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Meal Planning for an Inulin Free Diet to avoid irritable bowel disease

Do check the list of foods that are free of inulin before modifying any recipe.

Breakfast

I base my breakfast on brown rice with a range of vegetables.

The night before I will measure out 4 table spoons of brown rice and either 1 table spoon of quinoa, or 1 table spoon of Chia seed, or 1 table spoon of lentils. Put this in a large pan and add about 1 pint or 500 ml of water. Cover and leave to stand until the morning.

In the morning I will add a chopped apple, a sliced mushroom, a tomato and a slice of squash.

Sometimes I will add some chopped carrot

Bring to the boil and then simmer over the lowest heat for 35 to 40 minutes.

If I am particularly hungry I might occasionally add an egg to the hot cooked rice and vegetables and stir it in. 

Main Meals

To reduce the time it takes to prepare my meals, I usually cook for midday, then split the cooked meal in two and after cooling, put the second portion in the fridge until the evening meal, when I will reheat in the microwave.

My main meals are based on a small portion of meat, or a portion of fish with a range of vegetables.

Most of the time I will use a single stew pot, and have for example a chicken leg, and enough potato, squash, carrot , swede, aubergine, tomato mushroom for two meals. For this I add about 1/2 pint or 250 ml of water. Bring to the boil, cover,  and then simmer on the lowest heat for about 30 minutes.

Then I will add cauliflower and broccoli florets to the same pan ( and check there is enough water left ). Bring back to the boil and simmer again until the broccoli and cauli are cooked to your taste.

This main course is usually followed by stewed or fresh fruit.

Snacks

I often have a banana, apple or orange mid morning.

I usually have a supply of inulin free buns in the freezer, and if I am out for the day will take some with me.

Caffeine

Green tea can provide a shot of caffeine that is free from inulin.