Baked Simple Fish

This is a quick and easy recipe that anyone can do. All ingredients you probably already have on hand. You can also change it a bit by adding Parmesan cheese and more garlic. You can even marinate the fish overnight in everything except the breadcrumbs and butter. Before putting fish into the oven, add the breadcrumbs and about 1T melted butter (drizzled over the fish). You can also try using Panko breadcrumbs (without problem ingredients) instead of regular breadcrumbs for extra crunch. The sky’s the limit to this versatile dish! From food.com.

Baked Simple Fish

Ingredients:

1 -1 1⁄2 pounds tilapia fillet (or cod, haddock, or any other mild fish)
4 tablespoons butter, melted
2 teaspoons lemon juice (if tolerated)
1 -2 garlic clove, minced
1 teaspoon sugar
1⁄2 teaspoon pepper (if tolerated)
1⁄2 teaspoon thyme
1 tablespoon chopped parsley
1⁄3 cup breadcrumbs (without problem ingredients)


Directions:

1. Preheat oven to 425. Lightly grease or spray a 13" x 9" (or larger) baking dish.

2. Rinse fish filets and pat dry. Set them in a single layer in the prepared baking dish.

3. In a small bowl, combine melted butter, lemon juice, garlic, sugar, pepper, thyme and parsley.

4. Stir well. Pour evenly over fish filets.

5. Sprinkle with the breadcrumbs.

6. Bake at 425 for about 20 minutes or until filets are opaque and flakey.


Serves 4

Broccoli and Cauliflower Gratin

Here’s a yummy way to eat broccoli and cauliflower. Who can resist this since it has a creamy cheese sauce with a light crunchy topping? From sheknows.com.

Broccoli and Cauliflower Gratin

Ingredients:

4 tablespoons unsalted butter
1 head broccoli florets
1 head cauliflower florets
1/4 cup all-purpose flour
2 cups half-and-half
2 cups shredded cheddar, divided
Salt and pepper, to taste
1/2 cup Panko bread crumbs (without problem ingredients)


Directions:

1. Preheat the oven to 450 degrees F.

2. Roast the broccoli and cauliflower florets until slightly browned, about 15 minutes in a 9 x 9-inch pan.

3. In a saucepan, melt the butter, whisk in the flour and let it cook over medium heat for 2 – 3 minutes.

4. Off the heat, whisk in the half-and-half, then turn the heat up to high and keep whisking to avoid the flour from clumping. Add the cheese, salt and pepper, and whisk until the cheese is melted.

5. Pour the cheese mixture over the top of the veggies.

6. Sprinkle Panko on top and bake until golden brown, 25 to 30 minutes.

Slow Cooker Cheesy Scalloped Potatoes

This crockpot version of scalloped potatoes is so EASY, creamy, tender and cheesy! And it frees up your oven space! From damndelicious.net.

Slow Cooker Cheesy Scalloped Potatoes

Ingredients:

1 1/2 cups heavy cream
3 cloves garlic, minced
1/2 teaspoon dried thyme
Pinch of nutmeg (if tolerated)
2 pounds russet potatoes, peeled and cut into 1/8-inch thick slices
Kosher salt and freshly ground black pepper, to taste
1 cup shredded Gruyere cheese (if tolerated or use another kind of cheese)
1/4 cup freshly grated Parmesan (if tolerated)
1/2 teaspoon fresh thyme leaves


Directions:

1. In a medium saucepan, whisk together heavy cream, garlic, thyme and nutmeg over medium heat until heated through, about 1-2 minutes.

2. Add a layer of potatoes to a 4-qt slow cooker in an overlapping pattern; season with salt and pepper, to taste. Pour 1/3 cup cream mixture over potatoes; sprinkle with Gruyere. Repeat with remaining potato slices, cream mixture and Gruyere to create 2 more layers.

3. Cover and cook on high heat for 4-5 hours, or until potatoes are tender. Sprinkle with Parmesan. Cover and cook until melted, about 5 minutes.

4. Remove lid and let potatoes rest for 15 minutes, allowing the sauce to thicken as it sits.

5. Serve, garnished with thyme, if desired.

The Best Apple Crumb Muffins

Moist and tender muffins that are full of apples and not too heavy or sweet. You can even eat them for breakfast! From bakerbynature.com.

The Best Apple Crumb Muffins

Yield: 1 dozen muffins

Ingredients:

1 cup all-purpose flour
1 cup whole-wheat flour
1 tablespoon baking powder
1 1/2 teaspoons ground cinnamon (if tolerated)
3/4 cup granulated sugar
1/2 teaspoon salt
2 large eggs, at room temperature
1 cup Full-Fat Greek Yogurt (without problem ingredients)
1/4 cup butter, melted
1 teaspoon vanilla extract
1 1/2 cups chopped, peeled GALA or FUJI apples

Topping:

2 tablespoons brown sugar
1 1/2 tablespoons all-purpose flour
1/4 teaspoon ground cinnamon (if tolerated)
1 tablespoon cold butter


Directions:

1. Preheat oven to 400 degrees (F). Grease a 12 cup muffin tin, or line with paper liners; set aside.

2. In a large bowl combine the flours, baking powder, cinnamon, sugar, and salt; set aside.

3. In another bowl, beat the eggs, Greek yogurt, melted butter, and vanilla.

4. Stir wet mixture into dry ingredients just until moistened. Fold in apple chunks.

5. Fill prepared muffin tin cups two-thirds full.

For the topping:

6. In a small bowl combine sugar, flour and cinnamon. Cut in the butter until mixture resembles coarse crumbs. Sprinkle a scant teaspoonful over each muffin.

7. Bake at 400° (F) for 18-20 minutes or until a toothpick comes out clean. Cool for 5 minutes before removing from pans to wire racks. Serve warm.

IC Baked Blueberry French Toast

This make-ahead IC breakfast treat could double as dessert! You can even make it the night before and bake in the oven the next morning. From icedietblog.wordpress.com

IC Baked Blueberry French Toast

French Toast: 6 servings requires 30 minute refrigeration and 45 minute baking time

Ingredients:

1 tsp coconut oil
6 cups (9 slices) whole wheat bread (GF if needed)
1 1/2 cups lowfat milk
6 eggs
2 Tbsp maple syrup
1 1/4 tsp lemon zest (grated peel)
1 tsp pure vanilla or almond extract
1 tsp ground ginger or cinnamon (if tolerated)
pinch of salt
1 cup frozen or fresh blueberries (or raspberries or blackberries)
1/2 cup slivered almonds

Berry Sauce:
2 cups frozen or fresh berries
1 Tbsp maple syrup
1 tsp lemon zest
1/2 tsp ground ginger or cinnamon (if tolerated)
pinch of salt


Directions:

Coat a 9×9 inch baking dish with coconut oil. Add cubed bread. In a bowl beat milk, eggs, syrup, zest, extract, spice and salt until frothy. Pour berries on over bread then pour egg/milk mixture on top. Press berries and bread down with a fork. Cover and refrigerate 30 minutes or overnight.

Top with slivered almonds and bake in 350 degree preheated oven on the middle rack for 45 minutes until top is golden brown. Remove from oven, cool and slice into 6 servings.

To make sauce, melt coconut oil over medium heat in a large skillet. Add berries and stir for 3 minutes. Add syrup, zest, spice and salt. Stir 5 more minutes until thickened.

To serve, pour 1/4 cup sauce over each serving. YUM!

Adapted from recipe by EA Stewart

Slow Cooker Garlic Parmesan Chicken and Potatoes

Crisp-tender chicken cooked low and slow with baby red potatoes for a full meal! So easy and effortless! From damndelicious.net.

Slow Cooker Garlic Parmesan Chicken and Potatoes


Yield: 4 servings
Prep Time: 10 minutes
Cook Time: 8 hours
Total Time: 8 hours 10 minutes


Ingredients:

8 bone-in, skin-on chicken thighs
1/2 teaspoon dried basil
1/2 teaspoon dried oregano
1/4 teaspoon dried rosemary
Kosher salt and freshly ground black pepper, to taste (if tolerated)
2 tablespoons unsalted butter
2 pounds baby red potatoes, quartered
2 tablespoons olive oil
4 cloves garlic, minced
1/2 teaspoon dried thyme
1 cup freshly grated Parmesan (if tolerated)
2 tablespoons chopped fresh parsley leaves


Directions:

1. Season chicken with basil, oregano, rosemary, salt and pepper, to taste.

2. Melt butter in a large skillet over medium high heat. Add chicken, skin-side down, and sear both sides until golden brown, about 2-3 minutes per side; drain excess fat and set chicken aside.

3. Place potatoes into a 6-qt slow cooker. Stir in olive oil, garlic and thyme; season with salt and pepper, to taste. Add chicken to the slow cooker in an even layer.

4. Cover and cook on low heat for 7-8 hours or high for 3-4 hours, or until the chicken is completely cooked through, reaching an internal temperature of 165 degrees F.

5. Serve immediately, sprinkled with Parmesan and garnished with parsley, if desired.

IC Friendly Blueberry Blast Smoothie

Summer is almost upon us so cooler drinks to satisfy our palates are absolutely necessary. Here’s a smoothie recipe that’s good for you, tastes delish and keeps your bladder happy. But remember, a dietitian’s taste buds may be a little more sugar sensitive, so feel free to add another teaspoon or so of honey if it isn’t sweet enough for you. Don’t worry, honey is only 20 calories per teaspoon. From icdietblog.wordpress.com.

Blueberry Blast Smoothie

Yields: 2 servings

Ingredients:

1 cup lowfat milk or almond milk (8 grams protein in a cup of milk, 1 gram protein in a cup of almond milk)
1/2 cup Greek style plain yogurt (without problem ingredients)
1/2 tsp vanilla extract
2 teaspoons honey to taste (optional if using vanilla yogurt or sweetened almond milk)
1 cup baby spinach or kale, stems removed, washed, dried and chopped
1 cup fresh or frozen blueberries or if you tolerate bananas: 1/2 cup blueberries and 1/2 ripe banana, sliced
1/4 cup quick cooking oats (you can use old fashioned, just may need to blend longer)
1/4 avocado (optional) added if you don’t tolerate or like bananas


Directions:

Place 1/2 of all ingredients into a blender. Cover and blend a minute until creamy and smooth. Repeat for the second serving. Serve immediately in a 16 oz. glass or freeze in a freezer safe container with a lid and leave 1 inch of space for expansion. Or cover and refrigerate for the next day.

Growing teens and athletes can add nut butter and whey protein powder (may be IC safe for some). If you want to avoid the vitamin C in protein powders that can be an IC irritant, but you want extra protein, dry, non-fat milk powder adds 3 grams protein and 25 calories per tablespoon. Garnish with fresh mint leaf or coconut if desired.

Roughly: 200 calories, 30 grams carb and 18 grams protein per 1/2 recipe
Adapted from Kirsten of Comfortably Domestic

Almond Butter Muffins

These muffins look absolutely fab-u-lous and I bet they taste great too! From quakeroats.com.

Almond Butter Muffins

Ingredients:

3 cups plus 1 tablespoon Quaker ® Oats (quick or old fashioned, uncooked)
1/2 cup all-purpose flour
2 teaspoons baking powder
1/8 teaspoon salt
1 cup milk
3 tablespoons agave nectar, honey, or pure maple syrup
1/4 cup almond butter
1 tablespoon canola oil
1 large egg, beaten
1 1/2 tablespoons sliced almonds


Directions:

Heat oven to 400°F. Lightly spray 12 medium muffin cups with cooking spray or line with paper baking cups. Place 1 cup oats in blender or food processor container and process until oats are finely ground. In large bowl, combine, ground oats, remaining 2 cups oats, flour, baking powder and salt; mix well. In small bowl, combine milk, agave, almond butter, oil and egg; mix well. Add to dry ingredients; stir just until dry ingredients are moistened. Fill muffin cups. Sprinkle with remaining oats and the almonds, pressing lightly into batter. Bake 15 to 18 minutes or until golden brown. Cool muffins in pan on wire rack 5 minutes. Remove from pan. Serve warm.


COOK NOTE: To freeze leftover muffins, place in freezer bag; seal securely. Freeze up to 2 months. To reheat in microwave oven, place muffin on microwave-safe plate. Microwave on high about 20 to 30 seconds for one muffin.

Slow Cooker Pear and Applesauce

If you’re struggling with a tender stomach, gut, throat or bladder, sometimes you just have to go back to the basics… a gentle applesauce that will go down easily and provide some light nourishment. Registered dietitian Julie Beyer RDN offers a simple recipe for apple and pear sauce that is simple, fresh and refreshing.

With thin skinned fruits, it’s important to buy organic whenever available to reduce any residual pesticide exposure. Look for the lower acid Gala or Fuji apples to cook with. We have a special fondness for Bosc pears but your goal is to get the freshest, ripest fruit available. The riper the fruit, the lower the acid.

You’ll also notice that this recipe does include an optional teaspoon of lemon juice. Now you must be wondering “What would you put lemon in this?”. This is actually a very small amount of lemon, thus the overall acid level is quite small. However, if you’re concerned, you can reduce the quantity to 1/2 teaspoon or, perhaps, use some lemon peel instead. It’s entirely your choice. You can also use JAVAcid to reduce acid levels and add some nice beneficial fiber too! From icdietproject.com.

Slow Cooker Pear and Applesauce

Ingredients:

3 large GALA or FUJI apples (peeled, cored, and cut into slices)
3 large pears (peeled, cored, and cut into slices)
2 teaspoons ground cinnamon (if tolerated)
½ teaspoon ground cloves (if tolerated)
1 teaspoon lemon juice (optional)
⅓ cup water
¼ teaspoon salt


Directions:

Combine all the ingredients in slow cooker, and put the top on. Cook mixture on high for 4 hours, stirring twice during cooking. The pear-applesauce will be slightly chunky. For a smoother sauce, use blender or immersion blender to puree. Serve warm or cool sauce and store in the refrigerator for up to five days. May be frozen.

Healthy Carrot Cake Granola Bites

An easy recipe for healthy bite-sized granola bars that taste just like carrot cake! Super easy to make, no butter or refined sugar, and only 31 calories! From amyshealthybaking.com. It can also be easily adapted to be IC friendly (according to your tolerances).

IC Friendly Good Morning Granola

Tired of paying an arm and a leg for IC friendly granola? Make your own and save money and eat healthier! From icdietblog.wordpress.com.

IC Friendly Good Morning Granola

Ingredients:

3 cups old-fashioned rolled oats
1 cup sliced almonds
1/2 cup (no additives) shredded sweetened coconut (without preservatives)
2 tablespoons wheat germ
1/2 teaspoon salt
1/2 teaspoon ground cinnamon (if tolerated)
2 tablespoons pure vegetable oil
1/2 cup pure maple syrup
2 tablespoons firmly packed brown sugar
1 cup brown raisins (if tolerated). Add or substitute dried blueberries, dried apples or dried apricots (if tolerated)


Directions:

1. Heat oven to 350 degrees.

2. Combine oats almonds, coconut, wheat germ, salt & cinnamon in large bowl.

3. Combine oil, syrup & brown sugar in another bowl & pour over oat mixture.

4. Toss until well coated.

5. Spread evenly in 13 x 9-inch pan.

6. Bake 30 minutes or until golden brown, stirring frequently. Cool completely. Stir in raisins or other tolerated dried fruits.


Store in airtight container at room temperature. Makes 5 cups.

Mom's Zucchini Bread

This is described as really, really good and moist- it is eaten as quickly as you can make it and has over 6,000 reviews! This bread will also freeze well, and will keep in refrigerator for weeks. ljrnana5 says this is the BEST zucchini bread she has ever had and gives it: ★ ★ ★ ★ ★
From allrecipes.com.

Mom's Zucchini Bread

Ingredients:

3 cups all-purpose flour
1 teaspoon salt
1 teaspoon baking soda
1 teaspoon baking powder
1 tablespoon ground cinnamon (if tolerated)
3 eggs
1 cup vegetable oil
2 1/4 cups white sugar
3 teaspoons vanilla extract
2 cups grated zucchini
Zucchini
1 cup chopped walnuts


Directions:

1. Grease and flour two 8 x 4 inch pans. Preheat oven to 325 degrees F (165 degrees C).

2. Sift flour, salt, baking powder, soda, and cinnamon together in a bowl.

3. Beat eggs, oil, vanilla, and sugar together in a large bowl. Add sifted ingredients to the creamed mixture, and beat well. Stir in zucchini and nuts until well combined. Pour batter into prepared pans.

4. Bake for 40 to 60 minutes, or until tester inserted in the center comes out clean. Cool in pan on rack for 20 minutes. Remove bread from pan, and completely cool.

Buttery Corn Casserole Recipe

Here’s a comforting side dish by an excellent cook and baker that has won several top prizes for her cooking and baking skills. ljrnana5 found this scrumptious recipe at tasteofhome.com and uses mild cheddar cheese in it. ljrnana5 gives it: ★ ★ ★ ★ ★

Buttery Corn Casserole Recipe

Ingredients:

2 eggs, lightly beaten
1 can (5 ounces) evaporated milk
3 tablespoons butter, melted, divided
2 cans (15-1/4 ounces each) whole kernel corn, drained
2 cups (8 ounces) shredded cheddar cheese
1 cup crushed butter-flavored crackers (about 24 crackers), divided (without problem ingredients)


Directions:

1. In a large bowl, combine the eggs, milk, 2 tablespoons butter, corn, cheese and 1/2 cup cracker crumbs. Spoon into a greased 11-in. x 7-in. baking dish. Toss the remaining crumbs and butter; sprinkle over corn mixture.

2. Bake, uncovered, at 350° for 25-30 minutes or until edges are bubbly.


Yield: 6 servings

Poppy Seed Dressing

Hurtin4certain uses this as her “go to” dressing for everything, but especially good with a combination of arugula, romaine, sliced pears, and toasted pine nuts. She also likes to add goat cheese, which she can tolerate. Hurtin4certain gives it: ★ ★ ★ ★

Poppy Seed Dressing

Ingredients:

1/4 cup pear juice (without problem ingredients)
1/4 cup canola oil
1 Tbs raw unfiltered organic honey (or pure maple syrup)
1/2 tsp dried parsley
1/2 tsp salt
1/4 tsp black pepper (if tolerated)
1/4 tsp onion powder (if tolerated)
1 tsp poppy seeds


Directions:

Put all ingredients in a jar and shake. Keep it refrigerated.

Almond Coconut Granola Bars

No time for breakfast? Granola bars to the rescue. Hungry on the plane? Granola bars sure beat pretzels. Long stretch between lunch and dinner? Again, granola bars.

These no-bake bars, which are made with oats, nuts, and coconut, and naturally sweetened with honey (or maple syrup) are some effective, energy-rich treats. They would also be great snacks for lunch bags and hungry kids who have just arrived home from school. They’re much more tasty and offer more sticking power than any of the store-bought options. Be sure to use pure maple syrup and coconut that has no preservatives. Only add cinnamon if you can tolerated it.
From cookieandkate.com.

Linguine with Chicken and Mushrooms

ljrnana5 sent this recipe in and it really looks delicious and it’s easy too! From familycircle.com.

Linguine with Chicken and Mushrooms

Ingredients:

1 pound linguine
3 tablespoons unsalted butter
2 pkg (4 oz each) mixed sliced mushrooms
2 cups shredded rotisserie chicken
1/2 cup heavy cream
2 tablespoons chopped fresh parsley
1/4 cup grated Parmesan (if tolerated)
1/2 teaspoon salt
Cracked black pepper (if tolerated)
1 teaspoon truffle oil


Directions:

1. Bring a large pot of salted water to a boil. Add linguine and cook until al dente, 9 minutes. Drain, reserving 1 1/4 cups pasta water. Melt unsalted butter in a large skillet over medium-high. Add mixed sliced mushrooms and cook 3 minutes. Stir in shredded rotisserie chicken, heavy cream and 2 tbsp chopped fresh parsley. Simmer 3 minutes. Toss mushroom mixture with linguine, 3/4 cup pasta water, grated Parmesan and salt. If sauce is too thick, add remaining pasta water to loosen. Sprinkle with cracked black pepper and drizzle with truffle oil.


Note: For extra-rich flavor, add 1/4 cup dried porcini mushrooms. Just soak them in warm water for 10 minutes, then drain and sauté.


Nutrition Information for Linguine with Chicken and Mushrooms
Servings Per Recipe: 6
PER SERVING: 505 cal., 19 g total fat 451 mg sodium, 59 g carb. (3 g fiber), 25 g pro.

Creamy Chicken and Pasta

This is ljrnana5's first submission and it really looks good! Chicken with broccoli, zucchini, and peas all in a creamy Parmesan cheese sauce. YUM! From familycircle.com.

Creamy Chicken & Pasta

Ingredients:

8 ounces penne
3 small carrots, peeled and sliced into coins
2 cups broccoli flowerets
1 medium zucchini, sliced
1 cup frozen peas
1 pound boneless, skinless chicken breasts, cut into 1-inch pieces
1/2 teaspoon salt
1/4 teaspoon black pepper (if tolerated)
1 tablespoon canola oil
3/4 cup heavy cream
1 cup shredded Parmesan cheese (if tolerated)
Pinch nutmeg


Directions:

1. Cook penne in boiling salted water for 12 minutes. Add carrots, broccoli and zucchini for last 4 minutes of cooking time. Add peas during the last minute. Drain; transfer to a large serving bowl.

2. Meanwhile, sprinkle chicken with 1/4 teaspoon of the salt and 1/8 teaspoon of the black pepper. Heat oil in a large nonstick skillet over medium-high heat. Cook 8 minutes, or until cooked through.

3. Add cream, cheese, the remaining 1/4 teaspoon salt and 1/8 teaspoon pepper and nutmeg to skillet. Boil for 2 minutes, until thick. Toss with pasta and vegetables.


Nutrition Information for Creamy Chicken & Pasta
Servings Per Recipe: 4
PER SERVING: 632 cal., 26 g total fat (13 g sat. fat), 137 mg chol., 599 mg sodium

Broccoli, Cheddar & Spinach Frittata

Frittatas are always great for brunch, but they’re also an easy weeknight dinner option. When will you have yours? From aldi.us.

Broccoli, Cheddar & Spinach Frittata

Ingredients:

8 eggs
1/2 cup milk
2 cloves garlic, pressed or minced
1/2 teaspoon sea salt, divided
ground black pepper (if tolerated)
1 cup freshly grated mild Cheddar Cheese, divided in half
1 tablespoon extra virgin olive oil, more as needed
1 small yellow onion, chopped (if tolerated)
1/3 cup water
2 cups thinly sliced broccoli florets
2 cups baby spinach, roughly chopped
1/3 cup thinly sliced green onions (if tolerated)


Directions:

1. Preheat the oven to 425°F. In a large bowl, whisk together the eggs, milk, garlic, ¼ teaspoon of the salt and about 5 twists of freshly ground black pepper until well blended. Then whisk in about half of the cheese, reserving the other half for later.

2. In a 10-inch, well-seasoned cast iron skillet or oven-safe sauté pan, warm the olive oil over medium heat until shimmering. Add the onion and the remaining 1/4 teaspoon salt. Cook, stirring frequently, until the onion is tender and translucent, about 3 to 5 minutes.

3. Add the broccoli and water to the pan, then cover it with a lid (or a baking sheet) and steam the mixture until the broccoli is brighter green and easily pierced by a fork, about 2 to 3 minutes. Uncover, and add the spinach and green onions. Cook, stirring constantly, until the spinach has wilted, about 30 to 60 seconds.

4. Arrange the mixture in an even layer across the skillet. Whisk the egg mixture one last time and pour it into the pan. Sprinkle the frittata with the remaining cheese. Put the pan in the oven and bake until you can shimmy the pan by the handle (careful, it’s hot!) and see that the middle is just barely set, about 12 to 15 minutes.

5. Once the frittata is done baking, let it rest for 5 to 10 minutes before slicing it into 6 large or 8 smaller wedges. Serve immediately. Leftover frittata will keep well, covered and refrigerated, for up to 3 days. Enjoy chilled or gently reheat.