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As promised here are my top 10 best recipes to avoid gout! they are mostly vegetarian so if you like your meat you can always add it to any one of theses choices. just use some common sense with your daily protein intake, remember only you know what you can and cant eat, so be mindful of your portion sizes! OK enjoy OK enjoy!
Citation preview
BATTLE TO RID GOUT
My Top 10 Best Recipes to
Avoid Gout. Healthy Options for Gout
Laurence Edwards
5/15/2011
Here is your free gift, as promised my 10 Best Recipes to Avoid Gout. What’s so special
about them you ask? Well first you have to read the next page to find out!
P a g e | 2
What’s inside?
So here’s your free gift, as promised my 10 Best Recipes to Avoid Gout. What’s so special
about them you ask? Well first thing is they are Vegetarian recipes, which is good. Secondly
they contain all the combinations of foods to get a good balanced meal and limited purines.
You see the secret is first to know what you can and can’t eat, limiting the amount of
protein you have on a daily basis and get good with your portion sizes.
I am not a vegetarian! So I have included a couple of meat dishes to add variety. You can
substitute beef for chicken or whatever takes your fancy. Have a bit of common sense
where the protein is concerned. Your protein portion should be the size of your fist and the
rest of your plate should be Vegetables; Green leafy vegetables are best, for example
Broccoli, Silver beet, Spinach, Bok choi. Get the picture? OK so here you go, I hope you
enjoy them as much as I do and get the most out of them.
Warmly,
Laurence Edwards
1. BBQ Chicken Pizza
This easy barbecue chicken pizza uses barbecue sauce rather than the traditional tomato
sauce. I think the chicken goes best with capsicum and a bit of onion but you can change as
desired.
Ingredients
1 (30cm) pre-baked pizza ba
1/2 cup barbecue sauce
1/2 cup diced grilled chicken
1/4 cup diced red capsicum
1/4 cup diced green capsicum
1/4 cup diced red onion
Cup grated tasty cheese
Preparation method
1.Preheat oven to 230 degrees C
2.Place pizza base on baking tray. Spread with barbecue sauce. Scatter chicken over
top. Sprinkle evenly with red capsicum, green capsicum and onion.
and Bake in preheated oven for 10 to 12 minutes or until cheese is melted
2. Cauliflower &
BBQ Chicken Pizza
This easy barbecue chicken pizza uses barbecue sauce rather than the traditional tomato
sauce. I think the chicken goes best with capsicum and a bit of onion but you can change as
baked pizza base
Preheat oven to 230 degrees C
Place pizza base on baking tray. Spread with barbecue sauce. Scatter chicken over
top. Sprinkle evenly with red capsicum, green capsicum and onion. Cover with cheese
Bake in preheated oven for 10 to 12 minutes or until cheese is melted
Cauliflower & Broccoli Gratin
P a g e | 3
This easy barbecue chicken pizza uses barbecue sauce rather than the traditional tomato
sauce. I think the chicken goes best with capsicum and a bit of onion but you can change as
Place pizza base on baking tray. Spread with barbecue sauce. Scatter chicken over
Cover with cheese
Bake in preheated oven for 10 to 12 minutes or until cheese is melted.
A favourite vegetarian dish gets a new twist here, with super
to cauliflower, in a cheese sauce thickened with breadcrumbs. Crunchy walnuts on top
make this mouth-wateringly good.
dish.
Ingredients
1 large cauliflower
500 g broccoli
Spring onions, sliced
¼ cup (25 g) cornflour
550 ml low-fat milk
⅔ Cup (75 g) grated mature cheddar or
1 egg, beaten
1⅔ cups (100 g) fresh breadcrumb
¼ cup (25 g) walnuts
Preparation method
1. Preheat the oven to 190°C. Trim away
the florets from the main stem. Cut the broccoli florets away from the stem. Blanch
both the cauliflower and broccoli florets in a large
minute, then drain thoroughly.
2. Put the spring onions into the same saucepan. milk in a large heatproof bowl to make a smooth paste. Pour the rest of the milk into the saucepan with the spring onions and bring the milk to the boil. milk into the bowl with the cornflour pastthe saucepan. Bring the mixture to the boil, stirring frequently, to make a smooth white sauce.
A favourite vegetarian dish gets a new twist here, with super-healthy broccoli added
to cauliflower, in a cheese sauce thickened with breadcrumbs. Crunchy walnuts on top
wateringly good. It's just as good served on its own or as a side
up (75 g) grated mature cheddar or gruyere cheese
cups (100 g) fresh breadcrumbs
Preheat the oven to 190°C. Trim away the leaves from the cauliflower
the florets from the main stem. Cut the broccoli florets away from the stem. Blanch
both the cauliflower and broccoli florets in a large saucepan of boiling water for 1
Put the spring onions into the same saucepan. Mix the cornflour with a little of the milk in a large heatproof bowl to make a smooth paste. Pour the rest of the milk into the saucepan with the spring onions and bring the milk to the boil. Stir half of the hot milk into the bowl with the cornflour paste, mix well, and return the entire mixture to
Bring the mixture to the boil, stirring frequently, to make a smooth
P a g e | 4
healthy broccoli added
to cauliflower, in a cheese sauce thickened with breadcrumbs. Crunchy walnuts on top
own or as a side
the leaves from the cauliflower then cut off
the florets from the main stem. Cut the broccoli florets away from the stem. Blanch
saucepan of boiling water for 1
Mix the cornflour with a little of the milk in a large heatproof bowl to make a smooth paste. Pour the rest of the milk into
Stir half of the hot e, mix well, and return the entire mixture to
Bring the mixture to the boil, stirring frequently, to make a smooth
3. Remove the white sauce from the heat and stir in the grated cheese, beaten egg
and half the breadcrumbs. Stir in the blanched vegetables and season to taste with
freshly ground black pepper.
4. Transfer the vegetable mixture to a greased, ovenproof baking dish or gratin dish. Scatter the rest of the breadcrumbs and the walnuts overbake for about 20 minutes until golden.
3. Slow Cooker Beef Stew
This is a delicious beef stew made in a slow cooker. Use cheap cuts of meat to make
this an economical meal.
Ingredients 2 medium onions
1. Table spoon olive oil
6. Button mushrooms, quartered
4. Medium carrots, peeled
1 cup beef stock
1 tablespoon Worcestershire sauce
1 tablespoon brown sugar
1 tablespoon tomato paste
600g cross cut blade steak
2 medium potatoes, peeled
Remove the white sauce from the heat and stir in the grated cheese, beaten egg
in the blanched vegetables and season to taste with
Transfer the vegetable mixture to a greased, ovenproof baking dish or gratin dish. Scatter the rest of the breadcrumbs and the walnuts over the top of the vegetables.
for about 20 minutes until golden. Serve immediately.
Slow Cooker Beef Stew
This is a delicious beef stew made in a slow cooker. Use cheap cuts of meat to make
mushrooms, quartered
tablespoon Worcestershire sauce
P a g e | 5
Remove the white sauce from the heat and stir in the grated cheese, beaten egg
in the blanched vegetables and season to taste with
Transfer the vegetable mixture to a greased, ovenproof baking dish or gratin dish. the top of the vegetables.
This is a delicious beef stew made in a slow cooker. Use cheap cuts of meat to make
Preparation method
1. Turn the slow cooker on to high.
2. Slice the onions and brown in the oil in a non stick frying pan, adding the
mushrooms when the onions have become transparent and light brown.
mushrooms have coloured and wilted slightly, tip both vegetables into the slow
cooker.
3. Cut the carrots in half lengthwise then into chunks 2cm long and add them to the
onion mixture. Stir in the stock, Worcestershire sauce,
4. Slice the beef into 1cm cubes, discarding the fat. Put the beef on top of the
vegetables. Slice the potatoes into quarters and press down the side of the slow
cooker bowl.
5. Put the lid on the slow cooker and cook on high for 5 hours. About 20 minutes
before serving, check to see if the gravy needs thickening. If so, thicken slightly with
2 tablespoons of cornflour, mixed to a thin paste with water.
4. Creamy Chicken Noodles
high.
Slice the onions and brown in the oil in a non stick frying pan, adding the
mushrooms when the onions have become transparent and light brown.
mushrooms have coloured and wilted slightly, tip both vegetables into the slow
he carrots in half lengthwise then into chunks 2cm long and add them to the
Stir in the stock, Worcestershire sauce, and sugar and tomato paste.
the beef into 1cm cubes, discarding the fat. Put the beef on top of the
ce the potatoes into quarters and press down the side of the slow
the lid on the slow cooker and cook on high for 5 hours. About 20 minutes
before serving, check to see if the gravy needs thickening. If so, thicken slightly with
spoons of cornflour, mixed to a thin paste with water.
Creamy Chicken Noodles
P a g e | 6
Slice the onions and brown in the oil in a non stick frying pan, adding the
mushrooms when the onions have become transparent and light brown. When the
mushrooms have coloured and wilted slightly, tip both vegetables into the slow
he carrots in half lengthwise then into chunks 2cm long and add them to the
and tomato paste.
the beef into 1cm cubes, discarding the fat. Put the beef on top of the
ce the potatoes into quarters and press down the side of the slow
the lid on the slow cooker and cook on high for 5 hours. About 20 minutes
before serving, check to see if the gravy needs thickening. If so, thicken slightly with
Great with a fresh green salad! This was a recipe I just threw together one night. It
was an instant favourite!
Ingredients
250g wide egg noodles
1/2 cup frozen green peas
3 skinless, boneless chicken breast halves
300g tinned condensed cream of mushroom soup
1/3 cup (85ml) milk
1/4 cup (30g) mozzarella cheese, grated
Preparation method
1. In a medium pot cook the egg noodles in boiling salted water. When noodles are 3
minutes away from being cooked, add in frozen peas. Cook until vegetables and
noodles are tender. Drain well.
2. Meanwhile, boil the chicken in a medium saucepan until cooked completely. Drain
chicken and cut into bite sized pieces
3. In a large saucepan mix cream of mushroom soup and milk until warm and lumps
are dissolved.
4. To the large saucepan add the cooked and chopped chicken, noodles and
vegetables. Blend ingredients with the milk and soup mixture. Stir in grated
mozzarella cheese until melted.
5. Staple Curry Sauce
Great with a fresh green salad! This was a recipe I just threw together one night. It
3 skinless, boneless chicken breast halves
300g tinned condensed cream of mushroom soup
1/4 cup (30g) mozzarella cheese, grated
egg noodles in boiling salted water. When noodles are 3
minutes away from being cooked, add in frozen peas. Cook until vegetables and
Meanwhile, boil the chicken in a medium saucepan until cooked completely. Drain
chicken and cut into bite sized pieces
mix cream of mushroom soup and milk until warm and lumps
To the large saucepan add the cooked and chopped chicken, noodles and
vegetables. Blend ingredients with the milk and soup mixture. Stir in grated
aple Curry Sauce
P a g e | 7
Great with a fresh green salad! This was a recipe I just threw together one night. It
egg noodles in boiling salted water. When noodles are 3
minutes away from being cooked, add in frozen peas. Cook until vegetables and
Meanwhile, boil the chicken in a medium saucepan until cooked completely. Drain
mix cream of mushroom soup and milk until warm and lumps
To the large saucepan add the cooked and chopped chicken, noodles and
vegetables. Blend ingredients with the milk and soup mixture. Stir in grated
P a g e | 8
Better than a takeaway - this fragrant, rich and versatile sauce includes spices like
coriander, cumin and turmeric, along with the requisite garlic and ginger, all stirred
with a purée of tomatoes, chillies and yoghurt. Mix with your favourite meat or
vegetables, and serve with basmati rice and Nan.
Ingredients
2 tablespoons peanut oil
1 tablespoon butter
1 large onion, chopped
1 tablespoon finely grated fresh ginger
2 tablespoons crushed garlic
1 teaspoon ground cinnamon
1 teaspoon ground black pepper
2 tablespoons ground coriander
2 tablespoons ground cumin
1/4 teaspoon ground turmeric
1 teaspoon cayenne pepper
2 tomatoes 3 cups water
2 red chillies, seeded
2 - 4 tablespoons chopped fresh coriander
125g low fat plain yoghurt, whisked until smooth
Preparation method
1. Heat the oil and butter in a small frying pan or wok over medium high heat. Add
onion and stir fry until browned, 10 to 15 minutes. (Note: This is an important
step; if onion is not cooked well, sauce will taste funny.)
2. Add ginger and garlic to onion and cook for an additional 2 minutes. Blend onion,
ginger and garlic in food processor until smooth. Do not rinse food processor.
3. Purée the tomatoes, chillies and coriander in food processor until smooth. Add to
onion mixture and stir well over low heat, until most of the liquid has evaporated.
Gradually add yoghurt, stirring constantly to avoid curdling.
4. Purée the mixture using a food proc
increase heat to high; bring sauce to a gentle boil. Cover saucepan and boil for 3 to 5
minutes. Reduce heat and simmer until desired consistency is reached.
5. This sauce can be served with meat, vegetables or a co
with meat, add pre-cooked meat of your choice and simmer for 5 to 10 minutes in the
sauce before serving over basmati rice or with
6. To serve with vegetables, steam raw veggies first for 4 to 5 minutes, then simmer
for 5 to 10 minutes in the sauce before serving.
6. Egg Plant and Pumpkin Stew
A hearty vegetarian stew with P
in the slow cooker in the morning and it will be ready for dinner.
Ingredients
1 butternut pumpkin - peeled, seeded and cubed
2 cups cubed eggplant, with peel (about one medium eggplant)
2 cups cubed zucchini (about 3 zucchini)
1 (315g) packet chick peas
250g tomato puree
1 cup chopped onion
1 ripe tomato, chopped
1 carrot, sliced thin
Purée the mixture using a food processor, Return to saucepan, add water and
increase heat to high; bring sauce to a gentle boil. Cover saucepan and boil for 3 to 5
minutes. Reduce heat and simmer until desired consistency is reached.
This sauce can be served with meat, vegetables or a combination of both. To serve
cooked meat of your choice and simmer for 5 to 10 minutes in the
sauce before serving over basmati rice or with Nan bread.
To serve with vegetables, steam raw veggies first for 4 to 5 minutes, then simmer
or 5 to 10 minutes in the sauce before serving.
Egg Plant and Pumpkin Stew
umpkin, zucchini, eggplant and chick peas
in the slow cooker in the morning and it will be ready for dinner.
peeled, seeded and cubed
2 cups cubed eggplant, with peel (about one medium eggplant)
2 cups cubed zucchini (about 3 zucchini)
P a g e | 9
Return to saucepan, add water and
increase heat to high; bring sauce to a gentle boil. Cover saucepan and boil for 3 to 5
minutes. Reduce heat and simmer until desired consistency is reached.
mbination of both. To serve
cooked meat of your choice and simmer for 5 to 10 minutes in the
To serve with vegetables, steam raw veggies first for 4 to 5 minutes, then simmer
kin, zucchini, eggplant and chick peas. Set it up
1/2 cup (125ml) vegetable stock
1/3 cup (60g) raisins
1 clove garlic, chopped
1/2 teaspoon ground cumin
1/2 teaspoon ground turmeric
1/4 teaspoon chilli flakes
1/4 teaspoon ground cinnamon
1/4 teaspoon paprika
Preparation method
1. In a slow cooker, combine butternut pumpkin, eggplant, zucchini, okra, tomato
puree, onion, tomato, carrot, stock, raisins and garlic.
and chilli flakes cinnamon and paprika.
2. Cover and cook on Low for 8 to 10 hours, or until v
7. Roasted Capsicums
This is a colourful and very simple vegetarian dish. The secret is in the herb vinegar. I
like to use white vinegar flavoured with sprigs of tarragon.
Ingredients
Olive oil-flavoured cooking spray
125ml) vegetable stock
In a slow cooker, combine butternut pumpkin, eggplant, zucchini, okra, tomato
puree, onion, tomato, carrot, stock, raisins and garlic. Season with cumin turmeric
cinnamon and paprika.
Cover and cook on Low for 8 to 10 hours, or until vegetables are tender.
Roasted Capsicums
This is a colourful and very simple vegetarian dish. The secret is in the herb vinegar. I
like to use white vinegar flavoured with sprigs of tarragon.
flavoured cooking spray
P a g e | 10
In a slow cooker, combine butternut pumpkin, eggplant, zucchini, okra, tomato
on with cumin turmeric
egetables are tender.
This is a colourful and very simple vegetarian dish. The secret is in the herb vinegar. I
1 green capsicum, halved and seeded
1 red capsicum, halved and seeded
1 yellow capsicum, halved and seeded
2 punnets cherry tomatoes, halved
2 - 3 tablespoons chopped fresh basil
8 cloves garlic, thinly sliced
1 teaspoon salt
1/2 teaspoon freshly ground black
1 tablespoon herb vinegar, or to taste
Preparation method
1. Preheat the oven to 200 degrees C. Grease a 23x33 cm baking dish with cooking
spray.
2. Place the capsicum halves open side up in the baking dish. In a medium bowl, toss
together the cherry tomatoes, basil and garlic. Fill each capsicum half some of this
mixture.
3. Season with salt and pepper;
4. Remove the foil and cook for an additional 15 minutes. Remove from the oven, and
sprinkle with herb vinegar. These are equally good served hot or cold.
8. Slow & Hearty Soup
capsicum, halved and seeded
1 red capsicum, halved and seeded
1 yellow capsicum, halved and seeded
2 punnets cherry tomatoes, halved
3 tablespoons chopped fresh basil
1/2 teaspoon freshly ground black pepper
1 tablespoon herb vinegar, or to taste
Preheat the oven to 200 degrees C. Grease a 23x33 cm baking dish with cooking
Place the capsicum halves open side up in the baking dish. In a medium bowl, toss
ry tomatoes, basil and garlic. Fill each capsicum half some of this
Season with salt and pepper; Cover the dish with foil and bake for 15 minutes.
Remove the foil and cook for an additional 15 minutes. Remove from the oven, and
th herb vinegar. These are equally good served hot or cold.
Slow & Hearty Soup
P a g e | 11
Preheat the oven to 200 degrees C. Grease a 23x33 cm baking dish with cooking
Place the capsicum halves open side up in the baking dish. In a medium bowl, toss
ry tomatoes, basil and garlic. Fill each capsicum half some of this
Cover the dish with foil and bake for 15 minutes.
Remove the foil and cook for an additional 15 minutes. Remove from the oven, and
th herb vinegar. These are equally good served hot or cold.
P a g e | 12
If you have high cholesterol, then this is the soup for you! It is a fat free, hearty soup
guaranteed to fill you up. Lentils, pearl barley, garlic and vegetables are heart friendly
and the addition of pork makes it an all round meal in a bowl.
Ingredients
1 cup brown lentils
1/2 cup pearl barley
1 chopped carrot
2 chopped sticks of celery
1 chopped onion
1 cup chopped cabbage
1 cube of frozen spinach
6 cloves minced garlic
450 grams cubed pork
1 bay leaf
1/2 tspn dried oregano
1/4 tspn thyme
3 cups liquid chicken stock
3 - 4 cups water
400 g can of diced tomatoes
2 tblspn tomato paste
Salt/pepper to taste
To serve:
1 tblspn apple cider vinegar per serve (optional)
Grated parmesan cheese (optional)
Preparation method
1. Submerge lentils under water to remove impurities that will rise to the surface,
rinse and drain.
2. Add lentils to the slow cooker with all the other ingredients in the order listed.
3. Stir and cook on high for 6-7 hours.
4. If necessary, add a cup or 2 of extra water to achieve desired consistency.
5. Remove the bay leaf before serving.
6. It may sound strange but mixing a tablespoon of apple cider vinegar through your
soup gives it a tangy zing! Alternatively you could simply top it with grated parmesan
cheese.
9. Vegetarian Melt
Swiss cheese is melted over avocado, mushroom, almonds and tomatoes in the quick,
easy and cheap vegetarian lunch or light dinner.
Ingredients
4 slices whole-grain bread, lightly toasted
1 avocado, sliced
1 cup sliced mushrooms
1/3 cup sliced toasted almonds
1 tomato, sliced
4 slices Swiss cheese
Preparation method
7 hours.
If necessary, add a cup or 2 of extra water to achieve desired consistency.
Remove the bay leaf before serving.
It may sound strange but mixing a tablespoon of apple cider vinegar through your
Alternatively you could simply top it with grated parmesan
Vegetarian Melt
Swiss cheese is melted over avocado, mushroom, almonds and tomatoes in the quick,
easy and cheap vegetarian lunch or light dinner.
bread, lightly toasted
P a g e | 13
If necessary, add a cup or 2 of extra water to achieve desired consistency.
It may sound strange but mixing a tablespoon of apple cider vinegar through your
Alternatively you could simply top it with grated parmesan
Swiss cheese is melted over avocado, mushroom, almonds and tomatoes in the quick,
1. Preheat the oven grill.
2. Lay the toasted bread out on a baking tray. Top each slice of bread wit
avocado, mushrooms, almonds and tomato slices. Top each with a slice of Swiss
cheese.
3. Grill the open-face sandwiches until the cheese melts and begins to bubble; about
2 minutes. Serve the sandwiches warm.
10. Asian Sesame Chicken
Marinated stir-fry chicken dish, that goes
Ingredients
2 teaspoons cornflour
2 tablespoons rice wine
1 tablespoon lemon juice
1 tablespoon soy sauce
1 pinch crushed chillies
1 tablespoon grated fresh ginger
1 clove crushed garlic
500g skinless, boneless chicken breast fillets, cut into bite
2 tablespoons sesame seeds
Lay the toasted bread out on a baking tray. Top each slice of bread wit
avocado, mushrooms, almonds and tomato slices. Top each with a slice of Swiss
face sandwiches until the cheese melts and begins to bubble; about
2 minutes. Serve the sandwiches warm.
Sesame Chicken
fry chicken dish, that goes well with Asian-style noodles or rice.
1 tablespoon grated fresh ginger
500g skinless, boneless chicken breast fillets, cut into bite-size pieces
P a g e | 14
Lay the toasted bread out on a baking tray. Top each slice of bread with 1/4 of the
avocado, mushrooms, almonds and tomato slices. Top each with a slice of Swiss
face sandwiches until the cheese melts and begins to bubble; about
style noodles or rice.
size pieces
P a g e | 15
1 tablespoon sesame oil
2 tablespoons vegetable oil
125g fresh mushrooms, quartered
1 green capsicum, thinly sliced
4 spring onions, sliced diagonally
Preparation method
1. Marinade: In a dish or bowl, blend cornflour with rice wine; stir in lemon juice, soy
sauce, chillies, ginger and garlic. Blend and stir in chicken pieces to coat. Cover and
refrigerate to marinate for 3 to 4 hours.
2. In a wok or large frying pan, toast the sesame seeds over medium heat, shaking
the pan until the seeds are a golden brown colour. Remove seeds and set aside.
3. To same wok or frying pan, add sesame oil and vegetable oil and heat slowly.
4. Drain chicken, reserving marinade, and stir-fry in wok a few pieces at a time, until
browned. Remove chicken with a slotted spoon and set aside.
5. Add mushrooms and green capsicum to same wok or frying pan and stir-fry for 2
to 3 minutes. Add the spring onions and stir-fry 1 minute more.
6. Return chicken to pan, together with reserved marinade, and stir over medium
high heat for another 2 to 4 minutes, or until the ingredients are evenly coated with
the sauce. Sprinkle toasted sesame seeds on top and serve immediately.
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