Cooking Well: Multiple Sclerosis (16 page)

serves 4

Preheat the grill on medium heat. Brush the Portobello mushrooms with olive oil and sprinkle them with pepper. Grill the mushroom caps for 2 minutes on each side. Grill the onion slices. Turn the mushrooms so that the top of the mushroom cap is on the grill. Now you can fill the inside cavity with the red bell pepper spread, garlic, olives, and season to taste. Grill for another minute or two.

Place each Portobello mushroom on a bunch of lettuce leaves (cap up-side down), add 1 tablespoon feta cheese, 1 grilled onion slice, 2 tomato slices, 2 basil leaves, and sprinkle with vinegar. Close the lettuce leaves to seal and serve immediately.

O
ftentimes, proteins are the focus of meals. However, you must not forget about the importance of side dishes and snacks. For one thing, their nutritional value can help complete a day’s minimum requirements for fiber, vitamin and mineral intake. Once more, Carefully chosen snacks and side dishes keep us from becoming bored with food. This is key, for it is often boredom that leads us to binge on poor food choices.

Side dishes should emphasize plenty of vegetables and include an appropriate amount of complex carbohydrates based on your daily activities. Emphasize whole grains rather than refined grains, as they contain antioxidants, lignans, and minerals which flight cancer and reduce oxidation in the body.

Always keep the fat content low in your snacks and side dishes. Snacks should also feature fresh food sources such as fruits, and vegetables high in calcium. Nuts are good too, as long as you are not allergic. Low-fat dairies (cottage cheese and yogurt) should also be a priority on your snacks list because they contain calcium, essential vitamins, and live bacterial cultures, which may help you live longer and may fortify your immune system. Purchase plain organic products with live cultures and no sugar added. Add fresh cut fruits, preserves, or honey to provide sweetness.

serves 4

Heat the oil in a deep pan over medium heat. Add the onions, garlic, and sauté for 2 minutes. Add the bell pepper, zucchini, yellow squash, mushrooms, diced tomatoes, stock, spices, herbs, and bring to a boil. Reduce heat and simmer until the vegetables are tender. Pass through a sieve and return the liquid to the pan. Reduce over high heat to concentrate the flavors and adjust seasoning. If needed, thicken with a little cornstarch water mixture. Return the vegetables to the reduced liquid and serve immediately.

serves 4

Steaming is a very fast cooking process, so pay attention since your vegetables can be overcooked very quickly. Cut the vegetables the same size for even cooking.

Mix the lemon juice, herbs, and set aside. Preheat a steamer. When the water is boiling, add the carrots and cauliflower florets in even layers to ensure uniform cooking. Cook covered for 4 minutes. Add the broccoli florets, cover, and cook for 1 to 2 minutes. Transfer the vegetables to a serving bowl. Mix in the lemon juice mixture, season to taste, and serve immediately.

serves 4

For the marinade:
Remove zest from the lemon, mince, and place in a bowl. Juice the lemon and add to the bowl. Blend in the remaining marinade ingredients and set aside.

For the vegetables:
Cut the vegetables the same size for even cooking. Parboil the carrots for 2 minutes and place immediately in ice-cold water.

Place all the vegetables in a plastic bag, add the marinade, mix well, and refrigerate for a minimum of 4 hours.

Preheat the oven to 450 F. Transfer the vegetables and marinade to a baking pan. Bake for 20 to 25 minutes or until desired doneness.

serves 4

Wash the Swiss chard and blanch in simmering salted water for 2 minutes. Strain and press out excess water. Let cool and chop.

Heat the oil in a nonstick pan over high heat. Add the onion, garlic, and sauté for 2 minutes. Add the Swiss chard and cook for 5 minutes, or until tender. Sprinkle with salt, pepper, and paprika to taste. Mix well and serve immediately

serves 4

Make a small X incision on the top and bottom of the tomatoes. Blanch the tomatoes for 20 seconds. Place in ice-cold water to stop the cooking process. Peel, seed, and dice the tomatoes.

Wash the bell peppers and cut off their tops. Remove ribs and seeds. Parboil the bell peppers for 2 minutes. Remove the bell peppers from the pan and invert to drain over paper towels.

Heat the oil in a nonstick pan over high heat. Add the onion and sauté until translucent. Add the garlic, rice, tomato, parsley, Italian herbs, 3 ounces of stock, and bring to a boil. Season to taste and remove from heat. Cool completely before filling the bell peppers with this mixture. Finish by adding their pre-cut tops.

Preheat the oven to 350 degrees F. Place the stuffed bell peppers in a greased pan. Add the remaining stock to the pan and bake for 25 to 30 minutes. Heat the tomato sauce and serve immediately with the stuffed bell peppers.

serves 8

Place the beans in a large stockpot and add enough water to cover them. Bring to a boil over high heat. Remove from heat and let stand covered for 30 minutes. Drain the beans and rinse under cold water.

Heat the oil in a large pan over high heat. Add the onion, carrot, celery stalks, garlic, and sauté for 2 minutes. Mix in the flour. Add the beans, bouquet garni, and 4 cups of stock. If the beans are not covered, add enough water to do so. Bring to a boil, reduce heat, and simmer covered for 1 to 1 ½ hours, or until tender. Add the tomato purée and bring to a boil. Add parsley and season to taste. If the mixture is too thin, remove some beans, mash them, and add them back to the stew. Serve immediately.