Low-FODMAP for IBS

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.