Between bridal showers and weddings these past few months, I have been fairly inundated with the opportunity for brunching.IMG_20170520_095130497

This has not only served to remind me that mimosas might be the best cocktail ever invented (and I am not exaggerating–the delicious simplicity…and yet, the possibilities for creative complexity!)….IMG_20170520_095935490

…but also to emphasize that traditonal make-ahead brunch foods are not always the most Low FODMAP [or, for me, specifically, “no-wheat or dairy or onions-please”] friendly. Sure, there is often some fruit you could sample, and MAYBE some plain, unadorned bacon or even a dressing-less salad (?!?) but for the most part you are skipping the more obvious offenders (doughnuts, bagels, muffins, yogurt) and taking your chances on the egg casseroles.


But can you REALLY pick around for just the eggs and the veggies?

I tried.

Oh, how I tried.

I really just wanted the eggs…and maybe a little low-lactose cheese. Some veggies. Perhaps a few bites of ham.

And I got to thinking…breakfast casserole without bread is really just quiche that doesn’t have to hold up to being cut into the shape of pie…right?IMG_20170621_180705285

So when I saw the July theme of The Recipe Redux was oven-free recipes (AND I was left with a whole lot of the Fairlife milk I bought for The Professor who opened it the day before leaving for two weeks #curses #thankgoodnessitslactosefree) I thought…let’s see what we can do here.

And by “we” I mean my slow cooker, the eggs, and I.

Success, my friends…grand success.IMG_20170621_180718518

It cooks in the time it would take you to shower, change, and get everything else ready to greet your guests…and it even maintains it’s shape.

If that’s something that you are going for.IMG_20170621_180534204

No Bread Slow Cooker Breakfast Casserole (or Crustless Quiche)

(Serves 4, generously)

  • 6 eggs
  • 1 cup 2% milk (lactose-free for Low FODMAP)
  • 1/2 tsp. ground mustard
  • 1/4 tsp. salt
  • 1/4 tsp. ground black pepper
  • 1/4 tsp. smoked paprika
  • dash of cinnamon
  • 2 1/2 cups baby spinach*
  • 4 oz. sliced baby bella mushrooms*
  • 3/4 cup shredded white cheddar cheese
  • 1/2 cup diced ham (optional)

*Veggies can be substituted.

  1. Whisk eggs in a bowl until all yolks are broken and well incorporated with whites.
  2. Add in seasonings, and whisk to combine.
  3. Stir in milk and set aside.
  4. Combine spinach, mushrooms, cheese, and ham (if using) in the slow cooker.
  5. Pour egg mixture over vegetables and ham.
  6. Stir well to evenly distribute.
  7. Cook on high 2 hours, or until eggs are browning, puffed up, and pulling away from the side of the pot.


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Such a long name for something so small.IMG_20170620_142807

My goal for this month’s Recipe Redux [Small Bite Desserts] was the same as my goal for most of my cooking these days: “What can I eat in from the pantry/fridge/freezer that will then, consequently, NOT have to be thrown away nor moved with me in August?”IMG_20170619_162050

The answer to that question varies, but the meals do sometimes end up a hot mess (see: sardines, roasted red peppers, rice cakes). However, sometimes they end up pretty darn delicious.

This is one of those times.IMG_20170620_141143939

I should note that this is NOT a low calorie or low fat dessert, despite it’s small size, but in the grand scheme of “Should I eat this donut or just have some apple slices?” dessert game of life, it falls towards the apple end of the spectrum. Choose a low (or no) sugar fruit conserve and you’ll have hardly any added sugar, just a TON of fiber, “good” fat, and protein.IMG_20170619_162218

These are DELICOUS without any cocoa powder, but that helps reduce the stickines. It’s not a requirement, however…it will just make the name shorter (?)


You could probably play around with the flavor of the fruit conserve (which is–I think–just a fancy name that Earthfare put on their store brand “fruit spread” product) and perhaps even the nuts, but the coconut and tahini must stay. Also, the cinnamon and ginger really add that something extra…but tinker and play and use whatever YOU need to use up. :)

Cocoa-Dusted Raspberry Coconut Almond Tahini Bites

Makes 12-15

  • 1/2 cup almonds
  • 1/4 cup raspberry fruit conserve (nothing too watery)
  • 3 Tbsp. unsweetened shredded coconut
  • 3 Tbsp. tahini
  • 1/4 tsp. salt
  • 1/4 tsp. cinnamon
  • 1/4 tsp. ground ginger
  • 2 Tbsp. unsweetened dark cocoa powder
  1. Combine all ingredients except cocoa powder in a food processor.
  2. Process until a chunky paste forms.
  3. Spoon out almond mixture into a bowl and store in the fridge for at least an hour.
  4. Put coca powder onto a small plate or saucer.
  5. Remove almond mixture from the fridge and roll into balls.
  6. Roll each ball into cocoa powder to form a light dusting.
  7. Enjoy!

**Store in the fridge for best flavor and preservation.


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There have been many reasons to celebrate around here, lately: dissertation defenses, new jobs, birthdays, end-of-the-year BBQs, actually sleeping through the night every now and then (battling insomnia, not a newborn).

And, of course, graduations.

Mine is not until August, but my dear friend and ‘bama little sister, Amanda, is graduating tomorrow, and I wanted to make a little treat for her to commemorate the occasion.IMG_20170504_183130_142

Did you know that Birthday Cake Granola is a thing?

Because it is.IMG_20170504_165455894

And while there are “healthy birthday cake granola” recipes (or at least one), I figured, let’s just not even TRY to pretend like you want anything but butter and sugar and more sugar (sprinkles) and ACTUAL CRUMBLES OF FAUX BIRTHDAY CAKE.IMG_20170504_154547102

So find a reason to celebrate.IMG_20170504_165200459

Because cake is for ANY occasion.IMG_20170504_154500740

Birthday (“Celebration”) Cake Granola

Adapted from this recipe by Sprinkle for Breakfast

Birthday Cake Crumbles

  • 1/4 cup granulated sugar
  • 1 Tbsp. brown sugar
  • 1/4 cup + 2 Tbsp. all purpose flour
  • 1/4 teaspoon baking powder
  • 1/4 teaspoon salt
  • 1/4 teaspoon butter extract
  • 2 tsp. vanilla extract
  • 2 Tbsp. canola oil
  • 1 Tbsp. rainbow colored sprinkles or non pareils
  1. Preheat oven to 350 degrees.
  2. Mix together sugars, flour, baking powder, and salt in a mixing bowl.
  3. Add extracts and oil.
  4. Using an electric mixer, blend ingredients until crumbles form.
  5. Stir in sprinkles or non pareils.
  6. Bake mixture for 10 minutes in an even layer on a parchment paper lined baking sheet.
  7. Remove from oven and allow to cool.

Birthday Cake Granola

  • 1 recipe Birthday Cake Crumbles
  • 2 1/4 cup old fashioned rolled oats
  • 1/2 cup chopped unsalted cashews
  • 1/4 cup butter, melted
  • 1/4 cup vanilla almond milk (unsweetened)
  • 1 tsp. vanilla extract
  • 2 Tbsp. brown sugar
  • 1 tsp. granulated sugar
  • pinch (or three) of salt
  • 2 Tbsp. rainbow colored sprinkles
  • 1/4 cup white chocolate chips
  1. Preheat oven to 325 degrees.
  2. Stir together oats and cashews in a large mixing bowl.
  3. Add butter, almond milk, extracts, brown sugar, and a pinch of salt.
  4. Mix together all ingredients until well combined.
  5. Spread mixture evenly on a parchment paper lined baking sheet.
  6. Sprinkle 1 tsp of granulated sugar and a pinch or two of salt over the granola.
  7. Bake for 30 minutes.
  8. Remove from oven.
  9. Melt white chocolate chips in microwave (cooking for 30 seconds, then in 10 second increments).
  10. Use a spoon to drizzle white chocolate over granola.
  11. Sprinkle the sprinkles (!) over the pan.
  12. Allow to cool, then mix in Birthday Cake Crumbles.
  13. Enjoy!
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“For Anything” Sauce [Recipe Redux]

by Sarah on April 21, 2017 · 1 comment

Long time, no blogging, huh?

I may have reached the point where there is too much to even catch you up on (if you’re even reading anymore) and I should just gloss over the facts of the past few months. But for now, I’ll give you a recipe that you can use to gloss over your leftovers.*

*Not my best transition…I’m a bit rusty.


I wanted to jump in this month to help The Recipe Redux bring attention to the problem of food waste (in honor of Earth Day). This is something I have been concerned with ever since I lived in Austin and attended a viewing of the documentary Dive. More recently, John Oliver did a fantastic job of explaining the issue and why we all should be concerned.


Now, my contribution is useful for using up leftovers–extra veggies, extra cooked grains, extra bites or bits of meat, or the last few eggs in the carton–but it is doubly effective at promoting conservation, because many of these “extras” are in my fridge because I purposely cook more than I need.

IMG_9501 (640x427)

If the oven’s already on, cook as many vegetables as you can.

If you’re cooking two servings of rice, why not cook four (or more)?

It’s just as easy to cook four chicken breasts as it is two, isn’t it?

IMG_9481 (640x427)

All of these leftovers make for endless combinations of delicious and nutritious lunchtime (or dinner time) concoctions of happiness.*

*If happiness, for you, is defined as “everything random from the fridge dumped in a bowl for me to eat with chopsticks”

IMG_9472 (640x427)

The Professor isn’t down with leftovers, but I cook just so that I can HAVE leftovers.IMG_9506 (640x427)

And I made up a “sauce” (or dressing) that works with, well, ANYTHING. Literally. I have yet to find a vegetable, a grain, or a protein that it does not taste delicious poured over. (And that includes scrambled eggs–or eggs that should have been an omelette but weren’t. It’s like fried rice that way.)IMG_9497 (640x427)

(Leftover) Veggies + Grain + Protein + “For Anything Sauce”

[Bonus points if you actually use an almost empty jar of mustard to make it in rather than throwing it away.]IMG_9485 (427x640)

“For Anything” Sauce

  • 2 parts* stone ground dijon mustard
  • 2 parts lemon juice
  • 1 part maple syrup
  • 1 part low sodium tamari
  • 1/2 part EVOO
  • ground black pepper (to taste)

*NOTE: a “part” for a single serving is a teaspoon…to store some extra, use 1 Tbsp for each “part” (or keep adjusting up from there)

Whisk together all ingredients.

Pour over desired grain, vegetables, and protein.

Stir well.


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I received a free sample of Kikkoman soy sauce mentioned in this post. By posting this recipe I am entering a recipe contest sponsored by Kikkoman and am eligible to win prizes associated with the contest. I was not compensated for my time.


When I found out that The Recipe Redux and Kikkoman were co-sponsoring a “Sodium Saving, Flavor Raising” contest to substitute soy sauce for salt in a favorite recipe, I knew I would have to participate. Soy sauce is rich in (the best of the tastes) umami, and can add that missing ‘something’ to a dish, and since transitioning to a a Low FODMAP diet, it has become a go-to seasoning addition for almost every dressing, sauce, marinade, and soup or stew I have made. Low FODMAPPERS have to find as many ways to add oomph to recipes as we can, because we can’t fall back on onion or garlic to add subtle undertones of flavor.


The even better news is that using it instead of table salt in a recipe will give you all the flavor with lower sodium. Using 1/2 tsp. Kikkoman Soy Sauce in place of 1/2 tsp. table salt will cut the sodium content of the recipe is cut by 1000 mg.

[In addition to Less Sodium Soy Sauce, Kikkoman offers a variety of other less sodium products including 50% Less Sodium Gluten-Free Tamari Soy Sauce, Less Sodium Teriyaki Marinade & Sauce, and 50% Less Sodium Gluten-Free Teriyaki Marinade & Sauce.]


For this contest, I went to one of my favorite recipes: shakshuka, a traditionally Middle Eastern dish of eggs poached in tomato sauce. I used to eat it with toast, but Low FODMAP has made me a fan of eating rice whenever possible, so I now serve it over rice.img_9434-1280x853

While simply substituting soy sauce for salt wouldn’t make the flavor profile any different in the face of some strong spices, I wanted to play up the slightly Asian undertones by adding ginger and sambal oolek chile paste to the original recipe.


And my shakshuka will never be as pretty as those perfectly round, poached eggs you’ll see on Pinterest or in any recipe search for the dish on Google, it tastes just as good as they do, I’m sure….if not better.


“Sodium Saving” Low FODMAP Shakshuka with Ginger & Soy

(Serves 4)

  • 4-8 eggs (depending on appetites)*
  • 1 Tbsp. garlic infused olive oil
  • 2 tsp. minced ginger
  • 1 red bell pepper, diced
  • 1 14-oz can no salt added diced tomatoes (preferably fire roasted)
  • 1 8 oz. can no salt added tomato sauce
  • 2 tsp. ground cumin
  • 2 tsp. sweet paprika
  • 1/4 tsp. sambal oolek (chile paste)
  • 1 Tbsp. Kikkoman Traditionally Brewed Less Sodium Soy Sauce (or more, to taste)
  • 1/4 cup fresh cilantro, chopped
  • 1 cup brown rice, dry measure
  1. Prepare rice according to package directions.
  2. In a large, wide skillet or sauce pan–preferably with a high ‘lip’/edge and definitely with a lid–saute ginger and bell pepper in garlic infused olive oil until softened.
  3. Add tomatoes and tomato sauce to the pan, stirring well to combine all vegetables.
  4. Stir in spices and Kikkoman soy sauce and bring sauce to a simmer.
  5. Continue to simmer about 5 minutes.
  6. Reduce heat to medium low.
  7. Crack eggs into a small bowl, then slide into the pan one at a time, working in batches if necessary.
  8. Cover pan and cook eggs until whites are (at least mostly) cooked and yolks are just setting up.
  9. Spoon egg(s) into bowls with rice and sprinkle with cilantro.


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So the theme of this month’s Recipe Redux was Grab a Book (and Cook), celebrating December 2016 by choosing a recipe on page 16, 201, 12, or some combination of all those numbers.


Instead, I grabbed an e-mail. But it was sent on December 16th.

[Or the 18th. Whatever.]


The thing is, The Professor is already up north, where I will soon join him, but while he’s gone, I needed to make this recipe, because it features two of his most hated–and my most favorite–ingredients: ginger and peanut butter.


I made it Low FODMAP by removing the shallots and onions, using water instead of broth, and–because too much zucchini always causes me tummy trouble–subsituted the better tasting yellow squash.


I also made it a bit healthier (maybe?) by roasting the veggies instead of frying them, although you could definitely just saute or steam them with the ginger and spices in the pot.


This is CRAZY good and SUPER simple and I wish I had any chance of convincing The Professor to eat it. Guess I’ll just have to save it for every time he goes out of town. :)


Low FODMAP Spicy Ginger Peanut Stew

[Adapted from Julia Moskin’s recipe for The New York Times]

(Serves 8)

  • 1/2 lb. yellow squash (about two small to medium sizes), chopped
  • 1 medium eggplant, chopped
  • 1 Tbsp. coconut oil
  • 3-4 Tbsp. minced ginger
  • 1 tsp. salt
  • 1 1/4 tsp. ground cumin
  • 1 tsp. ground coriander
  • 3/4 tsp. turmeric
  • 1/4 tsp. cayenne pepper
  • 1/4 asafoetida (optional)
  • 2 14.5 oz cans fire roasted diced tomatoes (with no added seasonings for Low FODMAP)
  • 1/4 cup tomato paste
  • 4 cups water
  • 1/2 cup natural peanut butter (or 1/2 cup peanut flour mixed with 1/4 cup water)
  • 2-3 Tbsp. lemon juice
  • 1/4 cup chopped fresh cilantro, plus more for garnish
  • 1/4 cup dry roasted peanuts, for garnish
  • 2 cups brown rice, dry measure
  1. Roast squash and eggplant for 20 minutes in a 400 degree oven (until crisp tender, but not mushy). Set aside.
  2. Prepare rice acording to package directions.
  3. While rice is cooking, heat coconut oil in a soup pot over medium heat until melted.
  4. Add ginger and seasonings to the pot, stirring well. Cook and stir about 2-3 minutes.
  5. Add tomatoes, tomato paste, water, and peanut butter to the pot.
  6. Bring to a boil, then reduce heat to a simmer.
  7. Stir in roasted veggies.
  8. Just before serving, stir in lemon juice and cilantro.
  9. Serve over brown rice, sprinkled with cilantro and peanuts.



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If The Professor ate kale and said it was good, then I feel like I would be abandoning my duties to the world NOT to share the recipe.


Dinosaur kale if you’re fun, Tuscan kale if you’re not. Toasted walnuts. Simple dressing. A smidge of sharp cheese. (I used the special edition Grano Padano from Aldi’s, but Parmesan is also sufficient.)

Easy and delicious. Made The Professor willingly eat kale.

Not sure what more I have to say.

Low FODMAP Dinosaur/Tuscan Kale Salad with Maple Lemon Vinaigrette

(Serves 4-6)

  • 1 bunch Dinosaur/Tuscan kale
  • 1/4 cup toasted walnuts, chopped
  • 1/4 cup shaved Grano Padano or Parmesan cheese
  • 1 Tbsp. garlic-infused olive oil
  • 2 Tbsp. EVOO
  • 1/4 tsp. salt
  • 5 Tbsp. lemon juice
  • 1 1/2- 2 Tbsp. maple syrup

Wash and ‘de-stem’ the kale. Cut into thin (1/4″ or so) strips.

Whisk together dressing ingredients.

Pour dressing over kale and massage with your hands (or just mix together with a spoon).

Just before serving, sprinkle with cheese and walnuts.

Toss lightly and serve.

Note: I like to dress the salad and let it sit in the fridge for a few hours because I think it tastes better, but the kale shold soften up in as little as 30 minutes.

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I received free samples of the Krusteaz products mentioned in this post. I was not compensated for my time.


Nothing says “Thank You” like freshly baked muffins.img_8772-1280x853

And nothing says “Happy Fall Birthday!” like a giant cake made out of pumpkin pancakes.


Luckily, I was able to “Say it with Krusteaz” AND show off their brand new packaging.


The smell of your kitchen alone is worth baking for…img_8739-1280x853

…but the rave reviews and fabulous taste make these gifts of baked treats truly special.


Pumpkin Pancake Birthday Cake with Spiced Pears

  • 1 box Krusteaz Pumpkin Spice Pancake Mix
  • 1 1/4 cup 2% milk
  • 1 cup water
  • cooking spray (butter or coconut oil)
  • 2 cups fresh pears, peeled and chopped
  • 1 Tbsp. pie spice
  • 1 8 oz. container whipped topping
  • 2-3 Tbsp. maple syrup
  1. In a medium saucepan, combined fresh pears, 2 tsp. pie spice, and a few tablespoons of water (to cover the bottom of the pan). Bring to a simmer and cook until pears are soft, but not mushy.
  2. Meanwhile, stir together pancake mix, milk, and water, in a large mixing bowl.
  3. Heat a small skillet* over medium to high heat.
  4. Working one at a time, make pancakes approximately 6″ in diameter, spraying the pan well with cooking spray in between each one. [If you mess up a few, that’s OK! This recipe allows for about 3 large pancakes to be leftover for snacking….or mistakes.]
  5. Allow pancakes to cool.
  6. While pears and pancakes are cooling, stir together whipped topping and 2 Tbsp. maple syrup.
  7. When pancakes are cool, assemble cake: layer a pancake, topped with whipped topping, sprinkled with pears, then repeat, ending with whipped topping and pears.
  8. Sprinkle remaining tsp. of pie spice over the top of the cake and drizzle with remaining syrup.

*I used a 6″ skillet, so each pancake filled the pan. If you have a larger skillet, you can make more pancakes at a time, but you’ll need to try and keep them uniform size.


I was also given the chance to sample some of Krusteaz Gluten-Free mixes, and I had people in my office–where I left the Blueberry Muffins–coming up to me days later telling me how addictively delicious they were!


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So if you’re like me, you kind of thought, “Cool theme fort this month’s Recipe Redux, but really, aren’t these ‘Plant Power Bowls’ just about the sauce you cover everything in?”


But man, the delicata squash (although butternut or sweet potatoes will do), roasted at 400 degrees with just a little olive oil, salt, pepper, and thyme is so delicious it’s hard to save enough to even MAKE a bowl.img_8931-1280x853

And roasted grapes..nothing added, just popped in to the oven along with the squash (or potatoes) until bursting with sweetness (literally….out spills the juice)–well those go down like candy.img_8990-1280x853

Oh, and of course the spinach, sauteed with lemon juice, ginger, and salt is everything you would hope it could be.img_9000-1280x853

The quinoa is perfect for providing protein, fiber, and perfect for soaking everything up.img_8992-1280x853

But yeah, it’s really just about the sauce.img_8983-1280x823

Pumpkin Spice Miso Peanut Sauce

[Makes enough for 4-6 bowls]

  • 1/4 cup peanut butter (or 4 Tbsp. peanut powder + 2 1/3 Tbsp. water)
  • 3 Tbsp. warm water
  • 1 Tbsp. mellow white miso
  • 1 Tbsp. lemon juice
  • 2 tsp. pure maple syrup
  • 1/4 tsp. pumpkin spice
  • 1/4 tsp sambal oolek (optional)

Whisk together all ingredients.

Pour liberally over the bowl described above….or anything, really.

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I received free samples of the Bumble Bee Albacore Tuna mentioned in this post. I was not compensated for my time.


When you go on a Low FODMAP diet, you start to rely on straight-up protein as the one thing you know will keep your belly calm. So regardless of potential mercury elevating effects (whichI think have been debunked?) I find myself consuming multiple cans of tuna a week. Sometimes just cracked open, water squeezed out, a pinch of salt added, and eaten straight from the can with a fork.

Because that’s what you do when you can’t eat a bowl of watermelon for a snack anymore.img_8861-1280x853

What perfect timing then, with Bumble Bee Seafoods recent announcement that it would be the first major American tuna supplier to certify all of its canned white albacore tuna as Non-GMO, in addition to an expansion of  Trace My Catch feature, which will now include all of its salmon, sardines, and clam products, in addition to its tuna.img_8866-1280x774

In honor of these sustainable achievements–and because October is National Seafood Month–I was given the opportunity to create a recipe using the new, Non-GMO branded tuna for a recipe.


I figured I should probably move beyond the salt, fork, can mode of consumption mentioned earlier, but I didn’t feel the need to get TOO complicated. After all, my cooking time these days involves whatever I can make happen in the 10 minutes I stand up to stretch from dissertation transcription and writing.img_8875-1280x853

This, though, this is worth taking a break for.


Low FODMAP Curry Coconut Tuna Salad

[Makes 1-2 servings, depending on hunger level :)]

  • 1 6 oz. can Bumble Bee Non-GMO Wild Caught Albacore Tuna in Water
  • 2 Tbsp. finely diced carrots
  • 1 Tbsp. finely chopped cilantro
  • 1 Tbsp. plain, unsweetened coconut milk yogurt
  • 1 Tbsp. Low FODMAP* curry powder
  • 2 tsp. lime juice
  • 1/8 tsp. Low FODMAP* garam masala
  • salt, to taste
  • 1/2 Tbsp. unsweetened flaked coconut

*Includes no onion or garlic powder.

  1. Rinse and drain tuna.
  2. In a small mixing bowl, combine all ingredients, except salt and coconut.
  3. Stir everything together, adding salt taste.
  4. Sprinkle with coconut just before serving.

(I prefer mine on Romaine lettuce, perhaps with a side of leftover, cold rice–seriously– or a wheat-free toast, or rice cake.)

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