Name: Low FODMAP - Gluten Free Portuguese Fish Cakes
Prep time: 15 min
Cook time: 15 min
Yield: 2 servings
Ingredients: 5 oz Canned tuna (1 can); 2 medium potatoes (boiled and cut into little squares); 1 medium zucchini (grated); 1 medium carrot (grated); 1/2 cup Green onions (chopped, green tops only); 3 tbsp NOW Foods Gluten Free Pancake Mix flour; 2 eggs; Pinch of salt (optional); 1/2 tsp black pepper; 6 tbsp of Ellyndale olive oil or any other oil of your preference; 1/2 tsp cayenne pepper

Low FODMAP Keto Lasagna
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Low FODMAP Keto Lasagna

Recipes

Low FODMAP Keto Lasagna

Here’s a recipe for a low FODMAP Keto Lasagna. However, lactose is in the cheese, so I recommend using Fodzyme on it if you have IBS or any food sensitivities/intolerances to lactose.

Ingredients:

1. 18 oz. of ground beef or turkey […]

By Peter Marino|October 16th, 2023|Recipes|Comments Off

Low FODMAP – Gluten Free Portuguese Fish Cakes
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Low FODMAP – Gluten Free Portuguese Fish Cakes

Low FODMAP – Gluten Free Portuguese Fish Cakes

Traditionally Portuguese fish cakes aren’t round and flat but rather spoon/half moon shaped and are made with dry cod which makes preparations time consuming. This modern version of Portuguese fish cakes are quicker and much easier to make since they are made with canned […]

Low FODMAP - Gluten Free Portuguese Fish Cakes

Course

Main Dish, Side Dish

Cuisine

Gluten free, Low FODMAP

Prep Time

15 minutes

Cook Time

15-20 minutes

Servings

servings

Ingredients

5 oz Canned tuna 1 can
2 medium potatoes boiled and cut into little squares
1 medium zucchini grated
1 medium carrot grated
1/2 cup Green onions chopped, green tops only
3 tbsp NOW Foods Gluten Free Pancake Mix flour
2 eggs
Pinch of salt optional
1/2 tsp black pepper
6 tbsp of Ellyndale olive oil or any other oil of your preference
1/2 tsp cayenne pepper

Course

Main Dish, Side Dish

Cuisine

Gluten free, Low FODMAP

Prep Time

15 minutes

Cook Time

15-20 minutes

Servings

servings

Ingredients

5 oz Canned tuna 1 can
2 medium potatoes boiled and cut into little squares
1 medium zucchini grated
1 medium carrot grated
1/2 cup Green onions chopped, green tops only
3 tbsp NOW Foods Gluten Free Pancake Mix flour
2 eggs
Pinch of salt optional
1/2 tsp black pepper
6 tbsp of Ellyndale olive oil or any other oil of your preference
1/2 tsp cayenne pepper

Instructions

Grate the zucchini in a colander over the sink and press to drain the water from the courgette.
In a large bowl, combine tuna, potatoes, grated carrot, zucchini, green onions, salt, cayenne pepper and black pepper and gently mix. You may need to smash the potatoes separately for the desired consistency.
Add the flour and egg and combine.
Heat olive oil in a large skillet over medium high heat. Scoop a big tablespoon of batter for each cake. Use 2 tablespoons to make the desired shape (please check this video for instructions). Otherwhise you can flatten the batter with a spatula.
Cook and flip until all sides are nicely golden brown, about 2 minutes each side.
Serve and enjoy while they're hot!

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By Peter Marino|February 19th, 2018|Uncategorized|Comments Off

Gluten Free/Dairy Free Baked Turkey Quinoa Lasagna (low FODMAP instructions)
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Gluten Free/Dairy Free Baked Turkey Quinoa Lasagna (low FODMAP instructions)

Gluten Free/Dairy Free Baked Turkey Quinoa Lasagna (low FODMAP instructions)

As I find my way living with IBS and coping with it through my low FODMAP diet I’m always happy to find foods that DON’T bother me. One of those happens to be quinoa. I happened to find out by eating one of the organic

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Gluten Free/Dairy Free Baked Turkey Quinoa Pasta

Course Main Dish

Cuisine Italian, Low FODMAP

Prep Time 10-15 minutes

Cook Time 20-30 minutes

Servings

Ingredients

2 tablespoons Organic Italian Mixed Herb Seasoning Dried
2 ounces Dairy Free Cheese (I use Daiya Mozzarella Cheese, shredded) shredded version is easier to use
2 tbsp serving Garlic Clove Crushed (use garlic infused avocado oil for low FODMAP version)
1/4 cups Basil whole Leaves
1 cups Organic Tomato puree
1 cups Green onions Chopped (green portion only if on low FODMAP diet)
2 cups Baby Spinach
16 oz 93% Lean Ground Turkey
8 oz NOW Foods Quinoa Penne Pasta

Course Main Dish

Cuisine Italian, Low FODMAP

Prep Time 10-15 minutes

Cook Time 20-30 minutes

Servings

Ingredients

2 tablespoons Organic Italian Mixed Herb Seasoning Dried
2 ounces Dairy Free Cheese (I use Daiya Mozzarella Cheese, shredded) shredded version is easier to use
2 tbsp serving Garlic Clove Crushed (use garlic infused avocado oil for low FODMAP version)
1/4 cups Basil whole Leaves
1 cups Organic Tomato puree
1 cups Green onions Chopped (green portion only if on low FODMAP diet)
2 cups Baby Spinach
16 oz 93% Lean Ground Turkey
8 oz NOW Foods Quinoa Penne Pasta

Instructions

Pre heat oven to 350.

Cook pasta as directed on the box.

In a large sauce pan saute vegetables with a little avocado oil. Add garlic infused almond oil and basil. Then add in ground turkey and cook until it is fully cooked.

In a baking dish evenly spread a little avocado oil with a paper towel all over the surface.

In large sauce pan add rest of ingredients except the cheese. Mix till it is all combined.

Place mixture in the baking dish and top with the cheese.

Let it bake for about 20-30 minutes until cheese is melted and lightly brown. Then take out and let cool for a few minutes and serve. If using Daiya cheese I recommend covering the baking dish with foil for 15 minutes then the remainder of the time remove the foil for browning.

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By Peter Marino|November 3rd, 2017|Uncategorized|Comments Off on Gluten Free/Dairy Free Baked Turkey Quinoa Lasagna (low FODMAP instructions)

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Low FODMAP Strawberry Protein Smoothie for Breakfast, Snack or Post Workout
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Low FODMAP Strawberry Protein Smoothie for Breakfast, Snack or Post Workout

Low FODMAP Strawberry Protein Smoothie for Breakfast, Snack or Post Workout

Attack your day with this delicious, nutritious and low FODMAP strawberry protein smoothie which can also be used as a post workout recovery smoothie.

By Peter Marino|May 15th, 2017|Nutrition, Recipes|0 Comments

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Low FODMAP Sweet Chili Summersquash Noodles with Chicken & Lemongrass
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Low FODMAP Sweet Chili Summersquash Noodles with Chicken & Lemongrass

Low FODMAP Sweet Chili Summersquash Noodles with Chicken & Lemongrass

Its been a while since I’ve posted but I had to share this with everyone, especially for the people on a low FODMAP diet like me. If you’re still not familiar with a Low FODMAP diet it’s a diet low in Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols or FODMAP’s […]

Print Recipe
Low FODMAP Sweet Chili Summersquash Noodles with Chicken & Lemongrass

Course Main Dish, Side Dish

Cuisine Low FODMAP, Paleo

Prep Time 3-5 minutes

Cook Time 5-8 minutes

Servings

people

Ingredients

1 tbsp Coconut oil
8 oz cooked sliced chicken
12-16 oz spaghetti summer squash (Whole Foods and other stores sometimes sell this spaghettified already)
1/3 1 whole bell pepper red, orange or yellow is fine
1 carrot julienne or thinly sliced
1 package FODMAPPED Sweet Chili Basil & Lemongrass

Course Main Dish, Side Dish

Cuisine Low FODMAP, Paleo

Prep Time 3-5 minutes

Cook Time 5-8 minutes

Servings

people

Ingredients

1 tbsp Coconut oil
8 oz cooked sliced chicken
12-16 oz spaghetti summer squash (Whole Foods and other stores sometimes sell this spaghettified already)
1/3 1 whole bell pepper red, orange or yellow is fine
1 carrot julienne or thinly sliced
1 package FODMAPPED Sweet Chili Basil & Lemongrass

Instructions

In a large hot frypan or hot wok place 1-2 tablespoons of coconut oil.

Add all the other ingredients to the pan and cover for 3-5 minutes occasionally stirring.

Add in the FODMAPPED Sweet Chili, Basil & Lemongrass sauce.

Lower heat, cover and let simmer for 4-5 minutes to allow the veggies and meat to soak up all of the flavor. Serve half of the recipe for an entree or 1/3 for a snack, minimeal or light meal.

Recipe Notes

You can purchase the FODMAPPED Sweet Chili, Basil & Lemongrass here.

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By Peter Marino|February 27th, 2017|Recipes|Comments Off on Low FODMAP Sweet Chili Summersquash Noodles with Chicken & Lemongrass

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Jamaican Style Low FODMAP Rub for IBS Sufferers
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Jamaican Style Low FODMAP Rub for IBS Sufferers

Jamaican Style Low FODMAP Rub for IBS Sufferers

Instead of showing you an entire dish this time I wanted to show you a low FODMAP Jamaican style rub that you can use on chicken, ribs or any cut of pork. As a person that suffers from IBS I know how tough it is to not eat certain foods and BBQ is among one […]

Print Recipe
Jamaican Style Low FODMAP Rub for IBS Sufferers

In a bowl, stir together all of the ingredients and spoon into a glass spice jar. To use: Brush pork ribs or chicken breasts with your favorite avocado or coconut oil and rub onto the meat-covering evenly.

Course Rub or Sauce

Cuisine BBQ

Prep Time 2-4 minutes

Servings

Ingredients

1/8 tsp Asafoetida powder
1 tbsp brown sugar
1 tbsp dried thyme
1 tsp Sea salt
1 1/2 tsp All-spice
1 tsp black pepper
1/2 tsp nutmeg
3/4 tsp cinnamon
1/2 tsp ground cloves
1/4 tsp cayenne 1/2 tsp if you prefer more heat

Course Rub or Sauce

Cuisine BBQ

Prep Time 2-4 minutes

Servings

Ingredients

1/8 tsp Asafoetida powder
1 tbsp brown sugar
1 tbsp dried thyme
1 tsp Sea salt
1 1/2 tsp All-spice
1 tsp black pepper
1/2 tsp nutmeg
3/4 tsp cinnamon
1/2 tsp ground cloves
1/4 tsp cayenne 1/2 tsp if you prefer more heat

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By Peter Marino|June 8th, 2016|Recipes|Comments Off on Jamaican Style Low FODMAP Rub for IBS Sufferers

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DAIRY FREE LOW FODMAP DILL MASHED POTATOES
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DAIRY FREE LOW FODMAP DILL MASHED POTATOES

DAIRY FREE LOW FODMAP DILL MASHED POTATOES

If you have IBS, like me, you probably miss eating mashed potatoes. Well you don't have to miss it with this dairy free, gluten free low FODMAP version I have made! SInce I can not use garlic I opted to use dill as the herb of choice to give these mashed potatoes their unique flair.

By Peter Marino|April 26th, 2016|Nutrition, Recipes|Comments Off on DAIRY FREE LOW FODMAP DILL MASHED POTATOES

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low fodmap recipe

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