Recipes for Metabolism Miracle - Step 1

[Nell]

Ingredients:
•1 cup flax seed meal
•1/3 cup Parmesan cheese, grated
•1 and 1/2 teaspoon garlic powder
•1/2 teaspoon salt
•1/2 cup water
Preparation:
Heat oven to 400 F.

1) Mix all ingredients together.

2) Spoon onto sheet pan which is covered with a silicone mat or greased parchment paper.

3) Cover the mixture with a piece of parchment or waxed paper. Even out the mixture to about 1/8 inch. I find a straight edge, like a ruler, works well, though you can use a rolling pin or wine bottle too. The important thing is not to let it be too thin around the edges or that part will overcook before the center firms up. So after you spread it out, remove the paper and go around the edges with your finger and push the thin part inwards to even it up.

4) Bake until the center is no longer soft, about 15-18 minutes. If it starts to get more than a little brown around the edges, remove from oven. Let cool completely - it will continue to crisp up.

5) Break into pieces

[wisteria1956]

Oh, boy! Did I ever get my first attempt at a shake down pat! Puts Atkins to shame! The challenge was the base - didn't want to use soy milk, etc. because of the carbs. Silken Tofu was a great choice. Makes a generous 12+ oz. glass and adds up to 4 carbs.

4 oz. Silken tofu = 0 carbs and makes it smooth!
1/4 c Lite coconut milk = 1 carb
1 scoop plant-based vanilla protein powder = 3 carbs
2 heaping T cocoa - free
2 T natural peanut butter - free
2 tsp vanilla
1 T ground flax seed - free
handfull of ice

No splenda! Yippee!

[wisteria1956]

This one seems to be more popular with some than the one in our book:

Mock Mashed Potatoes

1 medium head cauliflower
1 tablespoon softened reduced fat cream cheese
¼ cup grated parmesan
1/8 teaspoon straight chicken base or bullion (may substitute 1/2 teaspoon salt)
1/8 teaspoon fresh ground black pepper

Set a stockpot of water to boil over high heat.

Clean and cut cauliflower into small pieces. Cook in boiling water for about 6 to 8 minutes or until well done. Strain well; do not let cool. Pat the cooked cauliflower, between several layers of paper towels, until they're completely dry.

Using a hand held blender or a food processor, puree the hot cooked cauliflower with the cream cheese, parmesan, chicken base and pepper until almost smooth.

Serve hot with whole butter pats and chives or with gravy just like real mashed potatoes!

[krissykay0583]

Easy Microwave Flax Crackers

You ladies talking about these sent me on a hunt for an easy recipe. These are so awesome with cheese, peanut butter, salsa anything you can think of. My toddlers call them cookies...lol.

2 tbs Flax
1 tbs parm
sprinkle of season salt
1 tbs water
1 tbs sesame seeds ( optional)


Form into a dough and seperate into whatever size/shape you like. Flatten them out and microwave for one minute... checking on them around the 20 second mark to make sure they aren't burning. Enjoy!
I didn't use the sesame and they were good without it, but sure it would add some extra flavor.

[hipchick]

This is from memory from Suzanne Somers 'Somersizing" so it may be off a little:

Zucchini - cut into 'french fry' size sticks
EVOO
Grated Parmesan cheese
Italian seasoning - optional

Mix the EVOO with the grated parm & seasoning in large bowl. Coat the zucchini sticks evenly with the EVOO & parm mixture (should look somewhat like battered sticks).

Spread in even layer on cookie sheet and bake in oven at about 350 degrees until the parm is golden brown & crispy.

[Barb F.]

This is pretty much the same as the Lemon Cheesecake Treat but enough to fill a pie shell. Adjust lemon extract and sweetener to taste.

16 oz. Whipped Philly Creamcheese
1 cup lite cream
2 t. lemon extract
14 drops EZ-Sweetz (liquid sucralose) I'm guessing 1/2 c. Splenda
Zest of 1 small lemon

Whip all together at high speed. Pour into cool piecrust and chill in fridge.

[Barb F.]

These require a specialty product but they're worth it! Really good. I don't use any sugar free syrup because most of those are sugar alcohols. Just drizzle with a little butter, cinnamon and splenda that's been melted together in the microwave. Recipe makes 3 good sized pancakes. (I smooth out the batter after putting on the griddle)

1 egg
3/4 scoop (Banana Nut) Lean Dessert Protein Shake mix
2 T flax meal
1/2 t baking powder
3 T (or more) 1/2&1/2
dash cinnamon
dash nutmeg

Dump it all in a small glass bowl or measuring cup. Whisk together until blended. Spray griddle and cook on medium/high heat as you would any pancakes.These are a 5x5.

[lsnitker]

1 tbls butter (melted)
1/2 medium onion, chopped
1/4 cup melted butter
1/4 cup soy flour (i use a little less than 1/4 cup)
2 cups half and half
2 cups chicken stock
1 bag frozen broccoli (I think the frozen gives better texture than the fresh)
salt and pepper
mustard
hot sauce
8 oz sharp cheddar cheese, shredded

Saute onion in 1 tbls butter and set aside. Melt 1/4 cup butter then add soy flour and whisk over medium heat for 3 minutes (you want to make a light roux, dark yellow...if it turns brown start over or the soup will taste TERRIBLE). Slowly add 2 cups of half and half (whisk while you add) then add 2 cups of chicken stock (whisk while you add). Whisk for another 5-10 minutes and then let simmer for a total of 20 minutes. Soup will still be pretty runny.

Add the onions and broccoli and cook for 25 minutes. Stir every 5-10 minutes. If the broccoli is frozen add another 5 minutes of cooking time. The soup should be thickened by this point. Salt and pepper to your preference. Next I take the mustard and squeeze a circle around the pot and add 5-8 shakes of hot sauce (sorry for the inexact measurements). Then add cheese and stir until melted in.

I LOVE this soup. This recipe was modified from a copycat recipe for Panera Bread's Broccoli Cheese Soup. Due to the use of the soy flour and broth, I count this as a 5x5.

[Alinvegas]

I threw these together the other night, and they were *amazing*

This recipe makes about 8 good sized burgers - my measurements are approximate!

2lbs lean ground beef
8oz goat cheese (soft, like in the log)
one medium onion
one large-ish green pepper
garlic
chipotle seasoning
salt
pepper

Dump all the meat in a large mixing bowl. Add onion (finely minced or even grated - very important to keeping the lean meat juicy!), green pepper (also very finel chopped), garlic to taste (I used about 1 1/2 - 2 tbsps of crushed jarred garlic), chipotle seasoning (again, about 1 1/2 - 2 tbsps, make sure its no carb!), and about a teaspoon each of salt and pepper (these are low, bc the goat cheese and chipotle have salt and pepper components0.

Mix by hand until just combined, but not too much or burger will be tought. Divide mixture into 8 even balls, then separate each ball into 2 thin patties. Top one patty with an approx 1 oz (1/8 of your log) ball of goat cheese. Put it's twin patty on top, pinch edges to seal.

This makes 8 total stuffed burgers.

I froze mine, and defrost as needed for dinner. They freeze beautiful and are DELISH!!

oh - and FREE!

[qbert]

Phase 2 yummy treat:
Ghiradelli Twilight Delight Dark Chocolate
Serving size 3 pieces
17g carbs
4g fiber

Who knew you could get your fiber up from eating chocolate.

[texanbyheart]

1 package cooked ham slices
1 jar kosher dill spears, drained
1 8 oz package Philly Cream Cheese, softened some (can use light or fat free)

Directions:
Pat ham and pickles dry with a paper towel. Spread 13 ham slices each with about 1 tablespoon cream cheese, enough to cover the ham slice. Top each slice with a pickle and roll up. Refrigerate 1 hour or overnight. Slice each pickle roll into 5-6 pieces.

This is great as a snack or appetizer!

Jana

[texanbyheart]

1 cup light sour cream
8 ounces cream cheese
1(4oz) can diced green chilies, drained
1 (4oz) can chopped black olives, drained
1 cup shredded Cheddar cheese
1/2 cup chopped green onions
Garlic powder to taste
Seasoned salt to taste
5 (10 inch) low carb flour tortillas

Combine first 8 ingredients in bowl; mix well. Spread mixture on tortillas.

Roll to enclose filling.

Chill, wrap tightly in plastic wrap for several hours.

Cut tortilla rolls into 1/2 inch slices. Arrange on platter.

Great as a snack or appetizer.

[texanbyheart]

3 pkgs. cream cheese
1 pkg frozen chopped spinach
2 cans chopped green chilies
1/4 c. chopped green onions
1 (6 oz.) pkg. chopped ham
Salt, pepper & garlic to taste
1 pkg. low carb tortillas (20 count)

Thaw and drain spinach. Soften cream cheese. Blend all
ingredients together. Spread on tortilla and roll up.
Chill until set. Slice tortilla into 1" round pinwheels.

Obviously you can cut this recipe in half.

[texanbyheart]

8 ounces fat-free cream cheese, at room temperature
1/2 cup chopped pitted black olives
1 can diced green chile peppers (4 ounces), drained
3 garlic cloves, minced
Dash of hot pepper sauce
1/8 teaspoon ground cumin
8 Low carb tortillas (10 inch diameter)
6 ounces paper-thin smoked turkey or smoked chicken slices

In a medium bowl, combine the cream cheese, olives, chile peppers, garlic, hot pepper sauce and cumin. Spread some of the olive mixture on each tortilla.

Cover with the turkey or chicken and roll tightly.

Wrap in plastic wrap and refrigerate for at least 2 hours or overnight.

When ready to serve, remove the plastic wrap and cut each roll on a slight diagonal into 6 slices.

Makes 48 pinwheels

[texanbyheart]

Ham Roll Ups

1 block of Philadelphia cream cheese (softened)

1 lb smoked cooked ham sandwich meat

1/8 tsp horseradish

1/4 tsp worcestershire sauce

1 tsp dill weed

1 jar dill spear pickles

Mix all ingredients together, except the ham and pickles. Spread the mixture onto the ham, then lay a pickle across each slice of ham, now roll up the slice of ham.

Place tooth picks about 1 inch apart in the rolled up ham and then cut between the toothpicks, making bite size pieces.

[texanbyheart]

Ingredients:
10-15 large radishes
nonstick cooking spray
salt, to taste
pepper, to taste

Directions:
Preheat oven to 375 degrees. Slice radishes into very thin chips and spread on a cookie sheet that has been sprayed with non-stick cooking spray. Slightly mist radish slices with cooking spray and then sprinkle with salt and pepper. (if using other seasonings, now is the time to add them). Bake for 10 minutes, flip, and bake for another 5-10 minutes or until crisp. Time may vary so watch these after flipping.

Instead of cooking spray, you can brush with olive oil and try different seasonings. Garlic, cayenne, Italian blends and lemon pepper are some suggestions.

[texanbyheart]

Ingredients:

1/2 lb of shredded cooked chicken breast
1 (8 ounce) package cream cheese (softened)
4 ounces ranch dressing
4 ounces red hot sauce
4 ounces of shredded cheddar cheese

Directions:
Combine all ingredients. We used a 2 quart dish. Cook at 350°F for about 30 minutes. Also works very well not cooked. Just mix all ingredients.

Serve with celery, baked radish chips or any legal vegetable as a dip.

Serves 10

[Duck]

Thank you!

[Desertduck]

Originally Posted by Alinvegas

I threw these together the other night, and they were *amazing*

This recipe makes about 8 good sized burgers - my measurements are approximate!

2lbs lean ground beef
8oz goat cheese (soft, like in the log)
one medium onion
one large-ish green pepper
garlic
chipotle seasoning
salt
pepper

Dump all the meat in a large mixing bowl. Add onion (finely minced or even grated - very important to keeping the lean meat juicy!), green pepper (also very finel chopped), garlic to taste (I used about 1 1/2 - 2 tbsps of crushed jarred garlic), chipotle seasoning (again, about 1 1/2 - 2 tbsps, make sure its no carb!), and about a teaspoon each of salt and pepper (these are low, bc the goat cheese and chipotle have salt and pepper components0.

Mix by hand until just combined, but not too much or burger will be tought. Divide mixture into 8 even balls, then separate each ball into 2 thin patties. Top one patty with an approx 1 oz (1/8 of your log) ball of goat cheese. Put it's twin patty on top, pinch edges to seal.

This makes 8 total stuffed burgers.

I froze mine, and defrost as needed for dinner. They freeze beautiful and are DELISH!!

oh - and FREE!

All I have to say is WOW!!!! These were incredible! My kids won't eat goat cheese (yea - more for us) so I stuffed theirs with cheddar - 6 thumbs up!

Fantastic recipe - thanks!!

[bonniebee]

Chicken Marsala

INGREDIENTS (Nutrition)
1/4 cup parmasan cheese and 2 Tbsp of Soy Flour for coating
1/2 teaspoon salt
1/4 teaspoon ground black pepper
1/2 teaspoon dried oregano
4 skinless, boneless chicken breast halves - pounded 1/4 inch thick
4 tablespoons butter
4 tablespoons olive oil
1 cup sliced mushrooms
3/4 cup Marsala wine ( or more to taste)

DIRECTIONS
In a shallow dish or bowl, mix together the cheese/flour mixture, salt, pepper and oregano. Coat chicken pieces in flour mixture.
In a large skillet, melt butter in oil over medium heat. Place chicken in the pan, and lightly brown. Turn over chicken pieces and brown on both sides. Remove Chicken from pan. To oil and drippings, and add mushrooms. Pour in wine. Return Chicken to pan. Cover skillet; simmer chicken 10 minutes, turning once, until no longer pink and juices run clear. Right before serving, add 1/3 cup of heavy cream. Serve immediately.

[qbert]

bonniebee- that sounds delicious. I never though to use soy flour for coating. I need to use mine for something so this is good. I guess I can coat fish as well.

[PennPal]

Breakfast Egg & Cheese Casserole

6 eggs
1 cup 2% fat cottage cheese
1 1/2 cups grated Monterey Jack cheese
1 tsp. baking powder

Options:
1 4 oz. can diced green chiles, drained
1/2 cup diced ham

Beat eggs; fold in cheeses and baking powder. Add chiles or ham, if you like.
Pour into 9" square glass pan. Bake at 350 for 40 minutes. Cut into 6 servings.

*It is supposed to have a 1/4 cup flour in it. I make it without and it is just a little watery. You could use soy flour, but without it it's "free".

The leftover pieces can be microwaved individually for a quick breakfast.

[kimpo101]

Slimmed Down Beer-Braised Sauerkraut and Sausage

olive oil
1 lg onion
1lb reduced sodium sauerkraut, rinsed, drained well
4oz turkey kielbasa sausage, finely chopped
1tsp thyme
1 tbsp caraway seeds
fresh ground pepper
1 cup light beer
1 cup low sodium chicken broth
1 tbsp gin

Preheat oven to 300.

Put a little olive oil in heavy, large, ovenproof dutch oven and heat over med-high heat. Add the onion and saute until tender but not brown, about 5 min.
Squeeze as much liquid as possible from the sauerkraut. Add kraut, kielbasa, thyme, and caraway seeds to the dutch oven. Season with pepper and toss to combine. Stir in the beer, broth and gin. Bring to a simmer. Cover and place in the oven. Bake for 1 1/2 hours.
Best prepared one day ahead. Cover and refrigerate. Rewarm over med heat, stirring frequently.

Nutrient info: Based on 8 servings: cal 72, total fat 2g, Carbohydrates 6g, Fiber 2g, Protein 4g

[Nell]

Step Two Recipe

BLUEBERRY MUFFINS
Makes 6 muffins

3 eggs
2 Tblsp butter, melted
2 Tblsp half and half
3 Tblsp splenda
2 Tblsp water
¼ tsp salt
¼ tsp vanilla
1/8 tsp almond extract
¼ cup sifted coconut flour
3/8 tsp baking powder
½ cup fresh or frozen blueberries, dry if rinsed

Blend together eggs, butter, half and half, water, splenda, salt, vanilla and almond extract. Combine flour with baking powder and thoroughly mix into batter until there are no lumps. Stir in blueberries. Pour batter into greased or lined muffin cups. Bake at 400º F (205º C) for 16-18 minutes.

Notes: Bob's Red mill coconut flour is available in some stores, I got mine online from amazon - Aloha Nu, which gives these nutritionals. Don't be worried if the batter seems runny, coconut flour absorbs a huge amount of liquid and it will be fine after baking. (It also smells fabulous but there is no coconut flavor in the finished muffins.)

Nutrional data per muffin: NET CARBS 4 g
1 muffin = 127 calories
fat = 8 g (5 g sat, no trans)
chol = 118 mg
sod = 200 mg
Total carb = 8 g
dietary fiber = 4 g
sugars = 3 g
prot = 5 g

[kitchenwitch]

Jello Snack Recipe this is a carb free food

* 1 package sugar free jello, 4 serving size, and flavor
* 1 1/2 cups water, divided
* 3/4 cup of low fat cottage cheese

Boil 3/4 cup of water, add the jello and stir till dissolved. Cool with the 3/4 cup cold water.

Put the cottage cheese in your blender jar, add some of the jello mixture and give it a good whirl. You want most of the cottage cheese to liquefy, Add the remainder of the jello , and pour into 3 or 4 individual serving containers, parfait glasses would be good. Chill for 2 or 3 hours.

Now my recipe jelled in 3 layers. Bottom was the larger particles of cottage cheese with some jello, center was just jello and top was a jello cottage cheese creamy topping. Pretty, different textures and tastes good too. Good for a snack or for a desert.

[kimpo101]

Mocha Cheesecake Cups.........

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Mocha Cheesecake Cups

1 package (1 tablespoon) unflavored gelatin
1 cup hot coffee
16 ounces cream cheese, cubed
2/3 cup Splenda
1 ounce unsweetened baking chocolate

For topping:
2 ounces unsweetened baking chocolate
12 packets Splenda (for topping)
4 tablespoons butter
4 tablespoons cream
1 teaspoon vanilla

Melt chocolate in double boiler. Bring coffee to boil; add gelatin and dissolve. Add coffee mixture and cream cheese to blender and mix until smooth (or mix with electric mixer). Add melted chocolate and Splenda; beat until smooth. Spray 12 muffin tins; place mixture into each.

To make topping: Melt chocolate and butter over double boiler; remove from heat. Stir in rest of ingredients. Spoon over cheesecake cups and refrigerate until firm. Makes 12

From the website..sheknows.com

[kimpo101]

Easy Low-Carb Chili
Even starch-eaters will enjoy this.

1 quart water
2 pounds ground beef or turkey
1 onion, chopped
4 ounces canned mushrooms (drained)
1 teaspoon Worcestershire sauce
2 cloves garlic, minced
2 teaspoons salt
3/4 cup chopped green pepper
1 teaspoon cumin
1 teaspoon cinnamon (optional)
2 tablespoons chili powder
1 teaspoon black pepper
1/2 teaspoon red pepper
1/2 teaspoon allspice
3 bay leaves
6 ounces canned tomato paste

Optional: 1 can black soybeans

Saute onion and green peppers. Add ground beef and brown; drain. Add all other ingredients and bring to boil. Cover and simmer for 2 to 3 hours. Serves 7 to 9. Great sprinkled with shredded cheese.

Maybe omit the tomato paste for tomatoes?

From sheknows.com

[kimpo101]

Wedding Soup

2 cans chicken broth
1 cup water
6 ounces hot Italian sausage, chopped
1 bunch escarole
Grated parmesan or romano

Brown sausage. Add chicken broth and water; bring to boil. Add escarole. Let simmer until greens are wilted. Garnish with cheese and serve. Serves 3.

From sheknows.com

[kimpo101]

Almond Twist Tea

4 tea bags of your favorite variety
1/2 teaspoon lemon zest
1/2 cup Splenda
2 tablespoons lemon juice
3/4 teaspoon almond extract
1/4 teaspoon vanilla extract
4 cups water

Steep tea with lemon zest in boiling water for 3-1/2 minutes. Add Splenda, lemon juice, almond and vanilla. Serve hot.


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Wake-me-up Tea

1 quart water
1/2 pint cream
1 teaspoon loose black tea leaves
3 cinnamon sticks
1-inch piece ginger, minced
2 whole cloves
5 whole peppercorns
Splenda to taste

Bring water and spices to boil in non-metal teapot. Add cream and continue to heat until near boiling; add teabags. Boil for 1 minute; strain out spices and serve.


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Green Tickle

4 cups brewed green tea, cooled
3 cups diet ginger ale
1 teaspoons Splenda
2 cups ice cubes
6 fresh mint leaves or lemon slices

Mix tea and Splenda. Add ginger ale and ice. Garnish with mint leaves and/or lemon slices.


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Scotch Steep

1 ounce scotch
1-1/2 ounces green tea
1/2 teaspoon Splenda
1/2 teaspoon almond extract

Stir all and serve over ice.


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Texas Tea

1 quart brewed green tea, cooled
1/2 cup fresh mint leaves
1 quart sugar-free pink or regular lemonade from mix
2 tablespoons fresh lime juice
Ice

Combine all and serve over ice.

from sheknows.com

[kimpo101]

Peanut Butter Cups

1 stick butter
1 ounce unsweetened chocolate (1 square)
1/3 cup Splenda
1 tablespoon cream
4 tablespoons peanut butter
Chopped walnuts

Melt first 3 ingredients in microwave; add cream and peanut butter. Line 6 muffin cups with paper liners; pat nuts into bottom of each. Top with chocolate mixture and freeze. Store and eat frozen. Makes 6.