Making the Cut (10 page)

THE “F” GROCERY LIST

Apart from what you’ll need for the “F” recipes, here is a list of groceries you fast oxidizers should stick to while you’re
Making the Cut.

BEVERAGES

Distilled water

EAS AdvantEdge low-carb shakes

Flavored water (Le Nature’s is the brand: strawberry-kiwi, mango-peach)

CONDIMENTS AND SPICES

Balsamic vinegar

Butter

Carb Options barbecue sauce

Carb Options ketchup

Carb Options tomato pasta sauce

Carbwell ranch or blue cheese salad dressing

Extra-virgin olive oil

French’s honey mustard

Ground cinnamon

Low-fat mayo

Mrs. Dash (variety of flavors)

Pam (olive and canola flavors)

Smucker’s sugar-free jams

Splenda (granulated and baking types)

DAIRY

Brie cheese

Carb Conscious low-fat milk

Cheddar cheese

Dannon Carb Control low-carb low-fat yogurt (all flavors available)

Eggs

Feta cheese

Gouda cheese

Knudsen cottage cheese

Knudsen sour cream

Milk

Philadelphia cream cheese

String cheese

FRUITS AND VEGETABLES

Artichokes

Asparagus

Broccoli

Carrots

Cauliflower

Celery

Cucumbers

Eggplant

Garlic

Green beans

Lettuces (except iceberg)

Mushrooms (portobello, shiitake, button)

Onions

Peppers (bell, red, yellow)

Pickles

Spinach

Tomatoes (all types)

Zucchini

GRAINS, NUTS, AND LEGUMES

Almonds, walnuts, cashews, pistachios, peanuts, macadamias, raw (not roasted or salted)

Black beans, low-sodium

Hummus

Peanut butter, fresh-ground or natural

Tortillas, La Tortilla Factory low-carb, small size (50 calories per tortilla)

Whole-grain bread (preferably low-sodium; Ezekiel is a good brand)

MEAT

Deli meats: low-sodium ham, low-sodium turkey, low-sodium roast beef

Duck

Ground beef

Ground turkey

Lamb

Low-sodium canned tuna

Nitrate-free Canadian bacon

Organ meats (pâté, liver)

Pork chops

Salmon fillets

Shellfish

Steak fillets

Swordfish steaks

Tuna steaks

Turkey bacon (nitrate-free)

Whole free-range chicken

Wild game (venison, rabbit)

SNACKS

Popcorn (air-popped, no added salt or fat)

Sugar-free Fudgsicles (sugar-free, not “no sugar added”)

Sugar-free Jell-O

Swiss Miss diet hot chocolate

THE RECIPES

Breakfast

Frittatas make a nice, easy breakfast or handheld snack. They are adaptable too—you can add a spoonful of pesto or a few chopped sun-dried tomatoes to the egg mixture.

Sauce

cooking spray (olive oil preferred)

2 cups onion, finely chopped

2 tablespoons fresh flat-leaf parsley, finely chopped

2 tablespoons fresh basil, finely chopped

2 garlic cloves, minced

4 cups plum tomatoes (about 2½ pounds), peeled, seeded, chopped

¼ teaspoon salt

Frittata

¼ cup fresh flat-leaf parsley, finely chopped

¼ teaspoon freshly ground black pepper

2 large eggs

6 large egg whites

cooking spray (olive oil preferred)

¼ cup (1 ounce) grated low-fat Parmesan cheese

1. To prepare sauce, heat a large nonstick skillet over medium heat. Coat pan with cooking spray. Add onion, parsley, basil, and garlic; cook 7 minutes or until onion is tender, stirring frequently. Stir in the tomatoes and salt. Cover, reduce heat to medium-low, and cook 15 minutes, stirring occasionally.

2. To prepare frittata, combine parsley, pepper, eggs, and whites, stirring with a whisk until well blended. Heat a large nonstick skillet over medium-high heat; coat pan with cooking spray. Add half of egg mixture, and cook 2 minutes or until bottom is set. Carefully turn frittata over. Cook 1 minute. Place cooked frittata on a cutting board. Repeat procedure with remaining egg mixture.

3. Roll up cooked frittatas, jelly-roll fashion, and cut into ¼-inch-thick slices. Combine the sauce, frittata ribbons, and cheese in a medium bowl, tossing to coat. Divide the frittata mixture evenly among 6 (6-ounce) ramekins or custard cups. Broil 2 minutes or until mixture is thoroughly heated.

NUTRITION PER SERVING

This simple and hearty dish will keep your energy and blood sugar stable all morning.

2 cups nonfat, low-carb yogurt

2 cups nonfat cottage cheese

4 ounces rolled or steel-cut oats, uncooked

4 tablespoons slivered almonds

4 teaspoons vanilla extract

allspice, to taste (don’t use more than ½ teaspoon or the flavor will be too strong)

Blend all ingredients together and refrigerate overnight. (This will soften the oats.) Serve straight from the fridge.

NUTRITION PER SERVING

cooking spray (fat-free or canola preferred)

½ pound loose chorizo sausage (without skin)

4 slices nitrate-free turkey bacon

4 eggs

¼ cup grated low-fat cheddar cheese

1. Preheat oven to 350°F. Spray a muffin tin with nonstick spray. Line the bottom of four muffin cups with sausage pieces to cover and pat down.

2. Wrap bacon around inside the “wall” of each cup. Crack an egg into each one. Bake about 20 minutes, until you see bacon is done.

3. Sprinkle cheese on top of each one and bake until cheese is melted, approximately 2–3 more minutes. Serve warm.

NUTRITION PER SERVING