CHICKEN-QUINOA SALAD

1 1/2 cups uncooked quinoa

1 1/4 cups water

1/4 teaspoon salt

1/3 cup fresh blueberries

1/2 cup thinly sliced scallion greens

1 medium red bell pepper, seeded, chopped

1/4 cup chopped fresh basil

4 cups chopped baby spinach (6 ounces)

1 1/2 cups cherry tomatoes, halved (1/2 pound)

1 cup sliced cucumber

1 pound boneless, skinless chicken breast, chopped

15.5-ounce can chickpeas, drained, rinsed

1/2 cup crumbled feta cheese

1/4 cup raisins

1/2 cup fresh lemon juice

6 Tablespoons olive oil

2 Tablespoons garlic-infused oil

1/2 cup packed mint leaves

1 teaspoon salt

1 teaspoon ground mustard

1 Tablespoon sugar

Rinse quinoa in a mesh sieve and prepare as package instructs. Remove from the heat and drain. Cover the pot again and allow the quinoa to rest for 5-10 minutes to absorb any remaining liquid.

In a large bowl, briefly cool the quinoa. Then add blueberries, scallion greens, bell pepper, basil, spinach, tomatoes, cucumber, chicken, chickpeas, cheese and raisins. Stir to combine.

In the bowl of a food processor or blender, combine lemon juice, olive oil, garlic-infused oil, mint leaves, salt, mustard and sugar. Process until smooth. If desired, pour on top of the salad and toss to combine, or serve separately. Serves 8 as a main dish salad, 2 cups per serving.

NOTE: Variations — Use strawberries instead of blueberries. Brown rice or gluten-free pasta can be used instead of quinoa. For a vegetarian version, tofu or tempeh could be used instead of chicken. Other vegetables such as chopped green pepper or kale could be added.

–Jaqueline Hale, www.ibsfree.net

FODMAP KOREAN BEEF

1/4 cup firmly packed light brown sugar

1/4 cup low-sodium soy sauce

2 teaspoons toasted sesame oil

1/4 teaspoon ground dry ginger

1/4 teaspoon red pepper flakes

1 Tablespoon garlic-infused oil, made with vegetable oil or purchased equivalent

{span}1 pound lean ground beef

1/4 cup chopped scallions, green parts only

1/4 teaspoon white sesame seeds optional

Whisk together brown sugar, soy sauce, toasted sesame oil, ginger and hot pepper flakes in a small bowl.

Heat wok or a large, deep skillet over medium-high heat. Add oil and heat until shimmering. Break meat with hands and add to hot wok or pan. Stir-fry the beef, breaking up with a spatula as you go. After about 1 to 2 minutes or when the beef is about halfway cooked through add the sauce and continue to stir-fry until beef is cooked all the way through. Add scallions and sesame seeds if using and give the beef one last toss. Serve immediately with hot rice, white or brown. Leftovers can be refrigerated in an airtight container for up to 3 days and reheated in the microwave or on the stove top. A great lunch to take to the office. Serves 4.

NOTE: If you have passed the garlic fructan Challenge you can use 1 tablespoon regular vegetable oil and add 1 minced garlic clove along with the meat.

–Dédé Wilson

www.fodmapeveryday.com/recipes

BROCCOLI FRITTERS

Low Fodmap + Gluten Free

3 cups broccoli florets

1 large egg

1/2 cup gluten free flour blend

1/3 cup grated Parmesan cheese

Salt and pepper, to taste

1/4 teaspoon red chili flakes, if desired

Olive oil or garlic infused oil for frying

Steam broccoli until tender. Set on cutting board to cool, then finely chop. In medium bowl, add egg, gluten free flour blend, Parmesan cheese, salt, pepper and chili flakes. With a fork, mix egg into the dry ingredients. Fold broccoli into cheese/flour mixture. If mixture is too dry, add a tablespoon of water

Warm medium to large skillet over medium heat, adding a thin even layer of oil. Form mixture into 8 small patties. Cook 4 patties at a time for about 3 minutes per side.

Repeat with last 4 patties, adding more oil as necessary for cooking.

–KATE SCARLATA, blog.katescarlata.com