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

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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.

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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!

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!

Ingredients:

  • 1/2 butternut squash, peeled and chopped (yields: 3.5 cups raw)
  • 3/4 cup raw cashews
  • 1 cup milk, or more to thin out
  • 3 garlic cloves
  • 1 tsp lemon zest
  • 2 tsp kosher salt, or to taste
  • 6-7 tbsp Nutritional yeast (provides the cheesy consistency)
  • 1/2 tsp or a bit more of dried Italian seasoning
  • 1/4-1/2 tsp Tumeric powder, if tolerated optional (gives the orangey colour)
  • Freshly ground black pepper, to taste if tolerated
  • Your pasta of choice (I used ~450 grams/4.5 cups dry penne for the casserole) + mix-ins

Directions:

1. Preheat oven to 350 degrees F and line a baking sheet.  In a bowl, season chopped squash with some oil (~1 tsp) and kosher salt (couple pinches) and stir. Add to baking sheet and roast in oven for 40 minutes, flipping once half way through baking.

2. If making the baked casserole: Process 1 slice of bread + 1 tbsp nutritiional yeast until crumbs form in a food processor. Set aside. If you plan on enjoying it straight from the pot you can skip this step.

3. Assemble your cheese sauce ingredients (cashews, milk, garlic, lemon zest, salt, nutritional yeast, pepper, mustard, seasonings) and add just the cashews to food processor. Process until a fine crumb forms similar to corn meal. Now add in the rest of the cheese sauce ingredients and process until smooth. Leave the sauce in the processor as you will be adding the squash.

4. Cook your pasta according to package directions. When squash is finished roasting, add it to the food processor or blender and blend it with the cheese sauce until smooth. Adjust to taste. The sauce will thicken up with time. If at any point the sauce becomes too thick, you can add a bit of milk to thin it out.

5. Drain and rinse pasta with cold water. Now add the pasta back into the same pot and add your desired amount of cheese sauce on top. Stir well. Add in any desired mix-ins like peas or broccoli. You can either heat this up in the pot, or pour it into a casserole dish (I used a 4 cup dish), sprinkle on breadcrumbs + paprika, and bake it at 350 for about 20-25 minutes. The casserole will serve about 4 people if you use 450 grams dry macaroni or penne. Store any leftover sauce in the fridge and use within a few days.

Recipe adapted for the IC Diet by Elizabeth Braun, MS, RD, from: http://ohsheglows.com/2011/03/10/butternut-squash-mac-n-cheeze-two-ways/#ixzz2RJHfj840

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.

This sweet dish gives a good mix of fruit, veggies and protein (greek yogurt), and serves as a nice salad to make ahead and bring in your lunch to school or work, or to bring as a dish to pass at a gathering.

Makes six one-cup servings.

 Ingredients:

  • 5 cups thinly sliced cabbage (Packaged angel hair cabbage works well).
  • 2 cups chopped Fuji apples
  • 1/2 cup pure plain Greek yogurt
  • 3 tablespoons honey (or more to taste)
  • 1/8 teaspoon salt

Instructions:

  1. Combine cabbage and apples in large bowl. 
  2. Combine remaining ingredients in small bowl; stir or whisk well. 
  3. Add small bowel mixture to cabbage mixture, tossing to coat. 
  4. Cover & chill. 

Variations:

  • To add a little crunch, you can add a nut of your choice — almonds or walnuts work well and are IC friendly.
  • Sliced or shredded radish and/or carrots may add some color as well.
  • Raisins can add some sweetness.
  • Try adding shredded or chopped fresh fennel; or replacing cabbage all together with fennel.