Simply Delicious: Low Acid Eating Made Simple is a fun, new blog & e-newsletter created by the IC Network for patients with interstitial cystitis, irritable bowel, GERD and anyone sensitive to acidic foods. We would like to thank AkPharma, Makers of Prelief for their sponsorship and helping countless patients eat more comfortably! Please share this newsletter with your friends and LIKE PRELIEF today at: http://www.facebook.com/prelief/

IC Friendly Summer Salads!

by Julie Beyer, MA, RDN

It’s almost summer and you know what that means; it’s time for salads! But, if you are a person with acid sensitivity you are probably asking yourself, “What can I put on my salads?” My answer is, “Plenty!” The fact is, salads don’t have to be acidic at all. The trick is to build the salad itself with a variety of ingredients that appeal to all of your senses so that you aren’t relying solely on the salad dressing for that burst of flavor.

Are you ready to experiment? Here are some ideas to try:

  • Use a variety of greens to add flavor and texture to your salad.
  • Toss chopped fresh herbs (cilantro, parsley, basil, oregano, fresh mint, or thyme) into the salad greens for a surprise burst of flavor in every bite.
  • Add sliced avocado to salads for a creamy texture.
  • Grow your own low-acid salad tomatoes. Ask your local nursery to suggest varieties that grow well in your area or visit local farmer’s markets to sample different types.   The small yellow pear tomatoes are a great start, low in acid and very sweet!
  • Top your salad with roasted onions, corn, bell peppers, zucchini, mushrooms, or summer squash for extra flavor and color.
  • Boost your salad’s flavor and nutrition by adding fruit. Mild apple or pear slices, blueberries, and dried fruit are all tasty choices.
  • Throw in some beans, legumes, nuts, or seeds for extra flavor, texture, and added protein and healthy fat.
  • Substitute blueberry juice, pear juice, or peach nectar for vinegar in homemade salad dressings.
  • Make creamy dressings starting with a base of mild yogurt or blended cottage cheese and adding fresh or dried herbs, garlic, onion powder, chopped fresh mint, lemon zest, and/or salt to taste.
  • Try herb-infused oils (available from the ICN Store: www.icnsales.com) or nut oils (almond, walnut, and coconut are sweeter choices) to add flavor and variety to your salads.
  • Finally, when in doubt, try using PRELIEF to lower the effect of the acidic foods on your body.  But I promise you, once you get used to designing these flavorful, colorful, and nutritious salads, you will never go back to plain old iceberg lettuce and vinaigarette again!

Recipe Extras!

Recipe 1 - Red, White and Blue Spinach Salad

Ingredients

  • 1 c. washed baby spinach leaves
  • 1 c. washed baby red bib lettuce, torn to bite size pieces
  • 1/2 c. fresh blueberries, washed and drained
  • 1/2 c. slivered almonds
  • 1/2 c. feta cheese (if desired)
  • 2 T. coarsely chopped fresh basil (if desired)

Combine spinach and red lettuce in large salad bowl. Sprinkle blueberries, almonds, and cheese over lettuce. (Hint: Even if you can’t have tomatoes, others you are serving the salad to may want them. Add a handful of tiny grape tomatoes to the salad that will be easy for you to push aside or avoid.) Drizzle with Basil Blueberry Non-Vinaigrette Salad Dressing:


Basil Blueberry Non-Vinaigrette Salad Dressing

Ingredients

  • 1 c. frozen blueberries, partially thawed
  • 1/2 c. organic, pure blueberry juice
  • 1/2 c. olive oil
  • 1 t. lemon zest
  • 1/2 t. sugar
  • 2 t. finely chopped fresh basil (may substitute thyme)
  • Pinch salt
  • Pinch white pepper as tolerated to taste

Place all ingredients in blender. Blend using one-second “pulses,” checking consistency after every couple of pulses.  May also be made without using frozen berries. Simply increase juice to 1 cup.


Recipe 2 - Creamy Macaroni & Broccoli Salad

Ingredients:

  • 4 cups cooked macaroni
  • 1/2 cup diced celery
  • 1/2 cup coarsely chopped broccoli
  • 1/2 cup diced red peppers
  • 1/2 cup diced carrots

Ingredients for Dressing:

  • 1/2 skim evaporated milk
  • 2 teaspoons cornstarch
  • 1/4 teaspoon basil
  • 1/4 teaspoon oregano
  • 1/4 teaspoon garlic powder
  • 2 tablespoons cream cheese (with bladder friendly ingredients)
  • 1 tablespoons feta cheese

Preparation:

Toss together macaroni and vegetables; set aside.

In a small saucepan, mix together second set of ingredients. Heat until thickened. Cool completely. Add the macaroni mixture. Serve chilled

 


Recipe 3 - Pear and Honey Coleslaw

Ingredients:

  • 1 hard (not ripe) pear
  • 2 c. shredded white and red cabbage
  • 1/2 c. shredded carrots
  • 1/2 t. finely chopped mint, if desired
  • 1/2 c. pear juice
  • 1/4 c. canola oil
  • 1 t. lemon zest
  • 1 T. honey
  • 1/2 t. sea salt
  • 1/4 t. pepper

Peel, core, and grate pear to equal 1/2 cup. Combine with cabbage and carrots. Place mint, pear juice, canola oil, lemon zest, honey, salt, and pepper in blender and mix until well blended. Pour immediately over vegetables and toss. Refrigerate a minimum of 4 hours, stirring occasionally to blend flavors. May also be served as a hot salad by microwaving for 30 seconds per serving.


About The Author

Julie Beyer MA, RDN is an internationally recognized expert on diet and interstitial cystitis. She is a dual graduate from Michigan State University with a Master’s degree in Health Communications and serves on the faculty of the University of Phoenix. Drawing on her personal experience with interstitial cystitis and her professional expertise as a registered dietitian, Julie is the author of three books about IC.

 

Our Generous Sponsor

Prelief Reduces Acid in Food

The IC Diet Project is made possible by the generous support of AkPharma, Makers of Prelief.  Prelief is an acid reducing food supplement that can help you enjoy some of the foods that you may be missing!  Prelief even takes the acid out of favorite foods containing “hidden” acid you aren’t aware of, like chocolate, baked beans, sherbets, yogurt and too many others to even name. Try Prelief for a week or two and see if there isn’t a difference you can feel. Buy it now!

 

The Simply Delicious Team

We admit it. We love to eat even though we all have IC. The authors know the in's and out's of eating low acid because we are fellow patients and activists, including: