Cooking Well: Multiple Sclerosis (11 page)

serves 4

Heat a steamer and add the sugar snap peas. Cook for 2 minutes. Add the carrots and continue to steam for 2 minutes or until desired doneness. In a bowl, mix the shallot, garlic, lemon juice, oil, 1 tablespoon of herbs, and season to taste. In a large bowl mix the mesclun with half of the dressing. Add the tuna, tomatoes, carrot slices, and sugar snap peas. Sprinkle with the remaining herbs and dressing before serving.

serves 4

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.

serves 6

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.

serves 4

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.

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 (LDL). As for shellfish, keep in mind that the protein levels are usually a little lower than fish and, from a nutrition standpoint, can result in higher cholesterol. So be careful not to over-indulge in shellfish.

Cooking fish and shellfish requires particular attention, as the flesh tends to be rather delicate. It is recommended that you use cooking techniques such as steaming, baking, broiling, barbecuing, or sautéing in a nonstick pan with very little oil.

serves 4

Make nice strips of the lemon and lime zests. Mince and set aside. Juice the lemon, lime, and set aside. Cut the cucumber in half and remove seeds. Cut into half again and dice. On low heat, warm the lemon juice, lime juice, tea powder, sage, and honey until the honey is well incorporated. Remove and cool down. Refrigerate until cold.

Dice the Ahi, place it into a soup plate and season to taste. Mix in the shallot, cucumber, red bell pepper, jalapeno chiles, and basil. Drizzle with the olive oil, add the cold marinade, and refrigerate for 20 to 30 minutes. Equally divide the baby greens among two ice-cold plates. With a slotted spoon, scoop out the Ahi Tartar. Drizzle with a little bit of the marinade and serve immediately.

serves 4

Cook the rice according to package instructions. Make a small X incision on the top and bottom of the tomatoes. Blanch the tomatoes for 20 seconds. Place in ice-cold water to stop the cooking process. Peel, seed, and dice the tomatoes.

Heat 2 teaspoons of olive oil in a deep nonstick pan over high heat. Add the onions and sauté until translucent. Add the garlic, bell pepper, thyme, oregano, and sauté for 3 minutes over medium heat. Sprinkle with the flour and mix well. Add the tomatoes and continue to cook for 3 to 4 minutes.

Meanwhile, heat the remaining oil in a nonstick skillet over high heat. Add the fish and brown on both sides. Slide the fish into the vegetables, cover, and continue to cook for 15 to 20 minutes over low heat.

Transfer the fish to a serving platter. If necessary, thicken the sauce over medium heat. Add to the fish and serve immediately with the rice.

serves 4

Preheat the broiler. Rub olive oil over the flesh side of the fillets. Lightly season the fillets and spread the minced dill over them. Place the fillets on a greased pan, skin side up. Brush olive oil over the skin and broil for 3 to 4 minutes. Turn over and continue to broil for a few minutes or until the salmon flesh start to flake.