A Hawaiian inspired meal, for peace of mind for those with digestive sensitivity, that ‘s nutritionally balanced and tastes fab made with low FODMAP ingredients.
Disclosure: By posting this recipe I am entering a recipe contest sponsored by Nestle Health Science and am eligible to win prizes associated with the contest. As a participant in this contest, I also received a free trial sample of ProNourish, a Low FODMAP nutritional drink developed by Nestle Health Science. I was not compensated for my time.
There was a time, I would cringe when a client sat in my office explaining why they’ve abandoned a healthy lifestyle for GI comfort. I think it’s safe to say, we’re living in an era where more and more individuals are fraught with digestive sensitivity. One in four people suffers from gastrointestinal discomfort to the point it interupts their lives .
Only after serious medical issues are ruled out, can a registered dietitian implement a nutrition therapy to lessen symptoms by idenfication and elimination of certain foods. Enter the LOW FODMAP DIET.
FODMAP is a acronym for Fermentable, Oligosaccharides, Disaccharides, Monosaccharides, And Polyols, which classifies specific types of short-chain carbohydrates that can trigger digestive distress in some people.
Althougth the low FODMAP has been around for nearly a decade, I am finding few individuals are aware of it. It brings me pleasure to tell you, Nestle Health Science is championing innovative nutritional solutions addressing the dietary needs of people suffering from gastrointestinal conditions, including those with food intolerance. In the Spring of 2016, Nestle launched www.LowFODMAPcentral.com to support both the consumer seeking more knowledge about FODMAPs and the healthcare professional looking to build knowledge and practice skills. After reviewing this site myself, I am happy to see the effectiveness of a Low FODMAP diet is now supported by 30 clinical trials!
Just this month, Nestle Health Science introduced ProNourish, a delicious low FODMAP nutritional drink carefully formulated with ingredients that are low in FODMAPs for those individuals who suffer from digestive sensitivities due to food intolerance. ProNourish can be enjoyed as a mini-meal or snack. See ProNourish website www.ProNourishcom for more information.
The folks at Nestle are smart. They know what individuals with digestive sensitivity really want: to enjoy food with their friends and family, that’s both nutritious and delicious and feel fabulous afterwards! So this week, Nestle Health Science is challenging dietitians/ Recipe Reduxers to develop low FODMAP recipes in a sponsored contest: Feel Fab without FODMAPs. By combining ingredients that are low in FODMAPs, it is possible to create delicious and nutritious recipes suitable for those with GI sensitivity due to food intolerance. It does take getting familiar with appropriate foods, and the Monash University Low FODMAP Smartphone App is helpful in putting this info right at your finger tips (available at https://www.med.monash.edu/cecs/gastro/fodmap/. ) For me, the hardest part of low FODMAP recipe development is leaving out the onions and garlic, #soguilty. However, you can use oil infused with both : ). Here’s the result of my tinkering in the kitchen, over the weekend, with low FODMAP ingredients..a low FODMAP Hawaiian inspired bowl …… that provides protein, plenty of vegetables (because they’re often omitted by individuals with digestive sensitivity), and even a whole grain (because you should not ditch all fiber when following a low FODMAP diet)! The dipping sauce (also made with low FODMAP ingredients) adds bold flavor to this meal, even without onions and garlic! Please note that restricting high FODMAP foods is only meant to be temporary. The FODMAP elimination diet is not just a list of foods, it’s a process and reintroduction involves a strategic plan a registered dietitian can help with.
Don’t miss the links at the bottom of this post for more Low FODMAP recipe ideas contributed by registered dietitians and members of the Recipe Redux.
Note: This recipe was developed using Low FODMAP ingredients, but the recipe itself has not been tested for its FODMAP content.
Low FODMAP Aloha Bowl
Ingredients (serves 4)
for the marinade
- 1 tablespoon soy sauce
- 1 1/2 teaspoon rice vinegar
- 1 teaspoon brown sugar
- 1 teaspoon canola oil
for the bowl
- 1 pound pork tenderloin, cooked
- 1/2 pineapple, cut and sliced
- 2 zucchini, cut into rounds
- 1 tablespoon olive oil
- 1 bell pepper
- 2 cups shredded lettuce
- 1 cup cooked tricolor quinoa
for the dipping sauce
- 5 Tablespoons Rice Vinegar
- 21/2 Tablespoons Brown Sugar
- 1 Tablespoon Fish Sauce
1. Combine ingredients for marinade and whisk. Pour over pork and marinate in the refrigerator for 2 to 6 hours.
2. Preheat grill.
3. Drizzle zucchini with olive oil and thread onto skewers.
4. Place pork on grill rack along with pineapple slices, zucchini skewers and whole bell pepper.
5. Turn pineapple slices and zucchini frequently to cook evenly. Remove from grill when they begin to brown. Set aside.
6. Turn pepper to char on all sides. Remove from grill and cover tightly with foil. Allow to sit for 30 minutes or until cool enough to handle. Remove stem from pepper and cut into bite sized pieces.
7. Grill pork, turning to cook evenly, until internal temperature reaches 160 degrees F.
8. Prepare dipping sauce by combining rice vinegar, brown sugar and fish sauce in a small saucepan over medium heat. Heat until mixture begins to boil. Lower heat and cook until mixture is reduced by one half.
9. In each of 4 serving bowls, divide lettuce, quinoa, pineapple slices, grilled pork, roasted red pepper, and grilled zucchini. Serve with dipping sauce on the side. Serves 4.