Read Cooking Well: Multiple Sclerosis Online
Authors: Marie-Annick Courtier
Cooking Well: Multiple Sclerosis (10 page)
serves 4
2 large beets (about 20 ounces)
¼ cup walnuts, chopped
2 tablespoons walnut oil
1 lemon
1 tablespoon shaved Pecorino cheese
Salt and pepper to taste
This salad may also be served with lettuce, endives, apples, or any combination of those
.
Place the beets in a large pan and cover with water. Bring to boil over high heat. Reduce heat, cover, and simmer for 30 minutes, or until tender. Strain and cool. Peel and slice the beets. Place the slices overlapping each other in a serving platter. Season the beets with salt and pepper. Drizzle with the oil and a little lemon juice. Evenly spread the cheese and serve immediately.
nutritional facts
Per Serving: 181 Cal (56% from Fat, 9% from Protein, 35% from Carb); 4 g Protein; 12 g Tot Fat; 1 g Sat Fat; 2 g Mono Fat; 18 g Carb; 6 g Fiber; 10 g Sugar; 64 mg Calcium; 2 mg Iron; 135 mg Sodium; 1 mg Cholesterol
serves 6
For the salad:
4 ounces dried garbanzo beans
4 ounces dried black beans
4 ounces dried red beans
4 ounces green beans
¼ small red onion, diced (about 1 ounce)
For the dressing:
1 large garlic clove, minced
2 tablespoons olive oil
4 tablespoons cider vinegar
2 tablespoons fresh salad herbs, minced
Salt and pepper to taste
This salad may be served with lettuce, tomato, and avocado. You may substitute one 15-ounce can cooked beans for each dried bean. Rinse before use
.
For the dressing:
In a bowl mix the garlic, oil, vinegar, and herbs.
For the salad:
Cook the beans separately, following the package instructions. Generally, it takes about 30 to 45 minutes to cook these types of beans. Place the green beans with a little salt in a pan and bring to boil over high heat. Cook until desired tenderness. Strain and place immediately in ice-cold water to stop the cooking process. Strain and pat dry. Place all the beans and red onion in a large bowl. Add the dressing, season to taste, and refrigerate for an hour before serving.
nutritional facts
Per Serving: 245 Cal (22% from Fat, 20% from Protein, 58% from Carb); 13 g Protein; 6 g Tot Fat; 1 g Sat Fat; 4 g Mono Fat; 37 g Carb; 12 g Fiber; 4 g Sugar; 79 mg Calcium; 4 mg Iron; 12 mg Sodium; 0 mg Cholesterol
serves 4
Four 4-ounce cooked cod fillets
4 cups mixed greens
1 large cucumber, skin removed, seeded, and sliced (about 12 ounces)
2 large tomatoes, sliced (about 12 ounces)
½ small red onion, sliced (about 2 ounces)
1 medium red bell pepper, sliced (about 6 ounces)
¼ cup black olives
4 tablespoons feta cheese
4 tablespoons Greek salad dressing or vinaigrette
1 teaspoon freshly minced oregano
Salt and pepper to taste
Mix the vinaigrette with the oregano and set aside. Divide the mixed greens, cucumber, tomatoes, red onion, red bell pepper, black olives, and feta cheese among 4 plates. Top with the fish filet and season to taste. Sprinkle the vinaigrette and serve immediately.
nutritional facts
Per Serving: 222 Cal (33% from Fat, 43% from Protein, 24% from Carb); 24 g Protein; 8 g Tot Fat; 2 g Sat Fat; 2 g Mono Fat; 13 g Carb; 3 g Fiber; 6 g Sugar; 121 mg Calcium; 2 mg Iron; 505 mg Sodium; 57 mg Cholesterol
serves 4
1 cup Quinoa
2 teaspoons olive oil
1 small red onion, diced (about 4 ounces)
2 mushrooms, diced (about 2 ounces)
1 tablespoon minced fresh ginger root
1 small green jalapeno, minced
1 teaspoon turmeric
1 teaspoon coriander
¼ teaspoon ground cinnamon
3 apricots, diced
¼ cup chopped almonds
2 tablespoons freshly minced parsley or mint
1 lemon
Place a coffee filter into a fine mesh sieve. Rinse the Quinoa under cold water through the filter.
Heat the oil in a saucepan over medium heat. Add the Quinoa and sauté for a few minutes to lightly brown. Add the onion, mushrooms, ginger, jalapeno, and sauté for a minute or two. Add the turmeric, coriander, cinnamon, and season to taste. Add 2 cups of water or stock and bring to a boil. Reduce heat and simmer for 20 minutes or until the liquid is completely absorbed. Transfer the Quinoa to a bowl and drizzle with a little olive oil and lemon juice. Add the diced apricots, herbs, and almonds. Adjust seasoning and serve immediately.
nutritional facts
Per Serving: 274 Cal (35% from Fat, 11% from Protein, 53% from Carb); 8 g Protein; 11 g Tot Fat; 1 g Sat Fat; 7 g Mono Fat; 39 g Carb; 6 g Fiber; 3 g Sugar; 72 mg Calcium; 5 mg Iron; 13 mg Sodium; 0 mg Cholesterol
serves 2
1 large pink grapefruit (about 16 ounces grapefruit)
Two 4-ounce crabmeat portions (without excess water)
2 tablespoons low-fat canola mayonnaise
1 cup lettuce, shredded
1 tablespoon freshly minced cilantro
1 lime
Chili powder to taste
Salt and pepper
Place the crabmeat in a bowl. Cut the grapefruit in half. Insert a thin knife all around the skin to loosen up the flesh. Separate the flesh from the skin and place it on a cutting board. Dice the flesh small and transfer to the crabmeat bowl. Add mayonnaise, cilantro, a little lime juice, chili powder, and season to taste. Cover with plastic wrap and refrigerate for half an hour.
Equally divide the lettuce in two plates and top with the prepared grapefruit crabmeat salad.
nutritional facts
Per Serving: 219 Cal (19% from Fat, 43% from Protein, 38% from Carb); 24 g Protein; 5 g Tot Fat; 1 g Sat Fat; 1 g Mono Fat; 21 g Carb; 3 g Fiber; 16 g Sugar; 105 mg Calcium; 1 mg Iron; 1240 mg Sodium; 63 mg Cholesterol
serves 2
6 ounces thinly sliced wild smoked salmon
1 medium cucumber, peeled (about 8 ounces)
1 large yellow squash, peeled (about 8 ounces)
2 green onions, minced
2 teaspoons fresh dill, minced
4 tablespoons olive oil
1 lemon
Salt and pepper to taste
Remove a couple of zest strips from the lemon and mince. Juice the lemon and set aside in a bowl. Add the olive oil, 1 teaspoon dill, half of the prepared zest, and season to taste.
Thinly slice the cucumber and yellow squash. Refrigerate until use. Equally divide the salmon in two plates, season to taste, and sprinkle with dill. Pour half the dressing over and refrigerate for 20 minutes. In the center of the salmon slices and in a round formation, alternate the cucumber and squash slices. Season lightly and garnish with the green onions, remaining zest and dill. Pour over the remaining dressing and serve immediately.
nutritional facts
Per Serving: 388 Cal (69% from Fat, 18% from Protein, 13% from Carb); 19 g Protein; 31 g Tot Fat; 5 g Sat Fat; 22 g Mono Fat; 14 g Carb; 5 g Fiber; 4 g Sugar; 104 mg Calcium; 3 mg Iron; 687 mg Sodium; 20 mg Cholesterol
serves 4
For the salad:
5 ounces fresh baby spinach
8 ounces cooked chicken breasts (without skin), diced
2 avocados, diced
6 ounces red grapes 1 orange, wedged
1 mango, diced
4 teaspoons sliced almonds
For the dressing:
2 tablespoons olive oil
2 tablespoons lemon juice
1 tablespoon fresh salad herbs
Pinch of each curry and ginger
Salt and pepper to taste
For the dressing:
In a bowl mix the oil, lemon, and herbs. Blend in the curry, ginger, and season to taste.
For the salad:
In a bowl mix the spinach, chicken, and the dressing. Add the fruits, avocados, and almonds.
nutritional facts
Per Serving: 376 Cal (51% from Fat, 17% from Protein, 32% from Carb); 17 g Protein; 22 g Tot Fat; 3 g Sat Fat; 15 g Mono Fat; 32 g Carb; 9 g Fiber; 19 g Sugar; 89 mg Calcium; 2 mg Iron; 75 mg Sodium; 33 mg Cholesterol
serves 4
For the salad:
5 ounces mesclun
6 ounces canned tuna in water, strained
2 large tomatoes, seeded and diced
1 yellow bell pepper, seeded, ribs removed, and julienned
1 small cucumber, peeled and sliced
½ cup cooked green beans (about 4 ounces)
4 tablespoons small niçoise black olives
4 anchovies
4 eggs
For the dressing:
1 shallot, minced
1 garlic clove, minced
3 tablespoons lemon juice
3 tablespoons olive oil
2 tablespoons salad herbs
Salt and pepper to taste
For the dressing:
In a bowl mix the shallot, garlic, lemon juice, oil, 1 tablespoon of herbs, and season to taste.
For the salad:
Place the eggs in a pan, cover with water, add 2 teaspoons salt, and bring to a boil over medium heat. Reduce heat and simmer for 10 minutes. Remove the eggs and place them in cold water. Peel, quarter, and set aside.
nutritional facts
Per Serving: 489 Cal (52% from Fat, 23% from Protein, 25% from Carb); 28 g Protein; 29 g Tot Fat; 6 g Sat Fat; 16 g Mono Fat; 32 g Carb; 5 g Fiber; 2 g Sugar; 116 mg Calcium; 5 mg Iron; 622 mg Sodium; 274 mg Cholesterol
In a large bowl mix the mesclun with half of the dressing. Add the tomatoes, bell pepper, cucumber, and green beans. Top with the tuna, eggs, anchovies, olives, and sprinkle the remaining herbs. Drizzle the remaining dressing and serve immediately.