Prep time:  15 mins
Cook time:  15 mins
Serves: 4
 
A quick, tasty low FODMAP breakfast or lunch that won’t dissapoint. Make ahead for days when you don’t have time for food prep.
 
INGREDIENTS

• 8 eggs
• A handful of parmesan cheese (if tolerated)
• A pinch of salt and pepper
• Butter or coconut oil to grease the muffin tin

 

• My favorite fillings...
  • Roasted red pepper, diced with a few chopped basil leaves
  • Cooked bacon or sausage pieces with finely chopped fresh oregano
  • Spinach, roughly chopped with finely sliced chives and a pinch of nutmeg
  • Any other combo that you can think of...

 
INSTRUCTIONS

• Preheat the oven to 180 degrees C and grease a non stick 12 hole muffin tin with butter (or alternatively cut squares of baking parchment to line the tins)
• Whisk the eggs, salt, pepper and most of the parmesan together in a jug and set aside
• Prepare your chosen fillings as above and half fill each hole of the muffin tin with your choice of filling
• Carefully pour the egg and parmesan mix into each hole until ¾ full and sprinkle each with a little extra parmesan
• Cook in the oven for 15 minutes and allow to cool lightly in the muffin tin before serving

Prep Time: 10 minutes
Total Time: 1 hour
Serving Size: 4

Ingredients

• Olive oil
• 1 large bunch red chard or collard greens, thinly sliced into ribbons (about 4 loosely packed cups)
• Sea salt
• 1 small red pepper, seeded and diced
• 1 teaspoon cumin
• 1 tablespoon harissa (optional)
• One 28-ounce can diced tomatoes
• 4 large eggs
• 1/4 cup cilantro

Instructions

• In a large oven-proof (preferably cast iron) skillet, heat 1 tablespoon olive oil. Saute the chard over high heat until wilted and the stems have begun to soften, about 5 minutes. Transfer the chard to a bowl, along with any juices.
• Add another tablespoon of oil to the skillet. Saute the peppers over medium-high heat until soft, about 8 minutes. Stir in the cumin, and harissa, if using. Cook until fragrant, 2 minutes. Carefully pour in the tomatoes. Bring to a simmer over high heat. Cook until the tomatoes have begun releasing their liquid, 5 minutes. Using a fork or masher, crush the tomatoes to break up the larger chunks and create a saucy consistency. Reduce the heat to medium-low and simmer, stirring occasionally, until the sauce has thickened and the tomatoes have lost their acidity, about 20 - 30 minutes.
• Stir in the chard and simmer 5 minutes more. Create 4 large wells in the sauce. One at a time, crack the eggs into the wells. Simmer until the egg whites are set but the yolks are still runny, about 10 minutes. Garnish with the cilantro leaves and serve straight from the skillet.

 

If you are looking for something sweet and low FODMAPs isn’t cutting it, give this a try for dessert or breakfast treat.
 
Ingredients

• 1 cup chopped fresh or frozen rhubarb
• 1/2 cup fresh or frozen strawberries, halved
• 1 tsp melted unpasteurized raw honey or a few drops of stevia to taste
• 1 tsp vanilla extract (alcohol-free)
• zest from one orange
• 1/4 cup parsnips, very finely diced, about 5mm cubes (can also use rutabagas)
• 1 Tbsp coconut oil
• liberal sprinkling of cinnamon
• dash of sea salt

 
Instructions

• Preheat oven to 400 degrees.
• Mix together rhubarb, strawberries, stevia, vanilla extract, and orange zest and place in baking dish.
• Bake for about 15 minutes, until fruit is soft.
• In the meantime, heat coconut oil on medium heat in small frying pan.
• When oil is hot add parsnips and fry, stirring often, until starting to brown. Be careful not to burn them!
• Sprinkle parsnips with a liberal amount of cinnamon and season with a dash of salt.
• Place fruit in serving dish and top with parsnips.
• Enjoy!

Homemade from-scratch chicken salad made with homemade mayo, bacon and green onions that is soy free, dairy free and completely Paleo and Whole30 friendly.
Serves: 4 servings
Prep time: 15 mins
Cook Time: 20 mins
 
INGREDIENTS

• 1 lb boneless, skinless chicken breasts
• 8 slices sugar free, nitrate free bacon
• ½ cup homemade mayo or (made with avocado oil), sugar free real mayonaise
• 2 scallions (green onions), thinly sliced
• salt and pepper to taste

 
INSTRUCTIONS

• Take your bacon and chop into bite size pieces. Brown the bacon in a large saute pan over med-hi heat until crisp.
• Remove bacon from pan and set aside to drain on paper towels, leaving the rendered fat in the pan.
• Pound the chicken breasts to ½ inch thickness or cut them in half so each piece is ½ inch thick.
• Turn the heat down to med. Sprinkle the chicken breasts with salt and pepper and put in the pan with bacon fat. Cook about 2-3 minutes on each side or until the inside is no longer pink.
• Put the chicken in a large bowl, cover and refrigerate until cool. If you haven't made your mayo yet, now is the time!
• When the chicken has cooled down, chop roughly into bite size pieces, and in a large bowl, toss together with the bacon, scallions, and mayo. Mix to fully combine.
• Taste and add salt/pepper if needed. Serve right away or save some for lunch on top of lettuce or as a dip for celery sticks

Incredibly easy, healthy, and delicious, this Paleo Butternut Squash Sausage Breakfast Hash with Kale is a favorite go-to savory breakfast! It all comes together in one pan in under 20 minutes with almost no prep. Paleo, Whole30 friendly, dairy free, gluten free and low FODMAPs.
Serves: 1-2 servings
Prep time: 5 mins
Cook time: 10 mins
 
INGREDIENTS

• 2 cups chopped butternut squash
• 1-2 link all natural or organic italian sausage or breakfast sausage patty (casing removed if it's a link)*- you could also use ground meat of your choice- turkey, pork, lean grass fed ground beef or chicken
• 2 tbsp coconut oil
• dash sea salt
• 2 large handful kale, deveined and chopped
• 2 tbsp water
• 1-2 eggs if desired
• salt and pepper to taste

Thinly sliced green onion for garnish
 
INSTRUCTIONS

• Heat a small-medium heavy skillet over med heat. Add coconut oil and melt.
• Add the chopped butternut squash to the pan, stirring to brown, and sprinkle with a bit of sea salt.
• Cook squash for about 5-10 minutes, covering to let them soften, stirring to evenly brown
• When squash is nearly done, break the sausage/ ground meat into small pieces and add to pan. Stir and break down smaller to evenly brown.
• Once the squash and sausage are browned, add the kale and 1 tbsp water to the pan and toss to coat. Cover pan and allow kale to steam. Add another tbsp or so of water if needed
• After about a minute, check kale and stir. Once kale is soft, make small grooves in the hash and crack the eggs one at a time in the grooves and add salt and pepper if you like. Cover the pan, and lower the heat while the egg cooks.
• I like to cook the eggs until the whites are just solid and the yolks are still a little runny. Works well for this meal but of course cook them to your liking!
• Transfer to a plate (the whole thing should be able to slide right onto your plate, if not, just scoop it out), garnish with sliced green onion if you want, and wait a minute so you don't burn your mouth. It's not as good that way, I did it this morning and regretted it. Enjoy!

So I was looking for a quick to prepare snack for a group of ladies and came up with these. Hope they enjoy them as much as Trevor, I had to make a second batch already!!

1/2 cup raw pumpkin seeds
1/2 cup almonds (no skin)
1 cup cashews
1 cup pecans
2 1/2 cups mejdool dates (pitted and chopped)
1/2 cup unsweetened dried flake coconut
1 tbsp coconut oil
1/2 cup raw cocoa
2 tbsp raw unpasteurized honey (or to taste)
1/2 cup chia seeds or hemp hearts
optional: 1/2 cup goji berries or cacao nibs (or 2 tbsp ground espresso if you want a kick!)

Directions: 
1) Use a food processor to blend pumpkin seeds into a coarse meal.
2) Add almonds, cashews and pecans. Continue to blend until all are uniform and coarsely ground.
3) Add dates a few at a time and continue to process. The dough should be about the texture of a loose cookie dough with small chunks.
4) Add coconut, coconut oil, cocoa and honey. Continue to process until mixed.
5) Mix in the chia/ hemp and any additional mix-ins by hand. 
6) Roll the mixture into balls by hand and place on a cookie sheet. Cover and place in fridge or freezer until ready to eat.

DR. KATIE’S ANTI-INFLAMMATORY POWER FOOD CHARGER

• 1 teaspoon organic raw honey
• ½ teaspoon ginger powder 
• ½ teaspoon turmeric

Mix ingredients together well and take twice per day

DR. KATIE’S HOMEMADE ELECTROLYTE REPLACEMENT RECIPE

• ½ teaspoon salt
• ¾ teaspoon baking soda
• 8 teaspoon sugar or 1 cup (2500 mL) fruit juice

Add water to make 1 liter and drink throughout activity and afterwards