Here's a simple and delicious little summer salad I found in an emial newsletter I subscribe to. The newsletter is about aprons, but it contains little tidbits about related things. I'm going to include the original recipe and my Zone balanced version, to show how easy it is to turn a regular recipe into a Zone friendly one.


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WATER LILY SALAD



The original recipe as it appears in the newsletter:

"Starting at the top of the orange, cut the rind in long points, so the fruit can be removed without breaking the rind and so the points will form petals. Combine 1 cup diced boneless canned chicken, ½ cup diced celery, 1/2 cup orange pulp, and ¼ cup chopped almonds. Mix in ¼ cup mayonnaise. Fill each prepared orange cup with the mixture. Serve on lettuce. Garnish with finely minced hard cooked egg yolk. April 22, 1931, handwritten recipe book."



For my Zone balanced version, follow same procedure for preparing the orange (make 2 oranges). Make the salad of 6 blocks cubed cooked boneless skinless chicken breast (use about 4 to 4.5 oz of cooked chicken), ½ cup diced celery, ½ of the pulp of one of the oranges cut into chunks, and 1 T. slivered almonds. Mix with a dressing of Whole Food’s 365 brand canola oil mayo mixed with plain yogurt. Use proportions of mayo to yogurt to give your desired fat blocks and also to provide enough dressing for the entire salad. Season the dressing with a little salt and pepper if desired. Serve the rest of the orange segments on the side in a bowl . Makes two 3 block meals, each containing 3P, 2C and the amount of fat you desire.

Enjoy!

I just ordered the Protein powder.

Great! An excellent addition!

Here's my food from yesterday, a 13 block day; no cooking required, except to throw the skewers and apricots on the grill.

Br: Strawberry Zone Shake and ½ Apple Cinnamon Dr. Sears Zone bar (4 bl)

Sn: ½ Apple Cinnamon Dr. Sears Zone bar (1 bl)

L: cold wild caught salmon (pre cooked, Trader Joe’s) with a few squeezes of a fresh lemon, Curry Tofu (premade, from Whole Foods), sea weed salad (premade, Whole foods), almonds, blueberries

Sn: egg white salad with chives (from Trader Joe’s), roasted red pepper hummus (1 bl)

D: TJ’s chipotle lime grilled chicken breast strips (a precooked food), skewers of grilled peppers and a few chunks of pineapple (pre assembled, from Whole Foods), TJ’s” Guacamole Topped with Spicy Pico de Gallo”, grilled fresh apricots for dessert. (3 bl)

Sn: yogurt with almond butter and almond extract (1 bl)

Exercise: 1 hr hike, yoga stretches, strength training, and vestibular PT exercises

We love these! When you use ripe organic apricots they become syrupy when grilled, and sweet with the cinnamon added.



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GRILLED APRICOTS


Ingredients

Fresh apricots halved, stone removed; organic apricots will result in a more flavorful finished product

Extra light olive oil (refined, no taste)

Optional: cinnamon



Directions:

Brush the cut side of each apricot half with a very small amount of olive oil.

Sprinkle lightly with the optional cinnamon if desired.

Place cut side down on grill the grill and grill to desired doneness.

6 halves = 1 C block and a couple of F blocks

Enjoy!



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SUE'S QUICK AND EASY TURKEY CHILI



Brown: 1 large onion, chopped, 12 blocks of ground turkey, minced garlic or garlic powder to taste, about 2T chili powder and 1 1/2 tsp cumin in 1T olive oil. Add 1 can of diced tomatoes and a can of black beans (or kidney beans) drained and little Bragg's Liquid or sea salt to taste. Cover and simmer for another 15 min or so. Makes 4 3-block meals (3P, 2C, about 3 F because of the extra F in ground turkey) . You can top it with a little shredded cheese and a spoonful of plain yogurt, or toppings of your choice. If you want, you can also eat some fruit with it for dessert to provide the extra C block, or have a partial block of corn chips that are made with a Zone friendly oil (unfav. C, but should be ok if kept to a minimum, look for Green Mountain Gringo Tortilla Strips made with canola oil).




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Today’s meals and snacks, and activity (I eat 13 blocks each day).

Sn: ½ Sweet and Salty Nut Crunch Dr. Sears Zone bar (1 bl)

Br: Brownie Batter smoothie ; the recipe’s on page 1 of my meal and recipe thread in the Cooking Tips forum here (3 bl)

Sn: Egg White Salad with Chives (a Trader Joe’s brand prepared salad), roasted chick peas with Dr. Sears Zone Olive Oil (1 bl)

L: Roasted turkey, steamed yellow squash, and apricots; almond butter (3 bl)

Sn: ½ Cocoa Crisp Dr. Sears Zone bar (1 bl)

D: Low fat Italian flavored chicken sausage slices cooked on the stove top with chick peas and light (refined) olive oil and seasonings, leftover steamed yellow squash with Trader Joe’s Soy Mozzarella melted on top, blueberries for dessert (3 bl)

Sn: Plain fat free yogurt mixed with almond butter (1 bl)

This was my lunch today. It's quick, easy and very delicious! Great for a cold meal on a hot summer day when you don'twant to heat up the kitchen. Any brand of ingredients can be used, but I recommend those highlighted in the recipe, both for their flavor and because they're a perfect fit when it comes to Zone balance. Enjoy!


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SMOKED APPLE CHARDONNAY SAUSAGE AND COLD LENTILS

(makes 1 meal containing 3P, 2C, 4F)


Ingredients:

1 1/4 links Trader Joe's Smoked, Apple Chardonnay Chicken Sausage

Generous 1/2 cup Trader Joe's Steamed Lentils (found in the refrigerated foods section)

1 tsp. Dr. Sears Zone Extra Virgin Organic Olive Oil

1/2 of an organic lemon

Freshly ground pepper (for this I use the rainbow packs containing the mixed varieties of peppercorns)

Optional: 1 block of your favorite berries


Directions:

1. Place the lentils on a plate.

2. Drizzle with the olive oil, and then give it a few grinds of the peppermill and a few squeezes of the lemon.

3. Place the sausage on the plate next to the lentils, and serve.


Optional: For a 3 C block meal eat the berries for dessert.



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APRICOT STRAWBERRY FREEZE

This makes a great breakfast or a refreshing and satisfying lunch or dinner on a hot summer day. For those who love apricots, this is a great way to enjoy them because the tangy fresh apricot flavor really shines through.

(Makes one 3 block meal that’s slightly lower in carb and contains a little extra fat)

Ingredients:
2 fresh apricots, cut into chunks and frozen
Generous ½ cup fresh strawberries, halved and frozen
½ the contents of a Dr. Sears Zone French Vanilla Shake mix packet
2 scoops Dr Sears Zone Protein Powder
A little soy milk to facilitate blending (<1/4 cup)
1T Dr. Sears Olive Oil
½ tsp alcohol free glycerin based vanilla extract
Cinnamon to taste
Optional for garnish: 1 slice of fresh apricot and a sprig of mint

Directions:
Allow the fruit to thaw slightly, just enough to soften it a bit for better blending. Blend all ingredients except for the optional garnish, with an immersion blender, leaving a few small pieces for fruit.* Serve immediately in a bowl and garnish with the apricot slice and mint sprig if desired.
Enjoy!

*Any blender or food processer will work, but an immersion blender gives you more control over the amount of fruit you leave slightly unblended. When it comes to achieving the best insulin control, the more little fruit chunks you leave the better.



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I totally think Sue should write a cookbook!!!! I swear that I would buy it!!

Thank you Tammy! :-)

Hi Zoners!


Yesterday had the feeling of a “day off” for me. Other than a few hours of work (I work from home), I had my whole day free, no rushing between classes and appointments , no driving in traffic to try to get somewhere on time, a rare thing for me! Here’s my food and lifestyle dairy from yesterday, including the day’s activities and how Zone meals and snacks were fit in. I’m including detailed descriptions of the meals, since I’m often asked specifically how my meals are seasoned and put together. You’ll see that they’re very basic and easy to make. You can look at photos of all the following meals and snacks in my photobucket album.
My usual Zone balance is 3P, 2C and extra F and I eat 13 blocks a day.
Got up at 6:30, cleaned the bathrooms, did a load of laundry and then worked for about a couple hours. Also I got caught up with some friends and family in email and took a look at the Zone forums.


Ate a late breakfast around 9 am, outside on the deck (beautiful weather her today!), eaten while reading reviews of this week’s movie releases in the newspaper (can’t wait to see Meryl Streep in “Julia & Julia”!): (3P, 2C, 6F) Omelet of 4 eggwhites cooked in a scant 1 tsp. olive oil and filled with 1 oz Trader Joe’s Marinated Mozzarella (marinated in olive oil and hot pepper flakes) topped with S&P and snipped fresh chives, 2 apricots cut in halves with generous sprig of mint (a delicious special variety of apricot developed by Red Jacket Orchards in Geneva NY), slices of a couple different varieties of heirloom tomatoes seasoned with a pinch of salt and fresh ground pepper ; on the side, 1/3 cup of cooked steel cut oatmeal topped with a sprinkle of cinnamon and a splash of West soy Unsweetened chocolate Soy Milk; also 9 tamari roasted almonds , a 16 oz glass of water , a shot glass (a couple T.) of Sea Health Plus, fish oil and nutritional supplements. The eggs were farm fresh. My primary care doctor raises chickens and gives the eggs to his patients in exchange for donations to help fund his medical missions. To read more info about his mission trips and to see photos of his past mission trips, refer to the following, it’s very interesting: http://minhsmissions.com/default.aspx
After breakfast I worked on this diary, did my 30 min daily home PT exercise plan that includes visual stabilization and various stretches (I have a vestibular problem that began the moment I suffered a neck injury 2 yrs ago). Also did some errands and another 1 ½ hours of work. I’d usually fit a 1 hour walk into my early morning, but not today because I had a skin surgery on my leg yesterday (ouch!).


1st late morning snack about 11:30 am (after the PT exercises): (1P, 1C, 2F) 1/8 cup of Trader Joe’s Steamed Lentils mixed with 1 sliced fresh apricot ½ tsp. Zone Olive Oil, a squeeze of fresh lime juice, and a little freshly ground pepper (takes only a minute or 2 to put together) and on the side, a little over an ounce of leftover lemon and herb salmon (prepared by Whole Foods Market). If you haven’t tried Zone olive oil yet, treat yourself to a bottle. It’s the best olive oil I’ve even eaten, even better than those I had in Italy.


2nd late morning snack about 12 pm (need to fit in all of my blocks!): ½ Sweet and Salty Nut Dr. Sears Zone bar.


Late lunch at 1:45 pm: 3 oz chicken breast with ½ cup medium hot salsa and 3/8 cup mixed kidney and black beans, drizzled with 1 1/2 tsp Zone Olive Oil, topped with 1T plain yogurt; a shot glass (a couple T.) of Sea Health Plus, fish oil and nutritional supplements. I cooked a 9” X 13” baking dish of this chicken salsa and bean meal last weekend, enough for 9 meals spread out over the week for several people, so all I had to do for lunch was heat it in the microwave and add the toppings.


During the afternoon I worked for about 2 more hours, prepped the veggies for dinner (took only 5 minutes, and then another 10-15 min to steam them), froze some fresh apricots (cut apricots in half, coat the cut side of the apricots with some fresh lemon juice to prevent browning, place on a parchment paper lined cookie sheet, cover with plastic wrap and freeze; when frozen solid, transfer the apricots to a freezer bag), cleaned off my desk (got rid of a lot of stuff!) , did 50 minutes of strength training and then did some stretches after.


Afternoon snack about 5:30, just before strength training: (1 P, 1C, 2F) blueberries and Trader Joe’s Soy cheese Alternative, Mozzarella Flavor


Dinner 7:30 P (about 35 min after strength training): (3P, 2C, 6F) 2 Trader Joe’s Roasted Garlic Chicken Sausage, baked Fennel and celery seasoned with Bragg’s and a little olive oil (a low sodium unfermented soy sauce), bean salad (prepared by Whole Foods Market), one .5 liter bottle of Mandarin Orange Essence Poland Spring Sparkling Natural Spring Water, and nutritional supplements.


Bedtime snack at 9:50pm: (1P, 1C 2F) a generous 1/8 cup of Zone Cereal topped with some blueberries and 1/3 cup of Westsoy Unsweetened Chocolate Soy Milk.


I also drank 7 16 oz glasses of water plus the half liter of sparkling spring water with dinner, for a grand total of about a gallon of water all day.

See the optional portabella pizza version following the main recipe.


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BAKED PORTABELLA CAPS WITH GOAT CHEESE


Makes 1 3 block meal


Place ½ to 3/4 cup of your favorite tomato sauce (pasta sauce, not plain sauce) on an oven proof plate (or use a baking dish if you prefer). Remove the stem(s) from one very large (or several smaller) portabella mushroom caps and discard stem. Place cap(s) on top of tomato sauce "fin" side up. Crumble 3 oz. goat cheese, or an amount of your brand that yields about 20 grams of protein, onto the mushroom cap (s). (I use a very low fat goat cheese). Sprinkle with dried basil. Optional: sprinkle with one tsp. pine nuts. Bake in a 375 oven just until cheese begins to brown (about 15-18 min.).



Optional instructions for PORTABELLA PIZZA:

Use a similar procedure, but place the mushroom caps directly on the plate (or use a cookie sheet) and top with a little tomato sauce and the pizza toppings of your choice. You'll be using less tomato sauce, to be sure to make up by adding a little more carb to the meal, such as a Zone favorable fruit for dessert.


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Sue,
Just found your thread. I am brand new to the Zone and still trying to get a handle on it. Any chance you could put the block numbers down on your great recipes???

Sunshine

Hi!

Many of these recipes are already noted with block amounts. Most of the full meals are about 3P, 2C and 5F (my adjusted zone balance), the snacks about 1P, 1C and a little extra fat.

Sue,
Can you post this recipe:
Zone Pasta Meal(The one you picture on your site) How do you make the Peanut sauce?
Thanks!

Hi trixie,

Here's the original recipe (portions of a post I submitted in another thread in these forums last year). The one pictured in my photo album (link in my signature below) is the same, but I exchanged fresh mint leaves for the scallions.


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ZONE PASTA WITH PEANUT SAUCE

Makes 2 3-block meals, or 6 1-block snacks

Cook 120 grams (6 blocks) Zone Fusilli according to the instructions on the package, drain and chill it in the fridge for a couple hours.

When the pasta is chilled, mix a generous 2 tablespoons of crunchy peanut butter with a little soy sauce and water to make a sauce.

Toss the cold pasta, with the peanut sauce and some chopped scallions. The sauce adheres very well to the cold pasta.

Enjoy!


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THREE EASY ZONE PASTA MEALS


1. Toss 2 blocks of cooked Zone Fusilli with 1 block sliced cooked turkey or chicken Italian flavored sausage, 1 block cherry tomatoes sliced in half, Zone Olive Oil and some grated parmesan. Makes 1 3-block meal. It's delicious either hot or cold.


2. Make a tuna salad of cooked Zone Pennette, canned tuna, chopped celery and green pepper, mixed with a dressing of low fat mayo, lemon juice and black pepper (or Zone Olive Oil, lemon juice and black pepper).


3. Top 1 or 2 blocks of either variety of Zone Pasta with enough pasta sauce and meatballs to complete your 3 or 4 block meal. Drizzle with a little Zone Olive Oil.


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ZONE PASTA AND TUNA SALAD FOR A CROWD

The salad contains about 40-42 P blocks in a balance so that a 3 block meal would be about 3P, 2 1/2 C, 4 or 5 F. It's delicious! I use approximately the following: 2 1/2 packages of Zone Fusilli, a few cans of tuna (drained), 3 large green peppers, 5 or 6 stalks of celery, 1/2 a red onion (minced finely), and a dressing of: about 100 blocks of Zone Olive Oil (the pasta's fat free), the juice of 4 lemons, white wine vinegar, onion powder, grey sea salt and coarsely ground black pepper.


Enjoy!


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The Zone Pasta recipes in my previous several posts are recipes that I developed and posted in these forums last year. You can read more about them here: http://www.zonediet.com/Community/F...aspx#24950

WOW, thank you Sue..that was so sweet of you to give me all those recipes. One problem,I tried to cut and pasted link,but it didn't work?

You're welcome trixie!

The address works for me when I cut and paste it (just did it successfully). You can find the thread by looking back in Cooking Tips (this forum). The subject is "pasta". The thread was started by lynn (username: seafarer) on 6-13-2008.

Thanks Sue,got it! BTW: This is one of my favorite websites:http://cfscceat.blogspot.com/
It has some wonderful pictures of Zone Meals. Hope you like it! Maybe you know of other sites that are useful to get recipe ideas etc?

Hi Sue:

I am new to the zone.... and love this thread as it gives me a lot of ideas to make my meals.

Now I live in Mexico and don´t have a way to get the Zone Power... how would you substitute it? I really want to try your Smothie recipe!

Thanks

Matty

Thanks Matty. To my knowledge you can purchase Zone Labs products in Mexico. You can substitute another protein powder in the recipe, one with no carb and no fat, but it will change the consistency and flavor of the smoothie. Use an amount pf protein powder that contains about 20 grams of protein.