Our Low FODMAP Kasha Varnishkes are not quite like the classic as that recipe requires quite a lot of thinly sliced, caramelized onion. We have done our best and used the traditional buckwheat groats, schmaltz (chicken fat) and (low FODMAP gluten-free) bow tie pasta and combined these ingredients with loads of scallion greens, leek greens and some of the white leek bulb.
Low FODMAP Serving Size Info: Makes about 2 pounds (910 g) or about 12 cups; 12 servings; 1 cup (76 g) per serving
Our recipes are based on Monash University and FODMAP Friendly science.
• Eggs: Eggs are high in protein and do not contain carbohydrates, according to Monash University.
• Leeks: The green parts of leeks are low FODMAP as determined by Monash University lab testing and can be used to add onion flavor to your low FODMAP cooking. Monash also states that a combination of leek bulb and leek greens are low FODMAP in ½ cup (38 g) portions, but we do not know the ratio of bulb to greens.
• Pasta: You have to read labels, but there are many low FODMAP gluten-free brands of pasta available. Use what is called for in individual recipes. Our go-to is rice-based pasta. Monash University and FODMAP Friendly have both tested “gluten-free” pasta, but they do not specify what the pasta was made from. Monash says gluten-free pasta is low FODMAP at 145 g or 1 cup cooked; FODMAP Friendly lab testing suggested 2 cups or 146 g cooked is low FODMAP. Monash has also lab tested pasta made from rice, which they list under “rice stick” and it is low FODMAP at 220 g, which no Moderate or High FODMAP amounts given.
• Scallions: The green parts of scallions are low FODMAP as determined by Monash University lab testing and can be used to add onion flavor to your low FODMAP cooking.
Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. 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.