We have reported on FODMAPs in this column before, but this is the first low-FODMAP recipe we have published. FODMAPs are defined as foodstuffs that are fermentable and contain oligosaccharides, disaccharides, monosaccharides and polyols—components that contribute to digestive symptoms in people with irritable bowel syndrome.
In her new book, The Everything® Low-FODMAP Diet Cookbook (F+W Media 2016), certified nutrition consultant Colleen Francioli presents low-FODMAP recipes covering a spectrum of dishes from soup to dessert. The recipes are designed to help people who endure symptoms of IBS and other digestive issues. This plan is a dietary approach to IBS and can help you identify common foods you eat regularly that may be triggering issues in your body.
Nutty and a tad sweet, this Persian-style dish pairs harmoniously with fluffy basmati rice. Serves two.
½ C no-sugar-added dried cranberries
2 C lukewarm water
1 T coconut oil
2 T pine nuts
½ t ground turmeric
1/16 t wheat-free asafetida powder*
½ t saffron dissolved in ¼ C hot water
½-1 T light-brown sugar (to taste)
¼ t sea salt
1 C cooked basmati rice
C = cup
T = tablespoon
t = teaspoon
*Asafetida powder is a spice grown in the Middle East and is used as a digestive aid in food, among other applications. It helps to heighten flavors and, used in concert with turmeric, is a standard component of Indian cuisine.
Soak cranberries in lukewarm water for about 10 minutes to plump. Drain. In a wok or medium skillet on medium-high, heat coconut oil and stir in cranberries and pine nuts. Add turmeric, asafetida, saffron, sugar and salt, and reduce heat to low; cook 7 minutes. Add rice and stir until evenly coated; serve immediately.
Source: Reprinted with permission from The Everything® Low-FODMAP Diet Cookbook by Colleen Francioli, CNC. Copyright © 2016 by F+W Media, Inc.