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SIBO friendly strawberries and cream popsicles

Strawberries and cream popsicles recipe

January 12th, 2018 Posted by Blog, Recipe No Comment yet

SIBO friendly strawberries and cream popsicles recipe

On a hot summer’s day, there is nothing better than creamy strawberry popsicles. The sweet tang of the strawberries is complemented perfectly with the creaminess of the coconut milk.  They’re simple to make, using only two ingredients and are ready as soon as they have frozen solid.  Our SIBO friendly strawberries and cream popsicles recipe make a perfect treat for the kids on a hot summer’s afternoon, or a delicious frozen dessert after dinner.

Let your imagination run wild and try different berry flavours.  You can even try different fruits that you can tolerate.  The sky is the limit.  You can also experiment with different nut milks.  We love using coconut milk because the fat content helps these popsicles to stay creamy.  Can’t tolerate coconut?  Try almond milk or another nut milk that you know works for your gut.

SIBO friendly strawberries and cream popsicles recipe

Classification: SIBO Bi-Phasic Diet Phase 1 Semi Restricted, gluten-free, dairy-free, grain-free, vegetarian, vegan, low FODMAP

Serves: Makes 8 popsicles

SIBO friendly strawberries and cream popsicles recipe

Ingredients

2 cups strawberries, hulled

400ml/13.5oz coconut milk (from a can, no thickeners or gums)

Method

Place 1.5 cups of hulled strawberries in a blender. Mix until liquified. If you hate pips, you can strain this mixture through a fine-mesh sieve to remove the pips.

Finely chop the remaining strawberries.

Pour the coconut milk into a bowl and add the chopped strawberries.

Pour the strawberry purée into the coconut mixture. If you would like to decorate the outside of your popsicle moulds with strawberry purée, retain some and pour into the moulds. Swirl around to evenly cover the surface of the moulds.

Pour the strawberry coconut mixture into the moulds. Freeze for 1 hour then add a popsicle stick into each mould. Return to the freezer for 3-4 hours, or until frozen solid. Enjoy on a hot summer’s day.

Note: If you can’t tolerate coconut milk, substitute with a nut milk you can tolerate.

SIBO friendly strawberries and cream popsicles

 

 

Looking for more recipe inspiration?

 

2 for 1 SIBO Cookbooks

Until 23.59pm on 21st January 2018, our SIBO Cookbooks are on sale!  Buy one cookbook and get the second absolutely free!  Get access to 120+ SIBO friendly recipes that will help you feel less overwhelmed at mealtimes. All recipes are suitable for the SIBO Bi-Phasic Diet and are clearly classified, so you can ensure you’re eating according to what phase you’re in. Simply enter B1G12018 at checkout to get your 2nd book for free. Order today >>

SIBO Christmas menu

The Ultimate SIBO Christmas Menu

December 22nd, 2017 Posted by Blog, Recipe 1 comment

The Ultimate SIBO Christmas Menu

The Ultimate SIBO Christmas Menu

With Christmas Day just around the corner, are you still wondering what to eat for your festive meal?  Never fear!  We’ve got you covered with our Ultimate SIBO Christmas Menu.

For many people, Christmas Day is all about the food.  Just because you have SIBO doesn’t mean you need to feel deprived.  It is possible to eat delicious food on a restricted diet, and we’ve shared our all time favourite Christmas recipes with you.

Coconut Crumbed Prawns and Ruby Grapefruit Salad

Coconut Prawns with Grapefruit and Watercress Salad

Kick your Christmas meal off with this stunning entrée/appetizer.  The prawns have a beautiful crunch from their coconut dusting, and pair perfectly with the zesty ruby grapefruit salad.  It’s such a pretty dish, you’ll have the compliments rolling in.  Grab the Coconut Crumbed Prawns and Ruby Grapefruit Salad here.

Succulent Lemon and Thyme Roast Chicken

SIBO friendly succulent lemon and thyme roast chicken

What Christmas meal would be complete without some poultry?  We adore our Succulent Lemon and Thyme Roast Chicken as it’s super easy to make and the herb flavoured ghee keeps the meat tender and moist, while imparting a lovely flavour.  The baby roast carrots soak up the sensational cooking juices. You’ll have people fighting over the last piece! Grab the Succulent Lemon and Thyme Roast Chicken recipe here.

Buttery Pan-Fried Bacon Brussels Sprouts

SIBO buttery pan-fried bacon brussels sprouts

We simply adore this sensational dish.  The humble brussels sprout is totally transformed with the addition of bacon and crunchy roasted hazelnuts.  The sprouts cook down until they are silky smooth and buttery and pair perfectly with poultry. Get the Buttery Pan-Fried Bacon Brussels Sprouts recipe here.

Mini Christmas Puddings with Warm Custard

SIBO mini Christmas puddings with warm custard

Christmas isn’t the same without a Christmas pudding for dessert.  The traditional Christmas pudding is full of dried fruit and sugar, which is off limits on a SIBO diet.  These mini puddings use all the delicious spices from a traditional pudding, yet omit the dried fruit, making it a low-sugar fruit-free pudding.  Pair it with warm custard, it’s a wonderful way to end a meal.  Grab the Mini Christmas Puddings with Warm Custard recipe here.

Need more Christmas Recipe Inspiration?

The SIBO Christmas Cookbook is jam-packed with delicious SIBO friendly recipes that are perfect for your Christmas celebrations.  Enjoy delicious appetizers and entrées, perfect vegetable sides and accompaniments, mouth-watering desserts and gorgeous gifts and baked goods.  All recipes contain AU and US ingredient names, temperatures and measurements.  Available immediately via email download.

Order today >>

SIBO Christmas eCookbook

SIBO friendly Chocolate Caramel Slice

SIBO Chocolate Caramel Slice

December 18th, 2017 Posted by Blog, Recipe 9 comments

SIBO friendly Chocolate Caramel Slice

The Chocolate Caramel Slice is such a favourite Australian sweet treat, so it was with great pleasure that I developed a SIBO-friendly version for Donna.  She made contact with me and asked if I would develop a version that was suitable for the SIBO Bi-Phasic Diet.  After a few emails back and forth to ascertain what she could tolerate, this beauty was developed.

The SIBO Chocolate Caramel Slice uses an almond and coconut biscuit base, which is baked until crispy.  If you can’t tolerate almonds, use another mild tasting nut flour that you can tolerate. The traditional slice uses sweetened condensed milk for the caramel filling, but this is off limits on a SIBO diet.  I condensed full fat coconut milk until it was nice and thick, sweetening it with a bit of honey.  Make sure you use full fat coconut milk rather than a low fat/lite version.  You want the fat content to be high, as this will help the caramel become nice and thick.  If you can’t tolerate honey, use a sweetener you can tolerate. The chocolate topping was made from a mixture of coconut oil, raw cacao powder and stevia.  If you can find a 100% cacao chocolate that hasn’t been sweetened with sugar and doesn’t contain soy, you may like to melt this and use it instead of a coconut oil topping.

While not as sickly sweet as a traditional Chocolate Caramel Slice, this treat is sure to please your taste buds while not providing too much sugar for your SIBO.  This is special occasion food and should be portioned up so you are not tempted to overeat it.  Better yet, share it with friends, family or even work colleagues.  It makes a gorgeous food gift, perfect at this time of year.

SIBO Friendly Chocolate Caramel Slice

Makes 35-45 small squares

Classification: Phase 2 Bi-Phasic Diet, Gluten Free, Grain Free, Paleo

SIBO Friendly Chocolate Caramel Slice Recipe

INGREDIENTS

Base

2 cups almond meal (or another mild tasting nut flour)

¾ cup desiccated coconut (check it doesn’t contain preservatives or sugar)

80g/2.8oz butter

1 ½ tbs honey (or another sweetener you can tolerate)

1 tsp vanilla

Caramel Filling

800ml/27 fluid oz full fat coconut milk

¼ cup honey (or another sweetener you can tolerate)

80g/2.8oz butter

Chocolate Topping

½ cup coconut oil, melted

½ cup raw cacao powder, sifted

⅛ – ¼ tsp natural stevia

SIBO Friendly Chocolate Caramel Slice Recipe

METHOD

Pre-heat the oven to 180C/350F. Line a lamington/brownie tin with non-stick paper. Place the almond meal and desiccated coconut in a medium bowl.  Melt the butter and honey, add the vanilla then pour into the dry ingredients. Mix thoroughly then press into the base of the tin.  Bake for 10 minutes or until cooked through and golden.  Cool completely in the tin.

Meanwhile, make the caramel. Pour the coconut milk into a heavy-bottomed saucepan.  Slowly bring to a boil.  You may need to stir it constantly as it may spit and splutter.  Reduce the heat to a low simmer, add the honey (or another sweetener), and cook for 30-45 minutes, stirring regularly, until thickened and reduced by one third to one half. Be careful not to burn the bottom as it will ruin the caramel.  Once thickened, add the butter to the mixture and stir until completely melted.  Pour into the tin and bake for 15 minutes until golden and bubbling (check out this video of what it should look like).  Remove the tin from the oven and cool completely, before transferring to the fridge to chill.

To make the chocolate topping, mix all of the ingredients together until well combined and all lumps have disappeared. Pour over the caramel and return to the fridge to set completely.

To serve, gently pry the paper away from the sides of the tin and lift the slice out.  Put on a board and cut into small squares with a sharp knife.  You can dip your knife into hot water and wipe between each slice to keep the edges nice and clean.  Keep refrigerated when not eating, as the topping can melt in warm weather.  Will keep in an airtight container in the fridge for 5 days (if it lasts that long!).

Do you have a recipe you’d like me to make SIBO friendly for you?  Simply drop me an email and let me know what you need help with.

SIBO Friendly Chocolate Caramel Slice Recipe

Father's day celebration menu

Father’s Day Celebration meal recipes

August 31st, 2017 Posted by Blog, Recipe No Comment yet

The Healthy Gut - Father's Day menu

Father’s Day marks the change of the season’s here in Australia, as we welcome Spring we also celebrate our wonderful Dad’s. There is a lovely quote about Dads that really resonated with all of us at THG HQ and we wanted to share with you, ‘A father is someone you look up to no matter how tall you grow’. Let your Dad know just how much he means to you this weekend by making a meal full of love that everyone can enjoy together.

If your Dad has his own gut health concerns you might want to share our recent Podcast with Dr Jason Wysocki about men’s health with him. We also have a great blog post too addressing, SIBO from a male perspective.

There’s no better excuse to dust off that outdoor furniture than to be able to enjoy a meal in the fresh air with your nearest and dearest. With spring’s arrival in the southern hemisphere comes a change in our eating habits too and to suit the new season we’ve got our super tasty Chicken Parmigiana with a side of colourful slaw for our main course and a delicious, lip smacking Raspberry Souffle for dessert. Both are simple to prepare and will give you plenty of time for sitting with your Dad and catching up!
If you’d like to see more recipes like this then you’ll find them in our SIBO Summer and SIBO Family Favourites books.

Chicken parmigiana with a side of slaw

Serves 4

Classification: Phase 2: Remove and restore, gluten-free

The chicken parma is a much loved Aussie classic, yet the traditional way of making it leaves it off-limits to someone treating SIBO. With a few modifications, you will be enjoying this dish in no time.

Chicken parmigiana with a side of slaw

Ingredients

4 free-range chicken breast fillets (flattened to equal thickness)

2 free-range eggs, beaten

½ cup almond meal

4 tsp dried parsley

2 tsp sea salt flakes

2 tsp freshly ground pepper

2 cups roasted tomato and capsicum sauce

120g parmesan cheese, grated

200g free-range ham, free from sugar and nitrates

1 lemon, quartered

Slaw

½ small red cabbage, thinly shredded

2 carrots, grated

2 tbs lemon juice

2 tbs olive oil

Salt and pepper to taste

Method

Heat the oven to 200C/390F. Line the bottom of an oven tray with baking paper.

Whisk the eggs in a bowl. Put the almond meal, parsley, salt and pepper on a plate and mix well to combine.

Dip the chicken in the egg and shake off excess. Dip into the almond mix, evenly coating the chicken. Place the coated chicken on the baking tray, and repeat until all pieces are covered.

Bake in the oven for 12 minutes or until slightly golden and nearly cooked through.

Meanwhile, make the slaw. Place the cabbage and carrot in a bowl. Add the lemon juice, olive oil, salt and pepper. Mix to combine. Set aside.

Remove the chicken from the oven. Place slices of ham on top of the chicken, then pour the roasted tomato and capsicum sauce over it. Cover with a sprinkling of cheese and return to the oven for 10 minutes or until hot and bubbling.

Remove from the oven and serve immediately with a side of slaw and a wedge of lemon.

Roasted tomato and capsicum sauce

This sauce is so easy to make and is incredibly versatile. It can be used with poultry, meat, fish, or vegetarian dishes. It can be used as a sauce or a condiment, and served hot or cold. You will never reach for the commercially made tomato sauce again once you’ve tasted this version.

Makes 5 cups

Classification: Phase 1: Semi-restricted, gluten free, dairy free, vegetarian, vegan

Roasted tomato and capsicum sauce

Ingredients

10 roma tomatoes, quartered

2 red capsicum/peppers, seeds removed, quartered

1 leek, quartered

4 tbs olive oil

1 tsp salt

1 tsp pepper

2 tbs tomato paste

½ bunch basil, chopped

Method 

Pre-heat the oven to 200C/390F.

Place all of the ingredients for the sauce, except the tomato paste and basil, in a large roasting tin. Mix to combine the olive oil, salt and pepper evenly across the vegetables. Place in the oven and roast for 1.5 – 2 hours, or until all of the vegetables are soft and roasted. Remove from the oven and cool slightly.

Place the roasted vegetables, tomato paste and basil into a blender and blend until combined and any lumps have been removed.

Pour the sauce into a large sterilised jar. Tip upside down to form a seal and then cool. The sauce will keep in the fridge unopened for several months. Once opened, consume within a few days.

 

Chocolate raspberry marshmallow slice recipe

Chocolate Raspberry Marshmallow Slice

August 8th, 2017 Posted by Blog, Recipe 7 comments

Chocolate raspberry marshmallow slice recipe

Do you dream of the day that you can bite into pillowy soft marshmallow and chocolatey goodness? Do you long for the day when you can eat a dessert like you used to? Well, the day is here!

We know that desserts and sweet treats can be the thing you miss the most when it comes to treating your SIBO, and while we know that sweet treats like this should be eaten only occasionally, it is nice to have something that you can turn to that you know is SIBO friendly.

Growing up, Rebecca loved sweet treats like the monte carlo or waggon wheel cookies.  The combined cookie, marshmallow and raspberry, with the waggon wheel being smothered in chocolate, were some of her favourite flavour combinations.

But these cookies are filled with sugar and refined flours and not suitable for a SIBO diet.  So Rebecca got busy in the kitchen and created a SIBO-tastic version that we personally feel is better than those original delights.

While there are a few steps in this recipe, it is oh-so-worth it, and you will be basking in the taste bud glory with a mouthwatering treat that is so good, you would never know it is a SIBO dessert.

Chocolate raspberry marshmallow slice recipe

Start by making the biscuit base. We use a combination of almond and hazelnut flours as this gives a lovely flavour and texture to the entire slice.

Next, comes the lovely sweet/tart raspberry jam.  We like to use fresh raspberries when they are in season, but good quality frozen raspberries will work just as well.

There is a little trick to making the marshmallow, and we learnt it the hard way. It’s important to keep the water/gelatin mix warm so that when you add the hot honey it doesn’t turn it into hard toffee.  The first time Rebecca made this recipe, her gelatin mix had cooled and the marshmallow failed miserably.

To keep it simple, we like to create our chocolate covering with coconut oil and raw cacao powder, but feel free to get creative and come up with your own topping.

This slice is absolutely delicious served with a lovely cup of tea or coffee or a hot drink of your choice. It can be served as and a morning tea or afternoon tea snack, or as a gorgeous dessert slice after dinner.

But be warned, it is almost impossible to stop at one piece, so we recommend you cut it into the recommended portion sizes and either give them as gifts or store them for later so you don’t eat the entire slice in one sitting (The Healthy Gut HQ can speak from experience with this!).

This recipe comes from our Christmas eCookbook, which is full of recipes just like this. If you want some more dessert inspiration like this, click here.

Chocolate Raspberry Marshmallow Slice Recipe

Serves: 30

Classification: Phase 2 Remove and Restore, Gluten Free, Dairy Free option

Choc_Raspberry_Marshmallow_Slice_Low_Res_Square

Ingredients

Biscuit Base

1.5 cups almond meal

1 cup hazelnut meal

8 tbs/160g/5oz butter, chilled, cubed (replace with coconut oil for dairy free option)

1.5 tbs honey

2 tsp vanilla powder

Raspberry Jam

3 cups raspberries

1 tbs honey

Marshmallow

1 cup honey

1 cup warm water

2 tbs gelatin

Chocolate Topping

1/2 cup coconut oil

3 tbs cacao powder

Few drops liquid stevia

Method

Pre-heat the oven to 180C/350F. Line a 33cm x 23cm/13-inch x 9-inch baking pan with baking/parchment paper.

Place the biscuit base ingredients in a food processor. Blend until combined and a dough ball has formed. Place in the pan and flatten with your hands until it covers the whole pan. Bake for 10 minutes. Cool.

Place the raspberries and honey in a saucepan. Cook over medium heat until the berries have broken down, then reduce the heat and cook until thickened. Cool, then pour over the base.

Pour the honey and 1/2 cup water into a saucepan. Bring to a boil, then cook until it reaches 115C/240F. Meanwhile, mix the gelatin with ½ cup hot water. Stir thoroughly until combined and pour into a stand mixer. On low speed, slowly add the honey mixture until completely combined. Turn the speed to high, then whip for 10-15 minutes or until the mixture is white, glossy, and thick. Pour the marshmallow over the base and spread evenly. Refrigerate until firm.

Melt the coconut oil in a saucepan. Stir in the cacao powder and stevia. Mix thoroughly. Cool to room temperature, then pour over the marshmallow. Refrigerate until firm.

To serve, remove from the tray and cut into 30 small pieces.

Want more recipes like this?

SIBO Christmas eCookbook

Our SIBO Christmas eCookbook is crammed full of special occasion treats, sweets and sides, 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 eCookbook today and have it delivered to you immediately via email.

 

 

 

 

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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 fireworks 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 for hard copies, shipped from the US to US and Canadian addresses.

4th July SIBO 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: Phase 1: Semi-restricted, gluten free, dairy free

 

Sticky pork ribs recipe

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, preheat the oven to 160C /320F.

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 190C/375F.  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: Phase 1: Semi-restricted, gluten-free

 

Spicy buffalo wings with a ranch dressing

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 180C / 355F.

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: Phase 1: Restricted, gluten free, dairy free, vegetarian, low FODMAP

 

Coleslaw

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.

 

4th July 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: Phase 1: Semi-restricted, gluten free, dairy free, vegetarian, vegan, low FODMAP

 

4th July coconut ice

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 through 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 through 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.

 

Want more recipes like this?

Jam packed full of delicious SIBO recipes, the SIBO Cookbooks are the perfect accompaniment to your SIBO treatment.  Available in AU and US editions. Grab a copy of our SIBO cookbooks today.

SIBO Cookbooks

 

 

 

 

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, let’s 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: Phase 1: Semi-restricted phase, gluten free, dairy free

 

Lamb cutlets with a pomegranate, pecan and pumpkin salad

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/350F.  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: Phase 1: Semi-restricted phase, gluten free, dairy free, vegetarian, low FODMAP

 

Christmas meringue tree

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.

Want more recipes like this?

SIBO Christmas eCookbook

Our SIBO Christmas eCookbook is crammed full of special occasion treats, sweets and sides, 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 eCookbook today and have it delivered to you immediately via email.

 

 

 

 

 

Slow cooked beef cheeks recipe

Slow Cooked Beef Cheeks Recipe

April 30th, 2017 Posted by Blog, Recipe 1 comment

Slow cooked beef cheeks recipe

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

Serves: 4

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

Slow cooked beef cheeks recipe
Ingredients

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

Makes: Approx. 2L

Ingredients

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.

Slow cooked beef cheeks recipe

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 and Instagram.

 

SIBO friendly Anzac biscuit recipe

SIBO Anzac biscuit recipe

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

I’m excited to share my first recipe with you all: my SIBO friendly Anzac biscuits! 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

SIBO 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)

SIBO friendly Anzac biscuit recipe

Ingredients

1.5 cups almond meal

1/2 cup desiccated 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

Ingredients

1.5 cups Almond meal

1/2 cup desiccated 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!

SIBO friendly Anzac biscuit recipe

 

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