Taco Seasoning

2 TBS chili powder 1/2 tsp garlic powder 1/2 tsp onion powder 1/2 tsp crushed red pepper flakes 1/2 tsp dried oregano 1 tsp paprika 3 tsp ground cumin 2 tsp Celtic sea salt 2 tsp fresh ground black pepper In a bowl, mix together chili powder, garlic powder, onion powder, red pepper flakes, oregano, paprika, cumin, salt and pepper. Store in an airtight container. Makes 20 servings.

MCT Vinaigrette Dressing

1/2 cup MCT oil 1/2 cup cider vinegar 1 packet stevia 1/2 teaspoon salt 3/4 teaspoon dry mustard 1/8 teaspoon pepper Store in a covered cruet. Shake it up again just before serving. Replace the dry mustard with a sf italian seasoning blend for an italian dressing. Yum!

Spice Rub

1 Tsp Fresh ground Black Peppercorns 1 Tsp Chili Powder 1/2 Tsp Paprika 1/2 Tsp Cumin Seed 1/2 Tsp Mustard Seed, Ground 1/4 Tsp Finely ground Thai Peppers 1/4 Tsp Ginger, Ground This is used as a rub for the steak, and it is quite spicy with the Thai peppers and the black pepper. Just sprinkle it on to taste before preparing. I recommend starting light if you don't like a great deal of spice.

Low Carb Cauliflower Rice

Choose a Cauliflower When picking out a cauliflower, look firm, tight white florets and bright green leaves. The base of the stem should look moist and even colored. Store unwashed cauliflower in the refrigerator in an open or perforated plastic bag for 5 to 7 days. When cooking or serving cauliflower, peel off any of the outer leaves. Cut the Low Carb Cauliflower Next, cut the stalk from around the head of the cauliflower. If you were to boil or steam the cauliflower, cut the florets into similar sized pieces for even cooking. Cauliflower is great for low carb recipes because it's low in fat and carbs and high in fiber. For this recipe, I will we be grating the cauliflower to use as a substitute for rice. So, cut the florets into large chunks that will fit in the mouth of your food processor. Process fresh cauliflower until it is the size of rice, either using the plain steel blade or the shredder blade. If you don t have a food processor you could also use a hand-held grater or cut it very finely by hand. Cook the Low Carb Cauliflower Rice Place the riced cauliflower into a microwave safe covered dish. Cook in the microwave for 4-5 minutes. You don t need to add any water, just cook it as is. When it's done, you ll have a slightly firm, but tender rice alternative. Add some butter, salt and pepper and serve.

Oriental or Taco Lettuce Wraps

100g ground chicken 2 celery stalks minced fine (adds bulk, few calories) 1 clove garlic, minced a bit of onion, minced ginger, minced sauté together...you will not need any liquid as the celery will release enough to cook. spice it as you prefer, then spoon into lettuce leaves

Chicken and dressing

3 1/2 Oz chicken cooked, diced 1 slice melba toast,crushed 1/2 egg white 1/2 c celery 1/2 c onion 1/2 c shredded zuchinni for filling (just count the calories) 1-2 T poultry seasoning 1-2 t sage Almost felt like I was eating turkey and stuffing. Saute celery and onion and add other ingredients. This can be microwaved, but I preferred to bake it in an individual serving bowl for about 20 min on 350 degrees.

Chicken Salad

3 1/2 oz chicken, cooked and diced a few slices of my apple from breakfast 1 stalk celery 1/4 cup minced onion 1/2 cup chopped tomato 2 T Bragg's amino acid 1 t curry 1 t dill 2 T mustard 4-5 drops stevia 5 drops Louisiana hot sauce Also add cucumbers occasionally. Eat with melba toast....this is very satisfying.

Tea 'Jello'

5 droppers full Stevia (can use any flavor) 2 1/4 C Water 2 T Agar Agar (a vegetarian gelatin substitute) 3 bags Herb Tea (my faves: Celestial Seasons Sugar Cookie, English Toffee, or Bengal Spice) 1 Granny Smith Apple, diced OR 200 grams Strawberries (opt) Soak Agar Agar & tea bags in the water for ~1/2 hour in a saucepan, then boil until Agar Agar melts. Simmer for 15 minutes. Add stevia and pour into glass baking dish. Add apple, if desired, ensuring the pieces are submerged. Chill until hardened.

Strawberry Vinaigrette

Puree 2-3 large strawberries 1/2 cup vinegar- like white wine or champagne 1/2 tablespoon minced garlic 1 packet stevia Put all ingredients together and shake vigorously.

Orange Julius

140 grams orange (85 calories about 1/2 an orange) 4 drops of Vanilla Stevia a bunch of ice some seltzer I use the Bullet Blender, so the most it makes is one serving (I love it by the way!!) After blending it up, I added more ice and seltzer so it would be nice and full and it was Try doing this with your grapefruit, too.

French Onion Soup

Whole onion, thinly sliced broth roasted garlic 100g beef, thinly sliced 1/2 grissini salt and pepper Put onions into an oven-proof saucepan. Add enough broth to cover half the onions. Cook until onions are tender. Salt and pepper to taste. Preheat broiler. Add thinly sliced beef to the onions. Top with mashed roasted garlic and grissini. Broil for 5 minutes until grissini/garlic mixture starts to brown.

Tomato Soup

tomato, allowed amount broth roasted garlic salt and pepper 1 tbsp fat free milk, optional 1. Either broil the alloted tomatoes for 5-10 minuted until the skin blackens or use Muir Glen fire roasted tomatoes. Put tomatoes into a saucepot with enough broth to cover. 2. When the tomatoes and broth boil, add the roasted garlic. With an immersion blender or regular blender, pureee the mixture. Add salt and pepper to taste. 3. Once off heat, add optional milk. Also add meatballs to the soup if you have some available in the fridge/freezer. You can usually get 8 very small meatballs from 100g of beef. Bake several portions of the meatballs and keep them in the fridge/freezer. Then you add them to lots of different dishes.

Halibut Tacos with Strawberry-Cucumber Salsa

2 tablespoons fresh lime juice/lemon juice 1 tablespoon broth- fish, chicken or veggie 1 clove garlic, minced 1/4 teaspoon sea salt 1/4 teaspoon black pepper 100g halibut fillet Strawberry-Cucumber Salsa peeled and chopped fresh strawberry 1 cup peeled, seeded, and chopped cucumber 2/3 cup chopped red onion/shallot/green onion- optional 1 tablespoon chopped fresh cilantro 2 tablespoons fresh lime juice/lemon juice 1/2 teaspoon sea salt 1 jalapeño pepper, seeded and minced cabbage Cilantro sprigs, for garnish Combine lime juice, broth, garlic, salt, and pepper in shallow glass baking dish or zip-top bag. Add fish, skin side up. Marinate in refrigerator for at least 30 minutes but no longer than 3 hours. Toss all salsa ingredients together in a medium bowl. Preheat grill. Remove fish from marinade and grill over medium-high heat for about 10 minutes, turning once, until opaque throughout. Slice fish into large pieces.Fill each cabbage leaf with fish and salsa. Garnish with additional cilantro, if desired.

Tuna Fish Cakes

6 oz. can tuna Dash hot sauce 1 tbsp. lemon juice 2 tbsp. dry onion 1 tbsp. Worcestershire sauce (check for no sugar and try to find a low sodium brand) 1 tbsp. milk A little water, only if needed Mix all ingredients and make into patties. Sprinkle top and bottom with paprika. Bake 15 minutes at 400 degrees. Turn after 7 minutes.

Flank Steak

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

Meatballs

2 lbs extra lean ground beef (organic/grass fed is best) 1 egg 1 sm onion, diced 1 pkg onion soup mix (or favorite SUGAR FREE seasoning) 2-3 T ground sage ¼ c finely crushed bread crumbs Mix all together. Weigh entire mass on digital scale. Divide that weight into 9 equal portions. You can make about 8 small meatballs out of each portion and bake, then freeze in baggies or just freeze each portion for cooking later. Serve with fat and sugar free spaghetti sauce.

Mock Fried Chicken

100g Chicken 1 grissini crumbled into a fine powder seasoning of choice- like paprika (I prefer smoky paprika), poultry seasoning, cayenne, garlic powder herbs of choice- dried thyme, oregano, poultry seasoning, dry mustard, etc salt and pepper For baking: 1tbsp milk 1-2 tbsp broth For frying: broth as needed 1. Preheat nonstick skillet to med. high or oven to 350 degrees. Salt and pepper both sides of chicken. 2. Put grissini, seasonings and herbs into a bowl or on a plate. 3. If baking, coat chicken with milk/broth mixture, then then roll in grissini mixture. Bake for 20-30 minutes. Finish under broiler about 5 minutes. If you get a small spray bottle and fill it with chicken broth, you can spray chicken broth on your chicken as well to help it bake. 4. If frying, just coat the chicken in grissini mixture. Put enough broth in bottom of a nonstick frying pan to cover slightly. Pan should be hot enough to let off steam when you add the broth. Add chicken. Cook on both sides until golden and done, adding more broth as it cooks off.

Spicy Chicken

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

Moo Shu Chicken

Braggs Amino Acid in the spritz bottle Chicken Green Cabbage Chicken Broth Wilt green cabbage in some chicken broth that was spritzed with Braggs Amino Acids in a pan with the lid on. After it is wilted and soft Toss in raw chicken that has been julienne sliced,( easier to do when frozen) and spritzed with braggs Amino Acid. Saute until chicken is cooked.

Lettuce Wraps

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

Mexican Tomato Chicken Soup

- 4 servings = approximately 250 calories each 1 small can Mexican style tomatoes – blended 1 small can petite dices tomatoes 1 small can chicken or beef broth 1 small can green chilies 14 oz diced cooked chicken breast 4 oz diced onion 4 oz diced celery Cilantro – chopped to taste 1 jalapeno or chili without seeds Cumin to taste Chili powder to taste Salt and pepper to taste Add all ingredients and let simmer until veggies are tender. Beef can be substituted for the chicken if desired.

NO Bean Chili

Ingredients 1 pound lean, lean ground beef 6 oz can Tomato paste water or beef broth (to desired thickness) Minced onion (dried or fresh) Garlic (the more the better) Chili powder Italian seasoning Cayenne pepper Emeril's Bam Original Essence salt pepper Directions Brown ground beef, Stir and add spices to taste. Add tomato and broth. Simmer - the longer it simmers the more flavorful. phase 3 - feel free to add the cheddar cheese. Number of Servings: 5

Filet Mignon w/ Braised Cabbage

Ingredients 4 oz Filet Mignon 1 cup Cabbage shredded Cider vinegar Pepper to taste Stevia Rosemary leaves Juice of lemon to taste Directions Cook Filet Mignon on a stovetop grill pan or George Foreman type grill. Drizzle a little vinegar, lemon juice and pepper on top, then sprinkle a few Rosemary leaves before grilling. Make sure to not overcook. Slice very thin. Put cabbage in a small saucepan with enough water to allow to 'braise'...adding vinegar and Stevia to sweeten. I like lemon pepper, but it usually has sugar and too much salt, so I add freshly grated pepper and lemon juice. Fold the cabbage over and over to cook evenly... again, do not overcook.

KETCHUP

2 cans tomato puree (I prefer salt-free versions so that I can add my own salt to taste) 1/2 tsp dry mustard 1/2 tsp salt (Use good salt! See bottom of page) 1/4 onion powder 1/8 tsp garlic powder 2 tablespoons ACV (apple cider vinegar) Stevia to taste (start with 1/8 tsp) DIRECTIONS Mix all ingredients in a medium saucepan (I don't want to sound neurotic, but I really hope you aren't still using non-stick cookware!) over a medium heat until it bubbles, stirring frequently. Reduce heat to low and place lid, slightly askew, on pan. Cook and stir occasionally for 20-30 minutes or until thickened as desired. Allow to cool. Pour into a glass jar or a clean empty ketchup bottle. Freezes nicely, too!

PICKLES

I actually made up this recipe during P2, but it's still great during P3! That is, if my kids don't eat them all before I can... DIRECTIONS Slice 2 large or several small cucumbers evenly (break out the mandolin that you put away 2 years ago). Sprinkle slices lightly with salt or your favorite salt alternative. Set aside while you prepare the liquid. In a large Pyrex or other glass bowl/jar place the following items: 1 cup vinegar (good time to get some ACV into you if you stand the stuff) 1 cup water 1 or 2 cloves smashed and chopped garlic 1 large sprig dill 1 thick slice of onion (rings separated) 1/4 - 1/2 tsp mustard seed 1/4 - 1/2 packet of Stevia Dash of cayenne pepper (optional for heat) Teaspoon peppercorns (optional) 1 bay leaf (optional) Microwave the Pyrex bowl about 3 minutes. Then place the cucumber slices in the liquid. Gently swirl the bowl every now and then to make sure all the slices come in contact with the liquid. Cover and let everything combine for at least an hour, but overnight is best. Keep refrigerated. Top slices with your portion of tuna or chopped chicken. Yum! 2 or more Servings

Chili

This recipe uses everything required in a phase 2 meal. I like mine spicy, of course you can add or delete some seasonings if you wish. Shredded cabbage 2 cups chicken broth 1teaspoon of cayenne pepper 1teaspoon of black pepper 1 tablespoon of chili powder 1 tablespoon of cumin couple of pinches of dried chopped onions. 100 grams of chicken breast. In a medium saucepan add 2 cups chicken broth. Bring to boil Add spices Add cabbage Add pre cooked chicken stir constantly. The broth will begin to dissolve, so you won’t have a soupy mess on your hands. Let simmer for about 10 minutes or so, until the cabbage is to your preference.

SHRIMP CEVICHE

1 to 2 lbs. shrimp, fresh or frozen, raw or cooked, peeled and deveined, tail-on or off 2 large lemons, freshly squeezed, about 3/4 cup to 1 cup 2-3 large limes, freshly squeezed, about 3/4 cup to 1 cup 1 tablespoon fresh garlic, minced 1 cubanel or other mild to medium pepper, ribs and seeds removed, finely chopped 1 red onion, finely chopped (about 1 cup) 1-3 tablespoons Tabasco or hot sauce (more or less to taste) 4 large tomatoes, chopped (about 2-3 cups) 2 cumbers, peeled and diced into 1/2 inch pieces (about 1.5 cups) fresh cilantro, chopped (about 1/2 cup) fresh parsley, chopped (about 1/2 cup) sea salt and fresh ground black pepper to taste Thaw shrimp if frozen. If using raw shrimp, bring a pot of water to boil and cook the shrimp for a minute or two until it turns opaque white and reddish—do not over cook the shrimp as it will be too rubbery in texture. Rinse shrimp under cold water. Combine juices of lemons and limes in a large bowl (not metal) or large Ziploc baggie and add shrimp. Cover bowl or zip baggie and refrigerate for 30 minutes to marinade. Large shrimp could be cut into smaller chunks (remove tails if doing this) to speed up marinade time. Add to shrimp the Tabasco, garlic, onion and pepper and toss/mix evenly. Return to refrigerator for maybe another 30 minutes to let the flavors infuse the shrimp. Before serving, toss in bowl the marinated shrimp mixture, cilantro, parsley, tomatoes and cucumbers and if needed, add sea salt and black pepper to taste. Great with melba toast Serve into appropriate portions

Lemonade

water juice of lemon to taste (only allowed the juice of 1 lemon throughout the day) regular stevia powder or drops to taste

Creamy Cafe Coffee

pure coffee 1 tbsp of milk (only allowed 1 tbsp each day) Vanilla Creme and Dark Chocolate Stevia drops

Warm Cinnamon Apple

1 apple
cinnamon to taste
stevia to taste

Cut one apple in half and sprinkle enough cinnamon on the apple to completely cover the exposed tops (or to your taste).
Place them on a plate and put them in the microwave for 2-3 minutes (or until a little soft). Then, enjoy! What a treat!
Perfect for anyone who likes Apple Pie! Yum!

Apple Cider Vinegar Dressing

Great for salads with plain lettuce

2/3 c water
1/3 c Apple Cider Vinegar
Stevia powder of liquid drops to taste
salt and pepper to taste

Mix the water and Apple Cider Vinegar together, stir or shake, and then add stevia drops or powder to taste into the mixture. Finally, pour over your lettuce.
You can either add the pepper into the salad dressing mixture or you can just sprinkle it over your salad.
Tip: If you want a stronger, more vinegary taste, switch the ratios (2/3 c vinegar and 1/3 c water).
That will give you more taste AND a great health benefit since Apple Cider Vinegar is great for your overall health and weight loss!

Cajun White Fish

100 g. of white fish allowable on the diet (orange roughy, tilapia, etc.) --NO salmon, eel, tuna, or herring
paprika
chili powder
garlic salt

Put your white fish on your George Foreman or in your pan and sprinkle a mixture of paprika, chili powder, and garlic salt on the top of the fish.
Use enough to almost cover the top of the fish. You can use each seasoning to your taste preferences. It really gives it a kick.

Meat in Tomato Sauce

100 g of lean hamburger, chicken, shrimp, fish (or whatever meat you would like to eat)
1 large or 2 small tomatoes
1/4 tsp. of garlic salt
1/4 tsp. onion salt
1/4 tsp. Italian Seasoning (make sure it has 0 carbs)

First, slice up your tomato(es) and put them into a sauce pan to sautee on medium for about 5 minutes. While they are being heated, occasionally
smash the tomatoes with a spoon. While the tomatoes are heating, put your meat on the George Foreman or grill it somehow.
When your tomatoes are heated and soft, they should have the consistency of THICK spaghetti sauce (or whatever consistency you prefer).
After the hamburger is properly cooked, mix it together with the tomatoes. Add in your spices, stir, and enjoy! What a tasty treat!