Cooking Well: Multiple Sclerosis (13 page)

serves 4

For the vegetables:
Preheat a steamer. Add the greens and cook for 3 to 4 minutes, or until desired tenderness. Remove greens and press out excess water. Chop, mix in some lime juice, and season to taste. Set aside for later use.

For the fish:
Heat the oil in a nonstick pan over medium heat. Add the fillets and brown. Turn over and cook for 2 minutes. Add a little lime juice, pepper, cover, and reduce heat. Cook the fillets until the flesh starts to flake. Transfer to a serving platter and cover with aluminum foil to keep warm. Add the onion, garlic, ginger, stock, remaining lime juice, honey, and rosemary to the pan. Mix well and bring to a boil. Reduce the sauce to end up with approximately ⅔ cup. Add a little cornstarch mixed with water to thicken the sauce. Strain and return to pan. Add the parsley and adjust seasonings. Pour over the fillets and serve immediately with the cooked greens.

serves 4

Place the potatoes into a pan and cover with water. Add 1 teaspoon salt and bring to a boil over high heat. Reduce heat and simmer for 15 minutes. When barely cooked, strain and let cool a bit. Peel and slice the potatoes. Preheat the oven to 400 degrees F. Heat the canola oil in a nonstick pan over high heat. Add the onions and slightly brown. Add the garlic and continue to cook for 1 minute. Remove from heat and cool. Place each herring on a piece of aluminum foil. Open the herrings and sprinkle with a little pepper. Equally divide the potatoes and onions among the herrings. Sprinkle with olive oil and parsley. Close the foils tight and place in a baking dish. Bake for 25 to 30 minutes. Serve immediately with a dash of white vinegar.

serves 4

For the fish:
Sprinkle pepper and a little salt inside the mackerels. Grease the bottom of a baking pan. Blanch the garlic cloves in boiling water for 3 minutes. Slightly crush them on the bottom of the greased pan. Top them with the mackerels and spread the remaining oil over the fish. Bake for 20 to 25 minutes.

For the vegetables:
Preheat a steamer. Add the carrots and cook for 4 minutes. Add the zucchini and continue to cook for 2 to 3 minutes or until desired doneness. Transfer to a serving platter and season to taste. Serve the mackerels with the vegetables and lemon wedges.

serves 6

Make a small X incision on the top and bottom of the tomatoes. Blanch the tomatoes for 15 seconds. Remove and place in ice-cold water to stop the cooking process. Peel, seed, and chop the tomatoes.

Heat the oil in a pan over high heat. Add the onions, peppers, fennel, garlic, and sauté for 4 minutes. Add the diced tomatoes, tomato paste, and stir for a minute. Add the stock, fish, bouquet garni, and bring to a boil. Reduce heat and simmer for 5 minutes. Add clams, mussels, shrimps, and cook until the shells open. Remove bouquet garni, add basil, and adjust seasonings.

serves 4

Cook the pasta according to package directions. Heat the oil and garlic in a large pan over medium heat. Add the shrimp and cook for 1 minute or until fully cooked, stirring occasionally. Add the bell peppers, lemon juice, lemon peel, basil, and season to taste. Continue to cook for 2 minutes or until the shrimp are cooked through, stirring occasionally. Add the cooked pasta and serve immediately.

serves 4

Peel and segment the tangerines. Place the orange juice and half of the ginger in a saucepan and bring to a boil over high heat. Reduce until you end up with ¼ cup and set aside.

Heat 1 teaspoon of olive oil in a saucepan over high heat. Add the mushrooms, shallot, remaining ginger, and sauté quickly. Add parsley and season to taste.

Meanwhile, lightly season the scallops. Heat 2 teaspoons of olive oil in a large saucepan over high heat. Add the scallops and sear on both sides. Add the mandarin segments, reduced orange juice, and continue to sauté for 1 minute. Serve immediately with the mushrooms and drizzle with a little olive oil.

I
t is important to your health to make sure you get the right amount of a good lean source of protein. You may already know that animal protein is not as healthy for you as other, leaner protein sources such as beans or tofu; this is because meat can raise cholesterol levels. Seek out organic meat and poultry (or free-range). This is healthier for you, due to the animal’s natural diet, which results in higher amounts of beneficial fats such as Omega-3.

Here are some good general rules for selecting meat: choose white meat such as chicken or turkey breast over darker meat. Favor skinless pieces and, if cooking with the skin, avoid eating poultry cooked skin which is loaded with fat. Note that beef, lamb, mutton, and pork, which are higher in fat, should be eaten sparingly, and this is why this book features only a few recipes with these meats. When you do eat them, choose tender loin cuts. Choose buffalo or venison over beef. Avoid sausages, bacon, and pâtés due to their high unhealthy fat content. Employ healthy cooking techniques such as baking, broiling, grilling, barbecuing, or sautéing in a nonstick pan with very little oil. This limits the addition of fat and calories during preparation while preserving the succulent flavor of the meats.

serves 4

Preheat oven to 400°F. In large bowl mix half of the oil with the chicken and transfer to a roasting pan. Toss the remaining oil with the sweet potatoes, bell pepper, and zucchini. Transfer to the roasting pan, arranging them around the chicken breasts. Sprinkle with the Italian herbs and season to taste. Roast until the chicken and vegetables are tender, about 25 to 30 minutes, turning them over halfway through the cooking time. Remove from the oven and serve immediately.