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IFM Cardiometabolic Food Plan
Recipes
Pan-Fried Rockfish with Dill and Lemon
Honey-Lemon Cheesecake
(grain-free + sugar-free)
Grain-Free Yeast Bread
(egg-free + vegan)
Low-Carb Cottage Cheese Pancakes
Roasted Green Beans and Walnuts with Feta
Raw Cilantro-Lime Broccoli Salad
Chocolate Chip Muffins
(gluten-free + dairy-free)
Cilantro-Lime Rice
Chocolate Chia Pudding
Low-Oxalate Pumpkin Muffins
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Fructan-Free
Main Dishes
Recipes
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Creamy Potato Leek Soup
Beef, Zucchini, and Kale Fried Rice
Masala Chicken Kebobs
Foil-Packet Grilled Salmon
Potato Crust Quiche
Cast Iron Roasted Salmon
Mustard Baked Chicken
Green Chili Shredded Chicken Tacos
Stir-Fried Noodles with Tempeh and Snap Peas
Fructan-Free
Breakfast
Recipes
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Smoked Salmon Frittata
Lamb Breakfast Sausage Tacos
Turkey, Kale, and Carrot Hash
Roasted Squash and Corn Frittata
Turkey Sweet Potato Hash
Sweet Potato-Kale Hash
Teff Porridge
Summer Fruit Bowls
Celeriac-Rutabaga Hashbrowns
Fructan-Free
Lunch
Recipes
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Chicken Salad Lettuce Wraps
Sautéed Tofu and Spinach
Rosemary Salmon Burgers
Sweet Potato Falafels
Smoked Salmon Nourish Bowl
Creamy Broccoli-Mushroom Soup
Basic Riced Cauliflower
Orange Vinaigrette
Orange-Wasabi Cabbage Salad
Fructan-Free
Appetizers
Recipes
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Roasted Cauliflower
Roasted Cherry Tomatoes
Thai Salad Rolls
Lemon-Curry Roasted Cauliflower
Orange-Honey Fig Jam
Zucchini Fritters
Sweet and Spicy Kale Chips
Gluten-Free Quinoa-Seed Crackers
Candied Walnuts
Fructan-Free
Side Dishes
Recipes
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Strawberry Salad with Candied Pumpkin Seeds and a Poppy Seed Vinaigrette
Roasted Romanesco and Sweet Potatoes with Pomegranate and Feta
Cilantro-Lime Cabbage Slaw
Simple Dinner Salad
Raw Cauliflower, Lemon, and Leek Salad
Blanched Collard Green Wraps
Roasted Delicata Squash with Coconut Sugar
Basic White Jasmine Rice
Roasted Honeynut Squash
Fructan-Free
Desserts
Recipes
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Coconut-Cinnamon Roasted Sweet Potatoes
Healthy Fruit Gel
Watermelon Whole Fruit Popsicles
Brown Rice Crispy Treats
Maple Caramel Corn
Chocolate-Macadamia Nut Clusters
Maple-Sunbutter Candy
Blueberry Orange Coconut Swirl Popsicles
Vanilla Coconut Snowballs
Fructan-Free
Beverages
Recipes
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Creamy Green Smoothie
Winter Green Smoothie
Creamy Almond-Kale Smoothie
Berry Cherry Green Smoothie
Blueberry-Cucumber Smoothie
Cucumber Kale Cleanser
Pineapple Mint Smoothie
Pineapple-Ginger Green Smoothie
Creamy Almond-Kale Smoothie
Fructan-Free
Snacks
Recipes
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Carrot-Cucumber-Ginger Juice
Healthy Apple Pie Bars
Gluten-Free Rhubarb Muffins
Mango Cottage Cheese Ice Cream
Chocolate Chia Pudding
Gluten-Free Shortbread Cookies
Toasted Sunflower Seeds with Coconut Aminos
Sunbutter Chia Pudding
Blueberry-Almond Thumbprint Cookies
(grain-free + egg-free)
Fructan-Free
Condiments
Recipes
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Basic Vinaigrette
Low-FODMAP Chimichurri Sauce
Blueberry Vinaigrette
Spicy Avocado Sauce
Creamy Tahini-Dill Dressing
Creamy Orange Ginger Dressing
Cherry Balsamic Vinaigrette
Raspberry-Lemon Vinaigrette
Homemade Crème Fraîche
Fructan-Free
Kitchen Staples
Recipes
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Homemade Grain-Free Baking Powder
Garlic Infused Olive Oil
Low-Oxalate Chicken Broth
Sun-Dried Tomatoes
Low-FODMAP Chicken Broth
Fructan-Free Safe with Modifications
Here are some recipes you can modify.
Peanut Butter Brownies
(gluten-free)
Moroccan Ground Beef Kebobs
Cider Vinegar and Herb Grilled Chicken Thighs
Indian Spiced Rice Pilaf
(Pualo)
Chicken Tacos with Jalapeño-Cabbage Slaw
Steak and Greens Stir-Fry
Gluten-Free Chocolate Cupcakes
Sheet Pan Chicken and Potatoes
Coconut Curry Poached Salmon
Frisée and Radish Salad with Lemon and Olive Oil
Garlic-Butter Salmon en Papillote
Rosemary-Balsamic Marinated Steaks
Instant Pot Shredded Chicken
Strawberry Salsa
Turmeric-Ginger Braised Chicken and Parsnips
Sautéed Kohlrabi Greens with Lemon and Garlic
Turmeric-Lemon Grilled Chicken and Carrots
Persian Cucumber Tomato Salad
Citrus-Garlic Dressing
Sautéed Green Beans with Lemon