IC Cookbook: 5 Manuscripts in 1 – 200+ Recipes designed for a delicious and tasty IC 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:

     

Side dish recipes like:

- Roasted Carrots with Rosemary

- Lemon Herb Quinoa

- Roasted Brussels Sprouts with Balsamic Glaze

       

Pasta recipes like:

- Zucchini Noodles with Pesto

- Spaghetti Squash with Tomato Sauce

- Lemon Garlic Shrimp and Zoodles

            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: 5 Manuscripts in 1 – 200+ Recipes designed for a delicious and tasty IC diet on your Kindle device, computer, tablet or smartphone.

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

Book preview

BOOK 1

40+ Muffins, Pancakes and Cookie

recipes for a healthy and balanced IC diet

Breakfast:

Spinach and Mushroom Scramble

Serves: 1

Preparation Time: 10 minutes

Total Time: 15 minutes

Ingredients:

2 eggs

1/2 cup fresh spinach, chopped

1/4 cup sliced mushrooms

Salt and pepper (to taste)

Instructions:

Beat the eggs with salt and pepper in a bowl.

Sauté the sliced mushrooms in a nonstick skillet until they are soft.

Add the spinach and cook it until it wilts.

Pour the whisked eggs over the veggies and cook them thoroughly by scrambling them.

Nutritional Facts: (approximate)

Calories: 220

Protein: 16g

Carbohydrates: 5g

Fat: 15g

Fiber: 2g

Coconut Yogurt Parfait

Serves: 1

Preparation Time: 5 minutes

Total Time: 5 minutes

Ingredients:

1/2 cup coconut yogurt (dairy-free)

1/4 cup fresh raspberries

2 tablespoons toasted coconut flakes

Instructions:

Layer coconut yogurt in a glass or bowl.

Add toasted coconut flakes and fresh raspberries as a garnish.

Nutritional Facts: (approximate)

Calories: 180

Protein: 2g

Carbohydrates: 20g

Fat: 10g

Fiber: 5g

Buckwheat Pancakes

Serves: 1

Preparation Time: 10 minutes

Total Time: 25 minutes

Ingredients:

1/4 cup buckwheat flour

1/2 teaspoon baking powder

1 egg

1/4 cup almond milk

Instructions:

Combine buckwheat flour and baking powder in a bowl.

Continue blending after adding the egg and almond milk.

Pour pancake batter into a preheated nonstick skillet.

Once bubbles appear on the surface, flip the food over and continue cooking the other side.

Nutritional Facts: (approximate)

Calories: 280

Protein: 10g

Carbohydrates: 37g

Fat: 9g

Fiber: 5g

Turkey and Avocado Wrap

Serves: 1

Preparation Time: 10 minutes

Total Time: 10 minutes

Ingredients:

1 gluten-free tortilla

3-4 slices of nitrate-free turkey

1/4 avocado, sliced

1/4 cup mixed greens

Instructions:

Spread out the gluten-free tortilla.

Arrange slices of avocado, mixed greens, and turkey.

Fold the tortilla in thirds to create a wrap.

Nutritional Facts: (approximate)

Calories: 250

Protein: 15g

Carbohydrates: 20g

Fat: 13g

Fiber: 7g

Blueberry Almond Smoothie

Serves: 1

Preparation Time: 5 minutes

Total Time: 5 minutes

Ingredients:

1 cup unsweetened almond milk

1/2 cup frozen blueberries

1 tablespoon almond butter

1 tablespoon chia seeds

Instructions:

Blend chia seeds, almond butter, blueberries that have been frozen, and almond milk until smooth.

Pour into a glass, then take a sip.

Nutritional Facts: (approximate)

Calories: 220

Protein: 6g

Carbohydrates: 25g

Fat: 13g

Fiber: 9g

Rice Cake with Smoked Salmon

Serves: 1

Preparation Time: 5 minutes

Total Time: 5 minutes

Ingredients:

2 rice cakes

2-3 ounces smoked salmon

1 tablespoon dairy-free cream cheese (optional)

Fresh dill (for garnish)

Instructions:

Spread rice cakes with dairy-free cream cheese, if desired.

Add smoked salmon on top, then add fresh dill as a garnish.

Nutritional Facts: (approximate)

Calories: 200

Protein: 15g

Carbohydrates: 20g

Fat: 8g

Fiber: 1g

Pumpkin Chia Pudding

Serves: 1

Preparation Time: 5 minutes

Total Time: 4 hours (including chilling time)

Ingredients:

2 tablespoons chia seeds

1/2 cup unsweetened pumpkin puree

1/2 cup unsweetened almond milk

1/2 teaspoon pumpkin spice

Instructions:

Chia seeds, pumpkin puree, almond milk, and pumpkin spice 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.

Nutritional Facts: (approximate)

Calories: 150

Protein: 4g

Carbohydrates: 18g

Fat: 7g

Fiber: 10g

Cucumber and Tomato Salad

Serves: 1

Preparation Time: 10 minutes

Total Time: 10 minutes

Ingredients:

1 small cucumber, sliced

1/2 cup cherry tomatoes, halved

2 tablespoons chopped fresh parsley

Olive oil and lemon juice (for dressing)

Instructions:

Place sliced cucumber and cherry tomatoes in a bowl.

Add some freshly chopped parsley.

Add lemon juice and olive oil as desired.

Nutritional Facts: (approximate)

Calories: 80

Protein: 2g

Carbohydrates: 10g

Fat: 4g

Fiber: 3g

Rice Porridge with Banana

Serves: 1

Preparation Time: 5 minutes

Total Time: 20 minutes

Ingredients:

1/4 cup white rice (rinsed)

1 cup water

1 small banana, sliced

Cinnamon (to taste)

Instructions:

Combine rice and water in a saucepan. then turn down to a simmer and cover after bringing to a boil.

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

Add sliced banana on top, then sprinkle cinnamon.

Nutritional Facts: (approximate)

Calories: 240

Protein: 2g

Carbohydrates: 56g

Fat: 1g

Fiber: 2g

Pancakes:

Banana Oat Pancakes

Serves: 2

Preparation Time: 10 minutes

Total Time: 20 minutes

Ingredients:

1 ripe banana

1 cup gluten-free rolled oats

1/2 cup unsweetened almond milk

1 teaspoon vanilla extract

1/2 teaspoon ground cinnamon

Instructions:

Blend ripe banana, rolled oats, almond milk, vanilla, and cinnamon in a blender.

Purée until fluid.

Lightly coat a nonstick skillet with cooking spray and heat it over medium heat.

To make pancakes, pour batter onto the skillet.

Cook until golden brown, about 2-3 minutes per side.

Add sliced bananas and a drizzle of pure maple syrup before serving.

Nutritional Facts (per serving): (approximate)

Calories: 250

Protein: 6g

Carbohydrates: 45g

Fat: 5g

Fiber: 6g

: Blueberry Coconut Pancakes

Serves: 2

Preparation Time: 10 minutes

Total Time: 20 minutes

Ingredients:

1 cup gluten-free pancake mix

1/2 cup unsweetened coconut flakes

1/2 cup unsweetened coconut milk

1/2 cup fresh blueberries

1 teaspoon vanilla extract

Instructions:

Combine pancake mix, coconut milk, coconut flakes, fresh blueberries, and vanilla extract in a bowl.

Lightly spray a non-stick skillet with cooking spray and heat it over medium heat.

To make pancakes, pour batter onto the skillet.

Cook until thoroughly heated and browned, about 2–3 minutes per side.

Top with extra blueberries and coconut flakes before serving.

Nutritional Facts (per serving): (approximate)

Calories: 300

Protein: 5g

Carbohydrates: 45g

Fat: 12g

Fiber: 6g

Spinach and Feta Pancakes

Serves: 2

Preparation Time: 15 minutes

Total Time: 25 minutes

Ingredients:

1 cup gluten-free pancake mix

1/2 cup fresh spinach, finely chopped

1/4 cup crumbled feta cheese

1/4 cup unsweetened almond milk

1 egg

Instructions:

Combine pancake mix, finely chopped spinach, feta cheese, almond milk, and egg in a bowl.

Combine thoroughly by mixing.

Lightly coat a nonstick skillet with cooking spray and heat it over medium heat.

To make pancakes, pour batter onto the skillet.

Cook until well heated through and gently browned, about 2-3 minutes per side.

Add a dollop of Greek yogurt and some finely chopped fresh spinach before serving.

Nutritional Facts (per serving): (approximate)

Calories: 250

Protein: 10g

Carbohydrates: 30g

Fat: 8g

Fiber: 3g

Cinnamon Apple Pancakes

Serves: 2

Preparation Time: 15 minutes

Total Time: 25 minutes

Ingredients:

1 cup gluten-free pancake mix

1/2 cup grated apple

1 teaspoon ground cinnamon

1/2 teaspoon vanilla extract

1/2 cup unsweetened almond milk

Instructions:

Combine the pancake mix, grated apple, cinnamon, vanilla, and almond milk in a bowl.

Lightly spray a non-stick skillet with cooking spray and heat it over medium heat.

To make pancakes, pour batter onto the skillet.

Cook until thoroughly heated and browned, about 2–3 minutes per side.

Add more grated apple and a dash of cinnamon before serving.

Nutritional Facts (per serving): (approximate)

Calories: 280

Protein: 5g

Carbohydrates: 45g

Fat: 8g

Fiber: 5g

Lemon Poppy Seed Pancakes

Serves: 2

Preparation Time: 10 minutes

Total Time: 20 minutes

Ingredients:

1 cup gluten-free pancake mix

Zest and juice of 1 lemon

1 tablespoon poppy seeds

1/2 cup unsweetened almond milk

1 teaspoon vanilla extract

Instructions:

Combine the pancake mix, almond milk, vanilla extract, lemon zest, and poppy seeds in a bowl.

Stir to thoroughly blend.

Lightly coat a nonstick skillet with cooking spray and heat it over medium heat.

To make pancakes, pour batter onto the skillet.

Cook until well heated through and gently browned, about 2-3 minutes per side.

Put a dollop of Greek yogurt or a drizzle of