Fasano Diet Recipes

[jj442434]

I recently put myself on the Fasano Diet. I kept getting DH outbreaks and couldn't figure it out so I wanted to reduce my exposure as much as possible. I like to cook and eat, and I was a little nervous to do this, especially without being able to use spices. However, it hasn't been bad at all, and I've learned some new things. I wanted to share some recipes and techniques that I've learned, since I couldn't find much online to help.

Note that some of these require special equipment (pressure cooker, immersion blender, etc). I think it's well worth investing in kitchen tools if you have symptoms bad enough to warrant going on the Fasano Diet. It's pretty much the only way you'll consistently get high quality, worry-free food.

Serious Eats Recipes:

Serious Eats has many recipes using fresh herbs and few spices. It's a great source. In all these recipes, the omissions/substitutions really don't negatively affect the food. Some of my favorites:

Chicken Chile Verde, omit fish sauce and sub cilantro stems for cumin

Carnitas + Salsa, omit all spices

Gyros, omit bacon, I just make the meat, then saute bell peppers, red onions, and zucchini. Instead of the sauce, I make homemade toum, which involves blending together

6-8 garlic cloves

1 tsp salt

1/3 cup lemon juice

1 cup neutral oil

The method in this recipe works well, but I like my proportions of ingredients better. This sauce is excellent on many things, use it liberally

Other recipes:

Zucchini Noodles + Homemade pasta sauce. A zucchini noodle tool is cheap and worth investing in. For pasta sauce:

8 oz mushrooms

2 med carrots

2 stalks celery

1 yellow onion

3 lbs roma or other plum tomatoes

any fresh herbs you like

cheese rinds if you have them

saute the mushrooms, then other veggies until soft. Add the tomatoes, blend with immersion blender. Add cheese rinds. Simmer until thick, the longer the better. Add fresh herbs and salt to taste

Jibaritos. A Chicago Puerto Rican plantain sandwich.

1 plantain

whatever marinated meat or veggies you like. I like steak with these, and homemade hot sauce

Slice plantain in half. Saute until fork easily pierces. Smash into a circle between two plates, covered with parchment paper. Saute until crispy. Add whatever veggies and meats and sauces you like

Homemade Hot Sauce

follow this recipe, omit garlic powder. Feel free to saute some onions before adding the peppers and vinegar. Easier with an immersion blender. I subbed serranos because I couldn't find cayenne peppers at the store. It was still quite hot and flavorful. Mix with butter to make buffalo sauce

Thai Curry-esque Thing

juice of 1 lemon

2-4 peppers (serrano, jalapeno, thai, habanero) depending on spice tolerance

2 inches fresh ginger

fresh turmeric, maybe 1/3 to 1/2 the amount of ginger

8 cloves garlic

cilantro stems

1 roma tomato

salt

blend this all together to make a curry paste. Saute the paste until fragrant, cook chicken in the paste until cooked through. Saute any stir fry veggies you like and combine and serve over rice. Search for a Thai curry recipe for more specific instructions. You'll have to omit coconut milk probably

homemade rice flour

take some raw rice, stick it in a high quality blender, and blend until smooth. Use it to make flatbread, or make a roux with the flour to make a mac n cheese sauce over rice

honey toffee

https://www.naturalgrocers.com/recipe/honey-toffee-recipe, this wasn't that good but I missed sweets. omit the nuts

honey meringues

https://foodaciously.com/recipe/honey-meringue also not that good, but works in a pinch. Omit vanilla, use a little bit of lemon juice to replace the acid in cream of tartar

Other more obvious ideas

roast chicken and veggies

oven french fries

smoothies. you can find good deals on smoothie fruits pretty much all year and freeze them

marinated steaks

ribs

homemade roasted salsa over chicken or ground beef

burgers on a homemade hashbrown bun a la Au Cheval

guac dipped with bell peppers

homemade lemonade with honey

cheesy stuffed peppers

 

I'll add anything else I think of, I'd love to hear other ideas people had. I'm just trying to write a post I wish I had a few months ago when I started this

 

[Scott Adams]

Thank you for sharing these recipes! There are others here on the Fasano Diet as well.

[jj442434]

Adding a few recipes and the only good Fasano-compliant dessert that I've made (besides plain fruit/smoothies):

Homemade sausage: add whatever you like in sausage (roast garlic, onions, jalapenos, etc) and some fresh herbs (sage and thyme are classics). Follow the steps in the gyro recipe above. Voila, sausage

Halal cart chicken, omit coriander in marinade, make plain or buttered rice and throw in some fresh turmeric root, skip the sauce because it's not worth it

I'm in the process of attempting this, but this recipe claims to produce excellent "soy sauce" simply by fermenting and dehydrating mushrooms. This would open up a whole new world of Fasano diet recipes

 

Banana ice cream

This is based on the NYT ice cream recipe, search that for detailed instructions

- 3 cups half and half with no additives. If you can find heavy cream with no additives, use 2 cups heavy cream and 1 cup milk. I couldn't find heavy cream without gums

- 2/3 cup honey

- pinch of salt

- 2 egg yolks

- 3-5 ripe bananas. works better if previously frozen

Make the custard via the NYT recipe, add in the bananas and simmer for a while. Blend, let chill in fridge overnight, make in ice cream maker. So good