Low FODMAP Creamed Spinach
Our Low FODMAP Creamed Spinach will satisfy those of you craving this classic dish. Every time we take a classic and re-create it as low FODMAP we get a certain kind of thrill! This side dish is easy and will take you back to childhood – or your favorite steak house!
Our Low FODMAP Creamed Spinach will satisfy those of you craving this classic dish. Every time we take a classic and re-create it as low FODMAP we get a certain kind of thrill! This side dish is easy and will take you back to childhood – or your favorite steak house!
Ingredients:
- 3- pounds (1.4 kg) well washed and NOT dried spinach – leave water clinging; we suggest young “English” style leaves
- 2 tablespoons unsalted butter
- 2 tablespoons Low FODMAP Garlic-Infused Oil, made with olive oil, or purchased equivalent
- ¾ cup (180 ml) heavy cream, lactose-free if possible
- ½ teaspoon freshly grated nutmeg
- ¼ cup (25 g) grated Parmesan
- ½ teaspoon low FODMAP garlic powder, such as FreeFod or Fodmazing
- Kosher salt
- Freshly ground black pepper
Preparation:
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Choose a large skillet or sauté pan that will hold all of the spinach, which is voluminous. Heat the butter and oil in the skillet over medium heat until butter melts, then add the spinach. Cook, tossing frequently (I find tongs helpful), until the spinach is cooked and wilted down. Scrape all the spinach and any juices into a colander and press as much liquid out of the spinach as possible. Use the back of a sturdy wooden spoon and truly press as hard as you can. The drier you get the spinach at this point, the better. At this point you can chop the spinach, if you like. I often don’t bother.
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Heat the same skillet again over medium heat and add the cream and nutmeg; whisk the spice in. Bring to a simmer and cook until it reduces a bit, about 5 minutes. Add the spinach, parmesan, and low FODMAP garlic powder, season with salt and pepper, toss well and cook until the spinach heated through, about 5 more minutes. Serve immediately.
Notes:
FODMAP Information
Our recipes are based on Monash University and FODMAP Friendly science.
• Butter: Both Monash University and FODMAP Friendly have lab tested butter. Monash states that a low FODMAP Green Light portion is 1 tablespoon or 19 g and also states that “butter is high in fat and does not contain carbohydrates (FODMAPs)”. FODMAP Friendly gives it a “Pass” at 1 tablespoon or 19 g. Both recommended serving sizes are presented as part of healthy eating guidelines, not as maximum FODMAP serving size. Fat can affect guy motility and trigger IBS symptoms in some people. Eat to your tolerance.
• Cheese: Many cheeses have low FODMAP serving sizes. The low FODMAP diet is not a dairy-free diet. Hard cheeses such as Parmigiano Reggiano or Pecorino Romano have been lab tested by Monash University and are low FODMAP in 40 g amounts.
• Dairy: The low FODMAP diet is not a dairy-free diet. It is, however, low in lactose. Many dairy ingredients are low in lactose, such as heavy cream and many cheeses.
• Garlic-Infused Oil: Make your own Garlic-Infused Oil or buy a commercial equivalent for the easiest way to add garlic flavor to your food. Fructans in garlic are not oil-soluble, so garlic-infused oil is low FODMAP.
• Low FODMAP Garlic Powder: There are a couple of low FODMAP garlic powders on the market, made from maltodextrin and garlic flavor, that you can use like traditional garlic powder. FreeFod Garlic Replacer is certified low FODMAP by FODMAP Friendly. From what we can tell, Fodmazing Garlic Replacer Substitute contains the same ingredients, and we use both.
• Spinach: Monash University and FODMAP Friendly have both lab tested spinach. Monash makes a distinction between “baby” spinach and what they call “English”, which appears to be a mature spinach. According to Monash, “baby” spinach has a low FODMAP serving size of 1 ½ cups or 75 g. The “English” type has a serving size of 2 cups or 75 g. FODMAP Friendly shows one kind of spinach (it is hard to distinguish what it is) and their lab tests show low FODMAP serving sizes of 2 cups or 75 g.
Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. Foods will be retested from time to time; in the case of raw ingredients, such as fruits and vegetables, results may vary. All lab tested results are valid and represent a snapshot in time. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.