Rx Meals

Prescription Meals

Many of the recipes found on the Rx page are written in a skeleton format that provides ratios of ingredients and lets you choose the specific constituents. This allows for substitutions for allergies, taste preferences, budgets, variety and convenience. These meals are not intended to replace prescription drugs but instead be taken along side. Though, if a healthy diet is adopted it is possible to lower the dose of some medications and even be taken off of them entirely. These are decisions that you and your doctor will have to make together based on lab work and physical examination. Some medications are required to be taken for the duration of one's life but these individuals can still benefit from a whole foods plant based diet. Preventing chronic disease, despite other medical conditions unrelated to diet, is still important and attainable for all. If you have special dietary restrictions related to kidney failure, food and drug interactions, chewing or swallowing difficulty I ask that you honor those. If you have any dietary questions you can email me directly or speak with a registered dietitian in your area. Do not seek nutritional advise from self proclaimed nutritionists, as they are not qualified to give medical nutrition therapy.

Breakfast

Many breakfast options are centered around foods very high in refined carbohydrates and low in nutrients. The lack of fiber and high glycemic index can cause a spike followed by a dramatic drop in blood sugar also known as a 'sugar crash." Breakfast cereal, doughnuts, bagels, muffins, cinnamon rolls, waffles and pancakes are all examples of these physiologically disappointing morning staples. This can leave you feeling sluggish and craving more high calorie foods. This vicious cycle can eventually lead to weight gain and chronic disease such as heart disease and diabetes. Choosing foods high in fiber, micronutrients, complex carbohydrates and protein can help prevent this destructive chain of events. Fruits, eggs and whole grains provide all of these essential nutrients. As cliche as it is, breakfast is the most important meal of the day because it influences your performance, other food choices throughout the day and prevents overeating later in the day.

Grains and Legumes

Many times whole grains are viewed as a starchy filler and are almost an after-thought in meal planning. Although there is nothing wrong with a whole grain accompanying other food, it may be time to change our long standing paradigm. Whole grains offer protein, complex carbohydrates and fiber. When these macronutrients are eaten in combination they can help ensure blood sugar levels remain stable and prolong fullness. Pairing whole grains with legumes ensures an equal balance of all nine of the essential amino acids needed to synthesize the body's 24,000 (give or take a few thousand) functioning proteins. Both legumes and grains are accompanied by an array or vitamins, minerals and phytochemicals making them disease fighting gems. It's hard to imagine that these little kernels can provide such medicinal power, especially after the villainization of carbohydrates and gluten. However, the evidence based verdict is in and it recognizes grains and legumes in their whole form, as a functional food able to prevent and reverse disease. Besides meeting the body's nutrient needs, whole grains act as a blank canvas for an unlimited combination of textures, flavors, and additional nutrients provided by other whole foods.

Soup

There are absolutely no limit on the combination of flavors, textures and colors provided by foods that grow from the earth. One wonderful culinary destination for these medicinal foods is in a soup pot. The superior choice of stock is vegetable. This is the least likely to be contaminated with heavy metals, most environmentally friendly, generally supports biodiversity and sustainable agriculture. Ingredients routinely added to soups as a flavor base include carrots, onion, and celery, otherwise known as mirepiox. Incorporating legumes and whole grains creates a more filling and satisfying soup, while providing additional disease fighting micronutrients. Choose several other vegetables for color, flavor and increased nutrient density. Frozen vegetables can be used instead of fresh without the sacrifice of taste or nutrient content. This is especially true when certain produce is not in season. Vegetables that are frozen are picked at peak ripeness and have reached their nutrient potential. "Fresh" produce that is shipped hundreds of miles are picked prematurely and are lower in vitamins, minerals and phytochemicals. Soups are also great to make in large batches and freeze for a convenient meal.

Stir Fry

Stir fry dishes are another low calorie way to take advantage of all the health promoting nutrients found in a variety of whole plant foods. By rotating the combination of vegetables these savory dishes allow for the incorporation of unique tastes, colors and textures as well as nutrient dense foods. Eating stir fries are a wonderful away to reach the required serving of vegetables which is wonderful. Asian flavors offer a mosaic of sweet, sour, salty and heat. Unfortunately, the American version of Asian foods are loaded with MSG, high fructose corn syrup, other added sugars, preservatives as well as excessive salt and calories. Many of these additives have been found to disrupt gut bacteria populations, increase blood pressure, and interfere with neuro-transmission (MSG) causing an array of health problems. To avoid these unnecessary additives it is best to make your own sauces and marinades. Many sauce recipes contain a long list of unfamiliar ingredients. However, with a little creativity it is possible to have our favorite foreign flavors using common ingredients without the additives. The recipes listed here use familiar ingredients found in most grocery stores yet still provide enjoyable exotic tasting meals.

Snacks, Sides and Desserts

Hunger in between meals is inevitable and snacking can play a major role in disease onset or prevention. It is possible to satisfy your cravings while also increasing your intake of disease fighting plant foods. Snacks that are high in refined sugars offer instant relief from hunger but is short lived and physiologically disappointing. Many convenient snacks that are highly processed cause drastic fluctuations in blood sugar levels, are low in nutrients, high in calories and contain undesirable additives. Controlling blood sugar and calorie intake is important in both weight management and disease prevention. The most ideal snacks include complex carbohydrates, protein and even fat. When these macronutrients are eaten in combination they can help ensure blood sugar levels remain stable and prolong fullness. Snacks that include foods such as whole grains, legumes, nuts or avocados provide high quality sustenance and prevents hunger in between meals. Having healthy eats prepared in advance is an excellent strategy to curb the appetite with high quality foods, avoid last minute nutrient poor choices and prevents over eating.