Sardine Patties

pennybenjaminMain Meals, Nourish, SuperfoodsLeave a Comment

sardine

I’m someone who doesn’t eat a lot of dairy – the whey protein doesn’t seem to agree with me. So I’m always sourcing non-dairy foods that are high in calcium. One such food is the humble sardine! Did you know that 100g sardines (with the bones) contains more calcium than a glass of full fat milk? So  this week’s creation … Read More

Warm Sibo-Salad

pennybenjaminMain Meals, NourishLeave a Comment

Sibo

This simple, yet delicious vegetarian salad option that meets all macronutrient requirements, will keep you full ’til dinner and it’s low FODMAP and Sibo-friendly! Serves 1 Time  10 mins Ingredients: 1 decent handful of kale 1 decent handful of rocket 1 radish, shaved 1/2-3/4 C carrots and eggplant roasted in cumin and turmeric 1-2 T alfalfa sprouts 4 kalamata olives, … Read More

Carrot Cake Quinoa Porridge

pennybenjaminBreakfasts, Main Meals, NourishLeave a Comment

porridge

Since I’ve been following a low FODMAP/SIBO protocol, I’ve been experimenting so many different recipes. When it comes to breakfast, you can see my savoury and sweet pancake variations here. But today I’ve got a variation on a winter warmer for you! Carrot Cake Porridge! Carrots are full of beta-carotene (help with night vision) and are naturally sweet meaning there’s no … Read More

Macadamia Mylk

pennybenjaminBreakfasts, Nourish, Sauces, Dressings and Condiments, Snacks, SweetsLeave a Comment

macadamia

A low FODMAP, SIBO-friendly, this Macadamia milk-alternative is  sooooooo deliciously creamy! Recipe Type: GF, DF, RSF, V, Paleo Makes ~1L Time 5 min Ingredients: 1 C macadamia nuts 4 C water Method: Place the macadamia nuts and water in your blender and allow the nuts to soak in the water for at least 2 hours (4 is better). Blend, blend, blend! Strain the … Read More

Choc-Chip Fudge Bliss Balls – Low FODMAP & SIBO

pennybenjaminNourish, Snacks, Sweets2 Comments

choc chip fudge balls

When you’re following a low FODMAP or SIBO-Biphasic protocol, there aren’t a whole lot of fruits and sweet things to include. After some tweaking and testing though, I’ve come up with these divine little balls of fudge goodness! You would have no idea that they’re completely sugar free and get the tick from the FODMAP family as well as SIBO … Read More

Kangaroo Bolognese – Low FODMAP & SIBO Friendly

pennybenjaminMain Meals, Nourish, SuperfoodsLeave a Comment

kangaroo bolognese

In Australia, kangaroo is a very sustainable meat. It’s local, a great source of protein and iron, plus it’s quite lean.  Kangaroo is also a fantastic source of zinc and offers a wide range of the B-group vitamins like niacin, B-12, B6, riboflavin and Thiamin. This slow-cooker kangaroo bolognese is s delicious way to enjoy it! This recipe is low-FODMAP and … Read More

Pancakes – The way you like!

pennybenjaminBreakfasts, Main Meals, Nourish, SweetsLeave a Comment

pancakes

Since I’ve been following a low FODMAP/SIBO protocol, I’ve been experimenting with the same pancake base but varying flavour combinations. The first back were last month’s Savoury Pancakes. But I’ve had such fun inventing: Lime and coconut pancakes Lemon and ginger pancakes Turmeric Latte pancakes Chocolate pancakes All the recipes use the same base ingredients just with different flavour additions. … Read More

Guest Blog – 48 Hours in Melbourne

pennybenjaminPB-Log, Travel5 Comments

Melbourne

Guest Blog: How to Spend 48 Hours in Melbourne By Emma Lawson A weekend in Melbourne can be plenty of time to get to know the soul and groove of this magnificent Australian city. Of course, it all depends on how open you are to new experiences. But if you welcome Melbourne with open arms, you can be sure that … Read More

Resources

pennybenjaminNutrition, PB-LogLeave a Comment

resources

I regularly use these resources to expand my health and wellness knowledge. Pubmed and Google Scholar – are fantastic databases you can use to search for evidence-based research. Jessica Cox Nutritionist  – www.jessicacox.com.au The Nutrition Press – Evidence-based blogs written for the every-day person to understand the science stuff! Positive Health Wellness – www.positivehealthwellness.com    

Kangaroo Meatloaf with Plum & Orange reduction

pennybenjaminMain Meals, Nourish, SuperfoodsLeave a Comment

meatloaf

In Australia, kangaroo is a very sustainable meat. It’s local, a great source of protein and iron, plus it’s quite lean. Organic, grassfed liver is also a absolute battery-pack of nutrients. But if you’re anything like me, you don’t like the flavour or texture that much. Blending liver and kangaroo with another meat like chicken or pork is a great way … Read More