March 31, 2016
Spring!? Where is it? Well, at least the spring asparagus is available and IC Friendly, too! Enjoy!
HERBED CHICKEN WITH ASPARAGUS
1/4 cup flour
2 tablespoons grated Parmesan cheese (if tolerated or try mozzarella)
1/2 teaspoon fresh, diced garlic (or powder)
1/4 teaspoon black pepper
1 pound thin-sliced boneless skinless chicken breasts (without added broth if it is irritating)
1 tablespoon olive oil
1 1/2 cups pure chicken stock (cook a chicken or try canned organic for the least irritating ingredients)
1 teaspoon basil
1 teaspoon oregano
1 pound asparagus, trimmed and cut into 1-inch pieces
In a shallow dish, mix flour, cheese, garlic and pepper. Reserve 2 tablespoons. Moisten chicken lightly with water. Coat evenly with remaining flour mixture.
In a large nonstick skillet, heat oil on medium heat. Add half of the chicken pieces; cook 3 minutes per side, or until golden brown. Repeat with remaining chicken, adding additional oil, if necessary. Remove chicken from skillet; keep warm.
In medium bowl, mix stock, basil, oregano and reserved flour mixture until well blended. Add to skillet along with asparagus. Bring to boil. Reduce heat to low; simmer 3-5 minutes, or until sauce is slightly thickened, stirring frequently. Return chicken to skillet and cook until heated through. Serves 4.
March 8, 2016
This make-ahead IC breakfast treat could double as dessert!
French Toast: 6 servings requires 30 minute refrigeration and 45 minute baking time
1 tsp coconut oil
6 cups (9 slices) whole wheat bread (GF if needed)
1 1/2 cups lowfat milk
2 Tbsp maple syrup
1 1/4 tsp lemon zest (grated peel)
1 tsp pure vanilla or almond extract
1 tsp ground ginger or cinnamon
pinch of salt
1 cup frozen or fresh blueberries (or raspberries or blackberries)
1/2 cup slivered almonds
2 cups frozen or fresh berries
1 Tbsp maple syrup
1 tsp lemon zest
1/2 tsp ground ginger or cinnamon
pinch of salt
Coat a 9×9 inch baking dish with coconut oil. Add cubed bread. In a bowl beat milk, eggs, syrup, zest, extract, spice and salt until frothy. Pour berries on over bread then pour egg/milk mixture on top. Press berries and bread down with a fork. Cover and refrigerate 30 minutes or overnight.
Top with slivered almonds and bake in 350 degree preheated oven on the middle rack for 45 minutes until top is golden brown. Remove from oven, cool and slice into 6 servings.
To make sauce, melt coconut oil over medium heat in a large skillet. Add berries and stir for 3 minutes. Add syrup, zest, spice and salt. Stir 5 more minutes until thickened.
To serve, pour 1/4 cup sauce over each serving. YUM!
Adapted from recipe by EA Stewart
October 14, 2015
1 – PROTEIN TO START THE DAY: 2 eggs, a Greek yogurt or a handful of nuts keeps you full reducing cravings and unhealthy snacking the rest of the day
2 – FOCUS ON CAN, NOT CAN’T: Psychologically, eating more veggies and fruits is more empowering than restricting junk food and may help you avoid it
3 – SELF TALK: A conversation about how hungry you are and asking yourself what is motivating the snacking, will help to break the mindless eating habit
4 – KEEP TRACK: An app or on paper, this strategy of making yourself accountable for eating, activity and a regular weigh-in keeps the focus on long-term results not daily ups & downs
5 – LEAVE A QUARTER: Practice leaving a quarter of your normal serving on smaller plates. Most will be satisfied eating less. If it’s genuine hunger, the few leftovers will be filling, and 15 minutes of distracting, non-food activities will take care of persistent cravings
6 – SIT DOWN: Avoid on-the-go eating. Taking your time, paying attention to what you are eating and even socializing, will help you to eat less and avoid tempting snacks later
7 – EAT VEGGIES FIRST: A cup or more of vegetables at every meal not only is more filling, but is key to eating fewer calories while packing in fiber and essential nutrients
8 – SLEEP: Losing just 30 minutes of sleep weeknights, can result in long-term weight gain. Try going to bed early and/or getting up a bit later, an extra 30 minutes seems to work
9 – PLAN FOR SLIPS: Visualize healthy choices in preparation for unplanned events. Choose one favorite appetizer then keep a drink and a napkin in hand to avoid temptation
10 – HYDRATE: Drink water – an obvious choice to prevent drinking calories. Water keeps you full helping to curtail calorie intake when consumed before meals
11 – ANYTHING BUT EXERCISE: Whether it’s “a scenic bike ride” or “a fun walk with friends”, positively renaming thesenecessary activities will result in healthier choices than thinking of them as “painful punishment” or even “exercise”
12 – FEEL GOOD LIST: Write down 10 favorite non-food ideas if you normally use food to feel better. Brewing a cup of tea or window shopping can boost your mood calorie-free
13 – LAZINESS – AN ADVANTAGE: If the food or treats are stored in high cabinets, layers of non-clear wrapping, the freezer or the garage, being lazy makes them less appealing
14 – HATE CHOPPING VEGETABLES: We all do. But in a weak moment, a bag of chips will get in the way if you don’t buy, clean, chop and pack veggies ahead in grab ‘n go portions
15 – CHEAP EATS: Eat just one more meal at home weekly. With money in the bank and an average of 300 fewer calories than restaurant meals, that new, smaller outfit is in reach
June 17, 2015
With IC, sometimes eating heart healthy becomes secondary. It is more difficult to find IC friendly recipes that also have the good mono unsaturated fats and omega 3 fatty acids that are known to influence heart health and diabetes. This recipe while heart healthy, is also filling, satisfying and elegant.
Preheat oven to 400 degrees. Spray a rimmed cookie sheet with olive oil or cooking spray.
Whole wheat baguette, sliced into 1/2 inch slices
1 1/2 teaspoons dry thyme leaves (or Rosemary, dill or basil)
1 clove fresh garlic, finely chopped or grated
1 teaspoon grated lemon peel, fresh or dried (if tolerated)
2 Tbsp extra virgin olive oil
2 5 ounce cans or packs of tuna packed in oil or water without seasoning and without soybean oil (if sensitive)
1/2 cup canned black olives, drained and sliced
1/2 roasted red bell pepper, jarred in oil, drained and diced (or fresh roasted and diced)
1/3 cup pine nuts, finely chopped (or walnuts if tolerated)
1/2 cup shredded mozzarella cheese (or Parmesan if tolerated)
fresh parsley, chopped for garnish
Place bread slices on pan and toast in 400 degree oven 5 minutes or until lightly toasted and remove. In a bowl, mix remaining ingredients except cheese and parsley, flaking tuna with a fork. Carefully and evenly top each slice with tuna mixture pressing down with a spoon to set. Sprinkle each slice with cheese and return to oven for 5 more minutes or until cheese melts. Remove from the oven and garnish with parsley.
4 slices: 275 calories, 10 gm fat, 4 gm sat fat, 4 gm fiber, 15 gm protein
For those without IC, a Tbsp each of Dijon mustard and red wine vinegar may be added.
May 13, 2015
No time for breakfast? No IC appropriate or convenient choices? This recipe practically makes itself with just a bit of effort the night before. So make mornings less chaotic and join the “overnight oats” bandwagon without irritating your IC.
Yields: 1 serving Prep time: 5 minutes
small jelly jar and lid or 8 oz canning jar and lid
1/2 cup old fashioned oats (or steel cut or gluten free if needed)
1/2 cup lowfat milk
1/3 cup plain lowfat yogurt
1/2 teaspoon cinnamon (if tolerated)
pinch of salt
1/2 cup chopped, fresh apple slices with peel
Tablepoon sliced almonds
1/2 tablespoon honey
In a small resealable jar combine oats, milk, yogurt, cinnamon and salt. Seal jar with a lid and shake well. Refrigerate overnight. Top with fruit and honey and eat.
April 14, 2015
If you are skipping breakfast, aside from dragging in the morning, you may be missing some essential nutrients. Here’s an idea so you don’t derail your New Year’s Resolution to eat more healthy: A smoothie recipe that’s good for you, tastes delish and keeps your bladder happy. But remember, a dietitian’s taste buds may be a little more sugar sensitive, so feel free to add another teaspoon or so of honey if it isn’t sweet enough for you. Don’t worry, honey is only 20 calories per teaspoon.
Yields: 2 servings
1 cup lowfat milk or almond milk (8 grams protein in a cup of milk, 1 gram protein in a cup of almond milk)
1/2 cup Greek style plain yogurt
1/2 tsp vanilla extract
2 teaspoons honey to taste (optional if using vanilla yogurt or sweetened almond milk)
1 cup baby spinach or kale, stems removed, washed, dried and chopped
1 cup fresh or frozen blueberries or if you tolerate bananas: 1/2 cup blueberries and 1/2 ripe banana, sliced
1/4 cup quick cooking oats (you can use old fashioned, just may need to blend longer)
1/4 avocado (optional) added if you don’t tolerate or like bananas
Place 1/2 of all ingredients into a blender. Cover and blend a minute until creamy and smooth. Repeat for the second serving. Serve immediately in a 16 oz glass or freeze in a freezer safe container with a lid and leave 1 inch of space for expansion. Or cover and refrigerate for the next day.
Growing teens and athletes can add nut butter and whey protein powder (may be IC safe for some). If you want to avoid the vitamin C in protein powders that can be an IC irritant, but you want extra protein, dry, non-fat milk powder adds 3 grams protein and 25 calories per tablespoon. Garnish with fresh mint leaf or coconut if desired.
Roughly: 200 calories, 30 grams carb and 18 grams protein per 1/2 recipe
Adapted from Kirsten of Comfortably Domestic
February 26, 2015
Everyone wants an IC grocery shopping list. Well, I couldn’t come up with one that would satisfy everyone, but I do have these recommendations for the top 15 healthiest choices.
Eggs – Try Omega-3 eggs (like Eggland’s Best) for anti-inflammatory properties, or any for a complete protein source and quick meals
Baby spinach/greens – Nature’s nutrient power-house (vitamin A, C, Calcium, fiber, folate, potassium and anti-oxidants) toss in pasta or soup or “hide” by blenderizing into sauces or smoothies
Colored Sweet Bell Peppers – Not the green or hot ones, twice as much vitamin C as an orange and a terrific tomato substitute – easy to oven roast to really bring out the flavor
Apples – Gala and Fuji are most IC friendly, only 80 calories, full of fiber and sweet. Other types (not Granny Smith) are “try-it”s. Topping for oatmeal and a snack mate for peanut butter
Greek Yogurt – It may be a “try-it” item, but so full of calcium, protein, magnesium, probiotics and vitamin D. Organic types may have less sugar and fewer preservatives. Skip artificially sweetened and those flavored with “avoid” fruits and flavors
Blueberries – Frozen, fresh or dried – a super source of vitamin C, fiber and anti-oxidants – the best cranberry substitute. Raspberries blackberries and cherries are “try-it” options
90% lean turkey or chicken – check labels and avoid those with “added broth”, flavorings and preservatives. High in protein, iron, zinc and fewer calories than beef
Frozen veggies – Frozen can retain more nutrients than “fresh” depending how long it’s been sitting at the store or traveling. Avoid added sauces and season with IC friendly herbs
Frozen Shrimp – low-cal, high protein – so easy for quick dinners or an appetizer. Excellent with basil pesto
Pouch “tuna style” salmon or light tuna – a major source of Omega 3’s, a low-cal protein and at times the only appetizing seafood available. A patty recipe on the label was IC friendly minus the Worcestershire sauce
Nuts – Almonds, peanuts and cashews – not just for snacking – filling and chock full of anti-inflammatory oils, vegetarian, gluten-free, fiber, iron, vitamin E and a good source of protein. If calories are a concern – limit to 20-30 per serving
Nut Butters – Don’t be afraid of the price. Compared to meat it’s a cheap protein alternative and an amazing apple, celery topper
Canned (or frozen) lentils, chick peas and white beasns – Tons of fiber, protein and healthy carbs – another cheap IC meat sub. Rinse, season with garlic, salt and pepper, olive oil and basil then toss with roasted red peppers and pasta or salad – no cooking!
Oats – Learn to love it, an IC lifesaver! Bladder-soothing, high fiber and all natural. Make ahead and refrigerate to save time
Olive Oil – Heart healthy, anti-inflammatory and a few teaspoons with herbs adds lots of flavor and not too many calories