Enjoy these delicious recipes from our community of FODZYME dietitians and experts on FODMAPs. Each recipe contains fructan, GOS and/or lactose, making great options to add to your diet with FODZYME.

Breakfast & Brunch

Easy, delicious recipes containing fructan, GOS and/or lactose to diversify your morning routine

"I like simple, easy to make dishes! This is a no-fuss way to get in a whole grain, a protein, a fruit and a vegetable in 5 minutes or less." - Jeanne

RECIPE: Peanut Butter Toast with a Twist (V)

From Jeanne Walsh Smith, MS, RDN, CSG, LDN at @JWSnutrition

1 serving

Ingredients

  • 1 slice whole grain raisin toast (like Dave’s Killer Bread, Raisin’ the Roof)
  • 1-2 T of peanut butter or other nut/seed butter
  • Ground cinnamon, to taste
  • ½ of an apple, thinly sliced or fresh blueberries or sliced strawberries
  • 1 handful of fresh baby spinach

Preparation: Lightly toast the bread, then spread with the nut butter. Sprinkle on FODZYME. Layer the sliced apples or other fruit and sprinkle with plenty of cinnamon Top with the spinach leaves and enjoy!

Tips: Use peanut butter without added oil or sugar for the best nutrition, and choose sunflower seed butter for tree nut or peanut allergies. When using sliced strawberries, make it fun by adding a dash of salt and a tiny drizzle of chocolate syrup before the spinach.

Note: This recipe contain polyols due to the apple. Enjoy after passing your polyol challenges, or if you know you are not sensitive to polyols.

This Turkish inspired breakfast features perfectly poached eggs nesting in a creamy yogurt base with the most incredible chili oil on top.

RECIPE: Turkish Eggs (Çilbir) (Veg)

From Hajar Larbah at Moribyan

2-4 servings

Ingredients

CHILI OIL

  • 1 tbsp olive oil
  • 2 tsp minced garlic
  • 1 tsp Aleppo pepper
  • 1 tsp red pepper flakes
  • 1/2 tsp salt
  • 1/4 tsp coriander
  • 1/4 tsp cumin
  • 1/4 cup unsalted butter

YOGURT

  • 16 ounces Greek yogurt
  • 1 to 2 tbsp olive oil
  • 1 tsp lemon zest
  • 2 tsp chopped dill
  • 1/4 tsp black pepper
  • 1/4 tsp salt

OTHER

  • 4 large eggs
  • 1 tablespoon distilled white vinegar
  • Fresh mint, chopped
  • Fresh chives, chopped

Preparation: To a small pan over medium-low heat, add the butter, olive oil, garlic, Aleppo pepper, red pepper flakes, salt, coriander, and cumin. Combine together and cook for 2 to 3 minutes until you have a deep orange/red color. Take off the heat and set aside.

Combine the yogurt with olive oil, lemon zest, dill, black pepper, and salt until creamy and thick in a small bowl. Set aside.

Heat a pot with water over medium heat until it starts to simmer. You don't want it to be boiling and big bubbles, just small bubbles along the edges. Add the vinegar to the water.

Crack one egg into a small bowl. Bring the bowl as close to the water as possible and slowly drop the egg into the water. Cook for 2 to 3 minutes until the whites have set, 2 minutes for the extra runny yolk. Take out of the water with a large slotted spoon gently. Repeat with the rest of the eggs.

To assemble, add some yogurt to the bottom of a plate or bowl and spread. Add the poached eggs on top, I like to do two per plate. Drizzle the chili oil all along the top and finish off with mint and chives on top. Sprinkle a full dose of FODZYME over the dish and enjoy!

Main Course Dishes

Nutritious, plant-forward recipes containing fructan, GOS and/or lactose to confidently enjoy with FODZYME

"This is a great salad for when you don't want to cook. You can prep each component in advance and put it together quickly. The sweetness of the red peppers complements the heartiness of the black lentils and the lemon juice and mint add zest and flavor. Lentils are a great source of plant-based protein and fiber. Avocados also contribute a good amount of soluble fiber and healthy fat, and are rich in micronutrients." - Antonella

RECIPE: Beluga Lentils with Avocado, Red Pepper and Baby Spinach (V) (GF)

From Antonella Dewell, RDN & Natural Chef at @ibs.nutritionist.rd

4 servings

Ingredients

LENTILS

  • 1 cup black lentils (also called “Beluga”), picked over and rinsed
  • 4 cups water
  • 1 bay leaf
  • 2 garlic cloves, smashed
  • 1 tsp ground coriander
  • 1⁄2 tsp coarse sea salt
  • 2 tbsp olive oil
  • 1 tbsp lemon juice (about 1⁄2 lemon)
  • Zest of 1 lemon
  • 1 red bell pepper (about 1⁄2 lb), cut in 1⁄4-inch dice
  • 2 small or 1 large avocado (about 1⁄2 lb), cut in 1⁄4-inch dice
  • 1⁄4 cup mint, cut in a chiffonade
  • Salt to taste

GREENS

  • 2 tsp lemon juice
  • 2 tbsp olive oil
  • 8 ounces mixed greens, or baby spinach; or a mix of baby spinach, baby chard and baby
  • Kale (about 4 cups)

Prepare: Put water, lentils, garlic, bay leaf, and coriander in a large pot and bring to a boil. Lower the heat, partially cover, and simmer for 20 minutes. Add the salt and simmer for an additional 5 minutes. Drain well, discard bay leaf and garlic, and set aside to cool (can be prepared a day in advance).

In a large bowl, mix the lentils with the olive oil, lemon juice, lemon zest, bell
pepper, avocado, and mint. Mix well.

Wash the spinach and spin dry. Put the lemon juice in a small bowl. Add the
olive oil slowly in a stream and whisk to blend. Put the spinach in a large bowl and dress with the olive oil and lemon mixture.

To serve, spread the spinach on a plate and top with a mound of lentils in the
middle.

Note: Store in the refrigerator for up to 1 day (lentils and greens separately). Note: the lentils can be stored for up to 4 days without the avocado, as it looses its bright green color quickly. You can prepare the lentils and add the avocado when ready to serve.

"This recipe is nourishing and packed with LOTS of flavor. FODZYME helps you tolerate the high FODMAP ingredients, like garlic & onion!" - Jacquelyn

RECIPE: Chicken Shawarma Bowl (GF)

From Jacquelyn Ehmer, Graduate Dietetics Student at @gentlegutnutrition

4 servings

Ingredients

FOR THE BOWLS

  • 1½ lbs. boneless, skinless chicken thighs
  • 3 garlic cloves, minced
  • 1 tsp ground coriander
  • 1½ tsp paprika or smoked paprika
  • 2 tsp ground cumin
  • ½ tsp ground turmeric
  • 1 tsp fine salt
  • ¼ tsp black pepper
  • 3 tbsp olive oil
  • Juice of ½ lemon
  • ½ medium red onion, thinly sliced lengthwise
  • 1 orange, red or yellow bell pepper, sliced
  • 1 green bell pepper, sliced
  • 4 cups riced cauliflower (~16 ounces)
  • 4 cups chopped romaine lettuce
  • 12 grape or cherry tomatoes, halved
  • 1 small cucumber, diced
  • Handful of chopped, fresh cilantro (optional)
  • ⅓ cup cilantro lime dressing

FOR THE CILANTRO LIME DRESSING

  • ⅓ cup plain yogurt
  • 1 clove of garlic, peeled and smashed
  • ½ cup fresh cilantro leaves
  • ¼ tsp salt + more to taste
  • Juice of ½ lime (about 1½ tsp)

Prepare: Make the marinade: Place the chicken in a zip-top bag or container with a lid. Combine the garlic, cumin, coriander, paprika, turmeric, salt and pepper in a small bowl. Add 2 tablespoons oil and juice of ½ lemon and stir to combine. Pour the marinade over chicken and massage to coat well. Refrigerate for at least 30 minutes and up to 48 hours.

When ready to cook, preheat the oven to 375℉. Line a large rimmed baking sheet with parchment paper. Remove the chicken from the marinade and discard any excess marinade. Place the chicken in a single layer on one end of the baking sheet and bake for 15 minutes.

While the chicken is baking, make the Cilantro Lime Dressing: Add all the cilantro lime dressing ingredients to a blender or food processor and blend/process until smooth.

After chicken has been in oven for 15 minutes, remove the pan from the oven. Add the peppers and onions to the middle of the baking sheet and the riced cauliflower to the end opposite the chicken. Drizzle cauliflower with the remaining 1 tablespoon of oil and toss gently to coat. Sprinkle veggies with a pinch of salt.

Return the pan to the oven. Bake an additional 15-20 minutes or until the chicken is cooked through (165℉ on an instant-read thermometer) and veggies are tender.

Remove thee pan from the oven. Serve the chicken and peppers over the cauliflower rice along with chopped lettuce, tomatoes, and cucumbers. Drizzle with Cilantro Lime Dressing and sprinkle with chopped cilantro. Add a dose of FODZYME to each portion, mix and serve with lemon wedges.

Note: This recipe contain polyols due to the cauliflower. Enjoy after passing your polyol challenges, or if you know you are not sensitive to polyols. If you are sensitive to polyols, swap in white or brown rice, quinoa or other low FODMAP base.

Adapted from The Real Food Dietitians

"This nutrient-rich ramen features a vegetable broth with onions, garlic, carrots, celery, and mushrooms, providing essential vitamins and antioxidants. It includes prebiotics from miso paste for gut health, tofu for plant-based protein, and baby spinach for additional vitamins and minerals. Optional eggs offer more protein and nutrients. Enjoy this warming broth to promote hydration and comfort in colder weather." - Kristina

RECIPE: Homemade Ramen (Veg)

From Kristina Zalnieraite, RD, Guthealth.care at @guthealth.care

4 servings

Ingredients

BROTH

  • 8 cups water
  • 1 large onion, sliced
  • 2 cloves garlic, minced
  • 1-inch piece of ginger, sliced
  • 2 carrots, chopped
  • 2 celery stalks, chopped
  • 4 dried shiitake mushrooms (optional)
  • 2 tbsp low sodium soy sauce (GF if needed)
  • 1 tbsp miso paste
  • 1 tbsp sesame oil
  • 1 tsp dried seaweed
  • Salt and pepper to taste

RAMEN

  • 8 oz (~200g) rice noodles 
  • 8 oz (1 cup) firm tofu, cubed
  • 2 cups baby spinach
  • 2 boiled eggs, halved (optional)

Prepare: Make the broth: In a large pot, combine water, onion, garlic, ginger, carrots, celery, dried shiitake mushrooms, soy sauce, miso paste, sesame oil, and dried seaweed.

Bring the mixture to a boil, then reduce the heat and let it simmer uncovered for about 1 hour to allow the flavors to develop. After simmering, strain the broth through a fine-mesh sieve or cheesecloth, pressing on the solids to extract as much flavor as possible. Discard the solids and return the broth to the pot. Season with salt and pepper to taste.

Cook the noodles: Cook the rice noodles according to the package instructions until they are al dente. Drain and set aside.

Prepare the toppings: In a separate skillet, heat a little sesame oil over medium heat. Add the tofu cubes and cook until golden brown on all sides. Set aside.

Assemble the ramen bowls: Divide the cooked ramen noodles among serving bowls. Add a handful of baby spinach to each bowl. Ladle the hot broth over the noodles and spinach. Top each bowl with the cooked tofu cubes, sliced green onions, and boiled egg halves (if using). Garnish with additional sliced green onions, chilli pepper or sesame seeds if desired. Wait until the soup is cooled enough to enjoy. Then sprinkle a dose of FODZYME directly into each.

Note: This recipe contains polyols due to the celery and mushrooms. Enjoy after passing your polyol challenges, or if you know you are not sensitive to polyols.

Tailored for those on a gluten-free or plant-based diet, this 15-minute meal is perfect for busy weeknights. Perfect for anyone looking to incorporate more plant-based meals, this dish combines simplicity with nutritional benefits, optimizing your gut microbiome without sacrificing taste.

RECIPE: One-Pan Vegan Fried Rice (V)

From Jessie Wong, MAcc, RDN, LD at @ibs.dietitian

2 servings

Ingredients

STIR FRY

  • 1 pack (16oz) firm tofu
  • 1/2 onion, sliced
  • 3 cups Bok choy
  • 2 tbsp ginger, minced
  • 1 cup carrots, chopped
  • 3 cups rice, cooked and cooled
  • 4 tbsp vegetable oil

SAUCE

  • 1 tsp salt (or to taste)
  • 1 tsp sugar
  • 1 tsp ground white pepper
  • 3 tbsp soy sauce (GF if needed)
  • 1 tbsp dark soy sauce
  • 2 tbsp sesame oil

Prepare: Prep the Ingredients: Thinly slice the ginger and Bok choy. Keep the Bok choy leaves and stems separate.

Fry the Tofu: Heat 2 tbsp of vegetable oil in a large pan over medium heat. Add tofu and fry for 2-3 minutes. Halfway through, add half of the prepared sauce to coat the tofu evenly. Remove the tofu from the pan and set aside.

Sauté the Aromatics: Add the remaining 2 tbsp of oil to the pan. Add minced ginger and sauté for 1-2 minutes until fragrant. Add onion slices and saute for another 2 minutes. 

Cook the Vegetables: Add carrots and the white parts of Bok choy to the pan. Stir well and cook for 3-5 minutes until the vegetables are soft. Pour in the rest of the sauce.

Combine and Cook: Stir in the overnight rice, ensuring it breaks up and mixes well with the vegetables. Add ground white pepper for seasoning.

Final Touches: Fold in the Bok choy greens and cook for an additional 2 minutes until everything is well combined and the greens are wilted.

Sprinkle a full dose/serving of FODZYME evenly over each portion after it has cooled down a bit, cool enough that it wouldn’t burn your tongue. Enjoy!

Rice and a stir fried vegetable medley of broccoli, carrots, and onion with fresh minced garlic, ginger and soy sauce is flavorful and easy for a weeknight dinner!

RECIPE: Pan Fried Tofu with Soy (V)

From Nikki Glick, RD at Gut Well

4 servings

Ingredients

  • 2 cups white or brown rice
  • 12 oz firm tofu, sliced into ¼ inch cubes
  • 1 tbsp low-sodium soy sauce (GF if needed)
  • 1 tbsp Shao Hsing rice wine
  • 2 tsp sesame oil
  • ¼ tsp salt
  • ¼ tsp sugar
  • 2 tbsp canola oil or other neutral oil
  • 1 tbsp minced garlic
  • 1 tbsp minced ginger
  • 1 medium carrot, cut in ¼-by-2-inch matchsticks
  • 1 cup broccoli, cut into florets
  • ¼ cup onion, diced
  • ¼ cup fresh cilantro, coarsely chopped

Prepare: Cook the rice according to package instructions. Cut the tofu into ¼-inch cubes and place them on paper towels. Place another paper towel on top and prepare the remaining ingredients.

In a small bowl or measuring cup combine the soy sauce, rice wine, and the sesame oil. Combine the salt and sugar in another small bowl and set within reach of stove.

Heat a 14-inch flat-bottomed wok or 12-inch steel skillet over high heat until a drop of water evaporates within a second or two when added to the pan. Swirl in 1 tablespoon of the oil by adding it to the sides of the pan and swirling the pan, then add the tofu. Reduce the heat to medium and stir-fry 1 to 2 minutes, until it begins to brown. Add the garlic and ginger and stir-fry for no more than 10 seconds.

Swirl in the remaining oil and add the carrots, broccoli and red onion. Turn the heat to high and stir-fry for 1 minute, or until the vegetables begin to soften. Add the salt and sugar, toss together and add the soy sauce mixture. Stir-fry for 1 to 2 minutes, until the vegetables are crisp-tender, stir in the cilantro. Divide rice among bowls and top with vegetables. Add a full dose of FODZYME to each portion and enjoy.

"FODMAP-rich ingredients in this recipe include pasta, red lentils, sweet onions, and garlic. With FODZYME, you may find you can increase the serving size and use this as a one-dish, plant-based meal." - Patsy

RECIPE: Pasta with Red Lentils and Broccoli (Veg)

From Patsy Catsos, MS, RDN at IBSFree

8 (1 ⅓ cups each; total yield: 11 cups)

  • ½ pound rotini
  • ½ cup split red lentils, rinsed
  • 2 cups fresh or frozen broccoli
  • 3 tbsp extra-virgin olive oil, divided
  • 1 clove fresh garlic, minced
  • ½ cup sweet onion, chopped
  • 1 cup yellow bell pepper, chopped
  • ½ tsp salt
  • 2.25 ounce can sliced black olives, drained
  • 1 tsp Italian seasoning
  • ¼ tsp red pepper flakes
  • 12 cherry tomatoes, halved
  • 2 tbsp apple cider vinegar
  • ½ cup grated Parmesan cheese

Prepare: In an 8-quart pot, bring 3 quarts of water to a boil over high heat. Add the rotini, lentils, and broccoli. Reduce heat, and simmer, uncovered, until pasta is tender, about 10 minutes. Drain the pasta mixture in a colander; rinse briefly with cold water.

In the same pot, over medium low-heat, add 1 tablespoon olive oil, garlic, onions, and bell pepper. Sauté, stirring occasionally, until tender, about 5 minutes. Remove from heat. Return the pasta mixture to the pot. Stir in salt, olives, Italian seasoning, red pepper flakes, and tomatoes.

Just before serving, stir in the remaining 2 tablespoons of olive oil and the vinegar. Divide the pasta among serving bowls and top each with 1 tablespoon Parmesan cheese. Mix in a dose of FODZYME and enjoy.

Tips and Variations: Substitute other vegetables for the broccoli, if preferred, or add extra vegetables. Try it with carrots, zucchini, or green beans. Skip the lentils and stir in a can of drained, rinsed chick peas along with the tomatoes.

Make it fancy! Use freshly shredded Parmesan cheese or crumbled feta cheese instead of canned, grated cheese. Garnish with fresh herbs when available.

Try white balsamic vinegar or fresh lemon juice instead of apple cider vinegar. Slice your own pitted calamari olives from the grocery store olive bar instead of using canned.

"Pizza is an easy base for customizable toppings based on the foods you love and want to add back in with FODZYME." - Emily

RECIPE: Pizza Dough & Pizza (Veg)

From Emily Arkin, MS, RD, LD at @r.d.emily

8 individual mini-pizza pies

Ingredients

NO-KNEAD PIZZA DOUGH

  • 3 cups all-purpose flour
  • 2 tsp SAF Instant Yeast
  • 2 teaspoons kosher salt
  • 1 12-oz beer (any kind)
  • 1 tbsp olive oil

PIZZA

  • 2 cups marina sauce, or more or less to preference
  • 2 cups Mozzarella cheese, shredded, or more or less to preference
  • Medley of toppings, such as sliced onion, bell pepper, sliced zucchini rounds, olives, pepperoni and/or fresh basil
  • Parmesan, for serving (optional)

Prepare: Make dough: In a large bowl, combine flour, yeast and salt. Add in beer and olive oil and mix with a wooden spoon. Cover with plastic wrap and let rise at room temperature for 1-2 hours or until doubled in size.

To make pizza: preheat oven to 450 degrees. Remove dough from bowl and place onto a well floured surface. Divide dough into 8 pieces and roll each of the mini doughs out. Place on a lined baking sheet and top each with tomato sauce, cheese and toppings of your choice.

Bake for 10-15 minutes (crust will be golden and cheese will be melted). Sprinkle with Parmesan, if using. Allow to cool until it comes to a temperate that will not burn your tongue and add a FODZYME across the top of each pie. Slice and enjoy!

Adapted from Season Generously & Half Baked Harvest Super Simple Cookbook

A vibrant summer salad featuring layers of radicchio, cherry tomatoes, watermelon, and figs, beautifully accented with a fresh lemon-olive oil dressing. A centerpiece for hot summer days.

RECIPE: Red Summer Salad (Veg)

From Evelyne Battaglia of Studio Battaglia at @mangiasano.ch

1 serving

Ingredients

  • 2 oz red radicchio
  • 1/4 cup seedless watermelon
  • 2 oz cherry tomatoes (2-3 small)
  • 1 small fresh fig
  • 1 small scallion
  • 1 tbsp olive oil
  • Juice from 1/4 fresh lemon
  • 1/4 cup cottage cheese
  • Salt and pepper, to taste
  • Fresh bread, for serving

Prepare: Wash and dry the radicchio, then chop into small pieces. Chop the watermelon into 1/2" cubes. Slice the tomatoes into quarters. Thinly slice fig and scallion.

Arrange lettuce and fruit on a serving plate starting with the chopped radicchio, then cherry tomatoes, watermelon, and fig.

Mix the olive oil, lemon juice, salt and pepper in a small bowl.

Place a scoop of cottage cheese in the center of the salad. Drizzle with salad with the dressing. Sprinkle the salad with a full dose of FODZYME and mix. serve with toasted bread. Enjoy!

Note: This recipe contains polyols and fructose due to the watermelon. Enjoy after passing fructose and polyol challenges or if you know you are not sensitive to these FODMAPs.

"Mix up your routine with this delicious, easy baked-fish. Impress guests or upgrade your weeknight dinner, without breaking a sweat." - Jessica

RECIPE: Roast Fish with Curry Butter (GF)

From Jessica Lebovits, RD, CDN at @gfree_rd

4 servings

Ingredients

  • 1 small fennel bulb, sliced
  • 1 large red onion, cut through root and into 8 wedges
  • 1 lb baby (halved if large) or 1 large Yukon gold potato (cut into cubes)
  • 3 tbsp extra virgin olive oil
  • Kosher salt
  • 3-4 tbsp unsalted butter
  • 2 garlic cloves, crushed
  • 1 1/2” piece ginger, peeled, finely chopped or 1 tsp ground ginger)
  • 1 tsp curry powder
  • 1 lb cod (or hake, haddock, or pollock)
  • Fresh mint, for serving

Prepare: Preheat oven to 425°F.

Toss fennel, onion, potatoes, and oil in a 3 qt baking dish to coat; season with salt. Roast, tossing once, until vegetables are browned and softened, 35-40 minutes.

Meanwhile, melt the butter in a small saucepan over medium heat. Mix in garlic, ginger, curry powder, and a pinch of salt. Simmer until color intensifies, about 1 minute. Remove from heat. Remove vegetables from the oven and reduce oven temperature to 350°F.

Season fish with salt and lay on top of cooked vegetables. Drizzle fish with curry butter. Bake fish until flesh easily flakes apart with a fork, 12-15 minutes.

Divide fish and vegetables among plates and wait until the dish is cooled enough to enjoy, then sprinkle FODZYME directly on the portion you plan to eat. Serve with mint for garnish. Bon appetit!

"Sometimes, it can feel challenging to include a variety of plant foods while you're on a low FODMAP elimination protocol. This recipe makes it easy, and it's a complete plant-based meal that's easy enough for a weeknight." - Desiree

RECIPE: Roasted Spaghetti Squash + Pesto Dinner (V) (GF)

From Desiree Nielsen, BSc, RD at @desireenielsenrd

4 servings

Ingredients

  • 2 small spaghetti squash, or one large, about 3 lbs
  • 2 14 oz can chickpeas, rinsed and drained
  • 2 red peppers, sliced into ½ inch (1 cm) slices
  • 1 cup vegan pesto, storebought or homemade (see note)!
  • 3 tbsp extra virgin olive oil
  • Salt, to taste
  • Freshly cracked pepper, to taste

Prepare: Preheat oven to 400˚F and prepare a large rimmed baking sheet with parchment paper.

Cut spaghetti squash in half lengthwise, and scoop out seeds. If you have one large squash, you can cut each half in half again so you have 4 pieces. Rub cut side of squash with 2 tbsp olive oil, salt and pepper and place cut side down on parchment.

Add the peppers and chickpeas to the baking sheet and toss with remaining olive oil, salt and pepper.

Then bake until the squash is tender, about 40-60 minutes depending on the size of the squash. You’ll know it’s done when the outside of the squash yields slightly to gentle pressure. If you've got smaller squash and prefer al dente strands, check after 30 minutes!

Divide the chickpeas and peppers amongst the squash and add a 2-3 tbsp pesto to each bowl. Sprinkle a full dose of FODZYME evenly over each portion and mix. Enjoy!

Note: If you want to make your own pesto, branch out from basil with Desiree's cilantro pesto or broccoli pesto recipes!

"This hearty and veggie-filled soup is a delicious, nourishing pick-me-up that's ready in no time. It's makes great leftovers, too!" - Jessica

RECIPE: Sausage, Kale, & White Bean Soup (GF)

From Jessica Lebovits, RD, CDN at @gfree_rd

4 servings

Ingredients

  • 3 tbsp olive oil
  • 2 (15oz) cans white beans (with the liquid)
  • 3 1/2 cups water
  • 4 Italian-style chicken sausages
  • 1 red bell pepper, chopped
  • 6 cups kale, chopped
  • 5 cloves garlic, chopped
  • 1 tbsp dried oregano
  • 6 sprigs fresh thyme
  • 1 heaping tsp sea salt, plus more to taste
  • Pecorino Romano or Parmesan, for sprinkling

Prepare: Heat olive oil in a soup pot over medium heat. Remove sausage meat from casing. Place sausage meat in the pot & cook until no longer pink (if using raw sausage) and slightly crispy, ~6 min.

Add peppers, garlic, & thyme and sauté for 1 min. Add beans (with liquid from the can), water, oregano, & sea salt, then bring to a boil.

Reduce heat to a simmer & add chopped kale. Cook for 3 min or until kale is tender. Remove the thyme sprigs. Adjust seasoning to taste.

Divide among bowls and sprinkle each with Pecorino Romano or Parmesan. Wait until the soup is cooled enough to enjoy. Then sprinkle FODZYME directly on top.

"This recipe includes garlic, shallots, onion, and peas. So many people eating a low FODMAP diet miss eating dishes like this or find it unsatisfying to try to develop an alternative which they can tolerate. I love this recipe and hope you will, too!" - Catherine

RECIPE: Thai Yellow Chicken Curry with Potatoes (GF)

From Catherine Howard, MS RDN at @catherinehowardwellness

6 servings

Ingredients

  • 1 tbsp avocado oil
  • 1/2 a yellow onion, sliced thinly
  • 1 pound boneless skinless chicken breasts, cut into bite-sized pieces
  • 1/4 cup yellow curry paste, like Maesri
  • 10 baby golden yukon potatoes, cut into halves or bite-sized pieces
  • 1 cup frozen peas
  • 1 14-ounce can unsweetened coconut cream or light coconut milk
  • 1/2 – 1 cup water or broth
  • Generous pinch of salt
  • 2 tsp fish sauce (optional)
  • 1–2 tbsp brown sugar (optional)
  • 2 cups uncooked jasmine rice
  • 1/4 cup cilantro, chopped, for serving

Prepare: Heat the oil in a large pot over medium low heat. Add the onions and saute for a few minutes until the onions are fragrant and softened. Add the chicken and curry paste; saute for 3-5 minutes. Add the potatoes and peas and stir to coat with the curry paste.

Add the coconut cream or milk and 1/2 cup water or broth to the pot. Season with salt. Simmer for 20-30 minutes or until the potatoes are fully cooked, adding more liquid depending on the consistency you want for the sauce. While the chicken and potatoes cook, cook rice according to package directions.

After 20-30 minutes of cooking, stir in the fish sauce and brown sugar, if using. Divide rice among bowls and spoon curry over each. Sprinkle a dose of FODZYME over each portion and top with cilantro. Enjoy!

Adapted from Pinch of Yum

Sides & Snacks

Delicious, nutritious recipes containing fructan, GOS and/or lactose made tolerable with FODZYME

"Hummus is one of those vegan staples that we think we'll have to do without on a low FODMAP diet. Although this classic hummus recipe is already designed to be low FODMAP, trialing it with a dose of FODZYME can give you the confidence to get chickpeas back on the menu." - The Irritable Vegan

RECIPE: Classic Hummus (V) (GF)

From The Irritable Vegan at @TheIrritableVegan

2 servings

Ingredients

CLASSIC

  • 3oz (~84g) canned chickpeas
  • 1 tbsp garlic oil
  • 1 tbsp tahini
  • 1 tbsp lemon juice
  • ¼ tsp ground cumin
  • Pinch salt
  • Pinch black pepper
  • 1 tbsp water (optional)
  • 1 tsp of garlic oil, to garnish (optional)

GRILLED RED PEPPER

  • All the ingredients for the classic hummus except the optional water
  • 1 medium red bell pepper
  • 1 tbsp tomato puree
  • ¼ tsp smoked paprika
  • ⅛ tsp dried chili flakes
  • Pinch of chili flakes, to garnish (optional)

PEANUT AND LIME

  • All the ingredients for the classic hummus except the optional water
  • 2 tbsp peanut butter
  • 1 tbsp lime pickle
  • ¼ tsp crushed coriander seed
  • 1 tsp maple syrup, or to taste (optional)
  • 1 tsp crushed peanuts, to garnish (optional)

Prepare:

Classic Hummus Method: Discard the liquid from the can and thoroughly rinse the chickpeas under cold running water. Set aside and allow to drain well.

Add all the ingredients to a food processor and blitz until smooth, (approx 90 seconds). Only add the optional water if your food processor needs a little help to get going and achieve a smooth, creamy finish.

Spoon the hummus into a shallow serving dish. Sprinkle with a full dose of FODZYME and mix. Garnish with the optional garlic oil if you prefer a more pungent garlic flavor.

Grilled Red Pepper Hummus Method: Halve and deseed the pepper. Place it skin side up under a hot grill/broiler until the skin blackens, approx 10 minutes.

Carefully remove the pepper from the grill and place it into a glass jar. Close the lid of the jar and leave the pepper to steam for 10 minutes. After 10 minutes the pepper should be cool enough to handle. Peel and discard the skin from the flesh of the pepper. It should peel away easily in one whole piece.

Place the pepper into a food processor along with a portion of classic hummus and the remaining ingredients. Blitz until smooth. Garnish with the optional chili flakes if you like it spicy. Sprinkle with a full dose of FODZYME and mix.

Peanut and Lime Hummus Method: Place all the ingredients for the classic hummus into a food processor. Add the peanut butter and lime pickle and blitz until smooth. Due to the extra liquid, it’s unlikely you’ll need the optional water.

Stir crushed coriander seeds through the hummus after it’s been blended or, for a subtler taste and smoother hummus, you can add it with the rest of the ingredients before blending if preferred. Taste and adjust the sweetness. Depending on the pungency of your lime pickle you may need to add the optional maple syrup for balance.

Sprinkle with a full dose of FODZYME and mix. Garnish with the optional crushed peanuts if you like it crunchy.

Note: Learn tips to get the perfect hummus texture and watch the recipe video at the The Irritable Vegan.

"Simple and flavor-packed, these garlick-y green beans will become your new go-to staple. With just four ingredients, they come together in a cinch!" - Jessica

RECIPE: Garlic Green Beans (V) (GF)

From Jessica Lebovits, RD, CDN at @gfree_rd

2-3 servings

Ingredients

  • 1lb fresh green beans
  • 4 cloves garlic, minced
  • 2 tbsp olive oil
  • 3/4 tsp kosher salt

Prepare: Preheat the oven to 400°F and line a large baking sheet.

Wash and trim the rough ends off the green beans. Pat them dry. In a large bowl, combine the green beans, garlic, olive oil, and salt and toss until evenly coated.

Place the prepared green beans on your baking sheet and arrange across the pan in a single layer. Roast for 20-25 minutes or until desired crispness.

Remove from oven and allow to cool until they come to a temperature that's cool enough to eat. Sprinkle a dose of FODZYME over each serving and mix. Enjoy!

"This garlic brown rice recipe is delicious and nutritious packed with fiber and flavor. It’s a great option for an early FODZYME trial to learn how FODZYME can support adding more FODMAPs to your diet." - Alexis

RECIPE: Garlic Brown Rice (V) (GF)

From Alexis Cascone, MS, RD, CLC at @alexiscasconenutrition

4 servings

Ingredients

  • 2 tbsp olive oil
  • 2 cups short-grain brown rice, uncooked
  • 6 garlic cloves, minced
  • 1 1⁄2 cups water
  • 2 (13 3/4 oz) cans chicken broth
  • 1⁄2 teaspoon salt
  • 2 green onions, thinly sliced
  • Lime wedges, for serving
  • Fresh cilantro leaves, for serving

Prepare: Heat oil in a large skillet over medium-high heat. Add rice and sauté for 1 minute. Add garlic and sauté for 2 minutes. Stir in water, broth and salt. Bring to a boil. Cover, reduce heat and cook over medium-high heat for 45 minutes or until liquid is absorbed.

Spoon into a bowl and fluff with a fork. Top with green onions. Wait until rice is cool enough to eat and add a full dose of FODZYME to your portion. Serve with cilantro and lime wedges on the side.

(V) = Vegan dish

(Veg) = Vegetarian dish

(GF) = Gluten free dish

Have questions or want to request a recipe? Email us at hello@fodzyme.com.