Read Cooking Well: Multiple Sclerosis Online
Authors: Marie-Annick Courtier
Cooking Well: Multiple Sclerosis (7 page)
serves 1
¼ cup pearl millet
¾ cup to 1 cup low-fat almond milk
1 teaspoon pumpkin pie spices (optional)
½ peach, peeled and diced
2 teaspoons maple syrup
2 teaspoons slivered almonds
1 teaspoon flaxseed oil
Small pinch of salt
You may substitute low-fat almond milk with low-fat rice milk, low-fat soy milk, or low-fat milk and flaxseed oil with ground flaxseeds (up to 1 tablespoon). Feel free to exchange the peach for apricot, apple, mango, or berries
.
Warm the 1 cup of milk, salt, and the spices over medium heat. Wash the millet a couple of times and drain well. Place the millet in a pan. Add the almonds and the warm flavored milk. Reduce heat and simmer for 20 minutes or until the liquid is absorbed.
Transfer to a serving bowl and mix in the maple syrup. Top with the fruits, drizzle with flaxseed oil, and serve immediately. When using less cooking liquid, the grain is fluffier and crunchier. Using more liquid will create a more moist, soft texture. This is about personal preferences, so experiment and find the texture you like.
nutritional facts
Per Serving: 384 Cal (19% from Fat, 15% from Protein, 65% from Carb); 15 g Protein; 8 g Tot Fat; 1 g Sat Fat; 2 g Mono Fat; 63 g Carb; 5 g Fiber; 25 g Sugar; 525 mg Calcium; 2 mg Iron; 132 mg Sodium; 5 mg Cholesterol
serves 10
¼ cup honey
¼ cup grapeseed oil
2 teaspoons cinnamon
1 teaspoon almond extract
1 teaspoon orange extract
3 ½ cups rolled oats
¼ cup slivered almonds
¼ cup chopped walnuts
Preheat the oven to 350°F. In a bowl, mix the honey, spices, oil, and extracts. Stir in the oats and nuts. Mix well and spread over a greased cookie sheet. Bake for 10 minutes. Stir and continue to bake for another 10 minutes, or until golden brown. Cool completely and break apart. Store in an airtight container away from heat.
You may substitute the honey with agave nectar. Enjoy with low-fat soy milk, low-fat rice milk, low-fat almond milk, low-fat milk, low-fat plain yogurt, or a mix of low-fat milk and low-fat plain yogurt. Top with your favorite fruits for added nutritional values.
Add 1 teaspoon freshly ground flaxseeds per serving before serving.
nutritional facts
Per Serving (½ cup granola): 231 Cal (41% from Fat, 9% from Protein, 50% from Carb); 6 g Protein; 11 g Tot Fat; 1 g Sat Fat; 3 g Mono Fat; 29 g Carb; 3 g Fiber; 10 g Sugar; 30 mg Calcium; 1 mg Iron; 2 mg Sodium; 0 mg Cholesterol
and Banana
serves 1
½ cup to ¾ cup oatmeal
1 cup to 1 ½ cup low-fat milk, hot
1 teaspoon almonds
1 kiwi, diced
½ banana, diced
Option: Add 1 teaspoon flaxseed
Mix the oatmeal with the hot milk until the liquid is incorporated. Add in the almonds, kiwi, banana, and serve immediately.
nutritional facts
Per Serving: 389 Cal (16% from Fat, 14% from Protein, 69% from Carb); 15 g Protein; 8 g Tot Fat; 3 g Sat Fat; 2 g Mono Fat; 72 g Carb; 10 g Fiber; 30 g Sugar; 339 mg Calcium; 2 mg Iron; 105 mg Sodium; 20 mg Cholesterol
serves 1
½ cup muesli cereal
½ cup low-fat plain yogurt
2 teaspoons almonds
2 ounces berries (about ⅖ cup)
Low-fat milk (to thin out, if desired)
In a bowl, mix the cereal with the yogurt. If desired, thin out with a little milk. Top with the berries, raisins, and serve immediately.
nutritional facts
Per Serving: 277 Cal (20% from Fat, 16% from Protein, 64% from Carb); 12 g Protein; 7 g Tot Fat; 2 g Sat Fat; 3 g Mono Fat; 46 g Carb; 7 g Fiber; 24 g Sugar; 272 mg Calcium; 4 mg Iron; 214 mg Sodium; 7 mg Cholesterol
Buckwheat Pancakes
serves 3
8 ounces sweet potatoes (about 2 medium sweet potatoes)
¾ cup buckwheat flour
1 tablespoon ground flaxseeds
1 egg or 2 egg whites
¼ teaspoon salt
¼ cup water
½ teaspoon cinnamon
1 ¼ cup low-fat milk
3 tablespoons maple syrup
2 tablespoons walnuts
You may substitute low-fat milk with low-fat soy milk, low-fat rice milk, or low-fat almond milk
.
Cook the sweet potatoes in boiling water until a knife can easily be inserted in the potatoes, about 20 to 30 minutes.
Mix the four, eggs, salt, water, cinnamon, and a little milk in a large bowl. Continue to add the milk until you obtain a smooth batter. Mash the sweet potatoes and mix in the prepared batter.
Heat a little canola oil in a large nonstick pan over medium heat. Using a ladle, pour enough batter to form 3 pancakes in the pan. Let the dough set and brown. Turn over with a spatula and cook until slightly browned. Serve immediately with maple syrup and walnuts.
nutritional facts
Per Serving (1 egg white): 364 Cal (29% from Fat, 13% from Protein, 58% from Carb); 12 g Protein; 12 g Tot Fat; 3 g Sat Fat; 3 g Mono Fat; 54 g Carb; 6 g Fiber; 20 g Sugar; 186 mg Calcium; 3 mg Iron; 279 mg Sodium; 90 mg Cholesterol
Per Serving (2 egg whites): 347 Cal (26% from Fat, 13% from Protein, 61% from Carb); 12 g Protein; 10 g Tot Fat; 2 g Sat Fat; 2 g Mono Fat; 54 g Carb; 6 g Fiber; 20 g Sugar; 177 mg Calcium; 2 mg Iron; 289 mg Sodium; 8 mg Cholesterol
serves 2
1 teaspoon olive oil
½ small yellow onion, chopped (about 2 ounces)
4 white mushrooms, sliced (about 4 ounces)
1 garlic clove, minced
1 tablespoon freshly minced basil
4 eggs
1 tablespoon milk
Salt and pepper to taste
Heat the oil in a nonstick pan over medium heat. Add the onion and sauté until translucent. Add the garlic, mushrooms, and sauté until mushrooms are cooked through. Beat the eggs with the milk in a bowl. Add the basil and season to taste. Pour the mixture over the vegetables. Cook over medium heat, stirring and scraping the bottom and sides of the pan constantly with a wooden spoon. As soon as the eggs begin to set, remove from heat, continue to stir for a few seconds, and serve immediately.
nutritional facts
Per Serving: 240 Cal (53% from Fat, 29% from Protein, 18% from Carb); 18 g Protein; 14 g Tot Fat; 4 g Sat Fat; 6 g Mono Fat; 11 g Carb; 1 g Fiber; 4 g Sugar; 106 mg Calcium; 3 mg Iron; 171 mg Sodium; 491 mg Cholesterol
serves 2
4 eggs
1 teaspoon canola oil
½ tablespoon water
ounces wild smoked salmon
asparagus spears, cooked
¼ small onion, diced (about 1 ounce)
½ small garlic clove, minced
A couple pinches of fresh dill, minced
Lemon juice to taste
Salt and pepper to taste
Heat the oil in a nonstick pan over medium heat. Add the onions and sauté until translucent. Add the garlic, asparagus, lemon juice, and sauté for 2 minutes. Spread the vegetables evenly over the bottom of the pan.
In a bowl, beat the eggs, water, and season to taste. Add the egg mixture to the asparagus and let the eggs set. Add the smoked salmon and sprinkle the dill. Reduce heat and continue to cook for 2 to 3 minutes. Fold over in half, cook another minute, and serve immediately.
nutritional facts
Per Serving: 260 Cal (56% from Fat, 38% from Protein, 6% from Carb); 24 g Protein; 16 g Tot Fat; 4 g Sat Fat; 7 g Mono Fat; 4 g Carb; 1 g Fiber; 2 g Sugar; 97 mg Calcium; 4 mg Iron; 503 mg Sodium; 501 mg Cholesterol