5 Healthy Recipes That Take The Pain Out Of Ulcerative Colitis

It can be tricky to eat well with ulcerative colitis. The wrong foods can set off painful flares. Along with keeping a list of the foods you can eat, it helps to have some go-to recipes. That way you’ll know what’s safe for you to eat even if you need to replace some ingredients. 

Five Recipes You Need To Try

Breakfast Muffins – makes 12 muffins

Ingredients

• 1½ cup of flour of your choice 
• ½ to ¾ cup of sugar
• Pinch of salt
• 2 Tbsp baking powder
• 3 Tbsp of melted unsalted butter or vegetable oil 
• 1 cup of milk or yogurt (other options include unsweetened almond milk or lactose-free milk)
• 1 egg or (for a vegan option, use half a banana, mashed)
• 1 tsp vanilla extract (optional)
• 1 cup of frozen berries or fruit ( raspberries, blueberries, strawberries, apples, or peaches)

Directions

• Preheat the oven to 375°F. Grease the muffin cups then set them aside.
• Combine the flour, sugar, salt, and baking powder in a bowl then set aside.
• In another bowl, mix the melted butter or oil, dairy product (or alternative), egg (or banana), and vanilla extract. Pour on dried ingredients then mix together.
• Add the frozen fruits then pour into the muffin cups and bake for 25 minutes.

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2. Fish Burgers

Ingredients – to make 5 salmon patties

• 1 14.75 oz canned salmon
• 1 egg
• ½ cup gluten-free breadcrumbs or white breadcrumbs if you prefer
• 1 tablespoon olive oil

Directions 

• Mix ingredients together in a bowl.
• Shape into patties.
• Add oil to a skillet over medium heat and cook for several minutes on each side, until browned.

3. Healthy Noodles – makes two servings

Ingredients

• 1 Tbsp sesame oil
• 1 Tbsp natural smooth peanut butter
• 1 Tbsp maple syrup
• 3 Tbsp low sodium soy sauce
• 2 Tbsp lime juice
• 8 oz (1 block) extra firm organic tofu
• 2 tsp sesame oil
• 2 cups of frozen veggies like Asian-style mixed carrots, green beans, bell pepper, and water chestnuts (canned carrots or string beans are options)
• 1 can of baby corn, rinsed (optional)
• 6 oz of rice noodles
• Fresh cilantro (optional)

Directions

• Preheat the oven to 400°F. Cut tofu into cubes.
• Whisk together the first 5 ingredients and toss with tofu. Spread tofu out on a lined baking sheet and bake for 20 to 25 minutes
• Cook rice noodles according to package instructions
• Heat 2 tsp sesame oil in a large pan and sauté vegetables until tender
• Split noodles between 2 bowls, and top with veggies, tofu, and cilantro

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4. Chili Shrimp Tacos – makes 4 servings

Ingredients

• 1 lb. medium raw shrimp, peeled and deveined
• 1 tsp. chili powder
• ½ tsp. ground cumin
• 1 tsp. kosher salt, divided
• 1 Tbsp. plus 2 tsp. extra-virgin olive oil, divided
• 6 oz. fresh tomatillos, peeled and halved
• 1 ripe avocado, divided
• ½ cup fresh cilantro leaves, divided
• ½ medium jalapeño, seeded (optional)
• 2 cups shredded red cabbage
• 3 Tbsp. thinly sliced green onion
• 1 Tbsp. fresh lime juice
• 8 (6-in.) corn tortillas, warmed

Directions

• Place the shrimp in a bowl and toss with chili powder, cumin, and ½ tsp. salt. 
• Heat 1 Tbsp. of oil in a large skillet over medium-high. Add the shrimp and arrange in a single layer. 
• Cook for 3 minutes. Flip, and cook for 2 more minutes. 
• Transfer to a plate and keep warm.
• Prepare the Avocado-Tomatillo sauce by combining tomatillos, ½ of the avocado, ¼ cup cilantro, jalapeño (if using), and remaining ½ tsp. salt in a blender; blend until smooth.
• Place the cabbage, green onion, remaining ¼ cup cilantro, lime juice, remaining 2 tsp. oil, and ¼ tsp. salt in a bowl; toss to combine.
• Divide the shrimp and cabbage mixture evenly between warmed tortillas. 
• Top each taco with 2 Tbsp. Avocado-Tomatillo Sauce. Cut remaining ½ avocado into slices and use as garnish.

5. Cherry Almond-Butter Bars – makes 10 bars

Ingredients

• ¾ cup creamy almond butter
• ¼ cup pure maple syrup
• 1 tsp. vanilla extract
• ½ tsp. kosher salt
• 1 egg white, whisked
• 2 cups old-fashioned oats
• ½ cup chopped dried cherries
• ⅓ cup pecans

Directions

• Preheat the oven to 350°F. Line an 8×8-inch square baking pan with parchment paper.
• Combine almond butter, maple syrup, vanilla, salt, and egg white in a large bowl. 
• Whisk to combine. Stir in oats, cherries, and pistachios, and transfer the mixture to the prepared baking dish. Use a spatula to press the mixture firmly into the pan.
• Bake until lightly browned, 20 to 22 minutes. Let cool completely before removing from pan using parchment paper. Place on a cutting board and slice into 10 bars.

Bear in mind that some ingredients may need to be changed if you have food allergies or intolerances. Don’t let that stop you, though, there’s nothing wrong with creating personalized recipes.