Low-FODMAP

Potato, Green Bean and Egg Salad

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If you are celebrating memorial day this weekend and want to bring a low-FODMAP dish to the party, give this French-inspired recipe a whirl. It is healthy, way easy, and doesn’t cost a lot to prepare.  I like to use a waxy potato like Red Bliss, New Potatoes or Fingerlings for potato salads, since they have a creamier texture and are a little less starchy than the common Idaho or Russet. If you want to experiment with different flavors you can easily switch out the herbs, or add a squeeze of fresh lemon juice. You can enjoy this recipe slightly warm or at room temperature, which I prefer, as it brings out the flavors of the herbs and dressing. This makes an excellent side dish, or you can enjoy it as a main salad with fresh lettuce or arugula. Bon appetit and Happy Memorial Day!

Potato, Bean, and Egg Salad

Serves: 6
Total Time: 40 minutes

Ingredients: 

2 pounds of potatoes
1 pound green beans
4 large eggs
1 Tablespoon capers
2 teaspoons Dijon mustard
¼ cup white wine vinegar
¼ cup extra virgin olive oil
2 Tablespoons roughly chopped parsley
2 Tablespoons chopped chives
salt and pepper to taste

Preparation Instructions:

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  1. Bring a large pot of water to boil. Add potatoes and cook until the potatoes are firm but easily pierced with a knife, about 30 minutes.
  2. While the potatoes are cooking trim the ends of the beans.
  3. Place the eggs in a pot and cover with cold water. Bring to a boil and then turn off the heat and cover. Let the eggs sit in the hot water for 10 minutes for a firm yolk. Drain and cool in a bath of ice water. Peel and quarter each egg. Set aside.
  4. Place the beans in the pot with the potatoes for the last 3-4 minutes of cooking the potatoes. Drain and set aside. If potatoes are large, you can roughly chop to desired size.
  5. While the potatoes, beans and eggs are cooling, make the vinaigrette: combine the capers, mustard, vinegar, and olive oil in a small bowl. Whisk well to combine. 
  6. Combine all ingredients together in a large bowl and sprinkle with parsley, chives and salt and pepper to taste.

Nutrition Facts: Calories 240, Total Fat 12g (Saturated Fat 2g, Trans Fat 0g), Cholesterol 100mg, Sodium 110mg, Total Carbohydrate 27g (Dietary Fiber 4g, Total Sugars 3g,  includes 0g Added Sugars), Protein 7g.

Peanut Soba Noodles

I think I must be made of peanut butter. I eat peanut butter on a pretty much daily basis - I even have a jar in my desk drawer as a snack to enjoy with a piece of fruit, whole grain crackers, or even just plain on a spoon! Most people consider peanut butter to be something enjoyed as a snack, like a PBJ sandwich, maybe mixed in some oatmeal (yum!) or as a dip for apples or carrots. Of course those are all fantastic foods that I love too, but there are so many ways to enjoy peanuts and peanut butter as a savory dish for lunch or dinner!

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This peanut soba noodle recipe is a standby in our house. We love making a big batch for dinner and enjoying it as leftovers for lunch the next day. Sometimes I double the sauce recipe and save some to use as a dip with vegetables. It is also a great option to bring to a pot luck (as long as there are no peanut allergies). If you do not like spicy you can definitely leave out the jalapeño pepper, but without the seeds in the pepper it is not as spicy as you might think. I love squeezing a little fresh lime juice over the top before serving – it adds a nice freshness and the tart flavor balances the savory of the peanut sauce.

This recipe is gluten-free, FODMAP friendly, and perfect for a celebration of National Nutrition Month! Let me know what you think in the comments.

Peanut Soba Noodles  

Serves: 6
Total Time: 30 minutes

Ingredients: 

1 package extra-firm tofu
1 red bell pepper
1 small zucchini
2 medium carrots
8 ounces GF soba noodles
1/3 cup peanut butter
1/3 cup water
1/3 cup GF soy sauce
2 Tbsp sesame oil
2 Tbsp white sugar
1 Tbsp rice vinegar
1/2–inch ginger
half a jalapeno pepper, seeded
optional: ½ cup chopped peanuts, cilantro, basil, lime juice

Preparation Instructions: 

  1. Press and drain tofu of excess water. Dice into small cubes or strips.
  2. Slice bell peppers into thin strips.
  3. Bring a large pot of water to boil. Cook soba noodles according to package.
  4. Puree all ingredients from peanut butter through jalapeno pepper in a food processor.
  5. Toss noodles, tofu and bell peppers with peanut sauce. Optionally garnish with chopped peanuts, cilantro and basil. Serve hot or cold.

Nutrition Facts (per serving): Calories 345, Total Fat 16g (Saturated Fat 2g, Trans Fat 0g), Cholesterol 0mg, Sodium 558mg, Total Carbohydrate 40g (Dietary Fiber 3g, Total Sugars 5g, includes 2g Added Sugars), Protein 13g.

Recipe adapted and inspired from Pinch of Yum