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This nourishing recipe is:

  • Anti-inflammatory, easily digestible, and immune-boosting

  • Gluten free, dairy free, and night-shade free (they tend to exacerbate inflammation)

  • Cooked with mostly seasonally and locally available ingredients

  • Quick and easy to make  ​

 

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GRILLED CHICKEN-VEGGIE STIR-FRY

PREP: 15-20 MINS

Serves: Approximately 2

Ingredients:

  • Approximately ¼ cup of Coconut oil/sesame oil/avocado oil – I prefer sesame oil to grill tempeh as I don’t like the taste of coconut oil with tempeh

  • 1 medium size Carrot

  • 1 medium size sweet potato

  • 1 medium size Zucchini

  • 1 pack of Tempeh, cubed - marinate for 10-15 minutes in coconut aminos or tamari

  • *Protein alternative: egg or chicken both are generally tolerated by people with UC

  • 2 tsp of grated Ginger

  • 1 clove of Garlic, minced

  • 1 tsp Turmeric

  • 1 tsp of Curry powder

  • 1-2 sprigs of Cilantro leaves

  • 1 tsp salt or to taste

  • Water if needed

 

Preparation Steps:

  • Heat an iron skillet at medium heat and add 3-4 teaspoons of oil. 

  • Sauté/grill sweet potato and carrot until brown and soft not mushy (on the crispy side). 

  • Add oil as desired/needed.  Transfer them to another, preferably a bigger, skillet. 

  • Then grill/sauté Zucchini until it is done. 

  • Transfer it to the bigger skillet as well. 

  • Now, sauté onion until translucent and then add garlic and ginger and sauté a bit more. 

  • Once done, transfer them to the other skillet. 

  • Also, grill the marinated tempeh on another skillet or wait for onion/garlic/ginger to finish cooking. 

  • After transferring the grilled tempeh to the final skillet, heat it at low, and add salt and turmeric and curry powder. 

  • Mix well and add a little bit of oil or tiny bit of water as desired (too much water can make tempeh and the veggies mushy)

 

Condiments:

  • Sauerkraut or Kimchi – Organic store-bought/homemade

  • Dysbiosis of the gut is considered to be an important cause of disease progression in patients with inflammatory bowel disease (IBD).  Fermented foods can help balance gut bacteria. They also have a lot of beneficial probiotics that can help with digestion.  Sauerkraut/Kimchi are some of the fermented foods that can easily be added to meals (1)(6).

 

Final Step:

  • Drizzle the yummy Vegan Alfredo Sauce (see below) over the Grain-Free Grilled Chicken-Veggie Stir-Fry and enjoy it with 1or 2 tbs of store-bought/homemade Organic Sauerkraut or Kimchi. 

 

 

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DAIRY-FREE CREAMY ALFREDO SAUCE

Ingredients:

  • ¼ cup cashew nuts, soaked for 2-6 hours - *Can omit this in case of nut allergy and substitute with coconut milk

  • ½ of avocado

  • 1/3 cup of nutritional yeast

  • 2 tbs of lime or lemon juice

  • 1 clove of garlic, chopped

  • 2 tbs of olive oil or flax oil

  • 2 tsp of arrow-root starch

  • Optional - 2 tbs of ground flaxseed, if flax seed oil is not available for the omega-3 benefits

  • ½ cup of water

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Preparation Steps:

  • Add all the ingredients to a high-speed blender or in a food processor and blend them well into a creamy texture.

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***If you know people who are suffering from this condition, please feel free to share with them.  By sharing you are helping another human being suffer less.

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