I have been cruising around other blogs to find those that are fructose free or with low FODMAP recipes and there are not that many which impress me among the few that exist. But I have found one which has a few recipes which I would like to try. These quinoa chocolate chip cookies are from Delicious as it Looks. She added M&Ms, which is not exactly low FODMAP so I left them out but they would be a fun element to add for the colour if nothing else. There is no flour, just quinoa flakes which creates a rather heavy texture but they are still delicious and filling. With a cup of tea for morning tea, they work well. Apart from not using the M&Ms, I also didn’t add the 1/2 cup brown sugar. I increased the 1/4 cup cane sugar to 1/3 cup and they are plenty sweet enough with only that amount of sugar.
Some people were worried in my last post that I had no good food left to eat after eliminating the foods containing FODMAPs. This is not quite true so I thought I would tell you some foods I can eat.
Fruit:
Bananas, blueberries, citrus fruits, grapes, kiwifruit, raspberries, strawberries, tomatoes
Vegetables:
Alfalfa, broccoli, capsicums, carrot, celery, eggplant, green beans, lettuce, potato, pumpkin, spinach, tomatoes, sweet potatoes
Grains:
Amaranth, arrowroot, buckwheat, corn, millet, oats, polenta, quinoa, rice
Sweeteners:
Sugar (sucrose), glucose, stevia, maple syrup, golden syrup (but never too much of them)
Meat, chicken, fish, all dairy products.
I can also eat almost all spices and herbs as well as dry wine and dark chocolate. So life is not all bad.
Interesting ~ Never cooked with quinoa flakes before ~ Must add to my to-do list 🙂
Nor had I. It has been an interesting experience and it works well.
Glad to hear you still have plenty of variety in your diet! Great looking cookies – I actually prefer a more dense and substantial one,
I certainly feel like I have eaten something worthwhile after eating one of these cookies, instead of feeling unhappy about empty calories.
Terry Moore is a very smart man. And I’d definitely add some M&M’s, I like it so much 🙂
I am not against the M&Ms, that’s for sure and I used to eat a packet of them every time I went to the movies. No wonder I used to feel sick since I now know I am fructose intolerant.
You are doing well at finding recipes you can eat. I’m glad you included that list because I feel much happier for you now. At least there’s maple syrup on the list! xx
I have never actually eaten maple syrup before but must track some down to try. I see it used in a lot of American blogs.
Love that quote…made me giggle. And I’m so glad you don’t have to live without chocolate chip cookies 🙂
Thanks. Fortunately there are a lot of foods I can eat that are rather yummy. Small adjustments make them accessible.
You are so right, there are limited resources for people following the fodmap way. I think it’s good you are sharing your story and enlightening folks. I also think there’s a huge misconception that it means you can’t eat anything on fodmaps. There are lots of great foods on the list.
Totally dig these cookies. They look absolutely delicious.
It would be good to build up a body of recipes here that are suitable for a FODMAP diet. I guess that will happen organically.
I love that quote about chocolate! Your cookies look wonderful.
It’s important to keep chocolate close by.
My hubby is switching over to a low fodmap diet, which of course means I am too since I am the “cook.” What I am wondering is what do you use in place of onion? I used onion in everything, it gave flavor to everything I cooked. Not to mention onion and garlic are in everything, etc… Any suggestions on a replacement? Thanks. Meanwhile, I am definitely going to make these cookies!
I am sure he will feel a lot better if this been prescribed to him. I sure do. I have banished onions completely but do use garlic-infused oil when I want the garlic flavour, for example in pesto. I don’t miss the onions because I use so many spices and herbs. I have had no complaints from the family. It’s just a matter of adjusting your cooking methods and it is a learning curve that you will eventually get around. Don’t hesitate to contact me on the contact form if you want any help with this transition.
you can use asafoetida powder for the onion flavour-very pungent Indian spice, needs to be sealed so you don’t stink out your Pantry! check out Natalie Notts website, she has lots of Fodmap recipes, in conjunction with all the info from Monash University re Fodmap. very helpful. lowfodmap.com, excellent reading. 🙂
Thank you, Caro. I am subscribed to Natalie’s blog and keep an eye on her recipes.
Thanks for the great info! This year I was diagnosed with insulin resistance & PCOS (I have to eat low glycemic foods and avoid dairy) and IBS (I was pointed toward this diet). I’m finding many of the foods allowed on the fodmap diet are cancelled out by the glycemic index or because it’s dairy. Dairy, I am told, increases the levels of male androgens that contribute to so many of PCOS’s distressing symptoms and signs. There isn’t much left.
I’d love confirmation on a couple of things.
1. Although, due to a low thyroid, I am not allowed soy, sprouted tofu is alright. Is it okay from the fodmap perspective, too?
2. The second or third ingredient in the coconut based yogurt sub I was using is chicory root. How big of a deal is this? I cannot tell how much of it is actually in a serving.
I am also a vegetarian and finding it hard to find protein that is low glycemic and non-dairy and allowed by fodmap.
Any suggestions or info you might have would be great. I’m struggling.
Signed,
Starving in Ontario
First of all, I have a video here: https://youtu.be/splUThfa_V4 about eating vegetarian on the low Fodmap diet. Some of it may clash with your other dietary restrictions though.
Tofu is okay because in the making process most of the Fodmaps have leeched out into the liquid. I would be very careful about coconut yoghurt because it usually has too much fat in it for those of us with IBS.
Good luck with your many restrictions.