Recipes for Metabolism Miracle - Step 1

[Barb F.]

This recipe courtesy of LindaSue

TUNA OR SALMON MUFFINS
2 6-ounce cans tuna or salmon, drained well
2 eggs
1/4 cup celery, chopped fine, 1 ounce
2 tablespoons onion, chopped fine, 1/2 ounce
1/4 cup green pepper, minced, 1 ounce
2 ounces cheddar cheese, shredded
Salt and pepper, to taste
Pinch Old Bay seasoning

Mix all of the ingredients and spoon into 6 well-greased muffin cups. Bake at 350º for 30 minutes until puffed, set and lightly browned around the edges.

Makes 6 servings
Can be frozen

Per Serving: 109 Calories; 8g Fat; 12g Protein; 1g Carbohydrate; trace Dietary Fiber; 1g Net Carbs

[RUBY3918]

Originally Posted by fishinthepot

I made this whole recipe, but unless you are planning to have lots of people help you eat this, I would recommend cutting the recipe in half. I found that this cheesecake was MUCH better the more it aged...very little Splenda after- taste by the third day.

24 oz cream cheese
1 cup ricotta
1/2 cup sour cream
1 1/2-2 cups Splenda
1/3 cup cream
1TB vanilla
1TB lemon juice
2 eggs
3 egg yolks
(I just used 4 whole eggs)

Crust:
1 cup chopped or crushed nuts
2 TB Melted butter
2 TB splenda

Preheat oven to 400 degrees. Place a pan filled with several inches of water in the oven,too.

Mix crust ingredients together and press in bottom of pan. Whip all of filling together and pour over crust. Put in oven, but not in pan of water.
Bake for 15 mins at 400 and then reduce to 275. Continue baking for about 1 1/2 hours. When done, leave in oven with door part way open for 30 mins. Then close door for 2 hrs. Remove.
Refrigerate when cool.

Variations: I added 1/2 cup peanut butter and made the crust with peanuts. I didn't add the lemon juice to this.

Hi, can you tell me if you used a pie pan with this or can you use any pan? Also, do you mean only put the pan of water next to the cheescake in the oven, not the cheescake in the pan of water right?

Sandy

[Barb F.]

Originally Posted by RUBY3918

Hi, can you tell me if you used a pie pan with this or can you use any pan? Also, do you mean only put the pan of water next to the cheescake in the oven, not the cheescake in the pan of water right?

Sandy

Sandy, go to the main thread that starts tomorrow and ask this question. This thread doesn't get much notice unless people are looking for recipes.

[kater422]

CREAMY HAM AND "POTATO" CASSEROLE
2 pounds frozen cauliflower
8 ounces low fat cream cheese
1/4 cup lite sour cream
1 1/2 ounces green onion, chopped, 1 bunch
1/4 teaspoon salt
1/4 teaspoon pepper
8 ounces sharp low fat cheddar cheese, shredded
12 ounces ham, diced, about 2 cups
Paprika or Spicy Seasoning Salt for garnish

Cook the cauliflower until very tender; drain well. Roughly cut the florets into small pieces, but keep them a bit chunky. Put them in a greased 2 1/2-3 quart casserole with a lid. Blend in the cream cheese, then stir in the sour cream, green onion, salt, pepper, cheese and ham. Mix well. Adjust the seasoning if necessary. Go easy on the salt because the ham is salty. Sprinkle the top with paprika or Spicy Seasoning Salt. Cover and bake at 350º for 30 minutes. Uncover and bake another 20 minutes until browned and bubbly.

[Seabreezes]

Low Carb Bread cooked in Microwave

1/3 flax meal
pinch of sea salt
1/3 cup almond meal ( I ground up my own almonds to make this)
1/2 tsp baking powder
1 pkg of splenda
1-egg
1 Tbs of oil
1 tbs half and half

mixed all together and sprayed a round glass bowl and micro for 1 min (mine took a little longer)

Should be a free food!!!

[Gladgrad]

Spinach Pepper Cheese Melt

I have loved this for years, and it fits right into the MM diet.

Steam, fresh or frozen spinach, press out all the additional water that you can.. top with low fat pepper cheese and melt in the microwave..You can also put this on a piece of low carb toast and make an openfaced sandwhich out ot it. It is soooo good..!

[Seabreezes]

I just found this on another thread - so copied it. This is what I make in a large batch to have on hand for taco meat, either turkey or lean ground beef.

I add some dried cilantro, too.

TACO SEASONING

ingredients:
2 T chili powder
1-1/2 T cumin
1-1/2 T paprika
1 T onion powder
1 T garlic powder
2 tsp oregano
1/2 tsp red pepper flakes

Just put everything in a container and shake to combine! To make taco meat, mix 3 T of the mixture with 1 lb of ground meat and salt to taste. Just brown the meat, add the seasonings and 1/4 cup of water, and simmer for 5 minutes.

Recipe is adapted from 500 Low Carb Recipes by Dana Carpender.

[Susiepop]

Peanut Butter Protein Balls

The exact ratio of ingredients will depend a little on the kinds of protein powder and peanut butter you use, also taste. I used Designer Protein, French Vanilla flavor, for this basic recipe, but chocolate and other flavors work fine as well. If the peanut butter has more oil (natural peanut butters will vary quite a bit in the amount of oil), you'll probably need more protein powder. Also, the amount of sweetener is obviously to taste. Note that these balls are soft at room temperature so you can't throw them in a bag and expect that they will hold their shape.
Ingredients:

* 1 cup sugar-free peanut butter
* 4 scoops (or 1 and 1/3 cups) whey protein powder -- most are low in carbs, but check -- any flavor
* 1 teaspoon vanilla extract
* Artificial sweetener to taste, about 1-1½ cup (some protein powders have sweeteners as well)

Preparation:
Put all the ingredients in a mixing bowl and mix all at once. A mixer works great for this, but a food processor would probably be fine as well, or just a spoon. Then roll into balls. If you like, roll in crushed nuts. I've mixed almond meal with powdered erythritol and that worked well as a coating.

For sweetener, I use the most concentrated liquid sucralose (Splenda). In the past, I made the mistake of trying to add too much liquid in the form of Da Vinci's syrups for flavoring. To my dismay, it is possible to turn the whole thing into a ropey, gluey mess. I never figured out what the chemical reaction was, but it happened to me more than once. On the other hand, protein powders are fine added to shakes, so it couldn't have been just the liquid. It must have been the exact combination of fat, protein and liquid. If any food chemists have an idea about what might have happened, let me know!

I think powdered erythritol would work as a sweetener with the chocolate flavor.

Makes approximately 16 balls about one inch in diameter.

Nutritional Information: Assuming zero-carb sweetener, each ball has 3 grams effective carbohydrate plus 1 gram fiber, 9 grams protein, and 118 calories.

[Susiepop]

Peanut Butter Protein Balls

The exact ratio of ingredients will depend a little on the kinds of protein powder and peanut butter you use, also taste. I used Designer Protein, French Vanilla flavor, for this basic recipe, but chocolate and other flavors work fine as well. If the peanut butter has more oil (natural peanut butters will vary quite a bit in the amount of oil), you'll probably need more protein powder. Also, the amount of sweetener is obviously to taste. Note that these balls are soft at room temperature so you can't throw them in a bag and expect that they will hold their shape.
Ingredients:

* 1 cup sugar-free peanut butter
* 4 scoops (or 1 and 1/3 cups) whey protein powder -- most are low in carbs, but check -- any flavor
* 1 teaspoon vanilla extract
* Artificial sweetener to taste, about 1-1½ cup (some protein powders have sweeteners as well)

Preparation:
Put all the ingredients in a mixing bowl and mix all at once. A mixer works great for this, but a food processor would probably be fine as well, or just a spoon. Then roll into balls. If you like, roll in crushed nuts. I've mixed almond meal with powdered erythritol and that worked well as a coating.

For sweetener, I use the most concentrated liquid sucralose (Splenda). In the past, I made the mistake of trying to add too much liquid in the form of Da Vinci's syrups for flavoring. To my dismay, it is possible to turn the whole thing into a ropey, gluey mess. I never figured out what the chemical reaction was, but it happened to me more than once. On the other hand, protein powders are fine added to shakes, so it couldn't have been just the liquid. It must have been the exact combination of fat, protein and liquid. If any food chemists have an idea about what might have happened, let me know!

I think powdered erythritol would work as a sweetener with the chocolate flavor.

Makes approximately 16 balls about one inch in diameter.

Nutritional Information: Assuming zero-carb sweetener, each ball has 3 grams effective carbohydrate plus 1 gram fiber, 9 grams protein, and 118 calories.
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[SUZANNELIGHTLADY]

I have just tried Diane's Guilded Cinnamon Muffins (from the book) for the first time. The batter was really THICK, more like a dough. Anyone else have this problem? I had to add soy milk to get it to a consistency more like muffin batter.

[SUZANNELIGHTLADY]

Originally Posted by SUZANNELIGHTLADY

I have just tried Diane's Guilded Cinnamon Muffins (from the book) for the first time. The batter was really THICK, more like a dough. Anyone else have this problem? I had to add soy milk to get it to a consistency more like muffin batter.

Anyhow, to Diane's original recipe, I also added 1 t vanilla extract and topped each muffin with a sprinkle of dried coconut. Very, very good muffins.

[Barb F.]

I PROMISE it doesn't taste like pumpkin. Awesome, rich and filling. This recipe thanks to another forum on this site.

12 oz. tube Jimmy Dean Hot Sausage (I used 1 lb. regular and added pepper flakes)
1/2 c. diced onion
1 clove minced garlic
1 T Italian seasoning
2 c. fresh mushrooms, chopped
1 15 oz. can pure pumpkin
4 c. chicken broth
1/2 c. cream
1/2 c. water
Salt and pepper

Brown sausage, drain. Add onion, mushroom, garlic, Italian seasoning. Saute until onions are soft. Add pumpkin and mix well. Stir in broth and mix well. Simmer 20 minutes. Stir in cream and water and simmer for 10-15 minutes. Salt and pepper to taste.

I think this will make 6 large/entree size servings at 2.3 carbs per serving (counting only the pumpkin since all other ingredients are free) Add some step2 crackers for a great meal.

[Seabreezes]

WHIPPED TOPPING
1 cup heavy cream
1 tablespoon sugar free instant vanilla pudding mix, dry *
[COLOR=#016798]Liquid Splenda[/COLOR] equivalent to 1 tablespoon to 1/4 cup sugar, optional
Place all of the ingredients in a large, deep mixing bowl. Beat on low speed with an electric mixer until combined. Beat on high speed until thick and fluffy.
You can store the whipped topping in a plastic container in the freezer. Thaw in the refrigerator overnight or at least 8 hours before using.
I put my whipped topping in a quart size zipper bag, with one of my cake decorating tips and coupler inserted into one corner of the bag, to get the fancy look you see in the picture.
Makes 1 1/2-2 cups or about 8 servings
Can be frozen
* Or use white chocolate or cheesecake flavor pudding mix.
Per Serving: 105 Calories; 11g Fat; 1g Protein; 1g Carbohydrate; 0g Dietary Fiber; 1g Net Carb
Per Batch: 843 Calories; 88g Fat; 5g Protein; 12g Carbohydrate; 0g Dietary Fiber; 12g Net Carbs

Although vanilla pudding mix makes the whipped cream taste a little like pudding, this is very good and would make great substitute for Cool Whip in recipes. It almost reminds me of the filling in a Hostess Twinkie (not that I'd know what that tastes like!). I also tried a batch with white chocolate pudding mix and I like that even better. It doesn't turn yellowish like the vanilla pudding mix does and it has less of a pudding flavor and more of a whipped cream taste. I think it would also work very well as a frosting for a cake if you add a little Splenda to make it sweeter. That's the white chocolate version in the photo above.
UPDATE: I just tried this with cheesecake flavor pudding mix and it may just be my new favorite flavor. It has a little more flavor than the white chocolate, but it's not quite as strong and yellow as the vanilla.
LIGHTER WHIPPED TOPPING
1 cup heavy cream
2 teaspoons sugar free instant vanilla pudding mix, dry
Liquid Splenda equivalent to 1 tablespoon to 1/4 cup sugar, optional
Prepare the same as directed above. The original Whipped Topping is very thick and would be great as a frosting on a cake or to spread on scones or muffins, but it's a little stiff to serve like whipped cream. I found that using a teaspoon less pudding mix produces a topping that's more like whipped cream or Cool Whip in thickness. The flavor won't be as strong, but it will taste more like regular whipped cream yet it will be thick and stable. As a bonus, you'll shave a couple carbs off the batch.
Per Serving: 104 Calories; 11g Fat; 1g Protein; 1g Carbohydrate; 0g Dietary Fiber; 1g Net Carbs
Per Batch: 835 Calories; 88g Fat; 5g Protein; 10g Carbohydrate; 0g Dietary Fiber; 10g Net Carbs

[AggieMom]

Beef Stroganoff

2 lbs sirloin steak, or beef tenderloin
1.5 lb fresh mushrooms, sliced
1 cup minced onion
¼ cup butter
2-10.5 oz cans low fat beef bouillon
¼ cup ketchup (sugar free) - or omit if you don't like splenda's sweetness
2 cloves garlic, crushed
2 tsp salt
1/3 cup soy flour
2 cups light sour cream

Cut meat into bite-size pieces. In skillet, cook and stir mushrooms and onion in butter until onion is tender. Remove mushrooms and onion. In same skillet, brown meat lightly on both sides. Set aside ¾ cup bouillon; add remaining bouillon, ketchup, garlic and salt to skillet. Stir to mix. Cover and simmer 15 minutes. Blend reserved bouillon and flour; stir into meat mixture. Add mushrooms and onion. Heat until boiling, stirring constantly. Boil 1 minute. Stir in sour cream and heat, but do not allow to boil.

[MMGood]

Hi Everyone,

I just made the Eggplant Rollatini recipe from the book, but I added alot of cooked drained spinach (abt 1 1/2 cup) to the ricotta mix.

Lynn

[MMGood]

Lynn's Ginger Salad Dressing

I use Bragg's products, but you can use any you choose

1 Cup Bragg's olive oil

1/2 Cup Bragg's Apple Cider Vinegar

1/4 Cup Bragg's Liquid Aminos

1/4 Cup Lemon Juice

1 Tbsp Freshly grated ginger

1 tsp Sesame seeds

1 packet Splenda

Mix all on high in blender....I store it in a glass container in my cupboard.

[nill4me]

Originally Posted by Barb F.

This recipe courtesy of LindaSue

TUNA OR SALMON MUFFINS
2 6-ounce cans tuna or salmon, drained well
2 eggs
1/4 cup celery, chopped fine, 1 ounce
2 tablespoons onion, chopped fine, 1/2 ounce
1/4 cup green pepper, minced, 1 ounce
2 ounces cheddar cheese, shredded
Salt and pepper, to taste
Pinch Old Bay seasoning

Mix all of the ingredients and spoon into 6 well-greased muffin cups. Bake at 350º for 30 minutes until puffed, set and lightly browned around the edges.

Makes 6 servings
Can be frozen

Per Serving: 109 Calories; 8g Fat; 12g Protein; 1g Carbohydrate; trace Dietary Fiber; 1g Net Carbs

THIS sounds awesome, but i'm going to use Crab instead, and substitute shredded carrot or squash for the cheese. Maybe add some cajun seasoning.

[wannabethin57]

subscribing

[dstarrb]

marking my place

[lizkaye]

I see no one has posted here in a while, but maybe others will see this. Diane has updated her info for stage one. You are now allowed to have the following as one of your daily 5x5's (oh, she no longer calls it that...she calls it 5 gram counter).


5 gram portions of fruit:
¼ cup blueberries or blackberries
1/3 cup of raspberries
4 grapes
2 strawberries (slice them thinly!!! to make the portion appear larger)
1/3 cup cubed melon
4 cherries

[Dee744]

Hoping this gets moving too. DH was just dx with diabetes, no meds and have ordered her book. So will see if my usual LC works or is her program more flexible.

[jerryandtabatha]

Originally Posted by lizkaye

I see no one has posted here in a while, but maybe others will see this. Diane has updated her info for stage one. You are now allowed to have the following as one of your daily 5x5's (oh, she no longer calls it that...she calls it 5 gram counter).


5 gram portions of fruit:
¼ cup blueberries or blackberries
1/3 cup of raspberries
4 grapes
2 strawberries (slice them thinly!!! to make the portion appear larger)
1/3 cup cubed melon
4 cherries

I havent started this plan yet...am waiting on the book. So how would one "know" if something has been updated or revised? Will the above be in the book I am ordering? I have been to the website but as far as I can tell you have to pay to really see anything or interact with anyone.

[tjo]

Made this Saturday night for Sunday morning breakfast...packed leftovers to eat all week. Yum!

Sausage, Egg, And Vegetable Casserole

Serves: 9

Ingredients
1 pound sweet italian turkey sausage, casing removed
1 tablespoon olive oil
1/4 small head kale or escarole, chopped
1 zucchini (8 ounces), halved then thinly sliced
1 red bell pepper, chopped
1/2 to 1 red onion, thinly sliced
1/2 teaspoon salt
1/2 teaspoon ground black pepper
garlic powder to taste
8 large eggs, at room temperature
1/2 cup 2% milk, at room temperature
1/4 cup (1 ounce) grated parmesan cheese

Preheat the oven to 350°F. Coat an 8" x 8" baking dish with cooking spray. Cook the sausage in a large skillet over medium-high heat until mostly cooked, 6 to 8 minutes, stirring occasionally. Spread over the bottom of the prepared dish. Discard the fat in the skillet. Pour the oil into the same skillet and stir in the escarole/kale, zucchini, bell pepper, onion, salt, and 1/4 teaspoon of the black pepper, plus garlic powder to taste. Reduce the heat to medium. Cook, stirring occasionally, until the vegetables are tender and the liquid evaporates, 8 to 10 minutes. Let cool for 10 minutes and arrange over the sausage.

Meanwhile, in a large bowl, combine the eggs, milk, cheese, and remaining 1/4 teaspoon black pepper. Pour over the vegetables. Bake until the eggs are set, 40 to 45 minutes. Cut into squares to serve.

Definitely phase 1, but the milk may need to count as a counter.