Berry Good!

One of the questions I see the most on the P10 Facebook page is “where can I get recipes?”

I find my inspiration by looking for low-carb or vegetarian recipes and modifying them for the P10 program.  I also used to be a member of “Eight-way Atchers-Way” and I have a lot of recipes from that time that can also be used as P10 recipes, once properly modified.

I will also strive to make sure that any recipe I post is a recipe that I have previously tried.
I have two HUGE three ring binders at home filled with my recipe collections. 

This is a lovely, easy dessert and definitely one you can make for everyone. 
And this recipe would work just fine for any berry you wish to use - blackberries, blueberries, raspberries, etc. 

Strawberries and Sweet Cream

makes 5 servings

16 oz. strawberries, washed and cut

4 oz. full fat sour cream or Greek yogurt

2 packets of truvia, stevia
    or 2 teaspoons of agave

Combine sour cream and about HALF of the sweetener.  Taste and see if that’s how you like it or if you want to add a little more sweetener.  It’s always easier to add than subtract when it comes to flavor.

Put five strawberries in each glass and drizzle each with 2 tablespoons of cream sauce.

Simple, yet elegant  - serve this in a champagne or martini glass with a mint leaf for extra ‘ooomph’

Each serving is 1 serving of fruit and about a 1/2 serving of fat and/or dairy.



Mashed Cauliflower

If you haven’t tried this, I think you’ll really like it, and to be honest, my family can’t even tell the difference between this and mashed potatoes.  If you’re used to making mashed potatoes, this recipe is basically the same thing – if you’d rather use milk/butter or sour cream or mashed garlic whatever you prefer to make these – then just add what you’d like until you get the texture and flavor you want. 

Makes about 4 servings.

Mashed Cauliflower

One head cauliflower, chopped

1/2 cup grated parmesan cheese

1/4 cup butter

2-4 oz cream cheese

Salt and pepper to taste

In large saucepan, add cauliflower and just cover with water, boil covered, about 10-15 minutes, until tender.  Drain thoroughly.  Mash cauliflower with hand masher.

Add the cheese and butter and mix until well combined.

If you prefer them nice and smooth, mix with a food processor or an immersion blender.

PS: on P10, we are supposed to stay away from vinegar – but this is a great accompaniment for others at the table who might enjoy it.

Balsamic Reduction:

Place 1/2 cup balsamic vinegar in saucepan, turn on medium heat. Reduce until slightly thick.  Drizzle 1-2 teaspoons over each serving of cauliflower.

1/2 cup serving = 1 veggie and maybe about 1/2 a dairy serving

Don't knock it...'til you've tried it

On P10 I bet you're trying a lot of new things.  I like to think I'm a creative person but sometimes, I have a little trouble 'thinking outside the box'.

So, I'll share some things I've tried - and maybe you'll say 'well duh' or maybe you'll say 'hhhmmmm' and then I invite you to share something too - because we can all help each other.  I have a friend at work (Hi K) that is really good with this sort of thing.  I'll tell her A-B-C and she'll say 'what about D?' and D is the best idea of all. 

Still with me?  Let's get started:

I keep a P10 daily journal - I like to write down the hours I slept, how well I slept and how I felt when I woke up.  I write down exercise and I also write down the times I ate and what I ate and track the veg/fruit, protein, fat, dairy and whole grains.   So maybe a bit overboard, but when I can't think of what to eat, I can remind myself of what I've had before that worked.  And if I'm having trouble, I can check and see what it was that might be throwing me off.
Others might like to use a fitness app or tracker for this sort of thing, but it's a good idea no matter how you do it.

Nori - you know, the dried seaweed wrap used to make sushi rolls?  I buy the Yatta! brand Sushi Nori roasted seaweed and it's crispy and a little salty and I love to use it to wrap things up so I don't miss sandwiches so much.  I use them to make egg and bean burritos, or wrap up salad or sandwich fixings, or even wrapping it around strawberries and cream cheese for a sweet and salty treat.

Lettuce wraps- same story, different ingredient.  Find the lettuce leaves that you think would work best for you and wrap away.  Most restaurants will wrap your sandwich or burger in lettuce instead of a bun if you ask them to.   You can still enjoy tacos but without the tortilla.

Salads - well, duh, we are all getting to be very familiar with salads...but do you always do the same old thing or get stuck in a rut?  Here are some ideas for a change of pace:  chopped veggies sauteed in butter; heat up the shrimp, chicken, salmon or other protein before adding it;  goat cheese, avocados, apples, strawberries, black beans, sashimi, pine nuts or sunflower seeds.  How about a new dressing?  Try using salsa, tahini mixed with lemon and water, or lemon and olive oil.  Throw a dollop of warmed coconut oil on your salad and mix it in.

Exploration- head on out to the Farmer's Markets, the health food/natural stores and take some time to explore and see what floats your boat.  Try new things like kefir, almond milk, coconut oil, Rawtella (yes you heard me right, it's organic Nutella and it ROCKS!)
See what new things you can find on the menus now that you're looking for something healthy to eat.  BE CAREFUL about veggie and turkey burgers unless you know how they're made - sometimes they contain ingredients that are not good for anyone on P10.  (The Counter's veggie burger patty is natural and delicious - I recommend it!)

Exercise - even if it's not something you've ever liked to do, find what works for you and stick to it.  If you find that in your ummmm...more mature years that the cardio/jazzercise stuff you liked when you were younger just annoys you, try yoga or pilates or just plain old walking.  You could even walk in place - and yes, they have DVDs for that - Leslie Sansone's series 'START! Walking at Home' is great for when you have limited time or space to work out on.  I dusted off my treadmill and starting watching rented DVDs like The Big Bang Theory while I walk and then I'm done before I know it, and enjoying it too.

Anyway, enough about me - what about YOU?  Please comment below and share what rings your bell or something you've found that makes your P10 journey fun for you - and that way, we can all benefit from sharing ideas.  Thanks everyone!

No Noodle Vegetable Lasagna

Lasagna is my all-time favorite.  My mom makes the best lasagna on the planet. 
However, I was intrigued when she showed me this recipe that was shared
by Dr. Oz and meant for Weight Watchers followers.
I have altered the recipe for P10. This lasagna would be good for all stages of the P10 Diet.

Print the recipe:  No Noodle Vegetable Lasagna

 
No Noodle Vegetable Lasagna - makes 12 servings

Extra virgin olive oil

1 medium eggplant, trimmed, sliced into 1/4-in thick round slices

2 large uncooked zucchini, trimmed, sliced into 1/4-in thick round slices

1 large egg, beaten

3/4 pound (12 oz) whole milk ricotta cheese

1/4 cup basil, fresh, cut into thin strips (or sub dried basil, about 2 tsps)

1/2 cup grated Parmesan cheese

4 cups store-bought marinara sauce, as natural as you can get

1/2 pound shredded or sliced whole milk mozzarella cheese

To roast vegetables, preheat oven to 400°F.   Lightly coat two baking sheets with olive oil. Place eggplant on one prepared baking sheet and place zucchini on other prepared baking sheet; very lightly coat vegetables with olive oil.   Roast 8 minutes; turn over vegetables and roast for 7 to 10 minutes more (total roasting time should not exceed 20 minutes or the vegetables will get too mushy); remove from oven and set aside.
(If the veggies are too oily, then pat with paper towels to get rid of extra oil or you'll get oily lasagna - don't ask me how I know that!)

Meanwhile, in a medium bowl, combine egg, ricotta cheese, basil and 1/4 cup Parmesan cheese; set aside.

When vegetables are done, reduce oven temperature to 350°F. 

To assemble lasagna, coat bottom and sides of a 13 X 9-inch baking dish with olive oil. Spread a thin layer of sauce (about 1/4 to 1/3 cup) on bottom of pan.  Layer eggplant over sauce (use all the slices, even if you have to overlap them).  Cover eggplant with half of marinara sauce and then spread half of ricotta mixture on top; sprinkle with half of mozzarella cheese.

Next, layer all of the zucchini and cover zucchini with remaining marinara sauce; spread with remaining ricotta mixture and then sprinkle with remaining Parmesan cheese.

Bake until the bottom starts to bubble, about 35 to 40 minutes. Remove lasagna from oven and allow it to rest for about 15 to 20 minutes before slicing into 12 pieces.

Yields 1 piece per serving.

I guestimate one serving to equal about 2 veggie servings, 1 fat serving and 1 dairy serving.