Essential Greens Shopping Guide

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Howard Jackson
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1 SHOPPING LIST & MEAL IDEAS USING ESSENTIAL VEGETABLES Essential Greens Shopping Guide IBD AWARENESS

C HAPTER 1 Before You Shop Most IBD complaints are about abdominal pain and bloating especially after eating. Many times people will look to avoid food and turn to nutritional shakes.

What it contains: This guide contains the essential vegetables to have on hand for good nutrition. It was exclusively created to make eating easier when IBD has aﬀected your life.

2 C HAPTER 1 Before You Shop Most IBD complaints are about abdominal pain and bloating especially after eating. Many times people will look to avoid food and turn to nutritional shakes. The food you eat should be fueling your body instead of hurting it. This IBD Shopping Guide contains the essential vegetables that will help you eat more foods that nourish your body. What it contains: This guide contains the essential vegetables to have on hand for good nutrition. It was exclusively created to make eating easier when IBD has aﬀected your life. This is for anybody who has Crohn s or Colitis, friend or relative cooking for somebody, or in general wants to know the easiest foods to find that are still good for your health. These are simple foods with serious nutrition. You can use everything in here however you would like. The list is broad enough that most special diets can follow it and basic enough that you can find all of these things in one place. All of the meal ideas and vegetables in the list can be converted in gut gentle soups if you are limiting the intake of solid foods.

SECTION 1 Break down: Each chapter of the book is one of the essential vegetables that should be in your grocery cart and meals. With it you will find a quick break down about the vegetable.

3 SECTION 1 Break down: Each chapter of the book is one of the essential vegetables that should be in your grocery cart and meals. With it you will find a quick break down about the vegetable. Followed by 3 meal ideas and a snack using it. Thats 40 meals you can add to your diet now! IBD Awareness is happy to share these recipes with you to give you a head start on your IBD treatment diet. Health starts with food, and the most commonly neglected foods are vegetables. Turn the page to start eating your way to health. Healthy eating habits and meals start much before you eat. By choosing to buy these essential vegetables instead of any prepared meals you are already being good to your gut. 2

4 SECTION 2 A note to the reader: Thank you for standing up to IBD and taking charge of your health. There is no known cure for Inflammatory Bowel Disease, this does not mean you are meant to suffer everyday. Living with a chronic illness does not always mean chronic symptoms. The intention of this shopping list is to make meals easier without compromising health. Consult with your care provider if you are not able to eat any of the foods on the list. DISCLAIMER The materials and content in this resource are intended as general knowledge. They are not intended to substitute the attention, advice, or care of a professional medical, diagnosis or treatment. IBD Awareness is looking to bring awareness to the Inflammatory Bowel Diseases, not treat or diagnose any digestive disorders. 3

5 CHAPTER 2 Kale HEALTH TREND OR HEALTH FOOD?

6 SECTION 1 Kale Yeah Kale seems to be a health trend but really it should be a staple to a healthy diet. It is one the best leafy greens to get a good amount of nutrients and minerals that we usually don t get enough of. Nutrient malabsorption is very popular with Crohn s and Colitis. Eating kale is a good way to get added nutrition, especially Vitamin K which is essential to many of the processes involving other nutrients in the body. The appearance of curly kale is beautiful and exciting. If you are not used to eating a lot of greens this shopping list will help you transition to a healthier journey across the grocery store. Curly kale is one of the best leafy greens to introduce when you want to add vegetables into your diet. The recommended amount of greens to eat is 4 cups a day. If this sounds like too much you can break it up within meals and start off with one or two cups. On the other hand if you ve been eating kale and are getting bored of it, you might want to switch it out. Try mixing it up and getting the Tuscan, or Red Kale. There are several types of kale that you can find at grocery stores and markets. Here are some quick ways to get a healthy amount of kale in your diet. MEALS Breakfast: Kale sautéed in ghee or butter topped with sunny side up eggs, side of bacon and sauerkraut. Lunch: Kale sautéed served alongside slow cooked beef. Dinner: Simple vegetable soup with mushrooms, kale, broccoli, carrots, and potatoes. Snack: Kale chips. 5

7 Another reason why you want to be eating a lot of kale is so that your bunch doesn t get old and wilted. Kale doesn t have a very long storage life; its crispy stalk and leaves become wilted and soft within a few days. That s not much of an issue since you can incorporate kale into just about any meal. Kale contains all of the essential essential amino acids and 9 of the non essential ones. It is definitely the go to vegetable for iron, protein, and calcium. The compounds in it treat and prevent inflammation. Kale s anti inflammatory properties are very helpful for following an IBD friendly diet. Cooked kale is the best for an IBD Diet. Eating raw leafy greens may cause the bowels to move inducing diarrhea. 6

8 CHAPTER 3 Brussel Sprouts ANTI DISEASE MINI CABBAGES

9 SECTION 1 Brussels Brussels sprouts have been linked to the prevention of a number of cancers, including colon cancer. Useful for salads, side dishes, roasted platters, and so much more. Brussel sprouts are perfect for bringing meals to gathering when you need to have an IBD friendly meal. But they are even better for meal prepping. Crohn's and Colitis are inflammation in the digestive tract. From CCFA : If you have had inflammation of the colon, you are at a higher risk for developing colorectal cancer than the general population (unless your inflammation is limited to the very bottom of the rectum). Even if disease is in remission you remain at risk for the colorectal cancer. They are packed with nutrients, and cancer fighting antioxidants. This vegetable should be at the top of your shopping list. Like other real foods brussel sprouts come with many health benefits. This includes alkalizing the body, protecting against heart disease, and most importantly improving digestive health. Brussel sprouts are easy to cook and perfect for days when you are feeling sick and need a quick healthy filling meal. MEALS: Breakfast: Chopped brussels sautéed, served with eggs and bacon. Lunch: Oven roasted brussel sprouts with 2 tbsp of bacon fat + black pepper tossed with bacon pieces and roasted salmon. Dinner: Stir fry style potatoes, brussel sprouts, kale and bacon. Snack: Steamed brussel sprouts with parmesan cheese and/or butter. 8

10 One cup of brussel sprouts will meet the daily recommended amount of Vitamin C. Although, anybody with IBD should really want to load up on Vitamin C since we need extra immune protection. You don t have to worry about a strong odor. You can prevent this by carefully watching that you don t overcook the brussel sprouts. 9

11 CHAPTER 4 Chard

12 SECTION 1 Chard MEALS Breakfast Chopped chard sautéed in coconut oil. Eggs & toast. Lunch: Chard & kale salad with chicken, cheese, and olive oil dressing. Dinner: Chard sautéed in butter and spices & steak. Snack: Veggie snack wrapped in chard. (sliced carrots, cucumber, and avocado.) Most people think that vegetables are the hardest things to digest with IBD. Cooked vegetables are an easy way to continue eating foods that nourish you while being gentle on the digestive tract. Chard is one of the vegetables you want to be cooking a few times a week for optimal nutrition. Chard is a very large and bright vegetable. It is popular for its nutritional profile and wonderful health benefits. Most people know the greener the vegetable the more nutrients you can expect. Chard is one of the darkest greens and has several varieties. The stalks can be green or other colors such as yellow and red. When cooking chard you can slice of the stem if you prefer, to avoid the bitter flavor. Chard is low in calories, but it is one of the healthiest vegetables in the world. It is important to pair with a healthy fat or protein so that you can get the best nutritional benefit from it. You can eat it raw with salads and fresh meals for a crunchy slightly bitter taste although it is not recommended for IBD. The simplest way to eat it is sautéing it with butter or oil. A perfect way to enjoy chard is cooked and served under a piece of salmon or steak. You ll want to eat chard cooked, and limit the amount of raw leafy greens. These are known to be harder to digest and cause diarrhea. 11

13 CHAPTER 5 Tomato

14 SECTION 1 Tomato MEALS Breakfast Scrambled eggs with tomato and spinach, Lunch: Oven roasted tomatoes slices topped with cheese & herbs + salmon. Dinner: Grilled chicken topped with tomato, cilantro and onion garnish. Snack: Fresh salsa: Chop tomatoes, cilantro, onion, and peppers. The health benefits of tomatoes include cancer fighting and skin boosting compounds. The wide variety and quantity of nutrients help fight off infection, heart disease, and help control heart rate and pressure. Rich in the flavonoid antioxidant which has the ability to protect the cells and prevent ultra violet light damage. Tomatoes are a tough topic in the IBD community because they are part of the group of vegetables known as nightshades. Some people avoid them altogether because they may trigger inflammatory responses. While others don t notice the effect at all, or once they peel the vegetable. It really depends on how sensitive your gut is. If you can tolerate tomatoes just fine the meal ideas are simple and easy to follow. Cherry tomatoes are also perfect for serving with cheese and greens as a snack or an appetizer. 13

15 CHAPTER 6 Cabbage RED OR GREEN?

16 SECTION 1 Cabbage Cabbage is part of the cruciferous group of vegetables. This sulfur rich vegetable stimulates the production of enzymes that ramp up the antioxidants in the cells. For this reason, cabbage is known to help the liver with the detoxification processes it must perform. MEALS Breakfast For an IBD Diet most vegetables should be cooked rather than eaten raw. You ll want to eat this one fermented to take advantage of its gut healing power. Sauerkraut is one the best treatments for Inflammatory Bowel Disease, Cabbage sautéed in butter or olive oil + bacon and eggs. Lunch: Simple coleslaw and chicken breast. Dinner: Steak, baked potato + sauerkraut. Snack: Finely sliced cabbage and carrots with salt, black pepper, and lemon juice. There are a few types of cabbages that are each slightly different. The most popular are napa, green, red/purple, brussel sprouts and bok choy. You ll want to make sauerkraut with green or red cabbage. The live and active probiotic cultures in it are a key factor to treating and preventing digestive disorders. Our overall health is extremely sensitive and dependent on the amount and balance of bacteria in our digestive tract. Autoimmune disease begins with an imbalance of good and bad bacteria. Consequently, eating probiotic rich foods strengthens the mucosal lining that is inflamed in somebody a Crohn s or Colitis. It is an excellent choice to include a good source of probiotic cultures into your regular diet to strengthen and heal the digestive tract. 15

17 CHAPTER 7 Carrots NOT JUST FOR EYEIGHT

SECTION 1 Carrots MEALS Breakfast White rice, slow cooked beef, steamed carrots, and cabbage. Lunch: Roasted carrots, potatoes, green beans, and kale with butter, and herbs + meat of choice.

More recently, new compounds and benefits have been found. Just a few reasons to eat carrots are better skin and heart health. More importantly, cancer, liver protection, and oral health.

18 SECTION 1 Carrots MEALS Breakfast White rice, slow cooked beef, steamed carrots, and cabbage. Lunch: Roasted carrots, potatoes, green beans, and kale with butter, and herbs + meat of choice. Dinner: Vegetable soup: carrots, mushrooms, cabbage, & sweet potato. Snack: Carrot sticks with ranch or other dressing. Carrots are commonly consumed in the U.S. for the antioxidant beta-carotene content. More recently, new compounds and benefits have been found. Just a few reasons to eat carrots are better skin and heart health. More importantly, cancer, liver protection, and oral health. With Inflammatory Bowel Disease the liver is usually overworked and stressed. It is possible to eat and enjoy food without it causing a flare. Carrots are for the most part of one of those foods and fortunately they are easy to cook and store. Roast a large batch of carrots to accompany your meals. Bake at 400F with olive oil salt and herbs for about 30 minutes. The great thing about roasting vegetables in the oven is the ability to roast many things at once. P.S. Everything on the list can be roasted in advance. 17

19 CHAPTER 8 Green Beans

SECTION 1 Green Beans MEALS Breakfast Sautéed green beans, baked potato and sausage. Lunch: Steamed green beans, baked sweet potato, and leafy green with with salt, pepper, and herbs + choice of meat.

It is recommended for green beans to be well cooked so that your body can digest them more easily. They are high in Vitamin A and B.

20 SECTION 1 Green Beans MEALS Breakfast Sautéed green beans, baked potato and sausage. Lunch: Steamed green beans, baked sweet potato, and leafy green with with salt, pepper, and herbs + choice of meat. Dinner: Green beans are a simple way to get nutrition. They can be used as a side or dressed up on their own. It is recommended for green beans to be well cooked so that your body can digest them more easily. They are high in Vitamin A and B. Folate works with the B vitamins to promote healthy energy levels and prevent depression. Pairing this vegetable with a healthy fat is crucial because they do not provide sufficient nutrition alone. Salmon, steak, and bacon are commonly served for a nutrient dense meal. Roasted green beans, potatoes, carrots + salmon with salt, pepper and herbs. Snack: Bundle of blanched green beans wrapped in bacon. 19

21 CHAPTER 9 Sweet Potato

SECTION 1 Sweet Potato When extreme weight loss is an issue, sweet potatoes help the body maintain muscle and weight in a healthy manner. Sweet potatoes are simple, hearty and nutritious.

22 SECTION 1 Sweet Potato When extreme weight loss is an issue, sweet potatoes help the body maintain muscle and weight in a healthy manner. Sweet potatoes are simple, hearty and nutritious. They are similar to regular potatoes, but are considered healthier. This root vegetable has beneficial anti inflammatory compounds. They also contain anthocyanins which are associated with reduced cancer risk in the stomach and colon. Like most things, it is fit for an IBD Diet in moderation. They can be cooked in a number of ways, baked, boiled, steamed, or sauteed. Boiling is the least preferred method to keep the nutritional value intact. MEALS Breakfast For each of these meals you can bake the sweet potato in and keep it in the fridge to save time. Simply wash and dry the sweet potatoes, rub the skins with coconut oil and salt and bake at 400F for about minutes. Sweet potato and bacon hash + egg on top. Lunch: Baked sweet potato with shredded chicken and salad as topping or side. Dinner: Sweet potato, kale, carrot, and green bean vegetable sauté. Snack: Sweet potato fries baked in coconut or ghee at 21

23 CHAPTER 10 Squash EVERY KIND

24 SECTION 1 Squash MEALS Breakfast Roasted butternut squash with cinnamon and maple syrup. Lunch: Roasted squash, & chicken breast. Dinner: Roasted squash and slow cooked beef. Snack: Sliced squash steamed with butter, salt, and peper Any type of winter squash really works for these recipes. You can store these for up to months and the tough skin will stay intact. This is the one vegetable I would recommend always having on hand because of its long shelf life. You can roast one in the morning or evening and enjoy the leftovers for the next few meals. Types of winter squash: Butternut Kabocha Buttercup Delicata Acorn It is also one of the easiest things to cook because it can be left alone to cook which is great for someone battling chronic symtpoms and fatigue. You can pop it in the oven and come back to it in about 45 minutes. Slice in half lengthwise & roast at 400F for about 40 minutes, until tender. For the breakfast recipe you can simply slice the butternut squash and add the inner flesh to a bowl, then sprinkle with the cinnamon, maple syrup and milk if you would like. You can add berries or another fruit to make this like a morning cereal. For the lunch and dinner meals you can use the remainder of the squash roasted for breakfast. 23

SECTION 2 Squash Continued Cooking squash in a number of ways: For formed cubes first, peel and cube squash then cook. For heartier chunks, slice in half and cook with peel.

25 SECTION 2 Squash Continued Cooking squash in a number of ways: For formed cubes first, peel and cube squash then cook. For heartier chunks, slice in half and cook with peel. There are several varieties of squash. It belongs to the pumpkin family, and it is one the best foods for a simply healthy meal. Squash is an excellent source of Vitamin A. More than almost any other vegetable. Vitamin A is an essential antioxidant for skin, vision, and mucous membranes. This is especially important for people with IBD as our mucus membranes are compromised and as doctors say that eyesight is the first sense to suffer after an Inflammatory Bowel diagnosis. It is also great source of protein, minerals, and anti-cancer carotenes. Who would have thought with humble vegetable we are able to get multiple benefits? Although squash is a starch it cannot be compared to a loaf of bread. Squash is not necessarily an unhealthy starch. In fact, it provides anti-inflammatory properties to the digestive tract and rest of our system. 24

26 CHAPTER 11 Wrap up These are the essential greens to have on hand. Of course there is much more to an IBD diet than vegetables. Join us for an IBD Awareness discussion on how to live free with IBD on facebook, instagram, or the forum. Thank you for reading! We hope that this shopping list helps you incorporate vegetables into simple nutritious meals. For more detailed content refer to any of our resource pages on the site Living with a chronic illness is tough! Make it easier on yourself by letting go of the stress and worry of making the right meal choices. Talking and learning about IBD helps it become a visible illness and sheds light on what many people live through each day. Join the rest of the community on the forum and share tips, stories, and questions.

An ounce of prevention is worth a pound of cure.

OCTOBER 2017 POWERED BY QUOTE OF THE MONTH An ounce of prevention is worth a pound of cure. - BENJAMIN FRANKLIN Embracing Life Take steps toward feeling your best while improving your health and wellness.