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Eggplant and Zucchini Ratatouille

This is a low FODMAPs, simplified version of the French dish ratatouille.

I’ve never been to France and I can’t remember having ratatouille in a French restaurant. I didn’t have French friends either. But the flavors in this dish do bring back childhood memories. My grandfather used to like a similar main dish stew made with zucchini, eggplants, onions, garlic, tomatoes, and lamb. It’s called ‘tabbakh roho’ and I’ve never met anyone else who cooks it. It’s probably inspired by the French ratatouille since my grandfather lived in the Middle East at a time when the French were occupying parts of it.

From history to nutrition, this side dish consists of those non-starchy vegetables you need to eat more of. Usually, I would add lots of garlic and onions for an amazing flavor and a boost of antioxidants. But this week, I started a one-week trial of low FODMAPs diet to see if the recent bloating, gas (excuse me), and stomach pain I’ve been having is related to eating foods high in FODMAPs. That means no onions or garlic for me. If you don’t have these symptoms, go ahead, chop an onion and 2 garlic cloves and saute them in oil before adding the other veggies. You can also add some bell peppers, which are allowed on low FODMAPs diet. I decided to keep the ingredients list short and cut the peppers out (I’m snacking on enough bell peppers as is).

If you do have gas, bloating, diarrhea, constipation, and abdominal pain, read about FODMAPs and let me help you plan meals that take away the discomfort. Read about my private nutrition services.

I served these delicious veggies with baked salmon and brown rice.

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Do you like eggplants or zucchini? How do you prepare them? Have you tried a low FODMAPs diet?

Eggplant and Zucchini Ratatouille
Recipe Type: Vegetables side dish
Author: Nour Zibdeh
Prep time: 15 mins
Cook time: 30 mins
Total time: 45 mins
Serves: 6
This is a low FODMAPs version of the famous French dish Ratatouille
Ingredients
  • 1 large eggplant
  • 3 medium zucchinis
  • 1 tbsp olive oil
  • 1 can diced tomatoes, with juice
  • 1/2 tsp salt
  • 1/4 tsp pepper
  • 1 tsp dried oregano
  • 1 tsp dried and crushed thyme
Instructions
  1. Wash the zucchini and eggplant thoroughly and chop them into 1/2-inch chunks.
  2. Heat the oil in a large saute pan. Add the zucchini and eggplant. Saute for 2-3 minutes (be patient if there isn’t space in the pan. They will shrink).
  3. Add the diced tomatoes with juice, lower the temperature, and simmer for 20 minutes or until vegetables are soft.
  4. Add salt, pepper, oregano, and crushed thyme. If the mixture has too much fluid, uncover and simmer for 5-10 more minutes or until it reaches your desired thickness.
  5. Serve as is or top with a teaspoon of high quality grated Parmesan cheese.

Nour’s guidance and expertise was the key to dramatically halting our son’s [Crohn’s] disease progression! His pediatric gastroenterologist is now in agreement of our choice to treat solely with diet and supplements. All his labs have improved and his inflammatory markers are so low they are practically nonexistent.

– M.D.

Before working with Nour, I experienced intestinal pain off and on for for 54 years with minimal success on medications. I have benefited 100% from Nour’s program as I am now pain free!

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A lot of time and money was wasted on foods that I thought would help my digestive struggles [diarrhea, bloating, hunger], but in fact I was making it worse. The main benefit is getting a handle on what negatively affects my digestive symptom. Doing a total 180 to my eating habits has been pretty amazing.

– J.V.