Low protein recipes thread for nutty Optimum Anabolics protein deprivation phases

So I'm going to compete in Jeff Anderson's Optimum Anabolics program, but the only way I'm going to finish the thing, with its strict diet that (micro?)manages nutrients is to plan my meals out.

The protein loading phase isn't bad--it's pretty much the modified mediterranean (sp) diet known as the "testosterone diet" that I've been doing for awhile (see either www.absdiet.com or google men's health advisor, or the book itself, available from Amazon.com).  So those three weeks are in the bag, diet-wise.

What is complicating my life is the low protein phase.  3 weeks of only 30 g protein (and that's all taken immediately after your workout), and then another 3 weeks of 60 g (again, 30 g after workout).  Given my carnivorous nature, I'm not looking forward to this, but hey, a chance to recoup the money I've spent learning about fitness and bodybuilding, what the hell?

Anyway, this thread is for posting those low-protein recipes.  Contributions are warmly welcomed!  The challenge during those phases is to have 1/2 the calories come from good carbs, and 1/2 from good fats.  Yikes!  Sweet potato chips fried in olive oil are only going to go so far!

These recipes  definitely will need critiquing.  Most of the ones I'm posting I haven't tried yet.  So lay in!

"If there's nothing else that's relevant, I'll be leaving now"

"Today's mighty oak is just yesterday's nut that held its ground"

So Mr. Anderson claims that we need not worry too much about the protein in nuts and the like.  Here is my first recipe (These are from Lenore's Natural Cuisine by Leonore Baum 2003 Livingston, TX: Culinary Publications; I don't put much stock in what she says in the rest of the book, but some of the recipes look decent.  Hey, it was dirt cheap off of eBay).  All nutrition info is calculated using fitday's PC software.

Creamy Pumpkin Seed Sauce over Rice

Yield:  2 servings, each serving yields:

10 g protein
5 g fat (1 g sat)
73 g carb
379 calories

Roast pumpkin seeds in skillet until golden and start to pop—1/3 c.
Combine in blender with 1 tsp soy sauce and 1 tsp lemon juice and ¼ c. water.  Blend
Poor over (brown!) rice; garnish with scallion if desired.



To add more fat, add olive oil to desired amount.  I imagine you could do the same with flax oil, but I have no idea what straight flax oil tastes like, so . . .

"If there's nothing else that's relevant, I'll be leaving now"

"Today's mighty oak is just yesterday's nut that held its ground"

Rice/noodles/potatoes in curry sauce


(nutrition info calculated for brown rice as sauce-bearing vehicle)
Per serving:
303 calories
7 g fat (1 g sat)
53 g carb
7 g protein


For 4 servings:  1.5 tbsp sesame oil
1/3 c flour (of course you're using whole wheat, right?)
1-2 garlic cloves, minced
1 tsp curry powder
1 tsp salt
1 tbsp soy sauce (low sodium version preferred)
4 c. cooked (brown!) rice

1.5 c. water
 
Make roux.  (Warm oil, slowly add flour, cook 2-5 minutes, don't scorch or burn).

Add garlic, curry and salt.  Cook 3 min. more.
Add water and soy sauce gradually to pan.  Simmer 10 min.
Pour over rice and serve.

Can substitute rice milk for water.  Add olive oil (or flax, if you dare) to up fat content.  I would imagine playing with the amount of curry and garlic (negligeable impact on nutrition) can make it more interesting.


Curry sauce can be poured over about any carbohydrate, including potatoes (try different colors; blue/black ones are especially tasty if you can get your hands on them), sweet potatoes, whole-grain pastas, etc.

"If there's nothing else that's relevant, I'll be leaving now"

"Today's mighty oak is just yesterday's nut that held its ground"

This one sounds pretty tasty.  I like crunchy foods, too!

Sesame rice patties (yield 10 patties); caculated nutrition is per 2 patties:

368 calories
11 g fat (2 g sat)
60 g carb
10 g protein




6 c. rice (make it sticky!  (slightly overcook it or add a little too much water)

3 tbsp. miso
½ toasted sesame seeds
1 tsp sesame oil


Mix rice and miso
Make ½ c. patties, with wet paws.

Roll patties in sesame seeds
Saute patties in oil until brown, about 5 min.



Probably up the fat by pouring a dressing of olive oil and soy sauce, or olive oil and mustard.

"If there's nothing else that's relevant, I'll be leaving now"

"Today's mighty oak is just yesterday's nut that held its ground"

Millet squash soup--Yield about 2 quarts (8 cups)


Nutrition info calculated per 2 cups, and the squash coming out to about 4 cups

269 calories
2 g fat (0 sat)
56 g carb
8 g protein
 
7 c water
1 sm buttercup squash
1 lg onion, diced
1 c. millet
3 tbsp sweet, white miso (I imagine any miso would work)

2 tbsp parsley for garnish (optional)

 
Clean squash (leave skin).  Cut up into ½” cubes.
Boil squash and onion; add millet after rinsing.
Simmer 40 min.
Mix miso with a small aliquot of soup; return to pot.
Serve.  Can use butternut squash.  I suggest pureeing the mess.



Again, suggest increase fat by adding olive oil.

"If there's nothing else that's relevant, I'll be leaving now"

"Today's mighty oak is just yesterday's nut that held its ground"

This one tries my patience with the seaweed (I don't mind eating it, but sometimes mind finding it).  I shouldn't complain.  I just means 2 extra blocks on my bike.  I'm such a baby.



Shiitake leek miso soup-yields about 6 c.  Nutrition info calculated for 2 c.

81 calories!
1 g fat (0 sat)
16 g carb
4 g protein


 
6 (dried) shiitake mushrooms
1 6” strip wakame (seaweed)
¼ tsp sesame oil
1 c. leeks, in 1” matchsticks
2 c. shredded cabbage
5 c. water
3 tbsp brown rice miso (I imagine any miso works)

 
If mushrooms are dry, reconstitute with boiling water 15 min.
Soak wakame for 5 min; cut into ½” squares.
Chop mushrooms (remove ugly parts of stems, or stems entirely)

Saute leeks and mushrooms in oil—5 min.
Add cabbage; sauté 5 min.
Add water and wakame.  Simmer covered 30 min.
Mix aliquot of soup with miso, return to pot.
Consider pureeing.


I'm guessing using other mushrooms could be ok.  I mix of wild mushrooms would be nice, as would protabellos.

As for being filling, I think this one needs some hearty whole grain bread swiped in olive oil to go with it.  Especially given the piddly 81 calories!

As always, considering increasing fat with olive oil.

"If there's nothing else that's relevant, I'll be leaving now"

"Today's mighty oak is just yesterday's nut that held its ground"