Cooking Well: Multiple Sclerosis (6 page)

Multiple Sclerosis patients must
pay particular attention to the amount of fat used in cooking. The
use of Teflon pans helps in such cases. Limit the use of olive oil, canola oil, or grapeseed oil to a minimum. It is already done for you in these recipes. Use steaming, baking, grilling, broiling, or par-boiling methods as often as possible. For stir-fried and sautéing methods, using Teflon and very little oil is recommended. Brush the oil on the bottom of the pan or spray from your own pump spray bottle. Stay away from commercial oil spray that may contain fillers and other unhealthy ingredients. To thicken sauces, substitute arrowroot or cornstarch to the often found flour or beurre manié in recipes. There is no exact amount of thickening agent to give you, as the amount of arrowroot/cornstarch and water mixture may vary depending on the amount of water rendered by the ingredients involved or the reduction process. In these recipes, you will see cornstarch, but you can substitute arrowroot in the same way. A little secret to obtaining the right thickness for a sauce is to dip a spoon in the sauce, turn it over, and make a line across with your finger. Tilt over the spoon. If the sauce does not run over the line, it is the perfect thickness. If it does, you need to thicken with a little cornstarch-water mixture. Start with a spoon and see how it reacts after boiling. If it gets too thick, just add a little liquid to thin out.

When cooking vegetables, follow those basic directions:

• For white vegetables
  (onion, cauliflower, white cabbage, celery, cucumber, zucchini, etc.), use a little lemon juice or cream of tartar in the water to keep
  them white. Do not use salt; they will turn yellowish.
  

• For red vegetables
  (example red cabbage), use an acid (vinegar) or cream of tartar to emphasize their red colors. Do not use salt; they will turn blue or blue-green.
  

• For green vegetables
  (broccoli, asparagus, green beans, etc.), use salt to emphasize a darker green color. Do not use acids or cream of tartar; they will turn olive green.
  

• For yellow and orange vegetables or roots
  (carrots, winter squash, sweet potatoes, tomatoes, red peppers, etc.), the use of acids or salt is not a problem.
  

Steam a variety of vegetables in one session. Once barely cooked, transfer them to an ice cold water bath to stop the cooking process. Pat dry and store separately in bags and place in the refrigerator. In a flash, you will be able to accompany a variety of dishes or snack on healthy foods. For a gourmet touch, drizzle a little bit of a prepared sauce (with your fish or chicken) over the vegetables and serve immediately. Remember lemon juice goes a long way and has no calories. Homemade tomato sauce is also a healthy choice, as it has the advantages of being low-fat and loaded with vitamins.

Remember, you do not have to eat only steamed or blanched vegetables to stay healthy
. You can stir-fry them or sauté them with a little oil (1 teaspoon) once in awhile and use different flavorings. The key is to avoid boredom and keep eating those vegetables. Blanched vegetables can be stored in the refrigerator 5 days without affecting them, and no longer than 7 days.

There are many ways to prepare and enjoy vegetables and there is no need to be concerned with loss of vitamins, as long as you do not overcook your vegetables. Keep them al dente and you will do a big flavor to your body.

• Double the amount of food you prepare in one cooking session. Example: buy a couple of whole chickens and roast them in the oven while you are doing something else. Then divide them up for three different meals. For each meal, serve them with a different sauce and steamed, roasted, or stir-fried vegetables. Freeze or refrigerate in appropriate storage containers.
  

• Cook several skinless chicken breasts on an oiled baking sheet. Brush a little flavored oil and season to taste. Cook under the broiler until golden brown, turn over and brush with more flavored oil. Finish cooking until cooked through. The whole cooking process may take you 20 to 30 minutes depending upon the thickness of the breasts. Let cool, package individually, and store appropriately for later use.
  

• Do the same with fish fillets or steaks. The cooking process is much faster, so watch out. It will take a maximum 10 to 15 minutes. If the fillets have a skin on one side, place the skin side down on the baking sheet.
  

• Serve each meal with a different sauce, lemon or lime wedges, and steamed, roasted, or stir-fried vegetables (see below for suggestions). Freeze or refrigerate in appropriate storage containers.
  

• Wash and dry various greens. Store in plastic containers or bags for quick salads. Lettuces don’t freeze well, so only prepare what you will eat within three or four days. It is ok to purchase pre-packaged and pre-cut organic mixed vegetables when time is of the essence during physically challenged days. Make sure you wash them before use.
  

• Make a week’s worth of salad dressing and store in the refrigerator. Here is a recipe:
  

• Pre-cut large amount of vegetables and fruits. Store them in plastic containers or bags for quick snacks and side dishes. They can also be stored cooked (blanched or steamed and placed in ice cold water to stop the cooking, then pat dry before storing) in the refrigerator or freezer. Make sure you pack each vegetable separately to avoid the transfer of odors to other vegetables. Date before freezing. When things are tough, you may consider purchasing organic pre-cut vegetables to make it easier on you. Make sure you wash them before use to avoid possible illness and any preservatives that still may be on them to allow for longer storage.
  

• Shred low-fat cheese and store in plastic bags. This is also cheaper than buying cheese already shredded. Cheese does not freeze well. Remember a little freshly shredded Parmesan sprinkled at the last minute over a dish can do the trick without adding too much fat.
  

• Double recipes to start to build inventory in the freezer for days you are tired or last minute emergencies. Stock the freezer with freshly cooked vegetables, homemade soups, stews, purées, rice, etc.
  

• Prepare some healthy instant snacks and store individual portions for quick use.
  

• Make your own broth/stock and store in ice cube trays or small plastic bags for individual portions and in larger bags for bigger portions. When purchasing commercial broth/stock look for organic products that are low-sodium, and low-fat. If not organic, make sure they are free-range (for chicken), free of preservatives, gluten, additives, or artificial colorings.
  

• Finally, do not hesitate to recruit helpers for a cooking session together. This is a great deal of fun. Choose a day you feel well and people are available to come to your home. Together, you can prepare a couple of weeks worth of meals while enjoying each other’s company. Children should also be involved, as it is good to spend the time together and you can teach them about responsibilities and living a healthy lifestyle. They will also learn about sharing, working with others, and helping others. One warning: Be very careful not to get hurt, as a crowded, busy kitchen may become a hazardous situation for you.
  

Due to their illness, many Multiple Sclerosis patients lose interest in food, which really adversely affects their health and increases the chance of relapses. Consequently,
it is important to instill a passion for healthy and delicious food
s to awaken important senses and encourage MS patients to follow a healthier diet. Doing so will also contribute to a sense of responsibility towards personal health and overall better well-being. The healthy recipes selected for this book may be quite a change for you. Note, however, that there is nothing wrong with treating yourself with something less healthy once in a while. You can even do this once a week, as long as you stay within your recommended daily calories. Giving yourself occasional treat days will make it a lot easier to maintain a healthier diet overall and treating yourself is a must if you are to stay committed to your health and your happiness. Consider making small sacrifices by eating foods you don’t particularly care for, that you know agree with you, for the sake of your health. Eventually, you will get used to these foods. After all, a healthy diet is about balance.

Many of these recipes include fresh ingredients
. Occasionally commercial products may be called for, but try to keep these to a minimum and purchase organic products instead. Though some of the recipes might appear challenging, they are all really simple. Once you practice the healthy cooking techniques a few times, they will become easy. Don’t let anyone discourage you in your attempt to learn new healthy cooking techniques and eat right. Perhaps they don’t cook, don’t know how, find cooking a waste of time, or not worth the effort. Show them how easy it is and how pleasurable it is to prepare and eat natural, healthy foods.

Finally,
do not be afraid to substitute ingredients in these recipes
to meet your personal needs. Recipes are meant to be changed. In fact, always consider a recipe book as a base or guideline for you, the cook. Bringing your own touch, knowing what you or your family likes, is what will make regular meals become extraordinary meals. So if you do not like Ahi, feel free to substitute another fish which has similar nutrients and that agrees with you. If you don’t like the herbs, consult the list for guidelines and substitute herbs that you know you will enjoy. Be adventurous and experience the joy of cooking and eating healthy foods.