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wraps are good alternatives
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recwrite posted:
If salad makes your IBS worse ... try wraps (a little veg or fruit with complex carb, lean protien, and a little fat combo)

Look for small tortillas, there are dozens of heathy options with different grain types and fiber levels (avoid those with saturated fat.)

Try filling with (soften tortilla on hot griddle or with steam, don't over stuff. I generally toss ingredents then add to tortilla, so no soggy spots and all bites have all flavors) ...
  • boiled shrimp, cooked rice, juillened steamed veg and peanut sauce (see below) optional: a few cilantro leaves and a squeeze of lime
  • mashed steamed/baked sweet potato, almond slices, a little cream cheese and a little drained crushed pineapple (sounds odd, but it's one of my favorites -- good warm or cold)
  • tuna, thinly sliced celery, small grape/cherry tomatoes and a little mayo or oil/vinegar dressing
  • poached shredded chicken, corn, mild salsa, a little shredded cheese
  • shredded/chopped chicken, couple halved red grapes, T chopped walnuts, little mayo thinned with wine vinegar
1000's of alternatives for low cal, healthy wraps -- I shoot for 300-400 calories per wrap. If you want to have on hand always, freeze individual servings of filling seperately from tortillas. Thaw each then combine. Add things like cherry tomatoes and grapes fresh -- they don't tend to freeze well.

My peanut sauce (2-3 servings)
1 T peanut butter (natural, no fillers etc.)
1 tsp low sodium soy (less if your peanut butter has salt)
1-2 T really hot water (depending on how thin you want it)
1/2 tsp (honey or brown sugar)
1/4 tsp granulated garlic (or a knife tip of fresh mashed)
1/4 tsp granulated/ground ginger (or knife tip of fresh mashed)
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