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Recipes with Whole Wheat Pasta

My boyfriend is on the low-FODMAP diet – and it’s ruining my life



Honey and golden syrup were outside, but maple syrup was in. Custard should be avoided while butter was fine. Cow milk was a no, so we became obsessed with oat milk instead.

Eggplants, strawberries, zucchini, melon, pineapple, ginger, potatoes and parsnips could be eaten all day, while asparagus, baked beans, butter beans, mangoes, plums, corn, peas and cauliflower were not on the menu. Meat, eggs, and fish are mostly good to eat, so steak and fries and seafood are still options for dinner.

FODMAPs seem to be present in the most clueless ingredients, especially convenience foods. The best way to avoid them, in my opinion, was to cook from scratch more often. For me, spicy cooking has always been about allium: onions, spring onions, leeks and garlic. These are firmly on the red list of the low-FODMAP diet.

At least the white onions of leeks and green onions. Apparently, it’s okay to eat up to a 3/4 cup serving of the leaves and dark green tops, which are low in FODMAP, according to tests by Monash University in Melbourne, the scientific research agency for low-FODMAP foods (I told you it was confusing).

We browsed the internet (to identify dubious sources of information from sound advice) and asked the family doctor for advice to find out what we can and cannot include in our dishes à deux (we recommend that you consult a doctor

professional to walk you through the low FODMAP diet and make sure you’ve ruled out other digestive ailments like Celiac Disease, but we also scoured cookbooks to let us know).

A first taste of the low-FODMAP diet

The first step of the diet, explains Lucy Whigham in The Low Fodmap Recipe book: Relieve Symptoms of IBS, Crohn’s Disease & Other Gut Disorders in 4-6 Weeks (£ 16.99, Octopus), involves eliminating all foods rich in FODMAPs are. in favor of those who are low. This is the elimination phase.

The second phase is the “re-challenge phase,” in which foods with higher FODMAP levels are slowly reintroduced to find out which of them are causing symptoms.

The third and last phase is the “maintenance phase”, in which an attempt is made to build up a low or modified FODMAP diet that is tailored to one’s own individual intestine.

I dutifully ordered a basket of low-FODMAP goodies from online supermarkets like Fodmarket ( We strolled through the grocery store and bought low-FODMAP snacks like Amaizin corn chips and Mrs Crimbles coconut macaroons. It seemed like an expensive way of life and required daunting planning at first.

Anila’s Goan Green Curry Sauce, for example, is delicious, but at £ 5.15 for 300g, this and many foods marketed as FODMAP-friendly aren’t quite as budget-friendly. Some ingredients are low in FODMAP depending on the amount (for example, canned lentils are only recommended up to a portion of 46 g).

At times we were both hungry and grumpy in our attempts to cut Jon’s diet so severely. It took away the ease of just grabbing and walking or reaching for the food that was at hand; he often rummaged through the cupboards looking for something to eat and was already feeling light-headed.

Success – finally

Fortunately, after a few weeks, the elimination seemed to work and his symptoms were significantly alleviated. Whigham’s cookbook included zucchini donuts with poached eggs, quinoa porridge with raspberries and strawberries, and prawns with lemongrass, ginger, and lime chilli dressing.

Little by little, we’ve got used to a new way of eating: swapping standard vegetable stock cubes for concentrated liquid stock from Bay’s Kitchen (£ 3.95,, making parsnip, potato and carrot soups, and chicken with soy sauce glaze with sesame seeds, prepare more homemade peanut butter baba ghanoush from Emma Hatcher’s book, sip plant-and-plant milk smoothies and cook a lot of rice (even swap whole wheat noodles for rice noodles and simmering plant-milk rice puddings).

Avoiding onions and garlic was a constant challenge and we realized how much we relied on it. Along the way, we learned to be more creative with herbs and spices, and use generous handfuls of fresh cilantro, mint, and basil to liven things up. We started looking forward to what Jon could eat instead of what he couldn’t, and eagerly await the release of nutritionist Priya Tew’s new book, The Complete Low FODMAP Diet Plan: Relieve Symptoms of IBS With One Meal First Approach in August (pre-order, £ 12.99, Octopus Books).

Fortunately, there are a few cheats to bypass the no-garlic rule. He can get away with olive oil with garlic. You can also buy powder substitutes like the Free Fod Low FODMAP garlic substitute (£ 6.99 for 72g, FreeFod). His chest pain and discomfort are now significantly less and he can get through the day with improved energy and mood.

Now he begins the re-challenge phase, trying foods one by one to see what effect they have and to find out which foods with high FODMAP content to continue to avoid. The hope is that at some point he will be able to eat more freely again while avoiding his main triggering foods.

“Everyone is different,” says Emma Hatcher. “People with irritable bowel syndrome have a very sensitive bowel and can be in a lot of pain. Many can tolerate some FODMAPs while others find that all FODMAPs can be symptom triggers. It is important to work with a nutritionist or dietitian to find out what exactly your specific triggers are. ”

Even if – horror of horror – onion and garlic are not on the menu indefinitely, it has paved the way for more creative cooking, opened our eyes to new ingredients, and helped us discover new hacks for healthy eating.

Emma Hatcher’s new e-book Spring: Easy, Seasonal Recipes for the Low-FODMAP Diet and Beyond (£ 5.99) with recipes verified by Registered Nutritionist Kaitlin Kolucci is now available

Tips for getting started on the low-FODMAP diet

From nutritionist Laura Tilt, who specializes in IBS and the low-FODMAP diet and hosts The Gut Loving Podcast

Get help from a nutritionist
“The diet is complex and involves elimination of food, so it should always be followed safely with the help of a nutritionist. Ask your doctor for a referral. ”

Prepare yourself
“Before you start dieting, give yourself a few days to deal with it. Check out the grocery lists, do a grocery store, prepare some meals, and fill your kitchen cabinets with FODMAP-friendly ingredients like garlic oil, porridge, rice, and coconut milk. ”

What you remove, you replace
“If you remove foods high in FODMAP without replacing them with alternatives, your diet becomes overly restricted and essential nutrients are missing. Try to replace any food you remove with an appropriate low-FODMAP alternative – swap regular milk for lactose-free milk, apples for oranges, regular pasta for a gluten-free alternative. If you are not sure, speak to your nutritionist. ”

Make use of helpful resources
“From recipes to apps, there are great resources to support the low FODMAP diet – Emma Hatcher’s recipes are a great example, and the Monash app and website (the creators of the diet) are very helpful too. Try looking for resources created or endorsed by FODMAP-trained nutritionists to ensure you get accurate advice. ”

Myths about a low-FODMAP diet, broken

From nutritionist Laura Tilt

It’s a diet for life
Many people assume that the low-FODMAP diet is something to follow forever, but it’s not a permanent solution; the elimination phase only lasts two to six weeks. This is followed by a reintroduction phase to find out which foods trigger symptoms and which are tolerable. In the final stage (personalization), you return to a normal diet and avoid only the problematic foods high in FODMAP.

Gluten is a FODMAP
FODMAPs are a group of short-chain carbohydrates that can cause intestinal symptoms in people with IBS. FODMAPs are naturally found in a wide variety of foods (including the cereal grains wheat, rye, and barley) that also contain the protein gluten. It is therefore easy to assume that gluten is a problem.

However, all the research we have shows that people with IBS who experience fewer symptoms on a gluten-free diet feel better because they are reducing the FODMAPs in their diet, not the gluten.

FODMAPs are unhealthy / bad for gut health
There’s nothing unhealthy about FODMAPs – in fact, they provide nutrients to the beneficial microbes in the gut, so we’d like some of them in our diet. What differs between people is the potential of these sugars to cause digestive symptoms. In people with irritable bowel syndrome, the movement of these carbohydrates through the intestines can trigger symptoms such as diarrhea, constipation, gas, gas, and abdominal pain, so the low-FODMAP diet is helpful as a short-term intervention. Well-tolerated foods can be reintroduced into the diet to support a healthy microbiome.

The FODMAP diet is for anyone with IBS
While the FODMAP diet provides symptom relief in a large percentage of people with IBS, it is not a panacea or the only piece of the puzzle when it comes to symptom control. Other therapies can be just as effective and do not involve dietary restrictions. It is also important to know that the diet is not suitable for people with a history of eating disorders, who are underweight, or who are already following dietary restrictions.

Recipes with Whole Wheat Pasta

This summer salad is perfect for a work packed lunch



HHow do you cook corn on the cob?

There seem to be as many methods as there are cooks. Steam, cook, microwave? Do you grill, and if so, in the bowls or outside? (Or get in the mood and pull back the shells, add butter or an ice cube, wrap it up, and move on?)

You may prefer your corn raw, especially when it’s as fresh as possible.

I like to shake things up, and I’ve cooked (or not cooked) corn in all of the above ways, and lots more. But my go-to method is to microwave the corn in the (soaked) husk, which steams it slightly and the husk and silk slide off easily. It takes barely a second to remove these husks and cook the corn in a red-hot, dry pan, rolling it every few minutes. Some of the kernels will turn brown and charred, while the rest will turn a bright yellow, adding a touch of nuttiness and even a hint of smoke. You can butter them and serve them just like that, or you can cut the kernels off and really use them anywhere you want.

These kernels are at home on cereal bowls, tacos, and pasta dishes, but their highest and best use could only be in a salad.

Every year I audition several options for the location of my lamb’s lettuce recipe of the summer. A few years ago it was a Maggie Battista number that intelligently used shredded tortilla chips for texture. Last year it was Gaby Dalkin’s colorful combination of raw corn, watermelon radishes and snow peas.

This time the winner is from Molly Baz’s Cook This Book, and it depends on a base of cereal and quick pickled onions in a zesty dressing. Other elements: Queso fresco, chopped almonds, a generous amount of mint – and those corn kernels charred in the pan. The salad has several of my favorite summer qualities: it can be eaten at room temperature or cold, right after preparation or after a few days in the refrigerator. It’s quick and it’s adaptable.

Perhaps best of all, it is another way to enjoy this cute, golden star of the season.

Farro and charred lamb’s lettuce

This prep salad makes for fabulous summer lunches

(Laura Chase de Formigny / Washington Post)

total time: 40 minutes

Makes: 4 servings

This summer salad combines fried fresh corn with farro and pickled onions. Feel free to use any other grain instead of Farro; brown rice and barley would be an easy substitute. To get the most of your time, let the farro cook before you start preparing the other ingredients.

Go on: The farro and corn can be cooked (separately) and refrigerated for up to 1 week before combining with the dressing and other ingredients.

warehouse: The salad can be refrigerated in an airtight container for up to 5 days.


225g Farro (can replace barley, wheat berries, brown rice or your favorite whole grain)

80ml sherry vinegar or red wine vinegar, plus more to taste

80ml cup of extra virgin olive oil

1 tbsp honey or agave nectar

½ teaspoon of fine sea salt or table salt, plus more to taste

½ small red onion, thinly sliced

4 large ears of fresh corn, peeled

115g Queso Fresco or Feta, drained and crumbled

70g roasted almonds, chopped

15g lightly wrapped fresh mint or basil leaves, torn into small pieces

Freshly ground black pepper


1. Bring a medium saucepan of salted water to a boil. Add the farro and cook until it is through and al dente but not mushy, 20 to 35 minutes.

2. In the meantime, pickle the onion: mix the vinegar, oil, honey and salt in a large bowl. Add the onion and toss to combine, lightly squeeze to dip if necessary.

3. As soon as the Farro is al dente, drain into a fine-mesh sieve and rinse with cold water to cool. Put the drained farro with the pickled onions in the bowl and mix.

4. To char the corn, heat a large, dry cast iron pan over medium heat for a few minutes. Add the corn and cook every few minutes until charred in spots and light yellow, 11 to 13 minutes. Transfer the corn to a cutting board to cool. Cut the corn crosswise in half with an ear of wheat at a time, then place each half on the board with the cut side down and cut the kernels off the cob with a sharp knife. Repeat with the remaining corn.

5. To make the salad add the queso fresco, almonds, mint and charred corn and mix. Season with plenty of black pepper, season to taste and add more salt or vinegar if necessary. Serve at room temperature or cover and refrigerate to cool and eat cold.

Nutritional value per serving | Calories: 691; Total fat: 37g; saturated fat: 7g; Cholesterol: 20 mg; Sodium: 525 mg; Carbohydrates: 74g; Dietary fiber: 8g; Sugar: 13g; Protein: 19g.

Recipe based on “Cook This Book” by Molly Baz (Clarkson Potter, 2021).

© The Washington Post

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Recipes with Whole Wheat Pasta

Hailey Bieber Tells 36 Million Fans She “Has Never Felt Better” After Ditching Meat



Hailey Bieber is actively removing animal products from her diet, the model told her 36 million fans in a recent Instagram story. “In the last two and a half months I have completely eliminated meat (except fish) from my daily food and stuck to vegetarian / vegan dishes,” Bieber posted next to a photo of a gluten-free (and probably vegan) lemon poppy seed cake and latte.

The model, who is married to pop star Justin Bieber, said she noticed significant health benefits after removing some animal products from her diet. “I’ve never felt better,” said Bieber. “[I] feel so clear and energetic. Only for sharing for anyone thinking about leaving out meat. “

Hailey Bieber’s vegan trip

The 24-year-old model first became interested in plant-based foods after trying burgers, tater tots, and milkshakes from the Los Angeles area’s vegan mainstay Monty’s Good Burger – a favorite among vegan celebs like Joaquin Phoenix and Rooney Mara. After trying the bounty at Monty’s Good Burger, Bieber headed over to her Instagram Stories to rave about the experience. “So I’m neither a vegan nor a vegetarian. I’m half Brazilian, so trust me, I love a good pichana (a piece of beef), “wrote Bieber in 2019.” But I’ll say in the last week or so I’ve tried some of the most incredible vegan foods I’ve ever tried have. I’ve ever had and I want to keep researching plant-based. Send me all your suggestions. ”

In July 2020, Bieber’s interest in the plant-based lifestyle took a turn, thanks in part to the Netflix documentary The Game Changers, a film sponsored by Jackie Chan, Arnold Schwarzenegger, James Cameron, and many others that highlights top athletes who thrive on a plant. based diet and the performance benefits of not using animal products.


Before she saw the hit film, Bieber reached out to her then 28 million Instagram followers for advice on how to be vegan. “I’m trying to switch to a mostly plant-based diet to watch The Game Changers,” Bieber wrote on an Instagram story. “When you have suggestions for other things to see [and] read, send it to me. “

It looks like crowdsourcing vegan advice helped get Bieber where she is today, and with the new documentary Seaspiracy exposing the horrors of the global fishing industry, Bieber may be inspired to try all animal products, including fish to leave out for good.

Celebrities on the verge of vegan

Bieber is among a group of celebrities who have actively reduced their consumption of animal products and are so close to being entirely herbal. Katy Perry and her husband Orlando Bloom are both almost there. “I’m 95 percent ready to be 100 percent vegan,” Perry – an Impossible Burger superfan – told her 109 million Twitter followers in January, adding that her dog, Nugget, has also been on a plant-based diet for the past four months .


For his part, Bloom revealed that he eats meat because he has a thing for cows. “I’m 90 percent plant-based, so maybe I only eat a really good piece of red meat once a month,” Bloom said during an interview with the Sunday Times in March. “Sometimes I look at a cow and think: ‘This is the most beautiful thing there is.'”

And the Kardashian / Jenner clan is also part of the almost vegan club. Kim Kardashian West has been experimenting with plant-based diets since 2019, and this year the 40-year-old reality star and business mogul committed to giving up animal products entirely. In doing so, she also convinced her sisters to eat a plant-based diet. In May, Kourtney Kardashian announced in a post on her blog Poosh Your Wellness, along with a vegan food diary, that she was “95 percent vegan”. Kourtney Kardashian is currently dating Blink-182 drummer and longtime vegan. Travis Barker. If all goes well, Barker could bring Kourtney Kardashian 100 percent.

Love the vegetable lifestyle as much as we do?
Get the best vegan recipes, To travel, Celebrity interviews, Product selection, and so much more in every issue of VegNews magazine. Find out why VegNews is the worldwide one # 1 plant magazine by subscribing today!

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Recipes with Whole Wheat Pasta

Hometown Focus Recipes | Hometown Focus



In line with our Health Edition this week, I was looking for recipes that offer the possibility of a healthier choice. The recipes are also designed to be made for just two people, although simple math should guide the chef on how to make a recipe for more. These are all from the cookbook Diabetes & heart-healthy meals for two

As I’ve lamented in the past, I’ve always enjoyed cooking for a crowd, but these opportunities are rare. It would be okay to prep just two, but I always like leftovers, so I would most likely at least double these recipes to have something left over for a lunch or second dinner the next day.


These are also lighter eating options as we continue with our hot weather and no rain. Not to mention, they’re good for you!

Chopped salad with Italian dressing


• 2 TBSP. Apple juice concentrate
• 2 TEA SPOONS. Apple Cider Vinegar
• 1 teaspoon. fresh lemon juice
• 1 teaspoon. Olive oil (extra virgin preferred)
• 1/4 tsp. dried oregano, crumbled
• 1/4 tsp. Salt-
• 1/8 tsp. Garlic powder
• 1/8 tsp. paprika
• 1/8 tsp. dry mustard
• 1/8 tsp. pepper


• 2c. green leafy lettuce, torn into bite-sized pieces
• 1/4 c. chopped broccoli florets
• 1/4 c. chopped cauliflower florets
• 2 TBSP. chopped carrot
• 2 TBSP. chopped radishes
• 2 TBSP. chopped cucumber
• 2 medium-sized cherry tomatoes, halved

Mix the dressing ingredients in a small bowl. Put the salad in flat salad bowls. Spread the remaining ingredients on the salad. Pour the dressing over it

Salad. (Yield: For 2 people; 1/2 cup of lettuce and 2 tablespoons of dressing per serving)

Salad with cucumber and blue cheese

• 1/2 large cucumber, peeled and diced
• 2 TBSP. finely chopped red onion
• 2 TBSP. chopped fresh parsley
• 1 TBSP. Apple Cider Vinegar
• 2 TEA SPOONS. sugar
• 2 TBSP. crumbled low fat blue cheese
• 1 medium tomato, cut into four slices

In a small bowl, stir together the cucumber, onion, parsley, vinegar and sugar. Stir in blue cheese. Let stand for 5 minutes to allow the flavors to mix. Place 2 tomato slices on each plate. Pour the cucumber mixture over it. (Yield: 2 servings; 1/2 cup per serving)

Ginger tuna patties

• 2 large egg whites
• 2 TBSP. thinly sliced ​​spring onions
• 2 TEA SPOONS. finely chopped peeled ginger root
• 1 teaspoon. Soy sauce (lowest sodium)
• 1/2 tsp. toasted sesame oil
• Cayenne pepper
• 9 ounces. low-sodium light tuna in
Water, drained and cut into small up
medium pieces
• 1 teaspoon rapeseed or corn oil

In a medium bowl, whisk together egg whites, spring onions, ginger root, soy sauce, sesame oil, and cayenne pepper. Add the tuna and stir gently.

In a large non-stick pan, heat the oil over medium heat while swirling to coat the bottom. Divide the tuna mixture in half, making sure each has an equal amount of liquid so that the egg whites hold each patty together. Put one of the halves in a 1/2 cup measuring cup. Turn over on the pan and flatten the mound slightly. Repeat with the remaining mixture. Cook for 4 minutes on one side. Flip gently and cook for 3 to 4 minutes, or until firm. (Yield: 2 servings; 1 patty per serving)

Grilled Tuscan Chicken

• 2 TBSP. fresh lemon juice
• 1 TBSP. white balsamic vinegar or white

Wine vinegar
• 1 medium clove of garlic, chopped
• 1/4 tsp. dried oregano, crumbled
• 1/4 tsp. dried sage
• 1/8 tsp. Pepper (coarsely ground)
• 2 boneless and skinless chicken breasts
Halves (about 4 ounces each), all visible
Discarded fat, chopped to 1/2 inch
• Cooking spray

In a medium-sized non-metallic bowl, stir together the lemon juice, vinegar, garlic, oregano, sage, and pepper. Add the chicken and turn it over to the coat. Cover and chill for 30 minutes, turning once. Transfer the chicken to a plate and discard the marinade.

In the meantime, spray the grill grate lightly with cooking spray. Preheat the grill on medium level. Grill the chicken for 4 to 5 minutes on each side or until it is no longer pink in the center. (Yield: Makes 2 servings; 3 ounces of chicken per serving)

Cajun chicken pasta

• 1-1 / 2 ounce. uncooked wholemeal penne
• 1 teaspoon rapeseed or corn oil
• 8 ounces. Boneless chicken breast, skinless,
all visible fat discarded, but bite-sized
• 1/2 small onion, diced
• 1/2 small red pepper, chopped
• 1/2 small green bell pepper, chopped
• 2 ounces. Baby portobello mushrooms, sliced
• 2 medium-sized garlic cloves, chopped
• 2 TBSP. fat-free sour cream
• 2 TBSP. light tub cream cheese
• 2 TBSP. non-fat milk
• 1/2 tsp. salt-free, extra spicy
• 2 TBSP. grated or grated reduced fat
Parmesan cheese

Prepare the pasta according to the package instructions, omitting the salt and oil. Drain well in a colander.

In the meantime, in a medium-sized non-stick pan, heat the oil over medium heat and swirl to coat the bottom. Cook the chicken for 4 to 5 minutes, or until it is golden brown on the outside and no longer pink on the inside, stirring frequently. Transfer to a plate and set aside.

Mix the onion, bell pepper, mushrooms and garlic in the same pan. Simmer over medium heat for about 3 minutes or until tender, stirring frequently. Stir in chicken and pasta.

Whisk the remaining ingredients except for the parmesan. Pour into the pan and stir to heat it. Sprinkle with parmesan cheese. (Yield: Makes 2 servings; 1-1 / 2 cups per serving)

French toast with orange and strawberry sauce

• 1c. Egg substitute
• 1/2 tsp. Vanilla extract
• 4 slices of light wholemeal bread
• 1 teaspoon rapeseed or corn oil
• 1/4 tsp. grated orange peel
• 1/3 c. fresh orange juice
• 1 TBSP. sugar
• 1/2 tsp. Cornstarch
• 1c. whole medium-sized strawberries,
• 1 (6 oz.) Container of non-fat vanilla yogurt

Whisk egg substitute and vanilla in a shallow bowl. Dip each slice of bread in the mixture and brush on both sides. Allow excess material to drain off. Set aside on a plate.

In a large non-stick pan, heat the oil over medium heat while swirling to coat the bottom. Bake the bread for 4 minutes on each side or until golden brown.

In the meantime, mix the orange peel, orange juice, sugar and cornstarch in a small saucepan and stir until the cornstarch has dissolved. Bring to a boil over medium heat. Cook for 1 minute, stirring frequently. Take off the heat. Allow to cool slightly.

Just before serving, stir the strawberries into the orange sauce until coated. Spoon over the bread. Top up with the yogurt. (Yield: For 2 people; 2 slices of toast, 1/2 cup plus 2 tablespoons of sauce and 1/4 cup of yogurt per serving)

Do you have recipes to share? We’d love to hear from you. Email your recipes to Please enter your name, place of residence and a telephone number. For those who do not have internet access, you can get your prescriptions at Hometown Focus, 401 6th Ave. Send N., Suite 1111, Virginia, MN, 55792.

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