High Protein Recipes Starches Vegetarian

Pizza Wrap Sandwich

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I love this wrap. It’s so versatile. You add your favorite pizza toppings so there are endless variations. It’s fun to lay out the toppings and let everybody build their own wrap.

This wrap can be either Protein, Starch or Vegetarian depending on what you top it with. While the tortilla is a Starch it is little enough that it is okay with Protein toppings, although not okay if you’re on a low carb diet.

Place several slices of mozzarella cheese (dairy or soy) on top of a whole wheat tortilla. Add any combination of your favorite pizza toppings.

Suggested toppings:

  • pepperoni (meat or soy)
  • sausage (meat or soy)
  • mushrooms (raw or cooked)
  • red onion
  • spinach
  • tomato
  • bell pepper (raw or roasted)
  • fresh basil, thyme, oregano and/or rosemary
  • olives
  • artichoke hearts
  • ham and pineapple
  • Parmesan cheese
  • zucchini

Roll tortilla tightly around toppings and place seam side down in hot pan lightly coated with olive oil. Turn when browned and brown the other side.

Recipes Starches

Lemon Rice

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The lemon zest gives this rice a sweet lemon flavor, without the acidic bite of lemon juice.

Brown 2 cups uncooked brown rice in 1 tablespoon butter until rice is a slightly darker tan color.

Add and bring to boil

4 large garlic cloves, minced
1 cup chopped onion
4 cups filtered water
1/2 teaspoon sea salt

Cover and simmer until rice is cooked. Remove from heat and stir in finely grated zest from 4 lemons (make sure not to get any of the white pith with the zest).

Ideas for Leftovers

  • Stir into boxed soup.
  • Add chopped veggies and salad dressing for a rice salad.
  • Salad Wrap: whole wheat tortilla layered with hummus or soy cheese, Lemon Rice and lettuce and herb salad dressed with a little salad dressing.

Kid Friendly Neutral Recipes

Peanut Cream

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This filling has a peanutty taste with less fat than peanut butter and is more digestible than peanut butter alone.

Puree until smooth

  • 1 package (10.5 ounces) silken tofu or 8 ounces regular tofu
  • 1/4 cup + 2 tablespoons peanut butter

Use filling to:

  • stuff celery sticks
  • thinned with a little juice or nondairy milk and use as a Fruit dip
  • spread on whole grain bread or crackers for a sandwich, serve open-faced or top with another slice of bread or cracker
  • spread on slices of apple or pear

Variations:

  • add 1/2 a banana when pureeing
  • stir in dried Fruits such as: raisins, dried cherries, dried cranberries, chopped dried apricots, chopped dried pineapple, chopped dried apple, chopped dried dates
  • add up to 2 tablespoons honey or agave nectar when pureeing
  • use other nut or seed butters in place of peanut butter
Dessert Recipes

Chocolate Syrup

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In heavy-bottomed saucepan boil until thickened to the consistency of maple syrup 1/2 cup unrefined sugar and 1/2 cup water.

It will thicken considerably when cooled. Whisk in up to 1/4 cup cocoa powder and 1-2 teaspoons vanilla.

Optional: stir in 2-4 tablespoons of butter.

 

Basic Information

Food Pyramid

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The bulk of your food intake should come from the top of this inverted pyramid, adding steps as your taste and lifestyle demand, with the foods at the bottom two layers of the pyramid figuring into your life only occasionally. Click onto each area of the pyramid to move to recipes using that food group.

Print this chart out and tape it to the inside of a kitchen cupboard where you can refer to it easily. If you need a little extra motivation you may want to put it on that most glorious and effective of bulletin boards – the refrigerator.

food pyramid

Recipes Starches

Potato Puffs

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Preheat oven to 400 degrees.

Spoon very thick mashed potatoes (or cauliflower mashed “potatoes”) into a piping bag or into a ziplock bag, then cut the corner off. Pipe onto a buttered baking sheet in whatever shape you like. Bake until golden brown.

Even quicker – scoop potatoes with an ice-cream scoop onto buttered baking sheet and bake.

Variations

Before spooning into the piping bag stir one of the following into the mashed potatoes:

  • dairy or dairy-free Parmesan cheese before baking
  • pesto
  • any pureed vegetable such as broccoli, cauliflower, celery, spinach …
  • chopped vegetables
  • veggie bacon bits
High Protein Recipes Vegetarian

Country Chicken Casserole

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casserole

Amazing what kinds of things you’ll think up when you have hungry kids, little time and even less patience.  Necessity is the mother of …  good recipes 🙂

Preheat oven to 350 degrees.

Melt a little extra-virgin olive oil and butter in a flameproof casserole dish or Dutch oven.

Add 4 cups fresh or frozen chopped vegetables and saute until al dente.

Turn off heat and stir in

  • 2 cups cooked chicken
  • 1 cup shredded cheese
  • 1 can condensed cream soup
  • 1/2 cup sour cream, creme fresche or yogurt (I like to mix 1/2 sour cream and 1/2 yogurt)

Bake, uncovered for 20 minutes until hot and bubbling. Sprinkle 1 cup shredded cheese over top of casserole and bake for another 10 to 15 minutes until cheese is melted.

This recipe is so easy to vary and have a completely different dish each time. Below are some of my favorites, but please add to the Comments if you come up with a winner.

Broccoli with Cream of Chicken or Cream of Celery Soup
Mushrooms with Cream of Mushroom Soup
California Veggie Mix with Cream of Celery Soup
Cauliflower with any cream soup
Asparagus with Cream of Asparagus, Cream of Chicken or Cream of Celery Soup

Recipes Starches Vegetarian

Quick Veggie Pasta

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Cut vegetables into matchsticks using a knife or mandoline. Place cut vegetables in a colander in the sink. Cook whole grain pasta with a big pinch of sea salt until al dente. Pour boiling water and pasta into colander over the vegetables. Transfer pasta and vegetables back into pot and toss with your choice of:

  • pesto
  • extra-virgin olive oil
  • butter
  • dairy or soy mozzarella
  • Parmesan (dairy or nondairy)
  • tomato sauce
Uncategorized

Fruit First

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If you’re on a high-protein or low-carb diet plan then this Step isn’t for you. Fruit is too high in carbohydrates if you’re relying on your body’s metabolic reaction to a Protein Binge for weight loss. We’ll take a look at the Protein Binge Breakfast in a later issue which would be a more appropriate breakfast choice for you. That said, you should still be aware of the basics of Fruit First as we’ve found that when weight loss on a high protein diet plan stalls, carb loading will often kick you back into weight loss mode.

The single most effective step in successful weight loss, using the power of properly combining whole foods, has been shown to be the living Fruit breakfast. This step speeds along the process of eliminating the waste products that your body is still working to rid itself of from the previous day. It also ensures that you have at least one meal each day, that is nothing but living foods. We’ll talk more about living foods and their contribution towards weight loss in an upcoming UnDiet Step.

This Step is all about changing your breakfast habits. You’ll eat nothing but fresh or frozen Fruit, (no canned Fruit, because the canning process cooks the Fruit) until noon. During weight loss, go easy on the bananas, dried Fruit, and watermelons as these cause your insulin level to rise too high. Eat as much Fruit as you need to feel satisfied, either all in one sitting or staggered throughout the morning.

When you get up in the morning it’s good to start with an UnDiet compatible beverage such as a glass of water, a cup of herbal tea, water with fresh lemon or lime juice. Skip high-glycemic sweeteners and Fruit juice during weight loss. If it’s not morning without a cup of coffee in your hands, switch to decaf and use only nondairy milk, cream, half and half and/or Splenda, Sweet ‘N Low or Stevia if you must have sweetener in your java. A half hour later you might fix a bowl of fresh Fruit. An hour or two later you might have a Fruit shake. Whatever it takes to make you glad to wake up to another day on the UnDiet.

Note: Eating nothing but fresh and/or frozen Fruit in the morning until noon is one of the most important ways to achieve your weight loss and health goals. I realize though that there will be some mornings that through either circumstance or mood nothing but fresh Fruit is not possible. When that’s the case, go ahead and have a whole grain, sugar-free cereal or other UnDiet compatible breakfast food along with as much Fruit as possible before or with the meal, but not after the meal. Wait two hours after you’ve taken your last bite and have a large beverage. Continue enjoying UnDiet compatible beverages until lunch.

Tips & Tricks

If you don’t have time in the morning, or if you’re afraid you’ll lose your resolve when faced with a banana and a blender when what you really want is a bowl of Lucky Charms, blend up a Fruit shake the night before. I like to make up a big batch of Fruit shakes and then I have them for several days. It’s more difficult to make up a Fruit salad the day before as most cut Fruits turn brown after an hour or so. I do however wash grapes, cut up melons, strawberries, and citrus Fruits, putting them in baggies or airtight containers, as they keep very well for a couple of days this way. This also makes them easy to snack on when you want “just a little something”. You can also find pre-sliced apples in most grocery stores.

Step-By-Step

  1. Eat nothing but fresh or frozen Fruit until noon.
  2. Read through the recipes and print out any you want to make up:
  3. Make up a shopping list.
  4. Go shopping.
  5. Be prepared by cutting up Fruit and making shakes the day before or on the weekend.
  6. Keep sulfur-free dried Fruits on hand for when you’re in a hurry or especially hungry. If you’re having trouble feeling full, dried Fruit will make you feel full longer than fresh Fruit.
  7. For those of you who have not read through the blog and therefore don’t know what to eat during the rest of the day, go to The UnDiet Basic Guidelines. They’ll get you through your day as you continue to receive supplementary information through the UnDiet Steps.