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Eating a healthy balanced diet is just one of the many ways that you can make living with MS easier. Other practical ideas for dealing with MS can be found in the back issues of Day by Day (1 ; 2). If you have any of your own hints and tips that you would like to share with other people with MS or their carers, why not let us know.

COOKING FOR HEALTH AND FOR PLEASURE

Here are some ideas for tasty but easy-to-prepare dishes which are low fat and nutritious.

Spinach and Shallot Dip with Fresh Vegetables
Roasted Red Pepper, Garlic and Potato Soup
Barbecued Chicken in Lime Chilli Marinade
Banana and Pear Soy Drink

SPINACH AND SHALLOT DIP WITH FRESH VEGETABLES

This simple starter provides an easy source of vitamins and fibre.

Serves:

Fat content:

6.9 g per serving

Preparation time:

1 hour

Calories:

218 per serving

Ingredients

For the dip:

100g shallots
1 teaspoon olive oil
500 g spinach
400 g low-fat cheese
125 ml low-fat sour cream
1 teaspoon fresh thyme, chopped

2 teaspoons fresh parsley, chopped
1 tablespoon lemon juice
½ teaspoon sugar

Vegetables:

1 bunch asparagus
1 small fennel bulb
1 medium yellow pepper

1 medium red pepper
1 medium courgette
1 medium carrot

1. Finely chop shallots. Heat oil in a non-stick pan and add shallots, cook, stirring until tender. Chop and add spinach, stirring until most of the liquid has evaporated.

2. Leave mixture to cool, then add cheese, sour cream, herbs, lemon juice and sugar and process until smooth.

3. Cover and refrigerate for 3 hours. (The dip can be eaten immediately but the flavour will improve over time).

4. Add asparagus to a pan of boiling water. Drain immediately and rinse under cold water and drain well.

5. Chop the other vegetables.

6. Serve dip in a side bowl on a large plate. Decorate plate with vegetables.

ROASTED RED PEPPER, GARLIC AND POTATO SOUP

This is a wholesome and tasty soup - don't be put off by the amount of garlic!

Serves:

Fat content:

1.4 g per serving

Preparation time:

1.5 hours

Calories:

191 per serving

The soup can be thinned with some water if desired, and is suitable for freezing.

Ingredients

1 medium bulb garlic
2 medium leeks
250 mL water
4 medium potatoes

2 teaspoons fresh thyme, chopped
1 L vegetable stock
2 tablespoons finely chopped fresh chives
2 large red peppers

1. Bake the whole, unpeeled garlic, uncovered, on an oven tray in a moderate oven (gas mark 4, 180°C) until garlic is soft (about 50 minutes).

2. When cool, cut garlic in half and carefully squeeze out pulp.

3. Slice leeks and place in a large pan with the water. Bring to the boil, and stir until water has evaporated.

4. Chop potatoes and add to the pan with garlic, thyme and stock.

5. Grill peppers whole, turning occasionally until skin blisters and blackens. Leave to cool in a small plastic bag, then remove skins. Keep any juices.

6. Blend and process peppers and juices with potato mixture until smooth and strain through a sieve. Return to pan and heat.

7. Serve, sprinkled with chives.

BARBECUED CHICKEN IN LIME CHILLI MARINADE

This easy-to-prepare chicken dish has quite a bite to it - you can use less chilli if you wish.

Serves:

Fat content:

4.4 g per serving

Preparation
time:

15 minutes
(marinade for minimum 30 min)

Calories:

186 per serving

You can prepare this a day in advance and refrigerate it to improve its flavour.
Suitable for freezing.

Ingredients

4 skinless chicken breasts cooking oil
Lime chilli marinade
80 mL lime juice 1 clove garlic, crushed 2 teaspoons grated fresh ginger 1 tablespoon low-salt soy sauce 1 small fresh red chilli, finely chopped 2 spring onions, chopped
Garnish
2 tablespoons fresh coriander, chopped 1 lime

1. Flatten chicken breasts with a mallet to an even thickness.

2. Combine all marinade ingredients in a bowl.

3. Add chicken to the marinade, cover and leave for 30 minutes or overnight.

4. Drain chicken. Heat barbecue or griddle pan, coat with a little cooking oil. Add chicken and cook for about 25 minutes, until tender. Baste with marinade twice during cooking.

5. Sprinkle with fresh coriander and decorate with lime quarters.