1- Cottage Cheese Salad:
A- Cottage cheese as required
B- One whole chopped tomato.
C- Medium chopped cucumber.
D- Dry mint (according to taste)
E- Olive oil.
mix together and serve.
2- Baba Ghanoug (Lebanese aubergine dip)
A- 4 Large aubergines
B- 40 g Crushed garlic cloves
C- 6 Tablespoons sesame paste (Tahini)
D- 50 ml lemon juice
E- Parsley to taste
F- Chopped Red peppers
Roast aubergines in oven/microwave until skin is crunchy. Cool down and remove skin. Cut with knife and then mix with remaining ingredients. add parsley.
3 - Oat soup with chicken
A- 200 g oats
B- 80 g sliced carrots
C- 60 g chopped onions
D- 20 g chopped parsley
E- 80 g chopped tomatos
F- 1.5 L low fat chicken stock
G- 120 g thinly sliced chicken
H- Olive oil
Add oil to skillet, season chicken as required. Add tomato onions and parsley until done. Add chicken to skillet.
In a pan add small amount of cooking oil. add carrots and onions. Add oats while stirring and after one minute add chicken stock. leave to simmer for 10 minutes. combine with chicken.
4- Ground walnut Feta balls
A- 200 g Feta cheese
B- 200 g white cheese
C- 40 g thyme
D- 20 g rosemary
E- 20 g coriander
F- 40 g ground roasted walnuts
G- extra virgin olive oil
Mix all ingredients. Form balls and then coat with ground walnuts. serve.
5- Roasted beans:
A- 600 g canned beans (your favorite variety)
B- 50 g chopped parsley
C- 100 g chopped onions
D- 20 g tarragon
E- 10 g sumac
F- 50 g green and red peppers (each)
G- 20 ml pomegranate molasses
Heat oven to 200 Celsius. mix everything together in baking tray. put in oven for 10 minutes and serve.
6- Delicious Tabouleh:
A- 5 cucumbers chopped
B- 4 rolls parsley
C- 2 rolls mint
D- 2 tomatoes
E- 2 romaine lettuce
F- Lemon to taste
G- extra virgin olive oil to taste
H- Bulgur to taste
soak bulgur in oil and lemon until soft. Chop all ingredients and finely chop 1 small onion. Mix and add salt, oil and lemon.
1- Rice Pudding (Jamie Oliver recipe)
A- 1 cup medium grain rice.
B- 5 Cups skimmed Milk.
C- 2 Pounds strawberries.
E- fat free cookies (e.g. meringue)
F- Sugar/sugar sub/glucose-D (optional)
Put strawberries into pan, squeeze well with your hands. Add sugar until satisfied with sweetness. Let sit for about 10 minutes. Bring the pan to a simmer, leave until thickened.
In a pan, add rice and milk add 2 tablespoons sugar. close lid and cook over low heat until creamy.
Crush cookies, pour pudding and top with the strawberry jam. serve.
1 serving (no added sugar): 268 cal, 0 g fat, 0 g sat fat, 53 g carb, 4 g fiber.
One Minute ideas:
1- Instant Sorbet:
Buy frozen Berries, put in food processor with some sugar and blitz.
2- Refeed Donuts
Plain Bagel + Hunt's/Kraft fat free chocolate pudding.
3- Roasted Turnip
not a recipe, but take a whole turnip and put in microwave for 10-12 minutes depending on power class or until its natural sugar caramelizes on skin. keep an eye as it may dry out if left unattended. take out, let cool. cut off head and scoop with a spoon. delicious...
Last edited by jadine : 06-08-2009 at 08:55 AM.
1 cup Whey Protein
2 tablespoons sugar substitute
1 tablespoon baking powder
3 eggs or 6 egg whites
1 tsp vanilla
1/4 cup water
1/4 cup cream (substitute for skimmed evaporated milk or buttermilk to reduce fat)
Makes 5 waffles
0.75 cup Sugar Substitute
1 cup oats
1.5 cups Whey Protein
1.75 teaspoons baking soda
0.5 teaspoon baking powder
2 teaspoons ground cinnamon
1 teaspoon ground nutmeg
0.5 cup pumpkin puree (you can use canned - Libby's)
1 tablespoon oil
2 teaspoons water
2 egg whites
1 teaspoon molasses
Set oven 175 degrees C, In a large bowl, combine Dry ingredients. Stir in pumpkin, oil, water, egg whites, and molasses. Roll into balls and flatten on a baking sheet. Bake for 5 min.
Last edited by jadine : 06-14-2009 at 06:20 AM.
Garlic mashed cauliflower
-whole head of cauliflower steamed w/ three cloves of garlic thrown in
- 2 tbsp light sour cream
80 grams of low- fat cottage cheese
Blend it all together(in a blender or food processor) to texture..salt and pepper to taste!!
DE-LISH!! I coupled this with some lean turkey cutlets and onions. IT made for a RFL friendly and YUMMY meal!!
all looks fun...
however, the recipe masters are holding out hardcore...
allgenetix and JC come on ya fat bastids, stop eating and start posting em!
mashed banana and peanut butter sandwich, a pat of butter, a pan, and fry till golden brown on both sides. i read about this one yesterday, apparently it was Elvis' favorite recipe. tried it and i have to say, delicious. easy way to get cals if you're bulking...
Last edited by jadine : 06-30-2009 at 03:00 AM.
Most importantly, needs bacon.
maybe if I was fasting for a week, then I could call it IF...
I would try it, but no way would I eat the whole thing. Heck I dont even know if back in my glory days I could eat that much.
My biggest meal in one sitting without some long break/pause during eating was a 2lb cheeseburger/fries that I washed down with a 24oz beer. That I enjoyed after a very tough and hot strongman comp, and that sucker filled me up for many hours after. That was at my peak of bulking, so I was used to eating larger quantities. At this point my stomach is undertrained, after dieting for a while I couldnt handle eating anywhere near that amount.
And that is NOTHING calorically compared to that gold loaf thing. Im guessing my burger meal was 3500 cals.
RFL Friendly Minced Turkey Curry
I basically stole this recipe from a Madhur Jaffrey book and then fettled it a bit to make it suitable for the diet. I doubt she reads these forums though so I should be okay.
Serves 2 Hungry people
500g Lean Minced Turkey/Chicken
1 Onion - Finely Diced
3 Cloves Garlic - Crushed
1/4 Teaspoon Tumeric
1/4 Cayenne Pepper (Or to taste)
1 Teaspoon Salt
1 Red Pepper
5 Tablespoons 0% Fat Yoghurt
1/2 400g Tin Tomatoes
Heat a non-stick pan as hot as you dare, then throw in the onions. Fry until they develop brown edges. Add the garlic and fry for a further minute. Next add the mince, tumeric and cayenne pepper, and fry until it is no longer pink, breaking it up as you go. Add the yogurt, 1 tablespoon at a time until incorporated into the sauce. Add the tomatoes, salt, pepper and red pepper, then cover and cook on a low heat for 10 minutes. Check for seasoning and serve.
OM NOM NOM NOM.