283671 Mon Mar 06 18:39:46 -0800 2006 17 31 Home Cooking 0 1514728 I know ppl ask for tips all the time, but it's really hard to find them all here, and i'd like them all in one place. I need more ideas, need to tone up for several big events coming up in the next few months, and I refuse to have fat free cottage cheese with fruit all the time. I prefer salty over sweet and like big, juicy flavor. here's what i like so far: -quick seared lean beef thinly sliced on romaine or mixed greens with a white wine vinaigrette. -roast chicken, either zuni or two lemons. no extra oil. -egg white scrambles with veggies and good curry powder. -different chinese greens (pea shoots, hollow hearted veg, etc), quick sauteed on very very high heat with olive oil, garlic and a drizzle of soy. personal trainer says no complex carbs after noon for now so all my dinners will have to be complex carb free (as much as possible anyway). tia! Mon Mar 06 18:39:46 -0800 2006 0 lapetite 1 1514740 Various idea for vegetables: Use a veggie peeler or madoline to cut carrots or zucchini into long strips. Steam them until tender and top with sauce. They work like pasta, but no complex carbs. Drizzle brussel srouts with a tad bit of olive oil, and sprinkle with *alot of salt, roast at 425 for 45 minutes. They are salty and surprisingly french fry like. Marinate steamed veggies (eg. broccoli) in a mixture of soy, lime juice, cilantro and a little toasted sesame oil (so little goes so far, you need less than a teaspoon). Same goes for quick stir fries. At Whole Foods they have "shiratake." They are noodles made of tofu and a thickening agent. One package (a fair portion) only has 30 calories and you think you are eating pasta. Protein thoughts: Cook "en papillote". Chicken breast or a piece of fish wrap up in either parchment or foil with tons of aromatics, seasonings and a little liquid. Super moist, flavorful, no added fat. Fritattas using eggs whites and one whole egg. Shellfish cooked rare. Rare scallops and shrimp have such a buttery texture and full flavor without all the fat. Mon Mar 06 19:36:45 -0800 2006 1514728 0 Aaron 2 1514746 PS Carrots are relatively high in sugar compared to most vegetables. That's why they are used in cooking so much. Would simple carbs be OK when complex carbs are NOT? Mon Mar 06 19:57:08 -0800 2006 1514740 0 Karl S 3 1514750 oddly, i'm allowed to have basically all fruits and veggies (except beans i think) at dinner. thanks so much for the suggestions so far! Mon Mar 06 20:30:32 -0800 2006 1514746 0 thejulia 3 1514757 Listen to Karl, root vegetables as well as lots of fruits harbor lots of sugar. They may look innocent but can really sabotage a weight loss program. They can make it harder to lose weight and because of the sugar content make you hungrier. The glycemic index is important. I have taken to buyng 1 potato a month, maybe 2 carrots, watch onions again sugar is a problem, think of how well they caramelize. Leafy dark greens, celery, peppers,pea pods, vegetables that grow above ground and are not potential seeds storing a lot of energy for new plants are good choices. Mon Mar 06 20:53:02 -0800 2006 1514746 0 Candy 4 1514767 Yes, and I would remind one & all that a personal trainer is not a dietitian, and neither is a "nutritionist" (which can mean anything) a dietitian. If you really want to know what's what, pay for an hour with a Registered Dietitian (with a college degree and state certification). If you have dietary issues, it will be the best money you ever spent. Mon Mar 06 22:16:02 -0800 2006 1514757 0 N Tocus 5 1514774 Great advice. The last two consultations with a Registered Dietitian cost $25/hour and was fully covered by my insurance as it was prescribed by a physician. Mon Mar 06 23:05:35 -0800 2006 1514767 0 jlawrence01 6 1514789 Yes yes yes. Having been trained in school and competing with all of the RD's, RN's and Pre Med's for grades in Home Ec Ed I know the difference. Anyone with a theory (as I have mentioned many times on this board)can call themselves a nutritionist, at this time there is no degree in this, so consult a true pro. Yes they can all have their own axe to grind but they do have some real background and training. Find a real pro and follow their advice. Tue Mar 07 02:32:40 -0800 2006 1514774 0 Candy 4 1514775 OK...root vegetables are not all created equal. Carrots, turnips, and parsnips are not replete with complex carbs. While they are higher in calories than other vegetables due to their sugar content, they are filled with fiber and are therefore very filling (alot of bang for you buck, or in this case calorie). Potatos and sweet potatos are very caloric and full of complex carbs...wouldn't work on this specific diet. Mon Mar 06 23:27:08 -0800 2006 1514757 0 Aaron 4 1514813 FYI - the glycemic index is still contested as a method for weight-loss and even for controlling diabetes. That said, it's always good to reduce processed foods and increase "real," whole foods. Tue Mar 07 09:47:15 -0800 2006 1514757 0 piccola 2 1515063 I love shiratake. They smell a little funky before you rinse them, but I think the texture and flavor is the closest approximation to regular pasta that I've had... and a whole package is only 40 cals! I have them 2x a week for dinner, either with homemade marinara, or mixed in with stir fried veggies. Wed Mar 08 14:12:30 -0800 2006 1514740 0 TofuNewbie 1 1514747 Well, soups are your friend. Make good homemade beef and chicken broths, if you can. Swanson's Organic low-salt chicken broth is quite good in a pinch. To these you can add all sorts of ingredients, especially greens like cabbage, kale, chicory, and the like. Sadly, you'd have to omit beans given your diet. You could add egg (in a drizzle or whole), as well as shredded (NEVER diced, unless you want rubber) chicken, or a few pieces of highly flavored sausage. You can get a lot of bang for the buck. I am assuming tomatoes are off the list for dinner, due to their sugar content (they are, after all, a fruit). If not, add those. Also consider using tomato sauces without pasta: you can use braised thinkly shredded cabbage instead. You can also poach eggs in the sauce, a traditional home recipe in southern Italy. Mon Mar 06 20:03:50 -0800 2006 1514728 0 Karl S 1 1514748 I know low carb is the thing these days, but I have had a lot of success using the "culinary institute of america" edited weight watchers cook book when trying to watch what I eat. most dishes focus on lower fat/lower carb/lean protein ideas. so I would think a lot of the recipes would be adaptable to your diet. good luck! I feel your pain! megan Mon Mar 06 20:04:01 -0800 2006 1514728 0 withalonge 1 1514765 "I prefer salty over sweet and like big, juicy flavor." Yakitori: Japanese style, teriyaki flavored, chicken on a stick. I make several servings at a time, and eat as "left-overs". Boneless chicken thighs, cut into ~1-2" pieces, marinated in teriyaki: (my current is Veri Veri Teriyaki). I have marinated for (from) 4-16 hours. Green Onion, cut into ~1.5" pieces. Soak bamboo skewers. Thread chicken pieces, alternating with green onions. Cook over hot charcoal; covered (Weber Charcoal Kettle, Gas Weber works too) , for ~7-10 minutes a side. Hot pan on the stove works too, don't use skewers; pan fry, but the teriyaki (sugar) may burn on your pan. Serve with steamed/raw veggies: asparagus, broccoli, green beans, bell pepper, califlower, baby bok choi, carrots, dressed with 1/2 t oyster sauce, 1 cube of frozen chicken stock per serving, probably 2/3 oz. A bite of teriyaki chicken helps a fork ful of complex carbs go down. Mon Mar 06 21:57:38 -0800 2006 1514728 0 Alan408 2 1515111 did you know you can make your own teriyaki with brown sugar and soy sauce? not exactly low carb, though. Wed Mar 08 19:14:41 -0800 2006 1514765 0 withalonge 3 1515158 Not low carb- for sure- but good. I also like to add some fresh ginger, garlic and lemon juice. WE use it for London Broil marinade. Great on the grill. I have to keep my sugar intake down, so I have made it with sugar free maple syrup, believe it or not! Not as good as pwith sugar, but it does allow me to enjoy teryaki meats on the grill. Thu Mar 09 08:57:33 -0800 2006 1515111 0 macca 4 1515197 sugar free maple syrup? interesting. I just might have to try that. I would think esp w/ the ginger/garlic, the sweetness/maple would be quite tasty. thanks for the tip! Thu Mar 09 12:22:22 -0800 2006 1515158 0 withalonge 5 1515240 I was surprised, too. My doctor put me on a low glycemic diet, and suggested I take a look at the South Beach cookbook. My family loves London Broil on the grill, so I tried it. Not bad. As a matter of fact, two summers ago at a familyl reunion in the Outer Banks ( another one coming up this summer), I was the chief cook for the week. There were 28 of us in the house, and one night I was grilling London Broil. I used the recipe, and everyone was happy. Did not tell them the secret until after dinner.:} Thu Mar 09 14:49:16 -0800 2006 1515197 0 macca