April 28, 2022
This week, the PHMP Online Knowledgebase is presenting a BONUS blog with a collection of healthy recipes.
Since April is Irritable Bowel Syndrome Awareness Month, we’ve written about the syndrome before (if you haven’t already, check out our Demystifying Irritable Bowel Syndrome mini-series: The Basics and Taking Action).
So, in keeping with the “spirit” of IBS (best not to overthink that statement), we have some recipes that are great for the gut and won’t negatively impact IBS sufferers.
These recipes are characterized as being “low-FODMAP.” FODMAPs are the ingredients that most severely impact those with IBS.
FODMAP stands for:
Fermentable
Oligosaccharides
Disaccharides
Monosaccharides
And
Polyols
Makes total sense, right? Of course it doesn’t.
Simply put: All of those things listed above are sugars (also known as short-chain carbohydrates) that the small intestine struggles to absorb, resulting in digestive distress.
And without further ado…
Slow-Cooker Beef Stew
Ingredients
- 1 tbsp garlic-infused oil
- 2 slices low-sodium bacon
- 1 to 1.5lbs stew meat or boneless beef chuck
- 2 tbsp tomato paste
- 1.5 cup dry red wine (such as Cabernet Sauvignon) or any other low FODMAP broth
- 1 tbsp Cornstarch
- 2 cups Low FODMAP broth (such as Fody Foods Veggie Broth) … if you opt not to use the dry red wine, change this to 3.5 cups
- 2 tbsp reduced-sodium soy sauce(or tamari for gluten-free)
- 3/4 pound (2 cups) baby potatoes
- 1/2 pound (1 1/2 cups) baby carrots
- 1 tbsp fresh thyme leaves (or 1 tsp dried thyme)
Directions
- Heat large skillet over medium heat. Add olive oil and bacon. Cook until bacon is crisp. Using tongs, remove the bacon from the skillet and transfer to the slow cooker.
- To the warm skillet, add the beef cubes. Sear on each side until just browned—about 1 minute per side. Transfer the browned beef and any remaining cooking fat to the slow cooker.
- To the now-empty skillet, add the tomato paste and red wine. Whisk and gently release any browned bits from the bottom or sides of the pan. Slowly add in the cornstarch slurry, low FODMAP broth, and soy sauce, whisking until smooth. Transfer the liquid to the slow cooker.
- To the slow cooker, add the baby potatoes, baby carrots, and thyme. Stir to mix.
- Cook on low for 6-8 hours, high for 4-5 hours, or until the beef and veggies are tender. Season with salt and pepper to taste.
- Serve warm with optional garnishes.
Quick n’ Easy Fried Rice
Ingredients
- 1 cup white long-grain rice
- 2 tsp vegetable oil
- 2 eggs, lightly whisked
- 2 bacon rashers, chopped
- 1 carrot, peeled and grated
- 2 shallots, trimmed, finely sliced
- 1/2 cup frozen peas, thawed (see notes for Low FODMAP substitution)
- 1 tbsp soy sauce
- Sesame seeds, to serve
- Shallots, sliced, extra, to serve
Directions
- Cook the rice in a large saucepan of boiling water for 12 minutes or until tender. Drain and leave to cool.
- Heat oil in non-stick wok or large frying pan over medium heat. Add eggs. Swirl over base to form an omelette. Cook for 2 minutes or until set. Transfer to a chopping board. Set aside to cool slightly. Cut into short strips.
- Add bacon to wok. Cook 4 minutes until light golden. Add carrot. Stir fry 1 minute. Add shallots, peas and rice. Cook, stirring, 3-4 minutes. Add egg and soy sauce. Stir until heated through. Sprinkle with sesame seeds and top with extra shallots. Serve immediately.
Quinoa Berry Breakfast Bake
Ingredients
- 1 tsp butter/oil for greasing pan
- 1.5 cup quinoa dry/uncooked
- 1.5 cups strawberries
- 1 cup blueberries
- 1/2 cup raspberries
- 1/4 cup walnuts chopped (or more)
- 3 eggs
- 3 cups lactose-free milk
- 1/4 cup maple syrup or brown sugar
- 1 tbsp cinnamon
- 1 tsp ginger
Directions
- Preheat your oven to 375 degrees F.
- Grease a large baking dish with butter or oil. Pour the quinoa into the dish and lightly shake to distribute the quinoa evenly.
- Slice the strawberries. Sprinkle the berries and walnuts over the quinoa in the dish.
- In a large bowl whisk the eggs. Stir the milk, syrup and spices into the eggs. Gently pour over the quinoa mixture.
- Bake in preheated oven for 1 hour until the quinoa has absorbed all of the liquid. Extra servings can be kept in the fridge for up to 5 days or the freezer for months.
Thanks
Thank you! This is great
I’m gonna try the fried rice
Will try this