The Bikram Yoga

bikram yoga

Bikram yoga is similar to regular yoga but the only difference is that it is usually done in a heated room. This kind of yoga has 26 Hatha yoga poses which every individual can try out for Phase 3 exercises. The benefits of the poses in the Bikram yoga is the increase in the strength and flexibility of the body over time. It is also good for the stimulation of the organs, nerves, glands, and smoothing of oxygen flow throughout the body. Here are the steps to do the Bikram Yoga:

  1. Standing Deep Breathing pose (Pranayama)

Pranayama-Standing Deep Breath

  • Stand straight and legs together while ensuring spine properly erected. Fingers interlocked and placed along the arc of the neck and under the chin.
  • Keep elbows together. When inhaling, pull arms up while wrist touches the ears lightly and head kept straight.
  • Tilt head back and allow hands follow the head’s movements all the exhaling deeply and slowly.
  1. Half-Moon Pose with Hands-to-Feet Pose (Ardha Chandrasana – Pada Hastasana)

Half Moon Hands to Feet Pose

  • Stand straight up and raise arms above head. Put palms together to form the prayer mudra while elbows not bending. Keep hands straight, flexed, and firm.
  • Bend right side hip slowly with your torso falling on the right side. Place legs together tight and straight.
  • Repeat the same steps on the left side of the body.
  1. Awkward Pose (Utkatasana)

Awkward Pose

  • Stand straight and keep feet at arm’s length apart.
  • Slowly and gently stretch arms forward and with palms facing down. Still, arms must be kept straight.
  • Push body in a downward position and bend at the knees as though taking a seat on a normal-leveled chair. Hold the knees’ position so that it won’t bend beyond the feet’s position. Hold pose.
  1. Eagle Pose (Garurasana)

Eagle Pose

  • Stand straight.
  • Bend right knee then wrap left knee over right knee as though they seem stacked on top of each other. Move left left leg on the further back of the right shin.
  • Leveling the shoulder, raise arms forward and bend elbows towards 90 degrees angle. Wrap right hand over left arm.
  • Place palms together.
  • Repeat the same steps with the other side.
  1. Standing Head-to-Knee Pose (Dandayamana Janushirasana)

Standing Head to Knee Pose

  • Stand straight.
  • Lock fingers to a cup-like form with palms.
  • Bend at the waist and raise right leg up towards the chest through knees being bent and palms cupped around the sole of the right foot.
  • Gently straighten the right leg while gripping it with hands. Bend torso forward until the forehead touches the right leg’s knee. Bend elbows slightly to achieve this stance.
  • Hold pose.
  1. Standing Bow-Pulling Pose (Dandayamana Dhanurasana)

Standing Bow Pulling Pose

  • Stand straight.
  • Lift one of two legs and get hold of the ankle joint and maintain firm grip using all five fingers. Stretch the other arm out forward with the palms facing downwards.
  • Slowly extend lifted leg upwards while torso moves slightly forward. While doing so, keep an imaginary straight line on the hips and the foot of the leg on the ground.
  • Kick the other leg up as further as you can until the arm of the hand that is holding the foot stretches along with it.
  • The upper body should also bend more forward as the stretch gets higher.
  1. Balancing Stick Pose (Tuladandasana)

Balancing Stick Pose (Tuladandasana)

  • Stand straight. Raise arms to the sky and clasp hands together,  leaving only the two index fingers pointing to the sky.
  • Lift the left foot while making sure spine is kept in a straight line.
  • Form an imaginary ‘T’ position with left leg outstretched and arms. Hold the pose.
  1. Standing Separate Leg Stretching Pose (Dandayamana Bibhaktapada Paschimotthanasana)

Standing Separate Leg Stretching Pose (Dandayamana Bibhaktapada Paschimotthanasana)

  • Stand straight.
  • Make a big step to the right using the right leg and stretch your leg to the right as wide as possible.
  • Stretch arms sidewards and then bend the body forward pointing towards the ground and positioned between both legs.
  • Reach your feets with your hands towards and grasp them around the ankles. Push your torso further down until your head touches the ground.
  • Keep arms, legs, and spine straight along a line.
  • Hold the pose.
  1. Triangle Pose (Trikonasana)

Triangle Pose (Trikanasana)

  • Stand straight and make a space between feet and arm.
  • The waist should be straightened and bent to the right side of the body.
  • Lift your left hand above with the palm facing outward. Place your right hand below until it touches the tips of your right toes, with the palm facing outward. Both arms should form a straight line.
  • Stretch out left leg and bend the right knee as far as can be stretched.
  • Flex and stretch both legs and turn head towards the left and look up at the left hand.
  • Hold the pose.
  1. Standing Separate-Leg Head-to-Knee Pose (Dandayamana Bibhaktapada Janushirasana)

Standing Separate-Leg Head-to-Knee Pose (Dandayamana Bibhaktapada Janushirasana)

  • Stand straight with both feet kept together. Raise arms above the head and clasp hands together.
  • Move right leg about two to three feet to the right. Also, turn the right foot to the right side.
  • Lower head so that chin points down the chest. Bend torso to reach the right leg until the head reaches and touches the right knee. Keep legs and hands straight while executing this pose.
  • Hold the pose.
  • Repeat on the other side of the body.
  1. Tree Pose (Tadasana)

Tree Pose (Tadasana)

  • Stand straight with feet placed together. Keep arms along the sides of your body. Do a mudra prayer with palms put together in front of the chest.
  • Lift right foot then bend so that sole of the right touches lower pelvis region.
  • Straighten your shoulders as well as your left leg.
  • Hold the pose.
  1. Toe Stand Pose (Padangustasana)

Toe Stand Pose (Padangustasana)

  • Stand straight with arms on both sides of the body.
  • Bend left leg down. Bend right knee to reach the chest. Put right foot and rest on left knee facing the sole of the right foot upwards.
  • Bring buttocks on the heel of the left foot to rest. Make sure that the thigh of the left leg is straight with the ground.
  • Put hands together and form a prayer mudra, placing them in front of the chest.
  • Hold pose.
  1. Dead Body Pose (Savasana)

Dead Body Pose (Savasana)

  • Lie down on your back and move legs slightly parted ways.
  • Position arms along both sides of the body with palms facing upwards.
  • Close your eyes and relax the body. Breathe deeply through the nose. Relax the body imagining the relaxation creeps from head to toe every breathe.
  • Hold the pose till completely relaxed.

Savana is a meant to be a pose for the body to relax. After that, drink some water and get ready for another 13 sets of poses that are challenging enough for the stamina.

  1. Wind-Removing Pose (Pavanamuktasana)

Wind-Removing Pose (Pavanamuktasana)

  • Lie down on your back with feet together and arms on both sides of the body. Tightly hold the hands and then clasp them around the front side of the right knee. Move the right knee up the chest and exert a force downward pressing the thigh against the abdomen.
  • Keep neck and left leg straight. Square your shoulders.
  • Hold pose.
  1. Bikram Yoga Sit-Up Pose (Padahastasana)

Bikram Yoga Sit-Up Pose (Padahastasana)

  • Sit down on your buttocks with both legs stretched out in front of the torso. Flex toes upward.
  • Leave arms hanging on each side of the torso while keeping back straight and both feet together.
  • Bend torso to reach both knees and place head on them. Grab toes with hands and flex arms at the elbows. Place them on the ground beside the calf muscles on both of the sides.
  1. Cobra Pose (Bhujangasana)

Cobra Pose (Bhujangasana)

  • Lie down on your stomach. Bring toes together and placed on the floor, and arms placed on both along the sides of the torso.
  • Position palms to face the ground and place them both the sides near the chest and then gradually pressing onto the ground.
  • Apply pressure on both palms and then raise head, chest, and stomach towards the ceiling and off the ground. Bend arms a little at the elbows as you do this.
  • Square both shoulders and keep them on a level away from the ears.
  • Hold the pose.
  1. Locust Pose (Salabhasana)

Locust Pose (Salabhasana)

  • Lie down on your stomach while placing chin on the floor and heels touching each other.
  • Rest arms comfortably under the abdomen, palms facing downwards and fingers spread and pointing towards the knees.
  • Lift legs separately. Remove chin from the ground and place mouth on the ground.
  • Move legs together and then apply pressure on both hands. Raise both legs as together as one.
  • Hold the pose.        
  1. Full Locust Pose (Poorna Salabhasana)

Full Locust Pose (Poorna Salabhasana)

  • Lie on the ground on your stomach. Stretch both arms at the sides with the palms facing the ground.
  • Keep legs together. Raise head, chest, and torso as well as arms in a flight position, stretching them outward, with palms facing downward still.
  • Lift legs above the ground.
  • Hold the pose.
  1. Bow Pose (Dhanurasana)

Bow Pose (Dhanurasana)

  • Lie down on your stomach. Keep arms along both sides of the body. Place legs hip-width apart.
  • Stretch arms out while bending the knees and grabbing the ankles, lifting chest and legs off the floor. Apply pressure on your ankles while pulling your legs back using the hands. Look straight up and hold the pose.
  1. Fixed Firm Pose (Supta Vajrasana)

Fixed Firm Pose (Supta Vajrasana)

  • Sitting in Vajrasana pose, place palms beside buttocks with fingers pointing forward.
  • Place right forearm and elbow on the floor by bending them back and then the left forearm and elbow.
  • Carry the weight of your torso concentrated on the elbows and look ahead. Reach the toes with fingers and grasp them together.
  • Hold the pose.
  1. Half Tortoise Pose (Ardha Kurmasana)

Half Tortoise Pose (Ardha Kurmasana)

  • Sit in Vajrasana position and raise arms towards the ceiling. Entwine both thumbs while bringing palms together.
  • Keep arms stretched and straight and biceps touching the ears.
  • Bring entire torso down the ground while making sure that forehead and little fingers are touching the ground.
  • Hold the pose.
  1. Camel Pose (Ustrasana)

Camel Pose (Ustrasana)

  • Kneel down and place hands on hips. The shoulders and knees should be aligned in an imaginary straight line, and lift the soles of the feet facing upwards towards the ceiling.
  • Gently and gradually bend the torso backward and reach for the soles of your feet with your fingers. Keep your arms straight and look upwards.
  • Hold the pose.
  1. Rabbit Pose (Sasangasana)

Rabbit Pose (Sasangasana)

  • Sit in the Vajrasana pose.
  • Raise the buttocks from the heels of the foot. Keep the arms on the sides of the body and maintain an imaginary straight line of the back.
  • Arch your back forward from your waist and placing your forehead on the lower thighs.
  • Stretch out backward by reaching the soles of the feet. Place the thumbs on the ankles. Gently touch the soles of feet using the other four fingers.
  • Hold the pose.
  1. Head-to-Knee Pose with Stretching Pose (Janushirasana – Paschimottanasana)

Head-to-Knee Pose with Stretching Pose (Janushirasana - Paschimottanasana)

  • Stretch out forward and sit down pressing gently the buttocks.
  • Bend left leg putting its heel near the anus, resting of the sole on the inner upper right thigh.
  • Stretch arms over the head and bend the body forward reaching the right leg. Clasp the big toe with both of the hands as hands are bent at the elbows.
  • Place the head’s crown on the right knee.
  • Hold the pose.
  1. Spine Twisting Pose (Ardha Matsyendrasana)

Spine Twisting Pose (Ardha Matsyendrasana)

  • Sit straight on buttocks. Stretch legs forward and feet kept together.
  • Take over the right leg using the left leg and rest left foot near the right thigh.
  • Bend right leg towards the pelvis but not touching it. The right foot should press the left buttock.
  • Bend torso to the left and maintain gaze over the left shoulder. Keep spine straight up.
  • Place left arm at the back and palm on the back. Stretch out right arm and clasp right knee with the right hand.
  • Hold the pose.
  1.  Final Breathing Exercise (Kapalbhati Vajrasana)

Final Breathing Exercise (Kapalbhati Vajrasana)

  • Sit down in Sukhasana pose and place palms on the knees in the meditation mudra.
  • Deeply and slowly inhale through the nose.
  • Pull stomach in towards the back. As you relax from this contraction, exhale in an outburst, and follow it up by an automatic inhalation. One round of Kapalbhati is equivalent to doing this 20 times.
  • Relax deeply in Sukhasana pose at the end of each round by closing the eyes and listening to the body.

Optimism makes perfect: Having the positive attitude towards achieving the perfect body

How does thinking affect your exercise?

Is thinking connected to losing weight?

One’s thinking plays a significant role in working out to lose weight. It has been proven that having interminable negative thoughts can also lead to negative diet behaviors such as taking a break from your diet, skipping your exercise routine and overeating. While positive thoughts, on the other hand, gives the exact opposite result and is bound to increase your energy and motivation level towards your diet regimen.

Most dieters often think that if they can just get their eating and exercise habits on track, they’ll lose weight effortlessly in no time and keep it off for good. But, what they often fail to realize is that their mental attitude plays a major role in determining their day to day physical actions.

Rather than forcing yourself to do something you don’t really want to do, practicing a positive attitude towards losing weight can make the process much easier! Develop the enthusiasm to stick to your weight loss regimen and make the process virtually effortless.

Here are few ways to practice positive behaviors:

1) Be clear on WHY you want to be fit

why do you want to be fit?

Why would you practice something without having a specific reason? So before making any exercise plan, ask these questions to yourself first.

  • Why do I want to lose weight?

Do you plan on losing weight to be skinny? Healthy? A bit of both? Get yourself clear about the reason you want to lose weight before jumping on doing any exercise.

  • What will I gain by being slim and healthy?

List all the possible benefits you want to achieve after you have successfully attained the body you always been wanting to have. You can read this list every day to keep you motivated.

Do not treat it as being on a “diet” program rather, treat is as a regimen towards achieving a better and healthier you. It does not only sound self-affirming but also eliminates restriction and deprivation.

2) Change your lifestyle

change your lifestyle

Do not treat it as being on a “diet” program rather, treat is as a regimen towards achieving a better and healthier you. It does not only sound self-affirming but also eliminates restriction and deprivation.

3) Be your own cheerleader

be your own cheerleader

Always build yourself up at every possible opportunity and don’t talk down about yourself. Never rebuke yourself if you ate something you shouldn’t eat, and don’t engage in self-defeating attitude or thinking like, “Why would I even bother, I’ll never achieve that kind of body”. Instead, think like a cheerleader, “This is nothing and I can do this!” or “I will have a healthy and sexy body!”. You have to feel good about the changes that you are making. Inner talks like these are much more motivating rather than trying to push yourself into shape by force.

4) Look at yourself being happily slimlook at yourself being happily thinSpend a few minutes in front of a mirror each day looking at a future healthy, slim and happy you. Though you can’t just imagine about it forever, it helps you keep track of your goal to be thin while having a high self-esteem. Think of – “What would my body feel like if I am fit and healthy?”. Focus on that thinking every now and then. Having the proper mindset will make the achievement of your goal seem more realistic and possible.

5) Appreciate the physical you

Appreciate the physical you

Think of the things you already like about your body may it be your eyes, hair, feet, legs. List the reasons why you love and appreciate them in a  time of the day you find convenient and comfortable to have some quality time for yourself. This is way better than constantly noticing the aspects of your physique that you don’t like and you want to change.

6) Take your time

take your time

Having the mindset of hurrying too much to get things done for your body and immediately become thin is one the worst case scenarios of a weight loss exercise program. While doing that, you are constantly calling attention to the fact that losing weight is a long and dramatically impatient process and will only lead to you giving up on the goal that you set up to yourself. Instead, make time your friend. Instead, tell yourself that you have all the time in the world to lose weight and it is only a matter of time before you get the results that you want for your body. This kind of attitude will certainly relieve stress and pressure and allows you to be more focused on achieving your goals.

 

 

 

 

 

 

 

 

Pressure-cooked Barbacoa Beef

pressure-cooked barbacoa beef

An easy-to-make Barbacoa Beef Phase 3 Recipe with a squeeze of lime nails it. For tough cuts of meat, the pressure cooker makes it easy enough for anyone to prepare this recipe as it seals the flavors of spices and tenderizes the meat faster. 

INGREDIENTS:

  • 2 ½ pounds of chuck or round bottom roast (trimmed of excess fat)
  • 1 cup of beef broth
  • 1 medium onion (see notes)
  • 3 tbsp of apple cider vinegar
  • ¼ cup of lime juice
  • 1 tbsp of tomato paste
  • 6 cloves of garlic
  • 2-4 chipotle of peppers
  • 1 tbsp of olive oil
  • 4 tsp of ground cumin
  • 1 tbsp of dried oregano
  • ½ tsp of ground cloves
  • 2 bay leaves
  • sea salt and pepper

DIRECTIONS:

  1. Blend altogether the beef broth, tomato paste, onion, vinegar, cloves, lime juice, garlic, chipotle peppers, cumin, and oregano until the mixture becomes smooth.
  2. Cut the chuck or round bottom into 3 to 4 pieces and sprinkle a pinch of salt and pepper on all sides.
  3. Heat half of the olive oil in a pressure cooker. In two batches, sear the meat for about 7 to 8 minutes. Add all the beef in the pressure cooker with the blended mixture of sauce and bay leaves. Cover the pressure cooker and let it cook for about 60 up to 70 minutes depending upon the thickness of the meat.
  4. Allow the pressure to release naturally or turn to the ‘vent’ setting to do this quickly. Allow it to vent thoroughly before removing the lid.
  5. Discard the bay leaves.
  6. Shred the beef using two forks then add it in the juice. Cover and let the beef immerse in the juice for about 10 minutes or so.
  7. Serve and enjoy!

Easy Baked Fajita Chicken Roll-Ups

easy baked fajita chicken roll-ups

These Baked Fajita Chicken Roll-Ups are a healthy low carb, low-calorie, paleo meal that is easy to prepare and a delicious meal for Phase 3 exercises. This dish will surely impress everyone if you serve it alongside rice, veggies or warm tortillas.

INGREDIENTS

For the Marinade:

  • 2 tablespoon of olive oil
  • 2 tablespoon of chopped cilantro
  • ½ juice of lime
  • 1 clove of minced garlic
  • 1 teaspoon of chili powder
  • ½ teaspoon of cumin
  • ½ teaspoon of dried oregano
  • ½ teaspoon of salt
  • Pinch of cayenne pepper (optional)

For the Chicken:

  • 3 chicken breasts or 6 thin sliced (¼-inch thick) chicken cutlets
  • ½ of sliced red bell pepper
  • ½ of sliced yellow bell pepper
  • ½ of sliced green bell pepper

INSTRUCTIONS

  1. In a small bowl, mix olive oil, lime juice, garlic, chili powder, cumin, oregano, salt, cayenne (optional) and cilantro then set aside.
  2. Skip to the next step if the chicken is bought in pre-sliced cutlets. If whole chicken breasts are used, slice them in 2 even longway slices and then pound it firmly into about ¼ inch even thickness using the smooth side of a meat tenderizer. 
  3. Place the chicken cutlets into a large resealable freezer bag and thoroughly pour marinade over the top surface. Allow chicken to marinate for an hour or up to overnight.
  4. Place 6 bell pepper slices in the middle of the marinated chicken cutlet, roll up and secure with a toothpick. Repeat this step until all the cutlets are rolled up. When this is already done, place seam side down in a baking dish.
  5. Use the remaining marinade to brush the tops of the chicken and bake for about for about 25 to 30 minutes at 375 degrees Fahrenheit or until the juices run clear.
  6. Serve and enjoy!

Chicken Breast with Balsamic Mushrooms

chicken breasts with balsamic mushrooms

Are you looking for a  mushroom recipe yet don’t want to settle for boring meals? Chicken Breast with Balsamic Mushrooms is a quick dinner yet tastefully exciting enough to serve in every meal of the day. It oozes with balsamic vinegar, mushroom, and thyme flavors which make a great and delicious weeknight dinner and Phase 3 diet meal alongside with vegetables and salad.

Ingredients:

  • 4 boneless, skinless chicken breast
  • 2 tablespoon of olive oil
  • 6 clove of garlic
  • 1 bay leaf
  • 1 sea salt, to taste
  • 1 freshly ground black pepper, to taste
  • 3⁄4 lb of sliced fresh mushrooms
  • 1⁄4 cup of balsamic vinegar
  • 3⁄4 cup of chicken broth
  • 1⁄4 teaspoon of dried thyme

Directions:

  1. Rub the chicken with salt and pepper.
  2. On a skillet, heat oil over medium heat and saute the chicken for about 3 minutes or until it is browned enough on one side and turn it over to show the other side. Add garlic and mushrooms and cook for another 3 minutes all the while shaking the skillet and sauteing the mushrooms.
  3. Add chicken broth, thyme, bay leaf, and balsamic vinegar. Cover the skillet then decrease the heat to medium-low. For about 10 minutes, simmer the mixture while turning it occasionally.
  4. Place the foil-covered chicken while covered chicken on a warm and clean serving platter. Let it sit for a while.
  5. Uncover the mushroom sauce and simmer it for about 7 minutes while increasing the heat to medium-high and discarding bay leaf. Pour the sauce over the chicken and serve.

Garlic and Cilantro Sauce in a Tasty Grilled Halibut

Garlic and Cilantro in a tasty Halibut

Get this amazing sweet-flavored and easy to cook Garlic and Cilantro Grilled Halibut that is full of healthy nutrients. This low-carb and gluten-free dish is perfect for your Phase 3 recipe. If you are looking for a weeknight meal which is simple, easy and quick to prepare, then this dish is right for you.

Ingredients:

  • halibut filets or steaks (1 per person)

Sauce Ingredients:

  • 4 cloves of finely minced garlic
  • 1 cup of chicken stock (or use a combination of chicken stock and white wine)
  • 2 teaspoon of lime zest (from 2 limes)
  • juice of 2 limes (2-3 T or more)
  • 4 tablespoon of olive oil
  • 3 tablespoon of very finely chopped fresh cilantro (or more)

Instructions:

  • Saute garlic for two minutes in a small amount of olive oil.
  • Pour in lime zest and chicken stock and then simmer the mixture for about ten minutes until stock is slightly reduced. Add lime juice and olive oil while stirring to mix and heat the mixture for about 2 to 3 minutes.
  • Gradually add Cilantro while stirring and cook for another minute.
  • Brush both sides of fish with sauce and let it seep in for about 15 minutes while you preheat charcoal grill or gas to high heat.
  • Grill the fish until it becomes firm yet not hard to touch for about 5 minutes each side.
  • Put the fish on a diagonal grill slats to achieve nice grill marks. Rotate the fish after 3 minutes of cooking on one side. Serve with additional sauce spooned over each piece of fish.
  • Other grilled fish perfect to pair with this include Sea Bass, Mahi Mahi, and Swordfish. You could also serve it with Tilapia, Red Snapper, or Sole.

 

 

Seared Tuna with Lime and Thyme

Seared tuna is an excellent and an easy-to-make Phase 3 recipe. You will love the delectable taste and meaty texture of the tuna fish that is rich in nutrients perfect to serve at your next dinner party.

Seared Tuna with Lime and Thyme

Ingredients:

  • 4 pcs of  tuna steaks (3/4 to 1-inch thick and about 6 oz each)
  • Juice and zest of one (1) lime
  • 2 tsp of dried thyme leaves
  • 1/2 to 1 tsp of coarsely-ground pepper
  • 1/4 tsp of sea salt
  • 1 to 2 tsp of extra-virgin olive oil

Instructions:

  1. On a medium-sized bowl, wash the tuna steaks and then place on a plate to pat dry with paper towels. Set aside.
  2. Grate the zest from the lime and squeeze out its juice and then set aside.
  3. Put together the lime zest, salt and thyme in a small bowl and mix. Lightly rub  the sides of the tuna steaks with olive oil lightly. Then rub it with the seasoning mix and make sure to coat them well.
  4. On a cast-iron pan or a saute pan, put some olive oil and heat it. Gradually increase the heat level and put the tuna on the pan.  
  5. Scorch the tuna for about a minute and then carefully turn it over and cook the other side with medium heat. Scorch the current side for another minute until medium rare but make sure not to overcook it to avoid drying and losing its flavor.
  6. After taking out from the stove, sprinkle the tuna with lime juice before serving.                          

Makes 4 servings.

Ciambotta with Zucchini and Pepper

ciambotta with zucchini and pepper

This vegetable stew is a delicious and healthy vegetarian course that we turn to very often. What’s best in this meal is that we can use whatever vegetables we have in stock to make this dish more appealing. Ciambotta makes a perfect Phase 3 dinner with crusty bread. Serve it hot, but cold as the main dish during a hot summer day. The deliciousness and gluten-free of this vegetable course will complement any grilled chicken, fish and meat.

Ingredients

 

  • 2 tbsp. Of extra virgin olive oil
  • 1 large onion
  • 2 small bulbs of fennel
  • 3 clove garlic
  • 1 large red pepper
  • 1 can of whole tomatoes in juice
  • 4 medium-sized zucchini
  • 1 lb. green beans
  • salt
  • .67 c. fresh basil leaves

 

 

Instructions

 

  • In a 5 to 6 quart Dutch oven, preheat oil on medium heat until it becomes hot.
  • Gradually add onion and fennel, while stirring from time to time, and cook for up to 15 minutes until vegetables appear lightly brown and tender. 
  • Pour in garlic and pepper and cook for about 5 to 7 minutes until pepper is becomes tender-crisp.
  • Add the tomatoes (with juice), green beans, zucchini, and 1/2 teaspoon salt. Stir and break tomatoes using the side of spoon and cook on medium-high heat.
  • Reduce heat to medium-low then cover and simmer for about 25 to 30 minutes or until all vegetables are very tender.
  • Add all in except the basil. Serve and top the remianing basil.

 

 

Layered Ratatouille with Tomato Sauce

Designed after a classic and elegant look, Layered Ratatouille with Tomato Sauce will bring delight to your dinner table. Have a dazzling and sophisticated dish with colorful layers of vegetables and tasty tomato sauce that complements just about any meal. This vegetable casserole is perfect to those who want to start a meatless day and is one of the best recipes for Phase 3.

layered ratattouille

Ingredients

  • 1 cup of Chunky Tomato Sauce
  • 1/2 of diced yellow onion
  • 2 cloves of minced garlic
  • 1 small Eggplant
  • 1 Zucchini
  • 2 tablespoon of olive oil
  • 1 Yellow Squash
  • Sea Salt
  • Fresh Thyme
  • Pepper

Instructions

  1. Preheat the oven to 375 degrees Fahrenheit.
  2. Grease a baking pan and pour the tomato sauce into its base.
  3. On top of the tomato sauce, add a small amount of minced garlic, diced onion, and olive oil and mix together.
  4. Slice the zucchini, eggplant, and yellow squash into thin pieces and place them on top of the tomato mixture in alternating patterns beginning on the edge of the pan. Put the eggplant first, then the zucchini, and lastly, the yellow squash. Repeat process until the pan is entirely covered.
  5. Sprinkle oil on top of the vegetable mixture and gently add salt and pepper until thoroughly mixed.
  6. Drizzle fresh thyme on top of mixture.
  7. Using parchment paper, cover the vegetable mixture and cook for about 35 to 40 minutes or until vegetables become tender and the center is bubbling. Don’t overcook vegetables and do not let them turn brown.
  8. Let it cool for a couple of minutes and serve.

Italian Style Canned Tuna Salad

Italian Style Canned Tuna Salad is packed with fresh vegetables and olives that it can easily stand on its own as a nutritious and healthy diet meal. The right amount of oil in the tuna dressed the salad perfectly, the quality and freshness of the ingredients shine through without its encumbrance. A very easy to prepare and non-creamy additions to the salad make for a light but very filling, protein-packed Phase 3 lunch recipe.

italian style canned tuna

INGREDIENTS

 

  • 2 cans of Genova Yellowfin Tuna in Pure Olive Oil (not drained)
  • 1-1¼ cups of drained diced tomato
  • ½ cup of chopped parsley leaves
  • ½ of a (6 oz.) can of black olives, sliced
  • ½ cup of a large diced sweet yellow pepper
  • ¼ cup of fine diced red onion
  • ¼ cup of chopped green olives without pimento
  • 1 clove of minced garlic
  • 1 tablespoon of fresh lemon juice
  • ¼ teaspoon of sea salt

 

 

INSTRUCTIONS

 

  • Open the cans of the yellow-finned tuna and it into a large bowl. Using a fork, gently break the tuna meat into small pieces.
  • Mix all the ingredients into the bowl but do not break the tuna too much.
  • Serve as a salad on a plate or as a sandwich. This receipe can be refrigerated for up to two days.

 

 

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