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Obesity (Part 3): 16 recipes that will support the correct function of pancreas

(SERIES) In the third part of the series you will learn about 16 tips for simple meals you can cook and support the correct function of your pancreas. In the article you will find tips for breakfasts, lunches and dinners.

READ also previous parts:

Obesity (Part 1): Obesity (Part 1): How the function of pancreas can influence obesity

Obesity (Part 2): Do you know what makes your pancreas weak?

What your body needs

Pancreas is strengthened especially by these foods, drinks and spices:

  • Grains: Hulled grains, buckwheat, millet grains, rice
  • Legumes: Hulled red lentils
  • Vegetables: Pumpkin, carrot, potatoes, cabbage, kale, turnip, cauliflower, broccoli, spinach, celery, zucchini, pea and corn
  • Mushrooms: Oyster mushroom and meadow mushrooms
  • Oils: Cold-pressed pumpkin oil, sunflower oil, flax oil, olive oil, sesame oil
  • Fruits: Apricots, peaches, pears, grapes, apples, avocado
  • Nuts and seeds: Peanuts, hazelnuts and walnuts, pistachios, almonds, cashews, pumpkin seeds, sunflower seeds, sesame seeds, flax seeds, edible chestnuts
  • Other: Honey, date syrup, vanilla, molasses, cane sugar, tofu, plant milk, fennel tea.

What foods to avoid

These foods weaken pancreas:

  • Alcohol
  • Coffee
  • Dairy products, also fermented
  • Smoked meats
  • Ice cream
  • White sugar
  • Roasted and fried meats
  • Fries
  • Preservatives, dyes and other chemicals in foods

TIP: All foods, if possible, should be warm. Especially in the morning and afternoon it’s important for a body to warm up from food.

Recipes for a breakfast

In the morning the body is cleaning itself. If you are used to having small breakfasts, it is ok.

Buckwheat mush (2 portions)

For two portions of buckwheat mush you will need:

  • Buckwheat gruel
  • Apple
  • Pear
  • Handful of nuts
  • Flax and sunflower seeds
  • Cold-pressed sunflower oil
  • Cane sugar
  • Honey or date or maple syrup
  • Salt
  • ½ liter of water
  • Cinnamon
  • Dutch cocoa

Method

Cut the apple and pear, get rid of cores and chop them to pieces. Pour two tablespoons of oil into a small pot and lightly stir-fry apple and pear on it for 2 minutes. Add nuts and seeds and for one more minute keep stir-frying. Add water, 1 tablespoon of cane sugar and ½  teaspoon of salt and bring it to the boil.

Cook for 1 minute. Reduce the temperature and add 8-10 tablespoons of buckwheat gruel. Bring to the boil and cook for 2 minutes. Pour on plates, sprinkle with cinnamon (also cocoa if you want to). At last lightly pour honey or syrup on top of it. Mush isn’t heavy for the body and provides it with nutrition for many hours. The same method applies to corn, millet, rice or oat gruel. Only dosage and time of cooking will be different, but you will figure that out by yourself.

Thick soup (8 portions)

For 8 portions of this thick soup you will need these ingredients:

  • Hulled grains
  • Halved red lentils
  • 2 carrots
  • 2 parsleys
  • 1 onion
  • 2 potatoes
  • 3 tomatoes
  • Frozen peas
  • Zucchini
  • Cold-pressed sunflower oil
  • Chia seeds
  • Salt
  • Sweet paprika
  • 2-3 liters of water

Method

Wash the vegetables and potatoes and finely chop it. Pour 3 tablespoons of oil into a pot and stir-fry onion in it. Once it turns brown, add vegetables, potatoes and peas and stir-fry it for 2-3 minutes.

Add 1 liter of water and bring it to the boil. Add ½ cup of hulled grains, 1 cup of red lentils, 1 tablespoon of salt and 1 tablespoon of sweet paprika. Bring to the boil and add rest of the water. Again bring to the boil, then reduce the temperature to the lowest and cook the soup slowly for about 1 hour. After it’s done, add some salt and when it’s in a plate, add some chia seeds. The soup is filling, but some people will need 2 slices of rye bread with it. Vegetables and grains can interchange based on taste. You can eat this soup the whole day.

Spelt pancakes (2 portions)

For 2 portions of spelt pancakes you will need:

  • 100 grams of almonds or sunflower seeds
  • 1 liter of water
  • 2 cups of very fine spelt flour
  • Salt

Method

Immerse almonds and seeds in water and let it stay immersed overnight. In the morning blend it in the same water for 3 minutes and then strain it. You will get plant milk.

Use a small amount of milk to mix with flour to make a mash, add ½ teaspoon of salt and gradually add rest of the milk. If you don’t have a non-stick pan, or you are not very good at flipping pancakes, let dough rest in the fridge for a few hours.

You can fill them freely with a sweet or salty filling. For example honey, jam, date syrup, scrambled eggs, spinach or tuna in oil.

Green pea (2 portions)

For maybe the fastest breakfast you will need:

  • Two bags of frozen peas
  • Cold-pressed sunflower oil
  • Salt

Warm two tablespoons of oil on a pan, add peas and salt to taste and stir-fry until soft. Put on plates, a suitable side dish is rye bread. You can also add sunny-side up egg to it or scrambled eggs. In the same way you can also prepare corn or green beans. During the season vegetables are better fresh.

Recipes for lunch

If you want something sweet after lunch, try to enjoy a ripe pear, apple or grapes first. It is better than to immediately get a cake.

Soup from Hokkaido pumpkin (4 portions)

For 4 portions of this tasty soup you will need:

  • 1 smaller Hokkaido pumpkin
  • 1 carrot
  • 1 parsley
  • 1 onion
  • Cold-pressed sunflower oil
  • 1,5 liters of water
  • ½ cup of red lentils
  • Ground cinnamon
  • Cane sugar
  • Salt
  • Roasted and peeled pumpkin seeds
  • Virgin pumpkin oil (not necessary)

Method

Clean the pumpkin, carrot and parsley, salt it, sprinkle with oil, add water and bake in an oven until soft. Finely cut the onion and stir-fry it on 2 tablespoons of oil. Add red lentils, stir-fry for a while and then add water and cook until soft. Add the baked pumpkin and vegetables, 1 teaspoon of cinnamon, 2 teaspoons of sugar, 1 teaspoon of salt and cook for a few minutes. Blend it, and add salt if needed. On a plate you can add pumpkin seeds to the soup and sprinkle with pumpkin oil.

Beans with Arab salsa (4 portions)

For 4 portions of this lunch you will need:

  • 500 grams of beans
  • Onion
  • Tomato puree
  • Curry spice
  • Sweet paprika
  • Salt
  • Cold-pressed sunflower oil

Method

Immerse beans in water and put them in the fridge overnight. Rinse them in the morning, put into a pot, add new water and cook for 3 minutes. Then strain them again, add new warm water (it must be warm, otherwise beans will harden), add salt and cook slowly until soft.

Add 2 tablespoons of oil on the pan and stir-fry finely chopped onion, add 2 tablespoons of curry, 1 tablespoon of sweet paprika and teaspoon of salt. For a few seconds stir-fry it and then add a few tablespoons of water so that it creates a paste. Add 2 tablespoons of tomato puree and with constant stirring and adding water, cook it for 20 minutes.

When the salsa is finished, add cooked and drained beans, for a side dish you can have rye bread, Basmati rice, cooked or baked potatoes. Instead of beans you can also use chickpeas or lentils with the difference that it’s enough to immerse lentils in water one hour before cooking, but chickpeas even 24 hours before cooking. This lunch is very nutritious not only for pancreas but also kidneys.

Soup from oyster mushroom (4 portions)

For 4 portions of this soup you will need:

  • About 250 grams of oyster mushroom
  • 3 potatoes
  • Carrot
  • Parsley
  • Frozen peas
  • Onion
  • Sweet paprika
  • Ground cumin
  • Turmeric
  • Salt
  • 1,5 liters of water

Method

Stir-fry finely chopped onion in a pot on 2 tablespoons of oil, add cut oyster mushroom (thick legs are not used), diced potatoes, carrot and parsley. Add ½ cup of frozen peas, stir-fry it all for 2-3 minutes, add water, add 1 teaspoon of sweet paprika, ½ teaspoon of cumin, teaspoon of turmeric and cook slowly on low temperature until soft.

Vegetable risotto with tofu (4 portions)

For 4 portions of this risotto you will need:

  • 1 package of natural tofu cheese (you can get it in a health food store or a supermarket in a vegetarian section)
  • 2-3 cups of Basmati rice
  • Frozen peas
  • Frozen corn
  • Carrot
  • Parsley
  • Zucchini
  • Onion
  • Cold-pressed sunflower oil
  • Turmeric
  • Cumin
  • Salt

Method

Cook rice until soft. Stir-fry finely chopped onion on 3 tablespoons of oil, add 1 teaspoon of turmeric, ½ tablespoon of cumin, 1 teaspoon of salt and stir-fry it for a while with constant stirring. Add a few tablespoons of water and constantly stir it for 10 minutes.

Add tofu cheese cut into thin strips, carrot, zucchini and parsley, ½ cup of frozen corn and the same amount of peas. If needed add a few tablespoons of water and cook until soft. Then add cooked rice.

TIP: Instead of rice you can use hulled grains, buckwheat, bulgur, couscous, rice noodles, corn pasta or cooked or baked potatoes. Instead of tofu you can use oyster mushroom or meadow mushrooms.

Soup from green peas (4 portions)

For 4 portions of this soup you will need:

  • 2 bags of frozen peas
  • Onion
  • Whole grain baked goods
  • Cold-pressed sunflower oil
  • 1,5 liters of water

Method

Stir-fry onion in a pot on 2 tablespoons of oil, add peas and stir-fry for a while. Add water, salt and cook until soft. Blend it and serve it with diced and roasted baked goods.

Baked pumpkin with rice and peanuts (4 portions)

For 4 portions of this meal you will need:

  • 2-3 cups of Basmati rice
  • Hokkaido pumpkin
  • Onion
  • Cold-pressed sunflower oil
  • Salt
  • Peanuts (best if unpeeled)

Method

Clean the pumpkin, remove the inside from it and cut it into 1 cm wide half-moons. Add salt, sprinkle with oil, add a little bit of water and bake until soft. Cook the rice.

Lightly stir-fry finely chopped onion on 2 tablespoons of oil, add peanuts and stir-fry for 3 minutes. Mix it with cooked rice. Serve together with the baked pumpkin. You can use juice from the pumpkin to pour it over rice.

Cabbage soup (4 portions)

For 4 portions of this healthy cabbage soup you will need:

  • Fermented tempeh (you can buy it at the same place where tofu is sold)
  • ½ head of a small cabbage
  • Red lentils
  • 2 potatoes
  • Onion
  • Carrot
  • Cold-pressed sunflower oil
  • Salt
  • Cumin
  • Sweet paprika
  • Apple vinegar

Method

Stir-fry finely chopped onion on 2 tablespoons of oil, add cabbage cut into thin strips, carrot and potatoes, also ½ teaspoon of cumin and ½ teaspoon of paprika, teaspoon of salt, ½ cup of red lentils, water and bring to the boil. Cook until semisoft and add tempeh cut into strips. Cook again until everything is soft. You can add apple vinegar at the end to taste.

Goulash from oyster mushroom (4 portions)

For 4 portions of this goulash you will need:

  • 300 grams of oyster mushroom
  • 2 potatoes
  • Big onion
  • Cold-pressed sunflower oil
  • Ground cumin
  • Sweet paprika
  • Tomato puree

Method

Stir-fry finely chopped onion on 3 tablespoons of oil, add cumin and paprika and add 2 tablespoons of water, and cook it for 10 minutes with constant stirring.

Add 2 tablespoons of tomato puree, ½ teaspoon of salt and for 5 more minutes keep stirring it and adding water. Then add diced potatoes and oyster mushroom cut into strips (without tough parts). Cook slowly until everything is soft. As a side dish serve rye bread, spelt dumplings or pasta.

Recipes for dinner

Dinner should be diverse and long, best in the circle of family and friends. It doesn’t matter at what hour you have dinner, but you shouldn’t go to bed with empty stomach. Overnight the body has enough time and options to break down food and convert it to energy for the next day.

Potato pancakes (4 portions)

For 4 portions of potato pancakes you will need:

  • 8 bigger potatoes
  • Cold-pressed sunflower oil
  • Ground cumin
  • Salt
  • Sauerkraut

Method

Peel the potatoes, finely grate them, add 1 teaspoon of cumin and ½ – 1 teaspoon of salt. Mix it. On a non-stick pan sprinkle a few drops of oil and add a portion of dough. Do not fry the potato pancakes, but prepare them slowly on lower temperature. Serve with sauerkraut.

Pasta with mushroom sauce (4 portions)

For 4 portions of this meal you will need:

  • 500 grams of corn pasta (it can also be wheat pasta)
  • 200 grams of meadow mushrooms
  • Onion
  • Cold-pressed sunflower oil
  • Soya cream
  • Salt
  • ½ head of cabbage
  • Carrot
  • Cane sugar

Method

Stir-fry finely chopped onion on a pan, add peeled and sliced mushrooms, add salt appropriately and stew it with constant adding water until soft. Add ½ of soya cream. Blend everything and add salt to taste.

Then cook pasta and prepare the cabbage salad. Finely grate cabbage and carrot, add salt and cane sugar to taste. You can also add the rest of soya cream.

Hulled grains with tempeh and cabbage (4 portions)

For 4 portions of this meal you will need:

  • Tempeh
  • 400 grams of hulled grains
  • Sauerkraut
  • Onion
  • Cold-pressed sunflower oil
  • Cumin
  • Salt

Method

Cook hulled grains in salty water. Stir-fry finely chopped onion in a pot on 3 tablespoons of oil, add cumin and tempeh. For a few minutes stir-fry it with constant stirring, add sauerkraut, add salt and mix it with cooked hulled grains.

Millet pudding (4 portions)

For 4 portions of this meal you will need:

  • 400 grams of millet grains
  • 200 grams of almonds
  • Apple
  • Pear
  • Cinnamon
  • Cane sugar
  • Egg
  • Salt
  • Cold-pressed sunflower oil

Method

Put 100 grams of almonds into 1 liter of water overnight, in the morning blend it for 3 minutes and strain it. Mix millet grains with hot water and let it stay for 2 minutes (otherwise they could be bitter). Strain it and rinse with hot water and put into a pot. Add a portion of almond milk, add ½ teaspoon of salt, 3 tablespoons of cane sugar and cook slowly. Keep adding milk so that millet grains will cook but not swim in the milk. When it’s cooked, add seasoning, whipped egg, tablespoon of oil, teaspoon of cinnamon and mix it.

Into a baking dish put half of millet substance and cover it with a sliced apple and pear. Sprinkle with cut almonds and cover with the second half of millet substance. On top sprinkle 1 tablespoon of oil and bake it for a while.

And what about your pancreas?

Do you have issues with your pancreas and you would like to get rid of them? Try our approach from holistic and Chinese medicine.

Find out what we can help you with

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