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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/

Mind Your Meal Times

Your gut is an incredible machine. It uses its muscular design to sweep food through the machinery of digestion, absorption and excretion. However, you probably didn’t realize that the machine has a self-cleaning cycle called the migrating motor complex (MMC). These rhythmic waves of contraction are designed to sweep away any digestive leftovers, and they are also thought to help control the growth of bacteria in the small intestine.

In order to optimize the migrating motor complex (MMC), you need to adequately space your meal times because these waves occur post absorption. While it varies between individuals, the migrating motor complex will occur typically 90 minutes post digestion and absorption. This is big news for a nation of constant snackers. If you are eating every 1-2 hours, you are less likely to access that self-cleaning cycle. A smarter approach? Do your best to space your eating opportunities four hours apart and try not to eat before bedtime.

Referenced from: Bio-K Community

Low FODMAP Cheese Board

Whether you’re hosting a holiday party or just having friends over, a cheese board is an easy way to entertain. And with a few modifications, you can create a delicious Low FODMAP Cheese Board.

Low FODMAP Cheeses:

  • Brie
  • Camembert
  • Cheddar cheese
  • Colby
  • Goat
  • Havarti
  • Mozzarella
  • Swiss

In general, the low FODMAP serving for each of these cheeses is about 2 slices. It’s best practice to stick within this serving size, even if you have a variety (unless you’ve gone through the entire low FODMAP protocol and know how your body reacts.) As each person is unique you may be able to tolerate more or less.

Low FODMAP Fruit:

  • Grapes – 1 cup
  • Raspberries – 10 berries
  • Blueberries – 20 berries
  • Strawberries – 10 medium
  • Oranges – 1 medium
  • Cantaloupe – 1/2 cup

Fruit is a great accompaniment to cheese and many people enjoy the sweet and salty combination. Therefore, some fruits (like those listed above) can be a fantastic addition to your Low FODMAP Cheese Board. If you’re low FODMAP-ing, it’s recommended to have only one serving of fruit every 2-3 hours. It’s possible to have a variety of fruits at one time, just reduce the serving sizes of each!

Other Low FODMAP Foods:

  • Pecans – 10 halves
  • Macadamia nuts – 20 nuts
  • Walnuts – 10 halves
  • Olives (black or green) – 15 small
  • Prosciutto (“free”) – double check ingredients. We recommend looking for prosciutto that is just pork and salt.

Above are several other low FODMAP foods that can be enjoyed on your cheese board. Enjoy!

Sourced from: https://funwithoutfodmaps.com/create-low-fodmap-cheese-board/

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! 🌭