Low-FODMAP Sauteed Bok Choy and Carrots

IMG_7335Dinner one night this week: store bought gluten-free “unbreaded” boneless chicken wings (breading iscorn starch and something else, but no wheat, barley, rye, or other things that aren’t low-FODMAP appropriate), low-FODMAP BBQ sauce (it was okay, pretty tomato-y so I’ll be modifying sometime), sautéed bok choy and carrots, and my attempt at a lactose free mac & cheese using a garlic olive oil, corn starch, and unsweetened almond/coconut milk béchamel with cheddar over brown rice pasta. I didn’t care for the almond/coconut milk in this at all. It tasted too nutty. I’ll have to try to find some other substitute and post a recipe when I find a good combination. (I’m avoiding soy, so maybe rice milk would be better? I might try it with Daiya vegan cheese shreds next time, too.)

Since I wanted to use up some bok choy and carrots, I decided to try out a modified version of this recipe, which turned out really good! Here’s my version of this recipe, modified to be Low-FODMAP.

Low-FODMAP Sauteed Bok Choy and Carrots

  • Servings: 4
  • Time: 10 minutes
  • Difficulty: easy
  • Print


• 1 tablespoons garlic olive oil
• 1 teaspoon freshly grated ginger
• 1/4 teaspoon red pepper flakes
• 1 1/2 pounds bok choy (about 2 medium bunches), cleaned, ends trimmed, and cut on the bias into 1-inch pieces
• 1 large carrot, shredded or use a julienne peeler (I like this one)
• 1 tablespoon soy sauce (I use coconut aminos for soy-free, you can also use gluten-free tamari)
• 1 tablespoon water
• 1/4 teaspoon toasted sesame oil
• Salt and pepper to taste


  1. In a large frying pan with lid, heat the garlic olive oil over medium heat until shimmering. Add the ginger and red pepper flake. Cook, stirring constantly, until fragrant, about 30 seconds.
  2. Add the bok choy and carrots. Using tongs, fold it into the ginger mixture until coated, about 1 minute. Add the soy sauce and water, cover, and cook until steam accumulates, about 1 minute. Uncover and cook, stirring occasionally, until the greens are just wilted, the stalks are fork tender but still crisp, and most of the water has evaporated, about 2 minutes.
  3. Turn off the heat. Stir in the sesame oil. Add salt and pepper if desired. Serve!

On Cooking and a Low-FODMAP Diet

So I had every intention to start blogging more and it just didn’t happen. I’ve still been working on getting settled into my new home and it turns out that I developed a bad cast of tendinitis in 3 places on my left arm which has kept me from being able to type much (yay one handed typing), knit, or do much of any kind of crafting. I’m doing physical therapy and I think it’s helping get things back in order, but in the mean time, things have been a little dull given it’s winter here and my arm is rather useless. I have, however, been able to feed my love of cooking during this time, since I don’t have to do much with my one arm and no repetitive motions that bother it (good thing I’m right handed!). ;)

I’ve also been dealing with a slew of stomach issues the last few months.  I’ve been a long time sufferer of stomach (and related) issues, but recently it’s just become very bad with constant stomach issues seemingly no matter what I eat. For a while I was getting heavily into vegetarian cooking and Indian food. I had started the beginning of the year with cleaning up my diet by switching to a Vegan Before 6 (VB6), written about by Mark Bittmann. It made sense to me and I’m aware enough about the food industry in America to know that the Standard American Diet (SAD) isn’t doing much good for the vast majority of people, not to mention how it’s impacting the environment. Read it for yourself, though, as I won’t be getting on my soapbox over it here! I just found it would be something that would work for me, both from an ethical perspective and my diet needed to be cleared of all the junk I had been consuming between Thanksgiving and New Year’s.

With all the stomach issues, though, I started to wonder if something I was eating wasn’t working for me. I mean… prior to the switch, my stomach had been relatively normal as far as I knew. At least normal for someone that had always had stomach issues, but sometime after ‘cleaning up’ my diet, I started to have a LOT of stomach aches and they only seemed to get worse, not better. I felt terrible much of the time and I was incredibly lethargic. Most people that move to a vegetarian or vegan diet see improvements with those things. My boyfriend, Drew, saw vast improvements in how he felt, while I didn’t even a little. So I started to look at other options. From completely vegan, to vegetarian, to Paleo, to doing a Whole 30. I was looking at and reading everything I could that discussed stomach issues and how diet can help. While reading the book It Starts With Food, I came across FODMAPs. I didn’t initially give it a ton of thought, but it definitely struck some chords with me. I thought I would do a Whole 30 and was debating trying to do it with or without meat (or maybe some mixture to keep with the VB6 idea) when a friend of mine mentioned a low-FODMAP diet to me.

I started reading a lot. MONASH University in Australia has pioneered research on FODMAPs. Essentially, it is a diet for people who suffer from Irritable Bowel Syndrome (IBS). This article from The Washington Post does a pretty good job of explaining it. So much of what I read made sense to me and I learned that some of what I thought was ‘normal’ are actually symptoms of IBS I never really associated before. Some new things I had introduced since changing my diet stood out as some possible problems: wheat, legumes, onions, garlic, broccoli, and cauliflower. All are high-FODMAP foods and cause issues for many that deal with IBS and these are foods I was eating quite regularly! Armed with information and The Complete Low-FODMAP Diet (which I got from my local library), I started a low-FODMAP diet. In the first week and half, I noticed improvement. I’ve also found that I’m sensitive to sugar and sensitive to wheat. I ate a few too many gluten-free cookies and found myself with a massive stomach ache and then some panko breading and a tiny peace of coffee cake sent my stomach into fits. And because I don’t learn, over the weekend I had two donuts after being free of stomach issues and suffered the effects for nearly 3 days after.

The most strict version of the low-FODMAP diet is to help heal your gut and then you reintroduce foods and find the ones that trigger you most and find out how what your limit is. For example, if I were sensitive to onions, a dish loaded with them would be a bad choice, but perhaps if it was just a 1/4 cup in a whole recipe for 4 people, that amount wouldn’t cause an issue. There could be certain groups of FODMAPs that don’t trigger you at all, too. For example, lactose may not cause you any issues. Or maybe fructans don’t bother you. (The groups are fructans, galacto-oilgosaccharides (GOS), lactose, fructose, and polyols.) So, I’m working on figuring out what works for me and what doesn’t. When I’m following a low-FODMAP diet closely, I have more energy, less stomach issues, heartburn, etc, and overall just feel better.

I won’t lie. There’s problems eating this way. It’s difficult and it’s especially difficult to eat out. I have to spend a lot of time figuring out meals and making them, largely completely from scratch (so many things have wheat, onion, or garlic – or some combination of those). I’ve been very light in using soy because I suspect I have a slight issue with those, so for now I’m keeping soy milk (most are made from soy beans anyway, which aren’t allowed) and anything with soy in it. I also have been trying to keep my dairy intake to a minimum.

In trying to find things to make, it started to feel like everything has to be modified, sometimes significantly! I kept thinking “why aren’t there more low-FODMAP recipes out there?” Even the ones that claimed low-FODMAP weren’t always and said things like “asses your own tolerance.” I do understand some of that, but man did I start getting bummed out over it. It felt like nothing was safe anymore. Since it’s a relatively new diet, there’s just not a lot out there. I imagine it was like that when people first started getting diagnosed with celiac and had to start avoiding gluten and now there’s tons of gluten-free products, recipes, books, blogs etc.

Since I like to cook and I am a collector of recipes, I thought “Well, why don’t I start blogging about low-FODMAP recipes? I have a blog and I can’t knit currently and even when I DO resume knitting, I can still post recipes, right?” So here I am. Explaining my story of how I got here and what I’m doing dietary-wise. I’ll be posting recipes that I’ve modified or that I’ve created myself. I’m sure the world doesn’t really need one more food/recipe blogger, but documenting my own work that might help some others that are struggling seems like a pretty good thing to me.

Are there any recipes readers want me to cover? I’m always open to trying new recipes and definitely fine with modifying. :)

I hope you all enjoy the food posts that will be heading your way! Til next time!

*blows dust off blog*

Hello blog readers. Not sure if anyone is still following this or not, but I figured it might well be time to dust this off and use it again!

It’s been… oh about 2 years since I last posted. A lot happened in those two years that I quit blogging and podcasting. I largely quit podcasting because time didn’t permit it. Life got very busy, the relationship I was in got very rocky, then I decided that it was time for me to move out of the house I shared with my then boyfriend. I won’t go into details much on why that nearly 6 year relationship ended… I will just say that it wasn’t working for me anymore and I had spent most of 2013 trying to make things work while he spent that year showing that he didn’t much care to make anything work and only wanted to do what he wanted to do without much regard for me. Obviously this is just my side of that story and he has his own. When I initially moved out, we were going to try to make things work, but it didn’t take long for him to quit making any effort. I left the ball in his court after an argument (making it very clear I was doing so) and he never contacted me again.

When I moved out, I moved to an apartment downtown, which was a whole new experience for me. I loved it! I decided towards the end of summer this year that I wanted to move somewhere with a bit more space. That ended up turning into me buying a house. I KNOW! Me? A homeowner?? But as I was looking at places to rent, I found this beautiful Queen Anne style Victorian home built in 1894 that I simply fell in love with. I got financing in order, asked the see the place, and put in an offer. I didn’t look at a single other house – I just knew that was the house I was meant to be in. A week before Thanksgiving I closed on the house. It’s been a slow process, but I moved everything there, painted, and it’s slowly becoming my own. The house is close to downtown and close to a park that overlooks the river. I’m talking walking distance close! Not much of a view from where I’m at, however the neighborhood is just darling and the neighbors have been quite friendly and welcoming.

There’s definitely been some bumps and things I’ve had to figure out as a homeowner. I’ve learned to fix a toilet. I’ve learned better ways to paint and decide on paint colors. I’ve learned that 120 year old houses with many many original details (wood, windows, etc) are quite unique and not much is level or standard. What I’ve learned the most is that despite any of the things that go wrong or are wonky in my house, I truly love that I get to live there, I get to make it a home, and I get to care for a historic home in a lovely area that is simply gorgeous with all of it’s original details and really fits me and my style.

Here is the Flickr Album of my home from when I first took ownership.

Since this has always been a mostly knitting/spinning/crochet blog… I wish I had something to share with you all! I haven’t been knitting for the last 3 or so months due to on and off pain in my left arm. I’m fairly sure it’s a nerve that is pinched in my elbow causing the issues. I plan to get myself to the doctor soon for that. Since that limits me, I’ve been spending a lot of time watching Nicole Curtis on Rehab Addict along with a number of other HGTV shows and planning out what I want to do in my house.

Hopefully soon I will be able to show more knitting, crochet and even some cross stitch projects on here. Until then, I’ll probably use this to talk about the house and projects I’ve taken on or done.

Happy New Year’s Eve! I hope 2015 is a great year!

Episode 7: Rhinebeck Recap

Sorry for the weird cut about halfway through. Camera quit recording and I didn’t pick up where I should have when I started again. :(

Finished Objects (FOs)

Welted Fingerless Gloves

On the Needles (WIPs)

Grins Socks

Stash Acquisitions – Links to the shops

Stitched by JessaLu on Etsy and on Artfire
Sheep Incognito

(If there are any other things I mentioned that I forgot to link, let me know and I’d be happy to link them.)

Feel free to leave a comment here, email me (link in the side bar), or find me on Plurk/Twitter/Ravlery as mslindz and let me know of any comments/feedback about the show!

Episode 6: Has it really been a month?

Well it’s been a month since I last recorded! Life seems to have got the better of me for a bit there.

Finished Objects (FOs)

None :(

On the Needles (WIPs)

Grins Socks

Things in the Mail – Links to the shops

From A Wool Gathering: Midwest Fiber Co – Alpaca Glitz & Glamor
Fibernymph Dyeworks – SSK 2012 Colorway
Tanis Fiber Arts – Green Label Aran in Sand from Knitter’s Palette
Cupcake bag from GirlCave Bags
HK Box bag from Piddleloop Sewing Team
Hello Yarn – September 2012 Fiber Club
Sock the Vote Toe’d Party from Space Cadet Creations
Stockinette Zombies birthday sock kit

Episode 4: Catching Up

This week’s episode with more knitting content! Haha. Enjoy :)

Finished Objects (FOs)

Dorflinger Tee (Not yet blocked, but calling it done anyway!)
Iris the Gourmet Monster

On the Needles (WIPs)

Lotus Heart Socks
February Fitted Pullover
Grins Socks

Things in the Mail – Links to the shops

Moonshine Fiber Co
Hank a Yarn Botique – one of my local yarn shops