5 Batch Cooking Recipes Perfect for Managing IBS

Living with IBS should not mean sacrificing flavour or convenience in your meals.

Are you looking for delicious and convenient meal options that won't trigger your IBS symptoms? Here are five fantastic batch cooking recipes that are not only IBS-friendly but also bursting with flavour and nutrition. Whether you're meal prepping for the week ahead or simply seeking easy-to-digest meals, these recipes have got you covered.

1️⃣ Low FODMAP Chicken and Vegetable Stir-Fry

Stir-fries are a fantastic option for people with IBS as they are quick to prepare and easily customisable. Use low FODMAP vegetables such as bell peppers, carrots, eggplants and zucchini, and pair them with lean chicken breast or tofu. Serve with rice or rice noodles for a satisfying meal.

2️⃣ Low FODMAP Shepherd's Pie

Create a low FODMAP version of traditional shepherd's pie by browning ground turkey or beef in a skillet with low FODMAP vegetables such as carrots, peas, and green beans. Season the mixture with herbs like rosemary and thyme, ensuring they are FODMAP-friendly. Transfer the cooked mixture to a baking dish and top it with mashed potatoes made using lactose-free milk and butter. Bake until the potatoes develop a golden brown crust. Serve the shepherd's pie in individual portions for a comforting and satisfying meal that won't upset sensitive stomachs.

3️⃣ Low FODMAP Chicken and Vegetable Soup

Begin by simmering chicken breast, carrots, zucchini, and spinach in a homemade chicken broth or Massel Chicken Flavour Liquid Stock, which is free from garlic and onion. Infuse the broth with low FODMAP herbs like thyme and bay leaves for added flavour. Avoid high FODMAP vegetables like onions and garlic, opting instead for garlic-infused oil to enhance the soup's taste. Once the chicken is cooked through and the vegetables are tender, season the soup with salt and pepper to your liking. Serve the nourishing soup piping hot, providing comfort to sensitive digestive systems. For added convenience, portion the soup into individual containers and freeze for easy-to-reheat meals throughout the week.

4️⃣ Chicken and Gluten-free Gnocchi Pasta Bake

The ultimate comfort food, creamy and hearty, this dish is perfect for any occasion. To start, cook gluten-free gnocchi (such as Simply Wize Gnocchi) until it reaches the perfect al dente texture. Meanwhile, sauté tender chicken breast pieces until they turn a delicious golden brown. Next, prepare a flavourful sauce by combining lactose-free cream, Parmesan cheese, and a hint of nutmeg. Mix the sauce with the cooked gnocchi and chicken, ensuring that every bite is infused with creamy goodness. Finally, top the dish with a generous amount of shredded mozzarella cheese and bake until it's beautifully golden and irresistibly bubbly. Garnish with fresh parsley for a pop of colour and flavour. 

 5️⃣ Peanut Satay Lettuce Wraps 

Prepare a delicious and nutritious batch of Peanut Satay Lettuce Wraps with Eskal Peanut Satay Sauce! Begin by sautéing a generous amount of ground chicken or turkey with a colourful array of diced vegetables, including onions, carrots, and water chestnuts, until they're tender and fragrant. Then, introduce the star of the show – Eskal Peanut Satay Sauce – and let it work its magic as it infuses the dish with its rich, nutty flavour profile. Allow the mixture to simmer gently, allowing all the flavours to meld together beautifully. Finally, serve this mouth-watering concoction nestled within crisp lettuce cups for a delightful contrast of textures and tastes. 

In conclusion, these batch cooking recipes provide a convenient and practical solution for individuals managing IBS. By focusing on low FODMAP ingredients and mindful cooking methods, these recipes prioritise digestive health without sacrificing flavour or enjoyment. From hearty classics like Shepherd's Pie to lighter options like Peanut Satay Lettuce Wraps, there's a dish for every craving and dietary need. Incorporating these recipes into your meal prep routine can simplify your week and ensure that you have nourishing and delicious meals on hand whenever hunger strikes. Happy cooking and happy eating!

This article was written by FodShop Marketing Manager & Accredited Practicing Dietitian Crystal Wong.