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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

Warning! Don’t Buy Fast Until You Read This Australia Women Report – Business



Losing weight is a sensitive and delicate issue for women. This topic is so dear to women and can lead to mixed feelings. The majority of women struggle with trying to shed unwanted fat. Stubborn belly fat is a thorn in the side of most women. When menopause hits and hormonal imbalance sets in, losing weight and fat becomes a nightmare. There are many solutions such as diets, surgeries, exercise programs, all in the name of losing weight. However, most of these recommended methods are temporary and the results are mostly temporary. Some methods are also life-threatening and can have adverse effects on users.

Once people stop following these methods the weight comes back and this is frustrating for someone trying to lose weight. An insatiable appetite for food and cravings for unhealthy foods and snacks are some of the reasons behind stubborn weight. Leanbean weight loss supplements have the answer to all the weight problems faced by adult women of all ages.

About Lean Bean

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lean bean ingredients

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  • Choline: Choline is a nutrient synthesized in the liver but not produced by the body. The ingredient is found in fish, dairy, eggs, vegetables, whole grains, and fruits. Choline helps the body transport and remove fats from the body, improves fat metabolism and increases fat burning.
  • Garcinia Cambogia Extract: Garcinia Cambogia originally comes from Indonesia. This ingredient supports metabolism by suppressing appetite, controlling glucose levels, increasing serotonin production, lowering visceral fat and lipid levels, and helping to reduce depression and anxiety.
  • Green coffee bean extract: Green coffee beans are common in Asia, Arabia, Asia and most coffee-growing regions. This ingredient contains chlorogenic acid which helps in weight loss. The high antioxidants in the ingredient help speed up the fat burning process. Green coffee is a stimulant, lowers high blood pressure and promotes weight loss.
  • Turmeric: Turmeric is a superfood traditionally used as a spice and for medicinal properties. The thermogenic properties of turmeric help users lose weight quickly due to appetite suppression. The curcumin in turmeric has anti-cancer properties, reduces leptin levels, and decreases waist size.
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  • BioPerine: BioPerine is a byproduct of black pepper. Bioperine is a fat burning booster, helps absorb other lean bean nutrients, especially turmeric, aids in fat loss and provides the body with an alkaline status.
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How to use Leanbean

  • The supplement is intended for adult women only.
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Women should take 2 Leanbean capsules 3 times a day 30 minutes before meals. This should be taken with plenty of water for absorption.

Leanbean Benefits

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Side Effects of Lean Bean

There are no known side effects of Leanbean supplements.

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Frequently Asked Questions – FAQs

Q: Are there stimulants in Leanbean?

A: Yes. The product contains negligible amounts of caffeine that does not affect the user.

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On a. Leanbean has been clinically researched, tested and approved by the regulatory authorities in the USA. The product is safe to use for women who want to lose weight and enjoy other benefits of the product.

Q: How long does shipping take?

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Q: Has Leanbean passed the drug test?

A: The dietary supplement is free of any banned or illegal ingredients. All ingredients are organic and locally grown.

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  • Contains no additives, sugar, stimulants or allergens.
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The post Leanbean Reviews [2022]: Warning! Don’t rush to buy until you’ve read this Australian Women’s Review, first appeared on 360PRWire.

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Recipes with Whole Wheat Pasta

Pineapple Macadamia Scones Recipe (Dairy-Free & Vegan-Friendly)



This Vegan Pineapple Macadamia Scones recipe was shared with us fifteen years ago by the creator of TeaGuide, a tea-centric blog maintained for nearly a decade. Since that old post didn’t have any photos, I decided to hit a pile and snap some pics. The scones turned out delicious – slightly sweet, a touch tropical, flaky and a little fluffy, and perfect with a cup of tea. They are like a taste of the tropics that you can enjoy all year round.

Pineapple Macadamia Scones bring tropical flavor to tea time

I used coconut oil and coconut milk drink (for brushing) to keep the tropical theme of this recipe. And because cold coconut oil creates a nice flaky texture. If you are not a coconut fan, use the other options! Regular oil adds more fluff and a little less flakiness. Cold butter spread or sticks will enrich the flavor and add a little extra flakiness. Alternatively, an abbreviation such as Spectrum can be used. It will also make pretty flaky vegan pineapple macadamia scones.

As mentioned in the recipe, I used white whole wheat flour, which is a whole grain flour. That’s why the pineapple macadamia scones look savory in the photo. Choosing all-purpose flour will make them a little fluffy and look lighter.

Vegan Pineapple Macadamia Scones Recipe - dairy-free, egg-free, soy-free, and optionally nut-free.  Shown with Whole Wheat Flour, can be made with All Purpose.

Special Diet Advice: Pineapple Macadamia Scones

By ingredients, this recipe is dairy-free/non-dairy, egg-free, peanut-free, vegan, plant-based, and vegetarian. Optional soy-free.

For nut free Pineapple scones, just leave out the macadamia nuts!

Pineapple Macadamia Scones


Recipe type: breakfast

Kitchen: British

  • 3 tablespoons chopped macadamia nuts
  • 1 tablespoon + ⅓ cup sugar or other granulated sweetener, divided
  • ½ teaspoon ground cinnamon
  • 3 cups all-purpose or whole wheat white flour (as shown in the photos)
  • 2½ teaspoons baking powder
  • ½ teaspoon salt
  • ¾ cup of your favorite baking oil, coconut oil, or non-dairy butter spread
  • 8 ounce can of crushed pineapple packed in juice
  • Simple non-dairy milk drink to spread
  1. Preheat your oven to 425°F and line a baking sheet with parchment paper.
  2. In a small bowl, stir together the nuts, 1 tablespoon sugar, and cinnamon.
  3. In a large bowl, whisk together the flour, remaining ⅓ cup sugar, baking powder, and salt. Add the oil or butter spread and beat until the mixture resembles coarse crumbs.
  4. Make a well in the center of the mixture, pour in the pineapple and its juice and mix until just moistened (the batter will be a little sticky).
  5. Place the mixture on a lightly floured board and knead with floured hands about 10 times to bring the dough together (do not over-knead).
  6. Divide the dough into two parts. Shape each piece into a disc, place on your prepared baking sheet and press down to about ¾ inch to 1 inch thick.
  7. Brush the top of each slice with the milky drink and sprinkle with the nut mixture. Lightly press the nut mixture into the peaks. Cut each slice into 6 wedges. You can leave the slices as they are or slightly pull the wedges apart.
  8. Bake the scones for 15 minutes or until golden brown. Serve warm.

Serving size: 1 scone Calories: 285 Fat: 15.5g Carbohydrates: 33.5g Sugar: 8.8g Sodium: 99mg Fiber: 1.2g Protein: 3.5g


More vegan scone recipes

Wild Blueberry Scones (Panera Copycat!)

Vegetable Scones for the Stovetop (Bannocks)

Plant-Based Stovetop Scones Recipe - healthy, dairy-free bannocks or scones for breakfast or tea time.  Vegan (no honey sprinkle) with banana and nut free options

Healthy Apple Cinnamon Scones

Vegan Whole Wheat Apple Cinnamon Scones recipe

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Recipes with Whole Wheat Pasta

Quinoa vs. Farro vs. Wheat Berries: What’s the Difference?



We include products that we believe will be useful to our readers. If you make a purchase through links on this site, we may receive a small commission. Here is our process.

In the early 20th century, most people only cooked pasta or rice when it came to grains. More recently, many whole grains like quinoa, farro, and wheatberries have entered the foodie’s consciousness. They’re nutrient-dense staples ready to toss in your salads, soups, and cereal bowls, but what’s the difference between them?

Let’s dig into a big bowl of each to learn more.

While most refer to quinoa (pronounced “keen-wah”) as a grain, it’s actually a seed that’s likely been around for thousands of years. Quinoa seeds come from a flowering plant (a relative of spinach!) that, after being harvested, goes through a manufacturing process to remove the bitter outer coating. The result is the quinoa that is packaged and sold in stores.

Fast facts on quinoa

  • Quinoa comes in a variety of colors, including the more common yellow and tan, as well as orange, red, pink, purple, black, and some varieties packaged in multiple colors.
  • It contains all the necessary amino acids that our body cannot produce itself. Quinoa also contains calcium, lysine, vitamin B and iron. In addition, it is gluten-free.
  • Quinoa’s flavor is nutty but not particularly overpowering, allowing it to blend into many dishes. Try adding it to some brown rice and oatmeal for a mix of textures and flavors.

Farro is a grain (one that is not gluten-free) that has been used for thousands of years. It is a type of hulled grain that comes in three varieties: einkorn (farro piccolo), spelt (farro grande), and emmer (farro medio). The husk, or tough outer layer, of the grain is removed as the grain is processed, creating farro.

Fast facts on Farro

  • Similar in shape to rice, farro is elongated and either semi-pearlized or pearled. Semi-pearled farro has partially removed the bran but still contains some fiber, while pearled farro takes less cooking time and has less bran.
  • It has the same tender texture as rice, but has a more subdued flavor compared to the stronger flavor of quinoa.
  • All types of farro are fairly nutritious, containing varying amounts of calcium, magnesium, fiber, and iron.
  • It’s a great substitute for arborio rice (Italian short grain rice) in risotto, which can be added as a topping to salads or simply as an accompaniment to fried chicken or fish.

A wheat berry is a wheat kernel — a whole grain form of wheat — meaning it is the original source of all wheat products (including flour) before any processing or manufacturing takes place.

Fast facts on wheatberries

  • Wheatberries are almost identical to farro with a tan, reddish-brown color.
  • Wheatberries take longer to cook than farro and have a tougher texture.
  • During the manufacturing process, the wheat kernel remains completely intact, leaving a nutrient-packed kernel that contains fiber, iron, and protein.
  • Wheatberries can easily team up with other ingredients like Brussels sprouts and butternut squash and can be the star of a tossed salad.

Check the bulk aisle at the grocery store where you can stock up on all three grains, or look at organic grocery stores where you can find brand names like Bob’s Red Mill and Ancient Harvest.

Garlic Mushroom Quinoa

Spice up your quinoa side dish with a ton of minced garlic, cremini mushrooms, thyme, and Parmesan cheese.

Get the Garlic Mushroom Quinoa recipe.

Mediterranean Quinoa Salad

Quinoa is the star of this Mediterranean-inspired salad, which is studded with black olives, roasted peppers, corn, cilantro, and feta cheese.

Grab the Mediterranean Quinoa Salad recipe.

Cheesy Quinoa Cakes with Roasted Garlic and Lemon Aioli

While zucchini and other veggies make great fritters, try this version where quinoa is the main ingredient. Cooked quinoa, fontina, scallions, and a bit of flour are mashed into patties that are fried in olive oil, then slathered with garlic and lemon aioli.

Try this cheesy quinoa cake with a Roasted Garlic Lemon Aioli recipe.

Mushroom spelled risotto

Farro has a nice nutty flavor and a subtle bite that transforms this risotto into a hearty and rustic dish. Parmesan cheese and butter add a creamy texture, while the acidity of the white wine and umami from the wild mushrooms and thyme deliver a delicious and balanced taste.

Add this mushroom farro risotto recipe to your meal plan.

Mediterranean Kale, Cannellini and Farro Stew

Warm up on cold days with this winter-ready soup that includes everything from carrots to farro to yellow onions and feta cheese.

Get the Mediterranean Kale, Cannellini, and Farro Stew recipe.

Farro cranberry and goat cheese salad

Farro is a great grain to substitute in salads, especially if you’re craving something other than vegetables. This version is easy to make: just cook the farro, add the dried cranberries, crumbled goat cheese, some spices and the dressing.

Get ready for this Farro Cranberry Goat Cheese Salad recipe.

Farro risotto with pumpkin and kale

The addition of farro makes this a more nutritious take on risotto — one that’s still ultra-creamy thanks to roasted and then pureed butternut squash.

Grab this Farro Risotto with Pumpkin and Kale Recipe.

3 Cheese Wheat Berry Spinach Pie

This is basically a crustless cheese pie filled with spinach, wheat berries, garlic, ricotta cheese, mozzarella, pecorino romano, eggs and nutmeg. Yes, please.

Get the recipe for Three Cheese Wheat Berry Spinach Pie.

Autumn wheat berry salad

Wheatberries are enhanced with roasted butternut squash, cranberries, slivers of almonds and orange zest, making this a super easy dish to prep for lunchtime meals.

Work with this fall wheatberry salad recipe.

Wheat Berry Cinnamon Porridge

Substitute wheatberries for oatmeal for this sweet and filling staple. Instead, just cook the wheatberries normally, then soak them in warm milk infused with cinnamon and vanilla.

Try this Wheat Berry Cinnamon Porridge recipe.

Sure, you could just grab that next packet of pasta for dinner, but maybe you’re missing some delicious variety in your soups, salads, and grain bowls. Next time you’re at your local market, look through the grain aisles to see if you can find wheatberries, farro, or quinoa.

Now that you know the differences, you can become a grain bowl wizard (with a good fiber intake to boot!).

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