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.
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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