Monday, 29 April 2013
SHREDDED
THAI ZUCCHINI: Two distinct flavors spice up a hearty plate of
vegetables. Easy to make and gives your lunch or dinner an exotic kick.
Ingredients:
1 Large Zucchini, shredded
2 tsp olive oil
Curry Paste
Directions:
1. Shred 1/2 Zucchini
2. Heat 1TB Olive Oil in pan
3. Add 1/2 of the shredded Zucchini to pan.
4. Spoon in 1 TB "Spice Up: Punainen (Red) Thai Curry" paste
5. Stir until cooked. Move to bowl.
6. Repeat with other 1/2 of Zucchini using 1 TB "Spice Up: Vihreä (Green) Thai Curry" paste
You can also make a sunny lemon kissed version of this without the curry. Shred the zucchini, add to pan with olive oil, and splash with lemon juice, black pepper, and sea salt. (I use European "Herbamere Spicy" similar to Mrs Dash from North American stores.)
You can add more or less curry paste to taste, but beware that too much paste will be too salty.
Ingredients:
1 Large Zucchini, shredded
2 tsp olive oil
Curry Paste
Directions:
1. Shred 1/2 Zucchini
2. Heat 1TB Olive Oil in pan
3. Add 1/2 of the shredded Zucchini to pan.
4. Spoon in 1 TB "Spice Up: Punainen (Red) Thai Curry" paste
5. Stir until cooked. Move to bowl.
6. Repeat with other 1/2 of Zucchini using 1 TB "Spice Up: Vihreä (Green) Thai Curry" paste
You can also make a sunny lemon kissed version of this without the curry. Shred the zucchini, add to pan with olive oil, and splash with lemon juice, black pepper, and sea salt. (I use European "Herbamere Spicy" similar to Mrs Dash from North American stores.)
You can add more or less curry paste to taste, but beware that too much paste will be too salty.
Saturday, 27 April 2013
MOCK
SUSHI: Sushi fans will love this! If you are brave, patient, &
willing to break the rules -- this is a real showstopper that tastes
gorgeous. Cauliflower replaces the rice, but you'll be surprised how
the extra crunch actually improves the experience.
Ingredients:
1 head fresh cauliflower (You will grate about 1-2 cups)
2 tsp Rice Vinegar 1 package Truvia or other sweetener
1 Pinch Sea Salt (about 1/8 tsp)
1 tsp olive oil
Soy Sauce (sugar-free)
Cucumber (sliced into strips)
Red Bell Pepper (sliced and cut into strips)
Lettuce (I use iceberg for a better crunch)
Nori Sheets (Roasted seaweed to wrap up the sushi)
OPTIONAL: Wasabi / Sushi Ginger / Toasted Sesame Seeds
Sushi Mat (optional)
Directions:
1. Grate 1-2 cups of cauliflower into rice-size bits. Place in microwave safe bowl.
2. Add vinegar, sweetener, oil and sea salt. Mix til blended.
3. Microwave on high until cauliflower is cooked & steaming. (About 2 minutes, but may be a bit more.) Should be a bit sticky. Taste and add a little more vinegar if needed.
NOTE: (This is why you need to be brave..."rice" should not be wet or it may destroy your Nori. It should be fine, but you may want to pat with a paper towel)
4. Place Nori on Sushi mat (or dry surface.)
5. Place "rice" evenly on the Nori (leaving a little
space at the top.
6. Cut some iceberg lettuce and place at the bottom of the nori. (closest to you)
7. Layer on a slice of cucumber and bell pepper strips so that they go across the lettuce. (See picture)
8. Carefully roll up the Nori tightly.
NOTE: Here is why you need to be patient. Because the cauliflower is not as sticky as the rice, the sushi roll doesnt naturally stay together well and can fall apart if you are not careful. Don't be scared. If you think it isnt going to be easy to cut, then put the roll into the freezer for about 15 minutes to "set it". Get a very sharp nice to cut and they should be great. (I start cutting in the middle of the roll and usually just eat the ends messy if they dont hold up. Everything else looked great.)
8. Sprinkle each roll with soy sauce.
9. I eat with wasabi and ginger. I think they are mandatory for full enjoyment. (HOWEVER: Most store-bought wasabi and sushi ginger are made with sugar. You can make your own with other sweeteners or subsitute (horseradish paste). Or use your discretion for portions of the wasabi & ginger.)
NOTE: You can also make this with shrimp and other vegetables or seafood. I made this with only vegetables for an "Unrestricted" snack that didnt take away from my main meat meal.
Ingredients:
1 head fresh cauliflower (You will grate about 1-2 cups)
2 tsp Rice Vinegar 1 package Truvia or other sweetener
1 Pinch Sea Salt (about 1/8 tsp)
1 tsp olive oil
Soy Sauce (sugar-free)
Cucumber (sliced into strips)
Red Bell Pepper (sliced and cut into strips)
Lettuce (I use iceberg for a better crunch)
Nori Sheets (Roasted seaweed to wrap up the sushi)
OPTIONAL: Wasabi / Sushi Ginger / Toasted Sesame Seeds
Sushi Mat (optional)
Directions:
1. Grate 1-2 cups of cauliflower into rice-size bits. Place in microwave safe bowl.
2. Add vinegar, sweetener, oil and sea salt. Mix til blended.
3. Microwave on high until cauliflower is cooked & steaming. (About 2 minutes, but may be a bit more.) Should be a bit sticky. Taste and add a little more vinegar if needed.
NOTE: (This is why you need to be brave..."rice" should not be wet or it may destroy your Nori. It should be fine, but you may want to pat with a paper towel)
4. Place Nori on Sushi mat (or dry surface.)
5. Place "rice" evenly on the Nori (leaving a little
space at the top.
6. Cut some iceberg lettuce and place at the bottom of the nori. (closest to you)
7. Layer on a slice of cucumber and bell pepper strips so that they go across the lettuce. (See picture)
8. Carefully roll up the Nori tightly.
NOTE: Here is why you need to be patient. Because the cauliflower is not as sticky as the rice, the sushi roll doesnt naturally stay together well and can fall apart if you are not careful. Don't be scared. If you think it isnt going to be easy to cut, then put the roll into the freezer for about 15 minutes to "set it". Get a very sharp nice to cut and they should be great. (I start cutting in the middle of the roll and usually just eat the ends messy if they dont hold up. Everything else looked great.)
8. Sprinkle each roll with soy sauce.
9. I eat with wasabi and ginger. I think they are mandatory for full enjoyment. (HOWEVER: Most store-bought wasabi and sushi ginger are made with sugar. You can make your own with other sweeteners or subsitute (horseradish paste). Or use your discretion for portions of the wasabi & ginger.)
NOTE: You can also make this with shrimp and other vegetables or seafood. I made this with only vegetables for an "Unrestricted" snack that didnt take away from my main meat meal.
An interesting article to consider while on maintenance phase.
http://healthland.time.com/2013/04/22/two-healthy-behaviors-are-better-than-one/
http://healthland.time.com/2013/04/22/two-healthy-behaviors-are-better-than-one/
A study shows the importance of having a food journal, not skipping meals and eating in for effective weight loss.
http://healthland.time.com/2012/07/13/the-secrets-to-weight-loss-keep-a-food-journal-dont-skip-meals-eat-in/
http://healthland.time.com/2012/07/13/the-secrets-to-weight-loss-keep-a-food-journal-dont-skip-meals-eat-in/
Saturday, 13 April 2013
PINK LEMONADE JIGGLE JELLY (IP Lemonade): Here is another refreshing winner from RainbowSmiles (Susan G).
INGREDIENTS
1 package IP Pink Lemonade
1 package Knox Gelatin
1/2 c cold water
1/2 c HOT water
Walden Farms Marshmallow Fluff (Optional)
INSTRUCTIONS:
1. Mix IP Pink Lemonade with 1/2 cup COLD water until well blended.
2. Add 1 packet of Knox Gelatin and stir well
3. Then add 1/2 cup HOT water and stir until dissolved.
4. Chill for 30-45 mins until ready set
5. Top with Walden Farms Marshmallow Fluff!! Enjoy!!
INGREDIENTS
1 package IP Pink Lemonade
1 package Knox Gelatin
1/2 c cold water
1/2 c HOT water
Walden Farms Marshmallow Fluff (Optional)
INSTRUCTIONS:
1. Mix IP Pink Lemonade with 1/2 cup COLD water until well blended.
2. Add 1 packet of Knox Gelatin and stir well
3. Then add 1/2 cup HOT water and stir until dissolved.
4. Chill for 30-45 mins until ready set
5. Top with Walden Farms Marshmallow Fluff!! Enjoy!!
SUNDAY SALMON BAKE: Mouth-watering gourmet
meal that anyone can make easily. Yet another example of how well you
can eat on the Ideal Protein diet. Suffering is optional.
Ingredients:
THE SALMON:
Fresh Salmon filet with skin (you choose the amount. This heats up well in the microwave, so you can make enough for 2 meals if eating alone. )
Sea Salt + Ground Pepper (I use Pepper Mix with Black, White, Rosepepper)
1/2 tsp dried dill (or fresh dill)
Splash of Lemon Juice
Optional: Shrimp
THE "POTATOES"
1 large bag of frozen Cauliflower (or fresh)
1-3 teaspoons horseradish (I use a lot, others like it more subtle)
1-2 tsp olive oil
Seasoning (sea salt, ground pepper, Mrs Dash/Herbamare)
1/4 - 1/2 tsp nutmeg
Optional: Up to 1oz milk (from the morning coffee allowance)
Optional: You can also add broccoli to the cauliflower for a different taste. Both plain and with broccoli are excellent. The cauliflower only version lets the other flavors come out more. The horseradish gives the kick. You can also blend in peppers if you want it a bit sweeter (1 red/ green/ yellow/ or orange)
Directions:
THE SALMON
1. Wash fish in cold running water.
2. Place baking paper on a baking sheet.
3. Sprinkle sea salt and pepper on the non-skin side. Sprinkle on dill.
4. Squeeze lemon over the top
5. Place fish with skin UP on the pan and cook at 200 C for 20-30 minutes. But since the thickness and size varies, the ground rule is that it is done when you can peel the skin off without problem. (Use a fork and "roll" it off)
6. Take skin off.
7. Add seasoning to the newly exposed pink fish and splash a bit more lemon juice on. Set aside.
THE "POTATOES"
1. While the fish is cooking, add the cauliflower to boiling, lightly salted water.
2. Boil until tender. Drain.
3. Add 1-2 tsp olive oil, cauliflower and seasonings to a blender or other mixer. Whip until the consistency of mashed potatoes. You may add milk if needed, but be careful not to add too much liquid right away or the result may be too runny.
PUTTING IT TOGETHER
1. Put the "Potatoes" in a pan.
2. Place cooked fish on top.
3. Sprinkle shrimp on top (if frozen, run shrimp under hot water til unfrozen)
I often will sprinkle the shrimp with chili powder
4. Add another splash of lemon (or lime) juice) to the fish.
5. Bake at 200 C for another 5 minutes.
Before baking, if you want to really make this classic for PHASE 2 you can can add the addition of a creamy sauce made of
6 TB Greek Yogurt / Sour Cream
1 tsp horseradish
1/4 tsp nutmeg
salt + pepper
pinch nutmeg
Mix and pour over fish and "potatoes".
Elegant and beautiful. The fish bakes up so light and flakey that it doesnt taste "fishy". Your body craves the Omega 3, so give it what it wants!
Ingredients:
THE SALMON:
Fresh Salmon filet with skin (you choose the amount. This heats up well in the microwave, so you can make enough for 2 meals if eating alone. )
Sea Salt + Ground Pepper (I use Pepper Mix with Black, White, Rosepepper)
1/2 tsp dried dill (or fresh dill)
Splash of Lemon Juice
Optional: Shrimp
THE "POTATOES"
1 large bag of frozen Cauliflower (or fresh)
1-3 teaspoons horseradish (I use a lot, others like it more subtle)
1-2 tsp olive oil
Seasoning (sea salt, ground pepper, Mrs Dash/Herbamare)
1/4 - 1/2 tsp nutmeg
Optional: Up to 1oz milk (from the morning coffee allowance)
Optional: You can also add broccoli to the cauliflower for a different taste. Both plain and with broccoli are excellent. The cauliflower only version lets the other flavors come out more. The horseradish gives the kick. You can also blend in peppers if you want it a bit sweeter (1 red/ green/ yellow/ or orange)
Directions:
THE SALMON
1. Wash fish in cold running water.
2. Place baking paper on a baking sheet.
3. Sprinkle sea salt and pepper on the non-skin side. Sprinkle on dill.
4. Squeeze lemon over the top
5. Place fish with skin UP on the pan and cook at 200 C for 20-30 minutes. But since the thickness and size varies, the ground rule is that it is done when you can peel the skin off without problem. (Use a fork and "roll" it off)
6. Take skin off.
7. Add seasoning to the newly exposed pink fish and splash a bit more lemon juice on. Set aside.
THE "POTATOES"
1. While the fish is cooking, add the cauliflower to boiling, lightly salted water.
2. Boil until tender. Drain.
3. Add 1-2 tsp olive oil, cauliflower and seasonings to a blender or other mixer. Whip until the consistency of mashed potatoes. You may add milk if needed, but be careful not to add too much liquid right away or the result may be too runny.
PUTTING IT TOGETHER
1. Put the "Potatoes" in a pan.
2. Place cooked fish on top.
3. Sprinkle shrimp on top (if frozen, run shrimp under hot water til unfrozen)
I often will sprinkle the shrimp with chili powder
4. Add another splash of lemon (or lime) juice) to the fish.
5. Bake at 200 C for another 5 minutes.
Before baking, if you want to really make this classic for PHASE 2 you can can add the addition of a creamy sauce made of
6 TB Greek Yogurt / Sour Cream
1 tsp horseradish
1/4 tsp nutmeg
salt + pepper
pinch nutmeg
Mix and pour over fish and "potatoes".
Elegant and beautiful. The fish bakes up so light and flakey that it doesnt taste "fishy". Your body craves the Omega 3, so give it what it wants!
"CHIPS" & SALSA: You're gonna love this....You'll be surprized how satisfying subsituting cucumber slices for tortilla chips is. Great crunch, fresh taste. This is easy to make and can be used in many ways. You can also personalize this by playing with the spices.
Ingredients:
1 or more firm, large cucumbers, sliced.
4 tsp to 1 TB olive oil. (I use a little over 3... just to coat the pan.)
1 - 2 bell peppers any color (I use a small orange and a small yellow pepper for color)
1 can (about 400g) chopped tomatoes (sugar-free!). (I use S&W Premium Petite Cut Tomatoes with Jalepeno. http://www.goodguide.com/
1/2 tsp cumin (crushed/ cumin powder)
2 tsp coriander (fresh or dry)
1/2 to 1 tsp garlic powder or fresh chopped garlic
sea salt & black pepper to taste
1 to 2 packets of Splenda, Truvia, or other approved sweetener
Raw onion (Amount is up to you... red or white. Frozen or fresh.) I use about 1/4 cup frozen but could be more or less or none
Optional: 1-2 tsp Italian Herbs (basil, oregano, thyme, marjorum)
Optional: about 6-8 chopped Jalepeno slices (I use from a jar and also add in up to 1 TB of the jalepeno juice. Makes it devilishly spicy.)
Optional: Additional chopped fresh tomatoes
Optional: 2-6 dashes of Tabasco
Optional: Squirt of lemon or lime juice
Directions
1. Chop and dice peppers onions and jalepenos (if using). Slice cucumbers into "chips". Should be thick enough to hold a dollop of salsa, but not so thick you choke on it. I slice pretty thin.
2. Pour oil in pan and start to heat.
3. Add spices to oil (garlic, cumin, coriander, salt and pepper, any other herbs)
4. Add chopped peppers and jalepenos (and juice if using) and stir. Cook until the desired softness. Usually until tender.
5. Add the can of chopped tomatoes (and additional fresh tomatoes if using).
6. Sprinkle on sweetener and stir.
7. About 2 minutes before removing from heat, add in onion.
8. Stir. Taste. Add Tabasco if using. Add any additional spices, salt, pepper, etc until its the way you like it. Remove from heat.
9. Squirt with lemon or lime juice. (I use lime, but be aware that doesnt seem to be in the official IP seasonings.)
10. I also sprinkle with frozen (or fresh) coriander and basil flakes. I find it gives it
a really fresh kick and makes a difference.
Spoon onto the cucumber slices and enjoy.
I really love this hot off the stove (yes, really) on cool cucumber slices. Traditionally, you chill it first, but its exceptional warm!
I also put this in a container and use on other recipes like a salsa meatloaf or tostado (Recipes coming later.) Remember that the tomato is a restricted ingredent, so if you dont have anyone to share this with, watch how much you make. It keeps well for about 1 week in the fridge.
Be creative with the spices you add.
I have made this with and without both garlic and onion and made it with more and less sweetener. All are delicious.
Taco Attack: Add taco seasoning (without sugar)
Thai: Add lemongrass, ginger, sesame seeds for an unusual, but excellent jolt. (The ginger and lemongrass really zing)
Cocktail Sauce: Add 1 TB white vinegar, 1/2 to 1 TB horseradish (I use from a tube), and 2 tsp lemon juice. This is also really great topping a bed of lettuce & a scoop of tuna salad
Ingredients:
1 or more firm, large cucumbers, sliced.
4 tsp to 1 TB olive oil. (I use a little over 3... just to coat the pan.)
1 - 2 bell peppers any color (I use a small orange and a small yellow pepper for color)
1 can (about 400g) chopped tomatoes (sugar-free!). (I use S&W Premium Petite Cut Tomatoes with Jalepeno. http://www.goodguide.com/
1/2 tsp cumin (crushed/ cumin powder)
2 tsp coriander (fresh or dry)
1/2 to 1 tsp garlic powder or fresh chopped garlic
sea salt & black pepper to taste
1 to 2 packets of Splenda, Truvia, or other approved sweetener
Raw onion (Amount is up to you... red or white. Frozen or fresh.) I use about 1/4 cup frozen but could be more or less or none
Optional: 1-2 tsp Italian Herbs (basil, oregano, thyme, marjorum)
Optional: about 6-8 chopped Jalepeno slices (I use from a jar and also add in up to 1 TB of the jalepeno juice. Makes it devilishly spicy.)
Optional: Additional chopped fresh tomatoes
Optional: 2-6 dashes of Tabasco
Optional: Squirt of lemon or lime juice
Directions
1. Chop and dice peppers onions and jalepenos (if using). Slice cucumbers into "chips". Should be thick enough to hold a dollop of salsa, but not so thick you choke on it. I slice pretty thin.
2. Pour oil in pan and start to heat.
3. Add spices to oil (garlic, cumin, coriander, salt and pepper, any other herbs)
4. Add chopped peppers and jalepenos (and juice if using) and stir. Cook until the desired softness. Usually until tender.
5. Add the can of chopped tomatoes (and additional fresh tomatoes if using).
6. Sprinkle on sweetener and stir.
7. About 2 minutes before removing from heat, add in onion.
8. Stir. Taste. Add Tabasco if using. Add any additional spices, salt, pepper, etc until its the way you like it. Remove from heat.
9. Squirt with lemon or lime juice. (I use lime, but be aware that doesnt seem to be in the official IP seasonings.)
10. I also sprinkle with frozen (or fresh) coriander and basil flakes. I find it gives it
a really fresh kick and makes a difference.
Spoon onto the cucumber slices and enjoy.
I really love this hot off the stove (yes, really) on cool cucumber slices. Traditionally, you chill it first, but its exceptional warm!
I also put this in a container and use on other recipes like a salsa meatloaf or tostado (Recipes coming later.) Remember that the tomato is a restricted ingredent, so if you dont have anyone to share this with, watch how much you make. It keeps well for about 1 week in the fridge.
Be creative with the spices you add.
I have made this with and without both garlic and onion and made it with more and less sweetener. All are delicious.
Taco Attack: Add taco seasoning (without sugar)
Thai: Add lemongrass, ginger, sesame seeds for an unusual, but excellent jolt. (The ginger and lemongrass really zing)
Cocktail Sauce: Add 1 TB white vinegar, 1/2 to 1 TB horseradish (I use from a tube), and 2 tsp lemon juice. This is also really great topping a bed of lettuce & a scoop of tuna salad
Study shows one way to fight childhood obesity may be to shrink the size of the dinner plate.
http://healthland.time.com/2013/04/08/size-matters-smaller-dishes-could-cut-childhood-obesity/
http://healthland.time.com/2013/04/08/size-matters-smaller-dishes-could-cut-childhood-obesity/
Tuesday, 9 April 2013
FRIED "RICE": (Now with photo!) Heavenly and
such a lifesaver if you have been on the diet for a while and need
comfort food. Don't be put off the effort in grating the cauliflower...
its fast and easy.
FRIED RICE
Ingredients:
• 1/2 of head of cauliflower
• Optional: 1- 2 cloves garlic, minced
• 2 tsp. olive oil
• 1-4 tsp soy sauce (sugar free. Adjust amount to your taste)
• 3 green onions, chopped
• Pepper (I use a mix of Black, White, Pink, & Green) + Sea Salt and / or Herb salt like Mrs Dash
• 1 egg, beaten
Instructions:
1. Great the cauliflower. If it looks like you have too much, you can either make a big batch and reheat the leftovers, or put away the uncooked grated cauliflower to use for another meal. (store in a freezer bag if not using in next day or two)
2. Heat the oil in a wok or large non-stick skillet on medium to
medium-high heat. Add the cauliflower and garlic and stir
fry until the cauliflower is tender, not mushy.
3. Stir in the soy sauce (Can add 1 tsp sesame oil, but I dont). Add spices to taste.
4. Use spatula to move the cauliflower to one side of the pan.
5. Crack an egg in the pan and scramble slightly. While still "wet", mix into the cauliflower. Add the green
onion and toss.
You can add your protein to this for a meal (Shrimp or Chicken is great). You can also cook the meat separately. (I cook peeled and de-tailed jumbo shimp sprayed with olive oil, a dash of chili pepper, salt and pepper, a dash of garlic powder and squirted with lime juice and bake at 210 C for about 10 min. Bliss)
In this picture, I made a salad with a dressing of vinegarette out of olive oil, pepper, salt, and 1 tsp of Da Vinci sugar-free Raspberry syrup. It was unreal delicious. Looking forward to playing around with sugar free Mango, Orange, Peach etc flavors with the oils to spice up the salads in the future.
FRIED RICE
Ingredients:
• 1/2 of head of cauliflower
• Optional: 1- 2 cloves garlic, minced
• 2 tsp. olive oil
• 1-4 tsp soy sauce (sugar free. Adjust amount to your taste)
• 3 green onions, chopped
• Pepper (I use a mix of Black, White, Pink, & Green) + Sea Salt and / or Herb salt like Mrs Dash
• 1 egg, beaten
Instructions:
1. Great the cauliflower. If it looks like you have too much, you can either make a big batch and reheat the leftovers, or put away the uncooked grated cauliflower to use for another meal. (store in a freezer bag if not using in next day or two)
2. Heat the oil in a wok or large non-stick skillet on medium to
medium-high heat. Add the cauliflower and garlic and stir
fry until the cauliflower is tender, not mushy.
3. Stir in the soy sauce (Can add 1 tsp sesame oil, but I dont). Add spices to taste.
4. Use spatula to move the cauliflower to one side of the pan.
5. Crack an egg in the pan and scramble slightly. While still "wet", mix into the cauliflower. Add the green
onion and toss.
You can add your protein to this for a meal (Shrimp or Chicken is great). You can also cook the meat separately. (I cook peeled and de-tailed jumbo shimp sprayed with olive oil, a dash of chili pepper, salt and pepper, a dash of garlic powder and squirted with lime juice and bake at 210 C for about 10 min. Bliss)
In this picture, I made a salad with a dressing of vinegarette out of olive oil, pepper, salt, and 1 tsp of Da Vinci sugar-free Raspberry syrup. It was unreal delicious. Looking forward to playing around with sugar free Mango, Orange, Peach etc flavors with the oils to spice up the salads in the future.
BEST AIR CLEANING PLANTS:
OK... so this isn't diet related, but while you are tuning up your bodies, I thought you might want to also clean out the air in your house with gorgeous live plants. Enjoy (Read below)
1. Bamboo Palm: Removes formaldehyde and is also said to act as a natural humidifier.
2. Snake Plant: Absorbs nitrogen oxides and formaldehyde.
3. Areca Palm: One of the best air purifying plants for general air cleanliness.
4. Spider Plant: Great indoor plant for removing carbon monoxide and other toxins or impurities. Spider plants are one of three plants NASA deems best at removing formaldehyde from the air. (Snake Plant is another)
5. Peace Lily: Peace lilies could be called the “clean-all.” They’re often placed in bathrooms or laundry rooms because they’re known for removing mold spores. Also know to remove formaldehydeand trichloroethylene.
6. Gerbera Daisy: Not only do these gorgeous flowers remove benzene from the air, they’re known to improve sleep by absorbing carbon dioxide and giving off more oxygen over night. Awesome.
OK... so this isn't diet related, but while you are tuning up your bodies, I thought you might want to also clean out the air in your house with gorgeous live plants. Enjoy (Read below)
1. Bamboo Palm: Removes formaldehyde and is also said to act as a natural humidifier.
2. Snake Plant: Absorbs nitrogen oxides and formaldehyde.
3. Areca Palm: One of the best air purifying plants for general air cleanliness.
4. Spider Plant: Great indoor plant for removing carbon monoxide and other toxins or impurities. Spider plants are one of three plants NASA deems best at removing formaldehyde from the air. (Snake Plant is another)
5. Peace Lily: Peace lilies could be called the “clean-all.” They’re often placed in bathrooms or laundry rooms because they’re known for removing mold spores. Also know to remove formaldehydeand trichloroethylene.
6. Gerbera Daisy: Not only do these gorgeous flowers remove benzene from the air, they’re known to improve sleep by absorbing carbon dioxide and giving off more oxygen over night. Awesome.
Buffalo Chicken Meatballs from IP AZ!
Buffalo Chicken Meatballs – phase 1-4, makes approx. 35
2 lbs Ground Chicken Breast
1 /2 cup finely grated zucchini (approx. 1 medium, grated on the finest side of a box grater)
1/2 cup grated celery
½ cup grated onion
1 teaspoon garlic powder
1 1/4 teaspoons sea salt
3 egg whites, beaten
Olive oil cooking spray
1cup of your favorite wing sauce such as Frank’s Red Hot
Walden Farms Blue Cheese Dressing, for dipping
Diced Green Onions or chopped fresh parsley for Garnish
Preheat oven to 350 degrees F.
In a large bowl, combine chicken, vegetables, spices beaten egg whites and 2 tsp wing sauce. Gently mix by hand the ingredients. Do not squeeze or over mix.
Spray a baking sheet with olive oil cooking spray. Scoop meat mixture into 2 tbsp sized portions. Roll portion gently between palms to form a smooth ball. Place on baking sheet.
Bake meatballs on center rack for 15 minutes. Remove meatballs from oven. Pour wing sauce in a bowl and transfer meatballs to the bowl and toss to coat. Let the meatballs sit in the sauce while you raise the oven temperature to 450. Drain the moisture and wipe the grease from the baking sheet. Apply a fresh coat of olive oil spray.
When oven has reached 450, give meatballs another toss in the bowl, then transfer, sauce and all to the baking sheet. Bake, on the top rack of the oven for 12-15 minutes.
Serve with green onions or chopped fresh parsley
Serve with Walden Farms blue cheese dressing for dipping.
Buffalo Chicken Meatballs – phase 1-4, makes approx. 35
2 lbs Ground Chicken Breast
1 /2 cup finely grated zucchini (approx. 1 medium, grated on the finest side of a box grater)
1/2 cup grated celery
½ cup grated onion
1 teaspoon garlic powder
1 1/4 teaspoons sea salt
3 egg whites, beaten
Olive oil cooking spray
1cup of your favorite wing sauce such as Frank’s Red Hot
Walden Farms Blue Cheese Dressing, for dipping
Diced Green Onions or chopped fresh parsley for Garnish
Preheat oven to 350 degrees F.
In a large bowl, combine chicken, vegetables, spices beaten egg whites and 2 tsp wing sauce. Gently mix by hand the ingredients. Do not squeeze or over mix.
Spray a baking sheet with olive oil cooking spray. Scoop meat mixture into 2 tbsp sized portions. Roll portion gently between palms to form a smooth ball. Place on baking sheet.
Bake meatballs on center rack for 15 minutes. Remove meatballs from oven. Pour wing sauce in a bowl and transfer meatballs to the bowl and toss to coat. Let the meatballs sit in the sauce while you raise the oven temperature to 450. Drain the moisture and wipe the grease from the baking sheet. Apply a fresh coat of olive oil spray.
When oven has reached 450, give meatballs another toss in the bowl, then transfer, sauce and all to the baking sheet. Bake, on the top rack of the oven for 12-15 minutes.
Serve with green onions or chopped fresh parsley
Serve with Walden Farms blue cheese dressing for dipping.
How you cook your vegetables matters!
Less water used in cooking means less vitamins lost. Steaming, sautéing grilling and roasting are great options. Leave the skins vegetables whenever you can. Many of the nutrients are just beneath; and the skin gives you fiber and texture.
Use a small amount of olive oil when roasting or sautéing vegetables. This will help your body absorb fat-soluble nutrients such as vitamins A, D, E, and K better. : ))
Less water used in cooking means less vitamins lost. Steaming, sautéing grilling and roasting are great options. Leave the skins vegetables whenever you can. Many of the nutrients are just beneath; and the skin gives you fiber and texture.
Use a small amount of olive oil when roasting or sautéing vegetables. This will help your body absorb fat-soluble nutrients such as vitamins A, D, E, and K better. : ))
Wednesday, 3 April 2013
This is long, but worth the time. Processed food is making us fat and killing us.
The Extraordinary Science of Addictive Junk Food
“As a culture, we’ve become upset by the tobacco companies advertising to children, but we sit idly by while the food companies do the very same thing. And we could make a claim that the toll taken on the public health by a poor diet rivals that taken by tobacco.”
“As a culture, we’ve become upset by the tobacco companies advertising to children, but we sit idly by while the food companies do the very same thing. And we could make a claim that the toll taken on the public health by a poor diet rivals that taken by tobacco.”
CHICKEN
& GREEN BEANS: The rosemary is the surprise ingredient in this
classy hot fresh meal. Thanks Ideal Nutrition Middle East for the
beautiful pix and recipe!
• zest and juice of 1 lemon
• 4 chicken breasts, skin removed
• 1 teaspoon wholegrain mustard
• olive oil
• 24 cherry tomatoes on the vine
• 400g green beans
Directions:
Preheat the oven to 175ºC Pound the rosemary leaves with a pinch of salt in a pestle and mortar or flavor shaker. Mix with the olive oil and half the lemon juice and zest.
Lay the chicken on a chopping board. Slice one of the breasts horizontally, as if you were going to cut it in half. Cut it 80% of the way through, then open it up like a book. Flatten it out with the heel of your hand and repeat with the other three.
Pour the rosemary marinade over the chicken and put to one side to marinate for a few minutes. Make the dressing by mixing the mustard with the rest of the lemon juice and twice as much olive oil.
To roast your tomatoes, place on a tray, season and roast for 20 minutes.
Bring a large pan of salted water to the boil and cook the beans for 5 minutes. Drain and toss them in the mustard dressing, then add the roasted tomatoes.
Preheat a griddle pan or barbecue. Grill the chicken breasts for 2½ minutes on each side. Check they’re cooked through and serve with the warm beans and tomatoes.
Tip: The longer you leave the chicken in the marinade, the better it’ll taste!
Bon Appétit!
• 4 chicken breasts, skin removed
• 1 teaspoon wholegrain mustard
• olive oil
• 24 cherry tomatoes on the vine
• 400g green beans
Directions:
Preheat the oven to 175ºC Pound the rosemary leaves with a pinch of salt in a pestle and mortar or flavor shaker. Mix with the olive oil and half the lemon juice and zest.
Lay the chicken on a chopping board. Slice one of the breasts horizontally, as if you were going to cut it in half. Cut it 80% of the way through, then open it up like a book. Flatten it out with the heel of your hand and repeat with the other three.
Pour the rosemary marinade over the chicken and put to one side to marinate for a few minutes. Make the dressing by mixing the mustard with the rest of the lemon juice and twice as much olive oil.
To roast your tomatoes, place on a tray, season and roast for 20 minutes.
Bring a large pan of salted water to the boil and cook the beans for 5 minutes. Drain and toss them in the mustard dressing, then add the roasted tomatoes.
Preheat a griddle pan or barbecue. Grill the chicken breasts for 2½ minutes on each side. Check they’re cooked through and serve with the warm beans and tomatoes.
Tip: The longer you leave the chicken in the marinade, the better it’ll taste!
Bon Appétit!
Not Potato Salad (great for all phases)
Ingredients:
1 head cauliflower, chopped into small florets
2 stalks celery, diced
1/4 yellow onion, finely diced
1 Tbs fresh parsley, finely chopped
2 eggs, hard boiled, shelled, and diced
2 Tbs Walden Farms mayonnaise
1 Tbs dijon mustard
½ tsp sea salt (optional)
Instructions:
Add 1″ of water to the bottom of a medium pot (with lid). Insert steamer basket and fill with chopped cauliflower. Cover.
Steam cauliflower on the stove top over medium-high heat until slightly tender, about 10 minutes after water begins to simmer (overcooking will develop a stronger “cauliflower” smell, and a mushy texture).
Drain cauliflower and rinse with cold water to cool immediately. Place in a large bowl
Add celery, onion, parsley, and egg.
Stir in mayonnaise, dijon mustard, and sea salt (if desired).
Serve immediately or store in refrigerator.
Ingredients:
1 head cauliflower, chopped into small florets
2 stalks celery, diced
1/4 yellow onion, finely diced
1 Tbs fresh parsley, finely chopped
2 eggs, hard boiled, shelled, and diced
2 Tbs Walden Farms mayonnaise
1 Tbs dijon mustard
½ tsp sea salt (optional)
Instructions:
Add 1″ of water to the bottom of a medium pot (with lid). Insert steamer basket and fill with chopped cauliflower. Cover.
Steam cauliflower on the stove top over medium-high heat until slightly tender, about 10 minutes after water begins to simmer (overcooking will develop a stronger “cauliflower” smell, and a mushy texture).
Drain cauliflower and rinse with cold water to cool immediately. Place in a large bowl
Add celery, onion, parsley, and egg.
Stir in mayonnaise, dijon mustard, and sea salt (if desired).
Serve immediately or store in refrigerator.
Cinnamon-Sugar (Substitute) Radish Chips: What a fun idea. For the recipe, don't add the honey, and use a sugar substitute for the sugar. THanks IP Silverdale for another great, original idea!
http://pinchofyum.com/cinnamon-sugar-radish-chips
http://pinchofyum.com/cinnamon-sugar-radish-chips
"MASHED..."
Another brilliant recipe from Ideal Protein of Groton, CT. So so so
great when you are dying for a mashed potato substitute and want
something different than the mashed cauliflower.
One of my most favorites purees made out of vegetables. Try this and you will not feel deprived from potatoes or your diet.
Ideal Protein - Phase 1 approved
Ideal Protein - Phase 1 approved
BREAD/ SANDWICHES/ TOSTADA (IP Soup): For
those who enjoy the waffles/ waffle sandwiches, here is an even easier
way to make unrestricted bread from your soups. There are lots of
variations for this, so you are limited only by your creativity.
Note that the taste isnt exactly bread, but this is a wonderful treat for those who have been on the diet for a while and crave some kind of sandwich or tortilla for their veggies. I personally do not add meat to this, as I dont usually mix my IP package foods with my proteins. However, if you want to add a very small portion of meat to this, remember to take that amount away from your protein meal later in the day.
Ingredients:
Egg whites (beaten) from 2 large or 3 small eggs
1 package IP Soup (I have used Chicken, Leek, and Tomato. All were great)
1 tsp baking powder
Spices to taste (For example, thyme, pepper, garlic powder)
OPTIONAL: 1 tsp olive oil (I use this, but its not mandatory)
OPTIONAL: I use 1/4 to 1/2 packet of sweetener (Truvia/ Splenda) if I am using a large amount of dried herbs to cut the bitter aftertaste. However, I recommend NOT adding it the first time you make this.
Directions:
1. Preheat oven to 200 C.
2. Beat egg whites (doesnt have to be stiff...just well mixed)
3. Add in IP Soup package and baking powder. mix until blended.
4. Add in spices to taste.
5. Line a baking sheet with baking paper.
6. Using a spatula, scoop out the dough and spread onto the paper in a rectangle shape. (See picture) Should not be too thin.
I let this rise for about 5 minutes, but its not mandatory.
7. Bake for about 10-15 minutes until desired doneness.
Spice Suggestions:
Thyme Chicken: IP Chicken Soup, 1/2 tsp thyme, dash of herbal salt, garlic salt.
Rosemary Chicken: IP Chicken Soup, 1 tsp rosemary, 1/4 package sweetener (Splenda/ Truvia), 1/2 tsp dried onion flakes
Sundried Tomato & Basil: IP Tomato & Bail soup, 1/2 tsp basil, 1/2 tsp horseradish paste, 1 chopped sun dried tomato, 1/2 tsp dried onion flakes
Pizza Bread: IP Tomato & Basil Soup, 1 tsp Pizza herbs (oregano, basil , thyme, marjorum, etc), mixed pepper (white, black, green pink)
Lemon Ginger with Leeks: IP leek Soup, generous sprinkle of Lemon Pepper, 1/4 tsp ginger (or chopped ginger), 1 tsp lemon juice, 1/2 packet sweetener
Mexican Tostada: IP Leek soup, taco seasoning (sugarless)
Note that the taste isnt exactly bread, but this is a wonderful treat for those who have been on the diet for a while and crave some kind of sandwich or tortilla for their veggies. I personally do not add meat to this, as I dont usually mix my IP package foods with my proteins. However, if you want to add a very small portion of meat to this, remember to take that amount away from your protein meal later in the day.
Ingredients:
Egg whites (beaten) from 2 large or 3 small eggs
1 package IP Soup (I have used Chicken, Leek, and Tomato. All were great)
1 tsp baking powder
Spices to taste (For example, thyme, pepper, garlic powder)
OPTIONAL: 1 tsp olive oil (I use this, but its not mandatory)
OPTIONAL: I use 1/4 to 1/2 packet of sweetener (Truvia/ Splenda) if I am using a large amount of dried herbs to cut the bitter aftertaste. However, I recommend NOT adding it the first time you make this.
Directions:
1. Preheat oven to 200 C.
2. Beat egg whites (doesnt have to be stiff...just well mixed)
3. Add in IP Soup package and baking powder. mix until blended.
4. Add in spices to taste.
5. Line a baking sheet with baking paper.
6. Using a spatula, scoop out the dough and spread onto the paper in a rectangle shape. (See picture) Should not be too thin.
I let this rise for about 5 minutes, but its not mandatory.
7. Bake for about 10-15 minutes until desired doneness.
Spice Suggestions:
Thyme Chicken: IP Chicken Soup, 1/2 tsp thyme, dash of herbal salt, garlic salt.
Rosemary Chicken: IP Chicken Soup, 1 tsp rosemary, 1/4 package sweetener (Splenda/ Truvia), 1/2 tsp dried onion flakes
Sundried Tomato & Basil: IP Tomato & Bail soup, 1/2 tsp basil, 1/2 tsp horseradish paste, 1 chopped sun dried tomato, 1/2 tsp dried onion flakes
Pizza Bread: IP Tomato & Basil Soup, 1 tsp Pizza herbs (oregano, basil , thyme, marjorum, etc), mixed pepper (white, black, green pink)
Lemon Ginger with Leeks: IP leek Soup, generous sprinkle of Lemon Pepper, 1/4 tsp ginger (or chopped ginger), 1 tsp lemon juice, 1/2 packet sweetener
Mexican Tostada: IP Leek soup, taco seasoning (sugarless)
MINI MEATLOAVES: This is a great family recipe
that stores, re-heats and transfers well too. These are easy to make
(using a cupcake pan) and the unexpectedly sweet & spicy Chili Sauce
will win you over. You can make this without the shredded zucchini, but adding it in will help stretch your portions and get in your veggies.
Ingredients
Meatloaf:
400g lean ground beef
2 TB Pizza Herb Mix (Basil, Oregano, Marjorum, Thyme)
1 TB (add more or less to taste) onion flakes (NOT french fried onion)
Sea Salt & Black Pepper
1 Beaten Egg (You can use just an egg white, but I use a whole egg)
1/2 package of Truvia, Splenda or other sweetener
1 cup (1.5 dl) or more shredded zucchini
Sauce:
1/2 cup Sugar-Free Ketchup (or 1/2 cup tomato sauce / or 2 large tomatoes, blended in a food processor)
1 package Truvia, Splenda, or other sweetener
2-4 tsp Pizza Herb mix
2 tsp (or more to taste) horseradish (I use from a tube)
1 tsp chili powder (optional)
2-5 drops tabasco (optional)
Sea Salt + Pepper to taste
Directions:
1. In a bowl, mix meat, herbs, egg and sweetener. (Note that since you are not using bread crumbs, the herb mix replaces the bread. So you can add more if you want.)
2. Dry the shredded zucchini with a paper towel to get out extra moisture
3. Mix with meat until well blended.
4. Scoop into Cupcake pan. (I spray with PAM non-stick spray, but you dont have to)
5. Mix sauce ingredients and spoon onto the meat. (You should have some left over.)
6. Bake at 210 C for 15 - 25 minutes.
7. Remove from oven and lift the meat out (I use two spoons) and put on a plate. There may be some liquid also in the cups from the zucchini moisture or the meat fat (Thats why we use lean meat!), but thats ok.
8. Spoon the leftover sauce on top of the meat and sprinkle with fresh basil, parsley, or cilantro if desired.
9. Serve with a large salad and/or cauliflower mash.
NOTE: When serving to members of the family NOT on IP:
1. When adding the meat to the cupcake pan, only spoon in halfway full.
2. Add a small dollop (about 1 tsp) of cream cheese to the center of each meat that the IP dieter is not eating.
3. Cover the cream cheese with the rest of the meat and cook as directed.
ALTERNATE TASTES:
Mexican Meatloaf:
In addition to the herbs, add in sugar-free taco seasoning.
Top with homemade sugar free salsa (recipe & pix will be added later)
Indian Meatloaf:
In addition to the herbs, add in Indian Spices such as Meat Garam Masala.
Add the indian spice also to the sauce. (I add a little of the milk allowance to this to make the sauce less dense and creamier for the Indian version)
Ingredients
Meatloaf:
400g lean ground beef
2 TB Pizza Herb Mix (Basil, Oregano, Marjorum, Thyme)
1 TB (add more or less to taste) onion flakes (NOT french fried onion)
Sea Salt & Black Pepper
1 Beaten Egg (You can use just an egg white, but I use a whole egg)
1/2 package of Truvia, Splenda or other sweetener
1 cup (1.5 dl) or more shredded zucchini
Sauce:
1/2 cup Sugar-Free Ketchup (or 1/2 cup tomato sauce / or 2 large tomatoes, blended in a food processor)
1 package Truvia, Splenda, or other sweetener
2-4 tsp Pizza Herb mix
2 tsp (or more to taste) horseradish (I use from a tube)
1 tsp chili powder (optional)
2-5 drops tabasco (optional)
Sea Salt + Pepper to taste
Directions:
1. In a bowl, mix meat, herbs, egg and sweetener. (Note that since you are not using bread crumbs, the herb mix replaces the bread. So you can add more if you want.)
2. Dry the shredded zucchini with a paper towel to get out extra moisture
3. Mix with meat until well blended.
4. Scoop into Cupcake pan. (I spray with PAM non-stick spray, but you dont have to)
5. Mix sauce ingredients and spoon onto the meat. (You should have some left over.)
6. Bake at 210 C for 15 - 25 minutes.
7. Remove from oven and lift the meat out (I use two spoons) and put on a plate. There may be some liquid also in the cups from the zucchini moisture or the meat fat (Thats why we use lean meat!), but thats ok.
8. Spoon the leftover sauce on top of the meat and sprinkle with fresh basil, parsley, or cilantro if desired.
9. Serve with a large salad and/or cauliflower mash.
NOTE: When serving to members of the family NOT on IP:
1. When adding the meat to the cupcake pan, only spoon in halfway full.
2. Add a small dollop (about 1 tsp) of cream cheese to the center of each meat that the IP dieter is not eating.
3. Cover the cream cheese with the rest of the meat and cook as directed.
ALTERNATE TASTES:
Mexican Meatloaf:
In addition to the herbs, add in sugar-free taco seasoning.
Top with homemade sugar free salsa (recipe & pix will be added later)
Indian Meatloaf:
In addition to the herbs, add in Indian Spices such as Meat Garam Masala.
Add the indian spice also to the sauce. (I add a little of the milk allowance to this to make the sauce less dense and creamier for the Indian version)
From
FOOD AS MEDICINE... Whether or not you believe in the claims, this is a
great reminder to use your spices in cooking to give life to your food
and re-energize bored tastebuds. (My new favourite is mixing and
matching spices in my mashed cauliflower. (also adding in peppers,
chilis, broccolli and/or onion for various flavor combos)
Study shows that children of obese parents are most at risk of becoming obese.
http://medicalxpress.com/news/2013-03-strong-genetic-component-childhood-obesity.html
http://medicalxpress.com/news/2013-03-strong-genetic-component-childhood-obesity.html
Canada's obesity experts call on the federal government to ban food and beverage ads that target children.
http://www.medicalnewstoday.com/releases/258129.php
http://www.medicalnewstoday.com/releases/258129.php
New study suggests losing a few hours of sleep can lead to almost immediate weight gain.
http://well.blogs.nytimes.com/2013/03/18/lost-sleep-can-lead-to-weight-gain/
http://well.blogs.nytimes.com/2013/03/18/lost-sleep-can-lead-to-weight-gain/
New York City Mayor’s novel effort to combat obesity is overruled.
http://www.nytimes.com/2013/03/12/nyregion/judge-invalidates-bloombergs-soda-ban.html?ref=nyregion&_r=0
http://www.nytimes.com/2013/03/12/nyregion/judge-invalidates-bloombergs-soda-ban.html?ref=nyregion&_r=0
Study shows that the leading risk factor accounting for the disease burden in Canada is poor dietary choices.
http://www.cbc.ca/news/health/story/2013/03/05/disease-burden-health.html?cmp=rss
http://www.cbc.ca/news/health/story/2013/03/05/disease-burden-health.html?cmp=rss
Study shows Americans are eating less fast food overall despite high obesity rates.
http://healthland.time.com/2013/02/22/americans-are-eating-fewer-calories-so-why-are-we-still-obese/
http://healthland.time.com/2013/02/22/americans-are-eating-fewer-calories-so-why-are-we-still-obese/
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