Enliven vegetables with vinaigrette

Consuming a generous amount of vegetables each day is fundamental for health.  Vegetables are the basis of the eating pattern which reduces risk of developing most chronic diseases, like heart disease, stroke, hypertension , diabetes and cancer. Most people don’t eat enough vegetables. Yet nobody is going to eat more vegetables if they can’t make … Read more

Vegetarian low-FODMAPs stock

vegetable-low-fodmaps-stock

It is possible to make a good stock without the onions, leeks and garlic that are usually part of the recipe for vegetarian stock. The following is more a guideline than an exact recipe. You can vary it depending on what you have in your fridge or garden. Here’s how to make your own garlic and onion … Read more

Make your own stock without onion or garlic

There are a number of good reasons to dedicate time to making this stock: it tastes much better than the pre-made stocks available on the market. It has a fraction of the salt that commercial stocks have. And, most importantly, if you are following a low FODMAPS diet, it is free of onion and garlic.

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Make your own onion and garlic infused oil

olive-oil-garlic-onion

One of the most difficult things about following the low FODMAPs diet is avoiding onions and garlic.  For some people they are highly fermentable and therefore trigger IBS symptoms, yet they are in so many of the pre-prepared foods on the market as well as being in many of the recipes we prepare for ourselves at home. However, with a little planning and pre-preparation, you won’t have to go without the delicious flavour they add to cooking.

If you like to use onions and garlic in your cooking most days, and you are just starting the challenge phase of the diet, it is worthwhile to make a 2 cup batch of this oil and refrigerate it. Use it instead of plain olive oil to start any recipe which would normally call for sautéed onion and garlic.

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Loving legumes

smokey-lentil-vegetable-soup

Legumes are rich in protein, iron and B vitamins, as well as high in both soluble and insoluble fiber. They are also inexpensive and can be prepared in so many ways. What’s not to like? Well…the gas. For some people it’s a minor issue, barely noticed, while for others it’s painful and miserable. But it doesn’t … Read more

FODMAPs diet: can it alleviate IBS?

If your doctor has ever said you have IBS (irritable bowel syndrome), or if you suffer from chronic bloating, gas, diarrhea or constipation, learn how the FODMAPs diet might be able to help you. When I started counselling, I was struck by the gap between the hope of IBS sufferers for relief through diet modifications and … Read more