Romaine lettuce

Meal Plan-Week Three

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Meal Plan – Week Three

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Update after my own completion of Week Four of  “ Hans’ Lighter, Healthier Comfort Food ” meal plan  :
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During the four weeks I have adhered (more or less 😦 ) strictly to my “Hans’ Lighter, Healthier Comfort Food” meal plan, I have lost a total of 24.5 lbs of weight. (From 286.5 lbs on January 19th, to 262 lbs on February 16th).
But most importantly for me, for the past 4 weeks (starting on February 11th), I do not have the need to inject myself twice a day with Insulin (I still take Metformin for my Diabetis). This is a decision I have made after monitoring my blood sugar levels 8 – 10 times a day and having an average blood sugar level of 100, compared with fluctuating levels of anywhere between 75 and 500 before starting  “Hans’ Lighter, Healthier Comfort Food” meal plan.
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However, please note that UNDER NO CIRCUMSTANCES should you change your medication without consulting your physician first, even getting a second or third opinion before considering any changes !!!
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I am sure that other changes in my life style, such as more exercise, as well as alcohol abstinence and refraining from smoking have greatly contributed to my overall improvement of physical and mental well-being (gone are the sluggishness and low energy, depressions and dark moods)
After just one month, I feel much better, sleep much better and on top of all the benefits of living a bit more on the sensible side of life, I eat as much as I want, when I want and what I want. (Except on the two days of the week which allow me a dinner of anything I crave, although in much smaller portions than I was used to).

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Bon Appetit !   Life is Good !
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Daily Breakfast – Fruit/Tea  (fibrous fruit + unsweetened tea of your choice)
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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)
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Daily Dinner

Monday – “ Braised Turkey Leg With Peppers And Great Northern Beans ”
Tuesday – “ Greek  Limburger Salad ”
Wednesday – “ Steamed Baby Bok Choy With Ginger Garlic Pork”
Thursday – “ Mama Tilly’s Quer Durch Den Garten Eintopf ”
Friday – “ Shrimp And Lap Cheong Fried Rice ”
Saturday – “ Panko Breaded Chicken Breast & Romaine In Sun Dried Tomato Dressing ”
Sunday – “ Chicken In A Nest ”
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Braised Turkey With Peppers And Great Northern Beans

Braised Turkey With Peppers And Great Northern Beans

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Greek  (Limburger)  Salad

(Limburger) Greek Salad

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Steamed Baby Bok Choy With Ginger Garlic Pork Cutlets

Steamed Baby Bok Choy With Ginger Garlic Pork

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Mama Tilly's Quer Durch Den Garten Eintopf

Mama Tilly’s Quer Durch Den Garten Eintopf

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Shrimp And Lap Cheong Fried Rice

Shrimp And Lap Cheong Fried Rice

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Panko Breaded Chicken Breast & Romain In Sun Dried Tomato Dressing

Panko Breaded Chicken Breast & Romain In Sun Dried Tomato Dressing

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Chicken In A Nest

Chicken In A Nest

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Panko Breaded St. Peter’s Fish In Lemon/Caper Butter

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Tonight,  a simple dinner of St. Peter’s fish and salad was all I wanted and all I needed.
Crispy fish filet with a bit of lemon/caper butter and romaine lettuce with peppers, radish and onion in raspberry vinaigrette.
Aaahhhh, the simple life 🙂
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Caesar Salad “Royal”

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No such thing as a Caesar Salad “Royal” you say?
Maybe up until around noon today you were right. But, after I made myself a traditional caesar salad for lunch and looked at it with hungry eyes (Bella too) , we felt the strong need to embellish the salad somewhat and this was the result :

Trim and wash  romaine lettuce, cut into your preferred size or leave individual leafs whole. Prepare thinly sliced toast of your favorite bread. For the dressing, mash anchovy filets in a bowl, add egg yolks, roasted garlic pure, lemon juice, salt and cayenne pepper and in a slow, steady stream add good quality olive oil until you have a dressing the texture of  mayonnaise. Add some finely grated parmigiano reggiano, mix well. Adjust taste and texture if necessary. Mix romaine with the dressing, arrange on serving dish. If you love anchovies (I do), top salad with additional filets. Sprinkle with finely grated or finely shaved parmigiano reggiano. Serve toast on the side.     Voilà – Caesar Salad.

For Caesar Salad “Royal”, add the following items :
Prosciutto ham, salame, brie cheese, asiago cheese, manchego cheese, grape tomatoes, chives.     Voilà – Caesar Salad “Royal”

Bon Appetit !   Life is Good !

P.S.
Caesar Salad “Imperial” coming up soon. ( Think crab legs, lobster, shrimp, caviar, etc) 🙂
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Ceasar Salad "Royal"

Ceasar Salad “Royal”


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Late Night Snack: Romaine, Tomatoes, Eggs & Seafood

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What  a great, tasty snack last night at 1.00 am.
Just about three minutes of preparation,
but a great, very enjoyable meal  🙂
If you use canned food, just make sure it is of
very good quality, a few extra $ will make a
big difference in taste, texture and appearance.

I used a simple Dijon mustard vinaigrette,
grape tomatoes, hard-boiled eggs, romaine
lettuce, octopus, mussels, sesame grissini
and sprinkled some Chili flakes on top.
Voila ! Good eat’n !
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Bon Appetit !  Life is Good !
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” Salad Of Romaine, Salame, Gorgonzola & Pomegranate / Blueberry Dressing “

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Although I love pasta and stews of any kind more than any other food,
a close third place is definitely a nice salad. Last night the salad God’s
were knocking at my door, leaving me with this wonderful, quick and easy
concoction :
Romaine, salame, roquefort, egg, carrot, tomato, onion and
pomegranate / blueberry Dressing.
Salad Heaven, right there   🙂
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Ingredient’s :

Romaine lettuce,           cut
Tomatoes,                       sliced
Onions,                           sliced
Carrots,                           julienned
Eggs,                                made into thin crepe, julienned
Garlic,                              paste
Salame,                            thickly julienned
Gorgonzola,                   coarsely  crumbled
Dressing,                        Pomegranate / blueberry/garlic

Method :

Mix all ingredients lightly and serve with a slice of rustic bread
to mop up the dressing and bits at the bottom of the plate.

In this case I used ready made dressing ( Litehouse Pom / Blueberry),
which I enhanced a bit to my taste with garlic paste. Obviously the
choice of dressing, as well as any other ingredient to this salad is
open to change and additions. Just follow your heart, your
cravings and your phantasy  🙂

Bon Appetit !   Life is Good !
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Three Minute “Gourmet” Meal

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I got home today totally exhausted,
deprived of sleep last night and just too bummed out
to be enthusiastic about being in the kitchen and on
my feet any more time then absolutely necessary.
The solution: My favorite three minute gourmet meal  🙂

” Octopus, mussels and romaine salad “
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The key to the success of this dish is to use the best
ingredients available. Please note that while there are a lot of
crappy canned and frozen food‘s out there, there are also some
pretty amazing items available which make it a snap to produce
a wonderful, high quality meal on the fly when, for whatever reason,
time restraints and / or other restrictions prevent you from using the
ideal fresh product.

Ingredient‘s :

Romaine lettuce,          sliced
Octopus,                         canned, drained
Mussels,                         canned, drained
Grape tomatoes,           halved
Radishes,                       sliced
Onions,                          sliced
Basil,                               freeze dried  (Litehouse)
Oregano                         freeze dried  (Litehouse)
Fuji apple dressing      bottled  (Litehouse)
Sangria dressing          bottled  (Litehouse)
Salt                                   to taste
Cayenne pepper            to taste
Granulated garlic         to taste

Method :

Mix all ingredients carefully so as not to break up the delicate mussels.
Serve with jalapeno / cheese sour dough bread.

Bon Appetit !   Life is Good !
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