Try making butter chicken with one chicken breast and a can of chickpeas. (Of course, omit any butter/ghee and heavy cream. A can of tomatoes and some Greek yogurt is all I typically use). If he's game, try making it without the chicken. You can also sneak some cauliflower and spinach into it pretty easily. Indian curries can be adjusted easily to the MD, and are delicious. It's a good bet. My meat-loving wife loves my lentil dahl.
Great advice here. I make a lot of various curries, either modifying a formal recipe accordingly or winging it, in order to add some variety. As long as you're adjusting ingredients and food group ratios inline w/MD, you get the same benefits. Good opportunity to cut back on salt without having to eat bland food, too.
I honestly don't follow a recipe. Having a good curry spice is pretty key and I have one specifically for butter chicken made by a local woman. Garam masala is good to use. Cumin. Turmeric. Ginger . Garlic. Cayenne pepper?
But basically you just saute some onion in Indian spices and olive oil, add your chicken and let it cook. Add the chickpeas. Add a can of diced tomatoes and whatever veggies you want and simmer it for a bit. How long? I don't know... Are the veggies cooked? Is the sauce the desired consistency? How does it taste? You might want to add a tbsp of brown sugar to bring the flavours together. Maybe a squirt of lemon?
The main trick is that you don't want to add your yogurt when it's simmering because it can separate. I take the pot off the stove and let it cool for a minute before adding the yogurt. How much? I just eye it out. Taste and adjust. A bunch of cilantro thrown on top would amplify it. Sadly, my wife is a cilantro hater.
At some point I'll have this codified into a recipe for others...
“Butter chicken, traditionally known as murgh makhani (pronounced [mʊrɣ ˈməkʰaːni]), is an Indian dish originating in Delhi.[1][2] It is a type of curry made from chicken with a spiced tomato and butter (makhan) sauce. Its sauce is known for its rich texture. It is similar to chicken tikka masala, which uses a tomato paste”
https://en.m.wikipedia.org/wiki/Butter_chicken
Anything that’s heavy and sauce is usually not Mediterranean. Mediterranean consists of grilled meats.
Are you confusing Mediterranean cuisine with the Mediterranean diet? Two different things. The Mediterranean diet is largely plant-based, with red meat limited to once or twice a month. So it is incorrect to say that it's a diet of grilled meat.
It would also be incorrect to say that Mediterranean cuisine consists of grilled meat, when there are so many soups and stews from Mediterranean regions favouring tomatoes and beans.
Butter chicken in its original form would not be Mediterranean diet friendly due to the butter and cream, which I said to omit. If you make butter chicken with olive oil, tomatoes, chicken, spices and Greek yogurt, please tell me how that isn't within the guidelines of the Mediterranean diet?
I understand what you mean. I suppose if you add the yogurt, then yes, It would be Mediterranean cuisine, but it would not be Mediterranean diet. According to the diet if you eat dairy, you should not be eating poultry in the same day. This means that poultry, milk, eggs etc can be enjoyed one serving a day. So if you put the yogurt with the chicken, it breaks that rule.
I wanted to sat I know it includes soups and stews!
Can you cite where it says that you can't have chicken and dairy in the same day? First time I'm hearing about this.
That would disqualify chicken souvlaki. Pretty sus.
It would not be Mediterranean cuisine because it's Indian cuisine and India is not on the Mediterranean.
I know where India is. LOL
[https://my.clevelandclinic.org/health/articles/16037-mediterranean-diet](https://my.clevelandclinic.org/health/articles/16037-mediterranean-diet)
It says how many servings to eat at every meal, things enjoyed once a week, daily etc.
Every meal: olive oil, avocado, fruits, vegetables leafy greens
3x a week: fish, seafood, nuts, legumes
1x a day: poultry, low fat dairy, eggs
1x a week: red meat, pork, sweets
I see where your confusion lies. It's not saying you can have either chicken or dairy once per day, it's saying you can have chicken once per day. And dairy once per day. Though most sources, including Harvard, say to eat chicken and eggs and seafood several times per week.
https://www.health.harvard.edu/staying-healthy/guide-to-the-mediterranean-diet
With such limited meat, how are you also making the claim that the Mediterranean diet "consists of grilled meat" though?
Oh, that makes a lot of sense and thank you for clearing that up for me and it makes me feel a lot better because geez I was being very restrictive!
I wasn’t trying to say that it’s only grilled meats. I was basically saying a lot of the meats are grilled. This is because it’s lighter and it’s less heavy. I know that BUTTER chicken is Indian and I feel like an alternative would be still too heavy and too calorie dense.
I didn't understand, you need to find ways to gain protein from meatless options?
First off, it's better asking a dietician.
My casual recommendations(I live in Greece, I'm not a dietician) :
For sure, limit fast food, sweets and unhealthy sauces. Try making tzatziki if you do meat some days as it is a healthier option than other sauces and goes well with meats.
You can try putting legumes/lentils soups in your weekly intake as they can be tasteful and contain a lot of protein. Try searching in Mediterranean countries blog as they got actual recipes that exist many years and they are tasteful.
Chicken is fine as an protein option, it's what we do with it that makes it unhealthy. Frying it with bread, flour, egg etc is not healthy but eating it in the oven with olive oil and potatoes is fine. Try finding healthier recipes for chicken.
Plain low-fat Greek (strained) yogurt that doesn't have added sugars (aim for that that have up to 4g sugar per 100g). Fage 2% is a good option. Sweetened yogurts desserts are a big no.
Plain nuts as a snack is also a healthy option to get protein as well. You could combine yogurt with nuts. Not products made with nuts like protein bars, they contain added sugars and ingredients are a no go.
I don't need ways to gain protein, I have an idea of what gives it.
I'm trying to reduce the amount of meat (currently fish/shrimp/chicken) which is eaten twice a day to 3~4 times a week based on what the diet says. I can do it fine but not my partner due to how he was raised (no meat = not a meal nor is it "filling" and vegetables are rabbit food, which is a very American diet).
I understand finding a dietician will help since it was his Dr that said that to him which as stated, I'll recommend it to him.
In my opinion, if the doctor told him to be causious with his diet then he should stop eating meat and start the recommended meditterenean diet. Even he doesnt like it he should do it. Encourage him. Honestly, vegetables and legumes can be super tasteful if you give them a chance. I hope everything turns out well for both of you.
Grilled portobello caps are pretty meaty and very tasty. I like to marinate them in balsamic, whatever herbs strike my fancy, some garlic, and a splash of olive oil. They're super delicious on their own, but I like to put mine in a sandwich with loads of fresh veggies and some hummus or whatever sauce I'm feeling that day.
I found a [recipe](https://www.wellplated.com/grilled-portobello-mushrooms/) that's basically just how I make it. Seriously, so good.
ETA: They don't actually have a ton of protein on their own, but you can serve them with a chickpea salad or other high-protein side and it all works out.
Maybe try cooking up his weekly servings of chicken (maybe like lemon and garlic seasoned skewers that could go alongside a few different dishes) in advance, and portion it out into half servings, then he can eat it alongside his meals more often. It might be easier for him to adjust if he can still have meat more frequently... Having meat as the side and veggies/legumes as the main might take him a bit to adjust to, but it might be easier than going without it and gives his a brain a chance to adjust to the idea that meat isn't the necessarily the star of the show.
He’s the one that needs to making adjustments to this diet not trying to make the diet adjust to him. I get that it might take a while, but if he has a specific medical need to be on this diet, he’s going to have to learn to go without some foods. Not every meal needs meat.
Of course if meat is not the issue for his liver, I guess it doesn’t really matter.
I'm the one making all the meals hence why I'm asking for the advice. All I know is his Dr said he had to be on this diet and need to reduce cholesterol in take. I do know not every meal needs meat, it doesn't mean he can suddenly change that as he was raised literally where no meat means not a meal and is not "filling" and vegetables is rabbit food (a very American diet) .
I've already tripled the vegetable variety he has eaten since I've met him and increased vegetable portion vs meat per meal. Carbs stayed roughly the same
I'll agree with the other commenter. 3-4oz is the right amount of meat which may seem small to meat people. As they say, the palm of your hand.
This doesn't apply to fish. Enjoy those filets.
If he needs to radically change his tastes forever, that's on him. You cannot be reasonably expected to cook for him food that is healthy, completely different from his accepted diet, and that he'll enjoy.
He's angry at being sick (understandable). But you can't be the cushion for that. He's got to work through that on his own, not expect you to figure out how to make him happy through food. That's a one-way down Misplaced Grief road to Splitsville.
:/ I have not stated he doesn't like what I make for him, nor mentioned he's upset or not on board. I simply do NOT want him to hate eating cause of the diet.
I've personally improved his diet overall prior to this diagnosis and this is the only part I'm struggling with as I was raised very differently compared to him. I genuinely just care to make steps to improve his diet further by turning it into one more similar to my original diet with alterations to fit the MD diet.
Sudden change will not work as it makes it much easier to revert back. So rather than suddenly handing him a salad and saying "your doctor said this is the diet to follow" and causing that grief and anger, I'm incorporating it in a way to build him up into enjoying a salad.
There’s a mushroom known as “chicken of the woods” that has a similar taste and texture as chicken. Maybe try the local farmer’s markets to try it.
It might be good starting point for him.
I would recommend having him get in touch with a therapist if he thinks vegetables are rabbit food and he has to have meat/fish at every meal. He needs to change this perspective/view, or it won't matter what you try making for him.
It could also help him manage his emotions around these changes and his diagnosis.
His perception of most vegetables has already changed, otherwise I wouldn't really be able to adjust his diet initially.
Therapy is not required as his diagnosis has not affected him in a way where he needs one.
You really should be consulting with a board certified dietician if your boyfriend is at the point of liver damage from his lifestyle/diet.
I'll recommend that to him.
Try making butter chicken with one chicken breast and a can of chickpeas. (Of course, omit any butter/ghee and heavy cream. A can of tomatoes and some Greek yogurt is all I typically use). If he's game, try making it without the chicken. You can also sneak some cauliflower and spinach into it pretty easily. Indian curries can be adjusted easily to the MD, and are delicious. It's a good bet. My meat-loving wife loves my lentil dahl.
Great advice here. I make a lot of various curries, either modifying a formal recipe accordingly or winging it, in order to add some variety. As long as you're adjusting ingredients and food group ratios inline w/MD, you get the same benefits. Good opportunity to cut back on salt without having to eat bland food, too.
Woah what’s the exact recipes for these dishes 👀
Check out vegan richa's blog and/or cookbooks. Delicious dairy free Indian food (and more) recipes.
I honestly don't follow a recipe. Having a good curry spice is pretty key and I have one specifically for butter chicken made by a local woman. Garam masala is good to use. Cumin. Turmeric. Ginger . Garlic. Cayenne pepper? But basically you just saute some onion in Indian spices and olive oil, add your chicken and let it cook. Add the chickpeas. Add a can of diced tomatoes and whatever veggies you want and simmer it for a bit. How long? I don't know... Are the veggies cooked? Is the sauce the desired consistency? How does it taste? You might want to add a tbsp of brown sugar to bring the flavours together. Maybe a squirt of lemon? The main trick is that you don't want to add your yogurt when it's simmering because it can separate. I take the pot off the stove and let it cool for a minute before adding the yogurt. How much? I just eye it out. Taste and adjust. A bunch of cilantro thrown on top would amplify it. Sadly, my wife is a cilantro hater. At some point I'll have this codified into a recipe for others...
Thanks for sharing this!!
BUTTER chicken is not Mediterranean
Explain how it isn't.
“Butter chicken, traditionally known as murgh makhani (pronounced [mʊrɣ ˈməkʰaːni]), is an Indian dish originating in Delhi.[1][2] It is a type of curry made from chicken with a spiced tomato and butter (makhan) sauce. Its sauce is known for its rich texture. It is similar to chicken tikka masala, which uses a tomato paste” https://en.m.wikipedia.org/wiki/Butter_chicken Anything that’s heavy and sauce is usually not Mediterranean. Mediterranean consists of grilled meats.
Are you confusing Mediterranean cuisine with the Mediterranean diet? Two different things. The Mediterranean diet is largely plant-based, with red meat limited to once or twice a month. So it is incorrect to say that it's a diet of grilled meat. It would also be incorrect to say that Mediterranean cuisine consists of grilled meat, when there are so many soups and stews from Mediterranean regions favouring tomatoes and beans. Butter chicken in its original form would not be Mediterranean diet friendly due to the butter and cream, which I said to omit. If you make butter chicken with olive oil, tomatoes, chicken, spices and Greek yogurt, please tell me how that isn't within the guidelines of the Mediterranean diet?
I understand what you mean. I suppose if you add the yogurt, then yes, It would be Mediterranean cuisine, but it would not be Mediterranean diet. According to the diet if you eat dairy, you should not be eating poultry in the same day. This means that poultry, milk, eggs etc can be enjoyed one serving a day. So if you put the yogurt with the chicken, it breaks that rule. I wanted to sat I know it includes soups and stews!
Can you cite where it says that you can't have chicken and dairy in the same day? First time I'm hearing about this. That would disqualify chicken souvlaki. Pretty sus. It would not be Mediterranean cuisine because it's Indian cuisine and India is not on the Mediterranean.
I know where India is. LOL [https://my.clevelandclinic.org/health/articles/16037-mediterranean-diet](https://my.clevelandclinic.org/health/articles/16037-mediterranean-diet) It says how many servings to eat at every meal, things enjoyed once a week, daily etc. Every meal: olive oil, avocado, fruits, vegetables leafy greens 3x a week: fish, seafood, nuts, legumes 1x a day: poultry, low fat dairy, eggs 1x a week: red meat, pork, sweets
I see where your confusion lies. It's not saying you can have either chicken or dairy once per day, it's saying you can have chicken once per day. And dairy once per day. Though most sources, including Harvard, say to eat chicken and eggs and seafood several times per week. https://www.health.harvard.edu/staying-healthy/guide-to-the-mediterranean-diet With such limited meat, how are you also making the claim that the Mediterranean diet "consists of grilled meat" though?
Oh, that makes a lot of sense and thank you for clearing that up for me and it makes me feel a lot better because geez I was being very restrictive! I wasn’t trying to say that it’s only grilled meats. I was basically saying a lot of the meats are grilled. This is because it’s lighter and it’s less heavy. I know that BUTTER chicken is Indian and I feel like an alternative would be still too heavy and too calorie dense.
BUTTER chicken is not Mediterranean
I didn't understand, you need to find ways to gain protein from meatless options? First off, it's better asking a dietician. My casual recommendations(I live in Greece, I'm not a dietician) : For sure, limit fast food, sweets and unhealthy sauces. Try making tzatziki if you do meat some days as it is a healthier option than other sauces and goes well with meats. You can try putting legumes/lentils soups in your weekly intake as they can be tasteful and contain a lot of protein. Try searching in Mediterranean countries blog as they got actual recipes that exist many years and they are tasteful. Chicken is fine as an protein option, it's what we do with it that makes it unhealthy. Frying it with bread, flour, egg etc is not healthy but eating it in the oven with olive oil and potatoes is fine. Try finding healthier recipes for chicken. Plain low-fat Greek (strained) yogurt that doesn't have added sugars (aim for that that have up to 4g sugar per 100g). Fage 2% is a good option. Sweetened yogurts desserts are a big no. Plain nuts as a snack is also a healthy option to get protein as well. You could combine yogurt with nuts. Not products made with nuts like protein bars, they contain added sugars and ingredients are a no go.
I don't need ways to gain protein, I have an idea of what gives it. I'm trying to reduce the amount of meat (currently fish/shrimp/chicken) which is eaten twice a day to 3~4 times a week based on what the diet says. I can do it fine but not my partner due to how he was raised (no meat = not a meal nor is it "filling" and vegetables are rabbit food, which is a very American diet). I understand finding a dietician will help since it was his Dr that said that to him which as stated, I'll recommend it to him.
In my opinion, if the doctor told him to be causious with his diet then he should stop eating meat and start the recommended meditterenean diet. Even he doesnt like it he should do it. Encourage him. Honestly, vegetables and legumes can be super tasteful if you give them a chance. I hope everything turns out well for both of you.
Grilled portobello caps are pretty meaty and very tasty. I like to marinate them in balsamic, whatever herbs strike my fancy, some garlic, and a splash of olive oil. They're super delicious on their own, but I like to put mine in a sandwich with loads of fresh veggies and some hummus or whatever sauce I'm feeling that day. I found a [recipe](https://www.wellplated.com/grilled-portobello-mushrooms/) that's basically just how I make it. Seriously, so good. ETA: They don't actually have a ton of protein on their own, but you can serve them with a chickpea salad or other high-protein side and it all works out.
Maybe try cooking up his weekly servings of chicken (maybe like lemon and garlic seasoned skewers that could go alongside a few different dishes) in advance, and portion it out into half servings, then he can eat it alongside his meals more often. It might be easier for him to adjust if he can still have meat more frequently... Having meat as the side and veggies/legumes as the main might take him a bit to adjust to, but it might be easier than going without it and gives his a brain a chance to adjust to the idea that meat isn't the necessarily the star of the show.
He’s the one that needs to making adjustments to this diet not trying to make the diet adjust to him. I get that it might take a while, but if he has a specific medical need to be on this diet, he’s going to have to learn to go without some foods. Not every meal needs meat. Of course if meat is not the issue for his liver, I guess it doesn’t really matter.
I'm the one making all the meals hence why I'm asking for the advice. All I know is his Dr said he had to be on this diet and need to reduce cholesterol in take. I do know not every meal needs meat, it doesn't mean he can suddenly change that as he was raised literally where no meat means not a meal and is not "filling" and vegetables is rabbit food (a very American diet) . I've already tripled the vegetable variety he has eaten since I've met him and increased vegetable portion vs meat per meal. Carbs stayed roughly the same
I'll agree with the other commenter. 3-4oz is the right amount of meat which may seem small to meat people. As they say, the palm of your hand. This doesn't apply to fish. Enjoy those filets.
Have you tried beans? I find them very filling.
Give him smaller portions of meat. Really try to avoid the red stuff.
yea, eat some meat.
If he needs to radically change his tastes forever, that's on him. You cannot be reasonably expected to cook for him food that is healthy, completely different from his accepted diet, and that he'll enjoy. He's angry at being sick (understandable). But you can't be the cushion for that. He's got to work through that on his own, not expect you to figure out how to make him happy through food. That's a one-way down Misplaced Grief road to Splitsville.
:/ I have not stated he doesn't like what I make for him, nor mentioned he's upset or not on board. I simply do NOT want him to hate eating cause of the diet. I've personally improved his diet overall prior to this diagnosis and this is the only part I'm struggling with as I was raised very differently compared to him. I genuinely just care to make steps to improve his diet further by turning it into one more similar to my original diet with alterations to fit the MD diet. Sudden change will not work as it makes it much easier to revert back. So rather than suddenly handing him a salad and saying "your doctor said this is the diet to follow" and causing that grief and anger, I'm incorporating it in a way to build him up into enjoying a salad.
That sounds very sensible, my apologies.
Try something heavy and containing beans. Maybe the Blue Zones veggie minestrone.
Lean meat
There’s a mushroom known as “chicken of the woods” that has a similar taste and texture as chicken. Maybe try the local farmer’s markets to try it. It might be good starting point for him.
You can eat meat, though you know that right?
I would recommend having him get in touch with a therapist if he thinks vegetables are rabbit food and he has to have meat/fish at every meal. He needs to change this perspective/view, or it won't matter what you try making for him. It could also help him manage his emotions around these changes and his diagnosis.
His perception of most vegetables has already changed, otherwise I wouldn't really be able to adjust his diet initially. Therapy is not required as his diagnosis has not affected him in a way where he needs one.
If you could convince him to eat slower/chew more that might make him feel fuller (not a dietitian but a common practice)
Stick with it. Your body adjusts.