Nourishing Meals
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IFM Cardiometabolic Food Plan
Recipes
Creamy Cashew Butter Dressing
Spring Pea, Potato, and Celery Soup
Spring Pea Risotto
Pan-Fried Rockfish with Dill and Lemon
Berry Cottage Cheese Smoothie
Nettle-Parsley Pesto
Instant Pot Brussels Sprouts
Greek Chickpea Salad Jars with Creamy Feta-Dill Dressing
Herb Roasted Leg of Lamb
Detox Chicken Salad Jars with Tahini-Lime Dressing
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Fructose-Free
Main Dishes
Recipes
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Grilled Thai Chicken Salad
Creamy Greens and Eggs
Mediterranean Lemon Chicken and Rice
Herbed Chicken & Rice Meatballs
Minty Chicken-Zucchini Kebobs
Fall Pinto Bean and Yam Soup
Low-Oxalate Zucchini Fritters
Chipotle Chicken and Rice Stuffed Squash
Ginger Coconut Turkey Soup
Fructose-Free
Lunch
Recipes
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Kale Salad with Parmesan and Chicken
Chipotle Black Bean and Yam Stew
Soothing Red Lentil Soup
Black Bean, Yam, and Avocado Tacos
Sausage, Kale, and White Bean Soup
Rosemary Salmon Burgers
Mung Bean Dal
Waldorf Chicken Salad
Chipotle Turkey and Avocado Salad
Fructose-Free
Breakfast
Recipes
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Egg Roll Bowls
Spanish Tortilla
Smoked Salmon Frittata
Lamb Breakfast Sausage Tacos
Lamb-Quinoa Breakfast Hash
Turkey Sweet Potato Hash
Turkey, Kale, and Carrot Hash
Roasted Squash and Corn Frittata
Home-Fried Potatoes with Bacon and Shallots
Fructose-Free
Appetizers
Recipes
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Mediterranean Chicken Kabobs
Salmon Cakes
Pulled Pork Lettuce Tacos
Seared Scallops with Lemongrass and Coconut
Mediterranean Turkey Meatballs
Parmesan Herb Roasted Acorn Squash
Nightshade-Free Cucumber-Radish Salsa
Roasted Carrots with Carrot Top Pesto
Roasted Cauliflower
Fructose-Free
Side Dishes
Recipes
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Carrot Hijiki Salad with Sweet Miso Dressing
Roasted Cauliflower and Blood Orange Salad
Rutabaga Turnip Mash
Red Cabbage Cilantro Lime Slaw
Broccoli Sprouts
Roasted Green Beans and Walnuts with Feta
Potato Radish Salad
Maple Roasted Carrots
Grain-Free Yeast Bread
(egg-free + vegan)
Fructose-Free
Desserts
Recipes
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Coconut-Cinnamon Roasted Sweet Potatoes
Raw Energy Balls
Maple-Sunbutter Candy
Date Sweetened Vegan Ginger Cookies
Cinnamon-Date Almond Butter Cookies
Brown Rice Crispy Treats
Grain-Free Carob-Banana Bars
Blueberry Orange Coconut Swirl Popsicles
Maple Caramel Corn
Fructose-Free
Beverages
Recipes
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Raw Orange Creamsicle Smoothie
Creamy Green Smoothie
Strawberry-Banana Almond Milkshake
Raw Orange Creamsicle Smoothie
Strawberry Banana Goji Milkshake
Pineapple-Ginger Green Smoothie
Dairy-Free Hot Cocoa
Avocado Banana Green Smoothie
Strawberry-Banana Almond Milkshake
Fructose-Free
Snacks
Recipes
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Pumpkin Oatmeal Chocolate Chip Cookies
Grain-Free Peanut Butter Cookies
Peanut Butter Date Fudge
No-Bake Cookie Bars
(nut-free + dairy-free)
Chocolate Banana Bread
Chocolate Banana Iced Nut Cream
Roasted Red Pepper Chickpea Dip
Chocolate-Hazelnut-Goji Berry Cookies
Acaí Berry Antioxidant Smoothie
Fructose-Free
Condiments
Recipes
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Vegan Lemon Basil Pesto
Kale Hazelnut Pesto
Creamy Herb Sunflower Dressing
Citrus-Garlic Dressing
Quick Aioli
Herbal Vinaigrette
Lacto-Fermented Hot Sauce
Creamy Miso Ginger Dressing
Nettle-Parsley Pesto
Fructose-Free
Kitchen Staples
Recipes
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Garlic Infused Olive Oil
Nourishing Ginger Soup Stock
Homemade Grain-Free Baking Powder
Sun-Dried Tomatoes
Low-FODMAP Chicken Broth
Instant Pot Kidney Beans
Low-Oxalate Chicken Broth
Fructose-Free Safe with Modifications
Here are some recipes you can modify.
Pineapple Mint Smoothie
Cherry Pumpkin Seed Flour Muffins