CLINIC. Welcome to week 6 of our IBS Programme. You should feel healthier and be looking forward to living with controlled IBS.

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1 CLINIC Welcome to week 6 of our IBS Programme. You should feel healthier and be looking forward to living with controlled IBS. We hope you have enjoyed the menu s and will continue to use them and the training. We have added more menus this week for you Caroline Ultimate Health Clinics Ireland

2 WEEK 6 SUPPLEMENTS TO BE TAKEN: Please continue with the Ankaa B1 supplement TAvailable from the distributors below or call DISTRIBUTORS: Blossom Ennis Clare Quirkes Pharmacy Tel Castlecomber Kilkenny Tel McGrotty s Medical Hall McElwee Pharmacy Ennistymon Clare Tel Portlaoise Laois Tel Satmya Killaloe Clare Mountmellick Laois Tel Tel: Horan s Health Fogarty (Wallace) Pharmacy Listowel Kerry Tel Kilmallock Limerick Tel Killarney Kerry Tel Scanlons Pharmacy Ennis Road Limerick CH Pharmacy Tralee Kerry Tel Tel Energie Fitness Slice of Life Dooradoyle Limerick CastleIsland Kerry Tel Tel Health Living Centre Athy Kildare Glin Pharmacy Tel Glin Limerick Tel O Shea Pharmacy Castletroy Pharmacy Kilkenny Kilkenny Tel Castletroy, Limerick City, Limerick Frawleys Pharmacy Rathdowney Laois Tel DO 1. Follow the eating plan exactly. 2. Drink at least 8 large glasses of plain bottled or filtered water. 3. Remove all skin and fat from meat and poultry. 4. Follow the exercise plan DON T 1. Drink alcohol, soft drinks fruit juices or beverages with sugar or milk. 2. Use artificial sweeteners. 3. Buy sad looking fruit or vegetables or any foods past their sell by date. 4. Be tempted by offers of snacks or other foods this programme is for your benefit. 5. Gulp your food. Instead, take time to savour its smell, taste and texture, chewing slowly and thoroughly.

3 IBS DIET 6TH WEEK DAY 1 Cornflakes Fruit, nuts and cows milk Rice cakes or rice bread (toasted) with sugar-free jam and butter Turkey breast Mixed salad Jacket potato and soured cream Beef Stroganoff (See recipes) Mashed potatoes Carrots Please call if you have any issue or need advice DAY 2 2-egg cheese omelette Rice bread (toasted) with butter and sugar free jam Lentil soup (See recipe) Jacket potato and grated cheese Cheesy Brown Rice Pie (See recipe) Courgettes Carrots Please call if you have any issue or need advice

4 IBS DIET 6TH WEEK DAY 3 Chopped fruit and nuts and natural yoghurt Rice bread (toasted) with butter and sugar free jam Potato and Cheese bake (See recipe) Green salad Yoghurt Roast Chicken (See recipe) Rice Mange-touts Cauliflower Please call if you have any issue or need advice DAY 4 2 poached eggs and grilled tomatoes with rice bread (toasted) Grated Cheese Courgette and Cauliflower Salad (See recipe) Jacket Potato Speedy Vegetable Soufflé (See recipe) Mange touts Carrots Cauliflower Please call if you have any issue or need advice

5 IBS DIET 6TH WEEK DAY 5 Rice Krispies with chopped fruit and nuts and cows milk Rice bread (toasted) with butter and sugar free jam DAY 6 Carrot and Courgette Soup (See recipe) Root Vegetable Salad Trout with Mustard Sauce (See recipe) Mashed Potatoes Peas Green Beans ½ Grape Fruit 2 Rounds of cheese on rice bread (toasted) Greek Salad (See recipe) Nachips (Corn chips) Plaice with yoghurt and nut (See Recipes) Spinach and rice DAY 7 Fruit Salad with chopped nuts and yoghurt Rice cakes or rice bread (toasted) with butter and sugar free jam Ricotta Stuffed Courgettes (See recipes) Green Salad Spinach and Egg Bake (See recipe) Jacket potato Carrots

6 PLAICE WITH YOGHURT AND NUTS 750g (1 ½ lb) plaice fillets 2 bananas, sliced 75g (3oz) almonds 25g (1oz) chopped almonds to garnish Sauce 50g (2oz) margarine 50g (2oz) corn flour 300ml (½ pint) milk 3 tbsp natural yoghurt Freshly ground black pepper to taste > Place the fish in a greased, shallow ovenproof dish. Cover and bake in preheated oven at Gas Mark 4 (180 degrees, 350F) for 10 minutes. > Remove the fish from the oven and arrange the banana and almonds over the fish. > Melt the margarine in a pan and stir in the corn flour. Cool for 1 minute and gradually add the milk until the sauce thickens. Remove from the heat and stir in the yoghurt. > Season the fish with the black pepper. > Pour the sauce over the fish and return to the oven for 15 minutes. Garnish with the chopped almonds. BEEF STROGANOFF 2 tsp oil 25g (1oz) butter 1 medium onion, finely sliced 100g (4oz) red pepper chopped ½ beef stock cube 150ml (¼ pint) boiling water 1 level tsp tomato puree 450g (1lb) fillet of beef, cut into thin strips 6 level tbsp soured cream Freshly ground black pepper to taste > Heat half the oil and half the butter in a non-stick frying pan. Add the onion, and cook over a low heat, stirring frequently until soft. Stir in the peppers. > Dissolve the stock cube in the water, stir in the tomato puree, and then add to the pan. Boil rapidly until the liquid is reduced to about 50ml (2fl oz). Tip the reduced liquid into a bowl and set aside. > Heat the remaining oil and butter in the pan and add the meat, which should all fit easily in the pan in a single layer. If necessary, cook in 2 batches. > Cook over a fairly high heat for about 3 minutes on each side until the outsides are browned. Shake and toss the pan frequently as the meat cooks. > Add the vegetables mixture and heat through. Stir in the soured cream and season. Heat through but do not boil. Serve immediately.

7 CHEESY BROWN RICE PIE Serves 6 170g (5 ½ oz) brown rice, cooked 250g (8oz) mature Cheddar, grated 4 Tbsp Parmesan Cheese 2 spring onions, chopped 2 courgettes, grated 1 red pepper, diced 315g (10oz) tin cut asparagus, drained and chopped 3 tbsp pine nuts, toasted 3 eggs, lightly beaten 200g (6 ½ oz) natural yoghurt Salt and black pepper > Preheat the oven to Gas Mark 5 (190 degrees, 375F). > Combine all the ingredients in a bowl and mix well. Season to taste. > Turn the mixture into a greased 23cm (9 inch) spring-form tin. > Bake for 40 minutes until firm and golden. Leave in the tin for 5 minutes before removing. > Serve hot or cold. Ideal for picnics. YOGHURT ROAST CHICKEN 225ml (8fl oz) natural yoghurt 2 tsp curry powder (mild, medium or hot as preferred) ½ bunch fresh coriander, finely chopped 1 tbsp grated fresh root ginger 3 garlic cloves, crushed 1 x kg (3-4lb) oven-ready chicken > Combine the yoghurt, curry powder, coriander, ginger and garlic. > Rub all over the chicken, cover and set for the 1-2 hours. > Place the chicken in a roasting tin with the yoghurt sauce and bake in a preheated oven Gas Mark 4 (180 degrees, 350F) for 1¼-1½ hours. > Transfer the chicken to a serving dish and keep warm. > Stir together the remaining chicken juices and yoghurt sauce in the roasting tin and boil rapidly to reduce, if necessary. > Serve the chicken with the sauce.

8 TROUT WITH MUSTARD SAUCE 4 rainbow trout (350g/12oz each), cleaned Freshly ground black pepper 2 tbsp vegetable oil 50g (2oz) butter 4 tbsp chopped onion 150ml (¼ pint) single cream 3 tsp Dijon mustard 1 tsp lemon juice 1 lemon and parsley to garnish > Heat the grill to moderate. Pat the trout dry and season them inside. Then brush them with half of the oil and grill for 5 minutes each side until cooked right through. > Meanwhile, heat the butter with the remaining oil in a frying pan, add onion and cook until softened. > Stir in the cream, mustard to taste, lemon juice and seasoning. Cook gently 2-3 minutes without boiling. > Place the trout on a warm serving dish. Spoon over the sauce and serve with lemon wedges and parsley. SPEEDY VEGETABLE SOUFFLÉ 225g (8oz) cooked potatoes 50g (2oz) cooked cauliflower 50g (2oz) cooked Brussels sprouts 50g (2oz) cooked swede 50g (2oz) cooked carrots 1 tbsp cream 3 eggs, separated 100g (4oz) hard cheese, grated Freshly ground black pepper > Preheat the oven to Gas Mark 7 (220 degrees, 425F). > Lightly grease an 18cm (7inch) soufflé dish with butter or margarine. In a bowl finely mash together all the vegetables and beat in the cream, egg yolks and cheese. Season to taste. > Whisk the egg whites stiffly. Lightly but thoroughly fold them into the vegetable and cream mixture. > Spoon into the prepared dish and bake for 20 minutes or until well-raised and lightly coloured on top. > Serve immediately with salad.

9 POTATO AND CHEESE BAKE 750g (1 ½ lb) potatoes, peeled 50g (2oz) polyunsaturated margarine 2 medium onions, finely chopped 25g (1oz) corn flour Freshly ground black pepper to taste ½ tsp dried mixed herbs 350ml (12fl oz) milk 225g (8oz) Cheddar cheese, finely grated > Preheat the oven to Gas Mark 4 (180 degrees, 350F). > Boil and mash the potatoes. Place them in a medium mi9xing bowl and set aside. > Lightly grease a medium ovenproof dish with a teaspoon of the margarine. > Melt the remaining margarine in a saucepan over a moderate heat. Add the onions and fry until soft and golden. Remove the pan from the heat and using a wooden spoon stir in the corn flour, black pepper and herbs to make a smooth paste. > Gradually add the milk, a low heat, stirring constantly, for 4-5 minutes or until the sauce is smooth and thick. Add 175g (6oz) of the cheese and cook until it has melted, stirring all the time. Gradually pour the cheese sauce over the potatoes, beating constantly with a wooden spoon until the mixture is smooth. > Turn the mixture into the prepared dish and smooth down with the back of a spoon. Sprinkle with the remaining cheese. Place the dish in the centre of the oven and bake for minutes or until the top is golden brown. > Serve immediately. SPINACH AND EGG BAKE Serves 2 350g (12oz) frozen chopped spinach 2 eggs 8 tsp single cream Freshly ground black pepper to taste 25g (1oz) low-fat cottage cheese, grated > Preheat the oven to Gas Mark 4 (180 degrees, 350F). > Boil the spinach, according to the instructions on the packet. Press into a sieve to drain the excess water. Divide the spinach between two dishes and make a deep well in the centre. Break an egg into each well. > Spoon 4 teaspoons of cream over each egg and season well with pepper. Bake for 20 minutes. Remove from the oven, sprinkle with the cheese and place under a grill for 1-2 minutes. > Serve immediately.

10 RICOTTA STUFFED COURGETTES 78 medium courgettes Freshly ground black pepper 2 tbsp olive oil 1 medium onion, finely chopped 1 clove garlic, crushed 175g (6oz) ricotta cheese 2 tsp dried basil 1 (400g/14oz) can chopped tomatoes 1 medium onion, finely chopped 1 tsp dried mixed herbs 3 tbsp wheat-free breadcrumbs Fresh basil sprigs to garnish > Score the courgettes lengthways with the prongs of a fork and then cut in half lengthways. Scoop out the flesh and reserve leaving a thin margin of flesh so that the skin does not break. Blanch the courgette shells in boiling water for 10 minutes. Drain, and then stand skin-side up on absorbent paper. > Heat the oil in a frying pan, add the medium chopped onion, garlic and reserved courgette flesh. Fry gently for 5 minutes until soft and son with black pepper and stir well. Fill the courgette shells equally with the ricotta mixture. Gently fry the remaining onion in a frying pan until soft, add the tomatoes and fry for 1 minute. > Pour into the bottom of an ovenproof dish, which is large enough to hold the courgette in a single layer. > Place the courgettes side by side on top of the sauce, with the filling face upwards, and sprinkle with wheat-free breadcrumbs. > Bake in the oven at Gas Mark 6 (200degrees, 400F) for 20 minutes. > Serve hot, garnished with plenty of basil sprigs. LENTIL SOUP 50g (2oz) butter 1 carrot, chopped 1 onion, chopped ¼ turnip, diced 1 large potato, diced 100g (4oz) lentils 2 tbsp chopped fresh parsley 600ml (1 pint) milk 300ml (½ pint) chicken stock Freshly ground black pepper 150ml (¼ pint) single cream > Melt the butter in a pan and gently fry the vegetables for 10 minutes. > Add the lentils, parsley, milk and stock, and season with pepper. Bring to the boil, cover and simmer for a 1-hour. Cool slightly, liquidize and stir in the cream > Serve hot.

11 CARROT AND COURGETTE SOUP 50g (2oz) butter 1 onion, chopped 225g (8oz) carrots, chopped 225g (8oz) courgettes, chopped 40g (1 ½ oz) corn flour 450ml (¾ pint) milk (or soya milk) Freshly ground black pepper Pinch of nutmeg 75g (3oz) Cheddar cheese, grated > Melt the butter in a pan, and then add the onion, carrots and courgettes. > Cover and cook for 5 minutes over a low heat until soft. > Add the flour, and then gradually blend in the stock and milk. > Season and add nutmeg, bring to the boil and simmer for 20 minutes. > Liquidize the soup and serve hot sprinkled with grated cheese. GREEK SALAD ½ cucumber, thickly sliced 1 small onion, sliced 4 large tomatoes, sliced 4 black olives 100g (4oz) feta cheese, drained and cut into squares 4 tbsp lemon juice 2 tsp chopped fresh oregano ½ small iceberg lettuce, shredded > Cut the cucumber slices into quarters and place in a bowl with the onion, tomatoes, olives and cheese. Mix well. > Combine the oil, lemon juice and oregano and blend together thoroughly. Place the lettuce in a glass bowl and spoon the salad ingredients on top. > Pour the dressing over.