How are we qualified to give diet advice? That’s a very good question, and our first advice is to seek the help of a dietician or doctor before starting on any diet changes. We here at MagicKitchen.com have become knowledgeable about special diets through our customers, our meals and of course through speaking with our professional dietician. The special diets we are conversant with are as follows: Diabetic Dairy Free Gluten Free Low Carbohydrate Low Cholesterol Low Fat Low Sodium Vegetarian WeightWatchers PointsPlus® Dialysis Renal In this free ebook, we will discuss the needs of those diets, and which of our meals will fulfil the diet’s needs, as well as supplying some recipes for you to try at home. We sincerely hope that you find this free eBook to be helpful as you work to make your own special diet work for you. Best of Luck, and Good Health! Below: Our Shrimp Enchilada Dinner, plated. Good for Diabetic, Renal. Dialysis, and Low Sodium diets.
Table of Contents Diabetic Dairy Free Gluten Free Low Carbohydrate Low Cholesterol Low Fat Low Sodium Vegetarian WeightWatchers PointsPlus速 Dialysis Renal Recipes
2 3 4 5 6 7 8 2 9 10 11 12
Diabetic Special Diet There are three types of Diabetes, Type 1, Type 2 and Gestational. We will be talking about Type 2 diabetes, which is becoming more and more prevalent in the world today. The immediate concern if you find that you have type 2 diabetes is to lose weight if you are overweight. Eating the right foods and losing weight can actually bring you back to a point where you no longer have diabetes! (According to a research article posted on Reuters Health Dec 17, 2012- http://www.reuters.com/article/2012/12/18/us-diabetes-remissionidUSBRE8BH18Z20121218) The meals in the MK Diabetic Meals section of MagicKitchen.com can assist to effectively control diabetes and the symptoms of diabetes. Below: Bruschetta Chicken with whipped potatoes and green beans, one of our MK Diabetic Meals.
Here are the elements you want to control when you are diagnosed with Diabetes Type 2: • Carbs- unhealthy carbs break down into blood glucose, which you don’t want. Instead, concentrate on healthy carbs. • Eat often, small meals instead of large meals 3 times a day. • Watch your intake of fatty foods • Limit Saturated fat- it can increase your “bad” cholesterol levels. • Avoid foods with added sugar like cookies. Instead, have a natural sugar like that in an apple. • Choose low fat proteins like fish, chicken and beans. • Stay away from starchy vegetables like potatoes and corn, but eat lots of colorful vegetables.
Dairy free Special Diet People eating a dairy-free diet are often lactose intolerant. Other reasons for going dairy free can be weight loss, or to lower cholesterol, since cheeses and creams have very high cholesterol. Some people go dairy free due to the conditions many dairy cows are kept in. There are several dishes on the MagicKitchen.com homestyle dairy free menu, such as beef pot roast and seared salmon. Below: Beef pot roast dairy-free entree.
Here are some substitutions for a dairy-free diet: Instead of : Milk: Almond Milk or Rice Milk Butter: Margarine or Coconut oil Cheese: There are some good cheese substitutes out there, like Daiya dairy free cheeses. Milk Chocolate: Dark Chocolate (but check the ingredients list first, as come dark chocolates are made with milk) Sweetened Condensed Milk: Use cream of coconut. Sweet, and rich. Evaporated Milk: Boil down some almond milk to about half the volume. Yogurt: You should be able to find soy or almond yogurts in grocery stores. Cream Cheese: Tofutti makes a lactose free cream cheese. Hard Cheeses: are easier to tolerate for lactose intolerant people
And of course, keep MagicKitchen.com’s dairy-free menu in mind.
Gluten Free Diet Going Gluten free is often a health choice. Many of us become gluten sensitive and have trouble with our inner workings, to put it politely. Possibly the most serious conditions is celiac disease. It can be controlled with a gluten free diet, without medication!
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Here are some tips for going gluten-free. • If you make your own gluten free baked goods, don’t share sifters and other baking tools. • Eat more healthy whole grains, like corn, rice, flax and quinoa. • Be on the watch for gluten- it can show up in medication, certain vinegars, condiments and soy sauce. Read labels carefully. Watch for food additives, such as malt flavoring, or modified food starch Keep a food diary. That is the most effective way to keep track of what bothers your system. Couscous and orzo are both pastas made with wheat flour, don’t be fooled by their shape. Here is a list of many natural gluten free foods, as well as what to avoid: http://www. mayoclinic.com/health/gluten-free-diet/my01140 Here is a site with a lot of gluten-free recipes: http://www.glutenfreerecipes-simple.com/ Trader Joes has a list of all the products that are Gluten Free at the customer service desk. Whole foods will have someone walk you through the store and tell you what is glutenfree. MagicKitchen.com has a small but flavorful gluten free menu. Looking for gluten-free baked goods? http://enjoylifefoods.com Craving gluten free pasta? http://www.schar.com/products/us-pasta/fusilli
Chicken ana Luisa, one of several delicious gluten-free meals available at MagicKitchen.com!
Low Carbohydrate A low carb diet is a personal choice, not a medical one. People who stay on a low-carb diet report several advantages, including: -More Energy -Mental Clarity -Weight loss. Some of the most popular low-carb diets are Atkins Diet, Sonoma Diet, South Beach Diet and the Zone Diet. Atkins was the first, coming out in 1972, with several revisions in the following years. It consists of three stages, induction for 2 weeks, which is by far the most stringent section, then ongoing weight loss where you slowly add carbs back in while still losing weight. The final phase is maintenance, where you maintain a healthy weight while still maintaining a low-carb lifestyle.
Flat Iron Beef in Bordelaise Sauce, one of MagicKitchen.com’s low carb choices.
Sonoma Diet, originally published in 2006 is easy to learn as everyone eats the same no matter what size they are. There’s a list of restricted foods and a list of “Power Foods” which you are encouraged to eat. Wave one, the most restrictive phase, lasts for ten days. Then you move on to wave two, less restrictive, until you lose all the weight you want to lose. Wave three is the maintenance phase. South Beach Diet is similar, in that it has 3 phases. It is a diet plan designed by cardiologist Arthur Agatston and dietician Marie Almon as an alternative to low-fat approaches which were advocated for heart patients at the time, in the 1980’s. This diet focuses on the Glycemic Index for weight loss, giving you a list of “good carbs” and “bad carbs”, and “good fats and “bad fats”. Dr. Agaston has said, “It is my purpose to teach neither low-fat nor low-carb. I want you to learn to choose the right fats and the right carbs.” Any of these diets will work for you if you apply yourself to their principles. It is up to you to decide which one is best for you.
Low Cholesterol Going on a low cholesterol diet may be recommended by your doctor, or it could be a decision you make to maintain health. Lowering your cholesterol is good for your heart. There are two kinds of cholesterol, HDL (high-density lipoprotein) and LDL (low-density lipoprotein) cholesterol. LDL is the bad cholesterol, it can slowly build up on the walls of your arteries and eventually cause a heart attack if not monitored and lowered. HDL, the good cholesterol, can actually protect against heart attack. Here is a list of good cholesterol and bad cholesterol foods: Foods that may increase HDL-Good
Foods that may increase LDL-Bad
Nuts Walnuts, almonds, peanuts, pistachios, pecans, peanuts, and hazelnuts are all good sources of heart-healthy fats.
Dairy Foods Whole fat and 2% fat dairy foods contain LDL cholesterol in the form of saturated fats. Foods like milk, cheeses and butter are on this list.
Fish Fish like salmon, mackerel, albacore tuna, and halibut are highest in omega-3 fatty acids, a type of unsaturated fat shown to be best for heart health.
Egg yolks contain significant amounts of LDL. If you are watching your cholesterol, these are not a good choice.
Olive Oil Contains anti-oxidants to lower your bad LDL and raise your HDL. Fiber Oats, whole grains and high-fiber foods may prevent oxidation of LDL and increase levels of HDL cholesterol. Onion Family Leeks, onions, green onions, all of those contain a flavanoid which can reduce cholesterol. Avocados Avocados contain oleic acid, which is a healthy monounsaturated fat that may help boost good cholesterol and lower bad.
Red Meats Lamb, beef, pork and veal. If you eat these, eat the leaner cuts such as the tenderloins. Organ meats also contain LDL. Organ meats include liver, brains, tripe and kidneys. Lean Protein Lean protein sources such as poultry without skin, fish and shellfish all contain LDL. The amounts are lesser than those in red meat, however, claims the USDA. Shellfish including crab, lobster, clams, oysters, shrimp and scallops. Processed meats such as sausage, cold cuts, pepperoni, bologna and hot dogs contain LDL cholesterol. Transfats
Lifestyle changes are also critical to lowering bad cholesterol- stop smoking, exercise, lose weight. MagicKitchen.com has a list of low-cholesterol foods on its HomeStyle Healthy menu.
Low Fat The verdict isn’t in yet on low-fat diets. Many doctors still recommend them, and they are an effective way to lose weight for some. But some professionals feel that they are not the best way to go for a diet. It is a fact that high fat intake will increase your body fat. Fat has about twice as many calories per gram as carbohydrates and proteins. To go on a low-fat diet to lose weight, you must also watch the number of calories you eat, and physical activity is a must. Loading up on potatoes and bread because they have no or low fat will not work. MagicKitchen.com has a large low-fat meals menu consisting of real foods, including this delectable roasted turkey breast. We recommend you stick to the suggested serving size, and eat it without the skin.
One important thing to remember about eating low-fat is to AVOID many items labeled lowfat. Some manufacturers have replaced the animal fat in many foods with un-saturated vegetable oils. But those oils needed to be altered in order to work as the animal fat does, and so the manufacturers made them into hydrogenated fats, which have since been found to be bad for the heart. Others have increased the amount of sugar to make the products more tasty, increasing their calories count. Sometimes they will add flour, thickeners or a lot of salt, both to make the texture better and to improve the taste. It’s a case of, “if it sounds too good to be true, it probably is”. You are better off eating real healthy food on a daily basis and having that treat every now and again. Eat a small ice cream cone once every couple of months, and really enjoy it. Read food labels, watch your serving size, and exercise three times a week. Count both calories and fat grams, and you will be on the way to a slimmer you!
Low Sodium A low sodium diet includes no more than 1,500 to 2,400 mg of sodium per day. Although many people follow a low sodium diet for health reasons such as high blood pressure, it is a good idea for all of us to cut back on sodium. Low sodium doesn’t necessarily mean less tasty. MagicKitchen.com has a large menu of low sodium meals, including Chicken Ana Luisa and Portabella/Shiitake Mushroom Ravioli.
Here are some tips to help you follow a low-sodium diet: 1. Look at labels. Some foods you thought were not salty may be high in sodium. 2. Use fresh herbs, lemon or orange zest, and garlic when you are cooking to add more flavor without more salt. 3. A lot of condiments have high sodium levels. Try thin-sliced onion, tomato and pickles on your burger instead of mustard and ketchup. 4. Buy fresh ingredients and avoid processed food and canned food, which is often high in sodium. 5. Rinse salty foods like tuna and olives to remove the surface salt. 6. Use myfitnesspal.com to track your sodium intake. (You can manually change your sodium intake under goals > custom goals.) 7. When eating out, stay away from condiments and ask for your meal to be prepared saltfree. You can bring along your favorite salt substitute if you want to. 8. Take the salt shaker off the table at home. That will remove temptation. Eventually you will get used to less salt. 9. Celery actually has a lot of sodium for a fresh veggie, about 130mg per 3.5 ounce serving. So take it out of the fresh veggie rotation. 10. Make your own chicken broth- it’s easy in the crockpot: http://allrecipes.com/recipe/ chicken-broth-in-a-slow-cooker/. Then freeze it into ice-cube trays to use instead of bouillon cubes.
Vegetarian
Vegetarianism is a life choice, and there are several types of vegetarian diets. At MagicKitchen.com, our vegetarians meals may contain dairy products, and eggs but exclude seafood, chicken and meat. 1. Vegan Diet: A vegan avoids using or consuming animal products. Vegans also avoid dairy, honey and eggs, as well as avoiding using fur, leather, wool, down, and cosmetics or chemical products derived from or tested on animals. 2. Lacto Vegetarian: A lacto-vegetarian abstains from all meat products including eggs, but they continue to eat dairy products. 3. Lacto-ovo vegetarians: Lacto-ovo vegetarians don’t eat any meat, fish or poultry but they will eat both dairy products and eggs. 4. Pescatarians: Pescatarians will eat fish, dairy and eggs, but avoid meat and poultry. No matter which diet you’re on, you need to be conscious of getting enough protein, iron, and calcium. Good sources of protein include whole grains, lentils, beans, tofu,nuts, seeds, eggs, and peas. Iron-fortified breads and cereals, dark green vegetables (e.g. spinach and broccoli), dried fruits, prune juice, blackstrap molasses, pumpkin seeds, sesame seeds, and soybean nuts are good plant sources of iron. Calcium is found in dark, leafy greens like spinach, kale, mustard, collard and turnip greens and bok choy. Other sources are broccoli, beans, dried figs, and sunflower seeds. Ways in which these diets can be good for you, if planned well: According to the ADA, vegetarians are at lower risk for developing: Heart disease Colorectal, ovarian, and breast cancers Diabetes Obesity Hypertension (high blood pressure)
WeightWatchers PointsPlus® We believe that WeightWatchers is an excellent program, and encourage it for our clients trying to lose weight. “You can eat all the foods you love on the PointsPlus® plan, while learning to make smarter, more satisfying choices. Best part? You don’t need to be a nutritionist to figure it out. The Plan was designed to work for everyone — men and women, foodies and fast-food fans, vegetarians and steak lovers, and those with dietary restrictions.” -WeightWatcher’s website
MagicKitchen.com has created a page that contains WeightWatchers PointsPlus values, to help our customers who are on WeightWatchers. http://www.magickitchen.com/weight-watchers.html On this program, nothing is banned. You can eat anything, and the counting is easy. Here are a few of the meals we offer on the Weightwatcher’s menu:
Lamb Shank with Rosemary & Mint Sauce (5 oz)
Spinach Mushroom Lasagna (10 oz)
Seared Salmon (7 oz)
Chicken Marsala (6 oz)
Renal A renal diet begins when you are diagnosed with kidney disease. This means that your kidneys are not functioning properly, and you need to meet with a dietician to adjust your food intake, to keep matters from getting worse. • • • •
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Fluid intake- you may be asked to reduce your fluid intake so that fluid doesn’t build up in your body Potassium is a mineral that regulates how your heart beats. When the kidneys aren’t able to properly regulate it, you may need to alter your diet to lower your potassium intake. Phosphorus is another mineral found in many foods. If you have too much in your body, it may pull calcium from your bones, making your bones weaker. Your dietician will instruct you how to maintain your phosphorus levels. As your body breaks down proteins, a substance called urea is formed. If your kidneys aren’t functioning properly, this substance could build up in your bloodstream. Eating less protein may help to keep urea levels down, keeping you healthier. You may be advised to eat lower quality proteins such as beans and certain vegetables, instead of high-quality proteins like meat and poultry. Excess sodium may cause bloating, as well as adding to your thirst, so lowering your sodium intake is often recommended.
MagicKitchen.com has a full complement of Renal Diet Meals. Examples are below.
Citrus Salmon with Vegetable Paella
Stuffed Peppers
Chicken in Wine Sauce
Baked Cod with Lemon Caper Sauce
Dialysis Patients on dialysis have had a major life change. They need to have dialysis treatments 3 times a week for the rest of their lives. Each treatment lasts several hours, as their blood is cleaned. When kidneys fail, they are no longer available to clean the toxins from the blood. Dialysis does that for you. Your doctor will send you to a dietician to discuss a diet particular to you, but generally speaking here are the things you will need to watch: • • • • • •
Fluid intake- you’ll need to watch your fluid intake so that fluid doesn’t build up between treatments. Potassium is a mineral that regulates how your heart beats. When the kidneys aren’t there to regulate it, you need to watch your intake of it. Phosphorus is another mineral found in many foods. If you have too much in your body, it may pull calcium from your bones, making your bones weaker. Your dietician will instruct you how to maintain your phosphorus levels. Protein is something you can now eat more of, especially high-quality proteins like meat, poultry, eggs and fish. Protein will keep your muscles stronger and healthier. Sodium is another mineral to be watched when on dialysis. Because your fluid intake is curtailed, you need to keep sodium down so that you don’t get too thirsty. You may eat a variety of delicious fresh foods, but will need to work with a dietician to ensure you are maintaining the new rules.
MagicKitchen.com heard from customers how difficult it was to create meals with the many rules of dialysis. That’s why we started our dialysis meals line. Here are a few examples.
Beef and Barley Stew
Chile Con Carne and Savory White Rice
Chicken and Apple Curry
Pot Roast Dinner
Recipes Diabetes Moroccan Couscous This simple vegetarian dish has only 144g of sodium, and 40g of carbs. 1 Tbsp vegetable oil 2 zucchini, cut into cubes 1 carrot, cut into slices 1/2 cauliflower, cut into florets 1 onion, chopped 1 inch piece fresh ginger, peeled and grated 2 garlic cloves, crushed 1 Tbsp ground cumin 1 tsp chili powder 14.5 oz. can no-salt stewed tomatoes 2 tablespoons no-salt Tomato Paste 5 oz no-salt vegetable stock 15 oz can of no-or-low-salt chickpeas, drained and rinsed 1/2 pound fresh green beans, cleaned,topped and cut in half Freshly ground black pepper, to taste 1.5 cups couscous 1.5 cups boiling water Strips of fresh red bell pepper, to garnish 1. Heat the oil over medium heat in a large, heavy-based frying pan. Add the zucchini, carrot, cauliflower, onion, ginger, and garlic, and fry gently, stirring, for 3-4 minutes, until the vegetables are beginning to soften. 2. Add the cumin and chili powder, and continue to fry for 1 minute. Add the tomatoes, tomato paste, and vegetable stock, and bring to the boil. 3. Reduce the heat and simmer for 8 minutes, adding the chickpeas and green beans halfway through the cooking time. Season well with pepper. 4. Meanwhile, put the couscous in a large bowl and pour the boiling water over it. Leave it for 8-10 minutes until the water is absorbed. Fluff with a fork. 5. Serve the vegetables over the couscous, garnished with the red bell pepper strips. Serves 6. One serving about 14 oz weight. Per Serving: Calories - 119 Protein - 11.1g Total fat - 5.8g Saturated Fat - 0.7g Carbohydrate - 40.1g Sodium - 144mg
Recipes Dairy- free Linguine with Clam Sauce The Clams: 24 littleneck, manila or butter clams 1/4 cup white wine 3 large garlic cloves, minced The Sauce: 6 Tbsp extra virgin olive oil, divided- keep 1 Tbsp for end 1 tsp crushed red pepper flakes 1/2 large onion, chopped 1/2 cup dry white wine 5 Tbs finely chopped fresh flat-leaf parsley, plus a few whole leaves for garnish 4 large garlic cloves, minced The Pasta: 8 oz linguine Salt and Freshly ground black pepper 1. For the clams, soak them for 15 minutes in clean water. Gently lift them out of the water, dump the sandy water, soak again and remove clams again. 2. Start a large pot of water boiling for the linguine. 3. Pour the wine for the clams into a large pan and add 1/2 cup of water. Put heat on high. Add minced garlic and stir until liquid is boiling. Add clams and put a lid on the pan. 4. After 1 minute, check the clams. As they open, remove them to a clean bowl with tongs. Reserve liquid in pan. Let cool. Remove clam meat and set aside. 5. The Sauce- add 5 Tbsp of olive oil to a large pan. Heat over medium heat. Add onion and garlic, cooking until transparent- don’t let the garlic burn. Add 1/2 cup dry white wine and let boil for a minute to burn off the alcohol. Turn burner off. 6. Add pasta to pot, set timer. 7. When the pasta is almost done, start the burner under the sauce again. Add clam meat. Taste the reserved clam liquid. If it’s not too salty, add a half cup to the sauce. Heat through and reduce slightly. 8. Drain pasta well. Add it to the sauce. Add parsley, salt and pepper to taste, and stir well. 9. Let the pasta sit for ten minutes, stirring it well. This will let the pasta absorb the sauce and will thicken the sauce somewhat. 10. Serve and enjoy! Serves 4-6
Recipes Gluten- free Spicy Pork Tenderloin 1 garlic clove, minced 1 teaspoon salt 1/2 tsp Freshly Ground black pepper 1/2 tsp Chili Chipotle- use Spicely Organic Spices brand-certified gluten-free 1 lb pork tenderloin, trimmed 1 tablespoon olive oil Directions: 1. Mix garlic, salt, pepper & chipotle spice in a small bowl. 2. Rub mixture over tenderloin and wrap in plastic. Refrigerate for at least 4 hours or overnight. 3. Heat olive oil over med. high heat. and brown pork on all sides. 4. Place pork in an oven pan large enought for it to lie flat. 5. Cover with foil and bake at 350 for approximately 45 to 50 minutes 6. Let rest, then slice into rounds. Serves 4-6. Serve with: Lemon Honey Dijon Carrots 1 lb carrots, peeled, cut into sticks 1 teaspoon Dijon mustard 1 1/2 teaspoons honey 1 teaspoon fresh lemon juice Directions: 1. Put carrots into a steamer and cook for 3-4 minutes, until just tender. 2. Whisk together the honey, mustard and lemon. Take 1 tsp of the zest off the lemon. 3. When carrots are cooked, toss with the dressing and lemon zest and serve. Serves 4-6
Recipes Low Carb Garlic Salmon with Basil Oil and Green Bean Salad Ingredients: Salmon: 2 - 8 oz. Salmon Fillets ½ Tbsp White Wine ½ tsp Dried Basil ⅛ tsp Salt 1/2 tsp Crushed Garlic 2 Tbsp Olive Oil, divided Salad: 1 tsp sesame oil 3/4 lbs green beans, fresh, trimmed 1 clove garlic, minced 1.5 Tbsp soy sauce 1/2 packet sugar substitute Salad Directions 1. Steam beans- watch carefully so that they don’t overcook. Keep a bowl of ice water ready, and when the beans are just tender, drain them and then drop the beans into the ice water to stop the cooking. Drain again and set aside. 2. While the beans are cooking, in a small bowl, combine sesame oil, soy sauce, garlic and sugar substitute and set aside. 3. Put beans into a bowl, pour sauce over and toss. Place onto plates. Salmon Directions: 1. In a shallow bowl or dish, put white wine, basil, salt, garlic and 1 tablespoon olive oil. Stir and place salmon fillets into bowl, turn them so they are covered in the oil mixture. Cover and refrigerate for 1 hour. 3. Heat 1 tablespoon of olive oil in a skillet and cook salmon fillets over medium heat until just cooked through. Cook them most of the way through on the skin side, then flip them for the last minute. that will get the skin nice and crispy, and won’t overcook the meat. 4. Place salmon fillet on salad. Serve. Serves 4.
Recipes Low Sodium Shepherds’ Pie 5 medium russet potatos, peeled and chopped 3/4 c milk 3 Tbsp unsalted butter freshly ground black pepper to taste 3 cloves garlic, minced 3 T olive oil 1 small yellow onion, chopped 1/2 tsp dried thyme 1.5 lbs. ground round 2 Tbsp all-purpose flour 3 Tbsp Worcestershire sauce low sodium hot sauce if desired 1/2 cup beef broth 1. Boil potatos until very soft. Drain and transfer to a large bowl. Add butter and milk. Mash, then beat with electric mixer until creamy. Set aside. 2. Add oil to large pan, set to medium heat, and cook onions until soft. Add garlic and thyme and cook a minute more. Add meat and cook until done. 3. Mix in the flour. Add Worcestershire sauce, beef broth and black pepper. Cover and simmer 15 minutes. 4. Spoon meat mixture into a two quart casserole. Cover evenly with mashed potatos. Bake at 350° 50 minutes or until edges bubble and a crust forms on the potatos. Serves 8 - 10
Recipes Vegetarian Lentil Patitsio For those days when you just want Greek food!(adapted from recipe at http://veganrecipeclub.org.uk Ingredients: 6oz whole grain macaroni or penne Smoked Paprika Tomato & Lentil Sauce: 1 tbsp olive oil 1 large onion, chopped 2 cloves garlic, crushed 3 zucchinis, cut lengthways, then sliced into semi-circles 1 large red bell pepper, sliced into square chunks 1 28 oz diced tomatoes, with juice 1 19 oz can lentils, rinsed and drained 2 bay leaves 1 tsp oregano 2 tsp cinnamon Salt and black pepper
Béchamel sauce: 1 oz vegan margarine(Earth Balance makes a good one) 3 tsp whole grain flour 1/2 c soya milk 1 small onion stuck with a few cloves 1 bay leaf Pinch dried thyme Pinch grated nutmeg Salt and black pepper 3 tbsp nutritional yeast flakes (Marigold Engevita brand, sold in health stores)
Instructions: Tomato & Lentil Sauce: 1. In a large pan,fry the onions in the oil over medium heat until translucent. Add the red pepper, zucchini slices and garlic and cook until soft. 2. Add tomatoes, bay leaves, oregano and cinnamon and cook for 5 minutes. 3. Meanwhile, put on a medium pan of water for the pasta. 4. Add lentils to sauce, stirring in gently, then reduce heat and simmer. 5. Pre-heat the oven to 375ºF. Bechamel Sauce: 1. Melt the margarine in a pan over low heat. 2. When it is melted, add the flour and stir with a wooden spoon so it mixes in well.(Making a roux) 3. Keep stirring the roux while adding the milk. 4. Add the soya milk in about 3-4 stages, stirring well with a whisk or a fork after each batch so lumps don’t form. 5. Add the rest of Béchamel sauce ingredients and simmer on a very low heat for about 10 minutes, stirring to avoid sticking. 6. Cook the pasta in the pan of boiling water according to the packet instructions. 7. Drain pasta and layer half of it in the bottom of an oven-proof dish. 8. Add half the sauce, then repeat layers with the rest of the pasta and sauce. 9. Remove the onion and bay leaf from the béchamel sauce, adjust seasoning if necessary and pour over casserole. Add a sprinkling of paprika. Bake in the oven for 20-25 minutes and serve hot. Serves 4-6
Recipes Weight Watchers PointsPlus Mexican Casserole 1 lb extra lean ground beef 93% lean 1/2 cup onion, chopped 1 jalapeĂąo, seeds and ribs removed, diced. Use rubber gloves! 2 cups fresh tomatoes, chopped 1 -15 oz can kernel corn, drained 1 -15 oz can black beans, rinsed and drained 1 (1 1/4 ounce) package taco seasoning mix 8 corn tortillas 3/4 cup nonfat sour cream 1/3 cup reduced-fat Mexican cheese blend, shredded 1/3 bunch fresh cilantro, chopped, or to taste 1. Brown ground beef and chopped onions in large skillet; brown 10 to 12 minutes or until thoroughly cooked, stirring constantly. Drain well and rinse gently with warm water to remove fat; drain well and return to skillet. 2. Add corn, black beans, tomatoes, jalapenos and taco seasoning mix; mix well. Reduce heat; simmer 5 minutes. 3. Preheat oven to 350. 4. Meanwhile spray a 12x8-inch baking dish with nonstick cooking spray. Cut each tortilla in half; place 8 halves in bottom of sprayed baking dish, overlapping slightly. 5. Spoon half of beef mixture evenly over tortillas. Spoon sour cream over beef mixture; spread evenly. Top with remaining 8 tortilla halves and remaining beef mixture. 6. Bake at 350ÂşF for 25 minutes. Remove from oven; sprinkle with cheese. Cover; let stand 5 minutes or until cheese is melted. Sprinkle with chopped cilantro and serve with fresh chopped lettuce, tomatoes, salsa, black olives, but remember to count those points separately. Serves 6 9 weight watcher PointsPlus per serving
Recipes Dialysis Roast Lemon Chicken with Rice Pilaf 1 large lemon 1 reduced salt chicken stock cube(Knorr has these) 500ml (2 cups) boiling water 1 tablespoon white flour Freshly Ground Black Pepper, to taste 4 large chicken drumsticks, skinned 2 tablespoons of olive oil 1 yellow onion, finely chopped 2 garlic cloves, crushed 1 cup long-grain rice 1 teaspoon dried oregano 2 large stalks of celery, finely chopped 1. Preheat oven to 350. 2.Zest the lemon. 3. Squeeze the lemon and reserve the juice. 4. Place the stock cube and boiling water in a heatproof bowl and stir until the stock cube dissolves. 5. Place the flour in a large shallow bowl and season with pepper. 6. Add the chicken to the flour and pepper mixture and toss to lightly coat. Shake off excess. 7. Heat the oil in a heavy-based dutch oven over medium heat. 8. Add the chicken drumsticks and cook for 2 minutes each side or until browned. Transfer to a plate. 9. Add the onion and garlic to the dish and cook, stirring for 3 minutes or until soft. 10. Add the rice and oregano and cook, stirring constantly, for 1 minute. 11. Add the lemon juice and chicken stock. Increase the heat to high and bring to the boil. 12. Add celery and return the chicken to the dish. 13. Cover the dutch oven with a lid or foil and bake in the oven for 30 minutes or until the rice is tender andthe chicken is cooked through. 14. Remove from the oven and stir in the lemon zest. 15. Cover the casserole dish and set aside for 5 minutes. Then serve. Serves 4
Recipes Renal Chicken Coconut Soup 14 oz Rice, cooked 8 oz Chicken breast, fresh, sliced 3/4 cup plus 2 Tbsp Coconut milk 1/2” piece Ginger 2 stalks Lemongrass 3 Tbsp Lime juice 2 Tbsp Fish sauce 1 tsp Brown sugar a large dash Pepper a large dash Curry powder 8 Green onions, fresh 1. Simmer the sliced chicken breast in a pot of water until cooked. 2. Drain the chicken and set aside. Pour the coconut milk and the water into a large pan and bring to the boil. Add the ginger and lemongrass and simmer for 10 minutes. 3. Discard the spices. Stir in the lime juice, fish sauce and brown sugar. Season the soup with curry powder and pepper to taste. Add the chicken to the soup and simmer for a few minutes. Garnish with green onion. Serve with cooked rice. Serves 4. Renal Thai Shrimp with Clear Noodles (many of these items can be found in Asian markets) 1 lb. Clear noodles (also known as cellophane noodles) 1/2 lb. Shrimps, fresh, cleaned 3 tbsp Vegetable oil 2 tsp Garlic, fresh 2 tsp Cilantro seeds, crushed 2 tsp Peppercorns, crushed 4 tsp Soya bean sauce 1. Soak the dry noodles in lukewarm water for 5–10 minutes. Drain and set aside. Preheat the oven to 350. 2. Put the vegetable oil into a wok or frying pan and heat. When the oil is hot, add the garlic, crushed cilantro seeds and crushed peppercorns. Stir constantly until their aroma is released. 3. Remove from the heat and pour the contents of the pan into a large mixing bowl. Add the drained noodles, shrimps, soya bean sauce, salt and sugar and mix well until all the noodles have been coated. 4. Put everything into an ovenproof dish, cover and cook in the oven for approximately 20–30 minutes. To serve, garnish with coriander leaves. Serves 4 Protein (g)16.6, Phosphorus (mg)221, Sodium (mg)862, Potassium (mg)463 for full meal