Ingredients: 1 tsp Extra Virgin Olive Oil 8 ozs Chicken Breast (boneless, skinless, cut into cubes) 1 tbsp Curry Powder Sea Salt & Black Pepper (to taste) 1/2 Sweet Potato (large, peeled, chopped) 1/3 cup Pureed Pumpkin 1 Carrot (Peeled and chopped into wedges ) 1 tbsp Ginger (Peeled and chopped into fine pieces ) […]
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IBS-Friendly Recipes
Beef Bone Broth- Low FODMAP
| October 26th, 2023
Ingredients: 4 lbs Beef Bones 2 Carrot (medium, roughly chopped) 12 cups Water 2 Bay Leaf 1 tbsp Apple Cider Vinegar Sea Salt & Black Pepper (to taste) Method: Step 1: Preheat the oven to 450°F (230ºC). Roast the beef bones, carrots in a large roasting pan for 20 minutes, or until browned. Stir occasionally. […]
Pressure Cooker Chicken Bone Broth low FODMAP
| October 26th, 2023
Ingredients: 1 Whole Chicken Carcass 2 Carrot (medium, chopped) 1 tbsp Apple Cider Vinegar 1 tsp Sea Salt 5 cups Water Method: Step 1: Add the cooked chicken carcass/bones to the pressure cooker along with the carrots, apple cider vinegar and sea salt. Step 2: Add the water to the pressure cooker. Lock the lid […]
Savory Steel Cut Oats with Beef Broth Low FODMAP
| October 26th, 2023
Ingredients: 2 Egg (large) 1/2 cup Steel Cut Oats 1 1/2 cups Beef Broth (Low FODMAP Beef Broth) 1 cup Baby Spinach 1/2 cup Pickled Beets 2 tbsps Hemp Seeds Method: Step 1: Bring a pot of water to a boil. Once boiling, reduce the heat slightly and add the eggs. Cook for 10 minutes, […]
Peanut Butter Cup Overnight Oats
| August 29th, 2023
Ingredients: 1 cup Oats (quick or rolled) 1 cup Unsweetened Almond Milk 2 2/3 tbsps All Natural Peanut Butter 1 1/3 tbsps Chia Seeds 1 1/3 tbsps Maple Syrup 2 tsps Cocoa Powder 1/3 cup Water Method: Step 1: Combine oats, almond milk, peanut butter, chia seeds, maple syrup, cocoa powder and water in a […]
Tofu Vermicelli Bowl with Peanut Sauce
| July 24th, 2023
Ingredients: 1 nest of vermicelli noodles, uncooked – 50 g 1/2 cup firm tofu, cubed – 100 g 1/3 cup red cabbage, shredded – 30 g Half a carrot, thinly sliced – 50 g 1/4 cup edamame beans – 40 g 1 tbsp peanuts, roughly chopped 1 tbsp spring onion, green tops only, chopped Sauce: […]
Refreshing Grapefruit Prawn Salad Recipe
| February 20th, 2023
Serves: 4 Prep: 10 minutes Cook: 10 minutes This dish is quick and tasty – mix and match your low FODMAP fruits and it can be enjoyed all year round! Ingredients: 350g peeled, cooked prawns (about 16 whole prawns) 1 pink grapefruit, peeled and segmented 1 long green chilli, sliced 1 bunch of mint, leaves […]
Gluten-Free Double Chocolate Brownies Recipe
| February 12th, 2023
Serves: 12 Prep: 15 minutes Cook: 20-25 minutes Balance is essential when it comes to your diet, following a low FODMAP diet should not limit your ability to enjoy a sweet treat every so often. These brownies are perfect for Valentine’s Day treat with a cup of tea or a delish dessert after dinner. They […]
Delicious IBS-Friendly Appetizer Recipes
| January 10th, 2023
Plan a cozy night in with a potluck and game night with friends this weekend. These low FODMAP sticky Chinese chicken wings are the perfect appetiser to share with your friends. They are sticky and sweet and just a little bit spicy! Sticky Chinese Chicken Wings Serves: 5 Prep: 15 minutes Cook: 45 minutes Ingredients: […]
IBS-Friendly Pulled Pork Burrito Bowl Recipe
| January 10th, 2023
Serves: 6 Prep: 30 minutes Cook: 7 hours This tasty, Mexican inspired dish is one for the whole family. Ingredients: 2kg pork shoulder, string removed 1.5 tbs paprika 1 tbs cumin 2 tsp ground coriander 2 cups brown rice, raw 1 cup red cabbage, shredded 100g feta, crumbled 250g cherry tomatoes, chopped in half 1 […]
Flavorful Parmesan Thyme Roasted Parsnips Recipe
| December 8th, 2022
🎄 The perfect side dish for all your festivities over the holiday season! ✔️ 6 ingredients ✔️ 7 steps ✔️ 20 min prep time ✔️ 40 min cook time ✔️ Serves 8 Ingredients: 6 tbsp polenta (cornmeal) 90 g Parmesan, grated 100 g 1 tbsp thyme leaves 2kg Parsnips, quartered and core removed 2000 g […]
Healthy Christmas Yogurt Bark Recipe
| December 8th, 2022
Delicious and packed full of calcium from the yogurt, you can mix and match as many low FODMAP toppings as you please for added crunch and flavour. ✔️ 4 ingredients ✔️ 4 steps ✔️ 10 min prep time ✔️ 90 min cook time ✔️ Serves 5 Ingredients: 2 cups plain lactose free yogurt 520 g […]
IBS-Friendly Chicken Cacciatore Recipe
| November 17th, 2022
Serves: 8 Prep: 10 minutes Cook: 40 minutes Ingredients: 4 Tbsp olive OR garlic-infused olive oil 1 bunch of spring onion green tops, finely sliced 1 medium eggplant 2 large carrots 1 medium celeriac, peeled 1 medium red capsicum, deseeded 1 can diced tomato 1 cup chicken stock or water 1 tsp dried oregano 2 […]
Chicken Broccoli Pasta Bake Recipe
| November 14th, 2022
Serves: 6 Prep: 20 minutes Cook: 30 minutes Ingredients: 1 tbs garlic infused olive oil 500g chicken breast, diced 250 g pasta, gluten free 3 cups broccoli florets 2 cups kent/japanese pumpkin, diced 1/4 cup butter 1/4 cup gluten free flour 1 cup low FODMAP chicken stock 1 cup lactose-free milk 1 cup mozzarella, shredded […]
IBS-friendly Feasting at Thanksgiving
| October 4th, 2022
🙌 The people want stuffing! 🍞🧄🧅 Most traditional stuffing recipes use high FODMAP bread, onions and garlic so we worked hard to find this easy and delicious low FODMAP stuffing with all the traditional tastes. Enjoy! 😋 ✍️ Ingredients: ½ cup butter, salted (120g) 10 slices low FODMAP bread torn into small pieces (650g) ½ […]
IBS-Friendly Lunchbox Meal Ideas
| August 9th, 2022
Whip up some delicious low FODMAP lunchboxes that are high in nutrition! They will also keep IBS symptoms at bay… Irritable Bowel Syndrome (IBS) symptoms consist of gas, abdominal pain, bloating, diarrhoea or constipation. Certain FODMAP foods can trigger these symptoms. Brimming with nutrition and IBS friendly, these lunchbox options pack in lots of taste […]
IBS-Friendly Treats: Chia Pudding Recipe
| February 23rd, 2022
Ingredients: 2 cups low-FODMAP milk (such as almond, canned coconut milk or lactose-free milk) 1/2 cup of chia seeds, dry 1/4 teaspoon vanilla extract, or substitute almond extract, or other desired flavoring Optional: maple syrup to taste Directions: Place all ingredients in a blender and blend on high for one minute or until the pudding […]
Low FODMAP Diet: Salmon, Rice & Arugula Recipe for IBS
| October 6th, 2021
3 servings / 25 minutes Ingredients: 12 ozs Salmon Fillet 1/3 tsp Sea Salt 3/4 cup Jasmine Rice (dry, uncooked) 1 1/2 tbsps Extra Virgin Olive Oil 1/3 Lemon (juiced) 3 cups Arugula Directions: Preheat oven to 425ºF (218ºC). Rinse the salmon fillets and pat them dry. Season with sea salt and transfer to a […]
Low FODMAP Diet: Rice, Beef & Spinach Recipe for IBS
| October 6th, 2021
4 servings / 20 minutes Ingredients: 1 cup Jasmine Rice 1lb Extra Lean Ground Beef 4 cups Baby Spinach (packed) 1 tbsp Tamari Directions: Cook the rice according to the directions on the package. Meanwhile, heat a large skillet over medium heat. Add the beef to the pan, breaking it up with a wooden spoon […]
Low FODMAP Pasta with Kale & Sausage Recipe for IBS
| October 4th, 2021
4 servings / 15 minutes Ingredients: 10 ozs Chickpea Pasta (dry) 8 ozs Pork Sausage 4 cups Kale Leaves 2 tbsps Butter (unsalted) 1 Lemon ( juiced) Sea Salt & Black Pepper (to taste) 1/4 cup Parsley (chopped) Directions: Cook the pasta according to the directions on the package. Strain and set aside. As the […]
IBS FODMAP Diet: One Pan Chicken, Broccoli & Peppers Recipe
| October 1st, 2021
2 servings / 25 minutes Ingredients: 2 tbsps Extra Virgin Olive Oil 2 tbsps Apple Cider Vinegar 1 tsp Dijon Mustard 1/2 tsp Sea Salt (divided) 4 cups Broccoli (chopped into small florets) 2 Red Bell Pepper (sliced) 10 ozs Chicken Breast (sliced) Directions: Preheat the oven to 375˚F (190˚C) and line a baking sheet […]
