10x low FODMAP recipes on Instagram

10x low FODMAP favorieten van instagram - Karlijnskitchen.com

I am so grateful for the existence of blogs, Pinterest and Instagram. If these platforms wouldn’t exist, eating low FODMAP would be so much more difficult! Now there are so many sources for getting inspiration and there are so many creative low FODMAP recipes around. These are 10 low FODMAP recipes from Instagram that I still want to try. Do you already follow Karlijn’s Kitchen on Instagram by the way? ;)


Playing with polenta • in savoury, herby, cakey form 🌱🌻 // #glutenfree #lowfodmap

A photo posted by Emma | 23 | London (@shecanteatwhat) on


(low FODMAP if you replace the dates by raisins)




Sweet Potato and Walnut Cake. *Gluten free *Dairy free Ingredients 4 eggs at room temperature 1 cup brown sugar 1 cup light olive oil 2 tsp vanilla extract 1 1/2 cup GF SR flour (sifted) 1 tsp bicarb soda 1 tsp ground cinnamon 2 cups grated sweet potato (300g) 3/4 cup chopped walnuts (1/4 cup extra to decorate) Icing 1 cup pure icing sugar 1/2 tsp maple extract (replace with vanilla extract if you need to) 2 Tab coconut milk *add a little water if it is too thick Method 1. Pre-heat oven to 160C 2. Grease a 20cm round cake tin. Line with baking paper- base and sides. 3. Beat eggs, sugar, oil and vanilla extract using an electric mixer until creamy in appearance. 4. Add flour, bicarb soda, and cinnamon and mix until combined. 5. Fold the grated sweet potato and walnuts into the cake batter. 6. Pour the mixture into the lined cake tin, smooth down the top and make it flat as possible. 7. Bake at 160C for 1 hour and 20 minutes or until a skewer inserted into the centre of the cake comes out clean. 8. Cool the cake for 15 minutes then invert onto a wire cooling rack, let it cool down before putting on the icing. Icing 1. Place all the ingredients into an electric mixer and beat slowly until combined. *If the icing is too thick add a little water. 2. Spread evenly onto the cooled cake 3. Sprinkle with the extra chopped walnuts. Enjoy!! *Cake recipe from New Idea magazine. #lowfodmapwithmonica #lowfodmap #lowfodmapdiet #fodmapfriendly #wheatfree #dairyfree #glutenfree #instafood #instagram #glutenfreecake #celiacfood #celiacrecipe

A photo posted by Monica Scott (@lowfodmapwithmonica) on


Choc Black Rice Pudding 🍫🍚 This is by far one of my most kid-approved FODMAP friendly meals. It is also one of the easiest to digest, and is great served either warm or cold. Black rice is slowly making its way into mainstream supermarkets here in the West, despite being used frequently in traditional Asian cuisine.🇯🇵 I love this stuff! It offers all the same health benefits of brown rice but it also packs some serious antioxidants. Because of its dark colour, black rice bran contains the same anthocyanin antioxidants found in blueberries or blackberries. 😱 It also has a delicious gelatinous texture that makes it perfect for use in a range of sweet dishes. Serve this after dinner for supper (carbs are great to induce feelings of sleepiness despite what the media would have you believe) or put it in the fridge for a decadent chilled breakfast. 👌 Makes: 4-6 servings Nourishing Ingredients 👇 • 1 cup short grain Black @forbiddenfoods rice • 3 cups unsweetened @luzalmond or homemade Almond Milk • ½ tsp Cinnamon • 1 pinch of Himalayan Sea Salt (this will bring out the choc flavour) • ¼ cup pure Maple or @pureharvest rice malt Syrup • 2 tbsp raw cacao powder • Optional toppings: berries, cacao nibs, &/or vegan dark chocolate chips • Note: an extra drizzle of maple syrup is always a good idea ;) To create 👇 In a medium pot add the rice, almond milk, cinnamon, and sea salt Bring the mixture to a boil, then reduce the heat to low, and place a lid on the pot Cook for about an hour, or until the rice is tender – don’t be alarmed as your cooking water will turn black – you will need to stir the mixture every now and then to prevent it from sticking to the bottom of the pot Once the rice is tender, remove the pot from the heat and stir in the maple syrup and cacao powder Use your eyes as a guide – if the pudding is looking too thick you can thin it out with a little more almond milk Serve this dish warm or (my favourite) allow to cool before putting in the refrigerator to chill & have in the morning. Serve topped with berries and cacao nibs/chocolate chips for some added crunch! Happy Nourishing my friends 😘

A photo posted by Sharon (BPsyC, MNutCandt) (@thefodmapfriendlyvegan) on


Y E S 🎈 • Dit blauwe bessen bananenbrood is een nieuw recept en staat niet voor niets op tafel! Het is namelijk FEEST! 🍭 Vanaf nu heeft Fitmetcharlotte een topper van een gastblogger erbij, namelijk de ontzettend talentvolle blogger: @liefsnicky. Met haar mooie, oprechte, leuke, gekke en motiverende hersenspinsels gaat zij te gekke blogs schrijven voor op de website 🎉! Nóg meer prachtige verhalen, nóg meer inspiratie! Ik ben supertrots en ontzettend vereerd dat ze ja heeft gezegd 🙌🏻! Op mijn website staat nu een blog waarin zij zich voorstelt en meteen al op haar eigen wijze 🙈😉 (ook met verwijzing naar 2 eerdere blogs die zij al schreef 🙆🏼)! Link in bio! 👆🏻Lieve @liefsnicky, ik verheug me op al jouw schrijven dat op fitmetcharlotte.nl een mooi plekje krijgt. 💕 Ohja, dat recept voor dit heerlijke bananenbrood 👉🏻 dat komt héél binnenkort 😘 Dikke kus!

A photo posted by Food • Health • Lifestyle (@fitmetcharlotte) on


Curried Lentil & Pumpkin Patties 🍔🍴 #meatfreemonday does not get any better than this. Who said vegan meals can't be filling?! This is protein & carb packed nutritional gold right here! To make the veggies just brush a griddle pan with some coconut oil (this will enhance the nutrient absorption of the fat-soluble vitamins) and thinly slice some veggies like pumpkin, sweet potato (70g max), zucchini and red capsicum, and just grill them for a few minutes on each side until you can see the grill marks. Dee-Vicious! 👅 Cook extra an keep them in a container in the fridge to add to lunches and dinner, or just as a snack! Grilling seems to bring out the vegetables natural sweetness. One of my favourite ways to enjoy them!🍆🍅 This amazing recipe comes from my whole food momma Healthy Eating Jo who is seriously one of the most generous and lovely people you'll ever meet. I tried it out tonight and all I can say is hallelujah I have seen the vegan patty light! 🙌 (Makes 1 patties) 2 tins brown lentils (rinsed & drained) 500g raw diced pumpkin (baked for 30mins) (3 & 1/4 cups) 1/2 cup chopped shallots (green tips) 1 Tbsp coconut oil 1 carrot grated 1 zucchini grated 1 red capsicum diced finely 1 tsp salt 1 & 1/2 Tbsp Curry powder 1 tsp cumin 2 cups quinoa or amaranth flakes (process into flour) 1/4 cup homemade veggie stock Heat oil in a non stick pan over medium heat Cook shallots and garlic for a minute Add spices and salt and stir until fragrant. Add baked pumpkin and veggies. Cook stirring for 5 minutes until softened. Turn off heat. Put the lentils in a food processor with enough stock to blend until smooth. Add the lentil purée to the veggie pan and stir through. Sprinkle over ground grain flour in lots, stirring before adding more until mixture is like a dough and not too sticky. Take 3-4 Tbsp scoops and mold into balls and then press into pattie shapes Place on a non stick paper lined baking tray. Bake patties at 180C for 10mins, before flipping and cooking for a further 10mins. Freeze unused cooked patties with non stick paper dividers between each pattie Enjoy lovelies! 😘 {www.thefodmapfriendlyvegan.com} for more #fodmapfriendlyvegan inspo!

A photo posted by Sharon (BPsyC, MNutCandt) (@thefodmapfriendlyvegan) on

THE PEANUT PANTHER! 🎈 De combinatie van pindakaas en chocolade is toch wel in twee woorden samen te vatten: “Gevaarlijk lekker!” Zoiets als een goed huwelijk, onafscheidelijk! 🙌🏼Een smaaksensatie, juist dat ja! Colette (@just.by.co ) maakte er een prachtige Pie van waar de échte Pindakaas Bazen en Chocolade Charmeurs bij weg zullen dromen. 😇 Met enkel de lusten, zonder de lasten! 😉 In een creatieve bui creëerde zij met enkele voedzame ingrediënten dit prachtige taartje. 🍰 Enkele smaakvolle ingrediënten verguld in een fluwelen vulling geserveerd op een krokante bodem. Het leuke is dat je dit taartje in een handomdraai op tafel zet! 💛 Ben jij benieuwd naar het recept? Dit juweeltje staat nu online! 👆🏻 Vandaag staat er weer een drukke dag op de planning. Gezellig aan de slag met de kids op school! Wat zijn jouw plannen? Fijne dag allemaal! 😘 #ohmypie

A photo posted by Marike (@oh.my.pie) on

(low FODMAP if you replace the black beans by lima beans or chickpeas)


Vietnamese Banh Mi

Banh mi - Karlijnskitchen.com

I got to know this traditional Vietnamese sandwich when I did volunteer work in Hanoi, two years ago. Vietnam is known for her street food and on the streets, you see stands everywhere or simply people sitting on a plastic stool selling food. One of the things that you see most often is banh mi. Banh mi literally means wheat bread but over the years it became the name for the famous Vietnamese sandwich.

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Samphire Tahini Sushi Bowl

Samphire Tahini Sushi Bowl - Karlijnskitchen.com

Do you know how often I cook a recipe from my own blog? Hardly EVER! Not because I don’t like them, on the contrary, otherwise I would have never put them online, but because I almost always busy testing new recipes. Currently, I cook a recipe for my blog about 3-4 times a week and on the other days I am too lazy to cook something special or I make a recipe by somebody else that I would like to try. BUT there is one recipe on my blog that I have made about five times already and that is the sushi bowl. My mum loves it, my friends love it and I love it and it is so easy that it is a shame not to make it. And because this is one of my favourite recipes on the blog I made a new version: a samphire tahini sushi bowl.

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Blue Cheese Spinach Polenta

Blue cheese spinach polenta - Karlijnskitchen.com

Do you know the blog Pinch of Yum?  Pinch of Yum is a food blog by Lindsay and her husband Bjork and I love it! They give great information about (food) blogging and photography and Lindsay’s recipes are super inspiring and her pictures are gorgeous. Pinch of Yum is a real example to me! The recipe that I want to share with you today was inspired by one of Lindsay’s recipes: a comforting blue cheese spinach polenta.

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Vegetarian Falafel Bowl (low FODMAP, gluten-free and lactose-free)

Falafel bowl - Karlijnskitchen.com

I am into bowls lately. I am in a “pick all ingredients you like, put them into a bowl and eat them” phase. Bowls are perfect. They look gorgeous, they are super simple and so so good. Sushi bowl, poké bowl, taco bowl, açai bowl, smoothie bowl. You can make everything in a bowl! (Stay tuned, because I will share a recipe for a new sushi bowl with you soon). Oh, and did I forget the most important one now? Yes, falafel bowl, that is what we are going to talk about today!

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No-bake Cookie Dough Bars

cookie dough bars - karlijnskitchen.com

Do you remember my recipe for edible cookie dough? That fluffy sugary dough that you can eat with a spoon and doesn’t contain calories at all (cough cough)? I have good news for you because today I have a recipe with this cookie dough for you. I have only added one ingredient and that ingredient makes it easier to share the cookie dough with others. By putting the cookie dough into a baking tin and by spreading melted chocolate on top of it, you get no-bake cookie dough bars!

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Chicken Tikka Masala

chicken tikka masala - karlijnskitchen.com

Today I have a spicy recipe for you. A real spicy recipe. As in, while eating my nose started to run, my eyes started to tear and I drank at least three glasses of water during dinner. Haha! I was slightly too enthusiastic with the chilli. BUT, despite that the chicken tikka masala was super tasty. Please don’t run away now, because even if you don’t like spicy food you can eat this chicken tikka masala. By simply adding a bit less chilli you can make it less spicy. Spicy or not, you have to try this chicken tikka masala!

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Poached Egg and Salmon Salad

Poached Egg and Salmon salad - Karlijnskitchen.com

I have been wanting to learn to make poached eggs for ages because it is so good in salads or on a sandwich as egg benedict, but the only time I tried I ended up with a pan full of pieces of egg white and no poached egg. But some time ago I saw a super handy trick on the Instagram page of Lindsay from Pinch of Yum and using that trick I made this poached egg and salmon salad with success!

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Coconut Shrimp Soba Noodles (low FODMAP and lactose-free)

Coconut shrimp soba noodles - Karlijnskitchen.com

My first thought when I emptied this plate of noodles was: I want another plate, why did I finish it already! Ohhh, guys, this food is so good! Soba noodles in a creamy Asian coconut milk sauce with sesame seeds, shrimps and veggies. After two years of eating only rice noodles, this was something totally different. These coconut shrimp soba noodles are so tasty and the coconut sauce makes you want to eat your fingers with it!

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Edible Cookie Dough (low FODMAP, gluten-free and lactose-free)

Edible Cookie dough - Karlijnskitchen.com

Are there people in this world who can bake cookies without eating from the dough? No, they don’t exist, right? According to me, cookie dough is one of the best things in this world. There is a reason why Ben & Jerry’s cookie dough has been popular for years! When I was little I was always hanging around in the kitchen when my mum was baking cookies or apple pie and I would beg her for a piece of dough to eat. Later when I started baking cookies myself with my best friend Steffie we would usually end up with half of the number of cookies that the recipe stated, because we ate the other half of the dough while baking. Yep, I have been a cookie dough lover from the very beginning. For everybody who is as crazy about cookie dough as I am, I have a recipe for edible cookie dough!

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