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

 

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Healthy lunchbox ideas

For me, eating well means preparing most of my meals, that includes lunch. Taking home made lunches to work or school doesn’t mean boring and tasteless. It doesn’t mean you have to spend ages preparing your lunches either.

Usually on Sunday I will prepare a few dishes that I know will last a few days that I can take as leftovers. I also buy items that can keep in the fridge (or cupboard) for up to a week such as smoked salmon, cheese, salad ingredients, nuts and crackers.

I recently bought a bento box style of lunch box which I love as it has compartments that can be used for different foods.

healthy bento box
healthy lunch ideas

Here are some items I like to pack in my lunches:

  • Frittata
  • Boiled eggs
  • Smoked salmon
  • Flaked tuna
  • Leftover roast or poached chicken
  • Leftover slow cooked, shredded lamb
  • Leftover lasagne (I make a paleo style, as pictured)
  • Soup, depending on the recipe it can be a complete meal on it’s own if it has sufficient protein, fat and carbohydrates
  • Leftover stir-fry
  • Rice paper rolls or home-made sushi rolls (wrap tightly though as any air makes the rice tough)

To serve with:

  • Leftover roast veggies such as baked pumpkin (as pictured) or cauliflower
  • Chopped fresh veggies such as celery, carrot or cucumber
  • Roast vegetable salad
  • Steamed/blanched green beans or broccoli
  • Kaleslaw (shredded kale, cabbage, carrot, spring onions as pictured) with avocado, lemon and olive oil dressing (keep the dressing separate to avoid a soggy salad)
  • Chopped garden salad or Greek style salad
  • Zaalouk a delicious slow cooked vegetable dish that is almost a dip
  • Olives
  • Nuts or nut butter
  • Rice crackers (jasmine rice crackers are best with no additives)
  • A small amount of fruit such as melon or strawberries
  • Homemade dips
  • Organic goats cheese or yoghurt
  • Protein balls
  • Gummies (as pictured)
  • A small amount of chopped fruit such as melon or strawberries

Everyone’s needs for protein, fats and carbohydrates are slightly different; if you have SIBO you will probably tend to be lower carb than others, but I try to aim for my meals to be around 25% protein, 25% fats and get my carbohydrates by filling my plate with 50% of veggies.

If you’re vegan make sure you consume a combination of grains, legumes, seeds and nuts to ensure you’re getting sufficient protein and fats.

Health and healing,

Meredith x

Quinoa salad with chargrilled broccoli, almonds and a herb sauce

It’s been a month since my last post, selling my house as taken up all my energy so a few things had to be put aside, updating the blog was one of them. Change is on the horizon, not only am I moving to a new home, but I’m moving to another part of the country, I’m excited and looking forward to the change, but more about that later…

Broccoli tastes amazing char-grilled, the smokiness, crunchiness and bitterness just work beautifully together. You could also consider adding some goats cheese to this dish, the creaminess of the cheese with the bitterness of the broccoli tastes incredible. Dairy is often avoided on the endo diet because it can be inflammatory (along with other potential issues), however I find the occasional intake of organic cheese doesn’t cause me any problems, but go with what works best for you.

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You’ll need

To make the quinoa:

1 cup of vegetable stock

1/2 cup of quinoa (I used red), rinsed well

To make the herb sauce:

1/2 cup of quality extra virgin olive oil

1 packed cup of coriander

2 tablespoons of chopped mint

1 teaspoon of dried oregano

4 cloves of garlic, minced

Juice of 1 lemon

1/2 teaspoon of chilli flakes

Sea salt to taste

1 teaspoon of red wine vinegar

Remaining ingredients for the salad:

Bunch of long stemmed broccolini chopped into 1 inch pieces

1 cucumber chopped and de-seeded

1 red capsicum sliced and de-seeded

1/4 cup of almonds, chopped

Handful of parsley leaves, torn

1 red chilli, de-seeded and finely sliced

50g organic goats cheese (optional) crumbled on top

Method

To make the quinoa, make sure it’s rinsed then add the stock and quinoa to a small saucepan, cover with a lid, bring to the boil then simmer for 15 minutes. Fluff with a fork (strain any excess liquid) then replace the lid and allow to stand and cool.

Next make the herb sauce, blend the ingredients listed above until a smooth consistency is formed.

Roughly chop the almonds, turn the grill on then put the almonds on a baking tray, put them under the grill until lightly toasted, closely watch them so they don’t burn.

To char-grill the broccolini, heat a griddle or barbecue on high then cook for 2 minutes, turn then cook on the other side for 1-2 minutes. Set aside on a plate and allow to cool a little.

To make the salad combine the quinoa, *herb sauce, broccolini and remaining ingredients, if you’re using goats cheese crumble on top of the salad and serve. Can be eaten warm or cold from the fridge.

*The herb sauce is full of flavour so try stirring half of it through the salad first, taste it, then add more according to your taste preference. I usually use about 3/4 of the sauce and keep the remaining for another small salad, it should last up to a week in the fridge.

Yours in health,

Meredith x