Today we’re back with some simple, healthy recipes you can quickly throw together on those nights when you “Just Can’t”. Last week we posted the first few breakfast-themed recipes from my segment on The Social, so if you missed it, click here! In this article, the team and I included the last two recipes I shared in the segment, and ways to modify each one to be low FODMAP. You can watch the full segment by clicking here or on the image below to see me chatting live about healthy meals when you’re just too busy. Hope these strategies help!

If you loved watching my segment on The Social, check out another one of my segments on Ways to Boost your Energy.

LOW FODMAP NOTE: Both these recipes include high FODMAP ingredients, to they are good recipes to include when you are in the RE-INTRODUCTION phase of the low FODMAP diet as you can try mushrooms or black beans to see if they are a trigger or not.

 

Quick Recipe: Hearty Sausage and Kale Pasta

Pasta is always a great crowd pleasing option, especially with your team of all ages! Boiling your water in a kettle instead of on the stove will speed up the cooking process even more! Make sure to be generous with your sauce, as this is the veggie and protein potion of the meal, so we don’t want to be skimpy here!

Make it low FODMAP: A few things you’ll want to do to this recipe. First, sub in some low FODMAP pasta like a gluten-free pasta choice. Next choose a sausage that doesn’t have garlic/onions or, instead just use ground pork/beef/chicken. And finally replace the mushrooms with some store bought roasted red peppers or another low FODMAP vegetable.

Makes: 4 servings

Time: 5 minutes prep, 15 minutes cook

 

INGREDIENTS

1 lb sausage (or other ground meat)

2 sprigs fresh rosemary, chopped finely.

1 bunch of kale (or one pre-washed packaged container of kale, chard or spinach)

2 cups diced Portobello, cremini or white mushrooms (not low FODMAP)

1 jar passata (strained tomatoes)

250 g gnocchi

 

INSTRUCTIONS

Fill kettle and set to boil. Place a medium pot on the stove (so it’s ready for the water when it boils) and a large metal skillet on medium to high heat.

Remove sausage from casings and squish flat. Place on hot pan and cook until browned, about 5 minutes.

Add the rosemary, kale, mushrooms and passata. Bring to a simmer and cook for another 5 minutes.

When the water boils, add it to the pot and turn the burner on high. Add the gnocchi immediately. Scoop pasta out with a slotted spoon once floats to surface.

Toss pasta with sauce and serve topped with a sprinkle of feta cheese.

Quick Recipe: Black Bean and Avocado Quesadillas

Who doesn’t love Mexican food! The quesadilla is one of my favourite go-to options as a quick, tasty meal. As an added bonus you get to reap the health benefits of adding more beans to your diet. 

Make it low FODMAP: Corn or gluten-free tortillas that are free of FODMAP ingredients work best to get started. Then swap out the black beans with canned lentils. You’ll also want to stick to just 1/8 of an avocado and choose a low FODMAP cheese like cheddar or colby here.

Makes: 4 servings

Time: 5 minutes prep, 5 minutes cook

 

INGREDIENTS

1 can (2 cups) black beans, rinsed

1 avocado

Salt & pepper to taste

8 small corn (or flour) tortillas

¼ cup tomatoes, diced

¼ cup roasted red peppers, diced

¼ cup spinach, shredded

½ cup cheese, shredded

 

INSTRUCTIONS

Pour black beans into a medium, flat-bottomed bowl. Scoop out avocado flesh and add to bowl. Mash with a potato masher until mixed through. Season with salt and pepper.

Spread one quarter of the beans onto one tortilla. Top with other ingredients, putting the cheese on last. Place another tortilla on top.

Drizzle a little olive or canola oil in a non-stick skillet placed on the stove on medium heat. Add the quesadillas to the pan and cook 2-3 minutes per side until crunchy and browned.

Serve with a side of vegetables or salad.

 

Looking for more quick and healthy recipes to help you feed your family on those busy nights? Our Low FODMAP Kid Friendly Recipes will give you more ideas on some easy, crowd pleasing recipes that are good for your gut.

The first step if you’re looking to improve irritable bowel syndrome (IBS) or another digestive disorder or disease, is to understand more about the Low FODMAP diet and if it can help. Download my free eBook to help you better understand this diet and get started implementing simple steps to get rid of symptoms like gas, bloating, pain, diarrhea or constipation related to IBS. Click here to get a copy emailed to you right away.

 

Much love and good eating,

 

Stephanie & The Team