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.

Continue reading

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

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.

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Let me know what you think in the comments below!