INDEX
additives, 15
bacon
BLT Pizza, 165
German Potato Salad with Goat Cheese and Chives, 90
Loaded Baked Potato Coins, 92
bananas
Banana Bread, 62
Banana Bread Brown Rice Porridge, 58
Banana Oatmeal Pancakes, 53
Banana Smoothies, Three Ways, 173
Chocolate Peanut Butter Smoothie, 173
Double Chocolate Banana Muffins, 65
PB&J Smoothie, 173
Pineapple Green Smoothie, 173
basics
Basic Flour Blend, 38
Chia Egg Replacer, 39
Herb Seasonings, 40
Homemade Garlic Oil, 42
Spinach Basil Pesto, 41
beef
Beef Stock, 111
Beef Tacos, 148
Cheeseburger and Fries Casserole, 142–143
Classic Meat Sauce for Spaghetti, 145
Classic Supreme Pizza, 165
Curried Lamb Stew, 123
Grilled Flat Iron Steak with Chimichurri, 144
Hearty Meatloaf, 146
Italian Wedding Soup, 117
Red Wine Oven Pot Roast with Thyme Gravy, 140
Slow Cooker Beef Stew, 119
beverages
Banana Smoothies, Three Ways, 173
Chocolate Peanut Butter Smoothie, 173
low-FODMAP protocol and, 20
PB&J Smoothie, 173
Pineapple Green Smoothie, 173
blueberries
Balsamic and Blue Spinach Salad, 81
Fluffy Blueberry Pancakes, 54
Lemon Blueberry Baked Doughnuts, 70
Mini Blueberry Crisps, 181
Very Berry Granola, 49
blue cheese. See Balsamic and Blue Spinach Salad, 81
bok choy. See Stir-Fried Tofu and Bok Choy, 162
breads
Banana Bread, 62
Banana Bread Brown Rice Porridge, 58
Bread Crumbs, 73
Lemon Blueberry Baked Doughnuts, 70
Maple Cinnamon Corn Bread, 77
Mom’s Best Biscuits, 76
Sandwich Bread, 72–73
shopping for, 25
breakfast
Banana Bread Brown Rice Porridge, 58
Banana Oatmeal Pancakes, 53
Cranberry Orange Scones, 66
Fluffy Blueberry Pancakes, 54
Lemon Blueberry Baked Doughnuts, 70
Mom’s Best Biscuits, 76
Multigrain Vegan English Muffins, 74
Peanut Butter Overnight Quinoa and Oats, 50
Pesto Potato Frittata, 59
Potato Fritatta, Two Ways, 59
Pumpkin Pecan Granola, 46
Pumpkin Spice Waffles, 57
Quinoa Morning Glory Muffins, 69
Spinach and Swiss Potato Frittata, 59
Tofu Scramble Rancheros, 61
Very Berry Granola, 49
Zucchini Quinoa Egg Muffins, 60
broccoli. See Roasted Salmon, Potatoes, and Broccoli with Rosemary and Lemon, 154
broth
Beef Stock, 111
Bone Broth, 109
Chicken Broth, 110
Chicken Stock, 109
Vegetable Broth, 112
cabbage
Pork Carnitas with Slaw, 158
Pork Lo Mein, 161
cake
Carrot Cake with Browned Butter Glaze, 177
One-Minute Vegan Chocolate Cake, 180
carbohydrates, 10
carrots
Beef Stock, 111
Bone Broth, 109
Carrot Cake with Browned Butter Glaze, 177
Chicken Broth, 110
Chicken Soup, Three Ways, 113
Chicken Stock (Bone Broth), 109
Citrus Fennel Carrot Slaw, 80
Classic Chicken Noodle Soup, 113
Curried Lamb Stew, 123
Herbed Basmati Rice Chicken Soup, 113
Italian Wedding Soup, 117
Pork Carnitas with Slaw, 158
Pork Lo Mein, 161
Quinoa Morning Glory Muffins, 69
Quinoa Pilaf with Carrots and Herbs, 99
Red Wine Oven Pot Roast with Thyme Gravy, 140
Salmon Chowder, 118
Skillet Chicken Pot Pie, 135
Slow Cooker Beef Stew, 119
Stir-Fried Tofu and Bok Choy, 162
Thai Peanut Noodles with Tempeh, 163
Turkey Keema with Veggies, 139
Turkey Shepherd’s Pie, 137
Vegan Lentil Minestrone, 120
Vegetable Broth, 112
celery
Beef Stock, 111
Bone Broth, 109
Chicken Broth, 110
Chicken Salad with Pecans and Grapes, 86
Chicken Stock (Bone Broth), 109
Classic Chicken Noodle Soup, 113
Creamy Ham and Potato Soup, 114
Herbed Basmati Rice Chicken Soup, 113
Pork Lo Mein, 161
Red Wine Oven Pot Roast with Thyme Gravy, 140
Salmon Chowder, 118
Skillet Chicken Pot Pie, 135
Slow Cooker Beef Stew, 119
Turkey Shepherd’s Pie, 137
Vegan Lentil Minestrone, 120
Vegetable Broth, 112
Cheddar cheese
Beef Tacos, 148
Cheeseburger and Fries Casserole, 142–143
Loaded Baked Potato Coins, 92
chia seeds
Chewy Peanut Butter Granola Bars, 174
Chia Egg Replacer, 39
Gingerbread Biscotti, 171
Multigrain Vegan English Muffins, 74
Peanut Butter Overnight Quinoa and Oats, 50
chicken
Bone Broth, 109
Chicken Broth, 110
Chicken Penne in Tomato and Basil Cream Sauce, 132
Chicken Pesto Pizza, 165
Chicken Salad with Pecans and Grapes, 86
Chicken Soup, Three Ways, 113
Chicken Stock (Bone Broth), 109
Herbed Basmati Rice Chicken Soup, 113
Italian Wedding Soup, 117
Lemon and Thyme Roast Chicken, 126
Lemon Chicken Quinoa Soup, 113
Oven-Fried Chicken Fingers with Maple Mustard Dipping Sauce, 128
Poultry Herb Seasoning, 40
Sautéed Chicken with Dijon Sauce, 127
Skillet Chicken Pot Pie, 135
Slow Cooker Lemon Olive Chicken, 131
Swedish Chicken Meatballs, 136
Walnut Chicken Parmesan, 130
Walnut-Crusted Chicken Parmesan, 130
chocolate
Banana Oatmeal Pancakes, 53
Chewy Peanut Butter Granola Bars, 174
Chocolate Chip Cookies, 172
Chocolate Peanut Butter Smoothie, 173
Cocoa-Roasted Pepitas, 185
Double Chocolate Banana Muffins, 65
low-FODMAP diet and, 20
One-Minute Vegan Chocolate Cake, 180
Peanut Butter Oatmeal Cookies, 168
Peanut Butter Overnight Quinoa and Oats, 50
Power Poppers, 183
coconut
Coconut Lemon Bars, 175
Coconut Snickerdoodles, 170
Power Poppers, 183
cod. See Crispy Baked Cod, 149
Colby-Jack cheese. See Turkey Shepherd’s Pie, 137
condiments
Ketchup, 143
low-FODMAP diet and, 20
shopping for, 27
cookies
Gingerbread Biscotti, 171
Chocolate Chip Cookies, 172
Coconut Snickerdoodles, 170
Peanut Butter Oatmeal Cookies, 168
Raspberry Thumbprint Cookies, 169
corn. See Maple Cinnamon Corn Bread, 77
cornflakes. See Oven-Fried Chicken Fingers with Maple Mustard Dipping Sauce, 128
cranberries
Cranberry Orange Scones, 66
Fastenow’s Cranberry Crush, 184
cucumber. See Spinach Quinoa Tabbouleh, 96
dieticians, 13
digestion, tips for, 16
disaccharides, 11
doctors, 13
elimination phase, 13–14
fennel. See Citrus Fennel Carrot Slaw, 80
feta cheese
Greek Blistered-Tomato Pasta, 102
Greek Quinoa Salad, 85
Raspberry Walnut Salad, 82
food intolerance, 12, 14–15, 17
fructose, 11
goat cheese. See German Potato Salad with Goat Cheese and Chives, 90
granola
Chewy Peanut Butter Granola Bars, 174
Pumpkin Pecan Granola, 46
Very Berry Granola, 49
grapes. See Chicken Salad with Pecans and Grapes, 86
green beans. See Roasted Green Beans and Prosciutto, 94
ham. See Creamy Ham and Potato Soup, 114
inulin. See chicory root.
kale. See Shrimp Pasta with Lemon and Kale, 157
lamb. See Curried Lamb Stew, 123
lemon
Fastenow’s Cranberry Crush, 184
Lemon and Thyme Roast Chicken, 126
Lemon Blueberry Baked Doughnuts, 70
Lemon Chicken Quinoa Soup, 113
Slow Cooker Lemon Olive Chicken, 131
lentils. See Vegan Lentil Minestrone, 120
low-FODMAP protocol
beverages and alcohol, 20
condiments, 20
dairy and, 19–20
definition of, 10
digestion tips, 16
elimination phase, 13–14
fats and oils, 20
flavoring and, 31–32
grains and cereals, 19
legumes and, 19
meal planning, 28
meats and, 19
nondairy substitutes and, 19–20
overview of, 12
rechallenge phase, 14
recipe adaptations, 35
restaurants and, 27
sample menus, 29–30
shopping, 24–27
snack ideas, 28
soy and, 19
sweets and sweeteners, 20
vegetarians and vegans, 21
main dishes
Beef Tacos, 148
BLT Pizza, 165
Broiled Turkey Tenders, 138
Cheeseburger and Fries Casserole, 142–143
Chicken Penne in Tomato and Basil Cream Sauce, 132
Chicken Pesto Pizza, 165
Classic Meat Sauce for Spaghetti, 145
Classic Supreme Pizza, 165
Creamy Pesto Tuna Pasta, 153
Crispy Baked Cod, 149
Grilled Flat Iron Steak with Chimichurri, 144
Grilled Marinated Pork Chops, 159
Hearty Meatloaf, 146
Lemon and Thyme Roast Chicken, 126
Maple-Marinated Salmon with Sesame Spinach Rice, 151
Oven-Fried Chicken Fingers with Maple Mustard Dipping Sauce, 128
Pizza, Three Ways, 164–165
Pork Carnitas with Slaw, 158
Pork Lo Mein, 161
Potato-Crusted Tilapia with Tangy Herbed Sauce, 152
Red Wine Oven Pot Roast with Thyme Gravy, 140
Roasted Salmon, Potatoes, and Broccoli with Rosemary and Lemon, 154
Sautéed Chicken with Dijon Sauce, 127
Shrimp Pasta with Lemon and Kale, 157
Skillet Chicken Pot Pie, 135
Slow Cooker Lemon Olive Chicken, 131
Slow Cooker Pork Chops and Potatoes, 160
Stir-Fried Tofu and Bok Choy, 162
Swedish Chicken Meatballs, 136
Thai Peanut Noodles with Tempeh, 163
Turkey Keema with Veggies, 139
Turkey Shepherd’s Pie, 137
Walnut-Crusted Chicken Parmesan, 130
monosaccharides, 11
mozzarella cheese
BLT Pizza, 165
Chicken Pesto Pizza, 165
Classic Supreme Pizza, 165
Walnut-Crusted Chicken Parmesan, 130
muffins
Double Chocolate Banana Muffins, 65
Maple Cinnamon Corn Bread, 77
Multigrain Vegan English Muffins, 74
Quinoa Morning Glory Muffins, 69
Zucchini Quinoa Egg Muffins, 60
oats
Banana Oatmeal Pancakes, 53
Chewy Peanut Butter Granola Bars, 174
Hearty Meatloaf, 146
Italian Wedding Soup, 117
Mini Blueberry Crisps, 181
Peanut Butter Oatmeal Cookies, 168
Peanut Butter Overnight Quinoa and Oats, 50
Power Poppers, 183
Pumpkin Pecan Granola, 46
Swedish Chicken Meatballs, 136
Very Berry Granola, 49
oil. See Homemade Garlic Oil, 42
oligosaccharides, 11
olives
Classic Supreme Pizza, 165
Greek Blistered-Tomato Pasta, 102
Greek Quinoa Salad, 85
Slow Cooker Lemon Olive Chicken, 131
Tofu Scramble Rancheros, 61
oranges
Citrus Fennel Carrot Slaw, 80
Cranberry Orange Scones, 66
Fastenow’s Cranberry Crush, 184
Pork Carnitas with Slaw, 158
Raspberry Walnut Salad, 82
pancakes
Banana Oatmeal Pancakes, 53
Fluffy Blueberry Pancakes, 54
Parmesan cheese
Baked Brown Rice with Parmesan and Herbs, 97
Caesar Salad, 83
Chicken Penne in Tomato and Basil Cream Sauce, 132
Crispy Baked Cod, 149
Italian Wedding Soup, 117
Parmesan Garlic Smashed Potatoes, 88
Pesto Potato Frittata, 59
Sautéed Swiss Chard, 93
Sautéed Zucchini Pasta, 105
Shrimp Pasta with Lemon and Kale, 157
Spinach Basil Pesto, 41
Summer Garden Slow Cooker Risotto, 101
Walnut-Crusted Chicken Parmesan, 130
Zucchini Quinoa Egg Muffins, 60
pasta
Chicken Penne in Tomato and Basil Cream Sauce, 132
Classic Chicken Noodle Soup, 113
Creamy Pesto Tuna Pasta, 153
Greek Blistered-Tomato Pasta, 102
Italian Wedding Soup, 117
Pork Lo Mein, 161
Sautéed Zucchini Pasta, 105
Shrimp Pasta with Lemon and Kale, 157
Vegan Lentil Minestrone, 120
peanut butter
Chewy Peanut Butter Granola Bars, 174
Chocolate Peanut Butter Smoothie, 173
PB&J Smoothie, 173
Peanut Butter Oatmeal Cookies, 168
Peanut Butter Overnight Quinoa and Oats, 50
Power Poppers, 183
Thai Peanut Noodles with Tempeh, 163
pecans
Balsamic and Blue Spinach Salad, 81
Chicken Salad with Pecans and Grapes, 86
Pumpkin Pecan Granola, 46
pepitas
Cocoa-Roasted Pepitas, 185
Pumpkin Pecan Granola, 46
Spice-Roasted Pepitas, 185
pineapple
Pineapple Green Smoothie, 173
Quinoa Morning Glory Muffins, 69
pine nuts
Baked Brown Rice with Parmesan and Herbs, 97
Spinach Basil Pesto, 41
polyols, 11
pork
Grilled Marinated Pork Chops, 159
Pork Carnitas with Slaw, 158
Pork Lo Mein, 161
Slow Cooker Pork Chops and Potatoes, 160
potatoes
Cheeseburger and Fries Casserole, 142–143
Creamy Ham and Potato Soup, 114
German Potato Salad with Goat Cheese and Chives, 90
Loaded Baked Potato Coins, 92
Parmesan Garlic Smashed Potatoes, 88
Pesto Potato Fruttata, 59
Potato-Crusted Tilapia with Tangy Herbed Sauce, 152
Potato Frittata, Two Ways, 59
Red Wine Oven Pot Roast with Thyme Gravy, 140
Roasted Salmon, Potatoes, and Broccoli with Rosemary and Lemon, 154
Rosemary Roasted Red Potatoes, 89
Salmon Chowder, 118
Slow Cooker Beef Stew, 119
Slow Cooker Pork Chops and Potatoes, 160
Turkey Shepherd’s Pie, 137
prosciutto. See Roasted Green Beans and Prosciutto, 94
pumpkin
Pumpkin Pecan Granola, 46
Pumpkin Spice Waffles, 57
quinoa
Greek Quinoa Salad, 85
Hearty Meatloaf, 146
Italian Wedding Soup, 117
Lemon Chicken Quinoa Soup, 113
Multigrain Vegan English Muffins, 74
Peanut Butter Overnight Quinoa and Oats, 50
Power Poppers, 183
Pumpkin Pecan Granola, 46
Quinoa Morning Glory Muffins, 69
Quinoa Pilaf with Carrots and Herbs, 99
Spinach Quinoa Tabbouleh, 96
Stir-Fried Tofu and Bok Choy, 162
Swedish Chicken Meatballs, 136
Zucchini Quinoa Egg Muffins, 60
raspberries
Raspberry Thumbprint Cookies, 169
Raspberry Walnut Salad, 82
Very Berry Granola, 49
rechallenge phase, 14
restaurants, 27
rhubarb. See Strawberry Rhubarb Galette with Lemony Whipped Cream, 178
rice
Baked Brown Rice with Parmesan and Herbs, 97
Banana Bread Brown Rice Porridge, 58
Chewy Peanut Butter Granola Bars, 174
Cilantro Lime Rice, 100
Curried Lamb Stew, 123
Herbed Basmati Rice Chicken Soup, 113
Italian Wedding Soup, 117
Maple-Marinated Salmon with Sesame Spinach Rice, 151
Oven-Fried Chicken Fingers with Maple Mustard Dipping Sauce, 128
Pumpkin Pecan Granola, 46
Slow Cooker Lemon Olive Chicken, 131
Stir-Fried Tofu and Bok Choy, 162
Summer Garden Slow Cooker Risotto, 101
Turkey Keema with Veggies, 139
Very Berry Granola, 49
rice noodles. See Thai Peanut Noodles with Tempeh, 163
salads
Balsamic and Blue Spinach Salad, 81
Caesar Salad, 83
Chicken Salad with Pecans and Grapes, 86
Citrus Fennel Carrot Slaw, 80
German Potato Salad with Goat Cheese and Chives, 90
Greek Quinoa Salad, 85
Raspberry Walnut Salad, 82
salmon
Maple-Marinated Salmon with Sesame Spinach Rice, 151
Roasted Salmon, Potatoes, and Broccoli with Rosemary and Lemon, 154
Salmon Chowder, 118
shopping, 24–27
shrimp. See Shrimp Pasta with Lemon and Kale, 157
sides
Baked Brown Rice with Parmesan and Herbs, 97
Cilantro Lime Rice, 100
German Potato Salad with Goat Cheese and Chives, 90
Greek Blistered-Tomato Pasta, 102
Loaded Baked Potato Coins, 92
Parmesan Garlic Smashed Potatoes, 88
Quinoa Pilaf with Carrots and Herbs, 99
Roasted Green Beans and Prosciutto, 94
Rosemary Roasted Red Potatoes, 89
Sautéed Swiss Chard, 93
Sautéed Zucchini Pasta, 105
Spinach Quinoa Tabbouleh, 96
Summer Garden Slow Cooker Risotto, 101
smoothies. See Banana Smoothies, Three Ways, 173
soups and stews
Beef Stock, 111
Bone Broth, 109
Chicken Broth, 110
Chicken Soup, Three Ways, 113
Chicken Stock (Bone Broth), 109
Classic Chicken Noodle Soup, 113
Creamy Ham and Potato Soup, 114
Curried Lamb Stew, 123
Herbed Basmati Rice Chicken Soup, 113
Italian Wedding Soup, 117
Lemon Chicken Quinoa Soup, 113
Salmon Chowder, 118
Slow Cooker Beef Stew, 119
Vegan Lentil Minestrone, 120
Vegetable Broth, 112
spinach
Balsamic and Blue Spinach Salad, 81
BLT Pizza, 165
Greek Blistered-Tomato Pasta, 102
Italian Wedding Soup, 117
Lemon Chicken Quinoa Soup, 113
Maple-Marinated Salmon with Sesame Spinach Rice, 151
Pineapple Green Smoothie, 173
Rosemary Roasted Red Potatoes, 89
Spinach and Swiss Potato Frittata, 59
Spinach Basil Pesto, 41
Spinach Quinoa Tabbouleh, 96
Thai Peanut Noodles with Tempeh, 163
Turkey Keema with Veggies, 139
starches, 10
stews. See soups and stews.
strawberries
PB&J Smoothie, 173
Strawberry Rhubarb Galette with Lemony Whipped Cream, 178
Very Berry Granola, 49
sunflower seeds
Chewy Peanut Butter Granola Bars, 174
Greek Quinoa Salad, 85
Spinach Basil Pesto, 41
sweeteners, 24
Swiss chard. See Sautéed Swiss Chard, 93
Swiss cheese. See Spinach and Swiss Potato Frittata, 59
tempeh. See Thai Peanut Noodles with Tempeh, 163
tilapia. See Potato-Crusted Tilapia with Tangy Herbed Sauce, 152
tofu
Stir-Fried Tofu and Bok Choy, 162
Tofu Scramble Rancheros, 61
tomatoes
BLT Pizza, 165
Chicken Penne in Tomato and Basil Cream Sauce, 132
Classic Meat Sauce for Spaghetti, 145
Greek Blistered-Tomato Pasta, 102
Greek Quinoa Salad, 85
Spinach Quinoa Tabbouleh, 96
Summer Garden Slow Cooker Risotto, 101
Tofu Scramble Rancheros, 61
Vegan Lentil Minestrone, 120
tomato sauce
Classic Meat Sauce for Spaghetti, 145
Classic Supreme Pizza, 165
Classic Tomato Pizza Sauce, 164
Hearty Meatloaf, 146
Ketchup, 143
Pizza, Three Ways, 164–165
shopping for, 26
treats
Banana Smoothies, Three Ways, 173
Carrot Cake with Browned Butter Glaze, 177
Chewy Peanut Butter Granola Bars, 174
Chocolate Chip Cookies, 172
Chocolate Peanut Butter Smoothie, 173
Cocoa-Roasted Pepitas, 185
Coconut Lemon Bars, 175
Coconut Snickerdoodles, 170
Fastenow’s Cranberry Crush, 184
Gingerbread Biscotti, 171
Graham-Style Crackers, 182
Mini Blueberry Crisps, 181
One-Minute Vegan Chocolate Cake, 180
Oven-Roasted Pepitas, Two Ways, 185
PB&J Smoothie, 173
Peanut Butter Oatmeal Cookies, 168
Pineapple Green Smoothie, 173
Power Poppers, 183
Raspberry Thumbprint Cookies, 169
Spice-Roasted Pepitas, 185
Strawberry Rhubarb Galette with Lemony Whipped Cream, 178
tuna. See Creamy Pesto Tuna Pasta, 153
turkey
Broiled Turkey Tenders, 138
Italian Wedding Soup, 117
Poultry Herb Seasoning, 40
Turkey Keema with Veggies, 139
Turkey Shepherd’s Pie, 137
vegetarians and vegans, 21
waffles. See Pumpkin Spice Waffles, 57
walnuts
Banana Bread Brown Rice Porridge, 58
Double Chocolate Banana Muffins, 65
Quinoa Morning Glory Muffins, 69
Raspberry Walnut Salad, 82
Very Berry Granola, 49
Walnut-Crusted Chicken Parmesan, 130
water chestnuts. See Stir-Fried Tofu and Bok Choy, 162
zucchini
Sautéed Zucchini Pasta, 105
Summer Garden Slow Cooker Risotto, 101
Turkey Keema with Veggies, 139
Vegan Lentil Minestrone, 120
Zucchini Quinoa Egg Muffins, 60