1. Peppermint Hot Cocoa
In a saucepan over medium heat, heat
1 cup lactose-free lowfat milk and 1 tbsp
cocoa powder until hot. Remove from
heat and add 6 drops liquid stevia extract
and 1 drop food-grade peppermint
essential oil or peppermint extract.
2. Stir-Fry Shrimp
Soak 2 oz thin brown rice Asian noodles
in hot water for 6− 8 minutes or until soft;
drain. In a skillet, heat 1 tbsp oil. Add ½
cup green beans and stir-fry until tender,
6 minutes. Add 3 oz medium peeled
shrimp; stir-fry until shrimp turns opaque
and pink. Add drained noodles and
1 tbsp FF reduced-sodium tamari soy
sauce to pan and cook briefy to warm.
3. Yogurt Dill Dip
In a bowl, combine 3 oz lactose-free
low-fat plain yogurt, 2 tsp fresh (or
1 tsp dried) dill weed, and 2 tsp
4. Egg & Beef Muffns
Preheat oven to 350°. Line 4 muffn cups
with parchment paper baking cups.
Brown 2 oz lean ground beef. Beat
4 large eggs. Combine beef, eggs, 2 tbsp
reduced-fat shredded cheddar cheese,
1/3 cup chopped zucchini, 1/3 cup chopped
sweet red pepper and a dash of salt and
pepper. Pour mixture into prepared
muffn cups. Bake 18− 20 minutes or until
toothpick inserted in center comes out
clean. Makes 2 servings ( 2 muffns each).
5. Hamburger Casserole
Preheat oven to 350°. Brown 1 lb lean
grass-fed ground beef crumbles. Cut
1½ cups thin, round carrot slices. Cut
3 medium white potatoes into thin
slices. Layer ingredients in a 2½-quart
casserole dish in this order: beef, carrots
then potatoes, sprinkling each layer
lightly with salt and pepper. Combine
1 cup strained jarred tomatoes and 1¼
cups water; pour over top of casserole.
Cover dish and bake for 90 minutes.
Makes 4 servings.
quick recipes to complete your menus
(each makes 1 serving unless otherwise noted)
low-FODMAP menus for a week
Here’s everything you’ll need to
make the week’s worth of low-FODMAP menus for one person.
Also, TRY our FODMAP-friendly
FRUITS & VEGETABLES
¨ 2 medium bananas
¨ 4 kiwifruit
¨ 2 lemons
¨ 3 small oranges
¨ 1 pineapple
¨ 1 cup raspberries (fresh or frozen)
¨ 1½ cups frozen wild blueberries
¨ 11 cups baby spinach
¨ 2 lbs carrots
¨ 1 cucumber
¨ 4 medium white potatoes
¨ 1 small butternut squash
¨ ½ cup green beans (fresh or frozen)
¨ 2 small Thai chiles
¨ 3 sweet red peppers
¨ 4 medium tomatoes
¨ 3 medium zucchini
¨ 1 bunch fresh cilantro
¨ 1 package fresh basil
¨ 1 package fresh dill weed
¨ 4 fresh kaffr lime leaves
¨ 1 package fresh mint leaves
PROTEINS & DAIRY
¨ 8 oz boneless, skinless chicken
¨ 2 lbs lean grass-fed ground beef
¨ 5 oz medium boiled shrimp
(TRY: Henry & Lisa’s Uncooked
Natural Shrimp, peeled, tail-on)
¨ 10 oz lean pork loin cutlets
¨ 4 oz salmon
¨ 4 oz sirloin steak
¨ 3 oz turkey breast lunch meat
( TRY: Organic Prairie Organic
Roast Turkey Breast)
¨ 7 large eggs
¨ 18 oz FF plain lowfat kefr
( TRY: Lifeway Plain Lowfat Kefr)
¨ 12 oz FF lactose-free plain lowfat
yogurt ( TRY: Green Valley Organics
Lactose-Free Plain Yogurt)
¨ ½ gallon lactose-free lowfat milk
(TRY: Organic Valley Lactose-Free
Lowfat 1% Milk)
¨ 8 oz reduced-fat cheddar block
¨ 1/3 cup shredded Parmesan cheese
¨ 1 tub or box organic butter
6. Baked Zucchini
Preheat oven to 350°. Cut 1 medium
zucchini lengthwise into four wedges.
Brush wedges with oil and place, peel
side down, on a broiler pan. Combine
2 tbsp Parmesan cheese and 1 tsp FF
Italian seasoning; sprinkle over wedges.
Bake until tender, about 15 minutes,
then broil for 2 minutes.
Preheat oven to 350°. Line a baking
sheet with foil. Place a cooling rack on
baking sheet. Crush 1 cup FF cornfakes
in a plastic bag with a rolling pin. Beat
1 egg and add a dash of salt and pepper.
Dip 8 oz of thin pork cutlets into beaten
egg, then press both sides of cutlets
into cornfakes; place on prepared rack.
Bake until pork is cooked through,
about 15 minutes. Makes 2 servings.
8. Zucchini Ribbons
Run a vegetable peeler lengthwise down
1 medium zucchini to create thin ribbons.
In a skillet, heat 2 tsp oil on medium.
Sauté ribbons until tender. Remove from
heat and sprinkle with 1 tbsp Parmesan.
9. Dilly Baked Salmon
Preheat oven to 350°. Place 4 oz salmon
on a piece of foil large enough to wrap
the fsh. Drizzle 1 tbsp lemon juice over
salmon, then sprinkle with ½ tsp fresh
(or ¼ tsp dried) dill weed. Seal salmon in
foil and place in a baking dish. Bake for
25− 30 minutes or until fsh fakes easily.
10. Vinegar & Oil Dressing
Combine 1 tsp distilled white vinegar,
2 tsp extra-virgin olive oil, ¼ tsp dried
oregano leaves, ¼ tsp dried basil leaves
and a dash of salt and pepper.
11. Chicken Noodle Soup
Combine 1½ cups FF chicken bone stock,
2 oz chopped cooked boneless, skinless
chicken breast, 1 oz (dry) thin brown rice
Asian noodles and a dash of salt. Heat
until noodles are soft and soup is hot.