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!!

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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.

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

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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.

IC Pasta Sauce

April 16, 2014

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Try this if you are looking for something other than tomatoes for pasta!! Thank you Marcia. A previous post for Roasted Red Pepper Sauce was a big hit!!

I.C. PASTA SAUCE

3 bell peppers, sliced (red, yellow, orange)
1/2 cup sweet onion, sliced (if tolerated or 2 teaspoons diced garlic)
2 tablespoons olive oil
1 can (18.8 oz.) Campbell’s Home Style or Natural Butternut Squash Bisque Soup (if you are especially sensitive, substitute a lower sodium version like Imagine brand Light in Sodium Creamy Butternut Squash soup in a 32 ounce shelf stable box. Use a little more than half.)

In large frying pan, saute vegetables for 15 minutes until tender. Place cooked vegetables into blender; add soup. Blend until desired consistency is reached. Season with salt, pepper, garlic powder, Italian herbs, etc. to taste. Serve over cooked white, whole wheat or tri-color pasta or ravioli. Makes 4 cups. Freeze any extra sauce.
Garnsh with fresh basil or sage and a sprinkle of grated mozzarella or parmesan if tolerated.
Note: Cooked zucchini, celery, carrots, spinach etc. may also be added.

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Even though it doesn’t LOOK like Spring – Let’s celebrate!!
Zucchini is great in many IC dishes, but this takes the cake – I mean pie.

CRUSTLESS ZUCCHINI PIE

4 cups zucchini, thin-sliced or grated (don’t peel it)
1 cup sliced sweet onion if tolerated, or substitute 1/4 cup diced, IC friendly fresh chives)
1/2 cup butter or margarine
2 teaspoons parsley flakes or 1-2 tablespoon fresh chopped
1/2 teaspoon salt
1/2 teaspoon pepper
1/4 teaspoon garlic powder or 1 – 2 cloves diced fresh
1/4 teaspoon dried basil or 2 teaspoons diced fresh
1/4 teaspoon dried oregano or 2 teaspoons diced fresh
2 eggs
12 ounces Shredded mozzarella cheese

Place zucchini, onion & butter in fry pan. Cook ten minutes, until soft. Add parsley flakes, salt, pepper, garlic powder, basil, oregano; stir. Turn off heat.

Beat eggs in bowl; add cheese.

Pour zucchini mixture into greased pie plate. Cover with cheese mixture. Bake at 350 degrees for 20 minutes. Good hot or cold.

PS: This recipe can be modified many ways. Substitute broccoli or spinach or combine all with mushrooms for a vegetable pie. Try a little shredded cheddar cheese. Don’t forget a decorative yet edible garnish like fresh basil leaves, or sliced black olives or for a pop of color add sliced strips of sweet red bell pepper before baking. Individual tart pans can be used as well.
Happy Spring!

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How about all the snow we’ve had this month? Here’s a hearty recipe to warm us up thanks to our IC recipe guru Marcia!

IC TWICE-BAKED POTATOES

4 baking potatoes (white or sweet)
1 1/2 cups chopped or ground cooked meat (beef, pork, turkey)
1 diced clove of garlic (or sweet onion if tolerated)
1/2 cup diced sweet red, yellow or orange bell pepper (or green if tolerated)
(or substitute 1/2 cup broccoli or spinach cooked and drained)
1/2 cup Daisy brand sour cream or pure Greek yogurt
1 egg, beaten
1/2 cup (or more) shredded American or cheddar cheese

Scrub potatoes. Prick with fork. Bake in 400 degree oven for 60 minutes or until tender. When cool, slice off potato tops. Scoop out centers leaving 1/4 inch thick shells for stuffing. In mixing bowl mash potato centers. Stir in other ingredients & season with salt, pepper & garlic powder. Fill shells with mixture & bake in shallow baking dish at 350 degrees for 30 minutes. Serves four. For added flavor & crunch, top with French’s French fried onions (if tolerated) or seasoned cracker crumbs dotted with butter 5 minutes before baking is done.

IC WHITE BEAN CHICKEN CHILI

October 17, 2013

One of our special IC patients is a valuable resource for recipes that are appropriate for IC. Here is her healthy chili choice that will warm you up without irritating your bladder. The recipe can be modified as indicated for vegetarian chili. Perfect for Fall!!

IC WHITE BEAN CHICKEN CHILI

1 tablespoon olive oil
1 cup chopped sweet onion (if tolerated)
1 cup chopped celery
2 sweet bell peppers cored and chopped (red, yellow or orange or green if tolerated)
1 pound ground lean chicken or turkey with no preservatives (for vegetarian chili substitute 1 can of beans and 1 cup of corn)
It is also possible to use 2 cups grilled chicken breast or turkey tenderloin instead of ground
1 tablespoon minced garlic
1 tablespoon all-purpose flour
1 teaspoon ground cumin (if tolerated or substitute dried basil)
1 teaspoon dried oregano
2 cups chicken or vegetable broth low-sodium or with no preservatives
2 15 ounce cans white beans drained and rinsed (mash one can of beans for thicker chili)
1/2 cup low-fat sour cream or plain yogurt (if tolerated)
salt and pepper to taste
shredded mild cheddar cheese for topping and/or can chopped mild green chilis if tolerated

In a large pot over medium heat warm the oil. Add chopped veggies and sautee for 5 min. Add chicken or turkey and cook through at least 5 minutes. Omit for vegetarian chili.
Add the garlic, flour, cumin (or basil) and oregano. Cook, stirring over low heat 2 minutes. Add the broth while stirring. Increase heat and bring to a boil stirring occasionally. Reduce heat to simmering and cook 10 minutes longer.
Add the beans and simmer another 10 minutes. Mash 1 can of the beans for thicker chili. Add a third can of beans and corn for vegetarian chili.
Stir in sour cream or yogurt. Season with salt and pepper.
Ladle into bowls and top with shredded cheddar and green chilis. May be served over rice, quinoa or other cooked grains. Add a warm piece of corn bread for a more hearty meal. Serves about 6.

Contributed by Marcia for the Grand Rapids Women’s Health IC diet blog. Thanks!