Recipes

ibs sister marg

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Blueberry Oat Flax Bars

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1. Preheat the oven to 375 degrees. Grease an 8×8 baking dish with 1 tablespoon of melted coconut oil.

2. In a saucepan, combine the blueberries, 6 packets of stevia, 2 tablespoons of coconut sugar, 1/4 cup of Orange Juice, and add 1/4 cup of water. Set to medium-high heat and bring to a boil. Upon boiling, fold in the tablespoon of vanilla extract and gluten-free flour mixture. (You can use cornstarch, regular flour, or any other kind of flour for this step). Combine and stir, allowing for the sauce to thicken as it boils. Remove from heat and set aside.

4. Spread half of the batter from the mixing bowl in the greased pan. Smooth to ensure the bottom of the pan is fully covered. Using a spatula, empty the blueberry mixture from the saucepan on top of the layered pan. Lastly, cover the blueberries with the remaining half of the batter. (I found it a little harder to spread the batter evenly over the warm blueberry mixture. It may be because I modified the recipe, but it did NOT matter. It was so amazing. More like a crisp, rather than a bar.)

5. Bake for 30 minutes, and allow to cool before cutting into bars.

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Bacon Wrapped Avocado Salmon Bites

(Per one bite. To make a bigger bite, double the bacon to wrap and the stuffing).

1 slice of turkey bacon- 25 calories

1 slice of avocado or a dollop of guacamole- 20 calories

1 oz. of salmon or however much you would like to taste- 45 calories

Total bite: 90 calories!!! & DELICIOUS! Enjoy 🙂

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Candied Ginger

http://food52.com/blog/8803-homemade-candied-ginger

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Orange Ginger Glazed Carrots

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1 lb. of baby carrots

1 teaspoon grated orange rind

1/4 cup of fresh orange juice

2 teaspoons of coconut oil (in place of butter, IBS Friendly 🙂

2 teaspoon of organic honey

3 tsp. of freshly grated ginger

1/4 teaspoon of salt

1/8 teaspoon of pepper

Stir together all ingredients and 1 cup of water in a medium saucepan over medium heat, and bring to a boil. Reduce heat and simmer, stirring occasionally, 30 to 35 minutes or until liquid is evaporated and carrots are glazed over.

Kale Chips

Kale Chips

Preheat oven to 350 degrees.

Line a baking sheet with parchment paper (aluminum foil works too).

Bag-of-Kale

Take a bag of Kale for cooking, and remove the thick stems from the leaves and break into bite size pieces. Place on the baking sheet.

Drizzle with olive oil and sprinkle with sea salt. (I used about 2.5 tablespoons for the whole bag).

Bake for 15 mins, and you have a super healthy snack!

Friend, Family, & IBSsister Friendly Meatloaf

Non-IBS vs. IBS Sister
Non-IBS vs. IBS Sister

Preheat oven to 350 degrees.

Heat 1 tbsp. of olive oil & sauté 1/4 cup of finely chopped onions & 2 garlic cloves, minced, until lightly browned.

Mix together, using your hands, one pound of lean ground  beef or ground turkey, one egg (or 3 tbsp. of egg whites), 1/4 cup of chopped parsley, 1/4 cup of chopped basil, & 3/4 cup of oatmeal.

Take out how much of the mixture you want to be “IBS Friendly” (see image, the right side of the dish). Optional to splash a little olive oil on it, & place on a piece of aluminum foil in a shallow pan & make a “wall”, see above. Top with HFCS-free ketchup.

Now, add the sautéed onion & garlic, 2 tbsp. of Parmesan cheese, to the remainder of the meat, & mix with your hands. Shape remaining mixture in the pan, spread a small can of tomato sauce over, & top with a dusting of Parmesan cheese.

Bake for 45 mins to 1 hour. Yum!

Healthy Baked Zucchini Chips

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Zucchini Chips

Preheat oven to 425 degrees

Slice zucchini into 1/4 inch, I used 3 zuchs in photo above

Grease & lay out chips on baking sheet. I used Trader Joe’s Canola Oil Spray

Can spray chips with oil of choice, and sprinkle with salt & pepper

Bake for 30 mins, enjoy!

(If you want crispier chips & have more time, preheat your oven to 225 degrees & bake for 2 hours)

Green Goddess Smoothie

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IBS Sister aka Green Goddess

1 sliced, frozen banana

1 cup of spinach

1 tbsp. of ground flaxseed

1.5 cups of milk of choice

1/4 cup of oats

1 tbsp. of natural peanut butter (if your IBS can tolerate peanut butter)

1 cup of green tea (optional)

1 packet of stevia

Blend and grate, enjoy!

My low-FODMAP, gluten free, dairy free, healthy lunch. See the ingredients below!

Toasted Turkey Sandwich & Red Grapes
Toasted Turkey Sandwich & Red Grapes

 Throw some Udi’s Gluten free bread in the toaster, add your gluten free deli turkey meat, mustard of choice, baby spinach leaves, & sliced tomato. I also like to sprinkle pepper & oregano in the sandwich for added flavor. Add your organic grapes (any color) on the side, or any other low-FODMAP fruit such as cantaloupe, strawberries, pineapple, etc.!  & VOILÀ! You have an easy lunch that won’t wreak havoc on your IBS Sister Self! Happy Lunching!

My favorite meal is breakfast, & my favorite IBS Friendly Breakfast is sure to satisfy!

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All ingredients shown above are from Trader Joe’s. TJ’s is an awesome place for a Sister to shop because they do not use GMO’s in any of their products & have lots of organic options.

Starting off with my favorite staple breakfast item, the dairy AND gluten free pancakes. Yes, you heard right! For 240 calories, pop these bad boys in your toaster and you are set. I also use their maple syrup lightly, and top with TJ’s mixed berries found in the freezer section.

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My next favorite item is TJ’s turkey bacon, I use the peppered kind! Next are the egg whites with a little soy cheese (lactose free), and my Dad taught me to love ketchup on my eggs! But just make sure you choose a kind without High Fructose Corn Syrup! HFCS is a big no no for a Sister.

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Last but not least, a little OJ on the side 😉 There’s something magical about bacon & OJ. If you are following a low FODMAP diet, just make sure to keep your OJ to a 100 ML glass or less.

With fall around the corner, this breakfast is sure to become a hit in your household, for you & your IBS-free family! See the full shopping list below!

Trader Joe’s Shopping List for my Favorite IBS Friendly Breakfast

1 box of dairy & gluten free Homestyle waffles, freezer section

1 bag of organic mixed berries, freezer section

1 package of uncured peppered turkey bacon

1 bottle of Maple Syrup

1 carton of egg whites

1 bag of blended soy cheese

1 carton of OJ

1 bottle of organic ketchup

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