I have three decent books for recipes. Regular cookbooks will have good recipes in them, but it is really hard to sift through them and find one that works on this diet, especially while trying to ignore all the recipes that I really would rather eat. Now, I am going to stick to the strict diet recipes, because I believe most people will need more help with that, since it's harder to find good strict recipes.
Before I get into that, I did find that Almond Mousse recipe. I will add it to the last post tonight or tomorrow, depending on how tired I am at the end of this post. [Update: this was a low-fat, not a low-sugar/carb recipe! I can't even figure out a way to convert it to fibro-safe, so it's out, sadly.] I have been Zumba-ing my butt off lately, but I usually pay for it ("fibro crash" pay, not "normal person" pay), although it's only a few hour crash, so I find that worth the price. Of course, that cuts into my day, so things get dropped. Ok, let's move on... after one more note... can I just tell you how happy it makes me as an English professor that this blog lets me italicize, so I can do titles properly. It bugs me to no end when I can't do that, like on Facebook. I know most of you don't care, but I do. Painfully.
1. What Your Doctor May NOT Tell You About Fibromyalgia by Dr. St. Amand
The kicker here is that I let someone borrow my book, so I can't look them up until I get it back! But, I did find a board of recipes based on the diet:
Strict Diet Recipes (I saw a cheesecake recipe I will be going back to when I'm done here!)
Liberal Diet Recipes
2. The Fibromyalgia Cookbook: More Than 120 Easy & Delicious Recipes by Shelly Ann Smith
Quote from the Foreward: "Research has shown that almost half of all FM patients attempt dietary changes and many report this as a helpful approach. In the case of the related disorder of chronic fatigue syndrome (CFS), over 70 percent of those who attempt dietary changes report it as the most helpful complementary or alternative intervention." Just sayin'... because like I said earlier, I really didn't want this to be true, emotionally, but like I said earlier, it has been so worth it and not as painful as I anticipated... not even close.
Now, a lot of the recipes in this book have ingredients in the liberal (non-weight loss) diet from Dr. St. Amand. Some ingredients aren't on either list, so I don't use them unless I'm throwing a little caution to the wind. I actually haven't looked through this book for a while; there are a lot that work for the liberal diet but few for the strict one, so I'll only be adding a few here. By the way, I eat "desserts" and "dinners" for breakfast all the time. If they're on the strict diet, it really doesn't make a difference:
Spinach Salad
-4 c. fresh spinach
-1/2 c. cubed red bell pepper
-1/2 c. sliced red onion
-1/4 c. sunflower seeds (should only be 12 seeds on the strict diet, though)
***my additions:
- sugar-free bacon (I've bought it before, though it's hard to find)... it's spinach salad! It needs bacon, for crying out loud! And for someone with HG, we need protein.
-hard boiled eggs
-salad dressing of choice (not really... or you'd pick something bad for you, so I found you a good recipe instead. See following).
Warm SF Bacon Dressing (from About.com's Low Carb Diet Page)
-4-6 slices of cooked bacon, sliced
-1/2 c. minced onion
-2 T. cider vinegar
-1 clove garlic
-a pinch of salt
-2 pinches of pepper
-2 t. worth of sugar substitute
Chicken and Shrimp Salad
-1 c. cubed cooked chicken
-1 c. small cooked shrimp
-1/ c. chopped celery (I hate celery, but it was in the book, so I'm putting it down against my better judgement)
-1/2 c chopped red bell pepper
-1/2 c. chopped green onion
-1/2 mayo (see recipe below)
-1 T. horseradish (not the creamy kind, cheater!)
-1 t. dill weed
-pepper to taste
-5 c. iceberg lettuce
Combine chicken, shrimp, celery, onion, bell pepper in bowl.
Combine mayo, horseradish, and spices. Add to shrimp mixture and stir well. Chill for 30 minutes. Serve on lettuce leaves.
Parmesan Sautéed Zucchini
-2 T. extra virgin olive oil
-2 cloves garlic, minced
- 2 med. zucchini, cut into thick slices
-pepper to taste
-Parmesan cheese to taste
Saute garlic in oil in a pan on medium heat. Add zucchini and cook until tender. Season with pepper. Sprinkle with cheese.
Chicken Chili
I like this one, because it doesn't have tomatoes in it, which have been shown to cause inflammation. I am starting to believe they affect me, so as much as I like them, I try to avoid them when I can.
-6 boneless, skinless chicken breasts, cut into 1/2 inch chunks
-1 c. finely chopped onion
-1 c. red onion
-2 med red bell peppers, chopped
-2 cloves garlic, minced
-2 cans great northern beans, drained and rinsed (no beans allowed on the strict diet, darn it)
-1 3/4 chicken stock (make sure this has no sugar in it. I can't believe some of the things they put sugar and other starches in. You may want to make your own sometime and save it.)
-2 4.5 oz cans green chilis, drained and chopped
-1/4 t cumin
Spray a skillet with non-stick spray (again, check ingredients). Add chicken, onions, bell peppers, garlic, and cook over medium heat until the chicken is done. Add remaining ingredients and bring to a boil. Reduce and simmer 10-15 minutes to thicken.
Baked Salmon
I don't eat fish, except sushi, which I know sounds weird. This sounds good, though.
-4 salmon fillets
-1/4 c mayo (see recipe below)
-1/4 t. pepper
-1/2 t. garlic powder
1/4 t. dill weed
Place salmon on greased foil, skin side down. Spread with mayo. Sprinkle with pepper, dill, and garlic powder. Fold the foil over salmon, sealing completely.
Bake at 450 for 10-15 minutes or until it flakes when tested with a fork.
Herbed French Dressing
Finding a good legal dressing is really hard! Here's one that works.
-1 c. extra virgin olive oil
-1 c. wine vinegar
-1/2 t seasoned pepper (I'm not sure what this is, actually)
-1/2 t. garlic powder
-1/4 t. dried basil leaves
-1/4 t. dried oregano leavs
-1/4 t. paprika
Put all ingredients in a jar and shake to combine. Refrigerate. Use on salad greens.
Dill Dip 2
"Dill Dip 1" had illegal ingredients, just FYI
-1/2 c. mayo
-3/4 c. sour cream
-2 t. onion flakes
3 t. dill weed
1/2 t. celery salt (I can tolerate and sometimes like celery salt and seed, for the record.)
Combine and chill. Use with legal raw vegetables.
3. The Low Blood Sugar Cookbook by Patricia and Edward Krimmel
(They also wrote The Low Blood Sugar Handbook, which is very helpful if you aren't used to having low blood sugar yet and need to know more about it.)
Not every recipe in here adheres to Dr. St. Amand's diet, either, but there are some good options in here as well. Some of them have to be adapted, as they like to use pineapple juice and such as sweeteners, which won't work on the strict diet.
Baked Egg
-1 egg
-1 t. butter
-parmesan cheese
-salt and pepper
***my addition:
-thawed frozen spinach
Break egg into buttered custard cup/ramekin. Put spinach and spices in next. Pour melted butter over that. Sprinkle parmesan cheese on top. Bake at 325 for 20 minutes.
Mayonnaisse
It is hard to find SF mayo at the store. If you have watched Julie and Julia, her mayonnaise sounds like heaven on earth, so I found the recipe online and made it. It is a pain in the rear to make, but it is very good. For someone with fibro, doing it by hand is just not always practical. I did her recipe twice; the first time I had to take a nap afterwards (seriously, I did) and my hands hurt for two days. This recipe is easier:
-1 egg
-1 t. dry mustard
-3/4 t. salt
-1 c. vegetable oil
-2 T. lemon juice
1/4 t. pepper
1 t. vinegar
Blend everything in a blender until it is thick and lemon colored. Continue blending and add in a steady thin stream:
-1 c. vegetable oil (if you put it in all at once, it won't work)
If too thick, add:
-1 T. warm water
Store in a covered container and refrigerate. Fresh mayo is really tasty! You can adjust the lemon juice amount to your taste. It took me four batches before I found the combo I personally liked.
You can also add spices to this mayo to make dips and dressings, since most of the store-bought dips and dressings are no-no's as well.
Egg Custard
-3 eggs
-1/8 t. salt
-1 t. vanilla
-2 c. milk (the strict diet won't allow for milk, so use cream)
-nutmeg to taste
-3 1/2 T frozen concentrated pineapple juice (the strict diet won't allow for this, so use sugar substitute)
Scald milk. Beat in bowl: 3 eggs, sweetener, salt.
Stir in slowly: slightly cooled milk, vanilla. Pour into custard cups; sprinkle with nutmeg. Place cups in large baking pan with 1" hot water on bottom. Bake at 325 for 40-45 minutes, or until knife inserted in center comes out clean. Serve warm or chilled.
Scald milk. Beat in bowl: 3 eggs, sweetener, salt.
Stir in slowly: slightly cooled milk, vanilla. Pour into custard cups; sprinkle with nutmeg. Place cups in large baking pan with 1" hot water on bottom. Bake at 325 for 40-45 minutes, or until knife inserted in center comes out clean. Serve warm or chilled.
Lemon Chiffon Pie (ok, not a quick and easy one, but it might be worth the time!)
-1 envelope unsweetened gelatin
-5 eggs
-1/2 c. lemon juice (this is over the allotment, so don't eat the whole recipe in one sitting!)
-1/2 c. frozen concentrated pineapple juice (the strict diet won't allow for this, so use sugar substitute)
Mix in pan: gelatin, sugar substitute (add water to compensate for no juice). Blend in 5 beaten egg yolks, 1/2 c. lemon juice.
Let stand 1 minute.
Stir over low heat until gelatin is dissolved (the book says "till"- really?), about 3-5 minutes.
Pour into a large bowl
Chill, stirring occasionally until mixture mounds slightly when dropped from spoon.
Beat in medium bowl:
5 egg whites until stiff
Fold into gelatin mixture. Turn into glass pie plate. Chill until firm.
(Note to self: Go to grocery store tomorrow to get ingredients for this one.)
Ok, that's it for today. Good night and have a pleasant tomorrow.
Ok, that's it for today. Good night and have a pleasant tomorrow.
No comments:
Post a Comment