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


Call me gobsmacked the first time I saw The Professor swipe hummus across a piece of bread and make a sandwich.

For someone who won’t let me put any toppings but cheese on pizza, let’s just say, hummus on a sandwich is thinking WAY outside of the culinary box.img_8607-1280x854

It should NOT be surprising, then, that The Professor was also the first to dig into (spread onto?) the new Sabra Spreads that made their way to our doorstep.img_8592-1280x853

[I have no idea if he liked them or not, but this also means nothing, as the only time he will comment on how good something is is 1) if someone else made it, and 2) that someone is a professional chef.]


I knew that when it came to this recipe contest (co-sponsored by The Recipe Redux), I really needed to think outside of the (lunch) box, so to speak, but it turns out, the random combination that came about because of the random things I tend to buy without knowing how I’ll use them is NOT THAT WEIRD. In fact, I found quite a few recipes pairing grapes and salmon…but none on a sandwich!


I wanted to keep this as Low FODMAP as possible, and since 1 Tbsp. of hummus is moderately “safe” on the diet, I figured 1 Tbsp. of sandwich spread would also be OK. [I suffered very few consequences that I can report.]


This is on a corn tortilla (for FODMAP friendly purposes), but it would taste great on a flour or whole wheat tortilla or wrap as well.


You might still think the combo sounds strange, and that’s OK.

The Professor would eat it, though.*


*OK, he definitely would NOT eat this, but that doesn’t mean you shouldn’t. :)

Smoked Salmon, Grape, & Spinach Wrap

  • 1 large corn, flour, or whole wheat tortilla
  • 1-2 Tbsp. Sabra Spreads Sea Salt & Cracked Black Pepper
  • 2 oz. thinly sliced smoked salmon
  • 1 cup loosely packed baby spinach
  • 1/3 cup chopped red grapes
  • 2 Tbsp. crumbled feta
  1. Spread Sabra Spread onto tortilla.
  2. Layer salmon and spinach on top.
  3. Sprinkle with grapes and feta cheese.
  4. Roll up and eat!

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I received coupons for the Nasoya products mentioned in this post. I was not compensated for my time.


OK. The title of this post is highly misleading. It SHOULD be called Peanut Butter Miso Tofu w. Strawberry Jam & Soy Dipping Sauce. But I’ve learned that with children (and some 35-year-old adult males who shall remain nameless) it is often better to keep it simple, and the names of any potentially alarming ingredients out of the working title. [Until they’ve tried it, of course.]


And this recipe IS for kids. As part of Nasoya‘s Outside-of-the-Lunchbox recipe series for the new school year, I was offered free products in exchange for a recipe. [That was the least difficult decision I had to make that day.]img_8419-1280x853

Since joining a Low FODMAP community online, I’ve learned that yes, even kids need to go on a Low FODMAP diet sometimes, and that their parents need something to feed them. So for this thinking outside-of-the-lunchbox challenge, I also wanted to think low FODMAP, and something that would be just as great warm the night before, and then delicious packed up in a lunchbox as leftovers.


This recipe absoluely fits the bill. As well as all those naturally kid-friendly (OK, and adult-friendly) characteristics of being both sweet and salty, healthy and delicious, and has the strong potential to be finger food.img_8455-1280x853

Thank you, Nasoya! [I’ll let y’all thank ME, later. :)]



Peanut Butter Miso Tofu w. Strawberry Jam & Soy Dipping Sauce

[Serves 4]

  • 1 14 oz.-package Nasoya firm or extra firm tofu
  • 2 Tbsp. natural peanut butter*
  • 2 Tbsp. water
  • 2 tsp. mellow white miso
  • 2 tsp. lemon or lime juice

For the dipping sauce:

  • 1/4 cup strawberry jam (Low FODMAP approved)
  • 1 Tbsp. tamari or soy sauce
  • 3 Tbsp. water (adjust according to jam consistency)
  • pinch of ground ginger
  • pinch of cinnamon
  • 1/4 tsp. samball oolek (optional, if you–or your children–like things with a little kick!)

*The salt and sugar content of the peanut butter you use may affect how much miso you want to add. Adjust according to taste.

  1. Drain tofu. Cut into 8 equal-sized blocks and press between paper (or cloth) towels for at leat 20 minutes.
  2. Preheat oven to 400 degrees.
  3. Cube tofu and arrange on a baking sheet coated with cooking spray.
  4. Bake tofu for 20 minutes, or until golden brown.
  5. In a small bowl, whisk together peanut butter, miso, water, and lime/lemon juice.
  6. In a second small bowl, whisk together dipping sauce ingredients.
  7. When tofu has finished baking, heat a smidge of coconut oil in a frying panover medium-high heat.
  8. Add tofu to the pan, stirring rapidly and continuously for about 30 seconds.
  9. Pour peanut sauce over tofu, and continue to stir.
  10. Cook until tofu is coated and browned.
  11. Serve warm OR cold over rice (or another grain), with a side of dipping sauce and cut veggies.


P.S. This is how I press tofu in The Smart Kitchen.


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To be honest, for someone who loves to cook as much as I do, I don’t have too many early memories of cooking.


There was making pancakes with Papa Smart on weekends, but really that was me wanting to take over because he erred on the side of burnt and I love them still gooey in the middle. (It’s true.)

There was apparently cookie making with my Grammie but that I remember mostly because of some fantastic photos of me and my cousin licking chocolate off of her fingers.

And of course, the delicious spaghetti with a side of “garlic (powder & butter) bread” I used to make for my sister when I babysat.

Not having strong memories of cooking does NOT, however, mean I don’t have memories of FOOD.img_8383-1280x853

One thing I remember very strongly is the carrot and raisin “salad” Mama Smart always (always!) made for our church Lenten potlucks. Probably there was a lesson on how to make it, or I stirred it together for her, or maybe I just picked out all the raisins and prevented smooth assembly….either way, it is still a taste memory from my childhood.img_8392-1280x855

For whatever reason, that is the dish that stuck in my brain when I heard this month’s Recipe Redux theme…but of course I had to add a new twist. [And since there are now 1,000,000 versions of carrot salad all over the internet, I don’t even know if this one will stand out to anyone but me. :)]


[Low FODMAP] Warm Carrot & Kale Salad with Creamy Maple Dijon Dressing

(Serves 4 as a side dish)

  • 4 cups shredded carrots
  • 3 cups frozen chopped kale, thawed [substitute spinach if you can’t find kale]
  • 1/4 cup raisins
  • 3 tsp. (or so) olive oil
  • 1 cup plain kefir [or yogurt, if not following a Low FODMAP diet]
  • 4 tsp. maple syrup
  • 1 Tbsp. stone ground dijon mustard
  • 3 tsp. lemon juice
  • 1 tsp. salt (or more, to taste)
  1. Whisk together kefir, maple syrup, mustard, lemon juice, and salt.
  2. Heat oil over medium heat in a large saucepan.
  3. Add carrots, kale, and raisins to the pan.
  4. Stir well, and continue to saute until carrots are crisp tender.
  5. Pour dressing over carrots and kale, stirring well to combine.
  6. Cook until heated through.
  7. Serve immediately.

NOTE: This does taste great cold. It just wouldn’t be a warm salad then. Obviously.

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By posting this recipe I am entering a recipe contest sponsored by Nestlé Health Science and am eligible to win prizes associated with the contest. I was not compensated for my time.


Can you imagine how excited I was to find out that Nestle Health Science had created a Low FODMAP Central website this past spring to help educate people with IBS [or the family and friends who suffer with them :)] by providing accurate information and helpful tools and recipes?

Can you imagine how much MORE excited I was to learn that the latest contest for The Recipe Redux was to create a recipe for the site?


One of the best parts of converting to and following a Low FODMAP diet (aside from the obviously much happier GI system) has been finding a number of other people like me, and sharing tips and recipes, even just through creating a Pinterest board with suggestions for how to adapt recipes.unbenannt

I’ve also been more inspired in the kitchen lately. Challenges will do that for me. So when I faced the issue of what to take to a football viewing party, I came up with this. (Yes, it tastes great with pizza.)

Because of said pizza, however, there was a lot leftover, and I realized it was a perfectly packable lunch, which I’ve heard to be a big quandary for people upon switching to a diet limiting FODMAPs.


When following a Low FODMAP diet, it is recommended that you stick with one serving of fruit per meal. I’ve purposely balanced out the serving of grapes in the dressing and those in the salad to feed 4 people and remain Low FODMAP in terms of fruit servings. However, if you have a particular sensitivity in this area, you may want to adjust the amount of dressing you use or the quantity of oranges.

Speaking of individual differences, I find that my tummy prefers green to red grapes (my tongue has it’s own ideas…it actually prefers the black ones), and the vinaigrette tastes great with either type. [In the photo below I used 3/4 cup green, 1/4 cup red.]img_8283-1280x853

It’s really just up to you how vibrantly purple you want your salad to be. :)


Low FODMAP Spinach & Quinoa Salad with Grape Vinaigrette

(Serves 4)

  • 3/4 cup quinoa, dry measure
  • 10 oz. baby spinach (or flat leaf spinach, coarsely chopped)
  • 1 1/2 cups sliced cucumber
  • 2 navel oranges, peeled and chopped (about 1/2 cups)
  • 1/4 cup chopped, toasted walnuts
  • Grape Vinaigrette
    • 1 cup seedless grapes (red will result in a vibrant purple/pink vinaigrette)
    • 2 Tbsp. sherry vinegar
    • 1 Tbsp. tahini
    • 1 tsp. dijon mustard
    • 1 tsp. dried thyme (leaves)
    • 1/8 tsp. salt
  1. Prepare quinoa according to package directions.
  2. Combine vinaigrette ingredients in a blender and process until smooth.
  3. In a large salad bowl, stir together quinoa, spinach, cucumbers, and oranges.
  4. Just before serving, dress salad with prepared vinaigrette.
  5. Sprinkle with toasted walnuts.

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One thing I never thought I’d sayas a former vegan/vegetarian/whathaveyou–is that I am currently having a love affair with ground turkey—as in “craving it on the regular.” Strong cravings. Like, want to eat it for breakfast, lunch, AND dinner types of cravings.IMG_8185 (1280x853)

As y’all know (I hope) it’s not meat in and of itself that I am against, but much of the terrible aspects surrounding its production and processing in this country…so I have tried to be very careful about where, and from whom, I purchase meat.

The FODMAP diet has meant an increase in protein in my diet, and that also means an increase in meat. [You can be a vegetarian and eat Low FODMAP, but this is what works for me.] Luckily, I’ve found a ground turkey in town that I *believe* is humanely raised, and I’ve been having a lot of fun using it in various recipes.

Like this one.IMG_8188 (1280x852)

Inspired both by the success of a Thai Basil Ground Turkey Skillet I tried, as well as a recipe for Orange Spice Chicken I saw on Pinterest, this dish came together fast, and with amazing results. So I had to share.

Really because I need someone else to start craving ground turkey and make me feel better about the situation.

IMG_8191 (1280x853)

Herb & Spice Orange Turkey Skillet

(Serves 4)

  • 1 cup brown rice (dry measure)
  • 1 lb. ground turkey
  • 1 10-oz. package fresh spinach (about 6 cups)
  • 2 cups chopped oranges
  • 1/3 cup water
  • 2 Tbsp. chopped fresh basil
  • 1/4 tsp. dried oregano
  • 1/4 tsp. dried dill
  • 1/4 tsp. smoked paprika
  • 1/4 tsp dried thyme
  • 1/8 tsp. cayenne pepper
  • salt + pepper, to taste
  • hot sauce, to taste [make sure it is FODMAP friendly, such as Louisiana brand]
  1. Prepare rice according to package directions.
  2. While rice is cooking, blend together 1 cup chopped oranges, 1/3 cup water, 1/8 tsp. each of thyme, oregano, dill, smoked paprika, and cayenne pepper, along with a pinch of salt.
  3. About 15 minutes before rice is finished, add a bit of olive oil in a non-stick skillet over medium high heat.
  4. Season ground turkey with remaining spices, as well as salt and pepper, then add it to the hot pan.
  5. Using a wooden spoon, break up turkey and cook until browned.
  6. Pour orange sauce over the turkey.
  7. Stir in oranges, spinach, and fresh basil.
  8. Cook until spinach is wilted.
  9. Serve with rice, and drizzle with hot sauce if you like. :)
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It’s not every day Thomas Jefferson sends you a care package from the garden at Monticello.


But when I had the opportunity to receive some vegetables and herbs from Monticello and create a recipe in honor of the 10th annual Heritage Harvest Festival, well, there was absolutely no way I was going to pass that up, even if I won’t be in Virginia to attend the festival as I have in the past.HHF2016

I requested a surprise shipment, so that I could play my at-home version of Monticello Chopped. Upon opening my box, I harkened back to my days at UVA and a mantra that may have been a joke, but seemed appropriate now.

What Would TJ Do?

Well, he wouldn’t have cooked any of this himself. Let’s be clear about that straight up.IMG_8077 (1280x853)

What Would TJ Do?

He’d recognize the beauty in not messing around too much with the vegetables. He wasn’t a vegetarian, but he ate meat “like a seasoning” according to his granddaughter, or, as he himself described, “as a condiment for the vegetables, which constitute my principal diet.”IMG_8151 (1280x853)

What Would TJ Do?

He’d say “just because something hasn’t been done before, doesn’t mean we shouldn’t try it now.”

This was the man who wrote The Declaration of Independence, after all.

So let’s go ahead and declare our independence from the idea that tomatoes and okra, when served together, have to be stewed and soft. Be adventurous: raw okra is delicious (but you can steam it a bit if you like).

IMG_8101 (1280x853)

What Would TJ Do?

Well, TJ would look up the definition from pilaf and recognize that instead of being cooked in a seasoned broth, the seasoning is added in the form of a dressing after it’s been cooked.

So I guess it’s really just a salad. But that’s not quite as much fun to say, now is it?

IMG_8142 (1280x853)

What Would TJ Do?

Well, if he’s anything like me, he’d stop talking and start eating.

IMG_8176 (1280x853)

[And encourage you to buy tickets to this year’s Heritage Harvest Festival if you are in the vicinity of Monticello on September 10th. Use discount code VEG16 and you’ll received a $10 discount for the Friday Night Opening!]

IMG_8143 (1280x853)

Okra & Tomato Pilaf with Lemon Herb Dressing

[Serves 6-8 as a side dish]

  • 1 cup brown rice (dry measure)
  • 1 1/2 cups halved yellow pear (or cherry) tomatoes
  • 2 cups sliced raw okra
  • 1/2 cup finely diced green Marconi pepper
  • salt + pepper, to taste

For the dressing:

  • 1/2 cup fresh lemon juice
  • 3 Tbsp. finely chopped herbs (i.e. sage, tansy, basil, lemon balm)
  • 1 Tbsp. extra virgin olive oil
  • 2 tsp. sugar
  • 1 tsp. Dijon mustard
  • 1 tsp fresh minced ginger
  • pinch of salt
  1. Prepare brown rice according to package directions.
  2. While rice cooks, whisk together dressing ingredients.
  3. Steam okra for 2-3 minutes, just until bright green but still crisp.
  4. Combine tomatoes, peppers, and okra in a large mixing bowl.
  5. When rice is finished, add it to the bowl.
  6. Pour dressing over rice and vegetables, stir well to incorporate.
  7. Serve warm or –my preference–chilled.
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Call The Griswolds and cue The Go-Gos, because the theme of this month’s Recipe Redux is VACATION.

Stir up (literally) a recipe that reminds me of a vacation? Well, I wish I could say that this was inspired by a tropical jaunt to the beach, or my interntional summer adventures to Spain or Japan, but as much as I want to recreate some of those memories in food form…

This recipe is all about a road trip.


A trip, specifically, that Sister Smart and I took to South Georgia after moving me into my new apartment in Tuscaloosa three years ago (plus a week or so).

Stopping by a roadside vegetable stand in South Alabama, we decided to buy (and try for the first time), some good ol’ southern boiled peanuts.

...which, as so many of y'all aren't familiar, taste like salty peanuts but with the texture of a chickpea.

And..oh my.

Salty, sweet, with–as I mentioned at the time–the texture of a chickpea.IMG_7650 (1280x853)

What better to make hummus with, then, no?

IMG_7664 (1280x853)

OK, so not technically hummus, because, as we’ve talked about ad nauseum, hummus means chickpea, and it can’t actually be hummus without ’em.

IMG_7667 (1280x853)

But without ’em it’s FODMAP friendly, potentially easier to digest, and simply delicious.

IMG_7670 (1280x853)

I can’t guarantee you can find canned boiled peanuts unless you live in the South, near a Winn Dixie…

IMG_7652 (1280x853)…but if you don’t live in the South you probably recoiled at the thought of boiled peanuts and aren’t even reading this anymore…so we’re cool.IMG_7686 (1280x853)

Cajun Boiled Peanut “Hummus”

(Low FODMAP, GF, Vegan)

  • 2 13.5 oz. cans boiled peanuts
  • 1 1/5 Tbsp. tahini
  • 3 Tbsp. water
  • 3 Tbsp. chopped fresh cilantro
  • 2-3 Tbsp. lime juice
  • 1/2 cup chopped, peeled yellow squash (optional)*
  • 1/4 tsp. ground cumin (or more, to taste)
  • 1/8 tsp. ground black pepper (or more, to taste)
  • dash of cayenne pepper
  1. Crack and peel drained peanuts.
  2. Rinse peanuts VERY well.
  3. Combine remaining ingredients (except water) in a food processor.
  4. Process until well mixed.
  5. Add water by the tablespoon until desired consistency.

*Adding yellow squash will add bulk and reduce fat and calories, however the flavor is diluted, and you may need to add some extra spice.

IMG_7692 (1280x853)

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Part of the Low FODMAP “conversion” has been figuring out how to cook dishes and meals I love in a way that will (ideally) be a bit better for my belly.*

*I may have to change my diet, but my love for alliteration will remain!IMG_7865 (1280x853)

I’ve already reconfigured my recipe for bulgogi, and since I’ve worked with Americanized (and FODMAP-olated?) Korean food….why not try Thai?IMG_7857 (1280x853)

One of my FAVORITE FAVORITE things to make (any time, but especially when The Professor is gone because this method of “one pot” pasta cooking offends him, much like any pasta made without semolina) is my One Pot Thai Veggie Pasta.IMG_7847 (1280x853)

With The Professor out of town this past week, I knew JUST what to do: make a FODMAP friendly version for me to indulge in…for the next three days.*

*I like it best cold. What can you do?IMG_7848 (1280x853)

The sauce is even creamier than before, and I do suggest adding just a hint of clove to stand in for the lack of Worcestershire (although if you can tolerate it, by all means, cut back on the fish sauce and use that instead…I’m still testing certain condiments so I played it safe).IMG_7867 (1280x853)

Seriously, still amazing.

Still not REALLY Thai food.

And still the kind of thing you make that is really hard not to consume all at once, with a wooden spoon, while standing over the stove.

Low FODMAP One-Pot Thai Veggie Noodles

(Serves 4)

  • 8 oz. dry gluten-free linguini or spaghetti (I love the Jovial brand of Tagliettelle!)
  • 1 cup carrots, matchsticks
  • 1 cup red bell pepper, julienned
  • 1 cup zucchini, julienned
  • 1 cup yellow squash, julienned
  • 1/2 lime, sliced, for garnish
  • 1/4 cup chopped peanuts, for garnish
  • 1/4 chopped cilantro , for garnish

For the broth:

  • 3 1/4 cup water
  • 2 green onions, just the dark green parts, sliced
  • 2 Tbsp. peanut butter or 3 Tbsp. peanut butter powder + 2 Tbsp. water
  • 2 Tbsp. unseasoned rice vinegar
  • 2 Tbsp. brown sugar
  • 2 Tbsp. tomato sauce (make sure there are no added seasonings)
  • 1 Tbsp. fresh grated ginger
  • 1 Tbsp. fish sauce
  • 2 Tbsp. low-sodium tamari
  • 2 Tbsp. lime (or lemon) juice
  • 1 tsp. minced lemongrass (optional)
  • 1 tsp. ground chili paste (sambal oolek)
  • 1/2 teaspoon sesame oil
  • 1/2 tsp. salt
  • 1/2 tsp. asafatoida (optional)
  • 1/8 tsp. ground cloves
  • 1/4 tsp. coriander
  • 1/4 tsp garlic infused oil (optional, I use Garlic Gold)
  1. In a large stockpot, stir together all broth ingredients.
  2. Add vegetables and pasta to the pot. (Don’t worry if it is sticking out of the liquid.)
  3. Bring broth to a boil, then reduce heat and simmer, stirring consistently until pasta wilts into the water.
  4. Continue to stir regularly, cooking 10-12 minutes.
  5. When sauce has thickened (keeping in mind it will continue to do so as it cools), you are ready to eat!
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I received free samples of Zespri SunGold Kiwifruit mentioned in this post. By posting this recipe I am entering a recipe contest sponsored by Zespri Kiwifruit and am eligible to win prizes associated with the contest. I was not compensated for my time.IMG_7703 (1280x853)

When you begin a FODMAP elimination diet during the peak of the summer, you have to go through a bit of emotional withdrawal from most of the fruits that make summer so lovely, saying “buh-bye” to peaches, plums, figs, and, yes, watermelon. Luckily, there are still MANY fruits that help keep your belly calm, and one of those is the tropically delicious kiwi.

What better timing could there be for the Recipe Redux and Zespri Sungold Surprise (!) co-sponsired recipe contest to occur?reciperedux_sungold_contest

The surprise in the Sungold is not, for me, the fact that the skin is soft and you don’t have to peel them (although I do for the recipe that comes)–I’ve been eating kiwi skin for awhile now.

The surprise in the Sungold is also not, for me, in the color (or the sweet flavor that is unlike the more tart-in my opinon–green kiwi). When you are an adventurous and exploratory eater, you find and try every color of every thing if you can get it.IMG_7728 (1280x853)

The surprise, I think, was in just how well they worked for cooking!IMG_7736 (1280x853)

In all my cooking trials (and tribulations?) I could not remember ever using a kiwi for anything more than making a yogurt or oatmeal bowl look more colorful and fresh. Perhaps I’ve made a salsa once. But actually heat up a kiwi? Never thought to….until now.

I mean, people have put peaches in curry, and pineapple in curry, so why NOT kiwi?IMG_7761 (1280x853)

Why not, indeed.IMG_7782 (1280x852)

Skeptics, listen up: spicy, sweet, creamy, and nutritious, this Indian-inspired curry is full of fiber, flavor….and now fruit! :)IMG_7795 (1280x852)

Plus, it’s really quite pretty to look at.

So there’s that.IMG_7768 (1280x853)

Low FODMAP Spicy Sungold Kiwi Curry

(Serves 4)

  • 1 cup brown rice, dry measure
  • 4 Zespri Sungold Kiwis, skin removed (and eaten!), and chopped
  • 2 Tbsp. coconut oil
  • 2 jalapenos, seeded and minced
  • 2 Tbsp. fresh (or jarred) minced ginger
  • 1 cup chopped tomatoes
  • 2 medium sized carrots, peeled and sliced into 1/4″ rounds (about 1 1/2 cups)
  • 1  cup frozen chopped spinach
  • 1 14.5-oz can coconut milk
  • 2-3 Tbsp. curry powder (onion and garlic free for low FODMAP)
  • pinch of cayenne pepper
  • 1/4 chopped cilantro, optional, for serving
  1. Prepare brown rice according to package directions.
  2. Heat coconut oil over medium heat in a large, wide-lipped saucepan.
  3. Add ginger and jalapenos, and cook 2-3 minutes.
  4. Add spinach (still frozen), carrots, and curry powder to the pan, stirring well.
  5. Cook 3-5 minutes, until carrots begin to soften. (Add water to the pan if it becomes too dry.)
  6. Stir in tomatoes and coconut milk. Cover pan and cook another 3-5 minutes.
  7. Add kiwi to the pan. Cook another 3-5 minutes, covered.
  8. Serve curry over prepared rice, topped with a sprinkle of cilantro (if desired).

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“I don’t think I’ve eaten as much ground beef in the past 24 hours as I have in the past 4 YEARS.”

–Me, to Sister Smart, about the beef version of this recipeIMG_7114 (1280x853)

Do you ever make a recipe only one time and think about it for YEARS, yet, for some reason, never make it again?

That’s what happened with me and my Tempeh & Eggpant Bulgogi. I thought about that marinade off and on for ages, remembering how much I loved it, but not remembering exactly why.

But now I remember why.IMG_7119 (1280x853)

The Low FODMAP diet I’m following–and consequential increased consumption of meat–encouraged me to finally go back to that recipe, and adapt it to the low FODMAP “rules.” I have since made it with both ground turkey and beef, the latter of which The Professor was able to try and proclaimed “very good.”*

*Time will tell if this is because I told him about four times that Brother Smart makes a much easier–and sweeter–version of this for his wife and she devours it, thus convincing him it was a “normal” thing to eat. #trickeryIMG_7050 (1280x853)

Bulgogi is basically the term for a certain type of sweet-salty arinaded beef common in Korean cooking, that is also a key component in Bibimbap (basically what I’ve given you a recipe for plus a fried egg on top).IMG_7139 (1280x853)

To achieve the necessary sweetness without adding TOO much sugar, I substituted FODMAP-friendly green grapes for the Asian pear in the standard recipe. Otherwise, it’s a flavor bomb on its own without any garlic or onion.IMG_7035 (1280x853)

I do have some plain tempeh in the fridge that I may try as well, but knowing how good it was in the past, I’m sure it will be excellent if you want a vegetarian version.IMG_7104 (1280x853)

Low FODMAP Bulgogi Bowls

(Serves 4)

  • 1 lb. ground turkey, beef, or tempeh (plain)
  • 1 cup brown rice, dry
  • 4-6 cups assorted pepared vegetables for serving (cucumbers, roasted carrots, steamed greens)
  • 1/4 cup sesame seeds, toasted

For the marinade:

  • 3/4 cup green grapes
  • 1 1/2 Tbsp. sesame oil
  • 6-8 Tbsp. low sodium tamari (adjust depending on flavor strength of sauce)
  • 2 Tbsp. balsamic vinegar
  • 2 Tbsp. rice or white wine vinegar
  • 2 Tbsp. ground flax
  • 3/4 tsp. sambal oolek
  • 2 Tbsp. brown sugar
  • 2 Tbsp. maple syrup
  • 4 tsp. fresh (or jarred) minced ginger
  • 1 tsp. Chinese 5 Spice
  • 2 Tbsp. water
  • dash of asafoetida (optional)
  1. Prepare marinade by blending all ingredients together.
  2. In a glass or metal bowl, sprinkle ground turkey, beef, or tempeh with salt and pepper, then mash well with a fork to break apart.
  3. Pour about half of the marinade over meat (but not so its swimming) and 1 Tbsp. toasted sesame seeds, mix well and cover.
  4. Refrigerate meat/tempeh for 4-8 hours.
  5. An hour before serving, prepare rice according to package directions.
  6. When rice is almost finished, cook bulgogi meat/tempeh in a skillet, adding more sauce if necessary.
  7. Serve bulgogi with rice and vegetables, sprinkling remaining sesame seeds over top.
  8. Drizzle with Sweet Chili Sauce, if desired.

Low FODMAP Sweet Chili Sauce

(optional, but recommended)

  • 2 Tbsp. sambal oolek
  • 2 Tbsp. maple syrup or brown sugar
  • 1 Tbsp water, to dilute
  • 1 tsp. rice vinegar
  • 1/2 tsp. soy sauce
  • Sesame seeds
  • Pinch of xantham gum to thicken (if desired)
  1. Combine all ingredients–except xantham gum (if using)–in a small jar or bowl.
  2. Whisk VERY well to incorporate.
  3. Briskly stir in xantham gum, if desired.
  4. Serve with bulgogi, bibimbop, or any other dish you like!
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