“By posting this recipe I am entering a recipe contest sponsored by Nestlé 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 ProNourishTM, a low FODMAP nutritional drink developed by Nestlé Health Science. I was not compensated for my time.”
I am so excited to post this recipe. I am entering a contest sponsored by Nestlé Health Science to develop recipes for those on a FODMAP diet. If you aren’t on a low FODMAP diet, you probably have never heard of this.
FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides And Polyols. If I haven’t lost you, allow me to explain. There are some individuals who experience major digestive issues when they eat certain foods. Researchers in Australia have developed a list of foods that seem to be the main culprits.
FODMAPs are carbohydrates that have a certain chemical structure – are you still with me? These types of foods are rapidly broken down in the gut and produce rather undesirable symptoms. Some of the foods are the usual suspects, like milk and beans, but also some surprising foods, such as dried fruit and watermelon.
Back in the day, we used to refer to those who had digestive issues as having a “sensitive stomach”, well, FODMAPs may be the answer to their woes. I have only counseled a few clients since FODMAP diets became mainstream, but it seems to be effective. The frustration of not knowing what to eat for these individuals can be overwhelming and can lead to fear of food and can jeopardize their health.
Not every food will elicit the same reaction with every person. It takes some time to understand what your body can eat and what it can’t. For my clients with digestive sensitivities, elimination diets have been the answer. After all of the “forbidden” foods have been eliminated and the body has been given a chance to recover, slow reintroduction of one food at a time can help bring some normalcy back to the diet and find the individual foods that should be taken out of the diet for good.
Nutrition is a science, regardless of how elementary most make it seem. Sometimes it takes careful observation and patience and a personalized eating plan to get back to optimal health.
I’m such a nerd, I loved reading all the information about FODMAPs from Nestle’s site. AND I love that they provide the scientific evidence to support it. The reason why they sponsored this contest is because they have a new nutritional drink specifically for those who need to follow a low FODMAP diet.
I’m not going to lie, it was a challenge to create a recipe for this contest. I put garlic and onions in everything and I’m a lover off all things containing lactose, none of which I could use in this recipe. Low lactose cheeses in small amounts are good, so I got away with a tiny bit of feta. Here’s what I have to say about this recipe:
“This recipe was developing using low FODMAP ingredients but the recipe itself has not been tested for its FODMAP content.”
Yep, it had to be said. But here’s my advice. If you have digestive issues and it seems like everything you eat causes you to have all of the undesirable symptoms of gastrointestinal upset, then try this diet. It’s not a weight loss diet, or a fad diet, it’s a lifestyle diet and it’s totally doable. There are a ton of healthy foods that stay in your eating plan while taking out the ones that your body has decided to revolt against.
Lucky for you, there are registered dietitians out there who are developing recipes with low FODMAP ingredients to help. Even if you don’t need to follow a low FODMAP diet, these recipes are the bomb.
So, let me give a quick run down of the recipe:
I started with bell peppers, they were the base of the sauce:
I added the canned tomatoes and I used fire roasted diced tomatoes, I think they give great flavor, along with salt, some paprika and a bay leaf and let this simmer while I cooked the polenta. I didn’t use onions, garlic or black pepper as onions and garlic are not included in the FODMAP diet and black pepper can sometimes be an irritant for those with digestive sensitivities.
Next, I made the polenta. I used water, but if you make homemade broth, that is absolutely what you should use. Store bought broth can be made with high FODMAP foods, so I left it out. Polenta takes about 25 minutes to come together, so it’s the perfect addition to a sauce that needs a little time to simmer.
Those little black flecks are just part of the polenta, no hidden ingredients here. This is the beginning of making the polenta…
…and here is it coming together nicely. I added some parmesan cheese and salt to give it a little flavor, well, because unseasoned polenta doesn’t taste as good.
I cooked up some eggs and topped this beauty with some cilantro and feta. My kids and husband loved it. This was a no leftovers night in our house.
- 2 Tablespoon extra virgin olive oil
- ¼ cup diced red bell pepper
- ¼ cup diced green bell pepper
- 28 oz can of crushed tomatoes
- 14 oz can of fire roasted diced tomatoes
- 1 tsp salt
- ½ teaspoon paprika
- 1 bay leaf
- 1 cup water
- 1 cup uncooked polenta
- 1 Tablespoon butter
- 3 cups of water, or homemade broth
- ¼ teaspoon salt
- ½ cup freshly grated parmesan cheese
- 5-6 large eggs
- ¼ cup feta cheese
- cilantro or basil for garnish
- In a large skillet over medium heat, add olive oil and bell peppers
- Saute for 5 minutes or until soft
- Add tomatoes, salt, paprika, bay leaf and water
- Bring to simmer and simmer for at least 15 minutes
- In a separate pot, add polenta, butter and salt over medium heat
- Add water or broth, ½ cup at a time and stir constantly, allowing the polenta to absorb the liquid
- When it has absorbed all of the liquid, add parmesan cheese and stir
- Set aside and prepare to cook the eggs
- In a medium skillet over medium low heat, spray with non stick spray and crack eggs into the skillet, cook on one side until the eggs start to bubble and flip to finish cooking on the other side - about 30 seconds longer
- Serve the polenta in a bowl, topped with the tomato ragout and 1 egg per person
- Top with feta and cilantro for garnish