Read Online Cooking Well: Multiple Sclerosis by Marie-Annick Courtier - Free Book Online Page B
Authors: Marie-Annick Courtier
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chopped (about 6 ounces)
12 ounces cooked chicken breasts, diced
2 large apples (about 12 ounces)
2 large celery stalks, diced (about 4 ounces)
¼ cup walnuts, chopped
1 lemon
For the vinaigrette:
2 tablespoons cider vinegar
1 tablespoon lemon juice
2 teaspoons honey
1 tablespoon walnut oil
2 tablespoons olive oil
2 tablespoons fresh parsley, chopped
Salt and pepper to taste
cooking instructions
For the vinaigrette:
In a large bowl mix the vinegar, 1 tablespoon lemon juice, honey, oil, parsley, and season to taste.
For the salad:
Peel, core, and dice the apples. Mix them with some lemon juice to prevent browning. In a bowl place the romaine, chicken, apples, and celery. Mix in the dressing, add the walnuts, and serve immediately.
nutritional facts
Per Serving: 304 Cal (49% from Fat, 24% from Protein, 26% from Carb); 20 g Protein; 18 g Tot Fat; 3 g Sat Fat; 8 g Mono Fat; 21 g Carb; 5 g Fiber; 13 g Sugar; 61 mg Calcium; 2 mg Iron; 83 mg Sodium; 55 mg Cholesterol
Lentil Salad
serves 6
ingredients
For the salad:
1 pound lentils
1 tablespoon garlic cloves, minced
1 bouquet garni
1 bay leaf
1 orange, juiced
For the dressing:
2 tablespoons wine vinegar
1 tablespoon shallot, minced
1 teaspoon Dijon mustard
6 tablespoons walnut oil
3 tablespoons freshly minced salad herbs
Salt and pepper to taste
cooking instructions
For the dressing:
In a bowl mix the vinegar, shallot, and mustard. Slowly whisk in the oil. Add the herbs and season to taste.
For the salad:
Rinse the lentils and place them in a pan. Add enough water to completely cover them. Bring to a boil over high heat. Remove from heat and set aside covered for 1 hour.
Strain and place in the large pan. Add water (3 times the volume of the lentils), garlic, bay leaf, and bouquet garni. Bring to a boil over high heat. Reduce heat, cover, and simmer for 20 to 25 minutes, or until tender.
Remove the bouquet garni and bay leaf. Strain the lentils and transfer to a bowl. Mix in the vinaigrette and refrigerate for 30 minutes. Serve cold.
nutritional facts
Per Serving: 230 Cal (53% from Fat, 12% from Protein, 35% from Carb); 7 g Protein; 14 g Tot Fat; 2 g Sat Fat; 6 g Mono Fat; 21 g Carb; 7 g Fiber; 2 g Sugar; 40 mg Calcium; 3 mg Iron; 12 mg Sodium; 0 mg Cholesterol
Tomato and Basil Salad
serves 4
ingredients
6 large tomatoes (about 2 pounds)
1 shallot, minced
1 large garlic clove, minced
3 tablespoons olive oil
1 tablespoon flaxseed oil (or olive oil, if unavailable)
2 tablespoons balsamic vinegar (preferably aged)
6 to 8 fresh basil leaves
1 tablespoon fresh parsley, minced
Salt and pepper to taste
You may shred a little parmesan cheese once individually served .
cooking instructions
Mince half the basil and shred the remaining half. Disregard each end of the tomatoes. Slice the tomatoes and spread them over a platter. Sprinkle with a little salt and set aside for 20 minutes.
In a bowl mix the shallot, garlic, vinegar, and whisk in the oils. Add the minced basil, parsley, and season to taste.
Transfer the tomatoes to another serving platter. Spread the remaining basil, pour over the dressing, and serve immediately.
nutritional facts
Per Serving: 172 Cal (70% from Fat, 5% from Protein, 25% from Carb); 2 g Protein; 14 g Tot Fat; 2 g Sat Fat; 8 g Mono Fat; 12 g Carb; 3 g Fiber; g Sugar; 17 mg Calcium; mg Iron; 22 mg Sodium; 0 mg Cholesterol
Fish/Seafood Entrées
A healthy diet includes plenty of fish. Why? Fish are sources of proteins, fats, vitamins, and minerals, as well as many essential amino acids. In addition, one of the best sources for Omega-3 fatty acids are oily fish like cod, tuna, salmon, sardines, herring, and mackerel—and all are easier to digest than meat.
You may have already heard about the health benefits of Omega-3 fatty acids, which help promote weight loss while still having a positive effect on the metabolizing of muscle proteins. Omega-3 fatty acids also help reduce inflammation and lower bad cholesterol
12 ounces cooked chicken breasts, diced
2 large apples (about 12 ounces)
2 large celery stalks, diced (about 4 ounces)
¼ cup walnuts, chopped
1 lemon
For the vinaigrette:
2 tablespoons cider vinegar
1 tablespoon lemon juice
2 teaspoons honey
1 tablespoon walnut oil
2 tablespoons olive oil
2 tablespoons fresh parsley, chopped
Salt and pepper to taste
cooking instructions
For the vinaigrette:
In a large bowl mix the vinegar, 1 tablespoon lemon juice, honey, oil, parsley, and season to taste.
For the salad:
Peel, core, and dice the apples. Mix them with some lemon juice to prevent browning. In a bowl place the romaine, chicken, apples, and celery. Mix in the dressing, add the walnuts, and serve immediately.
nutritional facts
Per Serving: 304 Cal (49% from Fat, 24% from Protein, 26% from Carb); 20 g Protein; 18 g Tot Fat; 3 g Sat Fat; 8 g Mono Fat; 21 g Carb; 5 g Fiber; 13 g Sugar; 61 mg Calcium; 2 mg Iron; 83 mg Sodium; 55 mg Cholesterol
Lentil Salad
serves 6
ingredients
For the salad:
1 pound lentils
1 tablespoon garlic cloves, minced
1 bouquet garni
1 bay leaf
1 orange, juiced
For the dressing:
2 tablespoons wine vinegar
1 tablespoon shallot, minced
1 teaspoon Dijon mustard
6 tablespoons walnut oil
3 tablespoons freshly minced salad herbs
Salt and pepper to taste
cooking instructions
For the dressing:
In a bowl mix the vinegar, shallot, and mustard. Slowly whisk in the oil. Add the herbs and season to taste.
For the salad:
Rinse the lentils and place them in a pan. Add enough water to completely cover them. Bring to a boil over high heat. Remove from heat and set aside covered for 1 hour.
Strain and place in the large pan. Add water (3 times the volume of the lentils), garlic, bay leaf, and bouquet garni. Bring to a boil over high heat. Reduce heat, cover, and simmer for 20 to 25 minutes, or until tender.
Remove the bouquet garni and bay leaf. Strain the lentils and transfer to a bowl. Mix in the vinaigrette and refrigerate for 30 minutes. Serve cold.
nutritional facts
Per Serving: 230 Cal (53% from Fat, 12% from Protein, 35% from Carb); 7 g Protein; 14 g Tot Fat; 2 g Sat Fat; 6 g Mono Fat; 21 g Carb; 7 g Fiber; 2 g Sugar; 40 mg Calcium; 3 mg Iron; 12 mg Sodium; 0 mg Cholesterol
Tomato and Basil Salad
serves 4
ingredients
6 large tomatoes (about 2 pounds)
1 shallot, minced
1 large garlic clove, minced
3 tablespoons olive oil
1 tablespoon flaxseed oil (or olive oil, if unavailable)
2 tablespoons balsamic vinegar (preferably aged)
6 to 8 fresh basil leaves
1 tablespoon fresh parsley, minced
Salt and pepper to taste
You may shred a little parmesan cheese once individually served .
cooking instructions
Mince half the basil and shred the remaining half. Disregard each end of the tomatoes. Slice the tomatoes and spread them over a platter. Sprinkle with a little salt and set aside for 20 minutes.
In a bowl mix the shallot, garlic, vinegar, and whisk in the oils. Add the minced basil, parsley, and season to taste.
Transfer the tomatoes to another serving platter. Spread the remaining basil, pour over the dressing, and serve immediately.
nutritional facts
Per Serving: 172 Cal (70% from Fat, 5% from Protein, 25% from Carb); 2 g Protein; 14 g Tot Fat; 2 g Sat Fat; 8 g Mono Fat; 12 g Carb; 3 g Fiber; g Sugar; 17 mg Calcium; mg Iron; 22 mg Sodium; 0 mg Cholesterol
Fish/Seafood Entrées
A healthy diet includes plenty of fish. Why? Fish are sources of proteins, fats, vitamins, and minerals, as well as many essential amino acids. In addition, one of the best sources for Omega-3 fatty acids are oily fish like cod, tuna, salmon, sardines, herring, and mackerel—and all are easier to digest than meat.
You may have already heard about the health benefits of Omega-3 fatty acids, which help promote weight loss while still having a positive effect on the metabolizing of muscle proteins. Omega-3 fatty acids also help reduce inflammation and lower bad cholesterol
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