Introduction
The key to a healthy relationship is communication. You want to be able to talk about anything, including your health. IBS can be tough on romantic relationships, but it doesn't have to be! If you’re looking for some tasty and easy recipes that will make both of you happy, check out these 3 low FODMAP dinners for date night:
Low-FODMAP Pesto Chickpea Pasta
For those nights when you’re feeling like something a little heartier, this Low-FODMAP Pesto Chickpea Pasta is sure to hit the spot. The best part about this dish is that it can be customized to your liking—if you’re feeling extra hungry, add in chicken or beef. If you want to keep things on the lighter side, go for shrimp instead!
The recipe here includes everything needed for two servings of pasta: pesto sauce and chickpea pasta. It also provides options for toppings such as tomatoes and feta cheese if desired (though these aren't necessary).
Ingredients:
Box of Banza Chickpea Pasta
Homemade Pesto Using Kale and garlic-infused oil
Your choice of baked chicken, beef, or shrimp
Directions:
Cook the pasta according to package instructions.
Drain and let cool slightly.
Mix in Homemade Pesto with chickpea pasta.
Add in chicken, beef, or shrimp if desired.
Enjoy!
Low-FODMAP Sheet Pan Salmon and Vegetables
For the salmon, preheat your oven to 425° and line a baking sheet with parchment paper.
Coat the salmon fillets with olive oil and salt and pepper.
Add 2-3 cups of chopped broccoli, carrots, and parsnips to the baking sheet. Drizzle with olive oil and salt and pepper. Bake in the oven for 10-15 minutes.
Remove the sheet pan from the oven and place the salmon on your prepared baking sheet in a single layer, spacing them evenly apart so that they don't overlap each other (this will prevent overcooking). Bake for an additional 10-15 minutes or until cooked through but still pink in color.
Remove from oven and transfer to serving plates.
Kale, Quinoa, and Chicken Salad
Ingredients:
3 bundles of kale
2 large carrots, grated
1 cup cooked quinoa (use package instructions)
1 pound chicken thighs, cut in strips
1 Tbsp cumin
1/4 cup olive oil
1 Tbsp Apple Cider Vinegar
1 tsp Dijon mustard
Salt and Pepper, to taste
Directions:
Cook quinoa according to package instructions. You could also use a rice cooker.
Prepare kale by removing the thick stem. Massage the kale by placing it in a large bowl and sprinkling 1 tsp of olive oil. Massage using your hands. (This helps the plant wall break down so you can digest it better).
Drizzle the chicken thighs with a Tablespoon of olive oil. Sprinkle with salt and pepper and cumin. Cook over medium heat until done.
Meanwhile, in a small mixing bowl, combine the olive oil, apple cider vinegar, Dijon mustard, and salt and pepper. Mix well to combine and set aside.
Mix the cooked quinoa with the carrots, massaged kale, and cooked chicken. Divide evenly between 2 bowls.
Drizzle each bowl with some of the dressing and enjoy!
You can have a great IBS-friendly dinner.
You can have a great IBS-friendly dinner. Yes, you read that right! There is no reason why you have to live off of bland and boring food, or feel like you can't go out to eat with your partner because they will be eating something that makes them feel worse.
The meals described here are all easy to make, healthy and delicious, which is important if your partner has IBS or any other food allergy - they want to enjoy their meal too! They are also romantic- not only do these meals look beautiful but their flavors will remind your partner how much they love each other (and how grateful they are for you). Last but not least - some of these recipes can even be fun!
Conclusion
Sure, it may seem like the only thing for you and your partner to do is stick to a bland diet. But there are many delicious ways to enjoy food together that won’t leave you feeling sick or bloated afterwardmeals. Remember: The way we eat is important because it can help us feel better now (and in the future). So get creative and try out some of these recipes tonight!
I know navigating a Low FODMAP meal plan can be challenging. That is why I offer all of my patients complimentary meal planning when I recommend they follow a Low FODMAP meal plan based off their IBS or SIBO diagnosis.
Ready to figure out your gut issues?
Schedule your initial appointment HERE!