Irritable Bowel Syndrome (IBS)

What is IBS?

Irritable Bowel Syndrome does not cause permanent damage to the colon. It appears as cramping, abdominal pain, bloating, gas and alternating bouts of diarrhoea and constipation. It is uncomfortable and can seriously affect a person's quality of life. Around one in five Australians experiences the unpleasant symptoms of IBS at some time (Source: Better Health Victoria).

Normally when you eat food the muscles of your gastrointestinal tract contract and relax rhythmically, moving food through your digestive system until it exits your body. It's thought that in IBS the contractions are sometimes stronger and longer lasting than normal. As a result food is hurried along the GI tract without being properly digested - causing gas, bloating and diarrhoea. But sometimes the contractions may be weak and short lived, causing constipation. IBS is estimated to affect 11% of the global population, but since there are no biological markers to test for it clinically, it's thought to be largely undiagnosed.

What causes IBS?

The cause of IBS isn't clear, but stress, altered gut bacteria, genetics and food sensitivities may all be involved. Whatever the cause, multiple factors can exacerbate IBS symptoms. These include certain foods, stress, hormonal changes and mood issues such as anxiety and depression. Research has shown that the neurotransmitter serotonin may be important in the symptoms of IBS, by altering the function of nerve cells in the bowel and causing changes in pain sensation and bowel function (Source: Better Health Victoria).

Other bowel complications

Inflammatory Bowel Disease is becoming increasingly common among the population and include: 

• Ulcerative Colitis - usually limited to inflammation of the innermost lining of the large intestine and colon
• Crohn's Disease - causes inflammation anywhere along the digestive tract and can penetrate into the deep layers of the intestinal wall.

Because these are diseases of ongoing inflammation, infection is a prime culprit for the cause. Research also shows they may also be autoimmune disorders meaning that your body reacts as if it is fighting a pathogen when in fact no threat is present.

Coeliac Disease is a condition in which you cannot tolerate gluten, a food protein. In these cases, eating gluten damages the small intestine and causes adverse side effects.

Intestinal Obstruction occurs when the intestines become blocked. As a result, the intestines are unable to complete processing food or pass stool (Source: Health Line).

What can I do?

• see your Doctor for advice - they may suggest certain medications for controlling diarrhoea or constipation
• increase fibre and water intake
• alcohol, nicotine and caffeine can be triggers for some people, cut down or stop completely and see if things improve
• keep a food diary and eliminate foods which cause uncomfortable symptoms
• graze during the day instead of having 3 large meals
• add yoghurt to your diet - a quality yoghurt with the good bacteria, acidophilus or take acidophilus supplements
• do other elimination tests like removing lactose and gluten from your diet - do things improve?
• try supplements like Effervescent Magnesium Ascorbate Crystals, Peppermint Oil or Artichoke Leaf Extract
• Peppermint tea and Ginger tea are known for relaxing stomach muscles
• remember to exercise (Source: Health Arizona and Best Health Magazine).

A personal perspective

I have suffered from IBS for most of my adult life. To make matters worse, when I had a colonoscopy, the surgeon discovered I also have a twisted bowel. I needed to eliminate or drastically reduce the following from my diet:

• full fat products
• highly processed foods
• full cream milk, cheese and dairy- I switched to lactose free and skim
• gluten and/or wheat
• excessive amounts of pasta
• deep fried food

If I keep these foods to a minimum (only splurge once in a while) then I'm OK. After years of suffering excruciating abdominal pain, I now know what the triggers are and avoid them as much as possible. However it isn't always possible to avoid them, i.e. eating birthday cake at your friend's birthday, so I simply have a very small piece and flush it out with lots of water. My general rule of thumb is be good to your gut 80% of the time and allow yourself to be naughty 20% of the time...it's called living!

Previous blog post...Organic Farming

Pasta with braised kale

Kale? Yes kale! Apparently kale is the new superfood It is similar to cabbage or spinach, but better tasting. Well thank goodness for that - I'm not particularly keen on spinach - unless it is in a pastry with ricotta ;)

This serves two and is perfect for lunch or as a side dish.

Ingredients:

• Pasta cooked as per packet instructions - use gluten free pasta if celiac
• 2 heads of kale, stalks removed and set aside
• 1 large onion, peeled and chopped
• ¼ cup good quality olive oil
• 1 tablespoon paprika
• ¼ cup water

Method:

1. Using a vegetable peeler, remove the fibrous stringy outer layer from the stems of the kale and discard
2. Chop the stems along with the kale leaves and place in a medium sized saucepan
3. Add the chopped onion, oil, paprika and water
4. Braise with the lid on over a low heat, stirring occasionally, for 30-40mins
5. Serve over cooked pasta. It's also nice served over chicken or pork too. D-E-L-icious  XD

Chicken Cordon Bleu - Gluten free, Lactose free, low FODMAP

Image courtesy of 4Play - 4 Ingredients

Now before you say…hey, that looks like a professional photo…it is! I made these last night and plum forgot to take a pic. I know…talk about forgetful. But I am being honest here - mine DID look exactly like these, well without the rose petals on the plate of course!

OK these were a W.I.N.N.E.R - even with fussy Mr 12. Now as you know, I don't eat real bread crumbs so I replaced the breadcrumbs with rice crumbs. This served 4 with vegetables on the side.

Ingredients:

• 2 large chicken fillets, sliced in half and beaten until 1cm thick
• 4 rashers of bacon
• 4 slices of tasty cheese (use lactose free if you are lactose intolerant)
• ½ cup rice crumbs, seasoned with salt & pepper

Method:

1. Once you've beaten the chicken fillets to 1cm thick, lay them on baking paper
2. Place the bacon on the chicken breast
3. Place the cheese on top of the bacon
4. Roll up, tucking the ends in, and secure with toothpicks
5. Roll in the rice crumbs until covered, but not too thick
6. Cook in 180 degrees celsius oven for 30-35mins, or until crumbs are golden

D-E-L-icious  XD

4 Cheese Pasta Bake

This pasta bake is made with low-fat heart-smart mince beef, low-FODMAP tomato base and cheeses and also with gluten-free pasta. I would call it the healthiest pasta bake around! The four cheeses make it the delicious dish that it is, in fact it adds quite a twist on the old pasta bake recipes we're all used to. This serves 6-8 generous helpings.

Ingredients:

• 600g lean, low-fat heart-smart mince beef
• 1 onion, chopped (eliminate for low FODMAP diet
• 2 whole cloves garlic (remove after cooking for low FODMAP diet)
• ½ green capsicum
• ½ yellow capsicum
• 1 punnet cherry tomatoes
• 1 jar tomato cooking sauce (garlic and onion free, i.e. Passata)
• ½ chopped red chilli
• Salt and pepper
• 1 tablespoon dried mixed herb (i.e. rosemary, thyme, parsley and oregano)
• 500g pasta of your choice. I used gluten-free macaroni
• 200g low-fat Greek feta cheese, crumbled
• 100g Grana Padano cheese, grated
• 100g Peccorino cheese, grated
• 100g Parmesan cheese, grated

Method:

1. Pre-heat oven to 160 degrees celsius
2. Cook the pasta as per packet instructions
3. Heat oil in a medium sized saucepan and when hot, add onion and garlic (omit if making low-FODMAP) and also add the chilli, stir together 
4. Add the capsicum, herbs, salt & pepper and stir
5. Add the meat and brown through, but don't over do it as it's going into the oven. Once the meat is browned, remove from heat
6. When the pasta is cooked, place it into a large earthenware dish or large oven-proof casserole dish, i.e. Chasseur pot with lid
7. Pour in the browned mince, cherry tomatoes, tomato cooking sauce and mix well
8. Place the crumbled feta on top, then the grated cheeses evenly
9. Spread to make even coverage and cook, with the lid on, at 160 degrees for 20mins
10. To brown the cheese on top, remove the lid, turn the oven to the grill setting and grill on a high heat for about 5-7mins - watching carefully so it doesn't burn the cheese
11. Serve into generous sized bowls and try not to devour the whole thing!

D-E-L-icious  XD

Quinoa and Tuna Salad - low FODMAP and gluten free

I've never bought Quinoa before so I ventured off to the health food store to see what all the fuss was about. I had a few recipes in mind, so ended up buying the black quinoa. It also comes in white and red. Here are two images of before cooking and after cooking...

uncooked

 cooked

It is very important to rinse the quinoa before eating it, however I didn't have a mesh colander with small enough holes so I placed the quinoa in boiling water and let it cook for about 2 mins. In this time it swelled slightly, making it large enough not to slip through the holes in my colander. Then I removed it from the stove, poured it through my mesh colander into a large bowl, replaced the water and put it back on the stove.

This recipe was adapted from two recipes I found. Then I adjusted it so it was low FODMAP for IBS sufferers. This serves 3 generous serves or 4 side dishes.

Ingredients:

• 300g black quinoa, rinsed
• 3 cups water
• 185g tin of tuna (unflavoured)
• 1 tomato, diced
• 2 tablespoons of chopped red capsicum
• 2 tablespoons of chopped green capsicum
• 2 tablespoons of chopped yellow capsicum
• 1 cup mint leaves, finely chopped

Dressing:

• ⅓ cup fresh lemon juice
• ⅓ cup good quality olive oil
• ½ tsp white sugar
• ¼ tsp chopped chilli

Method:

1. Combine the rinsed quinoa and water together in a medium saucepan, bring to the boil then reduce to a simmer for about 15mins or until the water has absorbed
2. Remove from stove, place into a large bowl and let cool
3. In another large bowl, combine the tuna, capsicums, tomato and mint
4. In a small bowl, combine the lemon juice, oil, chilli and sugar and stir until the sugar has dissolved
5. Once the quinoa has cooled, pour it into the bowl with the tuna and vegetables
6. Add the dressing and mix well…D-E-L-icious  XD

Low FODMAP Fast Noodles with Vegetables

Today I was craving noodles for lunch so whipped up this low FODMAP soupy noodly dish which was amazingly yummy. No garlic or onion makes this a healthy meal suitable for IBS sufferers like me. The stock cube I used is Massel's 7 as I recently discovered is a low FODMAP stock. And I replaced my usual sauce of choice - soy - with gluten free Tamari. This serves 1 and takes a total of 15mins from preparation to the table.

Ingredients:

• ½ carrot, peeled and chopped
• 6 green beans, chopped
• 1 tablespoon of thinly sliced red capsicum
• 2 shallots (spring onions) only the green part - chopped
• ½ red chilli, seeds kept in, finely chopped
• 1cm square fresh ginger, peeled and finely chopped
• ½ tablespoon sesame oil
• 1 Massel's 7 chicken stock cube
• 1 and ½ cups hot water (more if you want extra juice)
• Handful of noodles of your choice. I used flat rice noodles

Method:

1. In a medium sized pan, heat the oil and add the chilli & ginger. Stir fry for about 1min to release the flavours
2. Add the carrot and beans, stir fry for 2mins
3. Add the stock cube mixed with water and bring to the boil
4. Once boiling, add the noodles and reduce to simmer for about 5mins
5. Add the capsicum and simmer for a further 2mins
6. Just before serving, add the chopped shallots and Tamari sauce
7. At this step, you could add some cooked chicken or leftover beef if you're craving some meat
8. Serve in a deep soup bowl
9. The noodles will continue to soften and soak up the liquid, so if you want more liquid (as in a soup) add more as required…D-E-L-icious  XD

Potato, Spinach & Tomato Salad - low FODMAP

Here's another low FODMAP recipe for those who suffer from IBS like myself. This was absolutely beautiful. I served it at a party on the weekend, then finished it off the next day. I must admit - I'm not a huge spinach fan (or Silverbeet as some people call it) but this will now be a regular salad for us - as will buying spinach!

Ingredients:

• 1kg new chat potatoes, halved and unpeeled
• 250g tomatoes, cut into wedges
• 15 black olives, pitted, halved lengthways 
• 100g spinach, washed and stalks removed, torn into large pieces
• 1 tablespoon capers, rinsed
• Juice of half a lemon
• 2 tablespoons olive oil
• Freshly ground pepper

Method:

1. Boil the chat potatoes until you can stick a knife in them and they are just soft
2. Place the spinach ontop of the potatoes for only one minute just to wilt
3. Remove potatoes and spinach from the stove, drain the water, and let cool
4. While the potatoes and spinach are cooling, add the lemon juice, olive oil and pepper to a large serving bowl and whisk
5. Add the tomatoes, olives and capers to the serving bowl
6. Once the potatoes and spinach have cooled, gently add them to the serving bowl, being careful not the break the potatoes
7. Stir gently so the dressing coats the potatoes
8. Serve warm or cool...D-E-L-icious  XD

Chicken with rosemary and tomato - low FODMAP

I had grabbed some chicken breast from the freezer this morning, for tonight's dinner, with the intention of making a simple stir fry. However by the time the kids came home and asked what was for dinner - they were disappointed that I was making yet another stir fry!

'Fair enough' I thought. I admit it - I make a lot of stir fries...because they are quick, easy and versatile. But I caved in and began hunting for a chicken recipe which a) I already had the ingredients for; and b) was low FODMAP - suitable for my irritable bowel.

I found a chicken in tomato sauce recipe, which needed adapting for low FODMAP by removing the garlic and onions. Not only is this low FODMAP, it is also low-fat, tasty and easy. This serves 4 and is best served with either pasta, rice, cous cous or mashed potato. Why? Because it has THE BEST SAUCE you've ever tasted!!! We had sauce left over so we grabbed some slices of sour dough and literally plonked the bread into the sauce pan to soak up the juices...then ate it! Yep...it's that kind of sauce.

Ingredients:

• 500g chicken breast
• 1 x 400g can diced tomatoes (no garlic or onion added)
• 1 tablespoon rosemary (I used dried)
• 1 tablespoon capers, drained
• 10-12 black olives, pitted and left whole
• 75ml red wine (optional)
• 1 tablespoon olive oil

Method:

1. Heat the oil in a large saucepan and brown the chicken all over
2. Add half the rosemary, stir to coat, then set the chicken aside on a plate
3. In the same pan add the diced tomato, capers, olives, wine and the rest of the rosemary and bring to the boil
4. Return the chicken to the pan, cover and turn down to simmer for about 20mins, or until the chicken is cooked through
5. Serve with something which will mop up the sauce...pasta, rice, cous cous or mashed potato. I used gluten-free pasta and also added vegetables...D-E-L-icious  XD

Easy meatballs - low FODMAP

I love meatballs. The kids love meatballs. Who doesn't like meatballs? These meatballs are made with low-fat heart-smart lean mince beef and IBS acceptable tomato sauce. This serves 4 with pasta of your choice. You could use gluten-free pasta for celiacs. Or alternatively serve it with rice.

Ingredients:

• 500g lean heart-smart mince beef
• 1 tablespoon gluten-free rice crumbs
• 1 egg
• Tablespoon of sauce or paste of your choice. I find tandoori paste is excellent, but if your tummy can't handle that, a thick sauce of your choice, ie BBQ, thick soy, curry paste, chilli paste, etc
• 2 tablespoons good quality olive oil
• 1 carrot peeled and finely chopped
• 1/2 capsicum finely chopped
• 1 tablespoon celeriac (turnip) peeled and finely chopped
• 1/4 cup stock of your choice
• 680g tomato cooking base (with no hidden ingredients) * see note below
• 1 tablespoon thyme

Method:

1. In a bowl place the egg and whisk briefly, add the mince, sauce/paste and rice crumbs
2. Mix with your hands really well until everything is mixed together
3. In the palm of your hands roll mince into 2cm diameter meatballs. 500g of mince should yield 40-42 meatballs of this size
4. Heat the oil in a large pan and cook the meatballs in batches until browned on both sides. It took me three batches in the pan I was using. It would be faster if you used a large electric frying pan
5. Once you've browned all meatballs on both sides, remove them to a plate
6. To the juices in the pan, add the capsicum, carrot and celeriac (turnip) and the stock
7. Scrape the bottom of the pan so all the bits of browned mince mix with the vegetables and stock
8. Add the thyme and mix well
9. Add the tomato cooking base and mix well
10. Carefully add the meatballs to the sauce, gently pushing them under the surface
11. Bring to the boil, then turn down to a simmer while your pasta or rice is cooking
12. Serve whilst hot either on rice or pasta and your favourite (tummy safe) grated cheese. I used Grana Padano...D-E-L-icious  XD

Note: It's important to check your tomato bases and pasta sauces at the supermarket. Most of them have garlic and onion in them, so if you are following the low FODMAP diet and/or suffer from IBS, you will need to avoid these. This tomato base is the CHEAPEST in Woolworths and is low FODMAP. You can add whatever herbs and spices your tummy can handle while preparing the sauce for your meatballs...or for any bolognaise dish you are making.

Orange & Poppyseed Cake

Would you believe I've never made orange and poppyseed cake before? I love it whenever I eat it, but until now haven't attempted it. It was easy and absolutely beautiful. It takes a little time though, so you need to put aside about 30mins, plus the cooking time of 40-50mins. It is easily adapted to suit lactose intolerant and gluten intolerant people.

Ingredients:

• 1/2 cup milk (I used lactose-free milk)
• 1/3 cup poppyseeds
• 180g softened unsalted butter (I used olive spread, but a dairy free spread will work too)
• 1 cup caster sugar (I used brown sugar)
• 1 tsp vanilla extract
• 3 eggs
• Finely grated zest from 3 oranges
• 1/2 cup freshly squeezed orange juice
• 1 and 1/2 cups plain flour (gluten free for celiacs)
• 2 tsp baking powder

Syrup:

• 1/2 cup freshly squeezed orange juice
• 1/4 cup white sugar (or caster)
• 20g unsalted butter (or olive spread, dairy free spread)
• Zest of 2 oranges

Method:

1. Preheat the oven to 190 degrees celsius. Grease a 24cm cake pan and line base with baking paper
2. Place milk in a bowl and stir in the poppyseeds. Stand for 20 minutes
3. Beat butter, sugar and vanilla in the bowl of an electric mixer until light and pale. Add eggs one at a time, beating well after each
4. Gently fold in zest, juice and poppyseed mixture
5. Sift the flour and baking powder and fold in
6. Spoon the mixture into the pan and bake for 40-50 minutes or until a skewer comes out clean
7. Cool cake in pan for 5 minutes, then turn out onto a plate

For the syrup:

1. Place the syrup ingredients in a small saucepan over a medium heat and stir until sugar has dissolved and butter has melted
2. Turn heat to high and simmer for 2 minutes
3. While the cake is still warm, pierce holes in the top of the cake with a skewer and pour over the hot syrup
4. Peel and thinly slice an orange and decorate the top of the cake and sprinkle with poppyseeds
5. Serve warm or cold.

D-E-L-icious  XD

Chocolate, Almond & Date Balls

My daughter made these as a healthy treat alternative on the weekend and they are AMAZE BALLS! One is not enough so make sure you make enough to feed an army. This recipe makes about 20 balls.

Ingredients:

• 3 cups whole raw almonds
• 3 cups pitted dates
• 2 tablespoons honey
• 2 tablespoons cocoa powder
• 3/4 cup rolled oats
• 2 tablespoons peanut butter
• § pinch grown cinnamon
• 1/2 cup hot water
• 200g shredded coconut

Method:

1. Grind almonds in a food processor until finely chopped (not too small)
2. Add dates, honey, cocoa, oats, peanut butter and cinnamon then pulse until combined
3. Add the hot water and pulse again. Your mixture should develop into a thick, sticky paste
4. Use your hands to roll the mixture into approximately 20 balls
5. Lightly coat the balls in coconut
6. Chill in the fridge for about 30mins before eating.
7. Tip: To keep fresh, store in a container in the fridge for up to two weeks - but they won't last that long! D-E-L-icious XD

Chicken Schnitzel - Gluten Free and Low-Fat

I love a chicken schnitzel, but believe it or not, I've never made it...until now. Unfortunately my tummy doesn't handle stuffing or crumbing well, so I didn't use regular breadcrumbs. I found Orgran Rice Crumbs in the health food section of my supermarket. They are gluten free, wheat free, dairy free, egg free, yeast free, soy free, nut free and vegan. The Rice Crumbs can be substituted for stuffing and crumbing among other uses.

The other thing I did differently is I baked the schnitzels in the oven as I don't like frying in oil. The rice crumbs don't get that lovely golden colour that traditional schnitzels have, but you can rest assure that they taste amazing and are extremely healthy. Why bind yourself up with breadcrumbs and oil when there is a much healthier alternative? This recipe serves 4 and is lovely served with wedges and salad.

Ingredients:

• 500g chicken breast, fat removed, thinly sliced
• 1/2 cup flour
• 1 egg, beaten
• Dash of skim milk
• 3/4 cup Orgran Rice Crumbs
• Spices of your choice
• 3 large, shallow plastic containers

Method:

1. Beat the chicken breast until flat and even throughout
2. In container one add the flour
3. In container two add the beaten egg and dash of milk
4. In container three add the rice crumbs and spices of your choice
5. One at a time, add the chicken to the flour (both sides), then the egg/milk wash (both sides) and finally the rice crumbs (both sides)
6. Place them on a large plate, wrap the plate with gladwrap and place in fridge for at least 20mins
7. Pre-heat oven to 220 degrees celsius
8. Place the schnitzels on baking paper in an oven tray
9. Spray both sides with spray oil
10. Cook for 10-12mins each side depending on the thickness of the chicken
11. Serve with seasoned wedges and salad.  D-E-L-icious  XD

Easy Gluten Free Carrot Cake

This gluten free carrot cake recipe I've adapted from 3 other recipes I've tried over the years. This one is so easy that it doesn't require a cake mixer  It results in a moist, sweet carrot cake that is so delicious that it doesn't require any icing!

Ingredients:

• 125g butter
• 1 teaspoon vanilla
• 1 cup brown sugar
• 2 eggs
• 1 cup grated carrot
• 4 tablespoons natural Greek yoghurt
• 2 cups gluten free flour
• 4 teaspoons baking powder (if you haven't used Self-Raising Flour)

Method:

1. Melt the butter in the microwave
2. Add vanilla and whisk
3. Gradually add the sugar and whisk again
4. Add eggs one at a time, whisking in between and after
5. Add the carrot and then the yoghurt, whisk again
6. Add the sifted flours and baking powder and whisk well
7. Place into a greased, lined loaf tin and bake at 180 degrees celsius for 30-40 minutes
8. The cake is cooked when it's brown on the outside, but still moist inside
9. Remove cake from the oven, but don't remove it from the loaf tin yet - the cake is very moist inside so needs to rest for about 20mins and cool to room temperature.
10. Serve sliced sprinkled with icing sugar...D-E-L-icious  XD