Recipe Collections

Roasted Fennel & Veggie Sushi Rice Risotto

A creamy, stirred risotto built without tomato, vinegar, or high-acid citrus — roasted fennel brings natural sweetness, veggies adds spring freshness, and parmesan plus toasted pine nuts round it into a more substantial, protein-forward dinner.

Ginger Chicken & Rice

Anti-inflammatory ginger combined with simple, gentle ingredients that won't upset your stomach.

Chicken and Root Veggies

Chicken with Herbes de Provence and root veggies

Zucchini "Crab" Cakes

Vegetarian "crab" cakes made with zucchini, modified with low-FODMAP substitutions for sensitive stomachs.

Thai Stir Fried Veggies

A quick, colorful Thai-inspired stir fry with snow peas, carrots, zucchini, and your choice of coconut — served over rice and easy to make mild or spicy.

Veggie Pizza

A fresh, colorful pizza without the tomato sauce—topped with a homemade low-acid pesto, sautéed mushrooms, crisp peppers, and bright arugula. Quick enough for a weeknight dinner, gentle enough for sensitive digestion.

Zucchini "Crab" Cakes

Vegetarian "crab" cakes made with zucchini, modified with low-FODMAP substitutions for sensitive stomachs.

Mediterranean Chicken Bowl

A gentle, low-acid version of a Mediterranean bowl that won't trigger reflux or bloating.

Chicken and Wild Rice Salad with Almonds

A nutritious and filling salad with wild rice, tender chicken, cranberries, and crunchy almonds.

Niçoise-Style Salad

A vibrant take on the classic Niçoise—packed with roasted potatoes, tender green beans, crisp vegetables, and fresh eggs. Topped with a bright sumac-mustard dressing that delivers Mediterranean flavor without the traditional acid.

Butternut Squash Soup

Creamy, naturally sweet soup that's incredibly soothing for sensitive stomachs.

Orange Orzo Salad with Almonds, Feta, and Olives

I modified this delicious recipe from Cookie and Kate for people who have sensitive stomachs.

Roasted Fennel & Veggie Sushi Rice Risotto

A creamy, stirred risotto built without tomato, vinegar, or high-acid citrus — roasted fennel brings natural sweetness, veggies adds spring freshness, and parmesan plus toasted pine nuts round it into a more substantial, protein-forward dinner.

Ginger Chicken & Rice

Anti-inflammatory ginger combined with simple, gentle ingredients that won't upset your stomach.

Chicken and Root Veggies

Chicken with Herbes de Provence and root veggies

Cottage Cheese Pasta with Zucchini

A higher-protein vegetarian pasta lunch using cottage cheese instead of aged cheese sauces.

Zucchini "Crab" Cakes

Vegetarian "crab" cakes made with zucchini, modified with low-FODMAP substitutions for sensitive stomachs.

Thai Stir Fried Veggies

A quick, colorful Thai-inspired stir fry with snow peas, carrots, zucchini, and your choice of coconut — served over rice and easy to make mild or spicy.

Roasted Fennel & Veggie Sushi Rice Risotto

A creamy, stirred risotto built without tomato, vinegar, or high-acid citrus — roasted fennel brings natural sweetness, veggies adds spring freshness, and parmesan plus toasted pine nuts round it into a more substantial, protein-forward dinner.

Ginger Chicken & Rice

Anti-inflammatory ginger combined with simple, gentle ingredients that won't upset your stomach.

Mofongo with Garlic Vegetable Broth

Traditional Puerto Rican mashed fried plantain, mortar-mashed with garlic or hing for low fodmap and olive oil and served with a warm garlic/hing vegetable broth, black beans, charred corn, and a crisp cucumber-radish salad — built without tomato, vinegar, or high-acid citrus.

Baked Vegetable & Cheese Empanadas

A traditional Latin American hand pastry, baked instead of fried, filled with zucchini, carrot, and fresh mozzarella, served with a simple side salad — built without tomato, vinegar, or high-acid citrus for an easy weeknight dinner.

Veggie Lasagna

A hearty vegetarian lasagna layered with sautéed vegetables, melty mozzarella and provolone, and a nightshade-friendly carrot-based sauce — naturally gluten-free when made with GF noodles.

Arepas with Melted Cheese & Herbs

Griddled Venezuelan corn cakes split and stuffed with black beans and melty cheese — the classic Arepa Dominó — served with a crisp cabbage slaw for a complete low-FODMAP dinner.

Egg and Zucchini Scramble with Toast

A very fast lunch of eggs, zucchini, and toast when you need a low-FODMAP meal in under 15 minutes.

Veggie Quiche

A light, vegetable-packed quiche with bell pepper, mushrooms, and spinach in a flaky crust — easy to make and gentle on the stomach.

Blueberry protein smoothie

<h2>A simple and nutritious smoothie</h2> <p> This smoothie is one of my favorite easy ways to get something tasty and satisfying with a boost of balanced nutrition. It’s a simple everyday option that feels good any time of day. </p>

Savory Oatmeal with Soft Eggs and Chives

A very fast savory oatmeal lunch with eggs and chives when you want something warm, soft, and filling in about 10 minutes.

Aduki bean noodle bowl

Butternut Squash Soup

Creamy, naturally sweet soup that's incredibly soothing for sensitive stomachs.

Spring Chicken Soup

A light and nourishing chicken soup with green onions, carrots, peas, and fresh thyme.

Roasted Fennel & Veggie Sushi Rice Risotto

A creamy, stirred risotto built without tomato, vinegar, or high-acid citrus — roasted fennel brings natural sweetness, veggies adds spring freshness, and parmesan plus toasted pine nuts round it into a more substantial, protein-forward dinner.

Cottage Cheese Pasta with Zucchini

A higher-protein vegetarian pasta lunch using cottage cheese instead of aged cheese sauces.

Zucchini "Crab" Cakes

Vegetarian "crab" cakes made with zucchini, modified with low-FODMAP substitutions for sensitive stomachs.

Thai Stir Fried Veggies

A quick, colorful Thai-inspired stir fry with snow peas, carrots, zucchini, and your choice of coconut — served over rice and easy to make mild or spicy.

Creamy Polenta Bowls with Ricotta and Zucchini

Soft polenta with ricotta and zucchini for a gentle, meat-free lunch that still feels satisfying.

Ricotta Blueberry Toast Plates

Fresh ricotta toast with blueberries and cucumber for a fast no-pan lunch you can assemble in minutes.

Ginger Chicken & Rice

Anti-inflammatory ginger combined with simple, gentle ingredients that won't upset your stomach.

Mofongo with Garlic Vegetable Broth

Traditional Puerto Rican mashed fried plantain, mortar-mashed with garlic or hing for low fodmap and olive oil and served with a warm garlic/hing vegetable broth, black beans, charred corn, and a crisp cucumber-radish salad — built without tomato, vinegar, or high-acid citrus.

Hainanese Chicken Breast

A low-FODMAP version of the iconic Southeast Asian dish featuring tender poached chicken, fragrant ginger rice, and vibrant chile sauce.

Korean Ground Beef with Vegetables

I modified this classic recipe to give an alternative for low fodmap options

Mediterranean Chicken Bowl

A gentle, low-acid version of a Mediterranean bowl that won't trigger reflux or bloating.

Seared Salmon with Pistachio Gremolata

Perfectly seared salmon topped with a vibrant pistachio, mint, and orange zest gremolata.

Chicken and Root Veggies

Chicken with Herbes de Provence and root veggies

Mofongo with Garlic Vegetable Broth

Traditional Puerto Rican mashed fried plantain, mortar-mashed with garlic or hing for low fodmap and olive oil and served with a warm garlic/hing vegetable broth, black beans, charred corn, and a crisp cucumber-radish salad — built without tomato, vinegar, or high-acid citrus.

Korean Ground Beef with Vegetables

I modified this classic recipe to give an alternative for low fodmap options

Lemon Lavender Roasted Vegetables

Bright lemon and fragrant lavender create an elegant twist on roasted vegetables with low-FODMAP friendly ingredients.

Aduki bean noodle bowl

Thai Grain Bowls

Bowls are all about layers of flavor, texture, and color.

Ginger Chicken & Rice

Anti-inflammatory ginger combined with simple, gentle ingredients that won't upset your stomach.

Chicken and Root Veggies

Chicken with Herbes de Provence and root veggies

Korean Ground Beef with Vegetables

I modified this classic recipe to give an alternative for low fodmap options

Aduki bean noodle bowl

Butternut Squash Soup

Creamy, naturally sweet soup that's incredibly soothing for sensitive stomachs.

Veggie Pan Fry with Glass Noodles

Ginger Chicken & Rice

Anti-inflammatory ginger combined with simple, gentle ingredients that won't upset your stomach.

Chicken and Root Veggies

Chicken with Herbes de Provence and root veggies

Caribbean Chicken with veggies

Hainanese Chicken Breast

A low-FODMAP version of the iconic Southeast Asian dish featuring tender poached chicken, fragrant ginger rice, and vibrant chile sauce.

Mediterranean Chicken Bowl

A gentle, low-acid version of a Mediterranean bowl that won't trigger reflux or bloating.

Chicken and Wild Rice Salad with Almonds

A nutritious and filling salad with wild rice, tender chicken, cranberries, and crunchy almonds.

Roasted Fennel & Veggie Sushi Rice Risotto

A creamy, stirred risotto built without tomato, vinegar, or high-acid citrus — roasted fennel brings natural sweetness, veggies adds spring freshness, and parmesan plus toasted pine nuts round it into a more substantial, protein-forward dinner.

Ginger Chicken & Rice

Anti-inflammatory ginger combined with simple, gentle ingredients that won't upset your stomach.

Creamy Polenta Bowls with Ricotta and Zucchini

Soft polenta with ricotta and zucchini for a gentle, meat-free lunch that still feels satisfying.

Simple Ginger Rice Bowls with Bok Choy

A simple meat-free grain bowl of rice, bok choy, carrots, ginger, and chives for an easy, low-FODMAP lunch base.

Mediterranean Chicken Bowl

A gentle, low-acid version of a Mediterranean bowl that won't trigger reflux or bloating.

Turkey Lettuce Wrap Rice

Turkey breast, rice, lettuce, and carrots packed as a lunch that feels light but still keeps you full.