I’m going to talk about something that isn’t so glamorous but hey, nutrition isn’t all about pretty food!
My digestion is weak and it makes no sense.. I eat clean, have TONS of fiber everyday, drink more water than a fish and take a strong probiotic daily. I have tried everything under the moon to help with my digestion, including celery juice, and that seemed to be the only thing that helped. (And while I love having it, it’s not sustainable to have fresh celery juice made everyday)
I started thinking and remembered hearing about the FODMAP “diet” in school, so I went back into my library and started researching. In short, the FODMAP diet is a list of foods high in a certain short-chain carbohydrates that irritate someones gut who may have continual digestive issues like bloating, gas, constipation and IBS/Chron’s. I took at look at that list and I was SHOOK. Pretty much everything that I was eating was on the red list of foods to avoid…. I decided it was time to make some changes and see if it helped.
Long story short, I tried cutting out my routine apples, cashews, brussel sprouts, chickpeas, pomegranate, lentils, asparagus, onions, garlic, etc. (with the exception of when we went out to dinner) and slowly started re-trying foods after they were out of my system. Now I haven’t completely taken out everything, especially garlic because OMG IT’S SO HARD AND DELICIOUS, but the main thing I noticed that irritates my system has been chickpeas and beans. It’s crazy to realize how you could be eating something everyday without realizing how it could be affecting you!!
While legumes are going to be gone for good because it’s not a “severe” issue, I am going to cut them way down and save them for I really need hummus or am going out for tacos!
So that brings me to this low FODMAP bean-less chili recipe that I created for when we’re cooking at home! It’s sweet/savory, easy to make and you don’t even miss the beans- it is a new favorite in our household!
Here’s what you’ll need:
1 lb Ground Turkey (Use quinoa to make vegan)
1 Zucchini, diced
1 Squash, diced
1 Jalapeno, diced (optional)
1 Large Sweet Potato, diced
1 Box of Low Sodium Broth (I use veggie)
*(If you need to save time do 1/2 a packet of taco seasoning instead of the above spices)
-Preheat oven to 400 degrees. Place cubed sweet potato on a baking sheet and cover with olive oil and a little sea salt. Roast for 30 minutes, until soft.
-When the potatoes are half-way done, place the squash, zucchini and turkey in a dutch oven with a little olive oil.
-Saute until turkey is cooked and the squash are soft, about 15 minutes.
-Add in the jalapeno and the sweet potatoes and stir.
-Season to your liking with the salt, pepper, cumin and chili powder. (Sometimes I add a dash of salsa too)
-Stir in the vegetable broth and let sit for about 5 minutes.
Top with avocado and whatever else you like! We usually do that and cilantro. Makes 4 servings.
Please let me know if you have any questions and thank you for reading!!