Pickled element: 1/3 – 1/2 cup chopped daikon radish 1/3 – 1/2 cup chopped cucumber 1/2 cup rice vinegar 1/2 cup water Big pinch red pepper flakes
Combine all pickle ingredients, shake well and set aside for at least half an hour to come to some sort of quick pickle before assembling your bowl.
Dressing: 1/2 cup sesame oil 1/4 cup soy sauce, tamari or coconut aminos 2 Tbsp. rice vinegar 2 Tbsp. pineapple juice 1 Tbsp. sriracha 2 tsp. pickled ginger, minced Juice of 1 lime
Combine all dressing ingredients and shake well. Each serving gets 2 – 3 Tbsp. of sauce.
The rice base: 1 cup raw rice (or use cauli rice if paleo) 1/4 cup pickled ginger, minced 1/4 cup rice vinegar 1/4 cup furikake 1/2 sheet nori, snipped into tiny pieces Hefty sprinkle shichimi togarishi seasoning
Cook the rice to your liking and before it cools, add the other ingredients, working into the warm rice with either a silicone spatula or wooden spoon. Each bowl gets 1/2 – 1 cup rice.
Bowl toppings: Canned tuna (I used 60 – 95g cans plain or lemon pepper seasoned) Mango (especially good if you need a FODMAP challenge food) Sprouts Carrot matchsticks Avocado (also a good FODMAP challenge food) Fried egg Cilantro Pickled element Poke dressing
Lay a base of rice and top with any and all of these toppings. Spoon 2 – 3 Tbsp. dressing over top and enjoy.
Serves 4 – 6, depending upon how hefty your rice/”rice” servings are.
I will be traveling most of this week, so I’ll mostly just try and eat on plan.
I will try to limit these where possible
Actual Meal Plan
Hotel buffet breakfasts – lots of fruit, a little meat, a little potato
Lots of Asian, some bbq, too many potatoes, and too much bread
Was semi successful in avoiding while traveling
What did I learn this week?
Challenge foods for this week were accidental dairy (super out), overeating (also super unpleasant), a small amount of onion (less pleasant once – ok a second time), and a Chinese food amount of cooking garlic (fine I think; I was bloated but I think from the salt content of PF Chang’s).
Wheat is still in, but based on the pics of my food this week I look like I need to reign in my consumption of unnecessary breads and fried foods. I’m also tired of potatoes again, and have picked back up a wicked Diet Coke craving, so I may be doing a Whole30 to reset my tastebuds soon.
This Summer, my seasonal obsession with seafood has taken the form of canned tuna. Which is great for my wallet and healthy, so I’m not complaining.
I was, however, starting to feel like I was getting into a rut with my favorite dead-simple pasta + other warm-ish and cozy things that at least approximated the feel of tuna noodle casserole. Ok, not actually really, but in my mind that’s what was going on.
I have issues, I know.
This recipe takes my current love, digs the can of weird Aryan kid peanut butter that’s a pain in the ass to use out of the pantry, and goes somewhere approximating Thailand with it. Thailand, at least in peanut sauce and some toppings. I used what I could find locally and what my FODMAP diet would allow me.
gluten-free, paleo, pescatarian, FODMAP
Canned Tuna Thai Bowl
1 large zucchini, spiralized into noodles
1 medium carrot, cut into matchsticks
1/2 red bell pepper, also matchsticked
1/3 daikon or other radish, sliced or grated or whatever
1 small can tuna per serving (I used 95g cans of lemon pepper flavor)
Cilantro & lime to top
1/2 cup peanut butter (mine was natural unsweetened)
2 Tbsp. apple cider vinegar
1 Tbsp. coconut aminos or soy sauce or tamari
2 tsp. fish sauce
2 tsp. grated ginger
Big pinch cayenne pepper
Salt & pepper
Juice of 1 lime or 1/2 lemon
Honey or other sweetener to taste if you need to balance flavors (I ended up using 1 tsp. because I got a tad over zealous with the ACV)
Prep all your veggies. Sautee the zucchini noodles in a dry pan until your desired doneness is reached. Split into 2 servings.
While your zoodles are working, zap the peanut butter in a large microwave-safe vessel :20 or so or until warm. Add the rest of the ingredients and stir carefully to form a sauce.
Assemble your bowl and top with peanut butter sauce, cilantro & more lime juice.
Makes 2 bowls zucchini-wise; the rest of the ingredients can stretch a couple more. Keep in mind that when you grab out of the fridge, you might want to add a Tablespoon of water to your sauce and zap it in the microwave :15 or so to loosen up to a drizzle-able consistency (especially if your peanut butter is the hippie kind with the oil on top).
This was my second reintroduction week on the FODMAP diet. Week 1 went fairly well, and it seems as if everything I’ve introduced so far is fine. I may switch to monthly updates or a big go/no-go list of foods in a few months, because this phase is going to take awhile. Like, could take 9 months awhile, and I don’t want to bore you all with the details.
The procedure for reintroduction is to eat a little of a food from the high FODMAP list, pay attention to what my mind and body is telling me for 2 days, record any and all reactions, and either re-test the same thing on day 3 or go for something different. I’m starting with foods that I’m fairly certain are on the ‘go’ list, and working my way up to foods I suspect I have a reaction to or have had reactions to in the past – and crossing my fingers that whatever form of inflammation or whatever it was that was going on in my gut when I started this journey stays as calmed down as it is now when I go for the biggies (to me) like garlic, onions and brassicas.
This was my first reintroduction week on the FODMAP diet. For this phase, the doctor has taken me off the odious vitamin regimen, has swapped those for a smoothie-based morning booster, and wants me to keep super-detailed records of everything from my gut to mood as I try something from the no-go list every 3 days.
I don’t think I remembered to list my supplements for Phase 1 for y’all, either. I was taking (tried to always take with lunch):
1 Digestzymes (Betaine HCI and a proprietary blend of Ox Bile extract, Peptidase, Amylases, Pepsin, Proteases, Glucoamylase, Lactase, Invertase, Lipase)
I didn’t feel any different with this regimen of supplements (other than hella annoyed because I am not great at swallowing pills), but I guess they may have done something, since the doctor noticed a marked difference in my skin the second I walked in the door (and tbh I haven’t felt like I look quite so crappy in the face skin lately), and my gut has been feeling a bunch better.
At the end of Phase 1, I don’t feel like my GI system is in crisis any more (I was having pain after 95% of my meals and was almost ready to give up and go on a chicken & rice diet), my dry skin is still there but isn’t as flaky, my nails aren’t peeling and chipping as much, and I only have a little stomach stabbiness for a few minutes every few days or so. I’m also a touch more regular with less need to head for the hills any time my digestive system is on the move, and I’m less bloated overall.
Whether that is a function of cutting out most of the foods causing an issue (frustratingly, the intermittent nature of my issues hasn’t stopped, a week with on-again/off-again cucumber sensitivity being the most recent) or the supplements – I don’t know. We shall see.
I’m still not tired of canned tuna for some inexplicable reason. I think I’ll have a repeat of bowl life, just with different flavors. I’m thinking Thai and/or poke sauce.
I didn’t really snack last week, so I still have oat crackers leftover.
Actual Meal Plan
Hard boiled eggs
Made a batch-prepped Thai-style tuna bowl
Bought sushi for lunch while grocery shopping, which led to my first challenge food: avocado
Made the tuna poke bowls
Had a soba lunch out
Had chicken & rice lunch out
A non-compliant meal out introducing a friend to local cuisine
Zoodles with tuna and/or eggs
What did I learn this week?
Introducing challenge foods is hard, and the impetus to run before I can walk is strong. Avocados, mangoes, spelt, banana & almond butter all seem fine – and all are things I was pretty sure I could tolerate.
The morning shakes the doc gave me are kinda making me bloated – but I’m not sure yet if it’s bloated bloated, or if my body may get used to them. I’ll give them another few days.
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.
Overnight Oats with blueberries, tahini or peanut butter, and pumpkin seeds or granola
Chicken breast/poached egg/hashed browns out
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
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)
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.