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
May 13, 2013
Yield: 4 burritos or 3.5 cups of filling
1 medium butternut squash, peeled, cubed, and roasted
*You can also try substituting butternut squash for sweet potato or pumpkin.
1/2 cup uncooked short grain brown rice (yields: 1.5 cups cooked)
1-2 tsp olive oil
1 cup chopped sweet onion, if tolerated
2 garlic cloves, minced
1 sweet red bell pepper, chopped
1 tsp kosher salt, or to taste
2 tsp ground cumin, or to taste, if tolerated
One 15-oz can black beans (about 1.5-2 cups cooked), drained and rinsed
3/4 cup mild cheddar cheese
4 tortilla wraps (large or x-large)
Toppings of choice: (avocado, sour cream, spinach/lettuce, etc)
1. Preheat oven to 425 degrees F and line a large glass dish with tinfoil. Drizzle olive oil on squash and give a shake of salt and pepper. Coat with hands. Roast chopped butternut squash for 45 mins. or until tender.
2. Cook brown rice (for directions, see here)
3. In a large skillet over medium-low heat, add oil, onion, and minced garlic. Sautee for about 5 minutes, stirring frequently. Now add in salt and seasonings and stir well.
4. Add chopped sweet red bell pepper, black beans, and cooked rice and sauté for another 10 mins. on low.
5. When butternut squash is tender remove from oven and cool slightly. Add 1.5 cups of the cooked butternut squash to the skillet and stir well. You can mash the squash with a fork if some pieces are too large. Add cheddar cheese and heat another couple minutes.
6. Add bean filling to tortilla along with desired toppings. Wrap and serve. Leftover filling can be reheated the next day for lunch in a wrap or as a salad topper.
Adapted for the IC Diet by Elizabeth Braun, MS, RD. To see the original recipe (with great step-by-step photos!!) this IC friendly one was adapted from, visit http://ohsheglows.com/2011/10/24/black-bean-and-butternut-squash-burritos/.
May 8, 2013
Yield: about 4 servings
- 1 tsp Extra virgin olive oil
- 1 sweet onion, chopped (if tolerated)
- 3 garlic cloves, minced
- 1 tbsp turmeric (if tolerated), or more to taste
- 1 carton broth (4 cups)
- 1 cup red lentils
- 3 cups cooked butternut squash
- 1 cup greens of choice
- Fresh grated ginger, to taste (optional)
- Kosher salt & black pepper, to taste (I used about 1/2 tsp salt)
1. In a large pot, add olive oil and chopped onion and minced garlic. Saute for about 5 minutes over low-medium heat.
2. Stir in turmeric and cook another couple minutes. Add broth and lentils and bring to a boil. Reduce heat and cook for 10 minutes.
3. Stir in cooked butternut squash and greens of choice. Cook over medium heat for about 5-8 minutes. Season with salt, pepper, and add some freshly grated ginger to taste.
Note: If you have uncooked butternut to use, check out Martha’s recipe for cooking instructions.
Recipe adapted for the Interstitial Cystitis Diet by Elizabeth Braun, MS, RD from: http://ohsheglows.com/2011/10/05/red-lentil-and-squash-curry-stew/
April 29, 2013
1 can blueberry or apple pie filling, as pure of additives as possible (a good brand low in additives is Lucky Leaf brand. Otherwise, create your own pie filling using fresh fruit)
1 15-ounce can pears, drained and diced
1 package Dr. Oetker yellow cake mix
1 cup butter or margarine, melted
1 cup chopped almonds or cashews
Heat oven to 350 degrees. Grease a 9×13-inch baking pan.
Pour pie filling into pan & spread evenly. Arrange diced pears over the filling.
Sprinkle the dry cake mix evenly over the fruit. Drizzle the melted butter over all & covering completely. Top with nuts.
Bake 60 minutes. Let cool 5 minutes, turn upside down on plate. Serve warm with whipped cream and enjoy!
Recipe adapted by a fellow IC Diet-go-er, Marcia, from http://www.luckyleaf.com/Recipes/236/Blueberry+UpsideDown+Cake
April 27, 2013
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
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.
April 23, 2013
One of the most common questions I get from interstitial cystitis (IC) patients is, “What can I put on my salad?” The answer is, “Plenty!” The trick is to pile the salad itself with flavorful vegetables, herbs, IC friendly fruit, cheeses, and nuts so that you aren’t relying solely on the salad dressing for that burst of flavor. You can also try herb‐infused oils for salad dressing or create homemade dressings with suitable substitutes for the vinegar or mayonnaise base. You can even make your own croutons. Finally, as always, rely on your own instincts and experience with various ingredients. Here are a couple of salad dressing recipes from Confident Choices: A Cookbook for Interstitial Cystitis and Overactive Bladder to get you started:
Basil Blueberry Non‐Vinaigrette Salad Dressing
1 c. frozen blueberries, partially thawed
1/2 c. organic, pure blueberry juice
1/2 c. olive oil
1 t. lemon zest
1/2 t. sugar
2 t. finely chopped fresh basil (may substitute thyme)
Pinch white pepper as tolerated to taste
Place all ingredients in blender. Blend using one‐second “pulses,” checking consistency after every couple of pulses. May also be made without using frozen berries. Simply increase juice to 1 cup.
Homemade and Healthy Ranch Salad Dressing
1 c. fat‐free plain yogurt (try organic Greek yogurt!)
1/2 c. low‐fat cottage cheese
1/2 t. lemon zest
1 t. dill
2 t. parsley
1/4 t. minced garlic
Pinch onion powder
Salt and pepper to taste, if tolerated
Blend all ingredients in blender or food processor until smooth. Store in refrigerator for up to one week past “sell‐by” dates on yogurt and cottage cheese.
April 23, 2013
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.
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!