Steps I take to settle my stomach

After I posted and got so many lovely comments on my bloated photo on Instagram I’d thought I write a blog post and share what I do when my tummy is upset.

When my stomach is upset, bloated or I’m just feeling average I will turn to the steps below to help settle it and give myself some relief

1. Drink peppermint tea

2. Hot water with lemon and ginger

3. Pineapple anti-inflammatory drink, find the recipe below

4. Up my bone broth intake (I aim to drink at least 1 cup daily)

5. Doing some gentle exercise - a slow walk or some yoga. I love the yoga for digestion by Adriene. Find the link here https://www.youtube.com/watch?v=hbguV_f6XOo

6. Not being too hard on myself / stressing about ‘eating too much that doesn’t agree with me’. Stress often makes its worse!

7. A lie down / rest with a hot water bottle or wheat pack

I often alternate between all of the above drinks during the day to help and don’t limit drinking them to only when feeling “off” - these are drinks I often consume daily. X

Pineapple anti-inflammatory drink

From Good Magazine

Pineapple skins contain protein bromelain, that helps digestion & healing. Simply boil pineapple skin, preserving the medicinal properties & add ginger & turmeric. This refreshing tonic takes 25 minutes & is a great substitute for a glass of wine.

Serves 10

1 pineapple peel, crown, scraps
1 piece turmeric
1 knob of ginger
Water, enough to cover

Place everything in a medium pot & cover with water. Simmer on a medium-low heat for about 30 minutes. Cover pot with a lid & let it infuse for 25 more minutes. 

Strain everything into a jar & place it in the fridge until cold. Serve cold with plenty of ice or you can also enjoy it hot

Like this post? Why not check out my tips for eating out while being low FODMAP here

Banana Bread

Banana bread is an absolute favourite in our household so as soon as we have a few bananas that are a bit ripe my sis is begging me to make it. So I love experiment with different recipes - this one was a goodie!

What you need:

3/4 cup gluten free flour

1/2 cup almond meal

1/4 cup ground flaxseed or LSA

1 1/2 tsp baking powder

1 1/2 tsp cinnamon

Pinch of salt

3 banana’s

3 eggs, lightly whisked

1/3 cup Ceres Organic rice malt syrup

1/4 cup rice bran oil

2 tsp vanilla extract

What to do:

Preheat the oven to 160°C

In a large mixing bowl combine dry ingredients and set aside

In another mixing bowl mash bananas, add remaining wet ingredients and mix well

Pour wet ingredients into dry ingredients bowl and combine thoroughly

Pour mixture into a greased loaf tin

Place into the oven and bake for 40-45 minutes or until cooked through (a skewer inserted into the middle should come out clean when its cooked)

Let the loaf sit and cool before slicing

Like this post? Why not check out my banana cake recipe here

Potato and Chickpea Curry

What you need:

3 tbsp of spring onion, green part only finely chopped 

2 tbsp garlic infused olive oil

1 tbsp freshly grated ginger

2 tsp tumeric

1 1/2 tsp coriander

1 tsp chilli flakes

1/2 tsp curry powder

2 tbsp water

1 can chickpeas, rinsed well

600g potatoes, cut into small pieces

1 can tinned tomatoes

1 can coconut milk

Salt and pepper

150g spinach

What to do:

1. In a large pot on a medium heat, fry the spring onion and ginger in olive oil until soft. 
2. Add in all spices , fry for a minute then add in water and continue to fry until it forms a paste 
3. Add chickpeas, potato, tomatoes and coconut milk and gently stir all together 
4. Reduce heat to a simmer and cook for 30-40 minutes, or until potato is soft. Season with salt and pepper and stir through spinach until soft.
5. Serve with brown rice, coriander and a dollop of yoghurt 

Like this recipe? Why not try my dhal- find the recipe here

Low FODMAP Tips: For eating out

1) If you have time before hand, check out the menu of the café/restaurant you’re going to, to suss out what options are available. If your friends happen to suggest a venue where you can’t eat anything, try suggesting a few alternative places

2) When deciding what you can eat, ask what ingredients are in a particular dishes (especially with sauces) to decide what you can eat or what’s easily adjustable - places these days are starting to label their menu items GF &DF, which makes it helpful!

3) When it comes to placing your order, make sure you’re friendly when explaining what you have to avoid or if you’re wishing to change ingredients. I've found that they’re usually super understanding and happy to adapt a meal to make it Sarah friendly. If not, I would suggest never going back!!

4) Too embarrassed to make a fuss in front of a date/work colleagues or friends? Go to the 'bathroom' and find your waiter on the way and explain your order to them / double check that it fits with your dietary requirements.

5) Sharing with friends? Suggest items which you can eat, if there aren’t enough options you can eat, order something extra specifically for you (I sometimes just order my own meal to make it easier).

6) Know what you can and can’t touch and your individual FODMAP limits. The things you can enjoy a little bit of and the foods you can eat without any trouble.

Eating out should be an enjoyable and relaxing experience with friends, family and colleagues. So don't stress out about it!! Focus your attention on all the delicious food you can eat (not on what you can't). There is usually something on the menu for everyone to enjoy (even if it requires some adaption).

Enjoy dining out! Sarah x

Like this post? Why not check out my favourite low FODMAP sweeteners here

Raspberry and Peanut Butter Oats

What you need:

For the porridge

1/2 cup gluten free oats 

1/2 cup milk of your choice 

1/2 cup water

Few drops of vanilla extract

A pinch of salt

Raspberry sauce:

1/2 cup frozen raspberries 

1 tbsp water

1 tsp chia seeds

Toppings:

Peanut butter, coconut chips and maple syrup (optional)

What to do:

In a saucepan combine all porridge ingredients, place on medium heat and mix well. Cook for 10 minutes or until oatmeal is soft and creamy, stirring as needed. 

In a separate saucepan combine raspberries and water, place on medium heat and let heat for a few minutes before adding the chia seeds. Continue to cook while the oats are cooking until you get desired thickness.

Serve with peanut butter, coconut chips and a drizzle of maple syrup. YUM!

Dhal

What you need:

2 tbsp garlic infused olive oil

2 tbsp finely chopped spring onion (green part only)

Knob of fresh ginger, finely grated

2 tsp cumin

2 tsp turmeric

1 tsp ground coriander

1 tsp garam masala

1 tsp chilli flakes, optional

2 Tbsp of water

1 can of lentils, drained and rinsed

1 can tomatoes

1 can coconut milk

What to do: 

1. In a large pot on a medium heat, fry the spring onion and ginger in olive oil until soft. 
2. Add in all spices and water and fry for a minute until it forms a paste
3. Add lentils, tomatoes and coconut milk and gently stir all together
4. Reduce heat to a simmer and cook for 25-30 minutes
5. Serve with brown rice, coriander and a dollop of yoghurt

Like this recipe? Why not try my Sweet potato and Lentil Curry - find the recipe here