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Modified Stone Age diet

We recommend this diet as the basis of a healthy balanced diet to many of our patients, though we make modifications for the individual as needed, and also make changes according to a patient’s response to the diet. In addition, we sometimes use this diet as a starter in patients with food allergy problems, though we may also use more restricted food elimination and rotation diets when needed. When making significant dietary changes, it is important that you know how to obtain the nutrients you need. Our patients all receive personal advice about this, and the following information is given here as a reference source for our patients. Any food below to which sensitivity is suspected is also omitted.

This diet is:

Foods to include:

Foods to avoid:

Recipe books and meal plans:

There are so many recipe books catering for different needs now, that there really has been no better time for following a healthy low allergen diet. The diet is more straightforward for meat eaters, but for vegetarians we have recommended some cookery books to give you ideas.

The Saucy Vegetarian, Joanne Stepaniak 2000. No cook sauces, dressings, dips. Enable you to quickly turn a plate of steamed veggies and grain or tofu into something altogether more interesting.

The Glucose Revolution Low GI Vegetarian Cookbook, Kate Marsh with Philippa Sandall 2006. Does contain some dairy, corn and wheat, but some vegan recipes.

Low-GI Vegetarian Cookbook, Rose Elliot 2007. Some dairy and wheat recipes, but a useful book nevertheless, and a great chick pea flour pancake recipe.

Vegan, Tony Weston and Yvonne Bishop 2004. An intelligent cookbook which pays attention to omega 3 fats, seaweeds and general nutritional content. Does use wheat and sugar in some recipes, so you have to pick and choose, and substitutes as needed.

You Are what you Eat cookbook Gillian McKeith 2005. Generally low GI, nutritionally sound, wheat free, does include some meat/fish receipes, but mostly vegetarian. Some healthy dessert options.

Vegetarian Cooking Without,Barbara Cousins 2000 (There is also a non veggie  version for those so inclined). Recipes without gluten, sugar, yeast, dairy, saturated fat, meat and fish. Useful resource for how to use non wheat flours, how to substitute in standard recipes.

Food Watch Alternative Cookbook, Honor Campbell 1995. Another useful book for recipes using alternative flours  and substituting.

To get you started here is an easy favourite, good hot or cold, so you can make enough for 2 days, or take it to work in your lunch box. If you do too many veggies, you could put them into a blender for a tasty dip.

Roasted Mediterranean vegetables and quinoa (serves 4-5)

Cook 1 cup quinoa in 2 cups water until the water has been absorbed (about 30 mins).

Meanwhile roast in a warm oven (approx 180 degrees or in our case however warm our Aga happens to be!) for about 30 minutes a combination of the following on a tray and drizzled with olive oil :

1-2 red or yellow peppers in large strips or chunks
2-4 tomatoes, chunks or cherry
1-2 sliced courgettes
1 sliced aubergine
Chunks or 2 red or white onions
Chunks of 1 fennel

After 10 minutes add cubes of 1 packet of smoked tofu and some mushrooms. When the veggies are roasted to taste, mix in a large bowl with the quinoa and a few tablespoons of vegan pesto. Enjoy.

We have tried this with various other veggies too, and it has always worked well, so experiment with what you have to hand.

 

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