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Sensible nutrition solutions for a healthy gut

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vegan

Turkey Veggie Herb Burgers (Low FODMAP, GF, DF, SCD)

Making your own homemade SIBO freezer meals is an absolute lifesaver when it comes to managing SIBO and IBS with diet. Let’s face it- making all of your meals from scratch every day is not realistic.  Especially when you work full time (or even part-time!), aren’t comfortable in the kitchen, or have health problems 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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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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Spicy Chimichurri (Low FODMAP, SCD, Vegan)

Spicy Chimichurri Sauce

There’s nothing quite like flavorful sauces for brightening up a meal!  This is especially true when health issues limit your use of common flavor-packed goodies like onion and garlic.  The good news is that food doesn’t have to be boring when following a low FODMAP diet…or any diet for that matter! Benefits of Sauces There are so many…

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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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Blueberry Quinoa Breakfast Porridge (Low FODMAP, GF, Vegan)

Want a protein-packed REAL food breakfast that’s super easy to prepare?  I’ve got you covered! In fact, there is more protein (9 grams) in this porridge recipe than you will find in a single egg.  One of the difficulties with obtaining protein from non-animal sources is that it often lacks one or more of the…

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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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Simple Green Salad (Low FODMAP, Paleo)
Low FODMAP Eggplant Ratatouille
Spiced Pumpkin Smoothie (Low FODMAP, Gluten-Free, Dairy-Free)
Cucumber Blueberry Low FODMAP Salsa
Track Your Nutrition & Health Data with cronometer.com

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