Read Cooking Well: Multiple Sclerosis Online
Authors: Marie-Annick Courtier
Cooking Well: Multiple Sclerosis (18 page)
serves 1
1 small apple (about 4 ounces)
1 tablespoon almond butter
Cut the apple in half, remove core, and slice. Equally spread the almond butter among the slices.
nutritional facts
Per Serving: 153 Cal (51% from Fat, 6% from Protein, 43% from Carb); 3 g Protein; 9 g Tot Fat; 1 g Sat Fat; 6 g Mono Fat; 18 g Carb; 2 g Fiber; 11 g Sugar; 48 mg Calcium; 1 mg Iron; 2 mg Sodium; 0 mg Cholesterol
serves 1
⅓ cup low-fat cottage cheese, cold
1 tablespoon chopped walnuts
2 teaspoons raisins
Cinnamon to taste
Mix cottage cheese, walnut, and raisins. Sprinkle with cinnamon to taste and serve immediately.
nutritional facts
Per Serving: 136 Cal (40% from Fat, 33% from Protein, 26% from Carb); 12 g Protein; 6 g Tot Fat; 1 g Sat Fat; 1 g Mono Fat; 9 g Carb; 1 g Fiber; 5 g Sugar; 63 mg Calcium; 0 mg Iron; 307 mg Sodium; 6 mg Cholesterol
serves 2
1 can sardines (about 4 ¼ ounces)
½ cup cooked Edamame
¼ lemon, juiced
Salt and pepper to taste
Roughly chop the sardines in a bowl. Mix in the Edamame and lemon juice. Season to taste and serve immediately.
nutritional facts
Per Serving: 192 Cal (44% from Fat, 39% from Protein, 17% from Carb); 19 g Protein; 10 g Tot Fat; 2 g Sat Fat; 3 g Mono Fat; 9 g Carb; 3 g Fiber; 0 g Sugar; 169 mg Calcium; 3 mg Iron; 64 mg Sodium; 36 mg Cholesterol
O
ften associated with high calories, desserts should be considered a treat. One exception to the rule is fruits, which are powerful anti-oxidants and should be eaten every day. For that reason, fruits are the dessert focus of this book. Give preference to berries, citrus, kiwis, and all yellow/orange/ red/dark colored fruits. However, be careful of possible allergies, particularly with strawberries, citrus, and kiwis. Whenever possible replace sugar with honey, maple syrup, or agave syrup. A combination of organic plain low-fat dairy products and fruits are also healthy dessert choices for providing calcium to your body.
serves 2
1 medium apple, brunoise (about 5 ounces)
1 medium pear, brunoise (about 5 ounces)
¾ cup jasmine green tea (or your favorite)
1 ½ teaspoon honey
½ teaspoon pumpkin pie spices
1 small ginger root, minced
½ teaspoon lemon zest
½ teaspoon grapeseed oil
Heat the oil in a deep saucepan over high heat. Add the apple and sauté for two minutes. Add the pear, spices, ginger, lemon zest, and sauté another minute. Add the green tea and bring to a boil. Remove from heat and transfer to a serving bowl. Cool at room temperature. Refrigerate for an hour or, even better, overnight to allow flavors to emerge. Serve cold.
nutritional facts
Per Serving: 105 Cal (10% from Fat, 2% from Protein, 88% from Carb); 1 g Protein; 1 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 25 g Carb; 3 g Fiber; 18 g Sugar; 19 mg Calcium; 1 mg Iron; 2 mg Sodium; 0 mg Cholesterol
serves 4
1 serving: 1 apple
4 large apples
3 tablespoons red currant jelly
4 tablespoons cranberry juice
4 teaspoons walnuts
4 teaspoons cranberries
Preheat the oven to 400 degrees F.
Wash and core the apples, being careful not to break through the bottom of the apples. Place them in a baking pan that is just the right size to keep the apples close to each other. Put 1 teaspoon of red currant jelly in the cavity of each apple. Pour one tablespoon of cranberry juice over the cavity of each apple. Add a little hot water in the pan (¼ inch). Cover the pan with aluminum foil and bake for 20 minutes. Remove cover and baste with the liquid in the pan. Continue baking uncovered for 4 to 5 minutes. If necessary, add a little more water to avoid burning.
Place each apple in a serving dish. Scrape particles from the pan and transfer the liquid to a saucepan. Blend the liquid with the remaining red currant jelly and bring to a boil over high heat. Pour over the apples, sprinkle with the walnuts, cranberries, and serve immediately.
nutritional facts
Per Serving: 162 Cal (10% from Fat, 2% from Protein, 88% from Carb); 1 g Protein; 2 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 38 g Carb; 5 g Fiber; 27 g Sugar; 17 mg Calcium; 0 mg Iron; 7 mg Sodium; 0 mg Cholesterol
serves 4
3.5 ounces Pure Acai, no sugar added (Sambazon smoothie pack)
4 ounces berries (about 1 cup)
1 small banana (about 4 ounces)
4 ounces almond milk
Option: You may substitute almond milk with soy milk or low-fat milk
.
Place all the fruits and almond milk in a blender. Purée on high speed. Divide equally among 4 popsicles maker and freeze.
nutritional facts
Per Serving (1 popsicle): 68 Cal (25% from Fat, 11% from Protein, 64% from Carb); 2 g Protein; 2 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 13 g Carb; 3 g Fiber; 6 g Sugar; 35 mg Calcium; 0 mg Iron; 20 mg Sodium; 0 mg Cholesterol
serves 4
8 ounces blackberries
8 ounces raspberries
8 ounces blueberries
8 ounces strawberries
3 tablespoons honey
1 large organic lemon peel
1 large organic orange peel
1 cup pomegranate juice (no sugar added)
Cornstarch and water
Suggestion: Serve with low-fat yogurt, sherbet, cream of millet, apple slices, etc…
Wash the berries and carefully pat dry. Place the pomegranate juice in a saucepan and bring to boil over high heat. Reduce by half. If necessary, thicken with a little water-cornstarch mixture. Add the honey, berries, and cook for a minute or two. Do not overcook, or you will end up with a sauce rather than a compote. Remove from heat and transfer the compote to a bowl. Place the bowl in an ice-cold water bath to stop the cooking process. Refrigerate for two hours before serving.
nutritional facts
Per Serving: 166 Cal (4% from Fat, 4% from Protein, 91% from Carb); 2 g Protein; 1 g Tot Fat; 0 g Sat Fat; g Mono Fat; 42 g Carb; 8 g Fiber; 32 g Sugar; 37 mg Calcium; mg Iron; 3 mg Sodium; 0 mg Cholesterol
serves 4
4 mangos, slightly firm, peeled and thickly sliced
4 tablespoons sliced almonds
4 teaspoons honey
1 orange, juiced
Preheat the broiler. Cover the bottom of a baking sheet with parchment paper. Add the sliced almonds and broil until slightly browned. Remove the almonds from the sheet and cool.
Cover the bottom of a baking sheet with parchment paper. Add the mango slices and broil until slightly browned. Meanwhile heat the honey with the orange juice in a pan and bring to a boil. Divide the mango slices among four plates. Drizzle with the warm sauce, sprinkle with the sliced almonds, and serve immediately.
nutritional facts
Per Serving (1 mango): 207 Cal (14% from Fat, 5% from Protein, 81% from Carb); 3 g Protein; 4 g Tot Fat; 0 g Sat Fat; 2 g Mono Fat; 47 g Carb; 5 g Fiber; 40 g Sugar; 51 mg Calcium; 1 mg Iron; 5 mg Sodium; 0 mg Cholesterol
