Do you suffer from winds, burping, cramps, heartburn, constipation and/or diarrhoea as well as bloating? Then this book is for you!
Having a sensitive tummy or super sensitive tummy (IBS – irritable bowel syndrome) can be one of the most debilitating health issues to deal with. In Food for Sensitive Tummies, Gabi and Cath show you how you can cut down on the ingredients and food that cause you problems and still prepare a whole range of recipes that are simple, affordable and delicious to eat.
From fresh and healthy breakfast ideas, to wholesome mains such as Butternut, Aubergine and Rocket Lasagne, cooking for sensitive tummies has never been so easy. Straightforward and authoritative advice from two of South Africa’s leading dietitians means it’s never been so easy to learn how to treat your tummy well.
Take a sneak peak here:
Fish with Broccoli Cheese Topping
1 broccoli head, cut into florets
100 ml ( 2 5 c) water from cooking
100 ml ( 2 5 c) low-fat milk
30 ml (2 Tbsp) cornstarch (Maizena)
1 ml ground nutmeg
1 large egg
30 ml (2 Tbsp) finely chopped chives
3 leeks, washed and thinly sliced
15 ml (1 Tbsp) butter
15 ml (1 Tbsp) olive oil
2.5 ml (1 tsp) salt
600 g (4 portions) fresh hake or fish of your choice, filleted and skinned
2.5 ml (. tsp) fish spice mix of your choice
60 ml (. c) grated Cheddar cheese
1. Adjust the oven rack to the middle position and preheat the oven to 200°C.
2. Steam the broccoli until just done.
3. Spoon into the bowl of a food processer. Leave to cool while making the cheese sauce.
4. In a saucepan, heat the broccoli water and milk to boiling point.
5. Meanwhile, mix the cornstarch in a cup with a little cold water to make a smooth, thin paste.
6. Add a little of the hot milk to the cornstarch paste and stir vigorously to prevent lumps from forming.
7. Pour into the rest of the hot milk and stir until the sauce thickens.
8. Add the nutmeg and pour over the broccoli in the food processor.
9. Add the egg and pulse until blended, but still lightly textured.
10. Stir in the chopped chives.
11. Sauté the sliced leeks in the butter and oil mixture.
12. Lightly season with the salt and then dish the softened leeks into a 30cm x 20cm shallow ovenproof dish.
13. Season the fish lightly on both sides with fish spice and arrange on top of the leeks.
14. Spoon the broccoli mixture over the fish.
15. Sprinkle the cheese over the dish.
16. Bake for 35-45 minutes.
17. Serve with a large salad or two cooked vegetables and mashed potato.
Fish is a good source of lean protein. Aim to include fish at least two to three times per week.
Super sensitive tummy notes
Worried about the lactose content? For those who are sensitive, lactose has been found to aggravate IBS symptoms when more than 12g of lactose is consumed per day. However, each person has their own tolerance level for lactose. Each serving of this dish only contains 1.4g of lactose from the milk, a very small amount, but if you are sensitive to lactose you may want to use lactose-free milk.
NUTRIENTS PER SERVING (400 g)
One serving is equivalent to 1 carbohydrate, 4 proteins and 2 vegetables.
Energy 1413 kJ • Protein 35.5 g • Carbohydrates 19.2 g • Total sugar 4.2 g • Added sugar 0 g
Total fat 13.2 g, Saturated fat 4.7 g • Fibre 4.7 g • Sodium 602 mg
Gabi Steenkamp has extensive experience as a private practicing dietitian, being not only involved in patient consultations but also in nutrition consulting within the food industry. Her in-depth nutrition knowledge, practical experience and exposure to the food industry make her the ideal person to ensure that food labels in South Africa are compliant with the new food labelling regulations. She currently practises in Johannesburg, and is regarded as an extremely practical and down-to-earth dietitian. She regularly is a keynote speaker and being an excellent presenter, she has done numerous nutrition wellness seminars for many companies. She has also written various articles in the popular and professional press and has presented workshops and lectures on nutrition-related topics at nutrition congresses.
Catherine Day is a Registered Dietitian (BSc Med Hons) with an added honours degree in Medical Physiology. Her passion lies in combining her understanding of the human body and knowledge of nutrition and food by teaching clients how the nutrients we take in can affect our health.
- Food for Sensitive Tummies by Gabi Steenkamp, Cath Day
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