Sunday, September 25, 2011

Melba Toast with Spicy Cucumber

1 Melba toast
2-3 slices of cucumber
1 tablespoon apple cider vinegar
Pinch of onion and garlic powder to taste
Dash of cayenne or chili pepper
Salt and pepper to taste

Combine spices with apple cider vinegar. Marinate cucumber slices in spice mixture. Top Melba toast with cucumber. Save additional cucumber for an additional snack. Variations: sprinkle the
crumbs on top of a cucumber salad.
Makes 1 serving (1 Melba toast, 1 vegetable)

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Sunday, September 18, 2011

Cold Chicory Salad


Chopped fresh chicory
2 teaspoons apple cider vinegar
1 tablespoon Bragg’s liquid aminos
1 tablespoon lemon juice
Salt and pepper to taste


Chop chicory very fine. Stir in apple cider vinegar and lemon juice. Add salt and fresh ground black pepper to taste. Enjoy as a side dish or cool salad. Phase 2 variations: Add tomatoes and chopped fresh mint or mix in a little orange juice. Add finely minced red onion and garlic or chopped apple and Stevia.
Makes 1 serving (1 vegetable)

Phase 3 modifications: Add a little olive, walnut, or hazelnut oil. Sprinkle with 1 tablespoon chopped walnuts and feta cheese.

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Sunday, September 11, 2011

Shrimp Etouffee

100 grams shrimp
½ cup vegetable broth or water
Garlic powder
1 tablespoon onion powder
Pinch of thyme
Pinch of cayenne pepper to taste
Salt and pepper to taste

Add spices and vegetables to broth and simmer for about 15 minutes until celery is softened. Add the shrimp to the mixture and cook an additional 10-20 minutes. Serve hot.
Makes 1 serving (1 protein, 1 vegetable)

Phase 3 modifications: Start sauce with browned butter. Add a splash of dry sherry to the sauce and whisk in additional cold chunks of butter to create a richer more flavorful sauce.

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Sunday, September 4, 2011

Oriental Ginger Chicken

100 grams chicken
¼ cup chicken broth or water
4 tablespoons lemon juice
¼ teaspoon lemon or orange zest
½ teaspoon dried ginger
4 tablespoons Bragg’s liquid aminos
1 tablespoon onion powder
Stevia to taste
Salt and pepper to taste
Cayenne pepper to taste

In a small sauce pan, sauté chicken in a little lemon juice and water until slightly browned. Add spices, ginger, salt, lemon and Stevia. Add Bragg's liquid aminos and cook thoroughly. Deglaze the pan periodically by adding a little water. Serve hot and garnish with lemon or orange slices.
Makes 1 serving (1 protein)

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