NEVER buy pre-gound meat again!

First of all, this post is not too gross you out, I will spare you the processing details of ground beef, pork, turkey, chicken, and all the reasons why you should not eat it.  Just hear me on this...  there is a reason, why its against health regulations too serve hamburgers less than well done, in restaurants in Canada.  You don't hear Canadians ordering hamburger's medium rare.  That reason is because its not safe.  Its the process in which the beef is ground that leaves it open to growing harmful bacteria.  More stages, utensils, more machines and equipment more time left out in the temperature danger zone (the temperature in which bacteria can grow).  You must cook the ground meat completely, in order to kill off any bacteria that has or may have grown.


If you are like me, you are watching your waste line, and want to avoid fat as much as possible, without sacrificing too much flavor.  I am here to help you to "never buy pre-ground meat again".  I have not purchased ground anything for over 2 years now.  There is a lot of fat, and less desirable animal cuts/parts in ground beef/meat. You can avoid this, by grinding your own meat, using a food processor.  (or better yet, a meat grinder, but I'm sure most of you don't have one).  I use my trusted food processor.  Whether or not you have Crohn's or Colitis, IBS, or any digestive issue, you will find this helpful.  If you do have crohn's or colitis and you have active inflammation, you may find it hard to digest meat at all.  Grinding it up, will allow for easier digestion and hopefully less/no pain.  This process will allow you to control how long, and what utensils are used to process your meat, therefor avoiding harmful bacterias and unknown animal parts.

This process will show you that you can replace all ground meat dishes with this healthier alternative.  (yes its still meat, don't worry!) I would like to show you, that you can still enjoy your favorite ground meat dishes like: chili, meatballs, burgers, meatloaf, sloppy Joe's, Mexican night, soups, and meat sauces, using meat that you grind yourself at home.

I buy inside round steaks/roasts, outside round steaks/roasts, or bottom round steaks/roasts because they are cheap, and very lean.  You can use sirloin, which is a little more expensive, but also lean.  Pork Loin is delicious and lean as well.  Chicken breast or turkey breast ground up, can make a really great burger, Also, for those who are trying to pack on the pounds, or even  just maintain your weight, there is nothing wrong with a little fat in the diet.  Just skip the trimming step, and leave the fat on your steak.  This way you can control how much fat you are allowing into your meals.  Depending on how much fat you leave on, you may or may not want to add the mushroom or "moisture " vegetable to your meat mixture.

You may be wondering how do you get the moisture, without the fat? I will tell you.  I use mushrooms.  (you cant taste them, for those who don't like them).  if your really pissed off at this point, because you don't like mushrooms one bit!  and you feel like you have wasted your time----don't worry.... you can use peeled bell peppers, or carrot (grated with a box grater *don't put a chunk of carrot in your food processor using the blade attachment please) and onion as well.  I will use the mushroom in the example, feel free to replace it with whatever you like, but I'm telling you... you cannot taste it.

For Burger's, Meatballs and Meatloaf

Step 1~Using your food processor, grind up a little onion and mushroom together.  Cook it for about 3-4 minutes in a frying pan, in a little olive oil.  Set it aside and let it cool (you want it to be cold, before you add it to the meat, so you can put it in the fridge once it hits room temperature). 

Step 2~Trim off access fat from your  piece of meat/steak.  For the Ratio of meat to mushroom, i would do 3 parts meat to about 1 part mushroom.   *you only need to do the mushroom if your making meatballs, hamburgers, or meatloaf. its not necessary for sauces, soups, chili's etc.  Just grind your meat, and go!

Step 3~Dice your beef/chicken/pork/lamb into cubes.  Put in the food processor and pulse it a few times.  Then let her rip!!  grind the meat until it resembles ground beef--without the white fat speckles. (don't over-do it, or you will have pureed meat.)

Step 4~Once your mushroom mix is cooled down, its safe to mix it with the beef.  You are going to use this mixture, as you would regular ground beef for  Juicy hamburgers, Meatloaf, and meatballs.  Adding an egg is important, or at least an egg substitute if you have to.  You can add bread crumbs, or a gluten free bread crumb substitute if you like, that will bulk it up, and help bind it together.  I don't bother, as i don't want/need the carbs.   It may seem quite moist, but the egg will help hold all the good stuff together.  Add your favorite seasonings, and mix well.  I always cook a small mini patty to taste and make sure the seasoning is just right! 

Step 5~ Adjust your seasoning according to your taste.  Form balls, or loaf or patties.  Whatever shape you chose, your meat creations are sure to be tasting delicious, and nutritious.

Meatloaf made w ground beef and pork, with Roasted Root Vegetables

Happy Grinding, and happy eating. 

Some great Meaty Meal ideas:

Ground Chicken Chili. (who says chili needs to have kidney beans? add Green beans instead!)

Pork and Beef Meatballs with your favorite honey Garlic Sauce

Turkey Burgers with Avocado

Pork and Chicken Meatloaf

Sloppy Jo's over Rice, (instead of buns, no gluten!)

Meatball Beef & mushroom Stronganoff, served over rice noodles or egg noodles

Any Questions? please let me know :)

SARA

How to get your fruits and veggies when you have Crohn's/Colitis

Having Crohn's or Colitis, means we don't always get to eat what we want.  Many times, the foods we are allowed to eat, do not include vegetables, fruits and other high fiber foods that contain the vitamins and minerals we need to feel good and fuel our bodies.  In this article i would like to discuss and offer some creative ways to get our veggies and fruits, without spending the whole night and day in "the can".  Parents, I'm sure you have a hard time finding ways to get and keep your kids nourished, when all they can eat is rice and banana's!

Don't forget, we are all different with what our bodies can tolerate.  I will also depend on what "stage" you are at with your disease.  I know there are certain times when i can't eat anything, and especially not a vegetable or fruit. 

Your blender can be your best friend.  I also have a food processor  which i use for meat (we will be discussing meat, in my next blog)  My juicer is my other savior when I'm flaring.  It may seem like a lot of work, but it will be worth it!!  i use a hand blender, no mess and so easy to clean.

My favorite way of getting my veggies is through soup.  Depending on how sick i am, will determine what kinds i can eat.For example, if I'm flaring bad, i will not be able to tolerated any soup, unless its clear broth, or pureed soup.   Pureed soups are a great way of getting what you need.  They are also comforting and soothing for a sick tummy.  pureed: Carrot soup, Pumpkin soup, squash soup, parsnip soup, sweet potato soup, and the best part is, you can mix and match any and all of them to make a pureed "veggie soup".  I have been known to add spinach to my soups for iron, but adding it just before its time to be pureed.  then i know i have not cooked out all the nutrients.  I always pull the stems out of the spinach, and i only use baby spinach.  its less fibrous, and easier to puree and digest.  (you would be surprised at how dishes you can hide spinach in! (parents, i hope your paying attention--trust me-they will never know!

Guidelines to making your pureed veggies soups

The easiest and simplest pureed soup directions i can give you: dice up your veggies of choice and put in a pot.  saute them for a few minutes, in a little olive oil.  Add enough chicken or veggie stock just to cover the veg.  Simmer until the veg is cooked.  Use your hand blender to puree the soup.  If its too thick, you can thin it out with a little more veggie or chicken stock.  season w salt and pepper.  i like to add a little honey or maple syrup to my--carrot, squash, parsnip or sweet potato soups.  Also cinnamon is natural anti-inflammatory, so use it wherever you can!!  ginger is great in carrot soup and can be used as a natural anti-nausea remedy.   All of these soups are freezer friendly and I always have some on hand in my freezer, in case i am too weak/tired and sick to cook.  

Another quick and easy way of getting some fast and easy veggies is baby food.  Keep a few jars in your cupboard. I found the carrots and yams to be my favorite!  add a little chicken stock to it and you've got yourself a little bowl of healthy soup!  I ate this in the hospital for a few days when they put me on a "puree" diet.  Everything the hospital provided was a nasty looking grey or brown color.  Was not even sure what it was!  so i had a friend bring me a few jars of organic baby food.  Worked great!!

Use your blender to puree different vegetables into your pasta sauces or sauces in general.  for example, carrots, spinach, onions, cauliflower (easy on the cauliflower--too much can make a person gassy), mushrooms, bell peppers (please see the "safety first salad blog" to learn how to remove the skin off your bell peppers--so they are safe and digestible) zucchini, parsnips, onion, peeled eggplant and more!  Use the same method as the pureed soup, but your going to want it a bit thicker, so use less stock.  (or you can use tomato juice instead of the stock --if you can tolerate it!) Use these sauces over your favorite noodles, as a pasta dish.  I have also used it to make a lasagna.  it was delicious! still getting all the nutrients, the veggies are still in there, they are just pureed. Also great to eat over a chicken breast, healthy and delicious.  you can eat the purred vegeatbles as a side dish with your meal. The blender does the work, that your intestines are supposed to do, but can't because they are inflamed. 

When I'm NOT feeling too sick or flaring too bad, or having excessive amounts of bathroom trips, there are a few veggies and fruits that i can eat, as long as they are prepared correctly.  Remember, just because they are safe for ME, doesnt mean they will be for you, or for your child.  But, wouldn't hurt too much to try. When you are trying something new, always start with small amounts and work your way up. Here is a list of fruit and veggies that are safe for my tummy:

Veggies

Asparagus - Stems cut off, and well steamed/cooked
Green beans - well steamed/cooked (sometimes they don't agree with me)
Carrots - well steamed/cooked (sometimes they don't agree with me unless pureed)
Green or yellow zucchini - well steamed/cooked
Mushrooms - every once in a while they don't agree with me
Parsnips - treated the same way as carrots
Potato - (cooked obviously, sweet potato too! yum:)
Broccoli Stems only - They have to be peeled down far enough.  You will know you have peeled far enough when you see the color change--its a pale greenish white color.  I have never had a problem eating this!  refer to the picture below to see what i mean.  I don't eat the tree part, only the peeled stems.

Fruits

Canned Peaches - They must be the "no sugar added" and NOT in a sugar syrup

Canned Pears -  They must be the "no sugar added" and NOT in a sugar syrup

Cantaloupe

Honeydew

Banana

Juicing is another way of getting fruit and veggies into your bodies  I have a Juiceman juicer.  It was around $300.00.  Although i have nothing else to compare it too, as its the first one i have owned or used, it was/is- in my opinion, worth every penny!

My favorite juice to make is Apple/Carrot juice.  so good.  There are many great juice recipes available online.  My favorite wat to do it, is using NO recipe at all!  Like everything, juice should be drunk in moderation.  Start with small sips, and work your way up.  Adding spinach to juices is GREAT.   You cannot taste it, but i does make the juice a yucky color.   You can even add it to fruit juice in small amounts. Kids wont even know its there.  You can make juice in large batches and freeze it too.  Even small amounts in an ice cube tray, and then once they are frozen, pop them out and wrap them.  That way, when you are not feeling well, you will have some ready to go!  Now that brings me to my latest fruit and veggie project! 

Popsicles.  These are definately the funnest way to get your nutrients!  I was tired of paying $8.00 per box of "real fruit" popsicles.  So, i decided to make my own!  I bought some popsicle tuperware at my local dollar store and they work great! you just need to run some warm water over the outside to edject the delicious treats!  I made Orange Pinapple w blackberry (too many seeds--NOT recomended) BUT, i will definately make the orange pineapple again!  i Made Blueberry ones the next day.  i found some REAL blueberry juice (all natural, no sugar added and NOT from concentrate) on sale for $4.00 for just over a litre!  great deal!  I made a batch with just that, and they were great.  (bet you could hide LOADS of spinach in there parents!!)  Tomorrow, i plan to puree some fresh mango into some of that blueberry juice, and make Mango Blueberry popsicles!  I bet they will be delicious.  NO SUGAR at all!! (except the natural stuff).  Also papya and pineapple are known to have healing and anti-inflamatory properties! Not only delicious, but home remedies as well!  Popsicles are great for kids, and ANYONE, at any age.  Here is a picture of the blueberry ones i made yesturday.

I wish you luck with getting your fruits and veggies absorbed into your system.  Remember, everything in MODERATION.  Too much of anything, is never good.   I will usualy have a half portion, and eat smaller amounts throughout the day.  Its all a matter of trial and error.  Take your time, keep a food log/journal, and introduce things slowly. 

~Sara

Safety First Salads by Sara aka: Crohn's Chef.

Safety-First Salads

*please note: These recipes may or may not be good for you and your personal situation with Inflamatory Bowel Disease. Its trial and error and we are all different.  I do hope they will go over well for you!!

Eating salads is something I miss dearly since my Crohn's diagnosis in May of 2009 and I’m sorry but pasta salad and potato salad just don’t cut it!  I was determined that i would NOT give up the foods i love. When I’m not suffering from too many bathroom trips, these are the salads I can enjoy. I call them my Safety First Salads. It is mostly the skin of peppers and tomatoes that I cannot digest, so you will find easy ways to remove this skin in the recipes below.  The best thing about these recipes is that the ingredients are interchangeable; you can mix and match your favourites.  There may be some ingredients that you know you gut can’t handle, so feel free to swap one ingredient for another.  If I’m really sick, well I can’t really eat anything, especially a salad.  But when I’m feeling decent, for the most part I can eat these without any problems.  Use the processing guidelines below to take the skin off your veggies
Hope you enjoy!

To roast bell peppers:   Rub the red pepper with a little bit of olive oil.  Bake in the oven at 375 for 20 -30 minutes or until its cooked.  Nice and soft.  Take it out of the oven and leave it too cool.  Once cooled.  Peel the skin off the pepper and remove all the little annoying seeds.   Dice it up.  You can use yellow and green peppers too to add more color and flavour.

To peel your tomatoes: you will need: a pot of boiling water and a bowl full of ice water.  Make an X with your knife on the bottom of each tomato, drop tomatoes into the pot of boiling water making sure they are covered completely.   Boil for about 30 seconds.  Remove the tomatoes from the water with a slotted spoon and place directly in the ice bath.  (This will stop them from cooking)  Once they are cooled about 3 minutes—you will notice the skin has started to peel off where you have made the X.  Peel the skin of and cut each tomato in half and then in half again to make quarters.  With your finger, remove all the seeds. Then cut them into bite sized pieces.

To Make Croutons:   Dice up your favourite bread (gluten free bread can be used).  I usually use the heels of the bread, to use them up.  In a bowl, toss your bread with a little olive oil, sprinkle with salt and pepper, and your favourite herbs.  Garlic powder can be used, but is optional.  Bake at 250 for about 20-25 minutes on a cookie sheet, stirring half way through.  If they are not crunchy enough, cook a little longer, checking every five minutes.  Cool and enjoy.

Safety First Chicken, Cucumber and bell pepper salad with Honey yogurt dressing.

Salad
1 chicken breast, seasoned and baked, then cooled.
1 long English cucumber peeled, seeded and chopped up.
2 bell peppers roasted, peeled and seeded. (Using the method above)
Couple handfuls of croutons—make with wheat bread or your favourite Gluten free bread. (Using the method above)

Dressing
¾ cup of your favourite yogurt or soy yogurt.  I use fat free plain yogurt.
2 tablespoons of honey.
1 tablespoons of wine vinegar (red or white—sometimes I use sherry vinegar, lime or lemon juice can be used as a substitute)
Salt and pepper to taste.
The easiest way to incorporate the honey is too put the honey and vinegar in a small bowl and microwave it for 20 seconds then whisk it together.  Add the honey and vinegar to your yogurt and season it to taste.
Add as much dressing as you like to your salad ingredients, and VOILA! You have another safety first salad.

Safety first Greek salad

Salad:
3 tomatoes peeled and seeded.
1 long English cucumber peeled and seeded.
2 bell peppers, peeled with a peeler, or roasted with the above method.
Crumbled feta cheese

Dressing:
½ cup of olive oil
3 tablespoons of lemon juice
¼ tsp chopped garlic (more if you want)
1 tsp of dried oregano or 1 tablespoons of chopped fresh oregano.
4-5 kalamata olives pitted.
1 tablespoons chopped red onion (optional)

I peel my raw peppers with a vegetable peeler.  It must be sharp.  There are always some pieces of pepper that you can’t get the skin off.  I put those pieces in my boyfriend’s salad and save the peeled pieces for myself.  If you prefer you can use the Roasted red pepper method above.  (You will just lose the crunch).  Cut into bite sized pieces.
Cut cucumbers into bite sized pieces.
For the dressing.  Place all ingredients into blender or food processor.  Blend.  Add salt and pepper to taste.  The olives should be ground fine enough that they will hopefully be okay.  If they don’t work for you, they can be left out.   If you find the dressing too tart. Feel free to add a tsp of honey to balance it out.  Mix all the veggies and pour the desired amount of dressing on the salad Toss, and top with your favourite feta cheese.

Crohn's Chef Safety First Chopped Salad

1 chicken breast, seasoned, baked, cooled and chopped into bite sized pieces. (or turkey breast)
1 hardboiled egg diced up
½ an avocado diced.
Ham or bacon diced up.
2 tomatoes, peeled and seeded, using the method above
2 bell peppers roasted, peeled, and seeded using the method above.
½ a long english cucumber peeled and seeded, and diced up.
Aged cheddar cheese, grated. (you can use any cheese you want—goat, soy, blue, swiss.)
A couple handfuls of croutons.  Can be made with gluten free bread.
Mix all the ingredients together and use your favourite dressing to toss it with!!

Safety First Grilled Veggie Salad
*This salad can be served hot or cold.  As a side dish or an appetizer.

1 eggplant peeled
2 portabella mushrooms.
1 green or yellow zucchini
2 bell peppers.
Olive oil
Lemon juice
Tsp of chopped garlic
Feta cheese or grated parmesan
Salt and pepper
Asparagus if you can handle it.

Peel the eggplant, and slice into slices.  Slice pieces of zucchini, the same thickness as your eggplant, roast your peppers using the above method.  Cut the ends off your asparagus if you are using it.  Take the stems off your mushrooms. Toss your zucchini, mushrooms, eggplant and asparagus (if using it) in a bowl with some olive oil, lemon juice and garlic then season with salt and pepper.  Grill your veggies to on your BBQ on medium heat until they reach your desired tenderness.  If you are serving this salad cold, remove from the grill, spread out the veggies and let them cool.  Chop everything up and then add the roasted peeled bell peppers.  Toss with more olive oil, lemon juice if needed.  Season to taste, and finish it by sprinkling with crumbled feta cheese.

Getting out and staying out of the big black hole of depression.

Hi Crohn’s friends. i know how easy it can be to slip into the deep dark hole we sometimes live in. i find myself shutting out the world, curling up on my couch in my jammies and just "not living". Its so easy to get into the trap, yet so very hard to get back out. Here are a few things that I do, so that I will stay out of the hole/trap.
When i feel an anxiety attack coming on, the first instant i feel it coming.... i distract myself by getting up / moving from the place I’m in. And doing an activity, whether it be going on the computer, washing the dishes, putting away laundry, clean the bathroom. whatever it takes to get your mind somewhere else. Phoning a friend or loved one works too. Or find a recipe online and cook. If you are in the car, play with the radio, go through the glove box (if you are a passenger). if you are the driver, pull over somewhere and just walk a minute.
If its more of a mood that you need to get out of rather than an anxiety attack, look for things that interest you. do some crafts, make a CD, paint a picture, take your camera to the park and take pictures of flowers. Small steps first. After a while you may want to join a class. Go to yoga, an art class, a garden club, a book club, aqua fit, even a walking group. Try and leave your home at least once a day. Give yourself 1 day a week in the beginning where you don’t have to do anything.
I call this the "maintenance part" basically you need to maintain yourself, so that you don’t find yourself slipping into the hole. to do this try some of these tricks........
When you go grocery shopping, purposefully forget to buy something you know that you will need in the next couple of days. That way you will have a reason to leave the house to go and get it. Try rewarding yourself for leaving the house. Even if its just something small. I used to walk to the dollar store and get myself a small treat like a candle, new paints, hair clip. Most of us crohnnie’s are strapped financially, so a small reward will do. Base your rewards on what you can afford. Know where all the bathrooms are on the way there and back so you will not have any excuse not too go.
Doing good things for others can really bring your spirits up too. Call your local crohn’s and colitis foundation or find them online and see what events are coming up. You will be surprised at how many amazing people you will meet who are just like you. If you are into reading, walk to the library and get a book. Try volunteering in your community. Even just ask an elderly neighbour if you can pick something up at the store for them while you are out. these small acts of kindness will make you feel great because you are helping someone else. You could volunteer to watch a friends children while he/she gets some errands done, or just has some me time. They will be so very thankful and it will make you feel good.
If you are finding you cannot "get out of the hole", you are still depressed and or having anxiety, please speak with your doctor.  There is no shame in asking for help.  Sometimes medication is needed and other times its not.  Please speak up and know that you are not alone!  Depression is common with Crohn's and Colitis, as well as other chronic illnesses.
These are some of the things that i do to make myself feel better and stay better.
Of course you are going to still have those days where you just feel blah, and like doing nothing at all. This is perfectly fine and healthy. Sometimes the best medicine, is your couch, your jammies and some trash TV. Its just not healthy all the time. So get out there. Enjoy yourself, you deserve it, you deserve to feel well and do fun things.
Sara aka: Crohn’s Chef.