Tag Archive for: SIBO-friendly

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.