My Sustainable & IBS Friendly Food Diary: Part III (Low Fodmap, GF, Vegetarian, & Vegan Recipes)
As you probably know, I am not vegan or vegetarian, just trying to eat more plant based and sustainably and wanted to give you all some of favorite vegan, vegetarian, gluten free, and low fodmap breakfast, lunch, dinner, snack, and dessert recipes from the last few weeks!
*Gluten Free Gingerbread Waffles ~ (Vegetarian, GF, & LF)
Add 1 cup rolled oats to a blender. Blend until oats have reached flour consistency.
Combine ground oats with 1¼ gluten free flour (I used ¾ cup white rice flour and ½ cup tapioca flour), 1 tablespoon baking powder, 1 tablespoon sugar, ½ teaspoon xanthan gum, ½ teaspoon ground ginger, ¼ teaspoon ground cloves, and ¾ teaspoon ground cinnamon in a medium sized bowl. Stir to combine.
In a separate large bowl combine 2 eggs, 1¾ cups unsweetened almond milk, 2 tablespoons molasses, ½ cup oil (I used olive and canola oil), and ½ teaspoon vanilla extract. Whisk until combined.
Pour dry mixture into wet one and stir to combine.
Spray a heated waffle iron with cooking spray. Spoon mixture into waffle iron and then cook about 3 minutes or until lightly browned and crispy on the outside. Should yield about 6 waffles. (NOTE: low fodmap serving is one waffle.)
Top with banana slices, a sprinkle of cinnamon, and a maple syrup drizzle or whatever other toppings you desire. Enjoy!
*PB&J Smoothie ~ (Vegan, LF, GF)
In a blender combine 1 cup frozen strawberries, ½ unripe banana, a handful of kale (or spinach), 1 heaping tablespoon peanut butter, and one cup unsweetened almond milk.
Blend until smooth. To make a smoothie bowl, omit the almond milk. For an extra peanut-buttery flavor add in an extra tablespoon peanut butter or peanut butter powder.
*Quick & Easy Veggie Fried Rice ~ (Vegetarian, LF, GF)
Chop up your veggies into small, bite-size pieces. I used bell pepper, zucchini, and carrots, but broccoli, peas, and corn would also taste good. (If LF, make sure to use LF vegetables.)
In a medium sized skillet, heat 1 tablespoon garlic infused oil over medium-high heat. (If not low fodmap, you could also just use normal olive oil and add chopped fresh garlic to your veggie mixture.)
Add veggies to the pan. Sauté about 6 minutes or until vegetables are soft and lightly browned, stirring often.
Add one cup cooked white rice to the pan and mix it together with the veggies. Push rice and veggie mixture to one half of the pan.
Add a little butter to the other half of the pan. Crack two eggs in the butter and scramble with a spatula.
Once eggs are cooked (about 2 minutes), combine with the rice and veggie mixture.
Take the pan off the heat. Add tamari (or soy sauce if not gluten free), gochujang (not low fodmap!), and salt & pepper to taste.
Transfer your fried rice to a bowl and enjoy!
(Recipe for 1 Serving)
Zesty Kale and Sweet Potato Bowl ~ (Vegetarian, Vegan Option, GF, LF)
To make low fodmap, reduce avocado for one bowl to ⅛ avocado and sweet potato to ½ cup.
To make vegan, simply leave out the cotija cheese!
If you don’t have quinoa, farro, brown rice, or black rice (what I used) also work great.
(Recipe for 4 Servings)
*Eggplant and zucchini pasta w/feta and dill ~ (GF/LF Option, Vegetarian)
To make gluten free/low fodmap, use gluten free pasta made from brown rice, corn, and/or quinoa.
I recommend adding a little lemon juice to this recipe, and reducing the amount of pasta slightly to get more eggplant and zucchini in each bowl. I also added a little fresh arugula to my bowl which was delicious!
*Vegan pad thai ~ (GF, LF Option, Vegan)
To make low fodmap replace chili garlic sauce with 1 teaspoon red pepper flakes, replace the one tablespoon sesame oil & two garlic cloves with one tablespoon garlic infused olive oil and ½ tablespoon sesame oil, and use green leafy parts, not white parts, of green onions only.
*Oyster mushroom risotto ~ (GF, LF, Vegan)
If you aren’t vegan, I strongly recommend adding some grated parmesan cheese to this risotto. I also sprinkled some toasted pine nuts on each bowl.
Snacks & Desserts
*Ways to Use my Favorite Primal Kitchen Chocolate Collagen Protein Powder ~ (LF, GF, Vegan)
Collagen Hot Chocolate: add 1 scoop chocolate protein powder and 1 teaspoon unsweetened cocoa powder to a mug of warm almond milk. Stir to combine. Top with whipped cream, mini marshmallows, and/or crushed candy cane to make extra festive.
Peanut Butter Cup Nice Cream: combine 1 unripe frozen banana, 1 heaping spoonful peanut butter, 1 scoop chocolate protein powder, ½ tablespoon unsweetened cocoa powder, and 1 tablespoon maple syrup to a blender. Blend until smooth. Transfer to a bowl and top with mini chocolate chips, coconut flakes, granola or any other desired toppings.
Rich Chocolate Shake: In a blender combine two scoops chocolate protein powder, a handful of ice cubes, and 1 cup almond milk. Blend until smooth and enjoy!
*My Favorite Peanut Butter Cookies ~ (Vegetarian, LF, GF)
Combine 1¾ cups gluten free flour (I use a mix of tapioca, oat, brown rice, and white rice flours), 1 teaspoon baking soda, ½ teaspoon salt, and ¼ teaspoon xanthan gum in a medium sized bowl.
In a separate larger bowl whisk together 1 cup packed brown sugar, ⅔ cup granulated sugar, 1 cup all natural creamy peanut butter, ½ cup melted butter (1 stick), 2 large eggs, and 1 teaspoon vanilla extract.
Slowly mix dry ingredients into wet ones until fully combined.
Cover bowl and let stand for 30 minutes.
Working with about 2 heaping tablespoons of dough at a time, roll dough into balls, place them on a baking sheet, and smush down with a fork, once vertically and once horizontally to get the classic peanut butter cookie design.
Bake cookies at 325° for 12 to 14 minutes or until puffed and edges have set.
Let cool before eating!