Yummy Insulin Resistance Diet (IRD) Recipes

Tia38 · 03-12-2008, 11:21 AM

I've seen quite a few recipes go by on our buddy thread and wanted to consolidate them here.

Anyone (and everyone!) is welcome to add IR Diet friendly recipes here. It's okay if you don't know the nutritional info... hopefully individuals can figure out appropriate portion sizes.

Don't forget to link and balance!

-Tia

PS. Here's a link to some South Beach recipes. I suspect many (if not all) will work for IR style eating as well.

Yummy SBD recipes!

Tia38 · 03-12-2008, 11:23 AM

From our March thread:

Quote:

Originally Posted by welshgirl

Here's a super easy quiche:

Stuffing Quiche
Box of dry stuffing
6 eggs
1 cup of milk
1/2 onion chopped
Peppers and/or any other veggies you like (mushrooms, tomatoes, etc.) chopped (in a pinch I use a bag of frozen mixed veges)

Lightly spray a pie pan with oil of choice. Pour in the stuffing from the box. On top of the stuffing place all your veggies chopped up. Beat the eggs and milk, then pour over the stuffing and vegetables. You want to make sure the egg mixture goes all the way to the bottom of the dish (sometimes I have to poke around with a fork to get it to soak down). If you want you can sprinkle cheese on the top.

Bake at 350 for 35-40 minutes. You want the egg to cook through.
Slice and enjoy.

The cals and carbs in this vary according to your stuffing mix, and what cheese etc. you add. Just add it up and divide by your serving slice number.

I make this vegetarian, but you could add some meat into it if you'd like. This is such a flexible recipe. I've tried all sorts of things in it, from artichokes on to feta cheese. I've loved every variation. And it packs easily for lunches, keeps in the fridge etc. Is a yummy meal with salad.

Laura

Tia38 · 03-12-2008, 11:25 AM

From the SB Recipe thread:

Quote:

Originally Posted by Tia38

5 Can Soup (aka Taco Soup?) -- from another board (I'll look for pointer).

I was dubious, but this is awesome. DH loved it, and he's a bit picky. I billed it as Taco Soup rather than 5 can soup to start, but once he tried it he didn't care what was in it, or what it was called! Someone said it's similar to WW Taco Soup, but I haven't seen that recipe?

1 can chicken broth
[I used 2 cubes and 2 cups water instead]
1 can fat free refried beans
[really -- trust me here]
1 can black beans (drain and rinse)
[can swap in other beans if you like, e.g., pinto]
1 can red kidney beans (drain and rinse)
[light or dark, or other beans if you prefer]
1 can rotelle tomatoes with peppers
[substitue other diced tomatoes with spices as you like]
1/2-1pound cooked chicken breast
[you can get this is in a can too, but I haven't tried it yet]

Heat the broth a min or two (hot but not boiling).
Mix in the refried beans. Heat another minute or so.
Dump in the rest. (I drain+rinsse the beans; others don't.)
Heat 5-7 minutes until hot throughout and flavors blend.
Optionally serve with low fat or fat free cheese and/or sour cream.

Makes about 4 good-sized servings. Reheats well. Very filling! Serve with a salad to get some veggies in.

Spice it up with cayenne or tabasco. Try cumin for some depth.
Quick, easy, and surprising yummy.

The refried beans make a nice texture to the soup. I thought it sounded weird, but trust me, well-worth trying.

You can skip the chicken -- the beans provide tons of protein. You could use ground beef/turkey or south beach-friendly sausage as a substitute. The whole thing is sort of a quick/easy chili, but as a soup.

For P2 we may add toasted ww pita wedges as fake tortilla chips?

We're going to try adding in some veggies (maybe frozen peppers or some escarole), but we made it "plain" the first time to see if we liked it. Boy did we!

-Tia

PS. You can probaby just dump everything in and heat to speed things up, but if you make the broth from bouillion it's easier to spread things out into steps.

Tia38 · 03-12-2008, 11:29 AM

From the March thread:

I did a variation which included a can of crushed tomatoes and for herbs I used about 1 teaspoon each of basil, oregano and thyme. I also added a potato (diced) and have seen folks suggest adding spinach.

Quote:

Originally Posted by Somewhat Damaged

J

I have a lentil soup recipe, but kinda like Jennifer's mom I just throw a whole bunch of stuff in a pot!

Soak 8 to 12 oz dry lentils in water while choppping veggies, or for longer if you wish.
1 to 2 carrots, chopped small or sliced thin
3 stalks celery, sliced
1 onion, chopped
2 cloves garlic chopped or pressed, or to taste
handful of frozen corn (optional if you don't want the extra carbs)
handful of brown or wild rice blend (again, optional, but it helps thicken it)
4 to 5 cans (I think they're 12 oz cans?) of vegetable broth or chicken broth
herb chicken seasoning, or other favorite herb seasoning
salt

saute onion and celery in a little oil until tender, add carrots and continue cooking for a few mins. Add garlic, herb seasoning to taste, corn, and rice. Drain lentils and add to rest of veggies, then add most or all of broth and simmer for several hours, stirring occasionally. When everything is tender, you can thicken the soup more by using a potato masher to mash the lentils a little, or if you like it thin you can add more broth. Add salt/pepper to taste. You can also add pretty much anything else you like... beans, tomatoes, etc. Mine is just so sparse because I can get picky about food!

Tia38 · 03-12-2008, 11:31 AM

Another from March:

Quote:

Originally Posted by Somewhat Damaged

Okay, this is super easy and unscientific...

Take a pork roast, I think I usually get a lean looking pork loin roast (I think that's the cut... it's lean and boneless), about the size of a football or so, put it in the crockpot with an inch or two of water, and a little bbq sauce (the bbq sauce is totally optional at this point, since it just kinda dissolves in the water).

If you don't have all day to cook it, you can cut it into strips before you put it in there. If you cut it, it takes about 4 hours on high, if you leave it whole it can take 6 or more hours. If you are going to cut it into strips, cutting with the grain of the meat will give you a stringier end product, if you like that texture (I do).

Alright, so cook it until the meat is falling apart. Take the meat and put it in a bowl... like a mixing bowl or something, or the bowl you're going to store it in. Use two forks to shred the meat so there are no big chunks left, then pour in some bbq sauce. You might have to shop around for the kind with the least sugar. Mix it all up until it's as saucy as you want it, and serve

When I first started doing this, I was adding all of the bbq sauce to the crockpot, but it gets really watery that way and is not as flavorful. Now I take the meat from the crockpot and shred it and add the sauce and it's lots better.

Tia38 · 03-12-2008, 11:33 AM

From the Feb thread.

Posted by SweetWoman (not sure why I can't put it in as a quote?):

BEANS AND GREENS SOUP

1T Extra virgin olive oil
1 large onion chopped
1 bunch dark leafy greens, collard, kale, chard or baby spinach
one can 15.5 oz white beans ( might add another can here)
6 c chicken stock
salt, pepper and grated parmesan

Saute onions and garlic in EVOO until soft, stir in greens and cook uncovered until wilted. Add chicken stock and beans, bring to boil, then turn down and simmer for 5 mins. Salt, lots of freshly ground black pepper, and grated cheese on top when you serve.

The soup will last me all week for my lunches.

Tia38 · 03-12-2008, 11:35 AM

From the Feb thread.

Originally posted by 'ajw' (again, not sure why I can't put it in quoted):

It's out of the Fix it and forget it diabetic cookbook. Most of the recipes are IR friendly!! I saw it this past weekend in Wally world and picked it up. Recipes for just about everything! Veggies, beef, venison, seafood, chicken, etc.

It's pork chops in mushroom sauce p56
(6) 1/4lb boneless pork chops (I used tenderloin cut into chops).
1 can cream of mushroom soup fat free
4 oz can sliced mushrooms
3/4 c white whine (i just used reg. cooking white wine)
2 tbsp quick cooking tapioca
2 tsp worcestershire sauce
1 tsp beef buillion granules or cube (I used chicken since I'm allergic to beef)
1/4 tsp minced garlic
1/4 tsp. thyme (optional)

Place chops in slow cooker, combine ingredients, pour over pork chops, cook low 8 to 10, high 4.5 to 5. I did mine for 8.5 hrs on low and that was a little too long.

Nutritional stuff: 207 calories, total fat 8, sat. fat 3.3, poly fat .8, mono fat 3.7, cholesterol 52mg, sodium 452, total carb 9, dietary fiber 1, sugars 2 protein 22

soulfulqween · 03-12-2008, 11:43 AM

Can the MOD make this a sticky...
I love to cook and I am always looking for new recipes to try...Thanks Tia.

Tia38 · 03-12-2008, 12:14 PM

I suspect this thread may get moved... I see that the SB recipes (link in first post of this thread) got moved... I didn't realize it until after I had started this thread here in the buddy group.

Glad it looks helpful!

-Tia

cemomster · 03-12-2008, 05:30 PM

Yeah Tia!!!!

Somewhat Damaged · 03-12-2008, 06:06 PM

Go Tia!

Super quick and easy delicous HUMMUS

2 15 oz cans garbanzo beans
1/2 or more cloves of garlic... to taste
1 lemon
cumin
salt
good quality extra virgin olive oil
food processor or good blender

Drain and rinse the garbanzo beans... a lot of them are canned in salt and sugar. Start with 1/2 a clove of garlic, chop it up in your blender or FP. Add both cans of garbanzo beans and the juice of one lemon. Process until all the big bits are gone. Add 1/4 c of olive oil while continuing to blend, and add more olive oil until you reach the desired consistency. The dip should be very smooth and creamy when you're all done. Add 1/4 to 1/2 tsp each of salt and cumin until it's seasoned to taste, blend a little more and serve it up!

For the purposes of the IR Diet, this recipe is pretty much all protein

Somewhat Damaged · 03-29-2008, 03:48 PM

Mexican lasagna!

1 lb lean ground beef
1 pkg taco seasoning mix
1 28 oz can crushed tomatoes OR 1 sm can enchilada sauce and 1 14 oz can crushed tomatoes
10 6" corn tortillas
1 c salsa
1/2 c shredded cheese (cheddar or colby)
1 can black beans

Preheat oven to 350 degrees F.
Brown the ground beef and drain the fat, add taco seasoning, tomatoes and black beans. You may have to adjust the amount of tomatoes depending on how saucy you want it. Spoon 1/2 the beef mixture into a 9 x 13 pan sprayed with non stick spray. Place a layer of tortillas over the beef mixture. Repeat layering process once. Top the top layer of tortillas with either salsa or enchilada sauce, depending on preference, then top with cheese. Bake at 350 for appx 20 mins or until hot and bubbly.

This is pretty versatile. I'm not a huge salsa fan so I usually top mine with enchilada sauce. As long as you don't eat a 6" x 6" piece at one serving, you will stay under your carb allowance

The only thing that needs to be counted for carbs are the tortillas.

magiccitymama · 03-30-2008, 09:50 PM

I'm starting the IR lifestyle Monday, and was worried about meals to fix in the coming weeks. Thanks, ladies!

Can someone post a link to the IR group here at SC? I'm hoping to get some good tips from everyone's experiences.

03-12-2008, 11:21 AM	#1 (permalink)
Tia38 Lurking from Cloud9 :-) Join Date: Aug 2005 Posts: 1,647 Points: 13,888.80 Bank: 0.00 Total Points: 13,888.80 Donate	Yummy Insulin Resistance Diet (IRD) Recipes I've seen quite a few recipes go by on our buddy thread and wanted to consolidate them here. Anyone (and everyone!) is welcome to add IR Diet friendly recipes here. It's okay if you don't know the nutritional info... hopefully individuals can figure out appropriate portion sizes. Don't forget to link and balance! -Tia PS. Here's a link to some South Beach recipes. I suspect many (if not all) will work for IR style eating as well. Yummy SBD recipes! __________________ - Miracles and surprises happen everyday. - Life is what happens when we are busy making plans.

03-12-2008, 11:33 AM	#6 (permalink)
Tia38 Lurking from Cloud9 :-) Join Date: Aug 2005 Posts: 1,647 Points: 13,888.80 Bank: 0.00 Total Points: 13,888.80 Donate	From the Feb thread. Posted by SweetWoman (not sure why I can't put it in as a quote?): BEANS AND GREENS SOUP 1T Extra virgin olive oil 1 large onion chopped 1 bunch dark leafy greens, collard, kale, chard or baby spinach one can 15.5 oz white beans ( might add another can here) 6 c chicken stock salt, pepper and grated parmesan Saute onions and garlic in EVOO until soft, stir in greens and cook uncovered until wilted. Add chicken stock and beans, bring to boil, then turn down and simmer for 5 mins. Salt, lots of freshly ground black pepper, and grated cheese on top when you serve. The soup will last me all week for my lunches. __________________ - Miracles and surprises happen everyday. - Life is what happens when we are busy making plans.

03-12-2008, 11:35 AM	#7 (permalink)
Tia38 Lurking from Cloud9 :-) Join Date: Aug 2005 Posts: 1,647 Points: 13,888.80 Bank: 0.00 Total Points: 13,888.80 Donate	From the Feb thread. Originally posted by 'ajw' (again, not sure why I can't put it in quoted): It's out of the Fix it and forget it diabetic cookbook. Most of the recipes are IR friendly!! I saw it this past weekend in Wally world and picked it up. Recipes for just about everything! Veggies, beef, venison, seafood, chicken, etc. It's pork chops in mushroom sauce p56 (6) 1/4lb boneless pork chops (I used tenderloin cut into chops). 1 can cream of mushroom soup fat free 4 oz can sliced mushrooms 3/4 c white whine (i just used reg. cooking white wine) 2 tbsp quick cooking tapioca 2 tsp worcestershire sauce 1 tsp beef buillion granules or cube (I used chicken since I'm allergic to beef) 1/4 tsp minced garlic 1/4 tsp. thyme (optional) Place chops in slow cooker, combine ingredients, pour over pork chops, cook low 8 to 10, high 4.5 to 5. I did mine for 8.5 hrs on low and that was a little too long. Nutritional stuff: 207 calories, total fat 8, sat. fat 3.3, poly fat .8, mono fat 3.7, cholesterol 52mg, sodium 452, total carb 9, dietary fiber 1, sugars 2 protein 22 __________________ - Miracles and surprises happen everyday. - Life is what happens when we are busy making plans.

03-12-2008, 11:43 AM	#8 (permalink)
soulfulqween SoulfulCyster Join Date: Jun 2004 Location: Where I am... Posts: 1,381 My Mood: Points: 13,084.92 Bank: 2,913.46 Total Points: 15,998.38 Donate	Can the MOD make this a sticky... I love to cook and I am always looking for new recipes to try...Thanks Tia. __________________ Meds: Saw Palmetto Dong Quai Calendula Valerian Black Cohosh Dandelion Root Cinnamon Vitamin C Fe St John's Wort Chromium Picolinate To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts. PCOS DX 6.7.04 To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts. A wonderful man luvz To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts. me... To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts. [/size]

03-12-2008, 12:14 PM	#9 (permalink)
Tia38 Lurking from Cloud9 :-) Join Date: Aug 2005 Posts: 1,647 Points: 13,888.80 Bank: 0.00 Total Points: 13,888.80 Donate	I suspect this thread may get moved... I see that the SB recipes (link in first post of this thread) got moved... I didn't realize it until after I had started this thread here in the buddy group. Glad it looks helpful! -Tia __________________ - Miracles and surprises happen everyday. - Life is what happens when we are busy making plans.

03-12-2008, 05:30 PM	#10 (permalink)
cemomster Retired Dairy Queen. :( Join Date: Feb 2006 Location: Somewhere inbetween insanity and bliss! Posts: 1,620 My Mood: Points: 10,918.68 Bank: 173,885.96 Total Points: 184,804.64 Donate	Yeah Tia!!!! __________________ *To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.* Jenny ~Carl's Wife 4-18-98 Mommy to CJ 6-21 -99 and Emily 2-23-07 BOTH ARE MIRACLES! DX 2000, Metformin Battle 2500 MG To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.

03-12-2008, 06:06 PM	#11 (permalink)
Somewhat Damaged Registered User Join Date: Feb 2008 Posts: 163 Points: 436.94 Bank: 4,317.07 Total Points: 4,754.01 Donate	Go Tia! Super quick and easy delicous HUMMUS 2 15 oz cans garbanzo beans 1/2 or more cloves of garlic... to taste 1 lemon cumin salt good quality extra virgin olive oil food processor or good blender Drain and rinse the garbanzo beans... a lot of them are canned in salt and sugar. Start with 1/2 a clove of garlic, chop it up in your blender or FP. Add both cans of garbanzo beans and the juice of one lemon. Process until all the big bits are gone. Add 1/4 c of olive oil while continuing to blend, and add more olive oil until you reach the desired consistency. The dip should be very smooth and creamy when you're all done. Add 1/4 to 1/2 tsp each of salt and cumin until it's seasoned to taste, blend a little more and serve it up! For the purposes of the IR Diet, this recipe is pretty much all protein

03-29-2008, 03:48 PM	#12 (permalink)
Somewhat Damaged Registered User Join Date: Feb 2008 Posts: 163 Points: 436.94 Bank: 4,317.07 Total Points: 4,754.01 Donate	Mexican lasagna! 1 lb lean ground beef 1 pkg taco seasoning mix 1 28 oz can crushed tomatoes OR 1 sm can enchilada sauce and 1 14 oz can crushed tomatoes 10 6" corn tortillas 1 c salsa 1/2 c shredded cheese (cheddar or colby) 1 can black beans Preheat oven to 350 degrees F. Brown the ground beef and drain the fat, add taco seasoning, tomatoes and black beans. You may have to adjust the amount of tomatoes depending on how saucy you want it. Spoon 1/2 the beef mixture into a 9 x 13 pan sprayed with non stick spray. Place a layer of tortillas over the beef mixture. Repeat layering process once. Top the top layer of tortillas with either salsa or enchilada sauce, depending on preference, then top with cheese. Bake at 350 for appx 20 mins or until hot and bubbly. This is pretty versatile. I'm not a huge salsa fan so I usually top mine with enchilada sauce. As long as you don't eat a 6" x 6" piece at one serving, you will stay under your carb allowance The only thing that needs to be counted for carbs are the tortillas.

03-30-2008, 09:50 PM	#13 (permalink)
magiccitymama I Am Iron Man Join Date: Oct 2003 Location: Alabama Posts: 5,160 My Mood: Points: 523,179.40 Bank: 46,609,414.87 Total Points: 47,132,594.27 Donate	I'm starting the IR lifestyle Monday, and was worried about meals to fix in the coming weeks. Thanks, ladies! Can someone post a link to the IR group here at SC? I'm hoping to get some good tips from everyone's experiences. __________________ If mama ain't happy, ain't nobody happy. To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts. Married since 1999 To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts. DS Lucas ~ 3 3/4-years-old If you want a picture of the future, imagine a boot stamping on a human face—forever. ~ George Orwell, 1984 To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.

03-30-2008, 11:10 PM	#14 (permalink)
Somewhat Damaged Registered User