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Broccoli Quiches

(1 serving of vegetable and 1 protein)

3.5 ounces of broccoli
2 teaspoons favorite herbs and spices
4 eggs: 1 whole egg, 3 egg whites
1 clove garlic

Preheat oven to 400. Beat eggs together with herbs. Steam broccoli until soft. Drain and add to egg mixture. Place cupcake foil wrappers in 4 muffin holes. Fill muffin tins with egg mixture until it reaches the brim. Bake for 10-14 minutes.
(Serving size: 1 serving equals 4 quiche. Calories per serving: 110. )

Spinach Omelet and Orange

(1 serving of protein, ½ serving of vegetable and 1 serving of fruit)

3 cups spinach
1/4 cup diced onions
4 eggs: 1 whole egg, 3 egg whites
1 cup salsa
1/4 cup diced mushrooms
1 orange

Pour the whisked eggs into the skillet and add ingredients. Allow the eggs to cook over medium heat for two to three minutes or until the edges start to become slightly dry. Flip the omelet carefully once it is mostly cooked to finish cooking the top side. Serve salsa and orange on side.
(Serving size: 1 omelet. Calories per serving: 186.)


​Homemade Chicken Broth

6 pieces of boneless, skinless chicken breast (3.5 oz each.)
½ tsp pink salt
8 cups of water
¼ tsp garlic powder
¼ tsp onion powder
¼ tsp celery salt
¼ tsp poultry seasoning
¼ tsp freshly cracked black pepper

In a large pot, mix the water and all seasoning until well blended and powdered seasonings are dissolved. Add raw chicken to the water and bring to a boil at a med-high heat. Once water is boiling, cover and set heat to low-medium and continue to cook until chicken is cooked thoroughly and has reached an internal temperature of 165 degrees Fahrenheit. Remove the chicken from the pot and chicken broth is done. Store saved broth in the fridge or freezer in a glass container.

Chicken with Spinach Pesto

4.5 oz. chicken breast
7 leaves fresh basil, rolled and minced
1 cup packed spinach
2 cloves garlic, crushed and minced
¼ cup chicken broth
¼ teaspoon garlic powder
1 tsp. lemon juice
Salt and pepper to taste
1 tsp. Bragg’s liquid aminos

In a small saucepan, cook chicken with 1/2 cup chicken broth until liquid is absorbed and chicken is lightly brown. Set chicken aside and deglaze pan with 1/2 cup chicken broth. Add spinach and fresh basil and cook for 1 minute. Remove from heat. Puree spinach with garlic, lemon juice, Bragg’s and spices. Add sauce to chicken, simmer 1-2 minutes and serve.

Blackened Chicken Salad

4.5 oz. chicken tenders
¼ tsp. white pepper
1 tbsp. paprika
¼ tsp. black pepper
½ tsp. onion powder
¼ tsp. ground red pepper
½ tsp. garlic powder
1 pinch of salt
¼ tsp. oregano
Spinach or salad greens
¼ tsp. thyme

Combine all spices and rub on chicken. Grill until cooked. Serve over spinach or salad greens. *Garnished with tomato rose. Note the tomato would count as your fruit for the day.


​Braised Cabbage and Apple

8 oz. red cabbage
1 apple, sliced
Apple Cider Vinegar
Lemon pepper
1-2 packets or 6-8 drops stevia

Put cabbage and apple in small saucepan with enough water to allow to ‘braise’. Add vinegar, lemon pepper, and stevia to sweeten. Fold cabbage over and over to cook evenly.

​Candied Apples

4 apples, sliced
4 packets of Sweet Leaf stevia
1 tsp. of cinnamon
2 C. of water
1 tsp. of vanilla

Place 4 apples in a baking dish. Pour the water over top. Sprinkle stevia and cinnamon over apples. Bake at 350 degrees for an hour. Take out of oven and add vanilla to the liquid and stir. Take apples out and pour sweetened water mixture over apples.

​Cauliflower Tortillas

8 oz cauliflower florets
1 egg
3 egg whites
salt and pepper, to taste

Preheat oven to 375 degrees and line a baking tray with parchment paper. Pulse cauliflower in food processor until you get a texture slightly finer than rice. (Once it’s riced measure it to make sure you have 2 cups packed.) Place riced cauliflower in bowl and microwave for 2 minutes and stir, then another two minutes and stir again then place in a dish towel and squeeze excess water out as hard as you can. Place drained cauliflower back in bowl and add eggs, salt and pepper and mix until well combined. (Will be runny but not pure liquid) Spread mixture onto a baking sheet into 6 small fairly flat circles. Place in the oven for 10 minutes then pull out of the oven and carefully peel them off the parchment and flip them and place back in the oven for 5-7 more minutes. Place on a wire rack to cool slightly. Heat a medium sized pan over medium heat and place the tortillas into the pan pressing down slightly and brown them to your liking.


​Egg Drop Soup

24 oz. chicken stock
1/8 tsp. ground ginger
2 tbsp. fresh chives, chopped
1/4 tsp. salt
2 eggs
6 egg whites

Pour the chicken stock into a saucepan over a medium-high heat. Add the ginger, chives and salt to the liquid and allow it to come to a boil. In a small bowl, whisk together the eggs and yolk. As the broth continues to boil, use a fork and drizzle the eggs into the pot. The eggs should cook immediately. Serve warm and enjoy!

​Hot N’ Sour Chinese Soup

1 c. chicken broth
1 tbsp. Stevia
1/2 lemon, quartered
4.5 oz. chicken breast, thinly sliced in long strips
3 tbsp. apple cider vinegar
2 cloves garlic, minced or pressed
1/4 c. minced onion
1 stalk green onions, sliced
1 tea fresh ginger, grated
Dash cayenne pepper
1/4 tea chili powder
Pinch Morton light salt
1 1/4 c. water

Bring chicken broth and water to boil over medium-high heat in a medium pot. Firmly roll lemon with palm of your hand to loosen juices, cut and quarter 1/2 lemon. Squeeze juice from quartered sections into pot then toss in all 4 lemon wedges. Boil for 5 minutes, then remove lemon rind with fork or strainer. Add chicken, onion, garlic, and ginger and boil for 2 minutes. Add remaining spices and boil for 1 minute.

​Egg Drop Soup

4.5 ounces chicken breast
1/2 diced tomatoes
1 jalapeno
1-2 tbsp. cilantro
1-2 tsp. garlic salt
1 green onion
1 tbsp. apple cider vinegar
1 tsp. lemon juice
6 drops lemon Stevia
1 c. beef broth
1 cup water

In a small pot add beef broth, water, chicken, jalapeno (put two knife slits in pepper) and garlic salt. Remove pepper after about 5 minutes or taste broth to make sure it has a little flavor of jalapeno. Cook chicken through and remove from broth, let cool and shred with fingers. Put tomatoes, cilantro, and a 1-3 inch piece of the pepper in blender. Pulse until creamy. Add puree to broth and simmer a few minutes over med heat. Lower heat to med-low, add chicken, green onion, lemon juice, stevia and vinegar. Simmer 10-15 minutes. Garnish with fresh green onion and cilantro.


​Shrimp Stuffed Tomatoes

4.5 oz. cleaned and cooked shrimp
2 medium tomatoes
4 tsbp. parsley
4 tsp. lemon juice
6 tsp. minced garlic
4 tsp. horseradish
½ tsp. stevia
½ tsp. salt
½ tsp. pepper
4 splashes of Franks

Carefully cut off the top of the tomatoes. Use a spoon to scoop out the insides, forming a small bowl. Place the top and removed tomato into a food processor and add all ingredients, except shrimp. Blend until smooth. Place shrimp into food processor with tomato mixture. Pulse several times to lightly chop up the shrimp and blend. Cover shrimp mixture and tomatoes, refrigerate with 2 serving plates for about 1 hour. Spoon shrimp mixture into tomatoes, place additional mix onto serving plates. Decorate with additional sprinkles of parsley, serve.

​Spicy Steamed Shrimp

1 quart water
3 oz. Old Bay TM Seasoning
4.5 oz. tiger prawns with shell
1 lemon, juiced

In a large pot, bring 1 quart of water to a boil. Place shrimp in a steamer basket and place on top of the pot; cover. Do not submerge shrimp. Remove some water if necessary. Season the shrimp with Old Bay seasoning. Steam shrimp until pink. Eat by removing shells as you go and dipping in lemon juice.

​Teriyaki Whitefish

4.5 oz. whitefish
2 cloves minced garlic
2 tbsp. Bragg Liquid Aminos
1 tbsp. rice vinegar
1 tsp. paprika
1 tsp. ginger
1 pinch salt and pepper

Mix Bragg Liquid Aminos, rice vinegar, paprika, garlic, ginger, salt and pepper in a dish. Place whitefish in marinade and coat on both sides. Seal and refrigerate for 30 mins – 1 hr, turning several times. Heat medium size pan over medium heat. Remove fish from marinade and cook 3-4 mins per side until fish flakes.


​Texas Dirty “Rice”

1 lb. lean ground beef
1 C. chicken broth or water
2 C. cabbage finely chopped into rice sized
1/2 – 1 tbsp. chili powder
1/2 tsp. cumin
2 cloves garlic crush and minced
2 tbsp. minced onion
Serve with Frank’s hot pepper sauce.
Salt & Pepper
*Optional ½ red pepper for garnish

In a large frying pan, brown beef over medium high heat. Add the rest of ingredients and cook until cabbage is tender adding more water or broth as necessary. Cook down until no liquid is left. Serve hot. *Optional to garnish with ½ red pepper sliced.

​Steak with Caramelized Onions

12 oz flank steak
Salt & pepper to taste
1 sweet onion, sliced

Preheat oven to broil (500 degrees F). Season steak with salt and pepper or Steak Seasoning. Heat cast iron skillet over medium high heat for 2-3 minutes, or until smoking hot. Sear steak, 2 minutes on each side. Remove steak from skillet and place on an oven safe baking sheet. Broil steak to desired doneness. Deglaze skillet with 1 tbsp water. Add onions and turn heat down to medium. Cook onions, stirring every couple of minutes, until they are golden brown, adding a tablespoon of water each time they start to dry out. Top steak with onions and serve. 3 servings of protein.

​Spicy Beef Lettuce Wraps

1 lbs. ground beef
1 tbsp. Ginger, peel
1 tbsp. Bragg’s Liquid Amminos
2 Garlic Cloves
Pink Salt
1 tsp. Black Pepper
4 Iceberg Lettuce Leaves
2 tbsp. Cilantro Leaves

Brown meat in skillet with the Bragg’s. Meanwhile, place celery, garlic and ginger into food processor. Pulse until desired consistency. I chopped mine very finely. When meat is no longer pink add the pepper and salt. Mix. Add remaining ingredients (from food processor) and cook for another 3 minutes or so to blend the ingredients. Turn off heat and remove from stove, add the cilantro. Mix to combine. Place into bowl. Scoop meat mixture into lettuce and wrap, burrito or taco style. 4 servings of protein.


​Ginger Pear Sauce

1 very ripe pear
1/4 t ginger
10 drops Sweet Leaf vanilla cream stevia
1/8-1/4 c water

Remove core and stem from pear and cut into pieces. Add all ingredients to food processor. Process at low speed until combined then increase to high speed until desired consistency is reached.

​Enoki “Noodles”

8 oz. enoki mushrooms
8 oz. water

Bring water to a boil in saucepan. Separate enoki mushrooms into individual strings. Add mushrooms to saucepan and boil for a few minutes until softened. Drain “noodles” and serve.

​Mashed Cauliflower

16 oz. cauliflower, chopped
3 roasted garlic cloves
1 tsp. fresh thyme leaves
1 tsp. fresh chives, chopped
Salt and pepper, to taste

Fill a large saucepan with about an inch of water, and insert a steamer basket. Bring the water to a boil, and add the cauliflower florets. Reduce the heat to a simmer and cover, allowing the cauliflower to steam for 6-8 minutes, or until fork tender. Drain the steamed cauliflower, and transfer to the bowl of a large food processor. Add in the roasted garlic cloves and seasonings, and process to your desired texture.


​Apple Relish

1 small apple
1 tsp. Braggs amino acids
1 tsp. apple cider vinegar
¼ tsp. stevia.

Dice the apple and soak in the rest of ingredients for desired time.

​No Flour Apple Cobbler

1 apple sliced
1 packet Stevia or 8 drops of vanilla crème stevia
1/8 teaspoon cinnamon

Toss all ingredients in an oven safe dish and bake for 20 minutes at 425.
(Serving size: 1 apple. Calories per serving: 95.)
(1 serving of fruit)

​Cinnamon Grapefruit

1/2 grapefruit
1 teaspoon Stevia 8 drops of vanilla crème stevia
1/4 teaspoon ground cinnamon

Start by using a knife to cut the pulp of the fruit away from the rind. Next use the knife to cut the inside circle of the grapefruit into ‘pie’ shaped pieces. Next remove all the pieces of fruit from the rind (You might have to use your fingers). Place the grapefruit pieces on an oven-safe plate or shallow dish, then top with stevia and cinnamon. Broil 3 to 5 minutes until caramelized.
(Serving size: 1 apple. Calories per serving: 95.)
(1 serving of fruit)


​Homemade Applesauce

1 medium sized apple (any variety)
1-2 packets of Stevia or to taste
3 tbsp. water
1 tsp cinnamon or to taste

Peel, core and dice your apple into ½ inch pieces. Place the apple pieces into a small crockpot or a saucepan with a lid and add the water and desired amount of cinnamon. Cook the chopped apple for about 2 hours over low heat or until soft. If using a pot on the stove, be sure to stir the apple pieces every 20-30 minutes to avoid burning the bottom apples. When the apple pieces are finished cooking, mash with fork until desired consistency and add stevia to taste. You can also use flavored stevia to spice things up. Applesauce may be served warm or cold. To serve cold cover and place in fridge for about an hour.

​Berries with Warm Vanilla Sauce

1 cup strawberries or 6 oz. blueberries
1 tbsp. vanilla powder
2 tbsp. lemon juice
½ tsp. apple cider vinegar
Powdered stevia to taste

In a small saucepan or dipping bowl stir stevia and vanilla powder into lemon juice and vinegar. Heat the sauce on the stove or in the microwave. Pour into a dipping bowl and dip fresh fruit into the warm sauce and serve.

​Strawberry Vinaigrette

4-6 Strawberries
Dash cayenne pepper
1 tablespoon apple cider vinaigrette
Dash black pepper
1 tablespoon lemon juice
Stevia to sweeten
Dash pink salt

Add all ingredients and mix in a blender until smooth.

(1 serving of fruit)


​Apple Cider Vinegar Dressing

2/3 C. apple cider vinegar
salt & pepper, garlic powder, onion powder, parsley, basil to taste
1/3 C. lemon juice
liquid stevia drops, to taste (start with 1 dropper full and add as desired)

Combine all ingredients. Refrigerate.

​Asian Fusion Dressing

1/4 C. Bragg’s apple cider vinegar
1 tbsp. Bragg’s liquid amino
1/8-1/4 tsp. chili flakes
stevia, to taste
alkaline water
xanthum gum

Combine all ingredients and mix well.

​Asian Vinaigrette

1 tbsp. rice wine vinegar
1 tbsp. Bragg’s liquid amino
1/4 t onion powder
1/2 tsp. ginger
5 drops liquid stevia
3-4 tbsp. water

Mix all ingredients until well combined.


​Mexican Grapefruit

1/2 grapefruit
1 tsp cinnamon
1 packet Sweet Leaf stevia
water as needed

Use a knife to section the grapefruit and then run the knife between the pulp and rind, as close to the rind as possible. Once the pulp is loosened remove the sections with fingers and place in a bowl. If grapefruit is a bit dry, sprinkle a little water on it to moisten it up. Next sprinkle the stevia on the grapefruit pieces and mix, then sprinkle the cinnamon and mix well, then serve. This dish can be served cold or hot.
To serve hot broil the grapefruit segments in an oven-safe dish for about 3-5 minutes until caramelized.

​Chilly Cocoa Cappuccino

1 Cup crushed ice
7 drops of chocolate stevia
7 drops of peppermint stevia
1 cup of coffee

Mix in blender until smooth. Pour into glass and serve.
Make 1 serving.

​​Ice Cold Lemonade

1 to 2 tsp squeezed lemon juice
1 to 2 cups ice
1 to 2 cups water
5 drops lemon stevia

Mix well and drink.

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