What You Eat Affects Your Health – Part 2

Announcement

I have created a free DVD with Tips and The Do’s and Don’ts for People with Fibromyalgia. The idea is to help improve your quality of life. Go to my web page at http://www.drgenemartin.com for details.

Some Recipes from Illa

Banana Popsicles

A delicious low sugar, dairy-free sweet treat, similar to ice cream

Ingredients

Three bananas

1 cup nut or rice milk

2 teaspoons of unsweetened cocoa powder (optional)

 

Directions

Put all ingredients in a blender or food processor and blend until liquid.

Pour into a Popsicle mold or an ice cube tray and freeze for two hours, or until solid. If you would like little handles for your popsicles, wrap the tray in saran wrap after pouring, and poke toothpicks into each section.

 

 

Gluten Free Pancakes

(can also be used to make waffles)

 

Make a bunch during the weekend and freeze them for a quick breakfast.

Serves 6

Ingredients

2 cups rice flour

2 teaspoons baking powder

A pinch of salt

1 tablespoon of flax seed

3 eggs

1/4 cup of nut or cow’s milk, or enough to make the batter thick

1 teaspoon cinnamon

1/2 teaspoon vanilla (optional)

Butter or coconut oil to grease pan and top pancakes

 

Directions

Combine all dry ingredients and mix.

 Combine eggs, oil and water

Mix wet into dry ingredients

Oil cast iron or stainless steel pan put on medium heat.

Ladle about 1/2 cup of better on pan small pancakes onto the pan.  Turn the pancakes when bubbles form on the edges and cook for another minute. Enjoy with berry sauce and butter!

 

Broiled Chicken and root vegetables

 

A quick, satisfying meal

Serves 3

 

Ingredients

One of each of the following: yams, parsnip and cauliflower

Approximately 1 lb of chicken breast, cut into 1 inch strips

2 tablespoons of oil

1 tablespoon of oregano

1/4 teaspoon of salt

 

Directions

Preheat broiler to low

Cut the vegetables into ½ inch thick coins and place in bowl with chicken strips.

Place in a bowl and drizzle with olive oil, oregano and salt. Coat your food evenly by mixing it with your hands.  You can add more oil or seasoning as needed.

Arrange vegetables and meat in a single layer on a cookie sheet and broil for 12 minutes, or slightly brown.

 

 

Middle Eastern Bean Soup

 

 

Serves 8

1 cup of brown rice

1 cup dried kidney beans

½ yellow onion, chopped

2 teaspoon of cumin

1 teaspoon of paprika

1 teaspoon of turmeric

2 tablespoons olive oil

2 carrots, chopped

2 sticks of celery, chopped

3 cups of organic chicken or vegetable broth

3 cups of water

2 cups of kale, chopped

Juice of ½ of a lemon

Sea salt to taste

 

Directions:

Soak the beans and rice

Combine beans and rice and soak overnight in 3 cups of water. The beans and rice will expand overnight and absorb much of the water. Discard any remaining soaking water.

Making the soup

Sautee onion and spices in olive oil until onions are translucent. Add beans, rice, water, broth, carrots and celery to the pot and allow to cook for 30 minutes. Add kale, lemon juice a teaspoon of salt and cook for another 15 minutes. Taste and add additional salt as needed. 

 

 

Chinese Coleslaw

 

Serves 3

 

Ingredients

 

1 ½ cups of green cabbage, shredded

2 carrots, grated

1 tablespoon of rice vinegar

1 tablespoon of sesame oil

¼ teaspoon of salt

1 tablespoon of dulse flakes

 

Directions

Place prepared cabbage and carrots in a bowl. Add rice vinegar, sesame oil, dulse flakes, and salt and toss thoroughly.

 

 

 

Winter Squash soup

Serves 8

1 tbs olive oil

½ a yellow onion

1/3 cup of mushrooms, chopped

1 teaspoon Italian seasoning blend

2 teaspoons fresh ginger, peeled and minced

Juice of ¼ of a lemon.

4 cloves of garlic

1 large bunch of cilantro, chopped

1 turnip, peeled and chopped (can substitute with parsnips or rutabagas)

3 cups chicken broth

3 cups water

1 large butternut or two acorn squash (other winter squash can be substituted)

Sea salt to taste

 

 

 

Directions:

Cook the squash:

Cut squash in half with a heavy knife and steam in a large lidded pot with a steamer tray and two cups of water. Squash will be cooked after approximately 30 minutes or when it appears slightly soft when poked with a fork. An alternative cooking method is to place the squash on a cookie sheet and baking it at 350 for 45 minutes.  Remove squash from heat and let it cool enough to handle, at least 15 minutes. It’s fine to leave the squash to cool on the stove for several hours before making the soup. You don’t have to cook it in a single stretch of time.

Making the soup:

Sautee onion, mushrooms and Italian seasoning in a large pot until onions are translucent.

Add broth and water. Discard seeds out of the squash cavity with a spoon, and then scoop the flesh of the squash in the pot. It should be fairly soft and you can pull apart the pieces of squash to help it disperse in the liquid. Add all remaining ingredients except the salt and allow to cook for 30 minutes. Add a teaspoon of salt, stir thoroughly, taste and add more as needed.

 Dr. Gene Martin

Fibromyalgia Relief Center of the Bay Area

520 South El Camino Real, Ste 520

San Mateo Ca. 94402

Phone: 650-558-1010

E-mail: fibro@drgenemartin.com

Web: http://www.drgenemartin.com

Skype: dr.gene.martin