UC Safe Food Reference Guide:
- Good Food Guide: http://autoimmune-paleo.com/AIPincludelist.pdf
- Bad Food Guide: http://autoimmune-paleo.com/AIPavoidlist.pdf
- Veggies: No nightshades or beans. Boil or steam your veggies until soft all the way through. Raw or semi-cooked veggies produce gas and are harder to digest.
- Oils: I've switched to coconut oil but use olive oil now and then. The 'Good' reference guide above listed more.
- Spices: Sea salt and ground turmeric are your safe zone.
- Sugar: It's satan's seed; avoid it like the plague. Too bad it's in like... everything. Best you can do is minimize it. For more in-depth info check out my post about it. http://gutgrinder.blogspot.com/2014/06/interesting-stuff-about-sugar.html
- Meats: These are pretty safe; only gets questionable when it's processed. Things like sausage, brauts, pepperoni, etc... meats that have stuff added. Flip the labels and figure it out. Make sure the ingredients are on your safe list and expect to pay more. Get good at making your own stuff so you KNOW what's in it. I've noticed a lot of Johnsonville meat is gluten free but they don't really advertise it. On the back there will be a tiny little label that says 'gluten free'.
- Gluten: This is difficult for everyone to digest and process but much harder for those with IBD. Best to just cut it out completely. I know it's tough and most gluten free stuff tastes like crap but it's for the best. You'll find good alternatives and in a few months you won't even miss all the bad carbs that were chuck full of gluten because you'll be feeling better and enjoying your new, great tasting, food!
Paleo Recipes:
Here's some simple stuff
I make myself. I'm no chef and not a very experienced cook. I know the basics and can make some simple meals. If you fall in that area then you'll be fine.
- Paleo Pancakes: Literally 2 ingredients and taste amazing! I used olive oil in a spray bottle to grease the griddle. Don't get your heat too high! Much lower temp than regular pancakes. Play around with the temp and flipping them... it's tricky but you get the hang of it. You can refrigerate them and microwave them later too!
http://ohsnapletseat.com/2012/12/03/a-paleo-breakfast-2-ingredient-pancakes/
- Banana Pops: Peel and freeze a banana. You can get fancy but it's really as simple as throwing a peeled banana into a plastic bag. You can put it on a stick or dip it in molten dark chocolate to jazz it up. Dice it or mush it up into a plastic container; it's almost like ice cream!
- Smushi: Just mash a big banana with 4 or 5 strawberries and a cup blueberries.
Mix it up, put it in a freezable container, and toss it in the freezer.
Eat it later as a great snack or desert! If it's frozen solid give it a
few minutes to begin to thaw. Yeah sure you can get all fancy with your food processor or grinder; to me it's just more to clean up.
- Turmeric Burgers: Mix up some ground beef with an egg, sprinkle in ground turmeric seasoning, and a bit of sea salt. Form into patties and fry them up or freeze them. Can do the same with ground turkey and chicken.
- Bone Broth: Use left over chicken carcasses from rotisserie chickens. Two or three is good; some say 2 lbs of bones per 1 gal of water. Throw them into a big crock pot with water. Add in some veggies that are safe for you. Put it on low and cook for 24 hours. Strain it so all you get is the broth; the meat and veggies will be tasteless mush (if they aren't you didn't cook it long enough!) All of the nutrients were leached out of the food and into the water... this is your broth. I re-cook it with carrots or add some new meat to make a soup. You can just consume the broth too; very beneficial and a key part of any 'healing' diet. You can freeze it for later too!
- Rotisserie Chickens: Lots of stores sell them. Check the ingredients; should be just a handful of simple stuff. Even near the peak of my worst flare up I could eat these and it was so divine to have some savory flavor. We recently aquired a home rotisserie and now make the best chicken we've ever had! It's so simple too! Basic, UC safe spices, salt, olive oil... and it turns out perfect. Only draw back is that the appliance does take up a fair bit of room. About the size of a small microwave.
- Dairy & Sugar Free "Ice Cream": http://www.pinterest.com/morganm12345/dairy-free-sugar-free-ice-cream/ Here's a collection I've put together of some amazing deserts that are just like ice cream.
- Panera Sourdough Bread: While not technically gluten free it's tolerated by a lot of people with sensitivities to gluten. The fermentation process of the sourdough starter breaks down the gluten. It's a somewhat cheaper alternative to gluten free bread which you pay a boatload for to get very little. Plus they are very prevalent in the US so when I was traveling it was quite easy to find this bread, stop by a grocery store, and have food for a couple days. If they run out of the large loaf you can get a small loaf or they will even slice up a bread bowl which is a good 1 or 2 day supply.
- Straight Up Skinny Chocolate:
This is usually what I make as it's more simple. I keep this in the freezer and snack on it all day every day
http://gutgrinder.blogspot.com/p/blog-page_15.html
- Skinny Puppy Chow / Muddy Buddies: This is a gluten, dairy, and sugar free way to make puppy chow! I guess it's not QUITE puppy chow without the powdered sugar but it's close enough if you have to avoid sugar, gluten, and dairy! Here's a link to my recipe: http://gutgrinder.blogspot.com/p/skinny-puppy-chow-muddy-buddies-gluten.html
- Skinny Peanut Butter Cups:
Just like the skinny chocolate and puppy show; gluten, dairy, and sugar free. Tastes awesome and is a wonderful treat that's totally safe for UC. Below is the link to my recipe:
http://gutgrinder.blogspot.com/p/blog-page_29.html
- Chocolate Dipped Bananas:
Peel and freeze your bananas. You can easily do 4 or so with one batch. Make up a batch of straight up skinny chocolate. Lay down some tinfoil, parchement paper, or some other non-stick barrier in a cookie sheet. Then use a big spoon to pour it over your bananas. Then put them back in the freezer. You can repeat this a few times, adding more coats, until your chocolate is gone or they are thick enough. 3 coats is pretty thick.
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