Recipes
SOUPS AND STEWS
Asparagus Soup
4-5 stems of asparagus
2 tablespoons white onion
2 tablespoons fresh lemon juice
1 cup chicken broth
1/2 teaspoon onion powder
1/2 teaspoon dill
Salt & pepper, to taste
Steam the asparagus until tender. Place the asparagus in a food processor along with the onion and puree. Pour the asparagus mixture and the remaining ingredients into a small pot and cook over medium heat until warmed throughout.
Counts as: 1 vegetable serving.
Chili
1 lb. lean ground beef
3 cups chopped tomatoes
1 1/2 cups of water
1/2 cup onion, chopped
4 garlic cloves, minced
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon chili powder (or more to taste)
1/2 teaspoon oregano
Cayenne pepper, to taste
Salt & pepper, to taste
Brown the beef along with the onions and garlic in a pot. Stir in the tomatoes, water and spices and bring to a simmer. Cook for approximately 20-30 minutes. Top with chopped green onion.
Makes 3 servings.
Each serving counts as: 1 protein serving, 1 vegetable serving
Curry Chicken Soup
3.5 oz. boneless skinless chicken
2 cups no added sugar chicken broth
2 tablespoons lemon juice
2 tablespoons onion, diced
1 clove garlic, minced
1-3 teaspoons curry, to taste
Salt & pepper, to taste
Sauté the chicken with the onion, garlic, and lemon juice in a non-stick pan until well cooked. Remove the chicken and shred it. In the same pan add the chicken broth and other ingredients along with the shredded chicken. Cook until heated through.
Counts as: 1 protein serving
French Onion Soup
1 onion, thinly sliced
2 cups beef broth
3-4 garlic cloves, minced
1/4 teaspoon of freshly ground black pepper
Stevia, to taste
Preheat a non-stick saucepan over medium heat. Place onions and garlic in pan and cook uncovered for 5-10 minutes. Stir in the Stevia. Cook 10-15 minutes until the onions are caramelized. Add beef broth and bring to a boil. Reduce heat to simmer, cover, and cook for 20 minutes. Add black pepper and serve.
Counts as: 1 vegetable serving
Spicy Chicken Soup
3.5 oz. chicken breast, cooked & shredded
1 cup cabbage, sliced very thin
1 1/2 cup no added sugar chicken broth
2 tablespoons onion, chopped
2 garlic cloves, minced
1/2 teaspoon garlic powder
1/4 – 1/2 teaspoon pepper flakes
2-3 tablespoons rice vinegar
Dash or two of hot sauce
Salt & pepper, to taste
Cook everything together until the flavors are well blended and cabbage is soft. Adjust seasonings to suit taste.
Counts as: 1 protein serving, 1 vegetable serving
Wholesome Veal Stew
3.5 oz. veal, cubed
2 tablespoons onion, chopped
1 1/2 cup organic vegetable broth, divided
2 cloves garlic, minced
1 tomato, chopped roughly
Dash of Worcestershire sauce
1 bay leaf
Sprig of rosemary
Sauté the veal, onion, garlic and tomato in a pan with 1/2 cup vegetable broth. When the veal is browned, add the remaining broth and other ingredients and simmer for approximately 15 minutes. Take out the bay leaf and rosemary sprig before serving.
Counts as: 1 protein serving, 1 vegetable serving
Homemade Chicken Broth
3 large chicken breasts.
10 Cups of water.
1/2 onion (chopped).
4 stalks of celery (chopped).
5 cloves garlic (chopped).
1 bay leaf.
salt and pepper to taste.
In large saucepan combine chicken and water. Add celery, seasonings and spices. Heat to a boil and reduce to simmer. Cook on low for 4 hours. Remove chicken and vegetables from broth. Refrigerate stock and skim off excess fat.
*remaining chicken can be used for salad or added to soups.
SALADS
Blackened Chicken Salad
3.5 oz. chicken
1 teaspoon paprika
1/2 teaspoon onion powder
1/2 teaspoon garlic powder
1/4 teaspoon oregano
1/4 teaspoon thyme
1/4 teaspoon white pepper
1/4 teaspoon black pepper
1/4 teaspoon ground red pepper Spinach or salad greens, rinsed
Combine all spices and rub on chicken. Grill until the chicken is no longer pink. Serve over spinach or salad greens. Top with Fresh Herb Dressing or Orange Citrus Dressing.
Counts as: 1 protein serving
Lobster Covered Salad
4.5 oz. cooked lobster in pieces
2 tablespoons lemon juice
2 tablespoons onion, chopped
1 tablespoon green onion, diced
1 tablespoon tarragon, chopped
1/2 teaspoon garlic powder
1 serving Tarragon Vinaigrette
In a non-stick pan, sauté the lobster, lemon juice, onion, green onion, tarragon, garlic powder and salt & pepper until the onion is tender. Arrange green leafy lettuce on a plate and spoon the lobster mixture over it. Top with 1 serving of Tarragon Vinaigrette.
Counts as: 1 protein serving, 1 vegetable serving
Spicy Crab Cucumber Salad
4.5 oz. fresh shredded crab (do not use imitation crab)
1 tablespoon Braggs Liquid Amino
1/2 tablespoon rice vinegar
1/2 – 1 tablespoon spicy mustard
1/2 – 1 teaspoon wasabi powder
1 cucumber, peeled, seeded & julienned
Combine Liquid Amino, rice vinegar, spicy mustard and wasabi powder. Add remaining ingredients, toss and serve.
Counts as: 1 protein serving, 1 vegetable serving
VEGETABLE SIDES
Cajun Asparagus
5 stems of asparagus
2 tablespoons lemon juice
1/2 – 1 teaspoon salt
1/2 teaspoon paprika
1/2 teaspoon black pepper
1/2 teaspoon onion powder
1/2 teaspoon dried basil
1/2 teaspoon dried thyme
1/2 teaspoon dried oregano
1/2 teaspoon garlic powder
Pinch of cayenne pepper
Mix all of the seasonings in a small bowl. Lay the asparagus out on a foil lined baking sheet. Brush the stems with the lemon juice. Sprinkle the seasoning mix on top of the stems. Cook in a 425 degree oven for approximately 8-10 minutes.
Counts as: 1 vegetable serving
Toasted Garlic Asparagus
5 stems asparagus, chopped
3-5 cloves garlic, sliced in half lengthwise
2 tablespoons lemon juice
1/4 c. water, if needed
Salt & Pepper, to taste
Fresh thyme, to taste
Put a medium size sauté pan over medium heat. Place the sliced garlic on the sauté pan and cook until it is toasted on each side. Remove garlic, mince and place back in the pan along with the asparagus, lemon juice, water (if desired), and salt & pepper. Cook until asparagus is tender. Top with chopped fresh thyme.
Counts as: 1 vegetable serving
Tomatoes with Rosemary & Sage
1 tomato, sliced
1 tablespoon sage, chopped fine
2 teaspoons rosemary, chopped fine
Garlic powder, to taste
Salt & pepper, to taste
Lay tomato slices out on a plate or a cooking sheet. Top with remaining ingredients. Eat fresh or cook in a 375 degree oven for 5-10 minutes (or until warmed through).
Counts as: 1 vegetable serving
Garlic Swiss chard
1/2 bunch Swiss chard
2 tablespoons fresh lemon juice
2 cloves garlic, minced
Salt & pepper, to taste
Cook the lemon juice and garlic in a sauté pan for about 1-2 minutes. Add the Swiss chard, salt & pepper. As soon as the Swiss chard wilts, take it off of the heat and serve.
Counts as: 1 vegetable serving
Cucumber Vinegar Salad
1 cucumber, chopped
1/4 cup white vinegar
2 teaspoons green onion, chopped
1/4 teaspoon onion salt
2 teaspoons fresh parsley, chopped
Fresh ground pepper, to taste
Stevia, to taste
Mix all ingredients together in a bowl. Refrigerate if needed.
Counts as: 1 vegetable serving
Mexican Style Onions
1 onion, diced (or sliced into rings)
2 teaspoons hot sauce
1/2 teaspoon cumin, to taste
Dash of cayenne pepper
Salt & pepper, to taste
Mix onion and other ingredients. Grill in a non-stick pan until tender.
Counts as: 1 vegetable serving
Sautéed Baby Spinach
1/2 bag baby spinach
1 garlic clove, minced
4 tablespoons chicken bouillon base
Sauté the garlic in 1 tablespoon of chicken base or water. Add remaining base and spinach and toss until it starts to get soft. Remove before it turns into mush.
Counts as: 1 vegetable serving
Roasted Brussel Sprouts
8 oz. fresh brussel sprouts.
2 cups low-sodium chicken broth.
1/2 onion (sliced).
1 fresh lemon.
1 fresh lime.
Pink salt & pepper
Boil brussel sprouts until Tender. In large frying pan add 2 cups of chicken
broth, brussel sprouts, salt and pepper. Cook with onions for flavor only (do not mix
vegetables). Squeeze lemon juice and lime juice over brussel sprouts.
Cook in frying pan for approximately 20 more minutes, until flavors have enough time to
blend.
Counts as: 1 vegetable serving
DRESSINGS
Dill Vinaigrette
2 tablespoons apple cider vinegar
2 tablespoons lemon juice
1/4 teaspoon dried dill
1/8 teaspoon onion powder
1/8 teaspoon garlic powder
1/8 teaspoon dry mustard
Salt & pepper, to taste
Stevia, to taste
Mix ingredients in a bottle and shake well.
Fresh Herb Dressing
2 tablespoons lemon juice
2 tablespoons rice vinegar
1 tablespoon fresh parsley leaves, chopped roughly
1/8 teaspoon garlic powder
1/8 teaspoon ground oregano
1/8 teaspoon onion powder
Salt & pepper, to taste
Stevia, to taste (optional)
Mix all ingredients and use to marinate meat or pour over a fresh salad.
Orange Citrus Dressing
Zest from 1/2 orange
Juice from 1/2 orange
1 teaspoon vinegar
1/4 teaspoon onion powder
1/4 teaspoon salt
Fresh ground black pepper, to taste
Orange Stevia, to taste
You can use this dressing for a salad or as a marinade.
Salad Dressing
2/3 cup apple cider vinegar
1 teaspoon lemon juice
1 teaspoon water
Add to taste: salt, pepper, dried shallots, garlic powder, onion salt, chives, dried cilantro, parsley, basil, and Stevia (start with one dropper full and add to taste).
Tarragon Vinaigrette
1 sprig tarragon, chopped fine
2 tablespoons lemon juice
3 tablespoons vinegar, balsamic preferably
1 tablespoon onion, minced
1 tablespoon green onion, chopped small 1 clove garlic, minced (optional)
1/2 teaspoon dry mustard
Salt & pepper, to taste
Remove tarragon leaves from the wood stem and chop fine. Mix remaining ingredients and serve over spinach or green leafy lettuce.
French dressing
1/4 cup beef broth.
2 tablespoons apple cider vinegar.
2 tablespoon lemon juice.
1 clove garlic crushed and minced.
1/4 tsp. horseradish (or to taste).
1/2 tsp. paprika.
1/8 tsp. mustard powder.
Cayenne pepper to taste.
Dissolve spices in broth, vinegar and lemon juice. Mix well and heat slightly in small
saucepan. Chill and serve over mixed greens or vegetables.
Make 2 servings.
CHICKEN
Blackened Chicken
7 oz. chicken breast halves.
1/2 teaspoon paprika.
1/8 teaspoon salt.
1/4 teaspoon cayenne pepper.
1/4 teaspoon ground cumin.
1/4 teaspoon dried thyme.
1/8 teaspoon onion powder.
Preheat oven to 350 degrees. Heat a cast iron skillet over high heat for 5 minutes until it is smoking hot. Mix together the paprika, salt, cayenne, cumin, thyme, white, pepper, and onion powder. Coat the chicken breasts evenly with the spice mixture. Place the chicken in the hot pan, and cook for 1 minute. Turn, and cook 1 minute on other side. Place
the breasts on the banking sheet. Bake in the preheated oven until no longer
pink in the center and the juices run clear, about 5 minutes.
Makes 2 servings.
Chicken Burger
3.5 oz. ground chicken breast.
1/4 teaspoon pepper.
1/4 teaspoon onion salt.
1/4 teaspoon onion powder.
1/4 garlic powder.
1/4 teaspoon dry mustard.
2 tablespoons apple cider vinegar.
2 cups spinach.
Mix all ingredients into the ground chicken breast and mold into a small patty. Grill or broil and serve with the spinach and apple cider vinegar.
Counts as: 1 protein serving, 1 vegetable serving
Oven Baked Chicken With Tangy BBQ Sauce
3.5 oz. chicken breast.
1/4 cup tomato, diced.
Stevia or to taste.
1 teaspoon chili powder.
1 teaspoon garlic powder.
1/2 teaspoon paprika.
1/2 teaspoon salt.
1 tablespoon Dijon mustard (sugar free).
1 tablespoon red wine vinegar.
Preheat the oven to 375 degrees. Combine all the seasoning in a blender and
process. Pour over the chicken breast and marinate four hours. Cut a piece of foil large enough to hold the chicken and place the breast in the center of the foil along with the marinade. Roll up the seal well. Bake for 20 to 25 minutes until the chicken is cooked through.
Counts as: 1 protein serving
BEEF
Stuffed Peppers
10.5 oz. of lean chopped meat.
1 cup of fresh parsley (chopped).
2 tsp. of gold's horse radish.
1/2 tsp. of onion power.
1/2 tsp. of garlic power.
1/2 tsp. of black pepper.
1/2 tsp. of pink salt.
1/4 cup of lime juice.
4 peppers.
Use the fourth pepper and chop it up and mix with the chop meat. Stuff the Other 3. Measures out 3.5 oz. of meat and stuff in the peppers. Preheat oven to 350 degrees. Bake with chicken broth or just water for 45 minutes.
Makes 3 servings.
Each serving counts as: 1 protein serving, 1 vegetable serving
Stuffed Zucchini with Chopped Beef
1 large zucchini.
7 oz. beef (weigh prior to cooking).
pink Salt & pepper.
1/2 cube low-salt chicken stock.
3 cloves fresh garlic (finely chopped).
2 tbsp. chopped fresh parsley.
2 cups water.
Preheat oven to 350 degrees. Cut zucchini in half. Scoop out insides and set aside. Place chopped beef in frying pan with 1/2 chicken broth cube and water. Cook until done. Place in bowl and add salt, pepper, garlic, and parsley Add filling from zucchini and mix thoroughly. Stuff mixture into both zucchini halves. Place on cookie sheet and bake in oven for 30 minutes.
Makes 2 servings.
Each serving counts as: 1 protein serving, 1 vegetable serving
Marinated London Broil Steak and Salsa
3.5 oz. London Broil.
1/6 cup apple cider vinegar or distilled
white vinegar.
2 tablespoons dried oregano.
3 tablespoons garlic powder.
1/4 teaspoon salt.
1/4 teaspoon pepper.
2 cups diced tomatoes
Marinate London Broil with seasoning for 1 hour. Season the diced tomatoes and place half in the middle of the plate. Broil or grill steak to your preferred temperature. Place on top of tomatoes and add the remaining salsa.
Counts as: 1 protein serving, 1 vegetable serving
SEAFOOD
Shrimp
4.5oz of raw shrimp
1 lemon
1 cup of no sugar chicken broth
1 tsp. old bay seasoning
2 cups of water
Pink salt and pepper (to taste)
Clean and devein shrimp. In large bowl season shrimp with fresh lemon, old bay, salt and pepper. Place in refrigerator for 30 mins to marinade. Bring water to boil in large frying pan. Add chicken broth and stir. Put shrimp in pan and cook until pink.
Squeeze remaining lemon juice over shrimp to taste.
Counts as: 1 protein serving
Lemon Zest Crab Cakes
4.5 oz. fresh crab.
1 garlic clove (minced).
1 tablespoon onion powder.
1/2 teaspoon lemon zest.
1/4 teaspoon salt.
1/4 teaspoon pepper.
1 teaspoon dry mustard.
2 lemon wedges.
1 tablespoon parsley.
Preheat oven to 375 degrees. Mix everything together and put into 2 small patties. Place in a baking dish. Bake for 15 minutes.
Counts as: 1 protein serving
Garlic Lemon Scallops
9 oz. Bay or Sea scallops rinsed and
drained.
1/4 cup lemon juice.
2 cloves garlic (minced).
Lemon pepper (to taste).
Preheat oven to 350 degrees. Pat scallops dry with paper towels and place
in 1 quart casserole dish. Bake scallops in preheated oven for 5 minutes. In a small bowl combine lemon juice and garlic. Remove scallops from oven. Spoon lemon/ garlic mixture over scallops and sprinkle generously with lemon pepper. Return scallops to oven and bake until firm, about 10 minutes. Serve warm. Makes 2 Servings.
Each serving counts as: 1 protein serving
EGGS
Egg Salad
4 egg whites, 1 yolk
Maille Dijon Mustard
Salt and pepper to taste
Lettuce
Balsamic vinegar
Soft or hard boil the eggs and then separate to have 4 egg whites, 1 yolk and mix with Maille Dijon Mustard, pepper and pink salt to taste. Place as much lettuce in a salad bowl as you want and pour egg salad over lettuce and pour a drizzle of balsamic vinegar.
Counts as: 1 protein serving, 1 vegetable serving
Eggs & Veggies
Soft Boil 4 eggs
Vegetable of choice
Separate 4 egg whites & 1 yolk. Measure out the amount of vegetables that you want (steam first to make it warm) and then crack the soft boiled egg on top of the selected veggie and mix in with the other egg whites to create a sort of egg and veggie chopped skillet (use seasonings to taste).
Counts as: 1 protein serving, 1 vegetable serving
DESSERTS
Baked Apples
1 apple, cored
Juice from 1 lemon
Zest of 1 lemon
1/4 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
Dash of cloves
Small pinch of salt
Powdered Stevia, to taste
Place cored apple in a small casserole dish. Squeeze lemon juice inside and around apple. Mix remaining ingredients in small bowl and sprinkle inside and around apple as well. Top with lemon zest. Bake at 350 degrees for 25-30 minutes. Let stand for 5 minutes and serve.
Counts as: 1 fruit serving
Strawberry Sorbet
Handful of strawberries
1-2 tablespoons fresh lemon juice
Mint leaves, to taste
Water, if needed
Freeze fresh strawberries for about 1 hour. Put strawberries, lemon juice and mint leaves and water (if needed) in a blender or food processor. Blend until smooth. Pour into a bowl and serve or freeze.
Counts as: 1 fruit serving
Cinnamon Apples
1 apple, cut into slices
Juice of 1/2-1 lemon
1 teaspoon cinnamon
Dash of nutmeg
Dash of cloves
Powdered Stevia, to taste
Small pinch of salt
Coat the apples in cinnamon, nutmeg, cloves and powdered Stevia. Place in a shallow nonstick, sauté pan along with the lemon juice and grill on medium until tender.
Counts as: 1 fruit serving
Grilled Caramel Apples
1 apple, cut into slices
2 tablespoons lemon juice
Dash of cinnamon
Dash of nutmeg
English-toffee Stevia, to taste
Vanilla Stevia, to taste
Combine all ingredients and wrap tightly in tin foil. Place on the hot grill until apples are tender.
Counts as: 1 fruit serving
Strawberry Sorbet
Handful of strawberries
1-2 tablespoons fresh lemon juice
Mint leaves, to taste
Water, if needed
Freeze fresh strawberries for about 1 hour. Put strawberries, lemon juice and mint leaves and water (if needed) in a blender or food processor. Blend until smooth. Pour into a bowl and serve or freeze.
Counts as: 1 fruit serving
Toasted Grapefruit
1 grapefruit, halved
Powdered Stevia, to taste
Cinnamon
Slice the grapefruit in half and cut along the grapefruit sections. Sprinkle with powdered Stevia and cinnamon. Place on a foil lined sheet and stick under the broiler for about 2-3 minutes (or until warm).
Counts as: 1 fruit serving
DRINKS
Detox water
6 cups (48 oz. filtered water
1 whole cucumber, sliced
2 whole lemons, sliced
1-2 inches fresh ginger, sliced
1 handful fresh mint leaves
Put all ingredients in jug.
Infuse overnight.
Lemonade
6 cups (48 oz.) filtered water
3- 5 lemons, squeezed
Stevia to taste
Mix fresh lemon and stevia in a jug. Add water and ice
Drink responsibly*
* Just kidding, you can drink as much as you want; lemon juice is excellent for weight loss.
Frozen Strawberry Lemonade
1 cup frozen strawberries
1/4 cup lemon juice
1 cup ice
10 drops lemon Stevia
10 drops plain Stevia
Blend until smooth.
Counts as: 1 fruit serving
Mint Lemonade
6 cups (48 oz.) filtered water
3- 5 lemons, squeezed
Stevia to taste
1 handful fresh mint leaves
Mix fresh lemon and stevia in a jug. Add water, mint and ice
Orange Mint Smoothie
2 oranges
Fresh mint leaves
Stevia to taste
Juice 2 oranges and place the fresh squeezed orange juice into ice trays. Allow trays to freeze overnight in freezer. Empty the trays into a blender and add a little water, 3 packs of stevia and 2 small mint leaves and blend. Pour into a cup and enjoy this amazing smoothie that tastes like a dessert!
Counts as: 1 fruit serving