Discovering Delicious Recipes for a Happy Gut: An Introduction to SIBO Cooking
If you’ve been diagnosed with Small Intestine Bacterial Overgrowth (SIBO), you may be wondering what to eat and how to cook your meals. The good news is that there are many delicious and nutritious recipes out there that can help alleviate symptoms and promote a happy gut. In this article, we’ll explore 18 tasty SIBO-friendly recipes that incorporate herbs, spices, and other ingredients designed to support digestive health.
From savory main courses like herb-roasted chicken with carrots and garlic-infused olive oil zucchini noodles, to comforting soups like turmeric-ginger chicken soup and sage-butternut squash soup with turkey, we’ve got you covered. And don’t worry – these recipes are not only easy to make but also packed with flavor. So, let’s dive in and start cooking up a happy gut!
Herb-Roasted Chicken with Carrots
Transform a classic roasted chicken into a flavorful masterpiece by infusing it with fresh herbs and roasting it to perfection alongside tender carrots. This simple yet impressive dish is perfect for a weeknight dinner or special occasion.
Ingredients:
– 1 whole chicken (3-4 lbs)
– 2 tbsp olive oil
– 2 tbsp chopped fresh rosemary
– 2 tbsp chopped fresh thyme
– 1 tsp salt
– 1/2 tsp black pepper
– 4 large carrots, peeled and chopped into sticks
– 2 cloves garlic, minced (optional)
Instructions:
1. Preheat oven to 425°F (220°C).
2. Rinse the chicken and pat dry with paper towels.
3. In a small bowl, mix together olive oil, rosemary, thyme, salt, and pepper.
4. Rub the herb mixture all over the chicken, making sure to get some under the skin as well.
5. Place the chopped carrots in a single layer on a baking sheet lined with parchment paper.
6. Roast the chicken in the preheated oven for 45-50 minutes or until cooked through.
7. Toss the carrots halfway through cooking time.
8. Let the chicken rest for 10-15 minutes before carving and serving.
Cooking Time: Approximately 1 hour
Ginger-Turmeric Poached Salmon
This recipe combines the richness of salmon with the warmth of ginger and turmeric, creating a dish that’s both flavorful and nutritious. Perfect for a quick weeknight dinner or a special occasion.
Ingredients:
– 4 salmon fillets (6 oz each)
– 1-inch piece of fresh ginger, peeled and thinly sliced
– 2 tsp ground turmeric
– 1 lemon, juiced
– 1/4 cup white wine (optional)
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a large saucepan, combine ginger slices, turmeric, lemon juice, and white wine (if using). Bring to a simmer over medium heat.
3. Place the salmon fillets in the poaching liquid, skin side down (if they have skin).
4. Reduce heat to low and poach for 12-15 minutes or until the fish is cooked through.
5. Remove from heat and let it rest for 2-3 minutes before serving.
Cooking Time: 15 minutes
Garlic-Infused Olive Oil Zucchini Noodles
Elevate your pasta game with this flavorful and healthy recipe that combines the best of summer produce with rich, aromatic garlic-infused olive oil. Perfect for a quick weeknight dinner or a light lunch.
Ingredients:
– 2 medium zucchinis
– 1/4 cup garlic-infused olive oil (see note)
– Salt, to taste
– Grated Parmesan cheese, optional
Instructions:
1. Preheat a spiralizer or julienne peeler to create zucchini noodles.
2. In a large skillet, heat the garlic-infused olive oil over medium-high heat.
3. Add the zucchini noodles and cook for 3-4 minutes, stirring occasionally, until they start to soften.
4. Season with salt to taste.
5. Serve hot, topped with grated Parmesan cheese if desired.
Cooking Time: 10-12 minutes
Note: To make garlic-infused olive oil, simply combine 1/4 cup olive oil with 2 cloves minced garlic in a small bowl. Let it sit at room temperature for at least 30 minutes to allow the flavors to meld together.
Low-FODMAP Beef and Spinach Stir-Fry
This quick and flavorful stir-fry is a great option for those following a low-FODMAP diet. With tender beef, nutritious spinach, and savory seasonings, this recipe is sure to satisfy your cravings.
Ingredients:
– 1 lb beef strips (sirloin or ribeye), sliced into thin strips
– 2 cups fresh spinach leaves
– 2 cloves garlic-infused oil (or regular oil with 1 minced garlic clove)
– 1 tablespoon soy sauce (make sure it’s low-FODMAP)
– 1 teaspoon grated ginger
– Salt and pepper to taste
Instructions:
1. Heat the garlic-infused oil in a large skillet or wok over medium-high heat.
2. Add the beef strips and cook for 3-4 minutes, until browned and cooked through.
3. Remove the beef from the skillet and set aside.
4. Add the soy sauce and grated ginger to the skillet and stir to combine.
5. Add the fresh spinach leaves and stir-fry until wilted, about 1 minute.
6. Return the beef strips to the skillet and stir to combine with the spinach mixture.
7. Season with salt and pepper to taste.
8. Serve hot and enjoy!
Cooking Time: 10-12 minutes
Lemon-Pepper Baked Cod with Green Beans
Brighten up your weeknight dinner with this flavorful and healthy recipe! Pan-seared cod fillets get a citrusy boost from lemon zest, while green beans add a nice crunch.
Ingredients:
– 4 cod fillets (6 oz each)
– 2 lemons
– 1 tsp black pepper
– 2 tbsp olive oil
– 1 cup green beans, trimmed
– Salt to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. Place cod fillets on the prepared baking sheet.
4. Zest one lemon and sprinkle over the cod; drizzle with olive oil and season with black pepper.
5. Roast in the preheated oven for 12-15 minutes or until cooked through.
6. While the cod is cooking, toss green beans with salt to taste.
7. After 8-10 minutes of cod cooking time, add green beans to the baking sheet.
8. Continue roasting for an additional 2-3 minutes, or until green beans are tender-crisp.
Cooking Time: 15-18 minutes
Coconut-Curry Shrimp with Bok Choy
This recipe combines succulent shrimp with the rich flavors of coconut and curry, served alongside crisp bok choy. It’s a perfect dish for a quick weeknight dinner or special occasion.
Ingredients:
– 1 pound large shrimp, peeled and deveined
– 2 tablespoons vegetable oil
– 2 cloves garlic, minced
– 1 tablespoon grated fresh ginger
– 2 teaspoons curry powder
– 1 teaspoon coconut flakes
– 1/4 cup chicken broth
– 1/4 cup shredded coconut
– 2 bunches bok choy, cleaned and chopped (about 2 cups)
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. Heat oil in a large skillet or wok over medium-high heat.
2. Add garlic and ginger; cook until fragrant, about 30 seconds.
3. Add shrimp; cook until pink and just cooked through, about 2-3 minutes per side.
4. Stir in curry powder, coconut flakes, and chicken broth; bring to a simmer.
5. Add chopped bok choy; cook until wilted, about 1-2 minutes.
6. Season with salt and pepper to taste.
7. Garnish with cilantro leaves if desired.
Cooking Time: 10-12 minutes
Rosemary-Lamb Chops with Roasted Bell Peppers
Elevate your lamb chops with the savory flavor of rosemary and the sweetness of roasted bell peppers.
Ingredients:
– 4 lamb chops (1-1.5 pounds)
– 2 tablespoons olive oil
– 2 sprigs fresh rosemary, chopped
– Salt and pepper to taste
– 2 large bell peppers, any color
Instructions:
1. Preheat oven to 425°F (220°C).
2. In a small bowl, mix together olive oil, chopped rosemary, salt, and pepper.
3. Brush the mixture evenly onto both sides of the lamb chops.
4. Place the lamb chops on a baking sheet lined with parchment paper and bake for 15-20 minutes or until cooked to your desired level of doneness.
5. While the lamb is cooking, place the bell peppers on a separate baking sheet, cut side up. Roast in the oven for 30-40 minutes, or until skin is blistered and charred.
6. Serve lamb chops with roasted bell peppers and enjoy!
Cooking Time: 45-50 minutes
Basil-Pesto Grilled Chicken Skewers
Elevate your summer gatherings with these flavorful and colorful skewers. Infused with the freshness of basil and the richness of pesto, this recipe is sure to be a hit.
Ingredients:
– 1 pound boneless, skinless chicken breast, cut into 1-inch pieces
– 1/4 cup basil-pesto sauce (homemade or store-bought)
– 2 tablespoons olive oil
– 1 tablespoon lemon juice
– 1 teaspoon garlic powder
– Salt and pepper to taste
– 10 bamboo skewers, soaked in water for at least 30 minutes
Instructions:
1. Preheat grill to medium-high heat.
2. In a large bowl, whisk together basil-pesto sauce, olive oil, lemon juice, garlic powder, salt, and pepper.
3. Add chicken pieces to the bowl and toss until well coated with the marinade.
4. Thread chicken onto skewers, leaving a small space between each piece.
5. Grill for 8-10 minutes per side, or until chicken is cooked through.
6. Serve hot and enjoy!
Cooking Time: 16-20 minutes
Parsley-Lemon Quinoa with Grilled Shrimp
A refreshing summer dish that combines the brightness of lemon and parsley with the sweetness of grilled shrimp, all on a bed of fluffy quinoa. This recipe is perfect for a quick weeknight dinner or a light lunch.
Ingredients:
– 1 cup quinoa
– 2 cups water or vegetable broth
– 2 tablespoons olive oil
– 1/4 cup fresh parsley, chopped
– 2 lemons, juiced (about 2 tablespoons)
– 1 teaspoon garlic powder
– Salt and pepper to taste
– 12 large shrimp, peeled and deveined
Instructions:
1. Preheat grill to medium-high heat.
2. Cook quinoa according to package instructions using water or broth.
3. In a small bowl, whisk together parsley, lemon juice, garlic powder, salt, and pepper.
4. Brush both sides of shrimp with olive oil and season with the parsley-lemon mixture.
5. Grill shrimp for 2-3 minutes per side, or until pink and cooked through.
6. Serve grilled shrimp on top of quinoa, garnished with additional parsley if desired.
Cooking Time: 20-25 minutes
Thyme-Roasted Turkey with Mashed Parsnips
Elevate your holiday feast with this flavorful and aromatic recipe, featuring a perfectly roasted turkey paired with creamy mashed parsnips.
Ingredients:
For the turkey:
– 1 (12-14 pound) whole turkey
– 2 tablespoons olive oil
– 2 tablespoons butter
– 2 sprigs fresh thyme
– Salt and pepper to taste
For the parsnips:
– 4 large parsnips, peeled and chopped into 1-inch pieces
– 2 tablespoons unsalted butter
– 1/2 cup heavy cream or half-and-half
– Salt and pepper to taste
Instructions:
1. Preheat oven to 425°F (220°C).
2. Rinse the turkey and pat dry with paper towels.
3. In a small bowl, mix together olive oil, butter, thyme, salt, and pepper. Rub the mixture all over the turkey, making sure to get some under the skin as well.
4. Place the turkey in a roasting pan and put it in the oven. Roast for about 2-1/2 hours, or until the internal temperature reaches 165°F (74°C).
5. While the turkey is cooking, boil the parsnips in salted water until tender. Drain and mash with butter, heavy cream or half-and-half, salt, and pepper to taste.
6. Serve the roasted turkey with mashed parsnips and enjoy!
Cooking Time: 2-1/2 hours (turkey), 20-25 minutes (parsnips)
Cumin-Spiced Pork Tenderloin with Carrots
Elevate your dinner game with this flavorful pork tenderloin recipe, infused with the warmth of cumin and paired with sweet caramelized carrots.
Ingredients:
– 1 (1-1.5 pound) pork tenderloin
– 2 tablespoons olive oil
– 1 tablespoon ground cumin
– 1 teaspoon smoked paprika
– Salt and pepper to taste
– 4 large carrots, peeled and chopped into 1/2-inch pieces
– 1 tablespoon honey
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a small bowl, mix together olive oil, cumin, smoked paprika, salt, and pepper.
3. Rub the spice mixture all over the pork tenderloin.
4. Place the tenderloin on a baking sheet lined with parchment paper and roast for 20-25 minutes or until it reaches an internal temperature of 145°F (63°C).
5. While the pork is cooking, toss the carrots with honey in a separate bowl.
6. After the pork has cooked for 15 minutes, add the carrot mixture to the baking sheet and continue roasting for another 10-12 minutes, or until the carrots are caramelized.
Cooking Time: Approximately 35-40 minutes
Dill-Cucumber Salad with Grilled Salmon
This refreshing salad combines the sweetness of grilled salmon with the tanginess of dill and cucumber, perfect for a light summer meal.
Ingredients:
– 4 salmon fillets (6 oz each)
– 2 large cucumbers, peeled and thinly sliced
– 1/4 cup fresh dill, chopped
– 2 tbsp olive oil
– 2 tbsp lemon juice
– Salt and pepper to taste
– 1/4 tsp garlic powder
Instructions:
1. Preheat grill to medium-high heat. Season salmon with salt, pepper, and garlic powder. Grill for 4-5 minutes per side, or until cooked through.
2. In a large bowl, combine sliced cucumbers and chopped dill.
3. In a small bowl, whisk together olive oil and lemon juice. Pour over cucumber mixture; toss to coat.
4. Serve grilled salmon atop the salad.
Cooking Time: 12-15 minutes
Oregano-Marinated Grilled Steak with Zucchini
Elevate your grilled steak game with this simple yet impressive recipe, featuring a zesty oregano marinade and perfectly charred zucchini. Perfect for a quick weeknight dinner or a summer BBQ.
Ingredients:
– 1.5-2 pounds flank steak
– 1/4 cup olive oil
– 4 cloves garlic, minced
– 2 tablespoons chopped fresh oregano
– 1 teaspoon lemon juice
– Salt and pepper, to taste
– 2 medium zucchinis, sliced into 1/4-inch thick rounds
Instructions:
1. In a large bowl, whisk together olive oil, garlic, oregano, lemon juice, salt, and pepper.
2. Add the steak to the marinade and refrigerate for at least 30 minutes or up to 2 hours.
3. Preheat grill to medium-high heat. Remove the steak from the marinade and cook for 4-5 minutes per side, or until it reaches your desired level of doneness.
4. Meanwhile, brush zucchini slices with olive oil and season with salt and pepper. Grill alongside the steak for 2-3 minutes per side, or until tender and lightly charred.
5. Let the steak rest for 5 minutes before slicing against the grain. Serve with grilled zucchini and enjoy!
Cooking Time: Approximately 15-20 minutes
Turmeric-Ginger Chicken Soup
Soften your senses with this comforting and aromatic chicken soup infused with the warmth of turmeric and ginger. This recipe is perfect for a cozy evening or as a soothing remedy when you’re feeling under the weather.
Ingredients:
– 1 lb boneless, skinless chicken breast or thighs
– 2 medium carrots, peeled and chopped
– 2 stalks celery, chopped
– 2 cloves garlic, minced
– 1-inch piece of fresh ginger, grated
– 1 tsp ground turmeric
– 4 cups low-sodium chicken broth
– 2 cups water
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. In a large pot, sauté the chopped carrots, celery, and garlic in a little bit of oil until tender.
2. Add the grated ginger, turmeric, chicken broth, and water. Bring to a boil, then reduce heat and simmer for 20 minutes or until the chicken is cooked through.
3. Remove the chicken from the pot and shred it into bite-sized pieces. Return the chicken to the pot and season with salt and pepper to taste.
4. Serve hot, garnished with fresh cilantro leaves if desired.
Cooking Time: 45-50 minutes
Chive-Scalloped Potatoes with Baked Chicken
This comforting recipe combines tender baked chicken with a rich and flavorful potato dish, perfect for a weeknight dinner or special occasion. The addition of chives adds a bright and oniony flavor to the scalloped potatoes.
Ingredients:
– 3 large baking potatoes, thinly sliced
– 1 pound boneless, skinless chicken breast
– 2 tablespoons olive oil
– 1 cup grated cheddar cheese
– 1/4 cup chopped fresh chives
– 1/2 cup heavy cream
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a bowl, toss potato slices with 1 tablespoon olive oil, salt, and pepper.
3. Spread potatoes on a baking sheet lined with parchment paper. Bake for 20 minutes or until slightly tender.
4. Meanwhile, season chicken breast with salt, pepper, and remaining 1 tablespoon olive oil. Place on a separate baking sheet. Bake for 25-30 minutes or until cooked through.
5. In a greased 9×13-inch baking dish, arrange baked potatoes in an even layer. Top with cheddar cheese, heavy cream, and chopped chives.
6. Return to oven and bake for an additional 15-20 minutes, or until potatoes are golden brown and bubbly.
Cooking Time: 40-50 minutes
Sage-Butternut Squash Soup with Turkey
This soup combines the warmth of roasted butternut squash and turkey with the earthy flavor of sage, perfect for a cozy fall evening.
Ingredients:
– 1 small butternut squash (about 2 lbs)
– 2 tbsp olive oil
– 1 onion, chopped
– 3 cloves garlic, minced
– 1 tsp dried sage
– 1/2 cup chicken broth
– 1/2 cup heavy cream or half-and-half
– Salt and pepper to taste
– 2 cups shredded cooked turkey (white or dark meat)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Roast the butternut squash for 45 minutes, or until tender.
3. In a large pot, sauté the onion and garlic in olive oil until softened.
4. Add roasted squash, chicken broth, sage, salt, and pepper. Simmer for 10-15 minutes.
5. Stir in heavy cream or half-and-half to desired consistency.
6. Add shredded turkey and adjust seasoning as needed.
Cooking Time: About 1 hour (45 minutes roasting time + 15 minutes simmering time)
Paprika-Roasted Chicken with Green Beans
Roast a flavorful chicken to perfection and pair it with crisp green beans, all in one pan! This recipe is perfect for a weeknight dinner that’s easy to prepare and packed with flavor.
Ingredients:
– 1 whole chicken (3-4 lbs), patted dry
– 2 tbsp olive oil
– 1 tsp smoked paprika
– 1 tsp garlic powder
– Salt and pepper, to taste
– 1 lb fresh green beans, trimmed
Instructions:
1. Preheat oven to 425°F (220°C).
2. In a small bowl, mix together olive oil, smoked paprika, and garlic powder.
3. Rub the mixture all over the chicken, making sure to get some under the skin as well.
4. Season with salt and pepper to taste.
5. Place the chicken in a large roasting pan and add the green beans around it.
6. Roast for 45-50 minutes or until the chicken is cooked through and the internal temperature reaches 165°F (74°C).
7. Remove from oven and let rest for 10 minutes before serving.
Cooking Time: 45-50 minutes
Lemongrass-Coconut Chicken Curry
Experience the exotic flavors of Southeast Asia with this aromatic and creamy Lemongrass-Coconut Chicken Curry recipe, perfect for a quick weeknight dinner or special occasion.
Ingredients:
– 1 pound boneless, skinless chicken breast or thighs, cut into bite-sized pieces
– 2 stalks lemongrass, bruised
– 1 medium onion, diced
– 2 cloves garlic, minced
– 1 tablespoon grated fresh ginger
– 1 can (14 oz) coconut milk
– 1 cup chicken broth
– 1 teaspoon curry powder
– 1/2 teaspoon ground cumin
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. Heat oil in a large skillet over medium-high heat. Add chicken; cook until browned, about 5-7 minutes.
2. Add lemongrass, onion, garlic, and ginger; cook until vegetables are tender, about 3-4 minutes.
3. Stir in curry powder, cumin, salt, and pepper. Cook for 1 minute.
4. Add coconut milk and chicken broth. Bring to a simmer.
5. Reduce heat to low and let curry simmer for 10-15 minutes or until chicken is cooked through.
6. Taste and adjust seasoning as needed. Garnish with cilantro leaves, if desired.
Cooking Time: 20-25 minutes
Summary
Looking to nourish your gut and promote a happy digestive system? This collection of 18 SIBO-friendly recipes is here to help! From savory main courses like Herb-Roasted Chicken with Carrots and Ginger-Turmeric Poached Salmon, to flavorful sides and salads like Garlic-Infused Olive Oil Zucchini Noodles and Dill-Cucumber Salad, these dishes are designed to be gentle on the gut while still packed with flavor. Plus, you’ll find a range of healthy proteins and vegetables to keep your diet balanced and satisfying. Try them out today for a healthier, happier gut!
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