Join us for a delicious Sunday supper that combines comfort and clarity, with low FODMAP turkey meatballs, creamy polenta, and fresh green beans. Say goodbye to bloating and hello to flavor.

Understanding the Low FODMAP Diet

The low FODMAP diet is designed to help individuals manage digestive issues, especially those with IBS. It restricts certain fermentable carbohydrates to alleviate symptoms such as gas, bloating, and cramping.

Benefits of a Low FODMAP Diet

Research shows this diet improves symptoms for about 75% of IBS patients. With the right food choices, many experience less discomfort, meaning more freedom to enjoy meals.

Common Ingredients in a Low FODMAP Diet

• Vegetables: Green beans, carrots, bok choy, cucumbers, and potatoes.
• Proteins: Turkey, firm tofu, eggs, and plain meats.
• Grains/Dairy: Rice, lactose-free dairy, oats, and quinoa.

Turkey Meatballs: A Low FODMAP Option

Turkey is a fantastic protein choice that fits perfectly into a low FODMAP diet.

Ingredients for Turkey Meatballs

• 1 lb ground turkey
• 1 tsp salt
• ½ tsp pepper
• 2 tbsp chopped chives (green parts)
• Olive oil for frying

Step-by-Step Recipe for Turkey Meatballs

1. In a large bowl, combine ground turkey, salt, pepper, and chives.
2. Mix until well combined and form into small meatballs.
3. Option to bake at 400°F for 20 minutes or pan-fry in olive oil until golden brown.

Tips for Perfecting Turkey Meatballs

• Use minimal binders, opting for rice flour if necessary.
• Avoid ingredients like onion or garlic to keep them low FODMAP.

Creamy Polenta: The Perfect Side Dish

Polenta is a versatile dish that pairs wonderfully with turkey meatballs.

Ingredients for Creamy Polenta

• 1 cup cornmeal
• 4 cups water or lactose-free milk
• 2 tbsp butter
• Grated hard cheese like parmesan to taste

How to Prepare Creamy Polenta

1. Boil four cups of water or milk in a pot.
2. Slowly whisk in the cornmeal, stirring constantly to avoid lumps.
3. Lower the heat and simmer for about 20-30 minutes, stirring often.
4. Stir in butter and cheese for a rich flavor.

Enhancing Flavor in Creamy Polenta

Add chives, black pepper, or additional parmesan for a gourmet touch.

Green Beans: A Simple Yet Flavorful Addition

Adding green beans to your meal brings both color and nutrition.

Choosing the Right Green Beans

Look for fresh or frozen green beans, which are both low FODMAP choices.

Cooking Methods for Green Beans

• Steam: Quickly steam for 5-7 minutes.
• Boil: Boil until bright green and tender.
• Sauté: Cook in olive oil with salt and pepper for added flavor.

Serving Suggestions and Presentation Tips

Presentation can elevate your meal experience.

Plating the Meal

• Place turkey meatballs on a bed of creamy polenta.
• Arrange green beans on the side for colorful contrast.

Pairing Beverages with Your Sunday Supper

Water or a refreshing cranberry juice can complement your meal without adding FODMAPs.

Conclusion

By incorporating these delicious low FODMAP options, you can enjoy a comforting Sunday supper without the discomfort of bloating. Enjoy your favorite foods again, without the bloat. Casa de Sante's FODMAP Digestive Enzymes is your go-to solution for calm, confident digestion. Whether you're living with IBS, following a low FODMAP plan, or just have a sensitive stomach, this full-spectrum blend is designed to take the stress out of eating. Each capsule combines 18 targeted enzymes, including DPP-IV, alpha-galactosidase, lactase, and broad proteases, to break down complex proteins, fats, fibers, and troublesome FODMAP sugars that typical enzyme blends miss. Take one before your next meal and rediscover what it feels like to eat without fear. Shop here.