Everyone knows that vegetables and salads are an important part of a healthy diet. But, if you are a person with interstitial cystitis or other acid sensitivity you are probably asking yourself, “What can I put on my salads?” My answer is, “Plenty!” The fact is, salads don’t have to be acidic at all. The trick is to build the salad itself with a variety of ingredients that appeal to all of your senses so that you aren’t relying solely on the salad dressing for that burst of flavor.
Here are a couple of recipes from Confident Choices®: A Cookbook for Interstitial Cystitis and Overactive Bladder to get you started:
Pear and Honey Coleslaw
1 hard (partially ripe) pear
2 c. shredded white and red cabbage
1/2 c. shredded carrots
1/2 t. finely chopped mint, if desired
1/2 c. pear juice
1 t. lemon zest
1 T. honey
1/2 t. sea salt
1/4 t. pepper
Peel, core, and grate pear to equal 1/2 cup. Combine with cabbage and carrots. Place mint, pear juice, canola oil, lemon zest, honey, salt, and pepper in blender and mix until well blended. Pour immediately over vegetables and toss. Refrigerate a minimum of 4 hours, stirring occasionally to blend flavors. May also be served as a hot salad by microwaving for 30 seconds per serving.
Basil Blueberry Non-Vinaigrette Salad Dressing
1 c. frozen blueberries, partially thawed
1/2 c. organic, pure blueberry juice
1/2 c. olive oil
1 t. lemon zest
1/2 t. sugar
2 t. finely chopped fresh basil (may substitute thyme)
Pinch white pepper to taste (as tolerated)
Place all ingredients in blender. Blend using one-second “pulses,” checking consistency after every couple of pulses. May also be made without using frozen berries. Simply increase juice to 1 cup.
Julie Beyer, MA, RDN
Author, Speaker, Patient Advocate
Just Tell Me What to Eat!
For step by step guidance for creating your own personal interstitial cystitis meal plan, see: Confident Choices®: Customizing the Interstitial Cystitis Diet.
For some basic, family-style, IC bladder-friendly recipes, see: Confident Choices®: A Cookbook for Interstitial Cystitis and Overactive BladderFor health care workers: Interstitial Cystitis: A Guide for Nutrition Educators