Want to share your cooking style and get your recipe published in the next version of the Daily Detox Recipe Book?
Keep reading….
First things first, thanks for all the emails regarding the private personal training. The first three spots were snapped up within about half an hour so there seems to be more of you wanting me to train you one-on-one than I had expected. With that being said, I am happy to open up two more slots for those of you who couldn’t get in.
If you are interested in online personal training with a completely custom training program designed just for you, by me, then email me right away. It’s first come first serve, so if you want in, don’t delay. Make sure to put ‘private training’ in the subject line, and email me at rylan (at) adonisfitness (dot) ca – this is my private personal training company.
Next order of business is last week’s challenge: Congrats to all who participated. And an extra special pat on the back to all of you who took the time to encourage your fellow participants and offer support. This sense of support and community is something I really want to foster here. Don’t be afraid to post in the comments section, but just know that I have a zero tolerance for any sort of derogatory remarks made to or about another Go Sleeveless reader. This is a safe and positive place, and I will not let it be brought down by any sort of childish negativity that can sometimes spring up in other blogs and forums.
And lastly, this week’s homework….
This week’s homework comes in the form of a cooking challenge. When I left home for university I was the world’s worst cook. I couldn’t make anything that didn’t come out of a box. And when you are trying to lose fat and keep in shape, eating things from a box is a train wreck. This changed out of necessity, and now I consider myself pretty well equipped in the kitchen.
Most of you know that I have provided over 50 recipes in the Daily Detox Recipe Book, and I have personally used every single one. In fact, that’s the reason why I chose many of those recipes – they are my favorites that I refer back to time and time again.
But, variety is the spice of life, and we all have different tastes, so here is what you must do for this week’s challenge…
I want you to post one of your favorite healthy recipes in the comments section below. If you don’t have one, then I want you to look through a few cookbooks, find something that is healthy, and try it out. Once you have sampled the results, post up the recipe and your review of it. If it was great, then let is know, and if it was a flop, then that’s important to know too!
I will select one or two of the recipes to include in the newest edition of the Daily Detox Recipe book, and give you author credit in the book. In order for this to happen though, they must meet my standards for being a healthy recipe (low saturated fat, low sugar, high protein, low or no starch, – basically all the things I talk about in the Daily Detox Diet).
You CANNOT use anything from the Daily Detox Diet, and try to make something you don’t think your fellow readers will know about. In fact, I encourage you to try and find a new healthy recipe and try it out for the first time.
Each week my wife and I try and use at least one new recipe for dinner each week. Sometimes more, but at least one each week. Some we have once and never have again, but sometimes we come across a great new healthy recipe that then becomes part of our usual repertoire.
Eating healthy and losing weight can be incredibly tasty; I don’t know why so many people think they need to starve themselves and sacrifice flavor in order to ‘eat right’.
This will be a great way to have exposure to a variety of tastes, and I am really hoping that we get some recipes of Indian, Spanish, and other ethnic backgrounds to try out. Thanks Ladies, and keep up the excellent work! Now get cookin!
Coach Rylan
I have one! I have one!
I have a recipe that I absolutely LOVE and make at least once a week, I’m hooked! My kids love them as well and its…BRUSSELLS SPROUTS.
Here’s how I make them.
Heat 1 tbspn EVOO in skillet
Add 1/4 lb. bacon (or canadian bacon), let it just get brown.
Add 1 onion and a couple cloves of garlic, salt and pepper, let cook until bacon has browned.
Add 1 lb. brussells sprouts, end cut off AND 1/2 cup low sodium chicken stock
Give it a good stir and simmer for about 20 mins.
I LOVE IT! MMM MM
-Brandy
I don’t have a copy of the Detox Diet, so I hope this isn’t a knock-off. My favorite recipe is a change from our Black Bean Taco night… which used to be a free-for-all chow-fest. This version is more healthy (not to mention portion-controlled):
3 oz. chicken, cut into strips
1/2 oz. low or no fat cheese
1/4 c. chopped bell pepper
1/4 c. chopped onion
1/4 c. canned black beans, rinsed & drained
salsa to taste
whole wheat tortilla
Coat a pan with cooking spray and saute the chicken, onion and bell pepper until chicken is cooked through. Stir in the beans and cook long enough to heat thoroughly. Wrap in a whole wheat tortilla, and top with salsa and cheese. I also like to throw a couple of slices of avocado on top too for healthy fat (plus avocados just taste so freaking good!).
I know I’m way behind everyone, but I’m going to do last week’s homework assignment tonight (sorry Coach!!).
I adapted this from a bunch of other similar recipes that just did not meet my taste.
Sally’s Oatmeal Breakfast Pancake
Makes 1 large pancake
1/3 cup Oatmeal (not instant)
1 scoop whey protein powder
1 Tbsp Wheat Germ
1 Tbsp Ground Flax Meal
1 Tbsp Bee Pollen Granules
1 tspn Cinnamon or other powdered spice of your choice
3/4 cup Egg Whites
1/2 cup All Natural Unsweetened Applesauce
Mix all ingredients together until well blended. Pour it all into an 8″ non-stick frypan coated with cooking spray. Cook covered over medium-low heat for 4 – 5 minutes, or until brown on one side. Pancake will be “sloppy” at this point so take care in flipping it. Cook for an additional 4 – 5 minutes or until cooked through. Turn out onto a plate and cut into quarters. I usually eat 1/2 for my breakfast and save the rest for my snacks during the day.
I like to vary my flavorings of this pancake and will add 1/3 cup frozen fruit such as blueberries, raspberries etc. just before pouring into the pan. Also try substituting the applesauce with pureed pumpkin and use pumpkin pie spice instead of cinnamon. Use your imagination to make this breakfast pancake your favorite!
Greek Stle Salad with marinaded chicken.
Salad leaves
Cherry tomatoes
Cucumber
Red pepper
Cubed Feta Cheese
Few olives halved
Chicken breast (marinade in olive oil, lemon juice, garlic, ginger, drizzle of honey)
Grill or griddle chicken until cooked and toss over salad – add a little dressing of olive oil and lemon juice if required.
Enjoy
Sx
That is supposed to say Greek Style Salad with chicken
Cottage Cheese Pancakes
1 Serving
These are high-protein pancakes and quite a treat!
My husband and I made them over the weekend and found them to be very filling and satisfying.
Prep time: 10 minutes
Start to finish: 10 minutes
Ingredients:
1 egg
1/2 cup lowfat cottage cheese
1 tsp grape seed oil
3 tbsp whole wheat flour (I used 1/4 less than this with success)
Instructions:
1. In a small bowl, beat the egg with a whisk until creamy.
2. Push the cottage cheese through a wire strainer into the egg in the bowl. Mix well.
3. Add the oil and flour. Mix well.
4. Lightly oil a skillet and place over low heat. When the skillet is hot, spoon the batter into the skillet making four pancakes. Flatten slightly with the back of a spoon. Cook 2-3 minutes on each side, or until lightly browned.
5. Serve with a dalop of low-fat vanilla yogurt and some fresh organic berries. MMMMMMMMMMM
Nutritional Information:
Per serving:
272 calories
11 g total fat (3 g sat)
217 mg cholesterol
20 g carbohydrate
23 g protein
3 g fiber
523 mg sodium
(the stats above may not be exact since I added the berries (more fiber)
and I used a different kind of oil recommended).
here is one of my favourite hot weather recipes. it is great for when vegetarian friends come for lunch.
Mixed Bean and Olive Salad
you will need (for one serving):
1/2 can mixed beans
about 6 black olives, chopped.
1 cup mixed salad leaves
a spritz of lemon juice
any other ingredients you like: chopped, cooked broccoli, avocado, cherry tomatoes, feta or pecorino cheese, even some ham or thin strips of grilled steak or chicken.
rinse the beans in cold water to get rid of the brine and lower the sodium level. put them in a large bowl. wash and dry the salad leaves and add them, the olives, and any other ingredients, to the bowl. drizzle lemon juice over all & toss. can be served immediately or kept in fridge for up to 3 days.
I made this for my family during a blackout a few months ago, and it was a big hit. hope others are similarly satisfied!
wow, that sounds great! I don’t like the texture of cottage cheese on its own, but I’ve been wanting to get it into my diet for ages, and this sounds like a great way to do that. I’ll try it this weekend!
This is what I whipped up the other night when I was home late.
(serves 2)
* 2 Turkey Steaks
* Half a large broccoli
* 1 large carrot
* 4 big spinach leaves
* honey
* mustard (I used American mustard but suit yourself)
that’s all you need.
I wanted to boil the veggies so first step is to boil the kettle so you don’t have to wait for the pot to boil on the stove.
As that was boiling away, I lined the frypan with baking paper so I didn’t make an absolute mess of the frying pan (inside tip: use the baking paper as it does get a bit messy in there!)
Put the turkey steaks in the pan and drizzle honey and mustard on the top to suit your taste.
Start chopping up your veggies while you are waiting for the kettle to boil.
Once the kettle boils pour the now boiling jug of water into a new pot on the stove and throw in your veggies stirring occasionally.
When the turkey is cooked on each side (cooking time depends on thickness but mine was pretty thin and only took a few minutes, flip the steak and repeat the process of applying the honey and mustard sauces and wait for it took cook.
After it looked done I flipped the steak over again for another minute and then flipped back over just to ensure that both sides were done.
Total cooking time was only 12 minutes and I kept on track for eating for optimal fat loss results.
enjoy and stay lean!
Fish as become a welcome addition to my diet. I found this recipe for Nut-Crusted Sole and found it to be delicious.
1/3 c. Ground pecans, toasted
1/4 c. Ground walnuts, toasted
1/4 c. Ground almonds, toasted
2 tbsp. chopped fresh dill
1 1/2 tbsp. chopped fresh parsley
1 tsp. garlic powder
1 tsp. paprika
1/4 tsp. salt
1 1/2 lbs. sole fillets
lemon wedges for garnish
Combine first 8 ingredients in shallow medium baking dish.
Press both sides of each fillet into nut mixture until coated. Arrange in single layer on greased baking sheet with sides. Cook, uncovered, in 375 F oven for 10 to 15 minutes until fish flakes easily when tested with fork. Transfer to serving plate. Garnish with lemon wedges. Serves 6
1 serving 176 Calories
7.9 g Total Fat
3 g Carbohydrate
23 g protein
I’ve served this with steamed asparagus and carrots – makes a quick and tasty meal that’s nutritious and meets all the requirements for the detox diet.
Hope everyone enjoys this as much as I do.
I love any kind of seafood so this is one that I make:
6 scallions
1/2 cup fresh parsley
2 teaspoons fresh or dried rosemary
3 tablespoons butter or olive oil
1 teaspoon ground thyme
1/2 teaspoon red pepper flakes
1/4 teaspoon salt
1 tablespoon bottled crushed garlic
1 1/2 pounds cleaned raw shrimp
1/4 cup lemon juice
Rinse and trim the scallions and cut them into 1-inch pieces. Rinse the parsley. Cut off and discard the stems and cut the leafy parts into 1/2 inch pieces. Set the scallions and parsley aside. Crush the rosemary using a mortar and pestle or break or cut into as small of pieces as possible.
Put the butter or oil into a wok or large frying pan and begin heating over high heat. Add the rosemary, thyme, red pepper flakes and salt and cook for around 15 seconds. Add the garlic and stir for a few seconds. Add the shrimp and stiry-fry for 2 minutes. Add the scallions and continue stir-frying another 2 minutes or until the shrimp have turned white and are cooked through. Larger raw shrimp will take about 1 minute longer to cook. Add the lemon juice and parsley and mix well. Serve with a tossed salad and your favorite veggie.
Sounds delicious. I will surely try that.
Thanx!
Broccoli and Bacon Salad
(This is probably my most favorite salad in the whole wide world!)
I just saw it written down with caloric info which is great for us!
Makes 6 servings – 1 scant cup each per serving
1 clove garlic, minced
¼ cup low-fat mayonnaise
¼ cup reduced-fat sour cream
2 teaspoons cider vinegar
1 teaspoon sugar
4 cups finely chopped broccoli crowns
1 8oz can sliced water chestnuts, rinsed & chopped
3 slices cooked bacon, crumbled
3 tablespoons dried cranberries
Fresh ground pepper to taste
Whisk garlic, mayonnaise, sour cream, vinegar and sugar in a large bowl. Add broccoli, water chestnuts, bacon, cranberries and pepper, stir to coat with the dressing.
Per serving: 89 calories, 4 G Fat (1 G Sat. 1 G mono); 8 MG cholesterol; 12 G carbohydrate; 4 G protein; 3 G fiber; 200 MG sodium; 193 MG potassium.
(It can be covered and refrigerated for up to 1 day)
Spinach Salad with Warm Maple Dressing
Ingredients:
chopped pecans
baby spinach
1 cucumber, peeled, seeded and cut into 1/4-inch slices
2 teaspoons of extra virgin olive oil
1 shallot, finely chopped
1/4 Cup of cider vinegar
2 Tablespoons of pure maple syrup (organic)
salt & freshly ground pepper to taste
1/4 Cup of shredded cheese (such as Gouda or Cheddar)
Toast pecans in a small dry skillet over low heat, stirring often, until fragrant, 2 to 3 minutes. Transfer to a small bowl and let cool.
Toss spinach and cucumber in a salad bowl.
Heat oil in a small skillet over medium-low heat. Add shallot and cook, stirring, until softened, about 4 minutes. Add vinegar and maple syrup and bring to a boil. Season with salt and pepper.
Immediately pour the dressing over the spinach and cucumber. Toss well and sprinkle with cheese and toasted pecans.
Originally found this recipe online, but I thought it was tasty, so here it is.
I’m big on salads and fruit to lose weight. It is easier for me because I don’t eat meat, except some fish. I did lose 40 lbs about 5 years ago, but have put some weight back on lately, so I’m trying to stay more rigid to the regime.
I think part of the mindset of cooking is doing something elaborate — but when you do something elaborate with a salad or fruit it takes way less time than cooking (usually) so it’s even better.
I think it’s worth it to spend a little bit more money at the grocery store on less-than-standard fruits and vegetables when you’re trying to diet — they’re good for you but still seem like a treat.
This is a Paula Deen recipe, but remarkably doesn’t start with: ‘Take a pound of butter…”
It does have avocado, which has the reputation for having alot of fat, but you do need some fat in your diet, avocado has lots of other plusses, and maybe if you eat it you will feel ridiculously guilty, and not eat chocolate or chips.
Ingredients
* 2 cups cooked corn, fresh or frozen
* 1 avocado, cut into 1/2-inch cubes
* 1 pint cherry tomatoes, halved
* 1/2 cup finely diced red onion
Dressing:
* 2 tablespoons olive oil
* 1/2 teaspoon grated lime zest
* 1 tablespoon fresh lime juice
* 1/4 cup chopped cilantro
* 1/4 teaspoon salt
* 1/4 teaspoon pepper
Directions
Combine the corn, avocado, tomatoes and onion in a large glass bowl. Mix together the dressing ingredients in another bowl, pour over the salad, and gently toss to mix.
Wow, a Paula Deen Recipe that isn’t soaked in butter or sugar?! Never thought I would live to see the day…
Thanks Beth, this is actually quite a sound recipe for a healthy diet, although for many people I find corn to be problematic for them from a food intolerance standpoint that can lead to difficulty losing weight. All in all though, a very good recipe!
How many does this serve? Always need to know this to see exactly how much you are consuming. Maple syrup is not something I recommend in the Daily Detox Diet because it’s just like pouring sugar over whatever you are serving it with. Also, for the 1/4 cup of shredded cheese, I would only recommend reduced fat cheddar or part skim mozzarella. However, this could be slightly modified to make it a whole lot healthier and keep all of the taste.
Thanks Cecily!
Sorry Kay, this one just doesn’t make the grade…Sugar, Mayo, Sour Cream, Bacon…all things that should really be avoided – even in their ‘healthier’ versions. This caloric info doesn’t seem to be accurate by looking at it. For example, in 3 strips of bacon, that equals on average 42 grams of fat (more than most women should have in an entire day!) Even when you divide that by 6 servings, that still equals 7 grams of fat per serving and we haven’t even added the sour cream and mayo yet. So when the nutritional info says 4grams of fat, that is a downright lie. It’s EASILY double that in each serving.
Of course, this is a great example of why you REALLY need to start tracking your nutritional info like I describe in the Diet and Nutrition Tracker Program included in every Go Sleeveless Package. You will be shocked at what you are ACTUALLY consuming when I teach you how to monitor this info for yourself. Again, step by step instructions for how to do this can be found in your Diet and Nutrition Tracker program. So, if you haven’t checked that out yet, it’s time to do so!
Also, if you look at the serving size – only one small cup per serving? That isn’t going to fill you up and keep you satisfied at all!
Remember, I want you to be able to eat MORE, and eat healthier. When you consume foods that are less CALORIE dense, but more NUTRIENT rich, you will be surprised at how much more food you will get to eat.
It’s not about starving yourself! If you are making the right choices, you should never be going hungry.
Thanks for the recipe Kay, this is a perfect example to help me illustrate why it’s so important to monitor your nutritional intake – you will be surprised at what you are actually eating!
And don’t feel discouraged! Know that you have identified a meal that you should avoid, and by doing so you will progress that much faster with your goals!
Thanks Carol, but the butter is a big no-no. Olive oil would be perfectly acceptable here, but I would reduce the amount to about half of that! Again, how many servings does this make? We MUST keep track of how much we are consuming. If this was for 4-6 people it would be alright, but if you were to consume half of this it would completely send you off the rails with your fat loss progress.
Thanks Carol!
Brilliant Shelley! This one really fits the bill. Low saturated fat, low or no starch, but TONS of nutrients and TONS of flavor! And quick and easy too!
Take note of this one ladies!
Nicely done Dan, this is a perfect meal. I want to caution my ladies here that you want to keep the honey to a slight drizzle only. You won’t need much to flavor the steak, so don’t get over zealous with that squeeze bottle!
And nice tip on the kettle trick, that would really save some time.
Thanks mate!
Nice work Amy, thanks for a vegetarian alternative. This would be a great meal on it’s own, so no need to add any additional protein if you didn’t want to.
Well done.
This would be a great option for everyone once they have completed the elimination portion of the Daily Detox Diet, but that nutritional info does seem a little off to me.
But, regardless, great idea with adding the berries. If you don’t find them sweet enough, just add a little Stevia, and this would be an awesome alternative to traditional pancakes with syrup. Just remember portion control!
Thanks Kathy, I am going to give this one a try!
Sounds great Sarah. Just make sure to grill the chicken in order to reduce the fat, and use low fat feta (which has ALL the flavor of regular feta – just try and tell the difference).
Brilliant Sally! This is a very healthy option. If anyone is avoiding wheat, then they could eliminate the wheat germ and this would be fantastic. And good tip on the pumpkin puree! I use that all the time. Loaded with flavor and very healthy.
Thanks Cheverly, glad to have your input. This is actually a really great idea for anyone who has made it past the elimination portion of the Daily Detox Diet, but for those who haven’t, and for those who are looking for accelerated results, omit the flour tortilla, and instead, serve this as a salad by adding the ingredients to some salad greens.
Thanks again!
I’ve done this recipe with Canadian Bacon (which, in my humble opinion is MUCH healthier than regular bacon, and I’m not just saying that because I am Canadian
) and it turned out really good. With regular bacon however, too much fat. Thanks Brandy!
And by the sounds of EVOO you must be a Rachel Ray fan?
Cucumber Salad-makes 4 servings
1 lg cucumber, peeled, diced
1/2 red onion, thinly sliced
pint of cherry tomatoes
3 tbsp olive oil
2 tbsp apple cider vinegar
1/2 tsp salt (like Mrs Dash)
Its a great side dish–or if you are looking for a quick snack
)
Yeah, I need to ease up on the bacon…and I’m from the south, so that is not going to be easy to do…baby steps! I don’t even know where I can buy canadian bacon. I will try to find it again on the trip to the grocery.
-Brandy
I have one, too. Have to warn, though – even though it tastes good, it looks absolutely vile. Not for the weak!
I came up with it when I was experimenting with a program called Cron-o-meter and realized that I was not getting enough vitamins with food. This mixture turned out to be low-calorie-high-nutrient-density fix for me. It took some time for my husband to get enough courage to try it, but now he likes it, too.
The ingredients:
3 sweet peppers (I usually buy red, green and yellow) – cleaned from the seeds and cut to strips
A small bag of baby carrots
bunch of cilantro
5-6 big kale leaves (cut to pieces)
5-6 celery sticks (I try very hard to remove the all the fibrous bits from them)
1-2 half-gallon grapefruit juice
Wash all the ingredients really well and cut to pieces. Blend them into a pulp in the blender, using grapefruit juice as a base. The final product is tasty and crunchy and can stay in the fridge for 3-4 days.
The amounts of the ingredients can vary, as well and the components. Just do not use tomatoes (done that, regretted deeply).
Rylan – It is a serving size for 6 people. Sorry!
I most definitely COULD NOT EAT this entire portion.
It’s also called ‘back bacon’. At the very least I would recommend trying turkey bacon, which is still not as good, but has much less saturated fat.
Since I live at school and don’t have access to a kitchen, I have very few recipes. When I do go home, I like to make eggs for myself in the morning. Here is what I do:
2 Eggs (Scrambled)
1-2 Mushrooms sliced up
3-4 Cherry tomatoes sliced
And around 1/8th of a white onion (white because that is what we have)
Use a small amount of extra virgin olive oil to the pan and toss in onions. Cook till the kitchen starts smelling good. Add in tomatoes and mushrooms. Take everything out of the pan and put on a plate. Put the scrambled eggs in the pan and cook.
Once everything is done cooking, mix together and eat a fruit with it as well.
Okay, thanks Coach! It sure surprised me. Good thing I’m not eating this during my program with you. Now, I won’t eat it after either! I’ll keep looking for another recipe to add to the mix.
Kay
Ingredients
4 cups shredded cabbage
1 cup grated carrot
1/2 cup chopped green onions
1/2 cup liquid egg substitute
1 cup skim milk
6 tbsp shredded Swiss cheese
1/2 tsp seasoned salt
2 tbsp minced fresh parsley
2 tbsp shredded Parmesan cheese
Directions
Using nonstick cooking spray, saute’ the cabbage, carrot and onions until crisp-tender.
Transfer to a greased shallow 2-qt baking dish (a glass 8″ x12″ works well).
In a bowl, combine the egg, milk, Swiss cheese and seasoned salt.
Pour over the vegetables.
Sprinkle with the parsley and Parmesan cheese.
Bake, uncovered, at 350 degrees for 30-35 minutes or until a knife inserted near the center comes out clean.
Number of Servings: 6
Servings Per Recipe: 6
Amount Per Serving
Calories: 168.0
Total Fat: 9.2 g
Cholesterol: 28.4 mg
Sodium: 278.0 mg
Total Carbs: 8.2 g
Dietary Fiber: 1.9 g
Protein: 13.6 g
The swiss cheese gives this one a good flavor, but you can cut the cheese
and have a healthier option. It’ll change your protein intake some if you do that. Personally, I like hot food, so I chopped up a couple of serrano peppers before I baked this and that gave this recipe some kick!
Crock-Pot Chicken Cacciatore – serves six (5g fiber per serving):
1 teaspoon onion powder
1 teaspoon garlic powder
1 teaspoon oregano
1 teaspoon basil
¾ teaspoon black pepper (freshly ground)
3 chicken breasts, halved, boned, skinned
3 chicken thighs (halved, boned, skinned)
1 tablespoon olive oil
2 cups sliced mushrooms
1 1/2 cups red bell pepper strips
1½ cups green bell pepper strips
1 cup thin-sliced onion
One 28-ounce can no-salt added tomatoes
One 6-ounce can tomato paste, low-sodium
2 bay leaves
1 tablespoon balsamic vinegar
(add spices as needed)
Mix first five ingredients. Dredge chicken in these spices. Set aside. Put 1 tablespoon olive oil in bottom of Crock-Pot. Add mushrooms, peppers and onion. Add tomatoes, tomato paste, bay leaves, and vinegar. Add spiced chicken and any remaining spice mixture. Cook on low 7-9 hours. Serve with brown rice pasta and a salad.
Nutrition Facts:
Serving size – 1 breast or thigh
Calories – 197
Fiber – 5g
Protein – 22g
Fat – 4g
Saturated fat – 1g
Carbohydrate – 20
Cholesterol – 51g
Sodium – 108mg
Sugars – 11g
*This recipe was taken from Brenda Watson’s The Fiber 35 Diet: Nature’s Weight Loss Secret. Page 225.
My Comments:
This is a tasty dish and I like it because it is high in protein, low in sodium, low in fat, the calories are good, and the carbs are reasonable, and I like the fiber. But I use only chicken breasts. And I don’t add the brown rice pasta. Just a healthy salad and steamed vegetables. I usually add a lot more herbs and spices also, because I enjoy them so much. And I add 2 – 10oz cans of RO TEL Hot diced tomatoes with habaneros, instead of the regular tomatoes, to spice it up!
Freezer Apple & Cinnamon Protein Oatmeal
3 1/3 cups Slow-Cooking Oats
7 1/2 cups Water
4 Granny Smith Apples – peeled, cored & diced
4 tbsp Cinnamon
Pour water into saucepan and place on high heat. Bring water to a boil. Add slow-cooking oats and stir. Bring mixture to a boil again. Reduce heat and simmer for 10 minutes. Remove from heat. Add apple and cinnamon and mix. Divide mixture into serving size containers and freeze. When ready to eat, heat the oatmeal mixture in the microwave for 4 minutes on high. Add a scoop of vanilla protein powder, 1 tbsp. ground flax seed, a splash of skim milk. Stir and enjoy.
Very convenient.
Vegetable Juice Shake (original Recipe)
2 Cucumbers (Medium)
2 Carrots (Medium-Large)
2 red delicious apples
4 stalks of celery
1 bunch of parsley
2 Cloves of garlic
2 Beets
1/2 a lemon
handfull of water cress
Cut up all ingredients and feed into juicer/blender
(If using blender add water)
until all ingredients come to juice.
It is suggested that you drink immediately after juicing for healthy benifits.
Serves up to 3 people.
To start my day I drink this vegetable juice shake every morning. Try this and I am sure you will make it part of your daily routine.
Sounds great Esther, what type of juicer do you use? I have yet to find one that I am happy with.
Nicely done Vic! I love apple and cinnamon.
I’ll share a recipe with you soon, but till then I just can’t stay quiet about the aspect of fats. Watch these two videos and you’ll know what I mean:
And here is lots of more info about all kinds of fats:
http://www.westonaprice.org/knowyourfats/index.html
Great work, and nicely done eliminating the brown rice pasta and thighs. You’ve got the right idea!
Here is my version for pizza night in our house. 1 whole wheat pita-split so you have two round pieces – lightly toast. Saute red & green peppers, mushrooms, onions, garlic in a bit of olive oil and then add a handful of chopped spinach toward the end. Add your favorite pizza seasoning-oregano, red pepper flakes, basil. 1 large chopped tomato with the juiciness/ mix all of the above and place on both pitas, lightly sprinkle with low skim mozzarella cheese and place on pan under broiler for just a couple of minutes. Also, I like to add canadian bacon, sauerkraut, and maybe turkey pepperoni if I have those extras. enjoy.
We’ll get you straightened out Kay
Good work Gwenyn, doesn’t have to be fancy! Thanks for your entry.
Well, I have to communicate this to Coach Rylan and the women who are participating in this challenge or just participating:
I am impressed with the consistent involvement of Coach Rylan and all participants. I think we have a great group here, and I am proud of everyone who is honoring their commitment to this challenge! The recipe idea was really smart and helpful. I appreciate everyone who submitted their great recipes, and I intend to use them. It wasn’t even so much the recipes as it is having so many of you faithfully involved. I feel encouraged and I don’t feel alone in this challenge.
Coach Rylan, your way is my way, meaning, your involvement, encouragement, and informative style works for what I need to reach my goal of a healthy and positive lifestyle change which includes reaching my personal healthy weight, exercising regularly, and eating well. How can I commend any better than to say publicly that I think you and your approach are amazing, I respect your style, and I admire your passion. I want to say THANK YOU AGAIN. I cannot believe my improvements in just three weeks!
You are serious but fun, firm but encouraging, and it is obvious you care about the group of people participating here. I feel cared about. And that makes a difference for me.
Thank you for your support and for this challenge Coach Rylan. You should be proud of yourself for what you do. I know I am….
Sincerely,
Bren
I don’t really an actual written recipe for this meal but this is how I like to prepare my salmon and vegetables for the bbq.
Marinated Salmon and Vegetables on the BBQ
Marinate the salmon steaks in a ziploc bag with 1 tbsp of olive oil, 1 tbsp of low sodium soya sauce ( the lowest I found was 19 %, not sure if there is even lower or not), 2 garlic cloves ( or more if you like) pressed through the garlic press and depending on what I feel like I add either Italian seasoning, basil, oregano etc, you could try whatever spice you like I guess. I shake the bag every 10 mins. or so to make sure the whole salmon steak is covered. I usually do 2 salmon steaks at a time (as I’m the only one in my family that likes salmon) so you’d have to adjust the quantity of ingredients with the number of steaks you are marinating. Grill on bbq 5 mins per side roughly and enjoy.
I also like to grill vegetables on the bbq too. You’ll need to get one of those non stick plates for the bbq. I cut up a variety of vegetables such as mushrooms, red peppers, onions, celery, carrots, snow peas etc. I also marinate these in a salad dressing. I use to use calorie wise Italian dressing, but it would probably be just as good marinated in olive oil and balsamic dressing. Throw all the vegetables in a bowl and put enough dressing in the bowl so that the vegetables have a light coating of dressing on them. Maybe try a tablespoon of both oil and vinegar to start. Continue to stir the vegetables in the bowl so that they absorb some of the dressing for flavor. When the vegetables have been stirred several times and have had the opportunity to sit in the dressing for awhile throw them onto your non stick pan on the bbq and grill to the consistency that you enjoy. I enjoy my veggies on the crunchy side so i don’t cook them as long.
Even though both recipes contain olive oil (@ 2 tbsp or so, keep in mind that not all of it remains on your food as you remove your salmon from the ziploc bag a lot of the marinade remains in the bag and the dressing on the vegetables remains in the bowl.
We like to bbq a lot, year round as a matter of fact, and both the salmon and vegetables are something I enjoy everytime.
I usually cook my chicken in the oven. Are you saying to use one of those indoor grills or barbecue it instead? Thanks.
oops, I would marinate the salmon steaks for about 30 mins in order for them to absorb some flavor, your veggies could marinate about the same amount of time.
I have a very similar recipe, but it uses pistachio nuts instead of the ones listed in this recipe. Rylan, I’d be curious to know your opinion on using pistachios versus the nuts listed above and whether one recipe would be healthier than the other. Thanks!
While I am not in your challenge, I am in another challenge hosted by one of your peers..but I so enjoy your newletters and your blog..always good information to apply. Anyway, here is a very simple recipe:
TILAPIA
1 tilapia filet
olive oil (you can buy a non airesol spray) just one or two spritz
2/3 capers
sprinkle lightly with paprika & minced garlic
very simple and easy recipe…side dish can be broccoli, spinach or your favorite veggie.
Bren, thanks so much. This made my day!
Thanks for a barbecue idea Lucia. The season is upon us and this one looks great. And I am not too concerned over the olive oil, it’s very healthy in moderation, and you’re right, not all of it will end up being consumed anyway.
If it’s chicken breast, then there isn’t enough fat to have to worry about grilling. However, any of the fattier meats can be leaned out by using a barbecue or indoor grill as the fat will drain off. I tend to use my barbecue a lot because I don’t like the texture of meat cooked on the indoor grill, but that’s just personal preference.
Nice and quick, thanks Sallie.
pistachios are very healthy as well. You really can’t go wrong with any of the nuts; they all have their specific benefits, so rotating them and using a variety is a great idea. The exceptions are those individuals who tend to have an intolerance’s or allergy to certain nuts; peanuts usually being the worst offenders.
I use a hamilton beach 350 watts juice extractor. I am not happy with mine either, but I have to make do with it. Let me know when and if you try it.
My version of comfort food for the cool, rainy days here in the Pacific NW:
Serves 4-6 (depending on the number of teenagers!)
Skinny Shepherd’s Pie
1 medium onion, diced
3 carrots, peeled and sliced 1/4″ thick
3 celery stalks, sliced 1/4″ thick
3 lbs ground turkey breast
1 tsp. dried herb combination (I like oregano, basil and a touch of tarragon)
salt and pepper to taste
1/2 – 1c. chicken stock
In a large skillet, heat 1 Tablespoon of olive oil over medium heat, add veggies and saute until carrots are just tender. (Be sure to stir frequently so onions don’t burn.) Remove from heat and place in a bowl. Turn heat to high, add ground turkey to the pan along with salt, pepper and herbs. Cook until browned. Skim off any excess fat and discard. Turn heat back down to medium low, add the veggies back in and the chicken stock. Let simmer until stock is mostly absorbed.
My family eats it over pasta or rice or potatoes, but I have it as it’s own dish with a green salad on the side. Nice way to warm up
Hi Rylan, here comes my receipt:
Fasolia Yahni (beans in tomatosause):
Ingrediens:
640 gr dry white beans
2 sliced carrots
2 sliced onions
2 coarsly chopped cellery sticks
2-3 cloves of garlic (if you like)
4 tablespoons tomatopaste
4 skinned finely choped tomatos (or a smll tin)
1 bayleaf
1/8 of a glas of oliveoil
small bunch of parsley
salt. pepper and juice of 1/2 lemon
Leave the beans to soak overnight, wash and drain, pout into a cookingpot filled with cold water (a few inches above the beans). Boil them for about 15 min, then drain and wash, put in a clean sauspan with cold water. Leave them to boil , skim occasionaly, add carrots and the rest of the ingredienses exept the salt that comes in just before the beans are cookes also a litle suger (Stevia) for the sause to taste right. Leave to simmer until cooked. For thicker sause leave to boil rapidly for a while, but look out so it do not burn. Also have a look in the sauspan that there are enough water, as the beans drink much water under cooking.
Eat with raw onions and bread. Also good with fried fish. Plenty for 6 persons.
Good appetite!
That is perfectly OK
Hi Kristen,
I love Shepard’s Pie! I will be sure to try to this one. Thank you for sharing it.
Bren
Here’s three recipes that May sent me through email that might interest some of you…
Receipe 1 (Shitake mushrooms & Chinese Kai Lan )
- wash shitake mushrooms & soak it in a bowl of water until it softens. Do not throw away this water. Use some of it for cooking with the mushrooms. It’s very tasty.
- wash the vegetables (Chinese Kai Lan)
- lightly fry the garlic (pounded) until it is fragrant
- put in the Chinese Kai lan & stir fry
- then add in the shitake mushrooms, water (from soaked mushroom), oyster sauce, ½ teaspoon of XO, some pepper or red chillies (to taste) and stir fry.
- Ready to serve.
Receipe 2 ( Chinese Rojak)
- Put prawn paste (can be bought ready made), chilli paste, some sugar, sprinkle of lime juice and mix in a mixing bowl
- Put in freshly cut, ripe pineapple cubes, slices of cucumber, slices of green apples, brean spouts (boiled), slices of Chinese turnips, slices of tau kwa pok (dried beancurd which has been barbequed without any oil), crispy cuttlefish (that has been flattened and barbequed without any oil).
- Mix all the ingredients
- Splinkle some grounded peanuts and serve.
Receipe 3 (Chinese tofu & minced, lean pork)
- Cut the Chinese tofu (soft beancurd) into cubes
- lightly fry garlic until fragrant
- add in the minced, lean pork & fry
- add in the tofu cubes, oyster sauce, ½ teaspoon of XO, pepper or red chilli (to taste) and stir fry
- ready to serve
hey Rylan,
I know that this challenge is closed now, but what do you think of this recipe?
http://orangette.blogspot.com/2005/02/on-spandex-mothers-genius-and-whole.html
I have no wheat intolerance, and I baked this one the other day. it is probably the best wholemeal bread I have ever tasted! I calculated that every loaf has 50g of fibre, to only 37g of sugar, some of which the yeast would eat so it is probably even less.
I’m not a big proponent of bread, I usually recommend that it be taken out of the diet for a while. However, this is one of the better one’s I’ve seen. But remember, it’s still VERY calorie and starch dense, so use moderately if at all.
Loved the reicipes on this page. I am going to try them out, start with breakfast tomorrow. Thanks all of you.
Hi Rylan,
I am curious about the inclusion of tofu in the elimination phase of your detox diet. You do not include it as a lean protein source, but as someone striving to follow a vegan diet, many of the sources you do include are not acceptable to me. Can I still eat my beloved tofu?
Thanks!
Lindsey,
Some women don’t do well on tofu because of the estrogen effects of processed soy products (Edamame doesn’t seem to do this). However, as a vegan, your choices are limited so you do need to make some substitutions here and there. In your case, I would say that tofu is going to be a necessity. But do try and not eat it every single day, vary your intake.
Coach Rylan