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

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SIBO diet kitchen essentials

Having your kitchen stocked with the right ingredients is going to help set you up for SIBO treatment success. It’s not just about what to have in the kitchen, it’s what not to have; if you’re anything like me if there’s chips or chocolate readily available, I am very, very tempted, especially if I know it’s restricted, so keeping these things out of your house while you’re going through treatment is going to save you a lot of heartache.

SIBO friendly salad and kitchen essentialsLet’s go through the staples that are going to set you up for success:

Eggs

Unless you’re intolerant, eggs are your best friend; fry, scramble or boil them, make a frittata or Spanish omelette, shakshuka (eggs cooked in tomato, spices and veggies), pancakes or add them to a stir fry. These nutrient dense little powerhouses will keep you going.

Protein powder

Find a protein powder that works for you, it’s important to try and find plant based sources of protein and fats as the SIBO diet can be very animal protein heavy which isn’t great for your body. I like Sacha Inchi protein powder personally. Adding a quality protein powder to a smoothie will help make it into a meal.

Salad ingredients

Crunchy fresh salads are usually avoided during herbal treatment, this is because we don’t want to give our gut microbes food to ferment. Sometimes though you just feel like a salad, especially if the weather is warm so I suggest keeping the fridge stocked with ingredients like fresh herbs, capsicum, cucumber, celery, cabbage and lettuce.

Coconut aminos

During my treatment coconut aminos were a saviour! Such a great substitute for soy sauce and so much better for you.

Garlic infused extra virgin olive oil

Another saviour if you miss garlic in your food, just don’t heat extra virgin olive oil because you’ll lose the health benefits.

Ghee and coconut oil

Ghee and coconut oil are my two top oils for cooking as they have a high smoke point.

Mustard

Get it from your health food store and read the label to make sure there’s no onion or garlic. Mustard such as Dijon can be added to extra virgin olive oil and lemon to make a salad dressing, or can be a great accompaniment to a steak.

Bone broth

Try to keep some in the fridge so you can have some as a drink but so you can make wonderful nutrient dense soups to heal your gut.

Tinned wild Alaskan salmon or sardines

Add them to a salad or maybe mash the sardines on some SIBO friendly toast. These will be a source of calcium on a dairy free diet.

Nutritional yeast

This one may be controversial being yeast, but it’s a form of yeast called Saccharomyces boulardii which has been shown to have health benefits for IBS. However, if unsure ask your health practitioner. I love it because it adds a cheesy flavour to food.

I hope this list helps you navigate your SIBO / IBS diet journey. It’s not exhaustive by all means, so if you have any pantry essentials you love – leave a comment below.

Health and healing,

Meredith