REGIMUL SCARSDALE...2 saptamani -7Kg
Raspunsuri - Pagina 15
Georgia2 spune:
Eu zic sa puneti informatiile chiar daca sunt in engleza. daca e cineva care vrea traducerea promit ca traduc eu.
Merci mult.
lorelaim spune:
Shopping List
A Basic Shopping List Guideline for the First 2 Weeks on SMD
Protein Bread - Whole grain wheat, low carb. 1 loaf (11 slices) (daily breakfast + Thursday & Friday Lunch, Monday, Friday & Sunday Dinner) KEEP IN FREEZER
Grapefruits 6 - preferably ruby red (daily breakfast + Wednesday & Sunday lunch, Monday & Saturday Dinner)
Assorted Fruits - see fruits link (Daily Alternate Lunch + Tuesday Lunch, Saturday Lunch)
Lemons / Limes
Celery (Daily Snack, Tuesday, Wednesday, Sunday Dinner)
Carrots or Baby Carrots (Daily Snack, Tuesday dinner, Sunday Lunch)
Cucumbers (Monday, Tuesday, Wednesday dinner, Sunday Dinner)
Tomatoes (Monday & Sunday Lunch, Monday, Tuesday, Wednesday, Saturday, Sunday Dinner)
Lettuce - green leaf, romaine -anything greener is better than iceberg- (Monday, Tuesday, Wednesday, Friday, Saturday, Sunday Dinner)
Mushrooms (Monday & Friday Dinner Option)
Brussels sprouts (Tuesday Dinner, Sunday dinner)
Zucchini (Thursday Lunch Option)
Green peppers (Thursday Dinner Option)
String beans (Thursday Lunch & Dinner Option)
Spinach (Thursday Dinner Option, Friday Lunch)
Assorted diced cooked vegetables -think Ratatouile style eggplant, yellow squash, red pepper, etc.(Friday Dinner Option)
Cabbage (Sunday lunch option)
Broccoli (Sunday lunch option)
Cauliflower(Sunday lunch option)
Optional - recommended for great flavor
onion, scallions, leeks, shallots
garlic
fresh or dried herbs (parsley, thyme, cilantro, basil, oregano, rosemary, ginger,chives, etc.)
Lean hamburger (Tuesday Dinner)
Roast lamb or Chicken/Turkey/Fish/Seafood (Wednesday dinner)
Broiled steak (Sunday dinner)
Roast, broiled or barbequed chicken or Turkey (Monday Lunch, Thursday Lunch, Saturday Dinner, Sunday Lunch)
Fish or shellfish, any kind (Monday dinner, Friday dinner)
Tuna fish or salmon salad (Wednesday lunch)
Two eggs (Thursday Lunch)
Low-fat cottage cheese 5 cups (Thursday lunch, Saturday Lunch, Daily substitute)
Low-fat sour cream 7 tablespoons (Daily substitute)
Assorted cheese slices -see link. (Friday Lunch)
walnuts or pecans 21 (Daily substitute)
olives 4 (Tuesday Dinner)
Vegetable Broth & Low Sodium Chicken Stock (these can be homemade by saving your cooking liquids; add carrots & celery for a hot soup snack)
vinegar (balsamic, apple cider, rice wine, red wine, etc)
mustard (dijon, etc)
salt & pepper
ketchup
barbeque sauce
oil-free cooking spray (olive oil pam)
I cant believe its not butter spray
artificial sweetener (splenda, equal, sweet & low)
Coffee
Tea
Diet Soda
lorelaim spune:
The Top FAQ's
Answers to questions asked again and again and again...
Member suggestions from SMD Help
On Mondays for dinner it states combination salads, as many greens and vegetables as you wish. Can I have cooked green veggies rather than a salad? Can I have "both" a salad and a cooked veggie?
Yes, and yes.
With Monday dinner, is this a whole grapefruit???????????
There is no portion indicated, have as much as you like until you are satisfied, not stuffed, whether that is half or a whole, or more.
Is turkey pastrami permitted on the cold cut lunch?
Yes, but you should avoid all processed meats because they are high in chemical additives and sodium. Better choices would be cold slices of roast chicken and turkey,
Can tuna be substitued for cold cut lunch, I absolutely hate coldcuts and was gagging through my lunch today and ended up eating 2 slices of coldcuts only.
Yes, if it is a lighter fat variety, like chunk light, and packed in water.
Tues dinner: the wording is a bit strange, is it tomatoes, lettuce, celery, olives and brussel sprouts OR... tomatoes, lettuce, celery,olives, and cucumbers?
This is definitely confusing. Due to the similarity with Sunday's dinner menu, it is probably meant to be a salad of tomatoes, lettuce, celery, olives & cucumbers, AND/OR Brussels Sprouts. Just remember not to eat more than 4 olives.
Would some-one kindly clarify Wed. lunch 'tuna fish or salmon salad' for me? Does that mean the fish and a salad or is tuna/salmon with a lemon and vinegar dressing simply called 'a tuna salad'?
You can use a can of water-packed or fresh tuna or salmon, and serve atop a bed of lettuce with diced cucumber, red onion, shredded carrot, sliced tomato, chopped celery, and parsley or dill. Mix in a little red wine vinegar and dijon mustard and you'll have a delicious and magnificent tuna or salmon salad! There is also a recipe for a Supreme Salad on the Fish/Shellfish Link.
I am allergic to fish , do I have to eat it to be on this diet, or can use the other meats in place of fish?
My questions are: I'am allergic to fish and I don't eat any red meat. Can I substitute chicken for the red meat and fish? Will the diet still work?
You can replace fish or meat with any other lean protein (fish, chicken, turkey, lean beef, soy "fake meat" substitute or tofu.)
Please refer to the website for other substitution info.
Is soy milk in moderation is allowed? I see it is very low in carbs and I find it really hard to have tea and coffee without a bit of milk.
You can enjoy some soy milk in your coffee or tea, if you like. Just make sure it is lowfat variety.
Is there anything one can eat when you have a craving for something sweet? I see even pure fruit spread with no sugar is loaded with carbs so presumably that is out?
Try picking up some splenda (a non-caloric sweetener made from sugar)..you can use it to sweeten up your fruit now and then and make it a real sweet treat! Fruit spread and jello desserts are allowed on the Keep Trim weeks. Sugar free, of course!
On the keep trim/fit for life diet, is no-sugar muesli allowed? if so please could you specify the amount as well as the amount of oatmeal allowed.
On Keep Trim you may enjoy single servings of whole grain sugar free cereals such as the ones you mentioned.
Read the box and only ration out ONE portion, whatever that may be, a cup or a half cup.
Does the diet rely on an order of days - ie Can I swap a Monday for a Tuesday? And is it possible to eat your "lunch" in the evening and "dinner"
at lunchtime?
The diet is flexible to the point that you remain on the diet. Try to follow it as written, but if life necessitates you make another selection from another day or another meal, then so be it. Better than throwing in the towel. Switching meals between alternative diet plans is permitted, but suggested you finish out two full weeks on the 'classic' SMD first.
I am new on the diet and on fri for lunch it says 1 slice of bread. it also says i slice for dinner. I am confused because you also have one slice with breakfast. this makes 3 slices for the day...??? I thought you could not have more than 2.????
Yes, you read correctly, and yes, the basic rules do state no more than 2 slices of bread a day, so this does seem a bit contradicting and confusing!
But you know what? It still works, so hey, I'll take the extra bread without complaints! Try using it in different ways, too.... Making a "spinach pizza" for lunch..using it to bread your fish for dinner...or as croutons added to your salad.
lorelaim spune:
Switching Meals
Swapping Meals & Menus
Q: Can I shift the lunch menu to dinner, and dinner to lunch, etc?
A :Once you begin to make changes, the chink in the wall is there, and the next chink is easier to make. Switch only if circumstances and common sense dictate it. And perhaps I should add, good manners, as well. I was told about a woman who insisted that her hostess defrost a steak for her because Sunday dinner on my Scarsdale Diet says plenty of broiled steak. I hope she wasnt one of my patients.(p.31)
Q: If I eat less on a Monday than specified on the Diet listing, can I add to Tuesdays menu what I left out on Monday?
A :Its best not to increase any days eating. Your aim is to lose weight, not play games. Eat only as much as you want at each meal.(p.36)
Q: Can I make up servings of my own recipes as long as I use the ingredients and foods listed for the meal, and dont add any fats and foods not specified?
A: Yes, but be careful to observe the basic SMD rules.By all means, use your culinary know how and ingenuity. It will add to the joy of weight reduction.(p.42)
Q: On my second round on the SMD, when I substitute the Gourmet, Money -Saver, Vegetarian and International Diets, can I alternate days one to the other if I wish?
A: "Yes, but always subsitute the same day-for example, Vegetarian Monday for Gourmet Monday, and so on." (p.152)
Q: Lunch on your Wednesday Diet menu calls for tunafish. Is it all right if I cut up the carrots and celery and mix them in with the tuna fish?
A:"A woman called from Canada to ask this question and I have had similar ones from Cleveland, Washington and Scarsdale. It sounds simplistic but it isn't. It springs from a misinterpretation of certain newspaper articles about the Scarsdale Medical Diet which led some people to beleive that any slight alteration would destroy the "chemistry" of the Diet. The Scarsdale Medical Diet contains a carefully selected, sound effective combination of protein, fats, and carbohydrates. Its unique quality lies in the fact that it is basically simple to follow; you are not hungry while dieting and you lose weight. But the Diet is not alchemy-mix two parts zucchini, one part heart of toad, a dash of tuna fish- and presto, dietary gold! It is a good combination of healthful foods, a "just right" combination, if you will, but it is not a chemical formula. Putting the carrots and celery in with the tuna fish is of no consequence."(p.139)
lorelaim spune:
Hungry? Legal Extras
Bonuses found between the lines...
Q: You don't list any soups on the Diet-are they forbidden?
A :"No. Low-calorie soups such as consomme, no-fat vegetable soup, onion soup, borscht (see recipes) are excellent, and I would encourage you to add them. They have not all been placed on the menus because they are apt to complicate the simple meals." (p.44)
[You can make a satisfying soup snack by adding diced carrots, onion, celery & herbs to low-sodium vegetable broth.]
Q:Can I scramble my eggs in butter, margarine or bacon fat?
A: "No, coat the pan with non-stick vegetable spray, or with a little chicken broth-no need for any fats."(p.40)
Q: May I use herbs, seasonings, and spices on my food on the Diet, and a little grated onion or minced parsely or such?
A: "By all means". (p.41)
Q: I've never been able to eat much for breakfast; may I have my breakfast slice of protein toast instead as a snack between meals, or at another meal? A: Perfectly alright. (p.152)
[you can add the breakfast toast to another meal that has the bread listed to "double up" and make a sandwich - very satisfying!]
Q: Can I sprinkle a little grated cheese on my scrambled eggs, salads, and vegetables?
A: "Yes, but the key words in your question are "a little". If you load the servings with cheese, you won't lose as rapidly. Again, use good sense-check your progress on the scale each morning."(p.41)
Q: May I have some pickle slices, or pickle relish and olives with lunch and dinner?
A: "Yes, in moderation. Limit yourself to four small olives or three jumbo olives of any type." (p.41)
Make sure the pickle relish does not contain sugar or corn syrup.
Q: May I use some ketchup, chili sauce, cocktail sauce, and mustard on meat and fish and other servings?
A: "Yes-once more, use the additives moderately. If you like mustard to enhance various servings, try a little of the tasty varieties available, such as tarragon mustard. (see the mustard dressing recipe.)" (p.41)
It is recommended that you use one of the low carb sugar free ketchups or BBQ sauces now available.
Q:When I have tunafish or canned salmon, can I put celery into it?
A:"Yes, if it makes it tastier for you, add celery and carrots, chopped parsely, squeeze some lemon or lime juice-use your creativity." (p.40)
Q: Lunch on your Wednesday Diet menu calls for tunafish. Is it all right if I cut up the carrots and celery and mix them in with the tuna fish?
A:"A woman called from Canada to ask this question and I have had similar ones from Cleveland, Washington and Scarsdale. It sounds simplistic but it isn't. It springs from a misinterpretation of certain newspaper articles about the Scarsdale Medical Diet which led some people to beleive that any slight alteration would destroy the "chemistry" of the Diet. The Scarsdale Medical Diet contains a carefully selected, sound effective combination of protein, fats, and carbohydrates. Its unique quality lies in the fact that it is basically simple to follow; you are not hungry while dieting and you lose weight. But the Diet is not alchemy-mix two parts zucchini, one part heart of toad, a dash of tuna fish- and presto, dietary gold! It is a good combination of healthful foods, a "just right" combination, if you will, but it is not a chemical formula. Putting the carrots and celery in with the tuna fish is of no consequence."(p.139)
Our Members Suggest:
"I would sometimes save the breakfast slice of bread and add it to a different meal on the same day, and it had no detrimental effect on the diet, whatsoever. One thing I very much enjoyed doing was to combine two slices of Friday's bread allowance (on Friday you can have a slice at all three meals) and make a toasted cheese sandwich
at lunchtime. I would use the breakfast slice for lunch, and still have one with the fish at dinnertime. Eating a sandwich once a week gave me something to look forward to".-Betty
"Hi and good luck! The hunger isn't too bad. I suggest you drink plenty of water and eat a couple of carrots, this generally helps me. Also make sure you have a good lunch and dinner. I always remember that if i feel hungry it means I'm losing weight (as long as I don't go and eat a
load of rubbish!)"-lousareid
"I love to cook, so I just have to experiment a little with diet! I have made some adaptations to the gourmet version of the diet and still lost (17 lbs in 6 weeks so far -- I did take a week "off" in the middle for several birthdays.) But everyone is different, so what I can get away with might not work for others.
I've added 1 tablespoon fat-free half and half (10 calories) to my morning coffee, because the acid in black coffee bothers me. (I cant stand bottled dressings, diet or otherwise, so that's not an option for me). Since the book allows some low-fat yogurt in the Mustard Sauce Henri, I occasionally use yogurt or fat-free sour cream in dressings, too -- just a small amount. I also occasionally use fat-free mayo (1-2 teaspoons), butter buds, and I make salad dressing using a tablespoon of fat-free mayo for a whole bottle, just to give it some body. I also fix crunchy jicama sticks instead of carrots, since the nutrition counts are similar. The diet allows relish, so I imagine
dill (not sweet) pickles are ok, too --they're just cumbers and vinegar. But they have SO much sodium, you can put on a lot of water weight fast. I just bought a Foreman grill because others in this group raved about it, and I love it! I grill chicken or fish without sauces, but then top it with a fat-free cilantro pesto that I make in the blender, or if fruit is allowed that meal, I use some to make a mango, pineapple or papaya salsa.
These are things that have worked for me, but if I find I'm gaining or not losing, I cut out the "extras" for a couple of days to make sure they're not slowing me down. Probably I would lose faster without them, but for me it's a "quality of life" issue! So far I've been lucky. -Simone
lorelaim spune:
Feeling Tired?
Some Quick Pick Me Up Ideas
Members Suggest:
"Re: your tiredness. One thing I'd suggest is to actually chart the calories you consume per day to see if you're really consuming enough to keep your body moving along happily."-kg
"I felt really tired at the beginning. At the suggestion of a friend, I started taking a multivitamin each day with lunch. It has worked wonders. I don't feel tired anymore! And I have plenty of energy for the workouts I've designed for myself. I've been taking "One A Day" Women's multivitamin. Maybe it would help you feel better too? Plus, the extra calcium should help the weight loss, I've heard...Hope this helps" -Kim
Q:"Hello everyone. Anyone know how to avoid the mid afternoon
crash? Usually around 3 pm like clock work I feel so tired and ready to eat everything I can get my hands on. Before the SMD I would have gotten a piece of candy or a Red Bull to get me over it but can't do that now. Thanks"
A:"Try a hot cup of tea or coffee. That works for me...I have the same trouble. If not, carrots or celery can do the trick! I also try to make dinner around 4:30pm, the dinners usually hold me til bedtime and then I sleep the hunger away!" - Octavia
"Depending on your schedule...this may be a good point to do a short relaxing
walk!" -Nancy
lorelaim spune:
Cheating
Q: If I start the SMD on Monday, and eat a rich dinner on Saturday, does that ruin the whole week's benefits?
A: "It doesn't 'ruin' the effectiveness of the Diet, but it is damaging and can slow up your weight loss considerably. (p.36)
Q: I feel terribly guilty-at breakfast with the family I let go and ate three sweet coffee rolls and six slices of buttered toast; what should I do, starve for a few days?
A:"We all have our failings. Fortunately, your derliction is not catastrophic. Start over again, determined to succeed." (p.144)
Q: I diet and lose weight, a pound a day, Monday through Thursday, then put it all back on and more over our social weekend; any solution?
A:"Your dilemma is a frequent one. If you find it impossible to follow the SMD on weekends I would suggest that you stick to the Keep Trim Eating guidelines on those days."(p.145)
"If you don't feel well at any point, STOP. Go to Keep Trim eating for a day or two, then return to the SMD. Start again with Day 1. If you continue to feel poorly, stop at once, and see your physician." (p.37)
"Always keep KTP (Keep-Trim Program) in mind for a slower loss, and 'cheat' only when you know you can afford it." (p.31)
"I personally weigh myself every day to see how much I can cheat. I have no objection to your going off the Keep-Trim guidelines as you are down to a proper weight. Set a goal that you feel you must reach before you start cheating." (p.146)
Members Suggest:
"This diet does work as long as you don't cheat...after all you are only cheating yourself. I consider that making these little sacrifices is well worth the weight you lose.
For all the people complaining of not losing fast, remember you didn't gain the weight in 4-6 weeks so don't expect to lose it that fast. I have been suprised as to how this diet has made me conscious about what I eat nowadays...It has really changed my eating habits. Good Luck to All. -Richard
lorelaim spune:
Recipes
These are the recipes for the dishes marked with an asterisk* in the alternate diets.
Refer to the basic rules, and do not use any ingredient that is not permitted on the SMD when substituting meals (i.e potatoes, wine, yogurt). Save those recipes for Keep Trim.
For your convenience, most recipes are listed to serve ONE - except in cases where the basic food is too much for one person.
Since the recipes make delicious dishes, you may wish to increase the amounts of ingredients to serve a couple, family and guests.
These are all perfect for Keep-Trim weeks!
Fruit Recipes
Peach with Raspberries
Thursday Dinner - Gourmet
PEACH WITH RASPBERRIES
1 whole medium peach in season,
or 2 halves packed in water and well drained
1/2 cup raspberries in season, or packed in water and well drained
1 teaspoon vanilla extract
1/2 packet artificial sweetener
If peach is fresh cover with boiling water for 10 minutes, then peel. Keep aside.
Mix raspberries with 1/2 packet sweetener and vanilla extract.
Let stand for 30 minutes. Pour over peach. Chill before serving.
Serves one.
Peach with Raspberry Sauce
Thursday lunch - International "Italian"
PEACH WITH RASPBERRY SAUCE
2 peach halves, canned, packed in water
(or fresh, if available)
1/2 cup raspberries, canned, packed in water
(or fresh, if available)
1 teaspoon vanilla extract
1/2 cup water
Artificial sweetener to taste
Heat water, add raspberries. Cook 5 minutes.
Add sweetener and vanilla extract.
Mix in blender at high speed. Cool; pour over peaches.
Chill until serving time.
Serves one.
Baked Apple Oscar
Friday Dinner - Gourmet
BAKED APPLE OSCAR
1 medium baking apple
1/2 cup water mixed with 1 packet artificial sweetener
1/8 tsp ground cinnamon
Pinch of nutmeg
Preheat oven to 375 degrees.
Core and peel apple, leaving fruit whole.
Place in a small baking dish. Pour flavored water around it.
Bake for 20 minutes, then check to see if fruit is cooked through.
It should be firm. Bake longer if necessary, then place under broiler 2 mins.
Let cool to room temperature.
Serves one.
Fruit Supreme
Saturday Lunch - Gourmet
FRUIT SUPREME
1/4 fresh pineapple, cut lengthwise through leaf spikes (leave spikes on)
1/3 cup cubed or sliced mango (or papaya)
1 plum, peeled and cut up
1/2 cup sliced strawberries
1/2 cup blueberries (in season) or 1/2 pear diced
1/8 cup pineapple juice
1 tbs. lemon juice
Chopped mint leaves
4 tbs. cottage cheese
Remove meat from pineapple shell, reserving shell.
Cut away core and put aside half the fruit for someone else.
Cube the rest and mix with mango (or papaya), plum,
strawberries, and blueberries (or pear).
Spoon mixed fruit into pineapple shell, and pour pineapple and lemon juice over it.
Top with cottage cheese and sprinkle with mint leaves.
Serve chilled. Serves one.
Pineapple Surprise Aloha
Sunday Dinner - International "Hawaiian"
PINEAPPLE SURPRISE ALOHA
1/2 small pineapple
1/4 cup diced papaya
1 tbs. kumquat peel (candied)
1 tablespoon rum (optional)
1 tsp. artificial sweetener
Carve out inside of pineapple half to form a cavity.
Chop the pineapple meat. Mix with papaya, kumquat peel, rum and sweetener. Pile mixture into pineapple cavity. Cover with plastic wrap. Refrigerate until 20 minutes before serving time.
Serves one.
Watermelon and Strawberries in Rose Wine
Monday Dinner -International "American"
WATERMELON AND STRAWBERRIES IN ROSE WINE
1 cup diced watermelon
1/2 cup sliced strawberries
1 tsp. artificial sweetener
2 oz American Rose wine
1 tsp. vanilla extract
Mix melon with strawberries and sweetener.
Add vanilla and wine. Mix well, but gently.
Chill before serving. Serves one.
Mandarins Oki
Tuesday lunch - International "Japan"
MANDARINS OKI
1/2 cup Mandarin oranges (packed in water, drained)
1 tsp. artificial sweetener
1/8 teaspoon grated ginger
dash of cinnamon
1 tsp. grated coconut
Arrange Mandarin segments in serving dish.
Mix with flavorings and sprinkle with coconut.
(This dessert may be broiled and served hot, if preferred)
Serves one.
Fruits in a mold
Tuesday Dinner - International "Japanese"
FRUITS IN A MOLD
1/2 cup diced papaya
2 fresh kumquats
(if fresh kumquats are not available, use one preserved kumquat with syrup washed off)
3 lichee nuts, pitted, diced
1 tbs plain gelatin
1 tsp. vanilla extract
1 tsp. almond extract
1/4 cup clear pineapple juice
Soften gelatin over hot water in a tablespoon of the pineapple juice.
Add vanilla and almond extract and remaining pineapple juice.
Set aside.
Slice kumquats and mix with papaya and lichee nuts.
Add gelatin mixture. Mix well.
Pour into a small mold and chill until serving time.
Unmold on serving dish, and if desired, garnish with mint leaves.
Serves one.
Meringue Pear
Saturday Dinner - International "Greek"
MERINGUE PEAR
1 medium pear, peeled and cored but left whole
1 tsp. artificial sweetener
1 tsp. almond extract
1 egg white
Preheat oven to 375 degrees. Cook pear in warm water until tender but firm. Drain. Coat the bottom of a small baking dish with nonstick vegetable spray.
Place pear in the center. Beat egg white until frothy, add sweetener and almond extract.
Continue beating until stiff but not dry.
Using metal spoon, cover the fruit with the meringue.
Brown in oven for about 10 minutes.
Remove from oven. Serve at room temperature or chilled.
Serves one.
Poire Glacee
Wednesday Dinner - International "French"
POIRE GLACE
1 small pear, peeled and cored
1/4 cup water
2 ounces red wine
1 tbs lemon juice
1 tsp. artificial sweetener
1 tsp. vanilla extract
1 tbs plain gelatin
Bring water and wine to a boil in a small saucepan.
Add lemon juice, sweetener, and vanilla.
Place pear in mixture. Cover and cook gently, turning occasionally,
until pear is cooked through but still firm, about 25 minutes.
Take pear out of juice with a slotted spoon and place in dessert dish.
Dilute gelatin with a little water and add to hot wine mixture.
Mix well, pour over pear. Cool until serving time.
Serves one.
SCARSDALE HOME-BAKED PROTEIN BREAD
1 cup of warm water,
1 tablespoon of dry yeast,
1/2 Teaspoon salt,
1 Teaspoon sugar,
1/2 Teaspoon Cider Vinegar,
1/2 cup of soy flour,
1/4 cup gluton flour,
1 1/2 cups of whole wheat flour.
Pour water into mixing bowl. Sprinkle dry yeast on water and let stand until it dissolves (about 5 minutes). Mix in salt, sugar, cider vinegar. Sift thoroughly, then gradually add soy and gluten flours, then whole wheat flour.
Mix slowly until dough stiffens and does not stick to sides of bowl (you may used a food processor, following machine directions, for this step). Lightly flour a board then roll out the dough on it. Knead well (about 5 minutes) until dough feels smooth and elastic. Coat bread pan with no-stick vegetable spray. Shape the dough to fit, set it into the pan, cover with dish towel and set in a warm place to rise to about the top of the bread pan (2 to 3 hours). Preheat oven to 325 degrees. Bake bread for about 1 hour or until well browned.
Home-baked bread is denser than commercial so cut thin slices, then toast. Keep in refrigerator.
PROTEIN CROUTONS
Cut One slice of protein bread into about 30 or more cubes.
Coat a small skillet with no-stick vegetable spray and heat cubes over high flame, stirring until crispy and brown. Sprinkle with seasoned salt (or garlic salt if preferred).
These may be used as croutons, or crumbled to breadcrumbs to enhance salads or other foods in any meal where 1 slice protein toast is indicated in the menu.
Soup Recipes
Watercress Soup
Monday lunch - Vegetarian
Clear Lemon Soup
Sunday Lunch - International "Hawaiian"
CLEAR LEMON SOUP
1 packet chicken broth
1 cup water
1 tbs. lemon juice
3 tbs. finely chopped spinach
1 tsp. lemon peel
Salt, pepper
Add dry broth to water and bring to a boil.
Add lemon juice, seasonings. Cook 5 minutes. Add spinach and lemon peel.
Heat 5 minutes longer. Serve piping hot. Serves one.
WATERCRESS SOUP
1 bunch watercress, washed and trimmed
1 cup plain low-fat yogurt
1 envelope instant onion broth or bouillon mix
salt and pepper to taste
1 cup water
2 thin slices lemon
Puree all ingredients except water and lemon in a food processor or blender. Pour into saucepan, add water and seasonings to taste, and bring just to a boiling point, stirring. Spoon into two soup bowls and float a slice of lemon on each serving. Eat while piping hot. Serves 2.
(This recipe may be prepared with broccoli, cabbage, escarole, spinach, Swiss chard, etc., instead of watercress.)
Tomato Soup with Scallions
Saturday Lunch - International "Greek"
TOMATO SOUP WITH SCALLIONS
1/2 cup beef broth
1/2 cup plain tomato juice
2 tbs. chopped onion
Pinch of ground cloves
2 tbs. diced celery
1/2 tsp. dry dill
Salt, pepper, a pinch of cumin
1/8 cup chopped green scallions (or chives)
Bring beef broth and tomato juice to a boil.
Add onions, celery and seasonings. Cook at low heat 10 minutes.
Add dill, simmer 5 minutes. Add scallions (or chives) and serve at once.
Serves one.
Gazpacho Soup
Friday Dinner - International "Spanish"
GAZPACHO SOUP
1/4 cup diced peeled cucumber
1/4 cup finely chopped green peppers
1/4 cup diced, seeded tomato
1/4 cup diced celery
1 tbs chopped onion
1/2 cup tomato juice
1 tsp. Worcestershire sauce
1 tbs lemon juice
Salt, pepper, a pinch of cayenne pepper
Mix all the vegetables in the tomato juice.
Add lemon juice and all the seasonings. Chill very well until time to serve.
Serves one.
Borscht Suzanne
Monday Lunch - Gourmet
BORSCHT SUZANNE
1/2 cup instant beef broth
1/4 cup finely shredded white cabbage
1/4 cup cooked or canned diced beets (no sugar)
1 tsp. chopped onion
salt and pepper to taste
pinch of oregano
1 tsp. low-fat sour cream
Bring broth to a boil, add cabbage. Simmer 15 minutes.
Add beets, onion, salt and pepper. Simmer 10 minutes longer.
Remove from heat, and add oregano.
Chill, and float sour cream on top while serving.
Serves one.
Thursday Dinner - Gourmet
CONSOMME MADRILENE
6 Large tomatoes
2 Green bell peppers *
1 Leek -- trimmed,cut in chunks
4 Egg whites -- lightly beaten
8 c Rich chicken stock
Salt, pepper
1 Small bunch chives -- chopped
2 oz Chopped pimiento
*Note: Green bell peppers should be cored, seeded and
quartered. Peel, core and dice 4 tomatoes. Place in
large saucepan and add green peppers, leek and egg
whites, mixing well. Add chicken stock and season to
taste with salt and pepper. Place over medium low heat
and slowly bring to boil. Boil 5 to 10 minutes. Strain
through sieve or strainer lined with linen towel or
cheesecloth. Discard vegetables and refrigerateyy
consomme until serving time. Just before serving,
peel, core and seed remaining 2 tomatoes and dice
fine. Mix with chives and pimiento and place 1 or 2
tablespoons of mixture in bottom of each soup bowl.
Pour chilled consomme over vegetables and serve at
once. Consomme should be thick and syrupy but not set.
Japanese Vegetable Soup
Tuesday Lunch - International "Japanese"
JAPANESE VEGETABLE SOUP
1 cup instant chicken broth
1/4 cup fresh mushrooms, sliced thin
1/4 cup bamboo shoots, diced
1 tbs. diced celery
1 tsp. minced parsley leaves
salt and pepper
dash of garlic powder
Bring all ingredients just to a boil. Serve piping hot.
Serves one.
Salad Recipes
lorelaim spune:
Salad Recipes
Tuna (or Salmon) Salad Gourmet
Wednesday lunch - Gourmet
TUNA (OR SALMON) SALAD GOURMET
1 61/2 oz or 7 oz can solid pack tuna fish (or salmon)
oil drained off and fish rinsed in colander under cold water
2 stalks (or more) celery, diced
1 hard-cooked egg, chopped
2 tsp. tiny capers
1/2 inch strip pimento, diced
1 tsp. grated onion (optional)
1 tbs. lemon juice (or more, to taste)
1 shake Tabasco sauce (or more, to taste)
Watercress or Bibb lettuce (or other available)
Radish rosettes, sliced cucumber, lemon wedge
Place chilled drained tuna (or salmon) in a bowl and flake it with a fork.
Add celery, hard-cooked egg, capers, pimento, onion (if used),
lemon juice and Tabasco sauce, and mix without crushing.
Serve on a bed of watercress or choice of lettuce and garnish
with radish rosettes, sliced cucumber and lemon wedge.
Serves 2.
Tuna Shimi
Tuesday lunch - International "Japanese"
TUNA SHIMI
3 1/2 oz (1/2 can) tuna fish (packed in water, well drained)
1 tbs no-sugar soy sauce
2 tsp. white horseradish sauce dash of ground ginger or 1/8 teaspoon fresh ginger
salt and pepper
1 1/2 cups spinach leaves
1 scallion sliced thin
1 tbs lemon juice
2 red radishes attractively carved
Mix soy sauce, horseradish, ginger, salt and pepper.
Pour over tuna and mix lightly. Place on spinach leaves.
Sprinkle with scallions and lemon juice. Add radishes. Chill until serving time.
Serves one.
Chef's Salad
Monday Lunch - Money Saver
CHEFS SALAD
Mixed greens of your choice (lettuce, escarole, Chinese cabbage, raw spinach, etc.)
1/2 cup strips of cold lean chicken or turkey or leftover meats, or a mixture of all three
1 1/2 inch cube or equivalent of semi-hard cheese
(such as American, brick, cheddar, Jack, etc. or in combination)
1/2 cucumber, sliced (optional)
3 radishes, sliced (optional)
1 slice green pepper, diced (optional)
Toss all ingredients together with choice of vinaigrette, lemon or vinegar dressing.
Serves one.
Chef's Spinach Salad Gourmet
Monday lunch - Gourmet
CHEF'S SPINACH SALAD GOURMET
2 cups or more of raw spinach
1/3 cup of diced assorted cheeses such as Swiss, Gouda, Blue (total about 1 1/2 ounces)
4 raw mushrooms, sliced
2 thin slices boiled ham, diced
1 scallion, sliced
1 tomato, cut into eighths
Garlic salt to taste
Pepper to taste
Vinegar or lemon dressing
Toss all ingredients except tomatoes together; add tomatoes and dressing just before serving.
Serves one.
Feta Spinach Salad
Saturday Lunch - International "Greek"
FETA SPINACH SALAD
2 cups spinach (raw)
1/4 cup cooked white rice
1 hard cooked egg, cut in quarters
1 small sweet pimento, cut into 1/4 inch pieces
1 small cucumber, diced
1 1/2 oz crumbled Feta cheese
2 tbs. vinegar dressing
2 Greek olives
Mix spinach with rice, egg, pimento, cucumber, feta cheese. Add dressing. Mix lightly.
Garnish with Greek olives. Serve at once. Serves one.
Salad Chinese Style
Sunday Lunch - Gourmet
SALAD CHINESE STYLE
8-10 snow pea pods (fresh or frozen)
6 asparagus tips (fresh, frozen or canned, drained)
1/4 cup bamboo shoots (canned, drained)
6 water chestnuts (canned) sliced
3/4 cup Chinese cabbage, shredded
4 mushrooms, sliced (or 2 oz canned, drained)
3 tsp. lemon juice
1 tsp. soy sauce (no sugar added)
1/2 tsp. dry mustard
Minced parsley
In a saucepan with a little water, cook snow peas and asparagus tips
(if fresh or frozen) in advance, until just heated through. Chill.
Cut into bite sized pieces, and mix lightly with
chilled bamboo shoots, water chestnuts, Chinese cabbage, and mushrooms.
Combine lemon juice, soy sauce, dry mustard and minced parsley,
pour over salad and toss.
Serves one.
American Vegetable Salad
Monday Lunch - International "American"
AMERICAN VEGETABLE SALAD
1 tbs. plain gelatin
1/4 cup clear chicken broth
1 tbs chili sauce
1/2 cup cooked string beans, well drained
1/2 cup shredded raw carrots
1/2 cup diced celery
1 oz diced American cheese
salt and pepper
1/4 head of lettuce
1 tbs vinegar dressing
Dissolve gelatin in 1 tbs chicken broth. Heat remaining broth
add gelatin and let cool 5 minutes. Mix with chili sauce. Add vegetables,
cheese, salt and pepper. Pour into mold and chill until serving time.
Unmold over lettuce and sprinkle with dressing.
Serve at once.
Serves one.
Bean Sprouts Salad
Sunday Dinner - International "Hawaiian"
BEAN SPROUTS SALAD
1/2 cup well washed and drained fresh bean sprouts
1 tablespoon vinegar
1/8 tsp. minced ginger
Salt
Dash of Worcestershire sauce
Mix all ingredients. Serve very cold.
Serves one.
Bean Sprout and Green Pepper Salad
Tuesday Dinner - International "Japanese"
BEAN SPROUT AND GREEN PEPPER SALAD
1 cup well-washed and dried bean sprouts
1/2 cup shredded green peppers 1 tablespoon vinegar
Dash of grated fresh ginger
salt and pepper to taste
Mix bean sprouts and green peppers, add dressing, salt and pepper, ginger.
Mix well. Chill until ready to serve.
Serves one.
Mixed Salad of Pickled Vegetables
Sunday Lunch - International "Hawaiian"
MIXED SALAD OF PICKLED VEGETABLES
2 carrots cut into strips
1/3 cup bamboo shoots cut into strips
1/2 cup cucumber cut into strips
3/4 cup shredded white cabbage
1/2 medium tart apple
1 tsp ground ginger
1 tsp. artificial sweetener
1 tsp. coarse salt, pepper
1/4 cup white wine vinegar
1 scallion, minced
1 garlic clove, minced
2 tbs. water
Mix spices with vinegar and water. Add scallion and garlic.
Pour over mixed vegetables. Mix well.
Let stand in the refrigerator until serving time.
Should be prepared the day before if possible.
Serves one.
Salad Dressings
VINAIGRETTE DRESSING
1/2 cup red wine vinegar
2 teaspoons grated onion
2 teaspoons chopped parsely
2 teaspoons chopped pimento
1 tablespoon chopped pickle or capers
1 tablespoon water
1/4 teaspoon freshly ground black pepper
Salt and paprika to taste
1/2 clove crushed garlic (optional)
Shake all ingredients together in a jar or bottle with a tight top.
This dressing may be used on any mixed green salad, on artichokes, etc. Keep chilled.
WINE VINEGAR SALAD DRESSING
1 teaspoon dry mustard
1/2 cup wine vinegar
3 tablespoons water
1 teaspoon chopped capers
1 teaspoon minced parsely
1 teaspoon chopped pimento
1 teaspoon seasoned salt
Dash of pepper
Dissolve mustard in a little wine vinegar by rubbing with the back of a spoon. Put all ingredients in small covered jar and shake. Refrigerated, will keep for a long time.
LEMON-PAPRIKA SALAD DRESSING
1 teaspoon dry mustard
The juice of 4 lemons
1 teaspoon of paprika
2 teaspoons of minced parsely
1 teaspoon chopped chives
1/2 teaspoon oregano
1 teaspoon salt
shake of tabasco sauce
Dissolve mustard in a little lemon juice by rubbing with the back of a spoon. Shake all ingredients together in a small covered jar. Then refrigerate, and use as needed.
ONION SALAD DRESSING
1/2 cup wine vinegar
2 teaspoons grated onion
1 teaspoon salt
1/8 teaspoon lemon-pepper marinade seasoning
1/2 teaspoon dill
1/2 teaspoon minced parsley
1 teaspoon water
Shake all ingredients together in a small covered jar. Refrigerate, and use as needed.
YOGURT SALAD DRESSING
1/2 small container yogurt
2 shakes of ketchup
Stir together and use sparingly on salads or vegetables.
Vegetable Recipes
Marinated vegetables
Wednesday lunch - International "French"
MARINATED VEGETABLES
1/2 cup sliced zucchini
1/2 cup sliced string beans, cooked, well drained
1/2 cup green pepper, cut into strips
2 small cooked white onions
1/2 lemon cut into thin slices
Marinade:
1 cup chicken broth 2 tbs dry white wine (optional)
2 tbs lemon juice
1 garlic clove, crushed
1/4 cup chopped parsley
1/2 tsp. dry thyme
1 tsp. Worcestershire sauce
Salt and pepper
Stir all the ingredients together for marinade. Bring to a boil.
Reduce temperature and simmer 30 minutes.
Have vegetables ready and attractively arranged on a platter.
Pour half of marinade on vegetables.
Cover with aluminum foil or plastic wrap. Refrigerate until serving time.
Taste; add more marinade if necessary.
Garnish with lemon slices and serve.
The marinade will keep for a few days in the refrigerator.
Serves one.
Ratatouille
Monday Dinner - Vegetarian
RATATOUILLE
2 medium onions, sliced thin
2 medium green peppers, sliced thin
1 large clove garlic, crushed
1 medium eggplant, peeled and cut into 3/4 inch cubes
2 medium zucchini, cut crosswise into 1/4 inch slices
5 medium tomatoes, peeled and chopped
2 tsp. salt
Pepper to taste
1/2 cup sliced pimento stuffed olives
Coat heavy saucepan with no-stick vegetable spray.
Saut onions, green peppers, and garlic until onions are slightly cooked.
Add all other ingredients except parsley & olives, cover and simmer 25 to 30 minutes until vegetables are crisp but tender. Stir in parsley and cook 5 to 10 minutes longer, until mixture reaches thickness you like, stirring occasionally. Add olives. Serve hot or chilled. Serves 4 to 6.
Stewed Vegetables
Friday Dinner - Vegetarian
STEWED VEGETABLES
1 cup chopped onions
1 pound tomatoes
1 teaspoon seasoned salt
Dash of sugar substitute
Pinch of pepper
1/2 cup uncooked potato cubes OR 1 oz. soybeans, half cooked
1/2 cup fresh green beans
1/2 cup sliced carrots
Grated Parmesan cheese (optional)
Coat medium saucepan with no-stick vegetable spray and saut onions until transparent, stirring to prevent sticking.
Loosen tomato skins by spearing with fork and dipping them into boiling water cool slightly and slip skins off.
Cut tomatoes into eighths and add to onions with salt, sweetener and pepper. Simmer covered for 20 minutes. Add potato (or half-cooked soybeans), green beans and carrots; cover and cook 20 minutes longer until tender.
Serve sprinkled with Parmesan cheese, if you like.
Serves 2 to 3.
Zucchini Stew
Thursday Dinner - International "Italian"
ZUCCHINI STEW
1/2 small zucchini, sliced thin
1 tbs beef broth
1 tbs tomato juice
1 tsp. dry thyme, mixed with
1 tsp. dry oregano
1 tsp. chopped onion
Salt and pepper
Pour beef broth and tomato juice into the bottom of a small casserole.
Add zucchini slices, herbs, onion and seasonings. Cook at low heat for 30 minutes.
Serve hot. Serves one.
Chow Mein
Sunday Dinner - Vegetarian
CHOW MEIN
A few, or all, of the vegetables may be used.
Adjust quantities accordingly.
1/4 cup slivered almonds
1 onion, sliced thin
1 cup celery, sliced diagonally
choice of:
1/2 cup bamboo shoots (canned, drained)
1 small white turnip, sliced thin, cut into strips
1/2 green pepper, diced
1/8 teaspoon powdered ginger (or 1/4 tsp. minced ginger root)
choice of:
1 can water chestnuts, drained, sliced
1 cup bean sprouts
1 cup snow pea pods, fresh if available, or frozen, drained
1/2 pound mushrooms, sliced
1 tablespoon cornstarch
1 cup water
2 tablespoons no-sugar soy sauce
Strips of pimento
1 cup cooked rice
Coat a large skillet or a wok with no-stick vegetable spray and saut almonds,
sprinkled with a little salt, until toasty. Remove almonds. Add sliced onion, cook 2 minutes, stirring.
Add celery, bamboo shoots, turnip, pepper and ginger and cook 2 minutes, stirring. Add water chestnuts, bean sprouts, peapods and mushrooms; again, cook 2 minutes, stirring. Mix cornstarch with water and add to vegetables with the soy sauce. Turndown heat and simmer all together 8 to 10 minutes. Add almonds and season to taste. Serve over hot rice and top with pimento strips.
Serves 3 to 4.
Apple-Nut Acorn Squash
Tuesday Dinner - Vegetarian
APPLE-NUT ACORN SQUASH
1 acorn squash
1/2 tsp. salt
1 medium apple, chopped
1/2 tsp. lemon juice
5 whole pecans or walnuts, chopped
1 pecan or walnut, halved
1 tsp. artificial brown sugar sweetener
Preheat oven to 400 degrees. Cut acorn squash into halves lengthwise and scrape out seeds and fiber.
Place halves in baking pan with cut sides down and pour 1/2 inch of water into pan around them. Bake 20 minutes, or until just tender. Pour off water. Sprinkle salt into squash halves, fill them with a mixture of the chopped apple, chopped nuts, and lemon juice. Sprinkle sweetener over the tops of the filled halves. Return to oven and bake 10 minutes, or until filling is piping hot. Serve with 1/2 nut centered on each half.
Serves 1 or 2.
Hawaiian Fruit-Nut Squash
Wednesday Dinner - Vegetarian
HAWAIIAN FRUIT-NUT SQUASH
1 package mashed squash, frozen (without butter), thawed
1/2 tsp. salt, or more, if needed
2 tbs. low-fat sour cream
1/2 cup pineapple chunks, packed in water or own juice, drained
1/2 cup orange segments or Mandarin oranges, canned without sugar, drained
6 walnut or pecan halves, chopped or whole
Chopped mint
Preheat oven to 350 degrees. Beat together mashed squash, sour cream and salt. Add pineapple chunks and orange segments. Put mixture into a small casserole and heat in oven for 15 minutes, or longer, until very hot.
Place chopped nuts or nut halves on top of casserole. Sprinkle a little chopped mint on top.
Serves 2.
Artichoke Proven¨al
Wednesday Dinner -International "French"
ARTICHOKE PROVENAL
4 Artichoke hearts (packed in water, well drained)
1/4 cup green salad, any kind, shredded
1 tbs chopped parsley
1 tsp. dry oregano
Garlic powder to taste
Salt and pepper
1/2 cup cooked peas (cooked in water, well drained)
Coat a small heavy bottomed casserole with nonstick vegetable spray.
Add artichoke hearts, salad and seasonings.
Cover and simmer 10 minutes. Add peas and heat.
Serve piping hot, but do not overcook.
Serves one.
Stuffed Tomato
Wednesday & Sunday lunch - Vegetarian
STUFFED TOMATOES
2 large tomatoes
1/2 cup rice
1/2 cup shredded American cheese
salt and pepper to taste
Cut 1/2 inch off the tops off each tomato. Scoop out some of the tomato pulp, leaving about a 3/4 inch thick shell.
Mix other ingredients together and pack lightly into tomato shells, saving a little cheese to sprinkle on top of each stuffed tomato. Place in small baking dish and bake for 15 -20 minutes in preheated 350 degree oven, or until piping hot. Do not overcook. Serves 2.
Other stuffings may be used, as follows:
No. 1 - 1/4 cup cooked rice, 1/2 medium pepper, chopped; 4 large mushrooms, sliced and sauteed; 1/4 cup shredded cheddar cheese (or other cheese).
No. 2 - 1/2 cup cooked (or canned) corn; chopped tomato pulp, 1/2 medium pepper, chopped; 1/2 chopped pimento
No. 3- Cottage cheese and chopped nuts, topped with minced parsley
No. 4 - You may create your own from allowed foods
Broiled Tomato Supreme
Wednesday Dinner- Gourmet
BROILED TOMATO SUPREME
1 tomato
Salt and pepper to taste
1 tbs. chopped parsley
1/4 tsp. tarragon
Garlic powder to taste
Chives
Cut tomato in halves. Sprinkle each half with salt and pepper
and turn open sides down on paper towels, let drain one hour.
Turn over and spread mixed herbs over open halves, adding garlic powder to taste.
Broil for 7 minutes. Sprinkle with chopped chives before serving.
Serves 1 or 2.
Celeri Au Jus
Wednesday Dinner - International "French"
CELERI AU JUS
(May also be prepared with fennel)
1 cup celery slices about 2 inches long
(or 1 cup fennel slices)
1/2 cup beef broth
Salt and pepper
1 tablespoon prepared Dijon Mustard
Parboil celery slices in salted water for 10 minutes.
Drain, keep warm. Heat beef broth with seasonings.
Using a whisk, add a little hot broth to the mustard, mix well, and add remaining broth.
Pour over celery. Serve warm. Serves one.
Celery Au Gratin
Tuesday Dinner - Gourmet
CELERY AU GRATIN
1 cup celery cut into 1 inch slices
1/4 cup lean beef broth
1 egg yolk
Salt and pepper to taste
1 tablespoon grated cheese, such as Romano or Parmesan
Boil celery until tender. Drain thoroughly.
Place the slices in an ovenproof dish. Mix broth and egg yolk with a whisk.
Add seasonings. Pour over celery and sprinkle with cheese.
Place under broiler until nicely browned.
Asparagus Au Gratin
(This recipe may be prepared with broccoli or cauliflower instead of asparagus)
Wednesday Dinner - Vegetarian
ASPARAGUS AU GRATIN
6 to 8 spears of asparagus (or 1 to 2 cups cauliflower or broccoli pieces)
1/4 cup shredded cheese (any kind that melts, preferably made of part skim milk)
*Protein croutons
Prepare vegetable as usual (may be fresh, frozen or canned).
Melt cheese and pour over vegetables. Sprinkle croutons over cheese.
Serves One.
Scarsdale Eggplant Parmesan
Thursday Dinner - Vegetarian
SCARSDALE EGGPLANT PARMESAN
1 medium eggplant, cut into 1/4 inch slices
10 to 12 ounces tomato sauce
2 tsp. chopped parsley
2 tsp. chopped chives (or 1 tsp. grated onion)
4 tbs. grated Parmesan cheese
1 tsp. garlic salt
Shake of Pepper
1 tsp. crushed oregano
3 oz part-skim Mozzarella cheese, cut into 8 to 10 thin slices
Place slices of eggplant into boiling, slightly salted water in large saucepan;
turn down heat and simmer for 3 minutes. Drain off water and pat slices with paper towels to dry.
Brown on both sides in large skillet coated liberally with no-stick vegetable spray (if you use two skillets at a time, process may not have to be repeated to brown all eggplant).
Mix together tomato sauce, parsley, chopped chives (or onion), Parmesan cheese, garlic salt, pepper and oregano.
Cover the bottom of a shallow, medium-sized (4x8 or 5x9) baking pan with a little sauce, cover with slices of eggplant, add 1/3 of mozzarella cheese, cover with sauce, eggplant, mozzarella, etc., alternating layers.
Top with remaining sauce and a sprinkle of Parmesan cheese. Bake in preheated oven (375 degrees) for 35 minutes, or until very hot.
Serves 2 to 4.
Eggplant Italiano
Friday Lunch - Gourmet
EGGPLANT ITALIANO
3/4 cup parboiled diced eggplant, well drained
4 large mushrooms, sliced
1 tbs. onion, minced
salt and pepper to taste
1 tbs. chopped parsley
Coat skillet with nonstick cooking spray.
Add diced eggplant, turning with spoon until lightly browned.
Add mushrooms, and onion, salt and pepper.
Cover, simmer for 15 minutes.
Add parsley, heat 5 minutes longer.
Serve piping hot.
Serves one.
Turkish Zucchini
Sunday Dinner - Gourmet
TURKISH ZUCCHINI
1 cup slightly undercooked diced zucchini
1/4 minced onion
1/4 cup diced tomato
1/4 cup chopped parsley
salt and pepper
1/2 packet artificial sweetener
1 tablespoon shredded low-fat mozzarella cheese
Lightly mix all ingredients except cheese.
Pour into a small ovenproof dish.
Sprinkle cheese over the top.
Heat 10 minutes, 5 inches form broiler heat.
Serves one.
Spinach Delight a la Lynne
Thursday Dinner - Gourmet
SPINACH DELIGHT A LA LYNNE
1 package frozen spinach
Chicken broth
1 tbs. grated onion
2 tbs. low-fat yogurt
seasoned salt
Prepare frozen spinach, substituting chicken broth for water called for in package directions.
Drain thoroughly, pressing out liquid. Stir grated onion, yogurt, and seasoned salt to taste into spinach.
Heat 3 minutes and serve. If you prefer "creamed-type" spinach, chop in the processor before serving.
Serves 2.
Spinach Cheese Pie Olga
Friday lunch - Money Saver
SPINACH CHEESE PIE OLGA
2 10-oz packages frozen chopped spinach
3 eggs, beaten
6 oz low-fat pot cheese
2 slices protein bread, dipped in water and then squeezed out
1/8 cup grated Parmesan cheese
Preheat oven to 375 degrees. Thaw spinach and squeeze out water.
Salt to taste.
Add other ingredients, breaking up wet bread with fork, and mix all together evenly.
Press lightly into bottom of 9-inch pie pan (use nonstick pan or coat well with no-stick vegetable spray)
Bake approximately 40 - 45 minutes. Center should be slightly firm and edges a little brown.
(Freezes well -- wrap carefully. Thaw before reheating and serving.)
Serves 3 or 4
Vegetable Cheese Casserole
Saturday Dinner - Vegetarian
VEGETABLE CHEESE CASSEROLE
2 cups diced, cooked, mixed vegetables, your choice of green beans (string beans, snap beans), corn kernels, carrots, peas, cauliflower, Brussels Sprouts, bean sprouts, broccoli, celery, leeks, summer squash, etc.
(May use canned mixed vegetables, drained)
4 Chinese water chestnuts, sliced
1/2 cup low-fat pot or cottage cheese
1 ounce part skim cheese, such as Jarlsberg, grated
*Protein croutons, crumbled
Minced parsley
Arrange cooked, drained vegetables in a small casserole coated with a no-stick vegetable spray.
Spread pot or cottage cheese over vegetables, then sprinkle with grated cheese mixed with crumbled protein croutons.
Heat uncovered in 400 degree oven 20 - 25 minutes, or until brown and bubbly. Sprinkle with parsley and serve with 1/2 cup of no-sugar applesauce mixed with 1 tablespoon raisins.
Serves one.
Pickled Eggplant and Cheese Sticks
Thursday Lunch - International "Italian"
PICKLED EGGPLANT AND CHEESE STICKS
1 cup diced eggplant, with skin
2 garlic cloves, mashed (or less, if preferred)
1 small tomato, peeled and seeded, diced
1 small hot red pepper, seeded, diced
1 tsp. fresh or dry oregano
2 tbs beef broth
1 tbs. red wine vinegar
Salt and pepper
1 oz Provolone cheese
4 paper thin slices of lemon
This recipe should be prepared the day before serving.
Coat a small skillet liberally with nonstick vegetable spray.
Add eggplant. Saute at high heat, turning often, until lightly browned.
Cover, cook 5 minutes at medium heat. Remove pan and pour into a bowl.
Mix all other ingredients except lemon. Pour over eggplant.
Cover and let stand overnight in the refrigerator.
At serving time, mix lightly and place on a plate.
Cover with lemon slices.
Slice cheese into sticks, arrange around eggplant, and serve.
Serves one.
Mushrooms and Cabbage in Wine
Monday Dinner - International "American"
MUSHROOMS AND CABBAGE IN WINE
1/2 cup fresh sliced mushrooms
1/2 cup sliced white cabbage, cooked in water, well drained
1 tbs dry white wine
Pinch of fresh or dry oregano
Pinch of thyme
Salt and pepper
Coat a skillet with no-stick vegetable spray.
Cook mushrooms quickly, turning often.
Add wine, herbs, seasonings.
Mix, and add cabbage. Cover, heat about 10 min. or until heated through.
Serve at once. Serves one.
Baked Stuffed Mushrooms
Thursday Dinner - International "Italian"
BAKED STUFFED MUSHROOMS
4 large mushrooms ready to cook, stems removed and chopped
2 large chicken livers, chopped fine
1 tbs chopped onion
1 tbs chopped parsley
1 tsp. fennel seed
1/8 tsp. garlic powder
1 tbs low fat cream cheese or low fat Neufchatel cheese
1/4 cup chicken broth
1 tbs lemon juice
Coat a heavy pan with nonstick vegetable spray.
Add chicken livers, onions and seasonings.
Cook over low heat for 5 minutes, mixing gently.
Add chopped mushroom stems. Cook 5 minutes more.
Remove from heat and mix with low-fat cream cheese or Neufchatel cheese.
Stuff each mushroom cap with mixture.
Put caps in a baking dish, sprinkle with lemon juice.
Cover with aluminum foil and bake at 350 degrees for 30 minutes.
Remove covering and heat 5 minutes longer; transfer to serving dish
and pour broth around mushrooms.
Serves one.
Dolmas (Stuffed Grape Leaves)
Saturday Dinner - International "Greek"
DOLMAS (Stuffed Grape Leaves)
3 small dolmas:
3 medium size vine leaves (in brine, well drained)
1/4 cup cooked rice
1 tbs. chopped onion
1/8 tsp. cumin
1/4 cup chicken broth
Place a teaspoonful of rice, mixed with onion and seasonings, in the middle of a vine leaf.
Fold, starting at base, fold over. Fold in sides, rolling tightly until rice mixture is well enclosed. Repeat with other leaves.
Pour broth into the bottom of a small heavy casserole.
Arrange stuffed vine leaves side by side and cover tightly. Cook 30 minutes at low heat.
Following the same proportions, you may cook about 20 at the same time.
Dolmas will keep in their cooking juice in the refrigerator for about 2 weeks.
Serves one.
Boiled vegetables with Lemon-Mint Sauce
Saturday Dinner - International "Greek"
BOILED VEGETABLES WITH LEMON MINT SAUCE
1/2 cup string beans
1/2 zucchini, sliced (or 1/2 cup sliced)
1/2 cup dandelion greens, or 1/2 cup spinach
Salt, pepper
A pinch of dill
Cook string beans 8 minutes in boiling salted water
Add remaining vegetables and cook gently until greens are just tender. Drain well.
Serve hot with sauce made of lemon juice, vinegar and chopped mint, which may also be spooned over lamb and dolmas.
Serves one.
lorelaim spune:
Egg Recipes
Eggs Gitano
Friday Lunch - International "Spanish"
EGGS GITANO
2 hard cooked eggs
1 tbs chopped onion
1 clove garlic, crushed
1/2 tomato, peeled, seeded, chopped
1/4 cup green pepper
Salt and pepper to taste
1 tbs chopped parsley
1 tbs beef broth
1/8 tsp. artificial sweetener
1/4 cup green beans
3 asparagus spears (cooked or canned)
Have all ingredients ready since this recipe will be cooked in a few minutes.
Coat a skillet with nonstick vegetable spray.
Add onion, garlic, tomato and green pepper.
Cook at medium heat, stirring, until onions are transparent.
Add seasonings, parsley, beef broth, sweetener. Mix.
Carefully add green beans and egg quarters. Cook a few minutes more or until eggs are heated through.
Turn out on a serving dish. Garnish with asparagus spears.
Serves one.
Eggs and Chicken Livers, Farmstyle
Thursday Lunch - Gourmet
EGGS and CHICKEN LIVERS, FARM-STYLE
2 eggs, well beaten
2 tbs. chicken bouillon
2 chicken livers, membrane and fat removed
Onion salt to taste
Cayenne (red pepper) a pinch
Coat a skillet with nonstick vegetable spray.
Cook chicken livers in bouillon until light pink inside.
Remove and chop fine. Add to eggs, with salt and cayenne.
Respray pan if dried out, and cook mixture, stirring with wooden spatula, until set as you like it.
Serves one.
Fish and Seafood
Lomi Salmon
Sunday Dinner - International "Hawaiian"
LOMI SALMON
4 oz fresh salmon (boned and skinned)
2 tbs. chopped onion
1 tbs. minced scallions, green part included (or chives if preferred)
1/2 teaspoon fresh or ground ginger
Salt and pepper
1/4 teaspoon Tabasco sauce
1/4 cup lime juice
1/2 cup chopped, peeled, seeded tomato
4 thin slices lemon
Coat the bottom of a heavy baking dish with nonstick vegetable spray.
Place salmon in the dish and cover with lime juice.
Cover dish with aluminum foil and bake in 350 degree oven for 25 minutes. If the liquid evaporates, add some hot water. Remove aluminum foil.
Add tomatoes and cook 5 minutes longer. Serve with lemon slices.
Serves one.
Cold Poached Fish Natalia
Friday Dinner - Gourmet
COLD POACHED FISH NATALIA
1 pound center cut fresh red snapper, striped bass,
or other available fish, with bone
*Court Bouillon
Using small fish poacher, or saucepan just about wide enough to hold fish.
Place a rack on bottom.
Put fish in poacher, just cover with water, then remove fish and put aside.
The depth of the water will now indicate how far up to fill saucepan with court-bouillon.
Pour out water and put all ingredients for Court-Bouillon into poacher,
adding water to reach previous depth.
Cover and boil 20 minutes.
Wrap fish in cheesecloth to hold it together, and lower to rack in poacher.
When court bouillon boils again, reduce heat to very slow simmer.
Allow to poach 10 minutes for each inch of fish measured at its thickest point.
(20 minutes if 2 in. thick, 25 min. if 2 1/2 in thick, etc.)
Fish should flake easily with a fork when done.
Carefully remove from poacher, drain on paper towels,
wrap in clear wrap or foil and refrigerate until chilled through.
Remove cheesecloth, peel skin off fish and serve with
*Mustard Sauce Henri.
Serves 2.
Tuna (or Salmon) Salad Gourmet
Wednesday lunch - Gourmet
TUNA (OR SALMON) SALAD GOURMET
1 61/2 oz or 7 oz can solid pack tuna fish (or salmon)
oil drained off and fish rinsed in colander under cold water
2 stalks (or more) celery, diced
1 hard-cooked egg, chopped
2 tsp. tiny capers
1/2 inch strip pimento, diced
1 tsp. grated onion (optional)
1 tbs. lemon juice (or more, to taste)
1 shake Tabasco sauce (or more, to taste)
Watercress or Bibb lettuce (or other available)
Radish rosettes, sliced cucumber, lemon wedge
Place chilled drained tuna (or salmon) in a bowl and flake it with a fork.
Add celery, hard-cooked egg, capers, pimento, onion (if used),
lemon juice and Tabasco sauce, and mix without crushing.
Serve on a bed of watercress or choice of lettuce and garnish
with radish rosettes, sliced cucumber and lemon wedge.
Serves 2.
Tuna Shimi
Tuesday lunch - International "Japanese"
TUNA SHIMI
3 1/2 oz (1/2 can) tuna fish (packed in water, well drained)
1 tbs no-sugar soy sauce
2 tsp. white horseradish sauce dash of ground ginger or 1/8 teaspoon fresh ginger
salt and pepper
1 1/2 cups spinach leaves
1 scallion sliced thin
1 tbs lemon juice
2 red radishes attractively carved
Mix soy sauce, horseradish, ginger, salt and pepper.
Pour over tuna and mix lightly. Place on spinach leaves.
Sprinkle with scallions and lemon juice. Add radishes. Chill until serving time.
Serves one.
Lobster a la Nage
Friday Dinner - Gourmet
LOBSTER A LA NAGE
1 cup cooked lobster meat
1/2 cup chicken broth
1/4 cup diced celery
1/4 cup chopped parsley mixed with
1 tbs. fresh or dry dill
salt and pepper to taste
1 egg yolk
1/4 cup dry white wine
pinch of cayenne
Bring chicken broth to a boil, add celery, parsley-dill mixture, salt and pepper.
Turn heat down and simmer 10 minutes. Add lobster pieces.
Heat 5 minutes. Mix egg yolk with wine and cayenne, and stir into hot mixture.
Serve immediately.
Serves one.
Deviled Shrimp
Monday Dinner - Gourmet
DEVILED SHRIMP
5 jumbo (or 7 large) uncooked shrimp, peeled and deveined
2 tbs. dry white wine
1 tbs. Dijon mustard
1 clove garlic, crushed
1/4 cup diced onion
Salt and pepper to taste
1 small whole tomato (peeled)
1/4 cup chopped parsley
Coat a skillet with no-stick vegetable spray.
Heat and add shrimp, sauting on each side for 2 minutes. Add wine, mustard, garlic, onion and seasonings.
Cover and Cook at medium heat for 10 minutes. Add tomato, breaking it up with a fork.
Mix all together, cover again, and cook 10 minutes longer. Add parsley and serve immediately.
Tori Shrimp and Chicken
Tuesday Dinner - International "Japan"
TORI SHRIMP AND CHICKEN
1/2 cup raw shrimp (ready to cook)
1/2 chicken breast, no skin, no fat
1 cup water
2 tbs no-sugar soy sauce
1 teaspoon artificial sweetener
1/8 teaspoon five spices powder
1/2 cup sliced mushrooms
1/4 cup sliced snow peas
4 asparagus spears (frozen or canned or fresh)
5 whole blanched almonds
Cut shrimps in halves, set aside.
Dice chicken and set aside.
Mix a little water with soy sauce, sweetener and spices.
Cover mushrooms with 1/4 cup hot water and set aside.
Bring rest of water to a boil over very high heat. Add chicken.
Cook 6 minutes, turning often.
At the same time, coat a heavy pan with no-stick vegetable spray and add shrimps.
Working rapidly, saut shrimps until pink.
Remove and keep warm. Add asparagus, heat through, and remove pan from heat leaving asparagus in the pan.
Add mushrooms to the cooked chicken and its liquid and bring to a boil.
Cook 3 minutes. With a slotted spoon, remove chicken and snow peas. Mix lightly.
Sprinkle with some cooking juice (not too much, or the shrimps and snow peas will turn dark), garnish with asparagus and almonds.
Serve at once. Serves 1.
Zarzuela
Friday Dinner -International "Spanish"
ZARZUELA
4 clams (whole Littlenecks)
6 medium shrimps, cleaned and ready to cook
3 ounces crab meat chunks
1/2 tomato, seeded, diced
1 tbs. chopped onion
1 clove garlic, crushed
1/8 tsp. saffron
1 pinch cayenne pepper
Salt, pepper
1/4 cup dry white wine mixed with
1/4 cup water
1/4 cup minced parsley
Coat a heavy medium casserole with nonstick vegetable spray.
Add onions and tomato. Cook quickly, turning with a wooden spoon.
Add saffron and garlic; mix. Add clams, cover casserole and cook 5 minutes.
Add wine, shrimps, crab meat, seasonings. Cover.
Cook at high heat until shrimps are pink and clams open.
Sprinkle with parsley, stirring food quickly.
Serve at once. Serves one.
Poultry Recipes
Baked Chicken Breasts Herman
Thursday Dinner - Gourmet
BAKED CHICKEN BREASTS HERMAN
2 boned chicken breasts (about 1 1/2 pounds)
1/2 tsp. celery salt
1/2 tsp. mixed herbs
1 cup bouillon
3 tbs. dry white wine
1/2 tsp. minced onion
1/2 tsp. minced parsley
Paprika
Preheat oven to 350 degrees
Remove all skin and visible fat from chicken breasts; cut lengthwise into halves.
Rub chicken all over with mixture of the celery salt and mixed herbs.
Place in baking pan. Combine bouillon, wine, onion, parsley, and generous dash of
paprika, stir well, and pour over chicken.
Cover pan with foil and bake 25 minutes.
Remove foil, brush chicken with liquid in pan, and bake uncovered 15 minutes longer
or until chicken is tender to the fork.
Serve with juice. Serves 3 or 4.
Chicken Bake Samm
Saturday Dinner - Gourmet
CHICKEN BAKE SAMM
2 1/2 - 3 pound chicken fryer, cut into eighths,
all skin removed, fat scraped off
4 tbs. chicken bouillon
1/4 tsp. black pepper
2 sprigs chopped parsley
1/4 tsp. oregano
3/4 tsp. garlic salt
1 medium onion, sliced very thin
1 pound fresh mushrooms, sliced
3 tbs. water
2 tbs. thinly slivered almonds
Place chicken pieces in shallow baking pan, brush with bouillon and
brown quickly on all sides 5 inches form broiler heat, turning often and keeping moist with bouillon.
Remove from broiler, and sprinkle all over with pepper, parsley, oregano, and garlic salt.
Heat oven to 350 degrees (turn off broiler).
Add onion, mushrooms, and water to chicken in pan, cover and bake
until chicken is tender and onions cooked through (about 3/4 to 1 hour).
Keep moist while baking, adding boiling water or bouillon if necessary.
Sprinkle slivered almonds over top just before serving.
Serves 4.
Chicken a L'Estragon
Wednesday Dinner - International "French"
CHICKEN A L'ESTRAGON
1/2 medium chicken breast, skin removed, no bones
1/2 cup chicken broth
2 tablespoons chopped fresh or dry tarragon
1 tablespoon dry white wine mixed with 1 egg yolk
Salt, pepper, a pinch of paprika
Preheat oven to 350 degrees.
Coat an ovenproof dish with nonstick vegetable spray. Add 1/4 cup chicken broth.
Place chicken in the broth and sprinkle with tarragon. Season to taste.
Wrap top and sides of dish with aluminum foil and place in oven; bake 30 minutes.
Remove chicken, keep warm. Pour cooking juices into a small pan and add remaining
chicken broth. Bring to a boil. Quickly add wine-egg yolk mixture, mixing with a whisk until slightly thickened. Pour over chicken.
Garnish with more chopped tarragon if desired.
Serves one.
Marinated Turkey Parts
Saturday Dinner / Sunday Lunch - Money Saver
MARINATED TURKEY PARTS
2 turkey drumsticks, if frozen, thaw or
2 turkey wings or 2 turkey thighs
use *Lemon marinade for lamb or poultry
Wipe turkey parts with damp paper towel, trim off fat and superfluous skin,
and place in baking pan just large enough to hold turkey in one layer.
Pour marinade over turkey parts, refrigerate about 2 hours or overnight.
Turn parts occasionally and brush with marinade to keep moist and flavored.
About 2 hours before dinner, heat oven to 350 degrees, remove turkey from pan,
pour off marinade into a bowl, and place rack in pan.
Lay turkey on rack and roast for 2 hours, turning every 1/2 hour and brushing with marinade.
More, or less, roasting time may be needed, depending on size of parts.
Wings will take less time than drumsticks or thighs.
Serves 2.
Beef Recipes
Marinated Barbecue Steak
Monday Dinner - International "American"
MARINATED BARBECUE STEAK
4 ounces T-bone steak weight without bone, all visible fat removed
Marinade for steak:
Mix 1/2 cup beef broth with 1 tablespoon lemon juice, 1 tablespoon Teriyaki sauce, salt, pepper and 1 crushed garlic clove or a dash of onion powder
Place steak in marinade. Let stand 2 or 3 hours, turning occasionally.
Place on barbecue or under broiler. Cook to taste. Steak need not be drained before cooking.
Serves one.
Broiled or Grilled Round Steak
Sunday Dinner - Money Saver
BROILED OR GRILLED ROUND STEAK
2 pounds top round steak, all visible fat removed
*Steak Marinade
Place meat in shallow dish and pour marinade over it to tenderize it.
Refrigerate for 2 or 3 hours, turning meat occasionally.
Broil or grill meat to desired doneness 5 inches from heat, turning 3 or 4 times and brushing
each time with marinade.
Serve cut into thin, diagonal slices.
Serves 4.
Pimento Steak
Sunday Dinner -Money Saver
PIMENTO STEAK (Tenderized)
2 1/2 lb blade chuck steak (look for lean cut, then remove all visible fat)
Meat tenderizer (not over 1 year old)
1 large onion, sliced
2 green peppers cut into thin circles
1 small can pimentos, chopped
1 clove garlic, crushed
Juice of 1 lemon
Salt
Pepper
Sprinkle steak with tenderizer and pierce all over with fork.
Allow to stand about 1/2 hour (or see tenderizer instructions).
Cut meat into 1/2 inch strips, removing any more fat as you do so.
Srinkle a little salt over onion and peppers and cook together in a skillet coated with nonstick vegetable spray, until tender and brown.
Add steak slices and pimento, turning as mizture cooks 3 minutes.
Add garlic and lemon juice, continue cooking and stirring for about 3 min. more.Serves 6.
Oven Braised Beef (Pot Roast)
Sunday Dinner -Money Saver
OVEN BRAISED BEEF (Pot Roast)
3 lb boneless beef chuck top roast, all visible fat removed
1 medium onion, sliced thin, 2 carrots, sliced thin
1 rib celery, sliced thin
1 cup dry red wine (or tomato juice)
1 tbs. tomato paste
1 clove garlic, crushed
1 tsp. thyme
3 sprigs parsley
1 bay leaf
2 whole cloves
1 tsp cornstarch
Marinate meat in your choice of Money Saver Diet marinades for several hours, turning occasionally. Place marinated beef in center of large piece of heavy duty foil lining a roasting pan. Place under broiler, turning all sides of meat until browned. Turn off broiler heat. Place sliced onion, carrots, and celery around meat. Mix together wine (or tomato juice), tomato paste, parsley, garlic, thyme, bay leaf and cloves; strain liquid into a saucepan and skim off fat.
Mix cornstarch with 1 tbs water and stir into strained juice.
Cook gently, stirring until slightly thickened. Allow to cool completely, and again skim off fat.
To serve, slice meat thin and surround with vegetables, pour thickened juices over and reheat.
Serves 7 to 8.
Liver and Onions
Sunday Dinner - Money Saver
LIVER AND ONIONS
1 pound of calves or beef liver, 1/4 in thick, cut into thin strips
2 medium onions, sliced
3 tbs beef bouillon
Seasoned salt
Pepper
Grated Parmesan or Romano cheese
Remove veins and outer skin of liver and wipe with damp paper towels before cutting into strips. Coat a skillet with nonstick vegetable spray. Saute onions in bouillon until transparent. Add liver strips, salt and pepper, and cook, stirring, until liver is browned (about 3 min). Sprinkle with grated cheese before serving. Serves 2 to 3.
Veal Napolitane
Thursday Dinner - International "Italian"
VEAL NAPOLITANE
1/4 pound veal scaloppini
Salt, pepper garlic powder to taste
1 garlic clove, mashed (or less, to your taste)
1 tbs very lean chopped ham
1 tbs chopped parsley
1/4 cup dry wine (red or white)
1 tsp. capers
1 small artichoke heart (canned in water or frozen)
1/4 cup tomato juice
Place meat between sheets of wax paper and pound well.
Sprinkle with seasonings.
Coat a heavy nonstick skillet with vegetable spray, add veal.
Fry quickly for two minutes. Remove from pan.
Add to pan garlic, ham and parsley. Bring to a boil.
Add tomato juice, adjust for seasonings. Bring to a second boil.
Reduce heat and simmer 5 minutes more. Add capers.
Pour over meat, mixing well.
Place artichoke hearts on top of the veal just before serving.
Serves one.