IC Cookbook: 7 Manuscripts in 1 – 300+ IC - friendly recipes for a balanced and healthy diet

By Sussane Davis

Do you want to learn about Interstitial Cystitis recipes? Do you want to know how to prepare the most delicious meals that fit your diet?        

In this cookbook, you will find:

     

BREAKFAST recipes like:

Chia Seed Pudding with Mango

Quinoa Breakfast Bowl with Nuts

Sweet Potato Breakfast Hash

LUNCH recipes like:

Tuna Salad Lettuce Wraps

Butternut Squash Soup

Lentil and Vegetable Stir-Fry

       

DINNER recipes like:

Grilled Lemon Herb Chicken

Baked Salmon with Dill

Grilled Turkey Burgers with Sweet Potato Fries

            And many other recipes!    

   

Here Is A Preview Of What You'll Learn...

     

How to cook healthy meals

Comprehensive Dietary Advice & Guidance

Recipes with detailed instructions

Each recipe contains the exact amount of calories, protein, carbohydrates and fat

Fast and easy prep that requires no additional steps to prepare your meal

Tips and Tricks

Much,much more!

   

Don’t miss out on IC Cookbook! 

Then you can begin reading IC Cookbook: 7 Manuscripts in 1 – 300+ IC - friendly recipes for a balanced and healthy diet on your Kindle device, computer, tablet or smartphone.

• Language: English
• Publisher: Publishdrive
• Release date: Aug 29, 2023

Book preview

BOOK 1

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MAIN COURSE - 60+ Easy to prepare

home recipes for a balanced and healthy diet

Breakfast:

Quinoa Breakfast Bowl

Serves: 1

Preparation Time: 10 minutes

Total Time: 15 minutes

Ingredients:

−  1/2 cup cooked quinoa

−  1/4 cup fresh blueberries

−  1 small banana, sliced

−  1 tablespoon chopped walnuts

−  1 teaspoon pure maple syrup (optional)

Instructions:

Layer cooked quinoa in a bowl.

Add walnuts, banana slices, and blueberries on top.

If preferred, drizzle with pure maple syrup.

Nutritional Facts: (approximate)

Calories: 320

Protein: 7g

Carbohydrates: 62g

Fat: 6g

Fiber: 8g

Oatmeal with Almond Butter and Banana

Serves: 1

Preparation Time: 5 minutes

Total Time: 10 minutes

Ingredients:

−  1/2 cup old-fashioned oats

−  1 cup water

−  1 small banana, sliced

−  1 tablespoon almond butter

−  Cinnamon (to taste)

Instructions:

Prepare the oats with water as directed on the package.

Add almond butter and banana slices on top.

Add some cinnamon.

Nutritional Facts: (approximate)

Calories: 330

Protein: 8g

Carbohydrates: 52g

Fat: 11g

Fiber: 8g

Scrambled Eggs with Spinach and Tomatoes

Serves: 1

Preparation Time: 5 minutes

Total Time: 10 minutes

Ingredients:

−  2 eggs

−  1/4 cup fresh spinach, chopped

−  1/4 cup diced tomatoes

−  Salt and pepper (to taste)

Instructions:

Whisk the eggs with salt and pepper in a bowl.

Over medium heat, scramble the eggs in a nonstick skillet.

Scramble the ingredients while adding diced tomatoes and spinach until fully cooked.

Nutritional Facts: (approximate)

Calories: 220

Protein: 16g

Carbohydrates: 7g

Fat: 14g

Fiber: 2g

Greek Yogurt Parfait

Serves: 1

Preparation Time: 5 minutes

Total Time: 5 minutes

Ingredients:

−  1/2 cup plain Greek yogurt

−  1/4 cup fresh strawberries, sliced

−  2 tablespoons chopped pecans

−  1 teaspoon honey (optional)

Instructions:

Greek yogurt should be layered in a glass or bowl.

Add chopped pecans and strawberry slices on top.

If desired, drizzle with honey.

Nutritional Facts: (approximate)

Calories: 280

Protein: 15g

Carbohydrates: 18g

Fat: 17g

Fiber: 3g

Rice Cake with Avocado and Poached Egg

Serves: 1

Preparation Time: 10 minutes

Total Time: 15 minutes

Ingredients:

−  1 rice cake

−  1/4 avocado, sliced

−  1 poached egg

−  Salt and pepper (to taste)

Instructions:

Place sliced avocado on top of the rice cake.

On top, put the poached egg.

Add salt and pepper to taste.

Nutritional Facts: (approximate)

Calories: 220

Protein: 9g

Carbohydrates: 15g

Fat: 14g

Fiber: 3g

Smoothie Bowl

Serves: 1

Preparation Time: 5 minutes

Total Time: 5 minutes

Ingredients:

−  1 cup unsweetened almond milk

−  1/2 cup frozen blueberries

−  1/2 frozen banana

−  1 tablespoon chia seeds

−  2 tablespoons rolled oats

Instructions:

Puree the following ingredients: almond milk, frozen blueberries, frozen banana, chia seeds, and rolled oats.

Pour into a bowl, then, if preferred, add more toppings.

Nutritional Facts: (approximate)

Calories: 250

Protein: 6g

Carbohydrates: 45g

Fat: 6g

Fiber: 11g

Cottage Cheese with Pineapple

Serves: 1

Preparation Time: 5 minutes

Total Time: 5 minutes

Ingredients:

−  1/2 cup low-fat cottage cheese

−  1/4 cup fresh pineapple chunks

Instructions:

Put the cottage cheese in a basin.

Add pineapple slices on top.

Nutritional Facts: (approximate)

Calories: 180

Protein: 20g

Carbohydrates: 20g

Fat: 2g

Fiber: 1g

Baked Sweet Potato with Almond Butter

Serves: 1

Preparation Time: 10 minutes

Total Time: 40 minutes

Ingredients:

−  1 small sweet potato

−  1 tablespoon almond butter

−  Cinnamon (to taste)

Instructions:

Set oven temperature to 400°F (200°C).

To make sweet potatoes soft, prick them with a fork and bake for 30 to 40 minutes.

Cut a sweet potato in half, then spread almond butter on top.

Add some cinnamon.

Nutritional Facts: (approximate)

Calories: 250

Protein: 4g

Carbohydrates: 45g

Fat: 7g

Fiber: 7g

Rice Porridge with Blueberries

Serves: 1

Preparation Time: 5 minutes

Total Time: 25 minutes

Ingredients:

−  1/4 cup white rice (rinsed)

−  1 cup water

−  1/4 cup fresh blueberries

−  Cinnamon (to taste)

Instructions:

Combine rice and water in a saucepan.

Bring to a boil, lower the heat, cover, and simmer.

Cook for roughly 20 minutes, or until water is absorbed and rice is tender.

Add some cinnamon and fresh blueberries on top.

Nutritional Facts: (approximate)

Calories: 220

Protein: 3g

Carbohydrates: 49g

Fat: 1g

Fiber: 2g

Apple Cinnamon Rice Cakes

Serves: 1

Preparation Time: 5 minutes

Total Time: 5 minutes

Ingredients:

−  2 rice cakes

−  1 small apple, thinly sliced

−  1 teaspoon cinnamon

Instructions:

Place an apple slice on top of the rice cakes.

Add some cinnamon powder.

Nutritional Facts: (approximate)

Calories: 150

Protein: 2g

Carbohydrates: 38g

Fat: 0g

Fiber: 5g

Almond Flour Pancakes

Serves: 1

Preparation Time: 10 minutes

Total Time: 20 minutes

Ingredients:

−  1/2 cup almond flour

−  1 egg

−  1/4 cup unsweetened almond milk

−  1/2 teaspoon baking powder

Instructions:

In a bowl, stir together the almond flour, egg, almond milk, and baking powder.

Pour pancake batter into a nonstick skillet that has been heated to medium heat.

Cook the first side until bubbles appear on the surface, then flip and continue cooking.

Nutritional Facts: (approximate)

Calories: 380

Protein: 15g

Carbohydrates: 9g

Fat: 32g

Fiber: 4g

Melon and Prosciutto Salad

Serves: 1

Preparation Time: 10 minutes

Total Time: 10 minutes

Ingredients:

−  1 cup cantaloupe or honeydew melon, cubed

−  2 slices prosciutto, torn into pieces

−  1 tablespoon chopped fresh mint

Instructions:

Combine diced melon and shredded prosciutto in a bowl.

Add some freshly chopped mint.

Nutritional Facts: (approximate)

Calories: 180

Protein: 10g

Carbohydrates: 15g

Fat: 9g

Fiber: 1g

Chia Seed Pudding

Serves: 1

Preparation Time: 5 minutes

Total Time: 4 hours (including chilling time)

Ingredients:

−  2 tablespoons chia seeds

−  1/2 cup unsweetened almond milk

−  1/4 teaspoon vanilla extract

−  Fresh berries for topping

Instructions:

1.Chia seeds, almond milk, and vanilla extract should all be combined in a bowl.

Stir thoroughly, then put the mixture in the refrigerator for at least 4 hours or overnight to let the chia seeds soak up the liquid and take on a pudding-like consistency.

Before serving, garnish with fresh berries.

Nutritional Facts: (approximate)

Calories: 130

Protein: 4g

Carbohydrates: 14g

Fat: 7g

Fiber: 10g

Lunch:

Grilled Chicken Salad with Lemon Dressing

Serves: 1

Preparation Time: 15 minutes

Total Time: 30 minutes

Ingredients:

−  4 ounces grilled chicken breast, sliced

−  2 cups mixed greens

−  1/4 cucumber, sliced

−  1/4 cup cherry tomatoes, halved

−  1 tablespoon chopped fresh parsley

−  Lemon dressing (olive oil, lemon juice, salt, and pepper)

Instructions:

Place mixed greens, grilled chicken slices, cucumber, and cherry tomatoes in a bowl.

Add some minced parsley.

Add a lemon dressing drizzle.

Nutritional Facts: (approximate)

Calories: 300

Protein: 25g

Carbohydrates: 10g

Fat: 18g

Fiber: 4g

Turkey and Avocado Lettuce Wraps

Serves: 1

Preparation Time: 10 minutes

Total Time: 10 minutes

Ingredients:

−  4-5 large lettuce leaves (such as iceberg or butter head)

−  3-4 slices of nitrate-free turkey

−  1/2 avocado, sliced

−  1/4 cup diced red bell pepper

Instructions:

Spread out the lettuce leaves.

Arrange slices of turkey, avocado, and red bell pepper in layers.

To create wraps, roll up the lettuce leaves.

Nutritional Facts: (approximate)

Calories: 250

Protein: 20g

Carbohydrates: 15g

Fat: 14g

Fiber: 6g

Quinoa and Chickpea Salad

Serves: 1

Preparation Time: 15 minutes

Total Time: 25 minutes

Ingredients:

−  1/2 cup cooked quinoa

−  1/2 cup cooked chickpeas

−  1/4 cup diced cucumber

−  1/4 cup diced red onion

−  2 tablespoons chopped fresh parsley

−  Lemon-tahini dressing (tahini, lemon juice, water, salt, and pepper)

Instructions:

Combine cooked quinoa, cooked chickpeas, diced red onion, and cucumber in a bowl.

Add some minced parsley.

Add a lemon-tahini dressing drizzle.

Nutritional Facts: (approximate)

Calories: 350

Protein: 15g

Carbohydrates: 50g

Fat: 12g

Fiber: 10g

Eggplant and Zucchini Noodles with Pesto

Serves: 1

Preparation Time: 15 minutes

Total Time: 25 minutes

Ingredients:

−  1 small eggplant, sliced

−  1 zucchini, spiralized into noodles

−  2 tablespoons homemade or store-bought pesto

−  Fresh basil leaves (for garnish)

Instructions:

Slices of eggplant should be cooked till soft in a skillet.

Include the zucchini noodles and heat through for a few minutes.

Add pesto and toss.

Add fresh basil leaves as a garnish.

Nutritional Facts: (approximate)

Calories: 300

Protein: 8g

Carbohydrates: 20g

Fat: 22g

Fiber: 8g

Tuna Salad Lettuce Wraps

Serves: 1

Preparation Time: 10 minutes

Total Time: 10 minutes

Ingredients:

−  1 can (5 ounces) tuna, drained

−  2 tablespoons dairy-free mayonnaise

−  1 tablespoon Dijon mustard

−  1 celery stalk, finely diced

−  Lettuce leaves (such as iceberg or Romaine)

Instructions:

Combine finely diced celery, dairy-free mayonnaise, Dijon mustard, and drained tuna in a bowl.

Spread lettuce leaves out flat and top with a dollop of tuna salad.

To create wraps, roll up the lettuce leaves.

Nutritional Facts: (approximate)

Calories: 250

Protein: 25g

Carbohydrates: 5g

Fat: 14g

Fiber: 1g

Roasted Vegetable Quinoa Bowl

Serves: 1

Preparation Time: 15 minutes

Total Time: 35 minutes

Ingredients:

−  1/2 cup cooked quinoa

−  1 cup mixed roasted vegetables (such as bell peppers, zucchini, and carrots)

−  2 tablespoons crumbled feta cheese (optional)

−  Fresh herbs (such as thyme or rosemary)

Instructions:

Place cooked quinoa and a variety of roasted veggies in a bowl.

Top with feta cheese crumbles and fresh herbs.

Nutritional Facts: (approximate)

Calories: 300

Protein: 10g

Carbohydrates: 45g

Fat: 10g

Fiber: 8g

Butternut Squash Soup

Serves: 2

Preparation Time: 15 minutes

Total Time: 45 minutes

Ingredients:

−  2 cups peeled and cubed butternut squash

−  1 small onion, diced

−  2 cups low-sodium vegetable broth

−  1/2 cup unsweetened almond milk

−  1/2 teaspoon ground cinnamon

−  Salt and pepper (to taste)

Instructions:

Sauté diced onion in a pot until it turns transparent.

Include the diced butternut squash and continue to sauté for a few minutes.

Include almond milk, vegetable broth, cinnamon powder, salt, and pepper.

Simmer the squash for four minutes.

Blend everything in an immersion blender until it's smooth.

Nutritional Facts (per serving): (approximate)

Calories: 150

Protein: 2g

Carbohydrates: 30g

Fat: 3g

Fiber: 6g

Spinach and Strawberry Salad

Serves: 1

Preparation Time: 10 minutes

Total Time: 15 minutes

Ingredients:

−  2 cups baby spinach

−  1/2 cup sliced strawberries

−  2 tablespoons chopped pecans

−  Balsamic vinaigrette (balsamic vinegar, olive oil, Dijon mustard, salt, and pepper)

Instructions:

Add baby spinach to a bowl.

Add chopped pecans and strawberry slices on top.

Add a balsamic vinaigrette drizzle.

Nutritional Facts: (approximate)

Calories: 250

Protein: 4g

Carbohydrates: 15g

Fat: 20g

Fiber: 5g

Lentil and Vegetable Stir-Fry

Serves: 2

Preparation Time: 15 minutes

Total Time: 30 minutes

Ingredients:

−  1 cup cooked green lentils

−  1 cup mixed vegetables (such as bell peppers, carrots, and snap peas)

−  2 tablespoons low-sodium soy sauce

−  1 tablespoon sesame oil

−  1/2 teaspoon grated ginger

Instructions:

Heat sesame oil in a skillet, then sauté a variety of vegetables until they are soft.

Include ginger powder and cooked green lentils.

Add low-sodium soy sauce and simmer for a further couple of minutes.

Nutritional Facts (per serving): (approximate)

Calories: 300

Protein: 15g

Carbohydrates: 45g

Fat: 8g

Fiber: 12g

Cucumber and Tomato Salad

Serves: 1

Preparation Time: 10 minutes

Total Time: 10 minutes

Ingredients:

−  1 large cucumber, diced

−  1 cup cherry tomatoes, halved

−  2 tablespoons chopped fresh dill

−  Olive oil and lemon juice (for dressing)

Instructions:

Combine chopped cucumber and cherry tomato halves in a bowl.

Add some freshly chopped dill.

Add a drizzle of lemon juice and olive oil.

Nutritional Facts: (approximate)

Calories: 150

Protein: 3g

Carbohydrates: 20g

Fat: 7g

Fiber: 5g

Salmon and Asparagus Foil Pack

Serves: 1

Preparation Time: 10 minutes

Total Time: 30 minutes

Ingredients:

−  4 ounces salmon fillet

−  8-10 asparagus spears

−  Lemon slices

−  Fresh dill (for garnish)

Instructions:

Set the oven temperature to 375°F (190°C).

Arrange the asparagus spears and salmon fillet on a sheet of aluminum foil.

Add fresh dill and lemon slices on top.

Create a packet out of the foil by folding it in half. Bake for about 20 minutes, or until the salmon is fully cooked.

Nutritional Facts: (approximate)

Calories: 300

Protein: 30g

Carbohydrates: 10g

Fat: 15g

Fiber: 4g

Mediterranean Chickpea Salad

Serves: 2

Preparation Time: 15 minutes

Total Time: 15 minutes

Ingredients:

−  1 can (15 ounces) chickpeas, drained and rinsed

−  1/2 cup diced cucumber