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    Are you interested in eating a low FODMAP diet, but also eat plant-based? Or are you simply looking to eat less (potentially) gut-irritating plant-based foods? Well, I have a meal plan for you below!

    The low FODMAP diet is a evidence-based elimination diet that can help with IBS symptoms, along with other gut-related conditions.You can read more about low FODMAP foods here.

    The low FODMAP diet has been very helpful for a number of my clients looking to get help managing their IBS symptoms. My partner, who has a sensitive gut, also benefits from this way of eating. Although a number of plnat-bsaed foods have to be limited on a low FODMAP diet (such as legumes), there are still a number of plant-based, low FODMAP options.

    Check out this weeks recipes, listed below!


    Rice Paper Tempeh Wraps

    • Servings: 4-6
    • Difficulty: easy
    • Rating: ★★★★★
    • Print


    • 250 g tempeh
    • 1 1/2 tbsp soy sauce*
    • 1 1/2 tbsp pure maple syrup
    • 1/2 tbsp avocado oil

    • 4 tbsp almond butter
    • 2 tbsp lemon juice
    • 2 tbsp water
    • 3 tsp brown sugar
    • 1 1/2 tsp soy sauce
    • 1/2 tsp avocado oil
    • 1/2 tsp crushed ginger

    • 12 rice paper wrapper
    • 1 small cucumber
    • 120 g (1 large) carrot (cut into matchsticks)
    • 90 g (1 cup) red cabbage (finely sliced)


    1. Prep the tempeh. Slice into large rectangles, place in a small saucepan and cover in hot water. Bring the water to a boil, turn down the heat and allow to simmer for 10 minutes. Then drain. Place the tempeh in a bowl or container. In a separate glass or small bowl, whisk together the soy sauce, maple syrup and crushed ginger. Then pour over the tempeh. Allow to marinate for 30 minutes.
    2. Prep the satay sauce. Soften the almond butter in the microwave for 30 seconds. Place all the ingredients in a small bowl. Then blend using a fork until smooth. You might need to add another 1 to 2 tablespoons of water to loosen the mixture if needed.
    3. Heat a large frypan over medium high heat. Add the avocado oil. Fry the marinated tempeh for 3 to 4 minutes each side until golden brown. Remove and slice into pieces (you want the same number of pieces as rice wraps).
    4. Prep your vegetables. Slice the cucumber into small sticks, cut the carrot into small match stick and thinly slice the red cabbage.
    5. Fill a large bowl with warm water. Dip the rice paper wrapper into the water until you feel it start to soften (15-20 seconds). Place the wrapper on a damp towel. On the bottom third of the wrapper, place a small amount of carrot, cucumber, and red cabbage, then top with tempeh.
    Roll it up: fold the two small sides up (like a burrito), then gently pull the bottom of the roll up and over the filling (tuck the filling in using your hands). Repeat with the remaining wrappers and fillings.
    Serve the rice paper rolls with the satay dipping sauce.

    Low FODMAP Miso Tofu Skewers

    • Servings: 4
    • Difficulty: easy
    • Rating: ★★★★★
    • Print


    • 2 tbsp miso paste
    • 1 Tbsp avocado oil
    • 2 Tbsp soy sauce
    • 2 Tbsp maple syrup
    • 600 g firm tofu
    • 2 cup rice
    • Ingredients for side salad (greens mix, cucumber, etc)


    1. Make the marinade by mixing together the miso, oil, soy sauce and maple syrup. Mix well. Cut the tofu into bite sized pieces and add to the marinade. Cover and chill for 30 mins.
    2. Preheat the oven to 375 F.
    3. Make the side salad. Peel and cut the cucumber into chunky sticks.
    4. Thread the tofu onto skewers (pre-soaked) and place on a baking tray lined with baking paper. Bake in the oven for 8-12 minutes until caramelized and slightly crisp on the outside. While the tofu cooks, heat the leftover marinade in a small sauce pan until hot.
    5. Serve the tofu skewers hot and garnish with sesame seeds if desired. Have the rice and the fresh salad on the side. Drizzle with the leftover miso sauce.

    Edamame Stir Fry

    • Servings: 4
    • Difficulty: easy
    • Rating: ★★★★★
    • Print


    • 2 cups cooked rice/rice noodles
    • ¼ cup low sodium soy sauce
    • 2 tbsp sesame oil (divided)
    • 2 tbsp maple syrup
    • 2 tbsp rice vinegar
    • 1 tsp grated fresh ginger
    • 1 tbsp avocado oil
    • 1 red pepper, chopped
    • 1 yellow pepper, chopped
    • 4 cups edamame, frozen


    1. Prepare the rice according to package directions. Set aside.
    2. Combine the soy sauce, sesame oil, maple syrup, rice vinegar and ginger. Whisk together. Set aside.
    3. Add avocado oil to pan and fry over medium heat. Add chopped peppers and edamame. Pan-fry, stirring frequently, until lightly browned. Add stir fry sauce when done cooking.
    4. Assemble cooked rice in bowls and top with cooked veggies + edamame. Top with green onions.

    Zucchini Bread Overnight Oats

    • Servings: 4
    • Difficulty: easy
    • Rating: ★★★★★
    • Print


    • 2 cup oats
    • 3 cup unsweetened almond milk
    • 2 cup lactose-free greek yogurt
    • 2 cup grated zucchini
    • 2 teaspoon cinnamon
    • 1 teaspoon vanilla
    • 2 Tablespoon maple syrup (optional)
    • Walnuts for topping


    1. Combine all of the ingredients in containers. Mix well.
    2. Refrigerate overnight.


    Written by Nicole Osinga, RD, MAN, BASc

    I'm a Registered Dietitian who works with clients in the Durham Region! I use evidence-based recommendations to help you achieve your nutrition goals. I have many hearty and delicious recipes to share! My office is in Courtice, ON. I regularly work with clients from Oshawa, Whitby, Ajax, Pickering, Newcastle, Bowmanville and Courtice.

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