I used to LOVE hummus. It is such a healthy and filling snack and pairs well with veggies and crackers. Hummus was one of my favorite snacks until I had sibo. Garlic is one of the worst FODMAPs for me and I have never been able to find a hummus without garlic. So I figured why not make it myself! Ingredients: - 1 can of drained and rinsed chickpeas - 1/4 cup of tahini (you can use store bought but watch for garlic/add ins) - 1/4 cup of olive oil - 1 tbsp of paprika - juice of 1 lemon - salt to taste Steps: - Blend all ingredients together and enjoy - PS if you follow FODMAP diet I recommend me ..read more

After a long walk through Chicago in today's beautiful weather, I was craving something cold, sweet, and extra refreshing! Remembering I had some fresh Pineapple in the fridge, I whipped up a dairy free and FODMAP friendly tropical smoothie. Ingredients: 1/2 cup of coconut milk - I use the Silk unsweetened one. 1 cup of pineapple 1/2 cup of frozen mango 1/2 cup of frozen blueberries 1 frozen banana The secret ingredient: A few mint leaves - I used about 5 Steps: Blend and enjoy * If you are using fresh fruit instead - I recommend adding a handful of ice Servings: 2 ..read more

Ingredients: 3 tbsp unsweetened apple sauce 1/3 cup plain canned pumpkin 2 tbsp cocoa powder 1/4 cup self rising flour 1/4 tsp of baking powder 1/2 cup plain oats 2 packets of stevia 40 lily’s baking chocolate chips Steps: Preheat oven time 375 Combine all ingredients Line baking sheet with parchment paper Use tablespoon to shape cookies Bake for 20 mins at 375 ..read more

Ingredients -1 cup all purpose flour (sun for gluten free alternative if needed) -2.5 tsp baking powder -3/4 tsp of salt -1 cup of non fat Greek yogurt - I highly recommend the Fage brand or Trader Joe’s -1 egg beaten -2 tbsp of sesame seeds Steps -Pre heat oven to 375 -Line baking sheet with parchment paper -Spray with olive oil cooking spray -Mix flour, salt, baking powder -Once mixed add in greek yogurt a little bit at a time and mix -Once dough combines and no longer sticks to bowl take out and knead on the counter with a sprinkle of flour -Divide into 4 and roll into balls -Stick your thu ..read more

Can’t wait to use my favorite Trader Joe’s #lowfodmap spices for taco night tonight For Turkey Taco Filling take one package of Jennie-O extra lean ground turkey and cook on medium-high until the edges are browned. Add in the juice of 1 lime, 1 Tbsp of Chile Lime Seasoning, and 1/2 Tbsp of cumin. Mix until combined and let simmer on low for 10-15 mins For healthy elote, take one package of frozen corn and place in oven at 450 for 20 mins. Once the corn is slightly browned, take out of the oven, add 1 tbsp of @daisybrand light sour cream and 3 tbsp of Everything But The Elote. Mix and serve ..read more

As a kid I LOVED Chocolate Milk - like would drink it any chance I got‼️ After my #sibo diagnosis I had to sadly cut out chocolate milk (and most dairy). This weekend while at Trader Joe’s I found this cacao powder which at low amounts is #fodmapfriendly So today I added 1 tsp to 1 cup of Silk unsweetened almond milk and stokcoldbrew and made myself an adult chocolate milk and it was amazing ..read more

This is my favorite easy meal prep! I make it almost every Sunday and it has made my mornings so much easier. Ingredients: Tomatoes - I use constellation tomatoes for the variety One bunch of spinach or your greens of choices 12 eggs 5 fresh basil leaves Steps Preheat oven to 425 Chop tomatoes, spinach, and basil In bowl crack eggs and whisk to combine yolk and whites Pour vegetable mix into eggs Add a sprinkle of salt and pepper and mix Coat dish with cooking spray and pour mix in Cook for 30-40 minutes depending on dish Enjoy ..read more

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