Category Archives: Meatless Monday

Blueberry Overnight Oats (Vegan, Low FODMAP)

One of the big misconceptions about  low FODMAP life is that grains are completely off limits. Actually, it’s a general SIBO diet paranoia.

While there are some approaches that take most carbs off the table, the majority of people with IBS will be able to improve their symptoms big time with just a few small tweaks. When I was deep in the weeds of my SIBO healing (now two years ago!!) I basically lived on this simple blueberry overnight oats recipe.

overnight oats in a bowlovernight oats in a bowl

It’s a tweaked version of this OG banana-maple overnight oats, which also happens to be low FODMAP. But I love adding the extra fruit compote on top. You can use any berries you like. So long as you’re below 30 raspberries in one servings, it’s A-okay. And for the record, that is a lot of raspberries! More than is in this entire recipe.

Usually the food I make for myself is so simple you don’t even need a recipe. And yet it’s this type of dish from my archives that are always the most popular. So in the spirit of filling in the gaps of my staples, I bring you this delicious mixed berry overnight oats recipe that you can make as part of your batch cooking and leave in the fridge to enjoy all week.

It’s fairly low on sugar compared to a lot of sweet breakfasts, so be mindful of that if you’re used to whatever cinnamon-apple concoction comes out of the pre-made packets.

If you’re looking for more low FODMAP breakfast recipes, you can check out this round-up with some of my favorite recipes from around the interwebs.

With health and hedonism,

Phoebe


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Blueberry Overnight Oats (Vegan, Low FODMAP)

This easy blueberry overnight oats recipes is a perfect low FODMAP breakfast as it's vegan,

Vegetarian Mushroom Hot And Sour Soup

I gained a lot of culinary influence from my college friend Salima, but no dish more so than hot and sour soup.

Her influence did not necessarily come by way of the kitchen, as I’m pretty sure the only thing she attempted to cook while we were living under the same roof was pancakes. They were never attempted during daylight hours and always resulted in batter on the walls and the faint smell of something burning that stuck with us for the week that followed. But she did have excellent (if eccentric) taste in the food she wasn’t making.

Under Salima’s tutelage, I tried escargot for the first time, which she gingerly doused in butter and arranged on toast for my sampling. I also learned to start ordering my steak rare versus medium (what was I thinking?!?). But the most ubiquitous dish in Salima’s diet was hot and sour soup.cremini and shitake mushrooms on a boardvegetarian hot and sour soup in a pot

I’ve seen Salima eat hot and sour soup as early as 8am. I’ve seen her eat it in at least 5 different countries, including Italy, where I had no idea you could even find hot and sour soup. It was her cure all comfort food. And most of the times that required curing and comforting, were the times of extreme hangover. If Salima was in a bad state, we all knew to run down the block to Shanghai, the local Chinese restaurant, and come back with a quart container of hot and sour soup to-go.

I’ve never had a problem with eating savory foods for breakfast. Before I was gluten-free, weekend dim sum was a hangover tradition. But I had always been more of a miso soup kind of gal before Salima came into my life.

vegetarian hot and sour soup in a bowl

Maybe it was some wacked out college kid’s placebo effect, but soon all of …

Cabbage Fried Rice (Gluten-Free, Low FODMAP Optional)

As I mentioned recently on Instagram, one of Charlie’s intentions for this year is to give up meat. Which means, I’ve been poring over the Feed Me Phoebe archives for inspiration and pulling recipes like this Cabbage Fried Rice out of the attic.

The reason for his decision was a little documentary called Game Changers. There’s a particular scene in the middle of the film that involves data on the capacity for more erections on a plant-based diet that may be the most effective piece of vegan propaganda I’ve ever seen.

Needless to say, I’m thrilled about this change, as much for the virility potential as for the impact it will have on furthering our low waste ethos. To that effect, vegetable fried rice is a wonderful two-for-one as it’s a fantastic way to use up leftover grains, especially any rice languishing from past takeout orders.

Head of Savoy CabbageVegetable Fried Rice in a WokVegetable Fried Rice in a Wok

The star of this vegetarian fried rice is Napa or Savoy cabbage. These varieties are less dense with curly, textured leaves that are perfect for stir-frying. You’ll find that the cabbage melts down in this recipe but also becomes gorgeously charred if you use a heavy-bottomed pan or wok that can radiate the appropriate about of heat.

My version, as always, is gluten-free and it can also be adapted to be low FODMAP by reducing the cabbage quantity slightly and omitting the alliums. Being vegetarian AND low FODMAP is always a challenge, so this would be a perfect dish to add to your arsenal that has a good ratio of veggies to rice and isn’t too carb-heavy.

Vegetable Fried Rice in a WokVegetable Fried Rice in a BowlVegetable Fried Rice in a Bowl

I originally developed this dish for Food & Wine Magazine as a year-round vegetarian fried rice, since cabbage is always in season, even in the depths of winter. It’s always amazing to read over old …

IKEA-Style Vegan Swedish Meatballs

These gluten-free vegan IKEA meatballs are brought to you in partnership with my friends Little Northern Bakehouse. As always opinions are 100 percent my own. Thank you for supporting the brands that make this site and my Swedish meatball cravings possible!

When I think of IKEA, my most familiar association is not a trembling, near-collapse bureau drawer, nor the panic attack involved in building it. It’s not even the blue bags that were responsible for single handedly moving Charlie and I from our old apartment to our current home. Rather, when I think of Ikea, I think of Swedish meatballs. And then I think of my dad’s old assistant Darren.

Darren loved Ikea meatballs and used to brave the swollen throngs of college-bound cheap bookshelf seekers just to get his fix. This should not surprise me, since Darren also used to brave other horrors of dorm set-up without any promise of a creamy gravy sauce as compensation.

I used to call him “big brother Darren” because his responsibilities as my dad’s minion included moving me in and out of multiple dorm rooms, and chauffeuring me, my duffel bags, and mini fridge the 3-hour drive to and from. Needless to say, even though he never assembled furniture, Darren was an angel. And I only wish I had my cooking prowess back then to make him imitation Swedish IKEA meatballs as a thank you for all the schlepping.

My memories of what these meatballs actually taste like is a little fuzzy, but my hunch is that even if they weren’t packed with gluten, I wouldn’t be crazy about the mystery meat concoction today. For the die-hard fans amongst us though (and big brother Darren, I know you’re out there somewhere), I thought it would be fun to craft a plant-based, gluten-free version …

Vegan Stuffed Portobello Mushrooms with Leek and Fennel Croutons

This vegan stuffed mushroom recipe is brought to you in partnership with my friends Little Northern Bakehouse. As always opinions are 100 percent my own. Thank you for supporting the brands that make this site possible!

Every year on Thanksgiving, I feel a little sorry for my dad.

He is the lone plant-based dude in the family. And when your family’s holiday table includes 50 people, being the one anything can make you feel a little left out.

As the lone gluten-free person who can’t eat the normal stuffing or gravy, I should know.

Over the years, I’ve amended my own situation by being the volunteer who brings her own stuffing to the potluck meal. Every year is something different. You can see past contributions here, here, and here.Seeds & Grains Bread from Little Northern BakehouseStuffing in a cast iron panstuffed mushrooms on a sheet pan

But since my dad’s only homemade delicacies are oatmeal and smoothies, he’s been remiss to contribute anything, let alone a vegetarian main event for himself.

So to save him from side city, I thought this year instead of a new stuffing combination, I’d figure out something to stuff that he can actually eat. Enter: these vegan stuffed portobello mushrooms with leek and fennel croutons.

Now that I can eat alliums again, I must say that leeks are my favorite addition to Thanksgiving stuffing. But even more so, it comes down to the bread. Especially when you’re the lone GF weirdo making a side for fifty, whatever you choose has to taste legit.

stuffed mushrooms on a sheet pan

Enter, again: Little Northern Bakehouse’s seeds & grains loaf. If you’re new around here and didn’t get the memo, I am absolutely obsessed with this gluten-free bread. Not only is it rich in fiber that boosts nutrition (especially important when mashed potatoes and pumpkin pie are on the menu), but it’s made from 100 percent

Cauliflower Couscous with Golden Raisins and Mint

Couscous is one of those easy back pocket starches that is perfect for last minute dinners. It takes five minutes to cook and is always super satisfying when served alongside a chicken tagine. Luckily, it’s equally hands-off and lightning fast to do a grain-free version using cauliflower!

Simply pulse the florets in a food processor to create a crumbly couscous-like texture. You can also find frozen riced cauliflower now in most supermarkets, but I promise it won’t take much time to make your own.healthy couscous in a pancauliflower couscous in a bowl

In this recipe, I use a turmeric hack to get the saffron-hue of couscous or yellow rice pilafs, without having to shell out the cash for those rare threads.

If pine nuts are too rich for your blood too, you can swap slivered almonds or chopped cashews. Really any nut or dried fruit works well here—many varieties are staples of Moroccan cooking.

cauliflower couscous in a bowlcauliflower couscous with a spoon in a bowl

This cauliflower couscous is a fabulous paleo weeknight side for pretty much any protein, especially if served with this green harissa as an additional condiment.

With health and hedonism,

Phoebe


cauliflower couscous in a pan

Cauliflower Couscous with Golden Raisins and Mint

This paleo version of quick couscous uses cauliflower rice as the base, anti-inflammatory turmeric to create that yellow hue and lots of herbs for flavor!

  • 1 head cauliflower (cored, broken into small florets)
  • 1/3 cup water
  • 1 teaspoon sea salt
  • 1/2 teaspoon ground turmeric
  • Zest of 1 lemon
  • 2 tablespoons golden raisins (plumped in warm water for 10 minutes)
  • 2 tablespoons toasted pine nuts
  • 1/4 cup finely chopped mint
  1. Place cauliflower florets into a food processor. Pulse several times until the cauliflower looks like a coarse meal, resembling traditional couscous.
  2. Cover the bottom of a large sauté pan with a thin layer of water. Add the salt, turmeric, and zest. Bring to a simmer over medium

Vegan Wild Mushroom Risotto

Risotto is one of the dishes in my arsenal that I love to teach.

I seem to forget about it as one of my personal favorites until fall rolls around and I’m really hankering for something thick and rich to pack on the requisite sweater weather extra padding.

A few weeks ago, a couple I was doing a private class for requested a vegan mushroom risotto. So I wrote up a recipe and then held their hand as they slowly added the stock, cup by cup, until all the starchy goodness was coaxed from every last grain.

wild mushrooms on marble; cremini mushrooms, chanterelle, oyster mushrooms, maitaki mushroomswild mushrooms in a bowl; cremini mushrooms, chanterelle, oyster mushrooms, maitaki mushrooms

The worst part of teaching is when, after all that love and hard work and delicious smells, you have to leave. After this particular class, I ordered Thai takeout en route to my apartment, and it was one of the sadder meals in recent memory. Ever since that night I’ve been craving mushroom risotto with a fiery passion. Luckily, I had an excuse to have a second go of it for a date night with Charlie.

Risotto is one of those intimidating dishes that’s actually really simple. What makes it scary is that a recipe won’t really help you because so much of the process depends on instinct and feel. That’s why I like to teach it. But the basic concept is taking a high-starch grain (traditionally Arborio rice) and toasting it in oil so that it maintains its shape during the slow cooking process. Then, you allow the grains to gradually absorb stock, one cup at a time, until they’ve released their starches and become tender.

When I’m entertaining, I’ll follow this process until the grains are al dente with just a little bit of bite. Then right before my guests arrive, or while everyone is drinking wine, I’ll finish it …

Moroccan Red Lentil Soup with Chard {Video}

It’s always a fun to see what recipes end up topping the Feed Me Phoebe charts every year. One of the dishes whose popularity continues to surprise me is this Red Lentil and Spinach Masala recipe, which is now one of your all-time fan favorites.

Lentils always seem like the lowly vegan peasant food that most self-respecting meat eaters wouldn’t touch unless providing structural support for some thinly sliced lamb on a restaurant plate. But I was pleasantly shocked a few summers ago when my favorite self-respecting meat eater, Charlie, ordered the vegetarian entrée—a bowl of lentils with a fried egg—when we went out to a nice meal on Martha’s Vineyard.

Ever since then, I’ve added lentils back into our shared meal cycle. Now that I’ve successfully added most FODMAPs back into mine and tallied the votes (er, clicks), I see that my perceived legume bias was totally unfounded across the board. This is a win win for me, as it means this simple red lentil soup, which I once might have considered too pedestrian for your collective taste buds, now has a home here.

Moroccan Red Lentil Soup Recipe HariraMoroccan Red Lentil Soup Recipe HariraAfter a long month away, I came home to the onset of fall craving simple, healthy soups. In a effort to clean out my pantry, I decided to use up my remaining red lentils in a Moroccan harira-like concoction with lots of carrots and red chard mixed in.

This red lentil recipe is just the kind of healthy comfort food this site was founded on, even if I didn’t realize its proper place here until recently.

Moroccan Red Lentil Soup Recipe Harira

As you begin to dial back on the summer hedonism and get back into a healthy fall routine (whatever that means for you), I hope you’ll give this warm bowl of goodness some love. I’m trying to …