About 2 hr 15 min · Eating well with IBS
IBS-friendly batch-cook day
Updated
This is general guidance, not medical advice. IBS triggers vary from person to person, so talk to your GP or a registered dietitian before changing your diet.
Four dishes from the IBS-friendly collection: a turkey shepherd’s mince, a chicken tagine, a plant-based dal and a quick ginger-soy turkey. Batch costs are estimates.
| Dish | Blocks | Batch cost | Hob time |
|---|---|---|---|
| Turkey & Sweet Potato Shepherd’s Mince | 23 | £7.27 | 1 hr 10 min |
| Chicken, Carrot & Sweet Potato Tagine | 20 | £6.56 | 1 hr 5 min |
| Golden Sweet Potato & Lentil Dal | 19 | £3.23 | 45 min |
| Ginger-Soy Turkey & Green Beans | 19 | £7.67 | 35 min |
| Total | 81 | £24.72 |
It runs like the Batch-cook day: one prep run for the shared sweet potato, carrot, leek, garlic and ginger, then four pans (or two, in two rounds). This one makes more blocks, so have four or five 16-cell trays ready.
Shopping list
| Amount | Item |
|---|---|
| 1kg | Turkey mince |
| 500g | Chicken thighs |
| 1kg | Sweet potato |
| 850g | Carrots |
| 200g | Swede |
| 60g | Leek |
| 80g | Spring onions |
| 40g | Garlic |
| 55g | Fresh ginger |
| 250g | Green beans |
| 200g | Courgettes |
| 150g | Frozen spinach |
| 150g | Frozen edamame |
| 2 tins | Green lentils |
| 1 tin | Chickpeas |
| 250ml | Light coconut milk |
| 60g | Quinoa |
| 30g | Porridge oats |
| From the cupboard | Oil, stock cubes, tamari, maple syrup, cornflour, spices and herbs |
Timeline
| Time | Step |
|---|---|
| 0:00 | Prep everything. Dice the sweet potato, carrot and swede, slice the leek and spring onions, crush the garlic, grate the ginger. Split into four labelled bowls. (25 min) |
| 0:25 | Start the Shepherd’s Mince. Brown the turkey, add the veg, then the stock; simmer, lid ajar, for 25 min. |
| 0:35 | Start the Tagine. Soften the carrot, add the spices and chicken, then the sweet potato, chickpeas and stock. Cover for 25 min. |
| 0:50 | Start the Dal in a third pan: spices, veg, quinoa and stock. Simmer 20 min. |
| 1:00 | Finish the Shepherd’s Mince with the lentils, oats and cornflour. Uncover the Tagine for 10 min, then finish it with the greens. Spread both out to cool. |
| 1:10 | Finish the Dal with the lentils, coconut and spinach. Cool. |
| 1:15 | Cook the Ginger-Soy Turkey in the freed pan, about 20 min start to finish. |
| 1:35–2:15 | Cool, portion, freeze. Fill the trays as each dish cools. Wash up while the last one cools. |
