Every season boasts its own set of fresh produce, and the local farmer’s market is the best place to find it! For many without digestive conditions this might seem like a fun culinary adventure. But let’s admit it, when dealing with digestive issues, navigating yet another season of produce seems like a massive chore. So how can shopping at a farmer’s market go from being a headache to a joy? And more importantly, how does all of this translate into curating a low FODMAP dish? Let’s simplify this and start with a shopping list of what you can purchase more liberally, what to limit, and what is most important to avoid.
Also included in this post are two quick, easy, and delicious recipes that check the box for that perfect low FODMAP fall soup and salad combination. Below are recipes for a classic Potato Leek Soup, and an Arugula- Fennel Salad. Let’s start with that grocery list!
Low FODMAP Fall Farmer’s Market Grocery List
ENJOY
Arugula
Carrots
Grapes
Scallions(green part only)
Herbs(rosemary/ thyme/ parsley/ sage)
Radish
Potatoes(white)
Swiss Chard
Endive leaves
LIMIT
Zucchini (65g or ⅓ cup)
Sweet Potatoes (75g or ½ cup)
Japanese Pumpkin (75g or ⅔ cup)
Butternut squash (45g or ⅓ cup)
Spinach (75g or 1.5 cups)
Persimmons (60g or ¾ of fruit)
Sweet Peppers
green (52g or ½ cup ) & red (75g or ¾ cup)
Okra (75g or 7.5 pods)
Oyster Mushrooms (75g or 1 cup)
Kohlrabi (75g or ½ cup)
Eggplant (75g or 1 cup)
Edamame (90g or ½ cup *soybeans only)
Celery Root (75g or ~¼ celery root)
Broccoli (75g or ¾ cup)
Brussels Sprouts (38g or ~2 sprouts)
Fennel (48g / ½ cup)
Green Beans (75g / 15 beans)
Leeks (green part only – 54g / ⅔ cup)
Cabbage (common & red) (75g / ¾ cup)
Pomegranate (45g / ~ ¼ cup)
AVOID
Apples
Pears
Figs
Blackberries
Artichokes
Cauliflower
Beets (can use canned, up to 60g)
Garlic (ok if using to make garlic oil)
Onions (ok if using to make onion oil)
Shallots
Quantities derived from the Monash University low FODMAP guide.
Low FODMAP Farmer’s Market Recipes
POTATO LEEK SOUP
Prep time: 10 min
Cooking time: 30-40 min
Servings: 8
INGREDIENTS
2 tablespoons garlic oil
1 tablespoon butter
4 cups leeks, green parts only, roughly chopped
3 pounds (~ 6 potatoes) Yukon Gold or Russet potatoes, peeled and roughly chopped into 1/2-inch pieces
8 cups low FODMAP vegetable broth
2 bay leaves
3 sprigs fresh thyme
1 teaspoon salt
1/4 teaspoon ground black pepper
1 cup lactose-free whole milk
Chives, finely chopped, for serving
DIRECTIONS:
1. In a large pot, melt the butter, then add garlic oil and chopped leeks. Place on medium-low heat and cook for approximately 10 minutes or until leeks are soft.
2. Incorporate bay leaves and thyme, and cook for 1 minute.
3. Add potatoes, vegetable stock, salt and pepper. Bring to a boil, cover and simmer for 20-30 minutes, or until potatoes are soft and thoroughly cooked.
4. Remove bay leaves and thyme sprigs.
5. Remove from heat and use a blender to purée the soup.
6. Add milk and blend thoroughly.
7. Season with salt and pepper, to taste. Garnish with chives and enjoy!
Serve with a side of Arugula & Fennel Salad (see below).
ARUGULA – FENNEL SALAD WITH LEMON VINAIGRETTE
Prep Time: 10 min
Servings: 8
INGREDIENTS
10oz arugula
2 cups fennel, shaved
1 cup cherry tomatoes, halved
4 tsp fresh lemon juice
1 tsp Dijon mustard
⅓ cup extra virgin olive oil
¼ tsp salt
Freshly ground pepper, to taste
Parmesan, shaved (garnish)
DIRECTIONS:
1. In a small bowl, whisk together lemon juice and Dijon mustard; then gradually add olive oil. Continue whisking as the vinaigrette becomes emulsified. Note: any vinaigrette not used can be covered and stored in the fridge for 2 weeks. In a large salad bowl, combine the arugula, fennel and cherry tomatoes. Season with salt and pepper, then dress with the vinaigrette and toss well.
2. Garnish with a few slices of parmesan, and serve immediately.
