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Ideal Protein Diet - Recipes

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Old 11-16-2009, 02:00 PM   #151
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Default Bean Sprout And Cucumber Salad

  • 2 c. fresh bean sprouts
  • 2 med. cucumbers
  • 1/4 c. soy sauce
  • 2 tbsp. vinegar
  • 1 tbsp. sesame oil
  • 1 tsp. sugar
  • 1/8 tsp. dry mustard
  • 1 tbsp. sesame seeds, toasted
Cook bean sprouts in boiling salted water for 2 minutes. Drain and chill.
Score unpeeled cucumbers by running the prongs of a fork down the side then cut into thin slices. Arrange cucumbers and sprouts on individual serving plates.

In a small screw-top jar combine soy sauce, vinegar, sesame oil, sugar and dry mustard. Cover and shake well.

Pour dressing on salad, and top with toasted sesame seeds.
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Old 11-16-2009, 02:05 PM   #152
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Default Oriental Bean Sprouts

  • 2 tbsp. peanut oil (sub olive oil if desired)
  • 3 stalks celery, sliced
  • 6 mushrooms, sliced
  • 1/2 c. chicken stock
  • 1 tbsp. soy sauce
  • 1 sm. onion, chopped
  • 1 tbsp. salt
  • 1 lb. bean sprouts
  • 1 tbsp. cornstarch with 1/4 c. water
Preheat pan and add oil; saute celery, onion, and mushrooms until onion is limp. Add chicken stock, soy sauce, and seasonings. Bring to a boil and add bean sprouts. Stir fry a few seconds, then cover and let simmer about 5 seconds. Thicken with cornstarch mixed with cold water, adding a little at a time until it is thick enough to hold vegetables together.
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Old 11-16-2009, 02:06 PM   #153
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Default Bean Sprouts (korean)

  • 1 lb. fresh bean sprouts
  • 1 tbsp. soy sauce
  • 1 tbsp. sesame oil
  • 1 green onion, chopped
  • 1 clove garlic, crushed
  • Dash pepper
Wash bean sprouts. Steam for 3 minutes. Cool. For dressing, combine remaining ingredients and pour over sprouts. Stir and refrigerate.
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Old 11-16-2009, 02:10 PM   #154
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Default Stir-Fried Bean Sprouts

Ingredients:
  • 1 cup (about 2 ounces) mung bean sprouts
  • 1 tablespoon soy sauce
  • 1/2 teaspoon stevia/splenda
  • salt to taste
  • 1 tablespoon vegetable oil for stir-frying
  • few drops of Sesame oil
Preparation:
Wash and drain the bean sprouts, trimming the ends if desired.

Add oil to a heated wok or heavy skillet. When oil is ready, add the bean sprouts and stir-fry briefly. Add the soy sauce, stevia and salt. Stir-fry another few seconds and add the sesame oil. Serve hot.
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Old 11-16-2009, 02:17 PM   #155
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Default Sprouted Lentil Tabouli

  • 3 C green lentil sprouts
  • 1 bunch scallions, chopped
  • 1 bunch parsley, rough chopped
  • 1/2 head celery, finely chopped
  • 2 cucumbers, finely chopped
  • 3 tomatoes, finely chopped
Mix all ingredients in a large bowl. Toss with sea salt, pepper, fresh lemon juice and olive oil to taste.
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Old 11-16-2009, 02:22 PM   #156
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Default Apio (Sephardic Sweet-Sour Celery)

  • 2 c Water
  • Juice of 2 or 3 lemons
  • 1/4 c Vegetable or olive oil
  • 1 tb stevia
  • 1 ts Salt or to taste
  • 2 bn Celery; leaves removed, stalks cut into 1 1/2 inch long pieces
Combine water, lemon juice, oil, stevia and salt in large saucepan. Bring to boil over high heat. Add celery. Cover and simmer until tender, about 20 minutes. Serve warm as side dish or at room temperature, or chilled as appetizer. Makes 6 to 8 servings.
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Old 11-16-2009, 02:28 PM   #157
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Default Celery Sukiyaki

  • 1 1/2 lb Flank steak
  • 3 tb Salad oil
  • 3 c Celery, sliced diagonally
  • 2 sm Onions, sliced, separated Into rings
  • 1 Beef bouillon cube
  • 3/4 c Boiling water
  • 1 c Water chestnuts, sliced
  • 5 tb Soy sauce
  • 1 1/2 ts Ground ginger
  • 1/2 ts Ground black pepper
Cut steak into thin diagonal slices. (For easier slicing, partially freeze first.) In large skillet, heat 2 tb oil. Add steak strips, a few at a time. Brown on both sides. Remove and set aside. Add celery and onion to skillet. Saute for 3 minutes in 1 tb oil. Dissolve bouillon cube in water. Add to skillet along with water chestnuts, soy sauce, ginger and black pepper. Stir well. Add browned steak; spoon juice over steak. Cover and simmer 10 minutes or until steak and vegetables are fork tender. Serve over rice.
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Old 11-16-2009, 02:56 PM   #158
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Default Spicy Kohlrabi

Ingredients
  • 4-5 medium kohlrabi, with greens, washed, about 2 lbs. (1 kg)
  • 3 tablespoons vegetable oil
  • 4 bay leaves
  • 1 teaspoon finely chopped garlic
  • 2 serrano peppers, finely chopped (optional)
  • 1/2 teaspoon crushed carom seeds
  • 1 tablespoon ground coriander
  • 1/2 teaspoon cracked black peppercorns, to taste
  • 1/2 teaspoon turmeric
  • 1 1/2-2 cups water
  • 2 tablespoons fresh lemon juice
  • 1/2 teaspoon garam masala (to garnish)
Directions
1 Peel, dice kohlrabi into 1/2 inch (1 cm) pieces. Shred/mince greens.
2 Heat oil over medium high. Add bay leaves, sauté 15 - 20 seconds, remove.
3 Stir in garlic, peppers, carom seeds, coriander, peppercorns, turmeric. Add greens.
4 Cook, stirring occasionally, 5-7 minutes. Add diced kohlrabi, stir occasionally, 2-3 minutes. Add water. Bring to a boil over high heat.
5 Cover, boil about 5 minutes. Reduce heat, simmer, stirring occasionally, until tender, 35-40 minutes. Uncover.
6 Add lemon juice, cook until most liquid evaporates and dish is almost dry, about 5 minutes. Transfer to serving dish. Garnish with Garam Masala.
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Old 11-16-2009, 03:01 PM   #159
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Default Kohlrabi Slaw

Ingredients
  • 2 small kohlrabi
  • 1 cup radish
  • 1 tablespoon white wine vinegar
  • 1 teaspoon sugar
  • 2 tablespoons fresh parsley, chopped
  • 2 tablespoons olive oil
Directions
1 Peel two small kohlrabi.
2 Shred the kohlrabi and radishes. You may use a food processor for this. I hand grate using a cheese grater.
3 Mix 1 Tablespoon vinegar, 1 teaspoon sugar, and 2 tablespoons fresh chopped parsley in a glass bowl. Whisk in 2 Tablespoons olive oil.
4 Add shredded veggies and toss.
5 Chill for 30 minutes or more.
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Old 11-16-2009, 03:12 PM   #160
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Default Whole Soya Bean Recipe

Ingredients:

• 500 gm Soya bean chunks
• 2 Onions ( finely chopped)
• 2 tsp Ginger-garlic paste
• 4 stalks Curry leaves
• 1 tsp Chilly powder
• 2 tsp Coriander powder
• 1/2 tsp Pepper powder
• 1/2 tsp Garam masala
• 1/2 tsp Turmeric powder
• Salt to taste
• 1/2 tsp Mustard seeds
• 1/2 tsp Cumin seeds
• 2 tbsp Vegetable oil
• 1/4 cup Water


How to make Whole Soya Bean:
• Soak the Soya bean chunks in water for 15 min.
• Squeeze out the water and keep aside.
• Heat 2 tbsp vegetable oil in a pressure cooker.
• Put mustard seeds and cumin seeds in the oil and let them splutter.
• Add onions and sauté, till they turn pink.
• Add the ginger-garlic paste and fry, till the onions turn light brown.
• Add curry leaves and sauté for a while.
• Add turmeric powder, chilly powder, coriander powder, pepper powder, garam masala and salt. Stir.
• Once the raw smell goes, add 1/4 cup water and allow it to boil.
• When water starts to boil, add the soya bean chunks and mix well.
• Pressure cook it, upto 3 - 4 whistles.
• Whole Soya Bean is ready.
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Old 11-16-2009, 03:23 PM   #161
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Default Easy Baked Cod

Classic Baked Cod With Lemon
4 cod filets (6 to 8 ounces)
1 whole lemon
4 tablespoon extra virgin olive oil
pinch of sea salt or kosher salt
pinch of ground black pepper
pinch of paprika for color

Preheat an oven to 375 degrees. Rub one tablespoon of olive oil in a 2 inch shallow glass baking dish. Slice the lemon in half and slice one half of the lemon into quarters and reserve for plate garnish. Take the other half of the lemon and cut into slices. Place the cod, scrod or haddock filets in the baking dish and drizzle with olive oil. Top the fish filets with one slice of lemon and season with salt, pepper and paprika. Bake for 15 minutes *or until the fish reaches an internal temperature of 145 degrees.
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Old 11-16-2009, 03:25 PM   #162
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Default talian Style Baked Cod

Ingredients:

2 pounds of cod fillets, thawed
1 small onion, diced
2 tablespoons of olive oil
1 clove of minced garlic
2 cans of tomato sauce (15 ½ ounces)
1 bay leaf
½ teaspoon basil
Salt and pepper, to taste
Preparation Instructions

Heat the olive oil in a sauce pan over medium heat. Once the oil is hot, place the onion in the pot and stir fry until tender. Add everything except for the fish to the pot, stirring to combine. Reduce heat, cover, and simmer for 30 minutes. While sauce is simmering, preheat the oven to 350 degrees. Place the fish fillets in an 8 ½ X 11 baking dish in a single layer. Gently pour the sauce over the fish. Bake in the preheated oven for 35 – 40 minutes
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Old 11-16-2009, 03:26 PM   #163
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Default Lemon Pepper Baked Cod

Ingredients

1 pound of cod fillets, thawed
2 tablespoons of olive oil
1 lemon
Salt and black pepper, to taste
Cooking Instructions
Preheat the oven to 350 degrees. Lightly brush the bottom of an 8 ½ X 11 baking dish with olive oil. Place the cod fillets in a single layer in the baking dish. Cut the lemon into quarters and squeeze the fresh lemon juice over all of the fish fillets. Sprinkle with salt and black pepper. Bake for 35 – 40 minutes or until fish flakes easily with a fork.
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Old 11-16-2009, 03:38 PM   #164
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Default Provencal Code Fillets

  • 4 4-ounce fresh or frozen skinless cod, catfish, pollock, or tilapia fish fillets, 1/2- to 1-inch thick
  • 1 tablespoon olive oil
  • 1 medium onion, thinly sliced
  • 2 cloves garlic, minced
  • 1 14-1/2-ounce can whole tomatoes, drained and chopped
  • 2 teaspoons snipped fresh thyme or 1/2 teaspoon dried thyme, crushed
  • 8 oil-cured Greek olives, pitted and halved, or 8 pitted ripe olives, halved
  • 1 teaspoon capers, drained
  • Fresh thyme sprigs (optional)
Directions
1. Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Set aside. For sauce: In a small saucepan, heat oil over medium heat. Add onion and garlic; cook about 5 minutes or until tender, stirring occasionally. Add tomatoes, the snipped or dried thyme, olives, and capers. Heat to boiling; reduce heat to medium. Simmer, uncovered, about 10 minutes or until most of the liquid has evaporated.

2. Meanwhile, preheat broiler. Measure thickness of fish. Place fish on the greased unheated rack of a broiler pan, tucking under any thin edges. Broil 3 to 4 inches from heat for 4 to 6 minutes per 1/2-inch thickness of fish or until fish flakes easily when tested with a fork, turning fish once if fillets are 1 inch thick. Serve with sauce. If desired, garnish with fresh thyme sprigs.
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Old 11-16-2009, 03:40 PM   #165
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Default Cajun Broiled Cod Or Sole

1 lb. white fish fillets (sole or cod)
2 tsp. olive oil
1 to 2 tsp. cajun/creole seasoning

Rinse fish and pat dry, cut into serving size pieces. Place on rack of broiler pan. Brush surface of fish with oil, and sprinkle evenly with seasoning. Broil 4 inches from heat for 3 to 5 minutes or until fish flakes easily with fork.
Makes 3 to 4 servings - tip. Look for seasoning in seafood or international section.
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