Patients diagnosed with small intestinal bacterial overgrowth (SIBO) are given guidelines on foods to eat and which to avoid. Now there are 2 cookbooks that incorporate the guidelines into healthy, delicious, and satisfying recipes simple enough for anyone with SIBO to prepare, usually in a short period of time.
A former SIBO sufferer, Rebecca Coomes is a delightful and dedicated advocate for patients who need help with the often challenging and confusing information regarding these dietary guidelines. Her cookbooks are a great resource for patients from someone who has extensive personal experience with SIBO herself, both as a patient and advisor, and go a long way toward reducing patients’ uncertainty and anxiety about what foods are safe by providing clear options for healthy, whole foods.
SIBO Family Favorites
I prepared 3 recipes from this book, and all were delicious. The first recipe I made was “Mini Pancakes with Kiwi Fruit and Coconut Yogurt.” The coconut flour cakes were delectable, light, and even with a little honey, not too sweet.
These cookbooks are a great resource for patients from someone who has extensive personal experience with SIBO herself, both as a patient and advisor.
The second recipe was “Pan-fried Fish with a Lemon Caper Sauce.” I used previously frozen wild Alaskan halibut that, when cooked just right, was so good I could have eaten the other 3 fillets that I’d cooked for my friends! Rebecca recommended that it pairs well with her “Roast Fennel” recipe, which is baked at 350 degrees and drizzled with olive oil, lemon slices, salt, and pepper. Perfect combination!
SIBO Summer Cookbook
I made several recipes from this book while visiting family in North Carolina this summer, one of whom has SIBO. The seasonal focus on summer produce and recipes that are appealing for warmer weather offer a splendid assortment of fresh garden vegetables and fruits to bring to the table.
Day 1: “Best Ever Steak with a Rocket, Tomato and Prosciutto Salad” pairs 2 favorites of mine: free-range beef tenderloin and arugula (rocket) salad. The salad has crunch, with crispy baked prosciutto and roasted pine nuts, and enhanced flavor from shaved parmesan cheese and roasted cherry tomatoes. The steak is served with a side of stone-ground mustard which also is a perfect accompaniment.
Day 2: “Crunchy Chicken Tacos with Coleslaw and Guacamole” is time-consuming but well worth the effort. The secret ingredient is smoked paprika, which is combined with cumin and coriander as a rub on the chicken. I suggest doubling the amounts called for of all 3 spices to intensify the flavor, and stuffing the rub under the chicken skin for optimal seasoning. The recipe calls for cobb lettuce to wrap the chicken and cilantro-based salsa fresca. We substituted Chinese cabbage, which is sturdier than the lettuce, and tortillas.
Day 3: “Italian Style Pan-fried Broccoli” is quick and easy, and with a side of white rice was a great meal. Anchovies, roasted pine nuts, and shaved parmesan cheese provide a bit of protein and, as Rebecca writes, “brings the humble broccoli to life.”
Day 4: I made 3 Asian recipes for a potluck dinner with the family and neighbors. “Thai Style (lemongrass) Marinated Chicken Drumsticks” should be marinated in the refrigerator preferably overnight, but I got by with 4 hours. Again, I suggest stuffing the marinade paste under the skin to better flavor the meat. The “Marinated BBQ Prawns” need only be marinated in the fridge for 2 hours. Next time I would use peeled prawns as any flavor obtained by cooking them with the shells on was not worth the trouble of peeling them before eating. The recipe calls for cooking them in a pan on the grill, but another option would be to leave unpeeled prawns on a skewer and cook them directly on the grill for more flavor. Both of these dishes work well with “Crunchy Asian Salad,” which calls for chopped roasted macadamia nuts, raw Chinese cabbage, snow peas, carrots, sweet red peppers, and cucumber to provide the crunch. The cilantro and mint leaves and the ginger, lime, sesame dressing provide the perfect combination.
My SIBO patients love these cookbooks. I leave copies of them in my reception room and patients can order their own from Quintron’s website.
