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Cohen's Diet Recipes

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Cohen's Diet Recipes

Postby itgirl » Thu Mar 31, 2011 6:35 pm

Hi Everyone. I am new to this forum and came across it reading up on the Cohen's diet. My partner has just started the Cohen's diet so I am trying to find some recipes for him. There didn't seem to be many recipes on the internet for this diet so I thought I would start a topic for 'Cohen's Diet Recipes'. Please add to the list any of your own recipes as well. Here is one of his favourites which I made for him so far.

Meatballs
Ingredients
Chicken or Seafood
Fresh herbs - Sage/Basil for chicken and Coriander for seafood
Fresh chilli
Teaspoon of finely diced onion or spring onion for seafood
Grated zucchini
Garlic (1/4 clove or a pinch of powder)
Salt and pepper

Method
1. Add all ingredients into a blender and pulverise til well mixed.
2. Roll into small balls - makes more if you make them bite size. (Try rolling them in your crushed crisp bread for a crunchy coating).
3. Fry in non stick pan until cooked.
4. Use remaining veggie allowance to create a bed of lettuce, tomato, and cucumber.
itgirl
 
Posts: 42
Joined: Thu Mar 31, 2011 6:26 pm

Asian Dressing Recipe

Postby itgirl » Thu Mar 31, 2011 6:36 pm

Here is another...

Asian Dressing
Ingredients
Vinegar
Sweetener
Salt
Chilli flakes
Garlic powder
Method
1. Mix altogether - you may need to play around for a while to get the balance right.
itgirl
 
Posts: 42
Joined: Thu Mar 31, 2011 6:26 pm

Veal Rolls

Postby itgirl » Thu Mar 31, 2011 6:38 pm

Veal Rolls
Ingredients
Veal
Fresh Asparagus
Fresh garlic clove finely diced and mixed with dried Italian herb mix & salt and pepper

Method
1. Hammer out veal so it is thin.
2. Gently rub herb mixture onto veal evenly coating (not too thick).
3. Place fresh asparagus inside veal and roll veal around to make a little parcel.
4. Place on a non stick pan and fry or alternately bake in alfoil in the oven - this way you at least capture the juices to pour over your remaining vegetables. I use zucchini and mushrooms.
itgirl
 
Posts: 42
Joined: Thu Mar 31, 2011 6:26 pm

Garlic & Ginger Prawns on a Bed of Bok Choy

Postby itgirl » Thu Mar 31, 2011 6:39 pm

Ingredients

Fresh Green Prawns
Shallots, sliced
Clove (one) of garlic - crushed
Teaspoon (one) fresh grated ginger
Chilli Powder or Flakes
Fresh Coriander
Bok Choy
Lemon juice

Method
1. Cook prawns with shallots, garlic, ginger and coriander in a hot pan sprayed with a little cooking spray (I use extra virgin olive oil spray).
2. When cooked, sprinkle lemon juice over the top.
3. While prawns are cooking, lightly steam bok choy and place on plate.
4. Pile prawns on top and enjoy!
5. If you want some extra bite, add some chilli powder of flakes to the prawns.
itgirl
 
Posts: 42
Joined: Thu Mar 31, 2011 6:26 pm

Rib Fillet with Mushroom & Pepper Gravy & Veggies

Postby itgirl » Thu Mar 31, 2011 6:40 pm

Ingredients

Rib Fillet steak
Mushrooms
Onion, sliced thickly
Other veggies of choice
Fresh Parsley, roughly chopped
Garlic granules or powder
Freshly ground Pepper
3/4 cup water
2 crisp breads, processed to fine crumbs

Method
1. Add steak to hot pan sprayed with a little oil and seal on both sides.
2. Cook to desired state. Remove from pan and cover.
3. Add mushrooms and onion to same pan and cook slightly.
4. Add water, crisp breads, garlic, parsley and pepper to taste.
5. Simmer to make a gravy-like sauce.
6. Meanwhile, steam or stir-fry other desired veggies.
7. Pour sauce over steak and enjoy with your veggies.
itgirl
 
Posts: 42
Joined: Thu Mar 31, 2011 6:26 pm

Wonderful Winter Warmer

Postby itgirl » Thu Mar 31, 2011 6:40 pm

Ingredients

Diced beef
Mushrooms, small, halved
Onion, left in large chunks
Zucchini and/or cauliflower
Bouquet Garni
3 bay leaves
Black peppercorns
Thyme - dried or fresh
2 crisp breads - processed into fine crumbs
Approx 1 cup water

Method
1. Heat saucepan and spray with a little oil and add beef and onion. Cook until browned.
2. Add water and crisp bread and stir. Simmer until thickened.
3. Meanwhile place mushrooms, spices and herbs in a small ovenproof dish.
4. Pour beef and onion mixture over the top. Cover and cook in moderate over for 25 minutes.
5. Add zucchini and/or cauliflower, recover and cook for a further 5 minutes. Remove bouquet garni, peppercorns and bay leaves.
itgirl
 
Posts: 42
Joined: Thu Mar 31, 2011 6:26 pm

Chicken & Asparagus Soup

Postby itgirl » Thu Mar 31, 2011 6:41 pm

Ingredients

Chicken Breast
Tinned Asparagus
Onion
Golden Squash
Fresh Parsley
½ teaspoon Garlic Powder
Salt & Pepper to taste
¼ teaspoon Curry powder

Method

1. Drain asparagus and reserve liquid.
2. Dice chicken into bite size pieces and chop onion and squash finely.
3. Place chicken, onion, squash, garlic powder, seasoning and curry powder into a small saucepan and cover with asparagus liquid.
4. Allow to simmer for about 10 minutes.
5. Add asparagus cuts & tips and parsley to the saucepan and cook for a further minute.
itgirl
 
Posts: 42
Joined: Thu Mar 31, 2011 6:26 pm

Tom Yum Soup

Postby itgirl » Thu Mar 31, 2011 6:41 pm

Ingredients

Diced Chicken Breast
Fresh Lemongrass Stalks, sliced into 3cm pieces
4 slices Fresh Ginger
6 Kaffir Lime Leaves (or ½ lemon Rind)
1 Clove Garlic, finely chopped
½ Roma Tomato, quartered
Button Mushrooms
½ cup Fresh Coriander, roughly chopped
Coarse Sea Salt
Chilli Powder (to taste)
Approx. 2 cups water
Sweetener (if desired)

Method


1. Place lemongrass, ginger, garlic, Kaffir lime leaves, chilli powder, salt, sweetener (if desired) and water in a small saucepan. Cover and bring to the boil.
2. Reduce heat and add chicken. Cover and simmer for approx. 5 mins.
3. Add mushrooms & cook for a farther 1-2 mins.
4. Add tomato and coriander and stir through.
5. Remove ginger, lemongrass & Kaffir lime leaves (or lemon rind).

Variation: Fresh Green Prawns or Diced Fish can be used instead of chicken. Add these at the same time as the mushrooms.
itgirl
 
Posts: 42
Joined: Thu Mar 31, 2011 6:26 pm

Chicken & Mango Salad with Creamy Mango Dressing

Postby itgirl » Thu Mar 31, 2011 6:42 pm

Ingredients

Chicken Breast
Shallots, small Mushrooms, Lettuce
Mango – Diced
1 teaspoon low fat Mayonnaise
Dried Basil & Mint
Dash White Wine Vinegar
Olive Oil Spray
Seasoning - coarse sea salt, whole black pepper, garlic granules, parsley & oregano

Method

1. To make the dressing, mash ¼ of the mango and add mayonnaise, white wine vinegar, basil and mint. Mix together well.
2. Slice shallots and reserve a little for garnishing.
3. Halve the mushrooms and shred the lettuce.
4. Dice and season the chicken.
5. Cook chicken in a lightly sprayed pan until almost done.
6. Add mushrooms and shallots and cook quickly.
7. Arrange chicken, mushrooms, shallots and ¾ of the mango on top of the lettuce.
8. Drizzle the dressing over the top and garnish with the shallots.

Variation: Try replacing the chicken with fresh green prawns and replace the mint with fresh coriander.
itgirl
 
Posts: 42
Joined: Thu Mar 31, 2011 6:26 pm

Zucchini Frittata

Postby itgirl » Thu Mar 31, 2011 6:42 pm

Ingredients
Zucchini (Grated)
Onion (Thinly Sliced)
1 Egg
2 Crackers (crushed)
1 tsp Psyllium Husks
Salt, Garlic Powder & Paprika (approx 1/4 tsp in total)

Method



1. Prepare onion & zucchini
2. Crush crackers (4 salada squares or 2 premiums)
3. Measure & mix together the Salt, Garlic Powder & Paprika (approx 1/4 tsp)
4. Beat your egg
5. Once all ingredients are prepared mix vegetables together, then add seasonings - mix well
6. Add beaten egg and mix well
7. Add crushed crackers & Psyllium Husks
8. Add small dollops to a lightly sprayed non-stick frypan and flatten out into mini frittata shapes, place the lid on the fry pan and turn the heat down to low to make sure they cook all the way through without burning the bottoms, flip when cooked & Enjoy!
itgirl
 
Posts: 42
Joined: Thu Mar 31, 2011 6:26 pm

Zucchini Hash Browns

Postby itgirl » Thu Mar 31, 2011 6:43 pm

Ingredients

1 Egg
Zucchini, grated
Onion, thinly sliced
2 Crisp breads, crumbed
Herbs

Method
1. Beat egg and add to vegetable mix.
2. Add crisp breads to mix with herbs.
3. Pour into frying pan in small sections and cook both sides.
itgirl
 
Posts: 42
Joined: Thu Mar 31, 2011 6:26 pm

Rosemary and Garlic Chicken

Postby itgirl » Thu Mar 31, 2011 6:43 pm

Ingredients

Chicken breast
Half a clove of garlic
1 sprig of rosemary plus a few additional strands
Asparagus
Zucchini
Capsicum
S&P

Method

1. Set oven to 220c
2. Use a nice plump piece of chicken breast and poke some holes in the top to insert small spikes of garlic into. Also put a large slit through the side of the centre of the chicken and stuff the large sprig of Rosemary into it. Chop vegies into desired size pieces and leave Asparagus whole (minus the woody end).
3. Spray alfoil lined baking tray with Olive oil and place chicken and vegies onto it.
4. Sprinkle additional strands of rosemary onto the vegies.
5. Bake in the oven for 15-20 mins
6. Plate up your meal and remove the rosemary sprig when you chop into it. Serve with a little S&P.
itgirl
 
Posts: 42
Joined: Thu Mar 31, 2011 6:26 pm

Thai meatballs with mango salsa

Postby itgirl » Thu Mar 31, 2011 6:44 pm

Ingredients
Beef or chicken mince
Lemongrass
Ginger/ginger powder
Chilli powder
Fresh coriander
Mango
Tomato
Cucumber
Onion
Vinegar
Lemon

Method

1. Finely chop lemongrass, coriander, and onion, grate/finely chop ginger.
2. Add half the onion, chilli powder, ginger and coriander to beef and mix up with your hands. Add salt.
3. Form into small balls and fry in pan all over (takes about 7-8 mins) - add half of the mango, chopped, into the same pan.
4. Take out meatballs and leave mango in pan. Add water, sweetener, and balsamic vinegar (I added fresh chilli also) and simmer down to make a thickish sauce for your meatballs.
5. Salsa - combine chopped tomato, onion, mango, cucumber and coriander. Add some salt, lemon juice and white vinegar.
itgirl
 
Posts: 42
Joined: Thu Mar 31, 2011 6:26 pm

Easy chicken and mushroom soup

Postby itgirl » Thu Mar 31, 2011 6:44 pm

Ingredients
Chicken
Mushrooms
Zucchini
Salt & Pepper
Chilli flakes
Water
Method

1. Dice chicken into small pieces
2. Cut mushrooms and Zucchini into cubes
3. Place half the Chicken along with the mushrooms and zucchini into a small pot with about 1 and a half cups of water.
4. Boil together for about 10 mins.
5. Blitz or blend the mushroom mix and return to pot Season with salt and pepper and add chilli if desired.
6. Add the remainder of chicken and bring back to boil and simmer for 5 mins or until chicken is cooked.
itgirl
 
Posts: 42
Joined: Thu Mar 31, 2011 6:26 pm

Chicken casserole

Postby itgirl » Thu Mar 31, 2011 6:45 pm

Ingredients

Chicken
Mushrooms
1 clove Garlic
Onion
Capsicum
1/2 Tomato
Balsamic Vinegar
Salt
Pepper
Method
1. Dice chicken
2. Chop mushrooms, I like half to half and then chop
3. Finely chop garlic, onion and capsicum
4. Half tomato, remove seeds and skin
5. Spray pan with a little oil, and brown chicken on high heat. Cook until brown on the outside.
6. Add onion and allow cooking approx 1 minute.
7. Add garlic and capsicum and cook until capsicum is tender (approx 2 min).
8. Add mushrooms and cook briefly.
9. Turn down the heat, and add tomato and break up in pan and add a little water (approx 2tbs) to make a saucy consistency.
10. Add small slurp of balsamic (not a lot, just to give some sweetness to the tomato) and allow to cook for a few minutes until sauce reduces to casserole type consistency. Whilst this is happening, shake in some salt and pepper. This will cook the chicken through whilst ensuring it remains nice and moist.
itgirl
 
Posts: 42
Joined: Thu Mar 31, 2011 6:26 pm

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