No Onion No Garlic Recipes

Breakfast

Luscious Orange Cardamom Smoothie

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Ingredients:

  • 2 bananas, frozen, cut in chunks
  • 1/2 cup orange juice, fresh preferred but bottled will work too. (I suggest starting with 1/4 cup orange juice and adding the rest slowly according to preference )
  • Pinch of cardamom powder (Cardamom powder is very strong so add only a pinch)

Course: morning meal,brunch,beverage,breakfast,drink

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Iron – Rich Gluten Free Vegan Muffins

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Ingredients:

  • 2 cups brown rice flour
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1/2 tablespoon cinnamon
  • 1/2 teaspoon nutmeg
  • 4 large over-ripe bananas (I roasted mine but you don't have to)
  • 1/4 cup maple syrup
  • 1/4 cup agave nectar (or honey if not vegan)
  • 1 tablespoon blackstap molasses
  • 1/2 cup unsweetened applesauce
  • 1 tablespoon olive oil
  • 1 teaspoon fresh-grated ginger
  • 1 tablespoon pure vanilla extract
  • 1/4 cup cooked quinoa, cooled
  • cup toasted sunflower seeds
  • 2 tablespoons chia seed
  • 1/4 cup whole flax seeds

Course: morning meal,brunch,breakfast

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Low FODMAP Frittata

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This quick & easy, Low FODMAP Vegan Pizza-flavored Frittata is packed with the flavour of cheese together with the fresh veggies including spinach, zucchini and tomatoes!

Low FODMAP Vegan Pizza-flavored Frittata
Give a perfect start to your day with this nutrient-rich Low FODMAP Vegan Pizza-flavored Frittata.. You can even store this in the fridge for a week or in a freezer for a longer duration.. Season it with our Low FODMAP Certified Spice Mix (Tuscan Herb) to add perfection to its taste. Give an appetizing look to your frittata with some fresh dill. Therefore, this IBS-friendly meal is a great option for those on low FODMAP diet.


Low FODMAP Vegan Pizza-flavored Frittata

This tasty & flavor-packed frittata is a perfect meal option for those on a strict vegan diet!
Print Recipe
Prep Time 10 mins
Cook Time 35 mins
Total Time 45 mins
Course Breakfast, lunch
Cuisine Italian
Servings 2 people
Calories 145 kcal

Ingredients
  

  • 8 large eggs
  • 3/4 cup tomatoes, chopped
  • 3 green chilies, chopped
  • 1/4 cup spinach, chopped
  • 1/4 cup Zucchini, chopped
  • 1 cup mozarella cheese, shredded
  • 3 tbsps. tomato sauce
  • 2 tbsps. dill, for garnish
  • 1/4 tsp. salt
  • 1 tsp. Low FODMAP Certified Spice Mix (Tuscan Herb)

Instructions
 

  • Preheat the oven to 350 degrees F. Grease a 9-inch pie plate.
  • In a small mixing bowl, crack in the eggs and add Low FODMAP Certified Spice Mix (Tuscan Herb) and salt. 
  • Prepare the veggies and shred the mozarella.
  • Add the veggies and half of the mozzarella into the egg mixture. Mix until well combined. Pour it into the pie plate and sprinkle the remaining mozzarella over it. 
  • Bake until eggs are set, for about 35 minutes. The leftover mixture can be kept in the fridge for a week.

Nutrition

Calories: 145kcalCarbohydrates: 16gProtein: 17gFat: 3g
Keyword fodmap vegan recipe
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Low FODMAP Sausage Casserole | No Onion No Garlic Recipe

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This Low FODMAP Sausage & Vegetable Casserole is a great way to give a perfect start to your day!

Low FODMAP Sausage & Vegetable Casserole
This deliciously healthy make-ahead breakfast is loaded with nutrients. It is a perfect recipe for those with busy routines. Season it with Low FODMAP Certified Spice Mix (Tuscan Herb) and top with some fresh basil leaves to give your breakfast a healthy yet attractive look! And don’t forget to make some extra to share it with your neighbors.
Low FODMAP Sausage & Vegetable Casserole

Low FODMAP Sausage & Vegetable Casserole

Super easy and tasty make-ahead breakfast casserole prepared with sausages, eggs, and roasted veggies. Don’t forget to top it with some fresh basil!
Print Recipe Pin Recipe
Prep Time 25 mins
Cook Time 45 mins
Total Time 1 hr 10 mins
Course Breakfast
Cuisine French
Servings 8 people
Calories 412 kcal

Ingredients
  

  • 270 grams sweet potatoes, peeled and cubed
  • 1 red bell pepper, diced and seeded
  • 200 grams pumpkin, peeled and diced
  • 200 gram potato, peeled and cubed
  • 1 tbsp olive oil
  • 2 tbsps Garlic oil
  • 1/2 cup leek, finely sliced
  • 400 grams beef sausages, chopped into small slices
  • 12 large eggs
  • 2 cups baby spinach
  • 1/2 low FODMAP milk
  • 1.5 tsps Low FODMAP Certified Spice Mix (Tuscan Herb)
  • basil leaves, for garnishing

Instructions
 

  • Preheat the oven to 400ºF.  Prepare the vegetables for roasting and place them in a roasting tray. Drizzle with some olive oil and season with a pinch of Low FODMAP Certified Spice Mix (Tuscan Herb).  Bake until soft,  for about 20 minutes.
  • In the meanwhile, prepare your bell pepper, leek, and sausage. In a large pan, heat some garlic oil, add leek tips and bell pepper. Saute until fragrant, for a few minutes. Remove leek tips and bell pepper from the pan. Add diced sausages and fry until thoroughly cooked. Once done, remove and set aside.
  • Grease a large casserole dish, add leeks, bell pepper, sausages, and roasted veggies. In a large bowl, add chopped spinach, eggs, milk, and Low FODMAP Certified Spice Mix to taste. Mix until well-combined. Then pour the egg-mixture evenly over the veggies and sausages in the casserole dish. 
  • Bake uncovered until eggs are set and golden, for about 25 to 30 minutes. Top with fresh basil leaves. Serve hot and enjoy!

Nutrition

Calories: 412kcalCarbohydrates: 17gProtein: 18gFat: 22g
Keyword garlic free recipe, no onion no garlic recipe, onion free recipe
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Low FODMAP Spinach Frittata | No Onion No Garlic Recipe

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Give a perfect start to your day with this Low FODMAP Spinach Frittata!

Low FODMAP Spinach Frittata, packed with nutrients and is amazingly delicious! A great recipe for breakfast as well as for brunch. This protein-packed meal is prepared with spinach, cheese, and eggs. Addition of Low FODMAP Certified Spice Mix (Mexican/Taco Seasoning Mix) will make your frittata spicier and flavorsome.
low FODMAP Spinach frittata

Low FODMAP Spinach Frittata

This quick & easy frittata recipe is amazingly delicious! This deliciousness is enhanced with the spinach and cheese, that gives your frittata an extra boost of flavor.
Print Recipe Pin Recipe
Prep Time 15 mins
Cook Time 10 mins
Total Time 25 mins
Course Breakfast
Cuisine Italian
Servings 4 people
Calories 77.7 kcal

Ingredients
  

Instructions
 

  • Preheat the oven to 400 degrees F. In a bowl, mix together the heavy cream, eggs, Low FODMAP Certified Spice Mix (Mexican/Taco Seasoning Mix) until smooth. Mix in the tomatoes and cheese. Set aside.
  • In a medium frying pan, heat the butter over medium heat, until it melts. Add the spring onion and saute for about 5 minutes, or until softened. Add and saute spinach for about 2 minutes, until wilted. Pour the egg mixture over the spinach and cook until almost set, for 2 to 4 minutes. Place the pan in the oven and bake for 5 minutes, or until golden brown. Remove and serve on a serving platter. Enjoy!

Nutrition

Calories: 77.7kcalCarbohydrates: 2.5gProtein: 7.3gFat: 4g
Keyword garlic free recipe, no onion no garlic recipe, onion free recipe
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Low FODMAP Kid-friendly Chocolate Berry Smoothie

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A Low FODMAP Kid-friendly Chocolate Berry Smoothies, that will help your kids to meet their nutrient needs!

Low FODMAP Kid-friendly Chocolate Berry Smoothie
Prepare this Low FODMAP Kid-friendly Chocolate Berry Smoothie, enriched with protein by addition of Low FODMAP Protein Powder. Serve it with a sliced strawberry to make it look tempting to your kids! You don’t have to add anything to make it sweeter. It is naturally sweetened with the low FODMAP ingredients!
Low FODMAP Kid-friendly Chocolate Berry Smoothie

Low FODMAP Kid-friendly Chocolate Berry Smoothie

A delicious and protein-packed smoothie that will give an extra boost to your kids!
Print Recipe Pin Recipe
Prep Time 5 mins
Total Time 5 mins
Course Breakfast, Snacks
Servings 2 people
Calories 215 kcal

Ingredients
  

  • 2 cups almond milk
  • 2 tbsps Low FODMAP Protein Powder
  • 1 unripe banana
  • 1 cup frozen strawberries
  • 1 tbsp powdered or fresh peanut butter

Instructions
 

  • Add all the ingredients including almond milk, banana, frozen strawberries, protein powder, and peanut butter to the blender and process until smooth.
  • Pour the smoothie in the serving glasses and serve with sliced strawberries. Enjoy!

Nutrition

Calories: 215kcalCarbohydrates: 18gProtein: 28gSodium: 111mgFiber: 5g
Keyword low fodmap kid friendly recipe
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Low FODMAP Super Easy Shakshuka | No Onion No Garlic Recipe

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Low FODMAP super easy Shakshuka, that you will love to try!

Low FODMAP Super Easy Shakshuka | No Onion No Garlic Recipe

A Low FODMAP Quick & Easy Shakshuka recipe, seasoned with Low FODMAP Spice Mix (Chili Seasoning Mix) is the best healthy option for breakfast! It tastes the best when served with a toast and butter. You can also add spinach or some herbs of your own choice to make it!
Low FODMAP Super Easy Shakshuka | No Onion No Garlic Recipe

Low FODMAP Super Easy Shakshuka

This healthy and tasty Shakshuka recipe gives a perfect start to your day! Serve it with a slice of whole-grain sprouted bread and butter to make it a complete breakfast meal.
Print Recipe Pin Recipe
Prep Time 10 mins
Cook Time 15 mins
Total Time 25 mins
Course Breakfast
Cuisine Arabic
Servings 2 people
Calories 479 kcal

Ingredients
  

  • 2 cup tomatoes, diced
  • 1/4 cup tomatoes, pureed
  • 1 bell pepper, thinly sliced
  • 4 eggs
  • 2 tsps Low FODMAP Spice Mix (Chili Seasoning Mix)
  • 2 tbsps oil
  • 1 tsp Kosher salt
  • 1 tsp sugar
  • 1 cup soft goat cheese (optional)
  • 1/2 cup fresh parsley, chopped

Instructions
 

  • Add 2 tbsp oil in a large frying pan and let it simmer. In the meanwhile, cut the bell pepper in thin slices or strips. Add the bell pepper strips into the oil and saute for a few minutes.
  • Stir in the diced tomatoes and tomato puree and simmer for a few more minutes.
  • Add Kosher salt, Low FODMAP Spice Mix (Chili Seasoning Mix) and sugar.
  • Make four openings with a spoon and carefully crack in the eggs.
  • Reduce the heat, cover and let the eggs cook for 6-8 minutes, or until completely done.
  • Once the eggs are done, turn off the flame and add fresh parsley and goat cheese over the top and serve with whole-grain sprouted bread slices and butter, if desired. Enjoy!

Nutrition

Calories: 479kcalCarbohydrates: 22gProtein: 23gFat: 24gSaturated Fat: 6gCholesterol: 314mgSodium: 1493mgFiber: 7.8gSugar: 14gCalcium: 410mgIron: 4.7mg
Keyword garlic free recipe, no onion no garlic recipe, onion free recipe
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Low FODMAP Kid Recipe: Cajun Meat Loaf

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This low FODMAP kid friendly meat loaf recipe will be the easiest and most gut-friendly meatloaf that you’ll ever make! Perfect addition to your low FODMAP recipes collection!

Low FODMAP Kid Recipe Cajun Meat Loaf

Low FODMAP Kid Friendly Cajun Meat Loaf Recipe

An easy and kid friendly Low FODMAP meatloaf recipe your kids will love.  This is the easiest and most gut-friendly meatloaf that you’ll ever have!
Print Recipe
Prep Time 10 mins
Cook Time 35 mins
Total Time 1 hr 10 mins
Course dinner, lunch, Main Course
Cuisine American
Servings 5
Calories 181 kcal

Ingredients
  

Instructions
 

  • Preheat oven to 375°F. Mix all ingredients including Casa de Sante Cajun/Creole Seasoning by hand in large bowl until mixed thoroughly.
  • Place meat mixture in a greased baking pan or loaf pan.
  • Bake 35 minutes or until cooked through.

Nutrition

Calories: 181kcalCarbohydrates: 5gProtein: 20gFat: 9gCholesterol: 99mgSodium: 383mg
Keyword low fodmap kid friendly meat loaf recipe
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