The Most Fabulous Low FODMAP Vegan Recipes - FODMAP Everyday

Low FODMAP Frozen Chocolate-Dipped Peanut Butter Banana Bites

Dédé Wilson — Wed, 24 Jul 2024 12:47:39 +0000

We love peanut butter. We love chocolate. And we eat bananas pretty much every day. Bring all of these together in our Low FODMAP Frozen Chocolate-Dipped Peanut Butter Banana Bites and you have a frozen treat that is easy to make and really satisfying. Perfect when we want something sweet, chocolatey and low FODMAP; and they happen to be dairy-free and gluten-free, too. Clear a space in the freezer and let’s make these family-friendly treats. For years we have seen versions using Greek yogurt and berries (often strawberries or raspberries) dipped in chocolate, and while there are low FODMAP servings of dairy-yogurt, raspberries and dark chocolate, we wanted to try a version using our favorite alt dairy yogurt, Kite Hill Plain Unsweetened Almond Milk Yogurt, along with the beloved combo of bananas and peanut butter. Frequently Asked Questions Making The Bites Line a quarter-sized sheet pan with parchment or aluminum […]

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Vegan Red, White & Blue Popsicles – Low FODMAP

Dédé Wilson — Thu, 23 May 2024 12:03:30 +0000

Few foods are more fun or tastier than our Vegan Red, White & Blue Popsicles – low FODMAP, too, of course – and they are actually easy to make at home. You do need a popsicle mold, and they are not all created equal; more on that below. Get ready for a strawberry layer, a dairy-free coconut layer and a blueberry layer. These pops are sweet, but not-too-sweet, and happen to be vegan! Kids love eating these AND making them. Let them help. They will get a kick out of creating the three distinct layers. Fruit Updates Re: FODMAPs This recipe is all about fresh blueberries and strawberries. Are they low FODMAP? How much is low FODMAP? These fruit have been tested and re-tested and the results have shown differences in FODMAP content. What does that mean to you? Probably not what you think it means! Most people look at […]

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Low FODMAP Polenta with Sautéed Mushrooms & Kale

Dédé Wilson — Fri, 17 May 2024 15:37:35 +0000

Looking for a vegan fall and winter main dish? This recipe for Polenta with Sautéed Mushrooms & Kale will please low FODMAP diet followers, vegans, vegetarians and meat eaters alike. Oyster mushrooms are low FODMAP in generous portions and their meaty texture and flavor is hearty and satisfying. The polenta is purchased in logs and ready to go, which means that this elegant dish can be whipped up on a weeknight. The mushrooms are simply sautéed in a skillet with garlicky oil and seasoning and ladled over the crisp polenta rounds. Soy Sauce is Low FODMAP Not all soy products are low FODMAP, which can be confusing. Luckily soy sauce is! It can add umami, or a savory complexity, as it does here. Read Soy and The Low FODMAP Diet for more information. Make sure to use gluten-free soy sauce to keep the dish GF. The low FODMAP diet is not […]

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Low FODMAP Vinegar BBQ Sauce

Dédé Wilson — Thu, 11 Apr 2024 12:28:40 +0000

If you are a vinegar BBQ sauce lover, it is time to rejoice with this Low FODMAP Vinegar BBQ Sauce rendition! If you are only familiar with thick, tomato-based BBQ sauces, this one might come as a surprise. It is thin, made up primarily of vinegar, but with a small amount of sweetness, and a whole lot of heat. We have made our version moderately spicy. Feel free to dial the red pepper flakes and cayenne up or down to your liking. Please note that the capsaicin in these chile pepper products can be a gut irritant, that is beyond a FODMAP issue. Vinegar BBQ Sauces If you are a barbecue sauce aficionado, you might be very well familiar with vinegar based barbecue sauces. While they are not thick or glossy, and do not provide the same kind of glazing opportunities or texture that a thicker barbecue sauce might, they […]

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Low FODMAP Roasted Strawberries

Dédé Wilson — Thu, 04 Apr 2024 10:00:00 +0000

Low FODMAP Roasted Strawberries are perfect stirred into yogurt, spooned over waffles, pancakes or Angel Food Cake – and you will think of other uses, no doubt. Strawberries are one of the first fruits of early summer – as we love making Roasted Strawberries! Fresh fruit is a thing of beauty and luckily, as FODMAPers, we still have plenty to choose from. Are Strawberries Low FODMAP? There is some confusion about strawberries, mostly due to the fact that Monash University had them listed on their smartphone app for many years as containing no FODMAPs, and then in updated tests, FODMAP content appeared. There are scientific reasons for these differences, which are explained in this article: When Low FODMAP Lab Test Results Differ. All you need to know, in brief, is that the strawberries you buy will also be different from those that were lab tested, but you can use any […]

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Protein & Fiber Low FODMAP Snack Bars

Dédé Wilson — Mon, 18 Dec 2023 21:56:18 +0000

If you are looking for a homemade grab-and-go snack option, these Protein & Fiber Low FODMAP Snack Bars fit the bill. They feature FODMAP Foods meal replacement powder, which is Monash University lab tested and certified low FODMAP. Combined with fiber-rich whole grain oats, these Low FODMAP Snack Bars are super easy to make. The wet ingredients are heated gently, then the wet and dry ingredients are combined, pressed into a pan and chilled. That’s it! What Is A Low FODMAP Snack Bar? A low FODMAP snack bar is a portable snack, that’s easy to eat – even on the run – and can be homemade or purchased. We have an article on how to choose the best commercially made low FODMAP snack bars, but this recipe is about making your own. The two main reasons people reach for snack bars are because they are (hopefully) healthy low FODMAP snacks, and convenient. While […]

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Low FODMAP Gingerbread Syrup

Dédé Wilson — Fri, 17 Nov 2023 20:15:16 +0000

Low FODMAP Gingerbread Syrup can be used to drizzle over ice cream, yogurt, oatmeal – or use to make a gingerbread latte! You do need fresh ginger for this recipe, and quite a bit of it, but the results are outrageously delicious. Simmered with molasses and spices, your home will smell AMAZING! Follow our recommended serving size to keep this low FODMAP. Of course, tolerances vary, and you might be able to tolerate more. Read more in our article, What Is A Low FODMAP Serving Size? This Low FODMAP Gingerbread Syrup recipe doubles and quadruples easily and makes a fantastic host gift. Pick out some pretty jars, tie with a bow, and folks will thank you – again and again! Is Molasses Low FODMAP? Molasses is one of those foods that you might hear is low FODMAP, but it all depends on serving sizes. Both Monash University and FODMAP Friendly […]

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Low FODMAP Ginger Cranberry Sauce with Tangerines

Dédé Wilson — Wed, 15 Nov 2023 21:40:44 +0000

This Ginger Cranberry Sauce with Tangerines is for those who love eating a whole orange, such as in orange marmalade. Here, the recipe begins by cooking the whole tangerine slices in sugar, juice and water until tender, then the cranberries and ginger are added at the end of cooking. Are Cranberries Low FODMAP? There are low FODMAP amounts of fresh cranberries and we delve into everything cranberry in our article, Explore An Ingredient: Cranberries, which we encourage you to read. Read The Monash Website Although fresh cranberries are not listed on the Monash app as of this writing, Monash does discuss them on their website where they state that 130 grams fresh, which is about a scant 1 ¼ cups of cranberries, should be tolerated well. Is Orange Juice Low FODMAP? This is a simple question with an interesting answer! Monash has let us know that freshly squeezed orange juice […]

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Low FODMAP Cranberry Salsa

Dédé Wilson — Wed, 15 Nov 2023 14:28:55 +0000

Our Low FODMAP Cranberry Salsa blew our minds and our palates and we couldn’t stop eating it. Finely chopped fresh cranberries, scallion greens, cilantro, chiles, lime, sugar and salt come together to be more than a sum of their parts. Tart, crunchy, a tad sweet, a hit of hot and spicy; juicy too. Try this. Trust us. You will be thrilled. Cranberry Salsa and Chips, and…? We like this salsa served with tortilla chips, but we also love it as a condiment alongside pork, chicken, all kinds of main dishes. Be bold, be creative. Make a batch and you will discover ways to enjoy it. FODMAP Information Our recipes are based on Monash University and FODMAP Friendly science. Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly […]

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Low FODMAP Asian-Inspired Slaw

Dédé Wilson — Wed, 08 Nov 2023 15:39:35 +0000

We love a good coleslaw, and we have several versions for you here at FODMAP Everyday®. This Asian inspired slaw has a sauce based on toasted sesame oil, rice vinegar, soy sauce and has a tiny bit of heat from chili oil. To make things super simple, we started with a 12-ounce (340 g) bag of slaw mix, which should be a combination of shredded cabbage and carrot. Red Bell Peppers & FODMAPs Red bell peppers have been lab tested by Monash University and have shown no detectable FODMAPs. FODMAP Friendly has lab tested red bell peppers and states that 1 small pepper at 75 g is low FODMAP. According to FODMAP Friendly, max serving size is 938 g. Upon re-testing, Monash lab tests showed a low FODMAP serving size of ⅓ cup or 43 g. Obviously, these numbers are all over the place. Don’t fret. Simply use any of […]

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