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19/06/2025

For the past six months, I’ve been using Smoke-n-Sanity’s Onion Base that spot-on replicates the taste of Lipton Onion Soup Mix – a seasoning blend many in the U.S. grew up with that evokes memories of comfort food flavors. It not only adds an easy on the stomach onion-y flavor, but also satisfies childhood cravings of onion dip with chips, onion soup, onion pot roast, and a favorite in my house – Steakhouse Loaded Taco Potatoes with 5-Minute Avocado Mousse. 🌮🥔🥑

Coating taco beef with the base hits all of the right umami notes, and the quick and easy Avocado Mousse adds a creamy touch with yet another layer of onion.

In collaboration with our Monash FODMAP Certified Smoke-N-Sanity family, I've got all the deets on making loaded baked potatoes steakhouse style with a taqueria spin. Sure, you can use microwaved bakers, but if you have the time, I urge you to try this steakhouse method with a unique technique for fluffy centers.

SnS Onion Base is more than a seasoning. It’s a nostalgic ingredient without the tummy drama! 🫶🏻

Hit the FODify It home link in the bio to Recipes, or head over to fodifyit.com for the recipe and discount code.

01/09/2024

New! Silky Low FODMAP Red Mole Sauce -- now featured on the Recipes Page.

Mole (“moh-lay”) is a savory Mexican sauce with many variations, sometimes calling for over two-dozen ingredients. A great mole sauce is a delicious balance of ingredients that meld to create layers of flavor. This quick, mild, less intimidating version has shortcuts for easy preparation that achieves the same complexity of flavor, and takes only 15 to 20 minutes to prepare. Best of all, it is Monash University low FODMAP certified!

Head over to www.MonashFODMAP.com to Recipes

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Hit the FODify It Home link in the bio and Tap Recipes

To find more Monash certified recipes, check out Calm Tummy Happy Heart cookbook at https://fodifyit.com/ -- the first Monash FODMAP Certified cookbook from the United States. Big flavor Mexican / Southwest / Tex-Mex inspired dishes.

20/08/2024

Chile Chat: Habaneros are low FODMAP 🧡🧡🧡

Habanero chile peppers are not the hottest pepper in the world, but they are known for intense heat making them ideal for homemade hot sauces. On the Scoville scale they rate 100,000 to 350,000. For reference, a jalapeno pepper rates 4,000 to 8,500.

Monash has tested Red Habaneros to be low FODMAP at 1 medium-sized (11 g) which is about the size of a ping pong ball. For me, this is more than enough for an entire batch of fiery strawberry papaya jam, steak sauce or salsa.

Lesser-known Habanero qualities are that they are wonderfully fruity and floral. My favorite preparation for people who are not used to chile heat but are interested in their unique flavor is Habanero Infused Rice:

Take 1 whole Habanero (wear gloves) and cut two slits into the side. Prepare your rice as usual. When ready to simmer, nestle the chile into the center, then cover with a lid to steam and finish cooking. When you’re ready to fluff the rice, remove the pepper and discard. Now you have the essence of Habanero with some heat, but not nearly the solar flare sensation.

Orange Habaneros are the variety most available to me. They have not been Monash tested. For me, their low serving amount is the same as red because I am not a chilehead who can eat an entire Habanero. My jams and sauces are infused with their essence, or I use small amounts of minced that goes a long way.

Their fruity flavor is absolutely divine.

If you’re interested in more Chile Chat, the capsaicin they contain that gives them heat, and how some people are able to tolerate them more than others, hit the link in the bio for:

FODity It Home

Then Tap Articles -- Hot Tips! IBS and Spicy Foods

Hottest regards,

Amy 🌶

30/06/2024

🧡 summer thunderboomers don't scare me. haha! not when i've got my magic rainbow unicorn! 🧡

06/06/2024

Freebies! When you sign up for our newsletter, you'll receive 3 free sample recipes from our certified IBS diet cookbook. Plus, low FODMAP, gluten-free, dairy-free, lactose-free, IBS friendly recipes, Taco Talks, Chile Pepper Chats, brand suggestions, swaps and IBS news.
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Cook with confidence - Calm Tummy Happy Heart cookbook is Southwest / Tex-Mex / Mexican inspired, with all ingredients measured and assessed, then Certified low FODMAP by the Monash team. Appropriate for the Elimination Phase of the plan.
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Hit the link in the bio:
Sign Up For Our Newsletter And Get Freebies
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04/05/2024

🌮 Dining out during the Elimination Phase can be tricky as you investigate menus and ingredients, and Mexican restaurant dishes generally contain meats that are marinated in high FODMAP onion-garlic rubs and sauces, served with raw and sautéed onions, wheat tortillas, refried beans and topped with onion-based salsas.
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Last week, I went to one of my go-to authentic mom-n-pop Mexican restaurants with one dish in mind -- Carnitas Tacos.
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Carnitas (little meats) are traditionally seasoned, slow-cooked shredded pork that is used in loads of dishes. The beauty of this kitchen is that they oven roast the pork with salt and pepper. The seasonings and sauces are mixed in later depending on the dish.
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I ordered them plain with:
🌽 Corn tortillas
🥬 Lettuce
🌱 Cilantro
🥑 Sliced avocado
🍈 lime wedges
🌮
And they were delicious as ever!
🌮
As far as the refried beans, I'm following the Personal Maintenance Phase and can have a couple scoops. The Mexican rice had low amounts of garlic and onion powder and my tolerance can handle a half cup. Plain white rice is also an option.
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I suggest calling ahead to ask how the carnitas (and other meats / seafoods) are seasoned, and checking the menu online to know your options, according to your personal tolerances.
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Buen provecho! 😋

19/10/2023

💚 About Poblano Peppers 💚

We love getting questions about chiles -- how to identify them, how they taste, and are they low FODMAP?

Fresh Mild Poblano Peppers are low FODMAP in an average serving size of 1 whole medium, and up to 3 medium for a moderate Reintroduction Phase portion. That's a lot of poblano!

The chile meat of 1 medium will yield approx. 1/4 cup (45 g) of chopped chile meat, after it has been roasted, with skins, stem and seeds removed.

They are a deep green heart-shaped chile with a mild, herbaceous flavor. A buttery pepper, they don't have the bite of green bell peppers and are much smoother. The chile meat is sturdy making them perfect for stuffing (rellenos).

The skins are inedible and you can find step-by-step roasting / steaming instructions to remove the skins, seeds and stems to get that beautiful chile meat at www.fodifyit.com. Some people leave the skins on for blending into a sauce or chopping and sauteeing into calabacitas. We find that our region produces thick, slightly tough skins. That's why we always roast and prep them before cooking.

Another tip -- even if the grocery label displays "Mild" you can count on getting a hot one in the batch once in a while. About 1 in 20 are hotties, similar to shish*to peppers. You'll know by the feisty peppery aroma, in which case cut a tiny piece from the pepper and taste before using.

How To Roast and Prep Chiles (relleno instructions included):
https://fodifyit.com/how-to-roast-and-prep-green-chiles/

Low FODMAP Poblano Tenders - Air Fryer Method
https://fodifyit.com/poblano-pepper-tenders-air-fryer-method/

Monash Note: although chiles (chillies) are generally low in FODMAPs, some people with IBS may be sensitive to the capsaicin they contain. Capsaicin is a natural compound that gives them their spicy flavor. You may need to limit how much chile you eat if your IBS symptoms are triggered by spicy food.

More Chile Chat questions? Leave them in the comments!

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