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Beef Steak

Steak Grinder
Serves 2-3 People

Equipment Needed:

  • Grill or Skillet to cook steaks

  • Small Saucepan

  • Small Mixing Bowl

  • Kitchen Scale

  • Measuring Spoons

  • Whisk

  • Sharp Carving Knife

  • Cutting Board

Directions:

1). Gather all equipment & ingredients. Combine mayo, grain mustard and garlic powder in a small bowl and set aside.

  • 1/4 C. (56g.) Real Mayonnaise

  • 1 T. (15g.) Grain Mustard

  • 1 t. (2g.) Low FODMAP Garlic Replacer (or 1/4 t. garlic powder)

  • 2 t. (Fresh Chopped Parsley (or 1 t. dried parsley)

 

2). Butter and toast your hoagie buns in a non-stick skillet on medium high heat. Set toasted buns aside.

  • 2 T. (28g.) Butter

  • 2-3 Hoagie Buns

 

3). Slice and caramelize your onion and set aside.

  • 1 Medium Onion (omit if cooking Low FODMAP - mix 2 T. fresh chives into your mayo instead)

  • 2 T. (28g.) Butter

 

4). Prepare au jus - Combine all au jus ingredients in a small saucepan over medium high heat. Bring to a simmer for about 5-7 minutes, or until slightly reduced. Cut the heat but keep warm as you prepare the rest of your ingredients. When I'm short on time I just use store bought au jus mix and follow package directions.

  • 1 T. (14g.) Butter

  • 1 C. (8oz.) Beef Stock

  • 1 T. Red Wine (or cooking wine)

  • 2 t. Worcestershire Sauce

  • 1/8 t. Black Pepper

  • 1/4 t. Sugar

  • Any meat drippings you may have from cooking steaks

 

5). Prepare your steaks medium rare and let rest for a few minutes.

  • 10-12 oz. Beef Tenderloin Steak

  • Salt & Pepper to Taste

While steak is resting, start building your sandwiches by spreading mayo mixture on the top bun and caramelized onions on bottom bun. Thinly slice your steak against the grain and distribute evenly between the two sandwiches. Close up your sandwiches, carefully cut in half at a slight angle, and serve with au jus on the side.  Be sure to have plenty of napkins handy. Enjoy!​

​​

**I like to serve my steak sandwiches with Grown in Idaho fries, prepared in the air fryer.

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Lantern Decorations

Grilled Teriyaki Steak & Broccoli
(sub w/ Chicken Breast)
Serves 2-3 People

Equipment Needed:

  • Cutting Board & Sharp Knife

  • Measuring Cups

  • Large Tongs & Serving Spoon

  • Dinner Plate

  • Meat thermometer

  • Rice Cooker or Medium Saucepan w/ Lid

  • 1 quart sized zipper bag or food storage container with lid

Directions:

1). Place meat in a plastic zipper bag, or food storage container.  Add teriyaki marinade until meat is fully submerged. Marinate steaks in the fridge for 1-3 hours. The longer you marinate them, the more flavor they will absorb.  I usually marinate beef for 1 hour and chicken for 3 hours.

  • 2 - 6oz. Beef Tenderloin Steaks (you can sub top sirloin or boneless chicken breast)

  • 1 C. Kikkoman or Lawry's Teriyaki Marinade 

 

2). When steaks are done marinating, rinse and drain your rice. Prepare rice in a rice cooker by combining 1 cup of rice, 1 cup of water and 1 t. salt.  Close the lid and use the white rice setting. This usually takes about 30 minutes. If you don't have a rice cooker, follow cooking directions on rice package.

  • 1 C. Uncooked Jasmine Rice

  • 1 C. Cold Water

  • 1 t. Kosher Salt

 

3). Remove meat from marinade and put on a plate. Let rest at room temperature for 30 minutes before cooking. 

If using steak:  Prepare your steaks medium-rare on the grill Once the steaks reach an internal temp of 130*F, remove from heat and let rest for 5 minutes before thinly slicing against the grain. Lay your sliced steak on top of a bed of rice, and garnish with sesame seeds & chives. 

If using chicken: Place chicken breasts on the grill for about 5 minutes.  Flip, and cook for another 5 minutes, or until the thickest part of the breast reaches an internal temp of 165*F. Remove from grill and let rest for 5 minutes before thinly slicing against the grain. Lay your chicken on a bed of rice and garnish with sesame seeds and chives.

  • Sesame Seeds & Fresh Chives (or green onions) for Garnish

​

I like to serve this dish with steamed broccoli and Trader Joe's Soyaki or regular soy sauce on the side.  I season my broccoli with butter and Saltlicker's Peter Rabbit or Crop Duster seasoning blends. They have a ton of awesome spice blends, but these two are my favorite, because they don't contain onion or garlic. Check them out! 

Korean Local Food Market

Korean BBQ Beef 
Serves 4 People

Equipment Needed:

  • Large Non-stick or Cast Iron Skillet

  • 2 Small Mixing Bowls

  • Hamburger Chopper 

  • Rubber Spatula

  • Whisk

  • Measuring Cups & Spoons

  • Kitchen Scale

  • Cutting Board

  • 1 quart size zipper bag or piping bag

  • Rice Cooker

Directions:

1). Gather all equipment & ingredients. Combine spicy mayo ingredients in a small bowl and

mix well. Transfer to a quart zipper bag and set aside. 

  • 1/4 C. (66g.) Real Mayonnaise

  • 1 T. (16g.) Sriracha (more or less, to preferred spice level - I like Tabasco Brand Siracha the best)

  • 2 t. (6g.) Fresh Lemon or Lime Juice

  • 1 t. (3g.) Low FODMAP Garlic Replacer (or 1/4 t. garlic powder)

  • Pinch of Kosher Salt and Black Pepper

 

2). Rinse and drain rice. Prepare in a rice cooker by combining 1.5 cups of rice, 1.5 cups of cold water

and 1 t. salt. Close the lid and use the white rice setting. This usually takes about 25-30 minutes. If you

don't have a rice cooker, follow the cooking directions on rice package. ​

  • 1.5 C. (350g.) Jasmine Rice

  • 1.5 C. (350ml.) Cold Water

  • 1 t. Kosher Salt

3). Combine all marinade ingredients in a small mixing bowl and whisk to combine. Set aside. 

  • 2 T. (30ml.) Low FODMAP Garlic Oil  (sub w/ regular olive oil)

  • 1/4 C. (66g.) Soy Sauce

  • 1 t. Low FODMAP Garlic Replacer (sub w/ 1 t. minced garlic or 1/4 t. garlic powder)

  • 1 t. (2g.) Sesame Oil

  • 1/2 t. (4g.) Minced Ginger 

  • 2 T. (42g.) Raw Honey

  • 1 t. (8g.) Gochujang Paste (sub w/ gochujang sauce or sriracha - more or less, to preferred spice level)

 

4). Brown ground beef in a large skillet over medium high heat, using the meat chopper to break it up into small pieces. Drain off excess fat. Reduce heat to medium and add marinade mixture to the pan. Mix well. Let simmer for a few minutes. Add 2 T. of water, stir and simmer for another minute or two to let the liquid reduce. Divide Beef & Rice mixture evenly between 4 serving bowls. Cut a very small corner of mayo zipper bag, and drizzle about 1-2 t. of the spicy mayo over your beef (more or less, to taste).  Garnish with chives.  Enjoy!

  • 1 lb. Lean Ground Beef 

  • 1 T. Thin Sliced Chives or Green Onions (for garnish)

​​

I like to serve this dish with steamed broccoli.  I season my broccoli with refined coconut oil and Saltlicker's Peter Rabbit or Crop Duster seasoning blends. They have a ton of great spice blends, but these two are my top choices while trying to avoid onion & garlic. Check them out! 

Pasta with Meatballs
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Homestyle Meatballs 
Makes 24 - 1oz. Meatballs

Equipment Needed:

  • Large Mixing Bowl

  • Measuring Cups & Spoons

  • Large Non-stick or Cast Iron Skillet

  • Foil Lined Baking Sheet

  • Kitchen Scale

  • Food Safe Vinyl Gloves (optional for mixing)

  • 1 oz. Ice Cream Scoop (optional)

  • Small Food Processor or Zipper Bag & Rolling Pin (to crush crackers)

 

HOMESTYLE - Directions:

1). Gather equipment & ingredients. Place all ingredients into a large mixing bowl and mix using clean or gloved hands. When everything is well combined, cover & refrigerate mixture for 15-20 minutes. If mixture seems too wet to form into balls, you can add more crushed crackers (or pork rinds) one tablespoon at a time until you reach desired consistency. It shouldn’t take much more than the recipe calls for.

  • 1 lb. Lean Ground Beef (sub with ground pork, turkey, or chicken if desired)

  • 1 Large Egg, Beaten

  • 4 t. Worcestershire Sauce

  • 1/4 t. Low FODMAP Onion Replacer (or 1/4 t. onion powder if not cooking Low FODMAP)

  • 1 T. Beef Broth Base or Beef Bouillon (I use Orrington Farms)

  • 1/2 C. (70g.) Shredded Sharp Cheddar

  • 1/2 C. (48g.) Crushed Ritz Crackers (sub w/ 1/2 C. crushed pork rinds for GF or Keto)

  • 1/4 t. Black Pepper

 

2). Preheat oven to 350*F and line a small baking sheet with aluminum foil, shiny side down.

Using a kitchen scale and 1 oz. ice cream scoop (or your hands), portion meat mixture into 24-26 balls, each weighing about 1 oz. Heat a large non-stick skillet over medium high heat. Once pan is hot, add a drizzle of cooking oil, and then place meatballs in the hot pan and cook for about 2 minutes, or until nicely browned. Flip each meatball over and brown the other side for 1-2 more minutes, or until nicely browned on the other side. Transfer meatballs to the lined baking sheet, and place in the oven for 6-8 minutes or until cooked through. Enjoy!

 

*Serve over spaghetti, make a meatball sub, make Swedish gravy, or turn them into cocktail or BBQ meatballs.

Beef Steak

Beef Sirloin Cap Roast
Serves 2-3 People (depending on size of roast)

Equipment Needed:

  • Small Mixing Bowl

  • Measuring Spoons

  • 1.5 - 2.5 lb. Sirloin Cap Roast

  • Cutting Board & Sharp Carving Knife

  • Roasting pan with rack (or makeshift rack)

Directions:

1). Remove roast from the fridge 2 hours before roasting to bring it closer to room temp. Gather all equipment and ingredients. Move oven rack to middle and preheat oven to 275*F. Prep a roasting pan with metal rack and set aside (here's a great hack you can use if you don't have a roasting pan with metal rack). Prepare Wet Rub by combining all ingredients in a small mixing bowl to make a paste:

 

2). Rub the beef roast all over with wet rub and place on prepared roasting pan with fat side up. Place in oven and set timer for 12 minutes per pound (My roast was 2 lbs. so I cooked it for 24 minutes). When timer beeps, turn oven off, and let the roast continue to rest in the oven for 50 minutes. DO NOT OPEN OVEN DOOR!  After 50 minutes, turn oven on to low broil setting. Broil for 3-4 minutes, watching closely, to get the crust nice and crispy. Remove roast from oven, transfer to a cutting board, slice & serve immediately.  I make my slices about 1/2" thick. Serve with au jus, horseradish, or sauce of choice. This pairs well with au gratin or mashed potatoes.  Enjoy!

 

**Leftover meat can be sliced thin, submerged in au jus, refrigerated and used for French dip sandwiches the next day.  We rarely have anything left at our house though.

Roast Beef
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Chicken Dish

Chicken Caesar Wraps
Serves 2-3 People

Equipment Needed

  • Paper Towel

  • Measuring Cups & Spoons

  • Small Mixing Bowl 

  • Whisk & Tongs

  • Cutting Board & Sharp Knife

  • Cast-iron or Non-stick Skillet w/ Lid

  • Kitchen Scale

Directions:

1). Gather all equipment & ingredients. Rinse Romaine well with cold water, and gently shake the water off over the sink. Chop romaine and set aside on a paper towel to drain any excess water.

  • 1 Head of Romaine Lettuce


2). Trim any unappetizing parts off the chicken. Rub chicken with a light drizzle of olive oil and season liberally with BBQ seasoning or seasoning of your choice. Set aside to marinate while you prep the rest of the dressing. 

​

3). Prepare Caesar Dressing according to recipe (linked below), and set aside. You can also use a store bought Caesar dressing of your choice. Ken's Steakhouse Creamy Caesar is my favorite store brand.

​

4). COOK THE CHICKEN - Preheat a cast-iron or stainless-steel skillet on medium heat for about 3-4 minutes.  Add a drizzle of olive oil to the hot pan, followed by the seasoned chicken breast pieces. They should sizzle when they hit the pan. Cook without disturbing for 4 minutes (set a timer!). Measure out 1 cup of hot water. When the timer beeps, pour the hot water into the skillet, cover, and let cook for another 5 minutes (set a timer!). When the timer beeps, remove skillet from heat (keep covered!) and set a timer for 15 more minutes.  When the final timer beeps, transfer chicken to a cutting board and let rest & cool for about 10-15 minutes before slicing against the grain.

​

5). Time to build your wraps! Warm flour tortillas in microwave or large skillet for 10-15 seconds to make them pliable. Place 2 T. of Caesar dressing in center of each tortilla and evenly spread out with back of a spoon in a 5-to-6-inch diameter circle. Top with a handful of romaine (whatever amount you like), 1 T. shredded parmesan cheese, and divide the diced chicken evenly between the wraps. Carefully wrap up your tortilla. Be careful not to overfill your tortilla before wrapping, or it may tear. ​

  • 1/4 C. (28g.) Shredded Parmesan Cheese

  • 2-3 Extra Large Soft Flour Tortillas

​

**For a quick & easy dinner I will sometimes substitute the spiced chicken breast with Just Bare Breaded Chicken Tenders prepared in the air fryer, and diced into 1" chunks. Serve with fries or kettle chips. Enjoy!

Basil Leaves

Cajun Chicken Pesto Pasta
Serves 2 People

Equipment:​​

  • Measuring Cups & Spoons

  • Cutting Board & Knife

  • Small & Large Mixing Bowls

  • Tongs, Rubber Spatula, Silicone Whisk

  • Large Cast-Iron Skillet

  • Large Stainless-Steel Skillet

  • Large Saucepan

  • Strainer

  • Kitchen Scale​

​

Directions:

Gather all equipment & ingredients. Trim any unappetizing parts off the chicken. Rub chicken with a light drizzle of olive oil and season liberally with Cajun seasoning or seasoning of your choice. Set aside to marinate while you prep the rest of the meal. 

 

​2). MAKE THE SAUCE - Melt butter in a large nonstick skillet over medium high heat. Pour in half & half and bring to a simmer whisking frequently. Add salt, pepper, garlic replacer, and Italian seasoning and continue to simmer for 1 minute. Reduce heat to medium and add parmesan cheese, whisking constantly until fully incorporated. Reduce heat to med-low and whisk in the whipped cottage cheese. Sauce may appear to separate at this point, but keep whisking, and it should come back together. Add pesto and continue to whisk until fully incorporated. Sauce may seem to separate but keep whisking and it should come back together. If your sauce doesn't come back together, you can carefully put it in a blender or use an immersion blender to get the smooth consistency back. Remove from heat, transfer to a bowl, cover and keep warm until ready to serve.   

 

3). Cook pasta according to package directions. Strain and set aside while you cook the chicken.

 

4). COOK THE CHICKEN - Preheat a cast-iron or stainless-steel skillet on medium heat for about 3-4 minutes.  Add a drizzle of olive oil to the pan, followed by the seasoned chicken breast pieces. Cook without disturbing for 4 minutes (set a timer!). Measure out 1 cup of hot water. When the timer beeps, pour the hot water into the skillet, cover, and let cook for another 5 minutes (set a time!). When the timer beeps, remove skillet from heat (keep covered!) and set a timer for 15 more minutes.  When the final timer beeps, transfer chicken to a cutting board and let rest while you plate up the pasta. Place pasta back in the saucepan and place on warm burner. Pour half of the alfredo sauce over pasta and give it a good stir (add more if needed - freeze any extra sauce for future use). Slice chicken against the grain and serve immediately over the pasta. Garnish with shredded parmesan and fresh parsley. Enjoy!

  • Fresh Chopped Parsley & Parmesan for Garnish

​

*If you use fresh garlic to make the sauce, you will want to sauté it for a few minutes in the butter before adding the half and half, but watch it closely, because garlic burns quickly if left unattended. 

 

**I use cottage cheese to add more protein to the dish.  If you or your kids don't like chicken, you can nix it and still get a decent amount of protein with the pasta & sauce alone.  

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Easy Chicken Alfredo Pasta
Serves 2-3 People

Equipment Needed:

  • Measuring Cups & Spoons

  • Cutting Board & Chef's Knife

  • Small & Large Mixing Bowls

  • Tongs, Rubber Spatula, Silicone Whisk

  • Large Cast-Iron Skillet

  • Large Stainless-Steel Skillet

  • Large Saucepan

  • Strainer

  • Kitchen Scale

  • Bamboo or Metal Skewers

 

Directions:

1). Gather all equipment & ingredients. Trim any unappetizing parts off the chicken. Rub chicken with a light drizzle of olive oil and season liberally with dry rub or seasoning of choice. Set aside to marinate while you prep the rest of the meal. 

 

2). MAKE THE SAUCE - Melt butter in a large nonstick skillet over medium high heat. Pour in half & half and bring to a simmer whisking frequently. Add salt, pepper, garlic replacer, and Italian seasoning and continue to simmer for 1 minute. Reduce heat to medium and add parmesan cheese, whisking constantly until fully incorporated. Reduce heat to med-low and whisk in the whipped cottage cheese. Sauce may seem to separate but keep whisking and it should come back together. If your sauce doesn't come back together, you can carefully put it in a blender or use an immersion blender to get the smooth consistency back. Remove from heat, cover, and keep warm until ready to serve.

 

3). Cook pasta according to package directions. Strain and set aside while you cook the chicken.

 

4). ​COOK THE CHICKEN - Preheat a cast-iron or stainless steel skillet on medium heat for about 3-4 minutes.  Add a drizzle of olive oil to the pan, followed by the seasoned chicken breast pieces. Cook without disturbing for 4 minutes (set a timer!). Measure out 1 cup of hot water. When the timer beeps, pour the hot water into the skillet, cover, and let cook for another 5 minutes (set a time!). When the timer beeps, remove skillet from heat (keep covered!) and set a timer for 15 more minutes.  When the final timer beeps, transfer chicken to a cutting board and let rest while you plate up the pasta. Place pasta back in the saucepan and place on warm burner. Pour half of the alfredo sauce over pasta and give it a good stir (add more if needed - freeze any extra sauce for future use). Slice chicken against the grain and serve immediately over the pasta. Garnish with shredded parmesan and fresh parsley. Enjoy!

  • Fresh Chopped Parsley & Parmesan for Garnish

​

*If you use fresh garlic to make the sauce you will want to sauté it for a few minutes in the butter before adding the half and half, but watch it closely, because garlic burns quickly left unattended. 

 

**I use cottage cheese to add more protein to the dish.  If you or your kids don't like chicken, you can nix it and still get a decent amount of protein with the pasta & sauce alone.  

spices on spoon

Garlic Herb Chicken Bites
Serves 2-3 People

Equipment Needed:

  • Food Storage Container w/ Lid

  • Small Mixing Bowl

  • Measuring Cups & Spoons

  • Kitchen Scale

  • Cutting Board & Sharp Knife

  • Large Non-stick or Cast-Iron Skillet

  • Tongs

 

Directions:

1). Gather all equipment & ingredients. Pat chicken dry, remove tendons, (if tenderloins) and cut into 1" chunks. Place in a food storage container with tight fitting lid. Combine salt, pepper, Italian seasoning, and garlic replacer in a small bowl and give it a stir. Sprinkle seasoning mixture over chicken and toss around to coat all pieces evenly. Set aside.

 

2). Preheat a large skillet over medium-high heat. Sprinkle cornstarch over the chicken, place lid on container and shake vigorously to evenly coat all pieces. Heat oil in skillet until it bubbles when you drop a little cornstarch into the pan.  Add chicken in an even layer and cook for about 2-3 minutes without disturbing.  Flip each piece and cook for another 2-3 minutes until golden brown. Toss chicken around for a couple more minutes until cooked through (careful not to overcook). Add butter and fresh parsley to the pan and toss around to coat all pieces. Taste test and add more salt & pepper if needed. Serve immediately. Enjoy!

  • 1/4 C. (32g.) Cornstarch

  • 3 T. (45ml.) Low FODMAP Garlic Oil (sub w/ regular olive oil)

  • 2 T. (28g.) Butter 

  • 1 T. Freshly Chopped Parsley

​​

I like to serve this dish with sautéed green beans and long-grain rice. Stuffed hashbrowns or crispy smashed potatoes also make great sides.

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Honey Dipper

Honey Chicken
Serves 2-3 People

Equipment Needed:

  • Large Skillet or Wok Style Pan

  • Cutting Board & Sharp Knife 

  • Kitchen Shears

  • Plastic Food Storage Container w/ Tight Fitting Lid

  • Measuring Cups & Spoons

  • Small Mixing Bowl

  • Kitchen Scale

Directions:

1). Gather all equipment & ingredients. Pat chicken thighs dry and using kitchen shears, trim off any excess fat or unappetizing parts. Cut chicken into 1/4" thin strips and place in plastic food storage container. Sprinkle with a pinch of salt and pepper and set aside. 

  • 10-12 oz. Boneless Skinless Chicken Thighs

  • Pinch of Salt & Pepper

 

2). In a small mixing bowl or glass measuring cup, combine soy sauce, honey, chicken broth, vinegar, red pepper flakes, and garlic. Whisk together until well combined and set aside.

 

3). Heat large non-stick skillet or wok style pan over medium high heat. While pan is heating up, sprinkle 3 T. cornstarch over chicken pieces, place lid on container, and shake vigorously to coat all pieces well.  Add 2 T. of olive oil to pan.  Test oil temp by dropping a little bit of the cornstarch into the pan.  If it immediately bubbles, you are ready to add chicken to the pan in an even layer. (You may consider cooking in two batches so as not to overcrowd your pan).

  • 3 T.(24g.) Cornstarch

  • 2 T. (30ml.) Light Olive Oil 

  • Salt & Pepper to Taste

  • Sesame Seeds & Chives for Garnish (optional)

 

4). Let chicken cook without stirring for 3 minutes, then toss frequently until it's lightly browned on all sides and mostly cooked through (3-4 more minutes). If pan gets dry during cooking, you can add a light drizzle of oil. Carefully transfer cooked chicken to a plate. Remove pan from burner and reduce heat to medium. Add sauce mixture to the hot pan. Return pan to burner and scrape up any brown bits from with a rubber spatula while sauce simmers for 1-2 minutes.  Carefully add chicken back to the pan and toss around for 2-3 minutes as the sauce thickens and chicken continues to cook. Remove pan from heat, and garnish with a pinch of sesame seeds. Toss around in the pan once more.  Taste test one piece of chicken and add a little S&P if needed. Serve over jasmine or basmati rice and garnish with chives. Serve with choice of fresh vegetable. Enjoy!​

Bang Bang Chicken Skewers
Serves 2-3 People

Equipment Needed:

  • 1 Medium Mixing Bowl

  • 2 Small Mixing Bowls

  • Cutting Board & Sharp Knife

  • 2 -12" (or 4 - 6") Bamboo or Metal Skewers

  • Measuring Cups & Bowls

  • Grill or Large Air Fryer

  • Silicone Basting Brush

  • Dinner Plate

Directions:

1). Gather all equipment & ingredients. Pat chicken dry, cut into 2" chunks and place in mixing bowl.  Add garlic & onion oils, honey, vinegar, paprika, salt, pepper, garlic replacer, and parsley.  Mix so all chicken pieces are well coated. Cover and place in fridge for 30-60 minutes.

  • 10-12 oz. Boneless Skinless Chicken Breast

  • 1 T. (15ml.) Low FODMAP Onion Oil (or plain olive oil & 1/4 t. onion powder)

  • 1 T. (15ml.) LOW FODMAP Garlic Oil (or plain olive oil & 1/4 t. garlic powder)

  • 2 T. (42g.) Raw Honey (or hot honey)

  • 1 t. Vinegar

  • 1 t. Paprika

  • 1/2 t. Kosher Salt

  • 1/2 t. Black Pepper

  • 1 t. Low FODMAP Garlic Replacer (or 1/4 t. garlic powder)

  • 1 t. Fresh Parsley​

 

2). Combine sauce ingredients in a small mixing bowl and whisk until fully incorporated. Cover & store sauce in fridge while chicken marinates. 

  • 1/4 C. (56g.) Real Mayonnaise

  • 2 T. (20g.) Sweet Chili Sauce

  • 2 t. (6g.) Lime Juice

  • 1.5 T. (20g.) Sriracha (more or less, to taste)

  • 1 t. (2g.) Low FODMAP Garlic Replacer (or 1/4 t. garlic powder)

  • 1 t. Fresh Parsley

  • Pinch of salt & pepper

 

3). Preheat oven or grill to 375*F. When chicken is done marinating, remove from fridge and place on skewers. Remove sauce from fridge and divide into 2 separate bowls. One will be for brushing on skewers, and one is for extra dipping (if desired). Brush chicken skewers all over with bang bang sauce and put on plate. Place on grill (or in the air fryer), and cook for 15-20 minutes, or until internal temp reaches 165*F.  Let chicken rest for a couple of minutes before removing from skewers. Serve with your choice of vegetable, and extra bang bang sauce for dipping. Enjoy!

Spiced Skewers
Food

Butter Chicken
Serves 3-4 People

Equipment Needed:

  • Skewers OR Large Skillet

  • Medium Saucepan

  • Rubber Spatula

  • Whisk & Tongs

  • Cutting Board & Chef’s Knife

  • Kitchen Scale

  • Measuring Cups & Spoons

  • 2 Small Bowls or Ramekins

  • Rice Cooker

Directions:

1). In a small bowl combine salt, sugar, garlic powder, cayenne pepper, black

pepper, Garam masala, turmeric, and paprika. Mix well and set aside.

  • 1 t. Kosher Salt

  • ½ t. Sugar

  • 2 t. Low FODMAP Garlic Replacer (or ½ t. garlic powder)

  • ¼ t. Cayenne Pepper (this amount gives a nice little kick, but not too spicy - more or less, to taste)

  • ¼ t. Black Pepper

  • ½ t. Garam Masala

  • ¼ t. Turmeric

  • ½ t. Paprika

 

2). Cut chicken breast into 1” chunks. Place in a bowl, drizzle with olive oil, and season with garam masala,

paprika, salt & pepper. Cover and let marinade while you move to step 3.

  • 16 oz. Chicken Breast Cut into 1” Chunks

  • ¼ t. Paprika

  • ¼ t. Garam Masala

  • ¼ t. Salt

  • ¼ t. Black Pepper

  • 2 T. Low FODMAP Garlic Oil (or ¼ t. garlic powder + 1 T olive oil)

 

3). Rinse and prep rice in a rice cooker and start cooking using the white rice setting - this will take about 25-30 minutes and will keep warm while you finish up your curry. If you don’t have a rice maker, follow cooking directions on rice package.

  • 1.5 C. Jasmine Rice (or long grain rice of choice)

  • 1.5 C. Water

  • 1/4 t. Kosher Salt

 

4). Make a cornstarch slurry and set aside. Melt butter in a medium saucepan on med/low heat. Once melted, add tomato sauce, spice mixture from step 1, and half and half. Whisk to combine, and bring mixture to a simmer on medium heat, stirring occasionally. Reduce heat to low, cover, and keep warm while you move to step 5 (we will add the yogurt and chives at that time).

  • Slurry = 3 T. Cornstarch & 3 T. Water – shake well

  • 6 T. Butter

  • 8 oz. Tomato Sauce

  • 1 C. Half & Half

  • ¼ C. (57g.) Plain Greek Yogurt (sub with full-fat sour cream)

  • 3 T. Fresh Chopped Chives (or half a caramelized onion *see note below)

 

5). The chicken can be prepared a couple of different ways, but the most efficient way that I have found is to place the cut pieces onto bamboo or metal skewers (kabob style) and cook them in an air fryer at 375*F for 8-10 minutes or until cooked through. Another method that works well is to sear the chicken in a skillet (**see notes below for that method). While chicken is cooking, whisk yogurt and chives into the sauce until well combined. Bring sauce back to a light simmer and add about 1 T. of slurry at a time, stirring constantly, until it reaches desired thickness. You don’t have to use much. Remove sauce from heat, add the chicken to the sauce, stir well, and serve over white rice. Enjoy!

 

 We like to do a full Indian food night, and serve butter chicken with sautéed vegetables, buttered naan, and kheer for dessert. If you’re new to Indian cuisine, this is a delicious, mildly spiced meal to start acquiring a taste for it.  

 

*CARAMELIZED ONION: Heat a large skillet on med-high heat. Dice half an onion. Melt 2 T. butter in hot skillet and add onions. Stir onions frequently with rubber spatula to avoid burning. As pan begins to dry up, add a little water to deglaze, and stir the onions around to absorb that caramelization. Repeat this process for about 15-20 minutes, being attentive and adjusting the temp as needed so as not to burn the onions. Once onions are nice and caramelized, remove to a small bowl or plate, and set aside. Add them to the sauce at the same time you add the chicken.

  • Half an Onion

  • 2 T. Butter

  • Glass of Water (about 12oz. needed)

 

**SEARING CHICKEN ON STOVETOP: Heat a non-stick skillet on medium high heat. Once pan is nice and hot add oil, and then immediately add chicken (it should sizzle when it hits the pan – if it doesn’t sizzle, wait until the pan heats up a bit more before adding). Sear chicken for 2 minutes (or until golden), and then flip each piece using tongs and sear for 2 more minutes on the other side. Toss chicken around in pan for a couple more minutes before removing pan from burner. While the chicken is cooking, increase heat on the sauce to bring it back to a light simmer. Whisk the yogurt and chives into sauce until well combined. Add about 1 T. of slurry at a time, stirring constantly, until it reaches desired thickness. I don’t have to use much. Lastly, add chicken to sauce and remove from heat. Serve immediately over white rice. The rice absorbs a lot of the sauce, so if it feels like too much sauce…it’s probably not. Enjoy! 

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Cherry

Rotisserie Chicken Salad 
Makes 1.5 lbs. - 6 Servings

Equipment Needed:

  • Large Mixing Bowl

  • Small Mixing Bowl

  • Kitchen Scale

  • Cutting Board & Sharp Knife

  • Measuring Cups & Spoons

  • Plastic Food Storage Container with Lid

Directions:

1). Gather all equipment and ingredients. Shred white meat from rotisserie chicken and cut it up into 1-inch chunks. Weigh out 12-14oz. and place into large mixing bowl. take any remaining meat from your rotisserie chicken, vacuum seal it, and freeze it for another use. Wash and fine chop celery and onion (or chives) and add to mixing bowl with chicken. Measure out and rough chop cherries and cashews and add to mixing bowl.

  • 12-14 oz. Grocery Store Rotisserie Chicken 

  • 1/3 C. (42g) Fine Chopped Celery  (celery is only considered Low FODMAP in small amounts)

  • 2 T. (6g.) Fresh Chopped Chives (sub w/ 1/4 C. fine chopped onion if not cooking Low FODMAP)

  • 1/3 C. (60g.) Dried Cherries (rough chopped)

  • 1/3 C. (50g.) Whole Cashews, salted (rough chopped)

 

2). In a smaller mixing bowl, combine mayo, miracle whip, onion oil (if using), lemon juice, salt, pepper, sugar, and parsley. Whisk dressing ingredients together until well combined. Add dressing to the bowl of chicken and stir well to fully incorporate all ingredients. Taste test and add more of any ingredient to your taste. This is best when made the night before and refrigerated to let the cherries and cashews soften up, and let all the flavors combine. I often add another tablespoon of each, mayo and miracle whip after it has been chilling overnight, then give it a good stir before serving.​

  • 1/3 C. (65g.) Real Mayonnaise

  • 2 T. (30ml.) Low FODMAP Onion Oil (omit if using diced onion)

  • 1/4 C. (60g.) Kraft Miracle Whip 

  • 2 t. Lemon Juice

  • 1/4 t. Pepper

  • 1/2 t. Kosher Salt

  • 2 t. Granulated Sugar (optional - more or less, to taste)

  • 2 t. Fresh Chopped Parsley (or 1 t. dried parsley)

  • Bakery Croissants or Bread of Choice

​

​**I dice my celery and onion super fine, so the recipe is more crowd pleasing and the flavors really meld. You can choose to make this with thicker cut celery and onion if you like that extra crunch. Croissants are my preference when making these sandwiches, but you can use any bread or even turn this into a wrap using a soft flour tortilla. Enjoy!

Mexican Street Decoration

Birria Style Carnitas
This recipe is mildly spicy & kid friendly, but you can easily add more spice to your taste
(Start about 8 Hours in Advance)

Equipment Needed:

  • Blender or Immersion Blender

  • Measuring Cups & Spoons

  • Kitchen Scale

  • Dutch Oven or Roasting Pan 

  • Cutting Board

  • 1 - Bone-in Pork Butt Roast ​(boneless works too if that is all you can find)​

    • 6-8 lb. Roast makes between 26-36 tacos, depending on the size of your roast. 

    • My formula - 128oz. (8lb.) Roast = 64oz. cooked shredded meat (50% of roast starting weight) = 1.75oz. meat per taco = 36 tacos 

Directions:

​1). Gather all equipment & ingredients. Preheat oven to 450*F and move oven rack to lower middle setting. Combine

spice rub ingredients in a small bowl and mix well to combine. Rub roast all over with oil, followed by spice mixture.

Let roast rest at room temp while you move to step 2. 

 

2). ​Place the below sauce ingredients into a high speed blender and blend until smooth. Pour sauce into Dutch oven. 

Gently place pork roast into the Dutch oven with the sauce, fat side up. Try not to let the fat side become submerged.

  • 1/4 C. (60ml.) Frozen Orange Juice Concentrate 

  • Juice of 1 Lime (approx. 25-35ml.)

  • 1 Jalapeno Pepper (seeds and membranes removed for less spice - keep seeds if you like it spicy!)

  • 30g. (2 T.) Chipotle Peppers in Adobo (add more if you like it spicy!)

  • 1 - 8 oz. Can Tomato Sauce

  • 1 C. (237ml.) Chicken Broth (I recommend Better Than Bouillon)

  • 2 t. Ground Cumin

  • 2 t. Low FODMAP Garlic Replacer + 2 T. Low FODMAP Garlic Oil (or 3 cloves minced garlic)

  • 1 t. Black Pepper

  • 1 t. Kosher Salt

  • 1/2 t. Whole Coriander Seed

 

3). Add bay leaves, cloves, and onion (if using) to the Dutch oven and place in conventional oven, uncovered for 30 minutes at 450*F. After 30 minutes, reduce heat to 250*F, cover, and continue to cook the roast for 4-6 hours, or until the meat is fall apart tender. 

  • 2 Bay Leaves

  • 4 Whole Cloves 

  • 1 Small Onion, thick sliced (optional)

 

​4). SHREDDING THE PORK - When pork is done cooking, carefully transfer roast to a cutting board or large platter (large serving forks work well for this). Cover loosely with foil and let rest for 20-30 minutes. Carefully pour remaining cooking juices through a fine mesh strainer into a medium saucepan, cover, and place in fridge to cool down for 20-30 minutes. Discard any solids that were left in the strainer. After roast has cooled down, shred meat using forks and/or gloved hands and discard any fat, bone, or unappetizing parts. You can leave the meat shredded as is or use a chef's knife to chop it into smaller bite sized pieces. Place shredded pork into a bowl or food storage container, cover, and set aside while you work on the consommé.

 

5). PREPPING THE CONSOMMÉ - Remove cooking juices from fridge and separate the juice from the fat using a skimming method. I transfer the fat into a glass jar or food storage container. This takes a little time, but stay with it. When most of the fat has been separated, ladle about 1/2 cup of the juices into the bowl of shredded pork, and mix it around to evenly distribute. This will add moisture and flavor to the meat. ​Keep the juices warm on the stovetop. This is the consommé in which you will dip your tacos.

 

6). FRYING THE TACOS - Heat a large skillet on medium high heat. Use the pork fat that was set aside to pan fry your tacos by ladling a couple of tablespoons on to a dinner plate. When frying the tacos, you have to work quickly and have the ingredients nearby. Dip one side of a (small) tortilla into the pork fat and then place it into the hot skillet. Quickly place meat and cheese into one side of the tortilla and fold over the other side into the classic "taco" shape. Cook until golden and crispy, and then flip and cook the other side until golden and crispy. You can also do this quesadilla style, which is a little easier & more kid friendly. I cook my tacos with meat and cheese only, and then people can add additional toppings after the tacos have been fried. Serve with a small ramekin of consommé for dipping (this is a must). We like to serve our tacos with elote, or chips and guacamole on the side. Enjoy!​​

 

Additional Ingredients & Toppings:

  • Soft Flour or Soft Corn tortillas (small for tacos & larger for quesadillas)

  • Lime Wedges 

  • Queso Cotija or Shredded Co-jack Cheese 

  • Fresh Chopped Cilantro 

  • Finely Chopped Onions

  • Salsa 

  • Creamy Avocado Chile Sauce

  • Sour Cream

​

**I have a small family, so this makes several dinners for us. I portion my leftover meat and consommé into meals (I figure about 2 oz. of meat per taco), place in food storage containers or freezer bags and freeze for later. This meat can also be used to make delicious Cubano sandwiches, or burrito bowls. 

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Diner

Cubano Style Pork Burger
Makes 5 - 4oz. Burgers (or 10 sliders)

Equipment Needed:

  • Large Mixing Bowl

  • Cutting Board & Sharp Knife OR Food Chopper

  • Kitchen Scale

  • Measuring Cups & Spoons

  • Large Non-stick or Cast Iron Skillet

  • Vinyl Food Safe Gloves (a few pair may be needed)

Directions:

1). Gather all equipment and ingredients. Fine chop onion (or chives) and set aside. Glove your hands and remove veins and seeds of jalapeno pepper. Fine chop jalapeno and set aside. 

  • 4 T. Diced Onion (or 2 T. fresh chopped chives if cooking Low FODMAP)

  • 1 Fresh Jalapeno Pepper 

 

2). Place crackers in a zipper bag and fine crush using a rolling pin (or in a small food processor). Combine ground pork, crushed crackers, orange juice, salt, pepper, oregano, garlic powder, egg, and butter in a mixing bowl. Use clean or gloved hands to mix well. Place in fridge to rest while you move on to step 3.​

  • 1 lb. (454g.) Ground Pork (I buy pork chops & grind them in my food processor – **see note below)

  • 12 (40g.) Saltine Crackers, fine crushed (sub w/ Ritz or breadcrumbs)

  • 2 T. (30g.) Orange Juice

  • 1 t. Kosher Salt

  • 1/4 t. Black Pepper

  • 1/2 t. Dried Oregano 

  • 2 t. Beef Base/Bouillon (I use Orrington Farms)

  • 2 t. Low FODMAP Garlic Replacer (or 1/2 t. garlic powder)

  • 1 Egg Lightly Beaten

  • 1 T. Salted Butter, melted & cooled

  • 2 T. (15g.) Grated Parmesan (optional)

 

3). Heat non-stick skillet over medium heat.  Add olive oil and sauté diced jalapeno and onion (if using) for 5-7 minutes, stirring frequently, until it starts to caramelize (if you're using chives in place of onions, just sauté jalapeno by itself. Do not sauté the chives!). When pepper and onions are soft and starting to caramelize, remove from heat, let cool for 5 minutes, and then add them to ground pork mixture (if using chives instead of onions, add them now). Mix well to combine. Divide pork mixture into 4-5 patties (or 8-10 slider patties). If only cooking for two or three, you can vacuum seal and freeze the remaining meat mixture for another time.

 

4). Wipe out skillet and return to medium high heat. Add a drizzle of olive oil to the hot pan, followed by burger patties. Cook for 3-4 minutes or until nicely golden brown. Flip and cook for another 3-4 minutes on the other side until golden and cooked through (internal temp of 160*F). Remove pan from burner, and transfer patties to a plate or cutting board to rest for a minute. Wipe out skillet and toss in sliced ham to warm it up for a few seconds. Wipe out skillet again and return to medium heat. Quickly build the burgers - bottom bun, burger, ham, cheese, pickles, mustard, top bun. Place burgers into hot pan and squish them down with a heavy cast iron pan (or a panini press works great for this step). Toast for a couple minutes on each side until warmed through and cheese is melty. Serve with fries or side of choice. ​​

Toppings & Condiments:

  • Thin Sliced Honey Ham (2 to 3 slices per burger) 

  • Swiss Cheese Slices (1 slice per burger)

  • Sliced Dill Pickles (the more, the merrier)

  • Yellow Mustard (I like to do a mayo mustard mixture)

  • Burger Buns, lightly buttered & toasted​​

​

*I'm not a pickle obsessed person, but every time I make this sandwich, I end up adding more pickles after I start eating it. It's such an important part of the flavor profile. So, my suggestion is when your eyeballs think it's enough pickles, add a few more. Enjoy!

​

**To grind pork in a food processor, cut the pork into 1-inch cubes, then add it to the food processor bowl in small batches, pulsing the machine until the meat reaches your desired consistency, being careful not to over-process and create a paste

Super Health Food

Pork Tenderloin w/ Rosemary Dijon Cream Sauce
Serves 2-3 People

Equipment Needed:

  • Tongs & Rubber Spatula

  • Silicone Whisk

  • Foil Lined Baking Sheet

  • Cutting Board & Sharp Carving Knife

  • Large Non-stick or Cast-Iron Skillet

  • Measuring Cups & Spoons

  • Kitchen Scale

Directions:​

1). Gather all equipment & ingredients. Preheat oven to 450*F. Pat pork roast dry with paper towel and season all over with salt and pepper.  Heat a large non-stick skillet over high heat for a few minutes. When pan is nice and hot, add a drizzle of olive oil followed by the pork tenderloin. Sear it for a few minutes on all sides, until golden brown. Remove from heat and transfer roast to a foil lined baking sheet. Set aside.

  • 1 to 1.5 lb. (approx. 570g.) Pork Tenderloin

  • Salt & Pepper

  • 1 T. Olive Oil

 

2). Wipe skillet out with paper towel, return to burner, and reduce heat to medium. Melt butter in pan, and then whisk in, onion replacer, garlic replacer, rosemary, & Dijon, stirring frequently with a silicone whisk. (if using real onion & garlic, sauté them in the butter for a few minutes before adding the rosemary and Dijon). Gently whisk in the chicken stock and half & half, and let sauce come to a simmer. Once simmering, add the parmesan and cream cheese, and whisk constantly until both cheeses have melted and fully incorporated. If sauce seems too thick you can add in a little more half & half to thin it out. Season with a pinch of salt (of needed) and pepper to taste. Lower or cut the heat, cover, and keep warm while you finish the pork roast in the oven. ​

  • 2 T. Butter

  • 1/4 t. Low FODMAP Onion Replacer (sub w/ 2 T. Diced Onion if not cooking Low FODMAP)

  • 2 t. Low FODMAP Garlic Replacer (sub w/ 2 cloves minced garlic if not cooking Low FODMAP)

  • 1/2 T. Fresh Rosemary, fine chopped (or 1/2 t. dried rosemary)

  • 2 t. Dijon or Grain Mustard 

  • 1 C. (8 oz.) Half & Half (sub w/ heavy cream)

  • 1/2 C. (4 oz.) Chicken Stock (I recommend Better than Bouillon)

  • 3 T. (24g.) Freshly Grated Parmesan Cheese

  • 2 T. (56g.) Cream Cheese 

  • Salt & Pepper to taste

 

3). Place pork in oven and set timer for 7 minutes. After 7 minutes, check temp, and return to oven to cook until internal temp reaches 140*F (temp the center of the loin). Transfer pork to a cutting board and let rest for 5 minutes before slicing into 1" thick medallions. The pork should be slightly pink in the middle, but don't worry... it is fully cooked. Whisk any juices/drippings from pork pan into the cream sauce.  Spoon sauce over pork medallions before serving. Enjoy!

​

I like to serve this dish with sweet potato hashbrowns and sautéed green beans. If you're dairy sensitive you can serve with an easy pan sauce instead of the cream sauce.

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Wok

Bulgogi Pork
Serves 2-3 People

Equipment Needed:

  • Whisk

  • Small Mixing Bowl

  • Kitchen Scale

  • Measuring Cups & Spoons

  • Cutting Board & Sharp Carving Knife

  • Large Non-stick or Cast Iron Skillet

  • Gallon Zipper Bag or Plastic Food Storage Container with Lid

Directions:

1). Gather all equipment & ingredients. Slice the pork tenderloin as thin as possible, place in a gallon zipper bag, and set aside. You may find it easier to slice thin if you place it in the freezer for 20-30 minutes. 

  • 1-1.5 lb. (approx. 570g.) Pork Tenderloin Roast

 

2). In a small mixing bowl, whisk together soy sauce, sesame oil, garlic replacer, (or minced garlic), garlic oil (if using), brown sugar, ginger, gochujang paste, red pepper flakes, and whites of the onions (greens will be used for garnish). Pour the marinade into the bag of sliced pork, place in fridge, and let marinate for 1-2 hours.

  • 2 T. (30ml.) Low Sodium Soy Sauce

  • 2 T. (30ml.) Regular Soy Sauce

  • 1 t. Sesame Oil

  • 2 t. Low FODMAP Garlic Replacer (or 2 cloves fresh minced garlic)

  • 1 T. (15ml.) Low FODMAP Garlic Oil (omit if using fresh minced garlic)

  • 4 t. (16g.) Brown Sugar

  • 2 t. Minced Ginger

  • 2 t. Gochujang Paste (sub w/ Gochujang Sauce or Sriracha) - more or less, to desired spice level

  • 1/4 t. Red Pepper Flakes (optional) - more or less, to desired spice level

  • 2 Green Onions Sliced (whites separated from greens)

 

3). When ready to cook the pork, heat skillet or wok style pan over high heat. Once pan is hot, add 1-2 T. cooking oil followed by half of the pork in a single layer. Allow to brown for 1-2 minutes without touching it. Flip each piece of meat, and sear for another 1-2 minutes on the other side. Be careful not to overcook. Repeat this process with the other half of your meat. Serve with rice, garnish with green onions & your choice of vegetable on the side. Enjoy!

  • 2 T. Cooking Oil (for searing meat)

  • Green Parts of Onions for Garnish​

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Hot Ham & Cheese Grinders
Makes 2 Sandwiches

Equipment Needed:

  • Cutting Board & Sharp Knife

  • Small Mixing Bowls

  • Kitchen Scale

  • Rubber Spatula for Mixing

  • Rada Tomato Knife

Directions:

1). Gather all equipment & ingredients. Hollow out your hoagie buns from the top, being careful not to puncture the bottom or sides.  We’re turning them into little bread boats.

  • 2 Hoagie Style Buns

2). Dice ham, 2 slices of cheese, tomato, and parsley, and combine in a small mixing bowl. Add crema and mayo to mixing bowl and stir everything gently to combine. Stuff as much of the mixture into each bun as you can. Cover each bun with a slice of cheese (I used 1.5 slices to cover mine), and place in your air fryer at 350*F until cheese is bubbly and golden brown (8-10 minutes). Alternately, you can cook in a conventional oven at 400*F for 10-15 minutes, or until cheese is bubbly and golden.

  • 4 oz. Thin Sliced Honey Ham (about 8 slices)

  • 3 oz. Sliced Provolone or Mozzarella Cheese (about 4-5 slices, divided)

  • 1 Small Tomato, Seeded and Diced

  • 2 T. Fresh Chopped Parsley

  • 2 T. Nestle Media Crema or Softened Cream Cheese

  • 1 T. Real Mayonnaise

​​ 

**You can experiment with many different variations of this sandwich.  Here are some other options to consider:

 

  • Club - Ham, Turkey, Bacon, Tomato

  • BLT - Bacon, Tomato, Provolone, and top with shredded lettuce after baking

  • Italian - Ham, Pepperoni, Salami, Banana Peppers, Tomato, Provolone

  • Meatball Sub - Meatballs, Marinara, and Mozzarella Cheese

  • Chicken Parmesan – Cooked Diced Chicken Breast, Marinara, Parmesan, Mozzarella

  • Vegetarian – Mushrooms, Roasted Red Peppers, Fresh Spinach, Provolone

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Bag of Organic Fruits and Vegetables

 Pork Fried Rice
Serves 3-4 People

Equipment Needed: 

  • Large Skillet or Wok Style Pan

  • Small Non-Stick Skillet

  • Kitchen Scale

  • Measuring Cups & Spoons

  • Rubber Spatula

  • Small Mixing Bowl

  • Cutting Board

Directions: 

1). Melt butter in a small non-stick skillet over medium heat.  Scramble eggs and set aside. 

  • 1 Large Egg 

  • 1 T. Butter

2). Combine sauce ingredients in a small mixing bowl, give it a good whisk and set aside.

  • 2 T. (30g.) Soy Sauce

  • 1 T. (7g.) Oyster Sauce

  • 1/2 t. Sesame Oil

  • 1/2 t. Minced Ginger

  • 2 t. (14g.) Honey

  • 1 T. Low FODMAP Garlic Replacer (sub w/ 1/2 t. garlic powder)

  • 1/2 t. Ground Turmeric (optional for color)

  • 3 T. Fresh Chopped Chives 

3). Fine chop carrot. Heat a large non-stick skillet or wok style pan over medium-high heat. Add garlic oil, onion oil, chopped carrots, and pancetta (or meat of choice).  Cook for 3-4 minutes stirring frequently until the carrots start to soften and pancetta gets crispy.  Add frozen peas (if using) and cook everything for another 2-3 minutes, stirring frequently. Add the rice and carefully stir everything together until well combined. Pour the sauce mixture into the pan and stir again so everything is evenly coated. Continue to cook for 3-4 minutes and stir occasionally, giving the rice an opportunity to get a little crispy on the bottom of the pan between stirs. Finally, add the scrambled eggs and give it one last stir to incorporate. Season with salt and pepper to taste.

  • 1 T. Low FODMAP Garlic Oil (or regular olive oil & 1 clove minced garlic)

  • 1 T. Low FODMAP Onion Oil (or regular oil & 1/4 C. diced onion)

  • 1 Medium Carrot Finely Chopped 

  • 2 oz. Diced Pancetta (sub with protein of choice - rotisserie chicken, cooked shrimp, pulled pork, etc.)

  • 1/4 C. Frozen Peas (optional)

  • 2 to 3 C. Cooked & Chilled Long Grain Rice 

  • Salt & Pepper to taste

​

*I find that the rice sticks to my wok, so I will sometimes add in a little more oil or water after I add the rice to the pan. I also keep a hard plastic spatula handy to periodically scrape brown bits off the bottom of my skillet. I keep my recipe simple with only peas and carrots, but feel free to add diced onion, or any of your favorite veggies. 

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Vegetable Stand

Egg Rolls
Makes 12 Egg Rolls

Equipment Needed:

  • Small Mixing Bowl

  • Kitchen Scale

  • Whisk

  • Large Mixing Bowl

  • Large Skillet or Wok Style Pan​​

  • Rubber Spatula or Wooden Spoon

  • ​Cutting Board and Sharp Knife

  • Tablespoon or Small Ice Cream Scoop

  • Skillet for Frying

  • Tongs

  • Candy Thermometer

Directions:

1). Gather all ingredients & equipment. In a small mixing bowl, combine sauce ingredients and use a whisk to fully incorporate. Set aside.

  • ​1 t. (5g.) Minced Ginger

  • 1 t. (2 g.) Sesame Oil

  • 2 t. (10g.) Oyster Sauce

  • 1 T. (21g.) Honey

  • 3 T. (45g.) Soy Sauce

  • 1/4 C. (56g.) Room Temp Water

  • 2 t. (4g.) Low FODMAP Garlic Replacer (sub w/ 1/2 t. garlic powder if not cooking Low FODMAP)

  • 2-3 T. (5g.) Chopped Chives (or Fine Diced Onion if not cooking Low FODMAP)

 

2). FILLING - Heat skillet or Wok on high heat.  Once pan is hot, add 2 T. garlic oil (or light olive oil), ground pork, and diced mushrooms. Sauté for about 5-7 minutes, stirring frequently with a rubber spatula. Drain off excess liquid with a spoon. Season with a pinch of salt & pepper and add half of the cabbage mix. Let cabbage cook down for a few minutes until it begins to wilt, and then add remaining cabbage to pan. Reduce heat to medium and give the sauce mixture one last whisk before adding it to the pan. Continue to cook everything for few more minutes until most liquid has evaporated. Remove from heat and let cool for 15-20 minutes while you prep your workspace. It's almost time to wrap!​

  • ​12 oz. Ground Pork (or sub with ground beef, chicken, turkey, tofu, or vegetables of choice)

  • 8 oz. Finely Diced Mushrooms (sub with tofu or vegetables of choice)

  • 2 T. Low FODMAP Garlic Oil (or light olive oil)

  • 1/4 t. Kosher Salt

  • 1/4 t. Black Pepper

  • 16 oz. Bag of Slaw Mix (or Fine Diced Cabbage and Shredded Carrots)

 

3). WRAPPING - Once pork mixture has cooled, drain off any excess liquid. Gently pull apart egg roll wrappers for ease of grabbing them during rolling process. Depending on the thickness of your egg roll wrappers, you may need to double wrap (I usually do). Give your mixture one more big stir. Turn on kitchen scale and make sure it's zeroed out. Place bowl of egg roll mixture on top of scale. Next to scale, lay out 1 egg roll wrapper in a diamond shape. Scoop 2 oz. of the mixture from your bowl into the center of your wrapper. Fold in the sides and then gently roll it up, shaping it into a log while doing so. Place another wrapper in a diamond shape on counter, place egg roll in center, and roll up again using the same method. You may need to brush a little water on the edges to seal it. Repeat this process until you have 12 egg rolls. Put egg rolls on a plate or baking sheet. Here's a how-to video of the rolling method.

  • ​24 pack of Egg Roll Wrappers

  • Small dish of water

 

4). FRYING - Place a medium frying pan on a burner over medium heat, Attach a candy thermometer to the side of your pan, and add fry oil to about 1" depth. Heat oil to between 350*F. Once oil is up to temp, gently drop in 4 egg rolls at a time. It doesn't take long for them to brown up on one side (about 1-2 minutes). Once golden brown, gently flip each one, and cook for another couple of minutes until golden brown on the other side. Remove them from pan to a paper towel lined plate. Repeat until all egg rolls are fried. Serve with duck sauce, sweet & sour, or dipping sauce of choice. Enjoy!​​

  • 2 C. Vegetable, Peanut, or Canola Oil for Frying

  • Sauce for Dipping

 

*We have a small family, so we only eat 4 egg rolls per meal, and then freeze the rest (after frying them). I freeze them on a baking sheet, and then portion and vacuum seal them once frozen. When we're ready to eat them, I place them in the air fryer at 350*F for about 10-15 minutes or until warm in the middle & crispy on the outside. They taste {almost} just like fresh-made. 

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Garlic Bulbs

Classic Shrimp Scampi
Serves 2-3 People

Equipment Needed:

  • Silicone Whisk

  • Rubber Spatula

  • 2 Small Mixing Bowl

  • Large Non-stick or Cast-Iron Skillet

  • Cutting Board & Sharp Chef's Knife

  • ​Medium Saucepan

  • Kitchen Scale

  • Measuring Cups & Spoons

  • Cheese Grater (if grating parmesan fresh)

Directions:

1). Gather all equipment & ingredients. In a small mixing bowl, combine garlic replacer, kosher salt, black pepper, and red pepper flakes. Mix well and set seasoning blend aside. Measure out 1/2 C. of white wine or chicken broth and set aside. Squeeze lemon juice into a small bowl or ramekin and set aside. Fine chop parsley and set aside. 

  • 2 t. Low FODMAP Garlic Replacer (sub w/ 1/2 t. garlic powder or 2 cloves minced garlic)

  • 1/2 t. (2g.) Kosher Salt (more or less, to taste)

  • 1/8 t. (1g.) Red Pepper Flakes (more or less to desired spice level)

  • 1/4 t. Black Pepper

  • 1/2 C. (100ml.) Dry White Cooking Wine (sub w/ chicken broth)

  • 2 T. (20ml.) Lemon Juice 

  • 2 T. Fresh Chopped Parsley (or 2 t. dried)

 

2). In a large non-stick skillet melt butter & garlic oil over medium high heat. Whisk in seasoning mixture (or sauté minced garlic until fragrant), for about 1 minute. Add wine (or broth) and bring to a simmer for 2-3 minutes to let liquid reduce by about half. It will start to thicken, and that is a good indicator to add the shrimp to your pan.

  • 3 T. (42g.) Butter

  • 3 T. (45ml.) Low FODMAP Garlic Oil  (sub w/ regular olive oil if using fresh minced garlic)

  • 1 lb. Large Raw Peeled & Deveined Shrimp (if using unpeeled, prep them during step one)

 

3). Sauté shrimp for about 2-3 minutes or until they turn pink. Remove pan from heat, so as not to overcook the shrimp. Gently whisk in lemon juice and chopped parsley. I like to serve over al dente angel hair pasta, and garnish with freshly grated parmesan cheese. Crusty garlic bread and steamed broccoli are also great accompaniments. Enjoy!​​​

  • 5 oz. (Uncooked) Angel Hair Pasta (cook & strain according to package directions).

  • 1/2 oz. Shredded Parmesan for Garnish ​​​

Fish and Herbs Knolling

New England Baked Haddock
Serves 2 People

Equipment Needed:

  • 8x8 Baking Dish

  • Cutting Board & Sharp Chef's Knife

  • Measuring Cups & Spoons

  • Small Microwave or Oven Safe Bowl (for melting butter)

  • Small Mixing Bowl

  • Kitchen Scale

  • Paper Towels

Directions:

1). Gather all ingredients and equipment. Preheat oven to 375*F. Place 1 T. Melted butter in 8x8 baking dish and spread it evening in the bottom. Set aside. Combine salt, pepper, and Old Bay seasoning in a small dish and give it a good stir. Pat fish filets with paper towel to get some of the moisture out, and place in the buttered baking dish. Sprinkle fish filets with the seasoning mixture.

  • 10-12oz. Haddock Filets (or flaky white fish of choice - cod, tilapia, orange roughy, etc.)

  • 4 T. (56g.) Melted Butter, divided

  • 1/2 t. Kosher Salt

  • 1/8 t. Black Pepper

  • 1/8 t. Old Bay Seasoning 

 

2). Combine breadcrumbs and remaining 3 T. melted butter in a small mixing bowl. Toss until all breadcrumbs are lightly coated in butter. Sprinkle bread crumb mixture on top of fish filets and use your hands to press down a bit. Bake for 10-15 minutes, or until fish is fully cooked and flaky. Garnish with fresh parsley, serve with lemon wedges and tartar sauce, or more melted butter for dipping. This dish is simple, but oh so delicious. Enjoy!​

  • 1/4 C. (35g.) Plain Breadcrumbs (sub w/ GF breadcrumbs if desired)

  • 1/4 C. (25g.) Panko Breadcrumbs (sub w/ GF panko if desired)

  • 1 T. Fresh Chopped Parsley (optional)

  • Lemon Wedges & Tartar Sauce for Serving (optional)​​

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Fish and Herbs Knolling

Butter Baked Haddock
Serves 2 People

Equipment Needed:​

  • 8x8 Baking Dish

  • Cutting Board & Sharp Chef's Knife

  • Measuring Cups & Spoons

  • Small Microwave or Oven Safe Bowl (for melting butter)

  • Small Mixing Bowl

  • Kitchen Scale

  • Paper Towels

Directions:

1). Gather all equipment and ingredients. Preheat oven to 375*F. Pat fish filets with paper towel to remove some of the moisture. Place fish filets evenly in 8x8 baking dish.  Pour melted butter over filets.

  • 10-12 oz. Haddock Filets (or flaky white fish of choice - cod, tilapia, ornage roughy, etc.)

  • 4 T. Melted Butter (1/2 stick)

 

2). Combine salt, pepper, paprika and Old Bay in a small dish and mix well.  Sprinkle all of the seasoning evenly over the fish filets. Squeeze about 2 t. of fresh lemon juice over the fish filets. Bake for 10-15 minutes or until fully cooked and flakey, turning pan and basting fish with the butter halfway through cooking time.

  • 1/4 t. Kosher Salt 

  • 1/4 t. Black Pepper

  • 1/4 t. Paprika

  • 1/8 t. Old Bay Seasoning

  • 2 t. Fresh Lemon Juice 

 

3). Garnish with fresh parsley, and serve with lemon wedges, tartar sauce, and/or melted butter from the baking dish. Enjoy!​

  • 1 T. Fresh Chopped Parsley (optional)​​

  • Lemon Wedges (optional)

  • Tartar Sauce (optional)

Cherry Tomatoes

Easy Four Cheesy Lasagna
Makes up to 9 servings

Equipment Needed:

  • 9x13 Baking Dish

  • 9x11, 8x8, or 9x9 pan or baking dish

  • Medium Saucepan

  • Rubber Spatula

  • Cheese Grater

  • Small Mixing Bowl 

  • Medium Mixing Bowl

  • Whisk

  • Kitchen Scale

  • Measuring Cups & Spoons​

  • Small Food Processor or Blender (to whip cottage cheese)

Directions:

1). Gather all equipment & ingredients. Preheat oven to 350*F & lightly grease a 9x11, 8x8 or 9x9 pan or baking dish. Place 9 lasagna noodles in a separate 9x13 baking dish.  Boil 3 cups of cold water, and carefully pour boiling water over lasagna noodles. Let soak for 10-15 minutes. Use tongs to move them around periodically so they don't stick together. 

 

2). In a medium mixing bowl, combine ricotta, cottage cheese, grated parmesan half of the shredded mozzarella (reserve other half for topping), beaten egg, parsley, garlic replacer, dried basil, black pepper, and mix well. 

  • 8 oz. (226g.) Full Fat Ricotta Cheese (I like Trader joe's or Crystal Farms best, but any will do)

  • 8 oz. (226g.) Full Fat Whipped Cottage Cheese (I like Trader Joe's best, but any will do)

  • 1/4 C. (30g.) Grated Parmesan Cheese (I like Frigo brand best, but any will do)

  • 8 oz. (226g.) Freshly Grated Mozzarella Cheese (divided)

  • 1 Large Egg Lightly Beaten

  • 2 t. Dried Parsley (or 2 T. Fresh Chopped Parsley)

  • 2 t. Low FODMAP Garlic Replacer (or 1/2 t. garlic powder or 2 cloves minced garlic) 

  • 1/2 t. Dried Basil

  • 1/4 t. Black Pepper

 

3). Time to build your lasagna. Pour 1/4 (approx. 6 oz.) of spaghetti sauce into bottom of greased pan.  Place 3 par-cooked noodles in a single layer on top of the sauce (you may have to cut them to size).  Spread 1/3 of your cheese mixture on top of noodles in an even layer. Repeat this process 2 more times.  Spread remaining 1/4 (approx. 6 oz.) of sauce on top of your final cheese layer and top with remaining shredded mozzarella. Cover with aluminum foil and bake for 45 minutes. Remove foil and bake for another 10-15 minutes, or until cheese is bubbly and golden brown.  Remove from oven and let cool for 20 minutes before cutting into individual portions. Enjoy!

​

*I portion and freeze my extra lasagna for easy meals to enjoy later. Just place in the fridge overnight to thaw, and reheat in microwave, air fryer, toaster oven, or conventional oven.

**Add 1/2 lb. of cooked ground meat of choice to your spaghetti sauce for a more protein rich meal.

***Alternately, you can use a vegan meat substitution of choice like TVP, tofu, or vegan beef crumbles. 

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Making Pasta

Toasted Cheese Ravioli
Serves 2-3 People

Equipment Needed:

  • Kitchen Scale

  • Measuring Cups & Spoons

  • Medium/Lg. Saucepan

  • Two Shallow Rimmed Dishes, Food Storage Containers, or Dinner Plates (for breading)

  • Half Sheet Pan or Cookie Sheet Lined w/ Parchment Paper

  • Strainer

Directions:

1). Gather all equipment & ingredients. Preheat oven to 400*F and prepare a baking sheet with parchment paper. Bring 4 cups of cold water to a boil  and boil the ravioli for about 5 minutes. strain water off, rinse with cold water, and set aside to continue to cool.

  • 10-12 oz. Package Cheese Ravioli (Trader Joe's is our pick based on flavor - they're mini, so breading takes longer. Our 2nd pick is Perfect Pasta, Inc. - Use whatever brand you like best).

  • 4 C. Cold Water

 

2). In one dish, combine shredded parmesan, panko, salt and pepper. Mix ingredients well, drizzle 1 T. of olive oil over mixture, and mix again until everything is well coated in oil. In a separate dish whisk egg well using a fork.

  • 1/2 C. (50g.) Shredded Parmesan

  • 3/4 C. (65g.) Panko Breadcrumbs

  • 1/4 t. Salt

  • 1/4 t. Pepper

  • 1 T. (15g.) Olive Oil

  • 1 Lg. Egg 

 

​3). Setup an assembly line from right to left (or left to right if that's more comfortable) in order going ravioli, egg wash, panko mixture, and parchment lined baking sheet. Coat each piece of ravioli in the egg wash with one hand, drop it into the panko dish and coat well using your other (dry) hand, place on baking sheet, and repeat until all ravioli are breaded. Bake for 7-10 minutes, or until lightly golden and puffed up, turning pan halfway through baking time. Serve with vegetable of choice, and a side of marinara sauce for dipping. This is a family favorite. Enjoy!​

Italian Deli Pasta

Creamy Italian Herb Pasta
Serves 2-3 People

Equipment Needed:

  • Kitchen Scale

  • Measuring Cups & Spoons

  • Rubber Spatula or Wooden Spoon

  • Cutting Board & Chef’s Knife

  • Pourable Glass Measuring Cup

  • Large Skillet

Directions:

1). Gather all equipment & ingredients. Heat skillet over medium high heat.  Add olive oil to skillet, followed by uncooked pasta. Sauté pasta for a minute or two, stirring frequently, until it starts to turn golden brown. Whisk in chicken broth and garlic powder. Bring to a boil, and simmer on medium heat until most of the liquid has evaporated (approx.7-9 minutes).

 

2). Once the pasta is cooked and most of the liquid has evaporated, reduce heat to medium low and stir in heavy cream. Add Shredded parmesan and continue to stir until it’s fully melted/incorporated. Reduce heat to low and stir in Italian seasoning, butter, lemon juice, and fresh parsley. Season with a pinch of salt & pepper, remove from heat, and serve immediately. Garnish with a little bit of shredded parmesan. This dish pairs well with steamed broccoli and garlic bread. You can also add some marinated grilled chicken breast for extra protein. Enjoy!

  • 1/3 C. (3oz.) Heavy Cream (sub with half & half)

  • 1/3 C. (40g.) Shredded Parmesan Cheese

  • 1/4 t. Italian Seasoning

  • 2 T. (28g.) Salted Butter

  • 2 t. Lemon Juice 

  • 2 t. Fresh Chopped Parsley

  • Pinch of Salt & Pepper

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Hashbrowns 2.jpg

Spinach & Goat Cheese Stuffed Hashbrowns
Serves 2 People

Equipment Needed:

  • Rotary or Box Cheese Grater

  • ​Large Non-Stick Skillet w/ Cover

  • 1 Small Mixing Bowl

  • Whisk & Rubber Spatula

  • Tea Towel

  • Kitchen Scale

  • Measuring Spoons

Directions:

1). Gather all equipment and ingredients. In a small bowl, combine Tofutti (or cream cheese), and herbed goat cheese (or more cream cheese). You may have to warm it in the microwave for 5 seconds to make it more spreadable. Set aside.

  • 30g. Tofutti Sour Cream (or 2 T. cream cheese)

  • 30g. Herbed Goat Cheese (or 2 T. herbed cream cheese)

 

2). Rinse and remove stems from spinach, and set aside. Rinse and peel potatoes. Shred the potatoes into the middle of a clean tea towel using a cheese grater (I like to use the fine shred setting). Twist up the potatoes in the middle of the towel, and over the sink, squeeze out as much water from the shredded potatoes as possible. This can also be done in a potato ricer (instead of a towel) if you have one handy.​

  • 50g. Fresh Baby Spinach

  • 14-16oz. Washed & Peeled Russet Potatoes 

 

3). Preheat skillet over medium heat for a few minutes. Add 1 T. oil to hot skillet. Carefully transfer shredded spuds to the hot pan, and form them into a tight "pancake" shape using a rubber spatula. Season with a little salt and pepper, cover, and cook for 3-4 minutes. Remove cover (it will have a lot of water on it, so I carefully wipe the water off the cover each time I remove it), and swirl potato pancake around gently in the pan for even browning. Use the spatula to reshape your "pancake" and cover to let it cook another 2-3 minutes, watching closely so it doesn't get too dark. Repeat this process until it’s nice and golden brown on the under side. Carefully flip your hashbrown when it's nice and golden (this takes practice). If it falls apart a little, don't worry, simply use your spatula to reshape it as best you can. Add a light drizzle of oil around perimeter of pan after the big flip, and then swirl hashbrown around gently in pan to coat the other side with oil. Reduce heat to medium-low, season again with salt and pepper, and let cook for another 5 minutes or until nice and golden brown on the other side. Once both sides are nice and golden, spread the herbed cheese mixture on the top side. Evenly distribute fresh spinach on top of the goat cheese mixture (it will seem like too much… it’s not). Reduce heat to low, cover, and let spinach wilt down for a couple of minutes. Once the spinach is nice and wilted, fold your hashbrown over like an omelet. Keep in the pan on low heat until ready to serve. Cut in half to make 2 servings. Season with more salt and pepper to taste. Enjoy!

  • 2 T. Olive Oil

  • Salt & Pepper to taste

​​

**This pairs well with the garlic herb chicken bites, or a simple marinated grilled chicken breast. It requires some attention and steps, so make sure you have all your ingredients prepped and measured out ahead of time for best results. I'm not a huge goat cheese lover, but this is very mild when cut with the cream cheese (or Tofutti), and has become one of my favorite side dishes. I hope you like it too!

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Potatoes

Potatoes Au Gratin 
Serves 6 People

Equipment Needed:

  • 8"x8" Baking Dish

  • Medium Saucepan

  • Cutting Board & Sharp Knife

  • Rotary Grater or Madoline Slicer

  • Measuring Cups & Spoons

  •  Kitchen Scale

  • Whisk 

Directions:

1). Gather all equipment & ingredients. Preheat oven to 325*F, and grease an 8x8 baking dish. In a saucepan, combine heavy cream, butter, garlic, salt and pepper.  Give it a good whisk, and let it come to just below a light simmer on low heat (about 185*F).  Stir frequently to avoid scorching the cream. Once mixture begins to steam and is hot to the touch, drop in your thyme springs (or dried thyme), and remove from heat. Let the thyme steep in the hot cream mixture for about 20 minutes while you prep your cheese and potatoes.

  • 1 3/4 C. (400ml.) Heavy Cream

  • 1/2 t. Kosher Salt (more or less, to taste)

  • 2 T. Salted Butter 

  • 3 t. Low FODMAP Garlic Replacer (sub w/ 2 T. Low FOD garlic oil or 2 cloves minced garlic)

  • 1/4 t. Black Pepper

  • 4 Sprigs Fresh Thyme (sub w/ 1/8 t. dried thyme)

 

2). Shred cheese into a bowl and set aside. Rinse & peel potatoes.  Slice potatoes very thin using a mandoline slicer, or grater. Carefully remove thyme sprigs from cream mixture, and give the cream a gentle whisk (avoid scraping bottom of pan). Evenly layer 1/3 of your sliced potatoes in the bottom of greased baking dish. Slowly pour 1/3 of the cream mixture over potatoes. Sprinkle 1/3 of the cheese on top of the potatoes. Repeat this process two more times, but the third and final layer should only be the remaining potatoes and cream. Hold back the remaining 1/3 of shredded cheese for later. Cover with aluminum foil, and place in the preheated oven for 1 hour. Pull it out after 1 hour, and poke the middle with a knife. If potatoes are not super tender in the middle, cover and bake for another 15-20 minutes. If potatoes feel fully cooked and knife tender, sprinkle the remaining 1/3 of cheese on top, and bake uncovered for another 15 minutes or until cheese is nice and bubbly (you may choose to broil on low for a few minutes). Let cool for about 20 minutes before cutting and serving. Enjoy!

  • 2 C. (227g or 8oz.) Shredded Cheese (sharp cheddar, gouda, Havarti, mozzarella, or gruyere)

  • 2 - 2.5 lbs. Russet or Yukon Gold Potatoes

​

**I've found that cooking au gratin potatoes with the "low & slow" method yields the best results. It's a labor of love, but well worth the time and effort. I cook mine in a conventional oven for the first 90 minutes, and then I keep them warm (180*F) in my toaster oven while I make the rest of my dinner.  I sprinkle the cheese on top and broil just before I'm ready to serve. Leftover potatoes can be refrigerated for up to 5 days. We like to reheat them in the toaster oven or microwave, sprinkle on a little parmesan, and eat them for lunch. So good!

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Potatoes with Thyme
Potatoes

Crispy Smashed Potatoes
Serves 2-3 People

Equipment Needed:

  • Parchment Lined Baking Sheet

  • Large Saucepan

  • Tongs

  • Drinking Glass or Other Tool to Smash the Taters

  • Small mixing Bowl

  • Measuring Cups & Spoons

Directions:

1). Rinse potatoes and add to a medium sauce pan.  Fill with cold water until potatoes are submerged. Add 1 T. kosher salt, and bring to a boil.  Cook until potatoes are fork tender, about 20 minutes. Meanwhile, Preheat oven to 450*F, and line a baking sheet with high heat parchment paper. Set Aside.

  • 10-15 Baby Gold (or baby red) Potatoes 

  • 3-4 Cups of Cold Water

  • 1 T. Kosher Salt

 

2). Combine garlic powder, onion powder (if using), paprika, salt and pepper in a small bowl and mix well. Set aside. Drain water from potatoes. Transfer cooked potatoes to lined baking sheet. Spray the bottom of a drinking glass (or other flat object) with cooking spray and smash each potato to about 1/4" thick. Brush each potato generously oil (I use onion oil). Sprinkle a small pinch of the spice mixture onto each potato.​

 

3). Place seasoned smashed potatoes in the oven for 8-10 minutes. Remove potatoes from oven and baste each one with a little more oil, if desired. Turn pan 180 degrees and return to oven for another 8-10 minutes.  Remove pan from oven again, and sprinkle a little shredded parmesan on each one and cook for another 3-5 minutes. Cooking times may vary depending on the size and thickness if your taters, so use your best judgment and desired crispiness level. Remove potatoes from oven, garnish with fresh parsley, and serve immediately. These are a big hit in our house.  Enjoy!

  • 2 T. Shredded Parmesan

  • 1 T. Fresh Chopped Parsley (for Garnish)​​

Baking Ingredients

Homestyle Egg Noodles
Serves 4-5 People

Equipment Needed:

  • Large Mixing Bowl

  • Kitchen Scale

  • Measuring Cups & Spoons

  • Rolling Pin

  • Wooden Spoon

  • Flour Sifter or Fine Mesh Strainer

  • Pastry Mat (optional)

  • Pasta Maker (optional)

  • Sharp Knife or Pizza Cutting Wheel

Directions:

1). Gather all equipment & ingredients. Whisk eggs, salt, and half & half together in a large mixing bowl. Add flour until a firm dough forms (you may not need all 1.5 cups and that's okay... save the rest for rolling the dough). It shouldn't be a sticky dough. Shape the dough into a ball and divide the ball in half. Roll one half out onto a floured work surface. Use a rolling pin to roll out the dough to desired thickness (about 1/8" thick or less). You will have to continue sprinkling flour onto the dough & work surface during the rolling process to keep it from sticking.

  • 1.5 C. (240g.) Sifted AP Flour (you may not need all of it)

  • 2 Large Eggs Lightly Beaten

  • 3/4 t. Kosher Salt

  • 3 T. (45ml.) Half & Half

 

2). I use a pizza wheel to cut my noodles into long strips about 1/4" wide. You can also flour the rolled dough generously, roll it up like a scroll, and use a very sharp knife to slice your noodles that way. This method will make for more uniform noodles. The third method would be to put your dough through a pasta maker. Once noodles are cut, sprinkle them liberally with flour and gently toss them to evenly coat and keep from sticking together.  Spread noodles out onto your work surface and let them dry for at least 2 hours before cooking. I usually let mine dry for about 8-12 hours because I make them a day ahead. 

​​

*Making noodles in a light gravy and served over mashed potatoes is the way my family enjoyed them during holiday dinners.  They were always the star of the show, and we every single one of us would overindulge. Here's how you make them using this method.  ​

​

2). Bring beef stock to a boil in a large Dutch oven style pot over medium high heat. In a small container with tight fitting lid (I use a small mason jar), make a cornstarch slurry and set aside. Taste your broth and add salt a 1/4 t. at a time until you reach desired saltiness level. Once the broth is at a rolling boil you can start dropping in noodles a little at a time. Let noodles cook for about 5-7 minutes. Give the slurry a good shake and start to pour it into the noodles a little at a time, stirring constantly for about 30-45 seconds between each addition (gravy must be at boiling point for this part). Repeat until you reach desired gravy thickness.  If it gets too thick... add water or broth as needed. Season with salt and pepper and serve immediately (ideally over mashed potatoes). Enjoy!

  • 4 C. Beef Stock (I recommend Better than Bouillon)

  • 3 T. Cornstarch

  • 3 T. C. Cold Water

  • Salt & Pepper to taste

​

**This recipe makes approx. 12 oz. of dry noodles. I usually figure about 2.5 - 3 oz. of dry noodles per person depending on how many other items are on the plate, and how many children are at the table. If you're feeding a large crowd you can double or triple this recipe. I like to make a double batch, and then freeze half of them to enjoy at a later date. They will keep in the freezer in zipper bags for a couple of months. 

​

Another great way to serve these noodles is boiled in salt water, dressed with melted butter and parsley, and served with beef stroganoff. 

Homemade Pasta
Cumin Rice

Lemony Herb & Garlic Rice 
Serves 2-3 People

Equipment Needed:

  • Rice Cooker or Large Saucepan

  • Measuring Cups & Spoons

  • Kitchen Scale

  • Cutting Board & Sharp Chef's Knife

  • Wooden Spoon or Rubber Spatula

Directions:

Gather all equipment & ingredients. Rinse and drain rice. Combine all ingredients into a rice cooker (hold back 2 T. butter and the lemon juice). Cook on the "white rice" setting. This usually takes 25-30 minutes depending on your rice cooker. When cooking is complete, give rice a good stir, add the 2 T. butter and lemon juice that was set aside. Mix well and garnish with fresh parsley, if desired.  Serve immediately. Enjoy!

  • 1 C. Long Grain Rice (I use Jasmine or Basmati)

  • 2 C. (16oz.) Chicken Broth (sub with plain water or vegetable broth)

  • 1/2 t. Dried Parsley

  • 1/2 t. Dried Basil

  • 1/2 t. Dried Chives (or 1 t. fresh)

  • 1/4 t. Kosher Salt (increase to 1/2 t. if using water instead of broth)

  • 1/4 t. Black Pepper

  • 2 t. Low FODMAP Garlic Replacer (or 1/2 t. garlic powder)

  • 3 T. Butter, divided (sub with oil of choice)

  • 1 T. Fresh Lemon Juice OR 2 T. Lemon Juice from Concentrate

  • Fresh Parsley for Garnish

​

*If you don't have a rice cooker you can make this on the stove top. Combine all ingredients (except 2 T. of butter and lemon juice) in a medium saucepan. Cover and bring to a boil on medium heat. Reduce heat to medium-low, and let simmer for about 15 minutes or until most of the liquid has been absorbed.  Uncover, fluff with a fork, and then gently stir in lemon juice and remaining 2 T. of butter. Garnish with fresh parsley, if desired. ​​

Thanksgiving Feast

Sweet Potato Casserole
Serves 7-9 People

Equipment Needed:

Directions:​

1). Gather all equipment & ingredients. Preheat oven to 425*F and line a small baking sheet with foil. Rinse potatoes with cold water and dry. Use a fork to carefully poke holes all over. Place potatoes on the baking sheet and bake for 45 minutes to an hour, or until the middle is soft when pierced with a sharp knife. Remove from oven, carefully slice in half and let cool for about  10-15 minutes. Scoop the potato insides into a large mixing bowl and mash them up well with a fork, potato masher, or whisk. Reduce oven temp to 350*F. Grease an 8x8 baking dish & set aside.

  • 3 C. (790g.) Mashed Sweet Potato (about 2 lbs. of whole sweet potatoes)

  • 1 T. of Butter or Olive Oil (I cheat & use vegetable oil cooking spray)

 

2). Combine mashed sweet potato, sugar, melted butter, half & half, eggs, salt, and vanilla in a large mixing bowl, and whisk vigorously until well combined. Pour the potato mixture evenly into the greased baking dish and set aside.

  • 1/4 C. (48g.) Granulated Sugar (more or less to taste)

  • 1/4 C. (56g.) Melted Butter

  • 3 T. (45ml.) Half & Half (sub w/ Heavy Cream)

  • 2 Lg. Eggs Lightly Beaten

  • 1/2 t. (2g.) Salt

  • 1/2 t. Pure Vanilla Extract

 

3). In a small mixing bowl combine brown sugar, pecans, softened butter, and flour. Mix with a fork until it has a and crumbly texture like wet sand. Sprinkle the crumb topping evenly over the potato mixture, and place in the oven, uncovered, for 30-35 minutes. Let cool and set for at least 30 minutes before serving.  Enjoy!  

  • 1/2 C. (96g.) Brown Sugar

  • 1/2 C. (96g.) Roughly Chopped Pecans (unsalted)

  • 4 T. (56g.) Softened Butter

  • 1/4 C. (36g.) AP Flour​

Sweet Potato Casserole.jpg
Raw Vegetables

Cheesy Vegetable Soup
Makes 1.5 quarts (48 oz.) / Meal - serves 5  / Starter - serves 8

Equipment Needed:

  • Dutch Oven

  • Kitchen Scale

  • Cheese Grater

  • Mixing bowls 

  • Pourable Measuring Cups

  • Wooden Spoon & Silicone Whisk

  • Measuring Spoons

  • Immersion Blender

  • Cutting Board & Chef's Knife

Directions:

1.) Measure and fine chop the following vegetables, and set aside.

  • 1.5 C. (170g.) Chopped Cauliflower

  • 1.5 C. (170g) Chopped Broccoli Florets

  • 1 C. (112g.) Fine Chopped Carrot

  • 1 C. (112g.) Fine Chopped Celery

  • 1/2 Medium Onion Fine Chopped (omit if cooking low FODMAP)

2). In a small bowl, combine the following ingredients, mix well, and set aside.

3). Measure out chicken broth and heavy cream. Set aside. 

  • 4 C. (900ml.) Low Sodium Chicken Broth (I use Better than Bouillon & adjust the water to base ratio)

  • 1 C. Heavy Cream (sub w/ lactose free whole milk – may need to thicken soup w/ cornstarch slurry in step 7)

4). Measure and grate cheeses. Set aside.

  • 8 oz. (224g.) Freshly Grated Sharp Cheddar

  • 2 oz. (56g.) Fresh Grated Parmesan

5). Have the following ingredients nearby and ready to add in step #7.

6). Heat a Dutch oven over medium high heat. When pan is nice and hot, drop in your cooking oils, immediately followed by chopped veggies.  Sauté for 5-7 minutes, stirring frequently until they start to soften up nicely.  Once vegetables begin to soften, add 2 t. dijon mustard and stir well. Next, sprinkle in the spice/flour mixture from step 2, and stir constantly for about 1 minute before adding the chicken broth. Bring to a boil and reduce heat to medium. Let simmer uncovered for 15-20 minutes, stirring occasionally.

7).   After the 15-20 minute simmer, reduce heat to medium low, add 1/2 C. water, 2 t. sugar, and stir for a minute to let the sugar dissolve. Whisk in 1/4 C. (28g.) cheddar powder and 1 C. heavy cream. Bring back to a light simmer and begin adding the shredded cheddar & parmesan 1/3 at a time, whisking constantly until fully melted and incorporated. Repeat until all the cheese is added. Break up the cream cheese into smaller chunks and drop it in. Whisk until fully melted and incorporated. Remove from heat and carefully use an immersion blender to process some of the vegetables even further (this step is optional). Add 1 T. fresh chopped parsley & 2 T. fresh chopped chives, and give it one last stir. Optionally, you can garnish with bacon crumbles, fresh chives, and a dollop of sour cream. Serve with warm buttered bread. Enjoy!

​

*Taste test and add more seasonings if desired. You can use any cheese combination you like, but make sure to freshly grate, because pre-shredded cheese will not melt as well. You can also use any vegetable combination that you prefer. I love to serve this with a fresh baked loaf of buttered artisan bread. Yum!

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