Sunday, June 3, 2012

Eggless Vegetarian Egg Salad

4 oz. tofu (firm), drained
1 tsp. apple cider vinegar
1 pk. artificial sweetener
2 tsp mustard
1/2 tsp. turmeric
1 tbsp. diced celery
1 tbsp. diced onion
dash of paprika & pepper

Crumble tofu into small bowl.  In a separate bowl, combine vinegar, sweetener, mustard and turmeric. Mix thoroughly.  Refrigerate 30 minutes to allow flavors to meld.

Makes 1 serving.

Food plan alottment:
1 protein
1 vegetable

Pizza Omelette

1 egg
2 Tbsp. tomato paste
1 tsp oregano
1/2 tsp pepper
1 tsp onion flakes
1 oz. mozarella cheese; sliced or shredded
Non-stick spray

Food plan alottment:
1 protein

Shopping List this week

7 Breakfasts:

Banana "Pudding" (3 servings)

3 banana
24 oz. silken tofu (comes in 12.3 oz). buy 2

Cuban Breakfast (2 days)

6 oz. black beans
2 oz. plain yogurt
1/2 cup salsa
1 ripe banana
non-stick spray

Oat Bran Pancakes  (makes one breakfast)  (2 days)
6 T. Oat Bran (unprocessed, raw oat bran).   
6 T. water (or milk, subtract form your daily protein!) 
1 Egg
1/4 to 1/8 t. Baking Soda 
1/2-1 t. Grapeseed oil ?
Stevia (or your sweetener of choice, optional) 
Cinnamon (I like a lot! but it’s optional) 

Berry “Syrup”


 it’s a delicious alternative to syrup!
2 cups of frozen mixed berries
1 t. lemon juice (or more, to taste)
1 packet or spoonful of Stevia (or sweetener of your choice)
Cinnamon (to taste, optional)


7 Lunches



Pizza Omelette (make 2)

1 egg
2 Tbsp. tomato paste
1 tsp oregano
1/2 tsp pepper
1 tsp onion flakes
1 oz. mozarella cheese; sliced or shredded
Non-stick spray



Eggless Vegetarian Egg Salad (make 3)

4 oz. tofu (firm), drained
1 tsp. apple cider vinegar
1 pk. artificial sweetener
2 tsp mustard
1/2 tsp. turmeric
1 tbsp. diced celery
1 tbsp. diced onion
dash of paprika & pepper

Other protein:
Tempeh burgers

Vinegar Coleslaw







p.m. Fruit for snacks


7 dinners

Tofu in Curry & Faux-Coconut Milk

  • 1 tsp peanut oil
  • 1 leek, thinly sliced
  • Mixed chopped green, red or yellow bell peppers and serrano chiles.  Total leek and peppers should equal 2 cups.
  • 2 teaspoons green Thai curry paste (condiment) [1]
  • 2 teaspoons alcohol-free Coconut Seasoning [2]
  • 1/2 cup minus 1 tablespoon Vegetarian Stock
  • 6 ounces firm tofu, sliced into cubes
  • 1/2 cup unsweetened soy milk
  • Pinch dried cilantro leaves
  • Non-stick cooking spray




Banana "Pudding"

1 banana
8 oz. silken tofu
Artificial Sweetener

Place banana and tofu in blender.  Add sweetener if desired. Blend until smooth.  Refrigerate overnight.  Put cling wrap right down on the surface of the pudding to prevent browning.

Makes 1 serving

Food plan alottments:
1 protein
1 fruit


Cheesecake Muffins

3 Tbsp. bran
1 oz. Raisins
1 packet artificial sweetener
1 tsp baking powder
1 tsp allspice
2 oz. Ricotta cheese
1/4 c. applesauce
2 oz. soy nuts
non-stick spray
1 tsp. butter or margerine

Pre-heat oven to 425 degrees. Spray mini muffin pan with non-stick spray and add 1 tsp butter or margerine.  Combine all ingredients except ricotta in bowl.  Mix well.  Spoon mixture muffin pan (equal amount in 4-6 tins), bake for 10-15 minutes, until fork comes out dry.  Pop out muffins & top with ricotta.  Place under broiler until melted.

Makes 1 serving muffins

Food plan alottments:

1 protein
1 fruit
1 fat
Bran alottment



Cuban Breakfast

6 oz. black beans
2 oz. yogurt
1/2 cup salsa
1 ripe banana
non-stick spray

Slice banana.  Sautee in pan.

Serve beans topped with yogurt and salsa and banana on side.
Makes 1 serving.

Food plan allotments:
1 protein
1 fruit
1 condiment


Feta & Beet Salad


Salad 
1 Beet (sliced in half, then small strips, rinsed with water)
1 oz. Feta Cheese (the kind made of sheep’s milk, I get the Israeli kind from TJ’s)
2 Radishes (sliced thin)
1/8 bunch mint leaves, chopped
1/8 bunch cilantro leaves, chopped
1/8 bunch parsley, chopped
Dressing
Basil flakes
Balsamic vinegar
Apple Cider Vinegar
Spritz of Olive oil (I use a “misto” to keep it to a minimum)
Stevia (to taste)

Mix all the vegetables and herbs, then crumble the cheese on top and distribute throughout; it’s sweet and crunchy goodness, loaded with color and nutrients! 

Berry “Syrup”


 it’s a delicious alternative to syrup!
2 cups of frozen mixed berries
1 t. lemon juice (or more, to taste)
1 packet or spoonful of Stevia (or sweetener of your choice)
Cinnamon (to taste, optional)
After thawing, warm berries on a low flame until they are warm  (or serve it cold!) ; before serving add in all ingredients and mix GENTLY, pour over pancakes.
You may use 1 cup of berry-syrup for a full serving of fruit, or cut it in half and serve fresh fruit in addition to the warm mix!
One serving (prepared as described)
1 Serving fruit

PeggySue’s Southwest Chile


PeggySue’s Southwest Chile

Makes 1 serving:  Equals 1 protein, 2 vegetables, 1 condiment, 1 fat. 
  • 1 pound lean ground beef, or 4 ounces browned lean ground beef
  • Olive-flavored or regular non-stick cooking spray
  • 1-1/2 cups combined red bell pepper and Ortega chile peppers, chopped
  • 1/2 cup tomato, chopped
  • 1/2 cup low- or no-salt tomato sauce
  • 1 teaspoon olive oil
  • 1/4 teaspoon steak & hamburger seasoning [1]
  • 1/4 teaspoon ground coriander [2]
  • 1/8 teaspoon granulated garlic [2] or granulated garlic with parsley [3]
  • 1/4 teaspoon ground oregano [2]
  • 1/8 teaspoon smoked paprika or regular paprika [2]
  • 1/4 heaping teaspoon ground ancho chile pepper [2]
  • 1/4 teaspoon hot Mexican chile pepper, or to taste [2]
Sources:
Coat skillet with non-stick spray.  Over medium heat, brown 1 pound of lean ground beef until done.  Weigh out 4 ounces of cooked beef and set aside for recipe.  Freeze the remaining beef for a future meal.
Add 1 teaspoon olive oil to skillet.  Over medium heat, saute for three to five minutes the peppers, tomato, and spices. 
Add 1/2 cup tomato sauce and simmer for about 20 minutes.

Tofu in Curry & Faux-Coconut Milk


thaicurry1.jpg 

Coconut milk is yummy and essential in many Thai curry recipes.  However it is high in fat (about 80% of its calories from fat), not a protein source, and not in the CEA-HOW food plan for weight loss.  This recipe substitutes a faux-coconut milk made from soy milk and alcohol-free coconut seasoning.  The recipe makes 1 serving, which equals 1 protein, 2 vegetables, 1 fat, 1 condiment.
  •  1 tsp peanut oil
  • 1 leek, thinly sliced
  • Mixed chopped green, red or yellow bell peppers and serrano chiles.  Total leek and peppers should equal 2 cups.
  • 2 teaspoons green Thai curry paste (condiment) [1]
  • 2 teaspoons alcohol-free Coconut Seasoning [2]
  • 1/2 cup minus 1 tablespoon Vegetarian Stock
  • 6 ounces firm tofu, sliced into cubes
  • 1/2 cup unsweetened soy milk
  • Pinch dried cilantro leaves
  • Non-stick cooking spray
Sources:
  • [1] Generally in the imported foods section of fancier grocery stores, including Whole Foods and Wild Oats.
  • [2] I use alcohol-free seasonings from Frontier
In a saucepan, place the tofu and vegetarian stock.  Bring to a slow simmer as other ingredients are cooked. 
Spray a skillet with non-stick cooking spray.  Add peanut oil and heat the skillet over a medium hot burner.  When the skillet is hot, add Thai curry paste and saute for about 1 minute.  Add leek and saute for about 1 minute.  Add peppers and saute for about 2 – 3 minutes, stirring until all ingredients are well mixed. 
Pour the vegetarian stock, but not the tofu, into the skillet and cover.  Simmer for about 5 -10 minutes, until peppers are just tender.  Add tofu, soy milk, and coconut seasoning, and simmer for 2 minutes more or until tofu is heated through.  Garnish with dried cilantro flakes.

Sunshine-Fresh Mexican Veggie Salad


Ingredients

How to make it

  • Place first 5 ingredients into a bowl; toss.
  • Drizzle with lime juice.
  • Sprinkle with salt and peppers.
  • Taste it. If you think it needs the tomatoes, add them now (amount dependent on how much you like).
  • Serve immediately with lime wedges.

Sugar-free Lite Lemon Pudding


Ingredients

How to make it

  • In a bowl, whisk eggs to blend.
  • In a 2- to 3-quart pan, mix buttermilk with sweetener and arrowroot, then set the mixture over medium heat and stir often until simmering, 10 to 12 minutes. Continue simmering, stirring often, 2 minutes longer.
  • Whisk half the buttermilk mixture into the eggs, then return both to pan, along with lemon zest, lemon juice, and butter. Whisk over medium-low heat until pudding reaches 160° on an instant-read thermometer and very thickly coats a spoon, 4 to 6 minutes; do not boil.
  • Spoon pudding into bowls or heatproof glasses. Serve warm or cool.
  • CEAHOW Note: 1/2 of this recipe contains 1 serving of protein, 1/2 serving of fat, and 1 daily allotment of arrowroot.

Vinegar Coleslaw


Ingredients

How to make it

  • Grate the carrots & julienne the chayote into a huge bowl.
  • Squeeze the lime juice over them, stir, and allow to stand while you're doing the rest.
  • Put the cabbage, onions, & pepper on top of the carrot/chayote mixture as you cut them.
  • In a separate small bowl combine the next 6 ingredients.
  • In a microwave-safe pouring container, microwave this mixture for 1 min.
  • Pour over the veggies; stir to distribute.
  • Put slaw into gallon-sized ziplock bags and refrigerate overnight.
  • Add sweetener as desired to taste.
  • Serve.

Quick Cauliflower Salad


Ingredients

How to make it

  • Wash & cut cauliflower into florets.
  • Put into steamer, then season with Tony's.
  • Steam florets to your desired doneness (3-5 min).
  • [If you're CEAHOW, weigh/measure the cooked florets to determine how many servings you have; it will vary depending on the size of the head.]
  • In large bowl, combine salsa & dressing.
  • Once cauliflower is done, stir immediately into the salsa mixture.
  • Serve.
  • OR, put into container and refrigerate for later.
  • CEAHOW note: This is 4 servings' worth of salsa & dressing, but the size of the cauliflower will determine how much cauliflower you get in each serving. Always weigh/measure.