Serve these lovely muffins as an after-school snack to your children. Oats are high in beta-glucans, which serve as a substrate for Bifidobacteria and Lactobacilli bacteria in the gut. These bacteria then produce short-chain fatty acids which nourish the cells lining the gut. Look for organic rolled oats to minimize pesticide exposure. If you are gluten-free, then choose organic rolled oats that are also certified gluten-free.

This satisfying snack comes together quickly and is easy enough that a school-aged child can make it. If they aren't yet ready to cut vegetables, you can slice the cucumbers and onions ahead of time and store them in the refrigerator so they are easily accessible. Make your own hummus, or look for a local brand of hummus made with olive oil.

These turkey and cheese roll-ups are great for a nutrient-dense and filling snack or light lunch. They are perfect for packing in a lunchbox, and are so simple to make that school-aged children can make them themselves. Slice the vegetables ahead of time and store them in an airtight container in the refrigerator for a couple of days to make it easier for your kids to assemble and quicker for you.

Traditional enchiladas are very high in FODMAP foods. These enchiladas are low-FODMAP, delicious, and are sure to satisfy your enchilada cravings. Serve with Low-FODMAP Pico de Gallo.

Sheet pan meals are the ultimate dish to prepare on weeknights when you are short on time. This dish was designed to use ingredients that you are likely to have in your kitchen already—other vegetables such as zucchini, green beans, cauliflower, mushrooms, and red onion could be used in place of the ones suggested here, if you prefer.

Making our own corn tortillas is a fun family activity; my twin boys like to mix the masa and water together, while my girls like to press the dough into tortillas and cook them. Use homemade tortillas for chicken fajitas, black bean tacos, or Fish Tacos. Be sure to purchase organic masa harina to avoid consuming genetically engineered food.

This snack is a great one for kids to make for themselves! They can practice spreading and slicing the soft bananas, and you can put a few chia seeds, hemp seeds, and cinnamon in a tiny bowl for younger children to sprinkle on themselves.

This low-FODMAP whole-grain salad is hearty and holds up well in the fridge, making it the perfect lunchbox meal. Serve it over a bed of baby greens for an extra serving of vegetables.

Chicken parmesan is a delicious classic and actually quite quick to prepare. Serve it with a green salad and your favorite whole grain pasta for a complete meal.

This classic homemade gluten-free macaroni and cheese recipe can be served creamy, or baked with crispy topping in a large baking dish or individual-sized bakers.

These roasted potatoes are packed with a bright lemon flavor, and they're the perfect side dish to serve with any herb-roasted chicken or fish, such as a Whole Roasted Chicken with Lemon and Herbs, Lemon Butter Roasted Chicken with Green Olives, or Herb Roasted Halibut. Because of all of the liquid in this recipe, the potatoes will not end up crispy, but very tender.

These high-protein muffins make a great snack when on a restrictive diet. I like to cook butternut squash in my Instant Pot to have on hand for muffins or to serve as a simple side dish. Serve warm muffins with raw honey and coconut butter for a treat! 

This easy-to-prepare side dish helps boost your detoxification pathways! Serve with baked chicken breasts and cooked black rice for an easy, nutrient-dense dinner.

These grain-free peanut butter banana bars can be whipped up in minutes—perfect for when you are in need of a healthy sweet treat! Pack them in your child's lunchbox or serve as an after-school snack with a green smoothie. 

Slow-roasting a whole turkey at a lower heat is an excellent way to produce very tender meat. If you have the time, I would highly recommend trying this method! Every year I like to purchase a couple of extra whole turkeys in November when they are in season and put them in my deep freezer.

Incorporating sea vegetables into your weekly diet is one of the healthiest things you can do. Seaweed is a rich source of iodine, a mineral needed to make thyroid hormones. Serve this refreshing salad with baked fish or adzuki beans and brown rice.

We have a black currant bush in our garden that produces so many berries. My children will pick the berries by the handfuls and bring them into the kitchen for me to deal with. We simply cannot eat them all right away. I like to toss them into our green smoothies, make strawberry-currant-honey jam, and make this nourishing vinegar. You can use this beautiful purple vinegar in salad dressings or eat it by the spoonful as daily medicine.

This raw cheesecake is dairy-free and still ever so rich and creamy! The combination of raw soaked cashews and coconut oil is what makes the “cheese” filling. I use hazelnuts and almonds for the crust but just about any nut will work. If you would like to savor this cheesecake then slice it up and freeze each piece in serving-sized containers. When ready to serve, put a container of frozen cheesecake in the fridge to thaw for a day before serving.

This nutrient dense lunch or snack will keep you energized all day. Soaked pumpkin seeds are more digestible and also easy to blend down into a paste. Add your favorite veggies to the nori rolls along with the pâté. Try sliced cucumbers, red bell peppers, shredded carrots, or microgreens!

Serve this spicy Korean noodle salad for lunch or dinner! Add a few extra hardboiled eggs for more protein. Jjolmyeon is a type of Korean noodle typically used in this dish that is made from wheat flour and starch, giving it a chewy texture. Using cassava noodles may not be traditional, but it does make it grain-free and gluten-free! This noodle dish also typically uses a spicy Korean red chili powder or paste—instead, I have created a dressing that uses ingredients most home cooks have in their pantries. 

This easy Instant Pot bean soup recipe can be made in minutes! It's a spinoff of traditional hot and sour soup that typically uses egg and chicken with a cornstarch thickener. Use homemade chicken stock or vegetable stock—this is the key element to a flavorful soup!

Serve this colorful salad during berry season! The red wine vinegar can be replaced with a fruit vinegar such as raspberry vinegar or Black Currant Vinegar. Add other berries that might be in season, such as black raspberries, blackberries, and strawberries. If you can tolerate dairy products, then try adding a little crumbled feta cheese to the salad. 

These healthy, high-protein, flourless cookies make a great after-school snack. You can also pack them in your child’s lunchbox as part of a balanced lunch.

Macadamia nut milk is so easy to make using a high-powered blender! Macadamia nuts don't need to be soaked before blending like other nuts do. If you are looking for a low-oxalate nut milk, try this recipe!

Gluten-free pizza night can be a fun family ritual! This pizza crust recipe is similar to traditional gluten pizza dough, just with less rising time. The dough does not need to be pre-baked like other gluten-free crusts, you simply create your pizzas and then carefully slide them onto a very hot pizza stone for baking. Try setting out a variety of toppings so everyone can enjoy creating part of a pizza. 

Red quinoa masala is an Indian-flavored grain-pilaf dish that is delicious served with curries or a legume-based dal. Using red quinoa creates a beautiful presentation and nutrient-rich dish. I like to serve this with the Red Lentil Dal along with a yogurt-cucumber sauce.

These beautiful gluten-free crackers are speckled with black chia seeds and little chunks of red tomato. Serve them with pesto or hummus for dipping, or with a good quality raw organic cheese. When I make this recipe I double, or triple it so I can have a jar of crackers on the counter ready for school lunches or an on-the-go snack. In this recipe, I use my own homemade Sun-Dried Tomatoes, but you can also use organic dehydrated tomatoes found at your local health food store.

This heart-healthy frosting is full of monounsaturated fats from the avocados and is very rich and creamy. Avocados contain oleic acid, a monounsaturated fat that has been shown to be protective against heart disease and beneficial in reducing inflammation. Use this frosting with your favorite cupcake recipe. This recipe makes enough to frost one dozen cupcakes; double the recipe for a layered cake.

This easy-to-digest and nourishing stir-fry is designed for those who have a very limited diet, don't have the energy to cook, and need to increase the consumption of healing, anti-inflammatory foods. Use any type of ground meat in this recipe, however, I prefer ground chicken or ground light meat turkey. Serve with Low-FODMAP Chimichurri Sauce for a delicious anti-inflammatory meal! 

Chimichurri sauce is usually loaded with fresh garlic, which is off-limits during a low-FODMAP diet. Here I have created an anti-inflammatory low-FODMAP and low-histamine chimichurri sauce for those on limited diets. It is delicious dolloped over a rice and chicken stir-fry, on hamburgers wrapped in lettuce leaves, or on top of scrambled eggs in the morning!

Make this easy and nourishing fried rice dish when you are short on time! Use leftover white rice or quickly cook a batch in your Instant Pot before making this recipe. It's preferable to have cooled or cold rice for fried rice recipes, so it doesn't clump up when adding it to the pan. You can quickly cool down your freshly cooked rice by spreading it out to cool on a cookie sheet or large glass baking dish.

Using an Instant Pot saves time and creates very tender meat! Make this easy and nourishing soup when you are short on time and need to increase your consumption of healing, anti-inflammatory foods. This soup tastes best when you use a homemade low-FODMAP chicken broth for the base, but water works as well!

These zucchini muffins are a great way to use up some of that summer zucchini harvest! Feel free to include other additions such as dark chocolate chips, raisins, or cinnamon if your diet allows for these.

Serve this smokey chipotle-spiced turkey chili with cooked brown rice or cornbread for a hearty winter meal! I often like to add chopped kale or collard greens at the end of cooking time for more nutrients. Other vegetables you might consider adding in place of (or in addition to) the sweet potatoes are diced zucchini, frozen corn, or diced carrots! 

This recipe is perfect to make in autumn when apples and plums are at their peak! You can follow my directions for canning the applesauce below, or place the cooked sauce into jars and freeze it. Frozen or canned applesauce will last for up to a year.

If you are craving something sweet, cold, and refreshing, try this recipe! The avocado provides healthy fats and a smooth, creamy texture. Use organic raw cacao powder, which is full of antioxidants! This recipes makes a great after school snack for children or a quick, nutritious breakfast. If you are making this for breakfast I would suggest adding a scoop or two of collagen peptides or a protein powder for extra amino acids.

Blueberry juice is tart and tangy, perfect for creating an antioxidant-rich vinegar-free dressing! Try this low-histamine dressing on a lettuce salad or as a marinade for chicken!

Make this delicious salad during mango season in the spring! I prefer to use the creamy, velvety, and sweet ataulfo mangoes for this recipe (and for all mango recipes), but you can use any mango variety. Use raw or dry roasted macadamia nuts, whichever you have on hand. The low-histamine blueberry juice dressing below is delicious, but my Lime Vinaigrette recipe also works well!

These enchiladas are so flavorful and delicious, but do take some time to prepare. I would suggest making a double batch and freezing some in small rectangular serving-size glass containers before baking. This way you will have a homemade meal ready to go in the oven for another night, or a snack that hungry teenagers can pull out of the freezer and put into the oven! Serve the enchiladas with cooked brown basmati rice and shredded green cabbage tossed with my Cilantro Vinaigrette.

Hazelnuts are abundant here in the Pacific Northwest, often scattered beneath trees like hidden treasures. When my children were little, they’d gather them during autumn walks—tiny gifts from the forest floor that sparked endless imagination and play. In this recipe, hazelnut meal forms the base of a tender, naturally gluten-free cookie with a rich, toasty flavor. You can easily make your own by grinding whole hazelnuts in a food processor, or purchase it online—just be sure to store it in the fridge or freezer to maintain freshness.