Ingredients Collection - FODMAP Everyday

Arugula

Dédé Wilson — Tue, 23 May 2017 17:33:45 +0000

Note: This post may include affiliate links. Please see our complete disclosure here. About Arugula Monash University suggested serving of arugula is 1 cup (35 g). Note on Arugula: For years Monash had reported that arugula contained NO FODMAPs in lab testing. During a recent smartphone app update, the statement changed to “only trace amounts”. They still recommend to “eat freely and according to appetite”. Eruca sativa – Arugula is a delightfully peppery green, sometimes referred to as rocket, roquette or less often, rugula or rucola. It is a Brassica family green that can be dated to ancient Rome being native to southern Europe and Western Asia and is now grown both in the U.S. and abroad. We particularly love it in salads but also reach for it as an alternative to baby spinach leaves in various cooking applications. See our Baked Penne with Greens and Tomatoes. Arugula is rich […]

The post Arugula appeared first on FODMAP Everyday.

Bok Choy

Dédé Wilson — Tue, 23 May 2017 18:10:14 +0000

About Bok Choy Monash University suggests 1 cup (75 g) of chopped fresh bok choy as one serving. Brassica rapa subsp. chinensis. Bok choy is a member of the cabbage family and can sometimes be referred to as bok choi, pak choi, or Chinese white cabbage (although there are other cabbages by this name as well, which are also called Napa cabbage, so use our visuals as a guide). There are larger mature versions and baby bok choy available; our images show the baby. It originated in China 5,000 years ago and is now also grown in California as well as parts of Canada. The leaves and stalk have a delightful peppery flavor when raw, which mellows to a sweetness when cooked. It is packed with vitamins A and C and low in calories. For info on other cabbages, check out our Explore An Ingredient: Cabbage. How to Buy Look […]

The post Bok Choy appeared first on FODMAP Everyday.

Broccoli

Dédé Wilson — Wed, 09 Sep 2020 10:00:06 +0000

Is broccoli low FODMAP? Yes! There are low FODMAP serving sizes of this delicious and healthful vegetable. Broccoli has been lab tested by both Monash University and FODMAP Friendly. There are low FODMAP amounts of broccoli that you can enjoy even during the Elimination Phase. Broccoli As Tested By Monash Monash University lab tested broccoli heads (made up of florets), stalks, and also broccoli as a “whole” vegetable (florets and stems combined). Updates were for heads only and stacks only. Here are their lab results: What we do know from Monash lab testing is that broccoli heads/florets are lower in FODMAPs than the stalks, and since we typically use the head part, simply use the ¾ cup (75 g) amount as guidance during Elimination. There is some wiggle room with the heads/florets, since they do not become Moderate quickly. That said, always begin with low FODMAP Green Light amounts and eat […]

The post Broccoli appeared first on FODMAP Everyday.

Buttermilk – Lactose Free

Dédé Wilson — Mon, 09 Oct 2017 16:16:37 +0000

Lactose Free “Buttermilk”? As a lifelong baker and recipe developer I cannot even calculate the numbers of times that I have used buttermilk in a recipe. From pancakes to muffins, cakes to soups, dips and dressings, its tangy flavor and rich dairy texture adds something that regular milk cannot. Sweet Milk? You Mean Sweetened? When we drink regular cow’s milk – lactose-free now that we are FODMAPing – we are drinking “plain” milk, that is, milk that is not sweetened. In decades past traditional whole milk was referred to as “sweet milk” to distinguish it from milk that had gone bad or ‘soured”. Buttermilk and “soured milk” are not the same thing, although they share a certain level of acidity in common. It is this acidity that lends a particular quality to recipes. What is Buttermilk? When butter is churned from fresh, sweet milk a liquid separates out from the […]

The post Buttermilk – Lactose Free appeared first on FODMAP Everyday.

Cabbage

Dédé Wilson — Wed, 09 Oct 2019 10:00:37 +0000

All About Cabbage & FODMAPs – Green, Red, Savoy & Napa You Can Eat Cabbage! This Explore An Ingredient will tell you everything you need to know about cabbage & FODMAPs. Several types of cabbage are listed on the Monash smartphone app and the FODMAP Friendly smartphone app and have been lab tested for FODMAPs – and we will discuss them all here. Many Kinds of Cabbage Have Low FODMAP Serving Sizes We will cover: For Boy Choy, please see that entry in Explore An Ingredient: Bok Choy. Versatile Cabbage Cabbage are versatile vegetables and can be eaten raw or cooked, in slaws, salads, stir-fries, soups, braises and in so many other ways – including sauerkraut and other fermented preparations, and of course corned beef and cabbage, for which we have a low FODMAP recipe. We will take these cabbages one by one with links to recipes at the end […]

The post Cabbage appeared first on FODMAP Everyday.

Cantaloupe Melon

Dédé Wilson — Mon, 10 Jul 2017 17:48:20 +0000

About Cantaloupe Monash University recommends ¾ cup servings (120 g) of cantaloupe/rockmelon. Cut the melon into small pieces to measure. (This amount was increased from ½ cup/90 g a while ago after they re-tested it). Cucumis melo; also called muskmelon. For many of us, when we think “melon” we immediately think of this juicy orange fleshed variety. They are easy to find in supermarkets and they are fabulous eaten on their own, frozen and blended into drinks or wrapped with prosciutto for antipasti. The rind has a distinct, textured netting, which can help you assess ripeness (see below). How to Buy Choose fruit that is heavy for its size; this means there will be a maximum amount of the delicious flesh. The stem end should have no stem attached, as a stem would indicate that the fruit was harvested way before it was ripe, and there should be no mold […]

The post Cantaloupe Melon appeared first on FODMAP Everyday.

Cilantro

Dédé Wilson — Mon, 10 Jul 2017 17:52:30 +0000

About Monash University recommends a serving size of 1 cup (16 g) of fresh, loosely packed cilantro leaves. Coriandrum sativum. This dark green herb features lacy leaves, which distinguishes it visually from flat-leaf parsley, which you might confuse it with at first glance. It is very fragrant and aromatic and some think it tastes like a citrusy parsley. Others think it tastes soapy and this is actually due to genetics and not a hallucination of the palate! Approximately 10% of the population (estimates range from 4 to 14%) share a group of olfactory genes, OR6A2, that detect the smell of aldehyde chemicals – which are found in both cilantro and yes, soap. You can try substituting flat leaf parsley for cilantro if this is the case for you, but the flavor of the dish will not be the same. Coriander refers to the dried seed of the plant but you might […]

The post Cilantro appeared first on FODMAP Everyday.

Cranberries

Dédé Wilson — Tue, 07 Nov 2017 17:12:06 +0000

About Monash University lists dried cranberries on their smartphone app; the Green Light amount is 1 Australian tablespoon or 13 grams. As of 11/21 Monash University has added fresh cranberries to the smartphone app and a Green Light Low FODMAP serving is ½ cup or 50 g. They have also stated on their site that 130 grams fresh, which is about a scant 1 ¼ cups, should be tolerated well. Since the app reports that they become moderate at 135 g, the site information does not contradict the information that has been on their site for years. Also, please note that the weights given per volume in their site article do not agree with what we have we have confirmed in our Test Kitchen, however, the weights on their app are correct per volume. Note that we confirmed these measurements in our Test Kitchen and certain cranberry grower sites list different […]

The post Cranberries appeared first on FODMAP Everyday.

Dragon Fruit

Dédé Wilson — Tue, 23 May 2017 13:27:58 +0000

About Dragon Fruit Monash University suggests a serving of 1 medium (330 g) dragon fruit. Hylocereus undatus. Also called dragonfruit, pitaya or occasionally strawberry pear or dragon scale. This vibrantly colored and exotically shaped fruit comes with a magenta or a white interior, both of which are flecked with black seeds. The white version is larger and the leathery “scales” are fewer and farther apart (on right in image below). The magenta-fleshed are more compact and dense with “scales” on the outside (left in image below). For both the flavor is mild and sweet and a bit floral. The texture is very juicy and a bit crunchy, reminiscent of a firm watermelon. They are the fruit of a vining cactus originally native to Mexico, later brought to Central American and now primarily cultivated in Southeast Asia, Israel, Australia and are found in the U.S. How to Buy Fruit should […]

The post Dragon Fruit appeared first on FODMAP Everyday.

Fennel

Dédé Wilson — Sat, 09 Dec 2017 19:01:25 +0000

Is fennel low FODMAP? Yes, it has low FODMAP serving sizes. Both Monash University and FODMAP Friendly have lab tested (and re-tested) fresh fennel for FODMAPs. We will also address fennel seed, which is a fantastic addition to your spice pantry. That licorice-like flavor in your Italian sausage? It’s fennel seed! As with any fresh fruit, vegetable or grain, there will be variations in FODMAP content upon lab testing batches. This is to be expected. All of the lab testing performed by Monash University and FODMAP Friendly is accurate. Any of the lab test amounts can be a place for you to begin your exploration of FODMAPs, which will be unique to you. For more information, please read: What Is Fennel? Fennel (Foeniculum vulgare) is a member of the carrot and parsley family yet it looks like squat, bulbous celery with feathery “fronds” (leaves), which look like dill. The flavor is reminiscent of anise or […]

The post Fennel appeared first on FODMAP Everyday.