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

VEGAN RECIPE: Mashed Potatoes

I love mashed potatoes. They might actually be smashed potatoes as I don't take the skins off. I've tried every kind of alternative milk, but have found that the potato water (that you cooked the potatoes in) really makes the best substitute for milk.

Mashed Potatoes
2 pounds yukon gold or new potatoes
1/2 c Earth Balance Soy Free Margarine (or Butter if you are vegetarian)
Potato water
salt to taste
pepper to taste

Wash and slice potatoes and add to pot with cold water. Bring to a boil and turn down heat to medium/high. Boil until soft when pierced with fork. Drain water into a mixing bowl-- put aside. Add a splash of the cooking water (potato water) and the margarine back into pan. Use hand-mixer to mash the potatoes. Add more water and margarine as needed.

This recipe is suitable for the elimination phase.

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 PRODUCT: Sunshine Burgers

Sunshine Burgers are great veggie burgers that I like to bring to work for lunch. I heat them in the microwave and have them on GF bread with dill sandwich pickles, lettuce, tomato and low FODMAP ketchup-- yum.

It just may be the only FODMAP friendly veggie burger around. It's made with sunflower seeds. Not all varieties are FODMAP friendly, but the Garden Herb and the Original both work.

It's hard to find, but really good if you do. I have found it at the Good Health Store and Whole Foods.

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