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.

FRIDGE:
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

FROZEN:
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

PANTRY:
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

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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
Ingredients:
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
Preparation:
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.

We hope everyone had a blessed Thanksgiving and were able to sample some TG specialties (yes, thyme, sage and rosemary, favorite TG herbs, are IC friendly) thanks to a little Prelief and choosing apples over cranberries!

Here are two holiday dips to use on Christmas or New Year’s Day. Thank you, Marcia!

PUMPKIN-MAPLE DIP
In a food processor, combine a 4-oz. package (not tub) room temperature cream cheese, 1/2 cup canned pumpkin puree, 1/4 cup plain Greek yogurt, 3 tablespoons maple syrup, 2 tablespoons peanut butter, 1/2 teaspoon ground cinnamon (if tolerated) and a pinch of salt. Process until smooth. Place in serving bowl.
Serve with sliced Gala or Fuji apples, Ace brand whole wheat bread (no preservatives) or graham crackers (if tolerated). Makes 2 cups.

pumpkin maple dip

CARAMELIZED ONION AND WHITE BEAN DIP
In a large skillet, warm 2 tablespoons olive oil over low heat. Add 2 large thinly sliced sweet onions (cooking onions sometimes makes them more tolerable); sprinkle with salt and pepper and cook, stirring occasionally, until deeply browned, about 40 minutes. If onions start to burn, add a little water and stir. Remove from heat and cool slightly. Set aside 1 tablespoon onions for garnish. Place remainder in a food processor with 1 14-oz. can drained and rinsed white beans, 1/4 cup sour cream or plain Greek yogurt and 2-3 tablespoons olive oil. Puree until smooth. Salt and pepper to taste. Place into serving bowl and top with reserved onions.
Serve with potato chips (check ingredients: IC friendly chips contain potatoes, vegetable oil, no soybean oil and salt) sliced veggies like IC friendly carrots, celery, broccoli, cauliflower and our favorite, red, orange and yellow sweet bell peppers (green if tolerated), or a preservative free whole wheat pita or flat bread. Makes about 2 cups.
If you don’t have a food processor, a blender or hand mixer works.

bean dip

Here is an easy IC friendly Super Bowl snack that is healthy, filling and won’t derail your New Year’s resolution!
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HERBED SALMON SPREAD
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!

Yield: 4 burritos or 3.5 cups of filling

Ingredients:

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)

Directions:

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/.

Ingredients:

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

 

Instructions:

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 

Try Bread Pudding!

October 11, 2012

Here is a main dish and dessert recipe with bread puddings. Enjoy!

ROSEMARY BREAD PUDDING WITH BELL PEPPERS

 Serves 6

Ingredients:

  • 1 tablespoon canola oil
  • 1 bell pepper (any color), diced
  • 3 cups milk
  • 1 tablespoon chopped fresh rosemary or 1 teaspoon dried rosemary
  • 4 eggs
  • 1 cup cubed Gruyere cheese
  • 3/4 to 1 cup sliced or diced Applegate uncured hot dogs (available at Meijer stores)
  • 1 whole sweet onion, diced
  • salt & pepper to taste
  • 5 cups cubed stale bread

Instructions:

  1. Preheat oven to 350 degrees. 
  2. Heat a large saute pan to medium, & add the canola oil. Add the onion & stir until caramelized.  Stir in the milk & continue to heat until the milk simmers.  Remove from heat. 
  3. In a large bowl whisk the eggs & SLOWLY add the milk mixture in small batches to the bowl (slowly is important because the eggs need to remain in a liquid state).
  4. Stir in the cheese, peppers & hot dogs.  Season with salt & pepper.
  5. Stir in the bread & rosemary, & mix gently until all the liquid is absorbed. 
  6. Pour the mixture into a 9-inch casserole dish & cover with foil.
  7. Place the dish in a larger dish & add hot water until the water comes up the sides of the smaller dish by one inch.
  8. Carefully place the hot water bath with the bread pudding dish in the oven. Bake for 50 – 60 minutes, or until set. Serve warm. 

 

APPLE BREAD PUDDING

Serves 6 – 8

Ingredients:

  • 6 slices bread
  • 1 cup hot milk
  • 2 tablespoons butter or margarine
  • 4 eggs, beaten
  • 1/4 teaspoon salt
  • 1/2 cup sugar
  • 1/4 teaspoon cinnamon
  • 1/4 teaspoon nutmeg
  • 2 apples (Gala work well), peeled, pared & diced

Instructions:

  1. Preheat oven to 350 degrees.  Toast the bread slices, butter one side of each slice, & cut into cubes. 
  2. Arrange the cubes in a buttered casserole dish, & cover with the milk.  Let soak until the milk is absorbed. 
  3.  In a mixing bowl combine the eggs, salt, sugar, cinnamon, nutmeg & the diced apples. 
  4. Pour over the bread, & toss to combine. 
  5. Bake until set, about 45 minutes.