Butternut Squash Scones with Pumpkin Seeds

Ingredients
  • 1-1/2 cup cooked butternut squash
  • 2-1/2 cup all-purpose flour or whole wheat pastry flour and 1 teaspoon baking powder and 1/2 teaspoon baking soda OR 1, 16 ounce box
  • Gluten free Bisquick mix for the FODMAPers
  • 1 stick butter, cut into smaller chunks
  • 2-4 Tablespoons sugar (use greater amount if using flour versus Bisquick Mix)
  • 1 teaspoon vanilla
  • 1/3 cup light cream (FODMAPers: cream is low in lactose)
  • 1 egg, lightly beaten
  • 1 teaspoon cinnamon
  • 1/4 teaspoon cloves
  • 1/4 teaspoon nutmeg
  • 1/3 cup pumpkin seeds
  • Maple sugar (Find at Trader Joes or specialty store), to generously dust top of dough
  • Instructions
Preparation
  1. Preheat oven to 350 degrees and line cookie sheet with parchment paper.
  2. Put flour, baking powder and soda OR gluten free bisquick in medium bowl with butter pieces.
  3. Using pastry cutter, create crumb like mixture with butter and flour/bisquick
  4. Add in sugar, vanilla, cream, egg, squash, and spices.
  5. Fold in pumpkin seeds.
  6. Place dough on cookie sheet and pat out into circle about width of cookie sheet.
  7. Cut into 6-8 pie shape pieces.
  8. Sprinkle generously with maple sugar.
  9. Bake for 20 minutes. Enjoy warm.

Get more tasty, FODMAP-free recipes from Kate Scarlata's Recipe Blog.

PB Banana Raisin Oatmeal

Ingredients
  • 1/2 cup oatmeal (Purchase oats labeled gluten-free if diagnosed with Celiac disease)
  • 1/2 banana, sliced
  • 1 tablespoon peanut butter
  • 1/2 tablespoon raisins
  • Dash of cinnamon
Preparation
  1. Cook oatmeal according to directions.
  2. Mix in banana, peanut butter, raisins, and cinnamon.

Recipes created by University of Michigan GI dietitians

Peanut Butter and Banana Overnight Oats

Ingredients
  • 1/2 cup rolled oats (Purchase oats labeled gluten-free if diagnosed with Celiac disease)
  • 1/2 cup unsweetened almond milk
  • 1 tsp chia seeds
  • 1/2 banana
  • 1 tablespoon peanut butter
  • ¼ tsp cinnamon
Preparation
  1. Stir all ingredients in a small bowl.
  2. Cover and refrigerate overnight.
  3. In the morning, eat chilled or microwave for up to 1 minute, stirring halfway through.

Recipes created by University of Michigan GI dietitians

Mini Chocolate Chip Pumpkin Muffins

Ingredients
  • 1 cup oat flour (tip: put rolled oats in a food processor or blender to make oat flour. Purchase oats labeled gluten-free if diagnosed with Celiac disease.)
  • 1 cup almond meal
  • 2 tsp cinnamon
  • 3/4 tsp ground ginger
  • 1 cup brown sugar, packed
  • 2 tsp baking powder
  • 1/4 tsp baking soda
  • 1/2 tsp salt
  • 1 (15oz) can of pureed pumpkin
  • 2 large eggs
  • 1/2 cup canola or vegetable oil
  • 1/2 cup mini semi-sweet chocolate chips
Preparation
  1. Mix all of the dry ingredients (except chocolate chips) in a large bowl.
  2. In a medium bowl, beat eggs and then beat in pumpkin and oil.
  3. Add wet ingredients into the dry ingredients. Mix until combined.
  4. Fold in mini chocolate chips.
  5. Place cupcake liners in a mini-muffin pan and fill each cup to the top
  6. Bake at 400*F for 12-15 minutes, or until lightly browned on the top. Makes approximately 36 mini muffins.

Recipes created by University of Michigan GI dietitians

Blender Oatmeal Blueberry Pancakes

Ingredients
  • 2 cups rolled oats (Purchase oats labeled gluten-free if diagnosed with Celiac disease)
  • 1/2 cup almond meal
  • 2 small ripe bananas
  • 1-1/4 cups almond milk
  • 1 tsp cinnamon
  • 1 tsp vanilla extract
  • 1-1/2 tsp baking powder
  • 1/4 tsp salt
  • 2 eggs
  • 1 cup blueberries
Preparation
  1. Combine all ingredients except the eggs and blueberries in a blender and blend until smooth.
  2. Blend in eggs. If batter is too thin, add another tablespoon or two of oats. If too thick, add another splash of almond milk.
  3. Stir in blueberries.
  4. Heat griddle over medium heat. Coat with cooking oil spray or melt coconut oil on the griddle.
  5. When hot, pour batter from blender onto the griddle, using about ¼ cup batter for each pancake.
  6. Cook pancakes for 2-3 minutes on each side or until lightly browned. Serve with pure maple syrup (2 Tbsp) and a few slices of banana.

Makes approximately 16 pancakes.

Tip: To freeze leftovers, let pancakes cool and then store in a Tupperware container using wax paper to separate layers so pancakes do not stick together.

Recipes created by University of Michigan GI dietitians

Banana Bread Steel Cut Oatmeal

Ingredients
  • 1/2 cup steel cut oats (Purchase oats labeled gluten-free if diagnosed with Celiac disease)
  • 1 medium banana, sliced
  • 1 Tbsp ground flaxseed meal
  • 1/2 tsp ground cinnamon
  • 1/2 tsp vanilla extract
  • pinch of salt
  • 2 Tbsp chopped walnuts
  • Optional: 1 Tbsp packed brown sugar
Preparation
  1. Bring 2 cups of water to a boil in a medium saucepan; add oats and salt. Stir and then reduce to a simmer (medium-low heat). Cook uncovered for 25-30 minutes, stirring occasionally, until desired oat texture is achieved.
  2. Remove from heat. Let sit for a couple minutes.
  3. Top with sliced banana and chopped walnuts. Add an extra dusting of cinnamon if desired.

Makes 2 servings.

Recipes created by University of Michigan GI dietitians

Chicken and Rice Soup with Turmeric

Ingredients
  • 1 chicken breast (with skin and bones) ~1.5 pounds
  • 8 cups water
  • 8 thyme sprigs (save a few sprigs for garnish)
  • 1-1/2 tablespoons turmeric (this is a hefty dose, feel free to start with 1-2 teaspoons and adjust to your taste)
  • 1 large celery stalk with leaves, chopped
  • salt and freshly ground pepper, to taste
  • 1-1/2 cup thinly sliced carrot rounds
  • 1-1/2 cups pre-COOKED brown rice
Preparation
  1. Add chicken, water, 6 sprigs thyme, turmeric, celery, salt and pepper to medium stock pot over high heat.
  2. Bring mixture to boil for about 20 minutes. Check chicken with meat thermometer for doneness, should register 165 degrees F. Shut off heat, cover pot, and let sit for one hour.
  3. Remove chicken breast and shred meat off bone, throw out bones and skin and set meat aside.
  4. Add carrots to broth, put heat back on high and boil for 5 minutes or until carrots are fork tender.
  5. Add in chicken and cooked rice and reduce heat to simmer.
  6. Skim out sprigs of thyme.
  7. Pour soup in serving bowl and add fresh thyme as garnish. Makes about 4 servings

I cook my chicken this way when I prepare chicken salad too. I boil a 1-1/2 pound bone-in chicken breast for about 15-20 minutes (check temp. should be 165 degrees F to ensure its cooked through) and let it sit for an hour off heat. This makes the chicken so moist and perfect for a yummy homemade chicken salad base. I save the broth and freeze it for later use. This week, I made chicken salad with lemon, mayo and tarragon and last week, I made it with poppy seeds, red grapes, scallion greens, and pecans.

Who said a low FODMAP diet has to be bland!? Not me!

Get more tasty, FODMAP-free recipes from Kate Scarlata's Recipe Blog.

Greek Pasta Salad

Ingredients
  • 4 ounces uncooked gluten free pasta (cook according to package directions)
  • 1 cup canned chickpeas, drained and rinsed
  • 1/2 cup crumbled feta cheese
  • 1/2 cup pitted Kalamata olives, rough chopped
  • 2 cups chopped fresh tomatoes
  • 2 tablespoons chopped fresh oregano
  • 1 tablespoon fresh lemon juice
  • 1/4 cup favorite low FODMAP dressing (savory style with oil and vinegar base). I used Christo's Yasou Greek Salad Dressing
Preparation
  1. Drain pasta and place in medium size bowl. Add in chickpeas, feta, olives, 1 tablespoon of oregano and tomatoes.
  2. Drizzle with lemon and dressing. Gently stir to mix.
  3. Season with salt and pepper, as desired.
  4. Garnish with a little more fresh oregano on top.
    Serves 4

Get more tasty, FODMAP-free recipes from Kate Scarlata's Recipe Blog.

Spinach Tempeh Salad with Basil Vinaigrette

Ingredients
  • 2 cups fresh spinach
  • 1 cup baby carrots
  • 1 roma tomato, chopped
  • 1 ounce (~6 pieces) walnuts
  • 1/2 cup tempeh
  • 1/2 tablespoon dried cranberry (optional)
  • Black pepper to taste
Preparation
  1. Add all ingredients to mixing bowl.
  2. Toss salad with dressing. Makes 1 entrée salad or 2 side salads.

Recipes created by University of Michigan GI dietitians

Basil Vinaigrette Dressing

Ingredients
  • 1 tablespoon garlic infused olive oil
  • 2 tablespoons apple cider vinegar
  • 3-4 basil leaves, chopped
  • Juice of lemon wedge
  • Pinch of sea salt
  • Black pepper to taste
Preparation
  1. In a bowl, whisk together olive oil, apple cider vinegar, lemon juice, basil, salt, and pepper.
  2. Pour over salad to serve.

Recipes created by University of Michigan GI dietitians

Roasted Red Pepper Hummus

Ingredients
  • 1 can (15oz) chickpeas, rinsed well and drained
  • 1/4 cup chopped roasted red peppers + an extra 1-2 Tbsp for garnish (can get jarred roasted red peppers in water; check for other FODMAP ingredients)
  • 2 Tbsp tahini
  • 2 Tbsp lemon juice
  • 1 Tbsp garlic infused olive oil
  • 1 Tbsp plain olive oil
  • 1 Tbsp water
  • 1/4 tsp each salt and pepper
  • Smoked paprika for garnish
Preparation
  1. Place rinsed and drained chickpeas in a small sauce pan and cook over medium heat for about 5 minutes, stirring often.
  2. In a food processor, add chickpeas, tahini, lemon juice, 1/4 cup roughly chopped roasted red peppers, salt and pepper. Blend until smooth and creamy, about 2 minutes.
  3. Drizzle in both types of olive oil and water; continue to blend until combined.
  4. Taste and season with additional salt/pepper if needed.
  5. Transfer into a bowl. Sprinkle with smoked paprika. Put remaining 1-2 Tbsp chopped roasted red pepper on top for garnish.
  6. Cover and refrigerate for 1 hour before enjoying.

Limit to 1/4 cup at a time.

Notes: For a smoother hummus, prior to cooking chickpeas, peel the skins off by gently pinching the chickpeas to loosen the skin.

Recipes created by University of Michigan GI dietitians

Greek Salad with Grilled Chicken

Ingredients
  • 4 cups Spring mix baby lettuce (about one 5oz bag)
  • 1 roma tomato, diced
  • 1/4 cup canned, drained, rinsed chickpeas
  • 6 slices (1/2-1 inch thick) peeled cucumber, chopped into quarters
  • 3 Tbsp chopped roasted red peppers (jarred in water or vinegar, such as DeLallo brand)
  • 1 medium beet, sliced (use steamed beets in vacuum package sold in the grocery store or jarred beets without high fructose corn syrup)
  • 1/4 cup crumbled feta
  • Dried oregano
  • Salt and pepper
Dressing:
  • 1 Tbsp Apple cider vinegar
  • 1-1/2 Tbsp olive oil
Grilled chicken:
  • 1 large chicken breast (about 8oz)
  • 1 tsp olive oil
  • Salt and pepper
Preparation
  1. Place lettuce in a large serving bowl and top with chopped tomatoes, chickpeas, chopped cucumber, chopped red peppers, beet slices, and feta.
  2. Sprinkle salad with salt, pepper, and oregano.
  3. Place chicken in a gallon size ziplock bag and put on a cutting board. Using a meat mallet, pound the chicken breast to 1/2 inch thickness.
  4. Pre-heat olive oil in skillet over medium-high heat. Once hot, add chicken.
  5. Cover pan and cook chicken for 3-5 minutes on each side or until cooked through. Season each side with salt and pepper.
  6. Remove chicken from heat and cut into slices. Place on top of salad.
  7. Whisk oil and vinegar in a small bowl to make the dressing. Drizzle dressing over salad.

Makes 2 entrée size salads.

Recipes created by University of Michigan GI dietitians

Super Food Salad

Ingredients
  • 2 packed cups green curly kale, washed and spine removed
  • 1/2 cup shredded red cabbage
  • 1/2 cup shredded carrots
  • 1/2 cup grape tomatoes, sliced in quarters
  • 1/2 cup cooked quinoa (about 1/4 cup dry)
  • 1/4 cup diced red pepper
  • 2-3 Tbsp crumbled goat cheese
  • 1-2 Tbsp pepitas (hulled pumpkin seeds)
  • 1/4 tsp ground cumin
  • Salt to taste
For the cumin lime vinaigrette:
  • 3/4 tsp ground cumin
  • Juice from 1 lime (3 Tbsp)
  • 1 Tbsp pure maple syrup
  • 1 Tbsp olive oil
  • 1/8 tsp salt
  • Pinch of pepper
Preparation
  1. Place kale on a cutting board and chop into strips about ½ inch thick.
  2. In a small pan over medium heat, toast pepitas with a dash of olive oil and dusted with ground cumin and salt. Stir frequently 3-5 minutes to prevent burning.
  3. Make the dressing by whisking all the vinaigrette ingredients together in a small bowl.
  4. Place kale in a large bowl and arrange the other ingredients on top. Drizzle with the dressing and then toss everything together to combine.

Makes 1 large entrée salad or 2-3 side salads.

Recipes created by University of Michigan GI dietitians

Roasted Chickpeas

Ingredients
  • 1 can (15oz) rinsed, drained chickpeas
  • 1/2 Tbsp olive oil
  • Smoked paprika
  • Salt
Preparation
  1. Place chickpeas on a rimmed cookie sheet lined with parchment paper.
  2. Toss with olive oil to coat, then season with paprika and salt.
  3. Roast in preheated oven at 400°F for about 30 minutes, stirring once or twice.
  4. Let cool and then store in airtight container.

Limit to 1/4 cup per meal or snack.

Recipes created by University of Michigan GI dietitians

Mediterranean-style Stuffed Peppers

Ingredients
  • 4 medium size red, yellow or orange bell peppers or several mini ones (20+) tops cut off, deseeded and ribs removed.
  • 1-1/2 cups brown rice couscous or brown rice, cooked
  • 2 tablespoons olive oil
  • 1 lb ground turkey breast
  • 2 tablespoons soy sauce
  • 4 scallions, chopped (Green part only for the low FODMAP crowd)
  • 4 tablespoons fresh mint, diced
  • 2 tablespoons fresh lemon juice (about 1 lemon)
  • 3/4 cup feta cheese, crumbled
Preparation
  1. Add oil to medium size skillet and add turkey breast over medium heat. Cook while stirring until cooked through about 8-10 minutes.
  2. Stir in the couscous or brown rice
  3. Add soy sauce, scallions, mint, lemon juice and feta folding to blend.
  4. Remove from heat.
  5. Stuff mixure into the pepper until full.
  6. Place peppers in loaf pan or square baking dish, upright, and cover with tin foil.
  7. Bake at 350 for about 25 minutes for the mini peppers and about 35 for large peppers.

Get more tasty, FODMAP-free recipes from Kate Scarlata's Recipe Blog.

Asian Sesame Chicken Stir Fry

Ingredients
  • 3/4 lb. boneless skinless chicken breast, thinly sliced
  • 2 TB soy sauce (I use San-J Tamari, reduced sodium)
  • 1 TB sesame oil
  • 1 TB minced ginger
  • 1 TB sesame seeds (I use a mixture of traditional with black seeds too)
  • 2-3 cups of veggies of your choice (I used Swiss chard, summer squash and mini eggplant)
  • 1 TB olive oil.
Preparation
  1. In medium size glass bowl, mix soy sauce, sesame oil, minced ginger, sesame oil.
  2. Add chicken to marinade and refrigerate until ready to cook 15 minutes or up to an hour and be sure to turn chicken over to ensure even coverage of marinade.
  3. Add chicken to non stick skillet and cook over medium heat until chicken is browned and cooked through. Remove chicken to plate.
  4. In same skillet, add 1 TB oil and sauté vegetables until al dente.
  5. Add back chicken while microwaving brown rice.
  6. Toss rice into skillet and add a dash of soy sauce. Stir to blend. EAT!

Get more tasty, FODMAP-free recipes from Kate Scarlata's Recipe Blog.

Quinoa Tabbouleh

Ingredients
  • 1 cup quinoa, rinsed well (Rinsing quinoa removes its natural coating, which is what makes it taste bitter)
  • 1/2 teaspoon salt (or less if watching sodium intake)
  • Juice of 1 lemon
  • 1/2 cup garlic infused extra-virgin olive oil
  • Freshly ground black pepper
  • 1 large English hothouse cucumber, diced
  • 1 pint cherry tomatoes, cut into fourths
  • 2 carrots, grated
  • 1 cup chopped flat-leaf parsley
  • 1/2 cup chopped fresh mint
  • 3 bunches of spring onions, thinly sliced (green tops only)
Preparation
  1. Bring quinoa and 1 ¼ cups water to a boil in a medium saucepan over high heat.
  2. Reduce heat to medium-low, cover, and simmer until quinoa is tender, about 12 minutes.
  3. Remove from heat and let stand, covered, for 5 minutes.
  4. Fluff with a fork.
  5. Allow quinoa to cool to room temperature. To speed the cooling process, spread out quinoa on a large rimmed baking sheet.
  6. Whisk lemon juice and garlic infused olive oil in a small bowl.
  7. Season dressing to taste with pepper and salt.
  8. Combine carrots, cucumber, tomatoes, herbs, and spring onions in a large bowl, add cooled quinoa and dressing. Stir well.
  9. Season to taste with salt and pepper. Chill in refrigerator prior to serving. Makes 6-8 servings.

Recipes created by University of Michigan GI dietitians

Tofu Fried Rice

Ingredients
  • 1 cup Jasmine rice
  • 2 Tablespoon toasted sesame oil
  • ¼ cup + 1 tablespoon green onion (green tops only), sliced
  • 1 cup frozen peas and carrots
  • 2-3 Tablespoons liquid aminos or low-sodium soy sauce (Purchase soy sauce labeled gluten-free if diagnosed with Celiac disease)
  • 7 ounces firm or extra firm tofu, liquid pressed out (To press liquid out of tofu, place the tofu block on a plate. Place another plate on top of tofu, then weigh it down with something heavy. Drain pressed out liquid after 20-30 minutes. You can also wrap tofu in a clean towel and press it which will assist with getting out the liquid)
  • 1/4 teaspoon turmeric
  • Sea salt (optional)
  • Additional options: Ground ginger, red pepper flakes, or green onion tops
Preparation
  1. Cook rice according to package directions. This is best if cooked the day before and chilled in the refrigerator.
  2. Preheat a large skillet or wok to medium heat with 1 tablespoon sesame oil.
  3. Add green onion tops, peas, and carrots and fry until tender, about 4 minutes. Set aside on a separate plate or in a bowl.
  4. Use a fork to crumble the tofu into crumbles/small pieces.
  5. Add the other 1 tablespoon sesame to wok/skillet. Add tofu, mix in turmeric and pinch of salt (optional), cook for another 4 minutes. Add rice to tofu, continue to stir and cook for 2 minutes.
  6. Add the vegetable mix to rice and tofu. Pour the soy sauce on top. Stir and fry the rice and veggie mixture until heated and thoroughly combined. Makes 6-8 servings.

Recipes created by University of Michigan GI dietitians

Ginger Sesame Salmon

Ingredients
  • 4 salmon fillets (about 1lb total)
  • 1 Tbsp garlic infused olive oil
  • 2 tsp peeled and minced fresh ginger (or 1 tsp ginger powder)
  • 2 Tbsp low sodium soy sauce
  • 1/8 tsp red pepper flakes (optional)
  • 2 Tbsp pure maple syrup
  • 1 Tbsp rice wine vinegar
  • 2 tsp sesame seeds
  • 1 Tbsp chopped chives (fresh or dried)
Preparation
  1. To make the marinade, combine garlic infused oil, ginger, soy sauce, red pepper flakes (optional), maple syrup, and rice vinegar in a food processor and blend for 30 seconds.
  2. Mix in sesame seeds and chives.
  3. Pour the marinade over salmon filets in a glass baking dish. Let sit for 30 minutes.
  4. Bake at 375°F for 20-22 minutes or until salmon is opaque in the center.

Makes 4 servings.

Recipes created by University of Michigan GI dietitians

Sautéed Kale and Red Peppers with Brown Rice

Ingredients
  • 1 bunch of curly green kale washed, spine removed, and chopped to bite size pieces
  • 1 red bell pepper, diced
  • 1 cup brown rice, uncooked
  • Garlic infused olive oil
  • Salt and pepper to taste
Preparation
  1. Prepare the brown rice according to package instructions and set aside.
  2. Heat garlic infused oil over medium heat.
  3. Add diced red pepper and cook about 2 minutes.
  4. Add kale to the pan and stir to combine. Season with salt and pepper. Cover pan and cook another 5-7 minutes. Stir occasionally to avoid burning and ensure the kale is lightly coated in garlic infused oil.
  5. Serve kale/red peppers alongside brown rice and Ginger Sesame Salmon.

Makes 4 servings.

Recipes created by University of Michigan GI dietitians

Spinach and Red Pepper Crust-less Quiche

Ingredients
  • 6 large eggs
  • 1/4 cup grated Parmesan cheese
  • 2 Tbsp 2% lactose free milk
  • 1 tsp dried parsley flakes
  • 1 red pepper, diced (about 1 cup)
  • 2 cups fresh baby spinach, chopped
  • Salt and pepper
  • 1/2 cup shredded Colby jack cheese (or cheese of choice)
Preparation
  1. In a medium bowl, beat eggs until fluffy. Add Parmesan cheese, milk, and parsley and beat again to combine.
  2. In a medium pan, heat 1 tsp olive oil over medium-high heat and cook diced red pepper for about 5 minutes.
  3. Stir in chopped spinach with a pinch of salt and pepper. Remove from heat when spinach is just starting to wilt.
  4. Add red pepper and spinach to the eggs. Stir.
  5. Pour into a greased 9 inch pie plate.
  6. Bake in preheated oven at 350°F for 22-25 minutes. Around 20 minutes, check to see if the quiche is set in the middle (touch center to see if it is firm). Once firm, sprinkle with shredded cheese and continue baking for 2 more minutes to melt the cheese.
  7. Remove from oven and cut into 6 slices. Store leftovers in the refrigerator in an airtight container and reheat in microwave.

Makes 6 servings.

Recipes created by University of Michigan GI dietitians

Lemon Rosemary Grilled Chicken and Vegetable Skewers

Ingredients
  • 1lb boneless, skinless chicken breasts
  • 1 red pepper
  • 1 green pepper
  • 1 large zucchini
  • 4 kebab skewers (if using wood skewers, soak in water for 1hr to prevent burning)
  • Marinade:
  • 1 lemon (zest from 1/2 the lemon; juice from whole lemon- about ¼ cup)
  • 2 tsp chopped fresh rosemary
  • 1/4 cup olive oil
  • 1 Tbsp red wine vinegar
  • 1/4 tsp each salt and pepper
Preparation
  1. Chop peppers into 2 inch square pieces
  2. Slice zucchini into round slices about ½ inch thick
  3. Chop chicken into 2 inch chunks
  4. Assemble kabobs: divide chicken and vegetables onto 4 skewers (4-5 pieces of chicken each, with vegetables in between each piece of meat). Place kabobs in a large ziplock bag.
  5. Combine all ingredients for marinade in a bowl and whisk well to emulsify.
  6. Pour marinade into ziplock bag with kababs. Coat well. Place bag on a plate or pan (in case of leakage) and refrigerate 1 hr.
  7. Pre-heat grill to medium-high heat and grill kabobs (covered) for 10 minutes. Flip and cook another 10 minutes until chicken is cooked through and kabobs are lightly charred on edges. Serve with brown rice or salad.

Makes 2-3 servings.

Recipes created by University of Michigan GI dietitians

Chicken Piccata

Ingredients
  • 2 chicken breast halves
  • Brown rice flour
  • Salt and pepper
  • 1 Tbsp + 1 tsp garlic infused olive oil (regular olive oil will also work)
  • 1/3 cup dry white wine
  • 1/2 cup low FODMAP chicken broth (such as Trader Joe’s Savory Chicken Broth Concentrate, Progresso All Natural Reduced Sodium Chicken Broth, or homemade stock without onion/garlic)
  • Zest from half a lemon
  • 1/3 cup lemon juice (about 1 lemon)
  • 1-1/2 heaping tsp dried parsley flakes
  • 2 Tbsp capers (jarred in vinegar)
  • 1 tsp brown rice flour (for sauce)
Preparation
  1. Place a chicken breast half in a gallon size ziplock bag and put on a cutting board. Using a meat mallet, pound chicken until it is about ½ inch thick. Set this piece aside and repeat with other piece.
  2. In a shallow dish, put ½ cup brown rice flour mixed with ¼ tsp each salt and pepper. Dip chicken in flour mixture so it is coated on each side.
  3. Heat a large skillet over medium-high heat with 1 Tbsp garlic infused olive oil. Swirl to coat the pan evenly. Add the chicken to the pan.
  4. Cook the chicken for about 3-4 minutes on each side, or until just cooked through and juices run clear.
  5. Transfer chicken to a plate and cover with wax paper to keep warm.
  6. Add white wine to pan, turning up heat to high for about 1-2 minutes to deglaze the pan and reduce the wine. As the wine is reducing, use a spatula to scrape up the brown bits on the bottom of the pan (retain these in the pan).
  7. Once wine has reduced by half, decrease the heat to medium-low and add chicken broth, lemon juice, lemon zest, parsley, capers, 1 tsp garlic infused oil, and 1 tsp brown rice flour. Whisk the ingredients together in the pan until there are no clumps.
  8. Add chicken back to the pan and cover well with the sauce. Put the cover back on the pan and let simmer over medium-low heat for another 2-3 minutes.
  9. Serve chicken alongside a serving of low FODMAP veggies or salad. The leftover sauce also makes a great topping for gluten-free pasta.

Makes 2 servings.

Recipes created by University of Michigan GI dietitians

Parmesan Roasted Broccoli with Pine Nuts

Ingredients
  • 1 head of broccoli, chopped into bite size florets
  • 2 tsp olive oil
  • Salt and pepper
  • 2-3 Tbsp grated Parmesan cheese
  • 1 Tbsp pine nuts
Preparation
  1. Pre-heat oven to 400*F.
  2. Line a rimmed cookie sheet with parchment paper or aluminum foil.
  3. Place broccoli on the lined pan and toss with olive oil and a sprinkle of salt and pepper.
  4. Roast in the oven for 20 minutes, or until lightly charred.
  5. Remove from the oven. Toss with Parmesan and pine nuts. Limit to 1/2 cup per meal.

Recipes created by University of Michigan GI dietitians

Chicken Fajitas

Ingredients Fajita Seasoning:
  • 1 tsp ground cumin
  • 1 tsp smoked paprika
  • 1/2 tsp ground chipotle chili pepper
  • 1/2 tsp salt
  • 1/2 tsp oregano
  • 1/4 tsp black pepper
  • 1lb chicken, cut to bite size strips
  • 2 Tbsp garlic infused olive oil (regular olive oil will also work)
  • 1/4 cup water
  • 1 red pepper, cut into strips
  • 1 green pepper, cut into strips
  • 1 orange pepper, cut into strips
  • 8 Corn tortillas
Optional additions:
  • 1 cup grape tomatoes, quartered
  • 3 scallions (green top only, sliced)
  • 1/2 cup shredded cheddar or Mexican blend cheese
  • 1 cup shredded lettuce
Preparation
  1. Combine all the ingredients for the seasoning in a small bowl and whisk together. Set aside.
  2. Place chicken into a gallon size plastic bag with 2 Tbsp of oil. Seal the bag and shake to evenly coat the chicken.
  3. Add 1 Tbsp of the fajita seasoning into the bag and shake again until chicken is evenly coated.
  4. Heat a large sauté pan over medium-high heat. Add the chicken and cook for about 5 minutes, until just cooked through. Stir frequently.
  5. Add peppers and water to the pan with the chicken. Sprinkle the rest of the fajita seasoning over the peppers and chicken. Stir well.
  6. Cover the pan and cook until peppers are tender. About 5 minutes.
  7. In a small sauté pan over medium-high heat, warm up the corn tortillas. Heat for about 30 seconds. Flip and heat 30 seconds more.
  8. Assemble fajitas. Place corn tortillas on a plate and top with chicken and peppers. Top with tomato, lettuce, scallions, and cheese, if desired.

Makes about 8 small fajitas (serves 2-4).

Recipes created by University of Michigan GI dietitians

Enchilada Spaghetti Squash

Ingredients Sauce:
  • 2 cans diced fire roasted tomatoes with green chilies (such as Trader Joe’s brand or Muir Glen brand)
  • 2 tsp ground cumin
  • 2 Tbsp sliced scallions (green top only)
  • 1lb lean ground turkey (or lean ground beef)
  • 1/2 of a 5oz package of fresh baby spinach leaves
Corn mixture:
  • 3/4 cup frozen corn
  • 1/4 cup sliced scallions (green top only)
  • 1/2 tsp ground cumin
  • 1/4 cup fresh cilantro leaves
Other:
  • 1 medium spaghetti squash (~7 inches long)
  • 1/2-3/4 cup shredded Mexican cheese
  • 2 Tbsp fresh cilantro leaves for garnish
  • 2 tsp garlic infused olive oil (regular olive oil will also work)
  • Salt and pepper
Preparation
  1. Preheat the oven to 400*F. Cut spaghetti squash in half length-wise. Scoop out and discard the seeds in the center.
  2. Place squash cut side up on a roasting pan. Drizzle lightly with olive oil. Spread around evenly. Season lightly with salt and pepper.
  3. Roast in the oven for 45-55 minutes or until flesh is fork tender. Time varies depending on the exact size of the squash.
  4. While the squash is cooking, make the sauce. Empty both cans of roasted tomatoes with green chilies in a blender. Add cumin and scallions. Blend for 3-5 seconds. Set aside.
  5. In a medium sauté pan over medium-high heat, cook the ground turkey with 1 tsp garlic infused olive oil. Sprinkle of salt and pepper. Cook for about 10 minutes or until browned. Note: Lean ground turkey requires some added fat to prevent sticking. If using regular ground turkey or ground beef that is not 90% lean or higher, omit the extra oil and drain excess fat after cooking the meat.
  6. When ground turkey is fully cooked, add sauce and baby spinach to the pan. Turn heat to low, cover, and let simmer.
  7. Prepare the corn mixture. In a small sauté pan over medium heat, cook corn, scallions, and 1 tsp garlic infused olive oil for 3-5 minutes. Stir frequently.
  8. Season with cumin. Once cooked, remove from heat and stir in cilantro.
  9. When squash is done roasting, let cool. Shred flesh in a downward motion with a fork until all the spaghetti squash flesh is released and resembles a bowl of spaghetti noodles.
  10. Set oven to 350°F.
  11. Put squash flesh into the prepared sauce and toss to coat. Transfer squash mixture back into the shells, filling each to the top (some will not fit and can be used as leftovers). Alternatively, put the squash into a casserole dish.
  12. Top each spaghetti squash with corn mixture. Sprinkle with shredded cheese (including the extra portion left in the pan, if not using the casserole dish).
  13. Place squash halves or the casserole dish in the oven just long enough to melt the cheese (3-5 minutes).
  14. Remove from oven and sprinkle all portions with cilantro leaves.

Makes about 4 servings.

Recipes created by University of Michigan GI dietitians

Maple Pecan Popcorn

Ingredients
  • 6 cups popped popcorn (I started with about 1/2 cup seeds to place in microwave for 2 1/2 minutes but cooking times vary so take popcorn out as soon as popping slows down to avoid burning!!)
  • 1/2 cup pepitas (de-shelled pumpkin seeds)
  • 1 cup pecans
  • 6 Tablespoons butter
  • 3/4 cup firmly packed brown sugar
  • 2 Tablespoons maple syrup
  • 1/4 teaspoon baking soda
  • 1 tsp vanilla extract
Preparation
  1. Preheat oven to 300 degrees.
  2. Toast pumpkin seeds and pecans over medium heat in skillet, stirring until fragrant. Remove from heat.
  3. Prepare a cookie sheet with parchment and place popped popcorn (remove any residual unpopped kernels) and nuts/seeds evenly on cookie sheet.
  4. Over medium heat, add butter, sugar and maple syrup. Stir until melted and starting to bubble.
  5. Stop stirring and allow to cook over low-medium heat for another 5 minutes. (Shouldn't burn)
  6. Remove from heat and add in baking soda and vanilla. -Careful mixture is hot!
  7. Using a wooden spoon lightly oiled or a non-stick scraper that can handle high heat--drizzle maple topping over popcorn and mix to evenly distribute.
  8. Place popcorn mixture in oven and bake for 15 minutes.
  9. Remove and cool down a bit before you munch!
  10. Wait until it is fully cooled before storing. I store in parchment paper bag.

Get more tasty, FODMAP-free recipes from Kate Scarlata's Recipe Blog.

1-Minute Chocolate Chip Peanut Butter Cookie in a Mug

Ingredients
  • 1-1/2 tablespoons gluten free flour blend (I used Bob's Red Mill Gluten free 1 to 1 baking flour)
  • 2 tablespoons brown sugar
  • 1 large egg yolk
  • 3 tablespoons peanut butter (I used Teddie Brand, all natural)
  • 1 teaspoon vanilla
  • 1/4 teaspoon baking powder
  • dash of salt
  • 2 teaspoons softened butter (can delete, but makes cookie more moist)
  • 1 tablespoon chocolate chips (I used Ghirardelli semi-sweet chocolate chips)
  • Instructions
Preparation
  1. In coffee mug or 5.5 ounce small ramekin, place first 8 ingredients and blend with a fork until creamy.
  2. Fold in chocolate chips.
  3. Place in microwave for 1 minute. (Note: microwaves cooking times might vary)
  4. Let cool for a few minutes. Enjoy!

Makes 2 servings.

Get more tasty, FODMAP-free recipes from Kate Scarlata's Recipe Blog.

5-ingredient Banana Oat Cookies

Ingredients
  • 3 very ripe bananas, mashed
  • 1-1/2 cups regular oats (Purchase oats labeled gluten-free if diagnosed with Celiac disease)
  • 2 tablespoons crushes walnuts
  • 2 tablespoons dried raisins or cranberries
  • Cinnamon (optional)
  • Cooking spray
Preparation
  1. Preheat oven to 350 degrees F.
  2. In large bowl combine mashed banana with oats until well mixed. Add crushed nuts and dried fruit.
  3. Spray baking sheet with nonstick spray.
  4. Drop cookie mixture by large tablespoons onto cookie sheet; flatten a bit with a rubber spatula or spoon.
  5. Lightly sprinkle cinnamon (optional) on cookies.
  6. Bake for ~15 minutes or until cookies are set.
  7. Remove from oven and cool on wire rack.
    Cookies will keep in a covered container for ~3 days, or they can be frozen and reheated. Makes about 15 cookies.

Recipes created by University of Michigan GI dietitians

Homemade Maple Cinnamon Granola

Ingredients
  • 1-1/2 cups rolled oats (Purchase oats labeled gluten-free if diagnosed with Celiac disease)
  • 1/2 cup chopped almonds
  • 1/4 cup pumpkin seeds
  • 1/4 cup sunflower seeds
  • 1/3 cup shredded coconut unsweetened
  • 1 tsp cinnamon
  • 1/4 tsp salt
  • 2 Tbsp coconut oil
  • 3 Tbsp pure maple syrup (increase to 4 Tbsp if a sweeter granola is desired)
  • 1 tsp vanilla extract
Preparation
  1. Preheat oven to 300*F
  2. In a large bowl combine oats, almonds, seeds, coconut, cinnamon, and salt. Mix well.
  3. Melt coconut oil in small saucepan over low heat. When melted, turn off heat and add maple syrup and vanilla. Stir.
  4. Add mixture to the large bowl with the oats, nuts, and seeds. Stir well until the dry ingredients are evenly coated in the coconut oil and maple mixture.
  5. Transfer half of the contents of the large bowl into a food processor and pulse several times to create a chunky texture. Don’t over process. Put the ingredients from the food processor back into the large bowel with the rest of the granola and mix well.
  6. Line a baking sheet with parchment paper and spread granola mixture onto the pan.
  7. Use a spatula to press the granola down.
  8. Bake in the oven for 20-25 minutes, stirring halfway through. Be sure to press the granola tightly on the pan with the spatula before putting it back in the oven. Keep an eye on the granola to be sure it doesn’t burn.
  9. Remove from the oven and let cool for 30 minutes. As it cools it will become more crisp and crunchy.
  10. Store in an airtight container.
  11. Enjoy 1/4-1/2 cup at a time on top of lactose free yogurt or kefir.

Recipes created by University of Michigan GI dietitians

Zucchini Bread

Ingredients
  • 3/4 cup gluten free all purpose flour (such as Trader Joe’s, King Arthur, or Glutino brand)
  • 1/2 cup + 2Tbsp oat flour (tip: blend rolled oats in your blender or food processor to make oat flour. Purchase oats/oat flour labeled gluten-free if diagnosed with Celiac disease.)
  • 1/4 cup ground flaxseed meal
  • 1/2 cup white sugar
  • 1/2 cup light brown sugar
  • 1/4 tsp nutmeg
  • 1 tsp cinnamon
  • 1 tsp baking soda
  • 1/2 tsp salt
  • 2 eggs, beaten
  • 1/2 cup canola or vegetable oil
  • 2 Tbsp water
  • 1-1/4 cup grated zucchini (squeeze excess water out) – approx. 1 large zucchini
  • 1/2 cup chopped walnuts or 1/2 cup semi-sweet chocolate chips optional
Preparation
  1. In a large bowl, combine flours, sugars, spices, baking soda, and salt. Mix well.
  2. In a medium bowl, combine eggs, oil, water, and zucchini.
  3. Mix wet ingredients into dry.
  4. If adding nuts or chocolate chips, fold these into batter.
  5. Bake at 350* for about 55 minutes in greased loaf pan. A knife inserted into the center should come out clean.

Recipes created by University of Michigan GI dietitians

Simple Overnight Oats

Ingredients
  • 1/3 cup rolled oats (Purchase oats labeled gluten-free if diagnosed with Celiac disease)
  • 1/3 cup almond milk
  • 1/3 cup lactose free yogurt (plain or vanilla)
  • 1 tsp chia seeds
  • 1/3 cup blueberries
  • 1/4 tsp cinnamon
Preparation
  1. Stir all ingredients in a small bowl.
  2. Cover oats and refrigerate overnight. In the morning, eat chilled or microwave for about 1 minute, stirring half way through.

Makes 1 serving.

Recipes created by University of Michigan GI dietitians

Vegan banana-pineapple green smoothie

Ingredients
  • 1/2 ripe banana
  • 1/4 cup frozen pineapple
  • 1 cup, loosely packed, spinach
  • 1 peeled lemon wedge (1/4 of a lemon)
  • 1/2 tablespoon natural peanut butter
  • 1/8 teaspoon ground ginger
  • 3-4 ice cubes
Preparation
  1. Combine all ingredients in blender.
  2. Blend 1-2 minutes or until smooth.

Recipes created by University of Michigan GI dietitians

Energizing Coffee Smoothie

Ingredients
  • 5-6 ice cubes
  • 1 banana
  • 1/4 cup oatmeal (Purchase oats labeled gluten-free if diagnosed with Celiac disease)
  • 1 tablespoon pure maple syrup
  • 1 tablespoon almond butter
  • 3/4 cup unsweetened almond milk
  • 1/4 cup strong brewed or cold brew coffee
  • Optional add-ins: 1/8 teaspoon cinnamon, 1/4 teaspoon pure vanilla extract, 1/2 teaspoon cocoa powder, or 1/2 teaspoon chia seeds
Preparation
  1. Combine all ingredients in blender.
  2. Blend 1-2 minutes or until smooth.

Recipes created by University of Michigan GI dietitians

Berry Cacao Smoothie Bowl

Ingredients
  • 1 small chopped frozen banana
  • 1/4 cup frozen blueberries
  • 3-4 frozen strawberries
  • 1/3 cup lactose free plain kefir
  • 2 tsp raw cacao powder((can use unsweetened cocoa powder or omit if desired))
  • 1 Tbsp almond butter
  • Granola, chia seeds, sunflower seeds, pumpkin seeds, or walnuts (optional)
Preparation
  1. Combine all ingredients in a blender for 1-2 minutes to achieve a smooth frosty texture.
  2. If too thick, add a splash of kefir. If too thin, add a few ice cubes. Blend again.
  3. Top with 1/3 cup of low FODMAP granola/cereal, 1 Tbsp chia seeds, or 1-2 Tbsp sunflower seeds, pumpkin seeds, or chopped walnuts.

Makes 1 serving.

Recipes created by University of Michigan GI dietitians

Berry Almond Smoothie

Ingredients
  • 1 cup frozen blueberries, strawberries, and raspberries
  • 3/4 cup unsweetened almond milk
  • 1 Tbsp almond butter
  • ¼ tsp vanilla extract
  • 1 tsp chia seeds
Preparation
  1. Blend all ingredients for 1-2 minutes.

Makes 1 serving.

Recipes created by University of Michigan GI dietitians

Pineapple Colada Green Smoothie

Ingredients
  • 1 small banana
  • 1/2 cup frozen pineapple
  • 3 oz plain lactose free yogurt (or Greek yogurt if tolerated)
  • 1 tsp shredded unsweetened coconut
  • Handful baby spinach
  • 1/3 cup water
  • 1/3 cup crushed ice
Preparation
  1. Place all ingredients in a blender and blend for 1-2 minutes.
  2. If smoothie is too thick, add an extra 1-2 Tbsp water. If too thin, add additional crushed ice and blend.

Makes 1 serving.


** If using a frozen chopped banana, extra ice might not be needed.
** For an antioxidant boost, add fresh peeled ginger and/or turmeric (1 small cube each)
**If using Greek yogurt, try coconut flavored (Siggi’s, Chobani, or Trader Joe’s brands) and omit the shredded coconut

Recipes created by University of Michigan GI dietitians

Strawberry Banana Oatmeal Smoothie

Ingredients
  • 2/3 cup frozen strawberries
  • ½ small banana
  • 2 Tbsp rolled oats (Purchase oats labeled gluten-free if diagnosed with Celiac disease)
  • ½ cup unsweetened almond milk or lactose free cows milk
  • Protein (pick 1): 3 oz plain/vanilla lactose free yogurt, lactose free kefir, 1 Tbsp vanilla whey protein isolate powder, 1 Tbsp brown rice protein powder, or 3oz Greek yogurt (if tolerated).
Preparation
  1. Blend all ingredients for 1-2 minutes.

Makes 1 serving.

Recipes created by University of Michigan GI dietitians

Healthy PB Chocolate Milkshake

Ingredients
  • 1 small frozen banana, chopped
  • 1-2 Tbsp natural peanut butter (such as Smucker’s Natural)
  • 2 tsp unsweetened cocoa powder (or raw cacao powder)
  • 3/4 cup unsweetened almond milk
  • 2 Tbsp rolled oats (Purchase oats/oat flour labeled gluten-free if diagnosed with Celiac disease)
  • 1 Tbsp whey protein isolate powder –chocolate flavored (Bluebonnet or Biochem brands)
  • 2-3 ice cubes
Preparation
  1. Blend all ingredients for 1-2 minutes.

Makes 1 serving.

Recipes created by University of Michigan GI dietitians