Healthy Recipes

In The Multiple Sclerosis Diet Book, by Roy Laver Swank, MD, PhD and Barbara Brewer Dugan it states - "...post-World War II nutritional studies revealed a marked variation in fat consumption in different parts of the world, suggesting a possible correlation between high fat-intake and a high frequency of multiple sclerosis." Our recipes this month are from this wonderful book.

Sweet & Sour Shrimp

Yields 4 servings

1/4 c. packed brown sugar
2 T. cornstarch
1 t. salt
1/8 t. black pepper
1/4 t. dry mustard
1/4 c. lemon juice
1 T. soy sauce
A few drops hot pepper sauce
1 c. orange juice
2 oranges, cut into bite-size pieces
1 green pepper, cut into thin strips
1 medium onion, chopped
3/4 pound shrimp, shelled and de-veined
2 cups cooked rice

Blend brown sugar, cornstarch, salt, pepper, and mustard in large frying pan. Slowly stir in lemon juice, soy sauce, hot pepper sauce, and orange juice. Cook over medium heat until thickened, stirring constantly. Stir in oranges, green pepper, onion, and shrimp. Cover and simmer until vegetables are tender but still crisp. Serve over rice. Garnish with orange slices.

Fat: none
Oil: none

Golden Vegetable Bake

Bake at 350 F for 50-55 minutes
Yields 6 servings

2 T. oil
2 T. all-purpose flour
1 c. milk, scalded
1 t. salt
1/8 t. pepper
3/4 t. paprika
2 eggs, beaten
1 1/2 c. shredded carrots
1 16 1/2-ounce can cream-style corn
1/3 c. chopped green pepper
2 t. chopped onion

Preheat oven to 350F. In a medium saucepan heat oil and gradually add flour. Slowly add milk, stirring constantly, and cook until thickened. Add seasonings. Stir 1/4 c. sauce into eggs. Add egg mixture to remaining sauce. Stir in vegetables. Pour into an oiled 1 1/2 quart casserole. Bake 50-55 minutes.

Fat - 1/3 t. per serving
Oil - 1 t. per serving

Scandinavian Cucumber Salad
Refrigerate for at least 3 hours
Yields 6 servings

1/2 c. vinegar
2 T. water
1/2 t. salt
3 T. sugar
1/8 t. pepper
3-4 t. finely chopped dill or 1/2 dill and 1/2 parsley
2 medium sized cucumbers

Combine all ingredients except cucumbers and mix well. Slice cucumbers very thin. Pour dressing over cucumbers. Cover. Let stand in refrigerator at least 3 hours. Serve undrained in the dressing.

Fat: none
Oil: none


Posted May 2008 | Permanent Link

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