Read Online Cooking Well: Multiple Sclerosis by Marie-Annick Courtier - Free Book Online
Authors: Marie-Annick Courtier
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cod fillets
4 cups mixed greens
1 large cucumber, skin removed, seeded, and sliced (about 12 ounces)
2 large tomatoes, sliced (about 12 ounces)
½ small red onion, sliced (about 2 ounces)
1 medium red bell pepper, sliced (about 6 ounces)
¼ cup black olives
4 tablespoons feta cheese
4 tablespoons Greek salad dressing or vinaigrette
1 teaspoon freshly minced oregano
Salt and pepper to taste
cooking instructions
Mix the vinaigrette with the oregano and set aside. Divide the mixed greens, cucumber, tomatoes, red onion, red bell pepper, black olives, and feta cheese among 4 plates. Top with the fish filet and season to taste. Sprinkle the vinaigrette and serve immediately.
nutritional facts
Per Serving: 222 Cal (33% from Fat, 43% from Protein, 24% from Carb); 24 g Protein; 8 g Tot Fat; 2 g Sat Fat; 2 g Mono Fat; 13 g Carb; 3 g Fiber; 6 g Sugar; 121 mg Calcium; 2 mg Iron; 505 mg Sodium; 57 mg Cholesterol
Quinoa and Apricot Salad
serves 4
ingredients
1 cup Quinoa
2 teaspoons olive oil
1 small red onion, diced (about 4 ounces)
2 mushrooms, diced (about 2 ounces)
1 tablespoon minced fresh ginger root
1 small green jalapeno, minced
1 teaspoon turmeric
1 teaspoon coriander
¼ teaspoon ground cinnamon
3 apricots, diced
¼ cup chopped almonds
2 tablespoons freshly minced parsley or mint
1 lemon
cooking instructions
Place a coffee filter into a fine mesh sieve. Rinse the Quinoa under cold water through the filter.
Heat the oil in a saucepan over medium heat. Add the Quinoa and sauté for a few minutes to lightly brown. Add the onion, mushrooms, ginger, jalapeno, and sauté for a minute or two. Add the turmeric, coriander, cinnamon, and season to taste. Add 2 cups of water or stock and bring to a boil. Reduce heat and simmer for 20 minutes or until the liquid is completely absorbed. Transfer the Quinoa to a bowl and drizzle with a little olive oil and lemon juice. Add the diced apricots, herbs, and almonds. Adjust seasoning and serve immediately.
nutritional facts
Per Serving: 274 Cal (35% from Fat, 11% from Protein, 53% from Carb); 8 g Protein; 11 g Tot Fat; 1 g Sat Fat; 7 g Mono Fat; 39 g Carb; 6 g Fiber; 3 g Sugar; 72 mg Calcium; 5 mg Iron; 13 mg Sodium; 0 mg Cholesterol
Grapefruit and Crabmeat Salad
serves 2
ingredients
1 large pink grapefruit (about 16 ounces grapefruit)
Two 4-ounce crabmeat portions (without excess water)
2 tablespoons low-fat canola mayonnaise
1 cup lettuce, shredded
1 tablespoon freshly minced cilantro
1 lime
Chili powder to taste
Salt and pepper
cooking instructions
Place the crabmeat in a bowl. Cut the grapefruit in half. Insert a thin knife all around the skin to loosen up the flesh. Separate the flesh from the skin and place it on a cutting board. Dice the flesh small and transfer to the crabmeat bowl. Add mayonnaise, cilantro, a little lime juice, chili powder, and season to taste. Cover with plastic wrap and refrigerate for half an hour.
Equally divide the lettuce in two plates and top with the prepared grapefruit crabmeat salad.
nutritional facts
Per Serving: 219 Cal (19% from Fat, 43% from Protein, 38% from Carb); 24 g Protein; 5 g Tot Fat; 1 g Sat Fat; 1 g Mono Fat; 21 g Carb; 3 g Fiber; 16 g Sugar; 105 mg Calcium; 1 mg Iron; 1240 mg Sodium; 63 mg Cholesterol
Salmon and Vegetable Carpaccio
serves 2
ingredients
6 ounces thinly sliced wild smoked salmon
1 medium cucumber, peeled (about 8 ounces)
1 large yellow squash, peeled (about 8 ounces)
2 green onions, minced
2 teaspoons fresh dill, minced
4 tablespoons olive oil
1 lemon
Salt and pepper to taste
cooking instructions
Remove a couple of zest strips from the lemon and mince. Juice the lemon and set aside in a bowl. Add the olive oil, 1 teaspoon dill, half of the prepared zest, and season to taste.
Thinly slice the cucumber and yellow squash. Refrigerate until use. Equally divide the salmon in two plates, season to taste, and sprinkle with dill. Pour half the dressing over and refrigerate for 20
4 cups mixed greens
1 large cucumber, skin removed, seeded, and sliced (about 12 ounces)
2 large tomatoes, sliced (about 12 ounces)
½ small red onion, sliced (about 2 ounces)
1 medium red bell pepper, sliced (about 6 ounces)
¼ cup black olives
4 tablespoons feta cheese
4 tablespoons Greek salad dressing or vinaigrette
1 teaspoon freshly minced oregano
Salt and pepper to taste
cooking instructions
Mix the vinaigrette with the oregano and set aside. Divide the mixed greens, cucumber, tomatoes, red onion, red bell pepper, black olives, and feta cheese among 4 plates. Top with the fish filet and season to taste. Sprinkle the vinaigrette and serve immediately.
nutritional facts
Per Serving: 222 Cal (33% from Fat, 43% from Protein, 24% from Carb); 24 g Protein; 8 g Tot Fat; 2 g Sat Fat; 2 g Mono Fat; 13 g Carb; 3 g Fiber; 6 g Sugar; 121 mg Calcium; 2 mg Iron; 505 mg Sodium; 57 mg Cholesterol
Quinoa and Apricot Salad
serves 4
ingredients
1 cup Quinoa
2 teaspoons olive oil
1 small red onion, diced (about 4 ounces)
2 mushrooms, diced (about 2 ounces)
1 tablespoon minced fresh ginger root
1 small green jalapeno, minced
1 teaspoon turmeric
1 teaspoon coriander
¼ teaspoon ground cinnamon
3 apricots, diced
¼ cup chopped almonds
2 tablespoons freshly minced parsley or mint
1 lemon
cooking instructions
Place a coffee filter into a fine mesh sieve. Rinse the Quinoa under cold water through the filter.
Heat the oil in a saucepan over medium heat. Add the Quinoa and sauté for a few minutes to lightly brown. Add the onion, mushrooms, ginger, jalapeno, and sauté for a minute or two. Add the turmeric, coriander, cinnamon, and season to taste. Add 2 cups of water or stock and bring to a boil. Reduce heat and simmer for 20 minutes or until the liquid is completely absorbed. Transfer the Quinoa to a bowl and drizzle with a little olive oil and lemon juice. Add the diced apricots, herbs, and almonds. Adjust seasoning and serve immediately.
nutritional facts
Per Serving: 274 Cal (35% from Fat, 11% from Protein, 53% from Carb); 8 g Protein; 11 g Tot Fat; 1 g Sat Fat; 7 g Mono Fat; 39 g Carb; 6 g Fiber; 3 g Sugar; 72 mg Calcium; 5 mg Iron; 13 mg Sodium; 0 mg Cholesterol
Grapefruit and Crabmeat Salad
serves 2
ingredients
1 large pink grapefruit (about 16 ounces grapefruit)
Two 4-ounce crabmeat portions (without excess water)
2 tablespoons low-fat canola mayonnaise
1 cup lettuce, shredded
1 tablespoon freshly minced cilantro
1 lime
Chili powder to taste
Salt and pepper
cooking instructions
Place the crabmeat in a bowl. Cut the grapefruit in half. Insert a thin knife all around the skin to loosen up the flesh. Separate the flesh from the skin and place it on a cutting board. Dice the flesh small and transfer to the crabmeat bowl. Add mayonnaise, cilantro, a little lime juice, chili powder, and season to taste. Cover with plastic wrap and refrigerate for half an hour.
Equally divide the lettuce in two plates and top with the prepared grapefruit crabmeat salad.
nutritional facts
Per Serving: 219 Cal (19% from Fat, 43% from Protein, 38% from Carb); 24 g Protein; 5 g Tot Fat; 1 g Sat Fat; 1 g Mono Fat; 21 g Carb; 3 g Fiber; 16 g Sugar; 105 mg Calcium; 1 mg Iron; 1240 mg Sodium; 63 mg Cholesterol
Salmon and Vegetable Carpaccio
serves 2
ingredients
6 ounces thinly sliced wild smoked salmon
1 medium cucumber, peeled (about 8 ounces)
1 large yellow squash, peeled (about 8 ounces)
2 green onions, minced
2 teaspoons fresh dill, minced
4 tablespoons olive oil
1 lemon
Salt and pepper to taste
cooking instructions
Remove a couple of zest strips from the lemon and mince. Juice the lemon and set aside in a bowl. Add the olive oil, 1 teaspoon dill, half of the prepared zest, and season to taste.
Thinly slice the cucumber and yellow squash. Refrigerate until use. Equally divide the salmon in two plates, season to taste, and sprinkle with dill. Pour half the dressing over and refrigerate for 20
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