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.
About 5 minutes in to my :36 podcast, my brain, body and entire being started screaming that it didn’t want to be here – walking on the treadmill or in the gym at all.
So I switched to the bike – no dice; my knee was popping something fierce.
The swishy arm step thingie: still no dice.
So I chose to honor that feeling today and bailed :20 in.
Not sure if this was the best call, but it was the call made today and I’m way happier snuggling my sleepy pups in relative silence.
This was my sixth week on the FODMAP diet, and it went well. I ended up eating at home a bunch and even managed to stay, at least in my calorie macros, pretty on track.
Overnight Oats with blueberries, tahini or peanut butter, and pumpkin seeds or granola
Chicken breast/poached egg/hashed browns out
Lunches/Dinners
The salmon fried rice was even better than anticipated (recipe coming soon!)
Rotisserie chicken is such an easy staple to keep on hand – whip up a batch of rice early in the week, and you’ve got 3/4 of dinner ready in minutes
Roasted sweet potato/butternut squash/carrot mix with orange miso dressing to toss in with chicken
Chirashi and steak out for lunch
Mussels frites out for dinner – chose Thai style because the broth was made from compliant ingredients; didn’t end up eating much of the broth anyways
Scrounge dinner of leftover rice with a little butter, some furikake seasoning and a touch of sweet soy sauce to hit macros one night
Snacks
Bought some more mostly joyless carbs – this time in the form of oat crackers. Must do more snack research. I’m sucking at snacks lately, and my favorite go-tos are off limits (almonds, corn nuts, wasabi peas, dried fruit)
Monday: Started off strong, then derailed when DH wanted to go out for dinner and I wanted to escape the house – had a basket of tortilla chips instead of wings Tuesday: Managed to eat all prepped foods today. Whoo hoo! And on a day I usually eat lunch out, too. Wednesday: Chicken breast, poached eggs & hashed browns out – the rest was batch-cooked goodness Thursday: Chirashi out, and yes – it had some non-compliant avocado. Super delicious and this dish may be making an appearance soon – I think I could batch cook something like this to nibble all week.Friday: DH came home and wanted to hit the local pub for dinner – had Thai-style mussels & fritesSaturday: Emergency ‘I waited too long to eat’ breakfast, lunch at Texas Roadhouse (I only ended up eating to tomatoes and egg off my salad, plus a third of the ranch), and a scrounge around the house for dinner
What did I learn this week?
Salmon fried rice is delicious. And I’m sad I ate all of it – will have to make again soon.
Also, because I was digging that dish so much, I kinda re-discovered being excited to come home to a batch-cooked meal. It’s not like what I usually make isn’t good – or isn’t exciting – but something about this dish had me wanting to choose to go home for lunch rather than deal with finding something to eat while out.
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.
Gastography 