Cooking Well: Multiple Sclerosis Read Online Free PDF Page B

parsley, 1 garlic clove, 2 celery stalks, 2 pieces leek (green part only), 10 peppercorns
    Fine herbs or salad herbs: 1 tsp. fresh chervil, 1 tsp. fresh chives, 1 tsp. fresh tarragon, 1 tsp. fresh parsley
    Persillade : 2 large garlic cloves, ½ cup parsley, 3 Tbsp. shallots
    Provence herbs : 1 Tbsp. dry thyme, 1 Tbsp. dry savory, 1 Tbsp. marjoram, 1 Tbsp. dry basil, 1 tsp. dry fennel, 1 Tbsp. dry rosemary, 2 dry bay leaf crumbled
    Asian: 1 Tbsp. garlic powder, 1 Tbsp. ground ginger, ½ tsp. ground cumin,
    1 tsp. coriander, 1 tsp. curry powder, ½ tsp. cayenne pepper, ½ tsp. dry mustard, ¼ tsp. celery seeds, ¼ tsp. nutmeg.

Part III

The Meals

Chapter 7

A Chef’s Secrets
for Easy, Quick
Meals
Healthy Cooking Methods
    Multiple Sclerosis patients must pay particular attention to the amount of fat used in cooking. The use of Teflon pans helps in such cases. Limit the use of olive oil, canola oil, or grapeseed oil to a minimum. It is already done for you in these recipes. Use steaming, baking, grilling, broiling, or par-boiling methods as often as possible. For stir-fried and sautéing methods, using Teflon and very little oil is recommended. Brush the oil on the bottom of the pan or spray from your own pump spray bottle. Stay away from commercial oil spray that may contain fillers and other unhealthy ingredients. To thicken sauces, substitute arrowroot or cornstarch to the often found flour or beurre manié in recipes. There is no exact amount of thickening agent to give you, as the amount of arrowroot/cornstarch and water mixture may vary depending on the amount of water rendered by the ingredients involved or the reduction process. In these recipes, you will see cornstarch, but you can substitute arrowroot in the same way. A little secret to obtaining the right thickness for a sauce is to dip a spoon in the sauce, turn it over, and make a line across with your finger. Tilt over the spoon. If the sauce does not run over the line, it is the perfect thickness. If it does, you need to thicken with a little cornstarch-water mixture. Start with a spoon and see how it reacts after boiling. If it gets too thick, just add a little liquid to thin out.
Cooking Vegetables
    When cooking vegetables, follow those basic directions:
For white vegetables (onion, cauliflower, white cabbage, celery, cucumber, zucchini, etc.), use a little lemon juice or cream of tartar in the water to keepthem white. Do not use salt; they will turn yellowish.
For red vegetables (example red cabbage), use an acid (vinegar) or cream of tartar to emphasize their red colors. Do not use salt; they will turn blue or blue-green.
For green vegetables (broccoli, asparagus, green beans, etc.), use salt to emphasize a darker green color. Do not use acids or cream of tartar; they will turn olive green.
For yellow and orange vegetables or roots (carrots, winter squash, sweet potatoes, tomatoes, red peppers, etc.), the use of acids or salt is not a problem.
    Steam a variety of vegetables in one session. Once barely cooked, transfer them to an ice cold water bath to stop the cooking process. Pat dry and store separately in bags and place in the refrigerator. In a flash, you will be able to accompany a variety of dishes or snack on healthy foods. For a gourmet touch, drizzle a little bit of a prepared sauce (with your fish or chicken) over the vegetables and serve immediately. Remember lemon juice goes a long way and has no calories. Homemade tomato sauce is also a healthy choice, as it has the advantages of being low-fat and loaded with vitamins.
    Remember, you do not have to eat only steamed or blanched vegetables to stay healthy . You can stir-fry them or sauté them with a little oil (1 teaspoon) once in awhile and use different flavorings. The key is to avoid boredom and keep eating those vegetables. Blanched vegetables can be stored in the refrigerator 5 days without affecting them, and no longer than 7 days.
    There are many ways to prepare and enjoy vegetables and