Eat Happy, Be Healthy!
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 :)
As I am writing this I am curled up on my couch drinking green tea, the wind is blowing gusts and the fire is flickering. There is so much cozy going on right now, and I love it! The last couple days I have been making delicious soups and skillet cornbread. There is just something so comforting about cornbread when it is baked in a cast iron skillet. Am I right?
So let me tell you, this is not your typical cornbread! It is a golden delight, perfectly paired with any fall soup or stew. Most cornbread recipes include refined wheat or gluten-free flours and are loaded with sugar or sweeteners. Not the ideal combo when it comes to nourishing a good gut microbiome. My recipe uses old fashioned rolled oats and grated apple instead to keep it nice and moist. This swap not only increases the fiber content but also increases the nutrition density as well. Both oats and apples are rich in soluble fiber, while the corn flours are rich in insoluble fiber. This balance is wonderful for digestive health, increasing stool bulk, speeding up transit time, and feeding good gut bacteria. It also helps increase satiety, keeping you full for longer. Plus, the apple (along with the honey) adds a light but healthy sweetness. Apples are also a rich source of polyphenols, powerful anti-inflammatory phytonutrients that act as prebiotics. As with all my recipes, it's gluten-free too (and happens to be dairy free as well) making it a wonderful side dish to share with friends and family. To make this recipe I suggest visiting the BULK section of your local co-op to stock up on the different flours and oats.
Are you ready to get your fall cozy on? Then whirl up this delicious cornbread in less than 45 minutes. No bowls required, just a high speed blender and a cast iron skillet. And if you don't have one, then use a 9x13" glass baking pan instead.
Whole Grain Harvest Cornbread
1 cup milk (any kind)
1 medium apple, grated with peel
¼ cup extra virgin olive oil
¼ cup raw local honey
1 tablespoon apple cider vinegar
1 teaspoon sea salt
3/4 cup organic old fashioned rolled oats
3/4 cup Bob's organic medium grind cornmeal
½ cup Bob's organic golden masa harina
1 tablespoon baking powder
Preheat oven to 400 degrees and oil or butter a 12” cast iron skillet. I like to melt a pat of butter in the skillet before pouring in the batter. Place all the ingredients, expect the baking powder into a high speed blender (I use a BlendTec) and blend until smooth. Finally, add the tablespoon of baking powder and pulse a few times until evenly dispersed.
Gently pour the mixture evenly into the oiled/buttered cast iron skillet and place into the preheated oven. Bake until golden brown for 25-30 minutes or until inserted toothpick comes out clean. Allow to cool 15 minutes before cutting with a knife.
Serve warm with a pat of butter. You can easily reheat a slice in the microwave for 30 seconds or alternatively pan-fry a slice in butter.
Note: This recipe is moderately high in fructose due to the honey and apple content. To reduce the fructose content, swap the honey for maple syrup. Then each serving is considered low FODMAP.
What are your favorite fall foods?
October. The month of foggy mornings and bluebird afternoons, brilliant yellows and orange, and home baked goods with seasonal fruit. I don't bake as often as I used to. But being German I love apple cakes, much more than apple pie. So I decided to use delicious apples to make an Apple Lemon Cake. I wanted to use oats as part of my recipe instead of just premade gluten free flour mixes. The oats give the cake more moisture, more fiber, and more nutrition. I also LOVE lemon. Therefore, I added plenty of lemon juice and lemon zest. If you want it even zestier, taste test the batter before adding the baking powder and see if you want even more. Sometimes I even add a teaspoon of rum extract, if I am feeling extra groovy.
Although, I typically stick with gold ol’ fashioned butter, you are welcome to replace the butter with olive oil or coconut oil. The flavor profile will change, but it will still be tasty. Keep in mind that my recipe calls for salted butter, so make sure to increase the sea salt by ¼ teaspoon if your opting for the dairy free version.
The big beauty of this cake is how quickly and easily it comes together. Add all the ingredients to a high speed blender, top with apple slices, and put her in the oven! No beaters, multiple bowls, etc needed here. A good microplaner and grater will come in handy however. If you don't have apples on hand, pears work well too.
So if you want aromas of apple, vanilla, and lemon wafting through your house, then by all means, try this delicious, lighty sweet, German apple cake. And please, top it with HOMEMADE whipped cream. It’s worth the extra effort.
Apple Lemon Cake
2 large apples
¾ cup sugar
3 large eggs
1 stick salted butter, melted
¼ cup milk (any kind)
Zest and juice of 1 ½ lemons
1 ½ teaspoons vanilla extract
½ teaspoon sea salt
1 cup rolled oats
1 cup Bob’s 1:1 all-purpose gluten free flour
4 teaspoons Rumsford baking powder
Preheat oven to 350 degrees. Butter the bottom and sides of an 11” springform cake pan. Meanwhile, grab a small bowl and pour the sugar into it. Top it with the lemon zest and rub the zest into the sugar. This helps release the essential oils. Set aside for now. Grate 1 large apple (I used Honeycrisp) leaving peel on (measuring ~ 1 cup of grated apple). It will leave behind a lot of juice, save this.
Now core and slice the second apple into thin slices, and drizzle with a squeeze of lemon to keep from browning. You will be using these slices to evenly fan out on top of the cake. Set aside.
In a high speed blender (like BlendTec or Vitamix), add the grated apple and all its juice, lemon zest infused sugar, eggs, melted butter, milk, juice of 1 ½ lemons, vanilla extract, and salt. Blend until smooth, about 30 seconds. Then add the rolled oats. Blend on low for about 60 seconds. Finally, add the gluten free all-purpose flour, and blend another 15 seconds.
Once the mixture is smooth, sprinkle in 1 teaspoon of baking powder in at a time through a fine mesh sieve (or loose leaf tea strainer), and pulse until incorporated. Repeat until all the baking powder is gone. Evenly pour the mixture into the buttered baking pan, and top with apple slices, fanning in three layers. Place into oven and bake for 60-65 minutes or until inserted toothpick comes out clean. Serve with homemade whipped cream.
Notes: You can easily replace the butter with ½ cup olive oil or melted coconut oil if you want to keep this recipe dairy free. Simply increase the sea salt from ½ to ¾ teaspoons. Apples can be replaced with pears as well.
I hope you enjoy my creative, flavorful, and nutrient dense approach to whole foods cooking. All recipes are gluten free.