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Caesar Wraps w/Tofu “croutons”
May 15, 2012
(phase 1-4) serves 2
1 package of non-fat or low fat tofu
Olive oil cooking spray
Sea salt
3 cups broccoli spears from 1 medium head of broccoli
1 large head romaine lettuce, trimmed, washed, and torn into bit…e-sized pieces
2 cups sliced mushrooms
Walden Farms Caesar Dressing
4-8 large Lettuce leaves
Starting at one of the short sides, cut the block of tofu into 6 even rectangles. Arrange several layers of clean dish towels or paper towels on a cutting board and place the tofu in one layer on top. Top with more towels and another cutting board. Weight with some thick cookbooks or a cast iron pan and set aside for at least 30 minutes.
Meanwhile, cook the broccoli: in the bottom of a pot fitted with a steamer basket, bring a few inches of water to boil. Place the broccoli in the basket and steam the broccoli for 5 minutes, under tender-crisp. Sprinkle with sea salt and set aside.
When the tofu has drained/pressed, remove the weights and the towels. Cut each rectangle into eight bite-sized squares. Sprinkle them with sea salt.
Heat a large nonstick frying pan over medium heat and spray with olive oil cooking spray. Add the squares of tofu–only enough so that they cook in one layer with about an inch of space between them–and cook for 5 minutes without disturbing them, until golden brown. Flip the squares with a spatula and cook another 5 minutes, until the second side is golden too. Remove to a paper towel, and repeat with the second batch, adding a little more olive oil spray if needed. Sprinkle all the tofu croutons with sea salt.
Place the romaine in a large mixing bowl with the broccoli and tofu squares. Toss with the about half of the Caesar dressing, adding more dressing to suit your taste. Stir to coat the vegetables. Taste for sea salt and pepper, adding more as needed.
Place a Lettuce leaf wrap on a plate and place about a quarter of the salad (make sure to get plenty of broc and tofu) on one half of the lettuce wrap. Roll the wrap away from you. Repeat with the remaining wraps.
Low Carb Irish Stew
May 11, 2012
Low Carb Irish Stew (phase 1-4) serves 4
8 small lamb chops (or other lean meat)
Sea salt and pepper to taste
2 tablespoons fresh parsley, chopped
1 bay leaf
1 teaspoon each whole peppercorns, rosemary, thyme
Olive oil cooking spray
1 tablespoon onion powder
1 cup green beans
4 cloves garlic, minced
2 cups celery stalks, diced
low fat low sodium vegetable broth
1 cup mushrooms sliced
3 cups shredded cabbage
1 leek, white part thinly sliced white
Season lamb with sea salt and pepper and set aside. Tie parsley, bay leaf peppercorns, rosemary and thyme in a piece of cheesecloth and set aside.
Heat a large non-stick saucepan to medium heat. Brown pork chops on both sides. Transfer to a plate and keep warm.
Add onion powder, green beans, garlic, mushrooms and celery to the saucepan and cook, stirring often, until vegetables are soft and lightly browned.
Add lamb chops, and cabbage to saucepan, stirring to combine. Add enough vegetable broth to cover and bring to a boil. Lower heat and simmer for 25 minutes or until lamb is cooked through and cabbage is tender.
Simmer for 10 more minutes. Taste and adjust seasoning. Garnish with leeks and fresh parsley to serve.
Speedy Pickles
April 23, 2012
Speedy Pickles (phase 1-4) serves 8
1 1/4 pound(s) pickling cucumbers, trimmed and cut into 1/4-inch slices
1 1/2 teaspoon(s)sea salt
1 cup(s) cider vinegar
1 cup(s) white vinegar
1 cup(s) Walden Farms pancake syrup
1 cup(s) slivered onion
2 clove(s) garlic, slivered
1 teaspoon(s) dill seed
1 teaspoon(s) mustard seed
Place cucumber slices in a colander set in the sink. Sprinkle with sea salt; stir to combine. Let stand for 20 minutes. Rinse, drain and transfer to a large heatproof bowl.
Meanwhile, combine cider vinegar, white vinegar, pancake syrup, onion, garlic, dill and mustard seed in a medium saucepan. Bring to a boil. Reduce heat and simmer for 10 minutes. Pour the hot liquid over the cucumbers; stir to combine. Refrigerate for at least 10 minutes to bring to room temperature
Curried Egg Salad Wrap Recipe
April 6, 2012
Curried Egg Salad Wrap Recipe ( phase 1-4) serves 2
• 8 hard boiled eggs, yolks removed and whites chopped
• 1/4 cup Walden Farms Mayo
• 1/2 of a red onion, diced
• 1 cup celery, diced
• 1 /4 cup sliced radishes
• 1 tbs. curry powder
• 1 tsp. white vinegar
• Sea salt and pepper
• Several large lettuce leaves
1. Combine sliced/diced ingredients.
2. Stir in Mayo, curry powder, vinegar then sea salt and pepper to taste.
3. Spoon desired amount of egg salad into one leaf of lettuce and wrap/eat like a burrito.
Ideal Protein Enchilada Soup
April 2, 2012
Enchilada Soup (phase 1-4) serves 4
1/2 cup bell pepper
1 qt water
1 IP chicken soup packet prepared w/ 10 oz water
1 tbsp chili pepper (ground ancho)
1 tsp liquid smoke (mesquite)
2 tbsps ground cumin
1 tsp garlic
1 tsp fresh cilantro
1 1/2 tsps sea salt
10 oz rotel tomatoes (chilies)
2 tbsps chiles (canned diced green)
4 cups boneless skinless chicken breasts (cooked)
Olive oil cooking spray
Preheat covered pot.
Soften 1/2 cup of diced bell pepper in pot sprayed with olive oil cooking spray.
Add water and sea salt.
Add seasonings: chili, cumin, garlic, liquid smoke and cilantro to salted water.
Add prepared chicken soup and chicken to salted water and bring to simmer.
In a bowl, place can of diced tomatoes with chilies (and juice) to 2 cups of water. With immersion blender, smooth to puree. Then add to soup pot.
Simmer for 20 minutes until flavors meld.
Spoon into warm soup bowls.
