This is a great recipe for IBS/SIBO patients because it can easily be made Low FODMAP and is super flavorful! I served this stuffed eggplant with curried extra firm sprouted tofu, and butter lettuce tossed with EVOO, lemon juice, splash balsamic, pecorino, and pepper.
Time: ~40 min
1 large eggplant
Extra virgin olive oil
Smoked paprika (also known as Spanish paprika)
Salt and fresh ground pepper
1/2 medium onion
1 medium zucchini
1 medium tomato
Handful or two of baby spinach
1-2 cloves garlic, minced
Preheat oven to 425 degrees Fahrenheit. Scrape out eggplant flesh (set aside) and brush the eggplant "boat" liberally with EVOO, salt pepper and smoked paprika. Bake upside down in glass dish until tender ~20 minutes. Let the eggplant sit upside down after removing from oven for 5 minutes to allow it to steam.
Meanwhile chop the leftover eggplant flesh, zucchini, and tomato. Heat a medium or large skillet over medium heat and add 1-2 tablespoons extra virgin olive oil. Once warm, add the chopped veggies, and reduce heat to medium-low. Season mixture with salt and Pepper. Stir in spinach, chopped garlic and chili flakes if desired. Cover with lid and cook until the veggies are very soft.
Turn over the eggplant “bowls” and fill with veggie mixture. Top with chèvre, feta, and parmesan (or any cheese of your choice). Return to oven and bake until cheese is melted, ~5-10 minutes. Serve warm. You can also divide these up into 4 portions for a smaller side dish.
Note: You can also add ground grass-fed meat or extra firm tofu to the veggie mixture if you want to make this an entree vs a side.
**To make this Low FODMAP, then replace the regular onion with green onions (green parts only), and omit the garlic (it still tastes amazing without!).
Maple Glazed Roasted Carrots
This simple dish is great throughout the year and pairs really well with grass-fed beef or lamb. If you want to be extra fancy use rainbow carrots for a full display of color!
Time: 30-45 minutes
1 bunch carrots (with green tops)
1 tablespoon maple syrup
1 tablespoon extra virgin oil
1 tablespoon apple cider vinegar
Salt and pepper
Finely minced parsley or cilantro (optional)
Preheat oven to 425 degrees. Meanwhile cut off the green tops leaving an inch at the top of the carrot. Save the greens to make carrot top pesto or to toss into salads if desired. Wash and scrub the carrots and towel dry to ensure they are completely dry.
Line a baking sheet with parchment paper and set aside. If the carrots are thin and long, leave whole and place on the parchment paper. If the carrots are a little thicker, cut in half lengthwise. Place onto baking sheet in a single layer.
Mix together the maple syrup, olive oil, and vinegar in a small bowl. Drizzle over the carrots. Sprinkle with salt and pepper. Roast for 20-25 minutes until tender, yet still firm with browning spots. Remove from oven and sprinkle with freshly minced parsley or cilantro if desired. Serve immediately.
Note: You can use honey in place of maple syrup.
Steamed Beet & Avocado Salad
Wow family or guests with this simple salad. One of my favorite ways to serve beets is to steam them. It keeps the delicate flavor and the nutrients of the root vegetable intact. Plus, it requires very minimal work. Paired with the vidid green of the avocados, this salad is not only super tasty, but very pleasing to the eye.
Time: ~90 minutes (including steaming)
6 medium beets, greens removed
2 tablespoons extra virgin olive oil
2 tablespoons balsamic vinegar (white or brown)
½ avocado, diced
Finely minced parsley
Salt and pepper
Place a steamer basket into a large stock pot. Fill with water until the water level is right below the steamer basket. Put the beets into the pot and cover with a lid. Bring water to a boil and reduce heat to medium. After 30 minutes check to make sure there is water left in pot, and add more if needed. You really want to make sure there is enough water so that your pot doesn’t burn! Cover and continue to steam for another 30 minutes, or more if needed until beets are tender when pierced with a fork. Remove from heat and allow the beets to cool 5-10 minutes. Then under cool running water, rub the beets to remove the outside skin. The skin should come off really easy if the beets are steamed until tender.
Once the skin is removed, dice the beets into small bite sized pieces and toss into a bowl. In a small glass or bowl whisk the olive oil and vinegar together with a fork. Add 2 generous pinches sea salt, and whisk until combined. I used a 1:1 ratio, but you can increase the olive oil or the vinegar based on your taste preference and total amount of beets. Pour the vinaigrette over the diced beets and mix until all are nicely coated in dressing. The longer the beets sit in the dressing, the better.
To serve transfer the beets into a nice bowl or onto a serving plater. Top with diced avocado, handful chopped parsley, and a sprinkle of ground pepper.
I hope you enjoy my creative, flavorful, and nutrient dense approach to whole foods cooking. All recipes are gluten free.