Cooking Hints for The Good Taste of Health

Note: This is a list of cooking hints I created for my friend whose daughter was pregnant and wanted some ideas. I thought someone the info would be useful to those reading Menupause, pregnant or not!

There are links to recipes only website as well s one-liners, that is one line suggestions. Use what you like and discard what doesn’t!  es

Dr. Furhman emphasizes GOMBS foods: Greens, onions, mushrooms, beans, berries & seeds

Raw Salads are less important in winter than summer. Switch to more steamed or stir-fried greens.

Watch out for cruciferous veggies when nursing; may be gas producing for baby.

See: http://www.drdahlman.com/cruciferous-vegetables-list.shtml

Pressed salads (macrobiotic)- See http://macrobiotic.about.com/od/salads/r/PressedSalad.htm

Use lettuce instead of cabbage (cruciferous) if you are sensitive to cruciferous veg.

Stews

  1. Sauté onions, mushrooms & a little garlic in grape seed oil, not olive oil. Add to crock pot with potatoes, carrots, celery, and simmer ‘til almost tender. Then add a fresh green like broccoli.  Add cooked protein source (meat, fish, tofu, tempeh) near the end.
  2. Place onions, black beans (Eden Foods-no BPA in cans), peppers and cook until tender. Add cooked rice at the end or on the side. Add chicken or beef.
  3. Gumbo- is a dish that originated in southern Louisiana during the 18th century. It typically consists primarily of a strongly-flavored stock, meat or thickener, and seasoning vegetables, which can include celery, bell peppers and onions (a trio known in Cajun cuisine as the “holy trinity“). Gumbo is often categorized by the type of thickener used: the African vegetable okra, the Choctaw spice filé powder (dried and ground sassafras leaves), or roux, the French base made of flour and fat. The dish likely derived its name from either the Bantu word for okra (ki ngombo) or the Choctaw word for filé (kombo). (Add canned chickpeas for protein instead of meat or fish.)
  4. Baked tofu or tempeh with daikon radish, kale, onions, ginger.

Kitchari- On my website: http://www.menupause.info/archives/11823

Miscellaneous

Good to have on hand: Miso paste, ginger, sea veggies (Nori, Arame), Ghee

Soups from my website: (Photo is #3, Golden Autumnal Soup)

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  1. Barley Soup/Stew – http://www.menupause.info/archives/2266
  2. Roasted Veggie Soup – http://www.menupause.info/archives/10797
  3. Golden Autumnal Soup – : http://www.menupause.info/archives/7722
  4. Double Split Pea Soup: http://www.menupause.info/archives/5041
    (Can also use just green split or yellow split peas)
  5. Rainy Day Soup: http://www.menupause.info/archives/7389


Whole Grain & Pasta Side Dishes or Main Dishes when coupled with meat, fish, chicken or tofu/tempeh

Quinoa w/ BR. Spr: http://www.menupause.info/archives/10398
Kasha Dish: http://www.menupause.info/archives/10922
Wild Rice & Snow Peas: http://www.menupause.info/archives/7038
Rice & Peas:  http://www.menupause.info/archives/6570
Melting Pot Menu (Cous-Cous  plus) http://www.menupause.info/archives/18 Serve with:
Tempeh Ka-bobs (tempeh with onions, peppers, zucchi. Etc.) grilled & served over couscous. Brush kabobs with oil and a little soy sauce.
Tri-Colored Pasta w/ Pesto: http://www.menupause.info/archives/7300
Quinoa Pasta Pesto w/ Asparagus: (Can also sub. marinara sauce) http://www.menupause.info/archives/8552

These dishes can be served with fish, chicken, beef, tempeh, etc. or alone. Also, you can add beans to almost every dish instead of the protein sources just listed. Ex. Rice & Peas can have beans added; kitchari uses mung beans already; chickpeas can be added to couscous.

Oils: This info is from all my research over the years.

All oils need to be refrigerated because they are volatile. If you want to keep out a small bottle of olive oil for salads or other oils for cooking, add a capsule of Vitamin E to retard oxidation & rancidity.

Avoid canola oil: more man made than natural; often with GMOs.
Olive oil OK for salads but not as good for sautéing as grape seed oil or coconut oil.

Flax seed oil is not good for cooking, just mixing with olive oil for salads.
Avoid safflower, sunflower, etc. for cooking. The Hampton Diet has an excellent section on oils if you want to borrow it.

Use olive, macadamia, and sesame oil for salads.


Desserts:
Banans-on-a-Stick and Coconut Kisses, my link: http://www.menupause.info/archives/108

IMG_0010-chocplate.jpg


1-2 squares of dark chocolate with at least 75% cacao.
Don’t eat fruit as dessert. Wait at least one hour before eating fruit. Eat fruit 20 min, before a meal.

Avoid high sugar desserts that interfere with dig, of protein & starch.
Avoid sugar of any kind: no more than 5 grams of sugar in any dessert .

Cinnamon, vanilla & nutmeg will add some sweetness to foods to satisfy sweet tooth.

Remember: Whole Foods can provide you with all you need for The Good Taste of Health

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