Low FODMAP garlic butter shrimp pad Thai

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

INGREDIENTS

8 ounces wide rice noodles

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

2 tablespoon rice vinegar

3 tablespoons maple syrup

1/4 teaspoon chili flakes, plus more for serving

1 pound cooked jumbo shrimp, peeled and deveined

3 tablespoons garlic-infused olive oil

3 tablespoons salted butter

2-3 eggs, beaten

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

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

1/4 cup roasted peanuts, chopped

Thai or regular basil and limes, for serving

DIRECTIONS:

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

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

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

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

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

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

Enjoy!

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Low FODMAP Budha bowl

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

INGREDIENTS:

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

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

2 tablespoons extra virgin olive oil

Kosher salt and pepper

2 tablespoons raw sesame seeds

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

Juice from 1 lemon

1 cup cooked white rice, brown rice, or quinoa

2 carrots shredded

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

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

TURMERIC GINGER VINAIGRETTE:

1 tablespoon garlic-infused olive oil

1-inch piece fresh ginger, peeled

1 tablespoon apple cider vinegar

1 tablespoon maple syrup

Juice from 1 lemon

½ teaspoon ground turmeric

Kosher salt and pepper

1 pinch cayenne pepper

DIRECTIONS:

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

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

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

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

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

DIRECTIONS TURMERIC GINGER VINAIGRETTE

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

Enjoy!

Original recipe inspired by Tieghan Gerard, Half Baked Harvest

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Low FODMAP roasted turmeric chicken and golden rice

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

INGREDIENTS:

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

3 tablespoons garlic-infused olive oil

2 teaspoons smoked paprika or sweet paprika

2 teaspoons ground cumin

1/2 teaspoon ground cardamom

1/2 teaspoon ground turmeric

1/8 teaspoon ground cinnamon

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

Juice from one half of a lemon

Kosher salt and black pepper to taste

Fresh-squeezed lemon

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

GOLDEN RICE INGREDIENTS:

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

1 teaspoon ground turmeric

1 pinch crushed red pepper flakes

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

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

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

1 teaspoon kosher salt, plus more as needed

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

DIRECTIONS:

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

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

Meanwhile, make the rice.

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

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

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

Enjoy!

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Low FODMAP toffee chocolate cookie bars

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

INGREDIENTS:

1 cup gluten-free old fashioned oats

1 cup gluten-free all-purpose flour

1/2 cup light brown sugar

1 teaspoon baking soda

1/2 teaspoon kosher salt

1/2 cup melted butter or coconut oil

1 large egg or 2 medium eggs

2 teaspoons vanilla extract

1 cup semi-sweet chocolate chips

TOFFEE LAYER INGREDIENTS:

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

3/8 cup light brown sugar

1/8 cup real maple syrup

1/2 teaspoon baking powder

Pinch of salt

DIRECTIONS:

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

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

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

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

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Crunchy low FODMAP oven-baked tacos-supreme

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

INGREDIENTS:

2 tablespoons garlic-infused olive oil

1 pound ground chicken, beef, or turkey

4 green onions (green part only) chopped

2-3 teaspoons chili powder, use to your taste

2 teaspoons smoked paprika

1 1/2 teaspoons ground cumin

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

1/2 teaspoon dried oregano

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

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

1 teaspoon kosher salt

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

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

8 gluten-free corn tortillas

2 cups shredded extra-sharp cheddar cheese

2 limes, quartered

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

DIRECTIONS:

Preheat the oven to 425 degrees F.

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

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

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

Meanwhile, prepare your toppings.

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

Roll up your sleeves and dive in!

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

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Low FODMAP bok choy chicken fried rice

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

INGREDIENTS

2 cups brown or white rice, cooked

1 pound chicken breast, cubed

1 tablespoon + 1 teaspoon garlic-infused olive oil

2 eggs, beaten

2 teaspoons coconut oil

4 green onions, green part only - chopped

1 pound bok choy, washed and chopped

1/2 cup carrots, diced

1 head broccoli florets cut into bite-size pieces

1 tablespoon ginger, minced

1 tablespoon gluten-free low-sodium soy sauce

1 teaspoon toasted sesame oil

1/2 teaspoon pepper

1/4 teaspoon red pepper flakes

Additional salt and black pepper to taste

Toasted sesame seeds for serving

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

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

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

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

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

Enjoy!

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

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Low FODMAP bacon cherry tomato pizza

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

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

Ingredients

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

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

1 Tablespoon sugar

1 tsp salt

1 large egg

1 tsp dried basil

2 tablespoon garlic-infused olive oil (or regular)

Additional olive oil for spreading the dough

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

¾ cup warm water (105 – 110 degrees F)

1 cup extra sharp cheddar cheese, grated

6 slices bacon - cooked and chopped

10 cherry tomatoes - halved

6 fresh basil leaves - cut into strips

1/2 cup freshly grated parmesan cheese

Salt and pepper

DIRECTIONS

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

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

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

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

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

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

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

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

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

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

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

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Best French toast (low FODMAP and all!)

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

INGREDIENTS

6 large eggs

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

2 tablespoons bourbon (optional)

1 tablespoon vanilla extract

1/4 teaspoon fresh ground nutmeg

Kosher salt

6 slices traditional sourdough bread*

1/4 cup granulated sugar

2 teaspoons ground cinnamon

1 tablespoon butter or coconut oil for the pan

FOR SERVING (all optional):

Pecans, finely chopped

Whipped coconut cream

Maple syrup

DIRECTIONS:

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

In a small bowl, combine the sugar and cinnamon.

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

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

Enjoy!

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

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Low FODMAP bacon cheeseburger and oven fries

60 Minutes • Low FODMAP • Serves 4 • Craving a bacon cheeseburger and fries that won’t give you a stomachache? This is it! Lean ground beef or bison burgers with extra sharp cheddar cheese and thick-sliced natural bacon are the secret to excellent flavor with a low FODMAP profile.  Serve with our easy oven fries and you’ve got an excellent meal!

BURGER INGREDIENTS:

1 slice real sourdough bread

1 slightly beaten egg

1/4 cup freshly grated parmesan cheese

1/2 teaspoon dry thyme

1/2 teaspoon dry rosemary

3/4 - 1 teaspoon salt (or use Smoke n Sanity Essence of Garlic or Onion salt)

1/4 teaspoon black pepper

1 pound grass-fed organic* ground beef or ground bison (bison is delicious, leaner, and lower in saturated fat and calories than ground beef)

1/4 cup water

1 pound low FODMAP bacon

2 tablespoons garlic-infused olive oil for brushing on burgers before you grill

OPTIONAL EXTRAS:

Gluten-free (low FODMAP) hamburger buns

Romaine lettuce leaves (for the bunless among us)

Sliced extra sharp cheddar cheese

Sliced tomato

Avocado

Sauteed oyster mushrooms

Dijon mustard

Our best BBQ sauce

OVEN FRIES INGREDIENTS:

3 pounds unpeeled russet potatoes cut into wedges or strips

3 tablespoons olive oil

1 teaspoon Kosher salt or Smoke n Sanity Essence of Garlic or Onion salt

1/2 teaspoon black pepper

OVEN FRIES DIRECTIONS:

Preheat oven to 425 degrees F.

Place cut potatoes in a large bowl and drizzle with oil, salt, or seasoned salt and pepper. Gently toss to evenly coat. Spread on a parchment-lined baking sheet in one layer. Roast for 25-30 minutes, then flip and roast for 25-30 minutes more. This may take longer depending on how thick you cut your potatoes. You want the potatoes to be deeply golden and crispy on the outside.

BACON DIRECTIONS:

Line a rimmed baking sheet with foil and lay the bacon strips on the baking sheet. Bake in your 425-degree oven for about 15 minutes until desired crispness is reached.

BURGER DIRECTIONS:

If you’re going to use your grill, preheat to medium-high (400 degrees F).

Combine all ingredients except olive oil in a bowl and mix well. I use my hands as it’s the best way to get everything really well mixed.

Shape into patties and lay on a parchment-lined platter or rimmed baking sheet. If you’re not cooking them right away, keep them in the fridge so they stay nice and cold.

Before grilling (or cooking in your oven) brush the burgers with the garlic-infused olive oil then lay them, oil side down, on the grill, or oil side up in the oven. Cook to your desired doneness (about 5 minutes) then brush the top with oil and flip them. Cook for another 5 minutes or until they are to your liking. If you’re doing them in the oven, follow the same instructions. If you’re adding cheddar cheese slices, do so in the last minute or so of cooking so the cheese melts nicely into the burger.

Who needs a bun when you have these delicious oven fries? Serve fries, bacon, and cheeseburgers with any/all of the optional extras listed. Enjoy!

*Read this post to see why I recommend grass-fed and organic for all meat where possible. It’s not just humans who eat greens that have been sprayed with roundup!

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Low FODMAP yum yum chicken and sweet potatoes

Prep 20 Minutes • Cook 40 Minutes • Gluten-free • Low FODMAP • Serves 4 - 6 • This easy sheet pan dinner is perfect for company or a family weeknight meal. It’s colorful, healthy, and totally delicious!

INGREDIENTS

2 small sweet potatoes, cut into wedges or cubes (low FODMAP serving is 1/2 cup)

3 tablespoon garlic-infused olive oil

1/4 cup low sodium gluten-free soy sauce

2 tablespoons maple syrup

1-inch fresh ginger, grated

2 tablespoons toasted sesame seeds

2 pounds boneless chicken breasts, cut into 2-inch cubes

Kosher salt and black pepper

1/4 cup lactose-free sour cream

Juice from 1 lime

3 cups steamed white or brown rice

For serving: Shredded carrots, shredded red cabbage, green onions, sliced cucumbers, sliced radishes, and avocado (all optional but delicious!)

DIRECTIONS:

Preheat the oven to 425 degrees F. On a rimmed baking sheet, toss the sweet potatoes with 1 tablespoon oil, salt, and pepper. Transfer to the oven and roast for 20 minutes.

To make the savory sauce. In a glass jar, combine the soy sauce, maple syrup, ginger, 1 tablespoon garlic-infused olive oil, and the sesame seeds.

Add the chicken to a bowl and toss with half of the savory sauce. Remove the potatoes from the oven and slide them to 1 side of the pan. Add the chicken and any sauce left in the tossing bowl to the other side. Return to the oven and continue roasting another 15 minutes, until the chicken is cooked through. During the last 2-3 minutes of cooking, switch the oven to broil and broil until the chicken chars on the edges and the sauce sticks to the chicken. Watch closely, the broiler can burn food fast.

Meanwhile, combine 2-3 tablespoons of the remaining savory sauce with the sour cream. Season with salt. This is the "yum yum" sauce. Reserve any remaining savory sauce for serving.

To serve, divide the rice between bowls. Top with chicken and sweet potatoes. Add additional toppings as desired. Serve drizzled with the two sauces.

Original recipe inspired by Tieghan Gerard, Half Baked Harvest

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Low FODMAP risotto a la carbonara

Prep 5 Minutes • Cook 25 Minutes • Gluten-free • Low FODMAP • Serves 4 • This risotto “a la carbonara” (what better combo than bacon, eggs, and parmesan cheese?) is right up there with my favorite comfort foods. It’s quick to make and the result is creamy, flavorful, and oh so comforting. I love scrambling the leftovers with a couple of eggs for breakfast or lunch the next day!

INGREDIENTS:

8 ounces bacon or pancetta, diced

4 teaspoons garlic-infused olive oil

1 1/3 cups Arborio rice (Japanese sushi rice also works)

1 cup dry vermouth or white wine

6 to 7 cups low FODMAP chicken broth, kept hot in a separate saucepan over low heat

4 egg yolks

1/4 cup lactose-free whole milk

Freshly ground black pepper, to taste

1/2 - 1 cup finely grated Parmesan cheese, plus more for garnish

DIRECTIONS:

Starting from a cold pan, heat the bacon or pancetta in the olive oil until it has crisped up significantly and rendered down much of its fat, about 5 minutes. Transfer to a paper towel-lined plate and set aside for later. Pour out the fat, reserving 1 tablespoon in the pan. Sauté the rice in the pan for about a minute. Add the wine and continue to cook until all the liquid is absorbed.

Slowly stir in the hot chicken broth, one ladleful at a time, only adding more once the last addition has been fully absorbed by the rice. This should take about 16 minutes. When you're nearing the end of your broth, taste your rice: Is it al dente? That is, soft on the outside with a tiny bite left in the center of the grain? When it's at this stage, remove from heat, cover, and let sit to finish cooking while you prepare the egg mixture.

In a small bowl, whisk together the egg yolks, whole milk, black pepper, and as much parmesan cheese as you want (you can add more later).

Fold the egg mixture into the still-warm risotto, loosening it up a bit.

Serve your risotto topped with the reserved crispy bacon or pancetta, a more grated (or shaved) parmesan, and a few grinds of freshly ground black pepper.

Enjoy!

Original recipe inspired by Food52

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Roasted smoky carrots (low FODMAP)

Prep 10 Minutes • Cook 45 - 60 Minutes • Gluten-free • Vegetarian • Low FODMAP • Serves 4 - 6 • These carrots are so good, they may ruin you for all others. They are roasted to perfection with a combination of spices that make them exotic and delicious. Serve as a side to your favorite low FODMAP main course or serve them as an appetizer with our spiced cream (recipe included). You can make them ahead which makes them a great time-saver if you’re entertaining.

Ingredients

1/4 cup cider vinegar

1 tablespoon smoked paprika

1 1/2 teaspoons fine sea salt

1 1/4 teaspoons ground cumin

1/4 teaspoon cayenne pepper, or more to taste

3 tablespoons olive oil

2 tablespoons maple syrup

2 pounds carrots, scrubbed, trimmed, and patted dry (preferably Nantes carrots with the tops on to be sure they’re fresh)

1/2 cup lactose-free sour cream 

Directions

Center a rack in the oven and preheat it to 425 degrees F. Line a baking sheet with a double layer of parchment paper.

Make the spiced syrup by whisking the cider vinegar, paprika, salt, cumin, and cayenne together. When the spices are dissolved, whisk in the oil and maple syrup and adjust salt and cayenne to taste.

Place carrots in a shallow baking dish or Ziploc bag, pour over about 1⁄3 cup of the spice syrup and turn the carrots until they’re evenly coated. Once fully coated, arrange the carrots on the parchment-lined rimmed baking sheet and set the remaining syrup aside.

Roast the carrots for 20 minutes, then flip them over, rotate the baking sheet, and roast for another 20 to 30 minutes, until they are tender and browned — they might be a tad charred here and there and they’ll probably be a bit wrinkled, and that just makes them taste better! Remove the sheet from the oven. (The carrots can be made ahead to this point and kept at room temperature for up to 6 hours.)

Stir a tablespoon of the leftover spiced syrup into the sour cream, taste, and add more, if you’d like. (The sour cream sauce can be covered and refrigerated for up to 2 days.)

Serve the carrots hot with the sour cream sauce spooned over them or spread under them as a base. Alternatively, cover the sauce and refrigerate it, then serve as a dipping sauce with the room-temperature carrots as an appetizer.

This post may contain affiliate links so you can easily purchase items listed on the page. In some cases we have provided a special discount code for IBS Game Changers so be sure to use it! 

Low FODMAP tropical breakfast smoothie

10 Minutes • Gluten-free • Low FODMAP • Serves 2 - 3 • This amazing smoothie is full of low FODMAP variety so you can enjoy the tropical flavor without consequences. The oatmeal adds bulk so it’s not only delicious it’s filling! (Pro tip: Make this with coconut milk for a truly tropical dairy-free version!)

INGREDIENTS:

2 frozen bananas (freeze banana slices overnight on parchment)

1 cup lactose-free milk (or canned coconut milk for dairy-free alternative)

1 cup fresh pineapple chunks

3 tbsp shredded unsweetened coconut

1/4 cup rolled oats

1 tablespoon maple syrup (optional)

DIRECTIONS:

Add all of the ingredients except the maple syrup into a Nutri-bullet or blender and blend until desired consistency.

Taste and add maple syrup only if needed.

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Low FODMAP basil butter polenta

45 Minutes • Gluten-free • Vegetarian • Low FODMAP • Serves 3 - 4 • Polenta is a wonderful, creamy grain that is low FODMAP up to one cup. Serve this as a meatless main course, an elegant side dish, or a delightful lunch.

INGREDIENTS:

1 cup lactose-free milk

3 cups water

1 teaspoon salt

1 cup gluten-free polenta

1 large bunch of fresh basil

1/4 cup garlic-infused olive oil

1/4 cup butter

Fresh  grated nutmeg

1/2 cup fresh grated  parmesan cheese, plus extra to serve

4 eggs - soft boiled (optional - but very good!)

DIRECTIONS:

Pour the milk into a large, heavy pan along with 3 cups of water and 1 teaspoon of sea salt and bring it to a boil.

Pour in the polenta in a thin stream, whisking all the time so it thickens as you go. Keep whisking for 2 to 3 minutes over high heat.

Turn down the heat to the lowest setting and cook it for about 40 minutes, or until the polenta starts to come away from the edge of the pan, stirring every 5 minutes to prevent sticking.

Melt the butter with garlic-infused olive oil, then put half of it into a blender or mini food processor with the basil. Add a good grating of nutmeg to the basil butter. Blend until well combined then pour it into a small pan. Warm it through slowly over low heat, then set aside.

Meanwhile, put the eggs in a saucepan of cold water. Bring the water to a boil and boil for 4 minutes. Plunge the eggs into cold water to stop the cooking.

When the polenta is ready, grate the Parmesan into the polenta and stir in the remaining butter. Serve immediately with sliced egg and basil butter drizzled over the top, finished with an extra grating of Parmesan and some finely chopped scallions.

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The perfect low FODMAP burger

30 Minutes • Low FODMAP • Serves 4 • This is my all-time favorite hamburger recipe and I have been making it for my family for years. The ingredients include a few simple herbs and spices that bring out excellent flavor not usually found in a burger, so you’ll have a whole new take on a simple classic. Serve with our thyme and gruyere potato stacks and our simple gem salad and you’ll have the perfect meal.

INGREDIENTS:

1 slice real sourdough bread

1 slightly beaten egg

1/4 cup freshly grated parmesan cheese

1/2 teaspoon dry thyme

1/2 teaspoon dry rosemary

3/4 - 1 teaspoon salt (or use Smoke n Sanity Essence of Garlic Salt or Smoke n Sanity Essence of Onion Salt)

1/4 teaspoon black pepper

1 pound grass-fed organic* ground beef or ground bison (bison is delicious, leaner, and lower in saturated fat and calories than ground beef)

1/4 cup water

2 tablespoons garlic-infused olive oil for brushing on burgers before you grill

OPTIONAL EXTRAS:

Gluten-free (low FODMAP) hamburger buns

Romaine lettuce leaves (for the bunless among us)

Sliced extra sharp cheddar cheese

Cooked bacon slices

Sliced tomato

Avocado

Sauteed oyster mushrooms

Dijon mustard

Our best BBQ sauce

DIRECTIONS:

Combine all ingredients except olive oil in a bowl and combine well. I use my hands as it’s the best way to get everything really well mixed.

Shape into patties and lay on a parchment-lined platter or rimmed baking sheet. If you’re not cooking them right away, keep them in the fridge so they stay nice and cold.

Preheat your grill to the medium-high setting or preheat your oven to 400 degrees F.

Before grilling brush the burgers with the garlic-infused olive oil then lay them oil side down on the grill. Cook to your desired doneness (about 5 minutes) then brush the top with oil and flip them. Cook for another 5 minutes or until they are to your liking. If you’re doing them in the oven, follow the same instructions. If you’re adding cheddar cheese slices, do so in the last minute or so of cooking so the cheese melts nicely into the burger.

Who needs a bun when you can nestle this burger up to our thyme and gruyere potato stacks and any/all of the optional extras. Enjoy!

 *Read this post to see why I recommend grass-fed and organic for all meat where possible. It’s not just humans who eat greens that have been sprayed with roundup!

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Low FODMAP chimichurri sauce

10 Minutes • Gluten-free • Low FODMAP • Makes 1 cup • Delicious, tangy, smooth chimichurri goes perfectly with grilled meat or vegetables.

INGREDIENTS:

3/4 bunch cilantro, finely chopped

1/2 cup garlic-infused olive oil

1/4 cup red wine vinegar

Juice of 1 lime

1 Tablespoon chopped green onion (green part only)

3/4 teaspoon black pepper

3/4 teaspoon kosher salt

DIRECTIONS:

Combine all ingredients in a food processor and pulse until combined. Serve with your favorite grilled meat or veggies.

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Supremely wonderful low FODMAP chicken nachos

20 Minutes • Gluten-free • Low FODMAP • Serves 6 • Slow cooked chicken braised in beer and simmered in enchilada sauce, then layered with tortilla chips, and topped with two cheeses, is just what you want your nachos to be! Serve with our best fresh salsa and you’ll definitely have supremely wonderful chicken nachos.

INGREDIENTS

2 tablespoons garlic-infused olive oil

1 pound boneless skinless chicken breasts

2 teaspoons smoked paprika

1 tablespoon maple syrup

Kosher salt to taste

½ cup gluten-free beer

1 cup red enchilada sauce (see our recipe here)

1 large bag low FODMAP tortilla chips

1 cup shredded extra-sharp cheddar cheese

1 cup shredded pepper jack cheese

FOR SERVING (optional but recommend 2 or 3 of these):

Our best fresh salsa

Lactose-free sour cream

Sliced black olives

Green onions (green part only) chopped

Cilantro - chopped

Jalapeno pepper – finely chopped

DIRECTIONS:

In a medium bowl, combine the chicken, 1 tablespoon olive oil, chipotle peppers, paprika, maple syrup, and a pinch of salt. Toss well to combine, making sure all the chicken gets coated in seasonings.

Heat the remaining olive oil in a dutch oven over medium-high heat. When the oil shimmers, add the chicken and sear on both sides, about 2-4 minutes per side. Reduce the heat to low and pour in the beer and 1/2 cup enchilada sauce, partially cover, and simmer for 15-20 minutes or until the chicken is tender and cooked through.

Shred the chicken with 2 forks and continue to cook another 5 minutes or until the sauce thickens around the chicken. If desired, add the remaining 1/4 cup enchilada sauce. Remove from the heat.

Preheat the oven to 350 degrees F. Line a baking sheet with parchment paper.

To assemble, layer the chips, chicken, and cheeses on the prepared baking sheet in an even layer, being sure to not overcrowd the pan. Transfer to the oven and bake for 10 minutes or until the cheese is melted.

Meanwhile, make our best fresh salsa to serve alongside and serve those warm nachos right away!

Original recipe inspired by Tieghan Gerard, Half Baked Harvest

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Red Enchilada Sauce (low FODMAP)

5 Minutes prep • 10 Minutes cook • Low FODMAP • Gluten-free • Lactose-free • Makes 3 cups • Ok to make-ahead: Steps 1 - 3

Love enchiladas and other delicious things with enchilada sauce? This low FODMAP enchilada sauce is quick to make and it will be the perfect low FODMAP staple for all your Tex-Mex dishes.

Ingredients

1/4 cup garlic-infused olive oil

1/4 cup gluten-free all-purpose flour

1 to 2 teaspoons chili powder, such as ground ancho chili powder

2 cups low FODMAP chicken broth (Use code IBSGC15 for a 15% discount)

One 14.5-ounce box of Pomi strained tomatoes or 15-ounce can of this Del Monte tomato sauce (with no FODMAPs)

1/2 teaspoon cumin

1/2 teaspoon oregano

1 teaspoon Smoke N Sanity Essence of Garlic Salt (use code IBSGC10 for 10% discount)

1 teaspoon Smoke N Sanity Essence of Onion Salt (use code IBSGC10 for 10% discount)

Additional Kosher salt to taste (especially if you used low sodium chicken broth)

Directions

(1) Prepare the sauce: Heat the oil in a medium-sized saucepan over medium heat until hot, then whisk in the flour and cook, continuing to whisk often, for about a minute to lightly cook the flour, which will serve to thicken the sauce. Whisk in the chili powder and cook for 15 to 30 seconds then slowly whisk in chicken broth, strained tomatoes or tomato sauce, cumin, oregano, and Smoke N Sanity garlic and onion salts until combined.

(2) Cook the sauce: Bring to a simmer over medium heat, then turn down the heat and simmer, stirring often, for about 10 minutes. Taste and adjust salt if needed.

(3) Serve: Use immediately or set aside. You may not use all of it at once but it will keep, refrigerated, in an air-tight container for up to a week.

Eat and enjoy every bite because you can!

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Perfect low FODMAP Chimichurri flank steak

20 Minutes prep time • 3.5 hours cook time (smoker) • or 20 minutes cook time (grill) • Gluten-free • Low FODMAP • Serves 6 • This amazing, tender steak is perfect for steak tacos, steak salad, or just plain steak and potatoes! The marinade (and marinating overnight) is key to the flavor and the long, slow cook time is key to the tenderness but you can also grill this steak on a standard grill and it will be delicious!

INGREDIENTS:

1.5-pound flank steak (grass-fed, organic)

3/8 cup red wine or sherry

3/8 cup garlic-infused olive oil

1 1/2 teaspoon black pepper

1 1/2 teaspoon kosher salt

1/4 cup gluten-free low sodium soy sauce

1/4 cup Worcestershire sauce

Juice of 3 whole limes

CHIMICHURRI INGREDIENTS:

1 1/2 bunches cilantro, finely chopped

1 1/8 cup garlic-infused olive oil

3/8 cup red wine vinegar

Juice of 1 1/2 limes

1 1/2 tablespoons chopped green onion (green part only)

1 1/2 teaspoons black pepper

3/4 teaspoon kosher salt

DIRECTIONS:

In a mason jar or bowl, combine red wine or sherry, olive oil, black pepper, salt, soy sauce, Worcestershire sauce, and lime juice. Shake to mix and then pour it in a Ziploc bag with the meat. Remove as much air from the bag as possible. Refrigerate for 8 or more hours.

SMOKER DIRECTIONS:

Set your smoker temperature to 225°F and preheat, lid closed for 15 minutes.

Smoke for 3 hours at 225°F then pull the steak off the grill, wrap it in foil, and let it sit for 10-15 minutes.

Increase the temperature on the smoker to 450°F (high) and allow the grill to preheat.

Once your grill is hot enough, transfer the steak back to the smoker. Grill it for about 2 minutes per side to sear it and get some nice char and grill marks.

Cut the steak across the grain of the meat, at a steep diagonal, so that the slices are wide.

GRILL DIRECTIONS:

Prepare your grill for high, direct heat with one part of the grill for lower, indirect heat. 

Remove the steak from the marinade and place it on the hot side of the grill. Grill for a minute or two on each side to get a good sear, then move the steak to the cooler side of the grill, cover with a foil “hat” and cook a few minutes more until done to your liking (120 to 125°F for rare, 130-140°F for medium-rare, and 145°F for medium).

When the steak has cooked to your preferred level of doneness, remove it from the grill and place it on a cutting board. Cover with aluminum foil to hold in the heat while the steak rests for 10 to 15 minutes.

Cut the steak across the grain of the meat, at a steep diagonal, so that the slices are wide. Serve with chimichurri sauce and a side salad such as our simple gem salad.

CHIMICHURRI DIRECTIONS:

Combine cilantro, garlic-infused olive oil, red wine vinegar, lime juice, green onion, pepper, and salt in a blender and pulse until combined.

Original recipe inspired by Traeger Grills

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Low FODMAP Quinoa salad

45 Minutes • Gluten-free • Low FODMAP • Serves 6 • Quinoa, while technically a seed, is classified as a grain in the nutrition world and is frequently referred to as a super grain or superfood. Quinoa is a gluten-free, wheat-free, allergen-free, nutrient-dense whole grain alternative that is perfect for those of us with IBS who are following a low FODMAP diet. If you have not yet tried this amazing grain, this recipe is a great place to start.

SALAD INGREDIENTS:

1 cup quinoa (yielding about 2 cups cooked and cooled grain) - red quinoa looks pretty in this recipe but you can use any color you like

1/2 cup chopped raw almonds

3/4 cup diced carrots

3/4 cup diced jicama (optional if not in season)

3/4 cup diced Persian mini cucumber

1/2 cup diced red bell pepper

1 handful cherry tomatoes (whole)

1/4 cup fresh mint - chopped

1/4 cup green onions (green part only) chopped

DRESSING INGREDIENTS:

1/4 cup chopped parsley

1/4 cup lime juice

1 teaspoon maple syrup

1/2 teaspoon ground cumin

1 teaspoon sea salt

1/2 cup olive oil

DIRECTIONS:

Rinse and cook the quinoa according to package instructions and set aside to cool.

In the meantime, combine all other salad ingredients in a bowl. When the quinoa has cooled add it to the salad bowl.

Combine all dressing ingredients in a jar and shake to combine. Add dressing to the salad and stir to combine.

For serving you can add any/all of the following:

Feta or goat cheese crumbles

Pumpkin seeds, sunflower seeds, or walnuts

Cooked chicken or turkey

Lettuce, arugula, or baby spinach

Be creative!

Original recipe inspired by Leslie Kingsbury of Ajijic, Mexico (2017)

See also this excellent article about quinoa on the Spoonful blog.