Easy to. Digest. dinner ideas

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1 Easy to Digest dinner ideas

2 Table of Contents Introduction Irritable Bowel Syndrome baked eggplant chinese marinated pork lemon carrots with parsley homestyle chicken barley soup watermelon banana split Heartburn/GERD mustard roasted chicken green beans with olive oil and parsley carrot rice apple muffins Celiac Disease chicken breasts with apples and cider baked bole carrot brown rice green beans with mushrooms fruit compote with honey yogurt Crohn s Disease rosemary baked salmon grilled chicken kabobs baked potatoes with asparagus lentil and sweet potato soup

3 Introduction if you suffer from a digestive condition, a few simple lifestyle changes can go a long way ineasing your symptoms. And a great place to start is with the foods you choose. We ve compiled plenty of great meal ideas for common conditions such as irritable bowel syndrome,heartburn/gerd, celiac disease, and crohn s disease that will tempt your taste buds while respecting your dietary restrictions.

4 Irritable Bowel Syndrome if you have IBS, it s best that you stay away from fatty foods, broccoli, cabbage, caffeinated drinks, carbonated beverages, and alcohol as these can cause a flare-up of symptoms. Also be sure to watch your fiber intake along with your fruit and dairy consumption. Look for lowfat, low-carb foods.

5 Baked Eggplant / cup grated Parmesan cheese 2 tsp olive oil 1 cup mozzarella cheese, shredded 1 2 onion, chopped 1 tsp oregano, or tbsp fresh, chopped 1 cup canned crushed tomatoes 1 2 cup dry white wine or vegetable stock 1 lb eggplant, cut into 2 inch pieces 1 clove garlic, crushed Preheat oven to 00 F. Heat oil in a heavy flameproof casserole dish over medium heat. Sauté onion and garlic 3- minutes or until onion is tender. Add tomatoes, wine, oregano, and salt and pepper, to taste. Increase heat to medium-high and simmer 15 minutes. Stir in eggplant and half the mozzarella cheese. Bake 35-0 minutes. Remove from oven and top with remaining cheeses. Bake another 3- minutes or until cheese is melted. % From Fat % 11g 5.1g g 0.7g 28mg mg 13g.8g 5.9g 11g EASY-TO-DIGEST DINNER IDEAS IRRITABLE BOWEL SYNDROME 3

6 Chinese Marinated Pork cup hoisin sauce 1 orange, juice and zest 1 piece ginger, grated 2 cloves garlic, crushed 1 cup barbecue sauce 1 lb pork tenderloin, cut into 1 inch cubes Combine hoisin sauce, orange, ginger, garlic, and barbeque sauce in a bowl; mix well. Stir in pork and marinate 1-2 hours. Remove pork from marinade. Heat a wok or heavy nonstick skillet over medium-high heat. Stir-fry pork 7-8 minutes or until just cooked through. Serve with rice. % From Fat % 13g.6g 5.7g 1.g 1mg 550mg 18g 1.g 12g 37g EASY-TO-DIGEST DINNER IDEAS IRRITABLE BOWEL SYNDROME

7 Lemon Carrots with Parsley tbsp lemon juice 1 lb carrots, peeled and thinly sliced ¼ cup cilantro or parsley, chopped ½ tsp lemon zest 1 tbsp unsalted butter Place carrots in a steamer basket over boiling water. Cover saucepan and steam 7-8 minutes or until carrots are tender. Transfer carrots to a bowl. Toss with remaining and pepper to taste. % From Fat % 3.1g 1.9g 0.8g 0.2g 7.6mg 67mg 9.7g 3.5g g 0.9g EASY-TO-DIGEST DINNER IDEAS IRRITABLE BOWEL SYNDROME 5

8 Homestyle Chicken Barley Soup cups chicken stock 1 cup onion, chopped 1 cup carrots, chopped 1 cup celery, sliced ½ cup pearled barley 1 ¼ quarts water 1 tbsp vegetable oil ½ lb cooked chicken Heat oil in a heavy saucepan or Dutch oven over medium heat. Sauté onions, carrots, and celery -5 minutes until onion is tender. Add remaining, except chicken. Increase heat to high, and bring to a boil. Reduce heat to low and simmer 0 minutes, stirring occasionally. Add cooked chicken and continue to simmer 5- minutes or until chicken is heated through and barley is tender. % From Fat 1.1% 6.g 1.g 2.1g 2.3g 27mg mg 9.9g 1.6g 3.3g g EASY-TO-DIGEST DINNER IDEAS IRRITABLE BOWEL SYNDROME 6

9 Watermelon Banana Split cup fresh strawberries, sliced ¼ cup caramel fruit dip 1 ¾ oz honey roasted almonds 1 cup fresh blueberries 2 bananas 1 cup pineapple, diced 1 medium watermelon Peel bananas and cut in half lengthwise, then cut each piece in half. For each serving, lay two banana pieces against sides of shallow dish. Using an ice cream scooper, place three watermelon scoops in between each banana in each dish. Remove seeds if necessary. Top each watermelon scoop with a different fruit topping. Drizzle caramel fruit dip over all. Sprinkle with almonds. % From Fat % 8.g 0.9g.5g 2g 0.2mg 0mg 130g g 87g 11g EASY-TO-DIGEST DINNER IDEAS IRRITABLE BOWEL SYNDROME 7

10 Heartburn/ GERD if you suffer from heartburn or GERD, avoiding common triggers such as fatty or fried foods, tomato sauce, alcohol, chocolate, mint, garlic, onion, and caffeine may help ease your symptoms. It s also smart to eat smaller meals and wait at least three hours after eating before lying down or going to bed.

11 Mustard Roasted Chicken chicken breast halves ¼ cup Dijon mustard ¼ tsp paprika 1 tbsp parsley, chopped Preheat oven to 25 F. Combine mustard and parsley in a bowl. Arrange chicken breasts, skin-side up, in a shallow baking pan. Brush with mustard mixture. Sprinkle with paprika. Bake 30 minutes, or until cooked throughout. % From Fat % 7.7g 2.2g 3g 1.6g 82mg 70mg 0.1g 0.1g 0g 29g EASY-TO-DIGEST DINNER IDEAS HEARTBURN/GERD 9

12 Green Beans With Olive Oil and Parsley tbsp parsley, minced 2 tsp virgin olive oil 1 ½ lb green beans, trimmed Place green beans in a steamer basket over boiling water. Cover and steam 3- minutes or until tender. Remove beans from pan. Rinse under cold running water. Transfer to a bowl and add remaining. Season with pepper to taste; toss. % From Fat % 2.5g 0.g 1.7g 0.3g 0mg 160mg 12g 5.8g 2.g 3.1g EASY-TO-DIGEST DINNER IDEAS HEARTBURN/GERD

13 Carrot Rice ⅔ cups water 1 cup carrots, cut into ¼ inch slices 1 tsp unsalted butter 1 ¼ cups long-grain rice Melt butter in a medium saucepan over medium-high heat. Stir in rice and sauté 2 minutes. Stir in water and bring to a boil. Stir in carrots and pepper to taste. Cover and reduce heat to low. Simmer minutes or until rice is tender and liquid is absorbed. Toss gently before serving. % From Fat % 1.2g 0.7g 0.3g 0.1g 2.5mg 30mg 18g 1.g 1.g 1.7g EASY-TO-DIGEST DINNER IDEAS HEARTBURN/GERD 11

14 Apple Muffins eggs, lightly beaten ½ cup whole grain self-rising flour ½ cup white self-rising flour 1 pinch ground nutmeg 2 oz unsalted butter ⅓ cup raw sugar 1 cup old fashioned oats 1 apple, peeled and grated 1 pinch ground cinnamon ⅔ cup apple juice Preheat oven to 350 F. Grease 12 muffin pans. Sift whole grain self-rising flour, white self-rising flour and nutmeg together; add eggs. Rub in butter until mixture resembles coarse meal. Stir in sugar and oats with a fork, making a well in the center. Stir in remaining until just combined. Fill muffin pans halfway with mixture. Bake about 20 minutes or until golden. % From Fat % 5.9g 3g 1.7g 0.6g 7mg 170mg 21g 1.2g 7.3g 3.2g EASY-TO-DIGEST DINNER IDEAS HEARTBURN/GERD 12

15 Celiac Disease anyone with celiac disease must follow a gluten-free diet, which means avoiding wheat and anything containing gluten. It s especially important to read food labels as wheat or gluten can be hidden in many products such as salad dressing, canned chicken broth, and teriyaki sauce. Good food choices include fresh fruits and vegetables, fresh meats, dried beans and peas, potatoes, rice, plain nuts, peanut butter, and olive oil.

16 Chicken Breasts With Apples and Cider skinless chicken breast fillets 1 ⅓ tbsp vegetable oil 1 ⅓ tbsp Dijon mustard or stoneground mustard 1 cup apple cider or apple juice 3 large apples, cored and cut into ½ inch slices ¾ cup cream Heat oil in frying pan over medium heat; add chicken and cook for about 5 minutes, until cooked through. Remove from pan and keep warm. Add apple slices and cook for 2-3 minutes. Add cider, mustard, and cream; bring to a boil and reduce by 1/3. Spoon apples and sauce over chicken. Serve with rice and steamed vegetables. % From Fat 50 32% 16g 5.8g.g 3.9g 170mg mg 22g 2.7g 16g 55g EASY-TO-DIGEST DINNER IDEAS CELIAC DISEASE 1

17 Baked Sole 20 1 ½ lb sole fillets, cut into ½ inch slices 1/8 tsp white pepper 1 ⅓ tbsp lemon juice 1 ½ tbsp parsley, minced 1 ⅓ tbsp unsalted butter, softened 1 ½ tbsp shallots, minced Preheat oven to 375 F. Place butter in a mixing bowl and beat until fluffy. Slowly add half the lemon juice. Stir in parsley and shallot. Chill parsley butter until ready to serve. Arrange sole fillets in a shallow baking dish sprayed with vegetable spray. Season with salt and white pepper to taste. Bake 8- minutes or until fish flakes easily. Drizzle with remaining lemon juice. Serve with lemon parsley butter. % From Fat 20 2.% 6.5g 3g 1.5g 1.2g 130mg 180mg 1.2g 0.1g 0.1g 1g EASY-TO-DIGEST DINNER IDEAS CELIAC DISEASE 15

18 Carrot Brown Rice tsp fresh thyme, or ½ tsp dried 1 tsp unsalted butter 1 cup carrots, grated 1 cup long-grain brown rice, rinsed and drained 2 ½ cups water Combine brown rice, water and salt to taste in a heavy saucepan. Bring to a boil over medium-high heat for 5 minutes. Turn heat to very low. Cover pan tightly and let rice simmer 5 minutes without lifting lid. After 5 minutes, turn off the heat, and let stand covered for minutes. Stir in remaining, fluffing with a fork. % From Fat % 1.5g 0.7g 0.g 0.2g 2.5mg 31mg 1g 2.1g 1.5g 1.6g EASY-TO-DIGEST DINNER IDEAS CELIAC DISEASE 16

19 Green Beans With Mushrooms ½ tbsp olive oil 1 tsp Dijon mustard 2 tbsp lemon juice 1 lb green beans, trimmed and cut into 2 inch pieces 1 lb mushrooms, trimmed and sliced Place green beans in a steamer basket over boiling water. Cover saucepan and steam green beans 8- minutes or until tender. Transfer to a large serving bowl and keep warm. Heat oil in a heavy nonstick skillet over medium heat. Sauté mushrooms 8- minutes or until browned. Transfer mushrooms to green beans. Stir in mustard, lemon juice, and salt and pepper to taste. % From Fat 1 6.6% 5.7g 0.8g 3.7g 0.8g 0mg 9.2mg 15g 6.g g.6g EASY-TO-DIGEST DINNER IDEAS CELIAC DISEASE 17

20 Fruit Compote With Honey Yogurt ⅔ cup plain low fat yogurt 3 ripe firm pears, peeled, cut in half lengthwise and cored ½ tsp vanilla extract 1 ⅓ cups water 2 tbsp honey 2 tbsp lemon juice 3 cups apple juice 2 Jonathan or Macintosh apples, peeled, cut in half lengthwise and cored ⅓ cup sugar 1 pinch ground cinnamon Fill a large bowl with cold water. Add pears, apples, and lemon juice. Boil vanilla, water, apple juice, cinnamon, and sugar in a large heavy saucepan over high heat until sugar dissolves. Reduce heat to medium-low and simmer 5 minutes. Add pears and apples. Cover saucepan and poach fruit minutes or until tender. Do not overcook. Using a slotted spoon, transfer fruit to a serving bowl. Increase heat to medium and simmer liquid 35 minutes or until thickened. Place saucepan in cold water to cool syrup to room temperature. Combine yogurt and honey; mix thoroughly. Serve fruit topped with poaching syrup and yogurt sauce. % From Fat 330 3% 1.1g 0.5g 0.2g 0.2g 2.mg 39mg 82g 5.g 70g 3g EASY-TO-DIGEST DINNER IDEAS CELIAC DISEASE 18

21 Crohn s Disease those with Crohn s disease should shy away from spicy foods, butter, mayonnaise, nuts, raw vegetables, beans, onions, red meat, and pork. Good choices include rice, bananas, yogurt, soy, chicken, salmon, tuna, honey, and olive oil.

22 Rosemary Baked Salmon 370 ½ tsp pepper 2 cloves garlic, crushed 1 tbsp rosemary, crumbled, or 2 tbsp fresh, minced 1 ⅓ tbsp olive oil ⅔ cup seasoned breadcrumbs 1 ½ lb salmon ¼ tsp salt Preheat oven to 25 F. Combine pepper, garlic, and rosemary in a mortar or bowl and mash to a paste. Using a fork or food processor, mix paste into breadcrumbs. Season both sides of salmon steaks with salt to taste. Arrange salmon steaks in a lightly oiled baking dish. Press equal amounts of breadcrumb mixture onto the top of each salmon steak; drizzle with oil. Place in oven and roast -12 minutes or until fish is cooked throughout. % From Fat % 13g 2.1g 5.6g 3.9g 1mg 650mg 1g 1.1g 1.2g 6g EASY-TO-DIGEST DINNER IDEAS CROHN S DISEASE 20

23 Grilled Chicken Kabobs ¼ tsp ground ginger 1 tbsp honey boneless, skinless chicken breast halves, cut into 1 ½ inch pieces 1 green bell pepper, seeded and cut into 1 ½ inch pieces 8 large cherry tomatoes 2 tbsp soy sauce ¼ cup water skewers 1 onion, quartered 2 tbsp lemon juice ¼ tsp garlic powder Combine first six in a glass baking dish. Add chicken and turn to coat. Cover and marinate at least 2 hours in refrigerator. Prepare grill. Remove chicken from marinade and boil marinade minutes in a saucepan. Alternate chicken and vegetables on skewers. Grill 6 inches from medium-hot coals for minutes, or until done, turning and basting often with marinade. % From Fat % 3.2g 0.9g 1.1g 0.7g 73mg 520mg 11g 1.g 7.g 28g EASY-TO-DIGEST DINNER IDEAS CROHN S DISEASE 21

24 Baked Potatoes with Asparagus ⅔ tbsp flour 1 ⅔ cups milk ¼ lb cheddar cheese, grated 1 ½ oz butter 8 ¾ oz fresh asparagus, cut into 1½ inch lengths ¾ oz ground almonds, toasted large potatoes Preheat oven to 375 F. Scrub potatoes well. Pierce skin in several places with a fork or skewer. Place potatoes onto oven shelves and bake about 1 hour or until tender. Place asparagus in a steamer basket over boiling water. Cover pan and steam minutes, or until bright green and tender. Heat butter in a heavy nonstick pan over medium-high heat. Stir in flour, and continue stirring over heat until mixture is bubbly. Gradually stir in milk, and continue stirring over heat until mixture boils and thickens. Remove from heat and stir in cheese. Divide asparagus between potatoes; top with cheese sauce. % From Fat % 22g 1g 5.8g 1g 6mg 00mg 75g 8g 9.6g 21g EASY-TO-DIGEST DINNER IDEAS CROHN S DISEASE 22

25 Lentil and Sweet Potato Soup sweet potato or yam, chopped 1 small onion, chopped 1 cup red lentils 2 tsp olive oil 3 ¼ cups water 1 large vegetable bouillon cube, crumbled Heat oil in a large saucepan over medium heat. Cook onion about 2 minutes, stirring, until onion is soft. Add remaining. Increase heat to high and bring to a boil. Reduce heat to low. Cover and simmer 20 minutes, stirring occasionally, until sweet potato is soft. Transfer mixture to a blender or food processor and blend, in several batches if necessary, until smooth. Heat before serving. % From Fat % 3.6g 0.6g 2g 0.9g 0.1mg 2mg 38g 6.6g 2.7g 1g EASY-TO-DIGEST DINNER IDEAS CROHN S DISEASE 23

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