Posts

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

Low FODMAP Blueberry Smoothie Bowl Recipe

Low FODMAP Smoothie Bowl😋
This smoothie bowl is not only delicious, it’s also full of nutrients and antioxidants; the perfect breakfast for a busy morning.

Ingredients:
-10 blueberries
-1/2 cup coconut yogurt (or lactose-free yogurt)
-1 tsp chia seeds
-1/4 cup almond milk
-Ice

Top with:
-1 tbsp pumpkin seeds
-5 thin banana slices
-8 blueberries

Instructions:
Add the blueberries, coconut yogurt, chia seeds, almond milk, and ice cubes to a blender. Blend until creamy – add water or more ice for desired texture. Pour mixture into a bowl and top with pumpkin seeds, banana slices, and additional blueberries. Enjoy!

Cheese, Broccoli, and Zucchini Fritter Recipe

Low FODMAP Cheese, Broccoli, and Zucchini Fritters 🧀🥦
Broccoli florets are low FODMAP, just avoid the stalks for these delicious, nutrient-packed fritters.

Ingredients:
-2 cups broccoli florets
-1 cup zucchini (grated)
-1/2 cup aged cheddar cheese (shredded)
-1/2 cup gluten-free flour
-1/4 tsp salt
-1/2 tsp pepper
-1 egg
-3 tbsp nut milk
-1 tbsp olive oil

Instructions:
Chop up the broccoli florets and steam them until soft. Mash together. Grate the zucchini. Whisk together egg, nut milk, and olive oil. Mix thoroughly with the flour, salt, and pepper. Stir in the broccoli, zucchini, and cheese. Place a fry-pan on medium heat, adding olive oil to coat the bottom of the pan. Pour 1/4 cup of the mix into the pan, allowing to cook for 3 minutes on each side (or until golden brown.) Repeat with the rest of the mixture. Serving size is 2-3 fritters; this recipe makes approximately 3 servings.

Low FODMAP Key Lime Cheesecake Recipe

Low FODMAP Key Lime Cheesecake😋
This dairy-free cheesecake option kicks sweet tooth cravings to the curb, without the dreaded digestive upsets. We recommend sticking to the correct portion size to avoid a flare-up of SIBO symptoms.

Ingredients:
-1 ¼ cup mix of raw pecans, brazil nuts, and walnuts (soaked overnight)
-¼ small ripe banana
-½ tsp sea salt
-1 ½ cups raw macadamia nuts (soaked overnight)
-½ cup almond milk
-½ cup lime juice
-8 tbsp pure maple syrup
-1 tsp vanilla extract
-8 tbsp coconut oil
-Chopped nuts and zest of 1 lime (to serve)

Instructions:
1. Place your soaked mixed nuts into a food processor, pulsing until they form a coarse texture.
2. Add 2 tbsp coconut oil, 2 tbsp maple syrup, vanilla extract, and salt and process again. Add ¼ ripe banana and processing until the mixture becomes sticky.
3. Scoop out the mix and spread over the bottom of a lined pan, and press down firmly.
4. Keep the base in the freezer to harden while you prepare the filling!
5. Place the soaked macadamia nuts, almond milk, lime juice, 6 tbsp maple syrup, vanilla extract, and 6 tbsp coconut oil into a blender and blend until smooth and creamy.
6. Remove the cheesecake pan from the freezer and pour the filling on top of the crust, using the back of a spoon to ensure an even top.
7. Return the cheesecake pan back to the freezer for approximately 2-3 hours, or until firm.
8. To serve: Remove the cheesecake from the freezer and let sit at room temperature for 10 minutes to thaw slightly.
9. Garnish with crushed walnuts, lime zest, and shredded coconut. Yum!

Simple Spinach Salad Recipe

Simple Spinach Salad🌱
-1 package fresh baby spinach
-1/2 cup dried cranberries
-1/4 cup toasted pumpkin seeds
-2 ounces grated Parmesan cheese

Top with a Low FODMAP Maple Dijon Vinaigrette
-2 tbsp maple syrup
-2 tsp Dijon mustard (ensure no garlic or onion additives)
-1/2 tsp cinnamon
-1/2 tsp salt
-1/2 tsp black pepper
-4 tbsp red wine vinegar
-4 tbsp water
-2 tbsp extra-virgin olive oil