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DASH Diet
Recipes
Roasted Salmon with Goat Cheese and Dill
Raspberry-Lemon Thumbprint Cookies
(gluten-free)
High-Protein Jalapeño-Cheddar Waffles
Pear Cardamom Muffins
(grain-free + nut-free)
Cornmeal Buttermilk Drop Biscuits
(gluten-free + egg-free)
Simple Roasted Delicata Squash
Root Vegetable Pancakes
(gluten-free + dairy-free)
Pear, Pomegranate, and Arugula Salad with a Citrus-Cider Vinaigrette
Pear-Cardamom Frangipane Tart
(grain-free)
Maple Pecan Pie
(gluten-free + egg-free)
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Fructan-Free
Main Dishes
Recipes
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Sheet Pan Roasted Chicken and Winter Squash
Roasted Salmon with Goat Cheese and Dill
Ginger Coconut Turkey Soup
Chipotle Burger and Roasted Sweet Potato Bowls
Mustard Green, Chicken, and Ginger Fried Rice
Roasted Paprika Chicken and Potatoes
Simple Rice and Veggie Stir-Fry
Herbed Almond Pizza Crust
Blueberry Chicken Antioxidant Salad
Fructan-Free
Breakfast
Recipes
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Turkey, Kale, and Carrot Hash
Smoked Salmon Frittata
Lamb Breakfast Sausage Tacos
Turkey Sweet Potato Hash
Roasted Squash and Corn Frittata
Celeriac-Rutabaga Hashbrowns
Summer Fruit Bowls
Teff Porridge
Sweet Potato-Kale Hash
Fructan-Free
Lunch
Recipes
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Rosemary Salmon Burgers
Sautéed Tofu and Spinach
Chicken Salad Lettuce Wraps
Smoked Salmon Nourish Bowl
Basic Riced Cauliflower
Rice and Garbanzo Bean Salad with Kale
Creamy Green Detox Soup
Chicken and Wild Rice Salad with Tangerines
Avocado Rice Cakes
Fructan-Free
Side Dishes
Recipes
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Baked Winter Squash
Lemon-Walnut Green Bean Salad
Rutabaga Turnip Mash
Simple Roasted Delicata Squash
Roasted Yams with Rosemary
Roasted Bok Choy
Mashed Cauliflower with Chives
Coconut Brown Rice
Masala Roasted Cauliflower
Fructan-Free
Appetizers
Recipes
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Thai Salad Rolls
Roasted Cherry Tomatoes
Roasted Cauliflower
Lemon-Curry Roasted Cauliflower
Orange-Honey Fig Jam
Zucchini Fritters
Sweet and Spicy Kale Chips
Gluten-Free Quinoa-Seed Crackers
Rosemary Cheese Crackers
Fructan-Free
Desserts
Recipes
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Coconut-Cinnamon Roasted Sweet Potatoes
Brown Rice Crispy Treats
Chocolate-Macadamia Nut Clusters
Maple Caramel Corn
Maple-Sunbutter Candy
Healthy Fruit Gel
Blueberry Orange Coconut Swirl Popsicles
Vanilla Coconut Snowballs
Gluten-Free Blueberry-Lavender Cake
Fructan-Free
Beverages
Recipes
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Winter Green Smoothie
Creamy Almond-Kale Smoothie
Creamy Green Smoothie
Pineapple-Ginger Green Smoothie
Cucumber Kale Cleanser
Pineapple Mint Smoothie
Creamy Almond-Kale Smoothie
Tropical Green Smoothie
Cucumber-Ginger-Cilantro Juice
Fructan-Free
Snacks
Recipes
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No-Bake Cookie Bars
(nut-free + dairy-free)
Hot Mulled Cider
Grain-Free Peanut Butter Cookies
Cranberry-Oat Bars
Carrot-Cucumber-Ginger Juice
Toasted Sunflower Seeds with Coconut Aminos
Blueberry-Almond Thumbprint Cookies
(grain-free + egg-free)
No-Cook Chocolate Custard
Berry-Cabbage Detox Smoothie
Fructan-Free
Condiments
Recipes
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Raspberry-Lemon Vinaigrette
Creamy Miso Ginger Dressing
Soured Coconut Cream
Hollandaise Sauce
Cherry Balsamic Vinaigrette
Honey–Poppy Seed Vinaigrette
Ghee
Fig-Balsamic Vinaigrette
Homemade Pumpkin Seed Butter
Fructan-Free
Kitchen Staples
Recipes
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Garlic Infused Olive Oil
Low-Oxalate Chicken Broth
Sun-Dried Tomatoes
Homemade Grain-Free Baking Powder
Low-FODMAP Chicken Broth
Fructan-Free Safe with Modifications
Here are some recipes you can modify.
Molasses Spice Cookies
(grain-free)
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
(dairy-free + gluten-free)
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
