Healthy Crohn’s Disease Recipes

Miso Ramen

Ingredients:

• White or yellow miso, ½ cup
• Water, 4 cups
• Vegetable broth, 4 cups
• Seaweed, two tablespoons (nori or wakame variety, pre-soaked in water for 2 minutes, drained, then rinsed)
• Chopped greens, 2 cups (kale, spinach, or chard)
• Firm or extra firm tofu, 1 cup cubed (roughly half of a 15-ounce package)
• Ramen noodles, two cakes
• Green onion, one cup chopped

Preparation/Cook Time: Prep 10 Minutes/Cook 10 Minutes/Total 20 Minutes

Servings: 4

Preparation:

• Whisk in the miso using one cup of water until smooth and clump-free. Set aside.
• Heat the leftover 3 cups of water and the vegetable broth to a gentle simmer.
• Incorporate the ramen, mixed greens, tofu, and seaweed, and continue to simmer for another 5 to 7 minutes.
• Take the soup off the heat and mix in the miso.
• Serve the miso ramen in a large soup bowl, with a heaping garnish of green onion sprinkled on top.

Blueberry Muffins (Paleo)

Ingredients:

• Blanched almond flour, 2 cups
• Coconut flour, ½ cup
• Baking powder, 1.5 teaspoons
• Fructose, ½ cup
• Dash of salt
• Dairy-free butter, 60g (2 oz)
• Three eggs
• Unsweetened almond milk, ½ cup
• Vanilla bean extract, one teaspoon
• Blueberries, 100g (3.5 oz.)

Servings: 12

Preparation:

• Prep a muffin pan by greasing each cup or adding paper baking cups.
• Heat the oven, and bring it up to 350 degrees Fahrenheit.
• Mix thoroughly in a mixing bowl and combine the sugar, dairy-free butter, and vanilla bean extract.
• Combine the coconut flour, blanched almond flour, baking powder, and dash of salt in the mixing bowl, stirring well.
• Combining well after each addition, incorporate the eggs and almond milk.
• Fold the blueberries into the mix.
• Equally, divide the muffin batter into the muffin cups, then bake for approximately 30 minutes, or when a cake tester comes out clean.

Healthy Lasagna Skillet

Ingredients:

• Ground turkey, one pound
• Olive oil, two teaspoons
• Salt and pepper to taste
• Italian seasoning, one teaspoon
• Diced onion, ½ cup
• Uncooked whole wheat pasta, 1 ½ cups (any short pasta will work)
• Marinara sauce, two cups
• Water, 1 ½ cups
• Shredded mozzarella cheese, ½ cup
• Chopped parsley, one tablespoon

Preparation/Cook Time: Prep 10 minutes/Cook 23 Minutes/Total 33 Minutes

Servings: 4

Preparation:

• In a Dutch oven on medium-high heat, heat the olive oil. Toss in the onions, cooking for three minutes. Combine the ground turkey with the onions, then season with salt, pepper, and Italian seasoning.
• For 4-5 minutes, cook the turkey until it is well done, breaking the meat into bite-sized pieces with a spatula.
• Combine the water, marinara sauce, and pasta in the pan. For 11-12 minutes, simmer until the pasta cooks through.
• Bring the broiler up to temperature.
• Spread the cheese across the top of the pasta, then set the dish under the broiler. Cook the pasta for 2-3 minutes or until the cheese melts. Serve with a garnishing of chopped parsley.