Have you read the book yet? The diet itself is very simple but the book has way more information than can really be posted here.
I read the GI Diet book today. I've got a stack of these books and have been flipping through them hoping to learn something. I'll see if I have the IR book. Thanks for the link.
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Just wanted to add that there was an earlier nice thread summarizing IR diet -- it's not as comprehensive as the book, but certainly a nice starting point and refresher. :-)
Those sound like great recipes - I don't follow the IR diet anymore exactly, but I read the book and still try to keep in mind a lot of the information! That BBQ pork sounds like something worth trying soon.
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This is a bit fiddly to make, but yummy. The carbs look high in the nutritional info, but rememer that most of the ingredients are considered "proteins" by the author's of the book. So it makes a good protein source with veges or a salad etc. I made a double batch (once you are cooking and chopping, why not?), and put them in the freezer for another day.
Lentil and Almond Burgers
Makes 5 Servings:
Per Serving: Calories: 228 , Saturated Fat: 1 g , Total Fat: 9 g , Carbs: 27 g , Dietary Fiber: 7 g , Protein: 11 g , Cholesterol: 41 mg , Sodium: 276 mg
Ingredients: 6 cup(s) water
1 cup(s) lentils, brown
2 tablespoon oil, olive, extra virgin
3/4 cup(s) carrot(s)
1/3 cup(s) shallot(s)
1/3 cup(s) celery
1/4 cup(s) nuts, almonds, sliced
1 teaspoon thyme, fresh
1/2 teaspoon salt
1/4 teaspoon pepper, black ground
1 large egg yolk(s)
1 tablespoon lemon juice
Instructions:
1. Bring water to a boil in a large saucepan. Stir in lentils, reduce heat to medium-low, and simmer until very tender and beginning to break down, about 25 minutes for brown lentils or 30 minutes for green lentils. Drain in a fine-mesh sieve.
2. Meanwhile, heat 1 tablespoon oil in a large skillet over medium heat. Add carrot, shallots, and celery and cook, stirring, until softened, about 3 minutes. Add almonds, thyme, salt, and pepper; continue cooking until the almonds are lightly browned, about 2 minutes. Transfer the mixture to a food processor; add 1 cup of the cooked lentils. Pulse several times, scraping down the sides once or twice, until the mixture is coarsely ground. Transfer to a large bowl; stir in the remaining lentils. Let cool for 10 minutes. Mix in egg yolk and lemon juice. Cover and refrigerate for 1 hour.
3. Form the lentil mixture into 5 patties. Heat the remaining 1 tablespoon oil in a large nonstick skillet, preferably cast-iron, over medium-high heat. Add the patties and cook for 3 to 4 minutes. Turn gently and continue to cook until lightly browned and heated through, 3 to 4 minutes more. Serve immediately.
To make ahead: Prepare through Step 2 up to 6 hours in advance.
__________________ Diagnosed in 2006 Metformin 2000mg, Seasonique DS 9/02 (After 1 yr of TTC) M/C 10/05 DD 9/06 (After 3 yrs of TTC)
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Lost 50-ish pounds so far, 35-ish to go. ChaLEAN Extreme - Grad, Completed in March 09
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This is a bit fiddly to make, but yummy. The carbs look high in the nutritional info, but rememer that most of the ingredients are considered "proteins" by the author's of the book. So it makes a good protein source with veges or a salad etc. I made a double batch (once you are cooking and chopping, why not?), and put them in the freezer for another day.
Lentil and Almond Burgers
Makes 5 Servings:
Per Serving: Calories: 228 , Saturated Fat: 1 g , Total Fat: 9 g , Carbs: 27 g , Dietary Fiber: 7 g , Protein: 11 g , Cholesterol: 41 mg , Sodium: 276 mg
Ingredients: 6 cup(s) water
1 cup(s) lentils, brown
2 tablespoon oil, olive, extra virgin
3/4 cup(s) carrot(s)
1/3 cup(s) shallot(s)
1/3 cup(s) celery
1/4 cup(s) nuts, almonds, sliced
1 teaspoon thyme, fresh
1/2 teaspoon salt
1/4 teaspoon pepper, black ground
1 large egg yolk(s)
1 tablespoon lemon juice
Instructions:
1. Bring water to a boil in a large saucepan. Stir in lentils, reduce heat to medium-low, and simmer until very tender and beginning to break down, about 25 minutes for brown lentils or 30 minutes for green lentils. Drain in a fine-mesh sieve.
2. Meanwhile, heat 1 tablespoon oil in a large skillet over medium heat. Add carrot, shallots, and celery and cook, stirring, until softened, about 3 minutes. Add almonds, thyme, salt, and pepper; continue cooking until the almonds are lightly browned, about 2 minutes. Transfer the mixture to a food processor; add 1 cup of the cooked lentils. Pulse several times, scraping down the sides once or twice, until the mixture is coarsely ground. Transfer to a large bowl; stir in the remaining lentils. Let cool for 10 minutes. Mix in egg yolk and lemon juice. Cover and refrigerate for 1 hour.
3. Form the lentil mixture into 5 patties. Heat the remaining 1 tablespoon oil in a large nonstick skillet, preferably cast-iron, over medium-high heat. Add the patties and cook for 3 to 4 minutes. Turn gently and continue to cook until lightly browned and heated through, 3 to 4 minutes more. Serve immediately.
To make ahead: Prepare through Step 2 up to 6 hours in advance.
Are these the same lentil burgers you mentioned the other day? Do you have to use the almond?
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Yes, they are the ones I mentioned in my food list. And I suppose the almonds in or out would be up to you. We loved the extra texture/crunch they gave.
Laura
__________________ Diagnosed in 2006 Metformin 2000mg, Seasonique DS 9/02 (After 1 yr of TTC) M/C 10/05 DD 9/06 (After 3 yrs of TTC)
M/C #2 Losing and getting fit with healthy eating and 60-90 mins of exercise 6X a week. (And loving it!)
Lost 50-ish pounds so far, 35-ish to go. ChaLEAN Extreme - Grad, Completed in March 09
P90X - Grad, Completed in June 09
Fitcysters Bootcamper - for every one we've had.
