Recipes

Have you got GUT issues? Well here is the perfect menu for you

Posted on by Denise Hales
10
Feb

Mojito Fresh

When you start treating your SIBO, alcohol is off-limits. However, if you are down the track a bit a swig of Vodka is OK….it is Valentine’s day!

Mint leaves

  • 3 Lime wedges
  • Splash of Mineral Water
  • Ice cubes

METHOD

  1. Place the ice cubes in the glass.
  2. Squeeze the wedges over the ice and drop the wedges into the glass.
  3. Between your hands tap the mint leaves to allow the flavour to come through and drop into the glass. 4. Add a splash of mineral water and a straw.
  4. Drink away

 

BUTTER CHICKEN CURRY  by Rebecca Coomes

Dairy free, Gluten free, Grain free, Phase 1 Restricted, SIBO friendly

Butter chicken is a hugely popular Indian curry, yet normally contains onion, garlic and cream, making it unsuitable for those treating SIBO. This version packs a flavour punch and tastes just a good as the real thing, without causing any irritation. This dish will become a family favourite as it is easy to make, fills the house with a wonderful aroma and is delicious.

https://thehealthygut.co/recipe/sibo-butter-chicken/ – we love this site for SIBO friendly recipes

Ingredients

MARINADE

  • 2 tsp garam masala
  • 1 tsp ground turmeric
  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • 1 tsp ground ginger
  • 1 tsp ground cardamon
  • 1 tsp salt
  • 1/2 tsp ground paprika
  • 1 tsp ground cayenne pepper
  • 1 cup coconut milk (no gums, thickeners or preservatives….Ayam blue is the best)

 

BUTTER CHICKEN

  • 6 chicken thigh fillets (free range, organic where possible)
  • 2 tbsp coconut oil
  • 2 tbsp tomato paste
  • 1/2 lemon, juiced
  • 1/2 bunch coriander/cilantro, chopped

 

CAULIFLOWER RICE

  • 2 cups cauliflower florets
  • 1 tbsp coconut oil
  • 1 tsp ground cumin
  • 1/2 tsp ground coriander
  • 1/2 tsp salt
  • 1/4 bunch fresh coriander/cilantro, chopped

 

DIRECTIONS

  • To make the marinade
  • Mix all the spices together in a large bowl.
  • Stir in the coconut milk and mix until thoroughly combined. Add in the chicken pieces, and stir to cover with the marinade.
  • Marinate for at least 6 hours, or preferably overnight.

To make the curry

  • remove the chicken pieces from the marinade, reserving the marinade.
  • Heat the coconut oil in a wok or deep-frying pan over a medium-high heat. In batches, brown the chicken then remove and set aside.
  • Once all the chicken pieces have been browned, return them to the pan with the remaining marinade. Stir in the tomato paste and lemon juice. Reduce the heat to low, and simmer for 10 minutes.

Make the cauliflower rice.

  • Place the cauliflower florets in a food processor and blitz until it resembles rice. Be careful not to over process as it will turn the cauliflower into mush.
  • Heat a wok over a high heat and melt the coconut oil.
  • Add in the cauliflower, and stir-fry for 1 – 2 minutes. Stir in the spices and salt. Remove from the heat and stir in the chopped coriander/cilantro.

To serve

  • Divide the cauliflower rice over four bowls and top with the butter chicken.
  • Sprinkle with some extra chopped coriander/cilantro. You could also serve this with some steamed vegetables.

NOTE

If you can tolerate rice, replace the cauliflower with 2 cups of cooked basmati rice. This will make the recipe low FODMAP and suitable for Phase 1 Semi Restricted.