Greek lemon chicken salad with sourdough croutons (low FODMAP)

Prep 30 minutes • Cook 15 minutes • Low FODMAP • Serves 4 • This hearty Greek-themed salad is a delightful combination of flavors that will brighten up a weeknight or make a splash on the weekend. The sourdough croutons are excellent so don’t leave them off!

INGREDIENTS:

1 pound boneless skinless chicken breasts, cut into bite-size chunks

4 tablespoons garlic-infused olive oil

1 tablespoon balsamic vinegar

1 teaspoon smoked paprika

2 teaspoons dried oregano (or 1 tablespoon chopped fresh oregano)

Zest and juice of 1 lemon

Red pepper flakes, kosher salt, and black pepper

1 cup traditional sourdough bread cut into cubes

2 tablespoons butter

Kosher salt

6 cups shredded romaine or butter lettuce

1 cup cherry tomatoes, halved

2 Persian cucumbers, sliced

Optional for serving: Feta cheese, fresh herbs, mixed olives

INGREDIENTS - VINAIGRETTE:

1/4 cup extra virgin olive oil

Juice of 2 lemons (about 1/3 cup lemon juice)

2 tablespoons balsamic vinegar

1 tablespoon dijon mustard

2 teaspoons maple syrup

Kosher salt and black pepper

DIRECTIONS:
In a small jar, combine 2 tablespoons of garlic-infused olive oil, balsamic vinegar, paprika, oregano, lemon juice, lemon zest, crushed red pepper flakes, and a large pinch of salt.

In a Ziploc bag, combine the chicken, and the marinade and marinate for 15 minutes or up to overnight in the refrigerator until ready to cook.

Meanwhile, make the croutons. Heat the olive oil in a small skillet over medium heat. When the oil shimmers, add the bread and a pinch of red pepper flakes. Cook, stirring occasionally until golden and toasted all over, about 5 minutes. During the last minute, add the butter and stir the croutons to allow butter to lightly coat them all. Remove from the heat and season with salt. Slide the croutons onto a plate and set them aside. Wipe the skillet clean. 

Make the salad. Combine the lettuce, cherry tomatoes, and cucumbers in a large salad bowl. Toss gently to combine.

Make the vinaigrette. Combine all ingredients in a glass jar and shake until completely smooth. Taste and adjust the salt and pepper.

Heat the same skillet used for the croutons over medium-high heat. Add the chicken in a single layer and cook, stirring once or twice, until the chicken is cooked through, about 5-10 minutes. 

To serve: Divide the salad between 4 plates, add the chicken, croutons, and drizzle with a bit more vinaigrette. Add feta, herbs, and/or olives if you like.

Serve immediately.

Enjoy!

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Ricciarelli almond cookies a la chocolate (low FODMAP)

Prep 20 minutes • Cook 30 minutes • Gluten-free • Dairy-free • Low FODMAP • Makes 24 - 30 cookies • Ricciarelli are dense, chewy Italian almond cookies originating in Siena in the 14th century! This variation on the classic Ricciarelli includes a dark chocolate drizzle. The combination of the orange zest and the dark chocolate with the chewy almond cookies is simply wonderful.

INGREDIENTS:

2 egg whites

1 dash lemon juice

2 1/4 cups almond flour

1 3/4 cups powdered sugar

1 pinch salt

1/4 tsp baking powder

1 tsp orange zest about half a large orange

1 tbsp almond extract

1 tsp vanilla extract

1/2 cup powdered sugar for coating cookies

1/2 cup semi-sweet or dark chocolate chips

DIRECTIONS:

Preheat oven to 300 degrees F.

Whip egg whites and lemon juice together with a stand mixer or hand mixer until stiff peaks form.

Using a sifter or fine-mesh sieve, sift in almond flour, 1 3/4 cups powdered sugar, salt, and baking powder, and fold into egg whites in 2-3 batches. Even though it will form a pretty sticky dough, try to keep some air in the egg whites.

Add orange zest, vanilla extract, and almond extract and fold in until combined.

Line a baking sheet with parchment paper. Using clean hands, roll dough into balls about 1" in diameter, then roll in powdered sugar until well coated. Arrange on a baking sheet with some space between them for spreading, and flatten slightly with your finger dipped in powdered sugar.

When the cookies are ready, bake for about 18 - 20 minutes.

Melt the chocolate in the microwave or over a double boiler. Drizzle the melted chocolate over the cookies.

Serve right away or store in an airtight container for 2-3 days.

Enjoy!

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Thai beef or chicken with creamy coconut rice (Low FODMAP)

25 minutes • Gluten-free • Dairy-free • Low FODMAP • Serves 4-6 • This super easy Thai beef or chicken is fabulous over extra creamy coconut rice. Your whole family will love it. It’s a perfect weeknight dinner.

COCONUT RICE INGREDIENTS:

2 cups uncooked jasmine rice

1 can (14 ounces) full fat coconut milk

14 ounces water (just use the coconut milk can to measure!)

1 tablespoon toasted sesame oil

1 tablespoon fresh lemongrass, chopped

THAI TOPPING INGREDIENTS:

2 medium-size carrots cut into matchsticks

4 baby bell peppers sliced in thin rounds

1 Jalapeno pepper, seeded and sliced

3 green onions (green part only) chopped

2 teaspoons gluten-free low sodium soy sauce

2 teaspoons rice vinegar

1/2 teaspoon maple syrup

THAI BASIL BEEF OR CHICKEN INGREDIENTS:

2 tablespoons garlic-infused olive oil

Juice of 1 lime plus lime wedges for serving

3 teaspoons fresh ginger, grated

1 pound ground chicken, lean ground beef, or even ground pork

Black pepper

1/3 cup + 2 tablespoons gluten-free low sodium soy sauce divided

1 tablespoon maple syrup

Pinch red pepper flakes

2 cups fresh basil leaves, chopped, plus extra for serving

Chopped roasted peanuts for serving

DIRECTIONS:

To make the rice. Add the coconut milk and water to a medium-size pot. Bring to a low boil and then add the rice, sesame oil, and lemongrass. Stir to combine, then place the lid on the pot and turn the heat down to the lowest setting possible. Allow the rice to cook for twenty minutes on low or until all the moisture has been absorbed by the rice.

While the rice is cooking, make the meat. Add the carrots, bell peppers, jalapeno, green onions, soy sauce, rice vinegar, maple syrup, lime juice, and 2 tablespoons of soy sauce to a medium bowl. Toss well and set aside.

Heat a large heavy-bottomed skillet over medium heat. Add the oil and once hot add the ginger. Cook 15-30 seconds then add the meat. Season the meat with black pepper and brown all over, breaking it up as it cooks, about 5 minutes. Once the meat is browned, add 1/3 cup soy sauce, 1 tablespoon maple syrup, and the red pepper flakes, plus 1 cup of fresh basil.

Bring the mixture to a simmer and cook until the sauce coats the meat, about 3-5 minutes. Remove from the heat and stir in the remaining 1 cup fresh basil.

Divide the rice among bowls, top with equal amounts of meat. Add the carrot, pepper mixture on top of the meat.

Garnish with chopped peanuts.

Enjoy!

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Mushroom prosciutto quiche with perfect butter crust (low FODMAP)

45 Minutes to make the crust and prep • 45 - 60 Minutes to cook • Gluten-free • Low FODMAP • Makes one deep dish or two standard depth quiches • Quiche is one of my favorite recipes to use up vegetables that might not be so perfect or extra bits of cheese leftover from a cheese board. You can put different things together in a quiche or follow this recipe for a delicious option! I made this quiche with brie, sharp cheddar, and parmesan, but you could use any combo of cheeses that are in your fridge. Omit the prosciutto for a vegetarian version. Use your imagination!

INGREDIENTS:

1 Perfect buttery pie crust or purchased gluten-free crust (the best I have found is Whole Foods brand gluten-free butter crust)

2 tablespoons garlic-infused olive oil

4 green onions (green part only) chopped

2 cups oyster mushrooms (finely chopped)

2 teaspoons dried thyme

2 ounces prosciutto, chopped (optional)

1/2 teaspoon each of salt and pepper

1/2 cup brie cheese rind removed and cut into chunks (or sub any other low lactose cheese you have on hand)

3/4 cup extra sharp cheddar cheese shredded (or sub any other low lactose cheese you have on hand)

1/2 cup fresh-grated parmesan cheese (or sub any other low lactose cheese you have on hand)

7 eggs

1 1/2 cups lactose-free milk (you can use 2% or whole milk for a creamier taste)

2 tablespoons chives, chopped

DIRECTIONS:

Preheat the oven to 350 degrees F.

Prepare our perfect buttery pie crust in one deep-dish pie pan or two standard-depth pans and put in the freezer.

Meanwhile, prepare the filling. Heat a large skillet over medium heat and add the garlic-infused olive oil. Once hot, add the mushrooms, green onions, dried thyme, salt, and pepper, and cook over medium heat for about 5 minutes until the mushrooms start to brown a bit. Stir in chopped prosciutto and cook until the meat is cooked through (about 2-3 more minutes).

Combine all your grated cheese except the parmesan.

Allow the mixture to cool while you remove the crust from the freezer, brush the interior of the crust(s) with one egg white to seal it and prevent sogginess.

Next, spread a layer of cheese (any cheese except parmesan) evenly over the bottom of the crust.

Spoon half the mushroom mixture over the cheese. Then add another layer of cheese and the other half of the mushroom mixture. Finish with the Parmesan (if using) or one last layer of your grated cheese mixture.

Whisk the eggs and milk in a bowl and pour gently over the vegetables and cheeses.

Sprinkle the chopped chives over the entire quiche.

Bake a deep-dish quiche for 60 minutes then jiggle the pan to confirm the center is no longer liquid and the quiche is cooked through.

Bake standard depth quiches for 45 minutes then jiggle the pan to confirm the center is no longer liquid and the quiche is cooked through.

Remove from oven and allow to sit 10 - 15 minutes before cutting. Or cool to room temperature. Quiche is very flexible this way!

Enjoy!

Pro Tips:

You can make your pie crust ahead of time and store it in the freezer until you’re ready to assemble.

If your pie pans are very full, cook the quiche(s) on a rimmed cookie sheet so they don’t bubble over on the bottom of the oven as they cook.

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Grilled cod with pineapple salsa and coconut rice (low FODMAP)

60 minutes • Gluten-free • Dairy-free • Low FODMAP • Serves 6 • Looking for a taste of the tropics in your own backyard? With this tropical trio, you can take yourself on a virtual vacation to Jamaica without leaving home and without getting a stomach ache. As soon as you dig into this jerk-marinated cod, sweet and savory pineapple salsa, and oh so creamy coconut rice, you'll be transported! Not a fan of fish? Substitute chicken thighs for an equally tantalizing tropical treat.

INGREDIENTS:

6 (6oz) pieces cod fillets

MARINADE INGREDIENTS:

4 teaspoons brown sugar

2 teaspoon ground allspice

2 teaspoon kosher salt

1 teaspoon ground cinnamon

1 teaspoon dried basil

1 teaspoon dried thyme

1/2 - 1 teaspoon cayenne pepper

1 teaspoon ground nutmeg

1/2 teaspoon freshly ground black pepper

4 tablespoons garlic-infused olive oil

4 tablespoons gluten-free low sodium soy sauce

4 tablespoons red wine vinegar

4 tablespoons fresh-squeezed orange juice

2 tablespoon fresh lime juice

2 thinly sliced scallions, green part only

4 teaspoons finely grated fresh ginger

4 teaspoons finely diced jalapeno peppers

PINEAPPLE SALSA INGREDIENTS:

1½ cups diced fresh pineapple

2 tablespoons green onions (green part only), finely chopped

1/4 cup diced red bell pepper

1 tablespoon fresh mint, thinly sliced

1 tablespoon fresh lime juice

1 teaspoon maple syrup

kosher salt, to taste

COCONUT RICE INGREDIENTS:

2 teaspoons vegetable oil

2 cups jasmine rice, rinsed and drained

2 cups canned coconut milk

2 cups water

1 teaspoon kosher salt

DIRECTIONS:

For the marinade, in a medium-size jar, mix together all marinade ingredients and shake well to combine. Pour marinade into a zip lock bag and place fish in the bag with the marinade. Refrigerate for 2 hours or overnight.

In the meantime, prepare the pineapple salsa and coconut rice.

For the pineapple salsa, in a medium bowl, combine pineapple, green onions, red pepper, mint, lime juice, and maple syrup. Toss to combine. Season to taste with salt. Cover and refrigerate for at least one hour to blend flavors.

For the coconut rice, rinse the rice until the water runs clear. Then, heat vegetable oil in a large saucepan over medium heat. Add the rice and sauté for 2 minutes. Add the coconut milk, water, and salt and bring to a boil. Reduce heat to a simmer, cover, and cook 15-20 minutes, until the liquid has been absorbed. Serve hot.

TO GRILL:

Preheat grill or smoker to 375ºF. Place a sheet of heavy-duty aluminum foil directly on the hot grill grates. Remove fish from marinade and place it, skin-side down, on the foil, and turn up the edges of the foil so the juices stay around the fish.

Bake 9-12 minutes or until fish is just cooked through.

TO COOK IN THE OVEN:

Preheat oven to 375ºF.

Line a baking sheet with aluminum foil. Remove fish from marinade and place it, skin-side down, on the foil, and bake 9-12 minutes or until fish is just cooked through.

TO SERVE:

Serve fish over coconut rice and top with pineapple salsa.

Enjoy!

Original recipe inspired by Food52.

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Low FODMAP Ribollita soup

10 Minutes Prep • 30 Minutes Cook • Low FODMAP • Serves 8 • This soup is rustic and deliciously full of Italian flavor and color. Ribollita is traditionally thickened with crusty bread and filled with fresh herbs and vegetables. For our low FODMAP version of this classic soup, we left out the traditional cannellini beans and we used real sourdough bread. It’s a wonderful variation!

INGREDIENTS:

2 tablespoons garlic-infused olive oil

4 scallions (green part only), chopped

3 carrots, chopped

1/4 teaspoon crushed red pepper flakes

28 oz crushed tomatoes (San Marzano are nice but you can use any type you like)

4 cups low FODMAP chicken broth

3 sprigs fresh thyme

2 tablespoons chopped fresh basil

1/2 teaspoon minced fresh rosemary

1 bay leaf

1 Parmesan rind, about 4-inch size

Kosher salt and black pepper, to taste

1 small bunch Tuscan kale, ribs and stems removed, chopped

2 cups cubed crusty traditional sourdough bread, day-old or stale

Grated Parmesan cheese, and fresh basil, for serving (optional)

DIRECTIONS:

In a large pot, heat the olive oil over medium-high heat. Add the green onions and carrot and cook for 5 minutes or until vegetables start to soften. Stir in the red pepper flakes, cook for 2 minutes.

Add the tomatoes, broth, thyme, basil, rosemary, bay leaf, and Parmesan rind. Season with salt and black pepper, to taste. Stir until combined.

Simmer the soup with the lid slightly ajar for 20 minutes or until the vegetables are softened. Remove the lid and stir in the kale.

Add the bread and simmer for 3-5 minutes or until the bread starts to dissolve into the soup and the soup thickens.

Remove the thyme sprigs, bay leaf, and Parmesan rind and discard. Taste and season with additional salt and pepper, if necessary.

Ladle the soup into bowls and top with Parmesan cheese, and fresh basil, if desired.

If you don’t have day-old bread or stale bread, you can dry it out in the oven. This is a thick soup. If you prefer more liquid, you can add more chicken broth.

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Roasted pork tenderloin with white wine cream sauce (Low FODMAP)

10 minutes prep • 60 minutes grill or 3+ hours smoker • Gluten-free • Low FODMAP • Serves 4 - 6 • This pork tenderloin is flavorful and crispy on the outside, juicy and tender on the inside. Served with our white wine cream sauce, this may just be our favorite pork tenderloin anywhere!

INGREDIENTS:

Two 1-pound pork tenderloins (see pro tip)

2 tablespoons garlic-infused olive oil

2 teaspoons basil

2 teaspoons oregano

1 teaspoon marjoram

2 teaspoons garlic scape powder

2 teaspoons cumin

2 teaspoons salt

2 teaspoons chili powder

1 teaspoon smoked paprika (optional but highly recommended)

1/2 teaspoon black pepper

2 tablespoons dark brown sugar

DIRECTIONS:

Pierce tenderloins all over with a fork then rub the garlic-infused olive oil onto all sides of the meat.

Make your rub by whisking together the remaining ten dry ingredients. Sprinkle rub mixture all over tenderloin(s), patting it onto the surface of the meat on all sides.

GRILL DIRECTIONS:

Preheat grill to medium-high (about 400 degrees F).

Grill for 20-30 minutes until the outside is browned and crispy but not burned, and the internal temperature of the thickest part registers at least 145 degrees F.

SMOKER DIRECTIONS:

Preheat smoker to 180 degrees.

Place tenderloins diagonally on the smoker grill and smoke at 180 degrees for 3 hours until outside is browned.

Increase the smoker temperature to 275 degrees F and cook until the internal temperature of the thickest part registers at least 145 degrees F. For 1-pound tenderloins, this should only take about 15 or 20 minutes.

OVEN-BAKE DIRECTIONS:

Preheat oven to 400 degrees and lightly grease a large baking/casserole dish.

Bake for 25-35 minutes until outside is browned and the internal temperature of the thickest part registers at least 145 degrees F.

Spoon any remaining juices from the pan over the slices for extra flavor and juiciness.

TO SERVE:

Allow meat to rest, covered with foil, on a cutting board for 5-10 minutes before slicing. Slice into 3/4-inch pieces.

Serve with our white wine cream sauce, mashed Yukon potatoes, and a vegetable of your choice.

Allow meat to rest, covered with foil, for 5-10 minutes before slicing. Slice into 3/4 - 1-inch pieces.

Serve with our white wine cream sauce, mashed Yukon potatoes, and a vegetable of your choice.

Enjoy!

Pro tips:

This recipe is pretty flexible and you can use 1-2 very small pork tenderloins, or one medium-large pork tenderloin OR you can double or even triple the ingredients for the seasonings and serve a LOT of people with very large tenderloins.

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White wine cream sauce with fresh herbs (low FODMAP)

15 minutes • Gluten-free • Low FODMAP • Makes about 1 cup

This white wine cream sauce is quick to make and tastes wonderful with meat, fish, potatoes, and more. You can make it ahead and store it in the fridge to save time. It’s worth the extra effort to have a delicious low FODMAP cream sauce with your meat.

Ingredients

1 tablespoon butter

1 tablespoon each minced chives, and fresh thyme or rosemary

1/2 cup white wine (such as sauvignon blanc or pinot grigio)

1 cup heavy cream (or lactose-free half and half for a lighter sauce)

1/2 cup freshly grated parmesan cheese

1/4 teaspoon salt plus additional salt and pepper to taste

Directions

(1) Prepare cream sauce: Melt butter in a medium-size skillet over medium-high heat. Add chives or green onions, and saute for about 1 minute. Add white wine and cook for about 30 seconds, then add the cream or half and half.

(2) Cook cream sauce: Cook for about 10 - 12 minutes over medium heat stirring frequently.

(3) Finish: Add salt and chopped thyme or rosemary and the grated parmesan cheese. Stir until the cheese is incorporated (about a minute). Season with more salt and pepper if needed.

Make-ahead note: At this point, you may set the sauce aside and then reheat it when you are ready to serve.

(4) Serve: Transfer to serving pitcher and serve with your favorite meat such as our roasted pork tenderloin.

Eat and enjoy every bit because you can!

Chicken with crispy sage, mushrooms, and creamy pasta (low FODMAP)

45 minutes • Gluten-free • Low FODMAP • Serves 4 • Crispy sage and creamy pasta are a wonderful combination in this quick and delicious chicken recipe. This is easy enough to make for a weeknight dinner or plate and serve this for guests. They’ll love it.

INGREDIENTS:

1 pound gluten-free pasta

2 boneless chicken breasts, sliced in half horizontally

Kosher salt and black pepper

1/3 cup gluten-free flour

4 tablespoons garlic-infused olive oil

4 tablespoons salted butter

12 fresh sage leaves

1/2 cup dry white wine, such as Pinot Grigio or Sauvignon Blanc

1/3 cup fresh-squeezed lemon juice

1 tablespoons capers drained

FOR THE PASTA:

2 tablespoons garlic-infused olive oil

4 cups oyster mushrooms, chopped

2 tablespoons fresh thyme leaves

1 pound gluten-free pasta

1/3 cup lactose-free whole milk or heavy cream

1/2 cup freshly grated parmesan cheese

1/2 cup freshly grated manchego cheese

DIRECTIONS:

Season the chicken with salt and pepper. Place the flour in a shallow bowl and dredge the chicken through the flour mix, pressing gently to adhere.

Heat 2 tablespoons olive oil in a large skillet set over medium-high heat. When the oil is shimmers, add the chicken and sear on both sides until golden, about 3-5 minutes per side. Remove the chicken from the skillet.

To the same skillet, add the butter and sage. Sear the sage until crisp, about 1 minute. Remove the sage from the skillet and add to the plate with the chicken. Pour the wine and lemon juice into the skillet, cook for 1 minute. Add the capers and season with salt and pepper. Return the chicken to the skillet and simmer for 5-10 minutes or until warmed through.

Meanwhile, make the pasta. Bring a large pot of salted water to a boil. Cook the pasta according to package directions until al dente. Reserve 1/2 cup of the pasta cooking water. Drain.

Heat the olive oil in a large skillet over high heat. When the oil shimmers, add the mushrooms and season with salt and pepper. Cook undisturbed for 5 minutes or until golden. Stir and continue cooking until the mushrooms have caramelized for 3-5 minutes. Reduce the heat to medium. Add the thyme, and a pinch each of salt, and pepper.

Pour in the milk or cream and 1/2 cup pasta cooking water. Add the pasta, parmesan, and manchego cheese. Toss until the cheese is melted and the sauce is creamy.

To serve, divide the pasta among plates and top with the chicken and sage. Spoon over the pan sauce. Add a sprinkle of grated parmesan.

Enjoy!

Original recipe inspired by Tieghan Gerard, Half Baked Harvest

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Steak salad with grainy mustard balsamic vinaigrette (low FODMAP)

30 minutes (plus marinating time) • Gluten-free • Low FODMAP • Serves 6 • This amazing steak salad is so fantastic I’m excited to share it with you. The marinade (and marinating overnight) is key to the flavor of the steak so plan ahead and prep your marinade the night before you plan to serve this.

STEAK INGREDIENTS:

1.5-pound flank steak (grass-fed, organic)

3/8 cup red wine or sherry

3/8 cup garlic-infused olive oil

1 1/2 teaspoon black pepper

1 1/2 teaspoon kosher salt

1/4 cup balsamic vinegar

SALAD INGREDIENTS:

One head red leaf lettuce, butter lettuce, or romaine (whatever you prefer)

1 cup cherry tomatoes, cut in half

2-3 Persian cucumbers, sliced

3/4 avocado, sliced (1/8 avocado is low FODMAP serving)

Blue cheese crumbles (optional — but really good!)

BALSAMIC MUSTARD VINAIGRETTE INGREDIENTS:

1/2 tablespoon Dijon mustard

1/2 tablespoon grainy mustard

1/2 tablespoon balsamic vinegar

2 tablespoons olive oil

A pinch of salt and pepper

DIRECTIONS:

Prepare your grill for high, direct heat with one part of the grill for lower, indirect heat. 

Remove the steak from the marinade and place it on the hot side of the grill. Grill for a minute or two on each side to get a good sear, then move the steak to the cooler side of the grill, cover with a foil “hat” and cook a few minutes more until done to your liking (120 to 125°F for rare, 130-140°F for medium-rare, and 145°F for medium).

When the steak has cooked to your preferred level of doneness, remove it from the grill and place it on a cutting board. Cover with your aluminum foil “hat” to hold in the heat while the steak rests for 10 to 15 minutes.

While the steak is resting, whisk the salad dressing ingredients in a small bowl. Thin the dressing with up to a tablespoon of water, as needed. Pour the dressing over the salad and toss.

Thinly slice the steak across the grain. Plate the salad with a few slices of steak over the top. Add the crumbled blue cheese and serve.

The salad dressing will keep for a few weeks in your fridge so feel free to make extra to have on hand for your dinner salads.

Enjoy!

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Garlic lemon chicken and root vegetables (low FODMAP)

10 minutes prep • 60 minutes cook • Gluten-free • Dairy-free • Low FODMAP • Serves 4 - 6 • This one-dish dinner is perfect for guests because it cooks in the oven so you can socialize. Serve as is or with our make-ahead roasted tomatillo and pineapple salsa.

INGREDIENTS:

4 chicken breasts or 4 - 6 chicken thighs – skin-on / bone-in (if the chicken breasts are very large, cut them in half before cooking)

2 cups carrots chopped into 1” segments

1 pound baby new potatoes (white or red, cut into bite-size pieces)

1/2 cup fresh-squeezed lemon juice

1/2 cup garlic-infused olive oil

1 teaspoon paprika

1 teaspoon chili powder

1 teaspoon dry oregano

Salt and pepper

4 Roma tomatoes (cut in wedges) or 2 cups cherry tomatoes

1/2 cup chives or green onions (green part only) chopped

DIRECTIONS:

Preheat oven to 400 degrees F.

In the bottom of a roasting pan or baking dish, place the chopped carrots and potatoes.

Lay the chicken over the carrots and potatoes, skin side up.

Sprinkle the paprika, chili powder, and oregano over the chicken.

Salt and pepper the chicken.

Combine the garlic-infused olive oil and lemon juice and pour it over the chicken and vegetables.

Put the pan in your preheated oven—no cover needed.

Bake for 30 minutes.

Spoon the juice from the roasting pan generously over the chicken. Add that tomatoes and chives or green onions and return the pan to the oven.

Bake for another 30 minutes.

Remove from oven and check the chicken temp (it should be 165 degrees F) or cut into the thickest part of one of the pieces of chicken to be sure it’s cooked. If the juice runs clear it is cooked. If it’s pink then cook it for another 5 minutes.

Once cooked, remove from the oven and let it rest for 5 - 10 minutes before serving. Serve the vegetables with the chicken and tomatoes over the top and spoon the pan juice generously over the top of all.

Serve as is or with our roasted tomatillo and pineapple salsa.

Enjoy!

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Roasted tomatillo and pineapple salsa verde (low FODMAP)

10 minutes prep • 10 minutes cook • Gluten-free • Vegetarian • Low FODMAP • Makes about 2 cups • This delicious salsa is perfect with low FODMAP tortilla chips or serve it with our garlic lemon chicken and root vegetables.

INGREDIENTS:

1 1/2 pounds tomatillos

1-2 jalapeno peppers, seeded and chopped

4 green onions (green part only), chopped

1/2 cup fresh cilantro, chopped

1/4 cup garlic-infused olive oil

1-2 teaspoons salt (to taste)

1 cup fresh pineapple, chopped

DIRECTIONS:

Preheat broiler.

Remove the husks from the tomatillos and rinse them under warm water to remove stickiness.

Cut tomatillos in half and place, skin side up, on a rimmed baking sheet with the chopped jalapeno and green onions.

Put the pan on the highest oven shelf closest to the broiler, and cook until tomatillos are softened and slightly charred, about 5 minutes.

Put the roasted ingredients together with the cilantro, salt, and garlic-infused olive oil, in a food processor or blender, and pulse until well combined. Pour into a serving bowl, stir in the pineapple and serve.

Pro Tip: Salsa can be made 1 day ahead and kept covered in the refrigerator until ready to use.

This salsa is delicious with low FODMAP tortilla chips or serve it with our garlic lemon chicken and root vegetables.

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Deep dish quiche with perfect butter crust (low FODMAP)

45 minutes Prep • 60 minutes Cook • Gluten-free • Vegetarian • Low FODMAP • Makes one deep dish or two standard depth quiches • Quiche is delicious warm out of the oven or at room temperature so it’s a very versatile item to serve for brunch, lunch, or a light dinner. This simple recipe can include any number of vegetables or cheese you have on hand. I made this one with spinach, sharp cheddar, brie, and a bit of bacon, but you could also use mushrooms, bell peppers, pancetta, prosciutto, gruyere, or even pepper jack cheese. Omit the meat for a vegetarian version. Use your imagination!

INGREDIENTS:

1 tablespoon butter

1 tablespoon garlic-infused olive oil

4 green onions (green part only) chopped

3 cups fresh or one package frozen spinach (defrosted and squeezed dry if frozen)

1 cup oyster mushrooms - sliced (optional)

1 teaspoon dried thyme

Pinch of salt and pepper

3/4 cup brie cheese rind removed and cut into chunks (or sub any other low lactose cheese you have on hand)

3/4 cup extra sharp cheddar cheese shredded (or sub any other low lactose cheese you have on hand)

7 eggs

2 cups lactose-free milk (you can use 2% or whole milk for a creamier taste)

3-4 slices bacon, pancetta, or prosciutto, cooked and chopped (optional)

Flaky salt and fresh thyme for garnish (optional)

DIRECTIONS:

Preheat the oven to 350 degrees F.

Prepare our perfect buttery pie crust in one deep-dish pie pan or two standard depth pans and put in the freezer.

Meanwhile, prepare the filling. Heat a large skillet over medium heat and add the butter and olive oil. Once melted, add the green onions and cook over medium-low heat for about 1 minute. Stir in the spinach and mushrooms (if using), cook until the spinach is wilted and much of the moisture has evaporated from the mixture. Add the dried thyme and salt and pepper.

Once the moisture has cooked out of the spinach and mushrooms remove them from the heat.

Allow the mixture to cool while you remove the crust from the freezer, brush the interior of the crust(s) with one egg white, and spread your cheeses evenly over the bottom of the crust.

Spoon the spinach mixture over the cheese. Sprinkle evenly with cooked bacon, pancetta, or prosciutto (if using).

Whisk the eggs and milk in a bowl and pour gently over the vegetable mixture.

Bake a deep-dish quiche for 60 minutes then jiggle the pan to see if the center is no longer liquid.

Bake standard depth quiches for 45 minutes then jiggle the pan to see if the center is no longer liquid.

When done, remove from oven, garnish with flaky salt and fresh thyme (if using) and allow to sit 10 - 15 minutes before cutting.

Bon appetit!

Pro Tips:

Freeze the brie for about 30 minutes (or more) to make it easier to cut the rind off without losing a bunch of the cheese too.

You can make your pie crust and cook the bacon, pancetta, or prosciutto ahead of time and store in the freezer until you’re ready to assemble.

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Leslie’s lemon curd a la meringue (low FODMAP)

20 minutes (plus chilling time) • Gluten-free • Low FODMAP • Serves 5 or 6 • You only need 5 simple ingredients for this amazing lemon curd – and the recipe comes together in a snap. Add a layer of Leslie’s perfect meringue to the top and you’ve got a fabulous and elegant dessert.

Ingredients

4 eggs

1 1/2 cups granulated sugar

1 tablespoon lemon zest (about 1 lemon)

6 tablespoons unsalted butter, softened to room temperature (or use salted butter and omit the 1/8 tsp of salt)

1/2 cup fresh squeezed lemon juice (about 4 lemons-preferably Meyer)

1/8 teaspoon salt

Directions

Put lemon zest and sugar in food processor and blend for a minute to combine zest into the sugar.

Add softened butter and pulse to combine.

Add lemon juice and pulse to combine.

Add eggs one at a time and pulse to combine after each addition.  Add salt (unless you used salted butter).

Place mixture in saucepan or double boiler and stir constantly until just boiling and thickened.

Remove pan from heat. Pour curd into a jar or bowl and place a piece of plastic wrap directly on top so it is touching the top of the curd. (This prevents a skin from forming on top.) The curd will continue to thicken as it cools. Once cool, the plastic wrap can be removed.

Serve in a wide rim glass with Leslie’s perfect meringue on the top, or stir it into your favorite lactose-free plain yogurt, or even on lactose-free (low FODMAP) vanilla ice cream with a sprinkle of blueberries.

Enjoy!

Pro Tips: Do not use bottled lemon juice. Use fresh-squeezed lemon juice. Meyer lemons preferred.

You may prepare the lemon curd ahead and refrigerate the curd for up to 7 days.

Original recipe contributed by my dear friend Leslie Kingsbury of Ajijic, Mexico

This post may contain affiliate links so you can easily purchase items listed on the page. In some cases, we have provided a special discount code for IBS Game Changers so be sure to use it when you purchase an item to get the discount that has been arranged just for you! 

More Deliciously Low FODMAP™ desserts you might enjoy

Leslie’s perfect (low FODMAP) meringue

20 minutes (plus chilling time) • Gluten-free • Dairy-free • Low FODMAP • Makes about 2 cups • Making meringue is super simple and it can make a plain dessert into something fabulous in no time.  

Ingredients

1 tablespoon cornstarch

1 tablespoon granulated sugar

1/3 cup water

4 large egg whites at room temperature

½ teaspoon vanilla

¼ teaspoon cream of tartar

½ cup powdered (confectioner’s) sugar

Directions

Remove eggs from the refrigerator and allow them to come to room temperature.

Combine cornstarch and sugar. Gradually stir the water in, making a smooth runny paste.

Bring to a boil over medium heat stirring briskly, then boil 15 seconds. Remove from heat, cover, and set aside.

Beat room temperature egg whites in a metal bowl until foamy.

Add the vanilla and the cream of tartar and continue to beat until soft peaks form.

Very gradually, beat in the powdered sugar.

Then, once the sugar is all mixed in, beat on high until peaks are very stiff and glossy but not dry.

Reduce speed to low and beat in the cornstarch paste 1 tablespoon at a time. When all the paste is incorporated, increase speed to medium and beat for 10 seconds.

Either spread over hot pie filling (starting at the edges and working your way in) and bake as directed in the recipe.

Or line a baking sheet with parchment and mark circles to match your serving glass/dish size (as shown in the image above). Then, spoon or pipe the meringue onto the parchment in a size that is slightly smaller than the marked circles (so the final meringue will fit nicely in your serving dish).

Use a knife or rubber spatula to make little peaks in the meringue that will brown as the meringues bake.

Bake for 20 minutes at 325 degrees F.

When meringues are cooked, let them cool on the parchment, then carefully lift them off the paper and onto your dessert when ready to serve.

Pro Tip: Serve over Leslie’s Lemon Curd for an amazing dessert!

Original recipe contributed by my dear friend Leslie Kingsbury of Ajijic, Mexico

This post may contain affiliate links so you can easily purchase items listed on the page. In some cases, we have provided a special discount code for IBS Game Changers so be sure to use it when you purchase an item to get the discount that has been arranged just for you! 

More Deliciously Low FODMAP™ desserts you might enjoy

Salmon Salad with Balsamic Mustard Vinaigrette (low FODMAP)

20 Minutes • Low FODMAP • Gluten-Free • Lactose-free • Serves 4 • Ok to make-ahead: Steps 1 - 2

This is a simple, yet elegant salad with cold salmon and a sweet balsamic dressing that is a perfect pairing with the fish. It’s a great recipe if you have leftover salmon so make extra salmon when you have the chance! Alternatively, you can prepare our Smoked Salmon which makes an amazing centerpiece for this salad.

Ingredients

1-pound salmon cooked and chilled

12 leaves romaine (washed and patted dry)

2 Roma tomatoes (sliced) or cherry tomatoes (cut in half)

1 green onion (green part only) sliced very thinly into small ribbons 

DRESSING INGREDIENTS:

2 teaspoons Dijon mustard

1/4 cup olive oil

1/4 cup balsamic vinegar

1/4 cup maple syrup

Directions

(1) Prepare the lettuce: Wash and pat dry the lettuce. Lay the lettuce leaves on the plate.

(2) Prepare the dressing: Shake the salad dressing ingredients in a small jar. Drizzle the dressing over the salmon and the salad.

(3) Finish: Lay the salmon on the lettuce and add the tomatoes and green onions.

(4) Plate and serve: Serve with a small pitcher of extra dressing on the side.

Make-ahead note: This dressing will keep for a week in the fridge so feel free to make it ahead and make extra to have on hand.

Eat and enjoy every bite because you can!

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Low FODMAP quick Florentine chicken with brie

10 Minutes Prep • 15 Minutes Cook • Gluten-free • Low FODMAP • Serves 4 • I love serving this for dinner guests because it’s so quick to make and finishes in the oven so you can be ready to plate it all at once. It’s colorful, flavorful, and delicious. Serve over steamed rice, gluten-free pasta, or keep it light and serve it with a crisp green salad.

INGREDIENTS:

1 large egg, beaten

1/4 cup gluten-free flour

4 boneless skinless chicken breast cutlets (about 3/4 inch thick)

Kosher salt and pepper

6 tablespoons cold salted butter*, cubed

2 - 4 tablespoons garlic-infused olive oil

2 cups cherry tomatoes

2 tablespoons fresh thyme (stripped from the stems)

1 pinch crushed red pepper flakes (optional)

4 ounces brie (double or triple cream is best), rind removed**

3 tablespoons fresh-squeezed lemon juice

1/2 cup (or more to taste) fresh basil, chiffonade (sliced in thin strips)

DIRECTIONS:

Place the egg and flour in separate shallow bowls.

Season the chicken with salt and pepper. Dredge both sides of the chicken through the egg, and then through the flour, tossing to coat. Place the chicken on a plate.

In an oven-safe skillet set over medium heat, add 1 - 2 tablespoons olive oil. When the oil shimmers, add the tomatoes, 1 tablespoon thyme, and a pinch each of salt, pepper, and red pepper flakes. Cook until the tomatoes begin to pop, about 4-5 minutes. Turn off the heat and transfer the tomatoes to a plate.

In the same skillet, melt together 4 tablespoons butter and 1 - 2 tablespoons olive oil. When the oil shimmers, add the chicken and cook until the bottom side is golden brown, about 3-4 minutes. Flip the chicken and add 2 more tablespoons butter and 1 tablespoon thyme, swirling the butter around the chicken. Cook, basting the chicken with the butter until the chicken is cooked and golden brown, about 4 to 5 minutes.

Meanwhile, preheat the broiler.

Remove your skillet from the heat, add the brie slices on top of each chicken cutlet. Spoon the tomatoes and lemon juice over the top. Transfer to the oven, broil for 2 minutes until the cheese is melted. Top the chicken with lots of fresh basil. Serve with plenty of fresh basil over rice or gluten-free pasta, or alongside a crisp green salad or steamed broccoli florets tossed in a bit of the chicken sauce.

Enjoy!

Pro tips:

*Use cultured butter if you can find it. It's fermented for 20 hours then churned to 82% butterfat which makes the taste incredibly rich and it raises the smoke point, making it ideal for browning. 

** Put the brie in the freezer for about 20 minutes and then cut the rind off once it’s firmed up.

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Low FODMAP baked lemon thyme cod

30 Minutes • Gluten-free • Low FODMAP • Serves 4 • This recipe delivers a wonderful delicate flavor that is sure to please the whole family. It’s light and flavorful and you cook the vegetables with the fish so it's an easy one-pan meal. Get the freshest fish you can for the best flavor and texture.

MARINADE INGREDIENTS:

1 – 1 1/2 pounds cod – or sub black cod, halibut, sea bass, or other firm white fish

2 tablespoons garlic-infused olive oil

1 teaspoon kosher salt

½ teaspoon pepper

2 teaspoons fresh thyme

Zest from one lemon

INGREDIENTS:

2 tablespoons garlic-infused olive oil

1 leek, green part only, thinly sliced

2 cups broccoli florets only (discard the stems)

Zest of one lemon

1 tablespoons fresh thyme

1/2 cup low FODMAP chicken broth, more as needed

1/2 cup dry white wine

Generous pinch salt and pepper

DIRECTIONS:

Preheat oven to 400 degrees F.

Cut cod into 4 pieces and pat dry. Place in a bowl, drizzle with olive oil and sprinkle with salt and pepper, thyme, and zest of one lemon and toss to coat well. Set aside.

Heat 2 tablespoons olive oil over medium heat in an oven-proof skillet, cast iron skillet, or dutch oven. Add leek greens and cook, stirring until leek greens and tender.  Add the broccoli, zest of one lemon, fresh thyme, broth, and white wine. Stir in salt and pepper, simmer on medium-low heat until liquid has reduced by half, about 5 minutes.

If the broccoli needs a bit longer, add another splash of broth or wine and cover the pan for a few minutes, letting it steam and get tender. Once broccoli is tender.  If the mixture seems dry, add another splash of broth—you want this slightly wet ( ¼- ½ inch liquid in the bottom of the pan).

Nestle in the fish in the pan, scraping out any excess marinade over the fish.  Bake in the oven until fish is cooked through—about 10-15 minutes, depending on thickness.

Serve on a bed of steamed rice with extra lemon slices.

Enjoy!

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Low FODMAP veggie stir fry

10 Minutes Prep • 15 Minutes Cook • Gluten-free • Low FODMAP • Vegetarian • Serves 4 • This stir fry is quick to make, full of flavor, texture, and color. It’s also easy to modify with veggies you have on hand. I hope you enjoy this dish as much as we do.

INGREDIENTS:

7 ounces broccoli florets only

10 radishes (sliced or quartered)

1 red bell pepper (thinly sliced)

1 sweet potato (thinly sliced in half moons)

2 cups brown or white rice

2 tablespoons roasted and salted peanuts (chopped)

2 tablespoons garlic-infused olive oil

4-6 green onions (green part only - sliced)

Optional: Sliced avocado (1/8 per serving is low FODMAP), fresh sprouts (such as broccoli sprouts) or cilantro, to garnish

SAUCE

4 tablespoons gluten-free low sodium soy sauce

4 tsp toasted sesame oil (for flavor)

3 tablespoons rice vinegar or lime juice

1 tablespoon mirin or maple syrup

1 tablespoon finely grated ginger, adjust to taste

2 teaspoons cornstarch or arrowroot

DIRECTIONS:

Chop your veggies into small, equal size pieces. Cut the broccoli into florets and discard the stems. Slice or quarter the radishes, slice the bell pepper into thin slices and slice the sweet potato into thin slices or half-moons.

Prepare rice according to package instructions. If using brown rice, allow extra cooking time before you start cooking your veggies.

Mix all the sauce ingredients together in a bowl or mason jar. Adjust the amount of ginger to taste and set aside.

Heat a large frying pan over medium-high heat, add in a tablespoon of oil to the hot pan and swirl it around so that it coats the bottom of the pan.

Throw in the broccoli and sweet potato and stir-fry for about 1 minute.

After 1 minute, add the bell pepper and stir-fry for another minute.

Next add in the radishes, and green onions. Stir fry for another minute or so.

Push the contents of the pan to the side with your spatula and give the prepared sauce a good stir or shake (so it’s well combined before you add) and pour the sauce into the hot pan.

Turn the heat off immediately after adding the sauce, it should thicken in the residual heat of the pan. Mix it into the veggies.

Divide the cooked rice between four bowls, top with stir-fried veggies, and chopped peanuts cashews. Garnish with sliced avocado, fresh sprouts, or cilantro if you wish.

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Nana Sears flourless peanut butter cookies (low FODMAP)

20 Minutes • Gluten-free • Low FODMAP • Makes 24 cookies • If you like peanut butter cookies, you will LOVE these. So simple to make (we love simple ingredients) and delightful to eat. Nana Sears didn’t make these to be low FODMAP she just made them to be delicious!

INGREDIENTS:

1 cup creamy peanut butter

1 cup granulated sugar + more for rolling

1 egg

1 teaspoon baking soda

1/2 cup semi-sweet chocolate chips

1 teaspoon coconut oil

1/2 cup roasted salted peanuts chopped

Flaky salt

DIRECTIONS:

Preheat oven to 350 degrees F and line a cookie sheet with parchment paper.

Combine peanut butter and sugar and mix well. You can do this by hand or in your stand mixer.

Add egg and baking soda and continue to mix until fully combined.

Roll 1 tablespoon of dough at a time in a small ball, then roll in sugar and put it on your tray. Don’t put them too close as they spread when they cook.

Press each dough ball down with a fork (dip the fork in sugar if it sticks).

Bake for 10 minutes then remove from oven and allow to cool on sheet.

Melt the semisweet chocolate with the coconut oil in the microwave. Use a fork to drizzle it across the cookies.

Sprinkle with chopped peanuts and salt. Let cool fully.

Enjoy!

Original recipe from Helen Sears Chaknova. Thank you Helen! I love these!

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