Steady Table
Steady Table
A 90-Day Low-FODMAP Kitchen
Pantry
Menu
Market
Recipes
Notes
Sign in
04
Recipes
Breakfast
22
A → Z
Mosaic
Breakfast
Berry-coconut smoothie
Mixed berries blended with coconut and flax.
5 min
Breakfast
Blueberry chia pudding
Plain coconut chia with blueberries.
5 min + overnight
Breakfast
Cassava crepes, lemon & maple
Thin grain-free crepes with lemon and maple.
15 min
Breakfast
Cassava-flour pancakes, maple & berries
Grain- and egg-free pancakes with maple and blueberries.
15 min
Breakfast
Coconut yogurt & kiwi bowl
Coconut yogurt with kiwi and tiger nuts.
4 min
Breakfast
Coconut yogurt parfait
Layered coconut yogurt, raspberries and seeds.
4 min
Breakfast
Coconut–blueberry chia pudding
Make-ahead coconut chia with blueberries and toasted seeds.
5 min + overnight
Breakfast
Green ginger smoothie
Spinach, ginger and banana blended with coconut.
5 min
Breakfast
Green-banana coconut porridge
Warm porridge of mashed firm banana, coconut and chia.
12 min
Breakfast
Grilled salmon with basil & lemon
Grilled salmon brushed with basil oil, finished with a squeeze of lemon.
20 min
Breakfast
Kiwi chia pudding
Coconut chia topped with fresh kiwi.
5 min + overnight
Breakfast
Pineapple-coconut chia pudding
Coconut chia with pineapple and mint.
5 min + overnight
Breakfast
Pumpkin-spice chia pudding
Coconut chia with pumpkin purée and warm spice.
5 min + overnight
Breakfast
Salmon cakes over greens + avocado
Leftover salmon cakes on dressed greens.
8 min
Breakfast
Sardines/salmon over greens + avocado
Sardines or leftover salmon over greens.
8 min
Breakfast
Savory greens & fish bowl
Sautéed greens with leftover fish and avocado.
8 min
Breakfast
Strawberry-coconut smoothie
Strawberries and coconut over a banana base.
5 min
Breakfast
Sweet-potato & beef hash
Sweet potato, ground beef and kale.
15 min
Breakfast
Sweet-potato & pork herb hash
Sweet potato and ground pork with herbs.
15 min
Breakfast
Sweet-potato & turkey hash, ginger
The turkey hash with a gingery edge.
15 min
Breakfast
Sweet-potato & turkey herb hash
Sweet potato, ground turkey and kale, lifted with green-onion tops.
15 min
Breakfast
Tropical smoothie bowl
Thick pineapple-coconut bowl with seeds and berries.
6 min
Lunch
27
Lunch
Beef braise + sauteed chard
Reheated beef stew with chard.
6 min
Lunch
Big crunch bowl
Crunchy lettuce, cucumber and carrot with chicken.
12 min
Lunch
Big house salad
House bowl of endive, radicchio, fennel and chicken.
12 min
Lunch
Big market salad
Big leafy bowl with fennel, cucumber, hearts of palm and chicken.
12 min
Lunch
Chicken kebab + radicchio salad
Leftover kebab over radicchio and cucumber.
6 min
Lunch
Chicken lettuce cups
Chicken, cucumber and radish in lettuce cups.
8 min
Lunch
Chicken over fennel & radicchio
Sliced leftover chicken on a crisp fennel-radicchio salad.
8 min
Lunch
Chicken over watercress & fennel
Leftover chicken on watercress and fennel.
6 min
Lunch
Chicken paillard
Chicken breast pounded thin, seasoned and seared in olive oil.
10 min
Lunch
Chopped garden salad
Everything chopped small, with chicken and avocado.
12 min
Lunch
Cilantro-lime chicken
Chicken breasts marinated in a cilantro-lime blend, then grilled — the week's batch.
2 hr 25 min
Lunch
Cod over watercress & fennel
Leftover cod over watercress and fennel.
6 min
Lunch
Fish stew + green beans
Reheated fish stew with green beans.
6 min
Lunch
Foil-baked lemon salmon with dill
Salmon fillets baked in foil with dill, lemon, garlic-infused olive oil, and parsley.
45 min
Lunch
Ginger-lime poached chicken & daikon noodles
Poached chicken over daikon and cucumber ribbons.
12 min
Lunch
Lamb & radicchio salad
Leftover lamb with radicchio, cucumber and mint.
8 min
Lunch
Lemon roasted chicken
A whole roasted chicken flavored with lemon and olive oil.
1 hr 40 min
Lunch
Lemon-herb chicken & shaved fennel salad
Chicken over a fennel-watercress salad.
10 min
Lunch
Meatballs over spaghetti squash
Leftover meatballs over spaghetti squash.
8 min
Lunch
Pork wraps + cucumber
Leftover pork with cucumber in lettuce.
6 min
Lunch
Salmon & shaved fennel
Salmon over shaved fennel and watercress.
8 min
Lunch
Salmon, butternut & kale warm bowl
Leftover salmon over butternut and kale.
8 min
Lunch
Sardine & greens plate
Tinned sardines over watercress and cucumber.
6 min
Lunch
Shrimp & watercress salad
Leftover shrimp over watercress with a lime-ginger dressing.
8 min
Lunch
Simple roast chicken
A whole chicken, cut up and roasted with olive oil, salt and pepper — the week's batch.
1 hr 5 min
Lunch
Turkey hash over watercress
Reheated hash over watercress with avocado.
6 min
Lunch
Whole roast chicken & vegetables
A whole chicken roasted in a cast-iron skillet with carrots, parsnips and Brussels sprouts.
70 min
Dinner
28
Dinner
Bison steak & cassava fries
Seared bison with baked cassava fries and green beans.
30 min
Dinner
Chicken thighs with lemon-lime herb mojo
Roasted bone-in, skin-on chicken thighs marinated in a lemon-lime herb mojo.
45 min
Dinner
Coconut-curry chicken
Gentle coconut curry with turmeric and ginger over taro.
30 min
Dinner
Coconut-curry or fresh fish + butternut
Leftover curry, or quick fish, with roasted butternut.
25 min
Dinner
Coconut-ginger fish stew
Cod in a gingered coconut broth with bok choy and zucchini.
25 min
Dinner
Cod with preserved lemon & basil
Cod baked with preserved lemon and fresh basil.
20 min
Dinner
Ginger-herb chicken kebabs
Skewered chicken, zucchini and carrot over greens.
25 min
Dinner
Grilled oregano chicken
Grilled chicken breasts seasoned with garlic-infused olive oil and dried oregano.
15 min
Dinner
Lamb shoulder braise, rutabaga mash
Lamb shoulder braised until tender, over rutabaga mash.
2½ hrs (35 min active)
Dinner
Lemon & rosemary chicken
Grilled chicken breasts with lemon zest, rosemary, and charred leeks.
40 min
Dinner
Lemon-herb baked cod
Baked cod with roasted zucchini and green beans.
20 min
Dinner
Lemongrass-ginger pork wraps
Fragrant pork mince with water chestnuts and carrot in lettuce cups.
20 min
Dinner
Maple-sage pork tenderloin
Roast tenderloin with maple and sage, carrots, parsnip and chard.
30 min
Dinner
No-wine beef stew
Comforting nightshade- and wine-free beef braise.
2½ hrs (30 min active)
Dinner
Orange & rosemary roast chicken
A whole roast chicken flavored with orange zest, rosemary, and olive oil.
60 min
Dinner
Pan-fried cod, lemon & parsley
Cod pan-fried in garlic oil with lemon and parsley.
20 min
Dinner
Pan-seared scallops
Pan-seared sea scallops finished with lemon and parsley.
15 min
Dinner
Roasted cod loin
Roasted cod loin seasoned with olive oil, salt, and pepper.
15 min
Dinner
Roasted shrimp
Roasted shrimp seasoned with olive oil, kosher salt, and black pepper.
12 min
Dinner
Rosemary lamb chops, celeriac mash
Seared lamb chops with celeriac mash and chard.
25 min
Dinner
Salmon cakes
Egg-free salmon cakes, crisp and herby.
25 min
Dinner
Salmon with roasted lemon & dill
Salmon grilled in a foil packet under lemon rounds and a whole bunch of dill.
20 min
Dinner
Salmon with rosemary & chives
Oven salmon topped with garlic-infused oil, dried rosemary and chives — four ingredients.
20 min
Dinner
Sautéed shrimp
Shrimp sautéed quickly in olive oil with salt and pepper.
10 min
Dinner
Scallops with lemon
Seared sea scallops finished with lemon.
15 min
Dinner
Sticky maple-ginger chicken wings
Oven-roasted chicken wings coated in a maple, coconut aminos, and ginger glaze, then broiled.
65 min
Dinner
Turkey herb meatballs, zoodles
Egg-free turkey meatballs over zucchini noodles.
25 min
Dinner
Whole roasted fish or chicken + butternut
High-heat roast/tray-bake; chicken to 175°F (79°C) at the thigh.
35 min
Snack
18
Snack
Avocado-cucumber, lemon & chives
Quick avocado-cucumber bite.
3 min
Snack
Cantaloupe & mint
Cantaloupe with mint.
2 min
Snack
Carrot sticks + avocado-chive dip
Carrot sticks with an avocado dip.
4 min
Snack
Coconut yogurt + blueberries
Coconut yogurt with blueberries.
2 min
Snack
Coconut yogurt + pineapple
Coconut yogurt with pineapple and mint.
2 min
Snack
Coconut yogurt + raspberries
Coconut yogurt with raspberries.
2 min
Snack
Coconut yogurt + strawberries
Coconut yogurt with sliced strawberries.
2 min
Snack
Cucumber & smashed avocado
Cucumber rounds with smashed avocado.
3 min
Snack
Dragon fruit & pumpkin seeds
Dragon fruit with pumpkin seeds.
3 min
Snack
Grapes & pumpkin seeds
Grapes with pumpkin seeds.
2 min
Snack
Honeydew & mint
Honeydew with mint.
2 min
Snack
Kiwi & tiger nuts
Kiwi with tiger nuts.
2 min
Snack
Mandarin & pumpkin seeds
Mandarins with pumpkin seeds.
2 min
Snack
Mandarin & tiger nuts
Mandarins with tiger nuts.
2 min
Snack
Orange & pumpkin seeds
A segmented orange with pumpkin seeds.
2 min
Snack
Pineapple & mint
Pineapple with mint.
2 min
Snack
Strawberries & coconut yogurt
Sliced strawberries through coconut yogurt.
2 min
Snack
Strawberries & pumpkin seeds
Strawberries with pumpkin seeds.
2 min