Epicured for Low FODMAP Patients

ANYONE following the low FODMAP diet knows the STRUGGLE associated with figuring out what to eat. So many foods are restricted in Phase 1 and figuring out meals can be stressful.

Cue Epicured!!

I had the privilege of trying out a new meal delivery service called Epicured. This is truly a game-changer for patients dealing with gut issues such as Crohn’s, IBS, and SIBO.  Their meals are low fodmap as well as gluten-free. It is a wonderful option when you are struggling with what to eat or just don’t want to cook! 

Let me share with you my thoughts after using the service:

  1. Great Website: The website is super user-friendly and easy on the eyes.  You can browse through all the meal and food options to get an idea of what you will receive. Beautiful pictures and detailed descriptions are shown for all options. The ordering process is easy as well.
  2. Variety: Y’all, there are so many different options at Epicured. You can order basic chicken (though the sauce that accompanies this is anything but basic) to Tikka Massala. They even have side dishes, chia pudding, smoothies, and snacks.  You can order an entire day’s worth of food or a few dinners a week. 
  3. Packing: Everything came packed so well. The box was delivered with an insulated padding and multiple large cooler packs. Bonus, the cooler packs are reusable!! Everything was very organized and labeled in durable packaging. They even include directions on how to best heat up the meals for optimal enjoyment.
  4. Taste: The food is good! I found I had favorites among the meals I chose. My favorites included the Lemon Rosemary Chicken, Tofu Tikka Masala, and Baked Lasagna Bolognese. They use high-quality ingredients and it shows in the flavor of the food. There are many types of veggies used in the meals from radishes to kabocha squash. This ensures you are getting a nice variety of plant foods.

Overall, I thoroughly enjoyed my experience with Epicured! It is a wonderful and delicious way to save time and add some variety to your diet in a safe and gut-friendly way! 


Epicured provided products for this post, however, the opinions are completely ours based on our experience with Epicured.

Cranberry Jalapeno Relish

Cranberries are rich in vitamin C, dietary fiber, and manganese.

I have been making this recipe for the last couple of years, and it has become a crowd favorite. It has a wonderful balance of tart and spice to compliment your Thanksgiving smorgasbord.


    • 1 12-ounce bag cranberries, fresh or frozen (thawed)
    • 1 teaspoon lime zest
    • 2 teaspoons lime juice
    • 1-2 fresh jalapeños, seeded and coarsely chopped
    • 1/4 cup of sugar


  1. Rinse and dry cranberries.
  2. Combine cranberries and jalapeno in a food processor. Pulse until coarsely chopped.
  3. Add combination and sugar to a small saucepan and heat on low heat for about 10 minutes until liquid releases from cranberries. Stir frequently until sugar dissolves.
  4. Remove from heat and add lime juice.
  5. Transfer to a serving dish and top with lime zest. 
  6. Serve cold or on top of low-fat cream cheese as a dip.

This cranberry relish pairs beautifully with turkey, as a spread for sandwiches or even as a taco topping.


Easy Cinnamon Apple Crisps

Who doesn’t think of apples when they think about Fall? Did you know the only apple indigenous to the US is the crab apple? Sweet, tart, crisp, and juicy, what more is there to love about this fruit?

October is National Apple Month. Enjoying in-season produce can be beneficial to a budget and to taste. Apples are filled with antioxidants and soluble fiber. There are several different varieties of apples. Red Delicious, Gala, Fuji, Granny Smith and Honeycrisp- to name a few. Each variety offers it’s own unique flavor, sweetness, crisp and moisture content. 

Here’s a simple recipe for those spare apples you have on the counter.

All you need for this recipe are 3 pounds of apples (about 6 medium-sized apples) and cinnamon.

Preheat oven to 200 ℉. Line baking sheets with parchment paper. Set aside. Wash and dry the apples. Leaving the skins on, use a mandoline, slice apples as thin as possible. Remove seeds. Place apples on the baking sheet in a single layer and not touching each other. Sprinkle cinnamon evenly over apple slices. Bake for approximately 1 hour and then turn each slice over, and continue to bake for at least another hour so.
*If you like crispier apples, bake for 15-20 additional minutes.


  • Cinnamon apple crisps can be stored in an airtight container at room temperature for up to 1 week.
  • Enjoy in your Greek yogurt, oatmeal,  or as a topping for salads.

Low FODMAP Roasted Carrots with Almond Maple Drizzle

low fodmap roasted carrots

We’re always inspired by fellow IBS dietitians. Kate Scalara, RD is one of our favorites. Today, we are sharing another recipe inspired by her. Not only is this recipe low FODMAP, it’s also delicious and nutritious!

Carrots are rich in Vitamin A, beta-carotene and have 2 grams of fiber.

Another bonus: Carrots have no detectable FODMAPs!

Lactose-free yogurt can be substituted for Greek yogurt in this recipe.

Low FODMAP Roasted Carrots with Almond Maple Drizzle

What you Need:

  • 1 lb. multi-color carrots (small to medium size, we found these at Sprouts off MacArthur and 122nd)
  • 1 tablespoon olive oil
  • Salt and pepper to taste

Maple Drizzle:

  • 1 tablespoon plain Greek yogurt
  • 1 tablespoon creamy almond butter
  • 1 tablespoon maple syrup
  • 2 tablespoons sliced almonds (optional)
  • 2 tablespoons finely chopped kale or parsley (optional)

What to Do:

Preheat oven to 400 degrees F. Line baking sheet with parchment paper. Toss carrots in olive oil and spread on a baking sheet. Salt and pepper carrots, to taste. Roast in the oven for 20-25 minutes until fork tender, turning halfway during roasting time.

In a small bowl, stir together yogurt, almond butter, and maple syrup until creamy. When carrots are done, spread maple mixture over the middle of the carrots. Garnish with sliced almonds and kale.



Low FODMAP Icebox Lemon Blueberry Tart

flat lay icebox lemon tart


You can still enjoy the sweet (and sour) of life on a Low FODMAP Diet. Today, we want to share an adaptation to one of our favorite IBS and FODMAP dietitian’s, Kate Scarlata. Here’s our Low FODMAP Icebox Lemon Blueberry Tart.

What you need:

  • 1/2 cup butter, room temperature
  • 1/2 cup sugar
  • 2 egg yolks
  • 1 cup gluten-free oat flour + 1/3 cup fine ground cornmeal, mixed with a fork
  • 1/3 cup Trader Joe’s lemon curd
  • 8 ounces lactose-free cream cheese, softened
  • 1/2 cup fresh or frozen blueberries
  • Fresh mint (optional)


Preheat oven to 350 degrees F. Lightly oil and flour 10-inch tart pan. Using a mixer, cream together butter and sugar. Add egg yolks, mix to blend.

In 1/3 increments, mix in dry ingredients (mixture will become thick and sticky). Press mixture into the bottom of the tart pan. Bake tart for 20-25 minutes until golden brown and the middle is set. Remove the tart and allow to cool. In a small bowl, cream together cream cheese and lemon curd until evenly creamy. When the tart is cooled, spread cream cheese mixture on top of tart allowing a little edge of crust to remain uncovered. Garnish with blueberries and mint. Store in refrigerator until ready to serve.

    Taco [Casserole] Tuesday

    Our dietitian, Umo, and her family enjoyed a nice spin on Taco Tuesday with a rendition of Genius Kitchen’s Fantastic Taco Casserole. Umo swapped out ground beef with ground turkey breast and reduced the shredded cheese in half, and still had a delicious crowd pleaser.
    flat lay taco casserole

    Enjoy this Fantastic Taco Casserole on your next Taco Tuesday!

    What you Need:

    1 1 ⁄2 lbs ground turkey1 large onion, finely chopped
    2 tablespoons minced fresh garlic
    1 red bell pepper (seeded and chopped)1 cup of water
    2 teaspoons dried chili pepper flakes1 (215 ml) bottle taco sauce
    2 (4-ounce) cans of diced green chilies
    A can (14-ounces) sliced ripe olives, drained and divided
    1 package taco seasoning mix
    1 (4 1/2-ounce) package white corn tortillas, broken into pieces
    2 cups shredded cheddar cheese, divided
    1 large firm tomatoes
    3 sliced green onions

    What to Do:

    Over medium heat, cook ground turkey, onion, bell pepper, chili flakes, and garlic in a skillet until turkey is fully cooked. Drain. Stir in water, taco sauce, green chiles, half of the olives and taco seasoning mix. Cook over low heat for about 6-8 minutes. Layer half of broken tortillas on the bottom of a greased 13×9 baking pan, then cover with half of the meat mixture, then sprinkle with cheddar cheese. You should be able to do TWO layers of each. Bake at 350 F for 20 minutes. Sprinkle the last layer of cheese during final 10 minutes of baking time and return to oven until cheese is bubbly and melted. Garnish with remaining olives, tomatoes and green onions.
    Happy Taco Tuesday!

    Zucchini Pizza Bites

    I love searching for new and interesting recipes on my time off. Last night I made these delicious and easy zucchini pizza bites, they are a great substitute for the regular pizza bites that you may buy at the store. Try this recipe!
    Prep time: 5 mins
    Cook time: 6 mins
    Total time: 11 mins
    Serves: 6-8

    -1-2 large zucchini (sliced in ¼ inch slices)
    -2 tbsp olive oil
    – pepper
    -pizza sauce
    -low fat shredded mozzarella
    -turkey pepperoni slices (I tore 1 pepperoni for each slice of zucchini)
    1.     Toss sliced zucchini with olive oil and a dash of salt and pepper.
    2.     Spread succhini evenly on a aluminum foil covered pan and place under the broiler at 350° F for 1-2 mins. Flip the zucchini and return under the broiler for another 1-2 mins.
    3.     Remove the zucchini and top with ½ tsp of pizza sauce, shredded cheese, and turkey pepperoni.
    4.     Return under the broiler just until cheese is melted.
    5.     Serve & Enjoy!
    Nutrition Facts (Servings: 4 pieces)
    Calories: 125   Protein: 8g   Fat: 6g   Carbs:  10g

    Goat Cheese/Chicken Tenders and Pomegranate Salad

    Looking for an awesome winter salad to enjoy? You have just found it! When my daughter was here over the holidays she found this recipe and prepared it for all of us. Yes, my daughter is a great cook and loves to entertain (wonder who taught her the JOY of cooking). I encourage you to try this salad and I’m sure you will love it as much as we did!

    In case your mind is taking you to: cheese, fried, oil, salad dressing with oil, bread crumbs how on earth can this be healthy? Let me remind you of the portions…..less than 2oz. of cheese, you’re not drinking the oil, salad dressing is drizzled not ‘poured’ on your salad and the bread crumbs would equate to less than a slice of bread, the chicken is baked. Nutrient rich dark greens, pomegranate  rubies, small amount of orange juice, pine nuts and protein from the cheese and chicken.

    PLEASE allow yourself the pleasure of enjoying a healthy awesome meal with no regrets!   Carol Banister

    Goat Cheese/Chicken Tenders and Pomegranate Salad

    GOAT CHEESE ingredients:

    10 oz. goat cheese
    1 c. flour
    2 eggs beaten
    2 c. Panko breadcrumbs
    Olive oil for frying
    Slice goat cheese into 1 “ rounds. Coat, each round first in the flour, then in the beaten egg and finally in the breadcrumbs.
    Fry in the hot oil until golden brown.
    Remove from the oil and drain on kitchen towel.

    CHICKEN TENDERS ingredients:
    Preheat oven to 375 deg.

    1 ½ lb chicken tenders
    1 ½ c flour
    2 eggs beaten
    ¼ c. milk
    2 c. Panko bread crumbs
    Salt and pepper
    Season chicken tenders with salt and pepper.
    Beat eggs with milk.
    Dredge chicken tenders through flour, (shake off any excess flour), then through egg mixture, then through bread crumbs.
    Place chicken tenders onto a baking sheet and bake until golden brown, approximately 12-15 minutes.
    Cut tenders into bite size chunks.

    SALAD ingredients:

    1 c. pomegranate rubies
    4 oz. pine nuts, toasted
    Salad greens – use dark colored greens for more nutrients

    DRESSING ingredients:

    1/3 c. orange juice
    1 tsp. orange zest
    ½ c. olive oil
    2 TLB sugar
    ¼ tsp. ground cloves
    Pinch of sea salt
    2 Tlb red wine vinegar mixed with ½ Tlb. Honey
    Mix all ingredients together, shake to combine. Refrigerate until ready to serve.

    On dinner plate place salad greens, 2 rounds of goat cheese, 2-3 oz. baked chicken pieces, sprinkle pomegranate rubies and pine nuts over the top. Drizzle with dressing—VOILA —- a beautiful awesome winter salad!

    Fig Almond Bread

     I enjoy the adventure of searching out and preparing new, healthy recipes. Having been to Israel last fall I became acquainted with the wonderful taste of figs. Figs have a brief growing season and very short shelf life which is why 90% of the world’s fig crop is dried. One-half cup of dried figs is equivalent to approximately nine fresh figs. Figs are a great source of energy and fiber with almost no fat. Figs also contribute vitamin K, potassium, calcium, magnesium and iron to your diet. Add something new to your diet to keep it interesting, check out figs. cb

    Fig Almond Bread


    2 ½ Tlb brown sugar
    2 Tlb all purpose flour
    1 ½  Tlb coarsely chopped almonds
    1 Tlb chilled butter
    1/8 tsp cinnamon
    1 c. dried figs
    ½ c. boiling water
    Cooking spray
    1 Tlb all-purpose flour
    2 large egg whites
    1 large egg
    ¾ c applesauce
    1/3 c. plain fat-free yogurt
    ¼ c canola oil
    ½ tsp almond extract
    ¾ c. granulated sugar
    6.75 oz. all purpose flour (about 1 ½ c)
    2.5 oz. whole wheat flour (about  ½ c)
    1/3 c chopped almonds, toasted
    1 tsp baking powder
    1 tsp cinnamon
    ½ tsp salt
    ½ tsp baking soda

    Pre-heat oven to 350 deg.

    To prepare streusel:
    Combine first 5 ingredients in a small bowl, stirring with a fork until crumbly, set aside.

    To prepare bread:
    Combine figs and ½ c boiling water in a small bowl; let stand 30 minutes.
    Coat 2 (8 inch) loaf pans with cooking spray, dust with 1 Tlb flour.
    Place egg whites and egg in a medium bowl; stir well with a whisk. Add applesauce, yogurt, oil and almond extract, stir well. Add sugar, stir well
    Combine flours and remaining ingredients in a large bowl, stirring with a whisk. Drain figs and coarsely chop. Add figs and applesauce mixture to flour mixture, stirring until just combined. Divide batter between prepared pans. Sprinkle streusel over batter. Bake at 350 deg for 55 minutes or until a wooden pick inserted in the center comes out clean. Cool in pans for 15 minutes on a wire rack; remove from pans. Cool completely on wire rack.


    Orange Cranberry Sauce

    This is another recipe I took to my family’s Thanksgiving dinner at my brother’s farm in Kansas. This recipe would be a great  ‘healthy’ addition to your Christmas menu too.

    Orange Cranberry Sauce

    Makes: 4 1/2 cups
    Active Time:
    Total Time:
    4 medium navel oranges, divided
    Water, as needed
    2 12-ounce bags fresh cranberries (6 cups)
    1 1/4 cups packed light brown sugar
    1/4 teaspoon ground cloves
    Pinch of salt
    1. Use a sharp knife to slice the ends off 3 oranges and remove the peels and white pith; discard. Working over a bowl, cut the orange segments from their surrounding membranes. Squeeze the juice into the bowl before discarding the membranes. Leaving the segments in the bowl, pour the juice from the oranges into a measuring cup. Juice the remaining orange and add the juice to the measuring cup. If necessary, add water to make 2/3 cup liquid total. 


    1. Combine carrots, water and salt in a large skillet. Bring to a boil over medium high heat. Cover and cook until carrots are just tender, 6-8 minutes. Melt butter, combine with honey and cinnamon, pour over carrots. Remove from heat, you can keep the carrots warm in oven set on low temp 200-250 deg.
    2. Let cool for 10 minutes. Stir in the reserved orange segments. Serve warm, room temperature or cold.
    Make Ahead Tip: Cover and refrigerate for up to 1 week.
    Tip:Be sure to use a nonreactive pan baking dish or bowl—stainless-steel, enamel-coated or glass—when cooking with acidic food (citrus, cranberries, tomatoes) to prevent the food from reacting with the pan. Reactive pans, such as aluminum and cast-iron, can impart off colors and/or flavors. 


    Per ¼  cup: 89 calories; 0 g fat ( 0 g sat , 0 g mono ); 0 mg cholesterol; 23 g carbohydrates; 15 g added sugars; 0 g protein; 2 g fiber; 13 mg sodium; 101 mg potassium.Nutrition Bonus: Vitamin C (38% daily value)