Did you know? Not all mushrooms are high in FODMAPs. Thanks to the research provided by Monash University and presented on the Monash FODMAP app, you can enjoy the following types of mushrooms – but please stick to the servings:
Fresh oyster mushrooms – 2 cups
Canned champignons – 1/2 cup
Porcini mushrooms (dried) – 1 tablespoon
Shiitake mushrooms (dried) – 2 mushrooms
Here are a couple of ways you can use these low-FODMAP mushrooms:
Fresh oyster mushrooms –
Sauté oyster mushrooms in garlic-infused olive oil with green tips of spring onions. This makes a great side dish to grilled meats and seafood or if you are vegan or vegetarian, as a great side with a vegetable entree.
Cook 1 one (16-ounce) package gluten-free fettuccine according to package directions. Then in a pan, cook a 1/2 cup of chopped onion in oil for 2-3 minutes. Remove all onions from the pan (this is a low-FODMAP way of infusing the flavor of onion into the dish without consuming the FODMAPs, as FODMAPs are not soluble in oil). To pan, add in 1 tablespoon butter, 1 cup oyster mushrooms, 1 teaspoon fresh thyme leaves and a 1/4 cup white wine.
Cook for 2-3 minutes, then add in fettuccine, 2 cups baby spinach, 1 cup fresh chives, cut into 1-inch pieces and Kosher salt and freshly ground black pepper to taste. Stir until spinach is wilted then immediately serve in warmed pasta bowls.
Canned champignons –
Having guests over? Include these mushrooms on an antipasto plate with low-FODMAP cheeses, gluten-free crackers or rice crackers, black and green olives, roasted red peppers and almonds (up to 10 per serving) or other low-FODMAP nuts.
These mushrooms also taste delicious with gluten-free pasta, kale, extra virgin olive oil, tomatoes, fresh basil, and pine nuts.
Porcini mushrooms (dried) –
Make a warm mushroom salad – make a salad by cooking pancetta in a pan with olive oil, remove the pancetta and place in a bowl. Then add dried porcini mushrooms back to the pan along with thyme, and green tips of scallions; cook until mushrooms are soft and have soaked up the fat from the pancetta. Place in the bowl with fresh kale and toss to coat with red wine vinegar and a pinch of salt.
Use dried porcini mushrooms in your next risotto along with low-FODMAP stock, garlic-infused olive oil, salt, butter, white wine, goat cheese and top with grated Parmesan cheese.
Shiitake mushrooms (dried) –
Soup – soak 2 dried shiitake mushrooms in warm water for 20 minutes (don’t discard soaking water). While the mushrooms are soaking, mix 2 Tbsp soy sauce (use gluten-free soy sauce for gluten-free version), 2 teaspoons sugar, a pinch of salt and 1 teaspoon cornstarch in a large bowl; mix until no lumps remain from the cornstarch. Add 1 to 1 1/2 pounds chicken thighs (preferably bone-in, cut into chunks) and a 1-inch thinly sliced piece of fresh ginger to the bowl. Toss to coat with the marinade, and set aside.
Once mushrooms have softened, slice them and add to the bowl with the chicken. Put the chicken mushroom mixture, and the mushroom soaking water into a pot of 3 cups water and bring to a boil. Lower the heat to a bare simmer, cover the pot and cook gently for 25 minutes. Serve hot (adapted from this recipe by Elise Bauer).
How do you like to use these mushrooms in low-FODMAP dishes? Comment below!
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Looking for help on the low-FODMAP diet? Learn more about The Low-FODMAP Diet Beginner’s Course.