Angel Hair Coleslaw

With the Ideal Protein protocol it is important to be prepared.  When I ask "what made you successful this week?" The answer I get 99% of the time is I prepped food and was read.  In other words be prepared.

This recipe is one you can prepare ahead of time.  It keeps great in the refrigerator and offers a crisp and cool option to get your veggies in.

Recipe

Ingredients

one bag angel hair cabbage (found at Walmart Grocery or Winco Grocery) or one head of green cabbage sliced thin

1/4 cup Walden Farms Zesty Mayo

3 packets of Stevia

1 tablespoon white vinegar

1/4 tsp paprika

salt and pepper to taste

Instructions

Whisk Walden Farms Zesty mayo, Stevia, white vinegar, paprika, salt, pepper.

Toss sliced cabbage with the dressing.

Zoodles aka Zucchini Pasta

Do you zoodle aka zucchini pasta? I do at least once a week. A great healthy alternative to pasta. Also an awesome way to get your two cups of vegetables in at a meal. 

To prepare put zucchini through a spiral slicer. Can pretty much find these anywhere now. Mine is from Amazon. To cook sauté in 1 tsp of olive oil with some garlic or boil in water for about 2 minutes. Don't over cook the zucchini will end up mushy.  Zucchini noodles should be a little al dentate.

Recipe:

Start with 1 tsp of olive oil on a pan with a clove of diced garlic. 

Add 1 lb. ground turkey, season with salt and pepper and brown. 

Remove turkey from pan when browned. 

To same pan add quartered mushrooms and 1/2 cup of diced tomatoes. 

Sprinkle 1/2 tsp. garlic powder, 1/2 tsp. onion powder and 1/4 tsp. oregano over mushrooms and tomatoes cook until tender. 

Add meat back to pan and mix. 

Top to cooked zoodles (see how to cook above)

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Cauliflower

Cooked or raw, cauliflower is a great addition to your healthiest way of eating. While green vegetables may contain more chlorophyll, cauliflower is also rich in nutrients and, like its cousins, cabbage, kale, and broccoli, provides health-promoting compounds not found in many other vegetables. Enjoy Cauliflower now when it is in the peak of its season, and it has the best flavor and the cost is usually at its lowest.

You'll want to include cauliflower as one of the cruciferous vegetables you eat on a regular basis if you want to receive the fantastic health benefits provided by the cruciferous vegetable family. At a minimum, include cruciferous vegetables as part of your diet 2-3 times per week, and make the serving size at least 1-1/2 cups. Even better from a health standpoint, enjoy cauliflower and other vegetables from the cruciferous vegetable group 4-5 times per week, and increase your serving size to 2 cups.

As with all vegetables be sure not to overcook cauliflower. We suggest Healthy Sautéeing cauliflower rather than the more traditional methods of boiling or steaming, which makes them waterlogged, mushy and lose much of its flavor. Cut cauliflower florets into quarters and let sit for 5 minutes before cooking. For great tasting cauliflower add 1 tsp of turmeric when adding the cauliflower to the skillet.

Cauliflower, cooked
1.00 cup
(124.00 grams)

Calories: 29
GI: very low

NutrientDRI/DV

 vitamin C73.2%

 vitamin K19%

 folate13.6%

 pantothenic acid12.6%

 vitamin B612.3%

 choline11.4%

 fiber10.7%

 omega-3 fats8.7%

 manganese8%

 phosphorus5.6%

 biotin5.3%

 potassium5%

 vitamin B24.6%

 protein4.5%

 vitamin B14.1%

 vitamin B33.1%

 magnesium2.7%

Positive Thinking!

Salad Dressing

One of my fantastic clients who has done amazing on the Ideal Protein Protocol, gave me this recipe her daughter created for her.

Mindy's healthy salad dressing

1/2 cup Braggs apple cider vinegar
1 package stevia
1/4 tsp cracked pepper
1/4 t dill weed
1/4 t to 1/2 t basil
1/4 t garlic powder
1/4 t onion powder
1/2 t parsley flakes
1/2 t real salt
1 tsp Italian seasoning
1/2 cup olive or grape seed oil
Can add 1/4 t paprika

Whisk together
Keep in fridge in closed container.

PATIENCE

So Good For You - Peppers

Bell peppers are members of the Nightshade family of vegetables along with potatoes, tomatoes and eggplants. Like chili peppers, bell peppers originated in South America where seeds of a wild variety are believed to date back to 5,000 B.C. The various colored Bell Peppers all come from the same plant, but differ in their level of maturity:

Green Bell Peppers

Green bell peppers are harvested before they are fully ripe, one reason they are less expensive than other varieties. Green bell peppers will continue to first turn yellow and then red if they are left on the plant to mature. They have a slightly bitter flavor and will never have the sweet taste of their red, yellow and orange counterparts.

ORANGE AND YELLOW PEPPERS

More mature than green bell peppers, yellow and orange peppers have a fruity taste but are not as commonly found in local markets as green and red bell peppers.

RED PEPPERS
These are more mature than green, orange or yellow bell peppers. They are rich in carotenoid phytonutrients and contain almost eleven times more beta-carotene than green bell peppers as well as one and a half times more vitamin C. Red Bell Peppers have a sweet, almost fruity taste. Pimento and paprika are both prepared from red bell peppers.

There are also other varieties that have a more tapered shape and do not have the lobes characteristic of the green, orange yellow and red varieties.

COMPARISON BETWEEN 

GREEN, RED AND YELLOW BELL PEPPERS

Nutrient	Green	Red	Yellow
Vitamin A	12% DV	105% DV	3.6% DV
Vitamin C	137% DV	292% DV	282% DV
Beta Carotene	340 mcg	841 mcg	110 mcg

* Most other vitamins and minerals are comparable for the two varieties. All quantities and % daily values (DV) are based on one cup (92g) of raw bell peppers. A one cup measurement for other varieties is not currently available on the USDA database. No daily values for beta-carotene are currently available.