Elimination Diet Menu

Elimination Diet

Menu Ideas

 Breakfast

• Cooked cereal (oatmeal, quinoa, cream of brown rice, buckwheat) with fresh fruit
• Home fried potatoes:  cut onions, peppers, broccoli, mushrooms and other veggies of choice into small sizes and sauté in olive oil.  Cut pre-baked potatoes into cubes and add vegetables, salt and pepper.
• Fruit smoothies:  blend rice or coconut milk with berries, bananas, pears, pineapple, mango, papaya.  Add fish oil.
• Rice pudding
• Sweet potato with butter and cinnamon

Lunch

• Large salad with fish or chicken, winter squash or boiled potatoes with butter
• Broiled salmon with oven-roasted vegetables and quinoa or yam
• Vegetable soup with fresh fruit
• Brown rice with grilled chicken and salad
• Quinoa with chicken-vegetable soup
• Fresh tuna steak topped with herbs, rice and steamed greens
• Roasted turkey with brown, mixed greens and poached apple or pear

 

Snacks

• Guacamole with fresh vegetables
• Poached pears
• Fresh fruit
• Bowl of soup with rice
• Baked sweet potatoes
• Hard-boiled eggs
• White rice with butter
• Apple with almond butter (if nuts are ok’d)

 

Recipes

• Breakfast Rice Pudding – Serves 4

1 cup uncooked short grain brown rice

1 ¼ cup coconut milk

1 ¼ cups water

½ tsp. salt

1 TBS. rice syrup

1 tsp. cinnamon

 

Combine water and coconut milk in heavy pot: bring to boil, adding rice and salt.  Simmer, covered (do not stir) for about 45 minutes or more, until liquid is mostly absorbed and rice is soft.  Remove from heat and allow to cool for 15 minutes.  Stir in brown rice syrup and cinnamon.  NOTE:  quinoa can be substituted for brown rice

 

• Sweet Potato Delight

1 ripe banana

1 medium sweet potato

1 tsp. oil

1 TBS molasses, brown rice syrup (optional)

 

Shake the pan often.  Cut the banana in half lengthwise.  Cut the cooked sweet potato in ½ pieces.  Add the oil to the pan.  Place the banana pieces, flat sides down, in the pan.  Add the sweet potatoes.  Cover and cook for 2 minutes.  Uncover and cook for 5 minutes until everything is heated through and browned on one side.  Add the optional sweetener before serving.

 

• Oven-Roasted Veggies

Use any combination of vegetables, unpeeled, washed and cut into bite-sized pieces:  eggplant, small red potatoes, red onion, yellow or green summer squash, mushrooms, asparagus.  Toss with crushed garlic cloves, olive oil and sprinkle with rosemary, oregano, tarragon, and basil to taste.  Spread in roasting pan in single layers and roast approximately 20-25 minutes at 400 degrees until veggies are tender and slightly brown, stirring occasionally.  The amount of time needed depends on the size of the veggie.  Salt and pepper to taste.  Server while warm or use as cold leftovers in a salad.

 

• Rice Pasta Primavera

2 cups uncooked rice pasta

1 large whole chicken breast, cut into strips

Broccoli florets, chopped carrot, and/or other favorite veggie, lightly steamed

3-4 scallions, chopped

2 cloves garlic, minced

1 Tbsp. olive oil (more if needed)

¼ cup fresh basil, finely chopped

¼-1/2 cup coconut milk

 

Cook rice pasta according to directions.  While pasta is cooking, heat oil in separate pan and stir fry chicken strips, garlic, scallions, and

 

basil for about 5 minutes.  Add remaining vegetables and coconut milk and continue to cook until veggies are soft and glisten.  Add more coconut milk as needed.  Remove from heat and spoon over drained rice pasta and garnish with black olives and extra olive oil, if desired.

 

 

• Basic Stock Recipe

In stock pot:

Put 2 pounds bones, skin, cartilage from poultry, fish, beef, lamb, shellfish.  (If you use a whole chicken, cook for about an hour, then take meat off the bones.  Toss bones and connective tissue back into the pot.  Leave the meat aside.)

Cover with water (2-3 quarts)

1-2 Tbsp. of lemon juice or vinegar

1-2 tsp salt

½ tsp. pepper

Carrots, onions, celery, parsley, sage, thyme, rosemary and bay leaf.  Cook several hours (4-24) or in crock-pot on low temp.

Skim off scum/solids from top of soup after a couple of hours.  Remove bones.  Skim fat.  (Sometimes it’s easiest to refrigerate and then skim off fat.)  Either strain or use as broth, r being adding vegetables, rice…etc., to make a soup.  Can be used to cook grains or vegetables instead of water.

 

• Cabbage Salad

1 small medium head red cabbage, thinly sliced (or use half red and half green cabbage)

8 radishes, or 1 grated carrot

3 green apples, diced

1 stalk celery, chopped

dash garlic powder

2 Tbsp. olive oil

2 tsp. vinegar

1 tsp. lemon juice

Mix all ingredients in a bowl and allow to sit for an hour, stirring once or twice.  Serve cold or at room temperature.

 

• Fruity Spinach Salad

1 lb. fresh spinach, washed, dried, torn into pieces

1 pint fresh organic strawberries or raspberries, washed

Dressing:

3 Tbsp. pine nuts

2 scallions, chopped

½ cup olive oil or flax oil

¼ cup balsamic vinegar

 

Cut berries in half and arrange over spinach in serving bowl.  Combine dressing ingredients in blender or food processors and process until smooth.  Just before serving, pour over salad and toss.  Garnish with nuts.

 

• Guacamole

2-3 ripe avocados

¼ cup chopped onions

¼ tsp. vitamin c crystals

1 Tbs. water

1 small clove garlic, chopped

 

Cut the avocados in half, remove the pits, and then scoop the flesh into a blender or foods processor.  Add the onions, vitamin C crystals, water and garlic.  Process until smooth.  Transfer to a small bowl.  Cover and chill.  Use within 2-3 days.  To prevent darkening, coat top with a thin layer of oil.  For a chunky version mash the avocado with a fork and finely chop onions and garlic.

 

• Quinoa Salad

1 ½ cups quinoa, rinsed several times

3 cups water or chicken broth or vegetable broth (or combination)

1 cup fresh or frozen peas

Chopped veggies, raw or lightly steamed (broccoli, asparagus, green beans, etc)

½ cup chopped red onion

1 pint cherry tomatoes (optional)

½ cup chopped black olives

1/3 cup olive oil

2 Tbsp. balsamic vinegar or lemon juice

1 or 2 crushed garlic cloves

2-4 Tbsp. chopped fresh parsley

salt and pepper to taste

 

Rinse quinoa well.  Bring 3 cups water or broth to a boil.  Add rinsed quinoa and bring back to boil.  Simmer uncovered for about 5 minutes until liquid is absorbed.  Transfer to large bowl with a small amount of olive oil to prevent sticking and allow to cool.  Meantime, mix together remaining oil, vinegar or lemon juice, parsley, and mix garlic in a small bowl.  Add veggies to quinoa and toss well with dressing mixture, dill salt and pepper.  Chill before serving.

 

• Green Rice

1 cup brown basmati rice

2 cups water

¼ to ½ tsp salt

1 bunch parsley

1 clove garlic

1 ½ Tbsp. lemon juice

1 ½ Tbsp. olive oil

½ cucumber diced

 

Bring water to boil, add rice and salt, and stir and simmer covered for 45 minutes.  Remove from heat and let sit for another 10 minutes; then remove cover and allow to cool.  While rice is cooking, blend almonds, parsley, garlic, and oil in food processor.  When rice is cool, stir with nut mixture and add pepper to taste.  Garnish with cucumber if desired.