Discover a simple and balanced daily meal plan that is low Fodmap, gluten, and lactose free. Find out what I eat in a day!
Healthy Eating Routine for Digestive Wellness
Today we’re sharing a day of meals that are gluten free, lactose free, and low FODMAP friendly. Starting with a delicious Chocolate Smoothie Bowl for breakfast made with yogurt, pineapple, chocolate protein powder, and plant based milk. For lunch, we have Tofu Caesar Wraps with a homemade dressing featuring miso and garlic infused olive oil. And for dinner, Sweet & Sour Cranberry Meatballs served on rice with bell peppers and onions. These recipes are carefully crafted to be easy, balanced, and suitable for those with dietary restrictions.
It’s important to note that these recipes are tailored to the creator’s specific needs and preferences, and may need to be adjusted to fit individual dietary requirements. When following a low FODMAP diet, it’s always best to consult with a healthcare professional for personalized guidance. These meals show that eating in a way that supports your health and well-being doesn’t have to be complicated or boring, and can still be delicious and satisfying.
Nourishing My Body: A Day in the Life of a Low Fodmap Eater
Welcome back my friends and for anybody new hello my name is m i Am lactose intolerant I’m am gluten intolerant and I eat on a phase three low FODMAP diet for Digestive reasons that basically means that I know what fod Maps or basically sugars uh bother my body and I can avoid or limit those ones and I can enjoy the ones that don’t seem to bother.
Me so much so for today what I was scrolling through um um some old recipes and I came across a few that I haven’t had in a really long time and it got me excited at the idea of like revisiting some of these recipes so that’s kind of the idea of what I’m going to be doing today is returning to some stuff that I used to enjoy I’m.
Having to modify it a little bit to fit my new you know gluten-free loab map lifestyle but I’m hoping that it’ll still be really good so that brings me to breakfast something that I used to really enjoy especially when it was warm out were smoothie bowls and one in particular was a chocolate smoothie bowl with a base of banana and.
Strawberry and though really good it the predominant flavor in it was banana and strawberries are high in fod maps for me so I kind of wanted to rethink it what would be a good base for this smoothie bowl that that wouldn’t be too high in fod maps that would be nice and creamy and delicious and I that got me thinking and so I planned a little bit I put this.
In uh the freezer a couple of hours ago before I went to the gym it’s just a little bit of yogurt my lactose free yogurt smeared on a plate and a little bit of chopped up pineapple and I they are frozen solid now and I think that this will be a great base for my smoothie Bowl so let’s go ahead and grab the rest.
Of the ingredients and get the Smoothie Bowl made cuz I am hungry from going to the gym and I’m excited for breakfast this recipe along with all the other recipes that I make today will be down in the description box I broke up about 150 g of the yogurt the lactose-free yogurt that I froze about 100 G of Frozen pineapple a half a scoop of my.
Chocolate protein powder and I have have this dark chocolate um silk that I just put in but you could use any other milk that you have available to you I just thought it would be nice and chocolatey uh this blender bottle by the way is amazing uh when I put it on the uh base I can twist it and it works really well for doing these smoothie bowls and there.
It is the final product is this nice and creamy little chocy deliciousness I topped it with some strawberri a little bit of hemp parts and a small amount of chopped up vegan dark chocolate I also tried it with some pineapple the next day and it was even better so those are two options for topping it all right there is the finished product it is.
Already starting to melt because of course it is a smoothie Bowl but is the flavor any good I just kind of made this up as I was going so let’s see how it is oh I should put some strawberry on it all right there we go there’s the bite if you like the combo of chocolate and pineapple like I.
Do that’s really nice I mean is it like the super rich chocolatin that I was kind of hoping for not exactly but adding the little chocolate chips on top did add that super richness to the bite so it’s like in the end I really like it I really like it I mean you could do like strawberries as the base you could do the b bananas as the base.
You know if that’s really what you wanted but I like how it’s a little bit different um this is one of those recipes like I said I kind of made up but I think I will continue to tweak it a little bit in the future to get it to improve improve uh the texture even a little bit more but yeah that’s not bad.
For something I just made up as I was going so I’m going to go enjoy my breakfast and I will see you guys back for lunchtime it is getting close to lunchtime now there are a few steps I need to do for lunch today but what am I making I used to love eating chicken caesar wraps who’s with me on that um but but I’m going to make a few.
Modifications to my old recipe I found one that uh actually gave me a little bit of inspiration I already have the oven going warming up because I’m making glutenfree pasas I’m very excited about it uh I did a very small amount of prep last night I literally just took all the ingredients that the recipe had me used.
Dump it in the bowl for my stand mixer and had that run for 5 minutes it was almost no effort then I covered it and I put it in the fridge that’s all I’ve done with that so far but I also need to get my tofu pressing because I’m going to be using tofu as the protein instead of chicken so let’s go ahead and get the tofu.
Pressing while the oven is warming up and then when that’s ready we can jump in and start making the pasas to press tofu you want to make a couple of slices carefully in the packaging and drain the liquid out in a sink then take the block out and put it in a clean towel or use some paper towels wrap it up and then you’re going to top it with something.
Heavy I used plates you could use a heavy pan as well and then set it aside I usually do that for about 30 minutes then I move on to the Pea dough that I made the night before I put it on a silicone mat and made sure to add a bunch of rice flour split it into two I made enough for two pasas and then I kned the dough like the recipe said.
Which I thought was weird but it actually did improve the quality of the texture of the dough and then I added extra rice flour all over the surface of the dough ball before I went ahead and rolled it out it was very specific about the size that you needed to roll it out to so I was really careful to make sure that I followed the recipe and then I.
Took it and put it using my rolling pen put it on some parch paper I put the parchment paper in the preheated oven on an overturned cookie sheet they also suggest using like a pizza stone and I was so excited to see them puff up I think they might have turned out I was afraid they might not cuz occasionally that just happens with me in gluten free.
Bread recipes worst case scenario I was going to have flatbread best case scenario I have pea I think I have pea we’ll see what happens when I try to open them up here little bit when they cool down but I need to set these aside so that we can go ahead and get started on the tofu I set the P aside to cool and in the meantime let’s get started on.
The tofu I added tyen to my bowl salt paprika pepper onion powder and garlic powder obviously my LOD matte friends skip out on both of those and I mixed it up and it almost made like this peanut butter looking coating for the tofu I took a half a block of the tofu and sliced it up into five slices and then in half once more giving some me some.
Pieces about this size I coated each one of the pieces in the tyen mixture and I lined them up on the baking the same parchment paper that I used for the pasas and then while that was baking I made the Caesar inspired dressing for this um the base is lactose-free yogurt and I used a dash of garlic infused oil since I skipped out on adding uh the.
Tyen to this recipe and instead used miso I also used about A4 of a teaspoon of fish sauce and replaced the Capers with pepperoncini peppers I mixed everything up and it actually kind of looked almost like a caesar dressing when the tofu was done baking it looked gorgeous way better than I expected that it was going to so it was was pleasantly.
Surprised went ahead and added some shredded lettuce and some more of those pepperon Chen Peppers uh that I really need to get used up into a bowl I use these plantain nuggets that are honestly very stale I was hoping that this the dressing would make it not so obvious but I’ve had them for also way too long and this is this is what they look like.
If you’ve never had the little plantain um Crouton nuggets before I don’t have parmesan cheese but I do have sharp white cheddar cheese which is a delight pungent cheese as well so I figured it would be a good alternative so I added a a little bit of shredding to that to the dish and a couple of spoons of the Caesar inspired dressing and I mixed.
That all up until the lettuce was nicely coated now it’s time to cut into the Pea to see if this worked I was kind of nervous at this point but I was super excited when I saw that I actually had pea like I clap I was so excited I went ahead and filled each one of the Pea with some of the the salad that I had dressed and then I put.
A few pieces of the tofu inside and this is the final product it’s beautiful had a little bit about 40 G of grapes on the side but I was pleasantly surprised by how gorgeous it was there is the final tofu Caesar stuffed pea I already did try the Caesar inspired dressing is it caesar no but.
Does it like fill the gap for like that creamy saltyness that Caesar has absolutely so just creative came up with something and it’s not bad at all uh what I’m really interested in trying though is this tofu uh I think I’m going to try it on its own first really excited cuz it looks really.
Good that’s interesting it’s good it’s not like a crispy outside coating it’s softer but it’s like really nice texture contrast to tofu that’s not bad that’s not bad I have a feeling it’s going to be great in this little sandwich I also want to try a little bit of the Pea on its own I just ripped off a little bit of the.
Corner so we’ll give it a try the dough is a little bit soft Sal Y and a little bit doughy but that just could be cuz I didn’t cook it long enough or hot enough I didn’t have like a stone um like a a pizza stone in my oven so maybe it would improve it if I did maybe next time I’ll cook it on cast iron and see how that.
Goes but let’s go ahead and try a whole bite with everything think I’m going to take a bite right out over here at this corner that’s it you have to take the sauce and dump it over the top oh my gosh but with this sauce on the top oh my gosh this is this is really good I can’t stop myself from eating it.
This baby one of my new favorites oh my God I’m going to go eat this and I’ll see you guys at dinner time it is dinner time my friends and searching through my pantry I found some inspiration in this uh this is cranberry sauce that I bought a very long time ago and it expires at the end of this month so I want to use.
It up before it expires so this is going to be a main ingredient in dinner tonight I’ll show you guys what I’m making for dinner I’m making these sweet and sour cranberry sauce meatballs this is all the ingredients that I used uh I had some gluten-free bread in the freezer that I I pulled out for this but it.
Takes cheese ground beef ketchup the cranberry sauce Worster sauce obviously l fod mat friends skip out on the onion and the garlic powder added the ground beef plus the bread that I pulsed in the food processor for a little bit to get some nice gluten-free breadcrumbs I added all of the seasonings plus a little bit of that shredded cheddar.
Cheese then the liquid ingredients the Worster sauce and the egg mixed everything up until it was all combined and I measured out 2 tablespoons per meatball so that they would be the consistent a consistent size and then I placed them all on a parchment sheet and put them in the oven to bake while they were baking I chopped up the green bell.
Pepper and the onion cooked them till they got nice little brown spots on them and a little bit of olive oil then the meatballs when they were finally done I pulled them out and I set them aside in the same pan that I cooked the bell peppers and the onions in I add the whole jar of cranberry sauce plus some ketchup I skipped out on adding any.
Additional sugar to this thinking that there’s probably enough sugar in both of those things and stirred it until everything was uniform put the meatballs into this sauce stirred to coat and then I went ahead and topped it off with the green bell peppers and the onions I did mix them in just because I thought it looked prettier more uh vibrant without.
Mixing them up and yeah it looks so pretty there is the final outcome uh the reasoning behind this recipe the recipe that I’ve had in the past that this reminded me of is the sweet and sour meatballs that my mom mom made when I was a kid I think it was ketchup and grape jelly for the sauce and then it was meatballs with green.
Bell pepper and pineapple if I remember correctly this is kind of the same idea as ketchup and cranberry sauce uh and then I added the bell pepper and the onion to it for not only vegetables but to make it pretty of course but let’s go ahead and try one of these meatballs out there is the bite I got some green bell pepper.
Some onion some Maple some rice all of all of the flavors all of that together is delicious I’m also just going to try the meatball on its own the meatball by itself is actually really really good it’s nice and tender and moist like what I I would.
Expect so I will leave the recipe that inspired this dish down in the description along with all the rest of them guys I am going to go enjoy my dinner but that will be it for me for today I hope you guys found some inspiration in the meals that I had today uh be sure to do your due diligence because what I have may not be.
What you have if you enjoyed the video like if you want to see more videos like this subscribe and I will see you guys back here next time bye guys nice hi cat he just jumped on my shoulder like a little bird
