Every month we explore the who, what, where, when and why of an important topic so by the end of the month, you’ll have more information and confidence to make meaningful changes to eat and live better with IBD.

Much of our newsletter content in 2021 will focus on getting back to the basics.  

This month’s theme: Ultra-Processed Foods & IBD

Quick recap: Earlier this month, we introduced ultra-processed foods, provided a rationale for why everyone should limit or avoid them, gave you a list of ingredients to help you identify ultra-processed foods in your kitchen, told you more about the connection between ultra-processed foods and IBD, and offered some healthier swaps for favorite food products. Plus, Scott shared his rules for keeping ultra-processed foods out of his usual diet (most of the time).

Previously, on 'Ultra-Processed Foods and IBD' on WBF:

• Week 1: Ultra-processed Food is not Food
• Week 2: An occasional splurge is okay, but....
• Week 3: Rules for Living in a Processed Food World
• Week 4: Better than Reese’s Peanut Butter Cups

We’re wrapping up this series with some favorite recipes for homemade versions of favorite processed foods. 

Cherry Vanilla Soft Serve

Not only are most store-bought ice creams full of sugar, but they’re loaded with unrecognizable food additives. Fortunately, a food processor, a bit of frozen fruit and a few other simple ingredients are all you need to create a minimally processed, dairy-free, low-sugar alternative. 

If you love ice cream (even in the Winter!), then try out this Cherry Vanilla Soft Serve recipe. 

WHAT YOU NEED

• 4 medium-sized bananas, cut into 1-inch pieces and frozen
• 1 cup frozen cherries
• 1/2 teaspoon vanilla extract
• 1 tablespoon to 1/4 cup unsweetened plant based milk, as needed (e.g. oat milk) 
• 2 tablespoons mini dark chocolate chips

MAKE IT

1. In a food processor, combine banana, 3/4 cup cherries and vanilla extract.
2. Process until creamy, adding milk one tablespoon at a time as needed.
3. Chop remaining 1/4 cup frozen cherries.
4. Pulse in the chips and 1/4 cup chopped cherries.
5. Serve immediately.

Notes: You can substitute other frozen fruit for cherries. If cold temperatures don’t sit well with you, then swap out the frozen fruit for fresh and prepare a room temperature smoothie instead.

Bertina’s Granola

Quick caveat: This is a high-fiber, high roughage recipe as evidenced by the whole nuts and seeds. If you avoid high-roughage foods because of active IBD or risk of obstruction, you might try basic toasted oats with coconut chips, sliced almonds and/or raisins as tolerated.

Bertina says: I love munching on good healthy crunchy granola - either in my yogurt or on its own. Imagine my surprise when I learned how much sugar most pre-made granolas have?! So, I made my own. After experimenting with various recipes, this is my go-to granola recipe with much less sugar than store-bought ones. It’s one of my favorite things to make on a weekend to enjoy all week long. Once you make your own granola, there’s no going back!

Cooking notes:

• Mix and play with your favorite ingredients to make this recipe your own. You don’t like almonds? Try pecans instead! 
• Choose dried fruits that don’t have added sugar.

WHAT YOU NEED

• 5 cups organic rolled oats
• 1 cup coconut chips
• 1 cup sliced almonds
• ½ cup sunflower seeds
• ½ cup pumpkin seeds
• 1/4 cup maple syrup
• 1/2 cup extra virgin olive oil or coconut oil (melted)
• 1/2 cup raisins (I use golden)
• 1/2 cup dried fruit (I use diced apricots and cranberries)

MAKE IT

1. Toss together all the ingredients except for the dried fruit and raisins, coating as evenly as possible. Spread in a single layer on a full sheet tray. 
2. Bake in a 250˚F oven until dry and lightly golden. Be sure to mix the granola in the oven often, to allow for even baking and drying. 
3. Stir in dried fruit while granola is hot. Set aside and let it cool. For freshness, store in an airtight container and keep away from moisture. 
4. Enjoy!

Crispy Baked Sweet Potato Chips

Here’s a go-to chip recipe when you’re craving salty, crunchy potato chips. 

WHAT YOU NEED 

• 2 organic sweet potatoes (skin removed), sliced and soaked for 2 hours prior to baking (see how to make it)
• 2 tbsp coconut oil
• thyme seasoning
• Sea salt to taste

MAKE IT

1. Slice your sweet potatoes just under 1/8-inch thick with a mandolin slicer or very sharp knife. Soak the sliced sweet potatoes 2 hrs prior to baking. 
2. When ready to bake, preheat the oven to 325F.
3. Dry the sliced sweet potatoes and coat with coconut oil.
4. Sprinkle sweet potato slices with thyme and sea salt. 
5. Line baking sheet with parchment paper and place each slice on the pan (do not
6. overlap).
7. Bake in the preheated oven for 15 mins; flip and bake for 10 more minutes.
8. Allow chips to cool, and enjoy!

Colleen’s Sunbutter Bites

​I’m not much of a baker, but I love this super easy recipe for sunflower seed butter bites. What I love more is that each bite has just 1 teaspoon of sugar (4 grams). Sunflower seed butter is a terrific alternative for people who suffer from nut or peanut allergies. Plus, sunflower seeds are a great source of nutrients, including vitamin E and protein.

WHAT YOU NEED

• 1 cup unsweetened sunflower seed butter  
• 1/2 cup sugar 
• 1 egg
• 1 tsp vanilla extract (optional)
• Sea salt (optional)

MAKE IT

1. Preheat oven to 350F degrees and line one to two baking sheets with parchment paper.
2. Mix together sunbutter, sugar, egg and vanilla in a bowl until well combined.
3. Roll batter into 1 1/4-inch balls and place 1-inch apart on prepared baking sheets.
4. Flatten in criss-cross pattern with fork (optional) and sprinkle with salt (optional).
5. Bake treats for about 10 minutes, let rest for 5-10 minutes, and then transfer to a wire rack to cool.

Makes 24 small treats.

See you next month!

That wraps up this month’s newsletter series on highly processed foods and IBD. See you next week with a new theme for February!

As always, send us your feedback! We want to hear from you.

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Did you know that smoothies are one of the simplest and tastiest ways for people with inflammatory bowel disease to consume wholesome foods, including fruits, vegetables and other high-fiber foods, like nuts and seeds EVEN while following a “low-fiber” diet.

Learn everything you ever wanted to know in our book Smoothies to the Rescue!  

Check it out

Do you have a question or comment about these topics, or something else? Just reply with your to this email and it may appear in an upcoming newsletter.

In good health,

Colleen, Bertina & Scott

This newsletter is for informational purposes only and is in no way intended as medical counseling or medical advice. Results may vary