Tabouli-Style Rice Salad

mint

Tabouli-Style Rice Salad

Gluten-free, lactose-free, FODMAP friendly

Yield: About 3 cups

I miss Tabouli! The sprigs of fresh mint, the tangy, just-squeezed lemon juice, the pungent garlic, the yielding crunch of bulgur wheat…

Here’s a FODMAP-friendly variation that ALMOST matches the heavenly flavor melding of that classic Lebanese salad. I based this version on the recipe in the classic vegetarian cookbook, Laurel’s Kitchen.

Mint is easy to grow in most climates. Be sure to sink a flowerpot in the ground and plant the mint inside the pot, to keep it corralled; otherwise, it can take over a flowerbed within just a few years. Throughout the warm months, keep it well watered and periodically snip off the tallest stems. Tie them with thread, and dry them indoors to last the winter. Dried mint leaves also make a lovely tea.

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Yam Oven Fries

yam fries

Yam Oven Fries

Gluten-free, lactose-free, FODMAP friendly

I know people who’ll go around and around about whether to call these big, orange-fleshed veggies “yams” or “sweet potatoes.” Whatever you want to call them, I love them cut into wedges and oven-roasted, then dipped in safe ketchup or BBQ sauce. FODMAPers, remember to restrict your intake of yams to about ½ cup per meal.

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Roasted Potato Wedges

roasted potatoes

Roasted Potato Wedges

Gluten-free, lactose-free, FODMAP friendly

This recipe is so simple that you might want to roast enough for two meals, but remember that potatoes’ carbohydrates become indigestible to many FODMAPers if you refrigerate them. Make just enough for one meal, or plan to give away your leftovers. This version generously serves two.

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Buttered Potatoes and Peas

potatoes&peas

Buttered Potatoes and Peas

Gluten-free, minimal lactose, FODMAP friendly

This simple side dish can serve as both carbs and veggies, creating a complete meal when it’s served alongside a helping of meat or fish. Note to FODMAPers: Remember not to refrigerate leftover potatoes—apparently their carbs become indigestible. Make a small batch and eat it up, or else serve your leftovers to someone who can digest them.

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Ginger Citrus Carrot Salad

carrots

Ginger Citrus Carrot Salad

Gluten-free, Lactose-free, FODMAP friendly

Here’s a FODMAP friendly version of another old favorite recipe from the vegetarian classic Laurel’s Kitchen. Because I can’t eat raw veggies at the moment, I microwave the carrots until they’re just done. The combination of ginger and citrus, plus the slivered almonds, gives it plenty of fresh taste and texture. A sprig of parsley, and maybe some lemon slices, brings it right up to company-quality—especially if you can find garden fresh carrots.

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