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Home grown stuffed zucchini

stuffed-zucchinilarge-zucchiniMaking stuffed Zucchini out of your home grown crop is a simple and quick meal.

Zucchinis are amazing.  They hide their abundance under huge leaves and while you are searching for a few small ones for dinner, they are pouring all their energy into massive marrows.

We found one last night and stuffed it!

Here is the recipe, which is easily modified to be SIBO friendly.  I should note now that we are doing our best to buy organic vegetables, unless they are stupidly expensive.

We wash everything in white vinegar and water – proportions?  Hmmm, a good splash of vinegar to a shallow sink of water. Apparently that removes some of the chemicals if they are not organically grown.  Comments anyone?

STUFFED ZUCCHINI INGREDIENTS

1 large zucchini (marrow). Ours was about 30 cms (1 foot long)

1 red pepper

1 carrot

1 green chilli

1 red onion (eliminate for SIBO)

2 cloves of garlic (eliminate for SIBO)

500 gms of organic beef mince

1 tin of chopped organic tomatoes

I sachet of tomato paste

1/2 tin of water or stock

1/2 tsp of oregano

Salt and pepper

Coconut oil

TOPPING

1 tomato

Grated parmesan cheese

OPTIONAL

Goats cheese, mushrooms, basil, bacon.

stuffed-zucchini-bakedMETHOD

  1. Either chop finely or put in a food processor the onions, garlic, carrot, red pepper, the optional ingredients and the chilli.
  2. Cook gently in a large tablespoon of coconut oil in a large pot until the carrots are softish.
  3. Either remove while you brown the beef mince or push it to one side and brown the mince in the other half of the pot.
  4. Combine everything when the mince is browned.
  5. Add salt and pepper, the tomato paste, the tin of chopped tomatoes and half a tin of water or stock.
  6. Cook for about 20 minutes on a medium heat, stirring to make sure it doesn’t stick.
  7. In the meantime, halve the zucchini and scoop out the flesh leaving about a 1 cm (1/4 inch of flesh).  We ditched the flesh as it was a bit pulpy, but you could add it into the mixture.
  8. When the beef mixture is cooked, scoop into the halves.
  9. Place in a roasting pan on baking paper and cook for 30 minutes at 180 degrees.
  10. Remove, top with sliced tomatoes and a generous cover of grated parmesan.
  11. Bake for a further ten minutes or until the parmesan is melted and browning.
  12. Leave to cool a little, slice and serve with a fresh green leaf salad (or the mango and pomegranate salad).

 

 

 

Crunchy seed spinach salad

Crunchy seed spinach salad

Crunch seed spinach salad

This spinach salad is best made from garden fresh English spinach.  I am told that spinach bought from a shop, unless organic, is one of the worst vegetables for chemical sprays and fertilisers.  Luckily, the climate here in Melbourne allows us to grow gorgeous fleshy-leaved spinach for many months during spring and summer.

We have taken to washing all our bought vegetables in water with Apple Cider vinegar and salt.  Apparently, it washes away the chemicals*  I am taking my daughter’s word for this, but might do some further research into it.

As a salad, this goes really well with fish and chicken or you can just pile into it on it’s own.  It’s that delicious.  It’s also SIBO friendly. 

SPINACH SALAD INGREDIENTS

Large bunch of freshly cut spinach leaves or
1 large bunch of English Spinach with the roots still on
1 bunch of asparagus spears
1 Lebanese cucumber
2 tablespoons capers
Large handful of pumpkin seeds
Large handful of sunflower seeds
Small handful of pine nuts
Tbsp organic Coconut Oil
Sprinkle chilli flakes (optional)

METHOD

Wash the spinach in water with 1 tablespoon apple cider vinegar
Cut the spinach into 1 cm slices
Thinly slice the cucumber
Lightly steam the asparagus – you want it bright green, cut into 3cm slices
Add coconut oil to a pan
Add chilli flakes to taste (I use 1/4 teaspoon)
Brown the seeds, but beware the pine nuts burn easily, so I add them later
Combine all the ingredients into a bowl and toss with the dressing.
I sprinkle the seeds on at the end for effect.

DRESSING

Juice of one lemon
Tbspoon sesame oil
1/4 cup good quality olive oil
1/2 tsp maple syrup
Zest of a lime of lemon
Salt and black pepper

Make it in a jar and give it a good shake before pouring over the Spinach Salad.

Goes really well with salmon simply fried and chicken.

 

 

Starting today – SIBO friendly recipes

sibo-bugs

Sibo?  I hear you ask.

Until this year I had never heard of it either.  Then my daughter was diagnosed with it.  It stands for Small Intestine Bacterial Overgrowth.  Apparently these creatures are not mean’t to be anywhere near the Small Intestine.  But if they get there, then they can proliferate in alarming trillions of numbers and do enormous damage.  For starters, they literally starve you.  Then like sated Romans they lie around and produce odious noxious gases which poison you to boot.

Not IBS

Wrongly diagnosed by most GP’s as Irritable Bowel Syndrome, SIBO can be on a spectrum.  After you eat, you might bloat a bit or feel overly full, have a gurgly tummy, be constipated or have the runs, feel nauseous after eating or be in really severe pain all over your indigestion system. Or all of the above, when SIBO is really serious, as it is in my daughter’s case.

The only treatment that we know about to date, is to starve them out with a restricted diet and supplements.  Over a long, long time, maybe 2 – 3 years as is the case with her.  She is under the care of a knowledgeable functioning medical practitioner and has become something of an expert herself in the condition and how you can eat sensibly with it.

As I suffer from some of the same symptoms, it seemed sensible to follow a similar diet.  While I am not fructose intolerant and she is, some of the recipes will contain onions and garlic.  When I find recipes for her, then they won’t.

Gluten Free

There is no gluten of any sort and across the board and the recipes are much higher in good fats then I have been used too.

There is a lot of science around what are called Fodmaps.  I don’t know enough yet to write about them, but it is something to do with the food chains and how they are digested.  Will learn more and write about it as I do.

In the meantime, I have been charged with cooking sweet foods where I can that have no sugar, diary or gluten.  Surprisingly, they are delicious and the first recipe is a Choc-top Slice.

Always seek the right medical advice

Look forward to learning a lot more about how to cook for people with SIBO, gluten intolerance and Irritable Bowel Syndrome.  As a word of caution, I would say, I am no expert, just an interested observer.  If you are suffering severe symptoms, please find a good naturopath or functioning medical practitioner and have the test to measure if you have these invaders in your small intestine.

And why not try this SIBO-friendly Choc-top Slice recipe as an experiment.