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Recipes

APPETIZERS

Broccoli Quiches
(1 serving of vegetable and 1 protein)

  • 3.5 ounces of broccoli
  • 4 eggs: 1 whole egg, 3 egg whites
  • 2 teaspoons favorite herbs and spices
  • 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
  • 4 eggs: 1 whole egg, 3 egg whites
  • 1/4 cup diced mushrooms
  • 1/4 cup diced onions
  • 1 cup salsa
  • 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.)


MAIN DISHES

Spinach and Strawberry Salad with Chicken
(1 serving of protein, 1 serving of vegetable and 1 serving of fruit)

  • 3 cups baby spinach
  • 3 tablespoons strawberry vinaigrette (recipe on page 14)
  • 4 ounces grilled chicken breast sliced
  • Pink Salt and Pepper to taste

Combine all ingredients and enjoy.
(Serving size: 1 serving. Calories per serving: 211.)

Mini Stuffed Cabbage Rolls
(1 serving of vegetable and 1 protein)

  • 4 ounces chicken or ground beef
  • 3 big cabbage leaves
  • 1 cup shredded cabbage
  • 1/8 teaspoon onion salt
  • 1/8 teaspoon garlic powder
  • 1/8 teaspoon Asian spices
  • 1⁄2 teaspoon powdered stevia

Cut cabbage leaves in half and steam for 5 minutes. Move leaves over to side of steamer to make room for shredded cabbage. Steam both for 5 minutes. Remove shredded cabbage to a mixing bowl. Brown ground beef or chicken and add the spices to the meat. Combine beef or chopped chicken with shredded cabbage. Roll into small meat balls then wrap in a cabbage leaf. Steam for another 5 minutes.
(Serving size: 1 serving equals 3 cabbage rolls. Calories per serving: Chicken- 260, Beef- 349.)

Blackened Chicken Salad
(1 serving of vegetable and 1 protein)

  • 4 ounces chicken cut into strips
  • 1 teaspoon paprika
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon oregano
  • 1/4 teaspoon thyme
  • 1/4 teaspoon white pepper
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon ground red pepper
  • 1 pinch of pink salt
  • 3 cups spinach

Combine all spices and rub on chicken. Grill until cooked. Serve over spinach.
(Serving size: 1 serving. Calories per serving: 211.)

Tuna Salad with Cinnamon Apple
(1 serving of fruit and 1 protein)

  • 1 can white albacore tuna in water
  • 1 homemade pickle, chopped
  • 1/4 apple, chopped
  • Mustard to taste
  • Pink salt & pepper, to taste

Mix altogether and serve. Serve with remainder of apple sliced with cinnamon on top.
(Serving size: 1 serving. Calories per serving: 196.)

Crunchy Sweet Apple Chicken Salad
(1 serving of fruit, 1 serving of vegetable and 1 protein)

  • 4 ounces (cooked) diced chicken
  • 1 apple diced
  • 3 stalks celery diced
  • 3 tablespoons lemon juice
  • 1/8 teaspoon cinnamon
  • Dash of nutmeg
  • Dash of cardamom
  • Dash of pink salt
  • Stevia to taste

Mix ingredients together, sprinkle with stevia and cinnamon. Chill for 20 minutes. Serve with a wedge of lemon and enjoy.
(Serving size: 1 serving. Calories per serving: 320.)

Mustard Chicken
(1 serving of protein)

  • 3-4 chicken breasts
  • 1/3 cup sugar free mustard
  • 1/2 lemon juiced
  • Zest of 1/2 lemon
  • 3 cloves of garlic minced
  • 1 large stalk of fresh rosemary chopped
  • 1/2 teaspoon pink salt
  • 1/2 teaspoon pepper

Mix all together and pour over chicken let marinate in fridge over night or several hours. You can BBQ or roast in oven.
(Servings: 1 serving equals 4 oz. Calories: 181.)

Chili
(1 serving of vegetable and 1 protein)

  • 4 ounces beef
  • 1 cup chopped tomatoes
  • 1/2 cup water
  • 2 tablespoons minced onion
  • 2 cloves garlic crushed and minced
  • Pinch of garlic powder
  • Pinch of onion powder
  • 1/4 teaspoon chili powder
  • Pinch of oregano
  • Cayenne pepper to taste (optional)
  • Pink salt and pepper to taste

Brown ground beef in a small frying pan, add onions and garlic. Stir in tomatoes and water. Add spices a 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.
(Serving size: recipe makes 1 bowl of chili. Calories: 359.)

Chicken Bruschetta
(1 serving of vegetable, 1 serving of fruit and 1 protein)

  • 4 ounce chicken breast
  • 1 cup chopped tomato
  • 2 cloves of garlic (finely chopped)
  • 3 basil leaves (chopped)
  • Pink salt to taste
  • Pepper to taste
  • Pinch of cayenne pepper (optional)
  • ½ teaspoon Italian seasoning
  • ½ teaspoon garlic powder
  • ½ teaspoon onion powder
  • 3 cup of spinach

Sprinkle chicken with Italian seasoning, garlic and onion powder; grill the chicken; when done let rest for 5 minutes. Combine tomato, garlic and basil, add salt and pepper to taste, sprinkle in a pinch of cayenne pepper (optional). Stir until well combined. Place spinach leaves on plate top with chicken and bruschetta mix.
(Serving size: 1 serving. Calories: 291.)

Stuffed Peppers
(1 serving of vegetable, 1 serving of fruit and 1 serving of protein)

  • 4 bell peppers
  • 1 pound lean beef, browned and crumbled
  • 1 large onion, thinly sliced and browned
  • 1 large tomato, diced and browned

Preheat oven to 425 degrees. Cut of tops of peppers, remove seeds, and cut a slit on one side. Combine beef, onions and tomatoes and fill up peppers. Place the peppers on a lined baking sheet and bake for 20 minutes.
(Makes 4 servings. Calories per serving: 384.)

Sweet & Sour Chicken
(1 serving of protein, ½ serving fruit)

  • 4 ounces chicken breast
  • 1/2 orange w/ rind
  • 1/2 lemon w/ rind
  • 1 cup water
  • 1 tablespoon Bragg’s Liquid Aminos
  • 2 tablespoons apple cider vinegar
  • 1 tablespoon minced onion
  • 1 tablespoon lemon and/or orange zest
  • Dash of garlic powder
  • Dash of onion powder
  • 1 tablespoon hot sauce
  • Cayenne pepper to taste (optional)
  • Pink salt and pepper to taste
  • Stevia to taste

In a frying pan or small saucepan place 1/2 orange and 1/2 lemon with the rind in water and boil until pulp comes out of the rind. Remove rinds from the water and scrap out remaining pulp and juice with a spoon. Add spices, onion and stevia to taste. Add chicken and cook until liquid is reduced by approximately half and desired consistency is achieved. Serve hot and garnish with lemon or orange.
(Serving size: 1 serving. Calories per serving: 229.)

Cajun Scallops
(1 serving of protein)

  • 1 teaspoon apple cider vinegar
  • 1 large red onion, thinly sliced and separated into rings
  • 1 teaspoon Cajun seasoning
  • 1/2 teaspoon ground black pepper
  • 1 garlic clove
  • 1 pound fresh scallops
  • 1 to 2 teaspoons hot sauce

Heat apple cider vinegar in a cast-iron skillet over high heat. Add onion, Cajun seasoning, and pepper; sauté 3 minutes. Add garlic; sauté 30 seconds. Add scallops; cook 1 minute or until browned. Sprinkle with hot sauce; turn. Cook 3 minutes or until done.
(Makes 4 servings. Calories per serving: 175.)

Steak and Asparagus Stir-Fry
(1 serving of vegetable, 1 serving of protein)

  • 1 lb. lean sirloin, cut into thin strips ½ inch wide and 2 inches long
  • 4 cups asparagus, stems removed, cut into 1 inch pieces
  • ¾ cup beef broth
  • ½ cup green onion, coarsely chopped
  • 4 cloves garlic, coarsely chopped
  • 2 tablespoons fresh ginger, peeled and coarsely chopped
  • ½ medium red onion, sliced
  • 2 tablespoons Bragg’s Liquid Aminos

Steam the asparagus until bright green but still firm, about 2 minutes. Drain; rinse with cold water to stop cooking; drain again. Combine ¼ cup beef broth, green onion, garlic, and ginger in a food processor or blender. Pulse until the mixture is minced and set aside. Heat a large skillet over medium-high heat. Add the steak strips, red onion, and liquid amino and sauté for 4 minutes, or until beef is nearly cooked. Add the green onion mixture and remaining ½ cup of broth, bring to a boil. Add asparagus to the skillet and stir until the asparagus is cooked through, about 3 minutes. Divide among four dinner plates, serve immediately.
(Makes 4 servings. Calories per serving: 175.)

Mustard-Herb Crusted Cornish Hens
(1 serving of protein)

  • 14 ounces (approx. 4 Cornish game hens)
  • 2 tablespoons minced garlic
  • 2 tablespoons apple cider vinegar
  • 1 teaspoon dried thyme
  • 1 teaspoon dried rosemary
  • 1 teaspoon pink salt
  • ½ teaspoon pepper
  • 2 tablespoon mustard (no sugar), divided

Heat oven to 375 degrees. Line a rimmed baking sheet with nonstick foil. In small bowl mix garlic, apple cider vinegar, thyme, rosemary, pink salt and pepper. Brush the hens with 1 tablespoon mustard. Coat with spice mixture. Brush bottom of hens with remaining tablespoon of mustard and coat with remaining mix. Place on prepared pan. Roast hens 55-65 minutes until crust is golden. Allow hens to rest 5 minutes, then serve.
(Makes 4 servings. Calories per serving: 220.)

Meatloaf
(1 serving of protein)

  • 4 ounces (cooked) ground beef
  • 1 tablespoon ketchup (see recipe on page 15)
  • 1 tablespoon chopped onion
  • 1 clove minced garlic
  • Cayenne to taste
  • ¼ teaspoon paprika

Mix ground beef, chopped onion and spices. Place in a baking dish, loaf pan or muffin pan for single servings. Baste with ketchup recipe mixture and bake at 350 for 15-20 minutes. Cook longer for multiple servings using a loaf pan.
(Serving size: 1 serving. Calories per serving: 230.)

Cajun Shrimp Kabobs
(1 serving of protein)

  • 4 ounces cooked shrimp
  • Half lemon
  • Fresh chopped parsley
  • 1 teaspoon Cajun Seasoning

Place shrimp in bowl & add 1 tsp of Cajun Seasoning and toss to coat. Put shrimp on skewers. (if using wood skewers, remember to soak in water for at least 20 min. prior to use) Squeeze on lemon juice. Grill or broil until cooked through. Sprinkle with chopped parsley and serve. Tip: Add your vegetable serving of a tomato or onion to your kabob!
( 1 serving. Calories per serving: 112.)

Seafood Stuffed Onion
(1 serving of vegetable, 1 serving of protein)

  • 1 large onion
  • 4 ounces cooked fish or seafood
  • ¼ cup minced garlic
  • Old Bay seasoning to taste
  • ½ cup of chicken broth

Take your onion and cut off the top evenly. Peel all the skin and tough rings off. Slice off enough of the bottom so it can stand upright, but not too much or you’ll have no bottom layer. You might have better luck with a larger onion than you’d think you’d need to get a cavity big enough. Score down into the center crosswise making x’s out to the last ring you want to be the bowl, and dig out with knife and spoon as much as you can ( this part was not easy nor fun, careful not to pull out the very bottom of the onion.. )Take the onion bits, chop them finely and put them in a dry nonstick skillet on medium to cook and caramelize. Stir frequently enough to prevent burning but mostly let it be, laying as flat as possible to the hot surface. Take your cooked and chopped fish or seafood, and stir it together with the cooked onions, the old bay seasoning and the minced garlic. Stuff this into the onion shell and place in an oven safe bowl. Spoon the chicken broth over and around the stuffed onion, so that it is sitting in a bit of the broth. Bake in 350 degree for 50 – 60 min, basting onion.
(Serving size: 1 serving. Calories per serving: 232.)

Broiled Lobster
(1 serving of protein)

  • 2 -6 ounce lobster tails
  • ½ cup vegetable broth
  • ½ teaspoon paprika
  • Pink salt and white pepper to taste
  • 1 lemon cut for garnish

Preheat broiler. Place tails on baking sheet. Cut top shell of lobster length wise. Pull apart slightly and season with broth, paprika, pink salt, and pepper. Broil for 5-10 minutes.
(2 servings. Calories per serving: 168.)

Cornish Hens
(1 serving of protein)

  • 14 ounces (approx. 4 Cornish game hens)
  • 4 bay leaves
  • 2 cups diced celery
  • 2 cups diced onions
  • 1 tsp parsley flakes
  • ½ teaspoon thyme leaves

Season birds with salt and pepper and put 1 bay leaf in each cavity. Truss for roasting. Arrange vegetables in roasting pan. Place birds, breast side up, on vegetables. Combine herbs and brush over birds. Roast in 375 degree oven 55-65 minutes or until tender, basting with pan juices. Moisten hens with water if herbs do not stick.
(Makes 4 servings. Calories per serving: 220.)

Filet Mignon with Braised Cabbage

  • 100 grams Filet Mignon
  • 1cup cabbage shredded
  • Apple cider vinegar
  • Lemon Pepper
  • 1-2 packets or 6 to 8 drops of stevia
  • Rosemary Leaves

Grill or broil filet. Drizzle a little vinegar and lemon pepper on top, sprinkle a few rosemary leaves before grilling. Make sure not to overcook. Slice very thin. Place cabbage in small saucepan with enough water to allow braising…adding vinegar, lemon pepper and a packet or two of stevia to sweeten. Fold over and over to cook evenly…do not overcook.

Balsamic Mustard Crusted Steak

  • 100 grams Filet or London Broil
  • 1 tsp mustard powder
  • 2 tsp balsamic vinegar
  • ¼ tsp salt
  • ½ tsp freshly ground black pepper
  • 2 garlic cloves, minced

Mix all seasoning in a bowl. Line a broiler pan with foil and place steak on top. Coat evenly with mustard mixture and let stand 10 minutes. Broil steak to desired doneness. 3 to 4 minutes per side for medium-rare. Let stand 5 minutes before slicing and serving.

CHILI

  • 100 grams lean ground beef (less than 7% fat)
  • 1 cup chopped tomatoes
  • ½ cup of water
  • 2 TBS minced onion
  • 2 cloves garlic crushed and minced
  • Pinch of garlic powder
  • Pinch of onion powder
  • ¼ tsp chili powder
  • Pinch og oregano
  • Cayenne pepper to taste (optional)
  • Salt and pepper to taste

Brown ground beef , 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 water as needed to prevent burning. Serve with chopped green onion or tomato. Salt and pepper to taste.
Makes 1 serving (1 protein, 1 vegetable or fruit).

Garlic Cauliflower Mash
(1 serving of vegetable)

  • 1 medium head of cauliflower
  • ½ teaspoon of minced garlic
  • Pink salt and pepper to taste
  • Chopped chives

Steam medium head of cauliflower in chicken broth for 6 minutes then strain. Blend with a mixer and add in all ingredients until smooth. Add chopped fresh chives.
(Serving size: makes 2 servings. Calories per serving: 105.)

Cilantro Lime Cauli-Rice
(1 serving of vegetable)

  • 1 head of cauliflower
  • 1 lime
  • 2 cloves of garlic
  • Handful chopped cilantro

Remove the leaves from the cauliflower, and cut the head in half. Remove the cauliflower from the core so you only have the florets. Place half the cauliflower into the processor and process until only small pieces remain. Remove from the processor and place into a pan. Process the remaining cauliflower repeating the steps. Mince the garlic and add to the cauliflower in the pan. Cook over medium heat for about 5 minutes, stirring constantly. When cauliflower is slightly toasted, and garlic cooked, remove from heat. Toss with cilantro and juice from the whole lime.
(Serving size: makes 2 servings. Calories per serving: 105.)

Roasted Cabbage with Lemon
(1 serving of vegetable)

  • 1 medium-sized head of green cabbage
  • 2 tablespoon chicken broth
  • 2-3 tablespoons fresh squeezed lemon juice
  • Generous amount of sea salt and fresh ground black pepper
  • Lemon slices, for serving cabbage (optional)

Preheat oven to 450F/232C. Cut the head of cabbage into 8 same-size wedges, cutting through the core and stem end. Then carefully trim the core strip and stem from each wedge and arrange wedges in a single layer on the roasting pan (leave some space around them as much as you can.) Whisk together the chicken broth and lemon juice (use the larger amount of lemon juice if you like a lot of lemon). Then use a pastry brush to brush the top sides of each cabbage wedge with the mixture and season generously with salt and fresh ground black pepper. Turn cabbage wedges carefully, brush the second side with the chicken broth/lemon juice mixture and season with salt and pepper. Roast cabbage for about 15 minutes, or until the side touching the pan is nicely browned. Turn each wedge carefully and roast 10-15 minutes more, until the cabbage is nicely browned and cooked through with a bit of chewiness remaining. Serve hot, with additional lemon slices to squeeze lemon juice on at the table if desired.
(2 servings. Calories per serving: 150.)

Sautéed Kale with Balsamic Vinegar
(1 serving of vegetable)

  • 2 large bunches kale (or other approved greens)
  • 1 large white onion, medium dice
  • 2-3 Tbsp. balsamic vinegar
  • Pink salt and pepper to taste

Wash the kale thoroughly. Tear out the central thick stem from each leaf and discard (this woody stem does not soften when cooked). Tear the leaves into bite-sized pieces and pile them into a deep 14-16 inch, heavy-bottomed frying pan. Heat over medium-low heat and add a couple tablespoons of water or broth to steam the greens. Sprinkle the onion on the top of the pile of greens to weigh them down. Cover the pan and cook on a low heat for 5 minutes. Check the greens and if they have wilted enough, toss the greens with the onion (you may have to cover the greens again and cook for a few minutes until the pile has shrunk enough to allow you to stir). Continue to gently sauté the greens and onion for several minutes, add a little salt and pepper to taste. Pick out a leaf and taste to see if it is tender enough. When the kale is tender, remove the pan from the heat and sprinkle the vinegar over the kale, then toss and taste again, adding more vinegar if you wish. Note: If using collard greens, remove the center stem as noted above.
( 4 servings. Calories per serving: 76.)


SALADS

Apple Tilapia Salad

  • 1 medium head of lettuce, torn bite-size
  • 2 cups diced apples, unpeeled
  • 2 tsp soy sauce
  • 200 grams cooked tilapia
  • 1tsp lemon juice
  • ½ orange, juiced

In large bowl, combine salad ingredients, including cooked tilapia, toss together. Combine soy sauce, orange juice and lemon juice, mix well, and toss with salad Makes 2 meat and vegetable servings.

Autumn Tossed Salad

  • 1 head lettuce, torn bite size
  • 3 granny smith apples, cored, unpeeled and sliced
  • 1 small red onion, sliced into rings

In large bowl, add lettuce, apple slices and onions. At serving time toss with an approved salad dressing.

Baby Spinach Salad

  • 200 grams Baby Spinach greens
  • 3 TBS balsamic vinegar
  • 1 TBS Dijon mustard
  • 1 tsp orange zest
  • 1 TBS orange juice (fresh squeezed orange)
  • ½ tsp freshly grated ginger
  • Salt and pepper to taste
  • Pinch red pepper flakes

Whisk ingredients together and toss with baby spinach or mixed baby greens.
Make 2 vegetable servings.

Asparagus Salad

  • 3 TBS apple cider vinegar
  • ¾ tsp celery seeds
  • ¾ tsp dry mustard
  • ¼ tsp salt
  • Pinch of white pepper
  • 600 grams fresh asparagus
  • 1 bunch green onion, cut into ½ inch pieces

Combine first 5 ingredients in a small bowl, set aside. Trim off upper 2/3 of asparagus, and remove tough ends of lower stalks; wash asparagus thoroughly. Cut stalks into ¼ inch slices. Cut remaining tips; place in large bowl. Add green onion, pour dressing over top, toss gently to coat, cover and chill 1 hour.
Makes 6 servings.

Crunchy Sweet Apple Chicken Salad

  • 100 grams cooked chicken diced
  • 1 apple diced
  • 3 stalks celery diced
  • 3 TBS lemon juice
  • 1/8 tsp cinnamon
  • Dash of nutmeg
  • Dash of salt
  • Stevia to taste
  • Wedge of lemon

Mix ingredients together; sprinkle with stevia and cinnamon. Chill for 20 minutes. Serve with a wedge of lemon.
Make 1 serving (1 protein, 1 vegetable, 1 fruit).

Cucumber Salad

  • 1 cucumber, thinly sliced
  • 2 TBS finely chopped onion
  • 2 TBS chopped parsley
  • 1TBS white vinegar
  • 1 tsp soy sauce

Combine ingredients and chill for 30 minutes.
Make 1 vegetable serving.

Fresh Mushroom Salad

  • 1 head lettuce
  • 1 bunch romaine
  • 1/2 lb mushrooms, washed, trimmed, sliced

Tear lettuce and romaine into bite size pieces. Combine with mushrooms, just before serving, Use the Veggie dressing.

Radish Salad

  • Radishes, sliced
  • Lemon juice
  • 1 TBS dehydrated minced onion
  • 1 TBS parsley
  • 1-2 tsp braggs liquid aminos
  • Salt/pepper to taste

In bowl, combine all ingredients and refrigerate 30 minutes to 1hour before serving.


DESSERTS

No Flour Apple Cobbler
(1 serving of fruit)

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

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

Cinnamon Grapefruit
(1 serving of fruit)

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

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.)

Baked Apple
(1 serving of fruit)

  • 1 apple
  • 1/2 teaspoon cinnamon
  • 1/4 teaspoon ground cloves
  • 1/2 teaspoon ground nutmeg
  • 1 packet of Stevia
  • ½ cup water

Preheat oven to 350. Core apple leaving about 1/2″ in bottom. Do NOT core all the way through. Place apple in baking dish. Fill apple with 1/4 t cinnamon, 1/8 t ground cloves, ½ packet Stevia, dash nutmeg and 2 t water. Pour 1/2 C water, 1/4 t cinnamon, 1/8 t ground cloves, ½ packet Stevia and 1/2 t nutmeg around apple in the dish. Bake for 45 minutes to 1 hour or until browned.
(Serving size: 1 apple. Calories per serving: 95.)

Apples with Strawberry Sauce
(1 serving of fruit)

  • 1 sliced apple
  • 3 strawberries
  • 4 drops vanilla crème Stevia

Arrange apple on plate. Mash strawberries in small bowl with fork and add vanilla crème Stevia to make sauce, add a little bit of water if needed to make more sauce like. Pour mixture over apple slices.
(Serving size: 1 apple with sauce. Calories per serving: 110.)

Strawberry Delight
(1 serving of fruit)

  • 5 large frozen strawberries
  • Juice from 1 lemon
  • 1 packet Stevia
  • 2 cups of ice (more for preferred consistency)

Blend frozen strawberries, lemon & Stevia until very well blended.
(Serving size: recipe makes 1 serving. Calories per serving: 95.)

Mock Orange Julius
(1 serving of fruit)

  • 1 orange
  • 10 drops of vanilla crème stevia
  • 1 egg white
  • 2 cups of ice (more for preferred consistency)

Peel orange and place in blender with remaining ingredients. Blend well.

Strawberry Lemon Slush
(1 serving of fruit)

  • 12 oz Ice cold lemonade
  • 4 to 6 strawberries, sliced
  • 1 tsp lemon juice
  • 3 cups crushed ice

Mix all ingredients in blender until smooth. 1 cup per serving 18 calories. Counts as one serving of fruit.


SALAD DRESSINGS

Strawberry Vinaigrette
(1 serving of fruit)

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

Add all ingredients and mix in a blender until smooth.

Apple Cider Vinegar Dressing

  • 2/3 cup water
  • 1/3 cup apple cider vinegar
  • 1 packet of safe powdered stevia
  • 1/8 teaspoon pink salt
  • 1/8 teaspoon pepper

Mix the water and apple cider vinegar together. Add in the stevia, salt and pepper. To create a stronger, more vinegary taste, switch the ratios (2/3 c vinegar and 1/3 c water).

Vinaigrette Dressing

  • 1/4 cup apple cider vinegar
  • 1/2 cup water
  • 2 shakes pink salt
  • 2 shakes onion powder
  • Ground pepper to taste
  • 20 drops clear stevia
  • 2 packets stevia

Combine ingredients, pour into jar, and refrigerate.

Lemon Dressing

  • 1/4 cup apple cider vinegar
  • 1 cup water
  • 1 tablespoon fresh lemon juice
  • 25 drops clear stevia
  • 1 packet of stevia

Combine ingredients, pour into jar, and refrigerate.

Citrus Dressing

  • 1/4 cup apple cider vinegar
  • 1 cup water
  • 1 tablespoon fresh lemon juice
  • 15 drops clear stevia
  • 10 drops Apricot Nectar flavored stevia
  • 1 packet of stevia
  • 1/4 teaspoon Chinese Style Five Spice (optional)
  • 1.4 teaspoon garlic powder (optional)

Combine ingredients, pour into jar, and refrigerate.

Oil Free Salad Dressing

  • 2 tablespoons apple cider vinegar
  • 3/4 tablespoon apple balsamic vinegar
  • 3/4 tablespoon red wine vinegar
  • 1/2 teaspoon dried oregano
  • 1/8 teaspoon dried ground mustard
  • 1/8 teaspoon pink salt
  • Cracked black pepper (4 grinds)
  • Favorite Stevia Sweet Drops to taste

Combine ingredients, pour into jar, and refrigerate.

Homemade Ketchup

  • 1 small can sugar free tomato paste
  • 1/4 cup water
  • 1/2 tsp sea salt
  • 1/2 tsp cayenne pepper
  • 1/2 tsp chili powder
  • 1/2 tsp black pepper
  • 1/4 tsp cumin
  • 1/4 tsp dry mustard
  • 1/8 tsp cinnamon
  • 2 Tbs cider vinegar

Mix all ingredients together. Store in a jar. Refrigerate. Shake or mix well before each use. Keeps about 2 weeks.


BEVERAGES

Chilly Cocoa Cappuccino

  • 1 Cup crushed ice
  • 7 drops of peppermint stevia
  • 7 drops of chocolate 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 water
  • 1 to 2 cups ice
  • 5 drops lemon stevia

Mix well and drink.

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