Microwave Cooked Anti-inflammatory Power Oatmeal

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:...

Foil-Baked Fish with Summer Veggies

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:...

Dijon Fish

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...

Avocado and Spinach Scramble

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...

Crispy Chicken Nuggets

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...

Veggie Smoothie

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…...

Spinach Cucumber Mint Smoothie

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...

Cocoa Banana Smoothie

Ingredients:  1 cup organic, unsweetened soymilk (or can use other unsweetened non-dairy milks such as unsweetned almond or cashew milk)2 small bananas, cut into slices and frozen2 Tbsp unsweetened cocoa powder2 Tbsp oat bran Directions:  Combine all ingredients in a blender.  Blend into a smoothie of desired consistency.  Please note The banana slices should be...