Tag Archives: low FODMAPs

Broiled Green Beans

Broiled Green Beans | GuessWhosCooking.com | Easy, quick, healthy, vegan, gluten-free, dairy-free, plant-based

Haricot vert,French for green beans, are a variety of green beans that are longer and thinner than most varieties in the US. When you broil them, they will be tender yet crisp on the outside. Because they are thin, they cook very quickly and work really well in this recipe. If you can’t find them, just use the thinnest green beans you can find and increase the cooking time.

Broiled Green Beans

Serves 3
Prep time 5 minutes
Cook time 5 minutes
Total time 10 minutes
This super simple recipe is addictively delicious and takes onlyabout 5 minutes to cook!

Ingredients

  • 3 cups green beans, trimmed
  • olive oil
  • salt to taste

Optional

  • garlic powder

Directions

Step 1
Place oven rack in the top third of oven. Set oven to broil.
Step 2
Toss green beans with olive oil, salt, and garlic powder. Spread an even layer of green beans on a baking sheet.
Step 3
Broil until light golden brown, tossing once or twice, about 5 minutes for haricot vert or very thin green beans.

Broiled Green Beans | GuessWhosCooking.com | Easy, quick, healthy, vegan, gluten-free, dairy-free, plant-based

Mexican Zucchini Fritters

Mexican Zucchini Fritters - Low carb, gluten free, grain free, dairy free. Follow guesswhoscooking.com on Twitter @guesswhoscookin and on Pinterest www.pinterest.com/guesswhoscookin

Ingredients

1/2 cup onion, diced

1/2 cup red bell pepper, diced

1/2 cup poblano pepper, diced

2 cups zucchini, shredded

1/4 cup green onion, sliced

4 eggs, whisked

1/2 cup almond meal

2 teaspoons minced garlic

1 teaspoon cumin

salt and pepper to taste

coconut oil for cooking

 

Directions

Heat a frying pan over medium heat and add about 1 teaspoon coconut oil. When the pan is hot, add onions. Cook 1-2 minutes, then add garlic, and cook for 30-60 seconds until fragrant. Add bell peppers and poblano peppers. Cook until vegetables are somewhat tender and onions are somewhat translucent. Set aside.

In a medium bowl, combine zucchini, green onion, eggs, almond meal, cumin, salt and pepper, then stir in cooked pepper mixture. Preheat a nonstick pan (such as cast iron or ceramic, not Teflon) over medium heat and add about 1/2 teaspoon coconut oil. Once pan is hot, add about 1/4 of the zucchini mixture. Once the edges are cooked and the underside is golden brown, flip the fritter. Cook until the underside is golden brown.

 

Note: If you don’t have almond meal, you could try coconut flour or whole wheat flour, but I haven’t personally tried it.

Mexican Zucchini Fritters - Low carb, gluten free, grain free, dairy free. Follow guesswhoscooking.com on Twitter @guesswhoscookin and on Pinterest www.pinterest.com/guesswhoscookin

Fishy Nuggets

Fishy Nuggets - Low carb, gluten-free, dairy-free, healthy, easy. Follow GuessWhosCooking.com on Twitter @guesswhoscookin

 

Ingredients

2 cans tuna*, drained (or canned salmon, or fresh fish, cooked)

1/4 cup unsweetened shredded coconut

2 eggs, lightly beaten

1 teaspoon Dijon mustard (optional)

1/4 teaspoon garlic powder

1-2 tablespoons virgin coconut oil

salt and pepper to taste

Optional: 1/4 – 1/2 cup sautéed onion

 

Directions

Preheat oven to 350 degrees F. In a medium bowl, combine tuna, egg, coconut, Dijon, and garlic powder. Heat a nonstick** skillet over medium-high heat, then add about 1/2 tablespoon coconut oil. Form tuna mixture into small nuggets, then add to pan. Once brown on one side, flip to the other side. Once nuggets are brown on both sides, place onto a baking sheet (lined with parchment paper) and bake for about 10 minutes, until the inside is fully cooked (contains raw eggs). Add salt and pepper to taste.

Fishy Nuggets - Low carb, gluten-free, dairy-free, healthy, easy. Follow GuessWhosCooking.com on Twitter @guesswhoscookin

*Tuna: When it comes to mercury content, it’s better to choose skipjack or tongol tuna over albacore. In terms of the environment, it’s best to choose troll or pole caught fish, or look for the blue Certified Sustainable Seafood label from the Marine Stewardship Council. “Chunk light” tuna may be skipjack tuna, which is good, but it can also be yellowfin tuna, which tends to be higher in mercury. For more information, visit the Monterey Bay Aquarium’s Seafood Watch website: http://www.seafoodwatch.org/cr/seafoodwatch.aspx

**Nonstick skillets: I do not recommend Teflon-coating, which is traditionally used in most nonstick pans. I recommend a well-seasoned cast iron skillet or a ceramic-coated pan.

Note: You could add other seasonings, or switch out the coconut for another type of filler (oats, almond flour, etc.).

Fishy Nuggets - Low carb, gluten-free, dairy-free, healthy, easy. Follow GuessWhosCooking.com on Twitter @guesswhoscookin

 

Roasted Carrots and Parsnips

Roasted Carrots and Parsnips Recipe - Follow Guess Who's Cooking on Twitter @guesswhoscookin. low carb, gluten free, dairy free, paleo

Ingredients

1 pound carrots

1 pound parsnips

2 tablespoons extra virgin olive oil

Salt and pepper to taste

2 tablespoons fresh dill, chopped (optional)

 

Directions

Preheat oven to 400 degrees F. Peel and cut parsnips and carrots into 3 inch batons, cutting woody parts out of center of parsnips if necessary. Toss with olive oil, salt and pepper, and place on a baking sheet. Roast for 30-35 minutes, stirring once or twice, until parsnips and carrots are light golden brown. Top with dill and serve.

Chex Mix Flavored Pumpkin Seeds

Chex Pumpkin Seeds - Guesswhoscooking.com - low carb, gluten free, dairy free. Follow on Twitter @guesswhoscookin

These seeds have the same great taste as Chex Mix, but are much healthier. For those with IBS, one small serving (1-2 tablespoons) is low in FODMAPs.

Ingredients

2 teaspoons Worcestershire sauce (I used Wan Ja Shan Organic Worchestershire Sauce – gluten-free, vegan, and organic (contains soy))

1 Teaspoon garlic powder

1/2 teaspoon onion powder

1/4 teaspoon paprika

1/4 teaspoon salt

1 Tablespoon extra virgin olive oil

8 oz. raw pumpkin seeds

 

Directions

Preheat oven to 350 degrees F. Combine dry seasonings, then mix in olive oil. Toss with pumpkin seeds, then spread onto a baking sheet in a single, even layer. Bake for 13-18 minutes until lightly golden brown.

Eggplant “Fries” (Paleo)

Eggplant FriesTime: 30 minutes (+ 1 hour inactive)

Serves: 4

Ingredients

2 Medium Eggplants

Extra Virgin Olive Oil

Salt and Pepper to Taste

Chili Powder (Optional)

 

Directions

Slice eggplant into rounds. Sprinkle generously with salt and allow to sit for about 1 hour to let the bitter juices come out. Preheat oven to 400 degrees.  After 1 hour, rinse salt and juices from eggplant, pat dry, then slice the rounds into sticks (to resemble French fries).

Place eggplant onto a cookie sheet and toss with olive oil, salt, pepper, and chili powder. Bake for 20-25 minutes, stirring once or twice, until softened and light golden brown. Broil if necessary to achieve desired crispiness.

Salt and Vinegar Roasted Pumpkin Seeds

Salt and Vinegar Pumpkin Seeds

Forget salt & vinegar potato chips. These seeds have the same great flavor, but are way healthier. For those with IBS, 1 small serving (1-2 tablespoons) is low in FODMAPs.

Ingredients

Raw Pumpkin Seeds

White Vinegar

Sea Salt

 

Directions

Soak pumpkin seeds in vinegar for 45-60 minutes. Preheat oven to 350°F. Drain off excess vinegar, and spread pumpkin seeds over a cookie sheet. Sprinkle with salt and roast for 13-15 minutes, or until they start to turn golden brown. If desired, sprinkle with vinegar salt – see below.

 

Vinegar Salt Recipe

Ingredients

  • 1 Tablespoon Sea Salt
  • 1 teaspoon White Vinegar

Directions

Preheat oven to 250°F. Mix salt and vinegar and spread over cookie sheet. Bake for 45-60 minutes, stirring halfway. Sprinkle over pumpkin seeds either before or after roasting in the recipe above.

Salt and Vinegar Pumpkin Seeds 2