Low-FODMAP Wild Rice, Pumpkin, & Kale Bowl
November 1, 20204 Nutritious & Delicious Ways to Add Flavour to Your Meals
November 24, 2020
Serving | Cook Time | Calories |
|---|
4 | 1.5 hours | 670 |
Low-FODMAP Pork Ramen Bowl
Ingredients
Pork:
- 1/2 lb to 1 lb pork tenderloin
- 3 tbsp white miso paste
- 3 tbsp gluten-free soy sauce
- 6 tsp mirin or rice vinegar
-
- 3 inches of fresh ginger, peeled and grated
- 3 tbsp sesame oil
Eggs:
- 4 hard boiled eggs
- ¼ cup water
- ½ cup gluten-free soy sauce
- ¾ cup mirin
- 2 tbsp brown sugar
- 1 inch of fresh ginger, finely sliced
- ½ - 1 tsp chili flakes
Ramen Bowl:
- 1 tbsp vegetable oil
- 4 cups baby bok choy, washed and cut in half
- 3 cups oyster mushrooms, washed and separated
- 6 ¾ cups low-FODMAP chicken stock
- 3 tbsp fish sauce
- 6 tbsp gluten-free soy sauce
- 3 tsp oyster sauce
- 3 bunches of soba noodles
- Green parts of one bunch of green onions, sliced
- A few drops of chilli oil
Directions
Pork:
- 1. In a medium-sized bowl mix together the pork marinade (white miso paste, gluten-free soy sauce, mirin, grated fresh ginger, and sesame oil) and then cover the pork and marinate for minimum of 30 mins.
- 2. When you are ready to cook the pork, preheat the oven to 400 degrees and cook pork in a medium cooking dish with all of the marinade for 30 - 40 mins or until cooked through with an internal temperature of 145 degrees Fahrenheit.
Eggs:
- 1. Start by placing your eggs in a medium pot of water ( enough to cover the eggs) and bring the water to a boil.
- 2. Once boiling, turn it down to the lowest heat and cook for 3.5 minutes.
- 3. Remove the eggs from the heat and immediately put them in cold water to stop the cooking process. Once cooled you can peel them and set them aside.
- 4. While your eggs are cooking you can work on the marinade. In a small saucepan add the ¼ cup of water with the mirin, gluten-free soy sauce, brown sugar, chili flakes, and ginger.
- 5. Bring the egg marinade to a simmer and let simmer for ~ 5 mins.
- 6. Remove the pot from the heat and place the marinade into a separate container and into the fridge or freezer to let it cool to room temperature.
- 7. Once the marinade has cooled down place the eggs into the marinade and let it sit for at least 2 hours.
Ramen Bowl:
- 1. Bring a medium pot of water up to a boil on medium to high heat.
- 2. Once the water is boiling add your soba noodles and cook in the boiling water for 6-7 mins.
- 3. Immediately remove the noodles from the heat and place in cold water for 2-3 mins to stop the cooking process. Once cooled, set aside in a bowl out of the water.
- 4. Add vegetable oil into a deep and large saucepan or a wok. Next, add the bok choy and oyster mushrooms and cook until the bok choy starts to wilt, stirring occasionally (2-3 mins on low-medium heat).
- 5. Next add the rest of the soup ingredients (gluten-free soy sauce, oyster sauce, fish sauce, and chicken stock) and stir to combine.
- 6. Cook the soup on low to medium heat until heated all the way through ( ~5 mins).
- 7. To build your bowl first add your desired amount of noodles, then add the broth, bok choy, and mushrooms. Top each bowl with a few slices of pork, the marinated egg cut in half, and sprinkle with some sliced green onion and a few drops of chili oil on top.
*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.
