Feed Me Phoebe: Recent Episodes
None
This mild and flaky baked bluefish recipes turns a sometimes off-putting fish into a subtle, flavorful main course everyone will be dying for seconds of! Topped with Dijon mustard and mayo before baking under the broiler, the bluefish is then doused in crunchy thyme and garlic flecked breadcrumbs. It’s a recipe my family has been making for decades on Martha’s Vineyard in summertime!
There’s an on-going shtick in my family around my dad’s hatred of bluefish. Every summer, when I make my pilgrimage to Martha’s Vineyard, my mom asks me what I want for dinner on my first night back. “How about bluefish?” I suggest. To which she replies, with a sigh: “well, you know your father.”
Many years ago, my dad developed a bias against bluefish. But probably as a result of a bad experience in a restaurant, he found it to be too oily and fishy. And yes, the darker bottom bits—the kind you’ll experience on a salmon fillet to a lesser extent—didn’t thrill him either.
Only, that was then and, thanks to this baked bluefish recipe, this is now.
The summer shtick continues like this: Because I’m a brat, my mom makes the bluefish. Somewhere around the third bite, my dad will say that it’s actually really good. And proceed to clean his plate.
This happens every single summer. Wash, rinse, repeat.
A few years ago, I would get exasperated by being stuck in some sort of perpetual seafood Groundhog’s Day. But now, instead of screaming I feel like I’m taking CRAZY PILLS—for the love of God, he likes bluefish!, I just play my part, knowing that now if I insist and get my way, at least everyone will end up happy in the end.
For all of her irrational insistence that my dad hates bluefish, my mother and I have always been on the same page that anyone who hates bluefish is, in fact, the crazy one.
Since it’s one of the most populated species in Atlantic waters during the summer season, and therefore, one of the most affordable options at the market, bluefish gets tucked into island menus in a variety of different ways.
Charlie and I have our own tradition of picking up a tub of bluefish pate—a fancy label for what is essentially a block of cream cheese with smoked fish mixed in—and eating it on the deck at sunset with a bottle of wine (that is, if I’m not making my famous smoked salmon dip). Or we’ll buy a whole block of smoked bluefish and flake it into our morning potato hash and use it to top a simple avocado toast. But my favorite way to eat it is, of course, my mother’s way.
And if you believe the above shtick, then you know that this baked bluefish recipe can make a bluefish lover out of anyone.
Bluefish cooking tipsThe bluefish cooking technique is simple and only requires three ingredients—the same ingredients you’ll find in the majority of my mother’s cooking: mayo and good Dijon mustard. Combine these two in a mixing bowl and slather them over the top of the fish. For the lazier among us, you can simply brush them on one by one. The condiment-coated fish then gets set under the broiler, and within just a few minutes, dark spots form and the meat beneath becomes incredibly juicy and tender.
I’ve tried this technique on striped bass and it works just as well. For the mayo-phobes, I’ll also note that it tastes great with just Dijon. In fact, for this baked bluefish recipe, you might benefit from a little extra pep in that fishie’s step. For the record, Dijon also works magic in this baked striped bass recipe.
Since I’ve been sharing a ton of sustainable seafood recipes on the blog, I really wanted to post this easy technique with you in a slightly gussied up version of my mother’s baked bluefish.
How to serve this baked bluefishTo make it a complete meal, I serve my baked bluefish over a simple bed of roasted potatoes, kale and anchovies, and to make the fish even more festive, I topped the whole thing with a crispy, garlicky pangritata.
For those of you who don’t know the magic that is pangritata, it’s essentially poor man’s Parmesan. Back in the day when money was tight in the old country, Italian peasants would fry up coarsely chopped bread crumbs with other cheap staples –garlic, herbs – and serve them over pasta instead of grated cheese. It sounds fancier than it is, and cooks up in the same time it takes to broil the fish: just a few minutes. If you’re Paleo, try swapping the gluten-free breadcrumbs for ground nuts!
What about bluefish and mercury?Given our summer cravings, my mom and I were both bummed to learn that bluefish is on the higher side of the spectrum for mercury—not as bad as tuna and swordfish, but still one to watch out for if you’re pregnant. I also came across this interesting article in my research that the mercury issue in bluefish is getting better.
Luckily, the recommendation is to eat no more than a few servings a month, which shouldn’t be a problem for most people, and given my dad’s perceived preferences, not one for us either. So that said, I would encourage you to give bluefish a try at least once! It’s incredibly delicious, and one of the most affordable options around.
Plus, the oily dark meat means it’s very high in omega-3 fatty acids. And you get even more of those bad boys with the addition of anchovies! If you’re worried just but smaller bluefish fillets – the smaller a fish, the less mercury it tends to contain.
More fantastic gluten-free fish recipes:* Sheet Pan Cod * Ahi Tuna Burgers * BBQ Baked Salmon * Sheet Pan Halibut * Baked Striped Bass
Are there any types of fish you’ve been wanting to try but don’t have a go-to recipe for? I’m officially taking requests.
With health and hedonism,
Phoebe
Print10-Minute Baked Bluefish with Crunchy CrumbsThis mild and flaky baked bluefish recipe turns a sometimes off-putting fish into a subtle, flavorful main course everyone will be dying for seconds of! Topped with Dijon mustard and mayo before baking under the broiler, the bluefish is then doused in crunchy thyme and garlic flecked breadcrumbs. It's a recipe my family has been making for decades on Martha's Vineyard in summertime! The baked bluefish recipe within this larger, complete meal couldn’t be simpler. All you need are three ingredients, and the whole thing cooks in less than 5 minutes. But the other elements are easy as well and make for a perfect well-rounded healthy dinner. Roast some potatoes, make your kale, and toast the breadcrumbs. Right before you’re ready to eat, throw the fish under the broiler. It’s elegant enough to entertain with – just serve the fish on a large platter and garnish with lemon wedges and fresh thyme.Course Main CourseCuisine American, MediterraneanDiet Gluten Free, Low LactoseKeyword fishPrep Time 5 minutes minutesCook Time 5 minutes minutesTotal Time 10 minutes minutesServings 4Author Phoebe LapineIngredientsfor the bluefish (three ingredients, promise!) 1 1/2 pounds bluefish fillets * 1 tablespoon mayo * 1 tablespoon mustard for the breadcrumbs Olive oil * 2 garlic cloves minced * 1 teaspoon fresh thyme leaves optional * 1/3 cup fresh breadcrumbs (from gluten-free bread if GF) Instructions* Preheat the boiler. * Rinse the bluefish and pat dry with a paper towel. Arrange in a large cast iron skillet, sheet pan, or alternatively, on a roasting pan. * In a small mixing bowl, combine the mayonnaise and Dijon. Slather the fish with the mustard mixture until it's coated with a thin layer. * Transfer to the oven and bake under the broiler for 4 to 5 minutes, or until the mustard mixture has begun to brown in spots and the fish is cooked through. * While the bluefish bakes, in a small skillet, heat 1 tablespoon olive oil. Sauté the breadcrumbs, garlic and thyme leaves (if using) over medium-high heat until crispy and very fragrant, about 2 minutes. * Right before you're ready to serve, top the baked bluefish with the toasted garlicky breadcrumbs (pangritata). NutritionServing: 4g
These easy canned salmon cakes are light and flavorful thanks to a mix of Dijon mustard, briny capers, bright lemon juice, tons of fresh herbs, and minimal breadcrumbs in the pan-fried patties. It’s a perfect quick meal or appetizer to throw together with pantry ingredients, and the dairy-free gluten-free optional formula works for any tinned fish that you may be hoarding – tuna too!
I have a bit of a problem when it comes to accumulating tinned fish. Someone could blame the pandemic – a time when canned salmon or tuna could be the entire basis for a meal. But the reality is that I just love trying different varieties and am a sucker for beautiful packaging, which is why when I went to Lisbon several years ago, I came home with no fewer than 10 types of cans.
As a result of these impulses (or lack thereof), I make these canned salmon patties on a semi-regular basis, whenever I need to cull the tinned fish section of my pantry. Which is often. Even though I’m prone to bespoke varieties, these salmon cakes with canned salmon pack in so much bright flavor (a similar mix of ingredients as my fan favorite smoked salmon dip) that they can truly make even the most run of the mill grocery store can sing.
The canned salmon cake ingredients you’ll need:Salmon from a canEgg, mayonnaise, DijonFresh breadcrumbs (I use gluten-free)Chives and/or dillFresh lemon juiceCapersWhenever I’m trying to make salmon a little less lackluster, I always reach for a few key ingredients: Dijon mustard, capers, fresh lemon juice, and lots of herbs. It doesn’t matter if you are making dip, burgers, or baked fillets – the flavor combination in this recipe for salmon patties is a perpetual winner.
To bind the canned salmon patties and make sure they don’t fall apart when frying them, I use a combination of mayonnaise, egg and fresh breadcrumbs. If using dried breadcrumbs from a jar, start with half the amount called for since a little goes a long way.
Like my gluten-free crab cakes, for this salmon patties recipe with canned salmon I prefer to have a mixture that is on the wetter side and not overly weighed down by filler. They may be slightly more delicate in the pan, but what you lose in firmness, you make up for in a light, airy filling that melts in your mouth. I prefer this over a hard hockey puck any day.
What type of canned salmon to use for these fried salmon patties:I tend to buy this brand of wild Alaskan sockeye salmon, but this easy canned salmon cake recipe can truly liven up the most affordable type of canned fish.
These easy salmon patties would also be delicious with canned or jarred tuna – and any other type of tinned fish that comes flaked (not in a whole filet with skin).
Dietary restrictions and modifications:This recipe is naturally dairy-free and can easily be gluten-free and low FODMAP by using GF breadcrumbs.
Since I’m gluten-free, I started with 2 slices of gluten-free bread and created crumbs in a small food processor. You can also easily use pre-frozen breadcrumbs and thaw them on the counter before you begin the recipe.
How to serve these canned salmon patties:For a quick weeknight dinner from your pantry, simply add a green salad (this low FODMAP dressing is all you need) and some roasted potatoes or potato salad.
Salmon patties with canned salmon also make a great cheap appetizer for a party – the elegance of crab cakes without the price tag! You can double the salmon cakes recipe if making them for a crowd. All you need is a dipping sauce.
Since the base of this recipe for fried salmon patties is mayo, mustard and herbs, you can easily make a quick dipping sauce with the ingredients you already have out. Combine 1/3 cup mayonnaise with 1 tablespoon of leftover chives and/or dill and feel free to throw in a teaspoon of capers to give it more of a tartar sauce quality.
Some other dipping sauces that would be delicious with these canned salmon cakes or any gluten-free seafood recipes:
- dairy-free ranch dressing
- tzatziki
- or this aioli from my Ahi Tuna Burger recipe
Other easy salmon recipes:* One Pan Salmon and Orzo Bake * Baked BBQ Salmon * Salmon and Quinoa Bowls * Low FODMAP Sheet Pan Salmon
Read on for these easy canned salmon cakes!
With health and hedonism,
Phoebe
Print15-Minute Canned Salmon PattiesThese easy canned salmon cakes are light and flavorful thanks to a mix of Dijon mustard, briny capers, bright lemon juice, tons of fresh herbs, and minimal breadcrumbs in the pan-fried patties. It’s a perfect quick meal or appetizer to throw together with pantry ingredients, and the dairy-free gluten-free optional formula works for any tinned fish that you may be hoarding – tuna too! Paprika is helpful for giving the salmon patties more of that signature pink look. Despite the name, most canned salmon is not particularly pink unless you use wild Alaskan sockeye, which can be a little pricier. You can omit the paprika if you’re looking to streamline.If you can’t find chives or dill, basil or parsley would also work. As would scallions. This recipe is naturally low FODMAP if using gluten-free breadcrumbs.This recipe yields one dozen patties. It serves 2 to 4 people as dinner with other sides, or 6 as an appetizer. I love serving these cakes alongside a simple mayo-herb mixture. You can add 1 tablespoon extra dill or chives and 2 teaspoons capers to 1/3 cup mayonnaise as a dipping sauce.Course Appetizer, Main CourseCuisine AmericanDiet Diabetic, Gluten Free, Low LactoseKeyword fish, lowFODMAP, salmonPrep Time 10 minutes minutesCook Time 5 minutes minutesServings 4Author Phoebe LapineIngredients 5 to 6 ounces canned salmon one can * ½ cup fresh breadcrumbs from 2 slices sandwich bread; use GF if gluten-free * 1 large egg * ¼ cup chopped fresh dill or chives I love a mix! * 3 tablespoons mayonnaise * 2 tablespoons fresh lemon juice * 1 tablespoon Dijon mustard * 1 tablespoon drained capers * ½ teaspoon paprika optional * ¼ teaspoon sea salt * Avocado oil or olive oil Instructions In a medium mixing bowl, combine the canned salmon, breadcrumbs, egg, fresh dill or chives, mayonnaise, lemon juice, Dijon mustard, capers, paprika (if using), and sea salt. Mix until the egg is fully combined. * Place a large (12-inch) cast iron or heavy-bottomed pan over medium-high heat and coat in a thin layer of olive oil. Form the canned salmon mixture into patties, about 2 tablespoons in each, packed tightly into ball or lump. Since the mixture is a little wet, I find it useful to portion with an ice cream scoop and add directly to the pan. Once the scoops are in there, you can pat down the tops slightly to make them cake-like. * When the oil is just shy of smoking, add the canned salmon cakes. Cook for 30 seconds to a minute (depending on how hot your oil is) until the first side has formed a deep brown crust. Flip the cakes, patting them down slightly so they form flat patties. Cook for another 30 seconds to a minute on the second side until relatively firm and caramelized on the bottom. Remove to a paper-towel lined plate. * Repeat with the remaining canned salmon mixture (you should be able to make all the patties in 2 batches with a large pan). * Serve the canned salmon cakes warm alongside your dipping sauce of choice. See the headnote for advice on how to use your remaining ingredients to create an herby mayo dipper! Video
This is the best quick all-purpose marinade for pork tenderloin with an Italian flare. The base uses sweet and tangy balsamic vinegar, grainy mustard, fresh garlic, and sticky honey. It’s a great gluten-free option all barbecue season for grilling and in the colder months for roasting or baking a boneless pork loin!
My husband has typically been the marinade man (this gluten-free marinade being one of his most genius creations). But recently I’ve been getting more and more requests for weeknight pork recipes, so I wanted to share my personal go-to when it comes to a balsamic marinade for pork loin that checks every box: easy, quick, ultra-flavorful, good for grilling or baking your pork tenderloin in the oven. Serious cookbook author flex over here!
Though this pork loin marinade has some sugar – honey and the natural sweetness in balsamic vinegar –even combined it’s so much less than what you’ll find in a typical BBQ marinade, and much better for your blood sugar as a result.
The chopped garlic and whole grain mustard give the marinade some texture, which I love. Dijon is my usual mustard of choice, but sometimes the bead-like grains of a coarser mustard are such a value add, and I especially love them in this balsamic pork marinade.
The herbs are very versatile. I love the combination of balsamic and rosemary – classic! But thyme works as well. If you prefer sage, I would recommend checking out my slow roasted pork loin recipe, which uses a Dijon-sage marinade.
For a pork loin marinade with more of an Asian-influence, go check out this teriyaki pork tenderloin recipe.
Balsamic Marinade for Pork IngredientsBalsamic vinegarRosemary (or thyme)GarlicHoneyWhole grain mustardOlive oilUsing the balsamic marinade for boneless pork loin versus tenderloinThe gluten-free flavor combination of balsamic and rosemary works for any type of pork – tenderloin, boneless pork loin, or even chops.
The difference really comes down to the cook time. If you’re going to be grilling or roasting boneless pork loin, you’ll want to do lower heat for a longer time period. This will ensure the garlic in the marinade doesn’t overly char. Whereas, pork tenderloin cooks better over a higher heat for about 20 minutes.
I’ve included cooking instructions below for using this marinade for both baking and grilling, using either type of pork.
How to use this pork loin marinade for baking or roastingUsing this pork loin marinade in the oven is quick and easy, no matter which cut of pork you’re using.
For pork tenderloin: preheat the oven to 450 degrees. Remove the pork from the marinade and set on a parchment paper-lined baking sheet. Roast in the oven for approximately 20 minutes, until the pork is nicely browned on top.
For pork loin: Preheat the oven to 400 degrees F. Roast the pork loin in the oven for 15 minutes. Turn the heat down to 300 degrees F, and continue to roast for 40 to 50 minutes, or until or until the internal temperature reaches 135 F. This will render a perfectly pink in the center medium-rare pork loin roast. Cook for longer if you like it completely white and cooked through (it won’t be as juicy, but you do you!).
Transfer the pork to a cutting board and allow to rest for at least 10 minutes before slicing on a diagonal.
Step by StepMix together the balsamic and other ingredients.Pour over your pork loin until well coated.Marinate for at least an hour, or overnight in the fridge.How to use this pork loin marinade for grillingWhen ready to cook, fire up a gas or charcoal grill, or set a large indoor grill pan over medium-high heat. If your pan is smaller, you may need to halve the pork tenderloin widthwise and cook the pieces side by side.
For pork tenderloin: Transfer the pork loin to the grates and cook over medium heat covered for 15 to 20 minutes, turning every 3 to 5 minutes and brushing with the additional marinade, for medium rare.
For pork loin: Transfer the pork to the grates and cook over medium-low heat (about 350 degrees F) covered for about 45 minutes to 1 hour, turning every 10 minutes and brushing with additional marinade, for medium rare.
Transfer the pork to a cutting board and allow to rest for at least 10 minutes before slicing on a diagonal.
What else can you do with this pork loin marinade?This balsamic marinade also tastes great on chicken if you want to make some alongside the pork.
I love grilling Italian vegetables like radicchio, zucchini, portobello mushrooms or eggplant brushed with the marinade. Balsamic red onions are also wonderful caramelized on the grill or roasted in the oven and would be an excellent accompaniment to the pork loin as a side dish!
More easy gluten-free pork recipes:* Easy Oven Baked Pork Ribs * Spicy Pork Stew * Sausage Frittata with Peppers * Sheet Pan Pork Tenderloin with Black Eyed Peas
Read on for this easy balsamic pork loin marinade!
With health and hedonism,
Phoebe
PrintEasy Balsamic Pork Loin Marinade (for Grilling or Roasting!)This is the best quick all-purpose marinade for pork tenderloin with an Italian flare. The base uses sweet and tangy balsamic vinegar, grainy mustard, fresh garlic, and sticky honey. I use it all barbecue season for grilling and in the colder months for roasting or baking boneless pork loin!Course Main CourseCuisine ItalianDiet Gluten Free, Low LactoseKeyword dairy-free, marinade, pork, SaucePrep Time 5 minutes minutesServings 4Author Phoebe LapineIngredients ¼ cup balsamic * 2 tablespoons whole grain mustard or Dijon * 2 tablespoons olive oil * 1 tablespoon honey * 1 tablespoon chopped fresh rosemary or thyme (or 1 tsp dried) * 2 minced garlic cloves * 1/2 teaspoon salt * 2 pounds pork tenderloin or boneless pork loin optional Instructions In a small mixing bowl or liquid cup measure, whisk together the balsamic vinegar, mustard, olive oil, honey, rosemary or thyme, garlic and salt until combined. * Store the pork loin marinade for up to 2 weeks in the refrigerator or use immediately as follows. * Place the pork tenderloin or boneless pork loin in a large Ziplock bag or resealable container. Cover with the balsamic marinade and set aside at room temperature for an hour, or transfer to the refrigerator to marinate for longer – the pork loin will be the most flavorful if left for 8 hours or overnight. * For instructions on how to use this balsamic pork loin marinade for grilling or roasting, see the notes in the main body of this post. * After the meat is cooked, to create a balsamic glaze: transfer the remaining balsamic pork loin marinade to a small saucepan and simmer for a few minutes until thickened. Drizzle over the finished pork before serving. Video
This recipe uses the flavor punch of a full jar of kimchi to create a gluten-free chicken and rice casserole with minimal ingredients and prep time. Endlessly variable, this is a perfect formula for a weeknight meal using chicken thighs – it’s a mainstay on our rotation!
There are a few pantry items than I come back to again and again as dinner shortcuts. Anything from the antipasti bar at the supermarket—olives, capers, roasted peppers etc.—tend to have enough brine and herbs to flavor a whole dish without any extra chopping. And the same goes for the Korean fermented cabbage, kimchi.
Many years ago, my friend Julia Turshen introduced me to the beauty of combining a whole jar of kimchi with bone-in chicken parts in a one-pan stew. The heat and acidity become the perfect foil for tender, fatty meat falling off the bone. And more importantly, with a big dose of cabbage, you don’t need to add much else to the pot to have a balanced meal.
After making her version repeatedly and serving it with a side of white rice, one day I had an aha moment to use this formula as the basis for the FMP famous chicken and rice casserole. If you’re not familiar with this art, you can start here with this low FODMAP casserole, or this Thai riff, or this Provencal one.
To make this kimchi chicken casserole, the only other ingredients you need are thinly sliced carrots, scallions, and Arborio rice. It’s one of the simplest of my gluten-free chicken recipes.
What You Need to Make 5-Ingredient Kimchi ChickenCarrotsScallionsArborio riceA jar of kimchiReserved kimchi juicesChicken thighsArborio rice is always my favorite type of rice to use in casseroles. It maintains its shape, yet has enough starch to thicken the casserole without any dairy or need for gluten-free cream-of-chicken soup. You might be able to substitute sushi rice in this recipe, but I would avoid jasmine or other white rice varieties that are quick-cooking (15 minutes or less).
I tried to keep this recipe simple and minimalist, but for more flavor, you can add a drizzle of sesame oil to the finished casserole. Bok choy, fresh cabbage, shallots, or daikon radishes would also be great additions to the kimchi chicken casserole if you’re looking for a higher ratio of veggies to rice.
How to make kimchi chicken:Drain the kimchi and reserve the juices. Combine with additional water or stock.Stir together the rice, kimchi, carrots and scallions.Arrange in an even layer in a cast iron skillet.Pour the kimchi juices and water or chicken stock over the top.Arrange the chicken thighs on top and bake for 40 minutes.Garnish with scallions and optional sesame oil.When you’re buying kimchi, look for fermented jars in the refrigerated section of the market (it’s often by the tofu). By cooking the kimchi, you’ll be losing the probiotic benefits, but one happy medium is to reserve 1/3 cup of kimchi for garnish and finely chop it to top your bowls.
Finally, if you prefer bone-in skin-on chicken thighs, those can easily be substituted, just increase the cook time by 5 to 10 minutes until the skin is brown and the meat is tender. I prefer not to use chicken breasts in my CRC recipes because they dry out slightly during longer bake times and don’t add as many wonderful drippings for the rice. But you do you!
More gluten-free chicken dinner ideas:* Gluten-Free Chicken Casserole * Gluten-Free Sesame Chicken * Gluten-Free Chicken Enchiladas * Dairy-Free Chicken Pot Pie * Gluten-Free Chicken Soup
Read on for this kimchi chicken casserole recipe!
With health and hedonism,
Phoebe
Print5-Ingredient Kimchi Chicken CasseroleThis recipe uses the flavor punch of a full jar of kimchi to create a gluten-free chicken and rice casserole with minimal ingredients and prep time. Endlessly variable, this is a perfect formula for a weeknight meal using chicken thighs – it’s a mainstay in our rotation!You can easily make this with bone-in skin-on chicken thighs, just increase the cook time by 5 to 10 minutes until the skin is brown and the meat is tender. I tried to keep this recipe simple and minimalist, but for more flavor, you can add a drizzle of sesame oil to the finished casserole. Bok choy, fresh cabbage, shallots, or daikon radishes would also be a great addition to the kimchi chicken casserole.By cooking the kimchi, you’ll be losing the probiotic benefits. One happy medium is to reserve 1/3 cup of kimchi for garnish and finely chop it to top your bowls. If you want to stretch this to 6 servings or for more of a heavy-eating family of 4, you can add 2 pounds of chicken on top without changing the other measurements.Course Main CourseCuisine KoreanDiet Diabetic, Gluten Free, Low LactoseKeyword chicken, ricePrep Time 5 minutes minutesCook Time 40 minutes minutesServings 4Author Phoebe LapineIngredients 1 24-ounce jar kimchi * 2 medium carrots very thinly sliced * 1 bunch scallions thinly sliced, divided * 1 cup arborio rice * Sea salt * Olive oil * 1 cup chicken stock or water * 1 pound boneless skinless chicken thighs about 4 * Sesame seeds for garnish (optional) * Chili crisp for serving (optional) Instructions Preheat the oven to 400 degrees F. * Over a large mixing bowl, drain the kimchi through a fine mesh sieve or colander. Transfer the juices to a 2-cup liquid measure. You should have about 1 cup of liquid. If less, add water or stock until you have 1 cup (if more, reduce the stock or water measurement accordingly). Set aside. * Add the kimchi to the large mixing bowl (no need to clean it). Toss together with the carrots, scallions (reserving a small handful for garnish), arborio rice, 1 teaspoon salt and 2 tablespoons olive oil until combined. * Transfer the kimchi-rice mixture to a large ovenproof skillet or 9 x 13 casserole dish and spread in an even layer. Pour the kimchi juices and the additional stock over the rice mixture. * Arrange the chicken on top and season lightly with more salt. Drizzle the chicken with olive oil. * Bake the kimchi chicken casserole in the oven for 40 minutes, or until the rice is tender. Remove from the oven and allow to sit for 5 minutes so any lingering juices can absorb into the rice. Garnish with the remaining scallions and sesame seeds or chili crisp, if using. Video
This roasted carrot hummus is vibrant, flavorful and creamy thanks to turmeric, fresh lemon juice, and a reduced quantity of chickpeas that makes it a ridiculously convenient and delicious low FODMAP snack. The pantry staple recipe is a fan favorite from my bestselling SIBO cookbook!
Having worked as a private chef for over a decade, I can anecdotally say that hummus is one of the favorite snacks of families trying to get more vegetables on the table. I’ve made dozens of varieties for clients, but one of the hurdles that those following a low FODMAP diet face is the quantity of chickpeas.
For most people with SIBO or IBS, legumes can be one of the more irritating prongs of the acronym. Luckily, canned chickpeas can be safe on a sibo diet in quantities of 1/4 cup per serving.
That means, to make a whole batch of hummus, it helps to have something else to add volume to the dip. And luckily, that addition can also make the hummus even more flavorful.
Ingredients for carrot hummus:CarrotsRoasted to perfection!1 cup canned chickpeas (low FODMAP)Fresh lemon juiceGround cuminTahiniHow to make low FODMAP hummus:Add the roasted carrots to the chickpeas in a small food processor.Puree until the carrot hummus is creamy and add lemon juice and water until smooth.Spread the low FODMAP hummus on a platter and garnish with mint and olive oil.Roasted carrots provide a subtle sweetness and lovely orange hue to the hummus, which is amplified even more by ground turmeric (a new addition since publishing the recipe in SIBO Made Simple).
For a more traditional hummus, omit the carrots and use the whole can of chickpeas; just make sure to limit your intake to 1/4 cup total per sitting.
I know the subject of my writing and recipe development has largely shifted to blood sugar friendly carb recipes thanks to my new cookbook CARBIVORE. But I haven’t forgotten about my IBS folks. As a little gift, I wanted to make this popular dip from my last book SIBO Made Simple, available to you for free. But if you’re looking for even more low fodmap recipes, pick up a copy!
In addition to using this carrot hummus as a low FODMAP snack, it can also be a wonderful base for a mezze platter or grilled chicken. You can find more low FODMAP dinner ideas here.
Lastly, vegan low fodmap recipes can be an even taller order than most, so check out this list of low FODMAP vegetarian recipes.
More homemade low FODMAP snacks:* Low fodmap buttery popcorn * Gluten-Free chicken fingers * Low fodmap salsa * Low FODMAP overnight oats * Steel Cut Oat Cookies * Sugar-free granola * Almond Flour Oatmeal Cookies
Read on for this creamy carrot hummus recipe that is a guaranteed crowd-pleaser no matter what your dietary restrictions are.
With health and hedonism,
Phoebe
PrintCreamy Carrot Hummus (My Go-To Low FODMAP Snack!)This roasted carrot hummus is vibrant, flavorful and creamy thanks to turmeric, fresh lemon juice, and a reduced quantity of chickpeas that makes it a ridiculously convenient and delicious low FODMAP snack. The recipe is a fan favorite from my bestselling SIBO cookbook! Although canned chickpeas are allowed on a low-FODMAP diet in quantities of 1/4 cup per serving, to make a whole batch of hummus, it helps to have something else to add volume to the dip. Roasted carrots provide a subtle sweetness to the hummus. For a more traditional hummus, omit the carrots and use the whole can; just make sure to limit your intake to 1/4 cup total per sitting. Course SnackCuisine MediterraneanDiet Diabetic, Gluten Free, Low Calorie, Low Lactose, VeganKeyword lowFODMAPPrep Time 5 minutes minutesCook Time 30 minutes minutesServings 4Author Phoebe LapineIngredients 1 pound carrots about 8 medium, unpeeled and cut into 1-inch pieces * 2 tablespoons extra virgin olive oil * 1 teaspoon sea salt * 1 teaspoon ground cumin * 1 teaspoon turmeric * 1 cup canned chickpeas drained and rinsed * 1/4 cup tahini * 3 tablespoons freshly squeezed lemon juice from 1 lemon * Mint leaves for garnish (optional) Instructions Preheat the oven to 425°F. Line a baking sheet with parchment paper. * On the prepared baking sheet, toss the carrots with the olive oil, 1/2 teaspoon of the salt, and 1/2 teaspoon of the cumin and arrange in an even layer. Roast in the oven until the carrots are tender and caramelized, about 30 minutes. * Remove the pan from the oven, and transfer the carrots to a high-powered blender or food processor, along with the chickpeas, tahini, lemon juice, the remaining 1/2 teaspoon of salt, remaining 1/2 teaspoon of cumin, and 1/4 cup of water. Puree until smooth, adding more water as needed to reach your desired consistency. Taste for seasoning and add more salt as necessary. Garnish with a drizzle of olive oil or garlic-infused oil. * Serve the hummus alongside crudités or low-FODMAP, gluten-free crackers. Video
Creamy, slightly spicy and an epic vegetarian dinner, this cold sesame noodle salad combines gluten-free rice noodles, smashed cucumbers, and a tahini sesame dressing. It’s a vegetarian pasta salad that is a fan favorite from my cookbook and a regular dish on my weeknight rotation!
When you’re writing a cookbook, one of the many (many!!) hard parts is deciding which recipes to add to your photography shot list. For various reasons, often some of my favorite recipes don’t make the cut in my books. This cod fish stew was a no-photo winner from my SIBO book! And such was the case with CARBIVORE and this cold sesame noodle salad, despite it being one of the dishes I make the most for a quick dinner.
It’s one of my favorite non-Italian gluten-free pasta salads thanks to the rice noodles (which cook in under 7 minutes) and two very special components: the spicy sesame dressing and the smashed cucumbers.
The first element—the sesame dressing—is one of my favorite condiments for dipping summer rolls. But it is also a perfect nut-free variation on another lazy weeknight dinner du jour: gluten-free peanut noodles.
It’s a similar concept (rice noodles, cucumbers, creamy sauce), but takes even less time as there’s no ginger or garlic (and therefore no need for a food processor). Instead, the stand out ingredient here is the gochugaru, which is a mild Korean chili flake usually used in kimchi. This is my favorite brand. If you can’t find it, simply substitute ¼ teaspoon regular red chili flakes (they are much spicier!).
Cold Sesame Noodle Salad: Step by StepBoil the gluten-free rice noodles and rinse under cold water.Smash the cucumbers and toss with salt. Set aside.Make the dressing: combine tahini, tamari, rice vinegar and gochugaru. Add some water until the dressing is pourable.Combine the noodles with half the sesame dressing.Add extra veggies – cabbage, radishes, snap peas – whatever you like!Both the beauty of gochugaru, the trick of using tahini for a creamy sesame dressing, and the technique for smashing cucumbers with the back of a knife, I learned from Hetty McKinnon’s book To Asia, with Love, which is a must-buy for Chinese-influenced vegetarian cooking.
The watery, crunchy cukes get all the more jagged, allowing a creamy sauce to cling to all the rough edges. In Hetty’s version (and this one), that dressing is a creamy combination of tahini, sesame oil, and mild Korean chili flakes. Once her cucumber salad became a constant companion to our weeknight meals, I started tossing it with rice noodles to make a complete dinner.
Dietary restrictions and adaptationsThis recipe is already dairy-free, gluten-free, vegan and vegetarian, but to make it low FODMAP, simply only use green scallions. That’s it! It’s a great low FODMAP vegetarian dinner option.
More gluten-free sesame recipes:* Ginger-Sesame Meatballs * Gluten-Free Sesame Chicken Stir Fry * Sesame-Ginger Roasted Carrots * Cold Sesame Soba Noodle Salad * Sesame Shrimp Stir Fry
Read on for this cold sesame noodle salad recipe, and if you love it as much as I do, pick up a copy of CARBIVORE for more delicious healthy noodle dishes (and potatoes and grains and more!).
With health and hedonism,
Phoebe
Print15-Minute Cold Sesame Noodle SaladCreamy, slightly spicy and an epic vegetarian dinner, thiscold sesame noodle salad combines gluten-free rice noodles, smashed cucumbers,and a tahini sesame dressing. This vegetarian pasta salad is a fan favoritefrom my cookbook CARBIVORE and a regular dish on my weeknight rotation! I often use this dressing on pasta as a nut-free alternativeto peanut noodles or as a side salad topper. Gochugaru is a mild Korean chiliflake often used in kimchi. If you’re replacing it, use 2 teaspoons sriracha orsambal olek, or 1⁄4 to 1⁄2 teaspoon red pepper flakes.To make this low FODMAP simply use only green scallions. Course Main Course, SaladCuisine KoreanDiet Gluten Free, Low Lactose, Vegan, VegetarianKeyword lowFODMAP, pastaPrep Time 8 minutes minutesCook Time 7 minutes minutesServings 4Author Phoebe LapineIngredients Sea salt * 8 ounces rice noodles pad Thai–style, vermicelli, or spaghetti in a pinch * 1 tablespoon avocado oil * 4 small Persian or Kirby cucumbers about 12 ounces * 2 scallions thinly sliced * 1 tablespoon sesame seeds * Chili crisp (optional) * Optional toppings: chopped kimchi sliced radishes, sliced snap peas, shredded purple cabbage, smoked tofu, or shredded rotisserie chicken For the sesame dressing: ¼ cup tahini * 2 tablespoons rice vinegar * 2 tablespoons gluten-free tamari or soy sauce * 1 tablespoon toasted sesame oil * 1 tablespoon sesame seeds * 1 teaspoon gochugaru (see headnote) * ¼ teaspoon sea salt Instructions* Bring a large pot of salted water to a boil over high heat. Add the noodles and cook according to the package directions. Drain, then run the noodles under cold water * until cooled to room temperature. Transfer to a large bowl and toss with the oil to coat. * Meanwhile, on a clean work surface, trim off the ends from the cucumbers and halve them lengthwise. Turn each half cut-side down and place a large knife flat against the cucumber. Using your hand, smash the knife so the cucumber cracks open through the center into two pieces. * Using the back of your knife, whack the cucumber logs at a 45-degree angle into bite-size pieces. Alternatively, slice them or break apart into pieces with your hands. Transfer * to a medium bowl and toss the cucumbers with ½ teaspoon salt. * Make the Spicy Sesame Dressing: In a small bowl or liquid measuring cup, whisk together the tahini, vinegar, tamari, sesame oil, sesame seeds, gochugaru, and salt. Add 2 tablespoons water and whisk until smooth and the consistency of ranch dressing. Taste for seasoning, and add more salt or spice, as needed. (dressing can be refrigerated in an airtight container for up to 1 month.) * Add half the dressing to the noodles and toss to coat. Arrange the noodles on a platter and top with the cucumbers, scallions, sesame seeds, chili crisp (if using), and any optional toppings you like. Serve with the remaining sesame dressing on the side. Video
This no-cook gluten-free red enchilada sauce comes together start to finish in a blender. 5 ingredients, 10 minutes – and done! It’s the perfect healthy dairy-free alternative to store bought sauces, and you won’t have to dirty another pan or add time to your dinner prep to make it.
Despite enchiladas being an iconic recipe from my first cookbook, if I’m being honest, they have not always been top of my Mexican-inspired menu options (taco girlie over here). For a one pan dish, most enchilada recipes usually involve multiple pans to get the sauce, filling and baking executed. It wasn’t until these gluten-free chicken enchiladas, which are streamlined into one pan, that I finally got on board.
Still, having gluten-free enchilada sauce already on hand really helps turn even a simplified enchilada recipe into a weeknight winner. This one is adapted from my new cookbook CARBIVORE and couldn’t be more insanely easy or delicious.
During the pandemic, I started experimenting with turning my usual marinara sauce (this one, bought in bulk) into different make-ahead sauces. It turns out all it takes are 2 fresh ingredients and 3 pantry staples to turn said tomato base into a fiery, flavorful and creamy red enchilada sauce that will blow any packaged brands out of the water.
Gluten-Free Enchilada Sauce Ingredientsgluten-free tomato saucescallionsjalapenoThe only part of this recipe that takes time is soaking the cashews. It’s a common dairy-free trick in sauces and works especially well in this vegan enchilada sauce.
You can soak the cashews directly in boiling water in your blender bowl and simply add the remaining ingredients—scallions, jalapeno, cumin, chili powder, tomato sauce—straight to them afterwards.
Once you puree until smooth, the gluten-free red enchilada sauce is READY TO ROLL. That’s it. No cooking necessary.
I’m always surprised that more people don’t use no-cook enchilada sauces since the mixture will essentially cook down and intensify in the oven. It’s a very easy step to skip in making quick enchiladas.
How to Make No-Cook Red Enchilada Sauce: Step by StepSoak the cashewsAdd the tomato sauce and veggiesPuree until smoothHow to make this enchilada sauce low fodmapThis dairy-free enchilada sauce is already gluten-free and vegan. To make it part of a low dinner recipe, simply omit the cashews (and water), and use only green scallions. You’ll also want to start with a low FODMAP pasta sauce (like this one).
If you want other sauces that are already low FODMAP, check out these low FODMAP vegetarian enchiladas or this dairy-free queso sauce.
How to use this gluten-free enchilada sauceTo make gluten-free enchiladas, simply start with corn tortillas (preferably warmed so they’re pliable) and your filling of choice (see these gluten-free chicken recipes for some ideas).
Spread a thin layer of sauce at the bottom of your baking dish, add a few tablespoons of filling to each tortilla, roll and arrange seam-side down. Top the tortillas with the remaining dairy-free enchilada sauce.
Most enchiladas do include cheese of some sort (plant-based or otherwise). The final step is to sprinkle the casserole with shredded cheese and bake at 425 for 20 minutes, or until bubbling and the cheese is lightly browned.
The best gluten-free enchiladas recipes: Gluten-Free Dairy-Free Shredded Chicken Enchiladas This gluten-free chicken enchiladas recipe is baked in a casserole dish with kale. All the ingredients get roasted together on a sheet pan in the oven, before the chicken is shredded and added to the roasted tomato sauce. Get the Recipe Broccoli-Sweet Potato Enchiladas with Vegan Queso Sauce (GF, Low FODMAP) This sweet potato enchilada recipe is a perfect fall vegetarian low FODMAP dinner recipe. You can make the dish completely vegan by using your favorite plant-based cheese. Get the Recipe Roasted Ratatouille Low FODMAP Vegetarian Enchiladas These vegetarian enchiladas are super easy and made flavorful with a low FODMAP mix of vegetables found in French ratatouille. Get the RecipeYou can also find the full gluten-free succotash recipe that this sauce is adapted from in CARBIVORE! See how gorgeous it is?
Read on for this dairy-free red enchilada sauce! If you’re looking for more delicious homemade condiments, make sure to check out my full list of gluten-free sauce recipes!
With health and hedonism,
Phoebe
PrintBlender Gluten-Free Enchilada SauceThis no-cook gluten-free red enchilada sauce comes together start to finish in a blender. 5 ingredients, 10 minutes – and done! It’s the perfect healthy dairy-free alternative to store bought sauces, and you won’t have to dirty another pan or add time to your dinner prep to make it. This red sauce is adapted from the Succotash Enchilada recipe in my cookbook CARBIVORE! Cuisine MexicanDiet Diabetic, Gluten Free, Low Fat, Low Lactose, Vegan, VegetarianKeyword SaucePrep Time 10 minutes minutesServings 4 cups sauceAuthor Phoebe LapineIngredients 1/3 cup raw unsalted cashews * 24 ounces marinara or tomato sauce about 3 cups * 2 scallions roughly chopped * 1 jalapeño seeded * 1 teaspoon ground cumin * 1 teaspoon chili powder * 3/4 teaspoon sea salt Instructions Bring a kettle of water to a boil. Place the cashews in a high-speed blender and cover with 2⁄3 cup boiling water. Set aside for 5 to 10 minutes. * Pour the tomato sauce into the blender with the cashews and add the scallions, jalapeño, cumin, chili powder, and salt. Puree until smooth, creamy, and orange in hue. Taste for seasoning, and add more salt, as needed. * Use the sauce in these gluten-free chicken enchiladas or the vegetarian succotash enchiladas from CARBIVORE!
This easy roasted broccoli side dish is punched up with a tangy and herby caper pesto and makes for a beautiful presentation on your holiday table or for a weeknight dinner. It’s bulked up with some roasted cabbage to allow for a larger low FODMAP portion, but it’s truly the best side dish for any dairy-free, gluten-free meal!
I don’t serve up vegetable side dish recipes on this site as often as I should, partially because I can get a little lazy when it comes to my own table. Usually, I’ll just keep things simple and roast one vegetable or another in the oven and call it a day.
But every once in a while, when I’m entertaining or bringing a side dish for a family holiday like Passover, I’ll get a little more creative with my usual roasted vegetable. And this broccoli and cabbage with caper pesto is exactly the right middle ground, with just a smidge more extra effort to make it special.
Broccoli is one of those medium FODMAP vegetables that a lot of people dealing with a sibo diet don’t feel like messing with. It can be hard to keep track of quantities, so easier often to just omit (unless you have someone to do the math for you, like I do in my low FODMAP cookbook!).
But that’s a huge shame since it makes for such an easy addition to low FODMAP vegetarian recipes. Luckily, I have a few strategies for making it into a vegetable side dish without ending up bloated at the end of your meal.
Is broccoli low FODMAP?According to the Monash app, broccoli florets are low FODMAP in quantities of ¾ cup or 2.6 ounces per serving. This is pretty easy to accomplish if you have another vegetable in the mix or keep them as a side dish.
But I also have some other strategies for making broccoli lower in FODMAPS and part of an IBS diet.
Ingredients in this low FODMAP side dish:Broccoli is low FODMAP in 3/4 cup portions.White cabbage is low FODMAP in 3/4 cup servings.Sunflower seeds are low FODMAP.Green parts of the scallion are low FODMAP.Parsley like most green herbs are low FODMAP.Capers are low FODMAP.Tips for stretching your low FODMAP broccoliFirst, I remove as many of the tough stems as possible. The stems have a higher concentration of FODMAP’s than the leafy florets. To do this, simply remove the massive thick stem. And then when you’re cutting the head into florets, chop off any additional longer pieces of stalk as you go.
The second strategy is combining my broccoli with an equal quantity of another low FODMAP vegetable so that the platter feels abundant. For this dish, I used thinly sliced cabbage, which almost end up looking like charred onion in the final dish. Another way to trick your palette into an abundance mindset!
If you don’t love cabbage, other low (or medium) fodmap options that take a similar amount of time to roast in the oven as broccoli: carrots, bok choy, and green beans. Feel free to substitute or add any of these in addition to the cabbage!
There’s another wonderful low fodmap veggie side with carrots and green beans in my SIBO book!
Finally, what makes this broccoli side dish really sing for low FODMAP folks—but really anyone looking for a super flavorful and gorgeous holiday side dish—is the SAUCE!
This caper pesto moonlights as a salsa verde and also a gremolata since it’s finished with lemon zest! I’ve used three different herbs here, but you can streamline if you don’t want to source that many bunches. I love the mint flavor in spring recipes and the chives really add that onion flavor that you miss in a pesto without garlic.
Instead of pine nuts (always too rich for my blood!), I use sunflower seeds in this pesto. They have a lovely texture and so many health benefits. Plus tend to be inexpensive. Other options include: almonds, walnuts or pumpkin seeds. I’ve made pestos with all of these alternatives and they each have their own way of singing with the herbs.
Finally, I think that the stealth key ingredient to any pesto is the lemon juice! I’ve added some here, but not as much as usual since the capers have so much of their own acidic punch.
If you don’t feel like making the pesto, this low FODMAP salad dressing would also be an easy swap or this dairy-free ranch dressing!
If you’re looking for more low FODMAP dinners to pair it with, I have plenty in the archives like this low FODMAP chicken, which together would be a perfect weeknight meal! Just finish it off with this low FODMAP dessert too.
More low fodmap recipes:* Low fodmap tomato soup * Low FODMAP pasta bolognese * Low fodmap chicken shawarma casserole * Low FODMAP oatmeal * Easy Low FODMAP chicken curry * Low fodmap chicken broth
Read on for this low FODMAP broccoli recipe with caper pesto!
With health and hedonism,
Phoebe
PrintRoasted Broccoli with Caper Pesto (low FODMAP)This easy roasted broccoli side dish is punched up with a tangy and herby caper pesto and makes for a beautiful presentation on your holiday table or for a weeknight dinner. It’s bulked up with some roasted cabbage to allow for a larger low FODMAP portion, but it’s truly the best side dish for any dairy-free, gluten-free meal!Course Side DishCuisine American, ItalianDiet Diabetic, Gluten Free, Kosher, Vegan, VegetarianKeyword broccoli, detox, lowFODMAP, passover, vegetarianPrep Time 5 minutes minutesCook Time 25 minutes minutesServings 6Author Phoebe LapineIngredients 1 pound broccoli thick stems removed and cut into small florets (see note) * 4 cups thinly sliced cabbage about half of a 1 1/2 pound head * Olive oil * Sea salt * 1 lemon * ¼ cup sunflower seeds * 1 bunch chives or 4 green scallions roughly chopped * 1 cup roughly chopped parsley leaves and stems * ½ cup loosely packed mint leaves * 2 tablespoons capers no need to drain them Instructions Preheat the oven to 425 degrees F. * On a parchment-lined baking sheet, toss the broccoli and cabbage with ¼ cup olive oil and 1 teaspoon salt. Arrange in an even layer and bake until charred and caramelized, tossing once halfway through, about 25 minutes. * Meanwhile, make the gremolata: zest the lemon and set aside. * In a small food processor, combine the sunflower seeds, chives, parsley, mint and capers. Pulse until coarsely ground. Add the juice of half the lemon (about 2 tablespoons), 1/4 teaspoon salt and ¼ cup olive oil. Pulse a few more times until the texture of a chunky pesto. Taste for seasoning and add more salt as needed. * To serve, pile the broccoli on a serving plate and dot with the herby caper pesto. Garnish with the lemon zest and serve warm or at room temperature. Video
These dilly gluten-free matzo balls are light, fluffy and flavorful despite not using baking powder (the schmaltz is optional too if you are keeping them vegetarian!). They easily come together from meal or whole blitzed matzo, and can be boiled in advance before making their grand appearance in your Passover chicken soup bowls!
As I lamented in my matzo ball soup post, one of the downsides of not hosting seder at my own house is that I don’t get to make gluten-free matzo balls. (Luckily, this Passover brisket makes up for it). So I’ve taken to making matzo ball soup at other times of year to scratch the itch.
The hardest part of making gluten-free matzo balls is that it can be hard to find matzo meal at the store that is certified gluten-free. But otherwise, they come together in the same amount of time as a normal matzo ball. And in fact, should you not care at all about gluten (I’m jealous!), this recipe still works beautifully with regular matzo meal.
For the rest of you, you’ll want to start with gluten-free matzo and pulse it in a small food processor to create fine crumbs. If it ends up looking coarser than what’s normally in a matzo meal box, don’t stress. I promise they will still turn into delicious, light and tender gluten-free matzo balls!
Some people don’t consider baking powder Kosher for Passover, so I’ve made these gluten-free matzo balls without it. Because they are on the smaller side, I truly do not notice a difference in their texture. They are still fluffy and float to the top of your pot during the boiling process.
Making gluten-free matzo balls for soup step by step:Mix the gluten-free matzoh with eggs.Add the chicken fat or oil, herbs and seltzer.Refrigerate until the matzo mixture has firmed up. Roll into 1 tablespoon sized balls.Add the ball of matzo mixture to boiling salt water.Cook, covered, until floating, puffed to double their size.Deciding on the size of your matzo ballAs you can see from the images, the matzo mixture will expand when it boils, so you want to be careful not to make your balls too big. Some people like to have giant softballs in their bowls, but I prefer to keep things smaller than a golf ball so they fit on my spoon. It’s a personal preference, so you do you. My mind tricks me into thinking having 3 balls in my bowl is better than one big one!
I’ve sized these balls to be made from one tablespoon of batter, which renders about 2 dozen balls. If you make them bigger, just keep in mind they’ll need longer to cook in the broth.
What fat do you use for matzo balls?The most authentic fat to use in these balls is schmaltz, which is rendered chicken fat. It is fairly easy to find at the regular supermarket these days, but if you can’t buy any, there are other neutral oils you can use: avocado oil, safflower oil, or even olive oil in a pinch (though the flavor will not be traditional).
If you’re a vegetarian, simply use the avocado oil variation.
How to cook matzo ballsThe second source of flavor for your matzo balls will come from the liquid you boil them in.
You have a few options when it comes to cooking the gluten-free matzo balls. Some people like to use chicken stock (again, maximum flavor). But since the balls soak up so much liquid, I find it to be a little bit of a waste. Instead, I boil the balls separately from my matzo ball soup base in a pot of heavily salted water.
One happy medium would be to do half and half (or add a little better than bullion to your cooking water).
I prefer NOT to cook the matzo balls directly in my chicken soup because it leaves you with very little broth. Making and cooking the balls separately also means you can make non-gluten-free balls for some people without contaminating the whole soup.
Making the gluten-free matzo balls in advanceMaking the matzo balls separately also allows you to split up the labor and make the soup in advance, then the balls the day of. The matzo balls can also be cooked and stored separately from the soup. You don’t want them to absorb more liquid and get soggy or disintegrate.
Instead, you can reheat them in the soup broth right before serving or add them directly to bowls and top with the broth.
More gluten-free Jewish holiday favorites:* The best passover brisket * Provencal Passover chicken * Matzo ball soup * Lemon Olive Oil Cake (Kosher for Passover)
Read on for this easy matzo ball recipe for Passover or any time of year!
With health and hedonism,
Phoebe
PrintMatzo Balls for Passover (Gluten-Free + No Baking Powder)These dilly gluten-free matzo balls are light, fluffy and flavorful despite not using baking powder (the schmalz is optional too if you are keeping them vegetarian!). They easily come together from meal or whole blitzed matzo, and can be boiled in advance before making their grand appearance in your Passover chicken soup bowls! Wet hands help when forming the balls (it’s not unlike meatballs) since the mixture is sticky. They don’t have to be uniform or precise – this is the beauty of handmade comfort food. I make these gluten-free matzo balls, but you can easily make them with regular matzo using the same technique and ratios. They work perfectly both ways. If you’re making your own matzo meal from whole matzo, don’t freak out if it’s a little coarser than what you’re used to seeing in the box. You’ll still have light fluffy matzo balls even if there’s a little shedding (some fluffy bits that come away in the boiling process). Course Side Dish, SoupCuisine AmericanDiet Gluten Free, Kosher, VegetarianKeyword jewish, passoverPrep Time 10 minutes minutesCook Time 15 minutes minutesTotal Time 25 minutes minutesServings 24 small ballsAuthor Phoebe LapineIngredients 1 cup gluten-free matzo meal or 1 cup finely ground matzo (from 4 squares) * 1/2 teaspoon kosher salt * 1/2 teaspoon garlic powder * 4 large eggs * 2 tablespoons finely chopped chives dill or parsley * 1/4 cup chicken fat schmaltz, melted or avocado oil (for a vegetarian option) * 1/4 cup seltzer * 4 quarts water or stock or a combo Instructions Combine the matzo meal, salt and garlic powder in a medium mixing bowl. Using a fork, whisk in the eggs. Add the herbs, chicken fat or neutral oil and seltzer; stir together until just combined (don’t overmix). The matzo mix will expand and firm up as it sits. * Refrigerate until the matzo mixture has firmed up, at least 1 hour (you can also do this overnight or a few days in advance). * Bring a large pot of well-salted water to a boil. Take a rounded tablespoon of the matzo ball mixture, roll it into a 1-inch ball (wet hands help – the mixture is sticky), and set aside on a plate (you should have about 24 matzo balls – they will double in size, so don’t worry if they look quite small). Alternatively, you can roll and plop the balls directly in the water. * Gently add the gluten-free matzo balls to the boiling water and cover with a tight fitting lid. Cook, covered, over medium heat until floating, puffed to double their size, and cooked through, 15 to 25 minutes (check at the 15 minute mark, but don’t peak before then). The matzo balls are done when they are uniform in density and texture all the way through, lighter in color and fluffier compared to the raw matzo mix. You can always put them back in to cook longer and soak up more broth. If you see some stray strands in the water from the balls, don’t worry. * Either save the matzo balls and serve later, or divide between bowls and top with my Jewish chicken soup (also known as the best matzo ball soup base). They keep decently well in one layer in the fridge for a few days. Video
This Provençal chicken recipe has the one pan ease of a classic Marbella but is made with Mediterranean flavors: olives, tomatoes, dates and no added sugar. It’s a perfect gluten-free dairy-free Kosher chicken option for Passover seder.
This Provencal chicken recipe is something I’ve been making for over a decade. It was originally published in my first cookbook in a chapter on budget cooking for large crowds. I believe it was originally inspired by a Chicken Provencal recipe from the queen herself, Ina Garten, but made slightly sweet and sour to be reminiscent of another thrifty one pan favorite: a classic chicken Marbella. (p.s. have you seen what Ina said about my new cookbook?!)
This Provencal chicken is more like if your grandmother’s Marbella took a vacation in the South of France on the Mediterranean. The base marinade includes red wine vinegar, olives, dates, garlic and oregano. And the chicken tastes best if it’s marinated overnight in the briny mixture.
Since this is a one pan recipe that requires very little active cooking, it’s perfect for scaling up for a large holiday or gathering. In particular, I love this recipe for Spring holidays like Easter or Passover.
How to make chicken Provencal:Combine the olives, bay leaf, oregano, dates, vinegar, and garlic.Marinate the chicken in the olive vinegar mixture for 6 hours, or overnight.Preheat the oven to 375F and prep your tomatoes and onions.Arrange the veg around the Provencal chicken and season with salt.Pour wine around the chicken thighs, avoiding the skin.Bake until the chicken is golden brown and cooked through, 1 hour.Making Provencal chicken kosher for PassoverAs a Passover chicken recipe, this one checks a lot of boxes. For starters, there can’t be any breading or flour, even using gluten-free grains. These chicken thighs aren’t dredged at all. Second, the chicken Provencal is dairy-free, which means it’s also Kosher.
Similar to my Passover brisket, this Provençal chicken is easy to throw into a casserole dish, bake and forget about. It would also be perfect alongside my Jewish chicken soup with matzo balls.
This chicken Provencal can also be adapted for other Jewish holidays. For Rosh Hashannah, simply omit the olives and swap the tomatoes for 2 apples cut into wedges. You’ll still get that wonderful sweet and sour flavor.
Classic chicken from ProvenceProvence is known for simple, rustic but elegant dishes that center around tomatoes, garlic, peppers, olives, olive oil and wild herbs.
To finish off this chicken after the marinade, simply slice up a few roma or vine tomatoes, along with a small onion or a few shallots. Tuck the vegetables around the marinated chicken and bake until they are caramelized and the chicken skin has turned golden brown.
Using boneless skinless chicken thighsIf you can’t find bone-in skin-on chicken thighs or simply want the ease of not having to deal with the skins, you can substitute boneless. The dish won’t look as elegant served to company, but will still taste delicious. Simply reduce the cook time to 45 minutes so the Provencal chicken thighs stay plump and juicy.
For another great one-pan recipe using boneless skinless chicken thighs, check out this Kalamata Olive Chicken.
More gluten-free dairy-free chicken recipes:* Low FODMAP Chicken Shawarma Casserole * One Pan Chicken Cacciatore * Chicken and White Bean Stew * Greek Lemon Chicken and Potatoes * Portuguese Peri Peri Chicken Thighs and Potatoes
Read on for this chicken thigh Provençal recipe, which is a perfect gluten-free chicken for a weeknight meal or a big holiday.
With health and hedonism,
Phoebe
PrintBaked One-Pan Provencal Chicken Thighs (for Passover Seder)This Provençal chicken recipe has the one pan ease of a classic Marbella but is made with Mediterranean flavors: olives, tomatoes, dates and no added sugar. It’s a perfect gluten-free dairy-free Kosher chicken option for Passover seder.Course Main CourseCuisine French, MediterraneanDiet Diabetic, Gluten Free, Kosher, Low LactoseKeyword casserole, chickenPrep Time 10 minutes minutesCook Time 1 hour hourServings 6Author Phoebe LapineIngredients ½ cup pitted Kalamata olives * ¼ cup red wine vinegar * ¼ cup olive oil * 4 medjool dates pitted and chopped * 2 garlic cloves minced * 2 bay leaves * 4 sprigs fresh oregano or 1 teaspoon dried * Sea salt * 3 1/2 pounds bone-in skin-on chicken thighs (about 6) * 1 small onion cut into 12 wedges * 3 medium plum or Roma tomatoes cut into 6 wedges * ¼ cup dry white wine Kosher if for Passover Instructions In a large resealable bag, container with a lid or baking dish (if you have room in your fridge), mix together the olives, vinegar, olive oil, dates, garlic, bay leaves, oregano and 1 teaspoon sea salt. Add the chicken thighs and toss to coat in the marinade. Transfer to the refrigerator and let sit overnight (or at least 6 hours). * Preheat the oven to 375 degrees F. * Arrange the chicken pieces in a large (9×13) casserole or baking dish. Tuck the onion and tomatoes wedges in between the chicken and cover the meat and vegetables with the remaining marinade. Season the casserole contents lightly with salt and pour the wine around the chicken. * Bake for 1 hour, or until the chicken skin is lightly browned and the tomatoes are caramelized. * Serve either directly from the casserole dish or on a platter with any pan juices in a sauceboat on the side. If you’re not serving this Provencal chicken for Passover, you can add some crusty bread or rice to soak up the juices. Video
The podcast is back for a very special two-part bonus episode series dedicated to the subject of carbs and IBS. Which also just so happens to be the subject of my new cookbook!
On the last episode, I explained the role of carbohydrates in our digestive process and their impact on metabolic health. We also discussed how our blood sugar is very much dependent on the health of our gut.
In today’s episode, I’m going to tell you how to put all this information into practice in your daily life. These are some of the best tips from my new book CARBIVORE about how to incorporate carbs into your diet without having them cause so much chaos in the body.
If you’ve been missing carbs and want to figure out how to bring them back to your table or have been dealing with blood sugar instability, this episode is for you.
Resources, mentions and notes! CARBIVORE: 130 Healthy Recipes to Stop Fearing Carbs and Embace the Comfort Foods You Love (3/24, Hachette)* – my new book * Submit your cookbook receipt to join Blood Sugar Bootcamp for FREE! * Pay it forward: write a book review on Amazon to support my work (you don’t have to have bought it there) * The SIBO Made Simple Book * Join the SIBO Made Simple Facebook Community Page * Subscribe to the newsletter (and receive a free low FODMAP cookbook) * Follow me on Instagram to keep the conversation going * Check out my blog for free recipes and SIBO resources
This episode is brought to you by my new book CARBIVORE. Whether you’re suffering from keto-fatigue, have been told carbs are off the table because of health issues, or just want to embrace food freedom without fear, Phoebe Lapine offers a delicious solution with 130 completely fiber-forward (gluten-optional) recipes that are organized by your favorite type of carb—noodles, grains, loaves, spuds and more. To find out more details about the FREE bonuses and to submit your receipt, click here.**
This episode is also brought to you by mye-book program, The Low FODMAP Reset, a 4-week elimination diet meal plan with mouthwatering SIBO-friendly recipes using the best of the season’s produce. All the dishes are not only free of high FODMAP foods, but also gluten, dairy, soy, corn and refined sugar. This will help not only quiet symptoms of bloating and IBS, but identify the food triggers that might be lighting up your immune system and creating a cycle of inflammation in the gut. Plus, there’s a step by step guide for reintroducing these ingredients one at a time so you can design your best path forward. As a member of the SIBO Made Simple listener family, you can take $20 off by using the code SIBO20 at checkout. Just click here to learn more.
This Italian-inspired dairy-free lemon olive oil cake is light yet moist thanks to the almond flour, citrus zest, and whipped egg whites. Since it’s made without dairy products, conventional flour or baking soda, it’s a perfect Kosher Passover cake to serve at seder.
The past two Octobers, I’ve been lucky enough to travel to Sicily. Usually, when I’m in a foreign country, I’m forced to watch as my husband goes from bakery to bakery (like on his Paris croissant crawl) and sample every delicious local delicacy with sugar in it.
But in Italy, there’s usually a few gluten-free desserts to choose from, and in Sicily, most of them revolve around almond flour, olive oil and citrus. Whenever I take a bite of this cake, I’m immediately transported back to my Italian vacation on the islands.
When you’re using almond flour in a gluten-free dairy-free cake, the crumb can become super moist and almost marzipan-like, especially if you amp up the almond flavor with a little extract (as I do).
Usually, baking soda or powder helps this gluten-free cake puff up. But because a flourless cake is so perfect for Passover, I chose to do without any rising agents to make it adaptable for this Spring holiday.
To make sure that the cake stays light and moist, you simply separate your eggs and whip up the egg whites until soft peaks form (try to resist the urge to over beat them – if anything aim for under rather than over!).
What’s in this almond citrus cakeAlmond flour replaces conventional flourGranulated sugar keeps the crumb lightOlive oil adds richness and moistureEgg yolks create even more mellow yellow hue.Almond extract and lemon zest add depth of flavor.Whipped egg whites allow the cake to rise without any agents.Using olive oil in this gluten-free lemon cakeFinally, the beauty of this dairy-free cake is using olive oil as the fat. Believe it or not, olive oil is perfectly fine to sub into any baking recipe for butter, coconut oil or conventional vegetable oil. I use it quite often in my muffins and quick breads (like this gluten-free banana bread).
I find that even though it’s not as sinful as butter, olive oil still offers a richness that you won’t get with other oils. Plus, when you’re adding olive oil to lemon, the golden colors really highlight one another. You end up with a beautiful mellow yellow cake with just a hint of the olive’s earthiness. It’s also wonderful in this Italian polenta cake.
Making this almond citrus cake for Passover (it’s not enough to be flourless and gluten-free!)There are a few things to consider when baking a Passover cake. First, is that you can’t use any conventional flours. Even gluten-free flours made from other grains are not allowed. Coconut flour or a nut-based flour like almond flour are usually the go-to’s.
Second, there can’t be any rising agent. Even though there are plenty of flourless or gluten-free cakes out there, the majority of them are not going to be Kosher for Passover because of the use of baking soda or baking powder.
Third, most of the time at seder, dessert is served after a meat course – this Passover brisket (or this Passover chicken) and this Jewish chicken soup with gluten-free matzo balls are always at our table! So that means if you’re keeping Kosher, whatever desserts that follow should be dairy-free as well.
Luckily, this flourless olive oil lemon cake checks all these boxes, which is why it is the PERFECT Passover cake. My husband Charlie made a similar version last year for the holiday based on this gluten-free almond cake, which partially inspired this one.
Olive oil lemon cake step by stepBeat the egg yolk, olive oil, sugar, lemon zest and almond extract.Mix in the almodn flour.Add the lemon juice.Fold in the egg whites in three batches.Spread the batter in a springform pan.Bake at 350F until lightly golden brown on top, 40 minutes.Using different citrus in this gluten-free almond cakeIf you don’t have lemons on hand, you can use any other type of citrus for this cake. Blood orange would in particular lend a lovely color. But Meyer lemon, grapefruit, or naval oranges also work.
Lastly, though this cake is perfumed with lemon, it doesn’t hit you over the head in any intense puckering sort of way. The best way to maximize your lemon flavor if you’re searching for something more punchy, is to add a lemon drizzle after baking your cake.
You can reference this Turmeric Lemon drizzle (feel free to adapt it to be more classic without the turmeric) to add a punchy glaze on top.
The second option is to make a lemon simple syrup to brush the cake with at the end. It will soak in and eventually reach the crumb. Simply combine ¼ cup lemon juice with 2-4 tablespoons of granulated sugar (or honey / maple syrup) and stir until dissolved. Then spoon the mixture over the top of the cake and let it seep in. you can also use a pastry brush.
How to serve your lemon olive oil cakeI love serving this almond citrus cake with a dollop of yogurt. I go with coconut yogurt to keep it dairy-free, but you can also do full fat Greek yogurt or mascarpone for a more classic Italian option! Some fresh berries also are wonderful on top.
More dairy-free gluten-free desserts:* Dairy-free lemon tart * Raspberry frangipane tart * Gluten-free lemon loaf cake * Dairy-free chocolate mousse * Gluten-free lemon bars
Read on for this delicious lemon olive oil cake that’s perfect for Passover, but is excellent all year round for dessert!
With health and hedonism,
Phoebe
PrintFlourless Lemon Olive Oil Cake (Kosher for Passover)This dairy-free lemon olive oil cake is light yet moist thanks to the almond flour, citrus zest, and whipped egg whites. Since it’s made without dairy products, conventional flour or baking soda, it’s a perfect Kosher Passover cake to serve at seder. Feel free to use variations on the citrus: Meyer lemon, grapefruit, blood orange or regular orange would also work well! The confectioner’s sugar dusting is optional, but if making for Passover look for a Kosher brand. To make this cake even more lemony, feel free to add this turmeric-lemon glaze! Course DessertCuisine ItalianDiet Gluten Free, Kosher, Low LactosePrep Time 10 minutes minutesCook Time 40 minutes minutesServings 8Author Phoebe LapineIngredients 3/4 cup olive oil plus additional for pan * 7 large eggs separated * ¾ cup granulated sugar * Zest of 2 lemons * ¼ cup fresh lemon juice * 1 teaspoon almond extract * 4 cups 400 grams almond flour * 1 tablespoons confectioners’ sugar for dusting (see note) Instructions Preheat the oven to 350F degrees. * Lightly oil a 9-inch round springform pan and set aside. * In a medium bowl, mix together the egg yolks, sugar, and lemon zest. Beat until smooth by hand. Whisk in the olive oil, lemon juice and almond extract. Add the almond flour in two parts, mixing until smooth and beating out any clumps. * Using a stand or hand mixer, whisk the egg whites until stiff but not dry, and set aside. * Gently fold a third of the whites into the batter, then repeat with the rest until just incorporated. * Pour the batter into the prepared pan. Bake until a toothpick inserted in the center comes out clean and the top is golden brown, about 50 minutes. Allow to cool completely in the pan. Run a knife around the edge, then release the springform. * To serve, transfer to a platter or cake plate and dust with confectioners’ sugar and top with chopped almonds or pistachios (optional). Serve alongside fresh berries and coconut yogurt. If not Kosher for Passover, you can serve with a dollop of crème fraiche or full fat Greek yogurt. Video
This savory granola recipe uses four types of seeds for a fiber-packed low sugar breakfast that will remind you of your favorite everything bagel! It’s also a wonderful gluten-free snack to have on hand.
One of the big lessons in my new cookbook CARBIVORE is that it’s so much better for your blood sugar to start the day with a savory breakfast instead of sweet. And yet, so many of our traditional breakfast foods, especially the packaged options for convenience, are full of a shocking amount of added sugar. Just turn over any store-bought granola and you’ll see that your breakfast might be blowing half your daily sugar quota in one sitting!
I created this savory granola recipe for the book with the goal of giving you a convenient option on hand. But also to help you rethink your traditional breakfast by throwing granola on eggs, avocado toast, and so much more. Just see this fan favorite savory oatmeal recipe if you want to know what I mean!
While I like to think of myself as an innovator, somewhere along the way, big food also started getting the memo, which is why even nature valley has a savory granola bar! This everything bagel savory granola is similar to their flavor profile but contains even more healthy seeds and protein.
Since oats are higher in carbs, I offset them with an equal amount of quinoa or millet, and tons of seeds: hemp seeds, sunflower seeds, sesame seeds and poppy seeds. The seed cracker variation in the Carbivore cookbook has hemp seeds, cumin seeds and chia seeds!
How to make savory granola:Measure out your dry ingredients.Whisk together the gluten-free oats, seeds, paprika, onion and garlic powder.Add the eggs whites and mix until clumps form.arrange in an even layer on a baking sheet.Bake at 325 degrees F for 20 to 30 minutes, until golden brown.Break up into large pieces and store!In addition to the poppy and sesame, the mixture has the requisite onion and garlic powder to bring out the everything bagel seasoning.
If you’re low FODMAP, don’t worry, there’s a variation in the book to make this seed cracker granola with cumin seeds and caraway subbed for the alliums and chia and hemp seeds subbed for the sesame and poppy. You can feel free to mix and match with these seeds in any combination to suit whatever you have on hand.
Though this is a savory granola, it is not completely sugarless. I like a little maple syrup to offset all the savory additions. Here’s a completely sugar-free granola recipe if you’re trying to eliminate all sugar. The small amount in this recipe should still keep your blood sugar steady, especially if you serve it with other sources of fat, fiber and protein.
How to serve this savory granolaThis savory granola is perfect for snacking, but if you want to make it part of a balanced gluten-free breakfast, I love using it as a crumble on top of scrambled or fried eggs. Instead of a yogurt bowl with sweet yogurt, fruit and granola, my savory formula is to go with plain yogurt, sliced avocado and a fried egg. Garnish the whole this with the granola and any herbs you have!
I hope you enjoy this sneak peak recipe from the CARBIVORE book! If you want more ideas for how to eat your favorite carby dishes without so many consequences in the body, pick up your copy here. Anyone who orders in launch month will get my Blood Sugar Bootcamp course for free! More info here.
If you’re looking for other recipes that take the sugar content down a notch, check out my low sugar oatmeal cookies or these overnight steel cut oats.
More low sugar gluten-free breakfast options:* Low FODMAP Breakfast Hash * Zucchini Frittata * Steel Cut Overnight Oats * 15-Minute Low FODMAP Oatmeal
Read on for this everything bagel savory granola recipe!
With health and hedonism,
Phoebe
PrintEverything Bagel Savory GranolaThis savory granola recipe uses four types of seeds for a fiber-packed low sugar breakfast that will remind you of your favorite everything bagel! It’s also a wonderful gluten-free snack to have on hand. The recipe is adapted from my cookbook CARBIVORE: 130 Recipes to Stop Fearing Carbs and Embrace the Comfort Foods You Love.Course Breakfast, SnackCuisine AmericanDiet Diabetic, Gluten Free, Low Fat, Low Lactose, VegetarianKeyword Oatmeal, quinoaPrep Time 5 minutes minutesCook Time 20 minutes minutesServings 3 cupsAuthor Phoebe LapineEquipment 1 quarter sheet pan (I love this set of green ones!) Ingredients 1 cup gluten-free rolled oats * 1/2 cup uncooked quinoa or millet * 1/2 cup raw sunflower seeds or pumpkin seeds or a mix * 2 tablespoons sesame seeds * 2 tablespoons poppy seeds * ½ teaspoon onion powder * ½ teaspoon garlic powder * 1 teaspoon paprika * 1/2 teaspoon sea salt * 1 large egg white * 1 tablespoon olive oil * 1 tablespoon maple syrup or honey Instructions* Preheat the oven to 325 degrees F. Line a rimmed baking sheet with parchment paper. * In a medium mixing bowl, stir together the rolled oats, quinoa or millet, sunflower or pumpkin seeds, hemp seeds, chia seeds, caraway seeds, cumin seeds, paprika, and sea salt until well-mixed. Add the egg whites and olive oil and mix until the oats and seeds are well-coated. * Arrange the granola on the prepared pan in an even, compact layer, packing down the granola with the back of your spoon so it almost looks like a big cracker. Bake in the oven for 20 to 30 minutes, until the oat mixture is lightly browned and hardened. If you smell burning at any point, immediately remove the pan from the oven and turn the heat down. * Let the granola cool completely on the pan. Break it apart into large clumps and store in an airtight container for up to 2 weeks, or even longer in the fridge. VideoNotesSeed Cracker Granola Variation (Low FODMAP): Sub chia seeds for poppy seeds, and hemp seeds for sesame seeds; Sub 2 teaspoons caraway seeds and 1 teaspoon cumin seeds for the onion and garlic powder.
The podcast is back for a very special two-part bonus episode series dedicated to the subject of carbs and IBS. Which also just so happens to be the subject of my new cookbook!
Since the SIBO Made Simple book came out, one big set of questions I keep getting asked from SIBO Amigos and members of the Hashi Posse, along with other followers on Instagram, was about how carbs can be part of a balanced diet with gut issues.
Carbs are a huge source of stress and confusion. People get conflicting advice from doctors. Some say it’s dangerous for women to be super low carb, others say you can’t heal the gut without taking out all grains. And still others believe that removing all carbs and staying on the low FODMAP diet for too long is detrimental to the long-term health of your microbiome.
I’m here to breakdown the research and settle the debate once and for all. In this episode, I’ll be explaining the role of carbohydrates in our digestive process and their impact on metabolic health. Then we will talk about how our carb “tolerance” is very much dependent on the health of our gut.
Stay tuned for the next episode, which will include lots of practical advice on how to choose your own carb adventure with IBS.
Resources, mentions and notes! CARBIVORE: 130 Healthy Recipes to Stop Fearing Carbs and Embace the Comfort Foods You Love (3/24, Hachette)* – my new book * Submit your cookbook receipt to join Blood Sugar Bootcamp for FREE! * Pay it forward: write a book review on Amazon to support my work (you don’t have to have bought it there) * The SIBO Made Simple Book * Join the SIBO Made Simple Facebook Community Page * Subscribe to the newsletter (and receive a free low FODMAP cookbook) * Follow me on Instagram to keep the conversation going * Check out my blog for free recipes and SIBO resources
This episode is brought to you by my new book CARBIVORE. Whether you’re suffering from keto-fatigue, have been told carbs are off the table because of health issues, or just want to embrace food freedom without fear, Phoebe Lapine offers a delicious solution with 130 completely fiber-forward (gluten-optional) recipes that are organized by your favorite type of carb—noodles, grains, loaves, spuds and more. To find out more details about the FREE bonuses and to submit your receipt, click here.**
This episode is also brought to you by mye-book program, The Low FODMAP Reset, a 4-week elimination diet meal plan with mouthwatering SIBO-friendly recipes using the best of the season’s produce. All the dishes are not only free of high FODMAP foods, but also gluten, dairy, soy, corn and refined sugar. This will help not only quiet symptoms of bloating and IBS, but identify the food triggers that might be lighting up your immune system and creating a cycle of inflammation in the gut. Plus, there’s a step by step guide for reintroducing these ingredients one at a time so you can design your best path forward. As a member of the SIBO Made Simple listener family, you can take $20 off by using the code SIBO20 at checkout. Just click here to learn more.
This moist and tender baked boneless pork loin roast is foolproof thanks to my herby mustard glaze. It’s elegant enough to serve on Easter or Christmas, but also easy enough to slow roast for a weeknight dinner centerpiece. It’s gluten-free, dairy-free and can be low FODMAP without the garlic!
Growing up mostly celebrating Jewish holidays, I didn’t really have many occasions to make a big pork roast for a crowd. But my mother would sometimes for special occasions like birthdays or winter long weekends make a French-inspired baked pork loin smothered in Dijon mustard, woody herbs and simmered on top of a pile of perfect flageolet beans.
For Christmas this past year, I decided to take a page out of her book and make this mustard herb boneless pork loin roast for my in-laws. To say it was a hit is an understatement and the leftovers were perfect to enjoy in the days after the holiday when no one felt like cooking.
The Best Way to Slow Roast a Pork Loin Score the boneless pork loin roast.Marinate the boneless pork loin with garlic overnight.Make the sage and rosemary Dijon glaze.Slather the pork loin roast with the mustard mixture.Bake the boneless pork loin roast for an hour.Let rest for 15 minutes, then thinly slice.What You Need to Slow Roast a Boneless Pork LoinContrary to what many people believe, you don’t need a roasting pan for most large proteins (turkey included!). When I remade this boneless pork loin roast, I simply used a sheet pan instead of the beautiful roasting pan with rack that my mother-in-law owned for the occasion.
For this recipe, you begin with a higher oven temperature to render some of the fat and then turn the temperature down to 300 degrees. It’s not hot enough to make direct contact with a pan much of an issue, and the higher temp isn’t really maintained for long enough for the pork to get too charred on the bottom. That’s the beauty of the slow roasting technique! The downside is it take an hour.
Whichever pan you use, make sure to add parchment paper on the bottom because it makes pouring the juices over the finished baked pork loin a little easier.
Making this Pork Loin Roast in AdvanceI always prefer to marinate my pork overnight (like in this teriyaki pork tenderloin recipe), even if it’s just with salt and olive oil. The meat will always end up more tender and moist.
But if you don’t have time, the quick and dirty version would be to just let it sit in the salt, olive oil and garlic for the time it takes for your oven to preheat, then add the glaze before it goes in the oven.
For this boneless pork loin recipe, I start the meat off with just the garlic and salt. But if you wanted to cut down on your time the day of, you could in theory marinate the meat in the whole mustard mixture. There will just be less of it that ends up on the final pork loin.
To that end, you can double the sauce and serve some on the side with the pork! Other sauces that work well is this gluten-free gravy and this low FODMAP salad dressing—I know that might sound weird, but you’ll love the punchy acid and how it offsets the rich pork. Here are some other gluten-free sauce ideas for serving, but rest assured the pork is plenty flavorful on its own.
Using Pork Tenderloin Instead of Boneless Pork LoinTo cut down on your cook time, or make this a little more accessible for a smaller weeknight dinner you can easily make this pork loin roast with a tenderloin.
For a tenderloin, you can pre-marinade or skip that step and simply coast two tenderloins with the mustard herb mixture on a baking sheet. Bake in the oven at 450 degrees F for 20 minutes for medium-rare. This is clearly the quick, not slow roasted option!
If you’re going the the tenderloin route, check out this pork loin marinade as another option.
Looking for more stand out meaty main courses for a crowd? Don’t miss my best brisket recipe, oven-baked ribs, or gluten-free chicken pot pie!
Read on for this easy boneless pork loin roast that is gluten-free, dairy-free and renders tender, juicy meat every time!
With health and hedonism,
Phoebe
PrintSlow Roasted Boneless Pork Loin with MustardThis moist and tender baked boneless pork loin is foolproof thanks to my herby mustard glaze. Whether you’re serving this easy roast on Easter or Christmas, it’s the perfect holiday centerpiece. This recipe is gluten-free, dairy-free and low FODMAP if you omit the garlic. Course Main CourseCuisine AmericanDiet Diabetic, Gluten Free, Low LactoseKeyword lowFODMAP, porkPrep Time 10 minutes minutesCook Time 55 minutes minutesTotal Time 2 hours hours 5 minutes minutesServings 8Author Phoebe LapineIngredients 1 3- to 4-pound boneless, center-cut pork loin * 2 tablespoons olive oil * 4 garlic cloves minced * 2 teaspoons sea salt * 3 tablespoons Dijon mustard * 2 tablespoons fresh lemon juice * 2 tablespoons finely chopped fresh sage * 1 tablespoon finely chopped fresh rosemary or thyme Instructions On a clean work surface, score the fat cap of the pork loin, making shallow slits in the white fatty bits that line one side of the meat. Don’t cut deep enough that you reach the tender flesh beneath. This will help render some of the fat once in the oven and keep the loin from being too grizzly once cooked. Feel free to leave the strings on your boneless pork loin if it’s pre-tied and just slice around them. * Place the pork in a resealable plastic bag or roasting pan. Coat with the olive oil, garlic cloves and sea salt, using your hands if necessary so it’s completely covered. Allow to sit at room temperature for at least an hour, or if you have the time, do this the day before and refrigerate overnight. Allow the boneless pork loin to rest at room temperature for at least 30 minutes before putting in the oven. * Preheat the oven to 450 degrees F. * Place the pork loin in a shallow roasting pan on top of a wire rack, fat cap facing up. If you don’t have a rack, it’s not the end of the world: just use a baking sheet. * In a small mixing bowl, combine the mustard, lemon juice, sage and rosemary or thyme. * Slather the tops and sides of the boneless pork loin roast with the mustard sauce. * Roast the pork loin in the oven for 15 minutes. Turn the heat down to 300 degrees F, and continue to roast for 40 to 50 minutes, or until or until the internal temperature reaches 135 F. This will render a perfectly pink in the center medium-rare pork loin roast. Cook for longer if you like it completely white and cooked through (it won’t be as juicy, but you do you!). * Remove the pork loin from the oven and allow to rest for at least 10 to 15 minutes. Remove the twine (if your butcher tied the pork loin) and thinly slice the pork. * Serve warm or at room temperature with Dijon mustard or gluten-free gravy on the side. Video
One of my favorite parts of bringing a book into the world is the excuse to travel to some of my favorite cities and meet YOU in person! I have such a fun mix of events for CARBIVORE at traditional bookstores and fabulous homeware stores. Come break gluten-free bread with me! And have a cocktail while you’re at it.
If you haven’t grabbed your copy yet, friendly reminder to do so to take advantages of the bonuses!
3/27 – Virtual Cooking Class!ZOOM VIP Lounge, 7pm ETJoin me and the exclusive group of Carbivores who pre-ordered the book for a very special virtual celebration and cooking class! I’ll be in the kitchen with the lovely and inspiring author Katie Horwitch, who will ask me your burning questions while I take you through two of my favorite recipes from the book. There will also be bubbly, at least on our side of the screen! Submit your order at the link below to be automatically signed up and receive the recipes a week in advance!
Sign up
4/2 – Charleston, SCBlue Bicycle Books, 5:30pm I’ll be at the fabulous bookstore Blue Bicycle in conversation with author Jessica Murnane to discuss how you can integrate carbs into your diet without so much chaos. More info here!
4/9 – Brooklyn, NYPorta, 5pm -7pm Mingle, shop and enjoy an assortment of cocktails and carbs! I’ll be making some of my favorite finger foods from the book and signing copies among Porta’s gorgeous array of European tableware and linens. I’ll also be sharing a few tips from the book LIVE. Stalk the store here and reserve your spot – space is limited!
Reserve your spot
4/10 – San Francisco, CABooks Inc. Chestnut, 7pm Join me for a probing conversation with podcast host and best-selling author Liz Moody about how carbs fit into a balanced diet, what most people get wrong about blood sugar, and why your gut health is largely dependent on carbs. More info here.
4/18 – Los Angeles, CABlock Shop Textiles, 3215 Glendale Blvd, 5pm – 7pmCome celebrate spring amongst the vibrant woman-owned (sister-run) designs and curiosities of Block Shop Textiles! I’ll be covering all available surfaces of their new studio in Atwater Village with an assortment of carbs from the book, as well as signing copies and sipping wine. Grab your tickets as space is limited!
Grab your tickets
5/22 – Boston, MABeacon Hill Books, 6pm – 7pmI’ll be stopping by this historic bookstore for their “food for thought” reading series! Join us for a conversation and Q&A about the research that went into Carbivore, how I developed the recipes to balance comfort and blood sugar, and some of the big takeaways you can apply to your life right this moment. Plus, the store will be serving up bites from the book and plenty of wine. Stay after for a signing! I can’t wait to meet you. Check back soon for tickets!
7/18 – Newport, RIMatriarch, 5pm – 6pmIf you’re in the area, come celebrate the book with a carb tasting and happy hour at this women powered home and apparel store. They are the makers of my favorite “hot girls eat pasta” sweatshirt! More details to come.
July – Martha’s Vineyard, MARosewater Come enjoy cocktails and carbs from the book at my favorite cafe in Edgartown! Date and details to come. Get excited for summer.
Also known as Jewish penicillin, this easy chicken noodle soup is packed with healthy healing vegetables and herbs. It is truly the best simple base for an authentic matzo ball soup if you swap regular or gluten-free matzo balls (for the noodles) at your seder. It’s perfect paired with my fan-favorite Passover brisket (100+ 5-star reviews)!
Since my branch of the family is not usually responsible for hosting Passover seder, the matzo ball soup is usually not made with gluten-free matzo balls, meaning I’m forced to create my own version outside the holiday to get my comfort food Jewish chicken soup fix.
Luckily, my husband and I try to keep a batch of gluten-free chicken broth in the fridge at all times to sip on, so going the extra few steps to making a full chicken noodle soup is not a terrible challenge. This version is relatively quick cooking and really maximizes the flavor of the vegetables while keeping the chicken chunks rustic and moist.
What is difference between Jewish chicken soup and regular chicken noodle soup?Many families have recipes that have been handed down bubby to bubby over the generations, and they vary on ingredients. But here are the overarching things that tend to set Jewish penicillin and matzo ball soup apart from the regular chicken noodle soup you’ll buy from the grocery store.
For starters, I find that the flavor of celery is on the more dominant side, meaning more of it in the broth base and more chopped celery in the soup itself. Also, the broth tends to be on the lighter, clear side. I don’t usually brown my chicken pieces first for this reason, though you are welcome to to add more of a caramelized flavor.
Jewish chicken soup step by stepBreakdown your whole chicken and add to the pot (or start with pieces).Add the garlic head, carrots, celery and herbs.Cover the vegetables and chicken with water.Simmer for 45 to 1 hour until the chicken is falling off the bone.Remove the chicken from the pot.Strain the whole vegetables from the stock into a second pot.Shred your chicken. Simmer the broth with the chopped veggies until tender. Then add the shredded chicken and reserved herbs.Serve with noodles or matzo balls!Whole chicken vs PiecesYou can make this Jewish chicken soup with any type of chicken, but I prefer to buy a whole chicken and break it down myself. For one thing, it’s cheaper! But the second reason is then I can save the carcass for future gluten-free chicken noodle soups.
I find it’s less unruly to cut the chicken into pieces while raw rather than put the whole chicken in the pot, but you can certainly do the latter. It will just take longer to cool once removed and be a little more cumbersome to shred the meat.
The second reason why I prefer to have pieces is that the breasts tend to cook faster than the dark meat. To make sure it remains juicy instead of dried out, I remove it at the 45 minute mark and let the chicken soup cook for another 15 minutes or so with the other pieces.
If not buying a whole chicken, you can get a mix of parts: I would recommend at least 2 thighs and 2 breasts (bone-in skin-on) so that you have ample meat to fold back into the soup. Wings and drums are great for bone broth that will simmer for hours (more bones!) but you don’t get a whole lot of meat for the soup itself.
While the matzo ball soup my family serves at seder tends to be mostly broth with a few flecks of carrot, a little chicken and a whole lot of matzo ball, this soup is very heavy on the fillings. This way, you can eat it year round, omit the noodles or gluten-free matzo balls, and still feel like you’re getting a complete meal.
Gluten-free chicken soup herbs and add-in’sI’ve kept this Jewish chicken soup fairly traditional, but if you wanted to gild the lily, additional seasonings that would be delicious include fennel seeds (also great for digestion!), saffron threads, or sliced fennel bulb.
To make this for a low FODMAP diet, simply omit the garlic, celery and onion.
Making Jewish chicken soup in advance for PassoverI’ve designed this recipe as a matzo ball soup base. You can make it start to finish up to a week in advance. But you can also break up the steps: make the broth one day, then finish the soup by simmering the vegetables the day of. The soup also freezes well.
Matzo balls or noodle variationsIf turning this Jewish chicken soup into a matzo ball soup, I recommend boiling your matzo balls separately in a pot of salted water rather than cooking them directly in the broth (though you could). The reason for this is that the balls double in size during the boiling process and that leaves you with less broth to enjoy as part of your soup.
Making the matzo balls separately also allows you to split up the labor (per the above recommendation) and make the soup in advance, then the balls the day of. The matzo balls can also be cooked and stored separately from the soup. You don’t want them to absorb more liquid and get soggy or disintegrate.
Lastly, this is the way I wish my family did things for the sake of dietary restrictions! If you have someone who is gluten-free at your table, cooking the balls separately means they can still enjoy the chicken soup base without it getting contaminated.
To make this into a Jewish chicken noodle soup, the recipe below has instructions on when to add the noodles. A traditional option is egg noodles, though I have yet to find a gluten-free version. For a gluten-free chicken noodle soup, use spaghetti broken into smaller strands, or sub any short shape rice pasta you like.
For the matzo balls, you can reheat them in the soup broth right before serving or add them directly to bowls and top with the broth.
If you’re looking for another fabulous dish for your seder table, consider adding this Passover chicken to your rotation!
More gluten-free chicken recipes:* Gluten-free cream of chicken soup * Gluten-free chicken meatballs * Gluten-free chicken stock * Gluten-free chicken parmesan * Gluten-free chicken tenders
Read on for this delicious Jew(ish) chicken soup!
With health and hedonism,
Phoebe
PrintEasy Jewish Chicken Soup (Noodles or Matzo Ball Optional)Also known as Jewish penicillin, this easy chicken noodle soup is packed with healthy healing vegetables and herbs. It is truly the best simple base for an authentic matzo ball soup if you swap gluten-free matzo balls (for the pasta) at your seder. It’s perfect paired with my fan-favorite Passover brisket (100+ 5-star reviews)! I prefer to start with a whole chicken and break it down myself so I can save the carcass for another batch of gluten-free chicken broth. Since this soup only cooks for an hour, you can easily save all the bones and vegetables for a second use. I usually freeze both together and use them as the base for my next soup. We use the vegetables two ways in this recipe, first just broken in half for the broth, then thinly sliced later for the soup. For the celery, I would suggest using the tough outer stalks for the broth and saving the tender inner ones for the soup base since they tend to be daintier and more subtle. See notes above in the post for other potential add-in’s for a less traditional Jewish chicken soup. Course Main Course, SoupCuisine AmericanDiet Diabetic, Gluten Free, Low LactoseKeyword chicken, soupPrep Time 5 minutes minutesCook Time 1 hour hourServings 8Author Phoebe LapineIngredients One whole 3 to 4 pound chicken, broken down into parts OR 4 bone-in skin-on chicken thighs and 2 bone-in skin-on chicken breasts * 1 medium onion or shallot skin-on and halved * 1 pound carrots about 8 medium, divided * 1 bunch celery about 10 stalks, divided * 1 head garlic halved widthwise * 2 bay leaves * 4 fresh thyme sprigs * Kosher salt * 1 teaspoon black peppercorns * 1 bunch flat-leaf parsley divided * 1 bunch dill divided * 4 ounces Jewish egg noodles or regular spaghetti broken in half (optional) * 1 batch gluten-free matzo balls for serving (optional) Instructions Make the broth: In a large (at least 6 quart) stockpot or Dutch oven, place the chicken parts in the bottom of your pan. Add the onion, half the carrots and half the celery (both broken in half lengthwise) to the pot, along with the garlic head, bay leaves, thyme, 2 teaspoons sea salt, and black pepper. Top with half the bunch of parsley and dill. Reserve the remaining herbs and vegetables for later. * Cover the ingredients with water by at least 1 inch (you should have minimum 12 cups of water). * Bring the Jewish chicken soup to a boil, then reduce to a gentle simmer. Cook, uncovered, for at least an hour. At the 45 minute mark, remove the chicken breasts, if using, and set aside. This prevents the white meat from overcooking. No one likes dry chicken in their matzo ball soup! When the broth is rich in color and flavor (after an hour), remove the remaining chicken pieces with tongs and set aside with the breasts. * Strain the broth through a fine mesh sieve into a second large pot or bowl. If the latter, just add the broth back to the original pot. Discard the strained veggies and bones, or freeze them along with your chicken bones for another batch of stock down the road – they will still have more flavor to give! * While the broth simmers, prep the remaining veggies: thinly slice the carrots and celery. Some people like more rustic pieces, but I prefer a more refined look! Then, finely chop the remaining parsley and dill. Set aside. * Make the chicken soup: add the reserved chopped celery and carrots to the strained broth and bring to a gentle simmer again on the stove. Simmer until the vegetables are tender and the broth has become more concentrated, about 30 more minutes. Taste for seasoning and add more salt as needed. * Optional: if you’re making Jewish chicken noodle soup, add the egg noodles or spaghetti during the final 10 minutes that the broth is simmering. * When the chicken has cooled enough to touch, remove it from the bones with your fingers and break it into rustic chunks. Discard the skin and bones. * To serve, add the chicken meat back to the broth along with the chopped parsley and dill. Ladle the soup into bowls. If you’re making Jewish matzo ball soup, add 2 to 3 gluten-free matzo balls to each bowl. Garnish with any additional herbs, celery leaves or fresh cracked pepper. Alternatively, store the soup in the refrigerator or freezer for a future sick day or Jewish holiday! Video
Buttered popcorn is one of my favorite low FODMAP snack ideas. In this recipe, I show you how to make quick homemade popcorn that doesn’t get soggy and is a healthier version of what you’d buy at the movies thanks to ghee and sea salt. A lot of people who read my book SIBO Made... Continue Reading about 5-Minute Buttery Low FODMAP Popcorn
Of all the savory oatmeal recipes I’ve developed, this miso mushroom version inspired by salty congee is one of my favorites. The toppings, which include wilted spinach and scallions, are completely vegan, but you can also make this gluten-free oat recipe with a fried or jammy egg for added protein. If I learned one... Continue Reading about Miso-Mushroom Savory Oatmeal (Gluten-Free)
From castor oil packs to infrared saunas, supplements and diet tips, this posts covers everything you need to know about natural liver detox. Using my own experience with Hashimotos, SIBO and MTHFR, I’ve tried every liver detox self-care practice and know what really works to support your lymphatic system and body as a whole. The... Continue Reading about The Best Way to Detox Your Liver Naturally
Learn how to make perfectly crispy gluten-free fried chicken at home with this simple recipe. Deep frying chicken on the stovetop is easier than you think, and results in a golden-brown crispy coating and the most moist, juicy meat on the inside. For best results, marinade the chicken in the buttermilk mixture in the refrigerator... Continue Reading about How to Make Crispy Gluten-Free Fried Chicken
This smoked salmon dip recipe is made with a mix of cream cheese, capers, lemon juice and lots of fresh herbs. It’s inspired by a simple smoked salmon spread (or pate) that I often buy in seafood shops across the East Coast. It is naturally gluten-free and you can make it dairy-free by using plant-based... Continue Reading about Herby Smoked Salmon Dip
This easy chicken shawarma casserole recipe uses a classic spice mix, plump rice, zucchini, and my favorite street food white sauce. If you’re looking for a low FODMAP dinner idea, this one pan meal is a simple, healthy dump and stir option. A fan favorite of my gluten-free chicken and rice recipes! If I have... Continue Reading about Easy Chicken Shawarma Casserole (Low FODMAP)
These juicy tuna patties are made from fresh ahi tuna steaks and punched up with Dijon mustard and fresh parsley. Each simple, healthy French-inspired patty is topped with a lemon-caper aioli, shaved fennel slaw and peppery arugula. It’s a perfect quick gluten-free dinner idea (under 25 minutes) with fresh seafood and one of my all-time... Continue Reading about Lemon-Dijon Ahi Tuna Burgers
There are more GF brands than ever at the grocery store, but how to cook gluten-free pasta properly at home remains a pain point for many of my readers on a gluten-free or low FODMAP diet. Fear not! This fan favorite post contains tips for how to avoid any missteps and cook perfect gluten-free pasta... Continue Reading about 7 Common Mistakes People Make When Cooking Gluten-Free Pasta
After suffering for years, I was able to cure my perioral dermatitis with a variety of natural treatments and diet changes. I’ve put together all my tips in this post, which has been invaluable to thousands of people. Read on for over the counter remedies to try at home if you’re sick of being on... Continue Reading about Healing Perioral Dermatitis Naturally (Treatment Tips Your Dermatologist Won’t Tell You!)
This zucchini frittata recipe uses a simple base of roasted zucchini, summer squash and cherry tomatoes. The veggies can be made in advance in the oven, and the frittata bakes in just 5 minutes! It’s one of the best healthy low FODMAP breakfasts to make for the week ahead and a fantastic way to use... Continue Reading about Oven-Baked Zucchini Frittata (Low FODMAP)
This post covers how to tell the difference between symptoms for SIBO and Candida or SIFO (small intestine fungal overgrowth), plus the difference in treatment plans and SIFO diet do’s and don’ts. What we’ll cover: Deciphering your SIBO vs. Candida Symptoms Let me take you through a common SIBO Amigo scenario: you are diagnosed with... Continue Reading about SIBO vs. Candida: How to Treat Both Gut Issues Through Diet and Supplements
This gluten-free chicken parmesan combines boneless chicken breasts, lightly breaded with a healthy grain-free crust of ground almonds, and topped with buffalo mozzarella and my homemade cherry tomatoes basil sauce. If you’re looking for a quick dinner recipe, it bakes on a sheet pan in under 30 minutes in the oven! I still have a... Continue Reading about 30 Minute Gluten-Free Chicken Parmesan (Baked)
With gluten-free alcohol options for tequila, bourbon, rum, gin, vodka, and more, this is the only guide you need to navigate the liquor store on a gluten-free diet.
One of the most frustrating parts of having a gluten allergy is that it tends to get in the way of your fun. It took me a while to overcome my denial that not all bottles of vodka, gin and rum are actually gluten-free, even though in theory, like many old world fare, their original production was very much so.
In this post, I share a list of the best and most mainstream gluten-free alcohol options available, including picks for bourbon, vodka, gin, tequila and rum.
Jump to your favorite type of gluten-free alcohol:* The Best Gluten-Free Bourbon and Whiskey Brands * The Best Gluten-Free Rum Brands * The Best Gluten-Free Tequila and Mezcal Brands * The Best Gluten-Free Vodka Brands * The Best Gluten-Free Gin Brands * Is Campari Gluten-Free? * Is Champagne, Wine, or Cider Gluten-Free? * More gluten-free diet resources you’ll love
There were times in my 20’s when I was less discerning about the gluten content in my cup. I’m not alone in this, mind you. My friend Jessie is celiac, but also a good ole Southern girl. She has refused to give up whiskey and remains convinced that the distilling process removes most of the gluten to justify her continued devotion to mint juleps (among other gluten-free cocktails and drinks).
But since this post on The Best Gluten-Free Beer and Cider Brands was so popular, I thought it was worth doing some investigating. And I was surprised to find out that just because Grey Goose and Kettle are fancy, does not mean that they are wheat free. Oops.
What can make sorting through gluten-free alcohol brands tricky is that even if a spirit is made from gluten-containing ingredients, if the alcohol is processed to remove gluten, the brand can still label the product gluten free. For many who are just sensitive to gluten, it might not be a problem. But those with celiac disease should be aware that there could still be small traces of gluten.
I put together a gluten-free alcohol list below in addition to more information on whether bourbon, vodka, gin, tequila, rum, wine and champagne can be considered gluten-free across the board if you come upon a less mainstream brand.
Unless you’re in a desperate situation–like say, at a wedding after after party in a hotel room with all of your college friends trying to continue the fun with one measly bottle of vodka and no mixers except for the jar of artisan honey you received as part of your welcome bag (which, for the record, tastes really delicious with vodka)–you should be able to find at least one of these gluten-free alcohol options to sip on.
With health and hedonism,
Phoebe
GLUTEN-FREE ALCOHOL LIST
The Best Gluten-Free Bourbon and Whiskey BrandsWhen I first was diagnosed with a gluten allergy, I just assumed that all alcohols in the whiskey family were off limits since they are made from non-gluten-free grains. This was very upsetting, as hot toddy season is my favorite season. Luckily there are some gluten-free types of whiskey.
Is whiskey gluten-free?Scotch and Irish whiskey are both made from 100% malted barley, as is Japanese whiskey, which was modeled off scotch. Rye whiskey is made from a mix of at least 51% rye, and usually corn makes up the remaining mash. Though it is considered a rye, there is usually much less rye and more corn used in Canadian whiskey than American whiskey.
Bourbon, on the other hand, is a type of American whiskey that is traditionally made from all corn. Unfortunately, many brands use malted barley now to form a percentage of the mix. So it’s not a foolproof gluten-free category, just a better bet than most whiskeys.
My Pick: Makers Mark is on many gluten-free lists, and though the Lapines are a devout Jack Daniels family, it’s my favorite bourbon option (don’t tell). However, Celiac.com reports that Marker’s Mark uses a small percentage of wheat in addition to corn in the mash. I’ve consumed it without reaction since the gluten protein doesn’t make it past the distillation process, but please avoid if you are very sensitive. You can find more niche small batch options that use 100 percent corn here, including Hudson Baby Bourbon.
The Best Gluten-Free Rum BrandsIs rum gluten-free?Rum is made from sugarcane, specifically molasses, which makes all rum a naturally gluten free product. So long as you don’t opt for specific flavors, most rum brands are a safe bet for those with gluten allergies.
*My Pick*: Bacardi Superior. Bacardi has confirmed that their products are all gluten-free except Bacardi Silver. Captain Morgan Original Spiced Rum is also confirmed gluten-free if you like dark rum.
The Best Gluten-Free Tequila and Mezcal BrandsIs tequila gluten-free?Since it is made from agave, most tequilas are gluten-free, but beware of the cheaper stuff which, regardless of gluten, will give you a hangover akin to number 4 in this list.
Mezcal is also made from blue agave, but the process includes roasting, which is the element that gives mezcal its signature smoky flavor.
My Pick: Patron Silver is confirmed gluten-free. Jose Cuervo is also gluten-free if you’re looking for a more affordable option. And finally, for mezcal Rosaluna is certified gluten-free.
The Best Gluten-Free Vodka BrandsIs vodka gluten-free?Traditionally made vodka from the old country was naturally gluten-free since it is distilled from potatoes. However, today, sometimes vodka is made from other ingredients which do contain gluten, like rye and barley. Gluten free vodka brands that are mainstream today are made from corn, potatoes, and rice.
My Pick: My favorite, though slightly more niche, is Tito’s Vodka which is made completely from corn. Smirnoff products are labeled gluten-free, but they are made from rye with the gluten removed. If you’re very sensitive, avoid it – especially some of the flavors. Smirnoff Ice is not gluten-free. I wish I had known this when “icing” people was a thing. That would have been an amazing get-out-of-jail free card.
The Best Gluten-Free Gin BrandsIs gin gluten-free?Like vodka, gin used to be considered a gluten-free spirit since it is made from juniper berries. But today many modern brands use a base alcohol made from gluten containing grains and then add the juniper and botanicals later on in the distilling process. For example, Bombay Sapphire is made from wheat and rye. However since it is removed in the distillation process, they consider their product gluten-free.
Gin is one of those categories of gluten-free alcohol where you want to be mindful of your sensitivity. Some celiacs who react easily even when the protein is removed in the distillation process should steer clear of most gins.
My Pick: A Hendricks G&T with cucumber is one of the more delightful cocktails on this planet. It’s also widely available abroad, so a good option if you don’t know how to say “is this gluten-free?” in French. It is considered safe by celiac organizations, even though it is made from some rye. However if you’re looking for something made from 100 percent potatoes, try Cold River Gin. You just won’t be able to find it widely available at bars.
Is Campari Gluten-Free? I researched this one pretty rigorously and found some contradictory information. However, this site puts Campari on their GF list. There’s nothing in the ingredients that would suggest otherwise. My mom (also GF) and I drink a lot of Campari soda before dinner. We are kind of old Italian men at heart. And we haven’t had a problem with it.
Is Champagne, Wine, or Cider Gluten-Free? All spirits made from grapes like wine and champagne are naturally gluten-free. If you’re looking for the best biodynamic and organic wines check out my list.
Similarly most cider brands are made from apples and are completely gluten-free. Check out my list of the best gluten-free cider brands here.
More gluten-free diet resources you’ll love:* The Best Organic Gluten-Free Pasta Brands * 7 Common Mistakes People Make When Cooking Gluten-Free Pasta * The Best Gluten-Free Pizza Crust Brands * The Best Gluten-Free Bagel Brands * The Best Gluten-Free Sauces and Condiments * Best Gluten-Free Cracker Brands
DISCLAIMER: everyone’s sensitivities are different, so please do not take my word that you will not have a reaction to these products. Proceed with caution if you are highly allergic and test the waters to see if you can tolerate each brand. I’ve provided links where I can to others’ research on these alcohols.
These low FODMAP chicken tacos are made Escabèche style using a lime juice based citrus marinade from the Yucutan to add tons of flavor to chicken thighs without the garlic and onion. This weeknight chicken dinner recipe can be served on charred gluten-free corn tortillas with shredded cabbage, radishes and jalapeno. It’s a healthy well balanced one pot meal idea.
Sometimes I put off watching great food TV because it feels like work.
Such was the case with Salt Fat Acid Heat. Believe it or not, I arrived only recently to that party, thanks to an afternoon in my sauna blanket, and where I felt just a little too guilty mid-workday watching Younger reruns while I sweat.
So instead, I opted for Samin and am so glad I did.
The show makes her book come alive in the most sensual way. I wanted to taste everything she tasted. And go everywhere she went. Instead, I tried to make everything she made, starting with these marinated low FODMAP chicken tacos inspired by her Escabèche recipe.
This Yucatan-style sweet and sour chicken is traditionally made with a specific type of tart oranges from the area. Naturally, it was something that Samin included in the Acid episode, which centered around Mexican cuisine from this region. It’s also the dish and episode that my close friends might have guessed that I liked the least, since I have a bit of an orange phobia.
But after watching, when left to my own devices, I had an idea to use either limes or Meyer lemons to create a similar acid base for my version of Chicken Escabèche. And since there were so few other ingredients besides hot peppers and onions, I decided to omit the latter and make the dish a low FODMAP chicken taco recipe.
In this version, the shredded chicken thighs come together quickly in the oven, where they braise with a mixture of carrots, jalapeno, lime and a little sugar for sweetness. A handful of fresh mint for garnish really compliments the spice. I also love topping the tacos with crunchy radishes and cabbage, but you can add avocados or any other accouterments you like if you’re not following the low FODMAP diet.
And speaking of that…those who subscribe to my newsletter got the good word yesterday that I’ve finally created a low FODMAP version of my Summer Reset Elimination Diet Meal Plan! You can find out more about it here.
There’s a version of this Chicken Escabèche in the book minus the tacos, since in addition to removing high FODMAP foods, the recipes are also gluten, dairy, soy, corn and refined-sugar free so you can layer a traditional elimination diet on top of your low FODMAP elimination. There’s instructions on how to do this of course, and it’s a really rare thing to find a plan that will help you dual path, so I hope it’s very helpful!
More low FODMAP Chicken recipes:* Low FODMAP Chicken Cacciatore * Gluten-Free Chicken TendersLow FODMAP Chicken Paella * Greek Lemon Chicken and Potatoes * Low FODMAP Chicken Shawarma * Sheet Pan Gluten-Free Chicken
In the meantime, you can get a little taste with this low FODMAP chicken taco recipe below!
With health and hedonism,
Phoebe
PrintLow FODMAP Chicken Tacos with Citrus MarinadeThese low FODMAP chicken tacos are made Escabèche style using a lime juice based citrus marinade from the Yucutan to add tons of flavor to chicken thighs without the garlic and onion. This weeknight chicken dinner recipe can be served on charred gluten-free corn tortillas with shredded cabbage, radishes and jalapeno. It's a healthy well balanced one pot meal idea.Instead of orange, I use lime juice with a little sugar. But if you like orange you can add some fresh juice to this recipe. Meyer lemon would also be great. Though there are normally onions, this recipe has been adapted to be low FODMAP. Course Main CourseCuisine MexicanDiet Gluten Free, Low LactoseKeyword chicken, lowFODMAPPrep Time 10 minutes minutesCook Time 35 minutes minutesTotal Time 45 minutes minutesServings 4Author Phoebe LapineIngredients 2 tablespoons olive oil * 4 garlic cloves smashed * 2 pounds boneless skinless chicken thighs * 1 teaspoon ground cumin * 1 teaspoon ground coriander * 1/4 teaspoon ground allspice * Sea salt * 2 medium carrots thinly sliced * 1/4 cup sherry vinegar or red wine vinegar * 1/4 cup lime juice * 2 teaspoons organic cane sugar or clover honey * 1 bay leaf * 1 jalapeno thinly sliced * 1/4 cup roughly chopped mint leaves For the tacos: 12 corn tortillas warmed in the oven or charred stovetop directly on the flame * 1 cup shredded cabbage for garnish * 1/2 cup mint or cilantro leaves for garnish * 6 sliced radishes for garnish * 4 lime wedges for garnish Instructions* Preheat the oven to 400 degrees F. * In a large oven-proof skillet or saucepan, heat the oil over medium heat. Add the garlic and cook, turning occasionally, until golden brown on all sides and very fragrant, about 3 minutes. Remove the cloves and discard. * Meanwhile, season the chicken generously with salt and sprinkle the cumin, coriander and allspice over the meat. * Raise the heat to medium-high and add the chicken in a single layer, spice-side down. Cook until nicely browned on one side, about 4 minutes. Remove to a plate. * Add the carrot and vinegar to the pan, scraping up any brown bits that may have formed on the bottom, followed immediately by the lime juice, honey, bay leaf, 1/2 cup water and 1/2 teaspoon salt. Bring to a simmer and reduce for 2 minutes. * Remove from the heat and return the chicken to the pan, seared-side up. Scatter the jalapeno over the top. * Transfer the pan to the oven and bake, uncovered, until chicken is fork tender, about 15 minutes. Let rest 10 minutes, then roughly chop or shred with a fork, top with mint, and serve alongside the tortillas, cabbage, mint or cilantro, radishes and lime wedges.
If you want to prevent fertility issues from becoming gut issues, this post has everything you need to know about preparing your body for IVF or egg freezing, and what you’ll need for post egg retrieval recovery (often the hardest part!). From my own experience, these tips will help you avoid the worst IVF side effects and feel better faster.
Here’s what this egg retrieval recovery post covers, in case you want to jump straight to the tips:
- My Experience with Infertility and Egg Retrieval
- Short Term IVF Side Effects: Constipation, Bloating and OHSS
- How long do egg retrieval side effects and symptoms last?
- Long Term IVF Side Effects: Gut Health and Hormone Imbalances to Avoid
- My Essential Tips for Recovery After Egg Retrieval
- The final word on egg retrieval recovery
My Experience with Infertility and Egg RetrievalBack in February 2020, I had no idea that a surprise pregnancy and subsequent loss was just the beginning of a long struggle to bring a baby into this world. (After all, there was a lot we weren’t prepared for in February 2020!). I wrote about my recurrent miscarriages in this post, which ultimately led to our decision to pursue surrogacy.
This new path offered many upsides—a womb with a stellar track record for growing babies, for one—and of course some parts of the experience that we had to grieve. One of the biggest drawbacks at the time, perhaps even more jarring than losing a lot of money and control, was that I would need to do IVF.
Being an author who focuses on hormone and gut health (more on my books here), I worried about how all the injections would impact my thyroid health and ongoing management of autoimmune disease. The cliché picture I had in the back of my head was of my own unhinged self-storming the house, jacked up on a cocktail of hormones, before collapsing into a puddle of bitter tears, raging to my husband about the unfairness of it all.
Perhaps it was because I had already been through some brutal medications to combat pregnancy loss, but the IVF injections ended up being one of the easier parts of the process, both emotionally and physically. It was the egg retrieval recovery that no one prepared me for. And my god, it was a bitch.
Being “naturally minded,” the first round of egg retrieval, I ignored much of my doctors’ advice to purchase Colace and Pedialyte. The second time around, I had learned my lesson the hard way, and developed my own arsenal.
This post is a (probably more detailed than you wanted) collection of my egg retrieval recovery tips—the things I’ve told girlfriends going through IVF after me, and a mini deep dive into why some of the side effects of egg retrieval can have a downwind impact on your long-term gut health.
There’s a lot of information on how gut health can affect fertility (here is a great podcast episode on infertility and SIBO). But not as much data on how the egg retrieval and IVF process can impact gut health.
However, I have collected plenty of anecdotal data over the years from people who really struggled with their digestion following egg retrieval, either reigniting a condition like SIBO or creating new problems.
There are several factors at play (anesthesia, antibiotics) that we do have data on, and more importantly, some tools to help combat the worst downsides.
But first, let’s start with some of the basics so you know exactly what to expect for your recovery post egg retrieval.
Short Term IVF Side Effects: Constipation, Bloating and OHSSIt’s important to note that everyone’s body is different and while I had a rather rough egg retrieval recovery, I know other women who walked out of the fertility clinic and went about their day–in their normal non-stretchy jeans!–like nothing had happened. You could be one of these lucky gals! And it is my sincerest hope for you that you are.
Most people will experience some bloating or distention, like a bad first day of your period with mild cramping.
Many patients feel woozy (slightly disoriented) from the anesthesia, and some will experience a sense of fullness or mild menstrual cramp-like discomfort. Sometimes there will be spotting, and you’ll likely get sent home with a pad or panty liner just in case.
How long do egg retrieval side effects and symptoms last?The bloating often peaks a day or two after the procedure. So if you feel great on day one, try to still take it easy on day two. You will likely be able to go into work, but I wouldn’t count on any activities that are overly taxing.
In general, any athletic activities that involve bouncing or jostling are strictly forbidden until you get your period, which acts as a reset for your lady parts. This includes biking, running, horseback riding, yoga moves that involve twisting or inversions, even speed boats.
The biggest reason for this is to avoid Ovarian Hyperstimulation Syndrome, or “OHSS” for short. This is the most serious side effect you will encounter from egg retrieval, so it’s important to limit activities accordingly.
OHSS is a result of all that the process asks of your ovaries and often those who have a very successful round of egg retrieval (meaning many mature eggs grown) have a higher likelihood of developing outsized inflammation of the ovaries as a result.
It is a small percentage of fertility patients—only 3%–who are affected by OHSS, but it is important to have on your radar if you experience intense abdominal pain, nausea or vomiting.
In my experience, though I never suffered from OHSS, the bloating and abdominal pain continued to be fairly debilitating for the full 10 – 14 days it took me to get my next period. I wouldn’t say this is the norm (at all), but if you are quite sensitive or prone to inflammation, you may be in this camp alongside me.
As with all things, knowledge and awareness (and the tools below!) make the side effects more manageable and less alarming. For my second round, though I was still uncomfortable for a similar timeline, I had a much better experience with egg retrieval recovery.
Long Term IVF Side Effects: Gut Health and Hormone Imbalances to AvoidThe long term side effects of egg retrieval are a little murkier, but we can break down what we know about the impact of some parts of the process on gut and hormone health.
Hormone injections can lead to estrogen dominanceMedications used in IVF and egg retrieval increase the level of LH and FSH, which in turn raises estrogen levels. This is one of the reasons why egg retrieval is not always recommended for women with a family history of breast cancer.
Estrogen dominance is a condition that is often talked about with regard to gut health and thyroid health. Regulating the proper amount of estrogen in circulation is a delicate dance, and our hormonal motherboard relies heavily on our ability to eliminate what’s deemed excess.
Too much estrogen in the body—either thanks to an inefficient liver, medications that drive levels up (as is the case with egg retrieval), a disrupted microbiome, or simply not pooping every day—can cause a cascade of problems in our gut.
Estrogen dominance can affect our ability to convert thyroid hormones. It can promote yeast overgrowth. And it puts you at higher risk of losing your gallbladder. If you have gallbladder dysfunction and you don’t make bile acid, you’re missing one important line of defense in the digestive process. This can lead to IBS and SIBO.
Anesthesia can cause constipationAnesthesia not only knocks you out for your egg retrieval, it also paralyzes many of your internal muscles for the duration. Your intestines, for example, won’t be able to contract to push food through its tubing. Often it can take time after you regain consciousness for your digestive machinery to fully “wake up” and kick back into full gear. This is one reason for the feeling of bloating and fullness after an egg retrieval procedure.
I have some recommendations below for how to modify your diet (and supplement routine) to help make sure that any intestinal lagging doesn’t turn into a bigger gut issue down the line.
Antibiotics can damage your gut microbiomeFinally, there are the antibiotics administered intravenously during the egg retrieval itself.
These are often not discussed with the patient – I would have had no idea if I didn’t ask about it! These drugs are to make sure you don’t develop any infections after the procedure. But coupled with some of the other aspects of egg retrieval mentioned above, they can fan the flames of digestive issues afterwards.
It’s fairly well known at this point that antibiotics can have a devastating effect on the diversity of your gut flora. Broad spectrum antibiotics can kill up to 1/3 of your beneficial bacteria in your large intestine. These gut critters impact everything from digestion, to mood to memory. And fostering diversity is one of the biggest thing we can do for our overall health.
In addition to the microbiome issue, antibiotics can also stunt your intestines by impacting your migrating motor complex, the nerve cells that power the clean-up wave after a meal. A breakdown in the migrating motor complex is one of the biggest SIBO and IBS root causes.
This is why it’s important to go into egg retrieval recovery with your microbiome in mind. Read on for some of my tips to offset the antibiotics and support your gut motility.
My Essential Tips for Recovery After Egg RetrievalEat an anti-inflammatory diet during injection phase
The best way to ensure a less painful egg retrieval recovery is to limit inflammation during the first phase of the IVF process. This can also improve your egg retrieval outcome! At the very least, during egg retrieval, try to avoid alcohol, sugar, and caffeine (unless you’re someone who metabolizes it well). I have more information on why this vice trio is so helpful for supporting your liver. And remember, promoting natural liver detox is one of the best ways to combat estrogen dominance after retrieval.
When it comes to managing bloating and giving your intestines a leg up, I have more diet tips for things to focus on post-egg retrieval below.
Start stool softener before retrieval
During the last few days of injections, as your eggs get increasingly large, you can start to experience some of the digestive side effects I mentioned above. On a very basic level, the more room your reproductive organs take up in your abdomen, the less space your intestines have to push food through your system. This can often result in constipation, which is then compounded by the effects of anesthesia and antibiotics.
So the best course of action is to make sure that you’re not already backed up before going under for the procedure. Though I resisted it during my first round of IVF, one of my TOP TIPS for friends going into this process is to stock up on Colace and to start the stool softener a few days before your retrieval, in conjunction with your trigger shot.
Unlike a laxative, stool softener is mild and usually won’t result in swinging too far in the other direction into diarrhea.
If you want to take it one step further, you can try to limit intense woody vegetables, nuts, seeds, legumes, corn and anything else that takes a few days to make it through your system leading up to egg retrieval. More on this below!
Continue to make sure you’re pooping
Even with the stool softener, that first poop after egg retrieval can be a hard one to come by (pun intended). You will likely need to continue the Colace for a few days until your bloating has subsided and there’s not so much inflammation in your abdomen. But there’s no shame (or risk) in taking it until your period arrives and everything calms down.
During my second post egg retrieval recovery I think I went through 2 boxes! And I was much happier for it.
If the stool softener alone isn’t moving the needle, you can supplement with other anti-constipation methods. Here are some of my favorites:
- Smooth move tea (do a light brew if it’s your first time – the stuff is strong!)
- Magnesium for sleep and digestion (I like this brand taken before bed)
- Prokinetics like maximum strength ginger (more on this in my SIBO supplements post)
Stay hydrated
Even though I encourage giving up sugar during your retrieval process, afterwards the most important thing is that you stay hydrated and replace essential minerals and electrolytes. This can be done through Pedialyte, yes. But if you want to avoid the dyes, coconut water and some all natural electrolytes will also do the trick. Here are my favorite brands:
- Harmless harvest coconut water
- Cure hydration electrolytes (made from dehydrated coconut water!)
- Higher Dose electrolytes (these are more expensive but have added vitamins)
- Add pink Himalayan sea salt to meals (it contains more minerals than regular table salt)
Give your belly room to breathe
If there were three things I recommend buying for egg retrieval recovery it’s colace, electrolytes, and loose fitting overalls.
As I mentioned, I know women who walked out of surgery in skinny jeans, but I personally could not wear anything with a waistband (like not even boxer shorts) for a full week after egg retrieval. I am an extreme case, but for the first few days I recommend having something quite comfy on hand that won’t put any pressure on your abdomen. This will ensure your digestive and reproductive organs have as much room as possible to function.
Drawstring pajama bottoms (like scrubs!) work well since you can adjust where they hit and the amount of pressure. But I swear by these chic, cheap linen overalls. They were the best $25 I ever spent and I still wear them all the time when I’m having a bad gut day.
Make a (non-electric) heating pad your best friend
Nothing feels better during the worst bloating phase than a heating pad on your abdomen. I recommend using one that’s filled with rice or seeds that you can stick in the microwave to heat. Many electric options involve plastic that, when heated, can off gas. This one is one of my favorites.
Take probiotics and prebiotics to offset antibiotics
Fertility doctors can be quite wary of any vitamins or supplements during the retrieval process, as certain herbs can interfere with the cocktail of medications you’re on. So check with your practitioner about whether probiotics or prebiotics are alright to during your protocol. If they are, fantastic. If not, you can start immediately post egg retrieval.
Probiotics are of course important for re-seeding the gut and encouraging any healthy bacterial populations that were decimated by antibiotics to grow back. However, an underappreciated truth is that they are so much less important for promoting good gut health than prebiotics. Ideally you will take both in tandem.
For those who have dealt with IBS, check out my recommendations for Probiotics for SIBO in this post. Otherwise, here are some of my favorite products:
- Dr. Ruscio’s triple therapy probiotic (you really cover all your bases with this one)
- Seed symbiotic
- Perfect pass prebiotic powder (PHGG and suitable for those with IBS)
- Solaray microbiome prebiotic powder (also low FODMAP and easy to digest)
Reduce bloating through diet
Especially if you’ve been eating carefully during the retrieval process, being done can make you want to dive immediately into a bowl of mac and cheese or a goblet of wine. I get it, trust me. But you will feel so much better if you postpone the comfort food bacchanal by a few days (or until your bloating has subsided and bowels returned to normal).
Try to avoid too much dairy and heavy foods. On the flip side, raw salads or vegetables are also going to give your gut a lot to process.
One tactic is to follow a low FODMAP diet, which reduces certain fibers that can be irritating to the gut or hard to digest. But more broadly, my advice is to focus on simple, cooked foods—especially purees or detox soup—that will be easier for your intestines to breakdown and move through your system. Here are some recipes to check out:
- Greek Lemon Chicken and Potatoes
- Low FODMAP Dinner Recipes
- Vegetable Detox Soup
- Cleansing Kitchari Bowls
- Spinach Mashed Potatoes
- Low FODMAP Vegetarian Recipes
You can even check out this post on the best foods to eat after tooth extraction – it includes a lot of soft easy to digest things!
The final word on egg retrieval recoveryI know these egg retrieval recovery tips might seem like a lot to process, but know that you don’t have to do all of the above all at once. These are tools to have in your kit if your side effects are on the more severe side—like mine. But you shouldn’t fear the process. I think most people, myself included, can say that once you are on the other side, doing IVF or an egg retrieval wasn’t as bad as you thought.
If you take certain precautions, the IVF process doesn’t need to impact your gut or hormone health in the long-term. You will get back on your feet, and one day, hopefully every penny and spot of stool softener will be worth it! Now that our baby girl is here, I know I would do it all again in a heartbeat.
This recipe for crunchy gluten-free chicken tenders is such an easy and quick gluten-free dinner option. Ready in just 25 minutes, chicken breast strips are coated in a homemade breading of dijon mustard and ground gluten-free cornflakes, and baked until golden brown. The crunch of the cornflake coating is addictive, especially when served with your favorite gluten-free sauces for dipping.
When it comes to gluten-free chicken breast recipes, two of my favorite comfort food go to’s are gluten-free chicken parmesan and these gluten-free chicken strips.
And though both of these items are part of my healthy routine now, my love for them very much stems from the time in my life when I treated my body like a temple…with a dumpster fire inside.
A few weeks ago during an extreme bout of procrastination, I spent 2 full hours looking through old college pictures instead of writing. Since they are tucked away in a separate library from my food images and I don’t do deep dives very often. But once I started looking, like driving by the Jaws of Life on the side of the highway, I couldn’t tear my eyes away.
It’s an apt analogy, because while scrolling through the 100’s of pregaming shots and selfies with various guy friends kissing me on the cheek, the two words that kept popping into my head were: train wreck.
Between the extra 10 pounds in my cheeks and the droopy black mascara eyes and the slinky tops that required multiple pieces of boob tape, it was clear that my college boyfriends only dated me for my personality. Luckily, I was in good company. All of my friends, bless their late night pizza loving hearts, looked similarly bloated and terrible. But black make-up not withstanding, looking back on our meal routines, I know one of the many reasons why.
And it’s partly thanks to a little tradition called Chicken Finger Friday.
Chicken Finger Friday was a magical day at the end of the week when the dining halls would take a break from their usual healthy array of pizza and mac n’ cheese, and serve just chicken tenders. By noon, the line would stretch from one end of the cafeteria to the other.
I often miss the brazen gluttony of college. And this is one of the traditions, in addition to late night pizza, that I think back on most fondly. It’s rare that you see chicken tenders anywhere but the kids menu these days. And I have yet to come up with a recipe for gluten-free chicken strips on this site, though this gluten-free crispy fried chicken could be a stand in!
So when I was recently brainstorming gluten-free recipe ideas, my mind went directly to the front lines of the cafeteria to recreate the gluten-free chicken tenders of my (and their) youth.
The secret to crispy gluten-free chicken tendersOne of the ways I cheat the breading in gluten-free chicken breast recipes is to use breakfast cereal that’s already crispy. It works for any protein you’re trying to coat and you can try all different types of savory cereal (or snack food like chips and pretzels) so long as it’s gluten-free.
In this gluten-free crispy tofu recipe I use brown rice crisps (what they call off-brand Rice Krispies at Whole Foods). And for these gluten-free crab cakes I used GF pretzels. But in this recipe I went with cornflakes blitzed in a food processor!
The beauty of this baked cornflake chicken tenders recipe is that you don’t need to deep fry the strips to make them crispy. All you need is something to bind the crushed cereal to the meat.
In this case I use beaten eggs with Dijon for extra flavor.
To make these egg-free you can easily just use the Dijon and potentially some vegan mayo if they aren’t adhering properly.
Can these baked cornflake chicken tenders be low FODMAP?I use garlic in the Dijon mixture, but if you omit it, these chicken tenders can be low FODMAP without any other modifications. If you don’t tolerate corn, simply swap in brown rice crisp cereal. But Kellogg’s cornflakes are certified low FODMAP on Monash FODMAP app.
Finally, these gluten-free chicken fingers are baked, not fried, which means, if you have the beer-expanded belly and appetite of a college student, you can eat many more of them before your face starts looking like a chipmunk.
Other delicious gluten-free chicken recipes:* Greek Lemon Chicken and Potatoes * Crispy Gluten-Free Fried Chicken * Kalamata Olive Chicken * Gluten-Free Butter Chicken * Gluten-Free Chicken Parmesan * Baked Gluten-Free Chicken Meatballs * Gluten-Free Sesame Chicken * Baked Gluten-Free Chicken Wings * Sheet Pan Gluten-Free Chicken with Ginger
Read on for this gluten-free chicken tender recipe for your next Friday night gluten-free dinner! You can serve alongside any of your favorite dipping sauces.
With health and hedonism,
Phoebe
PrintCrispy Baked Gluten-Free Chicken TendersThis recipe for crunchy gluten-free chicken tenders is such an easy and quick gluten-free dinner option. Ready in just 25 minutes, chicken breast strips are coated in a homemade breading of dijon mustard and ground gluten-free cornflakes, and baked until golden brown. The crunch of the cornflake coating is addictive, especially when served with your favorite gluten-free sauces for dipping. They can be made low FODMAP by simply omitting the garlic. Course Appetizer, Main CourseCuisine AmericanDiet Gluten Free, Low LactoseKeyword chicken, lowFODMAPPrep Time 5 minutesTotal Time 25 minutesServings 4Author Phoebe LapineIngredients 3 cups gluten-free cornflakes preferably organic, non-GMO * 1/2 teaspoon paprika * 1/2 teaspoon sea salt * 1/4 cup Dijon mustard * 2 eggs * 1 pound boneless skinless chicken breast cut into strips Instructions Preheat the oven to 425 degrees F. Line a baking sheet with parchment paper. * In a small food processor, pulse the cornflakes with the salt and paprika until finely ground. Remove to a shallow bowl. * In a second shallow bowl, beat the eggs until smooth. * In a large mixing bowl, combine the Dijon and chicken. Toss until well coated. * Working one by one, dredge the chicken in the cornflake mixture, shaking off any excess. Dip the tenders in the egg and return them to the cornflakes, pressing down until fully coated. Arrange the tenders in an even layer on the baking sheet. * Bake in the oven until golden and crispy, 15 to 20 minutes. Allow to cool slightly on the tray, then serve alongside ketchup, mustard or mayo. VideoNutritionServing: 2g
In just a few simple steps, you can make gluten-free vegetarian meatballs at home! These veggie-packed meatballs are ready within 25 minutes and combine cooked red quinoa and lentils, hemp seeds, and Manchego or parmesan cheese to hold their shape nicely once baked.
I developed these gluten free vegetarian meatballs for an event I hosted a few years ago where I demo-ed how to use hemp hearts in various recipes. I served it as a cute veggie meatball holiday appetizer for those sad gluten-free vegetarians who never get to eat anything off the cater waiter trays.
But as I discovered upon returning to an empty fridge, and subsequently defrosting the dozen meatless meatballs squirreled away in my freezer, these cuties taste even better over spaghetti as a weeknight dinner. (Duh.)
One of my favorite gluten-free recipe suggestions for a weeknight dinner is meatballs. So I wanted to share these gluten free vegetarian meatballs as an alternative to my go-to classic Italian gluten-free chicken meatballs and these 25-minute gluten-free beef meatballs (both site-wide favorites).
Since my SIBO diet days, it’s been a slow road back to embracing lentils as part of my diet. But vegetarian dinner recipes like these veggie meatballs make it much easier to ramp up your consumption little by little.
Lentils (especially from a can) are one of the easier legumes to tolerate, and since these meatless meatballs are also full of quinoa, there’s very little of them that ends up in the final nugget.
Plus, since they are so small, you can get away with starting with just a few on your plate.
I get asked all the time what my current food rules are now that I’m not only focusing on low FODMAP dinner recipes, and the answer is only gluten-free. I try to eat a diverse diet otherwise, especially whole grains and legumes. Your gut is fiber’s number one fan. It’s a total Belie(fi)ber.
These veggie meatballs are like little fiber piñatas that your gut bacteria can’t wait to crack open and feast upon. Not only are they packed with quinoa, lentils, shallots and herbs, but they’ve also got a handful of hemp seeds instead of breadcrumbs!
The addition of fiber makes them better on your blood sugar, which can be an unfortunate downside of gluten-free vegetarian recipes that tend to focus on carbs as the main filler.
How to serve and store these veggie meatballsIf you don’t want the additional carbs from serving these plant-based meatballs over pasta, you can simply use them as a main course salad topper or eat them “naked” drizzled with marinara or one of these gluten-free sauces and condiments.
This recipe makes two dozen meatless meatballs, so consider freezing a portion for more desperate empty-fridge times.
Can these quinoa meatballs be dairy-free and vegan?Finally, if you want to make these vegetarian meatballs also dairy-free, you can easily omit the cheese. I just love a little manchego for flavor, but they will bind perfectly fine with just the egg. You can likely swap the egg for a flax egg to make vegan quinoa meatballs, but I haven’t personally tried it, so proceed at your own risk! The mashed lentils do help things stay together but the quinoa requires a little extra glue.
More gluten-free meatball recipes:* Gluten-Free Lamb Meatballs * Vegan Swedish Meatballs * Low FODMAP Meatballs * Gluten-Free Chicken Tikka Meatballs * Paleo Sheet Pan Meatballs
Read on for this veggie quinoa meatballs recipe!
With health and hedonism,
Phoebe
PrintGluten-Free Vegetarian Meatballs with Lentils and QuinoaIn just a few simple steps, you can make gluten-free vegetarian meatballs at home! These veggie-packed meatballs are ready within 25 minutes and combine cooked red quinoa and lentils, hemp seeds, and Manchego or parmesan cheese to hold their shape nicely once baked. You can easily make them dairy-free by omitting the cheese. Course Appetizer, Main CourseCuisine ItalianDiet Gluten Free, VegetarianKeyword lentils, meatballs, quinoa, vegetarianPrep Time 15 minutesCook Time 25 minutesTotal Time 40 minutesServings 6Author Phoebe LapineIngredients 4 large eggs beaten * 2 tablespoons tomato paste * 2 tablespoons extra virgin olive oil * 1 1/2 teaspoons sea salt * 1 teaspoon smoked paprika * 1/3 pound aged Manchego cheese or Parmesan cut into 1-inch cubes * 1/2 cup tightly packed parsley leaves * 2 garlic cloves * 1 large shallot * 3 cups cooked lentils from 1 cup dry, see note * 2 cups cooked quinoa from 1 cup dry, see note * ¼ cup hemp seeds Instructions Preheat the oven to 400 degrees. * In a large mixing bowl, whisk together the eggs, tomato paste, olive oil, salt and paprika until combined. * In a food processor, pulse the Manchego until fine crumbs form. Transfer to the mixing bowl with the egg mixture. * Add the parsley, garlic, and shallot to the food processor and pulse until finely chopped. Transfer to the mixing bowl. * Add the lentils to the food processor and pulse until a coarse paste. Transfer to the mixing bowl along with the quinoa and hemp seeds. Fold the meatball mixture together until combined. * With clean hands, form the quinoa-lentil mixture into 1-inch balls (you can use a tablespoon to portion) and arrange on two parchment-lined baking sheets ½ inch apart. You should get 2 dozen mini meatballs. * Bake for 25 minutes or until nicely browned. Serve over your favorite spaghetti and tomato sauce. Or even better, one of these gluten-free sauces! NotesTo cook the lentils, place 1 cup dried lentils in a medium lidded saucepan and cover with 2 inches water. Add a bay leaf and two garlic cloves (optional). Bring to a boil. Reduce heat to medium and simmer until tender, 15 minutes. Drain and rinse with cool water. Remove the aromatics, if using. To cook the quinoa, combine 1 cup dried quinoa in a medium lidded saucepan with 2 cups water. Bring to a boil, cover, reduce heat to low and cook for 17 minutes, until all the liquid is absorbed. Set aside to cool. Then fluff with a fork. If you don’t have a food processor, you can simply grate the cheese and mince everything by hand.NutritionServing: 8g
This baked brisket recipe with onions and tomatoes is perfect for any Jewish holiday, but it has been at the center of our Passover table for generations. The beef gets stuffed with whole garlic cloves then cooked low and slow in the oven with a topping of caramelized onions. It is truly the best brisket you will ever eat.
When we were in the peak of COVID, we gathered for Seder on zoom. Besides my family, the element I missed most was the Passover brisket, which seemed silly to make for just two people.
My Aunt Jennifer is responsible for most of my formative memories of brisket, and most of my positive experiences with Passover. The highlights of the family meal were always the many chairs added year after year to make up for the new additions to the table; my undefeated record with the afikomen; cousin Holly’s Chocolate Chip Macaroons; and my aunt’s brisket, which we would all be hankering for after two hours of bitter herbs, hard-boiled eggs, and plagues.
Passover has always been one of my favorite Jewish holidays, but in college, I couldn’t always make it back to CT to Aunt Jenn’s. My junior year, I was stuck at school and decided to host a seder of my own. My friend Jamie procured the prayer books and plenty of matzoh. Jillian made her mother’s potatoes. And I provided the brisket.
It felt a little strange to deviate from my aunt’s famous dish, but I managed to fill the buffet table with a respectable, if not, entirely perfect, slab of soft, slow-cooked meat thanks to the goyim influence of Mr. Emeril Lagasse.
I thought this was the perfect opportunity to resurrect my recipe that was once a staple on my old blog, Big Girls Small Kitchen (hard to believe that and my first cookbook were published over 10 years ago!).
If you caught last week’s post, then you know I’m on a bit of a roll with cooking my way through my own archives from a decade ago. This recipe certainly held up, though SIBO Amigos will gawk at the ingredient list—I certainly haven’t used this much onion and garlic in a WHILE!
My husband was also thrilled to see ketchup back in the fridge. I used an organic brand and worried that without the chemicals, it would be missing that je ne sais quoi. But luckily it held up. Because I’m more sensitive to sugar now, I cut back on the added amount. And if I made it again, I might even experiment with eliminating it entirely and seeing what the ketchup does on its own.
The result is the best Passover brisket you will ever eat: moist, perfectly tangy, and sweet with a slight kick. Stuffing the meat with garlic cloves is my favorite part. This was the technique inspired by Emeril. They melt completely away by the end but make the sauce and meat that much more flavorful.
If you’re looking for more Passover recipes to round out the Seder table, I have plenty of gluten-free desserts in my archives that fit the bill. You can’t go wrong with flourless peanut butter cookies!
Read on for the best Passover brisket recipe! Until next year in Jerusalem…or at least, inside our relative’s house.
With health and hedonism,
Phoebe
PrintThe Best Passover BrisketThis baked brisket recipe with onions and tomatoes is perfect for any Jewish holiday, but it has been at the center of our Passover table for generations. I’ve been making this version inspired by Emeril’s beef brisket for my Seder table, and can truly say it is the best Passover brisket you will ever eat: moist, perfectly tangy, and sweet with a slight kick. Stuffing the meat with garlic cloves is my favorite part—they melt completely away by the end but make the sauce and meat that much more flavorful. This small touch and the homemade caramelized onions (none of that soup mix business, here) are what make this brisket special. Prep Time 15 minutesCook Time 3 hours 30 minutesServings 12Author Phoebe LapineIngredients One 5 pound brisket * 8 garlic cloves cut lengthwise into 4 pieces * Sea salt * 1 quart beef stock * 2 Vidalia or sweet onions thinly sliced * 1 cup ketchup * ¼ cup coconut sugar or brown sugar * 1 teaspoon paprika * 1 teaspoon smoked paprika * 1/4 teaspoon cayenne * 1/2 teaspoon dried thyme or rosemary * 2 bay leaves Instructions Preheat the oven to 500°F. * Place the brisket on a work surface. If the fat cap is on the thicker side (1/2 inch) trip off a little of the fat, leaving an even 1/4 -inch layer. * Using a paring knife, make vertical incisions in the meat and shove a piece of garlic into each. Do this until the meat is stuffed with garlic all over. Season both sides with salt and pepper and place the brisket in a large braiser, Dutch oven or rimmed baking dish (preferably metal) starting with the fat cap facing up and brown it in the oven, about 10 minutes per side. * Remove the pan from the oven, and pour in the beef stock (NOTE: if you are using a pyrex dish, wait a few minutes for the pan to acclimate to room temperature so it does not shatter.). Turn the oven down to 350 degrees, cover the dish with a lid or foil, and cook in the oven for 1 hour. * In the meantime, heat 1 tablespoon of olive oil over medium-low heat in a large skillet. Add the onions and sauté, stirring every once in a while, until soft and caramelized, about 30 minutes. * Remove the meat from the oven, and add the ketchup, sugar, paprika, smoked paprika, cayenne, thyme or rosemary, and bay leaves to the pan. Using a fork, whisk everything together with the beef stock. Arrange the caramelized onions on top of the meat. Cover the pan again with the lid or foil, and return it to the oven for 2-3 hours. NOTE: if you want to be able to cut the brisket into slices, take it out at 2 hours. If you want it to be falling apart, more along the lines of a pulled brisket, keep it in for the full 3. * Remove the meat from the oven, and transfer it to a cutting board. Slice the brisket against the grain into slices. Return the meat to the sauce and serve, or store in the fridge overnight–the brisket can be made a day or two in advance. VideoNotesIf your pan is big enough, you can add some potatoes or carrots during the cooking process at step 5, after you whisk in the sauce ingredients. Keep both in fairly large chunks so they don’t overcook.
Hints of fresh spinach combine with rich, creamy mashed potatoes in this simple gluten-free side dish! The recipe uses just 6 simple ingredients: russet potatoes, chicken stock (or vegetable stock), salt, olive oil and butter or ghee! Ready within 25 minutes, these spinach mashed potatoes are also low FODMAP!
One of the first Vegetable side dishes my mom taught me was how to cook spinach with potatoes.
This spinach mashed potatoes recipe was a staple side of my childhood, and though it might have made me seem like a teenager with ten heads, I weirdly always preferred this version with greens mixed in to the overly heavy dairy packed mounds.
I didn’t realize until later in life that her spinach and potatoes dish must have morphed from an Irish Colcannon, which combines mashed potatoes with cooked greens or cabbage. Instead of sautéing the greens though I simply toss them in with the potatoes during the last 30 seconds of boiling, which makes it super streamlined and easy.
Instead of adding cream or butter, I use vegetable stock and olive oil or nutty ghee, a clarified butter that’s lactose-free. If you go with the former, this recipe can be completely dairy-free and vegan. It still retains some of its richness if seasoned right. And regardless of which you choose, it is also low FODMAP.
I put a version of this spinach mashed potatoes recipe in my book, SIBO Made Simple, and have been so tickled to see how many people have made it and gushed about the simple goodness.
Since I recently was nursing another dental surgery, I’ve been eating only soft foods for wisdom tooth removal train and eating my way through an entire batch of these spinach mashed potatoes. They are perfect with bangers, sausage or fancy hot dogs. And also the perfect bed for roast chicken, meatloaf, or pork tenderloin.
Are mashed potatoes gluten free?In general, most mashed potatoes are gluten-free unless there is a bechamel used to thicken them. Most recipes will just go heavy on the heavy cream or butter to achieve this, but if there’s any sort of gravy involved, it will often have flour in the base as a thickener.
Can you make these low FODMAP mashed potatoes?Since we swap butter for ghee or olive oil, these spinach potatoes are naturally low lactose. If you use olive oil then they will be totally dairy-free. Potatoes and all leafy greens like spinach are naturally low FODMAP vegetables, so they make an excellent base for side dishes if you follow this diet.
What is the best type of potato for mashed potatoes?Russet potatoes are the best all-purpose mashing potato. They also tend to be the biggest, so that makes for easy peeling if you’re removing the skins. If you don’t mind a coarser mashed potato, Yukon gold has the richest flesh and the thinnest skin. I will generally keep the skins on those and use them for my mashes. Since there are already spinach in these potatoes you can get away with a little more texture.
From a health perspective, leaving the skins on your potatoes will add extra fiber and nutrients to your spinach mashed potatoes. But I wouldn’t go with russets if you’re leaving the skin on!
Can you use fresh or frozen spinach?I prefer this recipe with fresh spinach since it’s gets silky when it wilts, but you can substitute frozen in a pinch. I would go with unchopped so that they don’t turn your potatoes totally green. Let them thaw completely and squeeze out all the moisture before adding to the final mash. You will not need to boil it with the potatoes.
This recipe honestly always felt too simple to ever post on this site. But considering how often I cook spinach with potatoes, I knew I had to at least throw it in the mix. The greens lighten up the spuds and are a sneaky way of getting picky eaters to enjoy more veggies. It’s also a wonderful healthy side to add to your Thanksgiving table.
If you’re looking for other ways to get your vegetables in with your mash, I can also suggest these: Sheet pan potatoes or these Campfire baked potatoes. If you’re paleo, you can make something similar with this Paleo cauliflower mash.
Read on for this spinach mashed potatoes recipe. As always, please report back if you make it!
With health and hedonism,
Phoebe
Print25 Minute Spinach Mashed Potatoes (Gluten-Free)Hints of fresh spinach combine with rich, creamy mashed potatoes in this simple gluten-free side dish! The recipe uses just 6 simple ingredients: russet potatoes, chicken stock (or vegetable stock), salt, olive oil and butter or ghee! Ready within 25 minutes, these spinach mashed potatoes are also low FODMAP!Course Side DishCuisine AmericanDiet Gluten Free, VegetarianKeyword lowFODMAP, potatoes, vegetarianPrep Time 5 minutesTotal Time 25 minutesServings 4 side servingsAuthor Phoebe LapineIngredients 2 pounds russet potatoes peeled and diced * 10 ounces spinach * 1/2 cup vegetable or chicken stock * Sea salt * 1 tablespoon olive oil * 1 tablespoon unsalted butter Instructions Place the potatoes in a large pot and cover with cold water by 1 inch. Bring to a boil and cook until the potatoes are fork tender, about 15 minutes. Fold in the spinach and cook for an additional minute. Drain the potato mixture and return to the pot along with ¼ cup stock, 1 teaspoon salt, and the oil. With a fork or masher, smash the potatoes until semi-smooth. Add more liquid if the potatoes seem too thick and dry. Fold in the butter and taste for seasoning. VideoNutritionServing: 4g
This lemon-Dijon vinaigrette is the only low FODMAP salad dressing you need. It’s so much more flavorful than store bought brands and can be adapted to use any type of vinegar, like balsamic, or be sweetened with maple syrup. This version is sugar-free to be SIBO and gut-friendly.
Whenever I talk to people who are new to the low FODMAP diet, I tell them: listen, it’s not so bad if you don’t mind making many of your sauces, condiments and dressings from scratch. For people who are newer to cooking or used to relying on store bought quick fixes, there can be a bit of a learning curve.
But the reality is, once you start making many of these low FODMAP recipes yourself, you realize how easy the homemade version of that sauce was all along. And nothing could be easier than this low FODMAP dressing.
Though I often buy my tomato sauce and flavored mayo’s in a jar, bottled dressings really never taste as good as what I make in my own kitchen. And it takes very little time to batch a vinaigrette for the week ahead.
This lemon-Dijon vinaigrette is probably the biggest regular in my rotation, but the formula is infinitely variable.
What is the difference between a vinaigrette and a dressing?All vinaigrettes are dressings but not all dressings are vinaigrettes.
The defining factor is that a vinaigrette always has an emulsifying agent to bind the acid to the oil. As you know, oil and vinegar don’t play nicely together. But with a helping hand from a mediator, they can join together in perfect, creamy harmony.
In this case, the emulsifier is Dijon mustard. Sometimes it’s egg yolk or mayonnaise.
The acid in this case is lemon juice, but it is more often vinegar, per the name vinaigrette.
The fat we are using is extra virgin olive oil, which is probably the most common type in a vinaigrette.
Variations on this low FODMAP vinaigretteTo make this dressing more of a classic French bistro vinaigrette, you can substitute champagne vinegar for the lemon juice.
For an Italian balsamic dressing, you can substitute balsamic for the lemon juice.
Really, any vinegar—white, red, apple cider—will work, and they are all low FODMAP.
Making salad dressing low FODMAPThe main problem with store bought dressings is that they usually have one of the following high FODMAP ingredients:
- Garlic
- Garlic powder
- Onion
- Onion powder
- Shallot
- Honey
- High lactose dairy (think, ranch or blue cheese)
This often the case with many restaurant vinaigrettes as well. That classic bistro dressing often has minced shallot or garlic in the mix.
In the case of the alliums, to make a low FODMAP dressing, you simply omit them.
In the case of the sweetener, you can swap honey or maple syrup. This low FODMAP vinaigrette doesn’t use either, but you can easily add it if you want something a little sweeter.
How to make a basic vinaigrette: a step by stepThere’s really only one technique to need to master to make this low FODMAP dressing and countless others: emulsifying the acid into the oil.
If you have a small food processor, this can be as easy as throwing all the ingredients together and whizzing them into a creamy sauce. The blades work so fast that the two are seamlessly joined together.
By hand is still easy, it just takes a little more patience so that the vinaigrette doesn’t “break.” You can spot a broken vinaigrette by seeing visible pearls of oil in the dressing. It will still taste delicious, but won’t coat your lettuce leaves in the same way as a thick vinaigrette.
Here is the basic step by step:
Whisk your emulsifier with your acid, in this case Dijon mustard and lemon juice. Add a tiny teaspoon of oil and whisk it thoroughly to incorporate it.Repeat with a few more teaspoons of oil, one at a time, until the oil begins incorporating quicker without so much effort.At this stage you can add a gentle stream of oil and keep whisking continuously.The end ratio should be about 1:2 acid to oil, but it depends on your taste.Season with salt and taste using the greens you will be serving it with to see how the balance is. Add more oil if needed. If this feels like too much effort, you can just use a small food processor and blend everything together!
Low FODMAP Salad IngredientsTo use this dressing in a low FODMAP salad, you can start from any base of leafy greens or lettuces: kale, spinach, romaine, arugula, radicchio, or spring mix.
Here are some other low FODMAP add-ins that will taste great with this low FODMAP dressing:
- Diced tomatoes
- Diced cucumbers
- Diced bell peppers
- Sliced carrots
- Sliced radishes
- Roasted parsnips
- Roasted eggplant
- Pumpkin or sunflower seeds
- Chopped almonds, walnuts or pecans
- Hard boiled or jammy eggs
- Wild or brown rice
- Quinoa
- Shredded chicken
- Roasted salmon
- Poached Shrimp
- Fresh herbs
This dressing would also taste amazing with this low FODMAP salad recipe.
How to store low FODMAP dressingThis vinaigrette can be kept in a mason jar or glass bottle for up to 2 weeks. If you notice that the dressing has seized up, don’t stress. The olive oil will solidify often in cold conditions. Just let it come to room temperature and it will be creamy again.
Read on for how to make this low FODMAP dressing and then put it on everything!
With health and hedonism,
Phoebe
PrintThe Best Low FODMAP Salad DressingThis lemon-Dijon vinaigrette is the only low FODMAP salad dressing you need. It's so much more flavorful than store bought brands and can be adapted to use any type of vinegar, like balsamic, or be sweetened with maple syrup. This version is sugar-free to be SIBO and gut-friendly.Course SaladCuisine FrenchDiet Gluten Free, Low Lactose, Vegan, VegetarianKeyword lowFODMAPPrep Time 5 minutesAuthor Phoebe LapineIngredients ¼ cup freshly squeezed lemon juice * 2 tablespoons Dijon mustard * ½ teaspoon sea salt * ½ cup extra-virgin olive oil Instructions In a medium mixing bowl whisk the mustard, lemon juice and salt together until combined. * Working slowly, add 1 teaspoon of oil in a thin drizzle and whisk or pulse until incorporated. Repeat with 3 additional teaspoons, one at a time. Once the oil is taking, slowly drizzle in the remaining olive oil, whisking or pulsing throughout. * Taste for seasoning and add more salt or oil as necessary. The best way to test it is by dipping whatever leaf of lettuce you’ll be eating into the dressing. Video
I’ve taken one of the most decadent, creamy pasta dishes, Penne alla Vodka, and made the classic pasta sauce low FODMAP and dairy-free. Tomatoes and carrots get roasted together and pureed to create a luscious orange sauce that doesn’t require cream. It’s perfect on any gluten-free pasta!
Though I make this low FODMAP pasta sauce all the time, if I’m being honest, it reminds me of an ex-boyfriend who ate mostly white and pink foods off the kids’ menu, for whom penne alla vodka might as well have been a major food group.
He had other wonderful qualities, but being my co-pilot in taste was not one of them. So in a sense, this lightened up low FODMAP vodka sauce does remind me of my current love and how grateful I am to be with a fellow adventurous eater.
Sure, there may have been a time when my husband would have vastly preferred the dose of heavy cream, and was more than willing to pay the consequences at the end of the night. But he also continuously surprises me with his love of green things.
When I’m feeling lazy and don’t have time to come up with new low FODMAP dinner ideas, I’ll reach for this low FODMAP pasta sauce and some gluten-free noodles.
You might not be able to tell from the photos but this dairy-free vodka sauce has absolutely no milk, cream or thickener—not even of the nut or coco variety! It also has far less tomatoes than usual, which makes it a great option for those sensitive to acid or nightshades. What gives the sauce that gorgeous reddish-orange hue and a hint of sweetness are roasted carrots and a low FODMAP quantity of fennel.
You throw this trio on a sheet pan and let them caramelize in the oven, then transfer them to a blender along with some veggie stock or water. The resulting sauce is thick, velvety and totally luscious. If you’re not making Low FODMAP pasta sauce, you can add a little garlic or shallot to the roasting process, but I love the simplicity of this recipe and how many nutrients are packed into the dairy-free vodka sauce.
Is tomato sauce low FODMAP?Most store bought pasta sauces have garlic and onion in them, which are two big high FODMAP foods. Vodka sauce, in addition, will have heavy cream, which is not dairy or lactose-free.
There are a few brands that make low FODMAP pasta sauce – this is one of my favorites. But otherwise, it’s super easy to make it yourself at home, and even more delicious in the case of this vodka sauce.
To replace the dairy, I’m using carrots to lighten the color and texture. And to replace some of the alliums, I’m using a low FODMAP portion of fennel. Fennel is one of those tricky “medium” FODMAP ingredients. You can get away with 1/5 of a bulb per serving, which seems like a weird measurement. To make the math easy, I’ve used half a medium bulb in this recipe, which will put you below your threshold if you stick with only using 1/3 of the sauce in one sitting.
How to make low FODMAP pasta To serve this low FODMAP pasta sauce, you’ll simply want to make the gluten-free noodles of your choosing. Remember that only gluten-free grains are low FODMAP. Luckily, there are plenty of great pasta brands out there now. I am especially fond of brown rice spaghetti or penne for this low FODMAP vodka sauce.
The sauce should be ideally tossed with 12 ounces of gluten-free pasta, which will serve 4 people with a side salad. If you’re new to this diet, check out this helpful guide to how to cook gluten-free pasta.
I’d like to say that this low FODMAP tomato sauce is so good, my ex would never even know it’s not his usual penne alla vodka. But we both know that is probably untrue, and the exact reason why I’ve happily traded up in both the pasta and love department.
More delicious low FODMAP pasta recipes: * Low FODMAP Spagehtti and Meatballs * Eggplant-Kale Vegetarian Low FODMAP Lasagna * Low FODMAP Pasta Salad
Read on for the recipe for this healthy low FODMAP pasta sauce, and don’t forget to check out these other low FODMAP vegetarian recipes.
With health and hedonism,
Phoebe
PrintLow FODMAP Vodka Pasta SauceThis lightened up version of vodka sauce uses roasted carrots, tomatoes and fennel to create a super flavorful, creamy sauce without any added cream or thickener. It’s a low FODMAP tomato sauce that is also gluten-free, dairy-free and packed with nutrients. Simply toss it together with your favorite gluten-free penne pasta! Prep Time 10 minutesCook Time 40 minutesServings 4Author Phoebe LapineIngredients 1 pound carrots about 3 large, unpeeled and cut into 1-inch chunks * 1.5 pound vine tomatoes about 4 medium, quartered * 1/2 fennel bulb sliced into thin wedges * Olive oil * Sea salt * 1 cup vegetable stock or water * 12 ounces gluten-free penne optional, for serving * 1/3 cup basil leaves optional, for garnish * Garlic-infused oil optional, for garnish * Red pepper flakes optional, for garnish Instructions Preheat your oven to 450°F. Line a sheet pan with parchment paper. * Arrange the tomatoes, carrots and fennel on the sheet pan and season with 1 teaspoon sea salt. Drizzle the vegetables generously with olive oil, arrange in an even layer cut-side down so each piece touches the pan, and transfer to the oven. * Roast until the tomatoes are shriveled and have released their juices and the carrots are tender, about 40 minutes. Remove the pan from the oven. * Transfer the vegetables to a high-powered blender, along with the vegetable stock or water, and puree until smooth, adding more broth as necessary. Store the sauce for later in an airtight container in the fridge for up to 2 weeks, or proceed and make pasta. * To make pasta: bring a large pot of salted water to boil. Cook the pasta according to package directions. Reserve 1 cup of starchy pasta water, then drain in a colander. Return the pasta to the pan along with 1 cup vodka sauce, adding some of the pasta water to loosen it up if it seems too thick. Add more sauce as necessary and save the remainder for another use. * Divide the penne alla vodka between bowls and garnish with basil, red pepper flakes and a dash of garlic infused oil, if using.
Are you ready to quit coffee completely or just looking to cut down on your caffeine consumption? You’ve come to the right place! As a former coffee drinker, I never thought I would be able to give up my morning cup. But thanks to this list of 8 coffee alternatives and substitutions, I rarely drink coffee anymore. Keep reading for tips on how to cut out coffee or cut down on your consumption by transitioning to these caffeine-free options.
Here’s what you’ll find this post:* My experience giving up coffee * Is coffee unhealthy? * Should you give up coffee? * How do you go about quitting caffeine? * What is a healthy alternative to coffee? * Is decaf coffee caffeine free? * The Best Caffeine-Free Coffee Substitutes and Alternatives
My experience giving up coffeeI never thought coffee was something I’d give up. Not for a month, certainly not for life.
But when I did my experiment with natural liver detox in order to heal perioral dermatitis, it was the elimination (which also including alcohol and sugar) that I missed the least. The withdrawal was short and fairly straight forward—two days of mild headaches—whereas my body’s response to detoxing sugar was longer, more violent and varied.
Because of what my personal experience cutting out caffeine taught me about my cravings, I’ve mostly kept coffee out of my life. I drink green tea most days, but not all. And sometimes on weekends or over vacation when I really want to indulge my taste buds, I’ll have an espresso or almond milk latte.
When I started the 4 Weeks to Wellness Program, which kicks off with a week-long mini vice detox where we cut out sugar, alcohol and caffeine, I was surprised by how many people were most dreading giving up coffee. When it was over, I was also shocked by how many people surprised themselves by deciding, like me, to stick with it.
Is coffee unhealthy?Coffee is a polarizing ingredient in the wellness world, seen as a drug by some and a superfood by others. As I write about in my book, The Wellness Project, your tolerance really comes down to how well you metabolize it, which varies from person to person and can be affected by a number of variables (hormonal birth control being a biggie).
So I’m always surprised that so many elimination diet, detox and “cleanse” protocols don’t include coffee on the list (I’m looking at you Whole30).
Even if it wasn’t necessarily on your resolution list this year, I think everyone can benefit from going caffeine-free for a short period of time. If you suffer from hormonal imbalances (PCOS, endometriosis, thyroid issues) or symptoms of such (bad skin, unpredictable digestion), coffee might be a below-the-radar culprit or contributor.
Finally, if you have trouble sleeping at night and supplements like magnesium for sleep haven’t helped you, it might not be that you need natural sleep aids, but rather that you must remove the stimulants from your life. If you have coffee after noon it will still be in your system by bedtime. But even for those who enjoy just one cup in the morning, it’s often a huge realization of quitting caffeine that sleep improves drastically and you not longer feel tired in the morning or in need of any extra support waking up.
Should you give up coffee?What many don’t acknowledge about coffee in particular (not caffeine in general) is that it’s a mild endocrine disruptor.
Coffee competes for precious enzyme resources in the liver that are also needed to process estrogen during the detoxification process. This is one reason why women taking hormone replacement drugs (like birth control pills) metabolize caffeine more slowly and can feel its effects longer.
This doesn’t do our skin any favors, but it also affects other aspects of our delicate endocrine system.
When estrogen levels are elevated, as can happen when your liver isn’t efficiently sorting the excess and eliminating properly, it creates a chain reaction through other parts of the body, especially the thyroid.
“Estrogen dominance” can cause hypothyroidism. It’s also associated with painful periods, scary PMS, ovarian cysts, and balloon-in-the-belly level bloating.
Ladies. Please consider giving your coffee break a break?
How do you go about quitting caffeine?To avoid head-pounding withdrawal symptoms, I don’t recommend going cold turkey.
Instead, replace your morning java infusion with a single cup of green tea, a low-caffeine, high antioxidant option for a few days. If you’re highly dependent on coffee (like 3+ cups per day), try taking a full week to downgrade. Start with two days of just 1 cup in the morning, followed by 2 days of only black tea, followed by 2 days of only green tea. Then, boom. Eliminate caffeine completely with one of the below options.
Emotionally, there’s a lot to be said for what a warm cup of something can do for the routine of starting your day. But I also want to talk about the benefit that warming up your insides has on the digestive system.
If you’ve become reliant on coffee to go to the bathroom in the morning, don’t stress.
Especially if you’re drinking smoothies or eating overnight oats straight from the fridge, it helps to first try sipping on a warm coffee substitute first.
Cold foods slow down the digestive process, while warm foods tend to be easier on your GI tract.
What is a healthy alternative to coffee?There are several ingredients that can give you that warming, earthy taste of coffee without the caffeine. Mushroom elixirs have been gaining traction as a coffee substitute, as has raw cacao. Both are dark in color like coffee but contain many healthy antioxidants.
There are also faux coffee brews made from dandelion and barley that mimic the taste of coffee.
Then there are the caffeine-free black teas of the world and other herbal options that still taste great with a splash of milk like rooibos.
Is decaf coffee caffeine free?One coffee alternative that I don’t recommend is actual decaf coffee. It is fine if you’re trying to slowly wean off coffee, but since it still contains trace amounts of caffeine, it is not the best option if you’re going fully caffeine-free or are especially sensitive to stimulants.
Read on for some of my go-to warm caffeine-free coffee alternatives that can help you kick your habit and still enjoy a treat in the morning.
With health and hedonism,
Phoebe
The Best Caffeine-Free Coffee Substitutes and Alternatives
Mushroom Elixir: For those who miss the taste of coffee, Four Stigmatic’s various mushroom powders are an interesting alternative. It’s not a dead ringer for the flavor, but it has a lovely earthy quality and looks just like coffee. It also is a superfood that touts lots of other nutrients. Just dump in a cup and add water. Easy. The Lion’s Mane variety is caffeine-free and great for focus. Beware that the mushroom coffee actually contains coffee!
Teeccino: Another option that imitates coffee, but comes in an easy-to-use tea bag is this tea brand. If you’re sensitive to gluten, make sure you buy a flavor that isn’t made from barley like the Dandelion Dark Roast.
Caffeine-Free Chai Tea Lattes. If you’re more of a tea guy or gal anyway, you will love these chai tea lattes, which have all the spices in the usual Starbucks order but none of the actual, um, tea. They are a little more involved, so you can also see the store bought option below.
Bombay Fog. The London Fog is a classic tea latte that uses Earl Grey and steamed milk. It’s incredibly easy and can be replicated with caffeine-free English Breakfast tea, or for a fun spin, Caffeine-Free Rooibos Chai tea bags and Warm Almond Milk! In general, rooibos tea is a fantastic herbal option to replace black tea and coffee as it is herbal but still earthy.
Golden Milk Lattes: These take a little more time in the morning, but can be quickly whipped up on the stove from a premade mixture of spices. The turmeric acts as an antinflammatory for your system, while ginger is a well-known salve for any digestive issues that ail you. An easy hack is this ginger tea plus a splash of unsweetened almond or coconut milk. You can also follow the recipe for golden milk chia pudding in The Wellness Project and skip the chia seeds for a simple latte!
Bone Broth: not only is it incredibly warming, but the collagen and glutamine also help heal your gut lining. There’s a fabulous recipe for gut-healing low FODMAP chicken broth on my site. For a beef version, see here. If you want to buy bone broth, Kettle and Fire makes a good (if expensive) one and I think it still pales in comparison to homemade. If you live in NYC, visit Brodo!
Warm Water with Fresh Lemon Juice: Just add 1/2 lemon to 8 ounces of hot water. Lemon juice acts as a solvent for toxins, helping your liver flush all the junk it accumulated overnight and usher it out of your body. This is especially good for if you’re just starting your caffeine or full vice detox and want some extra help getting through the withdrawal symptoms!
Cacao Lattes: The dark, chocolate flavor of raw cacao really hits that earthy spot in the same way as mushroom elixirs. So far, Sunwink is my favorite brand. They also have other non-caffeinated options!
Detox Drink Recipes: If you don’t mind a more involved homemade option, I have recipes for green immune drinks, detox smoothies, and many more!
Have you ever tried giving up coffee? Do you feel better without it? What warm concoction is in your cup in the morning? Tell me in the comments!
For a helping hand kicking caffeine, sign up for the 4 Weeks to Wellness Program waitlist!
Yes, you can enjoy a homemade pasta dinner when you eat low FODMAP! This easy homemade vegetarian lasagna recipe is made with diced eggplant, chopped kale, low FODMAP tomato sauce, and gluten-free no-boil lasagna noodles to make it even easier. It’s a low FODMAP lasagna that’s filling and comforting, with vegan and dairy-free substitutions included.
There was a period in my life when I made eggplant caponata weekly and found ways to integrate it into every meal. Yet somehow, during my years of brainstorming vegetarian low FODMAP recipe ideas for my cookbook, adding it to a low FODMAP lasagna recipe never crossed my mind. Which means I have been missing out on an insanely delicious dish for far too long.
When I asked you guys recently on my Instagram stories what Low FODMAP dinner recipes you wanted to see, there was an overwhelming request for vegetarian lasagna. In fact, plant-based SIBO recipes seems to be a big need in this community (which is why I created this other low FODMAP-friendly baked eggplant recipe). Obviously, I got your back!
I always love using mushrooms or eggplant as an Italian meat sauce substitution (spy this vegetarian bolognese). Since only the latter is part of this diet, I thought it would be perfect to layer in a low FODMAP vegetarian lasagna to give it that fullness and heft.
The caponata itself has its own built-in flavor bombs that might seem weird in a lasagna, but you will thank me once you try it. A little balsamic vinegar and golden raisins gives the antipasti that perfect balance between sweet and sour. I promise every bite you get one of those raisins you will be pleasantly surprised.
Can you have cheese on a low FODMAP diet?Certain types of cheese is small portions are allowed on a low FODMAP diet.
To make this a low FODMAP lasagna recipe, I went a little skimpier on the cheese and added even more veggies to the eggplant lasagna. Frozen kale was the perfect background green for the caponata. You can easily use fresh kale, but I love the pantry hack of always having a bag of frozen spinach or kale around for dishes like this. The pre-chopped variety always melts away into sauces and fillings.
As for the lactose element of this low FODMAP lasagna, you can get away with a 1.4 ounce serving of shredded mozzarella. Most pre-shredded bags come in 5 or 6 ounce portions, so this actually works perfectly for a large lasagna, divided into 4-6 portions. I love the look of fresh mozzarella roughly torn on top of a lasagna, so I did a mix of the two.
Since they had it at the store, I used a almond-based ricotta to slather on the noodles. You can easily omit this if you can’t find it—I make lasagna all the time without the ricotta element and it always is delicious and hardy.
You can also use all lactose-free or plant-based cheese to make this vegan and dairy-free. Just avoid anything that’s cashew-based if staying low FODMAP. This brand is great for mozzarella.
I know there are some hard lines around lactose for certain people, and others that argue about its inflammatory qualities. But cheese is something that I keep in my life in moderation to add some sense of indulgence to low FODMAP vegetarian recipes. If you don’t use too heavy a hand and moderate your portions, you don’t have to end up a bloated gassy mess. That is one of the beauties of the low FODMAP diet is teaching that type of moderation, even if remembering quantities like 1.4 ounces of mozzarella is annoying and unrealistic.
If you want an eggplant casserole recipe without cheese, check out this Turkish inspired option.
Is pasta low FODMAP?Most gluten-free pastas on the market are low FODMAP, so long as they are not made from legumes. Any noodle that’s quinoa, rice, corn or oat based is safe.
For the gluten-free lasagna noodles, I love these no-bake paleo sheets that can be found in the freezer section. If you’re using another type of hard noodles, make sure to read the instructions on the back of the box as you may need to cook the whole lasagna for longer (or add more liquid) to satisfy the no-bake method. More tips on how to cook gluten-free pasta here.
Is tomato sauce low FODMAP?The last element of a classic lasagna that must be adapted for a low FODMAP diet is the tomato sauce. Most store bought sauces contain (large) quantities of garlic and onion. But there are certain brands like this that omit them, which makes this recipe much easier to make. For a wonderful from-scratch recipe, you can check out my book SIBO Made Simple!
I hope that this vegetarian low FODMAP lasagna recipe brings back a little comfort into your kitchen rotation. And when in doubt, feel free to make the caponata (with or without the kale) and slather it on everything you can get your hands on.
If you like this low FODMAP lasagna, you’ll love this low FODMAP pasta recipe and these low FODMAP dinner recipes!
With health and hedonism,
Phoebe
PrintLow FODMAP Vegetarian Eggplant-Kale LasagnaThis easy homemade vegetarian lasagna recipe is made with diced eggplant, chopped kale, low FODMAP tomato sauce, and gluten-free no-boil lasagna noodles to make it even easier. It’s a low FODMAP lasagna that’s filling and comforting, with vegan and dairy-free substitutions included.The eggplant-kale caponata is super flavorful on its own, but is especially substantial in a lasagna if you’re someone who loves a sausage or meat-based sauce usually. The golden raisins might seem weird, but you’ll thank me as soon as you get one in a bite. Course Main CourseCuisine ItalianDiet Gluten Free, VegetarianKeyword casserole, Eggplant, lowFODMAPPrep Time 10 minutesCook Time 50 minutesTotal Time 1 hourServings 6Author Phoebe LapineIngredients 2 tablespoons olive oil * 1 medium eggplant 3/4 pound, diced * 1/2 teaspoon sea salt * ½ teaspoon red chili flakes * 1 medium vine or Roma tomato diced * 8 ounces frozen chopped kale or 1 bunch finely chopped * 2 cups low FODMAP tomato sauce 16 ounces * 2 tablespoons golden raisins * 1 tablespoon balsamic vinegar * ¼ cup torn basil leaves divided * 9 ounces gluten-free no boil lasagna noodles about 6 sheets * 8 ounces plant-based ricotta optional * 5 ounces shredded mozzarella I used a combo of part-skim and fresh mozz Instructions Preheat the oven to 350 degrees. * In a large skillet, heat the olive oil. Sauté the eggplant over medium-high heat until beginning to soften, about 8 minutes. Add the salt and red pepper flakes. Stir in the tomatoes, scrapping up any brown bits from the bottom of the pan. Sauté until the tomatoes have softened, about 3 minutes. Add the kale and continue to sauté until very wilted and the liquid has evaporated, about 4 minutes more. * Remove from the heat and add the raisins, balsamic and half the basil. * Spread 1/2 cup of the tomato sauce in the bottom of a 9 x 13 casserole dish. Arrange your first layer of noodles on top, making sure they overlap slightly. Slather the noodles with half the ricotta, if using, followed by half the eggplant mixture, followed by another 1/2 cup sauce and ¼ cup mozzarella. Repeat the layers once more. * Finish the lasagna with a final layer of noodles, tomato sauce, the remaining cheese and basil leaves. * Bake in the oven for 30-40 minutes, or until the noodles are tender and the top of the lasagna is beginning to brown. * Allow the lasagna to rest for 5 minutes before cutting it into slabs and serving. Video
Spiced with chili powder, cumin and cilantro, these southwestern gluten-free turkey meatballs can be served with salsa, tomato sauce or romesco. They are an easy dairy-free weeknight dinner made completely on a sheet pan in the oven, and can be adapted to be egg-free or low FODMAP!
In my new cookbook CARBIVORE, I share a lot of methods for making gluten-free meatballs. I have a few go-to formulas that can be applied to any flavor or meat base, including these ground turkey gluten-free meatballs.
A classic Italian meatball will use either dried breadcrumbs or stale torn bread soaked in milk (the Marcella Hazan technique), egg, and usually a good helping of shredded parmesan to help the meat mixture stay together when pan-fried.
For those who don’t really tolerate any of these things: don’t worry. I’ve made gluten-free and dairy-free meatballs a half dozen different ways and they always turn out fantastic.
One way to make gluten-free meatballs with ease is simple to bake them on a sheet-pan in the oven instead of trying to cook them stove-top. If you don’t have to flip or disturb them, you really give the binder an ability to do its job.
In these gluten-free beef meatballs and these classic Italian gluten-free chicken meatballs, my binder of choice is ground whole oats. They add more fiber and nutrients than regular gluten-free breadcrumbs and essentially disappear in the balls. Since they are fairly dry, this technique works best with egg.
But my second favorite option, and the one I use in this gluten-free turkey meatball recipe, is chia seeds. When combined with liquid, chia seeds soak up the moisture and become plump and gelatinous. If you’ve had chia pudding or made gluten-free overnight oats with the addition of these super seeds, you know what I mean.
The chia seeds work wonderfully with egg for this reason. It’s just enough liquid to plump them and they melt away in the oven, while keeping all their nutrients and fiber in the mix.
Making gluten-free egg-free turkey meatballsIf you’re egg-free there are plenty of work arounds that work well with the chia seeds. One of my go-to’s that I use in these gluten-free ground turkey burgers, is thawed frozen spinach. You want to get most of the moisture out, but the greens will still retain enough water to plump up the chia seeds, plus you’ll get the added plant power in your gluten-free turkey meatballs.
The same trick could be done with shredded zucchini and chia seeds, which is the technique I use in my low FODMAP turkey meatball recipe in my book SIBO Made Simple.
How to freeze gluten-free turkey meatballsMeatballs are a terrific option to freeze for later. Simply transfer them to an airtight container. You can separate the rows with parchment if you want to avoid sticking. If you have room, you can always transfer the parchment-lined sheet pan directly to the freezer, then pop the balls into a container once already frozen.
How to make Low FODMAP meatballsSince this recipe is already gluten-free and dairy-free, you’re halfway there on the low FODMAP front. Simply omit the garlic and onion, and you’ll be set. Since there is chili powder, cumin and cilantro, they will be sufficiently flavorful.
How to serve these gluten-free southwestern meatballsSince these gluten-free meatballs are flavored with warming Mexican-inspired spices, you can be creative with how you serve them. I love adding them to a grain bowl with rice, avocado and salsa on top. But you can also serve them the traditional way tossed in gluten-free tomato sauce over spaghetti.
My gluten-free romesco sauce, made from a jar of roasted red peppers, is also a quick and easy option that doesn’t require any cooking. It can easily be made low FODMAP too.
Lastly, if ground turkey isn’t your thing, you can easily substitute ground chicken (try to find dark meat), ground beef, or even ground lamb. As you can see in this gluten-free lamb meatball recipe, cumin and lamb are an excellent combo.
More gluten-free meatball recipes:* Sheet Pan Paleo Low FODMAP Meatballs with Root Vegetables * Ginger-Sesame Low FODMAP Meatballs * IKEA-Style Swedish Gluten-Free Vegan Meatballs * Easy Chicken Tikka Masala Gluten-Free Meatballs * Gluten-Free Vegetarian Meatballs with Quinoa
Read on for these southwestern turkey gluten-free meatballs!
With health and hedonism,
Phoebe
PrintSouthwestern Gluten-Free Turkey MeatballsSpiced with chili powder, cumin and cilantro, these southwestern gluten-free turkey meatballs can be served with salsa, low fodmap pasta sauce or romesco. They are an easy weeknight meal made completely on a sheet pan in the oven. They are dairy-free and can be adapted to be egg-free! To make these low FODMAP, simply omit the shallot and garlic. Course Main CourseCuisine MexicanDiet Gluten Free, Low LactoseKeyword lowFODMAP, meatballsPrep Time 10 minutesCook Time 20 minutesServings 4Author Phoebe LapineIngredients 1 pound ground turkey * 1 small shallot minced * 1 garlic clove minced * 1 large egg beaten * 1 tablespoon chia seeds * 2 tablespoons finely chopped fresh cilantro leaves * 1 teaspoon sea salt * 1/2 teaspoon smoked paprika * 1/2 teaspoon ground cumin * ½ teaspoon chili powder Instructions Preheat the oven to 400°F. Line a baking sheet with parchment paper and set aside. * To medium mixing bowl, add the turkey, egg, chia seeds, cilantro, salt, smoked paprika, cumin and chili powder. With clean hands, mix the turkey until well combined, making sure not to overly break apart the meat. Allow the mixture to rest for at least 10 minutes at room temperature, or longer in the fridge, to give the chia seeds time to activate. * Form the meat into roughly 16 equal balls, about 2 tablespoons of meat in each (I like using an ice cream scoop to portion). Arrange on the prepared baking sheet and bake in the middle of the oven until lightly browned on top and cooked through, about 25 minutes. * Serve the meatballs warm over your favorite gluten-free pasta, zoodles, rice or all by themselves “naked” with salsa, romesco sauce, or kicked up marinara on top. Videohttps://youtu.be/CzpqKSpgfA0
From teas to topical creams to herbal supplements, these natural sleep aids and insomnia treatments will help you fall asleep easily without traditional sleeping pills. I explain the different types of natural sleep remedies, what situations to use them for and how they stack up against hormones like melatonin for sleep.
I often struggle when my head hits the pillow.
My mind races. Volatile fidgeting commences. And soon I’m back on the old insomnia merry-go-round, where fear of not being able to fall asleep becomes its own self-fulfilling prophecy.
I’ve been here many times before.
Back when I was a hyperactive child, I had so much trouble winding down at the end of the day that my parents often resorted to a cocktail of melatonin, valerian root drops, and catnip (which has the opposite effect on humans than it does on felines) to get me to sleep.
My mind was usually the culprit, and that trend has continued in adult life. I talk about in my book The Wellness Project finally getting that piece of my health puzzle under control. But I still sometimes feel the mental mania creeping back in during busy work seasons or when I fall off the meditation wagon.
Even when your brain refuses to shut down, I find that it’s helpful to implement some natural sleep aids that can calm things down on the physical front.
I hope you don’t need me to tell you that Ambien and other sleeping pills are not your friend for building better sleep habits long term. They may not even be your friend as a quick fix, since the reduced REM cycle might leave you feeling hungover and not so well rested the next day. Not to mention the long-term increase in risk factors for Alzheimers, diabetes, amongst other things.
Though a natural sleep aid, melatonin is also tricky when it comes to encouraging our body to fall right asleep. Since it’s not a herb or supplement, but rather a hormone, it’s best use case is to start with a low dose and use consistently every day to retrain your hormonal waves to crescendo at the right times of day. It’s very different than some of the other herbal sleep remedies that can be used as a one-off in a pinch, or in the middle of the night to help you fall back asleep.
Read on for some of my favorite natural sleeping pills and alternatives to traditional over the counter sleep aids. You can even use some of these tactics in conjunction with one another, as falling asleep quickly and easily often comes down to building good rituals into your days. Take the time to build your toolbox and when you hit a mental bump in the road, these fixes will always be waiting for you.
For more of my healthy hedonist tips on sleep, make sure to check out that chapter of my book The Wellness Project. After all, these natural sleep aids will only get you so far if you’re not addressing the root cause of your sleeplessness.
What are some of your go-to methods? I’d love to hear in the comments section!
With health and hedonism,
Phoebe
Magnesium glycinate or citrate: Low magnesium levels, which are especially common in women, can throw many of the body’s functions off balance, including sleep. Since it also regulates the body’s stress response system, supplementing with magnesium before bed is like a double whammy for your physical and mental sleep hygiene. My favorite forms of supplementation is magnesium glycinate since it’s easy on the gut and also helps with your digestive system over night. These pills are my preferred form since they don’t require you to drink water before bed (which can lead to a different type of sleep problem – waking in the night!). Though it’s less useful for magnesium deficiency, getting magnesium through Epsom salt baths before bed time is also helpful for hacking your body temperature to be sleep-ready. You can also dissolve powder into water this powdered magnesium citrate supplement. The unflavored version has a not unpleasant but slightly salty, sour taste. But again, beware having to pee in the night! If you want to read more about the best magnesium supplements for sleep and how it works on a deeper level to help with anxiety and digestion, make sure to read my full post.
Sleepytime Tea: I know, I know. This is the favorite sleep solution of the all basic bitches everywhere. But that’s because it works. The Celestial Seasonings Sleepytime Extra is my personal favorite these days. I’ve tried other knock offs (like this and this one). But even the tea companies I prefer for other blends don’t come close to matching the effectiveness of this old faithful. If you want to try a DIY version, there’s a recipe in The Wellness Project book for my favorite homemade blend. But you can’t go wrong with any combination of dried chamomile, lavender, and spearmint. Regardless of what you go with, a warm cup of tea before bed is a great tactic for winding down and slowly tricking your body into getting ready for bed. Just make sure to drink it early enough that you won’t wake up having to go to the bathroom.
Uma Oils Pure Rest Wellness Oil: I was skeptical at first about the power of the topical approach, but after sampling this essential oil blend for a month, I was blown away by how well it worked for my sleep. Uma is a woman-owned company, and I was lucky enough to attend a workshop with the founder who showed us the best way to apply their functional wellness oil: by rubbing a few drops on the bottom of your feet, the place on the body with the fastest absorption. This also makes for a lovely ritual at night. After getting into bed, I dab each of my feet, massage the oil in, then rub my palms together and breath in the remaining scent (which somehow doesn’t smell at all like feet!). It’s definitely on the pricier side, but a little goes a long way (it will last you at least 6 months), and I can’t recommend the impact of this oil enough.
GABA Trex: These chewables are my personal favorite for lulling me back to sleep in the middle of the night. They contain the amino acid L-theanine which have an overall calming effect on your nervous system. I don’t find that these tablets knock me out right away, but they are more fast acting than most capsules (about 30 minutes versus an hour) to metabolize. Unless I take them at 5am, I also don’t find they result in much grogginess. Since they don’t last a long time, they might not be enough to get through the whole night if you’re prone to wake windows. But they are safe a safe non-habit forming natural sleep aid, so you don’t have to worry about taking a second dose if you need it.
Jet Set Natural: Specifically formulated for travel, this dual pack of herbs is perfect after a red eye or night flight to help you get through the following day and adapt to your new time zone. The packet comes with two different pills: the jet, which helps you fall sleep, and the set, which helps pep you up. The idea is to take the jet right before you want to go to bed on your flight, and the set when you arrive at your destination. The package comes with several sets of pills in case you need the added help falling asleep or staying up on the subsequent day or return journey.
Valerian Root & Catnip Drops: These two herbal powerhouses are just what you need to induce sleep. As I mentioned, my parents have been giving me a drop or two of Valerian and Catnip since I was a kid. You can put them in your bedtime tea for added effect or straight under your tongue. Either purchase individually, or try a formulation like The Nue Co. sleep drops.
WTHN Sleep Well: Formulated by an acupuncture practice, this mix of naturally sedative herbs including organic ashwagandha, jujube and valerian supports deep sleep. It’s a great option to encourage yourself to sleep through the night without being groggy in the morning as you might with an ambien or NyQuil.
Urban Moonshine Hit the Hay: I’m a big fan of Urban Moonshine’s line of herbal remedies, from their digestive bitters to this ultra powerful sleep potion made from passionflower and kava. Warning: it doesn’t taste great…which to me is always a good sign for medicinals! But a little goes a long way and you can dilute in water if that’s easier for you to swallow.
Olly Restful Sleep Zen Vitamin Gummies: If you’ve gotten this far down the list you might be wondering…why hasn’t she talked about melatonin yet? Well, I’m not the biggest fan of using this hormone as a supplement. First off, yes, it’s a HORMONE. Which means that when people pop them like an ambien, it rarely has the same effect. The key is to use melatonin micro dosing (1 milligram at a time) at the same hour every day to train your body onto a better sleep cycle. If you’re looking for a more delicious and fun way to do so, these gummies have a very small dose of melatonin in them along with a few other great extracts that can help with immediate calm. Take 1 at least 30 minutes to an hour before bed time every night. And make sure to brush your teeth afterwards as there is sugar in them.
Lavender Essential Oil: When I’m not messing with anything fancy, I turn to this ultra basic natural sleep remedy. Calming lavender essential oil is one of the best scents to get you ready for rest. Create your own sleep spray by adding a few drops to a spray bottle with water and spritzing your pillow. Better yet, add a few drops to a diffuser and fire it up before bed.
Radical Roots Rest & Relax CBD Oil: There’s a lot of compelling research these days about how cannabinoids can be an effective treatment for a wide range of conditions from sleep and anxiety to inflammation and even SIBO related digestive symptoms! I take a nightly dose to help with all of these things, and though I don’t feel the immediate effects as dramatically as some of these other tools, I still love adding it along with the rest. The radical roots formula has the added benefit of specific Chinese herbs that also help with sleep.
Need help finding lifestyle changes that last? Let’s work together to create your path forward. My 4 Weeks to Wellness Course might just change your life. With 4-weeks worth of elimination diet-friendly recipes that are gluten, dairy, corn, soy and refined sugar free, not to mention tasty AF, it’s a perfect way to explore your food sensitivities and heal inner and outer chaos. Plus, one of the weeks is completely dedicated to overhauling your sleep hygiene and morning routine! Beyond natural remedies, I’ll help you set up all the rituals you need for a good nights sleep for the long haul.
FIND OUT MORE HERE
This curried cauliflower bake is layered with creamy yogurt and loaded with anti-inflammatory turmeric and Madras curry powder. If you’re looking for a gluten-free dinner recipe that could also be keto, this vegetarian casserole is perfect for an easy weeknight meal that’s filling but still healthy.
While I was working on my second book, I went through a period of freelance recipe development for Food & Wine Magazine. They were just starting to build out their online recipe database offerings, and my assignments usually fell into topic buckets of 10 or so recipes that needed to be completed in a short amount of time.
It left me feeling like I was a contestant on a cooking show, though I never got to leave my kitchen and there was no one else there to witness my trials and tribulations with rice and beans. Or to eat all of them, batch after endless batch.
There was a whole week when I made nothing but gluten-free cakes, and another with ten variations on pad Thai. While the latter is definitely one of my favorite foods, after eating it for breakfast, lunch and dinner, I was ready to rethink my love affair.
Because of the variety it allowed for, I was at my happiest during casserole week. I got to experiment with baked shrimp casserole, healthy creamed spinach, potato gratins, and vegetarian casserole recipes like this healthy cauliflower bake.
Like any good dump and stir recipe, this curried cauliflower casserole only requires a few ingredients mixed together and turned out into a baking dish. Whole full-fat unsweetened yogurt makes it rich and creamy, yet still light and healthy versus the usual sour cream. It also melds with the Indian-inspired Madras curry powder and anti-inflammatory turmeric. Chives give the cauliflower bake a hint of brightness, while the golden raisins add sweetness to the mild curry sauce.
If you don’t like any one of these ingredients, the cauliflower casserole is easy to adapt to suit a variety of dietary restrictions (though not you, low FODMAP folks).
Can you make this cauliflower casserole Keto?Cauliflower is naturally low carb and an excellent option for keto casseroles that replace your favorite loaded potatoes. To make this a keto cauliflower bake simply omit the raisins and breadcrumbs. Everything else is fair game.
To make this vegetarian casserole also dairy-free, simply use a plant-based yogurt.
The cauliflower casserole is naturally gluten-free so long as you use gluten-free breadcrumbs.
Here are more gluten-free dinner casserole recipes:(some of these were also from that Food & Wine project!)
- Turkish Eggplant Dinner Casserole
- Gluten-Free Chicken Enchiladas
- Baked Shrimp and Rice Casserole
- Gluten-Free Lasagna with Eggplant and Kale
- Chicken Paella Casserole
- Gluten-Free Tuna Noodle Casserole
- Greek Lemon Chicken and Potato Bake
Read on for this delicious gluten-free cauliflower casserole recipe!
With health and hedonism,
Phoebe
PrintCurried Cauliflower Casserole (Gluten-Free)This curried cauliflower bake is layered with creamy yogurt and loaded with anti-inflammatory turmeric and healthy spices. If you’re looking for a gluten-free dinner recipe that could also be keto, this vegetarian casserole is perfect for an easy weeknight meal. Course Side DishCuisine Indian, MediterraneanDiet Gluten Free, Vegan, VegetarianKeyword casserolePrep Time 10 minutesCook Time 35 minutesTotal Time 40 minutesServings 4Author Phoebe LapineIngredients 4 cups small cauliflower florets from 1 medium head cauliflower * 6 ounces full fat plain Greek yogurt * 1/4 cup finely chopped chives plus more for garnish * 1/4 cup roughly chopped cashews * 2 tablespoons golden or regular raisins * 1 tablespoon Madras curry powder * 1 teaspoon ground turmeric * 1 teaspoon salt * 1/4 cup vegetable or chicken stock * 1/3 cup fresh gluten-free bread crumbs Instructions Preheat the oven to 400° F and grease a shallow 9-by-13-inch baking or casserole dish. * In a large bowl, combine the cauliflower, yogurt, chives, raisins, cashews, curry powder, turmeric, and salt. Transfer the mixture to the prepared dish, spread in an even layer. Pour in the stock, and cover with foil. * Bake the cauliflower casserole for 20 minutes, until the florets are semi-tender. Remove the foil, sprinkle with the breadcrumbs (you can add a drizzle of olive oil too) and return to the oven. Bake uncovered for about 15 minutes, or until the liquid has evaporated, the topping is crusty and the cauliflower is fork tender but not falling apart. * Garnish the cauliflower casserole with additional chives and serve warm.
I’ve detailed everything you need to know about using magnesium for sleep, including the best types, supplement brands, dosages, and how it works in the body to also improve constipation and reduce anxiety. It really is a wonder mineral!
I’ve suffered from low grade insomnia all my life. When I was too little to swallow pills, I remember my parents trying to give me drops of valerian root and catnip in hopes that I would finally calm down enough to fall asleep and stay asleep.
Needless to say, over the years, I’ve tried more natural sleep supplements than I can count, including the ever-prevalent melatonin, GABA, L-theanine, and yes, cat nip. While in my book, I write about how what you do before you get into bed—from the moment you start your day—is the biggest factor that ensures a hopeful or hopeless nights’ sleep, I have also found that in desperate times, there are a few sleep aids that really help me settle down.
One of my tried and true methods is using magnesium for sleep.
This mineral not only gets the nervous system to relax, but it can have a similar effect on all your muscles, which means it can also help with digestive issues (particularly constipation) and any acute aches and pains.
Though a restless mind is a big part of insomnia, so many other adjacent chronic conditions have a negative halo effect on sleep, especially dysregulated thyroid hormones, blood sugar levels, and digestive issues like IBS.
Since I know this applies to many people with SIBO and Hashimoto’s, magnesium is a multi-purpose triple threat in the natural sleep aid department. It’s also fairly user friendly and low stakes, so a great option to play around with on your own to see how it improves your health on all fronts.
Here’s an overview of what we’ll cover in this post:* What is magnesium? * The different types of magnesium and their benefits * How does magnesium work as a sleep aid? * The best magnesium supplement for sleep * What is the best magnesium dosage for sleep? * When time to take magnesium for sleep * The 10 best magnesium-rich recipes * The difference between magnesium and melatonin
What is magnesium?Vitamins often get all the credit, but minerals like magnesium are equally important for fueling a variety of metabolic functions. We need magnesium to regulate our blood pressure, use our muscles, transmit messages through the nervous system and control our moods.
Because of these many responsibilities, magnesium deficiency can often be linked to a seemingly disparate list of disorders: everything from diabetes to heart disease to mental health issues.
A century ago, when we ate a mostly whole foods diet, these modern illnesses were much rarer. There are of course many factors at play, but one piece of the puzzle is not getting sufficient magnesium through leafy greens, legumes, whole grains (especially buckwheat), nuts and seeds.
Though I always say there is no supplementing your way out of a bad diet, magnesium is a fairly easy mineral to add to your daily routine and its commonly used for improving sleep, getting your gut moving, and easing anxiety and stress.
Different types of magnesium and their benefitsWhen it comes to magnesium supplements, there are a dozen or so forms of magnesium combined with different elements or acids. Some are easier for the gut to absorb and offer various benefits that skew more towards one use or another.
You’ll want to start by deciding on which type of magnesium formula to use, then choose a vehicle: powder that dissolves in water, salt for your bath, oil to rub on your body, or the traditional capsule or tablet.
Magnesium citrate, which combines the mineral with citric acid, is one of the most common magnesium formulations, and has been studied as a more bioavailable option than magnesium oxide, which is poorly absorbed by your digestive tract. Ironically, the latter is often used to treat acute constipation, but it isn’t a good option to raise magnesium levels in the body since it’s not well-absorbed.
Citrate, on the other hand, is a jack of all trades magnesium for treating a deficiency, aiding in relaxation and sleep, or for use as a mild laxative. Natural Calm is a popular powdered supplement that dissolves in water, which uses magnesium citrate as the base.
Magnesium glycinate, which combines the mineral with the amino acid glycine, is the most popular and well-researched combination for treating sleep disorders and helping to reduce anxiety, depression, and stress. It is well absorbed in the gut, so can also improve motility and constipation symptoms when taking at night.
Amino acids are helpful for repairing proteins, and are generally beneficial for the gut, especially when you have damage to the tight junctions of the intestinal walls (leaky gut), which is common for people with IBS-related conditions. It is also a popular SIBO supplement. More on my favorite brand below.
Magnesium sulfate is more commonly referred to as Epsom salts and looks like a coarser version of table salt. It is usually used in bathwater to soothe sore muscles and promote relaxation. There is less evidence that this absorption method through the skin is powerful enough to combat a magnesium deficiency, so it’s best as a self care tool rather than a health supplement. You can buy big bags of Epsom salts at the pharmacy for use in the tub or get a more high-end salt combination with lavender essential oil and other calming scents. If you’re splurging, I like this soak from HigherDose.
Magnesium chloride is another chemical combination that forms a salt. You can find this form in tablet or capsule form as another well-absorbed multi-use supplement, or in topical applications. For those who don’t want to have sacks of salts in their bathroom, there are more space efficient magnesium sprays using magnesium chloride, and often a light carrier oil. These are great for using before a bath or sauna as a muscle relaxant, when your pores are open. But like sulfate there’s not much concrete information for using this as a supplement to raise magnesium levels if you’re deficient. HigherDose also makes a good one, or this brand is more widely available.
How does magnesium work as a sleep aid?The main benefit of magnesium is as a mild muscle relaxant. This helps activate a bowel movement by allowing your digestive system to stop constricting, and is especially useful for motility overnight.
Magnesium works in a similar capacity for sleep, allowing your body and brain to relax. It activates the parasympathetic nervous system, which also helps with anxiety and stress, which is often a consequence of getting stuck in fight or flight mode.
The best magnesium supplement for sleepWhile I used to love Natural Calm before bed, having a powder that dissolves in water sometimes had the unintended consequence of disrupting my sleep by making me have to get up to pee in the middle of the night! If you have a big bladder and your issue is falling, not staying asleep, this is a good and popular option. It comes in many flavors, though if you don’t mind the tartness of the citric acid, the healthiest option is always unflavored.
I’ve since switched to taking magnesium in capsule form, and my preferred brand is Healthy Gut’s Mag-HP. Their products are always formulated with gut health in mind (they also make one of the best digestive enzyme supplements). My code PHOEBE gets you $15 off all their products.
The formula includes 360 mg of magnesium along with 1,440mg of glycine (about a 1:2 ratio). This form of magnesium (chelated magnesium glycinate) is gentle on the gut and won’t cause upset stomach, loose stools, or lower stomach acid like some other forms can. It also contains ZERO fillers or additives, so you don’t have to worry about a negative reaction.
Per the bladder issue above, I also like that the pills include stronger doses per serving than most brands so I don’t have to swallow too many tablets before bed.
In 3 separate human studies, 3,000mg of glycine was shown to help you get into deep sleep more quickly, feel less drowsy the next day and feel more refreshed in the AM.
I have personally found it very effective on nights when my brain is wound up and I’m worried about having too many things on my to-do list tormenting me before bed. I take it about an hour before and it has a similar effect to reading a book, gently winding my mind back down and making me drowsy.
What is the best magnesium dosage for sleep?When considering magnesium dosages, you always want to consider your goals.
For use as an everyday sleep aid or for motility, around 300-360 milligrams before bed is an ideal maintenance dose. I usually take two pills of Mag-HP, which is 360 milligrams.
For serious constipation that’s not alleviated by the above dose, you can try doubling to 600-720 milligrams with dinner or at nighttime. Magnesium glycinate is not a traditional laxative or stool softener, so its effects are usually gentle even in larger doses. But every individual will need to find their sweet spot.
If you have a magnesium deficiency or stress disorder, talk to your doctor about the right therapeutic dosage and how to space your tablets out throughout the day.
What time to take magnesium for sleepTaking magnesium at night before bed is the ideal time to get your body ready for sleep, encourage your bowels to get moving overnight, and put a pin in that nighttime anxiety.
Some people take it with dinner. I personally find that an hour before bed is my sweet spot.
The 10 best magnesium-rich recipesAs I mentioned above, foods that are high in magnesium include leafy greens, legumes, whole grains (especially buckwheat), avocados, bananas, nuts and seeds. Here are some recipes from the Feed Me Phoebe archive that fit the bill and can be part of your on-going magnesium supplementation!
- Banana Bread Steel Cut Oatmeal
- Cleansing Green Kitchari Recipe
- Baked BBQ Salmon with Lentils and Collards
- Creamy Steel Cut Overnight Oats with Tahini
- Salmon and Quinoa Bowls with Tahini and Kale
- Smoky Spinach-Avocado Turkey Burgers
- Spanish Quinoa Pilaf with Kidney Beans
- Moroccan Red Lentil Soup with Chard
- Mexican Sweet Potato Hash with Black Beans and Spinach
- Red Lentil and Quinoa Burger
The difference between magnesium and melatoninMagnesium and melatonin are two totally different approaches to sleep aids. Melatonin is a hormone, so it’s best used at the same time every day and to begin with a low dose and slowly ramp up. This is not how most people use it, mind you. But it is how it is most effectively applied to the body.
Magnesium is a much more user-friendly option to start with and you have the added benefit of improving your digestion and mental health, two things that can often disturb sleep cycles. In many ways, it is a more holistic approach than melatonin and you don’t risk throwing off your other hormones in the process.
Neither of these sleep supplements are going to knock you out like an ambien or Nyquil. For something that’s more fast acting and powerful, but still natural, you can look into other compound formulas.
If you’re curious about other natural sleep aids besides magnesium, I have given a thorough write up of different over the counter options in my other post.
Any more questions about magnesium for sleep? Ask away in the comments sections! And if you try Mag-HP make sure to use code PHOEBE for $15 off.
This Moroccan harira soup is the perfect warming detox recipe. It is completely vegetarian and vegan but filling thanks to the red lentils, chickpeas and loads of vegetables like broccoli, carrots and parsnips. It’s so jam-packed with hardy, healthy ingredients it can double as an anti-inflammatory stew.
When she was in her 20’s, my mother lived in Morocco, which had a huge impact on her cooking. Growing up, my comfort foods included her baked fish with preserved lemons, kefta tagine, and lots of hearty soups like this harira recipe.
Harira soup is a Muslim staple for breaking the daily fast during Ramadan. It is usually packed with legumes like red lentils and chickpeas, and often times includes meat and broken spaghetti noodles in the rich tomato broth. In other words, it’s a kitchen sink soup that can be made in advance, reheated easily after dusk or before dawn, and is full of protein and fiber that is sure to keep you full for a long day of fasting.
The author Joan Nathan writes that harira has also become part of Moroccan Jews’ tradition of breaking the fast on Yom Kippur!
I usually turn to harira when I’m looking to clean out my vegetable drawer or need a simple detox soup that is easy to digest. As I explained in this recipe for the Indian detox staple kitchari, lentils and chickpeas are the easiest to digest when they are cooked down to mush and included in a mononutrient dish. For this reason, I’ve kept this Moroccan harira soup meat-free, with lots of winter vegetables like broccoli, parnsips, and carrots to bulk up the meal. It’s based on a vegan harira I developed for Tasting Table almost 10 years ago!
You can use any type of lentil in this harira, but I particularly love red lentils because they are quick-cooking and only take 15 to 20 minutes to become a porridge like consistency. If you need more red lentil recipes, you can see other incarnations in this other super comforting Moroccan red lentil soup recipe and also this red lentil curry.
What else can I add to this Moroccan harira soup?In terms of vegetables, a leafy green would also be delicious in this detox soup. You can add chopped kale, chard or spinach towards the end of cooking—even frozen greens will work well. If broccoli isn’t your thing, you can substitute cauliflower, though I love the pop of green it adds. To the carrots and parsnips, you can also add shredded cabbage. It’s not traditional at all but I do love it in my detox recipes.
Finally, if you didn’t want to keep this Moroccan soup vegan, you could brown a pound of ground chicken or turkey at the beginning of this recipe before adding the carrots. Red meat is more traditionally used in harira, but since I don’t have a pressure cooker, I prefer a leaner protein when experimenting at home. Chicken thighs also work well if you want to turn it into more of a Moroccan stew. And if you’re a lamb person, you might love this Moroccan lamb chili recipe.
What can I serve with harira soup?This is truly a meal in a pot, so you can enjoy the harira soup as is without any additions. When my gut is feeling up to it, I have a side salad. Sometimes I’ll top it with half a diced avocado since it complements the cilantro and lemon so well. A dollop of plain Greek yogurt also works if you aren’t dairy-free. Finally, when I’m not enjoying this soup as a detox recipe, I like to add a little extra heat with some hot sauce, chili crunch or cayenne in the spice blend.
For more cozy, healthy ideas for this time of year, try these other gluten-free soup recipes or this winter beet detox soup!
With health and hedonism,
Phoebe
PrintMoroccan Harira Detox SoupThis Moroccan harira soup is the perfect warming detox recipe. It is completely vegetarian and vegan but filling thanks to the red lentils, chickpeas and loads of vegetables like broccoli, carrots and parsnips. It’s so jam-packed with hardy, healthy ingredients it can double as an anti-inflammatory stew.Course SoupCuisine MediterraneanDiet Gluten Free, Vegan, VegetarianKeyword detox, soupPrep Time 15 minutesCook Time 20 minutesServings 4Author Phoebe LapineIngredients 2 tablespoons extra-virgin olive oil * 2 medium carrots finely chopped * 2 medium parsnips finely chopped * 1 small yellow onion finely chopped * 2 garlic cloves minced * 1 teaspoon sea salt * 1 teaspoon ground cumin * 1 teaspoon ground ginger * 1 teaspoon ground turmeric * ½ teaspoon ground coriander * ¼ teaspoon ground cinnamon * 2 tablespoons tomato paste * One 15-ounce can chickpeas drained and rinsed * 1 cup dried red lentils * 4 cups vegetable or chicken broth * 1 small head broccoli cut into tiny florets (about 2 cups) * 2 tablespoons fresh lemon juice * ¼ cup finely chopped cilantro leaves Instructions In a large pot set over medium heat, heat the olive oil. Add the carrots, parsnips and onion and cook, stirring occasionally, until soft, about 8 minutes. * Stir in the garlic, cumin, ginger, turmeric, coriander, cinnamon and salt and cook, stirring often, until the mixture is fragrant, 1½ to 2 minutes. * Add the tomato paste and cook for one minute more. Stir in the chickpeas and lentils. Pour in the stock, stirring any browned bits up from the bottom of the pot, and bring to a simmer. Reduce the heat to medium-low and cook until the lentils are tender, 15 to 20 minutes. * Off the heat, stir in the lemon juice and half the cilantro. Serve sprinkled with the remaining cilantro.
This one-pan Greek chicken and potatoes uses the simplest ingredients: fresh lemon juice, lots of olive oil, chicken stock, fresh herbs, and chicken thighs. It’s the easiest weeknight oven bake and is gluten-free, dairy-free, and can be made low FODMAP without the garlic.
Even though I already worked from home, I’ve found that the pandemic has fundamentally changed my relationship with certain types of cooking. Mainly, dishes that are quick to throw together but take longer than 30 minutes in the oven to bake.
Now instead of racing home, I’m usually around to get dinner together earlier. And I prefer something that I can just set and forget while I finish up my last hour of work or take an evening bath. And this means I’ve been making a lot more Greek lemon chicken and potatoes.
It’s one of those dishes that I’ve always thought of as too simple to need a recipe, but since I make it so often, I thought I’d finally get around to sharing it with you. Greek lemon-y potatoes are not the crispiest spuds around, but they make up for it in the flavor department.
You cut russet potatoes into large wedges (usually 8 per potato) and braise them in a mixture of olive oil (more than you would ever usually cook with), fresh lemon juice, garlic and chicken broth. For about an hour, the potatoes slowly soften in the broth, soak up that tangy goodness, and emit the most insane fragrance into your whole home.
While these potatoes make a large amount, it often seemed like a waste of a pan to just be making a side dish, so I started putting chicken thighs on top to make it a full meal in one casserole dish. Often you need little more than lemon, garlic and rosemary to make a roast chicken taste divine, so they were a perfect match for the marinade.
This Greek lemon chicken and potatoes recipe works with any woody herb. Oregano is perhaps the most traditional and authentic to Greek cooking, but rosemary and thyme are a classic pairing.
Can you make this Greek Lemon Chicken and Potatoes low FODMAP?Since the ingredients are so simple, this dish is also very easy to make low FODMAP. You can simply omit the garlic and rely on the woody herbs and lemon to make the dish sing. Potatoes are one of the best options if you’re looking to scratch the carb itch on a low FODMAP diet. Here is another low FODMAP chicken recipe if you’re in need of more ideas.
Can you make this Greek chicken and potatoes recipe on a sheet pan?I find that using a casserole or baking dish helps the lemony potatoes better submerge in the braising liquid, but you can also use a rimmed baking sheet. The end result will be slightly crispier potatoes, but less sauce to douse them with.
Can I swap chicken breasts?I prefer making Greek chicken thighs and potatoes or using whole legs since the bone and skin help maintain maximum juiciness. It also allows for more chicken drippings to enhance the potatoes. If you’re going to swap out chicken breasts, I would make sure to use bone-in skin-on breasts.
This Greek chicken and potato bake is also a great opportunity to use a whole roast chicken broken into parts. Regardless of what cut you use, so long as the bone is in, you will be keeping the same cook time of around 1 hour in the oven.
This Greek chicken and potato recipe is a refreshing departure from my usual chicken and rice casserole (CRC) but is equally easy, hands-off and delicious. If you’re looking for more one-pan gluten-free chicken ideas, here are some more that fit the bill:
- Sheet Pan Peri Peri Chicken and Potatoes
- Gluten-Free Chicken Paella Casserole
- Baked Chicken Thighs with Kalamata Olives
- One Pan Korean Chicken Thighs
Read on for this Greek lemon chicken and potato bake! And please let me know if you are craving any other easy chicken casserole ideas!
With health and hedonism,
Phoebe
PrintGreek Lemon Chicken and Potatoes (Gluten-Free)This one-pan Greek chicken and potatoes uses the simplest ingredients: fresh lemon juice, lots of olive oil, chicken stock, fresh herbs, and chicken thighs. It’s the easiest weeknight oven bake and is gluten-free, dairy-free, and can be made low FODMAP without the garlic. With less than 8 ingredients, you can probably make it right now using just what's in your pantry!Course Main CourseCuisine MediterraneanDiet Gluten Free, Low LactoseKeyword casserole, chicken, lowFODMAPPrep Time 10 minutesCook Time 1 hourServings 4Author Phoebe LapineIngredients 2 pounds russet potatoes cut into 8 wedges * 2 pounds bone-in skin-on chicken thighs about 6 or whole legs (about 4) * 3/4 cup chicken stock * 1/2 cup fresh lemon juice * 1/3 cup olive oil * 1 teaspoon sea salt * 1 teaspoon roughly chopped rosemary oregano or thyme * 4 garlic cloves crushed (optional) Instructions Preheat the oven to 375 degrees F. * Arrange the potato wedges in a 9 x 13 baking dish in an even layer (or, at least, with as many touching the bottom of the pan as possible). Place the chicken thighs or legs on top skin-side up. * In a liquid 2-cup measure, whisk together the stock, olive oil, lemon juice, salt, herbs and garlic. * Pour the marinade evenly over the chicken and potatoes. With your hands, take a few of the garlic cloves and herbs, and rub the tops of the chicken skin. Then tuck them away in the potato wedges. If you have extra, feel free to tuck a few sprigs of herbs in there as well. * Transfer the pan to the oven for 40 minutes, uncovered. * Remove the pan from the oven, if there are any potatoes that haven’t been submerged in liquid, try to rearrange them so they are. * Increase the oven temperature to 425 degrees. Return the pan to the oven and bake until the potatoes are tender, the chicken skin is crisp, and the liquid is almost absorbed (they should still be a bit saucy). * Remove from the oven and serve directly from the pan alongside a green salad or wilted spinach. Video
Baked in an oven-proof skillet, this shrimp casserole is made with leeks, corn (fresh or frozen), Arborio rice, clam juice, coconut milk, and topped with shrimp. It’s my favorite formula for a gluten-free casserole recipe that’s ready in under 1 hour!
You’ve heard me opine about Chicken and Rice Casseroles (CRC’s) many times, and at a higher clip than usual this year. There’s a lot to love: no stovetop work—everything gets tossed together in a mixing bowl and poured into a pan. Many of my CRC flavor profiles are inspired by soups, but zero of them actually require a can of one as the base.
I borrow from this formula whenever I’m at a loss for new gluten-free recipe ideas, which tends to happen when I’m deep at work on a new cookbook. And that is exactly how I arrived at this baked shrimp casserole inspired by a seafood and corn chowder.
Remarkably I had never taken my gluten-free casserole recipe formula and used shrimp as the main protein, and CHOWDER as the creamy canvas. For this shrimp and rice casserole I borrow from this dairy-free corn chowder recipe—an old summer fave. It uses coconut milk, fresh corn off the cob (though you can use frozen in non-summer months), fresh leeks, scallions and thyme. (Don’t worry, I’ve offered some low FODMAP tweaks in the recipe below.)
Can you make this baked shrimp casserole in advance? The only difference between a CRC and a SRC is that the seafood cooks much quicker than the rice does, so you need to add it later on in the cooking process—easy enough. This shrimp casserole recipe a great make ahead dish for this reason. Just cook the rice until it’s al dente, remove from the oven until you’re ready to eat, pop the shrimp on top and dinner is complete in 10 minutes.
Can this gluten-free casserole recipe also be low FODMAP?This baked shrimp casserole can be adapted to be low FODMAP. But if you don’t want the hassle, check out this low FODMAP shrimp recipe or this shrimp packet recipe that can also be low FODMAP.
If you’re simply looking for recipes without lactose, here are some more dairy-free recipe suggestions.
Can you make this shrimp casserole recipe year-round?Fresh corn is always a perk, but you can easily make this casserole in the winter months using frozen corn, which is not too far off from it’s peak deliciousness. I would avoid canned corn since it tends to be a little anemic.
This seafood corn casserole is especially festive during the holiday season. During the summer months, if you want to go with more of a succotash theme, this shrimp and rice casserole recipe would also be delicious with some diced zucchini or summer squash thrown in the mix.
You can also add some chopped kale for more veg. But I love serving this alongside an acid-forward bright salad to offset the creamy base.
Lastly, if you can’t find it at the store, you can use fish stock or regular chicken broth as a clam juice substitute.
Read on the for this shrimp and corn chowder rice casserole, one of many easy recipes with shrimp from my archives. And please leave your requests in the comments for the next coming of the CRC or SRC!
With health and hedonism,
Phoebe
PrintBaked Shrimp & Rice Casserole (Gluten Free)Baked in an oven-proof skillet, this shrimp casserole is made with leeks, corn (fresh or frozen), Arborio rice, clam juice, coconut milk, and topped with shrimp. It's my favorite formula for a gluten-free casserole recipe that’s ready in under 1 hour! The creamy (yet dairy-free) chowder base is salty, sweet and satisfying. You can easily make this year-round by subbing frozen corn (about 2 cups). To make this low FODMAP, reduce corn to 2 cobs, omit leek, use only green scallions and sub 1 cup stock for half the coconut milk. Course Main CourseCuisine AmericanDiet Gluten Free, Low LactoseKeyword casserole, rice, shrimpPrep Time 10 minutesCook Time 45 minutesServings 4Author Phoebe LapineIngredients 4 ears corn shucked and kernels removed * 1 leek trimmed and thinly sliced * 1 bunch scallions thinly sliced * 1 ¼ cup Arborio rice * One 15-ounce can coconut milk * 8 ounces clam juice * ½ cup dry white wine * 2 tablespoons olive oil or melted butter * Sea salt * ½ teaspoon dried thyme or 4 sprigs fresh * ½ teaspoon red pepper flakes * ¾ pound peeled deveined shrimp * 2 tablespoons lemon juice from half a lemon Instructions Preheat the oven to 400 degrees F. * In a large mixing bowl, combine the corn kernels, leeks, scallions, rice, coconut milk, clam juice, white wine, olive oil or butter, 1 teaspoon sea salt, thyme, and red pepper flakes. Fold the ingredients together until well-mixed. * Transfer to a 15-inch oven-proof skillet or a 9 x 13 casserole dish and arrange in an even layer. Bake the casserole for 40 minutes, or until the rice is tender and most of the liquid is absorbed. Remove from the oven, fluff the rice to redistribute, and nestle the shrimp on top in an even layer. Season lightly with salt and drizzle with the lemon juice. * Return to the oven for 5 to 7 minutes, or until the shrimp are light pink and curled. * Set the casserole aside to cool for a few minutes, then garnish with additional scallions and serve! Video
If you’re looking for a hostess gift, wine for a holiday meal, or simply a go-to weeknight bottle to add to your collection, these biodynamic and organic wines are a great place to start. I’ve rounded up red and white wines that are both delicious, affordable and made sustainably. As I’ve admitted in the past,... Continue Reading about The Best Affordable Biodynamic and Organic Wines
This low FODMAP dessert is a rich and creamy blender chocolate mousse that requires no cooking at all. The recipe is thickened with coconut oil and nut butter, which makes it dairy-free, gluten-free, paleo, and vegan. Since I don’t have any sweet recipes in my cookbook, I get asked all the time about low FODMAP... Continue Reading about Decadent Dairy-Free Chocolate Mousse (Low FODMAP)
This simple baked eggplant casserole is an easy idea for dinner. Known as “Imam bayildi” in Turkey, thinly sliced eggplant combines with canned diced tomatoes, yellow onion, garlic and herbs into a lasagna-like slab. Made using a combination of the stovetop and oven, it’s a deliciously simple, flavorful meal that is also vegan, paleo, gluten-free... Continue Reading about Turkish Eggplant Dinner Casserole (Imam Bayildi)
If you’re looking to heal your gut with collagen-rich bone broth, or simply need a base for low FODMAP soup, this low FODMAP chicken stock recipe is the perfect thing to have in your back pocket. It’s easy, nourishing and much less expensive than buying store bought pre-made broth. All you need are chicken wings,... Continue Reading about Gut-Healing Low FODMAP Chicken Stock
These steel cut overnight oats are thickened with tahini, flavored with cinnamon and lightly sweetened with honey. By boiling the oats for a few minutes in dairy-free milk, they loose some of their bite and create a rich, creamy gluten-free porridge. It’s a fiber-forward breakfast, and the perfect make-ahead healthy oatmeal recipe. You can substitute... Continue Reading about Rich & Creamy Steel Cut Overnight Oats
As knowledge grows about PFOAS and other forever chemicals in cookware, I get asked what the best non-toxic cookware and safest nonstick pans are for health all the time. In this guide, I review the best options for ceramic, cast-iron, and nonstick pans that are all completely safe to use. I include a list of... Continue Reading about The Best Non-Toxic Cookware and Safest Nonstick Pans
This single skillet low fodmap chicken recipe is perfect for a quick weeknight dinner. Even without the garlic and onion, the cacciatore is full of classic Italian flavor. Long before I wrote my cookbook, I first served this low FODMAP chicken recipe at our annual murder mystery party. Yes, this is as dorky and sensational... Continue Reading about One Pan Low FODMAP Chicken Cacciatore
I’ve made a lot of gluten-free meatballs over the years, but this beef meatball recipe might be the most classic. Flavored with the Italian trio of basil, onion and garlic, and bound together with egg and ground oats, then tossed in a dairy-free spicy harissa tomato sauce, they are my go-to for quick weeknight meals.... Continue Reading about 25 Minute Gluten-Free Beef Meatballs
Soup is one of the harder dishes to make without garlic and onion, but there are plenty of tricks to build flavor in other ways. In the case of this low FODMAP tomato soup recipe, a garlic and chili infused oil does double duty as a topping and in creating a rich, creamy texture without... Continue Reading about Low FODMAP Roasted Tomato Soup
One of the hardest parts of the low FODMAP diet is that it eliminates so many store-bought shortcuts—the pasta sauces, dressings, and condiments—that make weeknight cooking so easy and quick. But there are still many delicious ways to get a meal on the table without too much stress, which is exactly why I put together... Continue Reading about The 32 Best Low FODMAP Dinner Recipes (Chicken, Pasta and More!)
Despite having pancakes and waffles at the center of the cuisine, The Netherlands is one of the easiest places to travel if you’re gluten-free, especially in the big cities. This guide covers the best gluten-free restaurants in Amsterdam, including quick fast casual lunch options and more upscale fine dining options. I also share some of... Continue Reading about A Healthy Hedonist’s Guide to Amsterdam
If you’re looking for a lentil burger recipe, these gluten-free veggie patties are super flavorful and easy to put together. The red lentils melt away as they cook and become the perfect binder for quinoa, oats, curry powder and lots of digestive spices. When I went back to eating legumes after the low FODMAP diet,... Continue Reading about Curried Red Lentil Burgers with Quinoa and Mint Raita (Gluten-Free)
If you’re traveling to Puglia Italy and looking for gluten-free friendly restaurants or ideas for a road trip that covers the best food and beaches, this guide is for you. Puglia, also known as the heel of the boot, has been on my travel wish list for years. Since the region includes stretches of coast... Continue Reading about The Best Gluten-Free Restaurants in Puglia (Plus Beaches, Hotels and Ways to Plan Your Road Trip)
If you’re a gluten-free traveler craving pizza, pasta, tiramisu, gelato in a cone, or any classic Italian dishes–fear not! In my gluten-free restaurant guide to Rome I have the best places to eat all the traditional dishes of Roman cuisine, plus a few more delicious finds. Here’s what we’ll cover in this gluten-free guide to... Continue Reading about The Best Gluten-Free Restaurants in Rome (Pasta, Pizza, Gelato & More!)
I’m rounding out my many healthy hedonist guides to Italy with this list of gluten-free restaurants in Venice, complete with lots of information about what to order on the menu and what dishes in Venetian cuisine are the most gluten-free friendly. I recently spent a few nights in Venice, my second visit eating at gluten-free... Continue Reading about The Best Gluten-Free Restaurants in Venice
One of the most popular chapters of my book, SIBO Made Simple, is the medicine cabinet section where I give a whole chart on types of SIBO supplements, from natural remedies for symptoms, to how to make your treatment work better, to essentials for prevention, especially while traveling. And since questions on SIBO supplements also... Continue Reading about The Best SIBO Supplements: For Managing Symptoms, Leaky Gut, Travel and More!
If you’re looking for a vegetarian low FODMAP recipe, this baked eggplant is super easy, perfect for a low key dinner or room temperature side as part of a larger buffet. It’s adapted from Ottolenghi’s Jerusalem but I made it gluten-free, dairy-free and vegan. Recently, a friend was asking me for eggplant recipe ideas. She had... Continue Reading about Ottolenghi-Style Baked Eggplant with Quinoa and Tahini (Low FODMAP Optional)
I absolutely love easy oatmeal recipes – they’re a simple, healthy breakfast. This creamy snickerdoodle-style low FODMAP oatmeal is made with gluten-free rolled oats, a dash of cinnamon, almond milk (or oat milk), and is sweetened with coconut sugar and maple syrup. Made stovetop in a saucepan, this nourishing breakfast oatmeal is ready in just 15 minutes. After my tooth extraction, I got on a... Continue Reading about The Best 15-Minute Low FODMAP Oatmeal
Whether you’re dealing with Hashimoto’s, the MTHR gene, or simply a sluggish liver, sometimes we all need a little reset. These easy detox recipes are the perfect way for your liver to detox naturally. People tend to get really hung up on the concept of detox. They purchase expensive powders, supplements, juice cleanses and protocols.... Continue Reading about 20+ Delicious & Easy Detox Recipes (Soups, Smoothies & More)
If you love my wintery detox soup with beets, you are going to fall hard for this summer version with tons of fresh garden vegetables and anti-inflammatory turmeric. It’s perfect for days when your liver or digestive system needs a little downtime. After taking 3 years off the wedding circuit, my first one back for... Continue Reading about Summer Detox Soup (Low FODMAP, Vegan)
If you’re a regular around here, you may have noticed that new recipes have been a little scarce this year. I wish I could say I was taking time out for my mental health. But, in fact, I’ve been staying quite busy driving myself crazy in new and exciting ways. Which is all to say:... Continue Reading about My New Cookbook: Carbivore! (+ Ways to Get Involved)
For a low FODMAP version of this healing kitchari recipe, that might be more appropriate for the IBS / SIBO set, you can find an updated recipe in my cookbook, SIBO Made Simple. Some version of this healing kitchari recipe has been on rotation in my kitchen for years, ever since I began learning more... Continue Reading about Ayurvedic Cleansing Green Kitchari Bowl
The truth is, I’ve always been terrible at eating breakfast. And I usually drop the ball completely unless I have something ready in the fridge for the week like this banana bread baked steel cut oatmeal recipe. While you can do a make ahead oatmeal recipe with any type of oats (like this low FODMAP... Continue Reading about Banana Bread Baked Steel Cut Oatmeal
This low FODMAP shrimp diablo rice bowl recipe is packed full of warm Mexican-inspired flavors. It is based off of a traditional Mexican dish, camarones a la diabla. My version is gluten-free and low fodmap, and has the perfect amount of spice from guajillo chiles! If you want more ideas, check out this other low... Continue Reading about Low FODMAP Shrimp Diablo Rice Bowls with Kale
It seems like almost every week during my Q&A’s someone asks me about the best digestive enzymes, and which supplements I specifically recommend for people with IBS and SIBO. When I first started my SIBO treatment way back in 2018, one of the first things my doctor did as an adjunct to the herbal antimicrobials... Continue Reading about The Best Digestive Enzymes Supplement for IBS and SIBO
This vegan crispy baked tofu recipe is brought to you in partnership with my friends at GT’s Living Foods and COCOYO Living Coconut Yogurt. As always opinions are 100 percent my own. Thank you for supporting the brands that make this site and my gluten-free salad cravings possible! Let me tell you quickly about one... Continue Reading about Crispy Baked Tofu Salad with Creamy Lemon Poppy Dressing (Vegan + Low FODMAP)
This recipe was created in partnership with Prosciutto di Parma, whose cured hams I dream about on a regular basis. It’s often the simplest things that end up blowing my mind in the kitchen. I remember when I was down in Brazil and first learned about this bacon-wrapped hearts of palm recipe in a local... Continue Reading about Twigs in a Blanket with Sundried Tomato Pesto
On April Fools Day in 2020, I had my first miscarriage. Exactly one year later, on April 1st 2021 I had my fourth. It used to be one of my favorite holidays, and the side of myself that loves humor (and pranks) wants to say that maybe it’s karma for all of the mayhem I’ve... Continue Reading about My 4th Miscarriage Anniversary (& Mourning the Others in Between)
It has been a criminally long time since I introduced a new CRC (chicken and rice casserole) to the site. These one pan dump-and-stir recipes have become a bit of a signature and I’m always asking for requests. Recently, someone who had just made this shawarma version suggested I do a chicken paella recipe for... Continue Reading about Chicken Paella Rice Casserole with Peas (Low FODMAP Optional)
As I lamented in this post, while there has been so much innovation in the gluten-free food space over the last decade, gluten-free pizza crusts have lagged far behind their other carb-y counterparts. I’m taking about pasta and bread, of course. But there’s been some progress recently, especially at restaurants, where it is now commonplace... Continue Reading about The Best Gluten-Free Pizza Crusts (Store Bought Brands and Homemade)
This orzo and salmon piccata casserole is a huge one pan win on the gluten-free front. In my pre gluten-free glory days, orzo used to be one of my favorite pasta shapes. Probably because it resembles my second favorite carb (rice) and because it generally cooks much quicker than tubes, spirals and the like. Which... Continue Reading about One Pan Orzo and Salmon Piccata Bake (Low FODMAP Optional)
The first year of the pandemic, Friday gluten-free pizza dinners became a comforting salve in our schedule. We called it TGIF Friday pizza night…and I’ll let you guess what that extra F stands for.
The weekly occurrence meant a lot of time to sample different store bought gluten-free pizza crusts, boxed mixes and homemade options, like this gluten-free chickpea pizza crust. I’ll have to do a separate post with all my favorites. But when it came to freeing up necessary freezer space, the “socca” chickpea pizza crust became our favorite go-to.
All you need is chickpea flour and water, which given the state of our pantry, were always reliable resources. The batter comes together in minutes, cooks in just 10 in the oven, and then is ready for all manner of toppings.
We tried to get a little creative with our sauce game, sometimes opting for BBQ as the base, other times a simple Rao’s marinara. But if I had a little more time, I loved making a homemade sundried tomato pesto.
Especially with the homemade chickpea pizza crust, it adds a lovely sweetness. This chickpea crust, also called Socca, tends to be more sponge-like, so really soaks up all the extra oil (in a good way) and becomes a lovely flatbread.
For this gluten-free pizza recipe, I used roughly chopped broccolini (regular broccoli works too!) and raw arugula as the topping, along with some torn fresh mozzarella. You could omit the cheese or use plant-based options to make this vegan.
And if you’re low FODMAP, you can easily use a regular gluten-free pizza crust instead of the chickpea. About half a pie would be a suitable serving if you keep the total cheese under ½ cup shredded mozzarella.
I designed this recipe in partnership with a wine brand, so it goes perfectly with a light pinot noir. I’ve been drinking less and less since the OG TGIF-FPN, but Fridays are always a lovely time to enjoy a glass of something, especially if pizza is involved.
Read on for this recipe for sundried tomato pesto pizza with broccolini and arugula!
With health and hedonism,
Phoebe
Print Gluten-Free Sundried Tomato Pesto Pizza with Broccolini and Arugula This gluten-free pizza is made with a chickpea crust. I made my own based on this recipe, but you can also buy this store bought one. Of course, any gluten-free pizza crust will do! If you don't have broccolini, you can use regular broccoli. For a low FODMAP version, use a regular gluten-free pizza crust, ½ cup shredded mozzarella or less, and stick to half a pie as one serving. Prep Time 10 minutesCook Time 15 minutes Servings 2 Author Phoebe Lapine Ingredients* 10- ounce jar sun-dried tomatoes in olive oil * ¼ cup walnuts * 1 small garlic clove * 1 tablespoon lemon juice fresh * Sea salt * 1 gluten-free pizza crust (I made this chickpea crust) * 8 ounces fresh mozzarella torn into chunks * 1 bunch broccolini cut into 1-inch pieces * 1/2 cup baby arugula * 1/4 teaspoon crushed red chili flakes
Instructions* Preheat the oven to 450 degrees F. * In a small food processor, combine the sundried tomatoes and their oil, along with the walnuts, garlic, and lemon juice. Puree until smooth. Taste for seasoning and add salt as necessary. * Arrange your gluten-free pizza crust on a parchment-lined baking sheet. Slather it with a thin layer of the sundried tomato pesto. Scatter the mozzarella, broccolini, red chili flakes evenly onto of the crust and season with salt. * Transfer to the oven and bake for 10-12 minutes, or until your crust is golden brown and the cheese is bubbling and beginning to brown. Top with the arugula and cut into slices.
Super Bowl season is always a tricky time to balance health and hedonism. During the “before times” you could usually find me shoveling fistfuls of salami off a meat tray in order to be less jealous of the casserole dishes of baked pasta being served to the non-gluten-free members of my friends’ watch party.
But it’s entirely possible to cater to both your game day guests and your gut, especially with delicious apps like these gluten-free sweet potato fritters.
They are essentially Korean-influenced latkes, with spicy, tangy fermented kimchi playing a role in both the veggie batter and the aioli. Cooking the kimchi does negate some of the probiotic benefits, but you get them in full force in the condiment on top.
Sweet potatoes are rich in antioxidants and fiber, while the leek and scallions—members of the allium family—contain lots of prebiotic fibers that your gut loves. The kimchi has both probiotics and prebiotics—what we call a symbiotic in the supplement aisle.
To make these fritters low FODMAP for the SIBO folks, you can easily sub a cup of plain shredded cabbage for the kimchi and leek, and stick with just the green parts of the scallions. If you make this version of the sweet potato fritters, they will be similar to these okonomiyaki, another great low FODMAP fritter option! Kimchi should be fine in moderation so long as you don’t have a histamine issue and the kimchi you buy doesn’t have garlic or onion, so feel free to leave it in the batter or the aioli if so.
But even if you omit these things entirely, they should still work. I’ve made riffs on these gluten-free sweet potato fritters so many times and even the plainest ones are delicious.
I created this recipe in partnership with the folks a Kean Health, a new gut testing company that I’m excited to be taking for a test drive! I wanted to explain to their audience that in addition to choosing high quality ingredients, we also want to always use them correctly. Even though we are pan-frying in this recipe, I chose avocado oil because it’s a healthy fat and, more importantly, has a high burning temperature.
For the flour, I love using chickpea or brown rice flour, but you can substitute whatever gluten-free option you have on hand.
To make the gluten-free sweet potato fritters in advance or give them an extra crispy finish, simply reheat on a baking sheet in a 400 degree oven until sizzling, about 10 minutes. You can even freeze them and thaw this way before a party. I did this many times when I used to cater – there was always some sort of gluten-free fritter on my finger food menu!
Read on for this gluten-free sweet potato fritters recipe!
With health and hedonism,
Phoebe
Print Gluten-Free Sweet Potato Fritters with Leeks and Kimchi Even though these gluten-free sweet potato fritters have leeks and kimchi in them, they are pretty easy to adapt to be low FODMAP. Just sub a cup of plain shredded cabbage for the kimchi and leek, and stick with just the green parts of the scallions. But kimchi should be fine in moderation so long as you don’t have a histamine issue and the brand you buy doesn’t have garlic or onion, so feel free to leave it in or use in just the aioli. This recipe was created in partnership with Kean Health. Prep Time 15 minutesCook Time 10 minutes Servings 2 dozen fritters Author Phoebe Lapine Ingredients* 1 medium sweet potato about ¾ pound, peeled and coarsely grated * 1 medium leek white and light green parts only thinly sliced * 4 scallions thinly sliced on the bias, divided * 1/2 cup finely chopped kimchi liquid drained, divided * 1 teaspoon toasted sesame oil * 2 large eggs beaten * 1/3 cup brown rice or chickpea flour * 1/2 teaspoon sea salt * 1/3 cup organic mayonnaise * Avocado oil for frying
Instructions* In a large mixing bowl, mix the grated sweet potato, leek, half the scallions, half the kimchi, sesame oil, eggs, flour, and salt until smooth. * In a small mixing bowl, add the remaining scallions and kimchi, along with the mayonnaise. Taste for seasoning and add more salt as necessary. * In a large heavy-bottomed skillet (preferably cast iron), heat a thin layer of oil. Add the fritter mixture to the pan in batches, a heaping tablespoon per patty, and fry over medium-high heat until golden on both sides, about 2 minutes per side. Remove the fritters to a paper-towel lined plate and repeat with the remaining batter, adding more oil as necessary (about 4 batches total, depending on the size of your pan). You can keep the early batches warm on a baking sheet in a 400 degree F oven until finished. This can also help get them extra crispy. * Serve immediately with the kimchi aioli and more scallions for garnish.
Unless you’re new around here, you might have noticed it’s been a while since our last episode. In fact, you may have thought you’d never hear from me again.
But NO! I’m popping back into your podcast feed with a very important year of SIBO in review: an update on all the things that have happened in the world of IBS research since we hung up our mics after the end of the 4th and final season of the podcast.
I am so thrilled to have a return guest, the king of SIBO himself, Dr. Mark Pimentel.
If you’re been down the SIBO rabbit hole for a while now, Dr. Pimentel likely needs no introduction. He’s the director of The Pimentel Lab at Cedars-Sinai in Los Angeles, where he researches many pieces of the puzzle related to IBS, gastrointestinal motility and bacterial overgrowths. He’s published dozens of studies on these subjects, and it’s fair to say that much of the data-backed information we’ve covered throughout the 4 seasons of this podcast, has been discovered through Dr. Pimentel’s work.
He was last on the show almost 2 years ago in February 2020, and in that interview he promised that there would be many exciting developments for those with Post-Infectious IBS, Methane overgrowths, and Hydrogen Sulfide SIBO.
So today we’re going to hear a little status update.
Resources, mentions and notes: * The SIBO Made Simple Book – ON SHELVES NOW!! * Submit your book receipt to join Gut Heal Bootcamp * Pay it forward: write a book review on Amazon to support my work (you don’t have to have bought it there) * Join the SIBO Made Simple Facebook Community Page * Subscribe to the newsletter (and receive a free low FODMAP cookbook) * Follow me on Instagram to keep the conversation going * Check out my blog for free recipes and SIBO resources
This episode is brought to you by SIBO Made Simple – THE BOOK! Part patient guide and part cookbook (complete with over 90 low FODMAP recipes), this is your trusty road map to become your own intestinal detective, gut problem solver, and critter-free kitchen crusader. To find out more details about the podcast bonuses and to submit your receipt, click here.
We are also brought to you by* Kean Health, one of the companies that is making it super easy to stop guessing and start testing. KEAN HEALTH’s Gut+ test gives me the literal inside scoop on what is going on in my gut, along with personalized, actionable takeaways based on my results. What I love about them is that they take complex intricate science and make it doable to make real lasting changes to my life based on the information. Right now Kean Health is offering 20 percent % OFF WITH CODE PHOEBE15. Click here to learn more.***
This chicken and white bean stew recipe came into my life at the perfect time.
When I got my positive COVID test in France, my brain immediately went to what the hell I would cook for myself to get me through the week. I needed something easy, comforting, with full chicken soup vibes, but hearty enough to also satiate my human garbage disposal of a husband.
Luckily, Alison Roman’s Twenty Twenty Stew landed in my inbox at just the right moment. Her bowl of goodness uses humble white beans and cabbage as the base, but gets a little pizzazz from frizzled onions and the requisite “dill girl” amount of dill.
Since I’d had my eye on the gorgeous glass jars of flageolets—the delicate, chic French cousin of other inferior white beans—I knew I had to make it. But since my gut is still not in a position where it can handle an ENTIRE bowl of legumes, I knew I’d have to make it a hybrid chicken and white bean stew.
This recipe was truly born out of the worst AirBnB kitchen I’ve ever had (we moved after one night), so it’s a testament to the ease of this one pot wonder that we were able to be well fed for 24 hours. It’s a long story, but we ended up having to make it on a hot plate since the induction stove broke!
To the cabbage, I added dried shitake mushrooms (but called for fresh below) and finished the beige party with a few large handfuls of baby spinach to add a little more green. And because, when in Paris, I stirred in a spoonful of Dijon.
The result is a chicken stew that is lemony, peppery and packed with veg, but is still slightly thick and luscious thanks to the beans. Even back home when I recreated it for you fine folks and was without the superior beans that came in their own flavorful bouillon, it was incredibly delicious and satisfying.
While I know on the surface this is absolutely not a low FODMAP or SIBO-friendly recipe, I want to ring home that stews like this are the perfect way to experiment with your diet, adding small quantities of previously no-no ingredients like I did here with the beans, onions and shitakes. If not all three, perhaps choose just one and give it a try. You can always up the quantity of the chicken or add other leafy greens to make up for any omissions.
Basically, don’t’ run away at the sheer mention of chicken and white bean stew. There are ways to play around and still enjoy the basic canvas of this dish.
Read on for the full recipe for this chicken and white bean stew with cabbage and dill. And if you’re curious about my Paris trip (pre-COVID at least!), I always update this post with new recommendations!
With health and hedonism,
Phoebe
Print Chicken and White Bean Stew with Cabbage and Dill This chicken and white bean stew was inspired by Alison Roman’s twenty twenty stew. Since this is a legume tentative girl’s version, I added chicken and reduced the amount of beans. And since I can’t help but add extra veg, shitakes and spinach got thrown into the mix. This stew is very versatile, so if you don’t have either of those ingredients, feel free to leave them out. Same goes for the wine, which I didn’t use the first time I made this. Prep Time 10 minutesCook Time 50 minutes Servings 4 Author Phoebe Lapine Ingredients* 2 tablespoons avocado oil or olive oil * 1 pound boneless skinless chicken thighs about 4 * Sea salt * 2 tablespoons butter optional * 1 sweet onion halved and thinly sliced * 3 cups Chinese or green cabbage about ¼ of a medium head * 8 shitake mushrooms thinly sliced * ½ cup white wine optional * One 15-ounce can cannellini beans white beans or flageolet, rinsed and drained * 5 ounces baby spinach * 1/3 cup roughly chopped fresh dill divided * 1 tablespoon fresh lemon juice * 2 teaspoons Dijon mustard
Instructions* In a large Dutch oven or heavy stockpot, heat the oil over medium-high heat. Season the chicken on all sides with salt and place in the pan smooth-side down. Cook the chicken until nicely browned, about 4 minutes per side. Remove to a plate and set aside. * Add the butter to the pan, if using, along with the onion. Sauté, stirring infrequently, until the onion has begun to brown and crisp, about 8 minutes. Remove half the onions from the pan and set aside. * Stir in the cabbage and mushrooms and continue to sauté until soft, about 5 minutes more. Season with 1 teaspoon salt and pour in the wine, if using, scraping up any brown bits from the bottom of the pan. Mix in the beans and arrange in an even layer. * Return the chicken to the pot, nestling it into the bean mixture. Add 4 cups of water, making sure that the chicken pieces are submerged. You can add more if necessary. Bring to a simmer and cook over medium-low heat, undisturbed, until the chicken easily breaks apart into pieces when pressed with a spatula, 30-40 minutes. * Off the heat, stir in the spinach, half the dill, lemon juice and mustard. Allow the stew to sit for a few minutes so the spinach becomes fully wilted. Taste the broth for seasoning and add more salt as necessary. * To serve, ladle the stew into bowls and garnish with the reserved dill and crispy onions.
The last time we were in Paris 3 years ago, my husband looked up a list of the best croissant in the city and was determined to try them all.
This was in 2018, and it being pre-pandemic times, we had a lot of ground to cover in the city—restaurants to dine in, museums to wander. Needless to say, trekking several arrondissement out of our way in the name of picking up a pastry that I could not eat (if you’re new here, this is a gluten-free website!) did not rank high on our collective priorities.
But this trip being in COVID times, who wouldn’t want a citywide scavenger hunt that kept us outside? And thus, the 2021 #croissantcrawl was born.
As we began posting Charlie’s first few finds on Instagram, this name became controversial with French speakers, as he was often critiquing pain au chocolat and not just plain croissants. This might give you an idea of how well-thought out the crawl was in its naissance.
But as we got going, the criteria began to take shape: texture, flavor of the pastry, chocolate (distribution and amount). And the ratings were on a scale of 1-5 belly rubs, 5 being the best.
To create his list, Charlie cross referenced a few of the best croissants in Paris articles like this, this and this. Many of these mixed different kinds of pastry. After dabbling at the beginning, we decided to just compare pain au chocolat. You can see those in the first half of the list, and then we included a few other favorite croissant he had elsewhere.
There were still a few boulangeries that we didn’t get to, so if we missed one of your favorites, please weigh in in the comments section! We try to come back to Paris (where I spent some of my childhood) every 3 years or so, and will happily pick up this quest then.
Also, clearly I did not personally try any of these pain au chocolat and at times disagreed with Charlie’s findings simply on look, feel and taste-memory. Don’t shoot the videographer!
Lastly, if you too are gluten-free and this post makes you drool with envy, there are some outstanding places in Paris for gluten-free bread and pastries. Check out my on-going guide to Paris here. I update it after every trip! Croissants are the hardest gluten-free pastry to find and are often just a shell (or a mini me version) of the real thing. See the picture above – the little guy is the GF croissant!
And without further ado, onto the best chocolate croissants in Paris.
With health and hedonism,
Phoebe
THE BEST PAIN AU CHOCOLAT IN PARIS
We are going to start in descending order, so please read on for our favorites at the end! Also note that while some boulangeries did not have our favorite pain au chocolat, they sometimes made a mean croissant, which we accounted for at the end.
I must also note that the competition between the top 4 pain au chocolat was very stiff. Any one of them is a fantastic treat.
Julhes Paris
Belly rubs: 2
This croissant came recommended by a reader. It wasn’t on our original list, but we happened to pass by and wanted to give it a try. Charlie was not impressed by the flavor and said it was on par with a mediocre hotel pain au chocolat he had deigned to eat at another point in the trip. He is a stickler for chocolate distribution and as you can see instead of two separate tubes, they are stacked on top of one another. Mon dieu!
La Maison d’Isabelle
Belly rubs: 2.5
Charlie is not one to judge a book by its cover, but if the nearly burnt outer shell was any indication, perhaps we had stumbled upon a bad batch at the end of the day. The interior was no better: dried out and overbaked. Though he did add a generous note that it gave the pastry an interesting peaty flavor. This was a real shame because the regular croissant (though also from the end of the day) was exceptional. You can see them side by side below.
Arnaud Delmontel
Belly rubs: 3
This was another boulangerie that we happened upon after wandering down from Montmartre into the Pigalle neighborhood. It had a long line outside so we gave the PaC (pain au chocolat) a try. It was a little small in form and not nearly crispy enough on the outside or flavorful to put it in the top half of the rankings. He tried it side by side with the La Maison d’Isabelle and it still was head and shoulders above, even if only .5 in the belly rub ratings.
Graine
Belly rubs: 3.5
This PaC from the trendy Oberkampf neighborhood had very little chocolate, which is one of the main elements that tips the belly rubs in a boulangerie’s favor (this is my husband’s rating system, after all). But he said that the pastry was super tasty and almost made up for it. He wanted to also note that this boulangerie is better known for its baguettes and other breads. Charlie had a ham and cheese sandwich that he said was the best of his life.
Des Gateaux et Du Pain
Belly rubs: 4
This was the first stop on our very long croissant crawl and the regular croissant shone a little brighter than the PaC (it’s pictured above alongside my sad GF croisant from Noglu). Charlie said that the pastry had amazing flavor but it wasn’t airy enough for his liking. The outside has a perfect, crisp feel to it but the inside was too doughy. Editor’s note: this is my kind of PaC! But I defer to the judge.
Des Pains et Des Idees
Belly rubs: 4.25
Okay, now we are getting to the big guns. From here on out the ratings were very close and all were met with many belly rubs. This PaC had some of the most beautiful lamination, second only to Mamiche below. It also had some of the most flavorful chocolate. The distribution wasn’t as even as some of the others, but it was thick and really made a statement. Ultimately, though extremely enjoyable on the chocolate and texture fronts, Charlie didn’t feel that the flavor of the pastry was as strong as some of the remaining contenders.
Sain
Belly rubs: 4.5
Personally, I wasn’t that impressed by the look of this croissant. But it had not one or two, but THREE barrels of chocolate inside. I’m surprised it didn’t win outright just for this feat, since we know how our judge loves chocolate quantity and disbursement. Where this PaC got dinged was on the outer layer, which was ever so slightly over baked and dry (perhaps what my eye was picking up on).
Stohrer
Belly rubs: 4.6
Many PaC connoisseurs feel that this is the best in the city. The boulangerie, after all, has been around since 1730. When we last began our very limited quest to find the best pain au chocolat in Paris this was the one place we stopped. The croissant was warm and fresh out of the oven, even though it was midday. So for full context: this was the sentimental favorite. The fact that when we retried it the croissant was not warm put it on even playing field at least with the other pain au chocolat tasted. And for the most part it still held up. The Stohrer PaC is the biggest, tallest and airiest of the bunch. There wasn’t a ton of chocolate and it wasn’t evenly distributed, but the flavor and texture of the pastry makes up for it.
Mamiche
Belly rubs: 4.75
Ok, we’ve made it. Drumroll please…the Mamiche pain au chocolat is officially the best in Paris as declared by my husband (and a few other people who have had it). The lamination is what baking textbooks opine about. The chocolate distribution was solid. The flavor of the pastry was strong, if not the best in the bunch. Overall, it’s a sexy sight to behold and sink your teeth into.
THE BEST CROISSANT IN PARIS
La Maison d’Isabelle
Belly rubs: 5
While the pain au chocolat was dark in color and arguably a little burnt, the regular croissant was absolute perfection. The only treat in the whole matrix to earn a perfect belly rub score and the declaration “this is the best croissant I’ve ever had.”
Maison Landemaine
Belly rubs: 4.5
This special shout out goes to Maison Landemaine’s almond croissant. We don’t know if it’s the best because it was the only one that Charlie tried but he was immediately blown away. It was quite flat, but very buttery and flavorful. Unfortunately, the pain au chocolat was sold out for the day, so that’s how we ended up judging the almond. A happy accident!
So there you have it, 100,000 calories later, these croissants and pain au chocolate are the best in show.
We set out on Google Maps to try 16 boulangeries and we managed to cross 10 of those off our list. Here are some of the other places that we didn’t get to but were also rated highly: Ble Sucre, Farine&O, Gontran Cherrier, Laurent Duchene, The French Bastards and Pastry Colbert.
Please let us know if we skipped any of your favorites or if you take issue with any of these ratings! We welcome the controversy.
I first published this round-up of natural hangover cures back in 2013. And let me just tell you that my own personal relationship with heavy drinking, and the aftermath, was very different in my late-twenties versus my mid-thirties.
Quarantine-induced weeknight mezcal binges aside, the amount of raging has gone down significantly. However, what my hangovers have lost in frequency, they’ve managed to maintain in severity.
Today, I find that a mere two glasses of red wine will leave me in a fugue state the next day. Like with many toxic things I’ve slowly weaned out of my daily life (synthetic fragrance, refined sugar, caddy friends etc.) the double edged sword of tapering is an increased sensitivity.
Luckily though, with age has also come an increased arsenal of natural hangover cures–something that might just help you though the finish line of the holiday season. I even managed to update this list with 3 more go-to’s.
One of the main things I’ve struggled with in my health journey is how to keep an eye towards wellness and still have fun, a philosophy called healthy hedonism.
I try and give my liver a break now and then, but when I have a big night out, I take extra care in getting my body back on track the next day with natural remedies rather than a bottle of Advil (though having one or two as an anti-inflammatory will help round out the below).
Here are some of my go-to natural hangover cures when I’m feeling like one or more of these owls.
With health and hedonism,
Phoebe
THE BEST NATURAL HANGOVER CURES
1. Coconut Water. Alcohol’s most worrisome side effect (besides its gravitational pull towards karaoke bars, late night falafel, and men who will make terrible fathers) is dehydration. Because of this, replenishing your electrolytes is an important part of nursing your hangover. Water will help, but alone will not do the trick. Coconut water is full of important electrolytes and will help replenish what you’ve lost. Gatorade works too, which is why you see so many college students carrying it to class. But besides all sorts of dyes, it’s full of high fructose corn syrup, which throws the digestive tract out of whack. Good coconut water can be expensive, but I’d rather splurge on the raw, more natural brands like Harmless Harvest. In general, you should be wary of a product that claims to be pure and natural yet does not need to be kept in a refrigerator. More on that below.
2. Electrolyte powder. Per the above, I like to keep some natural electrolyte powders on hand. Cure Hydration is my favorite at the moment since it has no added sugar and actually gets its sweetness from dehydrated coconut water. Himalayan sea salt (more on this below) also aids in absorption. My favorite of their flavors is the lemon lime because it tastes like a healthy version of yellow Gatorade, but the turmeric ginger and berry are also excellent! You can use my code PHOEBE for 20% off.
3. Lacto-Fermented Vegetables (i.e. Pickled Things). Probiotics are important medicine for your gut. Since my digestion is already so sensitive, I feel most of the effects of my hangover in my intestines…which often leads to a very unproductive day lying in the fetal position on the couch. Since alcohol destroys your stomach flora, it’s important to replenish with probiotics the next day. You can buy over the counter pills (the best ones are kept in the refrigerated section of your health food store), but lacto-fermented vegetables carry trillions of good bacteria and prebiotics that feed your existing critters. Now, what you find next to your sandwich at the deli is probably not going to help. The vegetables need to be lacto-fermented the old fashioned way so that you can benefit from the live cultures. Look for anything in the refrigerated section. Anything found on the regular shelves will be too highly processed to contain any of the good bacteria that your gut needs. Farmhouse Culture is one of my favorite brands.
4. B Vitamins. B vitamins play a key role in brain and nervous system functions. They also help in breaking down alcohol in the body. My acupuncturist recommends the Blue Bonnet Stress B Complex because it has the correct blend of B vitamins and just enough Vitamin C to help your body absorb them.
5. Charcoal. Growing up, my mom always gave me a couple charcoal pills when I had a flu or stomach bug because it binds to toxins in your system. Now that I’m an adult, the more prevalent evil is alcohol rather than little kid germs. Try taking one charcoal pill before you go out and one when you get home. The problem with taking one prior is that you actually won’t get as drunk. This can of course be an excellent strategy if you have a sales job that requires you to drink a fifth of vodka every night and still make it into the office at 8am. But for the rest of us, it might defeat the purpose of flooding our insides with toxins in the first place. I try to take a charcoal before bed (if I’m in any sort of state to remember) and one in the morning to mitigate the effects of an owl hangover like “the physical.” One important thing to note: don’t take charcoal within 2 hours of any medication. It will bind to those too and render them useless. And the last thing you need to add to your hangover is for your birth control and/or anti-psychotics not to kick in. My preferred brand is this one.
6. Good sea salt or pink Himalayan salt. Along with electrolytes, sodium also gets flushed from the body when you drink. That’s perhaps why our bodies crave bacon, egg, and cheese sandwiches the next morning. But it’s probably easier for your digestion to just add salt to your coconut water or whatever else you’re eating. Not all salt is created equal and most table salt is so highly processed it carries very little efficacy. I have a sodium deficiency and by simply replacing my regular salt with pink Himalayan, I’ve been able to keep myself more balanced. It tastes great and contains a host of vitamins and minerals.
7. Kombucha. Since you can’t exactly start eating a jar of pickles on the street on your way to work, kombucha is perhaps the more culturally appropriate way to get probiotics back in your body after your bender. The drinks have become so popular over the last couple years, even my local bodega carries twelve different varieties. I like the ginger flavor as that also calms the stomach, in case the bacon egg and cheese is still calling to you.
8. Turmeric or curcumin. In place of that Advil, try a natural anti-inflammatory. If adding a teaspoon or two of turmeric to your food isn’t doing the trick, you can call in the big guns and supplement with curcumin, the main compound in turmeric, which is specifically helpful for gut damage because it encourages glands on the surface of your intestines to regenerate.
9. Milk Thistle. I never heard of this one before Heidi, but apparently the active chemical in Milk Thistle (silymarin) helps the liver repair itself. And if this doesn’t necessarily make your headache go away, it will at least fortify you for the next time your friend/client/cousin forces you to take multiple tequila shots against your will.
I’ve been making a version of these paleo healthy breakfast cookies with banana and peanut butter from my winter reset meal plan and they are truly my favorite high protein low sugar snack to have lying around the house.
As the cans of pumpkin began to get popped (and not finished) this fall, I found myself with the perfect swap. This version uses pumpkin pie spices and almond butter as the base. Maple syrup is the sweetener but since these are intended for breakfast, it’s a really a scant amount.
One of the things that sets breakfast cookies apart from regular cookies, besides the restraint on the sugar front, is plenty of fiber to get you going at the beginning of the day. Since these are grain-free, almond flour is the main dry ingredient, but I also added a little unsweetened shredded coconut, chopped pecans and cacao nibs for texture.
The breakfast cookies can be vegan as well if you substitute a flax egg for the regular eggs.
I find that most of these ingredients have their own subtle sweetness – even almond flour! – and that allows you to get away with less sugar and still feel satisfied.
When I’m getting into a packaged bar rut, I try to make a batch of these so I can grab something quick in the morning before heading out. They keep best in the fridge for up to a week, but are perfectly portable at room temperature.
The almond butter is the only ingredient you have to watch out for on the low FODMAP front, but two small cookies is a safe serving. If you want to use peanut butter instead, you can have a few more at a time!
Read on for this recipe for healthy breakfast cookies, and I hope you’ll add them to your morning rotation in the New Year!
With health and hedonism,
Phoebe
Print Paleo Pumpkin Breakfast Cookies These healthy breakfast cookies are purposefully not too sweet – it’s breakfast! You can always add more maple syrup if you like. The LF safe serving size is 2 cookies. If you want to eat more, simply sub ½ cup peanut butter for almond butter or use all peanut butter. This recipe is also great with banana if you don’t have any pumpkin puree on hand! If you don’t have pumpkin pie spice, you can sub1 teaspoon ground cinnamon, ½ teaspoon ground ginger, ¼ teaspoon ground nutmeg and ¼ teaspoon ground cloves. Prep Time 10 minutesCook Time 15 minutes Servings 24 cookies Author Phoebe Lapine Ingredients* 1 cup unsweetened pumpkin puree * 1 cup unsweetened almond butter * ¼ cup melted coconut oil at room temperature * 2 large eggs or flax eggs * 2 tablespoons maple syrup * 1 teaspoon vanilla extract * 2 cups almond flour * ¼ cup unsweetened finely shredded coconut * 1/2 teaspoon pumpkin pie spice (see note) * ½ teaspoon baking soda * ¼ teaspoon salt * 1/3 cup chopped pecans * 2 tablespoons cacao nibs optional
Instructions* Preheat the oven to 325 degrees F. * Line 2 baking sheets with parchment paper. * In a large mixing bowl, beat the pumpkin with the almond butter, coconut oil, eggs, maple syrup, and vanilla until smooth. * Fold in the almond flour, coconut, pumpkin pie spice, baking soda, and salt. Mix until just combined. Stir in the pecans and cacao nibs, if using. * With a cookie scoop or rounded tablespoon, portion the cookies onto the tray spaced 1 inch apart. You should have a dozen per sheet. * Transfer the tray to the oven and bake the cookies for 15 minutes, swapping the trays from top to bottom halfway through, or until firm and golden around the edges. Remove from the oven and allow to cool on the pan or a wire rack completely. * Store in an airtight container in the fridge for up to a week.
If you love Thai massaman curry, you’re going to be happy about its transformation into a slow cooked beef and rice casserole.
A few weeks ago, I added the Great Jones King Sear to my skillet collection and it should be no surprise to the regulars around here that a rice casserole was the first thing I made in it.
I had a can of opened Massaman curry paste in the fridge, so I took a departure from the usual CRC (chicken and rice casserole) to do something with beef. If you’re not familiar, Massaman curry is a Thai staple, but is fusion in nature.
The warming spices—often a mix of cardamom, cinnamon, cloves, star anise, cumin—came to Thailand in the 17th century from traders in India and the Middle East. When those spices are combined with ginger, coconut milk and lime juice it is basically my ideal mashup of flavors, especially in the winter months.
Since it has a rich brown broth, I love using beef as the main protein. Instead of the usual potatoes, I substituted cauliflower (as much as I love carbs, potatoes and rice in one casserole just felt like a little much!) and added lots of sautéed cabbage. You can easily throw in some green beans or carrots. Like all my one pan rice casseroles, this one is very versatile.
Sadly, most premade curry pastes are not low FODMAP because they have a little garlic in them, so I didn’t include instructions for how to adapt this recipe. If you’re not too sensitive and don’t mind using the paste, just omit the cauliflower and sub potatoes or carrots. You could also probably find a homemade paste recipe on the web, like I made in this green curry chicken recipe.
One of my favorite things about using cast iron skillets is you can easily brown your protein on the stove, assemble the casserole, and transfer everything to the oven for a long, gentle simmer. The King Sear is a little wider and less deep than my usual ones, and it was perfect for maximizing the amount of crispy rice around the edges. Of course, if you don’t have an oven-proof skillet, just transfer everything to a casserole dish.
If you want to get your hands on any of Great Jones cast iron pans (I have the Dutchess too!) you can use code PHOEBELAPINE15 for 15% off.
Read on for this Beef Thai Massaman Curry inspired rice casserole recipe!
With health and hedonism,
Phoebe
Print Massaman Curry Beef and Rice Casserole Unlike my other rice casseroles, this Beef Massaman Curry version involves some cooking stovetop before being transferred to the oven. It’s easiest to make in an ovenproof skillet, but if you don’t have one, just transfer everything to a casserole dish once you’ve sautéed the cabbage. Prep Time 15 minutesCook Time 1 hour Servings 4 Author Phoebe Lapine Ingredients* Avocado or coconut oil * 1 pound tri-tip skirt or flank steak, cut into 1-inch pieces * Sea salt * 3 cups thinly sliced cabbage from ½ a small head * 3 tablespoons massaman curry paste * 1 tablespoon finely chopped fresh ginger * One 14 ounce can full fat coconut milk * 2 cups cauliflower florets from 1 small head * 1 green bell pepper thinly sliced * 1 bunch scallions cut into 2-inch pieces * 1 cup beef chicken stock or water * 1 cup arborio or bomba rice though any short grain white rice will work * 1 tablespoon fish sauce * 1 cinnamon stick optional * ¼ cup peanuts roughly chopped * ¼ cup cilantro leaves * 1 lime cut into wedges
Instructions* Preheat the oven to 375 degrees. * Place a large ovenproof skillet over high heat. Add a thin layer of oil and brown the beef, turning once or twice, until it is nicely caramelized. Remove to a plate. * Add the cabbage and sauté over medium heat, scraping up any brown bits from the steak, until soft, 5 minutes. * Stir in the massaman curry paste and ginger. Cook one minute more until fragrant. Whisk in the coconut milk until smooth. * Remove the pan from the heat and carefully fold in the cauliflower, pepper, scallions, stock or water, rice, cinnamon stick (if using), fish sauce and ½ teaspoon salt. * Smooth into an even layer, then nestle the beef in the rice mixture so its submerged in the liquid. * Transfer the skillet to the oven for 45 minutes, or until the rice is tender and most of the liquid is absorbed. Remove from the oven, discard the cinnamon stick, and allow to rest for 5 minutes. Serve warm sprinkled with the peanuts and cilantro, and lime wedges on the side.
Every year I promise myself that I’m going to churn out a gift guide for you before Black Friday to help you get your spending in line and funnel it towards things that are good for your body and the environment.
For the last few years, that has simply meant updating and republishing my low waste holiday gift guide. While the pandemic has made a new argument for minimalism, it has also hammered home which products (both physical and digital) have become absolutely essential parts of my self care.
Whether you’re a member of the Hashi Posse or a SIBO Amigo putting together your holiday wish list, or you have someone in your family who is particularly dedicated to their health, I wanted to put all of my favorites together in one place.
The benefit of being a die-hard fan girl of some of these items is that I have managed to get discount codes over the years to share with you (some of these companies were even sponsors of the podcast, which makes them all the more perfect for SIBO Amigos in your life).
Of course, having Hashimoto’s or SIBO doesn’t mean that you might not be perfectly content receiving a new sweater (especially if it is baggy and bloat friendly!). But since being chronically ill or getting well can be such an expensive endeavor, the holidays are a wonderful time to ask for help and allow your family to support you. Even if that support just looks like a comfy bathrobe or skillet that won’t flake Teflon into your food.
Read on for my Healthy Hedonist gift guide, from wellness doodads and self-care must-haves to my favorite kitchenware and low FODMAP meal delivery services.
With health and hedonism,
Phoebe
THE BEST GIFTS FOR YOUR HEALTH CONSCIOUS, CHRONICALLY ILL OR AUTOIMMUNE FAMILY MEMBERS
Higher Dose sauna blanket or infrared mat. If you follow me on social media, you know that I am a die hard for this at-home sauna blanket. It has all the health benefits of a regular free standing infrared sauna (supporting detox pathways, reducing inflammation, balancing hormones) but can be rolled up and stored under your bed. Depending on the time of year, we use ours 2-3 times a week and I really feel a difference with my periods and overall energy. It’s a big ticket item, so a good option if you’re more of a “one big thing” family rather than a million stocking stuffers. Plus my code SIBO15 gives you 15% off site-wide, which really helps the bottom line! The mat is supposed to be amazing too. I don’t personally own it but if you don’t like to get sweaty, it’s probably the better option for you!
Paloma thyroid testing kits or consultations. I’ve had so many conversations with HashiPosse folks who can’t find a doctor to consistently order a full thyroid panel with their bloodwork. Paloma’s at-home kits have been such a great way to put the agency back in our own hands. They were especially great for me during the pandemic when I didn’t want to go into a lab. Now I use them when I’m traveling or just am curious where my numbers are in between doctors appointments. Also, if you are in need of a thyroid doctor they have an incredible team that offer consultations! If you have someone newly diagnosed or who suspects a thyroid issue, this would be a very thoughtful gift. Use code PHOEBE for $30 off.
Queen of the Thrones castor oil pack (or thyroid pack!). Castor oil is a great economical way to improve lymphatic congestion, reduce inflammation and get your biggest organ of elimination running smoothly. It’s an ancient practice that’s been used in Chinese medicine, Indian Ayurveda, and Ancient Egyptian cultures. You can use the oil anywhere on your body that needs love – liver, ovaries, kidneys, even your thyroid! The only problem is it’s a little messy, which is why discovering this easy castor oil pack system has been such a game changer. The larger one is great for liver or lady part support, but they recently came out with a mini neck wrap for your thyroid! Use code PHOEBE for 10% off.
Thrive Market membership. Healthy food doesn’t always come cheap. But Thrive market definitely makes it much more affordable. They are like a Sam’s Club but for specialty brands found at Whole Foods. I use them for some of my pantry staples and get them delivered every few months at quite a savings. The membership is just a small upfront fee and is a great stocking stuffer or gift certificate!
Great Jones multi-purpose non-toxic ceramic braiser. Ok, I know kitchenware might not be the most obvious health gift, but it always amazes me how many people buy organic and then go home and throw their produce in a pan with chemical coating. I put together a whole list of my favorite non-toxic pans and cookware here. But if you want a great place to start, this braiser is such a great multi-purpose pot. It’s similar in style and quality to Le Creuset and Staub but a little more affordable.
Caraway non-toxic non-stick pan or bakeware set. This is a newcomer on the nonstick pan scene and they are the best I’ve come across. The pan set is the only 4 forms you need and comes with a seriously handy storage system and lid rack. We used them for 7 months straight in the tiny kitchen we lived in during the pandemic and they are truly perfect! They recently came out with bakeware too, and again, the storage system is worth the purchase alone.
East Fork small batch mugs. This is my favorite pottery company for any type of form. Based in Asheville, East Fork comes out with a few seasonal limited edition glazes a year. So their pottery has become a collector’s item. Their mugs are the perfect size and shape. And they are also a fun way to build your colorscape / collection. Though you can’t go wrong with any of the neutral glazes, there is a fun pink and black this winter! You could combine this with some great healthy digestive teas.
Dropps sustainable home cleaning pods. Updating your home cleaning products to be non-toxic is so important if you have a health condition (and arguably, for everyone!). These dishwasher and laundry pods arrive in a cardboard box, making them virtually waste-free. We love the unscented ones and are so happy to have discovered the company!
Ettitude clean bamboo non-toxic sheet set or bathrobes. My bedroom was one of the last places I made the swap to nontoxic materials, but it is perhaps the most important place to start since you spend so much time under the sheets. Bedding can be expensive and feels like kind of a boring item to spend on, so I think it’s a perfect practical gift. Ettitude’s sheets are INSANELY silky and soft. They are made from bamboo instead of cotton which means they use much less water to produce. If bedding doesn’t feel festive enough, maybe consider their amazingly soft robes! Use code SIBO for 20% off.
Gua Sha Kit for wrinkle reduction and thyroid health. As I mentioned in this post, gua sha has been a huge game changer for the health of my skin and my thyroid. I absolutely love the Wildling beauty tool which gets every nook and cranny. It’s a stone, so can’t get more green than that. Use code PHOEBE10 for 10% off.
Perioral dermatitis skincare bundle from Follain. I’ve been shocked by how many people suffer from this particular skin rash (more on Perioral Dermatitis here). Switching to natural products is key to calming down your face. My favorite items are gorgeous and luxurious, so you don’t have to worry about making your family member self-conscious. My recs are Osmia black clay facial soap or Osea cleansing milk, and Osea advanced protection cream. All from Follain! 20% off orders $100-$149 with code CART20
Probiotic bundle from Dr. Ruscio. I talk a lot about rotating probiotics and how to find the right type that suits your gut in the my book. Dr. Ruscio is my go-to for all three types: lacto-bifido blend, soil-based, and saccharomyces boulardii. Get your loved one a bundle so they can try all three and see how they feel.
Radical Roots full-spectrum hemp CBD bundle. These full-spectrum hemp formulas are also balanced with Chinese Herbs and they are my absolute favorite CBD products. If your loved one has trouble with sleep or anxiety, get the Rest and Relax formula. The Revive is great for gut health. Use code SIBO20 for 20% off your first order.
The Wellness Project or SIBO Made Simple books. Of course, if your loved one is a Hashi Posse member or SIBO Amigo and totally lost, the best place to start is by getting them one of my books! I wrote them as a guide for those who have no idea where to begin – they are the books I wish I’d had when I was totally lost and confused!
Epicured low FODMAP meal delivery. If someone you know is totally struggling with the low FODMAP diet or has a new SIBO diagnosis and is hopeless in the kitchen, this meal delivery service is a god sent. I don’t use it that often personally, but it saved me during SIBO treatment when I had a particularly busy week. You get 20% off with code SIBOMADESIMPLE.
Brodo bone broth freezer bundle. You guys know I am a nut for broth when you’re trying to heal your gut. There are recipes for my favorite homemade versions in the SIBO Made Simple book. But like the previous rec, short cuts are welcomed during stressful times of life. While I wouldn’t recommend putting frozen broth in a stocking, a gift certificate to Brodo would be such a lovely thoughtful gift. They make the absolute best broths in NYC and now ship nationwide. Get $20 Off your first subscription with code HEALTHYHOLIDAYS.
Amour Vert bloat-friendly black joggers. For those with endo, IBS or SIBO belly, sometimes you just need a cute pair of pants that put absolutely no pressure on your abdomen. These are my favorites and I wore them for three months straight last year.
A Gutsy Girl’s gut journal. My friend and former podcast guest Sara Kay Hoffman created this incredible gut journal to help you track your symptoms and connect them with what you’re eating and feeling. A perfect tool for someone trying to get more in touch with their body.
My Elimination Diet Meal Plans or gift certificate to the 4 Weeks to Wellness course. Again, forgive me for hocking my wares! But I just came out with a new fall/winter elimination diet meal plan. It’s available in a low FODMAP version too. If you have someone who likes to cook but has no idea WHAT to cook for a restrictive diet, this e-book is a perfect step by step with 4 weeks’ worth of original recipes and shopping lists. It’s the same style cookbook as what’s included in my signature 4 week program, so if they need even more of a helping hand, get them a gift certificate to join us this spring! Use code HOLIDAY20 for 20% off!
Gluten-Free Bread Academy or Good Food Cooking School gift certificate. My friend Heather creates the most beautiful and well-thought out online cooking classes for specialty diets. She has a whole baked goods course for GF folks and a plant-based cooking school that teaches you all the techniques you need to feel confident in the kitchen. I am a guest instructor for the latter! Use code PHOEBE for $20 off all her products.
Welcome to sexy Thanksgiving salad season, friends!
Last year, I opined about why my mother and I are such a fan of having a simple green salad on the table at Thanksgiving, even though we are the only ones who eat it. This wild rice salad recipe is not really the same thing, but it certainly is a happy medium that my family is much more likely to shell out real estate on their plates for.
I always wonder why wild rice doesn’t get as much attention as brown in the wellness zeitgeist, despite it being a whole grain in every sense of the word. In addition to being very high in fiber, it’s also full of antioxidants like manganese, which among other things, can support a healthy metabolism.
Wild rice is actually not a rice at all. It is an aquatic grass. Though it’s now mostly farmed in California, there are still a few indigenous communities that have preserved the way it was originally harvested from lakes in Minnesota.
Perhaps its presence on some Thanksgiving tables back in the day is why I always think of wild rice as not just a holiday dish but a seasonal fall food.
This recipe is adapted from an old BGSK fall dish that used orzo as the base. It was tossed with roasted Brussels sprouts, butternut squash, shallots and chickpeas. And then doused in one of my favorite sauces (that I had completely forgotten about): a fresh ginger and walnut dressing with fresh lime juice, Dijon and cider vinegar.
After my triumphant beet segment, the folks at The Doctors asked me to come back on and do a segment on Brussels Sprouts. In poking around my recipe archives, they happened upon the orzo dish and thought it was perfect for a Thanksgiving grain salad option. So here we are with the easy swap of using wild rice. And I must say: I prefer this version!
If you want to beef up the salad even more you can add some massaged kale or arugula to it. But I love that all the elements here can be made in advance. You can toss everything together save for the dressing a few days before the holiday. And since there are no fresh herbs in the sauce, it keeps very well too for up to a week.
I do realize that this mix of ingredients is a low FODMAP gal’s nightmare, and I have to admit that I was nervous going into recreating this dish. I almost left out the chickpeas and the onion. But I forged ahead, and have to say how pleased and shocked I was at how little reaction I had to the dish when I ate it.
I think part of it was the lesson of the low FODMAP diet: that having small amounts of each of these ingredients together on the plate can be so different than eating a mound of Brussels sprouts or chickpeas on their own. The wild rice is also a great way to stretch these veggies so you’re not having them in such density.
The moral of this anecdote is: while this dish is very much NOT low FODMAP, if you’ve come out the other side of this restrictive diet, don’t knock it ‘til you try it.
For everyone else, I highly recommend giving this wild rice salad with roasted butternut squash, Brussels sprouts and ginger-walnut dressing a try for your Thanksgiving table, or really any large fall gathering. It’s gluten-free, vegan and absolutely delicious.
With health and hedonism,
Phoebe
Print Wild Rice with Roasted Squash, Brussels Sprouts, and Ginger-Walnut Dressing This wild rice salad recipe is perfect for a large fall gathering like, say, the Thanksgiving holiday. It can be made in advance and stored undressed for several days. Prep Time 15 minutesCook Time 45 minutes Servings 4 Author Phoebe Lapine Ingredients 1 cup wild rice rinsed * Sea salt * 1 small butternut squash 1 ½ pound, peeled, seeded and cut into 1/2 inch cubes * One 15-ounce can chickpeas rinsed and drained * ½ small red onion or 2 large shallots sliced into wedges * 1/2 teaspoon ground cinnamon * Olive oil * 1 pound Brussels sprouts cleaned, trimmed, and halved For the dressing: 2 inches fresh ginger root peeled and roughly chopped * 1 garlic clove * 1/3 cup walnuts * 2 teaspoons honey or maple syrup * 1 tablespoon Dijon mustard * 2 tablespoons lime juice * 2 tablespoons apple cider vinegar * ½ teaspoon sea salt * dash cayenne pepper * 1/3 cup olive oil
Instructions* Preheat the oven to 425 degrees. * Bring a large pot of salted water to boil. Add the rinsed rice to the pot and cook, uncovered, until al dente, about 45 minutes. Drain the wild rice and return it to the pot. Place a dish towel over the top to catch the steam; allow it to sit for 10 minutes. * Meanwhile, on a parchment-lined baking sheet, combine the squash, chickpeas, shallots, cinnamon and 1/4 teaspoon salt. Drizzle with olive oil and toss with your hands so everything is well combined. Arrange in an even layer and roast in the oven for 20-25 minutes, until the squash is caramelized but not falling apart. * On another cookie sheet, drizzle the Brussels sprouts with oil and season with 1/4 teaspoon salt. Arrange cut-side down on the pan. Transfer to the oven, and roast alongside the squash for about 15 minutes, until they are brown and crispy all over. * While the veggies are roasting, make the dressing: in a small food processor, pulse the ginger, garlic and walnuts until finely chopped. Add the honey or maple syrup, Dijon, lime juice, vinegar, salt, and cayenne. Drizzle in the olive oil until the dressing consistency is in between that of vinaigrette and that of a pesto—you don’t want it too thin. * Toss the warm rice with the roasted veggies and the dressing. Taste for seasoning and add any salt as necessary. Serve warm or at room temperature.
As a proud New Yorker, I’ve done my best to track down the best gluten-free options to celebrate all my city has to offer. There are the gluten-free thin crust pizza pies and greasy slices. The challah, babka and bespoke cupcakes. But now I’m going to finally tackle the final frontier: the best gluten-free bagel.
For many years, I didn’t concern myself with what bagel shops had the best gluten-free bagels because I could always get the fixings and prepare the dream bagel with lox and cream cheese for myself at home.
There are a bunch of brands now that offer gluten-free bagels, some better than others. The big players in the GF aisle have done a fair job. But now there are some truly excellent options, especially in the sourdough space, that have come about. Some of them, dare I say it, actually originate from LA!
If you are a gluten-free guy or gal in search of the perfect vehicle for your schmear, I have got you covered in this post.
First, we’ll took at some of the best over the counter brands and bakeries that ship nationwide.
Then, for those of you who are local and need a fix on the go, we’ll go over the best bagel shops with gluten-free options in New York City.
Please be warned that there are only so many GF bagels I’ve eaten in my life, and therefore, the recommendations may skew heavily in my neighborhoods. Also, unfortunately, cross-contamination is often an issue for bagel places, so if you’re celiac, you may want to cross-reference on Find Me Gluten-Free to see how CD literate each shop is.
With health and hedonism,
Phoebe
THE BEST GLUTEN-FREE BAGEL BRANDS
Superbloom Bakery – It feels truly sacrilegious to begin this round-up with a bakery based on Los Angeles. But damn, they make a good gluten-free bagel. Their sourdough base has a lovely flavor in addition to a perfectly doughy interior. Their loaves are incredible too! We order once a year and keep the bagels in the freezer. The togarashi flavor is wonderful if you like spicy. Their packaging is also made from plants, so you don’t have to worry too much about the impact.
Knead Love – This New York Bakery has posts at the Farmer’s Market in Union Square and Fort Greene. They are also in the sourdough game, but their bagels don’t have the pungent flavor as much as other sourdoughs. They ship nationwide as well, so if you can’t pick up a dozen locally, you can still try their incredible treats!
Modern Bread and Bagel – This NYC bagel shop ships nationwide, which is a huge win, as I have not found bagged bagels that rival these crispy, perfectly textured bagels. My partner really thought they were the real thing.
The Greater Knead – In addition to gluten-free, these bagels are also vegan! I love the shape of them – dainty with a large hole. Like Modern Bread, they come in a variety of flavors and ship nationwide. And why stop at bagels, when you can also try their pretzels?!
Pagels from Bedrock Bakers – If you want bagels that can pretty much meet anyone’s dietary restriction, the famous “Pagel” is for you! It is not only gluten-free AND vegan, but paleo! The base is mostly almond flour, so keep in mind if you have a sensitivity to nuts.
The Gluten-Free Bakery – This brand can be found at many of the Farmer’s Markets around the city. In addition to bagels, they also have lots of wonderful sandwich bread options.
Sixteen Mill – This gluten-free and refined sugar-free bakery in Brooklyn carries their products at several coffee shops and earth farmer’s markets. They make everything small batch, so pre-ordering every Wednesday is a must to buy directly from the bakery. Note for Celiacs that it is not a 100 percent GF facility.
Canyon Bakehouse – Ok. You may have noticed that most of these recommendations are not brands you can easily find in the supermarket. I put Canyon Bakehouse on this list because you can find it most places. The bagels are just ok and certainly not as good as some of the above options. But where there is a gluten-free will to schmear, there has to be a way.
THE BEST GLUTEN-FREE BAGELS IN NEW YORK CITY
Unless otherwise noted, most of these bagel shops are not dedicated gluten-free facilities.
Modern Bread and Bagel (Upper West Side) – Not only is this gluten-free free bagel place a dedicated GF only zone, but it’s also Kosher! Their bagels, as mentioned above, have an incredible texture and the if you get one in shop, you can choose from an assortment of sandwiches and spreads. Don’t sleep on the egg salad on everything!
Everybody Eats (Gowanus) – This small hole in the wall is a lovely dedicated gluten-free bakery. In addition to bagels, they have lots of other options in the baked goods department, including cinnamon buns! Notable for the allergen set is that their bagels are also nut-free.
Black Seed Bagel (Manhattan, Various) – This is one of the more popular modern bagel places that has come on the scene recently, and now has locations all over the city. Which is good news for GF bagel lovers, because they partner with Modern Bread and Bagel and carry a variety of their flavors!
Shelskys (Cobble Hill, Park Slope) – This is a legendary place for smoked fish as they make almost all their own salmon and lox in house. Good news for GF folks, they stock the brand The Greater Knead, which isn’t half bad!
Olde Brooklyn Bagel Shoppe (Prospect Heights) – This popular bagel haunt is not too far from Prospect Park. Although they aren’t a dedicated facility, they will toast your bagel in a separate GF area if you request it. The options are plain or everything, and like many of the others below on this list, it’s a store bought brand that they keep on hand.
Bagel Pub (Park Slope) – Always hopping on weekends, the addition of gluten-free bagel options at this Park Slope bagel shop means I can tag along now with my friends on Sunday, since they always seem to want to go here. They only carry plain bagels, though.
CROWD-SOURCED RECOMMENDATIONS
I haven’t personally tried the below options, but add them to your list if they are in the neighborhood and report back!
Konditori (Various) – They carry Little Northern Bakehouse (also vegan) bagels at all their locations. They also have GF muffins!
Pio Bagel (Downtown Brooklyn) – They carry GF Everything and Sesame
Lula Bagel (Crown Heights) – A lovely place with tons of fun sandwich offerings.
Bagelsmith (Williamsburg) – They carry mini gluten-free plain, poppy and everything.
Baz Bagel ( Lower East Side) – They carry Greater Knead brand.
Zuckers Bagels & Smoked Fish (Various) – This chain carried Little Northern Bakehouse vegan GF bagels.
Orchard Grocer (Lower East Side) – This place is an all vegan deli and will toast your bagel in a dedicated celiac-safe area.
Leo’s Bagels (Fi-Di) – They carry Udi’s, so not the best in the city, but they are a good bagel shop otherwise.
What is your favorite store bought gluten-free bagel brand or gluten-free bagel near you? I’d love to hear in the comments section! Oh, and if you’re in search of more great gluten-free baked goods, check out this round-up here or my one for new york city gluten-free pizza here!
