recipes

Meal Plan – Week 4 “Hans’ Lighter, Healthier Comfort Food”

>
>

Update after my own completion of Week Four of “ Hans’ Lighter, Healthier Comfort Food ” meal plan :
.
Here is the final tally after my own completion of four weeks of “Hans’ Lighter, Healthier Comfort Food” meal plan :

1) Total weight loss: 28.5 lbs. (From 286.5 lbs on January 19th, to 258 lbs on February 16th).

2) No more need to inject Insulin. Before my change of eating habits, I had to inject twice a day for about ten years)

3) Tremendous increase in energy.

4) New-found ability to sleep well and deep.

5) No more depressions and dark moods.

6) Overall increase in well-being

7) Even with occasional “falling off the wagon” from my meal plan, (ahhh, those pastries 😦 ), my weight has stabilized at 261 lbs. Obviously this is still too high and I will start with a new Hans’ Lighter, Healthier Comfort Food meal plan (Same principles, different dinner menus) at the beginning of May to shed another 20 lbs.

As I mentioned before, I am sure that other changes in my life style, such as more exercise, alcohol abstinence and refraining from smoking have greatly contributed to my overall improvement of physical and mental well-being. However, all noticeable improvements have only started since I started Hans’ Lighter, Healthier Comfort Food meal plan.
After just one month of adhering to my Hans’ Lighter, Healthier Comfort Food meal plan, my physical and mental state has changed so much that I can wholeheartedly recommend it to anybody who is on a quest for a healthier lifestyle without being confined by a bland, boring, unrealistic diet which does not make sense and is impossible to maintain in the long run.

However, please note that UNDER NO CIRCUMSTANCES should you change your nutrition or your medication without consulting your physician and / or nutritionist first, even getting a second or third opinion before considering any changes !!!

>
Bon Appetit ! Life is Good !
>
>

Daily Breakfast – Fruit/Tea (fibrous fruit + unsweetened tea of your choice)
>

Daily Lunch – Energy bar/Fruits (fruits of your choice + energy bar of your choice)
(many different brands / types of Energy Bars are available – consult your doctor/nutritionist)
>
.

Daily Dinner –

Monday – “ Chicken Noodle Soup ”
Tuesday – “ Salade De Pâtes” ”
Wednesday – “ Bombay Vegetable Omelette”
Thursday – “ Potato And Carrot Soup With Salami And Shrimp ”
Friday – “Chirashizushi -Unagi Kabayaki & Ebi”
Saturday – “ Curry Ribs ”
Sunday – “ Lentil Salad With Tandoori-Style Chicken ”
>
>

Special Chicken Noodle Soup

Salade De Pâtes

Bombay Vegetable Omelette

Potato And Carrot Soup With Salami And Shrimp

Chirashizushi -Unagi Kabayaki & Ebi

Curry Ribs & Naan

Lentil/Yogurt Salad With Tandory-Style Chicken

Lentil/Yogurt Salad With Tandoori-Style Chicken

>
>
>
>
>
>
>

Chicken In A Nest

>
>
Chicken Salad is probably one of the most abused dishes out there. Ever more complicated and pompous, it has lost its original appeal for me a long time ago in it’s present form which is more likely than not a bunch of mostly outer salad leaves (I call that rabbit food 😦 , some obscure bottled dressing and a few slices of tomato and cucumber – $ 17.50 please! – plus tip and a diet coke or water and you will leave the restaurant with a bill of at least $ 25.00 for a mediocre meal you could prepare at home for a fraction of the price, much faster and most of all – much more delicious, healthy and appetizing !
>
Bon Appetit ! Life is Good !
>
>

Chicken In A Nest

>
>
>
Preparation :
To read instructions, hover over pictures
To enlarge pictures and read instructions, click on pictures
>
>
>

: dress grape tomatoes, baby arugula, romaine hearts and mung bean sprouts in honey mustard vinaigrette

: arrange salad on serving platter

: slice half an avocado, reserve shell

: place avocado shell on salad nest

: saute chicken in very hot peanut oil, add scallions

: add chicken to avocado shell, sprinkle with black sesame seeds

: add avocado slices, drizzle with lemon juice and olive oil

: Chicken In A Nest

: Chicken In A Nest

: Chicken In A Nest

>
>
>
>
>
>

$ 90 Salad Splurge …………….

>
>
How do you justify an $90 salad for one?
I do by arguing that if I go to a restaurant and spend the same amount or even more, especially here in South Florida, my food will most likely not be as good and most certainly not as ample and luxurious. Three lbs of stone crab claws ($75) is a generous portion but not excessive. Add the shrimp, avocado and the other ingredients and you reach an eye-watering $90 bucks- definitely not something you want to do often, but once in a while for a special occasion …………. so today I was celebrating my upcoming birthday (December 2nd !) 🙂
>
Bon Appetit ! Live a Little ! 🙂
>
>

Stone Crab And Shrimp Salad

>
>
>
Preparation :
To read instructions, hover over pictures
To enlarge pictures and read instructions, click on pictures
>
>
>

: Stone Crab Legs & Shrimp

: mix endive, tomato, cucumber and ranch dressing

: plate salad and avocado wedges

: sprinkle salad with pomegranate seeds, top with crab meat and shrimp, drizzle with fresh lemon juice

: Stone Crab And Shrimp Salad

: Stone Crab And Shrimp Salad

: Stone Crab And Shrimp Salad

: Stone Crab And Shrimp Salad

>
>
>
>
>
>
>

Mama Tilly’s “Quer Durch Den Garten” Eintopf

>
Link to “Hans’ Lighter, Healthier Comfort Food”
.
>
I wish I could sit one more time at my parents dinner table and be served my moms “Quer Durch Den Garten” eintopf. Of course, as a child, veggies and stews were not exactly big time favorites, but, as with so many memories, decades later all we usually remember are the good parts of our experiences and so it is with this dish – so, one more time please 🙂
This dish shows up in many homes nowadays but its new name is usually “clear out the fridge”.
But, what was then, way back, poetically called “quer durch den garten” (across the garden) was literally just that – everything that was ripe in the vegetable garden and had to be used up before it spoiled. Therefore, during harvest time in our back of the house small veggie garden, “quer durch den garten” was a dish that showed up a bit too often. Always a bit different, sometimes added pasta or rice instead of potatoes, usually different vegetables (whatever was ready for consumption) and most always a different protein – bacon, sausage, chicken, beef, or a combination of whatever was available. Obviously, this is one of my favorite dishes now, but back then…….. 😦
So here it is, in honor of my mom’s “Quer Durch Den Garten” eintopf:
>
Bon Appetit ! Hans, you are not allowed to go outside before you finish your plate !!!
>
Link to ” Eintopf ”
>
Link to ” Gnocchi ” Recipe

>
>
>

Mama Tillys “Quer Durch Den Garten” Eintopf

>
>
>
Preparation :
To read instructions, hover over pictures
To enlarge pictures and read instructions, click on pictures
>
>
>

: chicken, kilbasa, tomatoes, broccoli stems

: simmer all vegetables in chicken stock until almost done, add meat

: bring back to a simmer, add gnocchi, simmer until gnocchi float

: check / adjust seasoning

: Mama Tillys “Quer Durch Den Garten” Eintopf

: Mama Tillys “Quer Durch Den Garten” Eintopf

: Mama Tillys “Quer Durch Den Garten” Eintopf

: to serve, add freshly grated swiss cheese ( mama tilly’s original) or parmesan cheese

: Mama Tillys “Quer Durch Den Garten” Eintopf

>
>
>
>
>
>

Steamed Bok Choy In Oyster Sauce & Grilled Chicken Breast In Sweet Chili Sauce

>
Link to : “Hans’ Lighter, Healthier Comfort Food ”
>

>
Baby bok choy – must be one of the best vegetables anywhere. I just love the looks, the taste and especially the texture. Of course, as far as the taste is concerned, there is not much of it’s own, so I usually add oyster sauce or fermented black bean sauce among other strong ingredients to bring out the best of these beauties 🙂
>
Bon Appetit ! Life is Good !
>
P.S.
In case you wonder why I did not toast the sesame seeds –
I sometimes prefer the taste of un-toasted sesame, it is milder as if you toast them, – just a personal preference 🙂
>
>

drizzle vegetables with oyster sauce mixture

top with chicken, sprinkle with sesame seeds and cilantro

Steamed Bok Choy In Oyster Sauce & Grilled Chicken Breast In Sweet Chili Sauce

>
>
>
Preparation :
To read instructions, hover over pictures
To enlarge pictures and read instructions, click on pictures
>
>
>
>

: make a sauce by simmeringoyster sauce, hoi sin sauce and soy sauce with garlic paste, grated ginger and cayenne pepper until reduced by half

: season bok choy with kosher salt and cayenne pepper

: saute in peanut oil until leaves start to wilt, add oyster sauce mixture, cover, steam for ca 3 minutes or until bokchoy is heated through

: remove bok choy, from sauce, set aside, add beansprouts and radish julienne, steam until heated through, remove veggies from sauce, set aside

: meanwhile, season chicken breast with salt and pepper, grill, brush generously with sweet chili sauce

: serving platter….

: arrange vegetables on platter

: drizzle vegetables with oyster sauce mixture

: top with chicken, sprinkle with sesame seeds and cilantro

: Steamed Bok Choy In Oyster Sauce & Grilled Chicken Breast In Sweet Chili Sauce

: Steamed Bok Choy In Oyster Sauce & Grilled Chicken Breast In Sweet Chili Sauce

: Steamed Bok Choy In Oyster Sauce & Grilled Chicken Breast In Sweet Chili Sauce

>
>
>
>
>
>

Seafood Snack

>
>
>
Your choice:
>

$ 3.95 – 1 pack of crappy “Nachos”
$ 4.50 – 1 small tub of crappy “Salsa”
$ 3.50 – 1 small can of crappy “Cheese Dip”

Total: $ 11.95 for a crappy snack 😦
>
OR !!!
>
$ 11.00 – 1,5 lbs snow crab legs
$ 6.00 – 0.5 lb eat & peel shrimp
$ 1.00 for some Thai sweet & spicy chili sauce
$ 0.50 half a lemon
<
Total: 18.50 for a delicious, healthy, beautiful snack 🙂
>
You be the judge !

>
Bon Appetit ! (Either way) 🙂
>
>

: Seafood Snack

: Seafood Snack

: Seafood Snack

: Seafood Snack

: Bella loves Seafood 🙂

>
>
>
>
>
>
>
>
>

Corned Beef And Cabbage – Happy St Patrick’s Day

>
>
After a week of corned beef almost daily, (I bought too much meat, as usual), I am happy that today St Paddy’s day is finally here, the mountain of corned beef is devoured and we can move on to other goodies. 🙂
However, today’s dish, Corned Beef and Cabbage, has been served in so many different versions that most of it has become just a shadow of its former glory. I hope that I can help resurrect people’s interest in this lovely dish. My version is a simple one, yet pretty to look at and most important, VERY tasty and sumptuous.
>
Bon Appetit ! Life is Good !
>
Click Here For Corned Beef Recipe
>
>

Corned Beef And Cabbage

>
>
>
Preparation :
To read instructions, hover over pictures
To enlarge pictures and read instructions, click on pictures
>
>
>

: rainbow potatoes, onions, herb/garlic butter

: saute vegetables in herb/garlic butter

: add beef stock, simmer until potatoes are almost done

: add cabbage

: add corned beef, ladle butter/stock from the bottom of the pan over the meat and cabbage, cover, simmer until cabbage is done, about 15 to 25 minutes, depending on your preference of texture

: plate cabbage and potatoes

: top with beef, ladle stock / butter over the top, sprinkle with scallions

: Corned Beef And Cabbage

>
>
>
>
>

Matzoball & Corned Beef Soup

>
>
Today’s lunch pay’s homage to the fact that tomorrow is St Paddy’s day and to the fact that corned beef is not really Irish in origin but has its roots in the Jewish community 🙂
(Before you scream at me, you might want to read the article below)

Is Corned Beef Really Irish?
The rise and fall and rise of the traditional St. Patrick’s Day meal
By Shaylyn Esposito, smithsonian.com , March 15, 2013

>
Besides that, look at the pictures of this culinary knockout! If you are a soup lover, you won’t be able to resist this sexy, curvy beauty 🙂
I prepare this dish and many variations of it many times during the year, although usually I use regular beef, chicken or vegetable broth.
>
Bon Appetit ! B’taya Von ! Gow dty vee dty fondagh ! Go raibh an bia blasta !
>
>
Click Here For Corned Beef & Corned Beef Soup Recipes
.
Click Here for Matzo Ball Recipe
>
Click Here For More St Paddy’s Day Recipes
>
>
>
>

Matzoball & Corned Beef Soup

>
>
<
Preparation :
To read instructions, hover over pictures
To enlarge pictures and read instructions, click on pictures
>
>
>

: follow link for Matzo Ball Recipe

: cut corned beef into cubes

: place corned beef and finely sliced chives in serving dish

: matzoballs, starting to simmer

: same matzoballs, 30 minutes later

: add matzoball to beef

: add stock to matzo ball and meat

: Matzoball & Corned Beef Soup

>
>

>
>
>

Éirinn go Brách – Cál ceannann (Colcannon)………

>
>
Colcannon, Corned Beef & Horseradish Sauce
>
>
Cál ceannann (Colcannon) is, in the form presented here, without a doubt one of the most sumptuous and decadent potato dishes you’ll find in any home or restaurant. Far removed from its humble beginnings, this version is loaded with butter, cream, leeks and scallions, seasoned with sea salt and nutmeg and served with corned beef in horseradish cream. This combination far elevates the corned beef above its more common pairing with simple cabbage and onions.
>
Bon Appetit ! Life is Good !
>
Link to Horseradish Sauce Recipe
>
Link to Corned Beef Recipe
>
>

Colcannon, Corned Beef & Horseradish Sauce

>
>
>

: getting started with the colcannon…..

: dice leeks into fine brunoise, thinly slice scallions

: simmer leeks in cream until soft

: peel and slice potatoes, simmer in salted water until soft

: drain potatoes

: add a stick of butter, cayenne pepper, grated nutmeg

: add cream with leeks

: add scallions

: blend all into smooth puree

: to serve, place a portion of potatoes on plate next to sliced corned beef, make an indention, place a generous knob of butter in indention

: ladle horseradish sauce over corned beef

: Colcannon, Corned Beef & Horseradish Sauce

: Colcannon, Corned Beef & Horseradish Sauce

: Colcannon, Corned Beef & Horseradish Sauce

>
>
>
>
>

Braised Turkey Leg With Bell Peppers And Great Northern Beans

>
Week Three – Monday Dinner – “Hans’ Lighter, Healthier Comfort Food” meal plan
>
>
>

While most folks think Turkey is only appropriate as a thanksgiving meal, I enjoy turkey all year-long. Braised turkey legs, turkey giblet adobo, grilled turkey hearts and turkey neck soup are some of my favorite dishes, while the whole turkey serves mostly as a showpiece for family celebration on thanksgiving.
Turkey legs are a lean cut, so they fit perfectly into my meal plan at “Hans’ Lighter, Healthier Comfort Food” meal plan.
>
Bon Appetit ! Life is Good !
>
>