Well, I was going to post some more recipes to my recipe collection, but my thread has mysteriously disappeared!

Anyway, here are some favorites of mine, and I promise to add to this thread! And, if I ever figure out how to add pictures, I will certainly try to do that!

Cincinnati Style Chili and Spaghetti (Squash)

One large onion, chopped finely
18 oz ground meat (should be equal to 12 protein blocks)
1 clove garlic, minced
1 tbsp chili powder
1 tsp allspice
1 tsp cinnamon
1/2 tsp cayenne pepper
1/2 tsp salt
1 1/2 tbsp unsweetened cocoa powder, or
1/2 oz grated unsweetened chocolate
1 1/2 cups tomato puree (can sub tomato sauce)
1 tbsp worchestershire sauce
1 tbsp cider vinegar
1/2 cup water
4 cups cooked spaghetti squash
toppings (see below)

Saute onion and brown the ground meat. I usually figure in the fat based on what is in the meat, and then add more to the pan, if needed. Add all seasonings while meat is browning. Basically, I just add everything in order, and let it simmer. It should simmer for 1 1/2 hours, but I eat it sooner than that!

Place one cup of spaghetti squash onto plate or large bowl, and then ladle the chili over the top.

Two-way: chili and spaghetti
Three-way: add shredded cheddar cheese
Four-way: add chopped onions
Five-way: add beans (recipe calls for kidney beans, but I prefer black beans)

If you make it without the toppings, then it is 2C-3P-3F block meal. However, you can make it up by adding a block of beans, or you can have fruit on the side for dessert.

Cranberrycat's Strawberry Smoothie

This recipe is 3P-2C-5F. You can adjust it according to your needs

1 cup frozen strawberries
1/2 cup plain nonfat yogurt
1/4 cup fat free cottage cheese
7 grams vanilla protein powder
2 2/3 tsp extra virgin olive oil

I just add everything to the blender and blend together until everything is incorporated.

Hint: you may have to thaw the strawberries a bit, if your blender doesn't handle frozen food that well.

Another hint: I also add my fish oil to this shake, and when I do that, I will generally drop the 2/3 tsp in the recipe and count the fish oil as the added fat.

Tomato-Basil Salad

Makes a 1-block snack

2 medium tomatoes, chopped
1 tsp olive oil
balsamic vinegar, to taste
basil, to taste
1 stick string cheese

Chop tomatoes, place in serving dish. Mix olive oil and balsamic vinegar; drizzle over the tomatoes. Sprinkle basil over the top. Serve with string cheese.

**especially tasty with home grown tomatoes and fresh basil** (dreaming of this after reading Margaret's post about her garden on another thread)

Wendy's Chili

Makes 8 3-block servings

2# extra lean ground beef 24P
1 quart tomato juice 4C
29 oz can tomato puree 8C
15 oz can red beans, drained 8C
1 medium onion, chopped 1C
2 cups celery, diced 1C
2 cups green pepper, diced 1C
1 1/2 cups tomatoes, chopped 1C
2 tbsp and 2 tsp olive oil 24F
(adjust the fat depending on the fat content of the meat)
Seasonings: cumin, garlic powder, salt, pepper, chili powder

Brown beef in 6 qt pot, then add remaining ingredients and let simmer for minimun 1-1.5 hours (I think Wendy's simmers their chili for 3 hours).

**note**
I recently made this recipe, and I may be off on the block calculation for the tomato puree, although I will have to check the label. I used crushed tomatoes instead of puree in my last batch, and I have to adjust the carb to be 4-6 blocks, rather than 8 blocks, as in the ingredients list.

I also make my batch without the tomato juice, and adjust my blocks accordingly.

Hot and Sour Soup

Makes 8 Blocks Protein, 6 Blocks Carb, 8 Blocks Fat

Tofu, extra firm 12 oz (6 P)
Chicken broth, low sodium 8 cups (1C)
chile paste 2 tsp
soy sauce 1/4 cups (1/2C)
mushrooms, chopped raw 2 cups (1/2C)
black pepper 1/2 tsp
white vinegar 1/4 cups
Bamboo shoots, cut into julienne strips 1 cups (1/4C)
water chestnuts, sliced/diced 2/3 cup (2C)
snow peas, chopped 3/4 cups (1/2C)
cornstarch 3 tsp. (3/4C)
cold water 1/3 cups
eggs, whole, beaten 2 whole (2P, 2F)
sesame oil 2 tsp. (6F)
green onions, thinly sliced 3/4 cups (1/2C)

Remove tofu from package. Place block of tofu between several layers of paper towels and place a dinner plate on top to press out excess moisture. After 15 minutes, dice tofu into 1/4 inch cubes. Set aside. Bring chicken broth to a boil. Add chile paste (optional), soy sauce, and musrooms and simmer for 10 minutes. Add pepper, vinegar, bamboo shoots, water chestnuts, snow peas, and tofu, and simmer for 10 more minutes. Mix cornstarch with cold water until smooth, then stir into soup. Bring up to a simmer. Pour beaten eggs over the simmering surface in a very thin stream. Let stand for 15 seconds, then stir in sesame oil and green onions. Taste and correct seasonings, if necessary.

Banana-Berry Sundae

Breakfast Main Ingredient: Cottage Cheese

Blocks: 4 Servings: 1

Ingredients:
12 almonds ( 4F )
1 cup low-fat cottage cheese ( 4P )
1 teaspoon pure vanilla extract
1/8 teaspoon ground cinnamon
1 large banana, cut in half lengthwise ( 3C )
1/2 cup fresh or frozen berries, thawed ( 1C )

Instructions:
1. Preheat oven to 350 F.
2. On baking sheet, spread almonds. Toast in oven until golden brown and almonds give off aroma, about 7 to 10 minutes. Watch carefully so they don't burn. Set aside.
3. In a medium bowl, combine cottage cheese, vanilla extract and cinnamon.
4. Arrange banana halves around the outer rim of a serving bowl. With ice cream scoop, shape cottage cheese mixture into mounds in serving bowl. Top with berries. Sprinkle with nuts.
NOTE:
Variations: Replace banana with 1 cup sliced fresh strawberries.
If using nonfat cottage cheese, double amount of almonds to get a full blocks of fat (3 grams each block)

Beef Barley Soup

Makes 4 3-block servings

12 oz boneless beef chuck
6 cups water
2 cups sliced celery
2 cups sliced mushrooms
1 cup chopped tomato
1 tsp salt
1 tsp dried rosemary, crushed
1/2 tsp pepper
1 clove garlic, minced
1 6-oz can tomato paste
1/2 cup quick-cooking barley

Cut meat into 1/2 inch cubes. In a Dutch oven, combine all ingredients except tomato paste and barley. Bring to boil; reduce heat. Cover and simmer 1-2 hours or until the meat is tender. If necessary, skim fat.
Sitr in tomato paste and barley. Return to boiling; reduce heat and simmer 10 minutes until barley is done. Serving size is 2 cups.

Hope you enjoy!

Blueberry cottage cheese
Makes (1 Four block meal)

Ingredients:
• 3/4 cup low-fat cottage cheese (3 protein)
• 1/2 cup plain yogurt (1 protein and 1 carbohydrate)
• 1/3 cup unsweetened applesauc (1 carbohydrate)
• 1 cup blueberries (fresh or frozen)(2 carbohydrate)
• 4 teaspoons slivered almonds (4 fat)
• Nutmeg
• Cinnamon
Place blueberries, applesauce, nutmeg and cinnamon in a blender and pulse 2 or 3 times. In a medium bowl, combine blueberry mixture, yogurt and cottage cheese. Sprinkle with almonds and serve.

Hello Cranberrycat:
Thank you for your recipies... I will try tomorrow the tomato and cheese instead of Jello and cottage...
but question.. do you have any creative idea to use Swiss chard (acelgas in spanish)... they were in bargain (martes de plaza) and got a lot... and what to use them in different ways...
I appreciate your post and your support... thank you.

I have never worked with Swiss chard, but I believe that it is a "green" leafy veggie with a very low GL. So, sorry, but I have no recipes for it up my sleeves today!

It must be similar to spinach, in that it shrinks up quite a bit when cooked. Raw, I think you could eat about 10 cups of it. But, cooked, more like 2-3 cups.

I love it. I put it in a saute pan with a little water and oil, maybe cover it...cook for a few minutes, take lid off to let steam float off...then you can serve it with salt and evoo (ex. virgin olive oil)...yummmmmm! (good in an omelet with cheese...)

I cook Swiss chard that way, too. It's also good with a little vinegar added (add after cooking).

Janet Thank you for this suggestion... I will try tomorrow in omelette... sounds delicious...

Cranberrycat... thank you for the block info.. I will report tomorrow on my swiss chard day... (life is expensive, sometimes I can't buy what I like, but what I can affort and then try to prepare it on a way I can enjoy)

best regards

Janet, thanks for the tip on cooking Swiss chard!

you're welcome, and also you can cut the green off the stalks if you wish just to cooki t faster, but if you're not in a hurry the stems are also good. Chopping the stems up small helps too.

Swiss chard... I will put ir on my veggie list for now on... delicious in omelette. (I got it for breakfast today)
I followed Janet suggestion... saute, in omelette... and for lunch with soy like meat...
thank you... it's great to find new ways of cooking. I like beeing on the zone, my fridge looks like there is nothing to eat... and then I have to be creative to find "fun and temping" meals for me and my kids. (These is easier you all of your help) Thankyou Thank you... all !! Bernie

You're doing great Bernie!

Thanks for the additional tip, Janet! Definitely will try it sometime!

Curried Chicken with Asparagus/onion/mushroom

makes one serving 3P-2.5C-3F

3 oz cooked chix breast, chopped into bitesize pieces (3P)
1 tsp olive oil (3F)
1 9 oz. package frozen asparagus pieces (1C)
1/2 onion, chopped (1/2C)
3-4 cups fresh mushrooms, sliced (1C)
celery salt
worcestershire sauce
curry
turmeric
garlic

In saute pan, saute veggies in olive oil until heated through. Add chicken pieces. Add seasoning to taste.

**note**
You can add 1/2 block of fruit to make this a complete 3 block meal. Or, you can increase the volume of the veggies.

Enjoy!

I just love your recipes. Is there any way that I can print these recipes. I would love to try them. I love all of your advice and I love living in the Zone.

Thanks! I wish I had more time to put more out here, I have tons of things written down in my recipe card collection!

Anyway, you could just print the entire thread, or you could copy/paste the recipes into a word document, and then print from there.

Hi Cranberrycat....
I copied and pasted your recipes and can hardly wait to try them! Thanks so much for all your wisdom.

Thank you for your kind compliment!

I'm not sure who's recipe it was, but there was a recipe for spiced ground lamb with vegetables. We ate it this weekend and loved it. Now it is gone from the list. Where do recipes go? Also, this recipe listed 1/5 cup brown rice, but didn't tell you what to do with it. We just skipped the rice altogether and it was fine, but I'm still wondering. Does anyone know?

Hi Kim!

I don't know if it's the same one you saw here, but there's a spiced ground meat recipe (specifies to use either lamb, beef or turkey) in the book TOXIC FAT. I'm pretty sure it's the same one that's in some of the other Zone books.

I have a spiced ground meat recipe that I had found on the old zonediet advantage website. It is on a recipe card, so I will have to find it and transcribe for you here. It is delicious! The original recipe was for ground lamb, but I have used it with ground beef, turkey, and other ground meats.

SPICED LAMB WITH VEGETABLES
(may also use other ground meat)

Seasonings:
Cinnamon 1/8 tsp
Celery salt 1/2 tsp
Coriander 1/4 tsp
Black pepper 1/8 tsp
Cumin 1/4 tsp
Cilantro 1 tbsp
Fresh ginger (minced) 2 tsp

Green beans 1/2 cup
Mushrooms 2 cups
Scallions 1/2 cup
Ground lamb 4 1/2 oz (or other ground meat)
Tomatoes-diced 1 1/2 cup
Red onions-chunks 1/4 cup
Cider vinegar 1 tsp
Olive oil 1 tsp

In small glass bowl, combine ground meat, vinegar, and seasonings. Cover and refrigerate for 30 min.

Heat oil in medium saute pan. Add meat and cook just until the pinkness fades, breaking up the meat as it cooks. Add vegetables, cook until tender.

*NOTE*
I have also used this recipe to make tasty burger patties (omitting the vegetables).

I think I promised to post this recipe a while back, but somehow got busy and didn't get it there!

TUNA GARBANZO SALAD

1 can (6 oz) tuna, drained
2 cups celery
1 cup onion
1 1/2 cup tomato, chopped
3/4 cup garbanzo beans
2 oz shredded fat free cheese
1 tbsp chopped parsley
2 tsp olive oil
3 tbsp balsamic vinegar
1/4 tsp salt
1/4 tsp pepper

In a large bowl, add tuna and flake. Add rest of ingredients and stir together. Makes 2 servings, 3 blocks each.

OMW! These are some GREAT recipes! Can't wait to try them! Thanks for the instructions on how to cook Swiss chard the Zone friendly way. I've seen other ways, but definitely not Zone friendly. I'm going to try it. I think I'll add onion and mushrooms and instead of water will use chicken broth. My mind is going crazy right now ... I bet it would be good with rice vinegar (unseasoned) and a splash of orange juice mixed in after it's been cooked if I left out the chicken broth and used water. I make spinach that way sometimes and it's delicious.

Quick Veggie Frittata

Pick out your favorite frozen veggie blend. I picked out an "asparagus stir fry", the entire bag is 2 blocks of carb. Cook the veggies, drain off excess water. Beat 3 whole eggs, or 6 egg whites, and mix in with the veggies.

Butter the bottom and sides of a pie plate, and then pour the egg/veggie mixture into the pie pan. Bake on 450 degrees for about 20 minutes, or until bubbly. Cut into wedges.

What I like about this frittata is that it can be an entire meal for me, or I can cut it into 1-block size wedges and use it for snack. And, you can vary the veggies according to what your preferences are, but just remember to adjust the carb count-depending on what you use for veggies.

POWER PANCAKES

These guys will stick with you ALL MORNING LONG!
• 6 Tbs. rolled oats
• 2 large egg whites (or one whole egg)
• 1/4 cup low fat cottage cheese
• 1/4 tsp vanilla
• 1 tsp peanut butter or almond butter (I also enjoy 2 tsp. of walnuts for my fat instead)

Put the rolled oats into a blender or food processor and process on high for one minute to make flour. I sometimes reserve 1/2 to use unprocessed to give the pancakes added texture, but I don't do that when I am trying to fool my kids!

Add all the other ingredients and stir until mixed. Cook on griddle coated with vegetable cooking spray until golden brown, flip over and repeat. Makes 2 complete food blocks.

Other Variations and additions:
I will sometimes omit the nuts if I want to add butter to my pancakes (that is BUTTER, NOT MARGERINE!!!). I like a nice variety of foods at my meal, so you can make this a 3 block meal by adding any of the following (or a 4 block meal by adding any TWO of the following):
• 6 oz. 1% milk
• 1 egg + 1/3 tsp butter + fresh fruit puree (see recipe that follows*)
• 1/2 grated apple + 7 tsp soynuts + 1 tsp. walnuts (grind soynuts with oats and add all to batter)
• 1 sausage pattie + 1 cup strawberries + 1/2 tsp nut butter

Fruit Puree ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Any fruit run through the blender (add a tsp fructose if you want) will make a puree that is wonderful for putting on top of pancakes. Each of the following will make a 1 carb block "syrup" puree.
• 1 cup strawberries
• 1/2 cup canned pears
• 1/4 cup applesauce (unsweetened)
• 1/2 cup canned peaches
• 1/2 cup blueberries
Try doing blended fruits for extra flavor and surprise!

just posting to bump this up to the top of the list-LOL!

Well, Zoners, here is my attempt to come up with a home made zone bar.

Now, if you can get past the fact that this recipe has marshmallow in it, then I think you will really like these bars. I haven't done a whole lot of experimenting, but I really needed the stickiness of the marshmallow to really hold it together. So, when you use these bars, they are meant to be a treat and not an every day solution for a snack. I think kids will really like them, it is a good way to get protein into their bodies!

I would also add that I can definitely see these bars as being useful on camping trips, long hikes, bike rides, etc., as they should not melt away like regular zone bars do.
------------------------------------------------------------------
ZONED NUTTY BARS

3/4 cup Textured vegetable protein- 5P and 1C
1 cup mini marshmallows- 5C
1 cup Kashi Go Lean cereal- 2P and 2C
1/2 cup slivered almonds- 10F
1/4 cup soy nuts- 1P, 2F, and about 1/2 C

Total balance is 8P, 8.5C, and 12F
Mix all dry ingredients together, set aside. In a large bowl, microwave marshmallows for 30-45 seconds until melted. Then, pour the dry ingredients into the marshmallow and mix together. It works nicely to coat a wooden spatula with a little butter to keep the mixture from sticking. Or, just get your hands (clean) in there and mix it all up. Coat a small baking pan with oil or butter, or line with wax paper. Press mixture into the pan. Cut into bars.

Makes 8 bars, each bar is 1P, slightly more than 1C, and 1.5F.
If you want to improve the balance, you could cut back on the almonds, but personally I think the additional fat will help control the glycemic load of the marshmallow.

Hi Cran,
Is Kashi Go Lean a favourable carb? I have a box in my cupboard from pre-Zone days but haven't eaten any since starting the Zone because I assumed it was unfavourable as its mostly grains....but if its Zone-friendly I just might have to dip into it again!

CC- Wow...I got your reciepes and put them in a reciepe book I cant wait to try the curry chik asspargus meal... They all sound great! I LOVE pancaks. Usaly on sunday I make a big breakfastfor the whole family before church. I just might have to have pancakes this sunday <img src='desktopmodules/ntforums/images/emoticons/smile.gif' height='20' width='20' border='0' title='Smile' align='absmiddle'>

Janet, there are some grains in Kashi Go Lean that are not favorable, while others are. I like it because it is a nice mixture of grain, lots of fiber, and fairly balanced with some protein. I don't eat it often, but it is easier to get than the Zone cereal around here (I refuse to pay shipping). And, when I eat it, I usually add almonds to up the fat content. Generally, I have a pretty good meal response from it.

Anyway, I worked this recipe out from another one that I saw, which used Cheerios instead of Kashi Go Lean. I figured that the Kashi would be a better choice.

So, I don't really recommend it for regular every day consumption, but I think it is fine in moderation.

Julie, I am really glad that you like them! I wish I had more time to type more of them up, so that I can share. I "just" got done working on that bar recipe a few days ago, and I think that the kids will really enjoy it. Kind of like eating a rice krispie treat, except that there are less carbs, and sneaking in that protein and more good fat.

Thanks for the Kashi info, CC. I'll keep moderation in mind! Actually, I think I may just leave it in the cupboard until I get down to my goal weight and then I'll reward myself with the occassional Kashi breakfast treat!

You're welcome!

Just bumping up this thread, someone inquired about a zoned snack bar, and I have a recipe that you could try. The recipe is down a few posts, but I will just copy it again here:

ZONED NUTTY BARS

3/4 cup Textured vegetable protein- 5P and 1C
1 cup mini marshmallows- 5C
1 cup Kashi Go Lean cereal- 2P and 2C
1/2 cup slivered almonds- 10F
1/4 cup soy nuts- 1P, 2F, and about 1/2 C

Total balance is 8P, 8.5C, and 12F
Mix all dry ingredients together, set aside. In a large bowl, microwave marshmallows for 30-45 seconds until melted. Then, pour the dry ingredients into the marshmallow and mix together. It works nicely to coat a wooden spatula with a little butter to keep the mixture from sticking. Or, just get your hands (clean) in there and mix it all up. Coat a small baking pan with oil or butter, or line with wax paper. Press mixture into the pan. Cut into bars.

Makes 8 bars, each bar is 1P, slightly more than 1C, and 1.5F.
If you want to improve the balance, you could cut back on the almonds, but personally I think the additional fat will help control the glycemic load of the marshmallow.

TURKEY ROLLS

4-5 slices thick-sliced deli turkey (3P)
1/4 cup hummus

Spread hummus over each slice of turkey and roll up. This makes 3P and 1C (you can count the fat in the hummus towards your fat blocks, depends on what brand you use).

It has been a while since I posted anything to this thread, and so I am bumping it up, hopefully is easier to find, and I will try to add some recipes soon.

CHICKEN SAUSAGE WITH SAUTEED VEGGIES

This recipe was very quick to whip up!

1 Italian chix sausage, cooked (3P)
3 cups shredded cabbage (1C)
1/2 can chopped tomatoes, drained (1C)
2 cups sliced mushrooms (1/2C)
1/8 cup garbanzo beans (1/2C)
dash of olive oil

Cook the chix sausage by parboiling in water, set aside. In a saute pan, add a dash of olive oil and then saute the veggies (I added the tomatoes near the end). Chop up the chix sausage into bite-size pieces, add to the veggie saute, heat through. Enjoy!

I whipped this up early this morning, it was very convenient to make because there is almost no prep at all. Took just a few minutes to boil the sausage, while I was in the bathroom getting ready for my day. I used the bagged cabbage, that is already prepped and ready to use. The mushrooms are sliced before they are packaged, so they are ready to go, and of course the tomatoes and beans just require opening a can.

Season however you like, I used celery salt and Italian seasonings. A clove of garlic would also work well while sauteeing.

COTTAGE CHEESE PANCAKES

This is kind of similar to the "power pancakes" that I posted earlier.

8 egg whites
1 1/3 cup old fashioned oatmeal, dry
1 cup low-fat cottage cheese
1 tsp vanilla
1 tbsp + 1 tsp (or 4 tsp) cooking oil


Blend all ingredients together until batter consistency is reached. Sometimes, I may blend the oatmeal by itself first to make it more of a flour, then add the other ingredients. Then, after the batter is ready, use a good cooking oil to fry them in. If you are using nonstick pans, then blend the oil into the batter.

This recipe makes 4 servings, and each serving is about 3P-2C-3F. I left a little room in the carbs for any additions. I like to top these off with some strawberries!

Sounds delicious!

Zoners, a couple of tip about this recipe:

1. All of the carbohydrate in this recipe is unfavorable carbohydrate, the exception being the strawberries, if you should choose to top it.

2. This recipe makes 4 meals that contain only 1.5 g carb per meal. Refer to the block amounts for dry old fashioned oats on page 73 of ZONE MEALS IN SECONDS, where you'll find that 2 cups of old fashioned oats contains 12 carb blocks (therefore 1 cup contains 6 carb blocks). You should add at least 1/2 cups of strawberries for a 2 carb block meal, and 1 1/2 cups of strawberries for a 3 carb block meal. Keep in mind that even with more berries added to bring the carbohydrate in the meal into balance, the meal will still contain far more than the Zone recommended maximum of 25% unfavorable carbohydrate per meal.

Sue,

First, I think that all zoners need to be aware of the fact that being in the Zone is not an exact point, it is a "range", or a Zone. Like a "parking zone". You don't have to be exact in your calculations to be in the Zone. In addition, I am not quite sure on how you arrived at that fact, as I am seeing 2 blocks of carb per meal in that recipe.

Second, I would point out that many other "zone" recipes utilize unfavorable carb. I think that it is also important to point out that this recipe utilizes old fashioned rolled oats, not the quick or instant variety. If one would like to use steel cut oats, that is fine, but just remember to grind them up to a coarse flour. I think it is going to be quite difficult to make any kind of pancake without using some kind of unfavorable carb. The elimination of the wheat and addition of the oats makes this a better choice than traditional pancakes, for those who would like the option of having a pancake now and again. I think it is also worth mentioning that Superzone products also contain wheat flour, which is also an unfavorable carbohydrate.

Thank you for your analysis, but I am thinking you may want to re-check your figures on the carb.

Hi Zoners!

Re this reply:

"Sue...I am not quite sure on how you arrived at that fact, as I am seeing 2 blocks of carb per meal in that recipe. "


and


"Thank you for your analysis, but I am thinking you may want to re-check your figures on the carb."



For the who may be confused about the carb block amounts included in my previous reply of 1-16-2010, 10:50 am, please note that Cranberrycat edited her Cottage Cheese Pancake recipe, changing the oat amount, after I posted that reply.

Thanks for yor continued understanding. It's very much appreciated. :-)

Hi Zoners!

re: "...Superzone products also contain wheat flour, which is also an unfavorable carbohydrate."



You can read all about the differnces in SuperZone foods in the SuperZone tab above, as well as find out more by reading the Tech Support postings in the SuperZone forum here. The following is a quote from the Home page of this website:

" Using a new revolutionary Molecular Baking™ technology, the Zone “forbidden foods” now become essential for superior hormonal balance."



Unfortunately, at home in our kitchens we aren't yet able to replicate Barry Sears' patented baking process, and successfully achieve "Molecular Baking". It remains important for us to continue to treat those "forbidden foods(the unfavorable carbohydrates) as condiments, except when we choose to eat SuperZone foods, in order to stay in the Zone.

Sue,

The recipe is posted in the way that I wrote it on my paper notes prior to posting to this site. I tried sharing it on facebook, too (can't find the post though, some problem with my calorie count link). Perhaps you made a mistake?

And, regardless of how many blocks you see in the recipe, 1.5 or 2, should not make a difference in the long run. It is a 1/2 block difference, and with the suggested addition of a block of berries, this should bring the recipe within the appropriate zone ratio of 0.6-1.0.

Remember, no need to be exact, so don't sweat it!

Cheers!

Thanks for the updated recipes! I am always looking for something different, and the pancakes sound great!

I had them for breakfast today. Honestly, I was not sure if they would keep me in the Zone, but I had really good satiety well into 4-5 hours. My kids ate them, too. My daughter would not even eat lunch because she was still full from the pancakes.

Thanks for the compliment, Mari!

Live and learn! I tried the pancakes, but my own version with - ahm - cooked steel-cut oats that i had in my fridge. DON'T DO THEM THIS WAY! At least, not if you want a pancake. I used all of the standard ingredients (other than my oat replacement) Zoned for 2 servings, so I would have one for work tomorrow. They ended up being way too moist, although they cooked, and tasted very good with my apple-cinnamon topping I would not call them a "pancake." Oh well. The really good thing is that they held me for 4 good hours! I have to buy some old-fashioned oats for future use to make them the regular way.

Anyway, something good that came from "my version" with steel-cut oats, is because of the moisture, they would make an excellent frittata baked in the oven with a little baking powder added, and some veggies such as onion, pepper, mushrooms, italian seasonings, etc. I am sure the possibilities are endless as to variety so I am going to experiment. Could even top with a sprinkling of turkey bacon, since I made mine 2 blocks each, or add regular cheese in place of the cottage cheese for an Italian frittata with a little sauce.

Anyway, just a suggestion for some variations to the original recipe. Thanks, Cran...

LOL!

If you don't want to buy the old fashioned oats, then you can still use steel cut oats. Just grind them up coarsely in a coffee grinder.

I have to laugh because this recipe was developed from another recipe that I had once, it was a recipe that I found on the "old" zone website, called "bed and breakfast waffles". But, there was a major problem with the recipe, the portion of oats called for was the portion one would normally use for cooked oats, although the directions did not say to cook them. Anyway, I had written in to question the recipe, and they told me to cook the oats first. I was skeptical, but I tried it anyway. Talk about a disaster in my waffle iron!

So, I had to adjust the recipe, because the amount of dry oats would have been way too much for the Zone. This is what I came up with.

I am glad that it worked for you! And, the good thing is that now we have a new recipe idea!

SOUTHWESTERN SPAGHETTI SQUASH

1 1/2 cups spaghetti squash (1.5 C)
1/8 cup black beans (0.5C)
1/4 cup salsa (0.5C)
1/2 cup onion (0.5C)
lean ground beef (also ground turkey or chicken)
1 tsp peanut oil (adjust this depending on the fat content of your meat)

Heat oil in saute pan. Saute onion and the ground meat, then add the spaghetti squash. Saute for about a minute, then add the beans and salsa, simmer until cooked through.

Optional, if you want to use the spaghetti squash as a "spaghetti base", then don't add to the saute pan... just add the rest of the ingredients to the saute pan and then top the spaghetti squash with the meat mixture.

I also like to season my spaghetti squash if I eat it like spaghetti, so sometimes I will use a southwest seasoning blend for a recipe like this.

In addition, if you want additional veggies, you could cut back on the squash to 1 cup (1 carb block) and then add some green/red peppers to the mixture.

I made up a "spur of the moment" salad today, and it was especially satisfying.  I thought I would share it with you!

CURRIED CHICKEN SALAD
Ingredients:
2 oz cooked chicken breast, cubed
1 red pepper
chopped onion (to taste)
1/4 cup chickpeas
1/2 cup grapes, halved
1/3 cup greek yogurt (check label for exact amounts, this was a 1-block protein serving for the brand that I used)
dash of olive oil (can also try it with some walnuts)
Seasoning: cinnamon, cumin, curry powder, turmeric

Add the chicken, red pepper, chickpeas and grapes to a serving bowl and mix.  In another small bowl, add the yogurt and the seasonings, mix thoroughly.  Add yogurt mixture to the chicken mixture. 

I would consider adding some chopped celery, too. 

BLUEBERRY MUFFINS


8 egg whites
1 1/3 cup old fashioned oatmeal, dry
1 cup low-fat cottage cheese
1 tsp vanilla
1 tbsp + 1 tsp (or 4 tsp) cooking oil
chopped walnuts
2 tsp baking powder
blueberries
28 grams plain or vanilla protein powder

I was tinkering with this recipe, and it may not be quite right yet for "perfect" zone balance, but I baked these up for my kids and they devoured them! Only comment was that they were not very sweet (which is just fine with me!).. Just wanted to post so that it was recorded; I can always come back and make adjustments as needed.

Grind oats until floured. Add baking powder and protein powder, set aside.

Blend wet ingredients in a blender-eggs, cottage cheese, vanilla, oil. Then combine flour mixture and the batter, mix just until blended. Pour into muffin tin, and then spoon in fresh or frozen blueberries into each cup. Top off with chopped walnuts.

Bake in 350 degree oven for 20-25 min until they begin to turn golden brown. Knife or toothpick inserted should come out clean.

A nice option would be to add some cinnamon and/or nutmeg.

For those who really can't eat them without some sweetness, you could add some splenda before baking.

Do you have any recipes for chicken cutlets or meatloaf (with either chicken, turkey, lamb or lean beef). These are my families favorites. I would love to make them in the zone if possible.

I will do some digging for a meatloaf recipe. I have done meatloaf using garbanzo beans or black beans pureed up (as the sticking agent-in place of bread crumbs).

I use chicken in a lot of different dishes. Lately, I have been just parboiling the chicken cutlets and then using the cooked chicken in salads.

One idea that comes to mind is to top the cutlets with a spaghetti sauce, sprinkle with a small amount of cheese, and bake in the oven (kind of a chicken parmesan). Then, you can serve it with a variety of veggies.

I will take a look to see if I have some easy recipes to post for you!

Chicken with Green Peppers and Pineapple Salsa over Spaghetti Squash

3 oz chicken breast, cut into pieces or used whole - 3P
Mexican seasoning (or taco seasoning)
1 tsp olive oil - 3F
2 cups green pepper, chopped - 1C
1/2 cup Paul Newman's Pineapple Salsa - 1C
1 cup Spaghetti Squash - 1C

Season the chicken and saute in olive oil until cooked. Add the green pepper, saute until tender. Add the salsa, cook until heated through. Cook spaghetti squash and place 1 cup of the shreds on a plate, top with the chicken mixture, and enjoy!
This recipe is a 3 block recipe

I was looking at your muffin receipe - what is the block count overall?

Bozena, I calculated out the block count to be about 12 blocks, so each muffin works out to one block each. I was able to fill 12 muffin tins pretty easily. The kids loved them! And, they come out more moist than the traditional recipe found in the Zone books.

When I posted the recipe, I posted the "original" draft. Since that time, I have baked them again, but I do not remember if I had made any adjustments (if I did, I probably wrote that down on my recipe card at home). But, it should be pretty close, no major changes.

SHEPHERD'S PIE WITH CHOPPED CLAMS

4 cans Chicken of the Sea chopped clams
2 12-oz bags of Steam/Serve cauliflower
28 oz bag frozen green beans
1 15 oz can crushed tomatoes
1 cup 2% cottage cheese
1/2 cup shredded cheddar cheese
1/2 cup 2% milk
8 tsp olive oil

Steam the cauliflower and drain off the liquid. Place in blender, add the milk and cottage cheese, blend until pureed. Stir in 1/4 cup shredded cheddar cheese.

Drain off the liquid from the cans of clams, add clams to a large bowl. Add the crushed tomatoes and olive oil. Mix together. Blend in the green beans. Spread the clam/bean mixture in the bottom of a 9 x13 baking dish. Layer the cauliflower mixture over the top. Sprinkle the remaining cheddar cheese over the top.

Bake in 400 degree oven for about 1/2 hour. Serves 6.

**note** the recipe makes a 3P-2C-3F meal. To complete the meal, you may add a block of carb, such as a piece of fruit, for dessert.

DIRTY "RICE"

2 teaspoons olive oil
4 cloves garlic, minced
1 cup white onion, diced
2 celery stalks, chopped
1 cup green pepper, diced
1 cup red pepper, diced
3 cups cauliflower, riced with your food processor or box grated
1 teaspoon fresh thyme
1 bay leaf
½ teaspoon celtic sea salt
½ teaspoon pepper
¼ teaspoon chili powder
½ teaspoon cumin
chicken or vegetable stock

Heat olive oil over medium heat in a large skillet
Add garlic, onion, celery, and peppers; saute until soft
Stir in riced cauliflower, adding thyme, bay leaf, salt, pepper, chili and cumin
Mix in small amount of stock (few tbsp at a time) just to blend the flavors together.

Makes 2 servings of 2 blocks carb and 3 blocks fat. Add your choice of protein and a block of fruit for dessert to round it off.

Portabella Stuffed Mushrooms

2 large portabella mushroom caps, stems removed
8 oz lean ground turkey (I used Jennie-O)
2 zucchini, chopped
1 onion, chopped
4 cups mushrooms, chopped
1.5 cups canned crushed tomatoes
2 tsp olive oil

Place mushroom caps on baking sheet, upside-down (like a bowl).

Saute ground turkey, then saute veggies in oil. Mix together, add the tomatoes.

Spoon over the mushroom caps, and bake in oven for 20-30 min until mushroom is cooked through.

It is a heaping mountain of food! Makes 2 3-block meals.