IBS Unfiltered

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  • DAY 10 — Spiced Maple Roast Chicken Thighs

    Serves: 4
    Prep: 5 min • Cook: 30 min • Difficulty: Easy

    Ingredients

    • 6 chicken thighs
    • 1 tbsp olive oil
    • 1 tbsp maple syrup
    • 1 tsp paprika
    • Salt & pepper

    Instructions

    1. Preheat oven to 200°C (400°F).
    2. Mix oil, maple syrup, paprika, salt & pepper.
    3. Coat chicken and bake 30–35 minutes.

  • DAY 9 — Low-FODMAP Shepherd’s Pie

    Serves: 6
    Prep: 20 min • Cook: 35 min • Difficulty: Medium

    Ingredients

    Filling:

    • 500g beef mince
    • 2 carrots, diced
    • 1 celery stalk, diced
    • 2 tbsp tomato paste
    • 1 cup low-FODMAP stock
    • 1 tsp rosemary
    • Salt & pepper

    Topping:

    • 800g mashed potatoes (use recipe from Day 3)

    Instructions

    1. Brown the mince in a pan.
    2. Add carrots & celery; cook 5 minutes.
    3. Add tomato paste, stock, rosemary; simmer 10 minutes.
    4. Transfer to a baking dish.
    5. Spread mashed potato on top.
    6. Bake at 190°C (375°F) for 20–25 minutes.

  • DAY 8 — Lemon & Herb Baked Salmon

    Serves: 4
    Prep: 10 min • Cook: 20 min • Difficulty: Easy

    Ingredients

    • 4 salmon fillets
    • 1 lemon, sliced
    • 1 tbsp olive oil
    • 1 tbsp chopped dill
    • Salt & pepper

    Instructions

    1. Preheat oven to 180°C (350°F).
    2. Place salmon on tray; drizzle with oil, add herbs, salt, and pepper.
    3. Lay lemon slices on top.
    4. Bake 18–20 minutes.

  • DAY 7 — Roasted Brussels Sprouts with Bacon

    Serves: 4
    Prep: 10 min • Cook: 25 min • Difficulty: Easy

    Ingredients

    • 350g Brussels sprouts, halved
    • 4 pieces of bacon, chopped
    • 1 tbsp olive oil
    • Salt & pepper

    Instructions

    1. Preheat oven to 200°C (400°F).
    2. Toss sprouts with oil, salt, and pepper.
    3. Add bacon pieces on top.
    4. Roast 20–25 minutes.

  • DAY 6 — Low-FODMAP Turkey Gravy

    Serves: 6
    Prep: 5 min • Cook: 15 min • Difficulty: Medium

    Ingredients

    • 2 cups turkey drippings or low-FODMAP stock
    • 2 tbsp gluten-free flour
    • 1 tbsp garlic-infused oil
    • ½ tsp thyme
    • Salt & pepper

    Instructions

    1. Heat garlic-infused oil in a pan.
    2. Whisk in GF flour and cook 1 min.
    3. Slowly whisk in drippings/stock.
    4. Add thyme, salt, and pepper.
    5. Simmer 5–7 minutes until thick.

  • DAY 5 — Orange Cranberry Sauce

    Serves: 6
    Prep: 5 min • Cook: 15 min • Difficulty: Easy

    Ingredients

    • 2 cups fresh cranberries
    • 1 orange (juice + zest)
    • ¼ cup sugar or maple syrup
    • ½ cup water

    Instructions

    1. Combine all ingredients in a saucepan.
    2. Simmer 10–15 minutes until thickened.
    3. Cool before serving.

  • DAY 4 — Gluten-Free Stuffing Balls

    Serves: 6 (12 balls)
    Prep: 10 min • Cook: 20 min • Difficulty: Medium

    Ingredients

    • 4 cups gluten-free bread crumbs
    • 2 tbsp lactose-free butter
    • 1 celery stalk, finely chopped
    • 1 tbsp chopped sage
    • 1 tbsp chopped parsley
    • 1 egg
    • Salt & pepper

    Instructions

    1. Preheat oven to 180°C (350°F).
    2. Sauté celery in butter for 3–4 minutes.
    3. In a bowl, combine bread, celery, herbs, egg, salt & pepper.
    4. Mix until moist; form 12 small balls.
    5. Bake 20 minutes until lightly golden.

  • DAY 3 — Low-FODMAP Mashed Potatoes

    *depending on your sensitivities you can use regular butter and milk or you can use lactose-free

    Serves: 4
    Prep: 10 min • Cook: 20 min • Difficulty: Easy

    Ingredients

    • 1 kg potatoes, peeled & chopped
    • 3 tbsp (lactose-free) butter
    • ½ cup (lactose-free) milk or almond milk
    • Salt & pepper to taste

    Instructions

    1. Boil potatoes until very tender (15–20 min).
    2. Drain, then mash until smooth.
    3. Add butter, milk, salt, and pepper. Mix well.

  • DAY 2 — Maple-Glazed Carrots & Parsnips

    • By far one of my favorite recipes to make year round!! So delicious!

    Serves: 4
    Prep: 5 min • Cook: 30 min • Difficulty: Easy

    Ingredients

    • 4 carrots, sliced into sticks
    • 4 parsnips, sliced into sticks
    • 1 tbsp olive oil
    • 1½ tbsp maple syrup
    • ½ tsp thyme
    • Salt & pepper to taste

    Instructions

    1. Preheat oven to 200°C (400°F).
    2. Toss veg with oil, maple syrup, thyme, salt, and pepper.
    3. Spread on a tray and roast 25–30 minutes until golden.

  • DAY 1 – Herb- Roasted Turkey Breast!

    The holidays are my favourite time of year, but they’re not always tummy-friendly for those of us with IBS. So I’m kicking off a Christmas countdown full of comforting, IBS-friendly recipes!

    For the first day of out countdown we are starting with Herb roasted Turkey Breast.
    Serves: 4
    Prep: 10 min
    Cook: 45 min
    Difficulty: Easy

    Ingredients

    • 1 turkey breast (700–900g)
    • 2 tbsp olive oil
    • 1 tsp dried rosemary
    • 1 tsp dried thyme
    • Zest of 1 lemon
    • 1 tsp salt
    • ½ tsp pepper

    Instructions

    1. Preheat oven to 180°C (350°F).
    2. Mix olive oil, herbs, lemon zest, salt, and pepper.
    3. Rub mixture over turkey breast.
    4. Place in a baking dish and roast 40–45 minutes, until juices run clear.
    5. Rest 5 minutes before slicing.