Crohn's-Friendly Recipes

Patient Expert
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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, Buy Organically Grown, or From a local Farmer/CSA Produce You Can Buy conventionally Grown
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
Cell Sweet Potatoes
Cell Bananas
Cell Broccoli

source: www.ewg.org
   
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.

3. Poach eggs.

4. Plate hash and top with one poached egg. Garnish with chopped chives.


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 1 ½ 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.


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.

Berrmoothie 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