Our dietary recommendations for people with physical impairments such as spinal cord injuries and Multiple Sclerosis, are fundamentally the same as the recommendations for the general population. Having said that however, the importance of following recommendations is much greater for people with spinal cord injuries and MS due to an increased risk of fatigue, chronic constipation, pressure sores, osteoporosis, obesity, and cardiovascular disease.

The best evidence for supporting a healthy lifestyle is currently around the Mediterranean style diet. The Mediterranean diet also focuses on a healthy lifestyle, which includes getting enough sleep, planning time to prepare and cook food, sharing meals with family and/or friends and eating mindfully.

To be honest, it sounds a bit like a dream – great sleep, great food and taking the time to enjoy all of it! Who doesn’t want a lifestyle like that.

In all seriousness though, following the Mediterranean diet can help reduce the risk of chronic disease and has many health benefits not only from individual foods or nutrients but also the dietary pattern as a whole.

To turn this advice into reality, let’s get started with a Mediterranean recipe!

Shakshuka (Baked eggs)

Following the Mediterranean diet has been shown to help reduce the risk of chronic disease and has many health benefits not only from individual foods or nutrients but also the dietary and lifestyle pattern as a whole. These baked eggs or Shakshuka will have your mouth watering as you make them and have health benefits that fit perfectly with a Mediterranean diet.

• PREP TIME: 10 mins
• COOK TIME: 20 mins
• TOTAL TIME: 30 mins
• SERVINGS: 6 servings

Ingredients

• 1 medium onion, diced
• 1 red bell pepper, seeded and diced
• 4 garlic cloves, finely chopped
• 2 tsp paprika
• 1 tsp cumin
• 1/4 tsp chili powder
• 1 28-ounce can whole peeled tomatoes
• 6 large eggs
• Salt and pepper, to taste
• 1 small bunch fresh cilantro, chopped
• 1 small bunch fresh parsley, chopped

Method

1. Heat olive oil in a large sauté pan on medium heat. Add the chopped bell pepper and onion and cook for 5 minutes or until the onion becomes translucent.
2. Add garlic and spices and cook an additional minute.
3. Pour the can of tomatoes and juice into the pan and break down the tomatoes using a large spoon. Season with salt and pepper and bring the sauce to a simmer.
4. Use your large spoon to make small wells in the sauce and crack the eggs into each well. Cover the pan and cook for 5-8 minutes, or until the eggs are done to your liking.
5. Garnish with chopped cilantro and parsley.

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And as always, if you have any questions about your diet or would like one-on-one dietary advice from your Able Dietician, send us a message letting us know what you’re after and we’ll be in touch to help you achieve your goals!