Sarah’s Cheddar Biscuits (Low FODMAP)

15 Minutes prep • 18 Minutes cook • Low FODMAP • Gluten-free • Makes 15 • Serving size 2 • Ok to make ahead: Steps 1-2

My sister served these light and delicious biscuits and I was immediately hooked! Make them yourself and they will be a crowd-pleaser for any occasion. Best of all they are completely grain-free! Whether served as a side to a hearty meal or enjoyed as a delightful snack on their own, each golden-brown bite delivers melt-in-your-mouth buttery goodness. Get ready to discover your new favorite biscuits.

Ingredients

2 cups almond flour

2 teaspoons baking powder

1 teaspoon dry rosemary

1/2 teaspoon Kosher salt

1/2 teaspoon black pepper

4 tablespoons unsalted butter

4 tablespoons heavy whipping cream

2 large eggs, beaten

6 ounces extra sharp good quality cheddar cheese, grated

Directions

(1) Prepare: Preheat oven to 350 degrees F. Grate the cheese and beat the eggs. Line a baking sheet with parchment paper.

(2) Combine dry ingredients: In the bowl of your food processor, combine the almond flour, baking powder, rosemary, salt, and pepper. Pulse a few times to combine.

(3) Add the butter and cream: Cut the butter into cubes and drop them into the food processor bowl with the almond flour mixture. Mix for about 15 seconds, then pulse until the butter is blended into the flour evenly. Add 4 tablespoons heavy cream, and pulse a few times until combined. Add the beaten eggs and pulse just until combined.

(4) Add the cheese: Add the cheese and pulse a few times until combined.

(5) Finish: Using a spoon or ice cream scoop, make 15 biscuits. Avoid handling the dough with your hands as the warmth will make it tough.

(6) Bake: Bake for 18 minutes. Remove to a cooling rack.

Eat and enjoy every bite because you can!

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

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

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

More Deliciously Low FODMAP™ side dish recipes

Umami Nut and Seed Crackers (Low FODMAP)

10 Minutes Prep • 50 Minutes Cook • Low FODMAP • Gluten-free • Dairy Free • Vegan • Serving size 3 - 4 crackers • Ok to make ahead: Steps 1-4

If you know me, you know I always have seed crackers on hand. And if I’m running low, you’ll find me in the kitchen whipping up another batch! They are the perfect substitute for flour-based crackers and they add a ton of healthy ingredients and plants to your diet. In fact, this recipe includes 15 different plant-based ingredients! I have published a couple of versions of this recipe before, but because I make them so often, the recipe evolves and improves each time. So, I have to share this latest version with you!

Ingredients

3/4 cup raw sunflower seeds

3/4 cup raw pumpkin seeds

1 cup ground macadamia nuts

1/4 cup chia seeds (I use white but you can use any color. These are important - they hold everything together.)

1/2 cup whole flax seeds (any color is fine)

1 cup sliced almonds (or finely chopped)

1/4 cup flax seed meal

1/4 cup hulled hemp seeds (also called hemp hearts)

1/4 cup sesame seeds

1/4 cup psyllium husk powder (adds fiber and helps the crackers hold together better)

1/3 cup nutritional yeast (adds protein, fiber, B vitamins, and that good umami flavor)

1 1/2 cups hot water

2 tablespoons olive oil (I use Tuscan Herb olive oil for even more flavor)

1 heaping tablespoon dried thyme

1 heaping tablespoon dried rosemary

1 heaping teaspoon cumin powder

1/8 - 1/4 teaspoon cayenne pepper

2 teaspoons Kosher salt

Directions

(1) Prepare: Preheat oven to 325 degrees F. Lay parchment on two large, rimmed baking sheets. Grind the macadamia nuts in your food processor until they are a fine meal, but not quite turning to nut butter. Chop the almonds if you aren’t using pre-sliced almonds.

(2) Mix ingredients: Combine all dry ingredients (including ground macadamia nuts) in a mixing bowl and stir well. Add the water and the olive oil and stir again. Let sit (and stir a couple of times) for a minute or two until most of the liquid is absorbed.

(3) Prepare to bake: Lay a sheet of parchment paper out on a cutting board. Put half the mixture on the parchment sheet then lay another sheet of parchment on top of the mixture. Use your hands to smooth it out as EVENLY and thinly as you can. You want the entire amount to be as close to the same thickness as possible so you don’t overcook/undercook parts of your tray. Transfer the whole thing to your baking sheet and remove the top sheet of parchment.

(4) Score the crackers: Before baking, use a dull knife to score the entire sheet into a grid of about 3-inch square pieces by cutting 3 lines down the length of the pan and 4 or 5 lines across the narrow part of the pan. This helps the crackers cook more evenly and makes it easier to break them into pieces once cooked and cooled.

(5) Bake: Bake for 35 – 50 minutes (depending on how thick they are) until crispy but not burned. Swap your pans from top to bottom in your oven halfway through baking. To check for doneness, lift the parchment up and see if the cracker cracks or bends. If it bends instead of cracking, then cook it a few minutes longer. When done, remove from the oven and let cool. When cool, break into crackers.

(6) Troubleshooting: If your crackers are not all the same thickness some sections may be a bit chewy while others are crisp. Remove from the oven, let cool, and break all the crisp parts off leaving the thicker parts on the pan. Then, simply put them back in the oven and cook for another 5 minutes or so.

(7) Plate and serve: Eat your seed crackers plain as a crisp and flavorful snack or serve them with your favorite cheese, hummus, tapenade, nut butter, or whatever you like.

(8) Storage: Crackers will stay crisp and fresh if stored in an airtight container for up to two weeks (but they are unlikely to last that long because they’re so good!)

Eat and enjoy every bite because you can!

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

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

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

More Deliciously Low FODMAP™ appetizer recipes

Sheet Pan Miso Glazed Chicken and Veggies (Low FODMAP)

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

I love a good sheet pan dinner that cooks all together and comes out smelling and tasting delicious! This recipe is easy and pretty quick to make. You can modify or add to the list of vegetables according to what you have on hand which makes it a great recipe to clean out the refrigerator. Perfect for a weeknight dinner or any night dinner.

Ingredients: Marinade

2 tablespoons toasted sesame oil

2 tablespoons white or red miso paste

1/4 cup gluten-free low-sodium soy sauce

1 tablespoon freshly grated ginger

1 teaspoon Gourmend Garlic Scape Powder or Smoke N Sanity Essence of Garlic Salt (use code IBSGC15 for 15% off for both products)

2 teaspoons maple syrup

1/2 teaspoon red pepper flakes

2 tablespoons chopped green onion greens

Ingredients: Chicken & Veggies

2 pounds boneless skinless chicken breasts

2 tablespoons garlic-infused olive oil

2-3 small sweet potatoes, peeled and sliced into 1/4-inch slices

2 medium zucchini, quartered

2 medium summer squash, quartered

1 cup oyster mushrooms, chopped

1/2 teaspoon Kosher salt

1/2 teaspoon black pepper

2 tablespoons sesame seeds

Directions

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

(2) Prepare: Preheat the oven to 450 degrees F. Chop green onion greens, peel, and grate the ginger. Peel and slice the sweet potatoes. Quarter the squash and chop the mushrooms. Prepare a rimmed baking sheet by drizzling it with a couple of teaspoons of olive or avocado oil and spreading it evenly over the bottom of the pan.

(3) Make the marinade: In a small mixing bowl, combine the sesame oil, miso paste, soy sauce, ginger, garlic scape powder or Essence of Garlic Salt, maple syrup, chili flakes, and green onion greens. Add the chicken and flip several times to coat and immerse. Let sit in the marinade for about 15 minutes (it’s ok to skip this step if you are pressed for time).

(4) Prepare the veggies: In a mixing bowl, combine the sweet sliced potatoes, quartered squash, and chopped mushrooms. Toss with 2 tablespoons garlic-infused olive oil, 1/2 teaspoon Kosher salt, and 1/2 teaspoon black pepper. Spread in one layer on the prepared baking sheet.

(5) Bake: Lay the chicken over the veggies and drizzle the chicken with a bit of the marinade. Sprinkle the chicken with sesame seeds. Bake for 20 minutes, until the chicken is just cooked through (165 degrees F on an instant-read thermometer inserted in the thickest part) or when the juices run clear when you cut through the cooked chicken breast.

(6) Plate and serve: Serve the chicken, sweet potatoes, and veggies as is, or over bowls of my Best Coconut Rice.

Eat and enjoy every bite because you can!

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

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

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

More Deliciously Low FODMAP™ main course recipes

Tuna Salad Lettuce Wraps (Low FODMAP)

10 Minutes prep • Low FODMAP • Gluten-free • Serves 2 • Ok to make ahead: Steps 1-2

This is the perfect energizing lunch. Protein, fiber, plants, and delicious flavor. It’s light and hearty at the same time. The almonds and celery give it a wonderful crunch while the capers provide a depth of flavor that isn’t always common in a tuna salad. And, capers are an especially good source of antioxidants like quercetin and rutin both of which have been well-studied for their ability to alleviate inflammation, enhance wound healing, and promote healthy blood sugar levels.

Ingredients

1 can skipjack tuna or yellowfin tuna in water or olive oil (these iare lowest in mercury but you can use any variety you like)

1/2 cup raw almonds, chopped

1/2 stalk celery, chopped

2 - 3 tablespoons avocado mayonnaise (or regular mayo is OK too)

1 teaspoon lemon juice

1 tablespoon (or more) capers, rinsed thoroughly and roughly chopped

1/4 teaspoon Kosher salt

1/4 teaspoon black pepper

6 whole leaves butter lettuce, washed and spun dry

Directions

(1) Prepare: Wash and spin dry the lettuce. Chop the almonds and celery. Rinse and chop the capers. Drain the water or oil out of the tuna.

(2) Make the salad: Combine all ingredients in a bowl using a fork to break up the tuna and blend the ingredients together. Taste and adjust seasoning with additional lemon juice, salt, or pepper if needed.

(3) Plate and serve: Spoon the tuna salad into the lettuce leaves and serve.

Eat and enjoy every bite because you can!

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

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

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

More Deliciously Low FODMAP™ salad recipes

Cajun Chicken Caesar Salad (Low FODMAP)

10 Minutes prep • 15 Minutes cook • Low FODMAP • Serves 4 • Ok to make ahead: Steps 1-5

This Cajun Chicken Caesar Salad brings bold Cajun flavors together with classic Caesar salad for a delightful combination. The blend of zesty Cajun-spiced chicken, crisp romaine lettuce, savory Parmesan cheese, and homemade Caesar dressing, makes for a truly delicious salad. Whether you're looking for a satisfying lunch or a light dinner option, this salad is sure to become a favorite. 

Ingredients: Chicken

2 chicken breasts (boneless and skinless), cut into strips

2 tablespoons garlic-infused olive oil

1 - 2 tablespoons Smoke N Sanity Cajun Creole Seasoning (use code IBSGC15 for 15% discount)

Ingredients: Salad

4 cups romaine lettuce

1/4 cup Parmesan cheese, grated

1 cup of my low FODMAP Garlic Parmesan Croutons (optional)

Ingredients: Dressing

1/2 cup mayonnaise

3 tablespoons garlic-infused olive oil

3 tablespoons lemon juice

2 teaspoons Dijon mustard

2 teaspoons gluten-free Worcestershire sauce

½ teaspoon Kosher salt

¼ teaspoon black pepper

1/3 cup grated parmesan

Directions

(1) Prepare: Make croutons, if using.

(2) Cook the chicken: Cut the chicken into strips, then put it in a bowl and toss with 1 tablespoon garlic-infused olive oil. Heat a medium-size skillet over medium-high heat and, once hot, put 2 tablespoons of garlic-infused olive oil in it. When the oil shimmers, add the chicken in one layer and cook for about 3 minutes until the chicken is starting to brown.

(3) Season the chicken: While the chicken cooks, sprinkle with salt and pepper and 1 tablespoon of Smoke N Sanity Cajun Creole Seasoning. Flip the chicken and do the same thing on the other side. When the chicken is browned and seasoned on both sides, reduce the heat to medium-low and cover the pan. Cook until the chicken is just cooked through. For white meat, this may only take a couple of minutes. For dark meat, it may be more like 5-7 minutes. Cut into the thickest part of one piece to see if it’s cooked through (it should not be pink and the juice should run clear). Then remove the chicken from the pan and set it to rest on a plate.

(4) Make the dressing: Combine all dressing ingredients except parmesan cheese, salt, and pepper in a small jar. Shake to combine. Add parmesan cheese and shake again. Taste and add salt and pepper, if needed. Set aside in the refrigerator.

(5) Prepare the lettuce: Wash, chop, or tear, the lettuce. If not assembling the salad right away, after washing and spinning dry, put the lettuce in a plastic bag with a paper towel. Squeeze the air out of the bag and seal. Then store in the fridge. Your lettuce will be super crisp and any extra water will be absorbed so your salad will taste its best.

Make-ahead note: At this point, you can keep the lettuce and the dressing in the refrigerator and store the cooled croutons in an air-tight container until you’re ready to assemble your salad.

(6) Prepare salad: Put the lettuce in a large salad bowl. Add about half the dressing. Toss to combine. Add more dressing until it’s to your liking.

(7) Plate and serve: Serve the salad with a generous scoop of chicken, a sprinkle of parmesan, and croutons (if using).

Eat and enjoy every bite because you can!

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

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

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

More Deliciously Low FODMAP™ salad recipes

Quick and Easy Sausage and Veggie Frittata (Low FODMAP)

10 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-free • Serves 6 • Ok to make ahead: Steps 1-3

This Low FODMAP, Keto-friendly Sausage and Veggie Frittata makes a delicious low-FODMAP simple supper or brunch item. Packed with flavor and hearty ingredients, it's sure to satisfy even the largest appetite. Plus, it's incredibly easy to make, so it’s a convenient option for any occasion. I’ve used grass-fed ground pork and my special blend of seasoning to capture just the right flavor of sausage—without the onions and garlic. It’s delicious hot, or it can be served at room temperature or even cold.

Ingredients

2 tablespoons extra virgin olive oil or garlic-infused olive oil

1 pound grass-fed ground pork

3 3/4 teaspoons Italian Sausage Seasoning (see recipe below)

1 teaspoon Gourmend Garlic Chive Powder (use code IBSGC15 for 15% discount)

1/2 cup green onion greens, chopped

1/2 jalapeño pepper, seeded and chopped (optional)

1/2 red bell pepper, chopped

2 cups baby spinach, long stems removed and roughly chopped

6 large eggs

1/4 cup heavy cream or lactose-free whole milk or half-and-half

1 cup extra sharp cheddar or gruyere, grated (or use the cheddar/gruyere blend from Trader Joe’s)

1/2 teaspoon Kosher salt

1/4 teaspoon black pepper

Ingredients: Italian Sausage Seasoning

3/4 teaspoons fennel seed (lightly crushed)

3/4 teaspoons dry thyme

3/4 teaspoon dry basil

3/4 teaspoon dry oregano

1/4 teaspoon cayenne pepper (optional)

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

Directions

(1) Prepare: Chop the green onion greens and bell pepper, remove the long stems from the spinach, and grate the cheese. Preheat oven to 350 degrees F.

(2) Cook the meat: Put a medium sized oven-proof frying pan over medium-high heat. When the pan is warm, add two tablespoons of olive oil. When the oil is hot, add the sausage seasonings to the oil and let sizzle for about 30 seconds. Add the meat and break it up as it cooks while blending with the spices in the pan. Add the Gourmend Garlic Scape powder and cook, continuing to stir and break up the meat, for 3 - 4 minutes.

(3) Add the veggies: Add the green onion greens, chopped bell pepper, and jalapeño (if using) and cook for another 2-3 minutes until the veggies have softened and the meat is fully cooked. Add the spinach and cook, stirring it into the meat mixture, just until wilted. Remove from the heat.

(4) Prepare the egg mixture: In a bowl, whisk together the eggs and cream (or milk or half and half), 1/2 teaspoon of salt, 1/4 teaspoon of black pepper. Stir in the grated cheese. Pour evenly over the meat and veggies in the pan and then stir gently to roughly combine. Return to the stove over low heat and let stand there for 3 - 4 minutes without stirring.

(5) Bake the frittata: Put the pan in the preheated oven and bake for about 15 minutes until it puffs up and is set in the middle when you jiggle the pan.

(5) Plate and serve: Remove from the oven and let stand at room temperature for a few minutes before cutting and serving. It’s delicious hot, or it can be served at room temperature or even cold.

Eat and enjoy every bite because you can!

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

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

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

More Deliciously Low FODMAP™ main course recipes

Sauteed Red Chard and Pomegranate Salad (Low FODMAP)

10 Minutes prep • 10 Minutes cook • Low FODMAP • Gluten-free • Lactose-free • Vegan • Serves 4 • Ok to make ahead: Steps 1-3

When mother nature makes something so beautiful, you just have to find a way to experience it! This delicious dish combines the earthy richness of sautéed red chard with a burst of sweet pomegranate seeds delivering a full array of colors, textures, and flavors. And, while you can eat it warm right out of the pan, it will be at its most delicious once cooled. That means it’s a great make-ahead or bring-along dish. So, whether you're looking for a beautiful and hearty side dish or a nutritious vegetarian main, this salad is sure to please.

Ingredients

1 bunch Red Swiss chard (about 6 leaves)

2 tablespoons garlic-infused olive oil

1/4 teaspoon Kosher salt, more to taste

2 - 3 teaspoons lemon juice (about 1/2 lemon)

1/2 teaspoon black pepper

1/4 - 1/2 cup pomegranate arils (seeds)

Directions

(1) Prepare: Wash the chard and spin or pat it dry. Cut the stems apart from the chard leaves and chop the stems into 1/2-inch slices. Coarsely chop the leaves.

(2) Cook the chard: In a large skillet over medium heat, add the garlic-infused olive oil and heat until the oil is hot and shimmers. Add the chard stems and cook for 2 - 3 minutes, or until they begin to soften. Add the chard leaves and cook another 2 - 3 minutes until the leaves have softened. Add the salt, and several grinds of pepper, and sauté for 1 to 2 minutes, or until the leaves are wilted.

(3) Finish: Turn off the heat, squeeze the lemon juice over the chard, and toss. Sprinkle with pomegranate seeds. Let cool to room temperature or refrigerate until ready to serve.

(4) Plate and serve: I like this dish best the next day — after it has chilled and mellowed. But you may serve it warm right out of the pan if you prefer.

Eat and enjoy every bite because you can!

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

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

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

More Deliciously Low FODMAP™ vegetarian recipes

Creamy Italian Chicken Soup with Cheesy Egg Noodles (Low FODMAP)

20 Minutes prep • 30 Minutes cook • Low FODMAP • Gluten-free • Serves 6 • Ok to make ahead: Steps 1-5

With flavors that remind you of a rich and creamy white lasagna, my father-in-law, who eats at my house every Sunday, declared this to be his new favorite soup. Creamy, flavorful, full of big chunks of white meat chicken all wrapped up in a delightful Italian-seasoned creamy mushroom base. It’s hearty and delicious and makes a perfect one-bowl meal. I made my own gluten-free egg noodles (recipe below), but you could use your favorite gluten-free pasta.

Ingredients

3 tablespoons garlic-infused olive oil or butter

2 tablespoons gluten-free all-purpose flour (helps to thicken the soup but optional for lower carb version)

2 teaspoons dried thyme

1 teaspoon dried basil

2 teaspoons dried oregano

1 cup chopped leek greens

2 cups oyster mushrooms, finely chopped

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

1 1/2 pounds boneless, skinless chicken breasts (cut into thirds if very large)

1/2 teaspoon Kosher salt

1/4 teaspoon black pepper

8 ounces gluten-free pasta (or make your own—recipe below)

4-6 cups baby spinach, thick stems removed and roughly chopped

1 cup heavy cream, lactose-free whole milk, or full-fat coconut milk

1/2 cup shredded extra sharp cheddar*

1/2 cup shredded gruyere
*Or use 1 cup of the Cheddar & Gruyere Melange Cheese from Trader Joe’s

1/2 cup freshly grated parmesan

2 ounces prosciutto, torn

Red pepper flakes (for serving)

Ingredients: Cheesy Egg Noodles

2 large eggs

4 ounces lactose-free cottage cheese or lactose-free cream cheese

1/4 cup Parmesan, grated

1 1/4 cups Mozerella, grated

1 teaspoon Italian Seasoning (or equal parts basil, oregano, and thyme)

Directions: Soup

(1) Prepare: Chop the leek greens. Wash and remove the thick stems and roughly chop the spinach. Grate the cheese. Cut the chicken breasts into pieces if they are very large. Make the Cheesy Egg Noodles (if using). Cook the gluten-free pasta per package instructions (if using).

(2) Cook the vegetables: Set a Dutch Oven or heavy soup pot over medium-high heat. When the pan has heated, add the garlic-infused olive oil. When the oil is hot, add the flour and cook for about 1 minute. Next, add the then add the thyme, basil, and oregano, and let the flavor of the herbs bloom in the fat for about 30 seconds. Finally, add the leek greens and mushrooms, stirring to combine. Cook for about 2 minutes until the vegetables are softened.

(3) Cook the chicken: Stir in the chicken broth. Add the chicken pieces and season with 1/2 teaspoon salt, and 1/4 teaspoon pepper. Reduce heat to medium, cover, and cook for about 20 minutes, until the chicken is cooked. Remove the chicken to a cutting board and use two forks to shred the chicken. Then return it to the pan.

(4) Finish: Reheat the soup just to a gentle boil over medium-high heat. Stir in the cream and the spinach. Stir in the cooked noodles, spinach, and cream and cook just until the noodles are heated through. Stir in the cheeses until melted.

(5) Crisp the Prosciutto: Preheat the oven to 350 degrees F. Line a baking sheet with parchment paper. Arrange the prosciutto in a single layer. Bake for 10-15 minutes or until the prosciutto is crisp. 

(6) Plate and serve: Serve the soup topped with prosciutto and a few grinds of red pepper flakes.

Directions: Cheesy Egg Noodles

(1) Prepare: If using cream cheese, bring it to room temperature so it will blend with the other ingredients. If use cottage cheese, put it in your food processor and blend until smooth. Line a 9”x13” pan with parchment. Drizzle about 1 teaspoon of olive in the pan and use a pastry brush to spread it across the parchment paper (or use cooking spray).

(2) Blend: In the bowl of your food processor, add the cream cheese or cottage cheese and eggs together. Blend for about 30 seconds then scrape down the sides of the bowl and blend for another 10 - 15 seconds. Add all the rest of the ingredients and blend for another 10 - 15 seconds. Pour the mixture into the prepared pan. Spread out into one even layer.

(3) Bake: Bake at 375 degrees F for about 18 - 20 minutes. Remove from the oven and cool in the refrigerator for about 20 minutes. cut into whatever shape you want your “noodles.”

Eat and enjoy every bite because you can!

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

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

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

More Deliciously Low FODMAP™ soup recipes

Taco Salad with a Healthy Twist (Low FODMAP)

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

Get ready to embark on a plant-packed Taco Salad! This vibrant and wholesome recipe is a fiesta of flavors and textures, combining crisp greens, colorful veggies, and savory plant-forward ingredients. I leave the traditional tortilla chips out of this salad to keep it fresh and light (and low carb!) It's simple to make and it’s an all-in-one deliciously satisfying meal.

Ingredients: Taco Meat

2 tablespoons garlic-infused olive oil

1 leek, green part only, chopped

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

1 pound oyster mushrooms, chopped (optional)

1 pound grass-fed, organic ground beef

1/2 pound organic, ground pork (or you can substitute ground turkey or ground chicken)

3/4 teaspoon Kosher salt

1/2 teaspoon black pepper

2 tablespoons (or more to taste) Smoke n Sanity Taco Seasoning (use code IBSGC15 for 15% discount)

Ingredients: Salad

4 cups lettuce, washed, spun dry, and torn into bite-size pieces

1 tomato, chopped

1/2 avocado, chopped

1/2 cup grated extra sharp cheddar cheese, for serving

Low FODMAP hot sauce, for serving

Ingredients: Dressing

2 tablespoons fresh lime juice

4 tablespoons cilantro, chopped

1/2 teaspoon Kosher salt

1/4 teaspoon black pepper

2 teaspoons seasoned rice vinegar

1 tablespoon maple syrup (optional)

1/2 cup extra virgin olive oil (or avocado oil)

Directions

(1) Prepare: Wash and chop or tear the lettuce. Chop the leek and green onion greens, and mushrooms (if using). Grate the cheese. Make the salad dressing by combining all dressing ingredients in a jar and shaking to combine.

(2) Cook the meat: In a large frying pan over medium-high heat, add the garlic-infused olive oil once the pan is heated through. Add the leek and green onion greens and chopped mushrooms, if using. Finally add the meat, breaking it up and stirring so it all gets evenly browned. Add the salt, pepper, and taco seasoning and continue to stir and cook until the meat is well mixed and cooked through.

(3) Prepare the salad: Add the salad greens, tomato, avocado, and grated cheese to a large bowl. Toss then drizzle with the dressing and toss again.

(4) Plate and serve: On each plate create a bed of salad. Then add the cooked meat and top with the grated cheese. Serve with some low FODMAP hot sauce on the side.

Eat and enjoy every bite because you can!

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

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

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

More Deliciously Low FODMAP™ main course recipes

Butter Chicken Meatballs and Veggies (Low FODMAP)

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

The sauce is the main event here. So easy to make and so delicious you could put it on anything! The Indian seasoning is not only incredibly flavorful, but it’s also a great boost for your gut biome. Quick and easy to make, this is a perfect weeknight meal. And, if you’re watching your carbs, you can make it very low-carb by using pork panko and serving over spaghetti squash, zoodles, or other low-carb base instead of rice. Pour that sauce over the top and it will bring it all together perfectly.

Ingredients

1 pound ground turkey, pork, or chicken

1 large egg

1/2 cup gluten-free panko crumbs (or pork panko for lower carb version)

2 heaping tablespoons fresh ginger, grated and divided

4 teaspoons gluten-free soy sauce, divided

1/2 teaspoon each, Kosher salt and black pepper

2 tablespoons garlic-infused olive oil

3/4 cup chopped leek greens

3/4 cup chopped green onion greens

1 tablespoon garam masala OR 2 teaspoons cumin and 1/4 teaspoon allspice

2 teaspoons curry powder

1/2 teaspoon turmeric

1/4-1/2 teaspoon cayenne pepper (more or less to taste)

4 ounces tomato paste

1 can (14 ounces) full-fat coconut milk (I like Thai Kitchen)

1/2 cup lactose-free plain yogurt

1 medium zucchini, chopped

1 medium summer squash, chopped

1 bunch baby bok choi (or baby spinach) chopped

3 tablespoons salted butter

1/2 cup cilantro, chopped (plus more for serving)

Steamed rice, spaghetti squash, or zoodles for serving

Red pepper flakes (optional) for serving

Directions

(1) Prepare: Preheat the oven to 450 degrees F. Line a baking sheet with parchment. Chop the leek greens and green onion greens. Grate the ginger. Chop the veggies. Measure the spices into a small bowl and stir to blend.

(2) Make the meatballs: Add the ground meat, egg, panko crumbs, 1 tablespoon of grated ginger, 2 teaspoons of soy sauce, and 1/2 teaspoon each of salt and pepper to a bowl and blend together with your hands (messy but works well). Coat your hands with a bit of olive oil, and roll the meat into tablespoon-sized (or smaller) balls (1 pound of meat will make about 15-20 meatballs), placing them on the prepared baking sheet.

(3) Bake the meatballs: Transfer the pan to the oven and bake for 15 minutes or until the meatballs are browned on the bottom and cooked through (feel free to turn them while cooking if you want them more evenly browned).

(3) Make the sauce: Heat the garlic-infused olive oil in a large skillet over medium heat. Add the leek and green onion greens and cook 3 - 5 minutes or until the leeks are soft but not browned. Add the remaining 1 tablespoon of grated ginger and cook another 3 minutes. Sprinkle on your spice blend (the garam masala (or cumin and allspice), curry powder, turmeric, and cayenne) and cook for about 1 minute.

(4) Finish: Add the tomato paste, coconut milk, 1/2 cup water, and the remaining 2 teaspoons of soy sauce. Stir to combine, bring the sauce to a boil, and cook for 5 minutes, scraping down the sides of the pan periodically, until the sauce thickens slightly. Stir in the yogurt and butter. Add the chopped zucchini, summer squash, and bok choi or spinach. Stir to combine, then add the meatballs. Spoon the sauce over the meatballs and cook, stirring occasionally, until the sauce thickens slightly, about 5 minutes. Remove from the heat and stir in the cilantro (if using).

(5) Plate and serve: Serve the meatballs and sauce over bowls of steamed rice, my Fancy Oven Rice, spaghetti squash, or zoodles. Sprinkle each bowl with cilantro and red pepper flakes.

Eat and enjoy every bite because you can!

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

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

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

More Deliciously Low FODMAP™ main course recipes

Buttery Chicken Drumettes (Low FODMAP)

10 Minutes prep • 35 Minutes cook • Low FODMAP • Gluten-free • Keto-friendly • Serves 8 • Ok to make ahead: Step 1

An absolute crowd-pleaser for any gathering, these succulent chicken drumettes boast an irresistibly buttery and crispy exterior achieved effortlessly in the oven. The entire process, from start to finish, takes less than 45 minutes, making them the ultimate party appetizer or tailgate contribution. Enjoy them on their own or dipped in my Maple BBQ Sauce or my Really Good Ranch Dressing.

Ingredients

32 chicken drumettes

5 tablespoons garlic-infused olive oil, divided

1 teaspoon Kosher salt

3/4 teaspoon black pepper

1 1/2 teaspoons Gourmend garlic scape powder, divided

4 teaspoons mixed dried herbs; such as basil, thyme, marjoram, oregano, and parsley

2 tablespoons salted butter, melted

Directions

(1) Prepare: Pat the chicken dummettes dry with paper towels and place them in a large mixing bowl. Combine 3 tablespoons garlic-infused olive oil, garlic scape powder, dried herbs, salt, and pepper. Toss until the drumettes are evenly coated with the seasoning. Cover and let sit in the refrigerator until you’re ready to cook them.

(2) Bake: When ready to cook, preheat oven to 450 degrees F. Line two rimmed baking sheets with foil and put them in the oven while it preheats so they get hot. Carefully remove the hot pans from the oven, brush the foil in each pan with a tablespoon of the remaining olive oil, and evenly distribute the dummettes across both baking sheets. Put them back in the oven and cook, turning the drumettes occasionally, until golden brown and crispy, about 30 minutes.

(3) Finish: Remove the drumettes from the oven and drizzle the melted butter over them. Toss to coat and return to the oven for 5 minutes more.

(4) Plate and serve: Transfer the drumettes to a serving platter, sprinkle with salt, and serve with my Maple BBQ Sauce or my Really Good Ranch Dressing.

Eat and enjoy every bite because you can!

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

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

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

More Deliciously Low FODMAP™ appetizer recipes

What You Need to Know About Cheese and the Low FODMAP Diet

Cheese comes in all shapes, sizes, flavors, and ages. Good cheese can be an amazing flavor enhancer in all kinds of recipes from savory to sweet. It’s also delicious on its own. But cheese has lactose and I’m on a low FODMAP diet. Doesn’t that mean it’s off-limits for me??

No, it does not! Read on to learn why and to understand how to identify the best cheeses for you to enjoy.

According to Monash University, a dairy product qualifies as low FODMAP if its lactose content is 1 gram or less per serving. This can be determined by assessing the Total Carbs, which includes both Carbohydrates and Sugars, as indicated on the cheese label. This is great to know because it means, whether a cheese has undergone lab testing or not, you can gauge its FODMAP content by examining the nutrition label.

If the Total Carbs on the nutrition label amount to 1 gram or less per serving, you can reasonably conclude that the dairy product is low FODMAP per serving. This aligns with Monash University's guideline of a low FODMAP serving containing 1 gram or less of lactose.

Individuals with IBS are often advised to adopt a "lactose-free" approach, leading to the exclusion of milk and cheese from their diets. However, it's important to note that a low FODMAP diet is not synonymous with being entirely lactose-free. (While some people with IBS may also be sensitive to dairy itself, this is a different issue.)

Nevertheless, not all cheeses are created equal in terms of their compatibility with the low FODMAP diet. This article aims to serve as a helpful guide, navigating you through the intricacies so you can make informed choices that align with both your preferences and your gut health.

Can You Eat Cheese on a Low FODMAP Diet?

Navigating the FODMAP content of cheese can be a bit intricate, but fear not – by the end of this article, you'll have a clear understanding of what you need to consider when selecting your cheese, whether it's undergone lab testing or not.

Numerous cheeses have been tested for their FODMAP content, and you can easily access this information through the Monash App on your phone. To make things even more straightforward, here's a list of cheeses that have been tested and confirmed to be low FODMAP in a serving size of 1.4 ounces (40 grams):

• Brie

• Cheddar

• Feta

• Goat cheese (such as Montrachet)

• Havarti

• Monterey Jack

• Mozzarella

• Swiss

What About Cheese That Hasn’t Been Tested?

Now, let's address the cheeses that haven't undergone lab testing, which includes some of my favorites, such as blue cheese, Gruyere, Jarlsberg, Parmesan, Fontina, and Provolone just to name a few. You are probably wondering if these cheeses are on the Low FODMAP menu.

The answer is: YES!

You absolutely can include these cheeses in your diet. As always, the key is to be a vigilant label reader and remember you’re looking for total carbohydrates and relative serving size.

It's worth noting that when you purchase cheese from a specialty cheese store, the cheese is typically cut to order and won't carry the nutrition label. What you learn from reading labeled cheese can be applied to these cut-to-order cheeses as well. Just keep serving sizes and weights in mind.

Decoding FODMAPs In Cheese

When it comes to cheese and FODMAPs, the primary concern is lactose. Learn more about Lactose and its effect on those of us with IBS in this excellent article written by my brilliant sister, Sarah Aitken, RN, MS, WHNP/FNP, MHP, NBC-HWC.

Here's the key to figuring out the serving size of untested cheese yourself: if the Total Carbohydrates and/or Total Sugars on the nutrition label amount to 1 gram or less per serving, you can confidently consider that the cheese is low FODMAP per serving. This aligns with Monash University's threshold for a low FODMAP serving regarding lactose, which is 1 gram per serving. So, by keeping an eye on these numbers, you can make informed choices about the FODMAP content in your cheese, ensuring a gut-friendly indulgence.

Read Those Cheese Labels!

Let's take a look at the label of traditional Danish blue cheese. Notice that the Total Carbohydrate per serving is listed as zero. Sometimes this may also be listed as < 1 (less than one). Zero does not mean there are zero carbs at any serving size but it DOES mean there is less than 1 gram of carbs per serving (which is 1 ounce in the case of most cheeses). This indicates that you can enjoy this particular blue cheese, adhering to the recommended serving size, even during the strict elimination phase of a Low FODMAP diet. And you may find, over time, you can tolerate larger serving sizes of cheese if you are not significantly triggered by lactose. (Need help figuring this out? Check out my Game Changer Program right here!)

In every case, when the Carbohydrates and Sugars—collectively referred to as Total Carbs—are under 1 gram per serving, they align with the low FODMAP designation established by Monash University, the gold standard for the FODMAP content of food.

If you come across blue cheese, Gruyere, or any other cheese in a recipe, a simple calculation of serving sizes will reveal whether the recipe falls within the low FODMAP category, specifically concerning the cheese. Whether you're referencing the nutrition label at home or doing this on the spot while shopping, a quick math check ensures you stay in tune with your FODMAP-friendly choices.

How Dairy Becomes Low FODMAP

Some dairy products are treated to reduce their lactose content, making them suitable for individuals with lactose intolerance or those following a low FODMAP diet. These products are labeled “lactose-free” even though most of them do contain lactose but they have been augmented with enzymes to break the lactose down as you eat it. Processes such as fermentation, aging, and specific enzyme treatments can also break down lactose before it even gets to your mouth.

As cheese ages, bacteria and enzymes used in the fermentation process actually consume some of the lactose in the cheese to fuel the fermentation. This results in lower levels of lactose in the final product. So, in general, the longer a cheese is aged, the lower the lactose in the cheese. Both soft and hard cheeses undergo distinct changes as they age and they share the commonality of containing low FODMAP amounts. Examples of aged cheeses include cheddar, Gruyere, Brie, Swiss, Parmesan, and so many more.

So, eat and enjoy every bite because you can!

Creamy Broccoli and White Cheddar Soup (Low FODMAP)

10 Minutes prep • 30 Minutes cook • Low FODMAP • Vegetarian • Keto-friendly • Serves 4 • Ok to make ahead: Steps 1-4

Dive into a bowlful of comfort with my Creamy Broccoli and White Cheddar Soup—a delicious combination of the wholesome goodness of broccoli and the velvety richness of white cheddar. Whether you're a fan of classic comfort food or simply seeking a cozy bowl to curl up with, my Creamy Broccoli and White Cheddar Soup is a go-to recipe. Join me in the kitchen to transform simple ingredients into creamy decadence.

Ingredients

3 tablespoons salted butter

1 cup of chopped leek greens (about 1 large leek)

2 tablespoons all-purpose gluten-free flour (or substitute 1/2 - 1 teaspoon Xantham Gum for low carb version)

3/4 cup Lactose-free whole milk

1/4 cup heavy cream

2 cups Low FODMAP vegetable broth (use code IBSGC15 for 15% discount)

1/2 teaspoon Kosher salt

1/4 teaspoon black pepper

2 cups broccoli florets, chopped

1 carrot, chopped

1 celery stalk, chopped

1 cup extra sharp white cheddar cheese, grated

1/2 cup gruyere cheese, grated (or use all cheddar)

Red Pepper flakes for serving (optional) and here’s a nifty Red Pepper Flake Grinder too

Directions

(1) Prepare: Chop the leek greens, broccoli, carrot, and celery. Grate the cheeses.

(2) Make the soup: In a Dutch Oven or large soup pot set over medium-high heat, melt the butter. Once melted, add the leek greens and saute until tender, 2 to 3 minutes. Whisk in the flour and continue to stir until the mixture turns golden brown, about 3 minutes. Slowly add the milk/cream mixture to the leek mixture, stirring until smooth. Add vegetable (or chicken) broth; season with salt and fresh ground black pepper.

(3) Add vegetables: Reduce heat to medium-low and simmer for about 10 minutes until thickened. Add broccoli, carrot, and celery. Simmer until vegetables are tender but not mushy, about 20 minutes.

(4) Finish: Reduce the heat to low. Add the grated cheese and cook, stirring, until cheese melts, about 1 - 2 minutes.

(5) Plate and serve: Serve with a few grinds of red pepper flakes and some crusty sourdough bread or buttered sourdough toast on the side.

Eat and enjoy every bite because you can!

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

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

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

More Deliciously Low FODMAP™ soup recipes

Tender Slow-Cooked Pork Roast (Low FODMAP)

20 Minutes prep • 5 - 10 hours cook • Low FODMAP • Gluten-free • Lactose-free • Serves 8 • Ok to make ahead: Step 1

Discover this simple method of cooking pork butt (a cut that actually comes from the shoulder of the pig) to get meat so tender it falls off the bone. With only a handful of ingredients, you'll not only achieve a delicious result but also infuse your kitchen with a wonderful aroma as it cooks. And, there are endless possibilities for this meat: pulled pork sandwiches, flavorful enchiladas, loaded nachos, savory tacos, or perhaps a hearty burrito bowl. Let your imagination run wild, and turn tonight's dinner into a home-cooked feast.

Ingredients

1 tablespoon olive oil or avocado oil

3 - 4 pound pork butt (or shoulder) roast

1/3 cup gluten-free soy sauce

1 large leek, green part only, washed and chopped

3 inches of fresh ginger, peeled and sliced thickly

3 - 4 tablespoons Smoke n Sanity Triple S Seasoning (use code IBSGC15 for a 15% discount)

Or, use your favorite low FODMAP dry rub

1/2 cup water

1/2 cup heavy cream (or more water if you want to keep it dairy-free)

Directions

(1) Prepare: Sprinkle all sides of the roast with your dry rub. Wash and chop the leek greens and peel and slice the ginger.

(2) Brown the pork roast: Heat the olive oil in a cast iron skillet over medium-high heat. When the oil shimmers, add the prepared pork roast and brown on all sides (about 2 minutes per side). This step helps to seal in the juices which improves the flavor.

(3) Prepare to slow cook: Put 1/2 the leek greens in the bottom of the crock pot. Put the browned pork roast on top of the leek greens then cover with the rest of the chopped leek greens. Pour the soy sauce over the pork and pour the water around the pork.

(4) Cook: Cook on low for 8-10 hours or on high for 5 - 6 hours. Meat should be falling apart at the end of the cooking time. You can use an instant-read thermometer to check the temperature — which should be at least 160 degrees F and ideally about 190 degrees F.

(5) Finish: Remove the pork from the crock pot and shred the meat with two forks. Add the cream (or water) to the pan juices and stir to blend. If still a bit salty, add more cream or hot water and stir and taste before drizzling over the meat.

(5) Plate and serve: Serve warm over steamed rice, or over roasted vegetables for a low-carb version, with the creamy sauce spooned over the meat and rice. Do you prefer a more traditional “pulled pork” flavor? Add low FODMAP BBQ sauce such as Smoke N Sanity Sweet and Sassy BBQ Sauce (use code IBSGC15 for 15% discount) instead of cream or water to make the sauce. You can also use this slow-cooked pork in place of chicken in my Cheesy Chicken Enchilada recipe, combine it with chips and cheese for delicious nachos, or use it in tacos, burrito bowls, and more.

Eat and enjoy every bite because you can!

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

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

More Deliciously Low FODMAP™ slow cooker recipes

Zesty Roasted Lemon Parmesan Broccoli (Low FODMAP)

10 Minutes prep • 25 Minutes cook • Low FODMAP • Serves 4 • Ok to make ahead: Step 1

Get ready to elevate your roasted broccoli game with this incredibly simple yet delicious recipe. It's all about that perfect trio of flavors – broccoli, zesty lemon, and rich Parmesan cheese. This simple side dish is not only a match made in heaven but also a breeze to prepare.

Ingredients

4 cups broccoli (florets only)

3 tablespoons garlic-infused olive oil

1 teaspoon Kosher salt

1/4 teaspoon freshly ground black pepper

1 teaspoon grated lemon zest

1 tablespoon freshly squeezed lemon juice

2 tablespoons salted butter, melted

1/2 cup freshly grated Parmesan cheese

Directions

(1) Prepare: Preheat the oven to 350 degrees F. Cut the broccoli into florets discarding the stalks (which contain the FODMAPs). Cut the larger pieces through the base of the head with a small knife, pulling the florets apart so all the florets are approximately the same size. You should have about 4 cups of florets. Place the broccoli florets in a bowl and drizzle with 3 tablespoons of garlic-infused olive oil. Toss well to combine. Sprinkle with the salt and pepper.

(2) Roast: Put the broccoli on a sheet pan large enough to hold them in a single layer. Roast for 15 minutes, then toss and flip them and spread into one layer again. Roast for another 10 minutes, until crisp, yet tender in the thickest part, and the tips of some of the florets are browned (I like them quite browned myself).

(3) Finish: Remove the broccoli from the oven and immediately toss with a mixture of 2 tablespoons of melted butter, lemon zest, lemon juice, and Parmesan cheese. If you like a crispier finish, turn the oven up to broil, return the pan to the oven, and broil until the cheese starts to crisp (about 2 minutes).

(4) Plate and serve: Serve warm.

Eat and enjoy every bite because you can!

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

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

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

More Deliciously Low FODMAP™ side dish recipes

Meatloaf on the Grill with a Plant-Powered Twist (Low FODMAP)

10 Minutes prep • 60 Minutes cook • Low FODMAP • Gluten-free • Serves 8 • Ok to make ahead: Steps 1-3

When it comes to comfort food, meatloaf takes center stage. But this version of the classic adds a healthy dose of plant-based goodness. Get ready for a juicy and incredibly flavorful meatloaf recipe that's about to become your favorite. The secret? Other than the plants of course, cooking it on your pellet grill, takes it to a whole new level.

Ingredients

1 pound ground beef, organic, grass-fed if possible, 15% fat

1 pound ground pork sausage, without FODMAP ingredients

2 tablespoons extra-virgin olive oil

1 teaspoon dry rosemary

1 teaspoon dry thyme

1 leek, green part only, chopped (plus more for serving)

2 green onions, green part only, chopped

1 pound oyster mushrooms, chopped

1/2 teaspoon Kosher salt

1/2 teaspoon black pepper

2 large eggs

1/2 cup tomato sauce

1/2 cup grated parmesan cheese

3/4 cup gluten-free panko, or pork panko for a lower-carb version

Ingredients: Glaze

3/4 cup tomato sauce

1 1/2 tablespoons seasoned rice vinegar

Directions

(1) Prepare: Preheat the oven or pellet grill to 375 degrees F. Chop the leek and green onion greens. Chop the mushrooms.

(2) Cook the vegetables: In a medium frying pan, heat the olive oil. When the oil is hot, add the thyme and rosemary. Let sizzle for about 30 seconds, then add the leek and green onion greens, the mushrooms, and the salt and pepper. Remove from the heat and let cool a bit.

(3) Prepare the meat: In a medium-sized mixing bowl, add all the meatloaf ingredients except the cooked veggies and mix well. I use my hands because it’s really the best way to ensure all the ingredients are evenly blended together.  Add the cooked and cooled vegetables and blend well. Add the meatloaf to a 9 x 5-inch loaf pan and press it into the corners of the pan and flatten the top so it’s an even thickness throughout.

(4) Prepare the glaze: Blend the tomato sauce and the rice vinegar. Pour the glaze on the top of the meatloaf and cover the whole thing with foil.

(5) Cook: Transfer the meatloaf to the oven or pellet grill and cook for 30 minutes. Remove the foil, and cook for another 25 minutes. You can check for done-ness with an instant-read thermometer. You want the meat to reach a temperature of 160 degrees F.

(6) Finish: Remove the meatloaf from the oven or pellet grill and let it rest for 10 minutes before slicing and serving.

(7) Plate and serve: Drizzle with baking juices from the pan. Sprinkle with chopped green onion greens.

Eat and enjoy every bite because you can!

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

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

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

More Deliciously Low FODMAP™ main course recipes

Chicken and Zucchini Meatballs in Coconut Cream (Low FODMAP)

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

Ingredients

1 pound ground chicken

1/2 cup shredded zucchini (about 1 small)

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

1 leek, green part only, finely chopped

2 teaspoons plus 1 tablespoon minced or grated, ginger

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

1/4 teaspoon cayenne pepper

1/ 2 teaspoon black pepper

2 teaspoons gluten-free soy sauce

3 tablespoons garlic-infused extra virgin olive oil

1 red bell pepper, sliced

2 tablespoons salted butter

1 can (14-ounce) coconut milk

3 tablespoons gluten-free soy sauce

1/4 cup fresh cilantro, chopped

1 lime, cut into wedges, for serving

1/2 cup peanuts, chopped, optional for serving

Directions

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

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

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

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

Eat and enjoy every bite because you can!

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

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

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

More Deliciously Low FODMAP™ main course recipes

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

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

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

Ingredients: Pancakes

1/2 cup almond flour

4 ounces of lactose-free cream cheese, softened

4 large eggs

1/2 teaspoon Kosher salt

Butter for frying

Ingredients: Filling

2 cups cooked chicken

3/4 cup extra sharp cheddar cheese, grated

Green onion greens, optional, for serving

Low-fodmap hot sauce, optional, for serving

Red pepper flakes, optional, for serving

Directions

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

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

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

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

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

Eat and enjoy every bite because you can!

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

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

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

More Deliciously Low FODMAP™ main course recipes

Green Salad with Asian Vinaigrette (Low FODMAP)

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

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

Ingredients: Salad

3 cups lettuce (I combined red leaf and romaine)

3 Persian cucumbers, sliced

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

1/2 avocado

2 ribs celery

2 tablespoons peanuts, chopped (optional for serving)

1 green onion, green part only, chopped for serving

Ingredients: Asian Vinaigrette

1/4 cup extra virgin olive oil

1 tablespoon toasted sesame oil

1/8 cup red wine vinegar

1-2 teaspoons seasoned rice vinegar

1/2 teaspoon Kosher salt

1/2 teaspoon black pepper

Directions

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

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

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

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

Eat and enjoy every bite because you can!

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

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

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

More Deliciously Low FODMAP™ salad recipes

Exploring Metabolic Health: A Special Feature for Metabolic Health Day

Metabolic health is a vital aspect of our overall well-being, yet it often remains overlooked. In recognition of Metabolic Health Day (October 10), in partnership with my sister, Sarah Aitken, RN, MS, WHNP/FNP, NBC-HWC, I’m delving into this crucial topic and addressing some of the most common questions:

• What exactly is metabolic health?

• Why is it so significant for our overall health?

• Can you take steps to improve your metabolic health?

• How is blood sugar interconnected with metabolic well-being?

• Is it possible to gain insights into your metabolic health by utilizing continuous glucose monitoring?

• And perhaps most importantly, can you reverse the consequences of years of neglecting your metabolic health?

Read on to discover the answers to these questions and gain a deeper understanding of the importance of metabolic health in our lives.

Curious about metabolic health? Wondering why it's essential? Ready to take charge of your well-being? You're not alone. Clients often ask these very questions, and the answers can pave the way to better health.

Understanding Metabolic Health

Metabolism fuels your body by converting the food you eat into energy for your cells. Optimal metabolic health ensures that these processes run smoothly. Metabolic health can be assessed through five key markers:

1. Blood sugar

2. Triglycerides

3. HDL (High-Density Lipoprotein)

4. Blood pressure

5. Waist circumference

If you're medication-free for these issues and these markers fall within the recommended ranges, your metabolic health is in excellent shape. But there's a sixth marker that's just as important – how you feel. When your metabolic health is on point, you feel good.

The Significance of Metabolic Health

Is metabolic health crucial? Absolutely! If you have three or more "worrisome" markers, you're at risk for diabetes, stroke, Alzheimer's, and heart disease. In fact, these markers can be used to predict or signify heart disease and likely prediabetes or diabetes.

A surplus of glucose in your bloodstream triggers oxidative stress and glycation. Poor metabolic health can lead to:

• Low energy or energy fluctuations

• Mental fog

• Body pain

• Fluid retention

• Poor exercise stamina

• Weight challenges

• Widely varying moods

• Skin issues

• Fertility problems

• Low libido or sexual issues

• Susceptibility to infections

Improving Your Metabolic Health

Can you improve your metabolic health? Yes, you can! In the past, metabolic health was more of a given due to lifestyle and dietary choices. But as processed foods and snacking have become the norm, metabolic health has declined. In 2019, 88% of North Americans were deemed metabolically unhealthy. That means only 12% of us are metabolically healthy!

You can improve your metabolic health, often called metabolic fitness, by making daily choices that support your metabolic processes. Your diet, meal timing, sleep, stress management, physical activity, and more all play roles in this dynamic state of well-being. It's not an on/off switch; it's a daily continuum determined by your choices.

The Connection Between Blood Sugar and Metabolic Health

Glucose from your food is your cells' fuel. Insulin helps cells use glucose, but when cells aren't hungry for fuel due to frequent eating or highly processed foods, they become insulin resistant. This protective response keeps glucose out of cells, preventing them from overloading. When your blood sugar rises, it's a signal your cells are resisting insulin.

Can you tell something about your metabolic health by wearing a continuous glucose monitor (CGM)?

Absolutely! The glucose pattern of someone in poor metabolic health looks erratic, a roller coaster of variability.

They will likely see higher glucose peaks after eating high-starch foods. Their glucose may remain elevated for two or three hours after a meal or go up and down for several hours after eating. Morning glucose may be high, and/or the average glucose can be high.

Reversing the Damage of Poor Metabolic Health

Can you reverse the damage done by years of poor metabolic health? The answer is yes and no. Your organs and systems adapt to defend against glucose toxicity. This defensive mode can lead to various issues.

You can halt and even reverse some of this damage by:

• Reducing the pressure on your liver, cardiovascular system, and pancreas

• Lowering inflammation

• Allowing for cellular cleanout

There's hope for a healthier future, and you have the power to optimize your metabolic health through daily choices.

Armed with this knowledge, you may feel you need help to make some changes to address your Metabolic Health. That’s where health coaching comes into play. If you have IBS and Metabolic Health concerns, learn about my program and set up a free consult with me and we can talk about how to tackle your issues! If you do not have IBS but you have pre-diabetes, weight management issues, or other metabolic health imbalances, then head on over to my sister site, Diabetes Game Changer. It might be just what you need to prepare yourself to have the best new year ever.

Here's to your best health and a thriving, resilient body.

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

More Deliciously Low FODMAP™ tips and tools