Jan 14, 2026
Low FODMAP Breakfast: Lemon Ricotta Pancakes
Nothing says Valentine’s Day like a slow, cozy breakfast in bed. These light, fluffy lemon ricotta pancakes feel indulgent and special, but they’re also SIBO-friendly, so you can enjoy the morning without digestive stress. Substitute lactose-free ricotta cheese and milk for a low-FODMAP option.
The soft citrus flavor, tender texture, and warm-from-the-pan comfort make these perfect for sharing under the covers — maybe with a love note and a hot cup of tea on the side. This recipe is courtesy of Dr. Rachel Paul’s Low-FODMAP diet.
Preparation time: 30 minutes
Servings: 8 pancakes
Ingredients
1 cup gluten-free all-purpose flour
1 tablespoon sugar
1 teaspoon baking powder
¼ teaspoon salt
Zest of 1 lemon
¾ cup ricotta cheese (for easier digestion use lactose free version)
2 large eggs
¼ cup milk (for easier digestion use lactose free version)
1 tablespoon fresh lemon juice
1 teaspoon vanilla extract
Butter or oil for cooking
Instructions
In a bowl, whisk together flour, sugar, baking powder, salt, and lemon zest.
In a separate bowl, mix ricotta, eggs, milk, lemon juice, and vanilla until smooth.
Gently fold the wet ingredients into the dry ingredients until just combined.
Heat a nonstick pan over medium heat and lightly grease.
Cook pancakes in small rounds, flipping once bubbles form, until golden and cooked through.
Serve warm.
LFE Main Course: Rosemary & Olive Oil Lamb Chops
Set the tone for an unforgettable Valentine’s evening with perfectly seasoned Rosemary & Olive Oil Lamb Chops, designed to be both flavorful and gentle on sensitive digestion. With fragrant herbs and a simple olive-oil marinade, this dish feels like a restaurant-worthy centerpiece. The recipe is courtesy of The Good LFE Cookbook.
Preparation time: 4 hours 30 mins (including 4 hours to marinate)
Servings: 6-8
Ingredients
18–24 lamb chops (depending on size)
½ cup rosemary, roughly chopped (about 3 large sprigs)
8 garlic cloves, crushed but left mostly whole (remove before cooking)
1½ tbsp sumac (reserve ½ tbsp for finishing)
3 tbsp extra virgin olive oil
1 tbsp salt + extra flaky salt to finish
Freshly ground black pepper
Instructions
Lay the lamb chops out on a sheet pan and generously season both sides with salt and pepper.
In a small bowl, mix rosemary, garlic, sumac and olive oil into a loose paste, then spread it evenly over both sides of each chop.
Cover and refrigerate for about 3 hours to let the flavors develop, then remove from the fridge 1 hour before cooking to bring closer to room temperature.
Before cooking, remove the garlic pieces so they don’t burn. Heat a large skillet or grill over high heat.
Cook the chops until browned and just cooked through — about 2–3 minutes per side (adjust for chop thickness).
Remove from heat and finish with remaining sumac, a sprinkle of flaky salt, and a final grind of pepper.
Low FODMAP Dessert: Chocolate Tart
End your Valentine’s Day dinner on a rich, cozy note with this low-FODMAP chocolate tart. It’s smooth, deeply chocolatey, and elegant without being heavy — the kind of dessert meant to be shared slowly, candlelight flickering, plates pushed close together.
Because it’s SIBO-friendly and naturally portionable, you get all the indulgence with none of the post-dessert discomfort. One small slice is more than enough to satisfy. Recipe adapted from Fody’s Gut-Friendly Recipes.
Preparation time: 2 hour 30 mins (including time for pie to chill)
Servings: 8
Crust Ingredients
2 cups (9 ounces/255 g) low-FODMAP cookie crumbs, such as Schar's gluten-free Honeygram crackers
6 tablespoons (85 g) unsalted butter, melted
Filling Ingredients:
19 ounces (539 g) semisweet or dark chocolate, finely chopped
1 1/2 cups (360 ml) lactose-free heavy cream
Cooking Directions:
Preheat oven to 375F/190C.
Coat a 10-inch (25 cm) loose-bottomed, fluted tart pan with nonstick spray; set aside.
Prepare the crust by stirring together the cookie crumbs and melted butter. Press the mixture into the prepared tart pan, creating an even layer along the bottom of the pan and the sides.
Bake the crust for about 10 minutes or until dry and lightly browned. Remove the crust from the oven and leave it to cool completely on a wire rack.
Prepare the filling while the crust cools. Place the cream in a medium size sauce pan on Medium-Low heat. Add the chopped chocolate to the cream, stirring constantly with a wire whisk to ensure the chocolate melts fully without letting the cream boil. Continue to whisk until the mixture is smooth. Pour the mixture into the crust.
Place the crust in the fridge to chill until the filling has firmed up. This should take at least 2 hours. The tart may be refrigerated for up to 2 days, covered with plastic wrap after it has chilled to set the filling. Unmold the tart from the pan when ready to serve. Serve cold, in thin slices.