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Chili - Makes 2 servings

  • Ingredients
  • 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
  • Directions
  • puree 1/2 of tomatoes
  • saute meat and onions until done
  • add all tomatoes
  • add chili powder
  • add water
  • simmer at least 15 minutes

Meatballs

  • Ingredients
  • 2 lbs extra lean ground beef (organic/grass fed is best)
  • 1 egg
  • 1 sm onion, diced
  • 1 pkg onion soup mix (or favorite seasoning)
  • 2-3 T ground sage
  • ╝ c finely crushed bread crumbs
  • Directions
  • 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
  • Serve with fat and sugar free spaghetti sauce.

Mock Hambergers

  • Ingredients
  • 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
  • Directions
  • Cook/scramble 3.5 oz ground beef, then rinse well go get rid of all the fat.
  • Mix remaining ingredients.
  • Serve
  • Serve on bread.

Cabbage Soup

  • Ingredients
  • 100 grams organic or lean ground beef
  • handful organic cabbage-chopped into chunks
  • onions
  • celery
  • garlic
  • Tomato sauce or fresh tomato
  • Directions
  • 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).

Garlic Ginger Beef

  • Ingredients
  • 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
  • Directions
  • 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

  • Ingredients
  • 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
  • Parsely for garnish
  • Directions
  • Season veal with salt and pepper.
  • In a non-stick pan, add veal and cook until tender, about 30 seconds per side. Transfer veal to platter and keep warm.
  • Add half the broth to deglaze pan. Add garlic to skillet and sautÚ 30 seconds. Boil until broth is reduced to glaze, about 2 minutes.
  • 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 parsely.
  • Serve
  • Serve with wilted cabbage, wilted beet greens or sauteed fennel bulbs. Or really with any of the allowed veggies.

Flank Steak

  • Ingredients
  • 3.5 oz Flank Steak
  • Spinach
  • garlic
  • parsley
  • chicken broth
  • nutmeg
  • salt and pepper
  • Directions
  • Preheat oven to 350. Pound flank steak until 1/4-1/2" thick. Salt and pepper both sides.
  • In a food processor, puree spinach garlic and parsley with enough chicken broth to create a paste.
  • Spread paste on one side of the Flank Steak. sprinkle nutmeg sparingly.
  • 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.
  • 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.

Filet- tenderloin with braised Chard

  • Ingredients
  • Filet
  • steak seasoning
  • chard
  • chicken stock
  • balsamic vinegar
  • green onions
  • garlic
  • cilantro
  • Directions
  • Heat cast iron skillet on medium. Rub steak season on both sides of meat. Sear steak to preferred doneness. Remove to plate.
  • Add 2 tbsp of chicken stock to deglaze pan. Add chard and cook until almost wilted. Add garlic, green onion and cilantro.
  • 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.

Beef with Spicy Parsley Tomato Sauce

  • Ingredients
  • 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
  • Directions
  • 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
  • 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.

Cinnamon Curry Chicken Soup

  • Ingredients
  • 100g chicken - cubed
  • diced onion (allowed amount)
  • 2 c broth
  • 3 cloves minced garlic
  • 1/2 t curry powder
  • 1/4 t cinnamon
  • 1/4 t pumpkin pie spice
  • salt/black pepper to taste
  • Directions
  • In saucepan, combine all ingredients.
  • Bring to a boil.
  • Reduce heat, cover, and simmer 45 mins.
  • Tip
  • The chicken can go straight from the freezer to the saucepan or crockpot on this one. If frozen, I place the breast in whole, and then when the soup is finished, I cube or shred the chicken. Very flavorful!

Lemon Chicken Soup

  • Ingredients
  • 100g cooked chicken breast (diced or shredded)
  • chopped spinach (allowed amount)
  • 2-3 c broth
  • Juice of 1 lemon
  • 1 t thyme
  • sea salt to taste
  • ground white pepper to taste
  • Directions
  • Preheat saucepan over MED heat.
  • Combine all ingredients
  • Bring to a boil, then simmer 20 mins.
  • Serve.
  • Tip
  • This is an easy way to use up that boiled chicken you used to make your broth. You can even make this in the crockpot using uncooked or frozen chicken cut into cubes
  • Serve.

Orange Ginger Chicken

  • Ingredients
  • 100g chicken - cut into chunks
  • black pepper
  • orange - cut in 1/4s
  • 2-3 cloves minced garlic
  • 1 T fresh ginger root (about 1/2"-1" long piece, peeled & minced)
  • 1/2 t basil
  • juice of half lemon
  • Directions
  • Preheat pan over MED heat.
  • Sprinkle chicken with pepper.
  • Add chicken to pan and stir fry until brown on all sides, about 5-10 mins.
  • Add garlic and cook for 1 min.
  • Squeeze juice of orange quarters over chicken.
  • Peel & separate orange into sections. Add orange sections, ginger, lemon juice, and basil. Stir well.
  • Cover and simmer for about 20-30 mins.
  • Tip
  • This is an easy way to use up that boiled chicken you used to make your broth. You can even make this in the crockpot using uncooked or frozen chicken cut into cubes.

Kung Pao Chicken

  • Ingredients
  • 100g chicken - cut into chunks
  • chopped onion (allowed amount)
  • 1-2 t sambal oelek
  • red pepper flakes (optional)
  • Marinade
  • 1 part liquid aminos
  • 1 part rice vinegar
  • Seasoning
  • Mash together in small bowl:
  • 3 cloves minced garlic
  • 1-2 t fresh minced ginger root
  • Sauce
  • Stir together in small bowl:
  • 1/2 c broth
  • 1-2 t liquid aminos
  • 1 t rice vinegar
  • Directions
  • In small dish, combine marinade & chicken.
  • Refrigerate 30 mins - 1 hour.
  • Preheat non-stick pan over MED-HI heat.
  • Cook chicken 5-7 mins, browning on all sides.
  • Add sambal oelek. Cook 1-3 additional mins.
  • Remove chicken from pan and set aside.
  • Add onion to pan and cook until tender.
  • Stir seasoning mixture in with onions. Cook 1-3 mins.
  • Add sauce mixture to pan. Cook 1-3 mins.
  • Re-add chicken to pan. Stir. Cook 1-3 mins.
  • Top with a few dashes of red pepper flakes (optional).
  • Serve.
  • Tip
  • This dish is also delicious with shrimp.

Lemon Mustard Broiled Chicken

  • Ingredients
  • 100g chicken
  • juice of 1/2 lemon
  • 1 T spicy mustard
  • 1/2 t black pepper
  • 1/2 t oregano
  • 1/4 t cayenne pepper
  • Directions
  • Preheat broiler.
  • Broil 1 side of chicken 5-10 mins until slightly browned.
  • In small bowl, add the rest of the ingredients and mix well.
  • Spoon mixture onto chicken. Flip over and coat other side.
  • Broil uncooked side 5-10 mins or until no longer pink.
  • Note
  • This chicken stays really moist and juicy and full of flavor. Enjoy!

Spicy White Chili

  • Ingredients
  • 100g cooked chicken breast, shredded
  • 1-4 c broth (depending on how soupy you want it)
  • 4 cloves minced garlic
  • 1/2 t cumin
  • 1/4 t oregano
  • 1/4 t red pepper flakes
  • 1/8 t ground cloves
  • tabasco or hot sauce to taste
  • Directions
  • Preheat pot over MED-HI heat.
  • Add all ingredients except for tabasco/hot sauce.
  • Bring to a boil then reduce heat to simmer, cover, & cook 30 mins.
  • Add tabasco or hot sauce right before serving.
  • Tip
  • This is also great fixed in a small crockpot. Toss everything in and put it on while you're out and come back to great tasting dinner! If using the crockpot, you can use cut up uncooked chicken (even frozen!). Feel free to add your allowed vegetable to this as well - I usually add chopped onion.

Baked Cajun Chicken

  • Ingredients
  • 100g chicken
  • 1/2 T milk
  • 1/2 t cajun seasoning
  • Directions
  • Preheat oven to 350
  • In small dish, coat both sides of chicken with milk.
  • Place chicken in glass baking dish.
  • Sprinkle top with cajun seasoning.
  • Bake uncovered 20-30 mins until chicken is no longer pink.
  • Tip
  • If you would like it even more spicy, add a bit of Tabasco or Frank's Red Hot before serving. This includes 1/2 of your milk portion for the day.

Mock Shake 'n Bake

  • Ingredients
  • 1/2 c minced dehydrated onions
  • 1/4 t coriander
  • 1/4 t thyme
  • 1/4 t red pepper flakes
  • 1/8 t oregano
  • 1/8 t paprika
  • 1/8 t black pepper
  • 1/8 t salt
  • Directions
  • Place all ingredients in food processor or coffee grinder.
  • Grind to a powder.
  • Store in air-tight container.
  • Tip
  • Use this as coating on your meat before you cook it. Dampen meat, then coat. This is great on chicken, fish, shrimp, even steakburgers. This yields several portions.

Breaded Chicken Cutlets

  • Ingredients
  • 100g chicken
  • 1 grissini (ground into powder)
  • 1/2 c homemade chicken broth
  • 1/4 t garlic powder
  • 1/4 t paprika
  • 1/4 t poultry seasoning (optional)
  • 1/4 t cayenne (use less if you want them less spicy)
  • salt/pepper to taste
  • Directions
  • Preheat pan over MED heat.
  • In small dish, combine grissini powder, garlic powder, paprika, poultry seasoning, cayenne, and salt/pepper. (You could also use ziplock bag.)
  • Add chicken to seasonings and fully coat.
  • Add half of broth and chicken to pan.
  • Cook for approx. 3-4 mins each side depending on thickness of chicken. Keep adding more broth as it cooks off.
  • Serve immediately.

Fried Chicken Tenders

  • Ingredients
  • 100g chicken
  • 1 T milk
  • 1 grissini
  • Seasonings (salt, pepper, paprika, ground red pepper, garlic powder)
  • 1/8 t oregano
  • 1/8 t paprika
  • 1/8 t black pepper
  • 1/8 t salt
  • Directions
  • Preheat oven to 350.
  • Slice chicken breast into 3 tenders.
  • In small bowl, mix milk and any seasonings you prefer.
  • Grind grissini in food processor until it is a powder. (I use my coffee grinder.)
  • Put grissini powder in a separate small bowl.
  • Add chicken to milk mixture and toss to coat well.
  • Then one at a time, place chicken in grissini powder and coat both sides of chicken.
  • Place chicken in glass baking dish and bake 30-40 mins, turning over halfway through.
  • In last 5 mins, turn on broiler and broil 2-3 mins each side.
  • Serve immediately.
  • Note
  • Remember that this recipe includes both your meat and grissini portion. As well as your daily allowance of milk. Chicken "Gravy"

Chicken "Gravy"

  • Ingredients
  • 1/2 c homemade broth
  • 1 grissini
  • Directions
  • Add 1/4 c broth to small saucepan and bring to boil.
  • While broth is heating, grind grissini in food processor until it is a powder. (I use my coffee grinder.)
  • Add the powdered grissini to the pan, whisking constantly until dissolved.
  • Still whisking, add remaining 1/4 c broth.
  • Reduce heat to MED and whisk for 3-4 mins, until thickened.
  • I usually add some salt, pepper, thyme, sage, or poultry seasoning, etc for more flavor. Feel free to add any spices you like.
  • Tip
  • I pour this over my boiled chicken that I use to make my broth. This gives it a lot more flavor as boiled chicken is usually pretty bland.

Mexican Chicken Soup

  • Ingredients
  • 100g cooked chicken, shredded into bite-sized pieces
  • 3-4 cloves minced garlic
  • 1 t cumin
  • 1/2 t onion powder
  • 1/2 t chili powder
  • 1/2 t cayenne (use less if you don't want it as spicy)
  • diced tomato
  • 2-3 c homemade chicken broth
  • 1/4 c fresh chopped cilantro (optional)
  • Directions
  • Preheat pot over medium-high heat.
  • Add garlic, and cook for 3-5 minutes. (Heat until you see little bubbles around the garlic.)
  • Use a bit of your broth to keep garlic from sticking to the pot, if necessary.
  • Add tomatoes, chicken broth, and onion powder, cumin, chili powder, cayenne.
  • Bring to a boil.
  • Reduce heat to a simmer, and add chicken.
  • Simmer for 20 minutes.
  • Stir in cilantro, and simmer for 5 minutes more.
  • Note
  • For easy chopping of cilantro and other herbs, use kitchen shears. When using a knife sometimes the leaves of the herbs are difficult to chop. The kitchen shears make this a simple task.

Easy Homemade Broth

  • Ingredients
  • 100g chicken (you can add more chicken - you just need to track your portions)
  • parsley
  • onion powder
  • garlic
  • thyme
  • rosemary
  • oregano
  • basil
  • bay leaf
  • salt
  • black pepper
  • Directions
  • Fill saucepan 3/4 full with water.
  • Bring to boil.
  • Add chicken and seasonings.
  • Boil for 20 mins.
  • Remove boiled chicken & serve or refrigerate and save for later.
  • Strain out bay leaf & seasonings.
  • Let broth cool to room temperature.
  • Skim fat off surface (if any).
  • Refrigerate broth.
  • Once cold, skim the rest of the fat from the top (if any).
  • Store in refrigerator or freeze for later use.
  • Tips
  • You can add on-protocol veggies such as 3-4 stalks celery (I usually add the trimmings that I don't eat) and 1 onion for more flavor - just be sure to strain them at the end. You can also choose to omit the chicken altogether and just use the celery and onion with the seasonings for a simple veggie broth. OR add your steak trimmings that you've inevitably had to trim from your steaks and add to the broth for a beef broth.
  • I usually freeze the broth in ice cube trays after cooling and skimming all fat. Then after they freeze, I place the cubes of broth in a freezer bag. This makes for easy use when 'frying' up shrimp, chicken, etc. Just toss a broth cube into a pan and let it melt then add your meat, etc. It adds flavor and keeps food from sticking.

Steak (or Chicken) Pizzaiola

  • Ingredients
  • 100g steak (or chicken)
  • tomato (diced)
  • 2-3 cloves minced garlic
  • 1 t oregano
  • 1 t basil
  • 1/4 t chili powder
  • black pepper
  • basil
  • bay leaf
  • salt
  • black pepper
  • Directions
  • Preheat oven to 350
  • Place 1/2 of the diced tomato in casserole dish.
  • Add meat on top of tomato and top with minced garlic.
  • In small bowl, toss the rest of tomato with the oregano, basil, chili powder, and black pepper. Place on top of steak.
  • Cover tightly with aluminum foil or with lid.
  • Bake 45-60 mins
  • Tip
  • If using chicken, sear each side for a minute or two in a frying pan with a dash of salt/pepper (until just browned). Then follow with same steps as above.

Garlic Chicken

  • Ingredients
  • 100g chicken (400g chicken - 4 servings)
  • diced onion
  • 3-5 cloves garlic - unpeeled & left whole
  • juice of half lemon
  • black pepper to taste
  • 1/4 t chili powder
  • black pepper
  • Directions
  • Preheat oven to 350.
  • Heat non-stick saucepan over MED.
  • Add the onion. Stir constantly until tender. 5-10 mins.
  • Transfer onions to glass baking dish.
  • Place chicken atop onions.
  • Place garlic around and on the chicken.
  • Squeeze on lemon juice & sprinkle with pepper.
  • Cover tightly either with lid or aluminum foil.
  • Cook for 30-45 mins or until chicken is no longer pink.
  • Note
  • You don't have to eat the onions as your veggie (it's primarily for flavor). Just eat the chicken and add veggie of your choice.

Blackened Chicken Salad

  • Ingredients
  • 100g chicken tenders
  • 1 t paprika
  • 1/2 t onion powder
  • 1/2 t garlic powder
  • 1/4 t oregano
  • 1/4 t thyme
  • 1/4 t white pepper
  • 1/4 t black pepper
  • 1/4 t ground red pepper
  • spinach or salad greens (as allowed)
  • Directions
  • Combine all spices and rub on chicken.
  • Grill until no longer pink.
  • Serve over spinach or salad greens.

Boneless Hot Wings

  • Ingredients
  • 100g chicken breast tenders
  • 1/4 c vinegar
  • 1/4 c water
  • 1-2 T cayenne pepper
  • 1-2 T chili powder (adjust as needed)
  • Directions
  • In small bowl, mix vinegar, water, and cayenne pepper.
  • Add chicken to marinade and refrigerate for 1-2 hrs.
  • Preheat oven to 350.
  • Add chili powder to a small dish and dip chicken in chili powder.
  • Place on rack in baking pan.
  • Bake 15-20 mins turning halfway through.
  • Serve immediately with some homemade buffalo sauce or Frank's Original Red Hot Sauce.

Curry Shrimp

  • Ingredients
  • 100g shrimp
  • onion - chopped (allowed amount)
  • 1 t garlic paste (3-4 cloves minced)
  • 1/8 c water
  • 1/2 t curry powder
  • 1/4 t cumin
  • salt/black pepper (to taste)
  • Directions
  • Preheat pan over MED heat.
  • Add onion and garlic. Cook until translucent. 5-10 mins.
  • Add shrimp, seasonings, and water. Mix & stir fry until cooked through.
  • Serve.

Shrimp Stuffed Tomato

  • Ingredients
  • 100g cooked shrimp
  • tomato(es) - allowed amount
  • juice of half lemon
  • 1 T parsley (and any additional seasonings you like)
  • salt/pepper to taste
  • tabasco (optional)
  • Directions
  • Place cooked shrimp in food processor. Pulse a few times to chop up shrimp. Or, simply chop with sharp knife.
  • In small bowl, combine chopped shrimp, parsley, lemon juice, salt/pepper.
  • Cover and refrigerate 30 mins-1 hr.
  • When ready to serve, cut off top of tomato. Scoop out inside of tomato.
  • Chop & combine inside of tomato with shrimp mix. (You may discard seeds if you like.)
  • Fill tomato with shrimp mix.
  • Top with a couple dashes of tabasco (optional) and serve.
  • Tip
  • This is great using baked fish as well.

Kung Pao Chicken (or Shrimp)

  • Ingredients
  • chopped onion (allowed amount)
  • 1-2 t sambal oelek
  • red pepper flakes (optional)
  • Marinade
  • 1 part liquid aminos
  • 1 part rice vinegar
  • Seasoning
  • Mash together in small bowl:
  • 3 cloves minced garlic
  • 1-2 t fresh minced ginger root
  • Sauce
  • Stir together in small bowl:
  • 1/2 c broth
  • 1-2 t liquid aminos
  • 1 t rice vinegar
  • Directions
  • In small dish, combine marinade & chicken.
  • Refrigerate 30 mins - 1 hour.
  • Preheat non-stick pan over MED-HI heat.
  • Cook chicken 5-7 mins, browning on all sides.
  • Add sambal oelek. Cook 1-3 additional mins.
  • Remove chicken from pan and set aside.
  • Add onion to pan and cook until tender.
  • Stir seasoning mixture in with onions. Cook 1-3 mins.
  • Add sauce mixture to pan. Cook 1-3 mins.
  • Re-add chicken to pan. Stir. Cook 1-3 mins.
  • Top with a few dashes of red pepper flakes (optional).
  • Serve.

Cioppino

  • Ingredients
  • 100g fish or seafood of choice
  • 1 chopped tomato
  • 2 c broth
  • 2-3 cloves minced garlic
  • 1 bay leaf
  • 1 t dehydrated minced oni
  • 1 t parsley
  • 1/4 t oregano
  • 1/4 t basil
  • 1/8 t rosemary
  • 1/8 t fennel seeds
  • salt/pepper to taste
  • tabasco
  • Directions
  • Combine minced onion, parsley, oregano, basil, rosemary, and fennel seeds in food processor or grinder. Grind.
  • Add seasonings and all other ingredients except for seafood & tabasco in saucepan.
  • Bring to a boil. Reduce heat, cover, and simmer for 30 mins.
  • Add fish and return to boil.
  • Reduce heat, cover, and simmer 5-15 mins.
  • Remove bay leaf.
  • Top with a few dashes of tabasco just before serving.
  • Note
  • For the tomato on this dish, I will sometimes chop up a few slices of tomato and then add 2 T of sugar free natural tomato sauce for a slightly more tomatoey taste.

Shrimp Hot & Sour Soup

  • Ingredients
  • 100g shrimp
  • bok choy or asparagus
  • 2 c broth
  • 2 T rice vinegar
  • 1 T Bragg Liquid Aminos
  • 1 t zsweet
  • 1 t sambal oelek
  • 1/2 t white pepper
  • 1/4 t ginger
  • crushed red pepper
  • Directions
  • In saucepan, combine broth, vinegar, Bragg Liquid Aminos, zsweet, ginger, sambal oelek and white pepper.
  • Bring to boil.
  • Reduce heat, cover, and simmer for 2-3 mins.
  • Add shrimp. Return to boil.
  • Add vegetable, cover, and simmer for 2-3 mins.
  • Sprinkle with crushed red pepper and serve.

Now That's Garlic! Shrimp

  • Ingredients
  • 100g shrimp (peeled & deveined)
  • 4-6 cloves minced garlic or 1-2 t garlic paste
  • 1/2 c broth
  • 1/2 t parsley
  • 1/8 t dried thyme
  • 1/8 t crushed red pepper
  • 1 bay leaf
  • Directions
  • Heat nonstick pan over MED-HI heat.
  • Mix 1 T of the broth with red pepper, minced garlic, and bay leaf. Add to pan.
  • Cook less than a minute. Be sure not to burn the garlic.
  • Add shrimp. Cook 3 minutes.
  • Remove shrimp from pan.
  • Add the remainder of the 1/2 c broth, parsley, & thyme. Bring to a boil. Cook for 1-2 mins until reduced by half.
  • Return shrimp to pan & toss to coat.
  • Discard bay leaf & serve.

Mock Shake 'n Bake

  • Ingredients
  • 1/2 c minced dehydrated onions
  • 1/4 t coriander
  • 1/4 t thyme
  • 1/4 t red pepper flakes
  • 1/8 t oregano
  • 1/8 t paprika
  • 1/8 t black pepper
  • 1/8 t salt
  • Directions
  • Place all ingredients in food processor or coffee grinder.
  • Grind to a powder.
  • Store in air-tight container.
  • Tip
  • Use this as coating on your meat before you cook it. Dampen meat, then coat. This is great on chicken, fish, shrimp, even steakburgers.
  • This yields several portions.

Shrimp Fried "Rice"

  • Ingredients
  • 100g shrimp
  • 200g cabbage
  • 4 T homemade broth
  • 1/2 t onion powder
  • 1/2 t garlic powder (or use fresh minced, if available)
  • 1 1/2 t Bragg Liquid Aminos
  • black pepper (to taste)
  • red pepper flakes (optional)
  • Directions
  • Preheat pan over MED-HI heat.
  • Finely shred cabbage in food processor.
  • Add cabbage, 2 T broth, and 1/2 t Bragg Liquid Aminos to pan.
  • Stir fry for 2-3 minutes just until slightly tender.
  • Remove cabbage and place on serving dish. Sprinkle with fresh black pepper.
  • Turn heat down to MED.
  • Add shrimp, 2 T broth, onion powder, garlic, and 1 t Bragg Liquid Aminos.
  • Stir fry shrimp until they curl up & turn pink.
  • Sprinkle with red pepper flakes. (optional)
  • Serve immediately over cabbage
  • Tip
  • You can alter the amount of broth and Bragg Liquid Aminos to your personal taste. You can also use water instead of broth. It's used mainly to keep the food from completely sticking while stir-frying. You may find you can do without the water/broth totally.
  • Don't expect the cabbage to taste like rice. But it has a great crunch and tenderness all at the same time, and goes really great with the shrimp. Really filling and tasty. Enjoy!

Boiled Shrimp

  • Ingredients
  • 100g shrimp
  • 2-3 c water (enough to cover shrimp in pan)
  • 1/4 c apple cider vinegar
  • 2 T seafood seasoning
  • Directions
  • Add water, apple cider vinegar, seafood seasoning and shrimp to saucepan over MED-HI heat.
  • Let water come to slow boil. When shrimp start floating, remove from heat & drain.
  • Immediately place shrimp in ice water for 1 minute.
  • Drain & serve immediately or chill in refrigerator.

Shrimp & Asparagus Stir Fry

  • Ingredients
  • 100g shrimp (shelled & deveined)
  • 1-2 cloves minced garlic
  • asparagus (allowed amt)
  • 1 T fresh ginger
  • Directions
  • Add shrimp, garlic, and ginger into pre-heated pan.
  • Stir fry for 3-5 mins. (If needed, add small amount of water.)
  • While that cooks, snap ends off of asparagus. Cut asparagus into 2" pieces.
  • Remove shrimp from pan and add asparagus. Drizzle with a bit of Bragg Liquid Aminos.
  • Stir fry for 2-3 mins.
  • Re-add shrimp to pan and heat for 1 minute to heat through.
  • Serve.

Seafood Seasoning

  • Ingredients
  • 1 T ground bay leaves
  • 2 1/2 t celery seed
  • 1 1/2 t dry mustard
  • 1 1/2 t black pepper
  • 3/4 t ground nutmeg
  • 1/2 t ground cloves
  • 1/2 t ground ginger
  • 1/2 t paprika
  • 1/2 t red pepper
  • 1/4 t ground cardamom
  • 1/4 t ground mace
  • Directions
  • Mix all ingredients & store in an airtight container.

Lemon Shrimp & Spinach

  • Ingredients
  • 100g shrimp (peeled & deveined)
  • 200g spinach (or amount allowed)
  • 3T water
  • juice of 1 lemon (or 1/2 lemon if you like things less lemony)
  • 4-5 cloves minced garlic
  • salt
  • black pepper
  • Directions
  • Preheat non-stick skillet over MED heat.
  • Add 3T water, garlic, and shrimp.
  • Cook 5 mins or until shrimp just turns pink. (Add water as necessary)
  • Squeeze in juice of 1 lemon.
  • Add spinach.
  • Toss in salt & pepper.
  • Cook uncovered until spinach wilts.
  • Serve.

Cajun Shrimp Kebabs

  • Ingredients
  • 100g shrimp
  • half lemon
  • fresh chopped parsley (to "chop" parsley, I simply use kitchen shears)
  • Directions
  • Place shrimp in bowl & add 1T of Cajun Seasoning and toss to coat.
  • Put shrimp on skewers (if using wood skewers, remember to soak in water for at least 20 mins prior to use). You can also make kebabs with onion or tomato or any other veggie allowed on protocol.
  • Squeeze on lemon juice.
  • Grill or broil until cooked through.
  • Sprinkle with chopped parsley.
  • Serve.

Roasted Fennel

  • Ingredients
  • Fennel bulb, sliced
  • balsamic vinegar
  • chicken broth
  • Directions
  • Preheat oven to 350.
  • Toss fennel slices with broth and balsamic vinegar.
  • Roast in oven for 40 minutes, tossing occasionally to get all sides evenly roasted.

Seared Red Chard

  • Ingredients
  • 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
  • Directions
  • 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 alloted amount of greens hot. Save rest for another day. Microwave to warm before serving.
  • Tip
  • 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.
Beef Entrees

Vegetable Entrees

Savory Chicken Soup

  • Ingredients
  • 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
  • Directions
  • 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

  • Ingredients
  • tomato, allowed amount
  • broth
  • roasted garlic
  • salt and pepper
  • 1 tbsp fat free milk, optional
  • Directions
  • Either broil the alloted tomatoes for 5-10 minuted until the skin blackens or use Muir Glen fire roasted tomatoes. Put tomatoes into a saucepot with enough broth to cover.
  • When the tomatoes and broth boil, add the roasted garlic. With an immersion blender or regular blender, pureee the mixture. Add salt and pepper to taste.
  • Once off heat, add optional milk.
  • Tip
  • 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 lost of different dishes.

French Onion Soup

  • Ingredients
  • Whole onion, thinly sliced
  • broth
  • roasted garlic
  • 100g beef, thinly sliced
  • 1/2 grissini
  • salt and pepper
  • Directions
  • 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.
  • 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

  • Ingredients
  • 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
  • Directions
  • 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.
  • 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.
  • This can be served with a small helping of gremolata. Gremolata can be made with chopped parsley, lemon rind and minced garlic.

Sparkling Apple Pie

  • Ingredients
  • One apple
  • cinnamon
  • stevia
  • teensy bit nutmeg
  • mineral water or seltzer
  • Directions
  • Put in blender and voila, apple pie in sparkling delight!

Orange Julius

  • Ingredients
  • 140 grams orange (85 calories about 1/2 an orange)
  • 4 drops of Vanilla Stevia
  • a bunch of ice
  • some seltzer
  • Directions
  • I use the Bullet Blender, so the most it makes is one serving (I love it by the way!!) After blending it up, I added more ice and seltzer so it would be nice and full and it was. Try doing this with your grapefruit, too.

Mustard Steak Sauce

  • Ingredients
  • 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
  • Directions
  • Pour 1/4 cup of beef broth and both mustards in a bowl. Mix until smooth. Pour into sautÚ 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

  • Ingredients
  • 1 English cucumber
  • cilantro to taste
  • 1/2 teaspoon dry mustard
  • 1/2 teaspoon cummin
  • juice of one lemon
  • 2-4 tablespoons apple cider vinegar
  • 1 packet stevia
  • Directions
  • put in blender and puree enjoy on veggies or salads

Cucumber Salsa

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

Orange Ginger Dressing

  • Ingredients
  • 1/2 -1 cup white wine or champagne vinegar
  • 2 tblsps minced or grated ginger
  • 1 tbsp garlic
  • juice of one orange
  • Directions
  • Put al 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

  • Ingredients
  • Puree 2-3 large strawberries
  • 1/2 cup white balsamic vinegar (or any other white vinegar- like white wine or champagne)
  • 1/2 tablespoon miced garlic
  • 1 packet stevia
  • Directions
  • Put all ingredients together and shake vigorously. I like this dressing on spinach and cucumbers. But it is delicious on anything.

Ketchup no sugar

  • Ingredients
  • 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
  • Directions
  • 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.
  • Note
  • Makes 2 or more servings (1 vegetable)

Balsalmic Vinigarette

  • Ingredients
  • 1/3 cup organic balsalmic 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)
  • Directions
  • combine all together. The recipe makes about half a cup or 4, two tablespoon servings. Each 2 tbsp serving contains 23 calories

Mojo

  • Ingredients
  • 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
  • Directions
  • 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.
  • Note
  • 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 reseve a little of it to put on the meat after cooking.
  • Yield
  • approximately 1 1/4 cups

Pico De Gallo

  • Ingredients
  • 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
  • Directions
  • In a mixing bowl, combine all ingredients together. Toss thoroughly. Let it sit for 15 minutes to and hour to allow the flavors to marry.

Jerk

  • Ingredients
  • 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
  • Directions
  • 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

  • Ingredients
  • 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
  • Directions
  • Combine sauce ingredients in a bowl and whisk well to combine. Reserve, refrigerated.

Spinach Chips (P2) By: drhumbleDetails

  • Ingredients
  • 2 cups Spinach
  • Salt to taste
  • Directions
  • Preheat oven at 350 degrees
  • Place spinach on cookie sheets, the bigger the leaves the better, and sprinkle salt
  • Bake for about 5-10 mins. I would check half way through as 10 was to long. You want them to look "crispy"
  • Eat and enjoy.