🌿 Introduction – “A Soothing Bite of Spring”
Hi friends! 😊
If you or a loved one is living with Crohn’s disease, you know how stressful mealtime can be.
What if we could make meals that are easy to digest, low in fat, and also full of seasonal joy?
Today’s recipes are gentle, comforting, and oh-so springy:
🥄 Soft Tofu Mixed with Spring Greens
🐟 White Fish & Mugwort Mini Pancakes
Both are made with minimal oil, anti-inflammatory ingredients, and a warm touch of spring.
Let’s nourish both body and heart 🥰
🥗 Recipe 1. Spring Greens & Tofu Mash
🛒 Ingredients (serves 2)
| Ingredient | Amount |
|---|---|
| Soft tofu | 1 block (medium-firm or silken) |
| Wild chives (dalrae) | 1 handful |
| Shepherd’s purse (naengi) | 1 handful |
| Soy sauce (low sodium) | 1/2 tsp |
| Toasted sesame oil (optional) | 1 tsp |
| Roasted sesame seeds | pinch |
🍳 Instructions
1️⃣ Blanch the tofu in hot water for 30 seconds, then drain well.
2️⃣ Blanch the wild chives and shepherd’s purse briefly, rinse in cold water, and chop finely.
3️⃣ Mash the tofu gently and mix in the greens.
4️⃣ Season with soy sauce, sesame oil (optional), and sesame seeds.
💡 Tip: Skip sesame oil if you're avoiding fats – it's still flavorful with fresh greens!
🐟 Recipe 2. White Fish & Mugwort Mini Pancakes
🛒 Ingredients
| Ingredient | Amount |
|---|---|
| White fish (cod, snapper, etc.) | 100g |
| Mugwort (ssuk) | 1 handful |
| Egg | 1 |
| Potato starch | 1 tbsp |
| Salt | A pinch |
🍳 Instructions
1️⃣ Mince the fish finely. Chop the mugwort into small pieces.
2️⃣ Mix with egg, starch, and a pinch of salt to form a batter.
3️⃣ Lightly grease a nonstick pan or use parchment, and cook slowly on low heat until golden.
🥄 Tip: Use silicone or parchment in a skillet to skip oil entirely!
📆 Weekly Meal Plan (Crohn’s-Friendly Korean Dishes)
| Day | Breakfast | Lunch | Dinner | Snack | Calories |
|---|---|---|---|---|---|
| Mon | White rice porridge | Chicken broth porridge | Tofu greens mash + rice | Boiled egg | ~1,100 kcal |
| Tue | Oatmeal porridge | Beef radish soup + rice | Fish mugwort pancakes | Banana (½) | ~1,200 kcal |
| Wed | Soft tofu w/ soy | Seaweed soup + steamed potato | Wild chive tofu mash | Unsweetened soy milk | ~1,150 kcal |
| Thu | Mashed sweet potato | Perilla radish soup | Zucchini + white rice | Oatmeal cookie | ~1,100 kcal |
| Fri | Banana oatmeal | Pumpkin soup | Grilled white fish | Steamed squash | ~1,200 kcal |
| Sat | Rice + soft tofu | Mild noodle broth | Egg custard + radish side | Boiled egg | ~1,150 kcal |
| Sun | White rice porridge | Kelp noodles | Spring veggie rice bowl | Braised potato | ~1,100 kcal |
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✨ Leave a comment if you want your recipe idea in next week’s plan!
🛒 Shopping List
| Category | Item | Est. Price | Storage |
|---|---|---|---|
| Basics | Tofu, white fish, egg, starch | ~$10 | Fridge / Freeze fish |
| Spring Picks | Wild chives, shepherd’s purse, mugwort | ~$7 | Fridge (use in 2–3 days) |
| Pantry | Soy sauce, sesame seeds | ~$5 | Room temperature |
🍪 Bonus Snack – Banana Oatmeal Mug Cake
Warm, soft, and gentle – a perfect Crohn’s-friendly snack 🥰
🌿 Ingredients
-
1 ripe banana
-
3 tbsp oats
-
2 tbsp unsweetened soy milk
🍳 Instructions
-
Mash the banana, stir in oats and soy milk.
-
Microwave in a mug for 1.5 minutes – done!
💡 Enjoy warm – the texture is soft and easy on the stomach.
💌 Closing Words
Thank you for stopping by today 🌱
These gentle, low-fat spring dishes are here to make your mealtime a little brighter.
If you liked these recipes:
👉 Feel free to share!
👉 Comment below with your suggestions 😊
👉 Week 2 meal plan is coming soon!
You deserve warmth and comfort in every meal 💚