Lifestyle | Food Features

Lighten Up Low FODMAP Style! Recipe Roundup!

A Recipe Roundup of Lighter Fare for All

Many of us think about weight loss come the start of the year. For those of us on the low FODMAP diet, or thinking about starting it, this can be a double challenge. Thankfully it is very easy to eat well – and lighter – while following the diet.

Some of our favorite lighter recipes from FODMAP Everyday® are our Summer Rolls, Blood Orange, Quinoa and Chickpea Salad and our Monash University Certified Low FODMAP Pho! We also decided to reach out to our FODMAP savvy dietitian friends from all over the world to bring you a roundup of delicious dishes that will keep you well fed for months to come.


Ea Stewart Easy Lentil Salad- Low FODMAPEa Stewart, aka The Spicy RD- Easy Lentil Salad

EA has become a great FODMAP friend and we always love looking at her enticing food photography – and making her great recipes. As she mentions in her recipe notes, make sure to use canned, rinsed and drained lentils to make the recipe more low FODMAP appropriate. Along with the protein-rich lentils, you will find color and crunch with the addition of kale, radicchio, tomatoes and almonds, all tossed in a light lemon juice and olive oil dressing. To keep this low FODMAP, we stick with a 2 to 3 person serving size.


Glenda Bishop Chickpea Quinoa Salad- Low FODMAPGlenda Bishop, A Less Irritable Life – Chickpea and Quinoa Salad

This grain and legume salad is a great vegan main dish, with the powerful protein combination of quinoa and chickpeas. The radishes, cucumber and tomato provide bursts of freshness, set off with the crunch of pepitas. Thank Glenda Bishop for this salad, which is perfect for packing as a lunch on-the-go.


Stephanie Clairmont Tangy Rice Noodles - Low FODMAPStephanie Clairmont RD – Tangy Rice Noodles 

Stephanie Clairmont RD has brought us an easy rice noodle based bowl that would work for dinner or a hearty lunch. It has a creamy peanut butter, soy sauce and sesame oil dressing with a tiny bit of heat from red pepper flakes, which contrasts beautifully with the slurpy noodles and crunch of colorful vegetables. This is light, filling and nutritious all at the same time.


The Friendly Gourmand Pomegranate Citrus Salad- low FODMAPThe Friendly Gourmand – Pomegranate Citrus Salad

This colorful salad has a lot going for it with its inspired combination of mixed greens, orange segments, cucumbers, pomegranates and almonds. The dressing is a spiced cinnamon and clove vinaigrette sweetened with a bit of maple syrup. The recipe serves a crowd and also happens to be gluten-free, wheat free, dairy free, soy free and lower in fructose.


Joanna Baker Mediterranean Fish and Veggies Low FODMAPEveryday Nutrition – Joanna Baker APD, AN, RN – Mediterranean Fish with Veggies

Joanna Baker APD AN RN is based in Australia and one of our favorite friends downunder! She has brought us an easy main-dish fish and veggie recipe that comes together in 4 quick steps and is simple enough for a weeknight dinner. It incorporates pesto and most U.S. commercial brands contain garlic. Try our Monash University Low FODMAP Certified Basil Pesto recipe to ensure low FODMAP results.


A Little Bit Yummy Alana Scott- Red Pepper Soup - Low FODMAPAlana Scott, A Little Bit Yummy – Sweet Red Pepper Soup

This smooth, vibrant soup from our friend Alana Scott will warm your belly. The combination of roasted red peppers, carrots and parsnips creates a sweet yet hearty soup in a tomato and either chicken or vegetable stock base. Don’t overlook the parsley garnish, which adds a welcomed herbaceous note, and low FODMAP bread for dipping.


Lauren Renlund Qinoa Berry Breakfast Bake - Low FODMAPLauren Renlund MPH, RD – Quinoa Berry Breakfast Bake

The best low FODMAP days begin with an appropriate breakfast and we are partial to those that combine protein and carbs to keep us satisfied all morning long. Lauren has brought us a fruit, nut and quinoa packed, fiber-rich option that is baked in one pan and couldn’t be easier. You can freeze portions, too! You might be wondering what is “light” about this dish? It is so filling and satisfying that you will be less likely to be tempted by the office doughnuts!


Colleen Francioli - Sweet, Spicy Glazed Salmon and Pomegranate Salad, Low FODMAPColleen Francioli CNC – Sweet, Spicy Glazed Salmon & Pomegranate Salad

Colleen was one of the very first low FODMAP nutritionist friends that we met in person and we hit it off right away. Her salmon recipe has so much going for it: omega-3 fatty acids and vitamin D, which many of us need these days, and she tops it with a tangy sweet maple ginger glaze. If you haven’t used asafetida yet, which tastes somewhat like garlic, this is the perfect recipe to try it with. Complete with a pile of greens and juicy pomegranate seeds, this dish is easy enough to make on a weeknight.


Danielle Capalino - Chicken and Quinoa Soup- Low FODMAP
Danielle Capalino MSPH, RD for FODY FOODS – Chicken and Quinoa Soup

Now that we are creating weekly recipes for FODY Foods we, of course, familiarized ourselves with the other recipes on their site. We love this Chicken and Quinoa Soup as an example of clean, low FODMAP eating. And it has a short ingredient list and quick prep time. Our brands dovetail so beautifully because we are both interested in helping you discover how delicious eating low FODMAP can be – while eating healthily at the same time.


Do you have a favorite low FODMAP lighter meal you can share with the rest of us?

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