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Sensible nutrition solutions for a healthy gut

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Side Dishes

Spicy Kale Chips (Low FODMAP, Gluten-Free, Vegan)

Homemade kale chips are easy to make and in my opinion, way more tasty (and less expensive) than store bought!  The key is to bake them low and slow.  Some recipes out there call for baking them for 10 minutes at a temperature such as 350 degrees.  But in my experience, these chips burn easily…

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Curried Salmon Endive Boats (Low FODMAP, Gluten-Free, Dairy-Free)

Another funny story for you this week.  The first time I purchased canned salmon, I opened up the can, saw that there were BONES inside and proceeded to throw it away (I cringe at my wastefulness now!).  But see, I thought the the manufacturer had forgotten to remove the bones.  Little did I know, they…

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Mediterranean Roasted Vegetables (Low FODMAP, SCD, Vegan)

I have a funny story to tell you- and it’s about green onions! I used to prepare nutritious meals for a family.  I was in charge of meal planning and cooking, but someone else did the grocery shopping.  I would write out a list of the items needed each week and they would go out…

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Steamed Vegetables w/ Lemon Chive Butter (Low FODMAP, GF)

Have you ever seen someone count out beans?  I am thinking they must have been a FODMAPer or an accountant!  Or in my case, both!  For those of you who aren’t familiar with the life I led before I did a 180 degree career change and started studying nutrition, I was on the path to…

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5 SIBO-Friendly Spaghetti Squash Recipes

See those spaghetti squash in the image below??  I grew them!  Okay, excitement and bragging session over.  But with the many spaghetti squash that my garden produced this year, I needed to find some SIBO-friendly spaghetti squash recipes that could spice it up in different ways so this nutrient-rich veggie didn’t get old. If you…

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Roasted Celeriac & Rainbow Carrots (Low FODMAP, SCD, Vegan)

Want a super easy and SIBO-safe vegetable recipe?  Congratulations, you have found it! For this recipe, I like to cut up my veggies on Sunday and bake a batch right before I plan to eat (roasted veggies taste best when warm- reheating will probably make them soggy).  These pre-cut veggies lasted 5 days in the…

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Tangy Spiced Delicata Squash (Low FODMAP, SCD, Vegan)

I find myself fascinated by foods that I have never tried before.  Delicata squash fell into that category a couple of months ago and I have made it my mission to figure out how to make a delicious, SIBO-friendly recipe with it. Delicata is a delightful winter squash and the only one I know of…

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Recent Posts on Instagram

HYDRATING 🍉💦 Watermelon-Lime Cooler from @no HYDRATING 🍉💦 Watermelon-Lime Cooler from @nourishmekitchen’s AMAZING NEW cookbook 👏🏻! I’m not exaggerating when I say this woman has changed my life. I’m so grateful to have found her through an internet search 11 years ago when going through the worst of my chronic health struggles. She’s a talented naturopath, acupuncturist, healer, and overall incredible person. Her NEW book set includes a wellness guide + cookbook and is just as fabulous as she is. Here’s one of the recipes I’ve tried (and loved ❤️):

3 cups fresh or frozen watermelon
1/2 cup lime juice (~2 medium limes)
1/4 cup loosely packed fresh mint leaves
1 cup ice
1 cup water
Liquid stevia (optional)
8 fresh basil leaves (optional)
1/2 small cucumber, roughly chopped (peeled if not organic; optional)

Blend and enjoy! 🥂😋
SWEET POTATOES are now growing in my yard. I salva SWEET POTATOES are now growing in my yard. I salvaged this Mr. Potato Head looking sweet potato that was otherwise headed for the compost and turned him into a bunch of little sweet potato plants based on a method I saw recommended in a YouTube video. And it worked 🎉 (can’t guarantee it actually produces sweet potatoes yet though 😜).
What the heck is WATERCRESS!? This peppery green t What the heck is WATERCRESS!? This peppery green tastes like a cross between arugula and bok choy. It’s SUPER easy to grow (read: currently overtaking my garden bed) and easy to prepare. I’ll show you how I do it!
My favorite way to keep zucchini or cucumber 🥒 My favorite way to keep zucchini or cucumber 🥒 fresh for 1 whole week!
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The information on this site is for informational purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis, or treatment. For such services, please consult your healthcare provider.
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Connect with Riley

Welcome! I'm Riley- master's degree trained nutritionist. Dedicated to helping you overcome digestive (IBS/SIBO/SIFO) & related issues. Just like I have. I share flavorful, healthful, mostly low FODMAP recipes that go above & beyond- gluten-free, dairy-free (except butter/ghee), soy-free, & easy on the oats & eggs! Newer recipes are less likely to be low FODMAP as I continue to heal and expand my diet. I want to help you live a healthier & happier life. Read More…

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Lemony Basil Spinach Pesto
Low FODMAP Indian Butter Chicken and Vegetable Curry
Two glasses of my Wild Blueberry Beet Smoothie recipe
Lemon Ginger Tea
Glass mugs filled with homemade Caribbean herbal tea
Track Your Nutrition & Health Data with cronometer.com

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