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PEERtrainer MASTERMIND: The Weekly Weight Loss
MM
Plan & Support System
Week 11: Recipes and Asian Matrix
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This information is intended for the sole purpose of participants in the PEERtrainer MASTERMIND. This is not a substitute for medical advice. Please seek a physician if you have any questions or need Medical advice or attention when starting a weight loss program.
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Week 11: Recipes
MM
This week we present more meal ideas. It is important to note that these are all “flexipes” and the most important thing to pay attention to are the spice and flavor combinations and find what works for you.
Please keep these 4 things in mind:
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When in doubt, 75% is vegetables, 25% is traditional protein/fat. When you’re thinking about what to eat for breakfast, a snack, or anytime of day, make your choice this percentage: 75% is vegetables, 25% is traditional protein (black beans, salmon)/good fat (for example: coconut milk, hemp seed or nuts, avocado)
2
You don’t have to MAKE anything! Grab a cucumber and sprinkle some salt. Tomatoes are great for that as well. Don’t worry about recipes if that’s not you. Many times I put together the strangest combinations because it’s so easy.
3
If you don’t like it, adapt it. If you see something in a recipe that seems
4
Mix and Match: Key concept: Rotating 3 to 4 meals is best. I want you to
unappealing, ask yourself if it’s the entire recipe, or just one ingredient and adapt it. Nothing is exact. No two people are alike. This is about you finding what you like.
develop a palate for 3 to 4 meals that you rotate. This should not feel like prison. They should be meals you love, savor and look forward to and are psyched about. You might find that you like the meals for a month or 2 or even longer. You might find yourself getting tired of one option and finding another one. Have a great week!- Jackie
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© 2011 PEERtrainer, Inc.
Week 11: A Word About Salt from Chefs History of Salt The word Salary is rooted in Salt. Until about 100 years ago, salt had been one of the most valuable minerals in the world. Communities who mined and traded salt became wealthy and powerful. Salt has been a part of many spiritual practices, it had the power to preserve food and build empires, but most important of all... it can make food sing!
Salt and the Body Salt is the mineral stone that we eat, and we cannot survive without it. Our bodies use Sodium Chloride and other minerals for digestion, respiration, oxygen transport, and nerve function. The more active we are and the more we sweat, the more salt we lose and therefore the more salt we may need and crave. It is a personal observation that during the beginning and end of life our salt needs are reduced, while the most active times of our lives tend to require more salt.
Whole vs. Refined Whenever you “Refine” a food, you remove some important part of that food. If you remove bran and germ from grain, you end up with white flour. If you remove minerals and B vitamins from sugars, you end up with white sugar. When you remove all the trace minerals and iodine from salt, you end up with pure sodium chloride that is much saltier than un-refined salt. The “Refined” product tends to be hard for the body to process, and this is true of salt as well as sugar and grain.
Salt in Cooking Various foods contain different levels of salt. Vegetables are much lower in salt, while red meat is higher in salt. Salt transforms food when it is cooked by opening cell walls so the flavors mingle together. Proper use of salt will yield a very tasty dish that does not create a desire to grab the saltshaker. Salt should earn our respect, but not our fear. It is a powerful mineral and chemical that can transform out food and our health. Disclaimer: These statements are the opinion of the author and are not meant to replace the guidance of a qualified medical profession. Please check with your doctor regarding salt intake if you have any medical issue.
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© 2011 PEERtrainer, Inc.
Week 6: Cheat System: A Good Reminder You want to reflect over the last 2 months and notice what foods made you feel good and full of energy, and what foods left you feeling bloated and needing a nap. There are many food sensitivites including eggs, dairy, gluten/wheat, corn and soy. Some of us can’t even digest beans! Pay attention to your overall energy level. And please, increase the filtered water intake. So few of us drink enough water. Drink up! Here are the rules again for the cheat system:
If you are a beginner: Beans, grains (including quinoa, buckwheat) that are listed on the left side are still unlimited and are 0 cheats.
If you have been used the cheat system for 2 months and find yourself tired or reaching a plateau, you are advanced!: • The great news is that your new habits are starting to get established and it is time to make sure the fundamentals of portion control still apply to your new way of eating. Some people have trouble digesting beans and pseudo grains. They become fatigued and need a nap after eating after eating what is thought of as high energy food. You are the best judge of how you feel after beans and grains. For every 1 CUP of beans and grains that are listed on the left hand side count as 1 cheat.
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© 2011 PEERtrainer, Inc.
Week 6: Region of the Month: Asian One of the best ways to make high nutrient foods taste good is to think about what types of cuisines you currently like and then use those spices and combinations to recreate at home. For example, if you find a Thai recipe you like with wonderful lemongrass, you can recreate that same flavor goodness with your favorite vegetable. This month we are focused on the asian region and this is meant as a very easy guide to help you understand what makes it taste so clean, fresh and flavorful. It is by no means a full definitive guide but we find when it’s clear and easy, you’ll find the time to make it on the go:
The oil commonly used is:
Sesame Peanut Oil
The spices commonly used are:
Ginger Garlic 5 Spice
The liquids most commonly used are:
Coconut Mirin
Try a combination on your favorite vegetables this week. Always limit the oil to 1 T.
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© 2011 PEERtrainer, Inc.
MASTERMIND RECIPES: (Suggestions)
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© 2011 PEERtrainer, Inc.
Week 11: Recipe Suggestions RECIPE: Strong Green Salad Ingredients: 2 Bunches Greens-Spinach, Kale, Chard, Collard, or Mustard 1/2 Tsp Sea Salt Citrus Zest- Zest is the outer skin of the citrus 3 T Citrus Juice
4 ingredients 2 servings 1/2 cheat per serving
Tools: Zester
Directions: 1. Wash, Dry and chop the Greens 2. Sprinkle with Salt and Press 3. Mix in Zest and Juice
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© 2011 PEERtrainer, Inc.
Week 11: Recipe Suggestions RECIPE: Basic Fresh Roasted Nuts For snacks and garnishes! Ingredients: 2 Cups Raw nuts- your choice. We recommend almonds or walnuts 1-2 Tsp Sea Salt 1/4 cup Water (you can use other liquids if you feel adventurous) *add spices if you wish
3 - 4 ingredients 6 servings 1 cheat per serving
Tools: High Edged Cookie Sheet
Directions: 1. Heat Oven to 350o (325 for Cashews and Macadamia nuts) 2. Dissolve Salt in water 3. Dry Roast for 7-15 minutes- until they brown slightly 4. Remove from oven and Douse with Salt water. Let dry. 5. Cool Nuts and enjoy
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© 2011 PEERtrainer, Inc.
Week 11: Recipe Suggestions Recipe: Tahini Lemon Roasted Sauce (with Chef Maihaa)
Ingredients: 4 heaping Tbsp Tahini 2 Heaping Tbsp Miso- any kind 1 Head Garlic 1⁄2 Tsp oil- any 3 1⁄2 cups water
5 ingredients 14 servings 1 cheat per serving
Tools: Whisk Zester Saucepan
Directions: 1. 2. 3. 4. 5.
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Rub Garlic head with Oil and Salt- Roast at 400 degrees Place Miso and Tahini in pan Add Water , Roasted Garlic (out of skin) and Lemon Zest Heat on medium and whisk until integrated, about 5-10 minutes Squeeze in Lemon juice- *2 drops -2 tablespoons
© 2011 PEERtrainer, Inc.
Week 11: Recipe Suggestions RECIPE: Carrot Salad Ingredients: **Optional ingredient 8-10 carrots 1 Tbsp Vinegar or Citrus Juice **1 Tbsp Horseradish- Optional Handful Fresh Herbs (Pick One): Basil, Cilantro, Dill, Parsley 1 Tsp Orange Juice Concentrate 1/2 Tsp Vinegar- Apple Cider 1/2 Tsp Sea Salt
6 - 7 ingredients 2 servings 0 cheat per serving
Tools: Grater or Food Processor
Directions: 1. Grate Carrots or use food processor 2. Sprinkle with Salt and press with hands 3. Mix Vinegar, Orange Juice Concentrate 4. *Horseradish and Herbs in a bowl 5. Toss in Veggies Optional and Yummy!:* Sprinkle with Roasted Nuts
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© 2011 PEERtrainer, Inc.
Week 11: Recipe Suggestions RECIPE: Boiled Quinoa Ingredients: 1 Cup Washed Quinoa 10-12 Cups water 1 Tsp Sea Salt
3 ingredients 4 servings .5 cheat per serving
Tools: Large Pot Mesh Strainer
Directions: 1. Bring Water to a boil 2. Add Salt and Quinoa 3. Boil on high for 12-15 minutes 4. Strain and Enjoy
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© 2011 PEERtrainer, Inc.
Week 11: Recipe Suggestions RECIPE: Stir Fry Broccoli or Asparagus (with Chef Maihaa) Ingredients: *3 Heads Broccoli or *3 Bunches Asparagus 1/4 tsp Oil – 1/4 Tsp Sea Salt 1 Cup ice water--- very cold
4 ingredients 4 servings 1/4 cheat for entire recipe
Tools: Wok or Large Skillet Wooden Spoon
Directions: 1. Cut all vegetables in Large Pieces 2. Make Ice Water 3. Set out Oil and Sea Salt 4. Set out a Serving Dish or Bowl for cooked vegetables 5. Heat Pan on HIGH- Keep it on High the entire time 6. Add 2-3 drops of oil, and first vegetable to hot pan 7. Add the rest of Veggies one at a time- Do Not Crowd Pan 8. Keep Stirring and add a small pinch of Sea Salt 9. Keep stirring until you smell the vegetables and they start to brown 10. Add a drizzle of Ice water and steam veggies ----if using sauce, add it here---Sauce is not part of the method, but optional--11. Empty into serving bowl. * You may need to do more than one batch to keep the surface area open For all Stir fry cooking: ** Add veggies in this order: Mushrooms- OnionRoots- Stalks- Greens *** Rinse out pan in-between batches **** Cook your protein in its own batch and mix in after
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© 2011 PEERtrainer, Inc.
Week 11: Recipe Suggestions RECIPE: Easy Casserole with your weekly meals! (Great for Friday) Components: 1 C Cooked quinoa 2 Cups Cream of Tomato Soup (see week 6 recipes) 1 lb Grilled/Roasted Protein (see week 6 recipes) Stir-Fry Broccoli/Asparagus (As much as you want!)
4 components 4 servings 1 cheat per serving
Tools: Blender Baking Dish
Directions: (Preheat Oven to 350 degrees) 1. Blend soup with 1/2 C nuts into a sauce 2. Oil Baking Dish (tiny bit, only 1/4 T) 3. Layer 1/2 Cup of Soup/nuts sauce with Quinoa and Protein 4. Chop Stir-Fry Brocooli/Asparagus and add in Dish 5. Layer 1.2 Sauce on Top 6. Sprinkle 1.2 Nuts on top 7. Cover with foil and bake unit hot through, usually 30 minutes depending on your oven Enjoy with leftover salads!
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© 2011 PEERtrainer, Inc.
