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 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!!!

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.

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.

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.

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.

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.

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.

Asparagus Quiche with Spaghetti Squash Crust (C2)

What a wonderful idea for one of my favorite foods!

This recipe on Tasty Kitchen's website needs no modifications! The best ever!


The full recipe is on Tasty Kitchen's website.

Curried Spaghetti Squash Salad (C3)

Serves 6

1 medium spaghetti squash
1/2 cup lowfat or nonfat buttermilk
2 Tbsp lime juice
1 Tbsp Dijon mustard
1 tsp curry powder
1/4 cup chopped peeled pear
1/4 cup finely chopped onion
2 Tbsp chopped green onions
3 cups shredded lettuce

Heat oven to 400. Cut squash into halves and place cut sides down in ungreased rectangular baking dish. Pour water into dish to 1/4" deep.

Cover and bake 30-40 minutes or until tender.

Remove strands with two forks.

Mix buttermilk, lime juice, mustard, curry powder and pepper in large glass or plastic bowl.

Add squash strands, pear, onion and green onions; toss.

Cover and refrigerate about 2 hours or until chilled.

Serve on a bed of lettuce.

Sweet Potato and Squash Pancakes (C2)

Modified by Simmie Sinow from Betty Crocker recipe

Wow does this sound good or what? And only 55 calories per serving!

Serves 6

1 tsp olive oil
2 cups shredded unpeeled sweet potato/yam
1 cup shredded unpeeled yellow squash
1/4 cup shredded onion
1/4 cup Liquid Eggs or 2 egg whites
2 Tbsp chopped chives
1 Tbsp whole wheat or brown rice flour
2 Tbsp lemon juice
1/2 tsp salt
1/4 tsp pepper

Heat oven to 200 (yes you read that right!). Spray griddle or 10" skillet with nonstick cooking spray and add oil.

Heat griddle over medium heat or to 375 degrees. Mix remaining ingredients.

For each pancake, spoon scant 1/3 cup batter onto hot griddle and flatten a little bit. Cook about 5 minutes on each side or until dark brown.

Place cooked pancakes on ungreased cookie sheet and keep warm in the oven while cooking the remaining pancakes.

Stir Fry Creamy Broccoli and Carrots (C2)

Recipe Author: Simmie Sinow

4 servings

2 tsp ginger
1 clove garlic, chopped
1 1/2 cups broccoli florets
1 cup thinly sliced carrots
1 small onion, sliced and torn into rings
3/4 cup chicken broth
1/4 tsp salt
1 Tbsp cornstarch (arrowroot would work also)
1 Tbsp cold water
1 cup sliced mushrooms
1 can (8 oz) sliced water chestnuts, drained
2 Tbsp oyster sauce

Spray skillet with nonstick cooking spray and heat until it is hot.

Add ginger and garlic and stir fry for about 1-2 minutes (until light brown). Add broccoli, carrots and onion and stir fry for another minute or two.

Stir in broth and salt; cover and cook about 3 minutes or until carrots are crisp but tender.

Mix cornstarch/arrowroot and water and stir into the vegetable mixture.  Cook and stir until thickened.

Add water chestnuts, mushrooms, and oyster sauce; cook and stir for less than one minute.

Tofu Buffalo Bites (C3)

Adapted from Morinu website

Serves 4

1 package Morinaga Silken Tofu – Extra Firm
1 1/2 cups panko bread crumbs  (see Note 1)
1/2 cup finely chopped celery
3 tablespoons hot pepper sauce such as Frank’s
2 tablespoons mayonnaise
1 egg
1/2 cup blue cheese or ranch dressing
carrot and celery sticks
cooking spray

Heat oven to 425. Drain tofu and pat dry. Grate tofu into a medium bowl. Add bread crumbs, celery, hot pepper sauce, mayonnaise and egg; stir until blended.

Roll a rounded tablespoon of mixture into a ball, place on baking sheet that has been sprayed with nonstick cooking spray, and press to flatten tops slightly. Repeat with remaining tofu mixture to make 20 balls. Spray tops lightly with cooking spray.

Bake for 10 minutes. Turn with spatula and bake 5 to 7 minutes more or until golden brown on both sides.

Pack the cooled buffalo bites, ranch dressing and vegetable sticks in 3 separate containers. When it’s time to eat, dip away and enjoy!

NOTE:
Instead of the panko breadcrumbs, use a combination of shredded parmesan cheese and some spices such as onion powder, garlic powder, and paprika.

Tofu Basil Salad Dressing (C3)

Adapted from Morinu website

Makes 1 cup of salad dressing

1 package Firm Tofu - Firm
2 Tbsp. cider vinegar
2 Tbsp. apple or orange juice
1/2 tsp. Dijon mustard
1 clove garlic, minced
2 Tbsp. fresh basil, chopped
1/2 tsp. salt

Place all ingredients in a blender or a food processor and puree until smooth. Cover and refrigerate. Will keep in refrigerator for about a week.

Chinese Un-Chicken Salad (C3)

Adapted from Morinu website

1 package Extra firm, frozen & defrosted Tofu

Marinade: 
1/2 cup vegetarian chicken broth, boiling  (see note below)
1 Tbsp. low sodium soy sauce
1/2 Tbsp. red wine vinegar
1-1/2 tsp. granulated garlic

Salad: 
2 cups loosely packed shredded cabbage
1/2 cup Mandarin orange sections, drained
1/2 each red and yellow bell pepper, sliced into thin strips
1/3 cup frozen green peas, cooked
1/2 cup water chestnuts, drained
2 Tbsp. chopped fresh cilantro  (optional)

Dressing: 
3 Tbsp. rice vinegar
2 Tbsp. lite sodium soy sauce
1 Tbsp. sesame oil
1/2 tsp. ground ginger
1 clove garlic, minced
2 Tbsp. thinly sliced scallions

Tear defrosted tofu into unequal pieces and place in a non-reactive bowl. Combine the marinade ingredients in a small liquid measuring cup and pour over defrosted tofu. Cover and refrigerate up to 3 hours.

Drain tofu and return to microwave safe bowl. Cover and cook on full power for 3 minutes, drain thoroughly, pressing gently, and set aside.

Place salad ingredients, except tofu, in a medium bowl and set aside.

Using a wire whisk, mix together the dressing ingredients in a small liquid measuring cup, and set aside.

Toss salad ingredients, top with tofu and cilantro, pour dressing over all and serve immediately.


NOTE:
Vegetarian chicken broth: You could just as easily use vegetable broth, unless you need the flavor of the chicken.

Broccoli Lasagna Rolls (C3)

Makes 16 rolls

1 lb. broccoli crowns, divided into florets
2 (26 oz.) jars tomato sauce
1 (16 oz) pkg. whole wheat or brown rice lasagna noodles
4 (12.5 oz.) pkg. Lite Silken Tofu, firm drained
1/2 cup sliced scallions
4 garlic cloves, minced
1 cup snipped carrot shreds
1 cup nutritional yeast
3/4 cup Parmesan Cheese
1/4 cup chopped parsley
1 teaspoon dried basil
2 Tbsp. low sodium soy sauce or Bragg Liquid Aminos
Mozzarella shreds and Parmesan for garnish

Preheat oven to 375°, and have on hand one 9” by 13” and one 8” baking pan.

Cook noodles according to package directions. Drain, rinse and set colander in large bowl of cold water, refreshing occasionally.

In a large saucepan, bring a quart of water to a boil and blanch broccoli 30 seconds. Immediately plunge into ice water and set aside.

Place drained tofu in large glass bowl, mash with potato masher and microwave 3 1/2 minutes and drain in colander. Return to mixing bowl and add remaining ingredients, excluding garnish and mix well.

Spread sauce on bottom of baking pan. Place 1/2 cup filling a couple inches from one end of lasagna noodle and roll up. Tuck a floret in open ends and place in pan, 2 across and 5 down. The rolls lay side by side with the florets facing outward. Repeat with 8” square pan.

Top with sauce, Parmesan and Mozzarella and sprinkle with dried basil - Cover loosely with foil. Bake 30 minutes, remove foil and bake uncovered 15 minutes.

Horchata (C3)

Adapted from Morinu website

Popular drink! Doesn't this sound wonderful?

Serves 6-8

3/4 cup uncooked brown or jasmine rice (soak overnight the night before)
3 cups water
Two 2-inch cinnamon sticks
2 1/2 cups plain unsweetened almond milk or unsweetened rice milk
Sweetener equivalent to 3/4 cup sugar
1 package Soft Tofu
juice of one lime
ground cinnamon for sprinkling

Remember to soak the rice overnight to soften it up!

Grind rice in a blender to break up the grains slightly and transfer to a large glass pitcher. Add the water and cinnamon stick. Cover and refrigerate overnight.

Discard the cinnamon sticks, pour into the blender and blend until smooth. Line a large mesh sieve with a double layer of cheesecloth, fit on top of the pitcher and strain through the cloth. Gather up the cheesecloth, twist into a bundle and squeeze any remaining liquid into the pitcher. Discard the rice.

One last time, return the rice liquid to the blender. Add the almond milk, sugar, tofu, and lime juice. Pulse until completely smooth and creamy. Serve in tall chilled glasses with plenty of ice and sprinkle ground cinnamon on top. Store horchata chilled, tightly covered, and drink within 2 days.

Onion Soup Mix (C2)

This recipe calls for crushed beef bouillon. If you're in Cycle 1, you could convert this to be appropriate by replacing the beef bouillon with vegetable or chicken bouillon.

Easy! Easy! Easy to do on your own, and then you know exactly what's in it!

2 1/2 tablespoons dried minced onion
4 cubes beef bouillon, crumbled (for C1, use chicken or vegetable bouillon)
1 teaspoon onion powder
1/8 teaspoon salt
1/8 teaspoon ground black pepper


AllRecipes: Onion Soup Mix Recipe