Blueberry Quinoa Breakfast Porridge

Want a protein-packed REAL food breakfast that’s super easy to prepare?  I’ve got you covered!

In fact, there is more protein (9 grams) in this porridge recipe than you will find in a single egg.  One of the difficulties with obtaining protein from non-animal sources is that it often lacks one or more of the nine essential amino acids.  But quinoa is an exception- it contains all nine!

My inspiration for creating this recipe was that I do not tolerate eggs very well and therefore find it challenging to get enough protein for breakfast unless I want to cook up some meat- and that just doesn’t always sound appetizing!

Although eggs are listed as safe on many SIBO diets, they are a common food sensitivity and I have met several individuals with SIBO who react poorly when eating them.  With that being said, I should also note that quinoa is NOT considered to be paleo or SCD-friendly.  But when you have to follow a restricted diet due to food sensitivities, I think it is important to not avoid a particular food because it is “allowed” or “not allowed”, but to try it and listen to the response from your body.

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5 Low FODMAP Paleo Spaghetti Squash Recipes

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See those spaghetti squash in the picture up there??  I grew them!  Okay, excitement and bragging session over.  But with the many spaghetti squash that my garden produced this year, I needed to find some recipes that could spice it up in different ways so this nutrient-rich veggie didn’t get old.

Is spaghetti squash low FODMAP?

Spaghetti squash was just tested this year by Monash University where it was determined to be low FODMAP in 1 cup servings.  Even in up to 2.5 cup servings, it was only moderate FODMAP rather than high FODMAP.

 


1. Easy Herbed Spaghetti Squash

Adaptations:

  • None needed

(Recipe & photo from thefitchen.com)

Easy Spaghetti Squash Pasta


2. Spaghetti Squash Chicken Pad Thai

Adaptations:

  • Omit garlic (or replace with a little garlic-infused olive oil) for low FODMAP
  • Swap peanuts out for almonds to make it Paleo
  • Replace tamari with coconut aminos for Paleo
  • Swap out rice vinegar with coconut vinegar for strict Paleo

(Recipe & photo from the wheatlesskitchen.com)

Spaghetti Squash Pad Thai


3. Spaghetti Squash with Cilantro Macadamia Pesto

Adaptations:

  • Omit garlic (or replace with a little garlic-infused olive oil) for low FODMAP

(Recipe & photo from rubiesandradishes.com)

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4. Simple Spiced Spaghetti Squash

Adaptations:

  • None needed

(Recipe & photo from grokgrub.com)


 

5. Spaghetti Squash & Bison Meatballs

Adaptations:

  • None needed

(Recipe & photo from foodrenegade.com)

spaghetti squash & bison meatballs

Low FODMAP Butternut Squash Chicken Tikka Masala

Winter squash has got to be one of my favorite vegetables- which means I love this time of year!  I love seeing new squash recipes arrive in my inbox and on my Facebook news feed.  I usually print them out and add them to a binder labeled “recipes to try”.  One of my favorite sources of recipe inspiration is an online Facebook group called “Low FODMAP Paleo Community” which is run by the lovely Kelly of TastyFace Organics.  She posts really awesome recipe ideas that can be adapted for a low FODMAP and/or paleo diet.

When I saw that Kelly posted the idea for this recipe adaptation, I knew I had to make it!  And boy am I glad I did- it is super flavorful and pretty simple to make!

chicken tikka masala (2)

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Vanilla Honey Granola

As I prepare for the fast-approaching start of my master’s degree program on July 6th, I am eager to find ways to maintain my clean eating regimen while having less free time.  I have created a tasty granola recipe that is multi-purpose and super easy to prepare.  It also creates very few dishes, which is always one of my goals!  I do not mind cooking- I actually enjoy it when I can be creative and am not hard-pressed for time, but dishes, those are not my cup of tea!

I hope you enjoy this recipe as much as I do 🙂

Vanilla Honey Granola

  • Servings: 3
  • Time: 20 mins
  • Difficulty: easy
  • Print

Paleo, Gluten-Free, Grain-Free, Low FODMAP, Low Thiol, Egg-Free, No Refined Sugar, Dairy-Free, Soy-Free, SCD, GAPS, SIBO-Specific Food Guide

vanilla honey granola

Ingredients:

  • 2-3 Tablespoons coconut oil, melted
  • 1 Tablespoon honey
  • 2/3 cup unsweetened shredded coconut
  • 1/2 cup finely chopped pecans
  • 1/2 cup finely chopped walnuts
  • 1/2 tsp pure vanilla extract
  • 1/4 tsp sea salt (I like Redmond Real Salt)

Instructions:

  1. Preheat oven to 300 degrees Fahrenheit.
  2. In a medium bowl, add melted coconut oil and while still hot, stir in honey.  Add remaining ingredients and mix.
  3. Spread mixture on a baking sheet lined with parchment paper.
  4. Bake for 8-10 minute, stirring granola once or twice.  Watch carefully to avoid burning.
  5. Allow to cool.  Transfer to a sealed container and store in cabinet or fridge.

Serving Suggestions:

  • Sprinkle atop acai bowls
  • Add to a trail mix
  • Serve with nut milk & berries

Chocolate Banana Smoothie

Sometimes you just need something easy for breakfast…

Chocolate Banana Smoothie 2
Living with a chronic illness can be exhausting.  Individuals with chronic illnesses often have less hours in the day to get everything done.  They typically need at least 9-10 hours of sleep per night in order to function somewhat normally.  Additionally, there is cooking the majority of meals from home, taking time for yourself, remaining active, practicing mindfulness, attending doctors appointments, and more!

Although I typically rely on whole-foods based meals with plenty of veggies (even for breakfast), there are some times when I need something that is quick and easy that does not flare my symptoms.  Here is a recipe that I created to do just that.

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Chili Vinaigrette Salad with Creamy Walnut Sauce

The inspiration for this recipe comes from one of my favorite places to eat here in Portland- Prasad.  It is a gluten-free, vegan, organic cafe located in the Pearl district.  Although many of their recipes contain beans, quinoa, lentils, or other high thiol or high FODMAP foods, their El Dorado Salad can be made mostly low FODMAP, low thiol by removing the cilantro, green onion, and avocado.  But that’s no fun!  I can usually (now that my symptoms are minor) handle the salad without having to make any changes.  My love for this salad inspired me to make a flavor-packed SIBO-friendly version.  Enjoy!

Salad

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Spiced Carrot Muffins

What if I asked you to make me breakfast? It couldn’t be that hard, right? Here are the guidelines: it must be grain-free, egg-free, dairy-free, corn-free, fruit-free, soy-free, no refined sugars, low sulfur.  Have you thought of anything yet? I am waiting…

When I first started following a modified version of the SIBO specific food guide, I completely gave up the idea of breakfast and began to see all of my meals as equal.  At first, I felt empowered that I did not have to eat a sugary treat for breakfast, but eventually I found myself dreading eating breakfast or constantly being late because it took too much time to prepare my dinner-like meals.

I decided that I had to find a happy medium.  I created these Spiced Carrot Muffins as a convenient option for a SIBO-friendly breakfast.  They are very minimally sweetened (only 1 teaspoon of maple syrup or honey per muffin) and that makes me feel good about serving them for the most important meal of the day.  To make a complete meal, I like to serve my muffin warm with ghee or butter alongside a glass of almond milk and a turkey sausage.  To turn this recipe into a dessert, I recommend serving with homemade frosting or adding chocolate chips. Continue reading

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.

Have a friend who might enjoy this recipe?  Share this link on Facebook or have them follow me on Instagram: @sibowithhope

Let me know what you think in the comments below!

Thai Lettuce Wraps

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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.