Roasted tomatillo and pineapple salsa verde (low FODMAP)

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

INGREDIENTS:

1 1/2 pounds tomatillos

1-2 jalapeno peppers, seeded and chopped

4 green onions (green part only), chopped

1/2 cup fresh cilantro, chopped

1/4 cup garlic-infused olive oil

1-2 teaspoons salt (to taste)

1 cup fresh pineapple, chopped

DIRECTIONS:

Preheat broiler.

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

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

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

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

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

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

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Deep dish quiche with perfect butter crust (low FODMAP)

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

INGREDIENTS:

1 tablespoon butter

1 tablespoon garlic-infused olive oil

4 green onions (green part only) chopped

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

1 cup oyster mushrooms - sliced (optional)

1 teaspoon dried thyme

Pinch of salt and pepper

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

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

7 eggs

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

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

Flaky salt and fresh thyme for garnish (optional)

DIRECTIONS:

Preheat the oven to 350 degrees F.

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

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

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

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

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

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

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

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

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

Bon appetit!

Pro Tips:

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

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

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

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

Ingredients

4 eggs

1 1/2 cups granulated sugar

1 tablespoon lemon zest (about 1 lemon)

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

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

1/8 teaspoon salt

Directions

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

Add softened butter and pulse to combine.

Add lemon juice and pulse to combine.

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

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

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

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

Enjoy!

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

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

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

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

More Deliciously Low FODMAP™ desserts you might enjoy

Leslie’s perfect (low FODMAP) meringue

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

Ingredients

1 tablespoon cornstarch

1 tablespoon granulated sugar

1/3 cup water

4 large egg whites at room temperature

½ teaspoon vanilla

¼ teaspoon cream of tartar

½ cup powdered (confectioner’s) sugar

Directions

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

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

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

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

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

Very gradually, beat in the powdered sugar.

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

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

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

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

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

Bake for 20 minutes at 325 degrees F.

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

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

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

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

More Deliciously Low FODMAP™ desserts you might enjoy

Salmon Salad with Balsamic Mustard Vinaigrette (low FODMAP)

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

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

Ingredients

1-pound salmon cooked and chilled

12 leaves romaine (washed and patted dry)

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

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

DRESSING INGREDIENTS:

2 teaspoons Dijon mustard

1/4 cup olive oil

1/4 cup balsamic vinegar

1/4 cup maple syrup

Directions

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

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

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

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

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

Eat and enjoy every bite because you can!

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Low FODMAP quick Florentine chicken with brie

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

INGREDIENTS:

1 large egg, beaten

1/4 cup gluten-free flour

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

Kosher salt and pepper

6 tablespoons cold salted butter*, cubed

2 - 4 tablespoons garlic-infused olive oil

2 cups cherry tomatoes

2 tablespoons fresh thyme (stripped from the stems)

1 pinch crushed red pepper flakes (optional)

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

3 tablespoons fresh-squeezed lemon juice

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

DIRECTIONS:

Place the egg and flour in separate shallow bowls.

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

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

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

Meanwhile, preheat the broiler.

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

Enjoy!

Pro tips:

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

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

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Low FODMAP baked lemon thyme cod

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

MARINADE INGREDIENTS:

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

2 tablespoons garlic-infused olive oil

1 teaspoon kosher salt

½ teaspoon pepper

2 teaspoons fresh thyme

Zest from one lemon

INGREDIENTS:

2 tablespoons garlic-infused olive oil

1 leek, green part only, thinly sliced

2 cups broccoli florets only (discard the stems)

Zest of one lemon

1 tablespoons fresh thyme

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

1/2 cup dry white wine

Generous pinch salt and pepper

DIRECTIONS:

Preheat oven to 400 degrees F.

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

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

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

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

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

Enjoy!

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Low FODMAP veggie stir fry

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

INGREDIENTS:

7 ounces broccoli florets only

10 radishes (sliced or quartered)

1 red bell pepper (thinly sliced)

1 sweet potato (thinly sliced in half moons)

2 cups brown or white rice

2 tablespoons roasted and salted peanuts (chopped)

2 tablespoons garlic-infused olive oil

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

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

SAUCE

4 tablespoons gluten-free low sodium soy sauce

4 tsp toasted sesame oil (for flavor)

3 tablespoons rice vinegar or lime juice

1 tablespoon mirin or maple syrup

1 tablespoon finely grated ginger, adjust to taste

2 teaspoons cornstarch or arrowroot

DIRECTIONS:

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

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

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

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

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

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

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

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

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

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

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Are probiotics the answer for your IBS symptoms?

The answer to this question is maybe yes and maybe no. And, you won’t know if it’s a yes until you test it in a very systematic way. How do you do that? Let me tell you…

If you want to try a probiotic, you have to be systematic or you will never know if it is helping, hurting, or doing nothing at all.

Here’s how you do that:

Choose a 15-30-day period when you can easily eat a purely low FODMAP diet so you have a clean environment in which to test your body’s response to probiotic therapy. Introduce the daily probiotic and take it daily for 15-30 days. If you notice a positive change in your gut behavior then a probiotic may be the answer for you. If you’ve been scrupulous about eating a low FODMAP diet during your probiotic introduction and you notice a negative change (increased diarrhea, constipation, gas, or another discomfort) then a probiotic is likely not the answer for you. If you don’t notice any change at all, then continuing to take a probiotic is up to you. If it makes you FEEL like you’re doing something helpful and there’s no negative consequence, go for it.

There are many options of probiotics out there. One example that contains all three strains that are beneficial for those of us with IBS is Garden of Life Raw Probiotics Ultimate Care. I recommend you browse the probiotics that are available to you locally and read the ingredients to see what strains are included. Probiotics from the Bifidobacterium, Lactobacillus, and Saccharomyces families have shown particular promise for those of us with IBS. (See this article or this article for more on that).

A word of caution: Watch out for the prebiotic soluble fibers inulin and fructooligosaccharides (FOS), which are highly fermentable fibers that should be avoided because they often trigger IBS symptoms. These sneaky little ingredients are frequently added to protein shakes and bars, yogurts, probiotic supplements, fiber supplements, and more.

Wait…what are probiotics and why would they be helpful for my IBS?

Probiotics are an interesting topic for people with irritable bowel syndrome (IBS). Many IBS sufferers take probiotics in the hope that balancing out their gut bacteria will improve their symptoms. A number of studies have shown that specific probiotics may have the potential to do just that.

As you know, if you’ve been following me, I’m not a huge proponent of taking medications or supplements if you can manage your symptoms and maintain your good health through diet. Antibiotics and other medications that may be used to treat symptoms of IBS can damage healthy bacteria living in the gut and actually lead to worsening symptoms of IBS. The more medications you take, the more unknowns you throw into your system, and identifying and solving the real problems can get even harder.

That being said, in some cases a supplement may actually be needed. As noted, probiotics from the Bifidobacterium, Lactobacillus, and Saccharomyces families have shown particular promise for those of us with IBS and may be worth a try, especially if you are not able to tolerate even small amounts of certain high FODMAP food categories or you’re having trouble getting your symptoms under control even with a careful low FODMAP diet approach.

Why is that? Your digestive system is filled with a collection of beneficial bacteria known as “gut flora,” and these bacteria play an important role in your overall health. Sometimes, and for various reasons, your gut flora can get thrown out of balance, allowing harmful bacteria to multiply and take over. Your gut flora, if out of balance, may contribute to the symptoms of IBS. Probiotics may help restore balance in a number of ways, including by inhibiting the growth of harmful bacteria, reducing inflammation, and slowing down the digestive system.

What Are Probiotics?

Probiotics are strains of live bacteria or yeast that are found in foods and supplements. They’re safe, similar to your natural gut flora, and may provide some benefits to your health such as supporting weight loss, improving heart health, improving digestion, and boosting the immune system.

Common foods that naturally contain probiotics tend to be fermented such as yogurt, sauerkraut, tempeh, or kimchi. While we can eat some of these foods (lactose-free yogurt and plain tempeh), others are high in FODMAPs and should be avoided (sauerkraut and kimchi).

How Do Probiotics Work with IBS?

IBS symptoms have been linked to certain changes in the gut flora. For example, people with IBS have been shown to have lower amounts of Lactobacillus and Bifidobacterium in their guts, and higher levels of harmful Streptococcus, E. coli, and Clostridium.

Whether this change is a cause or the result of IBS is uncertain but we do know changes in the gut flora can influence IBS symptoms by increasing inflammation, increasing sensitivity to gas in the intestine, reducing immune function, and changing digestive motility.

Probiotics may improve symptoms in the following ways:

• Inhibiting the growth of disease-causing bacteria

• Enhancing the immune system’s barrier functions

• Helping fight inflammation

• Slowing down bowel movements

• Reducing gas production by balancing the gut flora

• Reducing the gut’s sensitivity to gas buildup

So, are probiotics the answer for you? Only you can answer that question. I hope I have given you the information you need to do that in a systematic way.

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Nana Sears flourless peanut butter cookies (low FODMAP)

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

INGREDIENTS:

1 cup creamy peanut butter

1 cup granulated sugar + more for rolling

1 egg

1 teaspoon baking soda

1/2 cup semi-sweet chocolate chips

1 teaspoon coconut oil

1/2 cup roasted salted peanuts chopped

Flaky salt

DIRECTIONS:

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

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

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

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

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

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

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

Sprinkle with chopped peanuts and salt. Let cool fully.

Enjoy!

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

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Low FODMAP broccoli parmesan risotto

10 Minutes Prep • 30 Minutes Cook • Gluten-free • Low FODMAP • Serves 4 • Broccoli is one of the most perfect low FODMAP veggies as long as you stick to the tops only. This risotto is a quick go-to that blends the creaminess of the rice, the tang of the parmesan, and packs it with good greens for your health!

INGREDIENTS:

1 pound broccoli florets

2 cups flat-leaf parsley, plus whole leaves for garnish

1 cup lactose-free half and half or whole milk

8 - 9 cups low FODMAP chicken stock

2 cups Arborio rice

4 tablespoons unsalted butter

4 green onions (green part only), finely minced

1 cup white wine

2 cups grated Parmesan cheese, plus shavings for garnish

Kosher salt

DIRECTIONS:

Bring a large pot of water to a boil, salt generously, then toss in the broccoli florets for a brief 2 minutes. Remove immediately and run under cold water. Wrap in a towel and wring out as much of the water as possible. Place in a food processor along with the parsley and half and half or milk. Pulse until very smooth.

Pour the chicken broth into a small pot. This next step is optional: For a creamier risotto, place the rice in a sieve and rinse in the stock (you may have to tilt the pot to submerge rice in stock). Bring the now cloudier, starchier stock to a gentle simmer and keep warm over low heat.

In a medium braiser or any wide-bottomed, high-sided pan (I just use the large pot from cooking the broccoli earlier), melt butter and sauté green onions for a minute or two until tender. Stir in the drained rice, coating each grain until butter-slicked. Add the wine and cook to reduce, stirring constantly.

Once the alcohol has evaporated, lower the heat and slowly ladle in the hot stock (one or two ladlefuls at a time), stirring until fully absorbed by the rice between each addition. Keep stirring until the rice is al dente, about 18 to 20 minutes.

When cooked to your liking, stir in the broccoli floret puree and grated Parmesan, which should loosen the risotto up a bit. Season to taste with salt and pepper. If desired, garnish with whole parsley leaves and Parmesan shavings.

Enjoy!

This post may contain affiliate links so you can easily purchase items listed on the page. There is no increased cost to you for purchasing items through these links so feel free to use them!

Low FODMAP garlic butter shrimp pad Thai

30 Minutes • Gluten-free • Low FODMAP • Serves 4 • Craving a good garlic butter shrimp pad Thai that won’t give you a stomachache? Then you’ll LOVE this recipe! This pad Thai is wonderfully flavorful, fresh, and quick to make. And best of all? It's low FODMAP so your tummy will be happy too.

INGREDIENTS

8 ounces wide rice noodles

4 tablespoons gluten-free low sodium soy sauce, using more or less to taste

2 tablespoon rice vinegar

3 tablespoons maple syrup

1/4 teaspoon chili flakes, plus more for serving

1 pound cooked jumbo shrimp, peeled and deveined

3 tablespoons garlic-infused olive oil

3 tablespoons salted butter

2-3 eggs, beaten

2 cups bean sprouts or chopped baby bok choy (or half and half)

4 green onions (green part only) chopped, plus more for serving

1/4 cup roasted peanuts, chopped

Thai or regular basil and limes, for serving

DIRECTIONS:

Thaw your shrimp in a colander for three minutes under running cool water or overnight in the fridge.

Prepare the rice noodles according to package instructions and set them aside.

To make the sauce. In a small bowl, combine the soy sauce, rice vinegar, maple syrup, and chili flakes.

Heat the olive oil and butter in a large skillet over medium heat. When melted and hot, add the shrimp and saute for 2-3 minutes. Add a pinch of both chili flakes and black pepper. Continue to cook the shrimp in the butter for another 1-2 minutes until they are well heated.

Add the noodles and sauce, tossing to combine. Cook until the noodles are warmed through and begin soaking up the sauce, about 1 minute. In a separate skillet, scramble the eggs then add to the noodle mixture with the bok choy and toss to combine. Remove from the heat. Add the bean sprouts and green onions, toss once more to combine.

Divide the noodles and shrimp between plates. Top with basil, green onions, peanuts, and chili flakes, and a squeeze of lime juice.

Enjoy!

This post may contain affiliate links so you can easily purchase items listed on the page. There is no increased cost to you for purchasing items through these links so feel free to use them!

Low FODMAP Budha bowl

Prep 20 Minutes • Cook 30 Minutes • Gluten-free • Low FODMAP • Serves 4 • This simple vegetarian dish is simply wonderful! The colors and flavors are crisp and fresh and the sweet potatoes bring a delightful creaminess to the whole thing. The ginger vinaigrette is FULL of flavor, and you’ll love it on any veggie bowl or salad.

INGREDIENTS:

2 heads of broccoli tops (no stems) cut into bite-sized pieces

1 large sweet potato (orange or white), cut into wedges (low FODMAP serving size is 1/2 cup)

2 tablespoons extra virgin olive oil

Kosher salt and pepper

2 tablespoons raw sesame seeds

2 cups shredded purple cabbage (low FODMAP serving size is 3/4 cup)

Juice from 1 lemon

1 cup cooked white rice, brown rice, or quinoa

2 carrots shredded

1/2 avocado sliced (low FODMAP serving is 1/8 of an avocado)

1 Cara Cara orange, blood orange, or navel orange, sliced

TURMERIC GINGER VINAIGRETTE:

1 tablespoon garlic-infused olive oil

1-inch piece fresh ginger, peeled

1 tablespoon apple cider vinegar

1 tablespoon maple syrup

Juice from 1 lemon

½ teaspoon ground turmeric

Kosher salt and pepper

1 pinch cayenne pepper

DIRECTIONS:

Preheat the oven to 425 degrees F and line a rimmed baking sheet with parchment (for easier cleanup).

Place the sweet potato wedges in a bowl and toss with 1 tablespoon olive oil, and a pinch each of salt and pepper. Transfer to the on the prepared baking sheet and put them in the oven to cook for 15-20 minutes, then remove from the oven.

Toss the broccoli with the remaining tablespoon of olive oil, and add to the baking sheet with the sesame seeds sprinkled over the top. Return to the oven and roast for another 15 minutes or until the sweet potatoes and broccoli are done to your likeness.

Meanwhile, combine the shredded cabbage, lemon juice, and a pinch of salt in a medium bowl and massage with your hands for 30 seconds to 1 minute to tenderize the cabbage.

To assemble, divide the rice among bowls. Add the roasted veggies, cabbage, carrots, avocado, and oranges. Top with sprouts and hemp seeds and drizzle with the dressing (recipe follows).

DIRECTIONS TURMERIC GINGER VINAIGRETTE

Combine all ingredients in a blender and blend until mostly smooth. Taste and adjust seasonings as needed.

Enjoy!

Original recipe inspired by Tieghan Gerard, Half Baked Harvest

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Facts about FODMAPs

There is a lot of information out there about FODMAPs and it can be tricky to filter out the facts from the fiction. In this guide, you’ll find some of the most common myths about FODMAPs alongside the facts to keep you informed and help you on your journey to get your IBS under control!

Here are a couple of examples of the fictions we address:

Fiction: If I’m intolerant to foods that are high in FODMAPs, it means I’ll never be able to eat them again.

Fiction: If you are experiencing gut symptoms such as diarrhea, bloating, or abdominal pain you should get on a low FODMAP diet right away.

Get the facts and get your IBS under control!

Low FODMAP roasted turmeric chicken and golden rice

Prep 20 Minutes • Cook 30 Minutes • Gluten-free • Low FODMAP • Serves 4 • This low FODMAP roasted turmeric chicken and rice are full of flavor, color, and texture. It’s a great meal to switch up your average weeknight dinner. And the leftovers are really delicious the next day.

INGREDIENTS:

1 pound boneless skinless, chicken breasts (or thighs) cut into bite-size pieces

3 tablespoons garlic-infused olive oil

2 teaspoons smoked paprika or sweet paprika

2 teaspoons ground cumin

1/2 teaspoon ground cardamom

1/2 teaspoon ground turmeric

1/8 teaspoon ground cinnamon

1/4-1/2 teaspoon cayenne pepper (depending on taste)

Juice from one half of a lemon

Kosher salt and black pepper to taste

Fresh-squeezed lemon

For serving any/all of the following: Lemon wedges, cucumber slices, chopped red or orange bell pepper, chopped chives, or thinly sliced green onions (green part only).

GOLDEN RICE INGREDIENTS:

4 tablespoons salted butter (or olive oil, if the lactose in butter bothers you)

1 teaspoon ground turmeric

1 pinch crushed red pepper flakes

1 1/2 cups long-grain rice, such as jasmine or basmati

1 (14 ounce) can of full-fat coconut milk

1 1/2 cups low FODMAP chicken broth, plus more as needed

1 teaspoon kosher salt, plus more as needed

2 cups roughly chopped greens such, as kale, chard, or spinach

DIRECTIONS:

In a bowl, combine the olive oil, chicken, paprika, cumin, cardamom, turmeric, cinnamon, cayenne, lemon, and a large pinch each of salt and pepper. Let marinate for 15 minutes at room temperature or up to overnight in the refrigerator.

Preheat the oven to 425° F. Arrange the chicken on a baking sheet. Bake 10 minutes, toss and bake another 5 minutes, or until cooked through. Switch the oven to broil. Broil 1-2 minutes, until the chicken chars on the edge. *Watch closely so it doesn’t burn!

Meanwhile, make the rice.

Melt the butter, turmeric, and crushed red pepper flakes in a medium pot over high heat. Add the rice and toss to coat. Stir in 1 1/2 cups of broth, coconut milk, and a pinch of salt and bring to a boil. Add the greens on top of the rice, but do not stir. Place the lid on the pot and turn the heat down to the lowest setting possible. Allow the rice to cook ten minutes on low and then turn the heat off completely and leave the cover on. Let the rice sit, covered, for another 10 minutes.

When the rice is cooked, switch the heat onto low, and if needed, add additional broth 1/2 cup at a time until the consistency of the rice is to your liking. Taste, adding salt as needed.

Serve the chicken on the rice with a good squeeze of fresh lemon juice over the top and garnished with any/all of these: cucumber slices, avocado slices (less than 1/8 for low FODMAP serving), chopped chives, or thinly sliced green onions (green part only).

Enjoy!

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Low FODMAP toffee chocolate cookie bars

30 Minutes • Gluten-free • Low FODMAP • Makes 16 bars • A thin layer of toffee in the middle makes these bars extra special but don’t worry—they are also super easy to make! Toss everything in one bowl and mix it up for the bars. Make the toffee in a small saucepan. Layer it up and dive in!

INGREDIENTS:

1 cup gluten-free old fashioned oats

1 cup gluten-free all-purpose flour

1/2 cup light brown sugar

1 teaspoon baking soda

1/2 teaspoon kosher salt

1/2 cup melted butter or coconut oil

1 large egg or 2 medium eggs

2 teaspoons vanilla extract

1 cup semi-sweet chocolate chips

TOFFEE LAYER INGREDIENTS:

1/2 stick (1/4 cup) salted butter

3/8 cup light brown sugar

1/8 cup real maple syrup

1/2 teaspoon baking powder

Pinch of salt

DIRECTIONS:

Preheat the oven to 350° F. Line an 8x8 inch square baking pan with parchment paper. 

In a medium-size mixing bowl or the bowl of a stand mixer, mix the oatmeal, flour, brown sugar, baking soda, salt, butter, eggs, and vanilla. Beat until all the ingredients are combined. Mix in the chocolate chips. Spread half of the dough evenly into the bottom of the prepared baking pan. Bake 8 minutes.

Meanwhile, make the toffee layer. In a small saucepan, melt together the butter, brown sugar, and maple syrup over medium heat. Gently boil, stirring constantly until thickened, about 5-8 minutes. Remove from the heat and stir the baking powder and a pinch of salt.

Remove the bars from the oven and spread the toffee over the top. Add the remaining oatmeal dough and spread evenly. Bake another 10 minutes or until the top is golden brown. Add a sprinkling of flaky salt. Let cool completely, then cut into bars or eat them warm (if a bit gooey!) Enjoy!

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Crunchy low FODMAP oven-baked tacos-supreme

40 Minutes • Gluten-free • Low FODMAP • Serves 4 • These crunchy oven-baked tacos are delicious and so easy to make you’ll want to add them to your weekly regulars! Served with a mix of your favorite taco toppings and a squeeze of lime, they’re a meal the whole family will love. And, they are great leftover too - just pop them in a hot oven for ten minutes and you’ve got a fresh crunchy taco for lunch!

INGREDIENTS:

2 tablespoons garlic-infused olive oil

1 pound ground chicken, beef, or turkey

4 green onions (green part only) chopped

2-3 teaspoons chili powder, use to your taste

2 teaspoons smoked paprika

1 1/2 teaspoons ground cumin

1/4-1/2 teaspoon crushed red pepper, use to your taste

1/2 teaspoon dried oregano

1 teaspoon Smoke n Sanity Essence of Garlic salt* (and leave the teaspoon of salt out)

OR 1 teaspoon Gourmend Garlic Scape powder* and add the salt below

1 teaspoon kosher salt

1/4 cup fresh cilantro or chives (if you hate cilantro), chopped

1/4 cup canola oil (for frying the tortilla shells)

8 gluten-free corn tortillas

2 cups shredded extra-sharp cheddar cheese

2 limes, quartered

Your favorite taco toppings: Chopped tomatoes, shredded lettuce, sour cream, hot sauce, you name it!

DIRECTIONS:

Preheat the oven to 425 degrees F.

In a large skillet, heat the olive oil over high heat. When the oil shimmers, add the ground chicken and green onions. Cook, breaking up the meat as it cooks until the chicken is browned, about 5 minutes. Add the chili powder, paprika, cumin, essence of garlic salt or garlic scape powder, red pepper flakes, oregano, and salt. Add 3/4 cup water. Reduce the heat to medium and simmer until the sauce has thickened slightly around the chicken, about 10 minutes. Remove from the heat and stir in the cilantro or chives (we love cilantro but we know some of you really don’t like it!).

Meanwhile, in a medium skillet add about 1 tablespoon of canola oil. Heat over medium-high until the oil shimmers and a drop of water make the oil spatter. Cook each tortilla for about 30 seconds on each side until it starts to brown and bubble up a bit. Remove from the pan and bend over the handle of a wooden spoon to shape in half, then set aside on paper towels.

Line the taco shells up on a parchment-lined (for easy clean up) rimmed baking sheet or 9x13 inch baking pan. Evenly divide the meat among each taco shell and top with cheese. Bake 10 minutes, until the cheese has melted and the shells have crisped.

Meanwhile, prepare your toppings.

Serve the tacos with a generous squeeze of lime and topped with your favorite taco toppings.

Roll up your sleeves and dive in!

*If you don’t have either of these in your pantry, leave them out. It will be fine. Just add a bit more scallions or chives to balance the flavor.

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Low FODMAP bok choy chicken fried rice

25 Minutes • Gluten-free • Low FODMAP • Serves 4 • Simple, delicious, healthy and it won’t upset your stomach. Need I say more? Make extra so you can have it for lunch the next day! Omit the eggs and chicken breast to make this a vegan-friendly recipe. You can also consider adding firm tofu in place of the chicken for a vegetarian option.

INGREDIENTS

2 cups brown or white rice, cooked

1 pound chicken breast, cubed

1 tablespoon + 1 teaspoon garlic-infused olive oil

2 eggs, beaten

2 teaspoons coconut oil

4 green onions, green part only - chopped

1 pound bok choy, washed and chopped

1/2 cup carrots, diced

1 head broccoli florets cut into bite-size pieces

1 tablespoon ginger, minced

1 tablespoon gluten-free low-sodium soy sauce

1 teaspoon toasted sesame oil

1/2 teaspoon pepper

1/4 teaspoon red pepper flakes

Additional salt and black pepper to taste

Toasted sesame seeds for serving

DIRECTIONS:
Cook brown or white rice according to package instructions.

Heat a large skillet over medium-high heat and add 1 tablespoon garlic-infused olive oil. Add cubed chicken and cook just until cooked through. Remove the chicken and set it aside.

In the same skillet, add a bit more garlic-infused olive oil, the beaten eggs, and a dash of black pepper. Cook and scramble the eggs for about 1 minute. Remove cooked eggs and set them aside. Wipe skillet if necessary.

Add coconut oil to the skillet. When the oil is hot, add ginger, green onions, broccoli, and carrots. Cook for about 3 minutes; stir frequently.

Add bok choy and cook for about 3-4 minutes; stir frequently.
Add remaining ingredients: cooked rice, soy sauce, sesame oil, cooked chicken, pepper flakes, salt, and pepper to taste. Toss mixture for about 3 minutes until ingredients are evenly distributed and heated through.

Enjoy!

Pro-tip, scramble in an egg or two when you’re heating it up for lunch the next day!

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Low FODMAP bacon cherry tomato pizza

30 Minutes • Gluten-free • Low FODMAP • Serves 4

Have you been craving a good pizza that won’t give you a stomachache? This is it! The delicious, yeasted crust is just the right combination of chewy and crisp. It’s quick to make because it doesn’t require any kneading and it rises while it cooks, so don’t be afraid to try this tonight. Your whole family will love it!

Ingredients

2 cups gluten-free flour (Bob’s Red Mill 1 to 1 works well)

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

1 Tablespoon sugar

1 tsp salt

1 large egg

1 tsp dried basil

2 tablespoon garlic-infused olive oil (or regular)

Additional olive oil for spreading the dough

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

¾ cup warm water (105 – 110 degrees F)

1 cup extra sharp cheddar cheese, grated

6 slices bacon - cooked and chopped

10 cherry tomatoes - halved

6 fresh basil leaves - cut into strips

1/2 cup freshly grated parmesan cheese

Salt and pepper

DIRECTIONS

Set pizza stone or cookie sheet on the lower rack of the oven and preheat oven to 425 degrees F.

Combine water, sugar, and yeast in a small bowl and let sit for 5 minutes until it begins to froth.

Combine flour, salt, and dried basil in a large bowl. Add in the egg, olive oil, vinegar, and yeast mixture. 

Stir until the flour is combined and the dough comes away from the sides of the bowl. Don’t add more flour – the dough is supposed to be a bit sticky.

Transfer the dough to a piece of parchment on a cookie sheet.

Using your fingers dipped in olive oil, press and push the dough out into a round or rectangle.

Keep pressing out across the parchment. It’s a bit sticky so keep dipping your fingers in olive oil and keep pressing it out until it’s all about the same thickness and in the shape you want. The surface of your crust doesn’t have to be smooth, your toppings will be covering it anyway. I like to spread it out fairly thin so I have more room to add toppings! You can roll the edges under if you like a thicker edge.

Before adding any toppings: Transfer the crust on the parchment to the hot pizza stone or cookie sheet in the oven and cook for 8-10 minutes.

Remove from the oven and brush the entire crust with garlic-infused or regular olive oil. Then, layer on the cherry tomatoes, bacon, cheddar cheese, parmesan cheese, and basil. Season with salt and pepper.

Put the pizza back in the oven and cook for another 8-10 minutes until the edges of the crust are browning and the cheese is nicely melted.

Enjoy it while it’s hot. It’s best that way.

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Best French toast (low FODMAP and all!)

30 minutes • Low FODMAP • Serves 6 • Great for Sunday brunch or anytime you want to indulge in some serious breakfast extravagance. Take your French toast to a whole new level with this recipe. When the sourdough is soaked in the bourbon/egg mixture and combined with the butter and cinnamon sugar, it’s more like dessert than breakfast! When you top it off with our whipped coconut cream and a drizzle of maple syrup, and chopped pecans, well, that’s it!

INGREDIENTS

6 large eggs

1 1/2 cups lactose-free whole milk or lactose-free half and half

2 tablespoons bourbon (optional)

1 tablespoon vanilla extract

1/4 teaspoon fresh ground nutmeg

Kosher salt

6 slices traditional sourdough bread*

1/4 cup granulated sugar

2 teaspoons ground cinnamon

1 tablespoon butter or coconut oil for the pan

FOR SERVING (all optional):

Pecans, finely chopped

Whipped coconut cream

Maple syrup

DIRECTIONS:

In a large 9x13 inch baking dish, whisk together the eggs, milk, bourbon, vanilla, nutmeg, and a pinch of salt. Add the bread slices, and turn to coat. Let the bread sit 10 minutes, then flip and let sit another 10 minutes.

In a small bowl, combine the sugar and cinnamon.

When ready to cook, melt the butter in a large skillet over medium heat. Cook the toast until lightly golden 2-3 minutes, then flip and cook 3-5 minutes, until deeply golden. Sprinkle the cinnamon sugar on top of each piece of toast. Flip the toast, cinnamon-sugar side facing down, and cook 2-3 minutes more until the sugar is golden brown and caramelized.

Plate the french toast cinnamon sugar side facing up. Sprinkle each piece lightly with cinnamon sugar. Serve with our whipped coconut cream, a dusting of chopped pecans, and a drizzle of maple syrup.

Enjoy!

*Traditional sourdough bread will never list “yeast” or “vinegar” in the ingredients. If the ingredients are free of these two things then you can be confident it’s made in the traditional way (that includes wild yeast and fermentation to create the sour taste) and should be well-tolerated if you have IBS.

This post 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.