Quick and Easy Breakfast Ideas While Following the Low FODMAP Diet There’s nothing like a nourishing breakfast to start your day off on the right foot. That morning meal is a great opportunity to provide your body with a hefty dose of nutrition before your day has even started. Not only does eating breakfast provide you with energy to fuel your daily activities, but it also helps to promote stable blood sugar levels and it may make you more likely to make food choices that be

9 Ways to Incorporate Fiber while Following the Low FODMAP Diet While the low FODMAP diet can be an extremely helpful way to identify dietary triggers and manage GI symptoms for those with conditions such as IBS, it is not uncommon for those following a low FODMAP diet to unknowingly reduce their fiber intake, especially when first starting out, since many high FODMAP foods that are temporarily restricted on the low FODMAP diet also happen to be fiber-filled. Below we compile

Delicious Egg Muffins Filled With Broccoli and Cheddar I love making all kinds of egg muffins with different mix-ins because they're so simple to make and they allow me to have a quick and easy breakfast that's prepped and ready to go on busy mornings! You probably know by now that I always say, "make once, eat a bunch" and these egg muffins are no exception. I love to make them on a weekend morning and enjoy them fresh out of the oven and then I store them in a container in

A Mini Western Omelet in Every Egg Muffin Bite! I'm a little bit obsessed with egg muffins - partly because they're such a simple #mealprep staple and partly because they're so delicious! I've been playing around with different mix-ins and these Western Omelet style egg muffins are one of my new favorites! I've been loving this Canadian bacon from a local farm near me and I knew that it would be delicious in an egg muffin, so I couldn't wait to try it. These egg muffins are s

Delicious Carrot Cake Muffins With Rolled Oats and Walnuts If a carrot cake cupcake and an oat muffin had a baby, this would definitely be it! These muffins are the perfect anytime muffin, whether you're looking for something to add to your breakfast, something to enjoy with your afternoon tea or a yummy dessert. They are seriously - sorry to say it - moist and delicious! Also, they're very simple to make and they take only 20 minutes to bake in the oven. Plus, I included on

Pancakes are, in my opinion, the quintessential weekend breakfast! I love making a large batch of pancakes when I have extra time, so I can save them in the fridge for a quick and easy weekday breakfast - with a weekend vibe! I always say, "make once, eat a bunch!" and this pancake recipe certainly is great for #mealprep! These pancakes are so simple to make and the recipe yields about 18 pancakes - so you can definitely enjoy some leftovers over the next few days! Plus, I in

Easy Baked Egg Muffins with Veggies and Feta I love making egg muffins because they take so little time and effort to prepare and they're a great #mealprep item so you can - as I say - make once, eat a bunch! Plus, they can easily be made from items that have a longer shelf life, which is ideal for right now (because, #quarantine). You can always sub out fresh veggies for frozen - and any other type of vegetable depending on what you have available. The eggs plus cottage chee

Low FODMAP Hummus Made With Garlic-Infused Oil I often get asked about store-bought hummus when I discuss the low FODMAP diet with clients. However, most store-bought hummus is made with onion, garlic or other high FODMAP ingredients - and using canned chickpeas reduces the FODMAP content of the legume. So, I developed this super simple recipe for homemade hummus suitable for those following a low FODMAP diet (although you may need to hide this from your family members who ar

Salmon Fritters Made With Pantry Staples If you were wondering, "okay, I bought canned salmon because I thought canned fish was a good idea and now I have no idea what to do with it", here is your answer! I have actually been meaning to finalize this recipe for awhile, but the current coronavirus self-quarantine situation prompted me to consider meals made from pantry staples. I made these salmon fritters customizable so there is only one simple swap needed to make them glute

Because when you're self-quarantined, the last thing you need is GI upset! I received a lot of requests to share staples to keep at home in light of recent COVID-19 self-quarantine practices. I realize that this time is scary and difficult for everyone - and it can be especially difficult for those trying to follow a symptom management protocol, such as the low FODMAP diet. So, below is a list of Low FODMAP staples that I recommend keeping at home so you can practice social d

Chunky, Creamy Tomato Soup with Feta and Basil This chunky tomato soup is filled with flavor - without the FODMAPs! For those of you following a low FODMAP diet, it may seem difficult to find soup options without onion and garlic. So, I promised that I would develop some low FODMAP soup options for you and this one is so perfect on a chilly, winter day! This soup is so simple to make and will be loved by anyone - whether you are following a low FODMAP diet or not! And the bes

Easy Sugar Cookies (with options for low FODMAP and gluten free swaps) I love baking during this time of year - I usually put on some pop holiday music and bake all kinds of fun desserts with a candle burning in the background. I was trying to think of a different dessert to bring to my in-laws for the holiday and I realized that I never made a sugar cookie recipe before! I made this recipe with a plan to test it and tweak it based on the initial result, but it was so good th

A Delicious Banana Bread Suitable for a Low FODMAP or Gluten Free Diet! This incredible banana bread is sweet, moist and the perfect dessert or snack with a mug of hot tea. It's so simple to make and it's suitable for those following a low FODMAP or gluten free diet, making it a great option if you are hosting multiple dietary needs over the holidays! Also, this recipe offers a great use for bananas that are a bit too ripe to enjoy on their own, as these bananas will make th

Fall-Inspired Salad with Warm Acorn Squash and a Lemon Maple Dressing Just because it's fall, that doesn't mean that salads are gone until spring! I like to incorporate seasonal veggies and fall flavors so my salads reflect the new tastes of the season. I created this salad specifically for a colorful pop on the Thanksgiving Day table, but I will certainly be enjoying it throughout the season, since it's so easy to create! Also, I love that this salad is suitable for so many

Pumpkin Pie Chia Pudding This chia pudding tastes like the inside of a pumpkin pie, but with all of the yummy texture of chia seeds! Made with only a few simple ingredients, it is packed with nutrition and satisfies a sweet tooth with fall flavors like maple and pumpkin. Chia seeds are a good source of soluble fiber and contain anti-inflammatory properties. Also, the chia seeds combined with milk offer a fair amount of protein! And the best part? It's naturally gluten free an

Pumpkin Maple Muffins that are Gluten Free, Low FODMAP and Delicious! I will confidently say that this recipe is my favorite recipe that I have ever developed and this is probably the best pumpkin muffin I have ever eaten. Maybe that is hyping things up too much and I should set the bar lower, but honestly, these are that good! And the best part? They're made with homemade oat flour (read: rolled oats ground up using a mini food processor), so they are naturally gluten free

Because the Low FODMAP Diet Doesn't Need to Mean More Time in the Kitchen I recently wrote a guest blog for FodShop all about ways to save time in the kitchen while following the low FODMAP diet, so I wanted to share a link to the blog here! Click HERE to see my top tips! Tell me your top tips below! #ibs #irritablebowelsyndrome #dietitian #gidietitian #lowfodmap #lowfodmapmeals #lowfodmapprep #ibsdiet #fodmap #fodmaps #dietitianblog #digestivehealth #blog #nutritionist #quic

To me, there is nothing quite like a chilled pasta salad on a hot summer day. I've made many different pasta salad variations in the past, but I wanted to come up with a versatile recipe that could allow for some simple swaps for many of my clients who may have medically necessary dietary restrictions. So, that's how this Simple Summer Pasta Salad was created! It's made with only a few, simple ingredients and is a great meal prep or potluck option! Ingredients (serves 6): 12

Low FODMAP Spaghetti Squash with Veggies and Shrimp I've been making some variation of this spaghetti squash bowl for years and I recently tweaked the plant-based recipe and added sautéed shrimp. I knew I had to share it with you all because it was SO delicious! Whether you want to stick to the recipe below or omit the shrimp and keep it vegetarian, this recipe is a delicious, fiber-filled dish that is suitable for low FODMAP and gluten free dietary needs. I hope you love it

Honey Cinnamon Granola with Oats, Pecans, Cacao Nibs and Dried Mulberries This is hands down the best granola I've ever tasted - and I'm not just saying that because I made it. It's light and flavorful and perfectly crunchy! It also contains only 5 grams of sugar per serving and is full of fiber, protein and healthy fats! It's perfect as a topping for yogurt, smoothie bowls, cereal and fruit or on its own straight out of the container. Also, this is a great #mealprep item, si