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Low FODMAP Snack Ideas

Low FODMAP Snacks😋
Looking for a quick snack that fits within your low FODMAP diet? Check out these healthy snack options for home or at work.

1. One serving of low FODMAP fruit (ie: 10 strawberries or 20 blueberries)
2. Low FODMAP veggie sticks (ie: carrots or cucumbers)
3. Lactose-free yogurt cup
4. Cheddar cheese stick
5. Low FODMAP serving of nuts (ie: 10 almonds)
6. Serving of plain popcorn
7. Cheese and rice crackers
8. Roasted chickpeas
9. Celery with 1 tbsp almond or peanut butter
10. Cinnamon oatmeal
11. Boiled egg
12. 30g dark chocolate

What Are Prebiotics?

What are Prebiotics? 🍎
Prebiotic fiber is the non-digestible part of food, such as bananas, onions, garlic, artichokes, apple skin, beans, and many others. Prebiotic fiber goes through the small intestine undigested and is fermented when it reaches the colon. This fermentation process feeds beneficial bacteria colonies (including probiotic bacteria.) This helps to increase the number of desirable bacteria in our digestive system that are associated with better health and reduced disease risk. Long story short, prebiotics feed the friendly bacteria in your gut.Prebiotic Foods:
1. Chicory Root
2. Dandelion Greens
3. Jerusalem Artichoke
4. Garlic
5. Onions
6. Leeks
7. Asparagus
8. Bananas
9. Barley
10. Oats
11. Apples
12. Cocoa
13. Flaxseed
14. Wheat Bran
15. Seaweed

What’s Trending – Celery Juice

Celery juice is trending heavily in the #GutHealthworld. The main hype around this veggie juice is something called “Luteolin.” It’s known to have positive affects on the gut, reduces inflammation, and shares antioxidant/antimicrobial properties. Another highlighted compound in celery juice is POQ, which also lowers inflammation. Celery juice is low-calorie, and packed with Vitamin K, Folate, and Potassium. Celebrities are also jumping on this juice train, including Rosie Huntington, Selma Blair, Jenna Dewan, and Pharrell Williams.

Mini Christmas Puddings with Custard

These Mini Christmas Puddings are a delicious treat for the low FODMAPer. We recommend sticking to your individualized dietary restrictions, and making changes to the recipe below as necessary. Happy Holidays!

Ingredients:

  • 4 eggs
  • 2 small bananas
  • 1 ½ cups almond meal
  • 2 tbsp honey
  • 3 tbsp coconut oil (and extra for greasing)
  • ½ tsp cinnamon
  • ½ tsp nutmeg
  • ½ tsp ground ginger
  • ½ tsp mace
  • ½ tsp baking powder
  • ½ tsp baking soda
  • 1 orange, zest
  • 4 egg yolks
  • 2 cups unsweetened almond milk
  • 1 tsp vanilla
  • 2 tbsp honey

Instructions for the Puddings:

Preheat the oven to 350 F. Grease a 12-cup muffin pan with coconut oil. Set aside. In a food processor, blend the eggs and bananas until combined. Add in the remaining ingredients and blend thoroughly. Pour batter into the muffin pan. Bake for 20-25 minutes or until firm. Remove from the oven and cool slightly.

Instructions for the Custard:

To make the custard, heat the almond milk, vanilla powder, and honey until right before it begins to simmer. In a separate bowl, mix the egg yolks. Pour a small amount of almond milk into the yolks, beating thoroughly to prevent them from curdling. Slowly pour a steady stream of milk into the egg mixture until all combined. Return to a double boiler (or heat proof bowl) above simmering water, and cook over a low heat until the custard thickens, stirring constantly. To serve, divide the puddings into bowls and top with warm custard and orange zest. Yum!

Sourced from: https://www.thehealthygut.com/recipes/mini-christmas-puddings-with-warm-custard/

Mediterranean Zucchini Salad 🥗

Try this delicious Mediterranean-style zucchini salad with tomatoes, artichokes, olives, and parsley for dinner tonight! Add protein such as a chicken breast or grilled fish for the perfectly balanced, colorful meal.
Ingredients:

2 large zucchini
1 cup organic cherry tomatoes, halved 
1 can artichoke, dried & quartered
½ cup pitted and halved olives
Zest of 1 organic lemon
3 tbsp garlic-infused oil
3 tbsp fresh lemon juice
1 tbsp white wine vinegar
Salt & pepper to taste
2 tbsp fresh minced parsley
1 cup crumbled feta cheese, aged 30 days (optional)

Instructions:

Wash the zucchini and peel if desired. Using a spiralizer, process the zucchini into noodles and add to a large bowl. Add the tomatoes, artichoke hearts and olives. In a separate small bowl, whisk together the lemon zest, juice, oil and vinegar. Pour the dressing over the salad and mix. Salt and pepper to taste. Top with crumbled feta cheese (if desired) and parsley and serve! 😋