Crispy Baked Tofu

Main Tip: Use firm tofu always. I’ve never had a problem eating firm tofu, but ‘Silken’ (SOFT tofu) can be difficult to digest especially if you are more sensitive to the GOS and Fructan FODMAPS (found in wheat, rye, onions, garlic, legumes and lentils).

Crispy baked tofu goes well with leafy greens and wheat-free noodles, rice or quinoa.

FODMAP FRIENDLY Approved — Click here fore more FODMAP FRIENDLY Recipes.

Ingredients:

Firm tofu (even “extra” firm)
Seasonings for the tofu marinade:
- Tamari Soy Sauce (Tamari is gluten free soy sauce, no wheat ingredients)
- cumin
- turmeric
- dried chives
- dried parsley
- salt/pepper
Coconut oil or Garlic infused olive oil if you enjoy the taste of garlic

Directions:

Cut tofu into desired sizes, preferably equal size squares
Press tofu between napkins or a clean towel to remove excess liquid. The more drier the more crispier once baked.
Brush tofu with Tamari sauce

4. Place into bowl with desired seasonings

5. If using oil, drizzle a bit onto the baking pan prior to adding the seasoned tofu. You should just slightly oil the pan. Oil is not necessary for baking, but will produce a crispier texture.

6. Bake at 400 degrees F for about 20 minutes. It’s best to flip half way through cooking. If desired crispiness/firmness has not been achieved after 20 minutes, you can bake longer.

Tips:

I like to bake these on a pizza stone for added crispiness.
Also, I heard that baking in an air fryer will work. I don’t have one yet.
I’ve even pan-fried with a bit (only about 1 tsp) of oil too.

ENJOY! Serve over a bed of quinoa, rice, noodles or even a salad.

Popcorn

Popcorn is an easy, quick and satisfying REAL snack food.

I use a POPCO Popcorn Popper to make popcorn. I am not normally an advocate of the microwave, but when it comes to making popcorn I am. I can make oil-free popcorn easily using this popper.

Feel free to use oil, but be careful if you are having IBS symptoms because oils can cause adverse reactions. I don’t recommend that you eat popcorn while experiencing painful IBS symptoms, but once you get your symptoms under control, popcorn makes a good snack. Most can have up to 7 cups popped.

Ingredients

POPCO Popcorn Popper (or similar)
1/4 cup of un-popped kernels.
oil is optional
salt (or other seasoning) to taste, if desired

Directions: (Using Microwave Popper)

Add kernels to popper (and any other desired ingredients)
Cover with lid
Put in microwave and press the ‘popcorn’ button (about 2/15 minutes?)
Eat directly from the bowl or transfer to another heat safe bowl.

Note: Since popcorn is a grain it should be avoided while on all healing diets. Yet, popcorn is a great REAL FOOD snack . Try using NON-GMO and organic ingredients when possible

Every thought of crumbling your favorite Low FODMAP Kale Chips over poporn? YUMMY!

PB Quinoa and Oat Bars (Low FODMAP)

Ingredients:

1/4 cup peanut butter (peanut butter smooth style without salt)
1/8 cup brown rice syrup (maple syrup or other sweetener)
1/4 cup coconut sugar (coconut palm sugar)
¾ cup, 20 grams rice cakes, crushed
1 cup (90 g) oats (soaked would be best)
2/3 cup (100 g) quinoa, soaked (quinoa uncooked)
1 TBS chocolate chips
1/2 tsp cinnamon
1 TBS ground flax seeds
3 TBS water
1/3 cup (30 g) walnuts
1 TBS sunflower seeds (or pumpkin seed
1 TBS coconut oil (or similar oil)

Directions:

Preheat oven to 350 degrees F and oil baking (6 in x 8 in) dish with coconut oil.
Mix ground flax seeds with the water and set aside.
Melt first three ingredients together, add flax seed mixture.
Add remaining ingredients and stir well.
Press mixture into pan.
Bake about 12 – 15 minutes.

NOTE: This bars contain oats and sugar, so my recommendation is – do not eat more than 2 at a time.

Mid-day Green Smoothie

Ingredients:

1 packed cup of Kale

1/2 slice of 1 inch thick pineapple

1/2 of peeled pickling cucumber

1/2 small nectarine or peach*

1 knob ginger (you can juice using garlic press)

2 coconut milk* ice cubes

1 1/2 cups water

*High FODMAP food – remove from ingredients to achieve a Low FODMAP recipe.

Directions:

Put all ingredients into a high-speed blender such as the Vitamix and process until you reach your desired consistency.

Makes about 12 ounces.

Orange You Happy Smoothie

This morning it took me a while to get around to preparing my first meal around 11 am. I had already had 32 ounces of water (mixed with barley green powder and 1/2 of a lemon which has now become my regular morning routine.) But at this hour of the morning, I felt like I wanted more than just juice. So I mixed together this quick smoothie.

You can use frozen pineapple, mango* and/or blueberries which are easy to find in the frozen food section of the grocery store these days. Actually, I purchase most of my blueberries frozen because that’s almost the only way I find organic berries. But I prefer fresh pineapple and fresh mango, especially the Ataulfo mangos that are plentiful in the beginning of summer time.

This recipe will make 28 – 32 ounces and can easily be doubled.

Ingredients:
3 oranges
1 – 2 cups of pineapple (slices or chunks, and any of its juices)
1 mango*
5 mint leaves
1 cup blueberries

*High FODMAP food – remove from ingredients to achieve a Low FODMAP recipe.

Directions:

Juice oranges (I used a manual juice press)
Peel and remove seed from mango
Toss all ingredients into a high speed blender (I use my all-time favorite, the Vitamix)

Optional Add-ins:

I added a handful of greens (kale & spinach are my favorite).

Carrot and Flax Seed Crackers

I’m going to give you the basic recipe…then some ideas on the add-ins to achieve different flavors

Ingredients:

Dehydrator – Before

1/4 cup flax seeds

1/4 cup psyllium husks

2 carrots

3/4 cup water

1/8 tsp salt

Directions:

Place all ingredients into a high speed blender such as a Vitamix and blend until smooth.
Spread onto teflon sheets of a dehydrator and follow dehydrator’s instructions. I set my Nesco dehydrator at 135 degrees F.

Note: Sometimes I set higher … depending on how quickly I want to eat these. These can be dehydrated at a temperature lower than 115 degrees F to preserve enzymes and if you still want to consider the crackers to be RAW.

Add-ins for flavoring:

ginger and turmeric about (1/8 – 1/4 tsp each)
stevia (1/4 tsp), agave*, coconut sugar* or honey* for sweetness (1 tsp)
garlic powder and Italian seasonings (1/8 – 1/4 tsp each)*
curry and ginger spices (about 1/8 – 1/4 each)
taco seasonings (1/4 to 1/2 total in spices) – use a mix or cumin, garlic, chili powder, etc *
whole seeds sprinkled o: sesame, chia, sunflower, flax & pumpkin (shown in photos)

*High FODMAP food – remove from ingredients to achieve a Low FODMAP recipe.

Crispy Carrot and Flax Seed Crackers

No Oil Italian Salad Dressing

Hi everyone. I promised that I would post this recipe and I am fulfilling my promise on the same day! (Amazing!) I had to leave home and get a cubicle at the library in order to focus on doing this, but I really feel that it’s so important for me to share the recipe.

So, why would anyone want a no oil salad dressing? (FODMAP FRIENDLY version below)

Reduce calories – just 1 TBS of oil contains at least 100 calories.
Savings – if you use oils in your salads, you want to use the best possible oils so that you get the best nutritional benefit. Never use hydrogenated oils in your salads because they overload your digestive system. Click here for more information about choosing healthy oils. A healthy, cold-pressed oil, such as extra virgin olive oil, cost more than hydrogenated oils.
Difficulty digesting fats. Perhaps you don’t produce enough bile, need to give your gall bladder a rest, or had your gall bladder removed.
Eliminate IBS Symptoms (Oils can trigger IBS and acid reflux, (FODMAP FRIENDLY version below)

Ingredients:

1/4 cup vinegar (raw apple cider vinegar is my top choice)
1/4 cup lemon juice, freshly squeezed
3/4 cup filtered or spring water
1 large clove garlic
2 – 3 fresh sprigs of parsley
1 tsp raw honey (or other sweetener of your choice)
1/2 tsp mustard powder
1 – 2 TBS color bell peppers (or 1/2 – 1 TBS dried)
1 – 2 TBS chia seeds (this will thicken the dressing)
1 tsp dried herbs (use an Italian blend or mix single herbs of oregano, rosemary, dill, etc)
up to 3/4 tsp salt (I wouldn’t use anymore than that)
dash to 1/8 tsp pepper

optional: I would only use the following when using a high-speed blender such as a Vitamix

1/4 of a small apple*, peeled
2 inches of cucumber, peeled

Directions: Blend all the ingredients together in a high-speed blender, such as a Vitamix. Use as desired.

FODMAP Friendly Recipe — Click here fore more FODMAP FRIENDLY Recipes.

This recipe has been revised to make it more FODMAP Friendly.

Ingredients:

1/4 cup vinegar (raw apple cider vinegar is my top choice)
1/4 cup lemon juice, freshly squeezed
3/4 cup filtered or spring water
2 – 3 fresh sprigs of parsley
2 – 4 drops of Stevia
1/2 tsp mustard powder
1 – 2 TBS color bell peppers (or 1/2 – 1 TBS dried)
1 – 2 TBS chia seeds (this will thicken the dressing)
1 tsp dried herbs (use an Italian blend or mix single herbs of oregano, rosemary, dill, etc)
up to 3/4 tsp salt (I wouldn’t use anymore than that)
dash to 1/8 tsp pepper

* If you desire a garlic flavor, the best way is to opt for a modified “low-oil” version and add 1 TBS of a garlic infused oil for flavoring. This would still be low-calorie since you won’t be using the entire recipe on one serving of salad.

Directions: Blend all the ingredients together in a high-speed blender, such as a Vitamix.