Rice-Free Cabbage Rolls!

The best cabbage rolls I've ever tasted are those made by Scott's Step-Grandma Sue: High on meat, low on rice. Extrapolating from that principle, cutting the rice completely out of the picture can only improve on the situation. I should get her recipe and alter this one a bit more in the future, but for now, I've found one that suits our cabbage-y needs.

Ingredients

3 red onions, diced

8 cloves of garlic, minced

4.5 lbs lean ground beef

  4 eggs (optional)
1 head green cabbage

2 jars of Tomato Sauce

Tablespoon of Oregano

Pepper  to taste 

Steam cabbage in water for 8-10 minutes after removing the core. Let it cool down to the touch.

Brown beef with onion and garlic. 

If you would like to add egg, add it to the beef and onion mix after it is done browning. Add in oregano and fresh ground pepper.

Peel off leaves of the cabbage once it has cooled down.

Roll up 3 or 4 spoonfuls of beef mixture in cabbage leaves and arrange in ungreased baking tray. Pour tomato sauce on top (1/2 cup). 

Bake at 350°F for 30 minutes. Makes 4 full casserole trays 

Composition of a serving: 15 portions (2-3 rolls/portion)

Calories: 508.6 cal

Fat: 30 g (from beef, mostly drained off)

Cholesterol: 122 mg 

Sodium: 179 mg

Carbohydrates: 17.6 g

Sugar: 9.5 g

Protein: 39 g + 1.0 g w/ eggs

Fiber: 5.0 g 

Potassium: 621 mg

% Daily vitamins: 15.5% vitamin A, 15% calcium, 24% iron, 69% vitamin C

Split Pea and Bacon Soup

A wonderfully simple soup to warm up with on a cold winters day. It was found on this website and altered slightly. A word of warning: read the ingredients of your chicken broth and bacon when you are at the store. Pick ones without sugar and as few preservatives as possible. I found organic broth at Costco and there are a few different brands of Bacon, including the Olympic or Olymel low sodium. Both have sodium based preservatives and smoke, so if you can find a brand that doesn't, or that is low fat without the sugar: let me know!

Ingredients

1 large onion, diced
4 celery stalks, diced
1 pound of bacon, chopped
3 cups of dried split peas
6 cups of chicken stock or broth

6 cups water

A few pinches of rosemary

Pepper and salt to taste

In a large soup pot, add the bacon and cook at medium-low heat.

When a lot of the bacon fat has "melted" off, drain the bacon. Leave enough fat to cook the bacon and vegetables.

Add the onion and celery. Cook the vegetables and bacon on medium low heat until the vegetables are soft (5 to 10 minutes).

Add stock, water, split peas, and rosemary. Bring the soup to a boil, then reduce to low heat. Cover and let simmer for an hour.

Using an immersion blender, blend the soup into a nice thick consistent liquid. Salt and pepper to taste. 

Composition of a serving: 10 portions (2 cups)

Calories: 288

Fat: 19 g (from the bacon... less if you drain it)

Cholesterol: 35 mg (again... blame the bacon)

Sodium: 448.7 mg (from the broth)

Carbohydrates: 14.9 g (peas)

Sugar: 3.0 g (peas)

Protein: 13.5 g

Fiber: 5.6 g 

Potassium: 509 mg

% Daily vitamins: 3.4% vitamin A, 2.5% calcium, 3% iron, 4.4% vitamin C

The most important way to start the day!

Breakfast: It sets you up for the rest of your day. It needs to be filling, full or protein, and easy to make in a jiffy. If you are thinking about starting the four hour body diet, first change the way you have breakfast. Eat it within an hour of waking up, 30 minutes is even better. Try it for two weeks and if you feel like you have more energy, try applying these simple concepts to the rest of your day as well.

After a couple months of trial and error, we have developed a simple recipe for a breakfast casserole that we find really delivers! 

1.5 cups 2% Cottage Cheese

500 mL Egg Whites in Carton

1/2 Jar Artichoke Hearts from 1L Jar

1/2 Cup handful grape tomatoes

If you would like to add spices, go ahead: I like Rosemary, Basil or a little fresh ground pepper. 

Preheat Oven to 350°F (convection bake if possible)

In an 8x12 casserole dish, apply oil to the bottom and sides of the pan. I use either the canola oil the artichoke hearts are sitting in, or macadamia nut oil.

Mix first three components in Casserole dish. Sprinkle tomatoes on top. Bake for 50-60 minutes at 350°F. Let casserole cool and split into 6 portions. (4 if you want a hearty helping)

Nuke for 1-2 minutes in microwave in the morning, and enjoy with black coffee. (or with whole cream if you must add cream)


Feel free to add meat or vegetables: Chicken with cumin on it or pollock adds some more lovely protein to this. If you want to add cauliflower or broccoli, make your florets quite small and blanch them first in hot water to soften them up.

Composition of a serving: 6 portions

Calories: 179

Fat: 7g

Cholesterol: 7.5 mg

Sodium: 312 mg (14% daily)

Carbohydrates: 3.0 g

Sugar: 2.5 g

Protein: 20 g

Fiber: 3 g 

Potassium: 119 mg

% Daily vitamins: 3% vitamin A, 5% calcium,1% iron, 20% riboflavin, 8% niacin,10% folate, 34% vitamin C

Composition of a serving: 4 portions

Calories: 298g

Fat: 10 g

Cholesterol: 11mg

Sodium: 468 mg

Carbohydrates: 4.5g

Sugar: 3.8g

Protein: 30 g

Fiber: 4.5g
Potassium: 119 mg (178 mg)

% Daily vitamins: 4.5% vitamin A, 7.5% calcium, 1.5% iron, 30% riboflavin, 12% niacin,15% folate, 51% vitamin C