Scarborough Fair Chicken and Rice

scarborough

Scarborough Fair Chicken and Rice

Gluten-free, lactose-free, FODMAP friendly

Recently I took a slow cooker full of this chicken/rice medley to a potluck. It’s self defense: When I bring a FODMAP friendly dish, I know I’ll be able to eat. There were just a few grains of rice left over. I love it when that happens.

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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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Tuna Rice Soup

tunasoup

Tuna Rice Soup

Gluten-free, Lactose-free, FODMAP friendly

My previous tuna-soup experiments turned out boringly bland. Good chicken broth finally made it sing. Whenever I want a few chicken drumsticks for a picnic (or dinner), I simmer them long and low with kosher salt (1 tsp) and vinegar (1 Tbsp). This yields a dividend of tasty, FODMAP-safe broth that can be frozen in pint jars. Note to FODMAPers: If you use commercial chicken broth, be sure it’s onion-free.

Yield: Serves 2-3

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