MTHFR Menu and Recipes

Wednesday:

Breakfast: Rainbow Nut Butter Smoothie

1 cup raw kale

1⁄2 frozen banana

1⁄4 cup frozen blueberries

2 Tbsp. nut butter

1 cup unsweetened almond milk

Lunch: Sesame Chicken

Coating and Chicken:

1 egg

1lb. Chicken thighs, cut into bite sized pieces

1 tbsp. Arrowroot powder

1 tbsp. Toasted sesame seed oil

Salt and Pepper

Sesame sauce:

1 tbsp. Toasted sesame seed oil

1 tbsp. Vinegar

2 tbsp. Soy sauce (GF)

Ginger, cubed into 1 cm

2 tbsp. Sukrin Gold

2 tbsp. Sesame seeds

1/4 tsp. Xanthin gum

1 clove garlic

Combine and whisk well egg and arrowroot powder. Place chicken thigh pieces in a large frying pan, heat up sesame seed oil. Cook the chicken pieces. Make sure there are gaps between the meat. In a bowl, combine and whisk all the ingredients for the sauce. After cooking all the chicken pieces, pour in the sesame sauce to the pan. Stir and cook for about 5 minutes, or until the sauce thickens. Transfer chicken on top of cooked broccoli. Upon serving, sprinkle with green onion and sesame seeds.

Dinner: Udon Salmon Soup

8 oz. dried Udon noodles (may also use ramen or soda), cooked and drained according to package instructions

1 clove garlic, smashed and peeled

4 oz. Cremini mushrooms or button mushrooms, sliced thinly

2 scallions, sliced thinly

8 oz. Salmon fillet, skinned and cut into 1-inch cubes

2 tbsp. white miso

1 cup boiling water

2 cups chicken or vegetable broth, (homemade or store-bought), no salt added

1/2 tsp. seasoned rice vinegar

1 tsp. oyster sauce

1/4 tsp. toasted sesame oil

Boil a kettle of water. Dissolve the miso in a cup of boiling water. Pour the mixture through a fine-mesh strainer into a heavy saucepan or Dutch oven over medium heat. Add broth, garlic, oyster sauce, and rice vinegar. Once the mixture starts bubbling, reduce the heat to medium-low and cook for 5 minutes. Stir in mushrooms and salmon. Cook for 15 minutes. Remove the saucepan from the heat and stir in scallion, toasted sesame oil, and cooked udon noodles. Discard garlic. Let sit for 3 to 5 minutes before serving.