fast food Archives - Little Choices Everyday

Asparagus and egg frittata

admin — Fri, 21 May 2010 05:57:00 +0000

Phase 2 recipe

6 stalks pencil-thin asparagus

Asparagus Frittata

Green onions to taste

2tablespoons MCT oil

Salt and freshly ground pepper to taste

Garlic to taste

Dash of Onion powder

Dash of Garlic Powder

Other spices

2 eggs

1 egg white

Remove and discard the tough lower ends of the asparagus. Wash and cut the spears into 1-1/2-2 inch lengths. In a heavy skillet, sauté the asparagus spears in MCT oil, sprinkling them lightly with salt. Cover the pan and cook over medium hear, stirring occasionally, until asparagus is tender but still firm, about 3 minutes.

Add the green onion to the asparagus, cook for 5 minutes on low.Beat the eggs lightly in a bowl, with salt and pepper. Add the eggs to the asparagus, scrambling the mixture lightly with a fork. Cook 2 minutes or less, depending on the texture desired.

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Beef Tacos

admin — Tue, 18 May 2010 02:22:34 +0000

Phase 2 recipe

Beef Tacos

100 grams of lean ground beef or ground sirloin
Lettuce leaves
1 Tbs minced onion
1 clove crushed and minced garlic
Dash of garlic powder
Dash of onion powder
Dash of paprika
Dash of ground Cumin
Pinch of dried oregano
Cayenne pepper to taste
Ground red pepper to taste
Salt and black pepper to taste

Brown ground beef. Add onion, garlic and spices and a little water. Simmer for 5-10 minutes. Add salt/pepper to taste. Serve taco style in romaine leaf or lettuce tortillas. optional * serve with side of tomatoes or salsa
Makes 1 serving ( 1 protein, 1 vegetable)
Phase 3 modifications: serve with cheddar cheese, sour cream( or Greek yogurt) and guacamole.

Recipe compliments of @Leeska

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Jambalaya

admin — Sun, 16 May 2010 17:34:24 +0000

Phase 2 recipe

Jambalya

Ingredients:

100 grams shrimp (chicken, beef, or chicken sausage can be used)

Tomatoes or celery chopped

1 cup vegetable broth or water

1 tablespoon lemon juice

1 tablespoon chopped onion

1 clove garlic crushed and minced

Dash of Worcestershire sauce

Dash of hot sauce

Dash of liquid smoke (optional)

Pinch of cayenne to taste

1/8 teaspoon garlic powder

1/8 teaspoon onion powder

Pinch of thyme

Salt and pepper

Water as needed

Directions

Lightly sauté shrimp or chicken with celery or tomatoes, garlic and onion in

lemon juice until cooked or lightly browned. Deglaze the pan with broth

and add seasonings. Simmer on low for approximately 20-30 minutes until

liquid is slightly reduced adding additional broth or water to achieve desired

consistency.

Makes 1 serving (1 protein, 1 vegetable, 1 fruit)

Phase 3 modifications: Add chopped red and green bell pepper and

additional seafood, chicken, sausage, etc.

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Flavorful Onion Asparagus

admin — Tue, 04 May 2010 05:40:10 +0000

Phase 2 and Phase 3 recipe

Onion Flavored Asparagus

: Flavorful Onion Asparagus

10-12 stalks fresh Asparagus ( depends on size) may want to add more if smaller stalks. 1 Tbs of MCT Oil

1 Tbs mock onion soup mix ( see below)

1 juice of a lemon

fresh garlic

Preheat oven to 450* Snap off tough cut ends of asparagus. Place asparagus on a foil lined baking sheet. Squeeze the juice of the lemon along with some fresh garlic over asparagus. Place in oven for 5-8 minutes, depends on size of stalk. Remove from oven , mix MCT and Onion soup together, and pour over Asparagus, toss asparagus lightly in pan. Place back in over to finish cooking. 5-8 minutes, again, depends on stalk and desired crispness.

Onion Soup Mix

1/2 c dehydrated minced onion
1 T onion powder
1/2 t celery seed

Combine all ingredients. Store in air-tight container

Based on 10 big stalks

Cals 78
Fat (g) 4.4
Carbs (g) 8.1
Prot (g)4.7

For Phase 3

Flavorful Oniony Asparagus

Use Butter instead of MCT Oil, melting butter and mixing Onion Soup mix together.

Also can add,

1/4 Cup of mozzarella cheese , sprinkle on asparagus once finished cooking

1 Cup Serving 68

Calories 68

fat 6 (g)

Carb 2 (g)

Prot 2 (g)

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Celery Soup

admin — Sun, 02 May 2010 19:47:07 +0000

Phase 2

Celery Soup

100 Grams cooked chicken, bite size pieces, if desired

2 C. finely sliced celery and leaves

1/4 C. chopped onion and/or a few green onions

2 C. water ( can use less if you want thicker soup)

1/2 package of Sodium Free Chicken broth

Fresh Garlic

Braggs Aminos

Salt/pepper

Onion powder

Add other spices for personal taste

Add broth to water. Cook in water until the celery, garlic and onion are tender. Smash with a potato smasher or blend in blender to make smooth. Add chicken, and desired amount of Braggs and other desired spices. Sprinkle with Parsley.

Celery soup Add chicken

Calories 217             234
Fat (g) 8.                      9.9
Carbs (g) 13.4             9.7
Prot (g) 2.7                   25.0

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Blueberry and Almond Oats

admin — Fri, 30 Apr 2010 23:02:21 +0000

Blueberry and Almond Oats

Blueberry Almond Oats

Bob’s Red Mill Steel Cut Oats
Sliced Almonds (Raw)
Blueberries
Almond Milk

Cook oats according to directions on package. Place in bowl and add desired amount of milk, blueberries and almonds. You may add Sweetener such as Stevia or Da Vinci sugar free syrups but it is not necessary as the Almond Milk is naturally sweetened.

Optional toppings:
Apples & Cinnamon (or Apple Pie Spice)
Strawberries & Vanilla (or Vanilla milk)
Sliced strawberries and Greek yogurt sprinkled with cinnamon
Peanut Butter & Strawberries
Raisins & Walnuts
Allowed dried fruits
Da Vinci Sugar Free Syrup (multiple flavors such as Vanilla, Huckleberry, Hazelnut … Check our Marketplace)

Enjoy!

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Easy Pizza Recipe

admin — Fri, 30 Apr 2010 02:36:39 +0000

Phase 3 recipe

P3 Pizza

Easy Pizza

Sauce 1(8 oz) can tomato sauce 1 garlic clove, crushed

1/2 tsp oregano

1/2 tsp basil

1/4 tsp garlic powder

1/4 cup onion, diced

Topping Ideas

Pepperoni (I use Turkey Pepperoni)

Sausage

Chicken

Mushrooms

Peppers

Onion

Mozzarella, Romano, Monterey Jack, Parmesan, etc.

Mix sauce ingredients together and spread on Wasa Crackers. You can make single servings or line a 9 x 13 dish with crackers. If you like a little crunch keep sauce off edges. Add toppings of choice and top with cheese. Bake at 350 degrees for 10-15 minutes until heated throughly and cheese is melted.

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Health Benefits of Flax seed Oil

admin — Fri, 02 Apr 2010 19:33:50 +0000

Flaxseed oil is a very healthy addition to our everyday diet. Flax Seed Oil contains omega-6 and omega-9 essential fatty acids, B vitamins, potassium, lecithin, magnesium, fiber, protein, and zinc and also provides approximately 50% more omega-3 oils than what you could get from taking fish oil.

Flaxseed in the seed form, is a very stable commodity. But once the seed coating is removed and the oil pressed from it, flax oil becomes very fragile, breaking down rapidly when exposed to light, heat or oxygen. In the unfiltered oil contains Lignans (the very fine particles of the flax seed, the skin) and are an essential part of the “good stuff” so we recommend unfiltered.

Benefits:

Eases weight loss in people afflicted with obesity.

Shortens recovery time for fatigued muscles after exertion.

Increases the body’s production of energy and also increases stamina

Stimulates brown fat cells and increases the metabolic rate making it easier to burn off fat.

Improves the absorption of Calcium.

Promote healthy skin, hair and nails

Lower cholesterol, protect against heart disease and control high blood pressure

How to use:

Take by the tablespoon every day.

Mix fruit, milk, protein powder, flax seed oil and blend it up. protein/fat/carbs all in one!

Drizzle over veggies or meat after cooking

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Restaurants on P2 VLCD

admin — Tue, 30 Mar 2010 12:58:22 +0000

We all run into some point during our strict protocol asking the question, “Can we eat out on Phase 2, and if so what can we eat?” This is where it can be tricky. At home we can weigh our meats, we are careful of the fat content and we especially make sure none of our spices have sugar. When you are eating out you are left to the kitchen making these choices for you. The question then is, “What do I order and where can I go?” I am going to outline a few Do’s and Dont’s when eating out.

DO: Have a plan before you go! Decide where you are going ahead of time and check them out online. Most sites have a menu available online and some even have nutritional information. Pick something other than fast food. The likelihood of you getting anything more than processed meats at a fast food facility is very slim, so pick a restaurant that you can order cook-to-order foods. Check out this Fast Food Calorie Counter.

DO: Bring Stevia packets and your own salad dressing. Even if they have a Vinaigrette or Balsamic dressing it will likely have sugar in it. Try this dressing recipe: Sweet ‘n Sour Vinaigrette Salad Dressing. You can also ask for lemon and lime wedges to use as your dressing.

DO: Ask the server questions! This seems simple but I always ask if the meat is pretreated with any marinade or oil. This will keep you from having any surprises at the scale in the morning. One time I ordered Chick-Fil-A Grilled Chicken wrap with chicken, lettuce, tomato and onion only. I removed the tortilla and it was the perfect lettuce wrap. I was excited to share and ran home and wanted to get the nutritional information from their site only to discover there is sugar marinade used on their grilled chicken. I was up .5 the next day. Grilled meats can be deceiving if soaked in a sugar base before cooking so always ask.

Order Idea: Grilled Chicken Breast, plain and with no oils. A bed of lettuce with tomatoes and onions. A wedge of lemon and lime and salt and pepper.

Don’t: Don’t stress, you do not want to ruin the time with your friends and family. If you plan ahead you can eliminate a lot of the stressors involved. Know the menu and the options before arriving. You will not have your scale with you to weigh your meats, so you will have to eyeball it. If the portion looks larger than what you normally consume then don’t eat all of it.

Dont: Allow temptations: Don’t go to a place where alcohol or extra foods are prevalent and you will be tempted. Don’t tempt yourself by going where they place bread or chips on the table before the meal. Try to keep the environment where iced tea will fit in just fine.

Following these tips will allow you to maintain your VLCD with ease and still enjoy the social setting of dining out with your family.

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Missing mashed potatoes? Try Creamed Cauliflower

admin — Wed, 25 Nov 2009 18:28:12 +0000

Phase 3 recipe

Mashed Cauliflower

1 head cauliflower — cut into florets
1/2 cup water
1/3 cup heavy whipping cream
3/4 tsp salt
1/4 tsp white pepper
1/8 tsp garlic powder
1/8 tsp onion powder

Divide a head of cauliflower into florets that are all roughly the same size.
Steam cauliflower pieces over boiling water (15 to 20 minutes), or until the cauliflower is tender. Drain the cauliflower and toss it in a bowl of ice water to bring the cooking process to a screeching halt.

When the cauliflower has cooled, put the florets in a food processor along with 1/2 cup of water. Puree the cauliflower on high speed until smooth, but with some very small pieces of cauliflower remaining in the mix for just a bit of texture.

Pour all of the pureed cauliflower into a medium sauce pan.

Add the cream, salt, white pepper, garlic powder and onion powder to the cauliflower and stir. Set the saucepan over medium heat and cook, stirring often, for 5 to 10 minutes, or until thick.

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