Dairy Free Recipes
SIBO Friendly Frittata (DF, GF)
What you need
2 tbs extra virgin olive oil or infused olive oil
1 small zucchini diced small (leave skin on)
3 tbs chopped green onions (green tops only)
1/2 medium red pepper diced
6 brown eggs
1 Tbs water
1/4 to 1/2 cup frozen broccoli florets (thawed& drained)
salt and pepper to taste
pinch dried thyme
What you do
Preheat oven to 350
In a well seasoned cast iron skillet or non-stick skillet heat olive oil, add zucchini, peppers, season with a little dried thyme, salt and pepper, cook until veggies are tender. Do not brown. Add green onion tops, parsley and broccoli. Beat together eggs and water, slowly pour over veggies.
Place in oven for 20 minutes or until set
Garnish with fresh tomatoes
Shrimp Tacos in a bowl (DF, GF, Lactose Free)
What you need
1 red and 1 yellow pepper cut into 1/2 inch strips
1 small yellow onion halved and sliced *
1 garlic clove, minced
2 Tbs olive oil
Zest and juice of 1 lime
1 pound peeled and cleaned shrimp, cut into 3-rd's
1/4 cup chopped and packed fresh cilantro, divided
1/2 tsp chili powder
1/4 tsp cumin powder
1/4 tsp paprika
Salt and pepper to taste
1 avocado, cut into chunks
3 heads baby Bok Choy, cleaned well, and chopped finally
Plain greek yogurt for garnish (omit for dairy free)
Fresh tomatoes for garnish
What you do
1.Place lime juice, lime zest, seasoning, and half the cilantro in a bowl, add shrimp.
2.Heat 1 Tbs olive oil in a skillet over high heat, add pepper, onion and garlic, salt and pepper, saute until browned and al-dente. Remove and drain on a tea towel.
3.Heat remaining olive oil in the skillet, add shrimp mix, cook 2-3 minutes until shrimp are pink and cooked through.
4. To serve place chopped Bok Choy in a bowl, top with pepper and onion mix, shrimp, avocado, yogurt, tomatoes, and cilantro.
Apple Cinnamon Oatmeal (DF, GF, Heart Healthy, Low Sugar, SIBO Phase 2)
What you need
2 cups water
1 cup quick cooking rolled oats
pinch salt
1 apple peeled and cored, chopped
1 tsp cinnamon
1 tsp vanilla extract
10 drops liquid stevia
1/2 cup chopped walnuts
1/2 cup almond milk or 2%
What you do
Bring water, salt and chopped apples to a boil, add oats, cinnamon, vanilla and stevia. Cook 3-5 minutes, turn off heat and let sit for 2-4 minutes. Divid between 2 bowls, top each with 1/4 cup walnuts and milk.
Grilled Vegetables (DF, GF)
What you need
2 red bell pepper
1 red onion cut in quarters making sure to keep root end attached on each 1/4
2 medium zucchini cut in 1/4 inch length wise strips
1 tbs red wine vinegar
2 tbs olive oil - divided
salt and pepper to taste
What you do
Toss vegetable in 1 tbs olive oil, Grill peppers, onions, and zucchini over medium heat until charred, remove from grill and place in a bowl to steam slightly for 10 min. Remove peel off of peppers and de-seed and chop. Remove root end from onions and chop, chop zucchini. Mix in a bowl with remaining 1 tbs olive oil, vinegar and salt and pepper to test.
Serve with grilled meats and fish.
Granola Bars (DF, GF)
What you need
3 cups quick cooking rolled oats - toasted
2 cups crispy brown rice cereal
1 cup roasted pecans
1/2 cup roasted pumpkin seeds
1/2 cup dried blueberries
1/4 cup brown rice syrup
3/4 cup honey
2/3 cups almond butter
1/2 tsp salt
2 tsp vanilla
What you do
Line a 18x13 inch sheet pan with parchment paper using enough to hang over the sides for handles later (13x9 for thicker bars).
Toast oats at 350 on a sheet pan until lightly browned.
Meanwhile toast the pecans and pumpkin seeds in a skillet until browned.
Melt the almond butter, honey and brown rice syrup in a small sauce pan over medium heat.
In a large mixing bowl combine the toasted oats, nuts, seeds, salt, dried blueberries, and brown rice crips mixing well.
Pour almond butter mixture over oat mixture, working fast to sir until homogenized.
Spread onto the sheet pan evenly, place another sheet of parchment paper to cover. lay another sheet pan on top and press down firmly to compact bars evenly.
Cool and cut into bars.
Shrimp Salad (DF, GF, IBS Recipes, SIBO)
What you need
2 cups cooked Jasmine rice *
1 lb pre cooked shrimp - peeled
1 cup frozen peas - thawed and drained
1/4 cup chopped parsley
1/2 lemon - squeezed
1 celery stick - chopped *
2- 3 heaping tbs mayo
1 tsp dijion mustard
1/16-1/8 tsp Cheyenne pepper
Salt to taste
What you do
Mix all ingredients together well (This is a great dish to make with left over rice). Serve in a bowl.
Phase 1 SIBO omit rice and celery, reduce mayo.
Seed Bread (DF, GF)
What you need
1 cup sunflower seeds
1/4 cup ground chia seeds*
1/2 cup whole almonds - toasted and chopped
1 1/2 cups rolled quick cooking oats
2 tbs chia seeds*
2 tbs sesame seeds
2 tbs psyllium husks
1 tsp salt
1 tbs dried rosemary
1/2 tsp orange flavor (optional)
1 1/2 tbs honey
2 eggs
1 1/2 cups water
What you do
Mix all dry ingredients well in a bowl, in a separate bowl whisk all wet ingredients - combine mixing well to incorporate. Should be thick like a paste, if to thick add 1 tbs of water to loosen a touch. Put batter in two prepared mini loaf pans 3 1/2 in x 6 in let sit at room temperature for 30-60 min. Bake at 325 for 45 minutes. Cool completely before cutting.
* Flax seeds can be used instead or in a combination.
Basil Pesto (DF, GF, SIBO)
What you need
4 cups loosely packed basil
4 green onion tops (no whites)
2 Tbs nutritional yeast (optional for cheesy flavor)
1/2 cup toasted walnuts
2 Tbs lemon juice
3-4 tbs olive oil
1/2 - 1 tsp salt
What you do
Process altogether in food processor, except olive oil. Once everything is incorporated add oil slowly to create a runny paste. Serve over zucchini or carrot noodles or gluten free pasta.
Cucumber Mint Smoothie (DF, GF, IBS Recipes, SIBO)
What you need
2 Kiwis - with skins
1/2 english cucumber - chopped
handful of fresh mint
1 cup tigernut milk or almond milk
1 tbs extra virgin olive oil
pinch of salt
1 cup ice
What you do
Add all ingredients to high powered blender, mix until very smooth- serves 2