Curried Rice and Lentils

Ingredients:

  • 2 tablespoons vegetable oil
  • 1 large onion, chopped
  • 1 tablespoon curry powder
  • 3 cups water
  • 3/4 cup red lentils (also called dal)
  • 1 cup long grain rice (for South Beach Diet, use Uncle Ben’s Converted Rice, which is the lowest glycemic type of white rice)
  • salt, pepper to taste
  • 1-2 tablespoons melted butter (optional)
  • chopped parsley or cilantro, for garnish (optional)

Directions:

Put the oil in a large, heavy pan with a tight lid and heat for one minute. Add onion and saute 3-5 minutes, until starting to brown on the edges. Add curry powder and saute 1 minute, then add water and bring to a boil. Add lentils and rice, bring back to a boil, then lower heat to a steady simmer and cover.

Cook 20 minutes, or until lentils are tender. (Bittman says if the liquid is not all absorbed, boil off the excess, but after 20 minutes all my water had been absorbed.) Season with salt and pepper, then stir in the melted butter just before serving. Garnish with chopped parsley or cilantro if desired. Makes 4-6 servings.

Source: kalynskitchen.blogspot.com adapted from Mark Bittman, “The Best Recipes in the World.”

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THM Menu #1

Sunday:

  • Breakfast: Protein Pancakes, Whipped Cream and Berry Sauce (handful frozen strawberries, blueberries and some water blended with 1/2 packet Truvia. Heat it up) *Review- so good. My kids never even realized they weren’t normal pancakes. This will be our go-to pancake recipe now. 
  • Lunch: Leftover Cheeseburger Pie (THM book), Salad
  • Snack: Fage greek yogurt, berry sauce, 1/2 packet Stevia *Review- as good or better as blended fruit yogurt from the store, with no chemicals and sugar.
  • Dinner: Oven Roasted Chicken Shawarma. *Review- Insanely good.

Monday:

  • Breakfast: (E) Cottage Blueberry Porridge (THM book, page 230) *Review- Surprisingly tolerable. I’d eat this a few times a week. I made it with leftover oatmeal that I warmed up and it was fine.
  • Lunch: (S) Crispy Salmon (THM book, pg. 282) and salad with avocado, walnuts and ranch dressing. (THM Book pg. 283)
  • Snack: 1 mandarin, 8 almonds
  • Dinner: (S) Frittata with side salad

Tuesday:

  • Breakfast: (S) Fried Eggs (THM pg. 215)
  • Lunch: (E) Warm Chicken Sandwich on Ezekiel bread (THM pg. 298)
  • Snack: Cottage cheese and berries or greek yogurt
  • Dinner: (E) Chicken and Brown Rice– Cook a whole chicken with the Crispy Chicken Recipe, then shred white meat. Add rice, and whatever you want. She suggests cucumbers, tomatoes, S&P, oregano, balsamic vinegar.

Wednesday:

  • Breakfast: (S) Cheesy Omelet (THM pg. 219)
  • Lunch: (E) Broiled Salmon & Salad w 3/4 cup cooked quinoa  (THM pg. 284)
  • Snack: 1 mandarin, 8 almonds
  • Dinner: (S) Chicken Taco Pizza

Thursday:

  • Breakfast: (S) Protein Muffins (THM pg. 221)
  • Lunch: (E) Deli Meat Rollups (THM pg. 299) with Waldorf Cottage Cheese Salad (THM pg. 301)
  • Snack: Greek Yogurt & Berries
  • Dinner: (S) Pearl’s Chili

Friday:

  • Breakfast: (E) Oatmeal with frozen berries (THM pg. 228)
  • Lunch: (S) Crispy Salmon and Salad with avocado, walnuts and ranch dressing (THM pg. 283)
  • Snack: 1 mandarin, 8 almonds
  • Dinner: (S) Velvet Scrambled Eggs with Green Salad

Saturday:

  • Breakfast: (E) Oatmeal with frozen berries (THM pg. 228)
  • Lunch: (S) Chicken Salad w/ Mayo, Celery & Walnuts on Ezekiel Bread (THM pg. 299)
  • Snack: Cottage Cheese and Berries
  • Dinner: (E) Turkey Tacos- Using the leftover 1 1/2 lbs cooked turkey, season it with taco seasoning and reheat it. For me, wrap it in lettuce. For DH and kids, use taco shells.
    • E: Brown rice, greek yogurt, tomato
    • S:Cheese, olives, sour cream, lettuce

Notes: For the dinners, I got inspired by this post. Since I’m just starting on the THM program, it is overwhelming and I feel like I need some guidance on the menu planning side of things. So I’ve added the dinners she suggested into the menu above. For the rest I’ve used recipes from the THM book.

I’ve never kept this website for anyone but myself and my husband, so we will know what we are eating every night for dinner. I don’t expect that anyone will visit it, but if you have somehow happened upon it, please feel free to tell me anything about the THM diet that you feel I need to know.

 

 

 

 

 

Roasted Fall Veggies (with pizza and soup recipe)

Prep: ? |  Cook Time: ? |  Serves: 8 | 12 cups

Ingredients:

  • 2 lbs butternut squash (about 1 medium), peeled, seeded and cut into 2 inch pieces
  • 2 lbs red new potatoes (12-14), scrubbed and quartered
  • 1 lb medium red onions (2-3), peeled and quartered
  • 1 lb carrots (6-8), halved lengthwise, cut into 2 inch lengths
  • 4 to 6 garlic cloves, peeled and smashed
  • 3 TBSP olive oil
  • salt and pepper

Directions:

  1. Preheat oven to 450F.
  2. Diving veggies and garlic between 2 rimmed baking sheets. Toss with oil, 2 tsp salt and 1/4 tsp pepper.
  3. Roast until veggies are tender and beginning to brown, 40-50 minutes, tossing them and rotating sheets halfway through.
  4. Serve hot or at room temp.

PIZZA VERSION:

  • Flour
  • Olive oil
  • 1 lb store bought pizza crust, or fresh.
  • 8 oz part skim mozzarella cheese, about 2 cups
  • 6 cups (about 1/2 recipe) Roasted Fall Veggie recipe above)
  • 1 cup part-skim ricotta cheese
  • 1 TBSP fresh rosemary leaves
  • salt and pepper

Directions:

  1. Preheat oven to 475F. Brush a large baking sheet with oil.
  2. Roll and stretch dough into a 12 x 16 inch oval. Transfer to sheet.
  3. Sprinkle dough with half mozzarella. Scatter veggies on top, then dollop ricotta. Sprinkle with remaining mozzarella, and add rosemary. Drizzle with olive oil, and season with salt and pepper.
  4. Bake until bubbling and golden, 20 to 25 minutes.

SOUP VERSION:

  • 6 cups (1/2 recipe) Roasted Veggie recipe
  • 1-2 TBSP fresh lemon juice (from 1/2 lemon)
  • Salt and pepper
  • bread or crackers

Directions:

  1. Add 4 to 5 cups of water to veggies. Puree veggies with an immersion blender in a big pot. Pour through a fine-meshed sieve, pressing through with a spatula.
  2. Thin puree with additional water, if necessary. Heat soup over medium heat. Add lemon juice, salt and pepper. Serve with bread or crackers.

Tofu with Green Beans and Cashews

Prep: ? |  Cook Time: ? |  Serves: 4

Ingredients:

  • 1 carton extra firm tofu
  • 1 red bell pepper
  • 1/4 lb green beans or thin asparagus
  • 4 TBSP soy sauce
  • 2 TBSP brown sugar
  • 3 garlic cloves, minced
  • 1/4 cup water
  • 5 tsp roasted peanut oil
  • 5 green onions, sliced diagonally
  • 1/4 cup roasted cashews

Directions:

  1. Drain tofu. Cut it cross wise into slabs about 1/2 inch wide. Cut each slab in half lengthwise, then cut into triangles. Blot well with paper towels.
  2. Cut bell pepper in half lengthwise, remove veins and seeds, and cut into triangles. Cut ends off green beans and cut into 2 inch lengths.
  3. Combine soy sauce, brown sugar, garlic and water in a small bowl and stir.
  4. Heat 1 TBSP peanut oil in a nonstick skillet over medium high heat. Add tofu and cook without disturbing, about 5 minutes. Turn and cook the other side. Tofu should be golden. Remove and set aside.
  5. Add another teaspoon of oil. When hot add green beans. Stir fry over high heat for 2 minutes, then add bell pepper and cook for another 5 minutes. Return tofu to pan, and season with a few pinches of salt.
  6. Pour in the soy-sauce mixture and cook, coating the tofu and peppers. Turn off heat before it reduces too much. Top with cashews, and serve over rice.

Guacamole

Prep Time: 2 minutes | Cook Time: 0 minutes | Total Time: 2 minutes | Serves: ?

Ingredients:

  • 3 ripe avocados
  • 1 large ripe tomato, chopped
  • 1 small onion, chopped
  • 1 TBSP lemon juice
  • 1 tsp salt
  • 2 garlic cloves, minced
  • Tabasco to taste

Directions:

  1. Mash avocados until lumpy. Add rest of ingredients. Serve.

Vegetarian Gumbo

Prep Time: 10 minutes | Total Time: 1 hr 30 mins | Yield: Serves 8

Ingredients:

  • 1/3 cup vegetable oil
  • 1/3 cup flour
  • 1 small onion, chopped
  • 3 stalks celery, chopped
  • 1- 28 oz can diced tomatoes
  • 2 cups fresh or frozen green beans
  • 2- 19 oz cans kidney beans
  • 3 carrots, sliced
  • 1 parsnip, diced
  • 1 cup fresh or frozen sliced okra

Directions:

  1. Stir together oil and flour in deep pot or Dutch oven until smooth. Cook over high heat 10 minutes, or until roux turns a dark caramel color. Stir constantly.
  2. Add onion, bell pepper and celery, and cook 5 minutes or until veggies are softened.
  3. Stir in remaining ingredients and 4 cups water. Season with salt and pepper.
  4. Reduce heat to medium low and cover. Cook 60-80 minutes or until carrots are tender.
  5. Serve over rice.

 

Notes:

Recipe Origin:  I think I tore this out of a vegetarian magazine. We’ve made it several times and like it.

Saucy Shrimp…

Notes: My husband describes this as “life changing”… it was one of the first things I made for him when I met him. He likes me to double the sauce recipe so he can sop it up with the French bread. The quality of your shrimp is everything. Fresh, large, Gulf shrimp are best. They must be in their shells.

Servings: 4-6 | Prep Time: 5 minutes | Total Time: 20 minutes

Ingredients:

  • 4 TBSP butter
  • 5 TBSP olive oil
  • 1/2 cup Italian vinaigrette salad dressing (store bought is fine)
  • 6 cloves garlic, minced
  • 1 tsp hot pepper sauce
  • 1/4 cup Worcestershire sauce
  • 8 bay leaves
  • 2 tsp paprika
  • 1 tsp dried oregano
  • 1 tsp dried rosemary
  • 1 tsp thyme
  • 1 tsp black pepper
  • 1 tsp salt
  • 2 pounds raw, large shrimp, in shells
  • 1/4 cup white wine
  • good quality French bread. 1/2 loaf per person.

Directions:

  1. In heavy skillet over medium heat, melt butter.
  2. Add olive oil, Italian vinaigrette, garlic, hot sauce, Worcestershire, bay leaves, paprika, oregano, rosemary, thyme, pepper and salt. Cook until sauce begins to boil.
  3. Add shrimp and cook 15 minutes (I have marked this out and written “8 minutes” in my cookbook, fwiw.)
  4. Add wine and cook 10 minutes (I have marked this out and written “5 minutes”)
  5. Serve shrimp with sauce and crusty French bread for dipping.

Recipe Origin: Originally from The Square Table Cookbook with my alterations for time.