Tag Archives: FODMAP

Adventures with FODMAPs – Lactose Edition and Amazing Cornbread with Maple Butter

As I’ve written earlier, we are in the midst of the dubious pleasure of testing different food groups for reintroduction into our son’s diet. After following the 10 week low FODMAP food regimen we finally saw healthy changes in Little Man, and then began the exciting and worrisome task of testing the various FODMAP groups to see which one(s) are triggers for him. Based on the suggested plan for testing the different groups, we started with the Polyols (aka fruit alcohols). They went suprisingly well, and buoyed by our success with the polyol FODMAP food tests we dove right into the lactose tests. There are numerous categories of FODMAPS (discussed in a previous post Adventures with FODMAPs – Polyol Edition) and each one needs to be tested in order to find which FODMAP foods or food groups might be triggers for Little Man. Alas, our previous good fortune was to be short lived.

We started our lactose trials with Little Man’s favorite food in the world; boxed mac and cheese. A couple of weeks ago Little Man and I were in the grocery store doing regular shopping and we came across the aisle with his favorite brand of mac and cheese. He stopped dead in his tracks, jumped into a wide stance with his arms out like he was going to hug the shelf, and immediately broke into a happy dance singing about his love for mac and cheese. Full on singing at the top of his lungs in the middle of the aisle. While he was dancing out of pure unadulterated joy, my heart was breaking since I knew that we were in the middle of the strict FODMAP diet, so he couldn’t have this food that obviously he’d been missing. Luckily this brand also carries one style of gluten-free mac and cheese, so I picked up a box for him to enjoy when we started the lactose test.

Now here we are testing the lactose/dairy FODMAP category and Little Man got his boxed treat. I had to make Dave and myself a separate box, since I think that Little Man was prepared to defend his mac and cheese with whatever plastic utensil was at hand. We had to control his portions or I think he might just have eaten the entire thing. The left overs he devoured for lunch the next day. Luckily there weren’t any ill effects from this beloved food. So we continued.

The next evening we moved on to testing the lactose group with feta, a low lactose cheese. We gave some to Little Man just to eat with dinner (primarily since when he heard I was using feta, he came and begged for tastes) and some blitzed up in a delicious walnut and feta dip that we hadn’t enjoyed in months. Seriously, you’ve got to try this dip. Dave and I used to make this often as a part of a meze (Greek for little dishes) meal. Little Man fell on that feta like a hungry wolf pup, gobbling up both the plain feta and the dip. We then watched him like a pair of hawks, and didn’t notice any unfortunate symptoms over the course of the next day. With that false sense of security we continued.

The following evening we had a dinner of delicious shrimp quesadillas with cheddar cheese from Pioneer Woman. Now, when testing FODMAPs you need to be careful to only test one category at a time. Otherwise if you are trying to test for lactose with a quesadilla (something that contains both lactose and gluten), then if you get a reaction you won’t know which category was the culprit. That’s a long way around to say that we needed to make these wheat-free quesadillas. I haven’t found gluten- or wheat-free store bought tortillas that I like, so I made spelt tortillas and they were great. I’ll share that recipe soon in a separate post. The quesadillas were seriously delicious, and again we didn’t notice any bloating or other symptoms. So we moved forward again.

For this day we had cumin-spiced chicken and butter pasta for dinner. The butter pasta is a simple and serious comfort food for Dave. We used to eat butter pasta for dinner sporadically in graduate school when we needed a fast, comforting, and dead cheap meal. It’s simply spaghetti (in our case a gluten free variety) tossed with a little starchy water from their boiling liquid, a good amount of butter (we used a nondairy variety since that’s what we had in the house), and a wonderful handful of Parmesan cheese (the real stuff please). When we make this for ourselves, we also toss in a handful of finely chopped Italian parsley and chives. Little Man is in a “no green” phase of eating right now, so for this test we left them out. He does, however LOVE Parmesan. We gave him a couple of little shards to munch on while he also gobbled up the pasta.

It was after the butter pasta meal that we did finally see those unfortunate symptoms that we’d been both watching for and dreading. Poor Little Man had a distended tummy for a couple of days and was understandably low in energy and appetite. In this case we don’t think that the culprit was necessarily the Parmesan, but the accumulation of lactose over the last few days. We would later test Little Man with a snack of a good quality raspberry yogurt, and see these unfortunate symptoms appear again.

The appearance of those symptoms for Little Man after eating dairy products was both disheartening since we have to be careful with those foods for him, but it was also somehow reassuring since we now at least know one of the food groups that is a trigger for him. Now that we know this trigger, we can do our best to avoid them or at least to plan around them so that he can still enjoy his favorite dairy foods from time to time, we just have to be sure to limit as many high FODMAP foods as possible around those meals. The key with FODMAPs is that they are cumulative, so each time that they are eaten they build upon the last.

So the good part is that we’ve identified a solid trigger for Little Man, and of course the downside is that it’s a category that is insidious. You never realize the number of foods that contain dairy until you start looking for it. For instance we learned that some hotdog brands contain milk powder. And, yes, we found that out after feeding the to our son. Doh! So now we are taking a week to get Little Man’s system back on track and then we’ll experiment with the joys of fructose FODMAPs.

Another plus from our experiments with lactose has been the discovery of an amazing substitute for honey butter. Before things went sideways with Little Man in the lactose testing, I had plans for a meal that was basically an excuse to have cornbread with honey butter. That is one of Little Man’s favorites, but both the butter (lactose) and the honey (fructose) are high FODMAPs and are therefore victus non grata (unwelcome food). It was a super simple switch, but that evening I tried making a maple butter by switching out the honey for maple syrup… and my goodness… where has this been all of my life? I now try to find more excuses for making corn bread just to have this maple butter again. You’ve got to try it.

Awesome Cornbread and Maple Butter
Ingredients:
1 ¼ cups yellow cornmeal
¼ cup brown sugar
¼ cup chia meal (see note)
¾ cup whole wheat or spelt flour
1 ½ tsp. baking powder
½ tsp. baking soda
1 tsp. salt
1 cup milk (cow, almond, soy, coconut…)
2 eggs
¼ cup olive oil
½ cup softened margarine or butter
2 tbsp. maple syrup (the real thing, please)

Directions:

Preheat your oven to 350°. Grease an 8-inch cast iron pan or baking pan with butter, margarine or coconut oil, and place the pan in the oven to heat while you make the batter. Preheating the seasoned pan is what gives the bread an awesome crispy crust.
Preheating the pan (preferably cast iron) before adding the batter creates a deliciously crispy crust.
In a large bowl combine the cornmeal, chia meal, flour, baking powder, baking soda and salt. Whisk the ingredients together to make sure they are well incorporated.
The dry ingredients.

Whisked dry ingredients. The chia looks alarmingly like black pepper, but soon it will blend in nicely.
In a small bowl or large measuring cup combine the milk, eggs and olive oil. Gently beat the eggs to start combining things.
I like to mix the wet ingredients together in a large measuring cup rather than dirty another bowl.

The wet ingredients don’t need to be perfectly blended, but give them a good spin before adding to the dry ingredients.
Pour the wet ingredients into the dry ingredients and stir until they are just combined. Do not over mix, or this will give you tough cornbread.
The spelt and chia cornbread batter is darker than a standard recipe, and the flavor will be more rich as well.
Carefully pull the prepared hot pan out of the oven and pour the batter into the pan. Gently smooth the top, and return the pan to the oven.
Bake for 25-30 minutes, or until a toothpick inserted into the center of the bread comes out dry.
The hardest part is letting the cornbread cool before digging in.
Meanwhile, in a small bowl, combine the softened butter or margarine with the maple syrup. If you over soften the butter, don’t worry. Just mix it all together and stick it in the freezer or refrigerator to firm up a bit. You can also add a bit more syrup for a sweeter flavor, if you like. Transfer the maple butter to a small serving bowl.
It’s rare that I remember to set butter out to soften on the counter, so I generally need to use the microwave in short second bursts.

I was a bit over judicious in my maple syrup pour for this picture. If this happens to you, just do the same thing that I did and add a bit more softened butter until you get the consistency that you like.

After a few moments in the freezer or minutes in the refrigerator, this too soft maple butter was perfect for use.
Once the cornbread is fully baked, remove it from the oven and allow it to cool for about 10-15 minutes. Then slice the cornbread and serve it with the maple butter. I love serving the cornbread in the cast iron skillet right on the table alongside a small crock of the maple butter. Enjoy!

Note: Make your own chia meal by blitzing up chia seeds in a coffee grinder or food processor. You can also do the same with flax seeds, or make oat flour by blitzing up whole oats (not instant, please). Store any extra chia meal in the freezer to keep it fresh.

Click here for a printable version of the Awesome Cornbread and Maple Butter recipe.

Adventures with FODMAPs – Polyols and Sweet Potato “Fries”

5 Replies

We’ve finally made it through the initial eight weeks of the FODMAP diet so we can begin trying to reintroduce different categories of FODMAPs into Little Man’s and our diets. Whew! It’s been a bit of a haul, and honestly it’s likely been closer to 10 weeks because we completely botched the first week or two. After that point we got into the swing of things and started seeing really great improvements in Little Man’s health. Now we get to start trying out foods, one category at a time, checking for reactions to each one, slowly going through multiple foods from each category before moving on. Let the games begin…

For more specifics on the FODMAP diet and reintroducing foods, please see Sue Shepard’s Complete FODMAP Diet book. This details the tests they ran to create the diet, the types of issues that following the diet can help, a detailed discussion of FODMAPS, foods to avoid and how to reintroduce foods for these “challenges” to see what reacts badly with an individual and what can be safely eaten. I do not attempt to be an expert on this diet, but simply am doing my best to follow the guidelines to help my family’s health.

Shepard recommends starting the reintroductions with the Polyol FODMAP category, moving slowly through up the scale of contentious other categories, and finally ending with the one that no one can actually digest well… Galactoids (aka beans… but more on those in a few weeks). Polyols are “sugar alcohols” and occur naturally in some foods, but are also used in processed foods as sweeteners. For us, the high FODMAP polyols that we used as “challenges” to reintroduce to Little Man are apples, blackberries, pears, and mushrooms, as well as the moderate polyol FODMAPs of sweet potatoes and avocados. Even though this was the least contentious of the categories to start with, it is one that I’ve been looking to forward the most because of its prevalence as a sweetener in juices, cookies, granola bars, fruit snacks, jams, and any other myriad of snack treat or food aimed towards kids. Try finding jams, juices or fruit snacks for kids that don’t contain either high fructose corn syrup (another high FODMAP, but one that we try to eliminate anyway) or some form of apple. Ugh…

Starting the reintroduction process has been nerve wracking. Little Man’s tummy was looking good and it’s difficult to put that at risk, but I’m also excited to start this process so that we can (hopefully) finally know what his triggers are. My hope is that it will be easier to only have to avoid a few triggers (please be only a few!) than the world at large.

For the reintroduction process, it’s important to not completely gorge on the food you are testing, but also to make sure that you eat a good portion. If you try too small of an amount, you may not get an accurate response. So you should try a regular-sized portion (Shepard has suggestions), see if there is a reaction, and then try again. If you have a regular sized proportion of a high FODMAP food and have a reaction, Shepard suggests that after your symptoms subside try the food again at a smaller amount. It might just be that you can only tolerate a small bit. Once you know what foods and what amounts of the foods you can (or cannot) handle, you can start to better understanding your triggers. Shepard also suggests trying these trigger foods again at a later date. Sometimes our systems change, and especially since Little Man is so young he may out grow (or may not) the unfortunate reactions he’s experiencing today.

It took us almost two weeks, but we just completed testing the Polyol FODMAP food group. Luckily for us, Little Man did great with all of the polyols we tried. He did so good, in fact, that for the first time in months I let him have one of the good fruit snack treats (sweetened with apple juice) we call fruit straws. He was ecstatic, and so far I haven’t seen any bad reactions. To celebrate this “challenge” Little Man and I ate our fruit snacks while going on an adventure walk in our neighbors’ Enchanted Forest. Aside from the fruit straws, we were also treated to our first view of a native orchid species to these woods called Fairy Slippers. The orchids are tiny, so it took us a bit of time to finally locate the amidst the larger Trilium and gorgeous yellow violets. Little Man, who is obsessed with all things Kung Fu Panda, was determined that we were having a hard time finding the Fairy Slipper orchids because a group of Croc bandits must have come through and taken them all. Luckily we chased off the Croc bandits and found the orchids. Whew!

Aside from apple, one of the polyol foods that I have been looking forward to “testing” are sweet potatoes. We are still struggling with getting Little Man to eat vegetables (and fruit in any form that is not completely pulverized or turned into jam), but one that he will eat without any question is a sweet potato. In our household we call these “french fries” even though they aren’t fried, aren’t made from regular potatoes (though you can use them if you want), nor are they in french fry shape (though you can easily cut them that way too). Ah well. The good news is that since Little Man has cleared this challenge, we can start enjoying sweet potatoes again at dinner time. Little Man’s favorite way to eat sweet potato “french fries” is in the form of Oven Roasted Sweet Potato Fries. For the reintroduction celebration of sweet potatoes, I served them as Smokey Sweet Potato Bites. I’ve included both recipes here, though the pictures are only for the Smokey Sweet Potato bites since the method is the same. When we put these on the dinner table Little Man’s eyes lit up and he literally fell on them with both hands. Dave and I were concerned that he was going to eat too many of them and therefore have a bad reaction, but all was well with the world and Little Man was super excited to have one of his favorite foods back. Whew!

If you think that you don’t like sweet potatoes, maybe give them one more chance and try these out. The cost and labor output is low, and you might be surprised by actually liking them. I, myself, only like sweet potatoes in certain dishes. I’m not a huge fan of baked sweet potatoes served like regular baked potatoes, nor do I like sweet potato fries especially if they are treated like a dessert and covered in cinnamon sugar. Apologies to all of those sweet potato lovers who like those two dishes, but they simply aren’t my thing. My classic Oven Roasted Sweet Potato “Fries” and Smokey Sweet Potato Bites, however, are totally different. The sweetness of the sweet potato is balanced with the smokey spices, and the edges of each bite are crisped in the oven. What’s not to like? Here’s how they are made.

Oven Roasted Sweet Potato “Fries”
In our household, these are the classic form of “French fry” that appear on our dinner table regularly. They aren’t fried, nor are they made out of potatoes, nor are they in French fry shape (though you can easily cut them that way). What they are is delicious, and Little Man’s favorite vegetable. If you don’t think you like sweet potatoes, give these a shot. You might just change your mind.

Ingredients:
2 medium sweet potatoes
¼ cup olive oil, plus extra
Salt and pepper to taste

Directions:

Preheat your oven to 400°. Prepare a baking sheet by drizzling a little olive oil over it, then spreading the oil around with your fingers to evenly cover the pan. Set it aside.
Peel the sweet potatoes, and then cut them in half the long way. Then cut those halves in half the long way again. Line up your sweet potato quarters and slice them into ¼ inch “bites.” Try to keep the pieces close to the same thickness, otherwise the really skinny ones will burn before the thicker ones crisp. Once all of your sweet potatoes are chopped, place them in a large bowl.
Add the rest of the ingredients to the bowl and toss with a large spoon until the sweet potato bites are evenly coated.
Pour the seasoned sweet potatoes out onto the prepared baking sheet. Be sure that your sweet potatoes are all in one layer, spreading them out if needed.
Bake for 30 minutes, checking the “fries” towards the end of the cooking time to ensure that they aren’t “over caramelizing.” If they are getting too dark at the corners of your baking sheet, simply flip them around with a spatula moving the darker pieces into the center and the less done pieces to the corners.
Once the fries are crispy and browned, remove the pan from the oven and move the bites with a spatula into your serving bowl. Taste for seasoning, adjusting if necessary. Enjoy!

Click here for a printable version of my Oven Roasted Sweet Potato “Fries” recipe, and keep on reading for another variation (this time with pictures!).

Smokey Sweet Potato Bites
These are a smoky, spiced version of the classic Oven Roasted Sweet Potato Fries that Little Man loves. That basic recipe can be a blank canvas to season with whatever spices and herbs you are feeling inspired by. I love the smokey paprika with these fries, and they pair fantastically with roasted chicken or pork, or with any hearty vegetarian main. Like with the classic version, if you don’t think you like sweet potatoes, give these a shot.

Ingredients:
2 medium sweet potatoes
¼ cup olive oil, plus extra
2 tsp. ground cumin
2 tsp. ground coriander
2 tsp. smoked paprika
Salt and pepper to taste

Directions:

Preheat your oven to 400°. Prepare a baking sheet by drizzling a little olive oil over it, then spreading the oil around with your fingers to evenly cover the pan. Set it aside.
Peel the sweet potatoes, and then cut them in half the long way. Then cut those halves in half the long way again. Line up your sweet potato quarters and slice them into ¼ inch “bites.” Try to keep the pieces close to the same thickness, otherwise the really skinny ones will burn before the thicker ones crisp. Once all of your sweet potatoes are chopped, place them in a large bowl.
I included this picture to let you know the approximate size that I tend to buy of sweet potatoes. I generally avoid the ones that are closer to small comet size.

The look after being peeled…

Halving them lengthwise…

Then halve them lengthwise again, and slice into little arcs. These are perfect bite size (or for little fists…) bites.
Add the rest of the ingredients to the bowl and toss with a large spoon until the sweet potato bites are evenly coated with the oil and spices.
Adding the spices to the bowl. I love smoked paprika. Look at that color!

Evenly tossed raw sweet potato bites with spices and olive oil.
Pour the seasoned sweet potatoes out onto the prepared baking sheet. Be sure that your sweet potatoes are all in one layer, spreading them out if needed.
Pouring the bites onto a prepared baking sheet.

Smooth out the pile so that each bite can get nice and crispy in the oven.
Bake for 30 minutes, checking the sweet potato bites towards the end of the cooking time to ensure that they aren’t “over caramelizing.” If they are getting too dark at the corners of your baking sheet, simply flip them around with a spatula moving the more done pieces into the center and the less done pieces to the corners.
These are about halfway done. Flip them here so that both sides get golden brown, and if any on the edges are browning too quickly you can move them to the center.

Here they are almost perfect. You can taste them now to adjust for seasoning.
Once the sweet potato bites are crispy and browned, remove the pan from the oven and move the bites with a spatula into your serving bowl. Taste for seasoning, adjusting if necessary. Enjoy!
Smokey Sweet Potato Bites!