Recipes Featuring Anti-Gallstone Nutrients

The recipes in this section feature foods that are naturally rich in anti-gallstone nutrients such as fiber and magnesium. Note that this is the second recipe page focused on anti-gallstone dishes. You can view the first page by clicking here.

Weight Loss Muffins

Yields 12 muffins

Obesity and excess body weight have been associated with an increased risk of gallstones. These scrumptious muffins are packed with weight loss promoting fiber, while being extremely low in fat.

	Ingredients
	1 cup rolled oats, soaked in 1 cup skim milk for 1-2 hours 1/2 cup unsweetened applesauce 2 egg whites 1 cup skim milk 1 cup whole wheat flour 1/2 cup brown sugar 1 tsp baking powder 1/2 tsp baking soda 1/2 tsp salt 1 tsp cinnamon 1 cup blueberries

Directions

	Preheat oven to 400 degrees F (200 degrees C, gas mark 6).
	Beat together egg whites, oat-milk mixture, and applesauce. Combine dry ingredients in a separate bowl.
	Add liquid ingredients to dry ingredients and mix until just combined (do not over-mix). Fold in blueberries.
	Fill 12 paper muffin cups with batter (about two thirds full). Bake for 20 minutes or until done.

Green Pea and Mushroom Risotto

Serves 3

This simple recipe helps you create a risotto that's full of flavor and fiber. In addition, it is rich in antioxidants which can give you a real health boost.

	Ingredients
	2 Tbsp olive oil 2/4 lb crimini mushrooms, cleaned, stemmed, diced 1 garlic clove, minced 1 yellow onion, finely chopped 1 2/3 cups long grain brown rice, uncooked 4 1/4 cups vegetable broth (allergen-free) 3 tbsp parsley, chopped 1/4 lb frozen peas, thawed Salt and pepper Fresh parsley, for garnish (optional)

Directions

	Heat 1 tablespoon olive oil in a large saucepan. Add mushrooms and season with salt and pepper. Cook, constantly stirring, for a few minutes until mushrooms soften. Transfer to a plate and set aside.
	Using same saucepan, heat another 1 tablespoon olive oil, and add minced garlic and onion. Sauté for a few minutes until onions begin to turn translucent. Add rice and cook for a few minutes, constantly stirring.
	Add half a cup of broth. Cook, stirring occasionally, until almost all broth is absorbed. Add another half a cup of broth each time liquid is absorbed until all broth is used and rice is almost cooked (use water if you run out of broth towards end).
	Add peas, chopped parsley, and sautéed mushrooms. Cook for a few minutes, constantly stirring. Season with salt and pepper to taste. Transfer to serving plates and garnish with fresh parsley.

Fantastic Fiber Muffins

Looking for a high-fiber muffin recipe? These muffins combine wheat bran with whole wheat flour and apples to create a delicious treat that helps you reach your fiber quota. A diet rich in fiber has been shown to reduce the risk of gallstone formation.

	Ingredients
	1 1/2 cups wheat bran 1 cup nonfat milk (or milk substitute) 1/2 cup unsweetened applesauce 1 egg 2/3 cup brown sugar 1/2 cup all-purpose flour 1/2 cup whole wheat flour 1 tsp baking powder 1 tsp baking soda 1/2 tsp salt 1 cup organic apples, washed, cored, chopped

Directions

	Preheat oven to 375°F (190°C, gas mark 5).
	Combine wheat bran and milk, and let stand for 15 minutes.
	In a large bowl, whisk together apple sauce, egg, and brown sugar. Stir in bran mixture and mix well.
	In a small bowl, combine all-purpose flour, whole wheat flour, baking powder, baking soda, and salt. Stir into bran mixture and mix until just blended (do not over-mix). Fold in chopped apples.
	Fill prepared muffin capes with batter (about two thirds full). Bake for about 15-20 minutes.

Low-Fat Apple and Raspberry Crumble

Not only does this divine dessert tempt your taste buds, it also makes a healthy alternative to many other desserts. The apples and oats featured in this crumble are rich in dietary fiber, an anti-gallstone nutrient that has been shown to reduce the risk of gallstone formation. A study following the eating habits of 69,000 women over a period of 16 years found that those who consumed the most fiber overall had a 13% lower risk of getting gallstones, compared to those consumed the least fiber.

	Ingredients
	5 large cooking apples, finely sliced 1 cup raspberries 2 cups apple juice 2 cups rolled oats 2 tbsp butter or margarine 2 tbsp brown sugar 2 tsp of cinnamon 1/2 tsp cloves

Directions

	Preheat oven to 350°F (gas 4)
	Arrange apple slices and raspberries in a buttered baking dish. Pour apple juice over.
	Mix rolled oats, sugar, and spices in a medium bowl. Cut in butter or margarine with fingers until evenly dispersed.
	Cover apples and raspberries with crumble topping.
	Bake for 45-60 minutes in preheated oven. Serve hot or cold.

Quinoa Crepes with Applesauce

10-12 crepes

These quinoa crepes are packed with fiber and magnesium, which makes them an ideal dessert for fighting gallstones. In addition, quinoa has a low Glycemic Index (GI) rating, which means that it helps keep blood glucose and insulin levels under control. Recent research suggests that a diet that favors low glycemic foods, such as quinoa, can help prevent gallstones.

	Ingredients
	1 1/2 quinoa flour 1/2 cup tapioca flour 1 tsp baking soda 1 tsp cinnamon 2 cup carbonated water 3 tbsp canola oil 3 cups unswtnd, organic apple sauce Cinnamon, to taste

Directions

	In a medium bowl, mix together quinoa flour, tapioca flour, baking soda, and cinnamon. Add water and oil and whisk until well combined.
	Preheat a large nonstick skillet over medium heat. Add a few drops of canola oil.
	For first crepe, pour about 1/3 cup of batter into skillet, rotating skillet quickly until bottom is evenly coated. Cook crepe on medium high heat until bottom is light brown. Flip over and briefly cook other side.
	Repeat previous step until batter is gone. Serve with apple sauce.

Wholewheat Muffins with Bananas and Walnuts

Makes 6-8 muffins

	Ingredients
	1 cup whole wheat flour 1/3 cup brown sugar 1/2 tsp baking powder 2/3 cup walnuts, chopped 1/4 tsp salt 2 medium bananas, sliced 1/4 cup almond milk 1 egg, lightly beaten

Directions

	Preheat oven to 350°F (175°C, gas 4).
	Combine flour, sugar, baking powder, walnuts, and salt. In a separate bowl, mash bananas with a fork.
	Add egg and almond milk to banana mixture, then combine dry and wet ingredients. Pour batter into a non-stick muffin pan.
	Bake for 30-40 minutes, then transfer muffins to a cooling rack. Serve warm.

Source: http://www.healwithfood.org/gallstones/recipes.php#ixzz48sgPfyuw