Recipes to remember

The FODMAP diet is the fructose-free diet that we FrucMals need to abide by like the law. Of course, eating ONE bad thing won't kill you, but it can cause discomfort, believe it or not. First, I have a few things to show you.
So, I bet you miss sweets. I mean, who won't? My mom and I went to this class where they told us SOOO much information. They gave us this awesome recipe for choco-chip cookies too! You'll need;

1 cup rice flour [You can find this in the big bins at WinCo, or in small bags in the health food section at many grocery stores.]
1 1/2 cups oats
1 tablespoon tapioca flour [You can find it where you can find rice flour, see above.]
1/2 teaspoon baking soda
3/4 teaspoon cinnamon
1/2 cup butter
1/2 cup dextrose [You can find this at beer and wine making supply stores. If you live in Washington, there's one in Lakewood.]
1/2 cup brown sugar
1 egg
1 teaspoon vanilla
1/2 cup dark chocolate chips

Preheat oven to 375° F.
2. Mix together rice flour, oats, tapioca flour, baking soda, and cinnamon.
3. In a separate bowl cream the butter, brown sugar, and dextrose. Add egg and vanilla.
4. Add the dry ingredients to the wet ingredients, and then add the dark chocolate chips. Cover and chill for at least one hour.
5. Roll dough into walnut sized balls. Place on cookie sheet.
6. Bake for 10 - 12 minutes.

Notes: You can have ONE PER DAY with a meal with some type of protein in it. Since you can only have one per day, they freeze quite well! :)

Okay, so now you have your cookies, but now you're wondering, "Where's my candy? D:"
There are eleven candies that you can have. Keep this in mind during Halloween, or whenever you have a craving for sweets:
- Sweet Tarts
- Smarties
- Spree
- Peeps
- Necco Wafers
- Mentos (Mint - 4 pack x 37.5g rolls. Sorry, not the chocolate ones.)
- Haribo (Original Gold Bears Gummi Candy)
- Trolli Gummy Worms
- Marshmallows  (Weis Quality - 16oz - pillow style)
- Candy Corn (Giant store brand - bulk aisle)
- Lifesavers (wintergreen only)

Now I have some breakfast, lunch, dinner, and snack suggestions. Here they are! :D


 - Scrambled eggs (or omelet) with bacon, sausage, and hash browns with gluten free toast
- Breakfast burrito: spinach and egg scramble with cheese stuffed in a rice (or corn) tortilla
- French toast (with gluten free bread) with any of the following toppings: dextrose, pure maple syrup, sunflower seed butter, Greek yogurt, allowed fruit
- Hot rice, quinoa, or oatmeal with allowed fruit, sunflower seeds (or pumpkin seeds), cinnamon, and pure maple syrup
- Grits with either pure maple syrup and sunflower seeds (or pumpkin seeds), or with cheese
- Gluten free waffles (or pancakes) topped with allowed fruit and pure maple syrup, or with sunflower seed butter
- Gluten free toast with butter (or sunflower seed butter), cinnamon, and dextrose
- Yogurt parfait: Greek yogurt layered with blueberries, strawberries, or bananas, and sprinkled with allowed cereal, flaxseed, or oatbran
- Cheese cubes (or cheese sticks) with allowed fruit and rice crackers (or rice cakes)
 - Rice (or corn) Chex, Kix, Rice Krispies, quinoa flakes, cornflakes, plain Cheerios, EnvironKids Gorilla Munch or Panda Puffs with lactose free milk


- Gluten free sandwich (you can toast the bread) with meat, cheese, and sunflower seed butter
- Salad with meat, cheese, and egg and gluten free bread, crackers, or bagel
- Rice (or corn) tortilla filled with shredded chicken and cheese (if you'd like beans, take Beano)
- Beef and rice soup with gluten free cornbread
- Rice, corn, or quinoa pasta salad with olive oil, allowable seasonings, and allowable vegetables
- Baked potato with olives, sunflower seeds, spinach, and melted cheese (if you'd like beans instead of sunflower seeds, take Beano)


- Meat, poultry, or fish seasoned with salt and pepper, and herbs
- Potatoes, gluten free pastas, or rice dishes with parmesan, olive oil (or butter), and marinara sauce
- Stir fry meat and vegetables
- Rice, quinoa, or gluten free noodles
-  Soft taco: corn (or rice) tortilla, ground meat, cheese, lettuce, olives, and sour cream (take Beano if you're adding beans)
- Gluten free pizza (made with Rudi's pizza crust, just add what you'd like)
- Hamburgers (or hot dogs) on gluten free buns
- Polenta pizza: polenta medallions topped with a dollop of pesto, and shredded mozarella. Bake at 325 degrees until cheese is bubbly.
- Egg-flower soup
- Pad Thai
- Spring rolls (made with rice paper)


- Lemonade (homemade with lemon juice and dextrose)
- Nutrasweet sweetened beverage or drink mixes such as Crystal Light/Wyler's Light/Sugar Free Hawaiian Punch single serve packets
- Zero Calorie Sobe Life Water
- Unsweetened Talking Rain sparkling water
- Lactose free milk, almond milk, oatmilk, hempmilk, or rice milk
- Water


- Celery sticks or rice cakes topped with cream cheese and sunflower seed butter
- Gluten free toast topped with banana slices and sunflower seed butter
- Gluten free bagel (or crackers) with cheese OR sunflower seed butter and jam made with dextrose
- Smoothie: Ripened banana (or allowed berries), sunflower seed butter, flaxseed (or oatbran), lactose free milk (or other allowed milk substitute), rice protein powder, and a little dextrose
- Rice (or corn) quesadilla with cheese and/or meat (or beans if taking Beano)
- Popcorn, gluten free crackers, gluten free pretzels, Pirate's Booty, corn chips, or nuts
- Greek yogurt and either allowed fruit or gluten free graham crackers
- Cheese cubes (or cheese stick), gluten free crackers, and allowed fruits