Everyone hates feeling bloated. Do you find yourself ditching your new jeans for sweatpants? Not sure whether to eat more or nothing at all? We’ve been there.
Read part one of this blog series to learn the difference between bloating and distension, what causes distension, and which diets may mitigate it. Part two talks about the Cedars Sinai diet – arguably the best diet for reducing distension.
The recipes listed below align with the Cedars-Sinai diet for combatting distension. Let’s jump in!
Lunch and Dinner Recipes
Meat and Potatoes
Sometimes we need a classic meal that reminds us of home. This recipe will hit the spot perfectly.
Ingredients:
- One steak (fatty cut, preferably)
- 5 tbsp olive oil
- Salt and pepper
- 2 cups petite golden potatoes
- 10-15 stalks of asparagus
Directions:
- Preheat the oven to 350.
- Put 1 tbsp olive oil on the bottom of a pan and set to medium-low heat.
- Rub your steak with 1 tbsp olive oil, ½ tsp salt, and pepper to taste on both sides.
- Lay your steak on the pan and cover it.
- Periodically check on your steak to assess when it needs to be flipped. Continue flipping it every few minutes until it is thoroughly cooked.
- Spread one tbsp olive oil across a baking dish.
- Wash your potatoes.
- Put the potatoes in the oven and bake until a fork can pierce them easily.
- While the steak and potatoes are cooking, chop your asparagus and sautee on medium in a pan with one tbsp olive oil.
- Lay the steak on a plate when it is done (it is your masterpiece!).
- Put one tbsp olive oil in a small bowl.
- When the potatoes are done, allow them to cool slightly. Then, one by one, roll the potatoes in the small bowl of olive oil to thoroughly coat them.
- Top the potatoes with a hearty coating of coarse salt.
- When your asparagus is done, top with more salt and enjoy.
Warm Chicken Bowl
Ingredients:
- 2 cups chicken bone broth (no additives, please)
- One handful spinach
- ¼ cup onions, if tolerated
- Organic white rice
- One boneless skinless chicken thigh
- 1 tbsp olive oil
- One chopped turnip
- Salt and pepper
Directions:
- Follow the instructions on your rice box to prepare about one cup of white rice.
- While the rice is cooking, simmer your chicken broth. Add in your onions, turnip, and pepper.
- Cook your chicken thigh in a pan on medium with one tbsp olive oil, periodically flipping from side to side. Chicken thighs also cook well in an air fryer if you have one.
- When your chicken thigh is done, take it out and put it on a cutting board. Slice your chicken thigh into bite-sized pieces and add it to the broth mixture.
- Immediately after, add your spinach into the broth mixture.
- Let it continue simmering until the spinach is fully cooked down.
- When your rice is done, place it in a bowl with room for toppings. You may add some almond milk to thicken your rice. Add ¼ tbsp salt to the rice and mix it in thoroughly.
- Put a large bowl underneath a strainer. Pour your chicken broth mixture over the strainer. You may save the broth for later.
- Top your rice with your veggies, chicken, and broth, and enjoy!
Fries Galore
If you like fried food, this is your go-to recipe.
Ingredients:
- One 5 oz cut of fatty fish, preferably salmon
- One sweet potato
- 3 tbsp olive oil
- Sauteed vegetable of choice
Directions:
- Preheat your air fryer to 350.
- Rub your fish with 1 ½ tbsp olive oil and ¼ tsp salt.
- When your air fryer is done preheating, line the bottom of it with tin foil and place your fish on top. Restart the air fryer and let it cook for about 10-15 mins.
- Slice your sweet potato into long fry slices.
- Spread one tbsp olive oil along the bottom of your pan and set it on medium.
- Use the other half tbsp of olive oil to rub your sweet potato slices.
- Put them on the pan and periodically flip them as they fry.
- Top with salt and put them on a plate.
- Place your finished fried fish next to the sweet potatoes. You may dip your fries and fish in 2 tbsp of melted butter if you would like.
Thanks for joining us throughout this series on limiting distension. Tune in for more helpful gut tips by following our Instagram, @igynutrition.
