Plateaus do occur at times on the diet, especially during the 5th and 6th week, even when you are following the diet perfectly. A plateau is a stall in the loss of weight for more than 2 days and can last up to 10 days. Typically, they last from 4-6 days. While plateaus are frustrating, they will eventually end. There are some strategies to try to break them sooner, such as an apple day, the mini steak day, or a high protein day.
Try the following as Plateau Breakers and Weight Loss Maximizers:
o Increase your water intake.
o Add green tea to your intake once or twice per day.
o Decrease or cut out the beef or buffalo for a while.
o Check all condiments for any form of sugar, syrup or starch.
o If mixing too many vegetables at the same meal, stop.
o Try buying organic meats and other organic foods.
o For women, your menstrual cycle may be affecting the rate of weight loss.
o Changing or starting new medications can cause a plateau.
• Attempt a “Protein Day” – 6 oz of lean protein for lunch (no fruit, vegetable or bread serving) and a different 6 oz of lean meat for diner. This should kick start weight loss again
• o Add exercise into your program. if you have not already, but nothing more strenuous then walking.
o Add 2 Tablespoons apple cider vinegar to your daily regimen.
o Try increasing or decreasing the amount of calories in a meal. See “Calorie Chart.”
o If you are having problems with constipation, take Herbalax, 1-2 caps at bedtime.
o Try leaving out one or both breadsticks or Melba toast.

Fruit & Salads
Apples and Balsamic Vinaigrette Salad
1 Head green leaf lettuce, rinsed, dried and roughly chopped

¼ C. finely chopped onion

1 Apple, peeled and chopped into small cubes

½ C. Chopped parsley

2 tbsp. Balsamic vinegar

2 tsp. soy sauce

Combine vinegar and soy sauce in a small bowl and set aside. Add remaining ingredients in a large bowl. Add sauce to salad and toss. Let salad sit for 5 minutes to marinate.

Apple Tilapia Salad

1 Med. Head lettuce, torn into bite-sized pieces

2C. Diced apples, unpeeled

2 tsp. soy sauce

7 oz. cooked tilapia

1 tsp. lemon juice

½ Orange, juiced

In a large bowl, combine salad ingredients. Toss together. Combine the soy sauce, orange juice and lemon juice. Mix well. Toss with salad. *Makes 2 meat, vegetable and fruit servings.*

Autumn Tossed Salad

1 Head lettuce, torn into bite-sized pieces

3 Tart apples, cored and sliced into wedges (do not peel)

1 sm. Red onion, sliced into rings

In a large salad bowl, add lettuce, apple slices and onions. At serving time, toss well. *Makes 3 fruit servings.*

Baby Spinach Salad

8 oz. Baby spinach greens

3 tbsp. balsamic vinegar

1 tbsp. Dijon mustard

1 tsp. orange zest

1 tbsp. orange juice (from squeezed orange)

½ tsp. freshly grated ginger

Salt and pepper to taste

Pinch red pepper flakes

Whisk ingredients together and toss with baby spinach or mixed baby greens. *Makes 2 vegetable servings.*

Asparagus Salad

3 tbsp. apple cider vinegar

3/4 tsp. celery seeds

¾ tsp. dry mustard

¼ tsp. salt

Pinch white pepper

21 oz. fresh asparagus

1 bunch green onions, cut into 1/2 –inch pieces

Combine first 5 ingredients in a small bowl; set aside. Trim off upper 2/3 of asparagus, and remove tough ends of lower stalks; wash asparagus thoroughly. Cut stalks into ¼-inch slices. Cut remaining tips; place in a large salad bowl. Add remaining ingredients. Pour dressing over top; toss gently to coat. Cover and chill 1 hour. *Makes 6 vegetable servings.*

Oven Chicken Salad

7 oz. boneless skinless chicken breast

½ tsp. cayenne pepper (optional)

¼ tsp. onion powder

¼ tsp. salt

¼ tsp. pepper

¼ tsp. garlic powder

½ tsp. poultry season

2 C. spinach or lettuce

Vinaigrette Dressing
¼ C. apple cider vinegar

½ C. water

1 tsp. celery salt

1 tsp. onion salt

1 tsp. pepper

1 pkg. artificial sweetener (recommend Stevia)

Mix all seasonings together and roll chicken in mixture until coated. Place on a foil sheet and wrap tightly. Put on a cookie sheet and back at 375 degrees and back for 20 to 30 minutes. Cut up in small pieces and measure 4 ounces of chicken and put on a bed of spinach or lettuce. Drizzle the Vinaigrette Dressing. Save the remainder of the chicken breast for another meal. *Makes 2 meat and vegetable servings.*

Overnight Tossed Salad

1 sm. Head iceberg lettuce, torn

½ C. finely chopped green pepper

½ C. finely chopped celery

¼ C. thinly sliced red onion rings

½ lb. fresh mushrooms, cleaned and sliced

2 tsp. lemon juice

Layer first 5 ingredients in order given in 3-quart glass salad bowl, tossing mushrooms with lemon juice before layering. Cover and refrigerate overnight. Before serving sprinkle with chicken, turkey or

fish. Toss and serve with fresh ground pepper.

Radish Salad
Radishes, sliced (allowed amount)

Lemon Juice

1 tbsp. dehydrated minced onion

1 tbsp. parsley

Salt and pepper to taste

In bowl, combine all ingredients and refrigerate 30 minutes to 1 hour before serving.

Romaine and Strawberry Salad

1 head romaine lettuce

2 bunches watercress, stems removed (optional)

1 pt. strawberries, hulled and sliced

4 thinly sliced rings of red onion, separated

Dressing

1 tbsp. vinegar (sherry, strawberry or raspberry is best)

1 tbsp. lemon juice

Artificial sweetener (recommend Stevia) to taste

½ tsp. salt

1/8 tsp. freshly ground black pepper

Mix romaine, watercress (if used), strawberries and onion in salad bowl. Mix dressing ingredients in a small jar with tightly fitting lid. Shake well. Pour over greens and serve. *Makes 6 fruit and vegetable servings.*

Tangy Tossed Salad

1 lg. head lettuce

1 green pepper

1 red onion

1 bundle celery

1 bundle radishes

1 medium cucumber

Chop lettuce and other vegetables. Mix in salad bowl. Chill and serve with Balsamic Vinaigrette Dressing (see recipe).

Crunchy Sweet Apple Chicken Salad

4 oz. chicken, cooked and diced

1 apple, diced

3 stalks celery, diced

3 tbsp. lemon juice

1/8 tsp. cinnamon

Dash cardamom

Dash salt

Stevia to taste

Lemon wedge

Mix ingredients together; sprinkle with Stevia and cinnamon. Chill for 20 minutes. Serve with a wedge of lemon.

Cucumber Salad

1 cucumber, thinly sliced

2 tbsp. finely chopped onion

2 tbsp. chopped parsley

1 tbsp. white vinegar

1 tsp. soy sauce

Combine ingredients and chill for 30 minutes.

Fresh Mushroom Salad

1 head lettuce

1 bunch romaine

½ lb. mushrooms, washed, trimmed, sliced

Tear lettuce and romaine into bite-sized pieces. Combine with mushrooms. Just before serving, try with Veggie Dressing (see recipe).

Jamaican Grapefruit

½ grapefruit

Cinnamon

1-2 pkg. artificial sweetener (recommend Stevia).

Using a serrated-edge knife, cut grapefruit in half as normally would and place on an oven safe dish and bake for 2 minutes. Cut around center core, rind and partitions. Sprinkle with cinnamon and Stevia.

Perfection Salad

2 tbsp. unflavored gelatin

1/2 C. cold water

2 C. boiling water

¼ C. cider vinegar

¼ C. lemon juice

1/4 C. unsalted tomato juice

Artificial sweetener (recommend Stevia) to substitute for 1/2 C. sugar

1C. cabbage, shredded

1C. celery, diced

3 tbsp. pimento, chopped

3 tbsp. green pepper, chopped

Dissolve unflavored gelatin in cold water. Add the boiling water, vinegar, lemon juice, tomato juice and sugar substitute. Cool until mixture begins to thicken. Fold in the chopped vegetables. Pour into ½ cup molds and chill until ready to serve. *Makes 2 vegetable servings.*

Oriental Chicken Salad

4 oz. chicken breast

1 C. cabbage chopped

¼ C. cucumber, chopped

Oriental Salad Dressing (See Recipe)

1 tsp. crushed Melba toast

Grill chicken and cut into slices. Put cabbage and cucumber in bowl. Spoon Oriental Salad Dressing over salad (see recipe). Sprinkle with Melba toast crumbles if desired.

Spiced Up Strawberries

4 large strawberries or 6 small

1 tbsp. cinnamon

1 pkg. artificial sweetener (recommend Stevia)

Slice strawberries and place on a plate. Mix cinnamon and Stevia and sprinkle over the strawberries.

Spicy Taco Salad

2 C. romaine lettuce

7 oz. London broil or filet

½ tsp. garlic salt

½ tsp. chili seasoning

Prepare the beef on the grill. Thinly slice beef and mix in garlic, salt and chili seasoning. Top lettuce with seasoned beef. Serve with Vinaigrette Dressing on the side. *Makes 2 meat servings.*

Tossed Garden Salad

1/3 head crisp iceberg lettuce

½ head Boston lettuce, used for color contrast

6 well-rinsed spinach leaves, used for color contrast

3 thin, shredded slices radicchio

2 to 3 slices celery, cut cross-wise, not too thin

½ crisp green pepper, sliced thinly or “cubed”

1 lg. or 2 med. Tomatoes, sliced into thin wedges

1 green onion, sliced (use both bulb and stem)

Dash dill weed, chopped

Place ingredients in salad bowl in order listed until just before serving. Toss. *Makes 4 vegetable servings.*

Wilted Spinach Salad

16 oz. raw spinach

1 med. Onion, thinly sliced

1/3 C. cider vinegar

1 tbsp. (dry) prepared mustard

½ tsp. garlic salt

Artificial sweetener (recommend Stevia)

1/8 tsp. pepper

To well-washed and dried spinach, add onion, separated into rings. Cover and chill in refrigerator.

For dressing: Add ingredients and heat the dressing until it starts to show steam. Just before serving, pour hot dressing over salad tossing gently to wilt greens. *Makes 4 vegetable servings.*

Taco Salad

2 C. of chopped romaine lettuce

4 oz. of lean ground beef

½ tsp. garlic salt

¼ tsp. of chili seasoning

Crumbled Melba toast

Sauté ground beef and spices. Sprinkle on top of lettuce and top with crumbled Melba toast.

Cucumber Apple Salad

½ chopped apple

1 sliced cucumber

2 tbsp. apple cider vinegar

1 tbsp. water

Garlic salt

Pepper

Stevia

Chop apple and thinly slice cucumber. Combine vinegar and water. Season with garlic salt, pepper and Stevia to taste.

Strawberry Chicken Salad

2 C. of lettuce

3 ½ oz. chicken

6 strawberries sliced

Sweet N’ Sour Vinaigrette Dressing or Salad Spritzer

Cook chicken. Slice into bite-sized pieces. Put lettuce in bowl with sliced strawberries, put chicken in and toss. Drizzle with Sweet N’ Sour Vinaigrette, salt, pepper and herbs as desired. Toss till lettuce is coated.

Soups

Chicken Broth Base

6-4 oz. pieces of chicken

9 C. water

1 tsp. of each: garlic powder, onion salt, celery salt, poultry seasoning and pepper

1 tbsp. sea salt

Combine ingredients in soup pot and cook until chicken is done, about 35 minutes. Take chicken out and save for recipes. Freeze some in ice cube trays for sautéing vegetables

French Onion Soup

1 Vidalia onion

1 C. beef broth

1 tsp. garlic powder

1 tsp. onion salt

1 tsp. pepper

2 pieces of Melba toast

Slice onion with an apple slicer to make wedges and to open up the onion. Season the onion and place it on top of a foil sheet. Add ¼ C. beef broth, and wrap it up tightly. Place in a baking dish and bake at 350 degrees for 1 hour. Make sure the onion is not too soft; you want it a little firm. Serve in a bowl with beef broth and Melba toast.

Green Onion Soup

10 green onions

2 C. vegetable broth

1 tsp. parsley

4 drops or 1 packet Stevia

½ tsp. paprika

½ tsp. salt

½ tsp. dill

½ tsp. thyme

1/8 tsp. cayenne or red pepper flakes

1/8 tsp. celery seed

Briefly steam the green onions until tender. Preheat saucepan over medium heat. Chop steamed green onions. In a saucepan, sauté the green onions in a small amount of vegetable broth for a couple of minutes. Add the parsley, Stevia, paprika, salt, dill, thyme, celery seed and cayenne. Sauté 1 to 2 minutes more. Add remaining vegetable broth, reduce heat, cover and simmer 20 to 30 minutes. Makes a great side dish on the Platinum Weight Loss Diet. *Makes 2 vegetable servings.*

Really Easy Chowder

1 (16.5 oz.) can diced tomatoes

3 stalks celery, chopped

1 tsp. dried oregano

1 tsp. dried basil

7 oz. frozen tilapia, halibut or other white fish

In a medium-sized stock pot, place undrained tomatoes, celery, oregano, basil, salt and pepper. Bring to a boil over medium heat. Place frozen fish filets in pot. Reduce heat and cook for 10 to 15 minutes. Cook until mixture is heated through and fish is opaque and flaky. Thin with a little water if desired. *Makes 2 vegetable and meat servings.*

Effortless Cream of Chicken Soup

4 oz. cooked chicken

Celery (allowed amount)

3 cloves garlic

1-2C. broth

1 tbsp. dehydrated minced onion

½ tsp. parsley

½ tsp. basil

Ground white pepper to taste

Preheat saucepan over medium heat. In food processor, combine all ingredients and pulse until they reach desired consistency. Pour into saucepan and bring to a boil. Reduce heat to simmer, cover and heat 20 to 30 minutes.

Tangy Tomato Soup

1 C. chicken bouillon base

1 large tomato

1 clove minced garlic

½ tsp. onion salt

½ pkg. Stevia

½ tsp. basil

Salt and pepper to taste

Sauté garlic in 1 tbsp. bouillon base and set aside. Puree tomatoes in blender and then cook over medium heat to a boil. Turn heat to low. Add remaining bouillon and spices. Cover and simmer for 10 minutes.

Chicken Vegetable Soup

6 C. chicken broth base (see recipe)

4 oz. cooked chopped chicken

3 stalks chopped celery

1 whole sweet onion chopped

2 handfuls chopped cabbage

2 medium-sized chopped tomatoes (optional)

Combine and bring to a boil. Turn heat to low and simmer for 30 minutes or until vegetables are tender, adding cabbage for the last 10 minutes.

Vegetables

Greens or Asparagus

2 tbsp. chicken bouillon base

2 C. chopped beet greens or asparagus

Dash onion salt

Heat bouillon base on medium just prior to boiling. Reduce heat. Add vegetables and sauté a few minutes until tender. Sprinkle lightly with onion salt. *Makes 2 vegetable servings.*

Lemon Garlic Chard

2 C. roughly chopped Swiss chard

1 large or 2 small garlic cloves

4 tsp. water

Fresh lemon juice

Sea Salt

Pepper

Put 1 tsp. water in non-stick pan and sauté garlic until tender; set aside. Pour remaining water into pan and add chard. Cook over medium heat for about 5 minutes, tossing occasionally. Drain off excess juice and return to pan adding in sautéed garlic. Before serving, give a squirt of lemon juice and a shake of salt and pepper. *Makes 2 vegetable servings.*

Lemon Ginger Asparagus

8 oz. asparagus

½ C. water

½ tbsp. fresh minced ginger root

3 cloves minced garlic

Lemon zest

Black pepper

Preheat pan over medium heat. Snap off woody ends of asparagus spears and discard. Snap spears into 2 or 3 pieces. Add garlic and ginger to the pan and cook 2 to 3 minutes. Add asparagus and water. Bring to a boil for 5 minutes. Remove asparagus and top with lemon zest and pepper. Serve. *Makes 2 vegetable servings.*

Steamed Cabbage

½ small head cabbage

Juice of half lemon

½ tsp. spicy mustard

Salt and pepper to taste

Place cabbage in steamer. Cover and steam 5 to 10 minutes, until slightly tender. In small bowl, combine spicy mustard and lemon juice. Place cabbage in bowl. Add lemon/mustard mix and toss. Sprinkle with salt/pepper. Serve immediately. *Makes 2 vegetable servings.*

Stewed Tomatoes

10 ripe medium tomatoes

2 tsp. salt

To peel the tomatoes, place them in boiling water for 1 minute and then immediately transfer to cold water. Peel and quarter tomatoes, and place in a large saucepan with salt. Slowly simmer over low heat for 20 to 30 minutes, stirring occasionally to prevent burning. *Makes 5 vegetable servings.*

Tangy Tomato Soup

1 C. chicken bouillon base

1 large tomato

1 clove minced garlic

½ tsp. onion salt

½ pkg. Stevia

½ tsp. basil

Salt and pepper to taste

Sautee garlic in 1 tbsp. bouillon base and set aside. Puree tomatoes in blender and then cook over medium heat to a boil. Turn heat to low. Add remaining bouillon and spices. Cover and simmer for 10 minutes.

Chicken Vegetable Soup

6 C. Chicken broth base (see recipe)

3-3.5 oz. cooked chopped chicken

3 stalks of chopped celery

1 whole sweet onion chopped

2 handfuls chopped cabbage

2 medium-sized chopped tomatoes (optional)

Combine and bring to a boil. Turn heat to low and simmer for 30 minutes or until tender, adding cabbage for last 10 minutes.

Citrus Tomato Salsa

1 large chopped tomato

1 tbsp. fresh lemon juice

1/8 tsp. celery salt

1/8 tsp. chili powder

Stevia (artificial sweetener) to taste

1 tsp. fresh cilantro

1/8 C. dressing (see recipe).

Combine and refrigerate.

Beef

Balsamic Mustard-Crusted Steak

4 oz. filet or London broil

1 tsp. mustard powder

2 tsp. balsamic vinegar

¼ tsp. salt

½ tsp. freshly ground black pepper

2 garlic cloves, minced

Mix all seasonings in a mixing bowl. Line a broiler pan with foil and place steak on top. Coat evenly with mustard mixture and let stand 10 minutes. Broil steak to desired temperature. Let stand 5 minutes before slicing and serving.

Chili

4 oz. lean ground beef (less than 7% fat)

1 C. chopped tomatoes

½ C. water

2 tbsp. minced onion

2 cloves garlic, crushed and minced

Pinch of garlic powder

Pinch of onion powder

¼ tsp. chili powder

Pinch oregano

Cayenne pepper, to taste (optional)

Salt and pepper to taste

Brown ground beef in a small frying pan; add onions and garlic. Stir in tomatoes and water. Add spices and simmer slowly until liquid is reduced. The longer it cooks the more tender and flavorful it becomes. Add a little water as needed to prevent burning. Serve with chopped green onion or tomato garnish and salt and pepper to taste. Similar to no-bean chili.

Filet Mignon with Braised Cabbage

4 oz. filet mignon

1 C. cabbage shredded

Cider vinegar

Lemon pepper

1-2 pkg. or 6-8 drops Stevia

Rosemary leaves

Cook filet mignon in a stovetop grill pan. Drizzle a little vinegar and lemon pepper on top and 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, lemon pepper and a packet or two of Stevia to sweeten. Turn the cabbage often to cook evenly.

Marinated London Broil Steak & Salsa

4 oz. London broil

1/6 C. balsamic vinegar

1/6 C. distilled white vinegar

2 tbsp. dried oregano

3 tbsp. garlic powder

¼ tsp. salt

¼ tsp. pepper

2 C. diced tomatoes

Marinate London broil with all seasonings for 1 hour. Season diced tomatoes and place ½ in the middle of the plate. Broil or grill steak to your temperature. Place on top of salsa.

No-Bean Chili

16 oz. lean, ground beef

3 cooked peeled and diced tomatoes

Water or beef broth, to desired thickness

Minced onion, dried or fresh

Garlic

Chili powder

Italian seasoning

Cayenne pepper

Emeril’s Bam Original Essence

Salt

Pepper

Brown ground beef. Stir and add spices to taste. Add tomato and broth. Simmer-the longer it simmers the more flavorful it becomes. *Makes 4 meat servings.*

Taco Salad

2 C. chopped romaine lettuce

4 oz. lean ground beef (93/7%)

½ tsp. garlic salt

¼ tsp. chili seasoning

Crumbled Melba toast

Sauté ground beef and spices. Sprinkle on top of lettuce and top with crumbled Melba toast.

Poultry

Apple Cider Chicken Wraps

4 oz. chicken

2 medium green cabbage leaves

2 medium red (Napa) cabbage leaves

1 garlic clove

3 tbsp. apple cider vinegar

¼ tsp. onion powder

¼ tbsp. sea salt

¼ tbsp. pepper

1 tbsp. fresh ginger

Mix together finely grated ginger, garlic, onion powder, apple cider vinegar, salt, pepper and chicken pieces. Cook until chicken is cooked thoroughly and then add the Napa cabbage and cook until cabbage is slightly cooked. Take the 2 green cabbage leaves and split the chicken mixture and place in cabbage leaves and wrap.

Basil Chicken

½ C. finely chopped onion

1 clove garlic, chopped

2 ½ C. chopped tomatoes

4 oz. boneless chicken breast halves, cooked and cubed

¼ C. chopped fresh basil

½ tsp. salt

1/8 tsp. hot pepper sauce

Warm large skillet to medium-high heat. Sauté the onions and garlic. Stir in the tomatoes, chicken, basil, salt and hot pepper sauce. Reduce heat to medium, and cover skillet. Simmer for about 5 minutes, stirring frequently, until mixture is hot and tomatoes are soft.

Blackened Chicken

½ tsp. paprika

1/8 tsp. salt

¼ tsp. cayenne pepper

¼ tsp. ground cumin

¼ tsp. dried thyme

1/8 tsp. ground white pepper

1/8 tsp. onion powder

8 oz. boneless chicken breast halves

Preheat oven to 350 degrees (350 F). Heat a cast iron skillet over high heat for 5 minutes until it is hot. Mix together the paprika, salt, cayenne, cumin, thyme, white pepper and onion powder. Coat the chicken breasts evenly with the spice mixture. Place the chicken in the hot pan, and cook for 1 minute. Turn, and cook 1 minute on the other side. Place the breasts on the baking sheet. Bake in the preheated oven until no longer pink in the center and the juices run clear, about 5 minutes. *Makes 2 meat servings.*

Braised Balsamic Chicken

24 oz. chicken breast halves

Ground black pepper to taste

1 tsp. garlic salt

1 onion, thinly sliced

¼ C. balsamic vinegar

¼ C. apple cider vinegar

1 (16.5 oz.) can diced tomatoes

1 tsp. dried oregano

1 tsp. dried rosemary

½ tsp. dried thyme

Season chicken breasts with ground black pepper and garlic salt. Lightly coat a medium skillet with cooking spray and brown the onion and seasoned chicken breasts. Pour tomatoes and both vinegars over chicken, and season with basil, oregano, rosemary and thyme. Simmer until chicken is no longer pink and the juices run clear, about 15 minutes. *Makes 6 meat servings.*

Chicken Chili

Shredded cabbage

2 C. chicken broth

1 tsp. cayenne pepper

1 tsp. black pepper

1 tbsp. chili powder

1 tbsp. cumin

3 pinches dried chopped onions

4 oz. ground chicken breast, pre-cooked

In a medium saucepan, add chicken broth. Bring to boil. Add spices, cabbage and cooked chicken. Stir constantly. The broth will begin to dissolve, so it will become less soupy. Let simmer for about 10 minutes or so, until the cabbage is to your preference.

Curry Chicken and Spinach

4 oz. boneless skinless chicken breast

2 C. spinach

2 tsp. onion powder

1 garlic clove (minced)

½ C. chicken broth

¼ tsp. salt

¼ tsp. pepper

1 lime

1 tbsp. curry powder

Mix chicken, all seasonings and ½ the lime and cook chicken through. Add spinach for 1 minute and serve in a bowl and squeeze the other ½ of the lime over mixture.

Lemon Parsley Chicken

16 oz. skinless, boneless chicken breast

½ C. lemon juice

½ tsp. onion powder

1/8 tsp. ground cayenne pepper

Ground black pepper to taste

3 tsp. dried parsley

Preheat grill for medium to high heat. Dip chicken in lemon juice and sprinkle with the onion powder, ground black pepper, seasoning salt and parsley. Discard any remaining lemon juice. Cook on the grill 10 to 15 minutes per side, or until no longer pink and juices run clear. *Makes 4 meat servings.*

Ground Chicken/Turkey Burger

4 oz. of ground chicken/turkey breast

¼ tsp. pepper

¼ tsp. onion salt

¼ tsp. onion powder

1 tsp. garlic powder

¼ tsp. dry mustard

2 tbsp. apple cider vinegar

2 C. spinach

To the ground chicken breast, mix in the next 5 ingredients and mold into a small patty. Grill or broil and serve with spinach and apple cider vinegar.

Salsa Chicken

4 oz. skinless, boneless chicken breasts

½ C. salsa

Add chicken breasts to salsa and bring to a steady boil. Boil gently for 20 to 25 minutes or until the chicken is no longer pink inside and the juices run clear.

Spicy Chicken Breasts

2 ½ tsp. paprika

2 tsp. garlic powder

1 tsp. salt

1 tsp. onion powder

1 tsp. dried thyme

1 tsp. ground cayenne pepper

1 tsp. ground black pepper

16 oz. skinless, boneless chicken breast halves

In a medium bowl, mix together the paprika, garlic powder, salt, onion powder, thyme, cayenne pepper and ground black pepper. Set aside about 3 tbsp. of this seasoning mixture for the chicken; store the remainder in an airtight container for later use (for seasoning fish, meats or vegetables). Lightly oil the grill grate with cooking spray. Preheat grill for medium-high heat. Rub some of the reserved 3 tbsp. seasoning onto both sides of the chicken breasts. Place chicken on the grill, and cook for 6 to 8 minutes on each side, until juices run clear. *Makes 4 meat servings.*

Egg Rolls

4 oz. chicken or shrimp

2 to 3 big cabbage leaves

1 C. shredded cabbage

1/8 tsp. onion salt

1/8 tsp. garlic powder

1/8 tsp. Asian spices

1 pkg. of artificial sweetener (recommend Stevia)

Steam big cabbage leaves for 5 minutes. Move leaves over to side of steamer to make room for shredded cabbage. Steam both for 5 additional minutes. Remove shredded cabbage to a mixing bowl. Add chopped chicken or shrimp and spices. Mix and then wrap in a big cabbage leaf.

Tomato Basil Chicken

4 oz. cubed chicken

1 C. chopped tomato

¼ C. water or chicken broth

2 tbsp. lemon juice

2 tbsp. chopped onion

1 to 2 cloves garlic, sliced

3 leaves basil, rolled and sliced

1/8 tsp. oregano, fresh or dried

¼ tsp. garlic powder

¼ tsp. onion powder

Cayenne pepper to taste

Salt and pepper to taste

Lightly brown the chicken in a small saucepan with lemon juice. Add garlic, onion, spices and water. After chicken is cooked, add fresh tomatoes and basil. Continue cooking for 5 to 10 minutes. Add salt and pepper to taste; garnish with fresh basil.

Midwest American Chicken

1 tsp. ground ginger

2 tbsp. crushed garlic

2 tsp. ground turmeric

¼ C. fat-free yogurt

16 oz. boneless, skinless chicken breast halves, cut into pieces

In a large bowl, combine ginger, garlic, turmeric, salt and yogurt. Marinate the chicken pieces in the mixture for 3 hours. Preheat an outdoor grill for medium-high heat and lightly oil grate. Grill chicken until juices run clear. *Makes 4 meat servings.*

Cornish Hens

16 oz. Cornish game hens

4 bay leaves

2 C. diced celery

2 C. diced onions

1 tsp. parsley flakes

½ tsp. thyme leaves

Season birds with salt and pepper, and put 1 bay leaf in each cavity. Truss for roasting. Arrange vegetables in roasting pan. Place birds breast side up, on vegetables. Combine herbs and brush over birds. Roast in oven at 375 degrees 55 to 65 minutes or until tender, basting with pan juices. Moisten hens with water if herbs do not stick. *Makes 4 meat servings.*

Herb-Smoked Chicken

Wood chips, soaked 1 hour

3 (3 lb.) broiler-fryers

3 bunches fresh herbs, untrimmed

Freshly ground pepper

Prepare charcoal fire in smoker. Scatter wood chips over coals. Place water pan in smoker, and fill with water, wine or fruit juice. Stuff each fryer with 1 bunch of herbs, including stems and leaves. Rub pepper liberally on surface of chickens, and place them on grill rack. Insert meat thermometer, making sure it does not touch bone. Cover with smoker lid; cook 3 ½ to 4 ½ hours or until thermometer reaches 185 degrees. Refill the water pan and add charcoal as needed. * Note: Only consume breast meat. Makes 6 servings if only consuming one breast for meal. This meal does leave a lot of waste.

Smoked Chicken

16 oz. boneless, skinless chicken breast

1 bell pepper chopped in large pieces

1 large onion, chopped in large pieces

1 can mushroom soup

1 C. chopped celery, large pieces

Place ingredients in baking dish. Sprinkle with salt, pepper and garlic over them. Cover with tin foil. Poke fork holes in foil. Cook on smoker or in oven with small amount of liquid smoke. Cook until tender. *Makes 4 meat servings.*

Pine-Smoked Chicken

1 C. dry white wine

¼ C. sherry wine vinegar

5 large garlic cloves, coarsely chopped

1 med. Onion, coarsely chopped

Stevia to taste

Salt

Ground pepper

16 oz. chicken boneless skinless breast

4-5 fresh pine boughs

Puree first 5 ingredients with salt and pepper in processor or blender. Arrange chicken in shallow dish and pour puree over it. Cover and refrigerate for 4 to 6 hours, turning several times. Preheat oven to 350 degrees. Drain marinate into small bowl. Pat chicken dry with paper towel and arrange in single layer in shallow roasting pan. Roast 45 minutes basting often with marinade. Heat coals until gray ash forms. Spread around perimeter of barbecue, leaving center with well-spaced single layer of coals. Set grill 4” above coals, let coals burn about 20 minutes. Arrange chicken pieces without touching over center of grill. Cook 15 minutes, turning and basting frequently until chicken is crisp and browned, adding remaining pine boughs to fire when smoke dies down. *Makes 4 meat servings.*

Chicken Breast Piccata

16 oz. boneless skinless chicken breasts

½ tsp. salt

¼ tsp. black pepper

¼ C. wine vinegar

2 tbsp. capers, drained

¼ C. fresh lemon juice

3 tbsp. chopped fresh parsley

4 thin slices lemon for garnish

4 thin slices lime, for garnish

Bone and skin chicken breasts. Cut each into 2 pieces, cutting crosswise so that each piece is 2 to 3 inches square. Place between sheets of plastic wrap. With flat side of mallet, pound to about ¼ inch thickness and double the diameter. Lightly spray oil in skillet. Add chicken. Sprinkle with salt and black pepper. Brown quickly on both sides, cooking about 1 minute in all, sufficient time to cook meat through. Remove onto warm platter. Pour off excess fat. Add wine, vinegar, capers and lemon juice to pan. Heat to a boil, scraping bottom of pan. When about 4 tablespoons liquid remains, pour it over chicken on platter. Sprinkle with parsley. Garnish with lemon and lime slices. Serve immediately. *Makes 4 meat servings.*

Orange Ginger Chicken

4 oz. chicken, cut into chunks

Black pepper

1 orange, cut in ¼ pieces

2-3 cloves garlic, minced

½ tsp. basil

1 tbsp. fresh ginger root (about ½-inch-to-inch-long piece, peeled & minced)

Juice of half lemon

Preheat pan over medium heat. Sprinkle chicken with pepper. Add chicken to pan and stir fry until brown on all sides, about 5 to 10 minutes. Add garlic and cook for 1 minute. Squeeze juice of orange quarters over chicken. Peel and separate orange into sections. Add orange sections, ginger, lemon juice, and basil. Stir well. Cover and simmer for about 20 to 30 minutes.

Garlic Chicken

4 oz. chicken (16 oz. =4 servings)

Diced onion

3-5 cloves garlic, unpeeled & left whole

Juice of half lemon

Black pepper to taste

Preheat oven to 350 degrees. Heat a non-stick saucepan. Add the onion. Stir constantly until tender, 5 to 10 minutes. Transfer onions to glass baking dish, and place chicken on onions. Squeeze lemon juice on chicken and onions and sprinkle with pepper. Place garlic around and on the chicken. Cover tightly with lid or aluminum foil. Cook for 30 to 45 minutes or until chicken is no longer pink.

Fried Chicken Tenders

4 oz. chicken

1tbsp. milk

1 grissini bread stick

Seasonings (salt, pepper, paprika, ground red pepper, garlic powder)

Preheat oven to 350 degrees. Slice chicken breast into 3 tenders. In small bowl, mix milk and any seasonings you prefer. Grind grissini in food processor until it is a powder. (You could use your coffee grinder). Put grissini powder in a separate small bowl. Add chicken to milk mixture and toss to coat well. Then, one at a time, place chicken in grissini powder and coat both sides of chicken. Place chicken in glass baking dish and bake 30 to 40 minutes, turning over halfway through. During last 5 minutes, turn on broiler and broil 2 to 3 minutes on each side.

Chicken Taco Salad

2 C. chopped romaine lettuce

4 oz. ground chicken or turkey

½ tsp. garlic salt

¼ tsp. of chili seasoning

Crumbled Melba toast

Sauté ground beef and spices. Sprinkle on top of lettuce and top with crumbled Melba toast.

Strawberry Chicken Taco Salad

2 C. Lettuce

4 oz. chicken

6 strawberries, sliced

Sweet N’ Sour Vinaigrette Dressing or Salad Spritzer

Cook chicken however you prefer. Slice into bit-sized pieces. Put lettuce in bowl with sliced strawberries; add chicken and toss. Drizzle with Sweet N Sour Vinaigrette, salt, pepper and herbs as desired. Toss till lettuce is coated.

Effortless Cream of Chicken Soup

4 oz. cooked chicken

Celery (allowed amount)

3 cloves garlic

1-2 C. broth

1 tbsp. dehydrated minced onion

½ tsp. parsley

½ tsp. basil

Ground white pepper to taste

Salt

Preheat saucepan over medium to high heat. In food processor, combine all ingredients and pulse until mixture reaches desired consistency. Pour into saucepan and bring to boil. Reduce heat to simmer; cover and heat 20 to 30 minutes.

Chicken Broth Base

6 4 oz. pieces of chicken

9 C. water

1 tsp. each: garlic powder, onion salt, celery salt, poultry seasoning & pepper

1 tbsp. sea salt

Combine ingredients in soup pot and cook about 35 minutes, until chicken is done. Take chicken out and save for recipes. Freeze some broth in ice cube trays for sautéing vegetables

Chicken Vegetable Soup

6 C. Chicken Broth Base (see recipe)

3 4 oz. cooked chopped chicken

3 stalks of chopped celery

1 whole sweet onion chopped

2 handfuls chopped cabbage

2 medium-sized chopped tomatoes (optional)

Combine and bring to a boil. Turn heat to low and simmer for 30 minutes or until vegetables are tender, adding cabbage for the last 10 minutes.

Seafood

Spicy Cajun Scallops

4 oz. scallops or shrimp

1 lemon

½ tsp. dry mustard

1 tsp. pepper flakes

2 garlic cloves, minced

¼ tsp. pepper

¼ tsp. salt

¼ tsp. ground cayenne pepper

½ C. water

Mix together lemon juice, dry mustard, cayenne, garlic, salt, pepper and scallops or shrimp. Fill a non-stick frying pan with water and place scallops or shrimp in pan. Simmer by covering with lid for 10 minutes.

Cajun Style Tilapia

4 oz. tilapia filet

Salt and pepper

Cajun seasoning

Lemon, thin slices

Preheat oven to 350 degrees. Place a sheet of tin foil on cookie sheet. Place tilapia filets on cookie sheet and season with salt, pepper and Cajun seasoning. Top with two lemon slices per filet. Bake in oven for 15 minutes or until fish is easily flaked with a fork.

Chilean Sea Bass

4 oz. sea bass fillets

2 cloves garlic, minced

½ lemon

½ tsp. salt

½ tsp. lemon pepper

2 tbsp. finely chopped cilantro

½ tsp. paprika

Arrange sea bass fillets in a single layer on foil-lined broiler pan. Spread garlic and cilantro on and around fish. Squeeze lemon juice on fillets, sprinkle salt and lemon pepper to taste, and add paprika for color. Cover with foil and crimp edges to form a seal. Bake at 450 degrees for 20 minutes.

Chinese Steamed Fish

16 oz. red snapper fillets

½ tsp. salt

½ tsp. lemon pepper

2 tbsp. finely chopped cilantro

½ tsp. paprika

Arrange sea bass fillets in a single layer on foil-lined broiler pan. Spread garlic and cilantro on and around fish. Squeeze lemon juice on fillets, sprinkle salt and lemon pepper to taste, and add paprika for color. Cover with foil and crimp edges to form a seal. Bake at 450 degrees for 20 minutes

Citrus Fish

4 oz. white fish

1 tbsp. minced onion

2 tbsp. lemon juice

Lemon and orange zest to taste

Lemon and orange slices

Chopped parsley

Salt and pepper to taste

Artificial sweetener to taste

Mix lemon juice with zest and a little Stevia. Baste fish with mixture and top with salt, pepper and lemon and orange slices. Wrap in aluminum foil and place on the barbeque or in the oven at 350 degrees. Cook fish for 5 to 10 minutes or until fish is thoroughly cooked. Serve with lemon and top with parsley.

Citrus Mahi Mahi

4 oz. mahi mahi

1 tbsp. fresh lemon juice

1 tbsp. fresh lime juice

1 garlic clove, minced

½ tsp. dried thyme

½ tsp. dried dill

¼ tsp. pepper

¼ tsp. salt

Mix together lemon juice, lime juice, garlic, thyme and salt and pepper to taste. Place in a shallow dish, turn to coat and marinate at room temperature for 10 minutes. Heat grill pan or grill over medium heat. Cook for 3 to 4 minutes per side.

Citrus Shrimp & Greens

4 oz. shrimp

2 tsp. lemon juice

1 tbsp. lime juice

3 tbsp. apple cider vinegar

1 tsp. garlic powder

1 tsp. pepper

½ tsp. onion salt

Place shrimp in a bowl, mix together all ingredients and let it stand and marinate for ½ hour. You can either grill the shrimp on a grill or in a non-stick frying pan. Serve over your favorite salad greens.

Spicy Red Sauce with Shrimp and Scallops

6 cloves garlic, crushed

3 C. whole peeled tomatoes with liquid, chopped

1 ½ tsp. salt

1 tsp. crushed red pepper flakes

8 oz. small shrimp, peeled and deveined

8 oz. bay scallops

1 tbsp. chopped fresh parsley

Sauté garlic over medium heat in non-stick skillet. When the garlic starts to sizzle, pour in the tomatoes. Season with salt and red pepper. Bring to a boil. Lower the heat, and simmer for 30 minutes, stirring occasionally. Lightly coat a large skillet with cooking spray and add the shrimp and scallops. Cook for about 2 minutes, stirring frequently or until the shrimp turn pink. Add shrimp and scallops to the tomato mixture, and stir in the parsley. Cook for 3 to 4 minutes or until the sauce just begins to bubble. Serve. *Makes 4 servings.*

Garlic Lemon Scallops or Shrimp

16 oz. sea scallops rinsed and drained

¼ C. lemon juice

2 cloves garlic, minced

Lemon pepper to taste

Preheat oven to 350 degrees F (175 degrees C). Pat scallops dry with paper towels and place in a 1 quart casserole dish. Bake scallops in preheated oven for 5 minutes. In a small bowl, combine lemon juice and garlic. Remove scallops from oven. Spoon lemon/garlic mixture over scallops to oven and bake until firm, about 10 minutes. Serve warm. *Makes 4 servings.*

Lemon Dill Swordfish

4 oz. swordfish steaks

2 tbsp. lemon juice

1 tbsp. lemon pepper

1 tbsp. dried dill

Lightly oil outdoor grill grate with cooking spray and preheat for high heat. Place swordfish steaks in a medium bowl, and brush with lemon juice. Coat each side with lemon pepper and dill. Place swordfish on the prepared grill, and cook 6 minutes on each side or until fish is easily flaked with a fork.

Lemon Lime Tilapia

12 oz. tilapia or any white fish

½ lemon slice

½ lime slice

1 garlic clove, minced

¼ tbsp. sea salt

¼ tbsp. black pepper

½ tsp. dry dill

½ C. water

Mix together lemon juice, lime juice, garlic, salt, pepper and dill. Marinate fish in seasonings for 10 minutes and place in non-stick pan with water, and cover and steam for 10 minutes. *Makes 3 servings.*

Lemon-Orange Orange Roughy

16 oz. orange roughy

1 orange, juiced

1 lemon, juiced

½ tsp. lemon pepper

1/8 tsp. cayenne pepper

Warm non-stick skillet to medium-high heat. Arrange fillets in the skillet and drizzle with orange juice and lemon juice. Sprinkle with lemon pepper. Cook for 5 minutes. *Makes 4 servings.*

Lemon Oregano Whitefish w/Asparagus

4 oz. whitefish

4 oz. asparagus

Juice of one lemon

1 tsp. oregano

Salt and pepper to taste

Preheat the oven to 400 F. Snap off woody ends of asparagus and discard. Tear off a large sheet of non-stick aluminum foil. In the center of this sheet, place asparagus spears and aluminum foil. In the center of this sheet, place asparagus spears and sprinkle with salt and pepper. Place whitefish on top of asparagus. In small bowl, combine lemon juice and oregano and pour over fish. Fold up edges and completely seal packet on all sides. Bake 10 to 20 minutes or until fish flakes.

Lemon Pepper Fish

4 oz. whitefish

Juice of half lemon

3 cloves minced garlic

½ tsp. black pepper

¼ tsp. salt

1/4 tsp. cumin powder

1/8 tsp. turmeric

Place fish in small bowl. Add garlic, black pepper, salt, cumin and turmeric. Coat both sides. Cover and marinate at least 1 hour in refrigerator. Preheat oven to 400 degrees. Place fish in a non-stick baking dish and cover with the marinade. Bake 10 to 20 minutes depending on thickness, until fish easily flakes. Squeeze with lemon juice and serve.

Lemon Zest Crab Cakes

4 oz. crab

1 garlic clove, minced

1 tbsp. onion powder

½ tsp. lemon zest

¼ tsp. salt

¼ tsp. pepper

1 tsp. dry mustard

2 lemon wedges

1 tbsp. parsley

1 tsp. lemon zest

Mix everything together and make 2 small patties. Place in a baking dish and bake for 15 minutes and place on serving dish. If you’re tired of chicken and fish while on the Accel Weight Loss Program, try this recipe as a change of pace.

Rosemary Fish & Lemon Garlic Chard

4 oz. halibut or tilapia

Italian Herb Seasoning

1 tsp. ground rosemary

1 tsp. ground pepper

2 drops Stevia

1 tsp. sea salt

Juice from 2 slices fresh lemon

2 C. asparagus

1 tsp. garlic salt

Sprinkle both sides of fish with spices. Place fish on a nonstick frying pan with 1/3 cup water and lemon juice. Add asparagus. Place a lid on the pan to keep the steam within the pan. Cook for 4 to 5 minutes.

Shrimp Ceviche

16 oz. shrimp, fresh or frozen, raw or cooked, peeled and deveined, tail on or off

2 large lemons, freshly squeezed, about ¾ C. to 1 C.

2-3 large limes, freshly squeezed, about ¾ C. to 1 C.

1 tbsp. fresh garlic, minced

1 mild to medium pepper, ribs and seeds removed, finely chopped

1 red onion, finely chopped, about 1 C.

1-3 tbsp. Tabasco or hot sauce, more or less to taste

4 large tomatoes, chopped, about 2-3 cups

2 cucumbers, peeled and diced into ½ inch pieces, about 1 ½ C.

Fresh cilantro, chopped, about ½ C.

Fresh parsley, chopped, about ½ C.

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 overcook 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 bag and add shrimp. Cover bowl or seal bag and refrigerate for 30 minutes to marinate. Large shrimp could be cut into smaller chunks (remove tails if doing this) to speed up marinating process. To shrimp, add Tabasco, garlic, onion and pepper, and mix evenly. Refrigerate 30 minutes so the flavors infuse shrimp. Before serving, place shrimp mixture in a bowl and toss with cilantro, parsley, tomatoes and cucumbers. If needed, add sea salt and black pepper to taste. *Makes 4 meat and vegetable servings.*

Spicy Steamed Shrimp

1 qu. Water

16 oz. tiger prawns with shell

3 oz. Old Bay Seasoning

1 lemon, juiced

In a large pot, bring water to a boil. Place shrimp in a steamer basket and place on top of the pot; cover. Do not submerge shrimp. Remove some water if necessary. Season the shrimp with Old Bay Seasoning. Steam shrimp until pink.

Steamed Ginger Red Snapper

4 oz. red snapper

2 tbsp. fresh grated ginger

1/8 C. balsamic vinegar

1/8 C. distilled white vinegar

3 drops liquid Stevia

¼ tsp. salt

¼ tsp. pepper

1 lemon wedge

Finely grate 1 tbsp. fresh ginger in small skillet. Add the vinegars and cover with water to reach 2 inches and bring to a simmer. Season red snapper with grated ginger, lemon, salt and pepper. Place in steamer and cook for about 10 minutes.

Seafood Gumbo

4 oz. seafood (any allowable combo)

1 garlic clove, chopped

2 large Roma tomatoes, chopped

¼ tsp. onion salt

¼ tsp. Creole seasoning

Dash garlic powder, celery salt, cayenne pepper

1-2 pkg. Stevia

Sauté seafood with chopped garlic on high heat until browned. Add remaining ingredients, and simmer on low for 15 minutes.

Sauces, Seasonings & Dressings

Dressing

2/3 C. unfiltered apple cider vinegar

1/3 C. lemon juice

1 tbsp. water

Add to taste: salt and pepper, dried shallots, garlic powder, onion salt, chives, dried cilantro, parsley, basil

Stevia (plain or Valencia orange): start with 1 dropper and add to taste.

Taco Seasoning

1 tbsp. chili powder

2 tsp. onion powder

1 tsp. ground cumin

1 tsp. garlic powder

1 tsp. paprika

1 tsp. ground oregano

Chicken “Gravy”

½ C. homemade broth

1 grissini or 1 piece Melba toast

Grind grissini or Melba toast in food processor or blender. Add ¼ C. broth to small saucepan and bring to a boil. Add powdered grissini/Melba to the pan, whisking constantly until dissolved. Still whisking, add remaining ¼ C. broth. Reduce heat to medium and whisk for 3 to 4 minutes until thickened. Season to taste.

Smoky BBQ Sauce

2 tbsp. sugar-free tomato sauce

½ tsp. dehydrated minced onion

½ tsp. red wine vinegar or apple cider vinegar

¼ tsp. sugar-free liquid smoke

¼ tsp. paprika

¼ tsp. chili powder

1/8 tsp. cinnamon

1/8 tsp. cloves

¼-1/2 tsp. sugar substitute if needed

In a small non-stick saucepan, combine all ingredients and bring to a boil. Reduce heat and simmer 20 minutes.

Awesome Spicy Mustard Dressing

½ bottle of apple cider vinegar

2 tsp. wasabi powder

2 tsp. dry mustard powder

Combine and refrigerate.

Citrus Tomato Salsa

1 large chopped tomato

1 tbsp. fresh lemon juice

1/8 tsp. celery salt

1/8 tsp. chili powder

3 drops clear Stevia

1 tsp. fresh cilantro

Combine and refrigerate.

Balsamic Vinaigrette

¼ C. balsamic vinegar

2 tbsp. water

2 tbsp. dried thyme

1 tbsp. dried basil

¼ tsp. garlic powder

Salt and pepper to taste

Add all ingredients in a blender and mix well.

Strawberry Vinaigrette Dressing

4 to 6 strawberries

1 tbsp. apple cider vinegar

1 tbsp. lemon juice

Dash salt

Dash cayenne (optional)

Fresh ground black pepper to taste

Artificial sweetener to taste

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 fruit serving.*

Chicken Broth

4 oz. boneless skinless chicken breast

8 C. water

4 C. water

5 tsp. poultry seasoning

5 tsp. onion powder

4 garlic cloves

4 tsp. black pepper

3 tsp. sea salt

3 tbsp. celery salt

1 cheese cloth

1 string

Mix herbs and place in the cheese cloth. Wrap string around cloth to secure herbs. Place cloth in the stock pot with 8 C. water and the chicken breast. Boil for 35 minutes or until chicken breast is cooked. Place a coffee filter in a strainer. Place strainer on top of a bowl. Remove chicken and reserve for another recipe. Pour broth into strainer to extract any fat. Keep the cheese cloth to see if you need to continue to add more flavors to the stock for the additional 4 C. water and bring to a boil for an additional 30 minutes. Set aside and chill. Use broth to add flavor to recipes and by the cup before lunch and dinner.

Citrus Dressing

¼ C. apple cider vinegar

1 C. water

1 tbsp. lemon

1 pkg. artificial sweetener (recommend Stevia)

¼ tsp. garlic powder

Combine and refrigerate.

Dill Dressing

1/3 C. apple cider vinegar

2 tbsp. water

2 tbsp. dried basil

2 tbsp. dried dill

1 tsp. garlic powder

1 tsp. dry mustard

1 tsp. onion powder

Combine and refrigerate. *Makes 8 servings.*

Fresh Salsa

4-5 tomatoes

4 tbsp. lemon juice

3-4 tbsp. garlic, minced

½ chopped onion

½ tsp. chili powder

½ tsp. Italian seasoning

Cayenne pepper to taste

Cilantro (fresh or dried) to taste

Salt and pepper

Put all of the ingredients in the food processor. Blend to desired consistency. Refrigerate to blend the flavors. The longer it sits the more flavor it will have.

Vinaigrette Dressing

¼ C. apple cider vinegar

½ C. water

2 shakes celery salt

2 shakes onion salt

Ground pepper to taste

3 pkg. Stevia

Garlic and oregano to taste

Combine and refrigerate.

Cocktail Sauce

1 C. sugar-free tomato sauce

½ tsp. celery salt

¼ tsp. paprika

1 tbsp. finely chopped sweet onion or shallot

4 pkg. Stevia powder

2 tbsp. fresh chopped parsley

1 tbsp. Worcestershire sauce

1 tbsp. fresh lemon juice

2 tbsp. drained, prepared horseradish

½ tsp. hot sauce

Pinch cumin

Pinch salt

Pinch freshly ground black pepper

Combine and refrigerate.

No Sugar Strawberry Jam

8-10 strawberries, approx. 2 cups

1 C. cold water

4 pkg. artificial sweetener (recommend Stevia)

In a large saucepan, crush strawberries. Add water and Stevia, mixing well. Over medium heat bring mixture to boiling, stirring constantly. Reduce heat to low and simmer for 2 minutes. Pour into jars, allow to cool and then cover. Can be stored in refrigerator for 1 week or frozen for several weeks. *Makes 2 fruit servings.*

Oriental Salad Dressing

¼ C. MCT oil

1 tbsp. approved mayonnaise or non-fat cottage cheese

1 tbsp. apple cider vinegar

½ tsp. artificial sweetener (recommend Stevia)

Put all ingredients into blender and blend until smooth. Refrigerate. *Makes 4 servings.*

Spicy BBQ Sauce and Marinade

2 12 oz. jars of salsa (read ingredients; make sure it contains less than 1 gram sugar per serving)

2/3 C. lemon juice

2 tbsp. Worcestershire sauce

5 pkg. Stevia

2 tsp. salt

4 tsp. chili powder

½ tsp. Tabasco sauce

1-2 dashes garlic powder

Combine and refrigerate. The entire batch consists of approximately 220 calories depending on products used but makes 24 servings.

Strawberry Syrup

4-6 strawberries

1/8 C. water

3 pkg. artificial sweetener (recommend Stevia)

In microwave-safe bowl, combine all ingredients and toss. Microwave for 2 to 3 minutes until berries start to dissolve.

Veggie Dressing

¼ C. vinegar

¼ C. sliced green onions

¼ C. minced fresh parsley

1 tbsp. chopped green pepper

1 tsp. salt

1 tsp. dry mustard

1/8 tsp. red pepper

½ tsp. soy sauce

Shake all ingredients well in a tightly covered jar. Keep covered in refrigerator. Shake well before serving. *Makes 8 servings.*

Desserts
No-Sugar Baked Apple

1 apple, peeled

½ tsp. ground cinnamon

1 pkg. artificial sweetener (recommend Stevia)

Bake apple. Core and peel off skin; mash and add cinnamon and 1 pkg. Stevia. Mix together and serve on a plate.

Baked Apple

1 apple

1 pkg. artificial sweetener (recommend Stevia)

1 tbsp. cinnamon

1 tbsp. water

1 tsp. cinnamon

Cut apple core almost through and mix together Stevia and cinnamon with water. Place apple on a sheet of foil and mold foil to cup the apple. Pour Stevia and cinnamon mixture in the apple core and tighten foil securely around apple. Bake at 350 degrees for 45 minutes. Serve in a shallow dish and sprinkle cinnamon over the apple.

Berry Julius

1 C. partially defrosted strawberries or 1 med. Orange

1 pkg. artificial sweetener (recommend Stevia)

5 drops orange Stevia

5 drops Vanilla Cream Stevia

Blend until smooth.

No Flour Apple Cobbler

1 apple, sliced

1/8 tsp. cinnamon

1 pkg. artificial sweetener (recommend Stevia)

Topping

1 tsp. cinnamon and 1 pkg. Stevia

Toss ingredients and arrange in oven safe dish. Bake at 350 degrees for 45 minutes. Serve in a shallow dish and sprinkle cinnamon over the apple.

Strawberry Sorbet

1 serving of strawberries

Juice of 1 lemon-Stevia (sweeten to taste)

Water (if needed)

Freeze fresh strawberries about 1 hour. Thoroughly mix fresh frozen strawberries, lemon juice and Stevia in blender. Serve immediately or place in freezer.

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