PRUNELLA'S IBS RECIPES*
HERE YOU WILL FIND IBS - SAFE RECIPES I HAVE BOTH CREATED, AND EDITED, MANY FROM MY OWN FAVORITE FAMILY RECIPES. IF YOU HAVE QUESTIONS ABOUT WHAT FOODS ARE SAFE FOR YOU TO EAT AND COOK WITH, OR YOU WANT ADDITIONAL IBS-SAFE RECIPES, PLEASE GO TO: www.helpforibs.com AND CHECK OUT HEATHER'S WONDERFUL SITE THAT HAS TRULY HELPED SO MANY OF US IBS SUFFERERS RECLAIM CALMER, HAPPIER TUMMIES AND LESS PAINFUL LIVES.
ALSO ON THAT SITE, PLEASE REFER TO HEATHER'S NEWSLETTER DATED FEB.9, 2010 FOR LINKS TO HER SAFE SNACKS LIST AND A LIST OF SAFE BRAND NAME FOODS, ORGANIZED BY COUNTRIES.
Please feel free to print out these recipes for your personal use, but they are not available for re-publication in any form except this blog without the express written consent of myself, the author. Recipes in this blog, reprinted from other sources, will be duly noted as such. Thank you, Prunella
TO START WITH: A QUICK REMINDER OF WHAT WE SHOULD NOT EAT!
Dairy products (cow) - Egg yolks - Alcohol - Red Meat
Insoluable fiber foods such as whole wheat and whole grains
No green foods most of the time - be sure to read Heather's list at www.helpforibs.com - However, she does say that we can eat onions that are well cooked so the sulphur is gone, and celery when it is well cooked, not so difficult to digest
Fats (and "fake fats") except for olive and canola oils, and I also use SMART BALANCE MARGARINE AS MY ONLY SPREAD FOR EATING, COOKING, BAKING
Fried foods you have not cooked in the above safe fat choices
Artificial sweeteners - No fresh Herbs, just dried ones
Soda (carbonation products) - Coffee - Caffeine
MSG (check food labels, and also ask Asian restaurants if they use it)
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WHAT WE SHOULD EAT!
PRUNELLA'S LIST OF MOST HELPFUL SOLUBLE FIBER FOODS:
Remember: Soluble fiber soothes and normalizes our bowels, eventually helping to ease extreme conditions such as CHRONIC diarrhea or constipation, gas, bloating and other gastrointestinal symptoms caused by IBS
Probiotics can be very helpful to IBS sufferers
Try probiotics that come in gel caps for easy digestion and assimilation - they are also in the live cultures with probiotics in soy-milk yogurt, usually found at stores known to carry organic foods and other products, like Wild Oats and Whole Foods
However, start off slowly with probiotic supplements such as gel-caps and tablets, as they can take some getting use to, so as not to cause diarrhea
For a really helpful and gentle organic PREBIOTIC, see about Acacia Fiber, which I use very successfully, at this site: www.helpforibs.com
Prebiotics help promote probiotic friendly bacterial action in the gut. Other prebiotic food sources are yogurt, oatmeal, barley, onions, leeks, bananas and aspargus.
Oatmeal, oatmeal, oatmeal !!!
Use it in ground turkey meat loaf, ground turkey burgers, to thicken soups and gravies, in baked goods like oatmeal cookies and oatmeal bread, and for breakfast every morning, a good old fashioned bowl of cooked whole oats. Top that with a sliced banana and some soy or rice milk or a non-dairy creamer, and you have an warm and tasty IBS safe meal to start your day.
Root vegetables like white and yellow potatoes, sweet potatoes, carrots, turnips and beets.
Acorn squash & peeled Summer squashes
Barley in soups and casseroles, baked in breads or served as a delicious side dish
Sour Dough breads, Sour Dough English Muffins and rolls, freshly baked French and Italian loaves and bagettes
Pastas made without egg
White rice - Barley - Corn Meal
Turkey and Chicken
Salmon, Mild White Fish, Albacore Tuna
Banana, peeled fresh apples, unsweetend applesauce and apple juice, mango, papaya, occasional special treats like pineapple or fresh raspberries
Soy products in moderation
Rice milk and other white rice products, such as Asian rice noodles
Prebiotic foods that help promote Probiotic action in the gut: barley, oatmeal, banana, some berries & other fruits, tomatoes, honey, onions (well cooked), cooked asparagas
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RECIPES
Keep visiting for many more recipes to come
A Note: Try using these thickeners in soups and gravies: cooked or uncooked oatmeal (that will be cooked into the recipe or leftover plain and unsweetened cooked oatmeal), or leftover cooked IBS-safe vegetables pureed in the blender.
PRUNELLA'S IBS MASHED WHITE OR SWEET POTATOES
Boil peeled potatoes as usual but do not salt the water, there is enough salt in the broth. When the potatoes are done, I drain off the potato water into a bowl and freeze to use later in soups, gravies, etc. Add 1-2 Tbs. Smart Balance margarine to the potatoes and mash. Add some heated chicken or vegetable broth, and continue to mash until they are the consistency you want them, adding more broth as desired.
OVEN ROASTED WHITE OR SWEET POTATOES
Peel baking potatoes and cut into quarters. Place on Pam sprayed baking sheet, lightly brush the potatoes with extra-virgin olive oil and sprinkle with a little salt. Bake in a preheated 400F. oven for 1-1/2 to 2 hours until well browned, crisped on the outside, and thoroughly cooked on the inside.
OVEN "FRENCH FRIED" WHITE OR SWEET POTATOES
Basically ,just like the Oven Roasted Potatoes, except slice the peeled potatoes into thick "fries". They usually take about an hour to really get well browned and crispy.
POTATO SOUP
This is yummy either served hot or cold. Follow the recipe for Prunella's IBS Mashed Potatoes but don't throw out the cooking water - use it as a simple and warming potato soup or as a soup base, adding broth or clam juice for more flavor. For variety, try adding one or more of these: a can of minced clams with the juice, any cooked whitefish or salmon that will hold up in the soup, leftover cooked and chopped chicken or turkey, cooked turkey sausage or bacon are really good too, sauteed sliced mushrooms (saute them in the Smart Balance margarine and then do not add more margarine to the potatoes if you do add these to the soup), 1 tsp. onion powder in place of hard-to-digest onions, 1/4 tsp. celery powder, a little white pepper, some leftover cooked chopped carrots/parsnips/turnips. For a creamy, chowder-like soup, substitute soy non-dairy milk or non-dairy creamer in place of half of the broth. Top each serving with a sprinkle both of paprika and dried parsley flakes, and offer oyster crackers on the side.
IBS EASY VEGETABLE & VEGAN SOUP
Into a saucepan of vegetable broth, add chopped up carrots, potatoes, turnips, celery and onions.
Add a shake of black pepper and 1/4 Tsp. Paprika. Bring to a boil. cover, lower heat to medium-low, and simmer until vegetables are soft. Taste for seasoning. OR, just heat up a bag of frozen mixed veggies in the broth and season to taste. I also sometimes add 2 Tbs. tomato paste.
PUMPKIN OR OTHER SQUASH SOUP
In a saucepan, combine 1 C. canned unseasoned pumpkin or 1 C. cooked winter squash (either baked acorn squash or from the frozen vegetable department in your supermarket a box of acorn squash, thawed), 1 Tb. Smart Balance margarine, 1.4 Tsp. onion powder (and 1/4 Tsp ground ginger, if desired), 1/2 C. chicken or vegetable broth and 1/2 C. soy creamer (or just 1 c. broth). Add more broth and/or creamer for a soupier consistency. Stir over medium heat until the soup almost boils. Remove from heat and taste for seasonings such as salt and pepper. Add them as necessary. Cool soup a bit, then blenderize in small batches to your desired consistency.
Reheat to serve.
Notes: 1 - Check out the Quaker Oats site at www.quakeroats.com for recipes and cooking ideas, such as using an oatmeal crust for chicken and fish. 2 - The less processed the oats & oatmeal, the healthier it is for you, and also provides more soluble fiber, especially products such as Irish and Scottish oats
SCOTTISH OATMEAL SOUP #1
(This is a surprisingly tasty soup!)
In a large saucepan, heat 1 Tbs. canola oil over medium heat. Add 1/2 chopped onion, 1 chopped carrot and 1 chopped stalk of celery. Cover and cook 5 minutes, stir if necessary. Add a 15 oz. can plain diced tomatoes, 4 C. chicken or vegetable broth, 1/2 C. old fashioned oats, 1/2 Tsp. dried Thyme, salt if broth is unsalted and 1/4 Tsp. pepper. Continue to cook until the oatmeal is done, adding more broth as it cooks if needed. Sometimes I make this an even heartier soup by adding leftover bits of cooked chicken, turkey or turkey sausage.
SCOTTISH OATMEAL SOUP #2
This is the creamy version of Oatmeal soup, probably among the most popular soups in Scotland, and one of the oldest recipes, from www.soupsong.com.
"This is a pretty little soup, especially in a flat soup plate with parsley sprinkled over its buttery white surface. The flavor is delicate--and it's meant to be as filling as it is inexpensive to make. Serve hot to 4 people as a first course."
- 1 Tablespoon Smart Balance margarine
- 1 large onion, chopped fine
- 2 Tablespoons Old Fashioned oatmeal
- salt and pepper
- 2 cups chicken stock
- 1 cup milk (soy or rice milk)
- 1/4 cup warmed heavy cream (substitute soy creamer)
PRUNELLA'S IBS SAFE SALSA
Saute chopped onion and celery in a little olive oil until soft. Cool to room temperature. In a bowl, add the cooked onion and celery to a can of plain diced tomatoes, along with juice of 1/2 lemon or lime, 1/2-1 Tsp. ground cumin, 1/2 Tsp. each salt and oregano, and a clove of chopped fresh garlic (garlic powder can be substituted), which is optional. Stir, cover and refrigerate overnight. When tightly covered and refrigerated, this salsa should last 4-5 days.
DAIRY-FREE RANCH DRESSING/DIP
Mix well and refrigerate 2 hours before serving: 1 package Ranch style dip powdered mix with 1 C. soy plain milk or soy creamer (or more, depending on the desired consistency) for salad dressing, and a regular size carton of IMO dairy-free sour cream or soy sour cream for a dip.
(Check package for any ingredients that may cause you a problem)
PRUNELLA'S FAVORITE AVOCADO-HONEY SALAD DRESSING
(This is so good, I often EAT half of it before even adding it to a safe salad)
Mash 2 very ripe avocados with 1/4 Tsp. each salt & pepper, juice of 1/2 lime (or lemon), 4 Tbs. dark honey and 1/3 C. extra virgin olive oil - eat then or cover and refrigerate overnight. However, I never like the way avocado turns dark and mushy after being mashed and refrigerated - it is always better freshly made and eaten, like most avocadp recipes.
Try serving this delectable dressing over sliced tomatoes, sliced English (burpless) cucumber with the seeds removed and some hearts of Romaine lettuce.
HOMEMADE CRISPY THINGS
I use these like croutons in salads, for dips, and any other crunchy thing you need that is safe for us: On a Pam sprayed cookie sheet, set as many flour tortillas next to each other as will fit (on my pans, usually four medium sized tortillas), butter lightly with room temperature Smart Balance margarine, and bake in a preheated 450 oven until lightly browned and crisp. Watch them so they don't overcook. To serve, use as the base for a great Mexican filling on top, or break up into "chips". After eating these, you will never want to go back to those fat-laden and salt-laden chips from the grocery store.
MY EASY AND FAVORITE CHICKEN IDEA
Per each person you are serving:
Preheat oven to 425F. Place a thawed, flattened (roll over each breast with a rolling pin to even out size of the breast to 1/4 inch thickness) boneless, skinless chicken breast onto a large PAM sprayed 12 X 18 inch square of heavy duty foil. Season as you like: I use sea salt, white pepper and a little rosemary. Top with a small red potato, quartered, and your choice of one or more fresh veggies and/or fruit like trimmed asparagus spears, fresh firm tomato slices, trimmed button mushrooms, sliced red onion, fresh cranberries, green apple slices, drained pineapple chunks, etc. Drizzle a teaspoon of Extra Virgin Olive Oil across everything plus 2 Tbs. chicken broth, lemon juice, pineapple juice, whatever flavoring you prefer, or a combination of them. For an Italian twist, use spaghetti sauce and some Parmesan cheese on the top of the chicken.
Fold upper half of foil sheet over food so top edge meets bottom edge. Turn up edges, forming 1/2 inch fold. Double fold and press edges tightly together to seal, allowing space for heat circulation and expansion. Place foil packet(s) on cookie sheet. Cook 18 minutes. To serve, cut "X" in top of packet; fold foil back. If not including potato, try cooked chicken and veggies/fruit spooning over hot, stove-cooked noodles, pasta or rice.
No clean-up, no mess, just simple, healthful good eating!
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More Info on Foil Packet Dinners From about.com:
Making individual foil packets is a great way to please everyone at dinner time. If you want fish but everyone else wants chicken, it's easy to do, without creating a big clean-up. It's also a perfect way to cook low fat meals in general. The food is essentially steamed, which makes for moist and succulent meat or fish. Place each family member’s choice of entree in the center of their own 12-inch by 18-inch sheet of foil wrap. Top with condiments and toppings of their choice—-say, some salsa, black beans and sweet corn, or tomatoes, olives and herbs, or simply a brush of olive oil and a squeeze of lemon. Seal the foil packets by folding the top edge and sides, leaving enough room inside the packet for air to circulate. Place packets on a baking sheet and bake in a preheated 450-degree oven for 20-25 minutes. Fish will cook quicker, about 15 minutes, depending on thickness of the fish. Make a batch of whole grain rice or couscous and an almost mess-free dinner is served. Foil packets can also be cooked on the grill. Caution: Be careful when unsealing the foil packets as the escaping steam will be very hot. More Low Fat Quick Tips
This is a truly inspired way to cook fish, also. Here is a wonderfully tasty recipe from ABC's Good Morning America:
Pomegrante Glazed Steelhead SalmonApril 13, 2010
By: Amy Richardson
Steelhead Salmon
Ingredients:
- 6 - 8 oz. Steelhead Salmon fillets
- Olive Oil
- Fresh ground pepper
- Sea Salt
Preheat oven to 450 degrees.
Line a small baking sheet with foil.
Place another two long layers of foil together for wrapping fish on top of the foil lined baking sheet.
Place fillets on foil sheets and drizzle with olive oil.
Season with salt and pepper.
Fold foil together and close up as a packet around the fish.
Bake for 12 - 15 minutes
SERVING ASSEMBLY
Place Salmon on plate and spoon a thin layer of the glaze over the fish. Garnish with Pomegranate seeds
Pomegranate Glaze
Ingredients:
- 1 tbsp Butter
- ½ cup Honey
- 4 tbsp Pomegranate Juice or a citrus jusice
In a small saucepan, melt butter over medium heat. Stir in honey and juice. Bring to a boil, and allow to continue boiling for 4-5 minutes. Set aside until ready to use.
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I AM NOT A MEDICALLY TRAINED PERSON NOR DO I GIVE OUT PROFESSIONAL MEDICAL ADVICE. PLEASE CONSULT YOUR PHYSICIAN BEFORE MAKING ANY CHANGES TO YOUR DIET OR LIFESTYLE.
