Hello -

Enjoy this week's classic IBS recipe!

Traditional Tuna Melt Sandwiches

Do you miss those delicious crispy melty grilled tuna sandwiches from childhood and all night diners? Here's my IBS safe version to try! These are low fat, dairy free, and they use the soluble fiber from the bread as a safe foundation for adding a wee bit of insoluble fiber in the form of finely diced and sliced veggies.

Choose your favorite dairy free cheese, and if you are gluten free use a good fresh white sandwich bread substitute. Always read ingredients! Just because something has gluten doesn't mean it's an IBS trigger - gluten intolerance and IBS are two different things. And just because something is gluten free doesn't mean it's IBS safe. Bakeries have to add something to replace that gluten, which is a protein critical for bread textures. If they leave out the gluten they might be adding whey, other dairy proteins, or pea proteins, and increasing the fat content as well - none of which are good for a calm tummy.

A non stick skillet and spray oil are critical for the golden crunchy exterior of these sandwiches. That's the trick that will give you the crisp without the high fat.

Makes 2 large sandwiches

1 6-oz. can white tuna in water, drained
1 teaspoon Acacia Tummy Fiber
2 T fat free or low fat mayonnaise
2 t finely diced onion
1 T finely diced celery
1/2 t celery seed
squirt fresh lemon juice
salt and pepper to taste
several very thin tomato slices
2 slices American or Cheddar soy/rice/almond cheese
4 medium slices fresh white bread

Heat a large nonstick skillet over medium heat. While the skillet heats, in a small bowl combine drained tuna, mayo, onion, celery, celery seed, lemon juice, salt, and pepper. Blend well with a fork. Spread tuna evenly over two bread slices, top each with thin tomato slices and one slice of soy cheese. Top with remaining bread slices.

Spray skillet with cooking oil such as Pam. Add sandwiches and grill until golden brown on the bottom. Flip sandwiches with a spatula and grill until other side is golden brown. Serve hot with baked potato chips.

Final step? Enjoy your sandwich! And if you make this, post your own picture or video results to our private Facebook Group to share!

You are not alone!

P.S. If you have any questions or comments I'd love to hear them - just reply to this email to reach me directly.

To taming your tummy,
Heather

Heather Van Vorous
Heather Van Vorous
Over 40 years dealing with IBS

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