Blueberry and dragonfruit smoothie bowl

This is a favourite breakfast for me and on high rotation now the weather is so much warmer. 

Go for organic blueberries because the regular kind are sprayed heavily with pesticides, which is something women with endometriosis are best avoiding. 

Blueberry and dragonfruit smoothie bowl

Dragonfruit is available in supermarkets all year around in Queensland, but if you can’t find it you could always replace with some papaya or half a banana.

Why do I love this recipe? It’s easy, delish and jam packed with nutrients. It’s also macro-nutrient balanced with protein, healthy fats from the chia seeds and complex carbohydrates. I also use a prebiotic fibre called partially hydrolysed guar gum, it can be found online here.

Think of prebiotic fibre as food for our gut bacteria, it helps feed our friendly gut bacteria and has a range of benefits for digestion, our immune system and even our mood. Partially hydrolysed guar gum (or phgg) is great for those with IBS and SIBO (small intestine bacterial overgrowth).

I also use a protein powder called Inca Inchi, it’s packed with nutrients including calcium which is so important for women with endo – especially if you’re dairy free. The other type of protein powder I like is hemp powder which is available at most supermarkets and health food stores.

I use a combination of pure coconut milk and calcium enriched rice milk in this recipe but you can choose whatever plant based milk you prefer.

You’ll need:

  • 1/2 cup frozen organic blueberries
  • 1/2 dragonfruit chopped
  • 1 tablespoon of protein powder
  • 1 tablespoon of chia, plus 1 teaspoon reserved to sprinkle on top
  • 1 cup of plant based milk 
  • 2 teaspoons of partially hydrolysed guar gum (phgg) (optional)
  • 1/2 a cup of homemade granola (or a low sugar brand such as Food For Health which is available at super markets)

Method:

Combine all ingredients in a blender except for the reserved chia seeds and granola. Pour into a bowl and top with seeds and granola.

Hope you enjoy this recipe as much as I do!

Yours in health,

Meredith x

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Mushroom quinoa pilau

I recently reintroduced mushrooms after removing them for SIBO treatment and am so happy to have them back in my life! They have such an amazing flavour all of their own and are good sources of B vitamins, chromium and selenium and offer modest amounts of protein. I’ve used oyster, wood ear and shiitake mushrooms in this recipe, if you’re on a low FODMAP diet swap the shiitake for shimeji mushrooms, or just omit the shiitake mushrooms.

Quinoa is a seed that I love as an alternative to rice and other grains – it’s gluten free, a complete source of all amino acids (protein), it’s also rich in fibre, B vitamins, manganese, magnesium and other trace minerals. Quinoa doesn’t have a great flavour on it’s own, so it’s important to rinse it thoroughly before cooking and I also cook it in a broth or stock. I’ve used an amazing mushroom broth in this recipe by Nutra Organics. You don’t have to use this brand for the broth, but I’d highly recommend it for the flavour and the health benefits.

I’ve used goats cheese, but it’s also lovely with a fried egg on top. You could always replace the goats cheese with a vegan cheese (a nut based cheese) to make this vegan.Mushroom and quinoa pilaf 2

Serves 3-4

You’ll need:

  • 150g mushrooms sliced (I used oyster, wood ear and shiitake)
  • 1 cup quinoa washed
  • 4 teaspoons of Nutra Organics Immune Wellbeing vegetable broth combined with 2 cups of boiling water to make a broth / stock
  • 2 zucchinis chopped
  • 2 green onions sliced
  • 1/2 cup of goats feta to crumble on top OR a fried egg placed on each serve
  • 1/4 teaspoon of sea salt
  • 1/4 teaspoon of pepper
  • 1 tbsp light olive oil

Method:

Place quinoa and broth in a saucepan, bring to the boil then turn down heat to a low simmer for 10 minutes. Set aside.

In a larger saucepan / frypan add the olive oil on a medium heat, add the zucchini, salt and pepper and saute for about 3 minutes, add the mushrooms and cook for 30 seconds, add the spring onion cook for a further 30 seconds, then add the quinoa and combine all ingredients, stirring for a further minute. Serve in bowls and top with crumbled feta or an egg.

Yours in health,

Meredith x

Protein pancakes

High protein, low carb and oh so easy to whip together – this pancake recipe has only 4 ingredients that just need to combine and pour into the pan.

Low carb, high protein pancakesMost of us seem to wait until the weekend for pancakes – but this recipe is so quick to make I’ve incorporated it into my mid-week routine as well.

I think this recipe is great post-workout, but it’s also good if you’re struggling with digestive issues such as SIBO and if carbohydrates give you symptoms like bloating, diarrhoea or constipation. Low carb, high protein pancakes

I’ve used black-strap molasses, if you’ve never tried it I’d recommend it as it’s rich in iron, magnesium and calcium, but a warning the taste is strong! Try small amounts to start.

Serves 1

Pancake ingredients:

  • 1 tbsp protein powder (I used hemp)
  • 2 eggs
  • 1/4 tsp baking powder
  • 1 tbsp of plant based milk

Topping suggestions:

  • Coconut yoghurt
  • Berries
  • 1 tsp of seeds (I used a combo of chia and sunflower seeds)
  • 1/2 tsp black-strap molasses
  • 1 tsp rice malt syrup

Method:

Add the eggs to a bowl, whisk gently, then add the remaining ingredients, combine and whisk until mixture is smooth.

Heat a fry pan with a teaspoon of oil (such as coconut or olive oil). Pour the mixture in, cover the pan and in a few minutes, when the pancake appears to be ready (the edges should be cooked), flip the pancake. When cooked, slide the pancake onto a plate and add your toppings.

Yours in health,

Meredith x

Chocolate pumpkin smoothie

This nourishing smoothie is really delicious for breakfast on a cold morning when taken warm. When I cook pumpkin I always leave some leftover to put in my smoothie in the morning. I just love this recipe so much, it’s really easy to make and great if you’re on the run, as it’s a meal in itself and can be taken with you.

The recipe makes the smoothie quite thick, but you can make it thinner by adding an additional 1/4 to 1/2 cup of milk.

Chocolate pumpkin smoothie bowl sugar free

I don’t eat as much fruit in winter, so for me this is an ideal alternative to a fruit smoothie and it’s lower in sugar too. I’m currently taking prebiotic powder and a few other supplements, I usually throw them in as well so I don’t have to take them separately which works a treat.

chocolate pumpkin smoothie sugar free

You’ll need:

  • 1/2 cup cooked pumpkin
  • 1 tbsp protein powder (I use Incha Inchi protein powder)
  • 1 tbsp cacao powder
  • 1 cup of coconut milk (or another type of milk)
  • 2 tsp of peanut or almond butter
  • 1 drop of stevia (optional)
  • Toppings of your choice. I’ve used puffed millet, coconut flakes, cinnamon and chopped walnuts.

Blend until smooth, add your toppings and enjoy.

Meredith x

Yellow vegetable curry

I shared a picture of a yellow veggie curry in my slow cooker on Instagram and had some requests for the recipe so here it is. It’s on repeat in my house!

This curry is low FODMAP, endo-diet friendly and vegan. It’s not a complicated recipe and can definitely be tweaked, so feel free to use whatever veggies are in season or add some chickpeas if your gut can tolerate them.

Yellow veggie curry

Serves 4-6,

Requires a slow cooker, or a setting on your stove top that allows you to cook at a very low temperature.

You’ll need:

  • A 400g tin of coconut milk (without additives)
  • 1 tbsp coconut oil
  • 2 tsp ginger finely grated
  • 1 tbsp turmeric ground
  • 2 tsp cumin ground
  • 1 tsp cardamom ground
  • 1 cinnamon quill
  • 1/4 tsp chilli powder
  • 1/4 tsp black pepper
  • A sprinkle of sea salt
  • 1 medium sweet potato chopped (or pumpkin)
  • 1 white potato chopped
  • 2 zucchini chopped
  • 1/4 cauliflower chopped into small florets (use broccoli for low FODMAP)
  • 150g of chopped mushrooms (use oyster mushrooms for low FODMAP)
  • A handful of fresh coriander leaves to serve
  • 1 lime to squeeze over when serving

If you’re not on a low FODMAP diet or don’t have IBS or SIBO, try adding some chopped onion and 1 minced garlic clove.

Method:

Take a slow cooker pan and add the coconut oil, heat it over the stove top on a medium heat, add the spices (including the fresh ginger) and when they are fragrant slowly add the vegetables and cook stirring for about 2 minutes. Next, add the coconut milk and heat through (but don’t let it boil).

Place the pan back into the slow cooker and cook on low for about 4 hours.

Yellow vegetable curry

I like to sprinkle hemp seeds, sunflower seeds and almond flakes on top when serving for added protein and healthy fats.

Serve with rice of your choice, I use jasmine but brown rice is best if you can tolerate it.

Meredith x