Recipes: 1000 of your favorite low carb recipes.

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Breakfast Pastries and Desserts Fish and Fowl Meat Dishes Salads and Vegetables Beverages

Part of a Healthy Lifestyle!

Welcome to the First Coast Diet Recipe section.

The First Coast Diet is based on good nutritional principles: eat enough good healthy food so you don't feel hungry. Here are 1000 meals. Chose wisely within the guidelines of the program.

Signature Recipe.

As an introduction to our plan, we suggest you try our signature recipe. You can use this as often as you wish, it tastes great and is healthy.

Total preparation time: 15 minutes.

Taste: Magnificent.

Healthy: You better believe it.

Serves: Three.

Ingredients.

1 lb London Broil or equivalent cut of beef.

Herb and Garlic marinade.

1 pack Frozen Teriyaki Stir Fry Vegetables (Sauce included in pack).

How to prepare:

Marinate London Broil in Herb and Garlic marinade for at least two hours, overnight if possible.

Heat up barbeque till everything sizzles: (A thick skillet on the stove will do as well)

Cook each side for seven minutes (based on an inch thick).

To serve, slice meat 1/8" thick and place three or four slices on top of vegetables.

Vegetables: follow directions on pack - excluding meat (Usually-Cook vege's and sauce in a wok or large skillet stirring frequently for 6-9 minutes).

Books - Posters

Books

Salads are the second pillar of the First Coast Diet. The reason is simple, they are easy to prepare, they are nutritious, fat free, low carb and high protein foods. They are also delicious. You should have at least two servings of salad each day, in addition to the snacks before each meal.

Dressings, on the other hand, are much more problematic. If you take a careful look at the labels of store bought dressing you will notice that a regular Italian dressing, which is basically an oil and vinegar blend with herbs and spices, has a calorie count of 100 to 130 per serving (serving size 2 tablespoons). On the other hand, fat free dressings are available with calorie counts of 15-30. So if you have to eat your salad with a dressing, make sure you choose wisely.

A note on components. The dressings frequently call for mayonnaise and sour cream. If you are working very low carbs, you can tolerate a few more calories from fat, but if you need to keep the fat low, use fat free versions which are available.

Posters

Cooking fish is easy, contrary to popular opinion and, because it is so relatively fat free, very useful to add to your diet regimen. The fear most people have is that the fish will not be fully cooked but hopefully sushi lovers have helped make everyone understand that very lightly cooked fish is the most juicy and delicious. In fact, salmon and tuna are quite delightful when cooked "rare"

So how do you know when fish is cooked. Just take two forks and pull apart the flesh at the thickest part. When it just pulls apart, or flakes, it is cooked. We actually test the not so thick parts knowing that when they are cooked, the thicker parts will continue to cook after removal from the heat, and will be just right when you get to eat.

We have started your recipes with Spicy Salmon Steaks because it is typical of so many favorites and demonstrates the simplicity of cooking fish in general!

Spicy Salmon Steaks!

Effort: Easy

Ingredients:

4 Salmon steaks about 1 inch thick

1 tsp garlic minced. (use powdered if fresh is not available)

1 tsp Ginger minced. (use powdered if fresh is not available)

1 tsp ground cumin 1 tsp ground chili

1/4 c lemon juice salt to taste

How to Prepare:

Mix all ingredients in a bowl. Marinate salmon steaks

for at least 30 minutes turning every 5-10 minutes.

Heat a heavy skillet to medium high heat and spray with Pam. Fry steaks 7-8mins each side

until brown and cooked. Serve with salad or vegetables.


	CONTENTS
	Eggs And Breakfast A healthy breakfast is the foundation of a nutritious day. Don't be afraid of eggs, they are loaded with protein and vitamins. After all, chickens live on nothing but eggs for the twenty something days of their incubation. For your recipes click here Salads If you don't like salads now, learn fast! they are one of the three pillars of a healthy diet. Try and have at least two servings of salads each and every day. The recipes here are so diverse and so numerous, you won't have to eat the same salad in three months. For your recipes click here Vegetables The second pillar of the healthy First Coast Diet. Forget about the tired greens boiled to destruction that grandma used to make. Here are exciting ways to prepare vegetables of all types - you may even think vegetarian every now and again. For your recipes click here Fish Dishes The first choice in meats for your healthy First Coast regimen. And it is easier than you think. Remember, there is only one thing you can do wrong when cooking fish - overcooking it! Quick and ea-asy any time, in a pan or skillet, on medium high heat, using a spray non stick agent like Pam, pop in a fresh or recently unfrozen tilapia filet and cook each side for about four minutes. It is done when two forks can first just flake the fish. Serve with a segment of lemon to squeeze, a sprig of parsley and a side salad. Delicious, and healthy. For your recipes click here Poultry Meals All poultry, be it chicken, turkey or even duck, has the great advantage that the fat is generally right beneath the skin, so removing all or part of it is no chore. To lower the fat content of your meal, remove all or part of the skin. Poultry, particularly chicken, is an important component of your healthy First Coast Diet. Many supermarkets are offering ground turkey and turkey sausages which are a great alternative to ground beef for low fat meat. For your recipes click here Pork Dishes Pork, the other white meat, can be as healthy as chicken. In fact some of the pork cuts like pork loin are almost fat free. Choose it wisely, and remove excess fat, and pork is a cost effective contributor to your weight conscious regimen. For your recipes click here Beef, Lamb and Veal Dishes Beef and lamb have gotten a bad rap. Remove the excess fat and these cuts provide an excellent contributor to your menu options. Choose your cuts based on a visual absence of fat, and you are headed towards a healthy menu choice. For your recipes click here Sauces, Soups and Stews Sauces maketh the meal, and soups and stews provide an excellent addition to a healthy regimen! For your recipes click here Breads and Pastries Don't overdo your choices from this segment. Use whole-wheat flower wherever possible, and restrict these choices in an otherwise very low carb selection for a healthy diet. For your recipes click here Cakes And Pies As with breads and pastries, don't overdo your choices from this segment. Use whole-wheat flower wherever possible, and restrict these choices to an otherwise very low carb selection for a healthy diet. For your recipes click here Desserts and Candies Not all desserts are a dieters downfall but as with cakes and pies, don't overdo your choices from this segment. Use whole-wheat flower wherever possible, and restrict these choices to an otherwise very low carb selection for a healthy diet. For your recipes click here Beverages Beverages are often the dieters downfall, not realizing that they have great impact. Be careful, choose wisely. For your recipes click here

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