IBS Cookbook For Dummies by Carolyn Dean L. Christine Wheeler

Author:Carolyn Dean, L. Christine Wheeler
Language: eng
Format: epub
Published: 2018-07-03T16:00:00+00:00

Orange Chicken Soup

This soup from healing chef Colleen Robinson ( www.crimsondoorhealing.com) is beautiful, hearty, and delicious. The carrots and apple bring some nice sweetness to the soup without adding sugar. Cooked apple without the skin is a treatment for IBS-D, but the amount used here won’t contribute to IBS-C. And of course rice is high in soluble fiber; white rice has more soluble fiber than brown rice, but the longer cooking time in a soup makes brown rice more soluble than it would be otherwise. Either kind of rice cooks and eventually dissolves, thickening the soup and balancing out the insoluble fiber in some of the vegetables.

You can use a hand blender and puree the soup right in the pot. But if you choose to scoop the hot soup into a blender or food processor, make sure you puree in quick short bursts. Otherwise, the steam can build up inside the lid and blow it off — hot, messy, dangerous, and a waste of good soup!

Tools: Hand blender (optional)

Preparation time: 20 minutes

Cooking time: 60 minutes

Yield: Sixteen 1-cup servings

4 quarts chicken broth

1//4 cup uncooked white or brown rice

1 pound carrots, peeled and coarsely chopped

1 small butternut or acorn squash, peeled and coarsely chopped

2 medium yams/sweet potatoes, peeled and coarsely chopped

1 apple, peeled and coarsely chopped

1//2 teaspoon cinnamon (optional)

1//2 teaspoon nutmeg (optional)

1 teaspoon lemon juice

1 In a large pot, combine the chicken broth and rice, and start simmering. Add the chopped carrots, squash, yams, and apple. Add the cinnamon and/or nutmeg (if desired).

2 Cover the pot and allow the soup to cook at a low boil (you should still see bubbles, but the lid shouldn’t be jumping up and down), stirring every 10 to 15 minutes until the veggies are soft and mushy (about 20 to 60 minutes; you can start checking them with a fork after about 30 minutes).

3 Puree the soup when it’s still hot or lukewarm. (Don’t wait until the soup is cold to perform this step, because it’ll be harder to puree that way.) Put the pureed soup back into the pot (if you used a regular blender or food processor). Stir in the lemon juice. Eat and enjoy.

Vary It! Roasting your vegetables makes the whole process take longer, but it makes peeling the veggies a breeze. To roast the vegetables called for in this recipe, leave the yams whole and cut the squash in half. Put everything on a baking sheet and pop into a 350-degree oven for about 45 to 60 minutes, or until you can easily scoop out the insides. Then when you’re boiling the soup, be careful to just boil it long enough for the rice to dissolve and the veggie flavors to mingle nicely, about 30 to 40 minutes.

Per serving: Calories 119; Fat 2.7 g (Saturated 0.8 g) Cholesterol 3 mg; Sodium 1600 mg; Carbohydrate 12.1 g (Fiber 1.9 g); Protein 11.9 g; Sugar 4 g.

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