The Diet summarized

Here is a link that does a good job at summarizing the diet.

http://www.sublimeoblivion.com/2011/02/14/the-four-week-body-guide/

Snack? Crunchy? Dip? Try this

I was looking for a snack that is more or less "game friendly".

It seems that red/yellow/green bell peppers go great with hummus. Clean/cut the peppers in to strips. Dip in hummus. Crunch, yum. 2TBSP = 70 calories. Not too bad. Seems 4HB friendly.

Some more daring folks have tried zucchini , carrots, onions, and celery.

Recipe: Garlic-Roasted Cauliflower

from "Barefoot Contessa - How Easy is That?"


Serves 6


Ingredients:

1 whole head of garlic, cloves separated but not peeled
1 large or 2 small heads of cauliflower, trimmed and cut into large florets
4 1/2 tbsp good olive oil, divided
kosher salt and freshly ground black pepper
1/4 c minced fresh parsley
3 tbsp pine nuts, toasted
2 tbsp freshly squeezed lemon juice


Directions:

1. Preheat the oven to 450 degrees.
2. Bring small pot of water to a boil and add the garlic cloves. Boil for 15 seconds. Drain, peel and cut off any brown parts. Cut the largest cloves in half lengthwise.
3. On a sheet pan, toss the cauliflower with the garlic, 3 tbsp of the olive oil, 2 tsp of salt and 1 tsp pepper. Spread the mixture out in a single layer and roast for 20-25 minutes, tossing twice, until the cauliflower is tender and the garlic is lightly browned.
4. Scrape the cauliflower into a large bowl with the garlic and pan juices. Add the remaining 1 1/2 tbsp olive oil, the parsley, pine nuts and lemon juice. Sprinkle with another 1/2 tsp salt, toss well and serve hot or warm.

Corn - not allowed

I was in a discussion about corn as related to the 4HB / Slow Carb diet. It seem that corn is not allowed on the diet. I was looking over the recipes I had submitted and found that I had been using/recommending corn. The consensus seems to be that if there is a small amount of corn like there is in most mixed veggie recipes, then you are probably okay. Full cans of corn should probably be avoided. Corn is a grain even if we normally eat is as a veggie. (Remember that a tomato is a fruit but is okay to eat on this diet).

Kim Chi Time!!

Follow Dr. Ben Kim's recipe http://drbenkim.com/how-make-kim-chi.htm

Tuna Simplicity

Mix Tuna and salsa to taste.

Sprinkle with Garlic Powder and Dill weed

If you have made a Easy Veggie Mix (see previous posts), add it in for additional flavor.

Another Easy Veggie Mix

Here is a concoction that John created.

It is surprisingly similar to what Sara created as a mix-in.

Easy Veggie Mix

1 can or 15 oz frozen for each of the following:

mixed veggies (preferably w/o corn)

black beans

any other bean you like (red beans for example)

Also, lentils are a good add

add 2-3 generous scooops of minced garlic (found in jars in most supermarkets , not in olive oil)

add 1 Tablespoon of olive oil

Salt and black/white pepper to taste.

use a a mix-in for any protien (beef, tuna, chicken, pork)

Basic Bean Mix for Breakfast and Lunch

This first entry is from Sara

In the 4HrBody he talks about using the same meals on a repeatable basis. Eggs are my protein of choice but without toast, they lose some of their mouth appeal. So his suggestion of using beans was worth a try for me.

Here's what I came up with.

This is enough for 5 breakfasts and 5 lunches for me for work.

I also took his suggestion of using canned beans versus dried and soaking them. My success with dried beans has been spotty unless I use my pressure cooker. Whole Foods is currently having a sale on Organic Beans for $1 per can for each of it's varieties.

I use 1 can of each variety along with an additional can of spicy black beans to get things moving.

Each can has 15 ounces of product according to the labels.

If you use 1 can each of black, red kidney, chick peas, small whites, cannellini, roman and the spicy black, you technically have 105 ounces or 6.5625 lbs of beans. Rinse each of the contents of the cans so you don't have anything else from the can but the beans themselves.

Add one large sweet or yellow onion diced about the size of the beans.

Add 3/4 cup fresh or frozen corn. (I use frozen as it is available year round and is flash frozen so it retains it freshness.)

I add 1 tablespoon of garlic powder, 1 tsp of red pepper flakes, freshly ground pepper (about 1 tsp) and 1 tablespoon of sea salt.

Add 1/2 cup of fresh salsa. You can use store bought if you want but it is cheaper to make it. That will be a different recipe.

Add several shakes of your favorite hot sauce and stir everything all up.

At this point it is more than edible and very tasty.

However you can tailor it further if you want by cooking it.

To be more efficient, divide the mixture into 4 to 5 ounce servings. With 105 ounces you have at least 18 servings. Depending upon your family size, this can go a very long way towards feeding everyone at a very reasonable cost.

Beans: 6 cans @ $1.00 per can + 1 can @ $1.29 = $1.29 $7.29
Onion: 1 $1.00 +/-
Corn: 1lb @ $4.99 per pound / 4 servings = $1.25 per servings.
Salsa: 16 ounces @ $6.99 per pound / 4 servings = $1.75 per serving

So for $11.29 for the whole deal at 18 servings that equals $.63 per serving.

For the breakfast, heat one serving and add 3 poached eggs to the mixture.

For lunch, heat one serving and add 2 poached eggs to the mixture. You can add some cottage cheese to this as a separate side if you want or you can do that for breakfast. You can add a tablespoon of quac and sour cream to this and even a little bit of grated cheddar cheese for variety.

You can do the same for breakfast and if you add some grass fed beef steak (skirt or flank) you have a fajita bowl salad. Add some chopped romaine and fresh tomatoes if you like. You can add some hot sauce or taco sauce. Be creative.

If you have 'bean' issues, take beano before eating. It worked for me. I was worried about 'gas' at work.

So you can see this basic bean mixture has many basic uses in this 4hrjourney.