Fructan-Free

WILD SALMON SWEET POTATO BROCCOLI BOWLS-1

Recipes
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Latest IFM Mito Food Plan Recipes

AIP LOW-FODMAP GRILLED CHICKEN SALAD-1

Everyday Grilled Chicken Salad

GUT SOOTHING ANTI-INFLAMMATORY SUGAR-FREE GREEN JUICE-2

Soothing Ginger-Lime Green Juice

BLUEBERRY ZUCCHINI COFFEE CAKE GLUTEN-FREE-1

Blueberry-Zucchini Coffee Cake with Almond Crumb Topping

INJERA- FERMENTED TEFF FLOUR FLATBREAD-1

Fermented Teff Flatbread (Injera)

SIMPLE ARUGULA AND LEMON SALAD-1

Simple Arugula and Lemon Salad

HIGH-PROTEIN BUCKWHEAT COTTAGE CHEESE BLENDER PANCAKES GLUTEN-FREE-22

Buckwheat Cottage Cheese Blender Pancakes

Herbed Turkey Patties with Rice and Zucchini-1

Herbed Turkey Patties with Rice and Zucchini

SIMPLE STEAMED ZUCCHINI-1

Simple Steamed Zucchini

Fructan-Free Main Dishes Recipes

AIP LOW-FODMAP GRILLED CHICKEN SALAD-1

Everyday Grilled Chicken Salad

Herbed Turkey Patties with Rice and Zucchini-1

Herbed Turkey Patties with Rice and Zucchini

WILD SALMON SWEET POTATO BROCCOLI BOWLS-1

Baked Wild Salmon with Sweet Potatoes and Broccoli

LEMON-PEPPER ROASTED SALMON-1

Lemon-Pepper Roasted Salmon

SALMON CUCUMBER RADISH DETOX SALAD-1

Salmon, Cucumber, and Radish Salad

ROSEMARY-BALSAMIC LAMB CHOPS-1

Grilled Rosemary-Balsamic Lamb Chops

PAPRIKA LIME ROASTED CHICKEN DRUMSTICKS-1

Paprika-Lime Roasted Chicken Drumsticks

MISO-GINGER SHREDDED BEEF-1

Miso-Ginger Shredded Beef

Fructan-Free Side Dishes Recipes

INJERA- FERMENTED TEFF FLOUR FLATBREAD-1

Fermented Teff Flatbread (Injera)

SIMPLE ARUGULA AND LEMON SALAD-1

Simple Arugula and Lemon Salad

SIMPLE STEAMED ZUCCHINI-1

Simple Steamed Zucchini

BLACK RICE RAINBOW SALAD ANTI-INFLAMMATORY-1

Rainbow Black Rice Salad with Lime Vinaigrette

SIMPLE STEAMED BROCCOLI-1

Simple Steamed Broccoli

SALT AND PEPPER GRILLED ZUCCHINI-1

Salt and Pepper Grilled Zucchini

EASY CRUCIFEROUS DETOX SLAW-1

Cruciferous Detox Slaw

EASY CHICKPEA FLOUR FLATBREADS-1

Easy Chickpea Flour Flatbreads (egg-free + gluten-free)

Fructan-Free Breakfast Recipes

BLUEBERRY ZUCCHINI COFFEE CAKE GLUTEN-FREE-1

Blueberry-Zucchini Coffee Cake with Almond Crumb Topping

HIGH-PROTEIN BUCKWHEAT COTTAGE CHEESE BLENDER PANCAKES GLUTEN-FREE-22

Buckwheat Cottage Cheese Blender Pancakes

HIGH PROTEIN LEMON-BLUEBERRY OVERNIGHT OATS-1

High-Protein Lemon-Blueberry Overnight Oats

EASY CHICKPEA FLOUR FLATBREADS-1

Easy Chickpea Flour Flatbreads (egg-free + gluten-free)

GRAIN-FREE ALMOND FLOUR LEMON POPPYSEED MUFFINS-11

Grain-Free Lemon Poppy Seed Muffins

AVOCADO-DILL DEVILED EGGS-1

Avocado-Dill Deviled Eggs

HIGH-PROTEIN JALAPENO-CHEDDAR WAFFLES-1

High-Protein Jalapeño-Cheddar Waffles

GRAIN-FREE NUT-FREE PEAR CARDAMOM MUFFINS-1

Pear Cardamom Muffins (grain-free + nut-free)

Fructan-Free Lunch Recipes

AIP LOW-FODMAP GRILLED CHICKEN SALAD-1

Everyday Grilled Chicken Salad

SALMON CUCUMBER RADISH DETOX SALAD-1

Salmon, Cucumber, and Radish Salad

AVOCADO-DILL DEVILED EGGS-1

Avocado-Dill Deviled Eggs

SPRING QUINOA POWER BOWLS-11

Spring Quinoa Power Bowls

CHIPOTLE BURGER AND ROASTED SWEET POTATO BOWLS-1

Chipotle Burger and Roasted Sweet Potato Bowls

CHICKEN AND BROWN RICE SALAD LOW-FODMAP-1

Chicken and Brown Rice Salad

TURKEY-GINGER-CABBAGE-BLACK-RICE-HASH-1

Black Rice, Turkey, and Cabbage Hash

BLUEBERRY CHICKEN ANTIOXIDANT SALAD ELIMINATION DIET-1

Blueberry Chicken Antioxidant Salad

Fructan-Free Snacks Recipes

BLUEBERRY ZUCCHINI COFFEE CAKE GLUTEN-FREE-1

Blueberry-Zucchini Coffee Cake with Almond Crumb Topping

BLUE SPIRULINA CHIA PUDDING DAIRY-FREE SUGAR-FREE-1

Blue Spirulina Chia Pudding

CHOCOLATE-WALNUT OATMEAL COOKIES VEGAN GLUTEN-FREE-1-2

Chocolate-Walnut Oatmeal Cookies (gluten-free + egg-free)

HIGH PROTEIN LEMON-BLUEBERRY OVERNIGHT OATS-1

High-Protein Lemon-Blueberry Overnight Oats

TAHINI OAT COOKIES-VEGAN GLUTEN-FREE NUT-FREE EGG-FREE-2

Tahini-Oat Chocolate Chip Cookies (egg-free + gluten-free)

GRAIN-FREE ALMOND FLOUR LEMON POPPYSEED MUFFINS-11

Grain-Free Lemon Poppy Seed Muffins

AVOCADO-DILL DEVILED EGGS-1

Avocado-Dill Deviled Eggs

GLUTEN-FREE EGG-FREE APPLE ALMOND MUFFINS-1

Apple-Almond Muffins (gluten-free + egg-free)

Fructan-Free Desserts Recipes

BLUEBERRY ZUCCHINI COFFEE CAKE GLUTEN-FREE-1

Blueberry-Zucchini Coffee Cake with Almond Crumb Topping

LOW-SUGAR BERRY CRUMBLE GRAIN-FREE PALEO-1

Low-Sugar Berry Crumble

BLUE SPIRULINA CHIA PUDDING DAIRY-FREE SUGAR-FREE-1

Blue Spirulina Chia Pudding

CHOCOLATE-WALNUT OATMEAL COOKIES VEGAN GLUTEN-FREE-1-2

Chocolate-Walnut Oatmeal Cookies (gluten-free + egg-free)

TAHINI OAT COOKIES-VEGAN GLUTEN-FREE NUT-FREE EGG-FREE-2

Tahini-Oat Chocolate Chip Cookies (egg-free + gluten-free)

GRAIN-FREE CARROT ZUCCHINI CAKE WITH HONEY-CREAM CHEESE FROSTING-1

Grain-Free Carrot-Zucchini Cake with Honey-Cream Cheese Frosting

VEGAN PEANUT BUTTER CHOCOLATE CHIP COOKIE BARS-1

Peanut Butter Chocolate Chip Cookie Bars (egg-free + grain-free)

VANILLA OLIVE OIL CAKE WITH CHOCOLATE AVOCADO FROSTING-3

Vanilla Olive Oil Cake with Chocolate Avocado Frosting

Fructan-Free Appetizers Recipes

AVOCADO-DILL DEVILED EGGS-1

Avocado-Dill Deviled Eggs

PAPRIKA LIME ROASTED CHICKEN DRUMSTICKS-1

Paprika-Lime Roasted Chicken Drumsticks

Watermelon Salad

Watermelon Salad with Cucumber, Feta, and Mint

MASALA CHICKEN KEBOBS-1

Masala Chicken Kebobs

Deviled Eggs

Deviled Eggs

BACON WRAPPED CHICKEN MEATBALLS AIP-1

Bacon-Wrapped Chicken Meatballs

ROASTED CAULIFLOWER HUMMUS-1

Roasted Cauliflower Hummus

INDIAN TEMPURA VEGGIES GLUTEN-FREE VEGAN-2

Indian Tempura Vegetables

Fructan-Free Beverages Recipes

GUT SOOTHING ANTI-INFLAMMATORY SUGAR-FREE GREEN JUICE-2

Soothing Ginger-Lime Green Juice

PURPLE CABBAGE VEGETABLE DETOX JUICE-2

Purple Vegetable Juice

GINGER-KALE DETOX SMOOTHIE-1

Ginger-Kale Detox Smoothie

PARSLEY-CABBAGE DETOX SMOOTHIE-1

Parsley-Cabbage Detox Smoothie

BLUEBERRY-CABBAGE DETOX SMOOTHIE-1

Blueberry-Cabbage Detox Smoothie

GREEN DETOX SMOOTHIE-1

Green Detox Smoothie

CITRUS-GREEN SMOOTHIE-LOW-FODMAP-1

Citrus Green Smoothie

REFRESHING RASPBERRY-GINGER SMOOTHIE-1

Refreshing Raspberry-Ginger Smoothie

Fructan-Free Condiments Recipes

APPLE-WALNUT CHAROSET PASSOVER-1

Apple-Walnut Charoset

CHERRY-LIME COMPOTE SUGAR-FREE-1

Cherry-Lime Compote

LOW-FODMAP LEMON TAHINI DRESSING-1

Creamy Tahini-Dill Dressing

Herbal Vinaigrette

Herbal Vinaigrette

RASPBERRY-LEMON VINAIGRETTE-1

Raspberry-Lemon Vinaigrette

CHERRY BALSAMIC VINAIGRETTE-1

Cherry Balsamic Vinaigrette

HOMEMADE PUMPKIN SEED BUTTER-1

Homemade Pumpkin Seed Butter

APPLE-CARDAMOM CRANBERRY SAUCE-1

Apple-Cardamom Cranberry Sauce

Fructan-Free Kitchen Staples Recipes

LOW-OXALATE CHICKEN BROTH-1

Low-Oxalate Chicken Broth

HOMEMADE PUMPKIN SEED BUTTER-1

Homemade Pumpkin Seed Butter

QUICK RICH HOMEMADE ALMOND MILK-1

Easy Unsweetened Almond Milk

HOMEMADE BAKING POWDER-1

Homemade Grain-Free Baking Powder

Low-FODMAP Chicken Broth

Low-FODMAP Chicken Broth

24-Hour Instant Pot Yogurt

24-Hour Instant Pot Yogurt

Ghee

Ghee

Instant Pot Applesauce

Instant Pot Applesauce

Fructan-Free Safe with Modifications

Here are some recipes you can modify.

GLUTEN-FREE PEANUT BUTTER BROWNIES-2

Peanut Butter Brownies (gluten-free)

MOROCCAN GROUND BEEF KEBOBS-1

Moroccan Ground Beef Kebobs

CIDER VINEGAR AND FRESH HERB GRILLED CHICKEN THIGHS-1

Cider Vinegar and Herb Grilled Chicken Thighs

INDIAN SPICED RICE PILAF-PUALO-1

Indian Spiced Rice Pilaf (Pualo)

EASY CHICKEN TACOS AND JALAPENO SLAW-1

Chicken Tacos with Jalapeño-Cabbage Slaw

STEAK AND GREENS STIR-FRY LOW-FODMAP-3

Steak and Greens Stir-Fry

GLUTEN-FREE CHOCOLATE CUPCAKES WITH BUTTERCREAM FROSTING-1

Gluten-Free Chocolate Cupcakes (dairy-free + gluten-free)

SHEET PAN CHICKEN AND POTATOES-1

Sheet Pan Chicken and Potatoes

COCONUT CURRY POACHED WILD SALMON-2

Coconut Curry Poached Salmon

FRISEE RADISH SALAD AIP-1

Frisée and Radish Salad with Lemon and Olive Oil

GARLIC-BUTER SALMON IN PARCHMENT-1

Garlic-Butter Salmon en Papillote

ROSEMARY BALSAMIC MARINATED STEAKS-1

Rosemary-Balsamic Marinated Steaks

INSTANT POT SHREDDED CHICKEN-2

Instant Pot Shredded Chicken

STRAWBERRY SALSA-1

Strawberry Salsa

Turmeric-Ginger Braised Chicken and Parsnips-1

Turmeric-Ginger Braised Chicken and Parsnips

SAUTEED KOHLRABI GREENS WITH LEMON AND GARLIC

Sautéed Kohlrabi Greens with Lemon and Garlic

TURMERIC-LEMON GRILLED CHICKEN CARROTS-4

Turmeric-Lemon Grilled Chicken and Carrots

PERSIAN CUCUMBER TOMATO SALAD-1

Persian Cucumber Tomato Salad

Citrus-Garlic Dressing

Citrus-Garlic Dressing

Sautéed Green Beans with Lemon