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Sneak Preview: The IBS Elimination Diet and Cookbook

In just over a month, The IBS Elimination Diet and Cookbook (Harmony Books) will be released. It's available for pre-order already! This new project is an expanded and revised edition of my original, 8-step FODMAP elimination and reintroduction program, first published in 2009 as IBS—Free at Last! (Pond Cove Press). The heart of the book is still the 8-step program for IBS sufferers and lists of high- and low-FODMAP foods, tailored to American palates and what really works for my patients. The program has evolved over the years as I've interacted with thousands of readers, patients, healthcare providers, and researchers. I've improved readability, adjusted the program based on the latest research, and added the tips and insights I've picked up in 8 more years of practice. A few of my favorite parts of The IBS Elimination Diet and Cookbook are:

  • A quiz, Is an Elimination Diet Right for You?, to help you decide just that.
  • The FODMAP Top 40 Foods will help you zero in on potential problems in your diet.
  • New seven-day menus and grocery lists, and (of course) updated lists of high- and low-FODMAP foods in The Low-FODMAP Pantry.
  • Detailed instructions for customizing the FODMAP reintroduction process; choose Plan A, B or C, depending on your priorities and symptoms.
  • Content that will be available for download from IBSFree.net, including your Shopping List for the Sample 7-Day Menu and the forms you'll need to keep track of your progress.
  • Over 50 recipes, with 25 full-color photos, to give you a head start in the kitchen if you enjoy cooking.

Today I'm sharing a preview from the book: my favorite Shrimp Fried Rice recipe. Not only is this recipe easy and delicious, it also has a beautiful photo illustration, thanks to the book's food styling and photography team, Carrie Purcell and Andrew Purcell.

Shrimp Fried Rice

This recipe is a great way to use up leftovers! When I make rice for dinner, I often make extra in anticipation of preparing this family favorite the next night. Fried rice turns out best with cold cooked rice, so do plan ahead. Tempeh, chicken, or pork can easily be used in place of the shrimp.

Ingredients:

Shrimp Fried Rice is a beautiful, tasty and filling low-FODMAP meal.

Shrimp Fried Rice is a beautiful, tasty and filling low-FODMAP meal.

1 tablespoon brown sugar
1/4 cup low-sodium soy sauce
2 tablespoons rice vinegar
2 tablespoons dark or spicy sesame oil
1/4 teaspoon freshly ground black pepper
1/2 teaspoon hot sauce (optional)
2 large eggs
1 teaspoon water
2 tablespoons garlic-infused olive oil
1 cup chopped carrots
1 tablespoon minced fresh ginger
4 cups chopped bok choy
3 cups cooked white or brown rice
2 cups cooked shrimp
1 cup pineapple chunks
1/2 cup unsalted peanuts
1 bunch scallion greens, thinly sliced

Procedure:

  • In a small bowl, combine the brown sugar, soy sauce, vinegar, sesame oil, pepper, and hot sauce, if using.
  • In another small bowl, beat together the eggs and water.
  • In an extra-large skillet or wok, heat 1/2 tablespoon of the olive oil over medium-high heat. Add the eggs and cook, stirring constantly, until yolks and whites are firm but not browned, about 2 minutes. Remove the eggs from the skillet and cut into strips.
  • Heat the remaining 1 1/2 tablespoons oil in the skillet until it spatters when a drop of water is dropped in the pan. Add the carrots, ginger, and bok choy and sauté over medium-high heat until tender. Transfer the rice to the skillet and cook, stirring occasionally, for 5 to 10 minutes, until the rice is heated through and lightly crisp in parts. Add the shrimp, pineapple, egg strips, and soy sauce mixture, stirring occasionally from the bottom until everything is heated through. Garnish with the peanuts and scallion greens and serve immediately. 

Serves: 6

For a printable PDF version of this recipe, click here.

Excerpted from The IBS Elimination Diet and Cookbook by Patsy Catsos, MS, RD, LD. Copyright © 2017 by Patsy Catsos. Published in the United States by Harmony Books, an imprint of the Crown Publishing Group, a division of Penguin Random House LLC, New York. All rights reserved.