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Rice Cakes with Sunflower Butter and Maple
✓ Monash FODMAP · Phase 1 Compliant The most effective Phase 1 snack for addressing the bread-and-butter craving — fat from the sunflower butter, sweetness from the maple syrup, and crunch from the rice cake work on the same satisfaction mechanism as bread with butter. The finishing pinch of salt…
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Fresh Blueberry Vinaigrette
✓ Monash FODMAP · Phase 1 Compliant A deep purple vinaigrette made from blended fresh blueberries — striking on spring mix and more complex in flavor than a plain vinaigrette. Use plain olive oil here, not garlic-infused: the garlic note competes with the delicate berry flavor and produces an off…
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Classic Red Wine Vinaigrette
✓ Monash FODMAP · Phase 1 Compliant The foundational Phase 1 salad dressing. Dijon mustard serves as both flavor and emulsifier — whisking it with the vinegar before adding the oil is what produces a dressing that stays combined longer than oil and vinegar alone. Recipe Info Equipment Ingredients Method…
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Quick Low-FODMAP Ragu
✓ Monash FODMAP · Phase 1 Compliant A proper meat sauce built without garlic or onion by using finely diced carrots and zucchini as the flavor base instead. These vegetables dissolve completely into the sauce during the simmer and provide the sweetness and body that onion normally supplies — no…
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Greek Spiced Beef Bowls
All the warm, herb-forward character of Greek spiced ground meat — without the garlic or onion that traditional recipes depend on. This blend of oregano, dill, smoked paprika, and a measured pinch of cinnamon does the work quietly. The cinnamon is small but non-negotiable: it adds the warmth that makes…
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Ginger-Lime Rice Noodle Bowl with Salmon
✓ Monash FODMAP · Phase 1 Compliant Two things make or break this bowl. First: rice vermicelli, not wider noodles — thin noodles absorb dressing and stay light; wide noodles get heavy and clump. Second: dress the noodles while they are still steaming hot, immediately after draining. Hot noodles absorb…
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Seared Tuna with Lemon Caper Sauce
✓ Monash FODMAP · Phase 1 Compliant Fifteen minutes, two pans, restaurant results. The tuna is the easy part — the hard part is leaving it alone. A searingly hot pan, completely dry fish, and the discipline to pull it while the center is still pink are the only techniques…
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Maple Chili Glazed Salmon
✓ Monash FODMAP · Phase 1 Compliant This is not a one-and-done glaze situation. The technique here is layered: a dry spice rub sets in the oven first, then maple syrup is brushed on in stages — up to three coats — each one caramelizing before the next goes on.…