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4th july recipes

4th July recipes

July 1st, 2017 Posted by Blog, Recipe No Comment yet

4th July recipes

If you’re planning a celebration meal for this special long weekend then look no further, we’ve got some super Canada Day and 4th July recipes to help you create a SIBO friendly BBQ! What could be better than throwing a BBQ with friends and family, and enjoying a wonderfully tasty meal together? After you've enjoyed that why not head to your local firework display, baseball game or parade?

On the BBQ we’ve got sticky pork ribs alongside oven baked spicy buffalo wings with cool ranch dressing, all served up with a side of delicious coleslaw. A little sweet treat of coconut, strawberry and blueberry ice puts the finishing red, white and blue (our Canadian friends might want to leave out the blueberry layer) touch to a meal that is simple to prepare but will impress your guests. We hope you enjoy these 4th July/Canada Day recipes and we’ll be sending out some great punch and Popsicle recipes over the weekend on our social sites so why not follow us on Facebook or Instagram to see what else we’ll be making for these special days?

Rebecca is in the US at the moment on her book tour and is looking forward to joining in the fun too with a long weekend of activities planned. She’s currently working her way around the States and Canada showcasing the US editions of SIBO Family Favorites and SIBO Summer. If you’d like to meet Rebecca and attend one of our many events click here.

 

Shop for the US eCookbooks here or visit our partner Quintron here for hard copies, shipped from the US

4th july recipes

4th July recipes

 

sticky pork ribs

Is there anything better than succulently sticky, lip smacking, delicious pork ribs?  Cooked over a low heat over a long period of time, the meat literally falls off the bone, while the sticky sauce makes them irresistible and impossible to stop at one.

Serves 4

Classification: Semi-restricted, gluten free, dairy free

Ingredients

2 racks (3lbs or 1.5kgs) free range pork ribs

1 tbs smoked paprika

1 tsp cayenne pepper

1 tsp salt

1 tsp pepper

1 x 5oz can tomato paste

2 tbs coconut aminos

1 tbs honey

2 tsp apple cider vinegar

Salt and pepper to taste

Method

Mix the smoked paprika, cayenne pepper, salt and pepper together in a small bowl.  Rub the spice mix thoroughly over the pork ribs, then refrigerate for at least 6 hours, or preferably overnight.

Once the ribs have marinated, pre-heat the oven to 160oC /320oF.

Place the ribs in a large roasting tray and cover tightly with foil.  Place in the oven and cook for 2 hours or until the meat is very tender.

While the ribs are cooking, make your sticky sauce.  Place the tomato paste, coconut aminos, honey, apple cider vinegar and ¼ cup water in a bowl.  Mix to combine.  Season with salt and pepper as necessary.

Increase the oven to 190oC/375oF.  Uncover the ribs and baste liberally with the sticky sauce.  Repeat this process 2 – 3 times over 20 – 30 minutes, turning the ribs over so both sides are covered.  The ribs are done when the sticky sauce has started to caramelise and the meat is falling off the bone.

Remove from the oven, slice into individual pieces and serve with a side salad.

Note: You can complete the final step of the cooking process on the BBQ, basting and turning the ribs over the grill.  This will give the ribs a smokier flavour.

spicy buffalo wings with a ranch dressing

Spicy buffalo wings are so versatile and can be eating in all kinds of situations: watching the game on TV, at a party, on a picnic.  The spice from the marinade softens during the cooking process, leaving succulent, tender and delicious wings which work perfectly with a ranch dressing.

Serves 4-6

Classification: Semi-restricted, gluten free

Ingredients

20 chicken wings

4 red capsicum

3 long red chilli

1 leek

4 tbs ghee

1 tsp salt

½ - 1 tsp chilli powder

2 limes, cut into wedges

Ranch dressing

1 cup mayonnaise (link to recipe)

2 tsp white vinegar

2 spring onions/scallions, green part only

1 tbs parsley, chopped

2 tbs chives, chopped

1 tbs dill, chopped

½ tsp mustard powder

¼ tsp paprika

¼ tsp cayenne pepper

¼ tsp pepper

Salt to taste

Method

Pre-heat the oven to 180oC / 355oF.

Place the capsicum and chilli directly onto the wire rack in your oven, and cook for 1 hour or until the skins are blackened and the flesh is very soft.  You may like to put a tray underneath the rack to catch any juices.

Remove from the oven and set aside to cool.  Once cool enough to handle, remove the skins, cores and seeds.

Heat a frying pan over a medium heat.  Melt the ghee then add the leek, stirring until the leek has softened and slightly browned.  Remove from the heat.

Place the capsicum, chilli, leek, salt and chilli powder in a blender and blitz until smooth.

Place the chicken wings on a large tray.  Pour the sauce over them, making sure to cover all wings evenly.

Place in the oven and cook for 1 hour, or until the wings are cooked through.  Turn the wings over 1 – 2 times during cooking.

Meanwhile, make your ranch dressing.  Mix all ingredients together.  Taste and season accordingly.  Chill until required.

To serve, place the wings on a board with the ranch dressing and lime wedges served on the side.

Coleslaw

Coleslaw is so easy to make and tastes delicious with homemade mayonnaise and fresh herbs. It is versatile too, and can be paired with meat, fish and poultry.

Serves 4

Classification: Restricted, gluten free, dairy free, vegetarian, low FODMAP

Ingredients

1 carrot, grated

¼ red cabbage, thinly sliced

1 large handful parsley leaves, leaves plucked and washed

3-4 tbs mayonnaise (link to recipe)

2 spring onions/scallions, green part only, sliced

Method

In a large bowl, mix the carrot, cabbage, parsley and spring onions together.  Stir through the mayonnaise until well combined.  If the mixture is too thick, you can add more mayonnaise or some lemon juice to thin it out.

 

Vanilla, blueberry and strawberry coconut ice

Coconut ice was a childhood favourite of mine.  The good news is that it is SIBO friendly and makes a fun dessert or sweet treat without the use of sugars.

Serves 10

Classification: Semi-restricted, gluten free, dairy free, vegetarian, vegan, low FODMAP

Ingredients

2 cups finely desiccated coconut

free from sugar and preservatives

50g coconut butter, melted

50g coconut oil, melted

1 tsp vanilla powder

4 drops liquid stevia, no inulin

1/4 cup strawberries (add 1/4 cup if doing only red and white)

1/4 cup blueberries (for blue)

Method

Place the coconut, melted coconut butter and oil, vanilla and stevia in a bowl and mix to combine.

If the mixture is too dry, melt some more coconut oil and add it to the mixture.

Split the mixture into half or thirds depending on how many colours you are making.

Place the strawberries in a blender and liquefy.  Pour the strawberry liquid over a fine mesh strainer to remove the seeds.  Stir through the strawberry into one portion of coconut.

Leave the blueberries out for just red and white.

Place the blueberries in a blender and liquefy.  Pour the blueberry liquid over a fine mesh strainer to remove the seeds.  Stir through the blueberry into one portion of coconut.

Place the vanilla coconut in the base of a loaf tin.  Pat down so it covers the entire base and is flat on the surface.  Pour over the strawberry coconut and pat down so it covers the entire surface. Repeat with the blueberry coconut layer.

Refrigerate for at least 2 hours or overnight to solidify.

To serve, remove from the tin and cut into cubes with a sharp knife.

 

 

 

 

 

 

Happy Fathers Day

Happy Fathers Day

June 16th, 2017 Posted by Blog, Recipe No Comment yet

 

Happy Father's Day

Have you remembered that it’s Father’s Day this weekend? We’re a pretty international team here at The Healthy Gut and there’s been lots of planning this week for a celebration meal for our wonderful Dads. A meal made with love is a gift that everyone can enjoy together, so what’s cooking for Father’s Day?

Without exception our team all love a table full of people to feed and Father’s Day is the perfect excuse! We all get excited about the opportunity to share SIBO friendly meals with friends and family…...especially when they wouldn’t know they are SIBO compliant. This weekend we’ll be cooking up Lamb Cutlets with Pomegranate, Pecan and Pumpkin salad from our SIBO Summer Cookbook, followed by the impressive looking Meringue Tree from our SIBO Christmas eCookbook. This is a simple meal to prepare but it looks super impressive. The Lamb Cutlets with Pumpkin salad and jewel like pomegranate seeds look as good as it tastes, and the Meringue Tree is a total showstopper of a dessert, we think your Dad will be impressed!

All this talk of what to cook for them made us all think about what our own Dads mean to us and we agreed that what we want, and need, from our Dads changes as we get older. When we’re young they might have been the parent who let us get up to mischief, or they could have been the disciplinarian of the family. As we get older this relationship changes and we become more equal, even if most of us need to ask how to set up a pension! Once we have kids ourselves and become parents our Dads become Grandpas and a whole new era starts again. So this weekend whether you are celebrating your Dad, your Stepdad, your Grandpa or helping your own kids celebrate their Dad, lets say ‘thank you’ to all of the Dads out there.

If you’ve enjoyed these recipes and you’d like your own copies of our SIBO Christmas eCookbook and SIBO Summer Cookbook, click here (don’t forget that we now have a US version of the SIBO Summer Cookbook and the SIBO Family Favorites Cookbook).

Thanks to our lovely friends at Organic Angels for supplying the scrumptious organic produce featured in this recipe. Click here to find out more about how they could deliver beautiful organic produce to your door.

Lamb cutlets with pomegranate, pecan and pumpkin salad

Serves 2

Classification: Semi-restricted phase, gluten free, dairy free

Ingredients

6 lamb cutlets

1 tbs olive oil

Salt and pepper

Salad:

2 large handfuls mixed leaves, washed

1 small pomegranate, seeds removed and retained

20 pecans

1 cup pumpkin

1 tbs lard

1 tbs olive oil

1 tbs white wine vinegar

Salt and pepper

Method

Pre-heat the oven to 180c.  Place the pecans on a roasting tray and roast in the oven for 5-10 minutes.  Watch them carefully as they can burn quickly.  Remove once they have roasted and slightly changed colour. Cool and set aside.

Cut the pumpkin into cubes.  Place in a large bowl.  Melt 1 tbs lard and pour over the pumpkin, then sprinkle with salt and pepper.  Mix well.  Place the pumpkin on a tray lined with baking paper and roast until cooked through and golden.  This may take 30 – 45 minutes depending on your oven.  Remove and cool slightly.

Cover your lamb cutlets with oil, salt and pepper.  Next, heat your BBQ or grill on a medium-high heat.  Place the cutlets on the BBQ and cook to your liking.  Remove from the heat, cover lightly with foil and rest for half the cooking time.  For example, if you cooked your cutlets for 5 minutes, rest them for 2.5 minutes.

In a large bowl, mix the salad leaves, pomegranate seeds, pecans and pumpkin.  In a small bowl, mix the olive oil, vinegar, salt and pepper, then drizzle over the salad and toss well to combine.

Serve the cutlets warm with a portion of the salad.

celebration meringue tree

25-30 serving

Classification: Semi-restricted phase, gluten free, dairy free, vegetarian, low FODMAP

Ingredients

Meringue

12 egg whites

2 cups / 500g glucose

2 tsp vanilla powder

Filling

6 cups coconut milk, chilled

1 tbs vanilla powder

4 cups strawberries, halved

4 cups raspberries

Method

Pre-heat the oven to 120C/250F.  Cover 4 large baking sheets with baking/parchment paper. Draw circles of the following sizes on the paper: 25cm/9.8-inch, 22cm/8.6-inch, 19cm/7.4-inch, 16cm/6.2-inch, 13cm/5.1-inch, 10cm/3.9-inch and 7cm/2.7-inch.

Place the egg whites in a very large bowl.  Make sure it is very clean as any grease will prevent the egg whites from stiffening.  Using a hand mixer, whip the egg whites until stiff peaks form.  Slowly mix in the glucose until fully incorporated and the mixture is glossy.  Mix in the vanilla powder.

Using the circles as a guide, divide the meringue mixture across the four trays, ensuring each circle has an even thickness and is flat across the top.  The 7cm/2.7-inch circle is the top of the tree.  You may like to shape this into a peak to resemble the top of a tree.  Place in the oven and bake for 1 ¾ hours or until dry and firm to the touch.  Turn the heat off and cool the meringues in the oven with the door ajar.

To make the filling, scoop the solidified coconut milk out of the can and into a bowl.  Discard the watery liquid at the bottom of the pan.  Add the vanilla powder, then beat until stiff peaks form.

To assemble just before serving, place the largest circle on a cake tray or platter.  Top with some whipped coconut.  Lay strawberry halves and raspberries evenly over the top.  The bottom piece will need to carry the weight of the remaining pieces, so it is important that the berries are evenly placed on this layer.  Repeat the process with the remaining layers.  Top with the peaked meringue.

Note: The meringue mixture needs to be baked right away to avoid deflation. If you have a small oven that cannot fit all of the trays at once, divide the meringue ingredients in half and cook it in two batches.  Use one half for the two largest circles, and use the second half for the remaining circles.  The tree is best assembled right before serving.  It is not suitable for freezing.

 

Slow cooked beef cheeks

Slow Cooked Beef Cheeks Recipe

April 30th, 2017 Posted by Blog, Recipe 1 comment
slow cooked beef cheeks

With the colder weather having set in we were delighted when Meredith got in touch with us and offered to share her Slow Cooked Beef Cheeks recipe with The Healthy Gut. Meredith is training to become a nutritionist and loves creating healing, comforting meals. We loved trying out this recipe, after a hard day it was lovely to come home to the delicious smell of the beef, which had been slow cooking throughout the day. It's delicious served up with a portion of roast pumpkin or thyme-roasted carrots from the SIBO Family Favourites Cookbook. The beef cheeks are cooked in Meredith's own beef bone broth, the recipe is at the bottom of the page. It's definitely worth making, and adds a lovely flavour to the dish.

If you have a recipe that you'd like to share with The Healthy Gut then get in touch here

Slow Cooked Beef Cheeks recipe

 

Recipe contributed by: Meredith East-Powell

 

slow cooked beef cheeks

Serves - 4

Classification: Restricted Phase (Bi-Phasic Diet), gluten-free, dairy free 

600g beef cheeks

2 tbsp tomato paste

3 cups of homemade beef bone broth

5 carrots, chopped

1 stick of celery sliced

1 bay leaf

1 tsp thyme leaves

1/3 cup of flat leaf parsley chopped (to garnish upon serving)

1 ½ tsp sea salt

½ tsp pepper

1 tbsp coconut oil (for searing the beef cheeks)

Method:

If you have a removable slow cooker pan that can go on the stovetop or oven, remove it from the slow cooker, add the coconut oil and place it on a med-high heat on the stove top (if you don’t have this type of slow cooker pan then use a large saucepan with a lid).

Place the beef cheeks in the pan with the tomato paste, and coat them in the tomato paste. Sear them until lightly brown (it should only take a few minutes).

Then add the remaining ingredients (except the parsley) and cover with a lid. Once the liquid starts to bubble, place it in the slow cooker and turn on low (if you’re using a saucepan instead of a slow cooker leave on the stovetop and turn the heat to as low as possible, it should cook very gently) leave for 8-12 hours.

Once it’s ready I like to pull the beef cheeks apart with a fork. Serve sprinkled with chopped parsley and with some green beans and Rebecca's tasty roasted pumpkin or carrots from the SIBO Family Favourites Cookbook.

BEEF BONE MARROW BROTH

Yield: Approx. 2L

1.4kg bone marrow beef bones cut into pieces (just ask your butcher to do this for you)

2 tbsp tomato paste

20 peppercorns

3 star anise

1 tsp sea salt

1 bay leaf

6 carrots, roughly chopped

1 celery stick, roughly chopped

6 sprigs of thyme

3 tbsp apple cider vinegar

1 tbsp coconut oil for frying

Filtered water to cover the ingredients (approx. 2 ¼ litres)

Method:

If you have a removable slow cooker pan that can go on the stovetop or oven, remove it from the slow cooker, add the coconut oil and place it on a med-high heat on the stove top (if you don’t have this type of slow cooker pan then use a large saucepan or stockpot with a lid).

Place the bones in the pan and the tomato paste, try and coat them in the tomato paste. Sear them until lightly brown (it should only take a few minutes).

Add the other ingredients and cover with filtered water, cover with a lid, bring to the boil then place in the slow cooker on low for 8-12 hours (you can use the stove top for slow cooking but ensure the heat is as low as possible).

After a few hours skim the scum sitting on top of the liquid. Once the broth is finished, remove the bones and pour through a sieve so you're left with the broth only. It can be kept in the fridge for a couple of days but otherwise, keep some in the freezer.

When you remove it from the fridge there may be a layer of fat on top, just remove this with a knife before using.

Guest Contributor - Meredith East-Powell

MeredithMeredith has tackled health problems for over 10 years and after many visits to various doctors, she was diagnosed with endometriosis. This didn’t, however, provide an answer to her digestive problems. Eventually, Meredith found an integrative doctor and in 2015 she was diagnosed with SIBO, following her diagnosis Meredith commenced treatment which included the Biphasic SIBO diet. Meredith’s journey inspired her and she is studying to be a nutritionist to help others find good health, is an avid yoga practitioner and loves to create healing recipes, Meredith shares her recipes and health tips on her blog thehealingyogi.com and Instagram.

BLOG POST_Anzac Cookies_INSTA

Anzac biscuit recipe

April 25th, 2017 Posted by Blog, Recipe 7 comments

I’m excited to share my first recipe with you all, I’m usually behind the scenes being Rebecca’s right hand woman, but I’m also a very keen cook. Being from the UK you’d be surprised to know that I’m slightly addicted to Anzac biscuits. However once you know I have an Aussie Stepmum and loads of Aussie friends it’s probably not so surprising. My Stepmum told me many years ago the tale of how this iconic biscuit was originally made to send to the ANZACs (Australian and New Zealand Army Corps) serving in Gallipoli. The story has stayed with me, and I’ve now shared it with my boys, what better way to honour the day than to whip up a batch of these special biscuits?

My family all have their own little tweak on their recipes, however as theirs all have oats in I wanted to create a recipe without oats that is suitable for people with SIBO. My boys and I had great fun baking up test batches of these, there was a lot of eating them before they had even cooled down and hardened up, I hope you enjoy them!

Recipe contributed by: Kate Morgan

Anzac biscuit recipe

Makes: 14 small biscuits, 1 per serving

Classification: Semi-Restricted phase (Bi-Phasic Diet), gluten-free, vegetarian, dairy free (if coconut oil used)

Ingredients

1.5 cups almond meal

1/2 cup dessicated coconut

1 cup walnuts (chopped very finely in a food processor)

1/3 cup butter or coconut oil

1 tsp bicarb soda

3 tbs honey

1 tbs water

1 tsp vanilla powder

Method

Pre-heat your oven to 120C/250F. Line a baking sheet with baking parchment. Set aside.

In a large mixing bowl place the almond meal, coconut, vanilla powder and walnuts. Mix together and create a well in the middle of the mixture.

In a small saucepan melt the butter (or coconut oil) and honey together. Take the saucepan off the heat and add the bicarb and water. Stir this until it becomes a white-ish foam.

Pour your honey and butter mix into the well in your dry ingredients. Mix well until well combined.

Take dessert spoon fulls of the mixture and roll it in your palm as firmly as possible into a ball. Be patient, this mix holds together well but needs a little handling. Place the ball on your baking tray and flatten out a little.

Place in the oven for 15 minutes, or until golden brown.

Leave to cool on the baking sheet and don't handle until they have hardened.

Pour a lemon and turmeric tea, grab a biscuit and sit down in a comfy chair!

 

Strawberry and macadamia chocolate bark recipe

Strawberry And Macadamia Chocolate Bark Recipe

April 17th, 2017 Posted by Recipe No Comment yet

Strawberry and macadamia chocolate bark recipe

We think having a delicious, sugar-free chocolate treat on hand at all times is a must!  Not only can you indulge in a small bite of chocolate when the whim overtakes you, but making your own chocolate that doesn’t contain any sugar means you can be compliant with your SIBO diet at the same time.  Say hello to our Strawberry and Macadamia Chocolate Bark.  Using only a few ingredients, it’s super easy to make, lasts for ages and looks really pretty too.  Even the biggest chocolate fans will keep coming back for more.

Lightly toasting the macadamia nuts gives the chocolate a lovely depth of flavour and really brings out the delicate flavours of the nut.  Freeze-dried strawberries add a gorgeous berry tang to the chocolate, and because they have been dried, have a long shelf life.  You can find freeze-dried strawberries (or any other berries for that matter) in speciality food stores (Rebecca got hers from The Essential Ingredient) or online.  Experiment with different berries each time you make this treat.  If you can’t find freeze-dried berries, fresh ones will work but remember that the chocolate will only last as long as the berries remain fresh.

We like to top the chocolate off with a sprinkling of coconut.  You can use finely shredded or desiccated coconut, or use larger flaked pieces.  You may even like to toast the coconut when you roast the macadamias, as this will add to the nuttiness.  Remember to look for a brand that is 100% coconut and doesn’t use sweeteners or preservatives, as these can be irritating on your gut and should be avoided while treating Small Intestinal Bacterial Overgrowth.

Rebecca keeps her chocolate bark in an airtight container in a cool place.  If you live in a very warm environment, you can keep it in the fridge, but this can lessen the quality of the chocolate.  If you need help tempering your chocolate, check out this video of Rebecca tempering her chocolate for this recipe.

STRAWBERRY AND MACADAMIA CHOCOLATE BARK RECIPE

Classification: Remove & Restore (Bi-Phasic Diet), Gluten Free, Dairy Free, Vegetarian, Vegan

Strawberry & macadamia chocolate bark

Ingredients

1/2 cup macadamias
1 cup raw cacao
1/2 cup raw cacao powder
1/2 tsp 100% natural stevia
1/2 tsp vanilla powder
1/4 cup freeze dried strawberries, chopped
4 tbs finely shredded coconut

Pre-heat the oven to 180C/350F. Line a baking tray with non-stick paper. Place the macadamias on the tray and roast for 10 minutes or until golden brown. Remove from the oven. Cool slightly then chop roughly. Set aside.

Place the cacao butter in a heat-resistant plastic or silicone bowl. Microwave in 30-second increments until melted and it has reached a temperature of 40C/104F – 45C/113F. Sift in the cacao powder, stevia and vanilla powder. Stir to combine thoroughly.  Cover a cool surface with non-stick paper, then pour the chocolate onto it. Move it around constantly with a spatula until it thickens to a toothpaste consistency (see Rebecca’s video here on how to do it). Return to the bowl and microwave in 5-second increments until liquid and a temperature of 28C/82.4F – 34C/93.2F.

Line a tray with non-stick paper. Pour the chocolate onto it then sprinkle with macadamias, strawberries and coconut. Refrigerate for 10 minutes until firm then break into shards and serve.

Strawberry and macadamia bark recipe

Strawberry chocolate bark

Strawberry Chocolate Truffles Recipe

April 16th, 2017 Posted by Recipe 2 comments

 

Strawberry chocolate truffles recipe

At Easter, we are bombarded with advertising for sugar-filled chocolate treats.  These type of treats are off-limits when following the SIBO diet, so Rebecca got creative in the kitchen and whipped up a scrumptious batch of Strawberry Chocolate Truffles.

Using fresh strawberries and a tiny amount of raw organic honey adds a lovely natural sweetness to the creamy coconut centre, while the dark chocolate is sweetened with 100% natural ground stevia leaves.  The sugar content of these chocolates is significantly reduced from commercially made chocolate treats, and will mean you can enjoy these guilt-free treats while still complying with your SIBO diet.

Store them in an air tight container in the fridge for a few days… if they last that long!

Strawberry chocolate truffles recipe

Classification: Remove and Restore (Bi-Phasic Diet), Gluten Free, Dairy Free, Vegetarian

Strawberry chocolate truffles recipe

Ingredients

1 cup strawberries
1.5 cups finely shredded coconut + extra for decoration
2 tbs coconut oil
1 tbs honey
1 cup raw cacao butter, chopped
1/2 cup raw cacao powder
1/2 tsp 100% natural stevia
1/2 tsp vanilla powder
3 tbs freeze dried strawberries, chopped

Hull the strawberries. Place them in a blender and blitz until completely pureed. Strain through a fine mesh sieve to remove the seeds. Place in a saucepan and bring to the boil. Reduce to a simmer. Stir constantly until the liquid has thickened and reduced by half. Remove from the heat and cool slightly.

In a large bowl, add the strawberry puree and coconut. Melt the coconut oil and honey together then add to the bowl. Stir until well combined. Line a tray with non-stick paper. Take a small amount of mixture and roll into a small ball. Place on the tray. Repeat until all of the mixture has been used. Freeze for 1 hour.

Strawberry chocolate truffles

Meanwhile, make the chocolate. Place the cacao butter in a heat-resistant plastic or silicone bowl. Microwave in 30-second increments until melted and it has reached a temperature of 40C/104F – 45C/113F. Sift in the cacao powder, stevia and vanilla powder. Stir to combine thoroughly.  Cover a cool surface with non-stick paper, then pour the chocolate onto it. Move it around constantly with a spatula until it thickens to a toothpaste consistency (see my video here on how to do it). Return to the bowl and microwave in 5-second increments until liquid and a temperature of 28C/82.4F – 34C/93.2F.

Line a tray with non-stick paper. Remove the strawberry balls from the freezer. Dip the balls into the chocolate one at a time and decorate with coconut and freeze dried strawberry before the chocolate sets. Repeat until all are covered. Store in the fridge. Will last for several days.

Valentine's Day meal

SIBO friendly Valentine’s Day meal

February 14th, 2017 Posted by Blog, Recipe No Comment yet

Valentines day

'All you need is love', so The Beatles said and on Valentine's Day more than any other day of the year many of us want to make a meal to show loved ones that we care. So this year we're giving you a two course, SIBO friendly Valentine's Day meal to make sure your evening goes without a hitch. A Valentine's Day meal needs to be quick to prepare so that you can spend time with the one you love and include those indulgent ingredients that a celebration meal deserves.

With the weather hot and getting hotter in the southern hemisphere at the moment you might choose to move the cooking of this meal to the outside to the BBQ, although it's equally easy to prepare on the hob for those in the not so warm northern hemisphere! We've gone for our best ever steak with a rocket, tomato and prosciutto salad. This dish combines the delicious BBQ flavours of the steak with the wonderful crunch and tang of the salad. How about following this with our decadent mocha mousse? This is possibly the quickest and yet most indulgent dessert imaginable! You'd never know that it was free from dairy, egg and refined sugar. There's a secret ingredient in this mousse, but we bet no one guesses what it is, maybe a blindfold taste test is in order?

We hope you enjoy this meal, find these recipes and more of our favourites in our SIBO summer cookbook, available in hard copy for scribbling your notes in, or an eCookbook.

Thanks to our lovely friends at Organic Angels for supplying the scrumptious organic produce featured in this recipe. Click here to find out more about how they could deliver beautiful organic produce to your door.

Best ever steak with a rocket, tomato and prosciutto salad recipe

Serves 2

Classification: Restricted phase

Ingredients

Steak

2 x pasture fed, free range beef steaks

1 tbs olive oil

Salt & pepper

Salad

2 large handfuls of rocket leaves, washed

1 punnet cherry tomatoes, halved

6 slices prosciutto, salt cured, nitrate and sugar free

2 tbs pine nuts

1 tbs extra virgin olive oil

1 tbs red wine vinegar

Salt and pepper

If you are in Maintenance, add 60g parmesan cheese, shaved

Method

Pre-heat the oven to 200c.

Rub the steak with olive oil then season liberally with salt and pepper. Set aside.

Place the prosciutto on a tray covered in baking paper.  Bake for 10 minutes or until crispy.  Remove from the oven to cool.  Once cool enough to handle, break into small pieces. Set aside.

Place the pine nuts on a tray and roast in the oven for 5 minutes, or until golden. Keep an eye on the nuts as they can burn quickly.  Set aside.

Place the cherry tomatoes on a tray and sprinkle with olive oil, salt and pepper.  Cook for 20-30 minutes until roasted and cooked through.  Remove from the oven and set aside to cool slightly.

Heat the BBQ or a grill pan until hot.  Turn down the heat to medium-high.  Place the steaks on the heat and cook to your liking. Once cooked, remove from the heat and cover lightly with foil. Rest for half the length of the cooking time.  So if the cooking time was 6 minutes, rest for 3 minutes.

Assemble the salad while the steak is resting.  In a large bowl, mix the rocket, pine nuts, prosciutto, olive oil, vinegar, salt and pepper together.  If in Maintenance, add in the parmesan. Mix until well combined.

Serve the steak with the salad on the side.  A dollop of your favourite garlic and sugar free mustard will go perfectly with the steak.

Decadent mocha mousse recipe

Serves 4
Classification: Semi-restricted phase, gluten-free, dairy-free, vegetarian

 

Ingredients

1 ripe avocado

4 tbs cacao powder

250ml Ayam coconut milk, refrigerated

30ml strong espresso

3 tbs raw organic honey

Method

Place the avocado, cacao powder, espresso and honey in a food processor and blend until creamy.

Changing to a whipping blade, add the firm coconut cream from the tin. Don’t use the watery liquid at the bottom.  This can be kept for another recipe.  Whip until light and fluffy.

Spoon into bowls and refrigerate for 1 hour before serving.



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Our SIBO Summer Cookbook is now back in stock in hard copy and is crammed full of family friendly meals, that the whole family can enjoy together. All recipes are based on the SIBO Bi-Phasic diet by Dr Nirala Jacobi ND and clearly list what phase they are suitable for.

All recipes are 100% gluten-free and soy-free. There are dairy-free, grain-free, sugar-free and low FODMAP options available.

Order your copy today and choose between an eCookbook or a hard copy one to scribble in, like we do!

lemon and coconut slice recipe

Lemon and coconut slice recipe

February 10th, 2017 Posted by Blog, Recipe 4 comments

Whether you are off to a birthday party or just wanting to make a SIBO friendly treat for the whole family to enjoy, this lemon and coconut slice recipe is a super choice. Why this recipe you may ask? Well, when Rebecca was at school, one of her all time favourite sweet treats was the lemon slice. When she was diagnosed with SIBO, the original version was off the menu, so Rebecca got creative in the kitchen and recreated a SIBO friendly version.

Instead of a biscuit base this lemon slice has a delicious mix of desiccated coconut and macadamia nuts on the bottom. Holding that together to create the base is zingy lemon rind and juice with a little coconut oil and coconut milk. Rebecca uses a small amount of liquid stevia to add some sweetness. It’s a good idea to find stevia that doesn’t contain inulin as this can be a gut irritant. The gorgeous topping is made with coconut milk, more lemon rind and juice (we like it lemony!!), powdered gelatin to help the topping to set and a little more stevia. Cut it into bite sized pieces, it makes a great little sweet treat for any time of the day.

This literally lasts seconds whenever it appears at The Healthy Gut HQ. It’s become our ‘family’ favourite so we wanted to share it with you. ‘Happy February’!

We hope you enjoyed this lemon and coconut slice recipe. Find this and more of our favourites in our SIBO Family Favourites cookbook, available in hard copy for scribbling your notes in, or an eCookbook.

Thanks to our lovely friends at Organic Angels for supplying the scrumptious organic produce featured in this recipe. Click here to find out more about how they could deliver beautiful organic produce to your door.

lemon and coconut slice recipe

10 serves

Classification: Restricted phase, gluten free, dairy free, low FODMAP

Ingredients

Base

¾ cup macadamia nuts

2 tbs coconut milk

1 ½ cups desiccated coconut

1 lemon, rind and juice

3 tbs coconut oil

4-6 drops liquid stevia

Topping

½ cup coconut milk

½ lemon, rind and juice

3 drops liquid stevia

1 tsp powdered gelatine

Extra desiccated coconut for sprinkling

Method

Place all of the ingredients for the base in a food processor. Blitz until finely chopped and all combined.

Line a loaf pan with baking paper. Tip the base mixture into the pan and then flatten to cover the base of the pan evenly. Place in the fridge for 1 hour or until firm.

Meanwhile, make the topping. Pour the coconut milk, lemon rind, juice and stevia into a bowl. Mix to combine. Melt the gelatine in ¼ cup hot water. Stir until combined then pour into the coconut mixture. Stir to combine.

Pour the topping over the base then return to the fridge for 1 hour, or until set.

To serve, remove the slice from the pan and cut into cubes.  Sprinkle with extra desiccated coconut.



want more recipes like this?


Our SIBO Family Favourites Cookbook is crammed full of family friendly meals that the whole family can enjoy together. All recipes are based on the SIBO Bi-Phasic diet by Dr Nirala Jacobi ND and clearly list what phase they are suitable for.

All recipes are 100% gluten-free and soy-free. There are dairy-free, grain-free, sugar-free and low FODMAP options available.

Order your copy today and choose between an eCookbook or a hard copy one to scribble in, like we do!

 

 

 

Happy_Australia _Day _SQ

SIBO friendly Australia day recipes

January 24th, 2017 Posted by Blog, Recipe No Comment yet

Happy Australia Day banner

Happy Australia Day everyone! What better excuse than a celebration do we all need for sitting down with our friends and family for a great meal? This year we've taken the stress out of menu planning for you and whether you're hosting a BBQ or meeting for an epic picnic we have some fantastic SIBO friendly Australia Day recipes that you can take along with you for everyone to enjoy. With a superfood warm winter kale salad alongside some tasty Thai style marinated chicken drumsticks and a decadent ruby grapefruit and custard trifle for the grown ups (and for the kiddos too!).


The warm winter kale salad recipe is a perfect side dish regardless of the weather and can be paired with a protein of your choice or served as a delicious vegetarian meal on its own.


Public holidays like these are great for switching off from our busy lives and spending time with those that are important to us, perhaps taking the opportunity to catch up with old friends we've been out of touch with. Rebecca loves to fill her table for a BBQ on days like these and cook some tasty food, inviting friends old and new to have some downtime with each other.



Succulent Thai style chicken drumsticks are perfect served warm from the BBQ or make a lovely cold dish for a picnic.


How about taking a leaf out of the kids' book and playing some of those old-fashioned games? Monopoly, Twister or better still head outside for a game in the fresh air, who's for Cricket?


Our Ruby Grapefruit and Custard  Trifle not only looks impressive but also tastes delicious and rounds out a SIBO friendly meal perfectly.


We hope you love the recipes and we love seeing your creations in the kitchen. Don't forget to tag us with #CookingforSIBO or #TheHealthyGut so we can find your photos and videos. And we always love to hear what you think of our recipes. If you've enjoyed our Australia Day recipes, let us know in the comments below.

 

 

Warm winter kale salad

Warm winter kale salad recipe

January 24th, 2017 Posted by Blog, Recipe No Comment yet
What a way to start your  Australia Day celebrations than with one our favourite ingredients in our warm winter kale salad recipe? Kale a veritable powerhouse and is packed full of nutrients and vitamins A, C and vitamin K, which can help ward off cancer. It is also jam packed full of iron, is bursting with antioxidants and is high in calcium.
Not to be outdone by the kale, pumpkin also has some powerful health perks. It is rich in vitamin A and carotenoids, as well as beta-carotene, which is believed to help prevent cancer. This power-house salad is easy to prepare, tastes great and can be enjoyed whether it’s summer or the coldest of winter months.  We like to cool the pumpkin completely when we’re eating it in summer, but love leaving it warm for a more hearty winter side dish.
Find this and more of our favourites in our SIBO Family Favourites cookbook, available in hard copy for scribbling your notes in or an eCookbook.
Thanks to our lovely friends at Organic Angels for supplying the scrumptious organic produce featured in this recipe. Click here to find out more about how they could deliver beautiful organic produce to your door.

warm winter kale salad recipe

Serves 4
Classification: Restricted phase, gluten-free, dairy-free, low FODMAP

Warm winter kale salad

 

Ingredients 
5 large kale leaves, washed, leaves torn from the stems
2 cups pumpkin, diced
2 tbs pumpkin seeds (retained from the pumpkin)
1 red capsicum
1 punnet cherry tomatoes, halved
2 tbs pine nuts, lightly toasted
3 tbs olive oil
1 tbs white wine vinegar
2 tsp wholegrain mustard
Salt & pepper for seasoning
Method
Pre-heat the oven to 180C/355F.
Place the pumpkin pieces and seeds in a large bowl. Cover with 1 tablespoon of olive oil and season liberally with salt and pepper.
Cover a baking tray with baking paper, then place the pumpkin pieces on the tray. Place into the oven for 45–60minutes, or until the pieces are cooked and golden brown, and the seeds look roasted.
At the same time the pumpkin goes into the oven, place the whole capsicum on a shelf. Cook until the capsicum has blackened and the flesh is very soft, approximately 45 -60 minutes.
Meanwhile, place the halved cherry tomatoes in a bowl and cover with ½ tablespoon of olive oil and sprinkle with salt and pepper.
Place on a second tray covered with baking paper, and roast for 30- 45 minutes, or until the tomatoes are roasted.
Place the torn kale leaves in a large bowl. Cover with the remaining olive oil. Massage the leaves for 5 minutes. This will help them to become tender.
Mix the vinegar, mustard, salt and pepper together then stir through the leaves. Remove the pumpkin, capsicum and tomatoes from the oven and cool slightly. Once the capsicum is cool enough to handle, remove the blackened skin, seeds and stem, then slice into ribbons.
Stir the roasted vegetables through the salad. Top with the roasted pumpkin seeds and pine nuts. Serve immediately.


want more recipes like this?


Our SIBO Family Favourites Cookbook is now back in stock in hard copy and is crammed full of family friendly meals, that the whole family can enjoy together. All recipes are based on the SIBO Bi-Phasic diet by Dr Nirala Jacobi ND and clearly list what phase they are suitable for.

All recipes are 100% gluten-free and soy-free. There are dairy-free, grain-free, sugar-free and low FODMAP options available.

Order your copy today and choose between an eCookbook or a hard copy one to scribble in, like we do!