cranberry sauce

Cranberry Cravings


Thanksgiving is over and now we are kicking into high gear for Christmas. Before we start planning for that, I thought we could reflect a bit about our Thanksgiving meal. It was a WIN for TQ as he made it through the whole day without feeling ill. YAY! Fructose malabsorption is such a challenge during the Holidays! My gorgeous sister and I had everything pre-planned to be TQ safe. (and I’m happy to share our menu) A few days prior to the event, I ran the menu by TQ and he asked – “What about cranberry sauce, Mom?” really? Kids like cranberry sauce?  Well, I thought I had it all planned out…. “Do you really want cranberry sauce?”  TQ’s reply – “Of course! It makes the turkey taste even better!”  Okay – I had a day to figure this out.

Turns out, a handful of fresh cranberries delivers less than 1 gram of fructose. I knew already that we had a low fructose meal planned. I could counteract the excess fructose in the berries with glucose (or powdered dextrose).  (VERY simply put: in fructose malabsorption patients, a glucose molecule helps a fructose molecule to be absorbed in the digestive system) It’s important to keep a balance between glucose and fructose. So, I came up with this very simple and quick recipe – it was perfect! Actually, all of my guests ate the cranberries. Win, win.

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Start with zesting an orange – that is to say, remove the orange peel from the orange – leaving the white pith, which is bitter tasting. I used a hand help rasp, but you can also use a vegetable peeler and chop the zest finely.

In a medium sauce pan, over medium heat, add a 15oz bag of fresh cranberries, 1 1/4 cup of powdered dextrose,  1 tsp. cinnamon,  zest of one orange and the juice of half of the orange.

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Bring to simmer and the berries will begin to pop, cook for 20 minutes or so. Add 1 tsp vanilla extract once the berries start to pop. If the sauce seems too thick, add 1/4 cup or so of water to thin it.  Allow to cool and chill. This is a great make ahead recipe! I think the flavors are even better a day or two later. Absolutely yummy with turkey! It is such a pretty color too!IMG_8615

 

Cranberry sauce (FM safe)
Serves 10
Homemade tangy cranberry sauce safe for fructose malabsorption. Bursting with fresh cranberries, orange zest and a touch of vanilla makes this is a perfect make ahead dish for your turkey dinner.
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Cook Time
20 min
Total Time
30 min
Cook Time
20 min
Total Time
30 min
24 calories
6 g
0 g
0 g
0 g
0 g
54 g
1 g
3 g
0 g
0 g
Nutrition Facts
Serving Size
54g
Servings
10
Amount Per Serving
Calories 24
Calories from Fat 1
% Daily Value *
Total Fat 0g
0%
Saturated Fat 0g
0%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 0mg
0%
Sodium 1mg
0%
Total Carbohydrates 6g
2%
Dietary Fiber 2g
8%
Sugars 3g
Protein 0g
Vitamin A
1%
Vitamin C
19%
Calcium
1%
Iron
1%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 12 oz bag fresh cranberries
  2. 1 1/4 cup powdered dextrose
  3. 1 orange - zested and juice of half
  4. 1 tsp cinnamon
  5. 1-2 tsp pure vanilla extract (to taste)
  6. 1/4 cup water
Instructions
  1. In a medium sauce pan over medium/low heat place fresh cranberries, powdered dextrose, cinnamon, zest of one orange and the juice of half of the orange.
  2. Bring to simmer, the berries will begin to pop.
  3. Add vanilla extract once berries start to pop.
  4. Cook for 20 minutes or so. If the mixture is a little too thick, add 1/4 cup or less/more of water to thin if necessary- depending on your preference.
  5. Allow to cool and chill.
Notes
  1. This is a great make ahead recipe! I think the flavors are even better a day or two later.
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calories
24
fat
0g
protein
0g
carbs
6g
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Gluten free sloppy joe safe for fructose malabsorption

Fructose free Sloppy-joes perfect for gluten free diets

Gluten free sloppy joe safe for fructose malabsorption

Gluten free sloppy joe safe for fructose malabsorption

It takes a lot of planning to come up with a weekly meal plan to work for a fructose free diet as well as a gluten free diet. Sometimes it’s exhausting with the daily schedules of the family! Even well thought out plans go out out the window from time to time. I have a few recipes that are go-tos like my gluten free sloppy joes, safe for fructose malabsorption. These are dinners the kids will eat it,  fairly quick to make and I usually have the ingredients on hand. No pre-planning required. 🙂

This is a versatile recipe that I use quite often! TQ is a big fan! It can be customized a bit to your family’s taste.

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Here’s a quick pic of the staples.

Heat 1 Tb or so of garlic oil in large skillet until fragrant ( 1-2 minutes) on medium high heat.
Add your ground meat. I used ground beef, but we’ve also used ground turkey.
Brown the meat, breaking up large pieces with a wooden spoon until all browned.
Drain or scoop off any excess fat. I use a really lean beef.
Sprinkle paprika, ground pepper and Tajin over meat and give it quick stir. Tajin is a new find for me (thanks to my sister!) It’s a blend of chili’s and lime, quite tasty. (and not spicy at all)

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Add tomato sauce, dextrose and dijon. In this batch, I also added a 1/4 cup of finely minced red pepper to boost the veggie content a bit.

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Simmer for 10 minutes or so until all spices meld and meat is tender. If the mixture seems too thick, add a bit of water to thin the sauce.
Spoon meat onto bun and sprinkle with a touch of chopped parsley for freshness and a pop of color.

Gluten free sloppy joe safe for fructose malabsorption

Gluten free sloppy joe safe for fructose malabsorption

 

Enjoy on a bun, or on a potato. We’ll eat it the first night served on buns. For leftovers: I bake up a few potatoes and scoop out the centers, fill with the sloppy joe meat, top with a bit of grated cheddar (good lactose free tip: use Cabot sharp cheddar) – pop them into the oven to melt the cheese (5-10 min at 350) Very yummy!

This gluten free sloppy joe recipe can be completed 30 minutes or less! Winner.

 

Fructose free sloppy joe
Serves 6
A tasty and tangy gluten free sloppy joe suitable for fructose malabsorption.
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Prep Time
10 min
Cook Time
20 min
Total Time
30 min
Prep Time
10 min
Cook Time
20 min
Total Time
30 min
121 calories
6 g
42 g
4 g
16 g
2 g
136 g
467 g
3 g
0 g
2 g
Nutrition Facts
Serving Size
136g
Servings
6
Amount Per Serving
Calories 121
Calories from Fat 35
% Daily Value *
Total Fat 4g
6%
Saturated Fat 2g
8%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 2g
Cholesterol 42mg
14%
Sodium 467mg
19%
Total Carbohydrates 6g
2%
Dietary Fiber 1g
6%
Sugars 3g
Protein 16g
Vitamin A
12%
Vitamin C
14%
Calcium
2%
Iron
14%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 lb ground sirloin or your choice of meat
  2. 1 Tb garlic oil
  3. 2Tb powdered dextrose
  4. 15 oz tomato sauce
  5. 1 tsp paprika (or smoked paprika!)
  6. 1/2 tsp- to taste ground pepper
  7. 1 tsp salt or to taste
  8. 1 Tb dijon mustard
  9. 1-2 tsp Tajin seasoning (optional) it has notes of lime and chilis
  10. 1 Tb fresh parsley finely chopped (optional)
  11. 1 green onion, green only
Instructions
  1. Heat garlic oil in large skillet until fragrant ( 1-2 minutes) on medium high heat.
  2. Add ground meat. I used ground beef, but turkey is also delicious.
  3. Brown meat, breaking up large pieces until all browned.
  4. Drain/ scoop off any excess fat.
  5. Sprinkle spices over meat and give quick stir.
  6. Add tomato sauce and dijon.
  7. Simmer for 10 minutes or so until all spices meld and meat is tender. May add water if too thick.
  8. Spoon meat onto a GF bun and sprinkle with a touch of chopped parsley and green onion. Enjoy!
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calories
121
fat
4g
protein
16g
carbs
6g
more
karinakappelonline.com http://karinakappelonline.com/

 

 

 

 

 

 

 

 

 

Spaghetti and meatballs with a healthy twist

Healthy twist gluten free spaghetti and meatballs

Spaghetti and meatballs with a healthy twist

Spaghetti and meatballs with a healthy twist

It’s fall! Time for warm, comfort meals that satisfy. We belong to a vegetable coop, and every week we get a box of fresh organic produce. It’s a surprise every week because we never know what’s coming – which is actually kind of fun. So this week we got a spaghetti squash.  I like spaghetti squash, but what are the chickadees going to do with that? I’ve heard of people using spaghetti squash in lieu of noodles for low carb/ diet options. Although, I wasn’t sure that wouldn’t fly for the kids so I decided to add a little squash to the noodles. It was worth a try. Another added bonus is that spaghetti squash is low FODMAP and it offers vitamins A and C, fiber and antioxidants which can be low in TQ’s diet.

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I started with the squash by slicing it into rings. If you notice the fibers of the squash run parallel to the skin. So by slicing it into rings, you will end up with longer strands of squash – more like the spaghetti noodles. You can slice lengthwise, no problem but your strands will be significantly shorter. Remove the seeds.

 

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Lay the slices down on a baking sheet covered in foil. I drizzled a little (2 Tb) garlic flavored olive oil over the top and sprinkling of sea salt. Pop them in the oven at 400 degrees for about 30 minutes, or until softened. I cooked it until it was tender but not too soft. Once finished in the oven, I let them rest for a bit and cool while I went on to the rest of the dinner.

 

 

 

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Once they are cool enough to handle (or wear an oven mitt) use a fork to “shred” the strands from the skin. Discard the skin. You’ll have nice long “spaghetti” strands. You can eat the squash this way – it’s really delicious with a little sprinkling of herbs and a squeeze of lemon, maybe parmesan cheese too. This step can be done in advanced!

 

 

The meatballs

The meatballs can also be made in advanced and reheated when you need to use them. They freeze well, so sometimes I make a double batch and freeze half.

Place 1 lb ground meat, 1/4 cup gluten free panko crumbs, 1 egg, 1 tsp salt and 1 tsp oregano in a bowl and mix gently until just combined. Shape meatballs into about 1 inch diameter balls. (A mini ice cream scoop is helpful). Heat a large skillet with 3-4 Tb olive oil – OR garlic flavored olive oil (since garlic in the meatballs is not allowed on low FODMAP)

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Gently place formed meatballs into pan with heated oil. Brown each side for 3-4 minutes. Remove meatballs and drain any fat from pan. I use a really lean meat so there is rarely any fat from the pan.

Heat the marinara sauce in same pan. We use Rao’s Homemade sensitive formula marinara or my home made tomato marinara. Notably, these two sauces contain no onions or garlic, FODMAP safe. Add the meatballs back into the sauce and coat. The sauce picks up some of the browned bits which is yummy. I sometimes add a super fine chiffonade of spinach just to amp up the vitamins. (and both kiddos are ok with that) the spinach wilts down and they can’t taste it so much over the sauce.

While the meatballs are cooking start your water boiling for the noodles. Cook your noodles according to package directions. I’ve tried all sorts of gluten free noodles. TQ is a good sport and will eat most of them, but his favorite are the Barilla gluten free spaghetti noodles. These taste really good, just like regular pasta and has a nice bite and texture – MK even approves! (So you know it’s good!) Bad news, they aren’t the most nutritious option -but they make both kids happy! I think it works as part of a well rounded meal like this.

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Drain pasta into large serving bowl, add 1 cup (more less according to preferences)of the spaghetti squash. Use large fork to incorporate evenly. See! It blends in nicely.

Serve spaghetti, spoon sauce and meatballs over noodles and top with a little finely chopped parsley, basil, parmesan cheese or even red pepper (depending on dietary restrictions). TQ loved this dish, even with the squash mixed in with the noodles. MK was a little reluctant, she ate it, but prefers her noodles plain. (that’s a win, win in our household!)

Spaghetti and meatballs with a healthy twist

Spaghetti and meatballs with a healthy twist

 

 

Hope you enjoy! And Happy October!

GF spaghetti & meatballs with a twist
Serves 8
A healthy twist on gluten free spaghetti and meatballs with the addition of spaghetti squash strands.
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Prep Time
1 hr
Cook Time
1 hr
Total Time
2 hr
Prep Time
1 hr
Cook Time
1 hr
Total Time
2 hr
550 calories
47 g
148 g
15 g
53 g
4 g
255 g
518 g
3 g
0 g
9 g
Nutrition Facts
Serving Size
255g
Servings
8
Amount Per Serving
Calories 550
Calories from Fat 134
% Daily Value *
Total Fat 15g
23%
Saturated Fat 4g
21%
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 6g
Cholesterol 148mg
49%
Sodium 518mg
22%
Total Carbohydrates 47g
16%
Dietary Fiber 3g
10%
Sugars 3g
Protein 53g
Vitamin A
4%
Vitamin C
1%
Calcium
6%
Iron
23%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 cup spaghetti squash threads
  2. 1 tsp garlic oil
  3. 1 lb. spaghetti noodles of your choice
  4. 1 jar Marinara (or sauce of your choice)
Simple Meatballs
  1. 1 lb. Ground sirloin, turkey, chicken, etc
  2. 1/4 cup gluten free panko crumbs
  3. 1 egg
  4. 1 tsp salt
  5. 1 tsp dried oregano (give or take - I add a smidge more as we like it)
  6. 2 TB olive oil for browning
Instructions
  1. Slice the spaghetti squash in 3-4 slices horizontally using a sharp serrated knife.
  2. Lay the slices down on a baking sheet covered in foil (easy clean up). Drizzle a little (2 Tb) garlic flavored olive oil over the top and sprinkle with a bit of sea salt.
  3. Roast squash 30 minutes at 400 degrees, or until just tender but a little el dente.
  4. Prepare spaghetti according to package directions.
  5. For meatballs: Place ground meat, gf panko crumbs, egg, salt and oregano in a bowl and mix gently until just combined.
  6. Shape meatballs into about 1 inch diameter balls. (A mini ice cream scoop is helpful)
  7. Heat a large skillet with 2 Tb olive oil or so.
  8. Gently, place formed meatballs into pan with heated oil. Brown each side for 3-4 minutes.
  9. Remove meatballs and drain any fat from pan.
  10. Heat sauce in same pan. Add the meatballs back into the sauce and coat.
  11. To assemble: Drain pasta into large serving bowl, add 1 cup (more /less according to preferences) spaghetti squash. Use large fork to toss thoroughly.
  12. Serve spaghetti, spoon sauce and meatballs over noodles and top with a little finely chopped parsley, parmesan cheese or even red pepper (depending on dietary restrictions)
Notes
  1. *Rao's Homemade sensitive formula marinara is FODMAP safe, no onion or garlic.
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calories
550
fat
15g
protein
53g
carbs
47g
more
karinakappelonline.com http://karinakappelonline.com/