More than halfway done! You’re making great progress. So now that we’re two weeks in, we’re going to start ramping things up a little bit. This week you’ll be seeing some garlic, onions, and grains. I love these flavors and know they will excite your taste buds. Don’t forget to drink the Lemon Ginger Tea if the mood hits you. You’ll also see some familiar recipes from Week 1 that will make a guest appearance here in Week 3. Make sure to use the low FODMAP recipe options when you think it’s necessary. And as always, post your experience to #fiberfueled4weeks so I can follow your progress and so we can all be in it together as a community.
□ 1 medium piece fresh ginger
□ 5 large lemons
□ 3 large red bell peppers
□ 1 yellow bell pepper
□ 2 large green bell peppers
□ 1 ounce dried shiitake mushrooms
□ 2 medium yellow or white onions
□ 1 pound carrots
□ 1 pound celery hearts
□ 4 large cucumbers
□ 1 pint cherry tomatoes
□ 1 5-ounce bag spinach leaves
□ 6 bananas
□ 4 kiwis
□ 1 5-ounce package leafy salad greens
□ 1 100-gram container broccoli sprouts
□ 1 bunch fresh parsley
□ 3 large avocados
□ 1 bunch fresh chives
□ 1 Roma tomato
□ 1 bunch kale (lacinato or curly)
□ 1 jalapeño
□ 3 bunches fresh cilantro
□ 6 limes
□ 1 large spaghetti squash
□ 1 shallot
□ 1 head garlic
□ 16 ounces peanuts
□ 2 honeydew melons
□ 1 bunch fresh mint
□ 2 pints berries of choice
□ 1 large sweet potato
□ 3 bunches scallions
□ 1 head romaine lettuce
□ 2 bunches baby bok choy
□ 4 ounces shiitake mushrooms
□ 2 teaspoons tomato paste
□ 1 pound dried brown lentils
□ ¼ cup raw cashews
□ 1 large tomato
□ 1 small head red or green Napa cabbage
□ 4 collard leaves
□ 1 medium onion
□ 1 bunch asparagus
□ One 64-ounce container almond milk
□ One 8-ounce bag frozen edamame in pods
□ One 16-ounce bag rolled oats
□ One 2-ounce bag sliced almonds
□ One 8-ounce bag frozen cherries
□ 2 ounces mushroom powder
□ 8 ounces soba noodles
□ Three 15-ounce cans chickpeas
□ One 4-ounce jar kalamata olives
□ One 8-ounce jar Dijon mustard
□ One 12-ounce bag frozen okra
□ One 14-ounce can kidney beans
□ One 16-ounce jar kimchi
□ One 8-ounce bag farro
□ One 15-ounce can pumpkin puree
□ One 15-ounce can black beans
□ One 16-package red lentils
□ One 15-ounce can fire-roasted diced tomatoes
□ 1 loaf sourdough bread
□ Corn tortillas (4)
□ 4 pounds extra-firm tofu, packed in water
□ Capers
□ One 2.24-ounce can sliced black olives
□ One 15-ounce can tomato sauce
□ One 32-ounce container vegetable broth
□ Vegan Worcestershire sauce
□ 1 small jar hot sauce, like Texas Pete
Remember, these recipes are to be enjoyed whenever the moment feels right.
Drink Recipe: The Green Drink
Snack Recipe #1: Speedy Edamame
Snack Recipe #2: Turmeric Energy Bites
Dessert Recipe #1: Chocolate Banana Nice Cream
Dessert Recipe #2: Mushroom Hot Cocoa
Quick-Fix Breakfast: Chocolate Peanut Butter Super Smoothie
Quick-Fix Lunch: Mediterranean Grain Salad
Quick-Fix Dinner: Wild Biome Super Soup
Quick-Fix Snack: 20 almonds
Quick-Fix Dessert: 1 cup blueberries or 20 strawberries
Make both the Crispy Baked Tofu and the Sesame Dressing from the Sesame Noodle Meal Prep Bowl
Berry Good Sweet Potato Toast ahead of time, then toast right before serving for breakfast on Day 6.
Make the Gumbo on Day 1, then place half in the fridge for dinner on Day 4 and the remaining half in the freezer for dinner on Day 4 in Week 4.
Prep the vegetables on Day 1 for the Thai Rainbow Bowls with Peanut Tofu on Day 2.
DAY 1 (USUALLY SUNDAY)
|
Meal |
Recipe |
Plant Points |
|
Breakfast |
9 |
|
|
Lunch |
9 |
|
|
Dinner |
Lentil Bolognese with Spaghetti Squash and Down ’n’ Dirty Kale Salad and Pepita Parmesan |
12–17 |
DAY 2
|
Meal |
Recipe |
Plant Points |
|
Breakfast |
6 |
|
|
Lunch |
Leftover No-Tuna Sunflower Salad on sourdough |
7 |
|
Dinner |
10 |
DAY 3
|
Meal |
Recipe |
Plant Points |
|
Breakfast |
4 |
|
|
Lunch |
10 |
|
|
Dinner |
7 |
DAY 4
|
Meal |
Recipe |
Plant Points |
|
Breakfast |
4 |
|
|
Lunch |
8 |
|
|
Dinner |
7 |
DAY 5
|
Meal |
Recipe |
Plant Points |
|
Breakfast |
4 |
|
|
Lunch |
10 |
|
|
Dinner |
7 |
DAY 6
|
Meal |
Recipe |
Plant Points |
|
Breakfast |
3 |
|
|
Lunch |
8 |
|
|
Dinner |
7 |
DAY 7
|
Meal |
Recipe |
Plant Points |
|
Breakfast |
6 |
|
|
Lunch |
6 |
|
|
Dinner |
6 |
We took our favorite pasta sauce and turned it into a breakfast scramble. Because why would you not!
Serves 2
1 tablespoon vegetable broth or Biome Broth
1 tablespoon olive oil
1 scallion (green parts only), thinly sliced
1 Roma tomato, chopped
¼ teaspoon crushed red pepper flakes, plus more to taste (optional)
½ teaspoon dried thyme
½ teaspoon dried oregano
8 ounces extra-firm tofu, drained and pressed
¼ teaspoon ground turmeric
Salt
1 tablespoon capers, drained
¼ cup sliced black olives
Freshly ground black pepper
Fresh parsley, chopped, for serving
In a large skillet over medium heat, combine the vegetable broth and olive oil. Add the scallion, tomato, red pepper flakes (if using), thyme, and oregano. Sauté for about 5 minutes, until the vegetables are softened.
Use a spatula to move the veggies to one side of the pan, then crumble in the tofu, gently breaking the tofu up into small curds so that it resembles eggs. Add the turmeric and a pinch of salt, then cook for 2 to 3 minutes, stirring often, until the tofu is warmed through.
Add the capers and black olives and toss together. Add salt, black pepper, and red pepper flakes to taste. Top with fresh parsley. Serve as is or with toasted sourdough.
7 PLANT POINTS
This super smoothie is so thick and creamy, you might mistake it for a milk shake! Packed with plant-based protein and satisfying healthy fats, this super smoothie will keep you full for hours.
Makes 2 smoothies
2 frozen bananas
¼ cup cocoa powder
¼ cup peanut butter
2 tablespoons hemp seeds
3 cups almond or soy milk
2 teaspoons 100% maple syrup or 1 date
Handful of ice cubes
Combine the bananas, cocoa powder, peanut butter, hemp seeds, almond milk, maple syrup, and a handful of ice cubes in a blender and puree until creamy and smooth. Divide into two glasses and serve.
To make it into a smoothie bowl, reduce the milk to ¾ cup and top it with your favorite toppers. We love a few extra slices of banana, our Crispy Oat Granola, and a drizzle of peanut butter.
Unripe bananas are lower in FODMAPs than ripe bananas. Half a ripe banana or 1 medium unripe banana are both low FODMAP. Use ½ banana per serving if you are sensitive to fructose.
Dates are higher in fructans, so use maple syrup if necessary.
Supercharge It!
Add 1 teaspoon of chia seeds for an extra dose of healthy fats.
4 PLANT POINTS
Tacos for breakfast? Yes, please! Feel free to adjust the spice by decreasing the amount of jalapeño used in the salsa.
Makes 4 tacos
Cherry Tomato Salsa
¼ cup sliced cherry tomatoes
½ jalapeño, seeded and sliced
2 teaspoons garlic-infused olive oil
1 garlic clove, minced
Juice of ½ lime (save the other half for serving)
Pinch salt
Pinch freshly ground black pepper
Spicy Tofu Taco Filling
½ cup black beans
¾ teaspoon smoked paprika
¾ teaspoon ground cumin
2 teaspoons fresh chopped chives
Dash cayenne pepper (optional)
¼ teaspoon salt
¼ teaspoon freshly ground black pepper
1 teaspoon olive oil
6 ounces firm tofu, drained, rinsed, and pressed
4 corn tortillas
¼ cup fresh cilantro
¼ avocado, sliced
Make the salsa: In a small bowl, combine the sliced cherry tomatoes, jalapeño, olive oil, garlic, and lime juice with a pinch of salt and pepper. Set aside.
Make the taco filling: In a small saucepan, heat the black beans along with 2 tablespoons of water, ¼ teaspoon smoked paprika, ½ teaspoon cumin, 1 teaspoon chives, and a small pinch of cayenne, if using. Continue to cook for about 5 minutes, until warm. Gently smash the mixture using the back of a spoon, leaving some black beans whole. Set aside.
In a small bowl, add the remaining ½ teaspoon paprika, ½ teaspoon cumin, 1 teaspoon chives, dash cayenne, if using, and salt and pepper. Add 2 tablespoons water and whisk together. Set aside.
Heat the oil in a medium skillet over medium heat. Once hot, crumble the drained tofu into the pan along with the reserved taco sauce. Cook, stirring occasionally, for 5 minutes, or until heated through and the seasoning is absorbed.
To serve, warm the tortillas in a clean and dry skillet until warm and flexible. Top with the tofu, black beans, cilantro, avocado, cherry tomato salsa, and a squeeze of fresh lime juice. Serve warm.
Garlic is high in fructans. Sub garlic-infused olive oil for the regular olive oil if you’re sensitive.
Black beans have moderate GOS. Sub ¼ cup chickpeas.
6 PLANT POINTS
Collard greens are rich in vitamin A, vitamin K, and calcium. Incredibly nutrient-dense and wildly underrated, they’re not just for Southern cooking! Filling these greens with flavorful goodies makes a perfect midday meal.
Makes 4 collard wraps
6 ounces firm or extra-firm tofu, drained and pressed
1 tablespoon tamari
1 teaspoon garlic-infused olive oil
4 collard leaves
½ cup Pumpkin Hummus
½ cup red or yellow bell pepper strips
½ cup thinly sliced red cabbage
1 carrot, sliced into short, thin strips
½ cup sliced cucumber (short, thin strips)
½ avocado
2 tablespoons hemp seeds
Preheat the oven to 400°F. Line a large rimmed baking sheet with parchment paper (or lightly spray with cooking oil) and set aside.
Slice the tofu into rectangles or strips, then toss with the tamari and olive oil. Place the tofu on the prepared baking sheet and bake for 30 minutes, flipping halfway through. Remove from the oven and set aside.
Wash and dry the collard leaves, then use a small paring knife to shave the stem to be flush to the leaf so it’s easier to roll.
Place the collard leaves on a flat surface and spread 2 tablespoons of the hummus on each leaf near the top/middle of the leaf.
Divide the pepper, cabbage, carrot, cucumber, and avocado among the 4 leaves, then sprinkle with the hemp seeds.
Wrap like a burrito, then slice in half and serve.
Supercharge It!
Add broccoli sprouts.
9 PLANT POINTS
This grain salad is perfect for lunch or easy dinners. Mix all of the ingredients together, then toss with the dressing right before serving. To pack for work, assemble the salad without the dressing in one container and the dressing in another. Toss together, then enjoy.
Makes 6 cups
Mediterranean Grain Salad
1 cup uncooked farro
1 cup chickpeas
1 large tomato, diced
1 medium red bell pepper, chopped
1 medium yellow bell pepper, chopped
½ cup seeded and chopped cucumber
¼ cup sliced kalamata olives
¼ cup chopped fresh parsley
Zesty Lemon Dressing
1 teaspoon freshly grated lemon zest
¼ cup freshly squeezed lemon juice
1 medium garlic clove, minced
1 teaspoon Dijon mustard
Salt and freshly ground black pepper
3 tablespoons olive oil
Make the grain salad: Bring 3 cups water to a boil in a medium saucepan over medium-high heat and add the farro. Cover, reduce the heat to medium-low, and simmer for 25 to 30 minutes, until the farro is tender. Drain and rinse under cold water and set aside.
Combine the cooked farro, chickpeas, tomato, red and yellow bell peppers, cucumber, olives, and parsley in a large bowl and toss together. Set aside.
Make the dressing: In a separate small bowl, whisk together the lemon zest, lemon juice, garlic, Dijon, and a generous pinch of salt and pepper until well combined, then slowly drizzle in the olive oil.
Assemble: Toss the dressing with the grain salad until well combined, adding more salt and pepper as desired. Store in the fridge. Leftovers will keep for 2 to 3 days in the fridge.
Farro is high in fructans. Millet, quinoa, and brown rice are lower FODMAP options.
Chickpeas have moderate GOS. Reduce to ½ cup.
Garlic is high in fructans. Omit and use 1 teaspoon garlic-infused olive oil instead.
Cook the farro ahead of time; it will keep for up to 5 or 6 days in the fridge.
Combine the farro with other vegetables and place in an airtight container in the fridge. Make the dressing and place in a resealable airtight jar in the fridge. Toss together before serving.
8 PLANT POINTS
These cold, Asian-inspired noodles are part of the Sunday meal-prep routine to be used for lunch later in the week. But if you start drooling when you prep them, we won’t hold it against you if you give them a little taste.
Makes 4 bowls
Sesame Dressing
¼ cup tahini paste
2 tablespoons warm water
1 tablespoon tamari
2 teaspoons toasted sesame oil
Juice of 1 lime
½ teaspoon minced garlic
½ teaspoon 100% maple syrup
¼ teaspoon crushed red pepper flakes (optional)
Sesame Noodle Bowls
8 ounces soba noodles
2 cups frozen shelled edamame, thawed
2 medium carrots, sliced very thin
2 cups diced cucumber
1 recipe Crispy Baked Tofu
2 tablespoons sesame seeds, for serving
2 tablespoons hemp seeds, for serving
Make the dressing: Whisk together the tahini, water, tamari, sesame oil, lime juice, garlic, maple syrup, and red pepper flakes until smooth. Set aside.
Cook the soba noodles according to package instructions, then drain and rinse under cold water to stop the cooking process. Return to the pan they were cooked in and toss with half of the prepared sesame sauce.
Divide the noodles among four resealable containers, then top with the edamame, carrots, cucumber, and tofu. Drizzle with the remaining sauce, the sesame seeds, and hemp seeds. Serve cold.
You can sub the tahini with peanut butter or almond butter.
Garlic is high in fructans. Replace with 1 teaspoon chives.
Supercharge It!
Bell pepper, broccoli, and sliced scallions would all taste great in this dish.
We love these glass containers for meal prep storage.
10 PLANT POINTS
This crispy baked tofu can be used anywhere throughout the meal plan: for extra protein, to top on salads, or to snack on its own. We’ll use this recipe in our Sesame Noodle Prep Bowls in Week 3, and it can be substituted in for the peanut tofu in the Thai Bowls in Week 3 and added to the Nourishing Buddha Bowl in Week 4.
Serves 4
14 ounces firm or super-firm tofu
Olive oil cooking spray
Remove the tofu from the package and wrap it in a clean towel or paper towel. Place it on a plate, then put another plate on top of it. Place a few heavy items like cans or cookbooks on top of the tofu. Allow to sit for 30 minutes, or until most of the water has drained onto the towel.
Preheat the oven to 400°F.
Once the tofu is drained, place it on a cutting board and cut into desired shape. For Week 3 of the Fiber Fueled plan, rectangles and squares work well. Lightly spray a baking sheet with olive oil and place the tofu on it in a single layer, then spritz with more olive oil to ensure that tofu is well-coated.
Bake for 15 minutes. Remove from the oven and flip. Return to the oven and bake for 15 more minutes, or until the tofu is golden brown. Use in recipes throughout the week as needed. Store in a sealed container in the fridge.
1 PLANT POINT
This lunch bowl is our favorite “let’s see what we can put together for a meal” recipe. It’s a recipe but not really a recipe. It is inspired by a salad that I created at my fave restaurant in Charleston, Verde. But you can totally adapt it! The only must is the tahini dressing, which is so good, you’ll want to put it on everything anyway.
We’ve included a loose list of things to add, but it’s also customizable to whatever leftovers you have from the week. Think of this one as a clean-out-the-fridge type of meal.
Serves 1
Tahini Dressing
¼ cup tahini
2 tablespoons freshly squeezed lemon juice
1 garlic clove, minced
1 tablespoon olive oil
½ teaspoon salt
Bowl
½ cup chickpeas (or other cooked beans/lentil of choice)
2 to 3 cups salad greens
½ cup cooked grains
½ cup leftover Roasted Vegetables (recipe follows) or other chopped vegetables
Make the dressing: Whisk together the tahini, ⅓ cup water, the lemon juice, garlic, and olive oil. Season to taste with salt, as desired. Set aside.
Assemble: Place the chickpeas, salad greens, cooked grains, and other vegetables in a large bowl and drizzle with ¼ cup tahini dressing per bowl.
Tahini is high in fructans. Reduce to 1 tablespoon, then increase the olive oil by 2 tablespoons and reduce the water by half.
Garlic is high FODMAP. Omit and use garlic-infused olive oil in place of the regular olive oil.
Chickpeas have moderate GOS. Limit to ¼ cup or use ½ cup canned lentils.
Millet, quinoa, brown rice, and white rice are low FODMAP grains.
Supercharge It!
When cooking your grains, add ½ teaspoon ground turmeric to your cooking water. Cook as directed.
6 PLANT POINTS
As mentioned, this bowl is a great way to use up leftover cooked grains and vegetables. If you don’t have any, this is an easy go-to recipe.
Serves 2
1 cup chopped asparagus, woody ends removed
1 green bell pepper, chopped
1 cup broccoli florets, chopped
2 teaspoons olive oil
Pinch salt
Pinch freshly ground black pepper
Preheat the oven to 400°F.
Toss the asparagus, bell pepper, and broccoli with the olive oil, salt, and pepper until well coated. Place in a single layer on a rimmed baking sheet. Cook for 20 to 25 minutes, until tender.
Asparagus is high FODMAP. Omit the asparagus and use zucchini or another low FODMAP vegetable.
First off, the spicy peanut sauce makes my heart race a little. So. Good. We’ve added in higher FODMAP foods, like garlic, into this dish. If you notice symptoms coming back, make sure to check out the lower FODMAP options below.
Serves 2
½ cup uncooked brown rice
6 ounces firm or extra-firm tofu, drained, pressed, and cubed
Spicy Peanut Sauce
⅓ cup creamy peanut butter
1 tablespoon tamari
1 tablespoon 100% maple syrup
3 tablespoons freshly squeezed lime juice
¼ teaspoon crushed red pepper flakes, or more or less for spice preference
1 garlic clove, minced
2 tablespoons peanuts, finely chopped, plus more for garnish
3 tablespoons hot water
Salt and freshly ground black pepper
1 carrot, shaved into long, noodle-like strips with a vegetable peeler
1 cup sliced (half-moon shapes) cucumber
1 cup sliced Napa or red cabbage
½ red bell pepper, sliced
2 scallions (green parts only), chopped
Preheat the oven to 400°F.
Bring 1 cup of water to a boil in a medium saucepan over medium-high heat. Add the rice, cover, and reduce the heat to low. Simmer until the rice is tender, about 30 minutes then lightly fluff with a fork and set aside.
Place the tofu in a single layer on a rimmed nonstick baking sheet and cook for 25 minutes, or until lightly browned. If you aren’t using a nonstick baking sheet, lightly spray with cooking spray. Remove the tofu from the oven, place in a shallow bowl, and set aside.
Make the sauce: Whisk together the peanut butter, tamari, maple syrup, lime juice, red pepper flakes, garlic, and peanuts until creamy and thick. Keep whisking, slowly whisking in hot water until the sauce is pourable. Season to taste with salt and pepper, then add 3 tablespoons of the sauce to the cooked tofu and toss to coat. Set aside.
Divide the cooked rice into two bowls and top with the tofu, carrots, cucumbers, cabbage, bell peppers, and scallions. Drizzle with the remaining Spicy Peanut Sauce and serve.
The tofu can be baked ahead of time and stored in an airtight container in the fridge. It won’t be crispy after being stored in the fridge, so you can fry it in a lightly oiled skillet before serving, if desired.
The Spicy Peanut Sauce can be made ahead of time; store in an airtight container in the fridge for up to 4 days.
Garlic is high in fructans. Omit and replace with 1 teaspoon sliced scallion greens.
Red, Savoy, and common cabbage are moderate FODMAP when you use more than ¾ cup per serving.
The white bulb of the scallion is high in fructans, so only use the green parts for low FODMAP.
Supercharge It!
Top with cilantro and/or hemp seeds.
10 PLANT POINTS
If you can’t find spaghetti squash, no worries! Just substitute cooked pasta of choice. Boom. Ya good.
Serves 2
1 large spaghetti squash, halved and seeds scooped out
1 tablespoon plus 1 teaspoon olive oil
¾ teaspoon salt, plus more to taste
¼ teaspoon freshly ground black pepper, plus more to taste
1 medium shallot, minced
4 garlic cloves, minced
2 medium carrots, chopped
2 celery stalks, chopped
4 cups tomato sauce
¾ cup dry red lentils
1 teaspoon dried basil
1 teaspoon dried oregano
1 pinch crushed red pepper flakes
Pepita Parmesan (recipe follows), for serving
Preheat the oven to 400°F.
Rub the squash with 1 teaspoon olive oil and season with ¼ teaspoon salt and ¼ teaspoon pepper. Place the squash cut-side down on a rimmed baking sheet and roast for 45 to 50 minutes, until tender. Remove and let cool until able to touch, then use a fork to scrape out the spaghetti-like strands. Set aside.
Make the sauce: Heat the remaining 1 tablespoon of olive oil in a large rimmed skillet over medium heat and add the shallot and garlic. Sauté, stirring frequently, for about 3 minutes, until soft and fragrant, taking care not to burn.
Add the carrots and celery and cook for 4 to 5 minutes, until the vegetables are softened. Add the tomato sauce, lentils, basil, oregano, red pepper flakes, and ½ cup water. Raise the heat to bring the mixture to a low boil, then reduce the heat to low. Cover and cook for about 20 minutes, stirring occasionally, until the lentils are tender. If the mixture is cooking too quickly, add more water to prevent it from drying out. Add in the remaining ½ teaspoon of salt. Add more salt and pepper to taste.
Divide the spaghetti squash strands between two bowls and top with the lentil Bolognese and additional garnishes, if using.
Shallots are high in fructans. Omit and use shallot-infused olive oil (either use store-bought Fody brand or make your own) in place of the regular olive oil, or sub in ¼ cup scallion greens.
Garlic is high in FODMAP and fructans. Omit and use ½ cup chives, or sub garlic-infused olive oil in place of the plain olive oil.
Celery is high FODMAP. Reduce to ⅔ medium celery stalk.
Tomato sauce may contain onion and garlic. Look for brands that contain just tomato. If substituting with marinara sauce, then look for these low FODMAP options if you are sensitive to fructans. We like Fody Tomato Basil Pasta Sauce, Fody Marinara Pasta Sauce, and Rao’s Homemade Sensitive Marinara Sauce.
Dry red lentils have moderate GOS. Sub 1 cup canned lentils.
Supercharge It!
Top with the Pepita Parmesan, chopped fresh basil, and chopped fresh parsley.
7 PLANT POINTS
½ cup slivered almonds (20 whole almonds)
¼ cup raw pepitas
3 tablespoons nutritional yeast
1 teaspoon salt
Place the almonds, pepitas, nutritional yeast, and salt in the base of a food processor and process until a fine powder forms, taking care not to turn it into almond butter. Store in the fridge for up to 2 weeks or in the freezer for up to 6 months.
Slivered almonds are high in GOS. Decrease the quantity to 10 nuts.
We simply had to have this flavor in the four-week plan. Spicy buffalo chickpeas mix with sweet hummus dressing. A match made in heaven!
Makes 2 salads
Sweet Hummus Dressing
¼ cup Pumpkin Hummus or other hummus
2 teaspoons 100% maple syrup
2 tablespoons red wine vinegar or freshly squeezed lemon juice
2 teaspoons hot water
Buffalo Chickpeas
½ cup canned chickpeas, drained and rinsed
2 teaspoons garlic-infused olive oil
1 tablespoon hot sauce, like Texas Pete
¼ teaspoon minced garlic
Pinch salt
Salad
4 cups chopped romaine lettuce
¼ avocado, sliced
¼ cup halved cherry tomatoes
Make the dressing: Whisk together the hummus, maple syrup, and vinegar until creamy and smooth. Keep whisking while slowly adding in the hot water. The dressing should be thick but pourable. Add more water as needed.
Make the chickpeas: Toss the chickpeas with the infused olive oil, hot sauce, garlic, and salt. Heat a skillet over medium heat. Add the chickpeas and sauté for 3 minutes, or until the chickpeas start to dry out and are heated through. Use the back of a spoon to gently mash some of the chickpeas together, keeping most of them whole. Remove from the heat and set aside.
Make the salad: Toss the romaine with the dressing, then gently toss in the avocado, tomatoes, and buffalo chickpeas. Divide between two bowls and serve immediately.
Use the FODMAP-friendly Pumpkin Hummus in this recipe as most prepared hummus will contain garlic and/or onion.
Limit chickpeas to a single ¼ cup serving per person.
Garlic is high in fructans. Substitute 1 teaspoon chives.
Prepare the Sweet Hummus Dressing and Buffalo Chickpeas ahead of time. Before serving, warm the chickpeas, then assemble as directed.
7 PLANT POINTS
While this recipe comes together easily, it does take time for the vegetables to cook down and the gumbo to simmer. If that’s too much on a weeknight, then add this recipe to your prep list for Sunday and plan on cooking just the rice that night. Freeze half for use in Week 4 and place the remaining half in the fridge until ready to eat.
Serves 4
Salt and freshly ground black pepper
2 cups uncooked brown rice
3 tablespoons olive oil
1 medium onion, diced
1 green bell pepper, diced
3 celery stalks, diced
3 garlic cloves, minced
Salt
¼ cup all-purpose flour
2 teaspoons smoked paprika
2 teaspoons dried thyme
1 teaspoon freshly ground black pepper
1 teaspoon dried oregano
4 cups vegetable broth or Biome Broth
One 14-ounce can fire-roasted tomatoes, drained
One 14-ounce can kidney beans, drained and rinsed
1½ cups frozen, sliced okra
2 tablespoons vegan Worcestershire sauce
Make the rice: Bring 4 cups water and a pinch salt to a boil in a large pot over medium-high heat, then add the rice. Reduce the heat to low, cover, and let the rice cook for about 45 minutes, until tender.
Make the gumbo: Heat the olive oil in a large stockpot over medium heat. Add the onion, bell pepper, celery, and garlic along with a pinch of salt and cook, stirring occasionally, for about 15 minutes, until the vegetables are lightly browned and cooked through.
Sprinkle the flour on the vegetables and stir, cooking for 2 to 3 more minutes, until the flour is slightly toasted and smells nutty. Add in the paprika, thyme, black pepper, and oregano and stir together, cooking another 30 to 60 seconds, until just fragrant.
Add in the broth, tomatoes, beans, okra, and Worcestershire sauce and whisk together to combine, trying to scrape up any browned bits of vegetable and flour on the bottom of the pan. Raise the heat to medium-high and bring to a boil. Once boiling, reduce the heat and simmer, stirring occasionally, until thick, about 30 minutes.
Divide 1 cup of the cooked rice between two bowls and top with Gumbo. Reserve the remaining rice for Kimchi Fried Rice and freeze the remaining Gumbo for dinner next week.
Onion is high in fructans and has moderate GOS. Omit and sub ½ cup scallion greens.
A quarter of a green bell pepper contains moderate FODMAPs. Reduce the amount used in the recipe to ½ green bell pepper, or use a whole red bell pepper instead of a green bell pepper.
Three celery stalks have moderate mannitol. Reduce to 1 celery stalk.
Garlic is high in fructans. Omit and sub garlic-infused olive oil for the regular olive oil.
Wheat flour is high in GOS and fructans. Sub gluten-free flour.
Kidney beans are high in GOS and fructans. Sub 1 cup chickpeas or canned lentils.
Both the rice and the gumbo make an appearance later in the plan. Save 2 cups cooked rice for Kimchi Fried Rice (below) and freeze the remaining Gumbo for dinner in Week 4.
If making this on Week 3, then make the full 1¼ cups of brown rice to use leftovers for Kimchi Fried Rice (below). If just making the gumbo, then cook ½ cup of dry brown rice.
Supercharge It!
Top with chopped parsley.
7 PLANT POINTS
This fried rice gets a Fiber Fueled boost from the addition of kimchi, a Korean staple of fermented cabbage and vegetables. Alex really likes Sunja’s Kimchi; use it if you can find it.
Serves 2
One 16-ounce jar kimchi
2 teaspoons toasted sesame oil, plus more if needed
3 scallions, sliced
8 ounces firm tofu, drained and pressed
3 garlic cloves, minced
1 tablespoon fresh grated ginger
2 bunches baby bok choy, thinly sliced
4 ounces shiitake mushrooms, thinly sliced
1 tablespoon tamari, plus more if needed
2 cups cooked and cooled brown rice, reserved from Gumbo
2 teaspoons rice wine vinegar
Drain the kimchi in a colander, reserving the liquid. Roughly chop the kimchi a few times into bite-size pieces, then set aside.
Heat the sesame oil in a large skillet over medium-high heat. Add the scallions and cook, stirring frequently, for 2 to 3 minutes, until tender. Crumble in the tofu and stir to combine. Cook for an additional 2 to 3 minutes, until lightly browned. Stir in the garlic and ginger.
Add in the bok choy and mushrooms and cook for another 2 to 3 minutes, until the bok choy is bright green and tender.
Add in the kimchi and tamari and cook until just heated through.
Add in the rice, 1 tablespoon reserved kimchi brine, and the vinegar and cook, stirring frequently, for 3 to 4 minutes, until the mixture is heated through. Season to taste, adding more tamari, toasted sesame oil, or kimchi brine, as desired. Serve immediately.
Kimchi is high in fructans. Many kimchi brands contain garlic, so if you are sensitive to fructans, then you can either omit the kimchi altogether or select a different recipe for dinner tonight.
Use only the green parts of scallions for low FODMAP.
Garlic is high FODMAP and fructan. Omit and use 2 teaspoons garlic-infused olive oil instead.
A 1-cup serving of bok choy is FODMAP friendly. Over 1⅓ cups per serving is moderate in sorbitol.
Shiitake mushrooms are high in mannitol. Substitute oyster mushrooms or omit.
Supercharge It!
Top with sliced nori strips, sesame seeds, sliced scallions, or pickled ginger.
7 PLANT POINTS
It’s no secret that we are big fans of Indian food. Packed with fragrant, antioxidant-rich spices, aromatics, vegetables, and pulses, Indian cuisine is a great way to enjoy traditional Fiber Fueled cuisine. This simplified lentil masala uses cashew cream, a delicious, dairy-free alternative that tastes just as rich and luscious. If you haven’t made cashew cream before, this is one recipe that you’ll likely turn to over and over again; it works great in any recipe that calls for heavy cream.
Serves 2
Cilantro-Lime Rice
½ cup uncooked basmati or brown rice
Salt
2 tablespoons freshly squeezed lime juice
¼ cup finely chopped cilantro
Lentils
2 teaspoons olive oil or Biome Broth
½ yellow or white onion, chopped
1 inch fresh ginger, grated or minced
2 garlic cloves, minced
Pinch salt and freshly ground black pepper
½ teaspoon garam masala
½ teaspoon chili powder
⅛ teaspoon ground cinnamon
2 tablespoons tomato paste
½ cup dried green or brown lentils
Cashew Cream
¼ cup raw cashews (20 whole cashews)
⅓ cup warm water
Freshly squeezed lime juice, for serving
Fresh cilantro, for serving
Make the rice: In a small saucepan, bring 1 cup of cold water to a boil over medium-high heat. Add the rice, reduce the heat to low, cover, and cook according to the package instructions, until the rice is tender. Stir in ¼ teaspoon salt, 1 tablespoon of the lime juice, and the cilantro. Set aside.
Make the lentils: Heat the olive oil in a large skillet over medium heat. Add in the onion, ginger, and garlic and cook for 5 to 7 minutes, until softened. Add the salt and pepper along with the garam masala, chili powder, and cinnamon. Cook for 1 minute, until fragrant.
Add the tomato paste and cook for 1 more minute, until dark red and fragrant. Add the lentils and 2 cups cold water, then bring to a boil. Reduce the heat to medium-low, cover, and cook for 30 minutes, stirring occasionally, until the lentils are tender and most of the water has been absorbed.
Make the cashew cream: Combine the cashews and warm water in a blender and blend until very creamy and thick. Depending on the power of your blender, this may take up to 5 minutes.
Stir the cashew cream and remaining 1 tablespoon lime juice into the lentils and season to taste, adding more salt as needed. Serve over the reserved cilantro-lime rice, topping with more cilantro and lime juice as desired.
Yellow or white onions have moderate GOS and are high in fructans. Omit and substitute with ¼ cup scallion greens.
Garlic is high in fructans. Omit and use 2 teaspoons garlic-infused olive oil in place of the regular olive oil.
Some garam masala contains garlic and onion, so make sure to check the ingredient list.
Lentils have moderate GOS. Reduce to ¼ cup dry green or brown lentils and reduce the water by half.
20 cashews is high FODMAP. Omit the cashew cream for a less creamy version of the Lentil Masala.
6 PLANT POINTS
This tart drink is a mix between a fruit smoothie and a limeade! Very refreshing, it’s a great midafternoon pick-me-up. For a heartier snack, pair with Turmeric Energy Bites or Chickpea Cookie Dough Bites.
Serves 2
2 cups chopped honeydew melon*
4 kiwis, peeled
Zest and juice of 1 lime
10 mint leaves
2 cups crushed ice
Place the honeydew, kiwi, lime zest, lime juice, mint, ice, and ½ cup water into a blender and process until smooth. Divide between two glasses and serve.
Reduce melon to 1 cup total for the recipe, or use 1½ cups cantaloupe for the entire recipe.
4 PLANT POINTS
We call this Speedy Edamame because it comes together in just 5 minutes and is the perfect plant-powered snack. Enjoy with salt, or a pinch of chili powder or red pepper flakes if you like things spicy.
Serves 2
½ teaspoon salt
1 cup frozen or fresh edamame in pods
Coarse finishing salt
Place 3 cups water and the salt in a medium saucepan and bring to a boil over high heat. Add the edamame and cook for about 5 minutes, until the edamame are tender and easily release from their pod. Drain and toss with a pinch of coarse finishing salt, like kosher salt or fleur de sel. Serve warm or cold.
The edamame can be made ahead of time and enjoyed cold or reheated in the microwave right before eating.
1 PLANT POINT
Turmeric contains the plant compound curcumin, which is known for its anti-inflammatory and antioxidant properties. It is also what gives curry its vibrant yellow color. We added it to these bites with a touch of lemon for a sweet ball that’s perfect for a snack between meals or a sweet after-dinner treat. Once it hits your lips . . . it’s so good!
Makes 16 to 18 bites
1⅓ cups rolled oats
¼ cup chopped or sliced almonds
¼ cup hemp seeds
½ cup almond or peanut butter
¼ cup 100% maple syrup
1 teaspoon lemon zest
2 tablespoons freshly squeezed lemon juice
1 teaspoon ground turmeric
Pinch salt
Pinch freshly ground black pepper
Add the oats, almonds, and hemp seeds to a medium bowl. Mix in the almond butter, maple syrup, lemon zest, lemon juice, turmeric, salt, and pepper until well combined.
Cover a small tray or plate with parchment paper. Roll the mixture into tablespoon-size balls and place on a parchment paper–lined tray.
Place the tray in the refrigerator to chill until set, then transfer to an airtight container and keep in the fridge for up to 1 week or the freezer for up to 2 months.
Almonds are higher in FODMAPs (GOS) but a serving size of 10 nuts or 1 tablespoon of almond butter are okay if you’re sensitive. One and a half tablespoons of almond butter has moderate GOS. Please pay attention to how you feel when increasing certain foods higher in FODMAPs this week and make adjustments to the recipes with the lower FODMAP options as necessary.
Peanut butter is lower in FODMAPs than almond butter.
Supercharge It!
Add 1 tablespoon flaxseeds or chia seeds (or both!) to get more omega-3 fatty acids and fiber.
4 PLANT POINTS
You scream, I scream, we all scream for nice cream! This chocolate banana nice cream is the perfect after-dinner dessert.
Note: To make a cherry version, remove the chocolate and add in ⅓ cup frozen pitted cherries instead.
Serves 2
4 peeled, frozen, chopped bananas
1 to 2 teaspoons cocoa powder
½ teaspoon vanilla extract
Add the bananas, cocoa powder, and vanilla to the base of a food processor and blend until very creamy and the consistency of soft serve.
Note: Leftovers don’t keep well, so halve the recipe if you don’t plan on eating the entire recipe in one sitting.
If you’re using cherries instead of cocoa powder, reduce the serving to 2 cherries if you are sensitive to fructose.
1 medium unripe banana is considered low FODMAP. Ripe bananas (slightly brown) are higher in fructose. One-third of a ripe banana has the green light, and ½ of a ripe banana has moderate fructans.
2 PLANT POINTS
Keep calm and mushroom on. We know that mushrooms in cocoa sounds a little odd, but these aren’t your traditional mushrooms! We like a single powder or a blend of powdered Reishi, Lion’s Mane, and/or Cordyceps as these medicinal mushrooms are adaptogens and have been shown to help with stress, energy levels, and more restful sleep.
Adding the peanut or almond butter helps to make this hot cocoa very rich, and the added fat helps with satiety.
Serves 2
2 teaspoons mushroom powder
1 tablespoon 100% maple syrup
1 tablespoon peanut butter or almond butter
2 tablespoons unsweetened cocoa powder
Pinch salt
½ teaspoon ground cinnamon
2½ cups dairy-free milk
Add the mushroom powder, maple syrup, peanut butter, cocoa powder, salt, cinnamon, and milk to a blender and puree until creamy.
Place the blended cocoa mixture into a small saucepan and warm over medium heat, whisking vigorously right before serving until frothy and well blended.
Taste and adjust the flavor as needed. Divide into two mugs and serve warm.
3 PLANT POINTS