1] STRAWBERRY SHAKE
4-5 MED STRAWBERRIES " FROZEN " REMOVE STEMS
1-3 STEVIA SWEETENER
DASH LEMON JUICE [DEPENDS ON TARTNESS DESIRED]
ADD WATER IF NEEDED BLEND
* CAN ADD IN OMNI 4 *
2]* BAKED APPLE
1 APPLE LEAVE WHOLE TAKE CORE OUT PUT INTO SMALL BAKING DISH ADD TOGETHER
1 TBSP LEMON JUICE
1 PKG STREVIA
DASH OF NUTMEG
BAKE IN 325 OVEN UNTILL APPLE IS NICE AND TENDOR APPROX 25
3] TACO SEASON Serve on lettuce leaves or alone
Ingredients:1 tablespoon chili powder
2 teaspoons onion powder
1 teaspoon ground cumin
1 teaspoon garlic powder
1 teaspoon paprika
1 teaspoon ground oregano
A little Cayenne pepper for a kick (I used Crushed red pepper)
Stevia to taste ( I like things sweet)
1 pound lean ground beef
[ MAKE 4 SERVINGS eat only 4
4] Crab Seviche over Micro Green Salad
100g Crab Meat (you can easily use shrimp or lobster)
1 tbsp minced celery
1 tbsp minced fresh onion
Salt and Pepper to taste
Juice of 1 lime (or 1/2 lemon)
1 shake of red pepper flakes
2 tsp apple cider vinegar
1 packet stevia sweetener
Mix all ingredients together well in a bowl and let sit in the
refrigerator for at least 2 hours (the longer the better). Stir or shake up the container occasionally to mix the juices well.
Toss with baby greens (the liquid will provide a dressing) with a side of grissini breadstick.
5]Onion Crusted Veal Cube Steak
100gr lean veal cube steak (you can substitute steak, chicken, or fish with this recipe)
1 tbsp minced dried onion. (1 tbsp= 1/4 of an onion)
Garlic Powder, Sea Salt, Pepper
(you can use whatever spice suits you)
Spice both sides your cube steak (or whichever protein you
decide to use) Sprinkle 1/2 of the onion flakes on one side and press into the meat.
Sprinkle the other 1/2 on the other side and press into the
Cook in a medium hot skillet about 8 minutes, flipping halfway
6] Tilapia Fish Cake 100 grams tilapia
1 tbsp minced celery
1 tbsp minced raw onion
1 tsp lemon juice
1/2 CRUSHED wasa cracker, or gissani bread stick
Garlic salt and pepper to taste
Cook fish, celery and onion in a covered microwave dish for 1-1/2 min to make the fish easier to flake and to soften the onion and celery.
Do not pour out any liquid, you'll need this to help as a binder.
Add lemon juice, crushed wasa and seasoning to taste. Form into a patty and cook in a covered frypan until brown on both sides. About 3 min per side. Drizzle some hot sauce on it if you like it spicey.
7]SHRIMP ON SKEWERS WITH TOMATOES
100 GRAMS OR 3.5 OZ SHRIMP APPROX 7 MED SHRIMP
1 TOMATO CUT INTO WEDGES
SEASON BOTH SHRIMP AND TOMATOES
LAYER SHRIMP , TOMATO , SHRIMP, TOMATO ETC... ONTO SKEWER GRILL OR BROIL UNTILL NICE AND LIGHTLY CRISP serve with 1 GRISSINI BREAD STICK OR MELBA TOAST
SHRIMP / STEAMED SPINACH& GRISSINI BREAD STICK
SHRIMP - 100 GRAMS 3.5 OZ
remove tails and . add into pan with 3/4 cup water , garlic, red
pepper powder, salt and pepper to taste . Boil untill done approx 7min.dump off excess water.
SPINACH- steam fresh spinach lightly [dont overcook]season with garlic , salt & pepper when done dump out excess water , put onto plate squeeze lemon juice over it.
ADD SHRIMP ONTO SPINACH PLATE . SERVE WITH BREAD STICK
BEEF OR CHICKEN FAJITAS
This is a simple recipe. You can use beef or chicken.
And have it either as a lettuce wrap or salad.
100g of beef or chicken sliced super
1/2 medium white onion also sliced
1 tsp fajita seasoning (badia brand is sugar free)
3 tbsp of salsa (most of the salsa in the refrigerated section
of the grocery store has no added sugar) or make your own.
Romaine Lettuce leaves or shredded lettuce.
Saute all ingredients in a pan until meat is cooked and onions are soft.
For wraps, separate the meat and distribute evenly among the romaine leaves (wraps) and top wit salsa.
For the salad, 2-3 c of shredded lettuce on a plate, top with
fajita mixture and salsa! (no dressing needed)
For Phase 3, add peppers to the meat and onion mixture.
and sprinkle monteray jack on top. Add a dollop of Sour Cream. YUMMY!
MEAT RUB This is a spice rub
Emeril's ESSENCE Creole Seasoning (also referred to as Bayou Blast):
2 1/2 tablespoons paprika 2 tablespoons salt 2 tablespoons
1 tablespoon black pepper 1 tablespoon onion powder 1 tablespoon cayenne pepper
1 tablespoon dried oregano 1 tablespoon dried thyme
Combine all ingredients thoroughly. rub over meat let sit 20
min. BAKE, BROIL , GRILL Yield: 2/3 cup
11] Spicy Chicken Chili
1 can diced low sodium tomatoes (undrained) - look for no added sugar or preservatives
1 can diced tomatoes - look for no added sugar or
1/2 onion finely chopped
3-4 stalks celery, finely chopped
2 lb ground cooked & drained chicken (phase 2) or
turkey (phases 3&4)
1/3 cup tex-mex spice - look for no added sugar, carbs, or
Chili powder to taste
1 tsp garlic powder
1 tsp chili flakes
1 small can tomato paste - look for no added sugar or
1 tsp cayenne pepper
Cook in slow-cooker, stirring occasionally on low for 6- 8
Cool, then divide into 8 equal portions (approximately 7 ounces each).
You can then freeze them and take for lunch (to microwave) and eat with your 1 bread stick.
It's quite filling and a nice change from salad.
12] SHRIMP AND STRAWBERRY SALAD
MAKES 2 SERVINGS
2 TABLESPOONS LEMON JUICE
200 GRAMS COOKED SHRIMP
1 HANDFUL STRAWBERRIES -SLICED
1/4 CUP CELERY-SLICED
1/4 CUP GREEN ONIONS -SLICED
1 LEMON CUT INTO WEDGES
IN A LARGE BOWL,MIX THE LEMON JUICE AND SHRIMP. LET SIT 5 MINUTES. ADD STRAWBERRIES, CELERY AND GREEN ONIONS TO BOWL AND MIX GENTLY.
DIVIDE SHRIMP MIXTURE ONTO 2 PLATES AND SQUEEZE LEMON JUICE OVER EACH SALAD .PLACE REMAINING LEMON WEDGES ALONGSIDE SALAD PLATE , SESON WITH SEA SALT AS DESIRED AND ENJOY.
13] BARBEQUE CHICKEN AND FENNEL SALAD
MAKES 2 SERVINGS
1 TEASPOON ONION POWDER
1 TEASPOON PAPRIKA
1 TEASPOON ANCHO CHILI POWDER
3/4 TEASPOON SEA SALT
2 BONELESS ,SKINLESS CHICKEN BREAST 4 OZ
1/2 CUP FENNEL -SLICED THIN AND STEAMED
1/4 CUP CELERY COARSELY CHOPPED
1/4 ONION - SLICED THIN STRIPS
1 TABLESPPON CIDER VINEGAR
ADD STEVIA TO TASTE IF YOU LIKE SWEET BARBEQUE
PREHEAT OVEN TO 350 , IN BOWL , COMBINE ONION POWDER , PAPRIKA, CHILI POWDER, 1/2 TSP SEA SALT AND SPRINKLE MIXTURE OVER CHICKEN. sAUTE CHICKEN
FOR 2 MINUTES UNTILL LIGHTLY BROWNED IN LARGE NONSTICK SKILLET OVER MEDIUM -HIGH HEAT.
PLACE CHICKEN IN OVEN AND BAKE FOR 10 -20 MIN. AT 350.
NOW EITHER SERVE HOT OUT OF OVEN THEN TOSS CHICKEN IN REMAINING
1/4 TSP SEA SALT , FENNEL , CELERY , ONION AND CIDER VINEGAR MIXTURE.
OR CHILL CHICKEN PCS CUT INTO BITE SIZE PIECES TOSS IN MIXTURE.
SERVE WITH WASA CRACKER OR GRISSINI BREAD
APPLE , REMOVE CORE AND SEEDS
PUT INTO SMALL PAN
CUP WATER ,1/8 TSP CINNAMON, 1/8 NUTMEG,
1 TBSP STEVIA, COOK ON LOW/MED UNTILL COMPLETELY SOFT MASH WITH
MASHER OR LEAVE CHUNKY ADD SPLASH OF LEMON
1 HANDFUL STRAWBERRIES , CLEANED AND SLICED INTO SMALL PAN OR MICROWAVE DISH
ADD 1TEASPOON STEVIA
COOK UNTILLSOFT MASH ADD SPLASH OF LEMON
SERVE WITH 1 MELBA TOAST ,OR GRISSINI STICK OR WASA TOAST
LOBSTER 4 OZ IN SHELL
MIX ; LEMON JUICE, PEPPER, GARLIC POWDER, SPLASH VINEGAR, PARSLEY , DILL INTO PASTE . APPLY
ONTO LOBSTER PRIOR TO COOKING . COOK APPROX 4-7 MINUTES THEN ONCE DONE [WHITE AND FIRM] ADD MORE PASTE ,SERVE WITH VEGGIE OF CHOICE
BRAISED BEEF AND CABBAGE SERVES 2
LEAN MINCED BEEF
1/2 CUP ONION SLICED THIN
4 CUPS CABBAGE SLICED THIN
1 GREEN APPLE -PEELED ,CORED,CHOPPED FINE
JUICE FROM 1 WHOLE GRAPEFRUIT
2 TBLS CIDER VINEGAR
1/4 TSP SEA SALT
1/4 TSP DRIED THYME
1/8TSP BLACK PEPPER
1 BAY LEAF
HEAT A LARGE NONSTICK SKILLET OVER MEDIUM HIGH HEAT. ADD THE BEEF AND ONION AND SAUTE 4
MIN. OR UNTILL BROWN. ADD CABBAGE AND REMAINING INGREDIENTS AND BRING TO A BOIL. COVER ,REDUCE HEAT , SIMMER 20 MIN. OR UNTILL CABBAGE IS TENDER, STIRRING OCCASIONALLY. DISCARD BAY LEAF AND
GREEK GARLIC CHICKEN 2 SERVINGS
2 BONELESS, SKINLESS CHICKEN BREAST [100 GRAMS
3 TBLS MINCED GARLIC
1/4 CUP LEMON JUICE
1TBLS DRIED OREGANO
1/4 TSP GROUND PEPPER
1/2 TSP SEA SALT
2 TBLS PARSLEY CHOPPED
1 BULB FENNEL HALVED GRILLED
OVEN 350 PLACE CHICKEN IN SMALL BAKING DISH , IN A SEPARATE BOWL , MIX MINCED GARLIC ,LEMON JUICE, OREGANO, PEPPER , SALT. SPREAD GARLIC MIXTURE EVENLY OVER CHICKEN PCS. BAKE UNTILL COOKED THROUGH APPROX 30 MINUTES . BASTING ONCE.
TRANSFER TO A SERVING PLATTER AND GARNISH WITH PARSLEY AND GRILLED FENNEL
MARINATED SEA BASS MAKES 2 SERVINGS
2 TBLS MINCED CILANTRO
I TSP GINGER POWDER
JUICE FROM 1 GRAPEFRUIT
2 GLOVES GARLIC MINCED
2 STRIPED BASS FILLETS 100 GRAMS EACH
COMBINE THE CILANTRO, GINGER, GRAPEFUIT JUICE, GARLIC IN SIP BAG. ADD SEA BASS SEAL AND
MARINATE FRIDGE 20 MINUTES. HEAT A NONSTICK PAN MED-HIGH, ADD FILLETS OR GRILL , OR BROIL . APPROX 4 MINUTES EACH SIDE. FISH FLAKES EASILY DONE
SERVE WITH STEAMED OR RAW VEGGIE ON LIST.
SEASONED HAMBURGER W/ RADISH CHIPS
LEAN HAMBURGER [100 GRAM]
MIX GARLIC , ONION POWDER, PEPPER, SEA SALT, DASH LEMON JUICE,DASH CIDER VINEGAR MAKE INTO round PATTY GRILL , BROIL, OR COOK IN SKILLET
1/2 POUND RADISHES - SLICE THIN
COARSE SEA SALT
ITALIAN HERB SEASONING
PREHEAT OVEN TO 375 . PLACE RADISHES IN MIRCROWAVE FOR 3-4 MINUTES UNTILL SOFTENED.
COVER A BAKING SHEET WITH PARCHMENT PAPER AND ARRANGE SEASONED RADISHES IN A SINGLE LAYER ON SHEET. PLACE INTO OVEN AND BAKE APPROX 90 MINUTES UNTILL DESIRED CRISPNESS.
20oz Beef (I did not mince)
6 teaspoons garlic
5 Wasa's (better binder than melba toast)
5 oz spinach
10 oz tomato puree
1. Boil whole tomato until skin begins to crack, then remove skin
Cut tomato into chunks and add to blender or food processer and puree.
Cook spinach down until wilted about 5 to 7 minutes on medium heat. Drain
spinach and add to tomato puree.
4. Add nutmeg and Sage to puree, puree
5. Mince onion in food processer or by hand.
wasa's to resemble bread crumbs.
7. Combine beef, wasa crumbs, onions into
8. Pour tomato puree over beef mixture and mix until puree is
9. Portion out 6oz of meat, split into 3 meatballs. (6oz takes into account the 1 to 1 ratio of protien to vegetables)
10.Pre-heat oven to 400 degrees
11. Cook for 30 minutes or until internal tempurture reaches 145 degrees for medium rare.
Makes 6 servings. I'll
post a post cooked picture after. Enjoy!
Jed’s Chicken Chili
• 32 oz. Chicken
Breast – cubed or you can shred later
• 24 oz. Tomato
Puree• 24 oz. of water
• 8 oz. diced
Onion, 4 Garlic cloves
• Garlic powder•
• Chili powder
• Oregano• Salt &
1. Dice 8 oz. of onion, or if you prefer, mince in food
2. Heat large pan over medium, add onion and minced garlic, sauté for 8 minutes or until onions are golden brown.
3. While the onions are
sautéing, dice chicken into 1 inch cubes, or, cut breasts in half if you intend to shred the chicken after cooking.
4. When onions are golden brown, add chicken and 1 tbsp. of the spices used in above list.
5. Cook chicken over medium heat until no visible pink is left (completely done is not needed, as the crockpot will cook the chicken the remaining way after an hour)
6. Turn crockpot (or large stock pot) onto low heat and add tomato puree & water.
(Remember, tomato puree is already cooked down and a dark flavor, the water is used to bring it back to a sauce consistency).
7. Add cooked chicken & onions and ALL juices to the crockpot of tomato sauce.
8. This is where my
tip about spices comes into play, depending upon how you prefer your chili to taste, you need to use anywhere between a dash, to ¼ of a cup of each of the above spices. Remember, tomato puree, even when reconstituted with water to bring it to a sauce level, is very pungent, and will overwhelmingly taste like
tomato, the spices combat that.
9. Cook over low from anywhere from 1 to 9 hours. The longer this goes the better, make a day ahead and I promise you that
it will taste even better than you can imagine.
10. To Serve: Ladle 8oz BY
WEIGHT (all our food is by weight, not volume) into serving dish, if you wish, crumble your bread serving for added substance. You can, especially if you cube it, can pick out 4 oz. of chicken and then add 4oz. of sauce if you want to get the measurement as exact as possible, but it is not necessary.
1 chicken breast
8 cups water
5 t. poultry season
5 t. onion powder
4 garlic cloves
4 t. black pepper
3 t. sea salt
3 T. celery salt
1 cheese cloth
Mix all herbs and place in the cheese cloth wrap string around cloth to secure all herbs and place it in the stock pot with 8 cups of water and the chicken breast and boil for 35 minutes or until chicken
breast is cooked. Place a strainer on top of a bowl with a coffee filter to Strain broth to extract any fat from chicken breast and use the chicken for
other recipes. Keep the cheese cloth to see if you need to continue to add more
flavors to the stock for the additional 4cups of water and bring to a boil for
additional 30 minutes. Set aside and chill. Use the broth for recipes for flavor and for a cup of broth before lunch and
Asian Dressing and/or meat
2 Tablespoons fresh minced
1 Tablespoon minced garlic
1/4 cup water
1/2 cup apple cider vinegar
1/4 cup Bragg's aminos
2 pk stevia
Mix all together, can be used as a meat marinate or salad dressing.
4 to 6 Strawberries
1 T apple cider vinegar
1 T lemon juice
dash of salt
dash of cayenne (optional)
pepper to taste
stevia to taste
Combine all ingredients in food processor. Puree til smooth. Pour over fresh green salad. Garnish with sliced strawberries and black pepper. 1 fruit serving. May use as a marinade or sauce for chicken
Apple Cider Vinegar
1/4 c apple cider 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 blender and mix well. Makes 8 servings
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
Mix well, keep refrigerated. Makes 12
1 cup Tomato sauce (no salt or sugar added)
4 tbsp Apple Cider Vinegar
1 tbsp Bragg's liquid amino
1 tsp Spicy Brown Mustard (no sugar added)
1 tsp Liquid Smoke*
1 tsp Chili powder
1/2 tsp Garlic powder
2 pkgs (2g) stevia
1/8 tsp Salt
Simmer all ingredients at a medium low heat for 15-30 minutes.
3 ounces tomato paste
3 tablespoons apple cider
1 tablespoon lemon juice
¼ teaspoon celery salt
½ teaspoon paprika
¼ teaspoon mustard powder
Pinch of nutmeg and clove
Pinch of black pepper
¼ teaspoon onion powder
¼ teaspoon garlic powder Stevia or 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