5-Way Cincinnati Chili - low-FODMAP style!

This image, from Sustainably, Kaity, will suffice until I take my own pic!
We're having friends over for the Super Bowl, and my goal is to make a low-FODMAP meal that appeals to all. This chili is killer - a little sweet, very spicy, and deliciously savory.

My version of 5-Way Cincinnati Chili (adapted from One-Dish Vegetarian Meals) uses tempeh instead of beans and Quorn grounds instead of soy crumbles, plus cheddar cheese and green onions as toppings. And of course, it's served over wheat-free spaghetti! This version serves 2.

2 T garlic oil
1/2 - 1 tsp mild chile powder (or as much as you can handle)
1/2 - 1 tsp ground cinnamon (more is better)
1/2 tsp ground paprika
1/2 tsp ground allspice
1 15-ounce can tomatoes, chopped or pureed, depending on how much texture you like
1/2 cup water
1 tablespoon balsamic vinegar
1 tablespoon maple sugar or brown sugar
3 oz. Quorn grounds
3 oz. tempeh (Westsoy crumbles into individual beans, which adds nice texture)
4 oz. wheat-free spaghetti (Tinkyada's cooks up into nice and plump strands)
Grated cheddar, for garnish
Chopped green onion tops, for garnish
Lactose-free sour cream or yogurt, to tame excess heat

Heat the oil in a pot over medium heat. Add the spices and stir briefly until fragrant and simmering. Add the tomatoes, water, vinegar, sugar, Quorn and tempeh, and simmer for about 15 minutes, or as long as it takes your spaghetti to cook.

Meanwhile, cook the spaghetti in a pot of boiling salted water until al dente.

When spaghetti and chili are done, either serve chili over spaghetti, or toss them together and serve, with desired toppings.


Spicy Sweet Potato Dip (aka Mock Bean Dip)

Spicy Sweet Potato Dip (aka Mock Bean Dip) (Low FODMAP) – Makes 4 servings

I created this dip as a substitute for the traditional canned bean dip that I love so much with salty corn chips.


1/2 medium sweet potato, peeled, cubed and boiled until soft

1 medium Russet potato, peeled, cubed and boiled until soft

1 tsp cumin + ¼ tsp chile powder, heated in 2 T garlic oil until fragrant

1 T light vinegar, like rice vinegar

1-2 tsp Tabasco or other hot sauce with vinegar (or more to taste)

Salt (smoked salt is really good) and pepper to taste


Stir sweet potato and potato into spice oil and stir until warmed through and coated with spices.

Mash potatoes until smooth and creamy with salt, pepper and Tabasco to taste. Adjust seasonings as desired. The salt and vinegar are critical to the flavor of this dip if you're looking to recreate the flavor of canned bean dip.

Add more garlic oil if consistency is too dry and more vinegar for more acidity.

Serve with corn chips.


Chocolate Cornmeal Rum Cake

For my low-FODMAP friends!

Chocolate Cornmeal Rum Cake

1 lb bittersweet chocolate
8 oz butter
11 eggs, separated
3/4 cup sugar
1/2 cup fine cornmeal
1/4 cup dark rum (or flavored liqueur like Chambord or Grand Marnier if you're not eating low-FODMAP)

Preheat oven to 300 degrees.

Line a 10" round pan with parchment paper. Do not oil or spray the pan.

Melt chocolate and butter over double boiler and set aside.

Beat 11 yolks with 1/2 cup of the sugar until light and fluffy. Fold the yolk mixture into the melted chocolate mixture.

Beat the egg whites until soft peaks form. Gradually add the remaining 1/4 cup sugar and beat until stiff peaks form.

Fold the beaten whites into the chocolate/yolk mixture, then fold in cornmeal and rum.

Bake for 45-50 minutes in a water bath until an inserted toothpick comes out clean.