share and post your healthy recipes

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ELKINs DIET UPDATE: It's been about nine months on the ELKINs DIET and I'm pleased to say I'm down from a high of 197 lbs. to trimmer fit 172 lbs. not earth shaking but not bad. An important ingredient for success is exercise. I some how have got myself to do about 25 minutes of sweating and hard breathing four days a week on my mountain bike or treadmill. I do something that drives the Canadian Princess crazy, I practice singing while treading (not everyone has a voice as grating as mine, too bad).

Diets come and go. Weight and waistlines wax and Wayne. I thought I'd never bother with changing my All American diet of triple cheese burgers with super sized fries, onionish rings, chocolate maltoids, a little coffee with my sugar, slathered baby backs, southern fried fingers; see where I'm going with this. I was going for the Michael Moore look and a by pass. I hope we have the coverage to take care of a medical procedure like that.

Capt. Wayne-O sez: DRINK LOTS OF WATER keep a water bottle handy at all times! NO SUGAR! NO STARCH!

I had a revelation maybe just maybe these evangelical sproutsters and organic yoshies were on to something . . . naw. It started off innocently, as a devoted husband I promised to help my wife on her eternal quest for her thin self within. Wait watch her's I think that's what it was ("don't bother with that, get a full length mirror you can watch all the weight you want", I stupidly quipped). I got the little leaflet and prepared great healthy lunches for my wife and prescribed dinners. I said I'd eat it but refused to go to meetings. I had visions of soaking in a sea of cellulite, witnessing sobing at the weigh in scale drenching queen sized panty hose, torrid testimonials on the virtues of skinny cow fudge bars, one size fits all jogging suits, it was all in my mind (I think?) but I still wouldn't go to a meeting.

The smaller portions seemed like a good idea. I read a little about that famous low carb diet (you know the one by a doctor that passed on who had a last name that sounds a little like mine). I know! I'll reduce some of the carbs in the meals I was preparing. That's probably a good idea. I was bothered by the fat in that diet so I removed it. I later found about the Harvard Diet (the most scientific) recommended carbs from whole grains very reminiscent of ancient hippy lore. That seemed like a good idea inspite of the reminiscent thing. I shopped around and found some great tasting whole wheat pasta (it's dark brown but lightens up when you boil it). I made sure that I replaced all of the white flour items in the pantry with whole wheat things. I got to admit it did feel a little creepy to do this but I got over it.

Lots of vegtables (I refuse to use the word veggies - Oh I just did) the basics carrots, squash, spinach, and broccli steamed it's bland but very healthy. So what you do is steam lots of vegtables. You can season them with balsamic vinegar, garlic powder (not garlic salt) you know your favorite spices. They still may seem a little bland. Cook a lot so you can fill yourself up. You can make tastier vegtables by grilling, stir frying, or sauteing. Be sure to use olive oil. I found a great product; 100% olive oil spray in can (like a WD40 you can cook with). Remember it's much better and much healthier to under cook your vegtables. If you are one of those people who need a starch with your meal forget it (no white rice, potato, or pasta please) have a slice of whole wheat toast. Chicken and fish (wild salmon is my fave) are the protein staples of the ELKIN's Diet (be sure to first remove the staples).

Spelling corrections and easy to follow recipes, a little science magic, and exercise to exorcise suggestions, tips for dining out (usually 15%), and ridiculous before and after pictures will be coming to this site soon (yeah right!). Why waste your time with an expensive diet program designed by a highly qualified medical professional when you can waste your time with the ELKIN's DIET for free. What do you have to loose?

Dining out tip# 1. If special orders don't upset Burger Monarchs don't let special orders upset you. Get over it. Just smile, most eateries graciously accept a substitution of steamed vegtables or a small dinner salad for greasy fries or onionish rings. The life you save may be your own!

Dining out tip#2. Avoid amazing French bread temptation: before you're seated kindly ask your wait person to refrain from bringing the bread basket for the sake of your own bread basket.


an 8oz glass of calcium enriched grapefruit juice

a cup of Grape Nuts with 1/2 cup of non-fat milk

or soy milk and a sliced banana. Almost too easy!

Spinach and Onion Egg White Omelet

this is a good healthy breakfast that's worth the effort

chop coarsly one medium yellow onion

heat frying pan med/low one table spoon of olive oil

fry onions untill slightly carmalized (should smell amazing)

place cooked onions aside in small bowl

Clean frying pan for omelet

(if you have but one pan in your life)

seperate yolks from whites

(a little vid clip will be inserted here sometime when I can round up the Grantster)

Beat your egg whites (2, 3, 4 or 5) vigorously (the Pixie of the Purple Kind suggest leaving one yolk) there's a yolk here some where . . .

spray that olive oil on your frying pan med/low heat and add your egg whites

after about thirty seconds add the onions then add a layer of spinach.

cover the pan with a lid turn your burner low and check in about four or five minutes

spinach should still be brite in color and way wilted . . .eggs should no longer be runny

Carefully roll your omelet out of the pan and onto your plate . . . I bet you'll like it!

Remember how delicious a mango is well how about a video by Genevieve Elkin that demonstrates that there is but one way to skin a mango. Lovely for breakfast.


Some recipes for the ELKIN's Diet: a special thank you to our own Courtney Carmel Elkin for the following mouth watering recipes:

California-Mex Suburbian Cowgirl's Pot Pie:

Cornbread "crust": - 1 1/2 cup unbleached flour - 1/2 cup yellow cornmeal - 1 tablespoon baking powder - 1 tspn salt - pinch cayenne - 1/2 cup cooked (canned) corn (delete to reduce carbs.)

- 2/3 cup lowfat or skim milk - 2 large eggs - 1/2 cup canola oil or soften butter - 3 tablespoons pure maple syrup - 1/4 cup fresh chopped cilatro - 1/2 cup chopped red onion, sauteed with loads of chili powder or 1/4 cup chopped canned serrano chilis -- this is optional depending on whether you like it HOTT or NOTT

Preheat oven to 350 F Mix dry ingredients in L bowl. Whisk together milk, eggs, oil, syrup, cilantro, corn in separate bowl. Stir wet into dry until thoroughly mixed. Add onions or chilis. Pour into buttered casarole pan -- use a pan that is at least two inches deep and fairly wide/long...this feeds 6-8 well. Bake for 20 min

THEN: Topper: -chopped and sauteed strips of bell peppers - orange, yellow, red, green - so pretty -chopped red onions (strips and rings are fine) -zuchinni rounds -spices like : cumin, corriander, chili pepper, paprika, chapolte -1 can of far free refried beans -1 can black beans -1 package silken extra firm tofu, pressed and drained - 1/2 cup fat-reduced chedder cheese

NOW: Smoothe refried beans onto cornbread. Crumble tofu into black beans and cook with spices. Spread protein packed tofu-black bean mixture on top of refried beans. Layer sauteed vegetables and cheese over beans. Broil for 10-15 minutes, until cheese melts and starts to brown.

new recipes:

SPINACH "CREAM" SAUCE for Fabulous Capt. Alini

you will need: - bunch of fresh washed spinach - 20 small to medium size shrimp - ripe tomatoes (a box of cherries, or three to four ripe romas) - Non-fat half and half (land of lakes) -nutmeg -s & p - three shallots finely chopped - 2-3 cloves garlic - 8 oz capalini (whole wheat) - 2 tbsp butter - corn starch mixed with COLD water, 1/2 cup

do: -chop what should be chopped. Spinach should be chopped alot. -wilt spinach quickly in pan -boil water for pasta, duh. -saute onions and garlic and shrimp in butter DO NOT OVER COOK SHRIMPIES -in a small sauce pan, whisk together creamer -slowly add cold water/ corn starch mix while whisking - blend wilted spinach into thickened cream sauce with a hand blender - add mucho spices, s & p and nutmeg TO TASTE - cook pasta, drain, etc. -pour spinach bechimal over past then add cooked shrimp and onions and fresh raw cut tomatoes to each serving plate -offer parmesian...wha-lah!!!

i will send more later...they take a long time to write!

Thanks Courtney for all your particiapation in your father's silly site.

SPINACH, CHARD, and GARLIC . . . drizzle olive oil in a coverable fry pan or wok add chopped garlic at least three large cloves stir till sligtly browned . . . OK?

turn burner low and add three table spoons of your favorite low carb beer (my favorite is Green LIte) (sex in a canoe) add a bunch of baby spinach and chard cover and wait five to seven minutes . . . done. Great with fish or fowl!

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