Olive Oil: Low Carb Diet's Good Fat

Olive Oil Tricks and Tips
From the Zone Diet

Olive oil is great for your health, as long as it is enjoyed in moderation. In fact, the Food and Drug Administration's has even given this flavor booster its stamp of approval. In 2004, the FDA allowed olive oil products can carry a "qualified health claim" about their heart-healthy benefits.

Many products carry this claim, and some are more appropriate for The Zone Diet than others. Here are good ways to enjoy olive oil, and a few products to avoid:

• Spray canisters designed for olive oil are a great new invention because they evenly disperse a small amount of oil over a large surface — your sauté pan, for instance.
• Spreads that come in margarine-type tubs aren't ideal when you're in the Zone. They're often promoted as healthier than butter and margarine, and contain no saturated fat or trans fats, but their primary ingredient is usually soybean oil. Before you buy one of these spreads, check the ingredients label.
• A trick for distributing a small amount of oil over your salad greens: Put washed and well-dried greens in a resealable plastic bag and pour oil-and-vinegar mixture into the bag. Seal the bag and shake vigorously to distribute.
• "Keep in mind when purchasing olive oils that each has its own distinct taste, smell, appearance, and even antioxidant content, depending on the olive variety it's derived from," says Dr. Sears. His favorite: his own Organic Extra Virgin Olive Oil, which is rich in hydrophobic antioxidants, compounds that may help prevent the inflammation behind some health problems.

MEMBERS GET MORE! You'll find hundreds of healthy eating tips and ideas on Dr. Sears Zone Diet Advantage.

Lemon-Tarragon Chicken Salad, 6 carb grams

Lemon-Tarragon Chicken Salad in Butter Lettuce Cups
From South Beach Diet

Phase 1

Makes 6 servings

Creamy lemon dressing adds a refreshing kick to this chicken salad. Select the sturdy inside leaves of the lettuce head to hold the salad. Each leaf should hold about one cup of chicken salad. Serve immediately after filling the lettuce cups.

4 (6-ounce) boneless, skinless chicken breast halves
1 bunch asparagus, trimmed (about 1 pound)
1/2 cup fat-free plain yogurt
1/4 cup mayonnaise
3 tablespoons fresh lemon juice
2 stalks celery, thinly sliced
3 tablespoons thinly minced red onion
2-3 tablespoons finely chopped fresh tarragon
Salt
6 leaves butter lettuce

1. Trim excess fat and skin from chicken. Place chicken and 4 cups of water in medium Dutch oven or heavy saucepan over medium-high heat. Bring to a simmer; cook 10 minutes, or until chicken is just cooked. Transfer chicken to bowl. Let chicken cool, and slice into 1-inch strips.

2. Bring water to a boil in medium saucepan over high heat. Add asparagus and cook, 3 minutes, until tender-crisp. Drain and rinse with cold water. Slice diagonally into 1/2-inch pieces.

3. In medium bowl, combine yogurt, mayonnaise, and lemon juice. Add chicken strips, asparagus, celery, onion, and tarragon. Season with salt to taste and add one scoop of mixture to each lettuce leaf.

Per serving:
235 calories
24 g protein
9 g carbohydrate
3 g fiber
11 g total fat
2 g saturated fat
64 mg cholesterol
249 mg sodium

Low Carb Meals. Roasted Lamb with Garlic

Roasted Rack of Lamb with Garlic Sauce - Low Carb

Roasted rack of New Zealand lamb in a deep brown garlic sauce made with white wine and shallots complemented by mashed turnips with bacon and a blend of yellow and green beans.

Net Carbs: 10g
Net Wt: 15 oz

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We create great Low Carb recipes - everything from soups and appetizers to complete meals and desserts. Then, using only the finest ingredients, we prepare everything, with skill, know-how, and artistry, just for you. We do all the time-consuming things. We shop and we chop. We mix, blend, and sauté. We grill the steaks, roast the lamb, poach the salmon. All you need to do is follow the simple instructions to heat and serve our meals in about 10 minutes. It's that easy. Home Bistro

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Tahini Zone Cake Recipe

Tahini: The Healthier Fat
From the Zone Diet

Dr. Sears is careful to recommend only the healthiest fat sources, avoiding foods with trans fats or those high in cholesterol. You may have noticed "tahini" on his list of favorable fats -- if you haven't tried this paste, which is made from sesame seeds, you're in for a treat!

Common in Middle Eastern cuisine, tahini is the major ingredient in hummus. It is sold in a jar and has a long life in the fridge. Best of all, it is nutrient-dense, delivering vitamin E and protein. Some manufacturers even offer flavored tahini. Lemon, cracked-pepper, and garlic flavors are all fine, but check the label. You'll want to steer clear of brands that mix in high-fat ingredients.

To get you started on tahini, try this recipe as a savory alternative to basic pancakes:

Tahini Zone Cakes
Yield: 6 or 7 cakes

Ingredients
1/2 cup low-fat cottage cheese
1/4 cup egg substitute or 2 egg whites
1/2 cup water
1 1/2 tablespoons tahini
1/2 teaspoon vanilla
2/3 cup oatmeal
1/2 teaspoon baking powder

Toppings
1/2 cup blueberries (mashed) or 1/3 cup apple sauce

Instructions
In a food processor or with a hand mixer, blend cottage cheese, egg substitute, water, vanilla, and tahini until smooth. Add oatmeal and baking powder, and pulse (or stir by hand) until incorporated. Batter will be thin at first, but will thicken if left to stand.

Cook on a 350-degree griddle or very hot pan (both will need a light coating of oil spray) on stove top. Transfer to plate when ready and add topping.