Low-FODMAP Macro Bowl (Gluten Free, Dairy Free)
As someone who enjoys eating vegetables as much as I do, being on a low-FODMAP diet while healing my gut is a bit of a challenge, as many veggies are off-limits. This doesn't mean these veggies aren't healthy and full of nutrients that you should want to incorporate into your diet if you can, but for me, right now in this moment, many of them aren't serving me.
But wow, do I miss a big bowl of veggies without the worry of my gut giving me issues! What's better than a big 'ole macro bowl filled to the brim with veggies and plant-based protein and a luxurious, nourishing sauce?! Not much, in my opinion! But because I like a challenge, I wanted to create a version of a macro bowl that was low-FODMAP so that I could share it with others who are fighting the same struggle. It's not the traditional macro bowl by any stretch of the imagination, but it does bring bright colors, nourishing micronutrients, and anti-inflammatory ingredients into play, and in my opinion, it's a great substitute! Feel free to give it your own spin with your favorite low-FODMAP veggies and proteins! Make it your own, and you'll keep coming back to it.
Ingredients: 3 whole carrots (any color you'd like, I prefer various colors) 2 cups baby spinach 1 cup red kale (green or lacinto kale work fine as well!) 1 lemon (for fresh lemon juice) 1/2 chicken breast (cook the full chicken breast, but a serving is about 1/2 of a 5 oz chicken breast) 1/4 tsp paprika 1/4 tsp dried turmeric 1/4 tsp chili powder sea salt for seasoning various components throughout the recipe avocado oil 1/2 cup quinoa 1 cup water for cooking quinoa
Ingredients for tahini sauce: 1 tsp tahini 1/2 tsp lemon juice 1/2 tsp warm water
Instructions: In a medium sauce pan, add quinoa and water and bring to a boil. Reduce heat to a simmer and allow to cook until quinoa sprouts fully and the water is all cooked off (about 8-12 minutes). Stir frequently, and add more water as needed to keep the quinoa in simmering water until it fully sprouts. Once done, remove from heat and let sit, stirring to fluff the quinoa as it cools.
Preheat the oven to 400° fahrenheit and lightly spray a baking sheet with a thin layer of avocado oil (no more than 1/4 tsp should end up on the baking sheet to keep it low-FODMAP, and it doesn't need any more than that!).
Chop the tops and tips off of the carrots, then cut in half lengthwise and width-wise -- they should be around 1 inch in length. Place flat-face down on the baking sheet, and roast in the oven for 10 minutes, then flip the carrots to roast on the other side for about 5-7 minutes -- until nice and crispy.
Meanwhile, season both sides of the chicken breast with a generous squeeze of lemon juice, a pinch of sea salt, the chili powder, paprika, and turmeric.
Add 1/4 tsp avocado oil to a pan, and heat on medium-high heat for about 1-2 minutes to get nice and hot. Once hot, add chicken breast and cook for about 3 minutes on the first side, then flip and cook for about 6 minutes on the second side. Then, turn down the heat do medium-low, and cover and cook for another 7 minutes or so. Cut into the chicken to check on doneness frequently. Once done, remove from heat and cut into slices.
In a steamer, steam spinach and kale with a generous squeeze of lemon juice and a pinch of sea salt until wilted.
In a small bowl, mix ingredients for the sauce and combine until it emulsifies. Set aside.
Build the macro bowl by adding a 1/2 cup quinoa, the steamed spinach and kale, and chicken to the bowl. Top with the roasted carrots and the tahini sauce.
Makes 1 meal/serving.