Discover quick & easy summer meals that are low FODMAP, gluten & lactose free in this “What I Eat in a Day” video.
Delicious and Digestion-Friendly Summer Recipes | A Day of Low Fodmap, Gluten, and Lactose Free Eating
Today I want to share some delicious and easy summer meal ideas that are gluten-free, lactose-free, and low FODMAP. These recipes are perfect for anyone who is looking to eat nourishing meals while on a fitness journey. The meals include a Taco Breakfast Scramble using leftover taco meat, a Pasta Primavera with garlic-infused olive oil and sharp cheddar cheese, and some tasty Summer Rolls with grilled chicken and prosciutto.
It’s important to note that the measurements and ingredients may need to be adjusted based on your individual dietary needs, so always double-check to ensure that the recipes are suitable for you. These recipes are a great starting point for those looking to explore low FODMAP eating, but it’s always best to consult with a healthcare professional if you suspect you have digestive issues related to FODMAPs. Enjoy these delicious and nutritious meal ideas!
Wholesome Summer Eats: A Digestion-Friendly Menu
And good morning and welcome back everybody for anybody new hello my name is me I am lactose intolerant I am gluten intolerant and I eat on a phase 3 low fod map diet meaning I know which fod Maps bother me so that I can eliminate or avoid them and enjoy the ones that don’t seem to bother me as much so we’re jumping straight into.
Breakfast I am starving today this right here is actually the inspiration for breakfast today it’s some leftover taco meat that I had uh for dinner last night I also have a couple eggs s a potato tomato some green onion and some cheese what am I making this morning I am making a taco egg scramble sounds delicious it’s going to be very quick.
And very simple the thing that’s going to take the longest is air frying the potatoes I already have the air fryer out so let’s let’s get started on breakfast like I said today I am going to be having a taco and egg scramble on top of air fried potatoes the potato I’m going to chop up into bite sized pieces before.
Topping it with half of a teaspoon of oil salt and pepper of course plus a/4 teaspoon of paprika then I’m going to toss them to coat add them to my air fryer basket and then I’m going to run them in my air fryer on 370 for 10 to 12 minutes being sure to shake it halfway through so that they get cooked more evenly when the potatoes are just about.
Done that’s when I started to scramble up my eggs cook them to your likeness unfortunately I ended up overcooking mine a little bit and then it is time to assemble my bowl first I add in the potatoes then my scrambled eggs and I top it off with some diced up Tomatoes some shredded extra sharp cheddar cheese and a little bit of green.
Onion delicious well breakfast is done I’m enjoying my cup of coffee there is the final product um you could add whatever you wanted to the top of this you could even add like um avocado you could add jalapenos um I just didn’t want to there’s already so many good sources of fat in this from the olive oil from the.
Eggs from the cheese I didn’t want to add anymore but I am excited to try the final product um oh I didn’t add the taco meat how could I be so silly as to forget the taco meat I warmed it up in the microwave and I totally forgot to add it let’s remedy that really fast add.
The taco meat to this and there it is with the taco meat I I still can’t believe I forgot that oh my gosh I was like oh I’m so excited to have taco meat for wait where’s the taco meat okay let’s dive in and give this AO let’s get some taco meat and some of my sadly overcooked eggs uh I turned my back for one moment.
And they were overcooked I swear there is the bite that is delicious oh my gosh that right there holy smokes is an amazing way to use up left over taco meat I love finding creative ways to use leftovers and this one is a winner I’m going to take my cup of coffee I’m going to take my breakfast I’m going to enjoy this and.
I’ll see you guys back at lunchtime welcome back it is now lunchtime and I was digging through my fridge trying to figure out what to have for lunch and I Found A random assortment of vegetables and fruits and some of them very sad looking like this bell pepper that kind of got lost in the back of the drawer so I decided that I would make.
Pasta Prima Vera is I don’t have a lot of vegetables that would be totally considered traditional I don’t have any zucchini um I do have carrot I have bell pepper I don’t think I’ve ever seen one with tomao I have tomato normally they have like grape or cherry tomatoes in them but I don’t have that I have a regular roma tomato um um I have some.
Canned corn and a lot of the times you see pasta Prim Vera it has Peas I can’t really have peas but I can do corn and I’m going to be super lazy instead of using garlic I’m going to use garlic infused olive oil cuz I just don’t feel like spending time chopping up Garlic I’m not going to lie for the protein in this um I’m going to be using extra.
Sharp cheddar cuz I do not have parmesan cheese I’m also going to be using tofu firm tofu in this for the main source of protein if you don’t like it you could use like chickpeas or you could even probably put chicken in it um or another kind of bean I guess so I’ve already got the water boiling to throw the pasta in I just need to get the vegetables.
Chopped up really quick sauteed in a little bit of the garlic infused olive oil and add seasoning that’s how easy this is going to be for lunch today so let’s get to making it we lunch is this non-traditional Pasta Prima Vera with tofu I want to start off by cooking my gluten-free rice pasta while the pasta cooked I went ahead and chopped up all.
Of my vegetables and some tofu in a pan with some garlic infused olive oil I add the vegetables that take the longest amount of time to cook with salt of course when they’re about halfway done I add in all the rest of the vegetables except for the tomatillo a little bit of butter and and some more salt and pepper plus a dash of oregano as well a little.
Bit of lemon juice and then I add in the pasta with a little bit of pasta water that I had reserved and then I finish it by topping it with the tomao just because I prefer tomao uh fresh the vibrant taste fresh overcooked and be sure to add adjust salt and pepper to taste and then I topped it off with a little bit of that.
Grated sharp cheddar cheese and a bit of parsley fresh from my garden there is a huge serving of the pasta Prim Vera one thing I forgot to add I’m on a roll today un forgetting I’m add a pinch of crushed red pepper to it just cuz I love adding crushed red pepper to my pasta dishes the fun part about this recipe is it kind of can be used for any.
Vegetables that you have just like lying around your fridge that need to get used up which is great cuz I’ve been like needing to use up a lot of stuff my fridge is stuffed to like the gills it is so full and before I forget cuz I always forget to say this the recipe that inspired this recipe along with any of the other ones that I used today will.
Be linked down in the description box now let’s go ahead and try it let’s get a little bit of everything tomatillo carrot tofu pasta I think that’s a pretty good helping there’s the bite let’s give it a try it doesn’t matter how many times I have like pasta with fresh vegetables in a combination of different types and.
Sauces it’s almost always good it’s almost always good it’s really hard to to mess it up um excuse me I’m gonna have another bite second bite just as good as the first one so I am going to go enjoy my lunch and I’ll meet you guys back when I start making dinner and welcome back it is now dinner time I found a recipe I think that utilizes a.
Lot of the ingredients that I happen to have in my fridge and Pantry like I still have a little bit of lettuce uh I have avocado and tomato I have some skin on once bone in chicken thighs I removed the bone and the recipe actually calls for bacon I scoured my freezer I thought I had some bacon but no I didn’t but what I did find was.
Some prudo and I can go ahead and throw this in a pan and crisp it up kind of like bacon uh and use it in place I think it’ll be okay so I’m I’m going to get that going and get the chicken seasoned up and we will get started on dinner for dinner is this Rosemary barbecue chicken salad topped with.
Crumbled Pudo I started off by cooking the Pudo in a cast iron pan until it was nice and crispy then I seasoned up the chicken with a good helping of salt pepper and then I crumbled up some dry roast rary over the top and I was sure to do that to both sides of the chicken and then I took it out to the grill and barbecued it until it was done while the.
Chicken rested I added all the ingredients for the Rosemary vinegret to this little Shaker jar plus a teaspoon of maple syrup because I love the flavor of maple syrup and rosemary together and I shook it until it was emulsified then it was time to assemble the salad I added my greens some onions and some diced tomatoes to my bowl we’re topping.
It with a serving of the Rosemary vinegret and then making sure I tossed it to cover all of the leaves with this delightful vinegret I also have these plantain nuggets they’re a little stale but I figured it’ be a nice crunch to add to the top so I added them in as well before serving up this nicely dressed.
Salad and then adding the chicken on the side and I also garnished with a little bit of avocado and some of that crumbled up Pudo Over the Top This plate full of food is beautiful uh this recipe has like a very fall feel to it um I think it’s just because of the Rosemary um but that’s fine it’s still fresh and delightful and.
Beautiful and I cook the chicken on the grill which makes it even better I think I’m going to go ahead and try the um salad with the Rosemary vinegret that I added a dash of maple syrup too see how this tastes this is um an similar to a dressings that I usually make but the flavor profile is just a touch different I think this is a case where.
It would be better to use white wine vinegar instead of red wine vinegar personally I think it the the red wine vinegar kind of covers up the flavor of the Rosemary and the maple a little bit but it’s still pretty darn good let’s go ahead and try a bite of this Rosemary grilled chicken I’m excited about this oh my gosh that’s really good it.
Might be also because I left the skin on extra fat means extra flavor um holy smokes that this this is delicious all the other meals I had today were really good this is my favorite one of the day oo I’m going to go enjoy my dinner and that means that will be it for me for today I hope you guys found.
Some inspiration in the meals that I made today always be sure to double check ingredients to make sure that they will work for you because what works for me might not work for you you if you enjoyed the recipes today give the video a thumbs up also consider subscribing so you don’t miss out on more content like this and I will see you guys back next.
Time bye guys
