These recipes keep the fermentable load of each meal low: no onion or garlic, no legumes, nothing fermented, vegetables well cooked and in modest portions, and simple plates rather than ten-vegetable dishes. Food ideas for people following a SIBO-style eating pattern, not medical advice.
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Fork-tender beef in a glossy gravy with chunks of carrot and potato. It tastes even better on day two and freezes without complaint.
Salmon fillets under a sticky orange-ginger glaze, broiled on foil and served over rice. Barely any cleanup, plenty of flavour.
Chicken thighs simmered in a buttery ginger and garam masala tomato sauce, mellowed with coconut milk. Spoon it over basmati rice and pack the leftovers.
A Maritime-style chowder of flaky white fish and potatoes in a creamy broth, without the heaviness.
Paprika shrimp and wilted spinach over soft, cheesy polenta. Comfort food that comes together in one pot and one pan.
Thin-sliced flank steak flash-fried with ginger and bok choy in a glossy tamari sauce, served over jasmine rice.
Crisp golden tofu and bright bok choy in a glossy ginger sauce, ready faster than delivery.
A quick take on pho with a charred ginger broth, star anise, cinnamon and thin-sliced steak over rice noodles. The boiling broth cooks the beef right in the bowl.
Savoury ground pork with ginger, tamari, and crunchy water chestnuts, spooned into cool lettuce cups. Big takeout energy, one pan.
Wok-tossed rice with plump shrimp, egg, carrot, and green onion tops. Faster than takeout and made your way.
A thick, tomato-kissed stew of carrots, potato, zucchini and green beans with quinoa simmered right in the pot. One pot, big bowls, easy leftovers.
A one-pan dinner of flaky salmon, roasted baby potatoes, and green beans with lemon and fresh dill.
Gluten-free penne tossed with melting grated zucchini, lemon, and plenty of Parmesan. A silky vegetarian pasta from two pots in fifteen minutes.
Roast pork tenderloin brushed with maple and Dijon, served with buttery mashed potatoes and soft carrots.
A fragrant coconut broth infused with lemongrass and ginger, loaded with shrimp and green beans, ready before the rice cools.
Golden pan-fried cod with lemon butter, wilted spinach, and steamed rice. Dinner in about fifteen minutes flat.
A thick, soothing rice porridge simmered in rich stock with gingery pork. The kind of dinner made for slow evenings, and it stretches to six bowls.
Ground pork tossed with lime, chili, toasted rice powder and a pile of fresh mint and cilantro. Spoon it over jasmine rice with cool cucumber.
Golden chicken cutlets in a glossy lemon, butter, and caper pan sauce. A restaurant plate from one skillet in fifteen minutes.
Smoky, cumin-spiced beef spooned into warm corn tortillas with cheddar, lettuce, and tomato. Taco night in fifteen minutes flat.
Rosemary lamb chops seared in a hot pan, with roasted potatoes and soft eggplant and a squeeze of lemon.
Crackly cornstarch-crusted tofu tossed with tender green beans, black pepper, and a whisper of chili, served over rice.
Oven fish and chips. Golden-crumbed haddock and roasted potato wedges with a quick caper and dill tartar sauce.
Lemony oregano chicken roasted on one pan with crisp-edged potatoes, zucchini, cherry tomatoes and olives.
Rosemary and Dijon crusted pork tenderloin roasted over golden potatoes, carrots and parsnips on a single pan.
Sticky maple Dijon chicken thighs roasted over potatoes and carrots on one pan, with pan juices for spooning.
Salmon fillets lacquered in a maple, ginger and coconut aminos glaze, roasted on one pan with baby bok choy. Dinner in 25 minutes.
Four maple-glazed mini meatloaves roast alongside carrots and baby potatoes, so dinner lands on one pan.
Crisp-edged baked tofu and blistered green beans tossed in a sticky sesame maple glaze, ready for a bowl of rice.
Cumin-spiced lamb koftas seared until browned, served over lemony rice tossed with fresh mint. Bold flavours, one pan and one pot.
Chicken thighs braised until tender in a herby tomato sauce with briny olives and capers, ready when you walk in the door.
Lamb shoulder braised with cumin, cinnamon and ginger until spoon-tender, served over fluffy quinoa with fresh cilantro.
Pork shoulder cooked low and slow in a smoky maple barbecue sauce until it falls apart. Feeds a crowd and freezes beautifully.
A hearty bean-free chili packed with ground turkey, peppers, zucchini and carrots, topped with sharp cheddar. Built for the freezer.
One-pot mac and cheese with a proper sharp cheddar sauce and a few handfuls of spinach folded in at the end.
Pan-seared salmon glazed with tamari, maple and ginger over rice with wilted spinach and sesame. A weeknight bowl that doubles as tomorrow's lunch.
Tender turkey meatballs simmered in a basil tomato sauce that skips nothing you will miss. Doubles well for the freezer.
Thin, crusty-edged turkey patties with melting cheddar, stacked two high on toasted gluten-free buns. Diner-style burgers on a weeknight clock.
A quick meat sauce of ground turkey, carrot, and crushed tomatoes over gluten-free spaghetti with Parmesan and basil.
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