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February 27, 2003

Chicken Pot Pie

10-12 Servings


Two 1 lb. skinless, boneless chicken breasts, cooked and diced

1 c diced onion or pearl onions

2 medium carrots, diced

1 1/2 c diced red skin potatoes

1 c frozen petit peas

2 T olive oil

1 bay leaf

1 t celery seed

1 T dried parsley

1/4 t sage

1/3 c white flour

2 3/4 c plain soy milk

1/4 c low salt powdered chicken or veggie broth

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for the IBS Recipe Board!

Hello to everyone -

Here's a family favorite one-dish meal - Chicken Pot Pie! Traditionally this recipe is made with a butter  based pastry crust, and filled with a heavy cream sauce. Our version is much lighter but just as luscious, with no dairy at all. The golden flaky crust gets its tenderness from clabbered soy milk and a touch of canola oil, and soy milk makes for a rich, creamy sauce in the filling as well. Chock full of juicy white meat chicken nuggets and tender vegetables, this pot pie is a fabulous meal all by itself. If you're vegetarian, you can simply omit the chicken or use tofu instead - the results are just as wonderful. And if you have a good health food store in your area, see if you can find powdered chicken-flavored vegetable broth. I've had delicious results from this!

Happy Cooking,
Heather Van Vorous

Chicken Pot Pie
Preheat oven to 425F. In a very large saucepan bring 3 quarts water to boil. Add onions, carrots, potatoes, and simmer 10-15 minutes or until very tender. Drain (if using pearl onions, peel) and add to cooked chicken in a large bowl. Add peas to bowl. In drained saucepan add oil over medium low heat. Add seasonings and flour, stirring, about 3-5 minutes until golden and crumbly. Gradually whisk in soy milk and broth, plus salt and pepper to taste. Discard bay leaf, and bring mixture to a simmer, whisking constantly until thickened. Remove from heat and pour over chicken mixture. Stir well and transfer to a 2 quart casserole dish. Top with Biscuit Crust:

Biscuit Crust
1 1/2 c white flour
1 1/2 t baking powder
1/2 t baking soda
1/8 t salt
1/2 c plain soy milk
1 t vinegar
3 T canola oil

In a large bowl sift then whisk dry ingredients. In a small bowl blend together soy milk and vinegar until mixture thickens slightly, then blend in oil. With a fork blend wet ingredients into dry until mixture forms a ball. Transfer ball to lightly floured surface and knead 4-5 times. Roll out dough into a rectangle large enough to cover pot pie. If you like, use a small cookie cutter to cut out a few decorative shapes from center. Transfer dough to cover surface area of pie, and trim any overhang. Bake at 425F for 25-30 minutes, until crust is golden brown and filling bubbles. Do not underbake! Serve and enjoy.

Symptoms and the Menstrual Cycle in Irritable Bowel Syndrome
The purpose of this study was to describe the patterns of GI, somatic, and psychological symptoms across the menstrual cycle in women with irritable bowel syndrome, and to determine whether symptoms differed by oral contraceptive use or predominant bowel pattern. Click here for more information...

Celiac Symptoms Varied; Disease Not So Rare
Researchers warn that many more people than previously thought have this digestive illness and remain undiagnosed. Physicians should expand the classic definition of celiac disease to include, for starters, constipation, weight gain and excessive fatigue. A recent study by the University of Maryland Center for Celiac Research found that one in 133 Americans not considered at risk for celiac disease may have the serious digestive disease, a number much higher than the one in 4,700 Americans currently diagnosed.

"We now believe that more than 1.5 million Americans suffer from celiac disease, making it twice as common as Crohn's disease, ulcerative colitis and cystic fibrosis combined," said Alessio Fasano, MD, the study's principal investigator and professor of pediatrics, medicine and physiology at the University of Maryland School of Medicine in Baltimore. Click here for more information...

Study Tests the Effect of Antibiotic Treatment for IBS
The study researchers had found an association between abnormal lactulose breath test (LBT) findings and irritable bowel syndrome (IBS). Normalization of LBT with neomycin led to a significant reduction in IBS symptoms. The type of gas seen on LBT was also associated with the IBS subgroup. Click here for more information...

One-Quarter Of IBS Patients Fit Alternating Bowel Habits Subtype
Approximately one-quarter of patients with irritable bowel syndrome demonstrate alternating rather than diarrhea- or constipation-predominant bowel habits, say  researchers. They suggest these patients belong in a separate IBS alternating sub-type, by diagnostic criteria, rather than in either diarrhea-predominant or constipation predominant IBS subtypes. The researchers also report abdominal discomfort/pain and frequency of doctor visits are greater in the alternating-IBS subtype than in the other two subtypes. Health-related quality of life is impaired similarly in all three subtypes.
Click here for more information...

Does Hormone Replacement Therapy Increase IBS Risk?
The result of this study suggests that HRT use is associated with an increased risk of IBS. Both current and past users of HRT presented an increased risk of IBS compared to non-users. Click here for more information...
How can I avoid fructose and sorbitol?
"My son has IBS, and he has a really hard time digesting fructose and sorbitol. How can I find out which foods have high amounts of fructose or sorbitol and should be avoided?"

Fructose and sorbitol are both very likely triggers for IBS symptoms, especially diarrhea, gas, bloating, and cramps. Fructose is a naturally occurring simple sugar, and is found in particularly concentrated amounts in commercial drinks and sweets made with high-fructose corn syrup and fruit juice concentrate. Sorbitol is a sugar alcohol found in some fruits and added to many diabetic cookies and candies; sorbitol is actually converted by the liver into fructose. Sorbitol has long been known to cause digestive upset and is definitely something to avoided by people with IBS. Plain table sugar, which is sucrose, is often much more easily tolerated than fructose and sorbitol, but if you suspect that sucrose is causing problems as well you may have to eliminate or at least restrict all refined sugar from the diet.

To avoid fructose, carefully read commercial food labels for the words: corn sweetener, corn syrup, high-fructose corn syrup, fructose, levulose, and invert sugar. About 40% of the sugar in honey is fructose, so you may have to limit this, too. It's fairly easy to avoid concentrated sources of sorbitol by simply avoiding diabetic cookies and candies.

Fructose accounts for less than 10% of the weight of much fresh fruit such as strawberries, bananas or apples. However, dried fruit and fruit juices are far more concentrated sources of fructose, and their consumption may have to be restricted.

There is also a booklet available from the University of Iowa Health Center that contains lists of foods allowed and foods to avoid if you're fructose-intolerant. Heather & Company is dedicated to serving people with IBS. Our mission is to offer education, services, and products that allow people with IBS to successfully manage their symptoms through lifestyle modifications. We currently offer the books
Eating for IBS and First Year IBS, web site resources, seminars and classes, and Heather Cooks!, a healthy cooking show on the internet and television. We will soon have other IBS services available. Heather Van Vorous, an IBS sufferer since age 9, is the company founder and president.

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LEGAL DISCLAIMER - This email is not intended to replace the services of a physician, nor does it constitute a doctor-patient relationship. Any application of the recommendations in this email is at the reader's discretion. Heather Van Vorous and Heather & Company are not liable for any direct or indirect claim, loss or damage resulting from use of this email and/or any web site(s) linked to/from it. Readers should consult their own physicians concerning the recommendations in this email.

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