Archive for the ‘Recipes’ Category

Phase 3 and 4 – Have been told that these will change your life

April 18, 2011

Nut Butter Crusted Parsnip Fries

Adapted from Diet, Dessert, & Dogs.

Yield: 1-2 servings.


  • 3 medium parsnips, peeled and cut into thin fry-like strips
  • 3 tbsp nut butter (I used 2 tbsp chunky peanut butter + 1 tbsp almond butter)*
  • 1 Tbsp extra virgin olive oil
  • 1/4 tsp kosher salt, or to taste

Directions: Preheat oven to 400F and line a baking sheet with parchment paper for easy clean-up. Peel and cut parsnips into fry-like strips. In a medium size bowl, mix together the nut butters, olive oil, and salt. Take parsnips and toss in bowl with your hands until fully coated. Line up on baking pan and cook at 400F for 30-50 minutes until crisp. I cooked mine for 40 minutes, but probably could have left them in another 5 minutes to crisp up even more. They were wonderful!

Note: You can probably use any kind of nut butter you prefer!


Phase 4 – Eggplant-Garbanzo Bean Dip

April 4, 2011

Makes about 3 1/2 cups

Combine the flavors of two popular Middle Eastern dips (baba ghanouj and hummus) in this tasty puree. Serve with raw veggies or spread on whole grain crackers.


2 large eggplants (about 1 pound each), halved lengthwise
1 (15-ounce) can no-salt-added garbanzo beans, drained and rinsed
1/2 cup parsley leaves, chopped, plus more for garnish
1/2 cup chopped roasted red peppers
3 tablespoons sesame tahini
4 teaspoons lemon juice
1 clove garlic


Preheat oven to 450°F. Place eggplants cut-side down on a baking sheet. Prick all over with a fork and bake until soft and collapsed, 40 to 45 minutes.

When cool enough to handle, scoop eggplant pulp into the bowl of a food processor; discard skin. Add garbanzo beans, parsley, red peppers, tahini, lemon juice and garlic. Process until smooth. Transfer to a serving bowl and garnish with parsley.


Per serving (based on 1/2 cup serving): 110 calories (35 from fat), 4g total fat, 0g saturated fat, 0mg cholesterol, 60mg sodium, 16g total carbohydrate (6g dietary fiber, 4g sugar), 5g protein

Phase 4 – How to Cook Chickpeas

April 4, 2011

Makes about 6 1/2 cups

Chickpeas (a.k.a. garbanzo beans) are a delicious, versatile, nutritious pantry staple, and cooking dried beans at home makes them incredibly affordable. Add them to soups, salads or curries, and use them to make some homemade hummus.


1 pound dried chickpeas (garbanzo beans)
2 bay leaves
1 teaspoon sea salt (optional)
1/2 cup chopped onion
1 large celery stalk, cut into 3 pieces
2 cloves garlic
1/2 teaspoon whole black peppercorns (optional)


Place chickpeas in a large bowl and pick out and discard any stones or debris. Cover beans with water and discard any beans that float. Rinse beans well and place in a large pot. Cover by 2 to 3 inches with cold water and add bay leaves and salt, if you like. Place over high heat and bring to a boil; lower heat and simmer, covered, until softened, about 1 1/2 hours. Add onion, celery, garlic and peppercorns, if desired, and continue to simmer until beans are soft enough to mash easily with a fork, about 30 minutes more. Use a slotted spoon to remove herbs and vegetables, then drain and cool chickpeas.

Slow Poisoning from MSG

December 31, 2010

Slow Poisoning from MSG
The food additive MSG (Monosodium Glutamate)  is a slow poison.  MSG hides behind 25 or more names, such as “Natural Flavoring.”  MSG is even in your favorite coffee from Tim Horton’s and other brand-name coffee shops!

I had been wondering if there could be an actual chemical causing the massive obesity epidemic,  and so had a friend of mine, John Erb .  He was a research assistant at the University of Waterloo in Ontario , Canada , and spent years working for the government. He made an amazing discovery while going through scientific journals for a book he was writing called The Slow Poisoning of America .

In hundreds of studies around the world, scientists were creating obese mice and rats to use in diet or diabetes test studies.  No strain of rat or mice is naturally obese, so scientists have had to create them.  They make these creatures morbidly obese by injecting them with MSG when they are first born.  The MSG triples the amount of insulin the pancreas creates, causing rats (and perhaps humans) to become obese.  They even have a name for the fat rodents they create: “MSG-Treated Rats.”

When I heard this, I was shocked.  I went into my kitchen and checked the cupboards and the refrigerator. MSG was in everything— the Campbell ‘s soups, the Hostess Doritos, the Lays flavored potato chips, Top Ramen, Betty Crocker Hamburger Helper, Heinz canned gravy,  Swanson frozen prepared meals,  and Kraft salad dressings,  especially the ” healthy low-fat ”  ones.  The items that didn’t have MSG marked on the product label had something called “Hydrolyzed Vegetable Protein,” which is just another name for Monosodium Glutamate. It was shocking to see just how many of the foods we feed our children everyday are filled with this stuff.

MSG is hidden under many different names in order to fool those who read the ingredient list,  so that they don’t catch on.  (Other names for MSG are Accent, Aginomoto, Natural Meat Tenderizer, etc.) But it didn’t stop there .

When our family went out to eat, we started asking at the restaurants what menu items contained MSG.  Many employees, even the managers, swore they didn’t use MSG. But when we ask for the ingredient list, which they grudgingly provided,  sure enough, MSG and Hydrolyzed Vegetable Protein were everywhere. Burger King, McDonald’s, Wendy’s, Taco Bell, every restaurant— even the sit-down eateries like TGIF, Chili’s, Applebee’s,  and  Denny’s — use MSG in abundance.  Kentucky Fried Chicken seemed to be the WORST offender:  MSG was in every chicken dish, salad dressing, and gravy.  No wonder I loved to eat that coating on the skin. Their secret spice was MSG!

So why is MSG in so many of the foods we eat?  Is it a preservative, or a vitamin? Not according to my friend John Erb.  In his book The Slow Poisoning of America, he said that MSG is added to food for the addictive effect it has on the human body. Even the propaganda website sponsored by the food manufacturers lobby group supporting MSG explains that the reason they add it to food is to make people eat more. A study of the elderly showed that older people eat more of the foods that it is added to.  The Glutamate Association lobbying group says eating more is a benefit to the elderly, but what does it do to the rest of us?

“Betcha can’t eat just one” takes on a whole new meaning where MSG is concerned! And we wonder why the nation is overweight! The MSG manufacturers themselves admit that it addicts people to their products. It makes people choose their product over others, and makes people eat more of it than they would if MSG wasn’t added. Not only is MSG scientifically proven to cause obesity, it is an addictive substance. Since its introduction into the American food supply fifty years ago, MSG has been added in larger and larger doses to the pre-packaged meals, soups,  snacks, and fast foods we are tempted to eat every day. The FDAhas set no limits on how much of it can be added to food.  They claim it’s safe to eat in any amount,  but how can they claim it’s safe when there are hundreds of scientific studies with titles like these :

“The monosodium glutamate (MSG) obese rat as a model for the study of exercise in obesity.”  Gobatto CA, Mello MA, Souza CT , Ribeiro IA. Res Commun Mol Pathol Pharmacol. 2002

“Adrenalectomy abolishes the food-induced hypothalamic serotonin release in both normal and monosodium glutamate-obese rats. Guimaraes RB,  Telles MM,  Coelho VB, Mori C,  Nascimento CM,  Ribeiro. Brain Res Bull.  2002 Aug .

“Obesity induced by neonatal monosodium glutamate treatment in spontaneously hypertensive rats: An animal model of multiple risk factors.” Iwase M, Yamamoto M,  Iino K,  Ichikawa K, Shinohara N, Yoshinari Fujishima.  Hypertens Res. 1998 Mar.

“Hypothalamic lesion induced by injection of monosodium glutamate in suckling period and subsequent development of obesity.” Tanaka K, Shimada M,  Nakao K Kusunoki. Exp Neurol.  1978 Oct.

No , the date of that last study was not a typo;  it was published in 1978. Both the medical research community and food manufacturers have known about the side effects of MSG for decades!

Many more of the studies mentioned in John Erb’s book link MSG to diabetes, migraines and headaches,  autism,  ADHD,  and even Alzheimer’s. So what can we do to stop the food manufactures from dumping this fattening and addictive MSG into our food supply and causing the obesity epidemic we now see?

Several months ago, John Erb took his book and his concerns to one of the highest government health officials in Canada . While he was sitting in the government office, the official told him, “Sure, I know how bad MSG is. I wouldn’t touch the stuff.” But this top-level government official refuses to tell the public what he knows! The big media doesn’t want to tell the public, either, fearing issues with their advertisers. It seems that the fallout on the fast food industry may hurt their profit margin. The food producers and restaurants have been addicting us to their products for years, and now we are paying the price for it.

Our children should not be cursed with obesity caused by an addictive food additive. But what can I do about it? I’m just one voice!  What can I do to stop the poisoning of our children, while our governments are insuring financial protection for the industry that is poisoning us?

This message is going out to everyone I know in an attempt to tell you the truth that the
corporate-owned politicians and media won’t tell you. The best way you can help to save yourself and your children from this drug-induced epidemic is to forward this article to everyone. With any luck, it will circle the globe before politicians can pass the legislation protecting those who are poisoning us!!

The food industry learned a lot from the tobacco industry. Imagine if big tobacco had a bill like this in place before someone blew the whistle on nicotine?

If you are one of the few who can still believe that MSG is good for us and you don’t believe
what John Erb has to say, see for yourself   Go to the National Library of Medicine at Type in the words “MSG Obese” and read a few of the 115 medical studies that appear.

We the public do not want to be rats in one giant experiment, and we do not approve of food that makes us into a nation of obese, lethargic, addicted sheep, feeding the food industry’s bottom line while waiting for the heart transplant, the diabetic-induced amputation, blindness, or other  obesity-induced, life-threatening disorders.

With your help we can put an end to this poison. Do your part in sending this message out by word of mouth,  e-mail, or by distribution of this printout to your friends all over the world and stop this “Slow Poisoning of Mankind”  by the packaged food industry . Blowing the whistle on MSG is our responsibility, so get the word out.
PS: Aspartame is another neurotoxin that is just as bad. Google to see the video “Sweet Misery: A Poisoned World,” about aspartame poisoning of the unsuspecting public. And the additive autolyzed yeast (aka yeast extract) is yet another neurotoxin added to your foods. Spread the warnings, eat more simply, save the children.

Phase 2 and 3 Holiday Eating

December 15, 2010

Good Morning,

The Holiday is less than two weeks away and some of you will be in phase 2 for the Holiday.  I have made the white chicken chili and the apple crisp from our blog/phase 2 recipes when I have a gathering as I feel like I am cheating (if you want to feel even more comfort add just one tablespoon of greek yogurt to your chicken chili bowl).  This may help you stay on track and not feel so left out.  Fresh squeezed lemonade – I have made 3 large glasses from one lemon (allowed per day) and plenty of stevia packets.  I have used this trick or the ultima drink when at a party it keeps something in my hand and I sip it all night. 

Phase 3 eaters:  you will want to stay with no sugars or starches.  I always get asked if one can eat mashed potatoes or pumpkin pie.  Here are some recipes that may help you out. 

Make a large salad: add olives, avocado, nuts and all kinds of veggies.  Yummy!!

Make the Fudge recipe on the blog/Phase 3 and dip strawberries (or other fruit) in it before you put in pan to set.   Or you can just heat 1 T of virgin coconut oil, 1 1/2 T coco powder and stevia to taste in a small sauce pan.  Dip fruit and place on wax paper or plate and put in fridge.  variation: coat with chopped nuts.

Parsnip Mash

1 lb parsnip roots, trimmed, peeled and cut into large chunks

1 wedge light garlic & herb cheese

Salt and pepper

4 tbsp chopped chives 


Steam the parsnips until they are very soft, for about 15 to 20 minutes. Transfer to a blender, add the cheese, and purée until smooth and creamy. Add salt and pepper to taste. Top with chives before serving.

Crustless Pumpkin Pie

1 3/4 cup (small can) Pumpkin

2 eggs

1 c organic fat free milk

2 tsp cinnamon

1/2 tsp ginger

1/2 tsp nutmeg

1 cup of no calorie sweetener (Xylitol) measures like sugar

Real whip topping (allowed in phase 3) use stevia or Xylitol

Directions:  Put all ingredients in a microwave safe bowl.  Beat with a wire wisk.  Put in microwave uncovered.  Cook on high for 8-10 minutes, depending on the power of your microwave, checking pie halfway thru.  Pie is done when the outside edges start to pull away from the sides just a little, and knife inserted in middle doesn’t quite come out clean.  take out of microwave and cover bowl with a plate for 5 minutes to finish cooking center.  cut into 6 pieces lite you would a pie.  Serve warm or cold. 

Brussels Sprouts

  • 1 tablespoon butter
  • 6 whole garlic cloves
  • 4 slices bacon
  • 3/4 pound (about 12) Brussels sprouts, cut in 1/2
  • 1 teaspoon xylitol
  • 1/2 cup chicken broth
  • Salt and freshly ground black pepper


In a large skillet melt the butter over medium heat. Put the garlic cloves in the skillet and brown completely. Remove the garlic to a small bowl. Add the bacon to the skillet and cook until crisp. Transfer the bacon to paper towels to drain, then cut into small pieces and set aside.

Put the sprouts in the skillet with bacon grease,  flat side down, and saute until they begin to brown, about 2 to 3 minutes. Turn them over, increase the heat to medium-high and add the xylitol and the broth. Cook for a few minutes, then add the cooked bacon and the garlic cloves. Cover and cook for 2 more minutes. Transfer to a serving bowl and serve.

I wish you all a very Merry Christmas – Jesus is the reason for the season. 

Flaxseed in your Diet

June 5, 2010

Hello All.  One of my favorite food groups (can I call it a food group).  This is one thing that I truly crave while I am in phase 2.  Is that just sick and wrong?  Really I use it every day while I am normally eating.  I put on my eggs in the morning and will sprinkle Ground flaxseed in my Greek Yogurt made with stevia, apples, blueberries, strawberries, blackberries, banana and walnuts.  Ok I am getting hungry.  Not really hungry but looking forward to this again.  I just added an article to show the benefits and thought I would share two of my favorite recipes with you.  I made the cookies this week for my boys and daughter and they love them.  Can I just say the word……temptation.  Enjoy!! Terry

Flax Seed can be substituted for butter in any recipe Each Tablespoon of butter replace 2 Tablespoons of Flaxseed and 2 Tablespoons of water

Whole Wheat Flax’n Apple Muffins

1/4 cup Milled Flax Seed

1 1/2 cup 100% Whole wheat flour

12 packets of stevia or 1/2 cup of Xylitol

2 tsp baking powder

1/2 tsp of salt

1 egg beaten

1 1/2 cups finely chopped apples

3 T Vegetable oil

1/2 cup milk

1/2 cup chopped nuts

Blend dry ingredients together in a bowl.  In a separate bowl, combine egg, vegetable oil and milk.  Add dry ingredients to egg mixture and stir until just blended.  fold in apples and nuts.  Batter will be thick.  Fill well greased muffins cups 2/3 full.  Bake at 400 degrees for 18-20 minutes.  Yield 12 muffins

Oatmeal Raisin Cookies

1 cup of 100% whole wheat flour

1 cup of old fashion oats (I use steel cut)

1 t of baking soda

1/4 t cinnamon

3/4 cup Organic Sucanat (Brown sugar)

1 cup of ground Flaxseed

3/4 cup of banana puree

3/4 cup of Zucchini puree (steam for 6 to 8 minutes then blend in blender)  If you have a vitamix or powerful blender then I just blend both the banana and zucchini together without the cooking.

1 large egg white

1/2 cup of raisins

1/2 cup of chopped walnuts (optional)

Pre-heat oven to 350 degrees.  In small bowl combine flour, flaxseed, oats, baking soda, salt and cinnamon.  In large bowl combine sugar, banana and zucchini puree, egg white, and stir just to blend.  Add the flour mixture, raisins and walnuts if using and stir to combine. 

Drop the dough by heaping tablespoonful onto the baking sheet about 1 inch apart.  Bade until golden brown 12 to 15 minutes.  remove from oven and transfer to rack to cool completely.

Phase 3 and 4 Chocolate Pudding

June 3, 2010

Ingredients from Clean Eating website

  • 1 – 7oz. container of plain Greek-style yogurt (I use Fage)
  • 2 – teaspoons high quality unsweetened pure Dutch cocoa (I used Peet’s Coffee’s)
  • Agave nectar (or your preferred sweetener) to taste


Mix the yogurt and cocoa powder together in a bowl to form the pudding. Drizzle with agave nectar to sweeten to your liking.


Tips & Bonus Information

I use 2% Greek yogurt, which is 130 calories. With the cocoa (around 50 calories) and the sweetener (20 calories), you’re looking at about 200 calories. You could cut the calorie count by using 0% yogurt and a non-calorie sweetener. I LOVE to eat this after a long, hard workout –especially a distance run. It’s got plenty of protein and the cocoa and agave give me carbohydrate I need.

Phase 3 and 4 – Stuffed Zucchini

June 3, 2010

Ingredients from Clean Eating Website

  • 2 zucchini squash (medium size)
  • 1/2c mushrooms-chopped
  • 1/2c chopped green pepper
  • 1/2c minced onion
  • 1clove garlic, minced
  • 1tsp flax seed
  • 2Tbs olive oil
  • 2 egg whites
  • 1/4c fresh parmesian cheese – grated fine


1. Preheat oven to 350 and line a cookie sheet or other small flat pan with aluminum foil
2. Wash the zucchini and cut in half lengthwise, scoop out seeds and pulp into small mixing bowl
3. Slice a small section from the “bottom” of the zucchini so that it will sit flat on the baking pan
4. Add mushrooms, peppers, onions, garlic and flax seed to the pulp and mix well to combine all ingredients
5. Saute the pulp mixture in the olive oil, just until onions are translucent.
6. Add egg whites and scramble until the eggs are “done” but not dry
7. Scoop the cooked mixture into the 4 zucchini shells, and sprinkle the cheese on top.
8. Bake for 20 minutes, or until the cheese starts to brown

Tips & Bonus Information

As an alternative, you can add different vegetables and spices for a variety of flavors. If you’re making this dish for a large crowd, you can also add cooked brown rice to the stuffing so it goes further.

Yield: 4
Preparation Time: 15
Cooking Time: 20

Phase 1-4: Emeril’s Baby Bam Marinade

May 26, 2010

Here’s the Baby Bam recipe.  

½ t celery salt

1 t dried thyme

1 t dried basil

1 t dried oregano

1 t ground black pepper

2 t garlic powder

2 t onion powder

2 T dried parsley

2 T salt

3 T paprika

 Place all the ingredients in a small mixing bowl and stir well to combine, using a wooden spoon.  Store in an airtight container for up to 3 months.


Phase 3 Fiesta Lime Chicken with Zucchini

May 20, 2010


  1. To prepare, slice zucchini and yellow squash into 1/4″ sections.
  2. Dice tomatoes into the texture of salsa crudo. Mince garlic, parsley, scallions and cilantro.
  3. Combine diced tomatoes with cilantro, scallions, salt and pepper to create salsa crudo topping.
  4. Season chicken breast cutlets with seasoning, paprika and parsley. Begin to warm garlic & extra virgin olive oil in sauté pan.
  5. When garlic aromas become apparent, add seasoned chicken cutlets and add white wine.
  6. Sauté chicken in pan until chicken is 3/4 done. At that point, add zucchini, yellow squash, and lime juice. Cover and steam until vegetables reach desired texture.
  7. Remove chicken and vegetables when cutlets reach a caramelized-looking texture.
  8. Plate chicken and vegetables, and finish by adding desired amount of salsa crudo to the top of chicken. Enjoy!