10 recipes to treat yourself with
With so many IBS related myths, it can be difficult to know how to manage your diet – but luckily, you’ve just learnt all the information you need to help guide you in decisions related to food. If you already know all about insoluble fibre, prebiotics and probiotics, it’s time to action it! These recipes will allow you to put into practice everything you have learnt. Allow yourself to enjoy these recipes and feed your gut as you do so! We’ve provided some really simple ideas, so you can always personalise them to your own dietary preferences and you do not need to worry about being a master chef.
Fruity Kefir Bowl
This recipe is packed full of fibre and probiotics.
Add blueberries, strawberries, and apple slices on top of the kefir of your choice. You can really mix and match by putting any of your favourite toppings from a spoonful of peanut butter to sprinkles of cinnamon.
Nutty Banana Granola
This recipe combines soluble and insoluble fibre.
Add whole rolled oats with brazil nuts, almonds and hazelnuts and add in some banana. Enjoy with the milk of your choice!
The nuts provide key fatty acids, but they can be replaced by seeds if you are allergic.
Sourdough Beetroot Smash
Grab a slice of sourdough or another bread of your choice- then mash up some beetroot with pepper and lemon juice and top your toast. Instead of beetroot, you could try avocado instead and you can also top with fried mushrooms or a poached egg.
Chocolate Oat Smoothie
Blend together cocoa powder, oats, pears and milk of your choice to produce a tasty filling breakfast treat.
Again, you can get creative by adding raspberries or another fruit of choice.
Tasty Lunch Ideas
Mix together a pancake batter with flour, eggs and milk. You can make it vegan/ gluten-free with coconut flour and almond milk and egg substitute.
Add in some kimchi to your batter and fry on either side in a frying pan. You can serve these savoury pancakes with a soy sauce, sesame oil and rice wine vinegar dipping sauce or some yoghurt to increase the probiotic boost.
Roast veggie wraps
Roast some of your favourite veggies in the oven after drizzling with oil: these could be carrots, broccoli, or butternut squash chunks.
Once they are roasted for 20 mins at 180 degrees, then you can add them into a tortilla of your choice. Add in a yoghurt drizzle and get munching!
Crunchy Rice Salad
Cook some brown rice according to packet instructions. Then create a dressing by adding two tablespoons of olive oil with lime juice and pepper and toss through the rice. Finally add in cucumber chunks, tomato chunks, yellow pepper chunks. For protein, you can add some roast chicken or tofu.
Chop up some smoked tofu (Can replace with any protein of choice), spring onions, tenderstem broccoli, mushrooms, 1 tablespoon of fresh ginger, 3 cloves of garlic. Add 1 tablespoon of rapeseed oil to the pan and then add in the chopped ginger and garlic before adding in all the chopped ingredients. Then add in 3 tablespoons of reduced-salt soy sauce and two tablespoons of sesame oil. Add in rice noodles to serve.
Veggie kebabs with minty yoghurt
Place 2 tablespoons of balsamic vinegar, 2 tablespoons Dijon mustard and salt and pepper into a saucepan and allow to simmer and thicken over 5 minutes. Then prepare your skewers by threading with aubergine, portobello mushrooms, courgettes, peaches and red onions.
Place these onto a grill and then brush over with the balsamic glaze. Flip over the skewers every few minutes and continue to glaze. After 15 minutes, it should be done.
Cook some chickpeas with pinches of mixed spices and salt and add in some sesame seeds.
Toss together chopped coriander, chopped cucumber and tomatoes.
Spread hummus onto tortillas and then layer on the chickpeas and salad. You can garnish with some spring onions.
If beans flare up your IBS, you can try some Bean-zyme to help
Remember that the way you eat is just as important as what you eat. Trying to eat in a relaxed mindful state can really boost your gut health. This means you may want to try a relaxation exercise before you start eating and try to focus on using all five senses to really savour and enjoy the food you are eating. Eat slowly and without the distraction of TV or conversation to allow yourself to digest the food from the moment it enters your mouth. This also prevents you from slowly air and thus reduces the potential for bloating. You can use attention training to help boost your focusing skills.
Get cooking to celebrate learning all about diet and IBS!