The Recipes I Make on Repeat as a Registered Dietitian With Ulcerative Colitis<\/h2>\n<\/div>\n\nCrispy waffles, pumpkin muffins, an easy weeknight lasagna, and more\u00a0delicious dishes that don\u2019t upset my stomach.<\/p>\n<\/div>\n<\/div>\n
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\n\n\nEating a gluten-free diet isn\u2019t a choice for me\u2014it\u2019s a necessity. In 2019, I found out I have ulcerative colitis<\/a> (UC), a chronic inflammatory disease of the large intestine. The diagnosis reinforced something I\u2019d known for a long time: Gluten doesn\u2019t agree with me. While this isn\u2019t the case for everyone with UC, avoiding it\u2014along with certain other foods\u2014helps minimize my symptoms, keeps me in remission, and protects my long-term health.<\/p>\nUnfortunately, that means dining can sometimes be bland at best. From ultra-crumbly bread to hard-as-a-rock baked goods, I\u2019ve had my fair share of mediocre gluten-free meals. But life is too short to eat bad food! That\u2019s why I\u2019ve spent hours tinkering in the kitchen and putting my background as a registered dietitian to the test to develop gluten-free, UC-friendly dishes that are convenient, healthy, and satisfying.<\/p>\n
UC trigger foods vary from person to person, but spicy foods, red meat, added sugar, nuts, seeds, and certain raw fruits and veggies are among the more common ones\u2014so these dishes are light on those ingredients. With a bit of finesse and creativity, eating a UC-friendly diet can be delicious and nourishing\u2014and these recipes are proof of that. I hope you enjoy them as much as I do!<\/p>\n<\/div>\n
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\n\n![\"recipes](\"https:\/\/media.self.com\/photos\/68a8767927579c1445d23d27\/master\/w_320%2Cc_limit\/IMG_9297.jpg\")
<\/picture><\/span><\/p>\n<\/div>\n\nRecipes Chickpea Quinoa Salad<\/span><\/h2>\n\n\nMany gluten-free dishes skimp on fiber (and, quite frankly, flavor), but this is not one of them! Infused with a combination of fresh herbs, sweet cherry tomatoes, and a creamy avocado-based dressing, this recipe takes quinoa salad to new, delicious heights.<\/p>\n
With 12 grams of fiber, 13 grams of protein, and more than 10% of the recommended daily intake of potassium, it\u2019s a nutrient powerhouse and full of gut-nourishing ingredients.<\/p>\n
That said, you might want to proceed slowly with this dish or skip it altogether if you\u2019re experiencing a flare. Its fiber content can irritate a grumpy digestive tract and is better suited to someone in remission.<\/p>\n
Nutrition information per serving (recipe yields 4 servings): \u200b\u200b470 calories, 24 g fat, 3 g saturated fat, 54 g carbs, 12 g fiber, 7 g sugar, 13 g protein<\/em><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/figcaption><\/figure>\n<\/div>\n<\/li>\n- \n\n
\n\nRecipes Gluten-Free Waffles<\/span><\/h2>\n\n\nCrunchy on the outside and soft on the inside, it\u2019s easy to confuse this gluten-free waffle recipe with the real deal. Made with a blend of flours, milk, spices, eggs, and banana, these waffles come together in minutes and make a great weekend breakfast option when you\u2019re in the mood for something sweet and special. And with 6 grams of fiber and 13 grams of protein per serving, they should keep you going for hours.<\/p>\n
Nutrition information per serving (recipe yields 3 large waffles): \u200b\u200b417 calories, 9 g fat, 5 g saturated fat, 63 g carbs, 6 g fiber, 14 g sugar, 13 g protein<\/em><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/figcaption><\/figure>\n<\/div>\n<\/li>\n<\/ul>\n<\/div>\n\n\n- \n\n
\n\nRecipes Gluten-Free Pumpkin Muffins<\/span><\/h2>\n\n\nOffering all the warmth and coziness of fall, minus the sweetness overload that can exacerbate UC symptoms, these pumpkin muffins contain roughly 40% less sugar and 75% less saturated fat than some store-bought varieties. Plus, they\u2019re primarily made with kitchen staples like vanilla extract and GF flour, so they can come together pretty easily whenever your sweet tooth strikes.<\/p>\n
Nutrition information per serving (recipe yields 12 muffins): \u200b\u200b209 calories, 6 g fat, 1 g saturated fat, 36 g carbs, 2 g fiber, 13 g sugar, 3 g protein<\/em><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/figcaption><\/figure>\n<\/div>\n<\/li>\n- <\/li>\n
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\n\nRecipes Easy Gluten-Free Lasagna<\/span><\/h2>\n\n\nIf lasagna is on your comfort food list but you\u2019ve been avoiding it since learning you have UC, this is for you. Made with store-bought marinara and pesto, this recipe is an easy crowd-pleaser and will have even the most die-hard gluten devotee coming back for more.<\/p>\n
Stress precipitates UC symptoms in many, and sometimes you just need a comforting, familiar meal to rein in the overwhelm and remind you that living with UC doesn\u2019t mean giving up your favorite foods.<\/p>\n
Nutrition information per serving (recipe yields 9 servings): \u200b\u200b314 calories, 18 g fat, 7 g saturated fat, 23 g carbs, 4 g fiber, 6 g sugar, 14 g protein<\/em><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/figcaption><\/figure>\n<\/div>\n<\/li>\n<\/ul>\n<\/div>\n\n\n- \n\n
\n\nRecipes Sheet-Pan Salmon and Veggies<\/span><\/h2>\n\n\nThis simple one-pan meal is packed with nutrients to support and improve UC symptoms and overall gut health<\/a>, including inflammation-fighting omega-3 fat, polyphenols, and fiber. Plus, it comes together in 30 minutes and doesn\u2019t require any fancy equipment, making it an excellent choice for a beginner cook.<\/p>\nNutrition information per serving (recipe yields 4 servings): \u200b\u200b361 calories, 20 g fat, 3 g saturated fat, 12 g carbs, 4 g fiber, 7 g sugar, 35 g protein<\/em><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/figcaption><\/figure>\n<\/div>\n<\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n![](\"https:\/\/media.self.com\/photos\/682b7a3ca2a3acbe64323317\/1:1\/w_90%2Cc_limit\/undefined\")
<\/picture><\/span><\/a><\/p>\n\nEdwina Clark is a nationally recognized registered dietitian, dually credentialed in the US and Australia, and a certified specialty sports dietitian. Edwina is a sought-after nutrition expert and has been quoted in over 130 articles in top-tier publications such as SELF, Parade, and Women\u2019s Health. She has over a decade … Read More<\/a><\/p>\n<\/div>\n<\/div>\n\nSELF does not provide medical advice, diagnosis, or treatment. Any information published on this website or by this brand is not intended as a substitute for medical advice, and you should not take any action before consulting with a healthcare professional.<\/p>\n<\/div>\n
\n\nMore from Self<\/header>\n<\/p>\n\n<\/p>\n\n7 Moves Trainers Never Skip During Their Warm-Ups<\/p>\n<\/div>\n
<\/a><\/p>\n
Get every part of your body primed for action with these go-to exercises.<\/p>\n<\/div>\n
Crispy waffles, pumpkin muffins, an easy weeknight lasagna, and more\u00a0delicious dishes that don\u2019t upset my stomach.<\/p>\n<\/div>\n<\/div>\n
<\/p>\n <\/span><\/p>\n<\/div>\n<\/figure>\n<\/div>\n<\/div>\n<\/header>\n<\/div>\n Eating a gluten-free diet isn\u2019t a choice for me\u2014it\u2019s a necessity. In 2019, I found out I have ulcerative colitis<\/a> (UC), a chronic inflammatory disease of the large intestine. The diagnosis reinforced something I\u2019d known for a long time: Gluten doesn\u2019t agree with me. While this isn\u2019t the case for everyone with UC, avoiding it\u2014along with certain other foods\u2014helps minimize my symptoms, keeps me in remission, and protects my long-term health.<\/p>\n Unfortunately, that means dining can sometimes be bland at best. From ultra-crumbly bread to hard-as-a-rock baked goods, I\u2019ve had my fair share of mediocre gluten-free meals. But life is too short to eat bad food! That\u2019s why I\u2019ve spent hours tinkering in the kitchen and putting my background as a registered dietitian to the test to develop gluten-free, UC-friendly dishes that are convenient, healthy, and satisfying.<\/p>\n UC trigger foods vary from person to person, but spicy foods, red meat, added sugar, nuts, seeds, and certain raw fruits and veggies are among the more common ones\u2014so these dishes are light on those ingredients. With a bit of finesse and creativity, eating a UC-friendly diet can be delicious and nourishing\u2014and these recipes are proof of that. I hope you enjoy them as much as I do!<\/p>\n<\/div>\n Many gluten-free dishes skimp on fiber (and, quite frankly, flavor), but this is not one of them! Infused with a combination of fresh herbs, sweet cherry tomatoes, and a creamy avocado-based dressing, this recipe takes quinoa salad to new, delicious heights.<\/p>\n With 12 grams of fiber, 13 grams of protein, and more than 10% of the recommended daily intake of potassium, it\u2019s a nutrient powerhouse and full of gut-nourishing ingredients.<\/p>\n That said, you might want to proceed slowly with this dish or skip it altogether if you\u2019re experiencing a flare. Its fiber content can irritate a grumpy digestive tract and is better suited to someone in remission.<\/p>\n Nutrition information per serving (recipe yields 4 servings): \u200b\u200b470 calories, 24 g fat, 3 g saturated fat, 54 g carbs, 12 g fiber, 7 g sugar, 13 g protein<\/em><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/figcaption><\/figure>\n<\/div>\n<\/li>\n Crunchy on the outside and soft on the inside, it\u2019s easy to confuse this gluten-free waffle recipe with the real deal. Made with a blend of flours, milk, spices, eggs, and banana, these waffles come together in minutes and make a great weekend breakfast option when you\u2019re in the mood for something sweet and special. And with 6 grams of fiber and 13 grams of protein per serving, they should keep you going for hours.<\/p>\n Nutrition information per serving (recipe yields 3 large waffles): \u200b\u200b417 calories, 9 g fat, 5 g saturated fat, 63 g carbs, 6 g fiber, 14 g sugar, 13 g protein<\/em><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/figcaption><\/figure>\n<\/div>\n<\/li>\n<\/ul>\n<\/div>\n Offering all the warmth and coziness of fall, minus the sweetness overload that can exacerbate UC symptoms, these pumpkin muffins contain roughly 40% less sugar and 75% less saturated fat than some store-bought varieties. Plus, they\u2019re primarily made with kitchen staples like vanilla extract and GF flour, so they can come together pretty easily whenever your sweet tooth strikes.<\/p>\n Nutrition information per serving (recipe yields 12 muffins): \u200b\u200b209 calories, 6 g fat, 1 g saturated fat, 36 g carbs, 2 g fiber, 13 g sugar, 3 g protein<\/em><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/figcaption><\/figure>\n<\/div>\n<\/li>\n If lasagna is on your comfort food list but you\u2019ve been avoiding it since learning you have UC, this is for you. Made with store-bought marinara and pesto, this recipe is an easy crowd-pleaser and will have even the most die-hard gluten devotee coming back for more.<\/p>\n Stress precipitates UC symptoms in many, and sometimes you just need a comforting, familiar meal to rein in the overwhelm and remind you that living with UC doesn\u2019t mean giving up your favorite foods.<\/p>\n Nutrition information per serving (recipe yields 9 servings): \u200b\u200b314 calories, 18 g fat, 7 g saturated fat, 23 g carbs, 4 g fiber, 6 g sugar, 14 g protein<\/em><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/figcaption><\/figure>\n<\/div>\n<\/li>\n<\/ul>\n<\/div>\n This simple one-pan meal is packed with nutrients to support and improve UC symptoms and overall gut health<\/a>, including inflammation-fighting omega-3 fat, polyphenols, and fiber. Plus, it comes together in 30 minutes and doesn\u2019t require any fancy equipment, making it an excellent choice for a beginner cook.<\/p>\n Nutrition information per serving (recipe yields 4 servings): \u200b\u200b361 calories, 20 g fat, 3 g saturated fat, 12 g carbs, 4 g fiber, 7 g sugar, 35 g protein<\/em><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/figcaption><\/figure>\n<\/div>\n<\/li>\n<\/ul>\n<\/div>\n<\/div>\n Edwina Clark is a nationally recognized registered dietitian, dually credentialed in the US and Australia, and a certified specialty sports dietitian. Edwina is a sought-after nutrition expert and has been quoted in over 130 articles in top-tier publications such as SELF, Parade, and Women\u2019s Health. She has over a decade … Read More<\/a><\/p>\n<\/div>\n<\/div>\n SELF does not provide medical advice, diagnosis, or treatment. Any information published on this website or by this brand is not intended as a substitute for medical advice, and you should not take any action before consulting with a healthcare professional.<\/p>\n<\/div>\n \n 7 Moves Trainers Never Skip During Their Warm-Ups<\/p>\n<\/div>\n <\/a><\/p>\n Get every part of your body primed for action with these go-to exercises.<\/p>\n<\/div>\n<\/picture><\/div>\n\n
<\/picture><\/span><\/p>\n<\/div>Recipes Chickpea Quinoa Salad<\/span><\/h2>\n
Recipes Gluten-Free Waffles<\/span><\/h2>\n
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Recipes Gluten-Free Pumpkin Muffins<\/span><\/h2>\n
Recipes Easy Gluten-Free Lasagna<\/span><\/h2>\n
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Recipes Sheet-Pan Salmon and Veggies<\/span><\/h2>\n
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