Read Cooking Well: Multiple Sclerosis Online
Authors: Marie-Annick Courtier
Cooking Well: Multiple Sclerosis (19 page)
serves 2
2 small papayas
4 teaspoons brown sugar
Preheat the broiler. Cut the papayas in half and remove the seeds. Spread the sugar over each half. Place under the broiler and grill until caramelized. This is pretty quick, so keep an eye on the papayas. It will take approximately 1 minute.
nutritional facts
Per Serving: 145 Cal (2% from Fat, 4% from Protein, 93% from Carb); 2 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 37 g Carb; 5 g Fiber; 26 g Sugar; 76 mg Calcium; 0 mg Iron; 12 mg Sodium; 0 mg Cholesterol
serves 4
4 peaches
12 apricots
1 tablespoon honey
1 teaspoon lemon juice
1 rosemary branch
4 teaspoons almonds
Cut apricots in half and remove pits. Place the apricots in a pan. Add ½ cup water, honey, rosemary, lemon juice, and bring to a boil. Reduce heat, cover, and simmer for ten minutes. Purée in a blender and transfer to a serving bowl. Let cool and refrigerate. Peel and cut the peaches in half. Place the peach halves in a serving platter, drizzle with some apricot sauce and the almonds. Serve with the remaining apricot sauce on the side.
nutritional facts
Per Serving: 112 Cal (11% from Fat, 8% from Protein, 80% from Carb); 3 g Protein; 2 g Tot Fat; 0 g Sat Fat; 1 g Mono Fat; 25 g Carb; 4 g Fiber; 22 g Sugar; 21 mg Calcium; 1 mg Iron; 1 mg Sodium; 0 mg Cholesterol
serves 2
2 cups strawberries (about 10 ounces)
1 bunch fresh spinach
1 banana
1 tablespoon flaxseeds
Aged balsamic vinegar to taste (optional)
Ice cubes
Place strawberries, spinach, and banana in a blender. Puree and mix in the aged balsamic vinegar (optional). Serve immediately.
nutritional facts
Per Serving: 178 Cal (13% from Fat, 15% from Protein, 72% from Carb); 8 g Protein; 3 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 37 g Carb; 10 g Fiber; 17 g Sugar; 206 mg Calcium; 6 mg Iron; 138 mg Sodium; 0 mg Cholesterol
serves 4
1 small banana, sliced
3 ounces strawberries, halved
3 ounces blueberries
3 ounces raspberries
1 small apple, cubed
2 large plums, quartered
1 white tea sachet
1 tablespoon honey
1 tablespoon lemon juice
Boil ¾ cup of water. Add the lemon juice, tea sachet, honey, and infuse until desired strength. Remove sachet and cool completely. Blend all the fruits in a large bowl. Add the cold tea and refrigerate for 30 minutes, mixing every 10 minutes. Serve cold.
nutritional facts
Per Serving: 165 Cal (16% from Fat, 6% from Protein, 79% from Carb); 2 g Protein; 3 g Tot Fat; 1 g Sat Fat; 1 g Mono Fat; 34 g Carb; 5 g Fiber; 13 g Sugar; 31 mg Calcium; 1 mg Iron; 238 mg Sodium; 0 mg Cholesterol
serves 4
1 small banana, sliced
1 pear, diced
1 apple, diced
6 ounces grapes
1 orange, peeled and segmented
¼ cup pomegranate seeds
2 tablespoons lemon juice
Blend all the fruits in a large bowl. Mix in the lemon juice, pomegranate seeds, and refrigerate until use.
nutritional facts
Per Serving: 135 Cal (2% from Fat, 4% from Protein, 94% from Carb); 1 g Protein; 0 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 35 g Carb; 4 g Fiber; 25 g Sugar; 31 mg Calcium; 0 mg Iron; 3 mg Sodium; 0 mg Cholesterol
serves 4
2 cantaloupes (or 4 cups)
2 tablespoons honey (quickly warmed in the microwave)
4 mint leaves
1 lemon, juiced
Cut the cantaloupes in half. Remove seeds. Spoon out the flesh and place in a blender. Add the honey, mint, and lemon juice. Purée and refrigerate. Serve cold.
nutritional facts
Per Serving: 98 Cal (3% from Fat, 6% from Protein, 90% from Carb); 2 g Protein; 0 g Tot Fat; 0 g Sat Fat; g Mono Fat; 26 g Carb; 3 g Fiber; 23 g Sugar; 33 mg Calcium; mg Iron; 30 mg Sodium; 0 mg Cholesterol
serves 8
3 ounces almond meal
2 ounces oats
3 tablespoons grapeseed oil
Pinch of salt
1 tablespoon almond extract
2 to 3 tablespoons ice cold water
2 tablespoons apricot preserves
2 large peaches (about 8 ounces)
4 large apricots (about 8 ounces)
Preheat the oven to 475°F. Place the oats in a blender and reduce to a flour consistency. Place the oat and almond flours in a bowl. Add salt, oil, almond extract, and mix until crumbly. Add one tablespoon water at a time and continue until the dough is smooth and sticks together as one ball. Lay the dough on wax paper and push down with your palm to flatten a bit. Roll out the dough to a round thin form. Then turn over the dough to a cookie sheet. Brush 1 tablespoon preserves all over the pie dough surface. Peel the peaches, apricots, and cut in half. Core, quarter, and slice. Starting at the edge of the dough and working inward toward the center, arrange the peach slices in overlapping circles. Finish with a circle of apricot slices in the center. Bake for 15 to 20 minutes until golden brown with slightly darker edges. Heat the remaining preserves in the microwave with a little water to thin. Remove the tart from the oven and brush with the peach preserves. Transfer to a cooling rack.
nutritional facts
Per Serving: 177 Cal (55% from Fat, 9% from Protein, 36% from Carb); 4 g Protein; 11 g Tot Fat; 1 g Sat Fat; 1 g Mono Fat; 16 g Carb; 3 g Fiber; 8 g Sugar; 33 mg Calcium; 1 mg Iron; 5 mg Sodium; 0 mg Cholesterol
Meal Diaryand
Sample Menu
Meal Diary
Create a journal that you will complete every day to track your eating habits. No worries, you won’t have to do this all your life. It might take you a while to figure things out, but eventually you will no longer need to write things down. You may include the following columns:
An eating journal allows you to learn a lot about your own eating habits. It may help you to discover what you are doing wrong and to make appropriate adjustments on your own. You will be in a better position to design your own personal healthy eating habits and meals. You also will be able to provide great information to your medical provider who, in turn, will be in a better position to help you.
Here are a few examples of what you may observe by keeping a journal:
You ate the wrong foods when you are stressed, at work, or at parties.
You ate 500 calories over your daily allowances
You ate a food which is on your allergy list
Instead of eating a healthy breakfast, you just grab a cup of coffee and go
You ate out and got sick afterwards
You are skipping meals
What you find out may surprise you. This awareness of your habits will lead to positive changes. One simple change can make a huge difference in your well-being. Don’t be overwhelmed, just look at your journal with objectivity and start to see where you can make a change. Start with one thing. Once you do, and feel great about the result, move on to the next one, and so on.
The following menus have been designed to show you how you can plan and vary your meals while still staying within your recommended daily calories. Please feel free to adjust them to your preferences. Most of the recipes are based on the right amount of healthy fat, so you don’t really have to worry about the amount. Feel free to use smaller portions of soups, salads, or vegetables recipes for snacks. If you need to lose weight, remember to consult your physician or registered dietitian. Discuss what is appropriate for your personal situation. Do not guess on your own, or you can jeopardize your health.
