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100 grams of chicken
½ head of any kind of cabbage
One orange (3 tablespoons of juice and remaining orange sliced or in
segments)
1 tablespoon apple cider vinegar
2 tablespoons lemon juice
1 tablespoon Bragg’s liquid aminos
Pinch of fresh or powdered ginger
Dash of cayenne (optional)
Stevia to taste (optional)
Salt and fresh black pepper to taste
What To Do
Marinate strips or chunks of chicken in apple cider vinegar, lemon juice and
spices. Cook thoroughly browning slightly. Prepare dressing with 3
tablespoons of orange juice, Bragg’s, stevia, black pepper, salt and cayenne.
You may add extra apple cider vinegar if desired. Shred cabbage into
coleslaw consistency and toss lightly with dressing. Allow to marinate for at
least 20 minutes or overnight. Top with chicken and orange slices.
Makes one serving (1 vegetable, 1 protein, 1 fruit)
Phase 3 modifications: Add a drizzle of olive or sesame oil, top with sliced
almonds or sesame seeds
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100 grams lobster tail diced
Celery
sliced steamed fennel bulb
or tomatoes (optional)
1 tablespoon lemon juice
1 teaspoon apple cider vinegar
Pinch of chopped green onion
Pinch of tarragon
Salt and black pepper to taste
Stevia to taste
What To Do
Mix lobster, liquid ingredients and spices together and serve over a salad,
arugala greens, or with another vegetable.
Makes 1 serving (1 protein, 1 vegetable)
Phase 3 modifications: Stir in 1-2 tablespoons mayonnaise or sour cream.
You can also add any kind of fresh fruit like grapes, diced apple, or top with
stevia caramelized pear slices. Add a small amount of chopped walnuts,
almonds, or pine nuts for added crunch.
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100 grams diced chicken
1 apple diced
Celery diced (optional)
¼ cup water
2 tablespoons lemon juice
1 tablespoon finely minced onion
1 clove of garlic crushed and minced
¼ teaspoon curry powder or to taste
Dash of garlic powder
Dash of onion powder
Dash of cayenne pepper
Dash of cinnamon
Dash of turmeric
Stevia to taste
What To Do
In small saucepan lightly sauté chicken in lemon juice until lightly brown,
add ¼ cup water and spices. Stir well and simmer over low heat until liquid
reduces to form a sauce and chicken is cooked well. Add water as needed to create the consistency you want. Chill then serve.
Makes 1 serving (1 protein, 1 vegetable, 1 fruit)
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1 cucumber sliced/ diced
2 tablespoons apple cider vinegar
1 tablespoon fresh lemon juice
1 tablespoon Bragg’s amino acids
1 teaspoon finely minced onion
Cayenne pepper to taste
Stevia to taste
What To Do
Mix ingredients together, marinate for 15 minutes or more and serve chilled.
Makes one serving (1 vegetable)
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½ head cabbage
1 apple diced (optional)
2 tablespoons lemon juice
1 tablespoon apple cider vinegar
¼ teaspoon garlic powder
Dash of mustard powder
Dash of cinnamon (optional)
Salt and pepper to taste
Stevia to taste
What To Do
Slice cabbage in very thin strips. Toss with lemon juice and spices. Allow
to marinate for 30 minutes or overnight. Add apples and a 1/8 teaspoon of
cinnamon to make an apple slaw.
Makes 1-2 servings (1 vegetable coleslaw) (1 vegetable, 1 fruit apple slaw)
Phase 3 modifications: Add mayonnaise or Greek yogurt for a creamier
texture.
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½ grapefruit cut into medium chunks or 1 orange in segments
Fennel bulb steamed
2 tablespoons lemon juice
Chopped mint or cilantro
Stevia to taste
What To Do
Slice fennel bulb and cut citrus into chunks. Combine ingredients in a bowl.
Mix well and chill.
Makes 1 serving (1 vegetable, 1 fruit)
Phase 3 modifications: Drizzle with olive oil and top with pine nut
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1 whole cucumber cut julienne style
2 tablespoons Bragg’s liquid aminos
2 tablespoons lemon juice
2 tablespoons vegetable broth (optional)
1 tablespoon chopped green onion
1 clove of garlic crushed and minced
1 basil leaf rolled and sliced
1 teaspoon cilantro leaves chopped
1/8 teaspoon red chili flakes
Salt and pepper to taste
Stevia to taste
What To Do
Chop up cucumber in julienne strips. Mix liquid ingredients with the garlic,
onion, fresh herbs and chili flakes. Mix in cucumbers and coat thoroughly
with spice mixture. Allow to marinate for 10 minutes or overnight.
Makes 1-2 servings (1 vegetable)
Phase 3 modifications: Add a little sesame oil or chili oil. Add chopped bell
pepper or other vegetables. Top with a tablespoon of crushed peanuts.
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1 apple diced
3 stalks celery diced
3 tablespoons lemon juice
1/8 teaspoon cinnamon
Dash of nutmeg
Dash of cardamom
Dash of salt
Stevia to taste
Wedge of lemo
What To Do
Mix ingredients together, sprinkle with stevia and cinnamon. Chill for 20
minutes. Serve with a wedge of lemon.
Makes 1 serving (1 protein, 1 vegetable, 1 fruit)
Phase 3 modifications: Add chopped walnuts or raw almonds. Mix in low
sugar Greek yogurt or 1 tablespoon of mayonnaise for a creamier texture
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Celery stalks diced
2 tablespoons Bragg’s liquid aminos
3 tablespoons lemon juice
1 tablespoon apple cider vinegar
1 tablespoon chopped green onions
Curry to taste
Stevia to taste
What To Do
Add spices to liquid ingredients and mix thoroughly. Coat celery thoroughly
and allow flavors to marinate for 20-30 minutes and serve.
Makes 1 serving (1 vegetable)
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Fennel bulb steamed and diced
2 tablespoons lemon juice
1 teaspoon apple cider vinegar (optional)
1 teaspoon minced red onion
Dash of turmeric
Salt and pepper to taste
Stevia to taste
What To Do
Chopped fresh mint leaves (optional)
Steam fennel until bulb is tender, Marinate Fennel in vinegar and spices or
any marinade and chill until ready to serve. Serve with appropriate fruit or
lemon juice. Add salt and pepper to taste. Works well with chopped apple
or slices of orange. (Only use the orange if you marinated with orange juice, remember not to mix fruits)
Makes 1 serving (1 serving vegetabl
IngredientsPrint this Recipe | Email a Friend |
100 grams chicken breast
Cabbage
3 tablespoons Bragg’s liquid aminos
1 tablespoon apple cider vinegar
1 tablespoon minced green onion
1 clove of garlic crushed and minced
Fresh grated ginger or a dash of powdered
Pinch of red pepper flakes
Stevia to taste
Salt and pepper to taste
What To Do
Brown the chicken with lemon juice, 1 tablespoon Bragg’s, garlic, and
onion. Slice cabbage into fine strips. Steam lightly until cooked. Drain off
excess liquid. Add chicken, ginger, salt and pepper and chill. Sprinkle with
additional Bragg’s.
Makes 1 serving (1 protein, 1 vegetable)
Phase 3 modifications: Drizzle with sesame oil. Add additional vegetables
such as bell pepper and mushrooms. Sprinkle with toasted almonds or
sesame seeds.
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6-8 stalks of asparagus chopped
1 apple diced
4 tablespoons lemon juice and water as needed
¼ teaspoon cinnamon
1 tablespoon finely minced onion
Salt and pepper to taste
Stevia to taste
What To Do
Marinate asparagus in vinaigrette for 10 minutes or so. Lightly sauté
asparagus in lemon juice until just lightly cooked. Toss with finely chopped
onion, apple, and spices. Add salt, pepper, and stevia to taste. Chill in
refrigerator for 10 minutes and serve as a salad or hot as a side dish.
Makes 1 serving (vegetable, 1 fruit)
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100 grams of chicken
2 or more cups of arugala greens
Your choice of apple
orange
strawberry or grapefruit slices
Dressing made from your choice of compatible fruit
1 tablespoon chopped red onion
Salt and pepper to taste
What To Do
Cook chicken with a little lemon juice and water until slightly browned.
Prepare and wash arugala. Lay chicken slices on top of arugala salad and top with fruit and a dressing made from your fruit of choice.
Makes 1 serving (1 protein, 1 vegetable, 1 fruit)
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Finely chopped cabbage
¼ cup apple cider vinegar
3 tablespoons broth (beef
vegetable
or chicken)
1-2 tablespoon Bragg’s liquid aminos
1 tablespoon lemon juice
1 tablespoon minced red onion
¼ teaspoon horseradish or to taste
Pinch of celery seeds
Salt and black pepper to taste
What To Do
Chop up cabbage finely. Discard any tough parts of the cabbage. In a small
bowl combine the liquid ingredients, horseradish and spices. Toss dressing
mixture with cabbage. Allow to marinate for at least an hour or over night.
Makes 1-2 servings (1 vegetable)
Phase 3 modifications: Add ¼ cup mayonnaise. Omit the lemon juice and
vinegar.
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100 grams chicken
2 cups chicken broth (or substitute 1 cup water for 1 cup broth)
½ lemon with rind
1-2 cup cups loosely packed spinach cut into strips
1 tablespoon onion chopped
1 clove garlic crushed and minced
1 stalk lemongrass (optional)
¼ teaspoon thyme or to taste
Cayenne pepper to taste
Salt and pepper to taste
What To Do
Lightly brown the chicken in small saucepan with a little lemon juice. Add
the onion, garlic, spices and chicken broth. Add lemon with rind and
simmer for 20-30 minutes. Add the fresh spinach during the last five
minutes of cooking. Serve and enjoy.
Makes 1 serving (1 protein, 1 vegetable)
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1/2 cup steak
1 teaspoon red pepper flakes
1 teaspoon cider vinegar
2-3 cloves minced garlic or 1 t garlic paste
1/4 teaspoon ground pepper
2-3 tablespoon water
1/2 or whole cucumber depending if you want to add tomato or onions
half lemon
chopped cilantro
What To Do
1. Peel, seed and slice cucumber and chop tomato and onion (optional)
2. In small dish, combine cucumber, tomato/onion, juice of 1/2 lemon, cider vinegar and chopped cilantro. Toss.
3. Cover & refrigerate to marinate while preparing the rest of the dish.
4. Preheat pan over MED-HI heat.
5. Slice steak into very thin slices.
6. In small bowl, place steak, garlic, and pepper. Be sure to coat steak well.
7. Place steak in pan with water.
8. Stir fry for 2-5 mins depending on how you like your steak cooked.
9. Serve immediately while hot over cold cucumbers.
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1 cup Lean Ground Beef or Turkey
½ tsp chili powder
½ tsp cumin salt to taste 1-1/2 cup lettuce
¼ cup tomatoes
1 oz cottage cheese
What To Do
Heat non-stick skillet medium high heat. Add hamburger, stirring until browned. Add seasonings & cook until blended. Put cottage cheese in blender until smooth. Serve over greens and layer toppings
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100 grams crab
Celery diced (optional)
1 tablespoon lemon juice
2 teaspoons apple cider vinegar
1 tablespoon Bragg’s liquid aminos
1 tablespoon finely minced red onion
Dash of garlic powder
Dash of onion powder
Cayenne pepper to taste
Salt and black pepper to taste
What To Do
Directions: Steam crab and chop into medium chunks. Toss with onions, spices, & liquid ingredients. Marinate15 min & serve over mixed green salad or add diced celery.
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4 Hardboiled Eggs (discard 3 yolks)
finely chopped
1 Tbsp Milk
Mayo or Ranch
depending on your comfort with bending the rules
Squirt of Mustard
Salt and Pepper to taste
What To Do
Mix everything up as desired and serve over lettuce leaves. Quick and yummy!
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1 cucumber sliced/ diced
2 tablespoons apple cider vinegar
1 tablespoon fresh lemon juice
1 tablespoon Bragg’s amino acids
1 teaspoon finely minced onion
Cayenne pepper to taste
Stevia to taste
What To Do
Mix ingredients together, marinate for 15 minutes or more and serve chilled.
Variations: Marinate cucumbers in Sweet wasabi marinade
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100 grams diced chicken
1 apple diced
Celery diced (optional)
¼ cup water
2 tablespoons lemon juice
1 tablespoon finely minced onion
1 clove of garlic crushed and minced
¼ teaspoon curry powder or to taste
Dash of garlic powder
Dash of onion powder
Dash of cayenne pepper
Dash of cinnamon
Dash of turmeric
Stevia to taste
What To Do
In small saucepan lightly sauté chicken in lemon juice until lightly brown,
add ¼ cup water and spices. Stir well and simmer over low heat until liquid
reduces to form a sauce and chicken is cooked well. Add water as needed to
create the consistency you want. Chill, add chopped apple and celery or
omit the celery and serve over a green salad.
Makes 1 serving (1 protein, 1 vegetable, 1 fruit)
IngredientsPrint this Recipe | Email a Friend |
100 grams lobster tail diced
Celery
sliced steamed fennel bulb
or tomatoes (optional)
1 tablespoon lemon juice
1 teaspoon apple cider vinegar
Pinch of chopped green onion
Pinch of tarragon
Salt and black pepper to taste
Stevia to taste
What To Do
Mix lobster, liquid ingredients and spices together and serve over a salad,
arugala greens, or with another vegetable.
Makes 1 serving (1 protein, 1 vegetable)
Phase 3 modifications: Stir in 1-2 tablespoons mayonnaise or sour cream.
You can also add any kind of fresh fruit like grapes, diced apple, or top with
stevia caramelized pear slices. Add a small amount of chopped walnuts,
almonds, or pine nuts for added crunch
IngredientsPrint this Recipe | Email a Friend |
100 grams crab
Celery diced (optional)
1 tablespoon lemon juice
2 teaspoons apple cider vinegar
1 tablespoon Bragg’s liquid aminos
1 tablespoon finely minced red onion
Dash of garlic powder
Dash of onion powder
Cayenne pepper to taste
Salt and black pepper to taste
You may substitute 1 teaspoon of Old Bay seasoning
What To Do
Steam the crab and chop into medium chunks. Toss with onions, spices, and
liquid ingredients. Marinate for 15 minutes or more and serve over mixed
green salad or add diced celery.
Makes one serving (1 protein, 1 vegetable)
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½ head of red cabbage
¼ cup apple cider vinegar
3 tablespoons Bragg’s liquid aminos
3 tablespoons lemon juice
¼ teaspoon onion powder
¼ teaspoon garlic powder
1 clove finely minced garlic
1 tablespoon finely minced onion
Cayenne pepper to taste
Stevia to taste
Salt and black pepper to tast
What To Do
Combine spices with liquid ingredients. Coat cabbage thoroughly with
dressing and marinate for 1-2 hours or over night to blend flavors.
Makes 1-2 servings (1 vegetable)
Phase 3 modifications: Add olive oil or flax seed oil. Toss with crumbled
bacon or gorgonzola cheese.
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½ head cabbage
1 apple diced (optional)
2 tablespoons lemon juice
1 tablespoon apple cider vinegar
¼ teaspoon garlic powder
Dash of mustard powder
Dash of cinnamon (optional)
Salt and pepper to taste
Stevia to taste
What To Do
Slice cabbage in very thin strips. Toss with lemon juice and spices. Allow
to marinate for 30 minutes or overnight. Add apples and a 1/8 teaspoon of
cinnamon to make an apple slaw.
Makes 1-2 servings (1 vegetable coleslaw) (1 vegetable, 1 fruit apple slaw)
Phase 3 modifications: Add mayonnaise or Greek yogurt for a creamier
texture
IngredientsPrint this Recipe | Email a Friend |
1 whole cucumber cut julienne style
2 tablespoons Bragg’s liquid aminos
2 tablespoons lemon juice
2 tablespoons vegetable broth (optional)
1 tablespoon chopped green onion
1 clove of garlic crushed and minced
1 basil leaf rolled and sliced
1 teaspoon cilantro leaves chopped
1/8 teaspoon red chili flakes
Salt and pepper to taste
Stevia to taste
What To Do
Chop up cucumber in julienne strips. Mix liquid ingredients with the garlic,
onion, fresh herbs and chili flakes. Mix in cucumbers and coat thoroughly
with spice mixture. Allow to marinate for 10 minutes or overnight.
Makes 1-2 servings (1 vegetable)
Phase 3 modifications: Add a little sesame oil or chili oil. Add chopped bell
pepper or other vegetables. Top with a tablespoon of crushed peanuts.
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100 grams chicken cooked and diced
1 apple diced
3 stalks celery diced
3 tablespoons lemon juice
1/8 teaspoon cinnamon
Dash of nutmeg
Dash of cardamom
Dash of salt
Stevia to taste
Wedge of lemon
What To Do
Mix ingredients together, sprinkle with stevia and cinnamon. Chill for 20
minutes. Serve with a wedge of lemon and enjoy.
Makes 1 serving (1 protein, 1 vegetable, 1 fruit)
Phase 3 modifications: Add chopped walnuts or raw almonds. Mix in low
sugar Greek yogurt or 1 tablespoon of mayonnaise for a creamier texture.
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Celery stalks diced
2 tablespoons Bragg’s liquid aminos
3 tablespoons lemon juice
1 tablespoon apple cider vinegar
1 tablespoon chopped green onions
Curry to taste
Stevia to taste
What To Do
Add spices to liquid ingredients and mix thoroughly. Coat celery thoroughly
and allow flavors to marinate for 20-30 minutes and serve. Variations: Add
chopped tomatoes (used as a fruit serving)
Makes 1 serving (1 vegetable)
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Fennel bulb steamed and diced
2 tablespoons lemon juice
1 teaspoon apple cider vinegar (optional)
1 teaspoon minced red onion
Dash of turmeric
Salt and pepper to taste
Stevia to taste
Chopped fresh mint leaves (optional)
What To Do
Steam fennel until bulb is tender, Marinate Fennel in vinegar and spices or
any marinade and chill until ready to serve. Serve with appropriate fruit or
lemon juice. Add salt and pepper to taste. Works well with chopped apple
or slices of orange. (Only use the orange if you marinated with orange juice,
remember not to mix fruits)
Makes 1 serving (1 serving vegetable)
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100 grams of chicken
2 or more cups of arugala greens
Your choice of apple
orange
strawberry or grapefruit slices
Dressing made from your choice of compatible fruit
1 tablespoon chopped red onion
Salt and pepper to taste
What To Do
Cook chicken with a little lemon juice and water until slightly browned.
Prepare and wash arugala. Lay chicken slices on top of arugala salad and top
with fruit and a dressing made from your fruit of choice. Examples:
Strawberry vinaigrette, grapefruit vinaigrette, spicy orange dressing etc. See
recipes for dressings, sauces, and marinades.
Makes 1 serving (1 protein, 1 vegetable, 1 fruit)
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½ cup chicken or vegetable broth
2 tablespoon apple cider vinegar
2 tablespoons lemon juice
1 teaspoon organic Italian herb spice blend
2 tablespoons finely minced onion
½ teaspoon garlic powder
½ teaspoon onion powder
What To Do
Combine ingredients in small saucepan. Simmer on low heat for 5 minutes
to combine flavors. Remove from heat, chill, and serve as a dressing or use
as a marinade.
Makes 2 or more servings
Phase 3 modifications: Add olive oil or omit the lemon juice and stir in sour
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Chopped fresh chicory
2 teaspoons apple cider vinegar
1 tablespoon Bragg’s liquid aminos
1 tablespoon lemon juice
Salt and pepper to taste
What To Do
Chop chicory very fine. Stir in apple cider vinegar and lemon juice. Add
salt and fresh ground black pepper to taste. Enjoy as a side dish or cool
salad. Phase 2 variations: Add tomatoes and chopped fresh mint or mix in a
little orange juice. Add finely minced red onion and garlic or chopped apple
and stevia.
Makes 1 serving (1 vegetable)
Phase 3 modifications: Add a little olive, walnut, or hazelnut oil. Sprinkle
with 1 tablespoon chopped walnuts and feta cheese
