Savory Oatmeal with Grated Zucchini & Eggplant
Savory oatmeal is a great alternative to traditional oatmeal because it is rich in protein, quality fat, and provides a serving of veggies! You can use whatever veggies you like in place of zucchini and eggplant. I highly recommend choosing pasture-raised eggs because they contain more nutrients, especially vitamin A and E, compared to conventional alternatives. 

Makes 1 serving
Time: 5-10 minutes
 
INGREDIENTS
½ cup old fashioned rolled oats
1 cup + water
1 cup grated zucchini and eggplant (or any other chopped/grated veggie)
Spices
Dulse granules to taste
Salt and fresh ground pepper to taste
Grass-fed butter or olive oil
2 eggs
Optional Toppings: avocado slices, basil, grated cheese, hot sauce, etc
 
DIRECTIONS
In a medium sauce pan add the rolled oats, water, your choice of veggies and cook until the veggies are tender. You may need to add more water during the cooking process. Season with salt and pepper and your choice of spices. Smoked paprika or curry powder go really well with zucchini and eggplant. 
 
Meanwhile in a cast iron skillet, add your choice of fat, and heat over medium. Fry up two pasture raised eggs. Season with salt and pepper. Transfer the oatmeal into a bowl, top with fried eggs, and top with your choices of toppings.  
 
Note: To keep recipe low FODMAP choose veggies that are safe per the Monash University Low FODMAP app. Do not add onions or garlic. 
 
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This dish is delicious with in-season tomatoes and zucchini from the farmer’s market. The tomatoes, hands down, make the dish. Add your choice of protein whether its diced organic Italian chicken sausage or ground grass-fed beef or poultry. If you choose the latter, you will need to be more generous with the salt.

Makes 2 servings. 
​Time: ~ 15-20 minutes

INGREDIENTS
1 tablespoon extra virgin olive oil
4 large cremini mushrooms, finely chopped
½ medium yellow onion, finely chopped
Your choice of protein (2x chopped organic chicken sausage or ½ lb ground grass-fed meat)
1 teaspoon fennel seeds
Chili flakes to taste
2 large cloves garlic, finely minced
2 large ripe beefsteak tomatoes 
2 large yellow zucchini (green is ok too)
½ cup red wine 
Salt and fresh ground pepper to taste
2 – 2oz servings of spaghetti pasta (cooked to package instructions)
Toppings: extra virgin olive oil, grated pecorino/parmesan, fresh basil
 
DIRECTIONS
Bring a large pot of water to boil and cook pasta per package instructions. Julienne the two large zucchini into thin pasta like threads using a julienne peeler. Dice the remaining core and set aside. 
 
Meanwhile, heat a large cast iron pan over medium and add the olive oil. Once warm add the diced mushrooms, yellow onion, diced zucchini core, and your choice of protein. Season with fennel seeds and chili flakes. If using ground meat, season with ½ teaspoon salt. Once the meat is cooked and veggies tender, add the garlic and chopped tomatoes. Stir well and cover with lid. Let simmer on medium low. 
 
After about 5 minutes, add the red wine, stir, and cover with lid to retain moisture. Allow to simmer on low until the tomatoes are completely broken down and the mixture is soupy. Season with additional salt and freshly ground pepper to taste.  
 
Divide the zucchini noodles (zoodles) into two pasta bowls and heat briefly in the microwave for 1-2 minutes or until tender. Top each with 1 serving of cooked spaghetti pasta and stir to combine. Divide the tomato sauce over top and garnish with a drizzle olive oil, grated cheese, and plenty of chopped basil. 

Notes: Jovial gluten free spaghetti pasta is one of the best GF alternatives. To keep recipe dairy free simply skip the cheese topping. 

 Stuffed Eggplant
This is a great recipe for IBS/SIBO patients because it can easily be made Low FODMAP and is super flavorful! I served this stuffed eggplant with curried extra firm sprouted tofu, and butter lettuce tossed with EVOO, lemon juice, splash balsamic, pecorino, and pepper. 

Serves 2-4
Time: ~40 min

INGREDIENTS
1 large eggplant
Extra virgin olive oil
Smoked paprika (also known as Spanish paprika)
Salt and fresh ground pepper
1/2 medium onion
1 medium zucchini
1 medium tomato
Handful or two of baby spinach
1-2 cloves garlic, minced
Chili flakes

DIRECTIONS
Preheat oven to 425 degrees Fahrenheit. Scrape out eggplant flesh (set aside) and brush the eggplant "boat" liberally with EVOO, salt pepper and smoked paprika. Bake upside down in glass dish until tender ~20 minutes. Let the eggplant sit upside down after removing from oven for 5 minutes to allow it to steam. 

Meanwhile chop the leftover eggplant flesh, zucchini, and tomato. Heat a medium or large skillet over medium heat and add 1-2 tablespoons extra virgin olive oil. Once warm, add the chopped veggies, and reduce heat to medium-low.  Season mixture with salt and Pepper. Stir in spinach, chopped garlic and chili flakes if desired. Cover with lid and cook until the veggies are very soft. 

Turn over the eggplant “bowls” and fill with veggie mixture. Top with chèvre, feta, and parmesan (or any cheese of your choice). Return to oven and bake until cheese is melted, ~5-10 minutes. Serve  warm. You can also divide these up into 4 portions for a smaller side dish. 

Note: You can also add ground grass-fed meat or extra firm tofu to the veggie mixture if you want to make this an entree vs a side.

**To make this Low FODMAP, then replace the regular onion with green onions (green parts only), and omit the garlic (it still tastes amazing without!).
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