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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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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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Cucumber Blueberry Low FODMAP Salsa
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