Saturday, November 15, 2014

Crispy Bacon Chili (C3)

Modified from recipe on The Chew website



1 lb turkey bacon (chopped)
2 lbs ground beef
2 garlic cloves (chopped)
2 teaspoons ground cumin
1 teaspoon chili powder
1 large red onion (diced)
1 jalapeno (diced; optional)
2 tsp dried oregano
56 ounces canned fire roasted tomatoes
Garnish
Scallions
Diced Red Onions
Hot Sauce

In a large dutch oven or heavy-bottom pot, cook the bacon over medium heat until crispy (about 5-7 minutes). Remove bacon and reserve for garnish.

With the bacon drippings in the pot, add the beef and season generously with salt and pepper. Cook, stirring occasionally, until dark brown and crispy (about 10 minutes). Push the meat to the side and toss in the onions, jalapeno, and garlic.

Sprinkle in the seasonings and stir to coat. Cook for 2 minutes until softened then stir into the meat. Pour in the fire roasted tomatoes and adjust seasoning to taste.

Bring to a boil then reduce to a simmer. Cook, uncovered, for 30 minutes or until mostly thickened.

Serve with your choice of garnish and reserved crispy bacon.

Crockpot Ketchup (C1)

Modified from a recipe on BalancedBites website




This was taken in part from a recipe on Diane Sanfilippo's website, and modified a bit in both ingredients and the process.  It's still a bit of an in-the-works project, as it is a bit thicker than I like my ketchup -- but the flavor is to die for!

1 small onion, diced
2 green/granny smith apples, peeled and diced
2 cloves garlic, minced
1/2 teaspoon sea salt
1/4 teaspoon allspice
1/4 teaspoon cinnamon
2 pinches of cloves
1/4 teaspoon ginger
2 Tbsp apple cider vinegar (next time: 2.5 Tbsp, see note below)
1/4 cup water (next time: 2/3 cup, see note below)
6 oz tomato paste

Place all ingredients into a slow cooker and stir to combine. Set the slow cooker to low and cook for 4 hours.  I have a small crockpot (2 quart) that I use for making my own individual portions of food items, so I used my small crockpot.

After 4 hours, remove the crockpot from the heating element and let it cool just a bit and then put in your food processor or blender.  Be sure not to fill your blender too full, as warm items tend to expand. Blend until smooth. 

Since this is fairly chunky to begin with, what I did was I put it in my larger Ninja and blended the heck out of it, then transferred to my smaller one and blended until I thought it was ready, and then kept blending. 

Once blended, place the ketchup into glass containers and allow it to come to room temperature before refrigerating.

NOTE:
  1. This was still fairly thick, and I'm thinking that it was because my small crockpot runs a bit on the warm side, so next time I will increase the water from the original 1/4 cup the recipe calls for, to 2/3 cup, and also add 1/2 Tbsp extra apple cider vinegar, possibly at the very end of the cooking process for the extra being added.  Another option is to cook less time, thereby keeping more of the water in the crockpot and not evaporating as much.
  2. If you are making this in C3, you can also add 1 Medjool Date (that's what I did), but it really is not necessary, as I think it's sweet enough as it is.




Friday, November 14, 2014

Yogurts - Which Brands Are OK to Eat on the 17 Day Diet?

Simmie Sinow

After looking at ingredients in the yogurt brands listed below, we have been able to come up with a short list of which are ok and which are not.  If you like a brand that is not listed, please let me know the brand and, if possible, the list of ingredients so we can add it below!

How to Determine if Your Yogurt is OK to Eat:
Look at the list of ingredients and make sure there is no sugar, by any name, listed.

Look at the nutrition label and make sure that for a 6 ounce serving, you come in at or under 10g of sugar per 6 ounce serving.

Your yogurt will not show 0 sugars--ever! All dairy products have naturally occuring milk sugars, which are allowed.  It's the added sugars which are not allowed.

Any Greek yogurt that is flavored most likely got that way by having sugar added, which is not allowed.  Non-greek yogurts are not always the case with added sugar, so read your labels carefully.

Here is a list of what we know regarding brands of Yogurts.  If you have any others to add to this list, please comment on this post with the brand name and list of ingredients and other info and we will update this list as we are aware of changes.

COMPLIANT YOGURTS

"Regular" Yogurts:


  • Activia Light, fat-free, flavored
  • CarbMasters, flavored 
  • Dannon Light & Fit Diabetic Friendly
  • Mountain High Plain Nonfat
  • Mountain High Plain Lowfat


Greek Yogurts:

  • CarbMasters Greek Lite, flavored
  • Chobani Plain Nonfat
  • Chobani Plain 2%
  • Dannon Oikos Plain Nonfat
  • Fage 0% Plain Nonfat
  • Fage 2% Plain Lowfat
  • Kirkland (Costco) Greek Nonfat (this is basically the same as Chobani)
  • Nostimo Nonfat


NON COMPLIANT YOGURTS

"Regular" Yogurts:

  • Activia flavored (sugar, fructose)
  • CarbMasters Lite (sugar)
  • Dannon Oikos Fruit @ the bottom (sugar; fruit juice)
  • Great Value (WalMart) flavored (fructose)
  • Publix No Sugar Added flavored (Juice)
  • Yoplait Light Flavored (Sugar)


Greek Yogurts:

  • Activia Light Greek
  • CarbMasters Greek (not the Lite)
  • Chobani flavored (evaporated cane juice)
  • Dannon Light & Fit (fructose)
  • Light & Fit (fructose)
  • Lucerne plain fat free: iffy (corn starch; high in natural sugars)
  • Yoplait 100 calorie flavored (fruit blend with sugar)
  • Yoplait 110 calorie flavored (sugar)


Thursday, October 23, 2014

Chicken, Mushroom & Potato Tear Apart Meal - Crockpot (C2)

Simmie Sinow



This is listed as a C2 meal, but could easily be converted to a C1 meal by replacing the potatoes with another hearty C1 vegetable.
So What Is a Tear Apart Meal Anyway?

Tear Apart meal is one that is cooked/baked/made all together but which can be torn apart and made into several different types of other meals.  Tear Apart meals do not always stay together as a unit for future meals.  i.e., in this case, only using the chicken and not the mushrooms or potatoes, or the chicken and mushrooms and not the potatoes, etc. in the future.

In the photo above, I cooked in a crockpot the following:
12 chicken thighs (skinless, boneless--but it doesn't really matter about the skin and bone)
1 large package of mushrooms
A smattering of small potatoes (the size I use, 3 fit in the palm of my hand)--I used about 6 or 7
28 oz can marinara sauce (I use Trader Joe's brand and added some vegetable stock to it)
14 oz can marinara sauce (you may or may not need this--this is to assure all items are covered)

Place just enough marinara sauce on the bottom of your crockpot to cover the bottom.

Put half of your chicken thighs on the bottom of the crockpot, followed by a little more marinara sauce on top, then the potatoes.

The final (top) layer should be the rest of the chicken thighs, and enough marinara sauce to completely cover them.

Set the crockpot on HIGH for 2 hours, then on LOW for about another 2 hours. After the 2 hours on low, dump your mushrooms on top and push down so they are soaking up the marinara sauce; if need be, add more marinara sauce, cover and cook for 1 more hour.



What Other Meals Can Be Made From This?

Just for some ideas:

  • Spaghetti squash with the leftover marinara and cut up chicken (C3 due to Zucchini)
  • Zoodles with the leftover marinara, cut up chicken, mushrooms, and potatoes on the side (C3)

Tuesday, October 7, 2014

Spinach Lasagna (C3)





Serves 8

1 lb. Lasagna noodles

Filling:
3 packages Tofu - Firm
3 bunches fresh spinach
1/2 cup chopped green onion
2 Tbsp. olive oil
2 Tbsp. chopped parsley
1/2 tsp. salt
2 tsp. miso
1/8 tsp. nutmeg
1/8 tsp. black pepper
1/4 cup grated Parmesan cheese

Sauce:
No sugar added tomato sauce
2 cups sliced mushrooms
2 Tbsp. olive oil

Bring 4 quarts of water to a boil in a large pot. Stir 1/2 tsp. salt and 1 Tbsp. olive oil into the water. Carefully add each sheet of pasta to the water and boil for 10-12 minutes. Rinse pasta in cold water and lay each sheet flat on a cutting board or counter covered with plastic wrap or wax paper.

Using the water from the pasta, blanch washed spinach for 1 minute until bright green, then shock in cold water. Drain in a colander and squeeze to remove excess water.

Saute green onions in 2 Tbsp. olive oil for 1 minute. Chop spinach and add to the onions. Combine with all remaining ingredients and set aside.

Saute mushrooms in 2 Tbsp olive oil until tender. Add tomato sauce and heat through.

Pre-heat the oven to 350 degrees. Lightly oil a baking dish and spread one third of the sauce over the bottom. Put together several strips of the pasta so that they cover the bottom and hang over the sides of the baking dish. Later they will fold over the top to seal in the fillings.

Cover with half of the spinach filling and then add another layer of the pasta. Continue to add pasta, sauce and filling, ending with pasta and covering with sauce. Parmesan cheese or chopped fresh basil leaves may be lightly sprinkled on top.

Cover with foil and bake 20 minutes. Then, remove foil and bake another 15 minutes. Let the lasagna rest 15 minutes before serving.

Creamy Egg Salad (C1)

Tina Rawson




3 eggs (only 1 yolk)
1-2 Tbsp fat free cream cheese
1 tsp white vinegar
1 tsp acidophilus milk
Salt to taste

Combine all ingredients and enjoy!

Cheesy Salmon Casserole - Crockpot (C3)

Simmie Sinow

Serves 6

14 1/2 oz can salmon (do not drain)
4 oz can mushrooms, drained
1/3 cup eggbeaters
1 Tbsp lemon juice
1 Tbsp minced onion
1 diced bell pepper
1 cup grated fat-free cheese
1 1/2 cups whole wheat Panko (Japanese bread crumbs)

Flake fish into a bowl and stir in remaining ingredients.

Pour into a lightly greased crockpot; cover, cook on low 2 -4 hours.

Notes: If you want more mushrooms than just one tiny 4 ounce can:

  • Use an 8 ounce can of mushrooms
  • Increase the eggbeaters to just under 1/2 cup
  • Add 1 to 1 1/2 Tbsp additional Panko


Canadian Bacon & Egg Pockets (C3)

Simmie Sinow


This is a great and filling breakfast for something just a little bit different!

2 slices turkey bacon
2 Aidells chicken sausage links (or any sausage with no sugar added to it)
2 slices Canadian-style bacon
3 eggs, beaten
1 pita bread, cut in half

Warm a medium skillet to medium heat; then put the turkey bacon, sausage, and Canadian-style bacon in a medium skillet over medium heat. Fry until brown, then drain.

Crumble the turkey bacon, chop the sausage into bite sized pieces, and cut up the Canadian bacon.

Mix eggs into the skillet, and scramble with the bacon and sausage until no longer runny.

Place pita bread in a microwave, and heat on High about 30 seconds, until warm.

Spoon the egg mixture into the pita bread halves, and serve warm.

BBQ Turkey Cutlets - Crockpot (C1)


Serves 6-8

1 lb turkey cutlets
Dark Agave equivalent to 1/4 cup molasses
1/4 cup apple cider vinegar
1/4 cup no sugar added or low carb ketchup
1 Tbsp chopped onion
2 artificial sweetener equivalent to 2 Tbsp brown sugar
1/4 tsp pepper

Combine all ingredients and place in your crockpot. Cook for 2-3 hours.

Sweet & Luscious Curry Chicken (C1)


3 lbs of Chicken Breasts or Tenderloins
½ cup oil
4 Tbsp Stevia/Truvia
2 Tbsp mustard
2 tsp salt
3 Tbsp curry powder

Preheat oven to 375 degrees.

Lay chicken in 9×13 casserole dish.

In a bowl, combine the oil and the rest of the ingredients.

Pour over chicken to coat and bake for 1 hour.

Monday, October 6, 2014

Spicy or Sweet Chicken and Veggie Bake (C1)

Simmie Sinow

This is a super easy dish to make, and very yummy!



Layer a full layer of each of the following in a baking dish (from the bottom up):

  • Pace Picante Salsa (you can also use regular salsa or marinara for a sweeter slant)
  • Sliced mushrooms
  • Baby Spinach -- you can leave it whole or chop it up
  • Chicken breasts
  • More Pace Picante Salsa or marinara


Place in a 350 degree oven for 30-35 minutes.

Sunday, October 5, 2014

Randi's Chicken Meatza (C1)

Randi Leimsider Ferris



1 lb ground chicken breast
Small amount of Parmesan Cheese
FF Mozzarella cheese
Seasonings: Salt, pepper, garlic, oregano

Combine the above ingredients and press into a pie plate and bake at 400 degrees for 20 minutes (10 on each side).

Then put it on a cookie sheet covered with marinara (homemade) and fat free mozzarella and baked another 5 minutes. Yum!

Sunday, August 10, 2014

Simmie's Foolproof Mayonnaise

Simmie Sinow

This recipe is the result of trial and error with several different recipes online that didn't quite "cut it" for me.  This is now my 100% foolproof recipe using a stick/immersion blender.

The foolproof part of it, I believe, is in:
  • the size of the egg yolk
  • using egg yolk only and not a whole egg
  • the temperature of the egg yolk and water
  • Using a blender cup or the cup that comes with your blender and not your mason jar!

This recipe requires a stick blender. This method WILL NOT WORK in a regular blender.

Are you tired of struggling with making mayonnaise in a regular blender? How about the oil dribbling that has to be done so slow that it almost feels like you're not adding any oil to it at all? For about 3 minutes, no less!

Well fear not, this is a recipe that will take about 30 seconds start to finish, if that; probably closer to 10 seconds.


THE RECIPE!
Here we go.  First the ingredients:

Put the following in a blender cup. Do not use your mason jar for this unless you want failure!!

1 Jumbo egg yolk, cold
1 Tbsp water, cold (as in from the refrigerator door or ice cold)
1/2 Tbsp lemon juice
1 heaping tsp dry mustard

Swish it around a bit until you can see that it's well blended....no little bits of the mustard powder floating anywhere. Do not use your blender for this part!

Then add, all at once:
1 cup olive oil (in C3, you can also use walnut or canola oil)

Place the head of immersion blender at bottom of the blender cup and switch it on (set it to high, not low).
As mayonnaise begins to form, slowly tilt and lift the head of the immersion blender until all the oil is emulsified. Make sure you don't see any sneaky remnants hanging onto the side of your blender cup!

Season to taste with salt.  Personally I think this tastes great without salt, but everyone's salt level is different.

Store in a sealed container in the refrigerator.

How long will this be good?  It should last at least two weeks.  Mine is usually good at 20 days and goes bad before it hits 22 days.  But then again, mine doesn't usually last long enough to find that out!

Wednesday, August 6, 2014

Almond Milk (C3)

Against All Grain

I absolutely love a good glass of almond milk.  But finding it without carageenan is next to impossible (but still possible!).

But Danielle of the Against All Grain website, has a great recipe!

HERE is the recipe for her homemade almond milk using a blender!
She also has a link on her website to making it with a juicer if you want to do it that way!



Baba Ganoush (C3)

Missing your hummus, are you?

Well have you tried Paleo Leap's recipe for Baba Ganoush? You simply must! It's wonderful!

HERE is the recipe from Paleo Leap!

All you'll need is eggplant, garlic cloves, lemon juice, tahini, EVOO, cumin, and salt and pepper! Easy Peasy, as the saying goes!

Sunday, August 3, 2014

Ketchup - Oh! To Have Sweet Ketchup Again (C1)

Simmie Sinow

Have you tried making your own ketchup?  How has it gone, using recipes you find out on the internet?

Are the results coming up short in replicating the sweetness that you're used to in ketchup from the store, like Hunts Ketchup or Dole Ketchup?

Me too!!!

Would you like something like this?


This morning, I decided I was going to figure out why all the ketchup recipes that I've tried all come out on the tart side instead of the sweet side, and to come up with something workable. It only took me throwing out one batch to land on what satisfies my ketchup craving!

Don't get me wrong, there are some great BBQ and Ketchup recipes on sites just about everywhere, but they left me wanting that sweetness.

I discovered that the tomato paste was what made the ketchups and BBQ sauce recipes tart.  That was like manna from heaven, knowing that.  With that, I proceeded to look at other recipes I have where I've added sweetness, like the No-Nightshade Ketchup from the He Won't Know It's Paleo website. By the way, that stuff rocks big time -- it's really good, but more of a thick and very sweet sauce than it is ketchup. Good enough even to take a spoon and eat it out of the jar.

Keeping in mind that Pumpkin adds sweetness, I decided to head in that direction. Previously, I'd made ketchup and BBQ sauce and used applesauce for sweetening and that did not work. Then another time, I tried a little bit of coconut aminos (since they are more sweet than salty) and that didn't do anything. Oh and yeah, honey was one of my experiments too -- BZZZZTTT!

So the following is what I came up with.  Let me mention that this makes a lot of ketchup -- 1 quart. Also, make sure to use Vegetable Stock and not beef or chicken, as the vegetable stock is the lowest in salt and will not turn your recipe upside down.

15 oz can Tomato Sauce
1/3 cup Apple Cider Vinegar
3/4 to 1 1/2 cups Vegetable Stock (see note below on this)
15 oz can Pumpkin Puree
1 small onion diced small OR 1/2 Tbsp Onion Powder
3 crushed Garlic Cloves OR 1 tsp Garlic Powder/Granulated Garlic

If you want it a little on the smoky side as well: 1/2 Tbsp Smoked Paprika

Combine all ingredients in a saucepan and whisk well, until all ingredients are well combined.

NOTES:
Cooking? If you use the powder for the onion and garlic, there is no need to cook on the stovetop. If you use chopped onion and smashed garlic, you'll want to simmer for about 20 minutes, then throw in your blender and blend until smooth.

Vegetable Stock? I started with 3/4 cup vegetable stock and kept adding, 1/4 cup at a time, until the mixture was the thickness I desired. I wound up using 1 1/2 cups .

Is This Really Cycle 1? Yes, it is.  While it does have pumpkin puree in it, unless you're using a half cup of this, the amount you'd use on, say, a burger, you'd get so little pumpkin puree that it wouldn't even be measurable. So this is fine to use in small amounts for C1. If you're using 1/3 cup or more in a recipe, then I'd hold off and use that in C2 or C3.

All in all, it came out great! And made a lot!


While I'm not absolutely sure on the "ewww it's gone bad" date, I do know that it will keep fresh and usable for about 2-3 weeks.

Thursday, July 24, 2014

Banana Bites (C3)

The Latin Kitchen


Does this look great? WOW!

If you don't have granola or aren't sure what's compliant, just crush some nuts over this -- walnuts, pecans, almonds -- whatever you enjoy!

Click HERE for the full recipe on The Latin Kitchen
website.

Corn Salad with Tomatoes and Avocado (C2)

The Latin Kitchen




Oh my! This is a great summertime recipe from The Latin Kitchen!


Click HERE for the full recipe and instructions/ingredients!


Friday, July 4, 2014

Smoky Chicken Saute (C1)

Recipe Author: Brittany Simpson




Chicken
Onion powder
Garlic powder
NuSalt (salt substitute)
Pepper
Smoked Paprika
Spinach
Mushrooms
1 Tbsp fat free cream cheese
1 tsp Parmesan Cheese

Season your chicken with the spices, garlic powder, nusalt, pepper, & smoked paprika. Cook on your stovetop with the spinach and mushrooms; then mix in the cream cheese and sprinkle the parmesan on top.


Sunday, June 29, 2014

Guide To Storing Fruits and Vegetables


What a great roundup post on TheKitchn's website on storing fruits and vegetables! Be sure to check it out!



Saturday, April 5, 2014

Creamy Carrot Hummus (C3)

Recipe Author: Simmie Sinow



While traditionally, hummus is made with chickpeas, this is a great alternative for those that don't want a starchy dip or for those (like me) who don't like chickpeas.

This is the full recipe. I made half of this and it was more than enough to be a good evening snack option.

4 cups mashed carrots
1/4 cup tahini (make sure there's no sugar in it)
1/4 cup lime juice
2 garlic cloves, minced or 2 tsp granulated garlic
1 1/2 tsp salt
1/4 tsp cayenne pepper
2 tsp ground cumin

Mix all the above ingredients together well and enjoy either hot or cold.

Use veggies or strips of pita for dipping


Notes:

  • 4 cups of mashed carrots is approximately 12 cups of raw carrots sliced/diced.
  • In place of the cayenne pepper, you can use any hot spice -- cracked red peppers would work; I used Tony Cachere's herb blend, which has a slight "bite" to it, but since this only calls for 1/4 tsp of the cayenne, most likely you won't even notice that bite.
  • This could also be made with a yam; keep in mind this would be a starch.
This is going to be my new Go To Snack in the evening after dinner in C3!!!




Friday, April 4, 2014

Shredded Crockpot Salsa Chicken (C1)

Recipe Author: Jennifer Borruso


8 boneless, skinless chicken breasts
2 cups salsa (watch for compliance)
1 packet taco seasoning (I usually make my own)
1/4 cup water

Put it in at 9 am, set to low for 6 -7 hours, shred and turn on warm.

Taco Soup (C3)

Recipe Author: Marsha Cassara Hoffman


1 pound ground beef or Turkey
1 envelope taco seasoning (check ingredients for sugar and high sodium)
1 can (11oz) whole kernel white corn,undrained
1 can (15 oz) pinto beans
1 can (15 oz) black beans
1 can (14 oz) diced tomatoes,undrained

Crushed tortilla chips, shredded cheese, whole wheat tortillas, warmed (all optional depending on cycle).  Watch the ingredients in the tortilla chips or make your own!

In cast iron skillet, cook meat over medium heat until no longer pink; drain. Stir in taco seasoning, corn, beans and tomatoes. Cover and simmer for 15 minutes or heated through, stirring occasionally.

Place tortilla chips in soup bowls; ladle soup over top. Sprinkle with cheese. Serve with tortillas. Yield 8 servings.

Stuffed Chocolate Drizzled Strawberries (C1)

Recipe Author: Mandy Connolly


Each strawberry is stuffed with:

  • 1 tsp of fat free cream cheese
  • 2 Tbsp Greek yogurt with a splash of vanilla


Scoop out your strawberries and fill!

You can melt 1 Tbsp sugar free dark chocolate and drizzle over the top if you want!

Italian Spaghetti Squash Casserole (C2)

Recipe Author: Rosalena Andrews


Spaghetti Squash
1 lb ground turkey, lean
Marinara sauce
Italian Seasoning
Mushrooms

To make the spaghetti squash:
In the oven: Poke holes in the spaghetti squash and bake at 375 for 1 hour.
In the microwave: Cut spaghetti squash in half, put plastic wrap over the open side of the spaghetti squash and place, face-down, on a dinner plate that has about 1/4" of water in it, then microwave for about 10 minutes.

After cooking is done, remove the seeds and shred the spaghetti squash with a fork.

To make the casserole:
Cook turkey meat with your favorite spices.

Spray the bottom of baking pan then layer with spaghetti, meat, sauce, and 1 can of mushrooms. Bake at 350 for 30 minutes.

Veggie Frittata (C1)

Recipe Author: Mandy Connolly

3 egg whites
1 egg with yolk
yellow pepper
onion
green onion
mushroom
fresh dill
tomato
1 tbsp fat free feta.

Saute the veggies (except tomato and dill) for a few minutes prior to adding to beaten eggs.

Then mix all together in a baking dish that's been sprayed with PAM-type spray.

Also, you can sprinkle very lightly with just bit of low fat parmesan about 1 tsp after baking for about 20 minutes at 325.

Friday, March 28, 2014

Cherry Noodle Kugel (C3)

Adapted from Morinu Website


Makes 16 servings

1 cup plain unsweetened soymilk (refrigerated variety)
4 (12.3 oz) packages Lite Tofu
1/2 cup lowfat Sour Cream
Sweetener equivalent to 2 1/2 cups Sugar
2 Tbsp pure vanilla extract
1 (9 oz) package No-Boil Whole Wheat or Brown Rice Lasagna Noodles
1 (21 oz) can no sugar added cherry pie filling (see note below)

Preheat oven to 350°. You will be using a 9” by 13” pan

Place tofu in food processor and blend. Add soy sour cream, soymilk, sugar replacement and vanilla and blend until smooth. Place a layer noodles on the bottom of pan, cover with pudding, top with a layer of noodles. a la regular lasagna, but ending with pudding on top. You will have a couple noodles left over. Bake uncovered for 45 minutes. Cool, Cover and refrigerate. For best results refrigerate overnight and serve well chilled.

*You may halve the ingredients and bake for 35 minutes in an 8 by 8 inch square-baking pan

NOTE:
If you can find cherry pie filling made with stevia or no sugar added, that would be optimal.  Or you can microwave or boil some cherries, removing the pitts once done, and then mash with a potato masher.

Sweet Potato Protein Smoothie (C3)

Recipe Author: Brittany Simpson


1/2 cup sweet potato, boiled, and cooled.
6 oz. plain nonfat Greek yogurt
Cinnamon
1 scoop vanilla protein powder
1 Tbsp sugar free butterscotch pudding mix
1/2 cup unsweetened almond milk
A handful of ice

Mix everything together in your blender and blend away! Then enjoy the heck out of this recipe!

Honey Garlic Meatball Sauce (C1)

Recipe Author: Stasi Blais L'Hirondelle

1/2 cup Walden Farms Honey BBQ Sauce
1/2 cup no sugar added ketchup
3 cloves crushed garlic
5-6 Tbsp water (add more if you like a thinner sauce)

Great meatball sauce! It can also be used as a marinade for chicken, etc.!


Greek Turkey Burgers (C1)

Recipe Author: Angie Ojeda-Kreiman 

1 package of ground chicken or ground turkey
1 package (6-9 oz) fresh baby spinach
1/2 cup chopped roasted tomatoes or sundried tomatoes
3 cloves of crushed garlic
1/2 cup chopped sweet onion
1/4 to 1/2 cup Fat Free feta cheese
Cracked pepper to taste

Spray frying pan with cooking spray.

Place ground chicken or turkey in a bowl and set the bowl aside.

In the pan, saute the spinach. When done, remove from the pan and put it in the bowl with the ground chicken or turkey.

Saute onion and garlic and add to the bowl with chicken and spinach (let the onion/garlic mixture cool before adding to the bowl).

Then add the roasted tomatoes and pepper. When mixed thoroughly, add the feta cheese.

Make small patties and saute in your frying pan!!!

These are good for saving to use as snacks for in between meals hunger!


Saturday, March 8, 2014

Deep Dish Pizza (C2)





Goodness, goodness, goodness -- such a wonderful dish and all within C2 limits!

The only thing to be cautious on is what toppings you use, make sure they are compliant for the cycle you're in. Do not use the olives or sausage given as choices in the recipe.


Maria Mind Body recipe for Deep Dish Pizza

Giveaways Announced!!!!


Giveaways have been completed!!!!

I've expanded the Blog Recipes Cookbook giveaway to be 2 instead of 1.

We also had a Facebook Group-only Giveaway for:
  • 2 DVDs: 10 Minute Target Toning
  • 1 DVD: 10 Minute Hot Body Boot Camp Workout

Winners are being notified via email today.

Congratulations everyone! We'll have more coming in the future!

Turkey Breakfast Sausage (C1)


These look so great and are easy to make! Plus, the secret to making them is so easy!!!


Note: Use olive oil for Cycle 1 or Cycle 2; if you use canola oil, they would be Cycle 3, as would coriander.

The Yummy Life website: Turkey Breakfast Sausage


Saturday, February 22, 2014

Simmie's Super Stewy Chicken Vegetable Soup (C1)

Recipe Author: Simmie Sinow

This is yet another modification for my thick Chicken Vegetable Soup (the first recipe on this blog is called Simmie's Stewy Chicken Vegetable Soup).  This is a family recipe passed down from my great grandmother to my grandmother, to my mother--and finally to me.  Each time I make it, I change something else!!! Great Gram used to make it in a soup pot on the stovetop, but mom and I have always liked making this in a crockpot.



Combine the following in a large crockpot:
28 oz can crushed tomatoes
4 cups chopped (small) cabbage (I got the shredded and diced the heck out of it)
1/2 of a 12 oz pkg broccoli slaw, chopped
4  7-oz cans of mushrooms, liquid included
4 carrots, cut up
1 large sweet onion, diced, then run through your food processor (I have a Ninja)
2 large bell peppers, diced (I use orange)
4 cups vegetable or chicken broth

I use the oregano/basil crushed tomatoes, so taste the broth before adding too many other spices! I use an all-purpose spice like Cavender's Greek Seasoning or some other italian seasonings.

Cook on high in your crockpot for about 2 hours before adding the chicken -- the carrots need that amount of time to soften up.

Then add:
3 chicken breasts, diced (I do not cook them before putting them in the soup--no need to)

Once the carrots have started to soften, add the chopped/diced chicken and cook on medium or low for another 1 1/2 to 2 hours.

This soup is REALLY thick, so for those of you that enjoy stewy soups, this one's for you!!!

I was going to add diced celery and some eggplant, but well, I ran out of room.  This would be a good vegetable soup without the chicken, for snacks and such as well.

The recipe I've used for a long time calls for 14 oz of broth and 2 cups of water, but with vegetable stock, it's not as strong, so I just used 4 cups of vegetable broth and no water.

For Vegetarians: Just omit the chicken and make sure to use vegetable stock. You can also put some cubed tofu into it for some protein.

This soup freezes really well and this recipe makes a lot.  It makes approximately 16 to 20 1-cup servings.


Wednesday, February 12, 2014

Giveaway

We are hosting a Giveaway for the readers of this blog!

While we firmly believe that you do not need to have cookbooks specific to this diet, we do understand the convenience of not needing to do searches for recipes that are compliant.

In the future, we do plan to offer for sale at a very minimal price ($3-$5)  pdf cookbooks with recipes from this blog, but they are not available yet.

We are, therefore, planning at least one Giveaway of Cookbook #1 which are all recipes from this blog through the end of November of last year, and which also contains a correct Grocery Shopoing List!

To enter, send an email with a subject of:  Blog Giveaway to 17DDGal@gmail.com

Please note that you MUST be willing to give us your mailing address, as this will be a hardcopy printout. You will have the choice of a spiral bound cookbook or 3-hole punched; with the 3-hole punched, you will need to purchase your own notebook.

Good luck everyone!

Saturday, February 8, 2014

Pork and Beef Chow Mein (C3)

Recipe Author: Simmie Sinow

This is a great crockpot recipe!

Serves 8

3/4 lb round steak, cubed
6 pork chops, cubed
6 cups water
1 large onion, chopped
3 ribs diced celery
1 can bean sprouts, drained
4 Tbsp low sodium soy sauce

Brown pork and steak. Remove and add to crockpot with other ingredients and mix well.

Cook on high for 3-4 hours or low for 6 hours.

Add soy sauce and thicken with cornstarch or arrowroot, if desired.

Serve over:

  • broccoli slaw that has been sauteed until soft
  • whole wheat chow mein noodles
  • whole wheat rice


Asian Marinade (C1)

Recipe Author: Simmie Sinow

1/2 + 1/4 tsp tsp grated ginger
1/2 tsp mashed garlic
2 tsp curry powder
1 pinch red pepper flakes
Equivalent to 1 pinch sugar
3/4 cup yogurt

Depending on how spicy you like your marinade, adjust the red pepper flakes accordingly!

Mix all ingredients together well, then put the item to be marinated in a ziploc bag along with the marinade for a few hours.  It is suggested that you turn the bag every 30 minutes or so to make sure all surfaces are coated with the marinade.

Indian Marinade (C1)

Recipe Author: Simmie Sinow

1/4 cup plain lowfat yogurt
1/4 tsp turmeric
1/4 tsp paprika
1/2 tsp ground cumin
1/2 tsp finely chopped parsley
1/4 tsp dried mint
Salt and pepper to taste

Combine all ingredients and mix well.

Put your items to be marinated inside a ziploc bag along with this marinade and let it sit in the refrigerator for 15 minutes minimum; overnight works good too!

Make sure all items to be marinated are coated with the mixture.  What I do if I'm making this for same-day use, is I check on it every 30 to 60 minutes (for a 2-hour marinade).

Homemade Jam or Jelly (C3)


1 1/3 cup strawberries
Agave Nectar or Stevia equivalent to 2 Tbsp raw honey
2 Tbsp chia seeds
1 Tbsp water

This can really be done using just about any fruit that you want to make into jelly or jam.

Mash your fruit with a fork or run through your blender.  If you mash them, they will be more like jam; using your blender, they will be more of a jelly.

Mix in the remaining ingredients well, put in an airtight container and refrigerate.



Cabbage with a Mustard Slant (C1)

Recipe Author: Simmie Sinow

Serves 4

5 cups shredded cabbage
1 cup thinly sliced onion
1 cup chopped tomatoes
1/4 cup chicken broth
1/2 Tbsp Dijon mustard
2 Tbsp chopped parsley
1/2 tsp italian seasoning
1/8 tsp black pepper

In a medium microwaveable bowl, combine cabbage, onion and tomatoes.  Alternatively, this could be prepared in a saute pan on your stovetop as well.

Combine remaining ingredients and pour over vegetables.

Microwave on high 8-10 minutes, stirring occasionally.

Creamy Broccoli and Carrots with a Bite (C3)

Recipe Author: Simmie Sinow 

Serves 4

2 cups broccoli florets
2 cups thinly sliced carrots
1/4 cup sliced green onion
1/2 cup chicken broth
1/2 tsp italian seasoning
1/4 tsp cayenne pepper (or some Frank's Hot Sauce!)
2 Tbsp lowfat yogurt

In a medium microwaveable dish, combine all ingredients except the yogurt. Cover and microwave on high 8-10 minutes, stirring after 4 minutes.

Garnish with lowfat yogurt and microwave 1 more minute

The reason this is C3 is because when yogurt is heated, the probiotics are destroyed -- so that places the yogurt into a milk category which is C3.

Apple Jack Pancakes (C3)

Adapted from Morinu website by Simmie Sinow


1 package Soft or Lite Firm tofu, drained
1/2 cup whole wheat flour
1 Tbsp olive oil
1 tsp cinnamon
1 tsp allspice
Agave Nectar equivalent to 2 Tbsp honey
2 egg whites
1 small apple, peeled, sliced very thin
Nonstick spray

Combine first 6 ingredients and beat with electric mixer on high until smooth, about 1 minute. In a separate bowl, beat egg whites until stiff but still shiny. Fold tofu/flour mixture into egg whites. Blend thoroughly. Lightly butter a non-stick frying pan and place several apple slices on bottom. Pour 1/2 cup batter over apples for each pancake. Fry covered. Brown both sides and serve hot with your favorite topping.


17 Day Diet Info:
The whole wheat flour for the entire recipe is 8 servings (1 starch is 1 Tbsp flour), so portion yourself accordingly.


Friday, February 7, 2014

Butternut Squash-Lentil Soup (C2)

Recipe Author: Simmie Sinow


This is probably the best soup I have had in a long time, if not ever! It's real easy to make and has a sweet flavor to it from both the butternut squash, the carrots, and the sweet onions.  It's a definite repeat recipe for me!

5-6 cups vegetable broth or stock, divided
3 cups cubed butternut squash (I just buy the packages, I don't like fighting with hard-shelled squash!)
1 cup lentils (pick out the "stones" and toss!) - I used red/orange lentils, but any will do
1 cup diced small celery
1 cup chopped or sliced thin carrots (no need to peel)
1 Tbsp Cavender's Greek seasoning -- or seasoning of your choice
1/2 Tbsp granulated garlic (or 2 crushed garlic cloves)

If you enjoy more garlic than "just a little," increase the amount of garlic. I put the garlic in after the stock has been added and put a layer of it so that it covers the mixture in the crockpot (a lot more than 1/2 Tbsp!!).

Combine all ingredients except the broth in your crockpot, then pour 4 of the 4-6 cups of stock over it, mix together well, then cover and "let 'er rip!"

After about 2 1/2 hours in the crockpot on the high setting, I check it and use a potato masher to mash the ingredients down (or use your immersion blender!) and add more stock if needed.

Then turn the heat down to low for another 3-4 hours.  Total time should be 4 hours on high or 6-8 hours on low.

Check periodically (as the mood strikes for me!) and continue to mash the ingredients with your potato masher or immersion blender (this probably isn't necessary, but the wonderful smell throughout the house gets me back into the kitchen to check on it!).

If you like your soup a little thinner than I do (I like mine pretty thick), just add more vegetable stock to it.

If you'd like it a bit creamier, you can add some fat free cream cheese or sour cream to it -- about 1/4 cup should be plenty!

ENJOY!!!

This soup is a great soup to freeze in portions.  This can also be done using yams or sweet potatoes.

Simplifying The 17 Day Diet


There's obviously more to the diet than this, but this pretty much tells you what each cycle's purpose is.

Something to remember and remind all of us, as this is not always some remember or even realize:

Cycle 1:
Cycle 1 foods only

Cycle 2:
Cycle 1 foods any day; add some Cycle 2 foods on your C2 days in addition to your C1 foods

Cycle 3:
Cycle 1 foods any day; Cycle 2 foods any day; make sure to add some C3 foods to this cycle's menus.
Portion control!!!  This means each serving is portion-controlled, but if you are hungry 30 minutes after eating, you can eat again....and again....and again!

SUMMARY:
Cycle 1: Detox and getting out of the cravings mode.
Cycle 2: Transition into eating more variety
Cycle 3: The ACTUAL DIET!

Thursday, February 6, 2014

Chipotle-Lime Marinade for Chicken (C1)

Recipe Author: Simmie Sinow

This recipe is good to marinade 2-3 chicken breasts.

1/2 cup olive oil
1/2 cup lime juice
4 cloves garlic, minced
2 Tbsp lime zest
2 Tbsp agave nectar
2 Tbsp ground cumin
2 Tbsp chipotle powder
1 tsp kosher salt
1/2 tsp black pepper

Combine all the ingredients and use as a marinade for your chicken breasts.  Place the marinade and chicken breasts in a large ziploc bag and marinate for 2-4 hours, turning the chicken every 30 minutes or so to thoroughly coat the chicken.

Bake or grill your chicken as you normally would.  With baked chicken, it is recommended 30 minutes at 350 degrees F.

NOTE:
It is recommended that you poke holes in the chicken breasts (with a fork or knife) before putting them in with the marinade, so that the flavors permeate the inside of the breasts.


Wednesday, February 5, 2014

Cream Cheese Pizza Crust (C1)




CLARIFICATION:

  • Just to clarify for those who did not realize this: As the recipe title indicates, this is for the crust of the pizza only, and not the toppings.  The recipe link below, you should be following it for the crust only, as the toppings give you too much cheese for Cycles 1 and 2.  
  • On Cycles 1 and 2, one serving is 1/10th of this recipe (2 Tbsp of cheese); if this is a treat in your house (once a week or less), there should be no problem with having two pieces or 1/5th of the recipe.  
  • For Cycle 3, the serving size would be more since more cheese is allowed in Cycle 3. The entire crust recipe for Cycle 3 has 5 cheese servings.

This is a great alternative to the cauliflower pizza crust! So much easier to make, lots less prep time, etc.

The only modification to the recipe is in Cycle 1, use fat free cream cheese. In Cycle 3, you can use reduced fat cream cheese.

For the full recipe and instructions: No Dough Cream Cheese Pizza Crust on Food.com's website.

Breakfast Lasagna (C3)




Serves 6

This sounds really good! I cannot wait to make it this week.  Please note that when you look at the full recipe, it states it makes 4 servings.  If you cut it into 4 servings, then it is then a Cycle 3 recipe due to the amount of cream cheese per serving.  Personally, I think 6 servings in an 8x8 pan is plenty big.

  1. You will be using 4 complete recipes of the Cream Cheese pancakes which are HERE.
  2. Do not use the sausage links called for (store bought links have added sugar and a host of other items you do not want to be consuming).  Instead, use the Turkey Breakfast Sausage recipe listed HERE. You can use the Breakfast Sausage recipe as patties or just cook it up as crumbles.
Also, on the calorie count for both the cream cheese pancakes and this recipe, disregard what the website lists, as her calorie counts are not accurate in the few recipes I've checked (she's high on the calories).

For the full recipe on I Breathe I'm Hungry website: Breakfast Lasagna

Beef Jerky (C3)




For those of you that enjoy your beef jerky, here's a way to make it yourself!!!

The juices are allowed in Cycle 1, as the per serving amount falls under the allowed 2 Tbsp limit for cooking.

TO MAKE THIS CYCLE 2 COMPLIANT:
Omit the coriander, it would be a Cycle 2 recipe. Coriander is the other end of the plant that cilantro comes from (and we all know cilantro is a C3 ingredient).

For the full recipe and instructions on how to make this: Beef Jerky by I Breathe I'm Hungry.