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Low FODMAP Pumpkin & Carrot Risotto

This low FODMAP pumpkin and carrot risotto is delicious, not to mention gluten-free, dairy-free, egg-free, nut-free, and soy-free! It combines fresh lemon flavors with the comfort of creamy rice and sweet roasted vegetables. This dish is great on its own or with pan-fried white fleshed fish.

Ingredients:

Roast Veggies

-240g pumpkin

-2 large carrots

-1 tbsp olive oil

-Salt and pepper to taste

Risotto

-1 1/2 cups medium grain risotto rice

-1/2 cup leek (green tips only)

-1 tbsp garlic-infused oil

-1 tbsp olive oil

-4 cups low FODMAP chicken (or vegetable) stock

-2 tsp lemon zest

-2 1/2 tbsp lemon juice

-4 cups spinach

-3 tbsp fresh cilantro, chopped

-Optional: 50g Parmesan cheese (or a vegan cheese option)

Instructions:

Preheat oven to 400. Peel and chop the pumpkin and carrots into 1/2 inch sized pieces. Place in an oven dish, drizzle with olive oil and season with salt and pepper. Bake for 25 minutes (until soft and slightly golden.) Toss a couple of times while cooking.

While the veggies are roasting, make the risotto. Roughly chop the green leek tips. Make the stock if using stock cubes and shred the spinach. Heat a large saucepan over medium heat. Fry the leek tips in olive oil and garlic-infused oil for 2 minutes. Add the rice, stir through the mixture for about 1 minute.

Next, add 1/2 cup of stock at a time, stir every now and then until the liquid has absorbed into the rice. Continue to add and stir in the stock slowly. Turn down the heat to medium low if needed (if rice starts to stick to bottom of pan.) Once rice has absorbed about 3/4 of the stock, check to see if rice is cooked; should take about 20 minutes. Continue adding if not cooked. While the risotto cooks, zest the lemons.

While the rice finishes cooking, stir through the shredded spinach, lemon juice, and zest. Season with salt and pepper. Then stir through the roast veggies, chopped fresh cilantro, and grated cheese (if using.)

Serve the pumpkin and carrot risotto in bowls. Dig in!

Sourced from: https://alittlebityummy.com/recipe/en-ca/low-fodmap-pumpkin-carrot-risotto-3/

Small Intestinal Bacterial Overgrowth Causes

Dr. Alison Vandekerkhove from A New Leaf Naturopathic Clinic explaining the common causes of Small Intestinal Bacterial Overgrowth, also known as SIBO.

SIBO is caused when the bacteria from the large intestine can migrate into the small intestine or even into the stomach. This migration of the bacteria is what actually causes the issue. In our system, we have an MMC (migrating motor complex) which works like a dishwasher. After we’ve eaten the MMC rinses through our system to keep the bacteria at bay. Anything that causes the bacteria to move or the MMC to stop working properly can cause SIBO.

Common causes include general flu’s (with diarrhea and vomiting), chronic concussions, low stomach acid, and abdominal surgeries.

 

SIBO-Friendly Thai Chicken Meatballs

These delicious, SIBO-friendly meatballs only take 10 minutes to prep and 15 minutes to cook! With tons of flavor and moisture, eat them by themselves or make them into a wrap.

INGREDIENTS:
Meatballs
  • ¾ lb ground chicken breast
  • ½ cup almond flour
  • 1 egg
  • 1 tbsp fish sauce
  • ½ tbsp lime juice
  • 1 tbsp coconut aminos
  • ¼ cup minced basil
  • ⅛ cup mint
  • ¼ cup cilantro
  • Pinch red pepper flakes

For Cooking

  • Garlic-infused sesame oil

Wrap Ingredients

  • Red cabbage outer leaves or butter lettuce leaves
  • 1 carrot
  • Cilantro

Dipping Sauce (Optional)

  • 2 tsp fish Sauce
  • 2 tsp lime juice
  • 2 tsp coconut aminos
  • 2 tsp garlic infused sesame oil
INSTRUCTIONS:
  1. Add all meatball ingredients into a bowl and mix well
  2. Heat skillet to med-high and add 2 tbsp garlic-infused sesame oil
  3. Form chicken into golf size balls and add to pre-warmed skillet
  4. Let meatballs brown on one side, then flip and let brown on the other side, flattening them a little bit once flipped
  5. Serve in a cabbage leaf with shredded carrots and cilantro
  6. Optional: try with the dipping sauce

Sourced from: http://sibodietrecipes.com/thai-chicken-meatballs/

Small Intestinal Bacterial Overgrowth Symptoms

Dr. Alison Vandekerkhove from A New Leaf Naturopathic Clinic explaining the symptoms of Small Intestinal Bacterial Overgrowth (also known as SIBO.)

Some of the common symptoms include bloating (flat stomach in the morning, as you eat throughout the day it gets more and more bloated), constipation, diarrhea, abdominal cramping, and anemia’s (it’s hard to digest B12, iron, etc. and your body isn’t properly absorbing the nutrients.)

Up to 80% of Irritable Bowel Syndrome is thought to be caused by SIBO.

Digestive Health & The 4 R’s

Figure out exactly what is going on within your body with advanced diagnostic testing, such as Allergy Testing and the Hydrogen Methane Breath Test, to determine which food sensitivities you may have and how intense your Small Intestinal Bacterial Overgrowth is. These sensitivities could also be affecting your body’s ability to absorb and digest nutrients. Talk to your naturopathic physician regarding which supplements could benefit your body, and keep your gut healthy for the long-term. Your naturopathic doctor can also help you create a nutrition plan that matches your lifestyle and individual health needs. It’s important that they understand and utilize the “4 R’s” of gastrointestinal and digestive health – Remove, Repair, Restore, and Replace.

Sourced from: Nava Center