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THE WILD GUT PROJECT

IBS - VEGAN - LOW FODMAP

Welcome to The Wild Gut Project Recipe Index!

Everything is Vegan and low FODMAP

Breakfasts

Chocolate Chia & Orange Porridge Chocolate Chia & Orange Porridge	Chia Strawberry Jam Strawberry Chia Compote On Sourdough Toast
Banana & Chocolate Toast Banana, Chocolate & Sesame Seeds on Toast	The Healthy "Fry Up" Golden Potatoes, Grilled Tomatoes, Kale & Tofu Rashes
Winter Porridge Pecan, Vanilla & Nutmeg Porridge With Frozen Berries	LowFODMAP Vegan Pancakes!
LowFODMAP Avo-Toast LowFODMAP Vegan AvoToast!	French Toast! Vanilla & Strawberry French Toast
High-Protein Pecan Pie Smoothie Filling, tasty smoothie to really set you up for the day!

Main Meals

Tomato & Tofu Chinese Noodle Soup This my favourite recipe to turn to when I've had a particularly bad IBS flare up. It feels nourishing and gentle (and taste amazing).	Pumpkin, Chickpea & Coconut Curry This fresh and flavourful curry is a celebration of the Kabocha “Japanese” pumpkin, which is FODMAP free according to Monash Uni.
Nepalese Dal Bhat Dal Bhat is a vegetarian dish you will find served all over Nepal every lunch and dinner time. Made up of a lentil dal and rice (aka bhat), this low FODMAP version is a delicious, healthy treat.	Fresh Tomato & Basil Pasta This is such a wonderfully fresh pasta dish, best enjoyed in summer when tomatoes are particularly flavourful.
Oyster Mushroom Risotto A simple yet delicious recipe to celebrate these amazing low FODMAP mushrooms!	Sourdough Pizza! Home made sour dough base & low FODMAP toppings.
Tuscan Bean Soup Flavourful, nourishing & Freezable!	Indian Palak Tofu Curry A garlic-free & dairy-free take on Palak Paneer!
Herby Roast Polenta Slices	10 minute Coconut Satay Noodle Soup So quick and so delicious!
Fully Loaded Nachoes Tempeh Crumble, FODMAP-free salsa, Guacamole and vegan nacho cheese!	Smokey Red Pepper Dip With Wedges! Chickpea & red pepper dip with spicy potato wedges.
Quick Aubergine & Spinach Pasta	Christmas Nut Loaf Chestnut, Tempeh & Cranberry Christmas Nut Loaf
Roast Dinner Trimmings Golden Roast Potatoes & Parsnips, Balsamic- Glazed Carrots, Onion-Free Vegan Gravy, Braised Red Cabbage & Kale and Mustard-Shredded Brussel Sprouts.	Quick Nutritious Pasta Gluten-free pasta with kale, tomato, lentils & olives
The Simple Stir Fry	Quinoa & Miso Carrot Sushi
Tofu "Feta" Salad Wrap	Puttanesca Buckwheat Pasta Traditional sauce of Naples, with capers and olives.
The Best Ever Potato Wedges! Roast Potato Wedges with a Herby Batter.	Easy Quinoa Chili Quinoa Chili That's Easy To Cook In Bulk & Freeze
Red Pepper Pasta Sauce Protein-Filled Red Pepper Pasta Sauce	Flavourful Tomato Tempeh Twice-cooked flavourful tempeh in tomato sauce
The Healthy "Fry Up" Golden Potatoes, Grilled Tomatoes, Kale & Tofu Rashes

Snacks: Savory

Guacamole But Low FODMAP	Fully-Loaded Vegan Lo-Fo Nachos!
Gazpacho Refreshing on a hot day, quick to make and almost FODMAP-free.	Crispy, Spicy Chickpeas These are just delightful to nibble on when you are out and about.
Chickpea & Mayo Sandwich Filling	Smokey Red Pepper Dip
Tofu, Sunflower & Black Olive Dip	Curry Spiced Popcorn
Quinoa & Miso Carrot Sushi

Sweet Snacks & Treats

Quick Oat Cookies Quick and comforting oat cookies.	Zingy Lemon Chia Yoghurt Zingy sweet lemon chia seeds with coconut yoghurt.
Triple Chocolate Cookies! Super indulgent, you won't believe low FODMAP	Chia & Oats Energy Balls
Chocolate Orange Chia Pudding Rich chia pudding of chocolate & orange.	Strawberry & Chia Compote
Chocolate Cookie Dough Bites High Protein Chocolate Cookie Dough Bites! Which you can make in advance and freeze.	Chocolate & Banana Creamy Smoothie! My personal favourite smoothie!
Vanilla French Toast

Useful Low FODMAP Recipes

Potato Cakes With Olives & Parsley Very low FODMAP to add 280kcal and 6.2g of protein to insubstantial meals.	Sourdough Bread Making your own sourdough bread it much easier than you'd think and saves a small fortune!
Garlic-Infused Olive Oil FODMAPs don't dissolve in oil, so infusing olive oil with garlic means you can still enjoy the flavour, without keeping your tummy happy.

Confidently Create Your Own LowFODMAP Vegan Meals

With Your FREE Guide Here!

You'll also get a short series of delicious low FODMAP "Flavour Recipes" to try, explaining how to use the Meal Maker. You can also join my fortnightly newsletter if you like.

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