Stir Fry Crazy!

Stir Fry is a great recipe for the low FODMAP individual. With the variation of protein, vegetables, and sauces you can use, almost anything can be modified to fit the diet. Making stir fry is a good way to get a few servings of vegetables, too! I used to love this amazing sauce from Cooking Light, but it had honey and garlic in it, and I stopped cooking with it for a while. I decided to modify the sauce and it was almost as good as I remembered! Try it on your own stir fry, you won’t be disappointed!

Low FODMAP Stir Fry and Sauce


Serves 6

1/2 red bell pepper, diced
1/2 yellow bell pepper, diced
4 carrots, diced
1 cup green beans, fresh or frozen
1 cup broccoli florets*
1 cup frozen edamame*

1 garlic clove, slightly smashed
1 tablespoon scallions (green part only!), chopped
1 teaspoon of vegetable oil
1 tablespoon fresh cilantro
2 tablespoons tamari
2 teaspoons fresh ginger, chopped, or 1 teaspoon of ginger spice
1 1/2 teaspoons brown sugar or coconut sugar
1 1/2 teaspoons dark sesame oil
1 1/2 teaspoons maple syrup
grated lime rind
juice from 1/2 of lime
2 squirts sriracha, optional

Directions: Saute garlic clove and about half of the scallions in vegetable oil over medium heat for 2-3 minutes, making sure the garlic doesn’t brown. Remove garlic from pan, reduce heat to low. Add vegetables, and saute for 15 minutes at medium low heat, until most of the vegetables have softened and are turning brown. In the meantime, combine remaining scallions, cilantro, tamari, ginger, sugar, sesame oil, maple syrup, lime rind,lime juice, and sriracha in a blender. Blend until well combined. Pour sauce over vegetables and cook on low for 5 minutes, stirring freqently, until sauce has thickened and reduced slightly. Serve with rice or gluten free noodles.

Some notes: Broccoli and edamame are items that most FODMAP food lists encourage to eat in low amounts, or not eat at all. I cannot tolerate either of these items, but add them for my husband.

Recently, I made brown rice with turmeric, and the added spice was delicious! When making rice, simply add turmeric to your liquid, rice, and simmer. This recipe is also delicious with coconut rice!


Back to the Beginning

After experiencing so many flare ups recently, I decided to visit a dietitian to go over FODMAP and get their recommendations. When I initially started the FODMAP diet, it was under the guidance of my GI, who was helpful in getting the diet started, but I felt I needed more guidance in reincorporating food. I figured a dietitian could give more specific advice and be more available than a GI.

The dietitian’s first recommendation was to complete the FODMAP elimination again, for 2 weeks. Sigh. I am a little disappointed by this, but 2 weeks is better than the first go-around, which was 8 weeks! In preparation to start the full diet again (starting January 5), I decided to make a few things ahead of time, so that way if cravings strike, I’m ready!!

Almond Flour Coconut Flour Pancakes
adapted from this recipe from Against All Grain
serves 4-6 (2 pancakes apiece)


3 large eggs, at room temperature
1 overly ripe banan, mashed
¼ cup almond milk
1 teaspoon vanilla
1 teaspoon maple syrup
2 tablespoons coconut flour
⅓ cup almond meal
½ teaspoon baking soda
¼ teaspoon salt
¼ cup dark chocolate chips
Butter or coconut oil for the pan


1. Mix together the wet ingredients and mashed banana, beating well until the eggs are beaten and slightly foamy.
2.Combine the dry ingredients in a separate bowl, then incorporate them into the wet. Whisk well until well combined; almond meal can be quite grainy so really beat well in order to smooth the meal. Let mix sit 3-5 minutes to let the coconut flour soak up some of the moisture
3. Heat a skillet over medium high heat or use a griddle. Mix the batter again, then begin making your pancakes.
4. Oil the pan with coconut oil or butter, then pour about a ¼ cup of batter per pancake. Add chocolate chips to the top of each pancake, and using a spoon, slightly push them into the pancake to be slightly covered by batter
5. Cook pancakes for about 6 minutes, then carefully flip the pancake over, and cook for another five minutes until the pancake has fluffed up an feels slightly firm
6. Keep hot in a warm oven until you are done making the remainder of the pancakes

I like to put mashed banana in gluten-free pancakes, because it makes them moister. I ate several pancakes and then froze the rest for breakfast at another time.

Gluten Free Snickerdoodles
adapted from this recipe from Beard & Bonnet


Makes 24-32 cookies


2¾ cups gluten free all purpose flour (I used Pamela’s Gluten Free Flour)
2 teaspoons baking powder
½ teaspoon salt
1 cup coconut oil, solid
1/2 cup coconut sugar, plus two tablespoons
1 cup white sugar
2 large eggs
3 teaspoons ground cinnamon
1 tablespoon vanilla sugar

1. Preheat the oven to 350°F
2. Whisk together flour, baking powder, and salt into a bowl.
3. Place the coconut oil, 1/2 cup coconut sugar, and 1 cup white sugar in a bowl and mix with beaters or electric mix on medium speed for 2-3 minutes
4. Add the eggs and mix well. Reduce the speed to low; gradually add the flour mixture a ½ cup at a time until incorporated completely
5. Stir together the cinnamon, vanilla sugar, and 2 tablespoons coconut sugar in a bowl
6. Shape the dough into small balls using a tablespoon
7. Roll in cinnamon sugar and place on baking sheets lined with parchment about 1½ inches apart from one another.
8. Bake the cookies, rotating sheets halfway through, until edges are golden, 12-15 minutes.
9. Let cool on the sheet pans for about 7 minutes, then move to wire racks.

Notes: Gluten free flour can dry up quickly, so use as many cookie sheets as you can to prevent drying time between cooking. My mix became too dry to use by the last batch, so I couldn’t make all the cookies! You can freeze these cookies for up to 1 month. In my experience, all gluten free baked goods should be frozen in order to maintain texture of the product.

Wish me luck on this next elimination!