IBS Diet – Day 4 and 5

• 2 Poached eggs
• Rice-bread with sugar free jam

Lunch:

• Prawn and rice salad

Dinner:

• Chicken and sweetcorn Risotto
• Carrots
• Fruit salad

• Cornflakes
• Chopped nuts and dried fruit

Lunch:

• Sliced turkey
• Beansprout salad
• Corn chips

Dinner:

• Leek and potato soup
• Lamb chops
• Fruit snow

Gently crack an egg into a bowel and without mixing, tip the egg into the simmering water

Allow to poach for a few minutes (3-4 mins)

250g of pre-cooked tiger prawns

1 tsp lemon juice

1 tbsp olive oil

1 small bag of fresh salad leaves

• Cook the rice as instructed on the packet
• Add the pre-cooked tiger prawns
• Season the salad with lemon juice and olive oil
• Serve the salad on a bed of salad leaves

50g onion

225g long-grain brown rice

600ml chicken soup stock

100g frozen peas and 100g frozen sweetcorn

175g cooked chicken

Pepper

• Finely chop the onion and add it to the pan with the oil, gently heating them for 2-3 mins
• Add the rice and cook for 3 mins
• Add the stock and bring the saucepan to the boil allowing the mixture to simmer gently for 10-15 mins
• Add the chicken and frozen vegetables and bring the mixture back to the boil
• Leave the pan to simmer until the rice is fully cooked

Season the dish with salt and pepper

1 small box of strawberries

1 small box of raspberries

1 orange

1 kiwi

1 handful of red or green grapes

Slice the kiwi removing the outer layer

Remove the stalk of the strawberries and add the box to the salad

Add the raspberries to the salad

Cut the orange into small pieces, removing the pith

Cut the melon into pieces also

Mix the fruit in a salad bowel

If you like to marinate your fruit, use cranberry juice as the base for the fruit salad

1 large carrot

2 green peppers

1 tbsp olive oil

3 tbsp soy source

• Peel the carrot and cut into thin slices
• Cut the green peppers into thin slices
• Add the pepper, carrot and bean sprouts to a pan filled with salted water and bring the to the boil
• Drain the mixture and dry it
• Transfer salad to a serving bowl
• Drizzle the olive oil and soy source over the salad

2 carrots

2 leeks

1 large potato

Ground black pepper

450 ml Vegetable stock

150 ml Soya ml

4 small sprigs of watercress

• Peel, wash and slice the carrots, leeks and potatoes
• Heat the oil in the saucepan and add the carrots and leaks – heat the mixture gently for 15 mins
• Add the pepper, potatoes and 300ml of stock and bring the saucepan to the boil
• Turn down the heat and add the remaining 150 ml of stock and the soya milk

Portion the soup into bowls and sprinkle watercress on top

2 tbsp olive oil

2 tsp salt

1 tsp black pepper

5 * 150g lamb chops

1 lemon

• Pre-heat the oven to 180^oC (Gas mark 4; 350^oF)
• Drizzle the mix of wine/olive oil/salt/pepper over the lamb chops and rub it in
• Cook the heat for 20 mins, turning them over at the 10 min mark, until cooked to a satisfactory tenderness

Serve the lamb chops with a slice of lemon

Please note that this recipe contains apples which may be high in FODMAPs. Some people may find apples upset their stomach

1 orange

2 tbsp water

1 large egg (white only)

• Peel, core and thinly slice the apples
• Grate the orange to remove the rind
• Cut the orange to form 2 thin slices
• Beat the egg white
• Place the apples, water and orange rind in a saucepan and cook until the apples are soft
• Leave the mixture to cool before adding the egg white
• Chill the mixture in the fridge prior to service
• Serve with a thin slice of orange