Pan-Fried Haddock

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Here’s a quick, easy recipe. You can use any whitefish you like. My personal favorites are haddock & halibut, but I also love cod.

1 lb fillets
1 large egg
onion powder
garlic powder
salt & pepper to taste.

Whisk together egg and seasoning. You can of course add other seasons if you like. I prefer to taste the fish and enhance it than cover it up.

Have non stick fry pan on low heat, nice coating of olive or grapeseed oil.

Rinse the fillets and dry with paper towel. Dip into egg and coat thoroughly.

Pan fry till lightly browned on one side. Flip and brown other side. If your fillets are thin enough, they’ll be done by the time it’s browned.

In the picture is mashed cauliflower and asparagus. The sauce on the fish is the honey mustard sauce from an earlier post.

Chicken Nuggets – IP Style

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This is a fun little snack that I really enjoy.

1 packet chicken patty mix
1 green onion, chopped fine
1/2 tsp minced garlic (or garlic powder)

Mix it up with just enough water to make a thick paste. Let stand 5 min.

Drop in teaspoon sized blops in fry pan. Fry till browned, flip over, flatten and finish it up.

I like using a little of the sugar free sweet & sour, low carb bbq sauce or even the sugar free “honey” mustard for a little dipping.

Makes 4-6 nuggets, depending on how big your blops are.

Green eggs and ham and cheese omelet

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I DO like green eggs and ham!

This was kind of funny. I knew the flavor would be good, and it was, but if you have a problem eating green food, maybe this isn’t for you. It definitely reminded me more of a quiche than an omelet.

1 pkg IP plain omelet mix
1 cup raw spinach
1/2 cup raw mushroom pieces
pepper, onion powder, garlic powder to taste.

I put these ingredients in my small Ninja mixer and mixed it up.

Pour out on low-heat oiled fry pan.

I sprinkled 1 Tblsp real bacon bits on top.

Cover and cook 4 or so min. Flip over.

I tore up one piece of Go Veg vegetarian cheese slice and laid it over the top.

Cover and turn off heat for about 3 min.

Fold in half on plate and enjoy!

204 calories; 26 protein; 5 fat; 6 carbs; 2 fiber; 1 sugar = 4 net carbs.

End of Month 2

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Weigh-in this morning 257.8 That’s a 25lb loss so far!

Stuffed Mushroom Delight

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I love stuffed mushrooms, but they are TOTALLY not allowed on IP, because the best flavor is to use pork sausage, which is what? 500% fat?

So tonight I made a healthy variety and they turned out wonderfully.

Per mushroom cap it was: 85 cal. 10g protein, 4g fat, 2 carb, 1 fiber.
Each actual mushroom cap un-stuffed averaged 1oz. They were fairly large mushrooms.


16 large white mushrooms. Stems and some guts removed.
16 oz ground turkey – 93% fat free
1 large egg
1/2 cup minced green onion
1/4 c grated Parmesan cheese (optional, not IP approved)
1-2 Tblsp dried basil
1-2 Tblsp dried oregano
1 tsp black pepper
1/2 tsp sea salt
2 Tblsp garlic powder (or a clove minced fresh)
2 Tblsp onion powder
(The amounts of seasonings are a bit on the high side. I LOVE flavor, so I pile it in. Some people don’t like it this strong.)

Make about 1/4 cup (maybe slightly less) sized meatballs and stuff them into the mushroom caps, careful not to push too hard or the cap might break.

I sprinkle a little extra garlic powder on top before it goes in the oven.

Bake at 375 for almost 1/2 hr.

I put about a teaspoon of marinara sauce on each one, just to finish off the Italian flavoring and add a little moisture, because the turkey burger is verrry lean.

Served with roasted asparagus spears. (And baked potato for those in the house that can eat them)

Roasted Asparagus Spears:

1 lb asparagus. Remove bottom inch of spears to get rid of the chewy part.
Line a baking sheet with parchment paper. Spray with olive oil mister. Place asparagus in single layer on parchment. Spray with olive oil mister. Very lightly salt with sea salt. 375 degrees for 1/2 hour.

I actually cooked them on the top rack and the mushrooms on the bottom at the same time.

Ran out of low-carb ketchup & bbq sauce

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So, this morning I went to put some bbq sauce on my omelet (yes, I’m weird) only to discover (or remember) that I used it up on my pork loin the other night.

Then I was setting about to make a new batch, when I realized I didn’t have enough Heinz low-carb ketchup to use a whole cup. I live in Canada, and have to either order it from a Canadian supplier or make a run to the states and get it there.

I found a pretty good recipe on Linda’s Low Carb Menus & Recipes

I don’t use a lot of her recipes, because they’re more Atkins friendly than IP friendly (high fat, cheeses, etc that we can’t have) The ketchup is pretty good on its own, though I think the seasonings are a bit overwhelming, especially the allspice.

So, I’ll just leave the link to her ketchup recipe (it’s 7 cal/2 carb per Tblsp as opposed to Heinz, which is 5 cal/1 carb, but it’s WAY cheaper!)

Here’s an updated bbq sauce recipe that’s totally from scratch, mixing her recipe with the bbq recipe I posted earlier. It’s bubbling away on the stove now, making the whole house smell like a steakhouse! YUM!

Low-Carb BBQ sauce from total scratch

6 oz tomato paste
1 cup tomato sauce
½ cup water
¾ cup white vinegar
¾ cup Splenda
¼ cup brown sugar substitute (or extra Splenda)

Bring to a low boil over very low heat in saucepan.

1 tsp salt (or less)
1/8 tsp allspice
1/8 tsp ground cloves
¼ tsp cinnamon
1 tsp black pepper
2 tsp liquid smoke
½ tsp paprika (smoked is best)
1 Tblsp garlic powder
1 Tblsp onion powder
1 tsp chili powder
dash cayenne powder

Simmer on low for 20 min to blend flavors

Big 60 Calorie snack

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Salad has saved me on this diet!

I don’t always follow the vegetable rule (4 cups select, unlimited lettuce) I often eat more select veggies, because I throw them on my lettuce salad. I also eat field green mix as “lettuce” for unlimited, because the calories are the same as iceberg lettuce.

I made this salad today for my morning filler snack, and thought I’d share because first, it was prettier than normal, and secondly, when I entered it in the My Fitness Pal food log, I realized it’s only 60 calories.

So here it is:

3 cups field greens. (I often use romaine)
1/4 chopped sweet peppers (I like red, yellow or orange)
1 oz sliced Pepperoncini
2 oz grape tomatoes
one slice red onion, diced
For the dressing I make Good Seasons Italian mix without oil (vinegar and water) and then change up the flavor by adding different seasonings. This time I threw in extra garlic, a little Splenda and some Dijon mustard to make a sweet Dijon vinegarette.

Zucchini Chips

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After four batches of trial and error, I finally did it! I made the perfect zucchini chips.

The trick is to slice the zucchini VERY VERY thin. I don’t own a mandolin slicer (because I almost took off a finger and threw it out a few years ago) so using a good chef’s knife, I got about 1/8″ slices on the diagonal of a very large zucchini.

My first batch, the chips were about the size of nickles, and it didn’t feel like much of a treat. Second batch was too thick and never got crispy. Third batch I forgot in the oven and burned. Burnt zucchini really tastes bad, by the way.

This one was JUUUUSSSST right!


Find the largest zucchini you can. The one I got was about 12″ long and at least 2.5″ in diameter. Cut off the end at a diagonal and start slicing. VERY thin (or use use your mandolin if you dare) The thinner the crispier they will be. I used about 1/3 of the zucchini for a batch because they have to lay flat to cook, only what fits in the pan.

Layer the slices in a colander in the sink, sprinkling just a bit of sea salt on each layer. Leave sitting at least one hour. Mine was there for over 2 because I had to make and consume dinner before I got back to them. The salt will draw out a lot of moisture from them and help them get crispy.

After they’ve soaked in the salt for a while, rinse thoroughly! These do shrink in size, and so the taste of the salt will intensify. Rinse, rinse, rinse.

Then lay them out on papertowel and blot to dry as possible.

Preheat oven to 250 degrees.

I use a large jellyroll pan, and cover it with parchment paper. Parchment is very important because no matter how much oil you use, they will stick to metal pans.

I use an olive oil sprayer, and lightly coat the parchment paper. You can also use a pastry brush and brush the paper. Oil is very important.

Lay your zucchini slices out in a single layer, no overlapping. Spray their tops (or brush) with olive oil.

Season as you like. I do not add any extra salt because there’s still some left from the soak. I simply added a tiny bit (remember shrinkage and gets stronger flavor) of Mrs. Dash garlic and herb.

Put them in the oven. It will take anywhere from 45 min to 1.5 hrs to reach a pretty golden brown color. Check them often after 45 min. When they reach golden brown, shut off the oven and leave the pan inside for at least an hour. I shut off the oven at 10pm, so I left them in overnight. When the oven has cooled, you should have crispy (though slightly chewy like dried apples) zucchini chips.

IP Rotini tuna salad

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I really dislike the regular IP rotini, but I gave in and tried the new tomato/basil flavored. I like it!IP Rotini tuna salad

First, I boiled it in chicken broth rather than water so that it had even more flavor. I added the broth to a pot of soup I already had in the fridge when I was done cooking the noodles.

The salad is pretty simple.

The other day I made a “honey” dijon mustard for dipping chicken and spreading on fish.
This is what I used as the goop to hold the salad together. About 1/4 cup or so.
1/4 cup Dijon mustard
1/4 cup yellow mustard
1/4 cup splenda (or more to taste)
1/8 cup cider vinegar
1/8 cup Kraft fat free mayo (optional, just to add some creamy-ness)

In the salad is just

a can of chunk light tuna in water (drained)
IP rotini noodles
1/4 cup chopped celery
1/4 chopped sweet red pepper
two green onions chopped
Dijon honey mustard. Just enough to moisten and hold it all together.

It made enough salad for two small servings or one good sized lunch. I think it’s YUMMY! Next I think I will try turkey or chicken breast salad with them.

Stress Bloat Panic

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You know, when you have three days in a row of nice loss (almost 3 lbs in 3 days) and then go stagnant for a couple of days, that’s acceptable. But then to step on the scale day 4 after that big loss and you’re UP 3 lbs is just…disheartening.

I know it’s stress and, well, with stress I get a bit stopped up to say it nicely… I’ll drink my herbal tea and should be fine in a day or two, but I have got to say, seeing the scale UP just sends a streak of panic through me.

I run to my computer and get on My Fitness Pal to make sure the last two days were good days. I didn’t overeat, I didn’t eat anything bad…

Once the panic subsides, I realize it’s been a few days since I had a good movement. TMI? well, it’s common on this diet.

Last week was the week from hell, and even during that time the weight melted off. But it seems now that I’m slightly more relaxed and calm, everything tensed up.

Just a reminder not to panic over a little UP movement in the scale. It happens, and it’s NOT real weight gain. There’s something else causing it…

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