Friends! The Low FODMAP recipes are back. Stress and just the world in general can mess with my stomach - as I’m sure it does yours if you’re an HSP like me. During these times in my life - strangely enough these time periods often align with seasonal changes (especially when the weather is dropping in temp vs. warming up) - I go back to a more strict Low FODMAP program for a couple weeks. That usually clears things up for a bit. Sometimes I’ll implement foods I think may be new triggers or foods I often overeat (sweet potatoes I’m talking to you!) more slowly to see if I have a subpar reaction. If that’s the case, I will refrain from eating those foods a little while longer and then reincorporate them again 2-4 weeks out to see if anything changes. Some people may think that’s crazy, but if you’re here reading this, you probably get it.
Things change when you start paying attention to how foods, activities, energies, and even your mood contributes to your quality of life. I’m not into waking up in the morning and feeling bleh and meh about the day, I’m into thriving. So let’s treat our bodies with kindness, feed them with belly friendly foods (or splurge on something fun and yummy with no guilt!) and soul warming thoughts and activities.
Now, onto the recipe! The best part about this one is that is can be made vegan, carb-rich, super plant-y, or filled with animal protein. The choice is yours! For vegans, sub bone broth for mineral broth. For animal protein eaters, add poached chicken instead of tofu. For people who can tolerate gluten-free grains feel free to throw in some rice noodles! The combinations are endless and up to you. This go around I chose to make a grain free bowl as I know I’m having rice at dinner and used bone broth so it would be nutrient dense. I also opted for tofu as my body tolerates soy without a problem and TBH I’m a little sick of chicken…haha!
Ingredients // Pantry items:
1 carrot - spiralized
1 zucchini - spiralized
1 tablespoon minced ginger
1 tablespoon white miso
1/4c filtered water
1/2 a thinly sliced jalapeño
2 cups bone broth (or mineral broth) - I use a Low FODMAP variety that is made with just filtered water, chicken bones, and carrots
Optional: tofu cubes, poached chicken, cooked rice noodles if desired
Add bone broth and minced ginger to a saucepan and bring to a boil
Add spiralized veg, stir in to make sure they’re covered with broth, bring back up to a boil, then cover and simmer for 5 mins
While the vegetables are simmering dissolve miso in a small bowl by adding 1/4c of water to 1 tablespoon of miso and whisk
Add protein if you’re incorporating it (tofu, pre-poached chicken, etc)
Add miso mixture to saucepan and give it a stir
Throw the lid back on and let simmer on low for another 5 minutes
Add noodles if you’re choosing to incorporate them
Garnish with jalapeños, cilantro, micro greens and lime juice
Serve and enjoy!
Hope you enjoy this one as much as I did. If you’re cooking dinner for yourself and a loved one, simply double the amount of broth and up the veg factor.