SEAFOOD _ FISH

REBELHEALTH GOES “ZONE-FRIENDLY” In an effort to better conform to all of the benefits that can be gained from living the “Crossfit” lifestyle, RebelHealth and Crossfit St. Pete are going to begin converting the Menu of the Week (MOW) to a zone format. In doing this, the recipes and formats need to change, so we’re starting over! The main difference between this recipe file and the old one (for those who knew the old one) is that these will contain Block values. Some of the better “old” recipes will undoubtedly, ultimately be converted as well. 3-4 oz lean protein the size and thickness of your palm; (fish, chicken, turkey (fowl), eggs, lean beef/bison/wild game) Fruits and/or vegetables, particularly non-starchy and low GI Heart-healthy, monounsaturated fat. (olive, canola, fat from fish, nuts and seeds 1 TABLE OF CONTENTS SEAFOOD & FISH ................................................................................................................... 3 Tuna & White Bean Salad ...................................................................................................... 3 Shrimp & Vegetables with Garlic-Herb Dip .......................................................................... 3 EGGS & DAIRY ....................................................................................................................... 5 Sicilian Cauliflower and Egg Frittata with Sausage & Peppers ............................................. 5 Grapefruit Compote ................................................................................................................ 6 Cottage Cheese, Fruit and Nut Snack ..................................................................................... 6 Almond Cottage Cheese & Fruit............................................................................................. 7 Peaches & “Cream” Breakfast Sundae ................................................................................... 7 POULTRY ............................................................................................................................... 9 Oriental Turkey with Snow Peas ............................................................................................ 9 Mediterranean-Style Chicken ................................................................................................. 9 Mediterranean Chicken Salad ............................................................................................... 10 Chicken Kali ......................................................................................................................... 11 Turkey & Blue Cheese Burgers with Spinach and Sun-Dried Tomato Dressing ................. 12 PIZZA................................................................................................................................... 14 Turkey & Blue Cheese Burger Pizza .................................................................................... 14 GRAINS ............................................................................................................................... 15 Zoned Apple-Spice Muffins ................................................................................................. 15 Zoned Chocolate-Cherry Muffins ......................................................................................... 16 VEGETABLES ........................................................................................................................ 18 Tomato Basil Salad ............................................................................................................... 18 Zone Perfect Salad Bar ......................................................................................................... 18 SAUCES, CONDIMENTS, SALAD DRESSINGS AND SEASONINGS.............................................. 21 Zoned Herb Dressing ............................................................................................................ 21 SMOOTHIES & SHAKES ........................................................................................................ 22 Melon, Cherry, Grape & Yogurt Smoothie .......................................................................... 22 Strawberry, Mango, Pineapple Smoothie ............................................................................. 22 2 SEAFOOD & FISH Tuna & White Bean Salad Source: Zone Meals in Seconds, Dr. Barry Sears & Lynn Sears, slightly modified Serves 1 INGREDIENTS BLOCK SIZE ½ cup canned white beans 4 ounces solid white albacore tuna, water packed 1 large bell pepper, chopper ½ cup minced roasted red pepper 2 large celery stalks, chopped ¾ cup chopped red onion 1-1/3 tsp EVOO 3 Tbsp red wine vinegar Salt, pepper and spices (cumin is recommended), to taste PREPARE 1. Drain and rinse the beans in cold water. 2. In a large bowl, toss all ingredients together gently so as not to crush the beans 3. Serve well chilled ½ Carbohydrate 4 Fat 2 Carbohydrates 4 Protein ½ Carbohydrate 1 Carbohydrate Shrimp & Vegetables with Garlic-Herb Dip Source: Zone Meals in Seconds, Dr. Barry Sears & Lynn Sears, slightly modified Yields 4 – 4 Block Meals (use for left overs) INGREDIENTS BLOCK SIZE GARLIC HERB DIP 1 ¼ cup low fat yogurt ½ cup low fat mayo or Nayonnaise 1 tsp garlic powder ½ cup shredded onion 1 tsp thyme, dried Dash of Tamari or soy sauce Squirt of lemon juice Salt & pepper to taste SHRIMP & VEGETABLES 1 to 2 cups water 1 1/3 cups water chestnuts 5 cups precut raw cauliflower 4 Carbohydrates 1 ¼ Carbohydrates 1/3 Carbohydrate 2 ½ Protein, 2 ½ Carb 16 Fat 3 5 cups precut raw broccoli florets 4 cups cherry tomatoes 21 ounces cooked, peeled shrimp 4 tangerines, peeled and sectioned 1 ¼ Carbohydrates 4 Carbohydrates 14 Protein 4 Carbohydrate 4-4 BLOCK MEALS PREPARE 1. In a medium bowl, combine the ingredients for the Garlic-Herb dip 2. In a microwave or stovetop steamer basket, steam cauliflower and broccoli until crisp-tender 3. Plunge vegetables into a large bowl of ice water to stop the cooking and hold the color 4. Drain and arrange vegetables in sections around the outer edges of each of 4 serving plates 5. Arrange the tomatoes and cooked shrimp in a circle inside the vegetables on the plates 6. Divide the Garlic-Herb Dip among 4 small custard cups 7. Place 1 custard cup in the center of each serving plate, surrounded by the vegetables 8. Serve with the tangerine slices for dessert 4 EGGS & DAIRY Sicilian Cauliflower and Egg Frittata with Sausage & Peppers Source: The Top 100 Zone Foods, Barry Sears, PhD, slightly modified Serves 1 INGREDIENTS 2 cups cauliflower florets 1 whole egg 3 egg whites 1 -1/3 tsp EVOO 1-1/2 links “Lite Life” Italian tofu sausage, OR (if you don’t like tofu) 1-1/2 oz pork tenderloin (finely chopped or ground, seasoned with fennel) AND 1 (additional) small onion + 1 (additional) red pepper 1 small onion 1 large green pepper 1 ripe tomato, sliced into wedges (1 cup strawberries or 1 peach) BLOCK SIZE ½ Carbohydrate 1 Protein 1 ½ Protein 4 Fat 1 Carb, 1 ½ Protein 1 ½ Protein 1 Carb ½ Carb ½ Carb ½ Carb (1 Carb) 4 BLOCK MEAL PREPARE 1. Steam cauliflower and mash with a fork 2. Beat egg and egg whites together 3. Heat 2/3 tsp EVOO in a non-stick pan and heat to low 4. Add eggs and cook until starting to “set” on top; flip and cook other side 5. Heat another skillet with 1/3 tsp EVOO to medium 6. Break sausage up (or cut pork) into bite-size pieces and add to second skillet 7. Cook on medium/medium-high until brown 8. Add remaining 1/3 tsp EVOO to same pan as you used for sausage and sauté onion for 3-5 minutes with 2 Tbsp water 9. Add green pepper and sauté 2-3 minutes; then add fresh tomato 10. Serve frittata with sausage, pepper-and-onion mixture 11. Serve with 1 block of fruit for a complete 4 block meal **You can pre-make several of these and heat the recipe in the microwave for breakfast (less the tomato) 5 Grapefruit Compote Source: The Top 100 Zone Foods, Barry Sears, PhD, slightly modified Serves 1 INGREDIENTS ¾ cup low-fat cottage cheese 1/8 tsp cinnamon 1/8 tsp nutmeg ½ grapefruit, cut in sections 1/3 cup mandarin orange sections 3 teaspoons almonds, slivered and toasted ½ Granny Smith apple, cored and chopped Paprika Splenda or Stevia (optional) 1 Carbohydrate 1 Carbohydrate 3 Fat 1 Carbohydrate In a small mixing bowl, combine cottage cheese with cinnamon and 3 BLOCK MEAL ntmeg BLOCK SIZE 3 Protein PREPARE 1. In a small mixing bowl, combine cottage cheese with cinnamon and nutmeg ( & optional Splenda/Stevia) 2. Mound onto serving dish 3. Arrange grapefruit and orange sections around cottage cheese 4. Combine almonds and apple pieces, and spoon onto cottage cheese 5. Sprinkle paprika over apples, almonds and cottage cheese, and serve **You can pre-make the cottage cheese mixture and have the grapefruit and apples (sprinkle w/ lemon juice to keep them from browning) pre-chopped in the fridge. Cottage Cheese, Fruit and Nut Snack Source: The Top 100 Zone Foods, Barry Sears, PhD, slightly modified Serves 1 INGREDIENTS ½ cup low-fat cottage cheese ½ cup granny smith apple, cored and chopped 1 ½ tsp raisins ½ cup strawberries, thinly sliced ½ tsp cinnamon 1 packet Splenda or stevia (optional) ½ tsp pure vanilla extract (optional) 2 macadamia nuts, crushed (place in Zip Lock baggie and pound with a mallet) 2 Fat 2 BLOCK SNACK BLOCK SIZE 2 Protein 1 Carbohydrate ½ Carbohydrate ½ Carbohydrate 6 PREPARE 1. Combine all ingredients in a plastic (or other portable) container; have snack-have cooler bag – will travel! Almond Cottage Cheese & Fruit Source: The Top 100 Zone Foods, Barry Sears, PhD, slightly modified Serves 1 INGREDIENTS ½ cup cottage cheese 1/2 cup pineapple, cubed ¾ cup cantaloupe, cubed 4 tsp slivered almonds Optional: stevia or Splenda to taste & ½ tsp vanilla extract 2 BLOCK SNACK PREPARE 1. Combine all ingredients in a plastic (or other portable) container; have snack-have cooler bag – will travel! BLOCK SIZE 2 Blocks 1 Carbohydrate 1 Carbohydrate 2 Fat Peaches & “Cream” Breakfast Sundae Source: Zone Meals in Seconds, Dr. Barry Sears & Lynn Sears, slightly modified Serves 1 INGREDIENTS BLOCK SIZE ½ cup low-fat or non-fat yogurt 4 Macadamia nuts ¼ cup (about 21 grams) Vanilla Egg White or Whey Protein Powder ¼ tsp ground cinnamon and/or smidge of ground nutmeg ½-1 tsp vanilla extract Stevia to taste (or your choice of sweetener 2 ¼ cups sliced peaches, pitted, sliced 6 cherries, pitted, sliced 2 ¼ Carb ¾ Carb 4 BLOCK MEAL PREPARE 1. In a medium bowl, combine the yogurt, Macadamia nuts, protein powder, cinnamon and/or nutmeg and vanilla 2. Stir and taste 3. Add stevia or sweetener of choice to your preference 4. **Note: you can pre-make this and store in the refrigerator for future meals 5. Place peaches in serving bowl 1 Protein, 1 Carb 4 Fat 3 Protein 7 6. Top with vanilla “cream” sauce 7. Garnish with cherries & serve 8 POULTRY Oriental Turkey with Snow Peas Source: The Top 100 Zone Foods, Barry Sears, PhD, slightly modified Serves 1 INGREDIENTS 1-1/3 tsp EVOO, divided 6 ounces lean ground turkey breast ½ cup red onion OR 5 cups alfalfa sprouts 2 cups bell pepper strips 1 ½ cup snow peas 2 cups cherry tomatoes 1 ½ cups broccoli florets 1 tsp soy sauce or tamari 1 tsp Worcestershire sauce 1 Tbsp balsamic vinegar 1-2 Tbsp lemon juice 1 tsp fresh ginger (jarred OK) 2-3 cloves garlic, minced (through a press, preferably) 4 BLOCK MEAL PREPARE 1. In a nonstick sauté pan, heat 2/3 tsp EVOO and cook the turkey, breaking it up as it cooks, and alfalfa sprouts (or red onion) 2. In another non-stick sauté pan, heat remaining EVOO and sauté pepper, snow peas, onions, broccoli, soy sauce, Worcestershire sauce, vinegar, lemon juice, ginger and garlic 3. Cook until tender 4. Add turkey mixture, mix well and serve BLOCK SIZE 4 Fat 4 Protein ½ Carbohydrate 1 Carbohydrate 1 Carbohydrate 1 Carbohydrate ½ Carbohydrate Mediterranean-Style Chicken Source: The Top 100 Zone Foods, Barry Sears, PhD, slightly modified Serves 2 INGREDIENTS 8 ounces of chicken tenderloins or boneless, skinless chicken breasts 2/3 tsp EVOO 4 ½ cups tomato, diced BLOCK SIZE 8 Protein 2 Fat 3 Carbohydrate 9 8 garlic cloves, minced 2 tsp dried basil 1 tsp dried oregano 18 black olives, sliced 4 Tbsp water 2 Tbsp red wine 4 ½ cups eggplant, cut into 1/8-inch slices ** ½ cup chickpeas (Garbanzo beans) 3 Carbohydrate 2 Carbohydrate 2 – 4 BLOCK MEALS **When buying eggplants, look for those that are firm and have a deep purple color. The skin should have a glossy shine and be free of blemishes and discoloration. PREPARE 1. Pound chicken tenderloins or breasts until flattened – about ½ inch thick 2. In a non-stick pan, sauté chicken in EVOO until lightly browned 3. Add tomato, chickpeas, garlic, basil, oregano, olives, water and red wine 4. Simmer, covered, for 10 minutes or until almost all of the liquid evaporates 5. While chicken is cooking, place eggplant in boiling salted water for 10 minutes, or until tender 6. On two dinner plates, place a bed of cooked eggplant, then place the chicken-tomato mixture on top of the eggplant 7. Serve immediately 6 Fat Mediterranean Chicken Salad Source: The Top 100 Zone Foods, Barry Sears, PhD, slightly modified Uses sautéed chicken breasts and ingredients from MEDITERRANEAN-STYLE CHICKEN RECIPE Serves 1 INGREDIENTS BLOCK SIZE 4 ounces of cooked chicken breasts (see MEDITERRANEAN-STYLE CHICKEN) 1 ½ cups tomatoes, dices ½ cup red onion, sliced 1 cup strawberries, sliced 5 cups (no kidding!) romaine lettuce 1/4 cup chickpeas 6 black olives, sliced Dressing: 2 tsp EVOO 1 Tbsp freshly squeezed lemon juice 3 Tbsp rice wine vinegar (or other light vinegar) ½ tsp Worcestershire sauce 3 Fat 4 Protein 1 Carbohydrate ½ Carbohydrate 1 Carbohydrate ½ Carbohydrate 1 Carbohydrates 2 Fat 10 8 garlic cloves, minced 2 tsp dried basil 1 tsp dried oregano Salt & Pepper to taste 4 BLOCK MEAL PREPARE 1. Toss all of the vegetables, berries, chickpeas and olives in a large bowl 2. Slice chicken breasts thinly and add to bowl; toss again 3. Make the dressing: combine all ingredients in a bowl and whisk well (or in a food processor, or with a hand blender if you prefer a well emulsified dressing) 4. Pour dressing over salad and mix well 5. Serve immediately Chicken Kali Source: Zone Meals in Seconds, Dr. Barry Sears & Lynn Sears Serves 1 (3 Block Meal) INGREDIENTS 1/3 tsp EVOO 3 ounces boneless, skinless chicken breast, cut into strips ¾ cup Vidalia onion, chopped 1 tsp garlic, minced, to taste 1 tsp ground ginger, or to taste 1 tsp mild curry powder, or to taste 1 tsp dried mint, or to taste 1 red bell pepper, chopped 1 cup pineapple chunks, packed in juice, drained 2 tsp slivered almonds ½ Carbohydrate 2 Carbohydrates 2 Fat 3 BLOCK MEAL PREPARE 1. In a wok or sauté pan over high heat, heat the EVOO 2. Stir-fry the chicken and onion until the chicken is cooked through, about 5 minutes 3. Sprinkle the chicken mixture with spices to taste 4. Add the pepper and pineapple and stir-fry just until heated through 5. Add the almond slivers just before serving BLOCK SIZE 1 Fat 3 Protein ½ Carbohydrate 11 Turkey & Blue Cheese Burgers with Spinach and Sun-Dried Tomato Dressing Source: Zone Meals in Seconds, Dr. Barry Sears & Lynn Sears, slightly modified Yields 4 – 4 block servings INGREDIENTS BLOCK SIZE DRESSING 8 sun-dried tomato halves packed in olive oil and drained 1 garlic clove ½ cup low fat yogurt 1/3 cup + 1 Tbsp Nayonnaise of lowfat mayonnaise 1 Tbsp lemon juice ¼ tsp ground black pepper ½ tsp ground rosemary Sea salt to taste SALAD 5 cups baby spinach leaves 2 sweet yellow bell peppers, halved, seeded and diced ¾ red onion, finely chopped or minced ¼ cup drained capers BURGERS 1 pound + ½ oz ground turkey 4 ounces blue cheese, crumbled 4 green onions, minced ¼ tsp ground black pepper DESSERT 6 cups cubed, seedless watermelon OR 2 lg slices watermelon 6 carbohydrates 4 – 4 BLOCK MEALS PREPARE 1. Preheat broiler or grill 2. Mince sun-dried tomatoes and garlic in a food processor or with a knife. 3. Add the remaining dressing ingredients and pulse to combine or whisk in a bowl 4. Taste and add salt if desired 5. Scrape into a bowl and cover/refrigerate 6. Layer the spinach, pepper, onion and capers onto 4 dinner plates 7. Break the turkey into pieces and spread it on a meat-designated cutting board or platter 8. Sprinkle with blue cheese, green onions, and pepper 9. Gently work the seasonings into the meat with your fingers 11 protein 4 protein ½ carbohydrate 2 carbohydrates ½ carbohydrate 1 Carb, 1 Protein 12 Fat 1 Carb, 4 Fat 12 10. Form into 4 patties, being careful not to pack the meat too tightly or the burgers will be tough 11. Broil or grill the burgers 3 ½ to 4 ½ minutes per side, or until the juices run clear when pricked with a fork and meat is a uniform color throughout 12. Be careful not to overcook the meat or it will be dry 13. Serve the burgers with the salad and sun-dried tomato dressing, with watermelon for dessert 13 PIZZA Turkey & Blue Cheese Burger Pizza Source: Turkey & Blue Cheese Burger with Spinach and Sun Dried Tomato Dressing, Zone Meals in Seconds, converted to Pizza by RebelHealth Serves 1, adjust accordingly INGREDIENTS BLOCK SIZE 1 Toufayan Low Carb Wrap PIZZA SAUCE 4 sun-dried tomato halves packed in olive oil and drained 2 ½ cups baby spinach leaves ¾ red onion, finely chopped or minced ¼ cup tomato sauce 1 garlic clove ¼ tsp ground black pepper ½ tsp ground rosemary Sea salt to taste PIZZA TOPPING 1 BURGER from original Turkey & Blue Cheese Burger recipe 1/2 sweet yellow bell peppers, halved, seeded and diced DESSERT 3/4 cup strawberries 2 tsp slivered almonds ¾ Carbohydrate 2 Fat 1 – 4 BLOCK MEAL PREPARE 1. Preheat oven to 350 degrees F 2. In a food processor, combine ingredients listed above for “Pizza Sauce” 3. Place Wrap on oven-safe baking pan or pizza stone 4. Spread Pizza Sauce over wrap 5. Top pizza with crumbled Burger & yellow peppers 6. Bake for about 10-15 minutes or until heated through 7. **Note, you can shred full-fat parmesan cheese with a micro-plane grater over top of pizza if you wish; the micro-plane grater shreds the cheese so finely that enough cheese to lightly dust the top of your pizza won’t even register on a digital food scale! A micro-plane grater is well worth the investment. 8. Serve with strawberries & almonds 4 Protein ½ Carbohydrate ½ Carb, 2 Fat ¼ Carbohydrate ½ Carbohydrate ½ Carbohydrate 1 Carb (15 total grams CHO – 8 grams fiber = 9 grams insulin-stimulating CHO) 14 GRAINS Zoned Apple-Spice Muffins Source: Zone Meals in Seconds, Dr. Barry Sears & Lynn Sears, slightly modified Serves 4 (4 – 1 serving muffins) INGREDIENTS BLOCK SIZE DRY: 1 -1/3 cups oat flour 1 cup (4 oz or 84 grams) Vanilla Whey Protein Powder 1 tbsp nonaluminum baking powder 2 ½ tsp apple or pumpkin pie spice 1 Tbsp grated orange rind (optional) WET: 4 whole eggs or 8 egg whites 1-1/3 cup unsweetened applesauce 5 1/3 teaspoons Canola oil 4 ½ tsp agave nectar (find at health food stores, or at Publix in Greenwise section), or 2 Tbsp + 2 tsp granulated fructose or syrup (also find at health food stores) 2 tsp pure vanilla extract 4 Protein 4 Carbohydrates 16 Fat 4 Carbohydrate 8 Carbohydrate 12 Protein 4 – 4 BLOCK MEAL MUFFINS 8 – 2 BLOCK SNACK MUFFINS 16 – 1 BLOCK SNACK MUFFINS PREPARE 9. Preheat the oven to 350 degrees F 10. Spray a 12-muffin tin with nonstick cooking spray and set aside 11. Sift the dry ingredients into a 1-1/2 quart mixing bowl 12. Stir and set aside 13. Combine the wet ingredients in a blender 14. Cover and blend until smooth, stopping to scrape down the sides. Or – whisk the wet ingredients in a large mixing bowl 15. Add the wet ingredients to the dry ingredients 16. Stir just until evenly mixed, scraping the bottom of the bowl to incorporate the flour and remove lumps – DO NOT OVERMIX – this will produce flat, tough muffins, and no one wants that to start off their day 17. Spoon the batter equally into the muffin cups 18. Bake until firm to the touch and golden on top and around the edges, and a toothpick inserted into the center comes out clean, 20-24 minutes 15 19. Cool, then run a knife around the edges to release the muffins 20. Cover and refrigerate – use up to a week Notes: A) muffin liners or cups don’t work well here; they stick unmercifully to the muffins and you’ll have to eat the paper – YUM!, B) if you wish to make 16 snack-size muffins versus cutting the above in half, reduce baking time to 12-15 minutes; each muffin will contain 1 Protein, 1 Carb and 1 fat block – perfect for snacks Zoned Chocolate-Cherry Muffins Source: Zone Meals in Seconds, Dr. Barry Sears & Lynn Sears, slightly modified Serves 4 (4 – 1 serving muffins) INGREDIENTS BLOCK SIZE DRY: 1 -1/3 cups oat flour 1 cup (4 oz or 84 grams) Chocolate Whey Protein Powder 2 ¼ tsp nonaluminum baking powder 1 tsp cinnamon WET: 4 whole eggs or 8 egg whites 2/3 cup unsweetened applesauce or apple juice 5 1/3 teaspoons Canola oil 4 ½ tsp agave nectar (find at health food stores, or at Publix in Greenwise section), or 2 Tbsp + 2 tsp granulated fructose or syrup (also find at health food stores) 1 cup pitted sweet red cherries or 1 cup frozen unsweetened “sweet” cherries (not thawed), coarsely chopped 2 tsp pure vanilla extract 1 tsp almond extract 4 – 4 BLOCK MEAL MUFFINS 8 – 2 BLOCK SNACK MUFFINS 16 – 1 BLOCK SNACK MUFFINS PREPARE 1. Preheat the oven to 350 degrees F 2. Spray a 12-muffin tin with nonstick cooking spray and set aside 3. Sift the dry ingredients into a 1-1/2 quart mixing bowl 4. Stir and set aside 5. Combine the wet ingredients (EXCEPT CHERRIES) in a blender 6. Cover and blend until smooth, stopping to scrape down the sides. Or – whisk the wet ingredients in a large mixing bowl 4 Protein 2 Carbohydrates 16 Fat 4 Carbohydrate 8 Carbohydrate 12 Protein 2 Carbohydrates 16 7. Add the wet ingredients to the dry ingredients 8. Stir just until evenly mixed, scraping the bottom of the bowl to incorporate the flour and remove lumps – DO NOT OVERMIX – this will produce flat, tough muffins, and no one wants that to start off their day 9. Gently fold in the cherries 10. Spoon the batter equally into the muffin cups 11. Bake until firm to the touch and golden on top and around the edges, and a toothpick inserted into the center comes out clean, 20-24 minutes 12. Cool, then run a knife around the edges to release the muffins 13. Cover and refrigerate – use up to a week Notes: A) muffin liners or cups don’t work well here; they stick unmercifully to the muffins and you’ll have to eat the paper – YUM!, B) if you wish to make 16 snack-size muffins versus cutting the above in half, reduce baking time to 12-15 minutes; each muffin will contain 1 Protein, 1 Carb and 1 fat block – perfect for snacks 17 VEGETABLES Tomato Basil Salad Source: The Top 100 Zone Foods, Barry Sears, PhD, slightly modified Serves 1 INGREDIENTS 10 cups romaine lettuce, chopped 1/4 cup salsa (medium heat) 1/4 cup chickpeas, rinsed and finely chopped 1-1/3 tsp EVOO 1-1/2 cup tomatoes, sliced 4 ounces skim milk mozzarella cheese, shredded 1 Tbsp fresh parsley, chopped 2 Tbsp fresh basil, chopped 1 Tbsp red wine vinegar 1 tsp garlic, mined ¼ tsp chili powder ¼ cup Zoned Herb Dressing (see Sauces, Condiments, Salad Dressings…section) ½ Carbohydrate 4 BLOCK MEAL PREPARE 1. In a medium-size bowl, combine lettuce, salsa, and Zoned Herb Dressing 2. Form mixture into a bed on a serving plate 3. In a second bowl, blend chickpeas, parsley, oil, vinegar, basil, garlic, and chili powder, making a “chickpea dressing) 4. Alternate slices of tomato and shredded mozzarella on a lettuce bed 5. Pour chickpea dressing over tomatoes and serve BLOCK SIZE 1 Carbohydrate ½ Carbohydrate 1 Carbohydrate 4 Fat 1 Carbohydrate 4 Protein Zone Perfect Salad Bar Lunches and dinners can be made heartily and quickly by choosing a “salad” as the meal. Whether you are on a 2, 3, 4 (or more) block meal, you can build a great meal by using the following one block choices of each macronutrient and creating a solid zone-based salad. Consider using oils, shredded cheese, salsa and a few other “spreadable ingredients in your salad to reduce the need for creamy, calorie-laden salad dressings. Use salt, pepper, garlic powder, basil, oregano, thyme, cumin, dill, celery seeds…the spice combinations may be limitless…to season your salad. Use lemon/lime juice, vinegars or even a tsp of champagne or mild white wine for additional dressing. 1 BLOCK PROTEIN CHOICES 1 oz skinless chicken/turkey breast 1 oz water-packed tuna 18 1 oz game 1 oz lean beef 1 ½ oz fish or shellfish 1 ½ oz deli turkey/chicken/ham 2 oz lean Canadian Bacon ¼ cup egg substitute 2 oz ricotta cheese, skim 1 BLOCK CARBOHYDRATE CHOICES ¼ cup kidney beans/chick peas/black beans ½ cup salsa ½ apple ½ nectarine ½ pear ½ cup grapes 1 kiwi 1 tangerine 1 cup strawberries 1 -1/3 cup artichoke hearts 4 cups broccoli florets 4 cup bamboo shoots 2 cups cucumber, sliced 4 cup mushrooms, chopped 2 cups yellow squash, sliced 1-1/3 cup snow peas 1 cup asparagus 1 ½ cup Brussels sprouts 2 green or red peppers or 2 cups chopped 4 cups radishes 2 heads iceberg lettuce, chopped 10 cups watercress 1/3 banana 1 carrot or 1 cup sliced carrots ½ cup peas 1/3 cup mango, sliced 1 Tbsp raisins ¼ cup low-fat cottage cheese 1 oz low fat cheese or 1 string cheese 1 ½ oz ground turkey/buffalo or <10% fat beef 2 oz firm tofu 2 egg whites 1 whole egg 1 oz cheese, nonfat 1/3 cup water chestnuts 1 ½ cups chopped onions or spaghetti squash ½ grapefruit ½ orange ½ cup blueberries 1 peach 1 plum 1 cup raspberries 4 medium artichoke 1 -1/3 cup green beans 4 cups cauliflower pieces 2 cups celery, sliced 1 fig 1-1/3 cup onion, chopped 2 cups zucchini, sliced 2 tomatoes or 2 cups cherry tomatoes 3 cups bok choy 3 cups cabbage 2 cups jalapeno peppers (ouch!) 10 cups romaine lettuce, chopped 10 cups spinach, chopped 2 dates ¼ cantaloupe melon or ¾ cup cubed melon ¼ cup corn ½ cup beets, sliced ½ cup pineapple, diced ¾ cup watermelon, cubed 19 1 BLOCK FAT CHOICES 1/3 tsp EVOO, almond, peanut, Canola oil ½ tsp almond butter 1 tsp slivered almonds 1 Tbsp avocado or guacamole 3 olives 6 peanuts ½ tsp Tahini ½ tsp natural peanut butter 1 macadamia nut 2 cashews 3 pistachios ½ tsp walnuts, shelled and chopped 20 SAUCES, CONDIMENTS, SALAD DRESSINGS AND SEASONINGS Zoned Herb Dressing Makes 4 – ½ cup servings Source: The Top 100 Zone Foods, Barry Sears, PhD INGREDIENTS 1 ½ cups onion, finely minced ¼ cup chickpeas, canned, minced finely 8 tsp cornstarch 1 ¾ cups water ¼ cup cider vinegar 1/8 tsp Worcestershire sauce 1 tsp dried oregano 2 tsp garlic, minced 1/8 tsp chili powder ½ tsp celery salt 1 tsp dried dill 2 Tbsp balsamic vinegar 1 tsp dried tarragon 1 tsp parley flakes 1 tsp dried basil Makes 4 – ½ cup (1 Carbohydrate) servings BLOCK SIZE 1 Carbohydrate 1 Carbohydrate 2 Carbohydrates PREPARE 1. Combine all ingredients in a small saucepan to form a thickened dressing (Mix cornstarch with a little cold water to dissolve it before adding to saucepan) 2. Heat dressing to a simmer, constantly stirring until mixture thickens 3. Transfer dressing to a storing container and let cool 4. Each time you make a Zone-favorable meal, use this dressing as a replacement for 1 Carbohydrate Zone Block 21 SMOOTHIES & SHAKES Melon, Cherry, Grape & Yogurt Smoothie Source: Zone Meals in Seconds, Dr. Barry Sears & Lynn Sears, slightly modified Yields 1 – 4 Block Meal or 4- 1 Block Snacks INGREDIENTS BLOCK SIZE ½ cup low-fat yogurt 2 tsp unsalted, unsweetened almond butter 1 ounce scoop of vanilla protein powder (egg white or whey) ¾ cup sliced fresh melon (honeydew, cantaloupe) ½ cup seedless red grapes (OK frozen) 1/3 cup fresh, pitted unsweetened “sweet” cherries or ½ cup frozen unsweetened “sweet” cherries (not thawed) ¼ tsp dried ginger or 1 tsp minced fresh or bottled ginger root 2 tsp apple fiber powder (optional) ¼ cup water or 2 ice cubes (optional) 1/16 to 1/8 tsp stevia extract powder or 2 to drops stevia liquid (optional) 1 – 4 BLOCK MEAL 4 – 1 BLOCK SNACKS 1 Protein, 1 Carb 4 fat 3 Protein 1 Carbohydrate 1 Carbohydrate 1 Carbohydrate PREPARE 1. Combine yogurt, nut butter, protein powder, melon, grapes, cherries and ginger 2. Add the apple fiber if desired 3. Cover and process until smooth, stopping to scrape down the sides with spatula 4. Add ¼ cup water for a thinner texture or 2 cubes for a frostier texture 5. Add stevia to taste, blend again 6. Serve Strawberry, Mango, Pineapple Smoothie Source: Zone Meals in Seconds, Dr. Barry Sears & Lynn Sears, slightly modified Yields 1 – 4 Block Meal or 4- 1 Block Snacks INGREDIENTS BLOCK SIZE ½ cup low-fat yogurt 8 unsalted cashews 1 ounce scoop of vanilla protein powder (egg white or whey) 1 cup frozen or fresh strawberries 1/3 cup fresh or ½ cup frozen cubed mango 1 Protein, 1 Cab 4 fat 3 Protein 1 Carbohydrate 1 Carbohydrate 22 ½ cup frozen or fresh pineapple slices ¼ tsp dried ginger or 1 tsp minced fresh or bottled ginger root 2 tsp apple fiber powder (optional) ¼ cup water or 2 ice cubes (optional) 1/16 to 1/8 tsp stevia extract powder or 2 to drops stevia liquid (optional) 1 Carbohydrate 1 – 4 BLOCK MEAL 4 – 1 BLOCK SNACKS PREPARE 1. Combine yogurt, cashews, protein powder, fruit & ginger in a blender and process until smooth 2. Add the apple fiber if desired 3. Cover and process until smooth, stopping to scrape down the sides with spatula 4. Add ¼ cup water for a thinner texture or 2 cubes for a frostier texture 5. Add stevia to taste, blend again 6. Serve 23