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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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

Banana turmeric passion pops

A delicious sweet treat, perfect for the summer months. Simple to make and so good for you.

Living in Queensland Australia, I’m blessed to have easy access to passionfruit, it’s such a delicious tropical fruit.

banana-turmeric-passion-pops

You’ll need:

  • 1.5 bananas cut into chunks (or 2 small bananas)
  • 1 cup of coconut milk
  • 1 tsp turmeric powder
  • 1/4 tsp pure vanilla powder
  • 2 passionfruit cut in half
  • 3 drops of stevia

Method:

Place all ingredients in a blender except for the passionfruit and combine until smooth.

Scoop out the passionfruit pulp and place it into 6 icy pole moulds. Then pour the remaining banana mixture from your blender on top of the passionfruit, into the moulds. Don’t over fill the moulds as liquid expands when it freezes!

Freeze for at least 2.5 hours then enjoy.

Yours in health,

Meredith x