Expand All
IngredientsPrint this Recipe | Email a Friend |
100 grams shrimp
½ cup vegetable broth or water
2 tomatoes chopped
1 tablespoon minced onion
1 clove garlic crushed and minced
1/8 teaspoon curry or to taste
1/8 teaspoon onion powder
1/8 teaspoon garlic powder
Pinch of allspice
Stevia to taste
What To Do
Sauté the shrimp with the onion and garlic for about 3 minutes or until
cooked. Add vegetable broth, curry and stevia. Add garlic and onion
powder to thicken the mixture. Cook for 5-10 minutes on medium heat.
Add water or reduce liquid until desired consistency is reached.
Makes 1 serving (1 protein, 1 vegetable)
IngredientsPrint this Recipe | Email a Friend |
100 grams shrimp
½ cup vegetable broth or water
Celery
1 clove garlic crushed and minced
1 tablespoon chopped red onion
1 tablespoon chopped green onion
Pinch of thyme
Pinch of cayenne pepper to taste
Salt and pepper to taste
What To Do
Add spices and vegetables to broth and simmer for about 15 minutes until
celery is softened. Add the shrimp to the mixture and cook an additional
10-20 minutes. Serve hot.
Makes 1 serving (1 protein, 1 vegetable)
Phase 3 modifications: Start sauce with browned butter. Add a splash of
dry sherry to the sauce and whisk in additional cold chunks of butter to
create a richer more flavorful sauce.
IngredientsPrint this Recipe | Email a Friend |
100 grams of Tilapia fish
2 tablespoons lemon juice
1 clove garlic crushed and minced
1 tablespoon chopped onion
Pinch of dill
Fresh parsley
Salt and black pepper to taste
What To Do
Sauté fish in lemon juice with a little water then add onion, garlic and fresh
herbs. Garnish with chopped parsley. Or bake in baking dish with a little
water at 350 for 20 minutes until fish is tender and delicious. Variations:
oregano, thyme, or tarragon.
Makes 1 serving (1 protein)
IngredientsPrint this Recipe | Email a Friend |
Your choice of white fish
2 tablespoons lemon juice
1 serving Melba toast crumbs
1 tablespoon finely chopped onion
1 clove garlic crushed and minced
1/8 teaspoon onion powder
1/8 teaspoon garlic powder
1/8 teaspoon curry powder
Salt and pepper to taste
Fresh parsley
What To Do
Combine dry spices and Melba toast crumbs. Dip fish into Melba and spice
mixture to coat thoroughly. Broil fish until fish is cooked and herbed crumb
mixture is slightly brown. Garnish with lemon slices and fresh parsley.
Makes 1 serving (1 protein, 1 Melba toast)
IngredientsPrint this Recipe | Email a Friend |
100 grams per serving halibut
½ cup vegetable broth or water
1 tablespoon lemon juice
1 tablespoon chopped onion
1 clove garlic crushed and minced
½ teaspoon fresh ginger
Pinch of grated orange zest
Salt and pepper to taste
Stevia to taste
What To Do
Heat up the vegetable broth in small frying pan. Add lemon juice, onion,
garlic, and spices. Poach halibut filet for 5-10 minutes until fish is tender
and cooked thoroughly. May also be wrapped in foil and placed on the
barbeque. Serve topped with remaining juices as a sauce.
Makes one serving (1 protein)
IngredientsPrint this Recipe | Email a Friend |
100 grams shrimp
½ cup vegetable broth or water
1 clove garlic crushed and minced
1 tablespoon minced onion
¼ teaspoon horseradish
1/8 teaspoon garlic powder
1/8 teaspoon onion powder
1-2 teaspoons hot sauce
2 tablespoons lemon juice
Pinch of thyme
1 bay leaf
Dash of sassafras powder or root beer flavored stevia
Dash of liquid smoke flavoring (optional)
Cayenne pepper to taste
Salt and black pepper to taste
What To Do
Mix liquid ingredients, onion, garlic, and spices. Simmer over low heat for
10 minutes in a small frying pan. Add shrimp and cook thoroughly for an
additional 5 minutes. Add salt and pepper to taste. Deglaze the pan
periodically with additional water or broth. Serve hot or cold over a salad or
with fresh asparagus.
Makes 1 serving (1 protein)
IngredientsPrint this Recipe | Email a Friend |
100 grams shrimp
¼ cup vegetable broth or water
3 tablespoons lemon juice
4 cloves garlic crushed and minced
Dash of garlic powder
Dash of onion powder
Dash of chili or cayenne pepper powder to taste
Salt and pepper to taste
What To Do
Add garlic to liquid ingredients. Add shrimp and additional spices. Cook
for 5-7 minutes until shrimp are pink and liquid is reduced. Serve hot or
cold with a salad or on a bed of spinach.
Makes 1 serving (1 protein)
IngredientsPrint this Recipe | Email a Friend |
100 grams shrimp (chicken
beef
or chicken sausage can be used)
Tomatoes or celery chopped
1 cup vegetable broth or water
1 tablespoon lemon juice
1 tablespoon chopped onion
1 clove garlic crushed and minced
Dash of Worcestershire sauce
Dash of hot sauce
Dash of liquid smoke (optional)
Pinch of cayenne to taste
1/8 teaspoon garlic powder
1/8 teaspoon onion powder
Pinch of thyme
Salt and pepper
Water as needed
What To Do
Lightly sauté shrimp or chicken with celery or tomatoes, garlic and onion in
lemon juice until cooked or lightly browned. Deglaze the pan with broth
and add seasonings. Simmer on low for approximately 20-30 minutes until
liquid is slightly reduced adding additional broth or water to achieve desired
consistency.
Makes 1 serving (1 protein, 1 vegetable, 1 fruit)
Phase 3 modifications: Add chopped red and green bell pepper and
additional seafood, chicken, sausage, etc.
IngredientsPrint this Recipe | Email a Friend |
100 grams shrimp
1 serving Melba toast crumbs (optional)
2 tablespoons lemon juice
1 tablespoon caper juice
Salt and fresh ground black pepper to taste
What To Do
Mix Melba toast crumbs with salt and generous amount of black pepper.
Coat shrimp with Melba toast pepper mixture and fry on high heat in a
skillet in a little lemon juice until cooked well. Serve hot and garnish with
lemon and additional freshly ground black pepper.
Makes 1 serving (1 protein, 1 Melba toast)
IngredientsPrint this Recipe | Email a Friend |
100 grams shrimp
1 or more cabbage or lettuce leaves
1 cup vegetable broth or water
2 teaspoons apple cider vinegar
1 tablespoon Bragg’s liquid aminos
1 clove garlic crushed and minced
Pinch of fresh ginger
1 tablespoon finely minced green onion
1 serving spicy orange sauce (optional
for dipping page 56)
Salt and pepper to taste
What To Do
Lightly steam cabbage leaves and then set aside. Cook shrimp with spices
and mince together with onion. Wrap up shrimp mixture in cabbage or
lettuce leaves and enjoy with dipping sauce. Another alternative is to place
multiple rolls in small baking dish. Cover with vegetable broth and bake for
25 minutes at 350 degrees. Variations: Dip wraps in Sweet wasabi dipping
sauce (page 54) or top with additional Bragg’s.
Makes 1 serving (1 protein, 1 vegetable)
Phase 3 modifications: Add a drizzle of sesame, peanut or hot chili oil to the shrimp mixture for added flavor.
IngredientsPrint this Recipe | Email a Friend |
100 grams your choice of white fish
1 serving Melba toast crumbs
1/8 teaspoon onion powder
1/8 teaspoon garlic powder
Pinch of cayenne pepper to taste
Pinch of thyme
Salt and black pepper to taste
What To Do
Combine spices and Melba toast powder. Dip fish in lemon juice and coat
with spice mixture. Bake in 350 degree oven for 20 minutes or broil until
lightly brown. Garnish with parsley.
Makes 1 serving (1 protein, 1 Melba toast)
Phase 3 modifications: Dip fish in egg and brush with olive oil. Serve with
a Cajun cream sauce.
IngredientsPrint this Recipe | Email a Friend |
100 grams any kind of white fish
4 tablespoons lemon juice
¼ cup vegetable broth or water
1 teaspoon apple cider vinegar
1 teaspoon fresh dill
1 clove garlic crushed and minced
1 tablespoon minced onion
Salt and black pepper to taste
What To Do
Sauté fish with lemon juice, vegetable broth, and vinegar. Add garlic, onion,
and fresh dill. Cook for an additional 5-10 minutes or until fish is
completely cooked. Garnish with lemon wedges.
Makes 1 serving (1 protein)
IngredientsPrint this Recipe | Email a Friend |
100 grams shrimp
2 large tomatoes chopped
¼ cup vegetable broth or water
2 tablespoons lemon juice
¼ teaspoon dried or fresh basil
2 cloves of garlic crushed and minced
Pinch of dried or fresh oregano
Pinch of red pepper flakes
Salt and black pepper to taste
What To Do
Sauté onion, garlic and spices in broth and lemon juice. Add spices and
cook for 5 minutes. Add the shrimp and tomatoes and cook until shrimp is
pink and well cooked
Makes 1 serving (1 protein, 1 vegetable)
Phase 3 modifications: Sauté with a little olive oil. Add chopped zucchini
or other vegetables. Top with fresh grated parmesan cheese.
IngredientsPrint this Recipe | Email a Friend |
100 grams shrimp
1 recipe sweet wasabi marinade
1 tablespoon minced onion
Pinch of dried or fresh ginger
Stevia to taste
What To Do
Sauté shrimp with onion in wasabi marinade. Serve hot or enjoy chilled
over mixed green salad.
Makes 1 serving (1 protein)
IngredientsPrint this Recipe | Email a Friend |
100 grams shrimp
Chard chopped
½ cup vegetable broth or water
3 tablespoons homemade mustard
2 tablespoons Bragg’s liquid aminos
1 tablespoon apple cider vinegar
2 tablespoons lemon juice
Pinch of red pepper flakes
2 tablespoons chopped onion
2 cloves garlic sliced
Salt and pepper to taste
What To Do
Sauté the shrimp with onion, garlic, Bragg’s, vinegar, lemon juice and
mustard until cooked. Remove the shrimp and deglaze the pan with the
vegetable broth. Add chard to the broth and cook stirring occasionally until
chard is tender. Add a little water if needed. Top with mustard shrimp and
enjoy.
Makes 1 serving (1 protein, 1 vegetable)
Phase 3 modifications: Cook with a little olive oil, sesame oil or walnut oil.
Top with 2 tablespoons chopped roasted almonds.
IngredientsPrint this Recipe | Email a Friend |
100 grams white fish (make multiple servings for best results)
Asparagus
1 serving Melba toast crumbs per serving
½ cup vegetable broth or water
2 tablespoons caper juice
4 tablespoons lemon juice
1 clove garlic crushed and minced
1 tablespoon onion minced
¼ teaspoon dried or fresh dill
Pinch of tarragon
Parsley
Salt and pepper to taste
What To Do
In a small baking dish, layer the fish and asparagus. Mix vegetable broth
with spices and pour over fish and asparagus. Top with herbed Melba toast
crumbs and bake at 350 for about 20 minutes or until fish and asparagus is
cooked thoroughly and crumbs are slightly brown. Top with remaining
sauce, fresh parsley, and serve with lemon wedges. Dish can also be cooked on the barbeque. Just wrap up fish and asparagus in foil, toss with spices and baste with vegetable broth.
Makes 1 serving (1 protein, 1 vegetable, 1 Melba toast)
IngredientsPrint this Recipe | Email a Friend |
100 grams orange roughy fish
3 orange slices
3 tablespoons orange juice (optional)
1 tablespoon lemon juice
1 tablespoon chopped green onion
Dash of garlic powder
Dash of onion powder
Salt and pepper to taste
Stevia to taste
What To Do
Place fish on aluminum foil. Baste with juice and spices. Top with orange
or lemon slices. Wrap up and place on barbeque or in the stove at 350
degrees for 10-15 minutes until well cooked and fork tender. Serve with
juices and orange slices. Sprinkle with parsley.
Makes 1 serving (1 protein, 1 fruit)
IngredientsPrint this Recipe | Email a Friend |
Any white fish
½ cup vegetable broth or water
2 tablespoons caper juice
2 tablespoons lemon juice
1 teaspoon apple cider vinegar
1 clove garlic crushed and minced
1 tablespoon minced red onion
Pinch of thyme
Salt and pepper to taste
What To Do
Add garlic, onion and spices to liquid ingredients. Add fish and poach for 5
minutes or until fish is cooked thoroughly. Garnish with parsley and lemon.
Makes 1 serving (1 protein)
Phase 3 modifications: Brush fish with melted butter or olive oil. Top with
a tablespoon of capers.
IngredientsPrint this Recipe | Email a Friend |
100 grams shrimp
1 tablespoon minced onion
1 serving of sweet orange marinade (page 54)
Stevia to taste
What To Do
Marinate shrimp for 30 minutes in marinade. In small frying pan add shrimp
and rest of marinade along with a few chopped slices of orange. Add black
pepper to taste. Deglaze the pan periodically with water, Sauté until shrimp
are cooked and tender and the sauce is the right consistency.
Makes 1 serving (1 protein, 1 fruit)
IngredientsPrint this Recipe | Email a Friend |
100 grams raw lobster tail
2 tomatoes chopped
8 ounces tomato sauce
2 tablespoons lemon juice
1 clove of garlic crushed and minced
1 tablespoon minced onion
1 bay leaf
1/8 teaspoon thyme
1/8 teaspoon fresh chopped tarragon
Cayenne pepper to taste
Salt and pepper to taste
Chopped parsley
Salt and fresh ground black pepper to taste
What To Do
Slice medallions of lobster tail. Weigh out 100 grams raw. Sauté lobster in
lemon juice and a little water then add garlic, onion, tomatoes, tomato sauce, and spices. Simmer for 10-15 minutes and serve.
Makes 1 serving (1 protein, 1 vegetable)
Phase 3 modifications: Add a drizzle of olive oil or add small cubes of cold
unsalted butter and stir in quickly for a richer sauce. Add a splash of white
wine or dry sherry and a tablespoon of heavy cream.
IngredientsPrint this Recipe | Email a Friend |
100 grams raw lobster tail
1 serving Melba toast crumbs
½ cup vegetable broth or water
1 tablespoon minced onion
1 clove garlic crushed and minced
1/8 teaspoon garlic powder
1/8 teaspoon onion powder
Paprika to taste
Salt and pepper to taste
What To Do
Mix Melba toast crumbs with spices, garlic and onion. Stuff lobster tail with
Melba mixture and place into baking dish stuffing side up. Pour vegetable
broth over the lobster, dust the lobster with more paprika and bake at 350
degrees for approximately 20 minutes. Broil for additional 1-2 minutes to
brown. Add salt and pepper to taste and serve with lemon wedges.
Makes 1 serving (1 protein, 1 Melba toast)
Phase 3 modifications: Add parmesan cheese to the stuffing and serve with
melted butter.
IngredientsPrint this Recipe | Email a Friend |
100 grams shrimp
Sliced onion cut into rings
¼ cup water
3 tablespoons lemon juice
1 tablespoons Bragg’s liquid aminos
Vanilla flavored liquid stevia to taste
Salt and pepper to taste
What To Do
Heat up the liquid ingredients on high heat in small frying pan. Add stevia,
salt, pepper, onion, and shrimp. Deglaze with a little water several times to
create a caramelized sauce.
Makes 1 serving (1 protein, 1 vegetable)
IngredientsPrint this Recipe | Email a Friend |
100 grams shrimp
1 cup water
½ lemon with rind
½ orange with rind
3 tablespoons Bragg’s liquid aminos
1 tablespoon minced onion
1 clove garlic crushed and minced
Cayenne to taste
Salt and pepper to taste
Stevia to taste
What To Do
oil 1 cup of water with ½ lemon and ½ orange with rind until pulp comes
out of the center. Scrape out remaining pulp and discard the rind. Add
onion, garlic, Bragg’s, and spices and reduce liquid by half. Add the shrimp
to the sauce and sauté for 5-7 minutes until shrimp is cooked.
Makes 1 serving (1 protein, 1 fruit)
Phase 3 modifications: Add red and green bell peppers to the mix. Add
sesame or chili oil to the recipe and a small amount of fresh pineapple.
(Pineapple should be used sparingly due to the high sugar content)
IngredientsPrint this Recipe | Email a Friend |
100 grams shrimp
2 tablespoons fresh cilantro finely minced
1 tablespoon fresh mint finely minced
1 teaspoon fresh Italian parsley
1 clove garlic crushed and minced
2 tablespoons lemon juice
Salt and pepper to taste
Stevia (optional)
What To Do
In a small frying pan, fry up the garlic in the lemon juice. Add shrimp,
cilantro, mint and parsley. Stir fry together until shrimp is cooked and
coated with herb mixture. Add a little extra water or lemon juice if
necessary. Garnish lemon wedges.
Makes 1 serving (1 protein)
Phase 3 modifications: Add a little olive oil, parmesan cheese and top with
walnuts or pine nuts.
IngredientsPrint this Recipe | Email a Friend |
100 grams orange roughy fish
2 tomatoes chopped
2 tablespoons onion chopped
1 clove garlic crushed and minced
½ cup vegetable broth or water
Salt and pepper to taste
What To Do
Sauté onions and garlic in vegetable broth, add orange roughy and spices
until almost cooked about 5 minutes. Add freshly chopped tomatoes and
cook for an additional 5 minutes. Serve hot, add salt and pepper to taste.
Garnish with parsley.
Makes 1 serving (1 protein, 1 vegetable)
Phase 3 modifications: Sauté onions and garlic in butter. Add ¼ cup half
and half.
IngredientsPrint this Recipe | Email a Friend |
100 grams red snapper
¼ cup vegetable broth or water
2 tablespoons lemon juice
2 tablespoons caper juice
Dash of garlic powder
Dash of onion powder
Dash of cayenne (optional)
Salt and fresh ground pepper to taste
What To Do
Add dry spices to broth and liquid ingredients. Sauté fish in sauce for 5-10
minutes until thoroughly cooked.
Makes 1 serving (1 protein)
Phase 3 modifications: Whisk in small cubes of unsalted butter to create a
lemon butter sauce.
IngredientsPrint this Recipe | Email a Friend |
100 grams red snapper fish
Blackening spice mix
2 teaspoons paprika
4 teaspoons thyme
2 teaspoons onion powder
2 teaspoons garlic powder
1 teaspoon cayenne pepper
2 teaspoons oregano
½ teaspoon cumin
½ teaspoon nutmeg powder
2 teaspoons salt
2 teaspoons black pepper
Stevia
What To Do
Mix spices well in shaker jar. On a paper plate remove enough of the spice
mixture to coat pieces of fish thoroughly. Preheat a skillet to high heat. Add
fish dry and cook quickly until spices are blackened and fish is cooked
completely. Serve hot. Garnish with lemon and fresh parsley. Save the rest
of the blackened spice mixture to use later. Works well with chicken also.
Makes 1 serving (1 protein)
IngredientsPrint this Recipe | Email a Friend |
100 grams sliced lobster tail
1 serving Melba toast crumbs
¼ cup water
4 tablespoons lemon juice
Pinch of red pepper flakes
¼ teaspoon garlic powder
Pinch of sweet paprika
Pinch of lemon zest
1 teaspoon fresh chopped parsley
Salt and pepper to taste
What To Do
In a small saucepan combine water and lemon juice with spices and bring to a boil. Reduce liquid and deglaze occasionally. Lay out slices of lobster in small baking dish. Pour lemon sauce over lobster and sprinkle with Melba crumbs, paprika, salt and fresh ground pepper. Bake lobster slices at 350 degrees for approximately 15 minutes or until lobster is fully cooked. Add a little extra water if needed so lobster doesn’t burn. Serve hot and topped with sauce. Garnish with lemon slices and sprinkle with lemon zest and
parsley.
Makes 1 serving (1 protein, 1 Melba toast)
IngredientsPrint this Recipe | Email a Friend |
100 grams white fish
1 tablespoon minced onion
2 tablespoons lemon juice
Lemon and orange zest to taste
Lemon and orange slices
Chopped parsley
Salt and pepper to taste
Stevia to taste
What To Do
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 oven at 350 degrees. Cook fish for 5-10 minutes or until fish is thoroughly cooked. Serve with lemon and top with parsley.
Makes one serving (1 protein, 1 fruit)
IngredientsPrint this Recipe | Email a Friend |
100 grams mahi mahi fish
½ orange in segments
2 tablespoons Bragg’s amino acids
1 teaspoon apple cider vinegar
1/8 teaspoon fresh or dried ginger
1 tablespoon chopped green onion
1 clove garlic crushed and minced
Pinch of red pepper flakes
Stevia to taste
Cayenne to taste
A little water as needed
What To Do
Sauté mahi mahi fish with a little water, vinegar and Bragg’s then add garlic, spices, and stevia. Add ½ orange in chunks or segments. Cook for 5-10 minutes. Top with green onion and serve on a bed of steamed spinach or greens.
Makes 1 serving (1 protein, 1 fruit)
IngredientsPrint this Recipe | Email a Friend |
100 grams shrimp
1 cup water
½ lemon with rind
½ orange with rind
3 tablespoons Bragg’s liquid aminos
1 tablespoon minced onion
1 clove garlic crushed and minced
Cayenne to taste
Salt and pepper to taste
Stevia to taste
What To Do
Boil 1 cup of water with ½ lemon and ½ orange with rind until pulp comes
out of the center. Scrape out remaining pulp and discard the rind. Add
onion, garlic, Bragg’s, and spices and reduce liquid by half. Add the shrimp
to the sauce and sauté for 5-7 minutes until shrimp is cooked.
Makes 1 serving (1 protein, 1 fruit)
Phase 3 modifications: Add red and green bell peppers to the mix. Add
sesame or chili oil to the recipe and a small amount of fresh pineapple.
(Pineapple should be used sparingly due to the high sugar content)
IngredientsPrint this Recipe | Email a Friend |
100 grams chilled cooked white fish or shrimp
3 tablespoons lemon or lime juice
Diced tomatoes
1 tablespoon chopped onion
1 clove garlic crushed and minced
Fresh chopped cilantro
Dash hot sauce
Salt and pepper to taste
What To Do
Steam the shrimp or fish. Add lemon, onion, garlic and chopped cilantro.
Stir in diced tomatoes and hot sauce. Chill and marinate the ingredients in
the refrigerator. Traditionally cerviche is not cooked. The citric acids
“cook†the fish. This is an alternative to cooking the shrimp or fish.
Makes 1 serving (1 protein, 1 vegetable)
Phase 3 modifications: Add diced jalapeno, add additional types of seafood.
