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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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