What I Eat to Reduce Bloating LONG TERM | High Fiber Recipes + Why I Stopped Low FODMAP
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LEMON BLUEBERRY PROTEIN MUFFINS
makes 12 muffins
(WHAT YOU NEED)
2 cups all purpose flour
1 cup vanilla vegan protein powder - I used Women's Best
½ tsp salt
1 tbsp lemon zest
2 tsp baking powder
½ cup olive oil
1 cup sugar (or stevia baking blend)
2 eggs, at room temperature
1 tsp vanilla extract
½ cup non-fat plain Greek yogurt
½ cup buttermilk*
1 cup blueberries
(WHAT TO DO)
1-Preheat oven to 400 F. Line a jumbo muffin tin with muffin cups.
2-In a large bowl, combine flour, pea protein, salt, and baking powder. Set aside.
3-In a separate large bowl, mix together the oil and stevia until stevia grains are fully dissolved and mixture is light brown in color.
4-Add the eggs, vanilla, Greek yogurt, and buttermilk, continuing to mix until smooth.
5-Slowly pour wet mix into dry, gently folding until no dry spots remain. Mixture should feel thick, but not too thick to mix. If the batter is too thick, add 1 tbsp Greek yogurt + 1 tbsp buttermilk at a time until thinned enough to mix.
6-Fold in your blueberries, being careful not to over mix as this will turn your batter blue.
7-Divide batter between each muffin cup, filling all the way to the top of each cup.
8-Bake at 400 F for 5 minutes, then reduce heat to 350 F and bake for another 20-25 minutes until a knife inserted through the center comes out clean.
9-Remove from oven and let cool for 5 minutes in the tin, then remove from tin and let cool on the countertop or a wire rack before serving.
*NOTE: if you don't have buttermilk, feel free to swap a full fat dairy milk or full plant-based milk in a 1 cup milk : 1 tbsp vinegar ratio for the required amount of buttermilk. Any vinegar should work, the key is that we're mixing milk with an acidic ingredient.
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CRUNCHY THAI QUINOA SALAD
inspired by: https://simple-veganista.com/crunchy-...
I adjusted this recipe by adding ground turkey for protein + roasted chickpeas for more fiber and texture!
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AVOCADO PESTO TURKEY MELT
amounts approximate as this will depend on how many sandwiches you make
(WHAT YOU NEED)
(Sandwich)
Flaxseed or high fiber bread
Turkey, thinly sliced
Mozzarella cheese, sliced
Avocado
Tomato
Lettuce
Salt & pepper, as desired (to mash into avocado)
(Pesto)
2 cups spinach
1 tbsp garlic, minced*
1 tbsp lemon juice
½ cup nutritional yeast
½ tsp salt
1 tbsp basil paste
1 tbsp parsley, chopped
¼ cup almonds, sliced**
¼ cup walnuts, chopped
¼ cup olive oil
water, as needed
(WHAT TO DO)
1-Add all pesto ingredients to a food processor, pulsing until fully combined. If you prefer a chunkier pesto, stop here. If you prefer a creamier pesto, continue pulsing until smooth, adding water as needed to help blend.
2-In a large pan on medium-low heat, toast sandwich bread and "pre-melt" stacks of turkey and cheese.
3-Mash avocado and spread 1/2 sandwich bread with avocado mash, then other half with pesto. Add turkey and cheese melt, then tomato and lettuce as desired. Enjoy!
*NOTE: omit garlic if sensitive or swap for a garlic-infused olive oil
**NOTE: can sub almonds for pine nuts or more walnuts
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