Simeon's Protocol Recipes Only

[Nikki_W]

This is actually 2 recipes the first is for meatballs the second is for the actual soup. I made this for my family of 4 last night (times the recipe by 4) and it was a big hit even with the picky teen. Also the serving size is huge which was good. Since its only our families 5th day on the diet and dinner is the hardest for us.


First the Meatballs

100g x-lean ground beef or even buffalo
1 grissini bread stick ground up
1 tblsp milk

spices to taste I used
onion powder
basil
oregano
garlic pepper


preheat oven to 425

mix together all ingredients, and form into meatball -I used the small pampered chef cookie scoop which I think is a tbsp and got about 8 meatballs

place in a rack in a shallow baking pan and bake for about 10-15 minutes for the small ones I made

remove from oven and allow to cool


Now the Soup

meatballs from recipe above
2-3 cups of beef broth
couple handfuls of shredded cabbage
spices to taste - I used
crushed red pepper
cumin

place broth in large pot with spices and bring to boil

Add cabbage and cover for 10-15 minute (all depends on how u like your cabbage cooked)

Add meatballs cover turn off heat and allow to sit for 10 minutes.

[Nikki_W]

Very large Single Serving I used a 4x7 baking dish

3 egg whites
1 whole egg
fresh spinach (allowed amount i used 2 handfulls)
1-2 cloves minced garlic
salt/pepper (to taste)
tabasco (optional)


1. Preheat oven to 400.
2. Rinse spinach and put inpot cover and cook over med heat 3-5 min.
3. In blender mix eggs, spinach, garlic, salt & pepper.
4. Pour egg mixture into non-stick baking dish (or dish lined with parchment paper).
5. Place in oven and cook 10-15 mins until knife inserted near center comes out clean.
6. Top with tabasco (optional) and serve immediately.


Hubby added 2 baby portabella mushrooms to his blender full so be creative and change up some of the veggies. You can use just about anything you can think of.

[sazzie]

BROCCOLI CHEESE SOUP

4 cups of chicken stock (preferably homemade)
1 large bunch of broccoli, sliced into 1 inch pieces
1 large onion, sliced
6 ounces cheddar cheese, grated (more or less, depending on preferred taste).
1 cup of sour cream
salt and white pepper

Place the 4 cups of chicken stock in a stock pot and bring to boil. Add the broccoli and the sliced onion and cook over medium heat until the vegetables are very tender.

When the vegetables are cooked, place some of the stock and vegetables in a food processor along with a portion of the grated cheese.
Process until all the lumps have disappeared and only a pureed liquid remains.
Repeat with rest of stock, vegetables and cheese.

After all has been processed, add salt and white pepper to taste. (Note: If you have used canned chicken stock, eliminate the salt.)

Stir in 1 cup of sour cream.

If preferred, use cup of yogurt instead, although this will affect the consistency of the soup. If the consistency is too thick, then add some additional stock to thin.

[Brown]

That sounds really good. It reminds me of the clam/bacon chowder I made the other day.

Ingredients
3 slices bacon, cut into small pieces, cooked
1 -6 oz. can chopped clams, with juice
1 cup water
1 cup cream
Salt and pepper to taste

Instructions
Cook bacon
Add the clams and water
Cover and simmer for about 15-20 minutes
Turn off the heat and add the cream, salt and pepper
________________________

My notes: I doubled this, and the bacon I used was thick-cut amish bacon, so there was a LOT of bacon. I cut/tore the bacon up and cooked it in the soup pan, didn't drain it, and then added to the pan. I also drained the clams (didn't realize it said to keep the juice, I didn't write that part down). I didn't season with salt and pepper, but used Old Bay. It was REALLY good, and hit that soup spot I'd had for a few days. I had a big bowl that evening, and my boyfriend ate the rest the next day.

[Dizzybell]

Any one of these: celery, cucumber, onion, or tomato
Any one of these: apple, strawberries or tomato (tomato can be counted as either a fruit or a veggie)
Chicken or shrimp
toss with ACV, 1 tsp dijon mustard (mine is from Whole Foods, 5 cals, no carbs, no sugar), stevia, a little salt or any other spices you like.

My favorite mixtures are:
Chicken or shrimp, apple, celery or cucumber
Chicken or shrimp, strawberries, celery or cucumber
Chicken or shrimp, onion, tomato

[dawnyama]

Chicken Wing Dip

* 2 (8 ounce) packages cream cheese, softened
* 3/4 cup pepper sauce (such as Frank's Red Hot®)
* 1 cup Ranch-style salad dressing
* 2 cups diced cooked chicken
* 1 cup shredded Cheddar cheese

Directions

1. Preheat the oven to 350 degrees F (175 degrees C).
2. In a medium bowl, stir together the cream cheese and hot pepper sauce until well blended. Mix in the Ranch dressing, chicken and Cheddar cheese. Spread into a 9x13 inch baking dish.
3. Bake for 30 minutes in the preheated oven. If oil collects on the top, dab it off using a paper towel. Serve with tortilla chips.

[metqa]

This is an adaptation of one of my Favorite Low Carb Soups from Linda Sue's Site, the Tuscano Soup.

Ingredients:
100 g Chicken Sausage(110 cal) ( see below for instructions)
2 cups Chicken Broth (20 cal)
2 cups (~162 g) Frozen Chopped Spinach (60 cal)
1 clove garlic, minced ~(negligible cal)
Optional- 1/8 t xanthan gum

First you need chicken Sausage. This is good to make ahead of time and freeze into 100g batches.

This is the spice list for 1 lb of meat
1lb ground chicken breast
1 1/2 t garlic minced
1 t salt
1t black pepper
1T fennel seed ground or powdered
1T Parsley ( Flat Leaf fresh, or Dried )
1/8t crushed Red Pepper
2t paprika
1 1/2T red wine vinegar
1/4 t Italian spices ( oregano, rosemary, etc)
Blend together and either use immediately or freeze or refrigerate.

1. Take your 100g of Chicken sausage, and Crumble fry it with the garlic. (If you are using Xanthan gum, sprinkle over cooked meat and stir in till dissolved.)
2. Add the broth and the undrained frozen spinach. Bring to boil
3. Lower heat to low and simmer for 15 min until spinach is tender and broth is infused with the meats seasonings.

Serve and enjoy.

This comes to around 190 Calories for the whole batch. As you can see, by the second photo, it makes a lot of soup, almost 3 cups of flavorful soup.

[debkeversole]

Mock Egg Roll
3.5 ounces of Chicken
2-3 big cabbage leaves
1c. shredded cabbage
1/8 t. onion salt
1/8 t. garlic powder
1/8 asian spices
1⁄2 Pkg stevia
Steam big cabbage leaves for 5 minutes. Move leaves over to side of steamer to make room for shredded cabbage. Steam both for 5 minutes. Remove shredded cabbage to a mixing bowl. Add chopped chicken or shrimp and spices. Mix and then wrap in a big cabbage leaf




i added my shredded cabbage to my protein to cook down instead of steaming it while still steaming the big leaves to tenderness made 2 really good size egg rolls and looked like a whole lot of food compared to normal P2!

but alas cabbage stalls me so i will wait until P3 to have one again!

[debkeversole]

Lemon Lime Tilapia
3.5 ounces tilapia or any white fish
1⁄2 lemon slice
1⁄2 lime slice
1 garlic clove (minced)
1⁄4 T. sea salt
1⁄4 T. black pepper
1⁄2 t. dry dill
1⁄2 cup water
Mix together lemon juice, lime juice, garlic, salt, pepper, and dill. Marinate fish in seasonings for 10 minutes and place in non-stick pan with water and cover and steam for 10 minutes.

Lemon Zest Crab cakes
3.5 ounces crab
1 garlic clove (minced)
1 T. onion powder
1⁄2 t. lemon zest
1⁄4 t salt
1⁄4 t. pepper
1 t. dry mustard
2 lemon wedges
1 T. parsley
1 t. lemon zest
Mix everything together and put into 2 small patties. Place in a baking dish and bake for 15 minutes and place on serving dish.

[debkeversole]

Orange Creamsicle

1 Orange peeled
1 tablespoonful of milk
1 teaspoon vanilla extract
5-6 Ice cubes
1/4 cup water
Stevia or other sweetener to taste

Blend in blender or magic bullet

Freeze for 1/2 hour if you like it thicker or just drink it like it is.

if you have the vanilla ceam stevia it would be yummy too

[debkeversole]

Shrimp Fried "Rice"

# 100g shrimp
# 200g cabbage
# 4 T homemade broth
# 1/2 t onion powder
# 1/2 t garlic powder (or use fresh minced, if available)
# 1 1/2 t Bragg Liquid Aminos
# black pepper (to taste)
# red pepper flakes (optional)


1. Preheat pan over MED-HI heat.
2. Finely shred cabbage in food processor.
3. Add cabbage, 2 T broth, and 1/2 t Bragg Liquid Aminos to pan.
4. Stir fry for 2-3 minutes just until slightly tender.
5. Remove cabbage and place on serving dish. Sprinkle with fresh black pepper.
6. Turn heat down to MED.
7. Add shrimp, 2 T broth, onion powder, garlic, and 1 t Bragg Liquid Aminos.
8. Stir fry shrimp until they curl up & turn pink.
9. Sprinkle with red pepper flakes. (optional)
10. Serve immediately over cabbage.



TIP: You can alter the amount of broth and Bragg Liquid Aminos to your personal taste. You can also use water instead of broth. It's used mainly to keep the food from completely sticking while stir-frying. You may find you can do without the water/broth totally.

Don't expect the cabbage to taste like rice. But it has a great crunch and tenderness all at the same time, and goes really great with the shrimp. Really filling and tasty. Enjoy!

[debkeversole]

Steamed Cabbage

# cabbage (allowed amount)
# juice of half lemon
# 1/2 t spicy mustard
# salt/pepper (to taste)


1. Place cabbage in steamer. Cover and steam 5-10 mins, until slightly tender.
2. In small bowl, combine spicy mustard and lemon juice.
3. Place cabbage in bowl. Add lemon/mustard mix and toss.
4. Sprinkle with salt/pepper.
5. Serve immediately.


TIP: If you have no steamer available, simply place & cover a strainer/colander over a pot of boiling water.

[debkeversole]

Onion Soup Mix

# 1/2 c dehydrated minced onion
# 1 T onion powder
# 1/2 t celery seed


1. Combine all ingredients.
2. Store in air-tight container.


TIP: This is wonderful to use dry in your ground steak for hamburgers, etc. It's an easy way to perk it up.

[debkeversole]

Low Carb Almond Sugar Cookies

1-1/4 cup almond flour
1 cup Splenda
1/4 cup butter, at room temperature
1 large egg
1 teaspoon vanilla
additional Splenda, for decorating

Pre-heat oven to 350 F. Line baking sheets with parchment paper or a non-stick baking mat. Stir together flour and Splenda. Blend in butter, egg and vanilla until well mixed. Form into 1-inch balls on a cookie sheet and flatten each with a fork. Sprinkle with additional Splenda. Bake for 8 minutes or until set but not brown. Allow to cool for 2 minutes on baking sheet then remove to wire racks to cool.

[mrscapiii]

This is possibly the easiest fish preparation ever and results in a perfectly seasoned, moist fish fillet.

Pour 1/2 inch layer of kosher salt on a foil lined baking dish. Place the fish fillet or whole fish or your choice on the salt bed and cover with 1/4 inch layer of salt to form a little fish cocoon. Bake at 500 degrees for 30 minutes then check for doneness. The temperature of the fish should be 130 degrees.

[mrscapiii]

Use either parchment paper or aluminum foil. Cut a piece double the size of your fish fillet.

On foil or parchment, place 3 thin onion slices, 1 thin lemon slice, a sprig of fresh dill, and 1 tsp minced garlic. Place the fish fillet on top of the aromatics and sprinkle with salt and pepper. Seal the pouch and bake at 350 until the fish reaches 130 degrees.

[mrscapiii]

This was absolutely to DIE for. I would imagine you could easily substitute liquid aminos for the soy.

Fish fillet of choice
2 scallions, sliced
1 tlbs each minced fresh ginger and garlic. I found both garlic and ginger paste at Kroger and they are tremendous time savers.
1/4 cup each soy sauce (could substitute aminos) and water
1 tbls apple cider vinegar

Bring poaching ingredients to a boil. Add fish, cover, lower heat to a simmer, and cook 5 minutes or until fish is 130 degrees.

[mrscapiii]

Makes enough for 2 servings.

7 oz. very lean ground beef or chicken
2 tbls minced onions
1/2 tsp ginger
1/2 tsp garam masala
1/4 tsp coriander
4 sprays liquid aminos
4 tbls chicken broth
1/2 tsp red pepper flakes
salt to taste

Brown ground beef or chicken and drain well. I drained mine in a paper towel lined colander then patted down with paper towels. Add remaining ingredients to pan, then add beef or chicken. Simmer for a few minutes to reduce liquid and let flavors meld.

For one serving: Divide beef/chicken mix in half. Place a few tbls of beef onto a lettuce leaf and wrap burrito style. I got 4 huge lettuce wraps per 1/2 of mixture which was a HUGE meal and SOOO good.

[mrscapiii]

1 medium head green cabbage, about 2 pounds
1 large yellow onion, sliced into rough 1/3-inch slices for P2 either omit, don't eat the onion, or use onion powder)
1 large carrot, sliced into ¼-inch rounds (omit for P2)
¼ cup good-quality chicken stock, or water
¼ cup extra virgin olive oil (omit for P2)
Coarse salt and freshly ground black pepper, to taste
1/8 tsp crushed red pepper flakes

Preheat the oven to 325. Cut the cabbage into 8 wedges, and trim away some of the woody core, leaving enough to hold each wedge intact. Arrange the wedges in a 9 x 13 baking dish. They may overlap a little, but you want them to lie in a single—if crowded—layer. If they don’t fit nicely into the dish, remove one wedge and set it aside for another use. Scatter the onion and carrot over the cabbage, and pour the stock and oil over the whole mess. Season with a couple pinches of coarse salt, a couple grinds of the pepper mill, and the red pepper flakes. Cover the dish tightly with foil, and slide it into the oven. Cook the vegetables for 1 hour; then remove the dish from the oven and gently turn the cabbage wedges. If the dish seems at all dry, add a couple tablespoons of water. Cover the dish, and return it to the oven to cook until the vegetables are very tender, about an hour more.

When the cabbage is completely tender, remove the foil over the baking dish, turn the oven up to 400 degrees, and continue cooking until the vegetables begin to brown lightly on their edges, another 15 or so minutes.

[debkeversole]

found some more recipes

Jennifer Anderson Duncan My PF Chang's sauce...mmm...mmm with chicken and lettuce wraps...hella good y'all!

2 T rice vinegar
1 1/2 T Liquid Aminos
1/2 t Sambal Oelek (Chili Paste)
1/2-3/4 Packet Sweetleaf/Truvia ( Stevia)

Mix well and dip away!

Judy Colleen Chicken Bouillon Base - Basic recipe from Jayme's Less of ME Blog

6 - 100 gms(3.5 ounce) ounces of chicken breast
8 cups of water
1/4 t garlic powder
1/4 t onion salt
1/4 t celery salt
1/4t poultry seasoning
1/4 black pepper
1 1/2 t sea salt

Combine ingredients in soup pot and cook until chicken is done.
Remove chicken and refrigerate or freeze in serving size freezer baggies to use at a later time.

Put 2 cups of broth in medium size container and put in refrigerator or freezer to use for soups or other dishes such as Tortilla Soup. You can also freeze broth in smaller amounts for use as a sauté for vegetables later on.
Judy Colleen Chicken-Asparagus Soup

2 cups of Chicken Bouillon Base(see above) or Chicken Bouillon of choice
100 gms of chicken breast (cooked )
6 Asparagus - cooked and chopped into bite size pieces

Heat broth. Cut up cooked chicken breast into small pieces. Add chicken and pieces of asparagus to broth and heat through.

If you have chicken and broth frozen or in the refrigerator, this can be ready in 5 minutes.

1 protein
1 vegetable

Crab Cakes
Ingredients:

crab meat
Melba toast (2)
parsley (1 teaspoon)
tarragon (1/2 teaspoon)
paprika (1/2 teaspoon)
lemon juice (1/2 teaspoon)
cayenne pepper (1/4 teaspoon)
pepper (1/4 teaspoon)

Instructions:
Grind melba toast into a powder and set aside. In a bowl combine crab meat and remaining ingredients. Mix, then form into patties. Coat each side of the patty with the melba toast powder. Put into a skillet over MED heat, for about 3 minutes each side (until slightly brown). Or you can use a George Forman grill.

[debkeversole]

Quote:
Ketchup

1 10 oz can Hunt's Tomato Sauce
2 T Onion Powder
1/2 t Salt or to taste
1 T Vinegar or to taste
1 t Paprika
1/4 t Cinnamon
2-3 packets of Stevia sweetener

Thoroughly mix and put in a plastic ketchup squeeze bottle, refrigerate. Yummy
Quote:
Cocktail Sauce

1/8 C Ketchup (from recipe above)
1/2 t Horseradish
Lemon Juice to taste

Mix & enjoy
Quote:
Taco Seasoning

4 T Chili Powder
1 T Garlic Powder
1 T Onion Powder
1 T Crushed Red Pepper Flakes or less to taste
1 T Dried Oregano
2 T Paprika
6 T Ground Cumin
1 T Sea Salt
1 T Black Pepper

Mix well and store in small jar.
Quote:
Emeril's Essence

2 1/2 T Paprika
1 T Sea Salt
2 T Garlic Powder
1 T Onion Powder
1 T Black Pepper
1 T Cayenne
1 T Oregano
1 T Thyme

Mix well and store in shaker jar. Season to taste.

found more

[metqa]

This makes a sort of finger sandwich type "white bread", y'know the kind where you cut off the crust and flatten the bread with a rolling pin?

Anyway
4 egg whites ( you can use fresh or you can use powdered egg whites for less waste)
a pinch of salt
1/8t cream of tartar -or- a teaspoon of vinegar -or- 1/8 teaspoon xanthan gum

Tools:
Large clean bowl
Hand mixer with whisk attachment
Silicon Spatula/scoop
Large jelly roll or cookie sheet
Parchment Paper
Oven set to 350 Degrees

Direction:
Beat egg whites on low with a pinch of salt till fluffy.
Add stabilizer ( Cream of tartar or vinegar, and xanthan gum if you have it)
Beat on the highest speed until the whites are so stiff that you can hold the bowl upside down and they don't slide.
Scoop a mound on the the parchment lined baking sheet and flatten to about an inch. Shape to your preference(circle, square, rectangle, etc)
Bake for 10 minutes. They will deflate and become flat.
Peel from parchment paper and use like a thin slice of white bread

because of the ingredient list it could be made for P2 as long as you follow the non-food combining rules. you could use 3 whites to make two large slices and cook the whole egg and have an egg sandwich.

If you are adventuresome and are adding protein, I suppose you could make a sandwich with one of the other meats, but I didn't recommend it on P2.

They are really floppy and soft but can easily hold a few veggies and some deli sliced meat and cheese. It makes a nice (flat) Nut butter and Jam sandwich, either two slice or open face.

[metqa]

Since I prefer to eat my cucumbers rather than drink them, I never found myself going through the trouble of cutting one up just to dunk in water.

However, upon making a cucumber dish that works better without the seedy center, I discovered a non wasteful way to enjoy Refreshing Cucumber water.

1 Large Cucumber
a couple drops of lemon
A bowl, or a measuring cup with a pouring spout
A spoon
Fresh Filtered Water
A fridge
small strainer
Drinking Glass
sweetener if you desire, I used none cause I wanted water.

Cut your cucumber in half lengthwise. Using a spoon scoop down the center of the cucumber removing the seeds and pulp into the bowl or measuring cup. Repeat for the second half of course. Break up the pulp a bit and pour fresh water to cover, about a cup or two. and stir to distribute . Refrigerate till chilled. Place the strainer over a cup or bowl and pour the water through, holding back the seeds and pulp. Add a couple drops of lemon juice.

Serve and enjoy! It's a nice milky light green color, and very mild but refreshing taste. I've heard you could sweeten it but I wanted a beverage that didn't leave me thirsty like plain water or a sweetened bev does.

Use the pulp to feed your worms, compost or garden. They might grow more cucumbers if you throw them outside!

[debkeversole]

good spice blend recipe

McCormick Rotisserie Chicken Clone (found online)

1t salt
2t paprika
1t onion powder
1t thyme
1t white pepper (can use black, just add it to pepper below)
1/2t garlic powder
1/2t black pepper
1/4t cayenne pepper

[debkeversole]

Almond Macaroons

4 egg whites
8 tsp. powdered skim milk
1 tsp. vanilla extract
1 tsp. almond extract
1 tsp. liquid artificial sweetener
Cinnamon to taste

Beat egg white until stiff. Add skim milk powder. Mix well. Add extracts and sugar substitute. Drop cookies by spoonfuls onto cookie sheet. Bake at 275 degrees for 45 minutes. Remove from cookie sheet and dust with cinnamon.
Makes about 2 dozen

[dawnyama]

Summer BLT Spread

Summer BLT spread

1/2 cup cooked crumbled bacon (6 slices)
1 cup sour cream
1 cup mayo
3 plum tomatoes, seeded and chopped about 1 cup or so (I used what came from the garden--have no idea what type of tomatoes)

Mix sour cream, mayo and crumbled bacon and tomatoes in a bowl. Cover and refrigerate at least an hour to blend flavors.

The recipe says to serve with Town House crackers, but in P3 I will be using cucumber slices and pork rinds. So far I have just tasted with a spoon and Yum-O!!!

[hcground1]

So, I thought I'd post this recipe for really yummy (and super healthy) dinner I made tonight. It's so hearty and delish. The whole family loved it!!!

* 2 tablespoons olive oil
* 8 cloves garlic, crushed and minced
* 1 large onion, roughly chopped
* 1 small eggplant, cubed
* 1 lb lean ground turkey
* 1 small or 1/2 large head of cauliflower
* 4 large tomatoes, coarsely chopped, or 2 cans (14.5 ounces each) diced tomatoes
* 3 to 4 small zucchini, cut into 1/4-inch slices
* 1 teaspoon dried leaf basil
* 1/2 teaspoon dried leaf oregano
* 1/4 teaspoon dried leaf thyme
* 2 tablespoons dried parsley

Preparation:
In a large pot, heat olive oil over medium heat. Add garlic and onions and cook for a few minutes, till onions are getting soft. Add cauliflower and ground turkey and cook, stirring often, until turkey is mostly cooked through. Season with salt and pepper. Add eggplant; stir until coated with oil. Cover and cook for a few minutes, stirring occasionally to keep vegetables from sticking. Add tomatoes, zucchini, and herbs; mix well. Cover and cook over low heat about 15 minutes, or until eggplant is tender but not too soft. Season to taste, and enjoy!

[soontobesexy'ntx]

P2
Soonies "any flavor" salad dressing
any flavor vinegar (execpt basalmic it has sugar in it)
red wine, rice, ACV, plain ol white
anyn herb or seasoning (make sure it has NO sugar or starch fillers)
mix together chill for 1 hour to mix flavors
( I keep about 4 flavors in the fridge)
good for mariades, salads, ect

[wishbone]

I love wf pancake syrup...so...this is what I came up with..

Pour a small amt into a small custard dish
Add spicy brown mustard (or plain) to taste.
Stir well.

It does not take a lot of mustard for this. I have enen added some razz davinci to make a dressing. YUMMY!!!

[wishbone]

Again...the wf pancake syrup is very versatile.
I put the mustard in it and use it for dressing AND dip. Great on chicken...even good to dip apples in. The razzberry gives it a whole new dipping dimension!!!