Low-FODMAP Spinach & Artichoke Dip
February 7, 2021How to ‘Stay on Track’ Over the Weekend
February 18, 2021
Cups | Cook Time |
|---|
7.5 | 3.5 hours |
Ingredients
- Bones removed from 1 package of bone in chicken (1.5 - 2 kg package)
- 2 - 3 leeks chopped into large chunks (dark green parks only)
- 4 celery ribs with leaves, chopped into large chunks
- 4 small to medium carrots with leaves, chopped into large chunks
- 3-4 bay leaves
- 1 tsp dried rosemary
- 1 tsp dried thyme
- 10 whole peppercorns
- 8 to 10 cups water (enough to cover veggies and bones)
Directions
- 1. Cleanly cut the chicken away from the bone and set the meat aside (eg. freeze or refrigerate for later use) and add the bones to a large pot. (Optional to do this before or after you make the broth. I used this method as I had leftover bones I kept in the freezer for when I was ready to make the broth.)
- 2. Clean and roughly chop your veggies (leeks, carrots, and celery) and add them to the pot with the bones.
- 3. Next, add the thyme, rosemary, peppercorns, and bay leaves to the pot.
- 4. Add enough water to just cover all of the veggies and bones (roughly 8-10 cups), and slowly bring the pot to a boil.
- 5. Once boiling, reduce the temperature so that the mixture is at a low simmer. Continue to simmer for 3-4 hours with the pot uncovered.
- 6. Strain the broth into separate jars and discard the bones, seasonings, and veggies.
- Store the broth in the fridge for 4-5 days in an airtight jar or in the freezer for 4-6 months.
- (Optional) Refrigerate the broth overnight and skim the fat from the surface before using.
*Keep in mind that different people will always have unique trigger foods. These products and foods have worked well for me, but they may not for everyone. Overall this is a low FODMAP recipe but playing around with portion sizes, substituting ingredients, and the amount of each ingredient can be helpful if you react to any of these foods! Also, keep in mind the concept of
FODMAP stacking. If you have a lot of foods that contain FODMAPs in one meal, even if not in high-FODMAP portions, the accumulation can lead to symptoms.
