Adjusting my recipes for the low FODMAPs diet has been quite a challenge! I would say it has been more difficult than GAPS ever was, but also more rewarding in healthfulness. It’s more like learning the tax code han avoiding certain groups of things, and the rhyme and reason for what to eliminate hasn’t really clicked into my brain!
So, with that in mind, double-check the ingredients for my, or any, recipes for your own tolerance issues!
ALSO, This recipe can be stripped down to the basics for GAPS Intro by omitting spices you haven’t tested yet as well as the coconut milk or cream.
Most helpful tools: Large Stock Pot, Immersion blender
- 1 tablespoon oil of your choice (I love using beef tallow skimmed from the top of my bone broth, but EVOO is great too!) In fact, you can infuse olive oil with garlic to get even more base flavor, just remove the garlic before cooking with the oil!
- bunch of green onions or scallions- green parts only, no white parts! Diced
- red peppers, diced
- handful of carrots, chopped
- 2 teaspoons curry powder- not for GAPS intro
- 1/2+ teaspoon salt to taste
- Pinch+ cayenne- not for GAPS intro
- 2 pounds+ zucchini/squash or other delicious and approved veggie, trimmed and chopped
- broth- enough to cover veggies completely, but not overly
- 1 can coconut cream or milk- not for intro, sometimes I add 2 cans if I have a lot of veggies
- optional to enhance veggies and based on where you are in the diet- black pepper, oregano, turmeric(great with curries), garam masala (also great for rounding out curries)
In a large stock pot, heat the oil over medium heat. Add the green onions, carrots, and red diced red peppers. Cook, stirring, until soft, about 3 minutes. Add the curry powder, salt, and cayenne. Stir, and cook until fragrant, about 30 seconds. Add the zucchini, reduce to medium heat, and cook, stirring occasionally, until soft, 5 to 6 minutes. Add the broth and bring to a boil. Reduce the heat and simmer until the veggies are very tender, about 30 minutes to one hour.
Remove from the heat. Puree the soup. Return to medium heat and stir in the coconut milk if making a curry. Simmer for 3 minutes. Adjust the seasoning, to taste.
This basic recipe freezes very well with the coconut or not. Add your slightly precooked grass fed meats, and you have the closest thing to a meal on the go that you get on GAPS, low FODMAPS, etc etc etc etc!