4th July recipes

Rebecca Coomes The Healthy Gut Blog Post 4th Of July 2017 Blog 4

If you’re planning a celebration meal for this special long weekend then look no further, we’ve got some super Canada Day and 4th July recipes to help you create a SIBO friendly BBQ! What could be better than throwing a BBQ with friends and family, and enjoying a wonderfully tasty meal together? After you've enjoyed that why not head to your local fireworks display, baseball game or parade?

On the BBQ we’ve got sticky pork ribs alongside oven baked spicy buffalo wings with cool ranch dressing, all served up with a side of delicious coleslaw. A little sweet treat of coconut, strawberry and blueberry ice puts the finishing red, white and blue (our Canadian friends might want to leave out the blueberry layer) touch to a meal that is simple to prepare but will impress your guests. We hope you enjoy these 4th July/Canada Day recipes and we’ll be sending out some great punch and Popsicle recipes over the weekend on our social sites so why not follow us on Facebook or Instagram to see what else we’ll be making for these special days?

Rebecca is in the US at the moment on her book tour and is looking forward to joining in the fun too with a long weekend of activities planned. She’s currently working her way around the States and Canada showcasing the US editions of SIBO Family Favorites and SIBO Summer. If you’d like to meet Rebecca and attend one of our many events click here.  Shop for the US eCookbooks here or visit our partner Quintron for hard copies, shipped from the US to US and Canadian addresses.

4th July SIBO recipes

Sticky pork ribs

Is there anything better than succulently sticky, lip-smacking, delicious pork ribs?  Cooked over a low heat over a long period of time, the meat literally falls off the bone, while the sticky sauce makes them irresistible and impossible to stop at one.

Serves 4

Classification: Phase 1: Semi-restricted, gluten free, dairy free

Rebecca Coomes The Healthy Gut Blog Post 4th Of July 2017 Blog 4


2 racks (3lbs or 1.5kgs) free-range pork ribs

1 tbs smoked paprika

1 tsp cayenne pepper

1 tsp salt

1 tsp pepper

1 x 5oz can tomato paste

2 tbs coconut aminos

1 tbs honey

2 tsp apple cider vinegar

Salt and pepper to taste



Mix the smoked paprika, cayenne pepper, salt and pepper together in a small bowl.  Rub the spice mix thoroughly over the pork ribs, then refrigerate for at least 6 hours, or preferably overnight.

Once the ribs have marinated, preheat the oven to 160C /320F.

Place the ribs in a large roasting tray and cover tightly with foil.  Place in the oven and cook for 2 hours or until the meat is very tender.

While the ribs are cooking, make your sticky sauce.  Place the tomato paste, coconut aminos, honey, apple cider vinegar and ¼ cup water in a bowl.  Mix to combine.  Season with salt and pepper as necessary.

Increase the oven to 190C/375F.  Uncover the ribs and baste liberally with the sticky sauce.  Repeat this process 2–3 times over 20–30 minutes, turning the ribs over so both sides are covered.  The ribs are done when the sticky sauce has started to caramelise and the meat is falling off the bone.

Remove from the oven, slice into individual pieces and serve with a side salad.

Note: You can complete the final step of the cooking process on the BBQ, basting and turning the ribs over the grill.  This will give the ribs a smokier flavour.

Spicy buffalo wings with a ranch dressing

Spicy buffalo wings are so versatile and can be eating in all kinds of situations: watching the game on TV, at a party, on a picnic.  The spice from the marinade softens during the cooking process, leaving succulent, tender and delicious wings which work perfectly with a ranch dressing.

Serves 4-6

Classification: Phase 1: Semi-restricted, gluten-free

Rebecca Coomes The Healthy Gut Blog Post 4th Of July 2017 Blog 4


20 chicken wings

4 red capsicum

3 long red chilli

1 leek

4 tbs ghee

1 tsp salt

½ - 1 tsp chilli powder

2 limes, cut into wedges

Ranch dressing

1 cup mayonnaise (link to recipe)

2 tsp white vinegar

2 spring onions/scallions, green part only

1 tbs parsley, chopped

2 tbs chives, chopped

1 tbs dill, chopped

½ tsp mustard powder

¼ tsp paprika

¼ tsp cayenne pepper

¼ tsp pepper

Salt to taste



Pre-heat the oven to 180C / 355F.

Place the capsicum and chilli directly onto the wire rack in your oven, and cook for 1 hour or until the skins are blackened and the flesh is very soft.  You may like to put a tray underneath the rack to catch any juices.

Remove from the oven and set aside to cool.  Once cool enough to handle, remove the skins, cores and seeds.

Heat a frying pan over a medium heat.  Melt the ghee then add the leek, stirring until the leek has softened and slightly browned.  Remove from the heat.

Place the capsicum, chilli, leek, salt and chilli powder in a blender and blitz until smooth.

Place the chicken wings on a large tray.  Pour the sauce over them, making sure to cover all wings evenly.

Place in the oven and cook for 1 hour, or until the wings are cooked through.  Turn the wings over 1 – 2 times during cooking.

Meanwhile, make your ranch dressing.  Mix all ingredients together.  Taste and season accordingly.  Chill until required.

To serve, place the wings on a board with the ranch dressing and lime wedges served on the side.


Coleslaw is so easy to make and tastes delicious with homemade mayonnaise and fresh herbs. It is versatile too and can be paired with meat, fish and poultry.

Serves 4

Classification: Phase 1: Restricted, gluten free, dairy free, vegetarian, low FODMAP

Rebecca Coomes The Healthy Gut Blog Post 4th Of July 2017 Blog 4


1 carrot, grated

¼ red cabbage, thinly sliced

1 large handful parsley leaves, leaves plucked and washed

3-4 tbs mayonnaise (link to recipe)

2 spring onions/scallions, green part only, sliced



In a large bowl, mix the carrot, cabbage, parsley and spring onions together.  Stir through the mayonnaise until well combined.  If the mixture is too thick, you can add more mayonnaise or some lemon juice to thin it out.


4th July coconut ice

Coconut ice was a childhood favourite of mine.  The good news is that it is SIBO friendly and makes a fun dessert or sweet treat without the use of sugars.

Serves 10

Classification: Phase 1: Semi-restricted, gluten free, dairy free, vegetarian, vegan, low FODMAP

Rebecca Coomes The Healthy Gut Blog Post 4th Of July 2017 Blog 4


2 cups finely desiccated coconut

free from sugar and preservatives

50g coconut butter, melted

50g coconut oil, melted

1 tsp vanilla powder

4 drops liquid stevia, no inulin

1/4 cup strawberries (add 1/4 cup if doing only red and white)

1/4 cup blueberries (for blue)



Place the coconut, melted coconut butter and oil, vanilla and stevia in a bowl and mix to combine.

If the mixture is too dry, melt some more coconut oil and add it to the mixture.

Split the mixture into half or thirds depending on how many colours you are making.

Place the strawberries in a blender and liquefy.  Pour the strawberry liquid through a fine mesh strainer to remove the seeds.  Stir through the strawberry into one portion of coconut.

Leave the blueberries out for just red and white.

Place the blueberries in a blender and liquefy.  Pour the blueberry liquid through a fine mesh strainer to remove the seeds.  Stir through the blueberry into one portion of coconut.

Place the vanilla coconut in the base of a loaf tin.  Pat down so it covers the entire base and is flat on the surface.  Pour over the strawberry coconut and pat down so it covers the entire surface. Repeat with the blueberry coconut layer.

Refrigerate for at least 2 hours or overnight to solidify.

To serve, remove from the tin and cut into cubes with a sharp knife.


Want more recipes like this?

Jam packed full of delicious SIBO recipes, the SIBO Cookbooks are the perfect accompaniment to your SIBO treatment.  Available in AU and US editions. Grab a copy of our SIBO cookbooks today.

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