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Root Awakening: 24 Low FODMAP Root Vegetable Recipes to Recharge Your Meals

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Get ready to fall in love with root vegetables all over again! From the bulbous fennel to the tap root carrot, the tuberous sweet potato to the starchy potato, there’s a whole world of deliciousness to explore.

And we’ve got 24 mouth-watering recipes that showcase these versatile veggies in every color of the rainbow. Think you hate beets? Think again! We’ve got recipes that will make even the biggest beet skeptic a true believer. So come along for the ride and discover the magic of root vegetables in all their delicious glory.

Beet Yogurt Dip With Walnuts

Beet Yogurt Dip with Walnuts on a rustic platter
Beet Yogurt Dip With Walnuts. Photo credit: Dédé Wilson.

This vivid dip is easy to make and always creates buzz at the buffet table. Roasting brings out the natural sweetness in the beetroot, which also has an earthiness that is unparalleled. Puréed and combined with lemon juice, garlicky olive oil, salt, and pepper, it is served on a bed of creamy yogurt and topped with crunchy walnuts and herbaceous fresh parsley. Scoop it up with thinly sliced rounds of baguette. Get the recipe for Beet Yogurt Dip With Walnuts.

Ginger Beet Old-Fashioned

Ginger Beet Old-Fashioned in a clear glass on a piece of slate
Ginger Beet Old-Fashioned. Photo credit: Dédé Wilson.

This old-fashioned is anything but, with the zing of ginger and the earthy, sweet flavor of beets, and then there is the awesome color, too! Adults only, please. Get the recipe for Ginger Beet Old-Fashioned.

Carrots & Parsnips With Dijon Butter

Low-FODMAP-Carrots-Parsnips-with-Dijon-butter-on-oval-platter-with-serving-spoon-and-fork
Carrots & Parsnips With Dijon Butter. Photo credit: Dédé Wilson.

Tender yet crisp earthy root vegetables, roasted to bring out their sweetness, with Dijon mustard for an unexpected tang. The combination of dill and coriander might seem unusual – but it works! Get the recipe for Carrots & Parsnips With Dijon Butter.

Smoked Trout Salade Nicoise With Purple Potatoes

Sounds fancy, doesn’t it? But the smoked trout is a purchased product, and the rest of the salad is easy to make. It is quickly assembled, after you have made the jammy hard-boiled eggs, boiled the potatoes and beans, and made the salad dressing. This colorful composed salad is perfect for a warm weather main dish. Get the recipe for Smoked Trout Salade Nicoise With Purple Potatoes.

Vegan Root Vegetable Soup

white bowl containing No FODMAP Root vegetable Soup with fresh sage garnish
Vegan Root Vegetable Soup. Photo credit: Dédé Wilson.

Potatoes, parsnips, and carrots puréed create a creamy soup, with no added dairy. It all starts with sautéing scallion greens in garlic-oil. And only 5 minutes of prep and about 35 minutes of simmering. Get the recipe for Vegan Root Vegetable Soup.

Sautéed Radishes

sauteed radishes in a blue bolw with a silver spoon
Sautéed Radishes. Photo credit: Dédé Wilson.

Little red radishes can be quite peppery when raw, but they mellow out and become quote intriguing when cooked. Think of them like little turnips! Easy to make, unexpected and when else do you get to eat pink food! Get the recipe for Sautéed Radishes.

Best Oven-Baked French Fries

best oven baked fries closeup
Best Oven-Baked French Fries. Photo credit: Dédé Wilson.

If you love fries and want less fat, oven fries are the way to go. They are easy to make if you follow some simple rules. We have a foolproof recipe – and many tell us that they never go back to fried; they are that good. Crisp on the outside and tender in the middle. Perfect for ketchup dipping, or maybe in malt vinegar! Get the recipe for Best Oven-Baked French Fries.

Carrot & Potato Tsimmes

Overhead image of carrot & potato tsimmes in blue and white bowl
Carrot & Potato Tsimmes. Photo credit: Dédé Wilson.

In Yiddish the word tsimmes has two broad meanings. It can reference a stew made of vegetables, often with fruit, almost always with some sort of dried fruit and sometimes meat as well. It also means “a mess” or “a fuss”, as in “why are you making such a tsimmes?” As you can see from the images, tsimmes are a tad messy looking, but they are always sweet and a great side dish for roasted meats. Get the recipe for Carrot & Potato Tsimmes.

Carrot Cake

low FODMAP carrot cake with cream cheese frosting on a wooden plate with decorative bunny in the background.-2
Carrot Cake. Photo credit: Dédé Wilson.

Our carrot cake is jam packed with the ever-popular vivid orange root vegetable – carrots! – along with cinnamon and brown sugar, raisins, and toasted walnuts. It is very easy to make even without an electric mixer. We do have a cream cheese frosting for you, but this cake is so moist and delicious on its own, you don’t even need it. Get the recipe for Carrot Cake.

Greens Salad With Radishes & Peas

closeup of low FODMAP Greens Salad with Radishes & Peas
Greens Salad With Radishes & Peas. Photo credit: Dédé Wilson.

This salad celebrates spring with fresh baby greens, radishes, and peas. The colors are stunning, and the flavors and textures are fresh and crisp. Served with your favorite vinaigrette. Get the recipe for Greens Salad With Radishes & Peas.

One-Pan Chicken With Roasted Carrots & Potatoes

Chicken dinner and one pan? We have several recipes for you and this one features carrots and potatoes along with a plump whole chicken. Get the recipe for One-Pan Chicken With Roasted Carrots & Potatoes.

Root Vegetable Tian

baked-root-vegetable-tian-in-glass-dish-on-white-painted-surface
Root Vegetable Tian. Photo credit Dédé Wilson.

Our Root Vegetable Tian combines potatoes and parsnips, beets, and sweet potatoes. Sliced thinly, arranged in a baking dish, drizzled with extra-virgin oil, sprinkled with salt, pepper, dried thyme and a little Parmesan (or left out to make the dish vegan), this spectacular side-dish will enhance your weekday roast chicken – or make for a holiday meal or festive get-together. Get the recipe for Root Vegetable Tian.

Salmon Salade Nicoise

Low FODMAP Salmon Salade Nicoise on oval turquoise platter
Salmon Salade Nicoise. Photo credit: Dédé Wilson.

A feast for the eyes and the palate! Oven-roasted salmon, potatoes, green beans, tomatoes, hard-boiled eggs, olives, capers, radish and frisée. Our favorite hot weather dinner. Get the recipe for Salmon Salade Nicoise.

Carrot Consommé

overhead image of carrot consomme in white bowl with fresh thyme floating on top; orange napkin underneath
Carrot Consommé. Photo credit: Dédé Wilson.

This light soup is a perfect starter for a hearty meal. Get the recipe for Carrot Consommé.

Sweet Potato Tacos With Black Beans

Horizontal image of low FODMAP sweet potato tacos with black beans and Avocado Lime Crema
Sweet Potato Tacos With Black Beans. Photo credit: Dédé Wilson.

Our Low FODMAP Sweet Potato Tacos with Black Beans are a perfect vegetarian dinner packed with flavor, texture, and color! Just look at the images. Even meat eaters go crazy for these – and when you drizzle with the Avocado Lime Crema? You’ll be in Tex-Mex heaven. And if you use a vegan yogurt for the crema, they are easily made vegan! Get the recipe for Sweet Potato Tacos With Black Beans.

Cold Soba Soup With Watercress & Radishes

up close cold soba soup with radish
Cold Soba Soup With Watercress & Radishes. Photo credit: Dédé Wilson.

If you have never had a cold soup, this could convert you. Soba loads of peppery watercress and crunchy radishes in a vegetable broth base. Soy sauce, ginger, toasted sesame oil and rice vinegar add flavor. Pass the Sriracha. Get the recipe for Cold Soba Soup With Watercress & Radishes.

Salmon Brown Rice Nourish Bowl With Quick Pickles

This recipe for Salmon & Brown Rice Nourish Bowl with Quick Pickles came about when I needed something light and healthy and nourishing – and easy enough for a weeknight. Yes, you make the pickles, but they come together in the time it takes to prep the other ingredients. Get the recipe for Salmon Brown Rice Nourish Bowl With Quick Pickles. 

Bluefish With Roasted Garlic Potatoes

low FODMAP Bluefish with Roasted Garlic Potatoes in an oval casserole dish
Bluefish With Roasted Garlic Potatoes. Photo credit: Dédé Wilson.

We like using a mandolin to thinly slice the large amount of potatoes that form the bed underneath the roasted bluefish. Flavors of garlic and lemon and olive oil complete the dish as does a generous sprinkling of parsley. Get the recipe for Bluefish With Roasted Garlic Potatoes.

Berbere Spiced Mashed Potatoes, Parsnips & Carrots

Our version of a Berbere spice blend is a combo of coriander, black pepper, cardamom, allspice berries, cloves, ground chile, paprika, fenugreek, cinnamon, ginger, and nutmeg. It is incredibly flavorful and while we love it with chicken, it is equally fantastic with this vegetable mash. Plus, you can make the spice blend and have it around for other uses – we have even used it to spruce up scrambled eggs! Get the recipe for Berbere Spiced Mashed Potatoes, Parsnips & Carrots.

Potato Salad With Peas & Chives

overhead image of FODMAP IT!™ Potato Salad with Peas & Chives on a green plate
Potato Salad With Peas & Chives. Photo credit: Dédé Wilson.

We can’t get enough potato salad recipes and we have several for you. This one is a little different featuring peas and chives and is perfect in the spring and summer. Get the recipe for Potato Salad With Peas & Chives.

Fennel Rhubarb Gin Spritz

Fennel Rhubarb Gin Spritz in a clear glass with a wedge of lime and stalk of rhubarb
Fennel Rhubarb Gin Spritz. Photo credit: Dédé Wilson.

This spirited drink is a little herbal, a little tart, a little sweet, and a lot refreshing! You’re going to have to make a rhubarb purée first, but it’s super easy and delicious. Get the recipe for Fennel Rhubarb Gin Spritz.

Potato & Fennel Salad With Cucumber Yogurt Raita

This Potato & Fennel Salad with Cucumber Yogurt Raita is a bit more complex than our other quick and easy low FODMAP recipes for potato salad, but the results are surprising and well-worth the time. Crank your oven up high to roast the fennel and potatoes, then the salad is brought together with a creamy cucumber raita. Get the recipe for Potato & Fennel Salad With Cucumber Yogurt Raita.

Grilled Swordfish With Grilled Oranges & Fennel

Have you ever grilled oranges? This recipe for Grilled Swordfish with Grilled Oranges & Fennel is a fantastic – and easy – introduction to grilling citrus fruit. You will see just how versatile grilled fruit is – and I hope you will think of more ways to use it, especially in savory dishes, such as this one. Get the recipe for Grilled Swordfish With Grilled Oranges & Fennel.

Fennel, Kale & Parsley Salad With Clementines & Olives

Thinly sliced fennel and kale with lots of parsley create the fresh tasting base for this salad that also features juicy, sweet clementines and briny olives. Get the recipe for Fennel, Kale & Parsley Salad With Clementines & Olives.

36 Dishes You Didn’t Know You Could Make With Rice Noodles

main image of Low FODMAP Asian Tofu Noodle Papaya Salad on a gray plate against dark background
Photo Credit: Dédé Wilson from FODMAP Everyday®.

Rice noodles are naturally gluten-free, but that isn’t the only reason to cook with them. They are delicious unto themselves, come in a variety of shapes, and are the noodle of choice in so many Asian-inspired recipes. But it doesn’t stop there! There are rice-based lasagna noodles, shells, manicotti, elbows…From soups to main dishes, casseroles, salads and summer rolls, we have 36 recipes for you to get you slurping with joy. Click for 36 Dishes You Didn’t Know You Could Make With Rice Noodles

30 Quick & Easy Recipes For A Happy Gut: Low FODMAP and Flavor Packed

closeup Low FODMAP Cream of Tomato Soupin white bowl; teal napkin
Photo Credit: Dédé Wilson from FODMAP Everyday®.

At FODMAP Everyday® we define “Quick” as a dish that can be on the table, ready to eat, in 30 minutes or less. “Easy” recipes have 15 minutes or less of prep time. All of these recipes are low FODMAP and free of gluten so they can be served to tender tummies too! Click for 30 Quick & Easy Recipes For A Happy Gut: Low FODMAP and Flavor Packed

Grab A Rotisserie Chicken On Your Way Home And Make Any Of These 18 Delicious Meals In Minutes

Low FODMAP Chicken Papaya Salad with Poppy Seed Dressing on oval platter; marble surface

Grabbing a rotisserie chicken at the supermarket is not “cheating” by any stretch of the imagination. Having cooked chicken ready to use is a great jump-start to all sorts of creative recipes – from salads to main dishes, lunches and dinners – and is a brilliant move, in our book. Click for Grab A Rotisserie Chicken On Your Way Home And Make Any Of These 18 Delicious Meals In Minutes

Easy and Tasty: 34 Sides to Serve with Rotisserie Chicken for a Stress-Free Meal

overhead image of low FODMAP grilled corn with garlic herb butter
Garlic Herb Corn on the Cob. Photo Credit: Dédé Wilson.

We buy a rotisserie chicken every week – and enjoy the bounty for days. But we like to mix it up; potatoes, veggies (hot and cold), pasta – there are many ways to enjoy that chicken and to turn it into a meal. Here are our 34 community favorites. Click here for Easy and Tasty: 34 Sides to Serve with Rotisserie Chicken for a Stress-Free Meal

9 Insanely Delicious Easy Homemade Chicken Wing Recipes

Low FODMAP Hot Honey Chicken Wings in cast iron pan set on rack

Entire restaurants build their menu around chicken wings, but we’re going to show you how to make the best chicken wings at home – and they’re easier than you think. Most of these recipes are baked, not fried, so you will not only save on calories, but also have less mess and spend less time in the kitchen. Click here for 9 Insanely Delicious Easy Homemade Chicken Wing Recipes

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