IMG_8751Every 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.

About The Author

reneeloresRenee Cherkezian, RN
Director of Food and Health Sciences

Food and medicine have always been Renee’s two great passions. As a teenager, in her Armenian-American household in northern New Jersey, she was side-by-side with her mother in their kitchen, figuring out the perfect blend of herbs for the tabbouleh or the perfect rub for the kebabs. But she decided that medicine would be her career and attended Georgetown University School of Nursing before eventually becoming an OR nurse manager at Weill Cornell Medical Center.

Naturally, amongst her friends and family, she was always serving as a defacto health expert and navigator. This is how Renee’s clinical and culinary passions came first truly came into alignment: A close friend was battling cancer. His oncologist recommended following the complex neutropenic diet, so Renee took over his kitchen. She invented recipes, she cooked entire weekends, and she made sure that he had everything he needed to get back to good health.

She continued to hone her culinary skills, working nights at David Burke Townhouse after shifts in the OR; she moved to Paris to study at the Ritz Escoffier. This, combined with her clinical experience, would become the foundation of Epicured--a company dedicated to creating delicious, healing food that helps people keep chronic disease in check and feel great.

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