Tuna and White Bean Bruschetta for IC

TUNA AND WHITE BEAN BRUSCHETTA

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.

Crustless Zucchini Pie – IC friendly

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 Friendly Twice-Baked Potatoes

How about all the snow we’ve had this month? Here’s a hearty recipe to warm us up thanks to our IC recipe guru Marcia!

IC TWICE-BAKED POTATOES

4 baking potatoes (white or sweet)
1 1/2 cups chopped or ground cooked meat (beef, pork, turkey)
1 diced clove of garlic (or sweet onion if tolerated)
1/2 cup diced sweet red, yellow or orange bell pepper (or green if tolerated)
(or substitute 1/2 cup broccoli or spinach cooked and drained)
1/2 cup Daisy brand sour cream or pure Greek yogurt
1 egg, beaten
1/2 cup (or more) shredded American or cheddar cheese

Scrub potatoes. Prick with fork. Bake in 400 degree oven for 60 minutes or until tender. When cool, slice off potato tops. Scoop out centers leaving 1/4 inch thick shells for stuffing. In mixing bowl mash potato centers. Stir in other ingredients & season with salt, pepper & garlic powder. Fill shells with mixture & bake in shallow baking dish at 350 degrees for 30 minutes. Serves four. For added flavor & crunch, top with French’s French fried onions (if tolerated) or seasoned cracker crumbs dotted with butter 5 minutes before baking is done.

IC Friendly Spring Greens – Ideas and Recipes

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/

Quinoa and Vegetable Pilaf – IC Friendly

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.

Rich Rice with Mushrooms and Spinach – IC Friendly Side Dish

Makes 6 servings

Ingredients:

4 cups cooked brown rice, divided
2 tablespoons butter or margarine
1 sweet onion, chopped
8 ounces fresh mushrooms, sliced
1 cup pure sour cream
1 cup finely chopped spinach (packed) May use fresh or well-drained frozen spinach
1 cup grated Swiss or cheddar cheese
salt and pepper to taste

Instructions:

Spoon half the rice into shallow 2-quart greased baking dish. Melt butter in large skillet. Add onion, mushrooms and seasonings. Cook over medium heat until onions are soft but not brown. Remove from heat; stir in sour cream. Spread mixture over rice. Cover with spinach. Top with remaining rice; sprinkle with cheese. Bake at 350 degrees for 30-35 minutes.

Zucchini Cheddar Muffins

 

Ingredients:

• 2 1/4 cups all-purpose flour
• 1 1/2 teaspoons baking powder
• 1/2 teaspoon baking soda
• 1/4 cup sugar
• 1 teaspoon salt
• 2 eggs
• 1 1/4 cups buttermilk
• 1 cup butter or margarine, melted
• 1 cup packed shredded zucchini
• 1/4 cup shredded cheddar cheese

Directions

1. Heat oven to 400 degrees. Line a 12-cup muffin tin with paper liners or coat with baking spray.
2. In a large bowl, whisk together the flour, baking powder, baking soda, sugar and salt.
3. In another bowl, whisk together the eggs and buttermilk, then whisk in the melted butter.
4. Gently fold the liquid mixture into the dry mixture, then fold in the zucchini & cheddar just enough to incorporate.
5. Scoop the batter into the prepared muffin tin and bake for 25 to 30 minutes, or until a toothpick inserted at the center comes out clean.
6. Cool for 10 minutes in the pan before taking out of the tin.

 

Freeze an extra batch for later! If you make a large batch or only eat a few at a time, these muffins are good to freeze. Just toss them in a freezer bag, when you’re ready to have a few, take them out and pop them in the toaster oven or microwave.

California Crunch Salad – IC Friendly Side Dish

Here’s a tasty green salad for the holidays.

Ingredients:

• 1 16-ounce bag broccoli slaw
• 2 bunches green onions, chopped (if tolerated)
• 1/2 cup slivered almonds
• 2 tablespoons butter or margarine
• 1 package Ramen noodles, dry, uncooked, and crushed (discard seasoning packet)
• 1/4 cup sunflower seeds

dressing

• 1/2 cup vegetable or olive oil
• 4 tablespoons sugar
• 4 tablespoons honey
• Salt & pepper, if desired

Instructions:

1. Melt butter in fry pan, stir in almonds and crushed Ramen noodles.
2. Lightly brown and cool on paper towel.
3. Mix broccoli slaw and green onions in bowl.
4. Add almond and noodle mixture with desired amount of dressing just before serving.
5. Enjoy!

Rich Rice – IC Diet Friendly side dish

RICH RICE

Makes 6 servings

Ingredients:

• 4 cups cooked rice (white or brown), divided
• 2 tablespoons butter or margarine
• 1 sweet onion, chopped
• 8 ounces fresh mushrooms, sliced
• 1/2 teaspoon salt
• 1/2 teaspoon pepper
• 1 cup pure plain yogurt or sour cream
• 1 cup finely chopped fresh spinach (packed down)
• 1 cup grated Swiss or Cheddar cheese

Instructions:

1. Spoon half the rice into buttered shallow 2-quart baking dish.
2. Melt butter in large skillet.  Add onion, mushrooms & seasonings.  Cook over medium heat until onions are soft.
3. Remove from heat; stir in yogurt or sour cream.
4. Spread mixture over rice.  Cover with spinach.
5. Top with remaining rice; sprinkle with cheese.
6. Bake at 350 degrees for 30 to 35 minutes, or until thoroughly heated.