Cinnamon Pear Smoothie

This smoothie recipe, featuring fresh fruit, Greek yogurt, and natural sugars is a great way to nurture the good bacteria “guests” in your intestinal tract! From icdietproject.com.

Cinnamon Pear Smoothie

Ingredients:

1 ripe fresh pear
½ cup milk (vanilla almond milk, or skim, low-fat, or whole cow’s milk)
1 cup Greek yogurt (without problem ingredients)
½ banana (optional)
1 tsp. cinnamon (if tolerated)
¼ tsp. ground cloves (if tolerated)
5 ice cubes (about 1 cup)
1-½ tsp. pure maple syrup, honey, or brown sugar
Whipped cream topping (as optional garnish without problem ingredients)
Cinnamon (for garnish)


Directions:

Peel, core, and cube pear. Put in blender. Add remaining ingredients in order to the blender, finishing with the ice and sweetener. Blend until smooth. Garnish with whipped cream and dash of cinnamon if desired. Makes one large or two smaller servings.

Soft Chicken Tacos with Roasted Red Pepper and Corn Salsa

Instead of bemoaning the fact that we can’t have jalapeños and chili seasoning, let’s concentrate on the fresh and fun elements of our favorite recipes from south of the border! Here’s a IC friendly recipe from icdietproject.com that’s a sure hit!

Soft Chicken Tacos with Roasted Red Pepper and Corn Salsa
(makes 6)


Ingredients:

1 T. olive oil
½ c. chopped onion (if tolerated)
1 garlic clove, peeled and chopped (optional, as tolerated)
½ c. chopped roasted sweet red pepper
1 ½ c. cooked, shredded chicken (may substitute ground meat)
½ t. cumin (if tolerated)
½ t. paprika (if tolerated)
1 t. chopped oregano
Salt and pepper to taste (if tolerated)
½ c. roasted sweet red pepper, chopped and chilled
½ c. corn (for more flavor, use kernels from grilled corn on the cob. Chill before using.)
½ c. canned black beans, drained and rinsed
½ c. cubed cucumber
¼ c. chopped onion (if tolerated) or try chopped green onion
2 t. pear juice
1 t. olive oil
1 t. chopped cilantro (if tolerated)
¼ t. lime zest
1 t. chopped oregano
6 small corn or flour soft tortillas (without problem ingredients)
Lettuce
Cheese
1 avocado cut into slices


Directions:

Heat olive oil in skillet over medium heat. Add first ½ c. onions, garlic, and first ½ c. red peppers, cooking until slightly browned and caramelized. Add shredded chicken, cumin, paprika, oregano, salt, and pepper and heat until cooked through.

While meat mixture is heating, combine second ½ c. red pepper, corn, black beans, cucumbers, second ½ c. onions, pear juice, oil, cilantro, lime zest, and oregano to make salsa.

To warm and soften tortillas, place two between paper towels and heat for 20 seconds in the microwave. Fill with meat mixture. Top with lettuce, cheese, salsa, and avocado slices. Enjoy!

Simple Whole Chicken with Roasted Broccoli-Mushroom Rice

ljrnana5 sent this recipe in for you to try. Each member of the family can enjoy his or her favorite piece of the bird with this recipe. Make with pepper if you can tolerate it or omit. You can always substitute your favorite spice in place of pepper as well. From myrecipes.com.

Simple Whole Chicken with Roasted Broccoli-Mushroom Rice

Makes 4 to 6 servings


Ingredients:

1 (3 1/2- to 4-lb.) cut-up whole chicken
1/3 cup olive oil, divided
3 teaspoons kosher salt, divided
2 teaspoons freshly ground black pepper, divided (can omit or substitute your favorite spice)
2 (8.5-oz.) pouches ready-to-serve rice (without problem ingredients)
1 pound fresh broccoli
2 (8-oz.) packages fresh cremini mushrooms, stems removed


Directions:

1. Preheat oven to 425°. Rub chicken pieces with 1 Tbsp. olive oil; sprinkle with 2 tsp. salt and 1 tsp. pepper.

2. Spread ready-to-serve rice in an even layer in a heavy-duty aluminum foil-lined sheet pan, breaking up clumps.

3. Cut broccoli into florets. Toss together broccoli florets, 2 Tbsp. oil, 1/2 tsp. salt, and 1/2 tsp. pepper in a medium bowl; spread in an even layer over rice. Toss together mushrooms and remaining olive oil, salt, and pepper, and spread over broccoli and rice.

4. Place chicken pieces, skin side up, 1 1/2 inches apart on broccoli and mushrooms.

5. Bake at 425° for about 1 hour or until a meat thermometer inserted in thickest portion of chicken registers 170°. Let stand 5 minutes before serving.

Mexican Coconut Flan

Originally brought to Mexico by the Spanish, flan is a light custard dessert commonly served throughout Central and South America. Mexican flan has many variations. It can be both cooked and served in the same small custard dishes, or it can be cooked in molds and turned out on plates after cooking. It’s often served topped with a caramelized sugar sauce. Sometimes it is cooked in one large pan, sometimes in individual molds. Below is a flan recipe characteristic of southern Mexican cooking– a delicate tasting flan made with coconut. From ic-network.com


Sorry, no picture posted.


Mexican Coconut Flan
– serves 3


Ingredients:

1 egg
2 egg yolks
3/4 tsp. vanilla extract
2 tsp. brown sugar, packed
3/4 cup milk
3/4 cup sweetened condensed milk
1/3 c. unsweetened shredded coconut (see note)


Directions:

1. Preheat oven to 350 degrees F. In a bowl beat the eggs and egg yolks with the vanilla and brown sugar until well combined.

2. Pour in the milk and condensed milk, and stir to combine.

3. Stir in the coconut.

4. Pour the mixture into six 4-oz. custard cups.

5. Place the cups in a large rectangular baking pan.

6. Fill the baking pan with hot water until it is about one inch in depth.

7. Bake at 350 degrees F. for 35 minutes, or until a knife inserted in the center comes out clean.

8. Allow to cool ten minutes, then refrigerate for at least two hours before serving.

Note: Make sure the coconut doesn’t have metabisulfite or sulfites on the label and isn’t sweetened. To lower the calories, use low fat sweetened condensed milk and low fat milk. Orange-Coconut Variation: Add 3/4 tsp. orange extract with the vanilla. To decorate, place an orange twist on top of each dessert.

Orange Chicken Oaxaca (Mexican dish)

In the province of Oaxaca in southern Mexico, chicken and other meats are often cooked with fruit and the spices that complement fruit. This area of Mexico has a little of everything, including mountains, very fertile valleys, and a mild climate. An abundance of produce and its famous chocolate make this area home to one of the most interesting cuisines of Mexico. Below is a tasty home-style chicken dish. It’s easy and relatively quick to fix. Serve it with rice or corn tortillas.
From icdietproject.com

Orange Chicken Oaxaca
– serves 4


Ingredients:

3 Tbsp. corn oil, divided
1/2 cup chopped green onion (see note)
2 cloves garlic, sliced
pieces of chicken (breasts or thighs) for four people
1 cup water
1 tsp. freshly grated orange rind
1/2 tsp. cinnamon (if tolerated)
1/8 tsp. black pepper (if tolerated)
1/2 tsp. dried thyme
2 bay leaves
1/4 tsp. salt, or to taste


Directions:

1. In a large skillet, sauté the green onion and sliced garlic in 2 Tbsp. of the corn oil until they begin to turn golden.

2. Remove and set aside.

3. Wash chicken pieces and pat dry.

4. Add the remaining tablespoon of oil to the skillet and brown the chicken pieces.

5. Add the water and remaining ingredients to the skillet, stirring to mix.

6. Cover and cook over medium heat until the chicken is cooked through, about 35 minutes.

Note: Green onions are safer than bulb onions, and chives are safer still. If you use chives, you might want to use onion salt in place of the regular salt. Frying the onion until it begins to turn brown (as opposed to just throwing in raw onion and letting it boil) helps make it more bladder friendly.

Best Fudgy Cocoa Brownies (adapted to be IC friendly using carob powder)

patricialynne07 sent this recipe in from cafedelites.com for those who are looking for a sweet treat. She says these are pretty darn good and gives it: ★ ★ ★ ★

Best Fudgy Cocoa Brownies

Ingredients:

½ cup unsalted butter, melted
1 tablespoon cooking oil (olive oil or coconut oil are fine)
1⅛ cup superfine sugar (caster sugar)*
2 large eggs
2 teaspoons pure vanilla extract
½ cup all purpose | plain flour
½ cup unsweetened carob powder (patricialynne07 recommends Chatfields Carob Powder, Unsweetened)
¼ teaspoon salt


Directions:

1. Preheat oven to 175°C | 350°F.

2. Lightly grease an 8-inch square baking pan with cooking oil spray. Line with parchment paper (or baking paper); set aside.

3. Combine melted butter, oil and sugar together in a medium-sized bowl. Whisk well for about a minute. Add the eggs and vanilla; beat until lighter in color (another minute).

4. Add flour, carob powder and salt, gently stirring the dry ingredients through the wet, until JUST combined (do NOT over beat as doing so well affect the texture of your brownies).

5. Pour batter into prepared pan, smoothing the top out evenly.

6. Bake for 20-25 minutes, or until the center of the brownies in the pan no longer jiggles and is just set to the touch (the brownies will keep baking in the hot pan out of the oven). If testing with a toothpick, the toothpick should come out dirty for fudge-textured brownies.

7. Remove and allow to cool to room temperature before slicing into 16 brownies.


Notes:

*Regular white, granulated, sugar can be used if you can't find caster sugar

TIPS AND TRICKS:

1. Whisk your butter and sugar really well.
2. Beat in your eggs for a good minute. This step is crucial for that crackly top.
3. Do NOT over beat your batter once the flour and carob powder are added. THAT creates air pockets in the batter which will give you cake-like textured brownies.
4. Do NOT over bake them! I like mine at exactly 25 minutes. You can go a little bit over if you like them set a bit more, but I don't recommend it if you're looking for the fudgiest brownies in this lifetime.

Sausage and Apple Stuffed Acorn Squash

This unusual but flavorful dish uses Panko. If you've never tried Panko bread crumbs, you're in for a surprise. These Japanese-style bread crumbs are different from regular bread crumbs because they're made from crustless bread, giving them a lighter color and a larger, more airy texture. They also tend to stay crunchy longer than your average bread crumb, which is a definite bonus in pretty much any recipe where you might use them. They're good for a lot more than coating chicken and giving an extra crunch to casseroles, too.

The combination of ingredients in this recipe make it a winner and it’s easy too! From sheknows.com.

Sausage and Apple Stuffed Acorn Squash

Ingredients:

3 acorn squash, top and bottom sliced off flat and halved
Olive oil
Salt and pepper, to taste (if tolerated)
1 pound ground sausage (without problem ingredients)
1 small onion, diced (if tolerated)
2 apples, diced (GALA or FUJI)
2 sage leaves, thinly sliced
1 cup Panko bread crumbs (without problem ingredients)
1 cup Parmesan cheese, divided (if tolerated)


Directions:

1. Preheat oven to 400 degrees F.

2. Spoon seeds out of the acorn squash.

3. Brush olive oil inside of each squash and season with salt and pepper.

4. Bake for 40 minutes to an hour depending on the size of your squash until tender but still holding its shape.

5. Sauté sausage and drain.

6. Using the grease from the sausage, sauté your onions and apples until softened.

7. Add sage and 3/4 cup bread crumbs.

8. Add 3/4 cup Parmesan cheese.

9. Spoon mixture into cooked squash halves and sprinkle remaining cheese and Panko on top.

10. Bake for another 15 – 20 minutes.


6 servings