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Sensible nutrition solutions for a healthy gut

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dairy-free

Super Simple No-Bean Chili (Low FODMAP, GF, DF)

Bowl of Super Simple No-Bean Chili

The moment I stepped out of the airport last weekend, my whole body said “brrr.” After spending a very special week in the Caribbean celebrating my mom’s 60th birthday, I was met with chili-craving Portland weather. I was also overdue for bringing you a new low FODMAP recipe. Thus, multi-purpose No-Bean Chili experimentation began! With…

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Eggplant Ratatouille (Low FODMAP, GF, Vegan)

Low FODMAP Eggplant Ratatouille

My inspiration for this recipe came from having an eggplant, a zucchini, and basil in my veggie drawer.  And having no desire to go to the grocery store or let these nutrient-packed goodies go to waste. I had made eggplant ratatouille before with onion & garlic and it’s absolutely amazing!  If you are not sensitive to…

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Indian Butter Chicken & Vegetable Curry (Low FODMAP, GF, DF)

Low FODMAP Indian Butter Chicken and Vegetable Curry

There’s nothing I love quite as much as a one-dish low FODMAP meal.  Especially when it involves warming, healing spices and requires less than 10 minutes of prep time! Having recipes like this one as part of your SIBO repertoire can be an absolute lifesaver when time is tight, but you still want to nourish…

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Chicken & Vegetable Pesto Pasta (Low FODMAP, GF, DF)

Chicken & Vegetable Pesto Pasta (Low FODMAP, GF, DF)

Pasta- the epitome of comfort food.  Unfortunately, comfort food frequently goes out the window for those following SIBO diets.  But it can and should have a place in all “diets”. Optimal Wellness Food is meant to nourish us not just physically, but mentally as well.  And I believe the key to optimal wellness is finding…

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10 Summer SIBO Healthy Potluck Recipes (Low FODMAP, GF, DF)

Summer isn’t over yet!  If you are wondering what to bring to a labor day weekend potluck that’s easy on the tummy, I’ve got lots of ideas for you! If you struggle with food sensitivities, it can be really nice to know that there will be something you will be able to eat in social…

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Simple Green Salad (Low FODMAP, SCD, Vegan)

Simple Green Salad (Low FODMAP, Paleo)

You know what’s perfect for hot weather?  A simple, refreshing salad with minimal ingredients and minimal effort! I live in Portland, OR where it is forecasted to reach over 100 degrees Fahrenheit for three days in a row this week!  That’s wild for a place that hardly sees 100 at all.  And did I mention…

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15-Minute Mediterranean Arugula Pasta (Low FODMAP, GF, DF)

Low FODMAP Mediterranean Arugula Pasta

Have you heard about the health benefits of a Mediterranean-style diet?  Wondering what it is?  Or if it could help with SIBO or other health conditions?  Let’s find out!  Plus enjoy a yummy recipe that captures some of its benefits!   What is the Mediterranean Diet? The Mediterranean Diet describes a way of eating that…

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Chocolate Orange Smoothie (Low FODMAP, GF, Vegan)

Low FODMAP Chocolate Orange Smoothie

Where are my fellow CHOCOLATE + FRUIT lovers? For those with food sensitivities or digestive disorders (or just care about your health!), you will be glad to know that this recipe is low FODMAP, dairy-free, gluten-free, soy-free, contains no added sugars, and is made with real food ingredients.   The chocolate + fruit combo seems…

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Gluten-Free Buckwheat Crepes w/ Strawberry Rhubarb Compote (Low FODMAP, GF, DF)

Buckwheat Crepes with Strawberry Rhubarb Compote

Have you heard of buckwheat?  Did you know that it is gluten-free? Yes, it really is (even though it has “wheat” in the name)!  Let me tell you more about this nutritious whole grain…because it makes for some incredible gluten-free buckwheat crepes! Buckwheat Nutritional Information Buckwheat is rich in fiber, magnesium, manganese, copper, and phosphorous.  It…

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Simple Antimicrobial Pho (Low FODMAP, GF, Vegan)

Super Simple Antimicrobial Pho (Low FODMAP, GF, DF)

I love this antimicrobial pho recipe.  And I think you will too- especially if you are suffering from SIBO and need a break from spending hours in the kitchen.  This recipe is super simple to make, absolutely delicious, and full of nutrients. If you ask me about my favorite type of food, I will probably…

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Forever Valentine 💍❤️ Forever Valentine 💍❤️
NEW RECIPE: WILD BLUEBERRY BEET SMOOTHIE! Recently NEW RECIPE: WILD BLUEBERRY BEET SMOOTHIE! Recently I had a major craving for @JouleCraftedNutrition‘s Fair Shake Smoothie. The problem? I now live 2,000 miles away from this very special restaurant. So to try to solve this problem without getting on an airplane, I got to work in the kitchen (and got some help from Joule- they were so kind)! The result? A DELICIOUS homemade version that is loaded with antioxidants and is made with easy to find ingredients: beets, blueberries, spinach, avocado, lime, ginger, turmeric, apple cider vinegar, and water. It's tangy, gingery, subtly sweet, and super refreshing! Optionally, collagen can be added for a protein boost and moringa if your digestion needs an extra push along ;) Even without the moringa, the beets and ginger are perfect for kickstarting digestion! I like to enjoy this smoothie as a snack, for supplementing a meal when I need veggies without much effort, or as a light meal when I need to get out the door early but am not hungry. Recipe is on my website (there’s a clickable link in my bio) #glutenfree #dairyfree #soyfree #antioxidants #beets #blueberries
NEW RECIPE! Spiced Vegetable Lentil Soup (GF/DF) - NEW RECIPE! Spiced Vegetable Lentil Soup (GF/DF) - I’m finally sharing my easy, flavorful, go-to lentil soup recipe that I always have stocked in the freezer! 😋 I first made it in 2016 when beginning to re-introduce FODMAPs (it’s perfect for that). And I’ve been making it ever since. It's budget-friendly 💰, adaptable (I include suggestions for low FODMAP), and super delicious! (Click link in profile for recipe) #glutenfree #dairyfree #soyfree #soup #recipe
NEW BLOG POST: 2019 Health Update- My First Year i NEW BLOG POST: 2019 Health Update- My First Year in Austin☀️🎉 In this post, I share how I’m doing now, a key health lesson I learned (that applies to everyone), and what treatments have been helpful in the past year. A must-read for those struggling with allergies, chronic fatigue, frequent UTIs, chronic yeast infections, and more! (Click link in profile to read). Wishing you a Happy New Year and progress toward being your happiest and healthiest self in 2020! ❤️ Riley #health #wellness #chronicillness #happynewyear
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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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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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Chicken Sage Risotto
Low FODMAP Weeknight Meal
Fork with a bite of my low FODMAP lasagna recipe
Orange plate with a stack of Gluten-Free Vegan Raspberry Cheesecakes surrounded by fresh raspberries
Track Your Nutrition & Health Data with cronometer.com

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