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IFM Phytonutrient Food Plan

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ARMENIAN TOMATO CUCUMBER SALAD-1

Armenian Cucumber-Tomato Salad

MIDDLE EASTERN BRAISED LENTILS AND CARROTS VEGAN

Middle Eastern Braised Lentils and Carrots

LEMON BLUEBERRY CHIA PUDDING DAIRY-FREE VEGAN

Lemon-Blueberry Chia Pudding

CURRIED CHICKPEA AND CABBAGE STIR-FRY-11

Curried Chickpea and Cabbage Stir-Fry

GLUTEN-FREE EGG-FREE APPLE ALMOND MUFFINS-1

Apple-Almond Muffins (gluten-free + egg-free)

FRIED HARISSA CHICKPEAS AND EGGS-1

Fried Harissa Chickpeas and Eggs

CHOCOLATE PISTACHIO CUPS-3

Chocolate Pistachio Cups

THAI QUINOA AND TOFU SALAD WITH CREAMY PEANUT-GINGER DRESSING-1

Thai Quinoa and Tofu Salad with Creamy Peanut-Ginger Dressing

ANTI-INFLAMMATORY BLACK LENTIL KALE GINGER SOUP-1

Black Lentil, Kale, and Ginger Soup

LOW-HISTAMINE CRANBERRY RICOTTA CAKE GLUTEN-FREE-1

Cranberry-Ricotta Cake (gluten-free)

SHAVED BRUSSELS SPROUTS POMEGRANATE SALAD WALNUT HARISSA DRESSING DAIRY-FREE-1

Shaved Brussels Sprouts and Pomegranate Salad with Walnut-Harissa Dressing

ROASTED WILD SALMON WITH DILL AND GOAT CHEESE-1

Roasted Salmon with Goat Cheese and Dill

ANTI-INFLAMMATORY WINTER FRUIT SALAD-1

Winter Fruit Salad

GRAIN-FREE NUT-FREE PEAR CARDAMOM MUFFINS-1

Pear Cardamom Muffins (grain-free + nut-free)

RADICCHIO-FENNEL-ARUGULA SALAD MAPLE-CAYENNE PUMPKIN SEEDS-1

Radicchio, Fennel, and Arugula Salad with Maple-Cayenne Pumpkin Seeds

INSTANT POT WILD RICE MUSHROOM PILAF-1

Instant Pot Wild Rice and Mushroom Pilaf

ROASTED ROOT VEGETABLES WITH DAIRY-FREE PARSLEY PESTO-1

Roasted Root Vegetables with Parsley Pesto (dairy-free)

SIMPLE ROASTED DELICATA SQUASH-1

Simple Roasted Delicata Squash

ROOT VEGETABLE PANCAKES LOW-FODMAP NIGHTSHADE-FREE-1

Root Vegetable Pancakes (gluten-free + dairy-free)

PEAR POMEGRANATE ARUGULA SALAD CITRUS-CIDER VINAIGRETTE-1

Pear, Pomegranate, and Arugula Salad with a Citrus-Cider Vinaigrette

ROASTED BUTTERNUT SALMON AND KALE SALAD-1

Roasted Butternut Squash, Salmon, and Kale Salad with a Citrus-Balsamic Vinaigrette

KALE-BASIL PESO PASTA ROASTED CHICKPEAS CARROTS VEGAN GLUTEN-FREE-2

Kale Pesto Pasta with Roasted Carrots and Chickpeas (dairy-free)

PURPLE CABBAGE VEGETABLE DETOX JUICE-2

Purple Vegetable Juice

PEANUT BUTTER OAT TRUFFLES-1

Peanut Butter Oat Truffles

SIMPLE DETOX SALAD-1

Simple Detox Salad

MEXICAN PINTO BEANS GLUTEN-FREE VEGAN-1

Mexican Pinto Beans

GAPS SCD PUMPKIN CUSTARD-1

Pumpkin Custard

ROASTED BEET AND BUTTERNUT SALAD WITH GINGER-CARDAMOM-LIME DRESSING-2

Roasted Butternut and Beet Salad with a Ginger-Cardamom Dressing

GINGER-KALE DETOX SMOOTHIE-1

Ginger-Kale Detox Smoothie

SHEET PAN ROASTED VEGETABLES-LOW-FODMAP-2

Sheet Pan Roasted Vegetables