This image shows salmon in tarragon sauce with creamy pumpkin mash (made using Hubbard pumpkin) and mixed greens (using Chard). This dish was also served with some aioli sauce drizzled on the top of the ‘mash’ – the recipe can be found at the nourished coeliac (just search Aioli).
Recently I embarked on two elimination diets (the Autoimmune Protocol AIP and Low FODMAP) to help manage gut issues caused by Small Intestine Bacterial Overgrowth (SIBO). For those who are new to my blog, you can catch up about it here SIBO – A Basic Guide, Autoimmune Protocol – The Basics and Low FODMAP – A Basic Guide.
As well as being AIP and low FODMAP I have to maintain my current diet of being ketogenic (low carb and high fat – you can read my article about the ketogenic diet here). The combination of these diets has made cooking quite tricky so I am hoping to share as many recipes with you as possible that are compliant with these three ways of eating.
I have managed to find a few recipes online that are AIP and Low FODMAP which I will list below for your convenience. Some of them are naturally lower in carbs but others will need a little tweaking. I will include notes with the links so you know which recipes might need to be adjusted.
Petra 8 Paleo; https://petra8paleo.com
- Cinnamon Beef Stew
- Shepherd’s Pie with 2 twists – Cauliflower can be an issue for some people who are low FODMAPs so sub with celeriac/ swede or another low carb friendly root vegetable for the ‘mash’ topping.
- Rhubarb ginger glazed bok choy with bacon – Limit the amount of orange pulp used as its quite carby; you could try using an orange extract (that would be my choice).
- Spanakopita Pie
- Zucchini Canoes
- Cabbage Bacon
Field Notes on Healing; https://fieldnotesonhealing.wordpress.com
Egg free salmon cakes – the recipe calls for plantain (which my current diet excludes) so you could always sub with celeriac, swede or some mashed pumpkin.
The Nourished Coeliac; http://www.thenourishedcoeliac.com/home
This is my FAVOURITE blog for recipes and I highly recommend following Emma on Instagram!
- Spanish lamb chops with patatas bravas and aioli (this recipe is also low histamine)
- Pesto (another recipe also low in histamine)
- Lamb Koftas
- Cucumber and mint salsa (Omit the stevia)
Beyond the bite for life; http://www.beyondthebite4life.com
- Savoury rutabaga gravy – this is AIP, low FODMAP and keto (yay!)
- Salt and vinegar rutabaga fries
- Grilled spaghetti squash shrimp scampi
Tips for making this recipe
The recipe below can be tweaked according to your tastebuds and what you have in the fridge. The notes below should help you to chose the best ingredients for a low FODMAP and AIP diet.
Coconut Milk – Montash University is the leading research organisation for research on the Low FODMAPs diet. There website / app suggests that coconut milk is ok for a low FODMAP diet. However you need to make sure that the brand you are using is just coconut milk with no added thickeners or sweeteners. If you can’f find any available locally to you then the best option would be to make your own. Its relatively easy to do and quite cost effective if you buy your flaked coconut in bulk.
Some people on the AIP diet like to cut out coconut milk completely, especially during the early days of the elimination process. If this is the case for you, try could using coconut oil, ghee or just omit the coconut milk.
Stock is another easy to make ingredient and is great for adding flavour as well as liquid to a dish. When cooked on a medium heat bone broth with reduce down and become thick, similar to gravy. I tend to use chicken broth (even with fish dishes) as it creates a nice sauce once thickened up.
Pumpkin and Squash
Some types of pumpkin and squash (e.g butternut squash) are not low in FODMAPs so it’s always best to check the type that you are buying. For my low FODMAP recipes I have been buying winter squash like Hubbard squash and carnival squash. I found these posters useful for checking the types of pumpkin and squash;
Pumpkin and Squash Poster 1
Pumpkin and Squash Poster 2
For making the greens side, you can use any kind of leaves that you want. I have made it using a variety of Chard (just remember to use a few bunches as it wilts once its cooked and reduces heavily), collards, cabbage (avoid Savoy cabbage as its not low FODMAP), Chinese leaves such as bok choy or choy sum and even the greens of the tops of carrots.
This recipe is based on making two portions. You can alter the size of the sides if they are too much. I have included the macros for each individual recipe as well as the macros for the meal as a whole.
Fish In Tarragon Sauce with Creamy Mash and Mixed Greens
Total Carbs 21.3g
Net Carbs 15g
Fish in Tarragon Sauce
Total Carbs 3.1g
Net Carbs 2.7g
Total Carbs 8.8g
Net Carbs 4.5g
Total Carbs 9.4g
Net Carbs 7.8g