HCG Longevity Diet - Recipes

Recipes. Serving Suggestions. Tips and Timesavers for Cura Romana Program

This program does not need to be bland, boring or lacking in variety. What is does take is a little planning, getting the right ingredients and tools in the kitchen and a few hours to organize and prepare for the week.  I think you will be surprised at how easy it is to prepare flavorful and healthy meals.  Some of these recipes you may even continue to make after you have reached you goal weight.

There are a variety of cooking methods to use, broil, grill, bake, steam – even slow cook in the crock pot.  I really liked to prepare my protein servings in a foil pouch using some homemade broth to keep it moist. I also used my gas grill – many patients purchased the All-Clad grill or had a George Forman grill that helped speed their prep time in the kitchen.

Not being a huge fan of leftovers, I typically prepared a double portion of my protein – whatever I prepared for dinner, I had for lunch the next day.

Essential Basics

Easy Homemade Broth

Tip: You’ll use a lot of broth, make this in bulk. Almost all commercially prepared broths contain sugar --

·  100g chicken (you can add more chicken - you just need to track your portions)

·  parsley

·  onion powder or dehydrated onion

·  garlic

·  thyme

·  rosemary

·  oregano

·  basil

·  bay leaf

·  salt

·  black pepper

1.   Fill saucepan 3/4 full with water.

2.   Bring to boil.

3.   Add chicken and seasonings.

4.   Boil for 20 mins.

5.   Remove boiled chicken & serve or refrigerate and save for later.

6.   Strain out bay leaf & seasonings.

7.   Let broth cool to room temperature.

8.   Skim fat off surface (if any).

9.   Refrigerate broth.

10. Once cold, skim the rest of the fat from the top (if any).

11. Store in refrigerator or freeze for later use.

TIP: You can add on-protocol veggies such as 3-4 stalks celery (I usually add the trimmings that I don't eat) and 1 onion for more flavor - just be sure to strain them at the end. You can also choose to omit the chicken altogether and just use the celery and onion with the seasonings for a simple veggie broth. OR add your steak trimmings that you've inevitably had to trim from your steaks and add to the broth for a beef broth.

TIP²: I usually freeze the broth in ice cube trays after cooling and skimming all fat. Then after they freeze, I place the cubes of broth in a freezer bag. This makes for easy use when 'frying' up shrimp, chicken, etc. Just toss a broth cube into a pan and let it melt then add your meat, etc. It adds flavor and keeps food from sticking.

Onion Soup Mix

·  1/2 c dehydrated minced onion

·  1 T onion powder

·  1/2 t celery seed

1.   Combine all ingredients.

2.   Store in air-tight container.

TIP: This is wonderful to use dry in your ground steak for hamburgers, etc. It's an easy way to perk it up.

Mock Shake 'n Bake

·  1/2 c minced dehydrated onions

·  1/4 t coriander

·  1/4 t thyme

·  1/4 t red pepper flakes

·  1/8 t oregano

·  1/8 t paprika

·  1/8 t black pepper

·  1/8 t salt

1.   Place all ingredients in food processor or coffee grinder.

2.   Grind to a powder.

3.   Store in air-tight container.

TIP: Use this as coating on your meat before you cook it. Dampen meat, then coat. This is great on chicken, fish, shrimp, even steakburgers.

Apple Crisp

Filling:

·  1 apple

·  half small lemon

·  1 T water

·  2 t stevia (or adjust to your palate)

·  cinnamon*  (or use cinnamon flavored liquid stevia)

1.   Preheat oven to 400.

2.   Peel, core, and slice/chop apple.

3.   Place apples in small baking dish.

4.   Cover with juice of 1/2 small lemon, stevia, water and few dashes of cinnamon. Toss.

Topping:

·  1 grissini

·  1 t milk

·  1/2 t cinnamon

·  1/4 t nutmeg

·  1/4 t pumpkin pie spice

1.   Grind grissini into a powder using food processor or coffee grinder or simply place in a ziplock bag and crush with a rolling pin

2.   Add milk in 1/4 t increments. Slowly stir until mixture forms a slightly moist crumbly topping.

3.   Sprinkle on top of apple filling.

Bake:

1.   Cover dish and bake 20 mins.

2.   Remove cover and broil 1-2 mins to crisp topping.

3.   Serve immediately.

NOTE: This is really filling and tastes so much like apple pie it almost feels like cheating!  This includes 1 t of your allowed 1 T milk for the day. Also includes your grissini and fruit portion for one meal.

You can also totally omit the topping if you don't want to use a grissini portion.

Baked Apple

·  1 apple

·  cinnamon

·  ground cloves

·  ground nutmeg

·  water

1.   Preheat oven to 350.

2.   Core apple leaving about 1" in bottom. Do NOT core all the way through.

3.   Place apple in baking dish.

4.   Fill apple with 1/4 t cinnamon, 1/8 t ground cloves, dash nutmeg, and 2 t water (water should almost reach top of apple - adjust as needed).

5.   Pour 1/2 c water, 1/2 t cinnamon, 1/4 t ground cloves, and 1/2 t nutmeg around apple in the baking dish.

6.   Bake for 45 mins - 1 hour.

7.   Serve immediately

Green Apple Slaw

·  1 green apple (mine was about 150g after coring)

·  juice from 1/2 small lemon (about 1 T)

·  granulated stevia (to taste)

·  1/8 c cut fresh mint (optional)

1.   Core, slice, and cut apple into slivers.

2.   In bowl, add: apple, lemon juice, sugar substitute. Toss to mix.

3.   Toss in fresh mint before serving

4.   May also add cinnamon in lieu of mint.  Cinnamon is wonderful for balancing blood sugar!

Applesauce

·  1 apple

·  3 T water

·  cinnamon (optional)

1.   Peel, core, and dice apple.

2.   Place diced apple in mini-crockpot or saucepan and add water.

3.   Add cinnamon.

4.   Cook at least two hours.

5.   When finished, mash with spoon or fork, or place in blender to reach desired consistency.

6.   Serve warm or refrigerate and serve cold.

NOTE: I've made applesauce this way for years and it is so natural and delicious! It makes for a great treat while on protocol.

Main Dish Proteins

Rosemary Garlic Steak

·  100g steak

·  1 T rice vinegar

·  1 T rosemary

·  1 t garlic paste ( or 3-5 cloves minced)

·  1/2 t crushed red pepper

1.   In small dish, add rice vinegar. Add steak and coat.

2.   In small bowl, combine rosemary, garlic, red pepper. Rub on both sides of steak.

3.   Place steak in small dish, cover and refrigerate 4 hours - overnight.

4.   Grill to desired doneness

Crockpot Roast

·  100g steak

·  onion soup mix

·  1 c beef broth

·  black pepper to taste

1.   Add steak to crockpot.

2.   Cover with remaining ingredients. I sometimes add a splash of Bragg’s liquid aminos as well.

3.   Cook for several hours until reaches desired doneness.

4.   Serve.

5.    

Inside-Out French Dip

·  100g sliced cooked steak

·  1/2 onion sliced into rings

·  1 c beef broth

·  2 cloves minced garlic

·  1/2 t thyme

·  1/2 t pepper

·  liquid aminos

1.   Preheat pan over MED heat.

2.   Add onions and garlic. Cook 5-10 mins until tender.

3.   Add broth, thyme, and pepper. Bring to boil.

4.   Reduce heat & simmer 5-10 mins.

5.   Add steak and return to boil.

6.   Reduce heat & simmer 5-10 mins.

7.   Serve steak & onions with the au jus and a couple splashes of liquid aminos.

TIP: For the cooked steak in this dish, you can simply slice the steak very thinly and then saute with a bit of broth until browned.

Since this dish only uses 1/2 an onion, I pair this one up with some onion rings. Makes an excellent filling meal.

Mini Meatloaf

·  100g ground steak or ground chicken

·  1/2 t milk or bbq sauce

·  1 grissini (ground into powder)

·  2-3 cloves minced garlic

·  1/2 t dehydrated minced onion

·  1/2 t spicy mustard

·  1/4 t allspice

·  1/8 t sage

·  salt/pepper to taste

·  Any additional seasonings you like

1.   Preheat oven to 350.

2.   In small bowl, combine all ingredients and form into a small meatloaf.

3.   Place in glass dish, cover, and bake 25-30 mins.

4.   Uncover dish, add bbq sauce or homemade sugar free ketchup to top, and bake 5-10 additional mins.

5.   Serve immediately with a bit more of bbq sauce or homemade sugar free ketchup for dipping.

NOTE: This includes your meat, grissini, and 1/2 t of your daily allowance of milk.

1.   Serve immediately while hot over cold cucumbers.

1.  
NOTE: This dish will cause an immediate explosion of your taste buds once it hits your mouth. Neither myself, nor Biz, can be held responsible. Yummy!

 In saucepan, bring broth to boil.

2.   Feel free to add any seasonings you like to taste (oregano, basil, pepper, garlic, etc). I'll usually add in some hot sauce or tabasco as well.

3.   Add cooked meatballs, vegetable choice.

4.   Cover & simmer 20-30 minutes or until vegetables reach desired tenderness.

5.   Top with fresh chopped cilantro.

6.   Serve.

Down. Set. Chili!

·  100g ground steak

·  1 tomato

·  1/2 c water or broth

·  3-4 cloves minced garlic

Seasonings (to taste):

·  1/2 t onion powder

·  1/2 t oregano

·  1/4 t cumin

·  1/4 t black pepper

·  1/4 t cayenne

·  1/4 t basil

·  1/4 t thyme

1.   Preheat pan over MED heat.

2.   Add minced garlic and 1 T of the water/broth to pan.

3.   Saute 2-3 mins. Be sure not to burn the garlic. Add more water/broth as necessary.

4.   Increase heat to MED-HI.

5.   Add ground steak and saute until brown - about 5 mins.

6.   Add all seasonings and cook an additional 3 mins. Continue to add more water/broth as necessary.

7.   While that is cooking dice 1/2 of tomato and place other 1/2 in food processor or blender to puree.

8.   Mix in tomatoes, puree, and rest of broth.

9.   Turn heat down to MED-LO and simmer until it reaches desired consistency.

TIP: I usually mix all my spices together in a small bowl so I can add them all at once.

This can be prepared in advance and frozen. I'll make up batches of this and freeze into individual portions. Then I take it out the night before I'm ready to serve.

Mmm Mmm Meatballs

·  100g ground steak or chicken breast

·  1 grissini (ground into powder)

·  1 T milk

·  parsley

·  onion powder

·  basil

·  oregano

·  garlic

·  salt

·  pepper

1.   Preheat oven to 425.

2.   In bowl, combine all ingredients.

3.   Form into 1" meatballs (makes about 6-7).

4.   Place in baking dish or non-stick baking sheet and cook 10 minutes turning halfway through cooking time.

TIP: I usually use a glass baking dish to make these as they seem to want to stick less – so does adding ½ cup broth.  Also, if you want to brown them more after cooking, you can broil them for 1-2 min on each side.

These also can be frozen in a freezer bag and then warmed up before serving. Makes a great quick meal!

Italian Wedding Soup

• 100g chicken meatball recipe
• 1 – 2 cloves minced garlic
• ½ t oregano
• 2 – 3 cups chicken broth
• escarole (allowed amount)

Gently saute minced garlic in a small amount of broth in a saucepan.  Add rest of broth, spices and bring to a simmer. Add meatballs and escarole and simmer until escarole is tender.

Steak (or Chicken) Pizzaiola

·  100g steak (or chicken)

·  tomato (diced)

·  2-3 cloves minced garlic

·  1 t oregano

·  1 t basil

·  1/4 t chili powder

·  black pepper

1.   Preheat oven to 350.

2.   Place 1/2 of the diced tomato in casserole dish.

3.   Add meat on top of tomato and top with minced garlic.

4.   In small bowl, toss the rest of tomato with the oregano, basil, chili powder and black pepper. Place on top of steak.

5.   Cover tightly with aluminum foil or with lid.

6.   Bake 45-60 mins.

TIP: If using chicken, I like to pound the breast until it is about ½” thick – like scaloppine, which decreases the cooking time -- follow with same steps as above.

“Cream” of Chicken Soup

·  100g cooked chicken

·  celery (allowed amount)

·  1-2 c broth

·  3 cloves garlic

·  1 T dehydrated minced onion

·  1/2 t parsley

·  1/2 t basil

·  ground white pepper (to taste)

·  salt (optional)

1.   Preheat saucepan over MED-HI heat.

2.   In food processor, combine all ingredients and pulse until reaches desired consistency.

3.   Pour into saucepan and bring to boil.

4.   Reduce heat to simmer, cover, and heat 20-30 mins.

5.   Serve.

TIP: For the cooked chicken in this dish, I use the chicken I boiled to make the broth.

I usually start out by adding 1 c broth to the food processor, and then gradually add more broth until it's the soup consistency I prefer.

Cinnamon Curry Chicken Soup

·  100g chicken - cubed

·  diced onion (allowed amount)

·  2 c broth

·  3 cloves minced garlic

·  1/2 t curry powder

·  1/4 t cinnamon

·  1/4 t pumpkin pie spice

·  salt/black pepper to taste

1.   In saucepan, combine all ingredients.

2.   Bring to a boil.

3.   Reduce heat, cover, and simmer 45 mins.

TIP: The chicken can go straight from the freezer to the saucepan or crockpot on this one. If frozen, I place the breast in whole, and then when the soup is finished, I cube or shred the chicken. Very flavorful!

Lemon Chicken Soup

·  100g cooked chicken breast (diced or shredded)

·  chopped spinach (allowed amount)

·  2-3 c broth

·  Juice of 1 lemon

·  1 t thyme

·  sea salt to taste

·  ground white pepper to taste

1.   Preheat saucepan over MED heat.

2.   Combine all ingredients.

3.   Bring to a boil, then simmer 20 mins.

4.   Serve.

TIP: This is an easy way to use the chicken you used to make your broth. You can even make this in the crockpot using uncooked or frozen chicken cut into cubes.

Orange Ginger Chicken

·  100g chicken - cut into chunks

·  black pepper

·  orange - cut in 1/4s

·  2-3 cloves minced garlic

·  1 T fresh ginger root (about 1/2"-1" long piece, peeled & minced)

·  1/2 t basil

·  juice of half lemon

1.   Preheat pan over MED heat.

2.   Sprinkle chicken with pepper.

3.   Add chicken to pan and stir fry until brown on all sides, about 5-10 mins.

4.   Add garlic and cook for 1 min.

5.   Squeeze juice of orange quarters over chicken.

6.   Peel & separate orange into sections. Add orange sections, ginger, lemon juice, and basil. Stir well.

7.   Cover and simmer for about 20-30 mins.

NOTE: This includes your meat and fruit portion for this meal.

Kung Pao Chicken

·  100g chicken - cut into chunks

·  chopped onion (allowed amount)

·  1 t red pepper flakes

·  red pepper flakes (optional)

Marinade

·  1 part liquid aminos

·  1 part rice vinegar

Seasoning
Mash together in small bowl:

·  3 cloves minced garlic

·  1-2 t fresh minced ginger root

Sauce
Stir together in small bowl:

·  1/2 c broth

·  1-2 t liquid aminos

·  1 t rice vinegar

1.   In small dish, combine marinade & chicken.

2.   Refrigerate 30 mins - 1 hour.

3.   Preheat non-stick pan over MED-HI heat.

4.   Cook chicken 5-7 mins, browning on all sides.

5.   Add red pepper. Cook 1-3 additional mins.

6.   Remove chicken from pan and set aside.

7.   Add onion to pan and cook until tender.

8.   Stir seasoning mixture in with onions. Cook 1-3 mins.

9.   Add sauce mixture to pan. Cook 1-3 mins.

10. Re-add chicken to pan. Stir. Cook 1-3 mins.

11. Top with a few dashes of red pepper flakes (optional).

12. Serve.

TIP: This dish is also delicious with shrimp.

Lemon Mustard Broiled Chicken

·  100g chicken

·  juice of 1/2 lemon

·  1 T Guildens spicy mustard

·  1/2 t black pepper

·  1/2 t oregano

·  1/4 t cayenne pepper

1.   Preheat broiler.

2.   Broil 1 side of chicken 5-10 mins until slightly browned.

3.   In small bowl, add the rest of the ingredients and mix well.

4.   Spoon mixture onto chicken. Flip over and coat other side.

5.   Broil uncooked side 5-10 mins or until no longer pink.

NOTE: This chicken stays really moist and juicy and full of flavor. Enjoy!

Spicy White Chili

·  100g cooked chicken breast, shredded

·  1-4 c broth (depending on how soupy you want it)

·  4 cloves minced garlic

·  1/2 t cumin

·  1/4 t oregano

·  1/4 t red pepper flakes

·  1/8 t ground cloves

·  tabasco or hot sauce to taste

1.   Preheat pot over MED-HI heat.

2.   Add all ingredients except for tabasco/hot sauce.

3.   Bring to a boil then reduce heat to simmer, cover, & cook 30 mins.

4.   Add tabasco or hot sauce right before serving.

TIP: This is also great fixed in a small crockpot. Toss everything in and put it on while you're out and come back to great tasting dinner! If using the crockpot, you can use cut up uncooked chicken (even frozen!). Feel free to add your allowed vegetable to this as well - I usually add chopped onion

Baked Cajun Chicken

·  100g chicken

·  1/2 T milk

·  1/2 t Tony Cachere’s Cajun seasoning

1.   Preheat oven to 350.

2.   In small dish, coat both sides of chicken with milk.

3.   Place chicken in glass baking dish.

4.   Sprinkle top with cajun seasoning.

5.   Bake uncovered 20-30 mins until chicken is no longer pink.

TIP: If you would like it even more spicy, add a bit of Tabasco before serving.

Breaded Chicken Cutlets

·  100g chicken

·  1 grissini (ground into powder)

·  1/2 c chicken broth

·  1/4 t garlic powder

·  1/4 t paprika

·  1/4 t poultry seasoning (optional)

·  1/4 t cayenne (use less if you want them less spicy)

·  salt/pepper to taste

1.   Preheat pan over MED heat.

2.   In small dish, combine grissini powder, garlic powder, paprika, poultry seasoning, cayenne, and salt/pepper. (You could also use ziplock bag.)

3.   Add chicken to seasonings and fully coat.

4.   Add half of broth and chicken to pan.

5.   Cook for approx. 3-4 mins each side depending on thickness of chicken. Keep adding more broth as it cooks off.

6.   Serve immediately.

7.    

Fried Chicken Tenders

·  100g chicken

·  1 T milk

·  1 grissini

·  Seasonings (salt, pepper, paprika, ground red pepper, garlic powder)

1.   Preheat oven to 350.

2.   Slice chicken breast into 3 tenders.

3.   In small bowl, mix milk and any seasonings you prefer.

4.   Grind grissini in food processor until it is a powder. (I use my coffee grinder.)

5.   Put grissini powder in a separate small bowl.

6.   Add chicken to milk mixture and toss to coat well.

7.   Then one at a time, place chicken in grissini powder and coat both sides of chicken.

8.   Place chicken in glass baking dish and bake 30-40 mins, turning over halfway through.

9.   In last 5 mins, turn on broiler and broil 2-3 mins each side.

10. Serve immediately.

NOTE:Remember that this recipe includes both your meat and grissini portion. As well as your daily allowance of milk.

Chicken "Gravy"

·  1/2 c broth

·  1 grissini

1.   Add 1/4 c broth to small saucepan and bring to boil.

2.   While broth is heating, grind grissini in food processor until it is a powder. (I use my coffee grinder.)

3.   Add the powdered grissini to the pan, whisking constantly until dissolved.

4.   Still whisking, add remaining 1/4 c broth.

5.   Reduce heat to MED and whisk for 3-4 mins, until thickened.

6.   I usually add some salt, pepper, thyme, sage, or poultry seasoning, etc for more flavor. Feel free to add any spices you like.

TIP: I pour this over my boiled chicken that I use to make my broth. This gives it a lot more flavor as boiled chicken is usually pretty bland.

Mexican Chicken Soup

·  100g cooked chicken, shredded into bite-sized pieces

·  3-4 cloves minced garlic

·  1 t cumin

·  1/2 t onion powder

·  1/2 t chili powder

·  1/2 t cayenne (use less if you don't want it as spicy)

·  diced tomato

·  2-3 c broth

·  1/4 c fresh chopped cilantro (optional)

1.   Preheat pot over medium-high heat.

2.   Add garlic, and cook for 3-5 minutes. (Heat until you see little bubbles around the garlic.)

3.   Use a bit of your broth to keep garlic from sticking to the pot, if necessary.

4.   Add tomatoes, chicken broth, and onion powder, cumin, chili powder, cayenne.

5.   Bring to a boil.

6.   Reduce heat to a simmer, and add chicken.

7.   Simmer for 20 minutes.

8.   Stir in cilantro, and simmer for 5 minutes more.

TIP: For easy chopping of cilantro and other herbs, use kitchen shears. When using a knife sometimes the leaves of the herbs are difficult to chop. The kitchen shears make this a simple task.

.

Garlic Chicken

·  100g chicken or 400g chicken - 4 servings

·  diced onion

·  3-5 cloves garlic - unpeeled & left whole

·  juice of half lemon

·  black pepper to taste

1.   Preheat oven to 350.

2.   Heat non-stick saucepan over MED.

3.   Add the onion. Stir constantly until tender. 5-10 mins.

4.   Transfer onions to glass baking dish.

5.   Place chicken atop onions.

6.   Squeeze on lemon juice & sprinkle with pepper.

7.   Place garlic around and on the chicken.

8.   Cover tightly either with lid or aluminum foil.

9.   Cook for 30-45 mins or until chicken is no longer pink.

Note: You don't have to eat the onions as your veggie (it's primarily for flavor). Just eat the chicken and add veggie of your choice.

Blackened Chicken Salad

·  100g chicken tenders

·  1 t paprika

·  1/2 t onion powder

·  1/2 t garlic powder

·  1/4 t oregano

·  1/4 t thyme

·  1/4 t white pepper

·  1/4 t black pepper

·  1/4 t ground red pepper

·  spinach or salad greens (as allowed)

1.   Combine all spices and rub on chicken.

2.   Grill until no longer pink.

3.   Serve over spinach or salad greens.

Boneless Hot Wings

·  100g chicken breast tenders

·  1/4 c vinegar

·  1/4 c water

·  1-2 T cayenne pepper

·  1-2 T chili powder (adjust as needed)

1.   In small bowl, mix vinegar, water, and cayenne pepper.

2.   Add chicken to marinade and refrigerate for 1-2 hrs.

3.   Preheat oven to 350.

4.   Add chili powder to a small dish and dip chicken in chili powder.

5.   Place on rack in baking pan.

6.   Bake 15-20 mins turning halfway through.

7.   Serve immediately with some homemade buffalo sauce or Frank's Original Red Hot Sauce.