SCD/GAPS Recipes
5 Spice Cranberry Sauce
Cranberries are one of my favorite holiday ingredients. I use five spice in this sauce but you can leave it out if you prefer. You can also modify the amount of honey in this recipe to make...
Pumpkin Spice Granola
Serves: 10 (1/2 cup serving) Prep Time: 5 minutes/Cook Time: 20 minutes This granola is for people that do well with nuts - because that's most of what it is. So if you're just starting a SIBO...
Braised Green Beans
Green beans can be hard to digest sometimes, especially if they're just lightly cooked. This method of braising the green beans makes them soft and delicious. Green beans are low FODMAP in 15 green...
Pancetta-Wrapped Pork Tenderloin
I'm sharing this recipe from The SIBO Diet Plan as it makes a wonderful holiday entree topped with cranberry sauce or other sauce. It also makes an easy week night entree as it can be made in less than an hour.Serves: 6Prep Time 10 minutes/Cook...
Sardine Fritters with Spicy Sauce
I have to admit, I'm not a huge fan of sardines, even though I'd like to be since they're a great source of protein, omega-3 fatty acids, Vitamin B12 and Vitamin D. So when I asked an intern to recipe test these for me, I hesitantly tried one. They're...
Roasted Chicken with Vegetables
Many grocery stores now offer organic chickens that are only cooked with salt and pepper. However, they often are a bit overcooked and dry. Making a roasted chicken at home is easy and yields delicious results. Serves: 8 PREP TIME: 10 minutes COOK TIME: 1...
Steamed Broccoli with Lemon & Garlic
Broccoli, like other cruciferous vegetables can be hard to tolerate for some people with SIBO. If you know you tolerate broccoli well, you can certainly add it to your diet earlier. Lemon juice is a “histamine liberator” but it is tolerated by many people.
Fall Recipe Round-Up
I love summer but towards the end of it, I'm looking forward to change. The change in the air temperature, a slight hint at first. The leaves - oh the leaves are the best! Red, yellow and orange leaves to marvel at and crunchy brown leaves to step...
Pumpkin Spice Latte
If you love a pumpkin spice latte but don't feel comfortable buying one at a coffee shop right now (because really, who knows what's in there?!), you can easily make your own at home. A pumpkin spice latte is perfect for a rainy weekend when you have a...
Autumn Spice Nut Butter
It's very easy to make your own nut butter and this one accentuates the flavors of fall. You can eat this by the spoonful or enjoy it on pancakes, waffles or a banana. Ingredients: 1 pound raw pecans or walnuts (I recommend a softer nut) 1/2...
Minted Melon Salad
Savor the warm weather with this delicious and straight forward salad. Feta cheese is low FODMAP in 3 tablespoons. Serves: 4-6 Ingredients: 1 ripe cantaloupe, cut into bite size pieces20 mint...
Smoothie Cubes
Making and using smoothie cubes is a great way to use extra juice, fruit, veggies or not waste a leftover smoothie you can't finish. Ingredients: Any type of low FODMAP fruit or vegetables such as cooked spinach, cooked kale (cooked veggies are easier to digest.),...
Berry Compote
Ingredients:1 small bag frozen organic strawberries, blueberries or raspberries (or a mixture - blueberries are low FODMAP in a 1/4 cup serving and are low histamine, raspberries are low FODMAP in 30 berries/60g)2 TBSP coconut oil, ghee or butterHoney to...
Sweet & Savory Baby Back Ribs
Here's another slow cooker recipe that's perfect for those hot, busy days of summer when you don't feel like turning on the oven or spending too much time cooking. Pair these with some melon or a tomato and cucumber salad.Ingredients: 3 pounds baby back...
Slow Cooker Butter Chicken
Butter chicken is something I used to love to order at Indian restaurants. These days, it's easier to make this delicious dish at home and using the slow cooker means it's ready in time for dinner without a lot of fuss. If you don't tolerate spices well,...
Strawberry Lemonade Popsicles
Popsicles are a delicious snack or dessert during the hot days of summer. Organic strawberries are recommended since conventional strawberries tend to have extremely high pesticide residue and are in the Dirty Dozen. Ingredients:2 fresh organic...
PB&J Jar
Guest Post by Vital Food Therapeutics Nutrition Intern Charlotte Christensen. Yield: 1 serving Cook Time: 10 minutes I don’t know about you but sometimes I get a hankering for a PB&J that I just can’t shake! Unfortunately, this all-time favorite...
Mixed Berry Chia Jam
Guest Post by Vital Food Therapeutics Nutrition Intern Charlotte Christensen. Yield: 6 oz, 12 1 T servings A typical store bought jelly contains a whopping 9g of sugar! Whereas this simple jam contains only about 3g per servings, most of which is natural...
Dirty Chai
Ingredients:3/4 cup hot decaffeinated or regular coffee 3/4 cup warm/hot milk of choice 1 small spoonful chai powder (Blue Lotus Chai recommended) or one bag of chai tea. 1 teaspoon clover honey 2 tablespoons collagen hydrolysate (optional - Great Lakes...
Chicken Salad
Chicken Salad A chicken salad is an easy thing to take for lunch. See what’s available in the refrigerator and go from there. What you’ll find below is not so much a recipe as it is a starting point. Try different combinations and get creative!...
Apple Cider Vinegar Drink
This drink mixes honey and vinegar for a slightly sweet and tart drink. Apple cider vinegar has myriad uses including helping regulate blood sugar and increase satiety. Yield: Four one-cup drinks Ingredients: 4 cups water 2 tablespoons apple cider vinegar 1/3 to ½ cup...
Strawberry Tangerine Smoothie Bowl
This smoothie bowl can be turned into a to-go smoothie in a cup simply by adding more milk of your choice. Make sure to buy organic strawberries since conventionally grown strawberries contain extremely high pesticide residue.Ingredients:1 cup frozen...
Level Up Your Bone Broth
Ok, let’s be honest. Bone broth is great for you, but some people feel a bit blah about the taste. Not to fear, it’s time to take your bone broth to the next level. Try different add-ins for extra taste and nutrition. Here are a couple of combinations to...
Sauteed Radishes with Thyme
Radishes are typically eaten raw but they are quite delicious when sautéed with fresh herbs. Makes 2 servings Ingredients:2 cups bite size pieces of radish2 teaspoons ghee, butter or coconut oil1 teaspoon fresh thyme leavesSalt and pepperInstructions:Heat...
SIBO Friendly Stuffing
I'm introducing a special guest post this month from Janel Lato. She is kind enough to share her amazing SIBO friendly stuffing recipe & video with us just in time for the holidays. I'm looking forward to trying more of her recipes in the future!...
Nutrient Dense Burgers
The combination of pork, grass-fed ground beef and liver make this burger super tasty and nutrient dense. If you don't tolerate or like pork, you can use 1 1/2 pounds ground beef or any other preferred ground meat. These burgers make great leftovers and...
Jasmine Lime Cooler
Green tea is full of antioxidants! This refreshing cooler is a great summer drink to have on hand and is very easy to make.Ingredients: 5 cups cold jasmine green tea 1/2 cup clover honey simple syrup (clover honey is low FODMAP) 3 Tablespoons fresh lime...
Arugula Mint Pesto
The bite of arugula is balanced with lemon and feta in this creative take on traditional pesto. Eat chilled pesto as a dip with crackers or veggies, or warmed up as a sauce with zucchini noodles, roasted vegetables or chicken. Recipe created by Kristy...
Sparkling Limeade
Ingredients:1 ½ cups sparkling mineral water (or regular water) 1/3 to ½ cup clover honey simple syrup* 1/3 to ½ cup fresh lime juice (around 2 to 3 limes)Instructions:To make honey simple syrup, combine equal parts water and honey in a saucepan over...
Spinach Pesto
There are so many uses for pesto! Try it as a dip for almond crackers, over zucchini noodles or as a topping for roasted chicken or vegetables. You can leave out the walnuts or parmesan if you don't do well with nuts or cheese.Ingredients:1/4 cup garlic...
Tapenade
Tapenade is wonderful to have in your refrigerator to serve with crackers, vegetables or a topping for pork or chicken. Ingredients: 1 12 oz jar kalamata olives 1 teaspoon anchovy paste 2 tablespoons capers 2 tablespoons garlic olive oil 1/2...
Coconut Fat Bombs
Guest post by Vital Food Therapeutics Intern, Brooke Hopfauf. Fat bombs are the perfect snack for an energy boost and provide long-lasting satiety. Coconut oil has medium chain triglycerides, which are easier to absorb than many other fats. Nut...
Apple Cider Vinegar & Ginger Tea
Guest post by Vital Food Therapeutics Intern, Brooke Hopfauf. This warm and comforting cider is wonderful for indigestion and relieving stomach upset. Apple cider vinegar and ginger both aid in digestion by stimulating digestive enzymes and stomach acid....
Warm Strawberry Balsamic Salad
Guest post by Vital Food Therapeutics Intern Marne BishopIngredients:4 cups arugula, spinach, or mixed greens 1 cup strawberries, cut into quarters 1 tablespoon balsamic vinegar 1 tablespoon clover honey 1 tablespoon chopped fresh basil 1 teaspoon olive oil ½ teaspoon...
Celeriac Fries Two Ways – with Zesty Dipping Sauce
Guest post by Vital Food Therapeutics intern Marne Bishop.Celery root can be hard to digest for some people so try smaller amounts first.Ingredients: For the Celeriac Fries:2 large celery root, cut into matchsticks2 tablespoons avocado oil, divided2 teaspoons salt,...
Garlic Parmesan Chicken Wings
Organic chicken wings are relatively inexpensive and provide a good source of healthy fat and protein. Serves 3-4 as an entree or more as an appetizer Ingredients:2 pounds chicken wings1 tablespoon Italian Herbs (without garlic as an ingredient)1 teaspoon...
Butter Coffee
Guest post by Marne Bishop, Vital Food Therapeutics Nutrition Intern. Marne will graduate in July 2017 - check out her Facebook page and gorgeous photography! If you are new to butter coffee, start by adding smaller amounts of oil/ghee (1-2 teaspoons) and...
Pecan Butter Blondies
(Photo by Vital Food Therapeutics Intern Marne Bishop) Not one, but two people have remarked to me, "These are life changing!" It's a pretty strong statement so even if they're not life changing for you, I hope they at least add more variety...
Homemade Ghee
Guest Post by Marne Bishop, Vital Food Therapeutics Nutrition Intern. Marne will graduate with her Master's of Science in Nutrition in July 2017. Don't let the multi-step procedure fool you, ghee is fairly simple to make! If you make it at home...
Probiotic Ranch Dressing
This healthy, probiotic-rich ranch dressing is made from 24 hour yogurt but is reminiscent of ranch from a bottle - in a good way! It's great with veggies, on salads or with chicken wings.Ingredients:1 cup 24 hour yogurt 1 Tablespoon garlic oil 1 tsp dried...
Buffalo Chicken Wings
Chicken wings might make you think more of the super bowl and beer than a healthy diet but the truth is they provide healthy fat and protein when made from organic, pastured chickens. Add ranch dressing made from 24 hour yogurt and they'll be a...
Strawberry Gummies
If you do well with gelatin, gummies are a convenient and tasty snack and an easy way to get some protein on the go. Ingredients: 1/2 cup pureed organic strawberries (from ripe fresh or frozen strawberries) 1/2 cup lemon or lime juice (other...
Matcha Green Tea Gummies
These gummies are decidedly more adult. If you do well with gelatin, gummies are a convenient and tasty snack and an easy way to get some protein on the go. Ingredients: 1 cup homemade coconut milk 1/3 cup clover honey 1 teaspoon Matcha Green Tea Powder 3...
Garlic Herb Almond Crackers
This cracker recipe is adapted from a recipe from the NUNM Food as Medicine Institute FAME program. Using garlic oil is a good way to get the taste of garlic without using high FODMAP garlic cloves.1/4 cup of almond flour is low FODMAP....
Yogurt Marinated Chicken
The delicious flavor from the spices along with the crisp crust from the yogurt marinade makes this an easy recipe that looks and tastes like you did a lot of work! Ingredients: 1 cup 24 hour yogurt 3 tablespoons fresh lemon juice 2 tablespoons...
Pecan Butter
When people first try nuts on a SIBO diet, I recommend they do so judiciously. The nice thing about pecan butter is it's naturally sweet, so a spoonful or two by itself or with a banana can be very satisfying. Pecan butter is also great in nut butter...
Hearty Beef Stew
Makes six servingsIngredients:3 ½ pounds organic stew beef, cut in 2 inch cubes¼ cup ghee or coconut oil2 Tablespoons garlic oil4 slices thick cut bacon, choppedPeeled zest of 1 orange5 cups beef stock or bone broth, or waterMarinade* (See substitution below if you...
Banana Ginger Spice Cake with Coconut Ginger Glaze
Guest post from Intern Lindsay McDonald Recipe adapted from empoweredsustenance.comServes: 12 / Prep Time: 20 minutes / Cook Time: 30 minutes /Inactive Time: 20 minutesWonderfully moist with just the right amount of sweetness, this cake is a perfect...
Zucchini Banana Muffins with Blueberry Compote
Guest Post by Nutrition Intern Lindsay McDonald Serves: 10-12 / Prep Time: 10min / Cook Time: 24 Minutes Portable and perfect for making ahead, these muffins offer a quick and nutritious option for breakfast or a snack. For a slightly different taste, try adding in a...
Summertime Fruit Smoothies
Guest Post by Nutrition Intern Lindsay McDonald With fresh fruit season approaching, smoothies make a refreshing and nutritious treat all in one glass. Using approved ingredients from the SIBO Specific Diet, smoothies boost your vitamin and antioxidant...
Nutty Lemon Balls
Ingredients: 1 ½ cups shredded coconut + extra for covering balls 1 ½ cups almond flour 1 cup finely ground pecans 3 Tablespoons fresh lemon juice 2 Tablespoons lemon zest 2/3 cup clover honey 1 cup slighted melted coconut cream (Let's Do...
Carrot Puree
This is a great basic recipe for those starting out on a SIBO diet. Peeled and pureed veggies are easier to digest for those who have leaky gut. Ingredient amounts aren't listed on this recipe because it’s up to you how big or small of a batch you’d like...
Banana Nut Butter Pancakes with Blueberry Compote
Creamy Egg Custard
A great dessert or snack!
Butternut Squash Lasagna
This dish is also great frozen and reheated.
The Perfect Cocktail
A cocktail without negative ramifications!
Clover Honey Simple Syrup
Simple syrup is great to have around…
Curried Carrot Soup
Simple and satisfying.
Easy Coconut Milk
Coconut milk is a great option to use for…
The Probiotic Brilliance of 24-Hour Yogurt
Yogurt has numerous health benefits…