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Coconut Crumbed Prawns with Grapefruit Salad

Our ultimate SIBO-friendly Christmas menu includes these delicious (and healthy!) Coconut Crumbed Prawns with Ruby Grapefruit Salad. Yum!

Ingredients:

  • 1 egg
  • ½ cup shredded coconut
  • ½ tsp salt
  • 12 king/jumbo prawns (or shrimp), shelled and deveined
  • ½ cup coconut oil
  • 4 handfuls watercress, washed
  • 2 ruby grapefruit, cut into segments
  • 2 tbsp olive oil
  • 2 tbsp white wine vinegar
  • Salt and pepper to taste

Instructions:

Break the egg into a bowl and beat until combined. Place the coconut and salt on a plate and mix thoroughly. Dip the prawns/shrimp in the egg, shake off excess, then dip in the coconut. Place on a clean plate. Repeat until all prawns/shrimp are covered. Melt the coconut oil in a deep frying pan over medium-high heat. To test if the oil has come to temperature, dip a corner of a prawn in the oil. If it sizzles, it is ready. Cook the prawns in the oil until cooked through on both sides. Remove and drain on paper towel. Place the watercress and grapefruit in a large bowl. In a small bowl, mix the olive oil and white wine vinegar together. Season with salt and pepper. Pour the dressing onto the salad and mix thoroughly. To serve, divide the salad and grapefruit segments over four plates. Top with three prawns/shrimp on each plate.

Sourced from: https://www.thehealthygut.com/recipes/coconut-crumbed-prawns-with-a-ruby-grapefruit-salad/

What’s In Your Cup?

Coffee and Tea Tips for the low FODMAPer:

If you’d like to enjoy a cup of coffee or tea, we suggest limiting within your own personal tolerance levels. For most patients, this is about 1-2 cups per day. The recommended best practice is to spread out with 1 cup per sitting, and begin gauging your tolerance from there.

  • Low FODMAP tea options include:  Black tea, white, green, peppermint tea, rooibos, buchu, honeybush, chai tea (made weak), dandelion tea (made weak.)
  • High FODMAP tea to avoid while on the elimination diet: Fennel, chamomile, oolong.
  • Low FODMAP coffee options: : Espresso &  drip brewed coffee. If available, try using a French Press (different methods of preparation may impact the fibers in the brew – trial and error in preparation methods will help you find what works best for you!)

What to add to your tea or coffee?

  • Select from cows milk alternatives to use in your cup of coffee such as almond, rice, coconut or hemp milk.
  • Most (if not all) soy milk is high FODMAP, as it’s made with the whole soybean. The fiber in whole soybeans contain the FODMAPs. Finding soy milk made with only soy protein would be your best low FODMAP option.
  • You could also try ordering a cappuccino “very dry” – foam only.  If you find small amounts of lactose works for you, a dry cappuccino might work as the amount of milk in the final product is far less than in a latte.
  • Note: Many coffee shop serving size options are huge! Opt for the small or tall size to keep your caffeine intake in check.

Sourced from: http://blog.katescarlata.com/2017/02/06/whats-cup-tea-coffee-options-fodmaper/