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FODMAP-Friendly Side Dishes

By |2021-07-21T16:02:58-04:00April 10th, 2018|Categories: Health A-Z|Tags: , , |

Corn Salad

Serves: 4
Light and refreshing! Can be served as a classic summer salad or a cooling side dish.


  • 3 cups corn (cut from 3-4 cobs or frozen corn, thawed)
  • ½ cup red bell pepper, chopped
  • ⅓ cup green onion, chopped — be sure to use the green part only
  • 3-6 fresh jalapeno peppers, minced *
  • ¼ cup fresh cilantro, finely chopped
  • ½ teaspoon sea salt
  • ½ teaspoon coarse ground pepper
  • 4 tablespoons lime juice
  • 4 tablespoons olive oil
  • 1 teaspoon Dijon mustard


  1. Bring a large, heavy skillet to medium high heat.
  2. Spread corn kernels evenly, in a single layer, in the hot skillet.
  3. Allow corn to cook for 2-3 minutes without stirring.
  4. Stir corn and then allow to cook, without stirring, for another 2-3 minutes.
  5. Cook the corn until all the kernels have light brown spots.
  6. Remove corn from heat and allow it to cool to room temperature.
  7. While the corn is cooling, in a medium bowl, whisk together the salt, pepper, lime juice, olive oil and Dijon mustard.
  8. Add cooled corn to the dressing and toss well.
  9. Cover tightly and refrigerate until ready to use.
  10. Can be served immediately, but the flavors will be better if allowed to “sit” for at least 20 minutes.

Pumpkin Mac and Cheese

Serves: 8
Not like your average Mac & Cheese!

Pumpkin Mac And Cheese


  • 2 cups (uncooked) corn elbow or penne macaroni
  • 2 tablespoons dairy free butter
  • 2 tablespoons gluten free all-purpose flour
  • ½ teaspoon salt
  • ½ teaspoon ground black pepper
  • 2 cups lactose free whole milk
  • 1 cup Fontina or Gruyere cheese, shredded
  • 1 15 ounce can pumpkin
  • ½ teaspoon dried leaf sage, crushed
  • ½ cup gluten free bread soft bread crumbs or crushed gluten free crackers
  • 1 tablespoon olive oil
  • ½ cup grated fresh Parmesan cheese
  • Garnish with Sage leaves (optional)


  1. Preheat oven to 350 degrees F.
  2. Cook pasta according to package directions. Do not overcook.
  3. Drain cooked pasta, rinse gently in cold water and return it to the pot.
  4. While pasta is cooking, make the cheese sauce.
  5. Melt the dairy free butter over medium heat in a heavy sauce pan.
  6. Whisk together the flour, salt, and pepper.
  7. Add flour mixture to melted butter and stir well. Cook on medium heat, stirring constantly, for 2 minutes.
  8. Slowly add milk, stirring constantly. until sauce starts to thicken and bubble.
  9. Add cheese, pumpkin, and sage and continue cooking until cheese is melted.
  10. Immediately pour cheese sauce over pasta and stir until well combined.
  11. Pour macaroni and cheese sauce into an ungreased 2-quart baking dish.
  12. Toss bread crumbs with olive oil and sprinkle over the pasta.
  13. Sprinkle the parmesan cheese over the bread crumbs.
  14. Bake, uncovered, for 30 minutes or until bubbly and top is golden brown.
  15. Let sit for 10 minutes before serving.
  16. Garnish cooked dish with fresh sage leaves (optional).

Quinoa Quiche

Serves: 8
‘Scrummy!’ is how our FODMAP eaters described this dish!

fodmap breakfast


  • 1 cup cooked quinoa
  • 1 cup butternut squash, cooked and mashed
  • 10 grape tomatoes, cut in half (or thirds is large)
  • 12-15 fresh oregano leaves
  • 1 large red leaf lettuce leaf, cut into pieces (not the crunchy bit close to the base)
  • 3 eggs
  • ½ cup grated fontina cheese + a little more
  • 1 teaspoon salt
  • ½ teaspoon coarse ground pepper


  1. Preheat oven to 400°
  2. Beat eggs, salt and pepper.
  3. Mix in quinoa and stir thoroughly.
  4. Stir in vegetables and cheese.
  5. Coat 9-inch glass pie pan with non-stick cooking spray.
  6. Pour in quinoa mixture and pack down, making the surface smooth.
  7. Sprinkle with the extra grated fontina cheese.
  8. Bake for 30 minutes.
  9. Let stand for 15 minutes before cutting.

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