May Recipes: SIBO, Celiac and Summer-Friendly
Bring fresh, flavorful meals to your table with these nourishing recipes from The Good LFE Cookbook. Designed with digestive wellness in mind, these dishes are perfect for those navigating SIBO, IBS, and other gut health concerns, without sacrificing flavor or variety. From vibrant grilled seafood to versatile chicken kebabs with customizable marinades, these recipes make healthy eating simple and satisfying. For more delicious recipes and helpful resources, visit GoodLFE.com.
Chicken Kebabs
Serves: 5–6
Makes: About 12 skewers
These colorful chicken kebabs can be made with either a curry marinade or a lemon-herb marinade. The lemon-herb version works well with Greek or Italian-style meals, while the curry version pairs nicely with peanut sauce or an Asian-inspired salad. The kebabs can be baked or grilled over medium heat.
Ingredients
For the skewers
10 boneless, skinless chicken thighs, cut into 1 × 2-inch strips
3 bell peppers, ideally a mix of red, green, and yellow, cut into 1-inch pieces
1 red onion, cut into 1-inch pieces
Salt water, for soaking the onion
Option 1: Curry Marinade
½ cup coconut aminos
3 tablespoons rice vinegar
2 tablespoons maple syrup or brown sugar
1½ teaspoons mild curry powder
3 garlic cloves, grated
1 teaspoon salt
Option 2: Lemon-Herb Marinade
½ cup olive oil
Juice and zest of 3 lemons
2 tablespoons chopped thyme
2 tablespoons chopped oregano
2 tablespoons Dijon mustard
3 garlic cloves, grated
2 teaspoons salt
Freshly ground black pepper, to taste
Celiac-Friendly Adaptation
This recipe can be made celiac-friendly with careful ingredient choices.
Use coconut aminos, not regular soy sauce.
Choose certified gluten-free curry powder, since spice blends can sometimes contain fillers or be processed with gluten-containing products.
Use certified gluten-free Dijon mustard for the lemon-herb marinade.
Confirm the rice vinegar is gluten-free; plain rice vinegar usually is, but seasoned versions should be checked.
If grilling on a shared grill, use clean grates, foil, or a grill mat to avoid cross-contact from buns, marinades, or breaded foods.
Preparation
If using wooden skewers and grilling, soak the skewers in water for 1 hour before assembling.
Soak the red onion pieces in salt water for 30 minutes, then drain. This helps soften their sharpness.
Assemble the kebabs by alternating chicken, bell pepper, and red onion on the skewers. Fold the chicken strips in half if needed so they sit securely on the skewers.
Place the kebabs in a large baking dish. Pour your chosen marinade over the skewers, turning to coat evenly.
Marinate for at least 3 hours, rotating occasionally so all sides are coated.
To bake: Preheat oven to 350°F. Place the kebabs on a parchment-lined baking sheet and bake for 30–45 minutes, until the chicken is cooked through. Broil for 1–2 minutes per side at the end, until the vegetables are slightly charred.
To grill: Grill over medium heat, turning occasionally, until the chicken is cooked through and the vegetables are lightly charred.
Grilled Tuna with Orange, Grapefruit & Olive Oil
Serves: 6
This is a light, bright grilled fish recipe that works well over watercress, arugula, or rice. Add the leftovers to a green bean potato salad to make a Niçoise-style salad.
Ingredients
6 tuna steaks, 1 inch thick, about 1¾–2 pounds total
3 oranges, rind removed and cut into segments
3 grapefruits, rind removed and cut into segments
3 tablespoons olive oil, divided
Coconut aminos or low-sodium soy sauce
Coarse salt, to taste
Freshly ground black pepper, to taste
Celiac-Friendly Adaptation
This recipe is very easy to make celiac-friendly.
Use coconut aminos or certified gluten-free tamari instead of regular soy sauce.
Make sure the tuna steaks are plain and not pre-marinated.
If using an outdoor grill, clean the grates well or use foil/a grill mat to avoid cross-contact.
Serve with naturally gluten-free sides such as rice, roasted potatoes, grilled vegetables, or a simple green salad.
Preparation
Lightly season both sides of the tuna steaks with salt and pepper.
Rub the tuna steaks with 1 tablespoon of olive oil.
Heat a grill pan over medium-high heat for about 1 minute, until hot. You can also use an outdoor grill.
Cook the tuna for about 3 minutes per side, or 1½–2 minutes per side if you prefer it rare.
In a bowl, toss the orange and grapefruit segments with the remaining olive oil, a sprinkle of coarse salt, and a few grinds of black pepper.
Place each tuna steak on a plate or over rice, arugula, or watercress.
Finish each serving with a drizzle of coconut aminos and a generous spoonful of the citrus mixture.
