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Chipotle Pork Tacos

A low FODMAP and Low Histamine RecipeI love the smokey hot flavor of chipotle peppers, especially with pork. This recipe gives you that wonderful flavor with just the right amount of heat to make for a flavorful, but not too hot chipotle taco. When I realized that I could no longer use whole chipotles in adobo sauce (you can’t find them without onion), I nearly cried. That is until I discovered McCormack carries Chipotle chili powder. My old recipe needed a lot of adapting, but it turned out to be really simple.  Now, I can still have that wonderful flavor without the GI upset. Using a whole tenderloin creates a lot of pork, but to me, that’s a good thing, because I can freeze the leftovers in meal sized portions and then have several quick and easy meals to rely on later.

If you’re looking for a more affordable cut, or prefer your pork with a little more fat, you could also use a pork shoulder roast for this recipe. Remember, if you have gastroparesis, leaner cuts are better.

For the low histamine diet:

  • For mold sensitivity; remove the dairy and ensure your tortillas are yeast free, but they usually are.
  • Be certain you can tolerate chipotle chili powder
  • Exclude any other ingredients listed you personally may react to, such as red peppers or tomato and substitute in anything you can eat that sounds appetizing.

Chipotle Pork Tacos

  • 3-5 lb pork tenderloin
  • 2 tablespoons olive oil, divided
  • Chipotle Chili Powder
  • taco sized tortillas, flour, corn or gluten-free
  • red peppers, julienned
  • shredded lettuce
  • diced tomato
  • diced scallions (dark green part only)
  • Shredded Monterrey jack cheese -OR- low lactose sour cream (low FODMAP only)

Grease the sides and bottom of slow cooker and pre-heat on low. Pre-heat a large skillet on medium high and add 1 tablespoon olive oil. Coat the entire tenderloin in Chipotle chili powder and sear in skillet on all sides (approximately 3 minutes per side). Place seared tenderloin in slow cooker and pour any remaining juices from the pan over top. Allow to cook 4-6 hours, or until tenderloin begins to fall apart.

Once fully cooked, shred the pot roast in its own juices, allowing the meat to soak up some of the liquid. Use a slotted spoon to remove the meat. DO NOT wring out the excess juices. Place pork in a bowl or serving dish.

In a small skillet over medium high heat, add 1 tablespoon oil and red peppers. Sear peppers for 3-5 minutes and place in a serving dish or toss in with the pork.  Serve with tortillas and all the fixings.

Prep Time: 30 mins

Cook Time: 4 -6 hours

Serves: 8-10

Enjoy the smoky flavor of chipotle with these delicious pork tacos designed specifically for low FODMAP and histamine dieters!
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Soy Ginger Pan Seared Pork Chops

fodmapiconThis is my “no fail” recipe for juicy, tender pan seared pork chops every time. Soy sauce is a great tenderizer for pork while the spices give it just a hint of spiciness that compliments the flavor of the soy sauce very well. The flavor is somewhat subtle though, so it doesn’t scream Asian or require that you serve it with Asian side dishes, though you certainly could if you were so inspired. Generally we eat them with a baked potato or risotto and a vegetable. The amount of heat is also quite subtle, and appropriate for even milder palates.

This recipe is NOT appropriate for the low histamine diet.

Marinated Pan Seared Pork Chops

  • 4 thick cut tenderloin chops
  • 1 tablespoon olive oil
  • 1 teaspoon sesame seed oil
  • 1/4 cup soy sauce
  • 1/4 cup water
  • 1/2 teaspoon ground ginger
  • 1/2 teaspoon cayenne powder
  •  1/2 teaspoon brown sugar

In a ziplock bag, combine sesame seed oil, soy sauce, water and spices. Close and shake to mix well. Add chops and reseal. Let rest on counter for 30 minutes before cooking.

Preheat skillet over medium-high and add olive oil. Once heated, remove chops from marinade with tongs and place in skillet. Brown each side for 3-4 minutes. Reduce heat to medium and continue cooking until cooked through, 6-7 minutes per side. Serve hot.

Prep Time: 10 mins

Cook Time: 20 mins

Serves 2

For more Low FODMAP or low histamine recipes, check out our Recipe Section!

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Homemade Italian Sausage


This FODMAP friendly Italian sausage recipe will make you wonder why you never made your own sausage before and why it ever needed onion or garlic in the first place. It offers just the right amount of kick and the perfect melding of Italian seasonings to dress up any dish. It can also be modified to meet low mold and histamine needs if you’re okay with the main ingredients. I have noted those which are the most common offenders for people with MCAD.

Want to turn up the heat on this sausage? Add more crushed red pepper flakes. A half teaspoon will get you a mild sausage, while a whole teaspoon will make it hot. Want it sweet? Add a pinch or two of brown sugar.

Tripling this recipe is simple, in case you want to make and freeze a bunch at one time. Just remember, 3 teaspoons=1 tablespoon and you can increase the thyme and oregano to a ¼ teaspoon each.

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Homemade Italian Sausage

  • 1 lb unseasoned ground pork
  • 1 tablespoon red wine vinegar*
  • 1 teaspoon salt
  • 1 teaspoon pepper*
  • 1 teaspoon dried parsley
  • 1 teaspoon dried basil
  • 1 teaspoon paprika*
  • ¼ teaspoon fennel seed
  • ½ – 1 teaspoon crushed red pepper flakes*
  • Pinch of oregano
  • Pinch of thyme

*Depending on personal sensitivities, these may need to be removed to accommodate people on the low histamine and/or low mold diets.

Combine ingredients, kneading sausage until spices are thoroughly incorporated into meat. Allow to rest in refrigerator at least 1 hour before cooking.

To cook, break up sausage in skillet over medium heat. Cook, stirring occasionally, until well browned and cooked through.

Makes: 1 lb sausage

Prep time: 10 mins

Cook time: 10 mins

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Bell’s Pork Burgers

Bell's Pork Burger and Chicken Noodle Soup

A low FODMAP and Low Histamine RecipeThese burgers are an exciting change from traditional beef burgers and a fantastic way to liven up what’s going on at the center of a bun. They’re a relatively new favorite in our home and we just can’t get enough. Bell’s Seasoning, somewhat more commonly known as poultry seasoning, is a combination of rosemary, thyme, oregano, marjoram, black pepper and nutmeg, so it’s generally considered safe for those with GI disorders and is also sodium free, in case you have any blood pressure or swelling concerns. Additional rosemary really makes these juicy, melt in your mouth pork burgers hum with flavor and tomato compliments them exquisitely.

These burgers work great for the low histamine diet, too! You just need to make a couple of modifications, which I’ve noted with asterisks. Enjoy!

Bell’s Pork Burgers

  • 1 tablespoon olive oil
  • 1 to 1¼ lb ground pork (unseasoned)
  • ½ cup low FODMAP bread crumbs or crushed crackers
  • 1 egg
  • 1 tablespoon Bell’s seasoning or poultry seasoning*
  • 1 teaspoon dried rosemary
  • Low FODMAP Mayonnaise*
  • Tomato
  • Lettuce
  • Hamburger Buns*

In a mixing bowl, stir together ground pork, bread crumbs, egg and seasonings. Heat a large skillet on medium-high. Add olive oil. Form pork mixture into ¼ lb patties and place in skillet. Brown each side for 2-3 minutes and reduce heat. Cover with lid and cook an additional 8-10 minutes until cooked through. Dress bun with mayonnaise and top with fresh tomato and lettuce.

*Omit these items if you require a low mold or low histamine diet. Bell’s seasoning contains black pepper. My recipe omits black pepper for those who cannot tolerate it.

Serves: 4-5

Prep time: 10 mins

Cook time: 20 mins

The Bell Burger is pictured with my low histamine and low FODMAP traditional-style Chicken Noodle Soup. Get the Recipe!

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Pork Loin Dijon

fodmapiconGenerally speaking, I’m not a huge fan of dijon mustard sauces, but this subtle, tangy sauce is the perfect compliment for this tender, juicy roast. The best part is its simplicity. It takes only a few minutes to make, but will leave folks impressed with your culinary skill! Better yet, it’s easy on the tummy.

Unfortunately because of the vinegar in this recipe, it is NOT recommended for the low histamine diet, even if you remove the pepper.

Pork Loin Dijon

  • 1 tablespoon olive oil
  • 1 2 lb center cut heritage raised pork loin roast
  • Freshly Ground Salt and Pepper
  • 2 tablespoons dijon mustard
  • 2 tablespoons apple cider vinegar

Preheat oven to 375 degrees. Heat an oven-proof skillet to medium-high heat on the stove and add the olive oil. Cover roast in salt and pepper before searing on all sides. In a small dish, combine mustard and vinegar. Using a basting brush, cover seared roast with mixture and place in pre-heated oven for 45 minutes to an hour, or until meat thermometer registers at least 145 degrees. For added kick, drizzle sliced roast with remaining sauce.

Serves: 4-6

Prep time: 15 mins

Cook time: 45 mins – 1 hour

Pork Loin Dijon Recipe