Anderson - Day Diet: Vegetarian Recipes for Cycle 1
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This is, in my opinion, especially true for Cycle 1, which is the most limited in terms of what foods can be consumed. As a result of this struggle, I decided to create my own recipes, strictly following the 17 Day dietary requirements but incorporating meat substitutes introduced by the founder of the program. The recipes in this book are the result of these efforts. The recipes are simple and easy to make and most can be prepared in 30 minutes or less. None of them include a long list of ingredients. I hope youll enjoy the meals and will find them a useful addition to your existing recipe collection.
My absolute favorite is the Chinese eggplant seitan dishI eat it even when I am off the diet program! I wish you the best of luck with reaching your health and dietary goals! Kind regards, Karen
Super BBQ Chicken -Style Seitan (2.5 servings) Ingredients: Vegetable cooking spray
1 medium onion, diced
8 oz. seitan cutlets, cut into thin strips
1/4 cup homemade BBQ sauce (see recipe) BBQ Sauce (makes a big portion for several dishes) 3/4 cup reduced sugar ketchup 1 tsp Dijon mustard
2 TBS Worcestershire sauce 1 TBS agave nectar 1 tsp of paprika Directions : 1. Spray a skillet with cooking spray. Add diced onion and saut over medium heat. 2. Add seitan strips and cook for 5 minutes.
Add home-made barbecue sauce and stir to combine. Let simmer until barbecue sauce is hot. 3. Serve with a green salad or a vegetable of your choice. 
Slice eggplants in half lengthwise and cut into 1-inch half-moons. 3. Cook eggplant in 2.5 TBS olive oil until soft, about 5 minutes. Add minced garlic and chopped green onions. Cook for a minute. 4. 4.
Lower temperature; cover and simmer until all the water is absorbed. Add soy sauce and stir to coat. Season with coarse black pepper. 5. Combine cooked seitan with eggplant and heat thoroughly. 
Rinse lentils in cold water until water runs clear. Place lentils in a pot with enough water to cover; bring to a boil, cover, reduce heat to medium-low and let simmer for 10 minutes, or until tender. 2. Add water if needed to keep covered. Be careful not to overcook. 3. 3.
While the lentils are cooking, saut onion and garlic in olive oil in a skillet. 4. Mix ginger, home-made curry paste, and seasonings together in a small bowl. Add mixture to skillet. Increase heat to high and cook, stirring constantly, until fragrant, 12 minutes. 5.
Stir in the tomato puree, remove from heat, and add lentils into the skillet, mixing well. Curry Paste (makes 2 servings) Ingredients: 1/4 cup red onion, chopped 1 stalk fresh lemongrass, minced 1 tsp cayenne pepper 4 cloves of garlic 1 thumb-sized piece of fresh ginger, sliced 2 TBS reduced sugar ketchup 1 tsp ground cumin 3/4 tsp ground coriander 1/4 tsp ground white pepper 2 TBS soy sauce 1 TBS paprika 3 TBS cold water 2 TBS fresh-squeezed lemon juice Directions: Blend all ingredients in a food processor. 
Simple Dinner Smoothie Ingredients: 1 cup frozen blueberries 6 oz. Greek yoghurt A handful of fresh spinach 23 ice cubes Directions: Place all ingredients in a blender and blend until smooth. 
Saut vegetables in olive oil over medium heat. Add broccoli. 2. Whisk egg whites, salt, pepper, and thyme together in a small bowl. Pour over vegetable mixture and cook over low heat until frittata is set (about 3 minutes). 3.
Flip frittata and cook for one more minute. Serve with remaining broccoli and hot sauce (optional). PS: For variation, use fresh spinach instead of broccoli. 
Whisk egg whites, salt, pepper, and thyme together in a small bowl. Pour over vegetable mixture and cook over low heat until frittata is set (about 3 minutes). 3. Flip frittata and cook for one more minute. Serve with hot sauce (optional). 
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