I am being asked about SIBO (small intestinal bacterial overgrowth) a lot recently so have been collecting resources for you for the SIBO Factsheet in the A-Z. I’m including this here on the TGF site as I know a lot of you have this too and are interested in the subject.
First, I have added a fabulous summary from all the speakers at the recent (2017) SIBO conference:
Well done them for collating that little lot into useful nuggets we can all use!
Next, I am often asked for SIBO recipes so here are a couple for you. They come from some great new books by Rebecca Coomes of TheHealthyGut who needed a better diet for resolving her own SIBO. I was sent a copy to review and I really liked them.
I’ve added these too onto the SIBO Factsheet for you – where you’ll find tons more resources and links to help.
Meanwhile, enjoy these and you can find her Summer, Family and Christmas SIBO cookbooks here if you need more.
Chunky roast pumpkin and macadamia dip with fresh vegetables
Classification: Restricted Phase, gluten free, dairy free, vegan, vegetarian, Low FODMAP
You will never go back to eating store bought dips once you’ve tasted this taste sensation! Make sure you have people to share it with as you won’t be able to stop at just one bite.
250g jap pumpkin (raw weight)
½ cup macadamias, toasted
¼ bunch basil leaves, leaves picked
2 tbs olive oil
½ lemon, zest and juice
½ tsp smoked paprika
Salt and pepper, to taste
Heat the oven to 170c.
Cut pumpkin into chunks leaving the skin on. Roast for about 30 minutes until completely soft. Allow to cool, peel off skin and drain off any excess liquid.
In a food processor, blend the basil leaves to a paste then add the macadamias, olive oil and lemon zest. This can be left slightly chunky but blend until the larger pieces are broken down.
Add the pumpkin pieces, lemon juice, paprika, and a small amount of salt and pepper. Pulse until combined (this won’t take long) then taste and adjust seasoning if necessary.
Serve with a selection of vegetable sticks and pieces: cherry tomatoes, carrots, baby carrots, red/green capsicum, radish, cucumber and radicchio.
Chai Spiced Banana Muffins
Makes 9 or 10 muffins
Classification: Semi-restricted Phase, gluten free, dairy free, Low FODMAP
These banana muffins are a perfect mid-morning snack and are deliciously moist and aromatic. You would never know they were part of a SIBO diet!
½ cup Coconut Flour
1 teaspoon ground cinnamon
½ teaspoon ground nutmeg
½ teaspoon ground ginger
½ tsp ground cardamom
½ tsp ground cloves
½ teaspoon bi carb soda
½ teaspoon Baking Powder
¼ teaspoon Salt
4 free range eggs
2 bananas, mashed
2 tbs raw organic honey
3 tbs ghee or coconut oil, melted plus extra for greasing
Ghee to serve
Preheat your oven to 180c.
Prepare a 12-cup muffin pan by greasing it with ghee or coconut oil or lining the tins with muffin cases. Set aside.
In a food processor, mix the bananas and eggs until well combined and free from lumps. Blitz in the honey and melted ghee or coconut oil.
Add in the coconut flour, spices, bi carb soda and baking powder and blitz until combined.
Pour the batter into the prepared muffin tin. Place one pecan on the top of each muffin.
Bake for 20 – 25 minutes. To test if the muffins are cooked, insert a skewer into the centre of the muffin. If it comes away clean, they are cooked.
Remove from the oven and allow to cool for a few minutes in the pan before removing and cooling on a wire rack.
These are delicious served warm with some ghee spread over them.
These can be stored in the refrigerator for a few days or kept in the freezer and re-heated when necessary.
Note: Some people may not be able to tolerate bi carb soda and baking powder as these can be made from rice flour. If uncertain, please consult your Practitioner.