Roasted Beet & Goat Cheese Crostini

If you’re looking for a festive appetizer that’s as nourishing as it is beautiful, this roasted beet and goat cheese toast is your new holiday go-to. The combination of sweet roasted beets, creamy goat cheese, and crunchy baguette feels indulgent—but every ingredient was chosen with your gut in mind. It’s grounding, colorful, and the perfect gut-loving starter to any holiday meal.

Beets offer natural support for digestion and liver detox pathways, while goat cheese provides a lower-lactose, easier-to-digest creamy element. A splash of apple cider or balsamic vinegar brightens the whole dish, and optional toppings like pistachios and pomegranate seeds add texture, color, and polyphenols your microbiome will love.

Whether you’re hosting a dinner party or contributing to a holiday spread, this appetizer brings flavor, function, and a little festive flair.

Ingredients

• 2–3 medium beets, peeled and cubed

• 2 tbsp extra-virgin olive oil

• ½ tsp thyme or rosemary (fresh or dried)

• Sea salt & black pepper

• 4 oz goat cheese (or dairy-free alternative)

• 1 tbsp apple cider vinegar or balsamic vinegar

• 1 tsp pure maple syrup (optional)

• Gluten-free or sourdough baguette, sliced and toasted

• Optional toppings: pomegranate seeds, pistachios, honey drizzle

Instructions

1. Preheat oven to 400°F (200°C).

2. Toss beets with olive oil, herbs, salt, and pepper. Roast 30–35 minutes, flipping halfway.

3. Whisk vinegar with maple syrup and drizzle over warm beets.

4. Toast baguette slices for 5–6 minutes.

5. Spread goat cheese on each toast and top with roasted beets.

6. Finish with pistachios or pomegranate seeds and a drizzle of honey or olive oil.

Gut Health Tips from Our Gastroenterologist

• Beets support liver detox and healthy digestion.

• Goat cheese is lower in lactose and friendly on sensitive stomachs.

• Arugula (optional) adds extra polyphenols and a peppery kick.

Festive, grounding, and microbiome-approved—this appetizer is the perfect way to kick off your holiday meal.

Created by our holistic health coach and reviewed by a gastroenterologist.

 

Garlic & Herb Roasted Chicken

This Low FODMAP Herb-Roasted Chicken changes that. It’s simple, juicy, deeply flavorful, and designed with gut-friendliness in mind, making it an ideal main dish for the holiday season.

Crafted by our holistic health coach and reviewed by a gastroenterologist, this recipe keeps your digestive system top of mind while still delivering the comforting flavors you expect from a classic roast chicken. Using garlic-infused olive oil (instead of whole garlic) provides that cozy garlicky aroma without triggering common FODMAP sensitivities. Fresh herbs and bright lemon bring vibrancy, while a splash of broth keeps the meat tender, juicy, and perfect for pairing with your favorite sides.

Whether you're hosting a festive dinner or bringing a dish to a holiday potluck, this roast chicken delivers crowd-pleasing flavor without the post-meal discomfort.

Ingredients

• 1 whole chicken (3–4 lbs) or 4 bone-in chicken thighs

• 2 tbsp garlic-infused olive oil (use infused oil, not garlic cloves)

• 1 tbsp chopped fresh rosemary

• 1 tbsp chopped fresh thyme

• 1 tsp chopped fresh sage (optional)

• Zest of 1 lemon

• Juice of ½ lemon

• 1 tbsp Dijon mustard

• ½ tsp smoked paprika (optional)

• Sea salt

• Freshly cracked black pepper

• ½ cup low-sodium chicken broth or water

Instructions

1. Preheat oven to 400°F (200°C).

2. In a small bowl, mix garlic-infused olive oil, herbs, lemon zest, lemon juice, mustard, paprika, salt, and pepper.

3. Pat chicken dry and rub the herb mixture all over, including under the skin if possible.

4. Place chicken in a roasting dish and pour broth or water into the bottom.

5. Roast for 45–60 minutes (or 75–90 minutes for a whole chicken) until golden and cooked through.

6. Let rest for 10 minutes before slicing.

Our Gastroenterologist’s Tips

• Garlic-infused oil gives you warm, savory garlic flavor without the fermentable FODMAPs that often trigger bloating.

• Lemon + herbs support digestion and help keep the dish light and aromatic.

• Bone-in chicken provides naturally occurring nutrients like collagen, which supports gut lining health.

This simple, juicy roasted chicken is gut-friendly comfort food—perfect for anchoring your holiday meal with something delicious, aromatic, and easy on digestion. Let me know if you want a paired side dish or dessert to complete the holiday menu!

Created by our holistic health coach and reviewed by a gastroenterologist.

 

Lily Harris's Gut-Friendly Sweet Potato Bowl

We love this soothing, herb-forward dish --created by nutritionist Lily Harris -- instead of a traditional sugary sweet potato casserole this season. It's packed with gut-soothing ingredients like fennel and lemon, which have been proven to reduce bloating and soothe GI cramping.  

Makes 4 servings. 

Ingredients 

-3 tbsp avocado oil

-2 tbsp red wine vinegar

-1 tbsp lemon juice

-Salt & pepper, to taste

-1 fennel bulb, bottom & fronds removed & bulb cut into half-moons

-1 red onion, peeled & quartered

-3 sweet potatoes, peeled & cut into thin half-moons (roughly 1lb)

-2 bell peppers (preferably red, orange, or yellow), cut into 1/2" strips

-1.5tsp fennel seeds

-Pinch of red pepper flakes

-Any fresh herbs you'd like: Chopped parsley, scallions, chives, reserved fennel fronds, etc.

Directions

-Preheat oven to 400F.

-In a large mixing bowl, whisk together your dressing using avocado oil, red wine vinegar, lemon juice, salt, & pepper to taste.

-Add cut fennel, red onion, sweet potatoes, bell peppers, fennel seeds, & a pinch of red pepper flakes to the bowl. Mix to evenly coat in the dressing. 

-Arrange on a large parchment lined baking sheet & roast for 30 minutes.

-Remove from the oven, flip, & roast for another 30 minutes.

-Taste & adjust seasoning as you wish with red wine vinegar, lemon juice, salt, or pepper. Serve in a large shareable dish & top with fresh green herbs of your choice. Here I have chopped scallions & reserved fennel fronds.

Follow Lily on IG at @lilyfeedsyou

 

Maple Glazed Carrots & Parsnips

No holiday dinner is complete without a side dish that brings warmth, color, and comfort—and this Maple-Glazed Carrot & Parsnip medley is exactly that. It’s simple to make, naturally sweet, and feels indulgent while still being gentle on your gut. The combination of buttery glaze, subtle herbs, and caramelized edges creates a cozy, festive side that pairs perfectly with richer mains.

Crafted by our holistic health coach and reviewed by a gastroenterologist, this dish highlights ingredients chosen with digestion in mind. Carrots and parsnips offer soluble fiber to help keep things moving, while pure maple syrup—naturally low FODMAP—adds depth and sweetness without overwhelming your system. Whether you're hosting, contributing to a potluck, or building out your own holiday table, this side has “new seasonal favorite” written all over it.

Ingredients

• 8 oz carrots

• 8 oz parsnips

• 1 tbsp unsalted butter (or ghee for a deeper flavor)

• 1 tbsp pure maple syrup

• ¼ cup water

• ½ tsp cinnamon or cardamom (optional for warmth)

• 1 tsp fresh thyme or rosemary (optional for a savory note)

• Sea salt

• Freshly cracked black pepper

Instructions

1. Scrub and pat dry the carrots and parsnips, then trim the ends.

2. Slice thinner vegetables in half lengthwise and quarter thicker ones; cut into 2-inch pieces.

3. Place the veggies in a large skillet in a single layer.

4. Add butter, maple syrup, water, and any herbs or spices. Cover and bring to a simmer over medium heat for about 10 minutes.

5. Uncover and cook a few more minutes, shaking the pan occasionally, until the vegetables are tender and glossy with caramelized edges.

6. Season with salt and pepper. Serve warm.

Our Gastroenterologist’s Tips

• Pure maple syrup is low FODMAP and offers natural sweetness without digestive discomfort.

• Carrots and parsnips provide soluble fiber, which helps support smooth, healthy digestion during heavier meals.

• Warm spices like cinnamon or cardamom can aid digestion and bring a comforting, seasonal flavor.

Cozy, colorful, and gut-friendly, this glazed veggie side is the perfect complement to any holiday main—bringing balance, warmth, and a touch of sweetness to your seasonal table. Let me know if you want me to pair it with main dishes or turn it into a full holiday menu!

Created by our holistic health coach and reviewed by a gastroenterologist.

 

No-Bake Maple Peanut Butter Chocolate Crunch Balls

Holiday desserts don’t have to be heavy, sugary, or tough on your digestion. These Chocolate-Dipped Peanut Butter Fiber Balls are the perfect proof. They’re rich, satisfying, kid-friendly, and secretly packed with gut-loving fiber—making them the ideal sweet bite to end a holiday meal or keep in the freezer for quick treats all season long.

Created by our holistic health coach and reviewed by a gastroenterologist, this dessert layers creamy peanut butter, crunchy puffed rice, and antioxidant-rich dark chocolate with a boost of Hilma’s Daily Fiber. Each ball delivers about 1.5 grams of fiber, making this indulgent treat one your microbiome can get behind.

They’re no-bake, freezer-friendly, and festive enough for any holiday dessert spread. You can roll them in sprinkles, add flaky sea salt, or dress them up with chopped nuts—they’re endlessly customizable and always a crowd-pleaser.

Ingredients

Makes ~20 balls • ~1.5 g fiber per ball

• ¾ cup creamy peanut butter (about half a 15 oz jar)

• ¼ cup unsalted butter (or coconut oil for dairy-free)

• 2–3 tbsp pure maple syrup (sweeten to taste)

• 1 cup puffed rice cereal

• 1 cup dark or semisweet chocolate chips

• 1 tbsp coconut oil (for melting chocolate)

• 5 servings Hilma’s Daily Fiber (30 g total fiber)

• Optional: flaky sea salt, chopped nuts, or sprinkles

Instructions

1. In a large bowl or stand mixer, combine peanut butter and butter until smooth.

2. Add maple syrup and Hilma’s fiber powder, mixing until well combined.

3. Stir in puffed rice cereal until fully coated.

4. Chill the mixture in the fridge for 30–45 minutes.

5. Roll into 1-inch balls and place on a parchment-lined tray.

6. Freeze for 15–20 minutes.

7. Melt chocolate chips with coconut oil in short intervals until smooth.

8. Dip each ball in melted chocolate, then add your toppings.

9. Chill until firm. Store in the fridge or freezer.

Our Gastroenterologist’s Tips

• Hilma’s Daily Fiber adds ~1.5 g of fiber per ball to support healthy digestion—especially helpful during heavy holiday meals.

• Dark chocolate (70%+) provides antioxidants and a richer, less sugary base that’s easier on your gut.

• Maple syrup is a natural sweetener with minerals and no refined sugar, making this a gentler dessert option.

Rich, chocolatey, and microbiome-friendly, these fiber balls are the dessert everyone will reach for after a big holiday meal. Want me to write a version for social, email, or recipe cards next?

Created by our holistic health coach and reviewed by a gastroenterologist.