Here is a recipe that my mom used to prepared to me a lot when my digestive system was super weak and I could barely digest anything. A combination of soothing ingredients and much love from mom went a long way. She is simply the best! It also tastes real good. These are the minimum ingredients she used to keep it simple for me. You can get creative and add more ingredients if your tummy allows! However, the least ingredients, the better for digestion.
Hope you enjoy it!
Ingredients (serves 4 -6 people)
8 medium size potatoes- peeled and cut in pieces
6 medium size shredded carrots
1 lb of salmon- wild caught
2 tablespoons of nutritional yeast in flakes (per layer)
Juice of 1 lemon
Pink Himalayan salt- in moderation
1 garlic clove-minced
1 tablespoon of avocado butter (can add more if needed)
1 handful of cilantro
Procedure:
1. Cook the potatoes with water and ¼ tablespoon of pink Himalayan salt at medium heat until tender.
2. Season the salmon using the Himalayan salt to taste, cilantro, lemon juice, and garlic.
3. Cook the salmon at low-medium heat until it is soft, avoid drying it.
4. Shred the salmon and set aside.
5. Once the potatoes are ready, smashed them and mix with the avocado butter.
6. Obtain a baked pan and add 1 teaspoon of coconut oil. Add one layer of smashed potatoes, add a layer of shredded salmon, shredded carrots and sprinkle with nutritional yeast. Repeat this process until completing all the layers of the pastelon.
7. Bake at 350F for 15 minutes.
8. Serve and enjoy!
Health benefits:
Salmon- Salmon is a great source of omega 3- fatty acids which helps fight inflammation. It is also an excellent source of protein, potassium, selenium and vitamin B12(Murray 2005).
Potatoes- Potatoes are a starchy root vegetable and a good source of carbohydrate that Crohn’s disease clients are much needed of for energy and satiety. In addition, potatoes are easy to digest, specially in the mashed form which is beneficial for the digestive system. Potatoes are a very good source of potassium, vitamins B6 and C, niacin, pantothenic acid and dietary fiber (Murray 2005).
Carrots-Carrots provide the highest source of provitamin A carotenoid (Murray 2005) (meaning, it could be converted to Vitamin A in the body), this important for Crohn’s disease patients, because it supports the immune system. In addition, it is a powerful antioxidant, fighting free radicals and protecting the cells for potential mutations.
Nutritional yeast- Nutritional yeast provides all the vitamins of the B complex (including B12 when fortified). It contains thiamine, riboflavin, niacin, selenium and zinc, making it a great superfood! (Axe 2018).
