Comfort Foods During the Phase 1 Elimination Diet


As November is underway and we enter the colder months, many of our patients are finding themselves reaching for “comfort foods” more often. It may be easy to think you have limited options for hearty, satisfying foods during your elimination phase, but think again!

Below is a list of 10 recipes which can be used for meals or sides that are Phase-1- friendly to satisfy your craving for something hearty, warm and comforting. Modifications for Phase 1 eaters are listed below each recipe. Of course, these foods are wonderful to incorporate into your cooking toolbox throughout Phase 2-3 and beyond.

Thank you to all the wonderful bloggers who have shared their recipes with us! Bon Appetit!

Click on the title of each dish to open the corresponding recipe.

Easy Chili

Ready in a jiff! Opt for ground turkey, and try adding even more vegetables to up your nutritional factor! Chopped zucchini, summer squash, bell pepper and mushroom make delicious additions.





Cauliflower Mash

Excellent served a side with any dinner, or a snack all on its own.

*Phase 1 Tip—leave out the “vegan margarine” and opt for organic butter or simply olive or coconut oil. To make it even EASIER, you can buy pre-packaged, chopped cauliflower (“cauliflower rice”) in most produce aisles next to the bagged lettuce.




Quinoa Sweet Potato Noodle Bolognesenoodles

Comfort food as its finest! You can also make these “noodles” with spiralized zucchini, too! If you don’t have a spiralizer, don’t worry—cut into thin ribbons and cook per directions.

*Phase 1 Tip—leave out the almonds.





Cream of Broccoli Soup

This soup is ready in a few simple steps, warms the belly and packs a ton of flavor. If you have a blender, you’re good to go!

*Phase 1 Tip—opt for rice milk instead of the suggested soy milk – it will taste just as good! The milk is only used to add texture and to thicken. Try also a Cream of Mushroom or Cream of Potato soup, made in the same way.





Pumpkin Spice Overnight Oats

Need a grab-and-go breakfast or afternoon snack? Look no further than overnight oats! And, with this pumpkin spice edition, all your Fall cravings are sure to be satisfied. Heat up in the microwave or stove-top for a warm and comforting morning bowl or mid-day snack. We recommend doubling this recipe to make in a large, half-gallon mason jar that will last you several days.

*Phase 1 Tip—leave out the flaxseed, nuts, maple syrup and coconut milk. Instead, use rice milk and add stevia to sweeten.


Cinnamon Mashed Sweet Potatoes

This one is perfect for Fall with all the warm spices we love! Tip—also add a sprinkle of ginger and nutmeg or ‘pumpkin pie spice’ for that classic autumn taste.



Tex Mex Spaghetti Squash with Guacamole

Filling, rich and delicious—spaghetti squash makes an excellent pasta replacement.

*Phase 1 Tip—leave out the black beans and substitute with ground turkey, which you can mix into the squash “pasta” or dollop on top with the guacamole.



potato2Rosemary Redskin Potatoes

This side takes just minutes of prep time and you can even use leftover to throw into your morning omelet or veggie scramble. Who doesn’t love a roasted, seasoned and crisp-to-perfection potato?



Sweet Sensationveg

Did you know you can naturally curb your sweet tooth simply by adding sweet vegetables to your daily diet? This recipe is the perfect place to start for a warm, sweet side dish or meal. Roasted red pepper makes a nice addition to this recipe, too!


Warm + Roasted Winter Salad Bowl

Don’t let the name “salad” fool you here. Both rich and filling, this meal is sure to hit the spot for your comfort food craving combining hearty veggies and warm quinoa with a light, tangy dressing.


If you have any questions about these recipes or cooking for your unique nutritional plan, don’t hesitate to get in touch with our Wellness Coach today!

screen-shot-2016-10-01-at-1-51-39-pmAbout The Author

Kaley Moore is the Wellness Coach at Integrative Wellness Centers. She holds her BA in Interdisciplinary Health Studies from Michigan State University and is a certified Integrative Nutrition Health Coach. She is driven by the mission to help you restore meaningful health and wellness. Having suffered with multiple health conditions from a young age, Kaley has learned first-hand how our food choices affect so much more than what goes on our plate. Coupled with lifestyle management and a simplified approach to nutrition, she brings her 10+ years of experience working closely with individuals and families to offer a holistic perspective in living a balanced, nourished life.