Baked Salmon

Baked Salmon

Salmon is high on omega-3 fatty acids that are highly anti-inflammatory in an easy to digest form. It is a simple way to incorporate healthy fats and protein into the diet.

Serves: 1

Prep Time: 5mins
Cook Time: 20mins
Total Time: 25mins

Ingredients:

- 1 salmon fillet (pepper + salt + lemon juice)

Directions:

Preheat oven to 400°F. Season salmon with salt, pepper, lemon as desired. Then bake salmon in oven for 15min at 400°F.

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Baked Chicken

Chicken is an easy to digest protein source.

Serves: 1

Prep Time: 5mins
Cook Time: 30mins
Total Time: 35mins

Ingredients:

- 1 chicken thigh (pepper + salt + garlic)

Directions:

Preheat oven to 450°F. Season chicken with salt, pepper, garlic as desired. Then bake in oven for 30min at 450°F.

Drinks

Water

The body consists of approx 60% water, it is important to replenish water throughout the day. During flare-ups with symptoms of diarrhea it is even more important to stay hydrated. Choose the best quality water possible as water pollution is a serious problem.

Noodle Alternatives

A great way to enjoy noodle or pasta dishes for those who are gluten sensitive is through rice noodles like in Pad Thai or Buckwheat noodles. Like risotto it is an easy way to incorporate a variety of vegetables and flavours.

Buckwheat is gluten free contains a variety of minerals including magnesium iron and B6. It is a also a great grain protein source that contains all 8 essential amino acids. 

Bone Broth

Stock is something you can purchase or make at home. All you need is a big pot, water, ingredients and lots of time. This can be made in one batch over the weekend and added to many dishes to make soup, noodles, and substitute for water in any recipe. Bone broth contains vitamins and minerals that are found in the bones and are normally hard to breakdown. Liquid form provides a easy to digest way of extracting the nutrients lessening the burden of the digestive tract.

Vegetable Quinoa Risotto

Risottos are delicious and great way to incorporate a variety of ingredients and nutrients into a meal that is customizable to individual preference. This is one of my favourite ways to make risotto that combines the beneficial digestive spices of fennel cumin and coriander.

Desserts

Desserts are the sweet indulgence we like to have at the end of a meal. Unfortunately many traditional desserts contain sugar, wheat and dairy products in the recipes that can be inflammatory. This may irritate the gut lining and cause discomfort.

There are many dairy free, gluten free alternatives that have been more accessible. Some of these alternatives use nuts or beans as substitutes for dairy or wheat, which can be gas forming and hard to digest for those with IBD.

Keeping these criteria in mind, below are some options that are gluten free, sugar free, dairy free, nut free, beans free.

Snails on Toast

Snails are another source of protein that is high in iron, magnesium, selenium, B12, etc

Avocado Toast

An egg sandwich is part of many people's everyday breakfast. Incorporating a healthy fat such as avocado to the spread is easy to digest and will leave you feeling full longer. Choose white toast instead of whole wheat or multi grain bread as it has lower fibre and will allow for easier digestion.

Serves: 1

Prep Time: 5mins
Cook Time: 10mins
Total Time: 10mins

Ingredients:
- 1/2 avocado (pepper + salt + lemon juice)
- 2 white toast
- 1 egg
- 1 tbsp hummus (optional)

Directions:

Boil Egg in water for 10mins. Spread seasoned avocado onto toast. Then add sliced egg onto toast to enjoy!

Roasted Veggies

Roasted Vegetables are a great way to incorporate your favourite vegetables. Sweet potatoes and carrots are high in vitamin A, great for skins health, and repair of the gut lining. Brussels sprout is high in vitamin C another powerful antioxidants and great for liver detox. Some other veggies can be substituted such as zucchini, mushrooms, onions, peppers, broccoli, squash, etc. Pick vegetables that take approximately the same amount of time to cook and adjust the bake time accordingly.

Deconstructed Sushi: Salmon Rice Avocado Bowl

This deconstructed sushi bowl includes all my favourite elements of sushi with salmon, avocado and rice. Salmon is high on omega-3 fatty acids that are highly anti-inflammatory in an easy to digest form. It is a simple way to incorporate healthy fats and protein into the diet.

Serves: 1

Prep Time: 5mins
Cook Time: 20mins
Total Time: 25mins

Ingredients:

- ½ cup rice
- 1 small avocado
- 1 salmon fillet (pepper + salt + lemon juice)

Directions:

Preheat oven to 400°F. Season salmon with salt, pepper, lemon as desired. Make rice while oven is being heated. And prepare one ripe avocado to serve. Then bake salmon in oven for 15min at 400°F. Combine rice avocado and salmon and mix to enjoy.

Kefir

Pronounced "Ka-fear" has 32 different strains of bacteria and while yeast. The benefits of fermented foods are numerous, and kefir is a great source of probiotics that will keep the gut happy.

Superseed Crackers

Definitely a super delicious snack when you are in remission. Nuts and seeds are not the best choice during a flare up.

These super seed crackers are a fun way to incorporate all the healthy nuts in a delicious snack. You can season the flavour as desired and add in maple syrup or honey for a sweater taste.

Winter melon Lentil Soup

Winter melon lentil soup is a simple meal that can be adapted to many vegetables (spinach, kale) and broths.

Anti-inflammatory Steamed Egg with Goji

If there were only one breakfast item I could eat for the rest of my life, it would be steamed egg. Eggs provide all essential amino acids for protein synthesis. It is rich in lecithin found to promote cognitive health. It has all the B vitamins responsible for energy and anti-stress. This is a simple way to incorporate complete protein found in eggs that would keep you feeling full and energized till lunch. Adding goji berries in this dish provides the anti-oxidants and carbohydrates making this a balanced breakfast that also fight free radicals. Including turmeric provide the anti-inflammatory properties that keep the digested tract calm. Steaming eggs makes them easy to digest, as it will melt in the mouth making this a staple dish during a flare-up. Choose organic eggs when possible to ensure the best quality of protein. Complete protein is necessary for building and replacing damaged intestinal lining.

Oatmeal and Alternatives

Oats is the usual go to breakfast items for many people and full of fibre and minerals and protein. However for those extra sensitive to gluten, there may be a chance that oats can be contaminated in the manufacture process. Oats can also be acid forming and irritating to the intestinal tract for some. This recipe provides options and alternative where oats can be replaced with rice, millet or quinoa instead. Quinoa has become a new super food that contains all 8 essential amino acids and is also rich in fibre and minerals. Adding turmeric will provide the anti-inflammatory properties.

Snacks

What kind of snacks can I eat? Here are some suggestions.

Ripe Banana: They are an excellent source of nutrients that are easy on the stomach and filling at the same time. (unripe green bananas are mucus forming)

Banana contains high amounts of potassium, soluble fibre, Vitamin C, B6. The amount of soluble fibre may help reduce bloating and regulate digestive symptoms. The starch and fibre will help bind waste to help with elimination while potassium will balance water levels in the gut.

Because the banana has a relatively high amount of sugar and carbs they provide an excellent energy booster that can improve the mood as well. Caution should be taken for those who are diabetic  because of the sugar content. They can be eaten combined with a protein source such as oatmeal or nut butter to slow down the absorption of the carbs.

This delicious and healthy fruit can be easily combined in smoothies or banana bread as well as enjoyed on its own.

NOTE: Bananas are grown on trees and generally safer from rodents and are sprayed less with chemicals than other fruits.

Plantains are in the same family as Bananas and is another nutritious and delicious fruit that can be incorporated into the diet. Generally plantains need to be cooked prior. Baked plantains are incorporated in many cuisines.

Dates: Red Dates, Chinese Dates, or Jujube are excellent source for Vitamin C, Iron, Calcium, Magnesium. They replenishes the body with the minerals that it looses from the symptoms of colitis such as diarrhea, bloody stool.

During flare-up, dates can be boiled in water in medium heat for 30mins or until soft and skin can be easily peeled. They make for a sweet and nutritious low residual snack. The water the dates were boiled in contain nutrients and make for a sweet tea.

Avocado: An excellent source of nutrition and snack. They are high in soluble fibre, B vitamins, healthy fat and is a filling snack to have. They taste delicious seasoned with a bit of salt, pepper and lemon juice.

Baked Sweet Potato: High in Vitamin A, C, Iron, Magnesium, Calcium and soluble fibre, this is another excellent nutrient dense snack to have. They are easily to digest when baked with skin removed making for a sweet treat.

Greek Yogurt: High in protein and if you are lactose sensitive you may still be able to tolerate some greek yogurt. It is a dairy product and should be eaten with moderation during flare-ups.

Hummus: Made from chickpeas or other beans blended with flavouring, hummus is packed with iron and nutrients that could make an excellent snack. Beans derivative products can cause gas and should be consumed in moderation.

Stir Fry Greens with Roasted Duck

Stir Fry Greens is a simple way to incorporate vegetables into your meal. This recipe works on most green vegetables (Broccoli, Kale, Baby Bok Choy, etc)

Dark green vegetables provide many vitamins (such as vitamins A, C, and K and folate) and minerals (such as iron and calcium). They're also great sources of fibre. Insoluble fibre again is not good when you are constantly going to the bathroom so best to stick with low residual ways of preparing food.

Green Smoothie

Making a smoothie is a low residual meal option for breakfast or as a snack that allows for easy nutrient absorption because it is in liquid form. Smoothies can be a very flexible way of including a variety of fruits and vegetables in a nutrient dense way.

Spinach provides the anti stress B vitamins for energy as well as calcium needed for bone health. Avocado provides vitamin B, E, C anti stress and anti-oxidants used to fight off excess free radicals in the body. Banana provides potassium and magnesium necessary for muscle relaxation and nerve impulse. Pumpkin seeds provide a good source of protein, minerals, as well as B vitamins. Tahini provides calcium, iron, magnesium needed for bone health and blood formation. Omega 3 is an essential fatty acid that is anti-inflammatory.