Lifestyle Interventions Dr MargiAnne Isaia, MD MPH Enthusiasm Meal Collection: SIDE DISH Power point presentation All rights reserved. Copyright secured. Used by permission. Nutrition therapy

SIDE DISH INDEX SD 01BUCKWHEAT SALAD & CAULIFLOWER SD 02BUCKWHEAT SALAD & EGGPLANT SD 03BUCKWHEAT SALAD & ZUCCHINI SD 04BUCKWHEAT SALAD & TOMATO SD 05BUCKWHEAT SALAD & GREEN BELL PEPPER SD 06BUCKWHEAT SALAD & MUSHROOMS SD 07BUCKWHEAT SALAD & GREEN LEAFY VEGETABLES SD 08BUCKWHEAT SALAD & GREEN BEANS SD 09BUCKWHEAT & RED BEET SD 10STAFFED CABBAGE SD 11BAKED POTATOES SD 12POTATOES SALAD SD 13MACEDONIAN EGGPLANT SD 14RICE AND VEGETABLES SD 15ORANGE CABBAGE SD 16CARROTS CREAM SD 17ZUCCHINI CREAM SD 18UKRAINIAN GREEN LEAVES PUREE SD 19STAFFED CABBAGE ALTERNATIVE SD 20ZUCCHINI IN TOMATO SAUCE SD 21ITALIAN – FLAVORED CAULIFLOWER SD 22MUSHROOMS WITH VEGETABLES SD 23FRIED RICE SD 24TOMATO SAUCE

INGREDIENTS: 1 cup of cooked buckwheat ½ cup of steamed cauliflower 1 teaspoon olive oil 1/8 teaspoon salt optional, 1 tablespoon of green onion SERVINGS: 1 PREPARATION: Chop coarsely the cauliflower, then mix with the rest of the ingredients. Key: roast the buckwheat before cooking for improved color and flavor. For 1 cup of dried buckwheat take 2 cups of water. For special taste, cook the buckwheat in the liquid where you boiled 1 onion and 1 carrot. Boil the buckwheat for 5 minutes, then keep it warm ( cover the pot with some towels) for 1-2 hours. Optional add mushroom powder while cooking. Preparation time:10 min Cooking time:0 min SIDE DISH SD 01 BUCKWHEAT SALAD & CAULIFLOWER ENTHUSIASM Meal Collection * Dr MargiAnne Isaia, MD MPH

INGREDIENTS: 1 cup of cooked buckwheat 1/2 cup of baked eggplant 1 teaspoon of olive oil 1/8 teaspoon salt 1 garlic clove, minced SERVINGS: 1 PREPARATION: Coarsely chop the eggplant. Mix it with the rest of the ingredients. See the Key point when cooking buckwheat, SD 02 Preparation time:10 min Cooking time:0 min SIDE DISH SD 02 BUCKWHEAT SALAD & EGGPLANT ENTHUSIASM Meal Collection * Dr MargiAnne Isaia, MD MPH

INGREDIENTS: 1 cup of cooked buckwheat 1/2 cup of zucchini, steamed 1 teaspoon of olive oil 1/8 teaspoon salt 1 /4 teaspoon of lemon juice SERVINGS: 1 PREPARATION: Mix the olive oil with the lemon juice and salt, then add the rest of ingredients. See key point in cooking the buckwheat. Preparation time:15 min Cooking time:0 min SIDE DISH SD 03 BUCKWHEAT SALAD & ZUCCHINI ENTHUSIASM Meal Collection * Dr MargiAnne Isaia, MD MPH

INGREDIENTS: 1 cup of cooked buckwheat 1 medium tomato or 1 teaspoon of tomato paste 1 teaspoon of olive oil 1/8 teaspoon salt 1/4 teaspoon basil, dried 1 garlic clove, crushed SERVINGS: 1 PREPARATION: Slice the tomatoes (or mix the tomato paste with the olive oil and garlic). Mix with the rest of the ingredients. See key point for cooking buckwheat. Preparation time:15 min Cooking time:0 min SIDE DISH SD 04 BUCKWHEAT SALAD & TOMATO ENTHUSIASM Meal Collection * Dr MargiAnne Isaia, MD MPH

INGREDIENTS: 1 cup cooked buckwheat 1/2 cup steamed green bell pepper 1 teaspoon olive oil 1/8 teaspoon salt 1 garlic clove, crushed SERVINGS: 1 PREPARATION: Chop the green bell pepper, then mix it with all the ingredients. Preparation time:10 min Cooking time:0 min SIDE DISH SD 05 BUCKWHEAT SALAD & GREEN BELL PEPPER ENTHUSIASM Meal Collection * Dr MargiAnne Isaia, MD MPH

INGREDIENTS: 1 cup cooked buckwheat ½ cup steamed mushrooms 1 tablespoon onion, finely chopped 1 teaspoon of olive oil 1/8 teaspoon of salt SERVINGS: 1 PREPARATION: Chop the mushrooms coarsely, then mix them with all the other ingredients. Preparation time:15 min Cooking time:0 min SIDE DISH SD 06 BUCKWHEAT SALAD & MUSHROOMS ENTHUSIASM Meal Collection * Dr MargiAnne Isaia, MD MPH

INGREDIENTS: 1 cup cooked buckwheat 1/2 cup steamed leafy vegetables 1 tablespoon onion, finely chopped 1 teaspoon of olive oil 1/8 teaspoon of salt SERVINGS: 1 PREPARATION: Chop the steamed vegetables coarsely, then mix them with all the other ingredients Preparation time:15 min Cooking time:0 min SIDE DISH SD 07 BUCKWHEAT SALAD & GREEN LEAFY VEGETABLES ENTHUSIASM Meal Collection * Dr MargiAnne Isaia, MD MPH

INGREDIENTS: 1 cup cooked buckwheat 1/2 cup boiled green beans 1 tablespoon onion, finely chopped 1 teaspoon of olive oil 1/8 teaspoon of salt SERVINGS: 1 PREPARATION: Chop the boiled green beans coarsely, then mix them with all the other ingredients Preparation time:15 min Cooking time:0 min SIDE DISH SD 08 BUCKWHEAT SALAD & GREEN BEANS ENTHUSIASM Meal Collection * Dr MargiAnne Isaia, MD MPH

INGREDIENTS: 1 cup of cooked buckwheat 1/2 cup baked red beet, shredded 1 garlic clove, crushed 1 teaspoon olive oil 1/8 teaspoon salt 1 teaspoon lemon juice SERVINGS: 1 PREPARATION: Mix all the ingredients for getting an even distribution. Preparation time:10 min Cooking time:0 min SIDE DISH SD 09 BUCKWHEAT SALAD & RED BEET ENTHUSIASM Meal Collection * Dr MargiAnne Isaia, MD MPH

INGREDIENTS: Layers: 1 medium cabbage Filling: 3 cups of rice, steamed 1 cup onion, chopped 1/2 cup carrots, shredded 1/2 cup walnuts, chopped 1 teaspoon thyme 1 teaspoon salt 1 cup vegetable broth (tomato sauce) SERVINGS: 20 PREPARATION: Steam the leaves of cabbage until tender. Sautee the onion with carrots and thyme until they get tender. Mix with the rice and walnuts. Take one leaf of cabbage at a time and put 1 tablespoon of mixture in the middle of that. Roll it for special shape. Put the rolls in a cooking pan, cover them with vegetable broth (tomato sauce) and cook at 250 degree F for 2 hours. Preparation time:60 min Cooking time:120 min SIDE DISH SD 10 STAFFED CABBAGE ENTHUSIASM Meal Collection * Dr MargiAnne Isaia, MD MPH

INGREDIENTS: 500 g potatoes, peeled off ¼ teaspoon salt ½ teaspoon oregano ½ teaspoon fenugreek ½ teaspoon turmeric SERVINGS: 4 PREPARATION: Cut the potatoes into strips. Combine all the ingredients in a bowl. Spray a rectangular pan with cooking oil and arrange the potato in a single layer. Bake in the oven at 350 degree F for 25 min. Preparation time:20 min Cooking time:25 min SIDE DISH SD 11 BAKED POTATOES ENTHUSIASM Meal Collection * Dr MargiAnne Isaia, MD MPH

INGREDIENTS: 400 g baked potatoes, skin-on 2 cups carrots, fresh, grated 1 cup red bell pepper, chopped ½ cup onion, fresh, chopped 120 g yellow peas cream SERVINGS: 4 PREPARATION: Peel of the baked potatoes, cut them in cubes (2 x 2 x 2 cm), and put in a bowl. Add the rest of the vegetables and mix well for an even distribution. Add the mayonnaise alternative and mix. Preparation time:20 min Cooking time:0 min SIDE DISH SD 12 POTATOES SALAD ENTHUSIASM Meal Collection * Dr MargiAnne Isaia, MD MPH

INGREDIENTS: ½ cup baked eggplant, cubes 100 g red bell pepper roasted, chopped 1 medium onion, baked 2 tablespoons tomato paste 2 teaspoons olive oil 2 pinch of salt ½ teaspoon celery seeds, ground SERVINGS: 2 PREPARATION: Chop the onion coarsely or blend in a food processor, then transfer it in a bowl. Add the rest of the ingredients and mix for an even distribution. Preparation time:10 min Cooking time:0 min SIDE DISH SD 13 MACEDONIAN EGGPLANT ENTHUSIASM Meal Collection * Dr MargiAnne Isaia, MD MPH

INGREDIENTS: 1 cup of rice 4 cups of vegetable broth ¼ teaspoon salt ½ teaspoon mushroom powder SERVINGS: 4 PREPARATION: Cook the rice in vegetable broth for improved taste. To improve flavor add mushroom powder while cooking. It is better to cook it in the oven at very low temperature. Key point: Use onion, carrots, celery ( 2:1:1) to have a vegetable broth. Optional, use red bell pepper. Preparation time:5 min Cooking time:25 min SIDE DISH SD 14 RICE AND VEGETABLES ENTHUSIASM Meal Collection * Dr MargiAnne Isaia, MD MPH

INGREDIENTS: 4 cups of cabbage, finely shredded ½ cup onion, chopped 1 cup of carrots, shredded 1/8 teaspoon salt 1 teaspoon olive oil 1 teaspoon lemon juice SERVINGS: 2 PREPARATION: Mix the cabbage with onion, and carrots, then cook on the top stove stirring frequently, until the cabbage gets soft. Remove from heat and put the rest of the ingredients, stirring for an even distribution. Preparation time:15 min Cooking time:20 min SIDE DISH SD 15 ORANGE CABBAGE ENTHUSIASM Meal Collection * Dr MargiAnne Isaia, MD MPH

INGREDIENTS: 4 cups of steamed carrots 1 cup of vegetable broth 1/8 teaspoon salt 1/4 teaspoon coriander 2 teaspoons olive oil SERVINGS: 4 PREPARATION: Blend the steamed carrots with vegetable broth until a creamy texture. Add the rest of the ingredients and continue to blend for an even distribution. Preparation time:10 min Cooking time:0 min SIDE DISH SD 16 CARROTS CREAM ENTHUSIASM Meal Collection * Dr MargiAnne Isaia, MD MPH

INGREDIENTS: 1 cup zucchini, steamed 100 ml vegetable broth pinch of salt 1 tablespoon of dill ( preferably fresh) 1 teaspoon olive oil ½ teaspoon lemon juice SERVINGS: 2 PREPARATION: Blend zucchini with the rest of the ingredients for getting a creamy texture. Preparation time:10 min Cooking time:0 min SIDE DISH SD 17 ZUCCHINI CREAM ENTHUSIASM Meal Collection * Dr MargiAnne Isaia, MD MPH

INGREDIENTS: 500 g dark green leafy vegetables 1 garlic clove 2 teaspoons lemon juice 2 teaspoons olive oil 1/8 teaspoon salt SERVINGS: 5 PREPARATION: Steam the green leafy vegetables in very small amount of water until they get tender. Then transfer the vegetables in a blender. Add the rest of the ingredients and blend for getting a cream. Key point: This is “ Ukrainian avocado” and is delicious if eaten with polenta. Preparation time:5 min Cooking time:5 min SIDE DISH SD 18 UKRAINIAN GREEN LEAVES PUREE ENTHUSIASM Meal Collection * Dr MargiAnne Isaia, MD MPH

INGREDIENTS: 4 cups of cabbage, finely shredded 1/2 cup warm water 1 medium onion, chopped 1 medium carrot, grated 1/2 medium red bell pepper, chopped 1/8 teaspoon salt 1 teaspoon thyme 1 cup of cooked garbanzo beans SERVINGS: 6 PREPARATION: Put the cabbage to cook in small amount of warm water, together with onion, carrot, red bell pepper, and thyme. When all the vegetables get soft add the garbanzo beans and continue to cook for minutes, in order for the garbanzo beans to borrow the flavor from the vegetables. Add salt and stir. For a sour taste add lemon juice. Combine with rice and vegetables. Preparation time:15 min Cooking time:30 min SIDE DISH SD 19 STAFFED CABBAGE ALTERNATIVE ENTHUSIASM Meal Collection * Dr MargiAnne Isaia, MD MPH

INGREDIENTS: 1 cup zucchini, diced 2 teaspoons tomato sauce 1 tablespoon onion, fresh, chopped 1 teaspoon olive oil ½ tablespoon lemon juice 1/8 teaspoon salt 1 teaspoon parsley, or cilantro, fresh SERVINGS: 1 PREPARATION: Steam or cook zucchini in small quantity of liquid until tender. Dispose the liquid. Add onion, tomato, herbs, salt & mix. In the end add oil and optional lemon juice. Sprinkle with toasted sesame seeds (or add 2-3 drops of sesame oil). Use as side dish for every beans, tofu (scrambled or plain), meatless balls and burgers. Instead of zucchini – can have: cauliflower, okra, broccoli, eggplant, squash (steamed or cooked until tender) Preparation time:15 min SIDE DISH SD 20 ZUCCHINI IN TOMATO SAUCE ENTHUSIASM Meal Collection * Dr MargiAnne Isaia, MD MPH

INGREDIENTS: 1 medium head cauliflower (1.1/2 lb) (or 2 cups frozen) 2 tablespoons water 1/8 teaspoon dried herbs: basil, marjoram, oregano 2 teaspoon olive oil 2 teaspoon lemon juice Fresh herbs: basil / thyme Salt optional 1/2 garlic clove (optional) SERVINGS: 4 PREPARATION: Steam or cook cauliflower in small quantity of liquid until tender (but still crispy). Dispose the liquid. For the sauce: Combine water, lemon juice, oil, dried herbs, garlic. Set aside for min. Combine with the cauliflower and mix. Sprinkle with fresh herbs. Instead of cauliflower – can have: zucchini, okra, broccoli, eggplant, squash (steamed or cooked until tender) Preparation time:15 min Cooking time:3 min SIDE DISH SD 21 ITALIAN – FLAVORED CAULIFLOWER ENTHUSIASM Meal Collection * Dr MargiAnne Isaia, MD MPH

INGREDIENTS: 1 lb mushrooms, fresh, sliced 1 red pepper, medium, chopped 1 green pepper, large, chopped 3 cups zucchini, sliced, steamed 2 medium onion, red, fresh, chopped 3 garlic cloves, minced 8 oz tomato sauce, un-salted, canned 3 tablespoons olive oil 1/8 teaspoon salt 1 cup water SERVINGS: 8 PREPARATION: Sauté the vegetables in water. Start with onion and garlic, then when tender add the pepper and mushrooms. The last one to be added is zucchini. Take out from oven top, add tomato sauce, olive oil and salt. Optional: Sprinkle with fresh dill. Preparation time:15 min Cooking time:30 min SIDE DISH SD 22 MUSHROOMS WITH VEGETABLES ENTHUSIASM Meal Collection * Dr MargiAnne Isaia, MD MPH

INGREDIENTS: 3 cups, white, long rice, cooked 6 cups spinach, baby, fresh 2 tablespoons lemon juice, fresh 1 tablespoon soy sauce, light 1/2 teaspoon sugar 2 tablespoons onion, fresh, chopped 1 red bell pepper, chopped 2 tablespoons sesame seeds, toasted SERVINGS: 6 PREPARATION: Make the sauce from: lemon juice, sugar, light soy sauce. Steam the spinach. Mix all with the cooked rice. Sprinkle with sesame seeds. (Optional: for the sauce 3-4 drops sesame oil) Preparation time:15 min Cooking time:20 min SIDE DISH SD 23 FRIED RICE ENTHUSIASM Meal Collection * Dr MargiAnne Isaia, MD MPH

INGREDIENTS: 1 ½ cup water 4 garlic cloves, chopped ½ teaspoon basil 2 tablespoons tomato paste 1 medium red bell pepper, roasted ½ teaspoon Italian seasoning 1 tablespoon mushroom powder 1/8 teaspoon salt SERVINGS: 4 PREPARATION: Boil the garlic with basil and mushroom powder. When ready take aside and put in a blender. Chop the red bell pepper and add to the blender together with the other ingredients. Blend until a creamy texture. Preparation time:15 min Cooking time:10 min CREAMS & SAUCES SD 24 TOMATO SAUCE ENTHUSIASM Meal Collection * Dr MargiAnne Isaia, MD MPH

QUESTIONS? Dr MargiAnne Isaia, MD MPH