Read Cooking Well: Multiple Sclerosis Online
Authors: Marie-Annick Courtier
Cooking Well: Multiple Sclerosis (17 page)
serves 4
4 medium white potatoes (about 1 ½ pounds)
2 large garlic cloves, peeled
1 small parsnip (about 3 ounces)
¼ cup low-fat milk
½ tablespoon fresh parsley, minced
½ tablespoon fresh chives, minced
2 teaspoons olive oil
Salt and pepper to taste
Peel and quarter the potatoes and parsnip. Place them in a deep pan and add enough cold water to cover them. Add the garlic cloves, ¼ teaspoon salt, and bring to a boil over high heat. Cook until tender, about 20 to 25 minutes. Pass through a sieve, keeping some of the cooking liquid, and purée with a potato masher. Add low-fat milk, olive oil, and mix quickly. If too thick, add a little cooking liquid to get to the right consistency. Mix in the parsley, chives, and season to taste. Serve immediately.
nutritional facts
Per Serving: 158 Cal (12% from Fat, 9% from Protein, 79% from Carb); 4 g Protein; 2 g Tot Fat; 0 g Sat Fat; 1 g Mono Fat; 32 g Carb; 5 g Fiber; 4 g Sugar; 44 mg Calcium; 1 mg Iron; 20 mg Sodium; 1 mg Cholesterol
serves 4
⅔ cup wild rice, rinsed (about 4 ounces)
1 ¼ cup lentils, rinsed (about 5 ounces)
1 large onion, diced (about 8 ounces)
1 large garlic clove, minced
1 teaspoon olive oil
½ teaspoon ground cumin
½ teaspoon ground coriander
½ teaspoon paprika
1 tablespoon fresh parsley
Salt and pepper to taste
Place the lentils in a pan and cover with water. Bring to a boil over high heat and simmer for 10 minutes. Strain and set aside.
Heat the oil in a large pan over high heat. Add the onion and sauté until translucent. Add the garlic, lentils, rice, seasonings, and 6 cups of water. Bring to a boil, reduce heat, cover, and simmer for 30 minutes. Adjust seasoning and remove from heat. Set aside covered for 5 minutes before serving.
nutritional facts
Per Serving: 184 Cal (11% from Fat, 13% from Protein, 76% from Carb); 6 g Protein; 2 g Tot Fat; 0 g Sat Fat; g Mono Fat; 36 g Carb; 5 g Fiber; 3 g Sugar; 36 mg Calcium; mg Iron; 7 mg Sodium; 0 mg Cholesterol
serves 4
2 small eggplants, both ends trimmed (about 1 pound)
2 tablespoons olive oil
1 teaspoon cumin
1 tablespoon paprika
1 tablespoon ground ginger
1 tablespoon garlic powder
1 teaspoon coriander
½ teaspoon cayenne pepper
¼ teaspoon ground thyme
¼ teaspoon ground oregano
If ground thyme and oregano are difficult to find, use fresh versions and mince as small as possible
.
Cut eggplant slices lengthwise and arrange on baking sheet. Mix all the spices together. On both sides of the eggplant slices, brush olive oil, season with salt, and sprinkle the prepared spices. Preheat the broiler or barbecue. Broil or grill until golden brown, about 2 minutes per side.
nutritional facts
Per Serving: 199 Cal (61% from Fat, 6% from Protein, 33% from Carb); 3 g Protein; 15 g Tot Fat; 2 g Sat Fat; 10 g Mono Fat; 18 g Carb; 9 g Fiber; 6 g Sugar; 52 mg Calcium; 3 mg Iron; 10 mg Sodium; 0 mg Cholesterol
serves 4
1 tablespoon olive oil
2 cups sugar snap peas (about 8 ounces)
4 garlic cloves, sliced
1 lemon
Salt and pepper to taste
Remove strings along both lengths of the sugar snap peas. Heat a wok with the olive oil over medium heat. Add the garlic and sauté quickly. Add the sugar snap peas and sauté until tender and crisp. Sprinkle with a little lemon juice, season to taste and serve immediately.
nutritional facts
Per Serving: 105 Cal (29% from Fat, 16% from Protein, 54% from Carb); 5 g Protein; 4 g Tot Fat; 1 g Sat Fat; g Mono Fat; 16 g Carb; 5 g Fiber; g Sugar; 47 mg Calcium; 1 mg Iron; 6 mg Sodium; 0 mg Cholesterol
serves 4
3 ounces black olives, pitted
4 anchovy fillets, rinsed and pat dry
3 teaspoons capers
1 small garlic clove
2 tablespoons olive oil
Lemon juice to taste
Pepper to taste
Vegetables such as carrots, bell peppers, cherry tomatoes, and mushrooms
In a food processor purée the olives, anchovies, capers, and garlic. Add pepper to taste. Slowly add the olive oil until you obtain a smooth paste. Add lemon juice to taste.
nutritional facts
Per Serving: 104 Cal (79% from Fat, 7% from Protein, 14% from Carb); 2 g Protein; 9 g Tot Fat; 1 g Sat Fat; 7 g Mono Fat; 4 g Carb; 1 g Fiber; 0 g Sugar; 42 mg Calcium; 1 mg Iron; 397 mg Sodium; 3 mg Cholesterol (without vegetables)
serves 1
½ medium yellow squash, cut into strips (about 3 ounces)
½ medium bell pepper, seeded, ribs removed, and cut into strips (about 3 ounces)
1 tablespoon sun-dried tomatoes, minced
3 ounces turkey slices (about 1 ounce each or 3 slices)
3 tablespoons eggplant spread
6 basil leaves
Salt and pepper to taste
You may substitute eggplant spread with hummus. This may be served with a small salad on the side for a light lunch meal
.
Mix the sun-dried tomatoes and eggplant spread in a bowl. Lay each turkey slice on a large cutting board. Spread 1 tablespoon of the prepared mixture and 2 basil leaves over each turkey slice. Divide the bell pepper and zucchini strips equally on top of each turkey slice, and season to taste. Roll up each turkey slice and serve immediately.
nutritional facts
Per Serving: 180 Cal (31% from Fat, 34% from Protein, 34% from Carb); 17 g Protein; 7 g Tot Fat; 1 g Sat Fat; 1 g Mono Fat; 17 g Carb; 3 g Fiber; 7 g Sugar; 32 mg Calcium; 2 mg Iron; 1210 mg Sodium; 35 mg Cholesterol (3 turkey slices)
serves 1
3 ounces smoked salmon (about 4 slices)
12 asparagus, trimmed (about 12 ounces asparagus)
4 tablespoons Boursin light cheese
Pepper to taste
This may be served with a small salad on the side for a light lunch meal
.
Preheat a steamer over high heat. Add the asparagus, reduce heat, and cook until desired doneness. Remove from the steamer and blanch in ice-cold water to stop the cooking process.
Lay each smoked salmon slice on a large cutting board. Spread 1 tablespoon of Boursin over each slice. Add 3 asparagus per slice, sprinkle with pepper to taste, and roll. Serve immediately or refrigerate until needed.
nutritional facts
Per Serving: 264 Cal (33% from Fat, 45% from Protein, 22% from Carb); g Protein; 10 g Tot Fat; 5 g Sat Fat; 2 g Mono Fat; 15 g Carb; 7 g Fiber; 6 g Sugar; 91 mg Calcium; 8 mg Iron; 986 mg Sodium; mg Cholesterol
serves 4
10 radishes
1 tablespoon low-fat sour cream
1 teaspoon low-fat milk
1 tablespoon hazelnuts
Pinch of salt
Pinch of pepper
Mix in a little horseradish or fine herbs. You may substitute low-fat sour cream with low-fat yogurt
.
Crush and mince the hazelnuts with a chef knife. Mix the sour cream with the milk in a bowl. Add the minced hazelnuts, salt, and pepper. Serve immediately with the radishes.
nutritional facts
Per Serving: 79 Cal (63% from Fat, 12% from Protein, 24% from Carb); g Protein; 6 g Tot Fat; 1 g Sat Fat; g Mono Fat; 5 g Carb; 2 g Fiber; 3 g Sugar; 45 mg Calcium; 1 mg Iron; 58 mg Sodium; 4 mg Cholesterol
