Roasted Celeriac & Rainbow Carrots

Want a super easy and SIBO-safe vegetable recipe?  Congratulations, you have found it!

For this recipe, I like to cut up my veggies on Sunday and bake a batch right before I plan to eat (roasted veggies taste best when warm- reheating will probably make them soggy).  These pre-cut veggies lasted 5 days in the fridge.

roasted celeriac and carrots

Ingredients:

2 cups celeriac and rainbow carrot (1 cup of each or a greater proportion of one veggie than the other)

1 Tablespoon extra-virgin olive oil or melted ghee

1/2 teaspoon dried parsley

Sea salt, to taste

Crushed black pepper, to taste

Instructions:

  1. Preheat oven to 400 degrees (note- I have only made this recipe in a toaster oven because my kitchen is currently being remodeled.  Temperature may need to be adjusted down- perhaps to 375 degrees.)
  2. Chop rainbow carrots and peeled celeriac into approximately 1 inch cubes.  Do not worry about being too exact.  See picture above for what mine looked like.
  3. In a 9×9 glass baking dish (a pie dish will also work), toss olive oil and veggies.  Sprinkle with dried parsley, sea salt, and black pepper.
  4. Bake for approximately 45 minutes or until golden brown.  Serve immediately.

SIBO-Friendly Pumpkin Pie

pumpkin pie

(Gluten-free, grain-free, dairy-free, soy-free, paleo, egg-free, low FODMAP, SCD, low sulfur)

The recipe is finally here!  Last year I was the one who had to sit there staring at my family while they ate dessert.  This year, I vowed to be able to enjoy it with them.  I had to experiment a couple of times to get the pie just the way I wanted it, but I have officially created a SIBO-friendly pumpkin pie recipe that your guests won’t even realize is “special.”

Kitchen Equipment:

  • Food processor
  • Measuring spoons/cups
  • Glass pie dish
  • Medium saucepan
  • Egg beaters for optional whipping cream

Ingredients:

Crust:

  • 1 cup pecan pieces
  • 1 cup blanched almond flour
  • 1/2 teaspoon finely crushed sea salt
  • 1 teaspoon cinnamon
  • 2 tablespoons coconut oil + a little more for greasing the pan (about 2 teaspoons)
  • 1 tablespoon clover honey (or other SIBO-friendly honey- see siboinfo.com)
  • 1/2 teaspoon pure vanilla extract

Filling:

  • 2 teaspoons gelatin (this is the one I used)
  • 2 teaspoons cinnamon
  • 1/2 teaspoon nutmeg
  • 2 tablespoons water
  • 1/2 cup full fat coconut milk + 1/2 cup water (must use gum-free coconut milk such as this one in order to be SIBO-friendly)- you could try substituting lite coconut milk, but the flavor will not be quite as creamy
  • 3/4 cup pureed pumpkin (can be canned or make your own using a pie pumpkin- personally, I used half of each)
  • 3 tablespoons clover honey (or other SIBO-friendly honey)

Optional Additions:

Instructions:

  1. Preheat oven to 350 degrees Fahrenheit.  Generously grease bottom & sides of glass pie pan with approximately 2 teaspoons of coconut oil.
  2. In a food processor, pulse pecans until very finely chopped (about 15-20 seconds).  They will begin to stick to the bottom edges of the food processor just a bit.
  3. In a medium bowl, combine almond flour, finely chopped pecans, sea salt, and cinnamon.
  4. In a small bowl, melt 2 tablespoons coconut oil & 1 tablespoon honey.  Add vanilla extract.  Stir melted mixture into dry ingredients.
  5. Add crust “batter” to greased pie pan.  Use your fingers to press down firmly, beginning at the center and working your way to the edges.  This step is very important, so take your time.  If you do not make sure the pie is firmly pressed, it will be very crumbly.  See photo below of what the crust should look like before going into the oven.
  6. Bake crust 10-13 minutes.  Watch carefully to make sure it doesn’t burn.  It is done cooking when golden brown.
  7. In a medium saucepan, combine gelatin, cinnamon, nutmeg, and 2 tablespoons water.  Stir to form a paste.
  8. Add coconut milk and water, pumpkin puree, and honey.  Heat on low for about 10 minutes, until warm throughout.  Use the side of your spoon to break up any chunks of gelatin.  The mixture should be smooth and warm when done.
  9. Pour filling into crust and allow to set in refrigerator for 3 hours or overnight.
  10. Use a sharp knife to carefully cut pie into 8 pieces.  Be extra careful when removing the first piece.  Serve with any of the recommended additions.

pie crust

***In order to keep this SIBO-friendly, make sure that you limit yourself to one piece per day.  Additionally, depending on how able you are to handle carbs, you may need to limit your carbs from other sources.

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Let me know what you think in the comments below!

Thai Lettuce Wraps

20141121_131650

Caution: raw vegetables can be problematic for individuals with poor digestion.  This recipe is intended for individuals who have reintroduced raw veggies or are using this recipe as a way to see if they are ready.  Dr. Siebecker recommends remaining on the SIBO diet for 1-3 months before introducing raw veggies (see SIBO Food Guide).

I have always been a big fan of Thai food, especially salad rolls with a delicious peanut sauce.  Unfortunately, there are all sorts of ingredients in those that I can no longer eat (rice, garlic, peanuts, sugar, soy, who knows what else!).  Here is my take on SIBO-friendly salad rolls, also known as Thai Lettuce Wraps.

This recipe is perfect for the end of the week for several reasons: butter lettuce lasts a while if you leave it attached to the stem, the sauce is super quick and easy to make, and the filling ingredients are flexible which allows you to use up any veggies left in the fridge.

Enjoy!

Ingredients:

Butter lettuce leaves (approximately 3 large leaves)- the loose bunches are easier to pull apart without breaking the leaves

1/5 or 1/4 lb chicken or turkey breast (cooked to your liking)- I like to bake mine at 350 degrees for about 20-30 minutes

Sauce (all you have to do is add the ingredients to a bowl and stir):

1/4 c finely chopped fresh Italian parsley (approximately 1/2 c loosely packed before cutting)

1/2 teaspoon finely grated ginger

2 T salted almond butter (or unsalted and add some sea salt)

1.5 teaspoons coconut vinegar (substituting apple cider vinegar should be fine)

1.5 teaspoons walnut oil

1.5 teaspoons coconut aminos (this is a soy sauce alternative that can be found at natural grocery stores)

Optional Filling Ingredients: thinly sliced cucumber, beets (boiled then thinly sliced), shredded carrots (these might be too hard to digest), sliced tomato (nightshade- might cause inflammation).

Tangy Spiced Delicata Squash

tangy spiced delicata

I find myself fascinated by foods that I have never tried before.  Delicata squash fell into that category a couple of months ago and I have made it my mission to figure out how to make a delicious, SIBO-friendly recipe with it.  It is a delightful winter squash and the only one I know of for which the skin can be eaten (and actually tastes good!).  My creation is SIBO-friendly (as long as you do not surpass your carbohydrate tolerance), paleo, SCD, low FODMAP, gluten-free, grain-free, dairy-free, soy-free, egg-free, and has a low free thiol content (for those who are intolerant to sulfur foods).

Tonight I enjoyed it with Coconut Lime Pan-Seared Rockfish and Baked Thai Eggplant Rounds.  Leave your requests below for which one of these two recipes you would like to see posted on my blog!

Ingredients:

  • 1 medium delicata squash
  • 2 tablespoons extra-virgin olive oil
  • 1 tablespoon lime juice
  • 1/8 teaspoon cayenne pepper
  • sea salt & crushed black pepper, to taste

Kitchen Supplies:

  • Baking sheet
  • Metal spatula
  • Parchment paper- optional

Instructions:

  1. Preheat over to 375 degrees Fahrenheit.
  2. Wash squash skin (because the skin is edible) and cut off stem.  Slice squash in half lengthwise.  Scoop out the seeds.  Cut into 1/2 inch thick C-shaped slices.
  3. In a medium bowl, combine olive oil, lime juice, cayenne, salt and pepper.  Add squash and toss evenly to coat.
  4. Line baking sheet with parchment paper (paper is optional- I do this to avoid my food having direct contact with the metal baking sheet).  Transfer squash to baking sheet.  Pour any remaining sauce over the squash.  Bake 25-30 minutes, flipping half way through.

Herbed Salmon Hash

The first time that I opened a can of salmon, I was outraged.  I thought that the company had somehow forgotten to remove the bones from the fish.  At first, I attempted to meticulously pick out every piece of bone, but after becoming frustrated by this tedious task, I threw it away (sorry little salmon for wasting your life).

A few years later, I tried buying canned salmon again and sure enough, this can had bones in it too!  Fortunately, I had learned by this point that the bones were edible and actually a highly absorbable source of calcium.  Now, I find canned salmon to be a necessary staple in my pantry.  It goes nicely with a variety of fresh herbs and flavors.  I use this recipe at the end of the week to avoid wasting the fresh herbs that are starting to wilt in my fridge.

salmonhash

Ingredients:

  • 8-ounce can of Wild Alaskan Salmon
  • 1 tablespoon garlic-infused olive oil
  • 1-4 tablespoons fresh herbs (cilantro, parsley, green onion, etc.)- depending how much you need to use up
  • 1 tablespoon lemon or lime juice
  • 1/2 teaspoon ginger- optional
  • Himalayan sea salt, to taste

Instructions:

  1. Heat garlic-infused olive oil in a skillet over low-medium heat (keep temperature below its smoke point for greatest health benefit).
  2. Mix salmon, herbs, lemon or lime juice, ginger, and salt in a bowl.
  3. Add salmon mixture to skillet, heating until warm throughout.

Oven-Baked Lemon Dill Steelhead

 

 

 

I went grocery shopping at Food-Front Co-Op yesterday and found some wild-caught steelhead on sale for $9.99/lb (normally $14.99/lb).  I decided to buy it as a nice treat for my breakfasts this week (yes, I eat fish for breakfast- the concept of “breakfast” is nonexistent in my diet).  

With my continued fatigue and recent realization of a green bean allergy, I decided I needed to take a closer look at the nutritional content of what I have been eating.  I discovered that I am getting about 1500-1800 calories per day.  15% of that is from carbohydrates, 25% from fat, and the remaining 60% from protein.  That protein level is just way too high for my comfort (and wallet).  I cannot add more carbohydrates to my diet because it feeds my SIBO, so I decided that it was necessary to start adding more fat (in the form of ghee & olive oil).  I am also considering adding back coconut oil and seeing if I have a reaction (I removed it per Dr. Keller’s recommendation that people with type O blood do not tolerate coconut well).  The generous amount of ghee in this recipe meets my goal of adding more fat to my diet.  I also found it to be incredibly delicious 🙂 Let me know if you try it out!

salmon

Ingredients:

  • 2 lbs wild-caught steelhead (cut into 1/2 lb portions)
  • 1 tablespoon olive oil
  • 2 tablespoons cultured ghee, melted (you can substitute grass-fed butter if you tolerate dairy)
  • 1 tablespoon lemon juice
  • 2 teaspoons fresh grated ginger
  • 2 teaspoons dried dill

Instructions

  1. Preheat oven to 350 degrees.
  2. Add olive oil to glass baking dish to grease it.  Place steelhead fillets in oiled dish.
  3. Make sauce: melt 2 tablespoons ghee.  Stir in lemon juice, grated ginger, and dried ghee.
  4. Spoon lemon-herb-ghee sauce over steelhead.  
  5. Bake 20-25 minutes or until it easily flakes with a fork, but is no longer bright pink in color.

Chicken Broth Recipe

Several weeks ago, I scoured the internet for a recipe for so-called “meat broth” (as opposed to bone broth) that could be made in a crockpot, was low FODMAP, super easy, and produced an excellent gelatinous texture.  Either my search skills are lacking, I am too picky, or one doesn’t exist.  So, I did some experimenting and created my own.

UPDATE: the debate is still out as to what signifies “bone broth” versus “meat broth”.  This recipe has less bones that a standard bone broth, but it is not completely free of bones.

Here it is:

Ingredients

  • 1 whole chicken (a 6 lb chicken works best for this recipe)
  • Olive oil for oiling crockpot
  • 8 cups water (use less if you have a smaller chicken)
  • 1 tablespoon apple cider vinegar
  • 2 teaspoons dried rosemary
  • 2 teaspoons dried sage
  • 2 teaspoons sea salt

Directions:

1. Grease cockpot with a small amount of olive oil.  Add whole chicken to crockpot (breast side down), followed by water, apple cider vinegar, rosemary, sage, and sea salt.

2. Set crockpot on low for six hours.

3. Remove whole chicken (using 2 large forks in either end) from “meat broth” and allow it to cool on a plate.  Place broth into fridge for at least 12 hours to allow it to become gelatinous.

4. When ready to serve, reheat desired portion (2 cups is what I usually have with my breakfast) in small saucepan over low heat until warm (but not boiling).

Notes:

  •  Dr. Keller said that at this stage in my healing process, I can have “meat broth”, but not “bone broth”.  I have not had a chance to ask why this is.  If you have any ideas, please leave a comment!
  • Save the bones (and skin if you don’t eat it) from the chicken in the freezer for when you are ready to make bone broth.
  • The chicken meat (with skin on) is delicious served warm for dinner if you start the crockpot before noon.
  • The meat from the chicken can also be used for meals during the week.  A 6 lb chicken usually provides me with about 6 cups of chicken meat.

Chicken “Noodle” Soup

It is not a secret that homemade chicken broth can be beneficial for healing the gut, but drinking it every day with breakfast can get pretty boring.  I created an easy recipe to add a little bit of variety to your broth regimen.

chicken noodle soup

Ingredients:

  • 1 cup kelp noodles (I have purchased them from Food Front Co-Op & New Season’s Market)
  • 1 tablespoon fresh chopped cilantro
  • 1 tablespoon chopped scallions/green onions (green part only for SIBO sufferers)
  • 2 cups homemade chicken broth
  • 1/4 lb cooked chicken (cubed) – optional

Directions:

  1. Heat homemade broth in a saucepan over low heat until warm but not boiling. Transfer to a large bowl.
  2. Add kelp noodles, cilantro, scallions, and chicken.
  3. Enjoy!

Rainbow Carrot Fries

Rainbow Carrot Fries

carrot fries

Ingredients:

  • 1/2 lb rainbow-colored carrots (or regular carrots)
  • 1 tablespoon olive oil
  • 1/4 teaspoon sea salt

Kitchen Tools:

  • Oven
  • Baking Sheet
  • Metal Spatula
  • Cutting Board
  • Sharp Knife

Directions:

  • Preheat oven to 410 degrees
  • Cut carrots lengthwise into thirds, then cut into “fries” (see photo below).  The more equal in size that each fry is, the more evenly they will cook.
  • Place olive oil on baking sheet.  Use metal spatula to spread oil evenly.
  • Distribute carrots evenly on tray so that they are not overlapping.
  • Bake for 25-30 minutes, flipping half way through.  They do not have to be perfectly flipped, but ideally each fry will be touching the baking sheet. 
  • Sprinkle with sea salt. Enjoy!

carrots- before

Green Beans w/ Ginger, Turmeric, and Ground Beef

  • Approximate total cost of one batch: $15.00
  • Recommended serving size: 2 cups
  • Total servings: 6
  • Approximate cost per serving: $2.50

Ingredients:

  • 1-2 tablespoons ginger (Trader Joe’s does not sell organic, but Food Front Co-op does.)
  • 1-2 tablespoons turmeric- optional (Food Front Co-op usually carries it.  It looks just like ginger but a little different color (it may stain your knife/cutting board yellow).  It is a little bit more expensive than ginger, but adds a nice flavor.
  • 3 lbs frozen green beans (Trader Joe’s carries these for only $1.99/lb!)
  • 1 lb ground beef (Trader Joe’s has organic, grass-fed 85/15 ground beef for $6.99/lb)

Instructions:

Tips for SIBO sufferers:

  • Buy organic- SIBO sufferers often also have leaky gut which can result in toxins being released from the gut into the bloodstream.  Also, if you suffer from constipation, your food is sitting in your gut longer, allowing your body a longer time to be exposed to the pesticides.
  • Add the turmeric- it is known for its anti-inflammatory benefits which is important for SIBO sufferers whose guts are generally inflamed.
  • The more you cook vegetables, the easier they are to digest.  Find your perfect balance between tasty texture & good digestion.
  • Serve with 1/3 lb of grilled wild-caught salmon or cod
  • Cook two or three batches and freeze some of them for easy “TV dinners”

Tips for non-SIBO sufferers:

  • Add garlic & onions and saute them with the ground beef.
  • Serve with 1/4 lb grilled salmon or cod & baked sweet potatoes (super easy recipe: cut into 1/2 cm rounds- no need to peel them- toss in coconut oil or olive oil, bake at 425 degrees for 25 minutes, flipping half way through).