IBS Sufferers: Foods You Can eat

Putting together the right food combination  and how to make them appetizing and appealing can be daunting...

These recipes have all the elements you are looking for:  taste – texture and they re allowed in your IBS diet.  When eating foods with fats, always eat a soluble food such as fruit to aid in digestion. 

      


Spiced Chicken with Sweet Potatoes

Preheat oven to 350°F

 

 

 

Ingredients:

• 3 to 4 chicken breasts – cut into small pieces
• 1/4 cup extra virgin olive oil
• 1/2 cup dry vermouth
• 1 1/2 teaspoons salt
• 1/4 teaspoon pepper
• 1/4 teaspoon ground cinnamon
• 1 tablespoon brown sugar
• 2 tart apples, cored, diced 1/4  chunks
• 3 sweet potatoes, peeled and diced 1/4 pieces

*Preparation for Sweet potato

1. Mix cinnamon, and brown sugar in a small bowl
2. Place diced sweet potato and apples in small baking dish or casserole and sprinkle brown sugar over all.
3. Place in 350F preheated oven and baked for 30 minutes
4. This recipe is time for both dishes to finish cooking at the same time.

*Preparation for Chicken

1. Wash chicken, remove all fat and pat dry. Cut chicken breast into quarter-inch pieces and place in a bowl and sprinkle with salt and pepper...
2. Place oil in large skillet, bring to hot and saute chicken pieces for 5 minutes or until done...
3. Remove chicken pieces to holding plate and drain off all the oil, except 1 tablespoon.
4. Bringing skillet back to hot, add the tablespoon of oil, and dry vermouth, bring to a simmer and add chicken pieces -  cook for 30 minutes.
5. Place chicken pieces over pasta or rice and top with sauce.

Cherries - The Super Fruit

The cherry is a stone fruit, in the same family with plums, apricots, and peaches. Cherries, especially sour cherries, have a short growing season. Sweet cherries are generally available between May to August, and sour cherries are available for just a couple of weeks either in mid-June (in warmer areas) or either July-August (in cooler areas).

  Fresh Cherry and Cranberry Cups

Preheat oven to 350° F

Ingredients

·       1 -  8 ounce refrigerated - Pillsbury crescent dough

·       2 cups fresh cherries, pitted (leave out 12 cherries)

·      1 cup of whole cranberry preserves

·      1 tablespoon lemon juice

·      3 tablespoons sugar

·      1 teaspoon ground cinnamon

·     3 tablespoons cornstarch

·     3 tablespoons water

Preparation

1.     In a bowl stir together Bring cherries, cranberry preserves, lemon juice, sugar, cinnamon, cornstarch and water. Set aside.

2.    Unroll crescent dough and press into 12 cup muffin tins, forming cups - Leaving the points up.

3.    Scoop enough mixture into crescent dough cups to just below the top.

4.    Bake in preheated 350°F oven for one hour. Remove and let cool for 10 minutes.

Topping:

1 Package  cream cheese
1/2  teaspoon vanilla
2  tablespoons. heavy cream
1/4  cup sugar
1/8  teaspoon nutmeg

Mix together and top cherry-cranberry cups – use 12 cherries to garnish.

Chili Mac

 Serve 12 – 15 people.

This is a fun dish to make and eat. Children and young adults like this one. The preparation for this Chili Mac uses one pot – and the recipe doubles your batch. It takes no more than 20 minutes to prepare. It has great visual appeal - great fiber and texture, and it taste great.

*What You Need*

One four quart Dutch oven or pot

Two casserole dishes with lids

*Preparation*

1 box elbow macaroni
1 gallon cold water

1 teaspoon salt

4 quart Dutch oven (or comparable pot)

Bring cold water to full rolling boil – add salt and macaroni – stir every few minutes to keep from sticking and continue to boil for 10 to minutes,

Drain and set aside.

*Chili Preparation*

•  1 1/2 lbs ground chuck (85-15 lean) or ground turkey
• 1 med diced onion and
• 1 med diced green pepper
• 1 -14 oz can diced tomatoes with basil and garlic
• 2 - cans Bush’s Chili Magic
• 2 - 16 oz Jars chunky vegetable Spaghetti sauce
• 1/2 teaspoon basil
• 1/2 teaspoon oregano
• 1/4 teaspoon of cayenne pepper
• 1/4 teaspoon black pepper

1.       In same Dutch oven (pot) - on medium heat, add ground meat, diced onions and green peppers and saute until meat is browned and vegetables are tender, drain off juices and return to stove top.

2.       Add tomatoes, Bush’s Chili Magic, spaghetti sauce, basil, oregano, cayenne and black peppers – mix well.

3.       Let simmer for 15 minutes – stirring occasionally to prevent sticking.

*Assemble*

1. 7 ounces shredded mozzarella cheese
2. 7 ounces shredded sharp cheddar cheese
3. This dish is layered similar to how lasagna is layered.
4. In the two casserole dishes – spoon enough Chili Mac mixture to fill half the dish, cover first layer of mixture with half of each of the shredded cheeses and repeat with second layer.
5. Cover with lid and you are done. You do not have to put this dish in the oven, the Chili Mac and cheese will set up in 10 minutes.

*Serving Suggestions*

Serve a side plate or bowl with mini crescent rolls brushed with an orange glaze

.

Shrimp Cobb and Mango Salad

 Serves: 4

*Ingredients* 

 

·          8 cups leafy greens – torn into medium size pieces

·          6 hard-boiled eggs - peeled and chopped

·          8 strips of bacon – fried and chopped

·         2 tomatoes – seeded - chopped - drained

·         2 avocado – pealed – pitted - diced

·         2 cups chopped watercress lettuce (stems removed)

·         4 cups cooked shrimp

·         2 ripe mango, peeled - pitted - diced

·         4 ounces Roquefort cheese, crumbled

 

*Preparation*

1.      In a large frying pan over medium heat, fry the bacon about 10 minutes or until crisp; transfer to paper towels to drain. When cool, crumble and set aside. The bacon can be baked in the over – 350F

2.      Dice the hard-cooked eggs and set aside.

3.      Make a bed of leafy greens on serving plates. Arrange the shrimp, eggs, avocados, bacon tomatoes, watercress, Mangoes and shrimp– in a creative pattern.  Sprinkle 1 ounce crumbled Roquefort over top of each salad.

*Cobb Dressing*

·         1/4 cup balsamic vinegar

·         1/2 cup plain yogurt

·         1 1/2 teaspoons Dijon-style mustard

·         1 clove garlic, minced

·         1/4 tsp. salt

·         1/2 teaspoon coarsely-ground black pepper

·         1/2 cup extra-virgin olive oil

·         freshly squeezed lemon juice 

*Directions*

1.      In a medium size bowl, whisk together the Balsamic vinegar, mustard, garlic, and pepper. Add the yogurt and salt, slowly Whisk in the olive oil until it thickens.

2.      Pour a little of the dressing over the salad or serve on the side. Squeeze lemon juice over top.