Good luck with the diet! Here are a couple sauces that you can add to whatever protein you like with some sauteed veg.
Here's a slight variation on a Rick Bayless sauce:
10-12 de-stemmed and de-seeded guajillo chiles
3-4 cloves of garlic
2-3 whole cloves
2 cans or 3 cups of beef stock
salt and pepper to taste
2 tablespoons oil
Take the chiles after removing stems and seeds, toast for 15-30 seconds per side in a hot pan, then cover with hot water and soak for 20 minutes.
Drain and add to a blender with garlic and cloves. Blend to a paste (if needed, use a little of the beef stock if it gets too thick)
Once blended, add oil to a hot pan, and then add the paste you created to fry until it becomes brick red. Then add beef broth. Taste for salt and pepper.
You can strain the sauce at this point, but I don't feel it's all that necessary. You can also adjust the amount of chiles depending on how hot you want it.
It'll be ready to go, and you can freeze or refrigerate any leftovers.
Next is a Thai chile sauce:
2 tablespoons brown sugar
2 tablespoons rice vinegar
2 tablespoons fish sauce
2 tablespoons siracha
1-2 tablespoons water or stock
Combine all ingredients in a bowl and mix. Add to sauteed meat and veggies and let reduce. Siracha can be adjusted as well if you want it spicier or milder.
Last is a Thai red curry sauce:
3-5 red jalepenos (or you can substitute the guajillo sauce from earlier)
stems from 1 bunch of cilantro
10 cloves of garlic
1/4 cup fish sauce
2 tablespoons of oil
2 cans of coconut milk
Add garlic, peppers, and cilantro stems, and fish sauce to a blender (or someone may have mentioned a mortar and pestle for more authenticity), and puree until smooth. Add oil to hot pan, then add puree and fry for a minute or two. Add the coconut milk next, and stir together. Wouldn't call this the most healthy of sauces, but a little goes a long way, and it is very flavorful. This could also be used for the base of a soup, or just added as a sauce to whatever protein and veg you are cooking.
These are some of my favorites, hope they help.
Instead of a low carb diet, you should eat foods that stabilize blood sugar and these include whole grain rice (converted cooks in 1/2 the time) and pasta, buckwheat soba noodles, sweet potatoes and steel-cut oats (oatmeal). These foods all have high fibre and they convert to sugar slowly.
Eating protein rich foods like lentils, beans and legumes are also very healthy for you and fill you up quickly. Have a small handful of almonds to cure afternoon hunger.
Make sure you eat plenty of antioxidant and so-called superfoods. These include blueberries, tomatoes, hot peppers, squash, broccoli, swiss chard and other dark leafy greens, Omega3-rich fatty fish such as salmon, sardines and mackerel, beets, quinoa. Small amounts of 70%+ dark chocolate and red wine daily are said to be good for you too.
Get your meat protein from meats lower in saturated fat and cholesterol like beef eye of round roasts, chicken and turkey breasts, trimmed pork tenderloin. Substitute ground turkey or chicken in burgers, chili and meat sauce. Try eating less meat in general (4oz per day is plenty) and low fat, low sodium cheeses. Tofu isn't as bad as you think, add some to your stir-fry and soups.
You can never go wrong with fresh fruit like bananas, apples, all citrus and melons. They are a great way to curb a sweet tooth and get water and fibre.
As for specific cooking ideas, I think it's a good idea to have whole wheat pasta with tomato based-sauce, turkey or veggie chili, turkey Bolognese sauce, vegetable soup or any kind, dal or channa masala (they're Indian protein dishes, look them up), hummus, quinoa-based tabbouleh salad, healthy refried beans and so on available for quick and healthy meals. Then supplement this with fresh veggies, fruits and salads and you're set!
For breakfast stick with oatmeal, Greek yogurt + fresh fruit + healthy granola, whole grain cereals (watch the sugar of course) or toast. Having a good amount of protein for breakfast doesn't hurt either and that includes eggs, lean ham, peanut butter (low sugar or natural) and cottage cheese. I've recently discovered buckwheat pancakes and really recommend them too!
Cook with vegetable or canola oil. Extra virgin olive oil is great for you but better uncooked drizzled on salads or veggies. Vinegars of all sorts especially apple cider vinegar have proven digestive benefits.
Drink lots of water, give up most or all pop, green tea is great for you and even brewed iced tea contains antioxidants just watch how much sugar you use.
Here is a great cookbook recommendation for you:
This is a bestselling cookbook in Canada, very entertaining and it shows you how to make healthy versions of all your favourite foods. These ladies have an extremely popular show on Food Network Canada.
Excellent post -- and thoughtful advice -- cnochef!!
I was going to mention the "handful of almonds" trick, which has been great for helping me cut mid-afternoon processed-sugar snack binges down to zero. Also, I've become a big fan of quinoa, which is more versatile than it looks. I buy a big bag of it at Costco. It's so easy to use and very tasty. The other day I made a really good pilaf with onions and shallots, garlic, carrots and rapini, all with a simple balsamic and lemon juice seasoning. Mmm.
I love quinoa too, like I said I use it in tabbouleh salad instead of the bulgur wheat. Another good one is Greek-style quinoa with spinach, feta cheese, sauteed onions and garlic, fresh dill and kalamata olives.
Saw the pic, looks good :) I don't eat much in the refined carbs, just the natural stuff. I find I get just as good a nutrition without following a "diet" by just eating real foods... And it tastes SOOO much better :)
Thanks for the sauce recipes and other suggestions. I made some stir fry last night with some new ingredients that was very tasty. What do you all think about brown rice?
Personally, I enjoy brown rice. It has a more toothsome texture and nutty flavour. Because of this though, it's obviously not as neutral-tasting as white rice.
Originally Posted by Shinob1
I would recommend that you use converted or some other quick cooking brown rice that takes 15-20 minutes. Beware as regular brown rice can take up to 50 minutes to cook and I find that stuff really dries out:(
If it suits your palette it is healthy rice. I tried to like it, but never found it enjoyable. I do like McCanns steel cut oatmeal and it's easy to make in my zojirushi rice maker, but I add things like milk and brown sugar, berries, etc. after it cooks.
Originally Posted by Shinob1