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The 30-Minute Low-FODMAP Cookbook: 101 Delicious Recipes to Soothe IBS and Other Digestive Disorders

1/22/2020

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New to the Low FODMAPs lifestyle or looking for some fresh new recipes? I break down this Good If You Don't Mind Using Packaged Foods & Have No Other Food Intolerance's Other Than FODMAPs

30-Minute Low-FODMAP Cookbook: 101 Delicious Recipes to Soothe IBS and Other Digestive Disorders by Colleen Francioli, CNC

I've been following a restricted diet for many years now. It has been a combination of AIP and low FODMAPs. I have endometriosis. Virtually all of my symptoms were eliminated when I went on a crazy restrictive diet after reading the book Digestive Health with REAL Food (interestingly enough, the author recommends this book in the Resources). I followed this for about two years with great success, but probably not as nutrient dense as I needed due to the extreme restrictions, but seriously - it worked. When I discovered low FODMAPs, I was thrilled. I jumped right in. Many of my symptoms returned, but not all. It taught me what I personally can and cannot tolerate. For example, if I consume a lot of nightshades, my Endo comes back with a vengeance, making day to day living virtually impossible. When I completely cut out nightshades (tomatoes, potatoes, peppers, eggplant, etc.) I notice a dramatic reduction in my Endo pain. The only time my Endo wasn't causing me serious issues was when I was on the ultra restrictive diet I previously mentioned. Okay, so I'm bringing this all up so you know where my head is at regarding my ability to utilize the recipes in this book.

There are several things about this book that I don't like. The author recommends using incredibly unhealthy oils like canola (aka rapeseed a highly genetically modified crop) & sesame seed. There are so many healthier choices, I don't understand why anyone would promote the use of such non nutritive oils. Thankfully, all you have to do is swap them out for something more suitable (avocado, coconut, and olive oils for example). The author also recommends using xanathan gum to make up for the lack of gluten in flours. Gums in general are all linked to various digestive ailments. They have a negative effect on ones system. It is just wise to find ways to avoid them whenever possible. Guar gum, xanathan gum, carrageenan, etc. They do our bodies little good & many studies have proven they do harm. Case in point, carrageenan causes intestinal cancer.

My next albeit not as big of a deal complaint is the use of packaged goods in the ingredients. I guess I should have seen that coming with this being toted as a 30 min or less cookbook. Most of the packaged goods recommended are for low FODMAPs goods that the author recommends as well as the Fody brand.  I have grown used to making everything from scratch rather than from a package, but I can see where others may find these packaged goods helpful. I guess I should also point out that I run my own small eco (organix) family farm full time. So not only do I grow & raise my own, I also harvest it, prepare it to eat right away or I process it (can, freeze, dry, ferment). I try not to be too dependent on outside sources for my survival.

With all of my unfortunate restrictions, I couldn't make most of the recipes in this book. If a substitution seemed possible, I then tried recipes where I thought it would work.

Thai Iced Tea:
This was pretty good. A very sweet dessert tea. It could easily be made with less sugar.

Egg and Cheese Stuffed Baked Potato:
Delicious! I make up big batches, store them in the refrigerator & then warm them up in the toaster oven (I don't own a microwave, they are crapola IMO), plop on a dollop of homemade coconut (or diary milk) yogurt & a sprinkle of salt. Yum!

Vegan Chocolate Pudding with Sea Salt:
Very sweet, delicious when still a little bit warm. After letting it fully chill, the texture isn't too appealing. It's best warmed up a little. Note: I use the Native Forest brand of canned coconut milk (or I make my own) that clearly states it doesn't have guar gum. Coconut milk without gums, behaves differently from that with added gums this may be why the texture isn't as good cold.

Out of the three recipes, the Egg and Cheese Stuffed Baked Potato and the Vegan Chocolate Pudding with Sea Salt are my favorites. I have every intention of continuing to make them in the future.

If you are curious I highly recommend the following books:
  • The Low-FODMAP Cookbook: 100 Delicious, Gut-Friendly Recipes for IBS and other Digestive Disorders by Benjamin, Dianne (this is my all time favorite low FODMAPs cookbook).
  • The IBS Elimination Diet and Cookbook: The Proven Low-FODMAP Plan for Eating Well and Feeling Great by Catsos MS RD LD, Patsy, Harmony (this book is one of the best I've read on the subject of low FODMAPs)
  • Paleo Principles: The Science Behind the Paleo Template, Step-by-Step Guides, Meal Plans, and 200+ Healthy & Delicious Recipes for Real Life by Ballantyne, Sarah, Ballantyne Sarah (this is by far the most comprehensive book with recipes I've read so far. Dr. Ballantyne covers just about everything you can think of including FODMAPs)
  • The Autoimmune Protocol Comfort Food Cookbook: 100+ Nourishing Allergen-Free Recipes by Michelle Hoover (this is my favorite book for sweet treats. OMG, the chocolate chip cookies are amazing, doughnut holes, pumpkin scones, etc. the best!)
  • The Endometriosis Health and Diet Program: Get Your Life Back by Cook MD FACOG, Dr. Andrew, Cook MS RD CDE, Danielle, Robert Rose (many women who have Endo, need to follow a low FODMAPs anti-inflammatory diet, if you have digestive problems and pelvic pain, you might want to look into this).

If you are looking to avoid GMO's & prefer organic you might want to check out Namaste foods. They have a great organic gluten free all purpose flour (note it does have xanathan gum) that is available on amazons subscribe & save.

Wherever you are in your journey to healing, I hope you find success. Know that the Low FODMAPs diet is a real medical diet. It is not a fad diet. It has been proven to help many folks who suffer from various digestive ailments. Please keep in mind that if it doesn't work for you, you could have additional sensitivities (like me and nightshades). Don't give up. Finally finding peace with your body is so worth it!

You may also like:
Have Endo? As a fellow Endo sufferer & Eco Farmer, I give a through review of the cookbook for Autoimmune disease titled
An Eco Farm Gal with Endo reviews 'The How Can It Be Gluten Free Cookbook' by America's Test Kitchen.
Book Corner Quick Links
Links to the books I've read & reviewed for your convenience!

  • The 30-Minute Low-FODMAP Cookbook: 101 Delicious Recipes to Soothe IBS and Other Digestive Disorders
  • The Old Farmer's Almanac Vegetable Gardener's Handbook
  • The SIBO Cookbook For The Newly Diagnosed: The Complete Guide to Relieving Symptoms and Preventing Recurrence
  • Mindful Simplicity: Practical Strategies for Finding Harmony in Your Home, Work, and Life
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  • 7 Days Of Christmas: A Season Of Generosity
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  • The Autoimmune Protocol Comfort Food Cookbook: 100+ Nourishing Allergen-Free Recipes
  • Good Husbandry: Growing Food, Love, and Family on Essex Farm
  • The Dirty Life: A Memoir on Farming, Food, and Love
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  • Coffee House Knits
  • Feeding You Lies
  • Why Social Media is Ruining Your Life
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  • The Complete Guide To Adaptogens From Ashwagandaha to Rhodiola, Medicinal Herbs That Transform and Heal
  • Beginning Beekeeping
  • Before The Evolution and Future of Processed Food
  • The Psychobiotic Revolution
  • Simple & Natural Soapmaking: Create 100% Pure and Beautiful Soaps with The Nerdy Farm Wife’s Easy Recipes and Techniques
  • The Flower Book
  • The Essential Oils Complete Reference Guide: Over 250 Recipes for Natural Wholesome Aromatherapy
  • The Gut Makeover: 4 Weeks to Nourish Your Gut, Revolutionize Your Health, and Lose Weight
  • The Field Guide To Pregnancy
  • 101 Easy Homemade Products for Your Skin, Health & Home: A Nerdy Farm Wife's All-Natural DIY Projects Using Commonly Found Herbs, Flowers & Other Plants
  • The Chicken Health Handbook
  • Chickens In Your Backyard:  A Beginners Guide
  • The Moosewood Restaurant Cooking for Health: More Than 200 New Vegetarian and Vegan Recipes for Delicious and Nutrient-Rich Dishes
  • The Joy of Jams, Jellies, and Other Sweet Preserves: 200 Classic and Contemporary Recipes Showcasing the Fabulous Flavors of Fresh Fruits
  • The Raw Milk Revolution: Behind America's Emerging Battle over Food Rights
  • The Joy of Pickling: 250 Flavor-Packed Recipes for Vegetables and More from Garden or Market
  • Style, Naturally: The Savvy Shopping Guide to Sustainable Fashion and Beauty
  • The Gort Cloud: The Invisible Force Powering Today's Most Visible Green Brands
  • Feed Your Skin, Starve Your Wrinkles
  • Sleeping Naked Is Green
  • Naturally Thin: Unleash Your SkinnyGirl and Free Yourself from a Lifetime of Dieting
  • Ecological Intelligence: How Knowing the Hidden Impacts of What We Buy Can Change Everything
  • Beef: The Untold Story of How Milk, Meat, and Muscle Shaped the World
  • Fortify Your Life: Your Guide to Vitamins, Minerals, and More
  • Healing Herbs:  A Beginner's Guide To Identifying, Foraging, and Using Medicinal Plants
  • The How Can It Be Gluten Free Cookbook
  • The Virgin Diet Cookbook: 150 Easy and Delicious Recipes to Lose Weight and Feel Better Fast
  • Flip Dolls & Other Toys That Zip, Stack, Hide, Grab & Go
  • Healthy at Home: Get Well and Stay Well Without Prescriptions
  • Cows Save the Planet: And Other Improbable Ways of Restoring Soil to Heal the Earth
  • Integrative Wellness Rules: A Simple Guide to Healthy Living
  • Salt Sugar Fat: How the Food Giants Hooked Us
  • How Stella Saved the Farm: A Tale About Making Innovation Happen
  • The Virgin Diet: Drop 7 Foods, Lose 7 Pounds, Just 7 Days
  • The Easy Organizer: 365 Tips for Conquering Clutter
  • The Seed Underground: A Growing Revolution to Save Food
  • Probiotics For Dummies
  • Beyond Sugar Shock: The 6-Week Plan to Break Free of Your Sugar Addiction & Get Slimmer, Sexier & Sweeter
  • Small Business For Dummies
  • Starting An Etsy Business For Dummies
  • Snip, Burn, Solder, Shred: Seriously Geeky Stuff to Make with Your Kids
  • The Beauty Detox Solution: Eat Your Way to Radiant Skin, Renewed Energy and the Body You've Always Wanted
  • A Woman's Guide to a Healthy Stomach: Taking Control of Your Digestive Health
  • Holy Shit: Managing Manure to Save Mankind
  • Diet for a Hot Planet: The Climate Crisis at the End of Your Fork and What You Can Do About It
  • Terra Madre: Forging a New Global Network of Sustainable Food Communities
  • The Hundred Year Diet: America's Voracious Appetite For Losing Weight
  • Twelve by Twelve: A One-Room Cabin Off the Grid and Beyond the American Dream
  • Felties: How to Make 18 Cute and Fuzzy Friends from Felt
  • Bread Matters: The State of Modern Bread and a Definitive Guide to Baking Your Own
  • Luxury Yarn One-Skein Wonders: 101 Small Indulgences
  • Success With Baby Chicks
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    Do you dream about living the simple life?  Your own idyllic farm where the cows moo and the veggies are the best you've ever eaten? I've got a surprise for you, homesteading isn't easy! Join me at my small eco family farm where we stumble often, and learn as we go. This is indeed the good life, but it is also a very hard life that only rewards for that hard work... or not!  Back to the land, it's tough and I love it.Hi there! My name is Jen. I'm a "tree hugging dirt worshiper" who has been organically farming for well over a decade. It never ceases to amaze me at how much I've learned & how much I am still learning. I have studied natural health, nutrition, & herbs for over two decades. Our health & the natural world around us are connected in ways we don't often realize. How we treat the land & animals directly affects us in both body & mind. My goal is to provide others with truly natural humane goods from my own little piece of paradise, & to freely pass along whatever knowledge I pick up along the way. I am grateful every day to be able to have such a worthwhile & fulfilling job surrounded by the beauty & unpredictability of Mother Nature.

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