IBS Unfiltered

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  • 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.

  • Lemon Coconut Bliss Balls (No Bake)

    IBS-Friendly, Dairy-Free, Gluten-Free

    These bright, refreshing bliss balls make a perfect IBS-friendly dessert or snack. They’re naturally low-FODMAP, quick to prepare, and require no baking.

    Difficulty: Easy

    Prep Time: 10 minutes

    Chill Time: 20–30 minutes

    Total Time: 30–40 minutes

    Servings: 12–14 balls

    Ingredients

    • 1 cup oats (Gluten free can also be used)
    • ½ cup shredded unsweetened coconut
    • 2 tbsp chia seeds
    • 2 tbsp maple syrup
    • 2 tbsp fresh lemon juice
    • 1 tbsp lemon zest
    • 2 tbsp coconut oil, melted
    • 1 tsp vanilla extract
    • 1–2 tbsp water (if mixture is too dry)
    • Pinch of sea salt

    Instructions

    1. Blend dry ingredients:
      Add oats, coconut, and chia seeds to a food processor and pulse until finely ground.
    2. Add wet ingredients:
      Add lemon juice, lemon zest, maple syrup, coconut oil, vanilla, and salt. Process until the mixture comes together.
    3. Adjust texture:
      If crumbly, add 1 tablespoon of water at a time until the mixture is sticky enough to roll.
    4. Shape:
      Roll 1-tbsp portions into small balls with your hands.
    5. Optional coating:
      Roll in extra shredded coconut for a polished look.
    6. Chill:
      Refrigerate for 20–30 minutes to firm up.

    Storage

    • Refrigerator: up to 1 week
    • Freezer: up to 2 months

  • Blueberry Almond Oat Porridge

    Prep time: 5 minutes
    Cook time: 10 minutes
    Total time: 15 minutes
    Difficulty: Easy
    Serves: 1

    A warm and comforting bowl of creamy oats topped with fresh blueberries and crunchy almonds. Gentle on the stomach and ideal for a soothing start to the day.

    Ingredients:

    • 1/2 cup certified gluten-free oats
    • 1 cup lactose-free milk or almond milk
    • 1/4 cup fresh blueberries
    • 1 tbsp chopped almonds
    • 1 tsp maple syrup

    Instructions:

    1. Simmer oats and milk in a small saucepan until creamy.
    2. Stir occasionally to prevent sticking.
    3. Top with blueberries, almonds, and maple syrup.

  • Sheet-Pan Chicken & Potatoes

    Prep time: 10 minutes
    Cook time: 30 minutes
    Total time: 40 minutes
    Difficulty: Easy
    Serves: 3–4

    A hearty all-in-one bake featuring tender chicken thighs and crisp roasted vegetables.

    Ingredients

    • Chicken thighs
    • Baby potatoes
    • Zucchini
    • Olive oil, lemon, oregano

    Instructions

    1. Preheat oven.
    2. Arrange ingredients.
    3. Bake 35–40 minutes.