This simple appetizer is quick to put together, serves a crowd, and gives a bit different flavor to an old favorite (at least for my American readers).
A note for those American readers: If you’re a fan of American-style deviled eggs, you’re going to think that these yolks will never hold together with this amount of mayonnaise. Resist the urge to add more – it *does* work. Don’t go into auto-pilot. Be strong: the difference in taste is worth it.
Gluten-free, Paleo, pescatarian
Dutch-Style Shrimp Deviled Eggs
12 large eggs
8 ounces tiny sized shrimp (canned is fine)
3 Tbsp. mayonnaise or aioli (I used Kewpie mayo)
3 tsp. ketchup (I used American-style)
3 tsp. whiskey
Salt & pepper
Chives for garnish
First, hard boil and peel the eggs. Halve lengthwise and add the yolks to a bowl.
Add the mayo, ketchup & whiskey. Chop the shrimp into small bits, reserving 1 per egg half for garnish. Add the chopped shrimp to the bowl.
Mix to combine, taste, and add salt and pepper to taste.
Spoon the mixture into each egg half, top with a whole shrimp, and snip chives to garnish.
This recipe came from a craving I was having for my Miso Pepita Broiled Squash but couldn’t remember what was in it aside from miso – and then I went in a wildly different direction because of what I had on hand + FODMAP issues. Actually, that other recipe is pretty FODMAP-friendly as well, in case you want to give it a whirl.
Gluten-free, vegetarian, vegan, FODMAP
Orange Miso Bowl
Medium butternut squash, peeled and cut into bite-sized chunks
Medium to large sweet potato, peeled and cut into bite-sized chunks
Large carrot, cut into bite-sized chunks
2 Tbsp. white miso
1 Tbsp. crushed or grated ginger
1 Tbsp. honey or maple syrup or date syrup
Juice + zest of 1 orange
2 Tbsp. olive oil
Salt, pepper and ground cumin
Preheat your oven to 200C/400F. Whiz all the non-veggie ingredients together (minus the spices) to form a dressing.
Chuck your veggies onto a large prepared baking sheet, and drizzle half the dressing over top. Toss to coat well. Sprinkle with the spices.
Bake for 25 – 35 minutes or until done to your liking. Pull from the oven, drizzle with the second half of the dressing, and serve.
Serves 4 – 6, depending on serving size and what you do with it. I ate mine most days with a little protein and called it a meal. I had intended on serving with wilted baby spinach and had thoughts of turning it into a hash one day – but those things never quite materialized.
This FODMAP-friendly recipe is full of flavor, simple to prepare, and makes enough servings for a batch cook.
gluten-free, pescatarian, FODMAP
Salmon Fried Rice
1 medium red pepper, chopped
1 large carrot, chopped
1/2 cup green onion, sliced (tops only if FODMAP)
3/4 cup frozen chopped green beans
2 tsp. or a few squirts (if spray) garlic oil
1 Tbsp. sesame oil
2 tsp. fresh ginger, crushed
195g. canned salmon
65g. canned tuna
2 large eggs
1 Tbsp. fish sauce
2 Tbsp. soy sauce or tamari
2 cups leftover white rice
In your largest skillet, heat the garlic oil over medium-high heat. Add the carrots and stir-fry until just browning. Add the peppers and green beans and stir-fry until carrots are softened and the rest are just starting to brown.
Add the rice, fish, sauces, sesame oil & ginger. Stir to combine and push to the sides to create a well in the center.
Crack the eggs into the well, stir, and let sit a couple minutes to create some curds.
Stir all together to combine.
When the eggs are solid, split into fourths and serve.
This past week, all I could fathom making were things involving lime juice and chili flakes. A weird craving, I know, but my brain was in search of something simple I could use to dress up a couple different meal variations while requiring the least effort possible. I think this was a success – I felt like my diet was fairly varied, I got the lime punch and heat I was missing, and because I batch cooked, meal time while hangry didn’t beckon me to easily overeat.
1/2 cup fresh lime + orange juice
1/2 cup olive oil
2 tsp. red pepper flakes (or more to taste)
2 tsp. ground cumin
2 Tbsp. soy sauce, tamari or coconut aminos depending on your diet
Mix all ingredients together and give a good whisk or shake. Dole out through the week like liquid gold.
Now, what to pair with this bounty? I went two routes: a simple cold salad and a warm veggie bowl.
Summer Salad with Spicy Lime Vinaigrette
1.5 cups chopped cucumber 2 cups cherry tomatoes, halved 1.5 Tbsp. minced or grated ginger 4 Tbsp. chopped cilantro
About 1/4 cup of the Spicy Lime Vinaigrette above
Optional toppers: shredded rotisserie chicken, rice/quinoa blend. This is also great as a stand-alone salad.
Mix all ingredients and let marinate a few hours or overnight. When serving, make sure to salt & pepper to taste and add more red pepper if you want more heat.
Spicy Lime Vinaigrette Summer Veggie Bowls
3 cups chopped zucchini and carrots in whatever mix makes you happy Garlic oil 1/4 – 1/2 cup FODMAP-friendly stock Salt, pepper and ground cumin to taste
Heat a large sautee pan over medium-high heat. Spray with a little garlic oil (or drizzle). Add the veggies, salt, pepper and cumin. Sautee, stirring occasionally, until they are on their way to browning nicely. Add 1/4 cup of the stock, cook until the liquid is evaporated. Repeat for another round if your carrots still aren’t soft. Taste for seasoning this second time and adjust if necessary.
Makes 3 – 4 servings as part of a larger bowl. I served mine most days with a blend of long grain rice + quinoa, a couple Tablespoons of the vinaigrette, and a hand full of rotisserie chicken. One day, I switched it up and went with chili tuna + brown rice pasta.
This recipe came about because of a chance walk-through of a German grocery store, and the bottle of strawberry Nesquick that caught my eye in the UHT/fake milks section.
I loved strawberry Nesquick as a kid – it didn’t taste like strawberries, but pink milk was super fun to drink and pretty much the only way (other than chocolate syrup, marshmallow flavoring or whatever is in an egg creme) I would touch cow milk.
This actually tastes like strawberries, and bonus: packs a bit of nutrition.
Strawberry Milk Overnight Oats
1/4 c. dry measure rolled oats
That same measuring cup full hazelnut milk
Half that cup full of water
1/2 tsp. vanilla extract
Few grinds salt
1 scoop collagen peptides
Peanut (FODMAP) butter thinned Out with a little water to the consistency of tahini
Hand full raw pepitas for crunch
Blend the strawberries, water and milk. Pour over the oats, vanilla, collagen peptides and salt. Shake or stir to combine. Let sit overnight. Serve with optional toppers.
This recipe came about because after ODing on pork, potatoes and Diet Coke (to the point I didn’t want to see another potato or fizzy drink which is suuuuuuper weird since that was 90% of younger-me’s diet) during my recent German vacation, I needed a reset. And what says “reset” more than Japanese food and bok choy?
1 – 2 c. chopped cucumbers
Few grinds salt
2 Tbsp. rice vinegar
2 Tbsp. sesame oil
2 Tbsp. soy sauce or coconut aminos if Paleo
1 Tbsp. lime juice
1/2 – 2 tsp. red pepper flakes
1 Tbsp. sesame seeds
1.5 c. carrots, in thin coins
3/4 – 1 c. chopped bok choy
1 inch ginger, peeled and chopped
Few sprays garlic oil
In a large pan, heat the garlic oil over medium-high. Add the ginger and stir-fry until fragrant.
Add the carrots and 2 Tablespoons water. Stir-fry until just beginning to soften.
Add the bok choy and 2 Tablespoons water. Stir-fry until softened.
Turn the heat off and set aside while you whisk the rest of the ingredients together.
Add the cooked veggies to the cucumber and dressing and toss again.
This is an easy, FODMAP-friendly, low calorie and carb dinner for nights when you don’t want to be bothered and/or have macros to hit.
Gluten-free (check your labels), FODMAP, keto (especially if you increase the fat), could be Paleo if you use coconut aminos, but that will be higher FODMAPs
Easy Japanese-Style Chicken Zoodles
1 large zucchini, spiraled into zoodles
2 tsp. sesame oil
1 Tbsp. soy sauce or tamari (coconut aminos will be higher in FODMAPs)
In a large skillet over medium-high, heat the sesame oil. When it starts to shimmer, add the zoodles and stir-fry until just beginning to soften. Add the soy sauce and continue cooking until the zoodles are to your liking. I like mine still a bit toothsome (or at least not mushy).
While that’s working, whisk together:
1 Tbsp. sesame oil
1.5 Tbsp. soy sauce
1 Tbsp. rice vinegar
Juice of 1 lime
Pinch of red pepper flakes
When the zoodles are ready, add to the sauce and top with 4 ounces shredded poached chicken and 1 tsp. sesame seeds per serving.
Serves 2 as a light dinner
Macros per serving (assuming your zoodles come out to 1 cup and you use standard soy sauce):
The FODMAP-friendly, vegan Dole Whip I was working on this week didn’t work near as well as this dessert I made a couple weeks ago – which is a bummer, because this was awesome and mangoes are a no-go at the moment.
This was my staple breakfast while on the IFM Elimination Diet. It’s (relatively) quick, easy, and can be batch-cooked ahead of time so you have plenty on hand.
Gluten-free, vegetarian, vegan, elimination diet
Elimination Diet Friendly Overnight Oats
1/4 cup measure rolled oats
1/4 cup measure + half water
Few grinds salt
1-2 Tbsp. pumpkin (I did 2 because I like the taste; if you don’t want yours as vegetal, cut back to 1 Tbsp.)
1 Tbsp. tahini
1/2 tsp. vanilla
1/2 tsp. cinnamon
1/2 tsp. ground ginger
1/4 tsp. ground cardamom
1/4 tsp. nutmeg
1/2 tsp. raw pumpkin seeds
1/2 tsp. slivered almonds
Combine the oats, water, salt & pumpkin. Let sit overnight or batch prep for the week.
Another potluck, another veg (pescatarian)-friendly salad. The tastes are great here, but I would caution to know your audience – I saw a couple plates of beetroot floating around after all was said and done. I loved it, though, and so did my veggie-heavy friends!
If you can find them, add toasted unsweetened coconut shavings – I think they’d add a nice subtly sweet crunch here, but couldn’t find them anywhere. If you’re in the States, Trader Joes & Whole Foods usually carry them.
gluten-free, pescatarian, paleo
Summer Sunshine Salad
2 grapefruits, cut into supremes – reserve 2 Tbsp. of the juice for the dressing
1 kohlrabi, shredded (I ribboned, but this would have been better julienned like the beets)
400g prawns, sauteed and chopped in half
250g cherry tomatoes, halved
2 avocados, chopped
1 yellow bell pepper, julienned
2 scallions, sliced
1 c. beetroot, julienned
2 c. red cabbage, ribboned
Hand full of mint, chopped
1 Tbsp. tamarind paste
1 Tbsp. lime juice
3 Tbsp. olive oil
Salt & pepper
Chuck all the non-wet ingredients in a large bowl. Whisk all the wet ingredients and pour over top. Toss again. Taste, hit with salt + pepper if needed.
If you have toasted coconut, top with that – pepitas would also be nice.