Eat Happy, Be Healthy!
Low FODMP Chicken Pazole
This soup is so satisfying and so simple. The chicken thighs are more flavorful and tender than chicken breasts and provide a different nutrient profile. Since chicken thighs also have dark meat, they are naturally a bit higher in iron and zinc. Plus, they are cheaper too! Another thing I love about this soup is the toppings! This way you can make everyone happy. If you are not on a Low FODMAP type diet, you can add a clove of garlic to the recipe if you desire, but honestly you don't need to. The Whole Foods Organic Chicken Broth is naturally low FODMAP- but be careful, the low sodium version is not. Serves 4-6
3 tablespoons extra virgin olive oil
1 tablespoon butter (or sub with olive oil)
2 teaspoons oregano
1 teaspoon cumin seeds/powder
1 teaspoon sweet paprika
1 teaspoon marjoram
1- 28oz can diced tomatoes
1- 28oz can hominy, drained
4 skinless/boneless chicken thighs, fat trimmed
2-3 cups Whole Foods Organic Chicken Broth
1 tablespoon apple cider vinegar/lemon juice
Salt and pepper
Green Onions (green parts only for low FODMAP)
Avocado (1/8th avocado is low FODMAP)
Sautéed corn tortilla strips* or Crushed corn chips
Heat the olive oil and butter over medium heat. Stir in the spices and sauté until fragrant. Pour in the diced tomatoes and drained hominy. Bring to a simmer and add the chicken thighs and cover with 2-3 cups of chicken broth. Return to a simmer and cook 15 minutes or until the chicken thighs are done.
Remove the chicken thighs from the broth and shred in a large bowl with two forks. Return back to the soup, and add more chicken broth if desired, and cook another 5-10 minutes. Adjust salt and pepper to taste, and finish with a splash of apple cider vinegar or lemon juice.
Top each bowl with your choice of toppings and enjoy!
*To make sautéed corn tortilla strips, simply cut a few corn tortillas into thin strips. Then pan-fry in olive oil in a large skillet over medium-low until crispy. Season with salt if desired.
Are you going to have pazole tonight??
Most of us know that quinoa is a wonderful, nutritious gluten-free grain. It is much higher in protein than most gluten free grains containing ~5g per 1/2 cup cooked, which is about double that of brown rice. Since it is naturally higher in protein than brown rice, it is also naturally lower in carbohydrates, increasing satiety and stabilizing blood sugars. It also contains about 3.5g of fiber per 1/2 cup cooked, 70-80% of which is insoluble fiber. Insoluble fiber is wonderful at bulking up stool and increasing transit time. If you struggle with constipation or struggle to fully evacuate, then consider enjoying quinoa more often.
However, I find that often many of my clients haven't found a groove with this fiber rich and nutrient dense pseudo-grain. Also unfortunately, many fad diets exclude grains altogether. With Paleo, Carnivore, and Keto diets on the rise, many folks are missing out on this gut friendly and delicious grain. So, unless you have a sensitivity to quinoa, I urge you to reconsider and try to incorporate this little seed into your diet routine more often. Your gut microbes and your belly will thank you for it.
If you have been on a diet that restricts grains, I suggest starting with a small serving, and gradually increasing from there. The body always needs some time to adjust to new dietary changes. To avoid digestive distress, consider cooking your quinoa with more liquid or making a quinoa porridge. A quinoa porridge is a great alternative to oatmeal and can be a wonderful way to add some variety to your morning routine.
Turmeric Quinoa Porridge with Berries
1 cup milk (your choice)
1/2 cup cooked quinoa
Sprinkle turmeric (cinnamon or cardamom also works well)
1/8th tsp sea salt
Raw cranberry chutney (recipe on website)
In a small saucepan heat 1 cup of your choice of milk (I really like unsweetened plain soy milk with this) until simmering. Add the cooked quinoa, sprinkle turmeric, sea salt, and stir until combined. Cook one minute or until the milk becomes golden from the turmeric. Alternatively, you can put all the ingredients into a microwave safe bowl and heat together until hot. If you want to increase the protein content you can add some collage powder to it as well.
Transfer the porridge to a bowl and stir in your toppings. I added 1-2 T of raw cranberry chutney, blueberries, and chopped hazelnuts. Drizzle with maple syrup for added sweetness if desired. Feel the cozy with every bite and hopefully the sweet relief later!
Do you struggle to incorporate quinoa into your regular routine??
Hopefully now you have a tasty way to do so!
Got tummy discomfort? Then try this low FODMAP soup that will leave you feeling satisfied and full. It can be easy to get stuck eating very simple, bland meals if you are following a low FODMAP or SIBO type diet. I cannot tell you how often I hear patients tell me they eat baked chicken, zucchini, and white rice. This does not have to be the case! The more you are able to enjoy your food, and the more variety you have in your diet, the better it is for your gut and for your recovery.
I love soups! First of all they are cozy and warming and secondly soups are a wonderful meal for anyone struggling with digestive distress. Since the vegetables and proteins are softened during the cooking process they are easier to digest. Plus, soups catch all the vitamins/minerals in the broth that may be lost with other methods of cooking. My Hearty Veggie Curry Soup is rich in plant based protein and fiber, yet still low in fermentable fibers. Beans and legumes are often high in GOS (galactooligosaccharides) which can cause uncomfortable symptoms in patients with IBS and/or SIBO. Canned brown lentils, however, are low in FODMAPs but still pack a good punch of fiber (9g per 1/2 cup serving) helping to move stool through the digestive tract. Plus when lentils are paired with extra firm tofu, you get 17g of plant protein per serving of soup, keeping you full for longer.
If you are craving a delicious soup that all will enjoy, then try this Hearty Low FODMAP Curry Soup. I specifically chose Whole Foods Chicken Stock (not low sodium) because it is naturally low FODMAP and easily accessible. You don't have to order it online nor do you have to plan ahead to make your own stock. If you want to keep the soup vegan, you are welcome to make your own low FODMAP vegetable stock or consider using FODY Vegetable Soup Base as an alternative. Serve with a side green salad and a hot tea for an uber nutritious and cozy meal.
Hearty Veggie Curry Soup (Low FODMAP)
1 tablespoon extra virgin olive oil
1 tablespoon minced ginger root
6 green onions, green parts only, finely sliced
2 medium sweet potatoes, peeled and diced
1 large red bell pepper, diced
1 ½ teaspoons yellow curry powder
2 cups Whole Foods Organic Chicken Stock (or FODY vegetable soup base)
1 can organic full fat coconut milk
1 can Westbrae canned lentils, rinsed and drained
1 pkg extra firm tofu (in liquid), diced
½ teaspoon sea salt
Fresh ground pepper
1-2 tablespoons apple cider vinegar (or lemon juice)
1 bunch cilantro or parsley, finely chopped
Prep all the produce. Then, in a soup pot heat olive oil over medium heat. Once hot, reduce to medium low and add minced ginger root and finely sliced green onions. Stir and cook for about 2 minutes or until fragrant and onions glassy. Stir in diced sweet potatoes and bell pepper, and then add the curry powder. Sauté veggies stirring occasionally for another 3-5 minutes. Pour in 2 cups of stock or another low FODMAP alternative broth. Bring mixture to a simmer and cook covered stirring occasionally, until sweet potatoes are tender, about 10-15 minutes.
Remove the lid and stir in the full fat coconut milk, canned lentils and diced extra firm tofu. Season soup with sea salt and fresh ground pepper. Allow the soup to simmer on low for another 10 minutes to allow the flavors to infuse. Stir in 1-2 tablespoons of apple cider vinegar or lemon juice to brighten the flavor of the soup. I suggest starting with 1 tablespoon and adding a little more per preference 1 tsp at a time to avoid making it too sour. Stir in chopped cilantro, and adjust salt and pepper to taste. Serve with a green salad if desired.
Note: In place of tofu you can use pre-cooked diced/sliced meat and add into the soup.
Nutrition (per serving): 320kcal, 24g carbs, 8g fiber, 19g fat, 17g protein.
Let me know what you think!
Happy soup season :)
I hope you enjoy my creative, flavorful, and nutrient dense approach to whole foods cooking. All recipes are gluten free.