We FODMAPers have to be very careful with our carbs. I’m a tad on the extreme side of reactivity so I have to be rather creative in my selection. So I’ve been forced to broaden my horizons. I adore squash, particularly butternut, unfortunately it doesn’t return the love! I stumbled upon another squash at my local grocery store and decided to give it a try. It was delicious! Creamy and sweet, kabocha squash is a treat for squash lovers.
One kabocha squash
2-3 Tbs of coconut oil
Salt to taste
Cut squash in half horizontally. Scoop out the “guts” and put about a Tbs of coconut oil in the middle of each. Coat the entire surface of the meat of the squash with oil. Place in a roasting pan with about 1″ of water, meat side up. Bake at 375 for 45-50 minutes until soft.
If you’re FODMAP free and Paleo like me you probably miss your starches right? I know I sure do! So what’s the best alternative? PLANTAINS my friends!
You can use this cousin of the banana without limits! I’m super sensitive and can only tolerate 1/2 banana at a time but I have had zero problems with plantains.
For the skinny on using plantains, including tips on how to select them at the store and how to peel them when you get them home, check out my hero The Paleo Mom at thepaleomom.com.
Here are links to a few of my favs:
Fried plantain chips (tostones)-
You can find several sweet plantain recipes as well! One I found in the Nom Nom Paleo cookbook-
2 VERY ripe (almost black) plantains sliced into about 1″ thick discs
1/4-1/2 cup of coconut flour
Cinnamon for sprinkling
Roll plantain pieces in flour and place in frying pan with coconut oil. Fry for 1-2 minutes on each side, remove from pan and dust with cinnamon. Enjoy hot or cold out of the fridge.
When you’re FODMAP free condiments can be tricky! Most ketchup contains garlic and onion powder as well as tomato paste. Here’s my ketchup alternative.
18 oz of tomato sauce (I use Pomi because many tomato sauces contain garlic powder and onion powder so check the label!)
1/4 cup of maple syrup (or sweetener of your choice)
1/4 tsp clove
1/4 cup green onion or chives
2 Tbs garlic infused EVOO
1/4 cup rice vinegar
Salt to taste
Put it all in a sauce pan. Now cook the heck out of it. On medium heat cook and stir frequently until it’s boiled down to the consistency of ketchup. Keep a close eye on it so you don’t end up burning it to the bottom of the pan. The onion should disintegrate during the boiling process but it it’s still lumpy put the final product in the blender to smooth it out.
I’ve microwaved this before as well, for about 10-12 minutes total in increments of 2-3 minutes. 2-3 minutes, stir, 2-3 minutes, stir, etc.
This recipe has turned into one of my favorites after a few important tweaks…
FODMAP-Free Turkey Meatloaf
2 lbs turkey
1/4 cup Garlic Infused EVOO
1/4 coconut aminos
1/4 celeriac finely diced
1/2 of bell pepper of your choice, I like a combo of red and yellow
1/3 of green onion (green parts only!)
1/2 tsp of salt
1/4 tsp pepper
Mix all ingredients in a large bowl and bake at 375 for one hour. Enjoy!
See my future post for FODMAP friendly ketchup!