make your own frozen veggies

This idea came up when I wanted frozen red bell pepper and the grocery only had green pepper, red pepper, and onion mixed together -- two of the three aren't low fodmaps. I tried cooking with the combo anyway, and well, the results were painful.

You can find a few low fodmaps frozen veggies already packaged at the grocery: carrot coins, peas, green beans, spinach. But for more variety, buy low fodmaps veggies fresh and then take a moment to cut them up and put them in freezer storage bags.

My favorites are frozen zucchini, frozen red or orange bell pepper, and frozen bok choy. These are great in soups, Chinese, Italian and Mexican (not the bok choy but the others) and on pizza (the bell pepper is anyway). It's easy to do and also helps me not to waste fresh produce, which I very often forget about when it's way down in the crisper!

my grocery list

this list is a work-in-progress, updated whenever i find products with less fodmaps

deli section:
Boar's Head vermont cheddar cheese (white or yellow), ham (check ingredients), Essenhaus beef base (contains onion powder)

produce section:
grapes, baby carrots, yellow squash, zucchini, red/orange/yellow bell pepper, romaine lettuce heads, baby spinach, bok choy, small red potatoes or yukon gold, raw walnuts or almonds or macadamia nuts, bananas

meat section:
lean ground beef, pork chops, mild sausage (check for no MSGs)

chips aisle:
Kettle's unsalted potato chips, Terra original vegetable chips (contains beet concentrate), Blue Diamond Nut-Thins almond crackers (contains tiny amount milk), Van's Say Cheese GF crackers (contains milk), Mission tortilla chips

baking aisle:
olive oil, Pamela's gluten-free vanilla cake mix (contains inulin), Glutino gluten free all purpose flour, Simple Truth instant oatmeal maple flavor, Nature's Path peanut butter granola, Cascadian Farms chocolate chip granola bars (contains tiny amount milk)

nut butter aisle:
Kroger Private Selection blueberry or raspberry jelly, Kroger creamy natural peanut butter

pasta & condiments aisle:
Gluten-free Ronzoni rotini & Kroger penne pastas, parmesan sprinkles, Simply Heinz tomato ketchup (has no corn syrup), Kroger real mayonnaise

ethnic foods aisle:
Uncle Ben's converted white rice, HemisFares red miso paste, San J's tamari, La Choy sweet & sour sauce (contains tiny amount of corn syrup & green pepper), A Taste of Thai rice noodles

refrigerated section:
Firm or extra firm tofu, eggs with omega 3s, Lactaid brand milk, all-natural bacon

frozen aisles:
Applegate classic pork breakfast sausage, Rudi's original or multigrain bread (contains inulin & honey), Kinnikinnick gluten free frozen pizza crusts, Nature's Path pumpkin spice waffles (contains pear juice concentrate), Simple Truth Kroger brand potato puffs, frozen peas/green beans/carrots/spinach, frozen blueberries, frozen strawberries

ice cream aisle:
Coconut milk ice cream