Arugula salad with toasted hazelnuts and parmesan (low FODMAP)

20 Minutes • Gluten-free • Low FODMAP • Serves 4 • This simple salad, with wild arugula, toasted hazelnuts, fresh grated Parmesan, and lemon Dijon dressing is my all-time favorite. The combination of toasted hazelnuts, a lemony dressing, and fresh parmesan is wonderful on arugula. (My little secret: I like to make this salad and put it on top of margarita pizza. It’s a game changer!)

SALAD INGREDIENTS

2-3 cups Fresh arugula (preferably organic)

Raw hazelnuts (max 10 nuts per serving)

½ cup fresh grated Parmesan

LEMON DIJON DRESSING INGREDIENTS

Juice of one lemon-about 1/3 cup (preferably Meyer lemon)

Equal amount (about 1/3 cup) extra virgin olive oil

1 tablespoon Dijon mustard

Salt and freshly ground pepper to taste

DIRECTIONS

Cut hazelnuts in half and place in frying pan over medium high heat. Toast, stirring occasionally, for about 4 minutes.

Place arugula in salad bowl.

Mix all dressing ingredients together in a small jar and shake to combine. Adjust salt and pepper to taste. If taste it too tart, add a bit more olive oil.

Pour dressing over salad, add toasted hazelnuts and toss the salad to combine.

Sprinkle with fresh grated parmesan and serve.

Recipe inspired by Vesta, Redwood City, California.

This recipe contains affiliate links so you can easily purchase items listed on the page. This is for your information and convenience. If you purchase through this link, I may earn a commission but there is no additional cost to you. Please read my disclosure for more information.

Honing the practice of having a great day. Every day.

Waking up and going directly into your workday can put you in an anxious, high-stress state from the start. If you don’t give yourself time to sort through your own thoughts, ideas, to-do lists, and anxieties before launching the day, it’s a perfect recipe for a stressful, scattered, and unproductive day. And yet, that’s how most of us function!

In this blog, we have talked about building habits and planning ahead by using that part of your brain that has your best interests in mind. When you wake up in the morning, your mind is open and relaxed and your thoughts can flow easily. You can quickly access what you learned from yesterday’s experiences and prioritize what things you plan to do today. Capturing that energy and harnessing that clarity of thought is one of the best tools to maximize your own potential and begin to meet, and even exceed, your goals — no matter what they might be.

Using your brain to benefit yourself is incredibly powerful, free, and, once you establish a practice, quick and easy.

But how do you do it? One of the most powerful, and easy-to-implement, practices is to download (write down) your thoughts first thing in the morning. This thought download serves to capture key learnings from the day before and inform your priorities for the day/week/month ahead. It takes a bit of practice but if you can take 10 - 15 minutes each morning to do it for yourself, you will reap incredible rewards. Of course I can hear some of you saying no way, I don’t have time for that. What would I write down? How would I even start? This is stupid.

Use this template to give it a try. There’s no downside.

For those of you in the IBS Game Changer program, you’re already documenting some of this stuff on a daily basis in the IBS Game Changer journal you received when you signed up for the program. Good for you! You’ve already started to establish a practice. To help you take that to the next level, I’m sharing a template that should be very helpful.

Following this template will make the work of downloading your thoughts a powerful tool that benefits…you!

“It’s not what happens to us but what we learn from it that matters most.” - Michael Hyatt

---

Yesterday

What happened?

• Don’t chronicle everything, just the highs, lows, and anything you want to remember later.

What did you read or hear? 

• List important books, articles, podcasts you consumed since your last thought download.

What were your biggest wins? 

• This gives you a sense of momentum to start the new day.

What lessons did you learn? 

• Try to distill your experience down to a couple of lessons you want to remember. It’s not what happens to us but what we learn from it that matters most.

What stood out? 

• I don’t want to lose what I learn in my reading and listening, so I record key insights.

Today

What are you thankful for right now? 

• This is one practical way you can cultivate a sense of abundance and gratitude.

What are you thinking and feeling right now? 

• Your thoughts and feelings are the be-all-end-all because they drive everything you feel, actions you take, and the results you get. Writing them down prevents you from ignoring or suppressing them and gives you an opportunity to check in on yourself.

What are your goals for this week/today?

• Keep your goals focused and no more than 3

• Allow yourself to include goals related to personal growth and self care in addition to work and productivity

What are your top 3 priorities to support those goals today?

• Stay focused so you can keep your priorities in mind. It’s ok to list them all, but then prioritize and focus on the top 3. \

What can you do for someone else?

• Doing things for others is one of the best ways to feel connected and reap personal rewards. This can be as simple as reaching out to a friend or family member with a call, text, or card or it can be as much as volunteering your time at a local food pantry or shelter to help strangers who are in need. The simple act of helping someone else is powerful in lifting your own spirit.

Tomorrow

What are your goals for this week/tomorrow?

• Give some thought to tomorrow and what your focus can be to maintain your progress.

What can you do next to move forward on your goals? 

• Think through your goals, priorities and schedule and identify a few key actions you could take tomorrow to keep your momentum going. 

---

Here’s a text version of the prompts you can copy and use as you establish your daily practice.

Yesterday

What happened?

What did you read or hear? 

What were your biggest wins? 

What lessons did you learn? 

What stood out? What did you like best?

Today

What are you thankful for right now? 

What are you thinking and feeling right now? 

What are your goals for this week/today?

What are your top 3 priorities to support those goals today?

What can you do for someone else?

Tomorrow

What are your goals for this week/tomorrow?

What can you do next to move forward on your goals? 

It doesn’t take long to build a practice that works for you and allows you to mentally prepare yourself for a great day every day!

Queso chicken and rice with fresh salsa that’s low FODMAP and amazing!

60 Minutes • Gluten-free • Low FODMAP • Serves 8 • This dish is the perfect combination of flavors and colors and will transport you straight to the Southwestern US, famous for Tex-Mex cuisine. You’ll love it and it will quickly become a favorite for the whole family.

INGREDIENTS:

2 tablespoons garlic-infused olive oil

4-6 boneless, skinless chicken breasts (depending on size)

1 ounce low FODMAP taco Seasoning (see recipe below)

15 oz. fresh low FODMAP salsa (see recipe below)

3/4 cup lactose free milk

4-5 ounces can diced green chilies

1 red bell pepper, chopped

2-3 green onions, chopped (green part only)

4 cups cooked white rice

1 cup shredded sharp cheddar cheese

DIRECTIONS:

Preheat oven to 375° F. Butter a baking dish large enough to accommodate the rice mixture with chicken breasts overlaid so the sauce doesn’t bubble over.

In a large skillet, heat oil over medium heat. Sprinkle chicken with half of taco seasoning mix. Cook chicken for 6-8 minutes, turning once, until golden brown on both sides. Cut larger breasts so all pieces are about the same size. Chicken may not be cooked all the way through but will finish baking in the oven.

 In large bowl, stir together salsa con queso, milk and diced green chilies; stir in bell pepper, green onions and remaining taco seasoning. Set aside 1 cup of the sauce mixture. Stir rice into remaining sauce mixture.

Place rice mixture in casserole; place chicken on top of rice. Top with reserved sauce mixture, and sprinkle with shredded cheese.

Cover with parchment (so the foil doesn’t stick to the cheese) and then with foil and bake for 20-30 minutes. Uncover and bake about 10 minutes more, or until sauce is bubbly and chicken is cooked through. Garnish with chopped tomatoes and cilantro before serving.

Serve with: Lactose free sour cream, chopped tomatoes, fresh cilantro, and crisp tortilla chips.

IBS Friendly Taco Seasoning

INGREDIENTS:

Combine and store in airtight container

1 tablespoon chili powder

1/4 teaspoon crushed red pepper flakes

1/4 teaspoon dried oregano

1/2 teaspoon paprika

1 1/2 teaspoons ground cumin

1 teaspoon sea salt

1 teaspoon black pepper 

DIRECTIONS:

Combine all ingredients and store in air tight container.

Fresh Salsa (with Salsa con Queso option)

INGREDIENTS:

1-2 Jalapeno peppers – seeded and finely chopped (wear gloves while you seed and chop)

5 ripe tomatoes chopped – heirloom are nice or choose “on the vine” for best flavor

1 cup chopped fresh cilantro

1-2 scallions chopped (green part only)

½ teaspoon ground cumin

¼ teaspoon cayenne pepper

1 teaspoon chili powder

2 tablespoons lime juice

FOR THE “CON QUESO” VERSION (only if you can tolerate the added lactose from the additional cheese):

1 pound sharp cheddar cheese (grated)

¼ cup lactose free milk

DIRECTIONS:

In a food processor, place seeded jalapeno, roughly chopped tomatoes, chopped cilantro, cumin, chili powder and lime juice. Process using pulse setting until an evenly chunky texture is obtained.

For the Con Queso version: grate cheese and combine with milk. Cook over medium heat, stirring occasionally, 7-10 minutes or until cheese is melted. Add salsa and mix until well combined.

This recipe contains affiliate links so you can easily purchase items listed on the page. This is for your information and convenience. If you purchase through this link, I may earn a commission but there is no additional cost to you. Please read my disclosure for more information.

30-minute Szechuan noodles and chicken (low FODMAP and so good!)

30 Minutes • Gluten-free • Lactose-free • Low FODMAP • Serves 4 • Szechuan style noodles in a fabulous sauce and tossed with gingery ground chicken, mushrooms and kale. (Don’t be afraid of the kale! It’s delicious and mild as it’s chopped and cooked in this recipe.) And to top it off? Toasted chili oil you make yourself. You will want to put it on everything. You can make this quick and healthy vegetable-filled noodle dish in about 30 minutes – less time than picking up takeout and ohhhh so much better!  

INGREDIENTS:

1/3 cup combined ½ garlic infused olive oil and ½ toasted sesame oil (1/3 cup total)

1 tablespoon crushed red pepper flakes

1/3 cup raw peanuts, roughly chopped

2-3 strips orange or clementine peel (use your vegetable peeler to make the strips)

10 ounces gluten free ramen noodles (I use Lotus Foods Organic Quick-Cook Jade Pearl Rice Ramen Noodles)

1/2 cup gluten free low sodium soy sauce

2 tablespoons maple syrup (or honey if you tolerate)

1/2 cup water

2 tablespoons toasted sesame oil

1 pound ground chicken

3 cups oyster mushrooms, chopped

1 inch fresh ginger, grated

2 cups roughly chopped kale

2 tablespoons raw sesame seeds

Green onions and additional peanuts for serving

DIRECTIONS:

Make the chili oil first. In a large skillet, heat the garlic-infused olive oil combined with the sesame oil (1/3 cup total), and the peanuts over medium heat. Cook, stirring occasionally until the peanuts turn golden, about 5 minutes. Don’t cook too hot and watch for burning as that will change the taste. Remove from the heat and transfer the oil to a heatproof bowl or glass jar. Stir in the red pepper flakes and orange peel and let sit while you make the rest of the meal.

Combine the soy sauce, maple syrup, and water and set aside. Wash and chop the kale, mushrooms and green onions.

Meanwhile, Cook the noodles according to package directions. Drain and set aside.

Place the skillet used to make the chili oil, over medium-high heat. Add 2 tablespoons sesame oil and the chicken. Season with black pepper and brown the chicken all over, breaking the chicken up as it cooks, about 5 minutes. Add the mushrooms and ginger and cook another 2-3 minutes. Slowly pour in 1/2 of the soy sauce/water mixture. Bring the mixture to a simmer and cook until the sauce coats the chicken and it begins to caramelize and get crispy, about 5 minutes. Add the remaining soy sauce mixture, the kale, and the sesame seeds. Bring the mixture to a simmer.

Stir in the noodles and 1 tablespoons chili oil (or more depending on how spicy you prefer and can tolerate).

Remove from the heat. Serve warm, topped with additional chili oil, peanuts and green onions.

Original recipe inspired by Tieghan Gerard, Half Baked Harvest

This recipe contains affiliate links so you can easily purchase items listed on the page. This is for your information and convenience. If you purchase through this link, I may earn a commission but there is no additional cost to you. Please read my disclosure for more information.

Gnocchi and rosemary bacon in a creamy and delicious soup that’s low FODMAP? What?

45 Minutes • Gluten-free • Low FODMAP • Serves 4 • This creamy soup is delightfully warming and chock full of delicious low FODMAP ingredients. The perfect meal when you’re craving warm comfort but you still want to feel good afterwards!

INGREDIENTS:

4 slices thick cut bacon, chopped

1 tablespoon fresh chopped rosemary

2 tablespoons garlic-infused olive oil

4 scallions chopped (green part only)

6 carrots, chopped

4 celery stalks, chopped

2 tablespoons fresh thyme leaves (or 2 teaspoons dried thyme)

1 tablespoon fresh basil (or 1 teaspoon dried basil)

1-2 teaspoons fennel seeds lightly crushed (to your taste)

1 pinch crushed red pepper flakes

kosher salt and black pepper

2 tablespoons salted butter

2 tablespoons rice flour or gluten free one for one flour

4-6 cups low FODMAP chicken broth (more for more “soup” and less if you want more “stuff.”)

4-6 cups roughly chopped kale or spinach

1 1/2 cups canned coconut milk, or lactose free whole milk

1/2 cup grated parmesan or asiago cheese, plus more for serving

1 pound fresh potato gnocchi (read the ingredients to be sure potato gnocchi is gluten free) 

DIRECTIONS:

Cook the bacon in a large Dutch oven (soup pot) over medium heat until crisp, about 5 minutes. During the last minute of cooking, add the rosemary to the cooking bacon and cook for one minute. Remove the bacon. If there's excess bacon grease, drain off all but about 1 tablespoon. Add the scallions and cook 3 minutes, until softened. Add the carrots, celery, thyme, basil, fennel, crushed red pepper, and a pinch each of salt and pepper. Cook another 5 minutes, until very fragrant.

Stir in the butter and flour, cook 1 minute. Add 4 cups broth. Simmer over medium heat for 20 minutes, until the carrots are tender.

About 10 minutes before serving, stir in the kale/spinach, cream/milk, parmesan, and gnocchi. If the soup is too thick, add additional broth.

Serve the soup topped with the rosemary bacon and parmesan and some toasted sourdough or gluten free bread.

Original recipe inspired by Tieghen Gerard of Half Baked Harvest

This recipe contains affiliate links so you can easily purchase items listed on the page. This is for your information and convenience. If you purchase through this link, I may earn a commission but there is no additional cost to you. Please read my disclosure for more information.

Easy peasy creamy sage fusilli with pumpkin cream sauce (so good and low FODMAP too!)

30 Minutes • Gluten-free • Dairy-free • Low FODMAP • Serves 4 • Simple to make, this sage fusilli pasta with pumpkin cream sauce is delicious, gluten free and low FODMAP. Serve this pasta as a hearty vegetarian main course for 4 or as an excellent side dish for more.

INGREDIENTS:

1 cup canned pumpkin

1/2 cup canned light coconut milk

1 teaspoon ground sage or 1 tablespoon fresh sage, finely chopped

1/8 teaspoon cayenne pepper

1 tablespoon garlic infused olive oil

salt + pepper, to taste

12 ounces gluten free fusilli pasta

1/2 cup chopped walnuts

1/4 cup chopped chives

¾ cup freshly grated parmesan

DIRECTIONS:

Prepare your pasta according to package instructions.

While the pasta is cooking prepare the pumpkin cream.

Combine pumpkin, coconut milk, sage, cayenne pepper, garlic infused olive oil, salt and pepper in a saucepan over medium heat. Once heated through, let simmer over low heat until pasta is ready.

Drain pasta and rinse to prevent sticking. Add pasta to saucepan and stir gently to combine.

Place in heated serving bowl or serve in individual bowls with walnuts, shredded parmesan and chives.

Original recipe inspired by Kate Scarlata of Maine.

This recipe contains affiliate links so you can easily purchase items listed on the page. This is for your information and convenience. If you purchase through this link, I may earn a commission but there is no additional cost to you. Please read my disclosure for more information.

IBS friendly Sweet Potatoes with candied pecans. Yup. I just said that.

45 Minutes • Gluten-free • Low FODMAP • Serves 8 - 10 • Mashed sweet potatoes are a wonderful holiday tradition but more than 1/2 cup can be too much if you’re on a low FODMAP diet. This recipe combines sweet potatoes with Russet potatoes so you can enjoy a bit more. The candied spiced pecans are the piece de resistance so don’t leave them out! In fact, the pecans are so good, you’ll want to eat them plain. Consider including them with your appetizers before the meal, or alongside a post-dinner cheese plate with grapes and an array of aged cheeses.

INGREDIENTS:

1.5 pounds Russet or other white potatoes, peeled and cut into large chunks

1.5 pounds orange fleshed sweet potatoes, peeled and cut into large chunks

1/4 cup to 1/2 cup lactose-free whole milk

4 tablespoons unsalted butter, cut into pieces

Kosher salt

Freshly ground black pepper

2 tablespoons maple syrup

1 tablespoon orange zest (optional)

1/2 cup candied spiced pecans (recipe below), chopped, optional

DIRECTIONS:

Cook potatoes in large pot of salted water.  Bring to a boil over high heat then turn heat down to simmer and cook partially covered until potatoes are tender when pierced with a knife.

Drain well in a colander then return all of the potatoes to the pot. Place over low heat and stir them around to dry them out a bit. Remove from heat.

Add about 1/4 cup of the milk, the maple syrup, orange zest and butter and begin to mash. Taste and season with salt and pepper and add remaining milk, as needed, to make satiny, smooth, creamy yet fluffy mashed potatoes.

Sprinkle with Candied Spiced Pecans, see recipe here. Serve immediately. Low FODMAP serving size is 1 cup.

This recipe contains affiliate links so you can easily purchase items listed on the page. This is for your information and convenience. If you purchase through this link, I may earn a commission but there is no additional cost to you. Please read my disclosure for more information.

Candied Spiced Pecans

These candied pecans are so good you’ll want to eat them as soon as you take them out of the oven. They make a wonderful accompaniment to a beautiful cheese board or our low FODMAP mashed sweet potatoes.

Ingredients

2 cups pecan (or walnut) halves

1/4 cup maple syrup

1/4 cup sugar

1/2 teaspoon cinnamon

1/2 teaspoon ground ginger

½ teaspoon allspice

1/8 teaspoon cardamom (optional)

1/8 teaspoon cayenne pepper (optional)

1/8 teaspoon salt

Directions

1.      Position rack in middle of oven. Preheat oven to 325°F/165°F. Spray a rimmed baking sheet pan with nonstick spray.

2.     Fold all of the ingredients together in a bowl using a silicone spatula to make sure the nuts are well coated. Spread out onto prepared pan in one even layer.

3.     Bake for about 20 minutes, stirring once or twice during baking to toast evenly. Nuts are done when sugar has melted and nuts are glazed and golden brown but not blackened.

4.    Remove from oven and scrape nuts from pan onto parchment paper to cool. While still hot spread out as much as possible so nuts don’t stick together and let cool completely.

5.     You may store nuts in an airtight container at room temperature for up to 1 month. But it’s unlikely they’ll be around that long. They’re so good!

Tip: Due to their high fat content, nuts can burn easily. Watch them carefully and take them out when you can smell a roasted nutty aroma but not a burnt aroma.

Eat and enjoy every bite because you can!

This recipe contains affiliate links so you can easily purchase items listed on the page. This is for your information and convenience. If you purchase through this link, I may earn a commission but there is no additional cost to you. Please read my disclosure for more information.

Simple sausage and vegetable soup (low FODMAP)

60 Minutes • Gluten-free • Low FODMAP • Serves 6 - 8 • This low FODMAP sausage and vegetable soup is delicious to eat and simple to make. And because you make it yourself, you get that “sausage” taste by adding just the right combination of low FODMAP ingredients without the garlic and onions. So enjoy it without consequences!

INGREDIENTS

3 tablespoons garlic-infused olive oil

1 pound ground chicken or pork

8 oz oyster mushrooms – chopped

1 teaspoon Italian seasoning (or equal parts: thyme, oregano, basil, rosemary, and marjoram)

½ teaspoon fennel seed (crushed) - this is what gives it the “sausage” taste

¼ teaspoon paprika

1/8 teaspoon red pepper flakes

1 teaspoon salt

14-ounces diced tomatoes (canned or fresh)

32 ounces chicken broth (low FODMAP)

¼ - ½ cup roughly chopped fresh basil (or two teaspoons dried

2 – 3 cups fresh spinach roughly chopped

2 small zucchini – cubed (1/3 cup serving is low FODMAP)

2-3 carrots (thickly sliced)

Gluten free pasta or rice (already cooked)

DIRECTIONS

Put garlic olive oil in a good size soup pot over medium high heat. When hot, add the ground chicken or pork, the chopped mushrooms and all seasonings. Cook until the chicken is cooked through and the mushrooms are tender – about 6 – 8 minutes.

Add:

Chopped tomatoes, chicken broth, and dry basil (if using).

Simmer for 30 – 60 minutes

Adjust seasoning to taste (salt, pepper, red pepper flakes).

Add carrots and cook about 5-6 minutes.

Add zucchini, spinach and fresh basil (if using), cover and simmer just until it spinach wilts – about 1-2 minutes

Add cooked pasta* (cook separately and add before serving)

*If you are serving some gluten free and some regular, then put cooked pasta in bowls and spoon hot soup over the pasta (just remember which ones have the gluten free pasta!)

Garnish with a generous grating of parmesan cheese.

Serve with side salad and warm gluten free bread (such as Against the Grain rosemary bread)

Original recipe inspired by Leslie Kingsbury of Ajijic, Mexico.

This recipe contains affiliate links so you can easily purchase items listed on the page. This is for your information and convenience. If you purchase through this link, I may earn a commission but there is no additional cost to you. Please read my disclosure for more information.

Quick Reference Guide to Sugars and FODMAPs

As we enter the holiday season we always seem to find ourselves surrounded by food — much of which is sweet! Even this year, while we’re all on pandemic quarantine, the cookies, cakes, and candies seem to be materializing as if by magic or maybe it's the baking fairy in my kitchen! The gifts from friends, neighbors and colleagues. The displays at the supermarket. All seem to say “eat me I’m deliciously sweet!”

The low FODMAP diet is definitely not intended to be a sugar free diet and you can indulge in an occasional treat, but you need to make sure you are choosing treats that are sweetened with a low FODMAP sweetener. This is why we created the Quick Reference Guide to Sugars and FODMAPs.

Of course we all know, any sugar or sweetener should be consumed in moderation. But that gets tricky when you are literally surrounded by sweets everywhere you go! To limit your consumption, you need to plan ahead so you don’t spend all your time arguing with yourself. If you’re going to eat a cookie. Plan to eat a cookie. And when you eat the cookie, be very conscious about what you’re doing. Don’t just wolf it down as though you’re going to get “caught.” Enjoy every bit of it! Savor it! Make it last. Doing this will make it a pleasure NOT a guilty pleasure. But it does require some advance planning.

When it comes to sugar and sweets, having a plan you make ahead of time that you can stick to in the moment, is your best bet. Just decide “Today I’m going to eat a cookie.” And then stick with your plan and don’t make it negotiable. Don’t wonder if you’re actually going to eat ten cookies. You’re not. You made a plan and you’re sticking to it. And, you can make a new plan for tomorrow.

Once you have your plan, knowing what sweets are “safe” when you have IBS means you can indulge without fear.

To help you navigate your way around sugars and FODMAPs grab our handy quick reference guide. It will make selecting safe sweets easy.

Grand cranberries

20 Minutes • Gluten-free • Dairy-free • Low FODMAP • Serves 8 - 10 • Cranberries that taste this good should be served all year round! They are the perfect combination of tart and sweet and the citrus and Grand Marnier lend a wonderful orange complement to the flavor of these low FODMAP cranberries.

INGREDIENTS:

12 ounces fresh cranberries (about 3 cups)

¾ cup white sugar

1 tablespoon lemon zest

1 tablespoon orange zest

¼ - 1/3 cup fresh squeezed orange juice (juice of 1 small orange)

1 tablespoon Grand Marnier (orange liqueur)

DIRECTIONS:

Preheat oven to 325 degrees F. Rinse and sort the cranberries to remove any that are soft.

Zest your orange and lemon and then squeeze the juice out of the orange.

In an oven-safe pot, add cranberries, sugar, lemon and orange zest, Grand Marnier, and just enough orange juice to be able to stir the mixture and dissolve the sugar.  

Stir to combine.

Put in the oven and cook for about 30 minutes. Stir every 10 minutes. The cranberries will pop and the mixture will bubble when ready.

Remove from oven and put in serving dish (or glass storage container if you’re not using the cranberry sauce right away).

Low FODMAP sourdough stuffing. So good you’ll want to make it for everyone.

90 Minutes (mostly cook time) • Low FODMAP • Serves 8 - 10 • Looking for low FODMAP stuffing that holds up to your holiday expectations? This is it! It’s full of flavor, color and texture. Make it for everyone. They will love it.

INGREDIENTS

1.5 pounds real sourdough bread cubed (look for traditional sourdough bread that does not include yeast in the ingredients)

3 pounds chicken wings

2 tablespoons garlic infused olive oil

2 tablespoons butter

1 cup finely chopped leek greens (green part only)

½ cup finely chopped scallion greens (green part only)

¾ cup finely chopped celery

¾ cup finely chopped walnuts (optional)

1 teaspoon salt (or to taste)

½ teaspoon black pepper (or to taste)

Finely chopped fresh herbs:

1 tablespoon fresh oregano leaves

1 tablespoon fresh thyme leaves

2.5 tablespoons fresh sage leaves

1 teaspoon fresh rosemary

3 tablespoons fresh parsley

2 cups low FODMAP chicken broth

3 large eggs

2 teaspoons Gourmend garlic scape powder

DIRECTIONS

1.      Shift the oven racks to the lower and middle positions and preheat the oven to 250ºF (120ºC). Slice and cube the sourdough loaf into a mixture of 1 inch and ½ inch cubes.

2.     Spread the bread evenly onto two rimmed baking sheets. Bake in the oven for 45 minutes, tossing every 10 minutes or so until the edges of the bread have dried, but the centers are still slightly moist.

3.     While the bread toasts, finely chop the fresh oregano, thyme, sage and rosemary. Finely slice the dark green leaves of the leeks. Finely chop the celery, green tops of the scallions and the walnuts (if using).

4.    Remove the bread from the oven and let cool. Increase the oven temperature to 375ºF (190ºC).

5.     Use a paring knife and poke 3 to 4 holes in each chicken wing to allow juices to escape. Place a large skillet over medium-high heat and add the olive oil. Once hot, pan-fry the wings in a single layer for 4 to 6 minutes on each side, until the skin is golden brown. Then transfer the wings to a bowl and set aside.

6.     Place the now empty skillet back over medium heat and add the butter.  Once the butter has melted and the foaming subsides, add the celery, leek tops, and ½ teaspoon of salt. Cook for 6 to 7 minutes until the vegetables soften but are not brown, stirring every now and then. Next add the thyme, oregano, sage, rosemary, scallion tops, walnuts, and black pepper, cooking for 30 seconds until fragrant. Stir in 1 cup of organic chicken broth and bring to a simmer, scraping the brown bits off the bottom of the pan as you stir. Pour the vegetable mixture over the bread chunks and gently stir until the bread is well coated.

7.     In a medium bowl, whisk the eggs, remaining 1 cup of broth, garlic scape powder, parsley, and ½ teaspoon of salt together along with any juices that have gathered at the bottom of the bowl of wings. Pour over the bread mixture and gently toss to combine. Transfer bread mixture to a greased baking dish, place the chicken wings on top, and cover tightly with aluminum foil.

8.    Bake on the lower-middle rack for 45 to 50 minutes until the juices in the wings run clear, or the internal wing temperature is 175ºF (80ºC). Remove the wings from the dish and place to one side (reserving the wings for another use) and fluff the stuffing with a fork.

9.     Turn the oven temperature up to 450ºF (230ºC) and bake the stuffing for another 5 to 10 minutes until the top is golden brown. Let the stuffing rest for 5 minutes then serve and enjoy!

Original recipe inspired by Gourmend foods.

This recipe contains affiliate links so you can easily purchase items listed on the page. This is for your information and convenience. If you purchase through this link, I may earn a commission but there is no additional cost to you. Please read my disclosure for more information.

FODMAP friendly creamy wild rice, chicken and vegetable “stewp”

60 Minutes (mostly cook time) • Gluten-free • Lactose-free • Low FODMAP • Serves 6 - 8 • This delicious dish will warm you from the inside and delight you with its rich and creamy flavor. It’s hearty enough to be called a stew and light enough to be called a soup. Hence “stewp!” It makes a wonderful Sunday dinner and it's pretty quick to fix so you can enjoy it any night of the week.

INGREDIENTS:

2 Tablespoons garlic-infused olive oil

1 1/2 pounds boneless, skinless chicken breasts, cut longwise in thirds

2 cups dry wild rice blend

6 carrots, chopped

3 stalks celery, chopped

4 scallions (green part only) chopped

6 cups low-FODMAP chicken broth

2 tablespoons chopped fresh thyme or 2 teaspoons dried thyme

1 tablespoon chopped fresh sage or 1 teaspoon dried sage

1/2 teaspoon crushed red pepper flakes (or to taste)

2 cups fresh baby spinach

1 cup lactose-free half and half or lactose-free whole milk

1/2 cup fresh grated parmesan, plus more for serving

Salt and black pepper to taste

4 small sprigs of fresh rosemary

DIRECTIONS:

In a large soup pot, add the garlic-infused olive oil over medium heat. Add the carrots, celery, scallions, and a pinch each of salt and pepper. Cook until vegetables start to soften, about 3 minutes.

Stir in the broth, chicken, wild rice, thyme, sage, crushed red pepper, and season with salt and pepper. Bring to a boil over high heat. Once boiling, reduce heat to low, cover, and cook 20 minutes until chicken is cooked through.

Remove the chicken to a cutting board for shredding and continue to cook the soup for another 15-25 minutes, until the rice is tender.

Shred the chicken with 2 forks and set it aside.

Once the rice is tender, stir in the shredded chicken, half and half or whole milk, parmesan, and spinach. Cook over medium heat until warmed through, about 5 minutes.

Divide the soup among bowls and top with rosemary and additional parmesan.

Leftovers: If eating this as a leftover, the rice will absorb most of the liquid. It will still taste great, but if you'd like for it to be soup again, you will need to add broth. Or just eat good flavored rice!

This recipe contains affiliate links so you can easily purchase items listed on the page. This is for your information and convenience. If you purchase through this link, I may earn a commission but there is no additional cost to you. Please read my disclosure for more information.

Making intention your IBS ally.

Planning ahead and being intentional are two of the most important things to keep you feeling good when you have IBS. This is especially important during the holidays when rich foods with long lists of ingredients are a major focus. Making decisions in the moment can lead to making decisions you later regret. I'm not saying don't be spontaneous. Just have plans in place to honor your intentions.

A great way to define, reinforce, and refine your intention is to write it down

Writing things down has a way of making them real. Establishing them in our thoughts. Reinforcing them to remind ourselves what is most important. When you think about IBS what are the most important things to you in gaining control of your body? Here are some ideas:

• Understanding my triggers so I can avoid IBS flare-ups

• Learning what I can eat so I don't trigger symptoms

• Making peace with having IBS and what it means for me

Old habits can undermine your intention

Our habits can be the enemy of our success just because our brain has been trained to do (or not do) a particular thing at a particular time. Write down those old habits so you know what you have to work on. Here are some examples of old habits that might sound familiar to you.

• I ALWAYS eat whatever is offered because I don’t want to be a bother.

• I ALWAYS snack on chips and candy when I’m watching TV even though I know they won’t be good for me.

• I NEVER make any special requests at restaurants because I don’t want to be “that person.”

• I NEVER read ingredient lists because they’re just too complicated. Besides, if it says “gluten-free” it’s good for me, right?

Keep in mind you are in charge of your body. You don’t have to make up excuses for taking care of your body. A simple no thank you should suffice. You don’t have to follow it up with a long discourse on IBS and your personal triggers. Sometimes that “no thank you” needs to be directed to yourself!

New habits can reinforce your intention and serve as an incredible support for you

The good news is, your brain can be RE-trained and your habits can become health-promoting rather than health-destroying! Write down some new habits you want to practice for a change. Here are some examples you might want to try.

• I ALWAYS stock my fridge and my pantry with low FODMAP foods that I love

• I ALWAYS have a glass of water when I walk through the kitchen or use the bathroom

• I NEVER eat foods I know won’t be good for me.

• I ALWAYS read ingredient lists and if they’re too long or full of things I can’t pronounce, I don’t eat them

• I NEVER go to a social gathering without a plan, or even worse, a plan to “cheat”

Making new habits takes work and practice

Setting your intention is the first step. Reinforcing your intention with new habits takes practice. Keep it simple. Keep yourself in mind. Keep a good supply of things you can say YES to so you don’t feel deprived. Learn new recipes for old favorites and make them often.

Not sure where to start with all this? Start with yourself. Write it down. Map out your intentions and then write down a few new habits to practice that will support your intentions. And if you make a mistake or fall back into an old habit here and there, don’t panic. All is not lost. Just keep practicing the new habits. Eventually, they will become as automatic as brushing your teeth.

Simple Gem Salad. Low FODMAP. Perfect side for any meal.

20 Minutes • Gluten-free • Low FODMAP • Serves 4 - 6 • This salad is both delicious and beautiful. Delicate butter lettuce combined with deep green chives and creamy blue cheese make this a delightful and simple accompaniment to just about any main course.

SALAD INGREDIENTS:

2 heads butter lettuce – washed and dry

3 Tablespoons chopped chives

Double cream blue cheese or gorgonzola crumbles (optional/to taste)

DRESSING INGREDIENTS

Juice of one lemon (preferably Meyer lemon)

1/3 cup extra virgin olive oil (organic preferred)

1 tablespoon Dijon mustard (FODMAP free)

Salt and freshly ground pepper to taste

DRESSING DIRECTIONS

Mix all ingredients together in a small jar and shake to combine. Adjust salt and pepper to taste.

SALAD DIRECTIONS:

Chop the chives and combine them with the butter lettuce in a large bowl.

Prepare the dressing and add just enough to lightly coat the lettuce. Toss then sprinkle with the cheese and serve. This salad is as perfect with red meat as it is with poultry or pasta.

This recipe contains affiliate links so you can easily purchase items listed on the page. This is for your information and convenience. If you purchase through this link, I may earn a commission but there is no additional cost to you. Please read my disclosure for more information.

Three questions to harness your desire and reap real rewards.

When you have IBS there are certain things that you eat, drink or do that can make you feel, well, terrible! So why on earth would you do this to yourself?!

It all boils down to the fact that you are a human being and we humans are hard-wired to have urges and desires. So yay! You’re normal.

Harnessing your desire for good is the challenge. To do that, you must learn to recognize when your desire is working for you (healthy desire), and when it’s just an urge for something that you know will be bad for you. The acid test? If what you want is going to make you feel like crap afterward, it’s an urge that should be acknowledged but not acted upon. It’s your brain telling you a giant piece of chocolate cake and a big glass of milk is JUST what you need right now. And when your brain tells you to hurry up and take action on your urge, that’s another test. The part of your brain that generates these urges (we call that the “primitive brain”) will always try to bypass the part of your brain that’s more sophisticated and thoughtful. By rushing you and making it seem like an urgent need. This leaves you with no time to think about, and realize, no it’s not urgent. No, it’s not even something I should do!

So, here’s a little checklist you can apply to your urges and desires to see which part of your brain is in charge. When you get an urge for something, check in with yourself and ask these three questions:

1. Will the results of taking action on this urge make me feel good?

2. If I take action on this urge will I be more of who I WANT to be afterward?

3. What will happen if I don’t take action on this urge?

Use these questions to clarify the true source of your desire. For the urgent “needs” that are sent up by your primitive brain, practice allowing yourself to feel the urge without taking any action. Keep in mind your greater desire to feel good, be healthy, honor, and respect yourself. This takes practice! Don’t beat yourself up if you can’t do it the first few times you try.

As you practice, you should begin to discover some important things.

1. Nothing bad happened because you DIDN’T take action on that urgent “need.”

2. You are starting to see the emergence of healthy desire — such as the desire to feel good instead of feeling like crap; and the desire to honor and respect yourself instead of treating yourself badly.

3. Healthy desires, such as the desire to eat what is good for you, go for a walk, focus on accomplishing your goals, will start to become stronger than the urge to sit in the kitchen eating chocolate cake and drinking milk. And that’s because, as you see and feel the results of taking action on your healthy desires, those results will become very motivating.

These practices are proven to work because they enable you to take control of your urges by focusing on results. You get thoughtful about your urgent “needs” vs your healthy desires. You change your brain’s natural focus from short-term pleasure to long-term reward. And the results that pile up serve as a reminder the next time you get one of those urgent primitive brain “needs.”

Do something wonderful for yourself. Try this for two weeks and see what happens. The rewards are waiting for you.

Cloud bread. Gluten free. FODMAP friendly. Wonderful.

20 Minutes • Gluten-free • Low FODMAP • Serves 4 - 6 • This gluten-free delight is a bit like a light scone or a delicate biscuit and it’s delicious! It can be served with sweet or savory dishes, as a side bread, or serve with jam or even with real maple syrup like a pancake.

INGREDIENTS:

2 eggs separated

1 tablespoon cream cheese at room temperature

2 tablespoons melted butter or vegetable oil

2/3 cup gluten-free flour

1 tsp sugar

Pinch each of salt and pepper

DIRECTIONS:

Line a rimmed baking sheet with parchment and preheat the oven to 400 degrees (F).

Separate eggs and using a stand mixer or balloon whisk, whisk egg whites until stiff but not dry.

In a separate bowl, mix egg yolks, cream cheese, butter or oil, and sugar together, then slowly add the gluten-free flour. The mixture will be fairly thick. Fold the whipped egg whites into the egg yolk mixture just until combined. Don't over mix. Season with just a pinch of salt and pepper.

Drop batter by tablespoonful on the parchment leaving space to rise while baking.

Bake for 9 - 10 minutes until lightly browned.

Serve hot as a bread to accompany a savory dish, or as a breakfast with jam, maple syrup, and butter.

Serving size: 2

Original recipe inspired by Solomon Onetu, Sala’s Camp, Kenya

Three minutes a day to breathe stress away.

With all that is going on with the pandemic, and vaccinations coming available but still hard to get, each of us is experiencing higher levels of stress. Most of us are well aware, stress is not good for our health. Among many other things, stress weakens our immune system, increases depression and insomnia, and affects our digestion. None of these are good for anyone, but especially those of us with IBS.

When you are stressed one of the simplest and most effective things you can do to reduce your stress…is breathe.

And that doesn’t mean hyperventilating. That will just make it worse.

Inhaling slowly through your nose and exhaling slowly through your mouth is a simple and efficient way to activate your parasympathetic nervous system. This is the system that allows you to “rest and digest” rather than “fight or flight.”

Practice this breathing technique for one minute in the morning, afternoon, and evening:

Inhale through your nose counting slowly to 4 and exhale through your mouth counting slowly to 8. Repeat this cycle 3-5 times morning noon and night.

Make a note in your journal when you start this practice and do it daily. If you do, you’ll start to notice you’re feeling more relaxed, clear-headed, calm, and happy throughout the day. You should be sleeping better and your tummy should feel better too.

Ginger sesame chicken your whole family will love. (And it’s low FODMAP for you!)

30 Minutes • Gluten-free • Lactose-free • Low FODMAP • Serves 6 • This low FODMAP chicken is so incredibly flavorful you’ll want to make it again and again. Serve it on its own or with stir-fried vegetables and steamed white rice. You really don’t need any other chicken recipe.

INGREDIENTS

1 ½ pounds chicken breasts sliced thinly across the grain

1 (8 oz) can water chestnuts sliced (optional)

3-6 Tblsp cup garlic-infused olive oil

MARINADE INGREDIENTS

¼ cup soy sauce (gluten free)

1/8 cup garlic-infused olive oil

2 Tblsp toasted sesame oil

3” fresh ginger peeled and grated

Pinch red pepper flakes (optional)

¼ cup creamy peanut butter

3 scallions (green part only) – thinly sliced

GARNISH:

2 Tblsp sesame seeds – toasted (optional but very pretty!)

DIRECTIONS

Combine all marinade ingredients in a medium bowl.

Slice chicken thinly and add to the bowl with the marinade. Stir to coat. Cover and refrigerate for about 4 hours.

To cook, use a large frying pan over medium-high heat. Add 1-2 Tblsp of garlic-infused olive oil to the pan and heat for a minute until oil is quite hot. Add about 1/3 of the sliced chicken. Spread the sliced chicken in a single layer and flatten out the slices as much as possible so it cooks quickly. Use a pair of tongs to flip each slice of chicken over to cook on the reverse side. It should only take about 2 minutes to cook the chicken through. When it’s cooked through transfer to a heated serving bowl. Continue in two more small batches to cook all the chicken in the same way.

When complete, add a bit more garlic-infused olive oil to the pan and heat. Add the scallion greens and water chestnuts to the pan. Cook about 3 minutes. Pour over the chicken.

Serve in bowls with steamed rice (optional) and with toasted sesame seeds sprinkled on the top.

This recipe contains affiliate links so you can easily purchase items listed on the page. This is for your information and convenience. If you purchase through this link, I may earn a commission but there is no additional cost to you. Please read my disclosure for more information.

Stress triggering your IBS? Four things you can do right now that will help.

Stress is a biggie for all of us. And we tend to have a lot of stress in our lives no matter who we are or what we do. For those of us with IBS, stress can bring on painful symptoms that have a negative effect on our lives. If you’re wondering why stress is such a big deal for people with IBS, read on.

Your nerves: Your gut has hundreds of millions of neurons (nerve cells) that are all in constant communication with your brain. A high level of stress has an effect on gut-brain communication that can trigger pain, bloating, and other gut discomforts. Understanding this connection is a really important piece of controlling your IBS symptoms.

Your gut bacteria: Your gut is also home to millions of bacteria. A balanced gut biome is required to have balanced emotions. Stress can cause changes in your gut bacteria and in turn have a negative influence on your emotions.

Your mind: The way you think about a situation has a real impact on your body’s response to it. That’s why, for some of us, driving in traffic is extremely stressful while for others, it’s not stressful at all.

What to do: Reducing your stress level is the fix for this. And, there are many ways to do that! If you can dial down some of your professional and/or personal commitments to allow yourself some space, that’s a great place to start. Separate from that, there are a few simple things over which you have complete control that have been proven to help reduce stress. Give them a try. You will be glad you did.

1. Maintaining a healthy social support network - Humans thrive on social interaction and, in fact, require it to maintain their sense of well-being. Right now we’re all a bit isolated but don’t let that stop you. Reach out to one friend or family member each day and say hello. You can call, text, Zoom, email, or best of all, meet for a socially-distanced walk together. And extend that interaction to strangers! Be kind. Say thank you and mean it. Look people in the eye. It will make you and them feel good.

2. Engaging in regular physical exercise - This does not mean killing yourself for an hour. It can be as simple as going for a ten-minute walk around the neighborhood. Or even going for a walk around your own home! Set an achievable goal for yourself — and that might start with just putting your shoes on! Once you’re comfortable with that goal, up the ante just a bit. This is NOT about doing an Iron Man. It’s about doing yourself a small favor that starts with only a few minutes a day.

3. Getting enough sleep - Sleep is the key to so many things! Having a bedtime routine that allows you to fall asleep and stay asleep is very important. Especially when you are feeling stressed. This routine is different for each of us. For me, a cool dark room, a cup of ginger tea and a good book have me snoring in minutes. For you, it might be a hot shower or bath, meditation, or quiet music. Also important is choosing to avoid caffeine, especially late in the day, alcohol, and screen time right before going to bed (or, worst of all, screen time IN bed). All of these things can disrupt your sleep.

4. Mind management - This one is the most interesting to me because, with mind-management, you can retrain your thinking and your response to stress. A feeling of stress comes from a thought. If you can work on modifying your thoughts you can reduce your body’s stress response. If you are new to mind management, this may sound like a bunch of “hooey.” In the IBS Game Changer program, we work with you to teach you how to manage your mind and EFFECTIVELY reduce stress WITHOUT quitting your job or joining an ashram.

And be sure to read our post: Three minutes a day to breathe stress away.