Use these expert-designed meal and recipe suggestions for your initial FODZYME trial to get the best results.

Why these meals?

FODZYME's unique enzyme blend is designed to target the most common FODMAP triggers: fructan, GOS/galactans and lactose. But it can take some serious detective work to spot FODMAP triggers in meals and decide which foods are best for a first FODZYME trial.

Each of the recipes on this page includes a standardized portion of common FODMAP triggers to help you best learn the foods FODZYME can help you tolerate.

Choose a recipe that includes the trigger ingredient you want to challenge with FODZYME. Plus, we've included tips on how to add FODZYME's powder to each dish to ensure maximum efficacy of the enzymes.

Fructan

Dishes with onion, garlic, wheat and more

Caesar Salad

4 servings

  • 2 cups croutons
  • 1 lb green kale, iceberg lettuce and romaine lettuce hearts, in roughly equal amounts
  • 1 cup (8 oz) Parmesan, plus more for serving
  • 1 oz anchovy fillet, finely chopped
  • 1 garlic clove, finely grated
  • 3 tbsp olive oil
  • 1 tbsp mayonnaise
  • 1 tbsp fresh lemon juice, plus more if needed
  • ½ tsp Worcestershire sauce
  • Black pepper, to taste

Prepare: Wash and dry lettuces. Prepare the kale by removing leave from ribs. Then roughly chop kale, lettuce and romaine. Add lettuce to a large salad bowl, along with croutons and Parmesan.

In a medium bowl, whisk together the anchovies, garlic, mayonnaise, olive oil, lemon juice, Worcestershire and pepper.

Toss the salad with an abundant amount of dressing to coat evenly. Add more Parmesan to taste.

Add FODZYME: Sprinkle a full dose/serving of FODZYME and mix. That’s it!

Couscous with Sautéed Spinach and Garlic

4 servings

  • 1 cup Moroccan (fine) couscous
  • 2 pounds fresh spinach, washed and drained
  • 2 tbsp olive oil
  • 1 clove garlic, peeled and finely chopped
  • Salt and pepper to taste

Prepare: Bring one cup of water to a boil. Stir in couscous and a pinch of salt. Cover the sauce pan and turn off heat. Let couscous sit undisturbed for about 10 minutes, while you cook the spinach.

Heat the oil in a large skillet large. Add the spinach, garlic, salt and pepper. Cook over high heat, tossing constantly with thongs, until the spinach is wilted and most of the moisture has evaporated.

Uncover couscous and fluff with a fork. Transfer couscous to a serving bowl or divide among plates and top with spinach.

Add FODZYME: Wait until the dish is cooled enough to enjoy. Then sprinkle FODZYME directly on the portion you plan to eat.

Sautéed Chicken with Onions & Green Bell Pepper

4 servings

  • 4 boneless skinless chicken breasts
  • Salt and pepper
  • 4 tbsp olive oil
  • 4 cups thinly sliced green bell pepper
  • 1 medium onion, thinly sliced into half moons
  • 4 cloves garlic, minced
  • 1⁄4 cup fresh basil, chopped
  • 4 tbsp balsamic vinegar
  • 1⁄4 cup chicken broth or water

Prepare: Season chicken with salt and pepper. In a large skillet, heat 2 tbsp oil over medium high heat and sauté chicken until golden brown on each side, about 4 minutes per side. Transfer chicken breasts to a plate.

Add remaining 2 tbsp of oil to the skillet and sauté peppers and onions, stirring often until just softened, about 7 minutes. Stir in garlic and cook 1 minute, then mix in basil, vinegar and broth or water. Return chicken and juices to the skillet, nestling each breast in the peppers and onions. Reduce heat to low and simmer until chicken is cooked through, 3 to 4 more minutes.

Add FODZYME: Sprinkle a full dose/serving of FODZYME evenly over the onions and peppers after they have cooled down a bit, cool enough that it wouldn’t burn your tongue. Enjoy!

Vegetable Frittata

1 serving

  • 3 eggs
  • 2 tbsp onion, diced
  • 1/4 cup bell peppers, diced
  • 1 tbsp olive oil
  • Fresh dill or other herbs of choice

Prepare: Beat the eggs in a large bowl and season with salt and pepper.

Add olive oil to a small nonstick skillet and turn heat to medium. Add onion and cook until beginning to soften, about 3 minutes. Add bell peppers continue to cook for 3 to 4 minutes, stirring occasionally. Turn heat to low and mix in herbs.

Pour eggs over vegetables, distributing them evenly. Cook, undisturbed, until eggs are set, roughly 6 minutes.

Add FODZYME: Wait until the dish is cooled enough to enjoy. Then sprinkle FODZYME directly on the portion you plan to eat for breakfast (or brunch!).

Cabbage Slaw

4 servings

  • 2 tsp Dijon mustard
  • 2 tbsp cider vinegar
  • 3 tbsp olive oil
  • 1 tsp salt, or more to taste
  • 1/2 medium red cabbage, cored and sliced thin/shredded (about 2 cups)
  • 1/2 medium savoy cabbage, cored and sliced thin/shredded (about 2 cups)
  • 3 tbsp caraway seeds, lightly toasted in a pan
  • 1/4 cup pomegranate seeds

Prepare: In a large bowl, whisk the mustard, cider vinegar, olive oil and salt. Add the cut cabbage and caraway seeds and use thongs to toss well to coat cabbage with dressing. Taste and adjust seasoning to taste. Gently toss in pomegranate seeds.

Add FODZYME: Sprinkle a full dose/serving of FODZYME and mix. That’s it!

Roast Brussels Sprouts

4 servings

  • 1 lb Brussels sprouts (about 16)
  • 2 tbsp olive oil
  • Salt and pepper to taste
  • Red-pepper flakes (optional)

Prepare: Pre-heat oven to 400. Trim the ends of the brussels sprouts and halve each (unless they're very small). In a large bowl, toss with the oil, salt, pepper and red-pepper flakes, if using.

Spread the sprouts evenely onto a sheet pan and roast in the oven for 30 minutes, mixing once half-way through.

Add FODZYME: Wait until the sprouts are cool enough to eat and sprinkle a full dose/serving of FODZYME and mix. That’s it!

Grapefruit brûlée

2 servings

  • 1 grapefruit, preferably pink or ruby
  • 2 tbsp light brown sugar
  • 2 tbsp unsalted butter, melted
  • Ground cinnamon
  • Flaky sea salt, for serving

Prepare: Halve and pare grapefruit and place on a baking sheet. Sprinkle the top with brown sugar, cinnamon and 1 tsp unsalted butter then broil until caramelized, 2-5 minutes. Sprinkle with a pinch of flaky sea salt.

  1. Move the rack 4 inches away from the broiler then turn on.
  2. Halve the grapefruits through their equators. Use a paring or a grapefruit knife to cut the sections away from the membranes and pith. Place grapefruit halves, cut-side up, on a baking sheet. Sprinkle each grapefruit half with brown sugar and drizzle with melted butter. Sprinkle cinnamon over the top.
  3. Broil grapefruit until the sugar begins to caramelize, 2 to 5 minutes. Watch carefully to make sure they don’t burn. Sprinkle with flaky sea salt.

FODZYME usage: Wait until the grapefruit is cool enough to eat and sprinkle a full dose/serving of FODZYME across the top. Enjoy!

Quinoa Pilaf with Roast Chicken

4 servings

  • 4 boneless, skinless chicken breasts (6–8 oz. each), seasoned with salt and pepper
  • 2 tbsp olive oil
  • ½ cup onion, diced
  • 1 large carrot, peeled & diced
  • 1 1/2 cups water
  • 1 tsp cumin
  • 2/3 cup quinoa
  • 2 cups green beans, cut into 2-inch pieces (4 oz.)
  • Chopped parsley (for garnish)

Prepare: Preheat oven to 350° F. Heat 1 tbsp olive oil in a cast-iron skillet over medium heat. Brown chicken breasts on one side, about 5 minutes. Transfer to a plate and loosely tent with foil.

Add additional tablespoon of oil and onion to skillet. Cook for 2 to 3 minutes until beginning to soften. Mix in carrots and and cumin and cook for an additional 2 to 3 minutes. Add water and bring to a boil. Stir in quinoa and green beans then return to a boil.

Place chicken back into skillet, browned side up. Then cover and transfer skillet to oven. Bake for 18 to 20 minutes, or until all liquid is absorbed. Remove from oven and let stand for an additional 5 minutes.

Add FODZYME: Wait until the dish is cooled enough to eat. Then sprinkle FODZYME directly on the portion you plan to enjoy, aiming for maximum contact between the onions and FODZYME's powder.

Garnish with parsley and enjoy.

Baguette Sandwich with Grilled Chicken, Olive Oil & Lettuce

4 servings

  • 1 cup Italian parsley leaves, washed and dried
  • ½ cup olive oil
  • 2 garlic cloves, minced
  • 1 tbsp chopped capers
  • Zest of 1 lemon
  • 1 French baguette
  • Handful of butter lettuce leaves, arugula or watercress
  • 1 lb grilled chicken, sliced
  • 4 hard-boiled eggs
  • Salt and pepper

Prepare: Finely chop parsley and mix with olive oil, garlic, capers and lemon zest. Season with salt and black pepper to taste.

Cut baguette crosswise into 4 equal pieces, then split each lengthwise with a serrated knife. For each sandwich, lay bread flat, crust side down. Drizzle cut sides with 2 tablespoons salsa verde. Lay a few lettuce leaves on 1 piece of bread and arrange 2 ounces of chicken over lettuce. Drizzle with more salsa verde.

FODZYME usage: Sprinkle a full dose/serving of FODZYME over the open sandwich then press sandwich closed with other half of bread. That’s it! Always start small and see how you feel.

Sheet-Pan Chicken with Onions & Peppers

4 servings

  • 2 lbs bone-in, skin-on chicken thighs, patted dry and seasoned with salt and black pepper
  • 2 tbsp olive oil
  • 1 cup yellow onion, thinly sliced
  • 1 cup green bell pepper, thinly sliced
  • 2 tbsp fresh lemon juice
  • 1 tsbp grated lemon or orange zest
  • 1 tsp fresh rosemary (optional)

Prepare: Heat oven to 425° F. Place the chicken, onion and peppers on the sheet pan and toss with the olive oil, lemon juice, zest and spices. Season well with salt. Spread in an even layer. Roast for 25 to 30 minutes until the chicken is cooked through and the onions are softened and some have begun to caramelize.

Turn the oven to broil and move the pan to the top oven rack. Broil the chicken for 1 to 2 minutes until the skin is crispy and golden. Remove from oven.

Add FODZYME: Wait until the dish is cooled enough to eat. Then sprinkle FODZYME directly on the portion you plan to enjoy, aiming for maximum contact between the onions and FODZYME's powder.

Pasta with Olive Oil and Garlic

4 servings

  • 1 tbsp + 1 tsp Kosher salt
  • 1 pound spaghetti (optional: gluten-free pasta)
  • 2 cloves garlic, minced
  • 1/2 cup olive oil
  • Pinch red pepper flakes (optional)
  • 2 tbsp parsley, chopped
  • 1 tbsp lemon zest (optional)

Prepare: Bring a large pot of water to a boil and add Kosher salt. Stir in the spaghetti and cook, mixing occasionally until al dente or cooked to preference, about 8 minutes.

While the spaghetti cooks, heat the olive oil in a large skillet over medium heat. Add the garlic, 1 tsp salt and the red pepper flakes, stirring occasionally, until the garlic begins to brown slightly, 6 to 8 minutes.

Drain the spaghetti, reserving 1/4 cup of the pasta water. Add the spaghetti and the reserved water to the skillet with the garlic and stir well to combine. Add the parsley and lemon zest (if using).

Add FODZYME: Wait until the spaghetti is cool enough to eat. Then sprinkle FODZYME directly on your portion and stir. Enjoy!

Spicy Bulgogi

4 servings

  • ½ cup soy sauce
  • ¼ cup gochujang
  • ¼ cup light brown sugar
  • 1 ½ tbsps white sesame seeds, plus more for serving
  • 3 tbsps grapeseed or sunflower oil
  • 1 tsp toasted sesame oil
  • 2 cloves garlic, minced
  • 2 tbsp ginger, minced
  • 8 scallions, thinly sliced
  • 1 lb boneless pork tenderloin or flank steak, thinly sliced
  • 1 ½ cups zucchini, sliced
  • 1 ½ cups broccoli florets
  • ½ cup snow peas
  • Cooked rice or lettuce leaves, for serving

Prepare: Make the marinade: Whisk the soy sauce, gochujang, light brown sugar, sesame seeds, 2 tbsp oil, garlic, ginger and 2 scallions ins a medium bowl to combine. Set aside half the marinade for serving.

Add steak or pork to the marinade and refrigerate for 1 to 2 hours.

In a large skillet over medium-high heat, add 1 tbsp oil. Once the oil is hot, add zucchini and broccoli and cook, stirring frequently, for 4 to 7 minutes. Increase heat to high and add steak or pork with its marinade, snow peas, snow peas and 4 more scallions. Cook, stirring often, until the eat is just cooked through, about 3 to 5 minutes. Avoid over-cooking.

Garnish with remaining 2 scallions and sesame seeds. Serve over rice or lettuce wraps, drizzled with reserved marinade.

Add FODZYME: Wait until the dish is cooled enough to enjoy. Then sprinkle FODZYME directly on the portion you plan to eat and enjoy.

Fructan & GOS/Galactans

Dishes with fructan as well as GOS-rich ingredients like chickpeas and edamame

Tofu & Veggie Noodle Stir-Fry

4 servings

  • 8 oz thin (vermicelli) rice noodles
  • ½ cup chicken or vegetable broth
  • 1 tbsp low-sodium soy sauce
  • 1 tbsp rice wine or dry sherry
  • 2 tsp sesame oil
  • ¾ lb tofu, cut in ½-by-1-inch pieces and patted dry (12 oz)
  • 1 tbsp garlic, minced
  • 1 tbsp ginger, minced
  • ¼ tsp red pepper flakes (optional)
  • 1 lb bok choy, washed and cut into ribbons
  • 2 tbsp peanut oil or canola oil
  • ½ cup cilantro, chopped
  • Kosher salt
  • ½ tsp sugar

Prepare: Soak noodles in a large bowl of water for 20 minutes, until soft, then drain. Mix the broth, soy sauce, rice wine or sherry, and sesame oil in a small bowl. In another bowl, stir together the garlic, ginger and pepper flakes.

Heat a large wok or skillet over high heat. Add 1 tbsp sesame oil. When oil is hot, add the tofu and reduce the heat to medium-high. Sauté tofu until browned, about 2 minutes per side. Add the garlic mixture and stir-fry for 5 to 10 seconds. Add the bok choy and stir-fry an additional minute. Add the broth mixture, the drained noodles, salt and sugar. Mix together and cook until the broth has been absorbed, 1 to 2 minutes. Turn off heat and mix in the cilantro.

Add FODZYME: Wait until the dish is cool enough to eat. Then sprinkle FODZYME directly on your portion and stir. Enjoy!

Garlicky Hummus

8 servings

  • 1/2 garlic clove
  • 2 tbsp fresh lemon juice
  • 1/2 cup sesame tahini
  • 1 1/2 tsp Kosher salt
  • 1/2 tsp ground cumin
  • 5 to 6 tbsp cold water
  • 1 (15-ounce) can chickpeas, drained and rinsed
  • Rice crackers (for serving)

Prepare: Blend all ingredients in a food processor until smooth and creamy, up to 4 minutes. You may need to add a few additional tbsp water to reach desired consistency.

Add FODZYME: Mix FODZYME into desired hummus portion and enjoy with rice crackers.

Summer Bean Salad

4 servings

  • 2 (15-ounce) cans black beans, drained and rinsed
  • 1 (15-ounce) can corn kernels, drained and rinsed
  • 2 medium tomatoes, diced
  • 1 small red onion, diced
  • 2 large green bell peppers, diced
  • 1/2 cup fresh cilantro, chopped
  • 1/2 cup fresh lime juice
  • 1/4 cup olive oil

Prepare: Mix all ingredients in a large bowl. Cover and refrigerate for 2 hours to marinate.

Add FODZYME: Sprinkle a full dose/serving of FODZYME and mix. That’s it!

Hummus Tartine

1 serving

  • 2 slices wheat bread, toasted (optional: gluten-free bread)
  • 1/4 cup hummus (see above recipe)
  • 1/4 cup black olives, sliced
  • 1/2 cup fresh arugula
  • 1 tbsp fresh lemon juice
  • 3 fresh basil leaves, minced

Prepare: Spread hummus on toasted bread. Top with olives, arugula, lemon juice and basil.

Add FODZYME: Sprinkle FODZYME directly on the toast and enjoy within 30 minutes of application. Remember that the enzymes start working as soon as they come into contact with the food and are active for the next 30 minutes, so only apply the dose to the food you plan to eat at that sitting.

Fructan & Lactose

Dishes with fructan and lactose-containing dairy

Mediterranean Quinoa Salad

2 servings

  • 1 cup cooked quinoa
  • 1/2 cup Feta, cubed
  • 1 cup cucumber, diced
  • 1/4 cup red onion, diced
  • 2 tbsp olive oil
  • 1 tbsp red wine vinegar
  • 2 tbsp fresh dill, minced
  • Salt and pepper to taste

Prepare: Toss all ingredients together in a large bowl. Enjoy immediately or let sit for a few hours in fridge to allow flavors to meddle.

FODZYME usage: Sprinkle a full dose of FODZYME on each serving and mix. That’s it!

Pita with Tzatziki

6 servings

  • 1 European cucumber or 3 Persian cucumbers, finely chopped or grated
  • 2 cups plain Greek yogurt (2% or whole)
  • 2 tbsp fresh dill, mint, or a combination, finely chopped
  • 1 tbsp fresh lemon juice
  • 2 garlic cloves, mashed or finely minced
  • Salt and pepper
  • Fresh pita, for serving

Prepare: Mix cucumber, yogurt, mint or dill, lemon juice and garlic. Season with salt and pepper to taste. Lightly toast pita or warm in an oven.

Add FODZYME: Sprinkle a full dose of FODZYME on/in the pita and tzatziki you plan to enjoy. Add a second or partial dose for extended snacks or when grazing on appetizers.

French Onion Soup

2 servings

  • 3 tbsp unsalted butter
  • 3 lbs red or yellow onions (about 3 large), peeled and thinly sliced
  • ¾ tsp kosher salt, plus more to taste
  • 8 cups beef stock
  • 1 cup dry white wine
  • 1 tbsp all-purpose flour
  • Black pepper, to taste
  • 10 ½-inch slices French baguette or bread (from 1 loaf)
  • 1½ cups Gruyère cheese, grated

Prepare: Melt butter in a heavy Dutch oven over medium heat. Add onions and ½ teaspoon salt, stir and cover, letting onions soften for 5 minutes. Remove lid and let onions caramelize until golden brown over medium heat, stirring occasionally. Adjust heat if onions are browning too quickly. They may take 45 to 60 minutes to fully caramelize.

Meanwhile, warm broth in a saucepan over low heat. Once onions are caramelized, add wine to the pot and allow mixture to come to boil. Stir in flour and let thicken for a minute or two.

Slowly add warm broth, ¼ teaspoon salt and pepper to the onion mixture and boil uncovered for 10 minutes.

Heat the broiler, and arrange individual ovenproof casseroles on a baking sheet. Ladle soup into casseroles, and cover top with bread slices. Sprinkle each casserole generously with Gruyère.

Broil for a minute or two, watching carefully, until cheese melts and browns.

Add FODZYME: Wait until the soup is cooled enough to enjoy. Then sprinkle FODZYME directly on top and enjoy.

Adapted from NYTimes Cooking.

Pizza Margherita

2 servings

  • ½ batch (8 oz) whole wheat pizza dough (optional: gluten-free dough)
  • 2 tbsp olive oil
  • ½ cup pasta sauce
  • ¾ cup grated mozzarella
  • Salt & pepper to taste
  • Fresh basil or Parmesan, for garnish (optional)

Prepare: Preheat the oven to 450° F. Roll or press out the pizza dough to a 12-14 inch round and place on an oiled, cornmeal or flour-dusted baking sheet or pizza pan.

Brush the pizza crust with 1 tbsp of olive oil. Spread the tomato sauce over the dough then sprinkle on the mozzarella. Season with salt and pepper and place in the oven. Bake until the edges start to brown, 15 to 20 minutes. Remove from the heat, and drizzle the remaining olive oil over the top. Sprinkle on the basil and/or Parmesan, if using.

FODZYME usage: Sprinkle a full dose/serving of FODZYME evenly over the pizza after it has cooled down a bit, cool enough that it wouldn’t burn your tongue. Enjoy within 30 minutes of application. Remember that the enzymes start working as soon as they come into contact with the food and are active for the next 30 minutes, so only apply the dose to the food you plan to eat at that sitting.

Simple Fruit Salad

4 servings

  • 1 grapefruit, peeled
  • 1 cup cantaloupe, diced
  • 1 cup pomegranate seeds
  • 1 banana, peeled, diced
  • Mint or basil
  • Cottage cheese (or soy yogurt, if vegan), (optional)

Prepare: Remove pith from grapefuit and section. Slice section into thirds and remove pits. Toss grapefruit with remaining fruit and herbs. Top with cottage cheese or yogurt, if using.

Add FODZYME: Sprinkle a full dose/serving of FODZYME over the portion you plan to enjoy. That’s it!

Spinach Quesadilla

4 servings

  • 2 tbsp olive or vegetable oil
  • 1/4 cup yellow onion, minced
  • ½ lb spinach, rinsed and chopped
  • Salt and black pepper
  • 2 tbsp fresh cilantro, washed and chopped
  • 1/4 tsp dried oregano
  • 4 oz (about 1 cup) shredded Cheddar, Muenster, Mexican blend, Pepper Jack, Monterey Jack, Oaxaca or other cheese of choice
  • 4, 7-8" flour tortillas (or gluten-free corn tortillas)

Prepare: Heat 1 tbsp oil in a medium sauté pan over medium-high heat. Add onions and cook, stirring every minute or so, until they begin to soften and become slightly translucent, 4-5 minutes. Add spinach, salt and pepper and toss with thongs. Continue to cook until spinach is wilted and onions are golden, about 5 minutes. Turn off heat and allow to cool a bit. Mix in cilantro and oregano.

Heat remaining 1 ½ tsp oil in a large nonstick or well-seasoned skillet over medium heat. Assemble quesadillas: place 1/4 of the cheese in the center of each tortilla and divide spinach mixture among the 4 tortillas. Fold tortillas in half to make a half-moon. Place 2 filled tortillas in skillet and cook, turning once, until each tortilla is golden-brown on each sides and cheese is melted. Add remaining 1 ½ tsp oil to skillet and repeat cooking process to make the second batch of 2 filled tortillas.

FODZYME usage: Sprinkle a full dose/serving of FODZYME evenly over your quesadilla after it has cooled down a bit, cool enough that it wouldn’t burn your tongue. Enjoy within 30 minutes of application. Remember that the enzymes start working as soon as they come into contact with the food and are active for the next 30 minutes, so only apply the dose to the food you plan to eat at that sitting.

Pasta Bolognese

4 servings

  • 2 tbsp butter
  • 2 tbsp olive oil
  • ¼ cup (2 ounces) sausage of choice
  • ½ cup onion, chopped
  • 1 cup carrot, diced
  • 1 small stalk celery, diced (optional)
  • 1 clove garlic, minced
  • 1 pound lean ground beef or pork (or 50/50 mix)
  • ½ tsp rosemary
  • ⅛ tsp nutmeg (optional)
  • Salt and pepper to taste
  • 1 cup dry white wine
  • 4 tbsp tomato paste
  • 1 cup canned plum tomatoes
  • 1 cup beef broth
  • 2 tbsp fresh basil, torn
  • ½ cup whole milk
  • 1 pound rigatoni, spaghetti or pasta of choice (optional: gluten-free)
  • Finely grated Parmesan, Pecorino or ricotta, for serving

Prepare: Heat the butter and oil in a heavy saucepan over medium-high heat and add the sausage, onion, carrot and celery, if using. Cook, stirring, until onion is translucent, about 5 minutes.

Add the garlic and ground meat and cook, stirring often, until meat is browned. Mix in the rosemary, nutmeg, salt, pepper, wine and tomato paste.

Roughly chop the tomatoes, reserving their juices. Add the tomatoes, their juices, and the broth to the pot and bring to a boil. Reduce heat to simmer. Cover and continue to cook, skimming off fat as it accumulates, 1 hour.

Halfway through cooking the sauce, bring a large pot of water to boil. When roughly 10 minutes remain on the sauce, add the pasta to the boiling water and cook until al dente, then drain.

To finish the sauce, stir in the milk and basil. Then remove from heat.

Divide pasta among bowls and top with sauce and cheese of choice.

FODZYME usage: Wait until sauce and pasta are cool enough for you enjoy and sprinkle a full dose/serving of FODZYME evenly over the portion you plan to eat. Bon appetit!

French Toast with Strawberries

1 serving

  • 1 large egg
  • ¼ cup milk
  • Salt
  • 2 slices wheat or white bread (optional: gluten-free bread)
  • ½ tbsp unsalted butter
  • Maple syrup
  • ½ cup strawberries, sliced

Prepare: Beat the the egg, milk and a pinch of salt in a shallow, wide bowl until smooth. Add the bread slices (stacking them if needed to fit) and soak, turning a few times until the egg mixture is absorbed.

Heat butter in a large nonstick skillet over medium heat and swirl it around once melted. Carefully pick up the soaked bread (it will be very soft) and gently place in the pan. Cook until it begins to brown on one side, about 3 minutes, then flip. Reduce the heat to medium-low and cook until the other side browns, 2 to 3 minutes. Remove from pan.

FODZYME usage: Sprinkle a full dose/serving of FODZYME evenly over the two pieces of bread after it has cooled down a bit, cool enough that it wouldn’t burn your tongue.

Top with maple syrup and strawberries and enjoy.

Fructan, GOS/Galactans & Lactose

Dishes with fructan and GOS/Galactan-rich fruits, vegetables and legumes and lactose-containing dairy

Grapefruit, Beet & Feta Salad

4 appetizer servings

  • 2 large red or pink grapefruits, peeled
  • 3 whole beets
  • 4 tbsp olive oil
  • Kosher salt
  • 1 small shallot, finely diced
  • 2½ tsbp fresh lemon juice
  • ½ tsbp Dijon mustard
  • 2 cups watercress, stemmed and trimmed
  • ½ cup Feta
  • Fresh herbs of choice (optional)

Prepare: Preheat oven to 350 degrees. Set beets on one end of a sheet of aluminum foil and drizzle with 1 tbsp olive oil and sprinkle of salt. Toss to evenly coat and then fold the foil over beets and crimp to seal edges. Place on a baking sheet and bake for 45 minutes to 1 hour, or until soft when pricked with a fork. Let cool then peel.

Combine shallot, lemon juice and salt to taste in a bowl. Let sit for 10 minutes.

Slice the grapefruits into ¼-inch-thick rounds and remove the seeds. Transfer the slices to a platter and pour the juices from the cutting board over them. Peel and slice the beets into ¼-inch-thick rounds then arrange on the platter, overlapping with the grapefruit.

Whisk mustard and 3 tbsp olive oil into dressing. Adjust salt to taste.

Crumble Feta and herbs, if using, over grapefruit and beets. Drizzle dressing over salad.

FODZYME usage: Sprinkle a full dose/serving of FODZYME evenly over the portion you plan to eat. Enjoy!

Bean & Cheese Enchiladas

4 servings

  • 2 tbsp olive oil
  • 2 cups yellow onion, chopped
  • 1 poblano chile, stemmed, seeded and diced
  • 4 garlic cloves, sliced
  • Salt and black pepper
  • 1½ tsps ground cumin
  • 1 (15-ounce) can crushed tomatoes
  • 2 tsp chili powder
  • 2 (15-ounce) cans black beans, drained and rinsed
  • 1¼ cups Cheddar or Monterey Jack cheese, grated (divided)
  • 12 (6-inch) soft corn or flour tortillas
  • ¼ cup queso fresco
  • Fresh cilantro, for serving

Prepare: Heat the oven to 425 degrees. In a large skillet, heat the oil over medium-high. Add the onions, pepper and garlic; season with salt and pepper. Cook, stirring occasionally, until softened, 6 to 8 minutes. Stir in the cumin and cook until fragrant, about 1 minute. Remove from heat.

Transfer half the vegetable mixture to a blender; add the tomatoes and chili powder. Blend until very smooth. Season to taste with salt and pepper.

Add the black beans and ½ cup cheese to the vegetables in the skillet and stir.

Spread the tortillas directly on the oven rack and heat until warmed and soft, 1 to 2 minutes, then wrap in a towel to keep warm. Pour half the enchilada sauce into a medium casserole dish or a 9-by-13-inch baking pan and spread out sauce to cover the bottom of the dish.

Line up the filling, tortillas and baking dish on a counter. Place ¼ cup of the bean mixture in the center of a tortilla and roll up. Place rolled tortilla in the casserole dish, seam-side down, and repeat with the remaining tortillas.

Pour the rest of the sauce over the enchiladas, then sprinkle with the remaining ¾ cup cheese. Bake until the cheese melts, about 10 minutes. Top with queso fresco and cilantro.

FODZYME usage: Wait until the dish is cooled enough to enjoy. Then sprinkle FODZYME directly on the portion you plan to eat and enjoy.

Chilaquiles

4 servings

  • 1 small red onion, thinly sliced into half moons
  • 2 tbsp fresh lime juice, plus 4 lime wedges for serving
  • Salt and pepper
  • 1½ lbs fresh tomatillos, husked and rinsed
  • 1 to 2 jalapeño or Serrano chiles, stemmed (optional)
  • 3 tbsp olive oil
  • 2 garlic cloves, minced
  • 8 oz thick corn tortilla chips
  • 4 large eggs
  • 4 oz queso fresco, crumbled
  • 1 cup fresh cilantro leaves, torn
  • ½ cup crema or sour cream (optional)

Prepare: Heat broiler. Place tomatillos and chile on a baking sheet and set about 4 inches below broiler. Broil until dark and blackened in spots, about 5 minutes. Flip over and broil on other side until they are soft and charred in spots, 4 to 5 minutes. Remove from heat and let cool for 5 minutes while you pickle the onions.

Place half the onions in a small bowl and toss with lime juice. Season with salt and pepper, mix and set aside.

Transfer tomatillos and chiles to a blender along with juices on baking sheet and blend to a coarse purée.

Heat 2 tbsp oil over medium heat in a large pan and add remaining half of onion. Stir and cook for 5 to 8 minutes, until tender. Add a pinch of salt, stir in garlic and cook until fragrant, about 1 minute.

Increase heat to medium-high and add tomatillo purée. Bring to a simmer and cook, stirring often, until salsa thickens, about 10 minutes. Add chips and toss to coat evenly. Simmer 1 to 2 minutes more then turn off heat while you fry the eggs.

Heat remaining 1 tbsp oil in another large skillet over medium-high heat. Add eggs and season with salt and pepper. Fry eggs to your liking.

Divide chips and sauce among plates. Top each with a fried egg, queso fresco, cilantro, crema or sour cream, pickled red onions and a lime wedge.

Add FODZYME: Sprinkle a full dose/serving of FODZYME. That’s it!

Chana Masala

4 servings

  • 1 tbsp olive oil
  • 2 cups onion, finely diced
  • 1-inch piece of ginger, peeled and minced
  • 4 garlic cloves, minced
  • 1 small Thai green or bird’s eye chile, stemmed, seeded, minced
  • 2 tsps garam masala
  • 1 tsp ground turmeric
  • ¼ tsp cayenne pepper, or more to taste
  • 1 tsp ground coriander
  • 2 tsp ground cumin
  • 3/4 tsp salt
  • 2 medium tomatoes, diced
  • 1-1 1/2 cups unsalted chicken or vegetable stock, or water
  • 2 14-ounce cans chickpeas, drained
  • 1 tsp fresh lime juice
  • Diced scallions, fresh cilantro, for serving
  • Raita, plain yogurt or kefir, for serving

Prepare: Heat the oil in a medium saucepan over medium heat. Stir in the onion and saute until soft, about 5 minutes. Stir in the ginger, garlic and chile and cook for another minute, or until fragrant. Mix in the garam masala, turmeric, cayenne, coriander, cumin, and salt. Add the tomatoes and water. Simmer for 3 minutes or until thick. Remove from heat.

Mash half the chickpeas with a big fork or potato masher. Mix the whole and smashed chickpeas with the sauce in a medium saucepan over medium heat. Stir well, adding generous splashes of stock or water to the mixture until it is a porridge consistency. This is usually about 1 - 1 1/4 cups. Remove from heat. Stir in lemon juice.

FODZYME usage: Sprinkle a full dose/serving of FODZYME and mix. Serve topped with chopped scallions, cilantro and Raita, plain yogurt or kefir. 

Bean & Cheese Burrito Bowl

4 servings

  • 2 tbsp olive oil
  • 1/2 tsp ground cumin
  • 1/2 tsp garlic powder
  • 2 15-ounce cans whole black beans, rinsed and drained
  • 1 1/2 cups uncooked rice, white or brown
  • Salt and pepper
  • 1/2 cup red cabbage, shredded
  • 1/2 cup romaine lettuce, shredded
  • 1/2 cup fresh tomato salsa
  • 1/2 cup fresh cilantro, chopped
  • 1/2 cup queso fresco, cotija cheese or other shredded cheese
  • 1/2 cup sour cream or crema fresca

Prepare: Cook rice according to package instructions.

While rice cooks, prepare beans: In a large saucepan, heat the oil over medium heat. Add the cumin and garlic powder and cook until fragrant, stirring constantly, 1 to 2 minutes. Add the black beans and season with salt and pepper. Bring to a boil over medium-high, then reduce heat to a simmer and cook, stirring occasionally, until the beans are soft and the mixture is flavorful, 15 to 20 minutes.

When rice is done, remove from heat and let rest for 10 minutes, covered, before fluffing with a fork.

While rice and beans cook, lay out remaining burrito bowl toppings.

To build each bowl, place a portion of cooked rice at the bottom of a serving bowl. Top with black beans. Garnish with assorted topping — cabbage, lettuce, salsa, cilantro, queso fresco and sour cream.

FODZYME usage: Sprinkle FODZYME directly on the bowl, mix well and enjoy within 30 minutes if possible. Otherwise add an extra dose.

Lactose

Dishes with lactose-containing dairy

Yogurt Parfait

1 serving

  • 3/4 cup (6 oz) plain yogurt or plan Greek yogurt
  • 1/2 kiwi, peeled & sliced
  • 1/4 cup pineapple, papaya, or a mix of both, diced
  • 1/4 cup blueberries, strawberries, sliced, or a mix of both
  • 2 tbsp walnuts, chopped
  • 1 tsp chia seeds
  • Sprinkle of cinnamon

Prepare: Spoon yogurt into a bowl. Top with fruit of choice, walnuts, chia seeds and cinnamon.

Add FODZYME: Sprinkle a full dose/serving of FODZYME and mix. That’s it!

For a full list of tips and meal ideas, you can get more recipes here.