- Fruits & Salads
Braised Balsamic Chicken
(6 Protein Servings) 24 oz. chicken breast halves Ground black pepper to taste 1 tsp. garlic salt 1 onion, thinly sliced ¼ cup balsamic vinegar ¼ cup apple cider vinegar 1 (16.5 0z.) can diced tomatoes 1 tsp. dried basil 1 tsp. dried oregano 1 tsp. dried rosemary ½ tsp. dried thyme Season chicken breasts with ground black pepper and garlic salt. Lightly coat a medium skillet with cooking spray and brown the onion and seasoned chicken breasts. Pour tomatoes...
Balsamic Mustard-Crusted Steak
4 oz. filet or London broil 1 tsp. mustard powder 2 tsp. balsamic vinegar ¼ tsp. salt ½ tsp. freshly ground pepper 2 garlic cloves, minced Mix all seasonings 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 temperature. Let stand 5 minutes before slicing and serving.
No Sugar Baked Apple
1 apple, peeled ½ tsp. ground cinnamon 1 pkg. Stevia Bake an apple, peel off skin, mash, add cinnamon and 1 pkg. of Stevia. Mix all together and serve on a plate.
½ cup onion, finely chopped 1 garlic clove, chopped 2 ½ cup tomatoes, chopped 4 oz. boneless chicken breast halves, cooked and cubed ¼ cup fresh basil, chopped ½ tsp. salt 1/8 tsp. hot pepper sauce Warm large skillet to medium-high heat. Sauté the onions and garlic. Stir-in the tomatoes, chicken, basil, salt and hot pepper sauce. Reduce heat to medium, and cover skillet for about 5 minutes, stirring frequently, until mixture is hot and tomatoes are soft.
Marinated London Broil Steak & Salsa
4 oz. London broil 1/6 cup balsamic vinegar 1/6 cup distilled white vinegar 2 tbsp. dried oregano 3 tbsp. garlic powder ¼ tsp. salt ¼ tsp. pepper 2 cups tomatoes, diced Marinate London broil with all seasonings for 1 hour. Season diced tomatoes and place ½ in the middle of the plate. Broil or grill steak to your temperature. Place on top of salsa.
Apples and Balsamic Vinaigrette Salad
1 head green leaf lettuce, rinsed, dried and roughly chopped ¼ cup onion, finely chopped 1 apple, peeled and chopped into small cubes ½ cup parsley, chopped 2 tbsp. balsamic vinegar 2 tsp. soy sauce Combine vinegar and soy sauce in a small bowl and set aside. Add remaining ingredients in a large bowl. Add sauce to salad and toss. Let salad sit for 5 minutes to marinate.
Green Onion Soup
2 cups vegetable broth 1 tsp. parsley 4 drops or 1 packet Stevia ½ tsp. paprika ½ tsp. salt ½ tsp. dill ½ tsp. thyme 1/8 tsp. cayenne or red pepper flakes 1/8 tsp. celery seed Briefly steam the green onions until tender in a saucepan over medium heat. Chop steamed green onions. In a saucepan, sauté the green onions in a small amount of vegetable broth for a couple of minutes. Add the parsley, Stevia, paprika, salt, dill, thyme,...
1 tbsp. ginger root, grated fresh 1 tbsp. garlic, crushed 1-inch piece cinnamon stick, broken up 2-4 red chilies, dried, chopped or torn 4 garlic cloves 2 tsp. cumin seeds 10 black peppercorns 1.5 lbs. cubed pork tenderloin, fat and silver skin removed 1 tsp. ground turmeric 1 cup water 1.5 tbsp. tomato paste ½ tsp. chili powder (optional) 1 lg. onion, finely sliced 1 tsp. sat 1 tsp. Stevia 2 tbsp. cider vinegar Fresh chilies, to garnish Heat tbsp....
Overnight Tossed Salad
1 sm. head iceberg lettuce, torn ½ cup green pepper, finely chopped ½ cup celery, finely chopped ¼ cup red onion rings, thinly sliced ½ lb. fresh mushrooms, cleaned and sliced 2 tsp. lemon juice Layer first 5 ingredients, in order given, in 3-quart glass salad bowl, tossing mushrooms with lemon juice before layering. Cover and refrigerate overnight. Before serving, sprinkle with chicken, turkey, or fish. Toss and serve with fresh ground pepper.
Cream of Chicken Soup
4 oz. cooked chicken Celery (allowed amount) 3 garlic cloves 1-2 cups broth 1 tbsp. dehydrated onion, minced ½ tsp. parsley ½ tsp. basil Freshly ground white pepper to taste Salt (optional) Preheat saucepan over medium-high heat. In food processor, combine all ingredients and pulse until they reach desired consistency. Pour into saucepan and bring to boil. Reduce heat to simmer. Cover and heat 20 to 30 minutes.
Baby Spinach Salad
(2 Vegetable Servings) 8 oz. baby spinach greens 3 tbsp. balsamic vinegar 1 tbsp. Dijon mustard 1 tsp. orange zest 1 tbsp. orange juice (from squeezed orange) ½ teaspoon ginger, freshly grated Salt and pepper to taste Pinch red pepper flakes Whisk ingredients together and toss with baby spinach or mixed baby greens.
4 oz. ground beef (less than 7% fat) 1 cup tomatoes, chopped ½ cup water 2 tbsp. onion, minced 2 garlic cloves, crushed and minced Pinch garlic powder Pinch onion powder ¼ tsp. chili powder Pinch oregano Cayenne pepper to taste Salt and pepper to taste (optional) Brown ground beef in small frying pan; add onions and garlic. Stir in tomatoes and water. Add spices and simmer slowly until liquid is reduced. The longer it cooks the more tender and...
Curry Chicken and Spinach
4 oz. boneless, skinless chicken breast 2 cups spinach 2 tsp. onion powder 1 garlic clove, minced ½ cup chicken broth ¼ tsp. salt ¼ tsp. pepper 1 lime 1 tbsp. curry powder Mix chicken, all seasonings and ½ the lime and cook chicken through. Add spinach for 1 minute and serve in a bowl and squeeze the other ½ of the lime over mixture.
Indian Cauliflower with Oranges
1 sm. head cauliflower (35 oz.), cut into 1-inch florets 2 onions, cut into 1-inch pieces 1 tsp. ground turmeric 2 tsps. ground cumin 1 tsp. ground ginger 1 tsp. red chili powder 3 oranges, peeled and divided into sections 1 tsp. Stevia (if desired) ½ cup water, or more if necessary 1 serrano or birds eye chili, finely chopped (optional) Place the cauliflower and onions in a large bowl, sprinkle with turmeric, toss to coat. Heat the water in...
1 apple 1 pkg. Stevia 1 tbsp. cinnamon 1 tbsp. water 1 tsp. cinnamon Cut apple core almost through. Mix Stevia and cinnamon with 1 tbsp. 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 at 350° for 45 minutes. Serve in a shallow dish and sprinkle cinnamon over the apple.
(5 Vegetable Servings) 3 tbsp. apple cider vinegar ¾ tsp. celery seeds ¾ tsp. dry mustard ¼ tsp. salt Pinch white pepper 21 oz. fresh asparagus 1 bunch green onions, cut into ½-inch pieces Combine first 5 ingredients in a small bowl; set aside. Trim off upper 2/3 of asparagus, and remove tough ends of lower stalks; wash asparagus thoroughly. Cut stalks into ¼-inch slices. Cut remaining tips; place in a large salad bowl. Add remaining ingredients. Pour dressing over...
2 tbsp. unflavored gelatin ½ cup cold water 2 cups boiling water ¼ cup cider vinegar ¼ cup lemon juice ¼ cup unsalted tomato juice Stevia to substitute for ½ cup sugar 1 cup cabbage, shredded 1 cup celery, diced 3 tbsp. pimento, chopped 3 tbsp. green pepper, chopped Dissolve unflavored gelatin in cold water. Add the boiling water, vinegar, lemon juice, tomato juice and Stevia. Cool until mixture begins to thicken. Fold-in the chopped vegetables. Pour into ½ cup...
Lemon Ginger Asparagus
8 oz. asparagus ½ cup water ½ tbsp. fresh ginger root, minced 3 garlic cloves, minced Lemon zest Black pepper Preheat pan over medium heat. Snap off woody ends of asparagus spears and discard. Cut spears into 2 or 3 pieces. Add garlic and ginger to the pan and sauté for 2 to 3 minutes. Add asparagus and water. Bring to a boil for 5 minutes. Remove asparagus and top with lemon zest and pepper.
Beef & Kale Stir-Fry
(4 Protein Servings) 1 lb. flank steak, sliced ½ onion, grated 3 garlic cloves, chopped ¼ tsp. crushed red pepper 7 cups kale, stemmed and quartered ¼ tsp. Stevia 2 tbsp. oyster sauce 1 tbsp. soy sauce 1-8 oz. canned water chestnuts, sliced Toss beef with ¼ tsp. salt. Brown beef; add onion, garlic and red pepper. Cook 30 seconds; reserve. Reduce heat, add kale, Stevia, and ¼ salt; wilt. Add 1-cup water; simmer 5 minutes. Stir in ¼ cup...
French Onion Soup
1 Vidalia onion 1 cup beef broth 1 tsp. garlic powder 1 tsp. onion salt 1 tsp. pepper 2 pieces of Melba toast Slice onion with an apple slicer to make wedges and to open up the onion. Season the onion and place it on top of a foil sheet. Add ¼ cup beef broth, and wrap it up tightly. Place on a baking sheet and bake for 1 hour at 350°. Make sure the onion is not too soft;...
Roasted Pork Tenderloin with Apple
2 (1-1.5 lbs.) pork tenderloin 1 ½ tsp. Dijon mustard 1 tbsp. fresh thyme leaves, chopped ¼ tsp. ground black pepper 2 apples, cored and sliced 2 onions, sliced 1 cup chicken stock Heat oven to 425°. Trim each tenderloin of the silver skin. Pat pork dry with paper towels. Then, using your hands, sprinkle 1 ½ tsps. of salt, and rub until both tenderloins are evenly coated. Spray a heavy-bottomed, oven-safe skillet with cooking spray and heat over medium...
Lemon Zest Crab Cakes
4 oz. crab 1 garlic clove, minced 1 tbsp. onion powder ½ tsp. lemon zest ¼ tsp. salt ¼ tsp. pepper 1 tsp. dry mustard 2 lemon wedges 1 tbsp. parsley 1 tsp. lemon zest Mix everything together and make 2 small patties. Place in a baking dish and bake for 15 minutes. Place on serving dish.
Chicken Broth Base
6 - 4 oz. pieces of chicken 9 cups water 1 tsp. garlic powder 1 tsp. onion salt 1 tsp. celery salt 1 tsp. poultry seasoning 1 tsp. pepper 1 tbsp. sea salt Combine ingredients in soup pot and cook until chicken is done, about 35 minutes. Take chicken out and save for recipes. Freeze some in ice cube trays for sautéing vegetables.
Greens or Asparagus
(2 Vegetable Servings) 2 tbsp. chicken bouillon base 2 cups beet greens or asparagus, chopped Dash onion salt Heat bouillon base on medium just prior to boiling. Reduce heat. Add vegetables and sauté a few minutes until tender. Sprinkle lightly with onion salt.
Spicy Cajun Scallops
4 oz. scallops or shrimp 1 lemon ½ tsp. dry mustard 1 tsp. pepper flakes 2 garlic cloves, minced ¼ tsp. salt ¼ tsp. pepper ¼ tsp. ground cayenne pepper ½ cup water Mix together lemon juice, dry mustard, cayenne, garlic, salt, pepper and scallops or shrimp. Fill a non-stick frying pan with water and place scallops or shrimp in pan. Simmer by covering with lid for 10 minutes.
4 oz. white fish 1 tbsp. onion, minced 2 tbsp. lemon juice Lemon and orange zest to taste Lemon and orange slices Parsley, chopped Salt and pepper to taste Stevia to taste Mix lemon juice with zest and a little Stevia. Baste fish with mixture and top with salt, pepper and lemon and orange slices. Wrap in aluminum foil and place on the barbeque or in oven at 350°. Cook fish for 5 to 10 minutes or until fish is...
Spicy Red Sauce with Shrimp and Scallops
(4 Protein Servings) 6 garlic cloves, crushed 3 cups whole tomatoes with liquid, peeled and chopped 1 ½ tsp. salt 1 tsp. crushed red pepper flakes 8 oz. small shrimp, peeled and deveined 8 oz. bay scallops 1 tbsp. fresh parsley, chopped Sauté garlic over medium heat in non-stick skillet. When the garlic starts to sizzle, pour in the tomatoes. Season with salt and red pepper. Bring to a boil. Lower the heat, and simmer for 30 minutes, stir occasionally....
Citrus Tomato Salsa
1 lg. tomato, chopped 1 tbsp. fresh lemon juice 1/8 tsp. celery salt 1/8 tsp. chili powder Stevia to taste 1 tsp. fresh cilantro 1/8 cup dressing (see recipe) Combine and refrigerate.
½ tsp. paprika 1/8 tsp. salt ¼ tsp. cayenne pepper ¼ tsp. ground cumin ¼ tsp. dried thyme 1/8 tsp. ground white pepper 1/8 tsp. onion powder 8 oz. boneless chicken breast halves Preheat oven to 350°. Heat a cast iron skillet over high heat for 5 minutes until it is hot. Mix together the paprika, salt, cayenne, cumin, thyme, white pepper and onion powder. Coat the chicken evenly with the spice mixture. Place the chicken in the hot pan...
Bhindi (Okra) Bhajee
8 oz. Bhindi (okra) 4 ripe tomatoes ½ med. onion, very finely chopped ½ tsp. cumin seeds 3-4 garlic cloves, finely chopped Fresh red chili(s) (quantity up to you) – deseeded/veined, chopped ½ tsp. turmeric ½ tsp. garam masala Salt to taste. Wash, the top and tail of the bhindi. Cut the tomatoes in half, down through the stalk area and place, skin uppermost, under a hot grill until the skin begins to blacken. Remove from the grill, let cool...