low fodmap

Holiday Pumpkin Muffins: gluten, dairy, & fodmap free

| Rachel Boulos

pumpkin titleLet’s face it. Our holidays revolve around food and lots of it. Having food sensitivities can add an extra measure of stress to your hustle and bustle!

This will be my first year braving the holidays with food restrictions. But I am armed and ready. I have gathered my recipes. I laugh in the face of all things gluten. Bring it on, turkey day.

These little muffins just made my A-list for Thanksgiving breakfast. They would make the perfect gluten-free, dairy-free, low fodmap addition to your holiday!

I made these three times, once as a loaf and twice as muffins. They turn out moist, full of pumpkin flavor, and make great leftovers! You could make them the night before and store in the refrigerator overnight. I personally love to chill them first and then pair them with a warm cup of coffee. Mmm. Continue reading →

Low-Fodmap Toscana Soup with sausage, kale, and potatoes

| Rachel Boulos

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When the temperature drops, I get delighted about two things: baking, and soup. They were meant to be together. Like Lucy and Ethel. Football and Tailgating. Movies and popcorn. Peanut Butter and Jelly. April and Showers. May and…well, you get the picture.

These are my favorite months to peruse new recipes and fall in love with various flavors just in time for the holidays! But for those of us on a low-fodmap diet, these dynamic duos present a problem. Baked goods and gluten. Soup and onions. It can make these months a little disheartening.

So I have made it my mission this season to find alternatives and share my success stories with you! May your home be blessed with sugar, spice and everything nice!

This soup is absolutely amazing. My husband (who is not on any special diet) has already asked me to make this four times in the last month. This one-pot meal is ready to go in 30 minutes. Even without garlic and onion it is still full of flavor and spice! The recipe only makes Continue reading →

Gluten-free Apple Crisp with Oat Flour

| Rachel Boulos

apple crispWhen Fall rolls in, my baking side comes out. Apple crisp. Apple pies. Apple cobbler. Every year we trek out to the local Orchard and help ourselves to the endless rows of apple trees. The tradition brings back fond memories of climbing the apple trees as a kid in my Grandad’s own orchard. We fill our bag to the brim until it’s almost too heavy to carry, snacking on a few apples along the way.

But this year is different. This year I have SIBO. This year I’m a fodmapper. No more apples. Or flour. Just go put a damper on my fall baking dreams.

So this is my revolt: Original Apple Crisp Recipe + Super Easy Gluten-free Flour Substitute = Ridiculously Yummy. Not gonna lie, I might even like this better than the original. Shh, don’t tell.

The best part about this recipe is that it only requires one flour, no additional ingredients, and you probably already have what you need in your cupboard. Oats, my friends. I mean, honestly. Who wants to buy 4 kinds of flours, all those starches, and xanthan gum when you can literally make this recipe out of the stuff in your Quaker box?  It’s gluten-free, not rocket science so let’s give our baking selves a break. Continue reading →

Simple Weeknight Pasta for the Gluten-free

| Rachel Boulos

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Blame it on allergy season or the fact that cold weather is just around the corner. I’ve been craving some comfort food lately, and spending all my time standing over the stove does not sound enticing. On a weeknight. During allergy season. When I’d rather be napping.

Cooking from the couch sounded like a glorious idea. So this week I made an effortless, feel-good meal that is both gluten-free and fodmap friendly for those weeknights when I want results but not the effort! Continue reading →

Perfect Potato Wedges: crispy & gluten-free

| Rachel Boulos

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These are by far the BEST roasted potato wedges ever! Ok…they’re basically fries. But they are awesome. Golden and crispy on the outside, soft and tender on the inside. The perfect pair to a dinner or game day food.

But the best part? This recipe only has 3 ingredients, is super easy, and only takes 30 minutes to bake. They are gluten-free and low-fodmap and pretty much just awesome. My husband and I may just devour a pan by ourselves…ok, maybe two.

And don’t even get me started on dipping these golden rays of sunshine in some homemade Dill Ranch dressing. Delish.

Continue reading →

Easy Gluten-free Peanut Butter Cookies

| Rachel Boulos

Pretty sure I did a happy dance around the kitchen last night. I realized I could make a real cookie without flour. That’s right. No flour. No fuss over gluten-free flours or guess work on alterations. And it actually tasted normal. Oh how I’ve missed you, cookies.

Maybe this recipe is common knowledge but these little guys are not only low-fodmap but also contain only 4 ingredients. Can my day get any better?? This brings my tally up to 2 official desserts in the fodmap rotation so far!

Super easy and quick to whip up when you get that cookie craving. These would be even better Continue reading →

Low-Fodmap Cobb Salad & Ranch Dressing

| Rachel Boulos

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This traditional salad can still be enjoyed on a low-fodmap diet! It makes for a great summer lunch or large evening meal. We love filling our bowls to the brim with fresh veggies and a variety of protein. As I watched my husband drizzle his delicious ranch dressing, I decided it was about time I had some too. Wa-la! Homemade Ranch Dressing that is still fodmap friendly. A perfect combination! And as always, portion sizes for ingredients depend on the rumbling in your tummy.

For this salad Continue reading →

8 Breakfast Ideas for the Gluten, Dairy, & Egg Free

| Rachel Boulos

8 breakfast ideas for the gluten egg and dairy free

Breakfast is an important meal of the day. It is also my favorite meal. Every morning I look forward to the smell of coffee percolating, the sun rising, and a plate of delicious food.

But if you have food sensitivities, it can put a real damper on your morning. Avoiding gluten, dairy, and egg is hard enough on its own, let alone as a collective group! Combine that with a low-fodmap diet and you start wondering if you’re going to lose your sanity.

I have been there. Being gluten, dairy, AND egg free can be overwhelming. The amount of frustration, stress, anxiety, energy, and the mental capacity that goes into diet restrictions and menu planning can be downright depressing.

I’m writing this post in response to you asking the question: what in the world is there to eat when you’re avoiding gluten, dairy, egg, and fodmaps? When the options look slim and you wonder if you’ll ever enjoy breakfast again, there is hope! Here are a few breakfast ideas (that don’t taste like cardboard): Continue reading →