Pain Free 10 Low FODMAP Recipes: Easy and Balanced recipe

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10 Low FODMAP Recipes To avoid IBS symptoms.

There are lots of people who are diagnosed with irritable bowel symptoms (IBS). Specific foods trigger their pain, discomfort, and bloating feelings. But often people can not identify which foods disturb them. Diagnosed IBS patients are usually advised to follow low FODMAP recipes. Now the question is what are low FODMAP recipes?

The foods that contain low amounts of FODMAP are in this classification. FODMAP stands for Fructo, Oligo, Di, Monosaccharides, and Polyols. These chemical parts of foods usually cause pain, bloating, and distention in the whole abdomen of IBS patients.

So IBS patients need recipes that do not contain FODMAPs in their food. In this way, they can avoid unpleasant experiences after eating high-FODMAP foods. If they avoid all high FODMAP content foods, they can develop malnutrition. For this reason, they need good sources of nutritious foods to meet their daily need from low FODMAP recipes.

Here we tried with some low FODMAP recipes. I hope they will help an IBS patient in his/her painful days.

 Do you want to eat without facing IBS symptoms? Here are some Easy and Balanced Low FODMAP Recipes for you

1. Quinoa egg muffins

Quinoa is very commonly used in low FODMAP recipes. You can make various recipes with this carbohydrate source. Egg muffins with quinoa are a tasty treat for kids or adults. It can be taken as a main meal as well as a quick snack.

Ingredients

·       1 cup cooked quinoa

·       1 egg

·       ¼ cup yoghurt

·       ¼ cup grated carrot

·       ¼ cup grated broccoli

·       1 pinch of black pepper

·       1 pinch of salt (as per taste).

Cheesy Zucchini Quinoa Egg Muffins3 1

 

Instructions:

 Preheat the oven to 350 degrees F.

Finely chop the broccoli and carrot with a chopper or use a blender.

Mix chopped veggies, cooked quinoa, eggs, yogurt, pepper, and salt in a large bowl. If this is for children no other things need to be added. But if it is for adults you can always add some more spices if you want.

Remember not to add onion, or garlic or if you want to add, add in a very small amount because they are high in FODMAP. They will cause pain or bloating.

Take a muffin tray. Spray oil all over the tray and put the mixed quinoa into each hole.

Place the muffin tray inside the oven and cook for 15 to 20 minutes, or until lightly browned.

After cooling, take the quinoa bites from the tray and serve with your favorite sauce.

2. Lentil and oats salad:

Ingredients:

1.    Oats 1 cup

2.    Lentils ½ cup

3.    Turmeric powder 1 pinch

4.    Salt ½ spoon

5.    Green chili 2 no

6.    Cumin 1 pinch

7.    Ginger paste ¼ spoon

8.    Garlic paste ¼ spoon.

9.    Chopped onion garlic (based on tolerability) a very little amount.

10. Olive oil 2 spoon.

oats lentil recipe

Instructions: 

·       Lentil is usually high in FODMAP content. To make another one of the low FODMAP recipes from it we have to soak the lentils in a pot for several hours. Rinse, wash, and drain the water. To reduce the FODMAP content of lentils draining the soaked water is important.

·       Place a cooking pot on the stove. Pour olive oil on it. Give whole cumin in the oil.

·       Be careful about the splattering of the cumin. Sauté the lentil with it and mix all the spices with it.  After some time add water.

·       Let the mix come to boiling. Wait for the softening of the lentil.

·       Use a spoon to check the lentil’s softening. If it is soft enough, pour the oats into it.

·       Boil the mixture for some time. When bubbles are created over the mixture, turn off the flame.

·       You can add a pinch of fried cumin powder and cilantro for enhanced flavor.

·       With a piece of lemon serve the dish and enjoy.

 

3. Chickpea dal and rice:

Ingredients:

1.    Chickpea dal 1 cup

2.    Cardamom 2 to 3 no.

3.    Cinnamon 1-inch stick

4.    Bay leaf 2 no

5.    Olive oil or clarified butter 2 tablespoon

6.    Onion chopped 1 spoon

7.    Coriander powder ½ spoon

8.    Cumin powder ½ spoon

9.    Ginger paste 1 spoon

10. Garlic paste 1 spoon

11. Turmeric powder ¼ spoon

12. Rice 1 cup

13. Tomato paste (if tolerable) ½ cup

14. Cilantro some sticks

chickpea rice

 Instructions:

·       Soak the chickpea in the water for 2 hours. Then boil the chickpea and drain the water. This you can lower the FODMAP content of the chickpea.

·       If the chickpea is soft enough to blend within your fingers, then your chickpea is ready to cook.

·       Place a pot over the stove. When it is hot pour olive oil or clarified butter, whatever you choose. Clarified butter will give you a very unique scent from the food.

·       Give cardamom, cinnamon, and bay leaf in the oil. Then give all the other spices one after another. If it becomes dry, use some water to cook the spices well.

·       Cook the spice mix until the oil is separated from the spice. Pour the boiled chickpea into the spices. Use some water and cook for around 30 minutes.

·       Once the gravy is ready, reduce the flame for 10 minutes. Give 1 spoon of clarified butter over the curry and your chickpea dal is ready. Garnish with cilantro.

·       Meanwhile wash rice and boil the rice with 2 cups of water. When the water gets down reduce the flame and give the lid over the rice pot. After 5 minutes take off the pot from the stove.

·       Take your rice and chickpea dal on a serving plate and enjoy.

·       Among all low FODMAP recipes this one is very tasty.

4. Oats and fruits meal:

Ingredients:

·       Oats – ½ cup

·       Banana large – 1 no

·       Powdered sugar – 1 spoon

·       Yoghurt – ¼ cup

·       Strawberry – ¼ cup.

·       Cinnamon powder – one pinch.

low FODMAP recipes

Instructions: 

1.    Take a bowl and pour oats and yogurt. Mix them.

2.    Add sugar with it. If you like you can add cinnamon powder.

3.    Chop the banana and strawberry in small bite sizes.

4.    Add all and mix them. Transfer it to a suitable cup.

5.    Let it rest for 3 to 4 hours.

6.    Take it and enjoy it.

7. Bananas and strawberries are low in FODMAP, as well as oats. You can enjoy these low FODMAP recipes in a very convenient way.

5. Chamomile tea:

Ingredients:

·       Chamomile tea bag – 1 bag

·       Boiling water – 1cup

·       Lemon – 1 piece

chamomile tea

Instructions: 

1. Bring the water to boiling point.

2. Put the chamomile tea bag inside the cup

3. Pour the boiling water into the cup.

4. Let the tea mix with water for about 3 minutes.

5. Squeeze some drops of lemon on the tea.

6. Enjoy with some oat cookies or cakes.

7. This is very useful for IBS patients who frequently face abdominal pain. Along with all low FODMAP recipes take a cup of chamomile tea daily. It will help you to reduce the pain and also help to have a good night’s sleep.

6. Oat’s cookies:

Ingredients:

·       Rolled oats 2 cups

·       Almond milk – ½ cup

·       Egg – 1 piece

·       Banana – 1 no.

·       Butter – 1 spoon

·       Almond crushed – ¼ cup

·       Chocolate chips – ¼  cup

low FODMAP recipes cookies

Instructions: 

1.    Take oats and almond milk in a bowl.

2.    Peel off the banana and mash it with a fork.

3.    Mix the mashed banana, butter, and egg with the oats.

4.    Add crushed almond and chocolate chips with it and mix well.

5.    Take the dough in with a tablespoon and make a cookie shape with your hand.

6. Preheat the oven to 350◦ F.

7.    Place the cookies on an oil-sprayed tray.

8.     Put the tray inside the oven for 15-20 minutes.   

9.    Your cookies with low FODMAP recipes are ready. Now take your cup of chamomile tea and enjoy with cookies.

7. Stir-fried beef:

Ingredients:

·       Beef lean cut – 500 gm

·       Red Bell pepper – ½ cup

·       Green bell pepper – ½ cup

·       Light soya sauce – 2 tablespoons

·       Dark soya sauce – 1 tablespoon

·       Onion – 1 no.

·       Chopped garlic – 2/3 cloves

·       Ginger paste – 1 teaspoon

·       Corn starch – 1 teaspoon

·       Sugar – 1 spoon.

·       Black pepper – ½ spoon.

·       Olive oil – 1 tablespoon.

low FODMAP recipes beef

Instructions: 

1. Wash the beef and make thin slices.

2. Cut the bell peppers and onion in a square shape.

3. In a bowl mix the beef with soya sauces, black pepper, ginger paste, and chopped garlic. Let it marinate for about half an hour.  

4. Pour the oil into a frypan.

5. When the oil is hot enough, place the beef marinade into the oil.

6. Toss the beef frequently until the beef is cooked enough.  

7. Pour the bell peppers and onion over the cooked beef and toss for about 5 to 7 minutes.

8. Taste for the salt, if needed add a little salt to it.

9. Add the sugar with it.

10. In a cup take ¼ cup water and mix the corn starch.

11. When it is almost done, pour the cornstarch mixture and cook until it comes to a boiling point.

12. Take out the stir-fried beef from the pan and serve in a dish.

13. Enjoy this one of the delicious low FODMAP recipes with rice or gluten-free bread.

8. Butter chicken:

Ingredients:

·       Chicken breasts – 4 pieces

·       Butter – ¼ cup

·       Olive oil – 1 tablespoon

·       Lemon – 1 inch long

·       Ginger paste – 1 spoon

·       Garlic paste – ½ spoon

·       Black pepper – ½ spoon

·       Salt – ½ spoon

·       Light soya sauce – 1 spoon.

·       Thyme – 1 tablespoon

·       Red chili – 1 piece.

·       Corn flour – 1 tablespoon.

butter chicken

Instructions: 

1. To make another one of the low FODMAP recipes take the chicken breasts in a bowl and marinate them with ginger-garlic paste, olive oil, salt, black pepper, and soya sauce. Marinate for about half an hour.

2. Place a frying pan on the stove. Give the butter to the hot pan.

3. When the butter gets melted, pour the chicken marinade into it.

4. Stir fry it until it is completely cooked inside.

5. In a cup of normal water mix the corn flour. Pour it on the cooked chicken. Let it boil for 1 to 2 minutes. Then turn off the flame.  

6. Squeeze the lemon over the cooked chicken.

7. Cut red chili into small pieces and give it to the chicken.

8. Add thyme and stir well to mix everything.

9. Serve the butter chicken with a plate of warm rice or gluten-free bread. This recipe is another one of the low FODMAP recipes that will give you no pain. So enjoy.

9. Quinoa lentil dinner:

Ingredients:

·       Quinoa – 1 cup

·       Lentil – ¼ cup

·       Chopped onion – 1 tablespoon

·       Chopped garlic – ½ tablespoon

·       Salt – ½ spoon

·       Turmeric powder – ¼ spoon

·       Cumin powder – ¼ spoon

·       Coriander seeds – ¼ spoon

·       Green chili – 2 no

·       Parsley – some sticks

·       Carrot chopped – ¼ cup

·       Cooking Oil – 2 tablespoons.

quinoa lentil

Instructions: 

1.    Soak the quinoa in water and wash it.

2.    Take 2 cups of water with quinoa and boil it.

3.    When it is cooked remove it from the stove.

4.    Wash the lentil with water.

5.    Boil the lentil with water and give garlic, all powdered coriander, and turmeric into it.

6.    When the lentil is completely cooked, take another pan, pour the oil, and heat it.

7.    Give cumin seeds and chopped onion in the oil.

8.    Fry them until they are soft.

9.    Then add cooked lentils and quinoa together into the oil

10. Give salt and sauté them for around 5 minutes.

11. Taste it for salt. If it is ok, no need to add any more. If it is not enough, add some more salt.

12. Add chopped parsley and your quinoa lentil dinner is ready.

13. Serve this one of the low FODMAP recipes and enjoy.

10. oats with egg omelet:

Ingredients:

·       Oats – 3 tablespoons

·       Egg – 1 no

·       Chopped cabbage – ¼ cup

·       Chopped bell pepper – ¼ cup

·       Green chili – 1 no

·       Black pepper – 1 pinch.

·       Salt – 1 pinch to taste.

·       Water – 1 tablespoon.

·       Olive oil – 2 teaspoons

oats egg omelet

Instructions: 

1. In a bowl take the oats.

2. Break the eggshell and pour into the oats.

3. Add cabbage, bell pepper, salt, green chili, and black pepper into the bowl.

4. Pour the water into it and mix it with hand bitter.

5. Take a skillet and place it on the stove.

6. Pour the olive oil.

7. After the skillet becomes sufficiently hot, pour the mixture into it.

8. Take a ladle and spread the mixture around the skillet.

9. Let it cook for about 3 to 4 minutes.

10. Then turn the omelet and let another side cook for about 5 minutes.

11. When it is done, serve the oats vegetable omelet on a plate.

12. Enjoy another one of the low FODMAP recipes with your favorite sauce.

Final thoughts on low FODMAP recipes:

IBS patients usually suffer from pain, abdominal bloating, and distension from the high FODMAP content of the foods.

If they can cook and eat foods made from low FODMAP recipes, they can avoid painful experiences. Low FODMAP recipes are also low in gluten content. Gluten is a massive problem for both IBS patients and also for celiac disease patients. Low FODMAP recipes can help both of these diseased patients to overcome the symptoms.

Please leave a comment here about these recipes. If you like these, we will go for more low FODMAP recipes.

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