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 drops of water for 5 minutes, until tender. Remove from heat and cool.
- Mash the tofu in a large bowl. Stir in the cooked mixture and remaining ingredients, and combine well.
- Spoon the mixture into a parchment-lined loaf pan. Top with a layer of the tamari/ketchup sauce.
- Bake for 55–60 minutes, or until a toothpick inserted in the center comes out clean.