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Mini Christmas Puddings with Custard

These Mini Christmas Puddings are a delicious treat for the low FODMAPer. We recommend sticking to your individualized dietary restrictions, and making changes to the recipe below as necessary. Happy Holidays!

Ingredients:

  • 4 eggs
  • 2 small bananas
  • 1 ½ cups almond meal
  • 2 tbsp honey
  • 3 tbsp coconut oil (and extra for greasing)
  • ½ tsp cinnamon
  • ½ tsp nutmeg
  • ½ tsp ground ginger
  • ½ tsp mace
  • ½ tsp baking powder
  • ½ tsp baking soda
  • 1 orange, zest
  • 4 egg yolks
  • 2 cups unsweetened almond milk
  • 1 tsp vanilla
  • 2 tbsp honey

Instructions for the Puddings:

Preheat the oven to 350 F. Grease a 12-cup muffin pan with coconut oil. Set aside. In a food processor, blend the eggs and bananas until combined. Add in the remaining ingredients and blend thoroughly. Pour batter into the muffin pan. Bake for 20-25 minutes or until firm. Remove from the oven and cool slightly.

Instructions for the Custard:

To make the custard, heat the almond milk, vanilla powder, and honey until right before it begins to simmer. In a separate bowl, mix the egg yolks. Pour a small amount of almond milk into the yolks, beating thoroughly to prevent them from curdling. Slowly pour a steady stream of milk into the egg mixture until all combined. Return to a double boiler (or heat proof bowl) above simmering water, and cook over a low heat until the custard thickens, stirring constantly. To serve, divide the puddings into bowls and top with warm custard and orange zest. Yum!

Sourced from: https://www.thehealthygut.com/recipes/mini-christmas-puddings-with-warm-custard/

Mediterranean Zucchini Salad 🥗

Try this delicious Mediterranean-style zucchini salad with tomatoes, artichokes, olives, and parsley for dinner tonight! Add protein such as a chicken breast or grilled fish for the perfectly balanced, colorful meal.
Ingredients:

2 large zucchini
1 cup organic cherry tomatoes, halved 
1 can artichoke, dried & quartered
½ cup pitted and halved olives
Zest of 1 organic lemon
3 tbsp garlic-infused oil
3 tbsp fresh lemon juice
1 tbsp white wine vinegar
Salt & pepper to taste
2 tbsp fresh minced parsley
1 cup crumbled feta cheese, aged 30 days (optional)

Instructions:

Wash the zucchini and peel if desired. Using a spiralizer, process the zucchini into noodles and add to a large bowl. Add the tomatoes, artichoke hearts and olives. In a separate small bowl, whisk together the lemon zest, juice, oil and vinegar. Pour the dressing over the salad and mix. Salt and pepper to taste. Top with crumbled feta cheese (if desired) and parsley and serve! 😋

SIBO Friendly Recipe: Low FODMAP Breakfast Sausages

Low FODMAP Breakfast Sausages😋
Ingredients:
1 pound ground organic chicken, turkey or pork
½ teaspoon sea salt
1 teaspoon garlic-infused oil 
1 teaspoon Italian seasoning
1 teaspoon paprika
Instructions:
Combine all ingredients in a bowl and blend with hands until well mixed. Form small patties and set aside. Heat a frying pan on medium. Place patties in the pan and fry for approximately 4-6 minutes per side or until crispy and golden on the outside and cooked through. Enjoy! 🌭

Living On The Brighter Side

Living with gut problems such as Small Intestinal Bacterial Overgrowth can wreak havoc on our stress levels and mental health. Even though it can be difficult, it’s important to stay optimistic and try to live on the bright side of life. Ask any successful person to divulge the secret to winning, to meeting and exceeding goals, to feeling fulfilled and accomplished, and they’ll usually say that optimism is key. Optimism is what helps us deal with unexpected change, crushing stress, and inevitable disappointments. It’s what prompts us to learn from mistakes rather than feel defeated by them. Optimism doesn’t just make us feel happier, it also makes us more confident. Optimism helps us believe in ourselves and our ability to bring about a solution. We’re sharing ways to cultivate optimism and confidence into your own daily life.

  1. Focus on solutions, not on problems – If you find yourself obsessing about a problem, feeling negative, or experiencing self-doubt, change your focus by asking, “What’s one thing I could do differently that might make this situation better?” Replacing problem-focused thinking with solution-focused thinking immediately gives you a sense of forward movement, possibility, and hope — the foundations of optimism.
  2. Play a 30-second “movie” of your life daily – Create an imaginary movie reel of your ideal life, including specific details about how you look, how you feel, where you live, what you’re doing, what you’ve accomplished, and what your life is like. Set aside 30 seconds every day to play this movie in your mind. Set an alarm on your phone to remind you to do it. This simple mental training exercise will instantly boost your mood and transform the way you think about yourself, your potential, and your future.
  3. Find any improvement to the current situation – One way to practice optimism, be more positive in your thinking, and orient yourself toward success is to get into the habit of looking for any improvement in the current situation as a solution, no matter how small. For example, losing a half pound may seem small when your goal is 50 pounds, but it’s still movement in the right direction.
  4. Minimize obstacles to success – What kinds of distractions or obstacles routinely get in the way of meeting your goals? Is it your to-do list? Unproductive habits? Negative people or sabotagers? One of the keys to achieving optimism is to make steady progress, and that means limiting distractions. Figure out ways to avoid temptations in your life so you don’t deplete your reserve of discipline before getting priorities done. If you waste time on the internet, then don’t go online. If you have difficulty saying, “I’m busy” to friends, let their calls go to voicemail. Succeeding rather than failing keeps you optimistic!
  5. Conjure up an inner coach – Many of us are more confident and perform better when someone is cheering us on. Yet a part of being a successful person is being self-aware and accountable to oneself. One way to reinforce these traits is to conjure up a coach in your mind. Recall a role model who inspired and challenged you. When faced with a daunting task, ask yourself, “What would So-and-So do if she had two reports and only 24 hours to complete them?”
  6. Give yourself daily “done wells” – Get in the habit of recognizing “done wells.” Take a few moments every day to ask the question, “What have I done well today?” This simple gesture reinforces optimism on a daily basis. The answers accumulate and eventually help you develop self-confidence, which is extremely important for success.
  7. Nurture a happy body – A happy body helps you generate happy thoughts and emotions. Optimism is easier when you feel good. Factors that interfere with one’s ability to moderate a good mood and positive energy include: lack of sleep, depleted energy from poor eating and lifestyle habits, and too little exercise. If you have a big goal to achieve, “train” for it like a professional athlete. For optimal mental focus and performance, take a holistic approach to physical and mental health—sleep, rest, manage your stress, have a good diet, and get plenty of vigorous exercise.

Sourced from: https://www.mindbodygreen.com/0-7949/7-ways-to-become-a-more-optimistic-person.html

All About Eggs!

Eggs are a delicious and nutritious breakfast idea. If your diet doesn’t tolerate eggs, try egg whites and egg yolks separately. Some people don’t tolerate the egg protein in the egg white and some people don’t do well with the fat in the egg yolk. Testing each part separately means you can figure out what you tolerate and what you don’t, which might help you add a new food to your diet too! If you test both and still don’t feel like either is working for you, definitely keep them out and retest them again later. For those who tolerate eggs, they can be your best friend! ❤️🥚

Scrambled or fried eggs are an easy breakfast. For scrambled eggs, throw in some spinach (or other greens), leftover veggies, bacon or homemade sausage for extra nutrition and taste. Or make and freeze breakfast egg muffins in advance (there are tons of awesome, easy recipes on the internet for these.) You can also find pre-packaged hard boiled eggs at Costco or other grocery stores. Just make sure to review the ingredients to ensure there are no other spices or additives. Hard boiled eggs are great with a dollop of pesto, as tolerated.