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Low FODMAP Salmon Salad

Low FODMAP Salmon Salad😋🐟🥒
Fresh flavors and packed with Omega-3, this low FODMAP Salmon Salad makes for the perfect lunch.Ingredients:
-Cooked salmon fillets
-1/2 red bell peppers (diced)
-1/4 cup cucumber (diced)
-2 tbsp avocado
-1 cup lettuce (shredded)

Dressing Ingredients:
-1 tbsp lemon juice
-1 tbsp olive oil
-1/2 tsp Dijon mustard
-Black pepper

Instructions:
Chop up cooked salmon fillets. Mix together shredded lettuce, red bell peppers, cucumber, and avocado chunks. Add salmon. In a separate bowl, mix together dressing ingredients. Pour into salad and toss together. Best enjoyed fresh!

Low FODMAP Lemon Herb Chicken with Garden Vegetables

Ingredients:

  • 2 zucchini, chopped into thick slices
  • 1 red pepper, chopped
  • 1 yellow pepper, chopped
  • 1 cup carrots, chopped
  • 3 cups of mini potatoes, chopped in halves
  • 1 tbsp coconut oil
  • 4 boneless & skinless chicken breasts
  • 1 tbsp dried basil
  • 1 tbsp dried oregano
  • ⅛ tsp salt
  • ⅛ tsp pepper
  • ¼ cup olive oil
  • 1 lemon

Instructions:

  1. Chop up the first 5 vegetables as directed.
  2. Heat coconut oil in a frying pan, on medium.
  3. Place potatoes and carrots in frying pan for 10 minutes.
  4. Lower heat to medium-low and add zucchini and peppers. Cover and cook for 20 more minutes stirring frequently.
  5. While vegetables are cooking, cook chicken in a separate frying pan until cooked through and no longer pink.
  6. Assemble herb sauce by mixing basil, oregano, salt, pepper and olive oil in a small bowl.
  7. Drizzle herb sauce over top of chickens and squeeze ¼ of a lemon over each chicken breast.
  8. Serve chicken on a bed of vegetables.
  9. Garnish with freshly chopped parsley, if desired. Yum!

Recipe sourced from: https://ignitenutrition.ca/blog/low-fodmap-lemon-herb-chicken/

Navigating Halloween Treats

Navigating Halloween Treats for the Low FODMAPer

Happy Halloween! As you know, Halloween is celebrated with a surplus of candy and spooky celebrations. Many of these popular treats don’t sit right with a SIBO diagnosis. Kate, from A Digestive Peace of Mind, has put together some low FODMAP options for everyone to enjoy! Halloween should be less about the trickery and more about the treats. Below are some suggestions to help guide you through October 31st. Please keep in mind, every body is different. If you know treats will wreak digestive havoc, we encourage you to stick to your SIBO diet. If keeping all the candy at bay isn’t an option, these are simple suggestions to help you pick the less evil options.

A few tips:

  1. Always check the nutrition labels: Look for green lighted (ie low FODMAP ingredients) such as corn syrup, dextrose, sucrose, soy lecithin, and confectioner’s glaze. Beware of high FODMAP ingredients such as: lactose, high fructose corn syrup, fructose, sorbitol, apple juice concentrate, and glycerin.
  2. Enjoy low FODMAP treats in moderation! No one feels great after a candy overload… so limit yourself to a few pieces of fun-size candy or treats at a time.
  3. If you plan on going to a Halloween party, get creative!  Find Halloween-themed recipes that are suitable on a low FODMAP diet.

Types of candy that might work for you and your sensitive tummy. Everyone is different, so enjoy to your personal tolerance.

  1. Dum Dums
  2. Haribo Gold Bears
  3. Jolly Ranchers
  4. Junior Mints
  5. Justin’s Dark Chocolate Peanut Butter Cups
  6. Marshmallows (made without high fructose corn syrup)
  7. Mounds
  8. Nerds
  9. Peeps (pumpkin, ghosts, you name it)
  10. Swedish Fish
  11. Sweet Tarts
  12. Sour Patch Kids
  13. Smarties

Information sourced from: http://blog.katescarlata.com/2016/10/27/halloween-treats-fodmaper/