Get a free booklet from Zoe Harcombeon her website – 20 Diet Myths – Busted!

For more information visit her website at: http://www.zoeharcombe.com/the-knowledge/20-diet-myths-busted/

• Good olive oil, for frying
• 3/4 pound eggplant, unpeeled, sliced 1/2-inch thick
• 1/4 cup ricotta cheese
• 1 extra-large egg
• 1/4 cup half-and-half
• 1/2 cup plus 2 tablespoons freshly grated Parmesan
• Kosher salt
• Freshly ground black pepper
• 1/2 cup good bottled marinara sauce (or make your own – see end of this page.)

1. Preheat the oven to 400 degrees F.
2. Heat about 1/8-inch of olive oil in a very large frying pan over medium heat. When the oil is almost smoking, add several slices of eggplant and cook, turning once, until they are evenly browned on both sides and cooked through, about 5 minutes. Be careful, it splatters! Transfer the cooked eggplant slices to paper towels to drain. Add more oil, heat, and add more eggplant until all the slices are cooked.
3. Meanwhile, in a small bowl, mix together the ricotta, egg, half-and-half, 1/4 cup of the Parmesan, 1/8 teaspoon salt, and 1/8 teaspoon pepper.
4. In each of 2 individual gratin dishes, place a layer of eggplant slices, then sprinkle with Parmesan, salt and pepper and spoon 1/2 of the marinara sauce. Next, add a second layer of eggplant, more salt and pepper, half the ricotta mixture, and finally 1 tablespoon of grated Parmesan on top.
5. Place the gratins on a baking sheet and bake for 25 to 30 minutes or until the custard sets and the top is browned. Serve warm

Remember since this is a fat meal, don’t eat bread with it!

Homemade Marinara Sauce:

• 2 (14.5 ounce) cans stewed tomatoes
• 1 (6 ounce) can tomato paste
• 4 tablespoons chopped fresh parsley
• 1 clove garlic, minced
• 1 teaspoon dried oregano
• 1 teaspoon salt
• 1/4 teaspoon ground black pepper
• 6 tablespoons olive oil
• 1/3 cup finely diced onion
• 1/2 cup white wine

1. In a food processor place Italian tomatoes, tomato paste, chopped parsley, minced garlic, oregano, salt, and pepper. Blend until smooth.
2. In a large skillet over medium heat saute the finely chopped onion in olive oil for 2 minutes. Add the blended tomato sauce and white wine.
3. Simmer for 30 minutes, stirring occasionally.

Enjoy – taken from the Barefoot Contessa

Here I struggled because of a few lifelong habits.

First, I love potatoes with my meat. Now I had to think differently. Potatoes were more or less a meal themselves. They work well with veggies. But not having any bacon or cheese with them was hard for my brain!

Next, I could have cheese with meat, but not with pasta or bread! Again, this was very different for me. I do like cheese on my vegetables, but only having cheese on veggies when served with meat was another one of those tough transitions for me.

At times this could be tricky with my family. I have a wife and two daughters who are under weight and need to gain, not loose. But here are some modifications we were able to make.

My hamburger (we love to grill) is served on lettuce with a slice of cheese, tomato and onion. Their hamburgers are served on a bun.

My whole grain pasta is served with a delicious herb and vegetable red sauce, their pasta sauce has added meat and they can sprinkle cheese if they want. (My wife makes the sauce in one large pan, then takes out their sauce and finishes in in another pan with the browned meat.) Our family loves garlic bread which I can eat with the pasta and herb sauce.

If my family is in the mood for something Italian and cheesy – we use eggplant and no bread for me. They can have pasta and garlic bread.

Slowly both my wife and I have been adjusting to a new way of thinking! At times it can be difficult, but just yesterday my brother-in-law and niece stopped by for a visit. We had not seen each other since Thanksgiving. They both commented on how “good” I looked since being on the diet! Now that will keep you motivated!

With bread – Phase 3, without, Phase 2

fat meal (due to cheese)

This recipe was taken from Weber.com. It is meant to be made on a grill, but you can make this on a stove top as well.

Vinaigrette

• 1 tablespoon Dijon mustard
• 2 tablespoons champagne vinegar
• 1/4teaspoon kosher salt
• 1/8teaspoon ground black pepper
• 1/2cup extra-virgin olive oil

Note, I do not like mustard vinaigrettes so I substituted. You can find a Harcombe compliant Vinaigrette to substitute if you desire.

• 1-1/2pounds asparagus
• 1 pint cherry tomatoes
• 3slices country-style whole grain bread, about 3 ounces total, cut into 1/2-inch cubes
• 1/2cup crumbled feta cheese
• 2 tablespoons chopped fresh chives

1. Prepare the grill for direct cooking over medium heat (350° to 450°F) and preheat the grill pan.
2. In a small bowl whisk the mustard, vinegar, salt, and pepper. Slowly drizzle and whisk in the oil until it is emulsified.
3. Remove and discard the tough bottom of each asparagus spear by grasping at each end and bending it gently until it snaps at its natural point of tenderness, usually about two-thirds of the way down the spear.
4. Spread the asparagus on a large plate. Drizzle with 2 tablespoons of the vinaigrette and turn the spears until they are evenly coated. In a medium bowl toss the tomatoes and bread cubes with 2 tablespoons of the vinaigrette.
5. Brush the cooking grates clean. Spread the tomatoes and bread cubes in a single layer on the grill pan and lay the asparagus on the cooking grate. Grill over direct medium heat, with the lid closed as much as possible, until the asparagus is tender, the tomatoes begin to soften, and the bread cubes are toasted, turning often. The asparagus will take 6 to 8 minutes and the tomatoes and bread cubes will take 2 to 4 minutes.
6. Arrange the asparagus on a platter and top with the tomatoes, croutons, feta, and chives. Serve with the remaining vinaigrette.

If you keep the bread to the side you can eat your asparagus without for a Phase 2 meal and your family can put the bread in if they desire.

Enjoy!

Phase 2 or 3

Looking for pasta without cheese or any fat? This one is good with a carb meal or on its own.

• 1 package (16 oz) whole wheat or rice penne or whole wheat or rice elbow twist pasta
• 2 tablespoons olive oil
• 2 medium yellow peppers, thinly sliced
• 1 large sweet onion (Walla Walla or Vidaliea) thinly sliced
• salt to taste
• pepper to taste
• 1 tablespoon balsamic vinegar
• 1.2 cup chopped basil leaves

1. In a large sauce pot, cook pasta according to directions. Drain, reserving 1/2 cup water
2. Return pasta to pot
3. While pasta cooks, heat oil in a skillet over medium heat. Add peppers, onion and salt and pepper. Stir until vegetables are tender and golden. Remove and stir in balsamic vinegar and basil
4. Add 1/2 pasta cooking water and yellow pepper mixture to pasta in pot.
5. Toss and serve

You can try some different vegetables if you like.

Enjoy

This recipe was taken from Good Housekeeping Light & Healthy Cookbook:

Phase 2 and 3

• 2 quarts of water
• 5 – 7 black tea bags (If you pour this over a full glass of ice, you will need it to be stronger to hold its flavor as the ice melts.)
• 10 packets of stevia (I use Sweet Leaf brand)
• 6 ounces of fresh or frozen (unsweetened) red raspberries, or less if you like your tea to be the prominent flavor

1. Boil water, then add tea bags
2. Steep for 10 minutes or to get desired strength, remove bags, cool
3. In a blender add  tea, stevia and raspberries, blend until smooth
4. Serve over ice and for a little twang put it a slice or two of lemon or lime

Enjoy!

• 1 tablespoon butter (or if you would rather olive oil)
• 1/4 teaspoon dried or fresh basil
• 1/4 teaspoon dried thyme
• 1/8 teaspoon black pepper
• 2 garlic cloves, crushed
• 1/2 teaspoon paprika
• 2 medium potatoes
• 2 tablespoons low fat cottage cheese

1. Place all ingredients except paprika, potato and cottage cheese into a cup and microwave until melted then stir mixture well.
2. Cut two slices half way into potato, then fill with mixture and place a little over the outside
3. Wrap potatoes with foil and bake for one hour at 350F (180C) (or wrap with a damp paper towl, place on a plate and microwave for 3 minutes, then wrap in foil and wait 3 more minutes)
4. Remove potatoes from foil, finish cutting in half, pinch ends to open up potato, spoon cottage cheese over top and sprinkle with paprika

Enjoy!

This very simple and crazy delicious salad dressing is so good you will want to drink it. All the ingredients are nourishing and healing as well as bringing to life any salad or vegetables. Try it once and you will be hooked.

• 5 tablespoons lemon juice
• 1/2 cup of Extra Virgin Olive Oil
• 4 cloves garlic – finely chopped
• 1 teaspoon salt
• 2 teaspoon curry powder
• 1 teaspoon cumin
• 2 teaspoon Fructevia, Steviva Blend or a pinch Steviva Brands Pure Stevia Powder (see below)
• 1/2 teaspoon black pepper

Directions

1. Place the ingredients in a blender and blend for 30 seconds.
2. Let cool and drizzle over fresh salads or vegetables.

Enjoy!

This recipe is from the steviva website and is formulated for their brand of stevia. You can order their stevia from Amazon:

 

note that the powder does not have fructose, but the “blend” does, so when on the diet, avoid fructose.

I love grilling with real charcoal on my Weber grill. Because I get a weekly newsletter from Weber I found this recipe!

• 6 4 – 5-ounce fresh fillets (this recipe works well with catfish or other strong flavored fish), about 1/2 inch thick
• 1 teaspoon finely shredded lime peel
• 3 tablespoons lime juice
• 2 tablespoons fresh cilantro
• 2 tablespoons fresh oregano
• 2 tablespoons green onion, finely chopped
• 1 tablespoon olive oil
• 1/4 teaspoon salt
• 1/4 teaspoon cayenne pepper
• 1 15-ounce can black beans, rinsed and drained
• 1 medium avocado, halved, seeded, peeled, and diced
• 1/2 cup chopped tomato (1 medium)
• Lime wedges

INSTRUCTIONS:

1. Rinse fish; pat dry with paper towels. Set aside.
2. For relish, in a small bowl stir together lime peel, lime juice, cilantro, oregano, green onion, olive oil, salt, and cayenne pepper. In a medium bowl combine beans, avocado, and tomato; stir in half the cilantro mixture. Cover and chill until serving time.
3. For a charcoal grill, grill fish on the greased rack of an uncovered grill directly over medium coals for 4 to 6 minutes or until fish begins to flake when tested with a fork, turning and brushing once with remaining cilantro mixture halfway through grilling. (For a gas grill, preheat grill. Reduce heat to medium. Place fish on the ungreased rack over heat. Grill covered as directed.)
4. Discard any remaining cilantro mixture. Serve fish with relish and lime wedges.

Enjoy!

This and more grilling recipes can be found at: http://bhgchillandgrill.com/home/recipes.php#/category/4/id/2/

Monterey Jack Cheese Substitute:

• 10 oz low fat cottage cheese
• dash Worcestershire sauce
• 1/8 teaspoon ground red pepper
• a few chopped walnuts or pecans, toasted (I know you are to avoid all nuts in phase 2)
• 2 tablespoons cup chopped fresh parsley

Combine and mix ingredients and set aside

• 1 jar (12 oz) no sugar medium salsa
• 1 can (8 oz) no-salt-added black beans, rinsed and drained
• 1 can (15 1/4 oz) no-salt-added whole-kernel corn, drained
• 1/2 cup packed fresh cilantro leaves
• 4 (10 inch) flour tortillas
• cheese substitute

Preheat oven to 500 F. Spray cookie sheet with nonstick cooking spray

In a small bow, mix salsa and tomato sauce. In a medium blow, mix beans, corn and cilantro

Place 1 tortilla in prepared pan. Spread one-third of the of salsa mix, bean mix and cheese substitute. Repeat layering 2 more times, ending with the last tortilla

Bake pie until heated through, approximately 10 minutes.

Serve with additional salsa on top if desired.

**You can turn this into a “fat” meal by using real Monterey Jack cheese. Mix all ingredients and hear on low in a saucepan. Take several tablespoons full of the mixture and roll in a lettuce leaf (use tooth pick to hold closed) and serve without the tortilla!

I want to continue to “mess” with the cheese substitute – please let me know if you have tried this and how it turned out and if you made any modifications to the substitute cheese!

This recipe was modified from Good Housekeeping Light & Healthy Cookbook: