Soft Rice & Chicken Comfort Bowl
A calming, easy-to-digest meal perfect for flare days, red/black zones, and sensitive digestion — warm, neutral in flavor, and soothing in texture.
🍽️ Serves: 1–2
Prep Time: 10 min | Cook Time: 25 min
Zone-Friendly: 🟢 Green to 🔴 Red
📝 Ingredients
🔹 Base:
- ½ cup white rice (jasmine or basmati), rinsed
- 1 ½ cups water
🔹 Protein:
- 1 small chicken breast (120–150g), skinless
- Pinch of salt (optional)
🔹 Veg:
- 1 cup zucchini (sliced) or bok choy, halved or quartered
🔹 Top:
- 2 tbsp gentle broth (homemade chicken or veggie, onion/garlic-free)
- 1 tsp rice bran oil or Nuttelex, if extra moisture is desired
👩🍳 Method
- Cook the rice
- Rinse rice until water runs clear.
- In a saucepan, combine rice and water. Bring to a boil, then reduce heat, cover, and simmer for 15–18 minutes until soft.
- Let sit covered for 5 minutes. Fluff gently with fork.
- Poach the chicken
- In a saucepan, add chicken and enough water to cover it. Optionally add a pinch of salt.
- Bring to a simmer (not a full boil) and cook gently for 12–15 minutes, or until just cooked through.
- Let rest for 2–3 minutes, then slice or shred.
- Steam the vegetables
- Steam bok choy or zucchini for 4–6 minutes, until tender.
- Drain and set aside.
- Assemble the bowl
- Spoon rice into the bowl.
- Top with sliced chicken and vegetables.
- Drizzle with 1–2 tbsp warm gentle broth or melted Nuttelex/rice bran oil.
- Add salt to taste if tolerated.
✅ Diet Suitability
| Diet Type | ✅ / ⚠️ / ❌ | Notes |
|---|---|---|
| 🧂 Low-Histamine | ✅ | Use freshly cooked chicken, eat immediately. Avoid reheating rice more than once. |
| 🌿 Low-/Moderate-Salicylate | ✅ | Chicken, white rice, zucchini/bok choy are low salicylate |
| 🌾 Gluten- and Dairy-Free | ✅ | All ingredients are GF and DF |
| 🧠 Neurodivergent-Aware | ✅ | Mild flavor, smooth texture, low visual/sensory load |
| 🌀 Low-Inflammatory / Low-GI | ✅ / ⚠️ | White rice = moderate GI; balanced by protein and veg |
| 💧 IC/PBS-Friendly | ✅ | No acid, tomato, spice, or citrus |
| 🔥 GERD-Friendly | ✅ | Low-fat, bland, soft, and non-reflux triggering |
| 🟣 Low-FODMAP | ✅ | Chicken, rice, zucchini, bok choy (≤100g) = safe |
| 🍽️ All Zones Cookable | ✅ | Great for prep/freeze, soft texture is Red/Black-safe |
🌟 Variations & Tips
- Swap veg: Use steamed carrot, choko, or green beans if zucchini not tolerated
- Flavour: Add finely chopped chives or parsley if tolerated
- Storage: Safe to refrigerate for 1 day and reheat once if histamine-tolerant
- Red Zone Tip: Freeze poached chicken in slices and soft rice in portions for quick assembly
Rice, Zucchini & Egg Bowl
A soft, simple nourish bowl ideal for sensitive digestion, sensory-friendly eating, and low-capacity days.
📝 Ingredients (Serves 1)
- ½ cup cooked soft white rice (e.g., jasmine or basmati)
- 1 small zucchini, sliced or diced
- 1–2 eggs, soft-boiled or scrambled (fresh only for histamine-sensitive)
- 1 tsp Nuttelex or rice bran oil (or broth drizzle)
- Pinch of salt, to taste
👩🍳 Method
- Cook rice:
- Rinse white rice thoroughly.
- Cook in 2x water (e.g., ½ cup rice : 1 cup water) until soft and fluffy.
- Steam zucchini:
- Steam sliced zucchini for 5–6 minutes, until tender but not mushy.
- Drain and set aside.
- Prepare eggs:
- Soft-boiled: Simmer eggs for 6½ minutes, then cool slightly and peel.
- Scrambled: Cook eggs gently in a non-stick pan with a bit of DF spread or oil until just set.
- Assemble bowl:
- Place rice in base of bowl.
- Add zucchini and egg on top.
- Drizzle with Nuttelex, rice bran oil, or a splash of tolerated homemade broth.
- Season lightly with salt if tolerated.
✅ Diet Suitability
- 🧂 Low-Histamine – ⚠️ Fresh egg only; eat immediately
- 🌿 Low-/Moderate-Salicylate – ✅
- 🌾 Gluten- and Dairy-Free – ✅
- 🧠 Neurodivergent-Aware – ✅
- 🌀 Low-Inflammatory / Low-GI – ✅ (watch rice portion size)
- 💧 IC/PBS-Friendly – ✅
- 🔥 GERD-Friendly – ✅
- 🟣 Low-FODMAP – ✅ (≤65g zucchini, 1 egg)
- 🍽️ All Zones Cookable – ✅
Creamy Carrot & Chicken Bowl
A warm, soft-textured bowl perfect for low-capacity, sensory-sensitive, and anti-inflammatory eating. Smooth mash + tender chicken = ideal Red/Black zone nourishment.
🍽️ Serves: 1–2
Prep Time: 10–15 min | Cook Time: 25–30 min
Zone-Friendly: 🟡 Yellow to 🔴 Red
📝 Ingredients
🔹 Base:
- 2 medium carrots, peeled and chopped
- 1 tsp dairy-free spread (e.g., Nuttelex) or mild oil
- Pinch of salt (optional)
🔹 Protein:
- 1 small chicken thigh, boneless, skinless (~150g)
- ½ tsp rice bran oil (or canola oil for baking)
🔹 Veg:
- ½ cup steamed celery (thinly sliced) or bok choy, halved or chopped
🔹 Top:
- 1 tsp chopped chives (optional – omit for ultra-low salicylate)
- Drizzle of safe oil or gentle broth
👩🍳 Method
- Bake the chicken
- Preheat oven to 180°C (350°F).
- Place chicken thigh on a lined tray. Drizzle with oil and a pinch of salt.
- Bake for 20–25 minutes, or until just cooked through.
- Rest briefly, then chop or shred finely.
- Cook and mash the carrots
- Steam or boil chopped carrots until very soft (about 15–20 min).
- Drain and mash with DF spread and a little warm water for a smooth purée.
- Steam the veg
- Steam celery or bok choy for 4–6 minutes, until soft.
- Assemble the bowl
- Spoon mashed carrot into the base.
- Top with chopped chicken and steamed veg.
- Drizzle with oil or broth and sprinkle with chives if using.
- Serve warm and gently.
✅ Diet Suitability
| Diet Type | ✅ / ⚠️ / ❌ | Notes |
|---|---|---|
| 🧂 Low-Histamine | ✅ / ⚠️ | Use fresh chicken, serve immediately. |
| 🌿 Low-/Moderate-Salicylate | ✅ / ⚠️ | Carrot and chicken = low; chives = moderate |
| 🌾 Gluten- and Dairy-Free | ✅ | Use DF spread like Nuttelex |
| 🧠 Neurodivergent-Aware | ✅ | Soft, bland, low-odor, single-bite friendly |
| 🌀 Low-Inflammatory / Low-GI | ✅ | All whole foods, low-irritant choices |
| 💧 IC/PBS-Friendly | ✅ | No acid, spice, or bladder triggers |
| 🔥 GERD-Friendly | ✅ | Low-fat, no tomato, citrus, or reflux triggers |
| 🟣 Low-FODMAP | ✅ / ⚠️ | Use ≤ ½ cup celery or bok choy per serve |
| 🍽️ All Zones Cookable | ✅ | Carrot mash and chopped chicken = freeze-friendly |
Pumpkin Rice & Rissoles Bowl
Soft, warming, and balanced — ideal for a grounding lunch or dinner with gentle flavors, steady energy, and broad diet compatibility.
🍽️ Serves: 2
Prep Time: 15 min | Cook Time: 30 min
Zone-Friendly: 🟡 Yellow to 🔴 Red (can be batch-prepped and frozen)
📝 Ingredients
🔹 Base – Pumpkin Rice:
- ½ cup white rice (uncooked)
- 1 cup water
- ½ cup pumpkin purée (steamed and mashed pumpkin)
- ½ tsp salt (optional)
- 1 tsp Nuttelex or rice bran oil (optional for creaminess)
🔹 Protein – Rissoles:
- 300g fresh lamb or beef mince (organic, lean)
- 1 tbsp finely chopped chives or spring onion green tops
- 1 tbsp rice flour or GF breadcrumbs
- 1 egg (optional, for binding)
- Pinch of salt
- 1–2 tsp rice bran oil for pan-frying
🔹 Veg:
- 1–2 small zucchini, sliced
🔹 Top:
- Drizzle of low-histamine broth or oil
- Optional: extra chives or parsley
👩🍳 Method
- Cook the rice
- Rinse rice well. Simmer in water until soft (about 15 minutes).
- Stir in warm pumpkin purée, oil, and salt. Keep warm.
- Make the rissoles
- In a bowl, combine mince, chives, flour, egg (if using), and salt. Mix well.
- Form into 6–8 small patties.
- Heat oil in a non-stick pan. Cook rissoles over medium heat, 4–5 minutes per side, until browned and cooked through. Set aside.
- Steam the zucchini
- Steam slices for 5–6 minutes, until soft but not mushy.
- Assemble the bowl
- Spoon pumpkin rice into bowls.
- Add rissoles and zucchini.
- Drizzle with broth or extra oil and garnish with herbs if desired.
✅ Diet Suitability
| Diet Type | ✅ / ⚠️ / ❌ | Notes |
|---|---|---|
| 🧂 Low-Histamine | ⚠️ | Use very fresh mince; eat immediately |
| 🌿 Low-/Moderate-Salicylate | ✅ | All ingredients are low to moderate |
| 🌾 Gluten- and Dairy-Free | ✅ | Use rice flour or GF crumbs, DF spread |
| 🧠 Neurodivergent-Aware | ✅ | Soft texture, neutral taste, low visual contrast |
| 🌀 Low-Inflammatory / Low-GI | ✅ | Includes pumpkin, lean meat, and whole starches |
| 💧 IC/PBS-Friendly | ✅ | No acidic or spicy ingredients |
| 🔥 GERD-Friendly | ✅ | Avoid frying on high heat; use lean meat |
| 🟣 Low-FODMAP | ✅ / ⚠️ | Use ≤75g zucchini, chives instead of onion |
| 🍽️ All Zones Cookable | ✅ | Freeze rissoles and pumpkin rice separately for easy assembly |
🌟 Tips:
- Pumpkin tip: Use Japanese or butternut pumpkin for smooth mash
- Red Zone: Freeze cooked rissoles and mash separately — reheat gently with broth
- Texture-sensitive? Mash zucchini or mix into pumpkin rice for uniform feel
Sweet Potato & Lentil Bowl
A soft, grounding meal that supports energy, digestion, and sensory comfort. Ideal for anti-inflammatory, neurodivergent-aware, and low-irritant diets.
🍽️ Serves: 2
Prep Time: 20 minutes | Cook Time: 30 minutes
Zone-Friendly: 🟢 Green to 🔴 Red
Can be batch-prepped and frozen (patties, mash separately)
📝 Ingredients
🔹 Base – Mashed Sweet Potato:
- 2 medium orange sweet potatoes, peeled and cubed (about 400g)
- 1 tsp Nuttelex or olive oil
- Pinch of salt (optional)
🔹 Protein – Lentil Patties:
- 1 cup brown lentils, canned (drained and rinsed) or freshly cooked
- 1 tbsp rice flour (or GF flour)
- 1–2 spring onion tops or chives, finely chopped
- Salt to taste
- Oil for pan-frying (e.g. rice bran or canola oil)
🔹 Veg:
- 1 cup steamed choko or green beans, chopped
🔹 Top:
- Chopped parsley or chives
- 1 tsp olive oil (or tolerated mild oil)
👩🍳 Method
- Prepare the mash
- Steam sweet potato cubes for 15–20 minutes until soft.
- Mash with Nuttelex or oil and a little water until smooth. Set aside.
- Make the lentil patties
- Mash lentils roughly with a fork or potato masher.
- Mix in rice flour, chives/spring onion tops, and salt.
- Form into 4–6 small patties.
- Heat a non-stick pan with a little oil and cook patties for 3–4 minutes per side until golden and firm.
- Steam the vegetables
- Steam chopped choko or green beans for 5–7 minutes until tender.
- Assemble the bowl
- Place a portion of sweet potato mash in the bowl.
- Top with 2–3 lentil patties and steamed veg.
- Drizzle with olive oil and sprinkle with chives or parsley.
✅ Diet Suitability
| Diet Type | ✅ / ⚠️ / ❌ | Notes |
|---|---|---|
| 🧂 Low-Histamine | ⚠️ | Lentils can accumulate histamine — use freshly cooked or same-day canned |
| 🌿 Low-/Moderate-Salicylate | ✅ | Sweet potato, choko, green beans, and lentils are low |
| 🌾 Gluten- and Dairy-Free | ✅ | Naturally GF and DF; use safe oil or DF spread |
| 🧠 Neurodivergent-Aware | ✅ | Mild flavors, soft textures, no strong smells or spice |
| 🌀 Low-Inflammatory / Low-GI | ✅ | Sweet potato + lentils = fiber-rich and steady energy |
| 💧 IC/PBS-Friendly | ✅ | Non-acidic, no citrus, spice, tomato, or irritants |
| 🔥 GERD-Friendly | ✅ | Soft, bland, and non-reflux triggering |
| 🟣 Low-FODMAP | ✅ / ⚠️ | Use ½ cup lentils and ½ cup sweet potato per serve |
| 🍽️ All Zones Cookable | ✅ | Mash and patties freeze well, easy to reheat |
🔄 Variations:
- Swap lentil patties for poached chicken or fish if histamine-sensitive
- Add soft pumpkin or carrot mash for variation
- For extra bulk, mix rice into the mash or serve on the side
White Fish & Root Mash Bowl
This soft, well-balanced bowl combines gentle proteins, creamy mash, and non-irritating vegetables. It’s ideal for flare days, sensory overload, or rebuilding strength after fatigue or digestive upset.
🍽️ Serves: 2
Prep Time: 15 minutes | Cook Time: 25 minutes
Zone-Friendly: 🟢 Green to 🔴 Red
Batch-friendly: Yes (mash + fish can be prepped or frozen separately)
📝 Ingredients
🔹 Base – Root Vegetable Mash:
- 2 medium white potatoes, peeled and diced
- 2 medium carrots, peeled and diced
- 1 small swede (rutabaga), peeled and diced
- 1–2 tsp dairy-free spread (e.g., Nuttelex) or mild oil
- Pinch of salt (optional)
🔹 Protein – White Fish:
- 2 fillets (120–150g each) of John Dory, Goldband Snapper, Flathead, or other fresh white fish
- 1 tbsp rice flour (optional, for light coating)
- 1–2 tsp rice bran oil or DF spread
- 1 tsp chopped chives or parsley (optional)
🔹 Veg:
- 1 cup green beans, trimmed
- 1 small zucchini, sliced
👩🍳 Method
- Cook the mash
- Steam or boil potatoes, carrots, and swede together until very soft (20–25 minutes).
- Drain well, then mash with dairy-free spread and a bit of cooking water or broth.
- Season with salt if tolerated.
- Prepare the fish
- Lightly dust fish fillets with rice flour (optional).
- Bake at 180°C (350°F) with a drizzle of oil or DF spread for 10–12 minutes, or poach in simmering water for 8–10 minutes until cooked through and flaky.
- Sprinkle with chives or parsley if using.
- Steam the vegetables
- Steam green beans and zucchini for 5–6 minutes, until tender.
- Assemble the bowl
- Scoop root mash into bowl base.
- Top with fish and steamed vegetables.
- Drizzle with extra DF spread or oil and garnish with herbs.
✅ Diet Suitability
| Diet Type | ✅ / ⚠️ / ❌ | Notes |
|---|---|---|
| 🧂 Low-Histamine | ✅ | Use very fresh white fish, serve immediately |
| 🌿 Low-/Moderate-Salicylate | ✅ | All ingredients low or moderate; no spices or strong herbs |
| 🌾 Gluten- and Dairy-Free | ✅ | Use DF spread and rice flour if coating |
| 🧠 Neurodivergent-Aware | ✅ | Soft textures, mild taste, minimal smell |
| 🌀 Low-Inflammatory / Low-GI | ✅ | Root mash + white fish = steady, soothing energy |
| 💧 IC/PBS-Friendly | ✅ | No acids, irritants, tomato, or spice |
| 🔥 GERD-Friendly | ✅ | Mild, low-fat, soft-cooked and non-reflux-triggering |
| 🟣 Low-FODMAP | ✅ / ⚠️ | Use ≤½ cup mash and veg per serve to stay within low-FODMAP portion sizes |
| 🍽️ All Zones Cookable | ✅ | Fish and mash can be cooked ahead, portioned, and frozen |
🟢 Red Zone Tips:
- Pre-freeze root mash in portions
- Use frozen mild white fish (thawed) for easy baking
- Steam veg and reheat in broth if needed
Parsnip Mash & Salmon Bowl
This warm, soft-textured bowl is ideal for days when you want comfort without overwhelm. The natural sweetness of parsnip pairs beautifully with gently baked salmon and soft green beans.
🍽️ Serves: 2
Prep Time: 15 minutes | Cook Time: 25 minutes
Zone-Friendly: 🟡 Yellow to 🔴 Red
Batch-prep friendly: Yes (mash and beans can be frozen; fresh salmon best for histamine-sensitive)
📝 Ingredients
🔹 Base – Parsnip & Potato Mash:
- 2 large parsnips, peeled and diced
- 2 medium white potatoes, peeled and diced
- 1–2 tsp dairy-free spread (e.g. Nuttelex) or mild oil
- Pinch of salt (optional)
🔹 Protein – Baked Salmon:
- 2 fillets (120–150g each) salmon, skinless
- 1 tsp olive oil, rice bran oil, or DF spread
- Pinch of salt (optional)
🔹 Veg:
- 1 cup green beans, trimmed
🔹 Top:
- 1 tsp chopped parsley (optional)
- Extra drizzle of safe oil or melted DF spread
👩🍳 Method
- Make the mash
- Steam or boil the parsnip and potato together until very soft (about 20–25 minutes).
- Drain, mash with DF spread or oil and a splash of water until smooth.
- Season lightly with salt if tolerated.
- Bake the salmon
- Preheat oven to 180°C (350°F).
- Place salmon on baking tray with a light drizzle of oil or DF spread.
- Bake for 12–15 minutes or until just cooked through. Rest briefly.
- Steam the beans
- Steam green beans for 5–6 minutes until tender.
- Drain and set aside.
- Assemble the bowl
- Place a generous scoop of mash in the base of each bowl.
- Add baked salmon and green beans.
- Drizzle with a little extra oil or DF spread, and sprinkle with parsley.
✅ Diet Suitability
| Diet Type | ✅ / ⚠️ / ❌ | Notes |
|---|---|---|
| 🧂 Low-Histamine | ⚠️ | Salmon = moderate histamine; use very fresh and eat immediately |
| 🌿 Low-/Moderate-Salicylate | ✅ | All ingredients are low to moderate |
| 🌾 Gluten- and Dairy-Free | ✅ | Naturally GF/DF; use safe spread |
| 🧠 Neurodivergent-Aware | ✅ | Soft, warm, non-spicy, texture-blended |
| 🌀 Low-Inflammatory / Low-GI | ✅ | Anti-inflammatory fats + root veg |
| 💧 IC/PBS-Friendly | ✅ | Mild, no acid/spice/citrus |
| 🔥 GERD-Friendly | ✅ | Low-fat and gently baked |
| 🟣 Low-FODMAP | ✅ / ⚠️ | Parsnip and potato in limited portion = safe; keep salmon plain |
| 🍽️ All Zones Cookable | ✅ | Mash can be batch-prepped and frozen; salmon best fresh |
🔄 Tips:
- For Red/Black Zone: Pre-make mash and freeze in portions
- Replace salmon with poached chicken or white fish for lower histamine
- Add choko or zucchini as veg if green beans not tolerated
