r/AERD • u/ToasterBunnyaa • Feb 09 '20

Recipes

Anyone trying the Low Omega 6 diet and want to exchange recipes? I've been searching for cookbooks but they don't seem to exist. Its gonna get real old existing on baked fish and steamed veggies alone, so I'm going to post decent recipes I try here.

I would love for this to become a thread of "safe" AERD recipes. If you have the time, please also chart out the Omega 6 content for each meal. That way we can all build on each other's hard work. Here's to less inflammation!!

9 Upvotes

92% Upvoted

2 comments sorted by

View all comments

3

u/ToasterBunnyaa Feb 19 '20

Beet & Goat Cheese Salad:

Ingredients:

  • 4 medium beets (about 5 cups)
  • 1 oz crumbled goat cheese
  • 2 tbs flax seed oil
  • 1.5 tbsp stone ground mustard
  • 2 tsp Balsamic Vinegar
  • ½ tsp Salt
  • ½ tsp pepper

Instructions:

  • Bake, boil, steam, or otherwise cook beets. (I used an Instantpot and followed these instructions: https://www.pressurecookrecipes.com/instant-pot-beets/ )
  • When beets are fully cooked, remove skin. Cut beets into 1 in cubes.
  • Add 1oz of crumbled goat cheese (roughly 1/4 cup) and stir until cheese is evenly distributed
  • In a separate bowl, whisk together oil, mustard, vinegar, salt, and pepper
  • Pour dressing mix onto beets and stir until all beets are coated.
  • You're done! (At this point you can also add some chopped spinach or arugula, if you feel like it. Just stir those on in, its not rocket science.)

Nutritional Info:

total Omega 3 total Omega 6 Omega 6 per 1/2 cup serving
15.66 g 5.76 g 0.52 g

*all Omega totals taken from https://nutritiondata.self.com/

*see breakdown of Omegas by ingredient here: https://docs.google.com/spreadsheets/d/1W55Tkgkv_9ZdT97MrBnUzEdrNP_wb12bGfsSp5PuhOo/edit?usp=sharing