The HCG Cook Book. Volume 1 Two Thousand Eleven. HCG Health Products

The HCG Cook Book Volume 1 Two Thousand Eleven HCG Health Products

TABLE OF CONTENTS 2 Page Contents 2-8. Table of Contents Salad Dressings, Sauces and Marinades 9. Apple Relish 10. Asparagus Guacamole 11. Cajun Dressing and Dipping Sauce 12. Citrus Ginger Dressing & Marinade 13. Cocktail Sauce 14. Creamy Ranch Dressing (Best for Maintenance) 15. De-light Vinaigrette 16. Dill Dressing & Marinade 17. French Dressing 18. Fresh Tomato Relish 19. Grapefruit Vinaigrette 20. HCG BBQ Sauce 21. Honey Lime Dressing 22. Horseradish Marinade & Dipping Sauce 23. Horseradish Sauce (Best for Maintenance) 24. Italian Vinaigrette 25. Lemon Pepper Marinade 26. Marinara Sauce 27. Orange Tarragon Chicken or Fish Marinade 28. Salsa 29. Spicy Orange Sauce 30. Strawberry Vinaigrette 31. Sweet and Spicy Mustard Dressing 32. Sweet Cilantro Sauce (Best for Maintenance) 33. Sweet Orange Marinade and Dressing 34. Sweet Wasabi Marinade and Dipping Sauce 35. Tarragon Vinegar Infusion 36. Teriyaki Sauce 37. Tomato Basil Vinaigrette 38. Tomato Picante Dressing

Salads and Appetizers 3 39. Apple Chicken Salad 40. Arugula, Fruit and Chicken Salad 41. Broccoli Salad with Sweet Vinaigrette 42. Ceviche 43. Chicken Cabbage Salad with Orange 44. Chicken Curry Salad 45. Chicken Strawberry Salad 46. Chilled Tomato Salad 47. Chinese Chicken Salad 48. Cold Red Cabbage 49. Coleslaw/Apple Slaw 50. Crab Salad 51. Cucumber Apple Mint Salad 52. Cucumber Orange Salad 53. Fabulous Tuna Salad (Best for Maintenance) 54. Ginger Tomato Salad 55. Horseradish Slaw 56. Hot or Cold Apple/Asparagus Salad 57. Lobster Salad 58. Marinated Cold Asparagus Salad 59. Shrimp Cocktail 60. Spiced Shrimp and Spinach Salad 61. Sweet Asian Cucumber Salad 62. Thai Cucumber Salad Soups and Stews 63. Asparagus Soup 64. Beef and Cabbage Stew 65. Celery Soup 66. Chicken and Cabbage Soup 67. Chicken Broth 68. Chicken Cabbage Chili 69. Chicken Egg Drop Soup 70. Chicken Fajita Soup 71. Chicken Meatball Soup 72. Crab Bisque 73. Creole Gumbo (Chicken or Shrimp)

74. Homemade Chicken Broth 75. Homemade Vegetable Broth 76. Hot and Sour Chicken Soup 77. Hot and Sour Thai Shrimp Soup 78. Italian Veal Stew 79. Lemon Spinach Chicken Soup 80. Mama s Beef Chili 81. Middle Eastern Vegetable Soup 82. Savory Chicken Soup 83. Sweet Strawberry Soup (Hot or Cold) 84. Thai Beef Soup 85. Tomato Basil Soup 86. Vegetable Beef Soup 87. Zucchini Red Chili 4 Vegetables 88. Cabbage Rice 89. Crunchy Slaw 90. Curried Cauliflower 91. Curried Tomatoes and Zucchini 92. Fried Cabbage 93. Garlic Spinach 94. Ginger Vinaigrette Cucumbers 95. Green Bean Toss 96. Grilled Asparagus with Rosemary Lemon Sauce 97. Herbed Asparagus 98. Hot Pickled Red Cabbage 99. Indian Spiced Spinach 100. Italian Stewed Tomatoes & Zucchini 101. Lemon Garlic Broccoli 102. Pickled Beet Greens (Substitute Spinach) 103. Radish Relish 104. Roasted Cauliflower 105. Roasted Fennel and Onions 106. Roasted Fruit and Vegetable Kabobs 107. Roasted Onion and Tomato 108. Saffron Cabbage 109. Spiced Chard 110. Spiced Beet Greens

111. Sweet and Sour Red Cabbage 112. Sweet and Spicy Cole Slaw 113. Sweet Simmered Cabbage 114. Wilted Spinach and Mushrooms 5 ENTREES Beef Entrees 115. Baked Italian Meatballs 116. Baked Italian Steak 117. Baked Stuffed Tomatoes 118. Beef and Apple Kabobs 119. Beef Bourguignon 120. Beef Brisket in Crock Pot 121. Beef Cabbage Rolls 122. Beef Stuffed Tomato 123. Beef Tacos 124. Corned Beef Hash 125. Dublin Corned Beef and Cabbage 126. Fajitas 127. Ginger Beef 128. Hamburgers 129. HCG Burger 130. Luscious London Broil 131. Meatloaf 132. Mongolian Beef with Cabbage 133. New-Fashioned Meat Loaf 134. Pot Roast 135. Sauerkraut and Meatballs 136. Sicilian Beef Roll Ups 137. Spaghetti-less Meat Sauce 138. Steak & Asparagus Stir-Fry 139. Steak and Spinach Spirals 140. Stuffed Chard Rolls 141. Stuffed Sweet Onion 142. Veal Florentine 143. Veal Picatta 144. Veal Roma Style 145. Wholesome Beef Stew

146. Zucchini Spaghetti 6 Chicken Entrees 147. Asian Ginger Chicken 148. Baked Apple Chicken 149. Bruchetta Chicken 150. Buffalo Style Chicken Fingers 151. Chicken Asparagus Bake 152. Chicken Broccoli Casserole 153. Chicken Cacciatore 154. Chicken Curry 155. Chicken Paprika 156. Chicken Pesto Sauté 157. Chicken Sausage 158. Chicken Sausage with Apple 159. Chicken Sausage Zucchini Boats 160. Chicken Tacos 161. Chicken Zucchini Bake 162. Cilantro Chicken Ole 163. Cinnamon Curry Chicken 164. Crock Pot Chicken 165. Grilled Chicken Piccata 166. Italian Chicken Bundles 167. Lemon Chicken 168. Lite Lemon Chicken 169. Moroccan Lemon Chicken 170. Mustard Baked Chicken 171. Mustard Chicken 172. Mustard Chicken Wraps 173. Orange Ginger Chicken 174. Orange Grilled Chicken With Herbs 175. Oregano Chicken 176. Persian Spiced Chicken 177. Roasted Garlic Chicken 178. Rosemary Chicken 179. Spicy Chicken Sausage Patties 180. Stuffed Chicken Rolls 181. Succulent Baked Chicken 182. Sweet and Sour Chicken

183. Szechwan Chicken with Cabbage 184. Tangy Vinegar Chicken 185. Thai Chicken 186. Tomato Basil Chicken 7 Seafood Entrees 187. Baked Lobster with Spicy Lemon/ Lime Sauce 188. Blackened Red Snapper 189. Citrus Fish 190. Citrus Shrimp 191. Curried Fish Bake 192. Curried Tomato Shrimp 193. Fish Fillets with Salsa Verde 194. Fish Taco Salad 195. Garlic Shrimp 196. Garlic Shrimp Stir Fry 197. Halibut Steaks with Cucumber Sauce 198. Just for the Halibut 199. Lemon Pepper Tilapia 200. Orange Mahi Mahi 201. Orange Onion Glazed Orange Roughy 202. Orange Roughy with Strawberry Salsa 203. Orange Roughy with Tomatoes and Onion 204. Sautéed Snapper with Lemon Pepper Sauce 205. Shrimp Creole 206. Shrimp Etouffee 207. Shrimp Scampi 208. Shrimp Stuffed Tomato 209. Shrimp with Mint and Cilantro 210. Spiced Scallops and Shrimp 211. Sweet and Sour Shrimp 212. Tilapia with Herbs Desserts 213. Apple Chips 214. Apple Cookies 215. Apple Slices with Cinnamon Sauce 216. Applesauce with Cinnamon

217. Caramel Apple Pie 218. Dark Chocolate Flavored Strawberry or Orange Slices 219. Frounceen Grapefruit Spears 220. Fruit with Warm Vanilla Sauce 221. Iced and Spiced Orange Slices 222. Iced Cocoa Strawberries 223. Orange or Lemon Pops 224. Strawberry Sorbet / Pops 225. Warm Spiced Oranges 226. Warm Strawberry Compote 8

SALAD DRESSINGS, MARINADES AND SAUCES 9 Apple Relish 1 apple finely minced 1 stalk of celery minced (optional) 2 tablespoons apple cider or red wine vinegar 2 tablespoons lemon juice 1 teaspoon minced red onion Dash of Worcestershire sauce Salt and pepper to taste Steviato 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.

Asparagus Guacamole 10 1 pound asparagus ends trimmed and cut into 1-inch pieces 1 lime, juiced ¼ cups fresh cilantro stems removed and finely chopped ¼ cup salsa ½ teaspoon cumin ½ teaspoon chili powder Garlic salt and black pepper to taste Steam or boil asparagus until very tender. Drain and rinse under cold water to cool completely. Drain well. Place cooled asparagus in a food processor fitted with a chopping blade; process for 30-60 seconds until smooth. Transfer asparagus to a small bowl. Add lime juice, cilantro, salsa and seasonings. Stir well to combine. Refrigerate. Serve over meat, salad greens, Melba toast and in lettuce wraps; also makes a good dip for vegetables. Makes approximately 2 cups, serving size of 2 tablespoons Calories: 8 per serving, Fat: 0 grams.

Cajun Dressing and Dipping Sauce 11 1 tablespoons apple cider vinegar 1 tablespoon lemon juice Dash of garlic powder Dash of onion powder Cayenne pepper to taste Salt and black pepper to taste ¼ 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 vegetable or fish.

Citrus Ginger Dressing & Marinade 12 1 tablespoon lemon juice 1 tablespoons orange juice 1 teaspoon apple cider vinegar 1 tablespoon Bragg's liquid Aminos Ginger fresh or ground to taste Salt and fresh black pepper to taste 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.

Cocktail Sauce 13 1 cup Heinz Reduced Sugar or One Carb ketchup 3 tablespoons fresh squeezed lemon juice 1 teaspoon ground horseradish or to taste ½ teaspoon Worcestershire sauce Fresh ground black pepper to taste Combine all ingredients in a small bowl and stir well. Refrigerate. Makes approximately 1 cup, serving size of 1 tablespoon Calories: 5 per serving, Fat: 0 grams.

Creamy Ranch Dressing (Best for Mainenance) 14 1 cup Fat Free cottage cheese ¼ tablespoon garlic powder ¼ tablespoon onion powder 2 tablespoons white wine vinegar ¼ cup skim milk 1 teaspoon chopped chives Puree all ingredients in a food processor or blender. Refrigerate in tightly sealed container. Makes approximately 1½ cups, serving size of 2 tablespoons each

De-Light Vinaigrette 15 1 cup chicken broth ¼ cup green onion, chopped ¼ cup fresh parsley, stems removed 2 tablespoon red wine vinegar 1 teaspoon Dijon or course ground mustard 1 clove garlic, minced ¼ tablespoon dried dill In a covered blender, combine all ingredients. Cover tightly and blend until smooth. Refrigerate for at least 2 hours. Serve over salad greens or use as a marinade for meats. Makes approximately 2 cups, serving size of 2 tablespoons

Dill Dressing & Marinade 16 Fresh dill minced 1 tablespoons lemon juice 2 tablespoons apple cider vinegar 2 tablespoons low sodium chicken or vegetable broth ½ teaspoon Old Bay seasoning mix 1 tablespoon MCT oil Salt and pepper to taste 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, double or triple the recipe as needed.

French Dressing 17 ¼ cup low sodium beef broth 2 tablespoons apple cider vinegar 2 tablespoons lemon juice 1 clove garlic crushed and minced ¼ teaspoon horseradish or to taste ½ 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.

Fresh Tomato Relish 18 1 pound fresh tomatoes 3 tablespoons red wine vinegar 1 teaspoon Dijon or Spicy Brown mustard 2 tablespoons water ½ medium red onion, chopped ½ teaspoon salt 3 tablespoons capers, drained Ground black pepper to taste Dice tomatoes and place in a medium, glass or plastic bowl. Combine all remaining ingredients and mix well. Cover and refrigerate. Serve with fish or chicken, or over salad greens. Makes approximately 2¼ cups, serving size of ¼ cup each Calories: 220 per serving, Fat: 0 grams.

Grapefruit Vinaigrette 19 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 salt and fresh ground pepper.

HCG BBQ Sauce 20 ½ cup Heinz Reduced Sugar or One Carb ketchup 2 tablespoons dried minced onion ¼ cup dill pickle relish, no sugar added ¼ cup water 1 packet Stevia 1½ teaspoon Worcestershire sauce 2 tablespoons lemon juice ¼ tablespoon mustard Dash cayenne Dash black pepper Salt to taste Place all ingredients in a small sauce pan and bring to a boil. Reduce heat to low, simmer for 20 minutes, stirring often. Refrigerate. Serve over grilled chicken or fish. Makes approximately 1 cup, serving size 2 tablespoons Calories: 7.5 per serving, Fat: 0 grams.

Honey Lime Dressing 21 ¼ cup fresh squeezed lime juice ¼ cup red wine vinegar 2 tablespoons sugar free honey 2 tablespoons fresh cilantro, finely chopped 2 cloves garlic, minced Mix all ingredients in a small bowl until combined. Refrigerate. Also makes a great marinade for chicken and fish. Makes approximately ¾ cup, serving size is 2 tablespoons

Horseradish Marinade & Dipping Sauce 22 ¼ cup low sodium beef broth 1 teaspoon of horseradish or to taste ½ teaspoon garlic powder ¼ 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.

Horseradish Sauce (Best for Maintenance) 23 ¼ cup Fat Free Mayonnaise ¼ cup Fat Free sour cream 1 teaspoon Dijon mustard 2 green onions, finely chopped 2 tablespoons ground horseradish Place all ingredients in a small bowl and mix until well blended. Refrigerate. Serve over steak, or meat of your choice; also makes a good dip for vegetables. Makes approximately ¾ cup, serving size is 1 tablespoon Calories: 13 per serving, Fat: 0 grams.

Italian Vinaigrette 24 ½ cup low sodium chicken or vegetable broth 1 tablespoon MCT oil 2 tablespoon apple cider vinegar 2 tablespoons lemon juice 1 teaspoon organic Italian herb spice blend 2 tablespoons finely minced onion ½ teaspoon garlic powder ½ 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.

Lemon Pepper Marinade 25 4 tablespoons lemon juice 3 tablespoons low sodium chicken or vegetable broth Salt and black pepper to taste 1 teaspoon MCT oil Stevia to taste (optional) Mix ingredients together. Marinate protein for 20 or more minutes.

Marinara Sauce 26 4 large tomatoes or as many as you want if you wish to increase the recipe 1 cup low sodium chicken or vegetable broth 1 6 ounce can tomato paste 1 tablespoon dried basil or fresh rolled and chopped basil to taste 2 tablespoons minced onion 2 cloves of garlic crushed and minced 1 teaspoon dried oregano Salt and pepper to taste Cayenne pepper to taste Pinch of marjoram Chop tomatoes or puree in a food processor for a smoother texture, add spices and heat in a saucepan. Allow to slow cook for 30 minutes to an hour. Allow the liquid to reduce or add additional water to achieve desired consistency.

Orange Tarragon Chicken or Fish Marinade 27 ¼ cup chicken or vegetable broth 2 tablespoons apple cider vinegar ½ orange, juiced 1 clove of garlic crushed and minced 1 teaspoon fresh tarragon chopped ¼ teaspoon onion powder 1 teaspoon MCT oil Salt and pepper to taste 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 periodically with 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.

Salsa 28 1 cup fresh chopped tomato 3 tablespoons lemon or lime juice 1 tablespoon apple cider vinegar (optional) 2 cloves garlic crushed and minced 2 tablespoons finely chopped onion ¼ teaspoon chili powder ¼ teaspoon fresh or dried oregano Cayenne pepper to taste Fresh chopped cilantro Salt and pepper to taste 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.

Spicy Orange Sauce 29 ½ orange rolled and slightly juiced with rind ½ lemon slightly juiced and with rind ½ cup water 1 tablespoon minced green onion 1 clove crushed garlic ¼ teaspoon ginger powder ¼ 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 Vi 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 stirring 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.

Strawberry Vinaigrette 30 1 cup strawberries 1 tablespoon apple cider vinegar 1 tablespoon lemon juice 1 tablespoon MCT oil Dash of salt Dash of cayenne (optional) Fresh ground black pepper to taste 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. Use as a marinade or sauce for chicken.

Sweet and Spicy Mustard Dressing 31 2 tablespoons mustard 2 tablespoons apple cider vinegar 2 tablespoons lemon juice 1 tablespoon Bragg's liquid Aminos Pinch of turmeric 1 clove garlic finely minced 1 tablespoon minced onion Stevia to taste Water to desired consistency Dissolve spices in liquid ingredients. Mix thoroughly and heat slightly in a saucepan. Add a little water or extra vinegar to create desired consistency.

Sweet Cilantro Sauce (Best for Maintenance) 32 ¼ cup Sugar Free honey ¼ cup water ¼ cup chicken broth 2 tablespoons red wine vinegar 1 teaspoon lemon juice 1 clove garlic, minced ½ teaspoon cornstarch 2 tablespoons fresh cilantro stems removed and chopped fine Place all ingredients, except cilantro, in a small sauce pan and heat over medium heat. Whisk and boil until sauce thickens and is bubbly. Remove from heat and stir in fresh cilantro. Serve over fish or chicken. Makes approximately ¾ cup, serving size is 2 tablespoon Calories: 52.2 per serving, Fat: 0 grams.

Sweet Orange Marinade and Dressing 33 Juice of 3 orange juice segments 2 tablespoons lemon juice 1 teaspoon apple cider vinegar (optional) 14 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 saucepan then chill until ready to use. You may double the recipe for a marinade add 1 teaspoon MCT oil. Serve with remaining orange slices.

Sweet Wasabi Marinade and Dipping Sauce 34 ¼ teaspoon wasabi powder or to taste (Japanese horseradish) 2 or more tablespoons Bragg's liquid Aminos 1 tablespoon lemon juice 1 teaspoon MCT oil Stevia to taste Mix wasabi into Bragg's, MCT oil and add lemon juice and Stevia to taste.

Tarragon Vinegar Infusion 35 ¼ 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 to taste.

Teriyaki Sauce 36 ½ cup beef or chicken broth (Depending on your protein choice) ¼ cup Bragg's liquid Aminos 2 tablespoons apple cider or red wine vinegar Orange juice (Juice from 3 segments) ¼ cup lemon juice 1 tablespoon finely minced onion 1 teaspoon garlic powder 1 teaspoon onion powder ½ 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.

Tomato Basil Vinaigrette 37 3 tablespoons tomato paste 3 tablespoons apple cider vinegar 2 tablespoons lemon juice ¼ cup water, low sodium chicken or vegetable broth 1 tablespoon minced onion 1/2 teaspoon garlic powder 1/2 teaspoon onion powder 1 teaspoon dried basil or fresh rolled and sliced basil leaves to taste ⅛ 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.

Tomato Picante Dressing 38 1 medium tomato chopped 1 8 ounce can tomato sauce 1 clove of garlic crushed and copped 1 teaspoon mustard powder 1 tablespoons lemon or lime juice ½ teaspoon ground cumin ½ teaspoon chili powder Pinch cayenne pepper 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 ajar and refrigerate. Stir before using.

SALADS AND APPETIZERS 39 Apple Chicken Salad 3½ ounce chicken cooked and diced1 apple diced 3 stalks celery diced 3 tablespoons lemon juice ⅛ teaspoon cinnamon Dash of nutmeg Dash of cardamom Dash of salt and Stevia to taste Wedge of lemon Mix ingredients together, sprinkle with Stevia and cinnamon. Chill for 20 minutes. Serve with a wedge of lemon.

Arugula, Fruit and Chicken Salad 40 3½ ounce of chicken 2 or more cups of arugula greens Your choice of apple, orange, strawberry or grapefruit slices Dressing made from your choice of compatible fruit 1 tablespoon chopped red onion MCT oil (for browning) Salt and pepper to taste Cook chicken with a little lemon juice and water until slightly browned. Prepare and wash arugula. Lay chicken slices on top of arugula salad and top with fruit and a dressing made from your fruit of choice. Examples: Strawberry vinaigrette, grapefruit vinaigrette, spicy orange dressing etc. See recipes for dressings, sauces and marinades.

Broccoli Salad with Sweet Vinaigrette 41 ½ cup fresh squeezed orange juice ½ cup fat free plain yogurt 2 tablespoons stone ground mustard 1-2 packet Stevia or other sugar substitute 8 cups broccoli florets ½ medium red onion, chopped In a large plastic bowl, whisk together the orange juice, yogurt, mustard and Stevia. Add the broccoli and onion; toss to coat. Cover and refrigerate for at least 1 hour or up to 1 day before serving. Makes 4 servings of 2 cups each Calories: 92 per serving, Fat: 0 grams.

Ceviche 42 3½ ounce chilled cooked white fish or shrimp 3 tablespoons lemon or lime juice Diced tomatoes 1 tablespoon chopped onion 1 clove garlic crushed and minced Fresh chopped cilantro Dash hot sauce Salt and pepper to taste 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.

Chicken Cabbage Salad with Orange 43 3½ ounce of chicken ½ head cabbage (any variety) One orange (3 tablespoons of juice and remaining orange sliced or in segments)1tablespoon apple cider vinegar 1 tablespoons lemon juice 1 tablespoon Bragg's liquid Aminos Pinch of fresh or powdered ginger if desired Dash of cayenne (optional) Stevia to taste (optional) Salt and fresh black pepper to taste Marinate strips of chicken in apple cider vinegar, lemon juice and spices. Cook thoroughly browning slightly. Prepare dressing with 3 tablespoons of orange juice, Bragg's, Stevia, black pepper, salt and cayenne. You may add extra apple cider vinegar if desired. Shred cabbage into coleslaw consistency and toss lightly with dressing. Allow to marinate for at least 20 minutes or overnight. Top with chicken and orange slices.

Chicken Curry Salad 44 3½ ounce diced chicken 1 apple diced Celery diced (optional) ¼ cup water 1 tablespoons lemon juice 1 tablespoon finely minced onion 1 clove of garlic crushed and minced ¼ teaspoon curry powder or to taste 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 ¼ cup of 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.

Chicken Strawberry Salad 45 Dressing: 2 tablespoons fresh squeezed orange juice 2 tablespoons fresh squeezed lemon juice 1-2 packets Stevia Combine ingredients well. Chill until serving. Salad: 2 tablespoons fresh squeezed orange juice 1 clove garlic, minced 2 green onions, thinly sliced ½ pound chicken breast 4 cups raw spinach 1 cup sliced strawberries ¼ medium red onion sliced, rings separated In a gallon size zip-lock bag combine, soy sauce, green onions, 2 tablespoons orange juice and garlic. Add chicken and seal bag. Marinate in refrigerator for 2-24 hours, turning occasionally. Remove chicken from bag and reserve marinade. Grill or broil chicken for 8-10 minutes turning once and brushing with marinade. Cook until chicken is tender and no longer pink. Cool chicken slightly. Place spinach, 2 cups each, onto serving plates. Slice chicken and place on top of spinach, top with sliced strawberries and red onion rings. Shake dressing and drizzle evenly over two salads. Makes 2 servings Calories: 195 per serving, Fat: 3 grams.

Chilled Tomato Salad 46 Chopped tomatoes ¼ cup apple cider vinegar 1 tablespoon green onion sliced 1 garlic clove crushed and minced Dash of mustard powder ¼ teaspoon basil ⅛ teaspoon thyme ⅛ teaspoon marjoram 1 teaspoon MCT oil Salt and pepper to taste Combine apple cider vinegar with spices. Pour over tomato chunks or slices. Marinate and chill for 1 hour before serving.

Chinese Chicken Salad 47 3½ ounce chicken breast Cabbage 3 tablespoons Bragg's liquid Aminos 1 tablespoon apple cider vinegar 1 tablespoon minced green onion 1 clove of garlic crushed and minced Fresh grated ginger or a dash of powdered Pinch of red pepper flakes MCT oil (for browning) Stevia to taste Salt and pepper to taste Brown the chicken with MCT oil and lemon juice, 1 tablespoon Bragg's, garlic, and onion. Slice cabbage into fine strips. Steam lightly until cooked. Drain off excess liquid. Add chicken, ginger, salt and pepper and chill. Sprinkle with additional Bragg's.

Cold Red Cabbage 48 ½ head of red cabbage ¼ cup apple cider or red wine vinegar 3 tablespoons Bragg's liquid Aminos 3 tablespoons lemon juice teaspoon onion powder ¼ teaspoon garlic powder 1 clove finely minced garlic 1 tablespoon finely minced onion Cayenne pepper to taste Stevia to taste Salt and black pepper to taste Combine spices with liquid ingredients. Coat cabbage thoroughly with dressing and marinate for 1-2 hours or overnight to blend flavors.

Coleslaw/Apple Slaw 49 ¼ head cabbage 1 apple diced (optional) 1 tablespoons lemon juice 1 tablespoon apple cider vinegar ¼ teaspoon garlic powder Dash of mustard powder Dash of cinnamon (optional) Salt and pepper to taste Stevia to taste 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.

Crab Salad 50 3½ ounce crab Celery diced (optional) tablespoon lemon juice 1 teaspoons apple cider vinegar 1 tablespoon Bragg's liquid Aminos 1 tablespoon finely minced red onion Dash of garlic powder Dash of onion powder Cayenne pepper to taste Salt and black pepper to taste 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.

Cucumber Apple Mint Salad 51 4 medium cucumber, peeled and diced 1 medium apple, grated or diced ¼ cup Fat Free plain yogurt 1 medium lemon, juiced 12 mint leaves, thinly sliced Salt and pepper to taste In a medium bowl; combine cucumber, apple, yogurt, lemon juice and mint. Stir well to mix. Add salt and pepper to taste. Chill until serving. Makes 4 servings of ¾ cup each.

Cucumber Orange Salad 52 1 cucumber sliced Orange slices (1 orange) Orange juice from 3 segments 1 tablespoon lemon juice 1 teaspoon apple cider vinegar 1 teaspoon fresh tarragon minced 1 tablespoon red onion minced Salt and pepper to taste Stevia to taste Combine apple cider vinegar, Stevia, onion, and spices and mix well. Add cucumber and orange slices, tarragon, salt and pepper to taste. Marinate for 30 minutes.

Fabulous Tuna Salad (Best for Maintenance) 53 4 ounce. White Albacore tuna, in water, drained 1 large radish, grated 1 green onion, sliced ½ stalk celery, thinly sliced ½ teaspoon Fat Free Mayonnaise 1 teaspoon fresh squeezed lemon juice Lemon pepper to taste Mustard to taste Place all ingredients in a small bowl and mix well. Serve in lettuce of choice, as a wrap, or on Melba toast. This also a great salad topper for greens of your choice and a lemon wedge squeezed over top. Makes 1 serving Calories: 160 per serving, Fat: 4 grams.

Ginger Tomato Salad 54 3 tablespoons rice vinegar 1 teaspoon fresh ginger, grated or minced 1 packet Stevia or other sugar substitute 2 cups cherry or grape tomatoes, halved ½ medium red onion, sliced Salt to taste In a small bowl, whisk together rice vinegar, ginger, Stevia and salt. Add tomatoes and onion. Toss gently to coat. Cover and chill for 1-4 hours. Eat as is or serve over fresh cut greens. Makes 4 servings of ½ cup each Calories: 25, Fat: 0 grams.

Horseradish Slaw 55 Finely chopped cabbage ¼ cup apple cider vinegar 3 tablespoons low sodium broth (beef, vegetable, or chicken) 1-2 tablespoon Bragg's liquid Aminos 1 tablespoon lemon juice 1 tablespoon minced red onion ¼ teaspoon horseradish or to taste Pinch of celery seeds Salt and black pepper to taste 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.

Hot or Cold Apple/Asparagus Salad 56 6-8 stalks of asparagus chopped 1 apple diced 4 tablespoons lemon juice and water as needed ¼ teaspoon cinnamon 1 tablespoon finely minced onion Salt and pepper to taste 1 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 salt, pepper, and Stevia to taste. Chill in refrigerator for 10 minutes and serve as a salad or hot as a side dish.

Lobster Salad 57 3½ ounce 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 Salt and black pepper to taste Stevia to taste Mix lobster, liquid ingredients and spices together and serve over a salad, greens, or with another vegetable.

Marinated Cold Asparagus Salad 58 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 to taste Lightly steam the asparagus until tender. Marinate in juices and spices for at least 30 minutes and enjoy.

Shrimp Cocktail 59 3½ ounce raw shrimp (approximately 10-12 medium shrimp steamed) Cocktail sauce 3 ounces tomato paste 2 tablespoons lemon juice 1 tablespoon apple cider vinegar 1 teaspoon hot sauce ⅛ teaspoon of horseradish or to taste Dash of mustard powder Stevia to taste Salt and pepper to taste Add water as needed 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. Chill shrimp for 30 minutes in the refrigerator and serve with cocktail dipping sauce.

Spiced Shrimp and Spinach Salad 60 1 pound raw shrimp, peeled and deveined 1½ teaspoon Fajita or Mexican seasoning 2 garlic cloves, minced 12 cups spinach 2 lemons, juiced Vinaigrette dressing. Rinse shrimp; pat dry with paper towels. In a small bowl toss together the shrimp and fajita seasoning; set aside. Lightly mist a large non-stick skillet with olive oil pan spray heat over medium high heat. Carefully add the lemon juice, shrimp and garlic. Cook and stir for 3-5 minutes until the shrimp are pink and opaque. Remove from heat and set aside. Divide spinach equally among 4 serving plates and spoon spiced shrimp over top. Makes 4 servings Calories: 130 per serving, Fat: ½ gram.

Sweet Asian Cucumber Salad 61 1 cucumber sliced/diced 1 tablespoons apple cider vinegar 1 tablespoon fresh lemon juice 1 tablespoon Bragg's amino acids 1 teaspoon finely minced onion Cayenne pepper to taste Stevia to taste 1 teaspoon MCT oil Mix ingredients together, marinate for 15 minutes or more and serve chilled. Variations: Marinate cucumbers in Sweet wasabi marinade.

Thai Cucumber Salad 62 1 whole cucumber cut julienne style 1 tablespoons Bragg's liquid Aminos 2 tablespoons lemon juice 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 ⅛ teaspoon red chili flakes Salt and pepper to taste Stevia to taste 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.

SOUPS AND STEWS 63 Asparagus Soup 4-5 stalks asparagus 2 cups chicken or vegetable broth (or substitute 1 cup water for 1 cup broth) 3 tablespoons Bragg's liquid Aminos 2 tablespoons chopped onion ¼ teaspoon thyme ¼ teaspoon garlic powder ¼ teaspoon onion powder 1 bay leaf 1 tablespoon low fat milk Salt and pepper to taste 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 3½ ounce diced chicken if desired. You can replace dried spices with 1-2 teaspoons of Old Bay seasoning if you wish.

Beef and Cabbage Stew 64 1 pound (95%) lean ground beef ½ medium onion, chopped 2 stalks celery, with leaves, chopped 12 cups cabbage, shredded 4 cups beef broth 1 clove garlic, minced ½ teaspoon dried parsley ¼ tablespoon onion salt ¼ tablespoon celery salt Pepper to taste In a large stock pot add cabbage and beef broth. Cover and heat on medium-high until boiling, reduce heat to low. In a large non-stick skillet brown ground beef and drain grease if needed. To browned beef add; onion, celery, garlic and seasoning. Cook and stir until vegetables are slightly tender. Add beef mixture to cabbage. Simmer uncovered, on low until cabbage is tender. Makes 4 servings of 2½ cups each Calories: 198 per serving, Fat: 4½ grams.

Celery Soup 65 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) 1/4 teaspoon thyme 1 bay leaf ¼ 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 20-30 minutes.

Chicken and Cabbage Soup 66 3½ ounce chicken Cabbage 1 cup low sodium chicken broth (or substitute 1 cup water for 1 cup broth) 2 tablespoons Bragg's amino acids (optional) 2 cloves garlic crushed and minced 1 tablespoon chopped onion ¼ teaspoon thyme ¼ teaspoon rosemary Cayenne to taste Salt and pepper to taste Combine chicken and spices in medium saucepan. Bring broth to a boil. Add cabbage. Reduce heat and simmer for a minimum of 30 minutes. Add additional water to broth as needed. Variations: change the spices and add fresh tarragon or turmeric. Add a ¼ lemon with rind to the broth and simmer for a rich lemon flavor.

Chicken Broth 67 2 cups low sodium chicken broth (or substitute 1 cup water for 1 cup broth) 2 tablespoons Bragg's liquid Aminos 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 Salt and 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, Bragg's liquid Aminos, 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.

Chicken Cabbage Chili 68 1 pound chicken breast, cooked and shredded 12 cups shredded cabbage 8 cups chicken broth 1 (14ounce.) can diced tomatoes with green chilies 1 clove garlic, minced ½ medium onion, chopped 1½ teaspoon chili powder 1½ teaspoon cumin Salt and pepper to taste In a large stock pot, add cabbage, broth, tomatoes and chilies, garlic and onion. Bring to a boil; add spices and reduce heat to low. Simmer uncovered, stirring often, until cabbage is tender. Add cooked and shredded chicken at last few minutes of cooking to heat through. Makes 4 servings; 3 ½ cups each Calories: 187 per serving, Fat: 3 grams.

Chicken Egg Drop Soup 69 1 pound chicken breast, cooked and shredded 8 cups cabbage, shredded 1 small zucchini, grated or 2 cups spinach 1 medium onion, chopped 1 clove garlic, minced 8 cups chicken broth 2 egg whites, lightly beaten ¼ cup soy sauce ¼ teaspoon white pepper Salt to taste Add broth, soy sauce, white pepper and salt to a large stock pot. Bring to a boil over medium-high heat. Slowly drizzle egg whites into broth; stirring constantly in a figure 8 motion. Add cabbage, zucchini, onion and garlic. Reduce heat and simmer until cabbage is tender. Add cooked chicken during last few minutes of cooking, to heat through. Makes 4 servings of 3 cups each Calories: 197 per serving, Fat: 3 grams.

Chicken Fajita Soup 70 1 pound chicken, cooked and shredded 6 cups chicken broth 4 large Zucchini, sliced 1 (14ounce.) can diced tomatoes with green chilies 1 medium onion, chopped 1 clove garlic, minced 1 teaspoon Fajita or other Mexican seasoning ¼ cup fresh snipped cilantro Salt and pepper to taste In a large stock pot combine chicken broth, zucchini and tomatoes with chilies, onion, garlic and seasoning. Bring to a boil over medium-high; reduce heat. Simmer covered for 15-20 minutes or until zucchini is tender. Stir in cooked chicken; heat through. Just before serving stir in snipped cilantro. Makes 4 servings of 2½ cups each Calories: 190 per serving, Fat: 3 grams.

Chicken Meatball Soup 71 Meatballs 3½ ounce ground chicken breast 1 teaspoon minced onion 1 clove garlic crushed and minced Pinch of sage Pinch of marjoram Pinch of thyme Dash of onion powder Dash of garlic powder 1 serving Melba toast crumbs (optional) Broth 2 cups low sodium chicken broth (or substitute 1 cup water for 1 cup broth) 1 tablespoon Bragg s liquid Aminos 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 Salt and pepper to taste Combine ground chicken breast with spices, chopped garlic, onion, and crushed Melba toast. Form into balls. Bring broth to a broil; add spices, vinegar, Bragg s liquid Aminos, 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.

Crab Bisque 72 3½ ounce crab meat 1 cup tomatoes chopped 2 cups low sodium vegetable broth (or substitute 1 cup water for 1 cup broth) 1 tablespoon onion minced 1 clove garlic crushed and minced 1 teaspoon Old Bay seasoning 1 bay leaf 1 tablespoon low fat half and half milk Cayenne pepper to taste Salt and black pepper to taste 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 20-30 minutes stirring frequently.

Creole Gumbo (Chicken or Shrimp) 73 3½ ounce 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 Dash of Worcestershire sauce Cayenne pepper to taste MCT oil (for frying) Salt and pepper to taste Liquid smoke hickory smoke flavoring to taste 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 20-30 minutes. Serve hot and garnish with fresh parsley.

Homemade Chicken Broth 74 3 large chicken breasts 10 or more cups of water ½ large onion chopped 4 stalks of celery chopped 5 cloves of garlic sliced 1 bay leaf Salt and pepper to taste In a large soup pot or crock pot combine chicken and 10 or more cups of water. Water should slightly cover the chicken. Add celery and spices. Heat to a boil then reduce heat to simmer. Allow to slow cook for 4 hours. Remove vegetables and chicken from broth. Refrigerate stock and skim off the chicken fat. Put through a strainer for a clear broth.

Homemade Vegetable Broth 75 10 or more cups of water ½ 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 to taste 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.

Hot and Sour Chicken Soup 76 3½ ounce chicken breast diced 1 cup low sodium chicken broth 1 cup water 4 tablespoons apple cider vinegar 4 tablespoons Bragg's liquid Aminos ½ a lemon in quarters with rind 1 clove garlic crushed and minced 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.

Hot and Sour Thai Shrimp Soup 77 3½ ounce shrimp 2 cups vegetable broth (or substitute 1 cup water for 1 cup broth) Juice of ½ 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 Salt and pepper to taste Bring the broth to a boil. Add the ginger, lemongrass, lemon juice, onion, and pepper. Simmer for 10-15 minutes. Add the shrimp and cilantro and cook another 8 minutes. Serve hot. Remove lemongrass before serving.

Italian Veal Stew 78 1 pound veal or beef, 1-inch cubes cut for stew 2 cups beef broth 8 cups cabbage, coarsely chopped 2 stalks celery, cut into ½ inch pieces 4 green onions, cut into ½ inch pieces 2 cloves garlic, minced 1 (14ounce.) can diced tomatoes 1 (8ounce.) can tomato sauce 1 bay leaf ½ teaspoon crushed rosemary 1 teaspoon Italian seasoning Salt and pepper to taste Cooking time 7-9 hours Place all ingredients into a 4 quart or larger crock pot or slow cooker. Stir well. Cover; cook on low for 7-9 hours until meat is very tender. Remove bay leaf before serving. Makes 4 servings of 2½ cups each Calories: 242 per serving, Fat: 6½ grams.

Lemon Spinach Chicken Soup 79 3½ ounce chicken 2 cups low sodium chicken broth (or substitute 1 cup water for 1 cup broth) ½ a lemon with rind 1-2 cup cups loosely packed spinach cut into strips 1 tablespoon onion chopped 1 clove garlic crushed and minced 1 stalk lemongrass (optional) ¼ teaspoon thyme or to taste Cayenne pepper to taste MCT oil Salt and pepper to taste 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 20-30 minutes. Add the fresh spinach during the last five minutes of cooking. Serve and enjoy.

Mama's Beef Chili 80 3½ ounce lean ground beef (97% Lean) 1 cup chopped tomatoes ½ cup water 1 tablespoon minced onion 2 cloves garlic crushed and minced Pinch of garlic powder Pinch of onion powder ¼ teaspoon chili powder Pinch of oregano Cayenne pepper to taste (optional) MCT oil (for frying) Salt and pepper to taste 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.

Middle Eastern Vegetable Soup 81 2 cups low sodium vegetable broth (or substitute 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 clove garlic crushed and minced 1 tablespoon onion chopped ⅛ teaspoon ginger ¼ teaspoon cumin Salt and black pepper to taste Fresh parsley, cilantro or mint Combine broth, tomato sauce, and paste. Bring to a boil. Reduce heat and add spices. Simmer for 20-30 minutes or until vegetables are tender.

Savory Chicken Soup 82 3½ ounce chicken breast cubed 1-2 cups chopped celery or tomatoes 2 cups low sodium chicken broth (or substitutee 1 cup water for 1 cup of broth) 1 tablespoon minced onion 2 cloves garlic crushed and sliced 1 bay leaf ½ teaspoon organic poultry spice blend Cayenne pepper to taste Salt and black pepper to taste 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.

Sweet Strawberry Soup (Hot or Cold) 83 6-7 medium strawberries 2 tablespoons lemon juice ¼ cup water Vanilla liquid Stevia or powdered vanilla to taste Dash of cinnamon Puree strawberries with spices, lemon juice, water and milk. Heat the strawberry mixture in a small saucepan for 3-5 minutes. Serve hot or chilled with a garnish of mint.

Thai Beef Soup 84 3½ ounce beef Celery 2 cups low sodium beef lo or vegetable broth (or substitute 1 cup water for 1 cup broth) 3 tablespoons Bragg's liquid Aminos 1 tablespoon chopped green onion 1 clove of garlic crushed and minced Fresh cilantro ½ teaspoon fresh grated ginger ⅛ teaspoon chili powder or red pepper flakes 1 bay leaf Pinch of cinnamon Stevia to taste Salt and pepper 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 beef and celery and Homemade Chicken Broth.

Tomato Basil Soup 85 2 cups low sodium chicken or vegetable broth (or substitute 1 cup water for 1 cup broth) 2 cups chopped fresh tomatoes 2 ounces of tomato paste 4-6 leaves of fresh basil rolled and sliced 1 or 2 cloves garlic crushed and minced 1 tablespoons chopped onion 1 teaspoon garlic powder ¼ teaspoon dried oregano Pinch of marjoram Salt and black pepper to taste 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.

Vegetable Beef Soup 86 3½ ounce lean beef cubed Celery, cabbage, or tomato diced 2 cups low sodium beef or vegetable broth (or substitute 1 cup water for 1 cup of broth) 1 tablespoon onion chopped 1 clove garlic crushed and minced 1 bay leaf ⅛ teaspoon dried basil ⅛ teaspoon fresh or dried oregano Pinch of thyme Pinch of paprika Pinch of chili powder Salt and pepper to taste Combine onion, garlic and spices with beef broth. Add celery and diced beef. Simmer for 20-30 minutes. Add tomatoes and simmer for an additional 5 minutes.

Zucchini Red Chili 87 1 pound lean stew meat or ground beef 4 medium zucchini, sliced ½ large onion, chopped 2 cloves garlic, minced 1 (14ounce.) can diced tomatoes with green chilies ½ teaspoon dried oregano ½ teaspoon cumin ½ teaspoon chili powder ½ teaspoon paprika 1 (8ounce.) can tomato sauce 1½ cup beef broth Salt and pepper to taste Cooking time; 5-7 hours Brown beef cubes in a larger non-stick skillet. In an electric crock pot of slow cooker, combine browned beef, onion, garlic, tomatoes and green chilies, spices, tomato sauce and beef broth. Stir well. Add sliced zucchini and stir again. Cover and cook on low for 5-7 hours or until beef is very tender. Makes 4 servings of 2 ½ cups each Calories: 255 per serving, Fat: 8 grams.

88 VEGETABLES Cabbage Rice (Noodle HCG Alternative) ½ - 1 head of cabbage finely chopped into rice sized or noodle size pieces Your choice of spices 1 cup low sodium chicken, vegetable broth or water MCT oil (for Sauté) Mexican rice style 1 cup chicken or vegetable broth 2 tablespoons minced onion 1 clove of garlic crushed and minced ¼ teaspoon Mexican oregano ¼ teaspoon cayenne pepper or to taste Dash of cumin to taste Fresh chopped cilantro Salt and pepper to taste MCT oil (for Sauté) Italian style 1 cup chicken or vegetable broth ¼ teaspoon fresh or dried oregano ¼ teaspoon dried basil or 5 leaves fresh basil rolled and sliced 2 tablespoons minced onion 1 clove garlic crushed and minced Salt and pepper to taste MCT oil (for Sauté) In a large frying pan Sauté cabbage with a little water (vegetable or chicken broth may be substituted) and liquid ingredients. Add spices and cook until cabbage is tender adding water as necessary. Add ground beef or chicken to the spiced cabbage if desired.

Crunchy Slaw 89 6 cups shredded cabbage ½ medium red onion 6 radishes, grated ¾ cup Rice vinegar ½ teaspoon white or black pepper 1 teaspoon celery salt 1-2 packets Stevia Place cabbage, onion and radishes into a large mixing bowl. Combine rice vinegar, spices and Stevia. Mix well. Pour over cabbage and toss well to coat. Let sit 10-15 minutes or chill overnight; tossing again before serving. Makes 4 servings of 1½ cups each Calories: 36 per serving, Fat: 0 grams.

Curried Cauliflower 90 4 cups cauliflower florets ¼ cup chicken broth ½ medium onion, sliced and separated 1 teaspoon curry powder Dash crushed red pepper flakes Salt to taste Steam cauliflower, until crisp-tender. Heat a medium saucepan over medium heat. Add onions and chicken broth; cook and stir until onions are just tender. Stir in curry powder, red pepper flakes and salt to taste. Remove from heat, add cauliflower and toss well to coat. Makes 4 servings of 1 cup each Calories: 35 per serving, Fat: 0 grams.

Curried Tomatoes and Zucchini 91 2 (14ounce.) cans diced tomatoes 4 medium zucchini, halved lengthwise and sliced into ½ inch slices 1 medium onion, chopped 1 teaspoon curry powder ¾ tablespoon ground ginger ½ cup water Salt and pepper to taste Heat a large saucepan over medium-high heat. Lightly mist with olive oil pan spray. Add onion and cook until tender. Stir in curry powder and ginger. Cook briefly to brown curry and bring out flavor. Stir in tomatoes, zucchini, water, salt and pepper. Bring to a boil. Reduce heat to low. Simmer for 20-30 minutes until zucchini is tender. Makes 4 servings of 1½ cup each Calories: 65per serving, Fat: 0 grams.