Going Out to Eat

Keeping things simple when going out seems to be the safest option. Think of sticking to foods that are whole. Look for a restaurant that has gluten free and vegan menus and try not to get too complicated. Even when following a vegetarian diet it seemed to work better if I looked for gluten free and vegan items and then asked them to leave out veggies with FODMAPs. For example I might ask for gluten free pasta primavera and ask them to leave out the onions and green peppers.

If you look at the restaurant section of this blog I've included restaurants I know or have heard of that have gluten free and/or vegan menus. It seems to be a good place to start.

Breakfast
Going to breakfast seems easier to me than any other meal.
- If vegetarian you can get an omelette with swiss cheese, tomatoes, spinach, red peppers, etc. and have it served with home fries. No toast of course and make sure they don't use milk to make the omelette.
- If vegan home fries, sliced (grilled) tomatoes, grits and oatmeal are good options. One place I go serves the oatmeal with blueberries on top, perfect!

Lunch/Dinner Options:
- Pasta primavera as outlined above.
- Gluten free vegan pizza with toppings such as red peppers, olives, butternut squash
- Salad with oil and vinegar or with oil and lemon, lately I've been eating salad with just lemon or vinegar and salt and pepper to taste. Be sure they use all low FODMAP vegetables in the salad.
-Plain white or brown rice with "safe" vegetables
-French Fries

-Gluten free vegan vegetable fried rice

VEGETARIAN PRODUCTS: Udi's GFCF Bread

Udi's white sandwich bread is usually good for low FODMAP vegetarians and is usually suitable for the elimination phase. However, you need to be careful. They usually use tapioca syrup, which seems to be okay. Unfortuntely, they sometimes substitute with Brown Rice Syrup-- definitely not okay. Read the ingredients every time.

 It makes amazing toast. It even tastes decent without microwaving or toasting. It's a bit dry, but the first gluten free bread I've found to be edible without some kind of cooking.

You will find Udi's in the gluten free freezer section. I have found it in the Stop and Shop natural foods aisle, Whole Foods, the Good Food Store, the Fruit Center, and best of all Trader Joe's where they keep it out with the regular bread and sell it for aout $5!

VEGETARIAN RECIPE: Egg Salad

Egg Salad - another good standby
4 boiled eggs (preferably omega 3 eggs)
1/4 c Helman's mayonaise
1/2 t dijon mustard

mash together with a fork

This recipe is suitable for the elimination phase.

GFCF Bagels

I just made some really good bagels from a recipe in Living Without Magazine (October/November 2009 issue). If you have a subscription to this magazine (and if you can't eat gluten or dairy, you should) then you can logon and find recipes from past issues (http://www.livingwithout.com/).

Search for the Gluten Free Dairy Free Bagel Recipe.
You'll also have to do a search for the Multi-Grain Flour Blend (don't forget the dash, as it didn't recognize multi grain).

The only thing that got left off in the website is how to top the bagels-- here's how:

To add toppings whisk together 1 egg white and 2 Tablespoons cold water, brush on bagels and sprinkle toppings (poppy seeds, sesame seeds, salt, etc.) over top

The best part is the ones I made have toppings I like (sesame seeds, poppy seeds, salt), but also they aren't sweet like the GFCF bagesls I've bought at the grocery store. They're also more chewy and fresh tasting.

The ones I made aren't as pretty as the ones pictured in the magazine, but I'm sure I'll get better with practice!

VEGETARIAN RECIPE: Potato Salad

Potato Salad
3 pounds potatoes, cut into one inch cubes (I like them with skins on)

2-3 stalks of celery, diced

1 red bell pepper, diced small

2 boiled eggs, choped

Helman's lmayonaise to taste (~ 1/2 a cup or so)

1 t dijon mustard

Salt and pepper to taste

Put potato cubes in a pot of cold water. Bring to a boil and cook until potatoes are soft. Drain water and put potatoes into mixing bowl. Add celery, mayonaise, eggs and mustard and mix to combine.

This recipe is suitable for the elimination phase.

VEGETARIAN RECIPE: Deviled Eggs

Deviled Eggs

As many eggs as you want to make

Helman's Mayonaise

Dijon mustard

Paprika

Put eggs in cold water and bring to boil. Once boiling remove from heat, cover and let sit for 12 minutes. Drain, cool and peel eggs. Cut eggs in half lengthwise, put yolks in mixing bowl. Not all of the whites will cut perfectly, set the good ones aside on serving plate. (maybe give the broken ones to your dog)

Add mayonaise to egg yolks -- equal to about the amount of the egg yolks. Add one teaspoon of dijon mustard per dozen egg yolks. Mix together with hand mixer or mash together with a fork.

Spoon yolk mixture into egg whites, then sprinkle with paprika.

This is suitable for the elimination phase and good to bring to parties (not vegan parties though)

VEGAN: Charred Summer Veggies recipe

This recipe is adapted from one I found in Cooking Lite magazine a few years ago

Charred Summer Veggies
2 1/2 c corn kernals (~5 ears)
1 c chopped green beans
2 c chopped zucchini
1 c chopped red bell pepper
2 T chopped green onion tops (green part only)
2 T chpped fress flat parsley
2 T fresh lemon juice
4 t olive oil
1/2t salt
pepper to taste

Heat 12" skillet on high over high heat. Coat with cooking spray, add corn, beans, zucchini and pepper, stir to combine. Cover and cook 5 mins (it will smell like it's burning).Combine green onion tops with remaining ingredients and toss into pan.

PLANT BASED RECIPE: Vanilla Icing recipe and great GFCF Cake Mix

I can't remember where I found this recipe for vegan vanilla icing, but it's simple, easy and yummy.

GFCF Vanilla Icing

1/2 c vegan margarine

1/4 c vanilla rice milk (or other non-dairy milk)

3 c powdered sugar
1 1/2 t vanilla
Put all margarine, vanilla and milk in large mixing bowl and cream together with a hand mixer. Add half of the sugar until well blended, then add rest of sugar and mix until blended.

 

STORE: Good Health Natural Foods (GFCF groceries in Hanover & Quincy, MA)

Good Health Natural Foods store (http://www.goodhealthnaturalfood.com/)

This store rocks! I've never seen such a great selection of alternative foods that work for plant based and low FODMAPs. Usually I'm running around to several stores to get all of my products, but this store seems to have them all. They have two locations:
1627 Hancock Street, Quincy, MA. 02169
(617) 773-4925
 219 Columbia Road (Rte 53), Hanover, MA 02339
(781) 826-0808

My dietary restrictions

My Restrictions, My Approach to Food
I do not eat dairy (casein) or gluten as my stomach hates those things. I also avoid most soy at least in high doses as it doesn't always agree with me. If I eat shellfish I end up with hives... so that's out too.


I eat eggs in limited doses, but don't eat other animal products/meat because I don't care for them.