Stevia Syrup - A Versatile Sweetener (Video)

Ingredients:

2 cups water

1/4 cup stevia powder

Method:

Combine the Stevia powder and water in a small pot. Place on the stove and slowly bring up the heat, stirring, until the stevia dissolves and combines. There's no need to bring this to the boil. If you'd like, add a dash of vanilla essence or other natural flavouring to use as a sauce, or decant into a bottle to use wherever you need sweetness.

Recipe developed by Glenys Calder for Innovative Naturopathy. Video by Sean Mergard.

Balsamic Mustard Chicken with Kale and Tomatoes

Here's a simple weeknight dinner that serves four and takes less than half an hour to make, including prep, of which there's very little!

Ingredients:

• 500g boneless chicken thighs, cut into 2cm strips

• 1 bunch kale, spines removed and roughly chopped

• 2 cups organic cherry tomatoes, halved

• 3 tbsp balsamic vinegar

• 3 tbsp garlic oil

• 1 tbsp honey

• 1 tbsp low-FODMAP dijon

• Salt & pepper

• Rice (optional)

Method:

Heat a large pan over medium-high heat. In a small bowl, make a dressing by whisking together the vinegar, 1 tbsp of garlic oil, the honey and the mustard. Set aside.

Dry the chicken with a paper towel to allow the seasoning to stick. Season well with a good pinch of salt and pepper.

Heat the remaining two tbsp of garlic oil in the pan and add the chicken, turning once each side is golden brown (about 3 minutes on each side). Remove the chicken and set aside. Reduce the heat slightly and add the kale and tomatoes and season with another pinch of salt and pepper. Cook for about 3 minutes until the kale wilts and the tomatoes soften.

Return the chicken to the pan along with the dressing you prepared earlier. Stir to combine and cook for about 7-10 more minutes until the sauce thickens and the chicken is cooked through (make sure not to let this sauce come to the boil as a high heat will make the chicken tough). Serve immediately, over rice if desired, or chill for three days in the fridge.

Parsnip Fries

Here's an easy way to get your healthy fries fix (I know!) Parsnips are a great source of Vitamin C. They also contain almost 3 grams of fibre each, which is great for a lot of us, but for those with SIBO, sometimes this may cause symptoms. If you know you can tolerate it, this is a great treat, otherwise, start with a small serving.

Ingredients:

• 600g parsnips, peeled and cut into french fry strips*

• 1 tbsp olive oil

• 1 tsp sea salt

• 1/4 tsp black pepper

• 1 tsp rosemary, finely chopped

• Optional: a tbsp white truffle oil and 1/2 cup grated parmesan cheese

Method:

Preheat the oven to 200C. Line a roasting tray with a silicone baking mat or baking paper. Place the fries into a bowl and add the olive oil, rosemary, salt and pepper. Toss well to combine, and spread out over the baking sheet evenly.

Bake for 10 minutes. Flip the fries over carefully and bake for 10 more minutes. Remove fries from the oven and top with the truffle oil and parmesan (or either, if using). Serve immediately!

* Cutting fries can be a bit of a pain. If you've got a mandolin with a safety cover, this is a really fast way to make a lot of fries, otherwise, search YouTube for some great videos on how to cut perfect fries.