hCG phase 2 3 4 Lunchtime CHICKEN SALAD

by In Main Meals Tagged , , , , 11 Comments

This is one of my favorite salads and one that my friend and I always make when we’re together in England. It’s very nice with avocado for phase 3 and 4 as well.

INGREDIENTS
Per serving:
100gms boneless chicken breast, grilled
Lettuce, chopped, about 2 cups
1/2 small tomato
1/2 ounce Mozarella cheese
1 hard boiled egg, sliced in half
2 tablespoons homemade low fat Ranch dressing
Dash pepper
Pinch fresh parsley, chopped, optional

Grill the chicken; slice thinly. Arrange the lettuce on a large plate. Top with the chicken and remaining ingredients.

Makes 1 serving
Do not freeze

Optional ingredients (not included in carb count):

  • Sliced cucumber
  • Minced chives
  • Slivered green peppers
  • Avocado
  • Sunflower kernels

Foods That Boost Your Immune System #6:

by In Uncategorized 6 Comments

Low-Fat Yogurt

Probiotics, found in yogurt and other fermented products, may ease the severity of colds. Look for labels that say “live and active cultures.”

Also look for added vitamin D. Studies show that people with low vitamin D levels may be more likely to get colds or the flu.

Calories and Macronutrients

An 8-ounce container of plain low-fat yogurt has 143 calories. Low-fat yogurt has about 12 grams of protein in an 8-ounce serving, so it provides amino acids necessary to build and maintain muscle tissue. A container of low-fat yogurt has only 3.5 grams of fat and just 14 milligrams of cholesterol; it can easily be part of your low-fat diet.

Nutrients

An 8-ounce container of low-fat yogurt contains 415 milligrams of calcium, more than a third of the daily requirement for adults. Calcium is important for bone and tooth health, and it also is essential for the proper functioning of muscles and nerves. Yogurt also contains 531 milligrams of potassium per serving. Potassium helps build muscle, maintain electrical activity in the heart and regulate the balance of electrolytes in the body.

Probiotics

Probiotics are live beneficial bacteria found in low-fat yogurt and other products. These bacteria may help improve digestion, respiratory function and resistance to disease when consumed. However, little is known about which specific strains of bacteria are most beneficial or whether they act the same way in every person. Most of the people who seem to get a health benefit from yogurt consume it two or three times a day. Make sure to choose a low-fat yogurt labeled as having live or active cultures because this ensures that the probiotics in the yogurt will work in your body as intended.

Additions

Some low-fat yogurt contains added sugar or flavorings that can make it a less healthy option than plain yogurt. Adding fresh fruit to plain yogurt is generally a better option than eating yogurt with added fruit plus sweeteners. If you want your yogurt to be a bit sweeter, you can add a small amount of honey, molasses or maple syrup to it. However, keep in mind that these sweeteners also contain calories and natural sugars, so you should only use them in moderation.

Foods That Boost Your Immune System #6:

by In Uncategorized 6 Comments

Low-Fat Yogurt

Probiotics, found in yogurt and other fermented products, may ease the severity of colds. Look for labels that say “live and active cultures.”

Also look for added vitamin D. Studies show that people with low vitamin D levels may be more likely to get colds or the flu.

Calories and Macronutrients

An 8-ounce container of plain low-fat yogurt has 143 calories. Low-fat yogurt has about 12 grams of protein in an 8-ounce serving, so it provides amino acids necessary to build and maintain muscle tissue. A container of low-fat yogurt has only 3.5 grams of fat and just 14 milligrams of cholesterol; it can easily be part of your low-fat diet.

Nutrients

An 8-ounce container of low-fat yogurt contains 415 milligrams of calcium, more than a third of the daily requirement for adults. Calcium is important for bone and tooth health, and it also is essential for the proper functioning of muscles and nerves. Yogurt also contains 531 milligrams of potassium per serving. Potassium helps build muscle, maintain electrical activity in the heart and regulate the balance of electrolytes in the body.

Probiotics

Probiotics are live beneficial bacteria found in low-fat yogurt and other products. These bacteria may help improve digestion, respiratory function and resistance to disease when consumed. However, little is known about which specific strains of bacteria are most beneficial or whether they act the same way in every person. Most of the people who seem to get a health benefit from yogurt consume it two or three times a day. Make sure to choose a low-fat yogurt labeled as having live or active cultures because this ensures that the probiotics in the yogurt will work in your body as intended.

Additions

Some low-fat yogurt contains added sugar or flavorings that can make it a less healthy option than plain yogurt. Adding fresh fruit to plain yogurt is generally a better option than eating yogurt with added fruit plus sweeteners. If you want your yogurt to be a bit sweeter, you can add a small amount of honey, molasses or maple syrup to it. However, keep in mind that these sweeteners also contain calories and natural sugars, so you should only use them in moderation.

hCG phase 2 3 4 Broiled Fish with Summer Grape Tomato Sauce

by In Main Meals Tagged , 6 Comments

I’m not one for fish unless it is grilled, but this is a fish recipe that I do enjoy and that I use regularly.

Broiled fish topped with a quick garden tomato sauce using summer grape tomatoes, fresh basil and garlic. I served this over orzo for a complete meal.

This simple sauce is also great over fat free noodles, cauliflower mash or chicken.

INGREDIENTS

  • 1 tbsp coconut oil
  • 6 cloves garlic, smashed
  • 1 lb grape tomatoes, cut in half
  • salt and fresh pepper
  • 1/4 cup fresh chopped basil
  • Weigh Less Spray and Cook
  • 4 pieces 100 gm’s flounder (or tilapia or sole or hake or any white fish of your choice)

DIRECTIONS

In a large skillet heat oil on high heat. Add garlic and cook until golden. Add tomatoes, salt and fresh pepper and reduce heat to low. Simmer for about 15 minutes, add fresh basil and cook another 5 minutes.

hCG phase 2 3 4 Broiled Fish with Summer Grape Tomato Sauce

by In Main Meals Tagged , , , , , 10 Comments

I’m not one for fish unless it is grilled, but this is a fish recipe that I do enjoy and that I use regularly.

Broiled fish topped with a quick garden tomato sauce using summer grape tomatoes, fresh basil and garlic. I served this over orzo for a complete meal.

This simple sauce is also great over fat free noodles, cauliflower mash or chicken.

INGREDIENTS

  • 1 tbsp coconut oil
  • 6 cloves garlic, smashed
  • 1 lb grape tomatoes, cut in half
  • salt and fresh pepper
  • 1/4 cup fresh chopped basil
  • Weigh Less Spray and Cook
  • 4 pieces 100 gm’s flounder (or tilapia or sole or hake or any white fish of your choice)

DIRECTIONS

In a large skillet heat oil on high heat. Add garlic and cook until golden. Add tomatoes, salt and fresh pepper and reduce heat to low. Simmer for about 15 minutes, add fresh basil and cook another 5 minutes.

Foods That Boost Your Immune System #5:

by In Uncategorized 5 Comments

Watermelon

It’s not only refreshing. When it’s ripe, it’s also got plenty of an antioxidant called glutathione. It strengthens the immune system so it can fight infection.

To get the most glutathione in your watermelon, eat the red pulpy flesh near the rind.

One cup of diced watermelon (152 grams) contains 43 calories, 0 grams of fat, 2 milligrams of sodium, 11 grams of carbohydrate (including 9 grams of sugar) and 1 gram of fiber. One cup of watermelon will provide 17% of vitamin A, 21% of vitamin C, 2% of iron and 1% of calcium needs for the day.

Watermelon also contains thiamin, riboflavin, niacin, vitamin B-6, folate, pantothenic acid, magnesium, phosphorus, potassium, zinc, copper, manganese, selenium, choline, lycopene and betaine. According to the National Watermelon Promotion Board, watermelon contains more lycopene than any other fruit or vegetable.

Despite being a great source of the above nutrients, watermelon is made up of 92% water.

So, jazz up a boring salad by adding watermelon or add to a few ice cubes in a blender for a cold refreshing treat!

Foods That Boost Your Immune System #5:

by In Uncategorized 7 Comments

Watermelon

It’s not only refreshing. When it’s ripe, it’s also got plenty of an antioxidant called glutathione. It strengthens the immune system so it can fight infection.

To get the most glutathione in your watermelon, eat the red pulpy flesh near the rind.

One cup of diced watermelon (152 grams) contains 43 calories, 0 grams of fat, 2 milligrams of sodium, 11 grams of carbohydrate (including 9 grams of sugar) and 1 gram of fiber. One cup of watermelon will provide 17% of vitamin A, 21% of vitamin C, 2% of iron and 1% of calcium needs for the day.

Watermelon also contains thiamin, riboflavin, niacin, vitamin B-6, folate, pantothenic acid, magnesium, phosphorus, potassium, zinc, copper, manganese, selenium, choline, lycopene and betaine. According to the National Watermelon Promotion Board, watermelon contains more lycopene than any other fruit or vegetable.

Despite being a great source of the above nutrients, watermelon is made up of 92% water.

So, jazz up a boring salad by adding watermelon or add to a few ice cubes in a blender for a cold refreshing treat!

hCG Phase 2 3 4 Moroccan Meatballs

by In Main Meals Tagged , , , 5 Comments

Morocco has long been on my list of must-visit countries. Twisty alleys, markets crowded with vendors, scampering trained monkeys… I need to see it all.  The country sits in the northwestern corner of Africa, and the influence of Arab and Moorish invaders can be tasted in traditional Moroccan cuisine. Lucky us! Spices like aromatic cinnamon, cumin, and paprika are prevalent, along with herbs like mint and parsley. These meatballs are seasoned with essential Moroccan spices, then simmered in tomatoes that cloak them in a sauce that tastes like mystery and adventure.

INGREDIENTS:

MEATBALLS:

1/2 cup fresh parsley leaves, minced (about 2 tablespoons)

1 tablespoon paprika

2 teaspoons ground cumin

1 teaspoon Himalayan salt

1/4 teaspoon ground black pepper

1 kgs fat free minced beef

SAUCE:

1 tablespoon coconut oil

2 medium onions, diced (about 2 cups)

2 garlic cloves, minced (about 2 teaspoons)

2 teaspoons paprika

2 teaspoons ground cumin

1 teaspoon salt

1/4 teaspoon ground black pepper

2 medium tomatoes, diced (about 2 cups)

1 1/2 cups water

2/3 cup low sodium tomato paste

1/2 cup fresh parsley leaves, minced (about 2 tablespoons)

garnish: 1/4 cup roasted pistachios, chopped

DIRECTIONS:

1

In a large mixing bowl, combine the parsley, paprika, cumin, salt, and pepper with a fork. With your hands, crumble the lamb into the bowl and knead until all of the ingredients are incorporated.

2

Moisten your hands with water and shake to remove excess. Measure a level tablespoon of lamb and roll into a ball between your palms. Line up the meatballs on a baking sheet until it’s time to put them in the sauce.

3

Heat the oil in a large, deep skillet or pot. Add the onion and sauté until soft, about 5 minutes. Add the garlic, paprika, cumin, salt, and pepper and stir until fragrant, about 30 seconds. Add the tomato paste and stir-fry 1 minute. Add the water, chopped tomatoes, and parsley to the pan and stir to combine.

4

Bring the sauce to a boil, then gently place the meatballs in the skillet, cover, and reduce heat to simmer. Cook 40 minutes covered, then remove the lid and cook an additional 20 minutes, until the sauce has thickened. Sprinkle each serving with a few teaspoons of chopped pistachios. Bonus points if you serve them on top of Oven-Roasted Cauliflower Rice.

hCG Phase 2 3 4 Moroccan Meatballs

by In Uncategorized 5 Comments

Morocco has long been on my list of must-visit countries. Twisty alleys, markets crowded with vendors, scampering trained monkeys… I need to see it all.  The country sits in the northwestern corner of Africa, and the influence of Arab and Moorish invaders can be tasted in traditional Moroccan cuisine. Lucky us! Spices like aromatic cinnamon, cumin, and paprika are prevalent, along with herbs like mint and parsley. These meatballs are seasoned with essential Moroccan spices, then simmered in tomatoes that cloak them in a sauce that tastes like mystery and adventure.

INGREDIENTS:

MEATBALLS:

1/2 cup fresh parsley leaves, minced (about 2 tablespoons)

1 tablespoon paprika

2 teaspoons ground cumin

1 teaspoon Himalayan salt

1/4 teaspoon ground black pepper

2 pounds ground lamb

SAUCE:

1 tablespoon coconut oil

2 medium onions, diced (about 2 cups)

2 garlic cloves, minced (about 2 teaspoons)

2 teaspoons paprika

2 teaspoons ground cumin

1 teaspoon salt

1/4 teaspoon ground black pepper

2 medium tomatoes, diced (about 2 cups)

1 1/2 cups water

2/3 cup low sodium tomato paste

1/2 cup fresh parsley leaves, minced (about 2 tablespoons)

garnish: 1/4 cup roasted pistachios, chopped

DIRECTIONS:

1

In a large mixing bowl, combine the parsley, paprika, cumin, salt, and pepper with a fork. With your hands, crumble the lamb into the bowl and knead until all of the ingredients are incorporated.

2

Moisten your hands with water and shake to remove excess. Measure a level tablespoon of lamb and roll into a ball between your palms. Line up the meatballs on a baking sheet until it’s time to put them in the sauce.

3

Heat the oil in a large, deep skillet or pot. Add the onion and sauté until soft, about 5 minutes. Add the garlic, paprika, cumin, salt, and pepper and stir until fragrant, about 30 seconds. Add the tomato paste and stir-fry 1 minute. Add the water, chopped tomatoes, and parsley to the pan and stir to combine.

4

Bring the sauce to a boil, then gently place the meatballs in the skillet, cover, and reduce heat to simmer. Cook 40 minutes covered, then remove the lid and cook an additional 20 minutes, until the sauce has thickened. Sprinkle each serving with a few teaspoons of chopped pistachios. Bonus points if you serve them on top of Oven-Roasted Cauliflower Rice.

hCG Phase 2 3 4 Moroccan Meatballs

by In Main Meals Tagged , , , 32 Comments

Morocco has long been on my list of must-visit countries. Twisty alleys, markets crowded with vendors, scampering trained monkeys… I need to see it all.  The country sits in the northwestern corner of Africa, and the influence of Arab and Moorish invaders can be tasted in traditional Moroccan cuisine. Lucky us! Spices like aromatic cinnamon, cumin, and paprika are prevalent, along with herbs like mint and parsley. These meatballs are seasoned with essential Moroccan spices, then simmered in tomatoes that cloak them in a sauce that tastes like mystery and adventure.

INGREDIENTS:

MEATBALLS:

1/2 cup fresh parsley leaves, minced (about 2 tablespoons)

1 tablespoon paprika

2 teaspoons ground cumin

1 teaspoon Himalayan salt

1/4 teaspoon ground black pepper

1 kgs fat free minced beef

SAUCE:

1 tablespoon coconut oil

2 medium onions, diced (about 2 cups)

2 garlic cloves, minced (about 2 teaspoons)

2 teaspoons paprika

2 teaspoons ground cumin

1 teaspoon salt

1/4 teaspoon ground black pepper

2 medium tomatoes, diced (about 2 cups)

1 1/2 cups water

2/3 cup low sodium tomato paste

1/2 cup fresh parsley leaves, minced (about 2 tablespoons)

garnish: 1/4 cup roasted pistachios, chopped

DIRECTIONS:

1

In a large mixing bowl, combine the parsley, paprika, cumin, salt, and pepper with a fork. With your hands, crumble the lamb into the bowl and knead until all of the ingredients are incorporated.

2

Moisten your hands with water and shake to remove excess. Measure a level tablespoon of lamb and roll into a ball between your palms. Line up the meatballs on a baking sheet until it’s time to put them in the sauce.

3

Heat the oil in a large, deep skillet or pot. Add the onion and sauté until soft, about 5 minutes. Add the garlic, paprika, cumin, salt, and pepper and stir until fragrant, about 30 seconds. Add the tomato paste and stir-fry 1 minute. Add the water, chopped tomatoes, and parsley to the pan and stir to combine.

4

Bring the sauce to a boil, then gently place the meatballs in the skillet, cover, and reduce heat to simmer. Cook 40 minutes covered, then remove the lid and cook an additional 20 minutes, until the sauce has thickened. Sprinkle each serving with a few teaspoons of chopped pistachios. Bonus points if you serve them on top of Oven-Roasted Cauliflower Rice.