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100g cooked chicken
shredded into bite-sized pieces
3-4 cloves minced garlic
1 t cumin
1/2 t onion powder
1/2 t chili powder
1/2 t cayenne (use less if you don't want it as spicy)
diced tomato
2-3 c homemade chicken broth
1/4 c fresh chopped cilantro (optional)
What To Do
1. Preheat pot over medium-high heat.
2. Add garlic, and cook for 3-5 minutes. (Heat until you see little bubbles around the garlic.)
3. Use a bit of your broth to keep garlic from sticking to the pot, if necessary.
4. Add tomatoes, chicken broth, and onion powder, cumin, chili powder, cayenne.
5. Bring to a boil.
6. Reduce heat to a simmer, and add chicken.
7. Simmer for 20 minutes.
8. Stir in cilantro, and simmer for 5 minutes more.
NOTE: For easy chopping of cilantro and other herbs, use kitchen shears. When using a knife sometimes the leaves of the herbs are difficult to chop. The kitchen shears make this a simple task.
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100g cooked chicken breast (diced or shredded)
chopped spinach (allowed amount)
2-3 c broth
Juice of 1 lemon
1 t thyme
sea salt to taste
ground white pepper to taste
What To Do
1. Preheat saucepan over MED heat.
2. Combine all ingredients.
3. Bring to a boil, then simmer 20 mins.
4. Serve.
TIP: This is an easy way to use up that boiled chicken you used to make your broth. You can even make this in the crockpot using uncooked or frozen chicken cut into cubes.
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100g chicken - cubed
diced onion (allowed amount)
2 c broth
3 cloves minced garlic
1/2 t curry powder
1/4 t cinnamon
1/4 t pumpkin pie spice
salt/black pepper to taste
What To Do
1. In saucepan, combine all ingredients.
2. Bring to a boil.
3. Reduce heat, cover, and simmer 45 mins.
TIP: The chicken can go straight from the freezer to the saucepan or crockpot on this one. If frozen, I place the breast in whole, and then when the soup is finished, I cube or shred the chicken. Very flavorful!
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100g cooked chicken
celery (allowed amount)
1-2 c chicken broth
3 cloves garlic
1 T dehydrated minced onion
1/2 t parsley
1/2 t basil
ground white pepper (to taste)
salt (optional)
1/2 t thyme
What To Do
1. Preheat saucepan over MED-HI heat.
2. Store in air-tight container.
3. In food processor, combine all ingredients and pulse until reaches desired consistency.
4. Pour into saucepan and bring to boil.
5. Reduce heat to simmer, cover, and heat 20-30 mins.
6. Serve.
TIP: For the cooked chicken in this dish, I use the chicken I boiled to make the broth. I usually start out by adding 1 c broth to the food processor, and then gradually add more broth until it's the soup consistency I prefer.
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2 cups chicken or vegetable broth (or substitute 1 cup water for 1 cup broth)
2 cups chopped fresh tomatoes
3 ounces of tomato paste
4-6 leaves of fresh basil rolled and sliced
1-2 cloves garlic crushed and minced
2 tablespoons chopped onion
1 teaspoon garlic powder
¼ teaspoon dried oregano
Pinch of marjoram
Salt and black pepper to taste
What To Do
Puree all ingredients in a food processor or blender. Pour into a saucepan
and heat to a boil. Reduce heat and simmer for 20 to 30 minutes. Serve hot, garnish with fresh basil leaves or parsley.
Makes 2 servings (1 vegetable)
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Meatballs
100 grams ground chicken breast
1 teaspoon minced onion
1 clove garlic crushed and minced
Pinch of sage
Pinch of marjoram
Pinch of thyme
Dash of onion powder
Dash of garlic powder
1 serving Melba toast crumbs (optional)
Broth
2 cups chicken broth (or substitute 1 cup water for 1 cup broth)
2 tablespoons Bragg’s liquid aminos
1 tablespoon apple cider vinegar
Chopped celery or tomato
1 tablespoon chopped onion
2 cloves garlic crushed and minced
1 bay leaf
Cayenne pepper to taste
Salt and pepper to tast
What To Do
Combine ground chicken breast with spices, chopped garlic, onion, and
crushed Melba toast. Form into balls. Bring broth to a boil; add spices,
vinegar, Bragg’s liquid aminos, and chicken balls. Reduce to a simmer and
cook a minimum of 30 minutes adding the celery or tomato the last 5-10
minutes of cooking.
Makes 1 serving (1 protein, 1 vegetable, 1 Melba toast)
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100 grams chicken
Cabbage
2 cups chicken broth (or substitute 1 cup water for 1 cup broth)
2 tablespoons Bragg’s amino acids (optional)
2 cloves garlic crushed and minced
1 tablespoon chopped onion
¼ teaspoon thyme
¼ teaspoon rosemary
Cayenne to taste
Salt and pepper to taste
What To Do
Combine chicken and spices in medium saucepan. Bring broth to a boil.
Add cabbage. Reduce heat and simmer for a minimum of 30 minutes. Add
additional water to broth as needed. Variations: change the spices and add
fresh tarragon or turmeric. Add a ¼ lemon with rind to the broth and
simmer for a rich lemon flavor.
Makes 1 serving (1 protein, 1 vegetable)
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100 grams lean beef cubed
Celery
cabbage
or tomato diced
2 cups beef or vegetable broth (or substitute 1 cup water for 1 cup of broth)
1 tablespoon onion chopped
1 clove garlic crushed and minced
1 bay leaf
1/8 teaspoon dried basil
1/8 teaspoon fresh or dried oregano
Pinch of thyme
Pinch of paprika
Pinch of chili powder
Salt and pepper to taste
What To Do
Combine onion, garlic and spices with beef broth. Add celery and diced
beef. Simmer for 20-30 minutes. Add tomatoes and simmer for an
additional 5 minutes.
Makes 1 serving (1 protein, 1 vegetable)
Phase 3 modifications: Add additional vegetables such as zucchini, bell
peppers or a small amount of chopped carrots.
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100 grams beef
Celery
2 cups beef or vegetable broth (or substitute 1 cup water for 1 cup broth)
3 tablespoons Bragg’s liquid aminos
1 tablespoon chopped green onion
1 clove of garlic crushed and minced
Fresh cilantro
½ teaspoon fresh grated ginger
1/8 teaspoon chili powder or red pepper flakes
1 bay leaf
Pinch of cinnamon
Stevia to taste
Salt and pepper to taste
What To Do
Heat up broth. Add dry spices, bay leaf, Bragg’s, garlic and onion and bring
to a boil. Reduce heat and simmer for 5 minutes. Add beef and celery and
cook for 20 to 30 minutes until soft. Add salt, pepper, and stevia. Garnish
with fresh chopped cilantro.
Makes 1 serving (1 protein, 1 vegetable)
Phase 3 modifications: Add chili or sesame oil and a few bean sprouts to the soup. Top with fresh sliced mushrooms.
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10 or more cups of water
½ large onion chopped
6-10 stalks celery
10 cloves of garlic chopped
2 bay leaves
1 teaspoon paprika
1 teaspoon garlic powder
1 teaspoon basil
1 teaspoon of thyme
Salt and pepper to taste
What To Do
Bring water to a boil in a large soup pot or crock-pot. Add vegetables and
spices. Slow cook for 2-4 hours. Strain out vegetables and cool. Use as a
base for soups.
Makes multiple servings
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100 grams shrimp or 1 chicken sausage recipe (page 88)
2 cups vegetable broth (or substitute 1 cup water for 1 cup broth)
Tomatoes chopped
3 tablespoons tomato paste
2 tablespoons green or white onion
2 cloves of garlic crushed and minced
3 tablespoons apple cider vinegar
Dash of Worcestershire sauce
Cayenne pepper to taste
Salt and pepper to taste
Liquid smoke hickory smoke flavoring to taste
What To Do
Fry up shrimp or chicken sausage in a saucepan with onions. Add tomato
paste, tomatoes, and broth. Mix well. Add the spices and vinegar. Simmer
for 20-30 minutes. Serve hot and garnish with fresh parsley.
Makes 1 serving (1 protein, 1 vegetable)
Phase 3 modifications: Add additional mixed protein ingredients like crab,
chicken, and sausage. Add additional vegetables such as okra, celery, and
bell pepper. Enjoy with a dollop of sour cream
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2 cups vegetable broth (or substitute 1 cup water for 1 cup broth)
Tomatoes chopped or celery
8 ounces tomato sauce or 3 ounces tomato paste (omit if celery is used)
1 clove garlic crushed and minced
1 tablespoon onion chopped
1/8 teaspoon ginger
¼ teaspoon cumin
Salt and black pepper to taste
Fresh parsley
cilantro or mint
What To Do
Combine broth, tomato sauce, and paste. Bring to a boil. Reduce heat and
add spices. Simmer for 20-30 minutes or until vegetables are tender.
Makes 1 serving (1 vegetable)
Phase 3 modifications: Add string beans, zucchini or other vegetables as
desired
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100 grams shrimp
2 cups vegetable broth (or substitute 1 cup water for 1 cup broth)
Juice of ½ lemon with rind
1 lemon grass stalk
2-3 slices of fresh ginger
Red pepper flakes or cayenne pepper
1 tablespoon green onion
1 tablespoon fresh chopped cilantro
Salt and pepper to taste
What To Do
Bring the broth to a boil. Add the ginger, lemongrass, lemon juice, onion,
and pepper. Simmer for 10-15 minutes. Add the shrimp and cilantro and
cook another 8 minutes. Serve hot. Remove lemongrass before serving.
Makes 1 serving (1 protein)
Phase 3 modifications: Add straw mushrooms and fish paste. Add a little
hot chili paste or chili oil.
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6-7 medium strawberries
2 tablespoons lemon juice
¼ cup water
Vanilla liquid stevia or powdered vanilla to taste
Dash of cinnamon
What To Do
Puree strawberries with spices, lemon juice, water and milk. Heat the
strawberry mixture in a small saucepan for 3-5 minutes. Serve hot or chilled
with a garnish of mint.
Makes one serving (1 fruit)
Phase 3 modifications: Add 3 tablespoons cream cheese, half and half, or
cream. Omit the lemon juice. Top with a sprinkle of chopped roasted nuts
or phase 3 chocolate shavings.
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2 cups beef broth
1 Melba toast crumbled or Melba croutons (page 42) (optional)
1 teaspoon Worcestershire sauce
1 tablespoon Bragg’s liquid aminos (optional)
1 tablespoon lemon juice
¼ to ½ of an onion in thin strips
1 clove garlic crushed and minced
Stevia to taste
Salt and black pepper to taste
What To Do
Brown the onions in a little water and lemon juice. Add beef broth and
spices and simmer for 20-30 minutes. Top with Melba toast croutons.
Makes 1-2 servings (1 vegetable, 1 Melba toast)
Phase 3 modifications: Top with mozzarella or provolone cheese
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100 grams lean ground beef
1 serving Melba toast crumbs
Dash of onion powder
Dash of garlic powder
1/8 teaspoon oregano
1 teaspoon minced onion
1clove garlic crushed and minced
Pinch of cumin
Cayenne pepper to taste
Salt and pepper to taste
1 cup beef broth
1 cup water
Fresh tomatoes or celery
1 tablespoon chopped onion
1 clove garlic crushed and minced
1 tablespoon fresh chopped cilantro
¼ teaspoon dried oregano
Salt and pepper to tast
What To Do
Make meatballs by mixing ground beef, Melba crumbs, finely diced onion,
garlic, powdered spices and chopped cilantro. Form into balls and drop into
beef broth. Add spices, onion and garlic to the broth and bring to a boil.
Reduce to a simmer and cook for a minimum of 30 minutes. Add your
choice of celery or tomato to the broth in the last 10 minutes of cooking.
Garnish with fresh chopped cilantro and oregano.
Makes 1 serving (1 protein, 1 vegetable, 1 Melba toast)
Phase 3 modifications: Add additional vegetables such as zucchini or a
small amount of carro
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3 large chicken breasts
10 or more cups of water
½ large onion chopped
4 stalks of celery chopped
5 cloves of garlic sliced
1 bay leaf
Salt and pepper to taste
What To Do
In a large soup pot or crock pot combine chicken and 10 or more cups of
water. Water should slightly cover the chicken. Add celery and spices.
Heat to a boil then reduce heat to simmer. Allow to slow cook for 4 hours.
Remove vegetables and chicken from broth. Refrigerate stock and skim off
the chicken fat. Put through a strainer for a clear broth. Save the chicken
and make chicken salad (page 43) or add to soups.
Makes multiple servings
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Fennel bulbs chopped
2 cups chicken or vegetable broth (or substitute 1 cup water for 1 cup broth)
1 tablespoon finely minced onion
¼ teaspoon allspice seasoning blend
Salt and pepper to taste
What To Do
Add chopped fennel bulbs, spices, and minced onion to vegetable broth.
Heat in small saucepan and simmer for 20 minutes. Add lemon with rind to
the broth if desired. Serve warm with chopped sprigs of fennel for garnish.
Makes 1 serving (1 vegetable)
Phase 3 modifications: Add half and half or cream.
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Celery (may use celery from crock pot cooking or 1 baked celery recipe)
2 cups chicken broth (or substitute 1 cup water for 1 cup broth)
¼ teaspoon thyme
1 bay leaf
¼ teaspoon dried basil
Salt and pepper to taste
What To Do
Cook celery until very soft or use crock-pot or vegetable broth cooked
celery. Puree in a food processor or blender with broth and spices. Simmer
in a saucepan for 20-30 minutes.
Makes 1 serving (1 vegetable)
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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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4-5 stalks asparagus
2 cups chicken or vegetable broth (or substitute 1 cup water for 1 cup broth)
3 tablespoons Bragg’s liquid aminos
2 tablespoons chopped onion
¼ teaspoon thyme
¼ teaspoon garlic powder
¼ teaspoon onion powder
1 bay leaf
1 tablespoon milk (optional)
Salt and pepper to taste
Old Bay seasoning to taste
What To Do
Trim asparagus to remove the tough ends of the stalk and steam until soft.
Puree asparagus with broth and spices in a blender or food processor. Heat
soup in a saucepan and enjoy. Add 100 grams diced chicken if desired. You
can replace dried spices with 1-2 teaspoons of Old Bay seasoning if you
wish.
Makes 1 serving (1 vegetable)
Phase 3 modifications: Sauté the onion in a little butter, add sliced
mushrooms, cheddar cheese and cream or half and half to the soup.
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100 grams chicken breast diced
1 cup chicken broth
1 cup water
4 tablespoons apple cider vinegar
4 tablespoons Bragg’s liquid aminos
½ lemon in quarters with rind
1 clove garlic crushed and minced
2 tablespoons minced onion
Cayenne pepper to taste
Pinch of chili powder or red chili flakes
Salt and pepper to taste
Stevia to taste (optional)
What To Do
Boil lemon wedges with rind in 1 cup of water until pulp comes out of the
rind. Scrape out additional pulp and juice. Add the diced chicken, spices
and chicken broth. Simmer until cooked. Variation: You can add orange
juice as an option and your choice of approved vegetable or substitute
shrimp for chicken.
Makes 1 serving (1 protein)
Phase 3 modifications: Add a small amount of fresh pineapple juice. Add
vegetables such as zucchini, cauliflower, small amount of carrots etc. Add a
little chili oil or paste to the soup for added heat and flavor
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100 grams crab meat
1 cup tomatoes chopped
2 cups vegetable broth (or substitute 1 cup water for 1 cup broth)
1 tablespoon onion minced
1 clove garlic crushed and minced
1 teaspoon Old Bay seasoning
1 bay leaf
1 tablespoon milk (optional)
Cayenne pepper to taste
Salt and black pepper to taste
What To Do
Puree tomatoes and broth in a food processor or blender. Heat up mixture in
a small saucepan. Add the crab and spices and simmer for 20-30 minutes
stirring frequently.
Makes 1 serving (1 protein, 1 vegetable)
Phase 3 modifications: Add half and half or cream
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100 grams shrimp
2 cups vegetable broth (or substitute 1 cup water for 1 cup broth)
Juice of ½ lemon with rind
1 lemon grass stalk
2-3 slices of fresh ginger
Red pepper flakes or cayenne pepper
1 tablespoon green onion
1 tablespoon fresh chopped cilantro
Salt and pepper to taste
What To Do
Bring the broth to a boil. Add the ginger, lemongrass, lemon juice, onion,
and pepper. Simmer for 10-15 minutes. Add the shrimp and cilantro and
cook another 8 minutes. Serve hot. Remove lemongrass before serving.
Makes 1 serving (1 protein)
Phase 3 modifications: Add straw mushrooms and fish paste. Add a little
hot chili paste or chili oil.
