Read Cooking Well: Multiple Sclerosis Online
Authors: Marie-Annick Courtier
Cooking Well: Multiple Sclerosis (9 page)
serves 8
2 teaspoons olive oil
1 large onion, diced small (about 8 ounces)
1 large carrot, diced small (about 4 ounces)
5 garlic cloves, minced
6 ounces Chardonnay wine (lemon and buttery tone)
4 pounds of various fish (see note above)
6 cups fish stock (low-fat and low-sodium)
1 bouquet garni
2 medium tomatoes (about 8 ounces)
¼ cup freshly minced parsley
2 large and long strip orange zests
4 saffron sprigs
1 teaspoon fennel seeds
2 large potatoes, peeled and quartered (about one pound)
2 tablespoons freshly chopped basil
Salt and pepper to taste
For this soup, these fish work best: cod, bream, eel, haddock, hake, mackerel, monkfish, perch, red snapper, or white fish. Remember, the total calories will vary depending on the fish selected
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Make a small X incision on the top and bottom of the tomatoes. Blanch the tomatoes for 20 seconds. Remove and place the tomatoes in ice-cold water to stop the cooking process. Peel, seed, and dice the tomatoes. Set aside.
Heat the oil in a large, deep pan over high heat. Add the onions and sauté until translucent. Add the carrots, garlic, and sauté for 2 minutes. Add the wine and reduce by half. Add the stock, bouquet garni, tomatoes, parsley, orange zest, saffron, fennel seeds, potatoes, and bring to a boil. Reduce heat and simmer for 10 minutes. Add the fish and simmer for another 10 minutes. Check for the doneness of the potatoes and fish. Remove the bouquet garni and orange zest. Skim the surface, adjust seasonings, and serve immediately.
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 4
2 teaspoons olive oil
5 large tomatoes, halved lengthwise (about 2 pounds)
3 large red bell peppers, seeded and quartered (about 24 ounces)
4 to 6 garlic cloves, peeled
1 teaspoon freshly minced thyme
2 tablespoons freshly minced basil
2 cups vegetable stock (low-fat and low-sodium)
Salt and pepper
Serve this soup cold in the summer for a refreshing taste
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Preheat the oven to 450°F. Place the tomatoes, red bell peppers, and garlic on an oiled baking sheet. Drizzle a little olive oil over the vegetables and roast for 30 minutes or until brown. Remove from the oven and cool.
Puree the vegetables in a blender. Transfer to a saucepan; add the thyme, and enough stock to bring to a soup consistency. Add the basil and bring to a boil over medium heat. Adjust seasonings and serve immediately.
nutritional facts
Per Serving: 157 Cal (18% from Fat, 13% from Protein, 69% from Carb); 6 g Protein; 4 g Tot Fat; 1 g Sat Fat; 2 g Mono Fat; 31 g Carb; 5 g Fiber; 8 g Sugar; 100 mg Calcium; 2 mg Iron; 83 mg Sodium; 0 mg Cholesterol
serves 4
1 teaspoon canola oil
1 medium onion, diced (about 6 ounces)
2 garlic cloves, minced
3 large leeks, white part only, thinly sliced (about 12 ounces)
2 medium potatoes, thinly sliced (about 12 ounces)
4 cups vegetable or chicken stock (low-fat and low-sodium)
1 bouquet garni
Salt and pepper to taste
Freshly minced chives for garnish
For a different and healthy garnish, you can use shredded greens such as spinach, watercress, sorrel, or bok choy
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Heat the oil in a pan over medium high heat. Add the onion and sauté until translucent. Add the garlic, leeks, and sweat rapidly. Add the potatoes, stock, bouquet garni, and bring to boil. Reduce heat and simmer until the vegetables are tender and the potatoes cooked through. Remove the bouquet garni and pass the soup through a food mill. Use liquid as needed to obtain the right soup consistency. Season and serve immediately, garnished with the chives
nutritional facts
Per Serving: 237 Cal (13% from Fat, 9% from Protein, 78% from Carb); 6 g Protein; 3 g Tot Fat; 0 g Sat Fat; g Mono Fat; 48 g Carb; 4 g Fiber; 9 g Sugar; 98 mg Calcium; mg Iron; 845 mg Sodium; 0 mg Cholesterol
serves 4
2 teaspoons canola oil
1 large onion, diced small (about 8 ounces)
1 large carrot, diced small (about 4 ounces)
2 large celery stalks, diced small (about 4 ounces)
2 garlic cloves, minced
6 cups vegetable or chicken stock (low-fat and low-sodium)
12 ounces dried black beans, rinsed
1 bouquet garni
Salt and pepper to taste
Place the beans in a large pot and cover (way over) with water. Bring to a boil over high heat. Remove from heat and let soak for an hour. (Or, you may soak the beans overnight in cold water.) Strain and set aside.
Heat the oil in a large pan over high heat. Add the onion and sauté until translucent. Add the carrot, celery stalks, garlic, and cook for 2 minutes. Add the beans, bouquet garni, and bring to a boil. Reduce heat, cover, and simmer for 45 minutes or until tender. Skim the surface as needed. Remove ⅓ cup of the beans and puree with a fork. Mix the puree with the remaining soup. Remove the bouquet garni, adjust seasonings and serve immediately. If the soup is too thick, adjust with stock. If the soup is too thin, reduce the liquid more.
nutritional facts
Per Serving: 198 Cal (13% from Fat, 26% from Protein, 61% from Carb); 13 g Protein; 3 g Tot Fat; 0 g Sat Fat; 1 g Mono Fat; 31 g Carb; 10 g Fiber; 4 g Sugar; 86 mg Calcium; 3 mg Iron; 877 mg Sodium; 0 mg Cholesterol
serves 4
1 teaspoon olive oil
1 small onion, diced (about 4 ounces)
8 ounces chopped Italian plum tomatoes (can)
½ cup brown rice
12 ounces cooked chickpeas
3 garlic cloves, minced
5 cups chicken stock
½ teaspoon fresh rosemary, minced
2 tablespoons fresh parsley, chopped
Salt and pepper to taste
Heat the oil in a large pan over high heat. Add the onion and sauté until translucent. Add the garlic, tomatoes, rosemary, and cook until the juices are evaporated. Add the rice, stock, and bring to boil. Reduce heat, cover, and simmer for 25 minutes. Add the chickpeas and continue to cook for 5 minutes, or until the rice is cooked through. Add the parsley, season to taste, and serve immediately.
nutritional facts
Per Serving: 391 Cal (15% from Fat, 22% from Protein, 64% from Carb); 22 g Protein; 6 g Tot Fat; 1 g Sat Fat; 2 g Mono Fat; 64 g Carb; 16 g Fiber; 12 g Sugar; 136 mg Calcium; 7 mg Iron; 719 mg Sodium; 0 mg Cholesterol
serves 6
1 ½ cup organic tomato juice
1 cup chopped mango
1 cup chopped papaya
½ cup chopped pineapple
½ cup chopped, seeded, peeled cucumber
½ cup chopped orange bell pepper
½ small red onion, peeled and chopped
⅛ cup freshly minced cilantro
Tabasco to taste (optional)
Salt and pepper to taste
Puree the ingredients in a blender. Transfer to a large bowl and season to taste. Refrigerate and serve cold.
nutritional facts
Per Serving (8 ounces): 52 Cal (3% from Fat, 8% from Protein, 89% from Carb); 1 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 13 g Carb; 2 g Fiber; 10 g Sugar; 22 mg Calcium; 0 mg Iron; 169 mg Sodium; 0 mg Cholesterol