HCG FAT LOSS COOKBOOK. For the HCG Dieter

Transcription

1 HCG FAT LOSS COOKBOOK For the HCG Dieter Lose weight, gain health and have fun cooking a variety of delicious foods with the HCG Fat Loss program. We suggest that you stay very strict to the HCG Comprehensive Weight Loss Manual that you received and to complete the Daily Food Journal as well. Also be aware of that some of the recipes are not recommended within the first 2-3 weeks. You will find these items to be recommended toward the end of the Dieting Period and then strongly recommended during the Maintenance Period. The cornerstone of Dr. Simeons HCG Diet philosophy is a two part eating plan in conjunction with vitamin and mineral supplementation. Understanding the two parts is crucial to your success. This cookbook was created specifically for the Dr. Simeons fat loss protocol. It is essential that you start off with the correct portion sizes and then gradually increase serving sizes, thus adding more calories. Really, this cookbook can be used for life. It is fun, easy to use, and broken up into categories that make cooking by recipe quick and easy. Like any diet program -- foods are an integral part of the program. We have listed some other ingredients that help in making the foods you cook delightfully delicious. You can buy these products at most local grocery stores, health food stores, vegetable stands or online. Substitutions are allowed at later stages in the maintenance period, but the substitutions. should not contain sugars, starches or other foods with high carbohydrate or fat counts Calorie calculations were performed for each recipe and are approximate counts. Please note that some of the recipes may make up to 7-8 portions and the calorie count is calculated on a single portion count. So, if you were to eat X number of portions then you will need to calculate (X number of portions * Y Single Calorie Count = Total Calories). So please be aware of how many portions you are consuming at a time. Important: Do not go more than 4 waking hours without eating 1

2 When Doctor Simeons developed his food choice and program he said... "Overeating is the CONSEQUENCE, not the CAUSE of obesity." The hypothalamus is the responsible organ for the beginning of obesity. Obesity displays physical signs (other than overweight) characteristic to the disorder In saying this, remember not to stray from the portions listed is this book. Being overweight is a serious problem today and one that needs to be corrected so as to maintain optimum health. All the listed products and ingredients have been shown to be compatible with Dr. Simeons original HCG weight loss diet. Use No Substitutes with out first consulting with Accurate Diagnostics. 2

3 Additional The only Oil allowed on program: MCT (Medium Chain Triglycerides) are a type of fat that is more easily digested and more rapidly metabolized for energy than other types of fats. MCT's are naturally-occurring in coconut and palm kernel oils. You will see this oil listed in many of the recipes. This oil is a favorite among athletics alike and is well known among body builders. The MCT oil can be used in recipes for cooking (low temperatures) and as a salad dressing; use it wisely. Like all oils follow the directions precisely. Recommended use: 1-2 tbsp. per day Stevia This is a natural sweetener and gaining ground as a favorite because of its sweetness and natural favor. You will see this listed in most of the recipes. Stevia comes from a sweet leaf in the Amazon. I have personally eaten it in my travels. It is very sweet. You can purchase Stevia at most food stores or online. Stay away from the brand "Truvia". Do not substitute with Splenda. Splenda, Sweet n Low, etc are very toxic and extremely contraindicated for the Hcg hormone. For more tips call stevia. Herbs See the SPICE GUIDE for a more descriptive use of herbs. Use herbs liberally in the recipes. Besides adding taste and flavor to about any recipe they may even add some health benefit. Use fresh herbs as much as possible. Hot Peppers Just about any type of (NON PICKLED) hot pepper can be used in the recipes depending on your likes and taste. Some hot pepper sauces apply as well. Again, watch for sodium induced products. Lemons You may have juice of a whole lemon daily on this diet protocol. Sea Salt -Table salt vs. sea salt, which is better? Sea salt is unrefined salt derived directly from a living ocean or sea. It is harvested through channeling ocean water into large clay trays and allowing the sun and wind to evaporate it naturally. Sea salt is healthier and more flavorful that traditional table salt. Manufacturers of sea salt typically do not refine sea salt as much as other kinds of salt, so it still contains traces of other minerals, including iron, magnesium, calcium, potassium, manganese, zinc and iodine. SPICE GUIDE Keep spices in tightly covered containers, in a cool dry place. After about a year, spices tend to lose flavor so more may be needed for seasonings. Overheating can cause spices to turn bitter. During lengthy cooking, add spices during the last half hour of cooking time. Usually 1 teaspoon of dried herb equals 1 tablespoon of fresh. 3

4 ALLSPICE: Flavor a blend of cinnamon, cloves and nutmeg. Meat dishes, egg dishes, fish, gravies, pickles, relishes, tomato sauce, fruit preserves. BASIL: Pungent, sweet aroma. Broiled and roasted meats and poultry, fish, egg dishes, soups, vegetables, tomato dishes, pasta, dressings, sauces. BAY LEAF: Strong flavor. Stews, soups, vegetables, pickles, gravies, sauces, marinades. CAYENNE: Red pepper, very hot. Meats, seafood, egg and cheese dishes, soups, sauces, dips, spreads, French dressing. CHILI POWDER: Hot, peppery blend of herbs and spices. Spanish or Mexican dishes, bean and rice dishes, barbeque and cocktail sauces, spreads, dressings, dips, egg dishes, vegetables. CINNAMON: Sweet, spicy aroma. Breads, cookies, cakes, desserts, pastries, beverages, sauces, vegetables. CLOVES: Strong, spicy-sweet aroma. Pork and lamb dishes, barbeque sauce, pickles, relishes, fruits, breads, cakes, cookies, desserts. CUMIN: Strong, slightly bitter, lemon flavor. Spanish, Mexican and Eastern dishes, stews, pickles, tomato dishes. CURRY: A blend of many spices; warm and sharp to hot and spicy. Meat, seafood, egg and cheese dishes, soups, sauces, seafood, salads, dips. DILL SEED: Mild, slight caraway-like flavor. Meats, poultry, fish, seafood, stews, soups, salads, sauces, dressings, dips, pickles, breads, egg dishes. GARLIC: Strong, spicy aroma. A popular seasoning of all time, garlic is used in almost every type of dish. Granulated or powdered garlic is useful for flavoring soups, sauces, meats and vegetables or for garlic bread. Good on Italian Dishes, Marinades, Sauces, Soups & Seafood. GINGER: Pleasant odor, pungent taste. Oriental dishes, meats, vegetables, fruits, salad dressings, pickles, jams, marinades, breads, desserts. MARJORAM: Spicy, sweet aroma. Roasted meats and poultry, fish and seafood, egg dishes, stews and casseroles, soups, vegetables, salads, gravies. MUSTARD: Pungent taste. Pickles, relishes, salad dressings, sauces, dips, egg dishes, marinades, pork and ham, corned beef. 4

5 NUTMEG: Warm, sweet, spicy flavor. Vegetables, egg dishes, beverages, breads, cookies, cakes, desserts, sauces. OREGANO: Strong and aromatic. Italian dishes, pizza and pasta, broiled and roasted meats, fish and seafood, stews and casseroles, egg dishes, tomato sauces, soups, vegetables, salads, salad dressings. PAPRIKA: Varies from mild, slightly sweet to hot; adds color to many dishes: Meats, poultry, salad dressings, dips, vegetables, soups and salads. Strainers & Colanders Cheesecloth Chinois Cull ender/colander Use cheesecloth for very fine straining of liquids. Use it also to line molds like the porcelain Coeur a la Crème. It comes in handy for making a little satchel for herbs and spices, easily retrievable from a cooking pot after its job is done. The chinois very fine mesh is excellent for making broths clear, and for pureeing softened foodstuffs. The specially shaped pestle makes it easier to push the food through the fine openings in the mesh. The guard helps to keep the mesh from becoming deformed, and each has a short handle that allows you to sit it on top of a pot or mixing bowl. The stand is a handy spot to place the chinois between uses so it doesn't spill its contents, The colander, also known as a cull ender, is a very versatile strainer, in a wide variety of shapes, sizes, and materials. Remember Your Water! Your work booklet reinstates the need for lots of water in the hcg (VLCD) diet. There are many health benefits of drinking water 1. Helps regulate appetite 2. Increases metabolism 3. Will boost en4. Prevents dehydration 5. Alleviate some headaches 6. Releases toxic waste products 7. Improves skin and energy levels 5

6 Water is very important in any Diet On any eating program, especially the hcg fat loss program, a minimum of 64 ounces (eight 8-ounce glasses) of water per day is the recommendation. Many people, particularly women, suffer from inadequate hydration, so it is important to be very diligent in drinking water throughout the day. Remember too, water consumption will also help flush toxins from your body and combat such problems as constipation and bad breath. We also highly recommend only drinking filtered water. There are many water filtration systems that are on the market but the one that is highly recommended is the Zero Water Filtration System. It is the only water filtration system that is FDA approved and they can be found at most major retail centers. NOTE: Coffee and Tea or water added to your Protein Drink does NOT apply to the daily minimum, BUT ARE OVER and ABOVE IT. IS IT FRUIT OR VEGETABLE? Is it a fruit or vegetable? Pumpkin, fruit or vegetable? Tomato, fruit or vegetable? To determine the difference between fruit and vegetable (which has troubled minds since there were such terms as vegetable and fruit,) let's examine what makes a fruit a fruit and what makes a vegetable a vegetable. Here is the definition of fruit: "The term fruit has different meanings depending on context. In botany, a fruit is the ripened ovary-together with seeds-of a flowering plant. In many species, the fruit incorporates the ripened oval}' and surrounding tissues. Fruits are the means by which flowering plants disseminate seeds. In cuisine, when discussing fruit as food, the term usually refers to just those plant fruits that are sweet and fleshy, examples of which include plum, apple and orange. However, a great many common vegetables, as well as nuts and grains, are the fruit of the plant species they come from. No one terminology really fits the enormous variety that is found among plant fruits. Botanical terminology for fruits is inexact and will remain so." (Wikipedia.org) Bottom Line; Do the best you can. 6

7 HCG Fat Loss COOKBOOK BEVERAGES Creamy RCG Dieters Shake Start Your Day with this amazing Shake for Breakfast. We also suggest that you have up to 4 scoops daily to maintain protein in your diet. This is important so you will continue to burn FAT and not muscle. HOT 2 scoops HCG Dieters Shake, chocolate or vanilla 1-4 shots of espresso, as desired Mint or Orange Stevia is optional 8 oz filtered water One serving (1 snack) Cold Espresso Smoothie 2 scoops HCG Dieters Shake, chocolate or vanilla 1-4 shots of espresso, as desired 8 oz. filtered water Mint or Orange Stevia is optional Add 8 ice cubes, blend, and this makes a delicious smoothie. SALADS AND APPETIZERS *Meats are measured in grams. Most meats are 100 grams which converts to 3.53 oz. Sweet Asian Cucumber Salad I cucumber sliced/diced 2 tablespoons apple cider vinegar 1 tablespoon fresh lemon juice I tablespoon Bragg's amino acids 1 teaspoon finely minced onion Cayenne pepper to taste Stevia to taste I teaspoon MCT oil (Coconut Oil or Palm Kernel Oil) Mix ingredients together, marinate for 15 minutes or more and serve chilled. One serving (1 vegetable) Total Calorie Count: 75 Mid-Eastern Cold Curried Chicken Salad 100 grams diced chicken 1 apple diced (small) Celery diced (optional) 1 cup water 7

8 1 tablespoon finely minced onion 1 clove of garlic crushed and minced 1 teaspoon curry powder Dash of garlic powder Dash of onion powder Dash of cayenne pepper Dash of cinnamon Dash of turmeric MCT oil (for sauté) In small saucepan lightly sauté chicken in lemon juice until lightly brown, add cup water and spices. Stir well and simmer over low heat until liquid reduces to form a sauce and chicken is cooked well. Add water as needed to create the consistency you want. Chill, add chopped apple and celery or omit the celery and serve over a green salad. One serving (1 protein, 1 vegetable, 1 fruit) Total Calorie Count: 174 Northwest Lobster Salad 100 grams lobster tail diced Celery, sliced steamed fennel bulb, or tomatoes (optional) 1 tablespoon lemon or lime juice 1 teaspoon apple cider vinegar Pinch of chopped green onion Pinch of tarragon Sea salt and black pepper to taste Stevia (Just a dash) Mix lobster, liquid ingredients and spices together and serve over a salad, greens, or with another vegetable. One serving (1 protein, 1 vegetable) Total Calorie Count: 121 Spice and Nice Crab Salad 100 grams crab Celery diced (optional) 1 tablespoon lemon juice 2 teaspoons apple cider vinegar 1 tablespoon finely minced red Dash of garlic powder and Dash of onion powder Cayenne pepper to taste Sea salt and black pepper (Just a dash) Steam the crab and chop into medium chunks. Toss with onions, spices, and liquid ingredients. Marinate for 15 minutes or more and serve over mixed green salad or add diced celery. One serving (1 protein, 1 vegetable) Total Calorie Count: 112 8

9 Traditional Shrimp Cocktail 100 grams raw shrimp (approximately small to Medium shrimp steamed) Cocktail sauce 2 ounces tomato paste low sodium 1 tablespoon apple cider vinegar 1 teaspoon hot sauce 1/8 teaspoon of horseradish Dash of mustard powder Stevia Water as needed for desired consistency Mix tomato paste, vinegar, horseradish, lemon juice and spices together and allow spices to marinate and dipping sauce to chill. Add additional water as needed to create desired consistency. Steam the shrimp until pink and well cooked (may add a tsp of MCT oil). Chill shrimp for 30 minutes in the refrigerator and serve with cocktail dipping sauce. Alternatives: Serve on ice or leafs of romaine lettuce. One serving (1 protein, 1 vegetable) Calorie Count: 113 French Chilled Garlic Pickles One medium cucumber sliced into rounds 4 cloves of garlic in thin slice 3 tablespoons lemon juice Dash of Sea salt Mix liquid ingredients together. Salt cucumber slices well. Pack cucumber slices tightly into a small glass canning jar layering garlic slices in between layers. Pour apple cider vinegar and lemon juice into container until liquid covers the slices. Refrigerate overnight. Pickles can be refrigerated for up to 4 days. One serving (1 vegetable) remember, only one serving of this per meal. Calorie Count: 31 Orange County Cabbage Salad w/chicken 100 grams of chicken l2 head of any kind of cabbage One small orange (3 tablespoons of juice and remaining orange sliced or in segments) 1 tablespoon apple cider vinegar Pinch of fresh or powdered ginger if desired Dash of cayenne (optional) Stevia (optional) remember stevia is sweet Sea salt and fresh black pepper (Just a dash) Next Page 9

10 Marinate strips of chicken in apple cider vinegar, lemon juice and spices. Cook thoroughly browning slightly. Prepare dressing with 3 tablespoons of orange juice, stevia, black pepper, salt and cayenne. You may add extra apple cider vinegar if desired. Shred cabbage into Cole slaw consistency and toss lightly with dressing. Allow to marinate for at least 20 minutes or overnight. Top with chicken and orange slices. One serving (1 vegetable, 1 protein, 1 fruit) Total Calorie Count: 163 Farmers Asparagus Cold Salad Asparagus spears 3 tablespoons lemon or lime juice Fresh chopped mint leaves or parsley 2 tablespoons caper juice 1 tablespoon finely minced red onion Salt and pepper (Just a dash) Lightly steam the asparagus until tender. Marinate in juices and spices for at least 30 minutes and enjoy. Variations: Toss with the marinade of your choice for flavor variety. One serving (1 vegetable) Calorie Count: 21 Tennessee Red Cabbage Salad 1 head of red cabbage 1 cup apple cider or red wine vinegar 3 tablespoons lemon juice 1 teaspoon onion powder 1 teaspoon garlic powder 1 clove finely minced garlic 1 tablespoon finely minced onion Cayenne pepper to taste Salt and black (Just a dash) Combine spices with liquid ingredients. Coat cabbage thoroughly with dressing and marinate for 1-2 hours or overnight to blend flavors. One serving (1 vegetable) Makes 7 servings/calorie Count: 48 Yakima Apple/Coleslaw 1 head cabbage 1 apple (small) diced (optional) 1 tablespoon apple cider vinegar 1 teaspoon garlic powder Dash of mustard powder Dash of cinnamon (optional) Sea salt and pepper Gust a dash) Next Page 10

11 Slice cabbage in very thin strips. Toss with lemon juice and spices. Allow to marinate for 30 minutes or overnight. Add apples and a 1/8 teaspoon of cinnamon to make an apple slaw. One to two servings (1 vegetable coleslaw) (1 fruit, 1 fruit apple slaw) Makes 7 Servings/Calorie Count: 42 California Citrus and Fennel Salad 1 Grapefruit cut into medium chunks or 1 orange in segments Fennel bulb steamed Chopped mint or cilantro Stevia for taste Slice fennel bulb and cut citrus into chunks. Combine ingredients in a bowl. Mix well and chill. One serving (1 vegetable, 1 fruit) Made with Grapefruit Calorie Count: 49/Made with Orange Calorie Count: 94 Spicy Thai Cucumber Salad 1 whole cucumber cut julienne style 2 tablespoons vegetable broth (optional) 1 tablespoon chopped green onion 1 clove of garlic crushed and minced 1 basil leaf rolled and sliced 1 teaspoon cilantro leaves chopped 1/8 teaspoon red chili flakes Sea salt and pepper Gust a dash) Stevia Chop up cucumber in strips. Mix liquid ingredients with the garlic, onion, fresh herbs and chili flakes. Mix in cucumbers and coat thoroughly with spice mixture. Allow to marinate for 10 minutes or overnight. One to two servings (l vegetable) Calorie Count: 38 Cucumber and Strawberry Patch Salad 1 whole cucumber Sliced strawberries 1 serving strawberry patch vinaigrette (See recipe, page 1) Fresh ground white pepper Stevia to taste Slice strawberries and cucumber. Toss with strawberries, dressing, stevia and pepper to taste. Allow to marinate for at least 10 minutes. One serving (1 vegetable, 1 fruit) Calorie Count: 49 11

12 Mid-Eastern Curried Celery Salad Celery stalks diced 3 tablespoons lemon juice 1 tablespoon apple cider vinegar 1 tablespoon chopped green onions Curry to taste Stevia Add spices to liquid ingredients and mix thoroughly. Coat celery thoroughly and allow flavors to marinate for minutes and serve. Variations: Add chopped tomatoes (used as a fruit serving) One serving (1 vegetable) Calorie Count: 17 Latin American Ceviche 100 grams chilled cooked white fish, red snapper or shrimp 3 tablespoons lemon or lime juice Diced tomatoes (small) 1 tablespoon chopped onion Fresh chopped cilantro Dash hot sauce Steam the shrimp or fish. Add lemon, onion, garlic and chopped cilantro. Stir in diced tomatoes and hot sauce. Chill and marinate the ingredients in the refrigerator. Traditionally ceviche is not cooked. The citric acids "cook" the fish. This is an alternative to cooking the shrimp or fish; a very traditional Latin American method to prepare fresh fish. One serving (1 protein, 1 vegetable) Calorie Count: 137 Bruschetta; HCG Diet Style Dice tomatoes, onion and cilantro. Add splash of balsamic vinegar and sea salt. Top Melba toast and enjoy. One serving (1 vegetable or fruit) Calorie Count: 44 Beijing Chicken Salad 100 grams chicken breast Cabbage I tablespoon apple cider vinegar I tablespoon minced green onion I clove of garlic crushed and minced Fresh grated ginger or a dash of powdered Pinch of pepper flakes MCT oil 1 tbsp. (for browning) Stevia to taste Sea salt and pepper (Just a dash ) Next Page 12

13 Brown the chicken with MCT oil and lemon juice, garlic, and onion. Slice cabbage into fine strips. Steam lightly until cooked. Drain off excess liquid. Add chicken, ginger, salt and pepper and chill. One serving (1 protein, 1 vegetable) Calorie Count: 165 Farmers Delight Asparagus Apple Salad 6-8 Spears of asparagus chopped I apple diced 4 tablespoons lemon juice and water as needed 1 Teaspoon cinnamon I tablespoon finely minced onion Sea salt and pepper; (Just a dash I tablespoon MCT oil Stevia to taste Marinate asparagus in vinaigrette for 10 minutes or so. Lightly sauté asparagus in MCT oil & lemon juice until just lightly cooked. Toss with finely chopped onion, apple, and spices. Add sea salt, pepper, and stevia to taste. Chill in refrigerator for 10 minutes and serve as a salad or hot as a side dish. One serving (1 vegetable, 1 fruit) Calorie Count: 38 Horseradish Kick'n Cole Slaw Finely chopped cabbage 1 cup apple cider vinegar 3 tablespoons low sodium broth (beef, vegetable, or chicken) 1 tablespoon lemon juice 1 tablespoon minced red onion 1 teaspoon horseradish or to taste Pinch of celery seeds Sea salt and black (Just a dash) Chop up cabbage finely. Discard any tough parts of the cabbage. In a small bowl combine the liquid ingredients, horseradish and spices. Toss dressing mixture with cabbage. Allow to marinate for at least an hour or overnight. One serving (1 vegetable) Makes 7 Servings/Calorie Count: 48 DRESSINGS, SAUCES, AND MARINADES Old Bay Seasoning Mix (Standard seafood seasoning on the Eastern Shore of Maryland) *We suggest you make a large batch and keep this on hand. 1 Tbsp. ground bay leaves 2-1/2 tsp. celery salt 1-1/2 tsp. dry mustard Recipe Continues on Next Page 13

14 1 tsp. ground black pepper 1/2 tsp. ground white pepper 1/2 tsp. ground nutmeg (optional) 1/2 tsp. ground cloves (optional) 1/4 tsp. ground allspice (optional) 1/2 tsp. ground ginger 1 tsp. paprika 1/4 tsp. crushed red pepper flakes 1/4 tsp. ground mace (optional) 1/4 tsp. ground cardamom Combine all ingredients and mix thoroughly. Store in an airtight container and store in a cool place. Use with seafood, chicken, and some veggie recipes. Makes about 1/4 cup Estimated 25 Servings Calorie Count: 5 Strawberry Patch Vinaigrette Strawberries 1 tablespoon apple cider vinegar 1 tablespoon lemon juice 1 teaspoon MCT oil Dash of Sea salt Dash of cayenne (optional) Fresh ground black pepper (Just a dash) Stevia to taste Combine all ingredients in food processor. Puree until smooth. Pour over fresh green salad. Garnish with sliced strawberries and freshly ground black pepper Makes 1 serving (1 fruit) Calorie Count: 12 Time for Dill Dressing Marinade Fresh dill minced 2 tablespoons apple cider vinegar 2 tablespoon low sodium chicken or vegetable broth 1 Teaspoon Old Bay seasoning mix 1 teaspoon MCT oil Sea salt and pepper just a pinch Combine ingredients; allow the flavors to marinate for 30 minutes or more and serve as a marinade for fish or a dressing for vegetables or salad. For use as a marinade. One serving Calorie Count: 19 14

15 Delightful Orange Tarragon Marinade for Chicken or Fish 1 cup chicken or vegetable broth 2 tablespoons apple cider vinegar 1 Orange juiced 1 clove of garlic crushed and minced 1 teaspoon fresh tarragon chopped 1 teaspoon onion powder 1 teaspoon MCT oil Combine liquid ingredients with spices and cook on low heat for 3 minutes. Remove from heat and cool. Marinate chicken or fish for 20 minutes or more. Cook chicken or fish in remaining marinade. Deglaze the pan by periodically adding a little water. Save the sauce and add apple cider vinegar to make additional dressing for a salad. Serve over a mixed green salad or with other vegetable. One serving (1 fruit) Estimated for 20 Servings Calorie Count: 11 Tarragon Vinegar Infusion Conclusion 1 cup apple cider or red wine vinegar Fresh tarragon 1 tablespoon MCT oil Combine vinegar with fresh tarragon in a lidded jar. Crush or roll the tarragon slightly to release the flavor. Allow flavors to infuse into the vinegar overnight or up to a week. Use as a marinade for fish or as the base for a dressing. Add salt and pepper (Just a dash) Makes multiple servings Estimated for 20 Servings Calorie Count: 11 California Citrus Ginger Dressing Marinade 1 tablespoon lemon juice 2 tablespoons orange juice 1 teaspoon apple cider vinegar Ginger fresh or ground to taste Sea salt and fresh black pepper (Just a dash) 1 teaspoon MCT oil Stevia to taste Combine spices with liquid ingredients. Enjoy over salad or double the recipe for use as a marinade. Warm slightly to enhance the flavors. Makes 1-2 serving (1 fruit) Serve with additional orange slices to complete a fruit serving Calorie Count: 19 Aloha Teriyaki Sauce 1 cup beef or chicken broth (Depending on your protein choice) 2 tablespoons apple cider Orange juice (Juice from 3 segments) 1 cup lemon juice (Recipe Continues on Next Page) 15

16 1 tablespoon finely minced onion 1 teaspoon garlic powder 1 teaspoon onion powder 1 teaspoon powdered ginger or grated fresh ginger 1 clove finely minced garlic Lemon and/or orange zest to taste Stevia to taste Combine all ingredients in a small saucepan and bring to a boil. Reduce heat and simmer for 20 minutes or until liquid is reduced. The longer you simmer the richer the flavors. As the liquid reduces, deglaze the pan with a little MCT oil or broth to intensify the flavors. Enjoy as a glaze or sauce with chicken or beef. One to two serving (1 fruit) Calorie Count: 93 Texas Horseradish Marinade Dipping Sauce 1 cup very low sodium beef broth 1 teaspoon of horseradish or to taste 1 Teaspoon garlic powder 1 Teaspoon paprika 1 teaspoon MCT oil Whisk the ingredients together and heat the sauce in a small saucepan. Pour into dipping bowl or use as a sauce or marinade and enjoy with beef dishes. Add cayenne to crank it up a notch. Makes 1-2 servings Calorie Count: 8 Ketchup de Naturale 2 ounces of low sodium tomato paste 3 tablespoons apple cider vinegar 1 tablespoon lemon juice 1 Teaspoon celery salt 1 Teaspoon paprika 1 Teaspoon mustard powder Pinch of nutmeg and clove Pinch of black pepper 1 Teaspoon onion powder 1 Teaspoon garlic powder Stevia to taste Dissolve spices in vinegar and lemon juice. Add tomato paste and mix thoroughly. You can dilute with water if desired. Add additional lemon juice, vinegar or a little water until desired consistency is reached. Two serving (1 vegetable) Estimated 20 Spreads Calorie Count: 5 16

17 Southwest Tomato Picante Dressing 1 medium tomato chopped 1-8 ounce can low sodium tomato sauce 1 clove garlic crushed and chopped 1 teaspoon mustard powder 2 tablespoons lemon or lime juice 1 teaspoon ground cumin 1 teaspoon chili powder Pinch cayenne pepper Sea Salt and Black Pepper to taste. Apple Cider Vinegar to taste. Put tomato and garlic into food processor and puree. Add mustard, lemon juice, cumin, chili powder, cayenne, and salt and tomato sauce. Blend until smooth. Transfer to a jar and refrigerate. Stir before using. Makes 2-4 servings (1 vegetable) Calorie Count: 18 Mama's Homemade Mustard 2 tablespoons ground mustard powder 1 tablespoon garlic powder 1 tablespoon onion powder 1 Teaspoon ground ginger 1 Teaspoon grated horseradish (optional) 1 cup apple cider vinegar 1 cup of water 1 tablespoon lemon juice Stevia to taste Mix ingredients together thoroughly, heat in a saucepan for 2-3 minutes. Pack warm mustard into a jar and top with lemon juice. Mustard will last up to 2 weeks in the refrigerator. Add water as needed for consistency. One to Two servings Estimated 20 Spreads Calorie Count: 11 Florida Grapefruit Vinaigrette Juice of 3 segments of grapefruit 1 tablespoon lemon juice 1 teaspoon apple cider vinegar (optional) 1 teaspoon MCT oil Combine juices and vinegar together. Add stevia to taste. Pour over mixed green salad and top with remaining grapefruit segments. Use as a marinade for fish, shrimp or chicken. Add a dash of sea salt and fresh ground pepper. One to Two servings (1 fruit, 1 vegetable) Calorie Count: 5 17

18 Summer Tomato Basil Vinaigrette 2 tablespoon tomato paste 3 tablespoons apple cider vinegar 1 cup water, low sodium chicken or vegetable broth 1 tablespoon minced onion 1 teaspoon garlic powder 1 teaspoon onion powder 1 teaspoon dried basil or fresh rolled and sliced basil leaves to taste 1/8 teaspoon oregano Cayenne pepper to taste 1 tablespoon MCT oil Combine ingredients in a small saucepan and heat slightly to a boil. Adjust liquid to desired consistency by adding a little more water or broth. Remove from heat and chill. Enjoy over salad with fresh ground black pepper. Makes 2-3 servings (1 vegetable) Calorie Count: 35 Mr. Italian Stallion Vinaigrette 1 cup low sodium chicken or vegetable broth 1 tablespoon MCT oil 2 tablespoon apple cider vinegar 1 teaspoon organic Italian herb spice blend 2 tablespoons finely minced onion 1 teaspoon garlic powder 1 teaspoon onion powder Combine ingredients in small saucepan. Simmer on low heat for 5 minutes to combine flavors. Remove from heat, chill, and serve as a dressing or use as a marinade. One to two servings Calorie Count: 39 New Orleans Dressing Dipping Sauce 3 tablespoons apple cider vinegar 1 tablespoon lemon juice Dash of garlic powder Dash of onion powder Cayenne pepper to taste Sea salt and black pepper just a dash 1 teaspoon Old Bay seasoning mix (optional) 1 tablespoon MCT oil Combine ingredients in small bowl and pour over salad. You can also serve this as a dipping sauce or marinade for vegetables or fish. One to two servings Calorie Count: 8 18

19 Spanish Salsa 1 cup fresh chopped tomato 3 tablespoons lemon or lime juice 1 tablespoon Red Wine Vinegar 2 cloves garlic crushed and minced 2 tablespoons finely chopped onion 1 Teaspoon chili powder Cayenne pepper to taste (optional) Salsa Verde (optional) This Ingredient can be found in the Mexican Food Isle) Fresh chopped cilantro Lightly puree ingredients in food processor for smooth salsa or chop ingredients by hand for chunkier salsa. Add spices and chill in the refrigerator for 10 minutes or more to allow flavors to blend. One to two servings (1 vegetable) Calorie Count: 58 Texas Style Barbeque Sauce (Maintenance Period Only) 2 ounces tomato paste 1 cup apple cider or red wine vinegar 3 tablespoons lemon juice 1 tablespoon hot sauce 1 tablespoon minced onion 3 cloves garlic crushed and minced 1 Teaspoon chili powder 1 Teaspoon Worcestershire sauce 1 Teaspoon garlic powder 1 Teaspoon onion powder 1 Teaspoon chopped parsley Stevia to taste Cayenne pepper to taste Water as needed to achieve desired consistency Place into a small saucepan, combine all ingredients. Mix well and bring to a boil. Reduce heat and simmer for at least 5 minutes adding a little water to achieve desired consistency and to make sure it doesn't burn. Use as a barbeque sauce for chicken or beef. One to two servings (1 vegetable) Estimated 10 Spreads Calorie Count: 21 Oh my! Marinated Apple Relish 1 apple finely minced 1 stalk of celery minced (optional) 2 tablespoons apple cider or red wine vinegar (Recipe Continues Next Page) 19

20 1 teaspoon minced red onion Dash of Worcestershire sauce Stevia to taste Mix apples and celery together. Dissolve spices into liquid ingredients and pour over the apple mixture. Mix well and allow ingredients to marinate for 30 minutes or longer to allow flavors to blend. One serving (1 fruit, 1 vegetable) Calorie Count: 59 California Sweet Orange Dressing/Marinade Juice of 3 orange juice segments 1 teaspoon apple cider vinegar (optional) 1 teaspoon ginger powder Pinch of turmeric Pinch of orange zest Stevia to taste Dissolve spices and stevia in juice mixture. Heat the dressing slightly in a sauce pan, then chill until ready to use. You may double the recipe for a marinade and add 1 teaspoon MCT oil. Serve with remaining orange slices. One to Two servings (1 fruit) Calorie Count: 43 French Countryside Dressing 1 cup of low sodium beef broth 2 tablespoons apple cider vinegar 1 teaspoon horseradish or to taste 1 teaspoon paprika 1/8 teaspoon mustard powder. Cayenne pepper to taste Stevia to taste Dissolve spices in broth, vinegar and lemon juice. Mix well and heat slightly in small saucepan. Chill and serve over mixed greens or vegetables. One to two servings Calorie Count: 32 'Crank it up' Sweet & Spicy Mustard Dressing 2 tablespoons homemade mustard recipe (See recipe) 2 tablespoons apple cider vinegar Pinch of turmeric 1 clove garlic finely minced (Recipe Continues Next Page) 20

21 1 tablespoon minced onion Stevia to taste Water to desired consistency Dissolve spices in liquid ingredients. Mix thoroughly and heat slightly in a Sauce Pan. Add a little water or extra vinegar to create desired consistency. One to two servings Calorie Count: 15 Homemade Lemon Pepper Marinade 4 tablespoons lemon juice 3 tablespoons low sodium chicken or vegetable broth Sea salt and black pepper Gust a dash) 1 teaspoon MCT oil Stevia to taste Mix ingredients together. Marinate protein for 20 or more minutes. One to two servings Calorie Count: 11 Spicy Asian Orange Sauce 1 Orange rolled and slightly juiced with rind 1 Lemon slightly juiced and with rind 1 Cup of water 1 tablespoon minced green onion 1 clove crushed garlic 1 Teaspoon ginger powder 1 Teaspoon garlic powder Pinch of orange and lemon zest Pinch of cayenne pepper Stevia to taste In a small saucepan add slightly juiced orange with rind and Y;, lemon with rind to water. Bring to a boil, reduce heat and simmer adding water as needed. Simmer until the pulp comes out of the rinds. Scrape out the pulp and discard the rinds. Continue stilting and reducing down the liquid by half until desired consistency is reached. Add onion, stevia and spices. Add chicken, white fish or beef and sauté or pour spicy orange sauce over desired cooked protein. Serve with remaining orange slices for garnish. One to Two servings (1 fruit ) Calorie Count: 28 21

22 SOUPS *Meats are measured in grams. Most meats are 100 grams which converts to 3.53 oz. Spanish Tomato Basil Soup 2 cups low sodium chicken or vegetable broth (Alternative: 1 cup water for 1 cup low sodium broth (Dieting Period use the alternative)) 2 cups chopped fresh tomatoes 3 ounces of tomato paste 4-6 leaves of fresh basil rolled and sliced 1-2 cloves garlic crushed and minced 2 tablespoons chopped onion 1 teaspoon garlic powder 14 teaspoon dried oregano Pinch of marjoram Sea salt and black pepper (Just a dash) Puree all ingredients in a food processor or blender. Pour into a saucepan and heat to a boil. Reduce heat and simmer for 20 to 30 minutes. Serve hot, garnish with fresh basil leaves or parsley. One to Two servings (1 vegetable) Calorie Count: 122 Homemade Chicken Meatball Soup Meatballs 100 grams homemade ground up chicken breast 1 teaspoon minced onion Pinch of sage Pinch of marjoram Pinch of thyme Dash of onion powder Dash of garlic powder 1 serving Melba toast crumbs (optional) Never more than 2 pieces a day but don't make it a habit. Broth 2 cups low sodium chicken broth (or substitute 1 cup water for 1 cup broth) 1 tablespoon apple cider vinegar Chopped celery or tomato 1 tablespoon chopped onion 2 cloves garlic crushed and minced 1 bay leaf Cayenne pepper to taste Combine ground chicken breast with spices, chopped garlic, onion, and crushed Melba toast. Form into balls. Bring broth to a boil; add spices, vinegar, and chicken balls. Reduce to a simmer and cook a minimum of 30 minutes adding the celery or tomato the last 5-10 minutes of cooking. One to Two servings (1 protein, 1 vegetable, 1 Melba toast) Calorie Count:

23 Farmers Chicken Cabbage Soup 100 grams chicken 1 cup Cabbage 2 cups low sodium chicken broth (or substitute 1 cup water for 1 cup broth) 2 cloves garlic crushed and minced 1 tablespoon chopped onion 1 teaspoon thyme 1 teaspoon rosemary Cayenne to taste Combine chicken and spices in medium saucepan. Bring broth to a boil. Add cabbage. Reduce heat and simmer for a minimum of30 minutes. Add additional water to broth as needed. Variations: change the spices and add fresh tarragon or turmeric. Add a lemon with rind to the broth and simmer for a rich lemon flavor. One to Two servings (1 protein, 1 vegetable) Calorie Count: 96 *Country Homemade Vegetable Beef Soup (Recommended for Maintenance Period) 100 grams lean beef cubed Celery, cabbage, or tomato diced (to total 1 cup) 2 cups low sodium beef or vegetable broth (or substitute 1 cup water for 1 cup of broth) 1 tablespoon onion chopped 1 bay leaf 1/8 teaspoon dried basil 1/8 teaspoon fresh or dried oregano Pinch of thyme, paprika, and chili powder Combine onion, garlic and spices with beef broth. Add celery and diced beef. Simmer for minutes. Add tomatoes and simmer for an additional 5 minutes. One serving (1 protein, 1 vegetable) Calorie Count: 280 Miami Savory Chicken Soup 100 grams chicken breast cubed 1-2 cups chopped celery or tomatoes 2 cups low sodium chicken broth (Alternative for Dieting Period 1 cup water for 1 cup of broth) 1 tablespoon minced onion 2 cloves garlic crushed and sliced 1 bay leaf 1 teaspoon organic poultry spice blend Cayenne pepper to taste Salt and black pepper (Just a dash) Next Page 23

24 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 cabbage are tender and fully cooked. Serve hot. Sprinkle with chives or parsley if desired. One to Two servings (1 protein, 1 vegetable) Calorie Count: 118 Thai Beef Soup 100 grams beef Cabbage (to total % cup) 2 cups low sodium beef or low sodium vegetable broth (or substitute 1 cup water for 1 cup broth) 1 tablespoon chopped green onion 1 clove of garlic crushed Minced Fresh cilantro 1teaspoon fresh grated ginger 1/8 teaspoon chili powder or red pepper flakes 1 bay leaf Pinch of cinnamon Stevia to taste Heat up broth. Add dry spices, bay leaf, Bragg's, garlic and onion and bring to a boil. Reduce heat and simmer for 5 minutes. Add beefand celery and cook for 20 to 30 minutes until soft. Add salt, pepper, and stevia. Garnish with fresh chopped cilantro. One to Two servings (1 protein, 1 vegetable) Calorie Count: 126 Homemade Vegetable Broth 10 or more cups of water 1 large onion chopped 6-10 stalks celery 10 cloves of garlic chopped 2 bay leaves 1 teaspoon paprika 1 teaspoon garlic powder 1 teaspoon basil 1 teaspoon of thyme Salt and pepper (Just a dash) Bring water to a boil in a large soup pot or crock-pot. Add vegetables and spices. Slow cook for 2-4 hours. Strain out vegetables and cool. Use as a base for soups. One to Two servings Calorie Count: 47 Cheery Celery Soup Celery (may use celery from crock pot cooking or 1 baked celery recipe) 2 cups low sodium chicken broth (or substitute 1 cup water for 1 cup broth) 1 teaspoon thyme Recipe Continues Next Page 24

25 1 bay leaf 1 teaspoon dried basil. Salt and pepper to taste Cook celery until very soft or use crock-pot or vegetable broth cooked celery. Puree in a food processor or blender with broth and spices. Simmer in a saucepan for minutes. Makes 1 serving (1 vegetable) Calorie Count: 44 Tex/Mex Chili (End of Dieting Period/Recommended for Maintenance Period) 100 grams lean ground beef (less than 7% fat) 1 cup chopped tomatoes 1 Cup of water 1 tablespoon minced onion 2 cloves garlic crushed and minced Pinch of garlic powder Pinch of onion powder 1 teaspoon chili powder Pinch of oregano Cayenne pepper to taste (optional) MCT oil (for frying) Salt and pepper (Just a dash) 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 flavorful. Add a little water as needed to prevent burning. Serve with chopped green onion or tomato garnish and salt and pepper to taste. One to Two serving (1 protein, 1 vegetable) Calorie Count: 114 Lemony Garlic Spinach Chicken Soup 100 grams chicken 2 cups low sodium chicken broth (or substitute 1 cup water for 1 cup broth) Page Lemon with rind 1-2 cup cups loosely packed spinach cut into strips 1 tablespoon onion chopped 1 stalk lemongrass (optional) 1 Teaspoon thyme or to taste Cayenne pepper just a dash MCT oil Salt and pepper (Just a dash) Lightly brown the chicken in small saucepan with MCT oil little lemon juice. Add onion, garlic, spices and chicken broth. Add lemon with rind and simmer for minutes. Add the fresh spinach during the last five minutes of cooking. Serve and enjoy. One to Two servings (1 protein, 1 vegetable Calorie Count: 94 25

26 Friday's Asparagus Soup 4-5 stalks asparagus 2 cups chicken or vegetable broth (Alternative for Dieting Part 1 cup water for 1 cup broth) 2 tablespoons chopped onion 1 Teaspoon thyme 1 Teaspoon garlic powder 1 Teaspoon onion powder 1 bay leaf 1 tablespoon low fat half and half milk Salt and pepper Gust a dash) Old Bay seasoning to taste Trim asparagus to remove the tough ends of the stalk and steam until soft. Puree asparagus with broth and spices in a blender or food processor. Heat soup in a saucepan and enjoy. Add 100 grams diced chicken if desired. You can replace dried spices with 1-2 teaspoons of Old Bay seasoning if you wish. One to Two serving (1 vegetable) Calorie Count: 120 Asian Hot and Sour Chicken Soup 100 grams chicken breast diced 1 cup low sodium chicken broth 1 cup water 4 tablespoons apple cider vinegar 2 lemons in quarters with rind 2 tablespoons minced onion Cayenne pepper to taste Pinch of chili powder or red chili flakes Salt and pepper to taste Stevia to taste (optional) Boil lemon wedges with rind in 1 cup of water until pulp comes out of the rind. Scrape out additional pulp and juice. Add the diced chicken, spices and chicken broth. Simmer until cooked. Variation: You can add orange juice or substitute shrimp for chicken. One to Two serving (1 protein) Calorie Count: 72 Creole Jumbo Gumbo (great with shrimp or chicken) (Recommended Dieting Period) 100 grams shrimp or 1 chicken sausage recipe (See recipe) 2 cups low sodium vegetable broth (or substitute 1 cup water for 1 cup broth) Tomatoes chopped 3 tablespoons tomato paste 2 tablespoons green or white onion 2 cloves of garlic crushed and minced 3 tablespoons apple cider vinegar Recipe Continues Next Page 26

27 Dash of Worcestershire sauce Cayenne pepper to taste MCT oil (for sauté) Fry up shrimp or chicken sausage in a saucepan with onions. Add tomato paste, tomatoes, and broth. Mix well. Add the spices and vinegar. Simmer for minutes. Serve hot and garnish with fresh parsley. One to Two servings (1 protein, 1 vegetable) Calorie Count: 70 Mid- Eastern Vegetable Soup 2 cups low sodium vegetable broth (Alternative for Dieting Part 1 cup water for 1 cup broth) Tomatoes chopped or celery 8 ounces tomato sauce or 3 ounces tomato paste (omit if celery is used) 1 tablespoon onion chopped 1/8 teaspoon ginger 1 Teaspoon cumin Sea Salt and black pepper just a dash Fresh parsley, cilantro or mint. Combine broth, tomato sauce, and paste. Bring to a boil. Reduce heat and add spices. Sumner for minutes or until vegetables is tender One to Two serving (1 vegetable) Calorie Count: 53 Fisherman's Crab Bisque 100 grams crab meat 1 cup tomatoes chopped 2 cups low sodium vegetable broth (Alternative for Dieting Part1 cup water for 1 cup broth) 1 tablespoon onion minced 1 teaspoon Old Bay seasoning 1bay leaf 1 tablespoon low fat half and half milk Cayenne pepper to taste Sea salt and black (Just a dash) Puree tomatoes and broth in a food processor or blender. Heat up mixture in a small saucepan. Add the crab and spices and simmer for minutes stirring frequently. One serving (1 protein, 1 vegetable) Calorie Count: 64 Seasonal Sweet Strawberry Soup (serve hot or cold) 6-7 medium strawberries 1 cup of water (Recipe Continues Next Page) 27

28 Vanilla liquid stevia or powdered vanilla to taste Dash of cinnamon Puree strawberries with spices, lemon juice, water and mille Heat the strawberry mixture in a small saucepan for 3-5 minutes. Serve hot or chilled with a garnish of mint. One serving (1 fruit) Calorie Count: 32 Hot and Sour Thai Shrimp Soup 100 grams shrimp 2 cups vegetable broth (or substitute I cup water for 1 cup broth) 1 Juice of lemon with rind 1 lemon grass stalk 2-3 slices of fresh ginger Red pepper flakes or cayenne pepper 1 tablespoon green onion 1 tablespoon fresh chopped cilantro Bring the broth to a boil. Add the ginger, lemongrass, lemon Juice, Onion, and pepper. Simmer for minutes. Add the shrimp and cilantro and cook another 8 minutes. Serve hot. Remove lemongrass before serving CHICKEN ENTREES *Meats are measured in grams. Most meats are 100 grams which converts to 3.53 oz. Calcutta Chicken Curry 100 grams cubed chicken 1 cup chicken broth or water 14 teaspoon curry powder or to taste Pinch of turmeric Dash of garlic powder and onion powder 1 tablespoon minced onion MCT oil (for sauté) Cayenne to taste Dissolve spices in chicken broth in a small saucepan. Add chopped onion, garlic and chicken. Add Stevia to taste for a more sweet curry. Sauté chicken in liquid until fully cooked and liquid is reduced by half. Additional water may be added to achieve desired consistency. Serve hot or cold. One serving (1 protein) Calorie Count: 296 Italian Chicken Pesto (Maintenance Period Only) 100 grams thinly sliced or whole chicken breast Recipe Continues Next Page 28

29 3 tablespoons lemon juice Pesto 3 cloves raw garlic 1 Cup fresh basil leaves 2 tablespoons apple cider vinegar 1 Cup low sodium chicken broth or water 1 Teaspoon dried oregano Sea salt and black (Just a dash) Marinate chicken in lemon juice, salt and pepper. Fry with MCT oil in a pan until lightly browned and cooked thoroughly. For the pesto sauce, puree fresh basil, garlic, chicken broth, and lemon juice in a food processor. Add pesto mixture to chicken, add a little water and cook on medium heat coating chicken with pesto mixture. Add salt and pepper to taste and serve hot. Pesto sauce may be made by itself and added to vegetables or other protein options. ALWAYS BE AWARE OF SIZE OF SERV- INGS One serving (1 protein) makes 2-3 servings of pesto sauce. Calorie Count: 229 Southeast Asian Ginger Chicken 100 grams chicken 1 Cup low sodium chicken broth or water 4 tablespoons lemon juice 1 Teaspoon lemon or orange zest 1 Teaspoon fresh ginger 1 tablespoon chopped onion MCT oil (for sauté) Salt and pepper (Just a dash) Cayenne pepper to taste In a small sauce pan, sauté chicken in a little lemon juice and water until slightly browned. Add spices, ginger, salt, lemon and stevia. Cook thoroughly. Deglaze the pan periodically by adding a little water. Serve hot and garnish with Lemon or Orange slices. One serving (1 protein) Calorie Count: 190 China Town Chicken Tarragon 100 grams chicken breast 1 cup tarragon and garlic infusion (see recipe page 15) 1 cup chicken broth or water 1 Teaspoon fresh chopped tarragon 1 tablespoon chopped onion 1 clove garlic minced Dash of mustard powder MCT oil (for sauté) ( Next Page) 29

30 Heat the chicken broth, vinegar, garlic, and onion in a small saucepan or frying pan. Add chicken and sauté for about 10 minutes or until. Chicken is completely cooked and liquid is reduced. Deglaze the pan periodically with a little water to create a sauce. Serve hot. One serving (1 protein) Calorie Count: 223 Chicken Apple Sausage 100 grams ground chicken breast 2 tablespoons minced apple 1 serving Melba toast crumbs (optional) 2 tablespoons low sodium chicken broth or water 2 tablespoons apple juice 1 tablespoon finely minced onion Dash of garlic powder 2 tablespoons apple cider vinegar 1 Cup low sodium chicken broth or water 1 Teaspoon dried oregano Salt and black pepper (Just a dash) Marinate chicken in lemon juice, salt and pepper. Fry with MCT oil in a pan until lightly browned and cooked thoroughly. For the pesto sauce, puree fresh basil, garlic, chicken broth, and lemon juice in a food processor. Add pesto mixture to chicken, add a little water and cook on medium heat coating chicken with pesto mixture. Add salt and pepper to taste and serve hot. Pesto sauce may be made by itself and added to vegetables or other protein options. One serving (1 protein) makes 2-3 servings of pesto sauce. Calorie Count: 170 Oriental Ginger Chicken 100 grams chicken 1 cup chicken low sodium broth or water 4 tablespoons lemon juice 1 Teaspoon lemon or orange zest 1 Teaspoon fresh ginger 1 tablespoon chopped onion MCT oil (for sauté) Stevia to taste Salt and pepper to taste Cayenne pepper (Just a dash) In a small sauce pan, sauté chicken in a little lemon juice and water until slightly browned. Add spices, ginger, salt, lemon and stevia. One serving (1 protein) Calorie Count: 170 Daddy's Sweet Lemon Chicken 100 grams thinly sliced chicken 1 Lemon with rind 1 cup low sodium chicken broth or water 1 cup water 30

31 Slice up lemon into quarters and add to water. In a small saucepan boil lemon quarters until pulp comes out of the rind. Add broth, chicken, Bragg's and spices and simmer on low heat until chicken is cooked and sauce is reduced by half. Deglaze periodically with water if necessary. Garnish with fresh lemon slices, lemon zest or mint. One serving (1 protein) Calorie Count: 166 Oven Baked Rosemary Chicken 100 grams thick sliced or whole chicken breast 1 serving Melba toast crumbs 1 Cup low sodium chicken broth or water 3 tablespoons lemon juice 1 Teaspoon fresh rosemary 1 Teaspoon onion powder 1 Teaspoon garlic powder Salt and pepper (Just a dash) Pinch of lemon zest Marinate chicken in lemon juice, salt and rosemary. Mix spices and Melba toast crumbs together in shallow bowl or plate. Coat the chicken pieces with spice mixture and place in baking dish. Add broth and top chicken with additional spice mixture. Bake chicken at 350 for approximately 20 minutes or until cooked. Sprinkle chicken with lemon juice, salt, and pepper to taste. Garnish with fresh chopped parsley and lemon slices. One serving (1 protein, 1 Melba toast) Calorie Count: 213 Mazatlan Chicken Tacos 100 grams finely chopped or ground chicken breast 1 Cup low sodium chicken broth or water 1 tablespoon chopped onion 1/8 teaspoon oregano Cayenne pepper just a dash Pinch of cumin Fresh cilantro chopped 2-4 large lettuce leaves MCT Oil teaspoon In a small frying pan cook chicken in broth and MCT oil. Add onion, garlic and spices. Deglaze pan with lemon juice or a little water. Serve chicken taco style in butter lettuce or romaine leaves or top with salsa (See recipe) One serving (1 protein, 1 vegetable) Calorie Count: 128 Alabama Sweet Mustard Chicken 100 grams chicken breast (Recipe Continues Next Page) 31