An extremely simple, light, and tasty meal! All made in one pot and the only ingredients are chicken, zucchini noodles, ghee, salt, Italian seasoning, lemon juice, and either garlic or garlic oil. I tripled the recipe below and actually did the chicken in three batches, then dumped a ton of zucchini noodles in a large pot to cook. Paired this with some rice noodles this week since the store was out of my favorite sweet potato glass noodles. There is a ton of flavor in the chicken and zucchini noodles, but not quite enough to cover the serving of rice noodles I added in there. We still really loved this meal though! Just next time would probably toss the added noodles in with the sauce too. This was a quick and tasty recipe to whip up that I will for sure be making again! 

​Paleo Whole30 Garlic Butter Chicken Bites
Ingredients:

• 2 tablespoons garlic oil
• 1/4 cup ghee
• 2 pounds boneless skinless chicken, cut into bite size pieces
• 2 teaspoons salt
• 2 teaspoons Italian seasoning
• 1 lemon juiced

Directions:

1. Add the garlic oil and ghee to a large skillet and heat to medium/high heat. Add the chicken and sprinkle with salt and Italian seasoning and cook 5-10 minutes, until chicken is cooked through. 
2. Push the chicken to one side of the pan and add the zucchini noodles. Cook 3-5 minutes, until soft but not mushy. 
3. Squeeze the lemon over the whole dish, turn off the heat and serve. 

Notes:

• If you don't need this low FODMAP then use all ghee and 2-3 garlic cloves, minced 
• You can use butter flavored coconut oil if you don't tolerate ghee

Original recipe found here

Low FODMAP or not, this was delicious! Paired with spaghetti squash and sweet potato glass noodles and it was a tasty spaghetti bolognese pasta meal. If you're not eliminating garlic and onion feel free to throw that in here, but those are probably the only ingredients this leaves out to make it low FODMAP. The recipe below is for 4 servings and the ingredients are conversions from metric units, so just use the closest standard amount. Since I had to significantly increase the serving size I ended up making this entire meal in the Instant Pot on the saute mode. I threw the green tips of the leeks and the spinach in the food processor to dice up fast, and also did not end up making any additional vegetables since I roasted spaghetti squash. We will absolutely be enjoying this meal again soon! 

​Low FODMAP Spaghetti Bolognese
Ingredients:
Spaghetti Bolognese

• 1 Tbsp  olive oil
• 1.1 lb lean ground beef
• 1.41 oz (1/2 cup) leek (green tips only)*
• 14.1 oz  plain crushed/chopped tomatoes (canned)*
• 3 Tbsp tomato paste
• 1 tsp dried oregano
• 1 tsp dried basil
• 1/2 tsp dried thyme
• 4.23 oz (4 cups) baby spinach
• Season with salt & pepper (to taste)
• 10.6 oz spaghetti noodle of choice

Low FODMAP Veggies

• 8.47 oz (2 large) carrots (peeled & cut into sticks)
• 5.64 oz green beans

Directions:

1. Roughly chop the baby spinach and finely chop the green leek tips. Peel and cut the carrots into sticks and slice the green beans into bite sized pieces. Place to one side.
2. Select a large fry pan and place on medium heat. Add a splash of olive oil and cook lean ground beef until browned.
3. Add the canned tomatoes, tomato paste, leek tips, baby spinach and herbs (oregano, basil, thyme) to the lean ground beef. Mix well and allow to simmer on medium to low heat for 20 minutes. Make sure you stir it so it doesn't burn. Add salt and pepper to taste.
4. Add a generous amount of salt to a large saucepan of water. Bring the water to a rolling boil. Then add the gluten free spaghetti and cook according to packet directions, until soft. Drain pasta and toss with olive oil. While the spaghetti cooks, cook the green beans and carrots in a medium sized saucepan of boiling water for two to three minutes, until they are brightly coloured and soft.
5. Serve the bolognese on top of spaghetti and sprinkle with a low FODMAP cheese like cheddar or colby (if desired). Make sure you include the veggies on the side (I like to mix mine in with the bolognese).

Notes:

• Monash University uses 1 tablespoon of tomato paste and 1/2 a cup of canned tomato per serve in their spaghetti bolognaise recipe. That means that this recipe is considered FODMAP friendly when divided between the recommended number of serves.
• Check ingredient label on the crushed/canned tomatoes and tomato paste if you are looking to stay low FODMAP and avoid ingredients like garlic and onion! 

​Original recipe found here

Going to end the year with this delicious (low fodmap) meal right here! Only four ingredients to whisk together for the sauce/marinade, the chicken and veggies are cooked on the skillet, and the extra sauce is thickened up in a separate saucepan. The original recipe calls for red bell peppers, bok choy, and bamboo shoots, which we swapped out for carrots. You can easily swap in whatever protein or vegetables you prefer though. The chicken needs to marinate for at least 4 hours, so be sure to plan ahead for that or prep everything the night before. I didn't have rice vinegar so I swapped for white wine vinegar and thought the sauce still turned out great. The original recipe link has ingredient portions for one serving, however I altered them below to what a typical 4-5 serving recipe would look like. Also, instead of splitting the sauce in half I accidentally put all the marinade in with the chicken, so I ended up boiling the entire leftover marinade to make the sauce. Boiling it down for at least 5 minutes destroys any harmful bacteria, or so the internet says. Just throwing that out there in case anyone makes the same mistake or wants to preserve some more of the sauce. Some time saving tips, you can purchase Fody's Korean BBQ Sauce & Marinade to use for the sauce, purchase pre-cooked chicken/protein, and also purchase pre-cut veggies. You can make this Buddha Bowl completely to your preference and are guaranteed a delicious, meal! We will definitely be having this again and again. 
​
Sesame Chicken Buddha Bowl
Ingredients:
For Sauce/Marinade:

• 1 1/3 cup rice vinegar
• 1 cup aminos or soy sauce
• 8 Tbsp toasted sesame oil
• 4 T pure maple syrup
• 2-4 tsp tapioca starch (optional, for thickening) 

For the Bowl:

• 1.5 chicken breast, sliced into bite sized pieces
• 1 Tbsp olive oil
• 1 red bell pepper, julienned
• 4 cup baby Bok choy, sliced
• 1 1/3 cup sliced bamboo shoots (I used carrots instead)
• 2 tsp chopped cilantro (Garnish, per bowl)
• 1/2 tsp black sesame seeds (Garnish, per bowl)
• ½ to 1 cup cooked rice (Per bowl)

Directions:

1. Whisk together ingredients for marinade—except tapioca starch— in a small bowl. In a shallow dish, add chicken breast and half of the sauce/marinade. Cover and refrigerate 4-8 hours, or up to 24 hours.
2. In a small saucepan over low heat, add remaining sauce and heat until steaming, about 3 minutes. Whisk in tapioca starch until thickened, about 1 minute. Remove from heat and pour sauce into a small jar or bowl; refrigerate.
3. Heat a medium skillet or wok over medium heat. Drain marinade from chicken and discard. Place chicken on skillet and sauté 8-10 minutes or until no longer pink in the thickest part, stirring occasionally. Set chicken aside.
4. Heat 1 teaspoon olive oil in a medium skillet over medium heat, add bell pepper and bok choy, and season lightly with salt and pepper. Sauté 5-7 minutes or until crisp-tender. Stir in bamboo shoots and 3 Tbsp of the sauce, and cook 2 minutes longer.
5. Combine vegetables in a serving bowl along with brown rice and chicken. Top with chopped cilantro and sesame seeds. Drizzle with remaining sauce to taste.

Original recipe found here

Still experimenting with an elimination diet in our house and these meatballs have been a big hit a few times now. We've tried this with all ground turkey and all ground beef, and without the egg and optional flour each time. All of the seasonings bring a ton of flavor and we have enjoyed these as burgers on the grill as well. I opted for baking the meatballs this time since I quadrupled the recipe and had a ton of meatballs to cook, but pan frying them as the recipe instructs would only bring more delicious flavor. This time we paired the meatballs with spaghetti squash, sweet potato glass noodles, and a low fodmap marinara sauce, which turned out super tasty! Not to mention this was a nice mix up to the limited food options we have been consuming on this elimination style diet. This one is definitely going into the meal prep rotation of favorites! 

Pan Fried Meatballs - Low FODMAP, Paleo, Whole30
Ingredients:

• 1/2 lb ground beef
• 1/2 lb ground lamb
• 1/2 lb ground pork
• 1 large egg
• 2 Tbsp Tapioca flour optional, for binding
• 2 tsp poultry seasoning blend of dried thyme, sage, marjoram, rosemary, black pepper, nutmeg
• 1 tsp dried oregano or 2 tbsp chopped fresh
• 1 tsp dried basil you can also use 2 tbsp chopped fresh if you have!
• 2 tsp freeze dried chives or 1 tbsp fresh chopped chives
• 1/2 tsp sea salt
• ghee or other preferred cooking fat for frying
• Low FODMAP Marinara Sauce (Fody also has a couple Low FODMAP options! I found their products at Wegmans.)

Directions:

1. In a large bowl, combine the three types of meat with all the other ingredients, and using your hands, mix well until all ingredients are fully incorporated and ready to roll into balls.
2. Heat a large cast iron skillet over med hi heat. Add about 2 tbsp ghee or other cooking fat to the pan
3. Once the fat is heated (if it's smoking lower the heat) begin rolling the mixture into meatballs about 1.5 inches in diameter, and place each one in the pan. Continue until the mixture is used up.
4. Once the bottoms are nicely browned after about 3 minutes or so, flip each meatball over to brown the other side. Cover the pan now, and continue to cook, covered, until the meatballs are just cooked through. (If planning to add sauce, you can cook the meatballs covered with the sauce until fully cooked)
5. Serve right away and enjoy!

Original recipe found here