Easy Low-FODMAP Lunch Recipes

Low-FODMAP Lunch Recipes & Ideas

Low-FODMAP Seeded Chicken Salad

1 celery stalk, small dice (~ 1/2 cup)
3 green onion tops, sliced (~ 2 Tbsp)
1/2 cup red seedless grapes, halved
2 Tbsp hulled sunflower seeds
1 1/2 – 2 cups shredded chicken breast
1/3 – 1/2 cup mayonnaise
salt & pepper to taste

Combine everything in a large bowl and stir until thoroughly combined. Serve atop mixed greens or with crackers. Makes about 2.5 cups.

Make sure that your mayonnaise is low-FODMAP–many include onion or garlic for flavor and if you’re sensitive to fructans this could be an issue for you. Hellmann’s seems to be a reliable choice (we buy the olive oil variety) but you need to always check the labels as formulas can change. Of course you can also make your own mayo or even substitute a lactose-free Greek-style yogurt for some or all of it.

To make this a quick recipe, I like to keep a few 13 oz. cans of chicken breast (water-packed) on hand. Drain the chicken and then break up the meat with your fingers and it’s perfect for a dish like this where you want the chicken distributed throughout the salad and not in chunks.

low FODMAP carrot & ginger soup

So the soup. I fried a heap of chopped carrots (maybe a bag full) in a tbsp of coconut oil and an inch of ginger. Added a few sticks of chopped celery and some parsley. Dunked two soup ladles full of chicken bone broth that I’d made for the week on top and poured in some filtered water until it was all covered. A sprinkle of wakame seaweed flakes finished it off. Bring to the boil, simmer for twenty mins or so. Let it cool then blend and serve.

I made the bone broth with a low FODMAP variation of the Balanced Bites recipe – chicken feet, necks, frames, all the good stuff! In a slow cooker full of filtered water. Add a couple of tbsp of sea salt or Himilayan salt, a carrot, some celery and parsley and leave cooking for 24 hours at least. This stuff is liquid gold for healing the body.

Ginger Turmeric Chicken Soup Recipe

That is the last word chilly climate soup. Impressed by my mom in regulation’s scrumptious turmeric hen soup, this ginger turmeric hen soup recipe makes frequent appearances in our rotation all winter lengthy. It’s simple to make, and also you’ll often have many of the components you want available – simply choose up a pair turmeric roots in your subsequent grocery journey that you may have prepared for when the temper strikes.

As with conventional hen soup recipes, you first make the broth with a complete hen and aromatics. Then, the enjoyable begins, and you may then add shade, texture, and many taste to your soup with grated veggies.

That is my go-to soup once I’m feeling stuffy or beneath the climate. There’s nothing like a steamy, wealthy broth with ginger to make me really feel clear once more.

Folks have used components like ginger and turmeric in teas, extracts, in culinary functions, and in capsules for all kinds of functions.

Ginger

Lots of people commonly incorporate ginger for its potential well being advantages. Ginger has been used all around the world for hundreds of years for a variety of ails together with nausea, irritation, ache, and for its antioxidant properties. Whereas we will’t verify whether or not it should make a distinction in for you, we expect it provides a warming brightness and is value together with in a steaming bowl of hen soup.

Turmeric

We’ve a variety of info right here on Mark’s Every day Apple on turmeric. Folks attain for turmeric once they have points with joint ache, digestive upset, fever, respiratory points, and extra. What works for some individuals might not work for others, however it nonetheless provides vibrant shade and an earthy depth to this hen soup recipe.

Recipe Suggestions:

• When grating the onions, celery, carrots, zucchini and potatoes, use the massive holes in your field grater. When grating the turmeric, use a microplane or the tiny grating part on a field grater.
• For a richer soup, don’t hassle straining the hen fats that accumulates on the highest of the soup. You may additionally add extra butter to the pot when sautéing your veggies. When you don’t like cilantro, you should utilize parsley or dill as an alternative.
• You should use a stress cooker or Prompt Pot as an alternative of making ready the broth on the stovetop, however I discovered that the Prompt Pot simply isn’t giant sufficient to suit the quantity of broth, hen and veggies I needed so as to add to the pot and so want to make use of a big inventory pot.
• It is a BIG pot of soup so it should make loads to feed a household and have leftovers in addition. It additionally freezes nicely for fast lunches later!

Ginger Turmeric Chicken Soup Recipe

For the Chicken and broth:

• 3.5-Four lb. entire Chicken
• Three carrots
• Three stalks celery
• 1/4-1/2 onion
• Three knobs peeled turmeric
• 2-Three inch piece of peeled ginger
• 2 cloves garlic
• handful of peppercorns
• 1 tsp. salt
• 14-16 cups of water (could also be kind of relying in your pot dimension)

For the soup:

• 5 tbsp. butter
• half cup grated onion
• 1.5 cups grated celery
• 2 cups grated carrots
• Three cups grated zucchini
• 1.5 cups grated japanese candy potato (or common potato)
• 1-2 knobs of turmeric, peeled and grated
• half cup cilantro
• salt
• lemon juice

Instructions

Place your entire Chicken in a big inventory pot. Fill the pot with water till the hen is totally submerged, which for our pot was about 14-16 cups.

Minimize the carrots and celery in 2-Three items.

Minimize the turmeric, ginger and onion into chunks and smash the garlic.

Add the carrots, celery, onion, turmeric, ginger, garlic, peppercorns and salt to the pot.

Warmth over medium excessive warmth to deliver the liquid to a boil. As soon as the liquid involves a boil, you may gently skim off any scum that floats to the floor.

When the liquid is sustaining a wholesome simmer, cowl the pot and permit the hen to simmer for about an hour.

After this time, flip the hen over after which get better the pot. Simmer for a further 45-60 minutes, or till the hen simply comes aside if you pull it out of the pot utilizing tongs.

Take away the entire hen from the pot with tongs. Rigorously pressure the broth and take away the aromatics and veggies.

Permit the Chicken to chill barely and choose the entire hen off of the bones.

Use a field grater to grate your veggies.

Within the empty pot, soften the butter over medium warmth. As soon as melted and bubbly, add your grated onion, celery and carrots. Stir with a spoon and saute for 2-Three minutes, or till they’re tender.

Add your zucchini and candy potatoes and proceed stirring till tender. Add your broth again to the pot and convey as much as a simmer. Add the shredded hen and grated turmeric. Season with salt to style.

As soon as the soup comes as much as a boil, permit it to simmer for 5-10 minutes.

Take away the soup from the warmth and stir within the chopped cilantro. Ladle the soup into bowls and prime with extra cilantro and recent lemon juice, if desired.