In celebration of IBS Awareness Month, we have composed a delicious three-course procession of Monash FODMAP Certified dishes from FODifyIt!’s Calm Tummy Happy Heart cookbook. Featuring ingredients from the American Southwest region, here are the delicious dish details and recipes from their creator, Amy Laura.
STARTER: Green Chile Crab Cakes
Delicate and flavorful, buttery green chiles are gently combined with flakey crabmeat, pan seared, then served over chilled lettuce with a bright spritz of lime.
Many people may not realize that green chiles have been tested and found to contain low FODMAP levels, are a great source for vitamin K and potassium, and one chile contains more vitamin C than 5 oranges. This is why many people in the southwestern region like to say, "A chile a day keeps the doctor away." But the real appeal for our menu is their smooth, mild taste that delivers a delicate, palate pleasing starter course that doesn’t overwhelm the flavor.
This recipe may be prepared using fresh or canned mild green chiles. Fresh chiles will require roasting and prepping to remove the skins. Check out this link for instructions on How to Roast and Prepare Fresh Chiles.
MAIN COURSE: Pollo Dorado With Lemon Poblano Sauce
Pollo Dorado (Golden Chicken) achieves the ultimate golden, crunchy chicken fillets! A hearty, crispy follow-up to our delicate appetizer, the secret is a common southwestern breading made with fine ground tortilla chips offering a crunchy exterior that also seals in the juices for succulent, baked chicken in every bite. The sauce is a fabulous yogurt-based citrus blend with mild, herbaceous, fresh poblano chile pepper meat.
Poblanos are known for their aromatic, buttery chile flavor with a bit more depth than green chiles. Typically mild in chile heat, poblanos have been tested and confirm to be low FODMAP at a serve, and are an excellent source of vitamins A and C.
This recipe requires roasting and prepping the chiles to remove the skins. Check out this link for instructions on How to Roast and Prepare Fresh Chiles.
SIDE DISH: Cilantro Green Rice With Spinach and Lime
There are many versions of green rice, and this fluffy, zesty version nicely complements the Pollo Dorado's notes of maize. White rice tossed with a pesto consistency puree of fresh baby spinach, scallion green parts, fresh cilantro and lime juice creates a simple, bright side to many southwestern main dishes. Rest assured, this dish does not disappoint!
DESSERT: Vanilla Flan With Caramel Sauce
This beloved dessert of dreamy, creamy custard with rich, golden caramel is a treat for any occasion. The preparation of coating the pan with caramel, then adding the flan mixture to bake in a water bath is simple yet tastes like hours of effort were required. The addition of kiwi and strawberry add a pop of color and a flavorful fresh touch.
While the Low FODMAP Diet is not dairy-free for everyone, this recipe uses plain almond milk and canned full-fat coconut milk for a non-dairy treat that is equally flan-tastic to the conventional dairy version.
This recipe requires a minimum of 8 hours refrigeration, so make sure to prepare a day in advance. All you need to do the next day is remove from the mould, top and serve for guests as a sweet closure to your culinary journey through the southwest.
CALM TUMMY HAPPY HEART is the first low FODMAP cookbook from the United States with Monash University Low FODMAP Certified™ recipes. Click Here for more information and purchase options.
Note: Although chiles (chillies) are generally low in FODMAPs, some people with IBS may be sensitive to the capsaicin they contain. Capsaicin is a natural compound that gives chiles their spicy quality. You may need to limit how much chile you eat if your IBS symptoms are triggered by spicy food.