Beef Asparagus Wraps Ingredients: Directions:

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1 Beef Asparagus Wraps 100 grams thinly sliced beef (3) 15 asparagus 1/4 red onion 1 tablespoon mustard powder 1 clove garlic crushed 3 tablespoon apple cider vinegar Pinch of allspice and a pinch of stevia Place asparagus in water bring to boil and cook for 2 min. Fry beef slices (3) in a non stick pan. Mix together mustard powder, garlic, vinegar, spice and stevia into a paste. Lay out beef and spread with paste. Place 5 asparagus on each beef slice and roll up. Serve with fresh onion

2 Indian Beef Vindaloo 3 cups chopped onions 4 Tomatos 3 tablespoons Apple Cider Vinegar 1 large garlic clove, chopped 1 teaspoon minced peeled fresh ginger 1 teaspoon tomato paste (low sugar) 1 teaspoon garam masala 1 teaspoon ground turmeric 1/2 teaspoon paprika 1/2 teaspoon ground cumin 1/2 teaspoon ground coriander 1/4 teaspoon (or more) cayenne pepper 600g diced beef 1 1/2 cups water Serves 6 Blend first 12 ingredients in processor until paste forms. Heat 1/4 Cup water in a pan. Add paste from processor and cook until golden, stirring occasionally for about 3 minutes. Add Beef and saute 5 minutes. Add the rest of water and bring to the boil. Reduce heat to medium-low. Cover and simmer stirring occasionally for about 15 minutes. Uncover and simmer until beef is cooked through, about 5 minutes longer, for a total of 20 minutes. Season with more cayenne, if desired, and salt and pepper.

3 Burgers 80g mince 1 TBS mixed seasoning 1 egg white 3 slices of onion 3 slices of tomato 6 Melba (mini toast) Mix together mince, seasoning and egg white. Separate into 3 little patties and fry in a non stick pan until cooked Fry in a non stick pan the onion Place tomato, onion and mince pattie between 6 melba toasts.

4 CHILLI CHICKEN SALAD 100g diced chicken pieces 1/2 cos lettuce 1/2 cup chopped cucumber 1tsp chilli powder 1tsp crushed garlic pinch of salt Place Chopped lettuce and cucumber on a plate. Fry Chicken with Chilli powder, garlic & Salt in a non-stick frying pan and place on top of your salad. Enjoy hot or cold

5 Chicken Wraps 100 gram Chicken Breast cut into strips 2 Large lettuce leaves 2 Spring onions chopped 1/2 Lemon Juiced 1/4tsp Stevia 1TBS Mustard powder Pinch of Salt & Pepper Directions Fry chicken in non stick pan until brown In a bowl mix onions, lemon juice, stevia, mustard, salt & pepper Pour mixture over chicken & cook for 1 min Lay lettuce leaves flat put chicken mixture in them & roll.

6 Prawn Lunch 100 grams prawns, ready cooked 1 baby cos lettuce Dressing 4 TBS apple Cider Vinegar 1 tps chilli powder 1 tps onion powder 1 tsp garlic powder This is Emma s work lunch Place prawns and cos lettuce in a lunch box In a separate container with a seal (lid) add the Dressing ingredients together. Place lid on the container with dressing and shake. At lunch time, pour dressing over prawn salad and enjoy

7 Fish Soup 100g white fish of your choice 2 cups of stock (fish stock or any) 1 spring onion finely chopped 1 tsp fresh crushed ginger 1 tsp light soy sauce 1/4 tsp stevia 1 stalk of finely chopped celery 1/4 cup spinach Seasoning of your choice to taste Put stock cubes and 2 cups of water in a large pot and bring to boil. Add onion, soy sauce and seasonings including ginger and stevia. Reduce heat and add fish and simmer for 1 minute. Add spinach and celery and celery and simmer for a further 5 minutes. Serve and enjoy

8 Sweet Japanese Chicken Celery Salad 100 Chicken diced & cooked 4 Stalks of Celery diced 1 Apple diced 2 tablespoons apple cider vinegar 1 tablespoon fresh lemon juice 1 teaspoon finely minced onion Pinch of Cayenne pepper & Stevia to taste Mix ingredients together, marinate for 15 minutes or more and serve chilled.

9 Hamburger 100 grams lean mince beef 1 TBS finely minced onion 1 clove finely minced garlic Dash of garlic powder Dash of onion powder Pinch of pepper & Salt Mix ingredients thoroughly and form into patties (2-3). Fry in a non stick frying pan or grill on the barbeque for 3 minutes each side. Serve with your favourite vegetable from phase 2 list

10 Lemon Chicken 100 gram Chicken 250 grams asparagus 1 Stock cube in a 1/4 cup water 1tsp Stevia 1 Freshly Squeezed Lemon 1tsp crushed garlic Seasoning of your choice Fry Chicken in a non stick sauce pan Boil asparagus for a few minutes In a pan boil together stock, water, stevia, lemon, garlic and seasoning Pour over chicken and asparagus

11 Lentil Soup 1 onion, finely chopped 1 celery stick finely chopped 100g lentils, rinsed, drained 2 cups vegetable stock 2 dried bay leaves 2 teaspoons dried oregano leaves 1/4 cup chopped fresh continental parsley Heat a non stick large saucepan over medium heat. Cook onion and celery, stirring occasionally, for 5 minutes or until soft. Stir in lentils, stock, bay leaves and oregano. Reduce heat to low. Simmer for 10 minutes or until mixture reduces slightly. Set aside for 5 minutes to cool. Remove and discard the bay leaves. Process half the soup in a food processor until smooth. Return to the pan. Cook, stirring, over medium heat until heated through. Stir in the parsley. Serve with Mini Toast

12 Lunch Wraps 2 cos Lettuce leaves 1/2 onion chopped 1 stalk of celery chopped 1/4 cup cucumber chopped 1 serving of 123Diet Dressing options 100g of protein from 123Diet phase 2 list Finely chop or slice protein of your choice. Either bake or fry protein in a non stick pan. Mix together all finely chopped vegetables, & cooked protein. Add one of 123Diet dressings (see recipes). Lay flat 2 cos lettuce leaves & place mixture on top and wrap up

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14 Quiche 8 Egg Whites beaten 3 Chopped tomotoes 3 Spring onions chopped fine Seasoning of your choice Beat all together pop in a muffin tray and bake at 180 for 15 min Makes 3 Serves

15 Seafood/Tofu Stirfry 50g prawns 50g tofu 2 cups cabbage 1 onion chopped 1 TBS apple cider vinegar 1 TBS lemon juice 1 tps seasoning of choice 1 tps soy sauce 1/4 tsp stevia Cook cabbage and onion in a non stick pan until soft. Add prawns and tofu and cook until ready. Mix seasoning, apple cider vinegar, lemon juice, soy sauce, seasoning and stevia. Fry for a few minutes and eat

16 Shrimp Cocktail 100 grams raw shrimp, ready cooked Cocktail sauce 6 TBS tomato paste (low sugar) 2 TBS lemon juice 1 TBS apple cider vinegar 1 teaspoon tabasco sauce 1/8 tsp of horseradish or mustard powder 1/2 tsp Stevia, Salt & pepper Water if needed Mix tomato paste, vinegar, horseradish, lemon juice and spices together & allow spices to marinate & dipping sauce to chill. Add additional water as needed to create desired consistency. Pour sauce over ready cooked prawns. Serve with 1 vegetable of your choice.

17 Slow Cooked Chicken 100 chicken breast 1/2 onion sliced 1 crushed garlic clove 2 tsp seasoning of choice 1 TBS apple cider vinegar 1 TBS juice of a lime chopped lettuce, celery and cucumber Slow cook chicken breast, onion, garlic, apple cider vinegar & 1 tsp of the seasoning Place on the salad mixture and pour lime juice over salad and sprinkle with remainder of seasoning

18 Sweet Chilli Fish 100 g fresh fish Pinch of sea salt 1 lime SAUCE: 1/2 cup water 1/2 Tbsp. lime juice +1/4 tsp soy sauce 1 1/2 cloves garlic 1/4 tsp stevia 1tsp ginger, 1 cup fresh coriander leaves and stems 1 tsp Chilli Powder 1 Tbsp Fish Sauce Make 2-3 diagonal cuts into the side of the fish a few cm s apart. Squeeze the juice of the lime over and inside the fish. Sprinkle surface with sea salt and set aside. Sauce: Place water, lime juice and soy sauce, garlic, stevia, ginger, coriander, chili, and fish sauce in a food processor or chop and mix by hand. Pour the sauce into a sauce pan and simmer over medium-low heat for 5 min. Cover and keep warm while you cook the fish. Grill the fish on the barbecue or on a stove-top. Allow to cook about 5 minutes on each side, or until the flesh has browned and flakes easily. To serve, plate the fish and pour the sauce over. Garnish with sprigs of fresh coriander and wedges of lime. Serve with 1 vegetable from the list

19 Sweet and Sour Tofu 100g extra firm tofu, cut into cubes 1 tsp soy sauce (low sugar) 1/2 small onion, sliced 1 tsp chilli powder 2 spring onions, thinly sliced 1/2 garlic clove, minced 1/2 tablespoon minced fresh ginger 1/2 medium cabbage, sliced 1 TBS Apple Cider vinegar 1/4 TBS stevia Pinch of Salt Heat a non stick wok over medium heat & add the tofu. Cook for a few minutes, until lightly browned. Add soy sauce & cook for 30 seconds. Remove from wok & set aside. Heat a non stick pan over medium-high heat & add the onion & chilli powder. Stir-fry for a few minutes, until they are starting to soften, & add the spring onions, the garlic, & ginger. Cook for about 30 seconds. Add the cabbage & stir-fry until it begins to wilt. Stir in the vinegar & stevia, & continue to cook for another few minutes until the cabbage is tender but still a little crisp. Add the tofu back to the pan & add salt to taste.

20 Curried Tofu 100 grams Tofu 1 cup vegetable stock with water 2 tomatoes chopped 1 tablespoon minced onion 1 clove garlic crushed 1/8 teaspoon curry powder 1 teaspoon onion powder Pinch of allspice and a pinch of stevia Saute the Tofu with the onion and garlic for about 3 minutes or until cooked. Add vegetable stock, curry and stevia. Add garlic and onion powder to thicken the mixture. Cook for 5-10 minutes on medium heat. Add water or reduce liquid until desired consistency is reached.

21 Vegan Soup 2 cups Vegetable stock in water 1/2 cups Red Lentils 1 Onions (diced) 1/2 bunch Kale (remove stem and roughly chop) 1/ clove Garlic 1 tsp Red Pepper Flakes 1 TBS Parsley chopped 1/2 Lemon Juice Add the veggie stock, lentils, onions, kale, and garlic to a large pot Bring to the boil and let cook until the lentils are tender (about minutes) Stir in the red pepper flakes, parlsey, and lemon juice Serve and enjoy

22 Vegetarian Black Mustard Beans 100g fresh green beans cut into pieces 1TBS black mustard seed 2 cloves finely chopped garlic 1 red chilli pepper cut finely 1tsp salt 1/4 tsp stevia Pinch of pepper Bring a pan of water to the boil. Place beans in it. Cook for 3 minutes. Drain & rinse in cold water. Heat in a non stick pan, the mustard & garlic, cook until golden brown. Mix in the chilli. Place beans in pan and season with salt and stevia. Cook for 8 min or until tender. Season with pepper to serve.

23 Vegetarian Roast 100g green beans 1 cup of cherry tomatoes 2 tsp curry powder 2 tsp crushed garlic 1/4 cup apple cider vinegar 1/4 tsp stevia Salt and pepper to taste Mix together curry powder, garlic, apple cider vinegar, stevia, salt and peper. Place beans and tomatoes in a roasting dish and drizzle with dressing mixture. Place in pre-heated oven on bake at 180 Degrees for 40 in to 1 hour

24 Cabbage Chickpea Curry 1/2 clove garlic 1 tsp ginger powder 1/2 onion chopped 1 tsp chilli powder 1/2 tsp turmeric 1/2 tsp cumin 1/2 tsp coriander 1 tsp salt 1 tsp pepper 100g chickpeas 4 TBS water Toss the garlic and ginger in the bowl of the food processor and process until chopped. Add onion and pulse just a few times until there are no large chunks but onion is left in bigger pieces. Then add all spices and green beans and water. Heat until boiling then reduce and simmer for 20 min