Lesson 1, Topic 1
In Progress

SIBO SPECIFIC DIET FOOD GUIDE

Dr. Andrew June 16, 2023

Almond Cookies

These cookies are very simple to make so it’s easy to do on your own or with the whole family. These satisfy your sweet tooth but also give you a boost from healthy fats and protein in the almond butter.

Ingredients:

1 ½ teaspoon baking soda

½ teaspoon kosher salt

¾ cup almond flour

¼ tsp cinnamon

1/2 cup maple syrup/honey

1 cup cashew or almond butter

1 cup dairy free chocolate chips

Top w/flaky salt

Instructions:

Preheat the oven to 350•F. Line a cookie sheet with a silicone baking mat or parchment paper.

In a large bowl, mix the baking soda, kosher salt, cinnamon, and flour. Add the almond butter and honey, mix until everything is thoroughly incorporated.

Add the chocolate chips and stir until evenly incorporated.

Using your clean hands or a teaspoon, measure out teaspoon sized balls. Place the balls evenly spaced on the sheet, 12 per sheet.

Bake the cookies in the oven for 14 minutes. Let the cookies cool on the sheet for about three minutes and then transfer to a wire rack to cool further.

Store the cookies in a glass storage container for up to a week at room temperature.

Strawberry Gummies

Ingredients:

1/2 cup pureed organic fresh/frozen strawberries

1/2 cup lemon or lime juice

1/3 cup clover honey

1/4 teaspoon Vanilla powder (optional) 3 Tablespoons grass-fed gelatin

Instructions:

Put molds or an 8×8 glass pan onto a cookie sheet. Whisk all ingredients in a sauce pan over low heat and stir until everything is incorporated. Pour mixture into a glass measuring cup or other device from which you can pour easily. Pour gummy mixture into molds. Let set 15-30 minutes or until solid. Remove from molds and store in refrigerator for 1-2 weeks.

Smoky Beef Jerky

Ingredients:

1 pound lean cut flank steak

¼ cup coconut aminos

¾ teaspoon all-natural liquid smoke

¾ teaspoon chili powder

½ teaspoon sea salt

¼ teaspoon fresh cracked pepper

¼ teaspoon garlic salt

¼ teaspoon onion powder

¼ teaspoon smoked paprika Dash of cayenne pepper

INSTRUCTIONS:

Place the steak in the freezer for 2 hours to firm it up, trim any visible white fat.  Slice the steak against the grain into ⅛ inch pieces. Whisk together the ingredients for the marinade and combine the marinade with the beef slices in a shallow dish or a ziploc bag. Cover and marinate in the refrigerator overnight or up to 24 hours turning occasionally to evenly coat. Remove the meat from the marinade and pat it dry with paper towels.

Dehydrator Method

Evenly place the strips on dehydrator sheets lined with parchment paper, careful not to let them overlap. Dehydrate the beef for 3-4 hours at 145 degrees F, flipping once half way through.

Oven Method

Preheat oven to the lowest setting, usually 150-170 degrees F. Line 2 baking sheets with parchment paper or foil and place a heavy wire rack over both (an oven safe cookie cooling rack will do).  Place the strips of beef on the racks leaving space between each piece so they’re not touching. Place the trays in the oven, leaving it open a crack to allow air to circulate.  Dehydrate for 8-10 hours, depending on the thickness of the meat, turning 1 time half way through. *If you have a convection setting this process will probably take about half the time. Check for dryness around 5 hours and continue dehydrating if the strips are still moist.

Carrot Muffins

Created by Kristy Regan for the NUNM SIBO Lab

Ingredients:

1 cup almond flour

¼ cup coconut flour

1 tsp baking soda

½ tsp salt

1 tsp cinnamon

3 eggs

¼ cup honey

1 tsp vanilla

1/3 cup melted butter, ghee or coconut oil

1 ½ cups shredded carrots

½ cup walnuts, chopped (optional)

Preheat oven to 300 degrees. Grease muffin tin pan or line with silicon or paper muffin cups. In a medium bowl, mix almond flour, coconut flour, baking soda, salt, and cinnamon until combined. Add eggs, honey, vanilla and butter/oil and mix until incorporated and no lumps remain. Mix in shredded carrots and nuts (if using). Fill the muffin cups approximately half full. Bake for 25-30 minutes.

Makes approximately 12 muffins

Smoked Salmon and Veggie Scramble

Ingredients

1 tablespoon grass-fed butter, ghee, or coconut oil

1 cup packed baby spinach

3 tablespoons chopped leeks

3 asparagus stalks, trimmed and chopped

1 small zucchini, diced

6 eggs

2 tablespoons chèvre goat cheese

2 ounces smoked salmon

Instructions:

Melt the butter in a skillet over medium heat. Sauté the asparagus, spinach, zucchini, and leeks until cooked through, about 8 minutes. Whisk the eggs with the goat cheese then add them to the hot pan with the vegetables. Allow the eggs to sit for 30 seconds before stirring. Gently move the eggs around the pan with a rubber spatula until they are scrambled and cooked through. Add the smoked salmon then serve immediately. Garnish with fresh chives. Makes 2 servings

Breakfast Burrito with Turkey Chorizo Sausage http://againstallgrain.com/2012/01/27/breakfast-burrito-turkey-chorizo-sausage/ 

Ingredients:

For the Chorizo

½ pound dark meat ground turkey

1 ½ tablespoon chili powder

¼ teaspoon oregano

2 tablespoons white vinegar 1 clove garlic, minced

½ teaspoon salt

¼ teaspoon paprika

¼ teaspoon cumin

(you’ll have leftover sausage for other use, unless you double the burrito ingredients)

For the Burritos (makes 2 burritos)

2 Grain-Free Tortillas

2 tablespoons red peppers, chopped

2 tablespoons yellow peppers, chopped

2 tablespoons yellow onions, chopped

½ cup baby spinach

¼ cup chorizo sausage 3 scrambled eggs

2 tablespoons salsa

½ avocado

1 tablespoon green onions, for garnish

Mix together all of the sausage ingredients in a bowl, then cover and refrigerate to marinate for 24 hours. Brown sausage in 1 tablespoon olive oil over medium-high heat. Remove from heat, and drain on a paper towel. In the same pan you used for the sausage, sauté the peppers, onions, and spinach. Layer the vegetable mixture, eggs, cheese, and sausage on the tortillas.

Roll them up like a burrito, then spoon the enchilada sauce over them. Top with avocado, Greek yogurt, and green onions.

Greek Style Salad

https://thehealthygut.com/recipes/greek-style-salad/

Ingredients

4 large handfuls of mixed salad leaves

4 roma tomatoes, quartered

1 English cucumber, sliced

¾ cup kalamata olives in brine or olive oil

SALAD DRESSING

2 tbs extra virgin olive oil

1 tbs white wine vinegar

1 tsp fresh oregano leaves

Salt and pepper

Place the salad leaves, tomatoes, cucumber and olives in a bowl. In a separate bowl, mix the remaining salad dressing ingredients together. Pour the dressing onto the salad and mix to incorporate thoroughly.  Serve immediately.

Asian Breakfast Bowl

https://thehealthygut.com/recipes/asian-breakfast-bowl/

Ingredients

1 tbs lard

14 oz free-range ground pork 1 tsp fresh ginger, grated

1 tsp fresh turmeric, grated

1 red pepper, diced

1 carrot, spiralized

1 zucchini, spiralized

4 scallions, green part only, sliced 2 tbs coconut aminos

1 tbs tomato paste

1 tsp apple cider vinegar Salt and pepper

Heat a wok over a high heat. When hot, add the lard and melt quickly, then add the ground pork. Stir frequently until cooked through and any liquid has absorbed.

Add in the ginger and turmeric and stir fry for 1 minute.

Add in the vegetables, one at a time, stirring between each addition for 30 seconds. This will allow the vegetables to cook quickly rather than swamping the wok.

Add a small amount of water if the wok gets too dry.

Stir in the coconut aminos, tomato paste and apple cider vinegar. Season with salt and pepper as necessary. Take off the heat and serve immediately.  Servings: 4

Chicken Veggie Basil Spaghetti Squash

http://sibodietrecipes.com/chicken-veggie-basil-spagetti-squash/

Ingredients

1 boneless skinless chicken breast

1 small spaghetti squash

1 zucchini- grated

1 carrot- grated

1 cup peas

½ cup basil- minced

½ tsp salt

¼ tsp black pepper

tsp red pepper flakes

parmesan cheese (optional)

Preheat oven to 400 degrees. Cut spaghetti squash in half lengthwise and put face down in baking dish with 1 inch of water. Bake until squash has softened enough to scoop out (about 25-35 min). You can test it by pushing on back of squash and it should indent.

Put chicken breast in pot and cover with water, boil for 10 min. When chicken is done cooking remove from water let cool a few minutes and then shred using a fork or your fingers and set aside.

Heat skillet to med/high heat and add cooking oil grated carrot and grated zucchini and let sauté until oil turns yellow from carrots. Add spices and peas and sauté another 5 min. Add basil and shredded chicken spaghetti squash innards and mix together. Add some more garlic infused oil for more flavor if you’d like.  Optional: Serve with parmesan cheese sprinkled on top.

Check out some of our favorite recipe sites for SCD. You will still need to review the ingredients and make some changes, but there are many wonderful “bases” found on these sites.

Resources: https://www.wellbees.com/

https://www.monashfodmap.com/recipe/

https://sibodietrecipes.com/

https://againstallgrain.com/
https://simplysibodiet.com/
https://simplysibodiet.com/