Traveling with Food Issues…

First, I feel I must apologize for being away from this blog for so long.  I have another chronic illness that has made the past year very challenging.  I have a lot of recipes to share with you, however my husband cooked most of them and I don’t have photos of most.  The recipes have passed our tastes test, and I hope you will enjoy them as well.

Road Trip by Quert10101 at

Road Trip by Quert10101 at

The beginning of November 2012 we started on a road trip from Durham, North Carolina to Tucson, Arizona. Looking to spend the winter in a warmer climate hoping my health would be better, we took off to stay at my father-in-law’s house (he recently married and is not living in his house any longer).  So we packed up a mini-van we rented with enough clothes and essentials to last us for 5 months, a cooler, some snack foods, and a cat.

We learned a lot on the trip out.  Quickly we realized this would be a very long drive, especially with someone with food issues. We had packed just a little food, enough to tide me over if we couldn’t find anything safe for a meal or two.  We soon learned that we couldn’t find very many places we could trust for me to eat at.  I had boiled eggs, quick oats, crackers, cheese and some cut up veggies….maybe a couple of other things, but it wasn’t nearly enough.  Most days I ended up eating a burger in a lettuce wrap, or a salad.  My tummy was not happy.  I did find some good food at two of the places we stayed.  One hotel restaurant even knew what Fructose Malabsorption was!  I was shocked.  I had a great steak, potatoes au gratin, and green beans.  But most of the trip out was not a happy tummy feeling.  Not only was I eating poorly to try to stay on a gluten-free and low FODMAP diet, I ended up eating way too much salt.  The salt affects my other illness, Meniere’s disease.  Meniere’s disease is a vestibular disorder that causes sudden attacks of vertigo, tinnitus, aural fullness, and fluctuating hearing loss (I’ve completely lost my hearing.)  When we arrived in Tucson I was sick!  The day after arriving we were in a restaurant, planning to go to the grocery store afterward to stock up on safe food, and I started to have a vertigo attack.  It was miserable.  One of my worst fears, a vertigo attack in public.  Luckily, I got to the car before it was too bad, but riding in a car when the world is spinning around you is a horrific car ride.  Something I hope no one out there has to experience.

The trip back was much easier, we learned so much from the trip to AZ, the trip back to NC was a breeze.  On top of my snacks (GF Nut Thin crackers, Mozzarella Cheese, boiled eggs, and nuts) my husband made a Roasted Chicken in the slow cooker, roasted veggies that are safe for me (just toss them with a little olive oil, you can use garlic olive oil if you like, and some seasoning…we often just use Applewood Smoked Salt, then broil them…so much flavor!), potato salad (I will post the recipe we love for potato salad  soon), and pasta dressed with garlic olive oil and herbs.  This was wonderful.  I could have chicken with veggies and/or potato salad on the side, potato salad with chicken mixed in, pasta salad with veggies and chicken…..there were many mixtures I could eat so I wouldn’t get bored.  This food lasted almost all the way home.

We also stopped at grocery stores on the way to pick up fresh fruit.  We found a gluten-free grocery in New Mexico and picked up some nice crackers, and restocked my gluten-free quick oatmeal.  The oatmeal was a very good thing to have along.  If I had a hunger at night but didn’t want our packed food, I could have oats; or if our hotel didn’t serve a safe breakfast I had oats and/or boiled eggs.

We filled zippered freezer bags with ice before we left, and at each hotel we replaced the ice.  This way we didn’t have to worry about buying ice along the way, or having our food slosh around in water.

I also found a free app for my phone called Find Me Gluten Free.  This app has been very helpful, you can look up local restaurants that offer gluten-free menus close to where ever you are, it also finds grocery stores with gluten-free options…ect.  When I found a restaurant that I found interesting I would call them to see just how knowledgeable they were about cooking for allergies.  I would ask at that time if they could also make a meal that was onion, and garlic free?  If I was told yes to that question, I would ask if I could talk to the chef when I arrived, if I got a yes to all of these questions I knew I could most likely eat there safely.  We found a few restaurants this way.  Two in hotels we stayed in.  When a restaurant understands the need for all the precautions to serve gluten-free foods, they are much more adaptable to help you in your request for low FODMAPs food.  I do not overwhelm the wait staff or chef with what I can or can’t eat.  I ask about gluten, onion, and garlic….then when they give me options I ask the ingredients in the options I’m interested in, and I can at that time ask them to change something if necessary.  (always ask ingredients in Salad Dressings, they can really get you!)

I also take a Digest Spectrum when ever I eat out, I’ve been served the wrong food before and taken a bite full of onions and the Digest Spectrum helped save me from a night of misery.  I don’t use it every day, only when I’m eating out and I’m afraid of cross contamination.

With a bit of planning, and a lot of patience, traveling with food issues can be accomplished with much more fun than when you are unprepared.  Taking a trip?  Have you traveled and have good tips? Please share what you do or plan to do, we can all learn from each other.

**Please note, I am not lactose intolerant, that is why I can take cheese to snack on.  On a low FODMAP diet it says hard cheeses are safe, I am not sure what hard cheeses are.  If anyone wants, I will try to find out for you.

Garlic Infused Olive Oil

I talk a lot about Garlic Infused Olive Oil, but I’ve never really talked about how to do this.  A reader asked me, so I thought I’d tell you 3 ways I get Garlic Infused Olive Oil.

Of course,  you can buy Olive Oil already infused with different flavors, such as garlic, but it can be pretty pricy.  I do usually keep a purchased bottle on hand in case I run out of my own, or simply don’t feel like making it.  I normally use Annie’s Naturals Roasted Garlic Extra Virgin Olive Oil.  I’ve been lucky and have found this on sale a few times.

In a Pan.

You can easily infuse small amounts of olive oil with garlic by simply adding some olive oil and garlic cloves to a pan, heat…but do not let the oil or garlic scorch.  (The temperature you use will depend on the amount you are doing and how hot your stove gets….just be careful not to burn it.)   I like to keep moving the garlic around in the oil for a few minutes…the longer you cook it the more infused the olive oil will be.   This method is good if you just need a little bit for a recipe you are making.  Personally, I’ve never gotten a really rich garlic flavor like this…I think I try to rush it way too much.

In a Slow Cooker

My favorite way to infuse olive oil with garlic is with a slow cooker.   I have a mini-slow cooker so I use it.  If you don’t have a small slow cooker, simply put a Pyrex dish in your cooker the size you need, and it will work.   Even in my small cooker, if I only have one small head of garlic I will use a small Pyrex dish in it.

Today I made some using 3 heads of garlic, in my small slow cooker.

First I cut the top of the heads off, exposing the cloves.

Head of garlic with top cut off to expose cloves

Then I simply put them in the cooker and cover them completely with olive oil.   Use plenty of oil.  I buy a big container of Olive Oil when it’s on sale to save even more money.   If you are using a smaller dish in your slow cooker, you will want to cover it with foil.  This will keep the steam and flavors close to the oil.

Garlic in cooker covered well with Olive Oil

I cooked the oil I made today on low for 3-4 hours.  It kept boiling, so I finally turned it off and just let it sit until it cooled down.  (I think I may use the Pyrex dish again next time anyway, I don’t recall it boiling so much in the dish.)   The garlic heads looked delicious.

What the garlic looked like after cooking in oil.

If you have anyone in your family who can eat garlic and likes roasted garlic, you can use some of the cloves.  Remember though that they are soaked in oil.  However, just squeeze them onto bread and you have instant garlic bread.  Remember though, if you have fructose malabsorption, Do Not Eat the Garlic.   After the garlic oil has cooled, strain the oil into a glass jar.  Be sure to label the jar with the date you made it.

Garlic Infused Olive Oil
(this jar was put in the refrigerator before I got a photo, so it looks a bit cloudy. It’s not really.)

This oil will keep well in the refrigerator for over a week.   If you are using it to cook with you can use it longer….2 weeks is good.   If you are using it on salads and such I would use it in a week.   Once you put this oil in the refrigerator it will congeal.  So if you need to pour it out you will need to wait for it to warm up a bit, this does not take long.   If you I’m using it on meats, or vegetables before cooking, I often just brush the congealed oil on.

I hope this helps you make some wonderfully Garlic Infused Olive Oil.   I’ve found the oil I make in the slow cooker has the most intense flavor.

WARNING….garlic in oil can cause botulism if not prepared correctly.

From my understanding, roasting the garlic in oil as I do takes away the threat as long as it is refrigerated and used in a timely manner.

The biggest danger comes when people just drop raw garlic in olive oil and wait for it to get strong enough.  The water in the garlic is then sealed in and can grow botulism.  To avoid this, you can preserve the garlic first in vinegar or a brine.  But I think that would take away the flavor, and I still wouldn’t risk it.

The Best Chicken Soup I’ve Ever Eaten!

As I mentioned in my last post we had visitors for a while and one of them cooked for us a few times.  Chris made the most delicious Chicken Noodle Soup I’ve ever eaten!  And that’s saying  a lot!

Again, he’s like me….no measurements.   But I think you can probably figure it out just by looking….does it look like it should have more celery?  add more….it will still be great!

When I make this soup again, I’ll try to get better measurements for you.  But if you cook like I often do, give it a try!  This really is some great soup!

image from

Chris’s Chicken Noodle Soup

  • 2 Bone-In Chicken Breasts  (Split Breasts)
  • 4 Bone-In chicken Thighs
  • carrots – a good amount, this soup did not skimp on the carrots and celery.
  • celery – same as above.  Use a good amount.  Celery is normally very well tolerated, and gives a nice texture.
  • green onions or chives (he used the green parts of the green onions)
  • GF Noodles  (he used Tinkyada spirals)
  • Pot Herbs  (chives, chervil, parsley, thyme, marjoram, and bay leaves)
  • Sage
  • Salt and Pepper to taste
  • Garlic Oil
  • Peas  (these were baby frozen peas)

Boil Chicken until done, remove chicken from stock.  Reserve stock.  Set aside meat to cool, then pick bones from meat and shred to bite size pieces.

Chop Vegetables.  Saute in post over medium heat with garlic oil.  When Vegetables are a little soft add seasoning cook another minute or two.

Add Stock and chicken pieces.   Bring to a boil.  Add Peas, return to boil.  Reduce heat to simmer.  Season to taste.

Cook noodles separately, add to soup when ready to serve.


Everyone in the house loved this soup.  He made a huge pot, and it didn’t last long!  When I cook this next time, I plan on making a big batch and freezing the soup part without the noodles, then when we want Chicken Noodle Soup we can just heat up the base, and add cooked noodles.  Do not freeze with the noodles, the noodles will turn to mush and you will not have a very good soup.

I also think this would be great with dumplings instead of noodles.

I promise to add a photo, as soon as we make up a pot!

***All the ingredients listed are on the latest sage Low FODMAPS list I have.  I think peas may be on the moderate list.  I have no problem with little green peas, but be sure to always check your personal tolerance levels.

Baked Trimmed Boneless Pork Ribs (or other cut of pork)

I have so many recipes to post…at least 6 or 7 I think.  Unfortunately, I don’t have pictures of most, or possibly any.

As I posted before, I’ve been struggling with my health so I haven’t been able to cook much.  Some of the recipes I’m going to post were made by friends, some by hubby, and some I did help with, but I didn’t feel like taking photos.  However, this the whole purpose of this blog is to document recipes that I can eat successfully….and share them with those of you who are having the same problems.  So photos or not…we shall have a few new recipes listed!

When you hear ribs you usually think, smothered in sauce and very fattening.  These were light, and delicious.   Some friends were visiting and our friend, Chris, cooked for us a few times.  This is one of the dishes he prepared.  My husband later made the same dish but with a different cut of pork, it was equally delicious.

Unfortunately, Chris cooks a lot like I do, he just tosses in amounts that look and smell right.  The actually measurements are unknown.  When I do this I have some idea, but I can’t tell you what he did.  I think this would be pretty hard to completely ruin, don’t be afraid.

Trimmed Boneless Ribs

  • garlic oil – tsp – tbsp (yes that’s what he wrote down, I do know he put a little in the bottom of the glass Pyrex dish he was baking in and rubbed the pork around in it…so enough to lightly coat the pork)
  • carrots
  • celery
  • green onions or chives (green parts only)
  • salt and pepper  (he does salt things more than I do, I’m on a low salt diet so I don’t salt while cooking, I just add a little at the table if needed)
  • Pot Herbs and extra Sage (I found an herb mixture called Pot Herbs that I just love.  It contains chives, chervil, parsley, thyme, marjoram, and bay leaves.  I buy mine at )  Chris found he really liked this blend of spices too.  You can substitute other herbs if you like.  This is a French herb mixture.
  • 1/4 cup water

Rub pork in oil.  Season to taste.  Put Veggies on top.  Bake covered on 350F for 1 1/2 hours.

Really, this was extremely tender and amazingly good.

The Boneless Pork Rib cut was delicious…frankly I thought it better than the tenderloin my husband made just like this.  It’s a much less expensive cut of meat, so much easier to watch your budget.  The veggies are cooked at the same time as the meat.  You could add another veggie if you wanted.   Chris served this with wilted greens and mashed potatoes (very lightly mashed without much stuff added….did not need the extra calories.)

*all vegetables listed are on the well tolerated list in Food Intolerance Management Plan by Sue Shepherd and Peter Gibson, but always trust your own tolerance levels.


I do hate I don’t have a photo, but this was such an easy meal, and it was so delicious.   I admit I was hesitant at first, but this taste surprised us both and we will make it again and again.


Meatballs – with no onion or garlic

My husband loves spaghetti and meatballs, unfortunately I’ve always hated making meatballs.  They’ve always been time-consuming, and messy.  You have to mix them up then form the balls, then bake them, and finally you can add them to your sauce.  How long did that take, and how many dishes did we dirty?  I’d make them occasionally because he loves them so, but not very often.  After finding a slow cooker recipe and changing it to fit a low FODMAPS diet, I may be making meatballs much more often!

Once again, I found the original recipe on Stephanie O’Dea’s site, A Year of Slow Cooking.  Her recipe is called Not Your Mother’s Meatballs, it sounded easy and with just a few minor adjustments I made gluten-free, fructose friendly meatballs!

Slow Cooker Meatballs with Spaghetti Sauce


Here’s the original recipe Not Your Mother’s Meatballs in blue, my adjustments are noted:

1/4 cup chopped Italian Parsley    I used Italian Seasoning
1.5 pounds lean ground beef  
4 slices smoked bacon, diced (raw; don’t cook it)
1/4 cup grated Parmesan cheese
1/4 cup Panko-style breadcrumbs (I used Kinnikinnick Gluten Free Bread Crumbs)
2 eggs  (I only used one large egg)
2 tablespoons dried minced onion flakes
1 tablespoon garlic powder
1/2 teaspoon kosher or sea salt  (I don’t salt anything while cooking, if salt is needed we add it at the table)
1/2 teaspoon ground black pepper
1 good tablespoon garlic infused olive oil
(you could add some asafoetida powder if you wanted, but I didn’t this time)
additional ingredients:
1 cup flour (I used rice flour)  I used potato flour, just what I had on hand)
2 cups chicken broth (can use beef)
1 (6-ounce) can tomato paste
1 can Tomato Puree  (it’s the large can, I think it’s 22oz)or 
2 tablespoons Italian Seasoning
(as is this was very tasty, but I think next time I’ll add a little asafoetida powder or spring onion to the sauce, I missed the onion flavor, but everyone else said they loved it just the way it was!)
The Directions.
Use a 6-quart slow cooker. (I used a 4.5 qt slow cooker, this cooker is oval so it held more meatballs in a single layer) Spray the inside of your cooker with cooking spray, or rub it down with a bit of olive oil (don’t go crazy, just a little glisten)  *we simply forgot to oil the cooker, but had no sticking*  and set aside.
In a good-sized mixing bowl, combine the chopped parsley Italian Seasoning, ground beef, and diced bacon. Add in Parmesan cheese, breadcrumbs, eggs, and the dried spices black pepper. Combine well— I’d use your hands (remove rings, wash appropriately, and all that good stuff that if I had a legal team they’d tell me to include).
After the meat is mixed, line a cookie sheet with parchment paper or non-stick foil. Pour 1 cup of flour (I used rice potato flour) into a shallow dish (pie pan works great).
Roll meat into golfball-sized balls and then lightly dust each meat ball with flour before placing  onto the lined cookie sheet. When all the meat is gone, put the whole cookie sheet into the freezer for 1 hour, or until completely frozen. It’s okay to freeze overnight, if you’d like to break this into two days (put in sealed dish/Tupperware if freezing for longer).  
Once your meatballs are frozen, place them one-by-one (this means don’t dump!) into your lightly greased slow cooker. It’s okay to stack them. In a  small mixing bowl, whisk together the broth and tomato paste to create a gravy. Pour this evenly over the meatballs. Cover, and cook on low for 5 hours, or until the meatballs have browned and are fully cooked. I cooked the meatballs pictured above on low for 5 hours, then let them sit on warm for another 3 1/2 hours before dinner was served.  I made the meatballs at night, and put them in a container and froze over night.  In the morning my husband simply added them to the cooker, and added the tomato puree, and Italian Seasoning.  Cooked on High for 4 hours, they smelled so good and looked done, so I tested and they were cooked through.  We weren’t going to be having dinner for a couple of hours and the cooker we used doesn’t have a warm setting, so I turned it off and about 15 mins before serving I turned it on High again.  Note: we did carefully stir these a few times because it was getting too done around the sides.  I suggest not to stir them for the first hour or so to make sure they stay intact.
Serve alongside pasta or rice, or all on their own. These are filling!
We served them with Tinkyada’s Spinach Spaghetti Pasta, and extra Parmesan cheese.
The verdict at my house?  Please make these again!!   Meatballs often fall apart in the slow cooker, the freezing is the key to this recipe!
The only things I might change, not add as much bacon and dice it up smaller than I did this time (possibly leave it out all together).  Add some asafoetida powder or the green parts of spring onions to the sauce.


Sticky Pork Chops

Sticky Pork Chops, brown and wild rice with carrots, and roasted green beans.

I found the original recipe for this on I found a great cookbook there, created by a member, that is filled with recipes that do not use onion or garlic.  This is from that cookbook, there were some small adaptations to make it Fructose Friendly, but it was a pretty easy recipe.

The original recipe can be found at

Here’s the original recipe with my changes:

Sticky Pork Chops

By KitchenManiac on February 24, 2003

  • Prep Time: 5 mins
  • Total Time: 15 mins
  • Servings: 2

About This Recipe

“A mouth watering yummy pork chop Asian style. Double the recipe, you’ll want more. :)”


    • 4 pork cutlets, of chops trimmed  (I used 2 boneless pork chops)
    • 1/3 cup Chinese wine or 1/3 cup sherry wine  (I used Aji-Mirin Sauce)
    • 1 tablespoon soya sauce  (I used GF low sodium Tamari)
    • 1 tablespoon grated ginger
    • 2 tablespoons chili sauce or 2 tablespoons chili flakes  (I used about 1 tablespoon of chili flakes.)
    • 2 tablespoons honey  (I used Maple Syrup)

  1. Heat frying pan over medium heat.
  2. Cook meat for 2 minutes each side, or until meat is well browned.  (suggest you cook until done throughout, and just warm through when you add back to pan)
  3. Remove meat, set aside – Keep warm -
  4. Add cooking wine, soy sauce, ginger, chili sauce/flakes and honey to the same pan without washing the pan.
  5. Cook for 3 minutes.
  6. Return the meat to pan and cook on each side for 1 minute.
  7. Simmer until the sauce thickens, and pork is cooked through.
  8. Serve with rice and greens.

To make this super fast and easy, I served this with Steam Fresh Brown Rice with broccoli and carrots  (I picked most of the broccoli out of mine since I’ve been having tummy issues lately), and roasted green beans (simply broil or bake fresh green beans that have been sprayed with a little olive oil, and sprinkled with sea salt).

We both agreed, we will make this meal again!

Italian Sausage without onion or garlic – and a meal to go with it.

We bought some plain ground pork so I could make some sausage I could eat.  I simply cannot find any that doesn’t have onion or garlic.

I looked up a few recipes, but decided to just wing it.  I’ve made Sage Sausage before, but this is the first time I’ve made Italian Sausage.

Italian Sausage with NO onion or garlic

  • 1 pound ground pork
  • 1/4 – 1/3 cup Italian Seasoning.  (I put in about 3 tablespoons but decided it needed more, so added even more…I think this is a good guesstimate on how much you should use.)
  • 2 tablespoons garlic infused olive oil  (yes I know I said, no garlic, and you can leave this out, but if you infuse the olive oil with garlic but DO NOT EAT THE GARLIC, it is low in FODMAPS)
  • 1-2 tablespoons black pepper (to taste)
  • 2 tablespoons paprika

I mixed everything together in my Kitchen Aid mixer. So much easier than mixing by hand.

Just cook and eat.  I normally add Italian Sausage it to recipes.

Of course, this sausage does not have a casing, you can buy casing if you’d like and stuff them yourself.  I think it’s too much trouble, and kind of gross.  Plus, I normally remove the casing to use this type of sausage.

The night after I made the sausage I made Sautéed Kale and Potatoes with Italian Sausage.

simply brown crumbled sausage in a pan, remove sausage and drain most of the grease.

Chop and add potatoes.  Cook until tender.

Add the sausage back in.

Chop and Add the Kale, splash with Aji-Mirin Sauce (by Kikoman, this is the only brand I can find that does not have fructose. It has glucose as the first ingredient.  This sauce will not only add a little sweetness to your Kale, which is often a little bitter, it will also make them easier to digest.

Cook until Kale is wilted.   (you can add some herbs or spices if you like.  I think the sausage added enough flavor to this dish.)

If you would like further directions for this recipe, please see a previous recipe Sautéed Kale with Potatoes.

Fettuccine Alfredo with Chicken (not lactose free, but low in other FODMAPS)

Yesterday, I was happy I felt like cooking.  Recovery from my surgery on December 1st, and all the trouble before it, has made it almost impossible for me to enjoy my kitchen.  However, yesterday I decided to take the plunge.

We had boneless skinless chicken breast thawed, so I thought…what can I do with this that is Fructose Friendly.  For some reason I’ve been thinking about Alfredo.  I rarely ever eat anything Alfredo because it’s so fattening, and rich.  I thought I could improve on that, plus, I hadn’t eaten a lot of calories yet that day so…why not give it a shot?   (I’m sorry this doesn’t meet low FODMAPS requirements because it does have lactose, I’m very lucky, I am not lactose intolerant.)

Chicken Alfredo over Brown Rice Noodles.

This recipe took a lot of guess work, a lot of substitutions, and a lot of just trying stuff.   This is one of those times I just threw what I had together, and kept tasting it to get it right, so all measurements are a guess.  (sorry)

Chicken Alfredo

  • 1 large chicken breast half, sliced  (I cut it in half then cut slices less than 1/4 inch thick)
  • Olive Oil – enough to cover the pan plus a little.
  • 3-4 cloves are garlic  (this will be removed)
  • 3-4 shallots (this will be removed
  • about 3-4 oz cream cheese – cubed (I used low fat)
  • 1/3 cup (about a handful) of Pizza Cheese (I would have used all Parmesan, but I didn’t have enough, we had a blend of cheeses including Pamesan, Romano, Mozzarella … so I used that.)
  • enough milk to make smooth (I used 2 %)
  • Italian Seasoning – I just sprinkled it over the mixture.
  • Black Pepper – to taste…I used more of this than I normally do in things, and I really think it made the dish.  The undertones of the pepper made it just right.


Add Olive Oil to Pan and begin to heat over medium high heat.  Add Garlic cloves and Shallots, reduce heat to medium.  Heat thoroughly, and  cook for about 5 minutes, letting the flavors infuse in the oil, being careful not to burn (reduce heat more if necessary…I had to.).

While the oil was infusing, I cut up the chicken, occasionally stirring the oil.

Remove the garlic and shallots from the oil, the flavors should be infused in the oil.  (I think my garlic was a bit to old, so I didn’t get as much garlic flavor as I normally do.)

Brown the chicken in the oil.  Cook through.   (normally I cook the chicken and sauce separately and layer the dish, but I was reading a recipe where someone just added the sauce ingredients to the chicken, so I did that this time.  It worked well, but I think it’s easier to do it separately to ensure the cheeses melt evenly.)

Add the Cream Cheese Cubes, the Pizza Cheese, and Milk.  (I just added a little milk to start, then as things melted and I saw how thick it was I added more.

Stir until cheeses melt.  Add Italian Seasoning and Pepper.


This was a huge hit.  My husband was thrilled….and now swears I’ll never be able to duplicate the recipe because I didn’t measure anything.  He’s probably right, I won’t be able to do it exactly, but I’m sure I can come pretty darn close…heck, maybe it’ll be even better.  I’d like to have had more of a garlic taste, and I think all Parmesan cheese would be better…have more flavor.

I served this with petite green peas.

(about the lactose content.  I know you can substitute the milk, and parmesean cheese is allowed on low FODMAPS, and I’ve seen a lactose free cream cheese alternative, but I don’t know if it’s any good.)


Ginger Chicken Stir-Fry

I’m sorry there is no picture for this.  I haven’t been able to cook in a long time…about 6 months…due to health issues.  I was just so thrilled to be throwing dinner together, I forgot about a photo.

I like PF Chang’s Ginger Chicken and Broccoli, but I can’t eat a lot of Broccoli due to the Fructose Malabsorption

Right now I’m going through the Elimination Diet part in Patsy Castos’ book IBS Free At Last (if you get this book, be sure to go to her website, with the same name, and get the updates.

I decided to try to make something similar to PF Chang’s Ginger Chicken..but without the Broccoli.  Instead I added carrots, and Bok Choy.

Ginger Chicken Stir-Fry

  • 1 large skinless, boneless Chicken Breast
  • a piece of Ginger root about 2-3 inches long
  • 1 large head of Bok Choy
  • shredded carrots (I bought a bag, and threw in a couple of handfuls, until it looked good with the Bok Choy.
  • GF Soy Sauce – I use San-J’s Reduced Sodium Gluten Free Tamari – about 2 Tablespoons…but I didn’t measure it.
  • Toasted Sesame Oil – enough to coat the wok (or pan you are using)
  • Kikomen Aji-Mirin Sauce – 1-2 tablespoons
  • and I dusted everything with a little dextrose (added a bit of sweetness, and helps with the digestion for fructose.)
  • White Rice
  1. I prepared the Ginger first.  Peal Ginger, then I grated most of it with a micro-grater.  So it was minced well.  A small amount (I was tired of grating) I chopped.
  2. Heat the wok that has been covered with Toasted Sesame Oil over medium high heat.
  3. While Wok is heating, cut Chicken Breast in half then cut in thin slices.
  4. Add Chicken to wok, brown a little, then add Ginger and Tamari.
  5. While chicken is cooking, chop Bok Choy (cut the end off, rinse, and cut into bite size pieces.
  6. Add the hard parts of the Bok Choy to wok first, cook a little bit, then add the shredded carrots, and finally the leaves of the Bok Choy.
  7. Toss with tongs until the leaves are wilted.
  8. At this point I removed from heat and let it sit for a bit.  (we were waiting for the rice to finish cooking.)

Serve over rice.  I use White Rice for better digestion, and just a tiny bit of less fructans.

We started the rice and the stir fry at the same time.  We used long grain white rice, it cooks in about 20mins.  Both were finished about the same time, the stir-fry was finished just a little bit before the rice.

The first bite of this I took was VERY gingery.  I think I got one of the chopped pieces in the first bite.  However, the blend of flavors was delicious, and the ginger was present in every bite, but not over-powering.  I was very pleased.

If you have Fruc. Mal., and are on the Elimination Diet, be sure to limit your vegetables to 1/2 cup.  (I ate about 3/4 cup of the stir fry since there was chicken in there too.)

If you aren’t on the Elimination Diet, eat within your tolerance level.

Here’s to a new Year…hopefully I’ll be able to get back in my kitchen and cook more and more.

Flax, Quinoa, and Almond Meal Bread update.

Flax, Quinoa, and Almond Meal Bread

(this recipe originally came from Kira at The Medicine Women’s Roots blog, but I changed it a lot)

Preheat oven to 375F.

  • 1 Cup Milled Flax Seed
  • 2/3 Cup Blanched Almond Meal (could probably used unblanched)
  • 2/3 Cup Quinoa Flour 4 Teaspoons Baking Powder
  • ¼ Teaspoon Salt
  • 2 Teaspoons Baking Soda
  • ¼ Cup Olive Oil, Butter, (do not use butter to make this diary free), Grapeseed Oil, Coconut Oil (use unrefined for a sweeter bread, but if you just want a whole grain bread taste, use refined)
  • 4 eggs
  •  water to texture desired, just enough so that the batter pours in the pan thickly.  For me, it took a little over 1/2 Cup of water for this recipe. The more water you use the longer it will take to cook.
  1. Mix dry ingredients together.
  2. Gently beat eggs together before adding to dry mixture.
  3. Add oil.  (I used butter this time…and the eggs at room temperature and it did well.  Last time, I used coconut oil that was warm enough to be liquid, and added the eggs to mix together but the eggs were right out of the refrigerator and the coldness of the eggs turned the oil solid, it was difficult to mix the solid oil in the batter.
  4.  Add water a little at a time until you have the desired consistency.  (Just liquid enough to pour thickly into the pan.)

I used a pyrex bread shaped pan and lined it with parchment paper (no worries about sticking, and no icky clean up, it worked very well.  However, it is a bit hard to line a bread pan with parchment, so your ends will probably look a little wrinkled.

Cooked at 375 for 40 mins.  This time will vary if you use a different pan, or more or less water.  If you use a metal pan I’d start checking around the 20 – 25 min. mark.

Bread is done when a toothpick or knife inserted in the middle comes out clean.

**if you are not used to flax, you may want to reduce this a little…just add more of the other flours to make up the amount difference.  If you can’t have almonds, you could probably substitute coconut flour.  It may make it taste a little different, but I think it should turn out quite tasty.

I posted this originally on a different blog of mine, but decided it merited it’s own page on this blog.

This bread is great to make turkey sandwiches.  (the first thing I did with mine.)

Here’s a link to the original post, with pictures.

(this recipe came out higher than the first try)

I also use a similar recipe for banana bread…bot my husband and I loves it!  Here’s the original post

Here’s a post of a more fructose friendly version.