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 (fodmarket.co.uk). 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, fodmarket.co.uk), 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. ”
“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.
Guiding the way to thrive
Jan Juc naturopath Rebecca Winkler has always found joy in the practice of cooking nourishing meals for others.
That pastime spilled over into developing recipes and it was during lockdown that her culinary passion led her to become a qualified plant-based chef and a raw dessert chef.
Now the mum-of-two has expertly thrown all of her skills into the mix to achieve a long-held goal of producing a book.
Released as an eBook, with a print version to hopefully follow, 14 Day Whole Food Feast is a comprehensive two-week meal plan designed to nourish the body and delight the tastebuds.
Within its pages are recipes for whole food snacks, lunch and dinner meals, lunchbox ideas, and time-saving tips.
14 Day Whole Food Feast by Rebecca Winkler is available now as an eBook.
“My motivation was both personal and professional,” Rebecca says.
“On a professional note, I found so many patients were having difficulty finding family-friendly, whole food recipes to help them navigate various dietary needs.
“The recipes are easy to follow, a shopping list is provided and time frames are taken into account so slower cooked meals or more time-consuming recipes are saved for weekends.”
Rebecca says the eBook can function purely as a recipe resource or be followed meticulously for a 14-day reset.
“Food prep guidance is given at the start of each week in order to get ahead and be organized as possible.
The eBook includes lunch, dinner and snack ideas, as well as shopping lists and naturopathic advice.
“Dinners are often incorporated into leftovers for lunch the next day and naturopathic guidance is provided around ways to maximize your time by incorporating regular exercise and practicing self-care.”
The idea for the book began to brew in 2019 during a solo trip Rebecca took with colleagues which gave her the space to establish a clear vision for the content she wanted to share.
“I began developing and refining recipe, enlisting a beautiful photographer and graphics team to allow my dream to be realised.
“The long-term plan is to release a number of other eBooks and, eventually, print a hard copy, real-life book to be loved and to splash your chocolate and bolognaise sauce on. The kind of recipe book that you find yourself grabbing time and time again.”
The eBook is filled with nutritious recipes and much more.
So, what are some of Rebecca’s personal favorites featured in her carefully curated eBook?
“Ooh, that’s like trying to choose a favorite child,” she laughs.
“I know it might seem boring, but the slow-cooked bolognaise with hand-made gluten-free fettucine is an absolute favourite.
“We make it weekly in my house and every time my kids exclaim ‘this is the best bolognaise ever’.”
The slow cooked beef pie, kafir lime chicken balls and whole food cranberry bliss balls are also hard to pass up, she says.
Rebecca avoids listing ideal ingredients for people to incorporate into their diet, instead saying the most beneficial ingredients are those that make you feel at your best.
“Not everyone tolerates grains, some don’t tolerate fruit, others have difficulty digesting meat and protein.
“My advice is to listen and take note of how your body feels when you eat.
“Are you bloated, do you have pain in your gut, loose stools, headaches or fatigue?
Rebecca is a qualified naturopath, as well as being a plant-based chef and raw dessert chef.
“I am more inclined to advise people to source good quality ingredients, grow what they can, and cook from scratch as much as time and money allows.
“Eat three meals a day and snack only if you are hungry, growing, pregnant or exercising.
“Try to consume 30-35ml of water per kg of body weight. Add plenty of vegetables, fresh herbs, variety and colour.
“Our gut flora thrives on variety, so mix up your veggies, fruits, grain, legumes and proteins. Eat the rainbow.”
To get the most out of the eBook, the author suggests reading it from cover-to-cover and choosing a 14-day period where you are at home and have minimal social engagements.
Rebecca is passionate about naturopathy which she describes as a holistic, comprehensive view of the body in its entirety and “a wonderful adjunct to Western Medicine for patients as it ensures medical due diligence is exercised, adequate diagnostic testing where appropriate and an individualized approach to restoring health”.
Rebecca’s advice is to “eat the rainbow” when it comes to healthy food choices.
She says many of her clients are seeking ways to regain optimal health following extended periods of lockdown during the pandemic.
“There is no doubt that most of us found ourselves allowing more in alcohol and comfort foods over lockdown, which is nothing to feel ashamed about.
“In such a difficult, confining and overwhelming time, we sought comfort where ever it may lie for us.
“This is not a failure, it was merely a way for so many to cope. I never judge anyone’s choices, I merely try to support, understand and listen.
“Often we already know what we need to do to rebuild or move forward, simply sharing and being heard without shame or judgment is therapeutic.
“I cannot describe to you the genuine joy that seeing people thrive provides.”
14 Day Whole Food Feast retails for $19.95 and on the Rebecca Winkler website. Discover more and contact Rebecca via her Facebook page, Instagram @rebeccawinklernaturopath or email [email protected]
Get to know farro and other superfood whole grains
By Casey Barber, CNN
Quinoa has reached a level of superfood status not seen since the great kale takeover of the aughts. Equally embraced and mocked in pop culture, it’s become the symbol of the grain bowl generation. It’s not the only whole grain that’s worth bringing to the table, however.
The world of whole grains is wide, and if quinoa and brown rice have been the only grains on your plate, it’s time to expand your palate. Here’s an introduction to whole grains, along with tips for cooking and enjoying them.
What’s a whole grain?
The term “whole grains” encompasses all grains and seeds that are, well, whole. They retain all their edible parts: the fiber-rich outer bran layer; the carbohydrate-rich endosperm center, which makes up the bulk of the grain itself; and the inner core, or germ, which is packed with vitamins, protein and healthy fats.
On the other hand, refined grains such as white rice and all-purpose flour have been milled to remove the bran and germ, stripping away much of the fiber, protein and vitamins, and leaving only the starchy endosperm.
“A lot of people don’t realize that whole grains contain several grams of protein in addition to vitamins and antioxidants,” said Nikita Kapur, a registered dietitian nutritionist in New York City. With every serving of whole grains, “you get a ton of minerals, B vitamins and fiber, which is especially important for good health.”
So-called “ancient grains” fall under the umbrella of whole grains, though the phrase is more of a marketing term than a marker of a more nutritious option. Ancient grains refer to whole grains like millet, amaranth, kamut and, yes, quinoa that have been the staple foods of cultures for several hundred years. They are not hybridized or selectively bred varieties of grains, like most modern wheat, rice and corn.
And though quinoa has gotten all the press as a whole grain superfood, there’s good reason to try others. Trying a variety of whole grains isn’t just a way to mix up your same-old side dish routine. It’s also a chance to get a wider portfolio of minerals and more into your diet.
“Suffice to say, we need to have a more diverse plant-based diet” to get the full complement of recommended nutrients in our meals, Kapur said, “and we can’t get it from the same 10 or 20 foods.
“One grain might have more manganese, another more zinc or magnesium, and another more protein,” she added. “Try one as a pasta, one as a porridge — you do you, as long as there’s a variety.”
Familiar foods like oats, corn, brown and other colors of rice, as well as wild rice (which is an aquatic grass), are all considered whole grains, but there are many others you’ll want to add to your regular repertoire.
Some whole grains to get to know
amaranth is a tiny gluten-free grain that can be simmered until soft for a creamy polenta-like dish, but it also makes a deliciously crunchy addition to homemade energy bars or yogurt bowls when it’s been toasted. To toast amaranth seeds, cook over medium heat in a dry pan, shaking frequently until they begin to pop like minuscule popcorn kernels.
Buckwheat is gluten-free and botanically related to rhubarb, but these polygonal seeds (also called groats) don’t taste anything like fruit. You might already be familiar with buckwheat flour, used in pancakes and soba noodles, or Eastern European kasha, which is simply toasted buckwheat.
Faro is the overarching Italian name for three forms of ancient wheat: farro piccolo, or einkorn; farro medio, or emmer; and farro grande, or spelled. The farro you typically find at the store is the emmer variety, and it’s a rustic, pumped-up wheat berry that’s ideal as a grain bowl base. Or make an Italian-inspired creamy Parmesan farro risotto.
Freekeh is a wheat variety that’s harvested when unripe, then roasted for a surprisingly smoky, nutty flavor and chewy texture. Freekeh’s taste is distinctive enough that it steals the spotlight in your meals, so use it in ways that highlight its flavor. It’s fantastic in a vegetarian burrito bowl paired with spicy salsa, or in a warming chicken stew.
kamut is actually the trademarked brand name for an ancient type of wheat called Khorasan, which features large grains, a mild taste and tender texture. It’s a good, neutral substitute for brown rice in a pilaf or as a side dish. Or try this high-protein grain in a salad with bold flavors like arugula, blood orange and walnut.
millet is a gluten-free seed with a cooked texture similar to couscous. Teff is a small variety of millet that’s most frequently used as the flour base for Ethiopian injera flatbread. Try raw millet mixed into batters and doughs for a bit of crunch, like in this millet skillet cornbread recipe, or use either teff or millet cooked in a breakfast porridge.
How to cook any whole grain
While cooking times vary for each grain, there’s one way to cook any whole grain, whether it’s a tiny seed or a large, chewy kernel: Boil the grains like pasta.
Bring a large pot of water to a boil and add a handful of kosher salt. Add the grains and cook, tasting as you go, until tender. Small grains like amaranth and quinoa can cook fully in five to 15 minutes, while larger grains like farro and wild rice can take anywhere from 30 minutes to one hour — so keep an eye on your pot and check it frequently.
Drain well in a mesh strainer (to catch all those small grains) and either use immediately or allow to cool slightly, then refrigerate for later meals. Cooked whole grains can also be portioned, frozen and stored in airtight bags for up to six months.
If you want to cook your whole grains in an Instant Pot or other multicooker, this chart offers grain-to-water ratios for many of the grains mentioned here.
The CNN Wire
™ & © 2021 Cable News Network, Inc., a WarnerMedia Company. All rights reserved.
Casey Barber is a food writer, illustrator and photographer; the author of “Pierogi Love: New Takes on an Old-World Comfort Food” and “Classic Snacks Made from Scratch: 70 Homemade Versions of Your Favorite Brand-Name Treats”; and editor of the website Good. foods Stories.
Travel: A quaint county seat with Mayberry charm | Lifestyles – Travel
I finally ventured out for my first road trip of 2022 earlier this month. It’s been way too long since I took a little trip and it was long overdue. My last little getaway was in Chicago the week of Christmas. The day I returned I wasn’t feeling very well and an at-home test confirmed that I had COVID — again.
The first time was in November 2020 and it was a severe case that landed me in the hospital with pneumonia and difficulty breathing and then many months of recovery. Luckily this time around it just lasted a couple of weeks. At the same time I was pushing through COVID we were in the process of moving. And my Dad, who had tested positive for COVID not long before me, passed away. So, it’s been a heck of a start to 2022. A getaway was much needed.
It was a brief 24 hours in the Indianapolis area, but as always I packed a bit in and had a lot of good food. On our way down we stopped off in Rensselaer for lunch at Fenwick Farms Brewing Co. and took a little walk to check out the murals that are part of the Ren Art Walk. That evening I attended a media opening of the newly reopened Dinosphere exhibit at the Children’s Museum of Indianapolis.
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It’s a place I adore and still enjoy visiting even though my kids are teenagers and young adults now. I love being greeted by the huge Bumblebee character on the way in from what is probably my favorite action move, “The Transformers.” The largest children’s museum in the world has so much to see and I’ve loved having the chance to explore it both with and without my kids.
After the event it was a quick overnight at Staybridge Suites in Plainfield, and in the morning we headed to Danville. Danville is the county seat of Hendricks County. I adore county seats with downtown squares and this is one of my favorites. On an earlier visit there we were in town for the Mayberry in the Midwest festival, which had lots of activities related to the classic TV show “The Andy Griffith Show” that was set in the fictional town of Mayberry.
Danville definitely has that charming, inviting, friendly small town vibe that feels like it could be a sitcom setting. We ate at the Mayberry Cafe where old episodes play on television screens and the menu is full of down-home, made-with-love comfort foods, with a specialty being “Aunt Bee’s Famous Fried Chicken.” I tried it and it was very tasty. The whole place made me smile like Opie after a fishing outing with his dad.
This time our dining destination was The Bread Basket. I had tried their desserts at a few events, but it was my first time dining in. It’s located in a house that was built for the president of Central Normal College in 1914 and is cute and cozy. It’s a breakfast and lunch spot, so plan to go early and be prepared for a wait during peak times (but it’s well worth it).
My Dilly Turkey Sandwich on fresh wheat nut bread with an Orchard Salad was delicious. I loved that they had a combo option where you could pick a half sandwich and half salad or cup of soup. But the desserts are the real star here. I stared at that dessert case for several minutes — and I wasn’t the only one.
I was seated next to it, and watched intently each time they removed a pie or cake from the case to cut a slice. I tried the Hummingbird Cake, which was a perfect treat without being too rich, and then noticed another that was so unique I had to get a slice to take home — the Blackberry Wine Chocolate Cake. If you go there and are overwhelmed with choices, go with this. You won’t regret it.
After lunch, we made our way over to the Hendricks County Historical Museum & Old County Jail, which is just off the square. For someone like me who loves history, this was a wonderful stop to incorporate into our day. It was built in 1866 and used as a jail all the way up until 1974. You can go into the old jail cells (two on the female side and four on the male side) and tour the sheriff’s home.
An exhibit has information and artifacts from when Central Normal College existed (later Canterbury College). There’s also a temporary chronological exhibit about music and musicians, featuring many Hoosier hitmakers.
After the visit, I took a breezy little walk around the square, where I was reminded that there is a nostalgic old movie theater. The historic Danville Royal Theater dates back to the early 1900s and shows current movies for just $5 a ticket.
It was then getting close to dinner time, so we decided to eat before we headed back home. A place in the nearby town of North Salem had been recommend to me and I am so glad we took time to visit. I chatted for a few minutes with Damiano Perillo, owner of Perillo’s Pizzeria. He’s a native of Palermo, the capital of Sicily. The food is authentic and almost all of it is made fresh daily, including their garlic rolls, marinara and alfredo sauces. The New York-style pizzas are perfection.
They even have a nearby garden where they grow many of the fresh vegetables and herbs used in their dishes. They have gluten free pastas, too, and the lady at the next table had some and was raving about it. We also tried the homemade Sicilian cannoli and the limoncello flute, and trust me when I say to definitely not skip dessert.
There was one last food stop. Although we had just eaten, I realized we’d be driving right by Rusted Silo Southern BBQ & Brewhouse in Lizton and just couldn’t pass it up. I made my husband pull in and pick up some food to go. We got the brisket and their house made pimento cheese, chorizo and kielbasa and took it home. I was introduced to it last fall and there is a reason they have been voted Best BBQ in the Indy area four years in a row. I loved hearing about how this eatery located next to a railroad literally stops trains in their tracks to get food from this award-winning BBQ joint.
All three of these places — The Bread Basket, Perillo’s Pizzeria and Rusted Silo are ones that you should absolutely include in your itinerary if you happen to be in the Indianapolis area.
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Guiding the way to thrive
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