Mashed Buttered Turnips

beetTurnips, a relative of arugula and radishes, have always made an appearance at my family’s Thanksgiving and Christmas feasts but no other time throughout the year. For a long time, I assumed they were a rare holiday treat, like a green bean casserole or a Thanksgiving turkey.

However, turnips are too delicious and nutritious to save only for special occasions. 

Here is a super easy, yummy recipe for mashed turnips that is also appropriate on a low roughage diet.

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Embracing the artichoke


Admittedly, there are a number of healthy foods I love but had no idea how to cook to them at home. At the top of my list of intimidating foods was the artichoke.

Who can blame me when two of its anatomical parts are called the choke and the thorns?

However, I made a commitment to embrace the artichoke because it’s full of dietary fiber, vitamin C, vitamin K, folic acid and other disease-fighting substances. Plus, it’s naturally low in fat and calories.
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Popeye’s Matzo Brei Recipe

platter_redMy very generous mother-in-law bought me and my husband five pounds of matzo in preparation for Passover. Initially I felt that we might be set for the next few years, but then I remembered my adaptation of Sara Moulton’s Matzo Brei recipe.

Whether you observe Passover or not, I highly recommend trying this quick, easy and nutritious weeknight recipe.

The cooked onions provide a delicious creaminess and flavor to an already flavorful dish.
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IBS-free recipe from new low-FODMAP cookbook


Lisa Rothstein. Patsy Catsos. Karen Warman. IBS-Free Recipes for the Whole Family: Flavor without FODMAPs Cookbook Series.

Patsy Catsos, MS, RDN, LD is a FODMAP expert and go-to source for all things FODMAPs. She’s teamed up with a recipe developer and pediatric nutritionist to create a collection of FODMAP friendly recipes that the whole family can enjoy. In addition to providing delicious recipes, this book serves as an excellent guide to understanding the low FODMAP diet and incorporating it into your family’s lifestyle.

Patsy was kind enough to allow me to share one of the book’s recipes. Below is their recipe for a low FODMAP Minestrone Soup. It’s packed with a variety of plant foods and guaranteed to warm you and your family up on a cold day. Plus, the vegetables are soft and therefore easier on the gut. Continue reading

Simple and tasty chickpea salad

Dish PlatterSimple and tasty, this basic chickpea salad makes for a quick lunch or side dish.

Chickpeas are a good source of vitamins and minerals and an excellent source of fiber. While chickpeas are terrific food for your gut bacteria, they can contribute to gas and bloating and are not appropriate for people following a low fiber diet. Choose hummus instead.

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Roasted Spaghetti Squash Recipe

Dish PlatterRoasted spaghetti squash is one of my favorite side dishes this time of year and often a main dish with a side of greens when I’m eating solo.

Also called vegetable spaghetti because of the way its flesh separates into stringy pasta-like strands when cooked, spaghetti squash is a great alternative to regular pasta because it contains a variety of important nutrients and is naturally low in calories and fat.

Spaghetti squash is allowed on the Specific Carbohydrate Diet, the Paleo Diet, and the low FODMAP diet.

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Your Custom Smoothie Guide

SmoothieSmoothies are an easy way for everyone, including people with active IBD or other health conditions that require a low roughage/fiber diet, to eat more fruits and vegetables. At times my patients grimace when I suggest adding vegetables but don’t knock it ’til you try it. Including vegetables adds valuable nutrients without too much sugar or too many calories.

Given the endless possibilities of smoothie combinations, I’ve created a Custom Smoothie Guide to help you make delicious and healthy smoothies. Be creative and experiment until you find combinations that you enjoy.

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Caramelized Roasted Root Vegetables Recipe

caraveg“Caramelized” makes this recipe sound elaborate but in this case it’s just a fancy word to describe brown and sweet, which is what happens to the vegetables when you roast them.

Roasting vegetables is by far my favorite way to cook them. It’s simple and the outcome is delicious. Plus, roasted root vegetables are soft and well tolerated by people on a low roughage diet.

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Chickpea Rosemary Flatbread Recipe

breadI’m pretty sure that my past self would have easily overlooked a recipe for “Chickpea Rosemary Flatbread,” but I now know better. I encourage you to read this recipe, buy the ingredients, make it and devour it. Not only is it tasty but it’s a terrific bread substitute for people who cannot or do not eat traditional bread.

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Amazing Lentil Soup Recipe

Dish Platter

I’ve always liked lentils, but I’m not sure I’d ever describe them as “amazing” until I tried this modified version of Alice Water’s recipe for lentil soup. It is indeed amazing.

Lentils are an excellent source of plant-based protein, vitamins, minerals and fiber.

However, like other legumes, lentils can cause a lot of uncomfortable gas and are not always well tolerated by people with active IBD, IBS, or small intestinal bacterial overgrowth.  If you’re unsure of how well lentils agree with you then start with just 1/2 cup and see how you feel over the next few days.  

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