Simeon's Protocol Recipes Only

[Emi]

Anyone know the conversion of xylitol to powder stevia?!?!?

[Mad_V]

100 gm lamb backstrap (substitute beef fillet if you want)
Juice of 1/4 to 1/2 lime
1/2 clove garlic (grated or finely chopped)
1/2 to 1 chilli pepper (use as much ar as little to suit your palate)
3/4 teaspoon dijon mustard
1 sprig fresh rosemary leaves finely chopped
Salt and pepper to taste

Finely slice the lamb, laying each slice flat on a dinner plate. I try to slice to the similar thickness to a slice of ham or salami (if not finer).
100 gm can make up to 20-25 slices

if you dont trust your knife skills, you can wrap the lamb in cling film and place in the freezer for 15-20 mins or until firm (BUT NOT FROZEN). Remove from freezer, remove cling film and the meat should be quite firm and easier to slice (you might be able to use a mandoline at this stage

Add salt and pepper to the meat to taste.
If meat has been placed in the freezer allow it to fully thaw

Combine the other ingredients (except Salt and pepper) and drizzle over the meat.

Leave for 5 mins.

Enjoy - i use a dessert fork to pick up each piece individually, and take my time enjoying this. I tend to eat with 6- 7 grilled asparagus spears as my vegetable option

It's not necessarily as filling a meal as say the Chillis etc, but its easy, simple and fresh - perfect for summer lunches.
You can always make more for your friends to enjoy with you.

[emel]

Soonie, here's a hot and sour soup.

Cut a half a lemon into wedges, rind and all, and boil in a cup of water til it starts to fall apart. Scrape the remaining pulp out (I guess it's personal preference as to whether you leave the rind in the pot at this point)...

Then add:
your chicken. diced
a cup of chicken broth
4 T ACV
4 T Bragg's liquid aminos
1 crushed and minced garlic clove
2 T minced onion
cayenne to taste
pinch chili powder
salt and pepper
stevia to taste

Simmer till done.

Says you can add the juice from an orange and/or your veggie choice to the soup, too.

[soontobesexy'ntx]

thank you

P2 legal hot "friendship" tea
1jar unsweet instant tea (no lemon or anythng)
4 pkg regular orange kool-aid
2 pkg regular Lemonaid kool-aid
2-3 TBSP cinnamon
2-3 TBSP nutmeg
Artifical Sweetner of choice to equal 4 cups sugar
mix well
add 2 large spoonfuls to a cup of hot water


I have used "Crystal light" instead of kool-aid just cut back on the amount of "sugar" used
makes a large jar of instant hot tea

[metqa]

This is NOT Simeon's approved. Simeon's does not advocate using any added fat
This is not a recipe, but a suggestion for people considering using Coconut oil During P2


1. Get MCT Oil ( It is refined and contains no Long Chain Fatty acids)
2. Get McCormick's Imitation Butter Flavoring.
3. Combine to make a butter flavored oil that you can use to cook with.

I don't have measurements.
Flavor to taste. Add a bit of salt while cooking.
Do not take MCT on an empty stomach.
1 teaspoon is about equivalent in calories to about 2 grissini, around 45 cal

Keto Butta was a product on the market that was a butter flavored oil to help low carbers with appetite and to help stay in ketosis. It was MCT oil and butter flavor.

I think this would be more acceptable on P2 than plain Coconut oil since natural coconut oil does have a good amount of LCFA and we don't want to add Long chain fats to the VLCD diet part of P2.

[emel]

Sushi craving buster:

You'll need:
-savoy cabbage
-a seafood protein (shrimp, fish, or crab)
-a peeled sectioned-up orange OR a thinly sliced apple.
-lemon juice, Braggs aminos or soy sauce, sweetner, (and dried ginger and/or wasabi, optional)

Dipping sauce:
1-2 Tbl braggs, 1-2 Tbl lemon with couple drops stevia and 1/4 tsp wasabi and/or dried ginger.

Wrappers:
remove the thicker stem parts from savoy cabbage leaves and cut the leaves into dorito-sized pieces. Steam or poach till they turn bright green, then plop them into cool water.

Cook your protein, slice up your fruit, and grab your chopsticks.
You can wrap bites up in savoy and dip, or just dip each thing individually.

P3: use crab and add avocado, julienned cukes, and plain omelet slivers for a california roll alternative.

[soontobesexy'ntx]

this is a repeat from the Simmons weekly thread
stir fry Soonie style
take your portion of protein
place in non-stick skillet (deep)
add onion powder,dried celery,red pepper flakes
fry meat
add shreaded cabbage,bullioncube and water or stock
bring to a boil put on lid turn down to simmer
simmer to desired doneness

[wishbone]

Fire Roasted Tomato Soup P2 Friendly

--------------------------------------------------------------------------------

I found this recipee when I was checking out some blogs. The blog is callled 24/7 Low Carb Diner. I will paste it here and comment at the end.


Fire Roasted Tomato Soup

1 14.5 oz. can fire roasted tomatoes
2 cups chicken or vegetable broth (Water is fine too, just add some salt)
1/2 teaspoon garlic powder
1/2 teaspoon herb mixture (Mrs. Dash, Italian Seasoning, Grill mixture, etc.)
1/2 teaspoon lemon juice
sweetener equivalent to 1 teaspoon sugar
1/2 teaspoon liquid smoke

Heat all ingredients and simmer for at least ten minutes. Puree with an immersion blender, leaving a few chinks. Adjust salt and pepper to taste and serve. 2 servings

This would be an excellent first course, and is great for a light lunch. The smoke flavor of the fire roasted tomatoes combined with the liquid smoke really adds a gourmet taste. The touch of sweetness adds depth as well, but you could leave it out and still have a great soup.

Look among your freezer favorites for proteins to go well. Meatballs would be excellent, as was my hickory chicken patty. Forgoing the cheese and cream base makes this a low calorie meal too, so what's not to love?


Comments...You would definately have to call this 4 servings. I used 1/2 tsp liquid smoke, and thought it was a little strong. Next time, and there will definately be a next time, I will cut back to 1/4. You can always add more. I also did not add any sweetener. Next time I will.


JAN

[averyjenn]

P2 Spicy Shrimp

Pour water into fry pan
Add few shakes of mustard powder
Mrs. Dash lemon pepper mix (no starch or sugar)
Sprinkling of dried minced onion
Clove of garlic
One shallot
Few shakes of Frank's hot sauce

Simmer and add in shrimp. Yummo.

[averyjenn]

Originally Posted by averyjenn

P2 Spicy Shrimp

Pour water into fry pan
Add few shakes of mustard powder
Mrs. Dash lemon pepper mix (no starch or sugar)
Sprinkling of dried minced onion
Clove of garlic
One shallot
Few shakes of Frank's hot sauce

Simmer and add in shrimp. Yummo.

Was hungry for this again and wanted to try something different. I dumped a can of crushed tomatoes in as well and considered that my veggie for dinner. It made like a soup out of this. If I had a hand blender, I would have pureed those tomatoes and maybe added in the milk allowance for the day but didn't.

[soontobesexy'ntx]

Beef and onion "french onion soup"
in crock pot ( I my crock pot while on P2)
put 5 servings of beef
2-3 LARGE onions chopped (you want bites of onion)
4-5 beef bullion cubes
fill pot with water
cook on high 6-8 hours til meat and veggies are done
cool in fridge, skim off any fat, seperatate into 5 tupperware bowls for
to-go- lunches
if you want to have your meat, veggies and fruit all in one serving
add a can of stewed tomatoes, Rotel or Salsa

[ASHLEY2HAWAII]

Apricot glazed chicken

1 serving
3 chicken tenderloins
2 tablespoons Walden farms apricot spread
¼ cup chicken broth
Salt and pepper and onion powder
1/8 teaspoon dried parsley

Season chicken and sauté in a dry skillet for a few minutes remove from skillet and deglaze pan with chicken broth and add the apricot spread. Return chicken to sauce.
This great served over spinach or with asparagus.

[halleyscomet]

Italian Wedding Soup
(serves 2)

100G lean ground beef (ground grass fed Filet i best)
2 servings of Grissini or melba toasd - finely ground in food processor
Parsley, garlic powder, onion powder, sea salt, pepper.. to season
Mix everything together - you can add chicken stock, water, or egg* to make a thick paste. I measure level teaspoons and roll into balls, i get about 24 mini meatballs.

Eggs - if you can tolerate eggs as a source of protein.. use 100g equivalent whole eggs/egg whites and whip together.. you can use some for your meatballs.

Heat about 1/2 to 1 cup chicken stock in a shallow pan, add your mini meatballs - just barely simmer and cover with a lid- only use enough stock to come 1/2 way up your meatballs.. kinda steaming them for about 30 minutes... keep an eye on them so they don't fall apart.

in another pot put chicken stock (i always use homemade that I have in the freezer - we raise our own chickens) - enough for 2 large bowls (maybe 6 cups? 2 servings of 3 cups? I don't really measure)

Thaw frozen spinach (or other greens - or you may use fresh by steaming) then press hard to remove all the green water you can (a potato ricer works great), add to the chicken stock (not with meatballs)

remove meatballs from the stock and drain - the stock will contain any fat that cooked out of the meat so I usually discard (give to dog)...

Right before you are ready to eat.. heat your broth/spinach to almost boiling.. gently pour and stir the eggs into the broth - to make threads..

We add meatballs to our bowl to make the counting a little easier

each serving will have 1 serving of protein, 1/2 beef and 1/2 eggs, 1 grissini, 1 spinach.

[kj2010]

Does anyone know how I could make my grilled chicken taste like buffalo wings? lol I'm just thinking I might want that for superbowl sunday and won't feel like I want to cheat or anything.
What seasonings might I use do you think?

[soontobesexy'ntx]

Originally Posted by kj2010

Does anyone know how I could make my grilled chicken taste like buffalo wings? lol I'm just thinking I might want that for superbowl sunday and won't feel like I want to cheat or anything.
What seasonings might I use do you think?

not proticol but
slice breast into strips spray w/ butter PAM dip in tabasco and sprinkle w/ cajun seasonings then bake
or to stay OP buy some butter buds melt in water mix tabasco and cajun seasoning dip then bake

[emel]

Oopsie rolls work with Fage.

This could be P2 if you use eggs/eggwhites for the remainder of your protein serving.
It's clearly P3.

3 eggs
3 Tbl eggbeaters whites (or an eggwhite)
3 Tbl Fage (I used fat free, but full fat works for P3)
1/4 tsp cream of tartar
seasonings to taste. I used 7 drops stevia, tsp parsley, 1/2 tsp onion powder, and a little sea salt.

Separate eggs. Whisk all whites to foamy, add cream of tartar and beat till stiff.
In separate bowl, mix yolks, fage, and seasonings. Gently fold mixtures together, being careful to encorporate the yolk that will seep to the bottom of the bowl.

Dollop onto pan-sprayed cookie sheet, or use parchment paper.
Make 12 dollops, flatten them just a little. Bake 300 degrees about 15-20 min. Cool, remove from pan, store in plastic or paper bag.

Total recipe is 3 egg portions and 4 days worth of milk for P2
(fage has less fluid than milk).

Each roll is 1/12 of the batch, or 1/4 whole egg, a trace of eggwhite, and 1/3 of your milk portion. You could eat a whole egg and two whites with it. Strict Protocol folks could scramble an egg and two whites and feed 1/4 of it to the dog.

You could make 24 small dollops and use for a tiny little egg sandwich.

[soontobesexy'ntx]

Chicken tomato soup
4 servings frozen chicken breast
1 onion chopped fine
2-4 chicken flavored bullion cubes
1 jar SF salsa or 2 cans Rotel tomatoes

chop onion place in bottom of crockpot
place frozen chicken breast on onion
add crushed bullion cubes on top of chicken
pour in jar of salsa or 1 can rotel and 1 DRAINED can of rotel
cook on high 4 hours or on low ovenight
after cooking take out breast, shread, add back to pot
stir well
if not in P2 you can serve over LC noodles or rice

[soontobesexy'ntx]

Originally Posted by soontobesexy'ntx

Chicken tomato soup
4 servings frozen chicken breast
1 onion chopped fine
2-4 chicken flavored bullion cubes
1 jar SF salsa or 2 cans Rotel tomatoes

chop onion place in bottom of crockpot
place frozen chicken breast on onion
add crushed bullion cubes on top of chicken
pour in jar of salsa or 1 can rotel and 1 DRAINED can of rotel
cook on high 4 hours or on low ovenight
after cooking take out breast, shread, add back to pot
stir well
if not in P2 you can serve over LC noodles or rice

you can do the same w/ beef or fish
when in P2 I live on "whatever and tomato soup
(I have to "brown bag" 2 meals a day)

[kj2010]

P3 -tomato brushetta-type dip:
I use the large container of the grape tomatos but you can use the smaller one if you are making a smaller batch-

cut tomatos all in halves (for the really big ones i quarter them)

handful of basil leave cut into small pieces

2-3 pinches salt (i use the kosher salt cause i like the chunks!)

2-4 cloves garlic (i like garlic so i use 4 good size cloves) either pureed or through the garlic press

1-1 1/2 cup feta cheese

3-4 tsps olive oil.

It's really yummy to eat with cucumbers!!!

[dawnyama]

Phase 2 Smoothie


3 oz raw spinach
5 oz frozen strawberries
3 oz low fat cottage cheese
1 tbsp Hershey’s unsweetened cocoa
2 pkg sweet n low
Water

Total of 150 Calories -
You could make two of these a day and still have room for at least ONE meal!!! This smoothie twice has almost the amount of protein as the recommended amount of chicken (3.5 oz)!!!

[halebop]

This isn't really a recipe and it's so simple..but it was so delicious I figured I'd share. I can't wait to have it again tonight!

Orange Roughy filet

I bought the fish frozen in the bag where each filet is individually frozen so you can take out 1 at a time.

I took 1 filet out of the freezer when I came home from work and put it inside a ziploc back of tepid water to defrost. It took about 20 minutes.

From there I put it in a non-stick frying pan over medium heat. The sprinkled dill on top and a pinch of Old Bay Seasoning. I cooked for 2 minutes, flipped it over, cooked 2 more minutes, flipped it again. Then I squeezed the juice of 1/2 a lemon on top and cooked 2 more minutes.

That's eat. It was so so yummy!

[metqa]

Y'know I'm sure someone has done this but I'm not sure so just in case, it's so simple

Chicken Breast
Franks Red Hot wing Sauce
Xanthan gum 1/8 teaspoon
Splash of Butter Flavored extract

Take your portion of chicken breast and cut into bite size strips. Seriously I just used some scissors.

Add some Franks Sauce and a splash of Butter Flavor extract to a large non stick skillet on medium low. when it starts to bubble add the chicken. Then sprinkle the xanthan gum all over the chicken and the sauce.

Turn heat up to medium high ( or as high as your non stick skillet permits) and take a silicon splatula or one that can scrape up sauce very well, and start to scrape, stir, spread, scrape, stir, spread. You are trying to heat up the sauce till it evaporates and gets sticky, without scorching it. So scrape it up, stir it onto the chicken, then spread it out to increase surface area, let it heat some more then scrape it before it burns, repeat till most of the sauce is sticking to the chicken instead of the pan. the xanthan gum helps with that. Turn heat off and Dump chicken onto plate and take whatever veggie you have lying about and toss into the skillet and stir to pick up any sauce left sticking in the pan.

It was just like hot wings without the bones and the gnawing on gristly ends.

[soontobesexy'ntx]

beef (or whatever meat) and celery soup
2 onions diced fine (or a couple of spoonfuls dried minced onion)
you want it very fine in this recipe its a herb not the veggie
1 whole head celery cleaned and chopped
2-3 lbs of meat
woostershire sauce or soy sauce and seasoning to taste
3-4 bullion cubes and water or broth to fill pot
saute' meat onion, celery til done (if using fish just saute' the veggies in a little broth saving fish for last)
add woostershire sauce or soy sauce
and seasonings (I like italian herb or Montreal steak seasoning)
S&P to taste
add broth and bring to a boil (add fish here)
turn down heat and simmer 1 hour
makes a LARGE soup pot full
cool in fridge skim off the small amount of fat

[Izzysdream]

Originally Posted by metqa

Y'know I'm sure someone has done this but I'm not sure so just in case, it's so simple

Chicken Breast
Franks Red Hot wing Sauce
Xanthan gum 1/8 teaspoon
Splash of Butter Flavored extract

Take your portion of chicken breast and cut into bite size strips. Seriously I just used some scissors.

Add some Franks Sauce and a splash of Butter Flavor extract to a large non stick skillet on medium low. when it starts to bubble add the chicken. Then sprinkle the xanthan gum all over the chicken and the sauce.

Turn heat up to medium high ( or as high as your non stick skillet permits) and take a silicon splatula or one that can scrape up sauce very well, and start to scrape, stir, spread, scrape, stir, spread. You are trying to heat up the sauce till it evaporates and gets sticky, without scorching it. So scrape it up, stir it onto the chicken, then spread it out to increase surface area, let it heat some more then scrape it before it burns, repeat till most of the sauce is sticking to the chicken instead of the pan. the xanthan gum helps with that. Turn heat off and Dump chicken onto plate and take whatever veggie you have lying about and toss into the skillet and stir to pick up any sauce left sticking in the pan.

It was just like hot wings without the bones and the gnawing on gristly ends.

I tried this yesterday, made a big wrap with lettuce. It was heaven after eating boiled shrimp for almost a week! I don't even like hot foods. LOL
Brought some for lunch today!

[emel]

Okay, here's my new "oops" recipe.
P3 or rogue P2.

I made the flax foccacia:
* 2 cups flax seed meal
* 1 Tablespoon baking powder
* 1 teaspoon salt
* 1-2 Tablespoons sugar equivalent from artificial sweetener
* 5 beaten eggs
* 1/2 cup water
* 1/3 cup oil

Mix dry ingred, mix wet ingred, combine. Let sit 2-3 min to thicken. Bake on pan-sprayed parchment paper 350 for 20 min

I did not like it, but I hated to throw out all that flax. So. I crumbled up 1/2 recipe's worth and let it dry out a little. Then I made oospie batter with a touch extra sweetner and folded in the chunks of flax bread. Let it sit about 5 min to soak in.... like you do with bread pudding.

So that gave me the idea to turn it into bread pudding, so I added a lot of cinnamon and extra sweetner, about 1/4 of an apple diced fine and slightly nuked to soften, and some vanilla to half a batch.

I mounded it up into rectangles, one plain and one cinnamony.
Baked at 325 for about 25 min
The bread is good. The cinnamon thingie is awesome. The texture of both is better than either flax bread or oopsies, imo.

For my next experiment with it, I'll back down off the salt in the flax bread. WAY too salty for me.

[Tylar_Connar]

P2
Grillin' Zucchini :

3 1/2 ounces zucchini
1 t sea salt
1 t pepper
...1 t lemon juice

Directions:
Cut zucchini into thin slices, place a grilling pan over medium heat,
place zucchini slice on pan add salt, pepper, and lemon juice. Cook
until tender.

[Tylar_Connar]

P2

Grilled Onions

1 whole sweet onion
Sea salt

...Directions:
Slice sweet onion and place on preheated George Foreman grill.
Sprinkle with sea salt. Grill 4-5 min. until tender and juicy. (Grill
with your meat to flavor both the meat & the onion.)

[Tylar_Connar]

P2

Strawberry Popsicle's

Strawberries
Water
Stevia
...
Directions:
Using a hand chopper, chop up the strawberries as fine as you'd like (chopped with my Pampered Chef Chopper on a plastic plate with a lip instead of a cutting board to catch the juices). Put into a bowl and add water and stevia. I let it sit for about 30 minutes to get it really juicy. Spoon into popsicle forms. I used the ones from Tupperware and got about 7 popsicles.
Freeze!

[Tylar_Connar]

P2

Garlic Broccoli

Broccoli (amount allowed)
1/2 cup of water
1/2 freshly squeeze lemon
......4 garlic cloves, sliced thin
salt
Pinch of dried crushed red peppers

Directions:
1. On the stove, preheat large skillet on medium high. When skillet is hot, add
broccoli and water, cover and cook until the broccoli is tender and the water
is all nearly evaporated, about 9-10 minutes. If all the water has evaporated,
add 1/8 cup more water.
2. Turn down heat to med-low and add garlic slices and dried crushed red
peppers, stir and let cook for 3 minutes.
3. Season with salt and pepper. Add lemon juice and stir. Serve

[awlass]

Almost Grandma's Apple Crisp

1 Apple, thin sliced
Cinnamon
1 Cap full imitation vanilla
2 Cap fulls SF coconut syrup
1 melba/grissino/4 Saltines/wasa... you get the idea... chopped
WF Marshmallow & Caramel dip, mixed (optional... its the only way I can eat the caramel)

Toss apple slices in cinnamon (I use A LOT!).
Drizzle with liquids.
Microwave for 2.5 minutes.
Top with chopped crackers.
Drizzle with the caramel mixture.

Yummy Yummy!!