One Pan Chicken Cacciatore and Potatoes (Low FODMAP)

10 Minutes prep • 55 Minutes cook • Low FODMAP • Gluten-Free • Serves 4 • Ok to make-ahead: Step 1

Say hello to comfort food without the discomfort. This one pan wonder brings tender chicken, hearty potatoes, and rich Italian flavors together in a low FODMAP, IBS-friendly recipe. Easy to make, easy on digestion—big flavor, no flare-ups.

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Sarah’s Carrot Zucchini Breakfast Muffins (low FODMAP)

10 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-Free • Makes 12 • Ok to make-ahead: Steps 1 - 2

Start your day with these deliciously wholesome, Keto-friendly, low FODMAP carrot zucchini breakfast muffins! Packed with nutritious ingredients like grated carrots, shredded zucchini, and a blend of almond flour and coconut, these muffins are not only gluten-free and low-carb but also gentle on sensitive stomachs. Perfectly spiced with a hint of cinnamon and nutmeg, they offer a delightful way to kickstart your day without compromising on flavor or nutrition. Whether you're following a special diet or simply love a satisfying breakfast treat, these muffins are a must-try for anyone looking to enjoy a wholesome and delicious start to their day!

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Brandon’s One Pan Meatballs and Mushroom Gravy (Low FODMAP)

20 Minutes prep • 15 Minutes cook • Low FODMAP • Gluten-Free • Makes 12 - 16 • Ok to make-ahead: Steps 1 - 2

Beef and pork meatballs with brown mushroom gravy are the kind of dish that brings comfort to the table. Juicy, tender meatballs made with a blend of ground beef and pork are seared to perfection, then simmered in a rich, savory mushroom gravy that’s full of deep, earthy flavor. This is a homey, satisfying meal that’s perfect for a cozy dinner—hearty enough for a cold night, but delicious any time of year. Serve meatballs drizzled with pan gravy along with one of my green salads, or serve over rice, polenta, or mashed potatoes if you like.

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Classic Sausage Rolls (Low FODMAP)

15 Minutes prep • 25 Minutes cook • Low FODMAP • Gluten-Free • Makes 24 • Ok to make-ahead: Steps 1 - 5

Enjoy the savory delight of classic sausage rolls without the gluten! This recipe delivers a perfect blend of flaky, gluten-free pastry wrapped around flavorful sausage filling. Whether you're catering to dietary restrictions or simply looking for a delicious snack, these gluten-free sausage rolls are sure to impress. With a golden, crispy crust and juicy sausage center, they're ideal for parties, picnics, or a cozy evening treat. Follow along to create these irresistible bites that everyone will love.

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Strawberry Mint Compote (low FODMAP)

10 Minutes prep • 15 Minutes cook • Low FODMAP • Gluten-Free • Makes 1 cup • Ok to make-ahead: Steps 1 - 3

Delightfully fresh and bursting with vibrant flavors, Strawberry Mint Compote is the perfect way to elevate any dish with its sweet-tart strawberries mingled with the invigorating essence of mint. Whether drizzled over creamy vanilla ice cream or paired with a rich aged cheese, this compote adds a delicious twist that complements sweet and savory alike. Simple to make yet impressively flavorful, it's a versatile condiment that promises to brighten up your culinary creations with every spoonful.

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Strawberry Mint Crostini with Prosciutto and Brie (Low FODMAP)

20 Minutes prep • 15 Minutes cook • Low FODMAP • Makes 24 • Ok to make-ahead: Steps 1 - 3

With the perfect balance of sweet and savory, these Strawberry Mint Crostini topped with Prosciutto and Brie are as delicious as they are elegant. Combining the sweetness of a ripe strawberry mint compote with the rich flavors of creamy Brie and crisp prosciutto, each bite offers a burst of flavor and texture. Whether you're hosting a sophisticated dinner party or simply treating yourself to a gourmet appetizer, these crostini are sure to impress with their vibrant colors and irresistible taste.

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Sheet Pan Herby Chicken and Broccoli Salad (Low FODMAP)

20 Minutes prep • 25 Minutes cook • Low FODMAP • Gluten-Free • Serves 4 • Ok to make-ahead: Step 1

This warm and tender, herby chicken paired with crisp, roasted broccoli florets and served on a bed of cool salad greens creates a delightful combination that the whole family will enjoy. And, it’s not just a feast for the senses, but also a breeze to prepare—all on a single sheet pan. Perfectly seasoned with a rich herb and sundried tomato dressing, it's a wholesome meal that brings together simplicity and deliciousness in every bite.

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Chocolate Drizzled Pecan Shortbread (Low FODMAP)

15 Minutes prep • 10 Minutes cook • Low FODMAP • Gluten-Free • Makes 36

Indulge in the rich, buttery goodness of my Chocolate Drizzled Pecan Shortbread—a perfect harmony of tender, pecan-topped shortbread and decadent dark chocolate drizzle. This classic treat combines the satisfying crunch of toasted pecans with a delicate, melt-in-your-mouth texture that's irresistible with every bite. Whether you're looking to impress guests or simply treat yourself, this recipe promises to elevate any occasion with its delightful blend of flavors. Get ready to savor the magic of homemade shortbread with the luxurious touch of chocolate.

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Creamy Lemon Chicken and Rice (Low FODMAP)

15 Minutes prep • 45 Minutes cook • Low FODMAP • Gluten-Free • Serves 4

This one-pan recipe is a great combination of flavors and textures, ideal for a quick weeknight dinner or a cozy family meal. With just a handful of ingredients and a single pan, you'll create a dish that's not only delicious but also easy to clean up afterward. Enjoy the bright citrus notes of lemon that elevate the savory richness of the creamy sauce, making every bite delightful.

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Tender Baked No Flour Flat Bread (Low FODMAP)

15 Minutes prep • 30 Minutes cook • Low FODMAP • Gluten-Free • Makes 8 • Ok to make-ahead: Step 1

A delicious, keto-friendly twist on traditional flatbread — soft, golden, and bursting with flavor. These delicious baked flatbreads come together quickly with only a few ingredients, including eggs, avocado, and cheese. With a satisfying texture that’s both pillowy and crisp around the edges, they make the perfect low-carb hamburger buns or bread alternative. They deliver flavor and nourishment in every bite. Ideal for brunch spreads, gourmet sandwiches, or as a simple standalone snack, they’re the kind of flatbread that elevates everyday eating.

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Sheet Pan Chicken & Sweet Potato Supper (low FODMAP)

20 Minutes prep • 30 Minutes cook • Low FODMAP • Gluten-Free • Serves 4-6 • Ok to make-ahead: Steps 1 & 5

An easy and delightful weeknight dinner that brings together everything you need for a complete, delicious meal with minimal effort. Tender roasted chicken, caramelized sweet potatoes, and savory greens share a single sheet pan in this wholesome, satisfying dish. Hearty, healthy, and full of cozy, roasted flavor—perfect for busy nights or relaxed entertaining.

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Easy Salsa Taco Salad (Low FODMAP)

10 Minutes prep • 8 Minutes cook • Low FODMAP • Gluten-Free • Serves 4 • Ok to make-ahead: Step 1

Fresh, vibrant, and bursting with flavors, this salad is a delightful twist on traditional taco salads. Packed with crisp lettuce, sweet peppers, creamy avocado, and zesty salsa, every bite is a fiesta of textures and tastes. Whether served as a quick weeknight dinner or a crowd-pleasing party dish, this salad brings together the best of Tex-Mex flavors in a simple yet satisfying bowl. Get ready to enjoy a colorful, nutritious meal that's as easy to make as it is delicious!

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One Pan Mediterranean Meatballs with Tzatziki (Low FODMAP)

20 Minutes prep • 30 Minutes cook • Low FODMAP • Gluten-Free • Serves 6 • Ok to make-ahead: Step 1

Transport your taste buds to the sunny shores of the Mediterranean with our flavorful One Pan Mediterranean Meatballs with Tzatziki Sauce. This dish combines juicy meatballs infused with Mediterranean herbs and spices, nestled alongside lemony rice, all cooked to perfection in a single pan for easy cleanup. Drizzle with my creamy, low-FODMAP Tzatziki sauce and garnish with fresh herbs for a delightful meal that's as satisfying as it is delicious. Perfect for a weeknight dinner or impressing guests with minimal effort.

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Sarah’s No Spike Nutty Bars (Low FODMAP)

10 Minutes prep • 15 Minutes cook • Low FODMAP • Gluten-Free • Keto Friendly • Makes 36 bars

Say hello to a sweet without the sugar crash! Sarah’s Spike Nutty Bars are the perfect blend of crunch, flavor, and nourishment—crafted with a powerhouse mix of nuts and seeds and naturally sweetened with allulose to keep your blood sugar happy. Whether you need a quick breakfast bite, a post-workout pick-me-up, or a guilt-free treat to satisfy your sweet tooth, these bars are a deliciously smart choice. No refined sugars, no spikes—just clean energy and pure nutty goodness in every bite.

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Lemon Chicken and Broccoli with Feta Cream (Low FODMAP)

15 Minutes prep • 30 Minutes cook • Low FODMAP • Gluten-Free • Serves 4 • Ok to make-ahead: Steps 1 - 2

Welcome to a delightful taste journey with my one-pan Lemon Chicken and Broccoli with Feta Cream. This dish combines the vibrant zest of lemon-infused chicken, tender broccoli florets, and crispy bacon, all topped with a creamy feta sauce. It's the perfect harmony of flavors and textures, creating a comforting yet sophisticated meal that's easy to prepare and sure to impress.

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DIY Natural Egg Dyeing: Colorful Creations from Your Kitchen

30 Minutes prep • 30 Minutes cook • 30 Minutes soak • 30 minutes dry

Ah, the classic cardboard box egg-dyeing kits - a staple of childhood Easter memories. Who doesn't recall carefully dropping tablets into vinegar-filled cups, eagerly anticipating the vibrant hues that would transform humble eggs into festive treasures? Yet, there's another enchanting way to imbue your eggs with color, one that taps into the natural beauty and creativity of your kitchen: DIY egg dyeing using vegetables.

Embracing Nature's Palette

Nature offers an astonishing array of colors, and vegetables are no exception. From rich blue of purple cabbage to the sunny yellows of turmeric root, each vegetable brings its own unique pigment to the table. By harnessing these natural dyes, you not only create stunning Easter eggs but also embark on a sensory journey through hues inspired by the earth itself.

What You'll Need:

• White eggs (boiled and cooled)

• Various colorful vegetables (spinach, beets, red cabbage, turmeric root, etc.)

• White vinegar

• Water

• Saucepans

• Strainer or cheesecloth

• Rubber gloves (to avoid staining your hands)

Step-by-Step Guide:

1. Prepare Your Dyes: Chop or grate your chosen vegetables and place them in separate saucepans. Cover with water (about 2 cups per vegetable) and add a tablespoon of vinegar. Bring to a boil, then simmer for about 15-30 minutes until the color is rich and concentrated. Strain the liquid into bowls and let it cool.

2. Dyeing Process: Once your dyes are ready and cooled, submerge your boiled eggs in each bowl of dye. For lighter shades, leave them for a few minutes; for deeper colors, let them soak longer. Rotate the eggs occasionally to ensure even coloring.

   1. If you're aiming for deep, vibrant colors, you might want to leave the eggs in the dye overnight in the fridge. Otherwise, you’ll have beautifully colored eggs in about 2 hours.

3. Drying and Display: Remove the eggs with a spoon or tongs and place them on a drying rack or paper towels. Allow them to air dry completely. Once dry, marvel at the beautiful, naturally dyed eggs that reflect the hues of the vegetables they were dyed with.

Why Choose Natural Dyes?

Using natural dyes for egg decorating isn't just about aesthetics; it's about embracing sustainability and creativity. Unlike synthetic dyes, natural dyes are eco-friendly and biodegradable, making them a planet-friendly choice. Plus, each egg becomes a unique work of art, with colors that may vary slightly, adding to their charm.

A Celebration of Tradition and Creativity

While cardboard box kits evoke nostalgia, DIY natural egg dyeing adds a contemporary twist rooted in tradition and sustainability. It's a wonderful way to connect with nature, experiment with colors, and create meaningful memories with loved ones. So, this Easter, gather your vegetables, unleash your creativity, and enjoy the beauty of nature's palette on your eggs.

Let this DIY adventure inspire you to explore other natural dye sources and techniques and perhaps start a new tradition of your own. After all, the joy of crafting something beautiful with your own hands is timeless and oh-so-satisfying.

Happy egg-dyeing!

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

More Deliciously Low FODMAP™ tips and tools

Gnocchi Lasagna with Meat Sauce (Low FODMAP)

30 Minutes prep • 75 Minutes cook • Low FODMAP • Gluten-Free • Serves 9 • Ok to make-ahead: Steps 1 - 6

Love the rich, cheesy layers of classic lasagna but need a gluten-free twist? This Gnocchi Lasagna with Meat Sauce swaps traditional pasta sheets for pillowy soft gluten-free gnocchi, creating a comforting and hearty dish that’s irresistibly delicious. Each bite is packed with savory meat sauce, creamy “ricotta,” gooey melted cheese, and tender gnocchi, making it a perfect weeknight dinner or a crowd-pleasing meal for any occasion. Easy to assemble and bursting with flavor, this gluten-free take on lasagna will quickly become a new favorite!

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30-Minute Coconut Curry Chicken (low FODMAP)

10 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-Free • Serves 6 • Ok to make-ahead: Step 1

This 30-Minute Coconut Curry Chicken is a game-changing recipe that will delight your taste buds while keeping your tummy happy. Bursting with vibrant flavors and easy to prepare, this dish is your ultimate solution for a quick, satisfying meal. Tender chicken simmered in creamy coconut milk, infused with aromatic spices and fresh herbs, all coming together in just under 30 minutes. Perfect for busy weeknights or when you crave a wholesome yet effortless dinner option.

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Bacon Cheeseburger Salad (Low FODMAP)

15 Minutes prep • 10 Minutes cook • Low FODMAP • Gluten-Free • Lactose-free • Serves 2

Craving all the flavors of a juicy bacon cheeseburger without the bun? This Bacon Cheeseburger Salad delivers all the deliciousness in a lighter, salad form. Crisp lettuce, juicy tomatoes, savory bacon, and melted cheese come together with a tangy dressing to create a satisfying meal that's both hearty and refreshing. Perfect for those who love classic burger flavors with a healthy low FODMAP twist, this salad is quick to prepare and guaranteed to satisfy your burger cravings, trigger-free!

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Super Veggie Pizza with Cauliflower Crust (Low FODMAP)

30 Minutes prep • 60 Minutes cook • Low FODMAP • Gluten-Free • Keto friendly - Serves 4 • Ok to make-ahead: Steps 1 - 4

How can you say Low FODMAP and cauliflower in the same sentence? Because PURPLE cauliflower has been tested by Monash and shown to be low FODMAP up to 3/4 of a cup! Once I realized this nuance, a whole new vegetable was available to use in my recipes! This Super Veggie Pizza swaps out the traditional dough for a crisp and flavorful cauliflower crust. Topped with a vibrant medley of colorful vegetables, this pizza is a delicious way to enjoy a vast array of plants all in one meal. Your gut biome will be ecstatic! It's easy to make, perfect for a weeknight dinner, and delicious as a leftover. Cook the crust and saute the veggies ahead so you can toss it all together in a jiffy when you’re ready.

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