Friday, February 27, 2015

Coffee Mug Quiche




Spray two mugs with non-stick spray

In first mug, add 1/4 cup wheat germ and just enough diet soda to moisten it. Microwave for 2 1/2 min.

In second mug, add one egg and beat it slightly. Add salt and pepper.  Add small amount of cheese or meat to make remainder of slotted protein. Add chopped veggies. Microwave 2 1/2 to 3 minutes

Thursday, February 26, 2015

Abstinent Oat Bran Pancakes (first 30 days + beyond) Updated

old, basic version

updated version

One of my go-to breakfast staples is Oat Bran Pancakes. I usually make it for two people, so you can adjust as needed. This is included on my other tumblr, dedicated to CEA-HOW recipes and abstinence from compulsive eating… enjoy! http://ceahow.tumblr.com/
Oat Bran Pancakes
1/4-1/2 cup Oat Bran as allotted by your plan (unprocessed, raw oat bran). 
6 T. water (optional or milk, subtract form your daily protein!)
1 Egg divided, add lemon juice and sweetener to the yolk, beat the egg white
1/4 to 1/8 t. Baking Soda (optional, I don't use it)
1/2-1 t. Grapeseed (Canola) oil
Stevia (or your sweetener of choice, optional)
Cinnamon (optional)
1/2-1 banana and/or 1/2-apple grated (optional)
Instructions: 
(Overnight Method : Most grain-y foods in general, are easier to digest when they are soaked. So, I take the Oat Bran and mix it with 3 T. of water and I mix it well; leaving it to sit on my counter overnight in a glass bowl. Sometimes I add the cinnamon the night before, too.)

Separate the egg, add sweetener, lemon juice and spice to the yolk, beat the egg white and then fold into the yolk mixture.
Add oat bran into mixture, mix well.
Add baking soda (really not that necessary with the beaten egg white).
Take the oil and spread it on a large pan (non-stick if you have it, I use cast-iron so I spread the oil evenly as I can).
Heat the oil to medium-hot, hot enough that it sizzles when you splash a bit of water on it, but the oil should not be smoking!
You can either make two LARGE pancakes or about 4-6 smallish ones. 
Serves two (you can put these aside in the fridge or freezer for easy breakfasts!)
Optional: Mash or slice in half a banana or grated sauteed apples for a different flare (you have to take this from your servings of fruit though). 
After you reach maintenance you might top it with almonds or some other nuts; if you are a vegan on maintenance you may use Chia seeds to thicken it without eggs, or omit the banana and use soy-yogurt or something similar and Arrowroot starch (2 T. allowed each day). 

Sugar free syrup is an option, but I like the berry “faux” syrup concoction below because it doesn’t contain artificial sweeteners.  

Tip: pour the syrup on the plate first, and put the pancake on top!
One Serving (made as described, with with 1/2 tsp oil) 
1/2 protein  
1/4 oil
1 daily allotment of oat bran (within the first 30 days)

Wednesday, February 18, 2015

Pizza Omelet




1 egg (1/2 Protein)
2 Tbsp tomato paste
1 tsp oregano, 1/2 tsp pepper, 1 tsp onion flakes
1 oz mazarella cheese, (sliced or shredded) (1/2 Protein)
Non-Stick Spray

Beat egg. Add onion flakes and pepper. Pour into a smapll pan (pre-heated with non-stick spray). Cook for one minute and flip. Take sauce and smooth over the top. Lay cheese slices on the top and sprinkle with oregano. Cover the pan. Lower heat and cook until cheese melts.

 Serving Suggestion: "This would be good on top of Flour free toasted bread or an Ezekiel or corn tortilla. (in maintenance)." Source: Achieving Balance II Cookbook

Happy 2 Be Me




from the CEA HOW Achieving Balance cookbook
855 - Achieving Balance Cookbook
http://www.ceahow.org/literature/pamphlets

Monday, February 16, 2015

Sausage and Peppers Stuffed Spaghetti Squash



INGREDIENTS:

1 (4 pound) spaghetti squash
2 tablespoons olive oil
Kosher salt and pepper, to taste
1 pound Italian sausage (spicy or sweet), removed from casing
2 cups sliced bell pepper
1 cup diced onions
3 cloves garlic, minced
2 teaspoons Italian seasoning
1 (24 ounce) jar tomato/spaghetti sauce
1 cup shredded mozzarella cheese

DIRECTIONS:

Preheat oven to 350 degrees and line a rimmed baking sheet with a silpat or parchment paper.
Place whole spaghetti squash in the microwave for 5 minutes. This helps slightly soften the squash so it's easier to cut open.
Remove from the microwave and carefully cut in half, length wise. Scoop out the seeds and pulp from the middle.
Drizzle each half with 1 tablespoon olive oil and season liberally with kosher salt and pepper.
Roast for 1 hour or until the flesh of the squash will shred when scraped with a fork.
While the squash is cooking make the sauce that will stuffed the squash.
In a large skillet set over medium high heat add sausage and break up while you stir. If the pan gets too dry simply drizzle in a little olive oil so the sausage does not stick to the bottom or burn.
Once the sausage is lightly browned add in peppers and onions. Continue cooking until the sausage is fully browned and the vegetables are soft.
Add in garlic and Italian spice. Cook until the garlic is fragrant, about 30 seconds.
Pour in tomato sauce and simmer while the squash cooks. You are looking for a little of the water in the sauce to simmer away leaving a nice thick sauce.
Once the squash is fully cooked remove from the oven and carefully scrape and fluff the flesh until fully shredded. Lightly press down into the squash half and fill each squash half with half the sausage/sauce mixture.
Top with cheese and place under the broiler for about 15 minutes to melt and brown the cheese.
Scoop out of the squash and serve. A 4 pound squash should give you enough for 4 servings, 2 servings per squash.

Broccoli Potato Kugel*



4 potatoes, shredded* replace with parsnips
4 carrots, shredded
2 lb. frozen chopped broccoli, thawed and drained
5 eggs
1/2 C. mayonnaise
2 T. onion flakes
1 T. salt

Beat eggs. Add mayonnaise, salt, and onion flakes. Add all vegetables to beaten egg mixture and pour into greased baking dish. Bake at 350*F uncovered for about 45 minutes.




Indian Cauliflower



1 lb. frozen cauliflower 
1 small tomato, finely chopped
1 tsp. ground cumin 
1/2 tsp. ground coriander
1/2 tsp. ground ginger
Salt and pepper
Olive oil
In a large pan, heat oil over medium flame. Add cumin, coriander, and ginger. Saute spices until fragrant, about one minute. Add tomato and cauliflower florets to skillet. Gently mix until cauliflower is evenly coated with spice mixture. Saute about 20 minutes, or until cauliflower is tender. Season with salt and pepper




Tomato Basil Chicken



2 chickens, cut into eighths
2 garlic gloves, minced
2 large beefsteak tomatoes, diced
3 T. dried basil or ½ C. fresh basil
½ C. red wine vinegar
½ C. olive oil
¼ tsp. black pepper
1 tsp. salt
5 sun-dried tomatoes

Preheat oven to 350*. Place chicken in a single layer in two 9x13 pans. Process remaining ingredients in food processor with S-blade. Pour mixture over chicken and baked uncovered for 1 ½ hours.



Sunday, February 15, 2015

Mashed Parsnips


parsnips


2 lbs. of parsnips                                                         Preheat Oven 350 degrees
1 head garlic
1 cup vegetable broth
salt n pepper
non stick spray

Peel parsnips, cut into 1 inch pieces and steam or boil until tender.  

Chop off the top of a head of garlic so that you can see the top of each clove.  Spray with PAM and bake in a small ramekin at 350 degrees for 1/2 hour or until brown.  Scoop garlic out of the husks, you may be able to push them out.

Blend garlic and broth with parsnips in food processor or blender to desired smoothness.


I forget where I got this recipe.


Kauliflower Kugel


2 head cauliflower (or 2 bags frozen cauliflower)
Toasted onion flakes (onion soup mix, to taste) or onion powder
Salt & Pepper 
Non-stick spray
Paprika
1 tsp oil

Overcook cauliflower until very soft.  Mash and combine all other ingredients except paprika and oil.

Spray 2 pans with non-stick spray.  Spread mixture evenly in both pans.  Top with paprika and spread with oil.  Bake 450 degrees until very brown.

8 oz. = 1 vegetable


from the CEA HOW Achieving Balance cookbook
855 - Achieving Balance Cookbook
http://www.ceahow.org/literature/pamphlets

Amish Chicken






I'm making this a second time and it's so good!


Greysheet Recipes on Kindle from Amazon

From:

Spicy Thai Style Ground Chicken, Turkey or Beef with Basil


Greysheet Recipes on Kindle from Amazon


From

Shag Panir: Indian Spinach, Tomatoes and Cheese


Greysheet Recipes on Kindle from Amazon


From:

Saturday, February 14, 2015

Mexican Party Plate



4 oz bean dip 1/2 Protein
1 oz cheese 1/2 Protein
8 oz carrot, cucumber, jicama and/or parsnip "chips" 1 Vegetable
Entire fat allotment of guacamole Fat
2-4 oz diced onions and tomatoes 1/2 Vegetable

"Layer bean dip, then guacamole, then cheese, then onion and tomatoes...(If you don't want to use all of your protein you can used julienne carrot strips or skip the cheese look all together). For parsnip and carrot chips slice thin and at a diagonal...this is great for a raw dish...If you don't want all raw, you can use 1 oz of Tostido's for your grain, (after the 1st 30 days).
Serving Suggestion: Use the rest of your veggies for what ever sounds good to go with it...I like cucumber or jicama slices."

Happy 2 Be Me



Friday, February 6, 2015

Spaghetti Squash Kugel

Try this take on traditional kugel, which uses nutrient-dense spaghetti squash in place of egg noodles.

12 oz cooked spaghetti squash        1 1/2 Vegetable
egg, 1/4 C cottage cheese                1 Protein
1/2 tsp.vanilla, 0 calorie sweetener, 1/4 t cinnamon

Wash, poke holes and bake the spaghetti squash whole for 1 hour in a 350 oven...until the knife goes in easily. Cool. With a fork pull out 12 oz spaghetti squash, (it will flake off like spaghetti). Place squash in a baking dish sprayed with non stick spray. In a separate bowl mix egg, cottage cheese, vanilla, sweetener and cinnamon, pour mixture on top of squash, sprinkle with more cinnamon. Bake for 30 minutes at 350.

Serving Suggestion: 12 oz dinner salad with spring mix, grape tomatoes, salad cucumbers and mung bean sprouts. Topped with 4 T Cardini's Ceaser Dressing.

Happy 2 Be Me

Spaghetti Squash Pizza

Great weekend food!

1 spaghetti squash, (use 1 C or 8 oz) 1 Vegetable
4-6 cloves garlic, crushed
1 tsp garlic powder
2 tsp italian spices
1 C vegetables of your choice 1 Vegetable
2 oz shredded mazzarella cheese* 1 Protein

Bake spaghetti squash whole in oven at 300 for 2 - 2 1/2 hours, (until done). Cool then cut in half lengthwise. Remove seeds. Remove squash from skin and place in bowl. Add seasonings. Measure 1 C of squash. Spread on pizza pan. Bake uncovered at 350 for 30-40 minutes. Place vegetables and cheese on top for last 10 minutes...until vegetables are crisp and the cheese is melted. diabetic recipe diabetic recipe

Serving Suggestion: For dinner serve with an 8 oz salad and dressing.

Happy 2 Be Me

sweet and sour brussels sprouts

sweet and a little sour great tasting veg

1 box frozen brussels sprouts           2 Vegetable
1 orange peeled and diced                1 Fruit
2 T. garlic vinegar
salt and pepper to taste

"cook brussels sprouts (I used the microwave) add the diced orange and vinegar salt and pepper stir to coat"

Happy 2 Be Me

Talapia Pockets

Gourmet fish dinner

3 oz's of Talapia (fish) 3/4 Protein
1/2 red pepper sliced length wise
1/2 small onion-sliced into rings (both pepper & onion) 1/3 Vegetable
1 tsp butter 1 Fat
Spray Pam
1 oz feta cheese
salt and pepper
foil

 Repeat these instructions twice:
(1) Pull out 1 piece of foil, about a 10" piece and spray a little oil on bottom to keep fish from sticking and place the piece of fish on it. (2) on top of fish put onion, pepper,salt,pepper,oregano and the feta cheese. Place butter on top. (3) Fold up foil over fish like a packet or gift. (4) put in pre-heated oven for about 20 min at 350. Pull fish out, cut a slit in the foil and serve in the bag ..on a plate. The aroma smells great and the presentation is beautiful! Enjoy!

Happy 2 Be Me

Cali Pie

The healthy version of "Shepherds Pie"

8 oz Cauliflower                                 1 Vegetable
4 oz or 1/2 C. Whole Kernel Corn     1 Grain
4 oz Ground Beef or Turkey              1 Protein
1/4 C Chicken Broth
Your Preferred Seasonings for Meat
1 tsp. Mccormick Seasoning "Salad Supreme"

Brown the meat add your seasonings. Cook Cauliflower until well done (not "al dente"). Add cauliflower, broth and "salad supreme" in the "Magic Bullet" or food processor to make mashed cauliflower. Warm corn. In personal size pyrex layer meat, corn then cauliflower. Bake at 350 for 20-25 minutes.

Serving Suggestion: "I personally use garlic salt, chopped onion and italian seasoning in the protein. I use Mccormick Seasoning "Salad Supreme" in the mashed cauliflower (yummy so good), you could use anything you want in them. You also could use less protein 3oz and add .5 oz of cheese on top. I like sprout bread with it."

Happy 2 Be Me

Zucchini Muffins

"This is a great make-ahead breakfast that's both delicious and filling."
only if you have vegetables on your breakfast plan

1/2 mashed banana                               1/2 Fruit                    3 mashed bananas
1 egg or 2 egg whites                            1/2 Protein               6 eggs
1/4 C oat bran                                                                        1 1/2 C oat bran
1/4 C shredded or chopped zucchini     1/4 Vegetable          1 1/2 zucchini
1/2 T vanilla, 0 Calorie sweetener                                         3 T vanilla, sweetener
1 T nuts, (maintenence)


Pre-heat oven to 350. Mash the banana and egg together, mix in the egg, oat bran, zucchini, vanilla and sweetener. Pour into an extra large muffin tin and bake for 30 minutes or until you can poke a tooth pick in and it comes out clean.

Serving Suggestion: "To make an entire tin....and for making ahead of time....multiply the ingredients by 6. If you're on maintenance, you can have 2 of these for breakfast! Whoa baby!!!"

Happy 2 Be Me

Zucchini Bread

1 1/2 C Oat Bran                                              6 Grain
1 tsp ground cinnamon
1/4 tsp ground nutmeg
1 egg                                                                  1/2 Protein
1 C "Stevia in the Raw" or "Splenda"
1-2 C finely shredded, unpeeled zucchini          Vegetable
1/4 C unsweetened apple sauce                          1/2 Fruit
1/2 C pecans and or sliced almonds                  Fat
1/2 tsp salt
1 tsp xanthan gum

http://happytobeme.com

Cantalade


1 Cup Ice
1/2 cantalope in 1 inch cubes
2 Tbs lemon juice
Stevia or 0 calorie sweetener

= 1 Fruit

Happy 2 Be Me

Wednesday, February 4, 2015

Fabulous Blintzes




1 egg
1/4 cup cottage cheese
1 apple
artificial sweetener
cinnamon
1 tsp margarine
(optional 1 T oat bran)

Peel apple, grate into pan
Saute' in margarine until soft
Lightly beat egg with sweetener and cinnamon
(add optional oat bran)
Add egg to apple, cook until set
Add cottage cheese, cook 30 seconds, fold




from the CEA HOW Achieving Balance cookbook
855 - Achieving Balance Cookbook
http://www.ceahow.org/literature/pamphlets

Saturday, January 31, 2015

Spaghetti Squash & Meatballs


Turkey Meatballs



Roast Vegetables





Ingredients
  • butternut squash
  • zucchini 
  • red onion 
  • capsicum 
  • carrot 
  • celeriac 
  • parsnip 
  • leek 
  • ½ cup chicken or vegetable stock 
  • rosemary or italian seasoning

How to make it 
Preheat oven to 350 degrees
Select 4 from the list of vegetables
Peel and cut into large chunks.
Hard vegetables such as carrot can be steamed first.
Place into a baking dish and add the stock
Spinkle with rosemary
Place in oven for 30 minutes
Check on the vegetables half way through and toss them.
Vegetables are done when you can pierce them with a fork.


Monday, January 26, 2015

Bacon & Jicama Melt


  Jicama is like a potato in this...and so good you won't believe it's legal!

 1/2 jicama, 1/2 red onion, 1/2 green pepper diced - 1/2 Vegetable
2 oz cooked sugar free regular or sugar free bacon - 1/2 Protein
1 oz shredded cheese -  1/2 Protein
garlic salt
 Pam non-stick cooking spray

Heat large skillet with Pam non-stick cooking spray, add onion after a few minutes add green pepper until tender, then jicama until browned..adding garlic salt and spraying with Pam periodically so it doesn't burn. Add cooked bacon until heated heated then cheese just until melted. Serve.
http://www.happy2beme.com/recipe/nosugar-noflour-recipe.action?recipeId=14&title=Bacon%20&%20Jicama%20Melt