Zone Recipes

Almond Oatmeal Cookies

Almond Oatmeal Cookies -~ www.the-zone-diet-recipes.com

We all want something sweet once in a while. This recipe for almond oatmeal cookies, sent in by reader Stu Ross, makes cookies that are a great snack and are nicely balanced with one mini block each of protein and carbohydrate and 1/2 block of fat.
Recipe for Zone Almond Oatmeal Cookies
Ingredients:
1/4 cup Almond Butter
1/2 cup plus 1 Tablespoon Fructose, powdered
2 egg whites
1/2 teaspoon Real Vanilla Extract
1/2 teaspoon Almond Extract (optional)
1 cup plus 2 Tablespoons Protein Powder (I used Whey Protein)
1/2 teaspoon Baking Soda
1/4 teaspoon Ground Nutmeg
1/2 teaspoon Ground Cinnamon
1/4 teaspoon salt
1/2 cup Water (optional)
1 1/2 cups Oatmeal
Makes 24 cookies, each cookie has 1 block of protein and carbohydrates and 1/2 block of fat. You can increase the fat blocks by sprinking ground or slivered almonds on top of the cookies.

Directions:
In a large mixing bowl, mix with an electric mixer or food processor Almond Butter and Fructose until somewhat smooth Mix in the egg whites, vanilla and Almond Extract if using In a second bowl mix Protein Powder, Baking Soda, Nutmeg, Cinnamon and Salt Add the water to the powders (if using) and mix Add the powder mixture to the Almond Butter/Fructose bowl, stir well Stir in the Oatmeal
Preheat the oven to 350 Degrees F Place parchment paper on cookie sheets (this is because the cookies have little fat in them, fat keeps cookies from sticking) Divide the batter into 24 cookies in several batches, 9 to 12 is good per sheet depending on the cookie sheet size, the cookies can spread Bake for 8 minutes, take off sheet and let them cool
Why the optional ingredients? The almond extract is for those that like almond in cookies a lot. The water is for the texture of the cookie itself. If you use no water the batter will be very sticky and the cookies will be very dry (like biscotti). With 1/2 cup water the cookies will be more cake like and moist. You decide, I like the moister version myself.

Contribute by: Stu Ross

Morning Delight Creamy Applesauce

Morning Delight Creamy Applesauce  ~from George Mounce (CrossFIt Nutrition Message Boards)
5 Blocks
2  chopped (I used Pink Lady apples - if you can get these they are out of this world!)
1 cup strawberries, sliced (I used frozen)
50g vanilla protein powder (or whatever your powder is for 5 blocks protein)
1/2 tsp cinnamon
1/2 tsp nutmeg
1/2 tsp allspice
8 macadamia nuts

Throw it all into a food processor and turn it on low until a creamy applesauce forms. Eat and enjoy!

Vegetarian Pizza Burger and Salad

Vegetarian Pizza Burger and Salad

Makes a 3 block meal~ www.the-zone-diet-recipes.com

Ingredients
1 fat free Garden Burger
1 tbsp. pizza sauce
2 tsp. parmesan cheese
2 cups of bagged ready-to eat salad greens
1 chopped red bell pepper
1/4 cup of chopped onions
2 tbsp. salad dressing
1 tbsp. Bacons
1/2 cantaloupe
Directions
1. Heat the frozen veggie burger in the microwave on high for one minute.
2. Turn it over, top it with the pizza sauce and parmesan and give it another minute on high.
3. Make a large salad with the vegetables, Bacos, and dressing.
4. Eat the cantaloupe wedge for dessert.
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Turkey-Eggplant Casserole

Four 4 block meals ~ Courtesy of www.the-zone-diet-recipes.com

INGREDIENTS:
3/4 lb (12 oz) ground skinless turkey (7P)
1 1/2 onion chopped (1C)
3 garlic cloves
3 cups eggplant, cubed (2C)
1 cup can crushed tomatoes (1C )
2 green bell pepper, seeded & diced (1C)
2 red bell pepper, seeded & diced (1C)
1 cup caned black beans (4C)
3oz seasoned dried bread crumbs (6C)
1 tsp basil
1/4 c grated Parmesan cheese (9P, 5F)
1 tblsp and 1tsp olive oil (11F)
1. Preheat oven to 350. Spray 13 x 9 baking dish with nonstick cooking spray.
2. Add 1 tblsp and 1 tsp of olive oil in a large pan, heat. Add turkey, onion, and garlic. Cook, stirring as needed,until browned and onion is softened, 5-6 minutes.
3. Add eggplant, tomatoes, peppers, bread crumbs, black beans ( strained and rinsed) and basil, bring to boil,stirring as needed.
4. Transfer turkey mixture to baking dish. Bake, covered, until vegetables are tender, 45-50 minutes.
5. Uncover, sprinkle with cheese, and bake until cheese is lightly browned, about 15 min. Let stand 4 minutes before serving

Breakfast Sandwich

Breakfast Sandwich

one 2 block meal ~ Courtesy of www.the-zone-diet-recipes.com
INGREDIENTS:
2 slices low carb, whole grain bread (2 C)
1/4 cup egg substitute or 2 egg whites (1 P)
1 slice low fat or skim American cheese (or 1 oz. or your favorite low-fat cheese) (1 P)
Butter flavor non-stick spray
1 teaspoon almond butter (2 F)
Toast bread and spread one piece with 1 teaspoon almond butter. Place cheese slice on other slice. Microwave eggs in bowl sprayed with non-stick spray for 1 or 1 1/2 minutes (depending on microwave strength). Place eggs on cheese and top with other slice of toast with almond butter side in.
Enjoy this fast and easy breakfast sandwich and stay satisfied until lunch!
*This recipe can be increased to 3 blocks by adding three slices of cooked turkey bacon or Canadian ham to the sandwich and having half an apple with a Macadamia nut.
**For those who want to focus on all favorable carbohydrates we suggest substituting a piece of fruit for the whole grain bread, and using 2/3 tsp of olive oil for fat.

Gobi Taktakin

Gobi Taktakin  ~courtesy of Orie Schaefer

1 head cauliflower
1/2 medium red onion
3-4 Tbs neutral oil (I usually use refined peanut oil)
2-3 Tbs curry powder or Garam Masala
Salt
Cilantro
Lime wedges for serving

Finely chop cauliflower with knife or food processor.  Finely chop onion.

Heat oil in a large fry-pan over medium high heat. Add onion and saute for 2-3 minutes until softened.  Add curry powder and stir into onion and oil until fragrant.  Add cauliflower and salt to taste (don't be stingy with the salt).  Stir well and cook for 5-7 minutes until cauliflower no longer tastes raw.  Re-season with salt.  Remove from heat.  Garnish with finely chopped cilantro and serve with lime wedges.

Grilled Chicories with Chimichurri

Grilled Chicories with Chimichurri ~ Courtesy of Orie Schaefer

One Endive and One head Radicchio  per person.  Endives halved and radicchio quartered longitudinally through stem so that pieces are held together at the base of each chicory.
olive oil for brushing
salt and pepper
3 lemons
5 cloves of garlic
1/2 cup chopped flat leaf parsley
red pepper flakes 1/2 tsp
1/2 cup olive oil

Light charcoal grill to medium hight heat.  Coals should be hot but not blazing when chicories hit the grill.

Rinse chicories under cold running water and place in a colander to drain.  Do not shake dry, the chicories should have some water between leaves.  Brush chicories with olive oil and season with salt and pepper.

To prepare Chimichurri, Juice lemons into a small bowl.  Finely chop garlic and macerate in lemon juice for 5-10 minutes.  Add red pepper flakes and parsley to lemon juice.  Add olive oil in a constant stream, whisking briskly to emulsify the oil.  Season with salt and pepper.

Grill chicories directly over coals until browned, slightly charred, and tender, turning frequently to prevent extreme charring (Chicories should halve some char, but should not be covered in a layer of char).  Remove from grill and spoon on 1 Tbs of Chimichurri on to each chicory.  Serve hot.

Thai-Style Slaw

Thai-Style Slaw - Orie Schaefer

1 medium head green cabbage
1/2 small head red cabbage
2-3 carrots
3 limes
3 cloves garlic
3 green onions
red pepper flakes to taste
2 tbs fish sauce
2 tbs soy sauce
2 tbs honey
1/2 cup roasted peanut oil
1/cup peanuts, crushed

Shred cabbage and carrots with box grater or food processor. Set aside.

Juice limes into a small bowl.  Finely chop garlic and green onions and add to lime juice.  Allow to macerate for 5-10 minutes. Add red pepper flakes, fish sauce, soy sauce, and honey to bowl and whisk briskly.  Slowly add oil in a stream with constant whisking until emulsified.

Add dressing to cabbage and carrots.  Toss well.  And allow to sit a room temperature for 15-30 minutes before serving.  Garnish with crushed peanuts.