FUN WITHOUT FODMAPS | Easy and Fun Low FODMAP Recipes

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Yummy Low FODMAP Rainbow Bliss Bowls include roasted broccoli and red cabbage, hearty quinoa, crunchy red pepper, and a delicious turmeric-tahini dressing.

While in Lembongan for Yoga Teacher Training, it seemed like “bowls” were EVERYWHERE. Many of the restaurants we went to had some form or another on their menu: bliss bowls, power bowls, Buddha bowls, smoothie bowls, etc. I loved it!

Why? As much as I love a good recipe, many of my daily “real-life” eats are really just a bunch of simple, wholesome components thrown together to make a meal. 🙂

With the exception of smoothie bowls, most other Bali bliss bowls contained a whole grain, lots of veggies, a source of healthy fats (like avocado, nuts, seeds, olives), and a yummy plant-based dressing. And, I thought this was an easy formula for creating a nutrition-packed meal when I got back home.

When I arrived back in the States, I quickly created these Low FODMAP Rainbow Bliss Bowls and have been eating them on repeat ever since. I like to make this recipe on Sunday, divide the bowl ingredients into four containers, and stick them in the fridge for an easy, Low FODMAP meal that’s ready to grab and eat.

Note: I have been keeping the dressing separate when I prep and store these meals, but that’s just a personal preference. 🙂

So, what’s in these bowls? They’re a low FODMAP combination of some of my favorite Bali bliss bowl components including roasted broccoli and red cabbage, hearty quinoa, crunchy red pepper, and a satisfying turmeric-tahini dressing. Yum!

FODMAP Stacking

As this bowl contains several ingredients (broccoli, red cabbage, and tahini) that when eaten in larger than recommended servings may trigger IBS symptoms, I wanted to chat a bit about FODMAP stacking.

Don’t get me wrong the Monash App is an invaluable tool for us low FODMAP-ers and I can’t recommend it enough as a resource to use. But, unless you’re working at Monash University and have access to their FODMAP lab and/or all of their data, it’s really difficult to know if a recipe or meal is truly low FODMAP due to FODMAP stacking, or the cumulative effects of foods containing FODMAPs.

The Low FODMAP Diet is designed for us to be able to eat multiple low FODMAP or ‘green’ servings of food at a time, but when you start to do, especially when you include multiple foods from the same food group, there could be enough overall FODMAPs to “overflow your bucket” and trigger symptoms.

One strategy to help prevent this is to decrease the serving sizes, especially of those foods that when eaten in larger quantities do the have the potential to trigger symptoms (e.g., a food that moves from ‘green’ to ‘yellow’ or ‘red’ in larger servings on Monash app).

For example, broccoli and red cabbage both have the potential to cause symptoms in larger quantities. According to Monash, you can safely enjoy either in a ¾ cup or 75-gram servings. However, since they both fall into the same food group (vegetables) and are both cruciferous veggies, I decided to decrease the amount per serving in these low FODMAP Rainbow Bliss Bowls to help prevent us from going over that low FODMAP threshold.

Low FODMAP Rainbow Bliss Bowls

Author: Em Schwartz, MS, RDN
Prep Time: 15 mins
Cook Time: 20 mins
Total Time: 35 minutes
Yield: 4
Category: Main Dish
Method: Bake, Stovetop
Cuisine: American

Print Recipe

Description

Yummy Low FODMAP Rainbow Bliss Bowls include roasted broccoli and red cabbage, hearty quinoa, crunchy red pepper, and a delicious turmeric-tahini dressing.

Ingredients

Rainbow Bliss Bowl

2 cups (200 grams) broccoli florets
2 tsp. coconut oil

2 cups (200 grams) shredded red cabbage
1 Tbsp. coconut oil

1 cup dry quinoa, rinsed
2 cups water

1 bell pepper (about 1 cup), seeded and diced
4 servings favorite cooked protein food (tempeh, chicken, salmon, etc.), optional

Turmeric-Tahini Dressing

¼ cup extra virgin olive oil
¼ cup lemon juice
¼ cup tahini (sesame seed paste)
1 tsp. ground turmeric
⅛ tsp. cayenne pepper, optional
Sea salt, to taste

Instructions

Preheat oven to 425°F. Line two baking sheets with aluminum foil or coat with nonstick cooking spray.
In a medium bowl, toss broccoli with 2 tsp. coconut oil. Spread evenly onto one of the baking sheets. In the now empty bowl, toss cabbage with 1 Tbsp. coconut oil. Spread evenly onto the other baking sheet. Roast broccoli and cabbage, stirring occasionally, for 20 minutes or until fork tender and just starting to brown. Remove from oven and set aside.
Meanwhile, cook quinoa. Place quinoa and water into a medium saucepan. Bring to a boil over high heat. Reduce heat and let simmer for 15 minutes or until water is absorbed. Remove from heat, cover and let sit for 5 minutes, before fluffing quinoa with a fork. Set aside.
In a small bowl, whisk together olive oil, lemon juice, tahini, turmeric, and optional cayenne pepper. Season to taste with salt. If you’d like a thinner dressing, stir in 1-3 Tbsp. water depending on the desired consistency. Set aside.
To assemble, place ¼ of each of the following into bowls: cooked quinoa, roasted broccoli, roasted cabbage, diced bell pepper, and optional protein food. Serve each bowl warm or cold with 2 Tbsp. dressing.