There are some great recipes out there that adhere to the LFM (Low FODMAP) dietary guidelines, and we will highlight a couple of them. Today, we have our versatile Stuffed Salmon and our Good Morning Oatmeal recipe with a sprinkle of berries and banana. Our Stuffed Salmon recipe is not only easy-to-make but a delicious lunch or dinner option. And our oatmeal recipe will leave you satisfied and will tide you over until lunchtime. So let’s get started.
First up, Stuffed Salmon:
Prep time: 10-15 mins
Cook time: 25
Total time: 35-40 mins
What you will need:
- Wild-caught salmon. One filet per person.
- 4 cups of spinach and arugula mix.
- 1 cup cherry tomatoes.
- 1/2 cup feta cheese
- 1 1/2 tsp dried basil
- Sprinkle of fennel seeds – a little goes a long way.
- Preheat your oven to 350°
- Place your salmon onto a cutting board and cut each filet in half hamburger-wise, leaving the end attached.
- Slice your cherry tomatoes into small pieces and add them to a sauté pan with olive oil and cook on low to medium heat for 2 minutes.
- Add basil and fennel once the tomatoes have sautéed for a couple of minutes.
- Add your spinach and arugula mixture to the pan and wilt the greens. This should take one minute. Stir the greens frequently to help them wilt.
- Once the greens have wilted, turn the stove off and add feta.
- Take a tablespoon of the mixture to the middle of each salmon filet.
- Make sure your baking sheet is covered in parchment paper and sprayed down with cooking oil.
- Once each filet is full, place the filets on your parchment paper baking sheet.
- Drizzle each filet with a small amount of oil. Add a sprinkle of salt to each filet.
- Bake for 25 mins and enjoy!
*Recipe adapted from theroastedroot.com
*Check in with your doctor on what portion sizes you can eat of each ingredient.
How to cook quinoa:
- Mix 1 cup of quinoa with 2 cups of water in a pot. Add a small glug of olive oil and bring to boil over medium heat. Lower heat to medium/low and cook for 15 mins.
Good Morning Oatmeal:
Prep time: 5 mins
Cook time: 5-10 mins depending on how you like your oatmeal.
- Bring 1 to 3/4 Cups Water or Milk to a boil
- Stir in 1 cup oats
- Add salt to taste
- Cook for 2-3 mins or until oatmeal is the consistency you like.
- Cut up a banana and add berries.
*Ask your doctor what your particular serving size of this meal should be, especially the fruits.
We hope these recipes were helpful and inspired some fun and tasty creations in your kitchen. As with all LFM recipes, please speak with your doctor before making them since Low FODMAPS is largely based on portion sizes.
Dr. Horowitz and staff