Low FODMAP

Dairy & Soy-Free Garden Ranch Dressing & Primal Palate Review

Ingredients

1 cup of light tasting olive oil

1 egg

1 tsp lemon juice

1 tsp spicy brown mustard

Pink salt & ground peppercorns or Super Gyro from Primal Palate

Full fat coconut milk (top white layer)

1 packet Garden Ranch Mix from Primal Palate

Instructions

In a blender add 1/4 of the oil, egg yolk, mustard, lemon juice, and seasonings. Keep blender on low. If it’s too fast, the whole thing will break once you start to add the rest of the oil. Blend until it begins to thicken. Don’t shut off the blender. Open the circular part of the lid at the top of the blender and slowly pour in the rest of the oil.

Once blended in shut off the blender and stir.

The next part is the creation of the dressing. Open the can of coconut milk. On top there will be a thick layer of white, spoon out half of the white. Some of the liquid underneath make seep out, and that’s okay. Add it to your mayonnaise. You will not use the entire packet of ranch mix. I sprinkle it in until it covers the top of my mayonnaise and coconut milk in the blender. I also add a dash more of salt and pepper. Blend on low to medium until all is mixed thoroughly.

Everyone’s palettes are different, and I always encourage to taste as you go. Also, if you prefer a looser ranch add a bit of the liquid from the coconut milk. This method allows you to gauge and create your take on this recipe.

How did I come upon Primal Palate?

I was searching for Low FODMAP seasonings, and their company was the first to come up. Also, all seasonings are soy-free. There are seasoning out there that contain soy or natural flavors, which is scary because the FDA doesn't recognize soy as a threat; therefore, companies do not need to list possible food allergies.

Photos from their website

The only issue with Primal Palate is once you try out a set of their seasonings you'll keep purchasing more and more. They are awesome! I've never used a seasoning I didn't love. Super Gyro, Garlic & Herb, and Curry Powder. You can purchase them in bundles; I usually do the create your own bundle. You can also order them individually through Amazon. Every seasoning is fresh and fragrant, and I trust their product 100%.

On their website, they have recipes for autoimmune protocol and free of FODMAP's.

I highly encourage you to give them a try.

The Primal Palate

Products used in this recipe



Butternut Squash Rice

Throughout my journey of food allergies and IBS finding ways to adjust my eating lifestyle were not always easy.

Rice and I have a complicated relationship. Many have suggested cauliflower "rice" and as much as I'd love for that to work for me, it won't.

One size doesn't fit all.

We all process foods differently.

What I have found works for me in butternut squash. It's versatile. Perfect texture for different recipes. Full of magnesium. Spiraled butternut squash can be found at the local supermarket but spiraling or shreading your own is much more cost effective.

Ingredients:

1 butternut squash (You won’t use the entire squash. When I shred mine I get about 11-12 cups)

1/2 red pepper chopped

Olive oil light tasting (garlic infused oil)

Seasonings of your choice. I used Primal Palate Garlic and Herb and an organic all-season salt.

Directions:

Here is a tutorial on how to cut butternut squash. The only difference is I don’t use a peeler, I cut the skin with a knife, and for the squash to fit in the shredder I cut it in fourths the long way.

Spiral or shed the squash. I use the Presto 02970 Professional SaladShooter Electric Slicer/Shredder.

In a pan or cast iron skillet add enough oil to cover the bottom of the pan. I prefer garlic infused oil. Add about two cups of the squash and the diced red pepper. Add seasonings. On high heat stir everything together. Cover with a lid, not entirely. Allow some of the steam out. Stir every minute or so, about 3-4 minutes in drop the heat to medium-low. Sometimes I add a bit more oil and seasonings.

Taste as you go.

You will notice the squash start to break down and soften. This will only take 5-7 minutes. Don’t let it burn. It will happen quickly if not watched.

For a snack or light dinner, I will add a splash of coconut whole fat milk and curry powder for creamy, spicy rice.

But my husband is a fan of the coconut curry chicken with the butternut squash rice.

When foods are eliminated for medical purposes, it’s a frustrating process to go through. And there are days I get angry because I can’t eat certain fruits or vegetables. I can’t grab a Peppermint Patty or a slice of pizza. Or go out to eat any restaurant I want.

I try to create solutions. Not just for me but for others.

Products used in this recipe:




Cilantro Lime Fish Tacos

When I first met my husband, he wooed me with tacos. He knew the path to my heart.

Fish tacos have become my top choice. White flaky fish such as wild caught cod. I have used halibut in the past. A bit spendy but worth it.

We love spicy, and I don’t hold back when I make fish tacos. If you favor a milder taco, you can eliminate the jalapeño. I can’t tolerate corn, and most flour tortillas contain soybean oil; therefore, we use fresh romaine. Works just as well, even the crunch is there. Healthy fats from the fish and avocado are great for the body.

This recipe is easy and quick. Let’s get to it!

Ingredients


1 lb wild caught cod fillet

1 tsp light tasting olive oil or garlic infused olive oil

3 cloves of garlic

1/2 - 1 jalapeno pepper, slice, remove seeds for less heat

1 chopped poblano

1 chopped red pepper

1/2 cup of fresh cilantro

2 limes

Salt and pepper or CampMIX to taste

1-2 avocados, sliced

Directions

In a food processor add garlic, jalapeño, red pepper, poblano, cilantro, salt and pepper, and squeeze of lime. Your chops and slices don’t need to be perfect because they are all going in the food processor, they just need to fit. Once chopped put them to the side.

In a skillet, I use cast iron, heat olive oil. Add fish. Sprinkle on salt and pepper. Squeeze half a lime on the fillet. Cook fish on near high heat.

Cook the fish until it’s flaking and falling apart. I add the pepper/cilantro mixture and another squeeze of lime. Sauté over medium heat for 5-7 minutes. Mix everything well. Taste. Season or add more lime.

The aroma of garlic and spices is intoxicating. Add avocado slices and/or Jalapeño or a green chili sauce/salsa. Avocado smash would also work. I posted the quick recipe on my Instagram and Facebook page.

Messy and delicious! Enjoy!

Products used in this recipe



Garlic Infused Olive Oil - Low FODMAP

About three years my doctor suggested Low FODMAP for my IBS. I never heard of the food plan but immediately went home to do some research. 

What are FODMAP's?

*per Healthline.com* FODMAP stands for fermentable oligo-, di-, mono-saccharides and polyols (1).

These are the scientific terms used to classify groups of carbs that are notorious for triggering digestive symptoms like bloating, gas and stomach pain.

FODMAPs are found in a wide range of foods in varying amounts. Some foods contain just one type, while others contain several.

The main dietary sources of the four groups of FODMAPs include:

Oligosaccharides: Wheat, rye, legumes and various fruits and vegetables, such as garlic and onions.
Disaccharides: Milk, yogurt, and soft cheese. Lactose is the main carb.
Monosaccharides: Various fruit including figs and mangoes, and sweeteners such as honey and agave nectar. Fructose is the main carb.
Polyols: Certain fruits and vegetables including blackberries and lychee, as well as some low-calorie sweeteners like those in sugar-free gum.

I purchased three books on the subject, pinned every recipe possible, and was excited to start the elimination process until I read garlic was a no-no. 
Wait? What?
I use garlic in almost all my dishes. I love garlic. Now I can't have it? 
Not cool. 
I use olive oil for almost everything. Or avocado oil, which is also approved for Low FODMAP. 
There's the solution. 
Garlic infused olive oil. I add a small leaf of basil -- just because I want to -- and giving up garlic wasn't as detrimental. This olive oil goes with everything. Pork Chops. Jicama Fries. Salmon.
I had veered off the Low FODMAP path for a while, oh how I've noticed, but I'm back on track. For years I viewed food as my enemy. Between IBS and food allergies my rebellious nature always did me in. I am learning to understand my relationship with food and my body. Food isn't the enemy, my way of thinking was. Health is about respect. I can't heal if I don't respect my insides and my soul.

I am in the process of growing fresh herbs and look forward to infusing olive oil with rosemary or thyme or peppers with rosemary. The possibilities are endless. It's easy to feel the weight of digestive syndromes and diseases but together we will reduce inflammation, pain, and improve our way of thinking. 

Ingredients

1 cup of extra light tasting olive oil 

4-6 peeled and smashed garlic cloves. 

Basil leaf (optional)

Instructions

In a saucepan add the above-mentioned ingredients.  

Cook over low heat for about 10 minutes. Until the garlic browns just a bit. Remove from the heat and let stand until it is room temperature. At first, I used a mason jar but I found a great olive oil dispenser and funnel from Target

You can refrigerate the oil for up to a month but mine is usually gone within the week. 

Perfect to drizzle over salmon and quinoa.

Add the oil to any of my favorites recipes, Cucumber Dill Ranch Dressing or Jicama Fries. 

Low FODMAP books I purchased