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.
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.