Vegetable Broth

Adapted from https://www.fodmapeveryday.com/recipes/vegetable-broth/

Ingredients:

    2 tablespoons garlic-infused oil
    1 cup chopped leeks, green parts only, divided
    1 cup chopped scallions, green parts only, divided
    1 large bunch fresh flat leaf parsley, roughly chopped
    6 medium sprigs of fresh thyme
    1 teaspoon black peppercorns
    1 large bay leaf
    3 medium carrots, scrubbed (not peeled), cut into 1-inch pieces
    2 medium gold or white potatoes, scrubbed and quartered (not peeled)
    2 medium parsnips, scrubbed (not peeled), cut into 1/2-inch rounds
    1 medium fennel bulb, including fronds (the top, feathery leaves), chopped
    1 medium celery stalk, cut into 1-inch pieces
    large hunk of parmesan cheese rind (optional; adds a lot of flavor but then no longer vegan/parve)
    1 tablespoon kosher salt
    Water

Directions:

Add the oil to a 6 quart stockpot and heat over low-medium heat. Add half of the leek and scallion greens and sauté, stirring frequently, for a few minutes until softened. Add all remaining ingredients -- parsley, thyme, peppercorns, bay leaf, carrots, remaining leek and scallion greens, potatoes, parsnips, fennel, celery (and parmesan cheese rind, if using) and salt -- to the pot.

Add enough cold water to cover the vegetables by about 2 inches. Cover pot and bring to a simmer over medium heat; adjust heat and cook at a gentle simmer for 1 hour. Skim off any froth that rises to the top during the first half hour. Check occasionally and add water if necessary to keep all solid ingredients just submerged. Taste for flavor. If the broth seems weak, keep simmering for a while and/or add salt.

Strain into a clean pot or storage container(s) and discard solids. Allow broth to cool to room temperature, then refrigerate overnight. Keep refrigerated and use within 3 days, or store in jars and freeze for up to 6 months.

Makes about 3 quarts.

Zucchini Tomato Frittata with Feta

Ingredients

• 2 medium shredded zucchini (about 2 cups, shredded)
• 2 tbsp garlic-infused olive oil, separated
• 10 cherry or grape tomatoes, cut in half
• 4 eggs
• 8 egg whites
• 2/3 cup crumbled feta
• 1/4 cup milk
• 1/8-1/4 tsp red pepper flakes (optional)
• 6 medium basil leaves, sliced

Directions

1. Heat oven to 450.
2. Shred zucchini and sprinkle with kosher salt and pepper. Let sit and drain for 5-10 minutes.
3. In medium-sized, oven-safe frying pan, heat 1 tbsp olive oil over medium-high heat. Add cut tomatoes and drained zucchini, and cook for 5-10 minutes, stirring, until tomatoes are soft.
4. While zucchini and tomatoes cook, mix eggs, egg whites, feta, milk, and pepper flakes. 
5. Drain excess water from zucchini mixture (if any) return pan to stove top. 
6. Turn heat to high and pour egg mixture over zucchini. Mix gently with a fork. Cook 5 minutes.
7. Sprinkle basil over frittata and place pan in oven. Cook for 20-25 minutes, until light brown on top.

Adapted from https://www.furtherfood.com/recipe/zucchini-and-feta-frittata-low-fodmap-gut-healthy-low-carb-gluten-free/ and https://www.wholefoodbellies.com/zucchini-tomato-and-feta-frittata/

Thai Spring Rolls (Fresh)

Adapted from https://tastesbetterfromscratch.com/fresh-spring-rolls/

Ingredients

Peanut sauce:
3/4 cup sweet chili sauce (note: I use my homemade Tomato Jam for this. Delicious!)
1/3 cup peanut butter, smooth or crunchy
1/2 teaspoon low-sodium soy sauce
1/2 teaspoon hoisin sauce

Rolls:
1 package spring roll rice wrappers
1 package vermicelli rice noodles
2 mangoes, peeled and sliced into thin strips
1 large carrot, peeled and shredded or sliced into thin strips
1 large English cucumber, peeled and sliced into thin strips
1 pound firm tofu, squeezed dry and cut in small chunks
1 bunch fresh mint leaves, whole or chopped
1 bunch fresh basil leaves, whole or chopped
1 bunch fresh cilantro, chopped
Peanut sauce, to taste

Directions:

1. Cook vermicelli noodles in boiling water for just a few minutes, according to package instructions. Drain and rinse with cold water. (May be done ahead and chilled)
2. Gather all topping ingredients together, including chopped veggies, herbs, and tofu. (Place in individual bowls or plates for a fun build-your-own-spring-roll activity.)
3. Add about 1/2 inch of hot water to a large, deep dish or pie pan. Place one rice wrapper into the water and let soak for just 10-15 seconds. It should feel pretty soft as you remove it and lay it on your counter or plate. 
4. Spread up to 1 tbsp of sauce onto the center of the wrapper. Add 1-2 slices of each veggie, a few pieces of tofu, a few leaves of each herb and a small bunch of noodles on the spring roll.
5. Fold the sides of the spring roll in over the ingredients. Then pull the side closest to you up and over the ingredients, sealing everything together tightly, and rolling it up like a burrito. 

Indian Butter Chicken (Chicken Makhani)

Adapted from NYT recipes

Ingredients

• 1 ½ cups nonfat Greek yogurt
• 2 Tbsp lemon juice
• 1 Tbsp ground turmeric
• 2 Tbsp curry
• 2 Tbsp ground cumin
• 3 pounds chicken breast, cut into 1" cubes

• 4 Tbsp garlic-infused canola oil
• 2 yellow onions, peeled and diced (see note below)
• 1 tsp ground cayenne powder
• 2 Tbsp ground ginger
• 2 15-oz cans diced tomatoes
• 1 cinnamon stick
• 1 tsp paprika
• 1 ½ tsp salt
• 1 15-oz can coconut milk

Preparation

1. Whisk together the yogurt, lemon juice, turmeric, curry and cumin in a large bowl. Put the chicken in, and coat with the marinade. Cover, and refrigerate (for up to a day).
2. In a large pot over medium heat, heat the oil. Add the onions, and cook, stirring frequently, until translucent. Add the ginger and cayenne, and cook until the onions start to brown.
3. Add the cinnamon stick, tomatoes, paprika and salt, and coconut milk, and cook about 10 minutes. Remove cinnamon stick and transfer to a bowl. (Note: sauce can be made in advance and refrigerated.)
4. Place chicken and marinade in the pot and cook for 5 minutes. Add the sauce and bring the mixture to a boil. Lower the heat and simmer, uncovered, for approximately 30 minutes.

Optional: after removing cinnamon stick, puree sauce until smooth. If making lower-FODMAP, slice the onions instead of dicing them, and do not puree. Remove onions before serving, if desired.
 

Watermelon Rind and Coconut Curry

Adapted from http://www.sumptuousspoonfuls.com/watermelon-coconut-curry/

Ingredients

For the Cilantro Coconut Curry Sauce:

• 1 15-oz. can coconut milk
• 1 Tbsp peanut butter
• 1 Tbsp ground ginger
• 2 Tbsp finely chopped cilantro leaves
• 1 Tbsp soy sauce
• 1 Tbsp rice vinegar
• 2 Tbsp honey
• 1 Tbsp oyster (or other fish) sauce
• 1-2 tsp minced fresh garlic
• 2 Tbsp lime juice
• 2 Tbsp Thai red curry paste
• 2+ Tbsp Sriracha sauce, to taste

For the curry:

• 3 cups cubed, peeled watermelon rind (white part, 1/2" cubes)
• 2 - 3 cups peeled, cubed baking potato (1/2" cubes)
• 2 tsp canola oil
• 2 carrots, peeled and cut into slices (1/2" cubes)
• 2 cups cilantro coconut curry sauce
• For extra heat: Sriracha sauce
• For garnish: fresh cilantro leaves

Instructions

1. In a medium mixing bowl, whisk together all the sauce ingredients. Set aside.
2. Put the potato chunks in a small bowl and toss with 1 teaspoon oil. Microwave on high for 2-3 minutes until the potato is tender but not falling apart.
3. Pour the other teaspoon of oil into a wok or saute pan. Add the watermelon rind and carrots and cook over medium heat, stirring frequently, for 10 minutes. Add the potato and curry sauce and bring to a boil, then simmer about 15-20 minutes, until the vegetables are crisp tender and the sauce is largely evaporated. Serve over hot cooked Basmati rice, with extra Sriracha (if desired) and fresh cilantro for garnish.

Teriyaki Sauce

https://www.allrecipes.com/recipe/259887/simple-teriyaki-sauce/

Minestrone Soup

Adapted from All Recipes

https://www.allrecipes.com/recipe/13187/minestrone-soup-i/

Palak Tofu (Curried Spinach and Tofu)

Adapted from https://www.cookwithmanali.com/palak-tofu/

Ingredients

• 1 package firm tofu, cut into cubes
• 1 tbsp garlic-infused canola oil
• 1/8 teaspoon ground pepper
• 1/8 teaspoon smoked paprika
• 1/8 teaspoon red chili flakes
• salt, to taste

Spinach Curry

• 2 lbs baby spinach
• 1 can diced tomatoes, drained
• 2 tsp ground ginger (or 1 inch fresh ginger, roughly chopped)
• 1/2 teaspoon curry, to sprinkle
• 1/8 teaspoon red chili powder, or to taste
• 3/4 teaspoon cumin powder
• 1/2 to 1 cup coconut milk (1/2 a can)
• 1 tbsp garlic-infused canola oil
• salt, to taste
• 1-2 teaspoon sugar or honey, optional
• 1 teaspoon fresh lemon juice, optional

Instructions

Tofu

1. In a pan heat the oil. Add cubed tofu and sprinkle paprika, salt, pepper and red chili flakes.
2. Saute a few minutes on each side, until tofu is light golden brown in color. Set aside.

Spinach Curry

1. In a large pot, heat oil and add ginger. (If using fresh ginger, cook 3 minutes; if using ground ginger, cook 1 minute.) 
2. Add tomatoes, curry powder, cumin powder, salt, and chili powder, and cook 3-4 minutes.
3. Add spinach and cook until wilted, then another 2 minutes.
4. Transfer mixture to a blender, add 1/2 cup (or more) coconut milk, and blend to a smooth paste. (Add coconut milk until puree is desired consistency.)
5. Return spinach puree to pot and add sauteed tofu.
6. Mix well and also add water at this step [if required] to adjust the consistency of curry to preference.
7. Add sugar/honey [if using] and mix.
8. Cover and let the curry simmer for 10 minutes on medium-low heat.
9. Squeeze in some fresh lemon juice (optional) and serve hot with Indian bread or basmati rice.

Pumpkin Chickpea Curry with Broccoli

Adapted from Yup It's Vegan

Ingredients
Saute mixture:
    1 Tbsp garlic-infused olive oil
    1/2 cup diced onion or shallots (or green onion/green leek for Low FODMAP)
    1 1/2 inch fresh minced ginger (or ~2 tsp ground ginger)
    1/2 tsp chili pepper flakes
    1/2 tsp ground cumin
    1/4 tsp ground cinnamon
    1/4 tsp ground turmeric
    3 Tbsp Thai red curry paste

Remaining vegan pumpkin curry ingredients:
    1 (15 oz) can coconut milk
    1 (15 oz) can pumpkin puree
    1 (15 oz) can chickpeas, rinsed and drained
    8 oz broccoli crowns, cut into small florets
    1 1/2 Tbsp fresh lime juice
    salt to taste (or use ~1 Tbsp soy sauce)

Instructions

Heat the olive oil in a pot over medium heat. Add the onion/shallot/leek with a pinch of salt, and stir frequently until starting to brown, 3-5 minutes. Add the ginger and cook for 30 seconds. Add the chili flakes, cinnamon, cumin, and turmeric with another pinch of salt, and cook for another 30 seconds or until fragrant. Stir in the Thai red curry paste and cook for 2-3 minutes until starting to stick.

Stir in the coconut milk, pumpkin puree, and chickpeas, and bring a boil (it will be thick!). Reduce the heat, stir in the broccoli, and cover the pan. Cook for about 10 more minutes, stirring occasionally, until the broccoli is bright green and tender. Stir in the lime juice and season to taste with additional lime, and soy sauce or salt.

Serve hot with jasmine rice

Chicken and Apricot Masala

Adapted from NYT Cooking

Ingredients

• 1 cup dried apricots
• ½ teaspoon hot red pepper flakes
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 4 whole cloves
• 1/2 tsp ground cardamom (or 4 pods, lightly crushed)
• 1 tablespoon minced ginger
• 1/4 cup garlic-infused olive oil
• 1 cinnamon stick
• 1 small red or yellow onion, peeled and finely chopped, about 1/2 cup*
• 1 teaspoon salt
• 3 pounds skinless chicken breast, tenderloins, or thighs, in 1" dice
• 4 medium tomatoes, cut into 1/2-inch dice
• 2 tablespoons tomato paste, diluted in 1/2 cup water (or 1/2 cup diced canned tomatoes in liquid)
• 3 tablespoons chopped cilantro leaves 

*substitute try green onions or green leeks in place of onion, for low FODMAP

Directions

1. Soak apricots overnight in 2 cups cold water, or cover with 2 cups hot water and soak until swollen and softened, 2 to 3 hours.
2. Prepare masala: In a small bowl, combine hot pepper flakes, cumin, coriander, cloves, cardamom, and ginger. Add 1/4 cup water, and stir to make a paste. Set aside.
3. In a large sauté pan over medium heat, heat oil and cinnamon stick. Add onions and salt, and sauté until onions begin to soften, 2 to 3 minutes. Add masala, and stir. Add chicken, and stir for about 5 minutes. Add apricots and their soaking liquid, diced tomatoes and diluted tomato paste.
4. Cover and simmer until chicken is cooked through, about 30 minutes. Check cooking liquid about halfway through; if chicken is covered with liquid, remove cover for remainder of cooking. Transfer to a large bowl, sprinkle with cilantro and serve hot with basmati rice.

 

Black Pepper Chicken with Mangoes and Cashews

Adapted from NYT Cooking

Ingredients

• 1 teaspoon light brown sugar
• 2 teaspoons black pepper
• 1/2 teaspoon cayenne
• 2 tbsp extra virgin olive oil
• 3 tbsp garlic-infused olive oil 
• 1/2 cup salted cashews
• 1 3/4 pound boneless, skinless chicken breast tenderloins, cut into 1-inch chunks
• 1 teaspoon kosher salt
• 1/4 cup finely chopped scallions or leeks
• 2 tbsp chopped cilantro stems
• 2 tbsp dark rum
• 1 large (15-ounce) mango, cut into 1/4-inch cubes (or use 2 small mangoes)
• 1 1/2 teaspoons cider vinegar, to taste
• 1/3 cup chopped fresh cilantro leaves  

 Directions

1. In a small bowl, stir together the brown sugar, 1 teaspoon black pepper and 1/4 teaspoon cayenne. Heat 2 tablespoon oil in a large skillet over medium-high heat. Add the cashews and sugar-spice mixture to the skillet; cook, stirring constantly, until nuts are golden, 2 to 3 minutes. Scrape nuts into a bowl. (Note: be sure to stir, or nuts will burn.)
2. Wipe out skillet with a paper towel. Season chicken all over with salt, and remaining 1 teaspoon pepper and 1/4 teaspoon cayenne. Return skillet to medium-high heat and add the 3 tablespoons garlic-infused oil. Add scallions/leeks and cilantro stems; cook, stirring, for 1 minute. Add chicken. Cook, stirring occasionally, until chicken is cooked through, about 5 minutes (do not overcook). Pour in the rum and cook, scraping up any browned bits from the bottom of the pan, until the rum evaporates, about 1 minute.
3. Remove pan from heat and immediately add nuts, mango, vinegar and cilantro leaves. Taste and adjust seasonings, if necessary.
4. Optional: remove chicken mixture from pan using a slotted spoon and place in a covered bowl. (Leave remaining liquid in pan.) Fill pan with baby spinach leaves and cook on medium-high, stirring to coat leaves with liquid, about 5 minutes or until spinach wilts. Serve as a side vegetable. 

Serve chicken on basmati rice and/or with cooked spinach.