7 Days of gut-healing meals (and why they’re good for you)

Lately I’ve redoubled my efforts to include as many healing, happy-gut foods in my diet. Here are some of my current favourite meals and snacks for health and healing.


Chopped banana, strawberries and frozen blueberries drizzled with honey

It’s sad that fruit has a bad reputation (mainly due to its high fructose content), because it can really be so healthy. Bananas are easy to digest and they give you energy and heart-supporting potassium. I’ve also always found them extremely soothing to eat, especially when my tummy’s unhappy. Strawberries give me a good dose of vitamin C and blueberries are known to help ease the symptoms of digestive diseases.


Eggs, baby spinach and music

A lot of healing diets forbid or discourage the consumption of eggs, but I’ve never personally had a problem with them. They’re full of protein as well as important vitamins and minerals. Spinach meanwhile is virtually a ‘superfood’ and I’ve really been trying to get it into my diet as often as possible. I actually feel like I’m slowly healing my body with each mouthful! Spinach is full of vitamins, and it’s even got Omega-3 fatty acids and anti-inflammatory antioxidants. It’s good for digestion and flushing out toxins, and I recently learnt that cooking spinach actually increases its health benefits because the body can’t completely break down its nutrients when it’s raw. Music is good for the mind, body and soul, so include as much of it in your diet as you can.


Brussels sprouts

I adore Brussels sprouts (I know, it’s unusual!) and I can easily – and often do – eat bowls of them as snacks. Like most other veggies, they offer high doses of vitamins and nutrients, as well as their fair share of fibre. This means they can cause bloating and should be avoided if you’re flaring. Don’t cook your Brussels sprouts for too long or you’ll destroy the healthy bits! Three to five minutes is enough.



ALL THE VEGETABLES!!! (and a little steak)

So this is what my dinner plate looks like most nights. I take the 3/4 veggie rule so seriously that I usually end up with four quarters of vegetables on my plate and no space for the meat – hence the mashed butternut on the side! Starting with the butternut, it’s filling and easy to digest – it’s one of the first vegetables you can introduce on SCD, and I’ve always loved it and found it to be unproblematic. Carrots are the first veggie introduced on SCD, as they’re also generally very easy to break down. They’re also full of vitamins and minerals.

Broccoli and cauliflower are cruciferous vegetables (as are Brussels sprouts, bok choy, cabbage and kale), which means they’re packed with phytochemicals, vitamins, minerals and fibre, and overall they’re just amazingly fabulous for your health. They also help support the functioning of the digestive tract (read this fascinating article about the healthy interaction between cruciferous vegetables and the bacteria in your gut). Most of us know that peas are a great source of protein and fibre – but did you know that they also have antioxidant and anti-inflammatory properties?

Avocado is one of the healthiest fats you can add to your diet and its Omega-3 helps to reduce inflammation in the gut. My nutritionalist has recommended I eat it every day – that’s how healing it is! Lastly, lean red meat is obviously a protein source, and despite what detractors might say, it’s also one of the best sources of nutrients that you won’t get from plant-based foods.


Coconut fish curry with cauliflower rice

I’m not the biggest fish fan but I am trying to get it into my diet more often because it’s just so damn healthy. This is hake, which offers Omega-3 acids and a range of nutrients. I’ve cooked it in homemade coconut milk, which is another incredibly healthy fat that my nutritionalist recommends I consume daily, due to the fact that it’s so healing for the gut. As you can see, I’ve tossed in some handfuls of baby spinach for an extra health kick, and it’s seasoned with all the usual ‘legal’ seasonings like garlic and ginger – both of which are also considered ‘super foods’ due to their healing and health-sustaining properties.


Coconut yoghurt with honey

This is made from coconut milk, and has the added benefit of gelatine and probiotics, which are added just prior to incubating it. Probiotics introduce healthy bacteria to your gut and gelatine is an amazing weapon in the fight against inflammation.  This is one of the healthiest things you can feed a damaged gut. Here’s my recipe for homemade coconut yogurt.


Oysters and champagne

Okay so this was a bit of a splurge (I was celebrating signing my permanent contract at work), and champagne – or any alcohol for that matter – should be avoided when you’re flaring, or when you’re trying to heal your gut. I was thrilled to discover some time ago that oysters, however, are so so good for you! They’re full of zinc, which is essential for those of us battling digestive diseases as we tend to lose a lot of it. Zinc is essential for healthy functioning and also helps to heal woulds. You’ll find it in pumpkin seeds too.


Bonus: Cauliflower pizza

Everyone needs to feel like they’re eating something fun every now and then – even those of us with IBD! This cauliflower pizza was made from many of the healthy ingredients listed above, so it has the added benefit of hitting that ‘junk food’ spot without actually being junk food! The olives and mushrooms are also sources of healthy fats and nutrients, and it’s all drizzled with coconut oil for that extra bit of healing.

What are you favourite healing, healthy meals?


Yogurt that hearts you

SCD/paleo/AIP coconut yogurt

SCD/paleo/AIP coconut yogurt – honey heart optional 😉

Tonight when K offered me a snack, I asked her to bring me a bowl of my coconut yogurt with a drizzle of honey. I heard her dishing it up, and I heard her opening the cupboard where the honey is… and then I heard a lot of concentrating. Yes, I know K well enough to know the sound of her concentrating – even (and especially) when she’s being silent about it!

“You’re making a heart!” I shouted from the lounge.

“What?! How did you know?”

Well, as I always like to remind K, I know everything 🙂 And I definitely know the sound of her turning my food into heart shapes.

And in case you were interested – yes, the yoghurt was especially delicious because it takes about half a bottle of honey to make a heart 😉

Here’s the recipe for my homemade coconut yogurt – SCD, paleo and AIP friendly. Honey-heart optional!

Easy homemade coconut yoghurt – SCD/paleo


**Update: If you find that your yoghurt separates after refrigerating, give it another whizz with the stick blender to re-incorporate the coconut cream (which will have risen to the top in a thick, hard layer) with the gelatine. Return to the fridge for a few more hours to firm up.


I LOVE my SCD coconut and cashew yogurt (recipe here), which I eat most nights after dinner, drizzled with honey. However, when my nutritionalist instructed me to start following the autoimmune paleo protocol, she said that nuts were out (sob!).

I knew this was going to be a tough transition and I especially didn’t want to give up my yoghurt. However, she did recommend that I try to eat coconut milk every day. Very quickly I decided to try to make the yoghurt without the cashews, and after a failed attempt or two, I think I’ve finally perfected it.

It has the right yogurt consistency as well as the sour tang that indicates that the probiotics are active. For some this is an acquired taste, but for me, it is reminiscent of one of my long-lost loves, cheese cake 😉

Remember to factor in 24 hours for incubating and refrigerating.

Homemade SCD/paleo coconut yogurt


  • Blender
  • Nut milk bag, cheesecloth/muslin or a clean, unused stocking
  • Mesh sieve
  • Yoghurt maker


  • 2 cups of unsweetened desiccated coconut
  • Boiling water
  • 1 x 10g sachet of gelatine powder + 1/4 cup room temperature water
  • 1 tbsp vanilla extract
  • 1-2 tbsp honey
  • 5 probiotic capsules/ 1/8tsp live yoghurt cultures (lactose free if need be)


Place the coconut into your blender and fill with boiling water (you should aim to use about 1 litre of water).

Blend for several minutes, pulsing at first to break up the mixture (it gets quite lumpy).

Place the sieve ‘into’ the nut milk bag (so that the sieve is covered), place over a large clean pot, and pour the blended mixture through. The aim is to capture all the milk and none of the pulp.

Allow to drip until cool enough to handle, and then with clean hands, squeeze the remainder of the milk from the pulp. It will look a little like you’re milking a cow.

Mix the gelatin with 1/4 cup of room-temperature water. Allow to sponge for five or ten minutes, until firm.

Add the vanilla extract, honey, probiotics (open the capsules and pour the powder out) and gelatine to the milk, and blend very well with a stick blender.

Pour into the sterilised bowl/container of your your yoghurt maker, place it into the yoghurt maker, and allow to incubate for 12 hours.

After 12 hours, give the yoghurt a good stir as the gelatin tends to clump up. Refrigerate for at least 8 hours to set.**

Serve with grain free cereal, add to curries, soups or smoothies, or simply enjoy on its own, drizzled with honey.

** If you find that your yoghurt separates after refrigerating, give it another whizz with the stick blender to re-incorporate the coconut cream (which will have risen to the top in a thick, hard layer) with the gelatine. Return to the fridge for a few more hours to firm up.

SCD coconut yogurt

SCD coconut yogurt


Day 90: SCD challenge complete – a review of the past 90 days (but it’s only the start!)

Today marks 90 days on SCD – the goal I set out to achieve based on the challenge in Surviving to ThrivingJordan Reasoner and Steve Wright – the authors of the book and founders of SCDLifestyle.com – used the specific carbohydrate diet (SCD) to help heal their guts after being ravaged by IBD, and continue to survive – and thrive – on the diet today.

I came across this diet last year, after researching alternative ways to fight my ulcerative colitis. I was newly diagnosed and my symptoms were under control thanks to steroids and chronic medication, but I knew I wanted to take a more active role in healing myself, and I knew that diet was integral to that. Most importantly, I knew I didn’t want to be on meds for the rest of my life.

Fast forward to January 2014, and after reading the book, I finally made the commitment to do its 90-day challenge. And here I am, 90 days later, having followed it to the T (albeit cheating once!).

Why I decided to document my 90 days

I started this blog for others who may have wanted to take up the challenge but who, like me, were unable to find any resources that explained, on a day-by-day basis, what it would be like to be on this diet. After all, the idea of the diet is terrifying! It’s extremely difficult, it takes a TON of patience, willpower, perseverance and commitment, and it’s definitely not easy – at least at first.

I didn’t know what to expect, but I went for it. And what I can tell you is that:

  • It is difficult
  • It is doable
  • It is absolutely worth it
  • YOU can do it

Apart from anything else, knowing that you are taking an active role in your own health, and discovering that you have the stamina to stick with something really hard, even in the face of daily – hourly – temptation – gives you a sense of accomplishment that is hard to beat.

Many of us fighting IBD got here due to poor diet – at least in part. I don’t know about you guys, but prior to SCD, I never met a sweet treat I said ‘no’ to. In fact, I discovered on this diet that saying ‘no’ is the best yes you can give your body (read about that here).

I realised that I needed to take responsibility for my health, so that if I ever end up facing surgery one day, at least I’ll know I did everything in my power to prevent it. How could I allow myself to continue on my unhealthy path knowing that I might be throwing myself under the bus? Moreover, I really hope to get off the meds one day – who wants to spend their life on Asacol and steroids?

After researching SCD for several months, I decided it would be worth a try – thousands of people swear by it. I finally took the leap and I’m so glad I did.

Did SCD work for me?

SCD has definitely helped to reduce some of the discomfort I experience, but more to the point, it’s helped me to pinpoint what is causing it (veg, mainly. Sob).

It’s also helped me to look more closely at some of my ‘less ideal’ eating habits, like binge eating, over-eating at meals, eating too fast and not paying careful attention to everything that I put into my body.

It’s allowed me to overcome my fear of flares. As you’ll know if you have IBD, the thought of flares is terrifying: you never really know when they’ll hit, but you may know that certain foods can trigger them. On SCD, I’m not eating ANY foods that are known to cause my flares (this is different for everyone). It’s great to not live in fear of the next flare striking.

It’s also taught me (out of necessity rather than choice!) how to make the most amazing foods at home – like nut milks, 100% natural meals and YOGURT! I make my own yogurt, guys (recipe here). I mean, that’s insane! It’s taught me how to pay even closer attention than I did before to food labels; it’s taught me how much crap can be found in foods that we’re tricked into believing are good for us. And it’s opened up a whole new world of fresh, natural, organic foods (including desserts!) that actually help to heal my body as I’m eating them.

Has SCD ‘healed’ me? Well I can’t say at this stage. I’m still taking my meds, as it would be silly for me to come off them without the green light from my doctor. However, at my last check up in February, there was ZERO sign of inflammation – something that I’ve had since 2012!

Also, I was really hoping that SCD would help me overcome bloating, but that’s still a work in progress – as is the quality and consistency of my BMs. But again, this is okay – there’s no blanket cure that works for everyone, which is why any diet such as this must be tweaked over time to meet your body’s needs.

What next?

I’m going to do another 10 days on SCD, and then I’m rewarding myself with a well-deserved holiday to Malaysia and Bali (actually, the timing is purely coincidental, but I like the way it worked out).

I plan to transition to a paleo diet, as I feel that my body copes better with meat and protein than with veg and carbs, and also, I like the idea of paleo – I’m hoping it’ll work for me. It’s also grain, dairy and refined sugar free – items I intend to avoid indefinitely (plus I’m lactose intolerant) – and I love that it’s so clean. When I get back from Bali, I’m hoping to turn out whole apartment into a paleo zone! It’s going to be so much easier if we’re both following the diet.

Today’s meal

Did I cheat today, on day 90? Nope! Although I did do something naughty that I warned you guys about waaaaaaaay back in the early days: I ate at a restaurant (probably only the third or fourth time I’ve done this on SCD), and I didn’t ask them to cook my food without seasoning (here’s what not to do at a restaurant if you’re on SCD).

I ordered steak and veg, and luckily all the vegetables had already been added (successfully) to my diet: zucchini, green beans, broccoli and spinach. The steak, too, was fantastic, though it all came with seasoning and I suspect the veg had butter on it – eek! Bear in mind that dairy is totally fine on SCD after about 30 days, IF you can tolerate it. Butter is SCD legal, as are certain cheeses.


This photo was very hurried as we were in a trendy restaurant and I didn’t want people thinking me a hipster

And of course, you’ll see the stem of my wine glass – we had the most delicious merlot to accompany our meal, and I toasted to the final 10 days on the diet. So cheers to that!


Day 83: Dairy-free SCD yogurt recipe – a SUCCESS!

I’ve been promising this recipe for weeks, and I’m sorry it’s taken me this long. This yogurt is smooth, tasty and BEST of all, it has the PROPER yogurt consistency thanks to the addition of gelatine (which in itself has loads of health benefits). What a success – finally it doesn’t feel like I’m eating chewed-up nuts when I have my SCD yogurt 🙂


This recipe is based on a few different ones that I’ve tweaked/combined, but I mainly used the recipe from Thetastyalternative.com. I’ve included the links at the end.

As always with homemade yogurt, you need to plan ahead: It takes about 30 hours from step 1.

Dairy-free cashew-coconut yogurt – SCD & paleo friendly

Makes 1 litre

1/2 cup cashew nuts

1 cup shredded/desiccated coconut

15ml vanilla extract

15ml-30ml honey

6g gelatine (make sure you have room temperature water on hand too)

Yogurt starter cultures (ensure that they’re lactose free if need be)


Step 1: Soak your cashews in water for around 8 hours. I put them in a sealed container and keep them in the fridge, then rinse them when done.

Step 2. Make cashew milk. Cashews are the most awesome nuts to make milk from because they break down completely – no need to strain the milk. Put your cashews into a blender with 2 cups of water (filtered if you like). Pulse a few times to break up the nuts, then let it run on high speed for a few minutes. Check to make sure the nuts are completely broken down (if not, blend a little more), and then leave to stand for 10 or 15 minutes. Remove the thin layer of foam that forms on top.

Cashew milk - very smooth and creamy

Cashew milk – very smooth and creamy

Step 3. Make coconut milk. Add your coconut together with 2 cups of hot (not boiling) water to your blender. Blend for about 3-5 minutes, until it’s nice and creamy looking. Pour the milk into a strainer lined with cheesecloth or a nut milk bag, and strain it. Then, gather up the bag/cheesecloth and squeeze until you’ve extracted all the milk. Of course, you can use the pulp for cereals, bakes, etc, or dry it out and turn it into coconut flour.

Step 4. Heat your milks. Add 2 cups of coconut milk and 2 cups of cashew milk to a pot (you may have a little leftover), together with the vanilla extract and honey. Heat on a very gentle simmer until you reach 85C (185F). Always remember to stir the mixture well before taking a temperature reading. I use a clay pot for this step. Keep a close eye on the milk and don’t let it overheat, boil or burn.




Step 5. Cool your milk. Take your mixture off the heat and allow it to cool to 43-49C (110-120F). While you’re waiting (I usually place it in a sink full of cold water and ice packs), mix 6g of gelatine with 75ml room temperature water and let it sponge.

Step 6. Add your gelatine. When the milk has cooled to the right temperature, add your gelatine. Ensure that it is well incorporated by using a stick blender to give it a good proper mix. I always clean my stick blender with boiling water before hand to make sure it hasn’t got any other bits of food/flavour still stuck to it.


Step 7. Cool again. Place the pot back into the cold water and let it cool to around 38C (100F). Give it a good stir.

Step 8: Add your yogurt starter. At 38C/100F, add your starter to the mixture. You could also use 5 capsules of probiotics instead. Give the mixture another good spin with the stick blender.


Step 9. Incubate . Pour your mixture into a sterilised container, and place it into your yogurt maker. It will need 12 hours here, so overnight usually works best.

Step 10. Refrigerate. After 12 hours, remove the container from your yogurt maker and give the mixture a good stir to re-incorporate any gelatine that’s separated. Let it stand for about an hour, then put it in the fridge for at least 8 hours.

Your yogurt is ready! I always add honey to mine because I find it quite tart, but it’s not necessary. It’s a delicious, excellently textured yogurt that is a real pleasure to eat. Enjoy!


Look at that texture!


Absolutely delicious, especially with a little extra added honey

Check out these great blogs:

– Thetastyalternative for this amazing yogurt recipe which I have shamelessly hijacked.

– WellnessMama for the instructions on making coconut milk.

– Cookies and Kate for the tips on making cashew nut milk.


Day 78: A jar and a spoon…

…is all that’s left of the almond butter I opened… on Friday. This is why I shouldn’t buy things like this! I have absolutely no self control.


I love nut butters. LOVE. On SCD, particularly the early phases, there’s not much ‘naughty food’ to binge on. Not that nut butter is particularly naughty, but of course it is very high in calories and I suspect nut butters make me bloated.


And of course, peanuts are illegal on SCD plus they’re not *real* nuts… they’re legumes (neh-neh-ne-nehhhh-neh)

Nuts and an SCD belly

Nuts definitely don’t agree with everyone, and in fact they’re known to cause problems for people with damaged guts. Nuts are very hard to digest, and they can be bloating. They can also cause diarrhoea and/or constipation.

It’s recommended that you don’t introduce nuts (even nut milks and nut butters) until you’ve been symptom free for 3 months (for me, it’s going on 4 or 5 months).

I tested almonds quite some time ago when I first made SCD yogurt on phase 2. The first time I made the yogurt, I used unstrained almond milk which meant it had lots of ground-up almonds in it, and that didn’t agree with me (lots of bloating).

I used strained almond milk next, and I tolerated that a lot better (SCD yogurt recipe here). Since then, over the weeks, I’ve introduced coconut milk, cashew butter and macadamia butter. They don’t wreak havoc on my system and I tolerate them well in small amounts, but I doubt I’m doing my body any favours by clocking a jar in 72 hours!

How well do you tolerate nuts? Any tips or advice? And HOW can I stop eating it like a crazy person?!?



Day 73: Broccoli, bloating and 5 awesome phase 3 treats

I introduced broccoli yesterday and, as with most things I’ve introduced, I’ve followed best practices by eating it at dinner on the first night, lunch and dinner tonight, and I’ll do lunch and dinner again tomorrow.

Unbelievably, I seem (so far) to not be reacting to it. Could it be because I’m cooking it until it’s properly dead, or is it because 2 and a half months on SCD has really started to heal my gut? I like to think it’s the latter.

As for the bananas, I’ve been sticking to my limit of 2 per day, and it’s making a huge difference to my bloating. Right now, it’s 9pm and I’ve eaten all my food for the day, yet I don’t feel uncomfortable, bloated or particularly gassy. Portion control is going well too, and I think all of this is contributing to overall feelings of increased comfort.


5 Awesome phase 3 treats

I tend to forget that  I can ‘mix and match’ the ingredients that I’ve already introduced to my diet to create some pretty amazing snacks. Here are 5 yummy things I can eat right now:

  • Banana and egg pancakes/scramble drizzled with honey


  • Butternut roasted with garlic, tomato, onion and coriander


  • Yogurt, banana and honey smoothie (with optional nut butter)


  • Soups: Carrot soup made with homemade coconut milk, garlic and coriander; tomato soup with black pepper, garlic and coriander


  • GUACAMOLE! (mashed avo mixed with garlic, tomato puree, coriander, salt and pepper). Use as a sauce with any meat – works particularly well with fish.


There are lots more I could make based on the food I’m able to eat, so I really need to experiment a bit more. I’ve splurged on fresh stashes of macadamia butter and almond butter, with which I’ll also need to practice serious portion control. I also discovered that the shop downstairs has started selling freshly pressed apple juice! Life = made. Always such a treat when things just work out!

I’ve been thinking about buying a juicer. Anyone with IBD/IBS  have any experiences to share?