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 […]
IBS-Friendly Recipes
Double Chocolate Brownies
| 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 […]
IBS Friendly Appetizers
| 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: […]
Pulled Pork Burrito Bowl
| 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 […]
Parmesan & Thyme Roasted Parsnips
| 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 […]
Christmas Yogurt Bark
| 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 […]
Chicken Cacciatore
| 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
| 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 […]
Thanksgiving Stuffing
| 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 […]
Easy Breezy IBS Friendly Lunchbox Meals
| August 9th, 2022
The new school year is here— teachers and students….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, […]
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 […]
IBS Low FODMAP Diet: Salmon, Rice & Arugula Recipe
| 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 […]
IBS Low FODMAP Diet: Rice, Beef & Spinach Recipe
| 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 […]
IBS Low FODMAP Pasta with Kale & Sausage Recipe
| 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 […]
