Cooking for Metabolic Syndrome (X)

The diet to prevent Diabetes and Cardiovascular Disease.

Written by Vivienne Savill
Naturopath and Registered Nurse
Reg Nurse, Adv Dip Nat, BH Sci (Comp. Med)

Overview

A Low Reactive or Elimination Diet is an eating program that takes away the highly allergenic types of food, thus giving your body a rest and a chance to identify specific food intolerances. The diet is undertaken for a short period of time only, whilst food intolerances are identified. If the diet and the Challenge identify problem foods however, you may need to avoid some foods indefinitely. Many people have intolerances, but the symptoms are often so subtle, they do not realize they have a problem. For example, some people might put up with sneezing after eating, or think it is normal to have some aches and pains.

Table of Contents

• What is Metabolic Syndrome?
• What is the cause?
• How do you know if you have Metabolic Syndrome?
• Clinical symptoms
• What is hyperinsulinaemia?
• Eating right
• How does abdominal fat affect the way my body works?
• Diet Pyramid
• What can be done to improve Insulin Resistance?
• Undesirable foods
• Carbohydrate content of foods
• Good fat and bad fats
• Protein content of foods
• Working out protein intake
• Foods that help you improve & retain cardiac health
• Shopping list
• Conversion Table
• 15 day Food Plan
• 158 Recipes (see below)

Recipes

Breakfast

Fruit blended shake
Gourmet Spinach and Eggs
Creamy mushrooms
Egg Omelettes Galore
Chocolate shake
Capsicum with cheese
Egg Nog
Oatmeal Gruel
Boiled Eggs
Cinnamon Pancakes
Curried egg
Ham Steak, Melted Mustard Cheese
Baked ramekin eggs
Tofu Scramble
Peanut Butter Eggs
Berry Jam
Good old bacon & eggs

Soup

Creamy Avocado Soup
Miso Soup

Vegetables

Cabbage and bacon fry
Tangy Eggplant
Cauliflower with Avocado Dressing
Vege Parcels
Caulif, Wasabi & Avocado Sauce
Herb & Vege Parcel
Vegetables in curry
Ratouille
Creamy Broccoli and Mushrooms

Lunch

Protein Salad
Salmon Cheese Ball with Vege Dippers
Individual Quiche Muffins
Nutty Tofu Burgers
Egg Rollup Japanese Style
Tofu Kebabs
Chicken Stuffed Avocado Shells
Ham or Beef Roll Up
Hot Brunch Pie
Ham Steak & Creamy Cheese Sauce
Salmon Salad Wraps
Sesame Chicken Kebab

Salads

Crabmeat Salad
Caesar Salad
Spicy Chicken Salad
Greek Salad
Waldorf Salad
Salad To Go
Walnut & Lime Mushrooms
Coleslaw
Cucumber and Celery Salad
Cauliflower Egg & Bacon Salad
Broccoli Salad
Antipasto
Mushroom, Walnut & Spinach Salad
Quick Salmon & Egg Salad
Mushrooms
Curried egg
Bean Sprout Toss
Avocado and Prawns
Warm Mushroom & Chicken Salad

Sauces, Marinades, Jams and Dressings

Teriyaki Marinade
French Dressing
Walnut Dipping Sauce
Homemade Mayonnaise
Walnut Gravy
Garlic Butter
Tahini Walnut Sauce
Vegemite Roast Gravy
Curry Sauce
Cheese Sauce
Warm Walnut Dressing for Salad
Miso Dressing
Hollandaise Sauce
Bearnaise Sauce
Seafood Cocktail Sauce
Avocado Dressing

Dinner

Mince in Lettuce Leaf Cups
Skewered Lamb
Bacon and Spinach Quiche
Coconut Meat Ball Kebabs
Beef Stroganoff
Rosemary Leg of Lamb, Gravy & Veges
Red Wine Beef Marinade
Carpet Bag Steak
Steak Dianne
Nut Loaf
Satay Beef Stirfry
Egg in a Hole Nut Loaf
Blue Vein Cheese Meatloaf
Seafood Kebabs
Sherried Asian Pork
Stir Fry Chilli Prawns
Stir Fry Beef Asian Style
Oysters in their Shell
Blue Vein Cheese Meatloaf
Bacon & Worcestershire Oysters
Sweet and Sour Chicken
Pesto Oysters
Chops and Walnut Casserole
Simple Baked Oysters in a Shell
Pork Chops with Walnuts
Oysters with Sour Cream Sauce
Walnut Stuffing
Prawns with Feta Cheese
Chicken Indian Curry
Prawns & White Wine Veges
Mince Stuffed Peppers
Fish with White Wine Bernaise Sauce
Beef Burgers in Tomato Gravy
Fish with Bernaise Sauce
Taco
Saucy Fish
Eggplant Lasagne
Garlic Prawns with Cream
Yoghurt Lamb and Eggplant
Quick Lemon Fish
Sukiyaki Beef & Tofu
Prawn, Black Bean & Mushrooms
Blue Vein Cheese & Bacon Stir Fry
Seafood Marinara
Beef Kebabs
Fish with Almond Crumbs

Entertaining

Stuffed Mushrooms
Pancake Bites
Walnut Cheese Balls
Crab Patties
Basil Pesto
Thai Fish Cakes
Zesty Avocado
Stuffed Chicken Legs
Walnut Pâté
Marinated Chicken Drumsticks
Simple Avocado Dip

Dessert

Anti-Ox Jelly
Cranberry Muffins
Soy & Bran Muffins
Icecream Dessert
Chocolate & Cinnamon Jelly
Cream Cheese with Berries & Nuts
Cheese Muffins
Crepes with Strawberries and Cream
Apple Muffins

Drinks

Lime Water
Cinnamon Blood Sugar Teas
Herb Tea
Cinnamon & Ginger Tea
Iced Herb Tea
Chai Cinnamon Tea
Soda Water with Angosturi Bitters
Cinnamon & Black Tea
Cocoa

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