Genevieve Angelique

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Tator-Tot Casserole: Gluten Free, Dairy Free, Low FODMAP Friendly

Tator Tot Casserole Low FODMAP recipe

A classic comfort food.

Great for freezing and sharing.

Despite its hearty serving size, it won’t last long!

Oven Temp: 350 degrees F

Prep: 20 min

Cook Time: 1 hour

Wait Time: 10 minutes

Serves: 8 people

Tator Tot Casserole Low FODMAP Friendly

INGREDIENTS

2 pounds hamburger

3 cups of frozen carrots and green beans

2 pounds (or 1 bag) of frozen tator tots*

1/8 teaspoon salt

for the “milk gravy/soup”

2 tablespoons shortening (I use Spectrum’s Organic Vegetable Shortening {Non-hydrogented})

2 tablespoons butter (or to make completely dairy/lactose free, add 2 more T of shortening)

3 tablespoons gluten free flour (I use millet flour)

2 & 1/2 cups unsweetened coconut milk (warmed in microwave or on stove top)

1/2 teaspoon of salt

pinch of pepper to taste

Tator Tot Casserole Low FODMAP, Dairy Free, Gluten Free

This comes out really hot! Be prepared to wait a couple minutes even after dishing it out.

DIRECTIONS

1. Add 1/8 tsp salt to water on stovetop and cook frozen veggies until slightly cooked (about half the normal time). Drain & set aside.

2. Brown meat in skillet. Cover bottom of 9×11 baking dish with meat. Do not discard fat in skillet. Top meat with partly cooked veggies.

3. With same skillet used to brown meat (& left over fat), melt shortening & butter on low medium heat. Add flour. Whisk until combined.

4. Add warmed milk. Add salt and pepper. Whisk constantly on medium-high heat until gravy thickens to a desired consistency.

5. Pour milk gravy/soup over meat and veggies.

6. Place frozen tator tots on top.

7. Bake uncovered for 1 hour at 350 degrees F.

8. Let cool for 10 minutes before serving. It will be hot, but oh so good!

Tator Tot Casserole, Low FODMAP, Dairy Free, Gluten Free

* Make sure to read the label to ensure tator tots are gluten, dairy, onion, and garlic free.

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Frosting: Gluten Free, Dairy Free, Fructose Free, Low FODMAP Friendly

Cinderella Cake with Low FODMAP Frosting, Fructose Free, Dairy Free

My daughter’s Cinderella cake. Made with a Low FODMAP frosting. Design inspired by Bubbly Nature Creations.

For anyone sensitive to fructose, white sugar, or dairy, eating special occasion desserts is a big no-no.

Today that changes. Because you can make your cake and eat it too!

I created this recipe after missing out on all my family’s special celebrations. Now I, too, can enjoy a decadent slice of cake without breaking out in dermatitis or suffering from muscle spasms & GI upset.

This frosting contains no fructose and can be tailored to fit a dairy free diet. 

Low FODMAP Frosting, Dairy Free, Fructose Free

Since dextrose powder’s consistency is much like confectionary (powered) sugar, it works great for frosting recipes.

INGREDIENTS

1/2 c shortening (I use Spectrum’s Organic All-Vegetable Shortening {Non-hydrogenated})

1/2 c salted butter (If opting for completely dairy/lactose free, add another 1/2 c shortening)

1/4 tsp salt

1 teaspoon vanilla extract

3 c dextrose powder/fructose-free sugar (or 1/2 c more or less to taste)

4 tablespoons unsweetened coconut milk or unsweetened almond milk

Low FODMAP Frosting, Fructose Free, Dairy Free

DIRECTIONS

1. Beat shortening and butter together in a mixer. 

2. Add vanilla extract and salt. Mix.

3. Add 1 cup of dextrose powder at a time to shortening mix, then 1 tablespoon of milk. Whip on high. Repeat pattern until you have your desired taste and texture. 

4. Use to frost {Low FODMAP} cakes, cupcakes, and desserts.

5. Now you really have something to celebrate!!! Enjoy!

Low FODMAP Frosting, Fructose Free, Low FODMAP Friendly


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Dill Dip: Gluten Free, Dairy Free, Low FODMAP Friendly

Dill Dip: Gluten Free, Dairy Free, Low FODMAP

A colorful dish for picnics and potlucks.

A healthy afternoon snack for kids & grown-ups alike.

An easy alternative to store bought veggie dip. 

INGREDIENTS

1/2 c mayo (I use Hellmann’s Canola)

1/2 c dairy-free cream cheese (I use Tofutti’s* Better Than Cream Cheese)

1/2 c dairy-free sour cream (I use Tofutti’s* Sour Supreme)

1 tablespoon lemon juice**

1/2 teaspoon parsley (dried)

2 teaspoons dill (dried)

1/4 teaspoon salt

pinch of pepper

Helenas Mayo, Tofutti Sour Cream & Cream Cheese

DIRECTIONS

Mix ingredients together. Chill until ready to serve. 

Safe Low FODMAP veggies would include: cucumbers, carrots, red peppers (for some), & raw green beans. 

Low FODMAP Dill Dip

* Allergen info: contains soy

** Lemon juice in moderation is tolerated by most people on a restricted fructose diet.


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Poppy Muffins: Gluten Free, Dairy Free, & Low FODMAP Friendly

Poppy Seed Muffin: Low FODMAP Friendly, Gluten Free, Dairy Free, Sugar Free

This has become a staple as baked goods go in my household. So easy to make. Even easier to enjoy. I hope you do too!

INGREDIENTS

1 & 3/4 c gluten free flour (for a winning combination, try 3/4 c white rice flour, 3/4 c millet flour, 1/4 c almond flour, 1 tsp xanthum gum)

1 c dextrose baking powder (this is fructose free sugar) or 1/2 c maple syrup* or 1/2 c regular sugar**

2 tsp baking powder

1/4 tsp salt

1 tablespoon poppy seeds

1 beaten egg

3/4 c unsweetened coconut milk or unsweetened almond milk

1/4 c cooking oil

optional: 2 T lemon juice*** if you are desire lemon poppy seed muffins

optional: butter, if tolerated

Poppy Seed Muffin: Low FODMAP Friendly, Gluten Free, Dairy Free, Sugar Free

DIRECTIONS

preheat oven to 400 degrees F

1. Grease twelve 2 & 1/2-inch muffin cups or line with paper bake cups (I like the tin foil kind); set aside.

2. In medium bowl, mix flour(s), sugar, baking powder, and salt. Make a well in center of flour mixture; set aside.

3. In small bowl, whisk egg. Combine beaten egg with milk and cooking oil {& any opted lemon juice and/or maple syrup if not using dextrose or regular sugar}. Add wet mixture all at once to flour mixture. Stir just until moistened. Batter should be lumpy.

4. Spoon batter into prepared muffin cups, filling each two-thirds full. Bake in a 400 degree F oven for 16-20 minutes or until wooden toothpick inserted in center comes out clean. Cool in muffin cups on a wire rack for 5 minutes. Remove from muffin cups.

5. Serve warm {perhaps with a favorite cup of tea} and enjoy!

Poppy Seed Muffin: Low FODMAP Friendly, Gluten Free, Dairy Free, Sugar Free

* maple syrup is tolerated in moderation by most people on a restricted fructose diet, but should be added to the wet ingredients first.

** white sugar is tolerated by some people on restricted fructose diets–but extra sensitive fructose-malabsorbers (like me) will not tolerate regular sugar.

*** lemon juice is tolerated by most people on a restricted fructose diet in moderation.

Recipe adapted from Better Homes and Gardens New Cookbook “Muffins”


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Lemon Maple Bars: Gluten Free, Dairy Free, Sugar Free, & Low FODMAP Friendly

Lemon Maple BarsSweet. Tart. Refreshingly light.

The perfect dessert for spring parties and summer barbecues.

A special treat for anyone sensitive to gluten, wheat, dairy, sugar, fructose, & fructans.

INGREDIENTS

for the crust:

1 c shortening (I use organic Spectrum brand)

1/2 c maple syrup

2 c gluten free flour (I use 1 c white rice flour, 1 c millet flour)

1 tsp xanthum gum

1/2 tsp saltLemon Maple Bars

for the top filling:

4 eggs

1 & 1/2 c maple syrup

1/3 c + 2 T gluten free flour (I used half millet/half white rice)

1/3 c lemon juice (about 2 ripe lemons)

1 tsp lemon zest

optional: dextrose powder (fructose free sugar)

DIRECTIONS

preheat oven to 350 degrees F

1. In medium bowl, mix flour, xanthum gum, and salt. Blend flour mixture with shortening. Add maple syrup and mix.

2. In 9 x 13 pan, press dough to bottom of pan. Bake crust for 20 min @ 350 degrees F or until lightly golden brown. Remove and let cool while you begin making lemon filling.

3. In small bowl, whisk eggs. Add maple syrup, lemon juice*, and zest. Mix in flour. Pour mixture over baked crust. Bake 20-25 minutes or before the top edges harden. Top filling will firm as it cools.

4. Optional: to keep the traditional dusted look, sprinkle 2+ tablespoons of dextrose (fructose free sugar) on top.

5. Chill, share, & enjoy!!!

* Microwave lemons before squeezing to get more juice out. Bottled lemon juice also works, but then you won’t have any zest to add that extra citrus punch to your bars.

photo 3

Recipe adapted from Patty Schenck’s “Best Lemon Bars” @ allrecipes.com

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