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WHY YOU DON¶T WANT TO BUY THE HCG DIET FROM ANYONE!Ê

ou do, first it meant you likely bought bogus HCG ± ie ³HOMEOPATHIC´ ± meaning it¶s just water. Ê

Dr. Simeon HCG protocol as NOTHING to do with "homeopathic" HCG. In fact, he condemns it as a
d. Amazingly, despite this the con-artists selling "homeopathic" HCG not only claim they are selling the
G for the protocol, they even try to sell you his book - which is about HCG injections, NOT homeopathi
G when essentially has ZERO HCG in it.Ê

are now in the middle of real sharks.

nk of yourself alone in the ocean after your boat sunk. Surrounding you are gathering tiger sharks plann
onsume you bit by bit until nothing is left. That is where you went when you bought that homeopathic ju
signed up for information or bought their HCG diet. They want every dollar they can get from you ± an
ARMY of sales people and tactics are now upon you!

her the HCG diet nor the Protocol of Dr. Simeon have ANYTHING TO DO with homeopathics.
 CE YOU BOUGHT THEIR JUNK PRODUCT WITHOUT EVEN KNOWING WHAT¶S IN IT, you ar
put into extremely sophisticated and high pressure sales.

ntlessly they will pressure you in any forum or blog they can get you into, by email, in text messages,
Casts and some even by phone. MANY of those will pretend to become your friends as if a dieter like yo
ers will just be high pressure sales tactics. HUNDREDS of fake testimonials will keep coming. They even
customize them to look like messages specifically to you from another dieter.

MEMBER, it is a BILLION DOLLAR scam you got yourself into.

rly everyone seemingly communicating with you will be presented like someone else on the diet, even soo
your very best Internet friends! But it¶s all fake, all cut and paste sales junk.

t, these ³friends´ (in the blog, forum, emails you are sent) tell you all the other stuff you MUST buy to
e it work. Those fake messages from the MLM affiliate company will be presented like testimonials (as
monials worked to get you to buy in the first place.)

member, those drops you are putting in your water are just drops of water themselves, THEY DO
THING to suppress your appetite. So as you get frustrated, ³friends,´ ³experts´ (fakes again in doctor¶s
umes) and other people (fakes) in testimonials tell you that you only need to also buy this cleanser, that
m, this pill, that cosmetic, this book, that video« THEY WILL NOT STOP PUSHING YOU TO BUY
RE!

e you are HUNGRY ALL THE TIME (because of their worthless drops), the MLM sharks figure in you
peration they can sell you ANYTHING! They WANT YOUR CREDIT CARD NUMBER so they can shi
something every month and just take it out of your card. They want you to get a video and book ± those
trying to sell you more! They want to be able to PODCAST to you, email to you, and if they can get you
ne number they will have sales people calling you too ± some will be act like they are really just one of yo
m or blog friends trying to help you ± but it is just a sales call.

ENSE, CONSTANT pressure to buy endlessly from time in every way possible. THAT is what you are
ALLY buying if you buy the homeopathic they falsely label as HCG.

« YOU HAVE AT LEAST BEEN WARNED! Unless you really, really, really like high pressure sales
ple at you all the time, you don¶t want to buy ANYTHING ³homeopathic´ or ³supporting HCG.´ You
N¶T want them to have your email address, DON¶T want them to have your email address and DON¶T
t to be in their forum, blog, MySpace Page, etc.
DERSTAND, the sale of ³homeopathic´ instead of real HCG is A BILLION DOLLAR SCAM INDUSTR
ou let them into your life and your pocketbook, you are in for the most horrific collection of deceptions a
s tricks you could ever imagine exists. In the end you won¶t lose weight. Instead, you¶ll just be depressed
ause it failed and you realized it all, for months, was just a colossal collection of sales tactics that cost you
dreds or thousands of dollars ± and now you can¶t even get them to leave you alone.

AT¶S WHAT¶S BEST ABOUT THIS ³FREE´ COPY. WE DO NOT TRY TO SELL YOU ANYTHING
eliminated all the stuff about ³needle injections,´ all the PR for other products and all the piles of words
ead to give you what you are looking for ± the actual HCG Diet!

en you ³buy´ an HCG diet guide from a bait-and-switcher website, their diet guide REALLY is telling y
tly more stuff they want you to buy from them. Herbs. Supplements. Test strips. Body cleansers. Makeu
y aren¶t even telling you the diet so much as making you read a huge advertisement. The Dr. Simeon
ocol is about HCG needle injections, not homeopathics.

member, Multi-Level Market Affiliates single goal is to say and write ANYTHING ± no matter how
ptive or false ± to get your money ± and then more and more and more of your money ± as much as they
as long as they can, anyway they can, through any deception, pressure ± even social pressure ± they can

ead, here¶s an HCG diet guide ±

S IS AN HCG DIET

E START:

ge for 3 Days
T AVOID OILS SUCH AS IN:
mpoo¶s, Lotions, Toothpaste, Makeup, Deodorant, and other
hroom Items. Avoid Oil ± Mineral Oil is acceptable in moderation.
y use Mineral based cosmetics. No Liquid Makeup.

VITAL that you begin taking full amounts of VITAMINS and MINERALS, including trace minerals,
ium, vitamin D, magnesium and particularly the B group of vitamins. If you do not, the diet will ultimat
and you could endanger your health.

RT MODERATE Exercising.
TE: if you OPT for hCG Injection Hints YOU MUST consult with your physician or some other
ified licensed medical doctor. We do NOT include injection instructions as this is the diet guide. ONLY
r doctor can prescribe hCG for injection.
 RT TO TRANSITION YOUR DIET

ease water consumption by EIGHT 8 ounce glasses a day.

SIX apples ± but just the first transition day (day 4).
your beef intake by 50%.
¶t mix vegetables.
minate sugar.
food without artificial colors.
must get regular and full sleep.
can drink all the water, tea and coffee your want.
cannot drink sugar drinks (like soda)

HCG Diet
r the initial steps, you may now eat anything you please but you MUST limit SUGAR and STARCH.
also MUST weigh yourself every morning.
OID STARCH - carbohydrates (bread, potatoes, rice etc) ± as those convert to sugar in your body and, o
se, avoid sugar.
o carbohydrates at all
eaten then some fats can be indulged and even a small amount of liquid.

at you are NEEDID TO AVOID IS COMBINING FAT AND STARCH/SUGAR TOGETHER. You will
control of your diet if you do. It is VERY important to set your diet pattern until it becomes normal
ine for you.

e you reach your weight goal you MUST stick to that weight. Weigh yourself BEFORE eating or drinki
hing. Even if you go over it just a little bit (more than 2 pounds) you MUST switch to ONLY water, app
erals and vitamins until it is back where it should be ± other than in the evening you MUST eat a HUGE
AK so your body doesn¶t go into the sense-of-starvation mode.

RE ARE SAMPLE MEALS. ANY MEAL YOU MAKE WITH THESE INGREDIENTS IF FINE AS
NG AS YOU REMAIN WITHIN 2 POUNDS OF YOUR GOAL WEIGHT. If you go over, you only can
must) eat a BIG STEAK for the evening meal.

cken

ican Tomato Chicken Soup - 4 servings = approximately 250 calories each.

mall can Mexican style tomatoes ± blended
mall can petite dices tomatoes
mall can chicken or beef broth
mall can green chilies
z diced cooked chicken breast
diced onion
diced celery
ntro ± chopped to taste
apeno or chili without seeds
min to taste
i powder to taste
and pepper to taste
all ingredients and let simmer until veggies are tender.
can be substituted for the chicken if desired.

uce Wraps
ced Chicken (3 1/2 oz)
ced fresh ginger...about a 1/2 inch piece
ced fresh garlic
ced green onion
gie broth to cover bottom of pan (10 cal, 0 fat, 0 carbs)
se (medium heat) ginger, garlic and onion til soft then add chicken, cook until no longer pink.
:
p Asian Red Chile Sauce (0 calories, 0 fat, 0 carbs, 0 sodium)
1 tsp Chinese 5 spice
sp rice wine vinegar
sp wheat free Tamari sauce ( 8 cal, 0 fat, 0 carbs, 150 mgs sodium)
k about 5 minutes more, stirring over low heat to reduce liquid. Remove from heat, spoon into whole
uce leafs and roll; Bibb lettuce,
on lettuce or Iceberg works really well.

ntal or Taco Lettuce Wraps

g ground turkey
ery stalks minced fine (adds bulk, few calories)
ove garlic, minced
of onion, minced
er, minced
é together...you will not need any liquid as the celery will release enough to cook.
e it as you prefer.
o Shu Chicken
ggs Amino Acid in the spritz bottle
cken
en Cabbage
cken Broth
green cabbage in some chicken broth that was spritzed with Braggs Amino Acids in a pan with the lid o
r it is wilted and soft Toss in raw chicken that has been julienne sliced,( easier to do when frozen) and
tzed with braggs Amino Acid. Saute until chicken is cooked.

y Chicken
p 100 g chicken into small pieces and season to taste (cayenne, salt, paprika, garlic, etc.). In frying pan
tom covered with water and lemon juice) cook chicken with 2" onion pieces. Chop one tomato into smal
es and add to mostly cooked chicken and continue cooking
l chicken is cooked through and tomatoes are to desired consistency.

ragon Chicken
g chicken breast
agon, chopped
agon vinegar
cup chicken broth
nly sliced onions
and pepper
reheat oven to 350. Salt and pepper both sides of chicken.
n a square pan put slices of onion down. Lay chicken on top of onions.
ently pour tarragon vinegar over chicken. Pour broth in pan but not on chicken. Sprinkle top of chicken
tarragon leaves. Let marinade
20-30 minutes.
ook in oven for 20-30 minutes until done.

dified Lamb RecipeÊ

oz ground chicken or beef

bsp minced onion
ced garlic to taste
ced ginger
1 minced serrano or jalepeno pepper
bsp minced celery
p savoy cabbage
1/2 cup chicken broth
e of 1/2 lemon or lime
ntro to taste
wn meat. Add onion, garlic, ginger and celery. Cook for 2-5 minutes. Add pepper, cabbage and broth. C
l cabbage has slightly wilted. Add cilantro and lemon juice. Cook another 2 minutes or so. Serve in savo
bage leaves.

a style Chicken

ps chopped onions
2 cups chopped seeded tomatoes (about 4 medium)
2 tablespoons distilled white vinegar
rge garlic clove, chopped
aspoon minced peeled fresh ginger
aspoon tomato paste
aspoon garam masala*
aspoon ground turmeric
easpoon paprika
easpoon ground cumin
easpoon ground coriander
easpoon (or more) cayenne pepper
blespoons vegetable oil (omit for P2)
inless boneless chicken breasts, cut into 1- to 1 1/2-inch pieces (this is approximately 12-100g portions
ending on the size of the breasts
ght)
2 pounds russet potatoes, peeled, cut into 1-inch pieces
2 cups low-salt chicken broth or water
nd first 11 ingredients and 1/4 teaspoon cayenne pepper in processor until paste forms.
t oil in heavy large pot over medium-high heat. For Phase 2 use about 1/4 cup of broth in a non-stick pa
paste from processor and
k until golden, stirring occasionally, about 3 minutes. Add chicken and potatoes (omit for phase 2); sauté
utes. Add broth; bring to boil.
uce heat to medium-low; cover and simmer until potatoes are tender, stirring occasionally, about 15
utes. Uncover and simmer until
ken is cooked through, about 5 minutes longer, for a total of 20 minutes.
on with more cayenne, if desired, and salt and pepper.
pice mixture available at Indian markets, some specialty foods stores, and many supermarkets. To
titute, mix 3/4 teaspoon ground
in, 3/4 teaspoon ground coriander, 1/2 teaspoon ground pepper, 1/2 teaspoon ground cardamom, 1/4
poon ground cloves, and ¼ teaspoon ground cinnamon; use 1 teaspoon of mixture.

k Fried Chicken
g Chicken
issini crumbled into a fine powder
oning of choice- like paprika (I prefer smoky paprika), poultry seasoning, cayenne, garlic powder herbs
ce- dried thyme, oregano, poultry seasoning, dry mustard, etc
and pepper
baking:
p milk or 1/2 tbsp milk and 1/2 tbsp parmesan cheese
bsp broth
frying:
h as needed
reheat nonstick skillet to med. high or oven to 350 degrees. Salt and pepper both sides of chicken.
ut grissini, seasonings and herbs into a bowl or on a plate. I use a shallow bowl.
baking, coat chicken with milk/broth mixture, sprinkle a little cheese and then then roll in grissini mixt
e for 20-30 minutes. Finish under broiler about 5 minutes. If you get a small spray bottle and fill it with
ken broth, you can spray chicken broth on your chicken as well
elp it bake.
frying, just coat the chicken in grissini mixture. Put enough broth in bottom of a nonstick frying pan to
r slightly. Pan should be hot enough to let off steam when you add the broth. Add chicken. Cook on bot
s until golden and done, adding more broth as it cooks

sed Cabbage with Mustard ChickenÊ

cabbage- 1 small head sliced

cup apple cider vinegar
cup chicken stock
cloves garlic
bsp minced onions
large skillet, put 1/4 cup of chicken stock and bring to a boil. Add garlic and onions. Cook fo 2-3 minute
apple cider vinegar and rest of
chicken stock. Bring back to boil. Add cabbage. Cook for a few minutes and then turn to coat cabbage. A
e salt and pepper. Cover and
ook until most of the liquid is gone, turning cabbage occassionally.
g of chicken-diced
cup chicken stock
 sp stone ground mustard- no sugar added
sp sugar substitute
tard powder
rika- I like smoky paprika
and pepper
and pepper chicken. In a small skillet add chicken stock and bring to a boil. Add stone ground mustard
sugar substitute. Stir to combine into the stock. Add chicken and cook until chicken is done and most of
d is getting thick. Right at the end, add a little mustard powder and paprika to thicken up sauce a little
e. Cook until really thick and liquid is mostly gone. Serve on top of the braised cabbage.

cken CacciatoreÊ

00g chicken breasts

aspoons salt, plus more to taste
aspoon freshly ground black pepper, plus more to taste
issini, crushed, for dredging
blespoons chicken broth
rge red bell pepper, chopped
ion, chopped
rlic cloves, finely chopped
2 cup chicken broth (or 3/4 cup red wine & 3/4 cup broth)
8-ounce) can diced tomatoes with juice
blespoons drained capers
2 teaspoons dried oregano leaves
cup coarsely chopped fresh basil leaves
nkle the chicken pieces with 1 teaspoon of each salt and pepper. Dredge the chicken pieces in the crushe
sini to coat lightly.
large heavy saute pan, heat the 3 tbsp broth over a medium-high flame. Add the chicken pieces to the p
saute just until brown,about 5 minutes per side. Add more broth as it evaporates. If all the chicken does
fit in the pan, saute it in 2 batches. Transfer the chicken to a plate and set aside. Add the bell pepper, on
garlic to the same pan and saute over medium heat until the onion is tender, about 5 minutes. Season w
and pepper. Add the remaining broth and simmer until reduced by half, about 3 minutes. Add the
atoes with
r juice, broth, capers and oregano. Return the chicken pieces to the pan and turn them to coat in the sau
ng the sauce to a simmer.
tinue simmering over medium-low heat until the chicken is just cooked through.
ng tongs, transfer the chicken to a platter. If necessary, boil the sauce until it thickens slightly, about 3
utes. Spoon off any excess fat from atop the sauce. Spoon the sauce over the chicken, then sprinkle with
 l and serve.

cken or Steak Fajitas Ê

g chicken or beef, sliced in strips

ion, sliced into rings
ll pepper sliced
oves garlic
/Mexican seasoning
cup chicken broth
and pepper
dd broth, onion and pepper to a non stick skillet and begin cooking on medium heat. When they start to
slightly, add salt and pepper.
fter cooking about 5-7 minutes, add chicken or beef strips and garlic. Cook 5 minutes more or until the
t is almost cooked through.
dd mexican/taco seasoning. And cook until liquid is almost gone. Taste and add salt and pepper as need
taco/mexican seasoning mix- 1 1/2 tablespoon chili powder, 1 tsp cumin, 1 tsp oregano, 1 tsp smoky papr
regular paprika), 1/2 tsp
ic powder or 1 tsp garlic salt and a pinch of cayenne.

o Glazed Chicken Ê

blespoons white miso

blespoons mirin
blespoons rice wine vinegar, seasoned or Sake
aspoon minced fresh ginger
aspoon minced garlic
z. chicken or dry sea scallops or fish
p sliced scallions/green onions
h of toasted sesame seeds
blespoons broth
mbine all the ingredients except scallions in a quart or gallon sized bag. Mix well by squishing around. A
t of your choice. Marinate for at least 30 minutes to about an hour.
heat broiler. In an oven friendly pan, add enough of the broth to just cover the bottom of the pan. Over
ium/medium high heat, cook meat until just about done. A few minutes for the scallops, fish and a little
e for chicken. Brush top of meat with reserved marinate from the bag. Broil until tops turn golden. This
happen pretty fast. Remove meat to a dish. Turn off broiler and put plate with meat into oven on bottom
k as you finish. Be fast or your meat will dry out. Alternatively, you can put the meat back into the pan r
re you finish in
er of the steps below.
rest of marinade into the pan used to cook the meat. You can either boil it down and use it like a glaze o
r meat or use it to stir fry veggies for the meal. If using to stir fry veggies, have chopped bok choy or cha
dy to place into pan as soon as you have removed the meat.
p turning veggies until well coated by the marinade. Keep cooking until most of the liquid has been
rbed. Add veggies to plate with meat. If any liquid remains pour over the top of meat. Sprinkle with gre
ns and pinch of sesame seeds.

Chili - Makes 2 servingsÊ

b ground turkey or beef

oz. can organic tomatoes
onion
1/4 tsp organic chili powder
p water
ee 1/2 of tomatoes
e meat and onions until done
all tomatoes
chili powder
water
mer at least 15 minutes

tballsÊ

s extra lean ground beef (organic/grass fed is best)

g
m onion, diced
g onion soup mix (or favorite seasoning)
T ground sage
finely crushed bread crumbs
all together. Weigh entire mass on digital scale. Divide that weight into 9 equal portions.
can make about 8 small meatballs out of each portion and bake, then freeze in baggies or just freeze ea
ion for cooking later. Serve
fat and sugar free spaghetti sauce.
 k HambergersÊ

k/scramble 3.5 oz ground beef, then rinse well go get rid of all the fat. To this add:
TTLE ketchup
TTLE mustard
pped dill pickles
pped onion
d tomato
tle chopped lettuce

pepper
ic powder (or fresh/crushed)
ggs Liquid Aminos or Worcestershire
y, NO BREAD!

bage SoupÊ

grams organic or lean ground beef

dful organic cabbage-chopped into chunks
ns
ry
ic
mato sauce or fresh tomato
wn beef and rinse out fat. Add veggies, tomato sauce, and enough water to cover all. Simmer until cabba
one
salt and spices: sea salt, celery salt, garlic powder or garlic salt, dash of pepper).
lic Ginger Beef
ove of garlic, minced
ch piece of ginger, minced or cut into thin slices (will make it hot, so use less if you're sensitive!)
ns, cabbage, celery, green pepper (your choice)
g lean beef cut into bite size pieces
e a bit of water into pan. Add garlic, ginger, and veggie and stir fry until soft. Add beef and cook until b
oroughly cooked.

l PiccataÊ

recipe breaks from tradition in that the veal is not dredged in flour prior to cooking. Chicken breasts t
e been thinly pounded would also work well for this recipe.
g veal scallops
rge garlic clove, pressed
cup canned low-salt chicken broth
2 tablespoons capers, drained
e of 1 lemon
sely for garnish
ason veal with salt and pepper.
n a non-stick pan, add veal and cook until tender, about 30 seconds per side. Transfer veal to platter and
p warm.
dd half the broth to deglaze pan. Add garlic to skillet and sauté 30 seconds. Boil until broth is reduced t
e, about 2 minutes.
ir in remaining broth, lemon juice and capers. Simmer until mixture is reduced to 1/4 cup, about 2
utes. Pour over veal. Garnish with
ely.
ve with wilted cabbage, wilted beet greens or sauteed fennel bulbs.

nk SteakÊ

oz Flank Steak
nach
ic
ley
ken broth
meg
and pepper
heat oven to 350. Pound flank steak until 1/4-1/2" thick. Salt and pepper both sides.
food processor, puree spinach garlic and parsley with enough chicken broth to create a paste.
ead paste on one side of the Flank Steak. sprinkle nutmeg sparingly.
up Flank Steak and either tie with string or use toothpicks to secure. Make sure that when you roll it u
ibers are lengthwise so that when you cut into it, it will be against the grain.

t- tenderloin with braised ChardÊ

tÊ

k seasoning
d
 ken stock
amic vinegar
n onions
ic
ntro
t cast iron skillet on medium. Rub steak season on both sides of meat. Sear steak to preferred doneness.
move to plate.
2 tbsp of chicken stock to deglaze pan. Add chard and cook until almost wilted. Add garlic, green onion
cilantro.
dash but no more than 1 tbsp of balsamic vinegar. Cook until chard is wilted and the liquid is cooked
tly off. Add to plate with steak.
oy.

with Spicy Parsley Tomato SauceÊ

g Beef or Veal
y Parsley Tomato Sauce:
omatoes depending on size, cut in quarters
2 cups fresh flat-leaf parsley
rlic cloves
easpoons red pepper flakes
easpoon kosher salt
easpoon freshly ground black pepper
bs de provence
blespoons red wine vinegar
h
heat the oven to 375 degrees F.
on the beef with salt and pepper. Season the tomatoes with salt, pepper, and herbs de Provence.
e a medium, heavy roasting pan or Dutch oven over high heat. Heat the broth. Sear the beef over high h
ll sides. Turn off heat.
move beef. Place the seasoned tomatoes into pan and place the pan in the oven. Roast about 30 to 40 minu
ing last 5 minutes, put beef into pan with the tomatoes. Take the pan out of the oven, tent loosely with fo
over, and let rest for 10 to 15 minutes.
make the sauce, place the parsley and garlic in a food processor and pulse until the parsley is finely
pped. Add the red pepper flakes, salt, red wine vinegar and the roasted tomatoes from the beef pan and
ess until pureed. Add the broth in a steady stream until smooth.

Ê
 ry Tuna SaladÊ

kes 11/2 cups

bsp non-fat yogurt (this is your allowed dairy for the day)
easpoon curry powder
blespoons green onion, chopped
easpoon lemon zest (use an organic lemon)
blespoon fresh dill, cilantro or parsley, minced
cup celery, chopped
tablespoons diced apple (eat the rest as your fruit)
n Tuna
salt, to taste
mbine salad ingredients and chill at least 30 minutes.

a Salad - 2 servingsÊ

z can light tuna in water--160 calories

cottage cheese--30 calories
iled egg whites --40 calories
tard to taste
T Dill pickle - minced
Dill pickle juice
ve on a large romaine lettuce leaf with diced tomatoes on top.

anese Style Tuna SaladÊ

rvings 10 min 10 min prep

60 g) cans tuna
chopped flat leaf parsley
2 teaspoons thyme
alks green onions
ripe tomatoes, seeded and chopped
mon
cup broth
easpoon salt
eeze out excess water from the tuna. Flake the tuna.
the salt, green or black olives, tomatoes, green onion, thyme, and parsley; mix.
the broth with the juice from one lemon. Pour this over the tuna and the other ingredients. Blend it all
a fork. Adjust seasonings if necessary.
l for at least an hour. Variation: add cilantro to the herb list.

Mayo Tuna Fish SaladÊ

REDIENTS
iled egg whites, 2 with yolks
2 cups bread and butter pickles
alks celery, chopped

ounce) cans tuna, drained

easpoon salt
easpoon ground black pepper
blespoon sweet pickle juice
ECTIONS
ghly chop pickles. Transfer to a medium bowl, and stir in tuna and celery. Season with salt and pepper,
stir in the pickle juice until thoroughly blended. Serve half lettuce.

a Fish CakesÊ

can tuna
h hot sauce
sp. lemon juice
sp. dry onion
sp. Worcestershire sauce
sp. milk
tle water, only if needed
all ingredients and make into patties. Sprinkle top and bottom with paprika. Bake 15 minutes at 400
ees. Turn after 7 minutes.

a Fish with Capers and Lemon JuiceÊ

n Tuna Fish, well drained

sp capers
sp diced dill pickles
sp red onion
sp parsley
cup cherry tomatoes or diced tomatoes
p mustard
ted garlic to taste- optional
e of lemon
and pepper
all ingredients together using one half the lemon in the mixture. Salt and pepper to taste. Squeeze other
of lemon over salad greens or romaine lettuce. If using romaine lettuce, you can cut the leaves up
itionally or pull off the leaves and use it as a boat to put the tuna fish on top of.

mpÊ

frozen shrimp into chicken broth to thaw, then ³sauté´ in the juice in a skillet for a minute with a little
ic

y Lemon CodÊ

g Cod Filet
cup chicken stock (real amount unknown... just cook it and if evaporates before the cod is done, add mor
eep it from sticking to the
om of the pan)
e cod in stock until cod is opaque. Add:
1/2 cup more chicken stock
bsp Fresh lemon juice
sp cayenne pepper
& pepper to taste then, heat & serve with a bit of lemon zest over the fish.

ppinoÊ

g fish (use ahi or similar)

ery stalk
e of garlic, minced
dried tomatoes 2 halves, minced
ntro, chopped
p chicken broth
p water, add more as needed seasonings of your choice simmer all except fish until celery is a bit tender
fish until done.

te Fish in ParchmentÊ

d tasting white fishÊ

on slices
nge slices

ons
and pepper
reheat oven to 350. Salt and pepper the fish on both sides.
ace onion on bottom of parchment paper. Aluminum foil can be used. Then place fish on top of onions.
ace lemon and orange slices on top of fish and then top off with fresh dill.

old parchment paper so that the ends and top are securely closed to allow the fish to steam. Place in pan
bake for 20-30 depending on
of fish.
another veggie is to be eaten- say aspargus with lemon pepper, then discard onions along with the lemo
s, orange slices and dill. If not, then enjoy with the onions.
nel bulbs sliced thinly instead of onions will give fish a slight anise flavor. If choosing fennel bulbs then
titute thyme, oregano, rosemary or other herb for the dill.

but Tacos with Strawberry-Cucumber SalsaÊ

blespoons fresh lime juice/lemon juice

blespoon broth- fish, chicken or veggie
ove garlic, minced
easpoon sea salt
easpoon black pepper
g halibut fillet
wberry-Cucumber Salsa
ed and chopped fresh strawberry
p peeled, seeded, and chopped cucumber
cup chopped red onion/shallot/green onion- optional
blespoon chopped fresh cilantro
blespoons fresh lime juice/lemon juice
easpoon sea salt
apeño pepper, seeded and minced
bage
ntro sprigs, for garnish
mbine lime juice, broth, garlic, salt, and pepper in shallow glass baking dish or zip-top bag. Add fish, ski
up. Marinate in refrigerator
at least 30 minutes but no longer than 3 hours.
s all salsa ingredients together in a medium bowl.
heat grill. Remove fish from marinade and grill over medium-high heat for about 10 minutes, turning on
l opaque throughout. Slice
into large pieces.
each cabbage leaf with fish and salsa. Garnish with additional cilantro, if desired.

mp with Garlic and LemonÊ

bsp broth
rlic clove, minced
grissini, crumbled
bsp chopped parsley
g shrimp, peeled and deveined
emon
and pepper
heat oven to 450 degrees. In medium bowl combine broth, garlic, grissini and parsley.
shrimp down on a baking dish. Top with grissini mixture. Season with salt and pepper.
e uncovered for 10 minutes. Remove and squeeze lemon juice over shrimp before serving.

mp or Lobster Fra Diavolo -make about 4 servingsÊ

und large shrimp, peeled and deveined, or lobster

aspoon salt, plus additional as needed
aspoon dried crushed red pepper flakes
edium onion, sliced
4 1/2-ounce) can diced tomatoes
p & 3 tbsp chicken broth (or dry white wine)
rlic cloves, chopped
easpoon dried oregano leaves
blespoon chopped fresh Italian parsley leaves
blespoon chopped fresh basil leaves
the shrimp in a medium bowl with 1 teaspoon of salt and red pepper flakes. Heat the 3 tablespoons bro
heavy large skillet over medium-high heat. Add the shrimp and saute for about a minute, toss, and
inue cooking until just cooked through, about 1 to 2 minutes.
nsfer the shrimp to a large plate; set aside. Add the onion to the same skillet, adding 1 to 2 teaspoons of
e oil to the pan, if necessary,
saute until translucent, about 5 minutes. Add the tomatoes with their juices, remaining broth, garlic, an
ano. Simmer until the sauce thickens slightly, about 10 minutes. Return the shrimp and any accumulate
es to the tomato mixture; toss to coat, and cook for about a minute so the flavors meld together. Stir in t
ley and basil. Season with more salt, to taste, and serve.

i ScallopsÊ

kes 1- 100g serving

sea scallops (the big ones not the small bay scallop)
ken or fish broth
and pepper for seasoning
UCE:
bsp. broth
bsp. fish sauce (or a little more to taste) - available in very tall bottles at Asian/Chinese food
es
e of 1/2 lime (about 1 Tbsp.) handful of fresh cilantro, chopped
resh red chilies, de-seeded and minced (or substitute 1/4 to 1/2 tsp. cayenne powder, to
e)
ove garlic, minced
SERVE:
of mixed lettuces & Thai herbs (such as fresh basil and cilantro)
ges of fresh cut lime

EPARATION:
ce all sauce ingredients in a small frying pan or sauce pan. Stir, and set aside until later.
e: the cilantro will soften down into the sauce later when you warm it up.)
e off the scallops, and be sure to pat them dry. Place on a cutting board or other clean, dry
ace.
m a wok (or large frying pan) over medium-high heat (allow pan to warm up at least 1
ute).
le the pan is warming up, use a paper towel or clean tea towel to gently dab any remaining
 sture from the scallops. You want to make sure the scallops are very dry before frying them
rder to achieve a good sear on both sides. Now add 2 Tbsp. brothl to the wok (or frying pan). Use a spatu
stribute the broth just
ly across the frying surface.
tly place the scallops in the pan, leaving enough space between them so you'll have room to turn them. T
not attempt to move them once you've placed them in the hot pan.
ow the scallops to cook undisturbed for at least 2 minutes before attempting to turn them.
ger scallops may take as long as 3-4 minutes per side. While scallops are cooking, season
m with a pinch of salt and black pepper.
r 2-4 minutes, use a sharp egg-turner or spatula to gently lift the scallops from the bottom
he pan and turn. Now season once more with salt and pepper. Continue cooking 2-4 more
utes.
lops are done when both sides are firm (no longer "squishy") to the touch. Also, when
ops are done, you will see them "open" slightly, as though they are going to flake.
move cooked scallops from the wok/pan and place on an absorbent towel or paper while you prepare the
e.
ce the sauce over medium heat-high. Stir continuously for 30 seconds to 1 minute only ± just long enoug
ly cook the garlic and turn the fresh chili (if using) bright red. Don't overcook, or you will lose the flavo
resh coriander and the nutrients(think of "warming" the sauce rather than cooking it). Remove from h
e-test the sauce, adding a little more fish sauce if not salty enough (1 tsp.), or a little more
juice if too salty.
e the seared scallops directly in the pan with the sauce. Gently turn the scallops to cover
sauce.
erve, gently lift the scallops out of the pan and place on a serving plate (on or beside a bed of lettuce &
h herbs). Now pour the rest of the sauce from the pan over the scallops, or
n some over both scallops and salad.
ther option is to gently poach the scallops in the sauce. IF using this option, reserve half of the cilantro.
e scallops into suce for 4-5 mintues. When scallops are almost done, turn over and then follow step #11
ve.

er Proteins
ambled Eggs

g
g whites
chopped onions
atoes/green chili/salsa TO TASTE
ic or garlic salt
fat free/low fat cottage cheese/milk (very optional)
 é onion & garlic in a little water.
rest of ingredients in a bowl together and add to onions, scramble, top with more salsa, tomatoes and/or
n chili.

gies

sted Fennel
nel bulb, sliced
amic vinegar
ken broth
heat oven to 350. Toss fennel slices with broth and balsamic vinegar.
st in oven for 40 minutes, tossing occasionally to get all sides evenly roasted.

ed Red Chard
blespoons broth
mall red onion, thinly sliced
o 12 cups red chard (2 bunches trimmed and coarsely chopped)
ted nutmeg, to your taste
rse salt and pepper
blespoons red wine or cider vinegar
ke sure your greens are very dry before preparing recipe. Also, wash and chop them when you come in
m market, then they are ready for
to cook up even quicker.
t the broth in a large nonstick skillet over medium-high heat. Add onions and toss 2 minutes, then add
d in bunches and keep it moving
wilts up a bit - you are just searing it up. The greens should remain crisp and crunchy. Wilting them al
searing them up should take no
e than 3 to 4 minutes. Season the greens with nutmeg and salt and pepper, to taste. Douse the pan with a
vinegar and remove from heat. Toss to cook off vinegar and serve allotted amount of greens hot. Save r
another day. Microwave to warm before serving.

ssels Sprouts with Lemon-Mustard Sauce

not overcook Brussel Sprouts as then they have an unpleasant odor and taste. Properly roasted, they sho
utty.

und Brussels sprouts

(optional)
hly ground pepper
cup + 2 tbsp. vegetable or chicken broth
e of half a lemon (about 2 tablespoons)
p. prepared mustard
p. stevia- liquid is preferred
trick to great Brussels sprouts is in the pre-cooking stage. Trimming off about 1/8-1/4-inch of the stem e
removing any discolored or shriveled leaves will make them much more tender. Then cut the sprouts in
from top to bottom (through the stem end), to make them
k more quickly.
ay a non-stick skillet lightly with oil and heat it over medium-high. Or if you prefer use a bit of broth. W
hot, toss in the sprouts and sprinkle them lightly with salt (optional). Stir and cook for about 1 to 2 minu
until they brown slightly on the cut side.
the pepper and broth and cover. Cook, stirring every minute or so, for about 3-5 minutes, just until the
barely tender but still bright green. (I always grab one and taste it to check.) They should taste cooked, b
over-cooked, and the broth may have mostly evaporated.
the remaining tablespoons of broth, lemon juice, mustard, and stevia, pour it over the sprouts, and heat
until warm throughout. Serve immediately for best color and taste.

ssels Sprouts in Balsamic

brussels sprouts, trimmed and cut into quarters
chicken stock
balsamic vinegar
Parmesan cheese (preferably fresh grated) (optional as your allowed milk for the day)
heat oven to 450 F. Trim brussels sprouts, remove any discolored leaves, and cut into quarters (or halves
are small.) Put sprouts in
ng bowl and toss with chicken stock and balsamic vinegar.
er roasting pan with foil if desired. Arrange sprouts in a single layer on roasting pan, and roast 20 minu
ing occasionally, or until
uts are slightly crisp and golden brown on the edges.
cooked sprouts into mixing bowl and toss with parmesan cheese. Serve hot.

ory Chicken Soup

g chicken breast, cubed
cups chopped celery (may use tomatoes instead)
ps chicken broth (may substitute 1 cup water for 1 cup broth)
blespoon minced onion

oves garlic, crushed and sliced

y leaf
 easpoon poultry spice blend
enne pepper to taste
and black pepper to taste
ng chicken stock to a boil. Add onion, garlic and spices. Add chicken and vegetables and simmer on low
20 minutes or more until chicken and celery are tender and fully cooked. Serve hot. Sprinkle with chives
ley if desired.

mato Soup
ato, allowed amount
h
ted garlic
and pepper
sp fat free milk, optional
ither broil the alloted tomatoes for 5-10 minuted until the skin blackens or use Muir Glen fire roasted
atoes. Put tomatoes into a
epot with enough broth to cover.
When the tomatoes and broth boil, add the roasted garlic. With an immersion blender or regular blender
eee the mixture. Add salt and pepper to taste.
nce off heat, add optional milk.
o add meatballs to the soup if I have some available in the fridge/freezer. I can usually get 8 very small
tballs from 100g of beef. I bake several portions of the meatballs and keep them in the fridge/freezer. Th
d them to lost of different dishes.

nch Onion Soup

ole onion, thinly sliced
h
ted garlic
g beef, thinly sliced
grissini
and pepper
onions into an oven-proof saucepan. Add enough broth to cover half the onions. Cook until onions are
er. Salt and pepper to taste.
heat broiler. Add thinly sliced beef to the onions. Top with mashed roasted garlic and grissini. Broil for 5
utes until grissini/garlic
ure starts to brown.

an Wedding Soup
tballs (recipe under Beef)
pped Spinach- allowed amount
ced garlic- to taste
d onions- as a flavor enhancer
p each of thyme, oregano, basil- and any other italian spice that you like
and pepper
cups of broth
dd onions, garlic and about 3tbsp- 1/4 cup of broth to a small soup pot. Cook until onions start to wilt. A
ach and stir until spinach
t to wilt.
dd spices and herbs. Stir until liquid is almost cooked off. Add meatballs and rest of broth. Bring to a bo
for a few minutes. Add salt and pepper to taste.
his can be served with a small helping of gremolata. Gremolata can be made with chopped parsley, lemo
and minced garlic.

ts

rkling Apple Pie

apple
amon
ia
sy bit nutmeg
eral water or seltzer
in blender and voila, apple pie in sparkling delight! :)

monade
er water
e of 1 lemon
ia to taste

nge Julius
grams orange (85 calories about 1/2 an orange)
ops of Vanilla Stevia
nch of ice
e seltzer
e the Bullet Blender, so the most it makes is one serving (I love it by the way!!)
r blending it up, I added more ice and seltzer so it would be nice and full and it was
doing this with your grapefruit, too.

zen Dessert
 is a quick recipe that is almost like ice cream...blend up either an apple, grapefruit, strawberries,
nge...add desired stevia...some water
more water, the more volume) once blended switch to whip for a bit...once all done put it in the freeze.
w out a bit later in the day you can have your other fruit as a slushy. You could use cinnamon with the ap
u wish.

nge Fennel Salad

lb fennel, trimmed and sliced (I like matchstick size)
rge oranges with the rinds removed, sliced into rounds
blespoon red wine vinegar
aspoon poppy seeds
to taste
nches arugula - rinsed, dried and chopped
e the fennel and orange in a large bowl. Drizzle with olive oil and vinegar; sprinkle with poppyseeds and
Chill and serve over a bed of
gula

ce, Dressing, Misc.

mp Cocktail Sauce
mato paste
se radish
lic
in quantities to taste

tard Steak Sauce

g (3.5 oz) steak
p beef broth (approx)
TBSP sugar free mustard
sp ground mustard powder
BSP chopped onion
r 1/4 cup of beef broth and both mustards in a bowl. Mix until smooth. Pour into sauté pan and add stea
onions, coating both with sauce. Cook until steak is desired doneness and add just enough broth to keep
e a gravy type consistency. The sauce will thicken a bit
e once it cools.

umber Salad Dressing

nglish cucumber
ntro to taste
 easpoon dry mustard
easpoon cummin
e of one lemon
ablespoons apple cider vinegar
cket stevia
in blender and puree enjoy on veggies or salads.

umber Salsa
d with ground turkey lettuce wraps.
ed diced seeded cucumbers
c chopped cilantro
mall serrano pepper diced
ganic lime juiced
all together and serve with ground turkey/chicken/beef in a lettuce leaf.

nge Ginger Dressing

1 cup white wine or champagne vinegar
sps minced or grated ginger
sp garlic
e of one orange
all into a mason jar and let sit for at least 8 hours before use so that the flavors can meld. Sometimes, I s
thin slices of the orange cut in half to put into the jar as well and then juice the rest.

wberry White balsamic vinaigrette

ee 2-3 large strawberries
cup white balsamic vinegar (or any other white vinegar- like white wine or champagne)
ablespoon miced garlic
cket stevia
all ingredients together and shake vigorously.

chup ± no sugar
nces tomato paste
blespoons apple cider vinegar
blespoon lemon juice
easpoon celery salt
easpoon paprika
easpoon mustard powder
h of nutmeg and clove
h of black pepper
 easpoon onion powder
easpoon garlic powder
ia to taste
olve spices in vinegar and lemon juice. Add tomato paste and mix thoroughly. Add additional lemon jui
gar or a little water until desired consistency is reached.

almic Vinigarette
cup organic balsalmic vinegar
cup organic apple cider vinegar
sp of water
p of prepared mustard
sp of lemon juice (original recipe calls for orange juice)
mbine.

amic Vinaigrette
cup dark balsamic vinegar
3/4 cup white balsamic vinegar
oves roasted garlic
h the roasted garlic into a paste. Put in Mason jar with the dark and white balsamic vinegars. This can
ed immediately.

o
rlic cloves, minced
apeno, minced
rge handful fresh cilantro leaves, finely chopped
her salt and freshly ground black pepper
mes, juiced
ange, juiced
blespoons white vinegar
cup broth
mortar and pestle or bowl, mash together the garlic, jalapeno, cilantro, salt, and pepper to make a past
the paste in a glass jar or plastic container. Add the lime juice, orange juice, vinegar, and oil. Shake it u
ly well to combine. Use as a marinade for chicken or beef or
table condiment.
d: approximately 1 1/4 cups

De Gallo
ne-ripe tomatoes, chopped
medium red onion, chopped
een onions, white and green parts, sliced
rrano chile, minced
ndful fresh cilantro leaves, chopped
rlic cloves, minced
me, juiced
aspoon kosher salt
mixing bowl, combine all ingredients together. Toss thoroughly. Let it sit for 15 minutes to and hour to
w the flavors to marry.

k
aspoon distilled white vinegar

ps finely chopped green onions (about 2 bunches)

apenos, seeded and minced
blespoons soy sauce
blespoons browning and seasoning sauce (recommended: Kitchen Bouquet)- I also like smoky paprika a
titute
blespoons fresh lime juice
aspoons ground allspice
y leaves
oves garlic, minced
blespoon salt
aspoon sugar substitute
teaspoons dried thyme, crumbled
aspoon ground cinnamon
he bowl of a food processor, combine the remaining teaspoon of vinegar, the green onions, jalapenos, soy
e, browning and seasoning sauce, lime juice, allspice, bay leaves, garlic, salt, sugar, thyme and cinnamo
cess until smooth, stopping to scrape down the sides with a
ber spatula as needed.
chicken or other meat into a plastic bag, add jerk sauce to bag. Make sure chicken is coated. Put into a p
then into the refrigerator
marinate overnight or about 8 hours.

Cook Low Carb Bourbon Barbecue Sauce Recipe

unces no-sugar-added tomato sauce
nces no-sugar-added tomato paste
nces bourbon ( I also like orange juice instead)
blespoons white vinegar
blespoons liquid smoke (I substitute smoky paprika with a little cumin instead)
 blespoon Worcestershire sauce
ablespoon hot sauce
cup sugar substitute (the site recommended: Splenda) 1/4 cup brown sugar substitute, optional (the site
mmended: Sugar Twin brand) 2 tablespoons red onion, finely chopped
mall clove garlic, minced
easpoon garlic powder
blespoon kosher salt
aspoon black pepper
aspoon onion powder
mbine sauce ingredients in a bowl and whisk well to combine. Reserve, refrigerated.
nel bulb, sliced
amic vinegar
ken broth
reheat oven to 350. Toss fennel slices with broth and balsamic vinegar.
oast in oven for 40 minutes, tossing occasionally to get all sides evenly roasted.
ed Red Chard

blespoons broth
mall red onion, thinly sliced
o 12 cups red chard (2 bunches trimmed and coarsely chopped)
ted nutmeg, to your taste
rse salt and pepper
blespoons red wine or cider vinegar
ke sure your greens are very dry before preparing recipe. Also, wash and chop them when you come in
m market, then they are ready for
to cook up even quicker.
t the broth in a large nonstick skillet over medium-high heat. Add onions and toss 2 minutes, then add
d in bunches and keep it moving as it wilts up a bit - you are just searing it up. The greens should rema
p and crunchy. Wilting them all and searing them up should take no more than 3 to 4 minutes. Season th
ns with nutmeg and salt and pepper, to taste. Douse the pan with a little vinegar and remove from heat.
to cook off vinegar and serve alloted amount of greens hot. Save rest for another day. Microwave to wa
re serving.

ssels Sprouts with Lemon-Mustard Sauce

not overcook Brussel Sprouts as then they have an unpleasant odor and taste. Properly roasted, they sho
utty.

und Brussels sprouts

(optional)
hly ground pepper
cup + 2 tbsp. vegetable or chicken broth
e of half a lemon (about 2 tablespoons)
p. prepared mustard
p. stevia- liquid is preferred
trick to great Brussels sprouts is in the pre-cooking stage. Trimming off about 1/8-1/4-inch of the stem e
removing any discolored or shriveled leaves will make them much more tender. Then cut the sprouts in
from top to bottom (through the stem end), to make them
k more quickly.
ay a non-stick skillet lightly with oil and heat it over medium-high. Or if you prefer use a bit of broth. W
hot, toss in the sprouts and sprinkle them lightly with salt (optional). Stir and cook for about 1 to 2 minu
until they brown slightly on the cut side.
the pepper and broth and cover. Cook, stirring every minute or so, for about 3-5 minutes, just until the
barely tender but still bright
n. (I always grab one and taste it to check.) They should taste cooked, but not over-cooked, and the brot
have mostly evaporated. Mix the remaining tablespoons of broth, lemon juice, mustard, and stevia, pou
the sprouts, and heat just until warm throughout. Serve
ediately for best color and taste.

ssels Sprouts in Balsamic

brussels sprouts, trimmed and cut into quarters
chicken stock
balsamic vinegar
Parmesan cheese (preferably fresh grated) (optional as your allowed milk for the day)
heat oven to 450 F. Trim brussels sprouts, remove any discolored leaves, and cut into quarters (or halves
are small.) Put sprouts in mixing bowl and toss with chicken stock and balsamic vinegar.
er roasting pan with foil if desired. Arrange sprouts in a single layer on roasting pan, and roast 20 minu
ing occasionally, or until sprouts are slightly crisp and golden brown on the edges.
cooked sprouts into mixing bowl and toss with parmesan cheese. Serve hot.

ory Chicken Soup

g chicken breast, cubed
cups chopped celery (may use tomatoes instead)
ps chicken broth (may substitute 1 cup water for 1 cup broth)
blespoon minced onion

oves garlic, crushed and sliced

 y leaf
easpoon poultry spice blend
enne pepper to taste
and black pepper to taste
ng chicken stock to a boil. Add onion, garlic and spices. Add chicken and vegetables and simmer on low
20 minutes or more until chicken and celery are tender and fully cooked. Serve hot. Sprinkle with chives
ley if desired.

mato Soup
ato, allowed amount
h
ted garlic
and pepper
sp fat free milk, optional
ither broil the allotted tomatoes for 5-10 minutes until the skin blackens or use Muir Glen fire roasted
atoes. Put tomatoes into a saucepot with enough broth to cover.
When the tomatoes and broth boil, add the roasted garlic. With an immersion blender or regular blender
ee the mixture. Add salt and pepper to taste.
nce off heat, add optional milk.

nch Onion Soup

ole onion, thinly sliced
h
ted garlic
g beef, thinly sliced
grissini
and pepper
ut onions into an oven-proof saucepan. Add enough broth to cover half the onions. Cook until onions are
er. Salt and pepper to taste.
reheat broiler. Add thinly sliced beef to the onions. Top with mashed roasted garlic and grissini. Broil fo
utes until grissini/garlic mixture starts to brown.

an Wedding Soup
tballs (recipe under Beef)
pped Spinach- allowed amount
ced garlic- to taste
d onions- as a flavor enhancer
p each of thyme, oregano, basil- and any other italian spice that you like salt and pepper
cups of broth
 dd onions, garlic and about 3tbsp- 1/4 cup of broth to a small soup pot. Cook until onions start to wilt. A
ach and stir until spinach start to wilt.
dd spices and herbs. Stir until liquid is almost cooked off. Add meatballs and rest of broth. Bring to a bo
for a few minutes. Add salt and pepper to taste.
his can be served with a small helping of gremolata. Gremolata can be made with chopped parsley, lemo
and minced garlic.

ts

rkling Apple Pie

apple
amon
ia
sy bit nutmeg
eral water or seltzer
in blender and voila, apple pie in sparkling delight! :)

monade
er water
e of 1 lemon
ia to taste
nge Julius
grams orange (85 calories about 1/2 an orange)
ops of Vanilla Stevia

nch of ice
e seltzer
e the Bullet Blender, so the most it makes is one serving (I love it by the way!!)
r blending it up, I added more ice and seltzer so it would be nice and full and it was
doing this with your grapefruit, too.

nge Fennel Salad

lb fennel, trimmed and sliced (I like matchstick size)
rge oranges with the rinds removed, sliced into rounds
blespoon red wine vinegar
aspoon poppy seeds
to taste
nches arugula - rinsed, dried and chopped
e the fennel and orange in a large bowl. Drizzle with olive oil and vinegar; sprinkle with poppyseeds and
 Chill and serve over a bed of
gula

ce, Dressing, Misc.

mp Cocktail Sauce
mato paste
se radish
lic
in quantities to taste

RIMP CEVICHE
2 lbs. shrimp, fresh or frozen, raw or cooked, peeled and deveined, tail-on or off
rge lemons, freshly squeezed, about 3/4 cup to 1 cup
arge limes, freshly squeezed, about 3/4 cup to 1 cup
blespoon fresh garlic, minced
banel or other mild to medium pepper, ribs and seeds removed, finely chopped
d onion, finely chopped (about 1 cup)
ablespoons Tabasco or hot sauce (more or less to taste)
rge tomatoes, chopped (about 2-3 cups)
mbers, peeled and diced into 1/2 inch pieces (about 1.5 cups)
h cilantro, chopped (about 1/2 cup)
h parsley, chopped (about 1/2 cup)
salt and fresh ground black pepper to taste
w shrimp if frozen. If using raw shrimp, bring a pot of water to boil and cook the shrimp for a minute o
until it turns opaque white and reddish²do not over cook the shrimp as it will be too rubbery in textur
se shrimp under cold water. Combine juices of lemons and limes in a large bowl (not metal) or large Zip
gie and add shrimp. Cover bowl or zip baggie and refrigerate for 30 minutes to marinade. Large shrimp
d be cut into smaller chunks (remove tails if doing this) to speed up marinade time.
to shrimp the Tabasco, garlic, onion and pepper and toss/mix evenly. Return to refrigerator for maybe
her 30 minutes to let the flavors infuse the shrimp.
ore serving, toss in bowl the marinated shrimp mixture, cilantro, parsley, tomatoes and cucumbers and i
ded, add sea salt and black pepper to taste.
G Friendly BBQ Sauce
trips of fat-free turkey bacon, chopped fine (or see substitutions)
mall onion, minced
love garlic, minced or 1/4 teaspoon garlic powder
mall can (6 oz) tomato paste
an (12 oz) diet (sugar-free) cola - Splenda-sweetened
cup sugar-free catsup
 mustard
ablespoon Worcestershire sauce
inch ground cloves
t sauce to taste
cup of water
-fry the turkey bacon. Add onion and cook over medium flame for about 4 minutes. Add garlic clove an
Add the remaining ingredients including the water. Stir. Allow to simmer for 20-30 minutes.
djust flavor at this point, use any of the following: vinegar, sweetener (liquid works best,) or hot sauce.
e: sweetener will tone down spiciness.
kes approx. 10 servings of 1/4 cup with approx 15 - 30 calories, and 1 gram of fiber, depending on produ
.

un Chicken Salad
e sliced chicken breast with Cajun seasoning and grill. Place on bed of lettuce and sprinkle with salt,
per and lemon juice.

h Kabobs
nks of chicken or shrimp for lowest calories, onion, tomato chunks or cherry tomatoes, vegetables of yo
erence on skewer. Season with herbs and lemon juice prior to grilling. Ready in 10 minutes.
G Recipe Substitutions
ces turkey bacon = liquid smoke or 1 tsp smoked paprika, or chipotle powder
ar free ketchup = 1 tbs of vinegar and sweetener to taste

t Salad

p strawberries, blueberries, apples, and grapefruit. Mix, sprinkle with splenda or stevia.
ican Green Sauce/Salsa

en tomatoes, peel off outer leaf layer, boil until soft, but not too long. Throw in blender: green tomatoes,
garlic, cilantro, water. Absolutely excellent on tacos, eggs, and any Mexican dish.

ba Toast Bruschetta

d tomatoes, onion, cilantro, Balsamic vinegar, plenty of salt. Cut everything up, stir in balsamic vinegar
salt to taste. Top melba toast.
cken Stir-fry
e chicken prior to cooking. Slice preferred vegetables; bell peppers, onions, green beans, cabbage, celery
Stir fry in soy sauce- try braggs amino acids if you're also on ph balance diet! www.bragg.com
uce wraps
wn lean ground beef. Mix with (low fat, sugar free) fajita seasoning, sauté various bell peppers- red, gre
ow, and orange- with onion. Wrap in lettuce leaves.
b Omelets
ablespoon Coconut Oil
cup(s) pepper(s), red, bell, diced
cup(s) scallion(s) (green onions), sliced
love(s) garlic, minced
slice(s) Melba Toast, whole-wheat
cup(s) cottage cheese, low-fat
gg(s)
gg white(s)
cup(s) milk, fat-free evaporated
ablespoon basil, fresh, minced
ablespoon rosemary, fresh, minced
easpoon chives, fresh, minced
ablespoon parsley, fresh, minced
reheat the oven to 350 degrees. Heat the coconut oil in a skillet over medium high heat. Sauté the pepper
scallions for 6 minutes. Add the garlic and sauté for 3 more minutes.
ace the toast slices in a large casserole dish. Combine the remaining ingredients and pour the egg mixtu
op of the toast. Add the cooked vegetables. Bake for about 25-40 minutes until the omelet is slightly puff
set.

xican Salsa

red tomatoes and one chili pepper. When tomatoes are soft, pull the skin off. Put the tomatoes and chili
per in blender with plenty of water and lots of salt. Vary the flavor using any of the following- garlic, sug
ntro, onion, thyme, oregano.
re are literally hundreds of variations for this and every Mexican Salsa starts here! Can also add
burger/sausage, parmesan, mushrooms, etc to make an Italian sauce.Ê
Ê