Daily Sample Menu to Resolve Constipation

Foods high in fiber and plenty of liquids, skim milk and other liquids. Avoid Cheese

Breakfast

Consists of Prune Juice, and High Fiber Cereal

Prune juice: ¾ Cup

Cereal Choices

1. Oats
Cooked in water. Flavor with chopped raisins, honey and skim buttermilk

2. Dalia
Cracked wheat cooked in water. Flavor with chopped raisins, honey and Chach.
3. Bajra Mehri
Presoak whole Bajra overnight in water. Cook in water. Flavor with chopped raisins, honey and Chach.

Lunch

Mah Dal (Cooked whole black beans): ½ Cup
Paalak Saag (Cooked Spinach): ½ Cup
Whole wheat Chapati/Roti: 1
Water: 1 Cup

3. Snack

Ingredients

1. Flax seeds: 1 Tablespoon
2. Char Magaz
Almonds: 12
Watermelon seeds: 2 teaspoons
Cantaloupe seeds: 2 teaspoons
Pumpkin seeds: 2 teaspoons
3. Raisins: 1 Cup
4. Dates: 1 Cup
5. Chach or skimmed buttermilk, or fat-free yogurt: 1 Cup

Method

This is normally made using mortar and pestle.

1. Soak Dates and raisins in warm water for 20 minutes

2. Soak Char Magaz in hot water for 20 minute.

3. Grind Char Magaz and stir in skimmed milk

4. Grind Raisins and Dates, add to Add to mixture.

5. Stir in flax seed. Let it rest 15 minutes

6. Stir before

Dinner

1. Skinless boneless chicken breast or Salmon: 3 oz

For Vegetarians, Cholay (Chick peas): ¾ cup

2. Cooked Spinach: ½ cup

3. Whole grain bread: 2 Slices

Whole wheat Roti: 2

4. Water: 1 Cup

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