Spices are essential in low FODMAP and SCD legal cooking.

You know all those lovely hams, cured meats, salames and pepperonis that you used to enjoy in sandwiches, salads and frittatas… all full of garlic and onion powder. Off the list. So unless you’re willing to eat bacon in all those situations, we’ll need to get inventive. Enter homemade low FODMAP lunchmeat! I promise you, this is dead simple and really does not take much time – just make sure you prepare several types at once, and you’ll be set for a few weeks.

Marinated Roast

(yield: 8 portions, preparation: 30 mintutes, total time: 36 hours, difficulty: easy)

  • 4 chicken breasts or appropriately sized cuts of other meat
  • some type of oil
  • some type of vinegar/lemon juice
  • spices (see below)

Low FODMAP and SCD legal lunchmeat.

I typically use chicken breasts for this, but this recipe will work with any reasonably lean cut of pork, beef or turkey, you may just need to adjust baking time. It’s best to start this 24 hours prior to roasting the meat, but a 12-hour marinating time should also work. Prepare one ziplock bag per cut of meat. Add any of the following combinations of seasonings to each bags, or come up with your own:

  • 1 tablespoon sesame seed oil, 1 tablespoon rice vinegar, 1 tablespoon water, 1 teaspoon smoked paprika, 1 teaspoon sweet paprika, 1/4 teaspoon salt, 1/4 teaspoon chilli
  • 1 tablespoon olive oil, 1 tablespoon lemon juice, 1.5 tablespoon water, 1/4 teaspoon salt, 1 teaspoon oregano, 1 teaspoon basil, 1 teaspoon thyme, 1/4 teaspoon chilli
  • 1 tablespoon olive oil, 2 tablespoons balsamic vinegar, 1/4 teaspoon salt, 1 teaspoon rosemary, 1 teaspoon sage
  • 1 tablespoon sesame seed oil, 1 tablespoon white vinegar, 1 tablespoon water, 1/4 teaspoon salt, 1/4 teaspoon chilli, 1/2 teaspoon cumin, 1 teaspoon turmeric, 1/2 teaspoon ground mustard, 1/2 teaspoon ground fenugreek
  • 1 tablespoon sesame seed oil, 1 tablespoon maple syrup or honey, 1 tablespoon white vinegar, 1/4 teaspoon chilli, 1/4 teaspoon salt, 1 teaspoon smoked paprika

Turmeric, coriander seed, chilli, paprika and black peppercorns.

If the mixture seems too thick, add an extra tablespoon of water. Wash the chicken breasts and pat dry, make shallow incisions in the meat on both sides approximately 1/2 inch apart – make sure to not cut through. Place each piece of meat in a separate bag, squash it around well untilit gets coated in the marinade. Leave in the fridge overnight. In the morning, rub a little bit more, turn over and leave in the fridge again. The following evening, wrap each piece of meat in a tent of aluminum foil (pour the marinade on top of the meat) and bake for 50-60 minutes at 385 degrees. Test for doneness after the first 40 minutes by cutting into one piece, there should be no pink visible; I prefer my lunchmeat on the dry side and will roast it till it dies twice. Once done, let the pieces cool down, cut each in half and freeze. Voila!

These work really well in sandwiches, salads or with soup as a main dish, or with dips as a snack, appetizer or a potluck contribution. They’re fairly portable as long as you don’t leave them out for too long, and honestly, a lot  healthier and tastier than the bland ham or some other honey glazed chicken you can get at a supermarket. Try them once and you will never want to go back…

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When your love for onion rings, whipped cream latté and apple pie has to surrender in the face of a gastrointestinal war... when the world becomes a bleak place, full of chicken soup and carrots... do not despair! There's more than one sweet fish in the sea, and your culinary adventures have only just begun. I hereby present you Squashablanca, the land of plenty for people following a low-sugar version of the low FODMAP diet. Enjoy your food!

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