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Healthy & Easy Recipes

Ignite Nutrition Inc. / Healthy & Easy Recipes
Low Fodmap Tomato Sauce

Low FODMAP Tomato Sauce

Low FODMAP Tomato Sauce can be SO hard to find (especially in Canada!) Quite often ready-made tomato-based sauces bought at the local grocery store contain garlic and onions. Roasted red pepper sauce, sweet basil pasta sauce, and even organic marinara pasta sauce: they all sound delicious, but when you have irritable bowel syndrome and are on the low FODMAP diet, the garlic and onion content just doesn’t work. This Low FODMAP tomato sauce is the perfect alternative to high FODMAP, and also highly salted, store bought tomato-based sauces.  This recipe is simple as it just involves two cans of tomatoes, two chopped vegetables, spices, and a garlic-infused olive oil. NOTE: Garlic-infused olive oil has been labelled safe for individuals following a low FODMAP diet since the High FODMAP...

Apple Cinnamon Pancakes

Apple Cinnamon Pancakes

This sponsored recipe is brought to you by BC Tree Fruits. They’ve kindly compensated monetarily me to develop this post – and I couldn’t be more thrilled to bring you a delicious apples recipe! I LOVE pancakes. Growing up, weekends were for stacks of delicious pancakes covered in syrup. One of my favourite ways to enjoy pancakes was with apples. We would shred them into the mix, adding the perfect amount of sweetness and tartness! Now, I've gone on to being a dietitian and am more cognizant of building a balanced breakfast. What I love about this recipe is, you get added fibre and nutrients from the oats, whole grain flours, and almost full serving of fruit! Picking the Perfect Apples Luckily, BC Tree Fruits has you covered! They are perfectly...

peanut butter overnight oats 1

Low FODMAP Peanut Butter Cup Overnight Oats

These low FODMAP Peanut Butter Cup Overnight Oats are a go-to in our house (and a HUGE hit on our 5 day low FODMAP and gut health menu plan).  We created these for the Husky Wellness Fair event in 2018. Why I LOVE this recipe: the whole family can enjoy it it's make ahead - the perfect grab and go recipe it's versatile! Switch up the ingredients for what's in your pantry! It's balanced - with fibre, protein, and fat It's a good source of resistant starch, good for your gut microbiota! Save Print Low FODMAP Peanut Butter Cup Overnight Oats Author: Andrea Hardy, RD Serves: 4   Ingredients 1 ½ cup rolled oats...

anything goes energy balls

Anything-Goes Energy Balls

To me, the perfect snack is salty and sweet. I LOVE energy balls - especially in the summer when I'm busy, and need something quick I can eat on the golf course! We made these energy balls for the Husky Wellness Fair 2018. I love this recipe because: the energy balls are easy to make ahead and keep well in the freezer (up to one month ish) They're balanced, with fibre, protein, and fat They are good for your gut microbiota I use them A LOT in my patients that struggle with constipation They are super easy to eat in the car on the way to work or if you're running out the door and need a snack Save Print Anything-Goes Energy Balls...

low fodmap tomato parmesan soup 2

Low FODMAP Parmesan Tomato Soup

Nancy, Andrea's student here! It wasn’t as easy as I thought it would be to make a low FODMAP soup. Many of the ingredients found in recipes or store bought soups are high in FODMAPs including garlic and onions, and broths and stocks, which are commonly used as a base for a variety of soups. This formed a unique challenge for me, but with a little research and a lot of experimenting, I found the perfect combination of ingredients to bring you a simple, yet delicious homemade parmesan tomato soup! Fresh fennel was the winner as the substitute for onion! Fennel is a green and white herb that has a distinct liquorice flavour when eaten raw.  Sautéed and browned in butter, the flavour is softened and...

Low FODMAP Grilled Shrimp

Low FODMAP Grilled Shrimp

It is finally that time of the year when we get to dust off the old BBQ and put out the patio chairs! Summer has arrived and it is time to soak up all the sun we can get! Starting the low FODMAP diet in the summer can be frustrating with all the things we typically grill, which is why we created this super simple, crowd-pleasing low FODMAP grilled shrimp recipe! This recipe works great as an appetizer for those Sunday potlucks with friends, or a light dinner when served on top of your favourite grain. It is simple and delicious. What more could you ask for? Give it a try! Low FODMAP Grilled Shrimp Recipe adapted from Delicious As It Looks. Save Print Low-FODMAP Grilled...

Homemade Gut Friendly Granola

Homemade Gut Friendly Granola

Hey there, it is Nancy again, and I am excited to share with you a homemade granola recipe made for a special someone found within your gut! Let me explain… Did you know that there is such a thing as good bacteria? Not all bacteria needs to be cleaned away, and killed through sanitization. We as humans contain trillions of good bacteria within our gastrointestinal system most of which have vital tasks to maintain our overall health. Our good bacteria help us in a variety of ways including producing a physical barrier in our gut to protect against bad bacteria, helping us digest nutrients, and even help support an efficient immune system.1  In fact, research is beginning to show - those bacteria may also play a role in...

Sweet & Spicy Bell Pepper Fajitas

Sweet and Spicy Bell Pepper Vegan Fajitas

These sweet and spicy bell pepper vegan fajitas are the PERFECT crowd pleaser for Cinco de Mayo. Guys. I love hosting get-togethers - but even with all my cooking experience, I still get overwhelmed with what to cook for a crowd with multiple food restrictions. What I LOVE about this recipe is it checks ALL the boxes for food restrictions I commonly see. If I can get away with making one delicious recipe for a large crowd, (AND keep it healthy and flavourful) then I'm a happy camper! I've teamed up with Divine Flavor - an amazing fruit and vegetable producer - who I have absolutely LOVED working with on this project. They are family-built producers of these AMAZING (seriously - like the best I've ever had)...

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Low FODMAP Roasted Red Pepper Hummus

Low-FODMAP Roasted Red Pepper Hummus

Hey- it is Nancy here, Andrea’s student, and today I have got a Low-FODMAP hummus to share with you! Yes, that’s right, there is such thing as a delicious hummus without any garlic or onions! Garlic and onion are two foods that are high-FODMAP, specifically due to their high contents of fructo-oligosaccharides, and can make digestion for IBSer’s unpleasant. Unfortunately, they are also two flavour ingredients that are common in so many dishes! But - let all your troubles fade away because this hummus is specifically made Low-FODMAP and is still full of flavour! Hummus is a great snack to help you get through the morning before lunch, as its primary ingredient is chickpeas which is full of protein to keep you full! An important note about chickpeas is...