Monday, November 29, 2010

Keep Trim Breakfast Ideas


Finaly Keep Trim. I couldn't wait to eat oatmeal for breakfast.

1 cup fat free milk
1/2 cup old fashioned oats
2 Tbsp raisins
1 tsp brown sugar
1/8 tsp ground cinnamon

In a small saucepan, heat the milk, oats, raisins and brown sugar, stirring constantly. Reduce the heat, and continue cooking for about 5 minutes. Remove from the heat. pour in bowls. Sprinkle with cinnamon. Allow to stand for 2 minutes before serving.
Make your favorite oatmeal recipe with fat free milk, calorie-free sweetener, raisins, cinnamon, chopped walnuts or almonds or fresh fruits. The toppings will add some extra calories (sugar or fat) but a bowl of oatmeal with milk and fruit pieces is a delicious way to get fiber, calcium, protein, and plenty of vitamins.

Toast with Jam and Milk

What can be easier than this?

Protein bread - toasted
Sugar free fruit preserve
Skim milk

Slices of cantaloupe and honeydew melon
Cappuccino with fat free milk

Sunday, November 28, 2010

Pan Fried Rib Eye Steak

It is always best to cook meat from or near room temperature, so take it out of the refrigerator an hour before you want to start cooking it.
Season with sea salt, black pepper.
Spray pan with oil, then put the steak in the center of the pan.
Don't cover the pan or move the steak for at least 4 minutes.When the steak is brown, flip it over.
Use a digital thermometer to test the internal temperature of the steaks.
Let the meat rest for a few minutes.
Serve with salad.

Saturday, November 27, 2010

Chicken and Sausage Skewers with Tzatziki

Day 6. Nothing easier. Chicken or turkey, green peppers, onions and some turkey sausage on a skewer.
I made some tzatziki and I had a delicious dinner.

Preheat grill for high heat.
Thread the chicken, sausage, green bell pepper, onion pieces onto skewers alternately. Season with salt and black pepper.
Lightly oil the grill grate. Place kabobs on the prepared grill, and brush with italian dressing (you can marinade chicken in italian dressing for 1 hour). Cook, turning frequently, for 15 minutes, or until chicken juices run clear.

Feta, Dill and Onion Spread

In a medium bowl thoroughly blend cream cheese or greek yogurt, feta cheese, green onion, and fresh dill with an electric mixer.
Cover, and refrigerate at least 4 hours.
Serve on protein bread, crackers, halved peppers or cucumber slices.

Friday, November 26, 2010

Fruit Salad

Fruit salad, any combination of fruits with coffee/tea/diet soda/water.

Substitute lunch recommended

Eggs with cottage cheese and tomatoes

Nothing could be easier than this.

two eggs any style (cooked without oil)
cottage cheese
string beans or tomatoes
one slice of protein bread
tea/coffee/diet soda/water

Tags: scarsdale diet egg recipe idea, smd egg lunch, scarsdale egg lunch day 4, eggs cottage cheese scardale medical diet

Thursday, November 25, 2010


Start with good lean beef. I buy Angus ground beef 96% meat - 4% fat. And believe me if the meet is a good quality meat it can be very juicy. Try it.

I mix it with Weber Gourmet Burger seasoning, add some garlic powder and celery salt and that's it.

Grill the burgers and serve with tomatoes and mustard and ketchup. 

Monday, November 22, 2010

Insalata Caprese - Caprese Salad

ripe tomatoes, sliced 1/4 inch thick
fresh mozzarella cheese, sliced 1/4 inch thick
fresh basil leaves
extra virgin olive oil
balsamic dressing (optional)
chopped garlic
fine sea salt to taste
freshly ground black pepper to taste

Sunday, November 21, 2010

Quick and Easy Chicken Stir-Fry

Recipe coming soon

Grilled Filet Mignon with Wine Sauce and Prosciutto

This was a last minute fillet mignon with red wine sauce and prosciutto bitts.
I had no time for marinade :-(

After tying them with cooking twine to keep them nice and round sprinkle the meat with your favorite steak rub. I used garlic powder, celery salt and Weber Chicago Style Steak.
Grill the steaks over hot coals for about 8 minutes per side (5 minutes per side for rare): turn them only once.
Let meat rest.

Cut prosciutto or bacon into small dice. Place in a pan and cook over medium low heat  until crisp. Remove prosciutto/bacon.
Pour red wine into the same pan over high heat, add a rosemary sprig. Wait until wine becomes thick and syrupy. Turn off heat.
Add butter and then the prosciutto/bacon bitts.

Pour over the meat.

Chicken and Vegetable Soup

This should be the lunch
  • Hot or cold turkey or chicken
  • Tomatoes or carrots or cabbage or broccoli or cauliflower
  • Grapefruit or seasonal fruits
Lunch should be chicken with veggies but sometimes I just want a bowl of soup.This is a chicken kohlrabi soup, a very light and good soup, especially on a cold day. You can use cauliflower in this soup instead of kohlrabi. Quick and easy soup. Hope you like it.

Here is the recipe:


1 pound chicken breast cut in bite size pieces
1 whole onion, peeled
2 medium carrots, sliced
3 cups chicken stock or water
2 medium kohlrabies, cut into 1/2-inch dice
salt and freshly ground black pepper, to taste
chopped fresh parsley for garnish
Put the chicken pieces, onions, and liquid in a large pot and bring to a boil. Skim foam from top with a spoon as soon as it appears.
Add the carrots, kohlrabi, salt and pepper and simmer until the chicken is tender and the kohlrabi is cooked, about 30-40 minutes.
Take out the onion.
Adjust the seasoning with salt and pepper and garnish with chopped parsley.

Lunch Substitute

One half cup low-fat pot cheese or cottage cheese, mixed with one tablespoon of low-fat sour cream
Sliced fruit, all you want 6 halves of walnuts or pecans, whole or chopped, and mixed with above or sprinkled over the fruit
Coffee/tea/no-sugar diet soda of any flavor

(Tip: puree the cottage cheese & sour cream to make a whipped topping, serve over mixed berries & top w/ chopped nuts for a "sundae")

Friday, November 19, 2010

Baked Salmon Fillet

Ingredients for 1 serving

1 piece salmon fillet
lemon pepper or lemon juice
garlic powder
salt to taste
2 tablespoon low sodium soy sauce
2 tablespoon water
1 tablespoon brown sugar
fish rub

Tuna Salad


  • 3 cans water packed tuna, drained  - (5 oz cans)
  • 1 tablespoon chopped fresh parsley
  • 2 stalks of chopped celery
  • 1 tablespoon light mayonnaise
  • 1 tablespoon light sour cream
  • 1/4 cup chopped green onion or a small red chopped onion
  • lemon juice - half lemon
  • salt
  • black pepper

Mozzarella and roasted red pepper rolls

1 Unwrap and roll mozzarella cheese
roasted red pepper
basil leaves
Black pepper
Open package. Unroll the Fresh Mozzarella sheet.
Cut the sheet in half (6" wide by 10" long), allowing for two different serving ideas.
Layer roasted red pepper and fresh basil  or your favorite ingredients and season with black pepper.
Roll back up and slice before serving

For more ideas visit:

Grilled Steak with Asparagus and Brussel Sprout

Make your favorite steak and serve with grilled asparagus and brussel sprout.

1/2 pound asparagus (trimmed)
1/2 pound small Brussel Sprout
oil spray
Salt and pepper, to taste

Preheat grill.
Trim asparagus and cut Brussel sprouts in half.
Lightly spray the vegetables with oil. Season with salt and pepper to taste.

Arrange asparagus on the grill in a single layer. Do the same with Brussel sprout. Grill over high heat for 5 to 8 minutes, or to desired tenderness. Serve hot.

Bulgarian salad with grilled chicken breast

Recipe coming soon

Chicken Stew with Green Beans

Recipe coming soon

Thursday, November 18, 2010

Baked Eggs and Ham

Recipe coming soon

Breakfast - grapefruit with toasted bread and coffee


Half grapefruit - if not available,use fruits* in season
One slice of protein bread**, toasted, no spread added
Coffee /tea (no sugar, cream or milk, no honey)

easy hmmm? :-)

Grapefruit may be replaced any day by any of the following fruits in season: 1/2 cup diced fresh pineapple or 1/2 mango or 1/2 papaya or 1/2 cantaloupe or a generous slice of honeydew, casaba or other available melon .

Cold cuts & tomatoes

Easy. Just have fun.

Choose your own assortment of cold meats, chicken, turkey, even cold fish. Some possiblities are cold beef, lamb, veal, lean ham - but always with all visible fat removed. Avoid processed meats such as bologna and salami.