Ideal Diet

Fresh Quinoa Salad

I want to share a little tip about quinoa before I get into this delicious recipe. If it makes you gassy, rinse it for a few minutes before you cook it. The grains are too small to rinse in any of the colanders I have, so I just soak it in a pot of water and drain it using the lid. It's kind of a pain, but it's works, and it is well worth it!

Fresh Quinoa Salad

Difficulty: Easy

Ideal Protein: Phase 4

Servings: 6-8

Ingredients:

Healthy Chicken Posole

Did you ever start a project, and then realize months later that you were so caught up with life that you forgot all about it?

That happened with this recipe, and as a result I'm sharing a soup recipe just as the weather is starting to change. Who wants to eat soup when it's 80 degrees out? I do. They eat posole year-round in Mexico, right? It certainly wouldn't stop me either.

Before I get to the recipe, a girl needs to brag... just a little. My Chicken Meatloaf Recipe won the Miracle Noodle Recipe contest last month! Woohoo! In case you missed it, check it out here.

Healthy Chicken Posole

MOM! THE MEATLOAF!

You may be wondering why my title is screaming at you. Well, whenever I think of meatloaf, I can't help but think of Will Ferrell in Wedding Crashers. If you aren't familiar with this funny scene, here it is. Warning: there are a few f-bombs in this clip.

Now we have the perfect Ideal Protein meatloaf... featuring Miracle Rice! This might be my favorite use for the Miracle Noodle products. I loved this.

Ideal Protein Chicken Meatloaf

Difficulty: Easy

Ideal Protein: Phase 1, 2, 3, 4

Servings: 3

Ingredients:

• 1 1/3 pound of ground chicken or turkey
• 1 egg
• 1/2 cup Miracle Rice
• 1/2 tablespoon garlic powder
• 1/2 tablespoon onion powder
• 1 teaspoon sea salt
• 1 teaspoon black pepper
• 1/2 teaspoon dried marjoram
• 1/2 teaspoon dried basil

Directions:

1. Preheat oven to 375 degrees.
2. Dry roast the miracle rice by sauteing in a non-stick skillet over high heat for a few minutes, until they are dry. You may hear a squeaking noise as you move them around the pan when they are ready.
3. Spray a loaf pan lightly with grapeseed oil.
4. Mix all ingredients including Miracle Rice and add to pan.
5. Bake for 30 minutes.
6. Broil on high for 5 minutes to lightly brown the top.

Inspired by this recipe.

Enjoy!

If you'd like to receive more healthy recipes directly to your inbox, subscribe to Ideal Diet for free. And if you try any recipes and find ways to make them better, please share your comments with us.

Mmm... Pancakes!

This is by no means a recipe, but I made it last week and loved it! I wanted to share it here as a reminder that we don't have to deprive ourselves of everything when we're trying to lose weight. These must be cooked a certain way for good results, so read carefully!

Ideal Protein Crepes

Difficulty: Easy

Ideal Protein: Phase 1, 2, 3, 4

Servings: 1 (unless you're crazy enough to share!)

Ingredients:

• 1 Ideal Protein Crepe Mix
• 3-5 oz of cold water
• Grapeseed oil spray
• Small Non-stick pan (I suggest using a small pan to make 2 crepes separately. It's too hard to manage in a big pan.)
• Walden Farms Maple Syrup

Directions:

1. Pour 3 to 5 fl. oz of cold water into a shaker cup, add contents of one Crepe mix, and shake vigorously until mixture is smooth.
2. Heat a non-stick skillet over medium heat and lightly spray with oil.
3. Pour batter into skillet and cook on each side for 2 to 5 minutes.
   No! Don't do that, or your pancake will mush up into a ball of dough. Cook the first side until it is cooked through on the top side. You know how the top of pancakes bubble and dry when they start to cook? You want the top side almost completely dry. You will think you are over cooking it, but you are not. Then you can flip it and cook for 30 seconds to a minute or so on the other side.
4. Repeat steps 1-3 with second crepe.
5. Top with Walden Farms Syrup.

Enjoy!

If you'd like to receive more healthy recipes directly to your inbox, subscribe to Ideal Diet for free. And if you try any recipes and find ways to make them better, please share your comments with us.

Low Maintenance Kale Chips

Kale chips are everywhere these days, and for good reason. They are healthy and taste great. They're so good that it's easy to forget you are eating a vegetable while you are inhaling eating them. About a year ago, I tried making kale chips for the first time and loved them. While the recipe was easy, it was time-consuming. I had to wash all of the kale leaves, dry each one, and cut out the ribs from each leaf. I'll admit, it was a pain, and I really had no desire to do it again... that is, until I was at the store the other day. I saw a giant bag of pre-washed kale, and I had the brilliant idea to try the kale chips again. (Oddly, this is what an impulse buy looks like for me.) This time I was sure it was going to be less maintenance, and I can now say I will make these again and again. These are awesome, and if you struggle eating all of your veggies, it's a great way to get them in.

Low Maintenance Kale Chips

Difficulty: Easy

Ideal Protein: Phase 1, 2, 3, 4

Servings: 2

Ingredients:

• 4 cups kale
• olive oil spray
• sea salt

Directions:

1. Preheat oven to 275 degrees.
2. Take kale from bag and place in a single layer on a baking sheet.
3. Spray lightly with olive oil and add sea salt to taste.
4. Bake for 20 minutes or until crisp but not charred.

Enjoy!

If you'd like to receive more healthy recipes directly to your inbox, subscribe to Ideal Diet for free. And if you try any recipes and find ways to make them better, please share your comments with us.

Roasted Kabocha Squash Soup

Did you know that most roasted squash soups have cream in them? If you ask me, that's a total waste of fat and calories. I'm about to share with you a fabulous soup that doesn't need the cream. I would bet anyone who tries this won't miss the dairy one bit. Squash is creamy enough on its own that it just doesn't need it. My brother-in-law (who is a very talented chef) shared this recipe with me years ago, and it has become a family favorite. I usually use Kabocha squash, but butternut squash works just as well.

Roasted Kabocha Squash Soup

Difficulty: Medium (it's actually very easy, but prepare for a longer cooking time than most of my recipes. It will be worth it!)

Ideal Protein: Phase 4

Servings: 6

Ingredients:

• 1 medium Kabocha or Butternut Squash
• 1 medium yellow onion
• 1 1/2 tablespoon of olive oil
• sea salt
• ground white pepper
• 6 cups of chicken or vegetable broth
• 1 tablespoon sherry wine vinegar
• crushed red pepper

Directions:

1. Preheat oven to 350 degrees.
2. Cut squash in half and remove seeds. Place cut side up on cookie sheet. Drizzle with olive oil and season with 1/2 teaspoon sea salt and 1/4 teaspoon white pepper.
   

   I used both Kabocha and Butternut in this soup I made last Thanksgiving.

3. Cover with tin foil and bake for 1 hour or until tender.
4. When squash is almost done cooking, chop onion. In a large soup pot saute onion in 1 tablespoon olive oil for 10 minutes or until onion becomes translucent.
5. When squash is well cooked, remove from oven and let cool.
6. Scrape squash into pot with cooked onions and add 4 cups of chicken/vegetable broth so squash is covered.
7. Bring to a boil and simmer for 20 minutes.
8. Use an immersion blender to blend smooth. If you don't have an immersion blender, transfer to a blender.
9. If too thick, add more broth until it reaches desired consistency. (It shouldn't be too thick, but should coat the back of a spoon.) Swirl in 1 tablespoon of sherry wine vinegar and add salt and white pepper to taste.
10. Garnish with crushed red pepper flakes if you want a little extra kick.

Enjoy!

If you'd like to receive more healthy recipes directly to your inbox, subscribe to Ideal Diet for free. And if you try any recipes and find ways to make them better, please share your comments with us.

Chicken and Vegetable Stir-Fry

If you want to duplicate that silky sauce found in Chinese restaurants, corn starch is the key. But what if you can't eat corn starch? If you're on Ideal Protein Phases 1, 2, and 3, you can't. But I have found a great alternative. It's called Konjac Glucomannan Powder and is sold by the awesome folks at Miracle Noodle. It's "water-soluble dietary fiber derived from the root of the konjac plant." The bag appears pricey at first glance, but this stuff actually goes a long way. It thickens sauce just like corn starch, but be careful: if you use too much, it will turn to gel. If you choose to skip the powder, you'll still get a great tasting stir-fry.

Chicken and Vegetable Stir-Fry

Difficulty: Easy

Ideal Protein: Phase 1, 2, 3, 4

Servings: 2

Ingredients:

• 12 oz skinless, boneless chicken breast, sliced
• 4 cups of select veggies of your choice (I used broccoli, mushrooms, and snow peas)
• 3 cloves garlic, minced
• 1 1-inch piece peeled fresh ginger, minced
• 1 tablespoon soy sauce or gluten-free Tamari
• 1 teaspoon Stevia
• 1/8 teaspoon Konjac powder (optional)
• 1 1/4 teaspoons kosher salt and freshly ground black pepper
• 4 teaspoons dark sesame oil (or Grapeseed oil)
• 1/3 cup chicken broth or water
• 1 pack Miracle Noodles

Directions:

1. Toss the chicken with half the garlic and ginger, the soy sauce, Stevia, half of the powder, 1 teaspoon of the salt, and 2 teaspoons of the sesame oil in a bowl. Marinate at room temperature for 15 minutes.
2. Mix the remaining Konjac Powder with the 1/3 cup of broth or water.
3. Heat a large nonstick skillet over high heat. Add 1 teaspoon of the oil and heat. Add the veggies and cook for 1 minutes.
4. Add the remaining garlic, ginger, 2 tablespoons of water, and season with 1/4 teaspoon salt, and pepper, to taste.
5. Stir-fry until the vegetables are bright green but still crisp, about 2 minutes. Transfer to a plate.
6. Re-heat the skillet, and add the chicken and stir-fry until the chicken loses its raw color and gets a little brown, 3 to 4 minutes.
7. Return the vegetables to the pan and toss to heat through. Stir in the reserved cornstarch mixture and bring to a boil to thicken. Add more water if need to thin the sauce, if necessary. Taste and season with salt and pepper, if you like. Serve with Miracle Noodles.

Adapted from this recipe.

Enjoy!

If you'd like to receive more healthy recipes directly to your inbox, feel free to subscribe to my blog. And if you try any recipes and find ways to make them better, please share your tips here.

Mashed Potatoes on Ideal Protein?

What?!? Could it be?

Well, no, but I have the perfect alternative for you. The easy answer is the Ideal Protein Potato Puree (which I love, by the way.) But there is yet another easy and truly amazing option:

Cauliflower!

Wait, don't close the page. This is really good and surprisingly not cauliflowery at all. (Is that a word?) It actually tastes a lot like mashed potatoes. There are simple recipes like this one shared by an Ideal Protein participant and blogger that taste great, but most of the recipes out there have milk and butter in them. Here's another idea: use an Ideal Protein soup instead of milk and butter. It makes the puree very creamy. This time I used the Cream of Mushroom Soup, but any of them would work. In fact, I bet the potato puree would even be great in it!

Mashed Potatoes Cauliflower

Difficulty: Easy

Ideal Protein: Phase 1, 2, 3, 4

Servings: 2-4

Ingredients:

• 4 cups of chopped cauliflower
• 1 Ideal Protein packet of mushroom, chicken, leek, broccoli cheese, or potato soup (only a slight hint of the soup flavoring comes through in the cauliflower)
• Sea salt
• Black pepper
• Chicken broth (optional)

Directions:

1. Bring a pot of water to a boil. Add cauliflower and simmer, covered, until cauliflower is tender, about 20 to 25 minutes.
2. Drain water and transfer cauliflower to a blender. Add 1 Ideal Protein Soup packet and puree mixture until smooth.
3. If mixture is too thick, thin by adding some water or chicken broth. Season to taste with salt and pepper and any other preferred spices.

If you want to add a little oomph to this dish, do what Guy Fieri does in this recipe and roast some cauliflower to put on top of the puree. Chop up additional cauliflower and season with salt and pepper. Roast in the oven at 325 degrees for 25 minutes. It's a delicious addition!

In case you missed it, check out some of my IP Thanksgiving survival tips.

Happy Thanksgiving!

How to Survive an Ideal Protein Thanksgiving

This time of year is the hardest to maintain healthy eating. Temptations are everywhere, and stress can be high. One thing I try to make very clear when helping clients achieve their goals is that cheating will sabotage that whole process... bottom line. I bet you could interview every Ideal Protein Weight Loss Coach in North America and they will tell you that it DOES matter. We see it with our own eyes every day: people who precisely follow the plan succeed, and people who resist it and alter the plan struggle much more. Here are a few tips to help you continue on your path to health and happiness.

1) Don't plan on cheating... even if it's just a little bit. If you plan to cheat, you will cheat. If you have a good plan about how to enjoy the day without cheating, chances are you will. Which leads me to the next tip...

2) Be prepared. A few weeks ago Ideal Protein asked their fans to describe their best tool for success on the Ideal Protein Facebook page. Over and over, people answered to "be prepared." Bring Ideal Protein foods with you. If it's a potluck, bring a dish you can eat. If you are going to ask the host if the food will be "healthy," you must be specific about that. While the host always has good intentions, he/she doesn't know the guidelines for Ideal Protein. There are many healthy foods that will prevent your weight loss. If you are not sure, bring a salad or veggies for yourself to go along with the turkey. And along those lines, don't agree to make cookies for everyone because that is what you always do every year. It's a new year, and there's no time like the present to create new traditions.

3) Change the focus. Holidays don't have to be entirely about food and wine. Most would agree that it's really about being with family and friends. Make that your priority. A lot of families play games as part of their tradition. Why not get outside while you're at it? Our friends have a 20-year tradition of inviting friends and family to play a game of football in what they call the "Toilet Bowl." For them, Thanksgiving wouldn't be the same without that.

4) Don't drink alcohol. I know, being with family can be stressful. Or maybe we just love the ritual of having cocktails with our meal. It's not worth it for many reasons. Instead, make an Ideal Protein drink- blend it with ice or add some sparkling water to make a spritzer, and put it in a cocktail glass so it feels special. I have a client who loves to make "Faux-jitos" on special occasions with club soda, lime, fresh mint leaves, and a little Stevia. This saves her on many occasions.

5) Get creative. Creativity makes the whole process more fun. How can you substitute your holiday favorites with Ideal Protein-friendly alternatives? Everyone seems to love the classic green bean casserole, and it is so easy to make. You won't see that alternative here because I personally don't like it, but it is a no-brainer. Cook some fresh green beans, and instead of using Campbell's Cream of Mushroom Soup, use Ideal Protein Cream of Mushroom Soup. Cut the milk, and substitute some Ideal Protein Southwest Cheese Curls for the fried onions. Done.

6) While we are being creative, how about that gravy thing? A quick and easy option is to use the Ideal Protein Cream of Chicken Soup. If you want it to be a little different from the chicken soup you eat every day, why not use that as your base? For years I've made this turkey recipe (which would be best modified for Ideal Protein Phases 1-3.) This gravy is the bomb! You roast the turkey on top of onions, carrots, celery, garlic, sage, rosemary, thyme, parsley, and bay leaves. To make the gravy, you blend the veggies with the drippings, and the veggies thicken the gravy without having to add flour. Since you wouldn't want to use the fat in the turkey drippings, why not take some of the celery and garlic (or any other "select" veggies you've decided to put under the turkey,) and blend it in with some chicken broth and/or some Ideal Protein chicken soup?

Up next I'll tackle how to handle those mashed potatoes that we all love so much.

Remember, you are in control of the outcome. Set yourself up for success and enjoy all the great things the holiday has to offer. This isn't just a diet, it is a life change.

What are your holiday survival tips?

Indian-Spiced Roasted Cauliflower

If food can teach us one thing, it's that looks aren't everything. A while back I was lured into buying a beautiful purple cauliflower. The final product tasted delicious, but visually it was a disaster. Incidentally my roasted cauliflower recipes often involve some turmeric, and the bright yellow tint of turmeric does not go well when combined with a dark purple.

The result: black food.

That's not very appetizing. Looks aren't everything, and this charming purple cauliflower turned out to be nothing special. Now I'm not saying it wasn't good, but the ordinary white cauliflower tastes equally delicious. Though I did learn that the color of cauliflower really doesn't matter, recently a yellow cauliflower caught my eye. Luckily, it blended right in with the turmeric, and its good looks lived up to its flavor.

This recipe was very good, but if given the choice again, I'd still choose to make this other one. It's much easier, tastes just as great, and isn't ugly with white cauliflower.

Indian-Spiced Roasted Cauliflower

Difficulty: Easy

Ideal Protein: Phase 1, 2, 3, 4

Servings: 2-4

Ingredients:

• 4 cups chopped cauliflower
• 4 teaspoons grapeseed oil
• One (1-inch) piece ginger, peeled and minced, about 1 tablespoon
• 1 teaspoon ground cumin
• 2 Serrano chiles, minced
• 2 teaspoons ground coriander
• 1/2 teaspoon turmeric
• 1/4 teaspoon cayenne
• 1/8 teaspoon of sea salt
• 1/8 cup chopped cilantro

Directions:

1. Preheat the oven to 425^0F. Toss cauliflower florets with half of oil. Spread on baking sheet. Roast until caramelized and mostly tender, 30-40 minutes.
2. Heat remaining oil in small skillet until shimmering. Add ginger and Serrano chiles and cook, stirring frequently, until fragrant, about 1 minute. Add cumin, coriander, turmeric, cayenne, and salt. Allow spices to toast in oil, being careful not to burn, for at least one minute. Add cauliflower and toss well in spices.
3. Cook until thickened and fragrant, about 5 minutes. Adjust seasoning to taste with salt.
4. Stir in cilantro and serve.

Adapted from this recipe.

Enjoy!

If you'd like to receive more healthy recipes directly to your inbox, feel free to subscribe to my blog. And if you try any recipes and find ways to make them better, please share your tips here. The more the merrier!

Fresh Broccoli and Green Bean Saute

The 4 cups of veggies that are required per day on Ideal Protein are surprisingly a lot of veggies- in a good way. It's probably safe to say that most people don't usually get that many vegetables in a day. If we know they are so good in so many ways, why not learn to love them? We seem to have long attention spans for things like cheese and potatoes, but for many, salads and steamed broccoli can get pretty boring pretty fast. Try this healthy and delicious variation to add a little oomph to your day, and hopefully you can stave off the veggie boredom a little longer, if not forever.

Fresh Broccoli and Green Bean Saute

Difficulty: Easy

Ideal Protein: Phase 1, 2, 3, 4

Servings: 4

Ingredients:

• 8 cups broccoli florets and green beans (or any veggies of your choice)
• 1.5 tablespoons olive oil
• 2 cloves garlic, sliced thin
• 1/2 teaspoon crushed red pepper flakes, plus more if desired
• Sea salt and freshly ground black pepper

Directions:

Zucchini Pasta Primavera

What's your biggest carb craving?

Hands down, my favorite carb is pasta. And I guess potatoes... and bread too. Oh geez, I know I'm not alone when I admit I love them all. But I better focus here.

Back to the pasta thing... this is why I'm a huge fan of the Miracle Noodle. There are also some other fun and unique options you can make right at home. For years I've heard about using zucchini to make noodles. The idea never appealed to me because I find that zucchini can be bitter, and I just don't love its flavor. When I started writing this blog to share Ideal Protein recipes with my clients (and anyone else looking for healthy options,) I became more motivated to experiment with new ideas- especially when it came to finding creative noodle substitutes.

I'm so glad I did.

Here are a few helpful tips for making a great tasting zucchini noodle. A mandolin is probably a wonderful kitchen tool, but a potato peeler works perfectly. "Peel" the zucchini lengthwise to make pappardelle shaped noodles. The other cool tip is to "cure" the zucchini first with salt. This removes the bitterness from the zucchini (as well as eggplant when cooking that.)

This recipe is so easy and versatile, you can mix and match ingredients as you please. It's a great way to get your veggies while also getting a "pasta" fix. Other than using zucchini in a sweet zucchini bread (there go those carbs again,) this is my second favorite way to eat it.

Zucchini Pasta Primavera

Difficulty: Easy

Ideal Protein: Phases 1, 2, 3, and 4

Servings: 4

Ingredients:

• 3-4 zucchinis (or 4 cups of thin zucchini strips)
• 4 cups of sliced red peppers, sliced mushrooms, and spinach.
• 4 teaspoons basil pesto grapeseed oil (this adds a touch of WOW!)
• 1 teaspoon salt
• 1 clove garlic, minced
• salt and black pepper to taste

Directions:

1. Cut zucchini into thin, noodle-like strips using a mandolin or potato peeler. Toss with 1 teaspoon salt, and place in a colander to drain for 30 minutes.
2. Bring a pot of water to boil. Add zucchini and cook for one minute. Drain and rinse immediately with cold water to stop cooking.
3. Heat basil pesto grapeseed oil in a large skillet over medium high heat. Add peppers and mushrooms and saute for 5 minutes. Add zucchini and garlic followed by spinach; cook and stir until just tender, about 5 minutes. Season to taste with salt and pepper.
4. Add your favorite protein.

Adapted from this recipe.

Chorizo-ish Hash Tacos

If you know me well, there's one thing you know about me:

I love tacos.

But I don't love to cook tacos at home because I find them to be BOR-ING! That is until I found a taco recipe that has since become a staple in my house. Trust me, these are special. And there is always enough for leftovers. If you really want to have fun, top the leftovers with a fried egg for breakfast the next day. These tacos have something in common with my Shrimp Tikka recipe- you won't want to share this either. You will do everything in your power to make sure you have lefties the next day. Make the meal healthier by adding a bit of saut'eed spinach or any other veggies you have around.

Chorizo Hash Tacos

Difficulty: Easy

Ideal Protein Recipe: Phase 4

Servings: makes 12 tacos

• 2 pounds Yukon Gold potatoes, quartered for faster cooking
• 1 1/2 pounds lean ground beef or buffalo
• 1 tablespoon sea salt
• 1 tablespoon minced garlic
• 1 tablespoon sweet paprika
• 2 tablespoons chopped chipotles in adobo
• 1/2 teaspoon ground coriander
• 1 teaspoon dried oregano
• 2 tablespoons cider vinegar
• 2 tablespoons grapeseed oil
• corn tortillas, warmed
• Optional/Get Creative: Tomato salsa, chopped white onion, cilantro and lime wedges, and veggies of your choice, for serving

Directions:

1. In a large saucepan, cover the potatoes with 4 inches of cold water and bring to a boil. Simmer over low heat for about 30 minutes, until tender. Drain and let cool slightly. Coarsely mash them in the saucepan.
2. In a large bowl, knead the beef with the salt, garlic, paprika, chipotles, coriander, oregano and vinegar. Gently knead in the potatoes, leaving some chunks of potato.
3. In 2 large skillets (or 1 skillet and save the rest to cook tomorrow,) preferably cast-iron or nonstick, heat the oil until shimmering. Add the chorizo-potato mixture to the skillets and press into an even layer. Cook over moderately high heat undisturbed until a crust forms on the bottom, about 5 minutes. Turn the mixture in sections and cook until browned and crusty on the bottom, about 5 minutes longer.
4. Assemble tacos.

Adapted from this recipe.

Miraculous Bruschetta Fettuccini

I forgot how good a tomato can be.

For years my childhood memories of sweet, juicy summertime tomatoes have felt so distant. I pretty much gave up on them. What happened to that tomato that you could eat and savor plain? Were store-bought tomatoes always as bland as they are now?

For a moment my memories came alive as I rediscovered how a real tomato should taste.

These were fresh from the garden. As I enjoyed them, the accompanying food was a mere distraction. I became inspired to play to this vegetable's fruit's strengths and showcase these perfectly miraculous tomatoes.

What did I end up with?

Bruschetta in a bowl.

Miraculous Bruschetta Fettuccine

Difficulty: Easy

Servings: 2

Ideal Protein: Phases 1, 2, 3, 4

Ingredients:

• 2 teaspoons extra-virgin olive oil
• 1-2 large garlic cloves, finely chopped (2 if you love garlic!)
• 1/2 tsp. kosher salt
• 2 cups chopped garden fresh tomatoes (any type works)
• 1 package Miracle Noodle Fettuccini
• 1/4 cup thinly sliced fresh basil leaves

Directions:

1. Combine oil, garlic, and 1/2 tsp. salt in a large bowl. Chop the tomatoes and stir into oil mixture. Let stand about 30 minutes, stirring occasionally.
2. Heat Fettuccini in a frying pan for 1 minute. Add tomato mixture and toss in pan to coat noodles. Place in serving bowl. Add basil and toss.

*In Phase 4, it's okay to add some shaved Parmesan to the mix!

Adapted from this recipe.

And the Winner is...

The results are in for our digital food scale contest! The folks over at SlimKicker checked out the entries, and they have chosen their favorite fun, creative challenge.

And the winner is...

Teresa!

They loved her idea of having a Delayed Gratification Challenge, and I agree it's a great habit to start. Here is the description of the challenge if any of you want to try it yourself:

How about starting a "delayed gratification" habit? There's a guy at work who brings in gourmet cupcakes every week. I told him to make mini ones for me but darn it all, he did that and I still would eat several! So I started putting them in freezer bags and am storing them in the freezer!

Congratulations to you, Teresa! And many thanks to those who shared some great ideas. If you haven't seen some of the ideas yet, go check them out. You might just be inspired to take on a healthy challenge.

No Seriously, Who Wants Free Stuff?

I recently came across a post on a blog called Anelephantcant that I found refreshing. In this post, he described that his previous post didn't get very many likes or comments from his readers. What bothered him most was that he thought it was the best title he's ever come up with... and nobody appreciated it. I loved the humor and honesty of this post, and it inspired me to do the same. Alright, so my approach might be a little more desperate than his, but I'm working on a deadline here.

I thought the offer of free stuff would get somebody's attention?

The contest I posted in my last post received a few entries, but for the hundreds of people who have viewed my last post, only 10 entered my contest! Not only that, but I know many of you are Ideal Protein peeps because my stats show that most of the views of my blog are from people searching for Ideal Protein recipes. And I know you need a nice food scale, right?

Was it my title?

Is it me?

Don't you want a free brand new digital food scale?

Are you worried I'll somehow get your private information and send you junk mail all the time? (Which by the way, I would NEVER waste my time doing, puh-lease!)

So you have 1 more day to enter, and it's easy. And hey, odds are pretty good right now that you could win because there aren't many entries.

Go to this page (and hopefully read it.) Then enter a comment giving an idea of a fun and creative diet or fitness/exercise challenge that you would do for 1 week. You don't have to actually do the challenge, but you might inspire someone else to do it or come up with their own.

Seriously, don't make me beg.

Who Wants Free Stuff?

Alright, so this isn't just about free stuff. Free stuff is always fun, but there's nothing like winning free stuff. And, there's nothing like winning free awesome stuff. Well, it's your lucky day because I'm giving one of my readers the chance to enjoy the thrill of winning.

What's the prize?

This Ozeri Touch Professional Digital Kitchen Scale!

Why am I giving this away?

Why not? A food scale is a really helpful kitchen tool to have. I love mine! I'm teaming up with SlimKicker to help you get this valuable tool.

Feelin' Wild Grilled Salmon

It's the perfect time of year for some wild Sockeye Salmon. What is it about this salmon? Not only does it always look more fresh and vibrant than the other salmon in the case, but to me it also tastes better. Since I have my rule about not cooking fish inside the house, I'm lucky that summer is the prime time to get this delicious fish.

I like to keep my salmon simple, so here is the first of several spice-rubbed salmon variations I've made this summer.

Feelin' Wild Spice Rubbed Grilled Salmon

Difficulty: Easy

Servings: 4

Ideal Protein: Phases 1, 2, 3, and 4

Ingredients:

• 4 (6 oz) salmon fillets
• 1 teaspoon whole cumin seed
• 1 teaspoon whole coriander seed
• 1/2 teaspoon whole fennel seed
• 1 teaspoon dry peppercorns
• Sea salt
• Olive oil spray

Directions:

1. Combine cumin, coriander, fennel and peppercorns in a frying pan and toast on the stove, shaking gently until seeds become fragrant.
2. Crush seeds in mortar and pestle or pour into spare pepper grinder. Season salmon with salt, then liberally rub toasted seeds on fillet.
3. Preheat gas grill to medium-high and brush the grilling rack with oil to keep the salmon from sticking.
4. Place the salmon skin side down on the hot grill. Grill for 4 to 5 minutes, depending on the thickness of the fish. Turn carefully with a wide spatula and grill for another 4 to 5 minutes.
5. Allow the fish to rest for 10 minutes. Remove the skin and serve.

If you have extra seasoning, store it in a spice jar, and it'll be ready to go the next time.

Adapted from this recipe.

Grilled Stuffed Mushrooms

Sometimes I'm a bit of an impulse buyer.

It's very rare, but occasionally I can't help myself. This last time... it was mushrooms. I know, you thought I was going to mention that great pair of shoes. But not me. For me, it was mushrooms. These big plump stuffing mushrooms looked so good, I had to have them. I had no plan of what to do with them, but I was sure I would find a way. They reminded me of the days when my mom would make her decadent stuffed mushrooms for parties, and I felt the need to taste that delicious memory once again. The only problem: her stuffed mushrooms were filled with butter, Parmesan, and breadcrumbs, something that I wasn't going to tempt myself with. So I was on a mission to find a recipe I could work with. Not only that, but could I grill them? The only stuffed mushrooms I ever ate were baked in the oven. With the 105 degree heat and a recent discovery that I have no air conditioning in my house (that's another story,) I was not sticking anything in that oven. After a quick search, I immediately came across this really cool resource that pretty much breaks down the art of a stuffed mushroom.

Using the basics and some random stuff I had in my house, here is what I came up with. I suggest you do the same. Go for it. Get creative.

Grilled Stuffed Mushrooms

Difficulty: Easy

Servings: 2-4

Ideal Protein: Phases 1, 2, 3, and 4

Ingredients:

• 8 large stuffing mushrooms, cleaned and stems removed and chopped for stuffing
• meat: Phase 4- I used 1 Applegate Farms Chicken and Apple Sausage. Phases 1-3- use 1 chicken sausage with no added fruit or sugar
• sea salt
• black pepper
• fresh basil, chopped
• 2 teaspoons olive oil. Phase 4- use 1 tablespoon of hummus instead of oil. (Most recipes use a binder such as butter, mayonnaise, or cheese to hold the stuffing together. In Phase 1-3, use olive oil or a Walden Farms product, but in Phase 4 hummus is a much healthier and equally tasty alternative to those other binders.)

Directions:

1. Brown sausage in a skillet in 1 tsp of olive oil. Let cool.
2. Remove mushrooms stems. Clean and chop.
3. Mix chopped mushrooms, meat, basil, salt and pepper, and olive oil (or hummus for Phase 4) in a bowl.
4. Stuff mushrooms.
5. Preheat grill to medium.
6. Spray grill pan with olive oil and grill mushrooms on grill pan for 15-20 minutes.

You-Won't-Want-to-Share Shrimp Tikka

What exactly is a tikka?

I've consistently made this dish for a few years now, and it wasn't until today that I asked myself that very question. In Finnish it means woodpecker. Google dictionary tells me it is "an Indian dish of small pieces of meat or vegetables marinated in a spice mixture." I think I'll go with definition #2, but really, if it's healthy and tastes this great, I don't care what it's called or what it means. It sort of reminds me of the classic dinner scene in the Breakfast Club when they're eating quiche and Long Duck Dong asks, "how do you spell it?" Grandpa Fred so cleverly replies, "you don't spell it son, you eat it!" My thoughts exactly!

This marinade is packed with dynamic flavors and almost provides a barely there crispy texture to the outside of the shrimp. (I won't go so far as to say it's a crispy coating.) Try this Shrimp Tikka, and it will be a real crowd-pleaser... that is, if you want to share.

Shrimp Tikka

Difficulty: Easy

Servings: 4-6

Ideal Protein: Phases 1, 2, 3, and 4

Ingredients:

• 1/4 cup grapeseed oil **(or 1/8 cup + 2 teaspoons if you're in IP Phases 1, 2, or 3)
• 2 tablespoons fresh lime juice
• 1 fresh jalape~no, seeds removed and chopped (keep seeds for more heat)
• 1 (1-inch) piece peeled ginger, chopped
• 2 large garlic clove, smashed
• 2 teaspoons ground garam masala
• 3/4 teaspoon turmeric
• 1/8 teaspoon grated nutmeg
• 1/2 teaspoon of sea salt
• 2 pounds large shrimp, peeled and tail removed
• Wooden or metal skewers for grilling

1. Pur'ee all ingredients, except shrimp, in a blender until smooth.
2. Pour into a sealable bag, then add shrimp and marinate at cool room temperature, turning bag occasionally, 30 minutes.
3. Preheat grill to medium-high heat.
4. Thread 4 shrimp onto each skewer, leaving small spaces between them. Put on a tray.
5. Lightly oil grill rack, then grill skewers, covered, turning once, until just cooked through, 4 to 6 minutes total.

Guilt-Free French Fries

If you were stuck on a deserted island, and you could pick one food to eat, what would that be?

I know I'd struggle with choosing only 1 food, but if I had to pick, french fries sure would make it to the top of my list. Back when I was in college, I used to think it was okay to eat a meal that consisted only of french fries. But now I know too much. Now I would only do that if I were in a very desperate situation, like being stuck on an island, or trapped in a McDonald's. Don't get me wrong. I still eat french fries as a part of my meal on occasion, but it's nice to know I can make a healthy version at home. For all of you out there on the weight loss phase of Ideal Protein the good news is that eventually you will get to enjoy these guilt-free fries!

Guilt-Free French Fries

The difference between these and plain old roasted potatoes is all in the way you cut them. Cut these like fries, and you'll feel like you're eating fries.

Difficulty: Easy

Ideal Protein: Phase 4

Servings: 3

Ingredients:

• 1 pound Yukon gold potatoes
• sea salt
• pepper
• olive oil spray

Directions:

1. Preheat oven to 425.
2. Cut potatoes into french fry size strips.
3. Spray baking sheet with olive oil. Using the spray will minimize the amount of oil used.
4. Season potatoes with sea salt and pepper.
5. Bake for 30 minutes, flipping potatoes every 10 minutes to prevent excessive browning.

Enjoy!

If you'd like to receive more healthy recipes directly to your inbox, feel free to subscribe to my blog. And if you try any recipes and find ways to make them better, please share your tips here. The more the merrier!

Grilled Chicken Burgers with Peanut Sauce

Ahh, summertime... long sunny days, warm nights, and grilling. It doesn't get much better than that. It's the season of the burger, and when you can't load a burger with cheese, mayo, ketchup, and a bun, it helps to get creative.

I've noticed that when making burgers with ground beef, certain flavors get hidden by the strong beef flavor. Chicken, however, allows the flavors to shine through.

Grilled Chicken Burgers with Peanut Sauce

Difficulty: Easy

Servings: 3-4

Ideal Protein: Phases 1, 2, 3, and 4

Burgers:

• 1 1/2 pounds ground chicken
• 1/4 cup scallions, sliced
• 1 tablespoon Tapatio sauce (Sriracha sauce is okay on Phase 4 only)
• 2 teaspoons grated peeled fresh ginger (or 1/4 teaspoon powdered ginger)
• 2 teaspoons soy sauce or gluten-free tamari
• 1/4 teaspoon sea salt

Peanut Sauce on Phases 1, 2, and 3:

• 2 tablespoons Walden Farms peanut butter
• 2 teaspoons soy sauce or gluten-free tamari
• 1 1/2 teaspoons sesame oil
• 1 teaspoon water

Sauce on Phase 4 only :

• 2 tablespoons peanut butter
• 2 teaspoons gluten-free soy sauce or tamari
• 1 1/2 teaspoons sesame oil
• 1 teaspoon water
• 1 teaspoon rice vinegar

Directions:

1. Preheat grill to medium high heat.
2. Combine the ingredients for sauce into a bowl and whisk until completely mixed. Set aside.
3. Place ground chicken, ginger, and salt in a bowl and fold gently to spread seasonings. Add soy sauce, scallions, and Tapatio; mix once more.
4. Separate meat mixture into 4 patties. Use thumb or a spoon to create an indentation in the middle of each patty.
5. Place patties on a hot grill for 4 minutes. Flip; grill for another 4 minutes or until internal temperature reaches 165 degrees.
6. Brush 1 tablespoon of sauce onto each cooked patty. Add to 2 cups of veggies.

This recipe would be great with Miracle Noodles!

Adapted from this recipe.

Enjoy!

If you'd like to receive more healthy recipes directly to your inbox, feel free to subscribe to my blog. And if you try any recipes and find ways to make them better, please share your tips here. The more the merrier!

Let Food be Your Medicine

A few weeks ago I went to a continuing education seminar for Ideal Protein, and I was blown away even more than I already am by what we do as a group. We had the opportunity to meet the brains behind the method and catch up with other clinics in the region. One of the very cool things that they did at the beginning of the course is ask 1 spokesperson from every clinic at the event stand up, introduce their clinic, and share their personal weight loss using the Ideal Protein Weight Loss Method. To say I was surprised would be the wrong description, but I was amazed by the level of success at fighting obesity we witnessed in that room of nearly 200 people.

And it wasn't just about the patients. The doctors, coaches, and entire staffs were sharing their personal weight losses of anywhere from 7 pounds to over 100 pounds... and they're keeping it off.

I see this success everyday in my office, but it reaffirmed to me that the philosophy behind Ideal Protein is one I can stand behind.

In a world where we are plagued by taking a slew of medications for diabetes, high blood pressure, and high cholesterol among other things, it's exciting to know that many times there is another way. The famous statement by Hippocrates captures the whole essence of Ideal Protein:

Let your food be your medicine and medicine be your food.

Vietnamese Chicken Salad

Alright, alright, I know. Another Vietnamese recipe. I can't help it. The ingredients in these recipes create some wonderful flavors. This salad is light and crispy and makes for a great summer treat. You'll notice that my "test run" for this new recipe is lacking a little color, but it's certainly not lacking in flavor. When I make this again, I will julienne slice some red peppers and add them if not for the flavor, but for the color. It's simply more fun to eat colorful food.

Vietnamese Chicken Salad

Difficulty: Easy

Servings: 3-4

Ideal Protein: Phases 1, 2, 3, and 4

Ingredients:

• 1 tablespoon Stevia
• 2 tablespoons Red Boat Asian fish sauce*
• 1 1/2 tablespoons fresh lime juice, plus lime wedges for serving
• 1 1/2 tablespoons distilled white vinegar
• 1 tablespoon water
• 1 serrano chile (with seeds for more heat if desired), minced
• 1 small garlic clove, minced
• Sea salt
• 4 cups finely shredded green cabbage
• 1/2 small red onion, thinly sliced (optional)
• 1 cup julienne cut red pepper
• 1/4 cup coarsely chopped cilantro
• 1/4 cup coarsely chopped mint
• 1 1/2 pounds (3 8-oz servings) of shredded grilled chicken breast or 3 cups of shredded rotisserie chicken (fat and skin removed.)**
• 2 tablespoons extra-virgin olive oil

*Be careful with fish sauce because some brands have added sugar. If you are going to use fish sauce in Phases 1-3 only use Red Boat Fish Sauce. If you can't find it at your store, substitute 4 teaspoons of soy sauce and 2 teaspoons of lime juice for the 2 tablespoons of fish sauce. Any fish sauce is okay in Phase 4.

**when buying a rotisserie chicken, check the labels and avoid added sugars, oils, etc.

Phase 4 optional modifications:

• 2 tablespoons grapeseed oil, for frying
• 2 large shallots, thinly sliced (I highly recommend this... yummy!)
• 2 carrots, finely shredded
• 3 tablespoons coarsely chopped unsalted roasted peanuts

1. In a small bowl, combine the Stevia, fish sauce, lime juice, vinegar, water, chile and garlic and stir until the Stevia is dissolved. Let the dressing stand for 5 minutes.
2. Phase 4 only: Meanwhile, in a small saucepan, heat the grapeseed oil until shimmering. Add the shallots and cook over high heat, stirring constantly, until golden, 3 to 4 minutes. Drain the shallots on paper towels. Sprinkle the shallots with salt and let cool.
3. In a large bowl, toss the cabbage, red onion, red peppers, cilantro, mint and shredded chicken. Add the olive oil and the dressing and toss. Serve the chicken salad with lime wedges.
4. Phase 4 only: Sprinkle with the peanuts and fried shallots and serve the chicken salad with lime wedges.

Adapted from this recipe.

Enjoy!

If you'd like to receive more healthy recipes directly to your inbox, feel free to subscribe to my blog. And if you try any recipes and find ways to make them better, please share your tips here. The more the merrier!

What's Wrong With Our Fight Against Obesity?

I recently read a great article about why the fight against obesity is not working in the US. It's a commentary on the new documentary on HBO titled "The Weight of the Nation." Since author Gary Taubes says it so eloquently, I'll just refer you to his article. I don't know the details of the documentary, but I do know that the information in his article is right on. He talks about why it's not as simple as calories in = calories out and that the real answer to weight loss isn't about exercise, but more about what we are eating. He talks about sugar and insulin, and... well, let me just get to it. Here is the article called Why the Campaign to Stop America's Obesity Crisis Keeps Failing.

What do you think?

Sugar (Photo credit: Wikipedia)

Not Yo Grandma's Meatballs

These Vietnamese meatballs are a favorite in our house. I always make a double batch because I crave more the next day!

Vietnamese Meatballs

Difficulty: Easy

Servings: 4-6

Ideal Protein: Phases 1, 2, 3, and 4 (Optional Phase 4 variations listed at the end of the recipe.)

• 2 pounds lean ground beef
• 1/2 cup finely chopped fresh basil
• 8 garlic cloves, minced
• 6 green onions, finely chopped
• 2 tablespoons Red Boat Fish sauce*
• 2 tablespoons Tapatio hot sauce**
• 1/2 tablespoon Stevia
• Optional: 2 teaspoons of Konjac Glucomannan Flour.***
  
• 2 teaspoons freshly ground black pepper
• 2 teaspoons sea salt
• 2 7-oz bags of Miracle Noodle Fettuccine
  

Preheat oven to 400 degrees. Gently mix all ingredients in large bowl. Using moistened hands, roll meat mixture into 1-inch meatballs. Arrange on baking sheet. Bake for 20 minutes.

*Be careful with fish sauce because some brands have added sugar. If you are going to use fish sauce in Phases 1-3 only use Red Boat Fish Sauce. If you can't find it at your store, substitute 4 teaspoons of soy sauce and 2 teaspoons of lime juice for the 2 tablespoons of fish sauce. Any fish sauce is okay in Phase 4.

If you are not on a diet, the following modifications are tasty. Also, if not on Ideal Protein, and you prefer sugar over Stevia, use 2 tablespoons.

Grilled Halibut with Veggie Pico

When I saw a beautiful fillet of wild halibut at the store the other day, I found myself drawn to it. It's that time of year again. Fish is one of those foods that I tend to eat mostly during the summer for two reasons: some really nice wild fish becomes available, and I can't stand to cook it inside my house. I've tried baking, broiling, or sauteing it several times over the years, and while it sometimes works out fine, there's always the one time that the fish is too fishy. That fishy smell that lingers for days in the kitchen sends me into a fish-cooking hiatus that at times can last up to several years.

I've finally learned my lesson.

Now I only cook fish outside on the grill, and I have yet to experience that yucky smell that turns me away from fish. This was my first time cooking halibut, and it is the perfect fish for grilling. It was light and flaky, delicious on its own. And the fresh veggie salsa made for a fun and colorful addition. The salsa reminded me of a pico de gallo, consisting mainly of chopped cucumbers, tomatoes, and red peppers. I had some leftover pico that I put on my salad the next day, and it was even better after sitting in the lime juice and vinegar over night.

Grilled Halibut with Veggie Pico

Difficulty: Easy

Servings: 2

Ideal Protein: Phases 1, 2, 3, and 4

• 1 cucumber, diced
• 2 Roma tomatoes, diced and seeds removed
• 1 red bell pepper, diced
• 1 jalapeno, diced
• 1 green onion, diced
• 1/4 cup chopped cilantro leaves
• 3 tablespoons rice wine vinegar
• 1 teaspoon Stevia
• 2 tablespoons lime juice
• 10 ounces halibut fillet
• Sea salt and black pepper
• Olive oil

Directions

Tortilla Espa~nola My Way

Alright, so it's not entirely my way.

I learned it from my husband and then declared it mine.

Fifteen years ago I lived in Madrid, Spain. Sixteen years ago Nick, my (now) husband, lived in San Sebastian, Spain. It wasn't until 8 years ago that we met for the first time. And we had one thing (only one) in common: we couldn't live without tortilla. I'm not talking about those things you wrap around meat to make burritos and tacos. I'm talking about Tortilla Espa~nola, a staple in Spanish culture. Back in Madrid, I didn't adapt well to the Spanish cuisine. I wasn't a pork eater, and paella always tasted way too fishy for me. I could always count on some good tortilla though. Upon arriving home, I had many failed attempts to make a good tortilla. I was making the stupidest of mistakes. I was too impatient to cook the potatoes enough.

I stopped eating tortilla for 7 years.

Then when I met Nick, he let me in on his little secret: cook the potatoes until they are soft.

Now I make a damn good tortilla. It's a simple dish made with eggs, potatoes, and onions. Here's a little warning for the tortilla purists in the world: I add yams. Sorry, I know it's probably tortilla sacrilege to the traditionalist, but it's much more interesting.

Tortilla Espa~nola My Way

Difficulty: Moderate/Easy

Cooking time: 1 hour

Servings: 4

Ideal Protein: Phase 4

Ingredients:

• 2-3 medium Yukon gold potatoes, peeled and cubed
• 1 medium jewel yam
• 1 medium onion, diced
• 8 eggs
• olive oil
• sea salt and black pepper

1. Peel and cube the Yukon golds first, as they take the longest to cook.
2. Cover bottom of a 12 inch non-stick frying pan with a thin layer of olive oil and add potatoes to cook on medium heat. Cover pan.
3. While potatoes are cooking, peel and cube yam. Add to pan.
4. Stir potatoes occasionally.
5. While potatoes are cooking, chop the onion and add to pan. Continue to stir occasionally throughout.
6. Add sea salt and black pepper to taste. Here is my trick: I periodically pull out a potato cube to taste for desired saltiness. This way I can be conservative with the salt until I get just the right amount and, I am sure to get the flavor exactly how I want it.
7. While the potatoes are cooking, beat eggs in a large bowl.
8. Cook potatoes through. They will almost be mushy. You should be able to cut through them with the side of the spatula.
9. Remove pan from burner and turn burner to low. Using a slotted spoon, transfer potatoes into the eggs removing as much of the oil as possible.
10. Stir potato and egg mixture.
11. Drain oil from the pan and place on burner on low heat.
12. Pour potato and egg mixture back into pan and let sit. Cover. Do not stir.
13. Let sit for 10 minutes or until cooked on bottom. Entire tortillas should slide as one piece in pan when you slide pan from side to side.
14. Use a large plate to cover tortilla in pan and flip over so tortilla rests on plate with the cooked side down.
15. Slide tortilla back into pan, raw side down. Continue to cook on low heat until cooked through, 10 minutes.
16. Flip onto large plate and let cool slightly.
17. Serve. Avocado slices make a nice addition.

I recently learned a lesson from making destroying a tortilla. It was a reminder not to take life too seriously. After 8 years of perfecting the craft, I recently had my first colossal failure. The whole bottom layer stuck to the pan, and I couldn't keep the tortilla in one piece. I had to improvise and make it a scramble (along with buying a new non-stick pan.) If you try it, and it doesn't work, don't sweat it. Just do what I did. So it wasn't quite the classic non-traditional version I always make, but it was still a tasty treat.

When it works, I'd put my tortilla up against a traditional tortilla any day.

Buen provecho!

I Love NOLA Creole Shrimp

I have a very special place in my heart for New Orleans. I lived there during, what my husband will confirm were, the best years of my life... other than the years I've spent with him, of course. In honor of the upcoming French Quarter Festival in New Orleans, I thought I'd share an easy Creole Shrimp with Garlic and Lemon Recipe.

I Love NOLA Creole Shrimp

Difficulty: Easy

Servings: 2-3 servings

Ideal Protein Phases: 1, 2, 3, and 4

Ingredients

• 1 pound large shrimp, shelled and deveined
• 1 1/2 tablespoons minced garlic
• 1 tablespoon Creole seasoning (for phases 1, 2, and 3 watch out for brands like Zatarain's which have sugar in them)
• 1 red bell pepper, chopped
• 1 tablespoon grapeseed oil
• Juice of 1 lemon
• 1/4 cup chopped parsley

In a bowl, toss the shrimp with the garlic, creole seasoning, and bell pepper.
In a skillet, saut'e the shrimp in the oil over moderately high heat for 3-4 minutes per side, until just white throughout. Add the lemon juice and parsley and serve.

Adapted from this recipe.

Enjoy!

Roasted Brussels Sprouts

Doesn't it get boring eating the same thing over and over?

I eat broccoli most of the time because I like it and it's easy, but sometimes I just want something different. I am a creature of habit, and I can eat the same things over and over and stay satisfied. But even I get bored. Several times in the last few months I've paused while passing by the Brussels Sprouts at the grocery store, thinking maybe I should dare to try them. I never liked them much, but in the last few years my mother-in-law has made them quite often. When she makes them, they are always good, and each time, I seem to like them more. They have definitely started growing on me. I've also noticed them popping up on the restaurant scene over the past few years. Since I like to be cool and keep up with the hip restaurant scene, I decided to go for it this time. The hubs was out of town, so if they didn't turn out right, I didn't have to make anyone suffer through it with me.

I bought this bag because they looked so good and fresh.

But really, would anyone ever actually microwave these things?

Not me. I'm guessing there's a reason they are often times paired with bacon in restaurants. Clearly I need to disguise the Brussels Sprout flavor a little bit, right? It's like eating fish. We don't want our fish to taste fishy, and we don't want our Brussels Sprouts to taste Brussels Sprouty either... I think?

This is how they started out...

And this is the finished product. I'll just say... yummy, yummy, yummy!

Roasted Brussels Sprouts

Difficulty: Easy

Yield: 4-5 servings

Ideal Protein Phase: 1,2,3 and 4

• 1 1/2 pounds Brussels sprouts (8-10 cups measured raw)
• 2 tablespoons good olive oil
• 3/4 teaspoon sea salt (use 1/2 teaspoon if you prefer less salted)
• 1/2 teaspoon freshly ground black pepper

Preheat oven to 400 degrees F.

Cut off the brown ends of the Brussels sprouts and pull off any yellow outer leaves. Cut in half lengthwise. Mix them in a bowl with the olive oil, salt and pepper. Pour them on a sheet pan and roast for 25 to 35 minutes, until crisp on the outside and tender on the inside. Shake the pan from time to time to brown the sprouts evenly. Sprinkle with more sea salt if desired, and serve immediately.

Adapted from this recipe.

Enjoy!

Non-Chicken Wings Non-Recipe

Do you ever have those days that just feel chaotic?

Nothing's going right at work, your back hurts from all the stress, and the craziness of your day gets you home late. You rush in the door with no time to make anything good for dinner. Even the Jamaican Jerk Chicken recipe will take too long. You're tired and hungry, and you need to eat NOW!

How about some chicken wings? Or maybe a healthier version?

Non-Chicken Wings Non-Recipe

This is so easy, that it's not really even a recipe... and it tastes great too!

Sprinkle some sea salt followed by Tabasco Buffalo Style Hot Sauce on boneless, skinless chicken (strips work best.) It doesn't even need to marinate. Throw it on the grill (7-9 minutes per side or until cooked through) or in the oven (400 degrees for 20 minutes or until cooked through,) and before you know it, they'll be ready to go! I also do this with Tapatio or Cholula hot sauce, and it's good every time.

There are other hot sauces out there, and many will work. Just remember to check your labels. It is only an Ideal Protein Phase 1, 2, or 3 dinner if the sauce has 0 carbs, 0 sugar, and 0 fat.

After a hectic day, you deserve to eat something healthy and yummy!

How Much Do You Complain?

I recently read a post on Bacon is Magic titled "Could You Last One Day Without Complaining?" In it, Ayngelina's sister writes about her 30-day challenge to quit complaining. I've thought about this before, and personally, couldn't last long myself. What is it about complaining? Do we feel comforted by it? Do we feel it connects us with other people? Or makes us more interesting? I've tried to quit myself, with little success. My husband says I could never do it; that he can't imagine me going 30 days without saying the word "annoying."

But it has me thinking...

How do I approach everything in my life? And can I control this? I don't really know the answer to that, but I'm going to guess that it's just about the only thing I can control in my life.

Can I choose to stand in line at the grocery store and feel patient, or am I destined to always scope out the other lines, feeling like I need immediate service?

Can I choose to appreciate the beauty of the snow falling, or do I have to focus on how much I don't want to drive in it tomorrow?

Can I choose to believe the guy in the next lane over just didn't see my signal, or am I stuck in a world where other drivers won't let me merge?

Can I choose to give it my all and pretend I am a backup dancer for the teacher in Zumba class, or will I keep looking at the clock thinking about how much I hate exercising and I hate the gym?

Can I choose to enjoy the beauty in the colors of the vegetables on my plate and savor the natural flavors each ingredient contributes, or must I look at that food with hatred and feel deprived because it's not pizza and ice cream?

Can I choose to view the new eating habits I have created for myself as the ultimate gift I am giving to my body, or will I always view it as the worst kind of punishment?

I am not really sure the answer to these questions. Sometimes I think we can choose, and other times, I think it may be beyond our control. Regardless, for me it's empowering to know that whatever my thoughts are, they are just realities that I have made up. So if I made those up, there's hope that I can create new ones.

I know I'd love to live in a world in which we had one day to let it all out. Maybe we should make Festivus an official holiday? It could be fun to have a designated day for "airing our grievances." Maybe then we could reserve all other days for a little more delight.

What about you? How do you act? Do you complain a lot or use the word "annoying" as much as I do? (I even tried saying irritated in place of annoyed, thinking I could fool my husband. It didn't work.) If you do complain, is it subtle? Is it incessant? Do you feel more connected to others if you can share your grievances?

Roasted Cauliflower with Turmeric and Cumin

Seriously, how ugly is this?

I get really excited by colorful food, so when I saw this...

...I had high hopes.

It just goes to show that looks aren't everything. Because as ugly as the final product looked on the plate, this roasted cauliflower tasted DELICIOUS!

The purple cauliflower is actually a result of a natural genetic mutation found in cauliflower. The color is caused by the presence of an antioxidant called anthocyanin (also responsible for the color in purple cabbage and red onions.) Some say it has a milder flavor and is more tender than white cauliflower, and based on this meal, it was just that.

Try this amazing and easy recipe and see for yourself!

All you need is some cauliflower and this:

Roasted Cauliflower with Turmeric and Cumin

Difficulty: Easy

Yield: 2 servings

• 2 teaspoons of grapeseed oil
• 1/4 tablespoon of ground cumin
• 1/2 teaspoon of turmeric
• 1/2 teaspoon of crushed red pepper
• 1/2 teaspoon of sea salt
• 4 cups of cauliflower

Preheat the oven to 425^0. In a mixing bowl, combine the oil, cumin, turmeric, crushed red pepper and 1/2 teaspoon of salt. Add cauliflower and toss to coat.

On a large rimmed baking sheet, spread the cauliflower in an even layer and season with sea salt if desired. Bake for about 30-40 minutes, until browned and tender.

Adapted from this recipe.

And remember... don't judge a book by its cover.

HAPPINESS: You look fat and good!

Reblogged from The Happiness nest:

By Aliker David Martin

If you have health, you probably will be happy, and if you have health and happiness, you have all the wealth you need, even if it is not all you want. ~Elbert Hubbard

I have never been concerned about my diet until I came to America. To look fat is never a bad thing in...

Read more... 374 more words

Red Curry Chicken

A few weeks ago I was so elated to discover the Miracle Noodle that I couldn't wait to cook up something to go with them! Those of you who came to see me probably noticed that it was about the only thing I could talk about. Well, the wait is over. I tried them, and they were DELICIOUS! I liked them so much, that I turned around and ordered the Fettuccine and the Miracle Rice. We now carry all 3 products at our office.

They taste and feel just like a rice noodle you would find in an Asian soup or a stir-fry. My first experiment was a very successful Red Curry Chicken to go along with the angel hair Miracle Noodles.

This meal makes a wonderful Ideal Protein Phase 4 LUNCH, so if you are still in Phases 1-3, hang tight, and get excited for what you'll soon be able to enjoy.

Red Curry Chicken

Yield: makes 6-7 servings

Difficulty: Easy

• 1 14 oz can of Lite Coconut Milk
• 4-6 teaspoons of red curry paste (increase/decrease for more/less heat)
• 2 tablespoons of Asian fish sauce
• 3 tablespoons of grapeseed oil
• 3 pounds of skinless, boneless chicken breast cut into 1 1/2 inch pieces
• sea salt and black pepper
• 1 pound shiitake mushrooms, stemmed, caps quartered ** NOTE: use any veggies you like, and use a lot of them!!! I used broccoli because that's what I always have in my house. (You'll almost always see it in every recipe of mine.) Some other suggestions: red peppers, bok choy, asparagus, cauliflower, shallots- feel free to add suggestions in the comments if you have any.
• 1 tablespoon very finely chopped fresh ginger
• 2 large garlic cloves, very finely chopped
• 1/2 cup water
• cilantro and lime wedges, optional- I used to always add garnishes to recipes, but I leave them out a lot now because they don't seem to change it that much for me, and it's just more stuff to buy.

In a small bowl, whisk the coconut milk with the curry paste and fish sauce until combined.

Heat a large skillet until very hot. Add 2 tablespoons of the grapeseed oil and heat until just smoking. Season the chicken with salt and pepper and add it to the skillet in a single layer. Cook over high heat, turning once, until the chicken is browned but not cooked through, 4 to 5 minutes. Transfer the chicken to a plate and pour off the fat in the skillet.

Add the remaining 1 tablespoon of grapeseed oil to the skillet. Add the veggies and stir-fry over high heat until lightly browned, about 5 minutes. Stir in the ginger and garlic, stir-fry for 1 minute. Add the chicken, red curry mixture and the water and bring to a boil. Reduce heat and simmer for 2 to 3 minutes or until the chicken is cooked through. Transfer the chicken and curry sauce to a serving bowl and garnish with cilantro. Serve immediately with 3.5 oz of Angel Hair Miracle Noodles per serving and lime wedges.

This recipe was adapted from a Spicy Red Curry Chicken and Rice recipe. I doubled the recipe because if you are opening a can of coconut milk, you might as well use the whole thing! And let's face it, leftovers are nice after a long day at work. This would also be great with shrimp- or even a chicken/shrimp combo!

Remember, if you add rice or any noodles with carbs to this dish, it is no longer a good Phase 4 lunch.

Enjoy!

Quick and Easy Jamaican Jerk Chicken

Don't you think it can be so boring to eat the same foods day after day?

When you're trying to eat healthy or lose weight, it can be even more challenging. The inescapable reality is that in order to lose weight and to maintain our weight loss, there are certain food guidelines by which we must abide- forever. Our best chance for success is to keep it fresh. One way I have found to alleviate the boredom is to use spices! This recipe is one of my favorites, and it's so simple. Before I go into it, I want to share a little tip with you. I am a huge fan of RedBird chicken. It is the most juicy and tender chicken around. It's local to us here in Denver, and while it's not certified organic, it's pretty darn close! King Soopers periodically has them on a buy one, get one free sale. It's a great deal, and I can buy a good quality chicken breast for $3.50 per pound.

And now for this EASY Jamaican Jerk recipe:

Yield: makes 2 servings

Difficulty: Easy

Ingredients:

-1 teaspoon ground allspice

-1 teaspoon ground cumin

-1/4 teaspoon dried thyme

-1/4 teaspoon cayenne pepper (can modify amount based on heat preference)

-1/8 teaspoon cinnamon

-1/2 teaspoon of sea salt

-1 pound of skinless boneless chicken breast

There are 2 ways you can do this. You can mix the spices in a bowl and make a dry rub. Or mix it with a tablespoon or so of water or 1-2 tsp of olive or grapeseed oil and make it into a paste. Then coat both sides of each chicken breast with the spices.

Preheat grill to medium high heat. Grill for 7-9 minutes per side or until cooked through and juices run clear. In the winter I bake the chicken at 400 degrees for 20 minutes or until cooked through.

Add your 2 cups of veggies, and you've got a great Ideal Protein Phase 1, 2, or 3 dinner!

This recipe was adapted from a Jamaican Jerk Salmon recipe. It is also delicious on salmon. Check out the link for a great Ideal Protein Phase 4 dinner option using this same recipe.

Enjoy!

Product Spotlight: Miracle Noodle

One of the great things about the Ideal Protein Weight Loss Protocol is that it targets weight loss at the source of the problem: insulin resistance. Insulin has 2 roles in the body. The first is to lower blood sugar levels. When a person eats, the sugar level in the blood rises, and the pancreas secretes insulin to lower those blood levels and keep them regulated. The second role of insulin is to store fat. When people are insulin resistant, one of the outcomes is that their bodies secrete too much insulin. The excess insulin either results in lowering blood sugar too much (which leads to more hunger,) and/or it causes fat to be stored. Insulin also prevents fat from breaking down.

When someone follows the Ideal Protein protocol the main benefit is to "give his/her pancreas a rest." An analogy is it's like an overheated engine. What do we do when our car overheats? We turn off the engine and let it cool down. This is the same principle. In order to allow the overheated pancreas cool down, we restrict the carbohydrates to minimally necessary levels. We also maintain the minimum daily recommended amount of protein while we reduce fat along with the carbohydrates. Remember, this is not a hyper-protein diet.

What do I hear the most from my patients?

"I miss my carbs. I miss my pasta. I miss my bread."

Check out this product called Miracle Noodle. These gluten free noodles have been eaten in Asia for over 2 thousand years. They are made from soluble plant fiber, so they have zero fat, zero sugar, and zero carbs. Hence, they are allowed on the Ideal Protein Diet. And the good news... they are coming soon to our office. So if you are missing your noodles, we will now have a great substitute for you!

McDonalds: It's Not Just About the Fat

Last week the Daily Mail featured a mind-boggling story about Stacey, a 17-year old girl, who eats ONLY Chicken McNuggets and McDonald's french fries. Ever since her mother introduced her to this food at the age of 2, she has been addicted. The article points out that while she has been told this diet is bad for her, she will not change. Well, she just collapsed and was rushed to the hospital. This may just be the wake-up call this 17-year-old girl needs.

The article notes that despite the quantity and quality of food she is eating, she still remains thin. She is 17, after all. We all suspect that this will not remain the case if she continues to eat this way into her adult life- if she even makes it there. What I see here are 2 things:

1) Fast food is unhealthy. Regardless of whether we become overweight from it or not (which most people do,) it is just not healthy. Three meals of this food a day provide this young lady with 1/3 times more fat and double the salt that is recommended daily.

2) She is very malnourished. Without balance in her diet, there is no way she is getting all of the nutrients she needs.

This reminds me of a book titled "Change or Die." I haven't read it yet, but a friend recommended it to me. In it, the author asks if people would actually make the changes they need if their lives were at stake. It turns out, many people don't change when faced with this decision. They actually would choose to die. It seems Stacey might just fall into this category. Let's hope for her sake that she starts to listen to her body, and makes a change for life.

How about you? Would you rather change or die?

Diabetes: Change Your Diet or Take a Shot?

Paula Deen has recently "come out of the closet" about having Type 2 Diabetes. She was diagnosed 3 years ago and has attempted to keep it private until now. Conveniently, she is also the new spokeswoman for the company who manufactures her diabetes medication. It's apparent that having diabetes could be a stigma for her brand, as if fewer people would want to use her recipes out of fear that they too might get diabetes. Seems like a reasonable connection to me. Now it's as if she's saying, "it's fine that I have diabetes because all I have to do is take that magic pill"... the pill (or, in this case, shot) that's paying her bills too, of course.

What's wrong with this picture?

A lot!

The article starts with the title, "Paula Deen: Diabetes Diagnosis Won't Change How I Cook." She is a brand. She should be a responsible role model. The message she is sending is totally whacked out! She's saying that she will still cook the same, but will continue to eat in moderation as she always has done. The reality is that if you cook something, you are most likely going to eat it. A good rule of thumb is: if you shouldn't or can't eat it, don't buy it, and especially don't cook it.

Let me ask you this question. If you found out you had type 2 diabetes (or if you actually have it) would you rather treat it at the source of the problem, or would you rather mask the problem with something that will probably cause side effects and other problems?

I know I would choose to treat a problem of food with food. No drugs. No surgeries. Just food. In a matter of weeks we have helped people get off of their insulin, cut their meds in half, and avoid having to start medications. This is a gift. It's not a miracle. It's just learning the source of the problem and dealing with that. How do I know that it works? Because I've seen it happen, again and again.

What would you choose?

Remember, it's your body, and it's the only one you have.