Recipes

BEVERAGES

Lemonade
1 liter water
Juice of 1 lemon
Stevia or Xylitol to taste

Strawberry Slushie

3-4 Strawberries (fresh or frozen)
Crushed Ice
Water
Zylitol or stevia
Mix in blender.

Lemon Slushie

½ -1 Juice from a lemon
Crushed Ice
Water
Zylitol
This is a great treat. You can have the juice from 1 lemon a day in addition to your 2 fruits. Mix this in a blender and enjoy. If you want you could even make yourself a strawberry lemonade slushie by mixing the strawberries and lemon juice.

Orange Julius
140 grams orange (85 calories about 1/2 an orange)
4 drops of Vanilla Stevia
a bunch of ice
some seltzer
After blending it up, I added more ice and seltzer so it would be nice and full.
Try doing this with your grapefruit, too.

Frozen Cappuccino
1 c. crushed ice
5 drops of peppermint stevia
5 drops of chocolate stevia
5 drops of Valencia orange
1 c. of coffee
Mix in blender until smooth. Pour into glass and serve.

FRUITS

Sparkling Apple Pie
One apple
cinnamon
Stevia or Xylitol
small pinch of nutmeg
mineral water or seltzer
Put in blender and voila, apple pie in sparkling delight! :)

Orange Fennel Salad
1 bulb fennel, trimmed and sliced (I like matchstick size)
2 large oranges with the rinds removed, sliced into rounds
2 tablespoon red wine vinegar
1 teaspoon poppy seeds
salt to taste
2 bunches arugula - rinsed, dried and chopped
Place the fennel and orange in a large bowl. Drizzle with olive oil and vinegar; sprinkle with poppy seeds and salt. Chill and serve over a bed of arugula

Apple Sauce
Bake an apple and peel off skin and mash and add cinnamon and 1 pkg of stevia and mix all together and serve on plate.

Baked apple
Any apple you like
1 pkg stevia
1 T. cinnamon
1 T. water
1 t. cinnamon
Cut apple core almost through and mix together stevia and cinnamon with 1 T. water. Place apple on a sheet of foil and mold foil to cup the apple. Pour stevia and cinnamon mixture in the apple core and tighten foil securely around apple. Bake 350 for 45 minutes. Serve in a shallow dish and sprinkle cinnamon over the apple.

Jamaican Grapefruit
1⁄2 grapefruit
Cinnamon
1-2 Pkg of stevia
Using a serrated edge knife, cut grapefruit in half as normally would and place on an oven safe dish and bake for 2 minutes. Cut around center core, rind, and partitions. Sprinkle with cinnamon and stevia.

Strawberry flower
4 Large strawberries or 6 small
1 T. cinnamon
1 pkg stevia
Slice strawberries and place on a plate shaped like a flower. Mix cinnamon and stevia and sprinkle over the strawberries.

DESSERTS

Apple Cobbler Dessert
1 sliced apple
1/8 t. cinnamon
1 Pkg stevia
Toss the above ingredients and arrange on oven safe dish
Topping1t. cinnamon and 1Pkg stevia

Apples with Strawberry Sauce
1⁄2 of a Jonathan apple
3 strawberries
3 drops vanilla Crème stevia
Slice apple and arrange on a plate. Mash the strawberries with a fork and add vanilla Crème stevia to make a sauce. Pour over the apple slices.

Frozen Dessert
Here is a quick recipe that is almost like ice cream...blend up either an apple, grapefruit, strawberries, orange...add desired stevia...some water (the more water, the more volume). Once blended switch to whip for a bit...once all done put it in the freezer and voila!
Thaw out a bit...later in the day you can have your other fruit as a slushy! The apple is yummy with a hint of cinnamon too.

Cinnamon Toast
1 Piece of Ezekiel bread
Cinnamon
Xylitol or stevia
1 Tables max of Coconut oil

Toast the bread then put the coconut oil on the toast. Sprinkle with cinnamon and xylitol or stevia. This has helped so many on this diet and is by far one of the best desserts.

DESSERTS

Apple Cobbler Dessert
1 sliced apple
1/8 t. cinnamon
1 Pkg stevia
Toss the above ingredients and arrange on oven safe dish
Topping1t. cinnamon and 1Pkg stevia

Apples with Strawberry Sauce
1⁄2 of a Jonathan apple
3 strawberries
3 drops vanilla Creme stevia
Slice apple and arrange on a plate. Mash the strawberries with a fork and add vanilla Creme stevia to make a sauce. Pour over the apple slices.

Frozen Dessert
Here is a quick recipe that is almost like ice cream...blend up either an apple, grapefruit, strawberries, orange...add desired stevia...some water (the more water, the more volume). Once blended switch to whip for a bit...once all done put it in the freezer and voila!
Thaw out a bit...later in the day you can have your other fruit as a slushy! The apple is yummy with a hint of cinnamon too.

Cinnamon Toast
1 Piece of Ezekiel bread
Cinnamon
Xylitol or stevia
1 Tablespoon max of Coconut oil

Toast the bread then put the coconut oil on the toast. Sprinkle with cinnamon and xylitol or stevia. This has helped so many on this diet and is by far one of the best desserts.

SAUCE, DRESSING, MISC.

Shrimp Cocktail Sauce
Tomato paste
Horse radish
Garlic
Use in quantities to taste
Mustard Steak Sauce
100 g (3.5 oz) steak
1 cup beef broth (approx)
1-2 TBSP sugar free mustard
1/2 tsp ground mustard powder
2 TBSP chopped onion
Pour 1/4 cup of beef broth and both mustards in a bowl. Mix until smooth. Pour into sauté pan and add steak and onions, coating both with sauce. Cook until steak is desired doneness and add just enough broth to keep the sauce a gravy type consistency. The sauce will thicken a bit more once it cools. Steam asparagus or broccoli and put this over the top!

Cucumber Salad Dressing
1 English cucumber
cilantro to taste
1/2 teaspoon dry mustard
1/2 teaspoon cumin
juice of one lemon
2-4 tablespoons apple cider vinegar
1 packet stevia
Put in blender and puree enjoy on veggies or salads.

Cucumber Salsa
Good with ground turkey lettuce wraps.
1 med diced seeded cucumbers
1/4 c chopped cilantro
1 small Serrano pepper diced
1 organic lime juiced
Mix all together and serve with ground turkey/chicken/beef in a lettuce leaf. This recipe makes enough for 2 meals.

Orange Ginger Dressing
1/2 -1 cup white wine or champagne vinegar
2 Tablespoons minced or grated ginger
1 tbsp garlic
juice of one orange
Put all into a mason jar and let sit for at least 8 hours before use so that the flavors can meld. Sometimes, I slice off 2 thin slices of the orange
cut in half to put into the jar as well and then juice the rest.
Strawberry White balsamic vinaigrette
Puree 2-3 large strawberries
1/2 cup white balsamic vinegar (or any other white vinegar- like white wine or
champagne)
1/2 tablespoon minced garlic
1 packet stevia
Put all ingredients together and shake vigorously. I like this dressing on spinach and cucumbers. But it is delicious on anything.

Ketchup – no sugar
3 ounces tomato paste
3 tablespoons apple cider vinegar
1 tablespoon lemon juice
1/4 teaspoon celery salt
1/2 teaspoon paprika
1/4 teaspoon mustard powder
Pinch of nutmeg and clove
Pinch of black pepper
1/4 teaspoon onion powder
1/4 teaspoon garlic powder
Stevia to taste
Dissolve spices in vinegar and lemon juice. Add tomato paste and mix thoroughly. Add additional lemon juice, vinegar or a little water until desired consistency is reached.
Makes 2 or more servings. (1 vegetable)

Balsamic Vinaigrette
1/3 cup balsamic vinegar
2 T. water
2 T. dried thyme
1⁄4 t. salt
1⁄4 t. pepper
1 T. dried basil
1⁄4 t. garlic powder
Add all ingredients in a blender and mix well.

Another Balsamic Vinaigrette
1/3 cup organic balsamic vinegar
1/4 cup organic apple cider vinegar
1 tbsp of water
2 tsp of prepared mustard
2 tbsp of lemon juice (original recipe calls for orange juice)
combine all together. The recipe makes about half a cup or 4, two tablespoon servings.

Strawberry Vinaigrette
Strawberries
1 tablespoon apple cider vinegar
1 tablespoon lemon juice
Stevia to taste
Dash of salt
Dash of cayenne (optional)
Fresh ground black pepper to taste
Stevia to taste
Combine all ingredients in food processor. Puree until smooth. Garnish with sliced strawberries and freshly ground black pepper. Variations: use as a marinade or sauce for chicken.

Citrus Dressing
1⁄4 cup apple cider vinegar
1 cup water
1 T lemon
1 pkg stevia
1⁄4 t garlic powder


Dill Dressing
1/3 cup apple cider vinegar
2 T. water
2 T. dried basil
2 T. dried dill
1 t. garlic powder
1 t. dry mustard
1 t. onion powder
Mix all ingredients in a blender and mix well.

Vinaigrette Dressing
1⁄4 c. apple cider vinegar
1⁄2 c. water
2 shakes celery salt
2 shakes onion salt
Ground pepper to taste
3 Pkg stevia

Mojo
The Mojo sauce is great for marinating chicken or flank steak for the grill. It can be used as a dressing or added to roasted vegetables or put into soups for a kick. If using as a marinade, make sure the Mojo is on all sides, wrap in plastic wrap not foil and refrigerate for at least 1 hour but no more than 8 hours. If the steak is marinated for more than 8 hours, the meat will break down too much and get mushy. I would suggest grilling
the meats after marinating. Although I think baking would be okay. You can reserve a little of it to put on the meat after cooking.
4 garlic cloves, minced
1 jalapeno, minced
1 large handful fresh cilantro leaves, finely chopped
Kosher salt and freshly ground black pepper
2 limes, juiced
1 orange, juiced
2 tablespoons white vinegar
1/2 cup broth
In a mortar and pestle or bowl, mash together the garlic, jalapeno, cilantro, salt, and pepper to make a paste. Put the paste in a glass jar or plastic container. Add the lime juice, orange juice, vinegar, and oil. Shake it up really well to combine. Use as a marinade for chicken or beef or as a table condiment.
Yield: approximately 1 1/4 cups

Pico De Gallo
4 vine-ripe tomatoes, chopped
1/2 medium red onion, chopped
2 green onions, white and green parts, sliced
1 Serrano Chile, minced
1 handful fresh cilantro leaves, chopped
3 garlic cloves, minced
2 lime, juiced
1 teaspoon kosher salt
In a mixing bowl, combine all ingredients together. Toss thoroughly. Let it sit for 15 minutes to an hour to allow the flavors to marry.

Jerk
1 teaspoon distilled white vinegar
2 cups finely chopped green onions (about 2 bunches)
2 jalapenos, seeded and minced
2 tablespoons soy sauce
2 tablespoons browning and seasoning sauce (recommended: Kitchen Bouquet)- I also like smoky paprika as a substitute
4 tablespoons fresh lime juice
5 teaspoons ground allspice
2 bay leaves
6 cloves garlic, minced
1 tablespoon salt
1 teaspoon sugar substitute
11/2 teaspoons dried thyme, crumbled
1 teaspoon ground cinnamon
In the bowl of a food processor, combine the remaining teaspoon of vinegar, the green onions, jalapenos, soy sauce, browning and seasoning sauce, lime juice, allspice, bay leaves, garlic, salt, sugar, thyme and cinnamon. Process until smooth, stopping to scrape down the sides with a rubber spatula as needed.
Put chicken or other meat into a plastic bag, add jerk sauce to bag. Make sure chicken is coated. Put into a pan and then into the refridgerator and marinate overnight or about 8 hours.

No-Cook Low Carb Bourbon Barbecue Sauce Recipe
29 ounces no-sugar-added tomato sauce
6 ounces no-sugar-added tomato paste
2 ounces bourbon ( I also like orange juice instead)
2 tablespoons white vinegar
2 tablespoons liquid smoke (I substitute smoky paprika with a little cumin instead)
1 tablespoon Worcestershire sauce
1/2 tablespoon hot sauce
3/4 cup sugar substitute (the site recommended: Splenda) (or the equivalent in Stevia)
1/4 cup brown sugar substitute, optional (the site recommended: Sugar Twin brand) (I wouldn't use this at all but add just a little more Stevia)
2 tablespoons red onion, finely chopped
1 small clove garlic, minced
1/4 teaspoon garlic powder
1 tablespoon kosher salt
1 teaspoon black pepper
1 teaspoon onion powder
Combine sauce ingredients in a bowl and whisk well to combine. Reserve, refrigerated.

Chicken

Mexican Tomato Chicken Soup - 4 servings = approximately 250 calories each.
1 small can Mexican style tomatoes – blended
1 small can petite dices tomatoes
1 small can chicken broth (or beef)
1 small can green chilies
14 oz diced chicken breast (cooked)
4 oz diced onion
4 oz diced celery
Cilantro – chopped to taste
1 jalapeno or Serrano Chili without seeds – unless you like it hot
Cumin to taste
Chili powder to taste
Salt and pepper to taste
Add all ingredients and let simmer until veggies are tender.
Beef can be substituted for the chicken if desired, but you will need to adjust the calories.

Lettuce Wraps
Minced Chicken (3 1/2 oz)
Minced fresh ginger...about a 1/2 inch piece
Minced fresh garlic
Minced green onion
veggie broth to cover bottom of pan (10 cal, 0 fat, 0 carbs)
Braise (medium heat) ginger, garlic and onion till soft then add chicken, cook until no
longer pink.
Add:
1 tsp Asian Red Chile Sauce (0 calories, 0 fat, 0 carbs, 0 sodium)
1/2 - 1 tsp Chinese 5 spice
1 tbsp rice wine vinegar
1 tbsp wheat free Tamari sauce ( 8 cal, 0 fat, 0 carbs, 150 mgs sodium)
Cook about 5 minutes more, stirring over low heat to reduce liquid. Remove from heat, spoon into whole lettuce leafs and roll; Bibb lettuce, Boston lettuce or Iceberg works really well.
Braggs can be used instead of Tamari, but it gives a whole different flavor, not so chinese-y. The one thing it's missing is Hoisin sauce. If you feel you have the wiggle room to add the calories, it's 9 per teaspoon-- just be aware that Hoisin has sugar, oil and yeast in it. The 9 calories may not be worth the flavor

Oriental or Taco Lettuce Wraps
100g ground turkey
2 celery stalks minced fine (adds bulk, few calories)
1 clove garlic, minced
a bit of onion, minced
ginger, minced
sauté together...you will not need any liquid as the celery will release enough to cook.
spice it up with whatever you like and serve in lettuce all wrapped up. You will be amazed at the volume that the celery adds to this recipe!
Vary this to make version of tacos...omit the ginger, add chili powder, cayenne pepper and cumin...serve in your lettuce with a squeeze of lime.

Moo Shu Chicken
Braggs Amino Acid in the spritz bottle (find in health food store)
Chicken
Green Cabbage
Chicken Broth
Wilt green cabbage in some chicken broth that was spritzed with Braggs Amino Acids in a pan with the lid on. After it is wilted and soft Toss in raw chicken that has been julienne sliced,( easier to do when frozen) and spritzed with braggs Amino Acid. Sauté until chicken is cooked. Voila!

Moo Shu Chicken Spicy Chicken
Chop 100 g chicken into small pieces and season to taste (cayenne, salt, paprika, garlic, etc.). In frying pan (bottom covered with water and lemon juice) cook chicken with 2" onion pieces. Chop one tomato into small pieces and add to mostly cooked chicken and continue cooking until chicken is cooked through and tomatoes are to desired consistency. Add organic hot sauce or taco seasoning for cravings for Mexican food. :)

Tarragon Chicken
100g chicken breast
tarragon, chopped
tarragon vinegar
1/4 cup chicken broth
4 thinly sliced onions
salt and pepper
1. Preheat oven to 350. Salt and pepper both sides of chicken.
2. In a square pan put slices of onion down. Lay chicken on top of onions.
3. Gently pour tarragon vinegar over chicken. Pour broth in pan but not on chicken. Sprinkle top of chicken with tarragon leaves. Let marinade
for 20-30 minutes.
4. Cook in oven for 20-30 minutes until done.

Modified Larb Recipe
3.5 oz ground chicken or beef
2 Tbsp minced onion
minced garlic to taste
minced ginger
1/2-1 minced serrano or jalepeno pepper
2 Tbsp minced celery
1 cup savoy cabbage
1/4-1/2 cup chicken broth
juice of 1/2 lemon or lime
cilantro to taste
1. Brown meat. Add onion, garlic, ginger and celery. Cook for 2-5 minutes.
2. Add pepper, cabbage and broth. Cook until cabbage has slightly wilted.
3. Add cilantro and lemon juice. Cook another 2 minutes or so. Serve in savory cabbage leaves.

Chicken Vindaloo
Vindaloo is a type of Indian Curry that has its roots in Portugal. For this phase skip the oil and potatoes. This curry is also good with lamb, any game meat and shrimp.
This item obviously combines 2 of our allowed veggies. If you are a purist, omit most of the onions from this dish or use dried onions. You need the tomatoes for the actual curry more than you need the onions. The onions, however, provide flavor that is needed. I left the ingredients in even if they are not allowed in P2 so that it could be made in P3/P4 as well.
Also bear in mind that this recipe will make up to 12 servings making both the tomatoes and the onions a very small portion. You can half the recipe to make 6 servings. Eat 1 portion, put 1 in the fridge for later in the week and freeze the rest to pull as your P2 progresses.
3 cups chopped onions
1 1/2 cups chopped seeded tomatoes (about 4 medium)
2 1/2 tablespoons distilled white vinegar
1 large garlic clove, chopped
1 teaspoon minced peeled fresh ginger
1 teaspoon tomato paste
1 teaspoon garam masala*
1 teaspoon ground turmeric
1/2 teaspoon paprika
1/2 teaspoon ground cumin
1/2 teaspoon ground coriander
1/4 teaspoon (or more) cayenne pepper
2 tablespoons vegetable oil (omit for P2)
6 skinless boneless chicken breasts, cut into 1- to 1 1/2-inch pieces (this is approximately 12-100g portions depending on the size of the breasts
bought)
1 1/2 pounds russet potatoes, peeled, cut into 1-inch pieces
1 1/2 cups low-salt chicken broth or water
Blend first 11 ingredients and 1/4 teaspoon cayenne pepper in processor until paste forms.
Heat oil in heavy large pot over medium-high heat. For Phase 2 use about 1/4 cup of broth in a non-stick pan. Add paste from processor and cook until golden, stirring occasionally, about 3 minutes. Add chicken and potatoes (omit for phase 2); sauté 5 minutes. Add broth; bring to boil.
Reduce heat to medium-low; cover and simmer until potatoes are tender, stirring occasionally, about 15 minutes. Uncover and simmer until chicken is cooked through, about 5 minutes longer, for a total of 20 minutes. Season with more cayenne, if desired, and salt and pepper.
*A spice mixture available at Indian markets, some specialty foods stores, and many supermarkets. To substitute, mix 3/4 teaspoon ground cumin, 3/4 teaspoon ground coriander, 1/2 teaspoon ground pepper, 1/2 teaspoon ground cardamom, 1/4 teaspoon ground cloves, and ¼ teaspoon ground cinnamon; use 1 teaspoon of mixture.

Crunchy sweet apple chicken salad
100 grams chicken cooked and diced
1 apple diced
3 stalks celery diced
3 tablespoons lemon juice
1/8 teaspoon cinnamon
Dash of nutmeg
Dash of cardamom
Dash of salt
Stevia to taste
Wedge of lemon
Mix ingredients together, sprinkle with stevia and cinnamon. Chill for 20
minutes. Serve with a wedge of lemon and enjoy.
Makes 1 serving (1 protein, 1 vegetable, 1 fruit)
Phase 3 modifications: Add chopped walnuts or raw almonds. Mix in low
sugar Greek yogurt or 1 tablespoon of mayonnaise for a creamier texture.

Tomato basil chicken
Ingredients
100 grams cubed chicken
1 cup chopped tomato
¼ cup water or chicken broth
2 tablespoons lemon juice
2 tablespoons chopped onion
1-2 cloves garlic sliced
3 leaves basil rolled and sliced
1/8 teaspoon oregano fresh or dried
¼ teaspoon garlic powder
¼ teaspoon onion powder
Cayenne to taste
Salt and pepper to taste
Directions
Lightly brown the chicken in small saucepan with lemon juice. Add garlic,
onion, spices and water. After chicken is cooked add fresh tomatoes and
basil. Continue cooking for 5-10 minutes. Salt and pepper to taste, garnish
with fresh basil.
Makes 1 serving (1 protein, 1 fruit or vegetable)

Mock Fried Chicken
There are 2 ways you can have mock fried chicken. One is to fry and one is to bake.
100g Chicken
1 grissini crumbled into a fine powder
seasoning of choice- like paprika, poultry seasoning, cayenne, garlic powder
herbs of choice- dried thyme, oregano, poultry seasoning, dry mustard, etc.
salt and pepper

For baking:
1-2 tbsp broth

For frying:
1. Preheat nonstick skillet to med. high or oven to 350 degrees. Salt and pepper both sides of chicken.
2. Put grissini, seasonings and herbs into a bowl or on a plate. I use a shallow bowl.
3. If baking, coat chicken with egg white and then roll in grissini mixture. Bake for 20-30 minutes. Finish under broiler about 5 minutes. If you get a small spray bottle and fill it with chicken broth, you can spray chicken broth on your chicken as well to help it bake.
4. If frying, you can dip the chicken in egg white first before dipping in the grissini mixture. Or you can just coat the chicken in grissini mixture. Put a tablespoon of extra virgin olive oil in the bottom of a nonstick frying pan. Add chicken. Cook on both sides until golden and done.
Braised Cabbage with Mustard Chicken - makes 2 servings
red cabbage- 1 small head sliced
1/4 cup apple cider vinegar
1/2 cup chicken stock
2-3 cloves garlic
2-3 tbsp minced onions
In a large skillet, put 1/4 cup of chicken stock and bring to a boil. Add garlic and onions. Cook for 2-3 minutes. Add apple cider vinegar and rest of the chicken stock. Bring back to boil. Add cabbage. Cook for a few minutes and then turn to coat cabbage. Add some salt and pepper. Cover and let cook until most of the liquid is gone, turning cabbage occasionally.
200 g of chicken-diced
1/4 cup chicken stock
2-3 tsp stone ground mustard- no sugar added
1/2 tsp sugar substitute
mustard powder
paprika- I like smoky paprika
salt and pepper
Salt and pepper chicken. In a small skillet add chicken stock and bring to a boil. Add stone ground mustard and sugar substitute. Stir to combine into the stock. Add chicken and cook until chicken is done and most of the liquid is getting thick. Right at the end, add a little mustard powder and paprika to thicken up sauce a little more. Cook until really thick and liquid is mostly gone. Serve on top of the braised cabbage.

Chicken Cacciatore -makes 6 servings
6- 100g chicken breasts
2 teaspoons salt, plus more to taste
1 teaspoon freshly ground black pepper, plus more to taste
2 grissini, crushed, for dredging
3 tablespoons chicken broth
1 large red bell pepper, chopped
1 onion, chopped
3 garlic cloves, finely chopped
1 1/2 cup chicken broth (or 3/4 cup red wine & 3/4 cup broth)
1 ( 28-ounce) can diced tomatoes with juice
3 tablespoons drained capers
1 1/2 teaspoons dried oregano leaves
1/4 cup coarsely chopped fresh basil leaves
Sprinkle the chicken pieces with 1 teaspoon of each salt and pepper. Dredge the chicken pieces in the crushed grissini to coat lightly.
In a large heavy sauté pan, heat the 3 tbsp broth over a medium-high flame. Add the chicken pieces to the pan and sauté just until brown about 5 minutes per side. Add more broth as it evaporates. If all the chicken does not fit in the pan, sauté it in 2 batches. Transfer the chicken to a plate and set aside. Add the bell pepper, onion and garlic to the same pan and sauté over medium heat until the onion is tender, about 5 minutes. Season with salt and pepper. Add the remaining broth and simmer until reduced by half, about 3 minutes. Add the tomatoes with their juice, broth, capers and oregano. Return the chicken pieces to the pan and turn them to coat in the sauce. Bring the sauce to a simmer.
Continue simmering over medium-low heat until the chicken is just cooked through.
Using tongs, transfer the chicken to a platter. If necessary, boil the sauce until it thickens slightly, about 3 minutes. Spoon off any excess fat from atop the sauce. Spoon the sauce over the chicken, then sprinkle with the basil and serve. This recipe is also excellent in a slow cooker on low.

Chicken or Steak Fajitas - makes 2 servings
200g chicken or beef, sliced in strips
1 onion, sliced into rings
1 bell pepper sliced
2 cloves garlic
taco/Mexican seasoning
1/2 cup chicken broth
salt and pepper
1. Add broth, onion and pepper to a non stick skillet and begin cooking on medium heat. When they start to wilt slightly, add salt and pepper.
2. After cooking about 5-7 minutes, add chicken or beef strips and garlic. Cook 5 minutes more or until the meat is almost cooked through.
3. Add Mexican/taco seasoning. And cook until liquid is almost gone. Taste and add salt and pepper as needed.

Taco/Mexican seasoning mix- 1 1/2 tablespoon chili powder, 1 tsp cumin, 1 tsp oregano, 1 tsp smoky paprika (or regular paprika), 1/2 tsp garlic powder or 1 tsp garlic salt and a pinch of cayenne.

Miso Glazed Chicken -makes 4 servings
3 tablespoons white miso
2 tablespoons mirin
2 tablespoons rice wine vinegar, seasoned or Sake
1 teaspoon minced fresh ginger
1 teaspoon minced garlic
14 oz. chicken or dry sea scallops or fish
1 cup sliced scallions/green onions
pinch of toasted sesame seeds (toasting usually extracts all the oils from the seeds and it make the dish look pretty)
2 tablespoons broth
Combine all the ingredients except scallions in a quart or gallon sized bag. Mix well by squishing around. Add meat of your choice. Marinate for at least 30 minutes to about an hour. Preheat broiler. In an oven friendly pan, add enough of the broth to just cover the
bottom of the pan. Over medium/medium high heat, cook meat until just about done. A few minutes for the scallops, fish and a little more for chicken. Brush top of meat with reserved marinate from the bag. Broil until tops turn golden. This will happen pretty fast. Remove meat to a dish. Turn off broiler and put plate with meat into oven on
bottom rack as you finish. Be fast or your meat will dry out. Alternatively, you can put the meat back into the pan right before you finish in either of the steps below.
Put rest of marinade into the pan used to cook the meat. You can either boil it down and use it like a glaze over your meat or use it to stir fry veggies for the meal. If using to stir fry veggies, have chopped Bok Choy or Chard ready to place into pan as soon as you have removed the meat. Keep turning veggies until well coated by the marinade. Keep cooking until most of the liquid has been absorbed.
Add veggies to plate with meat. If any liquid remains pour over the top of meat. Sprinkle with green onions and pinch of sesame seeds.

Balsamic chicken wraps
3.5 ounces chicken
2 med green cabbage leaf
2 med Napa cabbage leaf
1 garlic clove
3 T. balsamic vinegar
1⁄4 t onion powder
1⁄4 T. sea salt
1⁄4 T. pepper
1 T. fresh ginger
Mix together finely grated ginger, garlic, onion powder, balsamic vinegar, salt, pepper and chicken pieces. Cook until chicken is cooked thoroughly and then add the Napa cabbage and cook until cabbage is slightly cooked. Take the 2 green cabbage leaf and split the chicken mixture and place in cabbage leaf’s and roll into a wrap.

Bun-less Chicken Burger
3.5 ounces of ground chicken breast
1⁄4 t. pepper
1⁄4 t onion salt
1⁄4 t. onion powder
1t. garlic powder
1⁄4 t dry mustard
2T. balsamic 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 balsamic vinaigrette.

Curry Chicken and Spinach
3.5 ounces chicken
2 cups spinach
2 t. onion powder
1 garlic clove (minced)
1⁄2 cup chicken broth
1⁄4 t salt
1⁄4 t pepper
1 lime
1 T. curry powder
Mix chicken and all seasonings and 1⁄2 the lime and cook chicken through. Throw the spinach in for 1 minute and serve in a bowl and squeeze the other 1⁄2 of the lime.

Mock Egg Roll
3.5 ounces of Chicken
2-3 big cabbage leaves
1c. shredded cabbage
1/8 t. onion salt
1/8 t. garlic powder
1/8 Asian spices
1⁄2 Pkg stevia
Steam big cabbage leaves for 5 minutes. Move leaves over to side of steamer to make room for shredded cabbage. Steam both for 5 minutes. Remove shredded cabbage to a mixing bowl. Add chopped chicken or shrimp and spices. Mix and then wrap in a big cabbage leaf.

Oven Chicken Salad
1 chicken breast
1⁄2 t. cayenne pepper (optional)
1⁄4 t. onion powder
1⁄4 t. salt
1⁄4 t. pepper
1⁄4 t. garlic powder
1⁄2 t. poultry season
2 cups spinach or lettuce
Vinaigrette Dressing
1⁄4 cup apple cider vinegar
1⁄2 cup water
1 t celery salt
1 t. onion salt
1 t. pepper
1 pkg stevia
Mix all seasonings together and roll chicken in mixture so it is smothered and place on a foil sheet and wrap up nice and tight. Put on a cooking sheet and bake at 375 degrees and bake for 20 to 30 minutes. Cut up in small pieces and measure 3.5 ounces of chicken and put on a bed of spinach or lettuce and drizzle the vinaigrette dressing. Save the remainder of the chicken breast for another meal.


Beef

Chili - Makes 2 servings
1/2 lb ground turkey or beef
1 15 oz. can organic tomatoes
1/2 onion
1/8 - 1/4 tsp organic chili powder
1 cup water
puree 1/2 of tomatoes
sauté meat and onions until done
add all tomatoes
add chili powder
add water
simmer at least 15 minutes

Meatballs
2 lbs extra lean ground beef (organic/grass fed is best)
1 egg
1 small onion, diced
1 pkg. onion soup mix (or favorite seasoning)
2-3 T ground sage
1/4 c finely crushed bread crumbs
Mix all together. Weigh entire mass on digital scale. Divide that weight into 9 equal portions.
You can make about 8 small meatballs out of each portion and bake, then freeze in baggies or just freeze each portion for cooking later. Serve with fat and sugar free spaghetti sauce.

Mock Hamburgers
Cook/scramble 3.5 oz ground beef, then rinse well to get rid of all the fat.
To this add:
a LITTLE ketchup
a LITTLE mustard
chopped dill pickles
chopped onion
diced tomato
a little chopped lettuce
salt/pepper
garlic powder (or fresh/crushed)
Braggs Liquid Aminos or Worcestershire

Balsamic Mustard Crusted Steak
3.5 ounces filet or London broil
1 t. mustard powder
2 t. balsamic
1⁄4 t salt
1/2 t freshly ground black pepper
2 garlic cloves (minced)
Mix all seasoning in a mixing bowl. Line a broiler pan with foil and place steak on top. Coat evenly with mustard mixture and let stand 10 minutes. Broil steak to desired doneness. 3 to 4 minutes per side for medium-rare. Let stand 5 minutes before slicing and serving.

Marinated London Broil Steak & Salsa
3.5 ounces London broil
1/3 cup balsamic vinegar
2T. dried Oregano
3T. garlic powder
1⁄4 t salt
1⁄4 t pepper
2 cups diced tomatoes
Marinate London broil with all seasons for 1 hour. Season diced tomatoes and place 1⁄2 in the middle of the plate. Broil or grill steak to your temperature. Place on top of salsa and add the remainder salsa.


Cabbage Soup
100 grams organic or lean ground beef
handful organic cabbage-chopped into chunks
onions
celery
garlic
Tomato sauce or fresh tomato
Brown beef and rinse out fat. Add veggies, tomato sauce, and enough water to cover all. Simmer until cabbage is done Add salt and spices: sea salt, celery salt, garlic powder or garlic salt, dash of pepper. This stays good for up to a week in the refrigerator!

Garlic Ginger Beef
1 clove of garlic, minced
1 inch piece of ginger, minced or cut into thin slices (will make it hot, so use less if you're sensitive!)
onions, cabbage, celery, green pepper (your choice)
100 g lean beef cut into bite size pieces
Place a bit of water into pan. Add garlic, ginger, and veggie and stir fry until soft. Add beef and cook until beef is thoroughly cooked.

Veal Piccata
This recipe breaks from tradition in that the veal is not dredged in flour prior to cooking. Chicken breasts that have been thinly pounded would also work well for this recipe.
100g veal scallops
1 large garlic clove, pressed
1/4 cup canned low-salt chicken broth
1 1/2 tablespoons capers, drained
juice of 1 lemon
Parsley for garnish
1.Season veal with salt and pepper.
2. In a non-stick pan, add veal and cook until tender, about 30 seconds per side. Transfer veal to platter and keep warm.
4. Add half the broth to deglaze pan. Add garlic to skillet and sauté 30 seconds. Boil until broth is reduced to glaze, about 2 minutes.
5. Stir in remaining broth, lemon juice and capers. Simmer until mixture is reduced to 1/4 cup, about 2 minutes. Pour over veal. Garnish with parsley. Serve with wilted cabbage, wilted beet greens or sautéed fennel bulbs or really with any of the allowed veggies.

Flank Steak
3.5 oz Flank Steak
Spinach
garlic
parsley
chicken broth
nutmeg
salt and pepper
1. Preheat oven to 350. Pound flank steak until 1/4-1/2" thick. Salt and pepper both sides.
2. In a food processor, puree spinach garlic and parsley with enough chicken broth to create a paste.
3. Spread paste on one side of the Flank Steak. sprinkle nutmeg sparingly.
4. Roll up Flank Steak and either tie with string or use toothpicks to secure. Make sure that when you roll it up the fibers are lengthwise so that
when you cut into it, it will be against the grain.
5. Place face down in pan and bake until desired doneness. Divide the total weight of the steak by 3.5 so you know how many portions it should
be cut into. Enjoy.

Filet- tenderloin with braised Chard
Filet
steak seasoning
chard
chicken stock
balsamic vinegar
green onions
garlic
cilantro
1. Heat cast iron skillet on medium. Rub steak season on both sides of meat. Sear steak to preferred doneness. Remove to plate.
2. Add 2 tbsp of chicken stock to deglaze pan. Add chard and cook until almost wilted. Add garlic, green onion and cilantro.
3. Add dash but no more than 1 tbsp of balsamic vinegar. Cook until chard is wilted and the liquid is cooked mostly off. Add to plate with steak.
Enjoy.

Beef with Spicy Parsley Tomato Sauce
100g Beef or Veal
Spicy Parsley Tomato Sauce:
2-4 tomatoes depending on size, cut in quarters
1 1/2 cups fresh flat-leaf parsley
2 garlic cloves
1/2 teaspoons red pepper flakes
3/4 teaspoon kosher salt
3/4 teaspoon freshly ground black pepper
herbs de Provence
2 tablespoons red wine vinegar
broth
Preheat the oven to 375 degrees F.
Season the beef with salt and pepper. Season the tomatoes with salt, pepper, and herbs de Provence.
Place a medium, heavy roasting pan or Dutch oven over high heat. Heat the broth. Sear the beef over high heat on all sides. Turn off heat.
Remove beef. Place the seasoned tomatoes into pan and place the pan in the oven. Roast about 30 to 40 minutes. During last 5 minutes, put beef into pan with the tomatoes. Take the pan out of the oven, tent loosely with foil or cover, and let rest for 10 to 15 minutes.
To make the sauce, place the parsley and garlic in a food processor and pulse until the parsley is finely chopped. Add the red pepper flakes, salt, red wine vinegar and the roasted tomatoes from the beef pan and process until pureed. Add the broth in a steady stream with the machine running until saucy. I like mine a little thicker. To serve, slice the beef into thin strips and place on a serving platter. Drizzle a little sauce over the meat. Serve the remaining sauce in a small bowl alongside.

Fish

Tuna Salad - 2 servings
1 6oz can light tuna in water--160 calories
2 T cottage cheese--30 calories
2 boiled egg whites --40 calories
mustard to taste
2-3 T Dill pickle - minced
1 T. Dill pickle juice
Serve on a large romaine lettuce leaf with diced tomatoes on top.

Lebanese Style Tuna Salad
2 servings 10 min 10 min prep
2 (160 g) cans tuna
75 g chopped flat leaf parsley
1 1/2 teaspoons thyme
3 stalks green onions
2-3 ripe tomatoes, seeded and chopped
1 lemon
1/4 cup broth
1/2 teaspoon salt
Squeeze out excess water from the tuna. Flake the tuna.
Add the salt, green or black olives, tomatoes, green onion, thyme, and parsley; mix.
Mix the broth with the juice from one lemon. Pour this over the tuna and the other ingredients. Blend it all with a fork. Adjust seasonings if necessary. Chill for at least an hour. Variation: add cilantro to the herb list.

Tuna Fish Cakes
6 oz. can tuna
Dash hot sauce
1 tbsp. lemon juice
2 tbsp. dry onion
1 tbsp. Worcestershire sauce
1 tbsp. milk
A little water, only if needed
Mix all ingredients and make into patties. Sprinkle top and bottom with paprika. Bake 15 minutes at 400 degrees. Turn after 7 minutes.

Tuna Fish with Capers and Lemon Juice
1 can Tuna Fish, well drained
1 tbsp capers
2 tbsp diced dill pickles
2 tbsp red onion
1 tbsp parsley
1/4 cup cherry tomatoes or diced tomatoes
1 tsp mustard
roasted garlic to taste- optional
juice of lemon
salt and pepper
Mix all ingredients together using one half the lemon in the mixture. Salt and pepper to taste. Squeeze other half of lemon over salad greens or romaine lettuce. If using romaine lettuce, you can cut the leaves up traditionally or pull off the leaves and use it as a boat to put the tuna fish on top.

Ginger Steamed Red Snapper
3.5 ounces red snapper
2T. fresh grated ginger
1⁄4 cup balsamic vinegar
2 drops liquid stevia
1⁄4 t. salt
1⁄4 t. pepper
1 lemon wedge
Finley grate 1 T of fresh ginger in small skillet. Add the balsamic vinegar and cover with water to reach 2 inches and bring to a simmer. Season red snapper with grated ginger, lemon, salt and pepper. Place in steamer and cook for about 10 minutes.

Lemon Lime Tilapia
3.5 ounces tilapia or any white fish
1⁄2 lemon slice
1⁄2 lime slice
1 garlic clove (minced)
1⁄4 T. sea salt
1⁄4 T. black pepper
1⁄2 t. dry dill
1⁄2 cup water
Mix together lemon juice, lime juice, garlic, salt, pepper, and dill. Marinate fish in seasonings for 10 minutes and place in non-stick pan with water and cover and steam for 10 minutes.

Lemon Zest Crab cakes
3.5 ounces crab
1 garlic clove (minced)
1 T. onion powder
1⁄2 t. lemon zest
1⁄4 t salt
1⁄4 t. pepper
1 t. dry mustard
2 lemon wedges
1 T. parsley
1 t. lemon zest
Mix everything together and put into 2 small patties. Place in a baking dish and bake for 15 minutes and place on serving dish.

Shrimp
Put frozen shrimp into chicken broth to thaw, then “sauté” in the juice in a skillet for a minute with a little garlic.


Spicy Lemon Cod
100 g Cod Filet
1/4 cup chicken stock (real amount unknown... just cook it and if evaporates before the cod is done, add more to keep it from sticking to the bottom of the pan.) Sauté cod in stock until cod is opaque.
Add:
1/4 - 1/2 cup more chicken stock
1 Tbsp Fresh lemon juice
1/4 tsp cayenne pepper
salt & pepper to taste
then, heat & serve with a bit of lemon zest over the fish.

Cioppino
100g fish (use Ahi or similar)
1 celery stalk
clove of garlic, minced
sun dried tomatoes 2 halves, minced
cilantro, chopped
1 cup chicken broth
1 cup water, add more as needed
seasonings of your choice
Simmer all except fish until celery is a bit tender, add fish until done.

White Fish in Parchment
Mild tasting white fish
lemon slices
orange slices
Dill
Onions
salt and pepper
1. Preheat oven to 350. Salt and pepper the fish on both sides.
2. Place onion on bottom of parchment paper. Aluminum foil can be used. Then place fish on top of onions.
3. Place lemon and orange slices on top of fish and then top off with fresh dill.
4. Fold parchment paper so that the ends and top are securely closed to allow the fish to steam. Place in pan and bake for 20-30 depending on
size of fish.
5. If another veggie is to be eaten- say Asparagus with lemon pepper, then discard onions along with the lemon slices, orange slices and dill. If not, then enjoy with the onions.
Fennel bulbs sliced thinly instead of onions will give fish a slight anise flavor. If choosing fennel bulbs then substitute thyme, oregano, rosemary or other herb for the dill.

Halibut Tacos with Strawberry-Cucumber Salsa
2 tablespoons fresh lime juice/lemon juice
1 tablespoon broth- fish, chicken or veggie
1 clove garlic, minced
1/4 teaspoon sea salt
1/4 teaspoon black pepper
100g halibut fillet

Strawberry-Cucumber Salsa
Peeled and chopped fresh strawberry
1 cup peeled, seeded, and chopped cucumber
2/3 cup chopped red onion/shallot/green onion- optional
1 tablespoon chopped fresh cilantro
2 tablespoons fresh lime juice/lemon juice
1/2 teaspoon sea salt
1 jalapeño pepper, seeded and minced
cabbage
Cilantro sprigs, for garnish
1. Combine lime juice, broth, garlic, salt, and pepper in shallow glass baking dish or zip-top bag. Add fish, skin side up. Marinate in refrigerator for at least 30 minutes but no longer than 3 hours.
2. Toss all salsa ingredients together in a medium bowl.
3. Preheat grill. Remove fish from marinade and grill over medium-high heat for about 10 minutes, turning once, until opaque throughout. Slice fish into large pieces.
4. Fill each cabbage leaf with fish and salsa. Garnish with additional cilantro, if desired.

Shrimp with Garlic and Lemon
2 Tbsp broth
1 garlic clove, minced
1/2 grissini, crumbled
3 Tbsp chopped parsley
100g shrimp, peeled and deveined
1/2 lemon
salt and pepper
1. Preheat oven to 450 degrees. In medium bowl combine broth, garlic, grissini and parsley.
2. Lay shrimp down on a baking dish. Top with grissini mixture. Season with salt and pepper.
3. Bake uncovered for 10 minutes. Remove and squeeze lemon juice over shrimp before serving.

Shrimp or Lobster Fra Diavolo -make about 4 servings
1 pound large shrimp, peeled and deveined, or lobster
1 teaspoon salt, plus additional as needed
1 teaspoon dried crushed red pepper flakes
1 medium onion, sliced
1 (14 1/2-ounce) can diced tomatoes
1 cup & 3 tbsp chicken broth (or dry white wine)
3 garlic cloves, chopped
1/4 teaspoon dried oregano leaves
3 tablespoon chopped fresh Italian parsley leaves
3 tablespoon chopped fresh basil leaves
Toss the shrimp in a medium bowl with 1 teaspoon of salt and red pepper flakes. Heat the 3 tablespoons broth in a heavy large skillet over medium-high heat. Add the shrimp and saute for about a minute, toss, and continue cooking until just cooked through, about 1 to 2 minutes.
Transfer the shrimp to a large plate; set aside. Add the onion to the same skillet, adding 1 to 2 teaspoons of olive oil to the pan, if necessary, and sauté until translucent, about 5 minutes. Add the tomatoes with their juices, remaining broth, garlic, and oregano. Simmer until the sauce thickens slightly, about 10 minutes. Return the shrimp and any accumulated juices to the tomato mixture; toss to coat, and cook for about a minute so the flavors meld together. Stir in the parsley and basil. Season with more salt, to taste, and serve.

Thai Scallops - makes 1- 100g serving
6-7 sea scallops (the big ones not the small bay scallop)
chicken or fish broth
salt and pepper for seasoning

Sauce:
2 Tbsp. broth
1 Tbsp. fish sauce (or a little more to taste) - available in very tall bottles at
Asian/Chinese food stores
juice of 1/2 lime (about 1 Tbsp.)
handful of fresh cilantro, chopped
1-2 fresh red chilies, de-seeded and minced (or substitute 1/4 to 1/2 tsp. cayenne powder, to taste)
1 clove garlic, minced

To serve:
bed of mixed lettuce & Thai herbs (such as fresh basil and cilantro)
wedges of fresh cut lime

Preparation:
1. Place all sauce ingredients in a small frying pan or sauce pan. Stir, and set aside until later. (Note: the cilantro will soften down into the sauce later when you warm it up.)
2. Rinse off the scallops, and be sure to pat them dry. Place on a cutting board or other clean, dry surface.
3. Warm a wok (or large frying pan) over medium-high heat (allow pan to warm up at least 1 minute).
4. While the pan is warming up, use a paper towel or clean tea towel to gently dab any remaining moisture from the scallops. You want to make sure the scallops are very dry before frying them in order to achieve a good sear on both sides.
5. Now add 2 Tbsp. broth to the wok (or frying pan). Use a spatula to distribute the broth just barely across the frying surface.
6. Gently place the scallops in the pan, leaving enough space between them so you'll have room to turn them. Tip: Do not attempt to move them once you've placed them in the hot pan.
7. Allow the scallops to cook undisturbed for at least 2 minutes before attempting to turn them. Larger scallops may take as long as 3-4 minutes per side. While scallops are cooking, season them with a pinch of salt and black pepper.
8. After 2-4 minutes, use a sharp egg-turner or spatula to gently lift the scallops from the bottom of the pan and turn. Now season once more with salt and pepper. Continue cooking 2-4 more minutes.
9. Scallops are done when both sides are firm (no longer "squishy") to the touch. Also, when scallops are done, you will see them "open" slightly, as though they are going to flake.
10. Remove cooked scallops from the wok/pan and place on an absorbent towel or paper while you prepare the sauce.
11. Place the sauce over medium heat-high. Stir continuously for 30 seconds to 1 minute only – just long enough to lightly cook the garlic and turn the fresh chili (if using) bright red. Don't overcook, or you will lose the flavor of the fresh coriander and the nutrients(think of "warming" the sauce rather than cooking it). Remove from heat.
12. Taste-test the sauce, adding a little more fish sauce if not salty enough (1 tsp.), or a little more lime juice if too salty.
13. Place the seared scallops directly in the pan with the sauce. Gently turn the scallops to cover with sauce.
14. To serve, gently lift the scallops out of the pan and place on a serving plate (on or beside a bed of lettuce & fresh herbs). Now pour the rest of the sauce from the pan over the scallops, or spoon some over both scallops and salad.
Another option is to gently poach the scallops in the sauce. IF using this option, reserve half of the cilantro. Place scallops into sauce for 4-5 minutes. When scallops are almost done, turn over and then follow step #11 above.

Chilean Sea Bass
3.5 ounces of sea bass fillets
2 cloves garlic, minced
1⁄2 of lemon
1⁄2 t. salt
1⁄2 t. lemon pepper
2 T. finely chopped cilantro
1⁄2 t. paprika
Arrange Sea bass fillets in a single layer on foil-lined broiler pan. Spread garlic and cilantro on and around fish. Squeeze lemon juice on fillets, sprinkle salt and lemon pepper to taste, and add paprika for color. Cover with foil and crimp edges to form a seal.
Bake at 450 for 20 minutes.

Citrus Mahi Mahi
3.5 ounces Mahi Mahi
1 T. fresh lemon juice
1 T. fresh lime juice
1 garlic clove, minced
1⁄2 teaspoon dried thyme
1⁄2 teaspoon dried dill
1⁄4 t pepper
1⁄4 t salt
1⁄2 citrus dressing
Mix together lemon juice, lime juice, garlic, thyme, and salt and pepper to taste. Place in a shallow dish, drizzle with citrus dressing mixture, turn to coat and marinate at room temperature for 10 minutes. Heat grill pan or grill over medium heat. Cook for 3 to 4 minutes per side.

OTHER PROTEINS

Scrambled Eggs
1 egg
3 egg whites
2 T chopped onions
tomatoes/green chili/salsa TO TASTE
garlic or garlic salt
1 T fat free/low fat cottage cheese/milk (very optional)
sauté onion & garlic in a little water.
Mix rest of ingredients in a bowl together and add to onions, scramble, top with more salsa, tomatoes and/or green chili. Sprinkle with salt and enjoy!


VEGGIES

Roasted Fennel
Fennel bulb, sliced
balsamic vinegar
chicken broth
1. Preheat oven to 350. Toss fennel slices with broth and balsamic vinegar.
2. Roast in oven for 40 minutes, tossing occasionally to get all sides evenly roasted.
Seared Red Chard
2 tablespoons broth
1 small red onion, thinly sliced
10 to 12 cups red chard (2 bunches trimmed and coarsely chopped)
Grated nutmeg, to your taste
Coarse salt and pepper
2 tablespoons red wine or cider vinegar
Make sure your greens are very dry before preparing recipe. Also, wash and chop them when you come in from market, then they are ready for you to cook up even quicker.
Heat the broth in a large nonstick skillet over medium-high heat. Add onions and toss 2 minutes, then add chard in bunches and keep it moving as it wilts up a bit - you are just searing it up. The greens should remain crisp and crunchy. Wilting them all and searing them up should take no more than 3 to 4 minutes. Season the greens with nutmeg and salt and pepper, to taste. Douse the pan with a little vinegar and remove from heat. Toss to cook off vinegar and serve allotted amount of greens hot. Save rest for another day. Microwave to warm before serving.

SOUP

Savory Chicken Soup
100 g chicken breast, cubed
1-2 cups chopped celery (may use tomatoes instead)
2 cups chicken broth (may substitute 1 cup water for 1 cup broth)
1 Tablespoon minced onion
2 cloves garlic, crushed and sliced
1 bay leaf
1/2 teaspoon poultry spice blend
Cayenne pepper to taste
Salt and black pepper to taste
Bring chicken stock to a boil. Add onion, garlic and spices. Add chicken and vegetables and simmer on low heat for 20 minutes or more until chicken and celery are tender and fully cooked. Serve hot. Sprinkle with chives or parsley if desired.

Tomato Soup
tomato, allowed amount
broth
roasted garlic
salt and pepper
1 tbsp fat free milk, optional
1. Either broil the allotted tomatoes for 5-10 minutes until the skin blackens or use Muir Glen fire roasted tomatoes. Put tomatoes into a
saucepot with enough broth to cover.
2. When the tomatoes and broth boil, add the roasted garlic. With an immersion blender or regular blender, puree the mixture. Add salt and
pepper to taste.
3. Once off heat, add optional milk.
I also add meatballs to the soup if I have some available in the fridge/freezer. I can usually get 8 very small meatballs from 100g of beef. I bake several portions of the meatballs and keep them in the fridge/freezer. Then I add them to lots of different dishes.

French Onion Soup
Whole onion, thinly sliced
broth
roasted garlic
100g beef, thinly sliced
1/2 grissini
salt and pepper
1. Put onions into an oven-proof saucepan. Add enough broth to cover half the onions. Cook until onions are tender. Salt and pepper to taste.
2. Preheat broiler. Add thinly sliced beef to the onions. Top with mashed roasted garlic and grissini. Broil for 5 minutes until grissini/garlic mixture starts to brown.

Italian Wedding Soup
Meatballs (recipe under Beef)
chopped Spinach- allowed amount
minced garlic- to taste
diced onions- as a flavor enhancer
1 tsp each of thyme, oregano, basil- and any other Italian spice that you like
salt and pepper
2-3 cups of broth
1. Add onions, garlic and about 3tbsp- 1/4 cup of broth to a small soup pot. Cook until onions start to wilt. Add spinach and stir until spinach start to wilt.
2. Add spices and herbs. Stir until liquid is almost cooked off. Add meatballs and rest of broth. Bring to a boil. Boil for a few minutes. Add salt and pepper to taste.
3. This can be served with a small helping of Gremolata. Gremolata can be made with chopped parsley, lemon rind and minced garlic.