Nightshade-Free & Low FODMAP Pozole

I am sensitive to nightshades and high amounts of FODMAPs, so I wanted to recreate a pozole recipe without nightshade with low levels of  FODMAPs.  And why I decided to recreate this traditional dish using a pressure cooker, which helps with adding more flavor to dishes.

Let me know how this works for you!

Ingredients

• 4 cups of dried Hominy or 8 cups of canned and drained hominy (you can decrease this amount to decrease your carbohydrate intake if appropriate - I normally use 1/2 of this amount) 
• 4 lbs of Pork shoulder, diced into 1 ½ inch cubes
• 2 T of minced garlic chives
• 4 t of dried mexican oregano
• 4-6 whole bay leaves
• 1 pig feet (pig feet may be hard to find, so worries if you don't use it; you can use bone marrow or skip this ingredient)
• Bone broth
• Sea Salt

The following are ingredients you can add after cooking your pozole:

• Crushed dried oregano
• Sea salt
• Minced jalapeno (you can share this ingredient with people who can eat nightshades)
• Minced onions soaked in lemon juice (not a low FODMAP food, but you can offer this ingredient to other people who are not sensitive to FODMAPs)
• Chopped cilantro
• Sliced radishes (fermented ones work too)
• Slices of lime or lemon to squeeze over this stew

Directions

1. Soaked the dried hominy overnight in at least 12-15 cups of water
2. The next morning, braise the pork shoulder pieces in your pressure cooker.  
3. Pour soaked hominy (if you are using the already cooked canned version, don’t add the hominy until the end), garlic chives, oregano, bay leaves, pig feet, bone broth, and sea salt into mixture.
4. Add enough bone broth or water so that it covers mixture (this can be about 6-8 cups). If you are using bone broth, feel free to use more.  
5. Cook at a high pressure for 40 - 45 minutes minutes.  Then turn off heat. Allow the pressure  to cool down before removing the cover.  
6. Uncover the the pressure cooker when the pressure has been completely released
7. Remove the garlic cloves with a small sieve or just be careful not to eat them if you have trouble digesting them when serving yourself a bowl of this delicious stew.

The following can serve about 8 people.  

Easy & Delicious Salmon Salad Recipe

Ingredients

• 8 ounces of wild caught roasted salmon, canned salmon, or sushi grade salmon.

• 1 cup of shredded carrots (lightly steamed them for easier digestion) or pickled diced carrots

• 1 cup of diced cucumbers

• 8-10 Green olives sliced in quarters

• 2 stalks of green onion (only the green part)

• 4 romaine lettuce

• ½ of avocado, sliced

Dressing

• 2 T extra virgin olive oil (EVOO) or avocado oil (avocado oil is less favorable than EVOO and goes better with seasoned rice vinegar)

• 1 T lemon juice or seasoned rice vinegar

• A dash to 1/8 t sea salt (canned salmon may already be salted enough, so adjust accordingly - meaning add the minimum amount).

Additional stuffing or side entree for wraps

1 Cup of vermicelli noodles, cooked and drained

1 cup of sushi rice

Roasted potatoes with vinaigrette

Directions

1. In a medium size bowl, place salmon in it

2. With a fork smash your canned salmon so that it pulls apart (with sushi grade salmon or roasted salmon, you may want to use a sharp knife to dice it into 1/4 inch pieces).

3. Add carrots, cucumbers, olives to salmon to mix together.

4. In a small bowl, mixed dressing ingredients together.

5. Pour dressing over mixed ingredients and mixed together.

6. If you would like to add vermicelli noodles or sushi to this dish, you can add ¼ cup of noodles onto each lettuce wrap or leave it as side dish.

7. Divide mixed ingredients into four parts and place each part into a lettuce.

8. Top each lettuce wrap with green onions and two slices of avocado.

As an appetizer, this recipe serves 4 people.  As a main dish, this recipe serves 1-2.

Pressured Cooked Chicken Soup

3 lbs of chicken thighs

5-6 cups of bone broth or water

2 medium sized carrots or 1.5 cups of it, chopped

2 celery sticks or 2 cups of it, chopped

1/4 cup onions, chopped*

1/4lb or 1 cup of green beans, chopped

3 crushed and peeled cloves of garlic*

2 bay leaves

boquet garni

A bush of parsley

3 t of sea salt

apple cider vinegar (ACV) or lemon juice 

1. Salt the chicken and place on pan in low medium heat.  Braised Chicken until skin is golden.  
2. Add bone broth or water until chicken is covered in it. Then add bay leaves, bouquet garni, parsley, and garlic. 
3. Pressure cook chicken at high for about 8-10 minutes. Then turn off the heat and allow to cool so that you can remove the cover.
4. After removing the cover, remove meat from pot to cool down.  Remove bouquet garni and parsley or sieve it out.  
5. Add the carrots, green beans, onions to liquid soup.
6. Pull chicken apart and add back to the liquid in the pot.
7. Recover the pressure cooker.
8. Cook the mixture at medium heat at low pressure for another 1 minutes .  Allow to cool if you like vegetables with a soft texture or immediately cool the pressure cooker by pouring water on your pressure cooker or use the pressure release valve on your instant pot - depending on the type of pressure cooker you use, and uncover ASAP for crunchy vegetables.  
9. I like to add lemon juice or ACV to each serving size of this dish. Normally I use a 1/2 lemon or a teaspoon of ACV for each serving of 4 ounces of meat in each soup. 

This dish will make about 6 serving sizes as a main course. 

*If you are on a low FODMAP diet, take this ingredient out of the recipe or remove it after cooking.  You can used infused olive oil with garlic or onion for flavoring as well.