Eat Happy, Be Healthy!
Spaghetti bolognese is the ultimate comfort food for me. It is uncomplicated and delicious. However, if you struggle with digestive issues and can't tolerate garlic and onion (hello fructans), well then, spaghetti quickly becomes a "no go". But wait....what if you don't have to give it up? Well, then you can have the best of both worlds, no bloat and a bowl full of delicious spaghetti.
This LOW FODMAP SPAGHETTI BOLOGNESE is just that. Plus, NO complicated ingredients or online purchases necessary. My favorite pasta is hands down Jovial spaghetti, the texture and the taste is perfection! My other highly recommended staple is Organico Bello Imported Italian Passata (strained tomatoes). The sauce is smooth and creamy and only contains tomatoes and salt. It's also an excellent source of potassium which I find many of my patients are NOT getting enough of. If you want to use low FODMAP garlic infused olive oil you can, but honestly I NEVER use it. I prefer to stick with a quality extra virgin olive oil with robust flavor to really make this dish shine. If you toss your noodles in the olive oil before serving it adds even more flavor and aroma. Plus, you get all those healthy, gut friendly polyphenols to boost! I usually add a splash of red wine to my bolognese sauce, but you don't have to. Just add a little bit of balsamic vinegar instead (don't use the super sweet concentrated kind).
If you don't have any issues with FODMAPs of course you can feel free to add garlic and onions to this recipe along with the dried herbs. Really all you need is 1-2 cloves of minced garlic and 1/2 chopped yellow onion. Many people think they need to go overboard with these two ingredients, but often more is not always better, AND someone who is sensitive to FODMAPs may still be able to tolerate the small amount of fructans per serving if you take it easy.
Easy Low FODMAP Spaghetti Bolognese
1 package Jovial gluten-free spaghetti (or your favorite alternative)
1 tablespoon robust extra virgin olive oil (plus more to toss with your noodles)
1lb grass-fed ground beef (1 prefer 80-85% lean for bolognese because it provides additional flavor)
1 teaspoon each dried oregano, marjoram, and thyme
1 bay leaf
3/4 teaspoon sea salt
Fresh ground pepper
1 jar Organico Bello Imported Italian Passata
1 tablespoon balsamic vinegar (or a splash of red wine)
1 tablespoon sugar
Optional: chili flakes, fresh basil, and/or grated pecorino cheese
Bring a large pot of water to a boil. Add salt and cook pasta per package instructions. Rinse and toss in extra virgin olive oil before serving if desired.
Meanwhile, heat a large skillet over medium low heat. Add the olive oil and evenly cast the bottom of the pan. Add the grass-fed ground beef, and sauté for 2 minutes, breaking up the beef with a spatula. Add in the desired herbs and bay leaf, and continue to sauté until cooked through and aromatic. Add salt and fresh ground pepper.
Pour in the entire jar or strained tomatoes, and stir well to combine. then add the balsamic vinegar (or splash of red wine) and sugar. Stir and allow to simmer 5-10 minutes for the flavors to blend. Adjust salt and pepper to taste and add a pinch of chili flakes if desired.
Serve over pasta and top with freshly chopped basil and pecorino cheese.
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 :)
This dish is delicious with in-season tomatoes and zucchini from the farmer’s market. The tomatoes, hands down, make the dish. Add your choice of protein whether its diced organic Italian chicken sausage or ground grass-fed beef or poultry. If you choose the latter, you will need to be more generous with the salt.
Makes 2 servings.
Time: ~ 15-20 minutes
1 tablespoon extra virgin olive oil
4 large cremini mushrooms, finely chopped
½ medium yellow onion, finely chopped
Your choice of protein (2x chopped organic chicken sausage or ½ lb ground grass-fed meat)
1 teaspoon fennel seeds
Chili flakes to taste
2 large cloves garlic, finely minced
2 large ripe beefsteak tomatoes
2 large yellow zucchini (green is ok too)
½ cup red wine
Salt and fresh ground pepper to taste
2 – 2oz servings of spaghetti pasta (cooked to package instructions)
Toppings: extra virgin olive oil, grated pecorino/parmesan, fresh basil
Bring a large pot of water to boil and cook pasta per package instructions. Julienne the two large zucchini into thin pasta like threads using a julienne peeler. Dice the remaining core and set aside.
Meanwhile, heat a large cast iron pan over medium and add the olive oil. Once warm add the diced mushrooms, yellow onion, diced zucchini core, and your choice of protein. Season with fennel seeds and chili flakes. If using ground meat, season with ½ teaspoon salt. Once the meat is cooked and veggies tender, add the garlic and chopped tomatoes. Stir well and cover with lid. Let simmer on medium low.
After about 5 minutes, add the red wine, stir, and cover with lid to retain moisture. Allow to simmer on low until the tomatoes are completely broken down and the mixture is soupy. Season with additional salt and freshly ground pepper to taste.
Divide the zucchini noodles (zoodles) into two pasta bowls and heat briefly in the microwave for 1-2 minutes or until tender. Top each with 1 serving of cooked spaghetti pasta and stir to combine. Divide the tomato sauce over top and garnish with a drizzle olive oil, grated cheese, and plenty of chopped basil.
Notes: Jovial gluten free spaghetti pasta is one of the best GF alternatives. To keep recipe dairy free simply skip the cheese topping.
I hope you enjoy my creative, flavorful, and nutrient dense approach to whole foods cooking. All recipes are gluten free.