The Candida Diet 2

 

This is further to my previous post…..

I have recently realized that interchanging my existing Lunch and Dinner menus would be a better idea. There are two reasons behind this;

1) Eating meat should be better during lunch as it takes time to digest, and it is recommended to eat concentrated protein meals, esp meats, during 11 am and 2 pm, as per Body ecology diet. Dinners are better off with an all vegetarian dishes and grains, which are properly cooked. It’s easier on our detox organs that way.

2) The whole family eats together at Dinner and they can relish more of Indian food, when they are  together.

I have made another change in the diet…..removed most of the flours, except little bit of chickpea flour as binder, sometimes. The reason behind this change is that, when we buy ready made flours, the grains are not soaked before grinding, which renders it difficult to digest, due to the presence of Phytic acid. Soaking the grains removes Phytic acid and hence the grains become more digestible. I generally soak my Millets and Quinoa for 12 hours, before cooking them. So, no more Rotis and Pooris!! My children and husband are obviously not happy about it, but they are compelled to eat as per the new diet rules…….I have just put my foot down!! Although I have promised them that they will get their Indian breads once in a while, on special occasions.

My new diet plan looks something like this now…….

7:30 am: Breakfast: Eggs + Veggies (variations in the sauce for stir fries) OR a single dish made with eggs and veggies+ Green smoothie (See my grain free breakfast posts)

There are some days when my folks want to eat grains in the Breakfast. Menu then changes as Quinoa and veggies upma/pulao and a smoothie, instead of eggs.

10:30 am: Snack 1: Flavored Almond milk  or a dessert made with almond milk and a veggie( I usually make Bottle Gourd kheer/halwa, Carrot kheer/halwa).

12:30 pm: Lunch: A veggie soup (you may use bone broth instead of water, for the soup) + Grilled Chicken or fish or any other chicken or fish main dish + stir fried veggies without any sauce + Raw salads (I generally make shredded salads with cucumber, carrots and radish, and an Apple cider vinegar/olive oil dressing)

3:30 pm: Snack 2: Veggie cutlets, Savoury veggie pancakes or savoury muffins + herbal tea

6:30 pm Dinner: Boiled millets + thin Daal soup with veggies or greens + 2 types of veg dishes (contains at least 4-5 types of veggies)

BED stage 1 dinner

9:00 pm: Snack 3: (In case my kid stays awake till then; and otherwise for other folks in my house): An all vegetable soup like onion soup, Bottle gourd/Zucchini/squash/pumpkin soup, etc. One may choose to give bone broth soup too at this time. It is so very healing!!!

The MCT oil or VCO is of course an integral part of every main meal as mentioned in my previous post.

Hope this simplified version of our meal plan will make life a little easier for all my fellow moms. I will try to post the recipes of all dishes I make. Please give me some more time. We are moving to a new place and it may take some time for me to get back on track. Till then please give your suggestions and comments. I will try to incorporate all in my following posts.

Grain free breakfast (B.E.D compliant)

Grain free breakfast 8

In my quest of learning Paleo dishes, I had bought several book written by various authors. In the lot there was a book called Amazing Paleo Diet recipes designed for kids, written by Shae Harper, which is my favorite. It has simple and doable recipes, which I like for my kid. He loves it when food is served in style but also loves Indian flavors!! Hence, I had to tweak the recipes a little bit, but believe me, they taste really yumm…

Here is an adaptation of the paleo casserole with my kid’s taste in mind……another variation of grain free, egg and veggies breakfast, served with a green smoothie. Although it uses a little bit of coconut milk and almond meal, I call it a BED compliant meal because the amounts of other proteins is way too less than the egg.

The Casserole

Ingredients

Eggs – 3 large

Coconut milk – 3 tbsp

Almond meal – 1 tbsp

Salt – to taste

Pepper – to taste

Dill leaves (dried) – 1 tbsp (optional; you can use finely chopped Coriander leaves instead)

Peeled and crushed garlic – 1 tsp

Peeled and minced Ginger – 1 tsp

Chopped vegetables of choice – 6 cups

Coconut Oil – 1 tbsp + for greasing the ramekins

Method

  • Beat eggs in a bowl, add coconut milk, almond meal, salt, pepper and dill leaves. Beat thoroughly and keep aside.

grain free breakfast 1

  •  Heat coconut oil in a pan and add ginger, garlic and saute. Add the vegetables and saute on medium low heat till cooked. Add salt and pepper to taste, mix and keep aside. You may add coriander leaves at this point.

Grain free breakfast 3

 

  • Preheat oven at 200 deg C. Grease the ramekins and scoop out the cooked and cooled veggies into them.

Grain free breakfast 5

 

  • Pour the egg mixture and transfer to the preheated oven. Bake at 200 deg C for 25-30 minutes, or till the top browns lightly.

Grain free breakfast 6Grain free breakfast 7

  • release the edges with the help of a sharp knife and flip over the serving plate.

The Green smoothie

Ingredients for 1 serving

Cucumber – 1 medium (peeled and chopped)

Baby spinach – 7-8 leaves (you can use any other leafy veggie too)

Celery – 2-3, 2″ sticks chopped

Mint leaves – 2 sprigs (leaves removed)

Apple Cider vinegar – 1 tsp

Sea salt – as per taste

Water – 1/2 cup

Method

  •  Place everything in a high speed blender and blend till smooth.
  • Serve with your favorite egg and veggie breakfast!!

You can also use a tomato in your smoothie and omit the apple cider vinegar, but I try to limit tomato, as it causes hyper acidity in my kiddo.

Bottle gourd kheer / Gheeye ki kheer / Lauki ki kheer

lauki ki kheer 2

 

Gheeye ki kheer is one of the famous delicacies of North India and is eaten during fastings, as it does not contain any grain. I remember eating this dessert for the first time, at my cousin’s place in Delhi. His wife is an expert cook and had served us this yummy dish after dinner, even after spending a hectic day at office. I will never forget this kind and loving gesture of hers.

While doing a grain free diet and especially following B.E.D principles, there are very few Indian desserts that we are left with. Kheer or Payes is a very important dish for Bengalis as it is made for every special occasion. So, I had to come up with an alternative. So here it is……a B.E.D. compliant, grain free Indian dessert.

Ingredients

Bottle gourd / Gheeya / Lauki – 1 medium (peeled, core removed and grated) it yields approximately 2-3 cups of grated stuff

Water – 1 tbsp

Ghee – 1 tbsp

Bay leaf – 1

Nut milk – 500 ml (made with 1 cup of almonds and 8-10 cashewnuts)

Cardamom powder – 1/2 tsp

Saffron – 3-4 strands (soaked in 1 tbsp of warm water)

Granular Xylitol (Birch Xylitol) – 4-5 tsp or as desired (alternatively stevia as per taste)

Chopped almonds and pistachios for garnishing

Method:

  • Place grated bottle gourd, 2 tsp Xylitol and 1 tbsp water in a pressure cooker and cook till the first pressure release. Cool and keep aside.
  • Heat ghee in a saucepan, add the bay leaf and add cooked bottle gourd along with its water.
  • Stir continuously till the water evaporates completely and ghee is released from sides.
  • Add the nut milk and stir continuously, scraping the bottom of the saucepan, so that the milk does not get burnt.
  • As the milk thickens to the desired consistency, add the saffron and remaining xylitol, and adjust sweetness.
  • Add the cardamom powder, stir and remove from heat.
  • Serve warm or cold as desired, garnished with chopped almonds and pistachios.

This recipe can serve 3-4 people depending upon the serving size. It is advisable to serve small portions as it is very rich and contains xylitol too, which should not be consumed in high amounts at a time. I have recently come to know that people with Candida issues should limit their xylitol consumption to 1/2 to 1 tsp per day, if at all they want to, as it may lead to severe herxing due to too much detox. You can also try using Lakanto, if you get hold of it. I have heard it is very good in baked products, hence assume it would be good in cooked Indian sweets too. I do not like stevia in cooked dishes. It tastes disgusting, but my kiddo doesn’t mind much.

 

Basic Almond milk or nut milk

Almond milk is a very tasty and healthy substitute of dairy milk. You can add the flavors and sweetener of your choice and drink it, and it is very handy for making yummy desserts too. The drinks I like (rather my kid likes) are Saffron-cardamom milk and the famous Thandai. Sometimes I also make Vanilla milk, whenever I get organic vanilla pods (which is not very easily available here). I will post the recipes of flavored drinks later, with pictures. I also use this almond milk for making Kheer and Halwa, the recipes of which are coming up soon!

So, here’s the basic Almond milk recipe (ridiculously easy…..)…….

Ingredients:

Organic Almonds – 1 cup (Soaked overnight in drinking water)

Drinking water – 3 cups (at room temperature)

Tools required:

  1. A High speed blender
  2. A large bowl
  3. A clean Muslin cloth for straining (wash with drinking water and squeeze. This makes the straining easier.
  4. A spoon
  5. A clean glass container with lid for storing the almond milk.

Method:

  • Add soaked and drained almonds and water to the blender and blend for 3-4 minutes.
  • Almond milk 1
  • Pour the contents into the bowl lined with muslin cloth.
  • Almond milk 2
  • Stir with the spoon till most of the milk is drained into the bowl.
  • Gather the muslin cloth and squeeze out the remaining milk as far as possible.
  • Transfer this milk into the glass container, put the lid and store in the refrigerator for 2-3 days.

Almond milk 3

And….what do you do with the Almond meal that is left over? I generally use it for grain free casseroles and as a filler for grain free veggie cutlets, meatloaf, etc.

I sometimes sneak in a few Cashew nuts, while soaking the Almonds. This ensures good thickening of milk while heating and is especially suited for making desserts.

Coming up is one of the desserts, made of Almond milk and a vegetable, which I make once in a while, when my kiddo craves for sweets.

 

 

Millet Idli

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There is nothing great about making Millet Idli. You just need to replace rice with millet and voila!!! The only issue with me is that I try to follow BED and hence have to minimize the use of lentils. Also I try to add some vegetable in the batter so that the amount of starches in each idli are proportionately reduced. Last Sunday, I had made these vegetable-millet idli with Brinjal Chutney, and it was loved by everyone in the house. The recipe I followed was like this……

Ingredients

Little millet brokens – 2.5 cups

Split Urad Daal – 1/2 cup

Fenugreek seeds – 2 tsp

Salt – as per taste

Shredded vegetables (Green beans, Green peas, Carrots, cabbage, a small piece of ginger and green chilies as per taste) – 3 cups

Coconut oil – for greasing the Idli moulds

Method

  1. Soak millet, Urad daal and fenugreek seeds separately in enough water for at least 8 hours.
  2. Thoroughly wash millet and daal, drain and keep aside.
  3. Grind Daal with fenugreek seeds (alongwith its soaking water) to fine paste.
  4. Grind the millet to a coarse paste.
  5. Mix the pastes together and add salt as per taste.
  6. Keep this paste covered overnight to rise.

IMG_20140706_075941377

7. Add the shredded vegetables and adjust salt. Mix and keep batter for 15 minutes till you prepare for steaming the Idlis.

IMG_20140706_092110253IMG_20140706_092148701

8. Grease the Idli moulds with coconut oil and place the batter in them. Steam till cooked and serve hot with your favorite chutney or Sambar.

IMG_20140706_092620654_HDR

I usually avoid Sambar as it will add to the lentil content of the meal. Any vegetable chutney should be fine. I admire people from Andhra Pradesh……..they are chutney experts. They will come up with so many ideas!!

Green peas soup

 

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This is a simple green peas soup with very few ingredients. This is an alkaline soup, as it contains fresh green peas and coconut milk. you can vary the ingredients as you like….I am just giving a basic recipe here. I would like to use some sea vegetables like kombu in my stalk, so that the nutrient value would increase manifold. But sadly we do not get that in India. So I make these soups with whatever I get here.

Ingredients

Fresh Green peas (shelled)  – 300 gm (You may also like to use other alkaline veggies as per your choice)

Water – ½ cup (for peas)

Salt – as per taste

Black pepper powder – as per taste

Coconut milk – 2 tbsp

Coconut cream as required for garnishing

Tapioca starch or arrowroot – 2 tsp (dissolved in ½ cup water)

For the stock

Water – 6 cup

Celery (chopped) – 1 cup

Cucumber – 1 small (chopped with skin)

Ginger – 1” pc (julienned)

Onion – 1 medium (chopped)

Garlic – 3 cloves (crushed)

Bay leaf – 1

Method

1)      For preparing the stock, add all the ingredients (under the heading) in a deep saucepan. Bring to boil and then simmer for an hour.

2)      Remove from heat, cool, discard bay leaf and blend in a mixer. Strain and reserve the stock for use in the soup.

3)      Add ½ cup water in peas and cook in a pan till done.

4)      Cool and grind the peas to a fine paste, adding some of the stock little by little.

5)      Add the remaining stock and peas paste together in a deep saucepan and bring to boil.

6)      Add salt, pepper powder and starch, mix and simmer for 2-3 minutes.

7)      Add coconut milk, mix and simmer for another minute.

8)      Serve hot. Garnish the soup with coconut cream, once served in the bowl.

We love to drink this soup with dinner, as it quite filling and hence we tend to eat less of solid food. I have never used bone broth to make this soup, but if you are particular about bone broth with every meal, you may try making with that instead of veggie broth or stock.

 

Chicken Meat Loaf – Grain free

Chicken meatloaf

When I was young, my mother bought a Sumeet Mixie, with which came a recipe booklet. The mixie also had a meat mincer blade and hence there were many minced meat recipes in the booklet…….one of which was Meat loaf. That picture was always there in my mind till I finally made this chicken mince meat loaf. I was more attracted towards that boiled egg embedded in the loaf, which looked so very pretty!!

Meat loaf is not a regular Indian food, but the experiments of grain free meals, led me to this dish. I searched the net and found many recipes. I picked up ingredients and methods from various websites and finally created this……

Ingredients

Chicken mince – 600 gms (I usually wash chicken breast, pat dry, cut in smaller pieces and then mince in my food processor. I feel it is necessary to have low moisture in the raw mince mixture…..the loaf will come out juicier this way)

Almond meal (I grind at home) – 3/4 cup,

Raw eggs for mixing in the dough – 2 nos

Hard boiled eggs (the ones you see inside) – 3 nos

Whatever herbs you have at home….dried or fresh – I used dried parsley and rosemary

salt as per taste

spices I used:

garlic powder – 1/2 tsp

ginger powder – 1/2 tsp

Cloves powder – 1/4 tsp

Nutmeg powder – 1 pinch

cinnamon powder – 1/4 tsp

little olive oil for greasing and basting.
Method

  1. Mix all the ingredients except boiled eggs and olive oil, to make the dough. Keep it covered in the fridge for at least 1 hr. Mix again thoroughly.
  2. Preheat oven at 180 degrees Centigrade, grease a baking dish, spread half of the mixture (4″ width approx) on the bottom of the baking dish.
  3. Place hard boiled and peeled eggs, lengthwise, on the spread dough.
  4. Spread the rest of the dough on top and use greased hands to smoothen out and form a shape like a loaf.
  5. If you have space around the loaf, you can fill it with diced veggies of choice, and sprinkle salt, pepper and little olive oil.
  6. Bake this for approx 30 minutes and check with a toothpick for being done. Take out and let cool to room temp.
  7. Slice with a sharp knife and enjoy with ketchup, lots of raw salads and the baked veggies!!

This is our grain free dinner once in a while. If you are following BED, you can serve some cultured veggies along with this loaf too, so that it is digested well.

Grain free breakfast

BED breakfast

The best grain free breakfast that comes to my mind is Egg and vegetables. I try to vary the preparations so that my folks look forward to eating them. The usual proportions are 1 egg with 2 cups of vegetables. It is not rocket science, just a little creativity, which leads to good looking and tasting breakfast. Today I had made this stuffed Red bell pepper with stir fried Broccoli.

Ingredients

Egg – 1 no.

Red Bell pepper  – 1 no.

Green peas (steamed) – 2 tbsp

Green beans (finely chopped)- 2 tbsp

Onion (Finely chopped) – 1 tbsp

Salt – to taste

Crushed Black pepper – to taste

Dried Basil – 1 pinch

Broccoli florets – 1 cup, steamed till the colour changes to bright green

Garlic – 2 cloves, crushed

Olive oil – 3 tsp

Method

  1. Heat 2 tsp olive oil in a pan and add crushed garlic. Fry the garlic till it loses its rawness.
  2. Add steamed broccoli and stir fry on high heat for 2 minutes.
  3. Add salt and crushed black pepper, toss and remove from heat. Keep aside. I could have added a thick coconut cream sauce in it to make it tastier, but chose not to do that today and keep it rather simple!!!
  4. Cut the top of Red bell pepper, to make a bowl out f it.
  5. Remove seeds, sprinkle salt and microwave for 2 minutes.
  6. Chop the discarded portion of bell pepper and keep aside.
  7. Beat egg till fluffy and add little salt. Keep aside.
  8. Add the remaining 1 tsp oil in the same pan.
  9. Saute onion in it till it turns pink.
  10. Add steamed green peas, beans and chopped bell pepper. add little salt, Black pepper and basil.
  11. Saute till the veggies are done.
  12. Fill the veggies in the bell pepper bowl and pour the beaten egg into it.
  13. Cook in the microwave for 3-4 minutes or till the egg is fully cooked. You can also cook this in the steamer or oven, as you like it……
  14. Serve the stuffed bell pepper with Broccoli on the side. An all veggie smoothie could be a good drink to serve along, for a filling breakfast.

Many people do not like to cook in the microwave, but I do that once in a while as it saves lot of time. you may chose to use your oven instead!!!!

Millet Biriyani – Veg

Millet pulao

Millets have become a good substitute for rice in my household. We eat it boiled and strained with most of the vegetables and dal, with which we used to eat steamed rice. I also make upma with millets and it comes out very tasty, just that the grains are a little bigger than the normal rava. Yesterday I tried making Biriyani with it and it became an instant hit. I followed my recipe of Sabj Biriyani with slight modifications. I had very few veggies so I used them, you can use any number of veggies, as per your choice. The recipe I followed was….

Ingredients

For the sabji

Cauliflower – 1 head, cut in medium sized florets

Carrots – 3 large, peeled and cut in thick discs

Green peas – 1 cup

Onions – 2 medium, thinly sliced

Ginger-garlic paste – 1 tsp

Garam masala – 1 tsp

Ghee – 2 tbsp

Green cardamom – 2-3

Cloves – 4-5

Cinnamon – 1″ stick

Star anise – 1 flower

Bayleaf – 1

Caraway seeds (shahjeera) – 1/2 tsp

Whole black pepper – 8-10

Green chili – 1, chopped

Coriander leaves – 2 tbsp, finely chopped

Saffron – 4-5 strands, soaked in 1 tbsp warm water

Coconut milk – 1/2 cup

Water – 2 tbsp

Salt  – as per taste

For preparing the millet

Millet – 1 cup, Soaked for 2-3 hrs, washed and drained. I use little millet whole or broken, whatever I get!!!

Water – 4 cups

Salt – 2 tsp

Star anise – 1 flower

Cinnamon – 1″ stick

Olive oil – 1 tsp

Method

  1. Prepare the millet first…..Boil water in a deep pan with salt, oil and whole spices.
  2. Add soaked millet and cook till done. take care not to overcook, or else it will be a disaster.
  3. Drain the cooked millet through a sieve, transfer to a plate and fluff up. Keep aside to cool.
  4. Now we’ll prepare the Sabji…..For that, steam the cauliflower florets and carrots, till they are half done.
  5. Heat ghee in a deep pan, add the whole spices and fry till you get the aroma. take care not to burn them.
  6. Add Onion slices and saute till brown
  7. Add the steamed veggies and saute till you see a few brown spots on cauliflower.
  8. Add peas and ginger-garlic paste. Saute till you get the aroma!!
  9. Add salt, 2 tbsp water, coconut milk and garam masala. mix and let cook for 7-10 minutes on medium low heat, stirring occasionally. There should not be any gravy left.
  10. Now add the prepared millet to this Sabji, as an upper layer. Top it with coriander leaves, chopped green chilies and finally saffron.
  11. Cover and simmer for 7/8 minutes.
  12. Give a stir and mix the Biriyani thoroughly. remove from heat and keep covered for some more time.
  13. Stir again and serve hot with your favorite raita.

You may feel that the amount of vegetables in this Biriyani is too much as compared to the conventional Sabj Biriyani. But Remember this is a BED diet compliant food!!! Enjoy!

Vegetable Paratha

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Since the time we started following the BED diet philosophy, the use of grains have reduced a lot and vegetables have had to be increased. Now, my kiddo loves to eat Indian breads and hence, I keep experimenting with whatever vegetables and legal grains/flours I have, on a daily basis, to make rotis and parathas. This paratha is inspired by the Maharashtrian Thalipeeth and is actually very easy to make. It’s healthy as it requires very little oil and has a lot of veggies.

The recipe goes like this…..

Ingredients

Finely shredded chayote or bottle gourd – 1 cup (tied in muslin cloth, pressed and juice removed)

Finely shredded cabbage – 4 cups

Finely shredded carrots – 1 cup

Finely chopped coriander leaves – 2 cups

You can use whatever veggies you want. There’s no rule here!!

Buckwheat flour – 1 cup

Millet flour – ½ cup

Chickpea flour – 2 tbsp (optional)

Salt – as per taste

Turmeric powder – 1 tsp

Sesame seeds – 1 tbsp

Nigella seeds – 1 tsp

Coconut oil – 1 tbsp for the dough and as required for greasing the parathas while roasting

To grind together

Red lentils – ½ cup (soaked overnight)

Ginger – 1” piece

Green chilies – 2-3 or as per taste

Method

1)      Line the steamer with a muslin cloth and put cabbage and carrots in it. Steam for about 10-15 minutes.

2)      Remove the veggies from the steamer, cool and press the juice out, by tying the cloth and pressing. Keep aside. You can use the vegetable juices while making your side dish like any curried vegetable dish.

3)      Grind the ingredients which are to be ground.

4)      Mix the other vegetables and all other ingredients in a large bowl, and make a soft dough.

5)      Rest it covered for 10 minutes and knead again.

6)      Divide in 8 equal parts and make smooth balls.

7)      Heat a skillet and keep the ball at the centre. Grease your hand with coconut oil and spread the dough ball on the skillet to form a round paratha. Make a hole in the centre.

8)      Sprinkle oil on top of the paratha and also in the hole.

9)      Cover and cook on low heat for 5 minutes, till the lower side browns up.

10)   Uncover, flip and cook for another 5 minutes, till the other side too browns up.

11)   Remove from the skillet and serve hot with your favorite curry.

My husband and older son love Alu-tamatar ki sabji (Potato and tomato curry) with this. But me and DS eat it with whatever chutney we have at home or coconut yogurt raita!!