Your client presents as SIBO positive – where to start, what to eat?
Chicken stock is a nourishing, digestible, easy kitchen place to begin.
‘Chicken stock is the foundation of so many wonderful recipes. It is traditionally made with chicken bones and carcasses, however while treating SIBO, it is important to avoid the cartilage found on them. This meat-only broth has a lighter flavour but still works well in recipes requiring chicken stock. Have fun with the aromatic herbs you add to the pot – your imagination is the limit here.’ Rebecca Coomes
Makes 1.5 litres
Classification: R, GF, DF
- 1kg chicken meat, chopped (eg. Breast, thighs)
- 4 sticks celery, chopped
- 4 large carrots, chopped
- Handful fresh thyme
- Large bunch parsley
- 2 bay leaves
- 1 tbs apple cider vinegar
- ½ tsp black peppercorns
- 1 tsp salt
Place all of the ingredients in a large, deep pot. Cover with 2 litres of water.
Bring to the boil, then reduce the heat, cover and simmer for 1.5 hours.
Strain through a fine mesh sieve and catch the liquid in a container underneath. You can retain the chicken and use it in another recipe, such as a chicken soup or stew.
Once the stock has cooled, you can store it in portioned sizes. It will keep in the refrigerator for a few days, so it’s best to freeze what you don’t need immediately.
I like to freeze some in ice cube or silicone trays for small portions. These are great for adding a little pop of flavour to dishes. I then measure the stock in ½ cup, 1 cup and 2 cup portions and store these in larger containers in the freezer. Don’t forget to label your containers so you know what it is in the future.
The stock will keep in the freezer for 4 – 6 months.
Note: If you can tolerate leek, add 1 chopped leek to the stock to add a greater depth of flavour. This will make the recipe unsuitable for those following a low FODMAP program.
Rebecca Coomes is an author, entrepreneur, passionate foodie and intrepid traveller. She transformed her health after a lifetime of chronic illness, and today guides others on their own path to wellness. She is the founder of The Healthy Gut, a platform where people can learn about gut health and how it is important for a healthy mind and body. Rebecca is also the author of the world’s first cookbooks for people treating Small Intestinal Bacterial Overgrowth (SIBO) and the host of the SIBO cooking show and The Healthy Gut podcast.