How to Manage & Heal Ulcerative Colitis

On Rising: Have a warm glass of water with a half of a lemon squeezed into it. Then clean your teeth.
Breakfast: -
Mixed Berry Smoothie
½ - 1 cup of Frozen Berries
The rind of one lemon (full of bioflavonoids antioxidant properties)
½ - 1 cup of Paris Creek or Greek yoghurt
You can also add other fruit as well such as rock melon, pineapple, apple or banana
You can include a tablespoon of LSA for extra fibre
½ cup of Almond milk
A Refreshing inclusion can be fresh mint
A selection of fresh fruits such as apples, mangoes, pineapple, strawberries, and kiwi fruit uses at least three of these with yogurt. These could be placed in a blender as a smoothie.
Plate of cooked vegetables such as tomatoes, onions, asparagus, capsicum, parsley, mushrooms and parsley.
Lightly stir-fry vegetables. Remove to one side. Lightly cook eggs mixed with 1 tablespoon water and a pinch of pepper. When almost cooked top with vegetables and flip to heat through.
Smoked salmon, muesli, porridge, scrambled tofu.
Then a cup of green tea

“Always Drink Plenty of Water” it hydrates you, balances your minerals & detoxifies
At least two –two and a half litres of water per day needs to be drunk.
Mid-morning: - A wrap preferably not wheat, with for example - tomato, homous, or tzakiti dip, or mushrooms, or your fruit and yogurt if you have not had it for breakfast. Or you can nibble on almonds, walnuts, raw pumpkin seeds or sunflower seeds.
Lunch: -
Tuna or salmon and a salad consisting of lettuce, grated carrot, tomato, cucumber, mushrooms, alfalfa, avocado. Salads dressing 1 tblespn Safflower oil or linseed oil mix with 1 tblespn. Apple cider vinegar
Poached salmon with a salad
Chicken and Waldorf salad, which consists of, chopped apple, celery, 6 walnuts and red onion to taste.
Vegetable soup
Bean salad
Dry roasted vegetables from the list
Mid-afternoon: - A tub of Vaalia vanilla yoghurt or plain greek yoghurt:
or some wholemeal gluten free bread with tahini and salad such as mushrooms, onion, goat’s cheese, lettuce, sprouts , or a couple of hard boiled eggs, celery, carrot or a handful of almonds or walnuts
1 – Glass of pineapple juice.
Dinner: -
Fish, Chicken, Lean Red meat, Tofu, or Vegetable stack
Home-made vegetable and legume soup, chicken breast fillet and vegetables or salad, Chinese stir-fry with tofu. At least four to five different vegetables should be eaten at each meal such as beans, carrots, pumpkin, squash, eggplant, zucchini, swede, turnips, parsnips, spinach, broccoli which can be steamed, stir-fry with olive oil or baked spraying pan with olive oil. Dessert: - Fresh fruit salad, Dried fruit and nuts, yogurt and muesli sweetened with honey.
A cup of green tea

Before Bed: In a glass include 1 tablespoon of Apple cider vinegar, (optional1 teaspoon of honey), and a teaspoon of flax seed or safflower oil, then fill glass with warm water and slowly sip, this assists with alkalizing your GI track. An alternative to this is Swedish bitters
Natural seasonings: - such as garlic, herbs, onion, lemon juice, apple cider vinegar can be used.
Try these recipes:
Spicy Seafood and Vegetable Soup
4 – Cups of home-made stock (this includes fish, chicken or vegetable)
1 – Carrot, sliced
½ cup broccoli flowerets
½ cup sliced mushrooms
½ cup of thinly sliced Chinese cabbage
1 stalk of lemon grass
3 lemon or lime leaves, or rind of one lime
1 teaspoon of ginger
Bring water or stock to boil, add lime leaves, lemon grass (chopped and pounded) and sliced ginger. Simmer 20 minutes. Strain and then add broccoli, carrot and mushrooms, cook 2 minutes, followed by prawns or fish and cabbage. Do not overcook. Stir in lime juice to serve and garnish with chopped coriander, shallots and chilli or capsicum.
Variation: use tofu or chicken fillet instead of fish and prawns.
Once on maintenance diet and 1/3 of a cup of brown rice can be included.
Chicken marinade:
Chicken may be marinated in balsamic vinegar (or red wine), olive oil, garlic and grated rind of one lemon. Bake, grill or BBQ whole fillet Toss in balsamic vinegar, capers and fresh herbs like parsley and basil before serving in slices Serve with rocket salad and a variety of vegetables.
Vegetable suggestions:
Roasted Vegetables – Sweet potato, red capsicum, eggplant, red onion
Basil, olives, capers, finely chopped garlic, olive oil, and balsamic vinegar.
Saute each vegetable lightly in olive oil before mixing together in large baking dish. Bake 40 minutes.
Before serving stir through vinegar, capers, chopped olives and basil leaves.
Sicilian Vegetables
1 zucchini, 2 baby eggplant, 2 tomatoes, ½ red capsicum, 1 tablespoon black olives, 1 clove garlic, 1 tablespoon vinegar, olive oil and parsley.
Quickly sauté cubes of eggplant, zucchini and garlic in olive oil for 2 minutes. Add other vegetables coarsely chopped cover and simmer for 20 minutes. Stir in olives and vinegar. Season with black pepper and parsley
Chicken with a touch of mint
350g chicken breasts, chopped into cubes or slices
1 onion, 1 clove of garlic, 2 tsp. Ginger, 1 tablespoon lemon juice
1 tsp. Coriander, ½ tsp. Cumin, ½ tsp. Garam Marsala
3 tablespoons yogurt, 2 tablespoons chopped mint
Prepare marinade by combining in a blender. Pour over chicken and marinade for several hours if possible. Chicken can be served as kebabs, or in a fry pan with a variety of vegetables or a tossed salad.
Lentil Bolognaise
1 – Cup of red or brown lentils soaked overnight.
1 – 2 onions, 3 – 4 cloves of garlic
1 – Carrot, capsicum, sweet potato, zucchini, and a stick of celery.
Herbs – parsley, basil, oregano
1 – Jar of organic tomato, basil pasta sauce with no added salt, no preservatives, no artificial flavours or colours. Black pepper, Brown onions, garlic and capsicum add lentils and other chopped vegetables, herbs and spices. Simmer on low heat for 15 – 20 minutes.
Serve with organic wholemeal pasta (wheat free) or brown rice. May replace lentils with minced turkey or chicken