I always think of these as Holiday Cookies. Since tomorrow is Easter I thought this would be a good time to share the recipe. Main ingredients are egg whites and sugar. Enjoy!
Oh, before you get started. The recipe below calls for the use of a pastry bag with a star (decorative) end. You can use a pastry bag with a hole cut in the bottom. Or simply use a spoon to plop the meringue onto the cookie sheets. Don’t worry…once baked they will all taste the same no matter what their shape.
1. For additional flavor options, add cinnamon or use peppermint (or any other flavored) extract instead of vanilla.
2. You can also add food coloring (just a drop will do) to change the color.
2 egg whites
1/4 tsp cream of tartar
pinch of salt (about 1/16 tsp)
1/2 cup superfine sugar
1/2 tsp vanilla extract
Preheat oven to 225 degrees F. Line two cookie sheets with parchment paper (the cookies will not spread while baking).
Beat the egg whites, cream of tartar and salt on low speed in a large mixing bowl with electric hand mixer until foamy with electric hand mixer (or a stand mixer).
Set mixer to high speed and gradually add sugar. (You can use a tablespoon. ) Sugar should dissolve between each addition. (Give about 20 seconds between each addition.)
Mixture should begin to form stiff peaks and it will actually become thick, fluffy and shiny. (It's very important to make sure that all of the sugar has dissolved.)
Stir in vanilla extract by using a low mixture setting or a spoon.
Fill a large pastry bag fitted with a large star end (or whatever you have and can even just cut a small hole in the end of the bag).
Fill the bag with meringue and pipe onto baking sheets. (Remember they won't spread.)
Bake in the over for about 1 hour to 1 hour and 15 minutes. Turn the oven off after time has elapsed, but do not open the door. Allow the cookies to cool completely with the door closed for 1 to 2 hours.
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.
The dish in the actual photo uses brown rice and flax seed noodles, but just about any gluten free noodle should work. Yet, I’m not sure if bean-based noodles, such as chickpea noodles, would be ideal. Noodles with a mixture of quinoa, corn, and rice are make good possibilities.
gluten free pasta, 12 – 16 oz
dark leafy green vegetable such as spinach, kale or chard, about 2 cups packed
shredded carrots and/or red bell pepper, 1/2 cup total
ground turkey (or other ground meat), 1 lb
1 tsp sea salt (or according to taste)
2 tsp dried chives or green part of green onion, finely diced (optional)
olive oil (garlic infused olive oil is a good option) for drizzling
feta cheese (optional)
Oil (coconut or avocado oil) or butter for cooking meatballs
Prepare gluten free pasta following its written directions. Rinse in cold water and set aside.
Mix ground meat, sea salt, pepper and chives/green onion tops (if using) and form into meatballs.
Add cooking oil/butter of choice to pan, heat to medium heat and cook meatballs on the stove top turning occasionally to brown all sides.
Turn heat to low, add carrots and/or red bell pepper and cover for an additional 2 minutes or so to cook thoroughly. You can add a few tablespoons of water to prevent burning. (Alternatively, you can cook meatballs in the oven at 400 F for about 20 minutes.)
Once the meatballs are ready, add leafy greens to the pan and allow to wilt.
Finally, add the pasta to the pan to re-warm.
When serving you might enjoy a drizzle of olive oil and sprinkle of Feta cheese.
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.
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!
So, why would anyone want a no oil salad dressing*?
Eliminate IBS Symptoms (Oils can trigger IBS and acid reflux)
Difficulty digesting fats. Perhaps you don’t produce enough of the lipase digestive enzymes, you need to give your gall bladder a rest, or had your gall bladder removed.
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. A healthy, cold-pressed oil, such as extra virgin olive oil, cost more than hydrogenated oils, but are better for your health – or you can just leave oils out and save on your food budget.
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 though, 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.
I decided to begin with red potatoes as my first test potato while following a Low FODMAP Diet for a specific reason. I had been avoiding potatoes all this time and for the wrong reason. The potatoes I was eating were covered in onion and garlic which are High FODMAP foods, so I thought I was reacting to the potatoes when it was actually the seasonings that I always put on my potatoes. Yet, when I learned that potatoes are a low FODMAP food my mind still focused on other things I had studied about potatoes. One thing in particular was that red skin potatoes have less sugar than other varieties and do not feed yeast (Body Ecology Diet, page 52). I wanted to take every precaution that I could possibly think of so that I could re-introduce this food in the best way possible.
This recipe isn’t the first time I tried the red potato, but it was the most delicious one I had tried thus far because this time I added cheese to it. Potatoes and cheese…it had been years since I had eaten anything similar! The cheese I chose was a hard parmesean cheese (low FODMAP for sure).
The smell of this dish was so wonderful and I enjoyed its aroma probably more so because it was something that I could actually eat this time.
Red potatoes, sliced thin (1 medium size per serving)
Power Greens (Kale, Spinach, Arugula, Chard)
Parmesan Cheese (or use a Vegan cheese of your choice)
Oil to grease pan and drizzle on top (I used a blend of coconut and ghee)
Liquids: Low FODMAP broth (without onions or garlic) or simply use water
Salt and Pepper
Herbs of choice (Dried dill was used in recipe in photo.) Directions:
Oil bottom of a casserole dish – just enough so food won’t stick.
Lay the potato slices flat, being careful not to overlap so that it becomes unlevel
Add power greens and sprinkle with salt and pepper to taste
Add more potato slices while keeping a nice even level again
Repeat steps 2 – 4 as desired
Sprinkle last layer of potatoes with salt, pepper, herbs and bits of Parmesan cheese
Add a little of chosen liquid to the bottom of dish (about 1/8 inch)
Cover with glass lid or parchment paper and bake for about 35 minutes at 375 degrees F
Note: I hope you enjoy this recipe as much as I did.