Rants, Recipes and Ramblings


Turkey Burgers

Most Turkey Burgers might as well be dried up pieces of crappy cardboard for all the juiciness and flavor they have.  These burgers are anything but.  Filled with flavor and the juice will be dripping down your arm.


These burgers are especially tasty served in a lettuce wrap topped with some jalapeno cheddar cheese, a tomato slice and slivers of avocado

PSMF Recipe – Roasted Pork Tenderloin

Protein Sparing Modified Fast








2.5 Lbs Pork Tenderloin
1 T Garlic Powder
1 T Onion Powder
1 t Ground Cumin
1 t Morton Hot Salt
1 t Old Hickory Smoked Salt
2 pkgs NatraTaste Sweetener

1 Large Onion diced
3 Large Carrots diced
3 Celery stalks, diced
1 C DietRite Cola
1 T Arrowroot

  • Blend spices and rub into the meat. Place in covered container and allow to marinate in the refrigerator for 8 hours.
  • Place large sauce pot on stove, add 2 Tablespoons of “I Can’t Believe It’s Not Butter” spray and bring to medium-high heat.
  • Toss in the tenderloin and brown on all sides. Remove the Meat from the pan and set aside
  • Add in the Onions, carrots and celery and allow to cook for 1 minute stirring constantly
  • Turn heat to high, add in the Cola to deglaze the pan
  • Nestle the Meat back in with the Vegetables
  • Turn heat to low, cover and roast for 45 minutes (turning the meat at 20 minutes)
  • Remove Tenderloin from the pan and allow to rest for a few minutes while adding 1 Tablespoon Arrowroot to the sauce in the pan and bring to a quick boil to thicken
  • Slice the meat and spoon sauce
















PSMF – Lime-Chili and Lemon-Worcestershire Beef Jerky Marinades

Protein Sparing Modified Fast

Lime-Chili Marinade

1/2 C Lime Juice
1/2 C Water
2 t Garlic Powder
1 t Onion Powder
2 t Salt
1 T Chili Powder
2 pkgs NatraTaste Sweetener




Lemon-Worcestershire Marinade

1/2 C Lemon Juice
1/2 Water
1/3 C Worcestershire
2 pkgs NatraTaste Sweetener
1 t Salt
2 t Pepper (finely ground)





Same prep instructions on my other Beef Jerky recipes

PSMF Recipe – Korean Bul-Go-Gi and Taco Flavored Beef Jerky

Protein Sparing Modified Fast

Two recipes for flavored beef jerky.  One using a Korean Bul-Go-Gi (불고기) inspired marinade and the other using a Taco seasoning flavor.

First the Korean Bul-Go-Gi marinade.  Very easy marinade to make

1/2 C. Soy Sauce
1/2 C. Water
2 pkgs Artificial sweetner (I prefer NatraTaste)
2 cloves Garlic – minced
1/2 bunch Green Onions – chopped
Black pepper to taste






Now for the Taco flavored marinade

2 t. Morton Hot Salt
2 T Chili Powder
1 t Garlic Powder
1 t Cumin
2 t Onion Powder
4 T Apple Cider Vinegar
1 C. Water
1/2 Med Onion – diced

To add a little heat mix in 1 T Tobasco





Place the above mixes in ziploc freezer storage bags along with 1 pound of very thinly sliced flank/flap meat(trim as much fat away from the meat as you can) and make sure the meat is coated thoroughly.  Squeeze as much air out of the bag as possible and place laying flat in the refrigerator for 24 Hours

After marinating for 24 hours (or more) remove meat from the storage bags and pat dry to remove the excess moisture and the diced onions, etc…

Arrange the strips of beef on the racks of your dehydrator and run it per the manufacturers directions.

I like to turn the strips over every hour or so while they are drying.  Note that I also will put a few “smaller” pieces on the top rack so I can sample bits for doneness

Korean Bul-Go-Gi flavored meat in the dehydrator ready to go

Taco meat flavored beef ready to start drying too

When completed store the dried jerky in ziploc storage bags

The finished Korean Bul-Go-Gi strips

Finished Taco meat flavored Jerky

PSMF Recipe – Ceviche

Protein Sparing Modified Fast

28 oz Can Diced Tomatoes
28 oz Can Crushed Tomatoes
1/4 C. Lime Juice
1/4 C. Lemon Juice
4-5 T. Tabasco
1 Med Red Onion diced
1 Med Cucumber diced
7 Green Onions diced
1 T Salt
1/4 C. Cilantro chopped
4 C. Salad shrimp
16 oz Flake style Krab

Mix well and allow to chill.

You could also eat this Ceviche as a cold soup

PSMF Recipe – Garlic Lime Pork Loin with Grilled Summer Squash

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Course Main
Cuisine PSMF Diet
Course Main
Cuisine PSMF Diet
  1. Whisk together Lime Juice, garlic, hot sauce, salt and slowly add the Butter spray whisking well.
  2. Place lightly seasoned (salt and pepper) pork chops under the broiler for 3 minutes per side. Finish on the grill pan
  3. While letting the Pork rest whisk the cilantro into the Sauce.
  4. Slice the Pork into thin strips, drizzle the sauce over the pork and serve with Lettuce leaves to make a wrap. You could also make a double batch of the sauce. Use half as a marinade and the other half as a drizzle.
Recipe Notes
Grill thin sliced summer squash on a grill pan sprayed lightly with “I Can’t Believe it’s Not Butter Spray”
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PSMF Recipe – Salsa Verde Flat Iron Steak

Protein Sparing Modified Fast

Made this recipe up on the fly last evening. Simple, quick and

16 oz Flat Iron Steak (cut into 8 oz portions)
1 Large Onion
16 oz Herdez Salsa Verde http://www.mexgrocer.com/1222.html

Cut the onions into half rings. Place onions in frying pan sprayed with PAM (med-high)
to start to caramelize. Salt and pepper the Steak and place in pan
to sear on both sides. Turn heat down to med-low.  Pour half the
bottle of Salsa Verde over the steaks. Cover and allow to simmer for
9 minutes.  Turn the meat over and simmer for an additional 9 minutes.

Slice the meat into thin strips with the Salsa Verde and onions form the pan poured back over
the meat.

Serve with warm small flour tortillas and diced up Avocado. Would also be good with small fried potatoes with the Salsa Verde as a “gravy”.

Of course on this diet I could not have the tortillas or the Avocado
(Lori did however). Just ate mine as a Steak. Can use lettuce cups as shown.

Side is Mock Sweet Potatoes with Habanero Hot Sauce added to taste to “kick’em” up a bit.  Good blend of heat and sweet.

Plus a glass of Home made Soda. This glass is using a teaspoon of Cherry Extract

PSMF Recipe – Pork loin with whole tomatoes

Protein Sparing Modified Fast

5 oz Pork Loin (6 pieces)
2 28 oz Cans Whole Fire Roasted Tomatoes
1/4 C Apple Cinder Vinegar
1 8 oz Can Tomato Paste
4 cloved Minced Garlic
1 t garlic Powder
2 t Italian Seasoning
1 Large Onion

Pan sear the pork loins in a pan sprayed with PAM.  Remove the pork from the pan, turn the heat down to Med-Low and add in the Cider Vinegar to deglaze the pan.  Put the rest of the ingredients into the pan and blend together to mix the spices.  Put the Pork loin pieces back into the pan pushed down into the sauce.  Cover and allow to simmer for 15 minutes.

You can always add additional veggies like whole mushrooms, etc…

PSMF Recipe – “Mock” mashed Sweet Potatoes (Carrots)

Protein Sparing Modified Fast

This is another PSMF take on a holiday sidedish favorite of mine.  Mashed Sweet Potatoes using Carrots

5 Large Carrots cut into chunks
1/2 t Ground Cinnamon
2 packets NatraTaste Sweetener
2 T “I Can’t Believe It’s Not Butter” spray

Boil or steam the Carrots until tender.  Place softened carrots n Food Processor and add the Cinnamon, Sweetener and Butter spray.  Mix until smooth.  Salt and Pepper to taste.

Serve with a pan seared Turkey breast filet.

Also very tasty to blend in some Habanero hot sauce to serve with a “Mexican” inspired meal to kick up a nice blend of heat and sweet

PSMF Recipe – Turkey Tacos

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  1. Brown the Meat over medium-high heat then add the rest of the ingredients. Mix well. Continue to cook for 3-5 more minutes.
  2. Serve as a lettuce wrap and top with Pico de Gallo
Recipe Notes
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Protein Sparing Modified Fast

2.5 lbs Ground Turkey

Brown the Turkey and add the following “Taco Seasoning Mix”

2 t Morton Hot Salt
2 T Chili Powder
1 t Garlic Powder
1 t Ground Cumin
2 t Onion Powder
4 T Apple Cider Vinegar
2 T Dried/Chopped Onions

Serve with leaves of crispy Iceberg Lettuce leaves (as a wrap) or in a bowl with shredded lettuce as a salad.  Top either preparation with a “Pico de Gallo” and some hot sauce to taste.

Pico de Gallo

6 med  Tomatos, diced
1 med Onion, diced
1/4 C Cilantro, chopped
Garlic powder, to taste
Salt, to taste

A tasty way to enjoy this recipe:
3 oz of the Turkey meat mixture served over 2 oz of Mixed Lettuce leaves topped with 1 oz of the Pico de Gallo with 1 T of Walden Farm’s Blue Cheese Dressing.  Sprinkle with Hot Sauce to taste.

PSMF Recipe – Orange Glazed “Candied” Carrots

Protein Sparing Modified Fast

This is a PSMF take on a holiday sidedish favorite of mine.  Candied Carrots with an Orange Glaze

1 Can (14.5 oz) Sliced Carrots
1 T “I Can’t Believe It’s Not Butter” spray
1/4 t Orange flavored Extract
1 packet NatraTaste Sweetener
Salt and Pepper to taste

Combine the above and mix well.  Place in fridge for 1-2 hours to marinate.  Heat in the microwave or over low heat until desired temp.

PSMF Recipe – Zucchini Oven Fries

Protein Sparing Modified Fast

2 medium zucchini cut into 1/4-inch square 3-inch long french fry-like sticks (scape the seeds from the zucchini)
Pam cooking spray
1 T dried Oregano
1 T ground Cumin
1 T Grill seasoning

Preheat oven to 500 degrees F.
Arrange zucchini on nonstick cookie sheet. Spray zucchini with cooking spray. Combine spices and sprinkle over the zucchini fries. Place in very hot oven and cook 15 to 18 minutes.