Low FODMAP

Superfood Smoothie

Happy Labor Day!  Did you know Labor Day was founded by Senator James Kyle who was from Cedarville, Ohio? #Randomfact of your weekend! But because of that the village celebrates with Cedarfest every year. So many other fun festivals will be happening in our area in the next few weeks as well. We are super bummed we are going to miss the weekend with the annual Greek festival and Popcorn festival!

At this point school is full swing for families across the country.  Our daughter is back to her Spanish Immersion preschool which she loves.  I can’t believe how well she understands Spanish from being there the last 2 years. She is starting to speak more as well.  This smoothie recipe is inspired by me trying to find a way for me and my kids to get another dose of veggies in the day. I don’t necessarily think it’s a great idea to “hide” veggies, but you know as parents we do what we have to do when they start getting picky! But my kids watch me make it and I tell them everything I’m putting in.  Now when they are playing kitchen they even bring us cups with lettuce in them saying it’s our smoothies!

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Superfood Smoothie
Really you probably don't need to measure, but I know there are people out there that want measurements! So here you go. I seriously have been loving adding frozen riced cauliflower to smoothies. There is zero cauliflower taste and all the nutrition!
Prep Time 5
Servings
Ingredients
Prep Time 5
Servings
Ingredients
Instructions
  1. The directions are pretty easy, just throw it in a blender and press go! I had to remove the lid and stir a few times. You can always add more liquid if needed!
  2. You can use fresh greens, but steamed unlocks the nutrients better!
Recipe Notes
  • You can steam your greens, let them dry, and then store them in the freezer for your next smoothie! Or just save in the fridge for the next few days.
  • Any protein powder would be fine, I prefer the simple collagen peptides for the kiddos, great for supporting gut health, You can find them at www.PharmToTable.Life/VitalProteins
  • For a chocolate or vanilla kick, add Primal Kitchen's Collagen Fuel. The best deal on this is on Thrive Market. My husband loves the chocolate and I love the Vanilla. Bonus if you get the Vanilla, you can then also make my low-carb waffles.
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White Sweet Potato Turkey Soup

If you have followed me for any bit of time, you may have seen this recipe posted on my Facebook page from the Castaway Kitchen. Her Sweet Potato White Turkey Chili has been a fan favorite in this house for awhile now. However since I don’t tolerate FODMAPs (ie leeks in this recipe) very well I decided to post my low-fodmap version.

I know it’s 90+ degrees across most of the USA, but my kids love this soup no matter the temperature outside. So here’s to cooler weather and yummy soup!

Dr. Hartzler
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White Sweet Potato Turkey Soup
This soup is amazing any time of year. It's super forgiving if you want to change up some of the ingredients. I've done 1/2 turnips before to decrease carbs and even thrown in some zucchini recently to give some more nutrients to the kiddos! It turned slightly green but tasted just as good. My kids eat this up like I haven't fed them in days. I hope it becomes a staple in your house too.
Course Soup
Prep Time 10
Cook Time 30
Servings
Ingredients
Potato Base
Turkey
Toppings
Course Soup
Prep Time 10
Cook Time 30
Servings
Ingredients
Potato Base
Turkey
Toppings
Instructions
  1. First begin by peeling your sweet potatoes. (On the Castaway Kitchen Blog she has you save the peels to fry which you can, but I typically don't have time.)
  2. Heat pressure cooker on sauté mode. Cut your bacon into 1/4 inch pieces. Add it to the pot and cook until crispy.
  3. Cut your sweet potatoes into large cubes.
  4. Once your bacon is crispy remove it from the pot.
  5. Add in the sweet potato and sauté for a few minutes in the bacon grease. Depending on how much fat was on the bacon you can pour off some of this if you would like.
  6. Add in the broth, salt, white pepper, nutmeg, and cinnamon. Cancel saute function. Close the lid. Set to PRESSURE COOK: steam mode.
  7. You can wait until the pressure cooker is done and saute the turkey in the pressure cooker to have only 1 pot to clean up, but I'm normally short on time so I cook the turkey separately on the stove top. To do this, place your ground turkey in a skillet or pan with salt, mustard, and cook until done and set aside.
  8. When the pressure cooker is done, release the pressure manually to speed up the process. Then transfer all of the contents to a blender, carefully. Blend the potato mix until smooth. Add in more broth as desired. Place the insert back in the pot an heat on saute mode. (can cook turkey here if you haven't already)
  9. Pour your soup base into the pressure cooker and bring to a simmer with the turkey, this won't take but a minute or two. Stir in MOST of the bacon, save some for topping. I also top with chives. This will make a lot, about 5-6 bowls, which is about 8-10 cups.
Recipe Notes
  1. I leave out the white pepper often for the kids because it has a bit of a kick, but it's pretty amazing with it!
  2. The White Sweet Potatoes (Japanese yams) are fodmap foods too in nature, but generally a regular serving of something like this isn't a huge trigger for most, especially when swapping chives instead of leaks, and garlic-infused oil in place of regular garlic. If you don't need to be low-fodmap, throw in all the garlic you would like. You could sauté it with the bacon at the beginning!
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Tuna Butternut Squash Casserole (Whole30, Paleo)

Growing up I loved tuna, my dad hated the smell, so at home I could only eat it when he was out of town. That did happen to be a lot. Back in elementary school I also packed it in my lunch and had to ask the principal to open my can. Pouches didn’t exist yet, and the pull tab cans were hard for a 5th grader; I did feel bad when he spilled it on himself a couple of times.

At home I often paired tuna with the famous Kraft Mac and Cheese, so this recipe is inspired by that creamy comfort food taste except this one has no grains, no dairy, and is loaded with healthy fats and veggies. The possibilities are endless with this dish, it could easily be made with shredded chicken too. I’ve also made it before with cheese, so if dairy is ok for you go for it! If you do add a creamy cheese, you can probably decrease the mayo to 1/2 cup. The healthy mayo used in this recipe is from Thrive Market and is the Primal Kitchen brand which is Whole 30 approved. I also got the Plantain Chips and Safe Catch tuna there. Use one of the links above and get 20% off your first 3 orders. You also get a free 30 day trial.

This month 10% generated from affiliate links will be going to the ministry She Has a Name out of Columbus, Ohio. Human trafficking is unfortunately growing all around us. I’ve had family and friends personally observe it recently. I’m thankful for organizations like this that are shedding light on darkness and helping to redeem those that have suffered in these horrific situations.

Enjoy this recipe, stay well and warm this winter.

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Tuna Butternut Squash Casserole (Whole30, Paleo)
If you are longing for a tuna noodle casserole but have given up grains or dairy, or you just want to make a healthier choice, this is the recipe for you! It's creamy and delightful. Feel free to adapt and throw in any veggies you would like. Artichokes, peas would be great here as well as any other veggies you can think of.
Prep Time 5
Cook Time 40
Servings
Ingredients
Prep Time 5
Cook Time 40
Servings
Ingredients
Instructions
  1. Preheat the oven to 400°. In a large bowl, toss the butternut squash with 1 tablespoon of the olive oil. Season with salt and pepper. Spread the squash on a baking sheet in a single layer and roast for about 25 minutes, until tender, tossing once halfway through.
  2. Meanwhile, in a medium skillet, add 5 slices of bacon diced. I typically use kitchen scissors and just cut the slices into pieces as I'm adding them to the pan to avoid getting a cutting board dirty. Cook until bacon pieces are crispy, then remove bacon with slotted spoon. In the bacon drippings, add the spinach, onions, and garlic. Cook over moderate heat, stirring, until tender.
  3. In a separate bowl mix tuna, mayo, mustard. After the squash is done and the spinach, onions, and garlic are tender and fragrant. Mix everything in with the tuna mix. Then place in a round or square casserole dish, top with crushed plantain chips (leave out for Whole 30), and bake at 350 for 15 minutes.
Recipe Notes

Spice it up with some crushed red pepper if you like spicy or even some curry powder would be yummy. 🙂 If you are ok with dairy you can add parmesan cheese to the top as well.

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