Staying safe during a pandemic

In light of the Covid 19 pandemic it is even more essential for those with Crohn's and other intestinal diseases to stay healthy. This is not a good time to eat junk food. While comforting, it may lead to a flare. We need to be as careful as we can, eating foods that we know are not going to flare us. Our immunity goes down when we are fighting a flare. Please stay safe out there!

Here are a few things you can do:

*Follow cdc recommendations for social distancing 
*practice safe hand washing, cleaning etc
*Don't try any new foods that have not been tested. You may not know how you will react
*Stick with safe foods, such as plain rice, plain chicken and cooked vegetables
*If you're stuck in your home or apartment, try baking a gluten free bread
*Eliminate potential triggers, gluten and corn
*Take a daily probiotic
*keep up immunity with fresh fruits and vegetables as well as juices and smoothies
*light exercise
*fresh air and sunshine
*meditation for healing

Gluten and Corn Free Granola

This is one of my favorite things to eat for breakfast or to take with me when I go hiking. It is gluten and corn free. I would not recommend eating this during an active flare.

Ingredients:

* 2 cups rice Chex (crunched up)
* 2 cups gluten free oats
* 1/2 cup dry coconut flakes (check ingredients for corn syrup)
* 1/2 cup dried fruit (I use raisins or craisins)
* 1/2 cup nuts of choice (I like walnuts and almonds)
* 2 Tablespoons whole flax seeds
* 1/3 cup coconut oil, melted
* 1/2 cup honey
* 2 Tablespoons blackstrap molasses
* 1/2 teaspoon cinnamon
* 1/4 teaspoon sea salt

 Directions:

- preheat oven to 350 degrees
- Put all ingredients in large bowl
- Add honey, molasses and coconut oil
- mix well
- add cinnamon and salt
- place on baking sheet with parchment paper
- press down with large spoon
- bake at 350 degrees for 20 minutes

Banana chocolate chip pancakes

 Here is my recipe for gluten free and corn free pancakes. I avoid both gluten and corn to keep myself in remission from Crohn's.

I also need to avoid all gluten and corn derivatives, such as corn syrup. I only use pure maple syrup. Most commercial brands of pancake syrup use corn syrup, so be careful to check the label.

Ingredients:

* 2 eggs
* 1 ripe banana
* 1/4 cup milk (or milk substitute)
* 1 tsp vanilla extract
* 1/3 cup oat flour
* 1/3 cup rice flour
* 1/3 cup almond flour
* 1 Tablespoon ground flaxseed
  * 1/2 tsp baking soda
  * 1/2 tsp cinnamon
  * 1/4 tsp salt
  * chocolate chips to taste
* 2 to 3 tablespoon butter or margarine


Directions:

1. Add all ingredients, except chocolate chips to bender
2. blend until smooth
3. pour into bowl
4. fold in chocolate chips
5. melt butter in pan over medium heat
6. pour batter into pan in pancake sizes
7. allow pancake to cook until golden brown on each side
8. remove from pan and serve with maple syrup

Makes 8 to 10 small pancakes




Suggestions:

* Always be sure to use pure maple syrup. Commercial brands use corn syrup
* A great egg substitute to try is ground flaxseed:
  1 egg = 1 table spoon flaxseed and 3 tablespoon water
  mix and let sit for 5 minutes to thicken
* You can experiment with different flours, such as garbanzo or quinoa flours
* you can also try blueberries instead of the chocolate chips

What I Eat: Apples and Quinoa

This recipe is so good and almost tastes like apple pie! I love to have this as a sweet and healthy breakfast.

Ingredients:

-  3 apples (peeled and cubed)

-  1/2 cup quinoa
-  1 1/2 cups water
-  dash salt
-  cinnamon to taste
-  1 tsp brown sugar (optional - the apples sometimes make it sweet enough)

    Directions:

1. Combine all ingredients in medium pot.
2. Bring the mixture to a boil.
3. Lower heat and simmer until all water is absorbed (about 20-25 minutes)
4. Serve warm and enjoy!

What I Eat: Barramundi Fish and Roasted Potatoes

Barramundi Fish, Veggies, and Roasted Potatoes with a Side Salad

This beautiful selection of food came from HelloFresh (a healthy and inexpensive meal kit that I get delivered weekly).

I just recently discovered this fish and I love it! It is a wonderfully light and flaky white fish that seems to go well with just about anything.

For this dish, I seasoned the barramundi with a mix of salt, pepper, garlic, onion, and paprika powder. Then I just seared it in a pan for around 10 minutes.

I took some green beans and broccoli and sautéed them in some similar spices.

I roasted some potatoes in the oven. Just add a drizzle of olive oil, and salt and pepper.

As a healthy side salad, I had mixed greens with apple slices. Drizzled olive oil and lemon juice made a simple and tasty dressing.

My diet is restrictive but it doesn't have to be boring. These flavors comes from spices instead of pre-made sauces that may have questionable ingredients. There are no starches or breading on the fish.

This complete meal is free of wheat, gluten, corn and all wheat and corn derivatives.

What I Eat: Veggie Omelet and Grilled Pineapple

Made this beauty yesterday. First I sliced up some fresh pineapple and grilled it with a little olive oil and cinnamon. Then I made a super healthy omelet with lots and lots of dinosaur kale greens.

I used Earth Balance Buttery Spread which is a gluten and corn free butter substitute. I love this stuff because it tastes just like real butter.