BATTLE TO RID GOUT
My Top 10 Best Recipes to Avoid Gout. Healthy Options for Gout Laurence Edwards 5/15/2011
Here is your free gift, as promised my 10 Best Recipes to Avoid Gout. What’s so special about them you ask? Well first you have to read the next page to find out!
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What’s inside? So here’s your free gift, as promised my 10 Best Recipes to Avoid Gout. What’s so special about them you ask? Well first thing is they are Vegetarian recipes, which is good. Secondly they contain all the combinations of foods to get a good balanced meal and limited purines. You see the secret is first to know what you can and can’t eat, limiting the amount of protein you have on a daily basis and get good with your portion sizes. I am not a vegetarian! So I have included a couple of meat dishes to add variety. You can substitute beef for chicken or whatever takes your fancy. Have a bit of common sense where the protein is concerned. Your protein portion should be the size of your fist and the rest of your plate should be Vegetables; Green leafy vegetables are best, for example Broccoli, Silver beet, Spinach, Bok choi. Get the picture? OK so here you go, I hope you enjoy them as much as I do and get the most out of them.
Warmly, Laurence Edwards
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1. BBQ Chicken Pizza
This easy barbecue chicken pizza uses barbecue sauce rather than the traditional tomato sauce. I think the chicken goes best with capsicum and a bit of onion but you can change as desired. Ingredients 1 (30cm) pre-baked baked pizza ba base 1/2 cup barbecue sauce 1/2 cup diced grilled chicken 1/4 cup diced red capsicum 1/4 cup diced green capsicum 1/4 cup diced red onion Cup grated tasty cheese
Preparation method 1.Preheat Preheat oven to 230 degrees C 2.Place Place pizza base on baking tray. Spread with barbecue sauce. Scatter chicken over top. Sprinkle evenly with red capsicum, green capsicum and onion. Cover with cheese and Bake in preheated oven for 10 to 12 minutes or until cheese is melted melted.
2. Cauliflower & Broccoli Gratin
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A favourite vegetarian dish gets a new twist here, with super-healthy super healthy broccoli added to cauliflower, in a cheese sauce thickened with breadcrumbs. Crunchy walnuts on top make this mouth-wateringly wateringly good. It's just as good served on its own or as a side dish.
Ingredients 1 large cauliflower 500 g broccoli Spring onions, sliced ¼ cup (25 g) cornflour 550 ml low-fat milk ⅔ Cup up (75 g) grated mature cheddar or gruyere cheese 1 egg, beaten 1⅔ cups (100 g) fresh breadcrumbs breadcrumb ¼ cup (25 g) walnuts
Preparation method 1. Preheat the oven to 190°C. Trim away the leaves from the cauliflower then cut off the florets from the main stem. Cut the broccoli florets away from the stem. Blanch both the cauliflower and broccoli florets in a large saucepan of boiling water for 1 minute, then drain thoroughly.
2. Put the spring onions into the same saucepan. Mix the cornflour with a little of the milk in a large heatproof bowl to make a smooth paste. Pour the rest of the milk into the saucepan with the spring onions and bring the milk to the boil. Stir half of the hot milk into the bowl with the cornflour paste, paste, mix well, and return the entire mixture to the saucepan. Bring the mixture to the boil, stirring frequently, to make a smooth white sauce.
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3. Remove the white sauce from the heat and stir in the grated cheese, beaten egg and half the breadcrumbs. Stir in the blanched vegetables and season to taste with freshly ground black pepper. 4. Transfer the vegetable mixture to a greased, ovenproof baking dish or gratin dish. Scatter the rest of the breadcrumbs and the walnuts over the top of the vegetables. bake for about 20 minutes until golden. Serve immediately.
3. Slow Cooker Beef Stew
This is a delicious beef stew made in a slow cooker. Use cheap cuts of meat to make this an economical meal.
Ingredients 2 medium onions 1. Table spoon olive oil 6. Button mushrooms, quartered 4. Medium carrots, peeled 1 cup beef stock 1 tablespoon Worcestershire sauce 1 tablespoon brown sugar 1 tablespoon tomato paste 600g cross cut blade steak 2 medium potatoes, peeled
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Preparation method 1. Turn the slow cooker on to high. 2. Slice the onions and brown in the oil in a non stick frying pan, adding the mushrooms when the onions have become transparent and light brown. When the mushrooms have coloured and wilted slightly, tip both vegetables into the slow cooker. 3. Cut the he carrots in half lengthwise then into chunks 2cm long and add them to the onion mixture. Stir in the stock, Worcestershire sauce, and sugar and tomato paste. 4. Slice the beef into 1cm cubes, discarding the fat. Put the beef on top of the vegetables. Slice ce the potatoes into quarters and press down the side of the slow cooker bowl. 5. Put the lid on the slow cooker and cook on high for 5 hours. About 20 minutes before serving, check to see if the gravy needs thickening. If so, thicken slightly with 2 tablespoons spoons of cornflour, mixed to a thin paste with water.
4. Creamy Chicken Noodles
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Great with a fresh green salad! This was a recipe I just threw together one night. It was an instant favourite!
Ingredients 250g wide egg noodles 1/2 cup frozen green peas 3 skinless, boneless chicken breast halves 300g tinned condensed cream of mushroom soup 1/3 cup (85ml) milk 1/4 cup (30g) mozzarella cheese, grated
Preparation method 1. In a medium pot cook the egg noodles in boiling salted water. When noodles are 3 minutes away from being cooked, add in frozen peas. Cook until vegetables and noodles are tender. Drain well. 2. Meanwhile, boil the chicken in a medium saucepan until cooked completely. Drain chicken and cut into bite sized pieces 3. In a large saucepan mix cream of mushroom soup and milk until warm and lumps are dissolved. 4. To the large saucepan add the cooked and chopped chicken, noodles and vegetables. Blend ingredients with the milk and soup mixture. Stir in grated mozzarella cheese until melted.
5. Staple aple Curry Sauce
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Better than a takeaway - this fragrant, rich and versatile sauce includes spices like coriander, cumin and turmeric, along with the requisite garlic and ginger, all stirred with a purĂŠe of tomatoes, chillies and yoghurt. Mix with your favourite meat or vegetables, and serve with basmati rice and Nan.
Ingredients 2 tablespoons peanut oil 1 tablespoon butter 1 large onion, chopped 1 tablespoon finely grated fresh ginger 2 tablespoons crushed garlic 1 teaspoon ground cinnamon 1 teaspoon ground black pepper 2 tablespoons ground coriander 2 tablespoons ground cumin 1/4 teaspoon ground turmeric 1 teaspoon cayenne pepper 2 tomatoes 3 cups water 2 red chillies, seeded 2 - 4 tablespoons chopped fresh coriander 125g low fat plain yoghurt, whisked until smooth
Preparation method 1. Heat the oil and butter in a small frying pan or wok over medium high heat. Add onion and stir fry until browned, 10 to 15 minutes. (Note: This is an important step; if onion is not cooked well, sauce will taste funny.) 2. Add ginger and garlic to onion and cook for an additional 2 minutes. Blend onion, ginger and garlic in food processor until smooth. Do not rinse food processor. 3. PurĂŠe the tomatoes, chillies and coriander in food processor until smooth. Add to onion mixture and stir well over low heat, until most of the liquid has evaporated. Gradually add yoghurt, stirring constantly to avoid curdling.
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4. PurĂŠe the mixture using a food processor, proc Return to saucepan, add water and increase heat to high; bring sauce to a gentle boil. Cover saucepan and boil for 3 to 5 minutes. Reduce heat and simmer until desired consistency is reached. 5. This sauce can be served with meat, vegetables or a combination combination of both. To serve with meat, add pre-cooked cooked meat of your choice and simmer for 5 to 10 minutes in the sauce before serving over basmati rice or with Nan bread. 6. To serve with vegetables, steam raw veggies first for 4 to 5 minutes, then simmer for or 5 to 10 minutes in the sauce before serving.
6. Egg Plant and Pumpkin Stew
A hearty vegetarian stew with Pumpkin, kin, zucchini, eggplant and chick peas peas. Set it up in the slow cooker in the morning and it will be ready for dinner.
Ingredients 1 butternut pumpkin - peeled, seeded and cubed 2 cups cubed eggplant, with peel (about one medium eggplant) 2 cups cubed zucchini (about 3 zucchini) 1 (315g) packet chick peas 250g tomato puree 1 cup chopped onion 1 ripe tomato, chopped 1 carrot, sliced thin
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1/2 cup (125ml) 125ml) vegetable stock 1/3 cup (60g) raisins 1 clove garlic, chopped 1/2 teaspoon ground cumin 1/2 teaspoon ground turmeric 1/4 teaspoon chilli flakes 1/4 teaspoon ground cinnamon 1/4 teaspoon paprika
Preparation method 1. In a slow cooker, combine butternut pumpkin, eggplant, zucchini, okra, tomato puree, onion, tomato, carrot, stock, raisins and garlic. Season on with cumin turmeric and chilli flakes cinnamon and paprika. 2. Cover and cook on Low for 8 to 10 hours, or until vegetables vegetables are tender.
7. Roasted Capsicums
This is a colourful and very simple vegetarian dish. The secret is in the herb vinegar. I like to use white vinegar flavoured with sprigs of tarragon.
Ingredients Olive oil-flavoured flavoured cooking spray
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1 green capsicum, halved and seeded 1 red capsicum, halved and seeded 1 yellow capsicum, halved and seeded 2 punnets cherry tomatoes, halved 2 - 3 tablespoons chopped fresh basil 8 cloves garlic, thinly sliced 1 teaspoon salt 1/2 teaspoon freshly ground black pepper 1 tablespoon herb vinegar, or to taste
Preparation method 1. Preheat the oven to 200 degrees C. Grease a 23x33 cm baking dish with cooking spray. 2. Place the capsicum halves open side up in the baking dish. In a medium bowl, toss together the cherry ry tomatoes, basil and garlic. Fill each capsicum half some of this mixture. 3. Season with salt and pepper; Cover the dish with foil and bake for 15 minutes. 4. Remove the foil and cook for an additional 15 minutes. Remove from the oven, and sprinkle with th herb vinegar. These are equally good served hot or cold.
8. Slow & Hearty Soup
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If you have high cholesterol, then this is the soup for you! It is a fat free, hearty soup guaranteed to fill you up. Lentils, pearl barley, garlic and vegetables are heart friendly and the addition of pork makes it an all round meal in a bowl.
Ingredients 1 cup brown lentils 1/2 cup pearl barley 1 chopped carrot 2 chopped sticks of celery 1 chopped onion 1 cup chopped cabbage 1 cube of frozen spinach 6 cloves minced garlic 450 grams cubed pork 1 bay leaf 1/2 tspn dried oregano 1/4 tspn thyme 3 cups liquid chicken stock 3 - 4 cups water 400 g can of diced tomatoes 2 tblspn tomato paste Salt/pepper to taste To serve: 1 tblspn apple cider vinegar per serve (optional) Grated parmesan cheese (optional)
Preparation method 1. Submerge lentils under water to remove impurities that will rise to the surface, rinse and drain. 2. Add lentils to the slow cooker with all the other ingredients in the order listed.
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3. Stir and cook on high for 6-7 7 hours. 4. If necessary, add a cup or 2 of extra water to achieve desired consistency. 5. Remove the bay leaf before serving. 6. It may sound strange but mixing a tablespoon of apple cider vinegar through your soup gives it a tangy zing! Alternatively you could simply top it with grated parmesan cheese.
9. Vegetarian Melt
Swiss cheese is melted over avocado, mushroom, almonds and tomatoes in the quick, easy and cheap vegetarian lunch or light dinner.
Ingredients 4 slices whole-grain bread, lightly toasted 1 avocado, sliced 1 cup sliced mushrooms 1/3 cup sliced toasted almonds 1 tomato, sliced 4 slices Swiss cheese
Preparation method
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1. Preheat the oven grill. 2. Lay the toasted bread out on a baking tray. Top each slice of bread with wit 1/4 of the avocado, mushrooms, almonds and tomato slices. Top each with a slice of Swiss cheese. 3. Grill the open-face face sandwiches until the cheese melts and begins to bubble; about 2 minutes. Serve the sandwiches warm.
10.
Asian Sesame Chicken
Marinated stir-fry fry chicken dish, that goes well with Asian-style style noodles or rice.
Ingredients 2 teaspoons cornflour 2 tablespoons rice wine 1 tablespoon lemon juice 1 tablespoon soy sauce 1 pinch crushed chillies 1 tablespoon grated fresh ginger 1 clove crushed garlic 500g skinless, boneless chicken breast fillets, cut into bite-size bite size pieces 2 tablespoons sesame seeds
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1 tablespoon sesame oil 2 tablespoons vegetable oil 125g fresh mushrooms, quartered 1 green capsicum, thinly sliced 4 spring onions, sliced diagonally
Preparation method 1. Marinade: In a dish or bowl, blend cornflour with rice wine; stir in lemon juice, soy sauce, chillies, ginger and garlic. Blend and stir in chicken pieces to coat. Cover and refrigerate to marinate for 3 to 4 hours. 2. In a wok or large frying pan, toast the sesame seeds over medium heat, shaking the pan until the seeds are a golden brown colour. Remove seeds and set aside. 3. To same wok or frying pan, add sesame oil and vegetable oil and heat slowly. 4. Drain chicken, reserving marinade, and stir-fry in wok a few pieces at a time, until browned. Remove chicken with a slotted spoon and set aside. 5. Add mushrooms and green capsicum to same wok or frying pan and stir-fry for 2 to 3 minutes. Add the spring onions and stir-fry 1 minute more. 6. Return chicken to pan, together with reserved marinade, and stir over medium high heat for another 2 to 4 minutes, or until the ingredients are evenly coated with the sauce. Sprinkle toasted sesame seeds on top and serve immediately.