Tag Archives: low FODMAPs

Broiled Green Beans

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Eat them like French fries, with or without sauce, or enjoy them as a super quick side dish, or keep reading for another idea!

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.

Broiling is a high temperature direct heat cooking method. The outcome is an appearance that mimics Chinese restaurant-style stir fried green beans, usually cooked in a wok over a very high flame, which isn’t always possible at home, especially when you have an electric (as opposed to gas) stove. After broiling, you could try quickly warming them in a large skillet with a Szechuan sauce.

Pro tip: Trim the stems off the green beans by using kitchen shears. It is easier and dirties less dishes than using a cutting board and knife.

You can even roast frozen green beans straight out of the freezer! Prepare them the same way except bake (rather than broil) at 400˚F for 10-15 minutes, stirring once or twice, until light golden brown.

Broiled Green Beans

Print recipe
Serves 3
Prep time 5 minutes
Cook time 15 minutes
Total time 20 minutes
Dietary Diabetic, Gluten Free, Vegan, Vegetarian
Meal type Side Dish, Snack
Misc Child Friendly, Serve Hot
This super simple recipe is addictively delicious and takes only about 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, second rack from the top. Set oven to broil.
Step 2
Toss green beans with a drizzle of olive oil, a generous pinch of salt, and if using, a light dusting of 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, or up to 10-15 minutes for standard green beans. Watch the oven carefully the entire time to prevent burning.

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

Mexican Zucchini Fritters

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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

cooking oil, such as grapeseed, canola, or coconut

 

Directions

Heat a frying pan over medium heat and add about 1 teaspoon 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, preferably not Teflon) over medium heat and add about 1/2 teaspoon  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

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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

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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

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Chex Mix Flavored Pumpkin Seeds

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 ounces raw pumpkin seeds

Directions

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

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

 

Eggplant “Fries”

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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

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Salt and Vinegar Pumpkin Seeds

Do you like salt & vinegar potato chips? These seeds have that satisfying crunch as well as similar tangy flavor. The vinegar flavor is relatively light though, so don’t expect them to be as pungent as the chips! Pumpkin seeds cannot absorb as much vinegar as potatoes, so be sure to make the optional vinegar salt if you want a stronger vinegar flavor. If you can find it, you may even consider adding powdered vinegar!

For those with IBS, 1 small serving (1-2 tablespoons) is low in FODMAPs.

3 from 1 vote
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Salt and Vinegar Pumpkin Seeds

Course Snack
Prep Time 5 minutes
Cook Time 15 minutes
Marinating Time 45 minutes
Servings 8

Ingredients

  • 2 cups raw pumpkin seeds
  • 2 cups white vinegar, plus 1 tablespoon
  • 1 teaspoon salt

Instructions

Optional: Make Vinegar Salt

  1. Combine 1 tablespoon salt and 1 teaspoon vinegar in a small bowl. Spread it out on a small plate to dry for 24 hours, or dry it in the oven at 250°F for 45-60 minutes, stirring halfway.

Make Pumpkin Seeds

  1. Soak pumpkin seeds in 2 cups vinegar for 45-60 minutes.

  2. Preheat oven to 350°F.

  3. Drain off excess vinegar, and spread pumpkin seeds over a cookie sheet. Sprinkle with 1 teaspoon salt (using vinegar salt if desired) and roast for 13-15 minutes, or until they start to turn light golden brown. Sprinkle with more salt to taste if necessary.

Salt and Vinegar Pumpkin Seeds 2