Nourishing Meals
Log In
Sign Up
Planner
Recipes
Diets
Benefits
Blog
Fructan-Free
Recipes
Meal Plans
Diet Info
Articles
Latest
IFM Cardiometabolic Food Plan
Recipes
Pan-Fried Rockfish with Dill and Lemon
Honey-Lemon Cheesecake
(grain-free + sugar-free)
Grain-Free Yeast Bread
(egg-free + vegan)
Low-Carb Cottage Cheese Pancakes
Roasted Green Beans and Walnuts with Feta
Raw Cilantro-Lime Broccoli Salad
Chocolate Chip Muffins
(gluten-free + dairy-free)
Cilantro-Lime Rice
Chocolate Chia Pudding
Low-Oxalate Pumpkin Muffins
View All
Fructan-Free
Lunch
Recipes
View All
Sweet Potato Falafels
Smoked Salmon Nourish Bowl
Chicken Salad Lettuce Wraps
Sautéed Tofu and Spinach
Rosemary Salmon Burgers
Basic Riced Cauliflower
Creamy Broccoli-Mushroom Soup
Orange Vinaigrette
Cottage Cheese with Peaches and Heirloom Tomatoes
Fructan-Free
Main Dishes
Recipes
View All
Bacon-Wrapped Chicken Meatballs
Italian Stuffed Peppers
Orange Miso Glazed Cod
Ginger Coconut Turkey Soup
Chipotle-Lime Roasted Chicken
Sheet Pan Basil-Turkey Meatballs and Vegetables
Oat Groat Salad with Chicken and Roasted Carrots
Mustard Herb Lamb Burgers
Balsamic Tofu Stir-Fry
Fructan-Free
Breakfast
Recipes
View All
Turkey Sweet Potato Hash
Lamb Breakfast Sausage Tacos
Smoked Salmon Frittata
Roasted Squash and Corn Frittata
Turkey, Kale, and Carrot Hash
Summer Fruit Bowls
Celeriac-Rutabaga Hashbrowns
Teff Porridge
Sweet Potato-Kale Hash
Fructan-Free
Side Dishes
Recipes
View All
Brown Rice, Kale, and Snap Pea Salad with Dill and Lemon
Basic Gluten-Free Sandwich Bread
Potato Radish Salad
Basic White Jasmine Rice
Honey Braised Carrots
Soaked Whole Grain Flatbread
(gluten-free + vegan)
Roasted Romanesco Steaks with Tahini-Parsley Dressing
Whole Grain Gluten-Free Bread
Butter Curry Roasted Red Potatoes
Fructan-Free
Appetizers
Recipes
View All
Thai Salad Rolls
Roasted Cherry Tomatoes
Lemon-Curry Roasted Cauliflower
Roasted Cauliflower
Orange-Honey Fig Jam
Zucchini Fritters
Low-FODMAP Ranch Dip
Rosemary Cheese Crackers
Candied Walnuts
Fructan-Free
Desserts
Recipes
View All
Coconut-Cinnamon Roasted Sweet Potatoes
Blueberry Orange Coconut Swirl Popsicles
Maple-Sunbutter Candy
Brown Rice Crispy Treats
Watermelon Whole Fruit Popsicles
Maple Caramel Corn
Vanilla Coconut Snowballs
Chocolate-Macadamia Nut Clusters
Healthy Fruit Gel
Fructan-Free
Beverages
Recipes
View All
Creamy Green Smoothie
Creamy Almond-Kale Smoothie
Winter Green Smoothie
Purple Vegetable Juice
Pineapple Mint Smoothie
Hot Mulled Cider
Pineapple-Ginger Green Smoothie
Creamy Almond-Kale Smoothie
Blueberry-Cucumber Smoothie
Fructan-Free
Snacks
Recipes
View All
Oatmeal Heart Cut-Out Cookies
Peanut Butter Banana Chocolate Chip Bars
Mango Cottage Cheese Ice Cream
Gluten-Free Rhubarb Muffins
No-Bake Cookie Bars
(nut-free + dairy-free)
Healthy Apple Pie Bars
Gluten-Free Sunflower Seed Butter Cookies
No-Cook Chocolate Custard
Chocolate Chia Pudding
Fructan-Free
Condiments
Recipes
View All
Avocado-Mustard Mayo
Raspberry-Lemon Vinaigrette
Spicy Avocado Sauce
Creamy Lemon Vinaigrette
Balsamic Vinaigrette
Creamy Tahini-Dill Dressing
Rainbow Kraut
Basic Vinaigrette
Avocado Mayonnaise
Fructan-Free
Kitchen Staples
Recipes
View All
Homemade Grain-Free Baking Powder
Sun-Dried Tomatoes
Low-Oxalate Chicken Broth
Low-FODMAP Chicken Broth
Garlic Infused Olive Oil
Fructan-Free Safe with Modifications
Here are some recipes you can modify.
Peanut Butter Brownies
(gluten-free)
Moroccan Ground Beef Kebobs
Cider Vinegar and Herb Grilled Chicken Thighs
Indian Spiced Rice Pilaf
(Pualo)
Chicken Tacos with Jalapeño-Cabbage Slaw
Steak and Greens Stir-Fry
Gluten-Free Chocolate Cupcakes
Sheet Pan Chicken and Potatoes
Coconut Curry Poached Salmon
Frisée and Radish Salad with Lemon and Olive Oil
Garlic-Butter Salmon en Papillote
Rosemary-Balsamic Marinated Steaks
Instant Pot Shredded Chicken
Strawberry Salsa
Turmeric-Ginger Braised Chicken and Parsnips
Sautéed Kohlrabi Greens with Lemon and Garlic
Turmeric-Lemon Grilled Chicken and Carrots
Persian Cucumber Tomato Salad
Citrus-Garlic Dressing
Sautéed Green Beans with Lemon