Melba Toast with Spicy Cucumber

Ingredients
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

Directions
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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Cold Chicory Salad

Ingredients

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

Directions

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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Shrimp Etouffee

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

Directions
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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Oriental Ginger Chicken

Ingredients

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

Directions

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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Chicken and Cabbage Soup

Ingredients

100 grams chicken

Cabbage

2 cups chicken broth (or substitute 1 cup water for 1 cup broth)

2 tablespoons Bragg’s amino acids (optional)

Garlic powder

1 tablespoon onion powder

¼ teaspoon dried thyme

¼ teaspoon dried rosemary

Cayenne to taste

Salt and pepper to taste

Directions

Combine chicken and spices in medium saucepan. Bring broth to a boil. Add cabbage. Reduce heat and simmer for a minimum of 30 minutes. Add additional water to broth as needed. Variations: change the spices and add dried tarragon or turmeric. Add a ¼ lemon with rind to the broth and simmer for a rich lemon flavor.

Makes 1 serving (1 protein, 1 vegetable)

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Orange Tarragon Marinade for Chicken or Fish

Ingredients
¼ cup chicken or vegetable broth
2 tablespoons apple cider vinegar
½ orange juiced
Garlic powder
1 teaspoon dried tarragon
¼ teaspoon onion powder
Salt and pepper to taste

Directions
Combine liquid ingredients with spices and cook on low heat for 3 minutes. Remove from heat and cool. Marinate chicken or fish for 20 minutes or more. Cook chicken or fish in remaining marinade. Deglaze the pan periodically with a little water. Save the sauce and add apple cider vinegar to make additional dressing for a salad. Serve over a mixed green salad or
with other vegetable.
Makes 1 serving (1 fruit)

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Phase 3 Friendly Recipe - Great for Live Food Day

Raw Pesto “Pasta”

  Ingredients

• 2 medium zucchini, thinly sliced into “noodles” (approximately 4 cups)
• Pesto sauce:
• 2 cups fresh basil, firmly packed
• ¼ cup extra-virgin olive oil
• 3 tablespoon pine nuts
• 1 medium/large clove garlic
• 2 tablespoons fresh-squeezed lemon juice
• ¾ teaspoon sea salt, or to taste
• ½ teaspoon ground black pepper
• 1 pinch cayenne pepper
• 1 tablespoon nutritional yeast*, optional
• 1 teaspoon nutritional yeast*, optional
• Garnish:
• 12 cherry tomatoes, quartered
• 8 Kalamata olives, pitted and halved
• 4 teaspoons pine nuts, optional

Directions

1. To make the “noodles,” cut the zucchini into ¼-inch-thick slices, and then lay each slice on its side and cut into ¼-inch thick julienne strips. Place in a mixing bowl. Alternatively, use a mandoline on the small julienne setting.
2. To make the pesto, in a blender or food processor, combine the basil, olive oil, pine nuts, garlic, lemon juice, salt, pepper, nutritional yeast (if using) and jalapeño (if using) and blend until smooth. Be careful not to over blend. Depending upon the strength of the blender motor, you may need to add a little more olive oil to process smoothly.
3. Add the pesto to the zucchini “noodles” and toss gently but thoroughly. Let sit for 10 minutes so the zucchini softens.
4. To serve, divide the mixture into four bowls and top each serving with 6 cherry tomato quarters, 2 olive halves and 1 teaspoon of pine nuts, if desired.

*Nutritional yeast is a pure strain of yeast that adds a cheesy and nutty flavor to vegan dishes. It’s also a source of protein, providing essential amino acids and B-vitamins. (The fortified Red Star brand contains vitamin B-12.) It’s available in the condiment section and/or the bulk section of natural foods stores. Stored in a cool dry place or the refrigerator or freezer, it will last for months.

**Wear rubber gloves when handling chile peppers and be careful not to rub your eyes.

  
Serve this dish, which uses raw zucchini to create “noodles,” with Mediterranean Grilled Tofu. When tossed with pesto, the zucchini softens to create a delectable low-carb “pasta.” If you have a mandoline with a julienne attachment, now is the time to use it. Otherwise you can cut the noodles the old-fashioned way. Toast the pine nuts in a dry sauté pan over medium-high heat while stirring constantly, until they turn golden brown, to enhance their flavor. On its own, the pesto makes a delightful dip for crudités.

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Source: Atkins