This chicken marinade is great for grilling. I prefer chicken thighs, but it would also work well on chicken breasts. It’s a bit of measuring, but mostly uses pantry ingredients and is easy to throw together. It transforms boring chicken to a flavorful and juicy take that has everyone asking for seconds.

Ingredients:

• • 1/3 cup oil
  • 1/4 cup balsamic vinegar
  • 1/4 cup coconut aminos
  • Juice of 1 lemon
  • 1 Tbs garlic flavored oil
  • 1 Tbs shallot flavored oil
  • 1 Tbs mustard
  • 1 Tbs brown sugar
  • 1 Tbs herbs de province
  • 1/2 Tbs smoked paprika
  • 1/2 Tbs freshly cracked black pepper
  • 1/2 Tbs salt
  • 1 tsp fish sauce
  • 1 tsp red pepper flakes
  • 1/2 tsp asafoetida powder

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Directions:

1. Mix marinade ingredients together in medium bowl.
2. Put about 3 lbs of raw chicken in a large bowl. Add marinade and mix well.
3. Cover with plastic wrap and let sit for 1-10 hours. Ideally around 4 hours or so.
4. Grill or smoke chicken until cooked to an internal temperature of 165 F. Enjoy!

Recipe tips and FODMAP thoughts:

1. Be careful where you get your garlic and onion flavored oils. Some brands add garlic powder or do not filter out the garlic carefully. I buy mine from FODY foods, a low FODMAP food company, because I feel that it’s safer and haven’t had any issues with them. You can also make your own.
2. Read your labels: be sure to check your mustard and herbs de province for hidden garlic or onion.

by Anna Bonesteel

These are very basic chicken thighs for a quick easy meal or meal prep. I like it because it’s easy, quick, tasty, and I don’t even have to touch the raw chicken. Easy to modify and add seasonings or just use salt and pepper. Herbes de Provence is very nice sprinkled on when you add the salt/pepper. Just make sure to check your blend ingredients to make sure there is no garlic or onion powder added.

Ingredients:

1. • 1 pound or so of Chicken thighs – boneless/skinless

   • Salt and pepper
   • Oil for high heat cooking – I use grapeseed oil

Directions:

1. Preheat oven to 375. Take cast iron skillet and put on high heat to heat up the pan.
2. When the pan is very hot, where a drop of water will sizzle if sprinkled, add about a tablespoon or so of cooking oil. Move pan around so that oil coats the pan. Then add chicken thighs to pan. My pan accommodates about 5 or 6 thighs. You don’t want to crowd the chicken or it will steam instead of developing a nice crust.

3. Add salt and pepper to chicken as it’s starting to cook. Leave for about 2-3 minutes. Then, check to see if there is a nice golden crust and flip the chicken. Add salt and pepper to the other side of the chicken and then stick the skillet with the chicken in the oven. You don’t need to wait to sear the other side because the pan is already hot and it can sear as it cooks in the oven.
4. Set timer for 15 minutes. Cook chicken to an internal temperature at thickest part of chicken of 165F. Let rest 5-10 minutes before cutting.

Recipe tips and FODMAP thoughts:

• Herbes de Provence is a nice all-purpose herb blend typically composed of a combination of thyme, basil, rosemary, tarragon, savory, fennel, marjoram, oregano, lavender, parsley, and bay leaf. Some blends do include garlic or onion, however, so be careful to read the label when purchasing.
• If your chicken comes wet in its liquids, dry with paper towels before cooking. If you package comes with the absorbent pad and the chicken is fairly dry, you can skip this step. This is my preferred packaging for chicken because it minimizes handling of the chicken and chicken liquid messes, and it decreases the chances of cross contamination.

by Anna Bonesteel

1.  

Traditional Carbonara is a simple, yet delicious pasta dish made with Guanciale (similar to bacon) spaghetti, parmesan, eggs, and pepper. This was my favorite meal growing up and I asked for it every year on my birthday. My version now is gluten free and has a bit more protein from additional chicken (or protein of your choice) and some veggies to round it out. It is not dairy free but is low in lactose so should not bother most people with lactose intolerance. The sauce is not made of cream, but instead is comprised of eggs, parmesan, a bit of pasta water, and a bit of bacon fat. The important part of the recipe is how you make the sauce. The rest I consider interchangeable, and a good meal if you have some leftover meat and veggies you want to repurpose or jazz up a bit.

Ingredients:

• • 1 box (12 oz) gluten free pasta (I use the Safeway brand Signature Select – It says product of Italy on the box. They have gluten free Fettuccine, Spaghetti, Penne, Rotini, and Macaroni. Pick your favorite noodle shape!)

• • 1 package bacon (you could also use Guanciale or Pancetta if you want to get fancy)

• • 1 pound (give or take) chicken thighs (Or protein of choice. Leftover steak, pork, sausage or beef crumbles, etc.)

• • A cup or two of vegetable of choice (I like a little broccoli but pick your favorite or whatever vegetable agrees with you the best. Quantities matter!)

• • 1 egg plus 3 egg yolks

• • 1.5 cups of freshly grated Parmesan (or combo of Parmesan and Pecorino)

• • 1 teaspoon or so of freshly ground black pepper

• • A pinch of salt for cooking the pasta
  • A splash of oil for cooking the pasta

Directions:

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1. Cook your chicken, or protein of choice if you aren’t using leftover meat. I like to roast chicken thighs in the oven. (See oven roasted chicken thigh recipe.) Throw chopped veggies into chicken pan during last ten minutes of cooking. Or quick cook veggie with your favorite basic method. Let chicken rest for 5-10 minutes before chopping into bite size pieces. While chicken is in the oven, work on everything else. If using leftover meat and veggies, heat it up before tossing with pasta.
2. Render bacon. Chop bacon into 1/2-inch size pieces. Cook in pan until crispy. 

3. Whisk eggs and egg yolks together in a very large bowl. Grate parmesan (I like to use a microplane). Add cheese and pepper to egg mixture.

4. Cook pasta according to your gf pasta package directions. I add a splash of oil and dash of salt to the pasta water. Reserve 1/3 cup of pasta water before draining.

5. Add 1 tablespoon of bacon fat to reserved pasta water. Whisk pasta water into egg and cheese mixture by slowing streaming the pasta water and whisking constantly.

6. Dump hot cooked pasta into large bowl with egg mixture and quickly toss with tongs until thoroughly mixed.

7. Add bacon, chopped cooked chicken, and veggies. Toss quickly and serve immediately. Add additional freshly grated parmesan and black pepper to taste.

Recipe tips and FODMAP thoughts:

• You can also cook the bacon in the oven. Line a baking sheet with parchment paper, lay bacon in a single layer, stick in a cold oven, turn to 410 degrees F, and cook for about 25-35 minutes or until the bacon reaches your desired level of crispiness. Thick cut bacon takes forever so I prefer standard thickness. Remove bacon from baking sheet with a fork and let drain on some paper towels on a plate. Clean-up is super easy…let bacon grease cool on the parchment paper and then just throw it in the garbage. Don’t forget to save a bit of bacon grease for the pasta sauce.

by Anna Bonesteel

This is a low FODMAP take on a classic comforting beef stew. Be careful to read the labels for beef broth or stock and herb mixes. There is often hidden garlic and onion in both. I utilize garlic and onion oils in this recipe. Garlic and onions both contain fructans which can cause digestive distress. However, when garlic or onions/shallots are infused in oil the fructans do not dissolve into the oil. This keeps the flavor in the oil and leaves the FODMAP behind.

Ingredients:

• • 2-3 lbs beef stew meat cubed

• • 1/2 cup chopped carrots

• • 1/2-1 cup chopped potatoes

• • 1/2 cup chopped green beans

• • 2-3 cups beef broth or beef stock concentrate (read the labels to check for hidden garlic and onion)

• • 1/2 cup alcohol free red wine

• • 1 can diced roasted tomatoes

• • piece of parmesan rind

• • a few bay leaves

• • 1 tablespoon herbs de province

• • Few tablespoons of high heat cooking oil – I used grapeseed oil

• • 2 tablespoons gluten free flour blend

• • Few drops of garlic and onion infused oils

• • 1/8-1/4 teaspoon asafetida power

• • Salt and pepper to taste

Directions: 

1. 1. Mix flour with a teaspoon of salt and a teaspoon of freshly cracked black pepper. Dump cubed stew meat into a large bowl. Add flour mixture and mix with spoon until meat pieces are coated.

1. 2. Heat up a large soup pot on medium-high heat. Once hot, add a couple tablespoons of cooking oil. Give it a swirl to help it heat up and then add about 1/3 to 1/2 your meat. You want to sear it in batches, being careful not to crowd the meat. You want it to create a brown crust, not steam the meat. Flip meat pieces with tongs once it develops a nice brown crust on one side. Then after crusted on the other side, empty meat into a separate container. Continue with the rest of the meat.

1. 3. After all the meat is seared, you should have beautiful bits of brown meat stuck to the pan. This is called fond and it imparts a great depth of flavor to your stew. Deglaze the pan by immediately adding the beef broth or alcohol-free red wine if using. Stir with a large spoon scaping up the bits of browned meat from the bottom of the pot. Add the tomatoes, bay leaves, herbs de province, parmesan rind, garlic & onion oils, asafetida power, and freshly cracked black pepper. Add back in beef stew meat, making sure to add back in any juices. Stir, add lid, and let simmer for 2 hours stirring occasionally.

1. 4. Chop up your carrots, potatoes, and green beans. Check meat after 2 hours. If it is tender, or almost tender, add the carrots and potatoes. Leave lid off to let it reduce a bit and let simmer for about 30 minutes more depending on the size of your pieces. Then add your green beans and let simmer for about 10 more minutes or until just fork tender. Add more salt and pepper to taste. Enjoy!

Recipe tips and FODMAP thoughts:

• Asafoetida (Hing) powder is a spice commonly used in Indian dishes. It has a somewhat bitter and sharp taste that is reminiscent of onion and garlic flavors. It tastes the best after being cooked in butter or oil. In this stew, I just added it in since the pot simmers for a couple hours. Asafoetida is quite pungent when raw and best used in very small quantities. It is considered low FODMAP when used in small amounts and can be a great way to add depth of flavor to your dishes.

Ingredients:

• • 2 slices bacon

• • 3 eggs

• • 2 small corn tortillas

• • Pat of butter

• • Salt and pepper

• • 1/4-1/2 avocado

Directions:

1. 1. Cook bacon. I like to cook a whole pack of bacon on a big cookie sheet, hide it from my family (or feed it to them on the weekends), and use it during the week for quick breakfasts. I line a baking sheet with parchment paper, lay bacon in a single layer, stick in a cold oven, turn to 410 degrees F, and cook for about 25-35 minutes or until the bacon reaches your desired level of crispiness. Thick cut bacon takes forever so I prefer standard thickness. Remove bacon from baking sheet with a fork and let drain on some paper towels on a plate. Clean-up is super easy…let bacon grease cool on the parchment paper and then just throw it in the garbage.

1. 2. Heat skillet on medium-high heat. Put a little butter in pan. Cook tortillas, flipping after slightly brown on one side. While tortillas are cooking, crack and mix 3 eggs in small bowl. Add a pinch of salt and fresh cracked pepper to eggs.

1. 3. Remove tortillas from pan and place on plate. Turn off heat. Add butter to pan and swirl to coat pan. Add eggs. Scramble eggs using rubber spatula and moving pan around, moving quickly because the pan is still quite hot and will cook the eggs very quickly. As soon as eggs are cooked (should take about 10 seconds), dump onto tortillas and divide evenly.
2. 4. Add 1/2 – 1 piece of bacon to each taco. If using avocado, throw on top and sprinkle with salt and freshly ground black pepper. Enjoy immediately.

Recipe tips and FODMAP thoughts:

• The corn tortillas are a nice substitute for gluten free bread. They boast a simpler ingredient list and contain significantly less processed starchy carbs which makes for a healthier breakfast and a happier gut with less potentially problematic ingredients. Do read the ingredient list to make sure they do not also contain gluten. I use the ones that are primarily corn masa flour and say product of Mexico. Cooking them makes the tortilla pliable, strong, and delicious. I didn’t understand why people liked corn tortillas until I started cooking them. Don’t skip it!
• Avocado is low FODMAP in smaller quantities and high FODMAP in larger quantities. Be mindful of your personal tolerance and quantity.
• If cooking for your family or a small crowd, just prep larger quantities. This makes a great, relatively quick family breakfast and is easily customizable depending on personal tastes. I cook a pack of bacon in the oven, cook the tortillas on an electric griddle because it has more surface area, and just scramble a large batch of eggs in a large pan.

This fresh zesty salad is packed with flavor and fresh herbs. It is low FODMAP and low carb. Be careful with leafy greens – large amounts of spinach and other dark leafy greens can cause digestive distress. I recommend a gentler green mix with mostly butter or romaine lettuce with only small amounts of spinach or arugula. You can still eat them, just watch your quantities carefully for a happy gut!

Ingredients:

• • Handful of greens: Mostly butter or romaine lettuce, a little arugula, your favorite mix…
  • Torn mint leaves
  • Torn fresh basil leaves
  • Torn cilantro leaves
  • 1-2 tablespoons finely chopped or grated carrots
  • 1/8 bell pepper – thinly sliced
  • 1/2-1 tablespoon roughly chopped peanuts or cashews
  • Protein: Chicken, shrimp, or steak
  • 1/4 cup sesame oil
  • Juice of 1 lime + zest of 1/2 lime
  • 1 tablespoon rice vinegar
  • 2 tablespoons coconut aminos
  • 1 teaspoon gluten-free fish sauce
  • 1 teaspoon maple syrup
  • Red pepper flakes
  • a couple drops each of garlic and shallot flavored oils
  • 1/2 teaspoon freshly grated ginger
  • Roasted sesame seeds (optional)
  • few cracks freshly ground black pepper
  • pinch of salt

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Directions:

1. 1. Chop or loosely shred lettuce/leafy greens. (Be careful not to use to much spinach or other highly acidic leafy green. It can be hard to digest.) Wash and rip or loosely chop fresh herbs and throw on top of greens. Put on plate.
2. 2. Make salad dressing: mix sesame oil, lime juice, rice vinegar, coconut aminos, fish sauce, maple syrup, flavored oils, ginger, pepper, and salt into a bowl and mix well. (Makes about 3/4 cup dressing)
3. 3. If cooking proteins, do that now. For shrimp, I used thawed raw shrimp. Make sure to pat dry. Season with salt, pepper, and red pepper flakes. Heat grapeseed oil in skillet until shimmering. Add raw shrimp in single layer being careful not to crowd pan. Let cook for about a minute or two until pink and then flip and let cook for another minute or so until uniformly opaque throughout. Add a pat of butter to the pan, let melt, toss to coat. Immediately put shrimp onto salad or in a bowl so they stop cooking.
4. 4. Place shrimp on top of greens and fresh herbs. Throw on carrots and bell peppers. Drizzle salad dressing over the top. Top with crushed peanuts and sesame seeds if using. Enjoy!

Recipe tips and FODMAP thoughts:

1. Be careful where you get your garlic and onion flavored oils. Some brands add garlic powder or do not filter out the garlic carefully. I buy mine from FODY foods, a low FODMAP food company, because I feel that it’s safer and haven’t had any issues with them. You can also make your own.
2. For some people carrots, particularly raw carrots, can trigger digestive symptoms. I recommend consuming them in small quantities, such as on this salad, or eliminating if not well tolerated.