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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.

Blueberry smoothie

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.

BLUEBERRY BLAST

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

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.

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.

granola-yogurt-parfaits

Here is a yummy recipe provided by one of our IC support group members to share with all of you!!

3 cups quick oats
1/3 cup brown sugar
1/3 cup honey
1 teaspoon olive oil
1 teaspoon water
salt to taste
1/4 teaspoon vanilla extract (up to a teaspoon if you prefer)
1/4 cup peanut butter (optional or try almond butter)
1/4 teaspoon cinnamon if tolerated

Mix together all ingredients in a large bowl adding more water if needed to ensure it is mixed thoroughly. Spread on a large cookie sheet with an edge.

Bake at 250 degrees for 1 hour to 1.5 hours until crisp and golden stirring and checking every 20 min. After cooling add 1-2 cups toasted almonds and/or coconut if desired.

This is a nice addition to top your morning yogurt along with fresh or frozen blueberries.
Add dried instead of fresh blueberries and enjoy with milk or just like it is!

photo courtesy of cravingthis

Yield: 24 to 28 muffins

Ingredients:

1 cups wheat bran a great brand is Red Mill, found at local Meijer or http://www.bobsredmill.com/wheat-bran.html”>online
1 1/2 cups whole wheat flour
1/4 cup light brown sugar
1 1/4 cups milk
1 eggs
2 tbsp canola oil OR 1/2 cup applesauce (unsweetened)
2 1/2 cups shredded baby carrots
1 cup Raisins (if tolerated), or add/substitute dried blueberries or apples, shredded coconut
1/4 tsp salt
1 tsp baking soda
1 tsp baking powder
1 tbsp all spice (based on taste)

Directions:

1. Have oven pre-heated to 400 degree F. Prepare a muffin tin with liners or baking spray.

2. Combine all dry ingredients and whisk.

3. Add raisins (or substitute) and shredded carrots to the dry ingredients and stir well.

4. In another bowl, whisk together all liquid ingredients.

5. Mix everything together until the batter is just moist. Don’t overmix or the muffins will be tough. The batter will be very thick. Spoon evenly into the muffin cups.

6. Bake 15 minutes or until muffins rise and a toothpick inserted in the center comes out clean.

Recipe adapted for the Interstitial Cystitis Diet by Elizabeth Braun, MS, RD, from  http://heart-of-light.blogspot.com/2009/02/carrot-bran-muffins.html .

Ingredients:

1/3 c honey

1/2 c almond or peanut butter

1 tsp vanilla extract

1 1/4 c gluten free crispy rice cereal

1 c gluten free uncooked oats

2 Tbsp ground flax seed if tolerated or ground almonds

2 1/2 tsp unsweetened carob powder (optional available at health food stores or online)

Optional: Add your favorite tolerated dried fruit — blueberries, golden or regular raisins, pear or apple chunks.

Instructions:

Microwave honey and nut butter 30-45 sec or until bubbly in a glass bowl. Add vanilla.

Combine rice cereal, oats, flax seed or almonds and carob powder in a large bowl. Stir in honey nut butter mixture until well combined with a spatula as is very sticky.

Pour into lined 8×8 pan and press down until level. Cool then cover and put in refrigerator at least 30 minutes.

Cut into bars with sharp knife sprayed with cooking spray. Cut into 8 or more bars, wrap in plastic wrap and refrigerate. Leave out 5 min and enjoy!