Gillian McKeith's Food Bible (28 page)

Stir-fried vegetables with tempeh or chicken. Tempeh is made from fermented soy beans. It is a good source of protein with a meaty texture. Tahini sauce works well with water stir-fries; just combine tahini with lemon juice, water, tamari, or miso and ginger.

Nut, seed, or grain loaf or bake: various ingredients can be combined to make a loaf. These usually take about half an hour to bake and are perfect to take for lunch the next day. Works well with steamed vegetables or green salad.

Risotto: this can be made with brown rice and any combination of vegetable and nut additions. You do not need cheese, cream, and butter to make a tasty risotto. Sprouted pulses work well if added near the end of cooking.

Homemade bean burgers: any beans and cooked grains can be mashed together and shaped into burgers. Herbs and miso can be added for extra flavor. Just brush them with oil and bake them in the oven for 20 to 30 minutes. Serve with steamed vegetables.

Chicken, fish, or vegetable kebabs: these are great in the summer. They can be cooked on the barbecue or under the grill. Just marinate whatever you choose to use in olive oil, lemon juice, and tamari for 30 minutes to several hours in the fridge. Try with zucchini, mushrooms, peppers, eggplant, and corn on the cob.

Snack ideas

For blood-sugar balance and stable energy levels and mood, have a snack mid-morning, mid-afternoon, and 30 to 60 minutes before bed.

Fresh or dried fruit. Dried fruit is a fairly concentrated source of natural sugar so may be best if soaked for a few hours in water. Look for unsulphured varieties.

Vegetable crudités: any vegetables can be taken to eat raw as they are or with dips.

Avocados: transportable and needs minimum preparation.

Nuts and seeds: raw and unsalted of course (chestnuts too).

Smoothies.

Vegetable juices.

Fruit and nut bars (sugar free).

Crispy seaweed strips (my daughters love them instead of chips!).