What I Eat in a Day with Celiac Disease & IBS
*Disclaimer: “What I eat in a Day” with Celiac Disease and IBS was submitted by Jamie Wlodarczak, a patient with Celiac Disease and IBS. The opinions stated in this article should not replace the advice of your healthcare professional.
When I was diagnosed with Celiac Disease more than 10 years ago, I remember thinking about how I could never eat some of my favourite foods again. But as time passed, I learned how to adapt my favourites so that could still enjoy them and stay healthy.
A couple of years later, I was also diagnosed with IBS. One of the best ways to treat IBS is with a low FODMAP diet. So once again, I had to go through the process of adapting some of the foods I loved to my new way of eating. Eventually, I learned how to adapt some of my favourite old recipes, as well as new ones that I find, to be gluten free, FODMAP friendly and still full of flavour!
There are some great products out there that help, such as gluten free flour blends, garlic and shallot infused olive oils and low FODMAP soup bases. Thanks to online shopping, they are now more accessible than ever. It does take some trial and error (trust me, I have had some disasters) but don’t be afraid to get into the kitchen and find what works for you.
It can be hard to learn a new way to eat and cook. It will get frustrating at times and, at some point, you will long for the days when it was simpler. However, if you are kind to yourself, roll with the mishaps, celebrate the successes and have fun with experimentation, you to can get back to (or start) having fun in the kitchen!
Below are a few of my favourite, recipes for breakfast, lunch and dinner that are quick, healthy and delicious to get you started.
Breakfast: Potato, Kale and Bacon Hash
- ½ cup (approximately 6-8) baby potatoes
- ½ cup chopped kale
- 1 slice of bacon chopped into pieces OR 1 tbsp of pre-cooked bacon crumbles
- 1-2 tsp olive oil (if using pre-cooked bacon crumbles)
- 2 eggs
Blanch the potatoes
You can blanch multiple servings of potatoes in advance and store in the refrigerator in order to save time in the morning
- Add potatoes to a pot
- Fill the pot with cold water to cover the potatoes
- Add a pinch of salt to the water
- Set the pot on the stove on high heat until the water comes to a boil
- Let the potatoes boil until they can be easily pierced with a knife, usually about 5-10 minutes. Let cool and store in an airtight container in the refrigerator until needed (approximately 5 days)
Make the hash
- Slice blanched potatoes in half or quarters depending on the size (ensure all potatoes are the same size)
- In a small frying pan on medium heat-high heat, cook the chopped bacon until just cooked through, but not yet crispy (If using pre-cooked bacon crumbles, add to the frying pan and heat for 1-2 minutes)
- If using pre-cooked bacon crumbles, add olive oil to the pan
- Once the oil is hot, add the sliced potatoes, cook until browned and heated through (about 5-7 minutes)
- Add the chopped kale, and sauté until bright green, approximately 1-2 minutes
Serve hash with poached or fried eggs on top and enjoy!
Lunch: Easy Cobb Salad
- 1-2 cups of washed, dried and chopped romaine lettuce
- ¼ cup of cherry tomatoes, sliced in half
- ¼ cup chopped cucumber
- 1/3 cup of shredded pre-cooked chicken (can use store bought rotisserie chicken)
- 2 tbsp crumbled blue cheese
- 1 tbsp booked crumbled bacon
- 1 hard boiled egg chopped
- 2 tbsp Balsamic vinegar
- 2 tbsp Olive oil
- 1 tsp mustard
- Salt and pepper
To make vinaigrette combined all ingredients in a small jar and shake until combined
Combine all the salad ingredients and dress with vinaigrette to taste
Dinner – Teriyaki Salmon with Kale Rice
- 1 200-300g salmon filet
- 3 – 4 stalks of kale
- ¾ cup white rice
- 3 tbsp gluten free soy sauce
- I tbsp garlic infused olive oil (ensure to use a certified low FODMAP garlic infused olive oil)
- I tbsp brown sugar
- 1/4 tsp puréed ginger
- 2 tsp rice wine vinegar
- Combine all marinade ingredients and whisk
- In an oven proof baking dish, lay a large piece of aluminum foil and place the salmon in the middle, bend the side of the foil up in order to catch the marinade. Pour the marinade over the salmon, and make a foil packet by bringing the 2 long edges together and twisting, then roll each short end towards the centre to seal the packet.
- Let the salmon and marinade sit for a minimum for 20 minutes up to 2 hours
- Pre-heat oven to 350°F
- Put the entire baking dish, with the foil packet containing the salmon and marinade into the oven
- Bake until salmon flakes easily (usually about 10-15 minutes depending on the thickness of your salmon)
- Wash the rice and cook according to packet instructions (can use a pot, rice cooker or Instant Pot)
- Wash and dry the kale, separate the kale leaves from the stalks (the stalks can be bitter), chop the kale leaves and place into a large bowl
- Drizzle the copped kale with olive oil and massage the oil into the kale to ensure all the kale is fully coated
- Sprinkle kale with salt and toss
- Once the rice has cooked, add the chopped kale into the pot on top of the rice and replace the top, allow kale to steam from the heat of the rice for 2-3 minutes
Toss the kale and rice together, and serve with the salmon.