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FODMAP-Friendly Lunch and Dinner Recipes

By |2018-08-30T16:38:14-04:00April 10th, 2018|Categories: Health A-Z|Tags: , , |

Barley Risotto with Semi-dried Tomatoes and Basil

Serves: 4

  • 766g barley (pearl raw)
  • 1 (330g) large brown onion (diced)
  • 3 (35g) garlic (minced)
  • 22g button mushroom (largely diced)
  • 2.01 stock (chicken or beef)
  • Salt to taste
  • 2 tsp (6g) black pepper (cracked)
  • 5 tbsp (120g) extra virgin olive oil
  • 110g semi-dried tomato (roughly chopped)
  • 1 bunch chives (chopped)
  • 2/3 bunch (30g) basil leaves
  • ¼ C (50g) tamari


  1. Place all ingredients into a rice cooker (except basil and chives)
  2. Turn on (it should take about 1 hour)
  3. Keep on warm for 5 to 10 minutes
  4. Stir through chives and roughly chopped basil leaves just before serving

Note: Cooking time can be reduced if the barley is soaked for 6 hours or more in the measured stock

Chicken and Zucchini Quiche

Serves: 6
Take advantage of the seasonal squash to make this savory dish!

  • 2 chicken breasts
  • 1 teaspoon cumin seed
  • 1 teaspoon celery seed
  • 1 teaspoon sea salt
  • ½ teaspoon red pepper flakes
  • ¼ teaspoon coarse ground pepper
  • 2 small zucchini, sliced about ¼ inch thick (approximately 2 cups)
  • 2 cups lactose-free cottage cheese
  • 4 eggs
  • ½ cup lactose-free whole milk
  • ¾ teaspoon salt
  • ¼ teaspoon coarse ground pepper
  • 1 teaspoon paprika
  • 1½ cups sharp cheddar, grated
  • 1 FODMAP Free Pie Crust


  1. The FODMAP Free pie crust dough needs to chill for at least 2 hours before using, so make this ahead of time … even the day before.
  2. Preheat oven to 450° F.
  3. In medium size heavy sauce pan, combine cumin seed, celery see, sea salt, red pepper flakes and ¼ teaspoon coarse ground pepper.
  4. Add 2 chicken breasts and cover with cold water.
  5. Bring chicken to boil, reduce heat and simmer for 20-25 minutes or until chicken is fully cooked.
  6. Remove chicken from stock (reserve the stock, see Notes below) and set aside until cool enough to shred.
  7. Wash zucchini, pat dry and slice into pieces approximately ¼ inch thick.
  8. Place zucchini on a lined baking sheet, lightly salt and bake for 15-20 minutes. This is done to dry the zucchini a bit.
  9. Remove zucchini from oven and allow to cool.
  10. Roll out the FODMAP Free pie crust and place in a 10 inch quiche pan or pie pan.
  11. Combine cottage cheese, milk, eggs, salt, ¼ teaspoon coarse ground pepper, and paprika in a food processor.
  12. Pulse several times until mixture is well combined.
  13. Pour cottage cheese mixture into a large mixing bowl and stir in the shredded chicken.
  14. Place a single layer of sliced, baked zucchini evenly on the bottom on the pan (on top of the uncooked crust).
  15. Sprinkle ¾ cup sharp cheddar over the zucchini.
  16. Pour the chicken/cottage cheese mixture over the cheddar.
  17. Top, in a single layer, the remaining zucchini.
  18. Sprinkle the remaining ¾ cup cheese evenly over the zucchini.
  19. Bake for 10 minutes at 450° F.
  20. Reduce heat to 350° F and cook for an additional 30-35 minutes or until golden brown and crust pulls away slightly from the sides of the pan.
  21. Allow to sit for at least 10 minutes before cutting.

Falafel Wrap


  • 1 wrap (whole wheat, rye or barley)
  • 1 ½ tbsp. hummus
  • 2 large or 3 small falafel balls
  • 1 cup salad roughly chopped (e.g. lettuce, cucumber, onion,
  • garlic, tomato)
  • ½ cup parsley and mint (roughly chopped)


  1. Warm falafel balls for ~1 minute in microwave on high
  2. Briefly heat wrap in a non-stick frypan (one side only)
  3. Smear hummus over the unheated side of the wrap
  4. Break falafel balls into a line across the centre of the wrap
  5. Add salad and herbs on top of falafel
  6. Roll tightly

Polenta Pepperoni Pizza

Serves: 8
You can also substitute the pepperoni or add extra toppings — ham, cooked ground beef and/or sausage, roasted red peppers, or leave it plain cheese!

  • 36 ounces precooked polenta
  • 3 tablespoons water
  • 2 tablespoons cornstarch
  • 2 tablespoon gluten free all-purpose flour
  • 1½ tablespoon chopped chives
  • 1 cup grated sharp cheddar cheese
  • ½ cup grated fresh Parmesan cheese
  • 2 cups tomato sauce
  • t tablespoon chopped chives
  • 1 tablespoon fennel
  • 1 teaspoon salt
  • 1 teaspoon sugar
  • ½ teaspoon coarse ground pepper
  • pepperoni slices (as much as you like)


  • Preheat oven to 450F. Spray pizza pan with nonstick cooking spray.
  • Slice half the polenta, and place in food processor. Process polenta until smooth. Transfer processed polenta to a bowl.
  • Process the remaining polenta and transfer to the bowl.
  • Add the water, cornstarch, flour, and chives to the food process and blend until mixed well.
  • Gradually add the processed polenta and blend until smooth. If the polenta does not get smooth, add a little water at a time until the mixture becomes similar to the consistency of cake frosting.
  • Spread polenta evenly on pizza pan (I used a cookie sheet).
  • Bake for 20 minutes.
  • While crust is baking, make the pizza sauce.
  • In a medium pan, mix together the tomato sauce, 1 tablespoon chopped chives, fennel, salt, sugar and pepper.
  • Bring mixture to a boil, then reduce heat and simmer for 12 minutes (longer is OK), stirring occasionally.
  • While the sauce is simmering, grate the cheeses and set aside.
  • Remove polenta from oven, and spread the sauce evenly over polenta crust.
  • Top with sliced pepperoni (as much as you like).
  • Sprinkle the grated cheddar evenly over the pepperoni.
  • Sprinkle the parmesan cheese evenly over the cheddar.
  • Bake 25 minutes more or until cheese is melted. Remove from oven, and let stand for 15 minutes before serving.

Shrimp and Rice Casserole

Serves: 6-8
A quick and easy FODMAP-free casserole! Serve with a salad for a well-balanced healthy dinner.

  • 1 cup cooked white basmati rice *
  • 1 pound medium shrimp, peeled and deveined
  • 2 tablespoons olive oil
  • ½ red bell pepper, seeded and chopped
  • ½ cup green onion (green part only), chopped
  • 1½ cup lactose free plain yogurt or lactose free cream cheese
  • 2 cups grated extra sharp Cheddar
  • Salt and pepper
  • ⅓ cup crushed gluten free crackers (such as Glutino original)
  • 1 tablespoon dairy free butter substitute, melted


  1. Preheat oven to 325° F.
  2. Cook the rice according to package directions minus ¼ cup water. Drain and cool.
  3. Bring 2 cups water and ½ tablespoon salt to a boil in a medium saucepan and cook the shrimp for 1 minute. Drain immediately and set aside.
  4. Heat the olive oil in saucepan and sauté the pepper and green onion until soft, about 5 minutes.
  5. In a large bowl, combine the rice, yogurt or cream cheese, 1½ cups of cheese, shrimp and vegetables.
  6. Add salt and pepper, to taste and mix well.
  7. Spray a 9-inch square baking pan or an 11 by 7-inch glass casserole dish with non-stick cooking spray and spread the rice/shrimp mixture evenly throughout the pan.
  8. Top the mixture with the remaining ½ cup cheese.
  9. Toss the crushed crackers with the melted butter and sprinkle evenly over the casserole.
  10. Bake for 30 minutes, until bubbly.

* If you can tolerate wild rice, that makes this dish healthier and more delicious. If you use plain white rice, try adding ½ teaspoon curry powder or ground cumin to the rice while cooking to give this dish a deeper flavor.

Steamed Lobster Tails with New England Clam Chowder Sauce

Serves: 4

  • 4 4-ounce lobster tails
  • ¼ tablespoon kosher salt
  • 1 gallon water
  • ½ teaspoon white wine
  • 3 each star anise (not to be confused with anise seed)
  • 2 cups mirepoix (green onions, red bell peppers, celery and ginger)
  • 1 each large bowl of ice water


  1. Combine all ingredients (except lobster) in an 8 quart pot and bring to a boil.
  2. Place lobster tails in a another 8 quart pot and carefully pour boiling liquid over lobster tails and allow to steam for approximately 6 minutes.
  3. Remove tails from liquid and place in ice water for 5 minutes to stop the cooking process.
  4. Remove tails from ice and begin to remove lobster meat from the shell.
  5. Cut each lobster tail into 6 large pieces, place in oven safe dish and add 2 tablespoons of water to dish and cover with lid or foil.
  6. Refrigerate until ready to serve.
  7. Reheat lobster at time of service by placing it in a 170° F oven for approximately 15 minutes.

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