Father’s Day marks the change of the season’s here in Australia, as we welcome Spring we also celebrate our wonderful Dad’s. There is a lovely quote about Dads that really resonated with all of us at THG HQ and we wanted to share with you, ‘A father is someone you look up to no matter how tall you grow’. Let your Dad know just how much he means to you this weekend by making a meal full of love that everyone can enjoy together.
If your Dad has his own gut health concerns you might want to share our recent Podcast with Dr Jason Wysocki about men’s health with him. We also have a great blog post too addressing, SIBO from a male perspective.
There’s no better excuse to dust off that outdoor furniture than to be able to enjoy a meal in the fresh air with your nearest and dearest. With spring’s arrival in the southern hemisphere comes a change in our eating habits too and to suit the new season we’ve got our super tasty Chicken Parmigiana with a side of colourful slaw for our main course and a delicious, lip smacking Raspberry Souffle for dessert. Both are simple to prepare and will give you plenty of time for sitting with your Dad and catching up!
If you’d like to see more recipes like this then you’ll find them in our SIBO Summer and SIBO Family Favourites books.
Chicken parmigiana with a side of slaw
Serves 4
Classification: Phase 2: Remove and restore, gluten-free
The chicken parma is a much loved Aussie classic, yet the traditional way of making it leaves it off-limits to someone treating SIBO. With a few modifications, you will be enjoying this dish in no time.
Ingredients
4 free-range chicken breast fillets (flattened to equal thickness)
2 free-range eggs, beaten
½ cup almond meal
4 tsp dried parsley
2 tsp sea salt flakes
2 tsp freshly ground pepper
2 cups roasted tomato and capsicum sauce
120g parmesan cheese, grated
200g free-range ham, free from sugar and nitrates
1 lemon, quartered
Slaw
½ small red cabbage, thinly shredded
2 carrots, grated
2 tbs lemon juice
2 tbs olive oil
Salt and pepper to taste
Method
Heat the oven to 200C/390F. Line the bottom of an oven tray with baking paper.
Whisk the eggs in a bowl. Put the almond meal, parsley, salt and pepper on a plate and mix well to combine.
Dip the chicken in the egg and shake off excess. Dip into the almond mix, evenly coating the chicken. Place the coated chicken on the baking tray, and repeat until all pieces are covered.
Bake in the oven for 12 minutes or until slightly golden and nearly cooked through.
Meanwhile, make the slaw. Place the cabbage and carrot in a bowl. Add the lemon juice, olive oil, salt and pepper. Mix to combine. Set aside.
Remove the chicken from the oven. Place slices of ham on top of the chicken, then pour the roasted tomato and capsicum sauce over it. Cover with a sprinkling of cheese and return to the oven for 10 minutes or until hot and bubbling.
Remove from the oven and serve immediately with a side of slaw and a wedge of lemon.
Roasted tomato and capsicum sauce
This sauce is so easy to make and is incredibly versatile. It can be used with poultry, meat, fish, or vegetarian dishes. It can be used as a sauce or a condiment, and served hot or cold. You will never reach for the commercially made tomato sauce again once you’ve tasted this version.
Makes 5 cups
Classification: Phase 1: Semi-restricted, gluten free, dairy free, vegetarian, vegan
Ingredients
10 roma tomatoes, quartered
2 red capsicum/peppers, seeds removed, quartered
1 leek, quartered
4 tbs olive oil
1 tsp salt
1 tsp pepper
2 tbs tomato paste
½ bunch basil, chopped
Method
Pre-heat the oven to 200C/390F.
Place all of the ingredients for the sauce, except the tomato paste and basil, in a large roasting tin. Mix to combine the olive oil, salt and pepper evenly across the vegetables. Place in the oven and roast for 1.5 - 2 hours, or until all of the vegetables are soft and roasted. Remove from the oven and cool slightly.
Place the roasted vegetables, tomato paste and basil into a blender and blend until combined and any lumps have been removed.
Pour the sauce into a large sterilised jar. Tip upside down to form a seal and then cool. The sauce will keep in the fridge unopened for several months. Once opened, consume within a few days.
Raspberry Soufflé
Makes 5 - 6
Classification: Semi-restricted, gluten free, dairy free, vegetarian
I love all French food so it was an absolute delight when I realised I could tweak my favourite French dessert, the soufflé, to make it SIBO friendly. Don’t be afraid of the humble soufflé, it is a wonderful dessert and is sure to impress your guests. And with this summer version bursting with raspberries, you’ll make it again and again.
Ingredients
5 free-range egg whites
¼ cup honey, melted
1 cup raspberries
1 lemon, juiced
Ghee or coconut oil for greasing
Method
Heat the oven to 200C/400F. Wipe softened ghee, butter or coconut oil in 6 ramekin dishes.
Melt the honey so that it is runny, and set aside.Juice the lemon, straining to remove any pips or flesh. Set aside.
Reserve 12 raspberries. Blitz the remaining raspberries in a blender until liquefied. Strain to remove the pips. Set aside in a medium-size bowl.
Place the egg whites in a clean, dry bowl. Beat until soft peaks form, then slowly drizzle in the honey, beating well between each drizzle.
Once all of the honey has been incorporated, place a large spoonful of the meringue mixture into the raspberry mixture. Mix until well combined. You don’t need to be too careful at this stage.
Next, transfer the raspberry mixture into the meringue mixture. Mix it in carefully, being mindful to keep the light and airy texture of the egg whites.
Spoon the meringue into the prepared ramekin dishes. Fill right to the top. Tap gently on your kitchen bench to remove any air bubbles. For a neat soufflé, scrape the top so it sits flush with the ramekin dish.
Place in a deep roasting tray. Fill halfway up the sides of the ramekins with cold water. Bake for 10-12 minutes or until the soufflés have risen and are a light golden colour. Serve immediately with the remaining raspberries.
Note: Do not open the oven door during cooking as this will deflate the soufflé.
Want more family favourites recipes?
The SIBO Family Favourites eCookbook is crammed full of family-friendly meals that the whole family can enjoy together. All recipes are based on the SIBO Bi-Phasic diet by Dr Nirala Jacobi ND and clearly list what phase they are suitable for.
All recipes are 100% gluten-free and soy-free. There are dairy-free, grain-free, sugar-free and low FODMAP options available.
Order your copy today and choose between an eCookbook or a hard copy one to scribble in, like we do!
