I finally decided to give the garlic-infused olive oil a whirl, which is an item that is approved for IBS/Low FODMAP because apparrntly whatever the problem component is with garlic, it’s within the actual garlic, so you have to actually eat the garlic clove pieces in order to have issues, whereas with the infused oil the garlic has simply been sitting in the oil and you wouldn’t eat the garlic pieces.
I haven’t been able to find anything online or elsewhere though regarding whether this is the same for why garlic can cause problems for GERD/Acid Reflux patients, so wasn’t sure how it would affect GERD/Acid Reflux (garlic being a main problem food for a lot of sufferers, myself included) and had been holding off on trying it out.
Now that my GERD/Acid Reflux is pretty much in check (no longer taking any medication for it and don’t have symptoms due to my changed diet, weight loss, etc.), it seemed like a good time to check it out. I’m so glad I did! It’s as amazing as it sounds, adding all the wonderful garlic flavor to food without including the actual problem component and didn’t seem to cause any GERD/Acid Reflux related problems for me! This isn’t to say it would be safe for everyone with GERD/Acid Reflux though, so this is probably more of a case by case ingredient. Since garlic was one of my main problem foods, though, it does seem promising that this would be safe for most people who suffer from GERD/Acid Reflux (but that’s not based on anything scientific).
At any rate, the oil was perfect for this dish, adding just the right amount of garlic flavor. This made an excellent lunch this week at work with some plain cooked chicken breast thrown in it (my go-to for turning pretty much anything into a meal!), but it’s also great on its own as a side dish. This one will definitely be making a repeat appearance in my eating plan soon!
Spinach & Feta Quinoa
- 172 g quinoa (uncooked, rinsed thoroughly. Seriously, rinse it really good, otherwise it will end up tasting bitter) - for IBS, avoid whole grain. Use white quinoa instead
- 1+1/2 cups water
- 1/2 tsp. salt (I use Pink Rose Himalayan Salt)
- 1 Tbsp. garlic-infused olive oil (see notes section regarding this product)
- 1/4 cup+1 Tbsp. fresh chives (chopped)
- 60 g baby spinach (raw) - 60g = ~4 unpacked cups or ~2 packed cups
- 2 oz crumbled feta cheese (try and find one that is relatively low fat. The one I used and that was used for calculating nutritional information below is this one)
- Place the quinoa, water and salt in a medium-sized saucepan and heat over medium-high heat until it just begins to boil.
- When it starts to boil, cover the pan, reduce heat to low and cook covered for 15 minutes.
- When the quinoa has ~5 minutes left to cook, heat the oil in a medium-sized skillet over medium heat.
- When the oil is heated, add the chives and spinach and cook, stirring constantly, until spinach wilts.
- At this point the quinoa should be done. Remove the lid and fluff up the quinoa, then add in the spinach/chive mixture and the feta cheese and stir to incorporate everything and melt some of the cheese.
- Serve this as a side dish to accompany your favorite entree or eat by itself as a meal as is for vegetarians or, for non-vegetarians, feel free to throw in a little chopped-up cooked boneless, skinless chicken breast (no more than 3g for IBS).
- Garlic-infused olive oil is safe for IBS/Low FODMAP, but is not necessarily safe for everyone with GERD/Acid Reflux. I haven't been able to find any research as to how this product is tolerated by those with GERD/Acid Reflux. However, my own GERD/Acid Reflux was severe and garlic was at the top of the list of problem ingredients for me, yet I'm able to use the garlic-infused olive oil with no problem. Just be careful if you have GERD/Acid Reflux. Try a small quantity of this dish and don't eat any other questionable ingredients or ingredients you know bother your GERD/Acid Reflux for a day or 2. If you get through a couple days with no issue then you should be safe to use it in your cooking. If you do have a problem, simply use regular olive oil for this recipe. It will still be delicious, it just won't have the garlic flavor to it.
*The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.*
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