turkey pot pie

Here is a recipe from Parade Magazine that is adaptable to the IC diet.

Serves 4 Pre-heat oven to 375 degrees and line a rimmed baking sheet with foil
4 T butter
1 T diced garlic
2 medium carrots, peeled and thinly sliced
1 stick of celery, thinly sliced
salt and pepper
4 T flour
2 1/2 cups turkey, chicken or vegetable broth (low sodium, organic)
1/4 cup heavy cream or milk
3/4 tsp dried or 2 tsp fresh thyme, chopped
1 1/2 cups cooked, shredded skinless turkey or chicken meat (organic, broth-free or preservative free)
1/2 cup peas
2 T chopped fresh parsley
1 sheet frozen puff pastry, thawed (some contain citric acid low on the ingredient list – a try-it item)
1 large egg
Warm butter in a large saucepan on low heat. Add garlic, carrot and celery, sprinkle with salt and pepper and cook, stirring occasionally until tender 10 min.
Sprinkle with flour and cook 3 min, stirring constantly. Pour in broth and cream/milk. Stir in thyme. Bring to a simmer over medium heat. Reduce heat and gently simmer 10 min until thick and stir to prevent sticking.
Remove from heat. Stir in chicken or turkey, peas and parsley. Divide into 4 8 ounce ramekins. Place on rimmed, foil-covered baking sheet.
Place puff pastry on lightly floured surface. Slice into 4 inch squares and place over ramekins.
Whisk egg and 1 T water in a small bowl. Brush pastry tops with egg mixture.
Bake until golden and bubbly about 35 minutes in 375 degree oven. Let stand 5 min then serve.


IC Autumn Pork and Apple Stew

November 13, 2014


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

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.

tuna bread


Wow, this is a great recipe for fall – Thanks to IC recipe guru Marcia!

Sliced whole-grain or white french bread, toasted and buttered
1/2 to 1 teaspoon minced garlic
15-ounce can white beans, drained and rinsed
6 tablespoons extra-virgin olive oil
Two 5-ounce cans pure light tuna packed in water, drained and flaked (check for one without soybean oil)
3/4 cup finely chopped celery
1/2 cup finely chopped sweet onion (if tolerated)
3/4 cup pitted and chopped natural black olives packed in water (yes, these are IC friendly!)
Zest of 1 lemon (only if tolerated, this a “try it” item)
1 tablespoon fresh or dried oregano or basil
2 cups baby arugula or other small greens like fresh spinach

Toast and butter bread; set aside.
In a large bowl use a potato masher or fork to mash the beans.
Add the olive oil, tuna, celery, onion, olives, lemon zest, oregano, minced garlic and greens.
Mix gently, season with salt and pepper. Spread the mixture on top of the sliced bread.

Here’s a yummy dessert our IC friend Marcia graciously provided. Thanks!!
Pre-heat oven to 425 degrees


4 cups cored, peeled and sliced gala apples
2 eggs
1 14 ounce can sweetened condensed milk (not evaporated milk)
1/4 cup butter or margarine, melted
1/2 teaspoon cinnamon or all-spice (if not tolerated try a very small sprinkle)


1/2 cup brown sugar
1/2 cup flour
1/4 cup butter or margarine
1/4 chopped almonds

Grease a 9 inch square glass baking dish. Prepare apples and set aside. Beat eggs, add sweetened condensed milk, melted butter and cinnamon. Add apples and stir to coat. Combine sugar and flour in another bowl; cut in cold butter or margarine until crumbly. Stir in nuts. Sprinkle over apple mixture. Bake 10 minutes. Reduce heat to 375. Bake 35-40 minutes until golden brown. Cool and enjoy. Refrigerate leftovers.


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!

It’s been a while, let’s do breakfast this week!


3 cups old-fashioned rolled oats

1 cup sliced almonds

1/2 cup (no additives) shredded sweetened coconut

2 tablespoons wheat germ

1/2 teaspoon salt

1/2 teaspoon ground cinnamon (if tolerated)

2 tablespoons pure vegetable oil

1/2 cup pure maple syrup

2 tablespoons firmly packed brown sugar

1 cup brown raisins (if tolerated). Add or substitute dried blueberries, dried apples or dried apricots (if tolerated).


Heat oven to 350 degrees.

Combine oats almonds, coconut, wheat germ, salt & cinnamon in large bowl.

Combine oil, syrup & brown sugar in another bowl & pour over oat mixture.

Toss until well coated.

Spread evenly in 13 x 9-inch pan.

Bake 30 minutes or until golden brown, stirring frequently.  Cool completely.  Stir in raisins or other tolerated dried fruits.

Store in airtight container at room temperature.

Makes 5 cups.


A topic often brought up is that the IC Diet is so bland! For some, sticking to chicken and rice saves them from flares, but is BORINGGGG…. Try mixing up a batch of this IC Friendly Herb and Spice blend from our dietitian, Elizabeth. Shake on whatever you want and enjoy!


Mix the following in an empty spice container:

2 Tbsp dried basil

2 Tbsp dried oregano

2 Tbsp crushed thyme

2 Tbsp dried marjoram

1 Tbsp rosemary

1 Tbsp dried sage

1 tsp garlic powder

1 tsp coarse salt (optional)


(For those without IC — 1 tsp black pepper, tsp paprika and tsp dried mustard can be added).