These are some of the delicious recipes from The Start Here Diet.
Prep: 15 minutes, Cook: 15 minutes, Yield: twelve 5-inch pancakes
Ingredients: 0.5 cup old-fashioned oats, 2 cups milk or buttermilk. Dry ingredients: 1.5 cups whole-wheat flour, 2 teaspoons baking powder, 0.5 teaspoon baking soda, 0.25 teaspoon sea salt. Wet ingredients: 2 eggs, 0.25 cup brown sugar (or honey), 1 tablespoon extra virgin olive oil or grapeseed oil, 0.25 teaspoon vanilla extract, 1 cup frozen or fresh blueberries (optional), Eat-Clean cooking spray.
Directions: In a medium bowl, mix together the oats and buttermilk and set aside. In a separate large bowl, sift together the dry ingredients. Stir the wet ingredients into the oat and buttermilk mixture, then add to the dry ingredients. Mix until just moistened. The batter will be lumpy. Gently stir in blueberries, if desired.
Heat a griddle or large nonstick skillet thoroughly over medium-low heat. Spray with Eat-Clean spray. Pour the batter onto the griddle to make the desired-size pancakes, leaving 1 inch between them. Cook until the batter starts to bubble on top and is dry around the edges. Carefully flip and cook for one more minute. Repeat until all the batter is used. This batter can also be used to make waffles. Simply cook in a waffle iron sprayed with Eat-Clean spray.
Prep: 15 minutes, Cook: 1 to 1.5 hours. Yield: Chicken - 4 to 6 servings; gravy - 1.5 cups
Roasted Chicken: one 4 - to 5 - pound chicken, 1 lemon (quartered), 1 teaspoon extra virgin olive oil, 0.5 teaspoon sea salt, 0.25 teaspoon black pepper, 0.25 teaspoon poultry seasoning (or 0.5 teaspoon combination of your favorite dried herbs and spices, such as thyme, marjoram, sage, rosemary, paprika, cumin, coriander, or nutmeg; or 1 teaspoon of your favorite fresh herbs, minced, such as rosemary, thyme, or sage.
Gravy: Drippings from the roasted chicken, 1.25 cups low-sodium chicken broth, 1 tablespoon cornstarch or arrowroot, juice from the lemons inside the roasted chicken, pinch of sea salt and freshly ground black pepper.
To make the chicken: Preheat oven to 375F. Remove the packet from inside the chicken (containing the neck and innards) and either discard or save for future use (the neck can be used to make stock; the liver can be used to make pate.) Rinse the chicken inside and out with cold water, drain, and pat dry with a paper towel.
Place the chicken on a shallow roasting pan or baking sheet with a lip, breast side up. The legs will be angled up and the wings will be on the bottom. Tuck the wings underneath the body to keep them from burning. Place the lemon quarters inside the chicken.
Rub the outside of the chicken thoroughly with the olive oil, wipe off your hands, and season the chicken all over with salt, pepper, and the herbs/spices of your choice. Pat or gently rub the seasonings into the skin. Wash your hands.
Roast the chicken until browned and the internal temperature reaches 165 degrees. A 5-pound chicken will take about 1.5 hours to cook. If you don't have a thermometer, you can check by making a cut near the leg; if the juices run clear, the chicken is done. Remove the chicken from the oven. Remove the lemons with tongs or a fork and set aside. Cover the chicken with foil and let it rest for 10 minutes.
To make the gravy: Spoon off and discard the fat that floated to the top of the drippings in the roasting pan. Pour the remaining liquid into a small pan and place on the stove over medium-high heat. Add 1 cup of the chicken broth and bring to a simmer. In a small bowl, whisk together the remaining 0.25 cup chicken broth with the cornstarch or arrowroot and add to the pot while whisking constantly. Simmer the gravy until it thickens, about 1 minute. Remove from heat, squeeze in the juice from the lemon quarters you set aside, and season with salt and pepper. To serve, carve the chicken and serve with the natural pan gravy.
Prep: 10 minutes, Cook: 10 minutes, Yield: 3 cups; two 1.5 cup servings or three 1 cup servings.
(This oatmeal can be made ahead of time and packaged in "to go" containers to take with you. Add a scrambled or hard-boiled egg to make a complete breakfast.)
Ingredients: 1 tablespoon organic unsalted butter, 1 apple (cut into 0.5-inch dice), 0.5 teaspoon cinnamon, 1 cup old-fashioned oats, 1.75 cups water, pinch of sea salt, 1 tablespoon brown sugar (or maple syrup or honey), 1 tablespoon sliced almonds or chopped walnuts (optional), 1 cup milk.
Directions: In a small pot over moderate heat, melt the butter and add the apple. Cook until softened and golden brown, stirring occasionally, 5 minutes. Stir in the cinnamon to coat. Add the oats, water, and salt. Bring to a simmer and cook for 5 minutes. If the oatmeal gets too thick, add a little more water. Remove from heat, cover, and let stand for 3 minutes. Uncover and stir in the brown sugar. Divide among bowls, top with almonds or walnuts, and pour in the milk. Eat warm.
Note: The almonds, walnuts, and milk help to "lock in" the carbs, so that your blood sugar doesn't spike and you don't trigger carb cravings.
Prep: 5 minutes, Cook: 5 minutes, Yield: 1 serving.
Ingredients: 2 eggs, 1 tablespoon whole milk (or step up to reduced-fat milk), pinch of sea salt and freshly ground black pepper, Eat-clean cooking spray, 1 tablespoon soft goat cheese, such as chevre, 1 tablespoon finely chopped chives or scallions (green part only).
Directions: In a bowl, whisk together the eggs, milk, and salt and pepper. Heat an 8-inch nonstick skillet over medium-low heat and spray with cooking spray. Pour the eggs into the skillet and cook until they start to firm up around the edges. Lift up the edges with a rubber spatula to let the eggs run underneath, repeating until the eggs are set. Sprinkle the goat cheese and chives over the top. Using the spatula, fold the omelet in half and slide onto a plate.
Prep: 5 minutes, Cook: 5 minutes, Yield: 1 complete meal.
Ingredients: Eat-Clean cooking spray, 2 eggs, 4 cups lightly packed fresh spinach, 1 slice of whole-grain bread, toasted, or 0.5 cup cooked brown rice, 1 teaspoon organic unsalted butter, 0.5 tomato, thinly sliced, sea salt and freshly ground black pepper.
Directions: Fill the bottom of an egg poacher with an inch of water and bring to a simmer over medium-high heat. Spray 2 poaching cups with Eat-Clean cooking spray and add the eggs. Cover the pan and cook the eggs until the whites are set and the yolks are slightly thickened, 3 minutes. Remove the cups from the poacher and set aside.
Meanwhile, heat a nonstick skillet over medium heat. Add the spinach and a small splash of water. Using tongs, turn the spinach a few times until it wilts. Remove from heat and transfer to a plate. Toast the bread and spread with the butter. Use a knife to loosen the edges of the eggs from their cups, then slide them onto the toast. Fan out the tomato slices next to the eggs and spinach. Season the eggs with a small pinch of sea salt and black pepper.
Prep: 15 minutes, Cook: 10 minutes, Yield: 4.5 cups; makes about 8 soft tacos.
Taco Fillings: 1 teaspoon extra virgin olive oil, 0.5 onion (finely chopped), 1.5 pounds lean or extra-lean ground beef (or step up to lean ground turkey or chicken, or a combination), 1 teaspoon Mexican chili powder, 1 teaspoon ground cumin, 1 teaspoon garlic powder, 0.25 teaspoon sea salt, 0.5 teaspoon freshly ground black pepper, one 16-ounce can fat-free or low-fat refried beans.
Taco Fixings: Shredded romaine lettuce, chopped tomatoes, chopped red onion or scallions, chopped avocado, chopped fresh cilantro, greek yogurt, Mexican hot sauce.
Directions: Heat the olive oil in a very large nonstick skillet over moderate heat. Add the onion and cook until soft, about 5 minutes. Increase the heat to medium high and add the ground beef (or turkey or chicken); use a wooden spoon to break it up as it cooks. Stir in the chili powder, cumin, garlic powder, salt and pepper. Continue to cook the beef until it is no longer pink. Stir in the beans. Serve on whole-grain tortillas with your favorite taco fixings, such as lettuce, tomatoes, and avocado. Top with a little hot sauce, if desired.