Day 1
Breakfast: Almond latte, avocado toast using spelt bread with very thin layer of avocado (can only have 1/8 avocado during elimination phase but may want to avoid if you think you are sensitive to this), topped with a poached egg, salt/pepper to taste and drizzled with chili olive oil. You can add lactose free yogurt with blueberries or strawberries and homemade low FODMAP granola (see below) to fill you up.
Lunch: Salad: greens, carrots, tomato, clementine, tofu (I cooked mine in olive oil and seasoned with salt and pepper), crushed peanuts with homemade ginger dressing: olive oil, minced ginger, lime juice from ½ lime, sugar and pepper
Snack: homemade granola (adapted from The Low FODMAP Diet by Kate Scarlata and Dede Wilson): ½ cup coconut, ¾ cup almonds, ¾ cup pecans, ¼ cup maple syrup, 1 tbsp natural peanut butter, 1 tbsp flax seed, ½ cup dried cranberries. Mix and place ingredients on a tray and cook for 15 minutes at 325 degrees F (I use this in my lactose free yogurt as well)
Dinner:
It was my son’s 7thbirthday so we went to Cooper’s hawk. I ordered the seared ahi tuna as it appeared to be the food item that was lowest in FODMAPs. It comes with rice and slaw (green cabbage that is not savoy and carrots are low in FODMAPs).
However, I have made seared ahi tuna at home with sesame seeds. I drizzle it with the homemade ginger dressing as listed above with wasabi mayo on the side.
Day 2
Breakfast: Omelet with 1 egg and 2 egg whites (only because I prefer taste of egg whites), red/yellow peppers, tomato, parmesan cheese
Lunch: made my own salad from whole foods: greens, eggs, red pepper, sweet potato (ok if < ½ c), edamame (ok if ½ c), spinach (ok if < 1.5 c), almonds (ok if < 10 nuts) with balsamic vinaigrette (ok if 1 tbl)
Dinner: Chicken satay (recipe from The Low FODMAP Diet by Kate Scarlata and Dede Wilson), green beans (I used garlic infused olive oil, salt and pepper), slaw salad
Chicken satay: can make the sauce ahead of time: ½ c Coconut milk, ¼ c chopped scallion (green parts only), ¼ c smooth natural peanut butter (make sure it does not have honey), ¼ c low sodium soy sauce (tamari if you are gluten free), 2 tbsp packed light brown sugar, 2 tbsp freshly squeezed lemon juice, 2 slices fresh ginger, ½ tsp coriander, ¼ tsp ground cumin, 1/8 tsp cayenne pepper: blend; cut 1.5 lb chicken into strips and place in sauce and then refrigerate for at least 4 hrs. Can cook on stove, grill, etc. Sprinkle with scallions, cilantro and chopped peanuts if desired. You can serve this with rice. If using grill/skewers, save some sauce prior to mixing it all in with the chicken, so you can use as a dip.
You can make a vegan alternative (which is quite delicious) using Tofu sautéed with olive oil or sesame oil. Then fold in sauce above and serve over gluten free spaghetti noodles.
Day 3
Breakfast: Lactose free yogurt, blueberries, homemade low FODMAP granola
Lunch: Salad: with acceptable low FODMAP ingredients. I made a simple dressing with lemon juice, olive oil, sugar and black pepper. I had some leftover chicken satay to go along with this.
Dinner: For a quick meal: Rotisserie chicken from Costco (although skin is likely unhealthy), Greek salad with tomato, cucumber, feta, herbed olive oil. I do not know if the Rotisserie chicken is completely low FODMAP as I am not sure which spices are used.
Day 4
Breakfast: Overnight oats: ¾ c oats, 1 ¼ c almond milk, sliced almonds (less than 10), 1 tsp ground flaxseed, ½ tsp vanilla, 1 tsp cinnamon, blueberries (1/4 c ok) and banana slices
Lunch: grilled chicken over salad (was at the hospital and there is a salad bar which is always helpful so you can pick your own low FODMAP vegetables/fruit to make a salad): greens, spinach, sunflower seeds, cucumbers, strawberries and balsamic vinaigrette (ok if 1 tbsp)
Dinner: Spicy Salmon bowl (adapted from recipe by Makinze Gore on delish.com)
Salmon: sauce: mix 1/3 c low sodium soy sauce (tamari if gluten free), 1/3 c garlic infused olive oil, ¼ c Siracha, juice of 1 lime, 2 tbsp maple syrup, and add to four-six, 4 oz salmon fillets; Preheat oven to 350 F and cook for 15-20 minutes (this can vary depending on your oven), Sesame seeds added after salmon has been cooked.
Pickled cucumbers: ½ c rice vinegar, 1 tbsp granulated sugar, 1 tsp salt, 2 tsp sesame oil, 3 Persian cucumbers thinly sliced
Spicy mayo: ¼ c mayonnaise, 1 tbsp Siracha, 1 tsp sesame oil
I made Jasmine rice on the stove
Veggies: I used bok choy sautéed in olive oil and seasoned with salt and pepper, ½ c edamame (for 1 serving but increase amount if cooking for the whole family), carrots, cilantro
Serve Salmon over rice and assemble veggies on the side of the bowl. Drizzle with spicy mayo
Day 5
Breakfast: Frittata (adapted from the Low FODMAP diet by Kate Scarlata ad Dede Wilson): preheat oven to 325 degrees and spray pans with olive oil. I sautéed yellow/orange/red peppers and spinach, while I boiled sweet potato (1/2 c) in a separate pot. I then prepared eggs (I used about 5 eggs and about 1.5 c egg whites which were whisked and seasoned with salt, pepper and 1 tsp dried thyme). Add eggs, veggies, and 8 oz mild goat cheese altogether and pour into pans. I cooked for 35 minutes (but would check at 30 minutes). Timing may differ based on pan (s) used and your oven.
Lunch: Chicken salad recipe from The Low FODMAP Diet by Kate Scarlata and Dede Wilson
Combine 2 c diced or shredded cooked chicken, ¼ c mayonnaise, 1 tbsp dried tarragon, 1 tbsp Dijon mustard, 2 tsp freshly squeezed lemon juice, salt, ground pepper and mix; then add ½ c red seedless grapes halved and 2 tbsp toasted chopped pecans. Refrigerate and serve as a salad or with corn tortilla chips
Dinner: I heated garlic infused olive oil and cooked about 5 tomatillos cut in quarters, on medium heat, until softened and then added poblano peppers and red peppers. I seasoned the vegetables with salt and pepper. I defrosted about 1/3 c fire roasted corn (from Trader Joes) and added to the vegetables. I cooked Prawns in garlic infused olive oil and butter in a separate pan. I added paprika, chili powder, the juice from 1.5 limes, cumin, and a small amount (1/8 tsp) of cayenne powder. Amounts of spices depends on your taste but you can start with ½-1 tsp of each spice. I then mixed the veggies with the prawns. I garnished the dish with ½ avocado sliced (making for whole family but you can only have 1/8 avocado during elimination phase) and cilantro. I served over quinoa.
Day 6
Breakfast: leftover Frittata
Lunch: leftover Prawns
Dinner: herbed chicken with roasted vegetables, salad and green beans
Preheat oven to 425 degrees F and spray tray, lined with aluminum foil, with cooking oil. Dice Parsnips, sweet potatoes, and add to bowl. I also added baby carrots. Add 2 tbsp olive oil and season with salt, pepper, thyme and oregano. Place veggies on tray and cook for 25-30 minutes (depending on oven and amount of vegetables).
I pounded 4 chicken breasts and seasoned with salt, pepper, thyme, oregano, and tarragon. I heated garlic infused olive oil and cooked the chicken on medium to high heat. After 1-2 minutes I flipped the chicken breasts and added 3-4 tbsp butter to the pan. After 1-2 minutes, I lowered the heat to low-medium and cooked until no longer pink inside. I added the juice of 1.5 lemons. I garnished with Parsley, capers and sprinkled feta cheese on top.
I also sautéed green beans in garlic infused olive oil and seasoned with salt and pepper
Day 7: For the final day, I added some Indian recipes (because I’m Indian) that are low in FODMAPs! My parents are vegetarians and are coming over for dinner…I’m aiming to impress them!
Breakfast: Oatmeal cooked with water and almond milk. I added 1 tsp flaxseed, 8 almonds, 1 tsp cinnamon, shredded coconut, and blueberries. (can sweeten with maple syrup or brown sugar)
Snack: Green Smoothie (adapted from low FODMAP diet by Kate Scarlata and Dede Wilson)
1 cup seedless green grapes, 5 inch piece of unpeeled English cucumber, 1 inch ginger peeled and minced, ½ cup baby spinach, 2 medium kale leaves (discard stem), 1.5 tsp freshly squeezed lime juice, 1 cup crushed ice. Place ingredients in blender in order listed and blend.
Lunch: Indian Potato and Lentil Stew Recipe (adapted from Patsy Catsos)
https://www.verywellfit.com/indian-potato-and-lentil-stew-4132382
Ingredients: 1 tbsp garlic infused olive oil, 1 tbsp ginger root peeled and grated, 3 ¼ tsp curry powder (I used 1 tsp curry powder and 1 tsp turmeric), 1 ½ tsp garam masala, one 14.5 oz can diced tomato, 1 cup water, 1 potato with skin cut into ½ inch pieces, 1 sweet potato cut into ½ inch pieces, 2 medium carrots cut into ¼ inch pieces, one 1.5 oz can lentils, ½ tsp salt, 1 ½ c green beans cut into 1 inch pieces, ½ c canned coconut milk ( I used entire can)
In stockpot: warm oil over medium heat: add the ginger and stir for 30 seconds. Add curry powder and garam masala and stir continuously until spices are fragrant and have turned a shade darker (about 1 minute). Add the tomatoes and water and scrape the pan to loosen any spices that have stuck to the bottom. Then add the potatoes, sweet potatoes, carrots, lentils, and salt. Cover the pot and bring to a boil; then reduce heat. Simmer until potatoes are nearly cooked through (15 minutes at least). Add the green beans and cook until soft for another 5-10 minutes. Stir in the coconut milk and simmer uncovered for 2 minutes. Serve over warm rice.
Dinner: Instant Pot Baingan Bharta (adapted from https://myheartbeets.com/instant-pot-baingan-bharta-mashed-spiced-eggplant/). My husband loves Baingan Bharta so I hope he enjoys this recipe!
Ingredients: 2 large eggplants, 4 tbl garlic infused olive oil, 1 tsp cumin seeds, 1.5 tsp minced ginger, 2 tomatoes diced, 1/3 cup water
Spices: 2 tsp coriander powder, 2 tsp salt, 1 tsp garam masala, ½ tsp black pepper, 1/8 tsp cayenne (can add more later for extra heat), ½ tsp paprika, ½ tsp turmeric
Peel eggplants and chop into chunks. Press saute button on instant pot. Add cumin seeds and once they turn brown (after 1-2 minutes), add ginger and spices and stir for 30 seconds. Then add tomatoes and cook for 5 minutes. Add eggplant and water and mix. Secure lid and close pressure valve and cook for 7 minutes at high pressure. Open the valve by quick release with towel. Add a can of chick peas (wash first and drain) to make entire dish for family, but you are only allowed ¼ c chickpeas/day during elimination phase, so keep serving size in mind! Press saute and cook for a few minutes to boil off some extra liquid if desired. Garnish with cilantro.
Serve over Basmati Rice.
Dessert: Chocolate chip cookies: because they are my favorite dessert! Adapted from The Low-FODMAP Diet by Kate Scarlata and Dede Wilson.
Ingredient: 2 1/3 c gluten-free-all-purpose flour, such as Bob’s Red Mill, 1 tsp baking soda, 1 tsp salt, 2 sticks unsalted butter, 1 c firmly packed light brown sugar, ½ c granulated sugar, 2 tsp vanilla extract, 2 large eggs, 12 oz semisweet or bittersweet chocolate chips (high % cocoa), 1 c walnuts or pecans
Whisk flour, baking soda, and salt in medium sized bowl. Beat butter with electric mixer. Add brown sugar and granulated sugar and beat for about 3 minutes. Beat in vanilla, then eggs one at a time. Beat in dry mixture. Add chocolate chips and nuts and combine.
Refrigerate overnight.
Preheat over to 375 F. Line 2 trays with parchment paper or aluminum foil (spray foil with cooking spray). Form golf sized balls and space evenly apart. Cook for 9-12 minutes. ENJOY!
If you enjoyed this post, feel free to subscribe to the blog, click like, or leave a comment. Again, this is all for you, my dear patients, family and friends! I want you to know that I believe in you and will continue to support you in your endeavors to feel better!!
Sincerely,
Dr. Kiriluk
References:
See links above to various recipes
Scarlata, Kate and Dédé Wilson. The Low Fodmap Diet Step by Step. Da Capo Press, 2017.
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