Elimination Diet Recipes: Simple Recipes to Keep You Sane
So you got struck with the 2 by 4 that is the Elimination Diet. If your food allergies are weighing you down or your body is super inflamed, you have made the right decision.
But listen, it’s daunting.
My reaction was likeI can eat what? What are Job’s tears? No coffee, huhhhhh?!!!
But my final question was the best one (and the only one I said out loud) – do you have any recipes?
My Family: Meat & Potatoes
I am the main chef in our world. With being on the Elimination Diet, I also had to make the meal work for the rest of my family. This usually isn’t challenging. However with Ms P just learning to eat, DH being a meat & potatoes guy and Mr J, well, sometimes not eating it made it harder.The recipes that my naturopath supplied me I felt more ethnic in nature, but I needed to make it work for my family.
Here are the parameters of my Elimination Diet:
- gluten free, yeast free, egg free
- dairy free
- no sugar, except raw honey & maple syrup
- limited fructose, 15-25g a day
- no coffee, alcohol
- no nightshade vegetables (tomatoes, potatoes, eggplant, peppers)
- no corn or bananas
For me, I was already gluten/yeast/egg free as those sensitives bothered me the most. Of everything else that I avoided, I missed coffee and cheese.
OMG, need elimination diet recipes….what do I eat?
Breakfast
- Quinoa Breakfast Bowl: heat 1 cup quinoa, 1/2 cup berries (frozen or fresh), 1/4 cup nuts, 1 cup non-dairy milk & 2 tbsp of maple syrup
- Apple-Cinnamon Oatmeal: heat 1 cup of gfree oats, 1/2 apple peeled & chopped, 1/2 tsp cinnamon. Add 1 cup of non-dairy milk
- Sweet Turkey Meatballs & Pan-fried Kale: Put 3 tbsp of flaxseed meal with 1.5 tbsp of water mixed in a small bowl aside. mix 1 pkg of ground turkey with 3 green chopped onions, 2 tbsp of maple syrup, 1 cup of gfree oats & flaxseed egg – mix & form balls. Fry in pan with coconut oil or grapeseed oil. When done, throw in kale and fry.
- Chai, Buckwheat & Hemp Cereal, Berries & Dates: 2 tbsp of cereal, 5 mejidool dates and berry of your choice.
- Gfree Pancakes with Fruit: 1 cup Cuisine Soleil 4 grain pancake mix(follow directions on the bag, use flax egg), add berries & real maple syrup
- Rice Cake with Almond Butter: Rice cake, slather in almond butter. Enough said – great for a quick breakfast!
- Quinoa Flakes: Same as Breakfast Bowl just try flakes instead – texture’s like Cream of Wheat.
- Smoothies:Use almond milk, plant based protein powder (VEGA), ice cubes and fruit.
Lunch
- Extra portion of dinner: Make extras of whatever dinner was – super easy, just reheat.
- Avocado Tuna Salad & Zucchini Noodles: Spiralize zucchini into noodles, put aside. 1 can of tuna, mix with 1 avocado, squeeze of lemon juice, salt/pepper. Add in other veg like radishes, cucumbers, as desired.
- Chicken Bone Broth Soup: Make Easy Crockpot Chicken, throw bones in slow cooker, add enough water to cover. Chop & put in 3 carrots, 2 celery stalks & 1 onion. Simmer on low for 3-4 hours. Use colander to remove everything and drain liquid back into slow cooker. Add in any meat from bones that’s viable. Add in 4 carrots, 3 celery stalks, 2 onions, 2 cups of quinoa cooked or gfree noodle of choice for a simple soup.
- Rice with Broccoli, Zucchini and Avocado
- Vegetable Sushi, or Quinoa Sushi (remove red pepper)
- Bean Salad with Celery, Cucumber & Radishes: 1 can of chickpeas or cannelli beans rinsed, add veggies noted, 3 tbsp extra virgin olive oil, 1 tbsp balsamic vinegar for dressing
- Spinach Salad with Snap Peas, Green Onion, Cucumber and Olives
- Miso Power Soup with Kale & Vermicelli: 2 cups of gfree chicken broth, mix in 1 tbsp of miso (check your type, some aren’t ok), simmer with 3 leaves of kale for several minutes. Add vermicelli for two minutes then serve.
Dinner
- Grilled Salmon with Fresh Vegetables: Brush or spray salmon with grapeseed oil, Add 1 pinch of garlic salt, 2 tbsp of dried dill and BBQ. Add fresh vegetables on the side.
- Turkey Burger with Spicy Brussell Sprouts: Recipes from Joyous Health– seriously, go get this book.
- GFree Pasta with Vegetable Marinara Sauce, Turkey Meatballs: See Sweet Turkey Meatballs above, omit maple syrup add 1 tbsp of garlic salt instead.
- Stuffed Portabella Mushroom Caps with Creamy Spinach-Artichoke Dip: Clean mushrooms & brush with grapeseed oil, BBQ then add Dip to middle & grill until slightly melted.
- Steak with a Side of Rice & Vegetables
- Easy Crockpot Chicken with Root Vegetables: We tossed vegetables under the chicken like carrots, parsnips, beets etc. They cooked while the chicken cooked making a super fast dinner.
- Creamy Avocado Pasta: use gfree noodles
Snacks
- Guacamole with Wrap Chips: take gfree wrap, cut into pie shapes using pizza butter, drizzle grapeseed oil on them & 1 tbsp garlic salt, 1 tbsp onion salt. Broil on HIGH in the oven until browning. Make your own guacamole or check the ingredients of the pre-made ones at your local store.
- Spiced Chickpeas
- Vegetables and No-Dairy Ranch
- Power Balls: So many great recipes, including ones with Almond Pulp
- Chocolate Avocado Pudding
- Dates, Nuts or Make Your Own Trail Mix
Drinks
- Fizzy Lemon Water:2 cups of sparking water, 1 lemon sliced, maple syrup to taste, stir & add ice
- Iced Tea:Tassamio Tea Discs are all ok (if you have one), if not make some ice tea by combining in a pitcher: 2 tea bags with 8L+ of water (depending on how you like it), sweeten with maple syrup and chill in the fridge.
- Green Tea with Honey
- Holly’s Green Juice
Need more? Check out my Pinterest board, I’m always adding to it.
Follow The Inspired Home's board Elimination Diet on Pinterest.
I hope this helps inspire you, and gives you a jumping off point for success. You can do it!
a passionate recreation coordinator by day, crazy farm mama of two by night. i live outdoors: growing my own food, camping and hiking with my border collie with two active kids in tow. when I’m not writing, I’m experimenting with recipes, and crafts – or anything else that might keep the monkeys entertained.
FAQs
Starchy foods: Avoid wheat, barley, corn, spelt, rye, oats, and bread. Also avoid other gluten-containing foods. Meat and fish: Avoid processed meats, cold cuts, beef, chicken, pork, eggs, and shellfish. Dairy products: Eliminate all dairy, including milk, cheese, yogurt, and ice cream.
What are the top 8 foods on the elimination diet? ›
We left out the top eight foods most commonly associated with food intolerances, food sensitivities and food allergies—milk, eggs, tree nuts, peanuts, wheat, soy, fish and shellfish. We set this plan at 1,500 calories a day but included modifications to make it 1,200 calories or 2,000 calories, depending on your needs.
What foods help with elimination? ›
Fiber
- whole grains, such as whole wheat bread and pasta, oatmeal, and bran flake cereals.
- legumes, such as lentils, black beans, kidney beans, soybeans, and chickpeas.
- fruits, such as berries, apples with the skin on, oranges, and pears.
- vegetables, such as carrots, broccoli, green peas, and collard greens.
Eliminate gluten, avoiding any foods that contain wheat, spelt, kamut, oats, rye, barley, or malt. This is the most important part of the diet. Substitute with brown rice, millet, buckwheat, quinoa, gluten-free flour products, or potatoes, tapioca and arrowroot products. Eliminate fatty meats like beef, pork, or veal.
Can you drink coffee on an elimination diet? ›
◦ Clean out your cabinets and fridge of foods and ingredients that contain sugar in all forms including high-fructose corn syrup, sugar substitutes and artificial sweeteners, artificial ingredients (if you can't pronounce it, it's probably not natural), trans-fats, coffee, alcohol, and processed ”junk” foods.
What fruit can you eat on an elimination diet? ›
Eat these foods:
– Fruits: apples, blueberries, cherries, nectarines, lemons, grapes, peaches, mangos, raspberries… – Vegetables: carrots, beets, onions, garlic, celery, broccoli, spinach, lettuce, kale, cabbage, asparagus, leeks, bok choy, cauliflower, brussel sprouts, sweet potatoes, yams…
Can I eat rice on an elimination diet? ›
Exclude citrus fruits and vegetables like tomatoes, potatoes, and eggplant. Starch: You should consume rice and buckwheat and avoid corn, barley, spelt, rye and other products which contain high gluten. Legumes: Avoid consuming legumes such as soybean, tempeh, tofu, soya milk, peas, lentils and all forms of beans.
What meat can you eat on elimination diet? ›
Allowable Foods in Representative Elimination Diets*
| Food | Diet No. 1 (No beef, pork, fowl, milk, rye, or corn) |
|---|
| Vegetables | Artichokes, beets, carrots, lettuce, spinach |
| Meats | Lamb |
| Flour (bread or biscuits) | Rice |
| Fruits | Grapefruit, lemons, pears |
5 more rowsThis means no bread, wheat, pasta, or gluten in any form. You are also eliminating dairy and dairy products – milk, cheese, yogurt, and butter. During the elimination diet you will need to avoid these items in the whole food form, while also eliminating the ingredients in all foods you eat.
What simple trick empties your bowels immediately? ›
Try drinking warm liquids like herbal tea or water, which can stimulate bowel movements. Gentle abdominal massage or light exercise like walking may also help.
Whole grains are rich in fiber and will help to cleanse the colon. Oats, oatmeal, brown rice, and quinoa are all great sources. Try to incorporate 3 – 5 servings per day into your meals. Broccoli, cauliflower, kale, and most leafy greens are fiber-dense and are always healthy choices.
What are the 6 food elimination diet instructions? ›
Six Food Elimination Diet
Take the top 6 most common food allergens out of your diet for 6-8 weeks (milk products, eggs, wheat, soy, peanut/tree nuts, and fish/shellfish). We then perform an EGD test with biopsy to retest the esophagus for narrowing or inflammation. Your symptoms may or may not improve.
What to drink on an elimination diet? ›
FOODS ALLOWED Beverages Juice, soda, sports drinks, coffee, tea and rice, oat, potato, hemp or coconut milk. Breads, crackers, flours, pasta and cereal made from the following: amaranth, arrowroot, barley, buckwheat, cassava, chickpea, lentil, millet, oats, potato, quinoa, rice, rye, sago, tapioca, and T'eff.
How long does it take to see results from an elimination diet? ›
The goal of an elimination diet is to cut out foods long enough to calm the immune system so when you start adding foods back in, you'll clearly notice a reaction, says Turner. Typically, two to three weeks is a good time frame for accomplishing this.
Can you eat bacon on an elimination diet? ›
Avoid all forms of pork and beef. Avoid white potato and any other vegetable eaten more than twice per week. Avoid all yeast containing foods including bread, wine, vinegar, mushrooms, vitamins, condiments and dried fruits. Avoid all coffee, tea and alcohol products.
What is the base elimination diet? ›
The Elimination Diet guides individuals to include or exclude certain foods. Those foods that are avoided are those generally eaten often, even several times daily, including wheat and other gluten-containing grains, dairy, refined and artificial sweeteners, corn, beef, pork, eggs, and soy.
What is an elimination diet when is it usually recommended? ›
In an elimination diet, a food or group of foods is removed from a persons diet for a set period of time. This helps to determine whether specific foods or ingredients in foods contribute to symptoms. Diets are individualized based on each patients history, eating patterns, and overall symptom picture.
How do I start the 6 food elimination diet? ›
Six Food Elimination Diet
Take the top 6 most common food allergens out of your diet for 6-8 weeks (milk products, eggs, wheat, soy, peanut/tree nuts, and fish/shellfish). We then perform an EGD test with biopsy to retest the esophagus for narrowing or inflammation. Your symptoms may or may not improve.
What are the 6 food elimination diet? ›
Avoid all forms of fish and shellfish including fish sauce and oyster sauce. Read food labels and avoid foods that 'may contain' fish or shellfish. The following tables will show you what you can and can't eat while on the 6FED, avoiding wheat (W), milk (M), eggs (E), soy (S), nuts (N) and fish/shellfish (F).
– seriously, go get this book.
