Recipes

To go along with the sugar free diet, here are a few recipes...

(1) Chili

• 1 lb. ground beef
• 1 Tbsp dried minced onion (or 1/2 an onion, chopped)
• 1/2 tsp. garlic powder / granulated garlic (or 1 clove garlic, minced)
• 1 tsp. cumin
• 1 tsp. salt
• 1/4 tsp. crushed red pepper flakes
• 1 tsp. blackstrap molasses (don't measure, just drizzle)
• 2 cups water
• 1 15 oz. can diced tomatoes
• 1 15 oz. can crushed tomatoes (or stewed or diced, but blend them up)
• 1 or 2 cans beans -- pinto, black, kidney, whatever you like best (don't get pre-seasoned chili beans, because they have "spices" which is code for MSG)

Brown and drain ground beef. Add seasonings and cook over lowish heat until fragrant. Add water and bring to a simmer. Add tomatoes products and beans (drained) and bring to a simmer again. Simmer at least 30 minutes, longer for best flavor. This can be frozen in individual servings. It is totally high protein, low carb.

(2) Smoothie
(this is for later in the diet)

• 1/4 cup plain yogurt
• 1/4 tsp. stevia powder, if you have it
• 1/2 cup orange juice
• 1/3 cup frozen strawberries
• 1 banana (if you have bananas that are getting ripe, you can freeze them and then use them in smoothies -- just be sure to PEEL them before you freeze them!!!)
• 1-2 cups baby spinach

You can also add ground flaxseed or chia seeds if you have them, and/or a scoop of natural peanut butter.

Blend in blender until smooth. Drink. :)

(3) Soup

• about 1/2 lb. beef or chicken breast (or a bit more)
• 1 and 1/2 tsp. salt
• 1 tsp. molasses
• 1/2 tsp. garlic
• 1 Tbsp. onion
• 3 cups water
• frozen mixed vegetables (1 bag... ~12 oz?)
• 1 can (15 oz.) diced tomatoes
• 1 can (15 oz.) black beans, drained

Cut up the beef or chicken into bite-sized pieces. Cook in a small amount of olive oil in a large-ish pot. Add salt, molasses, garlic and onion and cook over low heat to blend flavors. Add water and bring to a boil. Add frozen vegetables, return to boil and cook for 20 minutes. Add tomatoes and black beans and simmer another 15 minutes or more. Like chili, this is nice to make ahead and freeze in individual portions for an easy meal.

To make a special stock, you can cook some onion and celery (and carrots and cabbage if you wish) in a some lightly salted water until they are very soft. Then puree--broth and veggies together-- in a blender or food processor and add to the soup in place of some of the water (or in addition to the water, depending on how thick you like your soup).