gluten free

Fresh Strawberry Pancakes (Low-FODMAP, Gluten Free)

Fresh Strawberry Pancakes (Low-FODMAP, Gluten Free)

Made with almond meal, oat flour and cornmeal, these strawberry pancakes are satisfying and high protein but still light and tender. They're gluten free and low FODMAP and perfect for a Valentine's Day breakfast. Serve these healthy pancakes with warm jam or go traditional with maple syrup. Click through to get the recipe!

Save it on Pinterest!

These fresh strawberry pancakes are light, nutritious and pretty. They’ll be great in the summertime, but maybe even more perfect as a fun Valentine’s Day breakfast.

I used gluten-free whole grain ingredients - mainly almond flour - so they’re tender and moist AND high in protein. The strawberry slices caramelize slightly in the skillet, making them even sweeter. 

The topping is super easy: warmed strawberry preserves. I’m also happy to report that these pancakes are just as good with maple syrup (my personal choice!). Or go wild and mix the two.

Do you have any favorite Valentine’s Day breakfast recipes? How about desserts? Leave a comment and let me know!

Want more low-FODMAP breakfast recipes from the blog?

Made with almond meal, oat flour and cornmeal, these strawberry pancakes are satisfying and high protein but still light and tender. They're gluten free and low FODMAP and perfect for a Valentine's Day breakfast. Serve these healthy pancakes with warm jam or go traditional with maple syrup. Click through to get the recipe!

Fresh Strawberry Pancakes (low-FODMAP, gluten free)

The warmed jam is a fun alternative pancake topping, but I’m a diehard maple syrup lover. Use whatever you prefer, or mix them. I haven’t tried substituting any other GF flours, but if you know your gluten-free ingredients, give it a shot and let me know how it goes!

Use certified GF ingredients if needed (you don’t need to avoid gluten on the FODMAP Diet) and choose preserves with no high-fructose corn syrup so they’re low-FODMAP.

Makes 8 to 9 5-inch pancakes (1 serving = 2 to 3 pancakes)

INGREDIENTS

2 tsp lemon juice or white vinegar
½ cup plus 2 tbsp lactose free milk
¾ cup almond meal (72 grams)
1/4 cup oat flour (30 grams)
¼ cup cornmeal (34 grams)
2 tbsp sugar
1 tsp baking powder
¼ tsp salt
2 large eggs
1 tsp vanilla extract
¼ tsp almond extract (optional)
3 to 4 drops red food coloring (optional)
Cooking spray
1 cup cored and sliced strawberries plus additional for garnish
Topping options: warmed strawberry preserves or maple syrup

INSTRUCTIONS

1. In a liquid measuring cup or medium bowl, combine lemon juice and milk; set aside. In a large bowl, whisk together the almond meal, oat flour, cornmeal, sugar, baking powder and salt.

2. In medium bowl, whisk the eggs. Add vanilla, almond if using, and milk mixture; whisk until combined. Add to bowl with dry ingredients and stir until just moistened. Stir in food coloring if using. Rest 3 to 5 minutes to allow dry ingredients to hydrate.

3. Heat a nonstick skillet or griddle to just above medium heat. Place 4 to 5 strawberry slices close together in the skillet. Pour about ¼ cup batter over strawberries. Cook until small bubbles appear and bottom side is golden brown, 1 to 2 minutes. Flip and cook until opposite side is golden, about 1 minute.

4. Repeat with remaining strawberries and batter, adjusting heat as needed so pancakes don’t brown too quickly. You can serve as you go, or transfer pancakes to a baking sheet and keep warm in a 175F oven. To serve with warm jam, heat jam in a microwave-safe bowl until it drips off a spoon, 60 to 90 seconds. Garnish with additional strawberries if desired.

7 Seriously Simple FODMAP Cooking Tips from My Cookbook

7 Seriously Simple FODMAP Cooking Tips

Click through to read the 7 coolest cooking tips and tricks straight from my new cookbook! Cooking is health meals everyday is hard, especially with dietary restrictions. Luckily, there are hacks, shortcuts and genius little tricks that even professional cooks use to make it work. Go to the blog and learn how to save time and cook low fodmap meals the quick and easy way!

Save it on Pinterest!

 

As I've been putting the finishing touches on the Calm Belly Kitchen Cookbook and getting it ready to release to the world (including all you wonderful people who have already pre-ordered), I've revisited recipes that I created as far back as January.

 

This has been a lot of fun, and I've even cooked some of my favorites in the last week just for the heck of it. Since all I've done lately is live and breathe (and probably memorized) these recipes, I want to share the absolute best and/or coolest tips and tricks from the cookbook. 

 

I'm not gonna lie: Cooking is tough. It takes effort and planning, but there are so many shortcuts, hacks, and time-savers that can make it more manageable.

 

Here are the 7 coolest FODMAP cooking tips from my book, illustrated with photos straight from the pages. If you want to see even more, click here for a preview and 3 free recipes, and head over here to see more inside pages, read recipe tester reviews, and order it yourself! 

1. For a fuss-free salad on the go, choose kale over lettuce.

Lettuce gets sad and wilted, and you have to pack the dressing separately unless you want a soggy mess. Even if you dutifully carry along your little jar of dressing, you're always worried that's going to leak. Been there, done that.

For a salad that's a lot less high-maintenance, swap that lettuce for kale. Because it's a heartier green, you can add the dressing in the morning or even the night before.

It's actually better to prep your kale salad ahead of time because the leaves will soften up as they "marinate" in the dressing.

I figured this out when I developed my recipe for Salmon-Kale Caesar Salad. When we ate leftovers for lunch the next day, it was even better than the night before.

Lacinato kale (also called, Tuscan, dinosaur or cavolo nero) works better in salads than curly kale, which is tougher. I like to cut out the ribs and chop the leaves into thin ribbons for salads.

 

2. Make juicy ground turkey every time.

You want to be a little healthier, so you swap ground turkey for beef in one of your favorite recipes. The results are so dry and unappealing that you wish you hadn't bothered.

Don't let this happen again! In order to have great flavor and a texture that doesn't remind you of sandpaper, meat needs fat. 

If you want ground turkey that tastes juicy and tender, choose dark meat. My supermarket sells ground turkey breast and ground turkey thigh separately. Sometimes I use half and half, and sometimes I just go with dark meat. 

Since a 3-ounce serving of turkey thigh has 5 grams of fat (and only 1.5 grams of that is saturated), and the same portion of turkey breast has 1 gram, the dark meat is still a very healthy choice (source: ohiopoultry.org).

If pre-packaged ground turkey is the only available option, choose one labelled 85% lean (this will be a blend of light and dark meat). In a pinch, 93% lean is okay, but don't go any higher than that!

 

Oven-Baked Risotto with Shrimp from the Calm Belly Kitchen Cookbook

3. Cook risotto in the oven.

The traditional method is to stir the rice almost constantly for about 25 minutes while slowly adding liquid.

So you're literally standing over a hot stove.

For my Oven-Baked Risotto recipe in the book, I wanted to test and perfect an oven cooking method that I'd read about, but doesn't seem to be very popular.

Long story short, it works like a charm, and here's how you do it:

  • Start the risotto as most recipes direct by sauteeing aromatics (in our case, scallion or leek tops) in half olive oil and half butter.
  • Add the rice and cook until it turns opaque, then add white wine and reduce it.
  • Add your broth or water, cover, and bring it to a simmer.
  • Transfer the pot to the oven and bake at 425F until rice is just tender.

The rice actually cooks a bit faster than it would on the stove top--15 to 20 minutes. I like to give it a stir once during cooking, but otherwise, it's hands-off!

 

Thai Steak Salad from the Calm Belly Kitchen Cookbook: Crave-Worthy Low-FODMAP Recipes for Everyday

4. Use fresh mint to perk up your meals.

It's not just for dessert and tea! My rule of thumb: Anywhere you can use basil, you can use mint. 

In Greek, Middle Eastern, and Vietnamese cooking, mint is used in countless savory recipes. Think of Greek lamb with mint sauce, tabbouleh, or pho, the classic Vietnamese soup.

Mint is also amazing in just about any green salad. You'll be surprised how much it perks up simple lettuce. One of my fabulous recipes testers used it when she made my Thai Beef Salad recipe, and here's what she had to say:

 
Gluten-free Spiced Zucchini Cupcakes with Cream Cheese Frosting from Calm Belly Kitchen Cookbook

5. Almond flour is magic for gluten-free baking.

We know almond flour is only low-FODMAP in moderate servings, so I'm not suggesting that you use it on its own.

This wouldn't be a great idea anyway because the finished cake, muffin, cookie, or pancake would have such a dense, heavy texture that it wouldn't even resemble the traditional version.

Instead, try swapping up to half the amount of gluten-free flour in a recipe for almond flour. It adds moisture and provides enough structure that you can often avoid using binders like xanthan gum.

For the record, I'm not saying there's anything wrong with gums health-wise. But they work unpredictably and often produce chewy (or "gummy") baked goods.

My Spiced Zucchini Cupcakes with Cream Cheese Frosting are made with a combo of almond flour and gluten-free flour blend, and here are the results according to my amazing reader recipe tester (who also happens to be a pastry chef):

"The recipe is great. The neighbors loved them and had no idea they were gluten free."

 

Slow Cooker Roast Chicken from Calm Belly Kitchen Cookbook

6. Cook whole chicken in the crockpot more often.

This was a technique I hadn't used much previously, but wanted to perfect for the book.

I know a lot of us love the convenience of picking up a rotisserie chicken at the supermarket, but it can be hard to find ones that are unseasoned or not pumped full of weird additives.

Turns out, if you have 5 minutes, you'll never have to read the ingredients on the bottom of a rotisserie chicken (without spilling hot chicken juice on yourself) ever again.

Add about an inch of water to the slow cooker, season the chicken and let that baby cook for 4 hours on high or 8 hours on low for a 4.5 lb chicken.

 

Gluten-Free Low fodmap Flourless Chocolate Mini Cakes from Calm Belly Kitchen Cookbook

7. Sometimes you CAN take shortcuts in baking.

There's a saying that goes, "Cooking is an art, but baking is a science." While I agree with the gist of this, it's also misleading.

It makes people feel like baking is a huge chore, and if you mess up one little thing, it's all ruined. Not necessarily so. Let's use my Flourless Chocolate Cakelets as an example.

The traditional way to give this type of cake a light texture (as opposed to the heftiness of your classic brownie) is to separate the eggs and beat the whites until they form soft, voluminous peaks. Then you would delicately fold them into the batter.

Since I don't love doing extra work if it isn't necessary, I didn't bother separating the eggs. I beat them for a few minutes until they doubled in volume, then added them to the chocolate batter.

You can probably guess the result: light, silky cakelets that aren't the least bit heavy (but extremely rich and chocolatey!).

I didn't come up with this genius idea all on my own. A couple years ago, I read a food science article where the writers did this experiment with pancakes and didn't find any major improvement when they separated the eggs versus just adding them whole.

I'm betting this shortcut works in just about any recipe!

 

Cool stuff, right?!

Have you learned any great cooking tricks lately? Are you itching to get into the kitchen and try out any of the tips above? Let me know in the comments!

 

If you liked these tips, click here to check out the

Calm Belly Kitchen Cookbook!

 

One-Pan Cheesy Mexican Rice (and Free Cookbook Preview!)

One-Pan Cheesy Mexican Rice (and Free Cookbook Preview!)

 

My One-Pan Cheesy Mexican Rice with Ground Beef is the ultimate one-dish meal! It's easy enough for weeknight dinners, and it's kid and family friendly, as well as low fodmap and gluten free. Click to get the recipe and a bonus sneak peek at the Calm Belly Kitchen Cookbook: Crave-Worthy Low FODMAP Recipes for Everyday!

Click to pin it!

Today's recipe is:

  • Easy (as in, "after-work easy")
  • Cheesy (easy and cheesy!)
  • Low-FODMAP (and gluten free)
  • Made completely in one pan
  • Crazy-good

This magical unicorn of a recipe is my One-Pan Cheesy Mexican Rice with Ground Beef. Not only is it a tasty, all-in-one, low-FODMAP meal, it's the first recipe I'm sharing from the Calm Belly Kitchen Cookbook.

It's also got a really great backstory.

I've been developing the recipes for this cookbook since January. I planned them out and put them on my calendar. Week after week, I'd churn out a few more: testing them, planning the photo shoots and props, writing the text.

(For the record, it's an ebook, but I couldn't resist that cool mock up!)

Some of my original recipe ideas didn't pan out like I expected, or they just didn't fit into the book as it took shape. Somewhere in March, I figured out that I had about 45 recipes, but I wanted to hit 50.

So I asked you guys! If you've been part of the Email Crew for awhile, you might remember that around the end of March I asked you to nominate recipes you'd like me to create for the book. 

The suggestions were priceless because I got tons of insight into what you're really craving. I picked my top 3 and left it up to a vote. One-Pan Cheesy Mexican Rice with Ground Beef was the clear winner. 

A few people in the community have already tried it out and posted about it on Facebook:

I'm so glad I decided to ask for input (and help with recipe testing!) from the Calm Belly Community. It's made this book so much better than it could have been if I'd just worked away in secret.

The full recipe for my Cheesy Mexican Rice is below for you, but if you'd like a full sneak peek at the Calm Belly Kitchen Cookbook with 3 of my favorite recipes, click the button!

Your free preview includes the Cheesy Rice along with my Slow Cooker Chicken Goulash and Chewy Walnut Chocolate Chip Cookies, which both of my reader recipe testers gave 5 out of 5 stars!

And if you don't care about a preview, but want to pre-order the Calm Belly Kitchen Cookbook at the lowest price it will be in foreseeable future, click here!

The price goes up on the official release date, May 16th. Your card won't be charged until you receive your purchase on that date!

The Calm Belly Kitchen Cookbook is a PDF file ebook (ipad not included obviously!).

Click here to pre-order before the price goes up!

One-Pan Cheesy Mexican Rice with Ground Beef

It's best to use “instant” or “minute” rice since it takes a bit longer to cook with this method. I like using brown rice, but instant white rice will also work and should cook faster (use 1 ½ cups water for instant white rice). Regular white rice also works, but you'll need more water and the cooking time will be about 40 minutes.

Serves 6

INGREDIENTS

Cooking spray
1 ¼ lb ground beef
2 tsp ancho chile powder, divided
2 tsp cumin, divided
Salt and freshly ground black pepper to taste
2 ½ cups instant brown rice (see note above)
15 oz can petite diced tomatoe
15 oz can tomato sauce
2 cups water
8.75 oz can sweet corn, drained
4.5 oz can chopped green chiles
5 scallion tops, sliced
1 packed cup (4 oz) grated colby jack or cheddar cheese
Chopped fresh cilantro for garnish

INSTRUCTIONS

1. Heat a large saute pan or skillet with a lid on medium-high heat. Coat with cooking spray and add beef, 1 tsp of the chile powder, and 1 tsp of the cumin; season with salt and pepper. Cook, crumbling the meat with your spoon, until no longer pink, 6 to 7 minutes. Transfer to a paper towel-lined plate to drain.

2. Add rice to the skillet and stir well to coat with the juices from the meat. Add tomatoes, tomato sauce and water. Cover and bring to a simmer; reduce heat to medium low. Cook, stirring occasionally, until rice is tender, 20 to 25 minutes (The directions on the rice box don't apply; it takes a bit longer to cook with this method.).

3. Stir in corn, green chiles, scallions, beef, and remaining 1 tsp each of chile powder and cumin. Taste for seasoning and add salt and pepper if needed. Sprinkle cheese all over the top. Cover the pan and reduce heat to low. Cook until cheese is melted, 3 to 5 minutes. Rest 5 minutes, sprinkle with cilantro and serve.

Don't forget to grab your free sneak preview from

the Calm Belly Kitchen Cookbook. My team of robot

butlers will send it straight to your inbox!

Slow Cooker Chicken & Wild Rice Soup (& Bonus 1-Week Low-FODMAP Menu!)

Slow Cooker Chicken & Wild Rice Soup (& Bonus 1-Week Low-FODMAP Menu!)

This hearty chicken and wild rice soup is a cinch to make in the slow cooker. Thanks to a healthy secret ingredient, it's extra creamy and satisfying. Click through to get this easy recipe and a free 1-week low-FODMAP menu. The menu shows you how to repurpose and jazz up leftovers so you're NOT spending hours cooking every night (win!).

This slow cooker soup is so rich and creamy that it's more of a chowder than a soup. I've eaten it 3 times this week, and I'm sad to run out! I'm so in love with it that I put together a whole week's worth of low-FODMAP meals around it.

More on that in a second, but if you want to just grab the free 1-week dinner menu right now, click the button!

This soup is packed with moist, shredded chicken, veggies and wild rice. To keep the leeks from getting so soft that they melt away, I saute them in a little garlic oil and add them at the very end so they retain their texture and bright oniony flavor. 

But the thing that really sets this recipe apart is a very simple secret ingredien

To get that thick, creamy texture with zero dairy, I stir two egg yolks into the soup. Not only do they thicken, but they add an extra hit of satisfying protein and healthy fat that makes this a meal in a bowl (but don't let that stop you from having a nice green salad on the side!). They don't taste "eggy" either, just rich and delicious.

This hearty chicken and wild rice soup is a cinch to make in the slow cooker. Thanks to a healthy secret ingredient, it's extra creamy and satisfying. Click through to get this easy recipe and a free 1-week low-FODMAP menu. The menu shows you how to repurpose and jazz up leftovers so you're NOT spending hours cooking every night (win!).

The soup recipe is below, but I also put it into a 1-week menu of low-FODMAP dinners for you to download! I was putting together some recipes for a FODMAP Coaching client last week, and I realized how awesome it would be to create a menu for the whole community. 

So often, when websites offer free meal plans and menus, they just give you 7 totally different recipes as if you have an hour or two to spend cooking every night of the week (and unlimited money to spend on ingredients). I know you don't have that kind of time because you've told me. 

So this menu features four main dinner recipes  with instructions on how to repurpose the leftovers or ideas for different side dishes to jazz them up on day two.

To get the menu delivered straight to your inbox, just click the yellow button and let me know where to send it! 

You'll also be added to the Calm Belly Email Crew, which means every Friday you'll get even more tips, inspiration and bonuses that you won't find on the blog.

So what do you think of this recipe? Have you ever used egg yolks as a thickener before? I'm absolutely loving my slow cooker right now, so if you have a favorite recipe to share, leave a link in the comments!

If you liked this post, would you take a second to share it on Pinterest or Facebook? Thank you...I'm giving you a big computer hug right now!

Pin it!

Slow Cooker Chicken and Wild Rice Soup

Low-FODMAP, Gluten Free (if made with low-FODMAP, GF broth)

Although I say adding egg yolks is optional, it's a great technique that makes this soup extra special. Stirring them in at the end creates a rich, creamy texture without tasting “eggy.” Since veggies tend to get a little too soft in the slow cooker, I like adding the sautéed leeks at the very end so they retain their bite and pack more onion-like flavor. However, if you want to add them at the beginning, sautéed or not, the soup will still be fantastic. Herbes de Provence is a blend of dried herbs, usually thyme, rosemary, marjoram and lavender; find it in the spice section. Dried thyme may be substituted.

Author: Julie-Calm Belly Kitchen             Recipe type: Main dish
Prep time: 10 mins    Cook time: 4 to 8 hours, 30 mins    Total time: 4 to 8 hours, 40 mins
Serves 4 to 5 

INGREDIENTS
 
4 carrots, peeled and chopped
1 large zucchini, chopped
1 lb boneless, skinless chicken breasts, cut in half if large
1 tbsp butter
1/2 teaspoon dried herbes de Provence or dried thyme
1 bay leaf
4 cups chicken broth
1 cup water
3/4 cup wild rice-brown rice blend (I use Lundberg)
2 egg yolks (optional)
2 tsp garlic-infused or regular olive oil
1 small leek, green parts only, sliced
3 tbsp lemon juice (from 1 lemon)
Salt and black pepper to taste
Grated parmesan cheese for serving
Chopped fresh Italian parsley for serving

INSTRUCTIONS

1. Add all ingredients through rice to a large slow cooker and cook until chicken breasts are opaque in the thickest part (165F on an instant-read thermometer) and rice is tender, 4 hours on high, or 8 hours on low.  Transfer chicken breasts to a cutting board.

2. In a small bowl, whisk the egg yolks. Slowly pour about ¼ cup of the hot soup into the yolks as you whisk (this heats up the yolks so they don't start to scramble when you add them to the hot soup). With the slow cooker on high, slowly pour the yolk mixture into the soup, stirring as you pour. Cover the slow cooker and cook on high for 10 minutes.

3. Heat the garlic oil in a skillet on medium heat. Add leek, season with salt and pepper, and cook until tender, 6 to 8 minutes. Shred the chicken and add it back to the slow cooker along with the leeks. Cover and cook for a few minutes, just until chicken is heated through. If soup is very thick, add water or broth (I added about ½ cup) to thin as you like. Turn off slow cooker and stir in the lemon juice. Season to taste with salt and black pepper. Ladle into bowls and top with Parmesan and fresh parsley.

Sardine Spaghetti with Tomato-Caper Sauce (Gluten Free, Low-FODMAP, Dairy Free)

Sardine Spaghetti with Tomato-Caper Sauce (Gluten Free, Low-FODMAP, Dairy Free)

This Sardine Spaghetti is a simple pasta dish that's ridiculously healthy and  packed with flavor. The quick tomato-caper sauce goes so well with the savory sardines. This dish is gluten free, dairy free and low-FODMAP, but you won't be missing out on anything. Click through for the recipe!

This pasta dish is one of my favorites. I easily make it twice a month. It's definitely a “Go-To Meal” for me, but I haven't stopped and written up the recipe until now.

If you need a simple, seriously healthy meal to break up your holiday feasting, this is it! Sardines are considered a superfood, but I (and probably you, too) wouldn't be eating them if they weren't so tasty.

Sardines are little umami powerhouses—they have that addictive savory-salty-funky flavor that's considered the “fifth taste.”

 

 

Sometimes eating clean or dealing with dietary restrictions means losing out on those special flavor boosters that take a recipe from “really good” to “crazy delicious.” Not the case here!

 

If you need more convincing, the sardines make this meal ridiculously healthy. Just the highlights:

  • Bone-building vitamin D, which is hard to come by if you don't eat a lot of dairy or get a lot of sun
  • More iron than the same amount of steak so your immune system stays strong, and you don't get sick so often
  • Omega-3 fatty acids, which sharpen your memory (yup, this recipe will make you smarter)

 

Lastly, I'm dedicating this recipe to one of my favorite people on the internet as a little holiday gift. She's helped me make this website and all the content that goes with it something I'm truly proud of. I know she appreciates the magical deliciousness of sardines, so this is for you, Regina!

 

So, have I talked you into whipping up some sardine spaghetti, or are you already a fan of these tasty little fish? If you have a great recipe with sardines, please share in the comments!

This Sardine Spaghetti is a simple pasta dish that's ridiculously healthy and  packed with flavor. The quick tomato-caper sauce goes so well with the savory sardines. This dish is gluten free, dairy free and low-FODMAP, but you won't be missing out on anything. Click through for the recipe!

Sardine Spaghetti with Tomato-Caper Sauce (Gluten Free, Dairy Free, Low-FODMAP)

If gluten-free pasta hasn't won your heart (my favorite brands are Jovial and Trader Joe's), this dish is just as good with quinoa. The sauce (you can always double the recipe to have leftovers) is also great over roasted fish, with eggs and toasted bread for breakfast, or added to a rice bowl. I use Ian's panko-style GF breadcrumbs because they stay crispier than the traditional kind. My favorite brand for sardines is Crown Prince (I like the water-packed variety), which I buy at Whole Foods, because the bones and tails are already removed. You can also substitute tuna (the Italian-style packed in olive oil works especially well). If you're low-FODMAP, stick to 1/8 of an avocado per serving.

Author: Julie~Calm Belly Kitchen             Recipe type: Entree
Prep time: 5 mins        Cook time:  30 mins        Total time: 35 mins
Makes 3 low-FODMAP servings or 2 larger servings (can be doubled)

 

INGREDIENTS

2 tbsp extra-virgin olive oil or garlic-infused oil, divided
3 tbsp gluten free breadcrumbs
Salt and freshly ground black pepper
3 oz (about 3 big handfuls) spinach leaves
2 to 3 scallions, sliced (green parts only for low-FODMAP)
¼ tsp red chile flakes (or to taste)
1 (14.5 oz) can petite diced tomatoes (regular diced is good too)
1 tbsp drained capers, roughly chopped
6 oz gluten-free spaghetti
2 (4.37 oz) cans sardines, drained and de-boned if necessary
¼ to ½ avocado, chopped
Lemon wedges for serving


INSTRUCTIONS

1. Heat 2 tsp of the oil in a large skillet on medium. Add breadcrumbs and stir to coat with oil. Cook, stirring occasionally until lightly toasted, about 3 minutes. Season with salt and pepper to taste. Transfer to a small bowl and set aside.

2. In the same skillet, heat 1 tsp of the oil on medium heat. Add spinach and season with black pepper to taste. Cook, stirring frequently until wilted, about 2 minutes. Transfer to another bowl and set aside.

3. Add remaining 1 tbsp oil to the same skillet and heat on medium. Add scallions and chile flakes and cook until scallion is tender, about 1 minute. Add tomatoes with their juice. Raise heat to medium high and bring to a simmer. Cook, stirring occasionally, until sauce thickens slightly, 8 to 10 minutes. Stir in capers and remove from heat.

4. Meanwhile, bring a large pot of water to a boil on high heat. Season with salt and add spaghetti. Cook until al dente according to package directions and drain. Return pasta to the pot you just cooked it in. Add sardines, spinach and tomato sauce (for low-FODMAP, reserve about ¼ cup of the sauce for another use). Place pot over low heat and stir gently to combine. Cook just until heated through, 1 to 2 minutes. Top each serving with breadcrumbs and avocado and serve with lemon wedges.

 

Nutrition Information
Serving size: 1/3 of recipe  Calories:545  Fat:24 g Saturated fat:4 g Carbohydrates:63 g Sugar:4  g Sodium:457 mg Fiber:6 g Protein:21 g