Swet Onion Salsa - 6 WBMO

Sweet Onion Salsa
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From member althea. Another salsa recipe!

• 1 large Vidalia or other sweet onion, diced
(BMOS Note: Other sweet onions you might try include Walla Walla, Sweet Imperial, Texas Spring Sweet, Texas 1015Y, Carzalia Sweet, Oso Sweet, Arizona, Granex, and Maui onions.)

• 1 tomato, diced
• 1 jalapeño pepper, minced
(BMOS Note: Always wear gloves when handling chiles and remember to keep your hands away from your eyes! )

• ½ cup diced red bell pepper
• ½ cup chopped cilantro
• 2 tablespoons lime juice
• ½ -1 teaspoon Mrs. Dash Extra Spicy
• black pepper, to taste

Combine all ingredients and chill at least two hours before using.

Compatible with Body Type:
Breakfast A-B-C-D-E
Morning Snack A-B-C-D-E
Lunch A-B-C-D-E
Afternoon Snack A-B-C-D-E
Dinner A-B-C-D-E
PM Snack A-B-C-D-E

This Recipe Contains: All Free Foods

Baked Sweet Potato Fries

Baked Sweet Potato Fries
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From member Herbie Johnson

• sweet potato
• cinnamon
• paprika
• garlic, optional
• Splenda, to taste
• red wine vinegar

Cut potatoes in cubes or French Fry shape. Put in a bag with cinnamon, paprika, maybe garlic, cook 450 degrees for 30 minutes. Let it cool, add Splenda to taste and sprinkle with red vinegar. They taste pretty good. It is a good change.

Compatible with Body Type:
Breakfast A-C-D-E
Morning Snack C-E
Lunch A-B-C-D-E
Afternoon Snack B-C-D
Dinner A-B-C-D-E
PM Snack

This Recipe Contains: Carb A

Poetic Kiss' Candied Squash - 6WBMO

Poetic Kiss' Candied Squash
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From member Poetic Kiss. My recipe for squash is similar to other recipes, but with a twist. You'll be thinking you're eating dessert! This really satisfies a sweet craving and it's a great way to get squash in your diet!

• acorn or butternut squash
• pumpkin pie spice or apple pie spice, to taste
• Splenda, to taste

Cut squash in half and scoop out any seeds. Steam or microwave until tender. When done, sprinkle with pumpkin pie or apple pie spice and then sprinkle lightly with Splenda.

Compatible with Body Type:
Breakfast A-C-D-E
Morning Snack C-E
Lunch A-B-C-D-E
Afternoon Snack B-C-D
Dinner A-B-C-D-E
PM Snack

This Recipe Contains: Carb A

Whipped Parsnips with Roasted Garlic - 6 WBMO

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Whipped Parsnips with Roasted Garlic
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From member Makeover Specialist

• 1 medium head of garlic
• 1 lb parsnips, peeled, coarsely chopped (about 3 cups)
• 1/4 teaspoon nutmeg
• pepper, to taste
• chopped chives, to taste

Preheat oven to 350 degrees. Cut ¼ inch off top of garlic head. Discard top and wrap head in foil. Place on rack in oven. Roast garlic until tender, about 1 hour. Cool. Press garlic to release from skin into a small bowl and mash.

Cook parsnips in boiling water until very tender, about 25 minutes. Drain well, reserving 1 cup of cooking liquid in another container. Return parsnips to pot. Add nutmeg, and mashed garlic. Beat with handheld electric mixer until smooth, adding enough reserved cooking liquid to mixture to thin to desired consistency. Season to taste with pepper and chives.

Compatible with Body Type:
Breakfast A-C-D-E
Morning Snack C-E
Lunch A-B-C-D-E
Afternoon Snack B-C-D
Dinner A-B-C-D-E
PM Snack

This Recipe Contains: Carb A

Spicy Brown Rice with Green Beans and Fresh Herbs - 6 WBMO

Spicy Brown Rice with Green Beans and Fresh Herbs
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From member Associate BMOS RikkiM. You need to spend a little time in the kitchen to make the Caribbean Seasoning Sauce , however, this sauce keeps well in the fridge. I've only used it with rice but it could be used to cook chicken, fish and other meats as well as veggies.

• 2 cups uncooked brown rice, washed
• 20 green beans, cut crosswise into ½ inch pieces
• 2 tablespoons Caribbean Seasoning Sauce found in the Condiments section of the Recipe Forum)
• 2 teaspoons red chili pepper flakes, optional

Put all ingredients into an electric rice cooker. Add 3½ cups water. Turn on rice cooker and allow to cook until rice is done.

Note: To make more or less rice, use 1 tablespoon Caribbean Seasoning Sauce per 1 cup of rice.

Compatible with Body Type:
Breakfast A-C-D-E
Morning Snack C-E
Lunch A-B-C-D-E
Afternoon Snack B-C-D
Dinner A-B-C-D-E
PM Snack

This Recipe Contains: Carb B, Free Veggies

Salsa Rice - 6WBMO

Salsa Rice
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From member Sharon Hamilton. I have a good way to spice up your rice!

• 1 cup brown or white rice
• 1 cup water
• 1 cup salsa (I made the one that came with the kit)
(BMOS Note: Or see Condiments Section, this forum for additional ideas.)

Put all ingredients in a saucepan and cook as regular rice.

Compatible with Body Type:
Breakfast A-C-D-E
Morning Snack C-E
Lunch A-B-C-D-E
Afternoon Snack B-C-D
Dinner A-B-C-D-E
PM Snack

This Recipe Contains: Carb B

Spicy Mexican Rice - 6WBMO

Spicy Mexican Rice
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From member credezio. Makes a great accompaniment to my Spicy Chicken Fajita recipe that is also in the forum.

• 1 teaspoon ground turmeric
• 1 teaspoon garlic powder
• ½ teaspoon ground cumin
• ½ teaspoon ground coriander seed
• 1-2 teaspoons hot paprika (only use 2 if you like it really spicy. If you do not
  have hot paprika, just use 2 teaspoons of regular and add an extra pinch of
  cayenne)
• 1 pinch cayenne (ground red pepper)
• 3 green onions, green and white parts, finely sliced
• 1 green bell pepper, chopped
• 2 small tomatoes, diced
• 2-3 tablespoons nsa tomato paste
• 2 cups cooked brown rice
• a few tablespoons water

Place the turmeric, garlic powder, cumin, coriander, paprika, and cayenne into a cold sauté pan. Roast spices for a minute or two on medium heat. Add the green onions and the green peppers; sauté 1 to 2 minutes. Add tomatoes and sauté until tomatoes release their juices. Add rice and stir. Add tomato paste and stir until mixed through. Add a few tablespoons of water, a tablespoon at a time if the mixture appears too dry. Continue to heat until rice is heated thoroughly

Compatible with Body Type:
Breakfast A-C-D-E
Morning Snack C-E
Lunch A-B-C-D-E
Afternoon Snack B-C-D
Dinner A-B-C-D-E
PM Snack

This Recipe Contains: Carb B, Free Veggies

Asian Stir Fry Sauce 6WBMO

Basic Asian Stir-Fry Sauce __________________________________________________________________________ From member magicmistic  Based upon recipe from www.familywok.com 1½ tablespoons nsa chicken broth or white wine  1 teaspoon minced garlic ½ teaspoon minced ginger (you can substitute ground ginger if necessary) ½ cup nsa chicken broth (I used Shelton's brand) 1 tablespoon balsamic vinegar ½ teaspoon ground mustard ½ teaspoon ground cinnamon 1/8 teaspoon ground cloves 1 tablespoon Brown Sugar Twin or other plan-friendly brown sugar substitute 1/8 teaspoon cayenne pepper ¼ teaspoon black pepper 1½ teaspoon lemon or lime juice 1½ teaspoon arrowroot powder 1 tablespoon red or rosé wine (not cooking wine) Heat 2 tablespoons chicken broth or white wine in a small saucepan. Add the ginger and garlic and stir 15-30 second over medium heat to bring out the flavor. Add ½ cup chicken broth, balsamic vinegar, ground mustard, ground cinnamon, ground cloves, brown sugar substitute, cayenne pepper, black pepper, and lemon juice. Bring just to a boil, stirring. Dissolve the arrowroot powder in the wine and whisk into the sauce. Heat until sauce thickens and reaches a full boil. Simmer for 30 seconds. Remove from the heat and set aside. Compatible with Body Type: Breakfast A-B-C-D-E Morning Snack A-B-C-D-E Lunch A-B-C-D-E Afternoon Snack  A-B-C-D-E Dinner A-B-C-D-E PM Snack  A-B-C-D-E This Recipe Contains:  All Free Foods

Chimichurri 6WBMO

Chimichurri
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From member elo135 I had being looking for the longest time a marinade for meats that gives me that "salt seasoned" taste, well, here it is!!! This is an Argentine parsley-garlic sauce for grilled or roast beef but I use it as an excellent marinade for cube steaks!!! I just love it!

• 1/3 cup red wine vinegar
• 1 bunch (handful) fresh parsley, chopped
• 8 cloves garlic, crushed
• 2 tablespoons oregano, fresh (or 1 teaspoon dried)
• 2 tablespoons paprika
• 1-2 teaspoons cayenne pepper (optional)

Mix all ingredients well. Put in a plastic bag with cubed steak for 30 minutes and cook the meat in/with the sauce!! Delicious!!!

For a subtler flavor: Use sherry vinegar instead of red wine vinegar
For a Caribbean-style sauce: substitute cilantro (very well minced) for the parsley, and add the juice of one lime. THIS IS MY ALL TIME FAVORITE!!!

All Free Foods!!!!!!

Compatible with Body Type:
Breakfast A-B-C-D-E
Morning Snack A-B-C-D-E
Lunch A-B-C-D-E
Afternoon Snack A-B-C-D-E
Dinner A-B-C-D-E
PM Snack A-B-C-D-E

This Recipe Contains: All Free Foods

Fried Rice

I Love Fried rice. I will admit to making my own and NOT on Plan. I do use Low sodium soy sauce, but try to drink extra water to flush. I dont add snow peas, rather I stick to whatever I have on hand, usually onion , peppers chopped mushroom and maybe a chopped broccoli floret or two.

I used to make this a lot when I was on Keto. I used cauliflower rice that I bought frozen.

                                                  FRIED BROWN RICE

BMOS Note: Although the original recipe posted in early 2003 called for a handful of frozen peas and low sodium soy sauce, to keep this recipe completely on-plan we have made the substitutions below.

• 4 cups leftover cooked, cold brown rice
• 1 teaspoon minced ginger
• 1 teaspoon minced garlic
• 1 large onion, chopped
• ½ lb mushrooms
• 2-3 green onions, sliced
• handful of fresh or frozen snow peas
• any other compatible vegetables you have in your refrigerator, chopped
• soy sauce substitute (see Condiments Section, this forum)
• water or nsa chicken broth as desired, for sautéing (optional)

In a large non-stick skillet, sauté the ginger, garlic, onion, mushrooms and any other vegetables that need pre-cooking, for about 5 minutes over medium-high heat. (BMOS Note: You may add a bit of broth if you wish, or rely upo the vegetables' natural moisture for sautéing.) Transfer to a bowl. Dry off bottom of skillet, return to heat and add rice. Dry fry rice for a while, until some it turns golden brown. Add back cooked vegetables, green onions, and snow peas. Sprinkle with soy sauce substitute to taste and mix well.

Compatible with Body Type:
Breakfast
Morning Snack
Lunch A-B-C-D-E
Afternoon Snack
Dinner A-B-C-D-E
PM Snack

This Recipe Contains: Carb B, Veggie A, Free Veggies

Sweet Potato Souffle' 6WBMO

Rikki's Quick Sweet Potato Soufflé (For One)
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From member Associate BMOS RikkiM It was the oatmeal custard recipe in the Breakfast section that gave me the idea to try the same basic idea with sweet potatoes. I do plan to try it with canned pumpkin some time in the future...especially when I don't have already cooked sweet potatoes or want a slightly different flavor. Goes to show how a little creativity can go a long way and provide some tasty options for us.

• 2 egg whites
• 1 capful vanilla
• ¼ teaspoon favorite baking spice, such as nutmeg, cinnamon, ginger, pumpkin pie spice
• 1 packet of Splenda, if desired.
• ½ cup cooked mashed sweet potato

Beat egg whites in large bowl with vanilla, Splenda, if used and spices until frothy. Fold in ½ cup cooked, mashed sweet potato. Cook in microwave for 3-4 minutes on High until done. This can be eaten hot, at room temp or, the way I prefer it, cold.

FYI - You do need to use a large bowl as the mixture will puff up during cooking.

Compatible with Body Type:
Breakfast A-C-D-E
Morning Snack C-E
Lunch A-B-C-D-E
Afternoon Snack B-C-D
Dinner A-B-C-D-E
PM Snack

This Recipe Contains: Protein A, Carb A

Singapore Rice Nodles

• 4 oz rice noodles (Rice noodles or rice vermicelli usually comes packaged with 4 layers so I pulled one portion which is 4.375 dry oz)
• ½ red pepper
• ½ green pepper
• 1 medium onion
• nsa chicken stock or water for sautéing
• 2 garlic cloves, pureed
• 1 tablespoon nsa curry powder, dissolved in ¼ cup water

Soak noodles in boiling water for about 5-10 minutes. Thinly slice peppers and onion. Sauté in a little bit of water or chicken stock (I used homemade - no salt) for just a minute or two. Add pureed garlic cloves and water with dissolved curry powder. Simmer on high until half the water is gone and then add the noodles and toss and simmer until most of the liquid is evaporated.

You can have them as a side to something else or toss in some steamed shrimp and sprinkle some fresh lime juice over all.

Compatible with Body Type:
Breakfast A-C-D-E
Morning Snack C-E
Lunch A-B-C-D-E
Afternoon Snack B-C-D
Dinner A-B-C-D-E
PM Snack

This Recipe Contains: Carb B, Free Veggies

Potatoes and Onions 6WBMO

                                                           Potatoes and Onions

• 2 pounds new potatoes (white, red, or Yukon gold), scrubbed and halved
• 1 pound cippolini or pearl onions, peeled
• 1 teaspoon freshly ground black pepper
• ½ cup nsa chicken broth
  Preheat the oven to 400 degrees F.
  
  To peel the onions, place in boiling water and continue boiling for 1 minute. Remove from the water and cool. Using a small, sharp knife, cut off the stem and remove skin. Skin should peel off easily.
  
  In a large bowl, toss together all of the ingredients except ¼ cup nsa chicken broth. Spread the mixture in a single layer on a baking sheet. Bake, brushing every 10 minutes or so with remaining chicken broth, until the potatoes and onions are golden brown and cooked through, about 40 minutes. Serve immediately or cool and store in an air-tight container in the refrigerator, reheating the next day in a preheated 400 degrees F oven
  for 10 to 15 minutes.
  
  Serving Suggestion: Fabulous with Roman Chicken .
  
  Compatible with Body Type:
  Breakfast A-C-D-E
  Morning Snack C-E
  Lunch A-B-C-D-E
  Afternoon Snack B-C-D
  Dinner A-B-C-D-E
  PM Snack
  
  This Recipe Contains: Carb A, Free Veggie

Spices

Originally here

This is a list I got off of a web site called low-fat tips. I had been 
looking for something like it, because I have never used many spices 
before either. Also, I flavor an awful lot of my meals with the homemade 
salsa, because the store bought is high in sodium.

+++++++++++++++++++++++++++++++++++++++++++++++++
Tip : Here are some great ideas for all those 
veggies we should be eating.
Herbs that go well with Veggies (& other goodies): 

Asparagus Chives, lemon balm, sage, savory, 
tarragon, thyme 

Dried beans Cumin, garlic, mint, onions, 
oregano, parsley, sage, thyme 

Green beans Basil, caraway, clove, dill, 
marjoram, mint, sage, savory, thyme 

Beef Basil, bay leaf, caraway, 
cumin,fenugreek,garlic, ginger, marjoram,
onion, oregano,parsley, rosemary, sage, savory, tarragon, thyme 

Carrots Anise, basil, chervil, chives, 
cinnamon, clove,cumin, dill, ginger,
marjoram, mint, parsley, sage,tarragon,thyme 

Chicken Anise, basil, borage, bay leaf, 
chives, cumin,cinnamon, dill, fenugreek,
garlic, ginger, marjoram, onion, oregano, parsley, rosemary,saffron,sage, savory, 
tarragon, thyme 

Corn Chervil, chives, lemon balm, 
saffron, sage, thyme 

Eggplant Basil, cinnamon, dill, garlic, 
marjoram, mint, onion, oregano, parsley, savory 

Egg Substitute Anise, basil, caraway, cayenne 
pepper, chervil, chives, coriander, dill,
fennel, marjoram, oregano,parsley, rosemary, saffron, sage, tarragon, thyme 

Fish Anise, basil, borage, caraway, 
chervil, chives,dill, fennel, garlic, ginger,
marjoram, parsley,rosemary, saffron, savory, tarragon, thyme 

Fruit Anise, cinnamon, clove, ginger, 
lemon balm, mint,rosemary 

Rice Basil, fennel, lovage, saffron, 
tarragon, thyme 

Mushrooms Coriander, marjoram, oregano, 
rosemary, tarragon, thyme 

Squash Basil caraway, cardamon, cinnamon, 
clove, ginger, marjoram, dill, oregano, rosemary, sage, savory, thyme 

Tomatoes Basil, bay leaf, chives, 
coriander, dill, garlic, marjoram, oregano,
parsley, rosemary, sage,savory, tarragon, thyme 

Yummy Sweet chicken or shrimp Marinade

I Made this last night with chicken . I changed a couple of things. First off they don't sell sugar twin anymore. But they sell SUKRIN GOLD or LAKANTO BROWN. I don't use splenda brown because it contains sugar.
I have not bought Sukrin gold yet but I do have Lakanto on hand.
Also I did not have any wine so a used a Tablespoon and a half of apple cider vinegar.
After I Cooked my chicken I poured the rest of the marinade in the pan on high and reduced it. YUM!

Recipe found here

Excellent Marinade for Shrimp, Chicken or Fish 

Grilled Shrimp - The whole family will love!

1 1/2 lbs of raw shrimp, peeled and deveined.

Marinade: 
1/2 cup Pineapple Juice
1/2 tsp Dry Mustard
2  cloves of Garlic Minced
1-2 Tbsp of Brown Sugar Twin* or Splenda or both if you like a sweeter 
taste.
1 tsp Ginger 
2 Tbsp Balsamic Vinegar
2 Tbsp Sherry or White Wine

All Body Types

LIME MARINADE -6 WBMO

LIME MARINADE

A versatile all-purpose marinade. Great on foods to be grilled.

List of Ingredients

1/2 cup lime juice
1/2 cup water
1/2 teaspoon lemon pepper seasoning
1/2 teaspoon celery seed
1/2 teaspoon garlic powder


Recipe

In a bowl combine lime juice, water, lemon pepper, celery seed and garlic powder. Use as a marinade for beef, chicken or seafood. Makes 1 cup of marinade.

Note: Be aware when marinating seafood, as the acidity will 'cook' the flesh and affect texture. Half an hour should be sufficient for marinating most seafood.

ALL BODY TYPES -FREE FOOD

Kiss chicken marinade 2 - 6WBMO

KISS CHICKEN MARINADE 2

2 cups of Southern Comfort
3 limes

     -OR-

 2 cups white wine
 3 lemons

Recipe

Pour Southern Comfort into bowl, squeeze limes into bowl, stir to mix. Use marinade immediately, marinating chicken approximately 1 hour in refrigerator before cooking. Discard extra marinade after using.

                 -or-

Pour wine in bowl. Squeeze lemons into wine. Use marinade immediately, marinating chicken approximately 1 hour in refrigerator before cooking. Discard any remaining marinade.




Compatible with Body Type:
Breakfast A-B-C-D-E
Morning Snack A-B-C-D-E
Lunch A-B-C-D-E
Afternoon Snack A-B-C-D-E
Dinner A-B-C-D-E
Evening Snack A-B-C-D-E

This Recipe Contains: Free foods

Kiss Chicken Marinade 1 - 6WBMO

KISS CHICKEN MARINADE 

1 cup white wine
 2 large garlic cloves
 2 large lemons
 1 lime


Recipe

Combine wine and minced garlic. Zest lemons and lime into bowl. Cut lemons and lime in several wedges. Squeeze juices into bowl. Put wedges in bowl. Stir. Use marinade immediately, marinating chicken in refrigerator for approximately 1 hour before cooking. Discard extra marinade after using.

Compatible with Body Type:
Breakfast A-B-C-D-E
Morning Snack A-B-C-D-E
Lunch A-B-C-D-E
Afternoon Snack A-B-C-D-E
Dinner A-B-C-D-E
Evening Snack A-B-C-D-E

This Recipe Contains: Free foods

Italian Dressing Marinade -6WBMO

ITALIAN DRESSING MARINADE

From member GiselaT: If you enjoy the flavor of Italian dressing, make your own. I make mine and marinate raw asparagus, then throw it in a basket on the grill -- very tasty. List of Ingredients 1 cup vinegar 3 tbsp finely chopped onion 3 garlic cloves, crushed 1 tbsp dry mustard 1 tbsp basil (fresh is best, but dry is fine also) 2 tbsp oregano 1 tsp pepper sugar substitute to taste Recipe Mix all ingredients and shake until well blended. Compatible with Body Type: Breakfast A-B-C-D-E Morning Snack A-B-C-D-E Lunch A-B-C-D-E Afternoon Snack A-B-C-D-E Dinner A-B-C-D-E Evening Snack A-B-C-D-E This Recipe Contains: Free foods

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Chicken Marinade 2 - 6WBMO

CHICKEN MARINADE 2

This is good for at least 5 chicken breasts List of Ingredients 1/2 c. balsamic vinegar 6 fresh basil leaves 1/4 c. fresh cilantro 1/4 c. fresh parsley (Italian kind) 1/8 tsp. black pepper 1 1/2 tsp. minced garlic 1/4 of an onion chopped no salt seasoning(mrs. dash) Recipe Mix in quisinart, then smother both sides of chicken breasts, set in fridge for at least one hour before cooking. Apple Sauce Salad Dressings For a salad dressing, I mix applesauce in with the vinegar and a bit of nutrasweet, any herb or spices are good. Also,I use just a tiny bit of low-salt soy sauce to make a Chinese Salad. The applesauce makes it a bit thicker (like the oil) & is pleasant to the taste buds!

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