Tomato & Onion Salad with Balsamic-Pesto Dressing
Plan Z Phase: This is a Z2 (ZReduction) recipe. A lot of big steak houses specialize in a tomato-onion salad with a balsamic dressing. Because you cannot have oil on ZReduction I have made this dressing to mimic what you’d get in a large steakhouse. I have also given you a hint of onion so you don’t exceed your vegetable portion.
Servings: Serves 2
Ingredients:
Tomato & Onion Salad
- 2 medium, very ripe tomatoes, sliced. Keep your portion just under a cup.
- 1 small onion. You really only need two small slices separated into rings
Balsamic-Pesto Dressing
- 3 cloves of garlic, minced (I use my rasp. Also called a microplaner). Careful. And for this dish you definitely want fresh garlic. Not jar garlic.
- 1 cup of fresh basil leaves
- approx 1/4 cup - 1/3 cup of balsamic vinegar (start with 1/4 and see if you want it runnier)
- 1 tsp of Truvia or to taste
- salt and pepper
Instructions:
Put the garlic, basil, vinegar and Truvia in a small food processor or blender. Blend until the basil is a fine mince. Taste and adjust seasoning and add your salt and pepper if you want it.
To serve this salad, just splay out your tomatoes. Put the onion rings on top and drizzle bits of the dressing. A little goes a long way. A tsp will do it.
The thicker dressing works for the tomato salad. You won’t need more than a tsp of dressing. If you want to serve this on greens as a regular salad you can add water and shake. Add as much water as will get it to the consistency you like.
This dressing will keep in the refrigerator in a closed container for about a week. Just shake or re-blend before using.
Enjoy!
Cheers,
Churgers
Plan Z Phase: This is a Z2 (ZReduction) recipe. My nephew tried his first one just the other day. He’s the one that declared them "Churgers." Really, they are ground chicken patties, but "churger" sounds so much more hip. And they taste "awesome." Try one.
Servings: Serves 2
Ingredients:
- 16 oz of ground chicken breast. You can get this readily at Whole Foods or you can ask your local butcher to grind chicken breast for you.
- ½ red bell pepper, diced
- ½ c of onion, diced
- 2 tsp of your favorite meat rub (optional)
Instructions:
Put these ingredients in a bowl and mix thoroughly. I do this with my hands to make sure it gets it fully mixed. It’s a gooey process. Then the trick is to form patties. The best bet is to wet your hands. Ground chicken will stick to dry hands but if you wet them it’s much easier to form the patties. These will each by six ounce patties.
Wash hands.
Heat your grill pan or a grill. Lightly spray with olive oil spray and begin grilling the patties. Grill on one side for 3 minutes. Don’t mess with them. Then turn them over. Turn heat to medium and let them continue to cook. The important thing is to cook them slowly and make sure the middle is no longer pink. If you cook them slowly they will be juicy and done. Sometimes I grill just the one side and then put them in the oven to finish. Baking them at 350 for 15 minutes does the trick. You can insert a knife into the meat to check for pink or no pink. Again, since it’s chicken and not ground beef, make sure it’s done all the way through.
You can serve these plain or on top of a salad.
Enjoy!
Cheers,
Mandarin Chicken with Pea Pods
Plan Z Phase: This is a Z2 (ZReduction) recipe.
Have you ever had fruit with your chicken? It may sound kind of crazy, but it adds a nice sweet citrus flavor to this dish. This ZReduction recipe includes your fruit portion for the meal and your cream portion for the day. Enjoy!
Servings: Serves 2-3
Ingredients:
- 1 package of chicken tenders. They are usually just under 1 pound per package. You are allowed 6-8 ounces in Z2.
- 2 cups of pea pods, trimmed
- 11 oz of mandarin orange segments. Make sure you get the ones packed in their own juice with no sugar. Otherwise take the time to drain them and rinse them thoroughly with cold water in a colander.
- ½ tsp of paprika
- ¼ tsp of pepper
- juice of one orange
- 1 clove of garlic, minced
- ¾ cup of chicken broth
- 1 Tbl of cornstarch
- 3 Tbl of water
- ½ tsp of ground ginger
- 2 Tbl of Braggs aminos
- 1/3 cup of heavy cream
- olive oil spray
- sea salt to taste
For the Mandarin Chicken:
Take out your chicken tenders. Rub them with the paprika and pepper. Spray a large sauté pan with olive oil spray and then lightly brown the chicken tenders. Add the orange juice, chicken broth and garlic. Cook on medium high until the chicken is no longer pink. This will take just a few more minutes. In a small bowl add the corn starch and the water. Mix. Add the ginger and the Braggs to the cornstarch mixture. Stir.
When the chicken is fully cooked, add the cornstarch mixture to the pan. Place on a low heat to bubble gently so the sauce thickens.
When you are about to serve, add the cream and the orange segments and heat slightly, but make sure it doesn't boil.
*Keep in mind this will use up your dessert portion for this meal too.
For the Pea Pods:
To quickly cook the pea pods…put them in a sauté pan and add just enough water to cover them. You can also add a little (or a lot) of garlic while they're cooking if you want them to have an extra kick. Cook on medium high heat to bring the water to a boil. As the water boils out, the pea pods will cook. They only take about 3 minutes. I like mine to still be a little crunchy. You can add a little Bragg's Aminos or sea salt once they're cooked, or just eat them plain.
Serve immediately.
Enjoy!
Cheers,
French Scaloppini Chicken with Grilled Fennel and Asparagus
Plan Z Phase: This is a Z2 (ZReduction) recipe.
Servings: Serves 4
Ingredients:
- 1 pound of chicken breasts cut scaloppini-style. Your butcher can cut these for you, some grocery stores carry them already cut, or you can use a sharp knife and cut the breast horizontally into thin slices. In each case you will have thinly sliced chicken breasts with no skin. Reason to do this, if you can, is the thin slices cook much faster, and this way you get two or three slices; which makes you feel like you are eating more.
- 1-2 tsp of fresh tarragon, minced. Amount depends on taste
- light sprinkle of garlic powder
- salt and pepper to taste
- 2 Tbl of organic chicken broth.
- 2 fennel bulbs, cut in half and lightly oiled. If you don’t know how to prep fennel, see below.
- 2 cups of asparagus. Cut the spears into the top three inch sections. Save the rest for another use.
Instructions:
Take your breast slices and lightly oil them. Sprinkle with salt, pepper, garlic powder and tarragon.
Heat sauté pan and put them in, seasoned side down. Cook for 3 minutes on medium high until the chicken is lightly browned on that side. Turn over and continue to cook on medium until chicken is cooked through. When you turn over, add the chicken broth to keep the chicken moist. If it cooks off completely, you can add a bit more. This probably will only take about 5 minutes more. If the breasts are not in thin slices this will take considerably longer. The juice left in the bottom can be drizzled over the chicken at the end.
Lightly oil and season the fennel halves and the asparagus with salt and pepper. Use your grill pan and grill the fennel until the open side has grill marks and the asparagus will have grill marks too. Cook until each is done to your liking. I like mine crisp-tender. This should only take about 4 minutes also on medium high.
Prepping fennel: Fennel comes with all kinds of anise-scented fronds on the top. You are going to cut those off and just eat the bottom, white part. Cut the fennel in half from top to bottom. This way the halves wills stay intact so you can cook them. Wash off any dirty bits or remove the outside layer if you have to before you begin.
Enjoy!
Cheers,
Sautéed Chicken & Onions with Lime Asparagus
Plan Z Phase: This is a Z2 (ZReduction) recipe submitted by Plan Z dieter, Christine.
Servings: Servings: Serves 1
Ingredients:
- 6-8 oz chicken breast (skinless)
- 1/2 small onion chopped
- 2 oz chopped asparagus (I used very thin ones so they would cook more quickly)
- 1/4 tsp garlic powder
- sea salt (to taste)
- 2 Tbl freshly squeezed lime juice
- olive oil spray
Instructions:
Lightly spray a large sauté pan with olive oil spray. Heat to medium. When pan is hot, add chicken and then add garlic powder and sea salt on top. Sauté on medium for 5-8 minutes, making sure the chicken is cooked thoroughly and is golden brown on both sides.
Five minutes into cooking the chicken, add onions (next to chicken) and sauté. They will collect any stray olive oil spray, sea salt, and garlic powder in the process. After 1-2 mins. move chicken and onions to the side of the pan and add asparagus and lime juice TO ASPARAGUS ONLY. Stir briefly, as the asparagus will steam almost instantly.
I used chicken breast tenderloins, but it would certainly be possible to cut the chicken into smaller pieces. Serve with salad, breadstick, and fruit.
Enjoy!
Cheers,
Curried Chicken in a Crock Pot
Plan Z Phase: This is a Z2 (ZReduction) recipe.
Servings: Serves 6
Ingredients:
- 1 onion thinly sliced
- 4 cloves of garlic, minced (4 tsp)
- ¼ tsp of ground cinnamon
- ½ tsp of ground cumin
- ½ tsp of crushed red pepper flakes (or to taste)
- 2 tsp of curry powder or turmeric
- 6, 6-8 oz skinless chicken breast pieces
- 1 cup of chicken broth (approx)
- ½ cup of diced green onions
Instructions:
Toss all ingredients except the green onions in your slow cooker. When pouring in the chicken broth make sure you cover the chicken but don’t go all the way to the top rim of the pot. Leave at least an inch of room to it doesn’t boil over.
Set your pot to LOW and cook 6 – 7 hours. It’s done when the chicken is no longer pink in the middle. This is not a spicy meal. It’s a definite curry kick though. It will satisfy your craving for Indian food while on ZReduction. Garnish with the green onion bits.
A good dessert with this would be chilled mandarin orange slices dusted on top with cinnamon.
Enjoy!
Cheers,
Lights Out: Sleep, Sugar, and Survival
With research gleaned from the National Institutes of Health, T.S. Wiley and Bent Formby deliver staggering findings: Americans really are sick from being tired. Diabetes, heart disease, cancer, and depression are rising in our population. We’re literally dying for a good night’s sleep.
Our lifestyle wasn’t always this way. It began with the invention of the lightbulb.
When we don’t get enough sleep in sync with seasonal light exposure, we fundamentally alter a balance of nature that has been programmed into our physiology since day one. This delicate biological rhythm rules the hormones and neurotransmitters that determine appetite, fertility, and mental and physical health. When we rely on artificial light to extend our day until 11 p.m., midnight, and beyond, we fool our bodies into living in a perpetual state of summer. Anticipating the scarce food supply and forced inactivity of winter, our bodies begin storing fat and slowing metabolism to sustain us through the months of hibernation and hunger that never arrive. Our own survival instinct, honed over millennia, is now killing us.
Wiley and Formby also reveal:
-That studies from our own government research prove the role of sleeplessness in diabetes, heart disease, cancer, infertility, mental illness, and premature aging
-Why the carbohydrate-rich diets recommended by many health professionals are not only ridiculously ineffective but deadly
-Why the lifesaving information that can turn things around is one of the best-kept secrets of our day.
Lights Out (paid link) is one wake-up call none of us can afford to miss.
Sex, Lies, and Menopause: The Shocking Truth About Synthetic Hormones and the Benefits of Natural Alternatives
Turning thirty years of medical and cultural wisdom on its head, Sex, Lies, and Menopause challenges both the medical establishment and modern feminists to prove that menopause does not have to be deadly.In this revolutionary work -- a landmark that signals the true beginning of feminist medicine -- a doctor, a philosopher, and a scientist prove that by postponing marriage and motherhood, women have accelerated the aging process, resulting in earlier menopause and, ultimately for thousands, earlier death.
In Sex, Lies, and Menopause, T. S. Wiley, Julie Taguchi, M.D., and Bent Formby, Ph.D., offer strong evidence that the use of synthetic hormones leads to cancer and advise women to turn to natural hormone-replacement therapy -- derived from plants, not drugs -- to help them elevate their estrogen level for greater energy, libido, and intellectual capacity.
Provocative, empowering, and scientifically sound, Sex, Lies, and Menopause addresses the inherent benefits of natural progesterone, reveals the lies advanced by the medical and drug establishments, and challenges women to demand a medical future where their health comes first. The research presented in Sex, Lies, and Menopause will, at last, allow women to create their own plan of action to put themselves safely on the path to better health and hormonal balance at any stage of life.
Nielsen-Massey Vanillas, Inc. Vanilla Powder
Versatile powder can be used in dry mixes, in liquid or color-sensitive products, as a flavoring for beverages, fresh fruit, and baked goods. Use it measure for measure as you would vanilla extract. This pure vanilla extract is cold processed from the world's finest vanilla beans, and the selection includes Tahitian and Madagascar Bourbon styles. 2.5 oz. Made in the USA.
- Pure Vanilla Powder – alcohol and sugar-free
- Use just like regular vanilla
- Enhance the flavor of coffee, cereal, and fresh fruit
Stevita Flavors VANILLA Flavored Liquid Stevia
Now in take along sizes. Add 2 or 3 drops to your coffee, tea or water and you’ll have a naturally sweet flavored drink with no calories… Vanilla, Peach, Strawberry, and Toffee.
- Natural flavors, No preservatives
- Calories Free, Carb Free
- ZERO on the Glycemic Index
- Gluten Free, Wheat Free
- Great for Diabetics!
Marco Pharma International Wow Drops Breath Freshener
Helps fight bad breath if you’re currently experiencing it while on Plan Z.
- Helps fight bad breath
- 10 ml drops
- Peppermint
- Country of origin: USA
- Please read all label information on delivery.
Organic Smooth Move Tea 16 Bags
Smooth MoveTea is formulated to act as a stimulant laxative based on the traditional use of senna leaf for relief of occasional constipation. Smooth Move Tea Contains Senna leaf, as a laxative herbal tea ingredient has at least a one thousand year history of human use in traditional Arabian, Asian and European herbal medicines.
Senna provides gentle overnight relief from occasional constipation (irregularity). Senna leaf promotes bowel movement by direct action on the intestine. A single serving provides an effective dose of sennosides from Senna leaf which have proven stimulant laxative action. We include additional digestive support with fennel orange peel cinnamon coriander and ginger to ease discomfort and reduce cramping. Organic smooth move is sweet and slightly bitter with citrus-orange and spicy notes. Best tasting laxative you'll ever drink brew well to be well for maximum benefit herbal tea must be properly prepared. Pour 8 oz. Freshly boiled water over a tea bag in a cup. Cover cup and steep 10-15 minutes. These steps directly influence the amount of beneficial components that will end up in your teacup gently squeeze the tea bag.
Tropical Oasis Calcium Magnesium
Tropical Oasis Liquid Calcium Citrate and Magnesium is a supplement that your body can use. Buying dense calcium pills that your body can't process and absorb is worthless to your body and a waste of your money. Calcium deficiency results largely from poor absorption. You may intake enough calcium, but if your body can't absorb it, you can still become deficient. Remember that your body can only absorb minerals that are "ionized."
What are ionized minerals? Ionized minerals are the ions released from minerals when the minerals are exposed to water. And it is only these released ions, or "ionized" minerals, that cells can adequately absorb and utilize. If the minerals you take go through your body as a solid without becoming exposed to water and ionizing, it simply passes through your body.
Tropical Oasis Calcium Magnesium supplement is already in liquid form thus much easier for your body to absorb. Why vitamin D? We include vitamin D in our formula because studies show that your body needs vitamin D in order to absorb the calcium. If you do not spend a lot of time in the sun, you may not get the Vitamin D you need. Nowadays due to the risks of skin cancer associated with sun exposure, many of us avoid the sun and our levels of vitamin D can decrease.
- Zero Sugars / Diabetic Friendly
- Low Carbs
- Low Calories
- Bottled in Glass for purity w/ built-in measuring cup
- Gluten & Fructose Free
Natural Calm, from Peter Gillman
- A supplement to help bowel movements
- Can be used if you are jittery or sleepless at the beginning of Plan Z by Zola because of the detoxing effects
- Can be used if you experience leg cramps during ZReduction
Metamucil Fiber Therapy for Regularity
The 100% natural psyllium fiber in Metamucil capsules helps lower cholesterol to promote heart health†, helps maintain healthy blood sugar levels as part of your diet, and promote digestive health. Plus, if you’re on a low-carb diet, you’ll be happy to know Metamucil MultiHealth Fiber Capsules contain zero net carbs. Up the fiber in your diet with Metamucil – a small simple step toward a healthier lifestyle.
100% natural psyllium fiber – in a convenient form
Power your health from the inside with Metamucil MultiHealth Fiber Capsules. Simply take one capsule at a time with 8 oz. of liquid. So it’s easy to get fiber in a convenient form.
NutraSleep
Having trouble sleeping while you are detoxing on the diet? This is an all natural sleep aid. It is also something that will help for night leg cramps because it contains magnesium and calcium. It’s really meant to just relax you so you will fall asleep. The dose says take 2 – 4 before bedtime. I only took one and slept like a rock.
Caution: Do not get yourself hooked on needing a sleep aid. This is not habit forming in chemical make-up but I just want to encourage you to stop taking this once your detoxing is over because the remedy will promote deep sleep on its own. We just have a few people who have a hard time sleeping when they begin the diet. That eventually goes away.
- 100 Tablets
- Serving Size: 2 (Tablets)
- 50 Servings Per Container
Florajen Probiotic Dietary Supplement
- Promotes the body's natural balance of good bacteria.
- Supports immune, digestive, vaginal and urinary health.
- Provides billions of beneficial bacteria for overall health.
- 20 Billion Live Cultures Per Capsule
- 60 Count Capsule
- Serving Size: 1 capsule
- 60 Servings Per Container
- Gluten Free
- Dairy Free
Newline NY Mini Travel Scale
The NewlineNY Mini Bathroom Scale is a design featuring lightweight & cool look. It is portable to monitor your scale when traveling or anywhere you go. The scale is small (12.2" long x 6.3" x 0.8"), but would not reduce the weighting function and accuracy. This scale also comes with the latest "Auto-Step-On" technology. There is no need to tap, simply step on the scale to get a reading with 5 seconds automatic shut-off to preserve battery. The scale features a wide platform and a large LCD display. The Newline NY Ultra Slim Scale will be a great addition to fit in any home décor.
- 9.25″ long x 5.25″; wide, best for traveling
- SENSE ON Technology, No more tapping scale to turn on. Step on and get instant readings!
- Capacity: 400 lbs / 180 kg, measurement in increments .2 lbs
- Lightweight, Ultra Thin Design, Mini, Portable
- Unit press button on back to change from kg/lb/st
Micro Planer (Grater)
A versatile must-have tool for the kitchen
This tool is normally used to grate citrus for perfect lemon, lime, and orange zests or to create pillowy mounds of Parmesan cheese. However, it is also a great tool for grating spices like nutmeg, cinnamon, and even chilies into fresh ground powders. If your dish requires fresh grated ginger or garlic, this tool will do that job as well. Customers have let us know that they even use this tool to remove burnt edges from cookies and bread. What will you use it for?
Used and supported by chefs worldwide
Microplane is the standard for sharp, efficient grating and zesting in both home and professional kitchens - just ask any chef if they use a Microplane! Dining out anywhere will usually lead to a Microplane sighting.
- Designed to extract the best flavor from your food
- High-quality 18/8 stainless steel with grating edges that stay razor sharp
- Excellent for hard cheeses, onions, citrus fruits, ginger and more
- Blade measures 8-1/2-Inch long; ergonomic black plastic handle
- Dishwasher safe; hand wash cover