Low FODMAP Marinara Sauce

Marinara sauce is a base for many of my favorite foods, including pasta and pizza! There are low FODMAP marinara sauces out there, but many are either lacking the flavor you're hoping for, or they're a bit pricey. That's why I developed this delicious recipe for a completely low FODMAP, veggie-packed, flavorful sauce!

4-6 servings

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Ingredients:
  • 1 Tbsp garlic-infused olive oil
  • 1/2 cup chopped carrots
  • 1/2 cup diced celery (can omit if highly triggered by celery)
  • 1/2 cup chopped basil leaves
  • 15 oz can tomato sauce
  • 15 oz can diced tomatoes
  • 2 Tbsp tomato paste
  • 1 tsp salt
  • 1/2 tsp black pepper
  • 2 tsp Italian seasoning
  • 1 tsp pure maple syrup

Directions:
  1. Heat skillet over medium. Add oil, then add carrots and celery. Saute 5-6 minutes, until softened.
  2. Add all remaining ingredients, and bring to a low boil. Reduce to simmer, cover, and cook for 20-30 minutes, until flavors are blended together.
  3. Serve immediately, or store in the refrigerator for 5-7 days. Can freeze what you plan to use for later, up to 6 months.

Strawberry Bruschetta

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To me, summer is highlighted by the fresh flavors of local fruits and vegetables. One of my favorite summer fruits are strawberries. While I never get tired of adding them to my oats, parfaits, and salads, I also like getting creative with them to enjoy their flavor even more. This bruschetta was born from that desire. Best part? It's completely low FODMAP! Serve with crispy sourdough bread, or your favorite wheat-free crackers!

Ingredients:
  • 1 c strawberries, chopped
  • 1/4 c fresh basil, chopped
  • 1 Tbsp olive oil
  • 1 tsp balsamic vinegar
  • Salt & pepper, to taste

Directions:
  1. Mix all ingredients together & serve!

Low FODMAP Bruschetta

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Bruschetta is one of my favorite ways to enjoy fresh, ripe tomoatoes during the summer! Usually, the added garlic can cause issues for my IBS, so I swapped it with garlic-infused oil and the issues are gone! You can serve this over your favorite rice crackers or crispy sourdough bread, or simple use is like a salsa in your favorite dishes!

Ingredients:
  • 2 large or 4 small ripe tomatoes, diced
  • 1 cup fresh basil, chopped
  • 1/3 c garlic-infused olive oil
  • Salt & pepper, to taste

Directions:
  1. Mix all ingredients together, adjusting spices per flavor preference! Serve immediately, or store in the refrigerator up to 3 days to maintain freshness!

Low FODMAP Summer Vegetable Stew

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My favorite part of summer is getting local produce from the farmer's market. One week, I got a little too much and needed to cook it quickly, so I randomly threw things together and discovered this delicious recipe that's now on repeat in my house!

4 servings

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Ingredients:
  • 3/4 c brown rice
  • 1 1/2 c water
  • 1 Tbsp garlic-infused olive oil
  • 3 carrots, chopped
  • 1 medium zucchini, chopped (can sub green beans or yellow squash)
  • 1 can diced tomatoes
  • 2 tsp salt
  • 1 tsp black pepper
  • 1 Tbsp Italian seasoning
  • 1 tsp paprika

Directions:
  1. Add rice and water to a medium sauce pan and bring to a boil. Reduce to simmer, cover, and cook for 25-30 minutes, until water is absorbed.
  2. Heat olive oil in a large, deep skillet over medium heat. Add carrots, stir to coat in oil, cover, and cook for 10-15 minutes, stirring often.
  3. Add zucchini and saute 3-4 minutes, until zucchini is soft. Add tomatoes and spices, stir to mix, then cover and simmer 10-15 minutes.
  4. Add rice and mix. Serve warm!

Low FODMAP Loaded Potatoes

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What's more comforting that a loaded baked potato? This one is low FODMAP, plant-based, and absolutely delicious! Enjoy it for a weeknight dinner, or make it a staple side for your summer BBQ!

Makes: 2 potatoes

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Ingredients:
  • 2 medium russet potatoes
  • 8 oz plain tempeh
  • 1 Tbsp olive oil
  • 2 Tbsp low FODMAP bbq sauce*
  • 1/3 cup shredded cheddar cheese
  • 2 Tbsp lactose-free greek yogurt
  • 2 tsp chopped green onion stems

Directions:
  1. Preheat oven to 400 F. Wash off your potatoes, wrap in foil, pierce a few times with a knife or fork, then bake 30-45 minutes, until cooked through.
  2. When potatoes are almost done baking, slice tempeh into 1/4" strips. Heat a skillet over medium heat, add olive oil, then add tempeh. Cook 3-4 minutes on each side, until browned and slightly crispy.
  3. Assemble your potatatoes by cutting each potato in half and mashing the "meat" of the potato to create a base. Add tempeh, bbq sauce, cheese, yogurt, and green onion stems. Serve warm!

There are so many changes you can make to this recipe! If you don’t tolerate soy well, or prefer meat instead, you can use chicken strips instead. For toppings, you could add bell peppers, fresh herbs like parsley or cilantro, and a different sauce you prefer more than bbq.

*I used Fody Foods bbq sauce for this recipe. Get 15% off your first order with code ibs.nutrition15.

Low FODMAP Tabbouleh

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Mediterranean food is my absolute favorite because of the focus on colorful plants and healthy fats! Many traditional recipes, like tabbouleh, are made with garlic and/or onion, so it can be a bit tricky for IBS. But, thankfully with a few adaptations, you can make them work! This recipe makes 2-4 servings.

Ingredients:
  • 1 cup cooked quinoa
  • 1/2 cup diced tomatoes
  • 1/2 cup diced cucumber
  • 1/2 lemon, juiced
  • 1/4 c garlic-infused olive oil
  • 2 Tbsp chopped parsley
  • Salt and pepper, to taste

Directions:
  1. Mix all ingredients together and serve! You can top with green onion stems (only the green part for low FODMAP) for added flavor!

Low FODMAP Peanut Sauce

A stir-fry is one of my go-to low FODMAP meals. It’s so easy to throw together, and can be created using whatever ingredients you have left from the week. The key to a good stir-fry, though, is in the sauce. This peanut sauce is one of my absolute favorites! It freezes well, so make a batch and freeze some for later!

Directions:
  • 1/2 cup peanut butter
  • 3 Tbsp coconut aminos
  • 1 Tbsp maple syrup
  • 1/2 lime, juiced
  • 2 Tbsp cilantro, chopped
  • 1/2 Tbsp ginger, minced
  • 1/2 tsp sesame oil
  • 1 tsp garlic infused olive oil
  • 1/4 cup lite coconut milk
  • 1/4 cup water

Instructions:
  1. In a mixing bowl, mix all ingredients together until smooth. Adjust liquid, as needed, per preference.
  2. Add to your stir-fry immediately or store in the refrigertor for 5-7 days, or in the freezer for up to 6 months.

Low FODMAP Hummus

Hummus is an easy, nutritious, and tasty snack, but it can be near impossible to find a garlic-free version at the store. Instead of writing it off, make it yourself in less than 15 minutes with this recipe! You'll be tempted to eat it all right away, but remember that 1/4 cup chickpeas is your low FODMAP serving size, so stick to about 1/4 of the recipe per serving!

Ingredients:
  • 15 oz can chickpeas, rinsed
  • 1/2 cup garlic-infused olive oil
  • 2 Tbsp tahini
  • 1/2 lemon, juiced
  • 1/2 tsp black pepper
  • 1 tsp salt
  • Opptional spices: paprika, cumin, chili powder, cayenne, or fresh herbs!

Directions:
  1. Blend all ingredients in a food processor or blender, until you've reached your preferred consistency. Serve with corn ships, or your favorite low FODMAP veggies (carrots, green beans, bell pepper, cucumber).

Chai-Spiced Pumpkin Donuts

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Ingredients:
  • 1 1/4 cup oat flour
  • 1/2 cup brown sugar (for less sugar, use 1/4 cup + 2 Tbsp flax mill)
  • 1 tsp cinnamon
  • 1 1/2 tsp cardamom
  • 1/2 tsp ginger
  • 1 tsp baking powder
  • 1/2 tsp sea salt
  • 1 Tbsp melted butter
  • 1/4 cup packed pumpkin puree
  • 1/2 cup almond milk
  • Ingredients for topping:
    • 2 Tbsp melted butter
    • 1/2 cup sugar
    • 2 tsp cinnamon
    • dash cardamom

    Instructions:
    1. Heat oven to 350 F. Spray donut pan with oil.
    2. Whisk dry ingredients in a large bowl. Whisk wet ingredients in a small bowl. Fold wet ingredients into dry ingredients, until fully combined.
    3. Pour batter into a piping bag, or pour into a ziplock bag and cut the corner to squeeze the batter through. Squeeze batter into donut pan and smooth out edges. Bake 10 minutes.
    4. While donuts are baking, melt butter in a shallow dish. In a separate dish, mix sugar and spices.
    5. Once donuts are done baking, flip onto a cooling rack. Once cool enough to touch, coat donuts with butter and cover with sugar/spice mix. For a lower sugar option, omit the step and drizzle with nut butter.

Low FODMAP Veggie Quiche

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Ingredients:
  • 1 medium sweet potato
  • 1 Tbsp olive oil
  • 1/2 head broccoli, shaved
  • 1/2 tsp ground thyme
  • 1 tsp dried basil
  • 8 eggs, whisked
  • 2 cups spinach, chopped
  • 1/4-1/2 cup dairy-free milk of choice

Directions:
  1. Preheat oven to 375 F. Grease pie dish with a small amount of oil.
  2. Cut the sweet potato into thin round slices. Place the slices on the bottom and sides of the dish to create a "crust." Bake for 10 minutes, or until soft.
  3. Mix all other ingredients in a large bowl. Use less milk if you want a more dense quiche, more if you want a fluffy texture.
  4. Pour into pie dish over sweet potatoes and bake 30 minutes, until eggs are cooked through.
Serve with your favorite toppings. Ex: cheese, avocado, salsa, or pesto!

Low FODMAP Dark Chocolate Brownies

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I am a hard-core chocolate lover. Brownies have always been my top favorite recipe, and were even incorporated into my wedding cake. So when you guys asked for a low FODMAP brownie recipe, I took on the challenge and succeeded far beyond my own expectations. These brownies are to die for and will quickly go into your weekly meal prep rotation!

Makes: 9-12 servings

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Ingredients:
  • 3/4 cup dark chocolate chips
  • 5 Tbsp coconut oil
  • 1/2 cup sugar
  • 2 eggs
  • 1 tsp vanilla extract
  • 2/3 cup almond flour
  • 1 Tbsp dark cocoa powder
  • 1/2 tsp baking powder
  • 1/4 tsp salt

Directions:
  1. Preheat oven to 350 F and grease an 8x8 baking dish with coconut oil, or other vegetable oil.
  2. Melt chocolate chips and coconut oil in a sauce pan over medium heat, stirring often, until smooth and shiny. While melting, whisk together sugar and eggs for 4-5 minutes, until color lightens. Add to chocolate mixture and stir in vanilla.
  3. Whisk together dry ingredients, then fold wet ingredients into the dry. Optional to add more chocolate chips here or nuts. Pour into pan (I covered mine with cocoa nibs), then bake 20-24 minutes until edges are done but center is still a little gooey. Let cool, then serve!
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Low FODMAP Carrot Cake

Looking for the perfect spring time dessert that will impress your guests, while keeping your IBS symptoms at bay? I adapted the Dreamiest Carrot Cake from Laura Lee Balanced to give you a yummy low FODMAP cake recipe to use all season!

Makes: 8-12 servings

Ingredients:
  • 1 c raw walnuts
  • 2 1/2 c gluten-free 1-to-1 AP flour
  • 1 cup almond flour
  • 1 Tbsp cinnamon
  • 1/2 tsp nutmeg
  • 1 1/4 tsp baking powder
  • 1/2 tsp baking soda
  • 1/4 tsp sea salt
  • 1/2 c unsweetened shredded coconut
  • 2 cups shredded carrots
  • 8 container crushed pineapple in juice
  • 3/4 c maple syrup
  • 3 large eggs
  • 1/2 c avocado oil
  • 2 tsp vanilla extract
  • 16 oz dairy-free cream cheese (I used Kite Hill original)
  • 1/2 c unsalted butter, melted
  • 1/2 cup maple syrup
  • 1 tsp vanilla extract

Directions:
  1. Preheat your oven to 375 F. Line a baking sheet with parchment paper & spread walnuts in a single layer. Roast 10-12 minutes, until slightly browned. Spray a 10" deep pan with oil & set aside.
  2. Whisk together flours, spices, baking powder, baking soda, & salt in a large mixing bowl.
  3. Add carrots to a blender and pulse until they are broken down, but not pureed. In a medium mixing bowl, whisk carrots, pineapple, maple syrup, eggs, oil, & vanilla extract. Add to dry ingredients. Chop the roasted walnuts, then add 3/4 cup to the battter, along with the coconut.
  4. Add batter to the prepared pan and spread in an even layer. Bake 33-35 minutes, until a toothpick comes up mostly clean. Let cool for at least an hour.
  5. When the cake has cooled, remove from pan & slice into 2 rounds. Let sit another 30 minutes. While cake it cooling, make frosting by combining the cream cheese, butter, maple syrup, & vanilla in a stand mixer, or mixing bowl if using a hand blender. Start on the lowest setting to combine ingredients, then increase to high speed until the frosting is soft & fluffy.
  6. To assemble, frost the base layer of cake, add the 2nd round, then frost the top & sides. Top with the remaining walnuts & shredded coconut, if you have some left.

Lemon Dijon Salad Dressing

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This recipe is the BOMB! It is so simple, but will add a ton of flavor to your salads, as well as other veggies and meats. I did use honey for this one, but you can easily swap out maple syrup if you're highly sensitive to honey.

Makes: 4 ounces

Ingredients:
  • 1/4 cup garlic-infused olive oil
  • 2 Tbsp lemon juice
  • 2 Tbsp dijon mustard
  • 1/2 tsp honey
  • Salt & pepper, to taste

Directions:
  1. Whisk all ingredients together until well mixed and smooth. If using later, store in the refrigerator and re-mix when ready to serve.

Low FODMAP Orange Ginger Ahi Tuna

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Ingredients:
  • 1 lb Ahi Tuna steaks
  • 1/4 c olive oil
  • 2 Tbsp coconut aminos
  • Juice of 1 orange
  • 1 inch ginger, peeled & minced

Directions:
  1. Place tuna steaks on a paper towel to soak up some of the moisture. While steaks are sitting, mix all remaining ingredients together.
  2. Add the steaks and the marinade in a deep dish or plastic bag. Marinade at least 1 hour, or overnight in the refrigerator.
  3. Heat a skillet or grill over medium heat. Add steaks to the skillet and sear on both sides, about 1-2 minutes. Reduce heat to low, pour remaining marinade over the steaks, and cook for another 5-6 minutes, until cooked as preferred. Top with chopped green onion stems (only the green part for low FODMAP!). These are great served with roasted red potatoes and green beans, or any of your favorite low FODMAP sides!

Low FODMAP Vegetable Soup

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Ingredients:

  • 1 parsnip, diced

  • 1 c oyster mushrooms, chopped

  • 3 carrots, diced

  • 1 red, orange, or yellow bell pepper, diced

  • 1/4 c spring onion greens, chopped

  • 5 c low FODMAP vegetable broth (recipe)

  • 2 tsp Italian seasoning

  • 1/2 tsp turmeric, ground

  • 1 in ginger, peeled & minced

  • Salt & pepper, to taste

Directions:

  1. Add all ingredients to an Instant pot (can also be done in a slow cooker). Seal lid and press soup option. Let the pot do its thing.

  2. When done, adjust seasonings, per taste & serve!

Low FODMAP Vegetable Broth

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Makes 6-8 cups

Ingredients:

  • 3-4 cups of vegetables & herbs (choose a variety of low FODMAP vegetables like green beans, carrots, radish, broccoli florets, etc.)

  • 1 lemon, halved

  • 2 Tbsp black peppercorns

  • 2 Tbsp sea salt

Directions:

  1. In an Instant Pot, place the vegetables, herbs, lemon, peppercorns, and salt to the bottom of the pot. Fill with water to the 10 cup line, then close the stop and switch to “sealing.”

  2. Press the soup option and let the pot do its thing. Vent the pot and use a colander to separate the liquid from the vegetables in a large bowl.

  3. Let the broth cool, then store in the refrigerate if using in the next 7 days, or freeze for future use.

Tips: For the most flavor, add a variety of fresh and dried herbs, like rosemary, sage, basil, oregano, mint, parsley, and thyme.

If you do not own an Instant Pot, you can make this in a crock pot or slow cooker by following the same instructions by cooking on high for 4-6 hours or low 8-10 hours. You can also cook on the stove top by adding all ingredients to a large stockpot and covering with water. Bring to a boil, then reduce to a simmer. Cover and cook for 1-2 hours. The longer, the better.

Quinoa Lentil Chili

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Ingredients:

  • 1 Tbsp garlic-infused olive oil

  • 1 bell pepper, chopped

  • 3 carrots, chopped

  • 1/2 c quinoa

  • 1/4 c lentils

  • 1 can tomato sauce (14.5 oz)

  • I can diced tomatoes (14.5 oz)

  • 1 c water

  • 2 tsp cumin, ground

  • 1/2 tsp coriander, ground

  • 1 tsp paprika

  • 2 tsp chili powder

  • 1 tsp cocoa

  • Salt & pepper to taste

Directions:

  1. Heat a large stock pot over medium heat. Add olive oil and heat. Add bell pepper and carrots, and mix with the oil. Saute for 5-7 minutes, until carrots begin to soften. Cover the pot between stirs to make the veggies cook faster.

  2. Add the remaining ingredients, mix well, and bring to a boil. Reduce to a simmer, cover, and cook for 25-30 minutes, until the quinoa and lentils are cooked fully and the spices are fragrant. Serve warm with your favorite chili toppings!

Chai-Spiced Buckwheat Waffles

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Ingredients:

  • 1 egg, or flax egg* for vegan option

  • ½ c coconut cream

  • ¾ c almond milk

  • 1 tsp pure vanilla extract

  • 1 c buckwheat flour

  • ⅛ tsp allspice, ground

  • ⅛ tsp cloves, ground

  • ½ tsp cinnamon, ground

  • ⅛ tsp cardamom, ground

  • ¾ tsp ginger, ground

  • ⅛ tsp salt

Directions:

  1. Mix wet ingredients in a large bowl. Add flour and spices. Mix until combined.

  2. Heat a small amount of coconut oil in a waffle iron. Add ¼-½ cup waffle mix into the waffle iron and cook per iron’s instructions. Serve warm with pure maple syrup, coconut whipped cream, fresh figs or berries, or chopped nuts!

* Flax egg = 1 Tbsp ground flax + 3 Tbsp water. Mix & rest for a few minutes.


Winter Nourish Bowl

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Winter Nourish Bowl

Erin Judge, RDN

2 servings

Ingredients:

  • 1 acorn squash, seeds removed and sliced

  • 1 teaspoon pure olive oil, divided

  • Salt & pepper, to taste

  • ½ cup quinoa

  • 1 cup low-sodium vegetable broth or water

  • 2 cups kale leaves, chopped

  • ½ cup pecans, chopped

Dressing:

  • ¼ cup tahini

  • 2 tablespoons pure olive oil

  • ½ orange, juiced

  • Salt & pepper, to taste

Directions:

  1. Preheat oven to 375 F. Toss squash in 1 teaspoon olive oil, salt & pepper, then lay flat on a baking sheet. Roast for 15-20 minutes, until flesh is soft & edges are browned.

  2. While squash is roasting, mix quinoa and vegetable broth, or water, in a saucepan. Bring to a boil, then cover & reduce to a simmer for 12-15 minutes, until liquid is absorbed.

  3. Heat 1 tsp olive oil in a skillet over medium heat. Add kale & saute 3-4 minutes until kale is wilted & changed to a vibrant green. Add a small dash of salt to bring out the flavor.

  4. Make dressing by mixing all ingredients in a blender or in a bowl with a whisk. Assemble bowls by layering quinoa, kale, & acorn squash. Drizzle with dressing & top with chopped pecans. Serve warm or chilled.