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Meal planning

Battling the MSG Myth » "Help! I've Just Made the MSG Connection" » Meal planning « Previous Next »

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Unregistered guest
Posted on Tuesday, November 16, 2010 - 9:01 am:   Delete PostPrint Post   Ban Poster IP (Moderator/Admin only)

I was wondering if anyone had some meal plans they would be willing to share. I find the hardest part of my 'healing' process is coming up with plans both with grocery shopping and having planned meals. I have battled this for years and do not know why it is such a challenge for me. We then tend to get stuck in a rut so as to avoid problem foods. Which then it gets complicated of trying to eat good to feel good so you can do stuff as opposed to making a bad choice because you are hungry and just want the fastest thing....does anybody else battle this?
Unregistered guest
Posted on Thursday, November 18, 2010 - 10:47 pm:   Delete PostPrint Post   Ban Poster IP (Moderator/Admin only)

wow, i think thats a great idea! i am still a relative newbie and goof up all the time (did again tonite... ate the skin on a piece of roasted Foster Farms chicken :P ...u ...r ...g)
so you probly dont want my suggestions! but what about some of you gize out there that have been successfully maintaining for a long time? DebA or kristy, i just KNOW you must... you both seem soooo organized!
Unregistered guest
Posted on Friday, November 19, 2010 - 6:58 am:   Delete PostPrint Post   Ban Poster IP (Moderator/Admin only)

Duchess, I don't mean this to sound flip, as it is not intended to be - I begin by planning around a protein, as they are not as diverse as veggies and fruits. I prepare many meals with a "safe" chicken or wild salmon and veggies of choice. Homemade soup and chili (not cooked too long). Omelette with lots of veggies in it. If you have Deb's book you can check on many recipes there too. I don't eat as many types of meals that I once did, but have gotten used to my "new" style of healthy dining. Make it as simple as you can, especially in the beginning.
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Posted on Tuesday, November 23, 2010 - 5:36 am:   Delete PostPrint Post   Ban Poster IP (Moderator/Admin only)

There is a free "diet" web site that I love -, where you can create meal plans based on different choices, ie. vegan, allergy, etc. While no msg/glutamate avoidance plan exists, I would think you could choose one and then make the low glutatmate version of it. That would give you something to work with that is aimed at variety, without having to develop your own. And best of all, you can customize it, by substituting a favorite choice (you anc even enter your own recipes/items, like Deb's or Kristy's, though I don't know who would have ever have the time to do all that! You can get the nutritional info by entering the ingredients, if you cared too) and then that favorite can be saved or shared and reused. Maybe a too cumbersome for those who are not quick on the computer, but who knows! You might give it a try. Great for calorie counting or determining the calories in a favorite recipe.
Unregistered guest
Posted on Tuesday, November 23, 2010 - 10:37 am:   Delete PostPrint Post   Ban Poster IP (Moderator/Admin only)

Thank you for the tips. I am more determined to really get up completely MSG free. Hubby has been a real challenge, but last night at dinner, I made a beef stir-fry without any soy sauce and he chose not to add soy sauce to I am really trying hard to encourage him and right now, I would say commercial bread is his largest hoping to get the bread baked and several loafs ahead so that he will make better choices. It all helps. I appreciate everyones' tips and advice on all the subjects.
Unregistered guest
Posted on Tuesday, November 23, 2010 - 1:53 pm:   Delete PostPrint Post   Ban Poster IP (Moderator/Admin only)

Duchess, Here is a link to my blog post about making your own quick bread mix for the freezer: I got the idea from Deb's book where she talks about making white sauce (Bechamel sauce) and storing it in the freezer. That way, you can use your own from the freezer rather than opening a can of msg to add to recipes. I use this bread a lot. Once you do it a couple of times, you can whip some up in no time to put in the oven while the rest of dinner is cooking. I also use this mix for my pizza dough, biscuits, dumplings, baked or fried flat bread. It never fails to impress guests. I know a lot of people like using a breadmaker, but I have a problem with yeast so that doesn't work for us.

I tend to plan around protein, too. I get half a grassfed cow to keep in my freezer at a time so I have lots of roasts, steaks and less hamburger than the average person. I get all the bones, organs and fat from my half (and sometimes the whole cow since no one else wants it) and use them, too. I am a more traditional, everything-from-scratch type of cook so my style is not for everyone. I have just found that I can make broth easily with these bones with no worry about FGA issues.....I am really starting to believe that grassfed/no additives used in processing is the key. I couldn't eat a roast of conventional beef for anything, but we eat roasts and stews cooked to death using our grassfed beef with no problem. I think most people don't notice the citric acid/lactic acid on conventional beef when cooked for a short amount of time, but I think longer cooking times really makes the additives noticeable. So, even if you don't think you are reacting to conventional meats, try pastured, grassfed, pure meat processed with nothing but water before making that decision.

I also buy whole chickens and livers and chicken feet (for making the best gelling broth you've ever seen and I get them for free since no one else wants them) from a lady at the farmers market that processes her pastured chickens with nothing but water. I haven't been able to tolerate any other chicken that I've tried. Purity is definitely the key!

Anyway, I usually boil two chickens in my huge graniteware stockpot along with celery, onion, garlic and carrot ends (I save these in a baggie in the freezer for broth - if I don't have enough, I add some chopped fresh veggies to make up the difference) to make a great broth. I pull all the chicken meat off the bones and separate into meal-sized portions and freeze in baggies. Then, I strain the broth and put it into gallon baggies in the freezer. With this method, I can whip up chicken and dumplings, chicken and rice/veggie bake, chicken burritos, chicken soup or stew or even chicken salad. I do pretty much the same thing with beef shoulder roasts and the bones from the round steak/t-bone steak, etc. Some of the beef dishes: beef stroganoff, chili with beans, red beans and rice, burritos, taco salads, Italian pasta bake, beef stew, Spanish rice and beef vegetable soup, etc. When our meat supply gets low, we make rice flavored with broth without the meat and that is tasty, too. I like to throw a round steak bone/piece of beef fat in with my beans to flavor them as well. I know this sounds foreign and even gross to modern cooks, but this is the way it was done before canned broth and msg. If you want to avoid msg/food additives, the best way is to cook like your grandmother.

I cook in huge batches and freeze the stuff in meal-sized portions. I do dried beans, broth, rice all this way. If you use broth as the liquid to cook rice and finely diced veggies and then add the corresponding shredded protein to it, it's a meal by itself. You can even cook the whole thing in a rice cooker. Make a huge batch and freeze leftovers. I'm trying to get in the habit of dehydrating some portions so I can have instant servings for the pantry. (it's either that or buy another freezer - mine is too full at certain times of the year)

I've found that I get much more creative when the protein is already cooked and shredded in the freezer and I have plenty of broth in there with it. Then again, packages of boneless skinless chicken breasts and stir-fry meat from the grocery store are not an option for us.

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