Carmelized Onion Garnish

Ingredients
½ large onion cut into fine rings
4 tablespoons lemon juice
Vanilla Stevia to taste
Small amount of water as needed
Pinch of salt

Directions
Preheat skillet. Add small amount of water to bottom of pan and add lemon juice and Stevia. Add onion rings and Stevia and cook quickly periodically deglazing the pan with a little more water to create a sweet caramel sauce. Serve immediately over steak or chicken. Spoon any remaining sauce created by deglazing over the top. Can be served chilled and added as a topping to salads.

Makes 4 servings

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Tilapia with Herbs

Ingredients
100 grams of Tilapia fish
2 tablespoons lemon juice
Garlic powder
1 tablespoon onion powder
Pinch of dill
Dried parsley
Salt and black pepper to taste

Directions
Sauté fish in lemon juice with a little water then add onion, garlic and fresh herbs. Garnish with chopped parsley. Or bake in baking dish with a little water at 350 for 20 minutes until fish is tender and delicious. Variations: oregano, thyme, or tarragon.

Makes 1 serving (1 protein)

Stay tuned to our blog for more great recipes from the Your Fat Loss Coach Miami Cookbook!

Chicken Asparagus Bake

Ingredients
100 grams cubed chicken
Asparagus chopped
½ cup chicken broth or water
1 Melba toast crushed (optional)
Garlic powder
2 tablespoons onion powder
Dash of paprika
Salt and pepper to taste

Directions
Place chicken, asparagus, liquids, and spices and pour into small baking dish. Bake at 375 degrees for 30 minutes or until bubbly and hot. Top with crushed Melba toast crumbs and sprinkle with paprika.

Makes 1 serving (1 protein, 1 vegetable, 1 Melba toast)

Just another great recipe from the Your Fat Loss Coach Miami cookbook!

Homemade Chicken Broth

Ingredients
3 large chicken breasts
10 or more cups of water
Onion powder
4 stalks of celery chopped
Garlic powder
1 dried bay leaf
Salt and pepper to taste

Directions 
In a large soup pot or crock pot combine chicken and 10 or more cups of water. Water should slightly cover the chicken. Add celery and spices. Heat to a boil then reduce heat to simmer. Allow to slow cook for 4 hours. Remove vegetables and chicken from broth. Refrigerate stock and skim off the chicken fat. Put through a strainer for a clear broth. Save the chicken and make chicken salad (page 3) or add to soups.

Makes multiple servings

Stay tuned to Your Fat Loss Coach Miami's blog for more great recipes!

Citrus Ginger Dressing/Marinade

Ingredients
1 tablespoon lemon juice
2 tablespoons orange juice
1 teaspoon apple cider vinegar
1 tablespoon Bragg’s liquid aminos
Ginger fresh or ground to taste
Salt and fresh black pepper to taste
Stevia to taste

Directions
Combine spices with liquid ingredients. Enjoy over salad or double the recipe for use as a marinade. Warm slightly to enhance the flavors.

Makes 1-2 serving (1 fruit) Serve with additional orange slices to complete a fruit serving

For more great recipes and to learn about our program, visit our website!

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)

For more great recipes and to learn about our program, visit our website!

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.

For more great recipes, visit our website!

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.

For more information, contact us at Your Fat Loss Coach!

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)

Visit our website to learn more about our program!

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)

For more great recipes, visit our website!

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.

For more information on Phase 3 of our program, contact us at Your Fat Loss Coach Miami! 


Source: Atkins

 

Melba Toast with Strawberry Jam

Ingredients
1 Melba toast
Strawberries
Stevia to taste

Directions
Puree fresh strawberries with Stevia and serve on top of allowed Melba toast or sprinkle crushed Melba toast over strawberry puree for a wonderful crunchy texture. Variations: add a little vanilla powder or cinnamon to the crushed Melba toast for additional flavor.
Makes 1 serving (1 Melba toast, 1 fruit)

For more great recipes, visit the Your Fat Loss Coach website!

Cold Curried Chicken Salad

Ingredients
100 grams diced chicken
1 apple diced
Celery diced (optional)
¼ cup water
2 tablespoons lemon juice
1 tablespoon onion powder
¼ teaspoon curry powder or to taste
Dash of garlic powder
Dash of cayenne pepper
Dash of cinnamon
Dash of turmeric
Stevia to taste


Directions
In small saucepan lightly sauté chicken in lemon juice until lightly brown, add ¼ cup water and spices. Stir well and simmer over low heat until liquid reduces to form a sauce and chicken is cooked well. Add water as needed to create the consistency you want. Chill, add chopped apple and celery or omit the celery and serve over a green salad.
Makes 1 serving (1 protein, 1 vegetable, 1 fruit)

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Cabbage Rice/Noodle Alternative

Ingredients
½ - 1 head of cabbage finely chopped into rice sized or noodle size pieces
Your choice of spices
1 cup chicken, vegetable broth or water

The above ingredients are staples in the recipe, but you can spice up your dish in any of four great styles:

Mexican rice style
1 cup chicken or vegetable broth
2 tablespoons onion powder
Garlic powder
¼ teaspoon Mexican oregano
¼ teaspoon cayenne pepper or to taste
Dash of cumin to taste
Dried chopped cilantro
Salt and pepper to taste

Italian style
1 cup chicken or vegetable broth
¼ teaspoon dried oregano
¼ teaspoon dried basil
2 tablespoons onion powder
Garlic powder
Salt and pepper to taste

Indian style
½ teaspoon curry
2 tablespoons onion powder
Garlic powder
¼ teaspoon cumin
Salt and pepper to taste

Oriental style
½ teaspoon ginger
3 tablespoons Bragg’s liquid aminos
2 tablespoons lemon juice
2 tablespoons onion powder
Garlic powder


Directions
In a large frying pan sauté cabbage with a little water (vegetable or chicken broth may be
substituted) and liquid ingredients. Add spices and cook until cabbage is tender adding water as necessary. Add ground beef or chicken to the spiced cabbage if desired.
Makes 2 or more servings (1 vegetable)

This is just one of many delicious recipes from the My Fat Loss Coach program! Visit our site for more!

Curried Shrimp with Tomatoes Recipe!

Curried Shrimp with Tomatoes

Ingredients
100 grams shrimp
½ cup vegetable broth or water
2 tomatoes chopped
1/8 teaspoon curry or to taste
1/8 teaspoon onion powder
1/8 teaspoon garlic powder
Pinch of allspice
Stevia to taste

Directions
Sauté the shrimp with the onion and garlic for about 3 minutes or until cooked. Add vegetable broth, curry and Stevia. Add garlic and onion powder to thicken the mixture. Cook for 5-10 minutes on medium heat. Add water or reduce liquid until desired consistency is reached.
Makes 1 serving (1 protein, 1 vegetable)

Chicken Curry Recipe!

 Chicken Curry

Ingredients
100 grams cubed chicken
¼ cup chicken broth or water
¼ teaspoon curry powder or to taste
Pinch of turmeric
Dash of garlic powder
1 tablespoon onion powder
Salt and pepper to taste
Stevia to taste
Cayenne to taste

Directions
Dissolve spices in chicken broth in a small saucepan. Add chopped onion, garlic and chicken. Add Stevia to taste for a more sweet curry. Sauté chicken in liquid until fully cooked and liquid is reduced by half. Additional water may be added to achieve desired consistency. Serve hot or cold.
Makes 1 serving (1 protein)

Tomato Basil Soup

Ingredients
2 cups chicken or vegetable broth (or substitute 1 cup water for 1 cup broth)
2 cups chopped fresh tomatoes
Dried basil
2 tablespoons onion powder
1 teaspoon garlic powder
¼ teaspoon dried oregano
Pinch of dried marjoram
Salt and black pepper to taste


Directions:
Puree all ingredients in a food processor or blender. Pour into a saucepan and heat to a boil.
Reduce heat and simmer for 20 to 30 minutes. Serve hot, garnish with dried basil leaves or
parsley.
Makes 2 servings (1 vegetable)

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Stawberry Vinaigrette Dressing!

Strawberry Vinaigrette (enjoy with arugula salad)

Ingredients
Strawberries
1 tablespoon apple cider vinegar
1 tablespoon lemon juice
Stevia to taste
Dash of salt
Dash of cayenne (optional)
Fresh ground black pepper to taste
Stevia to taste

Directions
Combine all ingredients in food processor. Puree until smooth. Pour over fresh arugula or green salad. Garnish with sliced strawberries and freshly ground black pepper. Variations: use as a marinade or sauce for chicken.
Makes 1 serving (1 fruit)


This is just one of the recipes you'll enjoy on Your Fat Loss Coach Miami's program!

Sweet Japanese Cucumber Salad Recipe!

Sweet Japanese Cucumber Salad

Ingredients
1 cucumber sliced/ diced
2 tablespoons apple cider vinegar
1 tablespoon fresh lemon juice
1 tablespoon Bragg’s amino acids
1 tablespoon onion powder
Cayenne pepper to taste
Stevia to taste

Directions
Mix ingredients together, marinate for 15 minutes or more and serve chilled.

Makes one serving (1 vegetable)

This is just one of the great recipes from the Your Fat Loss Coach Cookbook!

Meet Kiki!

This is Kiki! She lost 60 pounds with Your Fat Loss Coach Miami. As you can see, her transformation is AMAZING!

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Meet Heidi!

Heidi lost an amazing 55 pounds with Your Fat Loss Coach Miami! You can see her confidence increased and she is all smiles about her fabulous new body!

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Meet Paul

 

Paul worked hard with Your Fat Loss Coach. He stay strong through the program and the results are fabulous. He lost 10 pounds and 5% body fat!

You too can see results like this. Call us today to schedule your free consultation!

Meet Eric

Our Client, Eric, received incredible results!  You would never guess he was the same person!

"Working with Your Fat Loss Coach has been a truly life-changing experience for me and my family.  What I have come to not only find out, but also realize, is that this "program" is not just about getting my immediate, excess weight off quickly, but it is about resetting my body and retraining my life so that I can sustain a healthy lifestyle for the rest of my life" - Eric

Remember, this is not a diet and not an exercise program.  It's the fastest, safest and most efficient way to lose stored body fat!

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