Take control of your health! Try theserecipes from the eating plans mentioned in Heal Yourself With Food, and get on the road to a healthy recovery.
Pritikin Diet to fight diabetes
When combined with exercise, the Pritikin Diet can improve heart-disease risk factors; prevent and control Type 2 diabetes, high blood pressure, and several cancers; promote weight loss. It's low in fat and sodium and rich in natural unrefined carbs, vitamins, minerals, beneficial phytochemicals, antioxidants and dietary fiber with adequate amounts of protein and essential fatty acids.
Pritikin Diet Recipes:
Roasted jumbo prawns
Portabello burger
Blueberry cheesecake
Also try Prevention's New 30-Day Diabetes Diet to help manage your condition.
Portfolio Diet to lowerhigh cholesterol
Relying on four categories of foods known to help prevent heart disease--soy, nuts, plant sterols, and foods high in sticky fiber--and restricting meat, fish, and dairy (high cholesterol foods) the Portfolio Diet produces fast results and works about as well as statins in people with moderately high cholesterol.
Portfolio Diet Recipes:
Cherry-Almond Muffins
Barley and Almond Salad
DASH Diet to lower high blood pressure
The DASH eating plan, which can prevent and control high blood pressure when used along with lifestyle changes such as exercise, calls for a certain number of daily servings of grains, vegetables, fruits, fat-free dairy, lean meats, and nuts.
DASH Diet Recipes:
Turkey Meatloaf
Zucchini Lasagna
Chicken Salad
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Recipes for diabetes from the Pritikin Eating Plan
Portabello Burger
Ingredients:
2 ½ lb. portabello mushrooms, stems removed & washed
1 cup red peppers, de-seededand diced
½ c yellow pepper, de-seededand diced
3tablespoons basil leaves, chiffonaide
3 tablespoons fresh thyme, picked & chopped
1 teaspoon oregano, dry
½ cup garlic, chopped
½ cup red onion, peeledand diced
1 teaspoon black peppercorns, ground
1 cup eggplant, peeledand diced
½ cup whole wheat flour
6 egg whites
1 teaspoon low-sodium soy sauce
Mix all vegetablesand seasonings in a large bowl. In a separate bowl whip the egg whites, soy sauceand flour until well combined. Fold in the vegetables. Make into patties and place on a baking sheet lined with parchment paper. Bake at 400 degrees for 14 minutes. Let cool for 2 minutes before removing from sheet.
Per serving: 56 calories; <1g total fat; <1g saturated fat; 2g fiber; 61mg sodium; 0mg cholesterol; 3g carbohydrate
Roasted Jumbo Prawns
Ingredients:
8 white shrimp, peeledand de-veined
¼ teaspoon cumin seeds
1 tablespoon paprika
1tablespoon coriander
¼ teaspoon chili powder
1teaspoongarlic powder
1teaspoonoregano
¼teaspoonblack peppercorns, ground
2teaspoonslow-sodium soy sauce
Toastand grind all spices. Mix spicesand soy with prawns. Let sit for a half hour. Lay out on pans. Bake at 450 degrees for 6 minutes.
Per serving: 82 calories; <1g fiber; <1g carbohydrate; 1g fat; 0g saturated fat; 0mg cholesterol; 2mg sodium
Blueberry Cheesecake
Ingredients:
4 ounces Grainfield's Corn Flakes
1 tablespoon apple juice concentrate
1.25 pounds cream cheese, fat-free
¼ cup 1% no-salt-added cottage cheese
¼ cup fat-free yogurt
3 tablespoons Splenda
2 teaspoon vanilla
½ cup egg whites
¾ cup blue berries
Grind corn flakes in food processor until fine. Mix with apple juice and layer in bottom of baking sheet. Bake at 375 degreesfor 3 minutes to set crust. Mix cream cheese with yogurtand cottage cheese in food processor until very smooth.In large bowl mix egg whites, Splenda, blueberriesand vanilla with spoon (not whisk). Add cream cheese mixture and mix fully.
Bake at 375 degrees for 30 minutes.
Per serving: 91 calories; 1g fiber; 2g carbohydrate; <2g total fat; 0.5g saturated fat; 3mg cholesterol; 223mg sodium
Recipes courtesy of the Pritikin Program.
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Recipes for high cholesterol from the Portfolio Diet
Cherry Almond Muffins
Ingredients:
2 cups whole-wheat flour
1/3 cup sugar
3 teaspoons baking powder
1 teaspoon cinnamon
1/2 teaspoon salt
1/4 cup egg substitute
1 cup vanilla soy milk
1/4 cup almond oil
1/2 teaspoon almond extract
2/3 cup dried cherries, chopped
1 cup sliced almonds, roasted
Preheat oven to 400ºF. Blend flour with sugar, baking powder, cinnamon and salt.In a separate bowl, stir together egg substitute, vanilla soy milk, almond oil and almond extract; blend with dry ingredients just until well-incorporated.Fold in dried cherries and almonds.Spoon into paper-lined 2 1/2-inch muffin pans.Bake on top rack of oven, 20 to 25 minutes. Serves 12.
Per serving: 206 calories; 27g carbohydrate; 6g protein, 9g total fat, 0.8g saturated fat; 5.8g monounsaturated fat; 2.1g polyunsaturated fat; 0mg cholesterol; 4g fiber; 109mg calcium; 57mg magnesium; 234mg potassium; 240mg sodium; 4.2mg vitamin E
Barley and Almond Salad
Ingredients:
2 cups low-sodium vegetable broth
1 cup quick-cooking pearl barley
1/4 teaspoon salt
1 (15-ounce) can kidney beans, drained and rinsed
1 large red bell pepper, diced
3/4 cup diced zucchini
1/2 cup slivered almonds, roasted
1/3 cup diced scallions
2 tablespoons extra-virgin olive oil
1 tablespoon balsamic vinegar
Salt and pepper to taste
Bring vegetable broth to a boil in a medium pot. Stir in barley and salt. Cover and reduce heat; simmer 10 to 12 minutes or until tender. Meanwhile, place kidney beans, bell pepper, zucchini, almonds and scallions in a large salad bowl.
Transfer cooked barley to colander and rinse with cold water (both to cool it down and keep it from getting sticky). Transfer cooled, drained barley to salad bowl. Add oil, vinegar, and salt and pepper to taste; toss and serve. Serves 4.
Per serving: 464 calories; 15g fat; 10g monounsaturated fat; 0mg cholesterol; 17g fiber; 176mg sodium; 18g protein; 2g saturated fat; 3g polyunsaturated fat; 68g carbohydrate; 5g vitamin E; 92mg calcium
Stir-Fried Barley with Almondsand Vegetables
Ingredients:
1 tablespoon almond oil
3/4 cup julienne-style sliced carrot
3/4 cup chopped broccoli
1 tablespoon grated ginger
1 cup diced firm tofu*
2 cups cooked barley
2 tablespoons teriyaki sauce
1/3 cup slivered almonds, roasted
Heat oil in a large skillet or wok. Add carrot, broccoli and ginger, and sauté on medium heat until carrot is soft and broccoli is bright green. Remove and set aside. Add tofu, barley and teriyaki sauce and cook until warm throughout. Return carrots and broccoli to pan, and add almonds. Stir well and serve. Serves 4.
*Before slicing the block of firm tofu, remove some of the water from it by wrapping it in paper towels or a clean tea towel and placing a plate on top it for 15 to 20 minutes. This step may be done up to 24 hours in advance.
Per serving: 406 calories; 2g saturated fat; 0mg cholesterol; 9mg vitamin E; 23g fat; 9g fiber; 19g protein; 12g monounsaturated fat; 37g carbohydrate; 373 mg sodium; 7g polyunsaturated fat; 528mg calcium
Recipes courtesy of the Portfolio Eating Plan.Get a sample one-day meal plan.
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Recipes for high blood pressure from the DASH diet
Turkey Meatloaf
Ingredients:
1 pound lean ground turkey
1/2 cup regular oats, dry
1 large egg, whole
1 Tbsp onion, dehydrated flakes
1/4 cup ketchup*
Combine all ingredients and mix well. Bake in a loaf pan at 350°F for 25 minutes or to an internal temperature of 165°F. Cut into five slices and serve. Makes 5 three-ounce servings.
* To reduce sodium, use low-sodium ketchup. New sodium content for each serving is 74 mg.
Per Serving: 191 calories; 7g total fat; 2g saturated fat; 103mg cholesterol; 205mg sodium; 23g protein; 9g carbohydrate; 24mg calcium; 33mg magnesium; 268mg potassium; 1g fiber
Zucchini Lasagna
Ingredients:
1/2 pound lasagna noodles cooked in unsalted water
3/4 cup part-skim mozzarella cheese, grated
1 1/2 cups fat-free cottage cheese*
1/4 cup Parmesan cheese, grated
1 1/2 cups raw zucchini, sliced
2 1/2 cups low-sodium tomato sauce
2 tsp basil, dried
2 tsp oregano, dried
1/4 cup onion, chopped
1 clove garlic
1/8 tsp black pepper
Preheat oven to 350°F. Lightly spray a 9- by 13-inch baking dish with vegetable oil spray. In a small bowl, combine 1/8 cup mozzarella and 1 Tbsp Parmesan cheese. Set aside. In a medium bowl, combine remaining mozzarella and Parmesan cheese with all the cottage cheese. Mix well and set aside. Combine tomato sauce with remaining ingredients. Spread a thin layer of tomato sauce in the bottom of the baking dish. Add a third of the noodles in a single layer. Spread half of the cottage cheese mixture on top. Add a layer of zucchini. Repeat layering. Add a thin coating of sauce. Top with noodles, sauce, and reserved cheese mixture. Cover with aluminum foil. 6. Bake 30 to 40 minutes. Cool for 10 to 15 minutes. Cut into 6 portions.
* To reduce sodium, use low-sodium cottage cheese. New sodium content for each serving is 165 mg
Per Serving: 200 calories; 5g total fat; 12mg cholesterol; 368mg sodium; 15g protein; 24g carbohydrate; 310mg calcium; 46mg magnesium; 593 mg potassium; 3g fiber
Chicken Salad
Ingredients:
3 1/4 cups chicken breast, cooked, cubed, and skinless
1/4 cup celery, chopped
1 Tbsp lemon juice
1/2 tsp onion powder
1/8 tsp salt*
3 Tbsp mayonnaise, low-fat
Bake chicken, cut into cubes, and refrigerate. In a large bowl combine rest of ingredients, add chilled chicken and mix well. Makes 5 servings
* To reduce sodium, omit the 1/8 tsp of added salt. New sodium content for each serving is 120 mg.
Per Serving: 176 calories; 6g total fat; 2g saturated fat; 77mg cholesterol; 179mg sodium; 27g protein; 2g carbohydrate; 16mg calcium; 25mg magnesium; 236mg potassium; 0g fiber
Recipes courtesy of the DASH Diet. Get a sample week-long eating plan and download more specifics of the diet.
