Perfect Angel Food Cake (Low FODMAP)

20 Minutes prep • 40 Minutes cook • Low FODMAP • Gluten-free • Lactose-free • Serves 8

Thought you would never be able to enjoy Angel Food Cake while following a gluten-free diet? Think again and embrace the joy of having your cake and eating it too! Indulge in my Perfect Gluten-Free Angel Food Cake that captures the light and airy essence of the classic, but completely gluten-free. This cake is not only delicious, it's a testament to gluten-free desserts that can be just as light and delicious as the original. The secret lies in the seamless blend of gluten-free flour alternatives, ensuring a light and tender crumb that satisfies even the most discerning Angel Food Cake enthusiast.

Ingredients

1 1/2 cups egg whites from 10-11 large eggs

1/2 cup gluten-free all-purpose flour

1/2 cup GF Jules gluten-free baking flour

3/4 cup powdered sugar

3/4 cup + 2 tablespoons superfine baking sugar (or granulated sugar that has been pulsed in the food processor a few times)

1/2 teaspoon Kosher salt

1 1/2 teaspoons cream of tartar

1 tablespoon vanilla extract

1/4 teaspoon almond extract

Directions

(1) Prepare: Separate the egg whites and allow them to sit at room temperature for about 30 minutes. Preheat the oven to 350 degrees F. In the bowl of a food processor, pulse together the flour, cornstarch, and powdered sugar together until well blended, about 30 seconds. Set aside in a bowl. Put the granulated sugar in the bowl of your food processor and pulse the sugar about 5-7 times. You don't want to turn it into powdered sugar, just a little finer than it normally is. Set aside.

(2) Beat the egg whites: Place the egg whites in the clean bowl of a stand mixer. With the whisk attachment, beat on high until the egg whites start to foam, then add the salt and cream of tartar and whip a few more seconds to combine. Add the vanilla and almond extract and continue whipping on high speed for another 30 seconds.

(3) Add the sugar: Add the granulated sugar slowly, about 1 tablespoon at a time to the egg whites while they are whipping. Continue whipping until stiff peaks form. (Remove the whisk attachment and lift it out of the mixture—if the peaks left behind stay standing, you have reached “stiff peak” stage.)

(4) Add the dry ingredients: Slowly fold in the dry ingredients 1/3 at a time with a spatula. Do this carefully and slowly so you don't deflate the egg whites. (This is the key to light and airy angel food cake.) Scoop into an ungreased 10-inch tube or round cake pan.

(5) Bake: Bake at 350 degrees F for about 35-40 minutes until lightly golden. Immediately invert the pan onto a cooling rack when you remove it from the oven. Cool completely then run a knife along the edges of the pan and carefully plate the cake.

Eat and enjoy every bite because you can!

Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted. 

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

Link note: This post may contain affiliate links for you to easily purchase items that are linked. I may earn a small commission from qualifying purchases but none of this costs you a thing so feel free to use the links! In addition, for some items, I have provided a special discount code for IBS Game Changers so be sure to use the code when you purchase an item to get the discount that has been arranged just for you.

More Deliciously Low FODMAP™ dessert recipes

Nourishing Gut Health: Unveiling the Benefits of Bone Broth for Irritable Bowel Syndrome

Living with IBS can be challenging, and finding things you can eat that promote digestive well-being is often a key focus. In recent years, bone broth has gained attention as a nourishing elixir that can offer substantial benefits for people dealing with IBS symptoms. In this blog post, I delve into the reasons why bone broth may be your go-to ally in soothing and supporting your digestive system. I also provide links to make or buy good bone broth so you can try it yourself.

1. Gut Soothing Properties:

• Bone broth is rich in gelatin and collagen, which can help soothe and repair the lining of the gut. This may be particularly beneficial for individuals with IBS, where inflammation and irritation of the digestive tract are common concerns.

2. Easy Digestibility:

• The slow simmering of bones and connective tissues in the broth breaks down collagen into gelatin, making it easier for the digestive system to absorb essential nutrients. This ease of digestibility is especially advantageous for those with sensitive stomachs.

3. Nutrient-Rich Composition:

• Bone broth is a nutritional powerhouse, packed with essential nutrients like amino acids, vitamins, and minerals. These elements provide a nourishing boost to individuals managing dietary restrictions or deficiencies associated with IBS.

4. Supports Healthy Microbiome:

• The gelatin in bone broth acts as a prebiotic, fostering the growth of beneficial gut bacteria. A balanced and thriving microbiome is crucial for maintaining gut health, and bone broth can contribute to this microbial harmony.

5. Promotes Hydration:

• Staying hydrated is vital for individuals with IBS. Bone broth's liquid base helps maintain hydration levels, supporting overall digestive function and alleviating common symptoms associated with IBS.

6. Amino Acids for Gut Repair:

• Amino acids like glutamine, found in bone broth, play a crucial role in gut repair and regeneration. These compounds contribute to the healing process of the intestinal lining, potentially reducing inflammation associated with IBS.

7. Eases Digestive Discomfort:

• The warmth and soothing nature of bone broth can provide relief from digestive discomfort. Sipping on a warm cup of bone broth may help ease symptoms such as bloating and cramping.

8. Ideal for Elimination Diets:

• Bone broth is versatile and aligns well with various dietary restrictions. It serves as a valuable addition for individuals following elimination diets or seeking nourishing options within the constraints of their IBS management plan.

9. Enhances Nutrient Absorption:

• The gelatin in bone broth not only aids digestion but also supports nutrient absorption. Improved nutrient assimilation can contribute to overall health and vitality for those with IBS.

10. Culinary Versatility:

• Incorporating bone broth into your diet is easy and versatile. Whether used as a base for soups, stews, or enjoyed on its own, its adaptability makes it a convenient and enjoyable addition to your recipe repertoire.

11. Make your own or buy:

• Making bone broth at home using leftover bones is a cost-effective way to access its nutritional benefits. Here’s a link to a Master Class on making bone broth. Of course, you will substitute chopped leek greens, spring onion greens, and/or garlic scapes for high FODMAP ingredients such as onion and garlic, and you should use bones from organically raised, free-range, and/or grass-fed animals if possible.

• If you don’t want to make your own, Gourmend makes wonderful organic bone broths and they ship directly to you.

  • Gourmend Organic Low-Fodmap Chicken Bone Broth (use code IBSGC15 for 15% discount)

  • Gourmend Organic Low-Fodmap Beef Bone Broth (use code IBSGC15 for 15% discount)

12. Long-Standing Tradition:

• Bone broth has a rich history in various cultures as a healing elixir. Embracing this culinary tradition provides a comforting and holistic approach to supporting your digestive health.

13. Encourages Mindful Eating:

• Preparing and savoring a cup of bone broth can encourage mindful eating practices. Taking the time to enjoy this nourishing beverage may promote a sense of calm and mindfulness, which can positively impact overall well-being.

In conclusion, bone broth emerges as a valuable asset for individuals navigating the challenges of Irritable Bowel Syndrome. Its gentle yet potent properties contribute to gut health, offering a comforting and flavorful addition to your dietary routine. As with any dietary changes, it's advisable to consult with a healthcare professional to ensure that bone broth aligns with your individual health needs and goals. Embrace the nourishing benefits of bone broth, and empower yourself on your journey toward digestive well-being.

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

More Deliciously Low FODMAP™ Tips and Tools

One Pan Seared Chicken in Mushroom Cream Sauce (Low FODMAP)

15 Minutes prep • 25 Minutes cook • Low FODMAP • Serves 6 • Ok to make ahead: Steps 1-3

This recipe marries juicy seared chicken with rich and velvety mushroom cream sauce, all crowned with the salty crunch of crispy prosciutto for a perfectly delicious finish. With the simplicity of using just one pan, this recipe is not only a feast for the taste buds but also a convenient option when you want a delicious meal without the hassle of cleaning up multiple pans. Get ready to savor the flavors in every bite when you dive into this delicious low-FODMAP delight.

Ingredients

1 1/2 pounds thin-cut chicken breasts, or three chicken breasts that you filet into two (or more) pieces each

1/3 cup all-purpose gluten-free flour

1 teaspoon Gourmend garlic scape powder (use code IBSGC15 for a 15% discount)

1 teaspoon Gourmend garlic chive powder (use code IBSGC15 for a 15% discount)

1/2 teaspoon paprika

1 pinch cayenne

1 teaspoon Kosher salt

1/2 teaspoon black pepper

3 ounces prosciutto

4 tablespoons salted butter, divided

1 tablespoon garlic-infused olive oil

2 cups chopped oyster mushrooms (you may use 2 ounces dried oyster mushrooms reconstituted; directions to reconstitute here)

2 leeks, green party only, or spring onion greens, chopped (about 1 cup of chopped greens)

2 teaspoons dry thyme (or 2 tablespoons fresh chopped thyme)

1 teaspoon dry sage (or 1 tablespoon fresh chopped sage)

3 cups chicken broth (or use 1/2 mushroom broth and 1/2 Gourmend chicken broth or Gourmend chicken bone broth)

1/2-1 cup heavy cream

1 cup grated Parmesan cheese, plus more for serving

Fresh thyme leaves (optional) for serving

Directions

(1) Prepare the chicken: This step is optional but results in a more flavorful and tender chicken. Remove chicken from the package, and put it in one layer on a rimmed plate or baking dish. Season both sides of each piece lightly with Kosher salt (about 1/4 - 1/2 teaspoon per side). Cover the dish with plastic wrap and refrigerate until ready to use, ideally 4 hours before cooking or overnight.

(2) Prepare: Fillet the chicken breasts into thinner pieces and sprinkle lightly with Kosher salt and pepper. Place the flour, garlic scape powder, garlic chive powder, paprika, cayenne, salt, and pepper in a shallow bowl and blend together with a fork. Dredge the chicken through the flour mixture and toss to coat. Set aside.

(3) Crisp the Prosciutto: Arrange the prosciutto in one layer in a large skillet set over medium-high heat. Cook until crispy all over, about 5 minutes. Turn frequently to avoid over-browning. Remove from the pan to a paper towel to cool. Once cooled, chop into pieces for serving.

(4) Sear the chicken: In the same skillet, add 1 tablespoon garlic-infused olive oil and 1 tablespoon butter and the chicken. Sear on both sides until golden, 3-5 minutes per side. Add 1 tablespoon butter and allow the butter to brown around the chicken, about 2 minutes. Remove the chicken from the skillet and set aside.

(5) Cook the mushrooms: Add the mushrooms to the pan. Cook undisturbed for 5 minutes or until golden. Add 2 tablespoons butter, the leek greens or spring onion greens, thyme, sage, and a pinch each of salt and pepper. Cook for about 5 minutes, until the mushrooms have browned a bit.

(6) Make the cream sauce: Add the broth. Simmer for 5 minutes, pour in the cream. Add the Parmesan or gruyere cheese and stir into the sauce. Simmer for another 5 minutes until the sauce thickens a bit. Add the chicken to the skillet. Continue to simmer for 5-10 minutes, until the chicken is just cooked through. Remove from the heat. If the sauce is too thin, add more Parmesan cheese.

(7) Plate and serve: Serve the chicken with a sprinkling of grated Parmesan cheese and fresh thyme leaves. Some crusty sourdough bread alongside for soaking up the delicious creamy sauce is a great addition too. Have more sauce than you need? Put it in the blender with some additional cream or whole milk and blend until smooth. Heat and enjoy a delicious cream of mushroom soup!

Eat and enjoy every bite because you can!

Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted. 

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

Link note: This post may contain affiliate links for you to easily purchase items that are linked. I may earn a small commission from qualifying purchases but none of this costs you a thing so feel free to use the links! In addition, for some items, I have provided a special discount code for IBS Game Changers so be sure to use the code when you purchase an item to get the discount that has been arranged just for you.

More Deliciously Low FODMAP™ main course recipes

Easy Umami Chicken and Vegetable Soup (Low FODMAP)

15 Minutes prep • 25 Minutes cook • Low FODMAP • Gluten-free • Serves 6 • Ok to make ahead: Steps 1-4

This time of year drives me into the kitchen to create hearty and delicious soup recipes. This one came together quickly with simple ingredients I had on hand. I encourage you to embrace the warmth and simplicity of my Easy Umami Chicken and Vegetable Soup—a comforting bowl that invites you to savor the nourishing goodness of a whole range of delicious and healthy ingredients. Perfect when you want a quick and heartwarming meal, this soup combines tender chunks of chicken with herbs, seasonings, vegetables, and rich broth. Whether you're in need of a quick weeknight dinner or a soothing remedy for a chilly evening, my Easy Umami Chicken and Vegetable Soup will be just right for everyone.

Ingredients

2 tablespoons garlic-infused olive oil

2 tablespoons salted butter

1 teaspoon each dry thyme, rosemary, and sage

3/4 cup chopped leek greens

2 - 3 medium size carrots, chopped

2 stalks celery, chopped

3/4 teaspoon Kosher salt

1/2 teaspoon black pepper

6 cups chicken bone broth and/or chicken broth (I used Gourmend Low FODMAP Chicken Bone Broth or Gourmend low FODMAP Organic Chicken Broth - use code IBSGC15 for 15% discount)

1 cup white rice

2 boneless skinless chicken breasts, cut into bite-sized pieces

1 parmesan rind (optional but adds flavor)

2 bay leaves (optional but adds flavor)

1/2 cup grated Parmesan cheese

3 tablespoons gluten-free soy sauce or tamari

2 tablespoons lemon juice

1 bunch (or bag) baby spinach, washed, long stems removed, and roughly chopped (optional)

3 tablespoons salted butter

Grated Parmesan cheese, lemon wedges, and/or fresh thyme for serving (optional)

Directions

(1) Prepare: Chop the leek greens, carrots, celery, and chicken. Wash, remove long stems, and roughly chop the spinach. Grate Parmesan cheese and juice lemon.

(2) Cook the vegetables: In a Dutch Oven or large soup pot, set over medium heat, add the garlic-infused olive oil and 2 tablespoons of salted butter. When hot, add the dry herbs and let sizzle in the fat for about 30 seconds. Then add the leek greens, carrots, and celery. Season with salt and pepper and stir to combine. Saute uncovered over medium heat until the vegetables are tender, 3 - 5 minutes, stirring occasionally.

(3) Add the chicken and the broth: Turn the heat to medium-high, add the chicken broth, and heat just to a boil. Rinse and add the rice and stir to combine. Season chicken with salt and pepper then add to the broth mixture and stir to combine. Add the Parmesan rind and bay leaves, if using. Reduce the heat to medium or low and allow to simmer, uncovered, until rice is tender, 15-20 minutes.

(4) Finish: In the last two minutes of cooking, remove the Parmesan rinds and bay leaves. Then, add the lemon juice, soy sauce, Parmesan cheese, and chopped spinach and stir to let the spinach wilt into the soup. Remove the pot from the heat and add 3 tablespoons salted butter. Let the butter melt into the soup. Stir, taste, and then add more salt and/or pepper if needed.

(5) Plate and serve: Ladle the soup into bowls and serve with fresh thyme leaves, parmesan cheese, and a generous squeeze of lemon.

Eat and enjoy every bite because you can!

Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted. 

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

Link note: This post may contain affiliate links for you to easily purchase items that are linked. I may earn a small commission from qualifying purchases but none of this costs you a thing so feel free to use the links! In addition, for some items, I have provided a special discount code for IBS Game Changers so be sure to use the code when you purchase an item to get the discount that has been arranged just for you.

More Deliciously Low FODMAP™ soup recipes

Mushroom Bourguignon with Smoky Sourdough Croutons (Low FODMAP)

20 Minutes prep • 40 Minutes cook • Low FODMAP • Gluten-free • Vegetarian • Serves 4 - 6 • Ok to make ahead: Steps 1-4

Step into a world of hearty indulgence with my Mushroom Bourguignon with Smoky Sourdough Croutons—an enticing vegetarian feast that will satisfy the heartiest of appetites. Imagine richness and flavor reminiscent of the best beef bourguignon you've tasted, but with a delightful twist—this time, it's entirely meat-free. I've combined Low FODMAP oyster mushrooms, with leek greens, aromatic herbs, and spices to create a dish that doesn't compromise on taste or satisfaction. Smoky sourdough croutons add the perfect finishing touch complementing the savory mushrooms and adding an element of crunchy texture to the dish. Whether you're a devoted vegetarian or simply looking to explore a soul-warming, meatless main course, this Mushroom Bourguignon will leave your taste buds craving more.

Ingredients: Mushroom Bourguignon

3 - 4 tablespoons butter

3 tablespoons garlic-infused extra-virgin olive oil, plus more as needed

2 pounds fresh oyster mushrooms, chopped or 4 ounces dried oyster mushrooms, reconstituted (see instructions here)

2 large leeks, green part only, chopped (about 2 cups chopped greens)

1 teaspoon Kosher salt

1/2 teaspoon black pepper

2 medium carrots, cut into matchsticks

1 tablespoon tomato paste

2 1/2 tablespoons gluten-free all-purpose flour

1 1/2 cups dry red wine

1 1/2 cups low-FODMAP mushroom broth or low-FODMAP vegetable or beef broth

1 tablespoon gluten-free soy sauce, plus more to taste

3 large stalks of fresh thyme or 1 teaspoon dried thyme

1 bay leaf

1 - 2 Parmesan rinds (optional to add extra flavor)

Ingredients: Smoky Sourdough Croutons

6 slices real sourdough bread, cubed

2 tablespoons garlic-infused extra-virgin olive oil

2 teaspoons smoked paprika

1/2 teaspoon Kosher salt

1/2 teaspoon black pepper

Cooked polenta, gluten-free pasta, zoodles, spaghetti squash, quinoa, or mashed potatoes, for serving

Directions: Mushroom Bourguignon

(1) Prepare: Chop mushrooms, leek greens, and carrots. If using dried mushrooms, reconstitute them. Instructions to do that can be found in this blog post. Be sure to save the soaking liquid to use as mushroom broth in this recipe.

(2) Cook the mushrooms: Add 2 tablespoons butter or oil to a large Dutch oven or heavy soup pot set over medium heat. When the fat is hot, add half the mushrooms in one layer in the pan. (If it doesn’t all fit in the pan in one layer, you might have to do this in two or three batches.) Cook the mushrooms until they are golden brown on one side, about 3 minutes. Stir and let them brown on the other side, 2 to 3 minutes more. Transfer mushrooms to a rimmed baking sheet or plate and sprinkle lightly with Kosher salt and black pepper. Repeat with another 2 tablespoons butter and the remaining mushrooms and leek greens, seasoning them with salt and pepper as you go.

(3) Cook the leek greens and carrot: After cooking and removing all the mushrooms, reduce heat to medium-low. To the same pan, add another 1 tablespoon butter or olive oil. Add leek greens and carrot sticks and sauté until the leek greens start to soften, about 5 minutes. Stir in tomato paste and cook for 1 minute. Stir in flour and cook, stirring, for 1 minute, then add the wine, broth, 1 tablespoon gluten-free soy sauce, thyme, and bay leaf, scraping down the sides and bottom of the pot. Add the Parmesan rinds (if using).

(4) Add cooked mushrooms: Add reserved cooked mushrooms back to the pot and bring to a simmer. Partly cover the pot and simmer on low heat until the sauce is thick, 30 to 40 minutes. Taste and add more salt and/or soy sauce if needed.

(5) Plate and serve: Serve the mushroom bourguignon on a bed of polenta, mashed potatoes, zoodles, spaghetti squash, or quinoa topped with smoky sourdough croutons.

Directions: Smoky Sourdough Croutons

(1) Prepare: Preheat oven to 300 degrees F. Remove most of the crust and cube the sliced sourdough bread.

(2) Season the bread cubes: Put the bread cubes in a large bowl, drizzle with olive oil, and toss gently but well (you want the bread to maintain its shape but also get coated with olive oil). Add more olive oil if the bread seems dry. Sprinkle with about half the smoked paprika, salt and pepper. Toss. Sprinkle with the remaining smoked paprika, salt and pepper. Toss again.

(3) Bake: Spread in one layer on a rimmed baking sheet and bake at 300 degrees F until crisp (about 20 minutes). Toss halfway through baking.

Eat and enjoy every bite because you can!

Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted. 

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

Link note: This post may contain affiliate links for you to easily purchase items that are linked. I may earn a small commission from qualifying purchases but none of this costs you a thing so feel free to use the links! In addition, for some items, I have provided a special discount code for IBS Game Changers so be sure to use the code when you purchase an item to get the discount that has been arranged just for you.

More Deliciously Low FODMAP™ vegetarian recipes

The Art of Cooking with Low FODMAP Dried Oyster Mushrooms

As I’m sure you know, oyster mushrooms are the one mushroom, tested by Monash University and determined to be low in FODMAPs. This is, of course, the reason I use them exclusively in my low FODMAP recipes. But they’re on the pricey side so I set out to find a less expensive alternative. Dried oyster mushrooms turn out to be a great alternative. Just one ounce of dried oyster mushrooms can remarkably replace eight ounces of fresh mushrooms in your recipes.

If you haven’t already, delve into the world of dried oyster mushrooms, where the concentrated flavors and tremendous nutritional value of these magical fungi have the power to elevate your culinary creations. In this blog post, I share the wonders of cooking with dried oyster mushrooms—truly a game-changer in the kitchen.

Dried Mushroom Magic:

Dried oyster mushrooms boast an intense flavor profile that makes them a secret weapon for enhancing the taste of various dishes. Not only are they a pantry staple with a long shelf life, but they also offer a robust alternative to their fresh counterparts. The concentrated essence of dried oyster mushrooms means that just one ounce can remarkably replace eight ounces of fresh mushrooms—a budget-friendly and flavor-packed option.

Proper Reconstitution is Critical:

Bringing dried oyster mushrooms to life is a simple yet crucial step in unleashing their culinary potential. Begin by simmering the mushrooms in boiling water for approximately 30 minutes. Use enough water to cover the dried mushrooms in the pan. This process not only rehydrates the mushrooms but also infuses the soaking liquid with its rich essence. Once plump and tender, lift the reconstituted mushroom pieces out of the liquid and cut them as needed for your recipe.

Liquid Gold:

Don't overlook the liquid produced during the rehydration process—it's culinary gold! Allow the soaking liquid to stand for a few minutes, enabling any residual grit to settle at the bottom. Carefully pour off the clear liquid, which is now a flavorful mushroom broth. This liquid gold serves as a fantastic addition to your recipes, imparting depth and richness to broths, sauces, and more.

A Treasure Trove at Your Fingertips:

Dried oyster mushrooms aren't hard to find; they're readily available in many supermarkets and specialty stores. Conveniently, popular chains like Trader Joe's, and Sprouts often stock them. For those who prefer online shopping, you can brands such as Harmony House dried oyster mushrooms on Amazon here.

Culinary Creativity Unleashed:

The versatility of dried oyster mushrooms knows no bounds. From risottos and stir-fries to soups and stews, these mushrooms add a distinctive umami depth that transforms ordinary dishes into extraordinary culinary experiences. Experiment with your favorite recipes or explore new ones, letting the rich, earthy flavor of dried oyster mushrooms take center stage.

A Note of Caution: Discard the Murky Remains:

While the soaking liquid is a culinary gem, exercise caution by discarding the murky remains settled at the bottom. This step ensures that any residual grit or impurities are left behind, allowing you to enjoy the pure, unadulterated essence of your dried oyster mushrooms.

Cooking with dried oyster mushrooms unveils a world of culinary possibilities. Whether you're a seasoned chef or a home cook looking to elevate your dishes, these concentrated fungi promise a flavorful adventure in every bite. So, embark on a journey of culinary magic and let dried oyster mushrooms redefine the way you approach cooking, one umami-infused dish at a time.

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

Link note: This post may contain affiliate links for you to easily purchase items that are linked. I may earn a small commission from qualifying purchases but none of this costs you a thing so feel free to use the links! In addition, for some items, I have provided a special discount code for IBS Game Changers so be sure to use the code when you purchase an item to get the discount that has been arranged just for you.

More Deliciously Low FODMAP™ Tips and Tools

Navigating Life with Irritable Bowel Syndrome: A Guide to Empowerment

Living with Irritable Bowel Syndrome (IBS) can be a daily challenge, but it doesn't have to define your life. By approaching it from multiple directions and adopting a proactive and holistic approach, you can empower yourself to lead a fulfilling and balanced life. In this blog post, I’m sharing some practical tips and strategies to help you navigate the complexities of IBS and discover a sense of well-being.

Understand Your Triggers: The first step towards managing IBS is identifying your triggers. A great way to do this is to keep a daily diary to track your diet, hydration, exercise, stress, along with any symptoms you might be experiencing. This will help you pinpoint specific foods or stressors that may exacerbate your symptoms. Knowledge is power, and understanding your triggers is key to making informed choices.

Consult with Healthcare Professionals: Confirming your symptoms are related to IBS, vs something else, is a very important step. Once you’ve identified your most common triggers it’s always a good idea to consult with a gastroenterologist or your primary healthcare provider to discuss your symptoms, rule out other possible causes, and develop a personalized treatment plan.

Try a Low FODMAP Diet: Consider experimenting with a Low FODMAP diet, which restricts certain fermentable carbohydrates known to trigger IBS symptoms. It’s important, when trying any new diet, to keep your diary going by documenting your intake and your symptoms. It’s also important to ensure you're maintaining a balanced and nutritious diet. Lots of people identify a few things they can tolerate and they stick to just those things. This is not a good long-term strategy for managing IBS as you need great variety to ensure good health.

Prioritize Stress Management: Stress is a common trigger for IBS symptoms. Incorporate stress-reducing activities into your daily routine, such as mindfulness meditation, yoga, or deep breathing exercises. Establishing a consistent self-care routine can help you manage your stress levels and promote an overall sense of well-being, which in turn can diminish your IBS symptoms.

Stay Hydrated: Getting adequate hydration is crucial for digestive health. Ensure you're drinking enough water throughout the day (every day), as it helps maintain bowel regularity and supports overall digestive function. Build habits that help you maintain your hydration such as using a water bottle, or filling a glass in the kitchen that you drink every time you pass through.

Regular Exercise: Engage in regular physical activity, tailored to your comfort level. Exercise has been shown to alleviate IBS symptoms by promoting healthy digestion and reducing stress. Choose activities that you enjoy, whether it's walking, swimming, riding your bike, or doing some other form of gentle exercise. The most important thing, when choosing an exercise, is that you choose something you enjoy doing so you will do it regularly.

Build a Support System: Living with IBS can be emotionally challenging. Establish a support system of understanding friends and family, and consider joining an online community, such as my IBS Game Changer Community, where you can share experiences and get low FODMAP recipes and tips. Connecting with others who understand what you're going through can provide comfort and valuable insights.

Living with Irritable Bowel Syndrome is a journey, and it's essential to approach it with patience and self-compassion. By understanding your triggers, adopting a balanced lifestyle, and seeking support when needed, you can reclaim control over your life and thrive despite the challenges of IBS. Remember, you're not alone, and with the right strategies, living well with IBS is entirely within reach.

Need help on your journey?

More Deliciously Low FODMAP™ Tips and Tools

Mastering Mindful Eating: 13 Essential Strategies to Detox from Mindless Munching

For better or for worse, the holidays are often focused on food. And not just healthy, nourishing food, but food that may be extra rich, extra sugary, and full of FODMAP Triggers. So how do you get back to a mindful mindset when it comes to eating? Detoxing from mindless eating involves building (or rebuilding) mindful eating habits and breaking free from automatic, unconscious consumption. In this blog post, I am sharing some steps to help you regain control and foster a more mindful relationship with food.

You can start by creating a focus on what your body needs, not what your primitive brain wants. This will help you make decisions and prioritize those decisions that support your focus on health. For me, that focus is captured in this variation on Michael Pollan’s philosophy on food: Eat real food. Mostly plants. Prepare it yourself.

Read on for some specific things you can do to help yourself reset after the holidays.

Raise Awareness:

• Start by acknowledging and recognizing your mindless eating habits. Be aware of situations, emotions, or triggers that lead to unconscious eating.

Be Mindful:

• Engage your senses when eating. Sit down and pay attention to the food on your plate. Notice the colors, textures, and flavors of your food. Chew slowly. Savor each bite. This helps you appreciate your food and recognize the signals your body sends when you have had enough.

Create a Distraction-Free Zone:

• Designate specific eating areas and times. Avoid eating in front of the TV, or computer, or while scrolling through your phone. Minimize distractions so you can focus on your meal.

Control Your Portion Sizes:

• Eat your meals on a plate or in a bowl to maintain a clear sense of how much you’re eating and encourage appropriate portion sizes. Don’t eat out of the container, bag, or carton. This can help prevent overeating.

Meal Planning:

• Plan your meals in advance. Having a structured eating schedule reduces the likelihood of impulsive, mindless eating.

Stay Well-Hydrated:

• Stay hydrated throughout the day. Sometimes, feelings of hunger are actually signals of dehydration. Start your day with a big glass of water (this can also help regulate your bowel movements). Drink water before reaching for a snack, then wait 15 minutes to be sure you're truly hungry before eating.

Listen to Hunger Cues:

• Pay attention to your body's hunger and fullness signals. Eat when you're hungry and stop when you're satisfied, rather than relying on external cues or emotional triggers. Don’t eat so fast that you zoom right past your body’s ability to let you know it’s full! Slow down, chew your food, and put your fork down between bites.

Mindful About Snacking:

• If you can break the habit of snacking altogether, that’s a great way to minimize mindless eating. But, if you want to keep snacks in your diet, choose them thoughtfully. Opt for real food here too, and something with protein, fiber, and fat that will be filling and satisfying (a handful of nuts, a few of my Amazing Seed Crackers with cheese or Nutzo Nut & Seed Butter, or some chopped vegetables and lactose-free cottage cheese or Nutzo Nut & Seed Butter are great choices). Be conscious of portion sizes. Sit down and savor your snack rather than eating it on the go.

Emotional Awareness:

• Identify emotional triggers for mindless eating. When you feel stressed, bored, or anxious, find alternative ways to cope, such as taking a short walk, practicing deep breathing, or engaging in a hobby. Work on just feeling your emotions instead of letting them drive you to the kitchen to drown them in a bag of chips or a box of cookies. If you give them time, these feelings usually pass within a few minutes, and you can avoid the need to buffer them with food.

Keep a Food Journal:

• Track your meals and snacks in a journal or phone app. This helps you become more aware of what, when, and how. much you eat, making it easier to identify patterns of mindless eating. It’s a great way to be “onto yourself” about portions and portion sizes too.

Mindful Grocery Shopping:

• Plan your meals and related grocery shopping list ahead of time and stick to it. Avoid shopping when hungry, as this can lead to impulse purchases of unplanned and less nutritious foods.

“Safe” Refrigerator and Pantry Shelves:

• Clear out your fridge and pantry of the foods that you tend to eat mindlessly. Often that means the highly processed salty, sugary, or fatty foods that come in boxes and bags. If you live with others and the refrigerator and pantry are shared, then establish certain shelves that are just for you and that contain only the foods you want to be eating. Then you can focus only on those shelves when you’re hungry or preparing a meal. Avoiding temptations is a huge step in the direction of preventing mindless eating in the first place!

Seek Support:

• Share your goals with friends, family, or a support group. Having a supportive network can provide encouragement and accountability on your journey toward more mindful eating.

Remember, developing mindful eating habits takes time and patience. Be kind to yourself throughout the process, celebrate small victories, and gradually integrate these practices into your daily life for a sustainable and positive transformation. The more you practice these techniques, the less you overload your body and the better you feel. It’s something to look forward to!

Need help on your journey? Make an appointment and let’s talk!

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

Link note: This post may contain affiliate links for you to easily purchase items that are linked. I may earn a small commission from qualifying purchases but none of this costs you a thing so feel free to use the links! In addition, for some items, I have provided a special discount code for IBS Game Changers so be sure to use the code when you purchase an item to get the discount that has been arranged just for you.

More Deliciously Low FODMAP™ Tips and Tools

A Few IBS Game-Changing Tips for a Happy Holiday

As we all enjoy the holiday season, I want to extend warm wishes and a virtual hug to this incredible community of warriors who navigate the world of IBS with resilience and strength. Amidst the festive cheer, I understand the unique challenges the holidays can pose for those managing IBS symptoms. But fear not, I'm here to spread some joy and offer a few game-changing tips to make your holidays as enjoyable and stress-free as possible.

1. Mindful Munching: 'Tis the season of treats, and while indulging is part of the joy, I encourage mindful munching. Consider low FODMAP alternatives to your favorite holiday snacks, and savor each bite consciously.

2. Festive Flavors, Low FODMAP Style: Transform your holiday feast into a symphony of flavors that won't trigger discomfort. Explore some of my creative recipes that embrace the festive spirit while staying true to your low FODMAP lifestyle. Think roasted meats, flavorful herbs, and festive spices!

3. Sip Smart: Stay hydrated with gentle, soothing beverages. Opt for low FODMAP choices like peppermint tea or infused water with seasonal fruits (keeping an eye on FODMAP content, of course!).

4. Self-Care Amidst the Celebrations: Remember to prioritize self-care. Take breaks when needed, practice deep breathing, and find a quiet space to recharge. Your well-being is the best gift you can give yourself.

5. Connect and Share: The IBS journey can be challenging, but you're not alone. Reach out to this amazing community for support, tips, and shared experiences.

As we navigate the holiday festivities, let's celebrate the victories, big and small, that make us true IBS game changers. From me to you, may your holidays be filled with joy, delicious low FODMAP delights, and the warmth of connection.

Wishing you all a happy and healthy holiday season!

Warmly,

Katherine

More Deliciously Low FODMAP™ Tips and Tools

Pomegranate Cranberry Sauce (Low FODMAP)

20 Minutes prep • 8 Hours chill • Low FODMAP • Gluten-free • Lactose-free • Serves 8 • Ok to make ahead: Steps 1-4

Celebrate the season with the perfect blend of cranberries and pomegranates in this delicious Pomegranate Cranberry Sauce that’s about to become your new favorite! Both of these vibrant gems come together to create a sauce that strikes the perfect balance between sweet and tart. Whether you're serving it alongside the classic turkey, spreading it on warm rolls, or pairing it with your other favorite festive dishes, this Pomegranate Cranberry Sauce will add a touch of elegance and a burst of holiday flavor to every bite.

Ingredients

12 ounces fresh cranberries

1/2 cup light brown sugar, packed

1/4 cup pomegranate molasses (or corn syrup* will also work)

3 sprigs fresh thyme

1 medium pomegranate, arils (seeds) removed (about 1 cup pomegranate arils)

Directions

(1) Prepare: Remove the seeds from the pomegranate, being careful to keep them whole.

(2) Cook the cranberries: Put the cranberries, sugar, pomegranate molasses or corn syrup, and thyme in a saucepan over medium heat. Bring to a boil and stir gently, but often, as it cooks for about 5 minutes until most of the cranberries have burst open.

(3) Cool: Remove from the heat, remove the thyme sprigs, and let cool.

(4) Finish: When cooled to room temperature, add the pomegranate arils and stir gently to combine.

Make-ahead note: At this point, you may put it in an airtight container and refrigerate it overnight (or longer), until ready to serve

(5) Plate and serve: Serve chilled with your holiday turkey, pork loin, or everyday chicken!

Eat and enjoy every bite because you can!

*Recipe note: If you use corn syrup in place of the pomegranate molasses, please use Karo brand corn syrup, which contains no high-fructose corn syrup (HFCS is high in FODMAPS). 

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

Link note: This post may contain affiliate links for you to easily purchase items that are linked. I may earn a small commission from qualifying purchases but none of this costs you a thing so feel free to use the links! In addition, for some items, I have provided a special discount code for IBS Game Changers so be sure to use the code when you purchase an item to get the discount that has been arranged just for you.

More Deliciously Low FODMAP™ holiday recipes

Creamy Winter Chicken Soup with Gnocchi and Vegetables (Low FODMAP)

20 Minutes prep • 25 Minutes cook • Low FODMAP • Gluten-free • Serves 6 • Ok to make ahead: Steps 1-6
Warm your soul with my easy-to-make Creamy Winter Chicken Soup with Gnocchi and Vegetables—an indulgent medley of smoky, creamy, and hearty flavors that promises to be an instant family favorite. This soup is a comforting escape from the chill of winter, bringing together chicken, gnocchi, and a robust assortment of vegetables. Embrace the coziness of the season with a bowl of this delicious and richly flavorful soup tonight.

Ingredients

2 tablespoons garlic-infused olive oil

1 large leek, green part only, chopped (about 1 cup chopped greens)

6 small-medium carrots, chopped

4 celery stalks, chopped

2 tablespoons salted butter

2 tablespoons gluten-free all-purpose flour

1 pound boneless skinless chicken breasts or thighs

1 tablespoon Italian seasoning (see note)

1 teaspoon smoked paprika

2 teaspoons dry thyme

1/4 teaspoon red pepper flakes

1/4 teaspoon Kosher salt

1/4 teaspoon black pepper

1 parmesan rind (optional but adds great flavor)

4-6 cups low FODMAP chicken broth (I use Whole Foods Organic 365 chicken broth or Gourmend low FODMAP Organic Chicken Broth - use code IBSGC15 for 15% discount)

1/2 cup chopped sun-dried tomatoes

4-6 cups baby spinach (stems removed)

1/2 - 1 cup heavy cream, or lactose-free whole milk

3/4 cup grated parmesan

12 ounces fresh potato gnocchi

Directions

(1) Prepare: Chop the vegetables.

(2) Cook the vegetables: In a large soup pot set over medium heat, add the olive oil and, once hot, add the leek greens. Cook 3 minutes, until tender. Add the carrots and celery. Cook another 3 minutes.

(3) Add the seasoning: Shift the vegetables to one side and add the butter to the pan. Once melted, add the flour to the butter and let cook for one minute. Add the Italian seasoning, smoked paprika, thyme, and 1/4 teaspoon each of red pepper flakes, salt, and pepper.

(4) Add the broth and chicken: Add 4 cups chicken broth. Put the chicken into the soup and add the parmesan rind, if using. Bring to a simmer and keep simmering over medium heat for 20 minutes, until the chicken is cooked through.

(5) Shred the chicken: Remove the chicken to a cutting board and shred using two forks or cut it into bite-sized pieces if you prefer. Add the chicken back to the soup.

(6) Add remaining ingredients: Stir in the sun-dried tomatoes, cream/milk, parmesan, and spinach, and, once the spinach has wilted down in the broth, add the gnocchi. Cook until the gnocchi are cooked and the soup is nice and warm throughout about 5 minutes. If the soup is too thick, add additional chicken broth.

(7) Plate and serve: Serve the soup topped with parmesan and with some real sourdough bread alongside.

Note: To make your own Italian seasoning, combine 1 tablespoon dried basil, 1 tablespoon dried oregano, 1 teaspoon dried thyme, 1/2 teaspoon dried rosemary, and 1/2 teaspoon dried sage. Store any extra in an empty spice jar or other airtight container.

Eat and enjoy every bite because you can!

Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted. 

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

Link note: This post may contain affiliate links for you to easily purchase items that are linked. I may earn a small commission from qualifying purchases but none of this costs you a thing so feel free to use the links! In addition, for some items, I have provided a special discount code for IBS Game Changers so be sure to use the code when you purchase an item to get the discount that has been arranged just for you.

More Deliciously Low FODMAP™ soup recipes

Smoky Bacon Gouda Pizza (Low FODMAP)

20 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-free • Serves 4 • Ok to make ahead: Steps 1-4

My gluten-free crust is so good, whatever you put on top already has a head start on being delicious! This Smoky Bacon Gouda Pizza is full of fall flavor with bacon, gouda, and even a touch of pumpkin in the sauce. Each bite is a savory celebration of smoky seasoning, cheesy goodness, and the subtle hint of pumpkin. Get ready to savor the essence of the season with this irresistibly flavorful and gluten-free pizza.

Ingredients: Crust

3⁄4 cup warm water (105 – 110 degrees F)

1 tablespoon sugar

1 packet active dry yeast (2 1/4 tsp)

2 cups gluten-free flour (I used Bob’s Red Mill 1 to 1)

1 teaspoon Kosher salt

1 teaspoon dried basil

1 large egg

1 teaspoon apple cider vinegar (or white vinegar works too)

2 tablespoons garlic-infused olive oil (or regular)

Additional olive oil for spreading the dough

Ingredients: Topping

1/2 cup pumpkin puree (or you can use tomato sauce if you prefer)

1 teaspoon chili powder

1 teaspoon smoked paprika

1 teaspoon Smoke N Sanity Essence of Garlic Salt (use code IBSGC15 for 15% discount)

1 tablespoon low FODMAP hot sauce

1 cup chopped kale

1/2 cup grated extra sharp cheddar cheese

1 1/2 cups grated gouda cheese

4 slices thick-cut bacon, cooked and chopped

Chopped cilantro, green onion greens, and just a drizzle of honey (optional) for serving

Directions

(1) Prepare: Set pizza stone or cookie sheet on the lower rack of the oven and preheat oven to 425 degrees F. Grate the cheese. Cook the bacon and chop it into small pieces. Line a cookie sheet (without edges) with parchment paper.

(2) Prove the yeast: Combine water, sugar, and yeast in a small bowl and let sit for 2-3 minutes until it begins to froth.

(3) Make the dough: Combine flour, salt, and dried basil in a large bowl. Add in the egg, olive oil, vinegar, and yeast mixture.

Stir until the flour is combined and the dough comes away from the sides of the bowl. Don’t add more flour – the dough is supposed to be a bit sticky. Transfer the dough to the prepared cookie sheet with the parchment paper.

(4) Form the dough: Using your fingers dipped in olive oil, press and push the dough out into a round or rectangle. This part takes a bit of patience but keep pressing the dough out across the parchment. It will be a bit sticky so keep dipping your fingers in olive oil and keep pressing the dough out until it’s all about the same thickness and in the shape you want. The surface of your crust doesn’t have to be smooth, your toppings will be covering it anyway. I like to spread it out fairly thin so I have more room to add toppings! You can roll the edges under if you like a thicker edge.

(5) First bake: Before adding any toppings, pre-bake the crust. Transfer the crust on the parchment to the hot pizza stone or cookie sheet in the oven and cook for 8 minutes.

(6) Make the sauce: Combine pumpkin (or tomato sauce), chili powder, smoked paprika, garlic salt, hot sauce (if using) and stir well to combine.

(7) Add toppings: Remove the crust from the oven and spread about half the pumpkin/tomato mixture on the crust. Use just enough to cover the pizza crust but don’t create a thick layer (save the extra for another pizza). Top with Kale, both grated cheeses, and the bacon pieces.

(8) Bake: Slide the pizza on the parchment paper back onto the hot pizza stone or cookie sheet in the oven and cook for 10 minutes until the cheese is melted and bubbling, and the crust is starting to brown.

(9) Plate and serve: Remove from the oven onto a cutting board then slice and serve while it’s still nice and hot topped with chopped cilantro, green onion greens, and an optional (but very delicious) light drizzle of honey (1 teaspoon of honey is low FODMAP serving).

Eat and enjoy every bite because you can!

Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted. 

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

Link note: This post may contain affiliate links for you to easily purchase items that are linked. I may earn a small commission from qualifying purchases but none of this costs you a thing so feel free to use the links! In addition, for some items, I have provided a special discount code for IBS Game Changers so be sure to use the code when you purchase an item to get the discount that has been arranged just for you.

More Deliciously Low FODMAP™ main course recipes

Savory One-Pan Chicken, Wild Rice, and Vegetables (Low FODMAP)

20 Minutes prep • 60 Minutes cook • Low FODMAP • Gluten-free • Serves 6 • Ok to make ahead: Steps 1 - 2

Delicious, comforting, and easy to make. What could be better? This recipe combines plenty of vegetables, wild rice, and chicken with the perfect blend of herbs and seasonings plus rich Gouda cheese and butter to deliver simple goodness in every bite. Enjoy simplicity at its finest with this easy-to-make, one-pan, utterly delicious recipe.

Ingredients

6 chicken thighs (bone-in, skin on)

2 tablespoons garlic-infused olive oil

1 large leek, green part only, chopped (about 1 cup chopped greens)

2 tablespoons fresh chopped thyme (or 2 teaspoons dry thyme)

1 tablespoon fresh chopped sage (or 1 teaspoon dry sage)

1 tablespoon Italian seasoning (To make your own, combine 1 tablespoon each basil and oregano with 1 teaspoon each thyme, rosemary, and dry sage. Store the extra in an empty spice jar for next time!)

1/2 teaspoon chili powder

1 teaspoon Kosher salt

1/2 teaspoon black pepper

1 1/2 cups dry wild rice blend

1 cup oyster mushrooms, chopped

1 cup chopped celery

1 cup cubed gouda cheese

1 cup dry white wine (or use more chicken broth if you prefer)

2 cups chicken broth (I use Whole Foods Organic 365 chicken broth or Gourmend low FODMAP Organic Chicken Broth - use code IBSGC15 for 15% discount)

6 tablespoons salted butter

Pinch (or more) red pepper flakes (optional) for serving

Directions

(1) Prepare: Preheat the oven to 400 degrees F. Chop the leek greens, mushrooms, and fresh herbs (if not using dry herbs).

(2) Saute the veggies and herbs: In an oven-safe skillet with reasonably high sides, heat the olive oil over medium-high heat. When the oil is hot, add the dry herbs (thyme, sage, Italian seasoning) to the oil and let sizzle for about 30 seconds. Next add the leek greens, mushrooms, celery, chili powder, and salt and pepper, and cook for about 3 minutes until the leek greens have softened. Finally, add the wild rice, and the Gouda cheese and stir to combine.

(3) Add the liquid: Pour over the wine (if using) and let it sizzle and burn off some of the alcohol. Then add the chicken broth. Lay the chicken pieces over the rice mixture. Add a slice of butter on top of each chicken piece then a grinding of black pepper and a sprinkle of salt.

(4) Bake: Cover with foil (or a lid if you have one for your pan) and bake for 45 minutes. Remove the cover and bake for another 15-20 minutes, until the rice is cooked to your liking and the chicken is cooked through. If the rice is a bit hard, add 1/3 cup water or broth and cook for an additional 10 minutes.

(5) Plate and serve: Remove from the oven and serve topped with a sprinkle of red pepper flakes, chopped green onion greens, and/or fresh thyme.

Eat and enjoy every bite because you can!

Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted. 

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

Link note: This post may contain affiliate links for you to easily purchase items that are linked. I may earn a small commission from qualifying purchases but none of this costs you a thing so feel free to use the links! In addition, for some items, I have provided a special discount code for IBS Game Changers so be sure to use the code when you purchase an item to get the discount that has been arranged just for you.

More Deliciously Low FODMAP™ main course recipes

Sweet Potato Enchilada Bake (Low FODMAP)

20 Minutes prep • 40 Minutes cook • Low FODMAP • Gluten-free • Serves 8 • Ok to make ahead: Steps 1-5

Indulge in a vibrant fusion of Mexican flavors and the velvety creaminess of sweet potatoes with my quick and easy Sweet Potato Enchilada Bake. In this recipe, I've incorporated a simple homemade enchilada sauce, addressing the challenge of finding truly low FODMAP canned options. For added versatility, you can opt for classic corn tortillas or create a lighter, lower-carb version using Trader Joe's Egg Wraps—a surprisingly airy choice for a dish of this nature. Prepare to delight your taste buds with this blend of bold spices and the comforting flavor of sweet potatoes in every bite.

Ingredients: Easy Low FODMAP Enchilada Sauce

10 ounces boxed or canned diced tomatoes (the low FODMAP Serving is 1.27 ounces)

1/4 cup water

2 tablespoons garlic-infused olive oil

2 teaspoons apple cider vinegar

1 teaspoon cumin

2 teaspoons Smoke N Sanity Essence of Onion Salt (use code IBSGC15 for 15% off)

2 teaspoons chili powder

1/4–1/2 teaspoon chipotle chili powder

1/2 teaspoon kosher salt

1 teaspoon oregano– optional (dry or 1 tablespoon chopped fresh)

Ingredients: Casserole

12 x 6-inch gluten-free corn tortillas or 6 Trader Joe’s Egg Wraps (for a lower-carb version)

2–3 cups grated extra-sharp cheese

For serving: chopped cilantro, green onion greens, diced avocado, sour cream, and Low FODMAP hot sauce

Ingredients: Filling

2 tablespoons garlic-infused olive oil

1 bunch green onions, green part only, chopped

1 large yam or sweet potato, diced into 1/2 inch cubes (optional, or use 1 large bell pepper, or 2 zucchini)

3 cups cooked shredded chicken, browned seasoned ground chicken, turkey, or beef

Or 1 can butter or cannellini beans, drained and rinsed (for a vegetarian version)

1 can fire-roasted mild diced green chilies (optional)

2 teaspoons cumin

2 teaspoons chili powder

1 teaspoon kosher salt

Directions

(1) Prepare: Preheat oven to 400 degrees F. Grate the cheese. Chop the green onion greens and the sweet potato. Chop the veggies, if using.

(2) Make the Enchilada Sauce: Place all the sauce ingredients in a blender and blend until smooth, set aside.

(3) Make the vegetable filling: Place a large frying pan over medium heat, add the oil when the pan is hot, then saute the green onion greens and sweet potatoes (or other vegetables of your choice) until tender, about 10-12 minutes, covering half way through, to allow the potatoes to get tender. Add cumin, chili powder, and salt and saute until blended and potatoes are tender. Remove from the pan and set aside.

(4) Make the meat filling: In the same large frying pan over medium heat, add the oil when the pan is hot, then add one pound each ground beef and ground pork (or all beef or all pork if you prefer) to the pan. Break up the meat and cook until browned. Add cumin, chili powder, and salt and saute until blended

(5) Put together the casserole: In a 9 x 13 inch baking dish, spread out ½ cup of enchilada sauce, to lightly coat the bottom of the pan. Spread out 2 egg wraps or 4 tortillas on top of the sauce.  Spread about half of the filling over the egg wraps/tortillas. Layer on about half of the canned green chilies (if using), and 1 cup of the grated cheese.  Drizzle with about 1/2 cup enchilada sauce. Top with 2 more egg wraps or 4 more tortillas, add the remaining filling, green chilies, 1 cup cheese, and top with 2 more egg wraps or 4 more tortillas. Drizzle the top with the remaining enchilada sauce and any additional cheese you have left.

Make-ahead note: At this point, you may put the whole casserole in the refrigerator and bring it out when you are ready to cook and serve.

(6) Bake: Cover tightly with 1 layer of parchment and then a layer of foil (to prevent foil from sticking to the casserole) and bake for 30 minutes. Uncover, and bake 10 more minutes. Remove from the oven and let rest 5 minutes before cutting and serving.

(7) Plate and serve: Serve with sour cream, diced avocado, and cilantro or chopped green onion greens.

Eat and enjoy every bite because you can!

Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted. 

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

Link note: This post may contain affiliate links for you to easily purchase items that are linked. I may earn a small commission from qualifying purchases but none of this costs you a thing so feel free to use the links! In addition, for some items, I have provided a special discount code for IBS Game Changers so be sure to use the code when you purchase an item to get the discount that has been arranged just for you.

More Deliciously Low FODMAP™ main course recipes

Chocolate Oatmeal Cookies (Low FODMAP)

20 Minutes prep • 10 Minutes cook • Low FODMAP • Gluten-free • Makes 12 Sandwiched Cookies

Experience the best of two worlds with my delicious Chocolate Oatmeal Cookies—a delightful fusion of classic buttery oatmeal cookies and the indulgent richness of chocolate. Each bite promises just the right amount of each. Get ready to embark on a yummy journey of taste where the rustic charm of oatmeal cookies meets the decadent taste of chocolate in every delightful bite.

Ingredients

1 stick (8 tablespoons) salted butter

1/2 cup packed brown sugar

1 tablespoon corn syrup (see recipe note)

1 teaspoon vanilla extract

1 cup gluten-free rolled oats

1/4 cup almond flour

1/2 teaspoon kosher salt

1 egg white

1 1/2 cups semi-sweet chocolate chips, melted

Directions

(1) Prepare: Position racks in the upper and lower thirds of the oven. Preheat the oven to 350 degrees F. Line 2 baking sheets with parchment paper.

(2) Melt the butter and sugar: In a skillet over medium heat, melt the butter together with the brown sugar. Bring to a boil and cook for 1 minute, until the sugar dissolves and starts to look like caramel. Remove from the heat and transfer to a bowl. Whisk in the corn syrup and vanilla, and keep whisking until smooth and glossy. Add the oats, almond flour, and salt stirring until well combined. Let cool for 5 minutes, then stir in the egg white. Let the dough sit for 10 minutes to thicken. 

(3) Bake: Drop a heaping teaspoon-size amount of dough on the prepared baking sheets, leaving about 3 inches of space between each one. Bake for 7-9 minutes until golden brown around the edges. Allow the cookies to cool on the baking sheet for 5 minutes, then transfer to a wire rack to cook completely. 

(4) Melt the chocolate: Put the chocolate in a microwave-safe bowl or large measuring cup. Heat in 30-second increments, stirring once the chocolate has really started to melt. Keep heating and stirring just until the chocolate is smooth when you stir it.

(5) Sandwich the cookies: Put a dollop of melted chocolate on the bottom of one cookie and sandwich it together with another cookie of similar shape/size. Continue until all cookies have been paired and sandwiched.

(6) Plate and serve: Let sit at room temperature until the chocolate hardens, or refrigerate if you’re in a hurry. Store cookies in an airtight container for up to 4 days.

Eat and enjoy every bite because you can!

Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted. 

Recipe note: Please use Karo brand corn syrup, which contains no high-fructose corn syrup (HFCS is high in FODMAPS). 

When you are following a low FODMAP diet, overconsumption of sugar of any sort is not recommended. So, even though you may want to eat the whole pan of treats, cut them into squares and eat only one to allow yourself a treat without triggering your IBS symptoms. And, if you are highly sensitive to fructose, you may not be able to tolerate any sweet desserts. You are your own best judge of your tolerance for any potential IBS trigger. 

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

Link note: This post may contain affiliate links for you to easily purchase items that are linked. I may earn a small commission from qualifying purchases but none of this costs you a thing so feel free to use the links! In addition, for some items, I have provided a special discount code for IBS Game Changers so be sure to use the code when you purchase an item to get the discount that has been arranged just for you.

More Deliciously Low FODMAP™ dessert recipes

Creamy Parmesan Chicken with Rosemary Bacon (Low FODMAP)

15 Minutes prep • 30 Minutes cook • Low FODMAP • Gluten-free • Serves 4 • Ok to make ahead: Steps 1-3

Succulent chicken in a creamy Parmesan sauce, topped with crispy rosemary-infused bacon, and served atop potato gnocchi—all cooked to perfection in a single pan. This dish has amazing flavor and it’s easy to make. Add a side salad and you’ve got a meal! Change up your weekly routine with this excellent blend of creamy, savory, and herby goodness. I think the whole family will love it!

Ingredients

4 small or 2 large boneless chicken breasts (slice the large ones horizontally in two)

1/2 teaspoon Kosher salt

1/4 teaspoon black pepper

1/3 cup gluten-free flour

1/2 teaspoon paprika

1 pinch cayenne

2 tablespoons fresh thyme leaves (or 2 teaspoons dry thyme), plus more for serving

4 slices thick-cut bacon

1 tablespoon fresh rosemary, finely chopped, or 1 teaspoon dry rosemary

3 tablespoons salted butter

1 large leek, green part only, chopped (about 1 cup chopped greens)

1 1/2 cups low FODMAP chicken broth (I use Whole Foods Organic 365 chicken broth or Gourmend low FODMAP Organic Chicken Broth - use code IBSGC15 for 15% discount)

3/4 -1 cup heavy cream

2 cups roughly chopped kale or spinach

1 pound gluten-free potato gnocchi or you can substitute a firm gluten-free pasta such as Rummo gluten-free Penne Rigate

3/4 cup grated parmesan cheese

Directions

(1) Prepare the chicken: This step is optional but results in a more flavorful and tender chicken. Remove chicken from the package, and put it in one layer on a rimmed plate or baking dish. Season both sides of each piece lightly with Kosher salt (about 1/4 - 1/2 teaspoon per side). Cover the dish with plastic wrap and refrigerate until ready to use, ideally about 4 hours before cooking or overnight.

(2) Prepare: Preheat the oven to 400 degrees F. Wash and chop the leek greens, rosemary, and the kale or spinach. Season the chicken with salt (if you didn’t pre-salt the chicken ahead of time) and pepper. Add the flour, paprika, cayenne, and 1 tablespoon fresh thyme or 1 teaspoon dry thyme to a shallow bowl. Dredge the chicken through the flour mixture, tossing to coat each piece well.

(3) Cook the bacon: In an oven-proof skillet large enough to hold all the chicken in one layer, cook the bacon over medium heat until crisp, about 5 minutes. During the last minute of cooking, sprinkle the chopped rosemary on the bacon and flip the bacon over a few times to distribute. Transfer the cooked bacon to paper towels to drain. When cooled, chop the bacon and reserve it for serving.

(4) Sear the chicken: In the same skillet, add 1 tablespoon of butter and let melt. Add the chicken and sear the chicken (cook for 3 - 5 minutes on each side until golden brown.) Add another tablespoon of butter to the pan and let it melt and brown around the chicken in the pan, about 2 minutes. Remove the chicken from the skillet to a plate.

(5) Cook the chicken: To the same skillet, add 1 more tablespoon of butter, the leek greens, a tablespoon of chopped fresh thyme (or a teaspoon of dry thyme), and a pinch each of salt and pepper. Add the chicken broth. Simmer for 3 - 5 minutes, pour in the cream. Add the kale and the gnocchi. Cook for 5 minutes, until the gnocchi floats. Slide the chicken back into the skillet. Spoon sauce over the chicken in the pan. Sprinkle with the parmesan. Transfer to the oven and cook, uncovered, for 10 minutes, until the sauce is bubbling around the chicken.

(6) Plate and serve: Serve the chicken, gnocchi (or pasta), and sauce topped with the rosemary bacon and extra chopped fresh thyme.

Eat and enjoy every bite because you can!

Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted. 

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

Link note: This post may contain affiliate links for you to easily purchase items that are linked. I may earn a small commission from qualifying purchases but none of this costs you a thing so feel free to use the links! In addition, for some items, I have provided a special discount code for IBS Game Changers so be sure to use the code when you purchase an item to get the discount that has been arranged just for you.

More Deliciously Low FODMAP™ main course recipes

The Transformative Power of Exercise for IBS

Unlocking the potential of exercise as an IBS game-changer is a revelation you might not have expected. While the overall health benefits of physical activity are widely known – stress management, cardiovascular health, improved sleep – the impact of exercise on IBS symptoms is equally profound. Yes, you heard it right. Walk your way to feeling better!

In the toolkit of IBS management, which might already include things like the low FODMAP diet and stress-relieving activities such as yoga and meditation, physical exercise must be considered as an important and powerful addition. Supported by a robust body of evidence, it’s clear it has the potential to transform overall IBS symptoms.

Understanding IBS as a disorder of gut-brain interaction reveals an important point: miscommunication between the gut and the brain can lead to painful symptoms and irregularities. Exercise can be an incredible normalizer, bridging the gap and improving overall symptoms. Not only that, but the movement induced by physical activity also sparks life into the gastrointestinal tract, offering relief from the clutches of constipation (which is an issue for many of you).

When it comes to choosing the best types of exercise for IBS, the game-changing principle is simple: go for what you enjoy the most and what you will actually DO. Long-term commitment and regular engagement are key to getting the most benefit from exercise. In general, moderate-intensity exercises are the most beneficial for those with IBS – think walking, hiking, aerobic exercise, yoga, pilates, or even tai chi and qigong. All have proven to be allies in relieving bloating, gas, and other IBS symptoms.

But what about more intense workouts like running or HIIT? Here's where the game changes. While moderate-intensity exercise is great for relieving IBS symptoms, ramping up the intensity and duration can over-stress the body. Why? Because exercise (especially intense exercise) redirects blood away from the gastrointestinal tract, prioritizing muscles that are working hard. For some, this shift might trigger diarrhea or abdominal cramps. For others, it may induce significant pain. Your body will give you the feedback you need. All you need to do is listen!

The research underscores the point that moderate-intensity exercise often outperforms vigorous exercise in relieving IBS symptoms. But, and it's a significant but, individualization is key.

Individualization extends to how you feel in the moment. In a flare? Gentle exercises like yoga or tai chi might be your best allies. Feeling your best? Experiment with jogging or cycling. The game-changing truth is clear: exercise isn't a one-size-fits-all solution, but when tailored to you, it's an IBS ally like no other. And if you find an exercise you enjoy that also makes you feel good, then you’ll be able to do it regularly. And that’s where you’ll see the greatest benefit.

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

More Deliciously Low FODMAP™ Tips and Tools

Classic Sour Cream Cheesecake (Low FODMAP)

20 Minutes prep • 9 Hours cook/chill • Low FODMAP • Serves 8 • Ok to make ahead: Steps 1-6

This Classic Sour Cream Cheesecake has the perfect harmony of rich creaminess and just the right amount of sweetness. The velvety texture of cream cheese blends seamlessly with the tangy flavor of sour cream, creating a truly delicious filling that sits atop a buttery graham cracker crust. Whether you're entertaining guests or simply treating yourself, this Classic Sour Cream Cheesecake is a perfect choice because it’s easy to make, you can make it ahead of time, and it’s low FODMAP so everyone at the table can enjoy it.

Ingredients: Crust

1 1/2 cups gluten-free graham crackers (about 1 sleeve), ground into crumbs

6 tablespoons salted butter, melted

Ingredients: Cheesecake

16 ounces lactose-free cream cheese, at room temperature

16 ounces lactose-free sour cream, at room temperature

1 cup superfine white sugar (you can also use granulated sugar and be sure to blend very well)

3 eggs, at room temperature

1 tablespoon vanilla extract, vanilla bean paste or any other flavoring of your choice

Directions

(1) Prepare: Preheat the oven to 350 degrees F. Bring the cream cheese, sour cream, and eggs to room temperature. Melt the butter.

(2) Make the graham cracker crumbs: In the bowl of your food processor, add the graham crackers. Pulse on and off until all crackers have turned to crumbs. You can also do this by putting the graham crackers in a ziploc bag and using a rolling pin or heave glass to crunch them up.

(3) Make the crust: Drizzle the melted butter over the cracker crumbs in the bowl of your food processor. Pulse until all crumbs and butter are combined. You can also combine butter and crumbs in a mixing bowl with a wooden spoon. Pour the crumbs into the bottom of a 7 - 9-inch springform pan and pat them with your fingers to make an even layer or make it slightly thicker at the edges if you prefer.

(4) Bake the crust: Bake in the preheated oven for 10 minutes until the crust has dried out and begins to brown just a bit. Remove from the oven and set aside.

(5) Make the filling: In the bowl of your food processor or stand mixer, combine cream cheese and sour cream and blend until completely smooth. Add the sugar, eggs, and vanilla and blend well but don’t whip air into the mixture. Scrape down the sides to ensure all sugar and eggs are blended into the cheese mixture. Pour the batter into the pan gently so as not to disturb the crumb crust.

(6) Bake: Put in the preheated oven and bake for 30 minutes. Turn off the oven. Don’t open the oven door. Leave the cheesecake in the oven for one hour. Remove and let cool to room temperature. Cover with plastic wrap and refrigerate for at least 8 hours (more is fine).

(7) Plate and serve: Run a knife around the edge of the pan and carefully remove the sides of the springform pan. Slice the cake and serve with fresh berries or your favorite topping.

Eat and enjoy every bite because you can!

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

Link note: This post may contain affiliate links for you to easily purchase items that are linked. I may earn a small commission from qualifying purchases but none of this costs you a thing so feel free to use the links! In addition, for some items, I have provided a special discount code for IBS Game Changers so be sure to use the code when you purchase an item to get the discount that has been arranged just for you.

More Deliciously Low FODMAP™ dessert recipes

Crispy Baked Tacos and Mexican Rice (Low FODMAP)

15 Minutes prep • 30 Minutes cook • Low FODMAP • Gluten-free • Serves 3 - 4 • Ok to make ahead: Step 1

Get ready to elevate your taco night with a twist that's sure to become a family favorite: Crispy Tacos Baked together with Mexican Rice! This mouthwatering recipe combines the best of both worlds – the classic flavors of crispy tacos and the comforting goodness of baked rice. This dish comes together effortlessly in the oven and is a crowd-pleaser striking the perfect balance between simplicity and indulgence.

Ingredients: Tacos

1 pound ground beef, chicken, or turkey

1 bunch green onions, green part only, chopped

2 tablespoons Smoke N Sanity Taco Seasoning (use code IBSGC15 for 15% discount)

6-8 corn tortillas (gluten-free) or 6-8 premade gluten-free crispy taco shells

4 tablespoons olive oil or avocado oil

1-2 cups shredded extra sharp cheddar cheese, pepper jack, or Mexican cheese blend

1 tablespoon salted butter

1 cup dry long-grain rice

1 poblano pepper, seeded and chopped

2 1/2 cups low FODMAP chicken broth or water (I use Whole Foods Organic 365 chicken broth or Gourmend low FODMAP Organic Chicken Broth - use code IBSGC15 for 15% discount)

1/2 cup fresh chopped cilantro/green onions for serving

1/2 avocado, chopped, for serving

Red pepper flakes (optional), for serving, and here’s a nifty red pepper flake grinder too!

Ingredients: Cilantro Lime Sour Cream

1 cup lactose-free sour cream

3/4 cup fresh cilantro, chopped

1 teaspoon Smoke N Sanity Essence of Garlic Salt (use code IBSGC15 for 15% discount)

1 teaspoon Smoke N Sanity Essence of Onion Salt (use code IBSGC15 for 15% discount)

2 tablespoons lime juice

Directions

(1) Prepare: Preheat the oven to 425 degrees F. Line an 8” x 8” baking pan with foil or parchment. Grate the cheese. Chop the green onions. Seed and chop the pepper.

(2) Cook the meat: Heat a large oven-safe skillet over medium-high heat. When hot, add 1 tablespoon olive oil, then add the ground meat, cook the meat and onion, breaking up the meat as it cooks, until the meat is browned, about 5 minutes. Add the taco seasoning and 3/4 cup water. Reduce the heat to medium and simmer until the sauce has thickened slightly around the meat, 5 minutes. Then remove 3/4 of the meat from the skillet to a plate and set aside.

(3) Cook the rice: To the skillet, add the butter, rice, and chopped poblano pepper. Cook until the rice is toasted (about 3 minutes), then stir in 2 1/2 cups of chicken broth or water (I like to heat before adding, but it’s not necessary). Bring to a boil over high heat, then reduce the heat to low and cook, uncovered, for 15 minutes. If the rice is getting dry during this time, add a bit more broth or water.

(4) Fry the tortillas: Add 1 tablespoon of olive oil to a small frying pan, and cook the taco shells one at a time over medium-high heat. Turn each tortilla when it starts to bubble up, about 30 seconds per side if the oil is hot enough. Add more oil and let it get hot before putting in the next tortilla. When you take each tortilla out of the hot oil, fold it in half over the round handle of a wooden spoon (to allow it to fold without breaking) and set it on paper towels to drain. You can also buy and use premade crispy taco shells (just make sure they are gluten-free).

(5) Pre-bake the tacos: Put the cooked taco shells in the prepared baking dish. Divide the meat among each shell and top with half the cheese. Bake for 10 minutes, until the cheese has melted.

(6) Final bake: Move the pre-baked tacos from the oven and nestle them into the rice in the skillet. Sprinkle with the remaining cheese, and transfer to the oven to bake for 10-15 minutes until the cheese is melted. Watch to be sure the tortillas don’t get overly brown.

(7) Make the cilantro lime sour cream: Meanwhile, make the cilantro lime sour cream. Combine all ingredients in a small bowl and stir until well blended.

(8) Plate and serve: Serve the hot tacos and rice drizzled with cilantro lime sour cream and topped with additional cilantro, green onions, avocado, and red pepper flakes.

Eat and enjoy every bite because you can!

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

Link note: This post may contain affiliate links for you to easily purchase items that are linked. I may earn a small commission from qualifying purchases but none of this costs you a thing so feel free to use the links! In addition, for some items, I have provided a special discount code for IBS Game Changers so be sure to use the code when you purchase an item to get the discount that has been arranged just for you.

More Deliciously Low FODMAP™ main course recipes

One Pan Chicken and Rice: Creamy Comfort Food (Low FODMAP)

10 Minutes prep • 45 - 50 Minutes cook • Low FODMAP • Gluten-free • Serves 4

Indulge in the ultimate comfort of my One-Pan Chicken and Rice. This effortlessly delicious recipe brings together tender chicken, perfectly cooked rice, and a luxuriously creamy sauce all in a single pan, minimizing the fuss and maximizing the flavor. Reminiscent of risotto it's a comforting feast that promises not only to satisfy your taste buds but also to make your kitchen smell wonderful while it’s cooking. Get ready for a creamy, savory experience that will have everyone asking for more!

Ingredients

2 tablespoons garlic-infused olive oil

4 bone-in, skin-on chicken breasts (the bones and skin enhance the flavor and creaminess of the sauce)

1 teaspoon Kosher salt

1/2 teaspoon black pepper

1 teaspoon dry thyme

1 teaspoon dry rosemary

1 leek, green part only, chopped

1 bunch green onions, green part only, chopped (plus a few for serving)

4 cups low FODMAP chicken broth (I use Whole Foods Organic 365 chicken broth or Gourmend low FODMAP Organic Chicken Broth - use code IBSGC15 for 15% discount)

1-2 Parmesan rinds (optional but adds a lot of flavor)

2 dry bay leaves

1 cup short-grain brown rice

1/4 teaspoon red pepper flakes for serving (optional) and here’s a nifty red pepper flake grinder

Directions

(1) Prepare: Preheat oven to 350 degrees F. Chop the vegetables.

(2) Cook the vegetables: In a heavy soup pot or Dutch Oven set over medium-high heat, add 2 tablespoons garlic-infused olive oil. When hot, add the leek and green onion greens, and cook for a couple of minutes to soften.

(3) Braise the chicken: Add the chicken, skin side down, to the pan, pushing the greens out of the way so the skin of the chicken is on the bottom of the pan. Season with Kosher salt and pepper and sprinkle with 1/2 of the thyme and rosemary. Cook for about 5 minutes until well browned. Flip the chicken pieces over, sprinkle with salt and pepper, and the other half of the thyme and rosemary.

(4) Add the chicken broth: Add the chicken broth, parmesan rinds, and bay leaves.

(5) Bake: Put the pan in the oven and cook, uncovered, for about 40 minutes until the rice is tender. Check the pan occasionally and add more broth if it’s getting dry.

(6) Chop the chicken: After about 40 minutes, when the rice is cooked, take the pan out of the oven. Remove the Parmesan rinds and bay leaves. Remove the chicken pieces from the pan to a cutting board. Pull the meat and skin from the bones with a fork (it will be falling off the bone). Discard the bones and chop the chicken meat and finely chop the skin (skin is optional but it adds a lot of flavor and creaminess to the final dish).

(7) Finish: Return the chopped meat to the pan and stir.

(8) Plate and Serve: Spoon generous servings into bowls and sprinkle with chopped green onion greens and red pepper flakes.

Eat and enjoy every bite because you can!

Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted. 

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

Link note: This post may contain affiliate links for you to easily purchase items that are linked. I may earn a small commission from qualifying purchases but none of this costs you a thing so feel free to use the links! In addition, for some items, I have provided a special discount code for IBS Game Changers so be sure to use the code when you purchase an item to get the discount that has been arranged just for you.

More Deliciously Low FODMAP™ main course recipes