lasagna

Having a big gathering at your place? Here is a recipe that will satisfy large crowds and keep your IC happy.
Tomato based sauce can be offered on the side or added to the layers in a second pan for those without IC .

Serves 6-8
Pre-heat oven to 400 degrees and grease or spray a 9 by 13 inch baking dish

2 Tbsp olive oil
1 medium butternut squash, peeled and cut into small cubes
1 Tbsp brown sugar
Sea salt and fresh ground black pepper
3 cloves fresh garlic, peeled and diced
1/4 tsp nutmeg (if tolerated although in this quantity, may not be a problem)
2 tsps fresh thyme, chopped
1 bunch kale, washed, stems removed and chopped or a large container of baby spinach washed, stems removed and chopped
(about 4 cups)
1 pound low-fat ricotta cheese
another 1/2 tsp nutmeg
6 fresh sage sprigs, chopped and 2 more for topping
Mozzarella cheese, low-fat or regular, shredded to make 1/2 cup plus some to sprinkle on top if desired
1 cup fresh pecorino cheese, grated (or fresh grated parmesan) plus 2-3 Tbsp to sprinkle on top
1/3 cup low-fat milk
1 pound no-boil lasagna noodles, whole wheat (or 1 pound pasta)
2 Tbsp pumpkin seeds to sprinkle on top

Preheat oven to 400 degrees. Heat olive oil in a large skillet over medium heat. Add butternut squash and sprinkle with brown sugar and season with sea salt and fresh ground pepper. Cook for 10-15 minutes stirring frequently to avoid burning until browned. Add garlic, nutmeg, and thyme, cook 5 minutes more.
Remove from heat and add kale, cover and let sit 10 minutes until kale wilts.
In a large bowl mix ricotta cheese with remaining 1/2 tsp nutmeg, sage, mozzarella cheese, pecorino or parmesan cheese and milk. Season with salt and pepper.
Heavily spray or butter a 9 by 13 baking dish and layer with 1/3 of the lasagna noodles. Add 1/3 of the kale/squash mixture layered over the noodles. Add 1/3 of the cheese mixture and drizzle with a little olive oil. Repeat the layering 2 more times or until all is used. Drizzle a little olive oil over top. Sprinkle with pecorino or parmesan and sage leaves as the top layer. If you like a browned, crunchy top, add a final topping of mozzarella after initial baking and bake 10 more minutes or until mozzarella is browned.
Cover with foil sprayed with cooking spray and refrigerate up to 3 days. Or bake immediately at 400 degrees for 35-45 minutes and uncovered 10 more if topping with mozzarella. If you are baking after refrigeration, add 15-20 minutes to baking time.
Sprinkle with pumpkin seeds (or pine nuts) and serve.

Modified from Half-Baked Harvest Florentine Lasagna recipe

Celebrate the New Year with 2 IC-safe recipes that can be shared with non-IC friends. Great ideas for a winter pot-luck!!

IC FRIENDLY CREAMY CHICKEN AND VEGETABLES

2 cups of cooked, chunked chicken
1 15-oz. can pure, organic chicken or vegetable broth (or stock from home-cooked chicken)
10 fresh mushrooms, sliced
1/4 cup chopped sweet onion (if tolerated) or substitute 2 teaspoons IC Friendly fresh, minced garlic
1/4 teaspoon dried or 1 tablespoon fresh oregano
1/8 teaspoon fresh, ground pepper
1 cup frozen green peas
1 cup frozen mixed veggies (broccoli cuts, carrots, cauliflower florets, etc.)
2 tablespoons cornstarch
2 – 4 tablespoons grated Parmesan cheese (if tolerated) or shredded mozzarella

Place all ingredients except chicken broth, cornstarch and grated cheese in a large saucepan. Mix together. Reserve 1/2 cup broth. Add remaining broth to the pan. Bring the mixture to a boil and simmer until vegetables are cooked. Mix reserved broth, cornstarch and cheese. Stir the mixture into the other ingredients and boil for one minute to thicken. Serve over a favorite rice, pasta or phyllo or pie crust baked in muffin cups. Serves 4 – 6.

WHITE CHOCOLATE CHUNK COOKIES IC RECIPE

1 cup sugar
1 cup brown sugar
1 cup softened butter
1/2 cup canola oil
1 egg, beaten
1 teaspoon vanilla extract
1 tablespoon milk
3 1/2 cups flour
1 teaspoon baking soda
1 teaspoon cream of tartar
1 teaspoon salt
1 cup white “chocolate”, organic chips or chunks (find those with the fewest ingredients to avoid preservatives if bothersome) peanut butter or butterscotch chips are also good (if tolerated) or substitute a cup of IC friendly carob chips
1 cup brown or golden raisins (if tolerated) or substitute 1/2 cup IC friendly chopped almonds or cashews

Beat together sugars, butter, vegetable oil, egg, vanilla and milk. Mix in flour, baking soda, cream of tartar and salt. Stir in white chocolate chips & raisins. Drop onto a greased or parchment papered cookie sheet and bake at 350 degrees for about 13 minutes. Tops should be light brown. Makes 4 – 5 dozen.

Thank you to Marcia, our IC recipe chef!!

We hope everyone had a blessed Thanksgiving and were able to sample some TG specialties (yes, thyme, sage and rosemary, favorite TG herbs, are IC friendly) thanks to a little Prelief and choosing apples over cranberries!

Here are two holiday dips to use on Christmas or New Year’s Day. Thank you, Marcia!

PUMPKIN-MAPLE DIP
In a food processor, combine a 4-oz. package (not tub) room temperature cream cheese, 1/2 cup canned pumpkin puree, 1/4 cup plain Greek yogurt, 3 tablespoons maple syrup, 2 tablespoons peanut butter, 1/2 teaspoon ground cinnamon (if tolerated) and a pinch of salt. Process until smooth. Place in serving bowl.
Serve with sliced Gala or Fuji apples, Ace brand whole wheat bread (no preservatives) or graham crackers (if tolerated). Makes 2 cups.

pumpkin maple dip

CARAMELIZED ONION AND WHITE BEAN DIP
In a large skillet, warm 2 tablespoons olive oil over low heat. Add 2 large thinly sliced sweet onions (cooking onions sometimes makes them more tolerable); sprinkle with salt and pepper and cook, stirring occasionally, until deeply browned, about 40 minutes. If onions start to burn, add a little water and stir. Remove from heat and cool slightly. Set aside 1 tablespoon onions for garnish. Place remainder in a food processor with 1 14-oz. can drained and rinsed white beans, 1/4 cup sour cream or plain Greek yogurt and 2-3 tablespoons olive oil. Puree until smooth. Salt and pepper to taste. Place into serving bowl and top with reserved onions.
Serve with potato chips (check ingredients: IC friendly chips contain potatoes, vegetable oil, no soybean oil and salt) sliced veggies like IC friendly carrots, celery, broccoli, cauliflower and our favorite, red, orange and yellow sweet bell peppers (green if tolerated), or a preservative free whole wheat pita or flat bread. Makes about 2 cups.
If you don’t have a food processor, a blender or hand mixer works.

bean dip

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Does the holiday season have you running ragged? Here’s a slowwww-cooker recipe that will warm you up and not keep you in the kitchen too long.
If you’d rather take the time, just bring it to a boil on the stove, reduce to a simmer and cook stirring occasionally until the potatoes are soft (nuke the potatoes in the microwave first if you’re really impatient).

If made with organic vegetable stock, it is vegan as well. Add additional vegetables like spinach or kale if you need more fiber and vitamins, beans for vegetarian protein or grilled pork to satisfy the meat-eaters, too.

Serves 4
Ingredients:
3 lbs. sweet potatoes, roughly chopped and peeled or not
1 sweet onion, chopped (if tolerated or omit)
2 stalks of sliced celery
2 chopped medium carrots
1-2 Tbsp minced fresh garlic
5 cups of organic low sodium chicken or vegetable stock
1 cup of coconut milk
Sea salt and freshly ground pepper or cinnamon, all-spice or nutmeg (if tolerated) to taste
Preparation:
Place all ingredients except the coconut milk in a slow cooker. Season to taste with salt and pepper. Cover and cook on low 6 hours or on high for 4 hours. Puree everything in a blender or leave chunky. Add coconut milk, stir thoroughly and cook another 30 minutes. Adjust seasoning and serve warm with a sprig of parsley for color.

There’s a chill in the air and fall is upon us. Try this hearty IC Friendly breakfast for a quick warm-up!
Another great recipe from our IC cook, Marcia!

frittata

IC BREAKFAST FRITTATA CUPS

5 large eggs
2 tablespoons milk
1/2 cup bell peppers, chopped (any color)
1/2 cup zucchini, chopped
1/4 cup crumbled feta or shredded mozzarella cheese
salt and pepper to taste
some choopped fresh basil or parsley if you like
non-stick cooking spray
12-count muffin tin

In a medium bowl, whisk together the eggs, milk, salt and pepper. Fold in vegetables and cheese. Spray entire muffin tin with cooking spray. Fill each cup to within 1/4-inch of the top with the egg mixture and a sprinkle of fresh herbs and/or dab of butter.

Bake at 375 degrees for 8-10 minutes or until the center of each frittata is set. Gently remove from muffin tin. Enjoy! Or allow to cool completely before storing in an air-sealed container in the fridge for 3 days or freeze.

The stored frittatas can be reheated in a microwave.

Makes 10-12 frittatas.

tuna bread

TUNA AND WHITE BEAN BRUSCHETTA

Wow, this is a great recipe for fall – Thanks to IC recipe guru Marcia!

Sliced whole-grain or white french bread, toasted and buttered
1/2 to 1 teaspoon minced garlic
15-ounce can white beans, drained and rinsed
6 tablespoons extra-virgin olive oil
Two 5-ounce cans pure light tuna packed in water, drained and flaked (check for one without soybean oil)
3/4 cup finely chopped celery
1/2 cup finely chopped sweet onion (if tolerated)
3/4 cup pitted and chopped natural black olives packed in water (yes, these are IC friendly!)
Zest of 1 lemon (only if tolerated, this a “try it” item)
1 tablespoon fresh or dried oregano or basil
2 cups baby arugula or other small greens like fresh spinach

Toast and butter bread; set aside.
In a large bowl use a potato masher or fork to mash the beans.
Add the olive oil, tuna, celery, onion, olives, lemon zest, oregano, minced garlic and greens.
Mix gently, season with salt and pepper. Spread the mixture on top of the sliced bread.

Breakfast, lunch, dinner or snack – something everyone can enjoy!!

MV4828

IC PIZZA – EGGS, CHEESE and SAUSAGE

For the crust:

1 3/4 cups Bisquick (all IC friendly except for a small amount of “try it” list soybean oil)
* a homemade, soybean oil-free “Bisquick” recipe follows
** or substitute a homemade 12″ pizza crust recipe – prepared crusts may contain irritating ingredients
1/4 cup grated Parmesan cheese (if tolerated)
1/2 teaspoon onion powder (if tolerated) or substitute garlic powder
1/3 cup water
2 tablespoons olive oil

For the filling:

3 large eggs
1 cup pure sour cream (Daisy brand is good but is a “try it” ingredient)
1 1/2 teaspoons fresh dill or 1/2 teaspoon dried dill or substitute basil if desired
1/4 teaspoon salt
1 cup shredded mozzarella or mild cheddar cheese
1/3 cup each of sweet onion (if tolerated) and fresh or roasted red bell pepper, chopped or sliced
1 crushed garlic bulb section (about 1 teaspoon minced) optional
8 ounces sliced sweet Italian chicken sausage links (Al Fresco brand available at Meijer is I.C. friendly) or substitute grilled, shredded fresh chicken breast

To make the crust:

Heat oven to 425 degrees. Coat a 12-inch pizza pan with non-stick cooking spray. Combine Bisquick, Parmesan cheese and onion powder in medium bowl, stirring until blended. Stir in water and olive oil until dough forms. Press dough onto bottom of prepared pan to form a crust, building up outside edge to form a rim. Bake for 7 minutes.

For the filling:

Whisk eggs, sour cream, dill and salt in medium bowl. Stir in cheese, onion, bell pepper and/or garlic. Pour over hot crust, spreading evenly. Place sliced sausage or chicken over egg mixture. Reduce oven to 350 degrees. Bake 20-25 minutes until egg mixture is set in center. Cool 5 minutes before cutting. Good for breakfast, lunch or dinner!

* Homemade Bisquick mix substitution recipe: Mix in a large bowl – 2 cups flour, 3 teaspoons baking powder, 1 teaspoon salt, and 2 tablespoons butter. Cut butter into flour with a fork or a whisk until mixture resembles fine crumbs. Store in an airtight container in a cool, dry place up to 2 months.

Many other vegetables can be added or substituted such as spinach leaves, mushrooms, black olives, steamed broccoli or asparagus.