5 Day Meal Plan for IBS

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Carmella Williams
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1 5 Day Meal Plan for IBS Assignment 7 Name Removed November 7, 2014

2 Outline Meal plan p. 3 Health benefits of 3 Key Meals p. 3 Recipes p. 4 Shopping List p. 13 References p. 14 2

3 Meal Plan This meal plan is specifically made for persons suffering from IBS. It only contains whole foods that provide an array of gut healing nutrients, such as vitamin A and Omega-fatty acids and all recipes contain good fiber to promote healthy bowel movement. Breakfast Snack Lunch Snack Dinner Monday Tuesday Wednesday Thursday Friday Steamed veggies Breakfast Apple Cinnamon Comforting Chia Chai & soft boiled eggs Smoothie Oatmeal Porridge Buckwheat Pumpkin Pudding porridge Apple with almond butter Wraptastic Veggies ½ avocado with lemon juice and sea salt Quick Green Soup with Jumbo Chickpea Pancake Trail mix Banana Petit Four Green Smoothie Apple with walnuts, hemp seeds and cinnamon Chickpea salad Pear with cinnamon and pecans Black Beans & Greens Sweet Potato Quick Green Soup with quinoa and beans stirred in Carrot sticks with tahini Cabbage pizza with mushrooms and spinach (leftover) cabbage pizza with sauerkraut and mixed greens Cucumber and red bell pepper with mashed avocado and lemon juice Cumin Yellow Rice with Bok Choy Chickpea salad Homemade Chocolate Bark Roasted Tofu and Vegetables Good teas to drink throughout the day are fresh ginger tea, peppermint tea and chamomile tea. They will soothe and calm your digestive tract. The recipes of the underlined dishes you will find in this document. The recipes that do not have a source listed are my creations. Health Benefits of 3 Key Meals Quick Green Soup Soup is beneficial for recovering from IBS, because it requires no chewing and is therefore easier to digest. Also cooking vegetables makes them easier on the bowels. The broccoli in this soup is a good source of vitamin A i, which is healing to the digestive tract. The zucchinis contain a high dose of vitamin C and help to strengthen the immune system and fight inflammation. ii 3

4 Cabbage Pizza Cabbage is a good source glutamine which is a main energy source for the intestines. It also feeds the good bacteria in the gut. iii Chia Chai Pumpkin Pudding When soaked chia seeds develop a mucilaginous property that cleans and feeds the gut lining. There are also exceptionally high in Omega-3 fatty acids that are anti-inflammatory. iv Recipes Monday Steamed veggies & soft boiled eggs 1 carrot, sliced 1 tablespoon of peas fresh or frozen ½ cup of green beans Handful spinach 2 eggs Olive oil and sea salt, to taste Steam the veggies for 5 minutes, until soft but still have a bite Boil the eggs 5 6 minutes Put the veggies on your plate, peel the eggs and add them to your plate. Drizzle with olive oil and a pinch of sea salt Tip: You can use any veggies you like or have on hand. Wraptastic Veggies 2 Brown rice tortilla or other gluten free tortilla/wrap 2 teaspoons coconut oil 4 tablespoons of chickpeas 2 carrots, in thin strips 1/2 cucumber, in thin strips 4 radishes, in thin strips Handful of rocket or other sturdy salad green of choice Pepper and sea salt to taste With a knife, spread 1 teaspoon coconut oil on the tortilla Spread 2 tablespoons of chickpeas on your wrap and mash them with a fork, leaving some chunks for texture. 4

5 Position half of the veggies on one end of the wrap. Season with pepper and salt. Fold the sides of the wrap in and roll the wrap up. Repeat above steps for the second wrap. Tip: Use a skewer to keep the wrap in position and put it in a sealable container if you are taking this lunch to school/work. Quick Green Soup 1 onion, roughly chopped 2 garlic cloves, roughly chopped 1 large carrot, roughly chopped 2 zucchinis, roughly chopped ½ head broccoli, roughly chopped 2 large handfuls of spinach 4 tablespoons parsley, finely chopped ½ lemon Sea salt Put the onion, garlic, carrot, zucchinis and broccoli in a large soup pot. Add water until ¾ of the vegetables are covered. You can always thin the soup out by adding extra water later. Add a pinch of sea salt and bring the pot to a boil. Turn the heat down and let the vegetables simmer for about 15 minutes or until tender. Take the pot off the heat and stir in the spinach and parsley until they are lightly wilted. Then puree the soup with an immersion blender. Add water until you like the consistency of the soup. Serve the soup in bowls and add lemon juice to taste. Jumbo Chickpea Pancake Adapted from: Angela Liddon Liddon, Angela. "Jumbo Chickpea Pancake." Oh She Glows. Oh She Glows, 26 Oct Web. 15 Oct tablespoons of coconut oil or ghee ½ cup chickpea flour ¼ teaspoon garlic powder ½ teaspoon dried rosemary ¼ teaspoon fine grain sea salt ¼ teaspoon baking powder pinch red pepper flakes (optional) 1/2 cup water Coconut oil or ghee for serving 5

6 Heat the coconut oil over medium heat in a skillet. In a small bowl, whisk together the chickpea flour, garlic powder, salt, rosemary, baking powder, and optional red pepper flakes. Pour 1 tablespoon of melted coconut oil into the bowl. Add the water and whisk vigorously until smooth and you create some air bubbles. Pour the batter into the skillet and quickly spread it out all over the pan. Cook for about 5-6 minutes on one side (timing will depend on how hot your pan is), until you can easily slide spatula under the pancake and it's firm enough not to break when flipping. Flip pancake carefully and cook for another 5 minutes, until lightly golden. Be sure to cook for enough time as this pancake takes much longer to cook compared to regular pancakes. Serve with coconut oil or ghee on top. Combines wonderfully with the Quick Green Soup. Tuesday Breakfast Smoothie 10 cm / 4 inch cucumber 5 leaves little gem lettuce 2 handfuls of spinach 1 small or ½ large frozen banana ½ cup frozen raspberries 1 teaspoon cinnamon 1 tablespoon lemon juice 2 tablespoons hemp seeds 2 tablespoons almonds, soaked overnight and rinsed 1 tablespoon goji berries 1 tablespoon chia seeds 1 teaspoon Irish moss 1 tablespoon coconut oil 1-2 cups of water Add all your ingredients to the blender and add 1 cup of water. Blend until smooth. If you like a thinner consistency or your blender needs help blending smooth add extra water. Tip: if you do not have frozen raspberries or banana, you can add ice cubes to make the smoothie colder. 6

7 Trail mix ½ cup almonds ½ cup walnuts 2 tablespoons goji berries 2 tablespoons dried cranberries 1 tablespoon pumpkin seeds 1 tablespoons cacao nibs or 90% dark chocolate chips Mix all the ingredients in a bowl and store in a glass jar. This is a mix I really like, but you can absolutely use any nuts, seeds and dried fruit that you like. Also play around with the amounts of each ingredients to create your favorite mix. Chickpea Salad For the salad 1 cup cooked chickpeas 1 cup cooked quinoa ¼ cup of parsley, chopped 2 handfuls mixed salad greens, ½ cucumber, chopped finely 1 red bell pepper, chopped finely 1 avocado (sliced just before serving) For the dressing 2 tablespoons extra virgin olive oil 1 tablespoon balsamic vinegar 1 teaspoon lemon juice ½ teaspoon raw honey Sea salt to taste Toss all the salad ingredients, except avocado in a bowl until mixed. Add all dressing ingredients, except sea salt in a small jar. Screw the lid on tightly and shake until all ingredients are well mixed. Taste the dressing and if necessary add more of the ingredients. Add salt to taste and shake again. This makes enough for two lunches. If you are packing this lunch, put the salad into two sealable containers. Slice the avocado in half, pour lemon juice on both sides and pack them separately in different containers. Just before serving, slice the avocado without cutting through the peel and then scoop out the flesh onto your salad. Pour the dressing on and enjoy! 7

8 Black Beans & Greens Sweet potato Olive oil 2 sweet potatoes, chopped in cubes 1 onion, diced 2 cloves garlic, minced 1 teaspoon ground cumin 1 cup cooked black beans 4 cups collard greens, sliced in ribbons Sauerkraut Sea salt & pepper Preheat the oven to 400F. Drizzle a baking sheet with olive oil and add the sweet potato cubes. Roll them around on the baking sheet, so they are covered on all sides. Roast in the oven for around minutes until fork tender. Meanwhile, heat coconut oil in a large skillet. Add the cumin, onion and garlic and sauté until translucent, stirring often. Add the black beans to heat them up, stirring carefully as not to mash the beans. Turn of the heat and stir the spinach in until wilted. To serve put the sweet potato cubes on plates and divide the beans and greens mixture on top. Add as much sauerkraut as you like. Drizzle with olive oil and sprinkle with sea salt and pepper to taste. Wednesday Apple Cinnamon Oatmeal Porridge 3/4 cup of water (or nut milk of choice) 1 small apple ½ cup oatmeal 1 tablespoon cinnamon 1 teaspoon maple syrup or raw honey, to taste 1 tablespoon roughly chopped almonds 1 tablespoon flax seed, freshly grounded in a spice grinder 1 tablespoon hempseeds In a small saucepan, bring 1 cup of water to a boil While waiting for the water to boil, chop the apple in small cubes. Once the water is boiling, add apple, oatmeal and cinnamon and stir until well combined. Cook until the oatmeal has absorbed all the water and is done. Pour the oatmeal in a bowl. Stir in your sweetener and top with the almonds, grounded flax and hempseeds. 8

9 Banana Petit Four 1 banana Almond butter (or any other nut or seed butter) 5 dried apricots Slice the banana in 1 slices and put them on a plate Spoon ½ - 1 teaspoon of almond butter on top of each slice Slice the apricots in quarts and add 1 or 2 pieces on top of the almond butter Cabbage Pizza 240 grams shredded white cabbage 60 grams buckwheat flour Pinch of sea salt 3 eggs Olive oil or ghee 1 onion, chopped 2 cloves of garlic, minced 250 grams cremini mushrooms, sliced 2 handfuls of spinach Tamari In a large bowl mix the cabbage, sea salt and buckwheat until all the cabbage is covered with flour Whisk the eggs in a small bowl, then add to the large bowl. Mix with a large spoon or spatula, it will be very sticky! Heat olive oil or ghee in two skillets on medium heat. When the skillets are warm, add the cabbage batter to one and flatten the batter out with a spatula or a spoon into a flat round pizza shape. In the other skillet, add the onion, garlic and mushrooms and stir often. After 4 5 minutes your pizza should be brown on one side and is ready to be flipped. The easiest way to do that is to slide the pizza with the cooked side onto a plate. Put another plate on top of the pizza, flip over and let the uncooked side slide into the skillet. Let is cook until it is also lightly browned for another 3 minutes. When the mushrooms are done, turn the heat off and stir in the spinach to wilt. Serve the veggies on top or next to the pizza. Drizzle with tamari and enjoy! Tip: Leftover pizza makes a fantastic next day lunch, with some sauerkraut and mixed greens on top. 9

10 Thursday Comforting Buckwheat Porridge 1 cup water ½ cup buckwheat flakes ½ teaspoon cinnamon 1 tablespoon chia seeds 1/3 cup blueberries 1 tablespoon shredded coconut In a small saucepan, whisk water, buckwheat and cinnamon together. Bring to a boil and let the porridge simmer for 5 10 minutes, depending on how fast your buckwheat flakes cook. Take off the heat and stir in the chia seeds. Top the porridge with blueberries and shredded coconut. Green Smoothie 1 cup water ¼ cup tablespoon almonds, preferably soaked 1 frozen banana 1 tablespoon chia seeds Large handful of spinach Ice cubes, if you like a very cold smoothie Put all the ingredients in the blender and blend until smooth. Pour in a tall glass and sip away! Cumin Yellow Rice with Bok Choy ½ cup uncooked brown rice 1 teaspoon cumin seeds 1 teaspoon (or more) ground turmeric 1 tablespoon of coconut oil 3 spring onions 1 large bok choy, stems chopped and leaves in ribbons 1 inch piece of ginger, peeled and chopped 1 clove garlic, minced 2 tablespoons tamari 2 eggs 2 tablespoons sunflower seeds Pepper and sea salt to taste 10

11 Mix the rice with the cumin seeds and turmeric in a small pot. Add 1 ½ cups of water and bring to a boil. Then turn the heat on lowest and let it simmer for minutes until the liquid is absorbed and the rice is done. While the rice is cooking, chop all the vegetables and ginger. Heat water in another small pot. Add the eggs and cook for 5 6 minutes for soft boiled eggs. Heat 1 tablespoon of coconut oil in a wok or large skillet. When the oil is hot, add the spring onions, bok choy stems, ginger and garlic. Stir fry until the bok choy starts to soften. Turn the heat of and stir in the tamari. Add the bok choy leaves and stir until wilted. To serve, put the rice on a plate and arrange the vegetables on top. Sprinkle with sunflower seeds and add more tamari, sea salt and pepper to taste. Friday Chia Chai Pumpkin Pudding 4 tablespoons chia seeds 1 cup filtered water 5 tablespoons pumpkin puree - preferable fresh, see recipe below. Canned will work as well! 2 teaspoons freshly grated ginger ¼ teaspoon ground cardamom 1 ½ teaspoon cinnamon Pinch of nutmeg ½ teaspoon vanilla powder 1 teaspoon raw honey For serving (optional) 1 teaspoon of shredded coconut 1 tablespoon of chopped walnuts Ground the chia seeds in a spice grinder. Add 1 cup of water to the blender and add all the other ingredients on top. Blend until smooth and creamy. Pour in a glass jar, screw on the lid and cool in the fridge for at least 1 hour or overnight to enjoy as breakfast the next morning. Serve as it is or top with shredded coconut and chopped walnuts. Roasted Pumpkin Puree 1 pumpkin Preheat the oven on 180C or 350F With a big, sharp knife slice the pumpkin in two and remove the seeds with a spoon. Place the two halves face down on a baking sheet. 11

12 Roast them in the oven for about 45 minutes. They will be done when you can pierce a fork through the skin and the flesh is soft. Remove them from the oven and let them cool until you can handle them. Turn the pumpkin halves around and scoop all the flesh into a bowl, discarding the skin. Using a fork, mash the pumpkin into a puree. Put the puree in a glass jar and store in the fridge for 3 days. You can also freeze the puree for later use. Homemade Chocolate Bark ½ cup coconut oil ¼ cup raw cacao powder 1 tablespoon of honey ½ teaspoon vanilla powder (optional, but fantastic) 1 cup assorted seeds, nuts and dried fruits: almonds, hazelnuts, unsalted pistachios, sunflower seeds, goji berries, cranberries etc. Or use your left over trail mix! Using the double boiler method (heat water in a large pot, hang a smaller pot in there without touching the water), melt the coconut oil and honey and mix well. Take your smaller pot of the stove and whisk in the cacao powder until smooth. Cover a small oven dish with parchment paper. Pour the chocolate on, scraping every last bit out of your pot with a spatula and smooth out. Sprinkle all your nuts, seeds and dried fruits on top. Put your plate in the freezer for 10 minutes or longer in the fridge, until hardened. Break off small pieces and enjoy! Best kept for a few days in the fridge, or longer in the freezer wrapped in the parchment paper and in an airtight container. Roasted Tofu and Vegetables Adapted from: Jaden Hair Steamy Kitchen Hair, Jaden. "Roasted Tofu and Vegetables - Steamy Kitchen Recipes." Steamy Kitchen Recipes. Steamy Kitchen Recipes, 18 Sept Web. 15 Oct Ingredients: 1 package firm tofu 1/2 head broccoli, in florets 1/2 head cauliflower, in florets 3 large carrots, sliced 3 parsnips, sliced 250 grams Brussels sprouts - halved coconut oil 1 avocado sea salt and freshly ground black pepper 12

13 Preheat oven to 200C or 400F. Open the tofu package and drain the water. Give the block of tofu a gentle squeeze to remove excess moisture. Then pat dry with a clean towel. Cut in small cubes. Drizzle coconut oil over the tofu and arrange them on a baking sheet. Put them in the oven. In the meantime, cut the vegetables and toss them with 2 tablespoons of coconut oil. Take the baking sheet out of the oven and arrange the vegetables next to the tofu. Roast for 30 minutes. Then check which vegetables are done (we don t want mushy veggies) and take them out. Flip the tofu. Roast until all vegetables are done and the tofu is nicely browned. To serve: put vegetables and tofu on a plate, season with pepper and salt and serve with avocado slices. Enjoy! 13

14 SHOPPING LIST Vegetables 1 bok choy 1 broccoli 1 cabbage 1 bunch carrots ½ pound Brussels sprouts 1 cauliflower 250 grams cremini mushrooms 1 bunch collard greens 1 cucumber 1 bulb garlic ½ cup green beans 1 head kale 1 head little gem lettuce 1 box mixed salad greens 3 onions 1 bunch parsley 3 parsnip ½ cup peas, fresh or frozen 1 pumpkin 1 bunch radish 2 red pepper 1 cup rocket 1 package fresh sauerkraut Big bag spinach 3 spring onions 2 sweet potatoes 2 zucchini Fruits 3 apples 5 apricots, dried 3 avocados 2 bananas Cranberries, dried, handful 1 bowl blueberries 1 lemon 1 pears 1 bowl raspberries Whole Grains 1 cup brown rice 2 brown rice tortillas ½ cup buckwheat groat flakes 60 grams buckwheat flour ½ cup chickpea flour ½ cup oats 1 cup quinoa Nuts and Seeds 1 cup almonds ¼ cup Almond butter ½ cup Chia seeds Hazelnuts 2 tbsp Flax seeds ¼ cup Hemp seeds ¼ cup Pecans ¼ cup Pistachios ¼ cup Pumpkin seeds ¼ cup Sunflower seeds 1 jar Tahini ½ cup Walnuts Legumes 1 cup black beans 2 cups chickpeas 12 ounces tofu Eggs/Dairy sub 7 eggs Fats/Oils Coconut oil Olive oil Condiments Balsamic vinegar Tamari Superpowers 1 cup goji berries ¼ cup raw cacao, powder 1 tbsp cacao nibs Coconut, shredded Irish moss Herbs/Spices Black pepper Cinnamon Cumin seeds 5 inch ginger, fresh Garlic powder 1 bunch fresh parsley Rosemary, dried Sea salt Turmeric, dried Other Baking Powder 2 tbsp Raw Honey 14

15 References i "Broccoli." The World's Healthiest Foods. The George Mateljan Foundation. ii "Summer Squash" The World's Healthiest Foods. The George Mateljan Foundation. iii "Cabbage" The World's Healthiest Foods. The George Mateljan Foundation. iv Ali, Norlaily Mohd, Swee Keong Yeap, Wan Yong Ho, Boon Kee Beh, Sheau Wei Tan, and Soon Guan Tan. "The Promising Future of Chia, Salvia Hispanica L." Journal of Biomedicine and Biotechnology 2012 (2012):

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