FODMAP-friendly Fare

I have been working on a lot of different things in my kitchen! When it is so cold, you can barely stand to be outside, what choice do you have other than to cook??

Here are some great, EASY, low FODMAP recipes to enjoy!

Za’atar Labneh
makes 10-12 balls


2 cups full-fat yogurt (greek or regular), lactose free if you’re lactose intolerant
1 tsp. salt
za’taar spice
za’taar is a spice popular in Middle Eastern cooking. To find, peruse your grocery store’s speciality foods section, or find it here
cheesecloth or tea towel
fine colander

1. Line the colander with the cheesecloth or tea towel. Place colander in a very large mixing bowl.
2. Mix yogurt, za’atar, and salt together.
3. Add yogurt mixture to cheesecloth-lined colander, fold edges of cheesecloth over the yogurt.
4. Put in the fridge, and leave it for 24-48 hours. You can occasionally push down on the yogurt mixutre to encourage straining, or put a heavy plate over the top of the cheesecloth-covered yogurt.
5. Your labneh is finished when it has reached a cream cheese consistency. This varies by type of yogurt. Since greek yogurt is thicker, with less whey, it will take less time to become labneh. Plain, regular yogurt will be done closer to 48 hours.
6. Remove labneh from fridge. Using your fingers, roll labneh into a small ball, about the size of a walnut. You can roll your labneh in lemon zest, more za’atar, or red pepper flakes, if you want more flavor.
7. Add labneh balls to a jar, and cover the balls with olive oil. Add a tight fitting cap to the jar, and store in the fridge for up to 2 weeks.

NOTES: Some people like their labneh sweeter. You can always leave out the za’taar spice mixture, and just use salt with the yogurt. When it is done straining, transfer the yogurt to a glass bowl and cover. This leaves it available to add honey to. Labneh can be used in many ways. It’s great on a cheese platter, it works well as a vegetable dip, it can be used for breakfast as a toast topping (either sweet or spiced). It’s very versatile!

Obviously, yogurt is not completely FODMAP free; it does contain lactose. I recommend using lactose-free yogurt, or using greek yogurt, which has a slightly lower lactose content. I also recommend using full-fat yogurt. Low or nonfat yogurt really amps up my heartburn, and so I use full-fat dairy everything. Fat is also good for you!

Mexican-Spiced Pulled Pork
serves 10


4 lbs. pork butt (aka pork shoulder), bone-in
2 cups fresh squeezed orange juice (save the oranges you use, and cut them into quarters)
1 onion, quartered
4 cloves garlic, slightly crushed
1 jalapeno, with ribs and some seeds removed, cut into quarters
salt and pepper
spice rub: cumin, chipotle chili powder, regular chili powder, oregano

1. Preheat oven to 300F
2. Trim fat from the outer parts of the pork
3. Season pork with salt and pepper, and then rub with spice rub. Really rub it in, all around!
4. If you have time, sear the pork in large dutch oven, with about 1 tbsp of oil. If not, no biggie.
5. Add pork, vegetables, orange sections, and orange juice to a large dutch oven, and cook over medium-high heat.
6. When liquid is simmering, cover the pot and transfer it to the oven.
7. Cook, undisturbed, for 2 hours. After 2 hours, remove from oven and pierce with a fork. If fork can easily penetrate meat and/or meat begins to shred immediately, it is done. Bone-in meat tends to take a little longer to cook. I cooked mine for 2 hours and 30 minutes.
8. Transfer pork to a large mixing bowl, leaving liquid in the dutch oven. Using two forks, shred meat away from bone and remove additional fat. Once all meat has been shredded, remove the bone and fat.
9. Slowly add cooking liquid to the meat, moistening it to your preference.

It seems like a lot of steps, but this is one of the easiest things I’ve made in a long time. I used this recipe for pork carnitas, but I think it would be good for pulled pork sandwiches, mixed into macaroni and cheese, and I’ve been thinking about making a stuffed pepper pulled pork concoction….
NOTES: If you prefer to use boneless pork, cut it into large 2-inch sections before putting in the dutch oven. Some pulled pork recipes recommend blending the vegetables and liquid after cooking, and using that to moisten the pork, but then it wouldn’t be low FODMAP.

Banana Split Sundae
serves 1-2


1 cup frozen pineapple
1 cup frozen strawberries, broken into small pieces
1 frozen banana, broken into small pieces
1 tbsp. natural peanut butter
maple syrup or honey
non-dairy or non-lactose milk of your choice (I used coconut milk)
sundae toppings (shredded cococnut, chocolate chips, sprinkles, nuts, etc)

1. Add frozen pineapple to food processor. Pulse, slowly adding milk until you get a soft-serve consistency. Add pineapple ice cream to bowl, set aside.
2. Add frozen strawberries to food processor. Pulse, slowly adding milk until you get a soft-serve consistency. Stir in maple syrup until you get to your desired sweetness. Add strawberry ice cream to the bowl with pineapple ice cream. Set aside.
3. Add frozen banana and peanut butter to food processor. Pulse, slowly adding milk until you get a soft-serve consistency. Stir in maple syrup until you get to your desired sweetness. Add banana peanut butter ice cream to the bowl.
4. Top with sundae toppings, and enjoy!

There you have it: appetizer, dinner, and dessert, all low FODMAP! FODMAP cooking’s greatest blessing, and at times, curse, is that you have to be creative with your cooking. I’m curious how others stay low FODMAP and creative, share in the comment section below!


Shamrock Fake

It’s that time of year again…the time when McDonald’s rolls out their glorious Shamrock Shake! This has been a long-awaited happiness that I have every year. Some people look for a robin to indicate the first sign of spring, I look for Shamrock Shakes. This year, the happiness has turned to sadness, because the Shamrock Shake is anything but FODMAP-friendly. I don’t even know what it’s in it, but I saw “Supersize Me” and I know that whatever it is can’t be good. Despite the fact that my lactose challenge is going well, that doesn’t mean that the Shamrock Shake is appropriate. Is it made of milk? Cream? Ice cream? Ice milk? Whatever chemical McDonald’s has to make ice cream? Who knows??

This led me to try to attempt my own, FODMAP friendly version of the Shamrock Shake, known affectionately as the “Shamrock Fake”. It comes pretty close! I alternated creating and testing this with drinking the real Shamrock Shake for comparison. I got sick later, so it’s further proof that the original isn’t made for FODMAPPERS.

Shamrock Fake
makes 1 generous serving

1 frozen banana
2 tsp. vanilla extract
1/2 tbsp. pure maple syrup
1 can of full fat coconut milk (14.5oz), with coconut cream and liquid separated
OR 8 oz boxed coconut milk and 1 can coconut cream
Leaves from 1 mint sprig
1 handful of spinach

if using canned coconut milk:open coconut milk can and separate the liquids from solid. I used a spoon to scoop out the solid cream. Put solid cream in a container and chill in the fridge. If using boxed coconut milk, put can of coconut cream in fridge for 1 hour.
2. Add banana, vanilla, maple syrup, liquid coconut milk, mint, and spinach to blender.
3. Blend, on high for 2 minutes, then set blender to “liquefy” and blend for an additional 30 seconds. This really helps blend in the mint and spinach.
4. Using a hand mixer, stand mixer, or a whisk, whip remaining coconut milk solids until soft peaks form.
3. Put mint shake into glass, top with whipped coconut milk, and enjoy!

Notes: You may need additional liquid to facilitate blending. Coconut water works well, just add small amounts at a time until it reaches the desired consistency. You can also use any liquid, dairy or non dairy. I prefer coconut milk over almond milk because it’s creamier, especially from the can.
Coconut milk from the can is much fattier and will increase fat and calorie content. If this is a concern for you, use boxed coconut milk for the liquid and use canned coconut cream for the whipped cream.

Enjoy the first sign of spring with your own Shamrock Fake! This would also make a great treat on St. Patrick’s Day.