High Protein Living Food Recipes Vegetarian

Tomato with Feta and Basil

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tomato

You must have really fresh tomatoes for this salad to work. If the skin is tough then use it for a cooked tomato dish instead. I was first served this dish when on an interview for a writing job and while I didn’t take the job, I’m still eating this dish.

Top a thick slice of tomato with a leaf or two of fresh basil and a thin slice of feta cheese.

Optional: sprinkle with black pepper and drizzle with a little extra-virgin olive oil and balsamic vinegar.

 

High Protein Kid Friendly Recipes

Spicy Italian Stuffed Meatloaf

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This is a basic meatloaf recipe with a twist. If you have a favorite meatloaf recipe, go ahead and use it, as long as you substitute whole grains for any bread or crackers.

Preheat oven to 350 degrees.

Mix, working just enough to blend, or meatloaf will turn out heavy:

1 cup ground pork rinds (you can use whole wheat or high-protein bread crumbs if needed)
1 medium onion, chopped
3/4 cup chopped roasted unsalted nuts. If all you have are the salted variety reduce the salt to 1 teaspoon.
1/2 cup cold tomato juice, broth or ice water
2 eggs
1 & 1/2 teaspoon salt
1 & 1/2 teaspoon Italian seasoning
1/4 teaspoon black pepper
2 pounds ground meat (lamb, turkey, beef or mix of meats)

Sprinkle a large sheet of wax paper, saran wrap or aluminum foil with water. With wet hands, pat out meatloaf mixture into a 9×13-inch rectangle.

Savory Stuffing

You may double this recipe and use it later to prepare Savory Stuffed Bread.

Saute until translucent:

1-1/4 cups onions, diced
2 tablespoons butter

Add:

3/4 cup spinach, chopped (you may substitute bell pepper) and cook for 3-4 minutes (if using frozen spinach squeeze well to get rid of most of the water)
1 1/2 cups cauliflower or zucchini, finely chopped

1 tablespoon Italian seasoningsalt to taste

Cook on low heat until the vegetables are al dente. Optional: add 1 tablespoon fresh parsley, chopped

Pat 1 cup of the stuffing mixture evenly over the surface of the meatloaf, leaving a 1-inch border around the edges. Using wax paper, foil or saran wrap to help lift, roll the meatloaf up into a cylinder and gently press seam closed. Pick up roulade in wax paper, foil or saran wrap and roll off  into prepared loaf pan.

Using a knife cut 5-7 1/4-inch slashes in the bottom of an aluminum loaf pan. Place the meatloaf mixture in the pan. Place the pan inside a larger loaf pan or casserole dish so that there is some space between the bottom of the two pans. This procedure allows the juice and fat to drain off, which would otherwise form a jelly-like substance around the meatloaf.

Bake 50 minutes, or until a thermometer inserted in center of loaf reads 160 degrees, or juices run clear when you cut a deep slit in center of loaf. Let stand 10-15 minutes. Pour off juices and fat, if you didn’t use the 2 pan method described above.

Pour the tomato pasta sauce onto a plate and top with a slice of the stuffed meatloaf.

High Protein Recipes Vegetarian

Zucchini Feta Pie

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This pie is similar to quiche with the big difference being substituting the traditional pie crust with a high protein crust.

Preheat oven to 375 degrees.

Combine

2-1/2 cups Protein Bread crumbs, or ground walnuts, pecans, or pork rinds
1/2 cup feta cheese

Press mixture into oiled pie plate.

Steam 4 cups zucchini slices for 5 minutes. Press zucchini gently between paper towels until barely moist. Combine with ingredients below and arrange evenly over crust:

zucchini
1/2 cup feta
1/2 teaspoon salt
1/8 teaspoon pepper

Combine and stir well with a whisk:

1 teaspoon dried mint
dash of ground nutmeg
3 large eggs

Pour over zucchini mixture. Bake for 40 minutes.

Neutral Recipes Vegetarian

Thick & Rich Tomato Soup

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tomato-soup

You can use deli or canned tomato soup or make your own using the recipe below.

In the morning place 1 bag sun-dried tomatoes and enough filtered water to just cover the tomatoes in a blender jar. Refrigerate. If you’re using deli or canned soup you can skip this step.

Thirty to sixty minutes before serving remove the blender jar from the refrigerator and puree until smooth. (If using deli or canned tomato soup pour 1/2 of it into the blender container and proceed with the recipe.) Add one & 1/2 cups Tomato Onion Rice (or any leftover cooked brown or wild rice) and 1 drained jar roasted red bell pepper; continue pureeing. Add vegetable broth if needed to puree. Pour the mixture into a medium saucepan adding the one & 1/2 cups Tomato Onion Rice (or any leftover cooked brown or wild rice) and 2 to 4 cups vegetable broth or the remainder of the deli/canned soup; heat over medium heat until hot, but do not boil.

Optional additions:

  • Tex-Mex: corn, green chilies, garnish with corn chips
  • Mediteranean: pesto, garnish with finely diced raw red bell pepper and/or chopped olives

 

How to Lose Weight With Negative Calorie Foods

Fruit Kid Friendly Neutral Recipes

Apple Pie Pudding

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apples

 

This is more like a rich and creamy apple sauce than a pudding. Puree the following ingredients:

2 apples, peeled and cored (use a sweet apple not a green apple) or 1 cup sugar-free applesauce
1/2 teaspoon apple or pumpkin pie seasoning
1/2-1 teaspoon vanilla extract
1 banana
1 small pinch sea salt

If you want the pudding thicker stir in cooked oatmeal, uncooked instant or 1 minute oatmeal, crushed cookies or graham crackers, crushed cereal, or chia seeds. For variety, stir in: raisins, or  toasted walnuts. One of our favorite ways to have this pudding is with crushed boxed cookies. Homemade cookies won’t work. They have to be crispy like a ginger snap or a Famous Amos style chocolate chip cookies.

Quick & Easy Apple Pie Pudding

Mash 1 banana in a small bowl.  Stir in 1 cup applesauce and 1/4 to 1/2 teaspoon apple pie seasoning.

Apple Pie Pudding A La Mode

Stir either of the apple pie pudding recipes above into sugar-free vanilla pudding.

Fruit Kid Friendly Neutral Recipes

Banana Apple Pudding

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This “pudding” is perfect for a raw or living food meal because it doesn’t use cooked fruit, but you’d never know it. Serve it straight from the blender or very gently warm it (so that the Fruit doesn’t heat above 115 degrees).

To adjust for diabetic or hypoglycemic diets simply use sugar substitutes in place of the honey or maple syrups and other unrefined sugars.

Mix in medium bowl

2 bananas, chopped
2 small apples, shredded
juice from 1/2 lemon
1 cup filtered water

Let fruit sit while grinding nuts or measuring nut butter, then drain.

In same bowl, mix fruit with

1/4 to 1/2 cup ground nuts or nut butter

Mound on a plate and sprinkle with

grated coconut
finely grated lemon or orange peel

Let stand for at least 15 minutes before serving.

If you want to save time on a hectic morning you can make it up the day before.

Kid Friendly Recipes Starches

Lowfat Potato Salad

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This salad is absolutely gorgeous when you use blue potatoes – it comes out a brilliant purple!

Bring to boil

1/2 cup filtered water or vegetable broth
1/2 cup white wine
1 tablespoon extra-virgin olive oil
juice of 1 lemon
1/4 teaspoon each sea salt and black pepper
6 coriander seeds or 1/8 teaspoon ground coriander

Peel and slice 1 red onion into 1/8 inch thick slices. Quickly slice 1 pound unpeeled potato into 1/8 inch thick slices and place into boiling water along with onion slices. Simmer, covered until vegetables are al dente, about 10 minutes. Dump vegetables into a colander set over a bowl. Discard the coriander seeds. Place the vegetables in a small bowl. Sprinkle with 1/4 cup chopped fresh dill. Pour 1/2 cup of the reserved liquid over vegetables and refrigerate overnight or for at least 4 hours. Before serving, taste and add sea salt and pepper if needed. Garnish with 2 tablespoons chopped almonds, pine nuts, or chopped pistachios before serving.

 

Kid Friendly Recipes Starches Vegetarian

Veggie Burgers

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Makes: 4 servings

Preheat broiler. Line broiler pan with aluminum foil and lightly coat with oil. In a large bowl, combine and mix well

3/4 cup shredded zucchini
3/4 cup shredded carrots
2 tablespoons minced onion
2 large cloves garlic, minced
15 ounce can fat-free refried black beans
1/2 cup cooked brown rice
1/4 cup egg white
2 tablespoons whole grain bread crumbs
1 teaspoon Italian seasoning

If mixture is too moist to shape, refrigerate for 1 hour before shaping.

Shape mixture into 8 patties and place on prepared pan. Broil 4 to 6 inches from heat for 5 to 6 minutes per side, until lightly browned. These patties are great as a sandwich on a whole grain roll with lettuce, tomato, and mustard flavored mayo.

Try one of these condiments on your veggie burger:

  • pesto
  • tapenade
  • sugar-free pickle relish
  • other types of relishes
  • chipotle chilies in adobe sauce
  • roasted red bell peppers

 

Kid Friendly Neutral Recipes Starches

Make Your Own Instant Oatmeal

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make your own instant oatmeal packets

There’s no need to pay a higher price for single serving oatmeal or to settle for bland oatmeal because the flavored oatmeal has refined sugars or too much salt. You can easily make your own single serving packets of instant oatmeal flavored to your liking.

Put 1/2 cup quick-cooking oats in a blender and blend on high until powdery. Set aside in a small bowl, and repeat with an additional 1/2 cup oats. If you’re using a food processor, you can do 1 cup of oats at a time.

Put the following ingredients into each baggie: 1/4 cup un-powdered quick-cooking oats, 2 tablespoons powdered oats, and small pinch of sea salt. Store baggies in an airtight container.

To serve: Empty packet into a bowl. Add 3/4 cup boiling water. Stir and let stand for 2 minutes. For thicker oatmeal, use less water – for thinner oatmeal, use more water.

Variations:

Apple-Cinnamon: to each packet add 1 tablespoon unrefined sugar or sugar sub, 1/4 teaspoon cinnamon, and 1/4 cup chopped dried apples.

Sweetened: to each packet add 1 tablespoon unrefined sugar or 1 packet Nutrasweet.

Maple Cinnamon: to each packet add 1 tablespoon maple sugar & 1/4 teaspoon cinnamon.

Raisin Maple: to each packet add 1 tablespoon maple sugar and 2 tablespoons raisins.

Health Nut: to each packet add 2 tablespoons each wheat germ and ground nuts.

Fruit & Cream: to each packet add 1 tablespoon cream and 1/4 cup chopped dried Fruit.

Fun Fruit: to each packet, add 6 or 7 pieces of “Fruit snack” type dehydrated Fruit.

Confetti: to each packet, add 1 tsp. decorative cake/cookie sprinkles.

Chocolate Chip: add 1 tablespoon grain-sweetened chocolate chips to each packet.

The above variations were inspired by Kaylin Cherry who is the editor/owner of three ezines, Real Food for Real People, Real Healthy Food for Real People, and Real Crafts for Real People. For free, daily email recipes, visit her at http://www.realfood4realpeople.com or subscribe by sending an email to: realfood-subscribe@egroups.com

 

One more variation:

add dried fruit to your instant oatmeal

Tips

Eating Out – Indian

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Basic Tips for Eating Out

Set aside half your meal to eat the next day or if it won’t keep for the next day, save it for a snack later.

Basics at an Indian Restaurant

Many curries are great Protein, Veggie or Starch Meals. Just avoid the white rice and any sweet and sour dishes. Ask to substitute veggies, tofu or beans for the rice in a Veggie or Starch Meal.

Soups are good choices, just check the ingredients to make sure there is no white rice.

If you love chutneys (again avoid sweet and sour ones) you can have them with anything.

Starch

Skip the bread and naan as it’s all made with white flour unless the menu indicates “whole wheat” and I’ve yet to find whole wheat naan in a restaurant.

Some chapatis are made with whole wheat flour. If in doubt, ask your wait-person.

Pakora is something dipped in a chick-pea batter and deep-fried. I’m not a fan of deep-frying but if it’s your best choice just make sure that it’s a vegetable pakora rather than meat.

Curries are good choices if they can be made with brown rice and there is no meat in the dish.

Lentil Soup or Dahl are good choices.

Papadum is a crisp lentil wafer and is a good choice to sub for naan or chipati.

Protein

There are lots of wonderful protein dishes in a typical Indian restaurant. Go at it!

Raita – spiced yogurt with vegetables.

Many of the vegetarian dishes are made with cheese and are good choices.

Vegetarian or Neutral

Many of the vegetarian dishes are good choices. Ask for brown rice or tofu in place of white rice.