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SIBO-FriendlyGluten freeDairy freeLow FODMAP
THE HEALTHY GUTforewordIn my years of treating SIBO, the most difficult commitment for my patientshas been the SIBO diet. It is an intentionally restrictive diet to reduce thefermentation of food by bacteria in the small intestines. In addition totreatment, I designed this two phased diet for people to follow for 3 months,but because it makes them feel so much better, people typically stay on itlonger. Once treatment is completed, however, transitioning to a whole foods,varied diet is the goal.There are many resources for SIBO diets on the internet, but in my experiencemost are far too lenient (or confusing) that can lead to SIBO relapses.I am so glad that Rebecca has written this book, and especially glad sinceshe herself has overcome SIBO with the right treatment and diet protocol (as Irecommend on www.sibotest.com). What better person to write this book thansomeone who has experienced it herself.The phased diet tables are easy to understand and the recipes are delicious.I am thankful that SIBO sufferers will now have this valuable tool to helpthem navigate through the treatment towards the path of health.Dr. Nirala Jacobi, BHSc, ND (USA)2
THE HEALTHY GUTmy storyIn early 2015 I was diagnosed with SIBO. I felt such immense relief when I wasgiven that diagnosis. I finally had an answer to the myriad of problems I hadbeen suffering from for most of my life. I could have kissed my Naturopathfor not only believing in me when I said I felt sick, but also knowing where tolook to uncover the underlying problem.Relief was quickly overtaken with anxiety. What was I going to eat now? I wasalready on a restricted diet, having cut out gluten and most dairy years ago.I had become ever intolerant to foods with the passing years, so already feltlike I was operating out of a narrow food spectrum.Initially, I felt overwhelmed and didn’t know where to start. I went lookingfor SIBO safe recipes but found that many were much more relaxed andused ingredients that were banned on Dr. Nirala Jacobi’s SIBO Bi-Phasic Dietprotocol.Since commencing my journey I have spoken to countless people, who feel justas lost and confused as I once did over their health concerns. Other peoplewith SIBO have told me of their fear of food and confusion over what to eat.I am a foodie at heart and suspect I was a chef in another life. My first memoryof cooking is from when I was three years old, standing in my grandmother’skitchen, baking a sponge cake. I was blessed to have some excellent cooks inmy family, and they shared their love of cooking and knowledge of food withme. I have taught many friends how to cook over the years, and love nothingmore than throwing open my doors, cooking up a feast and celebrating lifewith my friends over good food and excellent conversation.3
THE HEALTHY GUTThe kitchen is a placewhere I find solace. Aftera tough day, I am alwaysat my most relaxed andhappiest creating a dishfrom scratch. After myinitial frustration, I usedmy SIBO treatment asan exciting challenge. Iwas inspired to createfood that would interestme, and these breakfastrecipes are a reflectionof some of the manyrecipes I created duringthat time.I always choose free rangemeat, eggs and poultryand I want the animal tohave lived a life as closeto normal, and be free toroam without the heavyuse of antibiotics or grainfeed.There are someamazing producers whoare growing and raisingincredible produce.Get to know your local butcher, fishmonger and greengrocer. They will helppoint you in the right direction.I am passionate about showing others that SIBO doesn’t have to signal anend to good food. Yes, we have to be more restricted for a period of time, butwe are left with such healthy, nutritious, wholefood options. All we need is alittle bit of creativity and we would never know it is a SIBO meal.4
THE HEALTHY GUTtheSIBObi-phasicdietprotocol5
THE HEALTHY GUTthe SIBO bi-phasic diet protocolThis meal plan has been developed in compliance with Dr. NiralaJacobi’s SIBO Bi-Phasic Diet protocol and has a range of recipes that aresuitable for the Restricted phase of the diet. Each recipe also lists otherdietary classifications, such as gluten-free, dairy-free, low FODMAP,vegetarian or vegan.This meal plan has been developed as a tool to support your journeythrough the active treatment phase. However, it is advisable to speakwith your Practitioner and modify the diet as necessary to accommodateany food intolerances or allergies.Every person’s requirementsare unique so your nutritional program must be suitable for yourindividual needs.Please note that the duration of this diet is for a minimum of threemonths, but some patients may be required to follow it for longer. Thisdiet supports the healing and regulation of the small intestine as itrecovers from SIBO. However, it is not recommended that this diet befollowed for more than six months as it may negatively impact themicrobiome elsewhere in the digestive tract.What is the SIBO Bi-Phasic Diet?The SIBO Bi-Phasic Diet has been based on Dr. Allison Siebecker’s SIBOSpecific Food Guide, a therapeutic diet combining the Low FODMAP(fermentable oligosaccharides, disaccharides, monosaccharides, andpolyols) Diet and the Specific Carbohydrate Diet. The goal of the SIBOBi-Phasic Diet is to support the elimination of the bacteria overgrowthin the small intestine.6
THE HEALTHY GUTthe SIBO bi-phasic diet phasesphase 1: 4-6 weeksThe first phase of the diet eliminates all grains, legumes, dairy, sugar, certainvegetables, canned foods, processed foods, fermented foods and alcohol.The removal of these foods prioritises the repair of disturbed digestion.ReduceThe first phase of the diet focuses on reducing fermentable starches andfibres. This is necessary to starve the bacteria of their preferred fuel so thatthey die off and reduce their numbers in the small intestine.RepairIt is important to repair the damage to the intestinal lining as well as repairproper digestion.Phase 1 is divided into two groups: Phase 1 Restricted DietAll patients commence in the Restricted Diet phase, moving to the SemiRestricted Diet phase once their symptoms decrease. How long you need tostay in the Restricted Diet phase depends on how quickly your symptomsimprove. If your symptoms are greatly improved after the first week, talk toyour Practitioner about moving into the Semi-Restricted Diet. If at any pointduring treatment you suffer a relapse of symptoms, return to the RestrictedDiet until your symptoms subside.7
THE HEALTHY GUT Phase 1 Semi-Restricted DietThis diet builds on the Restricted Diet by increasing some quantities offoods, adding in some fruits, sugars, limited alcohol and some starchessuch as rice and quinoa. Your Practitioner may start you on this level if youare prone to rapid weight loss or need more energy from starches.phase 2: 6 weeks Phase 2: Remove and RestoreThis phase builds on the allowable foods from Phase 1 and also sees theintroduction of some dairy products and increased quantities of certain foods.Be aware of any symptoms that arise and work closely with your Practitionerbefore moving to this phase and adding new foods into your diet.RemoveRemaining overgrown bacteria and fungi are removed from the smallintestine through the use of antimicrobials as prescribed by your Practitioner.Even though still a low-fibre diet, the protocol becomes more lenient toallow for some bacterial growth so that antimicrobials are more successful.RestoreThe restoration of the normal motility of the small intestine is importantto prevent a SIBO relapse. In this phase, your Practitioner may prescribeprokinetic medication or supplements.RSRRRRestricted eLFLow FODMAPVVegetarianRemove andRestore8
THE HEALTHY GUTthe SIBO bi-phasic diet phase 1RESTRICTED DIETPROTEINEggs, fish, meat, BLESLimited to 1 of thefollowingper mealSEMI-RESTRICTEDAdd (or increase) these foods tothe Restricted DietAll legumesButterAlfalfa sprouts, bamboo shoots,bok choy, capsicum/bell pepper,carrot, chives, cucumber,eggplant/aubergine, ginger,kale, lettuce, olives, radicchio,radish, rocket/arugula, springonion/scallions (green part only),sundried tomatoes, sunflowersprouts, tomatoes, witlofParsnipAsparagus – 1 spear,artichoke hearts – 1/8 cup,beetroot – 2 slices,broccoli – ½ cup, brusselssprouts – 2 ea, cabbage (red/green) – ½ cup, cabbage(napa/savoy/wombok) – ¾cup, celery – 1 stick, celeryroot – ½ cup, chilli –11cm//28g/4.25in/1 oz, fennelbulb – ½ cup, green beans–10 ea, peas (green) – ¼ cup,pumpkin/squash – ¼ cup, snowpeas/mangetout – 5 pods,spinach –15 leaves,zucchini/courgette – ¾ cupAsparagus – 2-3 spears,brussels sprouts – ½ cup,leek – ½ ea,pumpkin/squash – ½ cup,spinach 15 leaves/150g/5 oz,zucchini/courgette – 1 cupLemons, limesAvocado – ¼, banana – ½,berries (all varieties excludingblackberries) – ½ cup, cherries– 3, citrus – 1 piece, grapes –10, honeydew – ¼ cup, kiwi –1 piece, lychee – 5, passionfruit– 1 piece,paw paw – ¼ cup, pineapple– ¼ cup, pomegranate – ½small or ¼ cup of seeds,rhubarb – 1 stalk, rock melon/cantaloupe – ¼ cupFRUITLimited to 2 servesper dayAVOIDUntil further noticeAvoidPotato: sweet, whiteStarch powder: arrowroot, corn,rice and tapiocaCanned vegetables, onions,garlic, mushroomsCanned fruit in fruit juiceApple, apricot, blackberries,custard apple, fig, jam/jelly/preserves, mango, nashi/Asianpear, nectarine, peach, pear,persimmon, plum, watermelonNote: allowed after Phase 2 atdiscretion of PractitionerAll listed quantities are per meal9
THE HEALTHY GUTthe SIBO bi-phasic diet phase 1RESTRICTED DIETGRAINS,STARCHES,BREADS ANDCEREALSAvoid all – this includes allgrains, breads, cereals, cakes,biscuits, cookiesLEGUMESAvoid(LENTILS, BEANS)SEMI-RESTRICTEDAdd (or increase) these foods tothe Restricted DietQuinoa - ½ cup cooked,white rice: basmati or jasmineonly - ½ cup cookedAvoidAVOIDUntil further noticeAvoid all grains, breads, cereals,cakes, biscuits, cookies, exceptrice if approved by PractitionerAvoidCanned soups and soupbouillons, broths made fromchicken framesSOUPSHomemade broths: Beef orlamb bone broths,chicken meat brothsBEVERAGESBlack coffee (1 cup daily), tea(black, herbal), waterAlcohol (clear spirits)no more than 30ml/1 oz- 2 x weeklyBeer, energy drinks, fruit juices,liqueurs, spirits (dark), softdrinks/soda, wineSWEETENERSStevia (100% natural, notcontaining inulin)Dextrose, glucose, organichoney (clear) - no more than 2tbs per dayAgave nectar, artificialsweeteners, maple syrup, xylitolNUTS ANDSEEDSAlmonds – 10 ea, almond flour/meal – 2 tbs, coconut flour/shredded – ¼ cup, coconutcream – 2 tbs, coconut milk– ¼ cup (without thickenersor gums), hazelnuts – 10 ea,macadamia – 20 ea, pecans– 10 ea, pine nuts – 1 tbs,pumpkin seeds – 2 tbs,sesame seeds – 1 tbs,sunflower seeds – 2 tsp,walnuts – 10 eaAlmond milk(unsweetened, withoutthickeners or gums) - 1 cup,hazelnuts - 20 ea,pecans - 40 eaChia, flax seeds or peanutsMayonnaise (sugarless),mustard (without garlic),tabasco/hot sauce, wasabiVinegar: apple cider, distilled,red, whiteCONDIMENTSAll fresh and dried herbs andspices but not the spice blendsBraggs Liquid Aminos,coconut aminos,fish sauce - 2 tbsFATS/OILSAll listed quantities are per mealSpice sachets or pre-mixesRead the labels:No maltodextrin, starches,sugar, etcTurmeric and ginger areparticularly beneficial as theyare anti-inflammatoryCoconut oil, flax oil (low lignin),ghee, grape seed oil, infusedoils (ie chilli or garlic), MCToil, olive oil, polyunsaturatedvegetable oil, pumpkin seedoil, sesame oil, sunflower oil,walnut oilAsafetida, balsamic vinegar,chicory root, garlic, gums/carrageenans/thickeners,onion, soy sauce/tamari.ButterPalm oil, soybean oil10
THE HEALTHY GUTthe SIBO bi-phasic diet phase 2REMOVE AND RESTOREPROTEINEggs, fish, meat, poultryDAIRYPRODUCTSButter, cheese (aged one month or more) eg.Parmesan, pecorino,homemade 24 hour yoghurtVEGETABLESUnlimitedVEGETABLESLimited to 1-2 of thefollowingper mealFRUITLimited to 2 servesper dayAlfalfa sprouts, bamboo shoots, bok choy,capsicum/bell pepper, carrots, chives, cucumber,eggplant/aubergine, endive, ginger, kale, lettuce,olives, parsnip, radicchio, radish, rocket/arugula,spring onions/scallions, sundried tomatoes,sunflower sprouts, tomatoesAVOIDUntil further noticeAll other dairy productsStarch powder: arrowroot, corn, rice and tapiocaCanned vegetables, garlic, mushrooms, onionArtichoke hearts – ¼ cup, asparagus – 2-3 spears,beetroot – 2 slices, broccoli – ½ cup, brusselssprouts – ½ cup, cabbage (green/red)– ½ cup,cabbage (napa/savoy/wombok) – ¾ cup, celery– 1 stick, celery root – ½ cup, chilli – 11cm/28g/4.25in/1 oz, fennel (bulb) – ½ cup, green beans– 10 ea, leek – ½ ea, peas (green) – ¼ cup,potato – ½ cup cooked, pumpkin/squash – ½ cup,snow peas/mangetout – 5 pods, spinach 15leaves/150g/5 oz, zucchini/courgette – ¾ cupAvocado – ¼, banana – ½, berries (all varietiesexcluding blackberries) – ½ cup,cherries – 3, citrus – 1 piece, grapes – 10,honeydew – ¼ cup, kiwi – 1 piece, lychee – 5,passionfruit – 1 piece, paw paw – ¼ cup,pineapple – ¼ cup, pomegranate – ½ small or¼ cup of seeds, rhubarb – 1 stalk, rock melon/cantaloupe – ¼ cupCanned fruit in fruit juiceApple, apricot, blackberries, custard apple, fig, jam,mango, nashi/Asian pear, nectarine, peach, pear,persimmon, plum, watermelonNote: allowed after Phase 2 at discretion ofPractitionerAll listed quantities are per meal11
THE HEALTHY GUTthe SIBO bi-phasic diet phase 2REMOVE AND RESTOREGRAINS,STARCHES,BREADS ANDCEREALSLEGUMES(LENTILS, BEANS)SOUPSAVOIDUntil further noticeQuinoa (cooked) - ½ cup, rice cakes (plain) - 2 ea,rice noodles (cooked) - ½ cup, white rice: basmatior jasmine only - ½ cup cookedAvoid all - this includes all other grains, breads,cereals, cakes, biscuits, cookies, except rice ifapproved by PractitionerLentils (cooked): brown - ½ cup, green and red - ¼cup, Lima beans - ¼ cupAll other legumes and beansHomemade broths: Beef, fish, lamb, or shellfishbone broths, chicken meat brothsCanned soups and soup bouillons, broths madefrom chicken bonesLimit consumption of fish bone brothBEVERAGESAlcohol (clear spirits) no more than 30ml/1 oz every other dayBeer, dark liqueurs and spirits, energy drinks, fruitjuices, soft drinks/sodas, wineCoffee (black), tea (black, herbal)SWEETENERSDextrose, glucose, organic honey (clear) no more than 2 tbs per day, raw cacao 1 tsp per day, steviaAgave nectar, artificial sweeteners, maple syrup,xylitolNUTS ANDSEEDSAlmonds - 10 ea, almond flour/meal - 2 tbs,almond milk (unsweetened without thickeners orgums) - 1 cup, coconut flour/shredded - ¼ cup,coconut cream - 2-3 tbs, coconut milk - ¼ cup(without thickeners or gums), hazelnuts - 10 ea,macadamia - 20 ea, pecans - 40 ea, pine nuts - 1tbs, pumpkin seeds - 2 tbs, sesame seeds - 1 tbs,sunflower seeds - 2 tbs, walnuts - 10 eaChia, flax seeds or peanutsBraggs Liquid Aminos, coconut aminos (withoutonion or garlic), fish sauce, mayonnaise (sugarless),miso (fresh not powdered), mustard (without garlic),tabasco/hot sauce, tamari, wasabiCONDIMENTSVinegar: apple cider, distilled, red, whiteAll fresh and dried herbs and spices but not thespice blendsTurmeric and ginger are particularly beneficial asthey are anti-inflammatoryFATS/OILSButter, coconut oil, flax oil (low lignin), ghee, grapeseed oil, infused oils (ie chilli or garlic), MCT oil,olive oil, polyunsaturated vegetable oil, pumpkinseed oil, sesame oil, sunflower oil, walnut oilAsafetida, balsamic vinegar, chicory root, garlic,gums/carrageenans/thickeners,onion, soy sauce/tamari.Spice sachets or pre-mixesRead the labels:No maltodextrin, starches, sugar, etcPalm oil, soybean oilAll listed quantities are per meal12
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prosciutto, egg and capsicum muffinsHaving a few key go-to meals and snacks is the key to managing your SIBO diet successfully. Thesemuffins make a great meal while also being handy snacks to take with you. You will never get caughtout with nothing to eat with these in the fridge.Heat the oven to 180C/350F.12 free range eggs1 red capsicum/pepper,diced4 spring onions/scallions,green part only, sliced1 tbs smoked paprikaSalt and pepperGhee, coconut oil orlard for greasing12 slices prosciutto, freefrom sugar and nitratesMakes 12Break the eggs into a bowl and whisk untilcombined.Stir in the capsicum/pepper, spring onions/scallions, smoked paprika and salt and pepperto taste. Mix well.Grease a large muffin tin with ghee, coconut oilor lard. Wrap one slice of prosciutto around theedge of each muffin hole. Spoon in the eggfilling so that each muffin hole has equalamounts of filling.Bake in the oven for 20 minutes or until cookedthrough.Remove from the oven and cool slightly beforeserving.These can be eaten immediately or stored in therefrigerator for a snack.RGFDFLF14
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hot smoked salmon breakfast bowlSalmon is a filling and tasty protein source. This refreshing breakfast salad can make a pleasantchange as the hot smoke cooks the fish while imparting a lovely smoked flavour to it. The quantitiescan easily be doubled if cooking for two.2 free range eggs (thesecan be omitted if you wantan egg-free breakfast)1 tsp coconut oil1 handful mixed saladleaves, washed1 sprig dill, chopped2 tsp olive oil½ lemon, cut into half1 hot smoked salmonfillet, free from sugarand nitratesserves 1In a small bowl, beat the eggs until wellcombined. Heat a non-stick frying pan over amedium heat. Melt the coconut oil then pour inthe eggs, turning the pan so the eggs cover thesurface evenly to make a thin omelette. Cook for1 minute then flip and cook for another minuteso both sides are golden. Remove from the heat.Once cool enough to handle, remove the omelettefrom the pan and roll up like a crepe. Cut intothin strips. Set aside.In a bowl, add the salad leaves, dill and olive oil.Squeeze ¼ of the lemon into the bowl. Take thesalmon fillet and flake the meat into the bowl.Stir to combine. Serve with a wedge of lemon.RGFDFLF16
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asian breakfast bowlI love this breakfast bowl for busy days when I don’t know what time I will eat lunch. It is very fillingand keeps me satisfied for hours. What’s even better is that you can make it the night before andhave several portions kept in the fridge. All you have to do is re-heat and eat.1 tbs lard, see recipepage 50400g/14oz free rangeminced/ground pork1 tsp grated ginger1 tsp grated turmeric1 red capsicum/pepper,diced1 carrot, spiralised1 zucchini/courgette,spiralisedHeat a wok over a high heat. When smoking hot,add the lard and melt quickly, then add the porkmince. Stir frequently until cooked through andany liquid has absorbed.Add in the ginger and turmeric and stir fry for 1minute.Add in the vegetables, one at a time, stirringbetween each addition for 30 seconds. This willallow the vegetables to cook quickly rather thanswamping the wok.4 spring onions/scallions,green part only, slicedAdd a small amount of water if the wok gets too dry.2 tbs coconut aminosStir in the coconut aminos, tomato paste andapple cider vinegar. Season with salt andpepper as necessary. Take off the heat and serveimmediately.1 tbs tomato paste1 tsp apple cider vinegarSalt and pepperserves 4SRGFDFLF18
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lemony scrambled eggs with smoked troutThe addition of lemon zest and juice lifts these scrambled eggs to something out of this world. Theypair perfectly with the smoked trout and make for a very filling breakfast.5 free range eggs1 tsp lemon zest2 tsp lemon juice1 tbs ghee or coconut oil,see recipe page 49200g /7 oz smoked trout,filletedSalt and pepper2 lemon wedgesPlace the eggs, lemon zest and juice in a bowland whisk until combined.Place a frying pan over a medium high heat andmelt the ghee or coconut oil.Pour in the eggs and cook, stirring softly until softscrambles form.Season with salt and pepper to taste and servewith the smoked trout and a lemon wedge.serves 2RGFDFLF20
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zucchini fritters withcrispy bacon and smoky salsaThese fritters make an excellent and filling breakfast meal. You can cook up a batch of them thenight before and then just re-heat and cook the bacon in the morning.1 zucchini/courgette, grated2 free range eggs2 tbs coconut flour6 rashers free rangebacon, free from sugar andnitratesSmoky salsa, see recipepage 50Ghee or coconut oil,see recipe page 49Salt and pepperserves 2Squeeze the excess moisture out of the gratedzucchini/courgette. You can do this by grabbing ahandful of mixture and squeezing it. Liquid willescape, so do this over the sink or a bowl.Place the zucchini/courgette in a large bowl. Addin the eggs and coconut flour. Mix to combine.If this mixture is too wet, add in a little bit morecoconut flour. If the mixture is too dry, add in adrop of water. Season with salt and pepper.Heat a large non-stick frying pan over a mediumheat. Melt some ghee or coconut oil. To cook thefritters, add in a large spoonful of batter. Repeatuntil you have filled the pan, ensuring you haveleft room to flip the fritters.Cook for 2-3 minutes on one side and then flip,and cook on the other side until golden brownand cooked through. Remove from the pan andset aside.Melt some more ghee or coconut oil in the panand add the bacon rashers. Cook to your likingthen remove from the pan.To serve, place the fritters on a plate with a side ofbacon and a dollop of smoky salsa.RGFDF22
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breakfast smoothiesSometimes you don’t feel like a large breakfast, so these breakfast smoothies are lovely and refreshingon a warm summer’s morning.Beat the Blues½ cup blueberries1 cup almond milk,unsweetened, see recipepage 43½ tbs coconut oilPlace all ingredients for a smoothie combinationinto the blender and blend until combined. Serveover extra ice cubes and enjoy immediately.Note: If making all three smoothies at the sametime, rinse out the blender between each flavour.1 tsp raw organic honey½ tsp vanilla powderIceSRGFDFVstrawBerrydelight½ cup strawberries1 cup almond milk,unsweetened, see recipepage 43½ tbs coconut oil1 tsp raw organic honey½ tsp vanilla powderIceBanana Magic½ banana1 cup almond milk,unsweetened, see recipepage 43½ tbs coconut oil1 tsp cinnamon1 tsp raw organic honeyIceeach sMoothieserves 124
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vanilla and cinnamon granolaThere are some mornings when you want to pay homage to your past life and eat a bowl of cereal. Whilenuts can be problematic for some, for others they can be a good way of increasing good quality fats inyour diet. Due to the restrictions of the SIBO protocol, this granola is to be eaten in small portions and inmoderation. Divide the mixture up once you have made it so you are not tempted to over eat it.Pre-heat the oven to 180C/350F.1 cup macadamia nuts½ cup almonds½ cup pecans½ cup flaked coconut4 tbs pumpkin seeds4 tbs sunflower seeds1 tsp vanilla powder2 tsp ground cinnamon2 tbs coconut oil1-2 tbs raw organic honeyMakes 17sMall portionsLine a large deep roasting tray with baking paper.Place the nuts into a food processor and blenduntil chopped to a consistency you are happy with.Place the nuts in a large bowl. Stir in the coconut,pumpkin seeds, sunflower seeds and spices.Melt the coconut oil and honey. Pour over thedry mixture and stir until completely combined.Pour onto the roasting tray. Cook for 10 minutes,then remove from the oven and stir thoroughly.Return to the oven. Repeat this process until thegranola is golden. Remove from the oven, andcool then store in an airtight container in thefridge. Serve with unsweetened almond milk and asprinkling of berries.Note: Keep an eye on the granola as it can burnvery quickly.SRGFDFV26
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chocolate granolaI absolutely loved Coco Pops when I was a child. There was nothing better than the chocolatey crunch,washed down by chocolate milk left in the bowl. This recipe takes me back to my childhood days, andstill gives me the wonderful chocolate hit without the excess sugar. It will become a firm favourite inyour breakfast repertoire too.Pre-heat the oven to 180C/350F.1 cup macadamia nuts½ cup almonds½ cup pecans½ cup flaked coconut4 tbs cup pumpkin seeds4 tbs cup sunflower seeds1 tsp vanilla powder4 tbs raw cacao powder4 tbs cacao nibs2 tbs coconut oilStevia or 1-2 tbs honeyMakes 17sMall portionsLine a large deep roasting tray with baking paper.Place the nuts into a food processor and blenduntil chopped to a consistency you are happy with.Place the nuts in a large bowl. Stir in the coconut,pumpkin seeds, sunflower seeds, vanilla, cacaoand cacao nibs.Melt the coconut oil (and honey if using). Pour overthe dry mixture and stir until completely combined.Pour into the roasting tray. Cook for 10 minutes,then remove from the oven and stir thoroughly.Return to the oven. Repeat this process until thegranola has darkened in colour and is crunchy.Remove from the oven.Cool the granola, stirring occasionally to breakup any lumps as it cools. Store in an air-tightcontainer in the fridge. The granola will last forseveral weeks. Serve with unsweetened almondmilk and fresh berries.Note: Keep an eye on the granola as it can burnvery quickly.RRGFDFV28
berry goodbreakfast bowlSome people prefer to eat theirbreakfast out of a bowl, and we love howpretty these breakfast bowls can look.Use your imagination to create differentsmoothies and granola flavours tocreate a tasty combination.1 serve berry delight smoothierecipe, see recipe page 241 serving vanilla and cinnamongranola, see recipe page 26serves 1Keep a few berries aside beforemaking your berry delightsmoothie. Pour the smoothie intoa bowl then top with a servingof granola. Sprinkle with theremaining berries and serve.SRGFDFV29
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breakfast pizzaWho said pizza was only for dinner? This quick and easy breakfast pizza can be made ahead of time,and even works well as a brunch or eaten cold as part of a picnic in the park.Pre-heat the grill to high.6 free range eggs1 tbs lard,see recipe page 501 red capsicum/pepper,diced100g/3.5 oz free range ham,free from sugar andnitrates, chopped½ punnet cherry tomatoes,halved½ cup black olives,pitted and halvedLarge handful of basilleaves, washedSalt and pepper forseasoning2 large servesBreak the eggs into a bowl and whisk untilcombined. Season with salt and pepper.Heat a large frying pan over a medium heat. Meltthe lard then add the capsicum/pepper and cookuntil softened. Add in the ham, cherry tomatoesand olives and stir for 1 minute. Spread evenlyover the base of the frying pan.Pour in the egg mixture and reduce the heat tomedium-low. Cook until the base has firmed,then place under the grill/broiler until the eggmixture is completely cooked through.Remove from the grill/broiler and slice intowedges and serve with some basil leaves.Note: Choose black olives that have been stored inolive oil or brine. Avoid olives in balsamic vinegaras they are not suitable on a SIBO diet.RGFDFLF31
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porridge two waysOn a cold winter’s morning, a bowl of steaming porridge will leave you feeling warm and satisfied, readyto tackle the day ahead.RICE PORRIDGErice porridge½ cup basmati rice2 cups almond milk,unsweetened, see recipepage 43Pinch of salt1 tsp vanilla powder1 banana2 tbs honeyquinoa porridge½ cup quinoa½ cup coconut milk4 tbs coconut yoghurt, seerecipe page 452 tsp honeyPlace your uncooked basmati rice in a highpowered blender and blitz for a few seconds tochop the grains.Place the rice in a saucepan and cover with 1 ¼cups almond milk. Stir in the salt and vanilla.Bring to the boil then reduce to a low simmer.Cover and cook for 15 minutes.Remove the lid and stir the rice. Pour in theremaining almond milk to warm. Let stand for 5minutes.Divide the porridge between two bowls and top withslices of banana. Drizzle with honey and serve.SRGFDFVserves 2qUINOA PORRIDGEBring 1 cup of water to the boil in a saucepan.Place the quinoa into the boiling water. Bringback to the boil, then reduce the heat, cover, andsimmer for 15 minutes.Remove the lid and stir through the coconut milk.To serve, divide between two bowls and top with adollop of coconut yoghurt and a drizzle of honey(if tolerated).RRGFDFV33
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big brekkie fry upLazy weekends are a perfect time to cook up this breakfast of champions. It will keep you satisfied forhours and will temper even the hungriest of appetites.2 tomatoes, halved1 tsp olive oil½ tsp dried oregano1 tsp lard,see recipe page 504 slices free range bacon,free from sugar andnitrates5 free range eggs2 spring onions/scallions,green part only, thinlysliced½ avocado, slicedSalt and pepper to tasteRoasted tomato andcapsicum sauce,see recipe page 47serves 2Pre-heat the grill/broiler. Set to a medium-highheat.Cut the tomatoes in half. Place on a roasting traythen drizzle with olive oil and sprinkle with thedried oregano, salt and pepper. Place under thegrill/broiler and cook until the tomatoes havesoftened and are heated through. Be careful notto burn the tops.Meanwhile, heat the lard in a large frying pan overa medium-high heat. Add the bacon and cook for2-3 minutes on each side or until cooked to yourliking. Remove from the pan and set aside.Break the eggs into a bowl and beat until wellcombined. Add the spring onions/scallions, andsalt and pepper to taste.Return the frying pan to the heat. Once hot, addthe eggs into the bacon fat. Cover the base of thepan with the eggs, let them sit until they start toset, then stir them around to create scrambledeggs. Remove from the pan once they are justcooked through.To serve, divide the eggs, bacon, tomatoes andavocado slices over two large plates. Serve with adollop of warmed roasted tomato and capsicumsauce on the side.SRGFDF35
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spicy breakfast kedgereeKedgeree is a delicious breakfast dish with Indian and British heritage. The use of aromatic spices pairedwith the smoky tones of the fish and the zing from the lemon, will make this a filling favourite in yourbreakfast repertoire.500g/17.5 oz smokedwhite fish (such as cod,ha
THE HEALTHY GUT 2 In my years of treating SIBO, the most dificult commitment for my patients has been the SIBO diet. It is an intentionally restrictive diet to reduce the fermentation of food by bacteria in the small intestines. In addition to treatment, I designed th
