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natalie17
Member
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Posted: Sat Jun 7th, 2008 07:47 |
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So I don't know how many of us are on the MP & vegetarian, but just incase,
here is how I get by...
I have a lot of beans in my diet - 4 bean mix (with chickpeas, kidney beans, lima beans etc) are life savers. Chickpeas are amazingly versatile as I'm sure any vegetarian would know know (hello felafels made in big batches & keeping for over a week), lentils etc are a huge part of my diet.
Also, to stop hunger, instead of 3 meals a day I have 4 meals a day. The biggest meal is always the tradtional lunch.
I have a half strength protein shake with breakfast (this also stops me losing any more weight) which seems to kick start the day well (with a piece of wholegrain bread, toasted with nut butter on it). Both protein. Be careful with protein shakes though - a lot contain a whole bunch of additives/vitamins/minerals we should avoid. Make sure you tell your doc if you start a protein shake & read up about the one you choose.
Cheese is another one. Ricotta is great because it's filling & not fatty enough to make me sick. small amounts of other cheeses (tasty etc) are good 3rd meal foods (like a big afternoon snack to me).
Nuts! I swear I have eaten more nuts since starting the MP than in my entire life. I eat nuts all the time. If I think a meal isn't going to be filling enough I have a handful of nuts afterwards.
Also, with the legumes, I put them everywhere. They're with almost every meal, always in salads, in soup - if a dinner is going to be vegie-only I marinate some white beans (from the can, very easy). They make things so much more filling.
Things I make that aren't full of protein.. I use a lot of grilled vegies.. so say, grilled eggplant, capsicum, onion & zucchini with black olives on top of wholegrain pita bread sprinkle with cheese & put under the grill.. I call it a pita bread pizza (I aways use the ini pita breads). I also put combo's like that (ditch the onion & replace with asparagus) on top of garlic mash potatoes or pumpkin. Grilled vegies can be done in advance & microwaved later.
I also have vegie skewers, much the same idea. It's very possible to make a satay sauce within the MP guidelines. Garlic, oregano & olive oil tastes great too.
Or chuck a whole sweet potato in the oven (skin on & all) for 1-1.5 horus (depending on the size). Cooks it so nice, then split it open & top with beans, cheese, greek yoghurt (less fatty than sour cream). Yummy as, & quick.
Also I have sweet potato wedges.
Eggwhite omelettes & scrambled egg whites are also really filling (to me). Just make sure you use 2 or more eggwhites or it looks pretty tiny.. I usually use two. You can do the scarmbled eggs in the microwave.
Keep in mind I am from Australia.. our dairy isn't all fortified with D, but do check.
Any other meal ideas for vegetarian's on the Marshall Protocol?
Natalie 
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CFS/ME from June05| Ph1-July07| Ph2-Feb08 | Natalie's Story | ABCofMP
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laura1814
Member
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Posted: Sat Jun 7th, 2008 18:52 |
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Natalie,
I'm not a vegetarian but I had to laugh when I read what you said about nuts. I too have been eating more nuts since starting the MP than every before in my life! They are a great snack because they are relatively low carb with protein and fat, which makes them satisfying.
I live in Texas where we are very fond of pecans. They are my favorite nut and this year's crop was particularly good. We buy them by the bushel and shell them ourselves, and they are generally regarded as a treat but I have been joking that I am now eating enough to make up for a lifetime of eating them sparingly!
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CFS, EBV, PCOS, POF, TMJ, hypoglycemia, hyperlipidemia, MP Ph1 1/08, Ph2 4/08, Ph3 1/09; enzymes, & ranitidine PRN, NoIRs, low lux home, limited outings, covered up, 1,25D=37, 25D=9.
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IngeD
Moderator
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Posted: Sun Jun 8th, 2008 05:44 |
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Hi Natalie. Not sure if you have tried this but here is my favorite eggwhite omelette recipe:
3 egg whites. 1 small diced zuchini. 1 small diced tomato. some parmesan cheese. olive oil.
I put a bit of olive oil into pan, add diced zuchini and tomato. Put lid on. Let it soften for 3 minutes or so. Lift lid, add egg white. Sprinkle on parmesan cheese. Cover again for about 5 minutes or until egg white is firm.
I am not a vegetarian but have taken to nuts as well. Love Macademia nuts mixed with some cashews.
My favorite vegetarian soup is Borscht. Made with beetroot. Use the tops/leaves as well as the root. Add other soup vegies to hand (cellery, zuchini, tomatoes, carrots, beans, onions- any minestroni vegies will do) some tomato paste, bit of vegie stock if you can tolerate (or use salt to season). Cook until vegies are soft. The soup is bright red. Serve with sour cream or yoghurt.
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Rickettsiosis per neurop chron bronch adhesions IBS pre-diabetes HTN 125D51 Ph1Jan07 25D26.4(Dec06) 25D12.8 (Jun07) Valium NoIRs limited outings covered lo lux home Ph3
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natalie17
Member
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Posted: Sun Jun 8th, 2008 06:52 |
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Hi IngeD,
My eggwhite omelettes are exactly the same except I add finely chopped kalamata olives. I think your method of cooking would probably work better as well - oh & I grate the zucchini.
Everyone keeps recommending borscht & I still haven't tried it - I might ask someone to make me a batch - especially as I love beetroot (roast beetroot has become a good friend too).
& to Laura - I am jealous of your pecans! They are my favourites but don't seem to be around much here.
Thanks
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CFS/ME from June05| Ph1-July07| Ph2-Feb08 | Natalie's Story | ABCofMP
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Dr Trevor Marshall
Foundation Staff
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Posted: Sun Jun 8th, 2008 07:16 |
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Natalie,Inge,
Please make sure that Knochen knows about this recipe to add to his MP-Recipes site
http://mp-recipes.com/mp_recipes.html
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IngeD
Moderator
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Posted: Sun Jun 8th, 2008 07:22 |
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| Hi Trevor. Will send him both recipes now. Inge.
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Rickettsiosis per neurop chron bronch adhesions IBS pre-diabetes HTN 125D51 Ph1Jan07 25D26.4(Dec06) 25D12.8 (Jun07) Valium NoIRs limited outings covered lo lux home Ph3
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natalie17
Member
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Posted: Sun Jun 8th, 2008 07:34 |
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| I have been meaning to email Knochen with some recipes for ages.. will do it tomorrow.
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CFS/ME from June05| Ph1-July07| Ph2-Feb08 | Natalie's Story | ABCofMP
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expate
Member
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Posted: Wed Jun 11th, 2008 08:01 |
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I don't know that this provides protein, but I like to stuff veggies.
So, stuffed zucchini: parboil zukes, slice in half lengthwise, scoop out insides (seeds with flesh, chop), sautee onions, sweet red pepper, garlic, seasoning (basil, thyme, pepper), diced Kalamata olives; add some chicken or veggie stock with bread crumbs (check for D levels but a good alternative is matzoh crumbs) and chopped zuke innards; add pine nuts and feta cheese; stuff zuchinni shells; sprinkle parmesean cheese on top and broil.
Or stuffed baby turnips -- same idea, but use more winter veggies. I use fennel, pine nuts, diced carrots, peas along with onions, and turnip pulp, etc.
Also, bake spaghetti squash to still crisp (al dente). Scrape and chill. Season with vinaigrette (sp?). Serve atop arugula. Garnish with roasted red pepper.
Oh, and for beets, there's a great salad (though I'm guessing beets are pretty high carb). But a wonderful way I found to eat then in Greece is to boil the beetroot while steaming the greens above. Peel and cut cooked beetroot into bite sized pieces. Cool greens and beetroot. Mix with olive oil. Salt. Squeeze lemon over all. Yum.
Oops, I got carried away. I like to cook. 
Odette
Last edited on Wed Jun 11th, 2008 08:06 by expate
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Hypervitaminosis D 1,25-D 52 pg/ml, 25-D 38 (4/08), 25-D 34 (8/08), 25-D 29 (10/08), 25-D 14 (3/09), 25-D 15: D3=15, D2<4 (6/09): all ng/ml, started Ph1 7/17/08, Ph2 11/4/08, Ph3 2/18/09. Covered up, but no facemask any longer. NoIRs. Home low light.
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Dr Trevor Marshall
Foundation Staff
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Posted: Wed Jun 11th, 2008 09:30 |
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The skin of veggies contains a large quantity of Chlorogenic Acid, which is immunosuppressive. You will need to temper your love for this food with the possibility that it will affect your recovery. See:
http://www.marshallprotocol.com/forum39/8252.html
You should also look for signs of physical addiction - if you can't stop eating this style of food preparation without feeling off-color.
Last edited on Wed Jun 11th, 2008 09:33 by Dr Trevor Marshall
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expate
Member
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Posted: Wed Jun 11th, 2008 14:47 |
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I had read part of that thread before and have now read all 16 pages (though I did not follow most of the links to studies). I read about genistein and Chlorogenic Acid. From what I read, it seemed to focus on coffee, cigarettes, and black tea mainly. Meg Mangin's list says to avoid soy products and "Apples, pears and eggplant contain small amounts of chlorogenic acid. It is somewhat neutralized by an enzyme in the skin of the fruit. Eating these foods in moderation is fine."
I didn't see anything about other veggies (ok, tomoatoes were mentioned, and one person complained that green leafy veggies were now not considered good while on MP, but I couldn't find why he came up with that conclusion).
I don't know what's wrong with the type of food preparation I mentioned. What do you mean I should look for signs of physical addiction? I don't understand what I did wrong.
Sorry,
Odette
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Hypervitaminosis D 1,25-D 52 pg/ml, 25-D 38 (4/08), 25-D 34 (8/08), 25-D 29 (10/08), 25-D 14 (3/09), 25-D 15: D3=15, D2<4 (6/09): all ng/ml, started Ph1 7/17/08, Ph2 11/4/08, Ph3 2/18/09. Covered up, but no facemask any longer. NoIRs. Home low light.
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Dr Trevor Marshall
Foundation Staff
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Posted: Wed Jun 11th, 2008 16:19 |
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Everything in moderation is fine, but you were describing using the skins (where most of the chlorogenic acid is located) as the basis for many dishes, which is different from the way most folk eat. I just raised a red flag so you would be aware that too much of a good thing is sometimes not so good...
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expate
Member
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Posted: Wed Jun 11th, 2008 16:36 |
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Oh, got it. You had me worried.
Thanks,
dette
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Hypervitaminosis D 1,25-D 52 pg/ml, 25-D 38 (4/08), 25-D 34 (8/08), 25-D 29 (10/08), 25-D 14 (3/09), 25-D 15: D3=15, D2<4 (6/09): all ng/ml, started Ph1 7/17/08, Ph2 11/4/08, Ph3 2/18/09. Covered up, but no facemask any longer. NoIRs. Home low light.
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cwylie1
Member
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Posted: Thu Jun 12th, 2008 03:40 |
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I was eating a low inflammation vegan diet about two years ago. Lost 35# and my lab values were wonderful, however I started not feeling too well, increased tiredness joint pain and the like. Much later while again trying to 'eat good' and healthy foods, my joint again were hurting so badly I started feeling a bit scared about it. My husband mentioned a previously read link betw. joint pain a eating foods within the 'nightshade' family of plants. I had been aware that some days my joints hurt terribly and other days, not at all.
Sure enough, when I eat food from the Nightshade family; tomatoes, potatoes, eggplant and peppers (red, green and yellow) I have the inflammation and pain, in my knees especially. A few days prior to receiving my Benicar and minocycline scripts from my MD, I found this article by googling 'Nightshade plants'. http://www.noarthritis.com/research.htm
This explained to me the connection between the nightshades and Vit D3 which then made much sense to me after reading the MP. Hope this helps some of you who may continue to have higher than desired 25-D levels.
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Migraines, RLS, MCS, ADD, tinitus, fatigue, tachycardia, Brain fog, mild HTN, joint pain, Ph1-6/9/08; 25-D 47 0n 5/08,43 on 7/28/08 and 36 on 9/6/08. 1,25D-66 on 5/02/08 and 55 on 9/6/08; Covered up, r/t to work, NoIRs. low lites.
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Elisabeth
Health Professional
| Joined: | Tue Feb 12th, 2008 |
| Location: | Missouri USA |
| Posts: | 127 |
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Posted: Sun Jun 15th, 2008 18:09 |
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Natalie,
Thank-you for starting this thread of discussion. GREAT IDEAS!!!
I was raised on a farm, so grew up eating meat 3 meals a day. However, as I've "matured"  , I've found myself enjoying it less and less (especially the prep.!). Now that I'm on the MP, I find myself almost totally adverse to it, struggling w/ nausea and poor appetite. I find myself eating the same things over, and over, and over - BORING (and unappetizing!).
I have a daughter who's vegetarian and I wanted to go that route, but have found my mental "creativity" lacking, so appreciate all of the tips here to do so.
Thanks!
Elisabeth
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CFIDS FM hypothyroidism depression TMJ sinusitis bronchitis Ph1 Mar08 (1/08) 25D10 (3/08)25D24 (9/08)25D12 (1/08)TSH5.8 (9/08)TSH0.3 Ph2 June08 Zoloft Synthyroid MgOx Colace FiberChoice Lactaid NoIRs homebound in lo lux
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arhayw
Registered
| Joined: | Sat Jul 24th, 2004 |
| Location: | USA |
| Posts: | 151 |
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Posted: Tue Jun 17th, 2008 18:40 |
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I am interested in the nightshades and D topic which cwylie1 brought up. I now remember reading that link before but didn't take it too seriously because those foods are not on the "Foods to Avoid" list--with the exception of potatoes, only mentioned for the carb factor.
I did a Google search for "nightshades D3" and saw that there seems to be well circulated info regarding the D3 content of nightshades but often they specify the leaves of the plants as having the D3. Most of the scientific articles/papers I could not read in entirety, however, because I was not a registered subscriber.
I eat these foods quite regularly (except potatoes) and have been 4yrs at trying to get my D down. It is currently at 23. I started at 99.1 and have just reconciled with the fact that it has taken so long because it started out so high. Do I really need to cut out tomatoes, peppers, and, according to some sources, zucchini too?
Can anyone report about continuing to eat these foods regularly and whether or not they saw an impact on their 25D levels?
Thank you!
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CFS FM hypothyroid 125D56 25D99 Ph1Jun04
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P.Bear R.N.
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| Joined: | Fri Dec 3rd, 2004 |
| Location: | Banville, France |
| Posts: | 1250 |
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Posted: Tue Jun 17th, 2008 19:54 |
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I have always eaten a ton of tomatoes, peppers of all sorts and zucchini and my 25-D dropped to too low to measure (when I had to stay out of the sun more). My mom also tried stopping nightshades to see if it would help her pain levels with no reward in that regard.
best, P.B.
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natalie17
Member
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Posted: Wed Jun 18th, 2008 11:16 |
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Elisabeth - Welcome!
I was bought up eating a lot of meat too (maybe the European background?). I used to love my meat more than anything & laugh at vegetarians & wonder how they got by - then I became ill and even the thought of it disgusted me. My doc said, in his experience (working only with CFS for years) that he's found it's really common that a CFS patient either goes off a food they used to love or onto one they used to hate - I have a friend who used to be sick when she even smelt yoghurt & now she eats a tubw ith each meal (not on the MP).
Crazy what the body does. I know I'll never eat meat again!
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CFS/ME from June05| Ph1-July07| Ph2-Feb08 | Natalie's Story | ABCofMP
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lionel forbes
Member
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Posted: Thu Jun 19th, 2008 05:59 |
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| THE LEAFS OF NIGHSHADE PLANTS WILL KILL YOU,THAT IS WHY WE DO NOT EAT THEM. I EAT LOTS OF TOMATOS AND POTATOS AND MY 25D LEVEL IS LOW COSISTENTLY.
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Sarcoidosis/lungs via biopsy 125D28 25D24 Ph1Jan05 Ph2Mar05 Ph3Aug/06 no other meds 25D7.8 (Nov07) NoIRs cover up
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Markt9452
Member
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Posted: Thu Jun 19th, 2008 21:23 |
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I'm a bit confused about the whole potato thing.
I didn't think that they were on the menu. It looks like the White Potato Solanum tuberosum L. may not have any vitamin D in it. It does appear to contain Chlorogenic acid, Crypto-Chlorogenic acid, Linolenic acid, Linoleic acid, Oleic acid, Folic acid, Quercitin and even nicotine.
What's the deal with Potatos? Yay or Nay...
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Th1 Lyme 125D20 D2510 Ph1Feb08 Ph2Apr08 daily lite exp covered up NoIRs| MyStory|
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Knochen
Moderator
| Joined: | Thu Feb 23rd, 2006 |
| Location: | USA |
| Posts: | 380 |
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Posted: Thu Jun 19th, 2008 21:38 |
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Potato = high glycemic index carb blast + all the other "fun" items you listed. A baked potato has a higher glycemic index than a plain donut, just to give you an idea.
So feel free, give the bugs a treat. All that starch breaks down quickly into a spike blood sugar, and they will enjoy it no end. The chlorogenic acid in the peel is just a bonus.
Other that that, potatos are great. 
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Reiter's Syndrome 25+ yrs, fatigue, joints, muscles, migraine, brainfog| 25D 6 ng/ml |Benicar May06|Ph1 June06|Ph 2 Sept06|Ph 3 Jan 07|NoIRs K-Cream Zinc Oxide cream - Always covered!
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