White Wine Halibut
My daughter and I came up with this recipe recently. There was beautiful halibut at our local fish market, so armed with the fresh fish and a bag of spinach,...
Low Fermentation Eating (LFE) Recipes
Pulled from our cookbook, The Good LFE Cookbook, as well as straight from Krystyna's kitchen, these delicious recipes are all designed to be SIBO and IBS friendly and follow the Low Fermentation Eating diet. Developed with top gastroenterologists and nutritionists, these flavorful and easy to execute recipes will bring back the joy of eating for anyone contending with gut imbalances.
Sweet Potato & Bacon Sheet Pan Hash
This brunch recipe can be scaled up or down very easily—it’s half a sweet potato and two pieces of bacon per person with some onion thrown in. If you’d like...
Coconut Rice Porridge
If you’re craving a warm and nourishing breakfast, give this delicious rice porridge a try. The cardamom and vanilla with the maple syrup create a sweet and fragrant blend. Feel...
Autumn Delicata Frittata
Roasted delicata squash is tender and earthy, and an easy alternative to the potato found in many frittata recipes. The caramelized onions add a layer of flavor and pair deliciously...
Cheese Dip Salsa con Queso Style
For something with a texture that emulates the smooth consistency of a Velveeta-based cheese dip, look no further than the Super Gooey Scientific Mac & Cheese sauce. We've added some...
Green Beans with Toasted Nuts
Pecans are our preferred nut to use, but you can also swap for macadamia nuts, almonds, or peanuts.
Henry's Baked Cinnamon Twists
This sweet treat is made with leftover pizza dough and has been a long-time family favorite.
Pistachio Baklava Rolls
Crispy and sweet, these make a great afternoon tea treat or after dinner treat with coffee or tea.
Whoopie Pies with Coconut Cream
Whoopie pies are a New England favorite. This unconventional version substitutes coconut whipped cream for the traditional marshmallow fluff or buttercream.
Caramelized Onion Dip
This is a dairy-free rendition of the classic onion dip. Take it to a party and no one will ever know it's dairy-free.
Ginger Tea Moscow Mule
A stronger brew of our ginger tea adds the traditional flavor for a Low Fermentation Eating approved update to the classic fizzy cocktail.
Zucchini & Lemon Zest Flatbread
Here’s a light springtime appetizer or a lunch with grilled vegetables. Make sure to slice your zucchini as thinly as possible so you don’t end up with a soggy crust.
Balsamic Chicken
This chicken recipe is great to make for dinner and then use the leftovers the next day for lunch in a salad or sandwich.
Berry Lime Granita
When summer berries are ripe and juicy, this bright and refreshing frozen dessert is a real sweet treat.
Vegan Coconut Ice Cream
Easy to prepare, delicious, and there is no need for an ice cream maker. Can be enjoyed by almost anyone with any dietary issues.
Savor the Flavors of Summer: An Ode to the Tomato
You say tomato, we say anti-inflammatory, hydrating, cancer-fighting, and a delicious SIBO-friendly powerhouse.
Strawberry Cucumber Refresher
Summer sunsets call for a refreshing cocktail. The cucumber balances the sweetness and the strawberries and lime bring the tangy fruit goodness.
Tomato Basil Panzanella
This popular Tuscan salad made of tomatoes and crunchy bread is a summer delight. The fresh flavors and textures are simply wonderful.
Heirloom Tomato & Arugula Salad
This is an ode to the last of the season’s tomatoes. A perfect summer dish bursting with flavors and nutrients.
Roasted Tomato & Chard Frittata
There’s a garden of goodness in this one-pan breakfast dish. Each serving delivers a healthy dose of vegetables and flavor, satisfying enough for any meal of the day.
Simple Summertime Tomato Sauce
During the dog days of summer, take advantage of the abundance of ripe tomatoes and make several quarts of tomato sauce to keep in the freezer.
Chocolate Sauce
A dessert topping staple. No one will believe this took you under 5 minutes to whip up.
Lemongrass Chicken Lettuce Wraps
These are great served with carrot jicama slaw or pickled carrots. Can be served family-style with toppings and lettuce in little bowls so everyone can assemble their own wraps.
SIBO Friendly Summer BBQ Recipes
Gut-friendly and flavorful favorites that are sure to please the entire crowd at your next backyard summer celebration.
Turkey Burger with Special Sauce
These burgers have some hidden vegetables to balance your meat intake and increase your vegetable servings.
Sautéed Zucchini with Red Onions & Lime
Zucchini has a mild flavor and most people think it demands layers of flavors, but in actuality, it can sing on its own with the addition of just a few...
Green Bean Potato Salad
A lighter version of potato salad and great for summer picnics.
Mint Julep Cocktails - 3 Ways
Whether you're celebrating the Kentucky Derby or just looking for a refreshing drink that won't upset your digestion, these Mint Julep recipes are sure to hit the spot.
LFE Approved Brunch Recipes
From savory egg dishes to sweet treats, there are plenty of options that will please your taste buds and help you stay symptom-free at your next brunch.
Prosciutto with Melon
When cantaloupe is in season and ripe, this is one of the easiest and most delicious ways to enjoy it.
Grapefruit Mint Caipiroska
Based on a popular Brazilian cocktail, but made with vodka, the caipiroska has a lighter and more straightforward flavor profile.
Chicken Kebabs
This colorful easy weeknight dinner can be prepped in advance and seasoned in different ways depending on what marinade you use.
Raspberry Mint Julep
Add a fruity twist to the classic Mint Julep with this raspberry-infused recipe. The perfect balance of sweet and tart.
Skinny Mint Julep
With sparkling water and less sugar you can indulge in the refreshing taste of a Mint Julep without any of the guilt or digestive discomfort.
Classic Mint Julep
This refreshing and flavorful cocktail is easy to make and won't leave you feeling bloated or uncomfortable.
Low Fermentation Mac & Cheese | as featured in goop
This is a lovely mac and cheese to make and serve right out of the pot and topped with extra-crispy crumbs.
LFE Cashew Sour Cream | as featured in goop
As featured in Goop, here's a rich, tangy, and tasty replacement for the typical dairy-based sour cream.
SIBO Safe Bone Broth
This flavorful and SIBO friendly bone broth has so many uses: as a base for a soup, a liquid for rice or just on its own.
SIBO Friendly Summer Cocktails
Summer is the season where routines take a holiday and relaxation rules. Enjoy three SIBO friendly cocktail recipes from The Good LFE Cookbook.
Blueberry Rhubarb Crumble
This sweet treat is SIBO friendly of course and is one of our favorite desserts. Lovely topped with whipped coconut or cashew cream.
Watermelon & Basil Salad
This bright and refreshing watermelon salad is SIBO safe and gluten free. Simple to make a great as a starter or dessert.
Insalata Tricolore with Lemon Citronette
This classic Italian salad that gets its name from the three colors of the Italian flag and can be prepared as a SIBO safe meal or side.
Almond Butter Bites
Packed with protein, these almond butter bites are delicious snacks. They are easy to make and make a great activity to do with kids.
Orzo with Spinach & Roasted Tomatoes
Bright and flavorful this is the perfect partner to a roasted fish or as a light lunch with a leafy salad.
Grilled Tuna with Orange, Grapefruit & Olive Oil
Our SIBO friendly grilled tuna is light, bright and quick to make. Serve on top of a watercress or arugula salad or for a heartier option over rice.
Zucchini & Parmesan Salad
An invigorating, elegant use of summer's abundance of zucchini. A light, refreshing, easy to prepare dish.
Corn Cakes with Cherry Tomatoes
These corncakes are a lovely appetizer, cocktail party finger food, or a unique addition to a brunch menu. As always SIBO friendly.
Crispy Cornflake Chicken
Our crispy chicken is not only SIBO and IBS friendly but also gluten-free. We marinate it in lactose-free "buttermilk" for extra flavor.
Carrot Romesco Sauce
Our carrot-based Romesco is a delicious and versatile spread that can be used as a dip, topping or sauce - even better our version is SIBO friendly.
Crab Cakes with Simple Cornichon Remoulade
Almond meal and a few shrimp ground into a sticky paste hold these crab cakes together without overpowering the crab’s natural sweetness.
Discover Hundreds of LFE Friendly Recipes
Packed with delicious, fresh and easy-to-execute recipes, our cookbook opens up a new world of eating options for anyone contending with SIBO, IBS or other gut health issues. Every recipe follows Low Fermentation Eating and is designed to maintain your microbiome balance and bring back the joy of eating.