Recipes

At first the diet was a bit boring, until I started experimenting with food that is; here are a few of my own recipe ideas to get the ball rolling. If you come up with others that follow the rules, please email me them and I will add them to the list.

Salmon cooked in orange juice – sounds crazy but believe me this is delicious!                                                                                                                                                                                                                                      Ingredients:200g Salmon per person, 1 orange per person, 1 clove of garlic per person, half an onion per person.

Chop the garlic and sprinkle over salmon pieces, cook in orange juice for 20 minutes

Add the onion and cook until the juice has mostly been absorbed

NB: Most fish tastes good cooked in lemon juice, or simply steamed with vegetables

Chicken cooked in lemon juice is a delicious alternative to fried chicken. 

Ingredients: 60g Chicken, mushrooms/edamame, 1 ½ lemons, seasoning such as oregano

Remove the skin and any visible fat from the chicken

Cook in lemon juice using a frying pan and cover for 20 minutes

Add salt, mushrooms/edamame, seasoning and cook for another 10 minutes

Serve with brown rice or dark salad leaves such as spinach

NB: Try to use organic chicken because the amount of hormones that are pumped into regular chicken makes it too unhealthy. Mushrooms or edamame enhance the absorption of phosphorus into the bones. You can also just steam the chicken, which works just as well.

Houmous is a healthy dip you can eat with carrots, cucumber, celery or bread*

Ingredients: 200g chick peas, 1 dry chilli, 2 cloves of garlic, 1 red pepper, ½ a lemon, olive oil, salt

Soak 200g of chick peas over night (or use ready cooked chick peas)

Boil for an hour in water with salt

Blend a dry chilli, 2 cloves of garlic and 5 tablespoons of olive oil

Blend in a red pepper

Blend in the chick peas

Squeeze half a lemon and stir in

NB: the longer you soak pulses for, the healthier they are, as they begin to germinate and this is really good for you. You can use any oil that you like the taste of, as long as it follows the healthy oil guidelines (see General Guide to Food).

Guacamole is a tasty Mexican avocado dip

Ingredients: avocados, tomatoes, green chillies, lime, salt

Cut the avocados in half and use a fork to mash into a bowl, chop up the tomatoes and chillies, stir in and add salt.

Salads can be delicious, use dark green leaves to ensure you get calcium every day, add an assortment of vegetables – lightly cooked by steaming is a good option, top with lemon [to ensure iron absorption] and 2 tbsp of your favourite healthy oil (See General Guide for Food).

Steamed vegetables are much tastier than boiled ones, I would recommend getting a steamer, cook the vegetables with some natural, unprocessed sea salt and serve with whole grain rice, pasta and fish/beans.

Soups are so easy with steamed vegetables, and can be really delicious. I have found that the secret ingredients are seeds – sunflower and pumpkin seeds for instance work miracles, add a tablespoon or so of each to your cooked vegetables, and blend with a tsp of linseed or olive oil. Adding cooked black beans to the mix is also tasty, and blending is a good way to add your sprouted seeds/beans in as well.

Lentils are easy to cook, they take about 40 minutes, and are easy to prepare –

cook with chopped garlic for 20 minutes

after 20 minutes add chopped onion, carrots and salt.

after 30 minutes add coriander and cumin seeds (grind to release flavour) as well as softer vegetables such as leeks

Add as many vegetables as you like – vitamin C makes the iron in lentils easier to absorb – except potatoes, as it is best not to eat carbohydrates with lentils.

NB: the longer you soak pulses for, the healthier they are, as they begin to germinate and this is really good for you.

And if you have any left over, make delicious lentil soup by blending it with a few mushrooms and adding a tbsp of linseed oil and one of freshly ground hemp seeds to it once it is heated. Delicious 😀

Treats

Tea Loaf

This is a delicious alternative to cake and biscuits and is perfectly healthy

Ingredients: 500g dried fruit, 350g spelt flour, 3 tbs honey, 1 egg, earl grey tea,

Soak the dried fruit in strong earl grey tea overnight (just enough te to cover the fruit)

mix the flour, egg, honey, dried fruit and tea together and bake for 45 minutes at gas mark 5

Sweet Potato Muffins (makes approx 12)                                                                                                                                                                             4 oz oats, 4 oz organic spelt flour, ½ tsp bicarbonate, 1 tsp baking powder, ¾ tsp nutmeg, ¾ tsp cinnamon,     8 oz sweet potato – boiled & mashed, ½ cup agave syrup/honey (125ml), 3 tbsp olive oil,/rapeseed oil, 2 tbsp raisins, ¼ cup almond milk(60ml), 1 organic egg – beaten, muffin cases/tin

Preheat oven to 180C (375F)                                                                                                                                                                                                               Mix oats, flour, bicarb, baking powder, & spices                                                                                                                                                                           Add sweet potato, honey, oil, raisins, milk and egg – mix together so all dry ingredients are moisture – don’t over mix                                                Spoon into muffin cases/muffin tin                                                                                                                                                                                                 Bake until firm and golden (15-20mins)

Chocolate Brownies (makes approx 12)    –                                                                                                                                                                                     2 cups cooked black beans drained, 4 organic eggs, 2 tbsp olive oil, 1 tbsp vanilla, 1 cup honey, 3 tbsp cocoa powder, ½ tsp baking powder, ¼ tsp salt, 8×8 baking tray

Preheat oven to 350F                                                                                                                                                                                                                       Process all ingredients in a blender until smooth                                                                                                                                                                          Scrape batter into greased baking tray                                                                                                                                                                                              Bake for 25 to 30mins

One thought on “Recipes

  1. Pingback: Delicious MS-Diet-Friendly Treats! | ms another way

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