Celebrating Life and Love: Exploring Dia de los Muertos

As many of you know, I’m in Mexico this week celebrating Dia de los Muertos, or the Day of the Dead, and remembering my dad, my aunt, my good friend Mary Lea, and many others. It is a vibrant and richly symbolic Mexican tradition that has captured the hearts of people around the world. While it may sound like a somber occasion, it's far from it. In fact, Dia de los Muertos is a joyous celebration of life, love, and remembrance. Let me share a little bit about the occasion with you in case you might like to celebrate too!

What is it all about?

Dia de los Muertos has deep roots in Mexican indigenous cultures and is influenced by a blend of Aztec and Catholic beliefs. It is a two-day celebration that coincides with the Catholic holidays of All Saints' Day and All Souls' Day, which take place on November 1st and 2nd. This celebration is now considered one of the most important and celebrated holidays in Mexico.

One of the most iconic elements of Dia de los Muertos is the creation of ofrendas, or altars, dedicated to loved ones who have died. These ofrendas are adorned with marigold flowers, sugar skulls, candles, family photographs, special bread called pan de muertos, and favorite foods and mementos of the departed. They serve as a warm invitation for the spirits to visit the world of the living.

Calaveras, or sugar skulls, are colorful and intricately designed sugar candies. They are often personalized with the names of the dead and placed on ofrendas. The creation and decoration of sugar skulls have become an art form, with talented artisans crafting them with exquisite detail.

Marigold flowers, known as cempasúchil in Mexico, play a significant role in Dia de los Muertos and they are everywhere. Their vibrant orange and yellow petals are believed to guide the spirits of the deceased to the ofrendas. These flowers are used to create intricate pathways leading to the altars.

Food is a central element of Dia de los Muertos. Families prepare the favorite dishes of their departed loved ones and share meals together. Pan de Muerto, a sweet, decorated bread, is a common treat during this celebration.

Many people, both young and old, paint their faces as calacas, or skeletons, and dress in colorful attire for parades and gatherings. These lively and cheerful costumes are a visual representation of the celebration's lively spirit.

Dia de los Muertos is a beautiful tribute to the cycle of life and death. It's a time when families come together to remember their ancestors, celebrate their lives, and find comfort in the belief that the spirits of their loved ones are with them. This tradition teaches us that death is not an end but a continuation of the adventure, and that love and remembrance are everlasting. So, as we embrace Dia de los Muertos, we also celebrate life and the enduring connection we have with those who have passed.

More Deliciously Low FODMAP™ tips and tools

Chicken and Zucchini Meatballs in Coconut Cream (Low FODMAP)

10 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-free • Makes 12 - 16 • Serves 4
Get ready for a flavor-packed adventure with these chicken meatballs in a savory coconut cream. This recipe brings together the deliciousness of chicken and the freshness of zucchini, all immersed in a creamy coconut sauce. It's a mouthwatering fusion that's sure to please everyone. These meatballs are wonderful on their own or you can serve them over rice or pasta to soak up the delicious sauce.

Ingredients

1 pound ground chicken

1/2 cup shredded zucchini (about 1 small)

2 green onions, green part only, chopped, plus more for serving

1 leek, green part only, finely chopped

2 teaspoons plus 1 tablespoon minced or grated, ginger

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

1/4 teaspoon cayenne pepper

1/ 2 teaspoon black pepper

2 teaspoons gluten-free soy sauce

3 tablespoons garlic-infused extra virgin olive oil

1 red bell pepper, sliced

2 tablespoons salted butter

1 can (14-ounce) coconut milk

3 tablespoons gluten-free soy sauce

1/4 cup fresh cilantro, chopped

1 lime, cut into wedges, for serving

1/2 cup peanuts, chopped, optional for serving

Directions

(1) Prepare: Combine chicken, zucchini, leek and green onion greens, 2 teaspoons ginger, cayenne pepper, black pepper, Essence of Garlic salt, and 1 tablespoon gluten-free soy sauce in a bowl. Mix thoroughly to combine all ingredients evenly. Coat your palms with a little olive oil, and roll the meat mixture into tablespoon-size balls (will make 12-16 meatballs). 

(2) Cook the meatballs: Heat a medium to large skillet over medium-high heat. Add 2 tablespoons of garlic-infused olive oil and, when hot, add the meatballs. Sear until browned and crisp, about 4-5 minutes, turning them 2-3 times so they brown on all sides. Set aside on a plate.

(3) Make the sauce: To the same skillet, add the remaining 1 tablespoon of garlic-infused olive oil, 1 tablespoon of minced or grated ginger, sliced bell peppers, and butter. Cook until the peppers are starting to soften, about 2 minutes. Stir in the coconut milk and 3 tablespoons of gluten-free soy sauce. Slide the meatballs into the sauce. Simmer over medium heat until the meatballs are cooked through, 5 minutes. Stir in the cilantro

(4) Plate and serve: Serve the meatballs and sauce over rice with a squeeze of fresh lime, some fresh cilantro (or basil if you prefer), and green onion greens. Sprinkle with chopped peanuts and serve.

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

Chicken and Pancakes: A Gluten-Free Twist on a Classic Craving (Low FODMAP)

10 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-free • Keto-friendly • Serves 4

Looking for a great way to use leftover chicken? This is it! Who can resist the savory combination of chicken and pancakes? The only hitch is the gluten-loaded nature of traditional pancakes. But fear not, because this recipe is your gateway to scrumptious gluten-free pancakes. Fill them with your favorite ingredients or stack them high with butter and syrup for a taste sensation like no other!

Ingredients: Pancakes

1/2 cup almond flour

4 ounces of lactose-free cream cheese, softened

4 large eggs

1/2 teaspoon Kosher salt

Butter for frying

Ingredients: Filling

2 cups cooked chicken

3/4 cup extra sharp cheddar cheese, grated

Green onion greens, optional, for serving

Low-fodmap hot sauce, optional, for serving

Red pepper flakes, optional, for serving

Directions

(1) Prepare: Preheat the oven to 350 degrees F. Chop the cooked chicken. Grate the cheese. Put parchment paper on a cookie sheet.

(2) Make pancake batter: In a medium bowl, combine the almond flour, softened cream cheese, eggs, and salt. Use a hand-held mixer or whisk and blend until smooth.

(3) Cook the pancakes: Heat a medium-size nonstick frying pan over medium heat. Add a tablespoon of butter and let melt. Pour in about 1/4 cup of the batter and cook until golden brown on the bottom (about 2 minutes). Flip and cook ther other side for about 2 minutes. Then remove to a plate. Repeat these steps with the remaining batter.

(4) Bake: Lay the pancakes out on the parchment-lined cookie sheet. Put chopped chicken down the middle of each pancake. Sprinkle with grated cheese. Put the tray in the oven and back for about 5 minutes until the cheese is melted and the meat is heated through.

(5) Plate and serve: Serve hot with chopped green onions, red pepper flakes, and low-FODMAP hot sauce. I like to roll them up to eat them so you’re sure to get a little of everything in each bite!

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

S’mores Cupcakes with Marshmallow Frosting (low FODMAP)

20 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-free • Lactose-free • Makes 12 - 24 • Ok to make ahead: Steps 1-4

There’s something about cupcakes that is just fun! Add to that the pleasure of s’mores and these cupcakes take the fun (and deliciousness) to a whole new level! It’s the combination of everything you love about s’mores (chocolate, marshmallow, and graham crackers) but without the sand or the sticky fingers. These are best served soon after they come out of the oven so you can make the cupcakes ahead, but save the frosting and the finishing for the last hour before serving. Make them for a party or you might be tempted to eat them all yourself! I used a good gluten-free chocolate cake mix for the cupcakes in this recipe to keep it simple — since the frosting is a little more elaborate. Of course, you can make the cake from scratch if you prefer!

Ingredients: Chocolate Cupcakes

1 King Arthur Gluten-Free Chocolate Cake Mix

2/3 cup coconut oil, melted

1 1/3 cups water

4 large eggs

Ingredients: Swiss Meringue Frosting

3 large egg whites

1 1/2 cups granulated sugar

1 1/2 teaspoons light corn syrup (not high-fructose corn syrup)

1/2 teaspoon cream of tartar

1/4 teaspoon Kosher salt

1/4 cup water

1 teaspoon pure vanilla extract

Ingredients: Topping

1/2 cup semi-sweet chocolate chips

1 teaspoon coconut oil

1/2 cup gluten-free graham cracker crumbs (for topping)

Directions: Cupcakes

(1) Prepare: Preheat oven to 350 degrees F. Put cupcake liners (I like these parchment tulip liners) into two cupcake pans that make 12 cupcakes each (for a total of 24).

(2) Melt the coconut oil: In the microwave, melt the coconut oil until it’s pourable but not hot.

(3) Blend the batter: Beat the eggs together with the melted coconut oil and water. Stir in the cake mix and keep stirring until well blended.

(4) Bake: Pour the cake batter into the prepared cupcake pans. Bake for 18 - 20 minutes. Remove from oven and let cool.

Directions: Frosting and Finishing

(5) Prepare the meringue for the frosting: Add the egg whites, sugar, corn syrup, cream of tartar, salt, and water to the bowl of a stand mixer and place the bowl over a saucepan of gently simmering water over medium heat. Do not allow the bottom of the mixing bowl to touch the water.

(6) Heat and blend the mixture: Continuously, but gently, stir the mixture until the egg whites are very warm to the touch and the sugar has dissolved, about 4 minutes. Test this by dipping a finger into the mixture and rubbing it between your fingers—the mixture should no longer have any grains of sugar in it and should be very warm to the touch. Remove the bowl from the heat and place the bowl on the stand mixer fitted with the whisk attachment.

(7) Beat the egg white mixture: Beat the meringue on medium-low speed until foamy, about 2 minutes. Gradually increase the speed and beat until you achieve a stiff peak in the mixture that droops only slightly when you lift up the whisk, and the bottom and sides of the bowl no longer feel warm to the touch, about 4 minutes. Add the vanilla extract and beat for a few seconds to mix it in.

(8) Frost the cupcakes: Use a spoon, spatula, or broad knife to generously frost each cupcake. Make one big swirl or many little “points” in the meringue with your knife as you frost.

(9) Brown the frosting: Lightly brown the frosting using a kitchen torch or by placing the frosted cupcakes under the broiler briefly, until browned. Watch them carefully (just like roasting a marshmallow) so they don’t burn!

(10) Finish: Melt the chocolate with the coconut oil in the microwave. Crumble the graham crackers into crumbs. Remove the cupcakes from the oven, drizzle with the melted chocolate, and sprinkle with graham cracker crumbs (so they cling to the melted chocolate).

(11) Plate and serve: The frosted cupcakes are best served within a few hours, as the frosting will start to lose its structure over time, but any leftovers will keep on the counter lightly covered for up to 1 day.

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

IBS Game Changer Celebrates Three Years of Cooking, Coaching, and Community-Building

This week, I'm thrilled to celebrate the third anniversary of IBS Game Changer! It has been an incredibly rewarding three years that has included lots of hard work and great rewards. There is just nothing quite so gratifying as hearing a program graduate say:

“For the first time in a long time, I can now leave the house without worry. It has truly been life-changing.”

The hard work has also resulted in an incredible collection of over 500 low-FODMAP recipes to support your IBS journey. In the recipe club, you get easy access to multiple collections including appetizers, salads, soups, main courses, desserts, vegetarian, low-carb/keto, and more. Membership is still only $5 per month so, if you haven’t already joined, come on over!. 🎉🥳

And thank you, from the bottom of my heart, for all your likes, comments, shares, and support. I truly couldn't do it without you!

See some of my Deliciously Low FODMAP™ recipes

Green Salad with Asian Vinaigrette (Low FODMAP)

15 Minutes prep • Low FODMAP • Gluten-free • Lactose-free • Vegetarian • Vegan • Serves 4 • Ok to make ahead: Steps 1-2

As Autumn sets in with its hearty feasts, it's a refreshing change of pace to balance the table with a simple, delightful salad. Elevate your salad experience by experimenting with diverse dressings. This uncomplicated dressing has the power to transform an ordinary green salad into something truly extraordinary.

Ingredients: Salad

3 cups lettuce (I combined red leaf and romaine)

3 Persian cucumbers, sliced

1 tomato (I use “on the vine” for the freshest taste)

1/2 avocado

2 ribs celery

2 tablespoons peanuts, chopped (optional for serving)

1 green onion, green part only, chopped for serving

Ingredients: Asian Vinaigrette

1/4 cup extra virgin olive oil

1 tablespoon toasted sesame oil

1/8 cup red wine vinegar

1-2 teaspoons seasoned rice vinegar

1/2 teaspoon Kosher salt

1/2 teaspoon black pepper

Directions

(1) Prepare the dressing: Combine all ingredients in a pint jar or small bowl. Shake or whisk to combine. Set aside.

(2) Prepare the lettuce: Wash, tear it into bite-size pieces, and spin dry the lettuce. If you’re not putting your salad together right away, put the clean lettuce in a plastic bag with a paper towel. Squeeze the air out of the bag and twist it to seal and keep the air out. Put the sealed bag in the refrigerator until you’re ready to assemble your salad. This will give you the most crisp and delicious lettuce possible! And it keeps for a couple of days so you can wash a bunch and store it this way and just use a little a time.

(3) Prepare the rest of the vegetables: Wash and slice the cucumbers (peeling them is optional), and wash and chop celery and tomatoes. Chop the peanuts and the green onion greens.

(4) Finish: Add lettuce to your salad bowl with the cucumber and tomato slices. Toss to combine. Chop or slice and add the avocado. Drizzle with the dressing. Toss once more just to combine. Sprinkle with chopped peanuts and green onions. And serve right away.

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™ salad recipes

Triple Chocolate Brown Butter Salted Chocolate Chip Cookies (low FODMAP)

20 Minutes prep • 2 Hours chill • 10 Minutes cook • Low FODMAP • Gluten-free • Makes 24 - 36 • Ok to make ahead: Steps 1-4

There are times when you crave the best of everything: Triple Chocolate. Brown Butter. A delicate sprinkle of flaky salt. If you're going to treat yourself to something sweet, these cookies are the ultimate choice. They're so delicious that you won't even realize they're gluten-free. These cookies offer a sumptuous, chewy texture that remains impeccable at room temperature so you don't need to devour them fresh out of the oven. The brown butter and touch of salt work magic, enhancing the flavor, making them essential ingredients you won't want to skip.

This is an exclusive recipe just for recipe club members.

In addition to the two free recipes I create each week I am creating and delivering one very special recipe just for my recipe club members. If you’re not yet a member, I encourage you to join! Membership in the club includes access to the complete archive of recipes with filters so it can become your virtual low FODMAP cookbook plus, I am creating and delivering one special NEW recipe every week ONLY for recipe club members.

Your membership in the club helps me continue creating new, delicious, easy-to-make, low FODMAP recipes just for you.

As always, all recipes will emphasize simple ingredients, easy preparation, and delicious low FODMAP results. Recipes will be for everything from main courses, salads, soups, side dishes, appetizers, desserts, sauces, breakfast and lunch, and even mocktails and cocktails. Everything you need to prepare fantastic low FODMAP meals everyone will love.

Join the club. Let’s keep making delicious Low FODMAP meals together.

More Deliciously Low FODMAP™ dessert recipes

Pumpkin Spice Latte (Low FODMAP)

5 Minutes prep • 5 Minutes cook • Low FODMAP • Gluten-free • Serves 2

Indulge in Autumn's warm embrace with a homemade Pumpkin Spice Latte. With this simple recipe, you can experience a classic fall flavor without going to your local coffee shop and without consuming loads of sugary FODMAPs. This delicious creamy latte features the perfect blend of real pumpkin and classic pumpkin spice flavors, making it the perfect autumn treat. A dollop of whipped cream and a dusting of nutmeg make it simple perfection.

Ingredients: Latte

2 tablespoons pumpkin puree (I always use Libbys)

1/2 teaspoon pumpkin pie spice*

1 1/2 tablespoon superfine sugar

1 tablespoon vanilla extract

1 1/2 cups lactose-free whole milk, warmed

1/2 cup heavy cream

1/4 - 1/2 cup strong decaf coffee or espresso (I use Starbucks Decaf Via Italian Roast)

Ingredients: Whipped Cream

1 cup heavy whipping cream

1 tablespoon powdered sugar (or to taste)

1/2 teaspoon vanilla extract

Directions: Latte

(1) Heat the milk: Heat the milk in a small saucepan over medium heat (or in the microwave) and remove from the heat before it boils.

(2) Blend: To the blender add pumpkin, pumpkin pie spice, superfine sugar, vanilla extract, and heated milk. Blend on high until smooth and consistent. Then pour the hot coffee into the blender and blend again – about 2 minutes altogether.

(3) Serve: Pour the hot latte mixture into mugs. Add a dollop of whipped cream and a sprinkle of nutmeg.

Directions: Whipped Cream

(1) Prepare: Keep cream well-chilled until ready to whip and don’t prepare this too far ahead of time as it’s best when freshly whipped (a few hours is OK and then keep it in the fridge).

(2) Whip: Pour cream into a medium to large metal or glass mixing bowl or the largest bowl of your stand mixer and, using your largest whisk (or the whisk attachment on your mixer, or a hand mixer), beat until soft peaks form.

(3) Finish: Add the powdered sugar and vanilla and whip until the cream holds its shape nicely. Taste and adjust sugar as needed.

Drink and enjoy every sip because you can!

*Make your own Pumpkin Spice

Combine in a small bowl or jar, and stir well the following spices:

3 tablespoons ground cinnamon

1 tablespoon ground ginger

2 teaspoons ground nutmeg

1 teaspoon ground allspice

1 teaspoon ground cloves

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™ drink recipes

Discover Effortless Low FODMAP Recipe Access in my Recipe Club

Unleash the power of streamlined recipe discovery in my Recipe Club. Simply head to the Collections tab, click on your preferred collection, and prepare to be inspired! You'll find curated sets of delicious, low-FODMAP recipes tailored to your interests.

Haven't joined the Recipe Club yet? For the cost of a simple latte, you can become a member today and unlock a world of easy-to-make, low-FODMAP appetizers, main courses, side dishes, salads, soups, desserts, and more. It’s now easier than ever to gain access to hundreds of my easy, mouthwatering, low-FODMAP recipes created with you in mind.

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

Vietnamese Pho (Low FODMAP)

15 Minutes prep • 30 Minutes cook • Low FODMAP • Gluten-free • Lactose-free • Serves 4-6 • Ok to make ahead: Steps 1-4

If you love Vietnamese Pho you’ll really love this easy low FODMAP Pho. This soup is an amazing fusion of Asian spices and vegetables, rice noodles, and rich clear broth. I added a few “extra” veggies to this recipe because I always think there’s room for a few more plants! The wonderful flavors will delight your palate and your tummy. This soup is healthy, delicious, and easy to make so if you haven’t tried making your own Pho, this is the perfect time to do it.

Ingredients: Chicken

2 tablespoons garlic-infused extra-virgin olive oil

1 tablespoon toasted sesame oil

1 1/2 pounds boneless, skinless chicken breasts, cut into thirds

2 green onions, green part only, chopped

1 teaspoon Kosher salt

1/2 teaspoon black pepper

Ingredients: Soup

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)

1/4 cup low sodium gluten-free soy sauce

2 tablespoons seasoned rice vinegar

1 tablespoon toasted sesame oil, plus more for serving

2 teaspoons maple syrup

4 green onions (green part only) chopped

6 slices fresh ginger

1-3 star anise

1 cinnamon stick

1 jalapeño pepper, seeded and chopped (optional)

1 zucchini, cubed

1 summer squash, cubed

2 cups chopped kale, bok choy, baby spinach, or a combination

1/2 cup chopped fresh basil, plus more for serving

8 ounces rice noodles

Mung bean sprouts, fresh basil, chopped avocado, and lime wedges, for serving

Directions

(1) Prepare: Cut the chicken breasts in half or thirds, depending on how big they are, and chop the vegetables.

(2) Cook the chicken: In a Dutch oven or large heavy soup pot, add 2 tablespoons of garlic-infused olive oil and 1 tablespoon of toasted sesame oil and heat over medium-high heat. When the oil is hot, add the chopped green onion greens and the chicken, and sprinkle with salt and pepper. Sear the chicken on all sides, about 2-3 minutes per side until it starts to brown. Add 2 cups of chicken broth and bring it to a low boil. Turn the heat down and gently boil until the chicken is just cooked through (165 degrees F on an instant-read thermometer). Remove the chicken to a cutting board, thinly slice, or use two forks to shred it, and set aside.

(3) Prepare the soup: Add 4 more cups of chicken broth to the soup pot so you have about 6 cups of liquid total. Then add the gluten-free soy sauce, rice vinegar, toasted sesame oil, maple syrup, green onion greens, ginger, star anise, cinnamon stick, and jalapeno pepper (if using). Bring to a boil over medium-high heat, then reduce the heat to low and simmer for 10 minutes. Add the chopped zucchini and summer squash and simmer for 5 more minutes, or until ready to serve. Just before serving, stir in the chopped greens and 1/2 cup chopped basil. Taste, and add more soy sauce if needed for flavor, or add some hot water (if the broth tastes too salty).

(4) Cook the noodles: Meanwhile, cook the noodles according to package directions. Drain, rinse, and set aside.

(5) Plate and serve: To serve, divide the noodles between bowls. Add the shredded chicken, then ladle the hot broth over the top. Add bean sprouts, chopped basil, chopped avocado (an unusual addition to Pho but absolutely delicious!), and a generous squeeze of lime juice. If you spot the ginger slices, you can remove them along with the star anise before 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™ soup recipes

Classic Blueberry Cobbler (Low FODMAP)

15 Minutes prep • 35 Minutes cook • Low FODMAP • Gluten-free • Serves 4

Blueberry cobbler is an amazing combination of flavors, textures, and even temperatures when you serve warm cobbler with cold ice cream on top. Make this cobbler with basic pantry ingredients and frozen blueberries and you’ve got a masterpiece dessert in no time. It’s an extra-special treat with fresh berries in season (especially when you pick them yourself) but just as good with frozen berries when they’re not in season.

This is an exclusive recipe just for recipe club members.

In addition to the two free recipes I create each week I am creating and delivering one very special recipe just for my recipe club members. If you’re not yet a member, I encourage you to join! Membership in the club includes access to the complete archive of recipes with filters so it can become your virtual low FODMAP cookbook plus, I am creating and delivering one special NEW recipe every week ONLY for recipe club members.

Your membership in the club helps me continue creating new, delicious, easy-to-make, low FODMAP recipes just for you.

As always, all recipes will emphasize simple ingredients, easy preparation, and delicious low FODMAP results. Recipes will be for everything from main courses, salads, soups, side dishes, appetizers, desserts, sauces, breakfast and lunch, and even mocktails and cocktails. Everything you need to prepare fantastic low FODMAP meals everyone will love.

Join the club. Let’s keep making delicious Low FODMAP meals together.

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

Easy Sweet Potato Wedge Fries (Low FODMAP)

10 Minutes prep • 40 Minutes cook • Low FODMAP • Gluten-free • Dairy-free • Serves 4 • Ok to make ahead: Step 1

Many thanks to my sister Sarah for sharing this great and simple recipe. Crisp on the outside and creamy smooth on the inside, these sweet potato fries are a delicious addition to just about any meal! They are easy to make and use only four ingredients you probably already have in your pantry. They are delicious plain or you can dip them in low-FODMAP ketchup or BBQ Sauce. Add a sweet potato to your shopping list and enjoy these delicious wedge fries tonight! (Keep in mind the low FODMAP serving of sweet potato is about 1/2 cup so, even though these are delicious, don’t eat the whole potato yourself!)

Ingredients

1 sweet potato, cut into wedges

1 tablespoon extra-virgin olive oil

1 teaspoon Kosher salt

1/4 - 1/2 teaspoon Black pepper

Directions

(1) Prepare: Wash and cut sweet potato into wedges. Line a rimmed baking sheet with parchment paper. Preheat oven to 425 degrees F.

(2) Combine: Put the potato wedges in a bowl and drizzle them with olive oil. Toss well to coat. Spread out on parchment lined rimmed cookie sheet, slab side down, and with skin facing the same direction so you can keep track when flipping them over. Sprinkle lightly with salt and pepper.

(3) Bake: Bake for 20 minutes at 425 degrees F. Flip the potato wedges over and bake another 20 minutes, being careful not to burn.

(4) Plate and serve: Serve plain or with your favorite low-FODMAP ketchup or BBQ Sauce.

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™ side dish recipes

It’s Pumpkin Spice Season! (Low FODMAP)

As the leaves start to change color and the air turns crisp, there's one thing that symbolizes the arrival of autumn like no other – the beloved pumpkin spice season. It's a time when cozy sweaters, warm drinks, and the aromatic blend of cinnamon, nutmeg, and cloves fill the air. But for those of us following a low FODMAP diet, the traditional pumpkin spice season can be a bit daunting. Fear not! I’m here to show you how to fully embrace the flavors of fall while keeping your digestive system happy.

Pumpkin Spice: A Low FODMAP Delight

The good news is that many components of the classic pumpkin spice blend are low in FODMAPs. Cinnamon, nutmeg, and cloves—the heart and soul of pumpkin spice—are safe for most people following a low FODMAP diet. This means you can enjoy that warm, comforting flavor without the worry of digestive distress. (Watch out for the super sweet syrups that often get added to pumpkin spice delights and avoid those with high fructose corn syrup.)

Low FODMAP Pumpkin Spice Recipes

Here are a few of my low FODMAP Pumpkin Spice recipes. Want to see even more? Find them in the Recipe Club filtered for pumpkin right here.

Brown Butter Pumpkin Streusel Coffee Cake

This is a wonderful pumpkin recipe that uses my Pumpkin Butter as a key ingredient! This classic coffee cake has been made that much better with brown butter and pumpkin spice. The cake is light and pumpkiny and the streusel topping has a nice spiced crumble to it. It's quick to make and it's perfect for breakfast or afternoon tea.

Maple Pecan Pumpkin Bread

It’s that time of year again—pumpkin everything! I love a good pumpkin bread and this one is made extra special with pecans and maple syrup. It’s super moist so the crunchy cinnamon sugar topping makes a nice contrast to the cake-like bread. Enjoy it fresh or keep it wrapped up for a day or two. It’s the perfect fall flavor.

Pumpkin, Bacon, Cheddar Risotto

I don't know about you, but I love the fall when the air (finally) gets cold and crisp and we see pumpkin sneaking into lots of delicious recipes! Tis’ the season to roll out the comfort food, and this one’s a winner! The flavor is kind of like that yummy potato skin appetizer with the bacon and the cheese but the pumpkin and the risotto bring a whole new level of creamy deliciousness. 

This is one of those recipes your family will ask for again and again and you will be free to enjoy it with them because, like all my recipes, it's low FODMAP! 

I like to serve it with some crisp buttered sourdough toast for a bit of crunch to balance the creamy risotto. A nice green salad would round this out into a perfect weeknight, or any night, dinner.

Better than classic Pumpkin Pie

This version of the classic pumpkin pie is rich and flavorful and low FODMAP too. Baked in my perfect buttery pate brisee pie crust and filled with just the right combination of pumpkin, eggs, cream, and spices to deliver a wonderful flavor every time. Serve with freshly whipped cream for the best combination of flavor, color, and tradition. Looking for more holiday recipes? Check out my post on Navigating a Holiday Feast while on a low FODMAP diet.

Simple Pumpkin Spice Syrup

Make your own pumpkin spice cocktails, ice cream bars, or latte with this delicious pumpkin spice syrup. It’s simple to make and it keeps well in the fridge. So make up a batch and keep some on hand to spice up your holidays!

Pumpkin Mac and Cheese with Crispy Sage

Another pumpkin recipe to “spice” up your fall. I think adding pumpkin to anything just makes it better—and mac and cheese is no exception! This oh-so-creamy mac and cheese is made all in one pot and you can whip it up in 30 minutes.  And, while it takes on a sophisticated taste with the addition of crispy sage and fresh thyme, don’t be fooled, your kids will love this cheesy, creamy, bowl of goodness. And so will you!

Pumpkin Spice Ice Cream Bars

Still a little warm where you live? This is a great way to get that pumpkin spice vibe in a cool package. I was born right on top of Thanksgiving and I’ve always attributed that happy connection to my love of all things pumpkin! Particularly pumpkin ice cream! This recipe captures all the scrumptious flavor of pumpkin spice set in the creamiest package you can imagine. If you’re a pumpkin fan, get ready to discover your new favorite pumpkin ice cream treat.

Great Pumpkin Cocktail

I love fall with the crisp air and the smell of fabulous things cooking in the kitchen. This is a wonderful fall cocktail with the flavors of pumpkin spice, maple syrup, and cinnamon. It uses my pumpkin spice butter as a base so make that ahead of time for the best version of this cocktail! (Don’t worry, it’s quick to make.)

Embracing the low FODMAP pumpkin spice season is not only possible but also deliciously enjoyable. With a little creativity and an understanding of your dietary needs, you can savor the flavors of fall without compromising your digestive comfort. So go ahead, indulge in the Pumpkin Streusel Coffee cake, bake my Better Than Classic Pumpkin Pie, or whip up my Great Pumpkin Cocktail – your taste buds and your tummy will thank you for it. Happy autumn!

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

Chili Lime Chicken Thighs (Low FODMAP)

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

Tender, tangy, and flavorful, these quick chicken thighs are sure to become a family favorite. The lime and the chili blend together for just the right amount of piquant flavor. The buttery pan sauce is delicious—especially if you serve it with some crusty sourdough bread to sop it up! You can easily double or triple this recipe for a crowd. Just be sure the chicken cooks in one layer in the frying pan (which may require multiple batches).

This is an exclusive recipe just for recipe club members.

In addition to the two free recipes I create each week I am creating and delivering one very special recipe just for my recipe club members. If you’re not yet a member, I encourage you to join! Membership in the club includes access to the complete archive of recipes with filters so it can become your virtual low FODMAP cookbook plus, I am creating and delivering one special NEW recipe every week ONLY for recipe club members.

Your membership in the club helps me continue creating new, delicious, easy-to-make, low FODMAP recipes just for you.

As always, all recipes will emphasize simple ingredients, easy preparation, and delicious low FODMAP results. Recipes will be for everything from main courses, salads, soups, side dishes, appetizers, desserts, sauces, breakfast and lunch, and even mocktails and cocktails. Everything you need to prepare fantastic low FODMAP meals everyone will love.

Join the club. Let’s keep making delicious Low FODMAP meals together.

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

Broccoli Pasta with Crisp Prosciutto and Chicken (Low FODMAP)

20 Minutes prep • 25 Minutes cook • Low FODMAP • Gluten-free • Serves 4 • Ok to make ahead: Steps 1-2

This self-saucing pasta is very creamy and delicious and makes the perfect bed for crispy fried prosciutto and parmesan-crusted chicken. It might sound complicated but it’s really quite easy to make. The prosciutto crisps right up in the frying pan, and then the chicken gets cooked in the same pan, picking up some of the excellent flavor from the prosciutto. This is a perfect one-bowl meal that has a little something for everyone in it: pasta, crunchy chicken, crispy prosciutto, broccoli, and that delicious creamy sauce.

Ingredients

2 boneless, skinless chicken breasts sliced horizontally into 6 pieces

1 cup gluten-free panko or pork panko for low carb version

2 cups grated parmesan

1/2 teaspoon Smoke N Sanity Essence of Onion Salt (Use code IBSGC15 for 15% discount)

1/2 teaspoon Smoke N Sanity Essence of Garlic Salt (Use code IBSGC15 for 15% discount)

4 ounces thinly sliced prosciutto

3 tablespoons garlic-infused extra virgin olive oil

2 tablespoons salted butter

1/2 teaspoon Kosher salt

1/2 teaspoon Black pepper

12 ounces short-cut gluten-free pasta (I used Delallo Gluten-Free Penne Rigate )

2 cups broccoli tops only, chopped

1 1/2 cups fresh basil, chopped

3/4 cup heavy cream or canned coconut milk

2 ounces lactose-free cream cheese, at room temperature

Directions

(1) Prepare: Combine the panko, 3/4 cup parmesan, and the onion and garlic salt in a shallow bowl. Stir with a fork to blend well. Dredge the chicken pieces on both sides through the crumb mixture, pressing to make the panko stick. Set the chicken aside on a plate.

(2) Cook the prosciutto: Heat 1 tablespoon of olive oil in a large skillet set over medium-high heat. Add the prosciutto pieces and cook them until they’re crispy, turning after about 2 minutes, and cooking until crisp all over. Remove from the skillet and set aside on a plate. Once cooled, break into smaller pieces if the pieces are quite large.

(3) Cook the chicken: In the same skillet, add 1 tablespoon of olive oil and the chicken. Sear on both sides until golden and cooked through, 3-4 minutes per side. Remove from the heat when the chicken is just cooked through.

(4) Make the pasta: In a large pot set over medium heat, melt the butter. Pour in 4 cups of water and bring to a boil over high heat. Add 1 teaspoon salt, the pasta, and the broccoli. Cook, stirring occasionally, for 8-10 minutes (depending on the pasta you use). Do not drain the water. Stir in the cream, and cream cheese and cook until the cream cheese has melted and the pasta is al dente, about 4-5 minutes more.

(5) Finish: Add the parmesan and stir until melted and creamy. Remove from the heat. Stir in 1 cup of the basil and season with salt and pepper.

(6) Plate and serve:  Divide the pasta between plates and top with chicken, prosciutto, and the remaining chopped basil.

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

Creamy One-Pan Chicken Tikka Masala with Summer Veggies (Low FODMAP)

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

One pan, 30 minutes and dinner is ready! And, it’s not only quick to make, it’s delicious to eat. Creamy coconut milk is the base for this dairy-free, one-pan, oh-so-delicious Tikka Masala dish. Adding fresh summer veggies at the end of cooking keeps them bright, and flavorful, balancing the rich sauce beautifully. Serve over steamed basmati rice for a complete one-bowl meal the whole family will love. Leftovers heat up nicely so don’t hesitate to make a little more than you need for dinner!

Ingredients

3 tablespoons garlic-infused extra virgin olive oil, divided

1 large leek, green part only, chopped

1 pound boneless skinless chicken breast, cubed

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

1/2 teaspoon Kosher salt

1/2 teaspoon black pepper

2 cups of any combination of cubed: zucchini, bell pepper, summer squash

1 tablespoon chopped fresh ginger

2 cups canned coconut milk

1 tablespoon gluten-free soy sauce

1/2 cup fresh basil, chopped

3 - 4 cups of steamed rice, divided into 4 bowls, for serving

Directions

(1) Prepare: Cut the chicken into cubes and put in a small bowl. Drizzle with 1 tablespoon of garlic-infused olive oil and 1 tablespoon Smoke N Sanity Tikka Masala seasoning. Stir well to coat all the chicken pieces with the oil and seasoning mixture. Set aside until ready to cook. If it’s going to be more than 20 minutes, keep it in the refrigerator.

(2) Cook the chicken: In a large skillet, heat 2 tablespoons of garlic-infused olive oil over medium-high heat. When hot, add the leek greens, and cook for about 2 minutes until softened. Add the cubed chicken, and sprinkle with 1 tablespoon of Tikka Masala seasoning, salt, and pepper. Cook over medium-high heat for about 5 minutes.

(3) Add the vegetables: Add the cubed vegetables and the ginger to the pan and cook another 5 minutes, then pour in the coconut milk and soy sauce. Cook 5 minutes until the chicken is cooked through and the sauce has thickened. Remove from the heat and stir in the basil.

(4) Plate and serve: Serve the chicken and sauce over steamed rice with a sprinkle of fresh chopped basil. If you like, you can serve it with warmed gluten-free naan on the side as well.

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™ one-pan recipes

Fully Loaded Meat Loaf (Low FODMAP)

20 Minutes prep • 55 Minutes cook • Low FODMAP • Gluten-free • Keto-friendly • Serves 6 • Ok to make ahead: Steps 1-2

Good meatloaf is a delicious, comforting, and simple meal. This recipe includes a combination of sauteed leek and green onion greens, mushrooms, and thyme for an extra special flavor that takes typical meatloaf to a whole new level. The kitchen smells wonderful while it’s cooking. It’s great hot out of the oven, or cold as a meatloaf sandwich. Serve it with a side salad, roasted vegetables, or with my Buttery Mashed Yukon Gold Potatoes with some of the juice from the pan drizzled over the top. It’s sure to be a crowd-pleaser.

Ingredients

1 tablespoon garlic-infused olive oil

2 tablespoons salted butter

2 teaspoons, dry thyme

3/4 cup leek greens, chopped

1/4 cup green onion greens, chopped

12 ounces oyster mushrooms, chopped

1 pound organic grass-fed ground beef or bison (which tastes the same but is much better for you!)

1 pound ground pork, organic preferred

2 slightly beaten eggs

1 cup low FODMAP tomato sauce, divided

3/4 cup grated Parmesan cheese

1 teaspoon Kosher salt 

1/2 teaspoon freshly ground black pepper

1 tablespoon rice vinegar

1 teaspoon Worcestershire sauce

Directions

(1) Prepare: Preheat oven to 350. Wash and chop the leek and green onion greens. Chop the mushrooms.

(2) Saute the vegetables: Heat a large frying pan over medium-high heat. When the pan is warm, add the olive oil and butter. When the butter is melted, add the thyme and let it sizzle in the fat for about 30 seconds. Then add the leek greens, green onion greens, and the mushrooms. Season with salt and pepper and cook, stirring intermittently, until the mushrooms begin to brown (about 5 minutes). Remove from the heat when done and let cool for a few minutes.

Make-ahead note: At this point, you can set the vegetables aside and even refrigerate if it’s going to be more than about an hour before you put it all together and cook it.

(3) Season the meat: In a medium bowl, combine the eggs, 1/2 cup of the tomato sauce, Parmesan cheese, salt, and pepper. Add the ground meat and mix well.

(4a) Finish as layers: Place half the meat mixture in the bottom of a 9” loaf pan or 8” x 8” pan, then spread the cooked vegetables over the top. Add the remaining meat mixture over the top of the vegetables and then drizzle the top of the meat with the remaining tomato sauce mixed with the rice vinegar and Worcestershire sauce.

(4b) Or Finish as a blend: Combine the cooked vegetables and the meat mixture together and put into a 9” loaf pan or 8” x 8” pan, then drizzle the top of the meat with the remaining tomato sauce mixed with the rice vinegar and Worcestershire sauce.

(5) Bake: Put in the oven and bake for 1 hour. Check for doneness with an instant-read thermometer. You want to be sure it reaches an internal temperature of 165 degrees F.

(6) Plate and serve: Remove from the oven and let sit for a couple of minutes. Then slice and serve with a side salad, roasted vegetables, or with my Mashed Yukon Gold potatoes with some of the juice from the pan drizzled over the top.

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

One Pan Oven-Braised Chicken Stew (Low FODMAP)

10 Minutes prep • 60 Minutes cook • Low FODMAP • Gluten-free • Serves 4 - 6 • Ok to make ahead: Steps 1-7

If you love my Braised Chicken and Roasted Vegetables, you’re really going to love this stew. Big chunks of chicken, lots of delicious vegetables, rich flavorful broth, and melty butter, make this chicken stew a truly wonderful meal. It comes together nicely all in one pot so clean up is a snap and it’s great the next day so you’ve got lunch (or a second dinner) all done ahead of time! While it takes a bit longer to cook, using bone-in, skin-on chicken makes a broth that is wonderfully rich and flavorful. This recipe has no added rice, potatoes, or pasta (and you will not miss them at all!) so it’s a great one if you’re keeping your starch intake low.

Ingredients

2 tablespoons olive oil

4 - 6 bone-in, skin-on chicken breasts (the bones and skin enhance the flavor of the broth and are easy to discard once the chicken is cooked)

1 teaspoon Kosher salt

1/2 teaspoon black pepper

3 small or 2 medium leeks, green part only, cleaned and chopped

2 large or 4 small carrots, chopped

2 - 4 celery ribs, chopped

1 pound oyster mushrooms, chopped (optional if you don’t like mushrooms)

3 to 4 sprigs of rosemary, leaves stripped and finely chopped (or substitute 2 - 3 teaspoons dry rosemary)

3 - 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 Parmesan rind (optional but adds a lot of flavor)

3 tablespoons salted butter, for serving (leave out for lactose-free version)

Gruyere or Parmesan cheese, grated, for serving (optional - leave out for lactose-free version)

Directions

(1) Prepare: Preheat oven to 350 degrees F. Chop the vegetables. If chicken breasts are very large (most seem to be these days!) cut them in half before braising. You can cut right through the bone with a strong chef’s knife.

(2) Braise the chicken: Heat a heavy soup pot or Dutch Oven over medium-high heat. Add the oil and when it’s hot, put the chicken, skin side down, in the pan. Season with pepper and salt (if you didn’t pre-salt the chicken before cooking). Cook, turning and rotating the pieces as necessary until well browned on both sides, 6 to 8 minutes. Remove to a plate and set aside.

(3) Cook the vegetables: Add the leek greens, carrots, celery, mushrooms, and rosemary to the pot and cook until the vegetables are tender and beginning to brown, 10 to 15 minutes.

(4) Add the chicken and broth: Nestle the chicken breasts among the vegetables, skin side up. Add enough of the stock so the liquid comes about halfway up the meat. (The amount will depend on the size of your pan.) Add the Parmesan rind (if using).

(5) Bake: Put the pan in the oven and cook, uncovered, for about 30 - 40 minutes for bone-in white meat (50 minutes if you’ve used bone-in dark meat instead) until the meat is just cooked (use an instant-read thermometer to confirm white meat is 165 degrees F or dark meat is 175-180 degrees F). Check the pan occasionally and stir the vegetables if they threaten to brown too much. Add a bit more broth if it’s getting dry. (If you don’t have an instant-read thermometer then cut into the chicken and make sure the juices run clear rather than pink.)

(6) Shred chicken: Once just cooked through, remove the chicken from the pan to a cutting board. Shred the chicken with two forks, discarding the bones and the skin.

(7) Finish: Return the shredded chicken to the pan and stir. If the broth has cooled in the process, reheat it before serving. Remove the Parmesan rind before serving too.

(8) Plate and Serve: Ladle generous servings into bowls. Top each bowl with 1/2 tablespoon of salted butter and a sprinkling of aged gruyere or Parmesan cheese (optional).

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

The Delicious Dimension: Exploring the Visual and Textural Joys of a Restricted Diet

When you’re limiting the selection of foods you eat for any reason, it’s important that the foods you do eat are as appealing and delicious as possible. That includes what your food LOOKS like and what it FEELS like when you eat it! Embarking on a restricted diet can be a challenging journey, often requiring meticulous attention to what you eat. While the nutritional content of food takes center stage, the way food looks and feels should not be underestimated. In this post, I’m digging into the significance of considering the aesthetics and textures of food when following a restricted diet and why this aspect matters for our overall well-being. I’ve included lots of links to delicious low-FODMAP recipes you can try when you’re ready to experience the many amazing things you can eat when following a low-FODMAP diet.

The Power of Presentation

A Feast for the Eyes: The old adage "we eat with our eyes first" holds true, especially for those on restricted diets. The visual appeal of food plays a crucial role in anticipation, satisfaction, and even the desire to consume the meal. When faced with dietary limitations, crafting visually appealing dishes can make each meal a delightful experience. Taking the time to chop some fresh herbs, grate some extra-flavorful cheese, or drizzle a little olive oil on the final dish can make all the difference. Try this Chicken Cobb Salad or Spring Roll Salad with Peanut dressing in my recipe club for example, or Better Than Takeout Sesame Chicken on my blog.

Emotional Fulfillment: Restricted diets can evoke feelings of deprivation and monotony. By putting effort into the visual presentation of meals, we transform our eating experience from a mere necessity to an emotionally satisfying ritual. A colorful and well-arranged plate can boost mood and elevate the overall enjoyment of the meal. Try my Super Simple Chocolate Lava Cakes or my Mushroom Gruyere Savory Bread Pudding, for example or any of the soup recipes in my recipe club.

The Crucial Role of Texture

A Multisensory Experience: Texture influences our perception of food more than we realize. The crunch of a fresh salad or the creaminess of mashed potatoes engages our senses, enhancing the dining experience beyond taste alone. This multisensory engagement becomes especially significant on restricted diets where the range of foods may be limited. Try my Crisp and Crunchy Chicken Salad, or my One Pan Thai Peanut Chicken and Veggies for example.

Appetite Stimulation: Texture can influence our appetite as well as our sense of satiation. Foods with varying textures stimulate our taste buds and appetite, making us more likely to enjoy and feel satisfied with a meal. For those adhering to specific dietary restrictions, incorporating diverse textures can make each bite more enticing. Try my Vegetable Chicken Stew, or my Chinese New Year Chicken Salad for example.

Mimicking Familiar Foods: On restricted diets, finding alternatives to favorite foods can be challenging. Texture can play a crucial role in replicating the experience of familiar meals. For example, creating a gluten-free pizza crust with a satisfying array of toppings can, not only mimic the texture of traditional pizza, but you might just find you like it even better than the original! This sameness with your old standards can provide a sense of comfort and normalcy. Check out this amazing Rosemary Mushroom Flatbread, or this BBQ Chicken Pizza with Bacon and Pineapple, or my Chocolate Cake with Umami Chocolate Frosting, in my recipe club for inspiration!

Expanding Culinary Creativity: Exploring new textures within the confines of a restricted diet can foster culinary creativity. Discovering how to use ingredients like nuts, seeds, and alternative flours to create crunchy crusts, velvety sauces, or chewy snacks can turn dietary limitations into an opportunity for innovation. In my recipes, I do my best to incorporate as much variety as possible—especially when it comes to plants as they play a vital role in keeping our gut biome healthy. Try my Umami Chicken and Butternut Squash Ramen, or my One Pan Chicken Arroz Caldo, for example.

Summing it all up

As we all experience our own IBS journey and the Low FODMAP diet that often accompanies that journey, keep in mind that food is not just sustenance—it's a sensory experience. The way food looks, feels, and engages our senses can significantly impact our relationship with our meals. By embracing the power of presentation and texture, you can infuse joy, anticipation, and a deeper connection with your meals. Crafting visually appealing dishes and experimenting with diverse textures can turn the challenge of eating a restricted diet into an opportunity to explore new horizons. So, let's celebrate the beauty and diversity of food, even within the boundaries of our dietary restrictions. After all, savoring a meal is not just about nourishment; it's about relishing life's sensory pleasures.

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

Greek Lemon Chicken (Low FODMAP)

10 Minutes prep • 30 - 40 Minutes cook • Low FODMAP • Gluten-free • Lactose-free • Serves 4 • Ok to make ahead: Steps 1-2

This simple preparation results in wonderfully tender and juicy chicken thighs with crispy skin (if you use skin-on chicken) or delicious charred lemons (if you use skinless chicken). Perfection, right? Marinating ahead and letting it sit overnight will save you time when you’re ready to cook but it’s unnecessary if you didn’t plan ahead. Serve this chicken alongside my Great Greek Salad with some crusty sourdough bread and butter and you’ve got a delicious meal fit for the family or for company.

Ingredients

4 boneless, skin-on or skinless chicken thighs

1/3 cup garlic-infused olive oil

1/4 cup lemon juice

1 tablespoon Smoke N Sanity Greek Seasoning (use code IBSGC15 for 15% discount)

OR 1 tablespoon dried oregano plus 2 teaspoons dried thyme

2 teaspoons Dijon mustard

2 teaspoons Kosher salt

1 teaspoon freshly ground black pepper

If using skinless chicken thigns, you’ll also need:

1 lemon, 1 tablespoon olive oil, and 1/2 teaspoon dry oregano, and a sprinkle of Kosher salt

Directions

(1) Make the marinade: In a small bowl, whisk together the garlic-infused olive oil, lemon juice, SnS Italian seasoning or oregano and thyme, Dijon mustard, salt, and pepper.

(2) Marinate the chicken: Add the chicken thighs to a Ziploc bag or bowl and pour the marinade on top. Toss the chicken thighs to ensure they are fully immersed in the marinade. Put in the refrigerator to marinate for 1 to 2 hours (and up to 8 hours).

(3) Prepare to bake: Preheat the oven to 350 degrees F. Place the chicken in a baking dish and pour the remaining marinade on top. If using skinless chicken thighs, add a couple of lemon slices to the top of each chicken thigh, drizzle with olive oil and spinkle with oregano. This will keep the chicken moist while cooking.

(4) Bake the chicken: Bake for 30 to 40 minutes , until the chicken is fully cooked and registers 170 - 175 degrees F on an instant-read thermometer. If you like, you may baste the chicken a few times while it cooks. And, if using skin-on chicken, you can broil the dish for 2 - 3 minutes at the end of the cooking time to make the skin get nice and crispy.

(5) Plate and serve: Garnish with lemon slices and a sprinkle of fresh thyme. Serve this chicken alongside my Great Greek Salad with some crusty sourdough bread and butter and you’ve got a delicious meal fit for the family or for company.

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.

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