Low FODMAP Prawn Cakes with Herby Dip
Low FODMAP? Check.
Gluten-free? Check check.
Shockingly Easy, No-Oven Summer Meal? Mhmm.
Amazing Baby-Led Weaning Recipe (to introduce seafood) that's not pre-made, or processed? Yep, sure, that too.
I'm a sucker for a good seafood cake recipe; especially one that comes together mess-free in a food processor. This one is all the above, plus a bag of crackers.
Yield: Makes about 6-8 Cakes. Double the recipe for a larger fam jam.
For the Cakes:
- 1/2 lb Frozen Cooked Sustainable Shrimp or Prawns, thawed. Deveined & Shells/tails off.
- 2 Eggs
- 1 medium Zucchini, grated, pressed of excess moisture
- 1/2 cup Gluten Free Flour
- 1/4 cup Dehydrated Chives
- 1 tsp Seafood Spice (like Old Bay, just as long as its garlic/onion free)
- 1/4 tsp each Salt & Pepper
For the Herby Dip:
- 1/2 cup Plain Greek Yogurt (lactose-free if needed)
- 1/4 cup Garlic Infused Olive Oil
- 2 Tbsp Dehydrated Chives
- 1 Tbsp Dried Parsley
- 1 Tbsp Grainy Dijon
- 1 tsp Maple Syrup
- 1/4 to 1/8th tsp each Salt & Pepper (to taste)
- Lemon Wedges
- Side Salad of choice.
- Also pictured is toasted sourdough with Chive Olive Oil (just dried chives and olive oil schmeared all up on it, with a pinch of salt. Yum)
1- Gather and measure out all ingredients. For the Herby Dip, combine all sauce ingredients in a jar and shake well until combined. Refrigerate until ready to use.
2- For the Cakes: In a food processor, add eggs and blend until combined. Then add the rest of the cake ingredients to the processor, and pulse until combined to desired consistency is reached, scraping down sides as needed*
3- Heat oil of choice in a large skillet over medium high heat, and using a 1/3 cup measure (I find it gives the perfect shape and size without getting my hands messy), scoop some of the prawn cake mixture into skillet. Working in batches, cook the cakes about 3 minutes per side, or until golden brown and cooked through. No raw egg allowed! Add fresh oil in between batches as needed.
4- Serve with a side salad and the Herby Dip (with fresh lemon squeezes) doubles as a dressing. Hollaa!
*If using recipe for baby-led weaning, ensure cakes are a safe consistency for the baby (no large chunks on which the baby may choke).
Tag me if you try it, or share this with a friend!
As always, thanks for the love.
The Uncomplicated Buddha Bowl with Tahini Chive Dressing
Vegan, Gluten Free, High Fibre, Damn Satisfying
Power Bowl, Buddah Bowl, whatever you want to call them...I HIGHLY recommend trying these for lunch or dinner.
Great way to add a PLANT-BASED meal to your day.
It's EASY: Using foods you already have in your pantry (I use canned chickpeas, pickled beets, and quinoa).
It’s FAST: The longest food to cook here is the quinoa & carrots, which takes only 15 minutes in my rice cooker. Meanwhile, the veg gets chopped and the dressing whipped up. Done. 15 minutes. Tops!
It fills that belly with ANTIOXIDANTS, VITAMINS, MINERALS, FIBRE, HEALTHY FATS to boost your mood, & help you glow from the inside out. Cheesy, but true.
I made a large batch which lasted me a couple days, because who has time to be in the kitchen 3 times a day?!
Yield: Makes 4 servings
Ingredients (for large batch):
For the BOWL:
- 1 1/2 Cups Quinoa dry (makes about 3 Cups cooked)
- 1 Clamshell Pre-washed Organic Arugula
- 3 Mini Cucumbers, washed & sliced
- 1 Can Chickpeas, rinsed and drained*
- 3 Rainbow Carrots
- 4 ounces (or 2 small) Pickled Beets, or more.
- 1 Avocado, halved & pitted*
For the Tahini Chive DRESSING:
- 1/3 Cup Tahini*
- 1 Lemon, juiced
- 2 Tbsp Maple Syrup
- 1/4 Cup Finely Chopped Chives
- Salt & Pepper, to taste
- Boil quinoa per package instructions. When done set aside to cool.
- Meanwhile, thinly slice carrots (I used a mandolin slicer) and add to sauté pan with 1 tsp butter, or avo oil, and a pinch of S&P. Cook carrots over medium high heat until tender & caramelized. Remove from heat to cool when done.
- While the carrots cook, make the dressing. Add the liquid ingredients for the dressing in a jar, stir to combine. Then add chives, s&p. Stir or shake to combine. Set aside.
- Assemble rest of ingredients, except the avocado into a big bowl for later, making a pretty little lunch sized bowl for you at the same time!
- Slice up as much avocado as you’ll eat, and keep the rest in a separate airtight container until you’re ready to use it.
- Adding some lemon juice helps keep it fresh and slows browning.
- Drizzle dressing over your salad and enjoy! Keep the rest of the dressing separate from the big batch of salad until the next serving!
- Keep your portion of chickpeas to 1/4 Cup per serve if you’re sensitive to oligos. Add hemp seeds or another protein source as needed.
- Leave off avocado if you’re sensitive to sorbitol.
- Tahini Dressing should be fine, but more than 1 Tbsp pure Tahini contains a moderate amount of fructans. So just monitor for symptoms if you tend to drench your bowl with dressing...like I love to.
As always, thanks for the love.
Edamame Cabbage Noodle Salad with Orange Lime Ginger Vinegrette
You asked me to hurry up and post this one- so alright already! I'm up at the crack-a-lack of dawn to do just that. Yes, that's how much I love you.
This one is Dairy free, Low Fodmap, & Vegan. To make it Gluten free, just substitute regular soy sauce with gluten-free soy sauce or coconut aminos (this is made from coconut nectar and looks/tastses like soy sauce)!
If you're like me, I find it's easy to switch to auto-pilot mode when hitting the grocery store. All well & good for efficiency, but repetitive shopping habits can lead to recipe ruts, amiright?
I was at my local grocery the other day, and was about to pick up "the usual", when I stopped & challenged myself to pick out a new vegetable, and envision a plate I'd want to make with it.
So, instead of my usual boxed salad greens, I picked up a weird looking cabbage called "Wombok", or Chinese cabbage. After checking with my Monash FODMAP app to see if it had anything I was intolerant to (all clear for fructans up to several cups- booya) I decided on a big salad loaded with protein from edamame & tofu, with a zippy AF dressing. Cabbage of all kinds is also FANTASTIC for our healthy gut bacteria.
It was "soy" good ;)
Oh, and because this is nutrition for busy people, here's a snippet on soy...
The amount of soy consumed in a typical Western diet is likely beneficial to our health (about 2 servings of whole soy foods per day). So evidence suggests that for now you can tuck away worries of those rumoured negative health outcomes associated with soy foods in this amount such as: breast cancer (even estrogen-positive types), feminization of male sex organs, GMO's (many are non-GMO & Organic), and effects on thyroid function. High doses in supplements as opposed to whole foods is another story, but I'm dealing with soy foods only here. I gave you a link if you wanted to have a little more of a read about the myths of Mr. Soy.
Aaaanyhooooo... So now I have a new recipe in the repertoire! No food rut today! Nope...nuh uh! *finger waggle*
Yield: Makes one HUGE Salad.
For the salad:
- 1 Pack GF Rice Stick Noodles
- 1 Head Chinese Cabbage (or cabbage of choice), washed & shredded
- 1 Cup Edamame Beans, frozen, shelled
- 1/4 Cup Chives, diced (or green parts of green onion)
- 1/4 Cup Peanuts for garnish
Optional: Whatever veg you need to use up in your fridge. I blanched and diced a few spears of asparagus.
For the Tofu:
- 1 block Extra Firm Tofu, water pressed out
- 1 Tbsp Soy Sauce
- 1 Tbsp Oil of choice
- 1 Tsp Sesame Oil
For the Asian Orange Lime Ginger Dressing:
- 2 medium Navel Oranges, juiced (plus zest of 1/2 orange)
- 2 Limes, juiced
- 1/2 Cup Avocado or Extra Virgin Olive Oil (I used garlic-infused olive oil)*
- 1 Tbsp Soy Sauce
- 1-2 Tsp Maple Syrup
- 1-2 Tsp Sesame Oil
- 1-2 Tbsp Ginger, grated (or 1/4-- 1/2 tsp Ginger Powder) depending on your love for ginger.
- In a large pot, boil rice noodles per package instructions. When done, rinse under cold water, toss in a little oil (so they don't stick together, and set aside)
- Cut tofu into small cubes.
- Heat oil, soy sauce & sesame oil over medium heat, and add tofu. Cook for 5-10 minutes, remove tofu, and set aside. There will be liquid left in the pan when done. Just toss it.
- Meanwhile, cook edamame per package instructions (I microwave frozen edamame in a glass dish, with 1 Tbsp water, covered, for 2 mins).
- Rinse edamame under cold water to chill them after cooking.
- In a large salad bowl, add noodles, shredded cabbage, edamame, chives, and any additional veg, if using.
- Combine all salad dressing ingredients in a jar and shake to combine.
- TASTE, TASTE, TASTE! Add more of any ingredient if you like a sweeter, saltier, more acidic, etc, dressing.
- Toss salad in dressing if you're serving all of it at once, otherwise drizzle the dressing.
- Garnish with peanuts.
*Optional: If you aren't avoiding fructans due to IBS, you can add 1 small minced garlic clove, or 1/4 tsp garlic powder, or 1 small minced shallot, if desired (if I could eat that sh*t I would be ALL OVER IT). Buy sadly, my tummy can't take fructans *single tear*.
Share & tag Jess Nourishes if you try this one! I know you'll love it!
As always, thanks for the love.
Gluten Free "Tofu King Cute" Roasted Red Pepper Lasagna
I love lasagna, but a traditional lasagna, with my gut, sends me into digestive turmoil.
Fructans are a type of fermentable carbohydrate that’s healthy for most, but may cause significant GI issues for those living with IBS. In a traditional lasagna, they’d be found in the onions, garlic, and noodles that are at the heart of most Italian dishes.
I also get my kicks inventing new meatless dinner ideas, and finding ways to STACK meals full of veggies 🌱
Enter the “Tofu King Cute” Roasted Pepper Lasagna 😉
It’s GLUTEN FREE, low FODMAP, and can be made vegan by using vegan cheese 🧀
Where the veggies at you ask?
4 whole bell peppers were roasted then blended with tofu in a sexy, tofu, basil tomato sauce (that ate as creamy AF). IT WAS AMAZING. Husband, baby, and I all devoured it.
- 4 Bell Peppers (I used 2 orange, 1 red & 1 yellow)
- 1 x 280g package Brown Rice (with Bran) Lasagna Noodles.
- 1 x 680mL jar Strained Tomatoes.
- 1.5 blocks Tofu (I used x-firm because I’m ok with the sauce not being completely smooth. Note: Silken Tofu is not low FODMAP). PRESS THE WATER OUT if you want a thicker end sauce.
- 1 big handful Fresh Basil.
- 1.5 Tbsp Dried Italian Herbs (just use oregano if you don’t have an Italian herb blend).
- 1 tsp each S & P. Season more to taste, if needed.
- 1 Tbsp Onion or Garlic-infused olive oil (see Sauces/Dressings Instagram Highlights.
If you're NOT low FODMAP, just use oil of choice, and to above recipe add 1/2 tsp garlic and/or onion powder, if desired).
- 1 cup mini bocconcini, or top with cheese/vegan cheese of choice.
- 1 tsp additional oil to roast peppers with.
- Boil noodles per package instructions, less 2 minutes. Set aside. Tip: Toss noodles in a small amount of oil to keep from sticking to each other.
- Meanwhile, cut bell peppers into large chunks. Toss in 1 tsp oil. Roast at 400F until tender & blistered. About 15-20 mins.
- In a food processor, add the cooked peppers, basil, tofu, Italian dried herbs, and infused oil. Blend until relatively smooth.
- Add jar strained tomatoes, & blend until well combined.
- In a oven-safe casserole dish, layer 1/4 sauce on bottom, then layer of noodles. Repeat layers with sauce layer finishing on top.
- Top with cheese of choice.
- Bake at 375F or until cheese bubbles and sauce thickens. About 15- 20 minutes. I broiled mine for a few minutes to expedite the cheese-bubbling process (baby was HANGRY).
- Cool slightly before serving.
I added a bit of Tabasco sauce at the table for a kick of heat, and more S&P.
Snap a pic & share if you try this gem!
As always, thanks for the love!
Endless Summer Mango Chicken Curry Sandwich
With “OCTUARY” in full swing here in Van, I wanted to create a sandwich experience that allowed this summer girl to continue to live in sweet, sweet denial that "winter is coming" 😎🌴
Happy to report that I was successful in meeting my goal 🙌🏼.
Behold: The ENDLESS SUMMER MANGO CHICKEN CURRY SANDWICH!
Yield: Makes about 3 to 4 sandwiches worth of filling, depending on how epically you stuff dem bad boys.
- 2 Boneless, skinless chicken breasts
- 1 Tbsp Extra virgin olive oil
- 2 tsp Curry Powder*
- 1/2 cup Mango, frozen cubes, thawed (or fresh cubes)**
- 1/2 cup Green onion (green part only), or chives diced
- 1/2 cup Plain yogurt of choice (I used 11% Greek yogurt as a creamy alternative to mayo)***
- 1/2 tsp each salt & pepper
- Optional: 1 tsp Fenugreek
- Optional "Leftover Ninja Move": Add last night's leftover vegetables. Here its finely diced roasted peppers & zucchini. Winning!
- Bread of choice (I used sourdough. Use whole grain if you’re not sensitive to fructans or GOSs. Use GF if celiac).
- 2 cups salad greens (I used baby spinach).
- Preheat oven to 350F.
- Line baking sheet with parchment.
- In a shallow dish, season chicken breasts on both sides with olive oil, salt, pepper, curry powder, and fenugreek (if using).
- Bake for 15 minutes or until internal temperature reaches 165F.
- Remove, rest & cool before dicing into cubes.
- In resealable dish (to store leftovers if not using all at once) mix cubed chicken, green onion, mango, yogurt, salt & pepper until well combined.
- Toast bread, top with greens, along with as much mango chicken mixture as desired.
- Slice (then snap a pic and tag me, lol), hit play on Bob Marley’s greatest hits, and DEVOUR!
* Sensitive to fructans? Blend your own curry powder (same ingredients, just omit garlic/onion) & use sourdough bread.
** Sensitive to fructose? Keep the mango to less than 1/4 cup per each sandwich. The recipe pretty much accomplishes this, unless you eat two sandwiches in a sitting!!
*** Sensitive to lactose? Use lactose free yogurt!
As always, thanks for the love!
Fast Easy (Gluten Free) Shrimp Penne
I recently polled you beautiful beings as to how I can help you the most. By far the most popular response was “Fast, Easy Meals” followed closely by recipe modifications for sensitivities.
So, busy people: This is one SIMPLE, FAST, HEALTHY go-to meal of mine.
The noodles: Can be wheat, or gluten-free rice, corn, or quinoa based (the latter if you’re celiac or Low FODMAP).
The protein: Sustainable prawns. Fast cooking and YUMMY.
Vegan or not into dairy? Try this recipe out with crumbled medium firm tofu, and sub in vegan feta (it’s a thing!).
Flavour profile: Garlicky, zippy, and addicting!
Yield: Makes 4 servings
- 1 lb Sustainable Shrimp, peeled & deveined (I used frozen), or 1 block Firm tofu, water pressed out, & tofu crumbled.
- 2 Tbsp Garlic infused olive oil (or oil of your choice)*
- 2 cups Fresh chopped spinach (or 1 cup previously frozen, cooked spinach, squeezed to remove water)
- 1/2 cup Sun-dried tomatoes (jarred in oil), diced
- 3/4 cup Feta cheese (or vegan feta) or parmesan cheese
- 1/2 cup Fresh chives, chopped
- 1/2 cup Fresh basil, chopped
- 1 Lemon, juice & zest- Pepper to taste**
*Use 1 minced clove garlic and plain oil of your choice if not low FODMAP. Add in with shrimp.
**Hold on salt until end as feta packs a salty punch already!
Note: Fresh prawns will take a shorter time to cook than frozen prawns, so if using fresh, you may want to remove prawns and add them back in at the end (when you toss everything together) if you're worried about overcooking them! Prawns are cooked when they turn pink and opaque.
- Boil noodles in salted water, less a minute or two than the package dictates. Noodles will be cooked through during the last step.
- Drain, & toss in oil so noodles don't stick. Set aside.
- In the meantime, heat oil in large skillet over medium high heat.
- Add shrimp (and garlic, if using). Cook for 4 minutes, OR until prawns start to turn colour, depending on if you used fresh or frozen. See note below.
- Add spinach & sun-dried tomatoes.
- Cook for 4 minutes, or until spinach wilts.
- Add remaining ingredients & cook until feta cheese thickens the liquid and prawns are cooked through.
- If you piled on the fresh veg, there may be more water than you want in the pan. You can drain a little off, or keep it as is (the noodles will absorb a little once you toss everything together, so use your judgement).
- Turn heat down to low & toss contents of pan over noodles until noodles are cooked to your liking, everything is piping hot.
- Taste & add more S&P, chives, olive oil or feta as needed.
As always, thanks for the love!
Squash Salmon Cakes
Yield: Makes about 8 cakes
🐟 2 x 213g tins pink salmon or 1/2lb fresh salmon, cooked & flaked
🐟1/2 a seeded medium sized kombucha or spaghetti squash, brushed with oil, s&p, roasted until soft (400F for 50 mins)
🐟1/2 cup gluten free bread crumbs, or regular Panko bread crumbs (Celiac or Low FODMAP, go with GF crumbs)
🐟1/2 cup Parmesan petals/shredded parm cheese
🐟1/3 cup chopped chives or green onion
🐟Zest & juice 1/2 lemon (slice other half for garnish)
🐟1 Tbsp capers, drained (optional)
🐟1 tsp Dijon mustard
🐟1/2 tsp each paprika, dried dill, garlic powder (or 1 tsp garlic infused oil if Low FODMAP), s & p.
🐟Combine all in large bowl.
🐟Scoop in 1/3 c amounts and hand from into cakes.
🐟Sauté in avo or olive oil in pan over medium heat until golden brown on each side (about 4 mins a side).
🐟Work in batches, and set cooked cakes aside on a paper towel lined wire rack.
🐟Serve while crispy with:
Lemon Chive Yogurt Dip 🍋
1 c plain Greek yogurt
1/3 c chopped chives
1/2 lemon, juice
1 tsp maple syrup
1/4 tsp each garlic powder (or 1 tsp garlic infused oil), dried dill, s & p.
Salmon Quinoa Cakes
Absolutely delish with a side of sauce, or used as a great alternative to a burger patty!
- 1 lb cooked fresh salmon or 2 x 213g tins canned salmon. I chose pink salmon as its the most sustainable choice.
- 1 1/2 cups cooked & cooled quinoa (I've also used rice, sorghum, and other grains)
- 1/2 cup bell pepper, diced. You can use other vegetable if not a pepper fan.
- 1/4 fresh herbs (I used a combo of basil, parsley & dill)
- 2 green onions, green parts only, chopped
- Juice from 1 small lemon (add the zest too if you love a strong lemon flavour).
- 1 Tbsp Dijon mustard
- 1/2 tsp smoked paprika (available in the spices section of the supermarket. Makes a nice smokey flavour!). If you don't have it just use regular paprika.
- 1 egg
- 1/2 tsp salt & pepper
- Optional: 1/4 cup parmesan cheese.
- For Frying: 2 Tbsp garlic-infused avocado oil (see my Instagram Sauces & Dressings to learn how to make your own!
*Alternatively fry in an unflavoured oil, and add 1/2 tsp garlic powder to the mixture instead.
- Mix all ingredients, except oil, in a large bowl.
- Use a scoop to gather mixture from bowl, and form them into a disk shape using your hands. I used a 1/2 cup measuring cup. Make them lager for burger patties, if desired.
- Add another egg, or a small amount of yogurt, for example, if the mixture is too dry. Add more dry ingredients if the mixture is too wet (breadcrumbs or panko would work if you used all of your quinoa).
- Fry patties in batches, for 5 minutes on each side, until golden brown on both sides.
- Place on paper towel or on a wire rack to cool slightly before serving.
- Serve with a side of sauce if desired. I alternate between a smoked alder tar tar sauce, or a homemade yogurt chive sauce: 1/2 cup yogurt, 2 tbsp chopped green onion or chive, 1 tsp each of lemon juice & maple syrup, and a dash of salt & pepper to taste.
Smokey Chipotle Tofu Taco Filling
✨THE TOFU TACO FILLING✨
On my grocery hauls, I always grab 2 or 3 bricks of firm or extra-firm tofu. Why? It lasts for weeks in the fridge (great for these nutty times), it’s fast, it’s bloat-free (low FODMAP) and it’s insanely high in PROTEIN.
My fave recipes that I use Tofu in:
🌱 Thai Salad Rolls with Peanut Lime Dipping Sauce.
🍕 Crumbled as the protein topper for pizzas. SERIOUSLY.
🌮 TACO FILLING baby YA! There’s lots of recipes out there, but below is my FAVE, and I usually double the recipe to have dinner and leftovers for lunch then next day. Also works in burritos, bowls, etc 🌯
- 1 brick Extra Firm Tofu, crumbled
- 1/2 tsp Chipotle Powder* (add a little at a time if sensitive to spice!)
- 1/2 tsp Smoked Paprika
- 1 tsp Ground Cumin
- 1 - 2 Tbsp Garlic-infused Oil*
- 1/2 cup Diced Tomatoes or Low FODMAP Salsa**
- 1/4 cup Feta cheese* or 2 Tbsp Nutritional Yeast if vegan
- Salt & Pepper to Taste
- 4 - 6 Corn Taco Shells, or GF Tortilla Wraps
- Combine all in a skillet, and cook for 5-10 minutes.
- Taste and add more seasonings if desired. DONE! Top with your fave taco toppers like sour cream*, cilantro, lime wedges, and shredded purple cabbage
*Low FODMAP Notes:
- Chipotle powder is Low FODMAP up to 1 tsp⠀
- See my Garlic infused oil recipe in my IGTV
- Use plain diced tomatoes, either fresh or in a can, or @fodyfoods low FODMAP Salsa. It’s available at select @choices_markets @nestersmarket
- Feta cheese is low FODMAP up to 3 Tbsp. Use lactose-free if you are known to be lactose-intolerant or have not passed the lactose challenge phase yet.
- Sour cream up to 2 Tbsp is Low FODMAP
Other Notes: No sweat if you don’t have some of the spices above. You can use some of a packet of taco spices if you aren’t low FODMAP, or just use cumin, chili powder, salt, and pepper if you are low FODMAP.
What are you eating today? Talk to me Goose 💁🏼♀️
As always, thanks for the love.