B

BAKED FISH WITH SPINACH
See FISH


BAKED SHRIMP
See FISH

BEEF 

APPLE HAMBURGER

Take 100g ground beef raw and mix with the following:

*Dash Cayanne pepper

*2 Tbsp chopped chives

*1 tsp cilantro dried/or/ 1 Tbsp cilantro fresh

*Dash lemon pepper

*Dash of any steak seasoning mix (checking to make sure NO sugar or orange/lemon peel)

*1/4 lemon's juice

*3-4 two second squeezes of Braggs aminos/or/ 1 Tbsp salt

*1 tsp dried parsley

*2 drops stevia

Preheat oven to 425º. Slice 2 large chunks of apple (see pix above) Place apple slices directly in oven on grill. Then Mix beef mixture well and form large round ball. Press into skillet. Cook on med for 5 min. Drain juice into separate pan, set aside. Flip and cook 5 min on opposite side, again drain juice in separate pot. Flip apple slices in oven. Cook hamburger on high until brown and flip- repeat. Lay out a large leaf lettuce on plate, lay hamburger on top, crush grissini breadstick on top of patty. Add dash cayanne pepper and a squirt of aminos to sauce that was set aside. Pour mixture over patty and breadstick. Remove apples, stack on top and cover with another piece of lettuce.... and there's your apple burger. Eat and Enjoy!     -by Angie

(Moderators note:  you will have to have the rest of the apple as your fruit for this meal).

ASIAN STYLE BEEF and CABBAGE

3.5 oz very lean Round Steak, thinly sliced
1 c. (approx.) shredded Cabbage
2 to 3 tbl. homemade broth or water
seasonings to taste, such as garlic, ginger, Tony Chachere's, Bragg's
Aminos, salt, pepper, etc.
1/2 tsp. dried parsley, or fresh, minced, to taste
Walden Farms Asian Dressing, to taste

(Moderators note:  this has a high sodium content, so be sure to drink your water !)

Place enough broth in a medium skillet to just cover the bottom. Add beef, and toss until halfway cooked to your liking (completely cooking the beef before you add the cabbage can make it a little tough). Add cabbage, and toss to coat with broth. Cover tightly and allow to steam for just a couple of minutes until cabbage is crisp/tender. Carefully add desired seasonings, and easy on the salt or Bragg's if you use broth, as this can easily become too salty. Fresh minced garlic and/or grated ginger make this extra delicious! Sprinkle with parsley for color and serve. Surprisingly delicious, and satisfies that Yen (pun intended) for Asian food! To convert to a soup, be sure to add any additional broth AFTER this is done, right before you serve, or it really loses it texture (and boiled beef is rather dismal). Sorry, I gobbled it up before I thought to take a photo...next time I make it I'll remember, promise.


AWESOME BURGER    (Note: this uses your protein, veggie and fruit portion for one meal)

100 g extra lean ground beef

100 g onion

1 apple

Braggs Liquid Aminos®

yellow mustard powder

Chili powder

salt

pepper

Peel and dice the onion and the apple.

Mix in a bowl: 2 tablespoons of the onion/apple, beef, 1/4 teaspoon chili powder, 1/8 teaspoon mustard powder, salt and pepper to taste... actually all to taste. Add 3 tbs water 1 tbs braggs to saucepan and add the remaining apples/onions.. simmer until tender or even slightly browned (caramelized.. yumm). Make a hole in the center of the mixture and add the burger (this was just to save a dish)... when the burger is done put it on a plate and top with the rest of the onions and apples... if you want some crunch crumble your breadstick or melba on top.....   -By Lindsey


BEEF AND ASPARAGUS SOUP
See SOUPS / STEWS


BEEF and CELERY CHOW MEIN - WITH NOODLES

100 grams meat - beef (or chicken can be used)
Sea salt
Pepper
Garlic powder
Onion powder
Braggs Liquid Aminos
Shirataki Yam noodles - well rinsed
Chopped celery with leaves (1/2 portion)

Cut meat into bite sized pieces.  In a sauce pan "Brown" meat in a small amount of water with the spices. Reduce the water down to kind of 'char' a little at the bottom of the pan. (Gives it kind of a roasted taste.) Add about 1/4 cup of water. Add Garlic powder
Add Braggs aminos. Add the noodles After that is hot, add chopped celery, cook until just slightly soft. Serve with other 1/2 portion celery sticks      -by Suzanne


BEEF and CELERY SOUP - W/ NOODLES (optional)

See SOUPS / STEWS

BEEF - CHILI (very good)

**  Be warned - mixing veggies in here! Please use onion powder instead of minced onion. And only one melba, not two. Thank you **

I made this chili for supper tonight. I doubled the batch so I could have another serving for another day. I used Roma tomatos & diced them up small. I cooked it down so that it made 2 servings that were 3/4 of a cup ea. I was very impressed as it Was Very Very
Good. I ate it with 2 pieces of Melba toast & before any of you comment hey you're not suppose to eat 2 pieces of toast, I'm guessing I have more leaway than some of you with the food quantities because I workout everyday & burn 500 calories on a treadmill, so like the program says if you are working out you may have to increase your calories slightly which is what I did here.

Ingredients

100 grams lean ground beef (less than 7% fat)

1 cup chopped tomatoes

½ cup water

Instead of minced onion use powdered or granulated onion to taste.

2 cloves garlic crushed and minced

Pinch of garlic powder

¼ teaspoon chili powder

Pinch of oregano

Cayenne pepper to taste (optional)

Salt and pepper to taste

Brown ground beef in small frying pan, add onion powder/granuals 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 it gets. Add a little water as needed to prevent burning. ( I didn't add any more than the recipe called for ) Serve with chopped green onion or tomato garnish and salt and pepper to taste. Makes 1 serving (1 protein, 1 vegetable)  -by Steve

BEEF CHILI

Beef or bison ground - 1 serving
Garlic
Pepper
Sea salt
Tomato - 1 portion (I put it in my food processor and pulverize it! :D)
Chili pepper seeds (I put them in my coffee grinder and pulverize those too!:D
Paprika
Onion powder
Celery leaves

Simmer. Cook the beef/bison (ground) in a little water with some garlic until it is browned and the water boils down. Brown the last juices in the bottom of the pan giving it a roasted kind of flavor, then add a bit more water and stir it all around. Take the pulverized tomato and add it to the meat. Add spices to taste. YUM!!!! I really don't like to cook, but I do like things to taste good. You might want to ask someone who actually likes to cook what they do.   Hahahah! :D     -by Suzanne


BEEF CHILI

My chili is very much like some of the others - except I also add lots of cumin and about 1/2 package of the Konjac shirataki "tiny pasta"  Miracle Noodles now has rice shaped shirataki. (BTW I absolutely hate the large size shirataki noodles and pasta shapes - it is a texture thing. But, wack them a few times in the blender and they are down to a size where their rubbery texture is not noticable.)

It is helpful to process a number of tomato portions at the same time (I have to add a bit of water to mine blender to get it to completely blend the tomatoes) I simmer it ... may add a touch of stevia. After it reduces, I let it cool a bit, pour it into a measuring device, (zero'd out on my scale,) divide by the number of portions I started with - measure that into individual containers, mark and freeze for later (usually snack sized baggies) then use the last portion to add to the ground beef/garlic shirataki mixture and enjoy.
I have used this same tomato sauce with shrimp/shirataki or chicken/shirataki - no longer chili but still good and if you do the
sauce without any seasonings then you have complete culinary flexibility when you pull it out of the deep freeze.    -by Sharon


BEEF - CREOLE HAMBURGER on CABBAGE BUN

Things you will need to create this delectable treat are as follows.
• 1 pack of 100grams of lean ground beef
• 1 teaspoon of cayenne pepper powder (that’s where it gets the Creole
influences)
• ½ a teaspoon of kosher sea salt (you can do it up a little more you
just don’t want it too salty )
• 1 teaspoon of parsley flakes
• ½ teaspoon of soy sauce (this ingredient is why you can go light on the
salt at ½ tsp)
• Eye ball your ground black pepper this one is to your liking.
• 1 large leaf or lettuce or cabbage - (Moderators note:  this is your veggie.  You can have a side "salad" with more but do not mix your veggies).
Direction for assembly:
Mix the seasonings and meat well with a spoon you do want to see chuck of meat with a lot of seasonings and some with none, because this will give an effect called (bland, kickin) you want it thoroughly applied. Then once mixed take your hands and for a nice little plum patty, note don’t go too thin on the patty because it will fall apart on the grille or skillet. Place on either George Foreman grill or small skillet, the Foreman is the better of the two because it cooks the fat away as most of you know. Let the burger cook from between 2-3 minutes a side you want that blackened grille marks on the top and the bottom. Yet you still want it moist and tasty on the inside. After cooked thoroughly you will want grab that leaf of cabbage or lettuce and place patty in between and fold cabbage over. Now sit eat and enjoy.


BEEF - FIESTA CHILI

Brown your 100g lean ground beef in a skillet over med heat with the following:

*Squeeze of lemon

*1Tbsp chili powder

*1Tsp sea salt

*1Tbsp minced garlic

*1 tsp cayenne pepper

While browning, pulse the following in a blender until chunky:

*180g tomatoes

*3 Tbsp cilantro

*1/4 lemon's juice

*1Tsp sea salt

*1Tbsp onion powder

*3Tbsp chili powder

*1 Tbsp cayenne (do not add if you don't like it hot)

*2 Tbsp cumin

After pulsing, pour into pot, add 2 c. water and boil for 5 min. (slow rolling boil). Cover and simmer for 15 min. taste test for additional spices. Uncover and add meat, and slow roll boil until half liquid is boiled out, (should make it thicker). Pour into bowl and garnish with 1-2 Tbsp cilantro and a squirt of lemon juice. Dip your bread stick in, and enjoy.... Extremely filling!

-One alternate is to save some of the tomato out (raw) chop and garnish at end for some more crunch and/or use boiled chicken, and shred... brown chicken as beef is done above. Enjoy!    - by Angie

BEEF & GREEN ONION STIR FRY

Beef, green onions and miracle noodles stir fry

I sauteed the onion in a Teflon coated pan and used a few drops of water and vinegar to keep the pan moist. I added the beef which I cut into strips and seasoned and cooked it together with the onions for 3-4 minutes. I rinsed the noodles really well and boiled them for 2 minutes. Mix everything together and serve.    -by Liliana

GRILLED BEEF TENDERLOIN & FENNEL

Ingredients
100g beef tenderloin
100g fennel
your favorite steak condiments
sea salt

Directions
I rubbed the beef with the condiments and cooked on the grill, medium rare. I sliced the fennel (the slices should not be too thin) added sea salt and grilled it for the same amount of time as the beef. The fennel becomes softer but is still crunchy, almost the consistency of a grilled onion. Served together.    -by Liliana

 BEEF - NOT SO "SWEETISH" MEAT BALLS

 So, I just had these for lunch and .... They are incredible!

Take your 100g lean ground beef and mix, with your hands, the following ingredients:

*3 good squirts of Brags amino acids, or 1 Tbsp salt

*1 Tbsp chopped chives (fresh preferred)

*1 Tbsp chopped garlic

*1 Tbsp fresh or dried cilantro

*2 dashes cayenne pepper

*1-2 drops stevia

*2 large squeezes of lemon juice

*1 dash garlic powder

*1 tsp onion powder

Preheat your pan on med heat. Roll small amounts of beef mixture into balls and place in pan turning occasionally. Once all balls are in pan, cover and occasionally shake pan to cook the meat balls. After a few min. you'll notice some liquid in the pan, pour into separate pot and set aside. Once liquid is removed, Brown meatballs on high heat shaking/turning continuously until lightly browned. During this time, in the other pan with the liquid, add 3 dashes cayanne pepper, and another 2 squirts braggs amino acid. Cook on high until boils. Immediately remove.

Lay out your 37g lettuce leaves, place meatballs in center, and pour sauce on top. Eat by tearing a piece of lettuce and rolling around the ball, dip into the sauce. (softer lettuces work well for this meal, not romaine).  Enjoy!

Optional:

* can sprinkle your grissini breadstick on top

* can cut lettuce into strips and individually roll each ball. secure with toothpick. Sprinkle sauce on top or place in dish for dipping. (good for potlucks, or events where u have to bring "good looking" food) In this case you should make meatballs pretty small.  (Moderators note:  you can still have a small side "salad" of more lettuce, too but lettuce is your veggie choice for this meal)

-by Angie

BEEF - BEEFY SPINACH PANCAKE

Mix the following in a bow with hands...may need to squish it a bit:

*100 g lean ground beef

*1 handful raw spinach leaves ripped into small pieces

*2-3 squirts braggs aminos

*1tsp of the following

cayanne pepper

onion powder

garlic powder

chili powder

lemon pepper

*1 Chive sliced into chunks

*2 drops stevia

Squeeze mixture into large ball, press into skillet as thin as possible w/o it crumbling apart (will shrink) Cook on med for 5 min, flip and repeat... turn up to high to brown both sides. Make a small bed of spinach on plate, crumble 1 grissini breadstick, place pancake on top and let sit for a few min. Then serve and eat. Enjoy! Really easy and fast to make :) For a different variation... Chop 1/4 of apple into tiny chunks and mix in with meat/spinach mixture.    -by Angie

BEEF - STEAK or CHICKEN STIR FRY

100 gram - Top round steak (Chicken is good too!)
1 Tbs. minced garlic
1 small/medium onion  (this is your veggie option for this meal)
Miracle Noodles (1/2 pkg.)
Bragg Liquid Aminos
1/2 tsp. Cayenne Pepper - (if you like a little spice)

Before starting prepare all ingredients:
Cut steak into cubes.
Cut onion in half and quarter both halves. Put minced garlic on top of onion.
In pan add a tsp. of minced garlic to about 2 cups of water. After rinsing Miracle Noodles in hot water and drying per pkg instructions
add to pot of water. Bring to a boil and boil for two minutes. Turn off heat and let noodles sit in pot. Get your skillet hot then add cubed steak and sear. Add a little Bragg after steak is thoroughly seared. Then add onion w/garlic. Keep adding Bragg for a little liquid until onions are caramelized to your preference. Turn heat down. Then remove Miracle Noodles from pan and add to the skillet. Mix well and let the noodles soak up the flavors of the caramelized onions, garlic and Bragg sauce. Remove and serve in a
bowl. This is something we will continue to eat even after HHCG. It's our absolute favorite P2 meal! Yummy and very filling! Hope you enjoy it as much as we do.   - by LL

 

BEEF - SWEET STRAWBERRY SALAD
See SALADS


BEEF - INCREDIBLE TACOS

You can make this beef or chicken tacos!

Cook your 100g of meat (ground beef, steak strips, or boiled chicken shredded) in homemade taco seasoning...

Taco seasoning 2 tsp of the following:

cumin

garlic powder

onion powder

chili pepper flakes or cayenne pepper

chili powder

1 teaspoon sea salt

1 Tbsp. cilantro

juice of 1/2 lemon and 1/2 c water

Cook until almost all liquid is boiled out... taste test and make sure its salty enough, or for any more spices... I like mine super spicy so lots of cayenne. Break off your 3-4 romaine leaves or any other lettuce. Pour desired amount of taco meat in each "boat" and garnish w/crumbles of grissini breadstick. Insanely Delicious!!!    -by Angie

BEEF - SIRLOIN & ASPARAGUS ROLLS

Top sirloin round sliced thin (sold in the market packaged this way for steak sandwiches)  (Moderators note:  Do not used any that are processed and have added ingredients.  Fresh meats are required for optimum results)
Asparagus
Steak seasoning (I use McCormick's Steakhouse Seasoning in it's own grinder - if you use another, check for sugar or orange/lemon peel)

Cut meat into 2 sections. Press spices into meat. Roll 3 asparagus up in each piece and secure with toothpick. I grilled these on the BBQ. 3 minutes on each side. The meat cooks quickly, but you can leave them on a minute or 2 longer if you want the asparagus more done. I like mine crispy, so 6 minutes was fine for me. these could also be baked in the oven. Funny, but in the olden days, (as in before HCG) these would have been appetizers. ~ last night I couldn't even finish it! :-)   - by Janet


BEEF- VEAL PICCATA

Veal (pounded thin) - check Food Guide for the allowed cuts.
Lemon juice
Grissini - finely crushed
1 tbs capers - (Moderators note:  may cause stall, use wisely, if at all)
S&P

Coat veal with crushed grissini and S&P. Sear veal on each side in a small hot frying pan with lemon juice and a bit of caper liquid. Remove from pan and set aside (most of the breaded coating came off in the pan - it's fine and will thicken the sauce. Add capers and heat thoroughly. Add more lemon juice or caper liquid, if needed to thin down. the natural juices from the veal flavor the piccata sauce, as well. Salt to taste Pour over veal and serve with preferred veggie.   -by Janet

_ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _

BEET GREENS

100 grams Beet greens (just the leafy part)
1/4 cup water
1 clove garlic -minced
1/2 tsp onion powder

Sea salt

Pepper to taste

 Lemon juice

Add all ingredients to sauté pan, cook for 4-5 minutes to soften greens. Squeeze lemon juice over greens. Garnish with a grissini bread stick or melba toast.

*Note: 1 veggie, 1 starch

BERRY SMOOTHIE
See DESSERTS


BREADSTICKS - HOMEMADE GRISSINI

Here is a recipe for Grissini adapted from <a href="http://www.wildyeastblog.com">www.wildyeastblog.com" target="_blank">Wild Yeast blog</a> .  I punched it in at <ahref="http://www.fitclick.com/recipe_Grissini_Bread_stick_home_made_?fd=4...">fitclick.com</a> to get the nutritional info.

Grissini Bread stick (home made)   (Moderators note:  These are risky as you can not be sure each are only 21 calories but an alternative if you can not find any breadsticks or melba toast in your area)

Serving size: 1 stick.  Prep time: 2 hrs 20 min. Cook time: 30 min. Difficulty: Easy. Calories: 26 (1% DV). Fat: 0g (1% DV)

Carbohydrates: 5g (2% DV). Protein: 1g (2% DV)

Description: In order to get the desired 25/26 calorie serving size each stick should be approximately 12 grams raw. <a
href="http://www.wildyeastblog.com/2007/10/04/grissini/">Here.</a>

Time: Mix: 2 to 10 minutes.  Ferment: 1.5 to 2 hours.  Divide/shape: 10 minutes per 16 br

Ingredients: Makes 90 servings (90 sticks)

312 grams King Arthur white whole wheat flour

311 grams King Arthur whole wheat flour

397 grams water at room temperature

2 tsp. instant yeast

1-1/2 tsp. salt

2 Tbsp. olive oil

Directions:

Mix: 2 to 10 minutes

Ferment: 1.5 to 2 hours

Divide/shape: 10 minutes per 16 bread sticks

Bake: 25 to 30 minutes per 16 bread sticks

1. Combine the flour, yeast, and salt in the bowl of a large food processor. Pulse a few times to combine.
2. Combine the water and olive oil in a liquid measuring cup. With the processor running, add the liquid to the dry ingredients in a steady stream.
3. Process until the dough is smooth and elastic, about 90 seconds.
4. Place the dough in a lightly oiled container. Cover the container and let the dough ferment at room temperature until doubled in volume, about 1.5 to 2 hours.
5. Preheat the oven to 350ºF. A baking stone and steam are not needed.
6. Line a large baking sheet with parchment paper.
7. Divide the dough into four equal pieces. The steps that follow will be repeated for each of the four pieces. Keep the pieces you are not working with covered.
8. On a floured counter, roll the dough out into a rectangle about 12 x 8 inches. The exact dimensions are not critical.
9. Cut the dough into 12 gram strips of equal width. A pizza cutter works very well for this.
10. Fold each strip over on itself (according to Baking Illustrated, this makes it stronger). On an unfloured surface, roll the strip into a long snake. Make it a bit longer than the length of your baking sheet, to allow for spring-back.
11. Place the snakes evenly spaced across the width of the parchment-lined baking sheet.
12. Lightly spray or brush the grissini with olive oil. Sprinkle with toppings: dry seasoning such as garlic powder, sea salt, etc. - be creative.
13. Bake at 350F for 25 to 30 minutes, until golden brown.
14. Cool on a wire rack.         - By Howard

C

CABBAGE



CABBAGE - COLE SLAW

I’m not much of a cabbage or coleslaw fan, but I really like the way they do it over at Mimi’s Café, so, here’s my MFC adaptation. The
“Fried” Fish is a Home Run!!! I’m gonna keep working on the coleslaw, but here’s the basics…

Coleslaw…Ingredients:

1/8 head cabbage
Flat leaf parsley
Cider vinegar & Water – about a 50/50 mix
Stevia – taste as you go, cider vinegar is pretty sweet
Onion Powder – be pretty liberal you want to be able to taste it
Salt & Pepper – to taste (white pepper would be good too)
Optional: ground mustard, Cayenne pepper, sweet paprika

Chop or shred cabbage and parsley, toss in a bowl. In a jar with a tight fitting lid mix the rest of the ingredients. Pour over cabbage mix. Refrigerate for a couple hours if you can. For "Fried" Fish - See FISH   -by Melissa

CABBAGE - DANIELNOTDAN'S STUFFED CABBAGE CARNAGE

Ready for some yum? Careful, now, Beef, Cabbage, konjac (so-called 'Miracle Noodles') have caused some folks to stall. (But most everyone has foods that cause them to stall). Check with your body first. Drink LOTS of water. And call me in the morning.

INGREDIENTS:

* 3-4 HUGE cabbage leaves, carefully removed intact from the cabbage head.
* 50g (roughly) cabbage, finely chopped (almost like small 'flakes', if you will).
* 100g konjac noodles (konjac is the Japanese Yam. Brand name for these is "Miracle Noodles" but most Asian markets carry 'Yam flour' or 'konjac-based' noodles. NO SOY-BASED NOODLES ALLOWED! 
Chop these into small, rice-sized bits. They need to be small to mix well with the beef.
* 100 g lean (5% -- 4% is better) ground beef
* 1/4 tsp. Bragg's Liquid Aminos
* Walden Farms
Marinara Sauce
* onion powder to taste
* minced garlic to taste
* Mrs. Dash to taste
* fresh ground pepper to taste

PREPARATION:

1. Oven to 350°.
2. Start about 1 cup of water boiling in a small pot.
3. Place a vegetable steamer in another pot and begin steaming 3-4 HUGE cabbage leaves, carefully peeled from the head. Steam for 5-7 minutes or until soft but not mushy.
4. The noodles smell fishy when you open them. But they certainly don't taste fishy if you drain and rinse (and especially if you shortly boil) them REALLY well. So....Drain the noodles REALLY well and then rinse them REALLY well and then drain them and rinse them REALLY well again. Toss them into the pot of boiling water and let them 'cook' for 2-3 minutes. Drain them and rinse them again.
5. Lay them out on a few doubled up paper towels to dry them slightly. You'll need to chop these noodles into rice-like bits when they
drain/paper towel dry.
6. Add your spices and Bragg's to your beef. I usually season to taste, but a good starting point if you're unsure is 1/8 tsp. ea. of onion, garlic & Mrs. Dash. (Garlic lovers like me don't mess around with "garlic powder." I use at LEAST 1 TBS+ of minced garlic!). Your choice.
7. Roll in the finely-chopped cabbage and rice-like bits of noodles to add mass. This concoction will yield a mound of stuffing! See the
picture below.
8. Add about 1/8 c of Walden Farms Marinara sauce. You want the 'stuffing' to be moist and pliable.
9. The cabbage leaves should be about done now. Remove them from the pot and let them cool down so you can handle them.
10. Take a handful of your beef-spices-cabbage-noodle stuffing and roll it into a short "log." Make three or four of these "logs" from the mixture.
11. Flatten out one of your steamed cabbage leaves and then place a "log" at one end, then roll it carefully over itself. Fold over the open ends to the inside (like you would a burrito), but keep rolling until you have a little stuffed cabbage log.
12. Do this for the remaining stuffing/leaves.
13. Place in a pan or oven-safe wide glass bowl, pour 1/4 c water in the bottom, add a few spoonfuls of WF Marinara on each log.
14. Cover and bake for 40 minutes (@ 350°)

SERVING (serves=1 HUNGRY person):

1. Remove from oven and let them cool just a bit. Smother them with WF Marinara (if you so choose).
2. Serve this with my Roasted Garlic-Butter Melba as a side.
3. For desert, try my Instant-Karmal Baked Apples.

Now THAT's a meal that is not only filling, but DELICIOUS. And EVERYTHING is on P2 MFC Protocol! Bon Appétit!   -by DanielnotDan


*CABBAGE - "LAZY BABBAGE" - Ukrainian Style

In a deep pan, bring water to boil.
Cut the white/green cabbage into the triangular slices, load a cabbage for few minutes and boil to "half-way done". When it is half way cooked, cool down, add vinegar, salt, garlic, bay leaf and black pepper and leave for a week.

P.S. You may reuse and marinade in the same water, you boiled in. Serve with the finally chopped dill and parsley, as a side dish or as a main under Protocol lol. Enjoy!   -by Dinna


CABBAGE SOUP
See SOUPS / STEWS


MOROCCAN CABBAGE WRAPS 

• 100 grams – protocol beef or buffalo ground 
• 1 tsp garlic powder 
• ¾ tsp sea salt 
• ½ tsp basil leaves 
• ½ tsp dried parsley OR dried cilantro 
• ¼ tsp nutmeg 
• 1+ tsp cinnamon 
• 1 package Stevia 
• Water as needed 
• Cabbage leaves or lettuce leaves (either will work) 

Directions:
Brown the meat and measure the herbs and spices out in a separate small ramekin. Mix them well then add to the browning meat. Add water to make a type of gravy from the herbs and spices. The meat is so lean there is nothing to drain so that does not help so much. Take leaves and dab the meat as you would a taco until the meat   -by Kristin

CABBAGE - SUPER SPICY CURRY CABBAGE ROLL-UPS

Brown 100g. lean ground beef in the following:

1 Tbsp salt

1/2 Tbsp curry

2 Tbsp cayanne pepper (not as hot 1 Tbsp)

1 large clove garlic chopped (raw)

While Browning take 2 very large cabbage leaves and place in oven on warm right on the rack. continually check to make sure they just get softened. After meat is browned add the following and boil on med covered:

1c. water

1/4 lemon's juice

1 Tbsp onion powder

1 Tbsp chili powder

1 tsp salt

1/4 c. shredded cabbage

Boil until almost dry, then fill cabbage leaves with stuffing and roll up! Enjoy!   -by Angie

_ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ 

CATFISH
See FISH


CHEESE CAKE'ish' STRAWBERRY TREAT
See DESSERTS

_ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ 

CHICKEN

CHICKEN - APPLE - CRUNCHY SWEET SALAD
See SALADS


CHICKEN - APPLE-STUFFED CHICKEN BREASTS

Place a chicken breast between 2 pieces of wax paper and pound to 1/8-inch thickness. Slice apple thin and mix with Stevia & cinnamon. Place sliced apples on chicken breast and fold over apple slices. Secure with toothpicks. Grill until chicken is done. 
YUMMY!  Next time I will marinate the chicken in some Bragg's first.   - By Susan




CHICKEN - BEYOND STEAMED CHICKEN TOMATOES

Chop your 100 gram chicken breast into chunks. Cook on med high in a skillet until browned on one side. Add 1-2cups water, depending on skillet size (should just cover chickens) add the following and reduce heat to med:

*1 clove garlic, or 4 shakes dried garlic

*1 Tbsp onion powder, or 3-4 good shakes (for those in a hurry, no need to measure)

* 2 squirts amino acids

*pinch of sea salt

* 3-4 shakes lemon pepper

*dash cayenne

* 4 shakes paprika

* optional* squeeze of lemon

cook on med covered, but do not boil over... reduce heat a little until it boils w.o overflowing. Let cook for 10 min. Continue to cook uncovered until most of water is boiled out. Then add cherry or grape tomatoes (pictured) cook covered on med high turning often. Cook only until tomatoes begin to fade in color... if u cook too long, they will burst and it is seriously dangerous... they r really hot! (like bacon grease) Remove from pan and garnish with chopped chive and cilantro leaves. Let sit for 3-5 mins and enjoy!    -by Angie

CHICKEN & CABBAGE OVER NODLES

Chicken and cabbage over miracle noodles. The chicken is grilled and the cabbage is shredded very thin, sauteed then mixed with the noodles    -by Liliana


CHICKEN - CAYENNE

100 grams chicken breast
1 serving spinach
1 clove of garlic
1 tablespoon lemon juice
Onion powder
cayenne powder
Salt and pepper to taste
1/2 c water

Tenderize chicken manually by pounding flat. Cook spinach lightly with lemon juice, garlic and spices. Strain excess liquid from spinach mixture and place mixture in center of chicken. Roll the chicken so the spinach is on the inside. Place roll in baking dish and add water to the pan. Bake at 350 for 15 min or until chicken is done.    -by Carin


CHICKEN and CELERY CHOW MEIN - WITH NOODLES

100 grams meat - chicken cubed (or beef can be used)
Sea salt
Pepper
Garlic powder
Onion powder
Braggs Liquid Aminos
Shirataki Yamnoodles - well rinsed
Chopped celery with leaves (1/2 portion)

Cut meat into bite sized pieces. In a sauce pan "Brown" meat in a small amount of water with the spices. Reduce the water down to kind of 'char' a little at the bottom of the pan. (Gives it kind of a roasted taste.)
Add about 1/4 cup of water,
Add Garlic powder
Add Braggs aminos
Add the noodles
After that is hot, add chopped celery, cook until just slightly soft.
Serve with other 1/2 portion celery sticks    -by Suzanne


CHICKEN and CELERY SOUP - W/ NOODLES (optional)
See SOUPS / STEWS

CHICKEN & CHERRY TOMATOES OVER NOODLES

Chicken and cherry tomatoes over miracle noodles.

I did saute the tomatoes in a bit of water and soy sauce and fried the chicken in a non stick pan.

. 
I am not boiling the noodles anymore, just rinsing them very well and adding them to the pan.    -by Liliana


CHICKEN - CRISPY TENDERS

*100 grams of chicken breast tenders..(skinless and boneless, OF COURSE)
*season with garlic powder, onion powder, black pepper, pinch of sea salt.
That seasoning combination, I like, but feel free to add or subtract other things...
I also like the garlic herb from Mrs. Dash.. 

*Melba Toast:

Season the chicken, then crush the melba toast til it gets to breadcrumb consistency in a ziploc bag
Once the chicken is seasoned, put it in the bag to be coated by the melba toast crumbs and Shake Shake Shake :) Place in a baking pan or sheet of foil, and bake for about 20 minutes or until golden brown   DELISH!!!!! This is sooo good.. Crunchy like fried chicken, without all the fat and seasoned to perfection!!! YUMMY!!!    -by Latoya

CHICKEN CUCUMBER SALAD
See SALADS


CHICKEN - CURRIED APPLE CHICKEN NOODLE BOWL

Lightly brown cubed chicken in pan.  Add some water and scrape up the brown bits (flavors the "broth"). Continue cooking chicken and add cubed apples. Season with curry powder, sea salt, ground black pepper, and garlic powder. Cover until chicken is cooked and apples are tender. Add Miracle Noodles and cook another minute. Yums-y.    -By Stephanie

CHICKEN - DIJON CHICKEN AND VEGETABLE

{Rob says - Mustard SEED is OK like any other 'plain spice' but prepared mustard isn't on the list - use at your own risk.}

INGREDIENTS:

100 grams of Chicken (all visible fat removed)
3 Tablespoons (tbsp) Dijon mustard (note the ingredients on your brand
-- NO sugars or sweeteners!)
1 tbsp of Italian Seasoning (Basil, Oregano, Thyme, Rosemary, Marjoram,
Garlic)
Fresh ground pepper to taste
1 tsp fresh minced garlic
3-4 tbsp water

Asparagus (my vegetable of choice)
juice of lemon to taste (not to exceed 1 lemon)

DIRECTIONS:
-- Pre-heat oven to 350℉
-- Combine all ingredients (except for meat) in a small bowl to use as a kind of marinade. The marinade may be a bit lumpy but you can add a little more Dijon or water to your liking. I mix mine into a thin, runny paste.
-- Dip the chicken in to coat it thoroughly on one side, then place in a pan, dipped side down.
-- Smear the remaining marinade over the top of each piece. (This is where you may wish to add more ground pepper or a shake or two of the seasoning).
-- Bake uncovered* for 20-25 minutes @ 350℉.

--About 10 minutes before the chicken is finished, steam asparagus using a vegetable steamer in a pot (I like my asparagus medium to very soft. The longer you steam, the softer the veggie.)  --When finished steaming, sprinkle lightly with lemon juice.

*TIPS:
-- For more moist meat, you may want to cover loosely with foil before baking. I like my meat to be a little bit more cooked on top, so I leave the foil off. It's up to you: this ain't a law & I ain't the Sheriff!
-- I haven't found the need to add salt at all.
-- I haven't tried marinating the chicken overnight, but it probably would be awesome.
-- Try cutting up your chicken into bite-size bits, then dipping them and baking as above.

SERVES 1    -by DanielNotDan

CHICKEN - CHICKEN EGG ROLLS

CHICKEN SWIMMING in an EMERALD SEA

or Grilled chicken and pureed garlic spinach

Ingredients:

- 100 g chicken breast
- 100 g baby spinach, washed
- 1 clove of garlic or the equivalent powdered garlic
- 1 tablespoon soy sauce
- coarse sea salt to taste
- your favorite spices, cajun spices in my case.
- 1 tsp lemon juice (optional)

Method for cooking the pureed garlic spinach

Chop the garlic really fine and add it to non stick pan together with 1 Tbs of soy sauce. The soy sauce can be replaced with tamari or Bragg's Aminos. Add some coarse sea salt and saute the garlic 3-4 minutes, until soft. If using powder, skip this step and all ingredients in one step. Add the baby spinach to the pan and 1/4 cups of water. Cook until the spinach is wilted, no more then 3-4 minutes. Stir occasionally, add a lid to the pan if you want. When the spinach is wilted add the whole content of the pan to your
favorite blender and blend until creamy. Add more salt/spices to taste if necessary.
Add the lemon juice (optional). Grill the chicken with your favorite spices. Serve the chicken on top of the pureed spinach and enjoy it with a nice glass of sparkling water with a dash of lemon juice. This is a nice alternative to eating raw spinach.   - By Liliana


CHICKEN - FAJITA STYLE W/ TOMATO SALSA

100g chicken breast seasoned with lemon juice and Mexican Seasoning
Salsa/Relish:
Diced tomatoes
Minced Garlic
Cilantro
Lemon Juice
Jalapeno or hot chili

Cook chicken in water with lemon juice or on grill. Serve relish over chicken This one is also good on a bed of miracle noodles.
-by Debbie

CHICKEN - GRILLED CHICKEN w/ APPLE CIDER VINEGAR MUSTARD SAUCE

CHICKEN - GRILLED GARLIC CHICKEN w CABBAGE 
-by Angie

CHICKEN - GRILLED w/ PUREED GARLIC SPINACH

Ingredients:

- 100 g chicken breast
- 100 g baby spinach, washed
- 1 clove of garlic or the equivalent powdered garlic
- 1 tablespoon soy sauce
- coarse sea salt to taste
- your favorite spices, cajun spices in my case.
- 1 tsp lemon juice (optional)

Method for cooking the pureed garlic spinach

Chop the garlic really fine and add it to non stick pan together with 1 Tbs of soy sauce. The soy sauce can be replaced with tamari or Bragg's Aminos. Add some coarse sea salt and saute the garlic 3-4 minutes, until soft. If using powder, skip this step and all ingredients in one step. Add the baby spinach to the pan and 1/4 cups of water. Cook until the spinach is wilted, no more then 3-4 minutes. Stir occasionally, add a lid to the pan if you want. When the spinach is wilted add the whole content of the pan to your
favorite blender and blend until creamy. Add more salt/spices to taste if necessary. Add the lemon juice (optional). Grill the chicken with your favorite spices. Serve the chicken on top of the pureed spinach and enjoy it with a nice glass of sparkling water with a dash of lemon juice. This is a nice alternative to eating raw spinach.   -by Liliana


CHICKEN - MAMA'S HOMEMADE CHICKEN BREAKFAST SAUSAGE

CHICKEN NOODLE with CABBAGE

100g shredded chicken
100 grams shredded cabbage
1 Package Yam Noodles rinsed
Braggs Liquid Aminos
Garlic Powder
Onion Powder
Red Pepper Flakes

Saute chicken in sauce pan with a little water until cooked. Add the noodles, cabbage, Amino's and all the spices you want. Add water as needed. Cover and let cook for a few more minutes. This is very quick and a lot of food.    - By Adel

CHICKEN NUGGETS

I made a variation of the chicken nuggets that our family makes. We got the recipe from Rachel Ray. Basically I crushed my melba toast (had to use a mallet, darn hard toast!), cut up my raw chicken, mixed my crumbs with stevia, and a little allspice. Shook my chicken in a bag and baked at 375 for 12 minutes. mmmm. I bet they'd be good with Walden Farms honey dijon dressing. Better yet, mix the Waldon Farms BBQ sauce and the Honey Dijon together to create a yummy dip! The flavors compliment each other really well. mmmm.  enjoy.   - by Noel

CHICKEN AND ONIONS

Marinate your chicken overnight with a tablespoon of vinegar, splash of Braggs amino acids, garlic powder,cumin; Get your non-stick pan very hot so the chicken sizzles when you add it. Sear the second side then add the allowed portion of onions; another splash of Braggs amino acids, and a little bit of water ... carmelized the onions on one side of the skillet while the chicken cooks on the the other. You may need to add water more than once. When the chicken is done remove it from the pan and make sure that the onions absorb all any chicken flavor left behind. Delicious and satisfying!    -by Sharon

CHICKEN - ORIENTAL STIR FRY

Stir fry chicken or beef with asparagus in a 1/4 cup of chicken broth. Add 1 clove garlic. 2 TBS (+/-) Bragg's liquid Aminos. Cook until tender. Serve over Miracle Noodles for added crunch, sprinkle with broken pieces of a grissini breadstick   -by Janet

CHICKEN PAPRIKASH

Prep time - 5 minutes
Cook time - 30 minutes

Chicken - diced
Yellow onion - thinly sliced
Paprika - 2 tsp
Dried Rosemary (just a pinch)
1 clove garlic, minced
or: 5-6 cloves roasted (remove cloves from bulb and place in 300 degree oven for an hour, cool and remove outer skin)
Chicken Stock- 1 cup, more if needed
Salt
Let onions saute in chicken stock, add chicken and spices. Cook on low for 30 minutes, stirring and checking periodically if more liquid is needed. Cook all liquid until thick and add salt to taste. I made this with the roasted garlic and it gave it a wonderful added sweetness.    -by Janet

PESTO CHICKEN & ASPARAGUS

Someone else made this pesto chicken, so I can't take credit for it. But it was so good!

Fresh basil
Fresh Garlic
Salt & Pepper to taste

Blend in a food processor until a nice paste is formed, using a bit of water. Spoon warmed pesto over already baked chicken and serve. Easy, Peasy!    -by Janet

CHICKEN w RED SAUCE

* marinated chicken, marinate night before in lemon juice, and your choice of spices and salt

pan fry and chop into chunks

Blend the following raw:

*180 g grape tomatoes

*1tbs. italian seasoning

*1tsp salt

*1tsp. cayanne pepper

*1tsp. onion powder

*1tsp. garlic powder

*1tbsp. of water

* drops to taste stevia

Pour puree into sauce pan cooked covered on med to med high for 5-8 min.  Then add chicken chunks and cook for another 5 mins uncovered on med high to cook out excess water.  Garnish with one grissini bread stick (pictured halved). Serve very hot!    - by Angie


CHICKEN SANDWICHES

OK.... start your oven on 425....take your 100 grams chicken breast... place on aluminum foil, curling up the sides so liquid doesn't fall everywhere.... put the following on top of chicken:

Lots of lemon pepper

squirts of aminos

lightly salt

onion powder

dash cayenne

cook until no pink inside... depending on the size of chicken.. for tenderloins, usually less than 10 mins. Tear 4 tops of romaine off for "bread". Take chicken and cut into strips making 4 long ones (like they do for grilled caesar salads). Place each into its own lettuce"sandwich". Put one slice of chive (cut long ways -------->) and one sprig of parsley or cilantro. small splash of aminos and 1 squeeze of lemon over all and eat! Soooo good hot!   -by Angie

CHICKEN - SAFFRON CHICKEN

CHICKEN AND SPINACH SOUP
See SOUPS / STEWS


CHICKEN AND SPINACH SOUP W/ NOODLES
See SOUPS / STEWS


CHICKEN STOCK - See SOUPS / STEWS

STUFFED CHICKEN w/ TOMATO BASIL SAUCE

CHICKEN - SWEET and SPICY

Water
100g Chicken, cubed
1 cup onion, diced
Crushed Red Pepper Flakes
1 packet of plain Stevia
Salt
Tabasco (optional; Ingredients: distilled vinegar, red pepper, water)

1 small skillet (and lid)

Fill skillet bottom with 1/4" amount of water, high heat on burner. Once water starts to boil, combine chicken and 4 shakes of salt in the skillet, gently saute full cooked. Add another 1/4" water, onion, 7 shakes of Crushed Red Pepper Flakes, 1 shake of Tabasco (optional), and packet of Stevia -- cover with lid to steam onions and stir occasionally until all water has evaporated, then you're done! Like Miracle Noodles in your food? Add them to this dish by:

Straining
Boiling (with 3 shakes of cayenne pepper, 2 shakes of salt, 1 packet of
Stevia)
Strain again
Top with sauteed Sweet and Spicy Chicken and Onions, and enjoy!    ~ Courtesy of Elizabeth Toby

CHICKEN - TERIYAKI CHICKEN KABOBS

This was unbelievably good!

Teriyaki sauce:
1/4 cup Braggs Aminos
Clove garlic, crushed
1/2 tsp ground ginger
2 pkts stevia
Pepper to taste

Cut chicken into cubes and marinate with 1/2 of the teriyaki sauce. Cut 1/2 the onion to use for the skewers. I used the other half to grill directly on the bbq. 6 minutes on the bbq (3 minutes each side). After removing from the grill, pour the remaining teriyaki sauce over the entire meal and serve.    -by Janet


*CHICKEN - with TOMATO SAUCE - HOMEMADE

Take 2 Tomatoes and use a blender to get desired consistency (make sure you don't blend into liquid). Put contents into a sauce pan on medium heat. Add all of your favorite seasonings. I personally use minced garlic, salt and Italian seasoning. I also add a little Braggs Raw apple cider vinegar to it for extra flavor. When you notice the sauce starts to bubble, turn the heat down and simmer with the lid on for 10-15min or until desired flavor and texture. Have fun and experiment with different seasonings and always add to taste!   Note: I never know the amounts of each ingredient I use - I just add to
taste.

Split the sauce into two equal amounts and pour one portion over your chicken (or any of your proteins) and serve. Makes enough for 2 meals and satisfies your vegetable limit per meal.  ENJOY   - by Chris

CHICKEN - VLC PESTO CHICKEN

My first attempt at VLC cooking. I think it turned out pretty dang good, like serve it to the whole family good ;-)
Ingredients:
100 g. chicken
Handful of fresh basil leaves, stems removed
Juice of ¼ lemon
Salt and pepper to taste
Garlic powder – tsp? I didn’t measure,
Pinch of red pepper flakes
Water.
Combine everything, minus chicken, in a blender with enough water to make a thin paste. Place chicken on a parchment lined baking dish (do not use a cookie sheet, the juices will run off the edge) and poor pesto mixture over the top. Bake in the oven, or toaster oven if you’ve got one, until chicken has an internal temperature of 165º. Let rest for about 5 minutes and serve. I served mine with a simple tomato salad…    -by Melissa


YUMMY CHICKEN TOES

so i tried this variation of chicken nuggets that our family makes. we got the recipe from Rachel Ray. but basically i crushed my Melba toast (had to use a mallet, darn hard toast!), cut up my raw chicken, mixed my crumbs with stevia, and a little allspice. shook my chicken in a bag and baked at 375 for 12 minutes. mmmm. i bet they'd be good with walden farms honey dijon dressing. mmmm. enjoy.   -by Noel Holley
_ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ 

CHILI
See BEEF


*CHOCOLATE STRAWBERRIES
See DESSERTS


CHOW MEIN - BEEF/or/CHICKEN and CELERY WITH NOODLES
See BEEF or CHICKEN


*CINNAMON APPLE
See DESSERTS


*CINNAMON TOAST
See DESSERTS


CONDIMENTS

 *MUSTARD

In a small container with a lid add:
2 Tbsp. dry mustard powder 
1 tsp. granulated garlic
1 tsp. sea salt
1/2 tsp. stevia
Mix dry ingredients
Add:
1 Tbsp. apple cider vinegar
1 Tbsp. milk

Stir 
Add water til desired consistency. Cap with lid and refrigerate. Caution - clears out your sinuses!!!!!

COOKIES - MERINGUE
See DESSERTS


COTTAGE CHEESE - CHEESECAKE W STRAWBERRIES
See DESSERTS


COTTAGE CHEESE - DIPS

COTTAGE CHEESE - GARLIC RANCH DIP

Take 3/4c cottage cheese and blend until smooth. Blend again adding the following ingredients:

*1tsp chopped chives

*1Tbsp salt

*1Tbsp cilantro

*1tsp cayanne pepper

*1 shake lemon pepper

*2 drops stevia

*1 tsp lemon juice

*1 tsp onion powder

*1 tsp garlic powder

* 2 shakes dried parsley

Blend until smooth. while blending, brown 1Tbsp chopped garlic. Chop 1 whole chive. Add the two and stir (do not blend) Sprinkle a little pepper and chill for 30
min- 1 hr. Dip any veggie you want or use as a salad dressing.     -by Angie

 

D

*DANIELNOTDAN'S GARLIC SPREAD BREAD
See SPREADS


*DANIELNOTDAN'S INSTANT-KARMEL APPLICIOUS
See DESSERTS

_ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ 

DESSERTS


* APPLES - BAKED

Halve and core apples, sprinkle with cinnamon & stevia, add 1 tsp
water to each half bake for 45 min. at 350º .
-by Debbie


*APPLE - CINNAMON

Cut up an apple into bite size pieces and arrange in a microwave safe dish. Add a little water, just enough to cover the bottom
Sprinkle with Stevia in the raw & cinnamon. Cook until the apple is soft. If it's a hard apple it takes about 3 or 4 minutes in a 1000 watt microwave. Tastes like apple pie, good for dessert or breakfast.    -by Becky

 

 

APPLE SPICE ICE CREAM

Preheat Oven to 425º... peel 1 whole apple and cut into small chunks. Place into ovensafe dish, add 1/4 c water, 7 drops stevia, and 1 Tbsp cinnamon. Stir and cook for 35-45 min. until apples are very soft. While cooking, blend 3/4c fat free cottage cheese with 15-20 drops vanilla stevia, (or vanilla extract with stevia powder until very sweet), and 1 Tbsp cinnamon. Blend until smooth. Pour into

shallow tupperware or container to freeze. Set aside. When Apples are cooked blend them with 3 drops vanilla stevia and 1 Tbsp milk, blend until smooth. Drop spoonfuls into container like polka dots. Then take a knife and cut back n forth through the dots to swirl. (*see bellow) Cover and freeze for 2-3 hrs. Serve very cold! Enjoy!  *Optional: Crumble your melba toast serving with a little stevia powder and swirl in. Counts as 1 serving protein, 1 serving fruit, 1 carb, and daily milk serving     -by Angie

*APPLES - DANIELNOTDAN'S INSTANT-KARMEL APPLICIOUS

This is to DIE for. And maybe even to KILL for! Apples, Cinnamon, nutmeg, caramel? Fuggetaboutit!!

INGREDIENTS:

* 1 apple (I like Honey Crisps).
* 1/2 (or more??) TBS cinnamon
* 1/8 tsp. nutmeg
* 2 droppers full Stevia
* 1 oz water
* 1TBS WaldenFarms Caramel dip

PREPARATION:

1. Oven to 350°.
2. Peel (optional) and dice up your apple into small bit-size chunks. There should be a LOT of chunks.
3. In an very small vessel (a shot glass works nice) mix your water and stevia.
4. Place apples in an oven-safe bowl and then pour the water/stevia mixture over them.
5. Sprinkle the apples with the cinnamon and nutmeg.
6. Cover and bake for 30 minutes (@ 350°).

SERVING:

1. If the heavenly scent of this hasn't already driven you insane...
2. Remove from oven and let them cool just a bit.
3. Pour into a bowl, stirring them up and basting them with the sauce
and juices.
4. Stir in the WF Caramel.
5. Serve warm.
Bon Appétit!    -by DanielnotDan


CHEESECAKE - COTTAGE CHEESE - W STRAWBERRIES

3/4 cup fat free cottage cheese (protein portion)
Stevia
1 cup quartered strawberries
Melba toast (optional)

Cream cottage cheese in food processor (or smash to smitherines in a bowl and cream). Mix in stevia to taste (French vanilla is my fav here). Crumb melba toast - put on plate. Top with creamed cottage cheese mix. Top that with strawberries. Viola! Almost strawberry cheese cake! Tastes so like you are cheating!!!!! But you're not! :D    - by Suzanne

Lindsey's additions to cheesecake

Add cinnamon to the bread crumbs. Use a 6 in cake pan, pour in bread crumbs, and then cheese cake mixture (which I blended smooth. Then take a small portion of strawberries, mash or blend. Add the mashed strawberries to the cake pan, and add a sprinkle of cinnamon to the cake pan. Then with a butter knife, create a swirl like pattern with the strawberries , cinnamon, and cheese cake.
Then freeze. Takes like 10 mins maybe less. When it is frozen take out and run a little hot water over the back of the cake pan.
This will make it easy to remove. Once removed place on a plate(bread crumb side down) then top with the rest of your strawberries.
Wait to eat until it defrosts a little bit or you might like it frozen. NOW I know this is alot of work for something you are just going to eat. I made two of these so I can eat one next week without all of the work. You can do it Suzanne's way too. It is going to taste the same. This was just my little way to spice it up and make me feel a little more special.    - additions by Lindsey


*CHOCOLATE STRAWBERRIES

Drizzle fresh strawberries with chocolate stevia drops   -by Debbie


*CINNAMON TOAST

Take your Melba slice, lay it on a plate, cover with Walden Farms pancake syrup, sprinkle generously with cinnamon, and microwave for 20 seconds. It is so good I could hardly believe it was protocol!      -by Tanya


COOKIES - MERINGUE

Egg Whites 1/2 cup.
A pinch of Tartar.

Whip until stiff. Add 1+ TBS. of Splenda/ Stevia (to taste) flavorings - also to taste. Mix them up - have fun with the flavors. Drop them onto parchment paper covered cookie sheet. Bake at 275 for 45 minutes or more.  Yeild: 18-20 cookies at less than 2 calories each.    -by Latoya


'ICE CREAM' - STRAWBERRY

I made an "ice cream" that is on protocol (I think, anyway!).
I put frozen strawberries in my Ultimate Chopper & pulverized them. I mixed in 2 packets of stevia, too. Then, I added the 3/4 cup Fat Free Cottage Cheese and blended it all until it was smooth. (you might want one more pack of stevia if you like it really sweet)
Anyway, it turned out like soft serve ice cream! It was so good. I also did it once with just adding the frozen strawberries all chopped up to the regular cottage cheese, not blended. That was just as good, but not creamy.    - by Jody



*LEMON SORBET

INGREDIENTS:
Valencia Orange Stevia (.5 dropper full)
1/2 the juice of a lemon
1 cup ice
(Sparkling water)

DIRECTIONS:
Squeeze the juice of 1/2 of a lemon into a blender. Add .5 dropper full of Stevia "Valencia Orange," 1 cup of ice, and blend.
Use like this as a sorbet, or add sparkling water for 'Sprite'.    -by Goodlife (modified)


*LEMON SORBET

Juice half of a lemon into a blender. Add two packets of stevia or half of a dropper full(add more or less for your personal taste)
Add 1 cup of ice, blend and serve. You can also use flavored stevia to make it more interesting and fun.   - by Lindsey

 

STRAWBERRY BAKE w CRUMB TOPPING

1 C fresh strawberries
1 Grissini Breadstick
Stevia
Ramekin (Little ceramic dish to bake your food in- can be any oven proof
dish but small enough fill the dish)

Preheat oven or toaster oven to 350º. Chop the strawberries, add stevia to taste- don't need much. Crush the breadstick in a baggie. Use the sea salt sticks because the salt is a great flavor enhancer. Add a touch of stevia to it (or not). Put the strawberries in the ramekin and top with the crumbsBake at 350 for 20 min or until topping starts to brown. Delightful!   - by Terri

STRAWBERRY CHOCOLATE CHEESECAKE

Crust
1 slice Melba Toast or breadstick
¼ tsp powdered Stevia
¼ tsp Vanilla

Filling:
¾ cup fat free Cottage Cheese
Stevia to taste (I use liquid vanilla flavored)
Few drops of Lemon Juice

Sauce:
1/2 cup quartered strawberries
2 Tbsp Walden Farms Chocolate Dip
Few drops of Lemon Juice
Stevia to taste

Topping:
½ cup quartered strawberries

1) Crush up toast or breadstick into tiny crumbs. Mix with powdered Stevia and vanilla. Press to the bottom of small serving dish. I used a 2 cup Pyrex bowl.
2) Place the cottage cheese, Stevia, and lemon juice in blender or food processor. Blend until nice and creamy. Pour filling on top of crust, making it even.
3) Place strawberries, chocolate dip, lemon juice, and Stevia in blender or food processor. Blend until smooth.
4) Place a few small drops of the sauce on the filling. Cut with knife to swirl sauce into the filling. Pour the remainder of the sauce over the top.
5) Freeze for at least 1.5 hours.
6) When ready to eat, top with remaining strawberries and enjoy!    -By Nena

 

STRAWBERRIES and CREAM

Ok, I know a lot of You don't have time for elaborate desserts.... and You may have already tried this one. But for those who haven't You've got to... it's sooo good!

So, take your serving of strawberries, and cut into small chunks and place in bowl. Add 1 Tbsp milk and several drops vanilla stevia. stir and let sit for 5-10 mins. then Enjoy! It's def. strawberries and cream! Even my 3 and 7yr old beg me to make this for them everyday!   -by Angie

 

STRAWBERRY MERINGUE PIES
4 egg whites (1/2 cup)
1/4 teaspoon cream of tarter
6 packets stevia or other zero cal sweetener
6 drops Vanilla Stevia

Beat egg whites until foamy. Add 1 packet (1 teaspoon) of sweetener while beating whites. Add vanilla stevia and beat until stiff and
glossy. On a parchment lined cookie sheet divide into thirds and make a slight well as if to mock 3 mini pie pans. Bake for 1 hour at 275 degree oven. Turn off oven and leave in for 1 additional hour. Remove pan and finish cooling at room temp.

Filling:
1 cup fresh strawberries sliced
1 packet stevia or zero calorie sweetener
Take 1/4 cup of berries and mash, then miss all together and fill wells of Meringue. Enjoy!  1 protein 1 fruit    -by Pamela

  

STRAWBERRY SHORTCAKE

 Take 3/4 c cottage cheese and 10-15 drops stevia blend until completely creamed. Pour into shallow dish (see above) refrigerate. Take one breadstick and crush in bag. Add a little stevia powder, shake, and pour into cream mixture in a "v" shape. Take yourstrawberry serving for the day and blend with 6-8 drops stevia until creamy. Pour strawberry mix into cream however you want... swirls, straight lines, etc. Take a knife and cut through minimally mixing the two in swirls or lines. Freeze until solid. To remove, you can run hot water on bottom until it slips out, and then cut into squares... cut into 8ths for easy serving size awareness.

This one takes prep. I would suggest you make this at least 2-3hrs b4 you plan to eat. It is one serving of fruit, one dairy, and one carb... but there's no way I could eat it all... so u can split it in half and have another half serving cottage cheese meal - see Cottage Cheese.    -by Angie

 

 

 

 

 

 

STRAWBERRY SHORTCAKE

strawberries
Grissini
Cinnamon
Stevia
1 tbs milk

Crush grissini and mix in 1 pkt stevia and a few dashes of cinnamon. Cut strawberries. Stir breadcrumb mixture into strawberries
In a milk frother, add milk and froth away! Sprinkle with cinnamon. The air in the milk makes it look like there is so much more than a tbs. Plus by making it foamy, you end up with something that tastes a lot like whipped cream. In a blind taste test, this could pass for the real thing!   -by Janet

WARM CINNAMON APPLE

This was such an incredibly decadent dessert! Hard to believe it's following protocol!!

1 Granny Smith Apple
1 Grissini or Melba Toast
1 packet Stevia
Cinnamon

Heat oven or toaster oven to 400 degrees. Core and slice apple very thin. Layer in baking dish. Crush bread and thoroughly mix in the stevia and cinnamon with the bread crumbs. Sprinkle mixture over the apple slices. Bake for about 15 minutes, until apples are soft. Optional - Sprinkle a bit more cinnamon over the cooked apples. The tartness of the Granny Smith and the sweetness of the cinnamon "sugar" really complimented each other very well. YUMMY!!!   - by Janet

_ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _

DEVILED EGGS
See EGGS


DIJON CHICKEN AND VEGETABLE
See CHICKEN


DRESSING

Strawberry Vinaigrette

:2-3 small strawberries, white vinegar (rice,
etc.), water, salt & pepper to taste   -by Debbie

_ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ 


DRINKS

CHAI LATTE

Chai tea
1 pkt stevia
1 tbs milk

Prepare tea as directed. Froth milk (I have a frother which adds air to the milk) I also had to use 4 tablespoons to make the frother work and then I just used a 1/4 of it. Spoon on top of tea and sprinkle with nutmeg. ~ I almost felt like I was sitting at Starbucks!
-by Janet


GRAPEFRUIT SMOOTHIE

half a grapefruit, peel removed
half teaspoon of matcha powder
vanilla flavored liquid stevia
ice cubes (optional)

Blend all ingredients in your favorite blender and serve in a fancy glass.   - by Liliana

 

*GINGER TEA

Ginger tea has a spicy, invigorating taste. (Might be helpful for all
the coffee drinkers in the morning) It's used as a home remedy for
indigestion, nausea, and to ward off colds, flu, and sore throats.

Ginger Tea Recipe
4 cups water
2-inch piece of fresh ginger root
optional: honey and lemon slice - While on Phase II & III use lemon
and stevia or lemon drop flavored stevia

Peel the ginger root and slice it into thin slices. Bring the water to a
boil in a saucepan. Once it is boiling, add the ginger. (or use a tea
ball, then you don't have to strain it) Cover it and reduce to a simmer
for 15-20 minutes. Strain the tea. Add honey and lemon to taste.

Note: Keep in mind that if you are making ginger tea as a home remedy
during cold and flu season, sweeteners are not recommended.
- by Christi


*HOT CHOCOLATE

Boil water, add chocolate and vanilla crème stevia drops.
Close your eyes and sip away.
-by Debbie

 

Passion Tea Lemonade

 

PASSION TEA LEMONADE

 

 

Tastes exactly like the one's they make at starbucks!

Buy Passion Tazo Tea from starbucks or online. Boil small pot of water. Steep 3 tea bags until very dark red. In ur cup squeeze 1/4 lemon juice and add 8-10 drops stevia. add ice to
fill cup. Pour tea into cup until 1/4 from top. add water and stir...
taste test to make sure it's sweet enough, Enjoy! So good you'll want
more!

-by Angie

 

 

 

 

'ROOT BEER' FLOAT

 

I finally received my order from Capella Flavor Drops and YUM!!!

I just made a 'rootbeer float' and then I had a 'Pina Colada'! WhooooHoooooo!!! :D

 

1 glass of sparkling water, (like Perrier)
5 or so drops of the Rootbeer Capella flavoring,
1 dropperful of Vanilla Creme stevia, and
1 splash of milk (1-2 Tbsp)

Stir it up, add ice if you want to be extra nice to yourself and ENJOY!!!
--------------------------------------------------------------------

ITALIAN CREAM SODAS

Follow the 'rootbeer float' recipe -
Suggested flavors:
Peach
Strawberry
Almond
Pina Colada
Vanilla (just use the Vanilla Creme stevia)
:D 
Made them like Italian Creme Sodas - a glass of sparkling water, (like Perrier), 5 or so drops of the Capella flavoring, and a dropper of vanilla stevia, and a splash of milk (about a Tbsp) - stir it up, add 
some ice if you want to be extra nice to yourself and ENJOY!!!
- By Autumn

 

 

 

SHAKEN TEA LEMONADE

 

Add 1 cup boiling water to 2 tea bags of any kind of fruity tea... steep until super strong. tazo passion tea, tropical peach, etc. steep until very strong. Squeeze 3/4 lemon's juice
into separate cup. Add 7-10 drops stevia, should be super sweet, and
stir. Pour hot tea (w/o bags) into the lemon juice, 1/2c cold water...
and shake or stir- 007:)-

Add ice and garnish with lemon slices.

-by Angie

 

 

 

SMOOTHIE - BERRY

 

(do not use mint garnish - off protocol)

In a blender add:
1 cup frozen strawberries
1 T. milk
Stevia to taste
Crushed ice
1 T. water

- by Suzanne

 

Strawberry and Citrus Blend Italian Soda      

100g Frozen Strawberries 
1 cup Italian Citrus Blend Sparkling Mineral Water (Whole Foods carries this in their soda section)

1 packet Stevia                          

• Blend and serve...so refreshing! 
  (This only works great if your berries are frozen for blending)

-By Amanda

SMOOTHIE - STRAWBERRY

1 cup frozen strawberries (if not frozen, you will need to add ice, but
frozen is much better)
1 tbsp milk (can omit)
1 cup water
2 tsp stevia (or enough for your desired sweetness)

Add all ingredients and blend. You can add or subtract water as needed
to get your desired consistency.
-by Niki

 

 

STRAWBERRIES N CREAM

 

 

Add 1 cup boiling water to 2 bags any fruity tea. In blender, blend strawberries with 5-10 drops vanilla stevia until smooth. Pour both tea and strawberry mix over lots of ice
add 1/2c cold water and stir. Once chilled enough, add 1 Tbsp milk and
stir.

Garnish with strawberry slice and serve.

-by Angie

STRAWBERRY
LEMONADE 

You can make this a slushy, an icee, or just a drink!

Juice of 3/4 of a lemon

 

water

 

stevia

 

frozen strawberries

 

 

add all ingredients to taste and blend in blender

 

for drink, leave as is

 

for slushy, freeze for 1/2 hr. and then re-blend

 

for icee, freeze for 1-2hrs and then re-blend

 

can be super sour or super sweet!

 

Enjoy!

- by Angie

STRAWBERRY LEMONADE

2 cups seltzer water
juice of one lemon
cup strawberries
2 packets stevia
ice

Place all ingredients in the blender.

Blend, pour, and serve.

I sat on the patio on Saturday afternoon enjoying the sunshine and my "cocktail". Life is Good!
-by Janet

STRAWBERRY MILKSHAKE


You will need an immersion blender (hand-held stick style blender)

3/4 cup fat free cottage cheese
4 medium (100g) strawberries
4 ice cubes
1/4 cup cold water
Vanilla Creme stevia

Put all the ingredients into the large cup that comes with your blender -
and blend till smooth. Add 1 dropper of stevia or more to taste.

*Note: 1 protein, 1 fruit serving. 
- By Autumn


*STRAWBERRY SMOOTHIE or SORBET



Freeze strawberries for about an hour.

Blend frozen strawberries, juice of ½ lemon and stevia drops

Blend to desired consistency-more for smoothie and less for sorbet

-by Debbie

STRAWBERRY VANILLA CREME SLUSHIE

1 cup strawberries
Seltzer Water
Ice
5 drops vanilla creme stevia

Put the strawberries in the blender first with some seltzer water a not
quite covering the strawberries. Blend that a little, then add the
drops of vanilla creme stevia. blend that a little and then add as much
ice as you like to get the consistency you want. Blend that until the
ice is broken up, and you have a very tasty slushy. :]
-by Jazu-chan

 

E

EGGS

ASPARAGUS QUICHE

4 egg whites
1 egg yolk
Asparagus puree
1 tbs milk

For the puree-place cut and cooked asparagus in a food processor or blender with a bit of water and salt & pepper

Beat the egg whites and 1/4 tsp cream of tartar until stiff peaks form.
In another bowl, beat egg yolk with asparagus puree, and milk.
Fold asparagus mixture into egg whites
Pour into souffle dish up to the top(this amount actually filled one and a half dishes)
Set dish(es) in a pan of hot water (an inch or two high) Cook 1/2 hour or until the top has risen above the sides.
-by Janet

 

DEVILED EGGS

Ingredients:
4 eggs
Celery (1/8 - 1/4 cup finely chopped, the rest cut into sticks)
Walden Farms* Honey Dijon salad dressing
Tumeric
Garlic powder
Sea salt
Black pepper
Ginger (optional)
Cayenne pepper (optional)
Paprika (optional)
Any other seasonings that you like. Be creative!†


First, hard boil your eggs.
Place eggs in a saucepan and cover by at least one inch of water. Add
about a half teaspoon of salt to the water to prevent cracking and make
the boiled eggs easier to peel. Add some vinegar to the water to
prevent the whites from bleeding out, in case they do crack anyway.
Over high heat, bring the water to a boil. Once you have a rolling boil
going, turn down the heat and let it simmer for one minute. Then remove
from heat and cover. Let the eggs sit for 12-15 minutes. Cool the eggs
either by running cold water over then and straining or removing them
from the saucepan and placing them in a bowl of ice water.

Once the eggs have cooled, peel them and slice them in half. Discard three of the yolks(¥) and set aside the fourth.

Set aside six of the halved egg whites.

Take the remaining two halves and force them through a wire strainer.
This will make them blend more smoothly into the filling mixture. Do
the same with the one egg yolk.

In a small bowl combine the strained egg whites and yolk with some
Walden Farms* Honey Dijon salad dressing and spices to your taste
preference. Add the finely chopped celery and mix well.

Spoon the filling mixture into the egg halves you have set aside and sprinkle Cayenne pepper or paprika over the top.

Serve with celery sticks and enjoy!

This meal equals:
1 protein serving
1 vegetable serving

Note: You may have more filling than you need to fill the six egg halves. That's ok! Just eat it with the celery! :)

*Available in some grocery stores in the health section and online
†Check your labels! Some spice mixes contain sugar! Avoid these!
¥ When using eggs as a protein serving you are allowed one whole egg
and three egg whites. Eggs should be used with caution, as they may
slow weight loss if the individual is sensitive. (See MyFatCure
Handbook pg. 10)

- by Bethany

EGGS & ASPARAGUS MIMOSA
I have only eaten eggs twice in P2 and this how I prepared them.

Ingredients
100 g asparagus
1 egg and 3 whites
1 Tsp mustard powder
juice from half lemon
salt, pepper, your favorite spices

Directions
Boil the asparagus in salty water for 5 minute
Hard-boil all 4 eggs, remove 3 yokes and keep all the whites
Make a vinaigrette by mixing the mustard power with the lemon juice and your favorite spices
Lay the asparagus on a nice dish, force the eggs through a sieve or
grate them on top of the asparagus, add the vinaigrette and enjoy
-by Liliana

 

 

GREEN EGGS and SPINACH BAKE

 

 

Pretty simply made... mix the following:

Your egg serving (1 whole egg with 3 whites)

1 chive chopped

1 Tbsp chopped parsley

1 Tbsp chopped cilantro

Salt to taste ( how much you think you like)

a few dried jalepenos

small squeeze of lemon.

1 tsp onion powder

1 Tbsp chopped garlic

 

in a small baking dish, crumble melba toast and place in bottom. Then place desired amount of fresh spinach in layers and press down.. pack as full as possible because it will
shrink. Pour egg mixture over the top, should seep into the cracks of
the spinach. Bake at 375º for 30-40 mins. when done, knife the edges,
and flip out of dish onto plate. garnish with mixture of amino acids
with a few drops stevia. Enjoy!

-by Angie

SCRAMBLED EGGS IN A BAG

Here's an easy way to make scrambled eggs. 
Put your egg and whites, spices, and veggie (if you chose) in a FREEZER quart size bag. 
Seal the bag completely. 
Put bag in boiling water and the eggs will cook in about 7 minutes give or take. 
I take the bag out of the water a couple of times during cooking and give it a little push so the eggs cook evenly. 
Plops right out of the bag nice and fluffy when done. No mess!!
- by Kimberly

 

EGG & SPINACH OMELET

1.In a small nonstick skillet cook 100g of spinach until soft. Cover and let wilt (30 secs).

2.Pour in egg (1 whole + 3 whites) and reduce heat to med-low and continue cooking, stirring constantly until the egg starts to set (abt 20 secs). Continue cooking lifting the edges so the uncooked egg will flow underneath until mostly set (30 secs more).

3.Sprinkle salt/pepper over omelet. Lift up an edge of the omelet and drizzle 1 tablespoon water under it. Cover and reduce heat to low and cook until egg is completely set (about 2 min).

4.Fold over using a spatula and serve.

-by Amanda

 

 

EGGS - TOMATO-BASIL OMELET

Tomato, diced
Fresh basil, chopped
1 clove garlic
Chives
S&P
4 egg whites, 1 yolk

Saute the tomatoes, basil, garlic, & SP until softened. Set aside to rest -drain any excess liquid.
Whisk eggs & Chives.
Pour into non-stick omelet or saute pan that has been heated on med.
heat. Using a plastic utensil, beat the eggs while in the pan until the
top layer has somewhat cooked. (this will prevent uncooked egg in the
middle of your omelet) Let omelet sit to finish cooking
meanwhile add drained tomato/basil mixture onto one side of the pan,
flipping the other side of the omelette over the first half.
Garnish with chives and Tabasco (optional)
- by Janet

WEEKEND BRUNCH

Scrambled egg whites with chives and Italian spices
Asparagus with hollandaise sauce
Cinnamon meringue cookies w/ strawberries and "whipped cream"

OK- I admit this one took a bit of prep. But hey, it's the weekend and I had the time.
I used my egg meal for this one.

For the Meringue cookies use 2 egg whites and add 1/4 tsp cream of
tarter and beat on high speed til stiff peaks form. Fold in stevia and
cinnamon. Bake @ 200º for an hour or so.
slice strawberries
Froth 1 tbs milk until it resembles whipped cream
Top cookies with strawberries and cream. (add the cream very last, as it
liquifies quickly)


The hollandaise was 1 egg yolk, juice of 1/2 lemon and 3 tbs water.
Cooked over a double boiler, or metal bowl over small pot of boiling
water, whisking the entire time (cooks very quickly)
Scramble 2 egg whites and cook the asparagus. Drizzle the hollandaise
over both. (I wasn't sure if the hollandaise would work without butter
-but it did and was just as good!)

I think if I do this again, I'll use 1 egg white for the cookies and 3
for the scrambled eggs. (there was a lot of meringue)
This was super filling - so much food for one meal. ~Nice for a
leisurely Sunday morning.    -by Janet

*EMERIL'S CREOLE SEASONING MIX
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*EMERIL'S SOUTHWEST SEASONING MIX
See SEASONINGS

 

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