DON’T FEED THE SIBO MONSTER
Aloha all of my hunger-starved and hangry SIBOers! My name is Katie and if you haven’t read my blog before, welcome! You can learn alllll about (way more than you ever wanted to know) my SIBO journey here. Like many others with SIBO, I have a teeny tiny kitchen and have to cook every single everything. I’ve often written about my emotional love affair with food (like for real though…if I could marry pizza and get it pregnant I would. Is that creepy? Forget it, I don’t even care) but dealing with SIBO (and a whole host of other gut issues) has taken the fun out of food for me. So, I am on a mission to once again reclaim my lust love for food! Constantly on the forums, I see people asking for recipes. Begging, actually. And I sooo relate…when you are on a HUGELY limited and restrictive diet, you can drive yourself crazy trying to come up with something to eat, only to settle for a plain, bunless hamburger. AGAIN. Very depressing indeed. So, here is my attempt to share some of my favorite SIBO-friendly dishes with you.
***I follow the Fast Tract Digestion Diet
***I have found many recipes online via blogs and Pinterest. I will always reference the original source so as to give others full credit for their hard kitchen (and writing!) work. All pictures on the recipe blog are my originals (which will be quite obvious, haha).
***As you’ll notice, I have quite a love of cheese. Cheese makes everything in the world beautiful again. If you are currently cheeseless, there are several alternatives. I have had several people tell me that vegan cheese or store-bought nut cheeses work in many of the recipes, dry curd cottage cheese acts in place of goat or feta cheeses (and is SCD compliant), or read here to create your own nut cheeses that are shockingly good and work really well in the recipes.
***Lastly, I eat straight up organic, REAL food. You’re not going to find recipes with questionable things here. No soy, carrageenan, parabens, artificial preservatives, MSG, etc. IF for some reason I miss something, please let me know and I’ll do some research. As such, I try to use recipes with few ingredients, because tons of ingredients scare me. However, I DO indulge in chocolate and sugar occasionally. So sue me. I’m human.
GIVEAWAY!
As stated on my SIBO Guide page, I am working with Pleasant Hill Grain, a fantabulous
cooking company. They have donated some items for a giveaway for one of you! Everyone that comments (on this blog post or via facebook) will be entered to win the giveaway (the items in the picture to the right!). PHG will send the winner the items directly, free of charge! Fun, huh? IF you purchase these items via PHG, please put in the notes that you found them via this blog. 🙂 So as not to clog the recipe page with this, click HERE to take you to the giveaway to see what all you can win. For recipe fun, keep on scrollin’!
Let’s go, kiddos!
To make it easier for you to find the recipes you desire, here are the dishes divided into categories. Happy recipe-ing!
MAIN COURSE(S)
DESSERTS/SWEETS
SIDE DISHES
BEVERAGES
_______________________________________________________________
_______________________________________________________________
MAIN COURSE(S)
First things first. If you’re just starting out on this bitch of a life-changing journey, you may start out with something called an “intro diet.” This is where you eat only a handful of foods and slowly add in new foods every few days to ascertain how your body responds. Diets like GAPS and SCD require intro diets. So I thought I would start out with the ULTIMATE intro food…
MEAT BROTH!
2 hours prep/cook time (This recipe is GAPS/SCD/Low FODMAP/FTD/AIP)
Prep! That weird little guy on the left is celeriac root.
Ingredients: Chicken breasts, onions, garlic cloves, celery (see changes to recipe below), carrots, water, peppercorn, salt, rosemary, thyme, bay leaves, parsely.
For reasons I’ve outlined in previous posts, bone broths can sometimes be hard for SIBO patients (not all, but many) and they were a problem for me. I was thrilled when someone posted this recipe in an SCD/fodmap forum and I have been SO 
pleased with it. I seriously always have this stuff on hand, because it’s a go-to safe food for me. It’s like a SIBO elixir, ya’ll. I cannot take credit for the recipe, as the original was posted by Living the Sweet Life. This genius took the time to create an all-meat broth that is simple, easy, quick to create, and tasty as all hell.
FIND THE ORIGINAL RECIPE HERE.
Changes to the original recipe:
– Be sure to peel veggies! (Much easier for digestion)
– Because both onions and garlic can cause problems for SIBOers, I omit these items (but I do add in a splash of garlic-infused olive oil for taste).
– Instead of celery, I use celeriac root (low fodmap and better for SIBO). Have you ever eaten that shit before? I had no idea what it looked like…it’s sorta like a hairy lil’ coconut. Mmmmm…doesn’t that sound appetizing? If you don’t have access to this, you can use a Japanese turnip instead.
– Be sure to use fresh herbs…it makes all the difference! And if you want the most perfect storage container ever for broth, click here
It makes a ton! 16 cups of deeee-licious broth!
_______________________________________________________________________
SPINACH CHICKEN MEATBALLS:
35 minutes prep/cook time (SCD/LowFODMAP/FTD)
Prep work! Mix it up and make into balls!
Ingredients: Ground chicken, eggs (see egg replacement below), parmesan cheese, dried garlic (see changes to recipe below), pepper, salt, spinach.
I have played around with several different meatball recipes and these by far are the fastest and tastiest. I like meatballs because they’re quick to make and easy to grab as snacks or as fast meals. You SIBOers KNOW how hard it is when you get home and are monster-crazy hungry and don’t have anything prepared. You go to your fridge and stare at it, opening the door 107 times, taking so long to decide what to do/eat that you could have actually cooked something by the time you make a damn decision. Well, this recipe will save you from that. I usually cook a 1 lb. batch and have them on hand for the week. The original recipe came from SCD for Life.
FIND THE ORIGINAL RECIPE HERE.
Raw versus cooked!
Changes to the original recipe:
– Dis’ girl can’t do eggs, so I have taken to replacing eggs with part coconut oil and part water. Luckily, ground chicken is quite wet on its own and since egg is often used as a binding agent, you don’t have to do much fussing. Just add in 1 tbsp of coconut oil and 1tsp water and you’re good to go!
– I leave out the garlic because it tends to give me trouble (it’s also high fodmap).
_______________________________________________________________________
GRAIN FREE TACOS!
1 hour cook/prep time (SCD/Low FODMAP/FTD)
Ingredients (for shell): Aged provolone cheese, garlic powder, chili powder (see recipe changes below).
This is, by FAR, my favorite recipe on this restricted diet. It’s delicious. It’s comfort food-y. To me, it feels like a cheat meal. However, it contains tomatoes, which I know are difficult for a lot of people. If you come up with a great substitute, let me know. As is, if you leave them out, the recipe is rather dull. But believe me, you will thank me for this. In fact, you’re already welcome. You get a pre-emptive welcome because they’re so good. The original recipe for the taco shells was found on Holistically Engineered. For the record, this recipe goes great with my zucchini and squash recipes, which are below (and also shown in the pic!) 🙂
FIND THE ORIGINAL RECIPE HERE.
Changes to the original recipe:
– I leave out the garlic powder (high FODMAP)
– I use cayenne pepper instead of chili powder
Onto the tacos!
Ingredients (for taco fillings): Lean ground beef, salt, pepper, tomatoes, garlic-infused olive oil, cilantro.
For those taco innards, I cook up some grass-fed ground beef with salt and pepper.
Then in a separate pan, I chop up tomatoes (which I first skin and deseed…did you know how easy it is to skin tomatoes?!?! Find out how to do it here. Also, this is something I would use my handy-dandy veggie chopper for, found on my SIBO Guide page). Throw those in a small skillet (I usually use about 4 and have leftovers) with olive oil and a little splash of garlic-infused olive oil for more flavor. I cook the tomatoes for about 15-20 minutes and then chop up some fresh cilantro. Then I take out my freshly cooked provolone shells and fill them up with my meat and tomatoes. If you can handle lettuce, throw some of that on top, too! (But many SIBoers can’t handle raw lettuce).
And that’s it! You’re welcome! Tell me how ya like it!
Grain-free taco goodness!
_______________________________________________________________________
CHIPOTLE BARBACOA!
7.5 hour cook/prep time [slow cooker] (SCD/Low FODMAP/FTD/AIP)
Ingredients: 3 lb. shoulder roast, chipotle peppers, yellow onion, garlic (see changes below to keep low fodmap/scd), lime juice, tomato paste, ACV, cumin, sea salt, oregano, chicken stock, bay leaves, whole cloves.
I was getting a wee bit tired of hamburgers and steak. I needed a twist on beef. Someone posted this recipe on the FTD forum and I immediately went shopping for the ingredients. This little gem of a recipe couldn’t be easier. You throw most of the ingredients into a food processor, and then pour the slop onto the beef, which then sits in a slow cooker for around 7 hours, tenderizing and making your house smell oh-so-good. My little ninja processor recently crapped out on me…it could no longer handle the daily grinding I needed it to do, so I upgraded to the Cuisinart Mini-Prep Plus
FIND THE ORIGINAL RECIPE HERE.
Changes to the original recipe:
– I used only 4 chipotle peppers (pictured is the brand I used from Whole Foods). Note: You
must split these open and de-seed them. I did so using my hands. If you do this, Puh-LEASE wash your hands before touching your eyes or nose. This moron wiped her nose and felt like her nostrils were going to explode. I wish I had a video of that moment, as it was surely hilarious. Desperate, I doused a napkin in pepto bismol and shoved into my nostril, which finally brought me relief. That’s right. I am cool. #Winning
– I omitted both the onion and the garlic
– I use my own homemade chicken stock (recipe above).
These are TERRIFIC with the tapioca wraps below (under sides). It’s my new favorite lunch! That’s it! Hope you enjoy it as much as we did!
________________________________________________________________________
NO-CRUST SKILLET PIZZA!
15 min. cook/prep time (Low FODMAP/FTD)
Ingredients: Mozzarella cheese (always use fresh and grate your own to avoid fillers!), any other toppings of choice (I went with pepperoni).
Ok, this is an especially weird one. But I have a love affair with pizza. Really. I would marry it. I will never waiver in my love and devotion for its gooey goodness. However, being gluten-free/grain-free, it’s really hard to make a pizza that tastes like pizza. And even if I use almond flour for the crust or something, it still has a heavy fermentation potential, which is something that can cause us SIBOers problems. I randomly came across this and decided to give it a go one day, when I was desperate for a pizza fix. It shockingly worked pretty well and satisfied my craving! It’s not something I would recommend all of the time, because it’s greasy and not at all “healthy”, but it’s better than calling up Pizza Hut and for me, it really helped when I was about to cave. If you have aversions to dairy however, you’d best be scrollin’ on. The original recipe was found on Healthy Low Carb Living.
FIND THE ORIGINAL RECIPE HERE.
Simple, right? Throw some cheese in a pan, make sure it slowly cooks until brown on the bottom, and eat! Again, I know it’s not great, but when you’re desperate for some pizza love, you’re desperate.
_______________________________________________________________________
CHICKEN WITH BASIL CREAM SAUCE!
30 min. cook/prep time (FTD/Low FODMAP)
Ingredients: Butter, milk (see changes below), bread crumbs (see changes), boneless, skinless, chicken breasts, chicken broth, heavy whipping cream, chopped pimentos, parmesan cheese, basil, pepper.
I used to make this dish prior to starting this crazy restrictive diet. It was one of my favorites, most especially because it takes no time at all. I haven’t had cream in 7 months, and decided to give it a whirl. Cream is allowed on the FTD and has a low fermentation potential, as well as being low fodmap. SCDers and AIPers MIGHT be able to make the sauce with almond milk. I’ve used almond
milk as a sub for milk in plenty of recipes, so try it and report back! The basil, cream, and pimentos are shockingly good together and make for a very pretty dinner. My husband was quite happy to see this back in rotation. As was Hammy (my cat) because while I was putting the leftovers in a glass jar, I spilled some and it landed on her paw, which she lapped up furiously (she is SUCH a fatty cakes). I stole this guy from the Taste and Tell Blog.
FIND THE ORIGINAL RECIPE HERE.
Changes to the original recipe:
– Instead of milk, I used homemade almond milk (you could also try lactose-free milk)
– I used a mixture of gluten free breadcrumbs and almond flour for the “breading” (if SCD you could just use almond flour)
– I used my homemade chicken broth as the base, instead of the terrible store-bought variety with scary things in it.
Hope you enjoy this as much as I do!
______________________________________________________________________
SPAGHETTI SQUASH CASSEROLE!
2 hours prep/cook time (This recipe is /SCD/Low FODMAP/FTD)
Ingredients: Spaghetti squash, 1 lb. grass-fed beef (ingredient addition!), 2-3 large garden tomatoes (see changes to original recipe), salt, basil, parsley, onion powder, garlic powder (see changes), Mexican cheese blend (see changes).
I’ve been DYING to try out spaghetti squash on this crazy strict diet. I discovered this amazing veggie two years ago, when a friend of mine ordered it in a restaurant and I thought it was a joke. You can tell I was raised in a house where some sort of squash would never be considered a substitute for pasta. I didn’t even know these friggin’ things existed. When her dish came out I was still skeptical. I narrowed my eyes at her as she held her fork out to me to try it. But, I tasted it and was amazed. It was a dull sweet flavor, stringy like pasta with the slightest fiber-y chew to it. My eyes popped out of my head as my friend explained how easy it was to cook, how it could be found year-round in Hawai’i, and how it basically takes on the flavor of whatever sauce you pair it with. That week, I bought my first spaghetti squash. I began playing with it and trying out different recipes with it, always with success. I stumbled across this particular recipe and fell in looooooove. It started making the weekly rotation. After I got sick and my diet became limited to baby food and a few meats, I
thought I might not ever eat it again. But now I’ve re-introduced it with great success, and am enjoying it once more. I urge you to try it. It’s SCD-friendly, low FODMAP, and low FP (for the Fast Tract Diet
FIND THE ORIGINAL RECIPE HERE.
Before we jump into the changes to make this more SIBO-friendly, the recipe calls for cooked spaghetti squash. I’ve found that the easiest way to cook it is to roast it in the oven. You punch some holes in it with a knife (kind of treating it like a giant baked potato) and throw it in the oven for about an hour or a little over. Find directions on the different ways to cook/roast it here.
Changes to the original recipe:
– Probably obvi, but don’t use nonstick spray unless you KNOW it doesn’t have foul ingredients
in it…just rub some coconut oil on your glass-bottomed dish.
– I add in 1 lb. of grass-fed, no-hormone cooked ground beef, which I layer after the VERY FIRST bottom layer of spaghetti squash.
– I like to skin my tomatoes, as this makes them profoundly easier to digest. The procedure to do so is very simple and found here.
– Omit the garlic and onion powder if you are following low FODMAP guidelines.
– Instead of a Mexican cheese blend, which I can only find in local stores full of fillers and caking agents, I use a blend of fresh Monterrey Jack, Mozzarella, and aged cheddar cheeses that I grate myself. If you are following SCD, you may use Havarti or any other legal cheese that easily melts.
YUMMERS!
Also, I don’t want to make an entirely NEW post for this, because it’s common sense…but you can use Spaghetti squash in other normal pasta recipes. For example, one night last week we simply used it to make traditional spaghetti. I use Wellbee’s tomato sauce
_____________________________________________________
MOZZARELLA CHICKEN POPPERS!
4.5 hours prep/cook time (This recipe is /SCD/Low FODMAP/FTD)
Ingredients: Organic, no-hormone ground chicken, mozzarella,
bbq sauce, breadcrumbs (see changes for gluten free), salt, pepper.
So. I saw this on facebook and thought, “I can make that gluten free!” It was a buzzfeed video of all things but it looked simple and tasty. So, here we are! I made them that night. My husband REALLY liked them. They are very basic, but with SIBO we often need to be basic. I will make them again and will make them smaller. I accidentally made them more 
meatball size than “popper” size. So the ratio of chicken to cheese was a little off. Still, I liked them well enough to eat the leftovers the next day. 🙂 So make this easy-peasy dinner or take them to a party as an appetizer! I found the original on Buzzfeed Food.
FIND THE ORIGINAL RECIPE HERE.
Changes to the original recipe:
– I used a mixture of almond flour
“breading.”
– If you are SCD, you should either make your own bbq sauce, or buy it here
– If you are SCD or low FODMAP, you will have to sub the mozzarella with havarti or another easily-melting cheese.
______________________________________________________________________
CHEESY CHICKEN CROCK-POT SPAGHETTI !
4.5 hours prep/cook time (This recipe is SCD/Low FODMAP/FTD)
Ingredients: 2 organic, no-hormone chicken breasts, 1/2 red bell pepper, 1/2 green bell pepper, diced onion (see changes to original recipe below), 1 small can mild green diced chiles, cumin, garlic powder (see changes), salt, pepper 1 can cream of mushroom soup (see changes), 3 cups grated cheddar cheese, cooked spaghetti noodles (see changes for replacements for noodles).
I really needed a change of pace when I found this recipe. I needed a new chicken dish. AND
I needed to add in peppers. I have always LOVED bell peppers. But again, when I started on this disgustingly boring food journey with SIBO, I omitted them for awhile, as they’re known to be a little harder on the ole digestive tract. But, they’re back in, people!!! You can ABSOLUTELY make this dish without them, however, just get creative! The one thing I was struggling with was what to use in place of pasta. GF pasta, according to the FTD, is almost just as high in fermentation potential as regular pasta, so that was out. Then it came to me…spaghetti squash! As I talked about above, I had JUST added spaghetti squash back in and I thought, “BRILLIANT!” I will use it as pasta in this dish! Wellllllll it didn’t work out. I left the spaghetti squash to roast while I went for a walk, but got caught up with my SUPER chatty neighbor and cooked the squash way too long. It was a disgusting, gooey mess. I chucked it, super pissed. I decided instead to mix the dish with 
some low amylose rice noodles. Rice noodles can be very high FP (fermentation potential…FTD slang) as well, but if you can find some low-amylose rice noodles, they are much more easily digested. Some suggested brands are: Shirataki Rice Noodles
FIND THE ORIGINAL RECIPE HERE.
Changes to the original recipe:
– Omit garlic powder
– If you are opposed to mushrooms (some lists state they are high fodmap, some don’t)
substitute cream of chicken soup or make your own! (Most recipes call for flour, but you can often substitute wheat flour with tapioca flour
– If you are not yet able to tolerate bell peppers, get creative! Some substitution suggestions might be carrots, tomatoes, chiles, or celery root.
– Exchange the traditional pasta noodles for spaghetti squash, low-amylose rice noodles, or konjac noodles (konjac noodles are the lowest FP noodles you can find and are less likely to cause problems than any of the other options) Also, add cooked stew to the pasta/squash, do NOT add the squash or pasta to the stew. Keep them separate until ready to eat.
_____________________________________________________
BUTTERNUT SQUASH SOUP!
40 min prep/cook time (This recipe is Low FODMAP/FTD)
Ingredients: Butternut squash, coconut oil, bone broth (see changes), salt, pepper, cinnamon, nutmeg, garlic powder (see changes), maple syrup (see changes), butter, arrowroot powder (optional).
It was fall and I was craving fall-ish food. Even though fall here in Hawai’i isn’t very fall-like, the weather does get cooler and some leaves start to fall. 🙂 I wanted a very simple soup recipe that didn’t call for 400 ingredients (like most soups). I give you, this! It’s easy and fast and while
it’s not the BEST butternut squash soup I’ve ever had, it certainly fulfilled my craving. I paired with with my Brazilian cheese bread and slopped it up. It’s also great for lunch. I think you could tweak/add to the recipe as much as you wanted! Original recipe found at Our Small Hours.
FIND THE ORIGINAL RECIPE HERE.
Changes to the original recipe:
– I did find that the soup was a little too liquidy when I was finished, so I 
slowly added in arrowroot flour as suggested. I’ve also added gluten free flour mix when I was out of arrowroot and think I prefer the gf mix. Whichever you add, be sure to do it slowly, because if you add too much it will drastically change the taste of the soup.
– I use my homemade meat broth recipe (found at the top of the page) instead of bone broth, for reasons listed under my SIBO Guide page. Bone broth is often not good for SIBO. It turned out great.
– You may omit garlic powder if low fodmap.
– You may use honey instead of maple syrup if SCD.
______________________________________________________________________
CHEESY HONEY MUSTARD CHICKEN !
1 hour prep/cook time (This recipe is /SCD/Low FODMAP/FTD)
Ingredients: Boneless chicken breasts, honey, dijon mustard, lemon juice, paprika, lemon pepper, mozzarella cheese (see changes to keep SCD), bacon (I omitted).
I clearly like chicken. I realized I have a lot of chicken dishes. What can I say? Chicken is yum. I threw this dish together randomly one night because I wanted to try something different. My husband and I both really like it and it couldn’t be more simple. My kind of recipe. Fast, easy. I left out the
bacon because I have a weird thing about eating meat on top of meat. That’s just weird. NO bacon-wrapped steaks on dis’ blog, yo! I got the original recipe from Plain Chicken. I suppose that blog lives up to its name! Anyway, if you’re looking for a quick easy dinner that has a yum factor, look no further. I gots ya covered. 🙂
FIND THE ORIGINAL RECIPE HERE.
Changes to the original recipe:
– If you are on SCD, omit the mozzerella, and use Havarti or another legal cheese that easily melts, instead.
– IF you are SCD, it is highly recommended that you make your own mustard, OR you can buy it from Wellbee’s, an SCD company. Get it here.
_____________________________________________________
ZOODLES WITH ROASTED RED PEPPER SAUCE!
35 min prep/cook time (This recipe is SCD/Low FODMAP/FTD)
Ingredients: Zucchini, red peppers, olive oil, soft goat cheese (usually chevre – see
changes if SCD), sea salt, onion, garlic (see changes for low fodmap).
I have been meaning to try “zoodles” for some time now. I even have a handy dandy Julienne veggie noodle maker
you can use this little gadget?) When I came across this recipe I thought: “I’m convinced! It’s time!” so I broke out my lil’ gadget and went for it. Also, I’ve been excited to get peppers more into the rotation and roasted red peppers sounded glorious. This recipe is so fantastically simple and quick, you’re gonna love it! I roasted my delicious peppers according to the original instructions, then got to work making my zoodles. It was very easy. I made sure to peel the zucchini first (to aid 
digestion) and I only made noodles from the non-seeded part. Meaning, I stopped when I hit seeds on each side. One small zucchini, even when peeled and when stopped before hitting seeds, still makes enough for one person. There are many ways to cook zoodles, but I found baking them in the oven (even at low temperatures) made them lifeless and made half of them stick to the pan. So you can do it that way, or you can do it my way.
My way is simply to throw them in a buttered (or gheed!) pan and sautée them for about 8-10 minutes until desired softness. I don’t abhor watery noodles the way the rest of the Pinterest world seems to. But the choice is up to you! I found this recipe at GI 35 food blog.
FIND THE ORIGINAL RECIPE HERE.
Changes to the original recipe:
– Peel zucchini and stop when hitting seeds
– IF SCD, you may substitute dripped goat’s milk yogurt in place of the cheese or chevre.
– Omit garlic and onion (I did and it was still tasty!) if low fodmap.
Super delicious, super easy, super thankful for this recipe! Enjoy!
_____________________________________________________
GLUTEN FREE PIZZA!
1 hour prep/cook time (This recipe is Low FODMAP/FTD)
3.5-4 FP per slice (dependent upon toppings)
Ingredients: White rice flour, brown rice flour, tapioca flour, olive oil, baking powder, sugar, yeast, salt.
I know, I KNOW what you’re thinking. “We shouldn’t be eating pizza with SIBO!” Well, for starters, I no longer have SIBO, and secondly, I decided to include this because it’s better than breaking down and ordering Pizza Hut. If you’re going to die without a pizza fix, this is a big improvement. And it is by FAR the best gluten free crust I’ve ever made. And trust me, I have done the legwork. I’ve made about 20
different crusts over the years and they’ve always been…off. Just not quite right. This one was great. So if you’re gonna cheat, this is your cheat. Trust me. I found the original at The Minimalist Baker. I tip my hat to them for this recipe – it’s easy, delicious, and made this pizza-lovin’ gal super duper happy. 🙂 **ONE BIG NOTE** She notes this on the original recipe, but I didn’t notice it early enough. This strangely makes 1.5 pizza crusts, so be sure to know that going in so that you don’t slop it all into one and make one hugely thick crust (like I did…ate it anyway!). 😛 Thank you kindly to the people at The Minimalist Baker for the recipe!
FIND THE ORIGINAL RECIPE HERE.
Changes to the original recipe:
– For the toppings, add whatever you like! I like to use a combo of freshly grated monterey jack cheese, mozzarella, white cheddar, and a little Parmesan. I threw on some delicious (no-nitrate!) pepperoni but you can add whatever you like! Every Christmas eve my family makes homemade pizza instead of the traditional Christmas meal. Its OUR tradition, and I didn’t want to be left out of it. So I am beyond thrilled to be able to nosh pizza with the fam this holiday.
– If you want to keep the recipe lower FP (for those that follow Fast Tract Diet
– I use 1 TBSP (per the recipe) of sugar to feed the yeast, but I replace the other 2 TBSP with Lakanto
Yes I cook in antlers at Xmas time, ok? 😛
_______________________________________________________________________
ZUCCHINI CHICKEN ENCHILADAS!
1 hour prep/cook time (This recipe is Low FODMAP/FTD/SCD)
Ingredients: Organic, no-hormone chicken breast (cooked and shredded), cheese of choice (mozzarella, havarti or cheddar), zucchini, olive oil, garlic (see changes for low FODMAP), onion (see changes), chili powder, ground cumin, tomato sauce (see changes), paprika, cornstarch (omitted), corn (omitted), diced roma tomatoes, fresh cilantro, salt and pepper.
I am zucchini-obsessed. I never knew (before having SIBO) that zucchini was such a versatile food! Now I feel like I use it in a ton of different ways. I came across this idea on Pinterest and was STOKED. It sounded delicious! However, I modified the recipe so much that the original
was almost nearly abandoned. I am still posting the original here though, to give credit to the person that posted it and also because someone else might find the original to be more suited to their taste buds. My husband and I were THRILLED with this dinner – it’s a definitely a new fav ’round here! Of course I piled it with cheese, much like I do everything else, but as mentioned above, there are cheese substitutes you may try if you have a dairy or casein allergy, or you could just omit the cheese entirely and I still think you’d be pretty derrrrn happy. I found the original recipe at Cooking Classy, though there are lots of changes in my version. Before beginning the recipe though, you need to start with a cooked and shredded chicken breast. Instructions here.
FIND THE ORIGINAL RECIPE HERE.
Changes to the original recipe:
– I left out both the onion and garlic (if you are following low FODMAP you too should omit these also) but I did use garlic-infused olive oil
– I omitted the ancho chili powder because I had none on hand, and subbed cayenne pepper for the regular chili powder.
– I omitted both the corn and cornstarch (SCD illegal if you are following SCD). You don’t need them, anyway.
– If you are SCD or low FODMAP, you will have to sub the cheese with havarti or another easily-melting cheese. I used my favorite Vermont white aged cheddar. It was perfect.
– Instead of tomato sauce, which just sounded weird, I bought organic salsa
– I did not need the 2/3 cup water…I just combined the chicken and salsa and it was plenty wet. I cooked it altogether on the stove with the spices until it was well-combined and the salsa had cooked down a bit.
So to sum it up, I combined the chicken, spices, and salsa and cooked it on the stove until well-combined. I then added it to the zucchini boats, added the cheese, and cooked it until melted. DEEEELICIOUS.
_______________________________________________________________________
STUFFED PEPPER MEXICAN CASSEROLE!
1 hour prep/cook time (This recipe is Low FODMAP/FTD)
Ingredients: Olive oil, 1 lb ground beef (or ground turkey), onion (see changes if FODMAP), 2 bell peppers, 3 cups cooked rice (see changes for the least offensive), diced tomato, shredded cheddar cheese, oregano, garlic salt, red pepper flakes (optional), salt & pepper.
So, I came across this recipe in a quick and dirty (and rushed) search one night. I’d thawed out a pound of ground beef and had planned to make meatballs, but I ran out of time as I got home from work late. I was like, “WTF do I do with this meat?” I didn’t have any of the stuff needed to make my go-to ground beef recipes, so I got on Pinterest and blithely searched, “ground beef recipes.” This one came up and I had everything on hand already, so I went for it. It was super duper fast to throw together and my
husband LOVED it. **Side note about my husband loving dishes. I am NOT the kind of woman that automatically cooks for my husband, nor do I feel obligated to. We often eat separate dishes because of my food issues, and he cooks his own (though we do eat at the same time). I just want to make that clear, because I think too many women, even in 2016, still feel obligated to “take care of their man.” And men aren’t children and do not need to be taken care of…that kind of thinking is belittling to both men and women. And Obvs, if you enjoy cooking as a hobby and don’t do it as an obligation or as some warped responsibility simply because you are female, that is a different thing altogether. Leaping off this soapbox now…
Annnnnywho, I whipped this concoction right up and we both enjoyed its fruits for several days. You cannot beat tasty and quick. 🙂 I got the original recipe from Who Needs A Cape.
FIND THE ORIGINAL RECIPE HERE.
Changes to the original recipe:
– I used the 3 cups of rice the recipe calls for, however the next time I make it, I’ll use a little less (maybe 2-2.5 cups) as the dish turned out a little too…”rice-y.” Also, I use Jasmine Rice
– If you are low FODMAP, you may omit the garlic salt (or use a tiny bit of garlic-infused olive oil
– I omitted the onion (because I LOOOOATHE onion) and you should also admit it if you are low FODMAP.
– Always use fresh cheese instead of the pre-shredded cheese, as the pre-shredded is full of fillers. You really will taste a difference. I love to use organic white Vermont cheddar cheese.
_______________________________________________________________________
SUN-DRIED TOMATO AND FETA MEATBALLS!
1 hour prep/cook time (This recipe is Low FODMAP/FTD/SCD)
Ingredients: 1 lb. ground turkey (or chicken), feta cheese, sundried tomatoes, fresh thyme leaves, egg (see changes if eggless), garlic powder (or salt, omit if low FODMAP), almond flour, water, olive oil for frying.
I have a new-found thing for meatballs (why does that sound dirty?) since this is like my 4th
meatball recipe on here. They’re just so easy to make and keep around for delicious snacks! I found these and they immediately made my mouth water. The flavors just sounded so good together. I chose ground chicken instead of turkey because, well, I just haven’t liked a single turkey meatball recipe that I’ve tried yet. And I had ground chicken in mah fridge. I threw these together in no time and was really happy with them. Joe and I devoured them all in one night! I found the original recipe on I Breathe, I’m Hungry (love that blog name, btw). I hope you enjoy these as much as I did! Definitely a tasty twist on an old standby.
FIND THE ORIGINAL RECIPE HERE.
Changes to the original recipe:
– As mentioned, I used chicken instead of turkey. But do what you prefer!
– I am eggless, so I omitted the egg and used 1TBSP of coconut oil
– Omit the garlic powder if you are low FODMAP.
– I used Wellbee’s
– A little tip…add the feta (or goat cheese if you prefer) last, otherwise it gets all mixed and melted in and you don’t get those glorious chunks of cheeeeeeese.
_______________________________________________________________
TOMATO BASIL PARMESAN SOUP!
1 hr 20 min prep/cook time (This recipe is SCD/Low FODMAP/FTD)
Ingredients: Olive oil, celery, carrots, onion (see changes), garlic (see changes), basil, oregano, bay leaf, fire roasted diced tomatoes with juice, chicken stock, butter, flour (see changes for gluten free), heavy cream (see changes), Parmesan cheese, salt, pepper.
I have gotta tell ya…this is by far the best tomato soup I’ve ever had. EVAR. Even my tomato-hatin’ niece loved it! You will lap it up like a dog. Trust your girl. I make it alongside an ooey gooey grilled cheese on gluten free bread. (I have found a gf white bread from Safeway called Good Eats brand that is really good!). I know someone of you don’t do cheese or dairy, and if that is the case, this recipe will still work minus the cheese and cream. See the changes for details. This recipe makes a HUGE vat o’ soup that will last you many, many meals. And you will love me for life. 🙂 I found the original recipe at Carlsbad Cravings.
FIND THE ORIGINAL RECIPE HERE.
Changes to the original recipe:
– I use my own homemade chicken stock, as per usual.
– I use gf flour (GF Mama, Mama’s Almond Blend All Purpose Flour
– Obviously if you are dairyless, you would have to omit the Parmesan. Just talking about this makes me sad, but I still think this would make one hell of a soup! 🙂
_______________________________________________________________________
STUFFED PEPPERS!
1 hr 20 min prep/cook time (This recipe is FTD/SCD)
Ingredients: Grassfeed beef, 3 bell peppers, white jasmine rice (see changes if SCD), black beans (see changes if FTD), taco seasoning, salsa (see changes), white cheddar cheese (see changes), fresh cilantro.
This is a recipe I used to make almost weekly pre-SIBO. I am happy to report that I’m back to it! However, the website in which I found the recipe has been removed from the internetssss (wha?) so I am forced to share this one by memory. I don’t think I’m leaving anything out, but ya know…my brain isn’t really to be trusted. The good thing about this recipe is that it’s easily manipulated – you can add and subtract ingredients easily and the result is still YUM.
1) Halve your peppers and remove seeds and innards. Slather with olive oil, and place in oven to cook at 375 degrees for about 20-25 minutes (or until thoroughly cooked).
2) While your peppers are cooking, brown your beef, using salt and pepper to taste, on the stove (I use about a pound but inevitably have “stuffing” leftover).
3) When the beef is ready, drain grease and add meat back to the pan. Add salsa to the mixture (about 1/2 a jar or 1 cup…I use organic salsa or you can make your own!) add a 1/2 package (or more to taste) of taco seasoning, and the black beans (drained – I only use about 1/3 cup of beans but you may use more or less to preference). I find homemade taco seasoning without the nasty ingredients at my local co-op, but you can also make your own. Mix together.
4) After mixed, add 1/4 cup of water and simmer on the stove, stirring occasionally, until the water is cooked almost completely down.
5) While your “stuffing” is cooking, take 1/2 cup of dry jasmine rice and prepare to your liking
on the stove (I find rice recipes vary…I usually cover with water and once it begins to boil, I place it on a super low heat until the water is virtually gone…about 15 minutes)
6) Once your rice and stuffing is ready, mix them together in a bowl, then spoon them into the halved peppers until about halfway full.
7) Place some shredded cheese into the middle of the peppers (I usually use about 1 cup total of white cheddar cheese for the entire recipe)
8) Fill the rest of the peppers with the stuffing, then cover the dish with foil. Cook in the oven for another 15-20 minutes.
9) Uncover the dish and place the rest of the shredded cheese on top, cook until thoroughly melted.
10) Eat and love it! 😛
Changes to the original recipe
– I have made this recipe without rice and it was still very good (though a bit greasier since the rice tends to soak up the extra grease) so feel free to omit it.
– You can also omit the black beans if you like (I personally only use a small amount because they are very high in fermentation potential via the Fast Tract Diet
-I pick out the onions in the salsa. Some don’t eat onions because they are low fodmap, I don’t eat them because I think they’re the most disgusting food on the planet. 😛 I purposely buy the salsa with the big onion chunks so they’re easy to remove.
– If you are lactose intolerant or just avoiding dairy per your diet, feel free to make these without the cheese. They’re still good. 🙂
_______________________________________________________________________
THE BEST CHICKEN SALAD YOU’VE EVER HAD!
45 min prep/cook time (This recipe is Low FODMAP/FTD)
Ingredients: Cooked chicken breasts (the recipe says bone-in…I say NO), seedless grapes (I love the purple ones b/c they’re pretty!), celery, almonds (see changes), scallions (see changes), fresh dill (see changes), parsely, mayonnaise, lemon juice, Dijon mustard, salt, pepper.
Hold on to your chicken salad hat…’cause this recipe is gonna replace that chicken salad hat with a better tasting chicken salad hat. It is so damn tasty. I’m obsessed. I literally have made it every single week since I found it. Joe calls it my “chicken crack.” Well, it is. No shame here. I needed a new lunch thing and I was getting sick of my usuals. This is a great recipe because you can play with it. Don’t eat mayo? Fine, sub in avocado or Greek yogurt or vegan mayo instead! Don’t eat nuts, leave ’em out! Wanna get creative? Add different herbs, cranberries, onions, whatever! I eat this on rice crackers, on mah new cheese tortillas, on my tapioca tortillas (all recipes on this blog), or just with a spoon. I found the original recipe at How to Feed a Loon (great blog title, btw) and adjusted it to my liking.
FIND THE ORIGINAL RECIPE HERE.
Changes to the original recipe:
– I use chicken breasts and cook them in a simple solution of 1/2 water, 1/2 homemade chicken broth on the stove until thoroughly cooked.
– I am not a fan of regular mayo, but I looooooves Miracle Whip. I know, sue me. It’s just so tangy! Like I mentioned above though, there are many alternative mayo options for chicken salad. Do yo’ thang!
– I omit the scallions (not a fan) and the almonds (I try to eat very few nuts) and the dill, but feel free to keep them in!
– I use FRESH lemon juice (the premade ones from the grocery store have all kinds of freaky chemicals in them). I’m probably getting enough of that from the Miracle Whip. 😛
_______________________________________________________________________
BLT “SANDWHICH”!!
30 min prep/cook time (This recipe is SCD/Low FODMAP/FTD/PALEO)
Ingredients: Bacon, Romaine hearts, mayo, cheese (swiss/white cheddar/gouda), tomatoes, pepper.
This is more of an idea than an actual recipe. But hey – we need more ideas, right? So it counts. It’s so good I had to put it on here. Romaine lettuce is one of the few veggies/greens that I can eat raw without trouble. Someone posted this idea in one of my forums and I thought, “BRILLIANT!” The next day, I made it and I’ve had it about twice a week since. It’s simple, the romaine heart is the “bread” and you can load it up without whatever you like! A blt, my deeelicious chicken salad above, turkey and cheese or whatevs! I use Pederson’s bacon
_____________________________________________________________
_______________________________________________________________
SIDE DISHES
Let’s get into some side dishes! When first starting out on any of these diets, it can be a good idea (if your gut was as messed up as mine was) to start out with pureed veggies. Yes people, I’m talkin’ baby food (homemade baby food). It sounds disgusting, but there are ways to make it much more tasty, I promise.
PUREED CARROT SURPRISE!
4.5 hours cook/prep time (SCD/Low FODMAP/FTD/Paleo/AIP/GAPS)
Ingredients: 4-5 large organic carrots, butter (or ghee), salt.
You can’t get any more simple than this recipe. You take 4-5 large carrots, peel them, chop
them into 1 inch pieces, and throw them on the stove. Cook them on a slow boil for 4 hours. I know 4 hours seems excessive, but for those with really terrible and sluggish digestion, cooking carrots for this long will break down the starches considerably. Throw it into your food processor (I use the Ninja Chop
_______________________________________________________________________
PUREED BUTTERBUT SQUASH SUPREME!
4.5 hours cook/prep time (SCD/Low FODMAP/FTD/Paleo/AIP/GAPS)
Ingredients: Butternut squash, butter, cinnamon.
Don’t you love how I use words like “surprise” and “supreme” to make it sound more magnificent? Did it work? The squash recipe is essentially the same as the carrot recipe (4 hours cooking), but I like to make it with butter and cinnamon. Whole Foods sells butternut squash already cut up (a biiiiiiig time saver because those things take FOREVER to get through). Sorry, no pretty pictures for you with this one, because I forgot to take them the last time I made it! 😛
_______________________________________________________________________
SPICY SWEET SQUASH!
1 hour prep/cook time (SCD/Low FODMAP/FTD/Paleo/AIP/GAPS)
Ingredients: 1/2 Kabocha squash, coconut oil, butter, cinnamon, nutmeg, ginger, coconut sugar (see changes to recipe below).
You’ve probably heard me talk on the forums about my love affair with Kabocha squash. It is
the queen of all squash. It sits on its throne in its squashy superiority. I love it because it really replaces the desire for potatoes. It has a similar sweetness (like sweet potatoes) and a similar consistency. This recipe (the best I’ve found…you’re gonna looooove me!) is from All Women’s Talk food page. It is crazy good. So grab a K. squash, cut it in half, scoop out the seeds, then cut off the skin and cut it into small(ish) pieces (1/2 inch to 1 inch thick).
FIND THE ORIGINAL RECIPE HERE.
Changes to the original recipe:
– An addition…I add butter! About 2 tbsp. Makes it even yummier.
– I use Lakanto
– I skip the ginger…I don’t have a good reason for it, I just usually don’t have it on hand.
_______________________________________________________________________
EASY-PEASY ZUCCHNI-SY!
30 minutes cook/prep time (SCD/Low FODMAP/FTD/Paleo/AIP/GAPS)
Ingredients: Zucchini (2 small or 1 large), salt, pepper, olive oil.
A friend with Ulcerative Colitis turned me onto this super simple recipe and it has quickly
become a staple. Grab a large zucchini (look at how HUGE that thang is! And yes…that is a C3PO tank top I am wearing) or a few smaller ones and skin them. As mentioned previously, skinning and deseeding veggies really helps aid digestion, as does cooking. Have you ever tried to deseed a zucchini? It isn’t the easiest thing. After I skin it, I cut it in half, then into quarter slices, then I cut those quarter slices in half. I take a sharp knife and run it along the top, trying to skin off the seeds. It takes a little work but I find it really helps me to digest the veggie better. The things we go through, right? I usually end up feeding a lot of the scraps to my cat. She’s weird…what cat eats raw zucchini? My fat lil’ Hammy, das’ who. After deseeding, cut it into 1 inch pieces and place in aluminum foil. Cover with some salt and pepper, drizzle in some olive oil, and pop it in the oven at 400 degrees for 20 minutes and you’ll have a tasty lil’ side dish! 🙂
Cooked Zucchini…deeeelicious!
_______________________________________________________________________
SPINACH BALLS/CAKES!
35 min. cook/prep time (SCD/Low FODMAP/FTD/Paleo/AIP)
Ingredients: Unsalted butter, 3 eggs (see changes below for eggless option), grated cheddar cheese, grated parmesan cheese, oregano, parsely, chopped spinach, gluten-free breadcrumbs (or almond flour), all-purpose gluten-free flour (see changes below).
I already know what you’re thinking…spinach balls?!?! Gross. But no! Not gross! YUM! I might as well admit to you that I’m sort of like a toddler when it comes to my vegetables. I often need them hidden in things. I stumbled across these a few years ago and they have been my go-to potluck dish for bbqs and parties ever since. They are super quick and easy and always a hit with my friends. They sound weird, but Imma tellin’ ya, even the kiddos will eat these strange little bastards. They’re also really great served with a thick ranch dip. I used to spend a lot of time chopping the spinach to prep for this recipe, but now with my new awesome herb scissors, I cut it right up and I’m done in a jiff! (Yes. I just said jiff). The original recipe was found on Gluten Free On a ShoeString.
FIND THE ORIGINAL RECIPE HERE.
Changes to the original recipe:
– If you would like to go eggless, simply add 1-2 TSBP of coconut oil per egg, and 1 -2 tsp.
water (not per egg, per the whole recipe). Ironically, this is what makes the “balls” become “cakes” instead…because without the egg to bind the ingredients, they fall a little flat. But never fear, they taste the same!
– I usually use gluten free Italian bread crumbs
– I do not use frozen spinach, but instead use fresh organic spinach.
– I usually use tapioca flour
The ones on the left are with egg (balls) and the ones on the right are without egg (cakes!)
________________________________________________________________________
CINNAMON BAKED PEACHES!
45 min. cook/prep time (SCD/FTD/Paleo/AIP)
Ingredients: Organic peaches, honey (see changes below), cinnamon
Ready to bake!
Okay, you FODMAPers need to avert your delicate eyes, because this recipe is not for you. Peaches are considered high FODMAP, but on the Fast Tract Diet, they are one of the least offensive fruits (lowest fermentation potential) and I do quite well with them. I only allow myself to eat fruit every other day. I couldn’t decide where to put this dish (Snacks? Desserts? Sides?) because I eat it for breakfast, alongside some delicious cottage cheese. It’s crazy easy and scrumptious! I have a very hard time with breakfast. Since I can’t eat eggs or coffee or bread, the fun has been taken out of breakfast. Many suggest eating a lunch or dinner meal for breakfast, but I just HATE doing that. Having a burger for breakfast is wrong…it’s just plain WRONG!!!! I REFUSE! Ok, I refuse every other day, because that’s when I get peaches. 🙂 The original recipe was found on the The Skinny Fork blog.
FIND THE ORIGINAL RECIPE HERE.
Changes to the original recipe:
– I make sure to peel the peaches for easier digestion. It’s super easy to peel a peach. Find out how to do it here.
– I use Lakanto
– I make a paste with the sugar/butter/cinnamon combo and pour it over the peaches before cooking.
– I don’t use the yogurt because I prefer cottage cheese, but yogurt could be yummy too!
I hope you enjoy! And bonus – they make your house smell peachy and amazing!
Finished product! GIMME.
_______________________________________________________________________
ZUCCHINI TOTS!
40 min. cook/prep time (SCD/FTD/GAPS/Low FODMAP)
Ingredients: Grated zucchini, egg, onion (see changes in recipe below), cheddar cheese, seasoned breadcrumbs (see changes), salt and pepper.
I’m just going crazy with the sides lately! I was getting sick of my roasted zucchini and really needed to mix it up! These are very simple (I only make simple things, if you couldn’t tell) and scrumptious! I’ve been making them ALOT lately because they keep so well. You just throw ’em back in the oven to warm them up when you’re ready! I make a big batch on Sunday that gets me straight through the week. Sunday is often my cooking day, where I prepare meals that I can munch on for breakfast and lunch throughout the week, leaving me to cook only dinner at night. I’ve basically discovered that if you add cheese to vegetables (well, let’s be honest…to anything really) that it suddenly makes them tasty. For those of you that don’t eat cheese, I’m so sorry. I love the stuff, so it’s present in a lot of my recipes! (See alternate suggestions for cheese at the very top of the page) I found the original recipe on The Skinny Taste.
FIND THE ORIGINAL RECIPE HERE.
Changes to the original recipe:
– If you are eggless, like this girl, you can sub in coconut oil for this recipe. I kind of eyeball it (you want the batter to be wet enough to mix and hold together when you ball it up but not super greasy…it depends on Zucchini size). I used two Zucchs last time and about 3 TBSP coconut oil.
– I use parchment paper instead of cooking spray (cooking sprays have all kinds of terrrrible thangs in them!)
– I omit the onion
– I use gf breadcrumbs
– Aged cheddar for SCDers.
_______________________________________________________________________
TAPIOCA WRAPS!
60 min. cook/prep time (FTD/Low FODMAP?)
Ingredients: Milk (see changes in recipe below), Tapioca flour, salt, canola oil (see
changes), egg (see eggless changes), mozzarella cheese, Parmesan cheese.
Ok all of you non-FTDers, turn your heads away! I am uncertain if tapioca flour is low fodmap or not. On the FTD, it is one of the least offensive non-gluten flours, which is great because it’s long been my favorite gf flour to bake with. Its consistency is most like that of wheat flour, making it a really good substitute. If you’re not eating mozzerella though, this is also out for you…which is a damn shame because these are THE. SHIT. For serious. These with the beef barbacoa stuffed inside are probably my new favorite meal right now. I’ve had it for lunch every day this week. I recently purchased a crepe pan, specifically because every time I try to make wraps in a regular skillet, I ruin them trying to turn them over (because the lip of the skillet is too high). Anywho, I bought this Anolon
FIND THE ORIGINAL RECIPE HERE.
Yes I cook in a bikini…Hawai’i is hot, ok?
Changes to the original recipe:
– You can use almond milk instead of dairy milk
– You can use goat cheese mozzarella if you handle that better.
– I use coconut oil instead of canola (wtf still uses canola oil anyway? that shit is turrrrible!).
– I replace the egg with a gelatin egg. If you’re not familiar, this is how you do it. I only use one kind of gelatin (other brands do not sit well with me) – Vital Proteins
– I often halve the recipe, which makes about 4-5 tortillas.
– I really prefer Authentic Foods
Be sure to follow the instructions exactly and also make sure you have a decent food processor. I have finally decided I am upgrading to a REAL Cuisinart, screw the mini one. I needs the heavy-duty mama. Enjoy these deeeeelicious wraps! 🙂
_______________________________________________________________________
CARROT AND PARSNIP FRIES!
35 mins prep/cook time (This recipe is /SCD/Low FODMAP/FTD/AIP/GAPS)
Ingredients: Organic carrots and parsnips, olive oil, salt, pepper flakes
I kept seeing people talking about parsnip fries on my SIBO page. Funnily enough, I’ve never
eaten a parsnip in mah life. I had to google what they looked like before going to the store. I’m sheltered, what can I say? But they’re carrot-y with a more fruity smell, I discovered! I bought a bunch and went to town! I LOVED these! Super yummy with a slight crisp and very tasty as a side. And they take NO time to make, which is oh-so-nice for someone like me. The dirty truth about me is that while I have a slight obsession with cooking tools and kitchen stores, I still kinda hate cooking. Don’t 
get me wrong, I love the finished product (unless I f*ck it up) and I feel a sense of accomplishment, but I just don’t LOVE the actual cooking part the way that some other people do. Plus, I’m not any kind of natural chef. I’ve learned a lot and improved in leaps and bounds, but I’ll still never be a great cook. But das’ ok. Because easy dishes like this make me look competent. This recipe was originally found on Martha Stewart’s site. That chick knows her way around a damn parsnip, I tell ya.
FIND THE ORIGINAL RECIPE HERE.
Changes to the original recipe:
– I have only have one lil’ tip: I cut the slices waaay thinner than she suggests. Because carrots and parsnips are extremely moist and water-filled, they don’t crisp up nicely unless they’re really thin. 🙂 Enjoy!
_______________________________________________________________________
BRAZILIAN CHEESE BREAD!
30 min prep/cook time (This recipe is Low FODMAP/FTD/)
Ingredients: Egg (see changes below for eggless version), tapioca flour, olive oil, milk (see changes for low fodmap option), Mexican farmer’s cheese (queso fresca), salt, Parmesan cheese.
Alright you SCDers and AIPers, please turn your gaze away from the screen because this recipe
is not for you, and I can’t see any way to MAKE it for you. These are DELICIOUS. I love them for a bread fix and they go great with pretend pasta (like the spaghetti squash recipes). They’re also a hit with my friends, as they are often a go-to to take to parties. The consistency is a bit mochi-like. If you haven’t had mochi, it’s a Japanese-style dessert that is really popular here in Hawai’i. It’s a different kind of consistency. These whip up quickly, but be warned, they’re not the BEST thing when they’re reheated. But they keep nicely in the fridge so I usually just make however many I want for a meal and keep the rest of the batter in the fridge for later. You’re gonna love these guys! The original recipe was found via the Simply Recipes page.
FIND THE ORIGINAL RECIPE HERE.
Changes to the original recipe:
– If you do not want to use real milk for the recipe, you could substitute lactose-free milk, OR try homemade almond milk (recipe for homemade almond milk below under “beverages”). I have not made these yet with almond milk, but I have successfully used almond milk in every other recipe that calls for milk with perfect results, so I’m confident it would work!
– Again, I am allergic to eggs, so I have to find a way to make every recipe eggless. For this recipe, I use a gelatin egg, made with this
– Again, I am quite picky about tapioca flour and much prefer Authentic Foods
– I sprinkle a little freshly grated Parmesan cheese on top of the batter just for a little “kick.” I highly recommend. 🙂
_______________________________________________________________________
BIG MARTHA’S MASHED POTATOES!
45 min prep/cook time (This recipe is Low FODMAP/FTD)
Ingredients: Russet potatoes (white), salt, pepper, cream cheese, whole milk, heavy cream,
unsalted butter.
Sorry SCDers, once again you must avert your eyes! I just recently added potatoes back in. I’d been avoiding them out of fear and because SCD had drilled it into my skull that they were “bad.” But I LOVESSSSS them! And it was sooo delicious to eat them again, especially with this super scrumptious recipe! 🙂 I hesitated with the “low fodmap” heading on this recipe, mostly because all of the low fodmap lists are so conflicting!!! But MOST of the lists I found stated that white potatoes were ok, so here we are. And russet potatoes are low in fermentation potential on the FTD so I was stoked to add them! I gotta tell you that I couldn’t stop taste-testing this dish while it was cooking. Because it was that yummy. Maybe it’s just because I haven’t had potatoes in awhile, or that mashed potatoes are SUCH a comfort food for me, but damn these are good. This recipe makes a 
HUGE batch, so eat what ya want, throw it in the fridge, and have it for leftovers for a week. I do not think it’s possible to make this recipe without the dairy, so I don’t really have substitution recs for this guy. I hope you enjoy them as much as I do!!! I found the original recipe at Martha Stewart (Big Martha always knows what she’s doing, ya’ll!).
FIND THE ORIGINAL RECIPE HERE.
Changes to the original recipe
– Honestly, there is no way to make this recipe more acceptable for other diets. IF you are concerned about the cream/milk, you could try using homemade almond milk or another milk substitute (like lactose-free milk or cashew milk), but I have not used these substitutes for this particular recipe (though I think they would work).
_______________________________________________________________________
ROASTED GARLIC BROCCOLI!
25 min prep/cook time (This recipe is SCD/AIP/Low FODMAP/GAPS/FTD)
Ingredients: Broccoli, garlic (see changes to recipe for low fodmap option), lemon, salt, pepper, Parmesan, olive oil.
Yay! A recipe for EVERYONE! Except me, that is. I actually don’t eat broccoli. It came up
very high for me on an allergy food test so I’ve been avoiding it. However, I used to make this recipe all of the time and it is DELICIOUS. So this week, I made it for my husband and decided to feature it here on the blog, since so many of you CAN eat broccoli, and since it’s legal on almost every single diet out there. This is one of my husband’s favorite veggie recipes. It’s quick, simple and oh-so-good. I have a confession though: I have always hated broccoli, even as a child. When I found this recipe years ago, I was thrilled. It is the only way I can deal with broccoli. Plus, I’ve learned that if you throw cheese on vegetables, they’re instantly good. 😛 Really, I would eat a brick if it
were covered in cheese. Be sure to keep an eye on these in the oven, because they can cook up FAST and you don’t want a bunch of blackened broccoli. I found the original at The Amateur Gourmet.
FIND THE ORIGINAL RECIPE HERE.
Changes to the original recipe:
– I omit the garlic and simply substitute one TBSP of garlic-infused olive oil
– The original recipe states that you may add pine nuts, but I omit those as well.
_____________________________________________________
CAULIFLOWER PARMESAN POPPERS!
1 hr 15 min prep/cook time (This recipe is Low FODMAP/FTD/)
Ingredients: Cauliflower, flour (see changes), eggs (see changes for eggless), panko breadcrumbs (see changes), Parmesan cheese, paprika, salt, pepper, coconut oil.
Cauliflower is another new food! How exciting!!! I used to make cauliflower a TON, because it’s truly such a versatile veggie. You can make it into “bread” into “rice” and all kinds of fun stuff. But it’s something I’ve been avoiding for awhile because I had trouble with it many moons ago. I’m happy to announce it’s back and I’m fine! I hesitated whether or not to qualify this as “low fodmap” because different lists say different things. The conclusion I finally came to was that you are NOT supposed to eat this during the elimination phase of low fodmap, but otherwise it’s ok. A lot of Kate Scarlata’s recipes include it, and she’s the
low fodmap queen, so Imma leavin’ it. Anywho, these were super yum! I made them as a side for Thanksgiving and they were a hit. They take a little time in the prep department, but they’re both crunchy and “poppery-ish” and make a great little addition to your meal. As I’ve mentioned before, I’m like a child when it comes to my veggies, so I have to “hide” them with cheese and fake bread. Haha. I really need to grow the f*ck up. I got this recipe from The Cozy Apron.
FIND THE ORIGINAL RECIPE HERE.
Changes to the original recipe:
– I subbed a mixture of almond flour
flour.
– As you know by now, I am eggless, so instead of the beaten eggs (which are just used in this recipe as a “glue”), I used my trusty ole coconut oil. Just a few tablespoons in a bowl before throwing the florets into the fake breading.
– I used a regular gluten free flour
There you go! A new food added to the list! Hurrah!
_____________________________________________________
VEGGIE PARMESAN CRISPS!
25 min prep/cook time (This recipe is SCD/Low FODMAP/FTD)
Ingredients: Carrots, Zucchini, Parmesan.
Super quick little snack! I love these little crisps! I usually keep some premade to grab as a quick snack when ravenous. And they couldn’t be easier (you guys KNOW I gots to have easy stuff!). You literally grate it all, throw it on a pan with parchment paper, and viola! You have a quick snack! These are also a hit
at parties for a little appetizer or “pupu” as we call it here in Hawai’i nei. 🙂 I found this recipe via Dinner Mom!
FIND THE ORIGINAL RECIPE HERE.
Changes to the original recipe:
– Only change needed is to always use fresh parmesan (without the crappy fillers) and to peel your zucchini and carrots for better digestion! Das’ it! 🙂
_______________________________________________________________________
SUMMER SQUASH AU GRATIN!
55 min prep/cook time (This recipe is FTD)
Ingredients: Yellow squash, zucchini, white russet potato (you may omit this, see changes), heavy cream, extra sharp white cheddar, salt, pepper.
Sorry SCDers and low fodmapers and AIPers, you must turn away from the screen! This recipe calls for dairy and cream, so you’re out! You could TRY 
making it with homemade almond milk…if you do I’d love to hear about the results! I also made this for Thanksgiving. I used to make this a lot for summer bbq’s (always a huge hit!) but stopped after my gut started trying to destroy me. Its back! I omitted the potatoes this time because we were also serving the Big Martha’s Mashed potatoes (recipe above) and I didn’t want to be potato redundant, however I have added them in the past and they are super good! I only used zucchini and squash and it turned out as excellent as I remember. I also forgot to take pictures of prep so you only get a few! This recipe takes no time at all to prepare and when you bring it out of the oven all good-smellin’ and bubbly, you’ll come back to thank me. Or you
should, anyway. 😛 I got this gem from Buns in my Oven and would like to thank them for their amazing recipe!
FIND THE ORIGINAL RECIPE HERE.
Changes to the original recipe
– As mentioned, IF you are concerned about the cream/milk, you could try using homemade almond milk or another milk substitute (like lactose-free milk or cashew milk), but I have not used these substitutes for this particular recipe.
– I make certain to peel both the zucchini and squash before slicing, to aid digestion.
_______________________________________________________________________
ROASTED YELLOW SQUASH “CHIPS”!
40 min. prep/cook time (This recipe is Low FODMAP/FTD/SCD/)
Ingredients: Yellow squash (zucchini also, if ya like!), garlic powder or salt (see changes if FODMAP), pepper, olive oil, Parmesan cheese.
I loooooves these! They are so quick and simple and delicious. Just to clarify, these aren’t really
“chips.” I have yet to perfect veggie chips. Mine always get burned when I try and come out disgusting. But these always come out juuuuust right. You just slice those puppies up, sprinkle on all of the toppings, pop ’em in the oven, and you’re good to go! A simple side dish you’ll be happy with. I found the recipe at The Gracious Pantry. The author uses zucchini along with yellow squash in her recipe, but I usually just use the yellow squash, which I think has a better flavor for the toppings (even though you guys know I love my zucchini!). Enjoy!
FIND THE ORIGINAL RECIPE HERE.
Changes to the original recipe:
– I make sure to peel my yellow squash to help aid digestion.
– I used garlic salt
– My oven is a little funky but I end up cooking these a LOT less time than the recipe calls for. Otherwise they get too browned.
That’s it! Eat those puppies up!
_______________________________________________________________________
ZUCCHINI PAERMESAN!
50 min prep/cook time (This recipe is Low FODMAP/FTD/SCD)
Ingredients: 2-3 zucchini, ends trimmed, sliced into 1/3″ discs, salt and pepper, 1 cup all-purpose flour (see changes), vegetable or canola oil (see changes), tomato sauce, crushed red pepper flakes (optional), mozzarella (see changes if SCD), fresh basil leaves, Parmesan.
Holy Zucchini, folks! (I really tried to come up with a funny zucchini pun, but it turns out…that’s not an easy feat!) I have a crush on zucchini…I never knew how versatile it was until I started this SIBO journey. You can seriously do so much with it! This dish was so VERY delicious, you’re gonna love it. And so will the vegetarians (sorry vegans…I loves mah cheese!) that are trying to beat SIBO, because this could also be a great main dish. I’ve made it 3 times in the last 2 weeks…it’s that yum. I got the original recipe at Gimme Some Oven. Despite it being a completely amazing dish, it needs some serious tweaking, because it does have some not-so-friendly SIBO stuff in it.
FIND THE ORIGINAL RECIPE HERE.
Changes to the original recipe:
– I peel the zucchini for easier digestion.
– A little tip – be sure to slice the zucchini thick enough. Otherwise it’s like a cheese dish with a tiny bit of zuch. 😛
– Instead of all-purpose flour, I use a gluten free blend. One of my favs is Gluten Free Mama
– For the tomato sauce, I highly recommend Wellbee’s
– Ditch the canola or veggie oil and go for olive or coconut.
– If SCD, omit the mozzarella and use another easily-melting SCD-legal cheese (I always recommend havarti, since it is the most mozzarella-like). 🙂
_______________________________________________________________________
JALEPENO CHEESE SNACKS (“JACK SNACKS”)!
25 min prep/cook time (This recipe is SCD/Low FODMAP/FTD)
Ingredients: Jalepenos, Monterrey Jack cheese
I know, I know. All of my recipes have cheese. I’m sorry. I just can’t help it. At least they are SCD legal and low fodmap though! And they are yummmmmmy! I know I say this a lot for my recipes, but they are so super fast and simple to make! I say that a lot because Katie does not do complicated. A natural chef I am NOT. And I mean TWO ingredients? Oh yeah. These are so good for a quick snack or to serve at cocktail parties. I took them to a potluck and people went bonkers over them. I will accept my thanks in gifts of cheese. 🙂 I found the original recipe at Buttoni’s Low Carb Recipes.
FIND THE ORIGINAL RECIPE HERE.
Changes to the original recipe:
– Only suggestion I have for ya is that if you want even more flavor, add TWO jalepenos pieces to the snacks. And slice those jalepenos thin, ya’ll…super spicy isn’t super fun for those with belly issues. You just want to add a little bit of flavor!
_______________________________________________________________________
CAULIFLOWER CHEESESTICKS!
1 hour prep/cook time (This recipe is FTD/SCD)
Ingredients: Riced cauliflower (about 1 large head), 4 eggs (see changes), mozzarella
cheese, oregano, garlic, minced, salt and pepper.
So again, everything I’ve read about cauliflower is conflicting for low FODMAPers. But I THINK it’s ok in smaller amounts. I myself can’t have it super often, but every now and then it seems to be ok. And 
DAMN is cauliflower good! Like zucchini, it’s super versatile. And this recipe is the SHIT, ya’ll. You’re gonna die. This is also a really popular party food, and something I serve at holidays, because it’s vaguely “healthy” but feels like a cheat. It’s a little more labor intensive than some of my other side dishes, but believe me, it’s well worth it. Have you been missing Papa John’s cheesesticks? Because ok…these aren’t really like THOSE, but they are a damn fine substitute. I got the original recipe from Jo Cooks. Hope you love ’em! Nevermind…I know you will!
FIND THE ORIGINAL RECIPE HERE.
Changes to the original recipe
– Of course, I don’t eat eggs, so I was a little worried about replacing FOUR eggs. Because of
this, I halved the recipe. It still made a pretty big pan and I think it made the sticks crisp up even more. Anyway, you really don’t need the eggs. The cauli is plenty wet so it helps to hold things together. But of course, I went with my old egg substitute standby, coconut oil. Just a few tablespoons until it had the hold I wanted.
– If you are SCD, you can sub the mozzarella with another easily-melting cheese like aged cheddar or Monterrey Jack.
-I omitted the garlic because I personally have a bit of a problem with garlic. But you can add just a touch of garlic-infused olive oil
_______________________________________________________________________
VEGETABLE FRITTERS!
45 min prep/cook time (This recipe is Low FODMAP/FTD/SCD)
Ingredients: Zucchini (shredded using a box grater), yellow squash (shredded using a box grater) OR carrots, eggs (see changes), flour (see changes), Parmesan cheese, oil, salt and pepper.
I have a confession. I tried several versions of this stupid recipe like 3 times before I finally got it right. And the solution was so simple. USE A NONSTICK PAN, people. For realsies. The first time was a disaster that ended up with a bunch of ingredients stuck to the pan and completely and totally inedible. Simply because I couldn’t flip the damn fritters because they were sticking so much. So the second time I use a shit ton of coconut oil and STILL couldn’t properly flip them. They were sorta edible, but dripping with oil, which was kinda gross. The third time I wised up and cooked them in my crepe pan. This
FIND THE ORIGINAL RECIPE HERE.
Changes to the original recipe:
– I used a tapioca flour
blend. One of my all-time favorites is Gluten Free Mama
– Instead of egg, I used coconut oil (1TBSP oil and 1 tsp water per egg is my usual conversion, but I admittedly just kinda eyeball it).
– I omit the garlic and you can too if you are low FODMAP.
– People get a little crazy trying to drain veggies for fritters. I don’t. In the past I’ve used my nut milk bag
___________________________________________________________
CUCUMBER DREAM BOATS!
20 min prep time (This recipe is Low FODMAP/FTD/SCD)
Ingredients: Cucumber, cottage cheese (see changes below), fresh basil, fresh cilantro, pepper.
Some people with SIBO say, “You CANNOT SNACK!!! Snacking is terrible and your system needs 3-5 hours!” (to allow the migrating motor complex to do its magic). I say, whatevs, SIBO nazis. If someone is hungry, they should eat. Period. If you’re consistently starving yourself in the guise of “healing” you might wanna reassess that strange logic. So, I give you with great flourish, my all-time favorite snack! I love this shit. It’s so easy and it’s always a hit for parties and bbqs too! 🙂 In fact my friend liked them so much, she deemed them, “cucumber dream boats” and they shall henceforth be referred to as such! The original recipe was found on Mrs Olson’s Kitchen.
FIND THE ORIGINAL RECIPE HERE.
Changes to the original recipe:
– I always peel cucumbers for easier digestion.
– If you are SCD or low FODMAP, you will have to sub the cottage cheese with farmer’s cheese. I prefer Friendship farmer’s cheese (another lil’ tip – add some homemade almond milk and some salt and you have your own SCD “cottage” cheese!)
Cucumbers are one of the few veggies I can eat raw without any trouble; which is awesome because I lovesssss ’em! So enjoy this perfect summer snack as much as I do!
_________________________________________________________________
CAULIFLOWER “BISCUITS”!
1.5 hour prep/cook time (This recipe is Low FODMAP/SCD/FTD)
Ingredients: Cauliflower, eggs (see changes if eggless), almond meal (see changes if nutless), nutritional yeast (optional), garlic salt, jalapenos, (optional), cheddar cheese (optional).
Cauliflower is just so damn versatile! I found about 400 different recipes for this idea. I ended up sort of combining 3 recipes to make these, and they were a hit. They don’t come out super pretty, but they are super yummy. The first batch I made without jalapenos and they were tasty enough, but the second batch I added them and
WOWZA! Game changer! Joe seriously ate like 8 of them. And as always, don’t touch your eyes or nose or mouth after dealing with jalapenos. I do this EVERY time like a total moron (I do not know what is wrong with me) and Joe finds it hilariously funny that I never, ever learn. Anywho, the recipe below is the one I used as the base. I changed it up quite a bit (as reflected in the “changes” section) and you could have even more fun with it…add bacon, herbs, all kinds of yummy crap! I found the recipe at Delighted Momma (I may be the only blogger with a recipe page that isn’t a Mother, for some strange reason).
FIND THE ORIGINAL RECIPE HERE.
Changes to the original recipe:
– Instead of almond meal, I used GF Mama flour blend
– I omitted the eggs, as I am eggless, but I also stole the idea to add 2 TBSP of melted butter from another recipe. I figured the extra fat would help the no-egg thing.
-I used a gelatin
– I did not use the yeast option, and instead added 3/4-1 cup of shredded cheddar cheese. You can use more or less than this to taste (or just use the yeast, if cheeseless!) I always use fresh cheese instead of the pre-shredded cheese, as the pre-shredded is full of fillers. I love to use organic white Vermont cheddar cheese.
_________________________________________________________________
ROASTED ROMAINE LETTUCE HEARTS!
20 min prep/cook time (This recipe is Low FODMAP/FTD/SCD)
Ingredients: Romaine lettuce hearts, olive oil, Parmesan cheese, salt and pepper.
So, a little while ago, I had grilled romaine hearts at a party. Hot DAMN they were tasty. We
only have a little beach hibachi grill, so I thought I would try it in the oven. This recipe could not be any more simple. And even though they are still quite tasty when roasted in the oven, I still highly recommend grilling them if you can. I could only find grilling recipes, so I sorta made one up.
1) Cut the romaine in fourths, and put it on a foil-lined cookie sheet. Douse them in olive oil (but of course you could use coconut or if ya wanted to get reallll cray, you could use garlic-infused olive oil) and add salt and pepper.
2) Sprinkle on some freshly grated Parmesan and throw in the oven at 425. (After quite a while it still wasn’t cooking fast enough, so I put it on a low broil until it crisped up). There will be some brown spots on it, but of course you want to take it out before it’s too brown.
We gobbled it right up alongside our steaks and Joe said, “this was tasty…what made you think to do this?” and I pretended like it was just my own ingenious concoction, because I am a giant liar. Enjoy!
_________________________________________________________________
CHEESE WRAPS!
25 min prep/cook time (This recipe is Low FODMAP/FTD)
Ingredients: Cheeeeeeeeeese. Pretty simple. 😛
Someone posted this idea on the FTD Facebook page and I nearly died. I mean, my love of cheese is renown. How have I not been doing this my entire friggin’ life?!?! It’s so simple and soooo delicious and versatile. I have thrown in turkey and avocado, my beef barbacoa (recipe above), or my amazing chicken salad (recipe also above). So, it couldn’t be ANY easier. You throw some cheese on some parchment paper, bake it at 310 degrees until it starts getting brown and bubbly, then take it out and wrap whatever your little heart desires inside it! I have tried Monterey Jack, White Cheddar, and Mozzarella cheeses. My favorite is a small combo of all 3! Enjoy! And thank you to whomever’s brilliance concocted this magical delight.
_________________________________________________________________
ROASTED BRUSSELS SPROUTS!
35 min. prep/cook time (This recipe is Low FODMAP/FTD/SCD/AIP/Paleo)
Ingredients: Romaine lettuce hearts, olive oil, Parmesan cheese, salt and pepper.
So, confession time. I had never, not ONCE in my life, had brussels sprouts. It’s kind of embarrassing to admit, but dammit people I grew up in the south, where the veggies staples are green beans (which, btw, are my most loathed vegetable), corn, and asparagus – all 3 of which are served drowning in butter/sugar. So these wild and crazy veggies are new territory. I kept seeing people talking about how yummy brussels sprouts were on the FTD page, so I decided I would give it a go. Surprise! I like
brussels sprouts! AND they’re easy to make. AND they’re pretty friggin’ versatile. As it turns out, they’re really good with just some olive oil, salt, and pepper (much like the romaine hearts), but I found tons of recipes online for them. Balsamic vinegar sprouts, dijon mustard sprouts, cheesy sprouts…you name it! So play around and have fun! I threw on some parmesan cheese at the last minute and it was a brilliant decision. But you all know my philosophy by now, cheese makes everything glorious. The original recipe I used was found via The Glowing Fridge.
FIND THE ORIGINAL RECIPE HERE.
Changes to the original recipe:
– None, except adding some freshly grated parmesan cheese to the tops! But get creative! Endless possibilities with these lil’ guys!
____________________________________________________________
____________________________________________________________
DESSERTS/SNACKS
I think it’s time for some desserts! When I first started out on SCD, this was the hardest thing for me. While I’ve long been a healthy eater, I’ve always had chocolate after dinner. Usually just a few squares of high cacao dark chocolate, but still…it’s something I’ve done for the better part of 10 years. So giving up chocolate for 5 months was HARD. I eventually came to the conclusion that I NEEDS DESSERTS! Yes, we have SIBO, yes, sugar isn’t great, but sheesh people, we should get to enjoy something nice and sweet every now and then. So here are some quick, easy favorites. 🙂
CHOCOLATE/PEPPERMINT FAT BOMBS ! (otherwise known as peppermint patties):
30 min. cook/prep (Keto/FTD/AIP/PALEO)
Ingredients: Coconut oil, granulated stevia (see changes to recipe below), peppermint essence, cocoa powder (see changes to recipe below).
These are oh-so-simple to make! Sorry SCDers, chocolate here. You CAN make fat bombs with other ingredients (peanut butter, almond butter, etc.) but these are my favorite. If you haven’t heard of fat bombs…where have you been?!?! These things are great. Many on the keto/paleo
diet train have been singing their praises for years. They give you a healthy shot of good fat, which keeps you fuller longer, helps aid brain functioning, immune system, and energy. This dish was found on Ditch the Carbs. She uses cute little
molds because she’s fancy. I use mini muffin tins because I’m not. They work fine. Many of you that have been on SIBOish diets can attest to how low energy it makes you. Because these diets are so low-carb, you can feel super sluggish and worn out for the first several weeks (and beyond). Getting enough fat REALLY helps. Especially if it comes in a scrumptious fat bomb.
FIND THE ORIGINAL RECIPE HERE.
Changes to the original recipe:
– I used Lakanto
– I have tried this recipe also with peppermint oil. I recommend peppermint essence instead, as the oil gave it a medicinal quality that I wasn’t fond of. But you can use either.
– I use raw, organic, dark chocolate cacao powder
_______________________________________________________________________
COCOA BUTTER CHOCOLATE COOKIES!
40 min. cook/prep time (SCD/FTD/PALEO/AIP/Low FODMAP)
Okay, while on SCD, I thought I was gonna die without chocolate. Like…D-I-E. I just love the stuff. Don’t judge, just indulge with me or move along with your non-chocolate self. Yes, you have vast willpower…now step aside and let me lap up the batter like a shameful dog. So, as I was saying, while on SCD I really wanted the good stuff. I finally came across a recipe with cocoa butter and lo and behold! It was legal! I immediately whipped up some cocoa butter cookies. 
Have you ever used cocoa butter
ORIGINAL RECIPE:
2.5 cups blanched almond flour (I use Wellbee’s
1/4 tsp salt
1/4 tsp baking soda
1 cup grated cocoa butter
1/4 tsp vanilla extract (SCD legal)
1/2 cup honey (OR Lakanto
Preheat the oven to 350 degrees, then combine dry ingredients in a large mixing bowl including the grated cocoa butter. Add the honey to the dry ingredients and stir together (do not go crazy trying to get it fully mixed…it’s impossible). Pop the bowl in the microwave for about 45 seconds. This melts the cocoa butter and will make it easier to stir. Form small balls (about a Tbsp each) and slightly flatten onto a baking sheet lined with parchment or oiled with coconut oil. Bake for roughly 7-10 minutes (depending on your oven) until the tops of the cookies are golden.
YUM, right? If you are following SCD, you will love these and be very happy to have a sweet treat! If you are not on SCD and want them to be even MORE taste-tastic, follow the changes below.
Changes to the original recipe:
– Add 1/4 cup raw organic dark cocao powder (I use this
– Because of the extra dry material, add 1 tbsp coconut oil
– Take a dark chocolate bar (72% cacao or higher…the higher the better!) and take just 2 pieces (squares) of the chocolate bar and chop it into shreds with a knife. Add it to the mix (or you could add raw cacao nibs
– Follow the recipe above.
***Please know that when you add cocoa powder and chocolate, it raises the FP considerably.***
_______________________________________________________________________
NO-GRAIN PUMPKIN MUFFINS!
30 min cook/prep time (SCD/Low FODMAP/FTD)
Ingredients: Almond butter, canned pumpkin, eggs (see egg replacement below), honey, pumpkin pie spice, vanilla, baking soda, salt, choc chips (see changes to recipe below).
You guys are gonna loooooooove this recipe! It’s AWESOME. These muffins are moist and delicious and super easy to make. I usually use homemade almond butter, but if I don’t have any on hand, I use Wellbee’s almond butter (find the website that is SCD-friendly on the SIBO Guide page). I love pumpkin, so pumpkin anything is a-ok with dis’ girl. I use canned organic pumpkin that I buy from a local co-op here. Just make sure it only has pumpkin listed in the ingredients, and you’ll be fine. The original recipe is from Eating Bird Food (LOVE that blog name btw…I’m always telling people that I “eat like a bird” on this SIBO diet). Of course I make a few tweaks to the original recipe, but it comes out gloriously good. So go straight to yer kitchen, whip up a batch, and come back and thank me for bringing these into your life. 🙂
FIND THE ORIGINAL RECIPE HERE.
Changes to the original recipe:
– Firstly, omit the choc chips…they don’t need them, anyway.
– I double the amount of pumpkin in the recipe…for more pumpkin-y goodness!
– I sub in one Tablespoon of Lakanto
– I sprinkle Lakanto
– I am allergic to eggs, so I have to make these without. If you have no problem with eggs, by all means, follow the recipe. Otherwise, use 3 TBSP of coconut oil and 1 tsp of water to replace the eggs. It works pretty damn well.
– I make these in a regular-sized muffin tin (you just have to cook them a little longer).
_______________________________________________________________________
STRAWBERRY POPSICLES!
3 hours cook/prep time (SCD/Low FODMAP/FTD/AIP/GAPS)
Ingredients: Strawberries, coconut milk, almond milk, vanilla extract, honey.
This recipe is actually for mango popsicles. But while I loooove mango (it’s my favorite fruit!) it is high in fermentation potential, as well as high FODMAP. So, I changed it to strawberries and they were so good I decided I should share this very easy recipe with you. Be sure to use either homemade
coconut milk, or a brand free of fillers and “natural flavors.” I personally prefer Natural Value
FIND THE ORIGINAL RECIPE HERE.
Changes to the original recipe:
– I (obviously) use strawberries instead of mangoes and berries.
– I deseed and then cook the strawberries. Place the deseeded fruit in a skillet with a small amount of water (around 1/4 cup or less) and cook on a medium heat for about 15 minutes. It will turn into a mushy red mess.
– I add about 1/2 cup almond milk (more depending on how many strawberries you’re using).
_______________________________________________________________________
NO GRAIN APRICOT MUFFINS!
50 min cook/prep time (SCD/FTD/AIP)
Ingredients: Almond flour, cinnamon, nutmeg, baking soda, orange zest, honey, egg (see changes below), vanilla, apricots, butter, coconut sugar (see changes below).
I’ve never really been an apricot fan. Not because I don’t like them, but because I don’t
think of them. Apricots have always seemed like the poor man’s peach. But they are low in fermentation potential via the FTD, so I thought I would give ’em a whirl. My GOD these were good. Best muffins I’ve made in years. They are super moist and tasty and just…different. I try to eat fruit only every other day but I’m going to admit to you that these were so good that I cheated a few times and had them 2 days in a row. They were just calllllllling to me! They take a bit of work but you’ll be thrilled with the outcome. They only make 5 muffins as is, so I think next time I’ll double the recipe. I found the original recipe at Texanerin. I wish I had prettier pics for ya, but as good as these were, they were a wee bit hard to get out of the muffin tin prettily. Some muffin liners would make them much more pleasing to the eye, but my damn stomach doesn’t have eyes, so it didn’t care.
FIND THE ORIGINAL RECIPE HERE.
Changes to the original recipe:
– I peeled the apricots before cooking to aid in better digestion. You can peel them easily, like you would a tomato or peach. Learn how here.
– I used coconut oil for an egg substitute (about 1.5-2 TBSP)
– I sprinkled a tiny bit of almond flour in the bottom of the muffin tin to absorb some of the extra moisture.
– I completely changed the Streusel. I omitted the walnuts and oats and only used the butter and cinnamon. I used Lakanto
_______________________________________________________________________
4 INGREDIENT COOKIES!
25 min cook/prep time (SCD/FTD/AIP/ Low FODMAP/GAPS)
Ingredients: Unsalted nut butter of your choosing (I use natural peanut butter), honey, sea salt, egg (see changes for eggless version).
When I first started out on the SIBO journey, I was initially doing SCD. I was DYING for something sweet, as I mentioned above. Before I was able to tolerate almond flour, I came across these cookies and found that they hit the spot! Back then, I was still using eggs. Since then I have discovered an egg allergy, so I set out to see if I could make these without the egg. I knew I couldn’t use coconut oil (my common go-to egg substitute), so I will went for my other old standby, gelatin. Again, I only use this
FIND THE ORIGINAL RECIPE HERE.
Changes to the original recipe:
– I added a 1/2 tsp of vanilla extract. Sooooo 5 ingredient cookies. 😛
– I used about 1/2 a TBSP of gelatin to replace the egg for this recipe so as to avoid making the cookies too “gelatin-y.”
Das’ it! ENJOY!
_______________________________________________________________________
GRAIN -FREE DOUBLE CHOCOLATE COOKIES!
40 min prep/cook time (This recipe is Low FODMAP/FTD)
Ingredients: Almond butter, cocoa powder, chocolate chips (70% or higher cacao content), honey, egg (see changes to recipe for egg replacement), sea salt, vanilla, baking soda.
Ohhhhh Lord of the Rings, people. This recipe is BOMB. I have probably tried about 20 gluten-free, grain-free cookie recipes. They’re always…okay. They’re always “cookie-like.” But these are the REAL deal. They were so delicious my husband and I ate the whole batch in two days. Whoopsie. They are melty and chocolate-y and brilliant. I know that chocolate is allowed on both low fodmaps and FTD, but it’s supposed to
be consumed in smaller amounts. So, TRY to just have a cookie or two (and you know, NOT eat the whole batch). But just be warned…it’s hard. Because they’re like little drops of heaven in your mouth. They bake up with a moist brownie-like consistency that makes them really luxurious and chewy. YUM. I found the original recipe at Detoxinista, whom I love I peruse her site all of the time for yummy ideas.
FIND THE ORIGINAL RECIPE HERE.
Changes to the original recipe:
– If you are eggless like me, you CAN make these cookies without. I like to use oil and water as an egg replacement, when the original recipe doesn’t call for a lot of oil already. I used 2 TBSP coconut oil and 1 1/2 TBSP water to make one egg. If you feel like the batter is still a little too thick, add a little more oil/water. But just to be clear, the batter is thicker than your typical cookie dough.
– This recipe calls for honey, but you could try other sugar subs if you like. I used honey, but you could also try Lakanto
– I omitted the baking soda by accident. The cookies still came out great.
_____________________________________________________
PUMPKIN SNICKER DOODLE COOKIES!
45 min prep/cook time (This recipe is Low FODMAP/FTD/Paleo/SCD)
I really needed some pumpkin in my life recently. I so love pumpkin. In fact, pumpkin pie is the ONLY pie I like. When I lived in Argentina, mashed pumpkin (like mashed potatoes but with pumpkin) was a common side dish and I loved it – perhaps I need to add THAT to this page! Anywho, these were easy and hit the spot. Not my favorite cookie recipe ever, but definitely answered my pumpkin-y craving. These are quite simple to make
but please NOTE: I had to cook them a LOT longer than the original recipe calls for. I ended up cooking them for almost 30 minutes. The original recipe calls for psyllium husks to “harden” up the cookie, which I omitted. I think this is why you must bake them significantly longer. My husband ate most of these and left me 
with like 5. Rude. Recipe found at Tessa the Domestic Diva.
FIND THE ORIGINAL RECIPE HERE.
Changes to the original recipe
– Instead of the palm sugar, I used my go-to sweetener Lakanto
– As mentioned above, I omitted the psyllium husk and just baked the cookies longer.
_______________________________________________________________________
PUMPKIN BREAD!
1 hour 40 min prep/cook time (This recipe is Low FODMAP/FTD/Paleo/SCD)
FP per serving: 5.6 each
Ingredients: Pumpkin puree, gluten free flour blend (I used Gluten Free Mama this time),
baking soda, vegetable oil or applesauce (see changes), vanilla, salt, cinnamon, brown sugar (see changes), nutmeg, ground clove, ground ginger, 3 eggs (see changes).
You guys already know, if you’ve been to this page before, how much I love pumpkin. Like…lurrrrrve it. I’ve been looking for awhile for the right pumpkin bread. Almost every recipe calls for both coconut flour and eggs. I try to stay away from coconut flour because of its strong fermentation potential (per the Fast Tract Diet
recipe that didn’t have eggs. I have recently begun adding a few eggs in here and there…not eating them directly but adding them in a few baked goods. So I went ahead and tried this with the eggs. It came out sooo f*cking scrumptious, you guys. I will be trying to find a way to make it eggless in the future, but it was tricky since the recipe calls for so much oil. And gelatin I’ve found doesn’t work super well in bready baked goods. So for now, sorry eggless people! But congrats to the people that can have eggs because you’re gonna go nuts over this one. It is sooooo so so so so good. Fo’ reals. I got the original recipe from Simple Food 365. Oh, and before I forget, I am going to start trying to give the FP of baking goods. For other foods it’s a little more difficult, as I don’t always cook the whole batch at once (meaning I cannot gauge how many servings there are) but for baking, I usually can. These come out to about 5.6 FP each, with 11 servings (size shown in pic below) in a standard size bread pan.
FIND THE ORIGINAL RECIPE HERE.
Even my cat Hammy wanted it! 😛
Changes to the original recipe:
– Instead of 3/4 cup brown sugar, I used Lakanto
real sugar, I used 3/4 cup plus a few tablespoons. It was the perfect amount for my taste level in sweetness. You can add more or less, depending on how sweet you prefer your dish (hint: taste the batter as you go along to gauge whether or not to add more). So to sum up: 1/8 cup brown sugar + 3/4 cup and 2 TBSP Lakanto.
– The original recipe calls for vegetable oil or applesauce. Since vegetable oil is horrible for you and apple sauce has a higher FP (fermentation potential per the FTD), I just substituted with coconut oil.
– Eggs. As mentioned above, I went ahead and used eggs. I urge you to try a flax seed replacement or possibly a combo of olive oil or gelatin and water.
– If you use canned pumpkin, make certain to find a brand that contains only pumpkin, sans fillers.
– The original recipe states that you should cook this for 1 hour. I had to cook it for 1.5 hours for it to actually be finished. I saw some comments on the original recipe that echo this, so I’m sure it depends on a variety of factors, such as your oven and the climate in which you live.
_______________________________________________________________________
GLUTEN FREE CINNAMON ROLLS!
2 hour prep/cook time (This recipe is Low FODMAP/FTD)
11-19 FP (depending on the changes you make to the original recipe)
Ingredients for rolls: Active dry yeast, warm water (110 degrees), granulated sugar, white rice flour (see changes below), potato starch, tapioca flour, xanthan gum, baking powder, baking soda, salt, milk (warmed to 110 degrees), unsalted butter, canola oil (see changes), eggs, vanilla extract.
Ingredients for filling: Unsalted butter, packed light-brown sugar (see changes), granulated sugar (see changes), cinnamon, salt.
Ingredients for frosting: Cream cheese, butter, powdered sugar (see changes), sour cream, vanilla extract.
Ok you guys…buckle up, because this is a bit of a complicated one. I had a super weird intense craving for cinnamon rolls. They used to be a really special treat (pre-SIBO) that I would have every 2 months or so. You know, the canned kind. 😛 But while these were super DUPER extra yummy good…they’re not exactly what I would recommend for SIBO. But because I have followers that are solely gluten free, I’m posting them. And hell, if you are craving them like I was, maybe making a batch twice a year and trying to only have one (actually they were pretty big so one was plenty for me) wouldn’t hurt ya too much. Ya gots to LIVE every once in awhile, people! I will tell you that I made several changes to make them even lower FP, and I have some suggestions for you to make them even lower. As they stand in my version, they were between 17-19 FP points each. I know. Yikes. But I think you could make them even lower with some adjustments. 🙂 But hey – it might be worth it to eat meat the rest of the day if you get to have one. 😛 Just sayin.’
These were also seriously labor intensive. The woman from the original recipe claims they take 
an hour. Ohhhh my husband laughed and laughed at that one! I’m sorry lady, I love this recipe but you must be some kind of kitchen Mary Poppins…you just snap your little fingers and poof! These are ready! It took me two full hours, peeps. Don’t let those bloggers lie to you. I’m not too mad at her though, because I really loved how they came out. Especially because I have tried 3 other versions with almond flour that came out terribly. I got the original recipe from Cooking Classy. So let’s get into those changes because there are a bunch.
FIND THE ORIGINAL RECIPE HERE.
Changes to the original recipe:
Roll changes:
– Instead of granulated sugar (except for the 1/2 tsp for the yeast, in which I used regular granulated sugar) I used Lakanto
instead of 1/2.
– There are two kinds of white rice flour – glutinous and non-glutinous. You want to purchase the sweet white rice flour
– There are two kinds of potato starch – unmodified and modified. You want the modified, because of the significantly lower FP. Again, I only had the unmodified. This would really help FP points also.
– I used lactose free milk to save points.
– I used coconut oil instead of canola.
Filling changes:
– I used only 1/4 cup brown sugar + 1/2 cup Lakanto
– Instead of 1/4 granulated sugar, I added more Lakanto
Cream Cheese icing changes:
– The only change here is the powdered sugar. I kept quite a bit of powdered sugar (1 cup)
because I don’t make frosting enough to know how important it is to consistency. I think it is like quite important. If anyone has a better FP suggestion/sub for this, please send it to me! This, I think, it what really put the FP through the roof. However, I didn’t use the entirety of the icing, so that’s lowers the overall FP a bit as well. Next time I will try using less powdered sugar and more Lakanto
Anyway, that’s it! They take awhile, but they are delicious. If you are a gluten free house and want to give your family or kids a treat, these are great. If you are a SIBO-er, I firmly recommend making the changes above. IF you do, you can get these as low as 11 per roll. Which in my opinion, it totally worth it every now and then. 😛
_____________________________________________________________
BLUEBERRY MUFFINS!!
1 hr 25 min prep/cook time (This recipe is Low FODMAP/FTD)
Ingredients: Gluten-free four mix, baking powder salt, sugar (see changes), almond milk
(see changes), coconut oil, egg (see changes), fresh blueberries.
I REALLY hesitated on whether or not to post these. Mostly because I’m still playing around a bit with the recipe. But Joe was a huge fan and told me I was crazy, so here ya go. I LOOOVE blueberry muffins. I’ll keep tweaking it and update you as I improve upon it. 🙂 These are simple and really hit the spot, since I’ve tried about 7 different gf/egg-free blueberry muffins and not liked any of them. Turns out, blueberry muffins are REALLY hard to make them without eggs. But these worked, so huzzah! They make a smaller batch (about 8 muffins – though the recipe says 6) and went with my morning coffee like gangbusters. That may be the first time I’ve ever said “gangbusters.” What a dorky thing to say. Annnnyway, I found the original recipe at Real House Moms. Tell me what ya think!
FIND THE ORIGINAL RECIPE HERE.
Changes to the original recipe:
– I used my favorite almond gf blend, GF Mama
– I subbed in Lakanto
to taste…the batter tasted goooooood!). And remember to sprinkle some on the top before ya bake!
– I had been avoiding almond milk, as it seems to bother me (histamine). I used lactose-free milk, but you could try cashew milk or even coconut milk if you wanted to get really crazy.
– I had to cook these waaaay longer than the recipe said (maybe the lack of egg?) so just have patience and keep checking on them. Even though the tops looked a little TOO brown, they weren’t. They were soft and yummy. 🙂
__________________________________________________________
_______________________________________________________________
BEVERAGES
HOMEMADE ALMOND MILK!
9 hours cook/prep time (SCD/Low Fodmap/FTD/AIP)
Ingredients: Almonds, water.
When I decided to go off cow’s milk for awhile, I was sad. I love dairy. Cheese, milk, yogurt, sour cream…ya name it. It is probably my single favorite food group. So when I was faced with giving it up (at least for a time) I went into dairy mourning. I can now eat some hard cheeses, but I still stay away from milk. I needed something for my dairy fix I started looking at how to make nut milks, which I’d never done before. I’d had store-bought nut milks and thought they were disgusting. Plus, they were full of terribly awful things (carrageenan, gums, stabilizers, etc.). But, I decided to go for it. What the hell, right? Firstly, I had no idea it was so easy. Secondly, I had no idea it would be so good! Thirdly, I felt like a badass pioneer woman after making it. The original instructions were found at Nature’s Nurture Blog. where they also discuss how to turn your almond meal into almond flour (or butter!). Just make sure not to skip soaking your nuts (dirty!) to remove the phytic acid (to aid digestion).
FIND THE ORIGINAL RECIPE HERE.
Changes to the original recipe:
– Many almond milk recipes require large amounts of water. I find that I need less than half of what they recommend. Otherwise, it’s like almond water, not almond milk. I like it to be thicker, more like the consistency of milk.
– If you are interested in using the almond milk for creamer in your coffee or milk, use even less water to make it super thick and luxurious. 🙂
– My juicer does a better job than my blender (check out my juicer review on my SIBO Guide page) if interested.
– A good nut milk bag
– I find that homemade almond milk does not need additional sweeteners added (such as sugar, honey, or dates) but this is just my personal preference.
_______________________________________________________________________
DE-BLOAT ME, PLEASE…SPICED TEA!
40 min. cook/prep time (FTD)
JUST to be fair, I just got this recipe from my n.d. this week. I’ve only tried it once. I”m still having bloating 2-3 hours after meals and this recipe is supposed to provide some relief. I’ve 
only tried it one time, but it does taste good and it did help a little. Try if it you like! It’s made up of about 129 herbs. 😛
ORIGINAL RECIPE:
I make a large jar of this at a time by adding 2 TBSP of each spice. Be sure to use the spice in its full form (not “powdered” versions). The spices are: Allspice, Anise, Cardamom, Coriander, Fennel, Marshmellow Root. Then add 1 TBSP of Licorice Root and Dry Ginger.
Combine all of the herbs and then place 4 TBSP of the blend in 48 ounces (6 cups) of water in a tea kettle with a lid. Simmer on low for a minimum of 30 minutes. Strain and drink the tea before and during bloating.
The Ballad of Joe and Katie 
wow! amazing! can’t wait to try them!
LikeLike
Thanks so much for sharing your yummy recipes!
LikeLike
Anytime Lynn! 🙂
LikeLike
Lovely recipes, but garlic, onions and honey are not lowfodmap, they are very high and would “kill” me 🙂
LikeLike
Yes, you are correct…which is why I mention changes to the original recipe omitting those. I don’t eat them either. 🙂 Most recipes are just as good without.
LikeLike
What is the measurements of ingredients for the pumpkin muffins? I so cant wait to make them
LikeLike
Hey Tamara! Click on the “Find the original recipe here” link to find the measurements. 🙂
LikeLike
Thank you! I’m new and have been stressing most over recipes.
LikeLike
Aw, glad I could help! 🙂 Welcome to this horrible club. :p
LikeLike
Glad I could help a little a!
LikeLike
Loving your recipes! Made the chix meatballs and pumpkin muffins last night! OMG!! Yummie!! Question – I am making the chix soup and was wondering how much Celeriac root you add to the pot of broth. Thx!!
LikeLike
Oh good! Glad to hear it! I sort of eyeball it, but I generally use most of a whole celery root…about 3/4. 🙂
LikeLike
[…] Recipes […]
LikeLike
Hi could i change the almond flour to almond butter in the cocoa butter cookie recipe?
LikeLike
It’s possible, but it would definitely change the consistency of the cookies significantly. You may have to lesson the amount of “wet” ingredients (less cocoa butter, less honey). I am actually putting up one more recipe today that is a 4 ingredient cookie using your choice of almond/peanut/cashew butter. So I would check back for that recipe. 🙂 It’s my last recipe to add then I’ll post it in the group!
LikeLike
[…] Recipes […]
LikeLike
Thank you for these recipes Katie. I’m coming from the low fodmap world, where there are 7 million cookbooks available and another 7 million recipes available on facebook.
LikeLike
Ha! I understand Patty! The FTD will get there. Actually, the book has a bunch of recipes in the back as well. 🙂 Happy cooking!
LikeLike
[…] Recipes […]
LikeLike
I am so glad to have found this site! SIBO is the pits! Now, about that giveaway… how do we sign up?
LikeLike
Thanks Malina! You totally just did “sign up”!!! 🙂 I’ll let it go on a week and then draw the winner!
LikeLike
Thank you for taking the time to go through all the recipient and label them for us. I just got diagnosed with Sibo. I’m on a paleofodmap diet. I’m dieing for something sweet! I can’t wait to try out a sweet recipient
Please keep them coming 🙂
LikeLike
No problem, Lori! I sooo understand the sweet tooth! Hope you enjoy! 🙂
LikeLike
[…] Recipes […]
LikeLike
[…] Recipes […]
LikeLike
Thank you so much for this wonderful page, Katie! You are so kind to help people struggling with SIBO. Your information has helped me so much! And so has your sense of humor!! 🙂
LikeLike
Thank you, Angela! Glad it helped in some small way! 🙂
LikeLike
I just got a spaghetti squash! I want to try your casserole recipe for it! Thanks for sharing
LikeLike
They are soooooo good! Enjoy!
LikeLike
Katie! I just want to say what a freaking BAMF you are and thank you for all your posts and sharing these! After no luck with low fodmap/scd combo I am giving FTD a go. One question– any guesstimate on the FP for the Flourless Pumpkin Muffins?? I need to make these ASAP! haha Thanks in advance 🙂
LikeLike
Brooke! I’m so sorry but I was traveling and forgot to reply to you! I really hope FTD works for ya. I’m afraid I’m an idiot and didn’t calculate the Fp of my
Recipes. I kinda don’t add them up anymore, I just try to stick to low FP ingredients. 🙂
LikeLike
Heading to stores today to try some of these thank you sis😘
LikeLike
I’m on the next plane to Hawaii. Start cooking! !
LikeLike
Lol! You bring the vodka! 🙂
LikeLike
[…] Recipes […]
LikeLike
Katie,
Thank you so much for posting these fabulous recipes! I can’t wait to try them. You have such a huge heart!! You’ve beat SIBO and now you’be used everything you’ve learned to help others. I just can’t thank you enough! I’m spending the weekend with boyfriend’s parents. I’m going to try to make some of these recipes so I have something to contribute and something to eat!!
Thanks again 💜
Pam
LikeLike
Aw, what a sweet message!!! Thank you kindly, Pam! I hope you can find something delicious to take to their house! 🙂 Happy holidays!
LikeLike