This month, the focus is on vegetables. Most of these are side dishes, but they can easily be adapted to become complete meals. A good goal to shoot for is at least 1/2 lb of vegetables per meal.

Indian Style Slaw

Here is an easy, cheap veggie idea. If you use a bag of ready made broccoli slaw, you can really save time. Tomatoes are optional. Though this is a stand-alone veggie dish, you could add some leftover meat to this for a complete meal.

Time: 8 minutes

• 1 bag broccoli slaw
• 1 cup fresh diced tomatoes (optional)
• 1 Tbsp olive oil
• 1 tsp mustard seeds
• 1 tsp cumin
• 1/4 tsp turmeric
• 2 Tbsp lemon juice

Heat 1 Tbsp of olive oil over medium heat in a skillet, add 1 tsp of mustard seeds. Cover and cook until the seeds stop popping. Next, add the whole bag of slaw, the tomatoes (if using), plus 1 tsp cumin and 1/4 tsp of turmeric. Saute for 3-5 minutes, tossing occasionally, until the slaw is soft. Add 2 Tbsp of lemon juice. Stir and serve.

Zone info: 2 servings at - 1.5 carb blocks, 4.5 fat blocks




Red Cabbage Slaw

Here is a basic recipe for a red cabbage slaw, and then three different ways to use it. Use what you have on hand if you don't have the exact ingredients used here.

A food chopper will save tons of time. Consider investing in a good one, it will be well worth the price.

Slaw:

Time: 7 minutes

• 4 1/2 cups diced red cabbage
• 1 cup diced celery
• 1 cup diced carrots
• 1/3 cup chopped cilantro
• 1 Tbsp oregano
• 2 Tbsp lime juice

Chop the veggies, then toss in a bowl.

Option 1: Slaw saute'

Time: 8 minutes

• slaw, as prepared above
• 1/4 cup chopped bacon ends (nitrate free)
• 1/2 tsp red pepper flakes

In a large skillet, heat the bacon ends over medium heat. Once the bacon has cooked and become soft, add the slaw and red pepper flakes. Saute, tossing often, until the veggies begin to soften. Serve as a side dish.

Zone info: 2 servings at - 2.5 carb blocks, 1.5 protein blocks, 11 fat blocks

Option 2: Top with Tuna

Time: 5 minutes

• Slaw saute', as prepared above
• 2 - 6 oz. cans no salt added tuna
• 3 Tbsp capers
• 1 tsp Dijon mustard
• 1/4 tsp horseradish

Combine the tuna, capers, Dijon, and horseradish in a small pan. Heat and mix until warm, then serve as a topping over the slaw saute'.

Zone info(tuna portion only): 2 servings at - 10 protein blocks, 1 fat block

Option 3: Slaw with Dill

Time: 5 minutes

• basic slaw recipe (as above, but not sautéed')
• olive oil mayonnaise (see recipe in Performance Menu issue 28), but use lime juice instead of lemon juice)
• 1/2 tsp dill weed
• 1/4 tsp mustard powder
• 1/4 tsp dill seed
• 1/4 tsp onion powder

Combine slaw, mayonnaise, and spices in a bowl; mix well. Add the mayonnaise in an amount that will satisfy your fat needs. One tablespoon will be about 8 fat blocks.

Zone info: slaw as above, adjust fat as needed.




Sea Greens Salad

Sea vegetables can be a nutrient dense, low carb addition to many foods. Here is a simple salad using wakame. Wakame is a good source of calcium and iodine.

Time: 10 minutes

Salad:
• 4 cups mixed greens
• 1 cup shredded red cabbage
• 1/2 cup grated carrots
• 1/2 cup dried wakame
• 2 Tbsp pine nuts

Dressing:
• 2 Tbsp olive oil
• 1 Tbsp orange juice or orange champagne muscat vinegar
• 1 Tbsp wheat free hoisin sauce

Soak the wakame in cold water for 10 minutes. Drain, then place in a saucepan of boiling water. Cook one minute, then drain.

Toss the greens, cabbage and carrots. Place on serving plates; top with the wakame and pine nuts.

In a small bowl, mix the dressing ingredients. Drizzle over the salads, then serve.

Zone info: 2 servings at ~ 1 carb block, 13 fat blocks




Breakfast Broccoli Hash

Here is my new favorite breakfast. It makes for a quick, nutrient dense meal that won't jack up your blood sugar.

If you eat nightshades, you might substitute chicken chorizo sausage for a great tasting Mexican style breakfast.

Time: 15 minutes

• 5 cups broccoli
• 1 cup chopped leeks or green onions
• 1 lb ground chicken
• 1 Tbsp oregano
• 1 tsp coconut oil

Chop your broccoli into uniform pieces, then use a steamer or a pressure cooker to cook until soft. I use a pressure cooker, and the cook time is around 2 minutes once the cooker gets up to pressure. Steaming will take a few minutes longer. Be careful not to overcook, as you want the broccoli to remain slightly crisp.

Meanwhile, brown the ground chicken or chorizo in the coconut oil. Use medium heat. When the meat has browned, add the leeks and oregano. Cook for about 5 minutes, or until the leeks have become soft. Add the steamed broccoli, mix well. Heat for 1-2 minutes more, then serve.

Zone info: 4 servings at ~1 carb block, 4 protein blocks, 2 fat blocks