Diet list... move along, nothing interesting here

[icarus]

Okay, worked up a list of all those recommended foods. New diet items:

Taking Viactiv calcium supplements, vitamin D, and flaxseed oil (a friend has now recommended Udo's oil). Walking home with pack.

Dairy
Milk (cal, vit D)
Eggs (cal, zinc)
Cheese (cal, fats)
Unsweetened Yogurt (hoorah Raita! Cal, vit K)

Fruits & Veggies
Leafy greens (other than spinach - cal, beta-c)
Sprouts (alfalfa - vit D)
Sweet potatoes (vit D)
Yams (vit D)
Potatoes (vit C)
Apples (vit C)
Fresh fruit (vit C)
Bananas (vit C)
Carrots (vit C)
Tomatoes (vit C)
Red/Green peppers (vit C)
Pineapple (vit C)
Peas (vit C)
Citrus (vit C)
Cantaloupe (vit C)
Strawberries (vit C)

Breads & Grains
Corn tortillas (cal)
Oatmeal (cal)
Whole grains (vit D)
Cereal (vit D)
Brown rice
Beans (isoflavones & fiber, various vits)
Legumes (isoflavones & fiber, various vits)
Lentils (isoflavones & fiber, various vits)
Peanut butter (fats, isoflavones, various vits)

Health Food
Tofu (cal!)
Horsetail tea
Red Clover tea

Snacks
Dates (cal)
Prunes (cal)
Seeds (fats)
Sunflower seeds (fats)
Pumpkin seeds (fats)
Nuts (fats, boron, manganese)
Almonds (fats, boron, manganese)
Peanuts (fats, boron, manganese)

Spices/Sweeteners
Blackstrap molasses (cal, vit K)
Olive oil (LDL fats: use a small bottle in 1-3 months)
Canola oil
Honey

Reduce: meat and soft drinks, which are calcium killers.

Comments

[ursula]

Muzawarra (medieval Andalusian lentil salad)

Recipe is online here:

http://www.pbm.com/~lindahl/cariadoc/islamic_w_veggies.html#26

I made this using spinach, basil vinegar for the vinegar, and olive oil for the oil. It was good but the spinach was almost indetectable, so should probably be thrown in almost at the last minute. This is especially good with a garnish of something like cilantro.

Lentil Salad With Curry Spices and Yogurt

1 1/2 cups French lentils, about 9 ounces
1 bay leaf
1/4 medium-sized red onion, diced, about 1/2 cup
Champagne vinegar
1 small carrot, diced, about 1/2 cup
1/2 cup plain yogurt
3 tbsp. fresh lemon juice
1 1/2 tsp. cumin seed, toasted and ground
1/2 tsp. ground turmeric
1/4 tsp. ground coriander
1 tsp. salt
1/8 tsp. cayenne pepper
1/8 tsp. black pepper
1/2 red bell pepper, diced, about 1/2 cup
2 tbsp. coarsely chopped cilantro

Rinse the lentils and place them in a medium-sized saucepan; cover generously with cold water and add the bay leaf. Bring to a boil, then reduce the heat and simmer until tender, 15 to 20 minutes. Keep an eye on the lentils, being careful not to undercook or overcook them.

Meanwhile, bring a small pot of water to a boil and drop the onion in for 15 seconds. Scoop out with a strainer and toss with a splash of Champagne vinegar. Drop the carrot in for 1 minute, then set aside.

In a small bowl, combine the yogurt, lemon juice, 1 tbsp. Champagne vinegar, spices, salt, cayenne, and black pepper.

Drain the lentils when tender; remove the bay leaf and immediately toss with the vegetables and the yogurt mixture. The lemon flavor will be strong at first, but the lentils will gradually absorb it. Toss in the cilantro just before serving.

Notes:

This is a slightly creamy dressing; it's not super-yogurty.

Any sort of vinegar that you'd put in a vinaigrette works fine; I think I used red wine vinegar. The recipe says French lentils are the best for marinating and one should be sure to use them; but you can apply your own judgment on that issue. I use much more cayenne and black pepper; 1/2 tsp. cayenne is still barely spicy in my book. You can probably switch the vegetables around (I left out the bell pepper when I tried this, and used purple basil instead of cilantro for garnish.)

It takes longer than 15 seconds to rescue the diced onion from your pot, but that's not a big deal.

My mother says you can also make a very good and simple lentil salad using fresh onion & carrot, cilantro, and a dressing made of lemon juice, olive oil, salt, and pepper. I haven't tried the experiment yet.

[icarusancalion.livejournal.com]

Ummmmmm.... *drools* *takes notes*

I have friends over, and I'm gonna try these. I'll tell you how it goes.

Icarus

[ursula]

Cool!

. . . Maybe I should start dinner myself, now :)

[icarusancalion.livejournal.com]

I'm still at the office, staring at spreadsheets, "caked up" on farewell cake (well, mostly I'm eating the frosting).

Hey, if I'm gonna have a health problem, not enough fat is not a bad one to have. Though, yeah, I know, frosting HDL cholesterol and I want LDL, but anyhow. CAKE!

Icarus