If you’re an IBS sufferer, then the chances are good that your gut is sensitive to many different foods. This makes it hard to know what you can eat to avoid suffering a gut upset or having to go on a bland and boring diet. Going to a restaurant is a nightmare, since many chefs cook with plenty of butter and cream and use loads of garlic and onions, all of which are a no-no to you. Still there’s an option, you can cook at your own kitchen with the help of IBS friendly recipes.
If you’re stuck with what to eat, then the good news is that all is not lost. There are many, many mouth-watering meals out there, specially designed for you! Following are a few IBS Friendly Recipes to give you inspiration.
Breakfast
Slow cooker berry breakfast quinoa
Ingredients
2 ripe, mashed bananas
2 cups rinsed quinoa
4 cups water
2 cups berries (fresh or frozen)
2 tsp vanilla
2 Tbsp maple syrup
¼ tsp salt
1 tsp cinnamon
Method
1. Spray a cooker (3 or 4 quart) with cooking spray. Add mashed bananas and rest of ingredients. Mix well. Cover and set on high for 2 to 3 hours, or on low for 5 to 6 hours.
2. Spoon quinoa into a bowl, top with extra fruit and/or nuts.
Lunch
California roll sushi bowls
Ingredients
Sushi rice — seasoned
Cucumbers (sliced)
Avocados (diced)
Crab meat (real or imitation
Carrots (shredded)
Soy sauce
Nori (seaweed in which to wrap the sushi)
Sesame seeds
Ginger (grated)
Sriracha mayo
Method
1. Rinse and cook the sushi rice.
2. Heat some vinegar with sugar and salt. Toss with the rice.
3. Mix in the sriracha mayo
4. Toss crab, cucumber, carrots, nori, ginger and avocado in a bowl.
5. Mix the soy and vinegar.
6. Layer the crab mixture and rice in serving bowls and top with the soy, vinegar and mayo mixtures.
Dinner
Creamy red pepper pesto pasta
Ingredients
400g pasta (gluten-free)
100 g Pine nuts
3 Roughly chopped roasted red peppers
25g Parmesan (or vegetarian equivalent) plus extra for serving
1 Tbsp garlic-infused oil
1 Large packet of basil leaves, plus extra for serving
1 Tbsp extra-virgin olive oil
50g Lactose-free cream
Method
1. Cook pasta according to directions on the pack, while toasting pine nuts in a dry pan for a few minutes.
2. Add half of the toasted pine nuts, red peppers, Parmesan, garlic oil, basil, olive oil and some seasoning to a small food processor bowl or hand chopper. Whizz until mixture forms a paste. Add a little water from the pasta if the paste is too dry.
3. Drain the pasta, setting aside a cup of the water. Return the pasta to the pan and set the heat to low.
4. Add pesto, cream and 3 to 4 tbsp of the set-aside pasta water. Stir until cream has melted, adding a little more pasta water if the sauces needs a bit of thinning.
5. Crush the remaining pine nuts and sprinkle over the pasta. Garnish with extra basil leaves and more Parmesan.
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