Enjoy Your Vegetables

Foreword

So, you are eager to embark on another week of Ideal Protein. You’ve chosen your IP packs, and now you are perusing the select produce at the local market; however, another week of chopped raw veggies and unlimited lettuce is starting to sound dull. This week, how about spicing things up a bit and experiment with a little cooking! For those of you that are racking your brain for some innovative IP vegetable ideas– don’t worry. The Body Language Team has come up with some easy ways to help you prepare fresh vegetables (in advance) without getting stressed or losing valuable sleep!

Simple ways to cook fresh vegetables

During all phases of Ideal Protein

- Body Language Team ABQ -

Steaming

Steaming is fast and preserves vital nutrients in fresh vegetables. During phases 1 & 2, one might consider steaming broccoli, spinach, zucchini, asparagus, turnips and/or mushrooms – the other ‘select’ vegetables might get a little soggy if steamed. The best way to steam is to use a steaming basket, but if you don’t have one of these, a simple saucepan or pot will do. Add sliced vegetables and then about 1 1/2 inches of water or non-fat chicken broth. Then season with sea salt, 1-2 tsp. olive or grapeseed oil, your choice of additional dry spices/spice mixture (remember MSG Free/No Carbs!) – cover and simmer on medium heat until the vegetables are ‘al dente’ – just before tender. If the water gets low while cooking, just add a little more.

Oven Roasting (and grilling)

Roasting and grilling are quick, simple and excellent ways for cooking vegetables. First, slice a variety of vegetables or pick one of your favorites to use (again, for phase 1 try: broccoli, zucchini, asparagus, green bell peppers, or mushrooms). Then, in a large bowl, drizzle the vegetables with 1-2 tsp. olive or grapeseed oil (remember: use sparingly when you cook – you don’t want to go overboard – these oils are compulsory, but not unlimited). Add garlic powder, onion powder, sea salt and cracked pepper (or any dry spice of your choice – MSG Free/No Carbs). Place the vegetables on a cookie sheet lined with aluminum foil and roast at 350 degrees until tender. For grilling: lay out a sheet of aluminum foil, mist with non-stick cooking spray, add sliced vegetables and wrap the vegetables loosely with the foil. Place vegetables on a pre-heated grill and close. Cook until tender.

Stir-Frying

Place 2 c. of sliced vegetables in frying pan covered at bottom with any liquid for cooking such as water, non-fat chicken broth or a broth made from stir-fry seasonings (make sure there is MSG Free/No Carbs). Constantly stir the vegetables until they are crispy and glossy. Hint: add 5 oz. of cubed chicken breast, beef or pork or 7 oz. shrimp and cook through for an easy Asian-style meal.

Panning (sauteing)

Vegetables can also be cooked by the steam produced by their own vegetable juices. In a frying pan, add a 1-2 tsp. olive or grapeseed oil, 2 c. sliced vegetables and your favorite seasonings (i.e. fresh crushed garlic). Cover the pan, put it on medium heat, and stir often. Within a few minutes you’ll have spicy and crispy vegetables ready to eat! Panning/sautéing works best for spinach, asparagus, zucchini and shredded cabbage.

Hints:

• Like fresh/raw vegetables, you can also prepare cooked veggies in advance (J); just choose acceptable IP vegetables, chop and cook away!
• Veggies can be steamed in broth and then pureed in a blender for a quick vegetable soup.
• Try not to use too much water or broth – this could make the steamed and stir-fry vegetables bland (the flavor will escape the vegetables and linger in the liquid instead).
• Be creative with your spices – dried herbs, spices and other spice concoctions are excellent ways to keep your vegetables interesting and delicious. Use as much sea salt as you like!
• Remember during phases 1 & 2 you are allowed to steam, roast, grill, stir-fry or pan sauté the vegetables on the ‘occasional’ list 1 or 2x/week.
• Ideal Protein cookbooks are available to help you prepare gourmet meals – ask your IP coach about the Volume II Recipe Book.

Important Reminders:

• For phases 1-2 you MUST adhere to the select/occasional/restricted vegetable lists:

Select: Algae, Alfalfa, Asparagus, Arugula, Broccoli, Bean Sprouts, Cauliflower, Cabbage (red, pak choi, bok choy), Celery, Celeriac, Chicory, Collards, Cress, Cucumbers, Dill Pickles, Endive, Fennel, Field Salad, Green Onions, Green Bell Peppers (cooked) , Kale, Kohlrabi, Leeks, Mushrooms, Okra, Onions (raw only), Hot Peppers, Radicchio, Radish, Rhubarb, Sauerkraut, Soya, Sorrel, Spinach, Swiss Chard, Turnip, Watercress, Zucchini

Occasional: (for phases 1-2 you may choose two items only per week from this list): Brussels Sprouts, Beans (Green & Wax), Eggplant, Hearts of Palm, Peppers (all colors other then green - cooked) Rutabaga, Snow Peas, Swede, Tomato

Not permitted: Artichoke, Avocado, Beets, Carrots, Chick Peas, Corn, Parsnips, Peas, (all) Potatoes, Pumpkin, Sweet Corn, Squash, Yams

Seasonings: Apple Cider Vinegar, Fine Herbs, Garlic, Ginger, Lemon, Lemon Grass, Hot Mustard, Hot Sauce, Soya Sauce, Spices (MSG Free/No Carbs), Tamari Sauce, White Vinegar- NO BALSAMIC or REDWINE VINEGAR!

Remember: serving sizes must be respected with no more/no less then indicated for each phase.