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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Avocado Toast Recipe

avocadoAvocado 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.


Butternut Squash Grain-Free Muffins

muffinSatisfying a food craving on a restricted diet can sometimes require quite a bit of culinary creativity. Fortunately, there are people like Lillian Mahl, who are up for the challenge. Thank you, Lillian, for sharing her easy recipe for delicious grain-free, low sugar Butternut Squash Muffins.

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Seriously Delicious Spinach Dip

spinach_dipHere’s a recipe for one of the best dips I’ve ever eaten and a recipe that my friends frequently request. The secret ingredient? Millet.

Registered Dietitians Tricia Thompson and Marlisa Brown were kind enough to allow me to share this delicious recipe with you. It’s from their book Easy Gluten Free.

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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

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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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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Creamy Hummus Pasta Sauce Recipe


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.

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Basic Guacamole Recipe


I’m a big fan of avocados and an even bigger fan of guacamole. Guacamole works well as a healthy and satisfying dip, topping, or spread.

Avocados are a terrific source of healthy plant fat, fiber, potassium and magnesium. Even though they contain fiber, they’re generally well tolerated by people on a low fiber/roughage diet thanks to their soft consistency.

This is a very basic recipe without too many bells and whistles. I opt for the green part of scallions because they tend to be easier on the GI tract compared to onions. Feel free to use onions if you prefer.

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