Category: FODMAP Friendly Substitutions

Recipes from other websites, but substitutions are provided to make dish more FODMAP friendly.

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Meringue Cookies

Meringue Cookies

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.

Once done the cookies will be crispy. Store in an airtight container to keep away from moisture or they will lose their crispiness. Also, keep them away from heat or they will melt.

 

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Crispy Baked Tofu

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.

Ingredients:

  • Firm tofu 
  • Seasonings (suggestions): Tamari sauce, cumin, turmeric, dried chives, dried parsley, salt/pepper
  • Coconut oil or Garlic infused olive oil if you enjoy the taste of garlic

Directions:

  1. Cut tofu into desired sizes, preferably equal size squares
  2. Press tofu between napkins or a clean towel to remove excess liquid. The more drier the more crispier once baked.
  3. Brush tofu with Tamari sauce

 

 4. Place into bowl with desired seasonings

5. If using oil, drizzle a bit onto the baking pan prior to adding the seasoned tofu. You should just slightly oil the pan. Oil is not necessary for baking, but will produce a crispier texture.

6. Bake at 400 degrees F for about 20 minutes. It’s best to flip half way through cooking. If desired crispiness/firmness has not been achieved after 20 minutes, you can bake longer.

 

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Potato Latkes

This recipe makes 25 latkes.

Ingredients:

  • green parts from top of green onions, finely chopped [in place of yellow onion]
  • 3 medium russet potatoes, peeled and cut into large pieces
  • ΒΌ cup (arrowroot, yam, or spelt) flour [in place of all purpose flour]
  • 1 teaspoon kosher salt
  • 2 large eggs
  • vegetable oil, for frying
  • pureed cumquats [in place of cinnamon applesauce, for serving]

Note: You could also substitute 2 TBS dried chives for the onions in the recipe

Directions:

View original recipe at https://tasty.co/recipe/potato-latkes

Tips:

  1. The original recipe as written is to fry the latkes. I suggest putting a small amount of oil into a non-stick pan in order to limit the amount of oil used. Or simply, bake them in the oven.
  2. One FODMAP friendly serving of potatoes is 1/2  of a medium potato (as suggested by MONASH University).