A realistic What I Eat in a Day focused on Low Fodmap, Gluten & Lactose Free options. Discover simple and delicious meals for a healthier you.
A Realistic Day of Eating for a Low FODMAP, Gluten and Lactose Free Diet
Today I want to share with you a realistic example of what a day of eating can look like for someone who follows a gluten-free, lactose-free, and low FODMAP diet. The meals are simple and summer-inspired, showcasing how you can still enjoy delicious food while adhering to dietary restrictions. From yogurt bagels to herbed cream cheese and avocado tuna salad, these recipes are tailored to meet specific dietary needs, making it easier for those on a fitness journey to stay nourished.
The focus is on making simple swaps and adjustments to recipes to make them suitable for those with intolerances or sensitivities. For example, swapping cream cheese for lactose-free Greek yogurt or reducing the amount of spice in a dish to accommodate individual preferences. It’s important to always double-check ingredients and consult with a healthcare professional if you suspect you may have digestive issues related to FODMAPs. This content serves as a guide for those looking to navigate a low FODMAP lifestyle and find ways to enjoy food without compromising their health.
My Gut-Friendly Daily Eats: A Realistic Low FODMAP, Gluten, and Lactose-Free Day
Good morning and welcome back my friends for anybody new hello my name is Meg I am lactose intolerant I am gluten intolerant and I eat on a face three L fod map diet for Digestive reasons that means that I do know what fod Maps bother me so that I can limit them or avoid them but enjoy the ones that don’t seem to bother me today I have a craving.
For bagels with cream cheese and it’s not like at least for me I can’t go out and get a bagel in cream cheese that I can have being you know with all those restrictions so I found a recipe for a yogurt bread bagel and an herbed cream cheese I don’t necessarily have all the ingredients for it but we’re going to make it work with what we have so let’s.
Get to making breakfast for breakfast to today are yogurt bread bagels with an Herby yogurt topping I started out by measuring out the dry ingredients including gluten-free flour some baking powder and the salt I mixed everything to combine it well then I added in the yogurt I put it in my stand mixer but.
You could easily mix this by hand mixed it until it was all combined and formed a ball I put that ball out on the counter uh my clean counter covered in rice flour and kneaded the dough for a few minutes to make it smoother formed it into a ball and then I took that ball and sliced it up into six sections each one of the sections I rolled into a.
Little ball and smooshed it flat then used my fingers to form the center of the bagel stretching the dough out a little bit after the first one was done I continued to do that with the remaining dough balls when all the little Bagels were formed I used an egg wash on the top and added some poppy seeds to the top for a little bit of.
Contrast because it makes it pretty and then I put the bagels into the oven when they came out they were a nice beautiful toasty golden brown for the herbed yogurt topping I chopped up some green onions some parsley and though the recipe doesn’t call for it I did add a little bit of minced jalapeno as well measured out the yogurt added the herbs.
To it including the jalapeno a squeeze of lemon and a pinch of salt and mixed everything up till it was all uniform when I opened up the bagel I was honestly disappointed to see how doughy it was but then I popped it into the toaster and it did change the texture a lot uh as you can see here it looks a lot better better once it cooled down a.
Little bit I topped it with the Herby yogurt topping just like you would cream cheese I finished by topping it with a little green onion and a side of strawberry there is the final yogurt bagel with my herbed yogurt topping um I was really disappointed I’m not going to lie when I first sliced into it and saw how doughy the bagels.
Were but honestly putting them into the toaster completely seem to have changed the texture so now I’m I’m excited again so let’s go ahead and dig in oh I guess I should say this four scale this is how big the bagels ended up being they’re like the size of mini bagels and about that thick a little bit thinner maybe 2/3 the.
Thickness of a mini Bagel but yeah that gives you scale of how large they ended up being which honestly that’s about the perfect size for me if you’d like to make them bigger you could totally do that let’s go ahead and give this a try I’m very excited about this I can’t lie the herbs smell so good and I’m excited with a little bit of jalapeno.
Spice in it oh okay I’m going to go ahead and give this a try is this an Authentic Bagel like that you could get a bakery no but does this tickle that itch for a bagel and cream cheese oh my gosh does this ever this is this is like the first decent bageling cream cheese I’ve had.
Since I found out that I was gluten intolerant every Bagel gluten-free Bagel that I have bought has been disappointing um they don’t have that chew to them they’re a little bit too dry at least for the ones that I can find there might be some amazing ones out there somewhere that I just haven’t found but this is nice and chewy it’s.
Got a nice crust on it I am very very happy with these little Bagels I’m very happy with it so I’m going to go enjoy my little breakfast and I will see you guys back for lunch it is now lunch time and I just got back from the gym and I am absolutely starving and I had no idea what I was.
Going to make for lunch today I knew I wanted something that was going to be fast and filling and well I opened up my pantry and I found some canned tuna now I remember I found a recipe for tuna made with avocado and a whole bunch of other ingredients I know that I can’t have so I’m going to take inspiration from that.
Recipe today I’ll find the original and post it down in the description for you guys like I always try to do um but I’m going to make tuna salad with a little bit of avocado maybe some yogurt some veggies and put that on top of pasta I already have the water going for my pasta so let’s go ahead and get lunch started like I said for lunch is this.
Tuna pasta salad with zucchini started off by prepping the veggies making some Corner moons out of the zucchini and dicing up a little red onion and of course measuring out a low fod map amount of avocado for myself I smashed up the avocado added a couple of tablespoons worth of yogurt a little bit of seeded mustard or Dijon mustard wood.
Work some dill some cumin and a little bit of vinegar and naturally a big old pinch of salt and stirred it together once the water was boiling I put put the gluten-free pasta in I also decided to be lazy and blanched the zucchini in the water for about a minute or so and then I pulled it out to the zucchini I added my can of drained and rinsed tuna The.
Red Onion the avocado and yogurt mixture and kind of mixed it around to break up the tuna and get the avocado mixture kind of mixed around a little bit then then I added the cooked pasta to the top plus about a tablespoon of or so of the reserved pasta water and stirred to combine and then I served.
Myself up a portion topping with a little extra green onion and a pinch of crushed red pepper there is the final product I would be lying if I said that this was pretty cuz it’s really it’s not the prettiest thing I’ve ever made but it was fast it’s high in protein it’s got vegetables and it’s got some flavor and healthy fat all the things that I.
Look for in a meal so let’s dive in and give it a try that’s not bad at all I mean if you like tuna if you like canned tuna this is a good alternative to just a oldfashioned like tuna salad sandwich or something um it’s not going to go on my list of the most impressive amazing meal meal that I have ever made ever but it’s.
Satisfying it’s going to be filling and that’s lunch for today I’ll see you guys back at dinner time and finally for dinner is a spicy Mongolian tofu with veggies I started by draining this package of firm tofu and put it on my cutting board I cut it in half and then I cut it into thirds and then finally the short ways I.
Cut it into four more sections leaving me with 24 pieces about this size on top of the tofu I added a couple tablespoons of corn starch a little bit of oil and some soy sauce then using the best set of tools in the kitchen a pair of Clean Hands I mixed the tofu in this coating the sauce was also super easy I just added a bit.
Of boiling water some brown sugar and some chicken bullon and a little bit of gluten-free soy sauce and gave it a little stir now to prep the veggies I had a crown of broccoli a bell pepper and some really thick stocks of a green onion from out in my garden they work really good um for cooking not so great for chopping up and Topping things fresh.
I just broke apart the broccoli crown with my hands and then cut up about half of the bell pepper into bite-sized pieces and then chopped The Green Onion into these big chunky pieces into a pan with oil I added the broccoli and the bell pepper plus some salt stirred it around and then I let it set till it got a little bit of color added a couple of.
Tablespoons of water put the lid on and then allowed it to steam for about a minute till it got nice and bright green and then I pulled it out of the pan adding a bit more oil into the pan I put in my coated tofu but unfortunately it stuck so bad so badly like really badly so in a clean pan I added some garlic to some oil you could also use.
Just garlic infused oil my low FODMAP friends I added a little bit of ground ginger and a couple of healthy pinches of crush red pepper and I let that Infuse into the oil in the pan for about 30 seconds or so and then I added the tofu into this Pan and the veggies as well I finally added the big chunky pieces of green onion and the sauce and.
Stirred everything up but looking at the sauce I could tell that the coating that I had lost in the pan wasn’t going to be enough to thicken the sauce so I did add a little bit of a corn starch slurry to help the sauce thicken up and it coated the tofu and the veggies beauti I helped myself to a serving on top of some white rice with a little bit of.
Fresh green onion on top and another little pinch of crushed red pepper there is the final tofu Bowl minus all the disasters that happened when I was making it it does still look delicious and it smells delicious so I’m very eager to give this a try so I’m just going to jump in as I am so hungry try to get a little bit of everything if I.
Can there is the bite it is rather large but I think I got just about everything in it so let’s give this a try wow that has got a little bit of a kick to it I even cut back on the crush red pepper quite a bit wow that’s really good if you like spicy food you might really enjoy this um I do wish that the tofu had been crispy next time I will.
Probably just bake it or air fry it to get a nice texture on it and but the sauce is amazing veggies I love veggies in my food and it makes it look beautiful and having pretty food is so important and this recipe will be down in the description box of course if you guys are interested in trying it but that will be it for me for today I’m.
Going to go enjoy this if you enjoyed the recipes today if you found inspiration in them please do give the video a thumbs up always do your due diligence double check the ingredients to make sure it work for you because what works for me might not work for you and don’t forget to subscribe if you want to see more content like this and I.
Will see you guys next time bye guys
