Tasty IBS-Friendly Recipes, Day 2

Avoid mealtime déjà vu with easy yet creative IBS-friendly recipes. In case you missed it, “An IBS Friendly Day of Tasty Recipes, Day 1” outlines an introduction to gut-friendly recipes and quick schedule-freeing tips. To make grocery shopping a breeze, use a whiteboard to plan out which recipes you want to try first. When in doubt, don’t forget to make extra to enjoy throughout the week. Check out these tasty recipes to put an end to mealtime boredom and keep IBS symptoms in check. Don’t get hangry, get happy!

Breakfast

Berry Crumb Bars

• 1.5 cups oat flour
• 1 cup almond flour
• ½ tsp salt
• 1/3 cup coconut sugar
• ½ tsp ground cinnamon
• ½ tsp baking soda
• ¼ cup vegan butter, melted
• 1 large egg or 1 flax egg (1 Tbsp flaxseed meal + 3 Tbsp warm water, rest for 10 min)
• 1 tsp vanilla extract
• 1 tsp almond extract

Meal Prep Tip: Berry crumb bars are the solution to a crummy morning! With a quick slice, your fiber-filled and on-the-go breakfast is ready to enjoy. Make a large batch to power your way through even the busiest of weeks. For an added sense of diversity, divide the mixture into separate portions to vary your berry choices! But, don’t put away all the ingredients just yet; they are needed for today’s gluten-free scallion pancakes.

Mid-morning Snack

Sweet Potato-Crusted Quiche

• 1 cup (packed) baby spinach
• 1/3 cup crumbled feta cheese (or goat cheese)
• 8 eggs
• 1/3 cup of 2% Greek yogurt or lactose-free yogurt
• 1.5 lb. sweet potatoes
• 1 tsp black pepper

Meal Prep Tip: Have some leftover spinach from yesterday’s Extra Veggies Soup? Rid your fridge of wilting spinach by transforming it into a nutritious quiche! Enjoy it as a snack or pair it with veggies to create a fiber-filled entrée. This meal can be enjoyed hot or cold, making it the perfect packed lunch to enjoy for the days to come! For the extra efficient mealtime preppers, keep the Greek yogurt out and start your lunchtime prep!

Lunch

Creamy Chicken Salad Lettuce Wraps

• 2 cups chopped cooked chicken breast (simple poached, baked, or grilled)
• ½ cup 2% plain Greek yogurt or lactose-free yogurt
• 1 Tbsp olive oil
• 1 tsp Dijon mustard
• 2 Tbsp lemon juice
• 2/3 cup chopped celery
• 1/3 cup finely chopped fresh herbs, such as dill, parsley, basil, and/or oregano
• ½ tsp salt, ½ tsp black pepper
• 1 small head Romaine or Boston lettuce, rinsed and dried

Meal Prep Tip: This dish is winner-winner chicken dinner…or in this case, lunch. This creamy salad is the perfect "cook it once and enjoy it twice" type of meal. Have it again in a sandwich, paired with crackers, transformed into a power bowl, and more. For a quick timesaver, prep some extra basil to use for tonight’s dinner!

Afternoon Snack

Gluten-Free Scallion Pancake

• ¾ cup brown rice flour
• ¼ cup oat flour (gluten-free)
• 1 Tbsp flax meal
• 1 cup water
• 2 tsp baking soda
• 1 Tbsp baking powder
• 1 tsp salt
• 4 scallions, finely chopped (green parts only for low FODMAP)
• ¼ cup + 2 tsp canola or sunflower seed oil

Meal Prep Tip: Keep the day going with these gluten-free scallion pancakes! Not only do these crispy cakes make for a delicious snack, but you can also use them as an accompaniment to your favorite dinner entrée throughout the week. Save time with scallions!

Dinner

Tomato Basil Scallops with Black Rice Noodles

• 1 lb sea scallops (fresh or frozen)
• 1 lb black rice noodles (can sub any Low-FODMAP pasta of choice)
• 1 cup fresh basil leaves
• 1 pint cherry tomatoes
• 1 Tbsp capers (optional)
• 2 Tbsp lemon juice
• 2 cloves garlic, thinly sliced (Evaluate your tolerance, some people on Low-FODMAP can enjoy ¼ garlic clove per serving. You can also sub in garlic-infused oil)
• 2 Tbsp olive oil, divided
• 1 tsp sea salt
• 1 tsp black pepper
• 1/3 cup grated parmesan cheese for serving (optional)

Meal Prep Tip: Make your sauce ahead of time to cut down on mealtime stress. After all, every little bit helps. Then, all it takes is a quick scallop sear and boil to your noodles. Voila! A gourmet dish ready in minutes! Don’t forget to make extra noodles to transform into different meals throughout the week.

It’s time to make a change towards better health and IBS symptoms management. After all, a little meal prep motivation can go a long way. Stay tuned for more gut-friendly recipes to ease the mealtime strain. End the bloat and start to gloat about your new favorite meals!