This pork fried rice, from IBS – Free At Last, features a tasty twist on the usual ingredients with peanut butter in the sauce. Dark sesame oil and garlic-infused oil add a delicious stir-fried flavor that’s sure to make this a family favorite. The secret to great fried rice is using cold, left-over rice. The grains will be separate and evenly coated with the sauce, just like your favorite take-out, but you can control the level of seasoning and amount of oil. Prep the ingredients before you start cooking and this recipe will fly together. It’s a great way to use up left-overs, especially rice, meat and the odd bits of vegetables hanging out in the fridge. No left-overs? Buy what you need from the grocery store salad bar on your way home from work.
IBS-Free at Last! Second Edition. Change Your Carbs, Change Your Life with the FODMAP Elimination Diet is a great resource for anyone dealing with fructose malabsorption or wondering if that’s what the problem might be. It features an elimination diet designed to help you figure out whether you’re sensitive to FODMAP carbohydrates, and if so, which ones are causing the symptoms. Even if you were officially diagnosed with fructose malabsorption, you can learn a lot about how to manage your particular circumstances, as no two people are the same when it comes to tolerating different foods. Author Patsy Catsos, a registered dietician who specializes in helping people with IBS and fructose malabsorption, gives step by step instructions about how to complete an elimination diet and learn exactly what foods are causing you problems. The book contains helpful tools, including challenge menus, shopping lists, food lists, and a few recipes.
Learn to read nutrition fact panels to see if the item has FODMAPS, which is especially helpful for foods such as wheat. Contrary to what you might think, wheat can be tolerated if the carbohydrates are removed, but knowing how to recognize when it’s safe to eat it is the trick. One of the many helpful features in the book is a list of common questions people have about IBS, fructose malabsorption, and how to make a low-FODMAP diet work, along with detailed answers from an expert. People often misunderstand whether they are lactose-intolerant and that the best way to find out what your tolerance is to challenge yourself in a controlled experiment.
I highly recommend this book as a great tool for learning how to think about your food in a rational way that will free you to eat the greatest number of things you can tolerate. When you’re on a restricted diet, anything that expands your food choices is a major help. It’s designed as a diagnostic took, though, so the lists of suggested foods are much stricter than the low-FODMAP diet that you are free to follow after completing the elimination diet outlined in the book.
Pork Fried Rice
Serves 5, Adapted from “IBS – Free at Last!”
1/4 cup (60 ml) soy sauce or wheat-free tamari
2 1/2 tablespoons (37.5 ml) smooth peanut butter
1 1/2 tablespoons (22.5 ml) dextrose or 1 tablespoon (15 ml) brown sugar, packed
1 tablespoon (15 ml) rice vinegar or other vinegar of your choice
1 tablespoon (15 ml) garlic infused olive oil
2 teaspoons (10 ml) dark sesame oil
Hot sauce to taste, if desired
2 tablespoons (30 ml) oil, divided
2 large eggs, lightly beaten
1 cup (240 ml or 95 grams) shredded carrots
1/2 cup (120 ml or 65 grams) chopped celery
1 tablespoon (15 ml) fresh ginger, peeled and minced
4 cups (960 ml or 488 grams) cold, cooked rice
1/2 pound (227 grams) cooked pork, cubed (substitute tofu or any meat)
1 cup (240 ml or 82 grams) fresh bean sprouts
1 cup (240 ml or 227 grams) pineapple chunks, drained
1/2 cup (240 ml or 73 grams) cashews, roughly chopped
1 bunch of green onions, green part only, thinly sliced
Combine the sauce ingredients in a small jar with a lid. Tighten the lid securely and shake until blended. Heat half a tablespoon oil in a large pan or skillet. Add the eggs and stir constantly, until the eggs are firm but not browned. Remove the eggs and add the rest of the oil. Heat until a drop of water splatters when it hits the oil. Add the carrots, celery and ginger and sauté until tender. Add the rice and cook until hot and beginning to brown in spots, about 5 to 10 minutes, stirring occasionally. Add the sauce and the remaining ingredients and stir. Continue cooking until heated and serve.