Bite into this Avocado, Lettuce and Tomato Sandwich

sandwichI bet you didn’t know that November 3rd is the official date of National Sandwich Day. According to, the 4th Earl of Sandwich, John Montagu, was a heavy gambler who put meat in between two slices of bread so that he could spend long periods of time at the gambling table.

And, there you have it, the sandwich was born.

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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

40+ Smoothie Recipes

SmoothieIf you’ve been reading my blog then you know that I’m a huge fan of homemade smoothies because they’re 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.

A few weeks ago I published a Custom Smoothie Guide to help you create your own delicious and healthy smoothies, and last week I came across a collection of colorful smoothie recipes from the New York Times that I thought my readers would enjoy: “So Many Smoothies, So Little Time.”

Most of the recipes are by Martha Rose Schulman who is a cookbook author who focuses on healthy eating.  She has quite an imagination and incorporates a variety of nutritious ingredients in her smoothie recipes that I look forward to experimenting with and hope you do to!


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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