Dried Bean Chili

Dried Bean Chili (use dried beans cause it is cheaper)

1 cup of each: (about 8 oz dry)

drk red kidney
lt red Kidney
pinto
black bean

sort dry beans, mix togther in a big pot, cover with water, bring to boil for 2 minutes.
Allow beans to soak for 1 hour. Drain water



1 1/2 pounds ground beef
Brown ground beef, drain

Combine all ingredients in to bit pot.
Bring to boil.
Reduce heat to low.
Simmer on low for 4-5 hours.


3 stalks celery, diced
1 large onions, diced
2 large pepper (red, green, or yellow) Diced
2 cloves garlic, minced
1 (29 ounce) can tomato sauce
1 (28 ounce) can crushed tomatoes
1 (12 ounce) can fire roasted tomato

1 bay leaf
1 tablespoon ground cumin
1/4 cup chili powder
Dash of oregeno
1 teaspoon tumeric
2 teaspoons cayenne pepper
1 tablespoon white pepper


Add Mushrooms, or other diced veggies to suit your personal taste.

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.