Avocado toast is one of my favorite go-to breakfasts when I’m looking for something easy, quick, nutritious and delicious.
Avocado is a terrific source of healthy fat and fiber, both of which will help keep you full until lunch time. Despite its fiber content, avocado is generally well tolerated by people on a low roughage/low fiber diet.
Avocado is a great substitution for your standard toast toppings, like butter and cream cheese, which are high in saturated fat. Add fresh slices of tomato for additional nutrients.
This recipe makes two servings.
Choose Hass avocados with bumpy, dark green skin. Buy firm ones and allow them to ripen at room temperature. Avocados are ripe when they yield to gentle pressure.
2 slices fresh whole wheat or sourdough bread, toasted
One ripe avocado, rinsed
Slices of fresh tomato (optional)
Kosher or sea salt
Freshly ground black pepper
Slice avocado in half and remove pit. Scoop out flesh in one piece and then slice.
Spread avocado on bread; top with tomato slices if desired. Sprinkle with salt and pepper.
The United Nations General Assembly has declared 2016 the “International Year of Pulses.” Pulses are a sub-type of legumes and include familiar foods, such as chickpeas and dried peas, as well as less-familiar species, like Bambara beans. Pulses are very healthy for us and for the environment. Plus, they’re super versatile, inexpensive and delicious.
In honor of these edible seeds, here is a recipe for a quick, easy-to-make nutritious lentil salad that is vegan-friendly and quite flavorful.
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, 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.
Roasted 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.
Smoothies 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.
“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.
I’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.
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.
Hummus pairs well with veggies for a quick and healthy snack, but it also makes for a yummy creamy pasta sauce. Hummus is a great source of MUFAs. If you’ve been reading this blog lately, you already know that MUFAs are healthy fats that help protect against inflammation.
This is a simple vegan and vegetarian-friendly weeknight recipe that you can make using any variety of veggies. The soft consistency of hummus is generally well tolerated by people on a low-fiber diet.