Serves 6 Ingredients: Directions:   Source: UMass Chan Medical School

Ingredients: 1 1/2 handfuls of rolled oats Light dash of salt Shot of vanilla extract Ground cinnamon Almond milk (can be substituted with coconut or soy milk) 1 TB fat kefir (fermented, milk, yogurt-like drink packed with probiotics) Fresh fruit (fresh pineapple and blueberries are shown here, but any fresh fruit will work) Raisins Honey–local is better Directions:...

Serves approximately 3. This cooking technique can be used with a variety of fish, shrimp and chicken tenders (thin strips). Use different vegetables too, like spinach, sliced mushrooms, and onion.  For great prebiotics, try using asparagus and leeks!  You can also add sliced lemon.  You can also substitute beans for the fish or chicken.  Ingredents:...

Ingredients:  ¼ cup IBD-friendly mayonnaise 1 tablespoon Dijon mustard (no sugar added) 3 tablespoons grated parmesan cheese extra virgin olive oil 1 lb. haddock or other white fish Directions: Set the oven to broil. Coat the fish lightly in olive oil. Mix the mayonnaise, dijon mustard, and parmesan cheese together in a bowl. Next, spread...

Ingredients: 1 Tablespoon Extra Virgin Olive Oil 1 Onion, chopped 1 (10 ounce) package frozen chopped spinach, thawed and drained 1 ripe Avocado, sliced   5 Eggs, beaten 3 Cups shredded Muenster cheese, reduced fat if possible ¼ Teaspoon Salt 1/8 teaspoon ground black pepper Directions: Preheat oven to 350 degrees F. Lightly grease a...

Goat cheese adds creaminess and rich flavor to this delicate frittata.  Ingredients:  2 tablespoons extra virgin olive oil 1 pound zucchini, grated (about 4 cups) 2 garlic cloves, minced Salt and freshly ground pepper to taste 8 eggs 2 ounces goat cheese, crumbled (about 1/2 cup) 1/4 cup chopped fresh dill  Calories 192 Saturated Fat...

Serves 4 – 6 Ingredients: 1 1/2 pounds boneless, skinless chicken breast (or chicken tenders) 1 cup almond flour 1/2 tsp salt 1/2 tsp pepper(experiment with seasonings like garlic powder, oregano, rosemary, or thyme) 2 eggs 1/2 cup yogurt (plain, low fat or nonfat) canola, extra virgin olive, or coconut oil for frying Directions: Slice...

  Serves – 4 Ingredients: 4 firm fish fillets -5 to 6 ounces each (like scrod, tuna, salmon, haddock) 2 tbsp chopped fresh basil 2 tsp chopped fresh thyme, rosemary, tarragon, basil, or dill dash of salt and black pepper 1 ½ to 3 tbsp fresh lemon juice 4 lemon slices 4 sprigs of fresh...

Ingredients:  ½ cup cold water ½ red bell pepper (or any color) 1 medium carrot 1 stalk celery 1 ½ cup kale leaves ½ apple a thin slice of fresh or frozen ginger 8 whole almonds about 6 ice cubes optional – a bit of frozen fruit – a few grapes, mango pieces, orange segments…...

This has a clean, green flavor with a faint sweetness. If you opt for baby spinach, you may not need to remove the stems. Ingredients: 3 ice cubes 1 cup pineapple juice 2 cups, packed, baby spinach or torn, stemmed mature leaves ⅓ cup, packed, mint leaves 1 teaspoon freshly squeezed lemon juice 1 tablespoon...