Low-FODMAP for IBS

Eggs poached right in a smoky, spiced tomato and red pepper sauce. Bring the pan to the table with toast for dunking.

A tender pan of baked oats sweetened with banana and maple syrup, studded with blueberries. Cut it into squares and breakfast is handled until Thursday.

Tender cornmeal muffins studded with blueberries and brightened with lemon zest. Best eaten warm with a little butter.

Fluffy oat flour pancakes studded with blueberries and finished with real maple syrup. Weekend comfort on a weekday clock.

Warm, creamy polenta topped with buttery caramelized bananas and toasted walnuts. A cozy bowl for cold mornings.

Soft oat cookies loaded with grated carrot, walnuts and warm spices. Bake a dozen and breakfast is handled for the week.

Creamy stovetop rice pudding layered with juicy pineapple and toasted coconut. Make a batch on Sunday and grab a jar on the way out the door.

Golden pan-crisped potatoes tossed with kale, sweet pepper, and smoked paprika, crowned with runny fried eggs. A proper weekend skillet.

Soft scrambled eggs and melty cheddar folded into corn tortillas and toasted crisp in the same pan. A hand-held hot breakfast in about ten minutes.

Slow-simmered rice porridge perfumed with ginger, topped with soft-centred eggs, crunchy peanuts, and tamari. Weekend comfort that reheats beautifully.

Day-old rice fried with ham, egg, and carrots, finished with tamari and sesame. Breakfast that eats like takeout.

Creamy make-ahead oats with maple, cinnamon, and banana, topped with toasted walnuts. Stir a jar together tonight and breakfast is waiting in the fridge.

Golden custardy French toast with juicy strawberries and warm maple syrup. Weekend flavour on a weekday clock, all from one pan.

Big crunchy clusters of oats, pecans, and coconut baked in maple syrup. Your kitchen will smell incredible.

A warm, creamy quinoa porridge simmered in lactose-free milk, finished with maple syrup, fresh strawberries, and toasted pecans.

Golden pan-fried French toast scented with orange zest and cinnamon, finished with juicy orange segments and maple syrup.

Cubes of bread soak overnight in a maple custard, then bake into a golden, berry-studded pan that feeds the whole table.

Creamy savoury oats loaded with wilted spinach and parmesan, finished with a crisp-edged fried egg. One pot, one small pan, big comfort.

Warm toast piled with peanut butter, sliced banana and a thread of maple syrup. Breakfast on the table in under ten minutes with one knife to wash.

Creamy vanilla rice pudding topped with juicy pineapple and toasted coconut. Good warm from the pot or cold from the fridge.

Crispy skillet potatoes with sweet pepper and eggs cooked right in the pan, finished with cheddar and green onion tops.

Make-ahead chia pudding with coconut milk and crushed raspberries. It wakes up ready and waiting in the fridge.

Eggs poached right in a smoky spiced tomato sauce, showered with parmesan and scooped up with warm toast. One skillet, fifteen minutes.

Creamy steel-cut oats that cook while you sleep, warm with pumpkin pie spice and finished with maple syrup and toasted pecans.

Soft scrambled eggs folded with baby spinach, old cheddar, and green onion tops, piled onto warm sourdough spelt toast.

A big skillet of eggs with wilted spinach, sweet red pepper, and sharp cheddar. Bake it Sunday and slice off breakfast for days.

A thick strawberry banana blend topped with sliced kiwi, pecans, and chia seeds. Cold, bright, and ready in ten minutes.

A golden turmeric scramble with wilted spinach and juicy cherry tomatoes. Hearty, savoury, and ready in about 20 minutes.

Golden oven-baked salmon cakes with mashed potato and lemon, plus a cool dill yogurt for dunking. Stash extras in the freezer.

Cumin-spiced beef over fluffy quinoa with corn, tomatoes, crunchy lettuce and cheddar. Taco flavour that packs into a container without falling apart.

Hearty kale tossed in a punchy lemon-parmesan dressing with plenty of cooked chicken. A no-cook lunch that holds up in a packed container too.

The comfort classic rebuilt with leek greens and thyme, with tender shredded chicken thighs and rice in every spoonful.

Poached chicken folded with crisp cucumber, sweet grapes and toasted walnuts in a lemony mayo. Lunch for days from one pot.

A big pot of tomato-tinged broth crowded with carrots, zucchini, green beans, kale and quinoa. It freezes without complaint.

Crisp bacon, cool lettuce and juicy tomato stacked on toasted sourdough with plenty of mayonnaise. The lunch counter classic, done in one pan.

A golden, gently spiced soup of lentils, carrots and red pepper in coconut broth, finished with lime and cilantro. Great from a thermos.

Golden pan-fried cakes of flaky white fish, mashed potato, lemon and chives, with a zippy caper mayo. Good hot, good cold from a lunch bag.

A clear, gingery broth loaded with shredded chicken, rice noodles, and bok choy, brightened with lime and cilantro. Makes a big, freezer-friendly pot.

Sizzling gingery pork spooned into cool lettuce cups with ribbons of carrot and green onion tops. Fast, fresh and eaten with your hands.

Creamy chive-flecked egg salad heaped on crisp toast. A five-ingredient lunch that comes together while the eggs cool.

A lemony, herb-packed quinoa salad in the spirit of tabbouleh, with chickpeas, cucumber, and mint. It only gets better after a night in the fridge.

Grilled chicken over lemony quinoa with cucumber, cherry tomatoes, and shaved parmesan. A lunch that holds up in the fridge.

Grilled lemongrass chicken over cool rice noodles with crisp vegetables, fresh herbs and a punchy lime dressing. It travels well and eats even better cold.

A bright, crunchy bowl of lentils, cucumber, mint and toasted walnuts in a lemony dressing. Ten minutes, zero cooking, one bowl to wash.

Tender turkey meatballs simmered in a bright lemon and dill broth with rice, carrots and spinach. A thermos lunch that feels like a hug.

Fluffy baked potatoes piled with crisp bacon, melted cheddar, and green onion tops. The microwave gets you there in 20 minutes.

Cold rice noodles and crisp vegetables in a peanut lime dressing, topped with golden seared tofu and roasted peanuts.

Cold rice noodles and crispy tofu under a creamy peanut-lime dressing with crunchy carrot and cucumber. A lunch bowl worth packing twice.

An Italian-style rice salad tossed with ham, green beans, red pepper, olives and parmesan in a mustardy vinaigrette. It only gets better by lunchtime.

Lemon and oregano pork skewers over rice with a cucumber tomato salad and cool tzatziki. A Greek takeout order you can pack yourself.

Fresh rolls packed with shrimp, mint, cilantro, and crunchy vegetables, with a creamy peanut-lime sauce for dipping.

Cool, crunchy rolls of shrimp, cucumber, carrot and mint with a salty-sweet peanut dipping sauce. No stove, no cleanup beyond a cutting board.

Fresh rice paper rolls stuffed with shrimp, vermicelli, crisp vegetables and herbs, with a creamy peanut dipping sauce on the side.

Set-and-forget tomato soup blended silky, sweetened by slow-cooked carrots and a swirl of lactose-free milk, with plenty of fresh basil.

All the pleasure of a sushi roll with none of the rolling: seasoned rice, silky smoked salmon, crisp cucumber and carrot, and a snowfall of sesame.

All the good parts of sushi in a bowl: seasoned rice, silky smoked salmon, crisp cucumber, and toasted nori.

Seasoned sushi rice topped with smoked salmon, cucumber, carrot and nori, finished with sesame and a tamari drizzle. Sushi night flavour, no rolling mat.

A creamy, smoky chowder of potatoes and sweet corn with lime, cilantro, and a handful of sharp cheddar on top. Street-corn flavour in a bowl.

A hearty French-style lunch of tuna, baby potatoes, green beans, jammy eggs and olives with a mustardy vinaigrette. Built to be packed.

A crunchy, lemony tuna salad with dill and cucumber on tangy spelt sourdough. Lunchbox ready in ten minutes.

One pot of smoky spiced turkey and rice, packed into containers with lettuce, cheddar and lime for grab-and-go lunches.

Weeknight fried rice with golden eggs, carrots, green beans and red pepper, finished with tamari and sesame. Cold rice makes it, so plan ahead.

A smooth, warming carrot soup with fresh ginger and a swirl of coconut milk. Big-batch friendly and a natural for the freezer.

Roasted za'atar eggplant over quinoa with chickpeas, spinach, tomatoes and a lemony yogurt drizzle. A meatless bowl with real substance.

Golden zucchini and corn fritters with parmesan, plus a cool lemon dill yogurt dip. Great warm or straight from the fridge.

Cod fillets baked under a punchy tomato sauce of olives, capers and chili, spooned over rice. Big Mediterranean flavour on a weeknight.

Risotto without the stirring. Arborio rice bakes in the oven, then gets its shine from butter, lemon, spinach and parmesan.

A fragrant Vietnamese-style noodle soup with star anise and ginger broth, silky rice noodles and thin-sliced beef that cooks right in the bowl.

Velvety chicken and crisp baby bok choy in a glossy ginger-tamari sauce over steaming rice. Faster than takeout and only one wok to wash.

Juicy turkey patties bound with oats and seasoned with Dijon and green onion tops, stacked on toasted buns.

Plump shrimp and green beans in a light coconut ginger sauce with lime, spooned over jasmine rice.

Plump shrimp in a golden coconut broth scented with lemongrass, ginger, and lime, ladled over jasmine rice with green beans for crunch.

Oven-crisped cod in a golden cornflake crust with roasted potato wedges and a quick homemade tartar sauce.

A brothy Italian vegetable soup with carrots, zucchini, green beans, tomatoes and rice, finished with parmesan and basil.

Tender strips of beef tossed with crisp green beans and bok choy in a glossy ginger tamari sauce. Faster than delivery.

Lemony oregano pork grilled on skewers and served over rice with a cool cucumber yogurt sauce.

A burnished herb-buttered bird over carrots and potatoes that roast in the drippings. One pan, one proper Sunday dinner, and bones for stock.

Spiced lamb skewers with a herb-flecked quinoa pilaf and cool minted yogurt. Dinner tonight, an enviable lunch tomorrow.

Plump shrimp tossed in sizzling lemon butter with parsley and a whisper of chili, piled onto hot rice. Dinner in one skillet, on the table fast.

One sheet pan, four salmon fillets, and a pile of green beans under a lemony herb dressing. Dinner in 25 minutes.

Blistered lamb loin chops under a bright dressing of lemon, mint and oregano. Ten minutes in one hot pan, then straight to the table.

Juicy pork tenderloin under a sticky maple Dijon glaze, roasted on one pan with sweet carrots.

Sticky maple and tamari glazed salmon roasted beside bok choy, spooned over jasmine rice. Weeknight-fast but dinner-party pretty.

Crispy glazed tempeh over rice with wilted kale and carrot ribbons. A meatless bowl with sticky maple tamari flavour.

Chunks of white fish poached in a cumin and paprika tomato broth with potatoes, carrots, and briny green olives. Bright, warming, one pot.

Gluten-free pasta cooked straight in the sauce pot, turned glossy with old cheddar and a couple of handfuls of spinach.

Saffron-scented rice cooked with browned chicken, shrimp, green beans and a crackly bottom layer if you dare to leave it be.

Ground beef in a sweet-savoury tamari ginger sauce cooks right into the rice with carrots, finished with spinach and sesame.

Flaky white fish under a nutty brown butter sauce with briny capers, wilted spinach on the side, all from a single pan.

Chunks of beef simmered until spoon-tender in a red wine broth with carrots and baby potatoes. The kind of pot that tastes better on day two.

Charred chicken, sweet pepper, and zucchini off one sheet pan, folded into warm corn tortillas with lime and cilantro.

Chicken thighs in warm shawarma spices roast over potato wedges, with a cucumber yogurt sauce to drag everything through.

Oregano and mint lamb meatballs roast beside caramelized eggplant and blistered tomatoes, ready for rice and a swipe of yogurt.

Crisp-edged tofu and roasted green beans glossed in a sticky orange, ginger and sesame glaze. Spoon over steamed rice.

Smoky cumin-spiced turkey piled into warm corn tortillas with cheddar, crisp lettuce and a squeeze of lime. Taco night from a single skillet.

Chuck roast simmered with lime, cumin and smoked chilies until it shreds into rich, saucy beef for a stack of warm corn tortillas.

Chicken thighs go tender in a spiced tomato sauce enriched with butter and coconut milk. Ladle over rice and scatter with cilantro.

Pork shoulder cooked until it falls apart in a smoky maple barbecue sauce, piled onto buns or rice with a bright carrot slaw.

Pork shoulder braised until it collapses into a rich tomato ragu, ladled over soft parmesan polenta. A slow Sunday pot that freezes like a dream.

Lamb shoulder roasted low and slow until it falls apart, over potatoes that soak up all the lemony pan juices. A Greek Sunday centrepiece.

A deep, smoky chili of ground beef and lentils that simmers into something thick enough to stand a spoon in. Made for freezing in flat packs.

A one-pan Spanish-style rice dinner with browned chicken thighs, smoked paprika, red pepper and green beans, finished with lemon and parsley.

A juicy pan-seared steak under a spoonful of sharp, herby chimichurri. Restaurant flavour from one pan and one cutting board in fifteen minutes.

Crispy tofu tossed in a glossy pineapple sweet and sour sauce with red pepper, served over jasmine rice. Takeout energy from your own stove.

Day-old rice tossed hard and fast with egg, sweet corn, carrot and green onion tops. The best possible fate for leftover rice, ready in ten minutes.

A pantry-hero pasta: olive oil tuna, lemon, chili and spinach tumbled through hot spaghetti with salty parmesan. Dinner from one pot and one pan.

Savoury turkey and vegetable filling under a blanket of cheddar mashed potatoes, baked until golden. Comfort food that portions and freezes neatly.

Cubes of pork shoulder braised in one pot with brown sugar, fish sauce and ginger until dark, sticky and deeply savoury.

Trout fillets under a lemony walnut and parmesan crust, roasted on one pan with zucchini wedges until just flaking.

The Tuesday night classic with a rich 20 minute meat sauce over gluten-free spaghetti, buried in parmesan.

Shredded kale and sweet carrot tossed in a creamy lemon dressing with toasted pumpkin seeds. A make-ahead slaw that stays crisp for days.

Jasmine rice simmered with a measured pour of coconut milk and finished with lime zest and green onion tops. The side that makes curries sing.

Rough-edged potatoes roasted in garlic-infused oil until shattering-crisp, finished with rosemary and a parmesan crust.

Crisp-tender green beans tossed in lemon butter with toasted pecans. The side dish that disappears first.

Sweet roasted carrots glazed with maple and cumin, showered with toasted walnuts and parsley. A side that steals attention from the roast.

Deeply roasted eggplant with blistered cherry tomatoes, torn basil, and shavings of parmesan.

A mountain of spinach collapsed into a glossy, garlicky-tasting tangle with lemon and a flicker of chili. One pan, five minutes, done.

Eggplant, zucchini, red pepper and tomatoes roasted deep and jammy with thyme, then torn basil to finish. Better the next day.

Hands-off mashed potatoes that cook in the slow cooker and hold for hours, whipped with butter and lactose-free milk.

Craggy smashed cucumbers in a sesame tamari dressing. Cold, crunchy, and ready in 15 minutes.

Cool smashed cucumbers in a tangy tamari, sesame and rice vinegar dressing with a whisper of chili. The side that wakes up any rice bowl.

Craggy smashed cucumbers in a savoury sesame-tamari dressing with green onion tops. Cold, crunchy and ready in ten minutes with no stove.

Golden jasmine rice simmered with coconut milk, ginger and turmeric. A sunny side that flatters grilled meats, fish and stir-fries.

A skillet of just-wilted spinach glossed with garlic-infused oil and lemon. The five-minute side that goes with everything.

A grown-up snack box of old cheddar, sweet grapes, crunchy walnuts, cucumber and rice crackers. Five minutes of packing, zero afternoon regrets.

Fresh-popped corn tossed with butter, smoked paprika, chili and lime zest. A crunchy snack bag that beats anything from a vending machine.

Shatteringly crisp kale with salty parmesan and a hint of smoked paprika. One bowl, one baking sheet, gone in minutes.

Oven-crisped chickpeas tossed with smoked paprika and cumin. Salty, crunchy, and great scattered over salads too.

A sheet pan of chickpeas roasted until they rattle, dusted with smoked paprika and cumin. Salty, crunchy, portable.

Big maple-baked clusters of oats, pecans and coconut that keep for weeks in a jar. A handful does the job.

Classic creamy devilled eggs with Dijon and fresh chives, finished with a dusting of smoked paprika.

Creamy maple yogurt frozen into snappable bark with blueberries and macadamias. Keep a stash in the freezer.

Fresh-popped corn tossed in maple butter and cinnamon while it is still hot. A warm, crackly snack bowl in ten minutes from one pot.

Sweet and salty oven-toasted pecans, walnuts, and peanuts with maple, cinnamon, and a whisper of cayenne.

No-bake peanut butter and oat balls with maple sweetness and flecks of dark chocolate. The lunch-bag snack that disappears first.

No-bake peanut butter oat balls with a hit of dark chocolate. Keep a container in the fridge for the 3 pm slump.

A frosty golden blend of pineapple, creamy yogurt and fresh ginger with a squeeze of lime. Five minutes from freezer to glass.

Sweet pineapple, tomato, lime, and cilantro in a bright salsa made for scooping with salty corn chips.

Shatteringly crisp kale chips seasoned with sesame and tamari. They tend to disappear straight off the pan.

Layers of maple yogurt, fresh strawberries, and a buttery toasted oat crunch. A snack that feels like dessert.

Buttery oat crumble hugging a jammy strawberry filling. Sturdy enough for lunch bags, good enough for dessert.

Savoury golden muffins packed with zucchini, sharp cheddar, and green onion tops. Bake a dozen on Sunday, pull them from the freezer all week.