Because of many requests I am including recipes that I believe will help those with Diverticulitis. It is not a cure but it may make your digestive system more comfortable. Most doctors will tell you the cause of developing Diverticulitis is from a diet low in fiber. Your first line of defense against Diverticulitis is drinking eight glasses of water daily, a good quality water. Exercise and eating your five to nine servings of fruits and vegetables, fiber. Legumes are also a must for your daily diet, more fiber. If you have been diagnosed with this condition then you are already under a doctorfs care. You have been given a pamphlet listing the foods you need to eat more fiber, whole grain. Even though Ifve been diagnosed with Diverticulitis, knowing cooked vegetables are easier to digest, I love a raw vegetable salad. I have found that cooked vegetables are the most soothing and comfortable for my digestive system.
In January of 2012 I went on what is called a Daniel Fast for 21 days. Those of you who are not familiar with a Daniel fast you do not eat any meats nor sweets, no dairy products yeast bread, nor cheese, no animal by-products. You eat whole grains but not refined foods. However I do not recommend becoming a vegetarian for the simple fact that you can miss vital nutrients needed to maintain optimum health. Me personally, I eat fish and poultry simply because I do not like red meat; beef. I do not like the smell of pork, well pork chops in particular even cooked. From childhood I could not stand pork bacon. I also prefer almond milk, soy milk or rice drink over dairy cow milk. Now I do eat eggs and I like cheese. While on the Daniel Fast I could easily see myself becoming more of a vegetarian. I ate vegetables that I had not eaten in years because some of them my husband did not like. Such as fresh Brussels sprouts, yellow squash, zucchini, beets and cabbage. During the fast I ate dark Red kidney beans, black beans, garbanzo beans also know as chick peas, lentil beans, pinto beans and of course black eyed peas. It was a challenge at first finding recipes that tasted good for the duration of the fast. I found a Daniel Fast cook book that was very helpful. The key to making food taste good is adding spices to your dish. Be liberal with onions and fresh garlic too. Now donft over do it. Also since you are not suppose to have any sugars during the fast such as refined sugar nor honey. Spices can make a dish quite tasty. Plain Cinnamon is a great additive to breakfast oatmeal. Cinnamon by itself is a sweet spice. Dried fruit and Almond milk make breakfast quite an culinary treat. When you stop eating the rich sauces, refined sugars and flour your body becomes more sensitive to taste and scents. You appreciate the taste of vegetables and whole grains. Well, I was raised on brown rice and whole wheat bread so I guess I went back to my roots. I did become hungry more quickly of course. I curtailed any snacking on what I could eat to try and fill up because I am on a goal to lose weight to improve my health, take a look at My Big Lose page http://www.allsharonsfavorites.com/mybigloseweight.htm to see my progress.
The first day that my fast ended one of the dishes I prepared what I call my version a chicken schnitzel for dinner. After dinner my stomach began to ache. I'm sure it was from eating fried chicken and probably because I had not eaten poultry in about 21days. It was a nice big 4 ounce piece of boneless skinless chicken breast. It was good! I should have backed or grilled it instead.
Now for the recipes that I found. Some ingredients in the recipes I changed to suit my needs and taste. Some of the recipes I created and tested and got favorable reviews, they are included. They are easy, simple. These recipes are meant to be a guide to give you an idea to create interesting dishes to get more fiber in your diet. You can add ingredients to your own liking. Another dietary suggestion for fiber, if you are not a fan of Oatmeal like me, try steel cut oatmeal. I purchased some from my local health food store. I love it. Itfs firm, chewy, kind of nutty tasting. I put raisins in it the last few minutes of cooking time. It is not creamy (slimy according to me) like old fashion rolled oats.
Cinnamon and Rasin steel cut oats
(note, I find steel cut oats in my local health food store)
Follow the package directions it is 1/3 cup of steel cut oats 1/2 teaspoon of ground sea salt combine with a cup of water in a small saucepan. Bring to a boil, reduce the heat and simmer for 15 minutes. I add 1/2 teaspoon and 1/4 cup or 2 ounces of raisns to my oatmeal the last 5 minutes of cooking time then add 1 teaspood of butter or olive oil. 4 ounces of orange juice with lots of pulp, my favorie or what ever kind of juice you like and this is breakfast. Perfect! Cinnamon is actually a sweet spice and you really do not need added sugar with it.
Sharon's Beans and Rice.
1 cup of cooked brown rice
1/2 cup dark red kidney beans drained and rinsed
1/2 can black beans rinsed and drained
1 slice of a large white onion diced
1 tablespoon olive oil extra virgin
1/2 cup orange, red, yellow bell peppers diced
1 clove garlic minced in a garlic press
1/4 cupe of fresh diced tomatoes
1 tesaspoon of ground sea salt or to taste
1/2 teaspoon fresh ground pepper or to taste
Sautéthe oinons and garlic in a medium size skillet with 1 tablespoon of olive oil until the onions are translucent. Add the bell peppers and the rice and the beans the rest of the ingredients add the second table spoon of olive oil stir until the mixtue is heated completly. This recipe is one that you can actually add ingredients or leave out ingredients if you don't like the tomatoes you can leave them out. The beans to me are a must My husband and visitig niece loved this recipe! Depending on how many ingredients you add you may want to add an additional tablespoon of olive oil not too much olive oli is high in calories.
This one is easy if you make chili at all basically I found that you can take your own recipe and add some vegetables to it skip the meat or if you must have meat use ground turkey instead. Remember the key is to get more fiber in your diet. Meat is not fiber. Again my family actually liked this recipe too.
1 15oz can diced tomatoes or you can use tomato sauce
1 small can tomato paste
1/2 can dark red kidney beans rinsed and drained
1/2 can black beans
1/2 cup frozen corn thawed
1 teaspoon chili powder more or less to taste
1/2 cup diced Zucchini
1/2 teaspoon salt
1/4 teaspoon pepper
1 clove garlic minced with a garlic press
1/4 cup diced onion
1 or 2 tablespoons of olive oil
In a small skillet sauté your onions and garlic in the olive oil untl the onions are translucent. Gently puree the diced tomatos in a blender add them to a 2 quart saucepan along with the tomato paste. Add the onions and garlic stir while heating the mixture on a medium heat, add the spices. let the slices simmer a few minutes. Then add the Zucchini and the corn let them cook for just a few minutes. Since the beans are already cooked add them last let the mixture simmer a while until heated thoroughly. If you like you can top with grated cheedar cheese.
More recipes and photos are coming as I create them... check back to see more.
1 1/2 cuo old fashion rolled oats
1/2 cup almond or soy milk (you can use 2% milk what ever you usually use)
1 cup unsweetend apples sauce (make your own cook sliced peeled apples and mash them when they are cooked till soft)
1/4 cup dried appricots
1/4 cup seedless rasins
1/4 cup chopped pecans or walnuts
1/4 teaspoon cinnnamon
1/4 teaspoon ground sea salt (or the salt you usually use is fine)
See recipe notes below *
Combine all the ingredients in a mixing bowel. Pour into a lightly oiled 8 by 8 inch pan back at 350 degrees for 55 minutes. *The above recipe is the Danial fast version when you use the almond milk. You may add the following ingredients to the above recipe. Frankly the above recipe tastes good without the added ingredients below I served it with unsweetend apple sauce sprinkled with cinnamon or warm sliced baked cinnamon apples.
1 teaspoon vanilla
1/4 cup brown sugar
Add these to the above ingredients and bake the same 350 degrees for 55 minutes.
I don't consider this a recipe consider the lowly Brussels sprouts. This is the only vegetable that contains protein how about that? In a serving size 3/4 cup Brussels sprouts contain 3 grams of protein and 3 grams of fiber. I love them. They have a tangy taste to them I love them cooked with olive oil and sprinkle them with garlic powder a real treat!
Oven Roasted Potato salad
2 medium to large white potatoes
10 Brussels sprouts halved
1 cup grean beans (if frozen thawed)
1/4 cup onion diced
1/2 cup chopped pecans
2-3 tablespoons olive oil
1/2 teaspoon sea salt
1/4 teaspon pepper
1/2 tespoon tarragon
Preheat oven to 425 degrees.
Peal cut potatoes into pieces no smaller than 2 inch piece. boil them about 10 minutes cool them. You want the potatoes to be tender like you are making potato salad but you don't want them to fall apart. (You are not making mashed potatoes) Cut the green beans into 1 inch pieces. Mix the Potatoes, 1 tablespoon of olive oil green beans, Brussels sprouts and the tarragon. Spread the potato and vegetable mixture on a baking sheet bake for 10 minutes turn and bake again for 10 minutes until lightly brown on the edges. Remove from oven put in a large bowl
Heat 1 tablespoon of olive oil sauté the onions garlic and chopped pecans in 1 tablespoon of olive oil until the onions are translucent. add the onion and pecan mixture to the potatoes and vegetables. I serve this over a bed of shredded spring salad mix. You can use any bed of shredded lettuce mix you like.
The key is to get more vegetables into your diet