my top 10 best recipes to avoid gout today

BATTLE TO RID GOUT

My Top 10 Best Recipes to

Avoid Gout. Healthy Options for Gout

Laurence Edwards

5/15/2011

Here is your free gift, as promised my 10 Best Recipes to Avoid Gout. What’s so special

about them you ask? Well first you have to read the next page to find out!

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What’s inside?

So here’s your free gift, as promised my 10 Best Recipes to Avoid Gout. What’s so special

about them you ask? Well first thing is they are Vegetarian recipes, which is good. Secondly

they contain all the combinations of foods to get a good balanced meal and limited purines.

You see the secret is first to know what you can and can’t eat, limiting the amount of

protein you have on a daily basis and get good with your portion sizes.

I am not a vegetarian! So I have included a couple of meat dishes to add variety. You can

substitute beef for chicken or whatever takes your fancy. Have a bit of common sense

where the protein is concerned. Your protein portion should be the size of your fist and the

rest of your plate should be Vegetables; Green leafy vegetables are best, for example

Broccoli, Silver beet, Spinach, Bok choi. Get the picture? OK so here you go, I hope you

enjoy them as much as I do and get the most out of them.

Warmly,

Laurence Edwards

1. BBQ Chicken Pizza

This easy barbecue chicken pizza uses barbecue sauce rather than the traditional tomato

sauce. I think the chicken goes best with capsicum and a bit of onion but you can change as

desired.

Ingredients

1 (30cm) pre-baked pizza ba

1/2 cup barbecue sauce

1/2 cup diced grilled chicken

1/4 cup diced red capsicum

1/4 cup diced green capsicum

1/4 cup diced red onion

Cup grated tasty cheese

Preparation method

1.Preheat oven to 230 degrees C

2.Place pizza base on baking tray. Spread with barbecue sauce. Scatter chicken over

top. Sprinkle evenly with red capsicum, green capsicum and onion.

and Bake in preheated oven for 10 to 12 minutes or until cheese is melted

2. Cauliflower &

BBQ Chicken Pizza



baked pizza base

Preheat oven to 230 degrees C

Place pizza base on baking tray. Spread with barbecue sauce. Scatter chicken over

top. Sprinkle evenly with red capsicum, green capsicum and onion. Cover with cheese

Bake in preheated oven for 10 to 12 minutes or until cheese is melted

Cauliflower & Broccoli Gratin

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Place pizza base on baking tray. Spread with barbecue sauce. Scatter chicken over

Cover with cheese

Bake in preheated oven for 10 to 12 minutes or until cheese is melted.

A favourite vegetarian dish gets a new twist here, with super

to cauliflower, in a cheese sauce thickened with breadcrumbs. Crunchy walnuts on top

make this mouth-wateringly good.

dish.

Ingredients

1 large cauliflower

500 g broccoli

Spring onions, sliced

¼ cup (25 g) cornflour

550 ml low-fat milk

⅔ Cup (75 g) grated mature cheddar or

1 egg, beaten

1⅔ cups (100 g) fresh breadcrumb

¼ cup (25 g) walnuts

Preparation method

1. Preheat the oven to 190°C. Trim away

the florets from the main stem. Cut the broccoli florets away from the stem. Blanch

both the cauliflower and broccoli florets in a large

minute, then drain thoroughly.

2. Put the spring onions into the same saucepan. milk in a large heatproof bowl to make a smooth paste. Pour the rest of the milk into the saucepan with the spring onions and bring the milk to the boil. milk into the bowl with the cornflour pastthe saucepan. Bring the mixture to the boil, stirring frequently, to make a smooth white sauce.

A favourite vegetarian dish gets a new twist here, with super-healthy broccoli added


wateringly good. It's just as good served on its own or as a side

up (75 g) grated mature cheddar or gruyere cheese

cups (100 g) fresh breadcrumbs

Preheat the oven to 190°C. Trim away the leaves from the cauliflower


both the cauliflower and broccoli florets in a large saucepan of boiling water for 1

Put the spring onions into the same saucepan. Mix the cornflour with a little of the milk in a large heatproof bowl to make a smooth paste. Pour the rest of the milk into the saucepan with the spring onions and bring the milk to the boil. Stir half of the hot milk into the bowl with the cornflour paste, mix well, and return the entire mixture to

Bring the mixture to the boil, stirring frequently, to make a smooth

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healthy broccoli added


own or as a side

the leaves from the cauliflower then cut off


saucepan of boiling water for 1

Mix the cornflour with a little of the milk in a large heatproof bowl to make a smooth paste. Pour the rest of the milk into

Stir half of the hot e, mix well, and return the entire mixture to

Bring the mixture to the boil, stirring frequently, to make a smooth

3. Remove the white sauce from the heat and stir in the grated cheese, beaten egg

and half the breadcrumbs. Stir in the blanched vegetables and season to taste with

freshly ground black pepper.

4. Transfer the vegetable mixture to a greased, ovenproof baking dish or gratin dish. Scatter the rest of the breadcrumbs and the walnuts overbake for about 20 minutes until golden.

3. Slow Cooker Beef Stew

This is a delicious beef stew made in a slow cooker. Use cheap cuts of meat to make

this an economical meal.

Ingredients 2 medium onions

1. Table spoon olive oil

6. Button mushrooms, quartered

4. Medium carrots, peeled

1 cup beef stock

1 tablespoon Worcestershire sauce

1 tablespoon brown sugar

1 tablespoon tomato paste

600g cross cut blade steak

2 medium potatoes, peeled

Remove the white sauce from the heat and stir in the grated cheese, beaten egg

in the blanched vegetables and season to taste with

Transfer the vegetable mixture to a greased, ovenproof baking dish or gratin dish. Scatter the rest of the breadcrumbs and the walnuts over the top of the vegetables.

for about 20 minutes until golden. Serve immediately.

Slow Cooker Beef Stew


mushrooms, quartered

tablespoon Worcestershire sauce

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Remove the white sauce from the heat and stir in the grated cheese, beaten egg

in the blanched vegetables and season to taste with

Transfer the vegetable mixture to a greased, ovenproof baking dish or gratin dish. the top of the vegetables.


Preparation method

1. Turn the slow cooker on to high.

2. Slice the onions and brown in the oil in a non stick frying pan, adding the

mushrooms when the onions have become transparent and light brown.

mushrooms have coloured and wilted slightly, tip both vegetables into the slow

cooker.

3. Cut the carrots in half lengthwise then into chunks 2cm long and add them to the

onion mixture. Stir in the stock, Worcestershire sauce,

4. Slice the beef into 1cm cubes, discarding the fat. Put the beef on top of the

vegetables. Slice the potatoes into quarters and press down the side of the slow

cooker bowl.

5. Put the lid on the slow cooker and cook on high for 5 hours. About 20 minutes

before serving, check to see if the gravy needs thickening. If so, thicken slightly with

2 tablespoons of cornflour, mixed to a thin paste with water.

4. Creamy Chicken Noodles

high.

Slice the onions and brown in the oil in a non stick frying pan, adding the

mushrooms when the onions have become transparent and light brown.


he carrots in half lengthwise then into chunks 2cm long and add them to the

Stir in the stock, Worcestershire sauce, and sugar and tomato paste.

the beef into 1cm cubes, discarding the fat. Put the beef on top of the

ce the potatoes into quarters and press down the side of the slow

the lid on the slow cooker and cook on high for 5 hours. About 20 minutes


spoons of cornflour, mixed to a thin paste with water.

Creamy Chicken Noodles

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Slice the onions and brown in the oil in a non stick frying pan, adding the

mushrooms when the onions have become transparent and light brown. When the


he carrots in half lengthwise then into chunks 2cm long and add them to the

and tomato paste.

the beef into 1cm cubes, discarding the fat. Put the beef on top of the

ce the potatoes into quarters and press down the side of the slow

the lid on the slow cooker and cook on high for 5 hours. About 20 minutes


Great with a fresh green salad! This was a recipe I just threw together one night. It

was an instant favourite!

Ingredients

250g wide egg noodles

1/2 cup frozen green peas

3 skinless, boneless chicken breast halves

300g tinned condensed cream of mushroom soup

1/3 cup (85ml) milk

1/4 cup (30g) mozzarella cheese, grated

Preparation method

1. In a medium pot cook the egg noodles in boiling salted water. When noodles are 3

minutes away from being cooked, add in frozen peas. Cook until vegetables and

noodles are tender. Drain well.

2. Meanwhile, boil the chicken in a medium saucepan until cooked completely. Drain

chicken and cut into bite sized pieces

3. In a large saucepan mix cream of mushroom soup and milk until warm and lumps

are dissolved.

4. To the large saucepan add the cooked and chopped chicken, noodles and

vegetables. Blend ingredients with the milk and soup mixture. Stir in grated

mozzarella cheese until melted.

5. Staple Curry Sauce


3 skinless, boneless chicken breast halves

300g tinned condensed cream of mushroom soup

1/4 cup (30g) mozzarella cheese, grated

egg noodles in boiling salted water. When noodles are 3


Meanwhile, boil the chicken in a medium saucepan until cooked completely. Drain

chicken and cut into bite sized pieces

mix cream of mushroom soup and milk until warm and lumps

To the large saucepan add the cooked and chopped chicken, noodles and


aple Curry Sauce

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egg noodles in boiling salted water. When noodles are 3


Meanwhile, boil the chicken in a medium saucepan until cooked completely. Drain

mix cream of mushroom soup and milk until warm and lumps

To the large saucepan add the cooked and chopped chicken, noodles and


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Better than a takeaway - this fragrant, rich and versatile sauce includes spices like

coriander, cumin and turmeric, along with the requisite garlic and ginger, all stirred

with a purée of tomatoes, chillies and yoghurt. Mix with your favourite meat or

vegetables, and serve with basmati rice and Nan.

Ingredients

2 tablespoons peanut oil

1 tablespoon butter

1 large onion, chopped

1 tablespoon finely grated fresh ginger

2 tablespoons crushed garlic

1 teaspoon ground cinnamon

1 teaspoon ground black pepper

2 tablespoons ground coriander

2 tablespoons ground cumin

1/4 teaspoon ground turmeric

1 teaspoon cayenne pepper

2 tomatoes 3 cups water

2 red chillies, seeded

2 - 4 tablespoons chopped fresh coriander

125g low fat plain yoghurt, whisked until smooth

Preparation method

1. Heat the oil and butter in a small frying pan or wok over medium high heat. Add

onion and stir fry until browned, 10 to 15 minutes. (Note: This is an important

step; if onion is not cooked well, sauce will taste funny.)

2. Add ginger and garlic to onion and cook for an additional 2 minutes. Blend onion,

ginger and garlic in food processor until smooth. Do not rinse food processor.

3. Purée the tomatoes, chillies and coriander in food processor until smooth. Add to

onion mixture and stir well over low heat, until most of the liquid has evaporated.

Gradually add yoghurt, stirring constantly to avoid curdling.

4. Purée the mixture using a food proc

increase heat to high; bring sauce to a gentle boil. Cover saucepan and boil for 3 to 5

minutes. Reduce heat and simmer until desired consistency is reached.

5. This sauce can be served with meat, vegetables or a co

with meat, add pre-cooked meat of your choice and simmer for 5 to 10 minutes in the

sauce before serving over basmati rice or with

6. To serve with vegetables, steam raw veggies first for 4 to 5 minutes, then simmer

for 5 to 10 minutes in the sauce before serving.

6. Egg Plant and Pumpkin Stew

A hearty vegetarian stew with P

in the slow cooker in the morning and it will be ready for dinner.

Ingredients

1 butternut pumpkin - peeled, seeded and cubed

2 cups cubed eggplant, with peel (about one medium eggplant)

2 cups cubed zucchini (about 3 zucchini)

1 (315g) packet chick peas

250g tomato puree

1 cup chopped onion

1 ripe tomato, chopped

1 carrot, sliced thin

Purée the mixture using a food processor, Return to saucepan, add water and



This sauce can be served with meat, vegetables or a combination of both. To serve

cooked meat of your choice and simmer for 5 to 10 minutes in the

sauce before serving over basmati rice or with Nan bread.

To serve with vegetables, steam raw veggies first for 4 to 5 minutes, then simmer

or 5 to 10 minutes in the sauce before serving.

Egg Plant and Pumpkin Stew

umpkin, zucchini, eggplant and chick peas

in the slow cooker in the morning and it will be ready for dinner.

peeled, seeded and cubed

2 cups cubed eggplant, with peel (about one medium eggplant)

2 cups cubed zucchini (about 3 zucchini)

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Return to saucepan, add water and



mbination of both. To serve

cooked meat of your choice and simmer for 5 to 10 minutes in the

To serve with vegetables, steam raw veggies first for 4 to 5 minutes, then simmer

kin, zucchini, eggplant and chick peas. Set it up

1/2 cup (125ml) vegetable stock

1/3 cup (60g) raisins

1 clove garlic, chopped

1/2 teaspoon ground cumin

1/2 teaspoon ground turmeric

1/4 teaspoon chilli flakes

1/4 teaspoon ground cinnamon

1/4 teaspoon paprika

Preparation method

1. In a slow cooker, combine butternut pumpkin, eggplant, zucchini, okra, tomato

puree, onion, tomato, carrot, stock, raisins and garlic.

and chilli flakes cinnamon and paprika.

2. Cover and cook on Low for 8 to 10 hours, or until v

7. Roasted Capsicums

This is a colourful and very simple vegetarian dish. The secret is in the herb vinegar. I

like to use white vinegar flavoured with sprigs of tarragon.

Ingredients

Olive oil-flavoured cooking spray

125ml) vegetable stock

In a slow cooker, combine butternut pumpkin, eggplant, zucchini, okra, tomato

puree, onion, tomato, carrot, stock, raisins and garlic. Season with cumin turmeric

cinnamon and paprika.

Cover and cook on Low for 8 to 10 hours, or until vegetables are tender.

Roasted Capsicums


like to use white vinegar flavoured with sprigs of tarragon.

flavoured cooking spray

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In a slow cooker, combine butternut pumpkin, eggplant, zucchini, okra, tomato

on with cumin turmeric

egetables are tender.


1 green capsicum, halved and seeded

1 red capsicum, halved and seeded

1 yellow capsicum, halved and seeded

2 punnets cherry tomatoes, halved

2 - 3 tablespoons chopped fresh basil

8 cloves garlic, thinly sliced

1 teaspoon salt

1/2 teaspoon freshly ground black

1 tablespoon herb vinegar, or to taste

Preparation method

1. Preheat the oven to 200 degrees C. Grease a 23x33 cm baking dish with cooking

spray.

2. Place the capsicum halves open side up in the baking dish. In a medium bowl, toss

together the cherry tomatoes, basil and garlic. Fill each capsicum half some of this

mixture.

3. Season with salt and pepper;

4. Remove the foil and cook for an additional 15 minutes. Remove from the oven, and

sprinkle with herb vinegar. These are equally good served hot or cold.

8. Slow & Hearty Soup

capsicum, halved and seeded

1 red capsicum, halved and seeded

1 yellow capsicum, halved and seeded

2 punnets cherry tomatoes, halved

3 tablespoons chopped fresh basil

1/2 teaspoon freshly ground black pepper

1 tablespoon herb vinegar, or to taste

Preheat the oven to 200 degrees C. Grease a 23x33 cm baking dish with cooking

Place the capsicum halves open side up in the baking dish. In a medium bowl, toss

ry tomatoes, basil and garlic. Fill each capsicum half some of this

Season with salt and pepper; Cover the dish with foil and bake for 15 minutes.

Remove the foil and cook for an additional 15 minutes. Remove from the oven, and

th herb vinegar. These are equally good served hot or cold.

Slow & Hearty Soup

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Preheat the oven to 200 degrees C. Grease a 23x33 cm baking dish with cooking

Place the capsicum halves open side up in the baking dish. In a medium bowl, toss

ry tomatoes, basil and garlic. Fill each capsicum half some of this

Cover the dish with foil and bake for 15 minutes.

Remove the foil and cook for an additional 15 minutes. Remove from the oven, and

th herb vinegar. These are equally good served hot or cold.

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If you have high cholesterol, then this is the soup for you! It is a fat free, hearty soup

guaranteed to fill you up. Lentils, pearl barley, garlic and vegetables are heart friendly

and the addition of pork makes it an all round meal in a bowl.

Ingredients

1 cup brown lentils

1/2 cup pearl barley

1 chopped carrot

2 chopped sticks of celery

1 chopped onion

1 cup chopped cabbage

1 cube of frozen spinach

6 cloves minced garlic

450 grams cubed pork

1 bay leaf

1/2 tspn dried oregano

1/4 tspn thyme

3 cups liquid chicken stock

3 - 4 cups water

400 g can of diced tomatoes

2 tblspn tomato paste

Salt/pepper to taste

To serve:

1 tblspn apple cider vinegar per serve (optional)

Grated parmesan cheese (optional)

Preparation method

1. Submerge lentils under water to remove impurities that will rise to the surface,

rinse and drain.

2. Add lentils to the slow cooker with all the other ingredients in the order listed.

3. Stir and cook on high for 6-7 hours.

4. If necessary, add a cup or 2 of extra water to achieve desired consistency.

5. Remove the bay leaf before serving.

6. It may sound strange but mixing a tablespoon of apple cider vinegar through your

soup gives it a tangy zing! Alternatively you could simply top it with grated parmesan

cheese.

9. Vegetarian Melt

Swiss cheese is melted over avocado, mushroom, almonds and tomatoes in the quick,

easy and cheap vegetarian lunch or light dinner.

Ingredients

4 slices whole-grain bread, lightly toasted

1 avocado, sliced

1 cup sliced mushrooms

1/3 cup sliced toasted almonds

1 tomato, sliced

4 slices Swiss cheese

Preparation method

7 hours.

If necessary, add a cup or 2 of extra water to achieve desired consistency.

Remove the bay leaf before serving.

It may sound strange but mixing a tablespoon of apple cider vinegar through your

Alternatively you could simply top it with grated parmesan

Vegetarian Melt


easy and cheap vegetarian lunch or light dinner.

bread, lightly toasted

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If necessary, add a cup or 2 of extra water to achieve desired consistency.

It may sound strange but mixing a tablespoon of apple cider vinegar through your

Alternatively you could simply top it with grated parmesan


1. Preheat the oven grill.

2. Lay the toasted bread out on a baking tray. Top each slice of bread wit

avocado, mushrooms, almonds and tomato slices. Top each with a slice of Swiss

cheese.

3. Grill the open-face sandwiches until the cheese melts and begins to bubble; about

2 minutes. Serve the sandwiches warm.

10. Asian Sesame Chicken

Marinated stir-fry chicken dish, that goes

Ingredients

2 teaspoons cornflour

2 tablespoons rice wine

1 tablespoon lemon juice

1 tablespoon soy sauce

1 pinch crushed chillies

1 tablespoon grated fresh ginger

1 clove crushed garlic

500g skinless, boneless chicken breast fillets, cut into bite

2 tablespoons sesame seeds

Lay the toasted bread out on a baking tray. Top each slice of bread wit


face sandwiches until the cheese melts and begins to bubble; about

2 minutes. Serve the sandwiches warm.

Sesame Chicken

fry chicken dish, that goes well with Asian-style noodles or rice.

1 tablespoon grated fresh ginger

500g skinless, boneless chicken breast fillets, cut into bite-size pieces

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Lay the toasted bread out on a baking tray. Top each slice of bread with 1/4 of the


face sandwiches until the cheese melts and begins to bubble; about

style noodles or rice.

size pieces

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1 tablespoon sesame oil

2 tablespoons vegetable oil

125g fresh mushrooms, quartered

1 green capsicum, thinly sliced

4 spring onions, sliced diagonally

Preparation method

1. Marinade: In a dish or bowl, blend cornflour with rice wine; stir in lemon juice, soy

sauce, chillies, ginger and garlic. Blend and stir in chicken pieces to coat. Cover and

refrigerate to marinate for 3 to 4 hours.

2. In a wok or large frying pan, toast the sesame seeds over medium heat, shaking

the pan until the seeds are a golden brown colour. Remove seeds and set aside.

3. To same wok or frying pan, add sesame oil and vegetable oil and heat slowly.

4. Drain chicken, reserving marinade, and stir-fry in wok a few pieces at a time, until

browned. Remove chicken with a slotted spoon and set aside.

5. Add mushrooms and green capsicum to same wok or frying pan and stir-fry for 2

to 3 minutes. Add the spring onions and stir-fry 1 minute more.

6. Return chicken to pan, together with reserved marinade, and stir over medium

high heat for another 2 to 4 minutes, or until the ingredients are evenly coated with

the sauce. Sprinkle toasted sesame seeds on top and serve immediately.

my top 10 best recipes to avoid gout today

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