logo

Welcome to Wellspring

Lorem ipsum dolor sit amet, consectetur adipiscing elit, sed do eiusmod tempor incididunt ut labore et dolore magna aliqua.
Working Hours
Monday - Friday 09:00AM - 17:00PM
Saturday - Sunday CLOSED
From Our Gallery

Mon - Fri 08.00 am - 04.00 pm

403-808-2348

#419, 5920-1A Street SW, Calgary AB, T2H 0K2

Top

easy recipe Tag

Ignite Nutrition Inc. / Posts tagged "easy recipe"
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...

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...

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...

Low FODMAP Eggplant Parmesan

Low FODMAP Eggplant Parmesan

Hey all! Nancy - Andrea's student here! I was lucky enough to receive the “Oh She Glows Everyday” cookbook, by Angela Liddon, for Christmas this year.  My friend must have known I had been eyeing this cookbook in stores already. I couldn’t wait to get into the kitchen and pick my first dish to share with you today. However, it was quite the challenge to pick one recipe, as they all sounded so good. At last, I chose the Excellent Eggplant Parmesan - of course - I made it a Low FODMAP Eggplant Parmesan for all you IBS'ers - it's EQUALLY as delicious as any FODMAP version! The Eggplant slices are coated in a fragrant vegan 'parmesan' and then cooked in the oven until crisp and...

Low FODMAP Fennel Beef Stew

Low FODMAP Fennel Beef Stew

So many comforting dishes in the fall and winter are hard to find low FODMAP - usually because the recipes contain onion and garlic. And that's exactly what I need in the winter! I am NOT a fan of these cold winter days. Coming home from a long day when the sun has already gone to bed at 5 pm is not my favourite time of year. With this low FODMAP Fennel Beef Stew, when I return home there's a delicious smell coming from my slow cooker crockpot – the winter days get a little better! Unlike many stews, this dish uses fennel, instead of onions and garlic, to produce the base aromatic flavours. I know I can hear all of you IBS'ers cheering ‘YAY’. And for those...

Banana Chocolate Avocado Pudding

Banana Chocolate Avocado Pudding

If you are a fan of chocolate pudding… this is a must try! This chocolate pudding includes an avocado and a banana - a great way to get in some fibre, and whole foods. Compared to store bought pudding - it cuts down on added sugar, and if you have a milk allergy or intolerance, it's also lactose free. It's a great vegan alternative to a milk & sugar based pudding the whole family will love. In addition, the pumpkin seed butter adds a little protein to this dessert, in addition to a satisfying twist for the taste buds! It is super simple and quick to make - I whipped mine up in 5 minutes flat. Put all the ingredients into the blender and press the button. Next time you are craving...

Low FODMAP Lemon Herb Chicken with Garden Vegetables

Low FODMAP Lemon Herb Chicken with Garden Vegetables

A recipe doesn’t need to be confusing and overwhelming! Yet so many out there are! Have you ever tried to make a new dish, but you didn’t know what some of the ingredients were. Let alone, you had no idea where to find them in the store! ½ cup of a head of radicchio? 1 cup of polenta? 1 TSP of caraway seeds? Or edible flowers? What? Recipes don’t have to be complex, or Instagram-elaborate in order to be tasty. Simple recipes are DELICIOUS too! This Low FODMAP Lemon Herb Chicken with Garden Vegetables is simple, and delicious. Most importantly, I guarantee that you can find all these ingredients at ONE grocery store - or even more likely, in your fridge and pantry. This chicken dinner is spiced with flavorful herbs and placed on a...