Kats Recipes to good Health volume 2

10. Divide into four dishes; serve warm or chilled.

Kat’s Kitchen Note

For the gentlest texture, cook vegetables until easily mashed with a fork and cut or shred meats finely. Choose packaged ingredients with no more than 1 to 2 grams of fiber per labeled serving when that matches your clinician’s instructions.

43. Soft Banana Pudding

Servings 4

Prep time 10 minutes

Cook time 30 minutes

Ingredients

· 2 ripe bananas, mashed smooth

· 2 cups lactose-free 1% milk

· 3 tablespoons cornstarch

· 3 tablespoons sugar

· 1 teaspoon vanilla

Instructions

11. Whisk the lactose-free milk, cornstarch, sugar, and salt in a saucepan before heating.

12. Cook over medium heat, whisking constantly, until the mixture bubbles and thickens, 6 to 8 minutes.

13. Remove from heat and stir in the fruit or flavorings.

14. Divide among four dishes and press plastic wrap directly on the surface.

15. Chill at least 2 hours, or serve warm if preferred.

Kat’s Kitchen Note

For the gentlest texture, cook vegetables until easily mashed with a fork and cut or shred meats finely. Choose packaged ingredients with no more than 1 to 2 grams of fiber per labeled serving when that matches your clinician’s instructions.

44. Peach Gelatin Parfaits

Servings 4

Prep time 10 minutes

Cook time 30 minutes

Ingredients

· 1 package (3 ounces) peach gelatin

· 1 cup boiling water

· 1 cup cold water

· 1 cup canned peaches in juice, drained and finely diced

· 1 cup lactose-free vanilla yogurt

Instructions

16. Dissolve the gelatin completely in boiling water.

17. Stir in the cold water and chill 45 minutes, until slightly thickened.

18. Fold in the finely diced peaches. Divide among four glasses.

19. Chill at least 3 hours, until firm.

20. Top each serving with 1/4 cup lactose-free yogurt.

Kat’s Kitchen Note

For the gentlest texture, cook vegetables until easily mashed with a fork and cut or shred meats finely. Choose packaged ingredients with no more than 1 to 2 grams of fiber per labeled serving when that matches your clinician’s instructions.

45. Maple Pumpkin Custard

Servings 4

Prep time 10 minutes

Cook time 30 minutes

Ingredients

· 1 cup plain canned pumpkin

· 1 1/2 cups lactose-free 1% milk

· 2 large eggs

· 2 large egg whites

· 3 tablespoons maple syrup

· 1/2 teaspoon cinnamon

· 1 teaspoon vanilla

Instructions

21. Heat the oven to 325°F. Place four 6-ounce ramekins in a baking dish.

22. Whisk all ingredients until completely smooth. Divide among the ramekins.

23. Add hot water to the baking dish until it reaches halfway up the ramekins.

24. Bake 30 to 35 minutes, until edges are set and centers barely jiggle.

25. Remove from the water bath and cool at least 15 minutes before serving.

Kat’s Kitchen Note

For the gentlest texture, cook vegetables until easily mashed with a fork and cut or shred meats finely. Choose packaged ingredients with no more than 1 to 2 grams of fiber per labeled serving when that matches your clinician’s instructions.

46. Warm Baked Pear Purée

Servings 4

Prep time 10 minutes

Cook time 30 minutes

Ingredients

· 4 ripe pears, peeled, cored, and diced

· 2 tablespoons water

· 1 tablespoon maple syrup

· 1/2 teaspoon cinnamon

· 1/2 teaspoon vanilla

Instructions

26. Heat the oven to 350°F. Place the pears and water in a covered baking dish.

27. Bake 25 to 30 minutes, until the pears are extremely soft.

28. Blend or mash until smooth.

29. Stir in maple syrup, cinnamon, and vanilla.

30. Serve warm in four small bowls.

Kat’s Kitchen Note

For the gentlest texture, cook vegetables until easily mashed with a fork and cut or shred meats finely. Choose packaged ingredients with no more than 1 to 2 grams of fiber per labeled serving when that matches your clinician’s instructions.

47. Lemon Vanilla Pudding

Servings 4

Prep time 10 minutes

Cook time 30 minutes

Ingredients

· 2 cups lactose-free 1% milk

· 3 tablespoons cornstarch

· 3 tablespoons sugar

· 1 teaspoon finely grated lemon zest

· 1 teaspoon vanilla

· Pinch of salt

Instructions

31. Whisk the lactose-free milk, cornstarch, sugar, and salt in a saucepan before heating.

32. Cook over medium heat, whisking constantly, until the mixture bubbles and thickens, 6 to 8 minutes.

33. Remove from heat and stir in the fruit or flavorings.

34. Divide among four dishes and press plastic wrap directly on the surface.

35. Chill at least 2 hours, or serve warm if preferred.

Kat’s Kitchen Note

For the gentlest texture, cook vegetables until easily mashed with a fork and cut or shred meats finely. Choose packaged ingredients with no more than 1 to 2 grams of fiber per labeled serving when that matches your clinician’s instructions.

48. Cinnamon Cream of Rice Dessert

Servings 4

Prep time 10 minutes

Cook time 30 minutes

Ingredients

· 3 cups lactose-free 1% milk

· 3/4 cup cream of rice cereal

· 3 tablespoons sugar

· 1/2 teaspoon cinnamon

· 1 teaspoon vanilla

Instructions

36. Combine the lactose-free milk, cereal or cooked rice, sugar, and salt in a saucepan.

37. Cook over medium-low heat, stirring often, until thick and creamy, 10 to 15 minutes.

38. If using egg, temper it with 1/2 cup hot mixture, return it to the pan, and cook 2 minutes without boiling.

39. Remove from heat and stir in vanilla and cinnamon.

40. Divide into four dishes; serve warm or chilled.

Kat’s Kitchen Note

For the gentlest texture, cook vegetables until easily mashed with a fork and cut or shred meats finely. Choose packaged ingredients with no more than 1 to 2 grams of fiber per labeled serving when that matches your clinician’s instructions.

49. Smooth Strawberry-Banana Ice

Servings 4

Prep time 10 minutes

Cook time 30 minutes

Ingredients

· 2 ripe bananas, sliced and frozen

· 1 cup strained seedless strawberry purée, frozen in cubes

· 1/2 cup lactose-free vanilla yogurt

· 1 tablespoon maple syrup

Instructions

41. Place the frozen banana, strawberry purée cubes, yogurt, and maple syrup in a food processor.

42. Process for 1 to 2 minutes, stopping to scrape the bowl, until smooth.

43. If needed, add 1 tablespoon lactose-free milk to help blending.

44. Serve immediately as soft-serve, or freeze 30 minutes for a firmer texture.

45. Divide into four portions.

Kat’s Kitchen Note

For the gentlest texture, cook vegetables until easily mashed with a fork and cut or shred meats finely. Choose packaged ingredients with no more than 1 to 2 grams of fiber per labeled serving when that matches your clinician’s instructions.

50. Golden Vanilla Sponge Cups

Servings 4

Prep time 10 minutes

Cook time 30 minutes

Ingredients

· 1 cup all-purpose flour

· 1 teaspoon baking powder

· 1/4 teaspoon salt

· 2 large eggs

· 1/3 cup sugar

· 1/3 cup lactose-free 1% milk

· 1 tablespoon canola oil

· 1 teaspoon vanilla

Instructions

46. Heat the oven to 350°F and coat 8 muffin cups with cooking spray.

47. Whisk flour, baking powder, and salt in one bowl. Whisk eggs, sugar, milk, oil, and vanilla in another.

48. Fold wet ingredients into dry just until smooth.

49. Fill cups halfway and bake 12 to 14 minutes, until a toothpick comes out clean.

50. Cool 10 minutes; serve two small cakes per person.

Kat’s Kitchen Note

For the gentlest texture, cook vegetables until easily mashed with a fork and cut or shred meats finely. Choose packaged ingredients with no more than 1 to 2 grams of fiber per labeled serving when that matches your clinician’s instructions.

Pasta and Rice Favorites

61. Creamy Rice Primavera

Servings: 4 • Prep time: 12 minutes • Cook time: 20 minutes

Ingredients

· • 3 cups cooked white rice

· • 1 cup peeled carrots, cut into small dice

· • 1 cup peeled zucchini, seeds removed and cut into small dice

· • 1 teaspoon olive oil

· • 1 cup lactose-free 1% milk

· • 1 tablespoon all-purpose flour

· • ½ cup low-sodium chicken or vegetable broth

· • ½ teaspoon dried parsley

· • ¼ teaspoon dried basil

· • ½ teaspoon salt

· • ⅛ teaspoon garlic powder

Instructions

1. 1. Place the carrots in a small saucepan and cover with water. Bring to a boil, reduce the heat, and cook for 8 to 10 minutes, until easily mashed with a fork. Drain well.

2. 2. Heat the olive oil in a large nonstick skillet over medium-low heat.

3. 3. Add the zucchini and cook for 4 to 5 minutes, stirring occasionally, until very tender.

4. 4. Whisk the lactose-free milk, flour, and broth together in a bowl until no lumps remain.

5. 5. Pour the milk mixture into the skillet. Add the parsley, basil, salt, and garlic powder.

6. 6. Cook for 4 to 5 minutes, whisking frequently, until the sauce lightly thickens.

7. 7. Fold in the cooked carrots and white rice.

8. 8. Reduce the heat to low and cook for 3 to 4 minutes, stirring gently, until the rice is hot and coated with sauce.

9. 9. Divide evenly among four bowls.

Kat’s Kitchen Note

Dice the vegetables very small and cook until soft enough to mash easily. If an especially smooth texture is needed, purée the cooked vegetables before adding them to the sauce.

62. Chicken Rice Florentine

Servings: 4 • Prep time: 15 minutes • Cook time: 30 minutes

Ingredients

· • 1 pound boneless, skinless chicken breast, cut into ½-inch pieces

· • 3 cups cooked white rice

· • 1 cup frozen chopped spinach, cooked until very tender

· • 1 teaspoon olive oil

· • 1 cup lactose-free 1% milk

· • ½ cup low-sodium chicken broth

· • 1 tablespoon all-purpose flour

· • ½ teaspoon dried parsley

· • ¼ teaspoon dried thyme

· • ½ teaspoon salt

· • ⅛ teaspoon garlic powder

· • Nonstick cooking spray

Instructions

1. 1. Heat the oven to 375°F.

2. 2. Coat a 2-quart baking dish with nonstick cooking spray.

3. 3. Place the cooked spinach in a fine-mesh strainer. Press firmly with the back of a spoon to remove excess liquid. Chop the spinach again if any large or stringy pieces remain.

4. 4. Heat the olive oil in a nonstick skillet over medium heat.

5. 5. Add the chicken and cook for 5 to 6 minutes, stirring frequently, until the exterior is no longer pink.

6. 6. Whisk the lactose-free milk, broth, and flour together until smooth.

7. 7. Add the milk mixture to the skillet along with the parsley, thyme, salt, and garlic powder.

8. 8. Cook for 3 to 4 minutes, stirring, until the sauce begins to thicken.

9. 9. Fold in the rice and spinach.

10. 10. Transfer the mixture to the prepared baking dish and cover tightly with foil.

11. 11. Bake for 18 to 20 minutes, until hot throughout and the chicken reaches an internal temperature of 165°F.

12. 12. Let stand for 5 minutes before serving.

Kat’s Kitchen Note

Spinach may not be appropriate for every low-residue plan. Use only thoroughly cooked, finely chopped spinach if approved. For a more restrictive plan, substitute 1 cup of peeled, seeded, thoroughly cooked zucchini.

63. Lemon Herb Orzo

Servings: 4 • Prep time: 8 minutes • Cook time: 15 minutes

Ingredients

· • 1½ cups dry orzo pasta

· • 4 cups water

· • 1 cup low-sodium chicken broth

· • 1 teaspoon olive oil

· • 1 tablespoon fresh lemon juice

· • 1 teaspoon finely grated lemon zest, optional

· • ½ teaspoon dried parsley

· • ¼ teaspoon dried dill

· • ½ teaspoon salt

· • ⅛ teaspoon garlic powder

Instructions

1. 1. Bring the water to a boil in a medium saucepan.

2. 2. Add the orzo and cook according to the package directions until very tender, usually 8 to 10 minutes.

3. 3. Drain the orzo in a fine-mesh strainer.

4. 4. Return the saucepan to medium-low heat and add the chicken broth, olive oil, parsley, dill, salt, and garlic powder.

5. 5. Bring the seasoned broth to a gentle simmer.

6. 6. Add the drained orzo and cook for 2 to 3 minutes, stirring often, until most of the broth is absorbed.

7. 7. Remove the pan from the heat.

8. 8. Stir in the lemon juice and optional lemon zest.

9. 9. Let stand for 2 minutes before dividing into four portions.

Kat’s Kitchen Note

Lemon can be irritating for some gastrointestinal conditions. If citrus is not tolerated, omit the lemon juice and zest and add 2 additional tablespoons of broth.

64. Turkey Rice Pilaf

Servings: 4 • Prep time: 12 minutes • Cook time: 25 minutes

Ingredients

· • 12 ounces 99% lean ground turkey

· • 1 cup uncooked long-grain white rice

· • 2¼ cups low-sodium chicken broth

· • ¾ cup peeled carrots, cut into very small dice

· • 1 teaspoon olive oil

· • ½ teaspoon dried parsley

· • ¼ teaspoon dried thyme

· • ½ teaspoon salt

· • ⅛ teaspoon garlic powder

Instructions

1. 1. Heat the olive oil in a medium saucepan with a tight-fitting lid over medium heat.

2. 2. Add the ground turkey and cook for 5 to 6 minutes, breaking it into very small pieces.

3. 3. Continue cooking until no visible pink remains.

4. 4. Add the rice and stir for 30 seconds to coat it lightly.

5. 5. Add the broth, carrots, parsley, thyme, salt, and garlic powder.

6. 6. Bring the mixture to a boil.

7. 7. Reduce the heat to low, cover tightly, and simmer for 17 to 20 minutes, until the rice is tender and the liquid has been absorbed.

8. 8. Confirm that the turkey has reached 165°F.

9. 9. Remove from the heat and let stand, covered, for 5 minutes.

10. 10. Fluff gently with a fork and divide into four servings.

Kat’s Kitchen Note

Cut the carrots into pieces no larger than ¼ inch so they become tender during the rice’s cooking time. If needed, precook the carrots for 5 minutes before adding them.

65. Simple Rice Alfredo

Servings: 4 • Prep time: 5 minutes • Cook time: 15 minutes

Ingredients

· • 3 cups cooked white rice

· • 1½ cups lactose-free 1% milk

· • ¾ cup low-sodium chicken or vegetable broth

· • 2 tablespoons all-purpose flour

· • 1 teaspoon olive oil

· • ½ teaspoon dried parsley

· • ½ teaspoon salt

· • ⅛ teaspoon garlic powder

· • 2 tablespoons lactose-free grated Parmesan-style alternative, optional

Instructions

1. 1. Whisk the lactose-free milk, broth, and flour together in a medium saucepan before placing the pan over heat.

2. 2. Add the olive oil, parsley, salt, and garlic powder.

3. 3. Cook over medium-low heat for 6 to 8 minutes, whisking continuously, until the sauce thickens enough to coat the back of a spoon.

4. 4. Reduce the heat to low.

5. 5. Stir in the cooked white rice.

6. 6. Cook for 3 to 4 minutes, stirring gently, until the rice is fully heated.

7. 7. Stir in the lactose-free Parmesan-style alternative, if using.

8. 8. If the mixture becomes too thick, add lactose-free milk 1 tablespoon at a time.

9. 9. Divide among four bowls and serve warm.

Kat’s Kitchen Note

Check the label on any cheese alternative carefully. Some dairy-free products contain added fiber, nuts, seeds, or high amounts of fat. The recipe remains creamy without the optional cheese alternative.

66. Gentle Zucchini Risotto

Servings: 4 • Prep time: 12 minutes • Cook time: 30 minutes

Ingredients

· • 1¼ cups Arborio rice

· • 4 cups low-sodium chicken or vegetable broth

· • 1 cup peeled zucchini, seeds removed and finely diced

· • 1 teaspoon olive oil

· • ½ cup lactose-free 1% milk

· • ½ teaspoon dried parsley

· • ¼ teaspoon dried basil

· • ½ teaspoon salt

· • ⅛ teaspoon garlic powder

Instructions

1. 1. Pour the broth into a saucepan and keep it warm over low heat.

2. 2. Heat the olive oil in a separate heavy saucepan over medium-low heat.

3. 3. Add the zucchini and cook for 4 to 5 minutes, until very soft.

4. 4. Add the Arborio rice and stir for 1 minute.

5. 5. Add ¾ cup of warm broth and stir gently until most of the liquid is absorbed.

6. 6. Continue adding the broth approximately ½ cup at a time, stirring frequently and allowing each addition to absorb before adding more.

7. 7. Continue cooking for 20 to 24 minutes, until the rice is soft and creamy.

8. 8. Stir in the lactose-free milk, parsley, basil, salt, and garlic powder.

9. 9. Cook for 2 minutes over low heat.

10. 10. Remove from the heat and let stand for 3 minutes before serving.

Kat’s Kitchen Note

Traditional risotto is intentionally creamy but should still be soft enough to eat easily. Add an extra ¼ cup of broth if a looser consistency is preferred.

67. Chicken and Rice Bake

Servings: 4 • Prep time: 15 minutes • Cook time: 40 minutes

Ingredients

· • 1 pound boneless, skinless chicken breast, cut into small cubes

· • 3 cups cooked white rice

· • 1 cup peeled carrots, sliced thin and cooked until tender

· • 1 cup lactose-free 1% milk

· • ½ cup low-sodium chicken broth

· • 1 tablespoon all-purpose flour

· • 1 teaspoon olive oil

· • ½ teaspoon dried thyme

· • ½ teaspoon dried parsley

· • ½ teaspoon salt

· • Nonstick cooking spray

Instructions

1. 1. Heat the oven to 375°F.

2. 2. Coat a 2-quart casserole dish with nonstick cooking spray.

3. 3. Heat the olive oil in a nonstick skillet over medium heat.

4. 4. Add the chicken and cook for 5 minutes, stirring frequently. The chicken does not need to be fully cooked at this stage.

5. 5. Whisk the lactose-free milk, chicken broth, and flour together until smooth.

6. 6. Add the milk mixture to the skillet.

7. 7. Stir in the thyme, parsley, and salt.

8. 8. Cook for 3 minutes, stirring, until the sauce begins to thicken.

9. 9. Combine the chicken mixture, cooked rice, and tender carrots in the prepared casserole dish.

10. 10. Cover tightly with foil and bake for 25 minutes.

11. 11. Remove the foil and bake for 5 to 8 minutes more.

12. 12. Confirm that the chicken reaches 165°F in the center.

13. 13. Let the casserole rest for 5 minutes before serving.

Kat’s Kitchen Note

This casserole may be assembled earlier in the day and refrigerated. If cooking directly from the refrigerator, additional baking time may be needed. Always use the internal temperature rather than time alone to confirm doneness.

68. Herbed Couscous Bowl

Servings: 4 • Prep time: 10 minutes • Cook time: 15 minutes

Ingredients

· • 1½ cups plain refined couscous

· • 1¾ cups low-sodium chicken broth

· • 1 cup peeled carrots, finely diced

· • 1 cup peeled zucchini, seeds removed and finely diced

· • 1 teaspoon olive oil

· • ½ teaspoon dried parsley

· • ¼ teaspoon dried thyme

· • ½ teaspoon salt

· • 1 cup finely chopped cooked chicken breast, optional

Instructions

1. 1. Place the carrots in a small saucepan, cover with water, and simmer for 8 to 10 minutes, until very tender. Drain.

2. 2. Heat the olive oil in a medium saucepan over medium-low heat.

3. 3. Add the zucchini and cook for 4 minutes, until soft.

4. 4. Add the broth, parsley, thyme, and salt.

5. 5. Bring the broth to a boil.

6. 6. Remove the saucepan from the heat and immediately stir in the couscous.

7. 7. Cover tightly and let stand for 5 minutes.

8. 8. Fluff gently with a fork.

9. 9. Fold in the tender carrots and optional cooked chicken.

10. 10. Return to low heat for 2 minutes if needed to warm the chicken completely.

11. 11. Divide into four bowls.

Kat’s Kitchen Note

Use plain couscous made from refined wheat rather than whole-wheat couscous. Check the nutrition label to ensure the product fits Kat’s prescribed fiber limit.

69. Savory Rice Medley

Servings: 4 • Prep time: 12 minutes • Cook time: 25 minutes

Ingredients

· • 1 cup uncooked long-grain white rice

· • 2¼ cups low-sodium chicken broth

· • ½ cup peeled carrots, finely diced

· • ½ cup peeled zucchini, seeds removed and finely diced

· • ½ cup peeled yellow squash, seeds removed and finely diced

· • 1 teaspoon olive oil

· • ½ teaspoon dried parsley

· • ¼ teaspoon dried thyme

· • ½ teaspoon salt

Instructions

1. 1. Heat the olive oil in a medium saucepan over medium-low heat.

2. 2. Add the carrots, zucchini, and yellow squash.

3. 3. Cook for 4 minutes, stirring frequently, without browning the vegetables.

4. 4. Add the white rice and stir for 30 seconds.

5. 5. Pour in the broth and add the parsley, thyme, and salt.

6. 6. Bring to a boil.

7. 7. Reduce the heat to low and cover tightly.

8. 8. Simmer for 18 to 20 minutes, until the rice is soft and the liquid is absorbed.

9. 9. Remove from the heat and let stand, covered, for 5 minutes.

10. 10. Stir gently to distribute the vegetables before serving.

Kat’s Kitchen Note

The vegetables should be peeled, de-seeded, finely cut, and thoroughly cooked. If Kat’s current plan permits fewer vegetables, replace one cup of vegetables with an additional cup of cooked white rice.

70. Comfort Pasta with Dill

Servings: 4 • Prep time: 8 minutes • Cook time: 18 minutes

Ingredients

· • 8 ounces refined white pasta, such as small shells or elbow macaroni

· • 1½ cups lactose-free 1% milk

· • ½ cup low-sodium chicken broth

· • 2 tablespoons all-purpose flour

· • 1 teaspoon olive oil

· • 1 teaspoon dried dill

· • ½ teaspoon dried parsley

· • ½ teaspoon salt

· • 1 cup finely diced cooked turkey or chicken breast, optional

Instructions

1. 1. Bring a large saucepan of water to a boil.

2. 2. Add the pasta and cook until very tender, using the longest recommended package time or 1 minute longer.

3. 3. Drain the pasta and set it aside.

4. 4. Whisk the lactose-free milk, broth, and flour together in the empty saucepan.

5. 5. Add the olive oil, dill, parsley, and salt.

6. 6. Cook over medium-low heat for 6 to 8 minutes, whisking often, until the sauce lightly thickens.

7. 7. Add the cooked pasta and optional turkey or chicken.

8. 8. Reduce the heat to low and stir gently for 3 to 4 minutes, until everything is hot.

9. 9. If the sauce becomes too thick, stir in 1 to 2 tablespoons of lactose-free milk.

10. 10. Divide into four bowls and serve warm.

Kat’s Kitchen Note

Small pasta shapes are easier to portion and can be cooked to a very soft texture. If adding poultry, chop it finely and verify that previously cooked poultry is reheated thoroughly.

Side Dishes

71. Whipped Potato Purée

Servings: 4 • Prep time: 10 minutes • Cook time: 20 minutes

Ingredients

· • 2 pounds russet potatoes

· • ¾ cup lactose-free 1% milk, warmed

· • 2 teaspoons olive oil

· • ½ teaspoon salt

· • ⅛ teaspoon garlic powder, optional

· • 2 tablespoons low-sodium chicken broth, if needed

Instructions

1. 1. Peel the potatoes completely and remove any eyes or discolored areas.

2. 2. Cut the potatoes into uniform 1-inch pieces.

3. 3. Place the potatoes in a large saucepan and cover with cold water by approximately 1 inch.

4. 4. Bring to a boil over medium-high heat.

5. 5. Reduce the heat and simmer uncovered for 15 to 18 minutes, until the potatoes break apart easily when pressed with a fork.

6. 6. Drain thoroughly and return the potatoes to the warm saucepan.

7. 7. Let the potatoes stand over the turned-off burner for 1 minute to allow excess moisture to evaporate.

8. 8. Mash until no visible lumps remain.

9. 9. Add the warmed lactose-free milk, olive oil, salt, and optional garlic powder.

10. 10. Whip with a hand mixer on low speed for 30 to 45 seconds, or stir vigorously with a whisk, until smooth.

11. 11. If the purée is too thick, add the broth 1 tablespoon at a time.

12. 12. Divide into four portions and serve warm.

Kat’s Kitchen Note

Do not include potato skins. Avoid overmixing, which can make the potatoes sticky. For an especially smooth consistency, press the cooked potatoes through a potato ricer before adding the milk.

72. Honey-Glazed Carrots

Servings: 4 • Prep time: 10 minutes • Cook time: 18 minutes

Ingredients

· • 1½ pounds carrots

· • ¾ cup water

· • 1 tablespoon honey

· • 1 teaspoon olive oil

· • ¼ teaspoon salt

· • ⅛ teaspoon ground cinnamon, optional

· • 1 teaspoon finely chopped parsley, optional

Instructions

1. 1. Peel the carrots completely.

2. 2. Cut the carrots into ¼-inch rounds. Cut any wide rounds in half so all pieces cook evenly.

3. 3. Place the carrots and water in a large nonstick skillet.

4. 4. Bring to a gentle boil over medium-high heat.

5. 5. Reduce the heat to medium-low, cover, and simmer for 12 to 14 minutes.

6. 6. Test the carrots with a fork. Continue cooking until the carrots are very soft and mash easily.

7. 7. Drain any remaining water, leaving the carrots in the skillet.

8. 8. Add the honey, olive oil, salt, and optional cinnamon.

9. 9. Cook uncovered over low heat for 2 minutes, stirring gently, until the carrots are evenly glazed.

10. 10. Garnish with finely chopped parsley only if fresh herbs are well tolerated.

11. 11. Divide into four servings.

Kat’s Kitchen Note

The carrots should be cooked beyond crisp-tender. If whole pieces are difficult to tolerate, mash the cooked carrots before stirring in the glaze.

73. Creamy Polenta

Servings: 4 • Prep time: 5 minutes • Cook time: 12 minutes

Ingredients

· • 1 cup quick-cooking polenta

· • 2½ cups low-sodium chicken broth

· • 1½ cups lactose-free 1% milk

· • 1 teaspoon olive oil

· • ½ teaspoon salt

· • ⅛ teaspoon garlic powder, optional

· • 1 tablespoon lactose-free Parmesan-style alternative, optional

Instructions

1. 1. Combine the broth, lactose-free milk, salt, and optional garlic powder in a medium saucepan.

2. 2. Bring the mixture to a gentle simmer over medium heat. Do not allow the milk to boil rapidly.

3. 3. Slowly pour in the polenta while whisking continuously.

4. 4. Reduce the heat to low.

5. 5. Cook according to the package directions, usually 5 to 8 minutes, whisking frequently to prevent lumps.

6. 6. Continue cooking until the grains are very soft and the mixture is creamy.

7. 7. Remove the saucepan from the heat.

8. 8. Stir in the olive oil and optional Parmesan-style alternative.

9. 9. If the polenta thickens too much, whisk in additional lactose-free milk or broth 1 tablespoon at a time.

10. 10. Let stand for 2 minutes before serving.

Kat’s Kitchen Note

Use finely ground or quick-cooking polenta rather than coarse stone-ground cornmeal. Review the label on any cheese alternative for added fiber, nuts, seeds, or excess fat.

74. Savory White Rice Pilaf

Servings: 4 • Prep time: 8 minutes • Cook time: 25 minutes

Ingredients

· • 1 cup long-grain white rice

· • 2¼ cups low-sodium chicken broth

· • 1 teaspoon olive oil

· • ½ teaspoon dried parsley

· • ¼ teaspoon dried thyme

· • ½ teaspoon salt

· • ⅛ teaspoon garlic powder

· • 2 tablespoons peeled carrot, grated very finely, optional

Instructions

1. 1. Place the rice in a fine-mesh strainer and rinse briefly under cool water. Drain well.

2. 2. Heat the olive oil in a medium saucepan over medium-low heat.

3. 3. Add the rice and optional grated carrot.

4. 4. Stir gently for 1 minute without allowing the rice to brown.

5. 5. Add the chicken broth, parsley, thyme, salt, and garlic powder.

6. 6. Increase the heat and bring the mixture to a boil.

7. 7. Reduce the heat to the lowest setting and cover tightly.

8. 8. Simmer for 18 to 20 minutes without lifting the lid.

9. 9. Remove the pan from the heat and let the rice stand, covered, for 5 minutes.

10. 10. Fluff gently with a fork.

11. 11. Confirm that any carrot pieces are very soft before serving.

12. 12. Divide into four portions.

Kat’s Kitchen Note

This recipe intentionally uses white rice instead of brown or wild rice. For a softer texture, add an extra ¼ cup of broth and cook for 2 to 3 additional minutes.

75. Roasted Pumpkin Mash

Servings: 4 • Prep time: 12 minutes • Cook time: 35 minutes

Ingredients

· • 4 cups peeled, seeded pumpkin, cut into 1-inch cubes

· • 1 teaspoon olive oil

· • ½ cup lactose-free 1% milk, warmed

· • ¼ teaspoon salt

· • ⅛ teaspoon ground nutmeg

· • ⅛ teaspoon dried sage, optional

Instructions

1. 1. Heat the oven to 375°F.

2. 2. Line a rimmed baking sheet with parchment paper.

3. 3. Place the peeled pumpkin cubes on the prepared baking sheet.

4. 4. Drizzle with the olive oil and toss gently to coat.

5. 5. Spread the pumpkin into a single layer.

6. 6. Roast for 25 to 30 minutes, turning once, until the pumpkin is extremely tender.

7. 7. Transfer the hot pumpkin to a mixing bowl.

8. 8. Add the warmed lactose-free milk, salt, nutmeg, and optional sage.

9. 9. Mash thoroughly with a potato masher.

10. 10. For a completely smooth texture, blend with an immersion blender for 30 to 45 seconds.

11. 11. If needed, add more lactose-free milk 1 tablespoon at a time.

12. 12. Serve warm.

Kat’s Kitchen Note

Use plain pumpkin rather than canned pumpkin-pie filling. Frozen peeled pumpkin or butternut squash may be substituted if cooked until very soft.

76. Steamed Zucchini Rounds

Servings: 4 • Prep time: 10 minutes • Cook time: 10 minutes

Ingredients

· • 4 medium zucchinis

· • 1 teaspoon olive oil

· • 2 tablespoons low-sodium chicken or vegetable broth

· • ½ teaspoon dried parsley

· • ¼ teaspoon salt

· • ⅛ teaspoon dried basil

Instructions

1. 1. Peel the zucchini completely.

2. 2. Cut each zucchini lengthwise and scrape out the visible seeds with a spoon.

3. 3. Cut the prepared zucchini into ¼-inch slices.

4. 4. Place the zucchini and broth in a large nonstick skillet.

5. 5. Cover and cook over medium-low heat for 6 to 8 minutes.

6. 6. Stir once or twice during cooking.

7. 7. Continue cooking until the zucchini is very tender and can be mashed easily with a fork.

8. 8. Drain any excess liquid.

9. 9. Add the olive oil, parsley, salt, and basil.

10. 10. Toss gently over low heat for 1 minute.

11. 11. Divide into four portions.

Kat’s Kitchen Note

Peeling and deseeding the zucchini reduces the amount of fibrous material. For a smoother side dish, mash the zucchini lightly after cooking.

77. Silky Cauliflower Purée

Servings: 4 • Prep time: 10 minutes • Cook time: 18 minutes

Ingredients

· • 4 cups cauliflower florets, stems removed and pieces cut small

· • 1 small russet potato, peeled and diced

· • ½ cup lactose-free 1% milk, warmed

· • 1 teaspoon olive oil

· • ½ teaspoon salt

· • ⅛ teaspoon garlic powder, optional

· • 2 to 4 tablespoons low-sodium chicken broth, as needed

Instructions

1. 1. Place the cauliflower and peeled potato in a large saucepan.

2. 2. Cover with water and bring it to a boil.

3. 3. Reduce the heat and simmer for 14 to 16 minutes, until both vegetables are extremely tender.

4. 4. Drain thoroughly.

5. 5. Return the vegetables to the warm saucepan for 1 minute to evaporate excess moisture.

6. 6. Add warmed lactose-free milk, olive oil, salt, and optional garlic powder.

7. 7. Blend with an immersion blender until completely smooth.

8. 8. Add broth 1 tablespoon at a time until the desired consistency is reached.

9. 9. Return the purée to low heat for 1 to 2 minutes if it needs to be rewarmed.

10. 10. Divide into four portions.

Kat’s Kitchen Note

Cauliflower can cause gas or discomfort for some people and may not be permitted on every low-residue plan. Peeled potato can be used in place of the cauliflower if cauliflower is not approved or tolerated.

78. Soft Herb Dinner Rolls

Yield: 8 small rolls • Serving: 1 roll • Prep time: 20 minutes, plus 60 minutes rising • Cook time: 15 minutes

Ingredients

· • 2¼ cups all-purpose flour, plus more if needed

· • 1 packet active dry yeast, 2¼ teaspoons

· • ¾ cup lactose-free 1% milk

· • 2 tablespoons water

· • 1 tablespoon sugar

· • 1 tablespoon canola oil

· • ½ teaspoon salt

· • ½ teaspoon dried parsley, crushed finely

· • Nonstick cooking spray

Instructions

1. 1. Warm the lactose-free milk and water to approximately 105°F to 110°F.

2. 2. Pour the warm liquid into a large mixing bowl.

3. 3. Stir in the sugar and yeast.

4. 4. Let the mixture stand for 5 to 10 minutes, until a foamy layer develops.

5. 5. Stir in the canola oil, salt, and parsley.

6. 6. Add 2 cups of flour and mix until a soft dough forms.

7. 7. Add the remaining flour a tablespoon at a time only if the dough is excessively sticky.

8. 8. Knead on a lightly floured surface for 5 to 6 minutes, until smooth and elastic.

9. 9. Place the dough in a bowl coated with cooking spray. Cover with a clean towel.

10. 10. Let rise in a warm area for 40 to 50 minutes, until approximately doubled.

11. 11. Heat the oven to 375°F.

12. 12. Gently deflate the dough and divide it into eight equal portions.

13. 13. Shape each portion into a smooth ball and arrange in a lightly sprayed 8-inch baking pan.

14. 14. Cover and let rise for another 15 minutes.

15. 15. Bake for 13 to 15 minutes, until lightly golden.

16. 16. Cool for at least 10 minutes before serving.

Kat’s Kitchen Note

Use only refined all-purpose flour. Do not add seeds, whole grains, bran, nuts, or coarse herbs. Packaged flour and yeast can vary, so add the final flour gradually.

79. Smooth Sweet Potato Mash

Servings: 4 • Prep time: 10 minutes • Cook time: 25 minutes

Ingredients

· • 2 pounds sweet potatoes

· • ½ cup lactose-free 1% milk, warmed

· • 1 teaspoon olive oil

· • 1 tablespoon maple syrup, optional

· • ¼ teaspoon salt

· • ⅛ teaspoon ground cinnamon

Instructions

1. 1. Peel the sweet potatoes completely.

2. 2. Cut the sweet potatoes into 1-inch pieces.

3. 3. Place them in a saucepan and cover with water.

4. 4. Bring to a boil over medium-high heat.

5. 5. Reduce the heat and simmer for 18 to 20 minutes, until the pieces are extremely tender.

6. 6. Drain thoroughly and return the sweet potatoes to the warm saucepan.

7. 7. Add the warmed lactose-free milk, olive oil, optional maple syrup, salt, and cinnamon.

8. 8. Mash until no lumps remain.

9. 9. For a silkier texture, blend briefly with an immersion blender.

10. 10. If the mash is too thick, add lactose-free milk 1 tablespoon at a time.

11. 11. Divide into four servings.

Kat’s Kitchen Note

Some low-residue plans limit sweet potatoes because they contain more fiber than peeled white potatoes. Use this recipe only if sweet potato is approved and tolerated. Peeled russet potatoes may be substituted.

80. Warm Applesauce Compote

Servings: 4 • Prep time: 10 minutes • Cook time: 25 minutes

Ingredients

· • 4 medium apples

· • ½ cup water

· • 1 tablespoon maple syrup or sugar, optional

· • ½ teaspoon ground cinnamon

· • ½ teaspoon vanilla extract

· • 1 teaspoon fresh lemon juice, optional

Instructions

1. 1. Peel the apples completely.

2. 2. Cut each apple into quarters and remove the core, seeds, and firm center material.

3. 3. Dice the apples into ½-inch pieces.

4. 4. Place the apples and water in a medium saucepan.

5. 5. Bring to a gentle simmer over medium heat.

6. 6. Reduce the heat to low, cover, and cook for 18 to 22 minutes.

7. 7. Stir every 5 minutes and add 1 to 2 tablespoons of water if the pan becomes dry.

8. 8. When the apples are very soft, mash them to the desired texture.

9. 9. Stir in the maple syrup or sugar, cinnamon, vanilla, and optional lemon juice.

10. 10. Cook uncovered for 2 minutes.

11. 11. Serve warm, or cool and refrigerate in a covered container.

Kat’s Kitchen Note

For the lowest-residue texture, blend the finished compote until completely smooth. If acidity is irritating, omit the lemon juice.

Below are Recipes 81 through 90, fully developed for the Snacks and Small Bites section of Volume 2. Each recipe includes exact amounts, yields, preparation times, cooking temperatures, complete directions, storage guidance, and texture notes consistent with the low-fat, low-residue, lactose-free approach used throughout Kat’s cookbook.

End of chapter one.