Vegetarian | Vital Food Therapeutics

Sweet & Salty Mixed Nuts

This recipe is from my 1st book, The SIBO Diet Plan, which features a meal plan and a variety of recipes for people on varying SIBO diets. In the book, I recommend waiting at least until week 4 to...

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...

Chocolate Granola

Prep Time: 5 minutes/Cook Time: 30 minutes Serves: approximately 10 (1/2 cup servings) I'll admit it, once I make a recipe once, I want to try to make 10 different versions of it. Just like...

Creamy Mashed Potatoes

Prep Time: 5 minutes/Cook Time: 30 minutes Makes 4-6 servings When my clients start an IBS or SIBO diet and they need to add more a starchy vegetable, I often recommend potatoes. They are...

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...

Fourth of July Recipe Roundup!

Independence day is fast approaching and that typically translates to BBQs and picnics. If, "what should I make?" comes to mind next, here are some recipes to get you through the holiday.Drinks I adore sipping on this Jasmine Lime Cooler on a hot day. Or a...

Sautéed Banana with Ganache

I stumbled upon this idea when talking with a client about the sautéed banana in my book (pg 171, The SIBO Diet Plan). Since I knew she was ok with a little bit of dark chocolate (as many people are, except those with histamine intolerance), I said, "Oh,...

Almond Chocolate Chip Cookies

These cookies are very simple to make so it's easy to do on your own or with the whole family. These satisfy your sweet tooth but also give you a boost from healthy fats and protein in the almond butter.Makes: 2 dozen cookiesPREP TIME: 10 minutes COOK...

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.

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...

8 Easy, IBS & SIBO Friendly Breakfasts

Breakfast can be tough. You're in a hurry and maybe not even hungry as you walk out the door. But inevitably, you feel those hunger pangs. If you have IBS or SIBO, picking the right breakfast can be difficult. Here are five easy breakfasts to...

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...

Slow Cooker Cilantro Lime Fiesta Bowl

Guest Post by Charlotte Christensen, Vital Food Therapeutics Nutrition Intern This SIBO-friendly, batch-cook-able menu was created to help simplify your life! With summer in full swing there can be a lot going on. I hope these recipes can set you up for...

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...

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...

Choco-Banana Smoothie Bowl

Eating slowly and in a relaxed atmosphere supports your digestion. That's one reason I love smoothie bowls. The second reason is - toppings! The picture here shows the bare minimum but you can add fresh fruit, coconut or whatever else comes to mind. If...

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!...

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...

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,...

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...

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....

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...

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...

Vegetarian Recipes