The Complete Guide to Diverticulitis: A Comprehensive Study Guide for the Diverticulitis Patient With 120 Proven Anti-Inflammatory Diet Recipes for Digestive Wellness
Author: Alex Hall, Md
Date: 2020-10-26T00:00:00+00:00
Description: What do you know about diverticulitis? Diverticular disease was rare before the 20th century. However, it is now one of the commonest health problems in the Western world. Diverticular disease is a group of conditions can affect your digestive system. Diverticulitis is the most serious type of diverticular disease. Its symptoms are usually very uncomfortable. If left untreated, the complications may trigger chronic health problems. The symptoms of diverticulitis range from mild to severe. Sometimes, these symptoms may have an acute onset (appearing suddenly), or they may develop gradually over
Publisher: Independently Published

THE COMPLETE GUIDE TO DIVERTICULITIS

A Comprehensive Study Guide for The Diverticulitis Patient With 120 Proven Anti-Inflammatory Diet Recipes for Digestive Wellness

Alex Hall MD

The Complete Guide to Diverticulitis

Copyright © 2020

All rights reserved. No part of this publication may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopy, recording, or any information retrieval system, without written permission from the publisher.

ISBN:

This edition of The Complete Guide to Diverticulitis by Alex Hall MD is published by an arrangement with Kindle Direct Publishing.

Author’s email: medicalresearch271@gmail.com

TABLE OF CONTENT

INTRODUCTION TO DIVERTICULITIS
– 9

A LOOK AT YOUR DIGESTIVE SYSTEM
– 14

FUNDAMENTALS OF DIVERTICULITIS
– 32

The link between diverticulitis and diverticulosis

How it happens
Signs and symptoms
Risk factors

COMPLICATIONS ASSOCIATED WITH DIVERTICULITIS
– 45

Abscess
Perforation
Peritonitis
Rectal bleeding
Intestinal obstruction

DIVERTICULITIS DIAGNOSIS AND TREATMENT
– 60

Tests for diverticulitis

Medical treatment for diverticulitis

DIVERTICULITIS DIET STAGES
– 81

The liquid diet
The juicing diets
Low-fiber, low-residue diet

RECIPES FOR THE CLEAR-FLUID DIET
– 94

Pineapple lemonade ice-pops
Pear lemonade ice-pops
Banana popsicles
Honey lemonade popsicles
Blueberry lemonade ice-pops
Cranberry lemonade popsicle
Strawberry lemonade popsicle
Grapes lemonade ice-pop
Plum ice popsicles
Healthy peach lemonade ice-pops
Apple green tea (iced)
Blueberry cinnamon tea
Pina colada popsicles
Peach green tea
Strawberry green tea
Cranberry green tea
Plum green tea
Homemade beef broth
Homemade chicken broth
Homemade lemon gelatin
Blackberry iced green tea
Raspberry green tea
Banana green tea
Mulberry iced tea
Honeydew melon green tea
Pears poached in green tea
Grapes green tea
Pineapple green tea
Plum cinnamon tea

RECIPES FOR THE LOW-RESIDUE DIET
– 118

Mediterranean salmon & potato salad
Apple & pear pita pockets
Pea tuna salad
Apple pancakes
Cilantro salad
Asparagus Frittata
Chicken pasta salad
Roasted beet salad with goat cheese
Zucchini & onions with veggie omelet
Banana bran muffins
Sunrise burrito wraps
Bran muffins
Santa fe egg omelet
Healthy breakfast blend smoothie
Peach oatmeal
Baked palm cake with peaches
Instant oatmeal pancakes
Spinach pasta salad with shrimp
Turkey cutlets with sage gravy
Apple spinach salad
Sugar-free pumpkin pie
Tasty rice salad
Roasted sweet potatoes
Quick spinach salad
Easy creamy pumpkin soup
Tunas and peas salad
Creamy carrot potato casserole
Asparagus soup
Spinach mushroom toss
Green pea soup
Honey baked apples
Chicken and carrot soup
Citrus carrots
Chicken split pea soup
Oven baked sweet potato fries
Curried mushroom soup
Split pea soup
Creamy squash soup
Quick sweet pea soup
Mock chicken noodle soup
Walnut mushroom enchilada casserole
BBQ tempeh bowl
Lasagana stuffed spaghetti squash
Easy tofu pumpkin curry
Chickpea taco salad
Summer harvest vegan pasta
Vegan shakshuka
Vegan curry soba noodles with crispy tofu
Vegetarian enchilada skillet
Cauliflower fried rice
Skillet chilaquiles with eggs
Mexican tempeh skillet casserole
Spicy black bean soup
Vegetarian white bean meatballs
Simple gluten-free eggplant parmesan
Spicy Asian-style sweet potato noodles
Teriyaki tofu sheet pan dinner
Vegan sausage and kale pasta
Italian farro soup
Vegan taco pasta
Vegan basil and artichoke shirataki fettucine
Vegan ‘taco’ meat with salad
Cilantro and lime cauliflower rice

Shirataki angel hair pasta with creamy chipotle avocado sauce

Dr. Groups’ liver cleanse soup
Mushroom cauliflower rice risotto
Pumpkin spice cauliflower rice soup
Oven-baked okra bites
Creamy mushroom soup
Cream of asparagus soup
Baked kale chips
Cheesy oven-baked mushrooms
Sweet potato toast
The ultimate plant paradox meatloaf

Tarragon chicken salad with cranberries and avocado mayo

Lectin-free bourbon chocolate pecan pie

Plant paradox curried sardines in radicchio cups

Cauliflower gratin with pecans and caramelized leeks

Nigella’s New Orleans Coleslaw
Purple sweet potato puree
Orange cranberry muffins
Broccoli cheddar soup
Chicken cutlet with cilantro dripping sauce

Shrimp and broccoletti fry sauce over toasted sesame cauliflower rice

Apricot-balsamic glazed chicken cutlets and salad with basil pesto dressing

Grilled chicken, mushroom, and limes with zesty cauliflower rice

Wild yellowfin tuna with avocado salad
Swiss chard fritters
Dijon salmon caked with minty millet

Grilled sirloin steak and leeks with arugula-oregano dressing

Cassava flour tortillas

1

INTRODUCTION TO DIVERTICULITIS

Diverticular disease was rare before the 20th century. However, it is now one of the commonest health problems in the Western world. Diverticular disease is a group of conditions can affect your digestive system.

Diverticulitis is the most serious type of diverticular disease. Its symptoms are usually very uncomfortable. If left untreated, the complications may trigger chronic health problems.

The symptoms of diverticulitis range from mild to severe. Sometimes, these symptoms may have an acute onset (appearing suddenly), or they may develop gradually over several days.

Common symptoms of diverticular disease include:

- Bloating

- Pain in your stomach

- Diarrhea

- Constipation

People who develop diverticulitis might experience:

- Constant pain in their abdomen

- Nausea and vomiting

- Blood in the stool

- Fever and chills

- Rectal bleeding

The most common symptom of diverticulitis is abdominal pain. North Americans and Europeans experience the abdominal pain on the left lower side (sigmoid colon), while in Asia it is usually on the right (ascending colon).

If you develop any of the symptoms listed above, like blood in your stool or vomiting, then it may be an indication of a serious complication from diverticulitis or any other condition. You should see your doctor right away.

But what causes diverticulitis really?

Well, the disease diverticulitis develops when pouches form on your digestive tract, mostly in the colon (the large intestine). These pouches are known as diverticula. They form when weak spots balloon outward in your intestinal wall.

It is important to note that inflammation and, in some cases, infection of the diverticula can cause diverticulitis. This can occur when partially digested food or feces blocks the diverticula opening.

There is no single known cause of diverticular disease. Research and clinical experience have shown that multiple environmental and genetic factors may contribute to its development.

Treatment prescribed for this condition depends on the severity of your condition.

The uncomplicated form of this disease can typically be treated at home. Your doctor might recommend dietary changes. In some cases, medications may be prescribed including antibiotics.

If complications develop as a result of the condition (diverticulitis), you’ll probably need to visit a health facility for treatment. Treatment may be through intravenous administration of antibiotics or fluids. Depending on the type of complication, you may be required to undergo a surgical procedure.

The condition can be prevented by altering the risk factors such as inactivity, smoking, and obesity. Avoiding seeds and nuts as a preventive measure is no longer recommended since there is no scientific evidence that these contribute to inflammation in diverticula.

Studies have shown that up to 35 percent of people in the Western world have diverticulosis. In rural Africa, less than
one percent of the population is affected, while 4-15% of these may develop diverticulitis. The frequency of the disease increases with age, being particularly common in those over 50 years of age. At least 13,000 deaths were attributed to diverticulitis in 2003 in Europe. It is the most common anatomic disorder of the colon. In 2013, up to $2.4 billion was lost to this disease in the United States.

Diverticulitis is an important pathological condition, and patient education is the key to its prevention.

This book is a comprehensive guide on diverticulitis – It gives a detailed explanation of all you need to know about this condition including:

- What you need to know about your digestive system

- The fundamentals of diverticulitis (symptoms, complications, clinical diagnosis)

- The diverticulitis diet stages – clear fluids, low-reside diet, and high-fiber diets

- Complete shopping guide for the diverticulitis diet

- 120 proven recipes for your diverticulitis diet plan

Take total control of your digestive health with The Complete Guide to Diverticulitis

2

A LOOK AT YOUR DIGESTIVE SYSTEM

Digestion is simply the breakdown of food into molecules or small chemical substances that can be absorbed by the body as nutrients. Most substances in our diet cannot be used by the body in their natural state. It is therefore important that they be broken down into smaller particles, so that they can be absorbed into the blood and then distributed to all body parts. The breakdown and distribution of food to all parts of the body is done by the digestive system.

Digestion is both a mechanical and enzymatic process. The food is broken down into simpler chemical compounds. A healthy adult consumes at least a kilogram of solid food and one or two liters of liquid diet on a daily basis. These food substances have to be digested before they can be absorbed into the blood and distributed to tissues of the body. The gastrointestinal tract, also known as the digestive system plays a very important role in the digestion, distribution, and absorption of food to the various body tissues.

Thus, the functions of your digestive system include:

- Ingestion of food substances

- Breakdown of food into small particles

- Distribution of the food particles to different parts of the digestive system

- Secretion of digestive enzymes

- Digestion of the food particles

- Absorption of the digested products

- Excretion of unwanted substances from the body.

THE STRUCTURE OF YOUR DIGESTIVE SYSTEM

The digestive system consists of the gastrointestinal tract and its accessory organs. These organs help in the digestion and absorption process (fig 1).

The gastrointestinal tract is a structure with the semblance of a tube. It starts from the mouth and extends to the anus, with a length of 30 feet. Both ends of your digestive system opens to the external environment. Gastrointestinal tract is formed by two types of organs – the primary digestive and accessory digestive organs.

Figure 1: Gastrointestinal tract
Photo credit: National Institute of Diabetes
Primary digestive organs

The actual process of digestion takes place in the primary digestive organs. The primary organs include:

❖
Mouth

❖
Pharynx

❖
Esophagus

❖
Stomach

❖
Small intestine

❖
Large intestine

Accessory digestive organs

Accessory organs help the primary organs with the process of digestion. These organs include:

- Teeth

- Tongue

- Salivary glands

- Exocrine part of the pancreas

- Liver

- Gallbladder

The mouth

Fig 2: The oral cavity | Credit: Cancer.gov

The mouth is also known as the buccal cavity or the oral cavity. It is formed by the lips, palate, and the cheeks. The mouth encloses the tongue, salivary glands, and the teeth. The mouth opens anteriorly to the exterior through the lips and posteriorly into the pharynx through the fauces.

Your saliva is the digestive juice of the mouth. It is secreted by the salivary glands and contains ptyalin which helps with digestion of starch.

Functions of the mouth

The main function of your mouth is mastication. Other important functions include:

- Ingestion of food substances

- Chewing of food and mixing it with saliva

- Appreciating the food’s taste

- Swallowing

- Role in speech

- Social functions (e.g. smiling)

Salivary glands

Three pairs of glands are responsible for secretion of saliva in humans. The major salivary glands include:

- Parotid glands

- Submaxillary glands

- Sublingual glands

Parotid glands

Parotid glands are the largest of all salivary glands. They are situated at the side of your face, just below and in front of the ear. The parotid glands weigh about 20-30g in adults. The secretions from the parotid glands are emptied into the mouth by a duct known as the Stensen duct. The stensen duct has a length of about 35mm-40mm and opens inside the cheek against the upper second molar tooth.

Fig 3: Salivary glands | Credit: NCBI-NIH

Submaxillary glands

Your submaxillary glands are situated in submaxillary triangle. Each of these glands weighs about 8-10g.  Saliva produced by the submaxillary glands empties into the mouth through the Wharton duct. The Wharton duct has a length of about 40mm.

Sublingual glands

Sublingual glands are the smallest salivary glands. They are situated in the mucosa at the floor of the mouth. Each sublingual salivary gland weighs 2-3g. Saliva produced by the sublingual glands empties into the ducts of Rivinus. These small ducts number 5-15.

Minor salivary glands include:

- Lingual mucus glands

- Lingual serous glands

- Buccal glands

- Labial glands

- Palatal glands

Functions of saliva

Saliva is very important in the digestive process. Because it has many functions, its absence leads to a lot of inconveniences. The following are the functions of saliva in your body:

Preparation of food for swallowing

When you eat food, your saliva moistens and dissolves it. The saliva also moistens the mucus membrane of your mouth. It facilitates chewing. When your tongue moves, the food which has been moistened and masticated is rolled into a bolus. The bolus is lubricated by mucin which is present in your saliva.

Taste appreciation

Taste is a chemical sensation. Saliva is a solvent. By its solvent action, it dissolves solid particles in food, so that the substances can stimulate the taste buds. Once the taste buds are stimulated, they can recognize the taste.

Digestive function

Three digestive enzymes are present in saliva. These enzymes are salivary amylase, maltase, and lingual lipase.

Amylase is an enzyme that aids in carbohydrate digestion. It acts on boiled or cooked starch and converts it into maltose and dextrin. Although digestion of starch begins in the mouth, most of it occurs in the stomach because, food doesn’t stay for long in the mouth.

Maltase is present only in traces in human saliva and it converts maltose into glucose. Lingual lipase helps with digestion of milk fats.

Cleansing and protective function

Because saliva is constantly secreted by the salivary glands, the teeth and mouth are constantly rinsed and freed from food debris, foreign particles, and shed epithelial cells. This way, saliva prevents the growth of bacteria by removing materials which may promote the growth of bacteria.

Excretory function

Many substances, both organic and inorganic, are excreted in saliva. It excretes potassium iodide, thiocyanate, mercury, and lead. Saliva also excretes viruses such as those that are responsible for mumps and rabies.

In some cases, saliva may excrete substances which ordinarily are not found in saliva. For instance, one may detect some glucose in saliva in diabetes mellitus. In some pathological conditions, saliva excretes certain substances, which are not found in saliva under normal conditions. Example is glucose in diabetes mellitus. In certain conditions, some of the normal constituents of saliva are excreted in large quantities. For example, excess urea is excreted in saliva during nephritis and excess calcium is excreted during hyperparathyroidism.

The stomach

The stomach is a hollow organ that lies below the diaphragm on the left side of the abdominal cavity. An empty stomach has a volume of 50mL. Ordinarily, the stomach can expand to contain up to 1.5 L of liquids and solids. However, you should note that it can still accommodate up to 4L.

Your stomach has four parts:

- Cardiac region

Fig 4: Stomach | Credit: Weebly

- Fundus

- Body

- Pyloric region

The glands of the stomach are known as gastric glands. These glands have a tubular form and are made of different types of cells. These glands open into the stomach through structures known as gastric pits.

How does your stomach work?

The stomach is a muscular organ with a hollow structure. When you eat food, it passes down into the stomach through the oesophagus. The stomach mixes the food, breaks it down, and then moves it to the small intestine. The food is moved in small portions.

Your digestive system is made up of a single muscular tube that extends from the mouth to the anus. The stomach is a pouch, an enlarged pouch, in a section of this tube. It has the shape of an oversized comma. Its bulge points out to the left. The size and shape of the stomach varies from person to person. This depends on factors like the individual’s build and sex, and also on the amount of food that a person eats.

At the point where the oesophagus opens into the stomach, the digestive tract is usually kept closed by muscles of the diaphragm and the oesophagus. When you swallow food, the muscles of the diaphragm and the oesophagus relax and the lower portion of the oesophagus flips open, allowing food to pass into the stomach. If this mechanism fails to work as it should, gastric juice might flow into your oesophagus, resulting in an inflammation or a heartburn.

The stomach is actively involved in almost all aspects of digestion with the exception of defecation or ingestion. Absorption of digested food takes place in the small intestine. The stomach also absorbs a few nonpolar substances, including aspirin and alcohol.

Mechanical digestion

Immediately food enters your stomach, mixing waves, also known as peristalsis start to occur at intervals of 20 seconds. Mixing waves soften the food and mixes it with gastric juice.

The mixing and softening process results in the creation of a product known as chyme. The mixing waves are initially gentle, but are accompanied by intense waves, beginning at the body of the stomach and increasing in force as they approach the pylorus. We can therefore say with all confidence that the sushi that exists your pyloric sphincter bears very little resemblance to the one on your plate.

The pylorus can hold up to 30mL of chyme. It acts as a filter, allowing passage of only small particles of food and liquids through a partially closed sphincter. Mixing waves which occur in rhythms, forces up to 3mL of chyme through the pyloric sphincter and into the first portion of the small intestine. If a large amount of chyme is released all at once, it would overwhelm the capacity of the small intestine to handle it. The remaining chyme pushes back into the body of the stomach, where the mixing process continues. The process is repeated until all the chyme is released from the stomach.

Both the stomach and the duodenum regulate gastric emptying. When chyme gets into the duodenum, certain receptors are activated. Activation of these receptors blocks the secretion of gastric juice. This prevents the release of more chyme by the stomach until the duodenum has need of it.

Chemical digestion

The role played by the fundus in digestion is very important. It
serves as storage for gases and undigested food that are released during digestion. The fundus may hold food for some time before it is mixed with chyme. While the food is in the fundus, amylase, an enzyme in your saliva continues its digestive function until the food starts to mix with the acidic chyme. Ultimately, this food is incorporated with the chyme.

Digestion of protein starts in the stomach through the actions of pepsin, an enzyme, and hydrochloric acid. The gastric glands of infants produce rennin, an enzyme that helps with digestion of milk.

The stomach plays many roles in digestion. However, there’s only one function necessary to life: its ability to produce intrinsic factor. Without intrinsic factor, your small intestine will be unable to absorb vitamin B12 . Vitamin B12 is necessary for the production of red blood cells and proper functioning of the nerves. People who do a gastrectomy can survive with minimal digestive function if they are given regular injections of vitamin B12 .

The stomach is completely emptied within 2-4 hours after you’ve finished a meal. The time taken for food to digest differs. This depends on the type of food. Heavy carbs do not spend much time in the stomach. They empty fastest. Food that have a high number of triglycerides remain longest in the stomach. Because fats are digested slowly by enzymes in the small intestine, food can stay in the stomach for up to six
hours or more when the duodenum is processing fat-rich chyme. But it is important to note that this is just a fraction of the whole time required to digest a full fatty food. Normally, it takes 24-72 hours.

The Intestines

Fig 5: Intestines

An intestine is a tube, a muscular tube precisely, which extends from the lower end of your stomach to your anus. The intestine is also known as the bowel. Digested food substances pass through the intestines. The intestine in the human body is divided into two sections – the small intestine and the large intestine.

Small intestine

The small intestine consists of the duodenum, jejunum, and the ileum. The small intestine, esophagus, the stomach, and the large intestine together form the gastrointestinal tract. The length of the small intestine in living humans measures about 7 meters. When a person dies, this length can increase by up to half. The small intestine has a surface area of over 200 meters.

The walls of the small intestine are covered with villi. Villi are finger-like projections that covers the internal walls of your intestines. Each villus is covered with microvilli. The villi and microvilli increase the absorptive surface area, allowing more nutrients to be absorbed into the blood.

Enzymes in the small intestine degrades the food that has been already broken down by the churning action of the stomach. Some of these enzymes are secreted in the lumen of the small intestine. Others are secreted by accessory organs such as the liver and the pancreas, and then transported to the intestine. The point of absorption depends on the type of vitamin or
nutrient being absorbed.

Once completely broken down, the molecules to be absorbed passes through the intestinal walls into the bloodstream. The food matter is propelled through the small intestine by peristalsis. Peristalsis is a slow process; it allows proper mixing of food matter with the digestive enzymes.

The Large intestine

Your large intestine has a length of about 1.5 meters (five feet). The large intestine is broader than the small intestine, and takes a straighter path through your abdomen, compared to the small intestine. The primary function of the large intestine is to absorb salts and water from undigested food material, and also rid the body of any leftover waste products. Most digestion and absorption occur in the large intestine.

And so, what gets to the large intestine is mainly fiber, salt, dead cells from the lining of your intestine, water, and bile pigments. Bacteria in your large intestine feed on this mixture. These bacteria produce vitamins that are absorbed into your blood, and also help in the digestion of fiber. The parts of the large intestine include:

Cecum: The cecum is the initial portion of your large intestine. It resembles a pouch, with a length of 2 inches. It receives digested fluid from the ileum and transfers it to the colon.

Colon: The colon is the major portion of the large intestine. This is where water is reabsorbed, and salts also. The colon has four parts:

Ascending colon: Ascending colon pushes all undigested food substances from the cecum to another part just below the right lower end of the liver.

Transverse colon: Food travels through the transverse colon, across your anterior or front abdominal wall, passing from left to right just beneath your stomach.

Descending colon: The descending colon is the third portion of the colon. It pushes its contents from just near the spleen, down to the left side of your abdomen.

Sigmoid colon: This part of the colon has an S-shape. It curves inward among your small intestine coils, and then pours into the rectum.

Rectum: The rectum is the end of the digestive tract. It measures an inch to 1.6 inches. Waste is collected in the rectum. The rectum is expansible. It can hold the waste until you go to the restroom. By then, it is ready to be emptied through your anus.

3

FUNDAMENTALS OF DIVERTICULITIS

Diverticulitis, more specifically, colonic diverticulitis, is a disease of the gastrointestinal tract or the digestive system.

Diverticulitis occurs when your diverticula are inflamed. Diverticula are abnormal pouches which can develop in the walls of your large intestine. Common symptoms of diverticulitis include sudden pains in your lower abdomen, but sometimes, the pain may occur over a few days. Europeans and Northern Americans usually feel the pain on the sigmoid colon (the left lower side of the abdomen). Asians, on the other hand, feel the pain on the ascending colon. If you have diverticulitis, you may also experience constipation, diarrhea, or nausea. The diseases are said to reach a complicated stage when you start seeing blood in your poop, or when you have a fever. Repeated attacks are common.

Till date, medical science is yet to fully ascertain the major causes of diverticulitis. However, factors that constitute a risk to this disease include lack of exercise, obesity, smoking, history of the disease in your family, and abuse of anti-inflammatory drugs. Consumption of low fibre diet appears to contribute to the onset of this disease, but we do not know how exactly it does this. Its role is simply unclear.

Sometimes, a person may have pouches in his or her large intestines, but the pouches are not inflamed. This condition is different from diverticulitis. It is known as diverticulosis . But here’s the thing – inflammation is bound to occur almost 10%-25% of the time. The inflammation is usually caused by a bacterial infection. And if your doctor suspects that you’ve got diverticulitis, they will run diagnostic tests to confirm. Diagnosis is typically through blood tests, CT scan, or a colonoscopy. A gastrointestinal series may also be done. The differential diagnosis includes irritable bowel syndrome.

You can adopt a few measures as a way of preventing this disease. Part of preventive measures include altering the risk factors – smoking, inactivity or a sedentary life, and obesity. People who have diverticulosis can prevent these attacks by taking mesalazine and rifaximin.

In the past, health professionals issued warnings to people, asking us to stay away from nuts and seeds as a preventive measure. You should note that this is no longer recommended, because there is absolutely no scientific evidence that seeds and nuts play a role in the inflammation in diverticula. Doctors usually recommend a liquid diet or oral antibiotics for people with the mild form of the disease. But if you have the extreme form of this disease, you may be placed on intravenous antibiotics, or even admitted into the hospital. Complete bowl rest may also be recommended. Some authorities say that probiotics are helpful. However, their use is unclear.  A surgery may be recommended if you develop complications from this disease, such as fistula formation, abscess formation, or perforation of the colon.

Diverticulitis is very common in the West. However, it is not so common in Asia and Africa. At least 35% of people in the West have diverticulosis, while less than one percent of rural Africans may be affected by it. Of this number, only 4% - 15% may actually develop diverticulitis. Diverticulitis is prevalent in the elderly. This means that the disease becomes more frequent with age, especially in those above the age of 50. Diverticulitis has become more common all over the world. In 2003, at least 13,000 Europeans lost their lives to diverticulitis. It is the most frequent disease that affects the colon. Cost-wise, diverticulitis is a very “expensive disease.” The United States lost US$2.4 billion to diverticulitis in 2013.

THE LINK BETWEEN DIVERTICULITIS & DIVERTICULOSIS

Fig 6: Diverticular disease of the colon | Credit: University of Iowa Hospitals & Clinics

Here’s something you should know:

Your digestive tract is prone to many disorders. Some of these disorders can have symptoms that may overlap or are similar with motility or gastrointestinal function disorders. These will have unique features which differentiate them from motility or functional gastrointestinal tract disorders.

Diverticulosis

People who have diverticulosis have small pouches that protrude from the walls of their colon. These pouches are very common among the Westerners, especially Americans. For instance, one out of every ten people over age 40 have it, and over half of people older than 60 years of age also have it.

Diverticulosis is not a problem on its own. The pouches are harmless, and do not cause any symptoms. However, trouble arises when the pouches are infected, for instance, when stool gets trapped in the pouch.

Diverticulitis

Diverticulitis arises when the pouches are inflamed. The inflammation is due to infection of course. Diverticulitis is a very serious condition because the infection can cause other problems. Diverticulosis leads to diverticulitis in one out of every 5 cases and up to one out of seven cases.

Experts believe that low-fiber diet may be partly responsible for the high incidence of diverticulosis. Fiber is a very important component of every meal. It softens the stools and makes it bulky so that it can move with ease through the colon. If your diet is deficient in fiber, your stool becomes hard. This will create pressure in your colon as the muscles will strain to move the stool. It is this pressure that causes the walls of the colon to pop out into pouches.

We have already seen some of the symptoms in the overview, but for review’s sake, let’s take a look at them again…

Most diverticulosis patients do not have the slightest idea that they’ve got it unless their colon is examined for other reasons and the doctor discovers the pouches. But some people may notice symptoms such as bloating, mild cramps, or constipation.

If your diverticulosis develops into diverticulitis, you will have the following symptoms:

- Fever

- Nausea

- Abdominal pain

- Chills

- Constipation or diarrhea

- Vomiting

Diverticulitis and diverticulosis share similar symptoms with other conditions, such as:

- Appendicitis

- Peptic ulcer

- Ovarian cyst

- Crohn’s disease, and

- Irritable bowel syndrome

This is why your doctor may order for tests such as ultrasound, endoscopy, or x-rays to make accurate diagnosis.

Fig 7: Diverticulosis & Diverticulitis | Credit: Harvard Health Publishing – Harvard Medical School

Expected duration

Diverticula never disappears unless in the case of a surgical removal of the section of colon. Diverticulosis is a lifelong condition. However, it can be managed with dietary adjustments.

Diverticulitis symptoms may subside within a few days of treatment. This is also true for bleeding from diverticulosis. But you should also note that these symptoms may continue or may worsen in the case of complications or severe illness.

People who have a lot of fiber in their daily diet have very low risk of developing a diverticular disease. According to the American Dietetic Association, you should take up to 20-35 grams of fiber daily. You’re better off with the fiber coming from vegetables, fruits, and grains. Your doctor may also recommend a fiber product or unprocessed bran. If you want to increase the amount of fiber that you take in daily, then you should do it gradually. Also drink a lot of water (up to eight glasses daily) to increase the bulk of your bowel movements. This will lessen the pressure within the bowel.

People who are physically active have a low risk of diverticulosis.

Summarily…

If your diverticular is not infected or inflamed, then what you have is diverticulosis.

Studies have shown that in about 80% of cases, no symptoms are associated with diverticulosis. And without symptoms, there’s probably no need for treatment.

However, in other cases, diverticulosis may trigger such symptoms as bloating and abdominal pain. When this happens, it is known as symptomatic uncomplicated diverticular disease (SUDD).

Diverticulitis eventually develops in at least 4% of SUDD patients.

HOW IT HAPPENS

A diverticulum is a protrusion of the mucosa through the wall of your intestine. This protrusion occurs along weak areas. The large intestine has just one complete muscular layer – the inner circular layer. On the other hand, your small intestine and your rectum have two muscular layers – the outer longitudinal layer and the inner circular layer. The longitudinal layer is arranged in three ribbons, these ribbons are known as the tenia coli. Diverticular occurs at sites where blood vessels in the wall of your colon penetrate the circular layer, between the tenia coli.

Diverticulitis occurs when the diverticula is inflamed. Of course, one of the prerequisites for inflammation is infection. Infection and subsequently, inflammation, can occur when partially digested food blocks the opening of the diverticula.

Diverticula disease does not have a single cause. Multiple environmental and genetic factors contribute to its development.

The muscular wall of the colon gets thicker as a person gets older. We are yet to understand the cause of this thickening. It may be due to the increasing pressure required for elimination of faeces by the colon. For instance, a low-fibre diet can cause the formation of small, hard stools, and to pass these stools, one must strain, and huff, and puff. The small stools coupled with the lack of fibre may also close off segments of the colon from the rest of the colon when the muscle of the colon in the segment contracts. The pressure in the segments that have been closed off may become high since the increased pressure cannot dissipate to other parts of the colon. Over time, the colonic pressure causes herniation (pushes the inner intestinal lining outward) through weak regions in the muscular walls. These sacs or pouches that develop are known as diverticula.

Research and clinical experience have shown that low-fibre diet contributes greatly to diverticula, and there is a strong correlation among global societies between the amount of dietary fibre and the prevalence of diverticula. Nevertheless, no research has established similar correlations between diverticular and fibre within individual societies. Most patients with diverticular disease have very thick colonic walls where the diverticula form. The muscles of the colon also contract strongly. These anomalies may play a role in the formation of diverticula.

SIGNS AND SYMPTOMS

The symptoms of diverticulitis appear when the diverticula are inflamed. These symptoms include:

Constant pain on the left side of the abdomen. In some cases, it could manifest on the right side.

Pain in the lower part of the abdominal region is one of the commonest symptoms of diverticulitis. Nausea or a fever may also develop. One may also experience diarrhea or constipation.

Sometimes, diverticulosis can cause bleeding, usually without any pain. Bleeding in diverticulosis appears as bright red or maroon blood when you have bowel movements.

If you notice any bleeding or pain in your abdomen, please act without delay. Diverticulitis may become an emergency if the infection is not arrested promptly. It also becomes an emergency when the content of your colon starts to leak into your abdominal cavity through a perforation (a tear). Bleeding from diverticulitis resolves on its own, but sometimes, it could be very severe.

For mild cases of diverticulitis, your doctor may prescribe some antibiotics. If there is any bleeding, you can’t take in fluids, or you have very serious aches or any other symptoms, then you may require a hospital admission.

People who have diverticulitis bleeding may need a colonoscopy while they are at the health facility. With the colonoscopy, the doctor will be able to locate the origin of the bleeding. If there’s no bleeding, then it is important that you have a colonoscopy once your flare-up has resolved – that is, if you haven’t had any recently. The reason for this is simple. Colon cancer usually mimic diverticulitis, and this is a condition that should be arrested as soon as it starts.

Other symptoms of diverticula disease include diarrhea, constipation, nausea, bloating, and in some cases cramping. Diverticulitis rarely leads to vomiting. If pressure is applied to your abdomen by your doctor, your tummy muscles automatically tense up. This is a reflex act known as muscular defense . The pain worsens if they suddenly let go.

RISK FACTORS

We have established that diverticula form in areas of the intestine that are weak. The sigmoid colon usually serves as the origin. The sigmoid colon has a length of roughly 40-45 centimetres and is located in front of the rectum. The content of your intestine is responsible for the pressure on that muscular wall.

Genetics also constitutes a risk factor. Some people are more likely to develop this condition due to the nature of their genes. Other factors that might constitute a risk include weak connective tissue, and altered or problematic wavelike movements of the intestinal wall. The risk of developing diverticulitis is also greater in older or overweight people.

Lifestyle do have some influence on diverticulitis but this hasn’t yet been properly determined. A low-fiber diet can cause constipation and formation of hard stools. And so, the logic is that a duet that is deficient in fiber can raise one’s risk of diverticular disease. Eating red meat in excess, smoking, and not going to the toilet regularly (having regular movement) can also increase the risk.

Research is still ongoing to fully understand how the diverticula gets inflamed and the factors that makes this more likely to happen. Inflammation is more likely to occur in areas where blood supply is low, and if there are hard lumps of stool forming in the diverticula.

Complications occur commonly in people with a weakened immune system, for example after a severe kidney disease or an organ transplant. The risk of more serious complications is increased by prolonged use of some medications, including non-steroidal anti-inflammatory drugs, acetylsalicylic acid, opiates, and steroids.

4

COMPLICATIONS ASSOCIATED WITH DIVERTICULITIS

The complications associated with diverticulitis vary. Sometimes it may be difficult to diagnose this condition. Diverticulitis can be managed with supportive medical treatment and antibiotics. However, complications such as abscess, perforation, intestinal obstruction, bleeding, fistula, phlebitis, and phlegmon require intensive management. Prompt diagnosis and treatment help to prevent morbidity and mortality.

ABSCESS

An abscess is a pus-filled inflamed tissue. Abscess can develop on any part of the body (both inside and outside). In most cases, they’re formed on the skin surface.

With respect to the digestive system, an abscess may form in the abdomen or colon.

Abdominal abscess can form near the inside of the wall of the abdomen, at the back of the abdomen, or around organs in the abdominal region, including the kidneys, pancreas, and the
liver. Abscess in the abdomen may develop for no apparent reason, but in most cases, there are usually linked to an underlying condition or event, such as rupture of the bowel, diverticulitis, intra-abdominal surgery, or an abdominal injury.

Abscesses in the abdominal region are usually caused by bacteria that are introduced into the abdomen as a result of abdominal rupture, penetrating trauma, or intra-abdominal surgery. A person may develop abscesses within the abdomen when an organ or a cavity in the abdomen is compromised, thus allowing a free passage for the bacteria. Such conditions include bowel rupture, Crohn’s disease, appendicitis, ulcerative colitis, surgery, or penetrating trauma. Depending on the location of the abdominal abscess, additional causes may contribute.

Abscesses can also occur in the space within the spine and the abdominal cavity. In medicine, we call these abscesses ‘retroperitoneal abscesses.’ The space between the spine and the abdominal cavity is known as the retroperitoneum.

Abscess is a complication of diverticulitis. If an abscess develops, your doctor will have to drain the fluid. To do this, he or she will insert a needle into the pus-filled area. Sometimes, a surgery may be required to clean the pus. Surgery may also be required to remove part of the colon. If the infection spreads into the abdomen, the resulting condition is known as peritonitis. Surgery will be required to clean the cavity and also take out the damaged part of the colon. If the right treatment is not given, peritonitis can be fatal.

PERFORATION

The gastrointestinal tract is said to be perforated when a hole forms in it all the way through the abdomen, the large, or the small intestine. Diverticulitis and appendicitis are major causes of gastrointestinal perforation. They may also be due to trauma, such as a gunshot or a knife wound. A perforation can also occur in the gallbladder. Symptoms of a perforated gallbladder are similar to those of gastrointestinal perforation.

Gastrointestinal perforation can lead to peritonitis. Peritonitis refers to the inflammation of the peritoneum, a membrane lining the abdominal cavity.

If any of the following should enter your abdominal cavity, then you are at risk of peritonitis:

- Bile

- Bacteria

- Stool

- Stomach acid

- Partially digested food

Gastrointestinal perforation is an emergency condition, one that demands immediate medical care. It is a life-threatening condition. However, early diagnosis and treatment can improve your chances of recovery.

Gastrointestinal perforation or perforation due to diverticulitis is also known as perforation of the intestines or intestinal perforation.

Common symptoms of a perforated gastrointestinal tract include:

- Chills

- Severe pain in the stomach

- Nausea

- Fever

- Vomiting

When your gastrointestinal tract is perforated and peritonitis occurs, your abdomen will feel tender. The pain worsens when someone touches the area, when you move, or when the painful area is palpated. The patient feels a bit of relief when he or she lays still. The abdomen may stick out farther than it should, and also feel hard.

Symptoms of peritonitis usually occur along with symptoms of perforation. They include:

- Dizziness

- Fatigue

- Tachycardia

- Shortness of breath

- Passing of gas, stools, or less urine.

To diagnose gastrointestinal perforation, you’ll be asked to do abdominal or chest X-rays. The aim is to check for air in your abdomen. You may also be asked to do a CT scan to have a better understanding of where the perforation might be located. Your doctor will also order a laboratory test. This will help to:

- Identify signs of infection, for example, a high white blood cell count

- Evaluate your Hb level

- Test for electrolytes

- Assess liver and kidney function

- Evaluate blood acidity and alkalinity

PERITONITIS

You have peritonitis when your peritoneum is inflamed. Your peritoneum is that tissue which covers and offers support to organs in your abdomen. Peritonitis is usually caused by a bacterial or a fungal infection (as in the case of diverticulitis).

If the peritonitis is left untreated, it will spread into the blood, leading to organ failure and death. If you notice any symptoms of peritonitis, such as severe abdominal pain, please seek prompt medical attention to prevent development of fatal complications.

Symptoms of peritonitis include:

- Poor appetite

- Nausea

- Severe abdominal pain

- Abdominal tenderness or distention

- Fluid in the abdomen

- Fever

- Chills

- Vomiting

- Difficulty passing gas or having a bowel movement

Diverticulitis is a secondary cause of peritonitis.

Other causes include:

- Pelvic inflammatory disease

- Surgery

- Pancreatitis

- Abdominal trauma

Non-infectious causes would include irritants such as bile and blood, or the presence of foreign substances in your abdomen.

If you experience any symptoms of peritonitis, please call your doctor without delay.

Peritonitis has very fatal complications, such a septic shock and sepsis. That is why a quick diagnosis and appropriate treatment are essential.

Your doctor will ask about your medical history and the symptoms that you are experiencing, and then carry out a physical examination, including assessment of tenderness and tension in your abdomen.

The following test are helpful in the diagnosis of peritonitis:

- Urine and blood tests

- Exploratory surgery

- CT Scans, X-rays, and other imaging studies

Your doctor may also carry out a paracentesis. This procedure involves withdrawal of fluid from your abdomen using a thin needle. The fluid is then analysed in the laboratory for infection. Paracentesis helps to identify primary spontaneous peritonitis and secondary peritonitis due to pancreatitis.

If peritonitis is confirmed, you will be admitted into a health facility. Treatment will start immediately, consisting antifungal medications or intravenous antibiotics to treat the infection. Additional treatments will be given if there’s organ failure as a complication of the infection. Supportive treatments include blood pressure medications, intravenous fluids, and nutritional support.

If the peritonitis is peritoneal-dialysis associated, you’ll be given medications that are injected right into the peritoneal tissue. Clinical research has shown that this strategy is more effective than intravenous medications.

If the peritonitis is caused by diverticulitis, appendicitis, or stomach ulcer, you’ll need an emergency surgery. Abscess, a burst appendix, or any other infected tissue will be surgically removed. The same goes for any other peritoneal tissue that has been affected by the infection.

After you’ve been hospitalized, you will be closely monitored for signs of septic shock or sepsis. If you show these signs, you’ll be transferred immediately to an intensive care unit.

RECTAL BLEEDING (Diverticular bleeding)

Bleeding from the rectum during diverticulitis is known as diverticular bleeding. It happens when the pouches in the wall of the colon bleed.

If you have diverticular bleeding, large amount of blood will appear in your stool. The bleeding has an acute onset. This means that it starts and stops suddenly. You won’t feel any pain in your abdomen while bleeding.

If you have much blood in your stool, then you should see your doctor without delay. Sometimes, the patient may lose so much blood that he or she becomes weak or light-headed.

What causes diverticular bleeding?

Till date, medical science has not been able to explain why diverticula forms in the wall of the colon. Some professionals think that the pouches form when high pressure within the colon pushes against weak areas in the wall of the colon.

When you eat a high fiber diet (commonly known as roughage), your body will produce bulky stool which can move with ease through the colon. On the other hand, if you eat a low-fiber diet, your colon will have to exert more pressure than it normally would to move small, hard stool. A diet that is low in fiber can increase the time that stool stays in the bowel. Of course, this also contributes to the high pressure.

The action of the high pressure against weak spots in your colon may aid the formation of these pouches (diverticulosis). Blood vessels pass through these weak spots to supply blood to the inner wall.

Diverticular bleeding happens when the blood vessel that supplies the pouch ruptures.

The major symptom of diverticular bleeding is sudden, severe rectal bleeding. The blood may be bright or dark red clots. You won’t feel any pain when bleeding, and the bleeding usually resolves on its own.

Diagnosis

Diagnosis is done by ruling out other potential causes of the bleeding. You will be asked to undergo a physical examination. Your doctor will also look at your medical history, and also conduct other tests. You may do an imaging test, such as angiography to locate the region of bleeding. The source of bleeding is usually identified through a colonoscopy – where your colon is inspected using a colonscope.

Another test that helps to identify the source of bleeding is the technetium-labelled red blood cell bleeding scan. In this test, some blood will be drawn, and technetium will be added to the blood. Technetium is a radioactive substance. After adding technetium, the blood will be reinjected into your bloodstream and then traced to the origin of the bleeding.

Diverticular bleeding resolves on its own (in many cases). But if it continues, then you’ll have to treat it and replenish the lost blood. The patient may require hospitalization in some cases. Treatment includes blood transfusion, administration of intravenous fluids, injection of medications, and sometimes, surgery.

The best way to prevent diverticula from forming is by eating a high-fibre diet and drinking a lot of fluid. However, diet doesn’t help prevent bleeding if diverticulosis is already on course.

The risk of diverticular bleeding is high if you are a regular taker of aspirin (> 4 days/week).

INTESTINAL OBSTRUCTION

Intestinal obstruction is also known as bowel obstruction. The obstruction (blockage) prevents contents of the intestine from passing through the gastrointestinal tract. Factors contributing to this blockage may be inside or outside the gastrointestinal tract. The passage of the intestine may be filled and blocked by a swelling or a tumor. Outside the intestine, an area of tissue, or an adjacent organ may compress, pinch, or twist a portion of the bowel.

Intestinal obstruction may affect either the large intestine (colon) or the small intestine. Also, intestinal obstruction may be total or partial depending on the ease by which intestinal contents can pass through the area of obstruction.

Diverticular disease is a major cause of intestinal obstruction. In fact, intestinal obstruction is a complication of diverticular disease.

The diverticula in the large bowl are small pouches, with a balloon shape. As earlier stated, infection of these pouches causes diverticulitis. As the pouch heals from the infection, scars may form in the colon wall. A scar that forms round the colon is known as colon stricture. As the colon stricture tightens and ages, it causes gradual narrowing of the intestine, eventually resulting in a blocked colon.

Intestinal obstructions may also be caused by adhesions. Adhesions are fibrous, tough connective tissues. They are a type of scar. They usually develop outside an injured intestine. They may also develop outside pelvic organs as they heal after an infection or a surgery. Risk factors for adhesions include gynecological surgeries or surgeries that involve the colon or the appendix. Adhesions may not cause any symptoms initially. Because of intestinal motion, these scar tissue may be stretched into tethers over time.

Adhesions may cause intestinal obstruction if they are pulled into the shape of a constricting band, pinching a part of the intestine closed from the outside. They can also bind to adjacent loops of intestine, forming a configuration that inhibits the flow of intestinal contents. Adhesions are very common causes of intestinal obstruction in the United States, accounting for close to 70 percent of all cases.

Other causes of intestinal obstruction include:

- Hernia

- Tumors

- Colorectal cancer

- Volvulus

How do you know that you have an obstructed intestine?

If the small intestine is obstructed, the patient will experience the following symptoms:

Abdominal pain (that feels like cramps). The pain usually comes at intervals of 5-10 minutes, and in some cases, center either on the navel, or between the rib cage and the navel.

Nausea and vomiting

Inability to pass gas through the rectum

Bloating of the abdomen, sometimes with abdominal tenderness

Rapid breathing and pulsing during cramping episodes.

Symptoms of large bowel obstruction include:

Abdominal bloating

Abdominal pain (may be mild, vague, severe, or sharp). The intensity of the pain depends on the cause of the obstruction.

Constipation

Rectal bleeding (if the obstruction is caused by a colon tumor)

Diarrhea due to leakage of liquid stool around a partial obstruction.

To diagnose intestinal obstruction, your doctor will do a physical examination of your abdomen. He or she will also feel the inside of your rectum. X-rays can help confirm the blockage. When your abdomen is X-rayed, liquid and gas bowel contents above the area of obstruction will be visible. However, no content will be visible below the blockage. If you’ve been vomiting for a while, your doctor will ask that you test for loss of electrolytes or dehydration.

A colonoscopy will help your doctor to know whether you have large bowel obstruction or not. If the obstruction is due to a
volvulus, a colonoscopy will help to confirm the diagnosis, and also relieve the obstruction.  Sometimes one may require a surgery to know the cause of an intestinal obstruction. Surgery allows your doctor to examine your intestine and scar tissue if you have adhesions.

Please note: There is no known way to prevent obstruction caused by diverticular disease. But that notwithstanding, diverticular patients should follow a high-fiber diet and stay away from foods that may become lodged in the diverticula (like seeds, or popcorn).

5

DIVERTICULITIS DIAGNOSIS & TREATMENT

To diagnose diverticulitis, your doctor will ask questions bordering on your medical history, symptoms, and any medications you’re currently taking. Your abdomen will be physically examined for tenderness. If your doctor needs further information, they will order a digital rectal examination to check for rectal masses, bleeding, or other issues.

It is important to note that other health conditions may share symptoms that are similar to diverticulitis. And so, to rule out the possibility of other conditions and to check for symptoms of diverticulitis, your doctor might ask you to do one or more tests.

TESTS FOR DIVERTICULITIS

Abdominal ultrasound

Fig 8: Ultrasound scan of the abdomen

An ultrasound scan is a procedure that involves the use of sound waves of very high frequency to video and capture images of the inside of the body. Abdominal ultrasound will help your doctor to see the structures and organs inside your abdomen.

Ultrasounds are painless procedures. They are also safe. What’s more? They’re common. A study found that the number of ultrasounds done in the United States grew by 4 percent yearly from 1996-2010.

An ultrasound machine captures images in real time. They can show the flow of blood through blood vessels, the structure of your internal organs, and their movement. Apart from testing for diverticulitis, ultrasound can be used to view and examine the fetus in pregnant women. It also has other medical uses as well.

Your doctor can use abdominal ultrasound to examine the major organs in your abdomen. Major organs in your abdomen include the liver, kidneys, pancreas, gallbladder, and the spleen.

In fact, the Mayo Clinic advises all men between 65 and 75 years of age with a history of smoking to have an abdominal ultrasound. With this, you’ll know whether you are at risk of an abdominal aortic aneurysm. So, you see, abdominal ultrasound has wide application in medicine.

Your doctor may also recommend an abdominal ultrasound if he or she suspects that you have any of these conditions:

- Enlarged organ such as the spleen, liver, or the kidneys

- Blood clot

- Gallstone

- Hernia

- Tumors

- Liver cancer

- Cancer of the kidney

- Pancreatitis

There are no risks involved in the use of abdominal ultrasound. Ultrasounds do not use radiations, unlike CT scans or X-rays. This explains why many prefer it.

Preparing for an ultrasound test

Before going for an ultrasound session, you should ask your doctor whether you should suspend your medications or continue with it. Patients are usually advised to fast for 8-12 hours prior to an ultrasound. Why? Because sound waves can be blocked by urine in the bladder and undigested food in the stomach, making it hard for the ultrasound technician to get a clear picture.

However, fasting may not be necessary if you are having an ultrasound of your liver, gallbladder, spleen, or pancreas. Instead of fasting, you may eat a fat-free dinner the evening before the ultrasound test, and fast thereafter.

What happens during the test?

Before starting an ultrasound session, your doctor will ask you to change into a hospital gown. You will be instructed to take off any jewelleries that you may have on you. Jewellery and metals can interfere with the scan.

After changing into the hospital gown, you’ll lie on the table with your abdomen exposed.

A lubricating gel will be rubbed on your abdomen. The gel prevents the formation of air pockets between your skin and the ultrasound transducer.

The transducer transmits sound waves at high frequency through your body. The sound waves have a very high pitch such that the human ear cannot hear it, but when they hit a dense object, they echo.

If you are having abdominal pains, you may feel slightly uncomfortable during an ultrasound. Please do not hesitate to inform the ultrasound technician if the pain becomes too intense.

Certain conditions or factors may interfere with ultrasound results. These include:

- Morbid obesity

- Presence of food in the stomach

- Too much intestinal gas

- Barium

After the scan is completed, the gel will be cleaned off your abdomen. An ultrasound scan lasts less than 30 minutes.

Abdominal CT scan

Fig 9: CT scan of the abdomen

CT scan (computed tomography scan) is a unique form of X-ray. A CT scan shows cross-sectional images of any part of your body.

The CT scanner circles the body that is placed in it and transfers the images to a computer. A technician then views the images.

A CT scan of your abdomen will allow your doctor to view the bones, blood vessels, and organs in your abdominal cavity. The scan provides multiple images which allows your doctor have several views of your body.

An abdominal CT scan is not only used for diagnosing diverticulitis.

Your doctor may ask for a CT scan when he or she suspects that you have problems in your abdominal area but for some reason cannot get enough information to make a diagnosis.

Some of the reasons that may require an abdominal CT scan include:

- Abdominal pain

- A recent cancer diagnosis

- Injuries accompanying a trauma

- Crohn’s disease or any other inflammation of the intestine

- Checking for intestinal obstruction

- Weight loss

- Appendicitis

- Kidney stones

How is an abdominal CT scan performed?

A typical CT scan of the abdomen can be completed in 10-30 minutes. A CT scan is usually done in a clinic with such diagnostic facilities or in a hospital’s radiology department.

After you’ve worn your gown, the technician will ask you to lie on the procedure table. A contrast dye will be infused into your veins. A warm sensation will spread through your body as the dye is infused.

You will be asked to maintain one lying position during the test. Pillows or straps will be used to hold you in the right position so that the technician can get a good image. In some cases, you may have to hold your breath during the scan.

The technician stays in a separate room during the scan. He will move the table with a remote into the CT machine. The machine looks like a big doughnut made of metal and plastic as seen in figure 9 above.

After a round of scans, the technician will ask you to wait while he or she reviews the images to be sure that they are eligible for your doctor to read.

Other diagnostic tests include:

- Abdominal X-ray

- A colonoscopy to examine the interior of your gastrointestinal tract

- Urine or stool test to check for infections

- Blood tests – the aim is to check for signs of anemia, inflammation, liver, or kidney disorders.

- Pregnancy test to rule out pregnancy in females

- Pelvic exam in women

TREATMENT FOR DIVERTICULITIS

Antibiotics for treatment

We have established that diverticulitis is an infection of inflammation of the diverticula. Therefore, you shouldn’t be surprised when your doctor offers to prescribe medications for you. In most cases, oral antibiotics act as the first line treatment for this condition. Any of the following antibiotics may be prescribed for 7-10 days:

Metronidazole (flagyl)

Metronidazole is the pharmacological name for flagyl. It is used for the treatment of bacterial infections of the vagina, joints, skin, or the respiratory tract.

Metronidazole is sometimes combined with other medications used in the treatment of stomach ulcers.

Metronidazole, as an antibiotic, destroys bacteria in your body.

This drug was first approved by the FDA in 1963. It is produced by G.D. Searle division of Pfizer Inc.

Metronidazole oral tablets have a black box warning from the FDA. This indicates that the drug is dangerous and may:

Be cancerous

Overuse may result in drug-resistant bacteria.

Metronidazole is classified as a nitromidaole antimicrobial. Antimicrobial treat infections. Nitromidazole antimicrobial treat bacterial infections and protozoan infections. As we have established, they work by killing the microorganism that is responsible for the infection. This relieves the infection.

Metronidazole may interact with some medications…

Yes! It interacts with vitamins, medications, or herbs that you may be taking. To manage or avoid interactions, it is important that you inform your doctor of other medications that you might be taking.

Drugs that may interact with metronidazole include:

- Disulfiram

- Warfarin

- Busulfan

- Cimetidine

- Phenobarbital or phenytoin

Amoxicillin

Amoxicillin is a prescription antibiotic. It treats bacterial infections. Amoxicillin may also be used as part of a combination therapy.

It is administered orally and comes as a chewable tablet, an
extended-release tablet, or immediate-release tablet. The immediate release and chewable tablet are available as generic drugs. The extended-release tablet is present as the Moxtang brand.

Generic drugs are usually cheaper. Sometimes, they may not be available in every form or strength as their brand name versions.

Amoxicillin is also made as a suspension or a capsule. They’re all administered orally.

Amoxicillin is a penicillin. Because it is an antibiotic, it works by killing and stopping the growth of the culprit (bacteria).

It also interacts with other medications

Amoxicillin oral tablet interacts with vitamins, medications, or herbs that you may be taking. To manage or avoid interactions, it is important that you inform your doctor of other medications that you might be taking.

Drugs that it may interact with include:

- Allopurinol

- Probenecid

- Chloramphenicol

- Macrolides such as clarithromycin, erythromycin, or azithromycin

- Tetracycline and sulfonamides

Moxifloxacin

Moxifloxacin is another prescription drug. It is present as an oral tablet, and also as an ophthalmic solution. Your healthcare provider may also administer it intravenously.

The brand name for moxifloxacin is Avelox. You can also find it as a generic drug.

Moxifloxacin is a fluoroquinone. It works by hindering the ability of a bacteria to replicate its DNA. This causes the bacteria to die off. By so doing, your infection is treated.

Users of Moxifloxacin may experience serious or mild side effects. The important side effects that you may experience while taking moxifloxacin are listed below. This list is not exhaustive:

- Diarrhea

- Nausea

- Headache

- Vomiting

- Agitation

- Nervousness

- Nightmares

- Dizziness

These are mild side effects and usually resolve within a few
days or a couple of weeks at most. However, if they fail to resolve, please do not hesitate to see your doctor.

Moxifloxacin may also cause side effects that may be termed as serious. These include:

Liver failure: Symptoms of liver failure include yellowing of the whites of your eyes or skin, abdominal pain, nausea and vomiting.

Steven’s Johnson’s syndrome: It is a serious, and often fatal skin rash. Symptoms of this disorder include rash, fever, peeling skin, and sores around the eyes, nose, and genitals.

Kidney failure: You’ll experience symptoms such as urinating less than normal, swelling of the arms, legs, and feet, pressure or pains in the chest.

Peripheral neuropathy: The symptoms often begin in the hands and feet and then spread to the legs and arms. The following symptoms are characteristic of peripheral neuropathy: pain, burning, tingling, numbness, sensitivity to touch, and weakness.

Other severe symptoms include:
Severe diarrhea
Problems with heart rhythm
Tendon rupture
Pains in the muscle and joint

Increased sensitivity to the sun, often resulting in sunburn

CT Scan-Guide Percutaneous Drainage

Sometimes, infections in the body causes the accumulation of some fluid in certain parts of the body. This infected fluid that collects within the body is known as abscess. This abscess may be drained through a process known as percutaneous drainage. In percutaneous abscess drainage, a catheter or a needle is placed through the skin into the abscess. The precision with which the needle or catheter is placed is provided by image guidance. The infected fluid is then drained or removed through the catheter. CT scan guided percutaneous drainage provides faster recovery compared to open surgical drainage.

If you opt for this procedure, you may need to be hospitalized. Inform your doctor if you think that you’re pregnant, and discuss any underlying medical conditions, medications, or allergies. You may be advised to stop taking blood thinners, NSAIDs, or aspirin a few days to the procedure. You may also have to fast for a few hours beforehand.

Percutaneous abscess drainage helps with removal of infected fluid from your body, especially in the pelvis and abdomen.

The abscess may be due to a recent surgical procedure, or an infection such as diverticulitis or appendicitis.

An abscess is commonly known as pus. It is infected fluid that collects within the body. People who have pus or abscess will experience pain, chills, and fever in the approximate affected area. Any patient who has these symptoms may be asked to undergo an imaging test (in most cases an ultrasound or a CT scan), to help in identification and accurate diagnosis of an abscess. Once your doctor has made a diagnosis, he or she will work with an interventional radiologist to determine what therapy is most suited to your condition. Percutaneous abscess drainage offers a minimally invasive therapy that can be used to treat the abscess.

In CT Guided Percutaneous Drainage, the radiologist will use a form of imaging guidance (ultrasound, CT, or fluoroscopy) to insert a thin needle into the abscess. After inserting the needle, the radiologist will obtain a sample of the abscess from the affected area of the body such as the pelvis, abdomen, or the chest. A drainage catheter will be inserted to drain the pus. The fluid is not removed all at once. It may take several days to be completely removed. In some cases, the abscess may be drained surgically (if percutaneous drainage is not suitable for the condition).

Preparing for percutaneous drainage

Two categories of patients are eligible for percutaneous abscess drainage:

Hospitalized patients, recovering from surgery

Patients who are not hospitalized but have symptoms similar to what we’ve described above. In these cases, you may be admitted on the day of your procedure.

You should inform your doctor about the medications that you’re currently taking, and that includes supplements. If you have any allergies, most especially to general or local anesthesia, or to contrast materials, be sure to inform your doctor. He may advise you to stop taking NSAIDs, aspirin, or blood thinners prior to your procedure.

If you think you are pregnant, please inform your X-ray technologist or doctor. Pregnant women may not undergo an imaging test so as not to expose the fetus to radiation. If there’s need for an X-ray, adequate precautions will be taken to minimize the amount of radiation that the fetus is exposed to.

You may be asked to fast for several hours before the procedure. You’ll be given a gown at the hospital which you must wear during the procedure. Make arrangements to stay overnight at the health facility following your procedure.

The procedure

CT guided percutaneous drainage and other image-guided, minimally invasive procedures are often performed by a well-trained radiologist. The procedure is done under CT guidance or in an interventional radiology facility.

The interventional radiologist will position you on the procedure table.

You’ll be linked to monitors that track your blood pressure, pulse, oxygen level, and heart rate.

A technologist or nurse will insert an IV line into a vein in your arm or hand. This will allow for intravenous administration of sedatives.

The affected area will be numbed with a local anaesthetic. You’ll feel a sting or burning sensation before the area gets numb.

The area marked for insertion of the catheter will be sterilized and draped.

An incision will be made on the skin at the affected site.

After you have received a sedative, the interventional radiologist will insert a catheter through the incision and into the abscess under image guidance. This will allow the fluid to drain.

Your intravenous line will be removed before it’s time to go home.

A CT guided percutaneous drainage takes between 20 minutes to an hour.

Once the catheter has been inserted into the incision, it will be connected to a drainage bag lying outside your body. The catheter will remain in position until all the fluid has drained. It may take some days to completely drain the abscess.

Surgical interventions

Surgery becomes an option if your diverticulitis is life-threatening. Most doctors recommend surgery if the patient has:

Multiple episodes of diverticulitis that cannot be controlled by lifestyle changes or medications

Rectal bleeding

Intense abdominal pains lasting for a few days

Vomiting, diarrhea, or constipation that lasts more than a few days

Bowel obstruction
Colon perforation
Signs of sepsis

Two main types of surgery are employed for the treatment of diverticulitis:

Bowel resection with primary anastomosis: This procedure involves removal of any infected colon. The healthy ends are then sewn together.

Bowel resection with colostomy: Your doctor will do a colectomy and then link your bowel through an opening in your abdomen. We call this opening a stoma. A colostomy is done if most of your colon is inflamed. The colostomy may be temporary or permanent, although this depends on how well you will recover over the next few months.

The surgical procedures may be done laparoscopically or as open surgery.

Are there any risks associated with surgery for diverticulitis?

All surgical procedures have risks. Your risk of complication increases if you:

Are obese

Above 60 years of age

Have some underlying medical condition such as high blood pressure or diabetes

Are undergoing an emergency surgery

Your health condition is poor and you are not eating well

Have had a history of diverticulitis surgery or any other surgery of the abdomen

Preparing for the surgery

You will be given some instructions by your doctor a few weeks before your surgery. These include:

Stopping all blood thinning medications

Stop smoking. Smoking makes it difficult for your body to heal after surgery

Allow any existing condition (cold, fever, or flu) to break

Take liquid diets and laxatives to help empty your bowels

You’ll be asked to do the following 24 hours before your surgery:

Drink only clear liquids (water, juice, or broth)

Do not eat anything sold or drink anything at least 12 hours before the surgery

Take all medications that may be prescribed by your surgeon right before surgery.

After you are done with the surgery, take time off to rest and recover.

Recovery from the surgery

You may spend up to a week in the hospital after the surgery. During this time, your doctors will watch you and ensure that you can pass waste the normal way.

The following tips will help you recover once you get home:

Avoid exercise, lifting heavy objects, or even having sex for at least two weeks after you’re done with surgery. Depending on your health status before surgery, your doctor may recommend this restriction for shorter or longer periods of time.

Start your post-surgery therapy with clear liquids. Solid foods should be reintroduced gradually as your colon heals, and also based on the instructions from your doctor.

6

DIVERTICULITIS DIET STAGES

What you eat can affect your symptoms of diverticulitis. Read on to learn about those foods you should eat, and the ones you should avoid. You’ll also get to know how your diet should vary when you are experiencing symptoms and when you are not.

THE LIQUID DIET

Just as the name implies, a clear liquid diet is a diet that consists entirely of clear liquids.

These liquids include broth, water, juices with no pulp, and gelatin (the plain one). The liquid may be colored, but they’re clear once you can see through them.

A clear liquid diet includes foods that are fully or partly liquid even at room temperature. Note that you cannot add solid foods to a clear liquid diet.

How does it work?

A clear liquid diet is usually prescribed by the doctor when the patient has to undergo certain medical procedures involving the gastrointestinal tract, like colonoscopies.

A clear liquid diet may also be recommended to relieve you of some digestive disorders, such as diarrhea, diverticulitis, and Crohn’s disease. It is also recommended after some types of surgery. Why? Because your digestive system can easily digest this diet, and because they’re mostly liquid, they help to clean out your digestive tract.

The goal of a clear liquid diet is to keep you hydrated while also ensuring that you have enough vitamins and minerals to meet your energy needs. A clear liquid diet also keeps your intestines and stomach rested.

Examples of clear liquids that you should include in your diet as a diverticulitis patient include:

Clear soups

Fat-free broth

Coca-Cola, Pepsi, sprite, and other clear carbonated sodas

Ensure Clear, Enlive, & other clear nutritional drinks

Coffee without cream or milk

Honey

Hard candies (peppermint rounds or lemon drops)

Juices with no pulp (white and apple cranberry)

Water
Tea without cream or milk
Jell-O
Lemonade with no pulp
Sports drinks

Liquid foods not included on this list should be avoided. If you’re undergoing a colonoscopy or other related tests, your doctor may recommend that you steer clear from liquids that have a purple or red colouring.

Sample meal plan for a clear liquid diet
Breakfast
Gelatin – one bowl
Fruit juice without pulp – one glass
A cup of tea or coffee without dairy
Honey or sugar
Snack
Pulp-free fruit juice – one glass
Gelatin – one bowl
Lunch
Fruit juice (pulp-free) – one glass
a glass of water
one bowl of gelatin
one cup of broth
Snack
a pulp-free popsicle
sugar or honey
a cup of tea or coffee without dairy
Dinner
a cup broth
honey or sugar
a cup of tea or coffee without dairy
a bowl of gelatin

Like every other thing, the clear-liquid diet has some pros and cons. Here’s what you need to know about this.

Pros of a clear liquid diet

Pros

A clear-liquid diet helps you to recovery speedily from a surgery, a medical test, or any other medical procedure.

It isn’t difficult to follow

It is cheap. There’s no fear of spending too many resources

Cons

Because it is lacking in certain nutrients and calories, you’ll easily feel hungry and tired when you restrict yourself to a clear-liquid diet.

After sometime, you may not experience the fun again. It gets boring (this varies according to the patient).

There are a few things you should know before signing up for a clear liquid diet

If your doctor has placed you on a clear liquid diet prior to a colonoscopy, ensure that you avoid purple or red-colored liquids. They can interfere with imaging tests. If this isn’t necessary, your doctor will inform you.

If you are diabetic, you should let your doctor know about it. For diabetic patients, a clear liquid diet should give you up to 200g of carbohydrates spread throughout the day for efficient blood sugar management. Watch your blood sugar level vigilantly and return to solid foods as soon as you can.

Always remember that a clear-liquid diet doesn’t contain many nutrients and calories, so they should not be used for long. Adhere strictly to your doctor’s instructions when using the clear-liquid diet or any other diet plan.

THE JUICING DIET

The popularity of juicing diets and juice fasts have increased in recent years. Many have testified about the weight loss benefits of juicing. Basically, a juicing diet is one that consists of just juices or other clear liquids, like tea and water. People who do juice fasts drink only juices.

With respect to diverticulitis, the juicing diet is almost similar to the clear liquid diet. Here’s what you should know about the juicing diet.

Juice dieting is also known as juice fasting or juice cleansing. Juicing helps you to recover the nutrients in your body.

When we say ‘juicing”, we mean extracting juices from vegetables and whole fruits. The only thing that misses from the juice is the fiber that’s present in the pulp. Fibre is an important part of a healthy diet. However, it may cause issues with your digestive system if you consume too much of it.

Pure juice is rich in minerals, phytonutrients, and vitamins found in vegetables and fruits. When you juice, you give your gastrointestinal tract a break. You also give your digestive system the chance to absorb a lot of nutrients. To others, juicing works as an immune system booster, flushes toxins from the body, and helps with weight loss.

How does the juicing diet work?

Before you turn on your juicer, it is important that you select the right ingredients for your recipes. Organic fruits and vegetables are recommended because they are not loaded with pesticides and other chemicals. Thereafter, all that is left is for you to decide how long to do the fast.

Below is the 3-day reboot juice fast by Joe Cross, the guy from Fat, Sick & Dead. In his documentary, Cross claimed to have lost up to a hundred pounds in the course of a 6-day juice fast. The juices in his plan are 80 percent vegetables and 20% fruits.

When juicing, remember to drink a lot of water during the day along with your juices.

When to juice

What to juice with

Upon waking

8 oz. of hot water with lemon or ginger

Breakfast

Red or orange juice – 16 oz.

Mid-morning snack

Vegetable broth or coconut water – 16 oz.

Lunch

Green juice – 16 oz.

Afternoon snack

Red or yellow juice – 16 oz.

Dinner

Green juice – 16 oz.

Dessert

Orange or purple juice – 16 oz.

Sleep time

Herbal tea

The juice color (red for instance) contains ingredients of similar color. This implies that eating different colors means that you’re getting a wide range of nutrients. For instance:

Red juice will contain some beets

Sweet potatoes may be present in orange juice

Yellow juice is rich in yellow bell pepper, pineapple, and other such fruits

Green juices, in most cases, are a combination of cucumber, kale, or celery

Blueberries or purple grapes are major ingredients in purple juices

Juicing may have some side effects, such as:
Dizziness
Fatigue
Diarrhea
Constipation

These side effects often resolve on their own as your body gets accustomed to the diet. However, you should stop your diet and reach out to your doctor without delay if you experience any of the following:

Vomiting
Fainting
Extreme dizziness
Low blood pressure
Diarrhea

Consider your safety before doing a juicing fast

Before signing up for a juice fast, understand that it is not recommended by most doctors. Here’s why…

A juice diet is rich in minerals and vitamins, but deficient in protein. Protein is a very important macronutrient. Your body uses it to build and maintain your muscles. When you restrict yourself to a juice diet, you’ll lose a lot of weight, and not just weight from fat, but also from healthy muscle.

Juices contain a lot of sugar, much more than you think. Sugar can lead to weight gain. But that’s not all, because juice is deficient in fat and protein, you may experience severe blood sugar swings.

Drinking too much juice made with green leafy vegetables like spinach, kale, or collards can also cause some health problems. These vegetables contain goitrogen. Goitrogen affects absorption of iodine by the body. If you take in too much goitrogen, you may experience slowed thyroid function.

Food safety should be taken seriously when you have certain ingredients in your diet. Consult your dietitian or doctor before drinking raw, unpasteurized juices. Apart from people suffering from diverticulitis, other groups of people that need their doctor’s consent before embarking on a juicing fast include:

Pregnant women

Young children

People who have a weak or compromised immune system

Older adults

All fruits and vegetables should be cleaned before juicing. By so doing, you’ll avoid bacteria and a host of contaminants.

Do not juice too much at a sitting. Juice only what you can finish. Bacteria grows easily on fresh juices. If you have any leftovers, please have them stored in a clean, airtight container. The juice should be stored in a refrigerator. Anything not consumed within 24 hours should be discarded.

Ensure that all your juicing equipment are cleaned after use. Pulp of processed vegetables and fruits collects in most juicers. Bacteria can grow in these lodgments. Wash and scrub your juicer well. You should also clean up your dishwasher between uses.

LOW-FIBER, LOW-RESIDUE DIET

Diets that are low in fiber and residue may be recommended for patients who have ulcerative colitis, diverticulitis, bowel inflammation, and Crohn’s disease. You may also use these diets when you experiencing narrowing of the bowel, prior to or after a surgery of the digestive system. Low-residue, and low-fiber diet causes stool to move slowly down the intestines. It also decreases the amount of stool in the intestines. By so doing, it prevents blockage.

Plants are the major source of dietary fiber. Humans cannot digest fiber. Residue refers to the fiber, and other substances, present in the colon after digestion. A low-fiber diet does not contain up to 15 grams of fiber per day. It also does not contain foods that bulks your stool. Basically, a low-residue diet is a low-fiber diet with some restrictions.

You can get the Recommended Dietary Allowances from both low-residue and low-fiber diets if you choose the right foods. But note that long-term use of low-residue or low-fiber diet may cause a folic acid or vitamin C deficiency.

General guidelines for a low-fiber diet

Include refined cereals, white bread, and rice products in your diet. Do not include food products that are made with seeds, nuts, bran, or whole grain flour.

Choose cooked or canned vegetables and fruits. Some veggies and fruits may cause discomfort. Do not include these foods in your diet.

Eat well-cooked, ground, or tender meats. Avoid dried peas and beans.

General guidelines for a low-residue diet

Adhere to the low-fiber guidelines

Do not take more than 2 cups of milk or milk products daily

Exclude prune juice from diet

Sample meal plan for low-fiber diet

Breakfast

Lunch

Dinner

Apple juice – ½ cup

Chicken rice soup – one cup

Grape juice – ½ cup

Corn flakes – ¾ cup

Lean hamburger – 3 oz.

Chicken breast – 3 oz.

White bread – one slice

White hamburger buns without seeds

One white roll

Margarine – one teaspoon

Iceberg lettuce

Margarine – one teaspoon

Jelly – 2 tsp.

One cup 2% milk

Mashed potato – ½ cup

One cup 2% milk

Fruit cocktail – ½ cup

Cooked green beans – ½ cup

Tea/coffee

Honeydew melon – ½ cup; tea/coffee

7

RECIPES FOR THE CLEAR FLUID DIET

1. PINEAPPLE LEMONADE ICE POPS

Pineapple lemonade ice pops are refreshing and delicious. With this recipe, you can make yours at home, fresh and delicious.

Course: Dessert | Prep time: 10 minutes | Cook time: 4 hours | Total time: 4 hours 10 minutes | Servings: 10 | Calories: 8kCal

Ingredients
One juiced lemon
One cup of frozen pineapple
½ cup of water
How to prepare

Blend every single ingredient together, then turn it into an ice pop mold. Place in your freezer for four hours and enjoy satisfactorily.

2. PEAR LEMONADE ICE POPS

Prep time: 15 minutes | Inactive: 6 hours | Cook time: 20 minutes | Yield: 16 pops

Ingredients

6 ripe pears (organic Bartlett is recommended)

2 cups of organic cane juice
½ teaspoon of salt
2 tablespoons of lemon juice
One vanilla bean
How to prepare

Peel the pears, halve them, and take out the seeds with a melon baller or a spoon. Pour 23/4 cups of water into a large saucepan, and then add the sugar. Heat over medium-high heat. Cut the vanilla bean and scrape the seeds into the water. Heat the whole mixture until the sugar gets dissolved and the syrup simmers. This should take about three minutes.

Put the pears into the vanilla syrup, making sure that they are submerged in it. Cover it and cook over medium heat until the pears become tender.

Turn off the heat. Add the salt and lemon juice. Puree the mixture in an immersion blender. After pureeing, allow it to cool for 10 minutes.

Pour the mixture into ice pop molds and freeze overnight. To unmold, run it under warm water.

3. BANANA POPSICLES

Servings: 6-8 | Prep: 5 minutes | Chilling time: 5 hours |

Nothing tastes better than banana popsicles made with fresh bananas.

Ingredients
½ cup of milk
A cup of mashed bananas
¼ cup of powdered sugar
Vanilla extract – 2 teaspoons
How to prepare

Turn all the ingredients into a blender and puree at medium speed until it smoothens. Ration the puree evenly between popsicle molds.

Insert the popsicle sticks and freeze for at least 5 hours before serving.

Nutritional information

Fiber: 1g | Calories: 95kCal | Protein: 2g | Carbohydrates: 17g | Vitamin A: 125% | Vitamin C: 3.4%

4. HONEY LEMONADE POPSICLES

Course: Dessert | Servings: 8 | Calories: 71kCal

Ingredients
A cup of freshly-squeezed lemon juice
½ cup of honey (simmered in ½ cup of water)
11/2 cup of cold water
16 edible flowers (if you like)
How to make it

Add the lemon juice, 11/2 cup of cold water, and honey water in a container.

Pour the mixture into popsicle molds and add the flowers.

Fix the sticks and freeze overnight

5. BLUEBERRY LEMONADE ICE POPS

Make these for everyone and you’ll get a warm smile from everyone.

Prep time: 10 mins | Total time: 10 mins | Calories: 45 kCal | Servings: 10 popsicles

Ingredients
½ cup of lemon juice
½ cup of blueberries
2 cups of cold water
A cup of hot water to melt the sugar
½ cup of organic sugar
How to make it
Prepare the lemon juice

Squeeze the juice from the blueberries. Of course, they won’t be much.

Strain the blueberry and lemon juice using a strainer. This will give you a clear juice.

Heat a cup of water in a small saucepan. Add the sugar and mix so that it dissolves. Allow the mixture to cool slightly.

Add the blueberry and lemon juice in a large bowl. Next, add the sugar water and cold water.

Allow it to cool, then fill it into your popsicle molds.

Freeze for 6 hours.

Nutritional information

Calories: 45 kCal | Vitamin C: 5.4mg | Potassium: 18mg | Carbohydrates: 11g | Sugar: 11g

6. CRANBERRY LEMONADE POPSICLE

Serving size:  1 popsicle | Prep time: 5 mins | Total time: 5 mins

I present a healthy but light frozen treat of raspberries and cranberry lemonade

Ingredients
24 fresh raspberries
2 cups of diet cran lemonade
6 popsicle mold containers
Straws
How to prepare

Place 3 raspberries in each popsicle mold. After that, you pour lemonade on top of the raspberries. Place the straw with care in the middle of each mold. The raspberries help to hold the straw in place. Place the mold carefully in the freezer and freeze for 6 hours or until it hardens.

When it time to serve, un-mold the popsicles with care. In some cases, you may have to run it under warm water. You don’t have to tug on the straw. After running under warm water, the popsicle will be freed, then you can pull the straw.

Enjoy!

7. STRAWBERRY LEMONADE POPSICLE

Introducing a refreshing and bright lemonade recipe. It is sweet, tangy, and just right for the summer.

Prep time: 10 mins | Cook time: 3 mins | Total time: 8 hours 43 mins | Servings: 10 popsicles

Ingredients
½ cup of water
A cup of granulated sugar (divided)
A cup of fresh lemon juice
1 ¾ cup of hulled & diced strawberries
Instructions

Place the strawberries and 2 tablespoons of granulated sugar into a blender. Blend until it smoothens.

Pour the strawberry puree into a 10-cavity popsicle mold. Do it with care so that it doesn’t spill down the sides.

Freeze for 30 minutes.

Add the water and the rest of the sugar in a small saucepan. Heat over medium heat until the sugar is dissolved. This should take up to 3 minutes.

Add the lemon juice and stir.

With a funnel, fill in the rest of the popsicle molds with lemonade.

Soak the popsicle sticks for 2 minutes in water.

Add the sticks to the mold and freeze for at least 8 hours or overnight.

When you are done freezing, run the mold under warm water for 20 seconds or longer to release the popsicles.

8. GRAPES LEMONADE ICE POPS

Noting beats this tart, but sweet and refreshing ice pops on a hot summer day.

Prep time: 5 mins | Additional time: 8 hours | Total time: 8 hours 5 mins | Servings: 6 | Yield: 6 ice pops

Ingredients
½ cup of cotton candy grapes
2 cups of pink lemonade
How to prepare

Halve the grapes lengthwise and divide them between ice pop molds. Pour the lemonade atop the grapes.

Freeze for at least 8 hours or overnight.

After freezing, run the molds for at least 15 seconds under cold water so that the pops can be released.

Nutritional facts

Sodium: 3.6mg | fat: 0.1g | Calories: 43 | Carbohydrates: 11g | Protein: 0.1g

9. PLUM ICE POPSICLES

Healthy pops laced with a hearty fruit punch and no added sugar

Ingredients
3-6 sweet and ripe plums
2-3 ripe bananas
½ teaspoon of lemon juice
How to make it

Blanch the plums for a minute in boiling water. Then, allow them to cool a bit.

Peel the skin completely (or you may leave a few spots just for the looks). Cut the plums in halves. Pits should be discarded.

Cut the bananas into pieces, blend with the plums. Mix up all together (best done with a blender or a mixer).

Pour the puree into ice pop molds

Freeze for 6 hours or overnight.

10. HEALTHY PEACH LEMONADE ICE POPS

Prep time: 10 minutes | cook time: 8 hours | yield: 6-8 popsicles

You’ll have fun with these healthy peach popsicles during the summer. Your diverticulitis is better off with these sugar-free, fruity, and creamy pops.

Ingredients
One 6-8 ounce-pack of frozen peaches
Juice squeezed from half a lemon
2 tablespoons of honey
½ cup of water

A package of yogurt (plain Greek, refined sugar-free, or Vanilla Greek)

Preparation

Blend all the ingredients to smoothness using a blender

Add more yogurt or water so you can get a thick-smooth consistency

Pour the mixture into popsicle molds. Freeze the pops for an hour before you insert the pop sticks.

Freeze for up to 8 hours before inserting the sticks.

11. APPLE GREEN TEA (ICED)

Ingredients
4 bags of green tea
A tablespoon of honey (optional)
4 cups of boiling water
2 cups of chilled apple juice or apple cider
Preparation

Dip the tea bags in a pitcher and soak with boiling water; let it steep for up to five minutes.

Discard the tea bags after steeping.

Stir the honey into the tea until it is completely dissolved.

Stir in the apple juice or the apple cider

Serve over ice or chilled.

12. BLUEBERRY CINNAMON TEA

Ingredients
A cup of water
A cup of sugar
One cinnamon stick
6 oz. of mashed blueberries
Preparation

Stir a cup of sugar into a cup of water over high heat. Stir until the sugar dissolves completely. This should take about five minutes.

Turn off the heat. Add the blueberries and cinnamon.

Steep for 15 minutes then strain into a jar. You can preserve this in the fridge for up to 2 weeks.

13. PINA COLADA POPSICLES

Easy-to-make Pina Colada Popsicles with pineapple and creamy coconut. Perfect for the summer!

Prep time: 4 hours 30 minutes |
Ingredients
A cup of chopped ripe pineapples
1 1/2 teaspoons of white rum
A 14-ounce can of coconut cream
A cup of pineapples
3 tablespoons of organic cane sugar
Preparation

Put the pineapple in a mixing bowl and top with white rum. Toss so that it coats well, then set aside for 10 minutes. Stir intermittently so that the flavor infuses.

Combine the coconut cream and your choice sweetener and blend on high speed for a minute. Blend any excess rum slightly, then add the pineapple to the blender.

Pulse lightly for a few minutes.

Add the whole mixture to a popsicle mold, then insert the popsicle sticks.

Freeze for 6 hours or until it firms. To release it from the mold, run under warm water or thaw slightly by setting at room temperature for 10 minutes.

Enjoy at once. Leftovers can be saved in the freezer for two weeks.

14. PEACH GREEN TEA

This easy recipe uses minimal sugar and fresh peaches for a refreshing, cool drink.

Cook time: 15 minutes | Total time: 15 minutes | Servings: 12 | Calories: 41kCal

Ingredients
5 green tea bags
3 quarter water
Half cup of simple syrup
4 peaches
How to make it
Boil three quarts of water

Add the green tea bags and steep for 5 minutes

Allow the steeped tea to cool to room temperature. Alternatively, you may place it in the refrigerator and allow to chill.

Peel the peaches and slice them.

Blend the sliced peaches in a food processor until it is pureed.

Pour the puree through a strainer

Add the syrup and peaches into the tea and stir so that it mixes properly.

Chills for at least an hour.

Serve iced. You can garnish with some extra slices of peach if you like.

Nutritional information

Calories: 41 kCal | Protein: 0.2g | Carbohydrates: 10.7g | Fat: 0.1g

15. STRAWBERRY GREEN TEA

Prep time: 15 minutes | Cook time: 10 minutes | Total time: 25 minutes | Yield: 4 servings

Ingredients
6 cups of boiled water
8 green tea bags
Half cup of simple strawberry syrup
How to make it

Steep the tea bags in freshly boiled water for 3 minutes. Stir in the syrup and allow it to chill. Serve iced.

Nutritional information

Calories: 62 | Fat: 0.1g | Carbohydrate: 15.4g | Sugars: 14.4g | Protein: 1.3g | Sodium: 19.5mg | Vitamin C: 23.8mg

16. CRANBERRY GREEN TEA

Brew up some tea, make cranberry balls, and float in your favorite fruit to get this Sweet Cranberry Green Tea.

Ingredients
4 green tea bags
2 cups of cranberry juice
4 springs mint
A quart of hot water
4 orange slices
4 small watermelon wedges
Preparation

Pour a cup of cranberry juice into an ice tray and freeze.

Brew tea bags in a pitcher of boiling water, then allow it to cool completely. Take out the tea bags.

Mix in the rest of the cranberry juice. Place cranberry ice in each of the 4 glasses, alongside the orange slice and watermelon wedge. Fill each glass with tea. Top with a mint and serve at once.

17. PLUM GREEN TEA

Slightly wrinkled or bruised green tea is best for preparing infused syrup; nectarines and peaches also go well.

Ingredients
2 tablespoons of fresh lemon juice
4 large red plums cut into thin wedges
A cup of sugar
8 black tea bags

3 large sprigs lemon mint, and some extra for serving.

Preparation

Put 8 cups of cold water, 3 lemon mint, and tea bags in a pitcher. Cover and allow to chill for 8 hours minimum and 12 hours maximum.

Boil the sugar in a cup of water in a medium saucepan. Add the plums and lower the heat; allow the mixture to simmer for 10 minutes. Turn off the heat and allow to steep for 30 minutes. Strain the syrup into a bowl, then add the lemon juice. Cover and chill for at least 30 minutes.

Take out the tea bags and lemon mint sprigs and stir in 4 cups of ice and ¾ cup of plum syrup. Serve iced.

18. HOMEMADE BEEF BROTH

Ensure that you skim the solids and foam that rise to the top of the stock. You can do this easily with a fine mesh strainer. Skim the foam every 30 minutes. This will help you get the best beefy flavor.

Ingredients
A tablespoon of canola oil
½ pound of beef shank or beef chuck roast
Kosher salt and ground black pepper

6 pounds of soup bones or beef neck bones bouillon

One quartered onion
2 bay leaves
A head of sliced garlic
One celery – sectioned into 4 or 5 parts
2 carrots cut into five sections
A bunch of thyme leaves
8 whole peppercorns
A bunch of parsley
½ teaspoon of kosher salt
Ingredients

Warm the oil in a large stock pot or a Dutch oven over medium-high heat.

Use kosher salt to season the chuck roast. Also season with the black pepper and brown in the pot on all sides. Once it is completely browned, transfer to a platter or plate. Add the bones and brown it on every side.

Add the chuck roast, carrot, garlic halves, and onion. Cover the veggies by an inch with 4 quarts of cold water.

Add a handful of parsley, sprigs, thyme, bay leaves, kosher salt, and beef bouillon.

Boil the whole mixture, then reduce to a simmer. Skim the stock using a fine mesh strainer. Skimming should be done every 30 minutes. Cook with the lid partly covered for up to 2 hours, or until the stock browns and tastes nice. You can add a little more salt if you want.

Turn off the heat then leave the broth to cool.

19. HOMEMADE CHICKEN BROTH

Ingredients

Leftover skin and bones from a raw or cooked chicken.

A large celery ribs and tops, cut into two segments

A bunch of parsley
Pepper
Salt
One large onion, quartered.
How to prepare

Place the chicken skin and bones in a large pot. Add vegetables such as parsley, carrots, onion, and celery. Cover with water. Add some pepper and salt.

Allow the mixture to boil, then reduce the heat until the pot simmers. Simmer for up to 4 hours, making sure that the pot is partially covered while simmering. Skim off the foam that forms.

Remove the vegetables and bones with a spider ladle or a slotted spoon, then strain the stock through a mesh.

If you are going to use the stock in the future, then simmer for an hour or two longer so the stock can reduce in volume but increase in concentration. A concentrated stock is easier to store.

20. HOMEMADE LEMON GELATIN

Tart and sweet, you’ll find this lemon gelatin irresistibly jiggly and easy to prepare.

Prep time: 10 minutes | Cooling time: 3 hours.

Ingredients
½ cup of fresh lemon juice
¼ cup of honey (light-colored)
11/4 cups of water
7 teaspoons of grass-fed unflavored gelatin
¼ teaspoon of lemon extract
How to prepare

Mix the lemon juice, gelatin powder, and ¼ cup of water in a small bowl.

Combine honey and a cup of water in a small pan.

Heat over medium-low heat. Heat until it gets hot (but doesn’t boil).

Whisk the gelatin mixture until it is totally dissolved. Add more honey if needed.

You can top the lemon flavor by adding an extra ¼ teaspoon of lemon extract if available.

21. BLACK BERRY ICED GREEN TEA

Always save a pitcher of this in your fridge so you can green your guests “chilly” when they arrive.

Ingredients
Fresh mint for garnishing
½ galloon of green tea with honey.

½ cup of lemon juice (squeezed from two lemons)

A pint of blackberries
A tablespoon of sugar
A pinch of fresh ginger
Preparation

Peel and slice the ginger. Puree the lemon juice, blackberries, and ginger until it achieves a smooth consistency.

Strain the mixture with a fine-mesh sieve. Stir the tea into the berry mixture and chill in a refrigerator.

Serve iced .

22. RASPBERRY GREEN TEA

Think cool with this refreshingly fruity iced raspberry green tea.

Ingredients
6 oz. fresh raspberries
4 cups of boiling water
2 tablespoons of honey
6 green tea bags (preferably Lipton)
Method

Blend a cup of raspberries in a blender or food processor until it smoothens. Strain, then set aside.

Steep the Lipton Green Tea in boiling water for three minutes.

Take out the tea bags and squeeze, then stir in the honey.

Mix the tea with raspberry puree and the remaining raspberries in a pitcher. Allow it to chill.

Serve iced.

23. BANANA GREEN TEA

A healthy and cool alternative to Starbuck’s Green Tea Frappuccino

Ingredients
A cup of vanilla soy milk
½ of a medium banana cut into chunks
Green tea powder
Ice cubes – 2-3 will do
A teaspoon of matcha
Preparation

Put all the ingredients into a blender and blend.

Fill your glass and sip with joy.

24. MULBERRY ICED TEA

Cool off with a mug of refreshing Mulberry Iced Tea! If there’s no mulberries handy, you can use blueberries or blackberries.

Prep time: 5 minutes | Cook time: 3 minutes | Total time: 8 minutes | Servings: 4 |

Ingredients
4 cups of water
3-4 green tea bags
Mint leaves, or fresh lime or lemon.

Half cup of mulberry syrup. You can add more to your taste.

How to prepare

Boil four cups of water.

Step the tea in a heat-safe bowl or bottle. While the tea steeps, add some mint leaves to it, or you may add a squeeze of lime or lemon juice.

Add mulberry syrup to your taste and stir.

Serve chill.

25. HONEYDEW MELON GREEN TEA

Prep time: 15 minutes | Serves: 8-10

This refreshing summer drink can be made tastier with any sweet, ripe melon in season. Good examples include watermelon or cantaloupe.

Ingredients
4 cups of honeydew melon chunks
¼ cup of wild flower honey
A bottle of unsweetened green tea
Preparation

Put the honeydew in a blender along with ginger and two cups of tea. Puree until it becomes smooth and frothy.

Strain the puree through a fine sieve. Discard the pulp, then transfer the tea mixture into a pitcher.

Stir in the rest of honey and tea, chill, and serve iced.

Nutritional information

60 calories | 1g protein | 15g carbohydrates | 15mg sodium

26. PEARS POACHED IN GREEN TEA

Okay. So, by just mingling grapefruit zest with green tea, you can easily transform Bosc pears into a healthful dessert. You’ll have to steep the tea separately, then you add the sliced fruit. Allow the pears (tender and cooked) to rest in the liquid for some hours. By so doing, more flavor will be absorbed before serving.

Ingredients
3 tablespoons of jasmine green tea leaves
½ cup of granulated sugar
3 cups of cold water

3 ripe Bosc pears. Ensure they are peeled, cored, and halved lengthwise, then quartered and rubbed with lemon.

Preparation

Put the tea in a glass teapot or measuring cup. Simmer two cups of water and pour over the tea. Steep for up to four minutes.

Strain the tea into a medium-sized pot. Stir in the grapefruit zest, sugar, and an extra cup of water. Simmer gently and stir continually until the sugar is completely dissolved. This should take about two minutes.

Put the pears and the grapefruit juice in the pot. Cook, and adjust the heat while cooking so that steam rises from the surface but without any bubbles. Cook until the pears become slightly translucent and tender. This should take between 12-15 minutes. With a slotted spoon, divide the pears among 4 dishes, and allow it to cool slightly.

Simmer the liquid gently. Cook until it reduces slightly. This should take about 5 minutes. Then pour on top of the pears. You can serve it chilled, at room temperature, or warm. You can refrigerate the pears in the syrup for up to 48 hours.

27. GRAPES GREEN TEA

Ingredients

A cup of California green grapes (seedless), rinsed.

½ cup of cold water
½ cup of ice cubes
½ cup of pineapple, diced

Two teaspoons of green tea powder. If you don’t have green tea powder, you may use ½ cup of tepid brewed green tea, and a teaspoon of sugar for the green tea powder and water.

How to make it

Put the green tea powder, ice cubes, pineapple, water, and grapes in a blender. Blend all the ingredients until you achieve a smooth consistency.

Nutritional information

181 calories | 2.5g fiber | 8mg sodium | 1g fat | 46g carbohydrates |

28. PINEAPPLE GREEN TEA

A refreshing and unique combination of green tea infused with antioxidants, zero calorie sweetener, and pineapple juice.

Prep time: 15 minutes | Cook time: 3 minutes | Total time: 18 minutes | Yield: 1 pitcher

Ingredients
6 green tea bags
A cup of water
A can of pineapple chunks
A cup of pineapple juice
6 cups of boiling water
6 green tea bags
Zero calorie sweetener (I recommend Zing™).
How to prepare

Drain the pineapple. Keep the juice. Place 2 chunks of pineapple in each insert of 2 square ice cube trays.

Add a cup of water to the juice. Pour the pineapple-water mixture into the trays.

Place the trays in the freezer and freeze (about 4 hours).

29. PLUM CINNAMON TEA

This recipe is rich is hibiscus, currants, and hints of plum. It is also noted with licorice root and cinnamon. You may mull it into wine or cider for a unique drink.

Ingredients
Organic hibiscus flowers
Organic cinnamon
Organic licorice root
Organic currants
Natural plum flavor
Steeping Instructions

8 oz. │ 212° │ 1 Tbsp. │ 5 mins.

8

RECIPES FOR THE LOW RESIDUE DIET

30. MEDITERRANEAN SALMON & POTATO SALAD

I present to you’re a recipe of lemon juice flavor and fragrant rosemary potatoes, together with flaky salmon. This is an entrée salad that you won’t forget in a hurry.

10 mins prep | 15 mins cook | 25 mins total time | 4 servings

Ingredients
A cucumber, sliced thinly
A package of torn romaine lettuce
2 tablespoons of lemon juice
4 skin-on salmon fillets
A teaspoon of dried rosemary leaves
½ cup of Kraft Balsamic Vinaigrette Dressing
1 lb. small red potatoes, cut in wedges.
How to prepare

Cook the potatoes in half of the dressing and rosemary in a big nonstick skillet. Cook for 8 minutes on medium-high heat, stirring intermittently while cooking.

Add the fish, sprinkle with the remaining rosemary and lemon juice. Cover and cook on medium-low heat for 6-8 minutes or until the fish becomes flaky and the potatoes tenderize. Separate the fish from the skin and discard the skin.

Combine the lettuce with cucumbers and toss. Serve with potatoes, fish, and the rest of the dressing.

31. APPLE AND PEAR PITA POCKETS

Course: Breakfast |
Ingredients
A whole wheat pita bread
¼ cup of cottage cheese
½ small pear, unpeeled.

½ small apple, unpeeled. Both apple and pear should be chopped.

How to prepare

Combine the cottage cheese, apple, and pear in a bowl.

Slice the pita bread into a pocket form.

Pour some fruit mixture into the pocket.

Sprinkle a drizzle of honey or some cinnamon or agave syrup to sweeten the whole mix.

32. PEA TUNA SALAD

Time: 5 minutes | Serving: 4 | Serving size: 1(145g)

Ingredients
1 6-ounce albacore tuna
½ cup of chopped celery
Salt and pepper
A cup of thawed frozen peas
½ chopped green pepper
3 tablespoons of mayonnaise
2 eggs boiled and chopped
3 tablespoons of pimientos.
¼ cup of water chestnut
How to prepare

Combine the ingredients and chill for three hours. Best served with crackers in tomato shells, or on lettuce leaves.

33. APPLE PANCAKES

A great and very delicious recipe! It works well for breakfast. My family is so much in love with this recipe, but one is never enough. Plus, it is nutritious and moist. This will go well with hot cinnamon syrup.

Prep time:  10 minutes | Cook time: 25 minutes | Total time: 35 minutes | Servings: 4 |

Ingredients
¼ cup of melted butter
A cup of milk
One egg
1 ¼ teaspoons of baking powder
A cup of shredded tart apple
¼ teaspoon of ground cinnamon
A tablespoon of white sugar
1 ¼ cups of all-purpose flower
How to prepare

Combine egg, apple, milk, and butter in a large bowl.

In another bowl, sift the baking powder, flour, sugar, and cinnamon, then combine the apple and flour mixture.

Oil a frying pan or griddle lightly, and heat over medium-high heat. Scoop or pour the batter into the griddle, using ¼ cup per pancake. Allow it to brown on both sides.

Best served hot.

34. CILANTRO SALAD

You will make a lot more shallot oil (and the shallots also). Refrigerate the remaining oil, then drizzle it over eggs, noodles, tofu, and other vegetables. You can also use it in a vinaigrette. The taste is second-to-none, and so is the versatility. It is also important that you don’t make this salad unless you have the best, and brightest cilantro you can lay hands on. The cilantro should have crispy stems. The leaves should be vibrant with no color shift.

Ingredients
A cup of shallots, evenly sliced.
A cup of sunflower oil
¼ teaspoon of sea salt
½ teaspoon of sugar
A bunch of cilantro with stems
½ teaspoon of soy sauce
6 ounces of asparagus spears, sliced thinly
A tablespoon of sesame seeds (toasted)
½ cup of peanuts, roasted well, and cooled.

To garnish: chive or garlic chive flowers (this is optional)

Preparation

Begin with the shallot oil. This can be done in advance, maybe a few days ahead. Place the oil in a wok or saucepan (thick-bottomed), and heat over medium heat. When the oil is heated, set the heat to medium, and cook the shallots slowly, until they are golden. This should take between 15-20 minutes.

Turn off the heat, strain the oil into a jar, then set it aside. Cool off the shallots on a paper towel.

Boil a medium saucepan of water. Salt the asparagus and cook it for 15 seconds, or until it turns bright. When it is cooked, drain and transfer into a bowl of ice water.

If there are any tough stems on the cilantro, trim it off, the wash the cilantro well. Allow it to dry off totally.

Before serving the salad, whisk the sea salt, sugar, soy sauce, and two tablespoons of shallot oil. Put the asparagus, cilantro, sesame seeds, and peanuts in a large bowl.

Drizzle over the soy dressing, then toss gently but thoroughly. Asparagus and peanuts have a way of falling to the bottom, so ensure that you scoop them to the top and then serve with the crisp shallots, and some herb flowers.

35. ASPARAGUS FRITTATA

Prep time: 15 minutes | Cook time: 20 minutes | Yield: 4 servings

Ingredients

½ cup of sliced shallots

2 tablespoons of unsalted butter

½ teaspoon of salt

6 large eggs

A pound thin spear asparagus. The tough ends should be snapped off, and cut into lengths of one inch each

¾ cup of ricotta cheese

A cup of shredded Swiss cheese or Gruyere cheese

¼ teaspoon of dried tarragon.

Preparation

First, you have to cook the shallots in butter. To do this, you heat the butter in a frying pan. Heat over medium-heat.

Place the shallots in the heated butter and cook. Stir intermittently while cooking until they become soft and translucent. This should take about 3 minutes.

Next, throw in the asparagus and cook for an extra three minutes.

Prepare an egg mix. To do this, you beat the ricotta cheese and eggs together, then add salt, tarragon, and chives. Put the egg mixture in the pan and cook for 4-5 minutes, or until it is almost set. Preheat the oven broiler while the egg mixture is cooking.

Sprinkle the cheese over the eggs and broil in the oven until the cheese melts and browns, and the center sets. This should take between 6-8 minutes.

Wearing your oven mitts, take the pan out of the oven and put the frittata on serving plates. Cut into wedges.

36. CHICKEN PASTA SALAD

Have you ever tried a pasta salad with mushy noodles? Nothing could be worse, not so? Well, let’s see what this recipe has to offer.

Yields: 8 servings | Prep time: 10 minutes | Total time: 30 minutes

Ingredients

Salad

1 lb. of fusilli pasta

One teaspoon of garlic powder

A pound of boneless skinless chicken breasts

Kosher salt

A tablespoon of extra-virgin olive oil

2c halved grape tomatoes

4 slices of bacon, should be cooked and crumbled

2c of spinach, packed

¼ red onion, sliced thinly

2 tablespoons of freshly chopped dill

Crumbled feta – 1/2c

Dressing

3 tablespoon of red wine vinegar

1/4c extra-virgin olive oil

1 clove garlic, minced

½ teaspoon of Italian seasoning

Kosher salt

1 tablespoon of Dijon mustard

Freshly ground black pepper

How to prepare

Put some salt in a large pot of water and boil it. Cook the fusilli in the boiling water according to instructions on the packaging. Drain and turn into a large bowl.

Season the chicken breasts with salt, pepper, and garlic powder. Heat some oil over medium heat in a large skillet. Cook the chicken breast until it becomes golden. Cook each side for 8 minutes.

Allow the cooked chicken to rest for 8 minutes, then cut into pieces of 1 inch each.

Prepare the dressing. Here’s how to do it: whisk oil, Italian seasoning, vinegar, mustard, garlic. Season with pepper and salt.

Toss the pasta with the rest of the ingredients in a large bowl. Spread the dressing over the salad, toss until it coats well, then serve.

37. ROASTED BEET SALAD WITH GOAT CHEESE

This is the healthiest roasted beet salad on the planet – and it goes with goat cheese. Drizzle some tangy and sweet pomegranate dressing over your tender beets and fresh arugula.

Prep time: 15 minutes | Cook time: 45 minutes | Total time: 1 hr. | Servings: 4 |

Ingredients

¼ cup of chopped walnuts

¼ cup of pomegranate arils

¼ cup of goat cheese

1 teaspoon of Dijon mustard

2 teaspoons of pure maple syrup

½ cup of pomegranate juice

2 teaspoons of minced shallot

A pound of beets

1/8 teaspoon of kosher salt, and some extra for roasting

Black pepper for roasting and seasoning

5 ounces of baby arugula

2 teaspoons of apple cider vinegar

¾ cup of extra virgin olive oil

Instructions

Place the oven rack in the center and preheat to 204o C.

Trim the top of the beets. Allow ½ inch of the stem. Wash and dry.

Place the beets on a large foil. Coat the beets with olive oil, then sprinkle with pepper and salt. Wrap tightly in the foil and put on a sheet tray.

Roast the beets until they are tender. This should take between 40 to 60 minutes. Of course, the time spent cooking will depend on the size of the beets. Check for doneness every 20 minutes.

Leave the beets to cool, then peel, cut into wedges of ½ inch, and set aside.

Add apple cider, pomegranate juice, maple syrup, mustard, and shallots, to a blender. Blend at medium speed until it smoothens. This will take up to 15 seconds.

Add ¾ cups of olive oil to the running blender. When adding the oil, do it slowly until the dressing becomes thick. Season with pepper and 1/8 teaspoon of salt.

Serve topped with goat cheese, sliced beets, chopped walnuts, and pomegranate arils.

Serve with pomegranate dressing.

Use a countertop blender for this.

38. ZUCCHINI & ONIONS WITH VEGGIE OMELETTE

This heavily-flavored omelet can be prepared in less than 20 minutes. It is perfect f0r a healthy dinner, or a quick brunch.

Course: Breakfast | Prep time: 10 minutes | Cook time: 10 minutes | Total time: 20 minutes Servings: 2 | Calories: 162.8kcal

Ingredients

2 tablespoons of flat-leaf parsley (minced)

¼ tablespoon of ground pepper

2 egg whites

¾ teaspoon of olive oil

3 eggs

¼ teaspoon of salt

A tablespoon of crumbled feta cheese

3 tablespoons of water

¼ cup of grated zucchini

1/3 cup of chopped onion

How to prepare

Start by heating the olive oil in a skillet set over medium heat.

Cook the onion, stirring intermittently, until they begin to brown. This should take up to 4 minutes.

Next, throw in the grated zucchini and cook for 120 seconds. After cooking, turn the vegetables into a plate. Cover the plate with the foil to keep them warm.

Whisk the eggs in a medium bowl together with water and egg whites. Whisk until they are well-combined.

Clean your skillet and coat with cooking spray. Then raise the heat to medium-high.

Cook the eggs in the skillet until their edges set. Lift the edge of the omelet gently using a spatula then slightly tilt the pan so that the uncooked egg mixture can run to the bottom of the pan. Do this continually as the egg cooks.

When the center is set, you season with pepper and salt.

Scoop the vegetable mixture onto one-half of the omelet. Top with feta cheese.

Loosen the omelet with a spatula, then fold in half. Place on a cutting board and cut in half, then serve.

Best garnished with parsley.

Nutritional information

Sugar 2g | Fiber 0.9g | Potassium 273.3mg | Sodium 356.2mg | Cholesterol 282.3mg | Saturated fat 3.2g | Fat 9.8g | Protein 14g | Carbohydrates 4.1g | Calories 162.8kcal

39. BANANA BRAN MUFFINS

I can boldly say that banana muffins are a classic. The family loves this one immensely. Making banana muffins are an excellent way to use overripe bananas.

Prep time: 10 minutes | Cook time: 25 minutes| Total: 35 minutes| Servings: 12|

Ingredients

½ cup of brown sugar

½ cup of butter, softened

¼ cup of milk

2 large eggs

3 medium bananas (mashed)

1
1/2 cups of all-purpose flour

½ cup of wheat bran

A teaspoon of baking soda

A teaspoon of baking powder

½ cup of chopped walnuts

¼ teaspoon of salt

Preparation

Preheat your oven to 190
0
C. Line a muffin pan with paper muffin liners, or you may grease it.

Cream brown sugar and butter in a large mixing bowl until they become fluffy. Add milk, eggs, vanilla, and bananas. Mix thoroughly, then stir in the bran, flour, soda, baking powder, and salt. Blend until it becomes moist. Stir in the walnuts. Pour the batter into the muffin cups.

Bake for 20-25 minutes at 190
0
C. To be sure that it is done, dip a toothpick into the center of the muffin. If it comes out clean, then it is done. Allow it to cool in the cups for 5 minutes, then take out the muffins and cool it off completely on a rack.

Nutrition facts (per serving)

Sodium: 265.5mg | cholesterol: 51.7mg | fat: 12.2g | Carbohydrates: 30.4g | Protein: 4.4g | Calories: 239

40. SUNRISE BURITTO WRAPS

Servings: 4 | Prep time: 10 minutes | Cook time: 10 minutes

Ingredients

4 breakfast sausages cut into half-inch pieces

1/2c red bell pepper strips

½ medium red onion sliced

1/2c green pepper strips

4 tablespoons of salsa (optional)

4 eggs, beaten

A large jalapeno pepper (sliced and diced).

8-inch whole wheat tortillas

1c shredded pepper jack cheese

4 tablespoons of sour cream, divided.

Preparation

Cook the peppers, onions, and sausage for 4-5 minutes under medium heat. Cook in a nonstick skillet.

Pour the eggs into the skillet and cook for 2 minutes, or until it sets. Turn the sausage mixture back into the skillet and stir. Top with cheese.

Top each tortilla with a tablespoon of sour cream and a tablespoon of salsa. Fold in the tortilla and roll up in burrito style.

41. BRAN MUFFINS

A healthy source of fiber. Great for breakfast!

Prep time: 20 mins | Cook time: 20 mins | Total time: 40 mins | Servings: 12

Ingredients

1 ½ cups of wheat bran

½ cup of raisins

½ teaspoon of salt

A teaspoon of baking powder

A teaspoon of baking soda

One cup of all-purpose flour

½ teaspoon of vanilla extract

2/3 cup of brown sugar

1 egg

1/3 cup of vegetable oil

A cup of buttermilk.

How to prepare

Preheat your oven to 190
0
C. Line your muffin cups with muffin paper liners, or you may grease the cups.

Mix the buttermilk and wheat bran together and allow it to stand for 10 minutes.

Beat the egg, oil, sugar and vanilla together, then add to the bran/buttermilk mixture. Sift the baking soda, salt, baking powder, and flour together. Stir the flour and buttermilk mixture together until they blend. Fold in raisins and spoon into muffin tins.

Bake for 15 to 20 minutes. Cool and enjoy.

42. SANTA FE EGG OMELET

This recipe contains milk, gluten, low sugar, low carb.

Ingredients

1/3 cup of milk

8 eggs

2 ripe tomatoes, chopped finely

½ red onion, chopped finely

2 teaspoons of olive oil

A small red chili, chopped finely

Toasted crusty bread (for serving)

20g butter

2/3 cup grated cheddar cheese

¼ cup coriander leaves, finely chopped

Preparation

Whisk the eggs, salt, milk, and pepper in a jug. Then, mix onion, tomatoes, coriander, chili, and pepper in a bowl.

Melt half the oil and butter in a 24cm non-stick frying pan over high heat until it sizzles. Set the heat to low. Pour in half the egg mixture. When the egg starts cooking, use a wooden spoon to move the mixture to the center of the pan. The uncooked egg should be left to slop to the outer edge of the pan. Do this over and over until the egg turns golden.

Splash some of the tomato mixture over half of the omelette. Sprinkle some cheese over the other half. Fold the omelette. Place on the plate. Do same with the remaining oil, butter, egg mixture and filling.

Season the omelet with pepper and salt and serve with crusty bread.

Nutritional fact per serve

Energy: 2750kj | Total fat: 49g | Saturated fat: 24g | Protein: 44g | Sodium: 671.56mg | Carbs (sugar): 9g | Carbs (total): 9g

43. HEALTHY BREAKFAST BLEND SMOOTHIE

Kickstart your day with this healthy breakfast smoothie loaded with proteins. It is packed with almond milk, protein powder, oats, fruit, and some peanut butter. This smoothie will fill you up and keep you satisfied until its lunch time.

Prep: 5 minutes | Cook: 0 minutes | Total: 5 minutes

Ingredients

A medium frozen banana

A cup of plain unsweetened almond milk

A cup of frozen strawberries

2 tablespoons of rolled oatmeal

A tablespoon of creamy peanut butter

¼ cup of vanilla protein powder

Preparation

Put all the ingredients in a blender.

Blend on high speed. Stop at regular intervals to scrape the sides of the blender.

Serve at once.

Nutritional facts

(Serving size: ½) Protein: 12g | Fiber: 6g | Carbohydrates: 29g | Fats: 6g | Sodium: 126g | Sugar: 13g | Calories: 204

44. PEACH OATMEAL

This peach oatmeal recipe is a dream come true for anyone looking for an excellent dessert recipe for breakfast. It is loaded with essential vitamins, protein, and fiber – delicious in a healthy way to peach up your morning routine.

Prep time: 5 minutes| Total time: 5 minutes| Servings: 3| Calories: 332 kcal|

Ingredients

A cup of milk

2 cups of old fashioned oats

¾ teaspoon of vanilla extract

A tablespoon of brown sugar

¼ cup of granola – best for garnishing

¼ teaspoon of ground nutmeg

½ teaspoon of ground cinnamon

½ cup of peach slices

Preparation

Stir milk and oats in a medium bowl

Microwave for 90 seconds or until the oats soften

Add the sugar (or honey), vanilla, nutmeg, and cinnamon. Stir and fold in peaches.

Spoon the oatmeal into two bowls and garnish with peach slices. Top with some granola and enjoy!

Nutrition

Iron: 3mg| Calcium: 133mg| Vitamin C: 2mg| Vitamin A: 215IU| Sugar: 13g| Fiber: 7g| Potassium: 391mg| Sodium: 43mg| Cholesterol: 8mg| Saturated fat: 2g| Fat: 8g| Protein: 11g| Carbohydrates: 54g| Calories: 332 kcal

45. BAKED PALMCAKE WITH PEACHES

A fun way to have a fruity breakfast. This recipe is enough for 4 servings. And it doesn’t waste your time to prepare. What’s more? You get to serve this with vanilla yogurt.

Prep time: 10 mins| Cook time: 20 mins| Total time: 30 mins| Servings: 4

Ingredients

A tablespoon of butter

A tablespoon of brown sugar

2 peaches, peeled and quartered

3 eggs

A teaspoon of ground cinnamon

½ cup of milk

½ cup of all-purpose flour

A pinch of salt

A drop of vanilla extract

A pinch of ground nutmeg

How to prepare

Preheat your oven to 220
0
C.

Melt some butter in the heated oven. The butter is best melted in a cast-iron skillet.

In a bowl, combine the brown sugar, peach slices, and cinnamon. Toss gently so that the peaches are well-coated.

In a medium-sized bowl, beat the eggs, vanilla extract, flour, salt, and nutmeg until they’re well combined. Pour the batter into a skillet and top with the peach mixture.

Bake for 20 minutes in a preheated oven.

Nutrition facts per serving

Sodium: 83.2mg| Cholesterol: 132.8mg| Fat: 7g|Carbohydrates: 21.6g| Protein: 6.9g| 178 calories

46. INSTANT OATMEAL PANCAKES

Prep time: 10 minutes| Cook time: 20 minutes| Total time: 30 minutes| 3 servings

Ingredients

A cup of milk

2 large eggs

2 tablespoons of brown sugar

½ teaspoon of salt

¼ teaspoon of ground cinnamon

2/3 cup of quick cooking oats

1 ½ teaspoons of baking powder

2 teaspoons of melted butter

2/3 cups of all-purpose flour

½ teaspoon of vanilla extract

2 teaspoons of butter (may be adjusted as required)

¼ cup of milk or more as required

How to prepare

Heat a cup of milk in a microwave safe bowl until the milk bubbles. This should take up to 2 minutes, then stir in the oats.

Mix the brown sugar, flour, salt, baking powder, and cinnamon in a bowl. In another bowl, whisk vanilla extract, 2 eggs, and 2 teaspoons of melted butter. Add the ¼ cup of milk. Mix the egg mixture and oat mixture with the flour mixture. Stir so that it combines.

Heat the butter on a skillet or girdle over medium heat. Pour 1/3 cup of batter into the butter. Cook the cakes until the top layer bubbles. This should take up to 5 minutes. Flip to the other side and cook for another 5 minutes, or until it browns evenly.

Nutritional facts

762.4mg sodium| 146.5mg cholesterol| 12.2g fat| 48.2g carbohydrates| 12.9g protein| 354 calories

47. SPINACH PASTA SALAD WITH SHRIMP

This dinner recipe can be prepared in 20 minutes. Calories per serving is under 250, including vegetables, pasta and shrimp.

Active: 10 minutes| Total: 20 minutes| Servings: 6

Ingredients

4 ounces of sliced goat cheese, or crumbled feta cheese

One package baby spinach

A pinch of freshly ground black pepper and salt

2 tablespoons of snipped fresh dill

A cup of chopped red sweet pepper

A cup of elbow macaroni or shell pasta

A pound of frozen or fresh cooked shrimp (thawed)

1/3 cup of Caesar dressing salad

Preparation

Cook the pasta as directed on the packaging

Get a large bowl and in it, combine the shrimp, cooked pasta, and sweet pepper. Drizzle the salad dressing. You can sprinkle with dill if you like. Toss so that it coats well, then season with pepper and salt.

Spoon the spinach among six plates or shallow bowl. Top with cheese and shrimp mixture.

Nutritional information per serving

Protein: 22.6g| Calories: 247| Carbohydrates; 46.5g|

48. TURKEY CUTLETS WITH SAGE GRAVY

Here’s a rich and creamy sauce, as healthy as a sauce can be. Fit for a special occasion.

Ingredients

5 boneless turkey breast cutlets

¼ teaspoon of salt

A tablespoon of fresh sage leaves, finely chopped, or a teaspoon of dried sage, ground.

1/8 teaspoon of pepper

½ cup of all-purpose flour

1/8 teaspoon of paprika

2 tablespoons of olive oil

2 tablespoons of butter

Ingredients for sage gravy

Reserved drippings

½ cup of finely chopped onion

¼ cup of finely chopped celery

½ cup of finely chopped carrot

1/3 cup of Chablis

A tablespoon of finely chopped fresh sage leaves

½ cup of chicken broth

½ teaspoon of pepper

½ teaspoon of lemon juice

A cup of half-and-half

2 tablespoons of cold butter

Preparation

Sage gravy

Add onions, carrots, celery, and sage leaves to drippings in a skillet. Cook this over medium heat. Stir constantly while cooking until the onion tenderizes.

Add the wine, allow the whole liquid to boil, and cook until you’ve got two tablespoons left.

Mix the broth and cook as well until the liquid reduces by half, then add the half-and-half.

Boil and allow to cook until it thickens slightly.

Strain the mixture into a bowl and discard the vegetables. Turn the mixture back into a skillet. Stir in the salt, lemon juice, and pepper.

Add the butter pieces, one at a time, and stir with a wire whisk until it blends well.

Turkey cutlets

Put the cutlets in-between sheets of heavy-duty metal plastic wrap. Flatten to a thickness of ¼ inch, with a rolling pin or a meat mallet.

Combine paprika, pepper, salt, and sage. Rub evenly on either side of the cutlet, then cover.

Refrigerate for 2 hours.

Dredge the cutlets in flour and shake the excess off.

Melt the butter in a nonstick skillet. This should be done over medium heat, then add the olive oil. Next, put the cutlets and cook on each side for 3 minutes or until it is lightly browned.

Turn the cutlets into a serving plate and allow it to stay warm. Garnish with the sage leaves if you like.

Serve the cutlets with the gravy.

49. APPLE SPINACH SALAD

Here’s another all-time favorite of mine. It is made with many savory and sweet ingredients and tossed with some tangy champagne vinaigrette. You can incorporate soft cheese, nuts, or your favorite greens.

Prep time: 15 minutes| Total time: 15 minutes| Yield: 4-6 servings

Ingredients

10 ounces of baby spinach

A batch of apple cider vinaigrette

5 ounces of crumbled goat cheese

2/3 cup of dried cranberries

A cup of toasted walnuts

Half of a small, red onion, sliced into thin pieces

2 large apples, thinly sliced

Ingredients for the champagne vinaigrette

A tablespoon of maple syrup of honey (optional)

2 tablespoons of lemon juice

1/3 cup of extra virgin olive oil

1 tablespoon of Dijon mustard

¼ cup of champagne vinegar. You can also use apple cider

A pinch of black pepper and salt

One garlic clove, peeled, and minced

How to prepare

Apple spinach salad

Add the apples, spinach, red onion, dried cranberries, walnuts, and part of the goat cheese in a large bowl. Drizzle the vinaigrette over it and toss to mix.

Serve at once, garnished with the other half of the goat cheese.

To make the champagne vinaigrette

Add all ingredients in a bowl and whisk to mix. Alternatively, you may add the ingredients to a jar and shake to combine.

50. SUGAR-FREE PUMPKIN PIE

Ready in 1 hr. 10 mins| Serves 8

Ingredients

1 15-ounce can of pumpkin

2 eggs

¼ teaspoon of clove

¾ cup of splenda granula

A teaspoon of cinnamon

½ teaspoon of salt

½ teaspoon of ginger

One 12-ounce can of evaporated milk

Unbaked pie shell: 1-9 inch

Preparation

Have your oven preheated to 425 degrees

Mix all the ingredients

Pour the combined ingredients into the pie crust

Bake at a temperature of 425 degrees for 15 minutes

Lower the heat to 350 degrees and bake for an extra 45 minutes

Allow it to cool, then garnish with whipped cream

51. TASTY RICE SALAD

Perfect substitute for potato salad in the summer, or at any time of the year.

Prep time: 20 minutes| Cook time: 30 minutes| Additional time: 4 hours| Total time: 4 hours 30 minutes| Servings: 8

Ingredients

A cup of white rice

2 cups of water

6 large eggs

A cup of chopped celery

A package of frozen peas, thawed

A cup of chopped celery

¼ cup of chopped onion

A cup of mayonnaise

A jar of diced pimento

¼ cup sweet pickle relish

A teaspoon of mustard (prepared)

¼ teaspoon of dried dill weed

A can of solid white tuna packed in water

1/8 teaspoon of pepper

A teaspoon of salt

How to prepare

Bring some water to boil in a saucepan. Add the rice, then stir. Lower the heat, cover and allow to simmer. The simmering should take up to 20 minutes.

Take the rice off the heating source and allow to cool.

Put the eggs in a saucepan and cover with water. Bring the water to boil. Once it boils, take it down from the heating source. Cover and allow the eggs to stand in hot water for 10-12 minutes. After the 20 minutes has elapsed, you then remove the eggs from the hot water, then cool it, peel, and chop.

Rinse the peas under cold water. Strain it, and place in a mixing bowl. Next, put in the eggs, onions, celery rice, and pimiento. Toss it so that it combines well, then set aside.

Get a separate bowl and stir the mayonnaise, along with the lemon juice, mustard, dill, tuna, relish, pepper, and salt until everything blends well. Add in the vegetable mixture and toss so that it combines.

Refrigerate for at least 4 hours. Toss again before serving.

Best served chill.

52. ROASTED SWEET POTATOES

A unique recipe that will give you a crispy exterior and a soft, tasty interior. With the seasoning blend, your potatoes will have a great scent while still retaining their natural flavor or sweetness.

Prep time: 15 minutes| Cook time: 30 minutes| Total time: 45 minutes| Servings: 6-8

Ingredients

2 pounds of sweet potatoes, peeled and halved.

A tablespoon of light brown sugar

Two tablespoons of melted coconut oil

¾ teaspoon of fine sea salt.

Preparation

Preheat the oven to a temperature of 425 degrees.

Cube the potatoes. Add the cubed potatoes to a sheet pan, then add the salt, coconut oil, and brown sugar.

Toss and coat the potatoes then spread out in an even layer.

Cook for at least 27 minutes but no more than 35 minutes. Flip per 10 minutes, then bake for 30 minutes.

53. QUICK SPINACH SALAD

This easy recipe made with Parmesan and Pine nuts, freshly squeezed lemon juice, black pepper and olive oil makes the best salad for a weeknight dinner. What’s more? It gets done in just 15 minutes!

Prep time: 5 minutes| Cook time: 10 minutes| Total: 15 minutes| Servings: 4| Calories: 203 kcal

Ingredients

Dressing

1/8 teaspoon of black pepper coarsely ground

1/8 teaspoon of salt

3 tablespoons of olive oil

A tablespoon of freshly squeezed lemon juice

Spinach salad

6 oz of fresh spinach

Shaved Parmesan cheese – ¼ cup

1/3 cup of toasted pine nuts

How to prepare

For the dressing, just add the ingredients to a medium-sized bowl, then whisk to emulsify.

For the spinach salad:

Add the spinach to a bowl.

Toss the salad dressing with the spinach

Top with the cheese and toasted pine nuts. You can season with more pepper if you want.

Nutritional facts

Cholesterol 4mg| Calories 203 kcal| Fat 19g| Sodium 206mg| Saturated fat 3g| Potassium 304mg| Carbohydrates 3g

54. EASY CREAMY PUMPKIN SOUP

You will appreciate this recipe more if you make it a day ahead of time. After preparing, refrigerate overnight. Reheat your stovetop and garnish before serving.

Cook time: 20 minutes| Total time: 45 minutes| Servings: 4

Ingredients

3 tablespoons of unsalted butter

One small white onion, chopped

One minced clove garlic

½ teaspoon of ground cinnamon

¼ teaspoon of white pepper

A tablespoon of light brown sugar

A can of pumpkin puree

¼ teaspoon of freshly ground nutmeg

Heavy whipping cream – ½ cup

Cayenne pepper - .13 teaspoon

Kosher salt

Low sodium vegetable broth – 3 cups

Crème fraiche for garnishing

Preparation

Melt the butter in a large pot over medium heat. Once it starts to brown, pour in the onion and sauté for 4 minutes.

Add the sugar, garlic, pepper, nutmeg, cinnamon, and cayenne pepper. Cook for 2-3 minutes.

Next, add the broth and pumpkin puree, stir to mix, then add salt and allow it to boil. Lower the heat and allow the pot to simmer for 20 minutes. After simmering, stir the cream into the pit and let it cool.

Turn the soup into a blender and puree until it achieves a smooth consistency. Alternatively, you can use an immersion blender in the pot.

Turn the mixture back into the pot or a saucepan.

Drizzle some crème fraiche on it. Serve warm.

55. TUNAS AND PEAS SALAD

Prep time: 5 mins| Serving: 4

Ingredients

One ounce of albacore tuna

½ cup of chopped celery

2 boiled eggs (chopped)

¼ cup of water chestnut

3 tablespoons of pimientos

½ green pepper (chopped)

3 tablespoons of mayonnaise

Pepper and salt to taste

A cup of thawed frozen peas

Preparation

Mix all the ingredients and refrigerate for at least three hours.

Serve on lettuce leaves, with crackers, or in tomato shells.

56. CREAMY CARROT POTATOE CASSEROLE

Prep time: 15 minutes| Cook time: 40 minutes| Yield: 4 servings

Ingredients

2 cups of peeled, and diced potatoes

¾ cup of diced carrots

2 slices of bacon

2 eggs

1/3 cup of milk

½ cup of Parmesan cheese

3 tablespoons of sour cream

¼ cup of green onions, spring onions, or scallion

A tablespoon of Parmesan cheese

How to prepare

Cook carrots and potatoes in a medium saucepan. Ensure that they are covered in boiling water. Cook for 12 minutes or until the carrots are tender.

Cook some bacon in a small skillet until they become crisp.

Drain the bacon, crumble, and set aside.

Mash the carrots and potatoes in a large mixer bowl. Use a potato masher for this, or you can use an electric mixer on low speed.

Beat the milk gradually until the mixture becomes creamy.

Stir the eggs, the green onion, ½ cup of parmesan cheese, yogurt, and sour cream.

Turn into a one-quart casserole.

Bake the casserole, uncovered in an oven for 30 minutes at a temperature of 180o C.

Sprinkle a tablespoon of parmesan cheese and the bacon

Bake until the center is set. This should take up to 15 minutes.

57. ASPARAGUS SOUP

I present to you the green and tasty asparagus vegetable soup. You don’t need much ingredients to make this – just shallots, spinach, and a few others.

Prep time: 10 mins| Cook time: 20 mins|

Ingredients

25g of butter

Some vegetable oils

2 cloves of garlic crushed

350g of asparagus spear. Ensure the stalks are chopped, discard the woody ends and reserve the tips.

3 shallots, sliced finely

2 handfuls of spinach

Olive oil for drizzling

700ml of vegetable stock (you’re better off using the fresh one).

Rustic bread for serving (works well with sourdough).

How to prepare

Heat the oil and butter in a large saucepan until it foams. Fry the asparagus for some minutes so that it softens. Take out from the pan and set aside.

Add the asparagus stalks, shallots, and garlic. Cook it for 5-10 minutes or until it gets soft. However, ensure that it still retains a bright look. Stir the spinach, pour it over the stock, the boil. After boiling, blitz with a hand blender.

Season well and loosen with hot water (if needed). Spoon into bowls and spread the asparagus tips over each.

Drizzle some olive oil and serve with sourdough bread.

Nutrition per serving

101 kcal| 8g fat| 4g saturates| 0.6g salt| 4g protein| 4g fiber| 4g sugars| 4g carbs

58. SPINACH MUSHROOM TOSS

Prep time: 20 minutes| Serves 8

Ingredient

1-2 tablespoons of sugar

1/4c vegetable or olive oil

16oz spinach (cut into bite sizes)

8 oz mushrooms (ensure they are sliced)

A generous dash of fresh pepper

¾ teaspoon of salt

1/4c of red wine vinegar, rice vinegar, or tarragon.

Preparation

Mix the garlic, pepper, vinegar, and salt in a bowl. Toss it with mushroom and let it stand for 15 minutes.

Toss the spinach with oil until you see the leaves glistening. Then toss the spinach with the mushroom mixture. (I do add some strawberries many times).

59. GREEN PEA SOUP

Cook time: 25 minutes| Total time: 25 minutes| Servings: 4

Ingredients

A teaspoon of olive oil

One large onion, sliced

Fresh black pepper (ground)

½ teaspoon of salt

Dried tarragon – ¾ teaspoon

Low sodium chicken broth – 2 ½ cups

A bag (10 oz) of frozen peas

4 teaspoons of noon-fat yogurt

How to prepare

Heat the oil in a large pot over medium-low heat. Put the onion in the pot, cover and cook. Stir intermittently, for about five minutes. Add the tarragon, broth, salt, and some freshly ground black pepper, then allow it to boil. Next, throw in the peas and cook until they are defrosted.

Puree the soup in a blender. This should be done in two batches. Puree until they achieve a smooth consistency. If you want to serve hot, turn the soup into a pot and simmer. If you are serving it cold, just chill it in a refrigerator.

Spoon into bowls. Stir the yogurt so that it smoothens, and then top with a swirl of yogurt.

60. HONEY BAKED APPLES

This simple recipe is filled with cinnamon and honey. They’re perfect for comfort food dessert. You only need 4 ingredients, and no more than 10 minutes prep time.

Prep time: 10 minutes| Cook time: 1 hour| Total time: 1 hour and 10 minutes

Ingredients

4 apples

4 teaspoons of chopped pecans (one for each apple)

A pinch of cinnamon (per apple)

2 teaspoons of honey (per apple)

Preparation

Wash each apple and core it. Hollow the inside, while allowing the bottom intact.

Coat a baking dish with non-stick cooking spray and place the apples inside.

Sprinkle the cinnamon in the cavity of each apple. Fill each apple with a teaspoon of chopped pecans and 2 teaspoons of honey.

Cover the baking dish with a foil. Bake the apples at 350o F until the apples tenderize. This should take at least an hour but no more than 1 hr. 20 minutes.

Serve warm. Best served with a scoop of vanilla ice cream or whipped cream.

61. CHICKEN AND CARROT SOUP

Total time: 15-30 minutes| Servings: 4

Ingredients

A tablespoon of oil

One onion, finely chopped

Salt to taste

3 stalks of celery cut into small sizes

5 cups of chicken stalk

Pepper to taste

2 boneless chicken breasts.

2 carrots – sliced

Preparation

Heat the oil and fry the onion in it until it is transparent

Add the chicken and boil

Add the celery, carrots, salt, and chicken breast

Cook it for 10 minutes or until the vegetables and chicken are tender

Take it down from the fire, remove the chicken breast, and allow it to cool.

Cut it into pieces, then put it back in the stock

Add the pepper and boil it.

Best served hot.

62. CITRUS CARROTS

Prep time: 15 minutes| Serves: 4

Ingredients

A tablespoon of butter

¼ cup of thawed orange juice concentrate

1 lb. of carrot, sliced, ¼ inch thick

2 tablespoons of snipped chives

A cup of water or just enough to cover an inch

¼ teaspoon of pepper

How to prepare

Put some carrots and water in a saucepan. Heat it to boiling point, then simmer for 7-8 minutes on medium heat, or until the carrots become tender-crisp. Drain the carrots and turn them into a nonstick skillet.

Heat the butter for a minute on medium heat. Next, add the carrots and cook for 2 minutes. Stir occasionally while cooking.

Add the orange juice concentrate, pepper, and salt. Cook for 60-120 seconds or till it becomes tender. Toss with chives, then serve.

63. CHICKEN SPLIT PEA SOUP

Get yourself cozy with this bowl of belly-warming chicken and split pea soup. It is prepared with chunks of carrots, potatoes, celery, rosemary, fresh dill, and garlic.

Prep time: 15 minutes| Cook time: 1 hour| Total time: 1 hour 15 minutes| Yield: 6

Ingredients

2-3 tablespoon of olive oil

One yellow onion, diced

2 sliced celery ribs

1 lb. boneless, skinless, chicken thighs. You can use up to 4 thighs, cut into bite size pieces.

2 medium carrots, sliced.

A teaspoon of kosher salt

¼ cup of chopped dill (fresh)

8 cups of chicken stock

½ teaspoon of ground black pepper

A cup of dry green split peas.

A teaspoon of fresh rosemary

One dry bay leaf

3 medium russet potatoes

2 cloves of garlic, grated or pressed with a microplane

Preparation

Heat some olive oil in a stockpot. Heat over medium/high heat. When the oil is hot, put the chicken in the pot and cook for 8-10 minutes.

Add the carrots, celery, rosemary, salt, pepper, and onion. Cook for an extra five minutes or until the onions become soft.

Add bay leaf, split peas, and chicken stock. Allow it to boil. Reduce the heat to low-medium and simmer the pot’s content for 20 minutes. Cover the pot partially while simmering or until the peas become partially soft.

Salt to your taste before adding the potatoes.

Add the potatoes then simmer until the peas soften and the potatoes become knife tender. This should take 8-10 minutes. Stir in the garlic and chopped dill.

64. OVEN BAKED SWEET POTATOE FRIES

Prep time: 10 minutes| Cook time: 20 minutes| Yield: 4-6

Ingredients

1 ½ teaspoons of kosher salt

2 pounds of orange fleshed sweet potatoes.

3 tablespoons of extra virgin olive oil

1-2 tablespoons of spice combo: smoked paprika, chipotle powder, pumpkin pie spice, Chinese five-spice, Cajun seasoning, garam masala, etc.

Preparation

Preheat your oven to 4500 F. If you want it to be crispier, you can preheat it to 500O F, then place a heavy-duty baking sheet or roasting pan in it.

Peel the sweet potatoes and cut them into wedges.

Put the potatoes in a large bowl, the add the oil. Mix properly. Sprinkle some salt and spices. Mix well with your hand, so that the pieces are well-coated with spices and oil.

Take out the baking sheet from the oven. Spread the potatoes on the baking sheet, in a single layer.

Bake for 15 minutes at least, to at most 25 minutes. After the first 10 minutes of baking, take the baking sheet out of the oven, then turn over the pieces with tongs.

Bake again for an extra 5-15 minutes, or until they brown properly. The time spent cooking depends on the temperature of your oven. An oven at a temperature of 500O F will have less cooking time than 450O F. Another factor that determines the cooking time is the thinness and size of the sweet potatoes.

The browner the potatoes are, the crispier they are. There’s a fine line between something being burnt and browned beyond credibility.

Allow it to cool for five minutes before you serve.

65. CURRIED MUSHROOM SOUP

Ingredients

2 cups of boiling water

A tablespoon of dry sherry

Light vegetable cooking spray

4 cups of skim milk

A tablespoon of chopped fresh chervil

One chicken bouillon cube

A tablespoon of curry powder

1 ½ cups of chopped leek, white part

2 tablespoons of all-purpose flour

Light vegetable oil cooking spray

A cup of porcini mushrooms

Instructions

Put some dried mushrooms in a bowl and pour boiling water over it, then set aside to soak.

Preheat a stockpot for a minute. Do this over medium heat. Spray twice with vegetable oil. Sauté the leeks for 3 minutes, the stir constantly until it becomes translucent. Add the curry powder and flour. Stir the leeks with a wooden spoon until they coat well. Add the bouillon cube and milk.

Turn the heat to high and cook until it begins to bubble.

Reduce the heat to low, then whisk until the ingredients are well mixed. Stir in the mushrooms fresh and cook for an extra five minutes.

Meanwhile, take out the reconstituted mushrooms from the liquid in which they were soaked, strain them, then squeeze out moisture and chop. Reserve the soaking liquid for soup or sauce that you may want to cook in the future. If you use it for this particular recipe, it would thin excessively and curdle the skim milk.

Add the chopped mushroom to the stockpot and cook for a minute or more. Thereafter, you stir in the sherry.

Garnish with chervil.

66. SPLIT PEA SOUP

This soup is packed with protein, made with ham, fresh vegetables, and tender split peas. It isn’t hard to make and works well for the cold weather. This recipe makes up to 9 cups.

Servings: 6| Prep time: 15 minutes| Cook time: 1 hour 45 minutes

Ingredients

A tablespoon of olive oil

1 ½ cups of yellow onion, chopped

4 cups of chicken broth (unsalted)

A teaspoon of minced garlic

1 ¼ cups of chopped celery

4 cups of water

1 cup of chopped carrots

2 bay leaves

A bag of dried split peas (picked and rinsed)

1 ½ teaspoon of chopped fresh thyme. Or you may use ½ teaspoon of dried thyme.

A cup of chopped carrots

Ground black pepper and salt

½ lb. of ham shanks or meaty ham bone

Fresh parsley (for garnishing)

Preparation

Heat some olive oil in a large pot. Set the heat to medium-high. When the oil is heated, you add the celery and onion, and sauté for 3 minutes. Thereafter, you add the garlic and sauté for an extra one minute.

Add the water and chicken broth. Then add the bay leaves, split peas, and thyme. Season with salt and pepper.

Pour the ham bone into the soup mixture. Allow the mixture to boil, then lower the heat. Cover and allow it to simmer. Stir intermittently until the ham and peas become tender. This should take between 60-80 minutes.

Take the ham out from the soup. Allow it to rest for 10 minutes, then cut and dice the meat, and then cover again.

Add the carrots to the soup. Cover the soup and simmer it. Stir occasionally, until the peas are almost broken down. This should take at least 30 minutes.

Stir the ham into the soup, season with extra salt. Serve.

You may garnish with pasta if you like.

Nutrition facts per serving

450 calories| 66.67mg cholesterol| 7.64g fat| 202.27mg sodium| 1358.31mg potassium| 54.24g carbohydrates| 43.24g protein

67. CREAMY SQUASH SOUP

Excellent for cold winter nights

Prep time: 20 minutes| Cook time: 1 hr. 15 minutes| servings: 5

Ingredients

Ground black pepper to taste

Salt to taste

2 tablespoons of butter

Heavy whipping cream – 1 ½ cups

Vegetable broth – 3 cups

1 onion, chopped

3 delicata squash, ½ and seeded

Preparation

Preheat your oven to 165o C. Place the squash in a baking dish. Ensure the cut sides are facing down. Add water to the baking dish, ensuring that it fills up to 1/8 inch. Cover the baking dish with foil and bake for at least 35 minutes or until it is tender.

Melt the butter in a large saucepan. Add the onion and cook on low heat. Stir occasionally until the onion becomes soft. However, make sure that it doesn’t brown.

Scoop the squash from the flesh and add to the onions. Add the heavy cream and the stock. Cover and cook over moderate heat for about 25 minutes, stirring occasionally while cooking.

After cooking, puree the soup in a food processor or blender. Season with pepper and salt, then serve.

Nutrition facts per serving

Calories: 417| Protein: 4.4g| Sodium: 344.5mg| Fat: 31.6g| Carbohydrates: 34.6g| Cholesterol: 110mg

68. QUICK SWEET PEA SOUP

Prep time: 10 minutes| Cook time: 15 minutes| Total time: 25 minutes| Servings: 4

Ingredients

A tablespoon of garlic croutons

¼ cup of sour cream, heavy cream, or plain Greek yogurt

3 ½ cups of chicken broth, divided

Fresh thyme – 4 teaspoons

Baby spinach – 2 cups

Fresh lemon juice – 4 teaspoons

2 cans of Del Monte ® Sweet Peas

A cup of chopped onions

2 tablespoons of vegetable oil or butter

How to prepare

Melt the butter (or heat the vegetable oil) in a medium saucepan. Cook the onions in the heated oil for 10 minutes, or until it browns lightly and softens. Stir intermittently while cooking.

Blend the peas, onions, lemon juice, spinach, 2 cups of chicken broth, and thyme in a food processor or blender until you achieve a smooth consistency. Return the blended soup into the saucepan. Stir in the rest of the broth. Heat gently for 5 minutes and stir occasionally while heating.

Stir the cream into the pan if you like. Heat it for a minute over low heat. Do not boil the soup.

You can garnish it with garlic croutons.

Nutrition facts per serving

Calories: 242| Sodium: 1571.3mg| Cholesterol: 40.1mg| Fat: 11.1g| Carbohydrates: 27.1g| Protein: 7.3g

69. MOCK CHICKEN NOODLE SOUP

Prep time: 15 minutes| Cook time: 1 hour

Ingredients

A tablespoon of olive oil

½ large onion, diced

2 teaspoons of salt

2 ½ teaspoon of parsley

¼ teaspoon of powdered rosemary

2 ½ teaspoon of curry powder

2 teaspoons of black pepper

2 teaspoons of salt

3 qt of golden vegetable stock

2 potatoes, diced

½ bunch of celery with leaves, chopped

4-6 carrots, sliced.

Cooked noodles

How to prepare

Sauté the onions in a large pot. Also sauté the carrots and celery. Add pepper and salt.

Increase the heat and add potatoes and vegetable stock. Allow the whole stuff to boil, then simmer until the potatoes tenderizes. Add rosemary, parsley, and curry.

Taste. Season more if needed, then serve!

70. WALNUT MUSHROOM ENCHILADA CASSEROLE

This is a Mexican favorite. It is packed with Omega-3, fiber, and plant-based protein.

Ingredients
Walnuts – 11/2 cup
Cremini mushrooms or baby Portobello – 16 oz.
Olive oil – one tablespoon
One chopped onion
Minced garlic – 3 cloves
1lb chopped zucchini
1 can diced hatch green chiles
Cumin – one teaspoon
Salt – 1/8th teaspoon
Ground black pepper – 1/8th teaspoon
A can of drained and rinsed black beans
One jar of red enchilada sauce
A cup of shredded pepper jack cheese
A cup of shredded cheddar cheese
8-10 corn tortillas
How to prepare

Heat your oven to 350
0
F

Add the mushrooms and walnuts in a food processor. Pulse until it is finely chopped – having the consistency of cooked ground meat.

Heat the olive oil in a large skillet. Cook the onion in the oil until it is translucent and lightly browned. This should take between two to three minutes. Add the garlic and cook for one more minute.

Add the walnuts, mushrooms, and zucchini. Cook for five minutes or until the liquid from the mushroom dries off and the zucchini softens.

Add the cumin, chiles, salt, black beans, and pepper. Stir properly so that it combines well and cook for one more minute then turn the heat off.

Spread ¼ cup of enchilada sauce in an 8” x 8” pan. Top with some tortillas and ½ of the zucchini/mushroom mixture. Add a third of the cheese and ½ of the remaining enchilada sauce.

Place another layer of tortillas, cheese, and zucchini/mushroom mix. Top another layer of tortillas and pour the rest of the enchilada sauce over.

Top with 1/3 cheese. Spray an aluminum foil sheet with cooking spray and place over the casserole and bake for 20 minutes.

Take off the foil and bake for another ten minutes. Allow it to cool, then cut and serve.

71. BBQ TEMPEH BOWL

This healthy tempeh will serve perfectly as your go-to-vegan meal for summer.

Ingredients
For the bowl:
Two sweet potatoes
Olive oil – two tablespoons (divided)
Black pepper and salt to taste
One package tempeh
Barbecue sauce – ½ cup
Kale ingredients
a bunch of kale
one tablespoon of olive oil
nutritional yeast – two tablespoons
a tablespoon of fried parsley
garlic powder – one teaspoon
onion powder – one teaspoon
ground black pepper and salt to taste
To serve
Vegan ranch dressing
Preparation

Preheat your oven to 350
0
F.

Cut the potatoes into small cubes and toss it in a tablespoon of olive oil

Turn the oiled potatoes to a baking sheet and spread in one layer. Sprinkle with black pepper and salt.

Cut the tempeh into triangle shapes and toss in a spoon of olive oil as well. Transfer into the baking sheet where you have the potatoes and bake for 20 minutes.

Pour tempeh into a bowl containing barbecue sauce and toss so that it coats well. Turn it back into the pan and bake for 15 more minutes. Brush some more sauce onto tempeh halfway through baking.

Chop the kale leaves while the potatoes and tempeh are baking. Put some olive oil in a big-sized stock pot and then add the kale. Cook the kale until it wilts, this should take between 5-7 minutes. Stir in the parsley, yeast, onion, garlic, and pepper, and cook for an extra minute. Turn the heat off and set aside.

To make the bowl, divide the kale, tempeh and potato between two bowls. Spread some vegan ranch dressing on top.

72. LASAGANA STUFFED SPAGHETTI SQUASH

Never seen a new year dinner as perfect as this. This recipe is vegetarian, gluten-free, and stuffed with fine artichokes and olives.

Ingredients

One spaghetti squash

1
1/2 cups of pasta sauce (the recipe is written below)

Ricotta cheese – 1/3 cup
A heaped cup of fresh spinach
5-6 artichoke quarters, chopped
8-10 chopped Kalamata olives
Chopped sundried tomatoes – ¼ cup
Shredded mozzarella – 4 ounces
Pasta sauce
A tablespoon of olive oil
½ cup of yellow onion – chopped
1/3 cup of button mushrooms – chopped
Minced garlic – two cloves
A can of tomato sauce (15 oz.)
A can of tomato paste (6 oz.)
A teaspoon oregano

Two teaspoons of harissa (not necessary but I’ll recommend)

Preparation

Preheat your oven to a temperature of 425
0
F

Halve the spaghetti squash lengthwise. Scrape the seeds out and discard. Spray some cooking spray on your baking sheet and then place the spaghetti squash on the sheet. Bake for 45 minutes or until the squash is tender.

To prepare the pasta sauce, heat your olive oil in a medium saucepan. Add mushrooms and onions and allow to cook for 5-7 minutes or until the onions becomes translucent. Pour in the garlic and cook for an extra minute.

Turn the sauce into a large-sized mixing bowl, then stir the ricotta cheese into it.

Using a fork, scrape the insides of the squash. Scoop the stringy interior into the bowl along with the ricotta/sauce mixture. Add the spinach also. Stir so that it mixes well and scoop into both halves of the squash, dividing evenly between both.

Divide the olives, artichokes, and tomatoes evenly between both halves of the squash. Top with shredded mozzarella cheese and divide evenly between both halve. Turn the squash with the cheese side up into the oven and bake for 15-20 minutes (Or
until the cheese melts on top) and the squash is warmed through.

73. EASY TOFU PUMPKIN CURRY

You can prepare this in less time than it takes to order out. All you need is just a few pantry staples and you can get this healthy meal on your table on any night of the week.

Ingredients
(for the curry)

One tablespoon of olive oil
14 oz. extra firm tofu, halved into cubes
Half of a yellow onion, chopped
One red bell pepper, chopped
Red curry paste – two tablespoons
A can of pumpkin puree
A can of full fat coconut milk
A tablespoon of soy sauce
Fresh spinach leaves – four cups
Sea salt to taste
Ground black pepper to taste

Pumpkin curry is best served with cooked rice, chopped cilantro, fresh lime, or naan bread.

Preparation

Heat the oil over medium heat in a large skillet. Cook the tofu in the oil for some minutes, flipping as the cooked part starts to brown. Cook until both sides of the tofu are crispy and lightly browned. Turn into a plate and set aside.

Add red bell pepper and onion to the same skillet. Sauté for five minutes or until the onions starts to soften. Cook the garlic in this mixture for one more minute.

Stir the pumpkin, curry paste, soy sauce, and coconut milk into the pan and simmer gently.

Cut the tofu into halved cubes and stir into the skillet.

Allow it to cook for three minutes. Add salt, spinach, and pepper, and let it cook for an extra 3-5 minutes.

Serve over rice with chopped cilantro and a squeeze of fresh lime juice.

74. CHICKPEA TACO SALAD

A delicious, quick, and easy-to-make filling salad.

Prep time
:
15 minutes| Cook time
:
10 minutes| Servings
:
4| Category
:
Salad, gluten-free, entrée, vegan

Ingredients
A can of drained and rinsed chickpeas
1/3 cup of chopped walnuts
A teaspoon of olive oil
½ teaspoon of ground cumin
Paprika – ½ teaspoon
Onion powder – ½ teaspoon
½ teaspoon of granulated garlic
Salt – ¼ teaspoon
Black pepper – 1/8 teaspoon

Other ingredients (optional) for salad include: red onions, lettuce, corn, black olives, diced tomatoes, tortilla chips.

Ingredients for avocado ranch dressing

Two large avocados

1
1/4 cup of water

¼ cup of fresh lemon or lime juice

Chopped fresh parsley – one tablespoon

Granulated garlic – one tablespoon

Onion powder – one teaspoon

Salt to taste

Black pepper to taste

Preparation

Heat the olive oil in a large pan over medium heat. Add the chickpeas to the heated oil. Mash slightly with a potato masher so you can leave most of them whole. Add the chopped walnuts and the spices. Cook until they are heated through. This should take 5-10 minutes.

To prepare the ranch dressing, add all the ingredients to a blender. Blend until you get a creamy consistency. This

should take up to a minute. Add more water if you want your dressing to be thinner, but this will require you to adjust the seasonings.

Split the seasoned chickpeas and salad ingredients into 4 bowls and top with your desired amount of ranch dressing.

75. SUMMER HARVEST VEGAN PASTA

A simple, more or less 30-minute vegan pasta. There’s no better way to savor the flavors of the summer.

Prep time
:
10 minutes| Cook time
:
25 minutes| Yield
4| Category
:
Vegan|
Main dish
: entrée.

Ingredients

A tablespoon of olive oil

3 cloves of garlic

One orange bell pepper

One medium-sized zucchini, sliced

8 ounces of pasta sauce

4-5 tomatoes, chopped

A teaspoon of dried or chopped fresh oregano

A dash of red pepper flakes

A teaspoon of fresh basil leaves, chopped

2 cups of fresh baby spinach leaves, chopped

A cup of cooked white beans

Ground black pepper and salt to taste

Nutritional yeast

Four servings of vegan whole wheat pasta

Preparation

Cook the pasta in a medium saucepan as directed on the packaging.

Heat olive oil over medium-high heat in a deep skillet.

Sauté the garlic in the heated oil for a minute. Add the pepper and zucchini. Cook for five minutes. Add the tomatoes and cook for two more minutes.

Next, stir in the tomato sauce, basil, oregano, and red pepper flakes. Allow it to simmer, and then stir in the white beans and spinach. Cook until the spinach wilts and the beans are heated through. This should take up to three minutes.

Toss sauce and pasta, sprinkle with nutritional yeast, and serve.

76. VEGAN SHAKSHUKA

Just another heathy vegan that can be whipped up in 30 minutes, and you get to use only one pan. Just the right treat for busy summer nights.

Serves
2-3| Prep time:
20 minutes| Cooking time
:
30 minutes| Category
:
Vegan, Gluten-free, Mediterranean

Ingredients
Two tablespoons of olive oil
A cup of chopped onion
A teaspoon of cumin
One teaspoon of smoked paprika
Minced garlic – three cloves

Mild harissa sauce – two tablespoons (optional)

A can of fire roasted diced tomatoes
One bay leaf
Fresh spinach leaves – three cups
One 16 oz. container of silken tofu
Ground black pepper and salt to taste
Ingredients for serving
Pita bread or naan
Chopped parsley
Instructions

Put the tofu on a plate lined with paper towel so that some of the excess liquid drains off.

Heat the olive oil.

Cook the onions in the heated oil for five minutes or until it is translucent.

Stir in the garlic, paprika, and the cumin. Cook for a minute. Be sure to stir while cooking.

Add the tomatoes, bay leaf, and harissa sauce. Allow it to simmer and cook for 5 minutes.

Stir in the spinach. Cook until it wilts. This should take about three minutes.

Chop the tofu into big chunks and put into a skillet. Stir with care so that it spreads evenly through tomato sauce. Allow it to cook for 3-5 minutes. Add pepper and salt to taste.

Best served hot with naan bread. You can garnish it happily with freshly chopped parsley.

77. VEGAN CURRY SOBA NOODLES WITH CRISPY TOFU

Prep time: 15 minutes| Cook time: 40 minutes| Total time: 55 minutes| Servings 4-6| Category: pasta, main dish, entrée.

Ingredients
Tofu ingredients
A tablespoon of sriracha
A tablespoon of soy sauce
Two tablespoons of canola oil
One package of extra firm tofu
Noodle ingredients
8 ounces of soba noodles
A tablespoon of canola oil
A cup of chopped cremini mushrooms
Three carrots. Peel them and cut into ribbons
A freshly grated ginger
2 cloves of minced garlic.
One thinly sliced green onion

Red curry paste – 11/2 tablespoon. Be sure to double check the ingredients because not all are vegan.

A can of full fat coconut milk
Vegetable broth – ½ cup
Soy sauce – 2 tablespoons
Baby spinach leaves – ½ bag
Preparation
TOFU

Drain and slice the tofu vertically in half. Line a plate with towels and spread both slabs on the plate. place another towel on top (a cast iron skillet will work just fine). Press for 15 minutes.

After you are done pressing, slice the tofu into cubes. Heat a tablespoon of canola oil for a minute, then cook the tofu in the heated oil for 2-3 minutes or until it browns. Be sure to shake the pan at intervals so that the tofu doesn’t stick. Turn each piece over to the other side and cook. When you’re done, turn into a bowl and toss with sriracha and soy sauce to coat.

NOODLES

Boil some water in a medium saucepan. Cook the soba noodles in the boiling water for 8 minutes, then drain and set aside.

Add a tablespoon of canola oil in a deep skillet, also add the mushrooms and cabbage and sauté for 6-8 minutes or until the cabbage softens.

Add the green onion, garlic, ginger, and carrots. Sauté for a minute.

Stir in the coconut milk, curry paste, soy sauce, and vegetable broth until they’re well mixed. Simmer for a minute or two.

Add the soba noodles and stir properly so that it coats in the sauce. Add the spinach leaves and cook for 1-2 minutes. Stir intermittently until the spinach wilts.

Dish into bowls and garnish with tofu, sriracha and chopped cilantro.

78. VEGETARIAN ENCHILADA SKILLET

A fast and easy dinner recipe with a unique flavor.

Prep time: 20 minutes| Cook time: 15 minutes| Yield 6| Category: main dish

Ingredients
Garlic – 3 cloves
½ red onion
Two small zucchinis
½ red bell pepper
½ green bell pepper
Cilantro to garnish – ¼ cup
15-ounce can black beans
Olive oil – three tablespoons
Six small corn tortillas
Ground cumin – one teaspoon
Dried oregano – one teaspoon
A quarter teaspoon of kosher salt
21/2 cups of homemade enchilada sauce
Six ounces of shredded cheddar cheese
Sour cream
Preparation

Dice the onion, peppers, and zucchini, and mince the garlic.

Drain and rinse the black beans. Cut the corn tortillas in half, and then into wide strips. Also chop the cilantro so that you can use for garnishing.

Set your oven to a broil.

Heat the olive oil. Then add the garlic and cook for 30 seconds over medium heat. Add the onion. Cook until it is translucent, this should take up to three minutes.

Add the red bell pepper, zucchini, green bell pepper, cumin, black pepper, kosher salt, and oregano. Cook for five minutes or until the vegetables are softened but still have a little bite.

Add the black beans, corn, tortilla strips, enchilada sauce, and some of the cheese. Stir until it is well-mixed, the top with the remainder of the cheese.

Broil the content of the skillet in an oven for up to five minutes, until the cheese is melted. Serve with cilantro and a dollop of sour cream.

79. CAULIFLOWER FRIED RICE

A one-in-a-million Chinese-styled fried rice.

Prep time: 15 minutes| Cook time: 15 minutes| Total time: 30 minutes| Servings 4.

Ingredients
Vegetable oil
Two eggs – beaten

A cup of chopped scallions, be sure to separate the light and green parts

Three garlic cloves, minced
A tablespoon of freshly chopped ginger
One 2lb head cauliflower
Soy sauce (4-5 tablespoons)
A teaspoon of sugar

A quarter teaspoon of crushed red pepper flakes

One cup of frozen carrots and peas
Rice vinegar – one teaspoon
Asian sesame oil – one teaspoon
Chopped peanuts or cashews – ¼ cup
Preparation

Grate the cauliflower and set aside. You can skip this step if you are using a ‘ready to cook’ cauliflower rice.

Heat two teaspoons of vegetable oil over medium heat. Add a pinch of salt and the eggs and scramble until they are cooked. Turn into a small plate and set aside.

Heat three tablespoons of vegetable oil over medium heat. Add the garlic, light scallions, and ginger. Cook, and stir intermittently until they are soft, but do not allow them to brown.

Add 4 tablespoons of soy sauce, grated cauliflower, red pepper flakes, ¼ teaspoon of salt, and sugar. Stir-cook for three minutes.

Add the carrots and peas and continue cooking until the rice gets ‘tender-crisp.’

Stir in the sesame oil, rice vinegar, dark green scallions, eggs, and nuts (if you’re using them).

Adjust the seasoning to your taste.

Serve hot.

80. SKILLET CHILAQUILES WITH EGGS

Skillet chilaquiles with eggs is perfect for a quick brunch. It goes well with salad, and you can prepare everything in one pan, so you don’t have to do a lot of cleanups after.

Prep time: 10 minutes| Cook time: 25 minutes| Total time: 35 minutes| Servings 4| Category Breakfast, brunch, entrée.

Ingredients

A tablespoon of olive oil or vegetable oil

One minced chipotle and a tablespoon of sauce from a can of chipotles in adobo

Salsa – 2 cups
4 cups of thick corn tortilla chips
Four large eggs

½ cup of shredded cheddar cheese, Mexican cheese blend, or Monterey Jack cheese

For garnishing
Minced scallion
Sour cream
Lime wedges
Minced cilantro
Diced avocado
Preparation
Preheat your oven to 3750 F
Heat the oil in a skillet over medium heat.

Stir the sauce and chipotle into the heated oil. Add the tortillas in handfuls, crushing them gently into large pieces.

Stir the chipotle sauce and the chips so that they coat. Allow it to fry in the pan for at least a minute, then stir the salsa into the mixture.

With a spatula, make 4 wells in the salsa and the chips. Crack the eggs one after the other into a small cup, and then pour into the wells.

Place the skillet in an oven and allow the content to bake for 12-15 minutes, or until the egg whites are cooked and the yolks
are set.

Sprinkle the cheese on top of the chilaquiles and continue baking until the cheese melts.

Slice into wedges and serve at once with your favorite garnishing.

81. MEXICAN TEMPEH SKILLET CASSEROLE

I give credit to Dietitian Debbie of dietitandebbie for this great recipe. You will be happy to have this vegan meal on free weeknights.

Prep time: 5 minutes| Cook time: 40 minutes| Total time: 45 minutes| Servings 6| Category main dish and entrée

Ingredients
8 oz. of crumbled tempeh
Three tablespoons of olive oil
A teaspoon of cumin
A teaspoon of dried oregano
One chopped green bell pepper
1/2 yellow onion chopped
Salsa – 1/3 cup
Two cloves of minced garlic
One small zucchini, chopped
½ cup chopped cremini mushrooms
A can of diced roasted tomatoes
A can of chopped green chiles
Vegetable broth – ¾ cup
½ cup of uncooked quinoa – rinsed
A can of black beans, drained and rinsed
Frozen corn – 2/3 cup
Ground black pepper and salt to taste
A cup of shredded cheddar cheese
Chopped cilantro for garnishing
Preparation

Heat two tablespoons of olive oil in a skillet. Add the cumin, oregano and tempeh. Cook for 5-7 minutes or until the tempeh browns lightly. Turn the tempeh into a bowl and set aside.

Add one more tablespoon of olive oil to the skillet that you used to prepare the tempeh. Add the green bell pepper, onion, zucchini, and mushrooms. Allow to cook for five minutes, or until the onion becomes translucent.

Stir in the tomatoes, garlic, broth, green chiles, quinoa, and salsa. Allow it to simmer and cover. Cook for 15 minutes, stirring at intervals as you cook.

Take off the lid and stir in the corn, black beans, tempeh, pepper, and salt. Allow it to cook for 2-3 minutes.

Sprinkle with cheddar cheese and cook until the cheese melts on top.

Garnish with cilantro and serve.

82. SPICY BLACK BEAN SOUP

A very healthy recipe that you can prepare with canned beans. I owe its deliciousness and unique flavor to the Cuban spices. This soup is 100% vegetarian and gluten-free. You will get 6-8 servings from this recipe, and you can freeze the leftover.

Prep time: 10 minutes| Cook time: 45 minutes| Total time: 55 minutes| Servings 6| Category Soup, vegan

Ingredients
Two tablespoons of extra-virgin olive oil
Two medium-sized yellow onions, chopped
3 finely chopped celery ribs
A large carrot, peeled and sliced thinly
6 minced or pressed garlic cloves
41/2 teaspoons of ground cumin
Red pepper flakes – ½ teaspoon
4 cans of black beans, rinsed and drained
Four cups of low-sodium vegetable broth
¼ cup of chopped fresh cilantro

2 teaspoons of sherry vinegar or fresh lime juice

Freshly ground black pepper and sea salt to taste

For garnishing: extra cilantro, diced avocado, tortilla chips, and thinly sliced radishes.

Preparation

Heat the olive oil over medium heat until it shimmers. Add the celery, carrot, onions, and some sprinkle of salt. Cook, and stir intermittently until the vegetables soften. This should take 10-15 minutes.

Stir in the cumin, garlic, and red pepper flakes. Allow it to cook until fragrant. This won’t take more than 30 seconds. Pour in the broth and the beans and allow it to simmer over medium-high heat. Cook, and regulate the heat as necessary so that it simmers gently. Continue cooking until the beans becomes tender and the broth flavorful. This should take at least 30 minutes.

Turn 4 cups of the soup into a blender, fasten the lid securely and blend until it smoothens.

Turn the pureed soup back into the pot, stir in the lime/vinegar juice, cilantro, pepper and salt to taste. Serve.

83. VEGETARIAN WHITEBEAN MEATBALLS

Meatballs for a vegan? They’re vegetarian meatballs which technically means they’re not meaty in any way. But who cares?

Prep time: 15 minutes| Cook time: 40 minutes| Total time: 55 minutes

Ingredients

½ cup of rolled oats

Two cans of white Cannellini beans, drained and rinsed

Four sundried tomatoes rehydrated with hot water, mince finely

½ small onion, minced finely
2 cloves of minced garlic
One egg
¼ cup of finely chopped basil leaves
One and a half teaspoon of dried oregano
¼ cup of finely minced Italian parsley
Salt – ½ teaspoon

Six tablespoons of finely grated parmigiano Reggiano cheese

½ teaspoon of pepper
One spaghetti squash
Two teaspoons of olive oil
2 zucchini spiralized into thin noodles
A liter of low sugar marina pasta sauce
Finely minced Italian parsley
Parmigiano Reggiano cheese for garnishing
Preparation

Preheat your oven to 3500 F. place a silicon baking mat or a baking sheet lined with parchment paper into the oven so that it preheats.

Pulse the oats in a food processor until it changes into a rough powder. Add the tomatoes, beans, onion, parsley, garlic, egg, basil, cheese, balsamic, pepper and salt, and puree until it smoothens and mixes well.

Roll the mixture into two tablespoon balls and bake for 15 minutes on the baking sheet.

Slice the spaghetti squash in half and place in a dish with an inch of water. The dish must be microwave safe.

Microwave on high for ten minutes, or until it strings with ease when the squash is scraped with a fork.

Preheat a non-stick skillet over medium heat and add the olive oil. Add the meatballs gently and allow it to brown on all sides. Take then out from the pan.

Place the zucchini noodles in the pan and toss until it is completely coated and lightly cooked. This should take two minutes or so.

Turn the pasta sauce into the pan and heat it. Add the spaghetti squash and toss so that it coats.

Serve the meat balls and noodles in four bowls. Top with extra sauce, parsley, and Parmigiano Reggiano cheese.

84. SIMPLE GLUTEN FREE EGGPLANT PARMESAN

Prep time: 15 minutes| Cook time: 60 minutes| Total time: 1 hour 15 minutes| Servings: 6| Category entrée

Ingredients
Two eggs
Two small eggplants
3 ounces of shredded parmesan
2/3 cup of almond flour
3.5 ounces of shredded mozzarella
Ground black pepper and salt to taste
A jar of marinara sauce
Preparation
Heat the oven to a temperature of 3500 F

Slice the eggplant into 1/3” slices. Turn into a colander and sprinkle with salt. Toss and add more salt so that all the slices get salted. Set aside for 5-10 minutes.

Using a paper towel, pat the eggplant slices dry.

Break the two eggs in a small bowl and stir with a fork. Combine the almond flour and parmesan cheese.

Spray some cooking spray on two baking sheets. Dip each slice of eggplant in the eggs and place on the parmesan/flour mixture and coat. Transfer to the baking sheet. Do the same with each slice.

Bake the slices of eggplant for 15 minutes on each side.

Spread 1/3 cup of marina sauce on the bottom of a pan. Place the eggplant slices in layers and top with mozzarella cheese and ½ of the sauce. Add another layer of eggplant slices and top with the remainder of the sauce and the mozzarella cheese.

Bake for some minutes (20-25) or until the sauce bubbles and the mozzarella cheese melts.

85. SPICY ASIAN STYLE SWEET POTATO NOODLES

Just some veggies and sweet potato noodles cooked in an Asian style peanut sauce.

Prep time: 15 minutes| Cook time: 20 minutes| Total time: 35 minutes| Servings 4

Ingredients
One tablespoon of oil
One teaspoon of minced garlic
One red bell pepper, cut into strips
Two onions, sliced.
Two small carrots, grated
Two tablespoons of low sodium soy sauce
Two tablespoons of sesame oil
A tablespoon of rice wine vinegar
Two tablespoons of peanut butter
A tablespoon of minced ginger
Minced chili – ½ teaspoon

Two tablespoon of vegetable/chicken stock, water

A cup of frozen peas

Two medium sweet potatoes, grated/spiralized into noodles

A tablespoon of chopped coriander
Juice from ½ lime
Some crushed peanuts to garnish
Preparation

Heat the oil over medium heat in a non-stick frying pan.

Add the onion when the oil is heated. Allow it to cook for a few minutes, and then add the carrots, garlic, and bell peppers. Allow it to cook for ten minutes over low heat or until the vegetables are softened.

Mix the soy sauce, sesame oil, rice wine, chili, ginger, peanut butter, and chili until they are well combined.

Stir the sauce into the vegetables. Then throw in the sweet potato noodles and toss gently to coat in the sauce. Add the peas, cover partially and cook over gentle heat for an average of ten minutes.

Stir in the lime juice and cilantro.

Serve in plates and sprinkle with the crushed nuts.

86. TERIYAKI TOFU SHEET PAN DINNER

Vegan or not? This is one recipe the whole family must not miss. Make this gluten-free and vegan dinner in one pan.

Prep time: 10 minutes| Cook time: 45 minutes| Servings 4

Ingredients

2 tablespoon of olive oil

A 14 oz pack of extra firm tofu, drained, pressed, and cubed

Broccoli florets – 2 cups
1/3 head of purple cabbage, sliced
One cup of shredded carrot
A red bell pepper, diced
Pepper and salt to taste
¼ cup of water
Teriyaki sauce
Cornstarch – one teaspoon
½ cup of soy sauce
Two tablespoons of rice vinegar
A tablespoon of maple syrup
A tablespoon of minced garlic
A teaspoon of ginger
A tablespoon of sriracha
Sesame seeds and green onions for garnish
Preparation
Preheat your oven to 3500 F

Drizzle some olive oil over your sheet pan. Place the ingredients on the pan in rows – chopped tofu, purple cabbage, broccoli florets, diced bell peppers, and shredded carrots. Toss gently, then sprinkle salt and pepper. Allow it to bake for 35 minutes.

Mix cornstarch and water in a small bowl and slur together. Add the rice vinegar, soy sauce, maple syrup, ginger, garlic, and sriracha, and mix well.

After baking for 35 minutes, take the sheet pan out from the oven and drizzle the teriyaki sauce. Toss the whole combination gently to coat and the bake for ten more minutes.

Remove from the oven after baking and serve over quinoa, rice, or kale. You may top with sesame seeds and green onions.

87. VEGAN SAUSAGE AND KALE PASTA

You’ll be happy to try this during the national vegetarian week. What’s more? You can whip it up in just 25 minutes.

Prep time: 5 minutes| Cook time: 20 minutes| Total: 25 minutes| Yield: 4| Category entrée.

Ingredients
2 tablespoon of olive oil
A teaspoon of fennel seeds
One red onion, sliced finely
A clove of garlic, crushed

Four cauldron Lincolnshire vegetarian sausages

A 400g can Napolina chopped tomatoes
¼ teaspoon of dried chili flakes
Two teaspoon of red wine vinegar
Fusilli or farfalle pasta – 300g
100g of Grower’s selection sliced curly kale
Preparation

Heat the olive oil in a large pan. Slightly crush the fennel seeds so that its flavor is released. Add the crushed seeds to the pan along with the garlic and onion. Fry for 3 minutes over medium heat until the onions softens but doesn’t brown.

Slice the sausages to a thickness of about 1cm. Add the sausages to the pan along with the chili flakes, vinegar, and tomatoes.  Allow the sauce to boil, then simmer for ten minutes. Do not cover while simmering.

Cook the pasta as instructed on the pack. Add in the kale just two minutes before the pasta is done cooking.

Drain the pasta and kale. Add to the pan containing the sausage sauce and toss so that it coats well. Serve at once with a sprinkling of ground black pepper.

88. ITALIAN FARRO SOUP

Warm up with this hearty farro soup filled with vegan-friendly protein and fiber.

Prep time: 10 minutes| Cook time: 50 minutes| Total time: 60 minutes| Category entrée.

Ingredients
100g farro
125g of pinto beans
A liter of vegetable stock
One onion, diced
One carrot, chopped
One celery, chopped
One tablespoon of tomato paste
One sprig of fresh rosemary
Two tablespoons of extra virgin olive oil
Freshly ground pepper and salt to taste

Roughly chopped flat parsley leaf for garnishing.

Preparation

Soak the pinto beans overnight in cold water, and then boil in 1.5 liters of salted water.

Blend half of the beans, then set both the blended and the whole beans aside.

Heat the oil, and then fry the carrot, onion, and celery in it until it softens.

Add the tomato sauce and cook for two minutes.

Turn the farro into the pan, then pour over the vegetable stock.

Season with rosemary and salt, and then simmer for 40 minutes.

Add the whole beans into the pan and stir in the blended beans. Cook for five more minutes.

Serve with chopped parsley.

89. VEGAN TACO PASTA

This taco pasta is heavily imbued with the flavor of traditional tacos, although in casserole form. Enjoy your vegan dinner packed with pasta shells, soyrizo, and veggies.

Prep time: 10 minutes| Cook time: 20 minutes| Total time: 30 minutes| Servings 6

Ingredients
8 oz pasta
2 tablespoon of olive oil
½ red onion chopped
One green bell pepper chopped
One red bell pepper chopped
One diced jalapeno
A packet of taco seasoning
6 oz soyrizo
½ cup of chunky salsa
A cup of water
4 oz of vegan cream cheese

A teaspoon of Better Than Bouillon No Beef Base*

Optional ingredients for topping: lime wedges, cilantro, avocado, and hot sauce.

Preparation

Boil a pot of water. Add some pasta and cook as directed on the packaging. Drain and set aside.

Heat the olive oil over medium heat. Add the bell peppers, red onion, taco seasoning and jalapeno to the heated oil and sauté until they’re soft. This should take no more than 8 minutes.

Push the sautéed vegetables to one side of the pan and then put the soyrizo. Use a wooden spoon to crumble and cook for three more minutes. Combine the soyrizo and the veggies.

Add the water, salsa, cream cheese and bouillon to the pan and stir so that it combines well.

Add your already-cooked pasta and toss so that it coats evenly.

Serve with the toppings.

90. VEGAN BASIL AND ARTICHOKE SHIRATAKI FETTUCINE PASTA

Ingredients
Servings 4
For Sauce :
½ teaspoon of black pepper
1 ¼ pine nuts
½ teaspoon of Himalayan pink salt
¾ cups of homemade almond milk
1 tablespoon of extra virgin olive oil

2 tablespoons of lemon juice (freshly squeezed)

2 cloves of garlic (freshly crushed)
2 tablespoons of nutritional yeast
For Noodles :
2 packs of Shirataki Fettuccine Pasta
For Add-ins :
A 14-ounce can of artichoke hearts
8 fresh basil leaves
Cooking Directions

Cook Fettuccine pasta according to instructions on the package and set aside.

Chop artichokes into small pieces.

Chop basil into long strips.

Combine all sauce ingredients in a Vitamix blender and blend until smooth and creamy.

Pour sauce ingredients in a bowl and stir in your pre-cooked noodles.

Add basil and artichokes to the bowl and stir.

Toss until everything is evenly distributed.

Serve garnished with chopped basil.

Enjoy.

91. VEGAN TACO ‘MEAT’ WITH SALAD

Ingredient
Servings 1
1 teaspoon of chili powder
2 cups of walnuts
1 teaspoon of chipotle powder
10 teaspoons of extra virgin olive oil
1 teaspoon of cumin powder
½ teaspoon of Himalayan pink salt
Cooking Directions

Combine all ingredients in a food processor and process until walnuts are broken down into very small chunks (not smooth).

Add seasonings to taste.

Serve with preferred salad.

92. CILANTRO AND LIME CAULIFLOWER RICE

Ingredients
Servings 1
Cauliflower Rice :
2 cups of cauliflower rice
1 tablespoon of avocado oil
½ teaspoon of ground black pepper
2 tablespoons of lime juice
1 teaspoon of Himalayan pink salt
2 tablespoons of lime juice
Mix-in :
¼ cup of fresh cilantro (chopped)
Cooking Directions

Place a skillet over medium heat and allow it to heat up.

Add cauliflower rice ingredients to the pan and sauté for 5 minutes. Add seasoning to taste.

Remove the pan from heat and stir in cilantro until evenly distributed.

Serve and garnish with extra cilantro.

93. SHIRATAKI ANGEL HAIR PASTA WITH CREAMY CHIPOTLE AVOCADO SAUCE

Ingredients
Servings 2
For Pasta :
2 packs of Shirataki Angel Hair Pasta
For Sauce :
½ teaspoon of Himalayan Pink Salt
2 avocados
1 teaspoon of ground chipotle powder
2 tablespoons of lime juice
¼ cup of extra virgin olive oil
Cooking Directions

Prepare Angel Hair Pasta according to the ingredients on the package.

Combine all sauce ingredients in a Vitamix blender and process until smooth.

Add seasoning to taste.

Pour sauce ingredients in a bowl, add pasta and toss until evenly coated.

Serve and garnish with fresh cilantro.

94. DR. GROUP’S LIVER CLEANSE SOUP

Ingredients
Servings 3
½ teaspoon of black pepper
3 cups of purified water
½ teaspoon of ground oregano
2 beets (diced)
½ teaspoon of ground turmeric
1 cup of vegetable broth
1 teaspoon of Himalayan pink salt
2 carrots (sliced)
2 bay leaves
2 cups of broccoli
Juice of ½ lemon (freshly squeezed)
1 red onion (diced)
10 cloves of garlic
Cooking Directions

Place a pot over medium heat and add all ingredients. Bring to a boil

Reduce heat to low and allow simmer for an hour.

Add seasonings to taste.

Serve.

95. MUSHROOM CAULIFLOWER RICE RISSOTTO

Ingredients
Servings 2
½ teaspoon of organic sage (ground)
4 cups of cauliflower rice

1 ½ cups of organic baby Bella mushrooms (diced)

1 teaspoon of organic pepper (ground)
½ cup of organic red onion (diced)
1 teaspoon of Himalayan pink salt
2 cloves of garlic (crushed)
2 tablespoons of extra virgin olive oil

1 can of organic full-fat coconut milk (refrigerated overnight)

Cooking Directions

Place a skillet on medium heat and add all ingredients except coconut milk and cauliflower rice. Cook until mushrooms and onions turn soft.

Remove coconut milk from the fridge and carefully scoop out the top hardened part. Save the liquid for future use.

Pour the coconut fat and cauliflower rice in the skillet and stir well to combine.

Allow simmer until cauliflower is softened.

Add seasoning.

Serve.

96. PUMPKIN SPICE CAULIFLOWER RICE SOUP

Ingredients
Serving 4
A 13.5 ounce can of coconut milk
4 cups of riced cauliflower
½ teaspoon of ground black pepper
½ cup of red onion (diced)
1 teaspoon of Himalayan pink salt
1 clove of garlic (freshly crushed)
1 teaspoon of dried rosemary
2 tablespoons of extra-virgin olive oil
1 teaspoon of dried rosemary
2 teaspoons of pumpkin spice
Cooking Directions

Place a skillet over medium heat and add oil to heat up.

Add garlic, onion, salt, rosemary and pepper; sauté for 2
minutes.

Add cauliflower rice to the pan and mix.

Pour all of the coconut milk in the pan and add your pumpkin spice. Stir well.

Add your preferred seasoning.

Allow simmer until cauliflower rice is softened.

Garnish with some dried rosemary and black pepper.

Serve.

97. OVEN-BAKED OKRA BITES

Ingredients
Servings 4
For Bread Crumbs :
¼ teaspoon of garlic powder
¼ teaspoon of Himalayan pink salt
¼ cup of almond flour
¼ teaspoon cayenne pepper
¼ cup of nutritional yeast
For Okra :
2 tablespoons of avocado oil
12 okra pods (sliced)
Cooking Directions
Pre-heat your oven to 425F.

Combine all the ingredients for the breadcrumbs in a small bowl, add seasoning and mix.

Trim off the ends off your okra pods and cut into ¼ inch slices.

Pour sliced okra in a bowl and add a tablespoon of avocado oil. Toss so the oil coats the okra.

Scoop half of your breadcrumb mixture and add to the bowl of okra. Toss gently until evenly distributed.

Add a tablespoon of oil to the bowl of breaded okra and toss once more. Be gentle so that the already coated okra is not affected.

Add the rest of the breadcrumb mixture to the bowl and toss once more to coat evenly.

Pour coated okra slices in a baking pan lined with parchment paper.

Place in your pre-heated oven and bake for 10 minutes.

Remove from the oven, flip and bake for another 10 minutes.

Serve warm.

98. CREAMY MUSHROOM SOUP

Ingredients
Servings 4
2 teaspoons of avocado oil
½ cup of red onions (diced)
1 cup of Shiitake mushrooms
1 cup of vegetable broth
1 cup of baby bella mushrooms (diced)
½ teaspoon of dried thyme
1 13.5 ounce can of full-fat coconut milk
½ teaspoon of black pepper (ground)
1 clove of garlic (freshly crushed)
½ teaspoon of Himalayan sea salt
1 tablespoon of coconut aminos
Cooking Directions

Place a saucepan over medium heat and add avocado oil to heat up.

Toss mushrooms, black pepper, Himalayan salt, mushrooms, onions and thyme in the pan. Sauté for 3 minutes.

Pour in your coconut milk, vegetable broth, and coconut aminos. Stir.

Add seasoning and reduce heat to low.

Allow simmer for 12 minutes.

Serve and garnish with some extra slices of mushrooms and chopped green onions.

99. CREAM OF ASPARAGUS SOUP

Ingredients
Servings 4
For Sautéed Veggies :
1 teaspoon of ground pepper
12 stalks asparagus
1 teaspoon of Himalayan pink salt
1 cup of onion (diced)
2 teaspoons of extra virgin olive oil
3 cloves of garlic (freshly crushed)
Add ins :
1 can of full-fat coconut milk
1 cup of vegetable broth
Cooking Directions
Chop onions and asparagus.

Place a skillet over medium heat and add olive oil to heat up.

Add garlic, onions, Himalayan salt and asparagus; sauté until asparagus and onions are tender.

Pour coconut milk and vegetable broth in a Vitamix blender.

Pour sautéed vegetable mix in the blender and change to ‘soup’ setting. Blend on high until smooth and creamy.

Pour everything back in the skillet and warm for a few minutes.

100. BAKED KALE CHIPS

Ingredients
Servings 4
½ teaspoon of Himalayan pink salt
10 cups of Kale (destemmed)
2 tablespoons of nutritional yeast
1 tablespoon of pure avocado oil
Cooking Directions
Pre-heat your oven to 350F.

Shred your kale into bite-sized pieces. Pour in a large mixing bowl.

Drizzle avocado oil over kale making sure to distribute evenly.

Sprinkle salt and yeast over it.

Arrange on baking sheet and bake at 350 for 8 minutes.

Serve.

101. CHEESY OVEN-BAKED MUSHROOMS

Ingredients
Servings 2
1 cup of almond milk

2 cups of baby bella mushrooms (remove stems and slice)

For Seasoning :
½ teaspoon of Himalayan pink salt
½ cup of almond flour
½ teaspoon of garlic powder
½ cup of nutritional yeast
½ teaspoon of ground cayenne pepper
Cooking Directions
Pre-heat your oven to 425F.

Combine all seasoning ingredients in a bowl and stir well.

Add salt, garlic and cayenne pepper to taste.

Line a baking pan with parchment paper.

Dip each sliced mushroom in a bowl of almond milk and then dip it in a bowl of seasoning. Make sure it is coated well.

Place each coated mushroom on a baking dish and bake for 10 minutes.

Flip and bake for another 10 minutes.

Serve.

102. SWEET POTATO TOAST

Ingredients
Servings 8
1 large sweet potato

Toppings: Chia seeds, scrambled tofu, goji berries

Cooking Directions

Cut sweet potato into ¼-inch thick slices.

Turn your toaster on and set on high.

Toast each potato slice for 5 minutes until both sides are well cooked.

Serve with toppings to taste.

103. THE ULTIMATE PLANT PARADOX MEATLOAF

Ingredients
Servings 10
1 pound of grass-fed beef (ground)
6 tablespoons of cassava flour
1 pastured egg
1 medium yellow onion (finely chopped)
6 tablespoons of cassava flour
1 small parsnip (grated)
2 big stacks of celery (chopped)
1 teaspoon of pepper
1 small sweet potato (peeled and grated)
1 teaspoon of salt
6 tablespoons of cassava flour
1 tablespoon of dried oregano
2 tablespoons of dried parsley
Avocado oil
1 bunch of mature spinach
Cooking Directions
Pre-heat your oven to 350F.
Line 3 small loaf pans with parchment paper.

Place a sauce pan on medium heat and add avocado oil to heat up.

Add celery and chopped onion. Sauté until tender (5 minutes).

Add spinach and cook until wilted.

Add sweet potato and parsnip. Stir well.

Add one teaspoon of water and mix.

Pour everything in a mixing bowl and allow cool up.

Add all other ingredients and mix well.

Pour the mix in the prepared meat loaf pan.

Bake in the oven for 45 minutes.

Slice and serve.

104. TARRAGON CHICKEN SALAD WITH CRANBERRIES AND AVOCADO MAYO

Ingredients
Servings 4
Juice of ¼ lemon (freshly squeezed)
2 chicken breasts (pasture-raised)
½ cup of avocado mayonnaise
Lemon rinds
Salt and pepper
Avocado oil

2 heaped tablespoons of finely chopped tarragon

2 stacks of finely chopped celery
Handful of unsweetened cranberries
Coking Directions
Pre-heat your oven to 370F.
Place your chicken breasts in a Pyrex pan.

Drizzle lemon juice and avocado oil over the chicken.

Sprinkle some pepper, salt and a few lemon rinds on top of the chicken.

Cover the Pyrex dish with aluminum foil and place in the oven. Bake for 3o minutes.

Remove from oven and cut into smaller pieces.

Chop your tarragon into small pieces. Do the same for the celery and cranberries.

Mix chopped veggies with chopped chicken. Stir well to combine.

Add lemon juice, salt and pepper to taste, avocado mayonnaise, and some extra virgin olive oil. Mix well.

Serve.

105. LECTIN-FREE BOURBON CHOCOLATE PECAN PIE

Ingredients
Servings 8
For Filling :
3 ounces of 95% dark chocolate (chopped)
1 cup of sweet potato (puree)
1 tablespoon of granulated monk fruit
2 pasture-raised eggs
5 teaspoons of bourbon
8 tablespoons of pecan butter
1 cup of roasted pecans (roughly chopped)
Half raw pecans (toppings)
1 teaspoon of vanilla
For Crust :
1 pastured egg (whole)
1 egg white (for egg wsh)
1 cup of almond flour
¼ teaspoon of fine sea salt
½ cup of coconut flour
½ cup of cubed butter
½ cup of tapioca starch
Some extra tapioca starch for kneading
Cooking Directions
Pre-heat oven to 350F.

Combine almond flour and coconut flour in a bowl and mix. Add salt and mix well to incorporate.

Pour the flours in a food processor and add cubed butter. Pulse until it forms dough.

Remove dough and make into 2 separate balls.

Flatten out each ball and cover with plastic wrap.

Place in your refrigerator for 30 minutes.

Grease your baking dish.

Remove dough from the refrigerator and dust with tapioca flour.

Place the crust in between two parchment papers and use a rolling pin to flatten it out. Repeat for both sets of crust.

Remove flattened dough from parchment paper carefully and place it in your baking dish.

Use your fork to poke some holes in the dough.

Use the egg wash to wash the edges of the dough.

Place in your oven and bake for 7 minutes while you prepare the filling.

To prepare filling, beat your eggs in a bowl and add your monk fruit sweetener. Beat until well incorporated.

Mix in your bourbon, sweet potato, and vanilla and pecan butter. Mix everything until creamy.

Add roasted pecans and chopped chocolates.

Remove the baked crust from the oven and add your prepared filing on top of one crust.

Add half-roasted pecans on top.

Place the second crust on the first one to cover up the filling.

Bake for 10 minutes.

Serve.

106. PLANT PARADOX CURRIED SARDINES IN RADICCHIO CUPS

Ingredients
Servings 4
For Curry Mayo Sauce :
2 tins of sardines canned in water
1 heaped teaspoon of goat yoghurt
¾ cups of avocado mayo
½ teaspoon of turmeric powder
2 tablespoons of apples (chopped)
1 teaspoon of curry powder
2 tablespoons of red onion (finely chopped)
2 tablespoons of pear (finely chopped)

2 tablespoons of capers (rinsed and patted dry)

Toppings :
2 hard-boiled eggs
Few slices of watermelon radish
Extra virgin olive oil

Few radicchio leaves (washed, patted dry and cut in half)

Parsley
Pepper
Cooking Directions

Drain sardines of water and pour the fish in a mixing bowl.

Add all sauce ingredients and mix together.

Scoop some of the sardine mix and pour inside each radicchio boat.

Add toppings.

Serve and enjoy.

107. CAULIFLOWER GRATIN WITH PECANS AND CARAMELIZED LEEKS

Ingredients
Servings 6
1 tablespoon of balsamic vinegar

1 large head of cauliflower (washed and cut into large-sized florets)

2 big leeks (cut in half and patted dry)
1 cup of heavy cream
3 ounces of grated Gruyere cheese
1 nutmeg (freshly grated)

½ cup of ground pecans (dry roasted and ground)

A handful of parmesan

Salt and pepper to taste

Cooking Directions

Pre-heat your oven to 375F.

Boil cauliflower florets for 7 minutes.

Drain and pour in a baking dish.

Add Gruyere cheese, salt, pecans, pepper, and nutmeg. Mix.

Place baking dish in oven and bake for 30 minutes.

Slice your leeks in half.

Place a saucepan over medium heat and add avocado oil to heat up.

Reduce heat to low and add leeks.

Continue to stir-cook leeks. It should take about 25 minutes to caramelize.

Serve cauliflower with caramelized leeks on top.

Enjoy.

108. NIGELLA’S NEW ORLEANS COLESLAW

Ingredients
Servings 4
1 tablespoon of apple cider vinegar
½ medium white cabbage (finely sliced)
1 tablespoon of extra virgin olive oil
¼ small red cabbage (finely sliced)
5 tablespoons of avocado mayonnaise
2 medium carrots (grated)
1 handful of slightly roasted pecans
2 celery stalks (finely sliced at angle0
5 spring onions (sliced at an angle)
Salt and pepper to taste
Cooking Directions
Pre-heat your oven to 350F.

Place pecans in a baking dish and place in the oven. Roast for 8 minutes.

Mix the roasted pecans with the rest of the ingredients.

Add salt and pepper to taste.

Add mayo and apple cider vinegar.

Serve.

109. PURPLE SWEET POTATO PUREE

Ingredients
Servings 4
1 tablespoon of extra virgin olive oil
2 medium-sized purple sweet potatoes
Fresh rosemary (a few small stems)
2 tablespoons of French butter
Himalayan pink salt to taste
A drizzle of lime juice
Cooking Directions

Boil your potatoes in a pot filled with water (water should cover the potatoes slightly).

Toss potatoes in a bowl and mash.

Add pepper, salt and butter.

Serve mashed potatoes topped with fresh rosemary, French butter, drizzle of lime juice, and some extra virgin olive oil.

110. ORANGE CRANBERRY MUFFINS

Ingredients
Servings 3
½ cup of dried, unsweetened cranberries
3 large pastured omega-3 eggs
1 tablespoon of orange zest
¼ teaspoon of baking soda
¼ cup of xylitol
¼ cup of extra virgin coconut oil (melted)
¼ cup of coconut flour
1 tablespoon of orange zest
¼ teaspoon of iodized salt
Cooking Directions
Pre-heat your oven to 350F.
Line a 6-cup muffin tray with paper liners.

Combine baking soda, coconut flour, coconut oil, xylitol, orange zest, eggs and salt in your food processor. Process until smooth.

Add cranberries to the blended mix and stir.

Pour the batter into your prepared muffin trays and place in the oven. Bake for 20 minutes.

Serve.

111. BROCCOLI CHEDDAR SOUP

Ingredients
Servings 4
1 cup of goat’s milk Cheddar (shredded)
3 cloves of garlic (minced)
1 yellow onion (minced)
2 cups of broccoli florets
2 cups of vegetable broth
1 tablespoon of sea salt and black pepper
2 ribs of celery (diced)
1 cup of coconut cream
¼ cup of extra virgin olive oil
Cooking Directions

Place a large soup pot over medium heat and add olive oil to heat up.

Add onion celery, broccoli, pepper, and salt and garlic powder. Stir and cook until veggies are tender.

Add broth and coconut cream. Stir and add ¾ of goat cheddar. Stir until goat cheddar is completely melted.

Serve topped with some goat cheese cheddar and chopped green onions.

Enjoy.

112. CHICKEN CUTLET WITH CILANTRO DIPPING SAUCE

Ingredients
Servings 1
2 cups of cilantro (chopped)
¼ teaspoons of sea salt
1 tablespoon of avocado oil
¼ cups of extra virgin olive oil

1 pastured chicken cutlets (cut into thin strips)

Cooking Directions

Place a small skillet over medium heat and add avocado oil to the skillet.

Pour your chicken strips in the skillet and sprinkle sea salt over it. Sauté chicken for 5 minutes.

Remove sautéed chicken from pan and set aside to cool.

To make your cilantro dipping sauce, add your olive oil and cilantro to a high-powered blender and add sea salt. Blend on high until very smooth. Pour the sauce into a serving bowl.

Serve chicken with cilantro dipping sauce.

113. SHRIMP AND BROCCOLETTI STIR-FRY OVER TOASTED SESAME CAULIFLOWER RICE

Ingredients
Servings 4
¼ cups of unsalted vinegar
½ cauliflower head (riced)
¼ cups of unsalted vegetable broth

1 tablespoon of toasted sesame seeds with some extra for serving

A 10-ounce bag of Broccoletti
3 tablespoons of avocado oil
1 tablespoon or 2–inch piece of fresh ginger
1 pound of wild-caught large shrimp (raw)
1 teaspoon of garlic (minced)
1 bunch of scallions (sliced)
Cooking Directions

Pour cauliflower rice in a microwave-safe dish and steam for 5 minutes.

Place a large skillet over medium heat and add 1 tablespoon of avocado oil.

Add the shrimps to the skillet and stir-cook for 3 minutes.

Remove shrimps to a clean plate and set aside.

Pour the rest of the avocado oil in the skillet and add ginger, scallions, and broccolleti. Stir-cook for 9 minutes.

Add vegetable broth, and vinegar, and stir-cook to allow the sauce coat the vegetables.

Serve steamed cauliflower rice and stir-fry over it.

Garnish with sesame seeds.

114. APRICOT-BALSAMIC GLAZED CHICKEN CUTLETS AND SALAD WITH BASIL PESTO DRESSING

Ingredients
Servings 4
1 head of butter lettuce (tear into pieces)
¼ cup of apricot preserves (sugar-free)
2 tablespoons of fresh lemon juice
¼ cups of Balsamic Vinegar
2 1-inch cubes of Parmigiano-Reggiano
½ teaspoon of ground ginger
¼ cups of walnuts
Himalayan sea salt
1 cup of fresh basil leaves
Avocado oil
½ cup of extra virgin Olive oil
8 pieces of pastured, chicken cutlets
Cooking Directions
Pre-heat your grill to medium-low heat.

Combine vinegar, apricot preserves, ginger, and ¾ teaspoons of sea salt in a large bowl. Remove ¼ of the mixture and set it aside.

Pour the cutlets in the bowl and toss to coat.  Set aside for 10 minutes.

Combine lemon juice, olive oil, pine nuts, basil, and cheese in a blender and pulse until well blended.

Grill cutlets for 14 minutes while basting the cutlets occasionally with the ¼ cup of vinegar-apricot preserve mixture you set aside earlier when you are 10 minutes into the grill.

Divide the lettuce amongst serving plates and sprinkle basil-pesto vinaigrette on top. Serve with chicken cutlets.

115. GRILLED CHICKEN, MUSHROOM, AND LIMES WITH ZESTY CAULIFLOWER RICE

Ingredients
Servings 4
Lime wedges for garnish
1 cauliflower head (riced)
A little olive oil for the grill
Zest of one lime
Black pepper and Himalaya sea salt to taste

¾ pounds of Chicken thighs (boneless, skinless and cut into 1 ½ inch pieces)

½ teaspoon of ground cumin

2 Portabella mushrooms (cut into 1 ½ inch pieces)

2 limes (cut each one into 8 pieces)
1 small red onion (cut into 1 ½ inch pieces)
Cooking Directions

Pre-heat your grill with pan to medium-high heat.

Pour cauliflower rice in a microwave-safe dish with cover. Steam for 5 minutes and set aside for another 5 minutes.

Fluff cauliflower rice with a fork and fold in lime zest.

Combine ¼ teaspoons of black pepper, chicken, onions, ¾ teaspoons of salt, mushrooms, limes and onion in a bowl. Add olive oil and toss.

Oil your grill and grill pan lightly with a paper towel and grill your vegetable mixture and chicken in it while stirring occasionally.

Grill for 17 minutes.

Serve and garnish with cauliflower rice and lime wedges.

116. WILD YELLOWFIN TUNA WITH AVOCADO SALAD

Ingredients
Servings 4
2 cups of Arugula (loosely packed)
¼ cups of extra virgin olive oil
2 avocados (diced)
Juice and zest of half a lemon

4 pieces of wild-caught Yellowfin tuna steaks (1/4 pound each)

½ teaspoon of honey
Black pepper and Himalayan sea salt to taste
1 clove of garlic (minced)
1 teaspoon of Italian seasoning
1 small shallot (minced)
Cooking Directions

Combine shallot, oil, Italian seasoning, lemon juice, garlic, lemon zest, ¼ teaspoon of salt, 1/8 teaspoon of black pepper, honey, in a bowl and whisk well.

Arrange the tuna steaks in a shallow dish and rub ¼ cups of vinaigrette on both sides of the steaks. Leave in the refrigerator for 15 minutes.

Add the rest of the vinaigrette to a bowl and add arugula and avocados to the bowl. Toss and set aside.

Pre-heat your grill pan to medium high.

Add tuna steak to the grill and grill for 5 minutes.

Serve with avocado salad on the side.

117. SWISS CHARD FRITTERS

Ingredients
Servings 4
4 tablespoons of extra virgin olive oil
1 bunch of Swiss Chard (tear and steam)
Organic sour cream for serving
3 cloves of garlic (chopped)
½ cup of cassava flour
½ teaspoon of ground cumin
½ cup of cassava flour
Black pepper and sea salt to taste
2 ounces of goat cheese (crumbled)
Cooking Directions

Combine cumin, Swiss chard, ½ teaspoon of salt, garlic and ¼ teaspoon of black pepper in a blender and pulse until finely chopped.

Pour the mixture in a large bowl and add flour and goat cheese.

Use an ice-cream scoop and take some of the mixture and make it into flat ¼-inch thick flat patties.

Place a non-stick pan over medium heat and add oil. Heat oil up.

Add patties and cook for 4 minutes. Flip and cook for another 4 minutes.

Serve with sour cream.

118. DIJON SALMON CAKED WITH MINTY MILLET

Ingredients
Servings 4
2 tablespoons of Dijon Mustard
1 cup of millet
2 scallions (roughly chopped)
2 cups of organic vegetable broth

1 pound of wild Alaskan Sock-eye Salmon (skinned)

½ cup of Kalamata olives
2 tablespoons of extra virgin olive oil
Dijon mustard for serving
Black pepper and sea salt to taste
Cooking Directions

Pour millet in a saucepan placed over medium-high heat and add the broth. Mix and bring to a boil.

Reduce the heat to low and allow simmer for 20 minutes.

Mix in mint, olives, 1/2 teaspoon of salt, 1 tablespoon of olive oil, and ½ teaspoon of pepper.

Pat salmon with a paper towel to absorb excess water.

Toss salmon in a blender along with ¼ teaspoon of pepper, and ½ teaspoon of salt. Pulse until finely chopped.

Pour the mix in a bowl and add Dijon Mustard and half of your cooked millet. Mix and make into 8 patties.

Place a large non-stick frying pan over medium heat and add 1 tablespoon of olive oil.

Add patties to the pan and cook each side for 2 minutes.

Serve with the remaining millet and add some steamed veggies on the side.

Serve.

119. GRILLED SIRLOIN STEAK AND LEEKS WITH ARUGULA-OREGANO DRESSING

Ingredients
Servings 4
1 teaspoon of Himalayan sea salt

1 pound of grass-fed Sirloin steak (cut into 2)

2 tablespoons of water
¾ teaspoons of black pepper
2 tablespoons of red wine vinegar
6 tablespoons of extra virgin olive oil
1 garlic clove (coarsely chopped)
1 bunch of leeks (trimmed)
2 teaspoons of dried oregano
5 cups of baby greens
2 cups of baby arugula (loosely packed)
Cooking Directions
Pre-heat your grill to medium-high heat.

Sprinkle 1 tablespoon of oil over your steak and coat with pepper.

Grill steak one side after the other. Grill each side for about 6 minutes.

Remove grilled steak and set aside to cool.

Toss the leeks in a tablespoon of olive oil.

Place leeks over indirect grill heat and grill each side until charred and tender. Chop roughly.

Add oregano, arugula, vinegar, garlic, salt, the remaining oil, and water to a high-powered blender and blend until smooth.

Divide the greens, leeks and steaks amongst 4 serving dishes.

Drizzle arugula-oregano dressing on top.

Serve.

120. CASSAVA FLOUR TORTILLAS

Ingredients
Servings 2
1 cup of warm water
1 ½ cups of cassava flour
¼ cups of melted Italian butter
Cooking Directions

Pour the melted butter and water in a bowl and whisk together.

Add cassava flour and make into dough using your hands.

Make the dough into balls that are not sticky on all sides. You can add more flour to the sides to make it non-sticky.

Place a ball of dough in the middle of two parchment papers and use a rolling pin to flatten it out until it gets very thin. Be careful so you don’t rip the dough apart.

Place a nonstick skillet over medium-high heat but do not add oil. Let the skillet heat up for minutes (do not add oil).

Peel the parchment paper on top off the tortilla.

Flip the tortilla into the skillet with the parchment paper side up.

Allow the bottom side of the tortilla to cook for minute flip and cook the other side for another minute.

Serve with your Italian or French butter.

ABOUT THE AUTHOR

Alex Hall is a Consultant Cardiologist. He has a PhD in Cardiovascular Physiology plus MBBS/MBBCH from the Prestigious University College London (UCL).

You can email him on medicalresearch271@gmail.com