diet changes

Crohn's-Friendly Recipes

Elizabeth Roberts Health Guide March 29, 2013
  • Here is some information and recipes about foods that are gut-friendly, delicious, and easy to prepare.

    First, if you can, eat as many whole foods as possible that are best for your health and your digestion. Premade and prepackaged foods are filled with preservatives, unhealthy fats and oils, and more salt in one serving than most of us will need in a day. So cooking and eating foods that you make yourself is a very healthy and meal-for-meal less expensive way to eat.

    Second, buying locally grown foods is best. Or grow your own. Or when foods are fresh at your farmers market, learn to freeze and can these foods to have on hand throughout the winter months.


    Third, organic fruits and veggies and pastured and grass-fed animals are healthier and better for us to eat than those who are raised on antibiotics and hormones and pesticides. All of these things affect your health, but mostly affect the flora in your gut and can allow bad bacteria to overtake the good bacteria, which can lead to further IBD symptoms and problems. (See my previous post about probiotics for more information).

    I know that organic and pasture-raised food can be expensive, but you can do your research at www.ewg.org to find out which foods and products are worth buying organically, and which you can safely buy conventionally. Even if you can't buy all organic groceries, decide how much you can afford to spend and start with just a few organic or grass-fed items. Every little bit helps. To get you started, here's a list of fruits and veggies that are most important to buy organically:

    Produce to Grow Yourself,                           Produce You Can
    Buy Organically Grown, or                           Buy Conventionally Grown
    From a local Farmer/CSA

    Peaches                                                           Onions            
    Nectarines                                                       Avocados
    Apples                                                              Sweet Corn
    Strawberries                                                    Pineapple
    Blueberries                                                      Mangos
    Cherries                                                           Sweet Peas
    Pears                                                               Asparagus
    Imported Grapes                                             Kiwi
    Celery                                                              Cabbage
    Bell Peppers                                                    Eggplant
    Spinach                                                            Watermelon
    Kale                                                                 Honeydew Melon
    Lettuce                                                            Cantaloupe
    Potatoes                                                          Grapefruit
                                                                            Sweet Potatoes          
                                                                            Bananas
    source: www.ewg.org                                     Broccoli

     
    Below are a couple easy-to-make recipes that are also full of nutrients and should be easy on the gut. If you see an ingredient that you know you can't or shouldn't eat then make a substitution with something you know you can eat safely. I like to look at most recipes as suggestions or a place for me to start making up my own recipe.

    Here is a delicous breakfast that I make at least three times a week:

    Squash & Veggie Hash with Poached Egg

    By: Elizabeth Roberts

    Serves: 4

     

    Ingredients:

    2-3 Tbs tea seed oil

    1 medium onion, peeled, cut into medium dice

    1 red bell pepper, cut into medium dice

    2 garlic cloves, minced

    4 cups Swiss chard or spinach, cleaned and cut into ¼” ribbons

    2 cups previously roasted butternut squash chunks

    4 eggs

    2 Tbs. chives, chopped finely

     

    Directions:

    1.   In a large sauté pan over medium-high head add oil. When warm, add onions and sauté 3-5 minutes.

    2.   Lower heat to medium and bell pepper, garlic, and chard or spinach. Sauté until chard is wilted and bell pepper is slightly softened. Add butternut squash and warm through.

  • 4.   Poach eggs.

    5.   Plate hash and top with one poached egg. Garnish with chopped chives.
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    And a yummy salmon recipe for dinner or Sunday lunch:

     

    Baked Salmon with Garlic Lemon Marinade
    By: Elizabeth Roberts
    Serves: 2

     

    Ingredients:
    2 salmon fillets, 3 oz each
    1-2 cloves garlic, minced
    1 tsp fresh thyme, chopped
    1 Tbs fresh parsley, chopped
    2 Tbs lemon juice
    1 Tbs olive oil
    ¼ tsp Celtic sea salt
    black pepper, to taste
    ½ tsp olive oil

     

    Directions:

    1.   In a bowl, combine minced garlic, thyme, parsley, lemon juice, olive oil, and sea salt. Stir well.

    2.   Place salmon fillets, skin-side down, into a glass dish with sides. Spoon marinade evenly over both fillets. Cover and refrigerate for 1½ to 2 hours.

    3.   To cook salmon, preheat oven to 375 degrees.

    4.    After oven is preheated, heat an oven-proof stainless steel skillet* and ½ tsp olive oil over medium heat on the stove top.

    5.    When skillet is hot place each salmon fillet skin-side down in pan and cook for 2-3 minutes. Then transfer skillet to oven and cook for another 10-15 minutes until fish flakes easily with a fork. Cooking time may vary depending on thickness of fish.

    * Be sure the handle of your skillet is oven-proof and not plastic or silicone.

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    And a basic smoothie recipe that you can vary depending on your available fruits and tastes. I make my own nut milks but if you must you can use store bought milks as well just know that they are full of extra sugar so don't overdo.

     

    Berry Smoothie with Nut Milk

    By: Elizabeth Roberts

    Makes: 2

     

    Ingredients

    1 Tbs flax seeds
    1 medium banana, peeled
    ½ cup frozen blueberries
    ½ cup fresh raspberries or strawberries
    1 cup nut milk (see recipe below)

    1 Tbs maple syrup or honey

     

    Directions

    1.   Grind flax seeds. Put into blender container with 3 Tbs water and allow to sit 10 mins.

    2.   Break banana into 2 or 3 pieces and add to blender with blueberries, raspberries, nut milk, and maple syrup.

    3.   Blend all ingredients until smooth.

    4.   If too thick, add a little more nut milk and blend to combine. Serve immediately.

     

     

    Nut or Seed Milk      

    By: Elizabeth Roberts

    Makes: 2 cups

     

    Note: This recipe works well with many different kinds of raw nuts and seeds including, but not limited to, almonds, walnuts, cashews, filberts, sesame seeds, or pumpkin seeds.

     

    Ingredients

    ½ cup raw nuts or seeds, soaked overnight, drained, and rinsed.

    2 cups filtered water

     

    Directions

    1.   Put strained nuts or seeds into blender container.

    2.   Add ½ cup of water, begin blending on low speed. Then, add rest of water and blend 2-3 minutes until smooth.

    3.   Strain milk through a nut bag or cheese cloth into a clean container.

    4.   Store unused milk in refrigerator for 3-4 days.                

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    I hope this gives you a few new ideas for easy and good nutrition. Or you can always take a look at my website where I have gut-friendly recipes as well: www.eatlivelocally.com


    Bon Appetit!