Thursday, March 6, 2014

Cauliflower fried rice, paleo

"We love playing but we also love relaxing."
The old diet trick of filling up on veggies does not apply to everyone. Some of us are sensitive to all kinds of carbs, and veggies are carbs too. That's what I am finding out with the "fermentation diet" where you decide what to eat based on the food's fermentation potential (FP) or likelihood of being readily absorbed versus malabsorbed.

Foods that are not easily absorbed create the potential for bacterial (SIBO) or candida overgrowth. The diet described in the book, The Fast Tract Digestion: IBS, by Norman Robillard, lists the FP of all kinds of food. Veggies are actually among some on the lower end of the FP scale. Here is an example of low to moderate: lettuce greens (FP 2) and cucumbers (FP 2) to beets (FP 5) and collard greens (FP 6).

However, the amount per serving is quite restrictive, especially for the higher FP veggies. For instance, you get about 1-2 slices of beet compared to two cups of lettuce greens. So you can see, filling up on veggies creates issues for some of us. Legumes, grains are too high to even consider.

But the diet actually works provided you weigh your servings with a scale, don't fudge and keep your total FP for the day low (20-30). I am saying this as one who is dealing with small intestine bacterial overgrowth (SIBO) My symptoms all but disappeared when I kept my total FP around 20. When I went too high on the FP, some of my symptoms reappeared.

Cauliflower fried rice
Yes, this is my new FP-sized serving of cauliflower fried rice. Previously, it would have filled a plate as opposed to a bowl. Of course, if you are not following the FP diet, you can eat more!

Here's what you need (Total FP: 10-1 serving):

3 slices of cucumber
1/2 small zucchini
1 small stalk celery
3 baby carrots
2 small stalks of bok choy
cooked chicken
3 cauliflower florets (about 3/4 cup)
olive oil for stir-frying
1-2 tsp. coconut aminos or to taste
salt and pepper, to taste

Here's what you do:

Process the cauliflower into rice by pulsing it in your food processor. Dice all other veggies. Cook your chicken in a little olive oil or other cooking fat. Set aside. Add a little more oil and stir fry the veggies until cooked. Add the chicken back in. Heat with desired amount of coconut aminos or tamari, depending on your preference. Season with salt and pepper, and serve.

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