Tamara Duker Freuman, MS, RD, CDN
The Bloated Belly Whisperer
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Recipes Index

I like to cook. And I'm undaunted by the challenge of cooking for folks with restricted diets for reasons of celiac disease, digestive intolerances or allergies. Some of my favorite recipes are housed here-- feel free to poke around and see what looks good!

Posts tagged Low-FODMAP
Roasted Eggplant with Tahini and Pomegranate
 
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While the rhythms of our social life signal fall, the Farmer's markets and backyard gardens alike are still sending off summery signals, and one of them is a bounty of eggplant.  

I came late to the eggplant game, having decided at some point in childhood or early adulthood that I didn't like it.  It was only after being invited to a dinner party at the home of a vegetarian of Iraqi descent did I realize that I liked eggplant.  A lot. At least, I liked eggplant the way he made it.

This recipe is a little bit inspired by my friend Amos and a little bit inspired by the flavors of the great vegetarian chef, Yotam Ottolenghi.  It's total Mediterranean diet fare, and perfect for this time of year, when eggplants are abundantly available and pomegranates are just starting to show up in the supermarket.

This recipe is naturally gluten-free, dairy-free/vegan and can be easily adjusted to be low FODMAP as described in the directions below,

Roasted Eggplant with Tahini and Pomegranate

Ingredients: 

  • 1 medium/large eggplant
  • Olive oil
  • 1/4 cup tahini paste
  • 1/2 tsp ground cumin
  • 1/4 tsp kosher salt
  • 1 TBSP lemon juice
  • 1 medium garlic clove, minced or crushed (omit to make the recipe low FODMAP)
  • Hot water
  • Garnishes (optional but highly recommended): cilantro, parsley, fresh mint leaves and/or pomegranate seeds***

Directions:

  1.  Pre-heat oven to 425 degrees farenheit and line 2 large baking trays with parchment paper
  2.  Prep eggplant for roasting as follows:
    • Peel if you dislike the skin (or find it difficult to tolerate digestively).  Otherwise, leave the skin on.
    • Cut eggplant into 1" cubes
    • Arrange eggplant cubes on a paper towel lined plate (choose dye-free paper towels), sprinkle lightly with kosher salt, and microwave on high for about 5-8 minutes or until cubes are shriveled to about half their original size. (This will help reduce the eggplant's absorptive capacity so it doesn't sop up all the roasting oil and get greasy.)
  3. Remove the shriveled eggplant from microwave and transfer them to the parchment lined baking trays.  Drizzle enough olive oil on each tray to coat the cubes lightly and toss gently with your hands to disperse the oil evenly.
  4. Roast eggplant in the oven for 14-18 minutes, or until cubes are soft and some have begun to caramelize. (Toss the pieces after 7-8 minutes to help ensure even browning.)
  5. Meanwhile, while the eggplant is roasting, prepare the tahini sauce as follows:
    • Combine tahini paste in a small bowl with the lemon juice, cumin, salt and garlic***  Stir all ingredients to combine.
    • Start adding hot water 1 TBSP at a time, mixing as you go, to thin the the tahini mixture into a drizzly sauce.  
  6. Drizzle tahini sauce on roasted eggplant cubes, top with garnishes and serve.

***Note: To make low FODMAP, omit the garlic.  You can replace it with 1 TBSP garlic infused olive oil for the flavor without the FODMAPs if you wish.  Up to 1/4 cup of pomegranate seeds is considered a low FODMAP serving.  

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Sweet Potato Pignoli Picnic Quiches (FODMAP friendly)
 
Sweet Potato Picnic Quiches (FODMAP friendly)  (image T. Freuman)

Sweet Potato Picnic Quiches (FODMAP friendly) (image T. Freuman)

This tasty little recipe comes to us from Israel, via my cousin Shelly, who brought it to a family retreat over Memorial Day weekend.  It’s a great portable, vegetarian “entree” for summer picnics–as it can be served warm, room temperature or cold.

A digestive aside: while this recipe does feature dairy prominently, most of the cheeses used are low (or negligible) in lactose.  You can swap in Green Valley Organics Lactose Free sour cream* for the Greek yogurt to help keep lactose content to a minimum.  Once the lactose situation is sorted, you’ll notice that there are no other fermentable carb (FODMAP) ingredients in the mix– no onions, garlic, wheat, flour of any kind or gassy veggies.  So file this one away in the event you’re ever invited to a potluck attended by a digestively diverse crowd.

Sweet Potato Pignoli Picnic Quiches

Yield: ~16 mini quiches

Ingredients:

  • 14 oz sweet potatoes, grated
  • 6 oz mozzarella, grated
  • 3.5 oz Parmesan cheese, grated
  • 8 oz feta cheese, crumbled
  • 7 oz 0% plain Greek yogurt OR Green Valley Lactose Free Sour Cream*
  • 2 TBSP canola oil
  • 1/3 cup chopped fresh chives
  • 1/2 cup pine nuts (pignoli)
  • 4 eggs
  • Black pepper (to taste)

Directions:

  1. Preheat oven to 350 degrees
  2. Using non stick pan, toast pine nuts on stove top until just starting to turn golden brown and fragrant.  Remove from heat immediately and set aside.
  3. In a large bowl, combine grated sweet potato, mozzarella, Parmesan and feta.  Mix to combine.
  4. Add Greek yogurt or sour cream, canola oil, chives, toasted pine nuts and eggs.  Season with black pepper to taste.  (No need to add salt… these are well salted from the cheese already.)  Stir until all ingredients well combined.
  5. Spray standard-sized muffin tin with non-stick spray
  6. Pour batter into muffin tins and bake for 35-40 minutes until firm and turning golden.

* FTC disclosure: I am a paid consultant for Green Valley Organics Lactose Free

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