Recipes from the Kitchen & Gardens of Dr Abigail Bisson
24 Hour Yogurt
Tummy and GI Soother Tea
Tummy and GI Soother Tea
1 quart organic half 'n' half
1 quart organic whole milk
1/3 cup plain yogurt with live cultures (Brown Cow Brand preferred)
Heat milk and half 'n' half in a pan to 180 degrees Fahrenheit. Set aside covered and let cool to 110 degrees Fahrenheit. Mix in plain yogurt with a wire whisk and place the entire contents in a glass or ceramic bowl and cover. Place in a warm area (like the inside of the oven on the warm setting, about 105 degrees Fahrenheit) or use an InstaPot with its yogurt setting. Allow yogurt to ferment for 24 hours. The long fermentation time ensures that the yogurt is virtually lactose-free, making it an acceptable food for the SIBO and SCD diet. This makes it a great option for many who suffer from Inflammatory Bowel Disease. When complete, blend with berries and honey for a special treat. I especially love this recipe when our cow, Delilah, has fresh milk. There is nothing better than grass-fed milk for your tea, coffee, and yogurt.
Tummy and GI Soother Tea
Tummy and GI Soother Tea
Tummy and GI Soother Tea
1 quart pure water (reverse osmosis water preferred)
1 rounded tablespoon of licorice plant
1 rounded tablespoon marshmallow root
1 rounded tablespoon pau d'arco bark
Bring all ingredients to a boil, reduce heat, and simmer for 30 minutes covered. Strain off as much as needed to drink and store the rest with the herbs still in the water in a glass quart jar in the fridge. Strain and drink as needed. If you have elevated blood pressure, replace the licorice with lemon balm or chamomile. I use this tea with individuals who have irritated tummies and complain of a sense of rawness and pain in their abdomen.
Grain and Milk Free, Fiber-Rich Savory Buns (Bread Substitute)
Grain and Milk Free, Fiber-Rich Savory Buns (Bread Substitute)
Grain and Milk Free, Fiber-Rich Savory Buns (Bread Substitute)
This is one of my favorite ways to reintroduce fiber after the completion of the SIBO treatment or for individuals who need more fiber and do not relish the idea of swallowing thick, gelatinous fiber supplements. These buns remind me of a tasty rye or whole wheat roll, and after being grain-free for a long time, they are a real treat. Try them toasted with an aged cheese or flatten when baking and use them for hamburger buns.
Dry Ingredients
2 cups blanched almond flour
1/2 cup almond meal
2/3 cup psyllium husk powder (Anthony's organic brand preferred)
4 teaspoons aluminum-free baking powder
2 teaspoons Celtic or Redmond salt
2 tablespoons chia seeds
2 tablespoons raw flax seeds
2 tablespoons dried or fresh chives
2 teaspoons dried basil
1 teaspoon dried thyme
1 teaspoon dried oregano
1/4 teaspoon dried, ground rosemary
1 teaspoon Herbamare seasoning salt
Wet Ingredients
2 cups boiling water
4 eggs
4 teaspoons raw apple cider vinegar
1. Preheat oven to 350 degrees Fahrenheit.
2. Mix dry ingredients, including herbs.
3. Add boiling water to dry ingredients and immediately mix well. Then add eggs and vinegar and mix into the dough without overmixing, usually no more than 1 minute with a Kitchen Aid countertop mixer. Do not over-mix. The dough should be thick and stiff like clay.
4. Butter hands with grass-fed butter or coconut oil. Shape dough into rolls the size of slightly large golf balls. Place on greased baking sheet. If desired, dip into course sea salt or seeds of choice like sesame, poppy, or flax before baking. If making hamburger buns, flatten them into an appropriate shape.
5. Bake for 50 to 60 minutes at 350 degrees Fahrenheit. To determine if they are done, pick one up and tap the bottom. It should sound hollow.
6. Cut rolls in half and top with butter, cheese, honey, or another topping of your choice. If you want a sweet roll instead of a savory roll, consider leaving out the herbs and adding honey. Or, add dried fruit instead of herbs to your dough before baking for another tasty variation.
SIBO-Compliant Italian Salad Dressing
Grain and Milk Free, Fiber-Rich Savory Buns (Bread Substitute)
Grain and Milk Free, Fiber-Rich Savory Buns (Bread Substitute)
One of the biggest complaints I hear about the SIBO diet is the lack of onions and garlic. These vegetables are ubiquitous in our culture and there is hardly a seasoning or sauce that does not contain them. This is especially true of salad dressings. This Italian dressing, which I created for use in my own home, is free of onion and garlic and has the added benefit of being high in fresh oregano, which is both antibacterial and antifungal. This dressing works as a nice adjunct treatment for SIBO as well as promotes a healthy GI tract afterward. My husband sometimes uses this dressing as a marinade for meats.
1 cup olive oil
1/3 cup red wine vinegar
1/3 cup lemon juice
3 tablespoons honey
2-4 tablespoons snipped finely-cut fresh oregano Add more if you want more punch, but it is better to start with the smaller amount listed the first time to see how you like the flavor.
2 teaspoons paprika
1 teaspoon dry mustard
1/2 teaspoon white pepper
1 teaspoon sumac (available at a middle eastern store or Market of Choice)
1 teaspoon Celtic or Redmond salt
2 teaspoons dried basil
Blend all ingredients with a wand mixer or blender until smooth and creamy. Store in the fridge. Top salads or use as a marinade for meats, especially pork and poultry.