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tasty & healthy tasty & healthy Eating well with lactose intolerance, coeliac disease, Crohn’s Crohn’s disease, disease, ulcerative ulcerative colitis colitis and and irritable irritable bowel bowel syndrome syndrome

by Omer Miller & Elinoar Rabin with foreword and recipes by Albert Roux OBE and introduction by Professor Dan Turner

CONT ENTS Foreword by Albert Roux OBE, KFO and Legion d’Honneur

THE RECIPES

2

Dishes from our chefs Omer Miller and Elinoar Rabin

Credits 5 Preface by Professor Dan Turner

8

Endorsements 9 The chefs

LIGHT BITES

10

How to use this book

11

Stuffed Onion

42

Nutrients to be avoided in intestinal disorders

12

Pasta with Courgette, Basil and Tofu Cubes

44

To reduce inflammation in Crohn’s disease

14

Apples and Onions

46

To maintain remission in Crohn’s disease

15

Courgette and Yoghurt Salad

48

For alleviation of symptoms in active ulcerative colitis and Crohn’s disease

Vegetable Bake

50

16

Potato Bake

52

For intestinal narrowing

17

Stuffed Mushrooms

54

Egg in Nest

56

Tomato and Crumbled Bread Bake

58

For coeliac and non-coeliac wheat/gluten sensitivity

18

For irritable bowel syndrome and those on a low FODMAP diet

18

Stuffed Round Courgettes

60

19

Stuffed Vegetables

62

For lactose intolerance

Courgette Crepes

64

Cheese Dumplings

66

Courgette Bake

68

GUEST RECIPES

Carrot and Mushroom Quiche

70

The following featured recipes are kindly supplied by Albert Roux OBE, KFO and Legion d’Honneur

Sweet Potatoes Baked with Garlic

72

Vegetable Quiche

74

Potato, Courgette, Egg and Coconut Cream Bake

76

Warm Mushroom and Courgette Salad

78

Rice and Courgette Bake

80

26

Warm Courgette and Sweet Potato salad

82

Fillet of John Dory with Coconut and Lime Salad

28

Onion Soufflé

84

Braised Shoulder of Spring Lamb

30

Rice Sheets Stuffed with Vegetables

86

Lamb Tagine

32

Mushroom Risotto

88

Thai Green Chicken Curry

34

Mushrooms Baked in Tahini

90

Vitello Tonnato

36

Fennel with Garlic and Ginger

92

Herb Baked Courgette

94

Baked Potatoes

96

White Chicken Stock Pan Seared Sea Bass with Avocado and a Citrus Dressing

24

2

SAUCES, SOUPS & SPREADS

Chicken Thighs Baked with Apples and Green Pepper

166

Pumpkin Soup

100

Chicken Burgers

168

Courgette Soup

102

Chicken Drumsticks with Bananas

170

Tomato Soup

104

Chicken Livers with Onions and Apples

172

Mushroom Soup

106

Chicken Shawarma with Olives

174

Potato and Sweet Potato Soup

108

Chicken Stuffed with Mushrooms and Liver

176

Chicken Soup with Vegetables

110

Shepherd’s Pie

178

Vegetable Soup

112

Chicken Drumsticks, Rice and Vegetables

180

Tahini and Ginger Sauce

114

Turkey Breast with Avocado and Potatoes

182

Peanut Butter and Coconut Cream Sauce for Corn Noodles

Turkey Filo Pastry Parcels

184

116

Chicken with Baked Apples

186

Green Sauce

118

Courgette Sauce for Noodles

120

Carrot Sauce

122

DESSERTS, CAKES & COOKIES

Peanut Sauce

124

Baked Apples

190

Peanut Butter

126

Apple or Pear and Chocolate Pie

192

Soft Cheese

128

Caramelised Bananas

194

Apple Filled Baked Pancakes

196

FISH DISHES

Sweet Noodle Bake

Grey Mullet Baked in Herb Sauce

132

Baked Salmon Fillet

134

Fish Kebab

136

Sole in Tahini

138

Gefilte Fish

140

Gravlax 142

MEAT DISHES Beef with Rice and Olives

146

Herby Roast Turkey Breast

148

Chicken Breast with Vegetables

150

Slow-Roast Beef Sirloin

152

Carrot and Sirloin Rice Paper Rolls

154

Sirloin with rice

156

Chicken Breast Baked with Courgette

158

Veal and Mushroom Pot Roast

160

Chicken Breast Skewers with Coriander Sauce

162

Klopps (Meatloaf)

164

3

198

Baked Pears

200

Apple Strudel

202

Fruit Shake

204

Oatmeal Cookies

206

Carrot Cake

208

Fabulous Chocolate Cookies

210

Banana and Coffee or Maple Muffins

212

Banana Cake

214

Coconut Muffins

216

Sponge Cake

218

Honey Muffins

220

NUTRIENTS TO BE AVOIDED IN INTESTINAL DISORDERS Here is a general table for the various conditions described in this book. Consumption is permitted unless otherwise specified. The details for each condition are described separately in the following chapters.

Permanent avoidance of milk products is not recommended, unless specifically indicated by medical evaluation.

4

Food additives such as stabilisers, emulsifiers & preservatives

Milk and its derivatives

Non-soluble dietary fibres

Clinical condition

Animal fat and frying

Treatment to reduce inflammation in active Crohn’s disease

avoid (small amount of vegetarian unsaturated oil, and very small amounts of butter may be used)

avoid

avoid (small amount of natural yoghurt is allowed)

Long-term treatment to maintain remission in Crohn’s disease

avoid ( small amount of nonrefined coldpressed oils may be used)

avoid

To reduce symptoms of Crohn’s disease and ulcerative colitis

avoid

Grains, seeds and nuts (e.g. sunflower seeds, popcorn)

Sugar

Gluten

limit

avoid

avoid

limit (and avoid those with food additives)

limit

limit

limit

avoid

avoid

Intestinal narrowing

avoid

Coeliac disease and wheat/gluten sensitivity

avoid

avoid

Irritable bowel syndrome

avoid

Lactose intolerance and allergy to milk

avoid (allergy) or limit as tolerated (intolerance)

avoid (those rich in FODMAP)

5

avoid

PA N S EARED SEA BASS W I T H AVOCADO AND A CI T RUS DRESSING Whole sea bass is a real treat, with plenty of flavour from being cooked on the bone, but you can also use fillets which may be easier to cook with first time around.

Preparation time: 30 minutes | Cooking time: approx. 1 hour | Serves 4

* 

FOR THE LEMON DRESSING:

FOR THE LEMON DRESSING

120ml lemon juice

In a small saucepan add the lemon juice, honey and the quartered lemons (do not remove the pips). Leave to simmer on a low heat for approximately 40 minutes. Once the juice has reduced by half, pass through a sieve. In a small mixing bowl whisk together the olive oil and lemon paste. To complete the dressing incorporate the lemon zest, sliced spring onion, chopped coriander, and chilli powder. Season to taste.

1 tbsp honey 3 whole lemons, peeled and quartered 3 tbsp olive oil



½ lemon, zested 1 spring onion, thinly sliced A bunch of coriander, chopped



Pinch of chilli powder Salt and pepper FOR THE AVOCADO PURÉE:



FOR THE SEA BASS AND COURGETTE

½ lemon, juiced

Make sure the fillets of fish are clean and properly descaled before using. Season the fillets with salt. Sear the fish skin side down in a pan with a tablespoon of olive oil on a medium heat. Once the skin is crispy and lightly coloured (roughly 3 minutes) turn the fish over and cook for a further 1 minute (depending on the size of the fillet).

2 tbsp olive oil



Peel and stone the ripe avocados. Place the avocados in a blender with the lemon juice, Tabasco, olive oil, coriander and a pinch of salt. Blend until the purée is smooth (you might need to add a little water if the avocados are not ripe enough).

2 ripe avocados 2 drops of Tabasco



FOR THE AVOCADO PURÉE

Few sprigs of coriander FOR THE SEA BASS AND COURGETTE: 1.8kg whole sea bass (or 1kg of filets)

In the same pan, sear the courgette for a couple of minutes and deglaze with water. Once the water has completely evaporated, the courgette should be tender and cooked throughout.

1 courgette, halved

Peel, stone and segment the avocado. Pan sear each segment carefully in a lightly oiled pan. Once the avocado segments are coloured on each side remove from the pan.

2 tbsp water

Delicately plate all the ingredients.

1 tbsp olive oil

1 avocado *If the recipe is made with a reduced amount of avocado 6

Light

Bites LIGHT BITES

COURGETTE AND YOGHU RT SALAD Preparation time: 10 minutes | Cooking time: 10 minutes | Serves 4

This salad can be made in advance for a healthy lunch, or would work well served as a side with Middle Eastern dishes.

 8 small courgettes, peeled



Drizzle of olive oil 2 cloves of garlic, crushed 200g thick natural yoghurt



Salt and black pepper

Preheat the oven to 220°c. Slice the courgettes into ½cm slices, and then pat them dry with paper towels. Place the slices on a tray lined with baking paper, and brush them on both sides with olive oil. Bake in the oven for 10 minutes, turning halfway through. Meanwhile, mix together the garlic and the yoghurt, and then season with salt and pepper. When the courgettes are cooked, fold them gently into the yoghurt mixture.

Serve at room temperature.

NOTES

  

Spices: The following can be kept at home for use in a wide variety of recipes: table and coarse salt, finely and coarsely ground black pepper, paprika, sumac, cumin, coriander, ginger, cinnamon, nutmeg, cloves, turmeric, allspice, and cardamom, all finely ground and stored in small glass containers. Dry spices have a distinct aroma which is quickly lost if they are not properly stored, especially when exposed to air, heat, and light. Spices are best preserved when sealed in a container and kept in a cool dark place. The fridge and freezer are both good storage options.

To strengthen the flavour before using in cooking, we recommend heating the spices a little in a dry pan or crushing with fresh herbs.



10

WARM MUS HR O O M AND COURGETTE SALAD Preparation time: 5 minutes | Cooking time: 10 minutes | Serves 4

Portobello mushrooms have lots of flavour, especially when grilled or fried. Their robust meaty texture adds substance to this salad alongside the more delicate button variety.

 2 tbsp olive oil



1kg small courgettes, sliced lengthwise ½cm thick 250g Portobello mushrooms, sliced 1cm thick

 

250g button mushrooms, halved

Heat the oil in a large frying pan or wok, and fry the courgettes for 2-3 minutes over a high heat, turning gently. Then add the Portobello mushrooms and fry for another 2 minutes. Next, add the button mushrooms, sesame oil, and lemon juice. Cook the mixture for another 2 minutes, stirring gently. When everything is cooked, spoon into a bowl and serve with a sprinkling of breadcrumbs, salt, and pepper.

1 tsp sesame oil

NOTES

1 tbsp lemon juice

Lemons: To squeeze juice from hard lemons, first heat them briefly in the microwave. When only a few drops are needed, heat the lemon in the microwave and then prick the skin with a cocktail stick. Lemons kept at room temperature will yield more juice than cold lemons taken out of the fridge. You can pre-prepare lemon juice when lemons are in season by straining the juice and freezing in ice cube trays.

2 tbsp breadcrumbs Salt and coarsely ground black pepper

*  

* If served without breadcrumbs.

12

COUR GET T E S O U P Preparation time: 5 minutes | Cooking time: 40 minutes | Serves 4-6

The egg drops, made of egg and oats, adds another dimension to this courgette soup and creates a comforting, filling dish.

1kg courgettes, cubed



2 large potatoes, peeled and cubed 1 onion, cubed 1 litre vegetable stock



125g natural yoghurt Salt and black pepper FOR THE EGG DROPS:



Cook the courgette, potatoes, and onion in the vegetable stock. Bring the mixture to a boil, then lower the heat and cook for about 30 minutes.

Blend with a stick blender, add the yoghurt and season with salt and pepper. Cook for another 10 minutes on a low heat.

FOR THE EGG DROPS Bring the soup to a boil, then in a small bowl beat the eggs with the oats and parsley, drop the mixture gently into the pot and immediately remove it from the heat without stirring.

2 eggs 1-2 tbsp oats, finely ground 2 tbsp parsley leaves, finely chopped

   

14

CH IC KEN S O U P W ITH VE GE TA B L E S Preparation time: 5 minutes | Cooking time: 1 hour 10 minutes | Serves 4

This soup can also be strained to make chicken stock and the herbs and turmeric add bright colours to the dish. Turmeric is available in root form or as a dried ground spice from many supermarkets and is a good addition to most soups and rice dishes.

 12 chicken thighs, skinned



3-4 carrots 2-3 courgettes 16 baby onions 1 sweet potato



Coriander and parsley sprigs Salt Pinch of ground turmeric

 

Start by putting the chicken thighs in a pot and covering them with water. Bring to the boil, then strain and return the chicken and water to the pot. Peel the vegetables, cut them into evenly-sized cubes, then add them to the pot and bring the mixture back to the boil. Tie the herbs together and add them to the pot. When the liquid comes to the boil, lower the heat. Then simmer for 40 minutes to 1 hour, and season with some salt and turmeric. When the mixture is cooked remove the herbs and chicken bones.

NOTES Turmeric: Turmeric is a very common spice known for its refined flavour and the golden colour it adds to dishes. It is often available in markets as a fresh root; unlike the dried spice the root lacks the typical bitter taste.

It is good in soups, rice dishes, with potatoes, vegetables, chicken, fish and other meats. To prepare fresh turmeric, peel the root, grate it or slice it and then add it to the dish. A teaspoon of dried turmeric is equivalent to 2cm of peeled, grated, fresh turmeric root.

* 

*If the recipe is made without sweet potato and baby onions 16

GREE N SAU C E Preparation time: 5 minutes | Cooking time: 10 minutes

The herbs give this sauce its flavour and colour. You can use your favourite combination or choose one according to the dish you’re serving the sauce with; coriander, parsley, basil and even mint would all work well.

125ml vegetable stock



2 tbsp lemon juice, strained 1 tbsp natural honey

Heat all the ingredients except the herbs in a small saucepan without bringing to a boil. Cook until the flavours have balanced nicely and then add the herbs when nearly done. This sauce goes well with noodles, stir-fried beef or chicken breast, and fillets of fish.

1 tbsp sesame oil

 

Salt 4 cloves of garlic, crushed 1 tbsp fresh ginger, grated 2 tbsp herbs, finely chopped

  * 

*If the recipe is made without garlic and onion 18

BAK E D SA L M O N FILL E T Preparation time: 5 minutes | Cooking time: 20 minutes | Serves 8-10

Baking fish at a high temperature seals its skin and maintains its juice. You can also preserve juice by covering the fish with herbs or filling the abdominal cavity with them.

 1kg salmon fillet, boned and skin on



2 tbsp olive oil 1 lemon, thinly sliced Small bunch of dill



Preheat the oven to 220°c. To prepare the salmon put it on baking paper, brush all over with olive oil and top it with lemon slices and dill.

Season the fish with salt and pepper then bake it for 15-20 minutes in the oven. When the fish is cooked through, remove the lemon and the dill and serve.

Salt and black pepper

   

20

GRAV L AX Preparation time: 10 minutes plus 36 hours curing | Serves 10

Gravlax is similar to smoked fish, and can be done with salmon or trout. The dish has Nordic origins and is usually served as an appetiser or starter.

1kg salmon fillet, skin on



1 tbsp honey 50g coarse salt 50g coarsely ground black pepper



Place the salmon, skin side down, on a large sheet of aluminium foil.

Then drizzle honey over both sides of the fish, and sprinkle it with the salt, pepper, and dill. Flatten the fish gently and wrap it well in the foil.

Put the salmon on a tray and chill for 36 hours. When the fish has cured, remove the skin and any remaining cure, and then slice the fish thinly.

Serve on a platter decorated with cucumber strips.

50g dill, chopped Cucumbers, peeled and sliced into thin strips

 

NOTES Herbs: Today, when plentiful herbs are available on the market, it is simple and easy to use fresh herbs in cooking. Remove any elastic bands holding the stems together and put the bunch in a glass of water covered with a plastic bag, then keep refrigerated. Alternatively, you could buy or grow pots of your favourite herbs, keeping them fresh by watering sparingly and putting them in half shade. To dry fresh herbs yourself, pick in the morning, spread the sprigs on kitchen towel and leave them on a warm windowsill. Drying takes 3-4 days and the sprigs should be turned over from time to time.

 * 

* If the recipe is made without honey 22

CHI C KEN BR EAST BAKED W I T H COU R GETTE Preparation time: 20 minutes | Cooking time: 30 minutes | Serves 4

An interesting dish made simply of chicken breast, potato and courgette. These could be eaten alone or with a side of vegetables or potatoes for a tasty family meal made of everyday ingredients.

 1 potato, sliced evenly into 4

 **

Salt and pepper 1 tbsp olive oil 2 cloves of garlic, crushed 2 tbsp oregano and basil leaves, chopped 300g small courgettes, thinly sliced 1 tomato, peeled and sliced

**  * 

2 tbsp basil leaves, chopped 800g chicken breasts

Preheat the oven to 220°c. On a plate, arrange the potato slices and sprinkle with water and then salt. Cover the slices and microwave for about 4 minutes, then leave to cool. In a separate dish, mix together the oil, garlic, oregano and basil, season with salt and pepper, add the courgettes slices and then mix well until they’re coated. Cut out four squares of foil and place them on the work surface, then cover with four squares of baking paper. Put a potato slice on each baking sheet, cover with a peeled tomato slice, and sprinkle with basil leaves. Season the chicken breasts with salt and pepper, place one on each potato slice, and top with a quarter of the courgette mixture. Wrap the foil and paper squares around the chicken to make a parcel, then put the parcels on a baking tray and place in the oven for about 25 minutes. When cooked, open the foil carefully and wait 2 to 3 minutes before transferring the chicken bakes onto plates, then serve.

NOTES Garlic: Garlic bulbs should be harvested in spring when they are fresh.

The stems are then tied with string and hung to dry. Dry garlic should be kept in an airy place, not in the refrigerator. Unpeeled garlic does not give off any odour so is easily stored in the kitchen. A large quantity of garlic cloves can be crushed with some oil in the food processor and kept in a tightly closed jar. To peel garlic easily, place a wide knife over flat side of clove and press lightly with your hand so as not to crush it.

The casing will crack and the clove should be easy to remove. When peeling a lot of cloves at once, put them into boiling water for about 30 seconds, strain, rinse with cold water and then peel.

*If the recipe is made without onion and garlic **If the quantities of herbs are reduced 24

VEAL & MU S H R O O M POT ROAST Preparation time: 10 minutes plus overnight chilling | Cooking time: 1 hour 30 minutes | Serves 8-10

This pot roast is delicious served with potatoes to mop up the juices. For a quick and easy mash, heat a wide pan while boiling 250ml water in a kettle. Slice the potatoes very thinly, put them in the pan and pour the boiling water over them. Add a pinch of salt, cover, then wait a few minutes and they’ll be ready to mash and serve!

 12g parsley leaves, chopped



3 tbsp thyme leaves Coarse salt and coarsely ground black pepper 4 cloves of garlic



1 tbsp olive oil 1½kg veal, without fat 1 onion, chopped or sliced



Preheat the oven to 180°c. Combine the parsley, thyme, salt, black pepper, garlic and oil then brush this all over the veal. Cover with cling film and refrigerate overnight. The next day, sear the meat on all sides in a hot pan until golden. Remove from the pan, then lower the heat and fry the onion in the juices, add the mushrooms and then return the meat to the pan. Add the stock and bring it to the boil. Cover the pot and cook for about 1 hour 30 minutes on a low heat before transferring it to the oven for 15 minutes until the meat is tender. Leave the dish to stand for a while, then slice the meat and serve the pot roast with mashed potatoes.

500g button mushrooms, roughly chopped 250ml wine or chicken stock

  

26

BAK E D AP P L E S Preparation time: 10 minutes | Cooking time: 30 minutes | Serves 8

Delicious served with natural yoghurt, baked apples are easy to prepare and make a comforting dessert. The sweetness of the red apple and cinnamon filling balances the tart flavour of green apples.

2-3 red apples



1 lemon, juiced Ground cinnamon, to taste 4 green apples



Natural yoghurt

*

Preheat the oven to 180°c. To prepare the filling, peel the red apples and cut them into quarters before removing the cores and pips. Cut them into large cubes and cook with some lemon juice and ground cinnamon until they’ve softened, and strain away any remaining liquid. Mash with a fork or leave in cubes depending on your preference. Meanwhile, peel the green apples, halve and core them, and place in an ovenproof dish.

Sprinkle with some lemon juice to avoid browning and fill the centre with the mashed or cubed apples. Bake in the preheated oven for 20 minutes and serve with natural yoghurt.

TO MAKE BAKED APPLE SLICES Peel the apples, preferably Granny Smiths. Core the apples and then slice thinly. Arrange on a baking tray. Bake in the oven at 100°c for several hours, or overnight, until the slices are completely dehydrated.

These can be kept in an airtight container in the freezer.

   *

* If served without yoghurt 28

CAR R OT CA K E Preparation time: 15 minutes | Cooking time: 40 minutes | Serves 8-10

Carrot cake is a time-honoured classic that has been updated here to benefit or improve a number of conditions.

4 eggs



180ml oil 125g sugar 125g honey



180ml coconut cream without preservatives 1 tsp vanilla extract 300g flour



10g baking powder 1 tsp cinnamon 1 tsp ground nutmeg or cardamom



400g carrots

Preheat the oven to 180°c. In a large mixing bowl beat the eggs with the oil, sugar, honey, coconut cream and vanilla. In a separate bowl combine the flour, baking powder, cinnamon and nutmeg or cardamom. Add the dry ingredients to the wet ingredients and mix well, then grate the carrots very finely and add them to the mixture. Butter one large loaf tin or two small ones, sprinkle with flour and shake out the excess. Transfer the cake mixture into the tin. Bake for 30-40 minutes until a cake tester or thin knife comes out clean. Remove from the oven, leave to cool for about 10 minutes and then turn out onto a cake tray.

NOTES Honey: One or two tablespoons of honey enriches the colour and flavour of winter stews. Add honey to fried onions for perfect browning.

Dark honey with a rich aroma, such as eucalyptus or carob honey which have a light caramel flavour, is particularly suitable for hot drinks. Add lighter honey to cold drinks, as it has a bit of sourness.

*  

*If the recipe is made with gluten-free flour 30

The number of people suffering from Intestinal disorders is growing in the UK, and all of them still want to enjoy tasty food that is also good and healthy for their gut.

Tasty and Healthy brings together over 90 recipes for people living with Crohn’s disease, ulcerative colitis, irritable bowel syndrome, coeliac disease, gluten sensitivity and lactose intolerance. The easy-to-use traffic light system makes it simple to know at a glance what is safe for you to cook amidst a wide range of sweet and savoury options, from homemade peanut butter and chocolate cookies to warming soups and pot roasts.

www.mezepublishing.co.uk

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“The purpose of this book is to offer recipes for the preparation of a variety of tasty dishes suitable for those with intestinal disorders, based on currently available scientific evidence.

I hope that in this book we have managed to provide tasty tidings of health and hope to those coping with intestinal disorders.”

Professor Dan Turner, Director of the Anne and Joe Centre of Paediatric Crohn’s and Colitis and the Juliet Keidan Institute of Paediatric Gastroenterology and Nutrition, Shaare Zedek Medical Centre