Welcome to IBD Kitchen, a new cookbook series designed to help people with inflammatory bowel disease (IBD) enjoy their meals. The authors are a team of registered dietitians and a chef who know firsthand how a flare up of IBD can complicate healthy eating, and at times lead to unwanted weight loss and malnutrition. The cookbook was reviewed by scientists who study diet and IBD. This resource has been published by Crohn's and Colitis Canada with permission from Communication EBMed.
The series provides simple and flavourful recipes that almost anyone with IBD can enjoy. They are designed to help meet your nutritional needs when decreased appetite, early satiety, and low energy levels are barriers to eating well. Most recipes can be prepared ahead of time and frozen, which is key if you are short on time or feeling unwell.
Although everyone’s experience with IBD is unique, there are some foods that are generally better tolerated by people with IBD during a flare. You will find substitutions for some ingredients throughout the cookbook and tips on how to adjust the recipes to suit your individual needs. Make sure to check out the smoothie recipes for help making delicious drinks that act as great sources of energy and protein.
We have included helpful tips from dietitians and our chef with each recipe. However, we cannot provide individual diet recommendations and encourage you to reach out to your dietitian or health care team for more personalized information to meet your nutritional needs.
View the IBD Kitchen overview
Fat
Fats are an essential part of our diet, and choosing the right types of fats can be beneficial for increasing calories when your appetite is low during a flare of IBD. Avoiding fats is not necessary and often fat free foods contain emulsifiers that can actually be worse for inflammation than the fats themselves. Good choices for fat intake could include olive oil and avocados since they are excellent sources of monounsaturated fats.
Salmon, sardines, and anchovies are great sources of omega-3 fatty acids, which are known for their anti-inflammatory properties that help decrease inflammation in the body. Ground flaxseed is another great source of omega-3 fatty acids. You can try adding it to smoothies, yogurt, or cereals to boost nutrition!
Aim to limit trans fats and omega-6 rich oils in your diet; these are common in highly processed, fatty or greasy foods and can increase inflammation. Oils high in omega-6 include corn, safflower and sunflower seed oil. Some saturated fat, particularly from foods that provide other helpful nutrients and calories, is also okay and does not need to be strictly avoided, although moderation is advised.
Citrusy Beet Salmon Salad
A salad rich in healthy fats and omega-3.
INGREDIENTS
1 kg red beets 1
1 tbsp olive oil
480 g salmon fillet
1/4 tsp ground black pepper
1/8 tsp garlic powder
1 tbsp olive oil
50 g goat cheest, crumbled
1 avocado, sliced
2 oranges, segmented, without membrane 2
Marinade/Dressing 3
1 ½ tbsp Dijon mustard
1 ½ tsp maple syrup
3 tbsp orange juice 2 tbsp olive oil
1 ½ tsp red wine vinegar
½ tsp dried parsley
½ tsp salt
Ground black pepper
2 tbsp fresh parsley 4
PREPARATION
- Preheat the oven to 375°F.
- Slice off the ends of each beet. Place them in a baking dish and season with olive oil, salt, and pepper. Add water to the bottom of the dish. Cover with aluminum foil and roast for about 60 minutes. Leave space on oven rack for the salmon and the crisps. You will know the beets are ready when a fork can be easily inserted in the center. Place beets in water with ice cubes to cool. Peel and cut them into large cubes.
- Line a baking dish with parchment paper. Season both sides of the salmon filet with pepper and garlic powder. Drizzle with olive oil. Bake for 25–30 minutes or until salmon reaches an internal temperature of 140°F. Place salmon in the fridge to cool.
- Line a small baking dish with parchment paper. Sprinkle small amounts of goat cheese into rounds on the baking sheet, being sure to spread them out. Season with ground pepper, and bake for 10 minutes. Remove from the oven once the outside edges begin to brown. Cool completely.
- In a medium-sized bowl, mix maple syrup and orange juice. Slowly whisk in olive oil to emulsify, then add vinegar, salt, pepper, and parsley. Add the diced beets to the dressing and let marinate for a few minutes.
- Remove beets from marinade, assemble the salad and drizzle some of the remaining marinade over it. Season with salt and pepper, serve with the cheese crisps, and enjoy!
Notes
- or buy them in a jar, already prepared
- or buy them canned
- you can use this marinade as a dressing because it was used for vegetables
- or 1 tsp dried
NUTRITION FACTS (PER SERVING: ¼ OF RECIPE)
Kcal: 640 / Protein (g): 33 / Fat (g): 41 / CHO (g): 40 / Fibre (g): 11 / Ca (mg): 117 / Fe (mg): 53/ Na (mg): 687
Fibre
Although there are 10 or more subtypes of fibre, insoluble and soluble fibre are the two main types of fibre found in food, and they work differently in our bodies. Most Canadians do not consume enough fibre. In fact, many people with IBD choose not to consume any fibre because of fear it may aggravate symptoms such as loose stool, bloating, abdominal pain and gas.
Diet is a very individual experience, but recent and emerging research is pointing more towards the benefits of fibre for people with IBD.
Insoluble fibre adds bulk to your stool and increases the volume and amount of bowel movements that you may experience. Insoluble fibre is found in the seeds and skins of some fruit and vegetables and in whole grains.
Soluble fibre, in contrast, dissolves in water to form a gel that helps to slow and solidify bowel movements. Soluble fibre comes from the flesh of some fruits and vegetables and legumes. It can also help lower cholesterol and decrease blood sugars if you have diabetes. There is strong evidence that soluble fibre supports the beneficial effects of the gut microbiome.
The recipes in this cookbook contain ingredients which are generally well tolerated in a flare. They include sources of soluble fibre, such as applesauce, avocado, banana, cooked beets, cooked carrot, cooked and peeled red bell pepper, hummus, mandarin oranges, mango, oatmeal, and peeled and cooked potato and sweet potato.
Roasted Vegetable Fritata Muffins
Rich in soluble fibre, these muffins are great as a snack or for breakfast.
INGREDIENTS
1 cup zucchini, seeded, peeled, diced small
1 cup sweet potato, peeled, diced small
1 cup yellow onion, diced 1
1 red bell pepper 2
4 whole large eggs 3
2 tbsp olive oil
1 cup swiss cheese, grated 4
¼ tsp salt
⅛ tsp ground black pepper
1 cup liquid egg whites
PREPARATION
- Preheat the oven to 375°F.
- In a bowl, toss the cut vegetables with olive oil and season with salt and pepper.
- Line baking sheet with parchment paper. Spread cut vegetables and add the whole red pepper.
- Roast vegetables for at least 25 minutes, or until the skin of the red pepper has browned and the pepper begins to collapse.
- Place roasted red pepper in a bowl and cover with plastic to help remove the peel. When cool enough to handle, remove all inedible parts from the pepper, then dice to same size as the other vegetables.
- Grease a 12-cup muffin tin with olive oil or cooking spray or use paper muffin liners.
- In a bowl, whisk together whole eggs, egg whites, and salt. Stir ¾ cup of cheese and cooled roasted vegetables into egg mixture. Distribute egg mixture among the 12 muffin cups. Top with remaining cheese.
- Bake in the oven for about 25 minutes, or until frittatas are set in the middle and lightly browned on top. Let them cool off completely before freezing.
Notes
- or onion powder
- or buy a jar of peeled and roasted bell peppers
- or 2 whole eggs
- or cheese of choice
NUTRITION FACTS (PER SERVING: 1 MUFFIN)
Kcal: 113 / Protein (g): 7 / Fat (g): 7 / CHO (g): 6 / Fibre (g): 1 / Ca (mg): 109 / Fe (mg): 1 / Na (mg): 130
Protein
Protein is an important part of our diet as it helps us stay healthy, fight off infections, and maintain muscle mass. Try to include a source of protein with every meal.
You can find protein in animal sources (red meat, chicken, fish, eggs, and dairy products) as well as plant sources (legumes – chick peas, kidney beans, lentils, tofu, peanut butter, and hummus). Each of these recipes contain different sources of protein (or two), so you can explore what options work best for you!
During a flare-up, it can be difficult to get enough protein due to decreased appetite, GI symptoms, or malabsorption. You may find that you can tolerate certain sources of protein better than others. Lean protein choices, such as fish, lean cuts of red meat, white poultry meat, eggs, tofu and certain dairy products, may be better tolerated.
Tofu Bolognese
A vegetarian pasta sauce that can win over meat lovers!
INGREDIENTS
1 (340 g) box dry white jumbo pasta shells 1
1 (350 g) package firm tofu 2
3 tbsp olive oil
1 ½ cups zucchini, peeled, seeds scooped out, grated
1 cup carrot, grated
1 large (680 ml) can tomato sauce
2 tbsp tomato paste, as needed
1 ½ tsp garlic powder
1 tsp onion powder
1 tsp dried basil
1 tsp dried oregano
2 bay leaves
1 ½ cups of shredded mozzarella
Salt and pepper
PREPARATION
- Cook pasta according to instructions on package. After draining, drizzle with some oil to prevent sticking.
- Preheat the oven to 350°F.
- Crumble the tofu by using a food processor (briefly pulse a few times) or by using a fork or your hands. The size of the crumbles should resemble ground meat.
- Heat olive oil in a saucepan on medium-low heat. Add grated zucchini and carrot. Stir fry for 2–3 minutes, or until vegetables have softened. Season with salt and pepper.
- Whisk in remaining ingredients, except for the cheese. Gently fold in tofu crumbles, cover, and continue to cook sauce for about 15 minutes, allowing all the flavours to blend. Season with salt and pepper to taste.
- Lightly grease a baking dish with non-stick spray or oil. Spread 1 cup of sauce in the bottom.
- Stuff the shells, spread remaining sauce on top and garnish with shredded cheese. 3
- Bake for 30 minutes or until cheese is lightly browned and bubbly.
- Serve immediately or cool completely before freezing and reheating later.
NOTES
- you can use any other larger size pasta, such as rotini, and make this recipe into a simple pasta bake. For our picture, we chose stuffed shells. Stuffing shells takes a bit more time. Use gluten-free pasta, if gluten intolerant.
- this recipe also works with ground meat
- if using another type of pasta: simply mix the sauce and the pasta and top with cheese
- freeze the stuffed shells in portion. Use smaller dishes like we did for our photo.
NUTRITION FACTS (PER SERVING: 1/8 OF RECIPE)
Kcal: 332 / Protein (g): 10 / Fat (g): 13 / CHO (g): 42 / Fibre (g): 6 / Ca (mg): 190 / Fe (mg): 3 / Na (mg): 308
Avgolemono: Greek Lemon Chicken Soup
A comforting and nutrient-rich soup with a fresh lemon taste.
INGREDIENTS
2 tbsp olive oil
1 cup rutabaga, diced 1
1 cup carrot, diced
⅓ cup white parts of green onion, sliced 2
8 cups chicken stock
1 ½ cups cooked chicken breasts, shredded 3
1 cup rice, dry 4
⅓ cup, plus 1 tbsp lemon juice
Bunch fresh dill with stems
2 large eggs
Salt and pepper to taste
1 tsp garlic powder
2 bay leaves
PREPARATION
- In a large pot, heat olive oil over medium-high heat. Add rutabaga and carrots, fry for 5 minutes, stirring occasionally to prevent browning. Add onions and fry for another 3 minutes.
- Add the stock, garlic powder, bay leaves, and shredded chicken. Increase the temperature to high and bring the liquid to a boil. Stir in rice. Reduce the heat to medium-low, add bunch of dill on top and simmer uncovered for 20 minutes. As the rice absorbs the liquid, you may want to add some more stock or water.
- In a medium bowl, whisk both eggs until light and frothy, about 5 minutes. 5 Whisk in lemon juice for another 2 minutes.
- Remove the dill from the soup. Add 2 ladles of soup to lemon mixture to temper the eggs and prevent them from scrambling. Pour the lemon mixture into the soup and remove the pot from heat.
- Garnish with fresh or dried herbs, season with salt and pepper and serve hot.
NOTES
- or 1 potato, peeled
- if you cannot tolerate onions, try using onion powder instead
- or tofu. To save time, buy grilled chicken from a store
- to save cooking time in step 2, use parboiled rice
- to save time, use blender or handheld mixer and mix until light and frothy
NUTRITION FACTS (PER SERVING: 1/6 OF RECIPE)
Kcal: 209 / Protein (g): 18 / Fat (g): 8 / CHO (g): 17 / Fibre (g): 2 / Ca (mg): 57 / Fe (mg): 1 / Na (mg): 264
Chicken Kofta Pitas
Enjoy many flavours in this recipe without being too spicy!
INGREDIENTS
Chicken Kofta
1 egg
¼ cup white breadcrumbs 1
2 tbsp water
500g ground chicken
1 tsp onion powder
2 tsp garlic powder
½ tbsp dried parsley 2
1 ½ tsp ground cumin
½ tsp sweet paprika
½ tsp ground coriander
¼ tsp dried mint 3
1 lemon, zested
½ tsp ground black pepper
1/2 tsp salt
Mint Feta Sauce
⅓ cup plain yogurt (2% or higher)
1 tsp lemon juice¼ tsp ground cumin
½ tsp dried mint 4
¼ tsp ground black pepper
¼ cup crumbled feta
1 ½ tsp garlic powder
Serving
8 wood skewers
4 pita bread 5
1 cup hummus
1 cup roasted red peppers
PREPARATION
- In a large bowl, whisk together egg, breadcrumbs, and water. Set aside for 5 minutes.
- After breadcrumbs are hydrated, add ground chicken and remaining kofta ingredients. Mix all ingredients by hand or with a spoon. Marinate in the refrigerator for about 10 minutes.
- In a small bowl, prepare the sauce: whisk yogurt, lemon juice, garlic powder, cumin, mint, and black pepper together. Fold in crumbled feta. Taste, and adjust seasoning.
- To make the kofta, first lightly grease your hands with a small amount of oil. Then, take a handful of the mixture and mold it around each skewer, dividing the meat among 8 skewers.
- Preheat an outdoor grill on medium high heat. Place kofta kebabs on the hot, lightly oiled grill grates. Grill each side for about 4 minutes until the internal temperature of 165°F has been reached. If cooking indoors, use a grill pan on the stove to ensure even cooking.
- Serve the kofta with mint feta sauce, roasted red peppers, hummus, and pita bread.
NOTES
- choose gluten-free if gluten intolerant
- or 1 tbsp of fresh parsley, chopped
- or 5 fresh leaves, chopped
- or 2 fresh leaves, chopped
- use gluten-free pita or serve over rice if gluten intolerant
NUTRITION FACTS (PER SERVING: ¼ OF RECIPE)
Kcal: 578 / Protein (g): 34 / Fat (g): 24 / CHO (g): 58 / Fibre (g): 6 / Ca (mg): 203 / Fe (mg): 5 / Na (mg): 1,005
Tip: Prepare in advance
Take advantage of the times when you feel well to prepare meals that you can enjoy when you may not feel up for cooking. Cooking larger batches of your favourite recipes is a great way to be able to enjoy leftovers later. If your appetite changes, aim to have a nutritious meal when it is most appealing to you and keep snacks nearby for you to enjoy when you feel hungry.
The recipes for Chicken Kofta, Roasted Vegetable Frittata Muffins, and Tofu Bolognese Backed Shells will freeze well.
Smoothies
Smoothies are easy to customize to your individual nutrition needs and personal preferences. They are a great way to get calories, protein, and nutrients into your diet, especially when you aren’t feeling well. We often think of smoothies as a breakfast option but, you can also try them as a snack between meals.
If you are losing weight and/or have a poor appetite, choosing high-calorie/high-fat options like whole milk for your liquid and/or full-fat Greek yogurt will be helpful for meeting your needs. If you follow a plant-based diet or don’t tolerate dairy, you can choose almond or soy milk as your liquid and tofu to increase protein content and thicken the smoothie.
When making a smoothie, choose fruits and flavours that appeal to you. If you prefer a sweeter smoothie, try increasing the amount of fruit or juice, or add a small amount of jam, honey, or maple syrup. Scroll down for our smoothie recipes!
Mango Lassi
Rich in protein and calories, this delicious smoothie is a must try!
INGREDIENTS
½ cup coconut water
¼ cup 2% Greek yogurt
Pinch of ground turmeric
Pinch of ground cardamon 1
½ cup frozen mango, 2 cubed
1 tsp rose water 3
2 ice cubes
1 tsp agave nectar 4
PREPARATION
- Combine all ingredients in a blender and mix to combine.
- Taste and add more nectar or syrup, if desired.
NOTES
- or cinnamon
- fresh mango makes the drink less creamy
- optional
- or maple syrup
NUTRITION FACTS (PER SERVING: 1 LASSI)
Kcal: 140 / Protein (g): 7 / Fat (g): 2 / CHO (g): 26 / Fibre (g): 3 / Ca (mg): 203 / Fe (mg): 1 / Na (mg): 68
Apple Cheesecake Smoothie
INGREDIENTS
½ cup applesauce
¼ cup silken tofu
¼ cup milk of choice
½ cup frozen banana slices 1
¼ cup quick oats
5 mandarin oranges segments
⅛ tsp vanilla extract 2
Pinch of ground cinnamon
2 ice cubes
PREPARATION
- Add applesauce, tofu, and milk into a blender. Blend briefly.
- Add remaining ingredients and blend on high until smooth.
- Enjoy!
NUTRITION FACTS (1 SMOOTHIE)
Kcal: 380 / Protein (g): 15 / Fat (g): 6 / CHO (g): 72 / Fibre (g): 8 / Ca (mg): 139 / Fe (mg): 3 / Na (mg): 42
Orange Creamsicle Smoothie
INGREDIENTS
½ cup almond milk
3 tbsp juice from canned mandarines
½ cup canned mandarin oranges
⅓ cup (85 g) silken tofu
¼ cup quick oats
½ cup frozen banana slices
3 ice cubes
1 tsp honey
PREPARATION
- Start by adding almond milk and orange juice into a blender. Blend briefly.
- Add remaining ingredients and blend on high until smooth.
- Taste and add more juice, if necessary.
NUTRITION FACTS (1 SMOOTHIE)
Kcal: 398 / Protein (g): 13 / Fat (g): 8 / CHO (g): 75 / Fibre (g): 7 / Ca (mg): 223 / Fe (mg): 4 / Na (mg): 93
IBD SMOOTHIE GUIDE
Use the step-by-step IBD smoothie guide to create your own smoothie!
Click here to download the IBD Smoothie Guide (PDF)
Published with permission from Communication EbMed Inc.
View the IBD Kitchen overview