SIBO Mexican Bowl
Low FODMAP Mexican Recipes
Who doesn’t love a good bowl?!
I know they’re one of my favourite dishes to make because they’re so versatile and you can easily add new flavours, dressing and veggies.
I also like suggesting bowls for people on elimination type diets like the SIBO diet as they’re easy to food prep for. You can cook a few different grains, roast or fry various veggie combos and make a couple different dressings and you’ve got tasty, quick and easy bowls for busy weekday dinners. This significantly reduces the stress of figuring out what to eat all week.
Low FODMAP Mexican Recipes: Mexican Bowl
Experience the joy of eating Mexican food again without digestive discomfortDespite many Mexican dishes being heavy on the onion and garlic, there are definitely ways to substitute those ingredients without sacrificing too much flavour. Luckily the green part of green onions are low FODMAPs so you can swap out onions for green onions in most recipes recipe while on the SIBO diet.
Bowls are also a great way to get in a variety of veggies needed to continue to feed your good gut bacteria while on a SIBO protocol. This is why carnivore diets are not suggested long term for correcting something like SIBO as your gut bacteria thrive off of various plant colours and fiber types.
The more plant diversity you can get (while following SIBO diet guidelines to minimize symptoms and feeding the SIBO bacteria) the easier it will be for you during the food re-introduction phase one the bacteria has been eliminated. This process of building and regrowing your good gut bacteria can take time, sometimes up to 1.5 years if you were on a really restricted diet for a while!
As a digestive health holistic nutritionist who specializes in SIBO/IBS and heartburn, it’s my goal to help you you navigate your diagnosis and the key role that food plays in helping you overcome it. Learn more about my 5 month SIBO Program here.
Recipe- Egg Salad:
Makes 1 portion (feel free to double or triple the recipe)
1-2 handfuls of mixed greens
1/3 cup of white rice
1 red bell pepper, sliced
1/2 cup of zucchini, sliced
1 chicken breast
1/4 of a large, ripe avocado
3-4 green onion stalks
1 bunch of cilantro
2 limes, juiced
1-2 ripe tomatoes, diced
1/4 lemon, juiced
1/4 cup garlic infused olive oil
2-3 tsp of water
1-2 tbsp of salt and pepper
2 tsp cumin, divided
2 tsp chili powder, divided
2 tsp smoked paprika, divided (or regular if that’s all you have)
2 tbsp oregano, divided
2 tsp avocado oil, divided
Directions:
Turn the oven to 375F to preheat. While it’s heating, add the chicken breast to a pan. Coat with avocado oil an season with 1 tsp of cumin, chili powder, smoked paprika, oregano and 1-2 tsp salt and pepper. Place the baking dish in the oven and cook until internal temp is 165F approximately 20-30 min depending on the size.
Measure out 1/3 cup of rice into a strainer and rinse. Add 2/3 cup of water to a small pot and bring to a boil. Add the rice to the pot and bring to a low heat. Cook until the water has disappeared, about 15 min.
While the chicken and rice cooks, add a pan to the stove on medium heat with 1 tsp of avocado oil. Chop the zucchini and pepper. Add the veggies to the pan and season with 1 tsp of cumin, chili powder, paprika, oregano and salt and pepper. Cook for appx. 10 min on low-medium heat stirring occasionally.
While the veggies are cooking, prepare the salsa and guacamole. Chop the tomatoes into small pieces and add to a small bowl. Dice the green onions stalks and add half to the bowl. Squeeze a bit of lemon juice onto the tomatoes and add 1/2 tsp of salt and pepper and stir. For the guacamole, peel and slice the avocado into a small bowl. Squeeze half a lime into the bowl and add the remaining green onion stocks with 1 tsp of salt and pepper. Mash with a form until mushy, creamy consistency.
Lastly make the dressing. Add the washed cilantro, remaining lime juice, 2-3 tsp of water, garlic infused olive oil and 1 tsp of salt and pepper. Blend until smooth.
Now it’s time to create your bowl! Add the mixed greens, rice to a large plate or bowl. Slice the chicken and place on the side of the bowl. Then plate your veggies and top with the salsa, guacamole and cilantro dressing. Enjoy!
