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gluten-free

Tomatillo Salsa (Low FODMAP, SCD, Vegan)

  Flavor Definition: an often forgotten (yet important) element of eating with SIBO I am currently half way through the first term of my Master’s in Nutrition program. Wow has time flown! My apologies to my loyal followers for the lack of content over the past month- posts may be far and few between over…

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Vanilla Honey Granola (Low FODMAP, SCD, Vegan)

As I prepare for the fast-approaching start of my master’s degree program on July 6th, I am eager to find ways to maintain my clean eating regimen while having less free time.  I have created a tasty granola recipe that is multi-purpose and super easy to prepare.  It also creates very few dishes, which is…

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Chocolate Banana Smoothie w/ PurePaleo Protein (Low FODMAP, GF, DF)

Sometimes you just need something easy for breakfast… Living with a chronic illness is exhausting.  Individuals with chronic illnesses often have less hours in the day to get everything done.  They typically need at least 9-10 hours of sleep per night in order to function somewhat normally.  Additionally, there is cooking the majority of meals…

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Chili Vinaigrette Salad with Creamy Walnut Sauce (Low FODMAP, SCD, Vegan)

Low FODMAP Chili Vinaigrette Salad w/ Creamy Walnut Sauce

The inspiration for this recipe comes from one of my favorite places to eat here in Portland- Prasad Cafe.  It is a gluten-free, vegan, organic cafe located in the Pearl district (since writing this post, there is now also a location in NE Portland- the menus are different). Although many of the menu items at…

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SIBO-Friendly Beef Chili (Low FODMAP, GF, DF, SCD)

Would you believe it if I told you that it only took me 10 minutes of active prep time to make last night’s delicious chili recipe?  I threw the ingredients in my crock pot before I left for work and came home to a delicious smelling house and warm food.  Note: if your crock pot does…

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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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SIBO-Friendly Pumpkin Pie (Low FODMAP, GF, DF, Egg-Free)

Last year I was the one who had to sit there staring at my family while they ate dessert.  This year, I vowed to be able to enjoy it with them.  I had to experiment a couple of times to get the pie just the way I wanted it, but I have officially created a…

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Simple Lettuce Wraps w/ Almond Butter Sauce (Low FODMAP, GF, DF, SCD)

I have always been a big fan of Thai food, especially salad rolls with a delicious peanut sauce.  Unfortunately, there are all sorts of ingredients in those that can be problematic for those on a restrictive SIBO diet (garlic, peanuts, sugar, soy, who knows what else!).  This Simple Lettuce Wraps recipe hits the spot when…

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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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Oven Baked Lemon Dill Steelhead (Low FODMAP, GF, DF, SCD)

I went grocery shopping at Food-Front Co-Op yesterday and found some wild-caught steelhead on sale for $9.99/lb (normally $14.99/lb).  I decided to buy it as a nice treat for my breakfasts this week.  Yes, I did say breakfasts.  Sometimes with SIBO, eating meat or fish for breakfast is a necessity because it is better tolerated…

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In case you missed it in stories, we’re MARRIED In case you missed it in stories, we’re MARRIED 💍 03.10.21 💕 #thehunteisover 

I feel so grateful to have this incredibly patient, funny, smart, and caring man in my life. 

Since this account is all about having hope in your struggles with “chronic” illness, I want to share part of my personal journey with you. In my early to mid 20s, I was trying to date while suffering from severe food intolerances and chronic digestive, skin, and other health issues. It felt incredibly frustrating and discouraging at times because I encountered people who looked down upon me as a future partner because of my health issues. 

But not this guy. He saw the strength I gained from my struggles. 

I knew he was a keeper when I developed my first UTI of our relationship (I was SUPER prone to them). While I rested and tried to recover naturally, he sat in a spot where he could see me and kept glancing over to check on me between cracking open each cashew. And after that, he wanted to learn everything he could to make sure he never contributed to me getting one again. Good news: I haven’t needed a course of antibiotics since then!

I just want you to know that good people are out there. Don’t feel hopeless. Be patient and true to yourself. Chronic illness can be one of life’s greatest teachers if you let it be.
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
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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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Low FODMAP Rosemary Roasted Potatoes
Super Simple Antimicrobial Pho (Low FODMAP, GF, DF)
Two Caribbean-Spiced Ice Lollies and fresh spices used to make them sitting in front of four more
Lemony Basil Spinach Pesto
Low FODMAP Crockpot Wild Rice, Chicken, & Kale Stew
Track Your Nutrition & Health Data with cronometer.com

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