Here are some recipes from "The Reverse Diet"author Tricia Cunningham
(PART I)
Reverse Diet Egg Bake
(serves 8 to 10)
1 pound ground turkey
1 cup fresh chopped broccoli
1 medium onion, chopped
1 green pepper, chopped
1 sweet red pepper, chopped
2 tablespoons minced garlic
2 tablespoons Parmesan cheese
18 eggs
3/4 cup skim milk
1 teaspoon black pepper
1 teaspoon oregano
1 tablespoon parsley
1/2 cup mozzarella cheese
Preheat oven to 450 degrees. In a medium sauce pan, brown turkey on medium high heat and drain. Reduce heat and add peppers and spices to turkey, simmering for 5 minutes over low heat. Place eggs and milk in a large bowl and whip until eggs are smooth. In a 9x13 greased baking dish, spoon most of the turkey mixture on to the bottom and the pour egg batter over the turkey mix and add the rest of the turkey. Bake for 25 to 30 minutes until the top jiggles in the middle. Take a spatula and insert, drawing a line lengthwise across the middle until you see the egg batter seeping to the top. Spread the mozzarella cheese over the top and bake for an additional 5 to 10 minutes or until middle is solid.
Reverse Diet Grilled Fruit Kabob with Cinnamon Sauce
(serves 8 to 10)
Kabobs:
4 apples, cubed
1/2 pineapple, cubed
4 pears, cubed
2 peaches, sectioned
2 oranges, peeled and sectioned
1 cup grapes
8 strawberries
8 wooden or metal skewersCinnamon sauce:
3/4 cup lemon juice
1/4 cup light brown sugar
1 1/2 teaspoon cinnamon
1 teaspoon nutmeg
1 tablespoon vanilla extract
Preheat grill or broiler to medium heat. Place all pieces of apples, pineapples, pears, peaches, oranges, grapes, and strawberries on skewers. (If using broiler, place kabobs on a cookie sheet on the center rack.) Mix all sauce ingredients together in a small bowl. Using a barbecue brush, lightly swab each fruit kabob until all are covered. Cook kabobs for 5 to 7 minutes, turning often.
Reverse Diet Olive Oil and Garlic Sauce
(serves 1)
2 tablespoons extra-virgin olive oil
2 teaspoons minced garlic
1 teaspoon parsley
1 teaspoon oregano
1 teaspoon basil
1 teaspoon parmesan cheese
Mix all ingredients in a small bowl until blended. Serve over 2 ounces cooked whole wheat pasta.
Reverse Diet Pesto Sauce
(serves 4)
2 cups basil leaves packed
1/2 cup parmesan cheese
1/2 cup extra-virgin olive oil
5 cloves garlic, or equivalent minced
3 tablespoons cooked garbanzo beans
Place all ingredients in a bowl and blend on medium speed for two or three minutes, scraping sides occasionally. Serve over 2 ounces cooked whole wheat pasta.
Reverse Diet Apple Smoothie
(Serves 1)
2 apples, peeled and cored
2 ounces, extra-firm tofu
5 ounces fat-free sour cream
1 cup orange juice
1 teaspoon vanilla extract
1 teaspoon cinnamon
1 teaspoon nutmeg
1 teaspoon mint extract
1 cup ice
Place all ingredients in blender and mix until smooth and frothy.
Reverse Diet Honey Dijon Pizzazz Marinade
(serves 4)
1 cup balsamic vinaigrette
2 tablespoons minced garlic
1/4 cup no-sugar-added honey
1/3 cup light Dijon mustard
1 teaspoon oregano
1 teaspoon parsley
1/2 teaspoon thyme
1/2 teaspoon rosemary
1 teaspoon basil
1 tablespoon parmesan cheese
1 teaspoon black pepper
Mix all ingredients in bowl and pour over your favorite meats. Marinate 1-3 days.
Reverse Diet Green Bean Bake
(serves 4)
1 8-ounce bag frozen green beans
1/4 cup nonfat yogurt
1/4 cup walnuts, crushed
1/4 cup almonds, sliced
1 medium onion, sliced and chopped
1 teaspoon minced garlic
2 1 to 2 inch slices tofu, crumbled
1 tablespoons Parmesan cheese
1/2 tsp thyme
4 slices low-fat Swiss cheese
Preheat oven to 350. Mix together all ingredients except Swiss cheese in medium bowl. Place mixture in a casserole dish and top with Swiss cheese. Cover and bake for 35 minutes.
Reverse Diet Grumpy Grouper
(serves 4)
1 pound fresh or frozen (thawed) grouper fish
1/4 cup orange juice
1/2 tsp course black pepper
2 tablespoons finely chopped scallions
2 tablespoons minced onions
1/4 teaspoon cumin
1 tablespoon cilantro
1 teaspoon minced chili pepper
1/4 teaspoon dry mustard
1/2 teaspoon basil
1 teaspoon dill
2 tablespoons lemon juice
1 cup fat-free sour cream
paprika
Preheat oven on broil. Dry grouper with paper towels. Place the fish in a baking dish with the orange juice and broil for 8 to 10 minutes. While fish is cooking, mix together all other ingredients besides paprika in a large bowl. When fish is done and flaky, pour sour cream mixture over the grouper, sprinkle with paprika, and place under broiler for 2 to 5 minutes.
Reverse Diet Tangy Tofu Smoothie
(serves one)
1 serving tofu (see package)
1/2 cup blueberries
1/2 cup strawberries
2 slices pineapple
8 ounces orange juice
Blend all ingredients until thick and smooth.
Reverse Diet Avocado Dip
(serves 4)
2 ripe avocados
1/3 cup fat free yogurt
3 tablespoons lime juice
1/2 cup diced tomato
1 tablespoon finely chopped mild green chili pepper
2 tablespoons snipped cilantro
1/2 teaspoon dried thyme, crushed
1/4 teaspoon garlic powder
1/4 teaspoon black pepper
1 teaspoon hot sauce
3 tablespoons chopped green onion
Peel and pit avocados. In a medium bowl mash avocado pulp with a fork. Add yogurt, lime juice, tomato, green onion, chili pepper, cilantro, thyme, garlic powder, and pepper; stir until well combined. Cover surface of dip with plastic wrap and chill until serving time. Serve with celery, carrots, cucumbers, green onions, squash, or other veggie.
Reverse Diet Creamy Mashed Cauliflower "Potatoes"
(serves 4)
1 bag frozen cauliflower florets
4 ounces of fat-free cream cheese
1/4 cup fat-free sour cream
2 ounces salt-free butter, softened (to taste)
1 teaspoon minced garlic
1 tablespoon onion powder
1/4 teaspoon black pepper
1 tablespoon Parmesan cheese
1 teaspoon parsley
Microwave cauliflower in microwave safe container and cover with plastic wrap to keep steam in (follow instructions on bag for the most part). Cook until cauliflower is very soft, approx. 8-10 minutes, and drain. When cauliflower is cool enough to handle, squeeze as much water out of it as possible. (You can drain it right in the plastic wrapper it comes in by poking holes in the bottom and pressing the water out.) Put the cauliflower into a food processor (with s-blade) and process on high for a few minutes. (You may also use a hand masher, fork, blender, or hand mixer to your desired consistency.) Add cream cheese and butter. Mix well until cauliflower creamy and smooth (like mashed potatoes). Check the consistency. If it is too thick for you, add a tiny bit of cream, then mix and check again. Be careful: using too much liquid will leave you with soup (hence the draining!) Add garlic, parsley, and pepper, or a dash of chili powder to taste. Serve warm. (You may need to heat it quickly in the microwave before serving, but usually it can go straight to the table.)
Reverse Diet Breakfast Wrap
(serves two)
2 large lettuce or cabbage leaves
1/2 medium onion, chopped
1 cup peppers (red, yellow, and green), diced
1 tablespoon minced garlic
1/2 small tomato, diced
1 teaspoon parsley
2 ounces firm tofu, crumbled
2 tsp lemon juice
1/2 teaspoon black pepper
4 eggs
Fat-free sour cream or your favorite fat-free dressing (optional)In a medium sauce pan mix all ingredients except eggs. Cover with a lid and cook over medium heat until veggies are soft. Add eggs, stirring frequently, and cook until eggs are firm and thoroughly cooked.Place lettuce or cabbage leaves on a plate, spooning half the mixture into each.Starting at the bottom of each leaf, fold up, then turn and roll until wrap is formed.Garnish with fat-free sour cream or dressing.
Reverse Diet Pasta Salad
(serves 8)
4 cups whole wheat rotini pasta
1/2 medium cucumber, chopped
1/2 medium zucchini, chopped
1 large tomato, diced, seeds removed
1 medium green pepper, diced
1 medium sweet red pepper, diced
1 cup chopped spinach leaves
2 ounces tofu, crumbled
4 ounces mozzarella cheese, shreddedDressing:
1/4 cup water
1/4 cup vinegar
4 tablespoons extra-virgin olive oil
1tablespoons basil
1/2 teaspoons oregano
1/2 teaspoons black pepper
1 teaspoons parsley
2 tablespoons parmesan cheese
Fill a large sauce pan with water and place on high heat. When water has reached a boil, add pasta and cook according to package directions.Drain pasta and allow to cool. Pour into a large mixing bowl. Gently fold all vegetables and tofu into the pasta.Place all dressing ingredients into a sealable container and shake until thoroughly mixed. Pour over cooked pasta and toss.Sprinkle 1/4 cup of shredded mozzarella cheese on top, then cover and chill for one hour.
...be continued.
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Source: Reverse Diet Solution
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