Eggnog?? YES!

eggnog

No need to skip this yummy holiday tradition!

Try this IP Phase 1-4 friendly recipe for delicious, satisfying Egg Nog!

  • 1 Ideal Protein Vanilla Pudding Mix
  • Da Vinci’s Sugar Free Eggnog Syrup
  • 2 Splenda packets
  • 4 eggs, divided
  • 1 oz milk
  • 1 tsp freshly grated nutmeg
  • 1/4 tsp cinnamon (optional)
  • 7 oz water
  1. In a bowl, beat the egg yolks until they lighten in color.
  2. Gradually add Splenda packets and continue to beat until dissolved. Set aside.
  3. Mix the Ideal Protein Vanilla Pudding Mix with water and milk.
  4. In a medium saucepan, over high heat, combine the prepared pudding mix with the nutmeg and cinnamon (optional), and bring to a boil. Stirring occasionally.
  5. Remove from the heat and gradually temper the hot mixture into the egg and Splenda mixture.
  6. Once mixed, return everything to the pot and cook until the mixture reaches 160 degrees F.
  7. Pour into a medium mixing bowl, and set in the refrigerator to chill.
  8. In a separate medium mixing bowl, beat the egg whites to soft peaks.
  9. With the mixer running gradually, add the Da Vinci’s Sugar Free Eggnog Syrup.
  10. Whisk the egg whites into the chilled mixture. Serve and enjoy!

 

 

 

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November is American Diabetes Month

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“Eat Well, America” is the theme for the American Diabetes Assocation’s American Diabetes Month. As the ADA celebrates its 75th year, they are ready to show our nation just how easy and joyful healthy eating can be.

Each week, the Association will share nutritious recipes selected by noted chefs and cookbook authors for every meal of the day, including snacks and special occasion treats. Not only that, but they’ll teach you how to choose, prepare, serve and eat healthy food that is both delicious and nutritious. From tip sheets to shopping lists, they’ll help you make healthy eating a fun and easy part of your daily life. (Ideal Protein dieters, please note that these recipes and shopping lists will be for Phase 4 only. If you need help modifying recipes for Phase 1-3, please talk to your coach!)

Some facts about diabetes…

How Prevalent is it?

  • Diabetes affects nearly 30 million children and adults in the U.S. today—nearly 10 percent of the population.
  • Another 86 million Americans have prediabetes and are at risk for developing type 2 diabetes.
  • Recent estimates project that as many as 1 in 3 American adults will have diabetes by 2050 unless we take steps to Stop Diabetes®.
  • Every 19 seconds someone in the U.S. is diagnosed with diabetes.
  • African Americans and Hispanics are almost twice as likely to have diabetes as non-Hispanic whites.

The Toll on Your Health…

  • Diabetes nearly doubles the risk for heart attack and for death from heart disease.
  • Diabetes is the leading cause of kidney failure.
  • Diabetes is the leading cause of new cases of blindness among working-age adults.
  • The rate of amputation for people with diabetes is 10 times higher than for people without diabetes.
  • Roughly 60 to 70 percent of people with diabetes have mild to severe forms of nerve damage that could result in pain in the feet or hands, slowed digestion, sexual dysfunction and other nerve problems.

The Dollars and Cents…

  • The American Diabetes Association estimates that the total national cost of diagnosed diabetes in the U.S. is $245 billion.
  • Direct medical costs reach $176 billion and the average medical expenditure among people with diabetes is more than two times higher than those without the disease.
  • Indirect costs amount to $69 billion (disability, work loss, premature mortality).
  • 1 in 10 health care dollars is spent treating diabetes and its complications.
  • 1 in 5 health care dollars is spent caring for people with diabetes.

For more information, visit diabetesforecast.org or call 1-800-DIABETES.

EAT WELL, AMERICA!

All About Coulis

Coulis (pronounced “koo-lee”) is a simple, thick sauce made from pureed vegetables or fruits. It’s very versatile, and can be used as a base for soups, an accompaniment for fish, roasted meat or vegetable dishes, or even as a dip. Plus, it’s a great way to use up leftover veggies! Having company for dinner? Use coulis to jazz up your dishes and make them look more sophisticated.

coulis

Try this recipe for Bell Pepper Coulis, or experiment with your own!

  • 2-3 large red, yellow or orange bell peppers
  • 2 oz. extra virgin olive oil
  • 2 Tbsp. chopped shallots
  • ¼ cup vegetable stock
  • 1 Tbsp balsamic vinegar
  • Kosher salt & ground white pepper, to taste
  1. Remove the core, seeds and membranes from the peppers and roughly chop them.
  2. Heat a heavy-bottomed sauté pan over medium heat for a minute, then add the olive oil and heat for another minute.
  3. Add the shallots and sauté for a minute or two or until they’re slightly translucent.
  4. Reduce heat to low, add the chopped pepper. Cover and sweat for about 15 minutes or until tender.
  5. Add a couple of tablespoons of stock and cook for another minute or two.
  6. Remove from heat and puree in a blender.
  7. Tip: Use care when processing hot items in a blender as the hot steam can sometimes blow the blender lid off. Start on a slow speed with the lid slightly ajar to vent any steam, then seal the lid and increase the blending speed.
  8. Add vinegar, adjust consistency with remaining stock, and season to taste with Kosher salt and white pepper.

Click on the link below to watch a video from lowfatlowcarb.com for a demonstration on making coulis!

Vegetable Coulis

Happy cooking! Enjoy!

In a Salmon Kind of Mood

I’m sitting here thinking about what to have for dinner tonight. It’s been kind of a cold, rainy day, so the first thing that comes to mind is soup. But I have to admit, I really don’t feel like putting forth the effort that goes along with homemade soups (and I’m generally anti-canned soup, although I do make exceptions).

So what sounds good? Easy oven-baked salmon and roasted veggies.

Try this kicky spice rub next time you’re in the salmon kind of mood…

  • 1 teaspoon whole cumin seed
  • 1 teaspoon whole coriander seed
  • 1/2 teaspoon whole fennel seed
  • 1 teaspoon dry peppercorns
  • Sea salt
  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. Bake 12-15 minutes at 450 degrees, or grill until on medium-high heat 4-5 minutes each side (spray grill first).

Serve with roasted seasonal veggies of your choice! Toss them in a little (and I do mean a LITTLE) olive oil and sprinkle with sea salt before roasting. Yum.

Dinner is served!

salmon4

Keeping September Simple

If your September is anything like mine, you’re already exhausted on day 10.

Back-to-school obligations, soccer practices, homework, and just the general overwhelming feeling of wanting so badly to be organized…but still failing miserably at it….

While we would all love to be that person who makes beautiful, complicated meals every night, it’s not always possible. So my advice is: for the insane month of September, keep it simple.

I’m starting you off with a couple of recipes your whole family will enjoy, and that are so simple it’s almost silly. Phase 1-4 Friendly!!!

Slow Cooker Italian Beef

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Ingredients:

  • 2-3 lb bottom round beef roast(lean)
  • 1 Cup Low Sodium Beef Stock
  • 3 tablespoons Italian Seasoning
  • 1 jar pepperoncini rings

Directions:

Place roast into the slow cooker. Add 1 cup low sodium beef broth and Italian seasoning. One hour before the roast is done add the peppers to the slow cooker. Total cooking time should be about 8-10 hours on low.

Serve on top of a salad or wrapped in boston lettuce leaves.

Really Really Good Pork Tenderloin

Amazing-Pork-Tenderloin

Ingredients:

  • 1 (2 pound) pork tenderloin
  • 1 1/2 cup low sodium beef broth, no sugar added
  • 3 Tbsp garlic, minced
  • 3 Tbsp low sodium soy sauce
  • 8 teaspoons dried onion flakes
  • 1 teaspoon onion powder
  • 1/4 teaspoon seasoned pepper pepper to taste

Directions:

  1. Place pork tenderloin in the slow cooker with herbs and spices.
  2. Pour broth, and soy sauce over the top, turning the pork to coat.
  3. Carefully spread garlic over the pork, leaving as much on top of the roast during cooking as possible.
  4. Sprinkle with pepper, cover, and cook on low setting for 4 hours.

Happy September! Enjoy!!!

Inflammation and Your Health, Plus a Delicious Recipe!

Inflammation is the body’s natural response to injury or infection. There are two types of inflammation: acute and chronic. Acute inflammation is normal and helpful. It’s immediate and temporary. Chronic inflammation, on the other hand, is persistent inflammation that has gone out of control. This ongoing inflammatory response causes damage to the body that leads to a variety of diseases.

chronic inflammation

Follow the link below for helpful, straightforward information about chronic inflammation and the different ways it can affect your body.

http://www.webmd.com/women/ss/slideshow-what-is-inflammation?ecd=wnl_wlw_081715&ctr=wnl-wlw-081715_nsl-ld-stry&mb=fu3h9IsHtnJVeE0RZ6CXuRXFE73IOX1c1gG2239dAFo%3d

Read on for a delicious pan roasted salmon recipe, high in heart-healthy, ANTI-INFLAMMATORY OMEGA-3 FATTY ACIDS– and IP Phase 1 friendly!

panroastedsalmon

PAN ROASTED SALMON

  • 1 teaspoon basil leaves
  • 1 teaspoon garlic powder
  • 1/2 teaspoon oregano leaves
  • 1/2 teaspoon crushed rosemary
  • 1/2 teaspoon sea salt
  • 4 (4 oz) salmon filets with skin
  • 1 tablespoon + 2 teaspoons olive oil
  • 2 tablespoons stevia
  • 1 medium fennel bulb cored and sliced
  • 1 cup cherry tomatoes
  • lemon wedges
  1. Mix all seasonings in medium bowl. Sprinkle 2 teaspoons over salmon. Set aside remaining seasoning mixture in bowl.
  2. Heat 1 tablespoon of the olive oil in large skillet on medium-high heat. Place salmon, skin-side up, in skillet and cook for 5 minutes.
  3. Add stevia and remaining 2 teaspoons oil to seasoning mixture in bowl and mix well.
  4. Add fennel and tomatoes tossing to coat.  Turn salmon fillets. Place fennel mixture around salmon in skillet. Cook 6 minutes or until fish flakes easily with a fork. Serve with lemon wedges.

Enjoy!!!

Rotini with Sauteed Veggies!

Not sure what to do with your Ideal Protein Rotini? Try this delicious Phase 1-4 friendly recipe!

rotini

Ingredients:

  • 1 pgk Ideal Protein Rotini
  • 1/2 c summer squash (or zucchini), chopped
  • 1/4 c onion, chopped
  • 1/2 c bell peppers, chopped
  • 1/4 c tomato, chopped
  • 1/2 c kale, rough chopped
  • 2 cloves garlic, minced
  • chicken stock (if desired)
  • sea salt/pepper, extra virgin olive oil

Directions:

  • Pour IP Rotini in to boiling salted water
  • Saute peppers, onions, zucchini and kale in pre-heated pan with 1/2 tbsp olive oil for approx 5 minutes, add minced garlic and saute for approx 2 minutes, add 2-3 tbsp of chicken stock and let simmer to soften up the kale & vegetables further.  Add in tomatoes and saute until rotini noodles are cooked through.
  • Add noodles to sauteed vegetables, finish with sea salt and pepper (and extra EVOO if desired)
  • Enjoy!

Steak And Eggs??? You bet!

Try this mouth-watering, Phase 1-friendly recipe for dinner tonight!

Check out lowfatlowcarb.com for more recipe ideas!r125._steak___eggs-xcnkh

INGREDIENTS

  • 5 oz rib eye
  • 2 eggs
  • 1 cup mixed bell peppers, chopped
  • 1 cup green onions, chopped
  • 1/2 tsp grape seed oil
  • 1/4 tsp paprika
  • sea salt & pepper, to taste

DIRECTIONS

Preheat oven to 375°F
Season rib eye with sea salt and pepper before cooking.
In a hot non-stick pan, add rib eye; let sear on both sides and set aside.
In a medium sized bowl, mix together, 1 egg, bell peppers, onions, sea salt and pepper.
Now, on a small baking sheet, place rib eye in the center and put in oven; let cook.
In the same hot non-stick pan with grape seed oil, add egg mixture; scramble.
Now in another baking sheet, add scrambled eggs and place in oven.
Again, in the same hot non-stick pan with remaining grape seed oil, add egg; cook sunny side up.
Once the rib eye is cooked, place on a plate and add scrambled egg and sunny side up egg.
Lastly, sprinkle with paprika.
Ready to serve! 
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Recipe of the week: CEVICHE!

Ceviche is a seafood dish popular in coastal Central and South America. It is made from fresh, raw fish cured in citrus juices. As the fish is not cooked with heat, it must be PREPARED FRESH. Enjoy!

ceviche

1/2 lb of white fish

3 large limes

1 lemon small

1 medium tomato, diced

Directions:
Smash up or finely chop the garlic and mix with the salt. add the garlic lime and lemon juice, along with the diced tomatoes and any optional extra flavors you desire such as basil, fennel tops or dill.  white fish fillets on a platter. spread over the fish, making sure it is completely covered. Let it set for a few minutes and then turn the fillets over so both sides of the fish are well marinated. Cover platter and place in refrigerator. Turn the fish several times. Can be enjoyed after 8 hours. To finish, season to taste with the sea salt, freshly ground black pepper and lemon juice.