As someone who has struggled with colitis, I know how challenging it can be to find recipes that fit within a colitis-friendly diet. That’s why I’ve put together this collection of delicious and easy-to-make recipes that are safe for those with colitis to enjoy. Whether you’re newly diagnosed or have been managing your symptoms for years, I hope these recipes can help make mealtime a little bit easier.
- Grilled Salmon with Lemon and Dill
- Roasted Sweet Potato Soup
- Quinoa Salad with Roasted Vegetables
- Turkey and Sweet Potato Skillet
- Blueberry and Banana Smoothie
Grilled Salmon with Lemon and Dill
Ingredients:
- 4 salmon fillets
- 1 lemon, sliced
- 2 tbsp chopped fresh dill
- 2 tbsp olive oil
- 1 tsp salt
- 1/2 tsp black pepper
Instructions:
- Preheat grill to medium-high heat.
- Brush salmon fillets with olive oil and season with salt and pepper.
- Place salmon on the grill and cook for 5-7 minutes per side, or until cooked through.
- Remove salmon from grill and top with lemon slices and chopped dill.
Nutrition:
Calories | Protein | Fat | Carbohydrates | Fiber |
---|---|---|---|---|
280 | 30g | 16g | 1g | 0g |
FAQ:
- Q: Can I use frozen salmon for this recipe?
- A: Yes, just make sure to thaw it completely before grilling.
- Q: Can I use dried dill instead of fresh?
- A: Yes, but use half the amount called for in the recipe.
- Q: What sides would go well with this dish?
- A: Grilled asparagus or a simple green salad would be great options.
Tips:
If you don’t have a grill, you can also cook the salmon in a hot, oiled skillet over medium-high heat. And if you’re not a fan of dill, try swapping it out for another fresh herb like parsley or basil.
Roasted Sweet Potato Soup
Ingredients:
- 2 large sweet potatoes, peeled and diced
- 1 onion, chopped
- 2 garlic cloves, minced
- 4 cups low-sodium chicken or vegetable broth
- 1 tsp ground cumin
- 1/2 tsp ground cinnamon
- 1/4 tsp ground nutmeg
- 1/2 cup plain Greek yogurt
- 2 tbsp chopped fresh cilantro
- 1 tbsp olive oil
- Salt and pepper to taste
Instructions:
- Preheat oven to 400°F.
- In a large bowl, toss sweet potatoes with olive oil and season with salt and pepper. Spread out onto a baking sheet and roast for 20-25 minutes, or until tender and lightly browned.
- In a large pot or Dutch oven, sauté onion and garlic over medium heat until softened.
- Add roasted sweet potatoes, broth, cumin, cinnamon, and nutmeg to the pot and bring to a boil.
- Reduce heat and simmer for 10-15 minutes.
- Remove from heat and use an immersion blender to puree the soup until smooth.
- Stir in Greek yogurt and cilantro.
Nutrition:
Calories | Protein | Fat | Carbohydrates | Fiber |
---|---|---|---|---|
220 | 9g | 7g | 33g | 5g |
FAQ:
- Q: Can I use canned sweet potatoes instead of fresh?
- A: Yes, but the texture may be slightly different.
- Q: Can I use sour cream instead of Greek yogurt?
- A: Yes, but Greek yogurt is a healthier option.
- Q: Can I freeze this soup?
- A: Yes, let it cool completely before transferring to a freezer-safe container.
Tips:
This soup can be served as a side dish or as a main course with a piece of crusty bread. If you prefer a spicier soup, add a pinch of cayenne pepper or a diced jalapeño pepper to the pot with the sweet potatoes.
Quinoa Salad with Roasted Vegetables
Ingredients:
- 1 cup quinoa
- 2 cups low-sodium vegetable broth
- 1 red bell pepper, diced
- 1 zucchini, diced
- 1 yellow squash, diced
- 1 red onion, diced
- 2 tbsp olive oil
- 1 tsp dried oregano
- 1/2 tsp garlic powder
- 1/2 tsp salt
- 1/4 tsp black pepper
- 1/4 cup chopped fresh parsley
Instructions:
- Preheat oven to 400°F.
- In a large bowl, toss diced vegetables with olive oil, oregano, garlic powder, salt, and pepper. Spread out onto a baking sheet and roast for 20-25 minutes, or until tender and lightly browned.
- In a medium pot, bring quinoa and vegetable broth to a boil. Reduce heat and simmer for 15-20 minutes, or until all liquid is absorbed.
- Combine roasted vegetables with cooked quinoa in a large bowl.
- Stir in chopped parsley and season with additional salt and pepper if needed.
Nutrition:
Calories | Protein | Fat | Carbohydrates | Fiber |
---|---|---|---|---|
240 | 6g | 8g | 36g | 5g |
FAQ:
- Q: Can I use chicken broth instead of vegetable broth?
- A: Yes, but vegetable broth is a vegetarian option.
- Q: Can I use different vegetables?
- A: Yes, feel free to use whatever vegetables you have on hand.
- Q: Can I add protein to this salad?
- A: Yes, grilled chicken or shrimp would be great options.
Tips:
This salad can be served warm or chilled. If you want to add some extra flavor, try tossing the quinoa with a simple vinaigrette made with olive oil, lemon juice, and