Low FODMAP Marinated Tofu Cucumber Boats

July 30, 2018

For a fun twist on your traditional Mediterranean salad (that’s also easy on digestion) try these Low FODMAP Marinated Tofu Cucumber Boats.

Vegan, Gluten Free, Dairy Free, Grain Free, Paleo, Nut Free, Egg Free; *contains soy*

I don’t think I’ve been THIS EXCITED to share a recipe with you guys in a while… OK, maybe since last Wednesday when I shared these rainbow Summer Rolls with a bomb SunButter dipping sauce – so good.

But this week we’re shifting from Asian-inspired flavors to a personal favorite area of the world – the Mediterranean! And still not turning on the oven or stove (you’re welcome!).

In case you didn’t know, I lived in Tel Aviv for 2 years after college (you can read more about that here <– one of my 1st blog posts!!), so the Mediterranean holds a special place in my heart.

I consider it a place where I really grew up. I learned to fend for myself, experienced hella LIFE, and also learned to chill out. OK, so sometimes (errr, most of the time) I now forget that I was once a whole lot calmer, but hey, work in progress, right?

One of my favorite parts of living in Tel Aviv was the FOOD! Ingredients were always fresh, whether I was at the quick casual Aroma cafe grabbing lunch, or dining at some of Tel Aviv’s best restaurants. It’s really amazing how much fresh, REAL food is valued.

And that’s one aspect of living in the Mediterranean that has REALLY stuck with me – even in the craziness of New York City!

6 Ways You Can Follow the Mediterranean Diet | C it Nutritionally — Visiting Tel Aviv last year

Six years later, I try to eat as much real food as possible (and think you should too). Sure, there’s wiggle room (like everything, and we should listen to our bodies), but I’m a strong believer in supporting our local ecosystem and trying as much as possible to buy local, organic (when possible), and REAL.

By focusing on ADDING more fresh foods, you’ll automatically cut your consumption of overly processed and packaged foods.

But that’s not to say there isn’t a place for packaged and processed foods – like TOFU.

Here are some of my favorite processed foods!

This marinated tofu is one of the reasons I’m so freakin’ excited to share this recipe with you! I’ve been teasing this marinated tofu for a WHILE on Instagram and now I can finally share it with you, formally. It’s 100% inspired by Alex over at Delish Knowledge, but I made several tweaks to make it low fodmap.

A post shared by Dietitian Chelsey Amer MS, RDN (@citnutritionally) on Jul 9, 2018 at 4:42am PDT

And I know many of you have been asking for more gut-friendly, low fodmap recipes.

(For those of you who are like low-WHAT?! FODMAPs are a group of fermentable carbohydrates that can be difficult for those of us with IBS to tolerate. Personally, when I eat too many fodmap-containing foods, I get hella bloated, which is no fun!)

Even if you don’t have IBS (Irritable Bowel Syndrome), maintaining good gut health is essential for overall good health. We’re learning more and more about the microbiome (what feels like daily) and one way you can promote good gut health is by eating more fermented foods.

Miso, in the marinade for the tofu, is made from fermented soybeans.

Another reason I’m obsessed with this recipe?

It has alllll the Mediterranean flavors – salty, umami, savory… gang’s all here!

[Tweet “Looking for a no cook recipe? This gut-friendly Low FODMAP Marinated Tofu Cucumber Boats are a MUST-TRY! #glutenfree #dairyfree #vegan”]

So let’s talk about the Mediterranean diet for a second…

The Mediterranean diet is typically rich in vegetables, fruit, legumes and beans, fish, high quality olive oil and olives, nuts and seeds, and whole grains.

Studies repeatedly show that those who follow a Mediterranean style of eating had…

Reduced risk of heart disease and markers of heart disease
Lower mortality rate
Reduced markers of oxidative stress in the body
Lower chance of developing type 2 diabetes
Fewer signs of psoriasis
An easier time maintaining their weight

So not only is it my favorite style of eating, but it’s one of the best for your overall health. Maybe that’s why I have so many Mediterranean-inspired recipes…

Mediterranean Salmon Salad Stuffed Tomatoes

Mediterranean Mung Bean “Meatballs”

Israeli Cous Cous Stuffed Eggplant

Easy Baked Salmon with Olives

And now, a NEW one for you to add to your repertoire…

My Low FODMAP Marinated Tofu Cucumber Boats are…

Full of Mediterranean flavors
Easy to make with less than 15 minutes hands-on time
No cook and raw
Low FODMAP
Vegan
Gluten free + grain free
Food allergy friendly (*contains soy*)
Perfect for a hot summer day or night!
Fun to eat