A smoothie is a great, healthy way to start the day. And if you find yourself without an appetite, it can be a light way to sip towards nutrition and better health without feeling overly full.
Try a smoothie made with banana, mango, and kale. The fruits included in this smoothie have lots of vitamins and minerals, and they’re easy to digest. Kale, a leafy green, helps add even more important nutrients. Toss one banana, half a mango, a handful of kale, 3 ounces of coconut milk, and 3 ounces of water into your blender. Blend together until smooth.
If you’re feeling like you need more calories or a more filling breakfast beverage, you can customize this smoothie. Add non-dairy protein powder for a more filling boost. Blend in additional greens like spinach if you need important nutrients like iron. Or, you can thicken up your smoothie by adding yogurt for probiotics and additional protein.
Want to eat your breakfast instead of sipping it via a straw? A yogurt parfait with mixed berries offers great nutritional benefits for Crohn’s sufferers – and it’s very filling.
You can make a parfait with these ingredients:
- 4 cups of organic yogurt.
- ¼ cup of strawberry fruit spread.
- ½ cup of frozen blueberries.
- 1 cup of fresh, sliced strawberries.
- ¼ cup of slivered almonds (if you aren’t bothered by eating nuts).
- ¼ teaspoon of lemon juice.
Yogurt is particularly great for anyone with Crohn’s disease because it contains probiotics, or good bacteria that help digestion and healing in the gut. Probiotics will also “eat” some of the lactose present in yogurt, which lowers the amount of lactose your body will need to digest. Yogurt is filled with protein, and it can contain calcium and potassium too. Just make sure you’re sticking to plain yogurt with active cultures and no or low added sugar.
Burgers might be viewed as greasy and unhealthy, but when done right they can actually be an excellent – and tasty – meals for those with Crohn’s disease. Greasy foods do cause Crohn’s flare ups, but when a hamburger is prepared in a healthy way, you can enjoy its nutrients and its deliciousness.
If you’re craving a burger, try making a Power Burger. This burger is mixed together and formed into patties using the following ingredients:
- ½ pound of lean, organic beef.
- 2 tablespoons of oat bran.
- ¼ cup of oats.
- 2 tablespoons of fat-free milk.
- 1 teaspoon of dehydrated onion flakes.
- ½ teaspoon of canola (or corn) oil.
- A dash of black ground pepper.
Because the Power Burger uses lean ground beef, oats, and oat bran, it’s great for your digestive system. It’s low in fat and fiber, thanks to the soluble fiber present in the oats, which means it’s soothing for any symptoms you might be experiencing. If you can’t handle any dairy, you can also adjust the recipe and use broth instead of milk, as needed.
Want to spice up a basic chicken breast and turn it into something a bit more flavorful and exciting? While you normally wouldn’t want to go too wild with seasonings, you can try a few simple yet powerful flavors.
You can cook up Lemon Pepper Chicken, a recipe that’s both delicious and good for those with Crohn’s disease. Low in fat and fiber, Lemon Pepper Chicken can help add flavor when you’re trying to avoid spicy foods or a lot of fiber.
Here’s what you’ll need to make it:
- ¾ cup of salt-free lemon-herb peppercorn.
- 16 ounces of boneless skinless chicken breasts.
- 4 cups of red grapes.
- 1 small lemon.
- 4 lemon wedges.
Marinate the chicken breasts using the lemon-herb peppercorn and lemon. Once the chicken is ready, place it on your grill on medium heat. Cover and grill for up to 20 minutes, or until the chicken is tender and no longer pink. Turn it only once. Don’t have a grill? You can also place the chicken on the rack of your broiler and cook it for 16 to 20 minutes. When you’re ready to serve, garnish the chicken with the red grapes and lemon wedges.
If you’re searching for some variety in your diet, don’t be afraid to try something new – especially if you’re thinking of going plant-based. According to research, a plant-based diet is linked to lower inflammation levels, which is ideal for Crohn’s disease sufferers. Choosing to skip meat in favor of plant-based alternatives can bring good news for your digestive system and Crohn’s symptoms.
You can cook up Asian Baked Tofu Over Rice Noodles if you want some plant-based variety in your diet. This recipe combines excellent flavor with easy-to-use ingredients that won’t cost a lot or be difficult to find. You’ll need:
- 1 tablespoon sesame oil.
- 1 tablespoon smooth peanut butter.
- 1 tablespoon maple syrup.
- 3 tablespoons low-sodium soy sauce.
- 2 tablespoons lime juice.
- 8 ounces of extra firm organic tofu.
- 2 teaspoons sesame oil.
- 2 cups of frozen vegetables (any kind you like).
- 1 can of baby corn.
- 6 ounces of rice noodles.
- Fresh cilantro.
To make the recipes, you’ll cut the tofu into cubes and whisk together the sesame oil, peanut butter, maple syrup, soy sauce, and lime juice. Toss the tofu with that marinade and bake it for 20 to 25 minutes. While the tofu is in the oven, cook the rice noodles and saute your chosen frozen vegetables in the remaining sesame oil.