Blueberry pikelets

These are perfect if you’re feeling like a sweet treat. I like to use blueberries that are frozen, they just seem to work better in this recipe. Try to buy organic as berries tend to be heavily sprayed with pesticides, if you’re suffering from health issues your body will benefit from removing any excess toxins.

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Serves 1

You’ll need:

  • 1 tbsp coconut oil, plus 1 tsp extra
  • 1/3 cup of blueberries
  • 1 free range egg whisked
  • 1/2 ripe banana mashed
  • 1 tbsp coconut flour

Method:

Combine banana, egg and flour until smooth, add a few blueberries in and stir through. Add 1 tbsp of coconut oil to a large frypan and heat to med-high, once hot, dollop 6 portions of the mixture into the frypan. Heat another small frypan or saucepan to low, add the remaining coconut oil and add the remaining blueberries, allow them to soften and mix through the coconut oil. Meanwhile, when the pikelets look ready to turn, gently flip them over to finish cooking. Serve covered with warm blueberries.

Enjoy!

Meredith x

 

Green vegetable & chicken stir-fry with fragrant herbs

This is one of my favourite meals; it’s easy, gut and endo diet friendly and has fragrant South East Asian flavours that I love.

Most SE Asian dishes contain onion, garlic and soy but you can still enjoy this type of cuisine while on a SIBO or low FODMAP diet. I swap soy sauce with coconut aminos, they are delicious! I just add some sea salt to give the saltiness soy sauce provides. Instead of onion I add lots of spring onions, also known as green onions or scallions, they are low FODMAP so shouldn’t cause bloating. You can find coconut aminos at most health food shops.

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I have used kelp noodles in this recipe but you could always omit these if you’re wary of seaweed, it can cause symptoms in some people. If you can tolerate rice that would be a perfect accompaniment. You can find kelp noodles at your local health food store.

You’ll need:

  • 500g free range (preferably organic) chicken mince
  • 1 tbsp coconut oil
  • 1 tsp ginger grated
  • 1 tsp turmeric grated (or dried powder)
  • 4 tbsp of coconut aminos
  • 1 tbsp sesame oil
  • 1 tsp sea salt
  • 1/2 tsp pepper
  • 1/2 tsp chilli flakes
  • 1/2 cup of bamboo shoots (or water chestnuts)
  • 20 green beans chopped into bite size pieces
  • 3 pak choy roughly chopped (at the grocer they usually come in bundles of 3)
  • 150g kelp noodles, washed and chopped in half
  • 4 spring onions chopped
  • A large handful of coriander leaves, washed
  • 1/4 cup of vietnamese mint leaves, washed
  • 1 lime

Method:

Add the coconut oil to a wok and heat to high. Once hot, add the chicken mince, break up the mince and brown it all over. Add the ginger and turmeric, coat the mince and stir-fry for about 1 minute. Add the coconut aminos, salt, sesame oil, pepper and chilli flakes, coat the mince in these ingredients, stir-fry for 1 minute. Add the green beans, stir-fry for about 30 seconds, add the kelp noodles and stir-fry for about 1 minute to allow the noodles to soften. Add the bamboo shoots, then the pak choy, stir-fry for about 30 seconds until it softens. Turn the heat off and add the spring onions, upon serving garnish with coriander, vietnamese mint and a wedge of lime which can be squeezed over just before eating.

Yours in health,

Meredith x

Slow Cooked Beef Cheeks

This is one of my go-to recipes that’s great for the restricted phase of the SIBO diet. To make this dish I recommend using a slow cooker, you’ll need to make the bone broth first as it’s used in the beef cheeks recipe.
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SLOW COOKED BEEF CHEEKS – serves 4
• 600g beef cheeks
• 2 tbsp tomato paste
• 3 cups of beef bone broth (see recipe)
• 5 carrots chopped
• 1 stick of celery sliced
• 1 bay leaf
• 1 tsp thyme leaves
• 1/3 cup of flat leaf parsley chopped (to garnish upon serving)
• 1 ½ tsp sea salt
• ½ tsp pepper
• 1 tbsp coconut oil (for searing the beef cheeks)

Method:
If you have a removable slow cooker pan that can go on the stovetop or oven, remove it from the slow cooker add the coconut oil and place it on a med-high heat on the stove top (if you don’t have this type of slow cooker pan then use a large saucepan with a lid). Place the beef cheeks in the pan and the tomato paste, try and coat them in the tomato paste and sear them until lightly brown (it should only take a few minutes).

Then add the remaining ingredients (except the parsley) and cover with a lid, once the liquid starts to bubble, place it in the slow cooker and turn on low (if you’re using a saucepan instead of a slow cooker leave on the stovetop and turn the heat to as low as possible, it should cook very gently) leave for 8-12 hours. Once it’s ready pull the beef cheeks apart with a fork. Serve sprinkled with chopped parsley and with some green beans sautéed in ghee or with some roast veggies.

BROTH – yields approximately 2 litres

• 1.4kg beef bones cut into pieces (just ask your butcher to do this for you)
• 2 tbsp tomato paste
• 20 peppercorns
• 3 star anise
• 1 tsp sea salt
• 1 bay leaf
• 6 carrots roughly chopped
• 1 celery stick roughly chopped
• 6 sprigs of thyme
• 3 tbsp apple cider vinegar
• 1 tbsp coconut oil for frying
• Filtered water to cover the ingredients (approx. 2 ¼ litres)

Method:
If you have a removable slow cooker pan that can go on the stovetop or oven, remove it from the slow cooker add the coconut oil and place it on a med-high heat on the stove top (if you don’t have this type of slow cooker pan then use a large saucepan or stockpot with a lid). Place the bones in the pan and the tomato paste, try and coat them in the tomato paste and sear them until lightly brown (it should only take a few minutes).

Add the other ingredients and cover with filtered water, cover with a lid, bring to the boil then place in the slow cooker on low for 12 hours (you can use the stove top for slow cooking but ensure the heat is as low as possible).

After a few hours skim any scum sitting on top of the liquid.

Once the broth is finished, remove the bones and pour through a sieve so you’re left with the broth only. It can be kept in the fridge for a couple of days but otherwise store it in the freezer. When you remove it from the fridge there may be a layer of fat on top, just remove this before using.

Yours in health,

Meredith x

Rich tomato sauce

I have found it very difficult to find tomato sauce or relish off the supermarket shelf that’s sugar free, even if it doesn’t have cane sugar it will contain fructose or another version of sugar. We all know how bad for you excessive sugar can be, particularly if you’re already struggling with health issues such as endometriosis, SIBO or autoimmune disorders.

So here is an easy and delicious version of tomato sauce that could also be called a relish as it’s a bit chunky.

This recipe is gluten free, sugar free, low FODMAP and SIBO diet friendly.

sugar-free-tomato-sauce-recipe_thehealingyogi

 

 

You’ll need:

  • 8 ripe roma tomatoes halved
  • 2 red capsicum deseeded and roughly chopped
  • 1 carrot diced
  • 4 spring onions finely sliced
  • 1/4 cup of olive oil
  • 2 tsp sea salt
  • 1 tsp pepper
  • 2 tbsp of tomato paste
  • 2 tbsp garlic infused extra virgin olive oil (I use Cobram Estate which is found in supermarkets and online)

Method:

Pre-heat the oven to 170 degrees (fan-forced). Placed the tomatoes, carrot and capsicum in an oven tray and coat in olive oil, salt and pepper. Roast uncovered for 20 minutes, add the spring onions and roast for a further 10 minutes. Then cover with foil and roast for a further 40 minutes.

Remove from the oven and allow to cool slightly then remove as many tomato and capsium skins as possible by picking them off with your fingers.

Then place all ingredients into a food processor including the garlic infused oil and the tomato paste. Combine in the food processor until you reach your desired consistency, taste and add more salt if needed.

Keep it stored in an airtight container in the fridge, it should last for one week.

Yours in health,

Meredith x

 

Zucchini fritters

I need to eat more meat than I would like on the SIBO diet because of the carb restrictions, so it’s my mission to find as many vegetarian options as I can. Here is an easy vegetarian option – zucchini fritters with lemon mayo.

You don’t need to have them with mayonnaise but I like having the extra fat because of the lack of carbohydrates to keep me feeling satiated, but they are also delicious with tomato relish.

For the mayonnaise I sometimes make my own, but I also keep some store bought mayo without sugar or any other ingredients that are not suited to the SIBO diet (I use Roza’s which can be found in specialty grocers and delicatessens).

zucchini-fritters

You’ll need:

Fritters

  • 1 zucchini grated
  • 1 spring onion chopped (green part only)
  • 2 tbsp coconut flour
  • 2 eggs gently whisked
  • sea salt and pepper
  • 3 tbsp of coconut oil

Lemon mayonnaise:

  • 2 tbsp mayonnaise
  • 1/2 lemon, rind finely grated
  • 1/4 tsp lemon juice
  • A little sea salt to taste

Or, another option is to mix through a teaspoon of chopped dill fronds, this creates a lovely flavour as well.

Method:

Place the zucchini in a sieve and sprinkle some salt through, leave for about 15 to 30 minutes and then squeeze out the excess moisture with your hands. Mix well with the remaining fritter ingredients.

To make the mayo just combine the ingredients in a small bowl.

Add the coconut oil to a large frying pan and heat to medium-high, the oil should be very hot when you put the fritters in – don’t overcrowd the pan, do it in batches if you have to. Cook for 3 minutes on each side or until golden. Place the cooked fritters on kitchen paper so the excess oil is removed.

Serve with a big salad and enjoy.

Serves 2.

Meredith x

 

 

 

Vegetable tagine

Hi guys, it’s been a while between posts. I’ve been so busy with my nutrition studies that my blog has been neglected, but I wanted to share this recipe with you so here goes…

This is my version of a tagine, I make this all the time, I think it’s great because the flavours develop over time and it always lasts a few days in the fridge.

I drizzle a little honey at the end but if you want it to be 100% low FODMAP then omit the honey, it’s not completely essential but it adds another dimension of flavour. Fresh ginger really makes this recipe come alive, sometimes I add fresh turmeric as well, these spices have wonderful anti-inflammatory properties.

Although I’ve served this with quinoa it can also be served with grain free options like cauliflower / broccoli rice or your protein of choice, I find grains can be difficult to digest so I try to limit my intake of them.

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You’ll need:

  • 1 tbsp of coconut oil
  • 300g of pumpkin diced
  • 600g of carrots chopped
  • 6 ripe tomatoes chopped (or tinned tomatoes)
  • 1 zucchini or small capsicum chopped
  • 1 cup of vegetable stock
  • 1 cinnamon quill
  • 1 tsp smoked paprika
  • 2 tsp ground coriander
  • 2 tsp ground cumin seeds
  • 1/2 tsp cayenne pepper
  • 1 tbsp grated ginger
  • Chilli flakes to taste
  • 1 tbsp manuka honey
  • Fresh coriander and mint, roughly chopped or torn to serve
  • Flaked almonds to serve
  • Cooked quinoa to serve (or your accompaniment of choice)

Method:

In a tagine or large frypan (with a lid), place the coconut oil in the tagine over a medium heat. Then add the spices (except for the fresh coriander and mint), heat and combine in the coconut oil for a minute or two until fragrant.

Add the pumpkin and carrots and coat in the spice mixture, after 3-4 minutes add the remaining vegetables and mix through well. Add the stock, mix through and allow the mixture to start to bubble, then turn the heat down as low as possible, cover with the lid and allow it to gently cook for 1 hour.

After an hour, remove the lid and turn off the heat, drizzle over the honey, serve with quinoa and top with coriander, mint and almonds.

Enjoy!

Yours in health,

Meredith x

 

Layered vegetable bake

So this is sort of a lasagna…but there’s no pasta or meat and the white sauce isn’t really the traditional kind, I think it’s delicious though and a healthy alternative to lasagna, it’s also great to keep in the fridge for mid-week meals.

This recipe is mostly low FODMAP depending on how you react to cashew nuts, but as the cashews are soaked and blended into a sauce I find it’s tummy friendly, if you react to mushrooms then just leave them out. Like all my recipes, this is endo diet friendly and if you prefer, you can use chopped tomatoes instead of tinned for a fresher take on the recipe. This dish is vegan if you omit the Parmesan cheese.

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Layered vegetable bake

You’ll Need:

White sauce

  • 1 cup of raw cashew nuts soaked for at least 30 minutes in cold water
  • 2 tbsp almond milk
  • 1/3 cup garlic infused olive oil (plus some extra for drizzling over the dish once it comes out of the oven), try adding a bit less oil to start and add more as you need to.
  • Sea salt and pepper

Tomato sauce

  • 2 tins of tomatoes
  • 2 tablespoons of tomato paste
  • Some slow roasted tomatoes for extra flavour (optional)
  • 1/2 tsp thyme
  • 1/2 tsp rosemary
  • A handful of fresh basil leaves chopped finely
  • Sea salt and pepper
  • Chilli flakes
  • 2 tbsp garlic infused olive oil
  • 1 tbsp olive oil
  • 250g fresh mushrooms diced

Vegetable layers

  • 1 eggplant, sliced thinly length ways
  • 3 medium zucchinis, sliced thinly length ways
  • Sea salt
  • 1/4 cup of grated parmesan cheese (optional)

Method:

Firstly sprinkle a generous amount of sea salt all over the eggplant and zucchini layers and allow to sit for at least 30 minutes. Then rinse and pat dry and remove as much excess moisture as possible.

Pre-heat the oven to 170 degrees fan forced, then prepare the tomato sauce. In a large frypan heat the olive oil, then add the dried herbs and mushrooms, gently cook the mushrooms on a medium heat until they start to collapse a little, then add the tomato paste and tomatoes, stir through some garlic infused olive oil and allow to simmer on a low heat and reduce for at least 25 minutes. Then stir through the basil, chilli flakes and some salt and pepper to taste.

While you are making the tomato sauce, prepare the white sauce. Blend all ingredients in a food processor until it forms a paste, if it’s too thick just add some more almond milk or olive oil.

Start assembling the layers, place eggplant layers at the bottom of a large lasagna dish then top with white sauce then tomato sauce, then add a layer of zucchini and top with white sauce then more tomato sauce and repeat. Once you’ve completed the layers top with grated parmesan cheese, cover with foil and bake in the oven for 30 minutes. After 30 minutes, remove the foil and bake for a further 20 minutes. After this time the top should be golden, remove from the oven and allow to stand for 10 minutes and drizzle with garlic infused olive oil. Serve warm.

Yours in health,

Meredith x

Zaalouk – slow roasted eggplant and tomatoes

Here is a vegan recipe I love and tastes better after sitting in the fridge for a few days. Perfect as a side dish for your choice of protein or just a beautiful warm salad (or chunky dip) to accompany other veggies on your table. This recipe has been adapted from chef Karen Martini’s version.

If you can eat garlic (if you aren’t on a low FODMAP or SIBO diet) then you can buy store bought harissa, if not you’ll need to prepare your own without garlic and use garlic olive oil instead.

Low FODMAP Harissa

You’ll need:

  • 4 long fresh red chilli
  • 1 tsp sea salt
  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • 2 tbsp garlic infused olive oil

Blend all ingredients into a paste and set aside. It can be kept in the fridge for up to a week.

Zaalouk

You’ll need:

  • 4 medium eggplants (aubergines)
  • 12 ripe roma tomatoes, core removed
  • 100ml garlic infused olive oil
  • 100ml extra virgin olive oil
  • sea salt and freshly ground black pepper
  • 3 tsp cumin seeds
  • 3 tsp caraway seeds
  • 2 tbsp harissa
  • Juice of 1 lemon
  • 1/2 bunch coriander, leaves picked, plus some extra for garnish
  • 1 tbsp nigella seeds

Method:

Preheat the oven to 200 degrees celsius (fan forced). Rest the whole eggplants over a naked gas flame for 3-5 minutes to blacken the skin, then transfer to a baking tray and roast for 15-20 minutes. Remove and cool slightly. Reduce the oven to 130 degrees.

Cut the eggplants in half lengthways and scoop out the flesh. Place the flesh in a baking dish, add the tomatoes and oil and season with plenty of salt and pepper. Place the dish in the oven and slow roast for about an hour.

Remove the baking dish from the oven and set aside for 20 minutes to cool slightly. Pull the skins off the tomatoes with your fingers.

Grind the spices in a mortar and pestle. Heat some of the roasting oil from the baking dish in a large frypan and add the spices. Stir in the eggplant flesh and tomatoes and cook for 10 minutes or until thickened. Season to taste with salt and add the harissa, then set aside to cool.

Drizzle over the lemon juice and stir through the coriander, sprinkle with nigella seeds and extra coriander leaves on top.

Enjoy!

Meredith x

Slow roasted tomato soup

Deliciously rich and thick, this soup can be a meal on it’s own. It’s also lovely served with 1/4 cup of cooked quinoa – just stir it into your bowl of soup to make it even more filling. Soup is a great option for those of us with gut problems like SIBO as it’s easy to digest.

Find the best quality, ripe roma tomatoes possible, I usually buy 15-20 at a time, slow roast them all and keep a batch in the fridge for snacks or to add into a salad.

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Serves 4

You’ll need:

  • 12 ripe roma tomatoes
  • 5 large carrots chopped
  • 400g tin of BPA free, organic tomatoes
  • 1 litre of quality vegetable stock (home made is best)
  • 1/4 garlic infused olive oil, plus extra for drizzling on the tomatoes
  • 1/2 tsp dried oregano leaves
  • 1 tsp of paprika
  • 1/2 cup of finely chopped fresh basil leaves
  • Sea salt and cracked pepper to taste
  • 1/2 a lemon (juice only)
  • A cup of cooked quinoa (optional)

Method

Heat the oven to 120 degrees (fan forced), place the tomatoes on a baking tray, drizzle with olive oil and some sea salt, toss to coat the tomatoes and place in the oven for approximately 2.5 hours, check and turn the tomatoes at least twice during cooking.

In a large saucepan on a medium heat, add the olive oil, carrots, oregano and paprika, stir and coat the carrots in the spices for about 2 minutes, then add the tinned tomatoes and stock, bring to the boil then turn down the heat and simmer for approximately 40 minutes.

Add the slow roasted tomatoes, basil, some salt and pepper, stir then turn off the heat and allow to cool for a few minutes, then blend the soup until smooth, check for seasoning and add more salt and pepper to taste, finally stir through the lemon juice.

Add the cooked quinoa into each bowl upon serving.

Enjoy!

Yours in health x

Meredith

 

 

 

 

 

Warm roast vegetable salad

Simple and delicious, this easy salad is endometriosis and SIBO diet friendly.

It’s proven such a winner for me I make it at least once a week. It’s great as a main meal or as a side dish. As always, try and use organic products, especially if you’re using shaved parmesan cheese, you can omit the cheese though and it’s just as delicious.

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You’ll need (serves approximately 2 people):

  • Some shaved quality parmesan cheese (optional)
  • 1 small eggplant (aubergine)
  • 1 small zucchini
  • 20 green beans
  • 1 medium carrot
  • 1 small red capsicum
  • 1/4 butternut pumpkin
  • 2 large handfuls of mixed lettuce
  • 1/4 cup of garlic infused olive oil (plus 2 tablespoons extra)
  • 2 tablespoons of extra virgin olive oil
  • 1 teaspoon of organic, pastured butter
  • 1/2 a lemon juiced
  • Sea salt and cracked pepper to taste

Method:

Cut the eggplant in half then sprinkle sea salt and allow to rest for at least 30 minutes. Pre-heat the oven to 170 degrees.

Cut the eggplant in half again, wipe off the salt and drizzle with garlic infused olive oil. Place on a baking tray.

Chop the pumpkin, carrot and capsicum into large bite size pieces and drizzle with olive oil and sea salt, toss the vegetables through and place on a baking tray. Place the eggplant, pumpkin and carrot into the oven and roast for about 40 minutes – turn once during cooking and check on the vegetables after about 30 minutes, as depending on your oven they may require less time. Add the capsicum to the oven about 10 minutes before the other vegetables are due to come out as they require less time.

Heat a frypan or griddle with the butter on medium to low heat, then fry the zucchini on each side for a couple of minutes, add the beans and allow them to cook lightly for about 2 minutes.

Allow the cooked vegetables to cool slightly. In a large bowl add the remaining ingredients and toss gently, top with shaved parmesan cheese if using. Enjoy warm.

Yours in health – Meredith x