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Paleo

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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Spiced Pumpkin Smoothie (Low FODMAP, SCD, Vegan)

Spiced Pumpkin Smoothie (Low FODMAP, Gluten-Free, Dairy-Free)

Wondering what to do with that extra pumpkin hanging around in your fridge?  Make a smoothie! When you are all tired out from the cooking that goes along with Thanksgiving, a smoothie is the perfect snack or breakfast for using up leftovers without much fuss. Pumpkin Nutrition Pumpkin is a rich source of alpha-carotene and…

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Baba Ghanoush (Low FODMAP, SCD, Vegan)

There’s nothing quite like a warm dip for helping you feel cozy as fall approaches! I find that this recipe is simple, versatile, and hits the spot when you are missing hummus but aren’t wanting to deal with the tummy troubles of chickpeas. My favorite ways to enjoy this dip are spread on New Cascadia…

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Lightly Sweetened Teriyaki Dressing (Low FODMAP, SCD, Vegan)

Teriyaki sauce, by nature, means lots of sugar and salt.  Take the common Soy Vay teriyaki sauce for example- just 1 tablespoon contains 7 grams of sugar (29% of the American Heart Association’s added sugar limit for women) and 26% of the recommended daily sodium limit! Those numbers are scary- especially when you know that excessive…

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Ginger Berry Smoothie (Low FODMAP, GF, Vegan)

Ginger Berry Smoothie

I really love ginger.  But when I heard people put it in smoothies…I thought YUCK!  Until I tried it myself and became a ginger smoothie believer! I’ve found that the key when adding ginger to smoothies is using the right flavor combination and not adding too much or too little.  It goes great with berries,…

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Lemony Basil Spinach Pesto (Low FODMAP, SCD, Vegan)

Lemony Basil Spinach Pesto

Way better than store bought! Basil pesto has always been one of my favorite sauces.  When I began making dietary changes (over 5 years ago!), dairy was one of the first things I had to cut out.  Then garlic.  Store bought pesto options became out of the question.  And at that point in my life, I had…

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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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Honey Mustard Slow Cooker Chicken (Low FODMAP, GF, DF, SCD)

Looking for a super easy SIBO-friendly dinner recipe?  Or perhaps a recipe that you can make ahead on the weekend and pack for lunches?  Well then this Honey Mustard Slow Cooker Chicken recipe might just have ended your search.  Give it a try and let me know what you think!  Serve it with my Low…

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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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Protein-Boosted PB&J Breakfast Bowl 🥜🍓🥣 ( Protein-Boosted PB&J Breakfast Bowl 🥜🍓🥣 (a.k.a my go-to breakfast when there aren’t dinner leftovers around)! Breakfasts without at least 15-20 grams protein don’t keep me full until lunchtime. This bowl? 28 g protein, 17 g fiber, PLUS antioxidants, healthy fats, and more! 💪🏻
GREEN BANANAS! If you find ones that are fully gre GREEN BANANAS! If you find ones that are fully green and firm, throw them in the fridge to stop the ripening (or peel and slice to keep in the freezer for longer). When ready to eat: peel, slice, and steam for a starchy side for chili, soups, and more. They’re rich in resistant starch, which helps promote a healthy gut microbiome. Ripe bananas (yellow with brown spots) give me acne and make me more congested, but not these 🎉 Gimme all that potassium, magnesium, B6, and resistant starch. Have you tried steamed green bananas?
Allergies & Insomnia: Is There a Connection? In ho Allergies & Insomnia: Is There a Connection? In honor of May being National Asthma and Allergy Awareness Month, I decided to share about this connection I’ve noticed in case it helps anyone else. I included my story with allergies and insomnia, what the research says, and some things that have helped me (Neti pot and Allegra are only the tip of the iceberg). Go to BridgetownNutrition.com or find the link to my blog in my profile.
Salmon Red Curry 🤤 SO delicious, nourishing, an Salmon Red Curry 🤤 SO delicious, nourishing, and a great way to use up whatever veggies you have around.
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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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Lemon Ginger Turmeric on Cutting Board
Bowls of 1-Pot Low FODMAP Turkey Quinoa Skillet
Track Your Nutrition & Health Data with cronometer.com

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