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!



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!!



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.

Here is an easy IC friendly Super Bowl snack that is healthy, filling and won’t derail your New Year’s resolution!
courtesy of IC patient Marcia

Note: requires 3 hour refrigeration so make ahead of time!
8 oz package of cream cheese, softened
1/2 cup small curd creamed cottage cheese
1/4 cup finely minced onion (if tolerated)
1 1/2 teaspoons diced, dried Italian herbs (thyme, oregano, marjoram, basil, rosemary, sage)
1 clove garlic, minced
15 1/2 ounce can salmon (tuna style), drained and flaked
chopped almonds or walnuts (if tolerated) and fresh parsley for garnish when served

In a large bowl, combine all ingredients, except salmon and mix well. Stir in salmon and transfer to serving bowl. Refrigerate 3 hours or overnight. Garnish with nuts and parsley. Serve with thinly sliced snack bread, pita bread, low salt Triscuits or small rice cakes. Enjoy!

Vegetable Brie Strata

January 2, 2013

ic friendly vegetable brie strata

Serves six


  • 1 sweet onion, sliced  (if tolerated) or garlic
  • 1 green bell pepper, diced (if tolerated)
  • 1 yellow, red or orange sweet bell pepper, diced
  • 2 tablespoons olive oil
  • 8 oz. round of Brie cheese, cubed (Remove rind if desired)
  • 5 cups cubed bread
  • 8 eggs
  • 3 cups milk
  • 1 teaspoon Italian seasoning (Optional)
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper


  1. Grease a 9×13-inch baking pan.  Saute onion or garlic and bell peppers in oil.  Set aside.
  2. In a large bowl whisk the eggs, milk and seasonings.
  3. Layer the bread cubes, vegetables and brie in the baking pan. Pour milk and egg mixture over the layers.  Chill overnight.
  4. Bake at 350 degrees for 45 – 50 minutes.

*You may add or substitute other ic friendly veggies including mushrooms, shredded squash or zucchini, cubed or shredded potatoes or sweet potatoes to name a few.


  • 3 slices white or wheat bread, toasted
  • 1 bell pepper (any color) cut into pieces
  • 1 can (2.25oz.) sliced black olives
  • 1/2 teaspoon sugar
  • 1 1/2 tablespoons flour
  • 2 1/2 cups shredded mozzarella cheese
  • 2 eggs
  • 1/2 cup milk
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper


  1. Cut bread into cubes; spread into greased 8 x 8 inch pan or round pie plate.  
  2. Place bell pepper & drained, sliced olives over bread cubes.  
  3. Sprinkle all with sugar & flour.  Place cheese over all.  
  4. Beat eggs, milk & seasonings.  Pour over all.  
  5. Bake at 350 degrees for 35-45 minutes.  
  6. Cut into squares or slices (if in pie plate) and serve warm.