🍋Gut Healing Lemon Tart🍋
SIBO and Candida Protocol, Low FODMAP, Low Carb, Paleo
Disclaimer: This is a recipe I’ve created based on my personal experience with SIBO and the many protocols I followed to treat the underlying issues I was struggling with. I have worked with a team of holistic professionals to find what would work best for me. Follow the guidance and support of your healthcare team and proceed with responsibility for your health and body, if you have any concerns. However, if you feel comfortable following this recipe, you’re in for a treat.
If you’re diagnosed with SIBO (small bacterial overgrowth), you may be aware of the importance of following a temporary low-FODMAP diet through your health care or medical practitioner. This diet asks us to minimize our intake of certain foods known as High FODMAPS and give our digestive tract a break from the carbs that may exacerbate the symptoms associated with SIBO. Meanwhile, we need to nourish our bodies with healthy fats, digestive enzymes, antioxidants, and gut healing nutrients. There’s a myriad of healthy fruits and veggies that can unfortunately irritate our digestive systems and feed the wrong bacteria causing further pain. However, there is a lot we can enjoy while following our treatment plan. We need to get creative and become in tune with our body’s needs to find what works. This is only a temporary elimination process and we’ll soon be able to build up our gut strength and reintroduce foods back into our diets. The most important thing is to listen to your body and collaborate with a trusted health care practitioner on creating a protocol supportive of your healing.
For a better understanding of the low-FODMAP diet, check out the link below:
http://kresserinstitute.com/wp-content/uploads/Paleo-Low-FODMAP-Diet-Food-List-1.pdf
This recipe I’m sharing with you is one of my absolute favourites that I’ve specifically created to heal my digestive issues. I was inspired by Dr Amy Myers’ Lemon Bar recipe from the Autoimmune Solutions Cookbook (page 233) and needed to make changes so I could bake and enjoy this juicy dessert. I love sour and tangy flavours and I especially enjoy the taste of lemons, coconuts, and almonds together. I’ve checked the ratios of these ingredients with Monash University’s research on the accurate amount of certain FODMAP containing foods that can be enjoyed on the SIBO diet. I personally follow a personalized plan for my body’s specific needs at the moment. As I’m currently dealing with certain sensitivities that have surfaced within the last couple of months, I find this lemon recipe to be especially satisfying and healing, as it hits all the right notes for me. I hope it satisfies your sweet tooth with as much comfort and ease as it has mine.
I can’t emphasize enough on the high nutritional profile of the ingredients shared below. Lastly, I want to remind you to be mindful of any food sensitivities you may have before making this dessert. I’ve used organic and fresh ingredients. I find that these work best.
Crust ingredients:
1. 1/4 arrowroot flour (if tolerated well due to its starch content)
2. 1/2 cup shredded coconut flakes
3. 1/2 cup freshly ground almonds
4. Oil mix for the crust: 1/2 cup Nutivia organic palm shortening + 2 tablespoon grass-fed ghee (home made preferably) or you could mix these: 1/4 cup grass-fed ghee, 1/4 cold-pressed, unprocessed coconut oil, and 2 tablespoons Nutivia red palm fruit oil (high in vitamin E, sustainably sourced, non-GMO)
*For more info on the Nutivia products: https://nutiva.ca/products/organic-red-palm-oilhttps://store.nutiva.com/products/organic-shortening?variant=8734812209212 and https://nutiva.ca/products/organic-red-palm-oil
5. 2-3 tablespoons Lakanto Monk-fruit sweetener – Add based on your sweetness preference since coconut flakes have a distinct sweetness
Filling ingredients:
1. 1 1/3 cup freshly squeezed lemon juice (preferably with pulp) 1/4 cup + 2 tablespoons Lakanto Monk Fruit Sweetener (I use only 1/4 as I like mine more sour. Add or remove based on liking) 1/4 teaspoon ground turmeric
2. 1 1/2 cups pure full-fat coconut cream (additive, gum and carrageenan free)
3. 2 tablespoons arrowroot flour
4. 2 tablespoons Vital Protein gelatin powder
Instructions:
1. Heat oven to 350 F. Grease an 8×8 inch baking dish with coconut oil
2. In a medium bowl mix the cry ingredients for the crust.
3. Melt oils on low heat and add to the dry mix until you form a dough.
4. Using your fingers, gently press the dough into the bottom of the prepared dish.
5. Bake for 10-15 minutes until the crust is golden on the sides and baked through.
While the crust is baking:
1. Get a separate bowl and melt the coconut cream on low heat until it turns into liquid.
2. Then add the freshly-squeezed lemon juice.
3. Add in arrowroot starch, Lakanto sweetener, and turmeric and whisk well.
4. Sprinkle the 2 TBSPs gelatin powder onto the mixture. This process is called blooming which allows for a smooth mixture to form. Whisk until it is slightly thickened and thoroughly mixed without any lumps. And set aside for 3-5 minutes.
5. Take the crust out of the oven to pour the filling onto the crust (in its original baking dish), and bake for another 10 minutes.
6. Take the dish out of the oven and cool for 30 minute before you refrigerate it for up-to 5 hours until fully set.
7. Cut into smaller slices and serve with sprinkled shredded coconuts on top.
I’d be happy to hear from you about this recipe. Leave your comments or questions below.
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