Crack The Fat Loss Code - Recipes

[Vladis]

From Eat Clean Magazine, Jan/Feb 2009

Try to use small zucchini. They tend to hold their shape better when roasted.

Olive oil cooking spray
4 small zucchini, trimmed and cut into 3 x 3/4 inch "fries"
1/4 tsp sea salt or coarse kosher salt
freshly ground black pepper, to taste
1 TBSP extra-virgin olive oil
2 TBSP Parmigiana-Reggiano cheese, finely grated

Preheat oven to 450. Line a rimmed baking sheet with foil and coat with cooking spray.

In a large bawl, combine zucchini, salt, pepper and oil. Toss to coat.

Arrange zucchini on prepared baking sheet in a single layer and roast, tossing once halfway thru cooking, for 18-20 minutes or until tender and lightly browned. Transfer to plate, sprinkle with cheese and serve.

Per 1 cup:
cal 60, fat 4g, sat. fat 1 g, carbs 4g, fiber 1g, sugar 3g, protein 2 g, sodium 130 mg.

[pushing 40]

These recipes are on this forum somewhere and I don't know who to credit - Sorry. I have tweaked a bit but these work well for me and were delicious.

Coconut Bark

Put a metal pan in the freeze to get really cold (10 min) line with foil. I found using a silicone pan with sections to be a nice way to make portions and no foil needed - freeze first though.

Melt 4 T coconut oil add
1 T unsweetened cocoa - either regular or dark YUM
1 T DaVinci's unsweetened vanilla or 1/4 teaspoon sweetener

Still pour in pan let set-up for 10 minutes in freezer. ENJOY!

*Others have added peanut butter (Kelley) shredded coconut, or nuts.



Pudding

Blend in Magic Bullet 2 eggs, 1 T unsweetened DaVinci's vanilla (or sweetener of choice), 2 T of unsweetened chocolate syrup (I use Hershey's).

Melt 2 T Coconut Oil in microwave add to Bullet and Blend for a few seconds. Pour into micro safe bowl. Microwave for 30 seconds, stir and then microwave for another 30 seconds stopping every 8 seconds to stir, otherwise the egg will cook and will be less like pudding. Eat right away, maybe a little soupy but really good or can put in the fridge for a few minutes to let set up some. I like it hot so I never did this.


Warm Chocolate Egg Cream

I never made this one, the pudding was so good I would always wait until the night to have that treat but this looks good too.

6-8 oz unsweetened chocolate Almond mild
1-2 oz HWC
1 T cocoa powder, stir really well
1 T coconut oil
1 T Chocolate DaVinci's (or any flavor that sound good)
small sprinkle from Splenda Quick Pack
2 eggs (warm them in a bowl of hot water for a few minutes)

Nuke the first 6 ingredients until warm to your liking. Zap it in the blender. Add the warmed eggs and (quickly, before the eggs start to cook) Zap it again.


Enjoy. Let me know what you think.

[MercyMe!]

2 cups pumpkin
1 1/2 lbs. ground turkey
2 - 4 small, sweet peppers, previously roasted on grill
2 slices of yellow onion, chopped medium
2 cubes chicken boullion (one chick/tomato, one plain chick)
1/2 c. 1/2 & 1/2
Curry powder, Sea Salt

Okay...don't shoot me. I'm not much of a 'recipe cook', I tend to throw things together so bear with me.

In heavy bottom stockpot, heated, saute the onion and chopped peppers in a couple of T. EVOO till the onions begin to become translucent.

Add ground turkey and saute till thoroughly cooked but definitely not dry.

Add some water~perhaps 4 - 6 c., 3 - 6 T. curry powder, boullion cubes and two cups of pumpkin. (Don't fret about the water...just add enough to make it soupy to your liking). Let it simmer for 1/2 hour or so. Don't boil when you have ground meat, just simmer.

Add sea salt and more curry powder to taste and the 1/2 & 1/2. If you add more curry, let it simmer a little longer. Serve over rice, or with bread, or even with a dash of cheese on top.

The previously grilled/roasted peppers really create the tapestry of flavor, so try not to skip that step...save some from last night's barbecue!

[Stacey222]

Asparagus Artichoke Mushroom Chicken in White Wine Sauce
YIELD: Serves 2
Per portion:
GI: 0
GL: 0

Calories: 254; Carbohydrates: 18g; Fiber: 8g; Protein: 35g; Fat: 13g; Saturated Fats: 4g; Sodium: 258mg.

INGREDIENTS:
• 2 Fresh boneless Chicken Breasts
• 1 can Artichoke Hearts, rinsed and drained (about 8.5 ounces)
• 1 Small Sweet Onion – chopped
• 1 Tbsp. Extra Virgin Olive Oil
• 1 cup Mushrooms – sliced
• 8 medium asparagus spears, rinsed
• 3 Tbsp. Dry White Wine
• 2 Tbsp. Minced Garlic
• 2-3 Tbsp water, as needed
• 2 sprigs fresh parsley


PREPARATION:
1. Place Extra Virgin Olive Oil in medium size skillet. Add onion, White Wine and garlic. Cover with tight fitting lid and cook over low heat for 5 minutes.
2. Remove cover and stir, adding 2-3 Tbsp water as needed.
3. Rinse and add chicken breasts to skillet. Replace cover, and cook for 15 minutes.
4. Stir sauce and turn chicken breasts, spooning additional sauce over breasts and adding 2 Tbsp water again if needed to keep moist.
5. Add asparagus spears, artichoke hearts and mushrooms,
6. Replace cover, reduce heat to low, and continue cooking for an additional 15 minutes, or until chicken is tender.
7. Garnish with fresh parsley sprigs.
8. Serve hot,


Bon appetite!

[jkvetter]

Ingredients

* 2 pounds ground beef (or use shredded chicken)
* 1 cup diced onions
* 2 (15 1/2-ounce) cans pinto beans
* 1 (15 1/2-ounce) can pink kidney beans
* 1 (15 1/4-ounce) can whole kernel corn, drained
* 1 (14 1/2-ounce) can Mexican-style stewed tomatoes
* 1 (14 1/2-ounce) can diced tomatoes
* 1 (14 1/2-ounce) can tomatoes with chiles
* 2 (4 1/2-ounce) cans diced green chiles
* 1 (4.6-ounce) can black olives, drained and sliced, optional
* 1/2 cup green olives, sliced, optional
* 1 (1 1/4-ounce) package taco seasoning mix
* 1 (1-ounce) package ranch salad dressing mix
* Corn chips, for serving
* Sour cream, for garnish
* Grated cheese, for garnish
* Chopped green onions, for garnish
* Pickled jalapenos, for garnish
* 1 cup diced onions, for garnish

Directions

Brown the ground beef and onions in a large skillet; drain the excess fat, then transfer the browned beef and onions to a large slow cooker or a stockpot. Add the beans, corn, tomatoes, green chiles, black olives, green olives, taco seasoning, and ranch dressing mix, and cook in a slow cooker on low for 6 to 8 hours or simmer over low heat for about 1 hour in a pot on the stove. To serve, place a few corn chips in each bowl and ladle soup over them. Top with sour cream, cheese, green onions and jalapenos.

[Vladis]

1 pound broccoli (florets are best)
1 ripe avocado
2 TBSP extra virgin olive oil
2 TBSP fresh lemon juice
1 TBSP grainy prepared mustard

1. Trim and wash the broccoli, cut into bite-sized pieces. Steam until crunchy tender, let cool.

2. Peel and pit avocado, cut into small cubes. Fold avocado into broccoli.

3. Whist olive oil, lemon juice, and mustard until well mixed.

4. Toss the broccoli and avocado with the dressing.

Serves 4. Per serving: cal 177, fat 15 g (saturated 2 g), protein 4.6 g, cholesterol - o, fiber 4.8 g

[Leon49]

Thanks so much for all this great recipes. For about half a year I try to cook healthy and eat more vegetables and white meat. I think it's very important to preserve vitamins because many people just don't know how to cook healthily. Healthy food and a good training program are essential if you want to lose weight in the long run.

[gemini0604]

Southwest Chicken Salad with Creamy Green Chili Dressing
light meals


POINTS® Value: 4
Servings: 8
Preparation Time: 25 min
Cooking Time: 10 min
Level of Difficulty: Easy

The fresh, bold flavors in this entree salad are perfect for a luncheon. The creamy dressing is so good — double the amount for a dip later in the week.


Ingredients

1/2 cup(s) fresh lime juice
1 tbsp ground cumin (I substituted Taco seasoning)
1/4 cup(s) cilantro, fresh, chopped
2 large garlic clove(s), chopped
1 1/2 pound(s) uncooked boneless, skinless chicken breast
31 oz canned black beans, drained and rinsed
2 medium sweet red pepper(s), chopped
2 cup(s) cherry tomato(es), cut in half
6 medium scallion(s), sliced
2 head(s) romaine lettuce, sliced in 1/2-inch pieces
4 oz canned green chili peppers, drained and diced
1 cup(s) plain fat-free yogurt
1 tbsp cilantro, fresh
1 bunch(es) watercress, tough stems removed
1 tbsp fresh lemon juice
1 small garlic clove(s), peeled and left whole

Instructions
Combine lime juice, cumin, 1/4 cup of chopped cilantro and chopped garlic in a large resealable plastic bag. Add chicken, seal bag and shake to coat chicken. Allow to marinate for at least 15 minutes at room temperature or up to overnight in refrigerator.


Preheat broiler or grill to medium-high heat. Remove chicken from bag and discard marinade. Grill chicken until cooked through, about 4 to 5 minutes per side; set aside until ready to assemble salad.


In a large bowl, combine beans, red pepper, tomatoes and scallions. Divide lettuce among 8 small serving bowls or plates, and top each with equal amounts of bean mixture.


To make dressing, combine remaining ingredients in a blender or food processor; blend until smooth, about 3 to 4 minutes.


Slice cooled chicken on the diagonal and divide among salads. Drizzle each serving with about 1/4 cup of dressing. Yields 1 salad per serving.
Notes
This recipe can easily be halved but you still may want to make the entire amount of dressing for use at a later time.

*****Cilantro, to me, is strong. The next time I make this I will use half as much. You could also skip making the dressing (it is good!) and just use premade Ranch or Southwest Ranch.

[McSurf]

Protein French Toast
4 slices Ez bread
2 whole eggs 3 whites
1 scoop vanilla whey protein powder
4 Tablespoons ground Flax Seed
Cinnamon

Mix the eggs, protein powder and Flax with a whisk (it will be stiff), then add a little water gradually while whisking until you have a smooth thin batter, but not runny. Dip bread in on both sides and place on a sprayed w/olive oil griddle or skillet. Sprinkle the cinnamon on top. Flip over after lightly brown and then serve w/sugar free syrup or jelly. Usually one piece fills nicely and you can bag and freeze the remaining ones for a quick breakfast.

[jkvetter]

Roasted Acorn Squash with Chile Vinaigrette

Ingredients:

* 2 (1 1/2 - to 1 3/4-lb) acorn squash
* 1/2 teaspoon black pepper
* 1 teaspoon salt
* 6 tablespoons olive oil
* 1 garlic clove
* 1 1/2 tablespoons fresh lime juice, or to taste
* 1 to 2 teaspoons finely chopped fresh hot red chile,
including seeds
* 2 tablespoons chopped fresh cilantro

To Prepare:

Put oven racks in upper and lower thirds of oven and preheat oven to 450F. Halve squash lengthwise, then cut off and discard stem ends. Scoop out seeds and cut squash lengthwise into 3/4-inch-wide wedges. Toss squash with black pepper, 3/4 teaspoon salt, and 2 tablespoons oil in a bowl, then arrange, cut sides down, in 2 large shallow baking pans. Roast squash, switching position of pans halfway through roasting, until squash is tender and undersides of wedges are golden brown, 25 to 35 minutes.

While squash roasts, mince garlic and mash to a paste with remaining 1/4 teaspoon salt. Transfer paste to a small bowl and whisk in lime juice, chile (to taste), cilantro, and remaining 1/4 cup oil until combined. Transfer squash, browned sides up, to a platter and drizzle with vinaigrette.

[jkvetter]

Wild Rice Stuffed Acorn Squash

Ingredients:

* 7 cups water
* 2 cups wild rice (about 12 ounces)
* 3 small acorn squash (each about 10 to 12 ounces), cut
in half, seeded
* 2 tablespoons (1/4 stick) butter
* 2 cups finely chopped onions
* 2 teaspoons crumbled dried sage leaves
* 2 tablespoons fresh lemon juice
* 1/2 cup plus 3 tablespoons dried cranberries (about 3
1/2 ounces)
* 1/2 cup plus 3 tablespoons chopped toasted hazelnuts
(about 3 ounces)
* 1/4 cup chopped fresh parsley

To Prepare:

Bring 7 cups water and rice to boil in heavy large saucepan.
Reduce heat; cover and simmer until rice is tender, about 1 hour. Drain. Transfer rice to large bowl.

Preheat oven to 375°F. Oil baking sheet. Place squash, cut side down, on sheet. Bake until tender, about 40 minutes. (Or you can steam till fork tender). Cool. Using spoon, scoop out pulp from squash, leaving 1/4-inch-thick shell; reserve shells. Transfer pulp to medium bowl. Reduce oven temperature to 350°F.

Melt butter in large nonstick skillet over medium heat. Add onions; sauté until very tender, about 15 minutes. Add sage; stir 2 minutes. Add rice, squash pulp and lemon juice; stir until mixed, breaking up squash pulp into smaller pieces. Mix in 1/2 cup cranberries, 1/2 cup hazelnuts and parsley. Season with salt and pepper.

Divide rice mixture among reserved squash shells. Place in roasting pan. (Can be made 6 hours ahead. Cover and chill.)

Bake squash until filling is heated through, about 25 minutes. Sprinkle with remaining 3 tablespoons cranberries and 3 tablespoons hazelnuts.

[ScarlettMW]

Hi, everyone:

I just joined this forum and am on Week 1 of Crack the Fat Loss. Please forgive me if I'm posting in the wrong place!

I just came up with some variations on the protein shake I thought I'd share:

DULCE DE LECHE COFFEE SHAKE
1 scoop vanilla EAS protein powder
1 pack Starbucks Italian Roast Via (use Columbia if you like your coffee less strong)
1 tsp DaVinci caramel syrup (less if you like it less sweet)
1 tsp DaVinci French vanilla syrup (less if you like it less sweet)
16 oz water
ice
Shake ingredients in a covered cup, or blend in a blender for a Frappuccino-like consistency.

BLACK-AND-WHITE COFFEE SHAKE
1 scoop chocolate EAS protein powder
1 pack Starbucks Italian Roast Via (use Columbia if you like your coffee less strong)
1 tbsp DaVinci French vanilla syrup
16 oz water
ice
Shake ingredients in a covered cup, or blend in a blender for a Frappuccino-like consistency.

[mcjful]

Originally Posted by ScarlettMW

Hi, everyone:

I just joined this forum and am on Week 1 of Crack the Fat Loss. Please forgive me if I'm posting in the wrong place!

I just came up with some variations on the protein shake I thought I'd share:

DULCE DE LECHE COFFEE SHAKE
1 scoop vanilla EAS protein powder
1 pack Starbucks Italian Roast Via (use Columbia if you like your coffee less strong)
1 tsp DaVinci caramel syrup (less if you like it less sweet)
1 tsp DaVinci French vanilla syrup (less if you like it less sweet)
16 oz water
ice
Shake ingredients in a covered cup, or blend in a blender for a Frappuccino-like consistency.

BLACK-AND-WHITE COFFEE SHAKE
1 scoop chocolate EAS protein powder
1 pack Starbucks Italian Roast Via (use Columbia if you like your coffee less strong)
1 tbsp DaVinci French vanilla syrup
16 oz water
ice
Shake ingredients in a covered cup, or blend in a blender for a Frappuccino-like consistency.

GREAT suggestions and they sound GOOD. We have an active "chatty " board here : WENDY CHANT CRACK THE FAT LOSS CODE FOR OCTOBER 12, 2009 Please come join us.

If you don't want to read it all we are presently on post #252.

Good Luck on your journey.

[penguinpower]

Here's a great shrimp recipe I tried for dinner tonight--yum! I think it is a food network recipe. Not sure if snowpeas are allowed during the first week, but they are really low carb. I'll be making this one again.

12 ounces snow peas
1 1/4 pounds medium shrimp, peeled and deveined
6 radishes, thinly sliced into half-moons
4 scallions, thinly sliced
1/3 cup rice vinegar
1 tablespoon canola oil
1 tablespoon toasted sesame oil
1 tablespoon grated fresh ginger
Salt
2 tablespoons toasted sesame seeds
Directions
Bring a large saucepan of water with a steamer basket to a boil. Put the snow peas in the basket, cover and cook for 2 minutes. Remove the basket and transfer the snow peas to a bowl of ice water to cool. Drain and pat dry.

Add the shrimp directly to the saucepan of water and return to a boil; cook for 2 minutes. Drain, then plunge the shrimp into a bowl of ice water to cool. Drain and pat dry.

Slice each shrimp in half lengthwise. Cut the snow peas diagonally into 1/2-inch pieces, discarding the ends. In a large bowl, toss the shrimp, snow peas, radishes and scallions.

In a small bowl, whisk the vinegar, both oils, the ginger and 1/2 teaspoon salt. Toss with the salad right before serving; top with sesame seeds.

Per serving: Calories 280; Fat 13 g (Sat. 1 g; Mono. 4 g; Poly. 3.5 g); Cholesterol 215 mg; Sodium 510 mg; Carbohydrate 7 g; Fiber 3 g; Protein 32 g

[jkvetter]

1 large zucchini in summer or 2 small zucchini in winter (at least in PA)
1/2 cup Tahini
2 Tablespoons Olive Oil
2 Tablespoons Lemon Juice
1 Teaspoon Salt
1 Teaspoon Cumin
1 Large Garlic Clove
Sprinkle of Paprika

Peel the zucchini until all the green skin is removed. This is very important! Not peeling the zucchini will make it chunky and green, not like hummus at all. Slice peeled zucchini into smaller pieces. Combine all ingredients except Paprika into food processor and blend until creamy and thick. If not desired consistency add a little bit of water while blending. Serve in a bowl or store Zucchini Hummus in a plastic container (I re-use a plastic store bought large hummus container) and sprinkle with paprika. Great garnishes or hummus variations can include other fresh or dried herbs, sun dried tomatoes, red peppers, a drizzle of olive oil, olives, or pine nuts.

[mcjful]

Sausage patties
1 lb. ground turkey (I use ground turkey breast and it is a little bit dryer)
onion flakes
1-2 tsp. sage
1-2 tsp. Italian seasoning
1/4 tsp. nutmeg
1/4 tsp. ground red pepper
salt, pepper
shape into small patties and panfry, they freeze well.
You can experiment with the amount of seasoning and even add others. I used more sage

[ScarlettMW]

Since it's starting to get cold outside, I thought it might be good to share some slow-cooker recipes here. Does anyone have any that might be Baseline- or Carb Up-appropriate? I'm going to start looking through my cookbooks this weekend to see what I can find...

[tdarden]

Originally Posted by ScarlettMW

Hi, everyone:

I just joined this forum and am on Week 1 of Crack the Fat Loss. Please forgive me if I'm posting in the wrong place!

I just came up with some variations on the protein shake I thought I'd share:

DULCE DE LECHE COFFEE SHAKE
1 scoop vanilla EAS protein powder
1 pack Starbucks Italian Roast Via (use Columbia if you like your coffee less strong)
1 tsp DaVinci caramel syrup (less if you like it less sweet)
1 tsp DaVinci French vanilla syrup (less if you like it less sweet)
16 oz water
ice
Shake ingredients in a covered cup, or blend in a blender for a Frappuccino-like consistency.

BLACK-AND-WHITE COFFEE SHAKE
1 scoop chocolate EAS protein powder
1 pack Starbucks Italian Roast Via (use Columbia if you like your coffee less strong)
1 tbsp DaVinci French vanilla syrup
16 oz water
ice
Shake ingredients in a covered cup, or blend in a blender for a Frappuccino-like consistency.

i am also starting on week one and just wanted to seek clarification - these shakes sound good to me but wouldn't the syrup have tons of sugar and carbs?
any area to find recipes that are for carb deplete stage only?

[McSurf]

EGG DROP SOUP
Ingredients:
1 can chicken broth or both from your own cooked chicken
1 egg, stirred
1/4 tsp chives or you can use parsley
1/8 tsp pepper
Optional: garlic powder to taste.

Heat the chicken broth with garlic powder to boiling. Pour egg into broth stirring to keep from getting lumpy. Sprinkle on the pepper and chives/ parsley.

Note: It will be thinner since cornstarch is not used.

1 Carb a serving.

[TJLO]

I can't find the full recipe on here. Does anyone have it to share? TIA

[TJLO]

Where can I find these in a store? I live in Atlanta so I hope I can get them locally and not have to continue ordering online as it costs more to ship than the syrup costs!

[mcjful]

Originally Posted by TJLO

I can't find the full recipe on here. Does anyone have it to share? TIA

Originally Posted by TJLO

Where can I find these in a store? I live in Atlanta so I hope I can get them locally and not have to continue ordering online as it costs more to ship than the syrup costs!

Could you tell me more about the sesame broccoli? I am not sure what you are referring to but I will find it if we have it.

Davinici's or Tordani by the coffee in grocery stores (walmart top shelf), whole foods, trader joes,sometimes Ross or Marshall's, health food stores.
Can order from Netrition.com our board sponser.

[mcjful]

Originally Posted by TJLO

I can't find the full recipe on here. Does anyone have it to share? TIA

Sesame Broccoli (from Wendy Chant Crack the Fat Loss Code)

1 tablespoon sesame seeds
1 tablespoon lemon juice
1 tablespoon soy sauce
1/2 teaspoon salt
1 - 10 ounce package frozen or 1 pound fresh broccoli, cooked and drained

Preheat oven to 350. Spread sesame seeds on cookie sheet, and heat in oven for 5-10 minutes or until brown. Combine lemon juice, soy sauce, salt, and sesame seeds in a small pan. Heat to boiling. Pour over broccoli, coating all spears.

Debbie in VA's adaption:
Adapting the sesame broccoli from the book--Toasted seeds in dry fry pan then took off heat, added stuff (had to use balsamic instead of soy.) No oil. Like candy so good. I just can't get over it! So much easier to toast in a dry fry pan. Stir constantly with spatula though because it darkens quickly at the end.

[ScarlettMW]

Originally Posted by tdarden

i am also starting on week one and just wanted to seek clarification - these shakes sound good to me but wouldn't the syrup have tons of sugar and carbs?
any area to find recipes that are for carb deplete stage only?

DaVinci sugar-free syrups are fine for deplete. Here's the breakdown:

Amount Per Serving
Calories 0.0
Total Fat 0.0 g
Saturated Fat 0.0 g
Polyunsaturated Fat 0.0 g
Monounsaturated Fat 0.0 g
Trans Fat 0.0 g
Cholesterol 0.0 mg
Sodium 10.0 mg
Total Carbohydrate 0.0 g
Sugars 0.0 g

I get mine from netrition.com, although I believe they're also available at Home Goods and places like TJ Maxx. Netrition has a flat fee for shipping--$4.95--and I generally receive my order within one business day.

[gemini0604]

1 small butternut squash, peeled, seeded and cut into cubes
Extra-virgin olive oil
Kosher salt
Freshly ground pepper
1/2 cup quinoa, rinsed
1 cup water
2 teaspoons fresh sage, minced
2 cloves garlic, minced
1/2 orange, juiced
Cumin, to taste

Preheat the oven to 400 degrees.

Mix the squash with a small amount of olive oil and season with salt and pepper. Toss to combine and spread onto a foil covered baking sheet. Bake for about 15 minutes, turn and bake for an additional 15 minutes until tender. Set aside to cool.

In a small saucepan, bring 1 cup lightly salted water and 1/2 cup quinoa to a boil. Reduce to a simmer, cover and cook until the liquid is absorbed, about 12-15 minutes.

In a separate saute pan heat a small amount of olive oil over medium heat. Add the garlic and sage and cook for 1 to 2 minutes until the garlic is soft, but not browned. Add the orange juice, cumin, and season with salt and pepper.

Toss the orange juice mixture with the quinoa. Add the butternut squash and toss to combine. Serve warm, garnished with sage leaves if desired.

[McSurf]

Originally Posted by TJLO

Where can I find these in a store? I live in Atlanta so I hope I can get them locally and not have to continue ordering online as it costs more to ship than the syrup costs!

Hi, TJLO! World Market has the syrups. Do you have one close? They carry a lot of the Sugar Free.