From the Archives - Fall 2003 Issue of Lupus Now
Healthy Harvest: Make mealtimes easier on everyone with these quick and healthy recipes
We all know that the immune system is the body’s way of fighting off foreign invaders, like bacteria, viruses and allergens. In people with lupus, the immune system works overtime. But it’s still important for you to eat well and keep the immune system as healthy as possible.
The list of nutrients necessary for a healthy immune system is a long one, including protein, vitamins, fatty acids and a variety of minerals. But overloading these nutrients is not advisable—and could even be hazardous to your health. Stick to the recommended daily allowances (RDA). And try to get most of your nutrition from dietary sources, rather than from supplements.
The following recipes are from Power Nutrition for Your Chronic Illness by Kristine Napier, M.P.H., R.D.
Sole and Asparagus in Raspberry Chive Sauce
Even non-fish eaters will love this dish, thanks to its bold flavor that mixes raspberries, orange juice and chives. Serves 4.
1 Tbsp olive oil
1 pound fresh or frozen sole, cut into four pieces
1 pound fresh asparagus, ends broken off and sliced diagonally into 1-inch slices
1 1/2 cups fresh or frozen raspberries (thawed)
2 to 4 Tbsp orange juice (depending on #hickness of sauce desired); start with 2 Tbsp
1 Tbsp white wine vinegar
1 tsp granulated sugar
1 Tbsp orange zest
4 Tbsp chopped chives
1. Heat olive oil in large non-stick skillet #ver medium heat. Add sole and asparagus pieces. Cook about 5 to 7 minutes.
2. Meanwhile, mix remaining ingredients #n food processor or blender. After fish and asparagus have cooked 5 to 7 minutes, reduce heat and pour sauce over top. Cover and simmer 3 to 4 minutes, then serve.
Per serving: 194 calories; 25 g protein; 14 g carbohydrate; 6 g fiber; 5.3 g fat; 0.8 g saturated fat; 94 mg sodium.
One-Pot Chili
This chili is spicy enough to be interesting, yet mild enough for sensitive stomachs. If you like it hotter, just add more chili powder. This recipe makes three quarts. Serve it to a crowd, or freeze the leftovers. Serves 10.
Vegetable oil spray
1 pound ground sirloin
2 onions, chopped (about 2 cups)
2 stalks celery, chopped (about 1 cup)
Two 16-ounce cans dark red kidney beans
One 28-ounce can no-salt-added crushed tomatoes
One 14-ounce can no-salt-added whole tomatoes
2 tsp sugar
1 tsp dried sweet basil
1 tsp dried oregano
1 Tbsp chili powder
1 tsp salt
1 Tbsp garlic powder
1/4 tsp ground black pepper
1. Spray bottom of heavy soup kettle with vegetable oil spray. Add ground sirloin and chopped onions, and brown on medium heat.
2. Add remainder of ingredients. Reduce heat and simmer covered for 45 minutes, allowing flavors to reach their peak.
Per serving: 241 calories; 18 g protein; 32 g carbohydrate; 11 g fiber; 5 g fat; 1.7 g saturated fat; 289 mg sodium.
Creamy Breakfast Barley with Bananas and Dried Cranberries
For a super-fast breakfast, prepare this meal the night before. Just add 1/4 cup of milk and reheat in microwave. Serves 1 (may be doubled).
1/4 cup medium barley, uncooked
1 cup skim milk
1 tsp brown sugar
2 Tbsp dried cranberries (craisins)
1/2 tsp vanilla
1 banana, sliced
1. Combine barley, milk and brown sugar in heavy saucepan. Simmer over low heat for 30 minutes.
2. Add cranberries; simmer an additional 15 minutes.
3. Remove from heat; stir in vanilla and sliced banana. Serve immediately (or refrigerate to reheat later).
Per serving: 408 calories; 15 g protein; 85 g carbohydrate; 11 g fiber; 2 g fat; 0.7 g saturated fat; 135 mg sodium.