Arugula salad with toasted hazelnuts and parmesan (low FODMAP)

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

SALAD INGREDIENTS

2-3 cups Fresh arugula (preferably organic)

Raw hazelnuts (max 10 nuts per serving)

½ cup fresh grated Parmesan

LEMON DIJON DRESSING INGREDIENTS

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

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

1 tablespoon Dijon mustard

Salt and freshly ground pepper to taste

DIRECTIONS

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

Place arugula in salad bowl.

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

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

Sprinkle with fresh grated parmesan and serve.

Recipe inspired by Vesta, Redwood City, California.

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

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

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

INGREDIENTS:

2 tablespoons garlic-infused olive oil

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

1 ounce low FODMAP taco Seasoning (see recipe below)

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

3/4 cup lactose free milk

4-5 ounces can diced green chilies

1 red bell pepper, chopped

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

4 cups cooked white rice

1 cup shredded sharp cheddar cheese

DIRECTIONS:

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

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

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

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

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

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

IBS Friendly Taco Seasoning

INGREDIENTS:

Combine and store in airtight container

1 tablespoon chili powder

1/4 teaspoon crushed red pepper flakes

1/4 teaspoon dried oregano

1/2 teaspoon paprika

1 1/2 teaspoons ground cumin

1 teaspoon sea salt

1 teaspoon black pepper 

DIRECTIONS:

Combine all ingredients and store in air tight container.

Fresh Salsa (with Salsa con Queso option)

INGREDIENTS:

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

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

1 cup chopped fresh cilantro

1-2 scallions chopped (green part only)

½ teaspoon ground cumin

¼ teaspoon cayenne pepper

1 teaspoon chili powder

2 tablespoons lime juice

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

1 pound sharp cheddar cheese (grated)

¼ cup lactose free milk

DIRECTIONS:

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

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

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

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

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

INGREDIENTS:

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

1 tablespoon crushed red pepper flakes

1/3 cup raw peanuts, roughly chopped

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

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

1/2 cup gluten free low sodium soy sauce

2 tablespoons maple syrup (or honey if you tolerate)

1/2 cup water

2 tablespoons toasted sesame oil

1 pound ground chicken

3 cups oyster mushrooms, chopped

1 inch fresh ginger, grated

2 cups roughly chopped kale

2 tablespoons raw sesame seeds

Green onions and additional peanuts for serving

DIRECTIONS:

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

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

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

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

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

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

Original recipe inspired by Tieghan Gerard, Half Baked Harvest

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

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

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

INGREDIENTS:

4 slices thick cut bacon, chopped

1 tablespoon fresh chopped rosemary

2 tablespoons garlic-infused olive oil

4 scallions chopped (green part only)

6 carrots, chopped

4 celery stalks, chopped

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

1 tablespoon fresh basil (or 1 teaspoon dried basil)

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

1 pinch crushed red pepper flakes

kosher salt and black pepper

2 tablespoons salted butter

2 tablespoons rice flour or gluten free one for one flour

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

4-6 cups roughly chopped kale or spinach

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

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

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

DIRECTIONS:

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

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

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

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

Original recipe inspired by Tieghen Gerard of Half Baked Harvest

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

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

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

INGREDIENTS:

1 cup canned pumpkin

1/2 cup canned light coconut milk

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

1/8 teaspoon cayenne pepper

1 tablespoon garlic infused olive oil

salt + pepper, to taste

12 ounces gluten free fusilli pasta

1/2 cup chopped walnuts

1/4 cup chopped chives

¾ cup freshly grated parmesan

DIRECTIONS:

Prepare your pasta according to package instructions.

While the pasta is cooking prepare the pumpkin cream.

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

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

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

Original recipe inspired by Kate Scarlata of Maine.

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

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

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

INGREDIENTS:

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

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

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

4 tablespoons unsalted butter, cut into pieces

Kosher salt

Freshly ground black pepper

2 tablespoons maple syrup

1 tablespoon orange zest (optional)

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

DIRECTIONS:

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

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

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

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

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

Candied Spiced Pecans

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

Ingredients

2 cups pecan (or walnut) halves

1/4 cup maple syrup

1/4 cup sugar

1/2 teaspoon cinnamon

1/2 teaspoon ground ginger

½ teaspoon allspice

1/8 teaspoon cardamom (optional)

1/8 teaspoon cayenne pepper (optional)

1/8 teaspoon salt

Directions

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

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

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

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

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

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

Eat and enjoy every bite because you can!

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

Simple sausage and vegetable soup (low FODMAP)

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

INGREDIENTS

3 tablespoons garlic-infused olive oil

1 pound ground chicken or pork

8 oz oyster mushrooms – chopped

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

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

¼ teaspoon paprika

1/8 teaspoon red pepper flakes

1 teaspoon salt

14-ounces diced tomatoes (canned or fresh)

32 ounces chicken broth (low FODMAP)

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

2 – 3 cups fresh spinach roughly chopped

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

2-3 carrots (thickly sliced)

Gluten free pasta or rice (already cooked)

DIRECTIONS

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

Add:

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

Simmer for 30 – 60 minutes

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

Add carrots and cook about 5-6 minutes.

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

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

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

Garnish with a generous grating of parmesan cheese.

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

Original recipe inspired by Leslie Kingsbury of Ajijic, Mexico.

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

Grand cranberries

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

INGREDIENTS:

12 ounces fresh cranberries (about 3 cups)

¾ cup white sugar

1 tablespoon lemon zest

1 tablespoon orange zest

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

1 tablespoon Grand Marnier (orange liqueur)

DIRECTIONS:

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

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

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

Stir to combine.

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

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

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

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

INGREDIENTS

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

3 pounds chicken wings

2 tablespoons garlic infused olive oil

2 tablespoons butter

1 cup finely chopped leek greens (green part only)

½ cup finely chopped scallion greens (green part only)

¾ cup finely chopped celery

¾ cup finely chopped walnuts (optional)

1 teaspoon salt (or to taste)

½ teaspoon black pepper (or to taste)

Finely chopped fresh herbs:

1 tablespoon fresh oregano leaves

1 tablespoon fresh thyme leaves

2.5 tablespoons fresh sage leaves

1 teaspoon fresh rosemary

3 tablespoons fresh parsley

2 cups low FODMAP chicken broth

3 large eggs

2 teaspoons Gourmend garlic scape powder

DIRECTIONS

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

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

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

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

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

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

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

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

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

Original recipe inspired by Gourmend foods.

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

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

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

INGREDIENTS:

2 Tablespoons garlic-infused olive oil

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

2 cups dry wild rice blend

6 carrots, chopped

3 stalks celery, chopped

4 scallions (green part only) chopped

6 cups low-FODMAP chicken broth

2 tablespoons chopped fresh thyme or 2 teaspoons dried thyme

1 tablespoon chopped fresh sage or 1 teaspoon dried sage

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

2 cups fresh baby spinach

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

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

Salt and black pepper to taste

4 small sprigs of fresh rosemary

DIRECTIONS:

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

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

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

Shred the chicken with 2 forks and set it aside.

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

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

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

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

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

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

SALAD INGREDIENTS:

2 heads butter lettuce – washed and dry

3 Tablespoons chopped chives

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

DRESSING INGREDIENTS

Juice of one lemon (preferably Meyer lemon)

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

1 tablespoon Dijon mustard (FODMAP free)

Salt and freshly ground pepper to taste

DRESSING DIRECTIONS

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

SALAD DIRECTIONS:

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

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

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

Cloud bread. Gluten free. FODMAP friendly. Wonderful.

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

INGREDIENTS:

2 eggs separated

1 tablespoon cream cheese at room temperature

2 tablespoons melted butter or vegetable oil

2/3 cup gluten-free flour

1 tsp sugar

Pinch each of salt and pepper

DIRECTIONS:

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

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

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

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

Bake for 9 - 10 minutes until lightly browned.

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

Serving size: 2

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

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

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

INGREDIENTS

1 ½ pounds chicken breasts sliced thinly across the grain

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

3-6 Tblsp cup garlic-infused olive oil

MARINADE INGREDIENTS

¼ cup soy sauce (gluten free)

1/8 cup garlic-infused olive oil

2 Tblsp toasted sesame oil

3” fresh ginger peeled and grated

Pinch red pepper flakes (optional)

¼ cup creamy peanut butter

3 scallions (green part only) – thinly sliced

GARNISH:

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

DIRECTIONS

Combine all marinade ingredients in a medium bowl.

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

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

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

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

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

Hoisin sauce…without FODMAPs? Yes!

When you have IBS you have to be very conscious of the ingredients you’re putting in your mouth so you can avoid, or plan for, potential consequences. Sometimes that means you have to make it from scratch. The trick is to make it taste so good, the whole family can enjoy it and you can do away with the packaged version all together. Hoisin sauce falls into that category. Recently requested by a client, this recipe is an example of a delicious, FODMAP-friendly alternative to packaged Hoisin sauce. I hope you enjoy it as much as I do!

INGREDIENTS:

This recipe makes 1/2 cup of low FODMAP Hoisin sauce. Double it and refrigerate in an airtight container up to three weeks if you use it a lot.

4 Tblsp gluten-free soy sauce

2 Tblsp creamy peanut butter

4 Tblsp maple syrup (pure/real not pancake syrup)

1 tsp sesame oil or toasted sesame olive oil

1 tsp garlic-infused olive oil

2 ½ tsp rice vinegar

¼ tsp star anise

Ground chilies or low FODMAP hot sauce to taste

DIRECTIONS:

Mix together all ingredients with the exception of the chilies or hot sauce.

Taste, and make any modifications you feel you need to achieve the taste you’re looking for.

Add the hot stuff to your taste.

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Easy roasted tomato soup with lemon basil pesto (Low FODMAP)

60 Minutes • Gluten-free • Lactose-free • Low FODMAP • Serves 4 • One of the best parts of this soup is the way it will make your kitchen smell! The roasting tomatoes fill the room with the anticipation of a delicious meal. The flavor is simply wonderful and the whole family will love it.

Ingredients

6-8 heirloom tomatoes, quartered

3-4 tablespoons garlic-infused olive oil

2 tablespoons fresh thyme leaves

Salt and pepper

1 cup lactose-free whole milk (or coconut milk), plus more to thin if needed

1/3 cup lemon basil pesto, see recipe below

Freshly grated parmesan, for serving (optional)

Directions

(1) Preparation: Preheat oven to 425 degrees F and quarter the tomatoes

(2) Cook the tomatoes: In a large Dutch oven or other oven-safe pot, combine the tomatoes, olive oil, thyme, and a pinch each of salt and pepper. Transfer to the hot oven and roast for 20-30 minutes or until the tomatoes just begin to char and release their juices. Remove from the oven and let cool slightly.

(3) Prepare the soup: If you cooked in a large Dutch oven, you’re good to go, if not, transfer the roasted tomatoes and their juices to a soup pot. Then, add the milk and use an immersion blender to blend until smooth. (You can also do this in batches in a standard blender if you prefer.)

(4) Finish: Once blended, place the soup pot over medium heat on the stove. Stir in the pesto and season the soup with salt and pepper. Thin with more milk if needed.

(5) Plate and serve: Ladle soup into bowls and top with a dollop of lemon basil pesto, freshly grated parmesan, and some toasted gluten-free bread on the side. One of my favorites is Against the Grain gluten-free baguette. You can split it in half and toast and butter it for a delicious crunchy accompaniment.

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Lemon Basil Pesto

If you’ve never made pesto before, it’s easy and worth the five extra minutes it takes to gather and blend the ingredients to have perfect FODMAP-free pesto. If you don’t have lots of fresh basil on hand, feel free to use your favorite store-bought pesto as long as it’s free of FODMAP ingredients.

Ingredients: Pesto

2 cups fresh basil leaves - chopped

1/2 cup fresh dill - chopped

1/4 cup garlic-infused olive oil

1-2 tablespoon fresh-squeezed lemon juice

1 jalapeño pepper, seeded and chopped (optional)

1/4 - 1/2 cup fresh-grated parmesan cheese

Salt and pepper to taste

Directions: Pesto

(1) Prepare the ingredients: Wash and chop the basil and dill. Seed and chop the jalapeño (if using). Squeeze the lemon juice. Grate the parmesan.

(2) Blend the ingredients: Blend all ingredients except salt and pepper in either a blender or food processor until smooth.

(3) Finish: Taste and add salt and pepper to your liking.

(4) Serve: Serve on soup, pizza, as a dip for bread, or in any recipe that calls for basil pesto.

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IBS-friendly onions and garlic? Think green.

When I cook, and I cook all the time, I want to have plenty of options for rich flavors in the foods I prepare. Traditionally onions and garlic are staple ingredients to add flavor to our recipes, but when you have IBS, onions and garlic are big trigger foods and need to be avoided. Think you can’t live without onions and garlic? Think again! This guide will help you see how you can keep the flavor without the FODMAPs.

When it comes to onions…

Green onions (or scallions) are great FODMAP-friendly onions. Just be sure you only use only the green part! Chives are also a wonderful choice for oniony flavor. Leek greens are low FODMAP as long as you keep your serving to ⅔ cup or less, so use them as you would use whole leaks to get the flavor you’re looking for. Those are really my top 3 choices to replace onions in most recipes.

You can store unused portions of these greens for up to a week in the refrigerator by rolling them (unwashed) in a dry paper towel and placing the wrapped greens in a sealable plastic bag or sealed glass container.

If you’re looking for an onion substitute you can use in a dry form, my top choice is Smoke N Sanity Essence of Onion salt (get 10% off with code IBSGC10). You can use this liberally in recipes that call for onions and just reduce the amount of salt you add to be sure you get the taste you prefer.

When it comes to garlic…

For good garlic flavor, I use plenty of garlic-infused olive oil where olive oil, butter, or another fat is called for in a recipe. I recommend a brand that is made by a local vendor (Sigona’s) but can be shipped anywhere in the world. It has by far the best taste of all that I have tried.

If you’re looking for a garlic substitute you can use in a dry form, my top choice is Smoke N Sanity Essence of Garlic salt (get 10% off with code IBSGC10) or Gourmend Foods garlic scape powder. These two seasonings can be used in recipes that call for garlic powder, or where you’re looking to amp up the garlic taste when you can’t use raw garlic. Both of these seasonings are a great alternative to garlic or garlic powder and they have the benefit of being shelf-stable, dry, and best of all low FODMAP! I have been using both of these low FODMAP seasonings in my recipes and have found the taste to be quite wonderful.

All of these FODMAP-friendly garlic and onion alternatives belong on your pantry shelf. Give them a try! You’ll be glad you did.

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Love bananas? Try this IBS-friendly frozen banana "ice cream" - it's delicious!

75 Minutes (mostly freezing time) • Lactose-free • Low FODMAP • Makes 4 servings • Looking for a delightful ice cream alternative? This is it! You could even eat this for breakfast (maybe minus the sweet toppings).

INGREDIENTS

4 bananas*, cut into chunks

4 +/- tsp lactose-free milk or coconut milk for a vegan version

4 tsp toasted almonds (flaked or chopped)

2 Tblsp low FODMAP toffee or chocolate sauce (or to your taste)

 DIRECTIONS

Place banana chunks on a flat tray and freeze for at least 1 hour, or until frozen through. If you aren’t going to use the frozen bananas right away, remove them from the tray and transfer them to an airtight container. Keep frozen until you’re ready to make this delicious dessert.

When ready to serve put the frozen bananas into a food processor or blender and process until smooth, adding enough of the milk to achieve the desired consistency.

Scoop into 4 bowls or glasses, and top with the sauce and flaked almonds.

*Bananas are low FODMAP until they get over-ripe. Use just ripe bananas before they get spots.

Original recipe inspired by Solomon Onetu, Sala’s Camp

IBS-friendly pizza you’re going to love! (Low FODMAP)

30 Minutes • Gluten-free • Low FODMAP • Serves 4 • Have you been craving a good pizza that won’t give you a stomach ache? This is it! Delicious yeasted crust that is just the right combination of chewy and crisp. It’s quick to make because it doesn’t require any kneading and it rises while it cooks, so don’t be afraid to try this tonight. Your whole family will love it hot out of the oven.

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INGREDIENTS

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

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

1 Tblsp sugar

1 tsp salt

1 large egg

1 tsp dried basil (optional-but really good!)

2 Tblsp garlic infused olive oil (or regular)

Additional olive oil for spreading the dough

1 tsp apple cider vinegar

¾ cup warm water (105 – 110 degrees F)

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Toppings (low FODMAP*) of your choice – try some extra sharp cheddar cheese, fresh grated parmesan, prosciutto, fresh basil, olives, artichoke hearts (not the marinated variety), the possibilities are endless. Leave the onions and garlic off — you won’t miss them I promise!

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DIRECTIONS

Set pizza stone or cookie sheet on lower rack of the oven and preheat oven to 450 degrees F.

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

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

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

Transfer the dough to a piece of parchment on a cutting board or your cookie sheet.

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

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

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

Remove from the oven and brush the entire crust with garlic or regular olive oil or you can add your favorite low FODMAP tomato sauce if you like instead.

Add whatever low FODMAP toppings* you like (a little sharp cheddar cheese, fresh grated parmesan, prosciutto, veggies galore, fresh basil, olives, artichoke hearts (not the marinated variety), etc. The possibilities are endless.

Once you have all the toppings in place, transfer your pizza on the parchment back to your heated cookie sheet or pizza stone. Cook 8-10 more minutes until crust is browned and crisp on the bottom and cheese is bubbly and beginning to brown.

When the pizza is hot out of the oven, I like to add some sliced fresh basil and heirloom tomatoes or an arugula salad with lemon Dijon dressing.

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

*Game Changers see your food lists in your program journal for lots more ideas for pizza toppings.

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