Recipe Guide: Gluten Free, Dairy Free How to Make Flare Friendly: Blend ingredients further rather than stirring in cut, omit any trigger ingredients as needed Navigating Food Fears: Legumes like lentils & tofu are excellent for IBD as they can keep helpful gut bacteria happy help increase butyrate which is helpful for lowering inflammation. However, beans are often a food fear of many with IBD. If beans are a new food for you, you might consider starting small and building up to a full serving. Blended beans (like hummus) are typically better tolerated than whole beans. Tofu is another legume which is great to start with! Ingredients: 2 stalks celery, chopped ½ onion, chopped 2 cloves garlic, minced or pressed 10 ounces firm tofu, drained ¼ cup walnuts, finely ground (fully ground if in a flare) ½ cup cooked brown lentils 1¼ cups quick-cooking oats 3 tablespoons soy sauce 1 tablespoons Tamari mixed with ⅓ cup ketchup (plus additional for topping) 1 tablespoon Dijon mustard 2 teaspoons dried parsley ½ teaspoon thyme ½ teaspoon sage ½ teaspoon rosemary Instructions: Preheat the oven to 375ºF/190ºC. Sauté the celery, onion, and garlic on high heat in a skillet with a few […]
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