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!!

IC Autumn Pork and Apple Stew

November 13, 2014

pork-loin-apples-300

Where did October go? Here’s an easy and tasty autumn main dish. Thanks IC recipe guru, Marcia!

PORK AND APPLE STEW
4 pork cutlets, pork steaks or medium pork chops
2 medium sweet onions (if tolerated or substitute 1-2 cloves crushed garlic)
3 large or 4 small Fuji or Gala apples
1 tablespoon butter
1/4 teaspoon cinnamon (if tolerated or substitute rosemary)
salt and pepper to taste
1 teaspoon sugar

Trim any excess fat off pork. If desired, brown meat on both sides in a greased frying pan. Peel, core and slice apples into thick slices. Slice onions into wedges. Melt butter in ovenproof dish. Layer half of the apples and onions into the bottom of the dish and place the pork on top. Sprinkle with salt, pepper and cinnamon or rosemary. Put the remaining apples and onions over this. Sprinkle with sugar.

Cover dish and bake in a slow oven, 300 degrees, for about 2 1/2 hours. The long, slow cooking melds the flavor and makes for meat tenderness. If using a slow cooker, cook 4-5 hours on high, or 7-8 hours on low. (Pork internal temperature should reach a minimum of 145 degrees testing with a meat thermometer per government food safety requirements). Serves four.

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.


With Spring finally here vary your daily salad and vegetable servings with these raw and cooked  10 great arugula ideas. These recipes will work with any tender spring green; try spinach, watercress, mesclun, dandelion, or young mustard greens.

Eat It Raw:
Use about 9 oz (8 cups) arugula for each salad and add the other ingredients to taste. Dress lightly with herb-infused olive oil, lemon zest (if tolerated), and salt and pepper (if tolerated), or use your favorite IC friendly homemade dressing.

1. Italian
Arugula, sliced radicchio, Parmesan cheese shavings (if tolerated) or fresh sliced mozzarella, quartered artichoke hearts, pitted black olives

2. Summer 
Arugula, diced sweet red bell pepper, fresh corn kernels, fresh basil

3. Steakhouse 
Arugula, sliced steak, cucumber, chopped scallions, crisp bacon (if tolerated)

4. Sweet and Salty 
Arugula, diced fresh pears, crumbled feta cheese, toasted, lightly salted cashews

5. California 
Arugula, crumbled Feta, toasted candied almonds, dried or fresh blueberries

Try It Cooked:

1. Pesto
Puree 2 garlic cloves, 2 cups packed arugula, ½ cup olive oil, and ¼ cup cashews or pinenuts. Add 1 Tbsp lemon zest (if tolerated); season with salt and pepper. Serve on grilled fish or chicken.

2. Pilaf
Sauté 1 diced onion (if tolerated) or garlic in 2 Tbsp canola oil in a pot. Add 1½ cups rice, 2½ cups water, and salt to taste. Bring to a simmer. Stir in ¼ cup raisin (if tolerated)s and ¼ cup ­slivered almonds. When rice is tender, stir in 2 cups packed arugula.

3. Sandwich
Layer slices of ripe peach (if tolerated) or fresh sliced fuji apples, thin slices of Gruyère cheese, and a handful of arugula between 2 slices of whole wheat bread. Bake until cheese melts.

4. Pasta
Combine ¾ lb cooked whole wheat spaghetti, 1/2 cup steamed mushrooms, 1/2 cup steamed carrots, with 2 cups packed arugula,  ¼ cup chopped parsley, 3 Tbsp pine nuts, 1 Tbsp olive oil, and salt and pepper to taste. Warm.

5. Pizza
Top a whole wheat pizza crust with ­basil pesto, a handful of arugula, sautéed broccoli, and shredded mozzarella. Bake at 425°F until cheese melts.

Ideas adapted from Parade Magazine Sunday April 21, 2013 by Elizabeth Braun, MS, RD for the Interstitial Cystitis Diet

http://www.parade.com/6201/parade/10-fresh-ways-to-use-arugula/

Ingredients:

1 3/4 c organic low-sodium broth if tolerated or homemade stock from cooked whole chicken

1 cup quinoa rinsed and drained *

2 Tbsp olive oil

2 tsp or more minced garlic

2 cups diced red and yellow bell pepper and/or carrots

1 cup chopped asparagus or green beans

1 cup diced zucchini and/or yellow summer squash

1/4 tsp sea salt

1/4 tsp black pepper if tolerated

2 tsp lemon zest if tolerated

1/2 c crumbled feta cheese

1 Tbsp chopped, fresh parsley or basil

Instructions:

In a saucepan bring broth to a boil. Add quinoa, cover and reduce heat to simmering. Cook quinoa until tender, about 15 minutes, stirring occasionally.

Remove from heat, fluff with a fork. Heat oil in a large skillet over medium heat. Add garlic and vegetables. Season with salt and pepper if tolerated.

Saute until tender, 7-8 minutes. Add quinoa, lemon zest and feta. Spoon into serving dishes and sprinkle with parsley or basil.

* A quick substitute for quinoa is microwaveable Minute Rice Multi-Grain Medley 4 ready-to-serve cups (contains brown rice, wheat, quinoa, rye and barley) added to broth and heated (not boiled). Drain unabsorbed, excess broth before adding to vegetables if necessary. Add cooked black lentils or rinsed canned garbanzo beans when adding vegetables for antioxidants, protein and fiber.

Nutrition: 280 calories, 35 gm carb, 11 gm protein, 10 gm fat, 510 mg sodium and 5 gm fiber per 1 of 4 servings.

Recipe adapted by Eliabeth Braun, MS, RD, for the Intersitital Cystitis Diet from  http://www.dashrecipes.com/recipes/dr/q/quinoa-and-vegetable-pilaf.html.