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.

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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

 

5 tips for managing endometriosis

I was diagnosed with stage 4 endometriosis in January 2014, at that time and for many years prior I was extremely unwell and could barely function.

Endometriosis is a multi-faceted disease so it needs to be considered from all angles. It doesn’t just include monthly pain – the pain for me was daily, but there was also extreme fatigue, depression, gut problems including bloating, constipation, bowel pain and malabsorption of nutrients.

These days I am feeling much better and rarely experience the symptoms mentioned above. There are many factors that have contributed to my improved health and I want to share with you some of my learnings. Firstly, let’s understand a bit more about the disease:

Endometriosis occurs when the tissue that lines the uterus grows outside this area and creates inflammation, scar tissue, adhesions, pain and sometimes infertility. It is unknown what causes endometriosis but there are a few factors that may contribute to the disease:

Estrogen dominance is one factor that may contribute to endometriosis. If this hormone is not being expelled appropriately from the body it can worsen the disease and create other symptoms associated with estrogen dominance. There are two key components to maintaining optimal hormone levels; the liver which removes excess toxins, including excess hormones such as estrogen (and xenoestrogens) and the gastrointestinal system which is essential for absorbing nutrients and expelling waste.

Here are 5 tips for managing endometriosis:

  • Find your health care A-team; for example, I have the support of a general practitioner, a gynaecologist (who specialises in endometriosis), a naturopath, a gastroenterologist and an acupuncturist. Make sure the people you do see really understand the disease and are up to date with the latest research. Good health care will make a difference. Take responsibility for your own health though, do your research and ask questions; if you’re not comfortable with what your practitioner is proposing, seek a second opinion, it’s your body and you know it better than anyone. Excision surgery done correctly by an endo specialist is widely regarded as the best way to improve symptoms and quality of life.
  • Establish your support network. Having a chronic illness can be very isolating and can lead to depression. Creating my Instagram account healingyogi and this blog, was one of the best decisions I’ve ever made; the support from other endo sufferers (along with the support from my husband) was incredible. In addition to social media, you can find support networks through friends, family, local support groups and through a psychologist.
  • Consider your diet. As mentioned earlier, if your body is not absorbing the appropriate nutrients and expelling waste/toxins as it needs to, it’s only going to make you feel worse. There isn’t one diet for endometriosis, but there are a few guidelines that can help:
    • Eat a high fibre diet.
    • Buy food as close to its natural state and prepare your own meals as often as possible – eat lots of veggies!
    • Buy organic where possible and reduce the amount of toxins you consume.
    • Eat plenty of healthy fats found in olive oil and wild salmon as they are anti-inflammatory.
    • Avoid soy products such as tofu as they contain isoflavones which are similar to estrogen and therefore can have similar effects on the body.
    • Reduce your sugar intake (including alcohol). Processed sugary foods and drinks can cause inflammation and will only make you feel worse.
    • Drink plenty of water.

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  • Reduce your stress levels. By allowing your body to rest appropriately it will switch on your parasympathetic nervous system and allow your body to do things such as; conserve energy, digest food and reproduce. Find your happy place! Whether it’s playing sport, painting or going for a walk in nature – just do something that gives you time to nourish your body and mind. Not surprisingly, I recommend yoga and meditation as it provides benefits for both body and mind and can help manage pain. Restorative yoga is brilliant for when you are unwell and not up to doing exercise.

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  • Address your digestive problems. If you’re tackling endometriosis it’s important to have your gut absorbing the appropriate nutrients. After many years of gut problems, last year I was finally diagnosed with SIBO (Small Intestinal Bacterial Overgrowth) which meant I was malabsorbing nutrients along with some other unpleasant symptoms. At the time I had blood tests completed and was low in iron and vitamin B12; I suffered from extreme fatigue and brain fog as a result. Research your symptoms and talk to a naturopath / gastroenterologist. Find out what’s going on and take steps to address the problem so it doesn’t create additional health complications going forward.

There is so much more I could write about with regards to managing endo, but these are the 5 points that come first to mind. What are your tips for managing endo? I would love to know your thoughts.

Yours in health,

Meredith

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

 

 

 

Melbourne healthy eats

It’s been a while between blog posts but I’m happy to be back. I just completed my first semester studying nutrition, it’s been full on, but I’m loving learning about how food can help us to heal our body.

Recently I took a trip to Melbourne to visit friends and family. I lived in Melbourne, Australia for my entire life up until a year ago so I have a strong connection to the city. Melbourne is blessed with a diverse culture and as a result it has a unique and inspiring food scene, which includes healthy eateries. During my visit I was so inspired by the food being served I thought it was worth sharing. If you happen to find yourself in this beautiful place anytime soon and are in need of a healthy and delicious feed, give one of these eateries a go:

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  • Coin Laundry Cafe – located in the charming inner city suburb of Armadale, it is a cute corner cafe and a local favourite, it has a friendly vibe and serves up delicious food including excellent gluten free bread (yes, gluten free bread that actually tastes great).
  • Transformer – posh sister of veggie bar in Fitzroy, this restaurant serves up inspiring vegetarian food in a sophisticated atmosphere.
  • Walk Don’t Run – another cute cafe in Armadale serving up organic, locally sourced produce with a menu that allows it’s healthy and tasty ingredients to shine through. 
  • Serotonin Dealer – located in Richmond, this cafe is all about boosting your happiness via your tummy, which makes a lot of sense really when you consider that most of your serotonin (a neurotransmitter responsible for mood balance) is produced in your gut.
  • Heal Thy Self Co this was my regular when I lived in Melbourne. The delicious seasonal menu is built on bio-availability, eastern medicine and high performance psychology.
  • Tahina – Simple, healthy Israeli street food in Northcote. Try the green shakshuka!
  • MOM cafeif you have gut issues, this is your place. The menu was built by nutritionists, doctors, naturopaths and chefs and it caters for pretty much every dietary requirement you can think of.

If you visit any of these places or can recommend any other healthy cafes then drop me a note below!

Yours in health,

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

Tackling fatigue

Fatigue is something everyone can relate to, we all get tired and run-down at one point or another in our lives. What happens though when it takes over your life? Constant fatigue, brain fog, lethargy, aching muscles, to the point where even the most simple tasks become difficult. When it doesn’t go away, even with a good nights sleep, you know there’s a problem. This is what I’ve been dealing with for the last 6 months. It’s been so overwhelming that I haven’t been able to work or function normally.

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My naturopath believes I have adrenal fatigue, this condition is where the adrenal glands don’t function properly and below the necessary level. It is believed to be caused by prolonged levels of intense stress and poor health that result in strain on the body. For me personally I have been dealing with severe endometriosis, gut issues (SIBO) causing nutritional deficiencies, I had 2 surgeries last year, moved interstate and my husband has also been tackling his own health issues; when you look at all these factors, it’s no wonder I’m exhausted.

On a positive note, this week after 6 long months I feel like I’m starting to improve, I’m trying not to get too excited and tread carefully because I know I’m still not completely well. So, what has helped? The first step has been listening to my body and resting when I need to; the biggest lesson for me was when I took on a full time job after moving interstate to Brisbane, I struggled from day one and when I could hardly make it up the stairs at work I knew something was wrong, after 2 weeks I quit. Now, about 3 months later I’m starting to feel a little better, so I thought I’d share with you my tips for tackling chronic fatigue:

  • Rest, whenever you feel you need to, sit down for 10-15 minutes (don’t sleep during the day though) and sip a cup of herbal tea or water.
  • Try incorporating meditation and deep slow breathing, or breath regulation and lengthening (a technique in yoga called pranayama), it is a wonderful experience for your body and mind.
  • Cut out caffeine, alcohol and other stimulants. If you’re working, try taking a week or two off, schedule a holiday to get through the worst part of the caffeine withdrawal and help recharge your body.
  • Light exercise every day is important, try yoga – restorative or yin yoga, they are superb for fatigue. Walking is great too, try 15-20 minutes of light walking in the morning and/or evening. Don’t push yourself beyond this though.
  • Get outdoors and get some sunlight, (not excessive amounts of course) it does wonders for your state of mind, along with being the best source of vitamin D which is essential for assisting in the absorption of vitamins and for maintaining a healthy immune system.
  • Talk to your doctor to get an overall health check and get a blood test. I was deficient in iron and B vitamins so taking quality supplements has helped enormously.
  • Eat a healthful diet and drink plenty of water, reduce your intake of sugar and eat home made meals made from unprocessed ingredients, including plenty of vegetables. All of this sounds obvious, but in our fast paced world it can be difficult to maintain, organisation and preparation is key.
  • Aim for 8-9 hours sleep a night and get to bed before 10pm. Try taking magnesium – I was waking during the night cramping (a sign of being deficient in magnesium), since taking a supplement powder I sleep like a baby.

 

Do you suffer from chronic fatigue? Are there any other tips that work for you? I’d love to hear your thoughts.

Yours in health,

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

 

 

 

 

 

SIBO – what do I eat?

I have SIBO – what do I eat? It’s a fair enough question as there are many things you should not consume such as; sugar, starch, gluten, grains, legumes and certain dairy products. Even the things you’re allowed to have, many have limits on them, for example almonds; you can have a couple but no more than 10. It’s also important to leave a minimum of 3 hours between meals. For someone who loves to graze this is not an ideal situation! But it is doable.

Put as simply as possible, the SIBO diet is a combination of Paleo and a low FODMAP diet with a few exceptions; you should avoid starches e.g. sweet potato and sugars e.g. maple syrup.

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I’ve found it’s important to eat plenty of protein and healthy fats, as this is the best way to feel satiated while eating a low carbohydrate diet.

The bulk of my diet consists of freshly prepared vegetables (low FODMAP vegetables only, so no garlic, onion etc), accompanied with eggs, fish or chicken and occasionally grass fed red meat (I was previously a vegetarian but I have found it too difficult to maintain while treating SIBO). Add plenty of herbs and spices but read labels and make sure anything you buy in a package doesn’t contain any nasties! Fresh is best. Use healthy oils to cook with such as coconut oil, olive oil, avocado oil, organic grass fed butter and ghee.

I make every meal from scratch, it is time consuming and you have to be organised, but I’ve found it’s the best option. Always choose organic pastured / grass fed eggs and meat, if you have SIBO it’s more than likely you have a leaky gut which means any toxins or excess hormones you consume can leak through your digestive tract into your blood stream, causing havoc with your body and already compromised immune system.

Your naturopath or doctor will prescribe you either antibiotics or anti-microbial herbs, these play an important part in treating SIBO as they kill the bacteria. I’m currently taking HCL to aid digestion, Bactrex to kill the bacteria and selected supplements to aid my various nutritional deficiencies such as iron.

Please note that I am on a SIBO maintenance diet, which is where you gradually introduce and increase certain foods into your diet. When I first started treatment I was not allowed any fruit and restricted the quantities of certain foods that could trigger a flare up. Below are some examples of vegetables to restrict initially:

  • Asparagus limit to 1 spear
  • Artichoke 1/8 cup
  • Beetroot 2 slices
  • Broccoli 1/2 cup
  • Brussel sprouts 2 each
  • Cabbage 3/4 cup
  • Celery 1 stick
  • Chilli 11cm
  • Fennel 1/2 cup
  • Garlic not allowed (try infused in olive oil as an alternative)
  • Green beans 10 each
  • Leek not allowed
  • Mushrooms not allowed
  • Onion not allowed
  • Peas 1/4 cup
  • Potato (or sweet potato) not allowed
  • Pumpkin 1/2 cup
  • Snow peas 5 pods
  • Spinach 15 leaves
  • Zucchini 3/4 cup

All other vegetables should be well tolerated. I would suggest restricting fruit initially then introducing berries (limit to 1/2 cup) as you start to improve.

Avoid sweeteners except pure Stevia powder or liquid initially.

Dairy is usually avoided then gradually introduced in the form of butter and hard aged cheese, I only seem to be able to tolerate butter and a very small amount of cheese.

I must reiterate how important it is to read labels, if you can’t pronounce it don’t consume it! Maltodextrin, starches, sugars, gums, carragenan, thickener, soy, tamari, palm oil, agave, xylitol should all be avoided.

Below are some example meals that I eat. Everyone is different and if you can’t tolerate any of the food listed, listen to your body and try introducing it at a later stage when you’re feeling a little better. As for drinks, stick to water and herbal tea, I personally love lemon and ginger for an anti-bacterial kick and a chamomile blend of an evening.

BREAKFAST

I start my day with a hearty breakfast to keep me going.

  • Poached eggs on a slice of nut & seed loaf with smoked salmon, avocado & rocket drizzled in lime juice and dill.
  • Scrambled eggs with finely chopped kale and spinach, accompanied with roast carrots and fresh coriander in garlic infused olive oil.
  • Shakshouka, which is a Middle Eastern dish of eggs poached in a spicy tomato sauce, check out my instagram page for this recipe.
  • Spiced zucchini and tomatoes with eggs, recipe here.
  • Frittata filled with roast vegetables, olives, some pine nuts and a little grated parmesan cheese served with a green salad.
  • Fritters made with zucchini or pumpkin grated with eggs, almond meal and herbs.
  • Paleo pancakes (made with coconut flour), go easy on these as excess coconut can cause symptoms.

SNACKS

You are allowed to snack but make sure you leave a minimum of 3 hours between meals. Some of the below items listed may not be good when you are first starting out on the diet, just see how your body reacts, if they don’t agree then remove. Quantity is important, try not to consume too many nuts, seeds and fruit as they can cause symptoms.

  • Nut & seed loaf (1 slice) with grass fed butter and a teaspoon of honey, or avocado. Organic clear honey is allowed in very small amounts.
  • Berry smoothie, 1/2 cup of berries blended with 1/2 cup of coconut water, 1/3 cup of almond milk, ice and 1/4 tsp of pure vanilla powder.
  • Carrot sticks with 1 tsp black tahini paste or almond butter.
  • Coconut and lemon bread this one is great as it’s nice to feel like your eating cake again! Stick to 1 small slice though.
  • Frittata, this is a great dish to keep in the fridge and there are so many variations to try.
  • Bone broth made from beef or lamb bone.

LUNCH / DINNER

  • Baked spiced chicken thigh with a side salad.
  • Nicoise salad, without potato, opt for low FODMAP salad ingredients.
  • Salmon pan fried served with a herb sauce or crust, served with salad.
  • Roast chicken breast, marinated in garlic infused olive oil, lemon juice and herbs with vegetables or a salad.
  • Roast chicken and vegetables.
  • Mexican inspired beef burrito mixture served with avocado, cucumber and rocket dressed in lime and olive oil and some spicy home made mayonnaise.
  • Vietnamese inspired chicken salad.
  • Vegetable and lentil soup.
  • Roast vegetable salad.

I hope you have found this post helpful.There’s so much information relating to this topic, so I’ve tried to make it as succinct as possible. If you have a question, feel free to leave a comment and I’ll respond to you.

For me personally, I am by no means cured from this disease, I’m tackling it everyday but I have noticed gradual improvements. My naturopath is helping me with my treatment and I would highly recommend seeking medical advice if you believe you have a gut disorder such as SIBO.

Yours in health,

Meredith