recipes phase 2 & 3 mar 2018 - the hcg diet …...1 weight loss success phase 2 recipes phase 2...

Phase 2Recipes

Weight Loss Success Phase 2 Recipes www.thehcgdietaustralia.com.au

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Phase 2 Recipes The following recipes have been written to provide a variety of meals suitable for Phase 2 of “The hCG Diet Australia, Weight Loss Success protocol”. Being prepared, makes winning so much easier! To enhance the flavours to be found in your meals, you can prepare and store brine, soups and stocks prior to commencing the program and freeze the perishable recipes in appropriate portions. Enjoy the process! No warranty may be created or extended by sales representatives or written sales materials. The advice and strategies contained herein may not be suitable for your situation. Neither the Publisher nor Author are engaged in rendering medical services, and you should consult with a medical professional where appropriate. Neither the Publisher nor Author nor any of their affiliated or related companies, nor any of the employees, agents, content providers of any of them, makes any representation or warranty of any kind regarding this publication, the content or information provided by the publisher and/or author and /or results that may be obtained from use of this publication. The Publisher and/or Author and its affiliates are not responsible or liable for content provided by third parties. This publication contains facts, views, opinions, statements and recommendation of third parties. The Publisher and/or Author do not represent or endorse the accuracy, current state, or reliability of any advice, opinions, statements, or information displayed in this publication. Any reliance upon such opinion, advice, statements or information is at your sole risk. In do event shall the Publisher and/or the Author, or their affiliates, associates, employees, agents, content providers, be liable for any indirect, consequential, special, incidental, or punitive damages related to the content or any error or omissions in the content of this publication. The reader of this publication assumes responsibility for the use of these materials and information. Adherence to applicable all applicable laws and regulations, federal, state and local, governing professional licensing, business practice, advertising, and all other aspects of doing business in Australia or any other jurisdiction is the sole responsibility of the reader. We cannot be responsible for the content of any linked material or any of the information that is displayed as a result of aggregated and/or collected information retrieved from external sources. Whilst all attempts have been made to verify information provided in the publication, the publisher and/or author assumes no responsibility for errors, inaccuracies, or omissions. All information is provided as is. This publication is not intended for use as a source of health, legal, accounting, or any other advice. Furthermore, the publisher and/or author assumes no responsibility or liability whatsoever on the behalf of any reader of these materials. The information contained in this publication has not been evaluated by the TGA. This information is not intended to diagnose, treat, cure or prevent any disease. This publication is for education and information purposes only, and represents the personal opinions of the author only. Always consider consultation with a medical doctor before starting any medical treatment or diet plan. Consult your doctor before combining the protocol in this publication with your current medical routine.


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Introduction & Index Page 1 & 2 Brine, Stocks & Soups Himalayan Salt Brine Chicken, Beef, Fish & Vegetable Stocks Page 4 & 5 Fish and Asparagus Soup Page 6 Thai Broth Page 7 Spring Onion Soup Page 8 Meaty Tomato Soup Page 9 Lemon Chicken Soup Page 10 Chicken Soup Page 11 Cabbage Soup Page 12 Tomato Soup Page 13 French Onion Soup Page 14 Lemon Chicken Soup Page 15 Cream of Chicken Soup Page 16 Seafood Dishes Fish with Asparagus Page 17 Thai Fish Balls Page 18 Lemon Pepper Fish Page 19 Spicy Coriander White Fish Page 20 Curried Grilled fish Page 21 Fakin ‘a Shakin’ n a Bakin’ Page 22 Ginger Mahi Mahi Page 23 Red Snapper with Fennel Page 24 Curry Prawns Page 25 Grilled Prawns Page 26 Prawn Stuffed Tomato Page 27 Prawn Fried Rice Page 28 Prawn Scampi Page 29 Chicken Dishes Chicken Marinara Page 40 Grilled Chicken Salad Page 31 Chicken Wrap Page 32 Oriental Ginger Chicken Page 33 Chilli Chicken Page 34 Sweet and Spicy Chicken Wraps Page 35 Chicken Bruschetta Page 36 Steak or Chicken Italiana Page 37 Chicken Gravy Page 38 Beef Dishes Stewed Spicy Beef Page 39 Chilli Steak Page 40 Mini Meatloaf Page 41 Seared Beef Carpaccio Page 42 Beef Cabbage Rolls Page 43 Meatballs Page 44 Beef Tacos Page 45 Cabbage Rolls Page 46 Steak With Mustard Sauce Page 47 Vinaigrettes, Salsas, Sauces & Seasonings Pages 48‐56


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Himalayan Salt Brine Ingredients:

• Pink untreated or processed Himalayan rock salt in chunks. • Pure, filtered water.

Method: Place a large quantity of Himalayan rock salt into a glass jar. Fill with water. Add this liquid, in a quantity to satisfy your own taste requirements, to any of your dishes. Note that salt reaches a maximum concentration in water of around 27%, so if any does not dissolve, do not be concerned. As you use the brine, just keep topping up the jar with purified water and the salt chunks will gradually disappear. The salt concentration in the brine will not change until adding purified water after the rock salt disappears completely.


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Stocks and Soups Store or freeze single serving soups, stocks or even stews in handy stainless steel or disposable containers for easy at work meals or an easy and quick meal fix when you get home. Have 3 x 2 litre containers in which you can freeze the stock and bring 1 container out each week. (Makes 24 cups of stock) Chicken Stock Ingredients:

• 1 whole chicken • 6 litres of filtered water • ½ bunch celery roughly chopped • 3 large carrots, peeled and roughly chopped • 2 whole onions • Peppercorns • ½ cup Himalayan salt brine

Method: Place all ingredients into a large stock pot. Bring to a simmer and keep lid on if the lid has a hole for steam to be released; if not leave it slightly off. Simmer for 4 ‐ 12 hours. About 10 minutes before finishing the stock, roughly chop up a bunch of parsley and add to the pot. Once cooked; strain the mixture. The longer you cook the stock, the richer and more flavoursome it will be. Once it has cooled a little, place into the fridge until the fat has hardened on top of the stock. Remove all fat and then pour the stock into containers and freeze. You can eat the chicken that is left over on the loading up phase of the homoeopathic dietary drop program. Beef Stock Ask the butcher for meat/bones for a stock. Thigh bones are best cut longitudinally by the butcher to help release the marrow easily. Beef stock can be simmered for 12 up to 72 hours and prepared as for the chicken stock above.


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Fish Stock Ingredients for 3 litres;

• 6 handfuls of appropriate vegetables (celery, fennel, onion) chopped roughly • ½ head of garlic, broken up and sliced • 2 dried red chillies • 2 kilos fish bones, washed thoroughly and chopped • 3.5 litres cold water • 8 sprigs fresh parsley • 1 sprig fresh thyme

Method: In a large pot, sauté the vegetables, garlic, chilli and fish bones until the vegetables are tender. Then add the water and bring to the boil. Add the fresh herbs and simmer for 20 minutes. Skim regularly. Once finished strain the liquid, throw away the vegetables and store the stock in the fridge. Can be left there for a few days or stored in the freezer for a couple of months. Vegetable Stock Ingredients:

• Roughly chopped vegetables such as fennel, celery, onions, leek and carrots. Add cherry tomatoes and garlic.

• Herbs and spices ‐ bay leaf, rosemary, parsley, chilli, dried mushrooms. Method: Place ingredients in a pot, cover with water, bring to the boil and then simmer for 2 hours. Strain and store the liquid, discard the solids. Vegetable stock will keep in the fridge for a week and the freezer for 3 months.


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Fish and Asparagus Soup

Ingredients:

• 100 grams deep sea fish • 100 grams fish stock or water • Himalayan salt or brine • ¼ small onion roughly chopped or ½ teaspoon onion salt • Garlic powder • Asparagus (allowed amount)

Method: Sauté the onions and asparagus add the garlic powder and fish. Cook the fish through until it is white and add the stock and let simmer for 10 minutes. Blend with a barmix and serve.


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Thai Broth

Ingredients:

• 1 small stick of lemongrass • ½ teaspoon turmeric • 1 small quantity of fresh ginger • 2 small kefir lime leaves • 260 ml fish stock • ¼ teaspoon xylitol • Juice ½ lemon • 100 grams prawns • garnish of chilli, spring onions and coriander

Method: In mortar and pestle bash together lemon grass, ginger and lime leaves. Place in a pot with the stock, bring to the boil and simmer for 10 minutes. Add xylitol and lime juice to taste. Add prawns and cook for 1 minute. Remove prawns, add to the bowl, pour over broth and garnish.


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Spring Onion Soup Ingredients:

• Chopped spring onions, (allowed amount), • 2 cups vegetable stock • 1 ‐ 2 teaspoons Braggs liquid aminos • 1 teaspoon parsley • 1 teaspoon xylitol or some stevia • 1/2 teaspoon paprika, salt • 1/2 teaspoon dill • 1/2 teaspoon thyme • 1/8 teaspoon cayenne or red pepper flakes • 1/8 teaspoon celery seed

Method: In a saucepan, sauté the spring onions in some vegetable broth for a couple of minutes, then add the parsley, sweetener, paprika, salt, dill, thyme, celery seed, and cayenne. Sauté 1 to 2 minutes more. Add remaining vegetable broth, reduce heat, cover and simmer 20‐30 minutes.


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Meaty Tomato Soup Ingredients:

• 100 grams prawns, fish, chicken or beef, • 1 cup organic tomatoes or cup of roasted tomatoes with small garnish of sliced chilli • 1 can of tomato paste (must be sugar free). • Stevia to taste or a very cautious 1‐2 teaspoon xylitol to sweeten tomatoes • 1 garlic clove crushed • Fresh lemon juice if you like a sour taste to your meals • Herbs and spices to taste (coriander, basil, oregano, cumin ‐ whatever you prefer) • Bragg’s 23 spices to taste

Method: Place all ingredients into a saucepan and bring to a simmer. Cook it for as little as 5 minutes up to an hour on med/low heat for a richer flavour


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Lemon Chicken Soup

Ingredients:

• 100 grams cooked chicken breast diced or shredded • Chopped spinach (allowed amount) • 2 ‐ 3 cups of broth • 1 lemon, juiced • 1 teaspoon thyme • 1 crushed garlic clove • Salt and pepper to taste

Method: Put all ingredients into a saucepan and bring to the boil, then simmer 20 minutes. Serve.


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Chicken Soup Ingredients:

• 1 cup organic chicken stock • 100 grams chicken breast • 1 teaspoon or more of crushed garlic • Fresh coriander, fresh parsley • 1 teaspoon grated fresh ginger, • Chopped onion • Choice of greens i.e. silver beet, spinach, watercress, etc (allowed amount)

Method: Pour chicken broth into saucepan, Add chicken sliced into small pieces, Add chopped cilantro, parsley, garlic, ginger, onion, Cook for 15 minutes. Add salt, pepper etc to taste.


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Cabbage Soup

Ingredients:

• 100 grams chicken or lean ground beef • Handful of organic cabbage chopped into chunks • Half an onion • Small handful celery • 1 teaspoon crushed garlic • 1 fresh tomato • Spices such as Himalayan salt, celery salt, pepper

Method: Brown beef or chicken by placing in a pan on high heat. Do not stir too much just let it sit to use the pan to brown it. Rinse out any excess fat. Add veggies, tomatoes and enough water to cover all. Simmer until cabbage is done. Add salt and spices: such as Himalayan salt, celery salt, pepper.


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Tomato Soup

Ingredients:

• Tomato (allowed amount), • ½ cup stock • 4 cloves (less or more) roasted garlic • Himalayan salt and pepper to taste • 1 tablespoon fat free milk, optional.

Method: Grill the tomatoes for 5‐10 minutes until the skin darkens. Put tomatoes into a pot with enough stock to cover. When the tomatoes and broth boil, add the roasted garlic. With a blender, puree the mixture. Add salt and pepper to taste. Once off heat, add optional milk. I also add meatballs to the soup if I have some available in the fridge/freezer. I can usually get 8 very small meatballs from 100 grams of beef.


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French Onion Soup Ingredients:

• 100 grams beef thinly sliced, • 1 whole onion thinly sliced, • Broth to cover half the onion • Roasted garlic cloves • ½ grissini • Salt and pepper to taste

Method: Put onions into an oven‐proof saucepan, add enough broth to cover half the onions. Cook until onions are tender, salt and pepper to taste. Preheat grill. Add thinly sliced beef to the onions. Top with mashed roasted garlic and grissini. Grill for 5 minutes until grissini/ garlic mixture starts to brown.


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Lemon Chicken Soup Ingredients:

• 100 grams cooked chicken breast (diced or shredded) • Chopped spinach (allowed amount) • 2 ‐ 3 cups stock • Juice of 1 lemon, • 1 teaspoon thyme • Himalayan salt to taste • Ground white pepper to taste

Method: Preheat saucepan over medium heat. Combine all ingredients, bring to a boil, and then simmer 20 minutes. 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 crock pot using uncooked breast of chicken cut into cubes.


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Cream of Chicken Soup Ingredients:

• 100 grams cooked chicken • Celery (allowed amount) • 1 ‐ 2 cups broth • 3 cloves garlic • 1 tablespoon dehydrated minced onion, • ½ teaspoon parsley • ½ teaspoon basil • Ground white pepper (to taste), salt (optional)

Method: Preheat saucepan over medium to high heat. In food processor, combine all ingredients and pulse until reaches desired consistency. Pour into saucepan and bring to boil. Reduce heat to simmer, cover, and heat 20‐30 minutes. Serve. Tip: For the cooked chicken in this dish, I use the chicken I simmered to make the broth.


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Fish with Asparagus

Ingredients:

• 100 grams white fish • Asparagus (measured amount) • Juice of one lemon • 1 teaspoon oregano • Salt and pepper

Method: Preheat the oven to 400F/200C. Snap off woody ends of asparagus and discard. Tear off a large sheet of non‐stick aluminium foil. In the centre of this sheet, place asparagus spears and sprinkle with salt/pepper. Place whitefish on top of asparagus. In a small bowl, combine lemon juice & oregano, and pour this over the fish. Fold up edges and completely seal packet on all sides. Bake 10‐20 minutes, until fish flakes and serve.


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Thai Fish Balls Ingredients:

• 100 grams deep sea fish or prawns • 1 small stick lemongrass • 1 very small qty ginger • 2 small kefir lime leaves • 1‐2 tablespoon fish stock • ¼ teaspoon xylitol • juice ½ lime • small amount of chilli, spring onions and coriander

Method: Place all ingredients in food processor and blend until a nice consistency. Take out and roll into 3‐4 balls. Cook in fry pan, until brown. Serve on a bed of allowed vegetable of your choice and some Thai vinaigrette.


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Lemon Pepper Fish Ingredients:

• 100 grams whitefish • Juice of half lemon • 1 ‐ 3 cloves minced garlic • ½ teaspoon black pepper • ¼ teaspoon salt • ¼ teaspoon cumin, powder • 1/8 teaspoon turmeric

Method: Place fish in small bowl. Add garlic, black pepper, salt, cumin, and turmeric. Ensure to coat both sides. Cover & marinate at least 1 hour in refrigerator. Preheat oven to 400F/200C. Place the fish in a non stick baking dish, & cover with the marinade. Bake 10‐20 minutes depending on thickness, until fish easily flakes. Squeeze with lemon juice.


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Spicy Coriander White Fish Ingredients:

• 100 grams fish • juice ½ lemon • ½ cup coriander • 3 cloves minced garlic • 1 teaspoon sambel olek • 1 tablespoon water

Method: Preheat oven 200c. In food processor, combine coriander, garlic, sambel olek. Start to pulse, add water as necessary until desired consistency. Place fish in baking dish or non‐stick baking paper. Squeeze on fresh lemon juice and top with coriander mix. Bake for 10‐20 minutes depending on thickness, until fish flakes.


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Curried Grilled Fish

Ingredients:

• 100 grams fish • 1 sliced tomato • ½ lemon • ½ to 1 teaspoon curry seasoning

Method: Preheat grill, place fish on grilling rack. Squeeze ½ lemon over fish, sprinkle with curry seasoning. Place tomato slices on top of fish, grill until tomato starts to brown and fish is cooked (approximately 10 ‐ 15 minutes). Serve. Note: This includes both your meat and vegetable for this meal.


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Fakin ‘a Shakin’ n a Bakin’ Ingredients:

• ½ cup minced onions • ¼ teaspoon coriander • ¼ teaspoon thyme • ¼ teaspoon red pepper flakes • 1/8 teaspoon oregano • 1/8 teaspoon paprika • 1/8 teaspoon black pepper • 1/8 teaspoon salt

Method: Place all ingredients in food processor or coffee grinder. Grind to a powder. Store in an airtight container. Tip: Use this as coating on your meat before you cook it. Dampen meat, then coat. This is great on fish, chicken, and prawns, even steak burgers.


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Ginger Mahi Mahi

Ingredients:

• 100 grams mahi mahi (or any whitefish) • 1 teaspoon minced garlic • 1 teaspoon ginger • Black pepper (to taste) • Sliced tomato (however much you're allowed) • Juice of ½ or 1 lemon

Method: Place fish on top of a large sheet non‐stick aluminium foil. Cover with garlic, ginger, and pepper. Place tomatoes on top of seasoned fish, top with squeezed lemon juice. Close up aluminium foil into a "pouch" so that the top and ends are sealed. Bake at 350F/175C for 10‐20 minutes (depending on thickness) or until fish flakes.


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Red Snapper with Fennel Ingredients:

• 100 grams red snapper (or any whitefish) • Fennel (appropriate portion) cut into 1" pieces, • Lemon • 2 teaspoon fresh ginger • 1 teaspoon pepper

Method: Place fish in shallow dish. Squeeze lemon juice in small bowl, stir in ginger & pepper. Pour on fish and marinate in refrigerator for 2 hours. Remove fish from marinade and place in glass baking dish, place chopped fennel on top. Cover dish with lid or aluminium foil and bake at 350F/175C for 20‐30 minutes or until fish flakes. Culinary Tips and Chef Tricks Some suggested combinations for the packets: Chicken and asparagus with Singapore seasoning; Prawns and tomato with tandoori seasoning; Deep sea fish and asparagus with fajita seasoning; Cod and spinach with Italian seasoning; Lobster tail and fennel with seafood seasoning.


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Curry Prawns Ingredients:

• 100 grams prawns • Onion ‐ chopped (allowed amount) • 1 teaspoon garlic paste (3‐4 cloves minced) • 1/8 cup water • ½ teaspoon curry powder, • ¼ teaspoon cumin, salt/black pepper (to taste)

Method: Preheat pan over medium heat. Add onion and garlic, cook until translucent. 5‐10 minutes. Add prawns, seasonings, and water. Mix & stir fry until cooked through. Serve.


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Grilled Prawns Ingredients:

• 100 grams fresh prawns, • 2 tablespoon lemon or lime juice • 1 tablespoon fresh chopped chives/spring onions • 2 teaspoon tarragon • 2 teaspoon parsley • 2 teaspoon seasoning of your choice • 2 teaspoon onion powder, 3 pinches mustard powder

Method: Gently combine everything until prawns are well coated. Grill on low for about 8 minutes.


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Prawn Stuffed Tomato

Ingredients:

• 100 grams cooked prawns • Tomato ‐ allowed amount • Juice of half lemon & 1 tablespoon parsley (and any additional seasonings you like,)

salt/pepper to taste, Tabasco (optional). Method: Place cooked prawns in food processor, pulse a few times to chop up prawns. Or, simply chop with sharp knife. In small bowl, combine chopped prawns, parsley, lemon juice, salt/pepper. Cover and refrigerate 30 minutes ‐1 hr. When ready to serve, cut off top of tomato. Scoop out inside of tomato. Chop & combine inside of tomato with prawn mix. (You may discard seeds if you like). Fill tomato with prawn mix. Top with a couple dashes of Tabasco (optional) Tip: This is great using baked fish as well.


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Prawn Fried Rice Ingredients:

• 100 grams prawn • 200 grams cabbage • 4 tablespoon homemade broth • ½ teaspoon onion powder • ½ teaspoon garlic • 1 ½ teaspoon Bragg's liquid aminos • Black pepper to taste

Method: Preheat pan over Medium‐high heat. Finely shred cabbage in food processor. Add cabbage and 2 teaspoon broth, ½ teaspoon Bragg's to pan. Stir‐fry 2‐3 minutes until slightly tender. Remove cabbage and place on serving dish. Sprinkle fresh black pepper. Turn heat down to medium; add prawns, 2 tablespoon broth, onion powder, garlic, 1 teaspoon Bragg's. Stir fry until prawns tender or curl up. Serve immediately with allowed vegetables. Culinary Tips and Chef Tricks You can alter the amount of broth and Bragg Liquid Aminos to your personal taste. You can also use water instead of broth. It's used mainly to keep the food from completely sticking while stir‐frying. You may find you can do without the water/broth totally depending on the quality of your pans. Don't expect the cabbage to taste like rice. But it has a great crunch and tenderness all at the same time, and combines really well with the flavours of prawns. Really filling and tasty. Enjoy!


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Prawn Scampi Ingredients:

• 100 grams of peeled prawns • ¼ tablespoon minced Garlic • 3 tablespoon fresh squeezed lemon juice, • Dash of onion powder • Garlic • Salt and pepper to taste, • ¼ cup vegetable broth or water (broth gives it more flavour).

Method: In saucepan sauté minced garlic in the lemon juice and vegetable broth. Add dry ingredients. Add prawns and cook till pink or 5‐7 minutes.


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Chicken Marinara Ingredients:

• 100 grams of chicken • 1 small tomato diced • 2 ‐ 3 cloves of garlic • 1 teaspoon oregano • 2 teaspoon basil • ½ teaspoon chilli powder & ½ teaspoon garlic powder • Dash of pepper

Method: Preheat oven to 175° C. Place ½ of the diced tomatoes in a casserole dish. Sear chicken on both sides for 1 to 2 minutes per side with a dash of garlic powder, salt and pepper in the pan as it cooks. Place the seared chicken on top of the tomatoes in the casserole dish with the minced garlic. In a small bowl, toss the remaining diced tomatoes with the remaining seasonings. Place the contents of the bowl on top of the chicken. Cover the dish tightly with foil (or use the lid if you have one). Cook for 45‐60 minutes and serve warm sprinkled with basil leaves.


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Grilled Chicken Salad Ingredients:

• 100 grams of Chicken Breast, • ¼ teaspoon crushed garlic • Dash of sweet basil • Dash of thyme • Dash of onion powder • Dash of salt & pepper to taste • Spinach

Method: Season both sides of Chicken Breast with seasoning above. On Foreman grill cook chicken for 3‐4 minutes depending on thickness of chicken but do cook till done. While that is cooking rinse and dry Spinach. Place in bowl. Once Chicken is done cut into cubes. Scrape juice and cubes into bowel of spinach. The natural juice from the chicken should be enough to not need any dressing.


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Chicken Wrap Ingredients:

• 100 grams Chicken Breast • Dash of salt and pepper • Garlic powder • ½ cup onion & ½ cup diced tomato • 2 tablespoons chopped coriander • 1 head lettuce

Method: Season chicken breast with salt, pepper and garlic powder. Cook on Gorge Foreman grill. Once done (3 to 4 minutes) cut into strips or shred. Sauté onions in a separate pan using small a dab of organic coconut oil. Clean lettuce and pat dry. Place chicken breast on lettuce, add onions and tomatoes and wrap. You can add additional shredded lettuce. Culinary Tips and Chef Tricks Prepare your vegetable and fruit servings the day before. Chopped vegetables and fruits can be stored in stainless containers or plastic ziplock bags for ready meals in a rush.


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Oriental Ginger Chicken Ingredients:

• 100 grams Chicken • ¼ cup organic chicken broth or water • 4 tqblespoon lemon juice • ¼ teaspoon lemon or orange zest • ½ teaspoon fresh ginger • 4 teaspoon Bragg's liquid aminos • 1 teaspoon chopped onion • Stevia to taste • Salt & Pepper to taste • Cayenne Pepper to taste

Method: In a small sauce pan, sauté chicken in a little lemon juice and water until slight browned. Add spices, ginger, salt, lemon and stevia. Add Bragg's liquid aminos and cool thoroughly. Deglaze pan periodically by adding a little water. Serve hot and garnish with lemon or orange slices.


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Chilli Chicken Ingredients:

• 100 grams Chicken Breast • 1 cup chopped tomatoes

(skin removed) • 1 ½ cup water • 1 teaspoon apple cider vinegar • onion powder to taste • 3 cloves of minced garlic • 1 teaspoon garlic powder • 2 teaspoon chilli powder (to taste)

Method: In one saucepan put 1 cup of water, 1 teaspoon chilli powder, 1 teaspoon garlic powder, salt and pepper. Bring to boil and add chicken. Once chicken is cooked, take out, cool and shred. In another saucepan add tomatoes, apple cider vinegar, onion powder, minced garlic, 1 teaspoon chilli powder and salt and pepper to taste. Bring to the boil until tomatoes reduce, you may need to add extra water or seasoning for desired consistency and taste. Once tomatoes are cooked, add chicken and simmer. Serve with grissini bread stick.


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Sweet And Spicy Chicken Wraps Ingredients:

• 100 grams Chicken • 4 whole cabbage leaves • 1 small gala apple cored and chopped • 2 teaspoon Braggs • water • 1 tablespoon Tobasco • course ground mustard • 2 cloves minced garlic • 2 tablespoon organic beef or chicken stock • pepper to taste • 1 teaspoon onion powder • 1 teaspoon garlic powder

Method: Put chicken in sauté pan with 2 tablespoons Braggs, black pepper, onion powder, garlic powder. Cook chicken, add water to deglaze pan and to keep chicken moist. While chicken is cooking, in another large pan add water and bring to the boil. Add cabbage leaves, one at a time until leaf is tender and pliable. When done, set aside to cool. Once chicken is completely cooked remove from pan and cut up. Keep the juice from the cooked chicken, add garlic, 1 tablespoon mustard, organic beef or chicken stock, bring to the boil and cook apple in this mixture. Once apples are tender return the chopped chicken and mix together. Take steamed cabbage leaves, spoon in chicken and apple mixture and roll into wraps.


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Chicken Bruschetta Ingredients:

• 100 grams chicken diced • 1 cup of cherry tomato's halved • 3 large leaves of basil julienned or chopped • 2 tablespoon water • 4 drops liquid lemon Stevia (may omit) • 1 ‐ 2 teaspoon apple cider vinegar • Garlic salt, lemon pepper, salt to taste.

Method: In small pan heat water, add chicken and spices, cook until chicken begins to turn white, add one half the basil, sauté just a minute until chicken done. Add tomatoes, remaining basil and sauté a couple of minutes until water is evaporated. Get pan really hot, move ingredients to side of pan, add balsamic then mix in chicken mixture.


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Steak Or Chicken Italiana Ingredients:

• 100 grams steak (or chicken) • Tomato (diced) • 2 ‐ 3 cloves minced garlic • 1 teaspoon oregano • 1 teaspoon basil • ¼ teaspoon chilli powder • Pinch of black pepper

Method: Preheat oven to 175° C. Place ½ of the diced tomato in casserole dish. Add meat on top of tomato and top with minced garlic. In small bowl, toss the rest of tomato with the oregano, basil, chilli powder, and black pepper. Place on top of steak. Cover tightly with aluminium foil or with lid. Bake 45‐60 minutes. Tip: If using chicken, sear each side for a minute or two in a frying pan with a dash of salt/pepper (until just browned). Then follow with same steps as above.


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Chicken Gravy Ingredients:

• ½ cup chicken broth • Salt, pepper, thyme, sage for more flavour. • 1 grissini.

Method: Add ¼ cup broth to small saucepan and bring to boil. While broth is heating, grind grissini in food processor until it is a powder. (I use my coffee grinder.) Add the powdered grissini to the pan, whisking constantly until dissolved. Still whisking, add remaining ¼ cup broth. Reduce heat to Medium and whisk for 3‐4 minutes, until thickened. Feel free to add any spices you like. Tip: I pour this over my boiled chicken that I use to make my broth. This gives it a lot more flavour as boiled chicken is usually pretty bland. Culinary Tips and Chef Tricks Be prepared, always ready for an unexpected invitation. Pre‐cook some meat and portion into stainless containers or ziplock bags for unavoidable social events or even at work meals. Have a small esky for the car to carry fruit, vegetable portions, or protein servings so that you can avoid temptation; such as sampling a friends’ cuisine, or having to accept restaurant offerings


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Stewed Spicy Beef

Ingredients:

• 100 grams lean ground beef • 1 large tomato • 2 cups of water • Season to taste with spices such as Chilli Powder, Garlic Powder, Black Pepper, Cayenne

Pepper, Himalayan Salt. Method: Grill beef on grill tray, remove all excess fat, then crumble or cut into small pieces. Place beef, tomato, water and seasoning in to crock pot or sauce pan. Bring to boil and then turn down heat and simmer for at least 1 hour. Can be stewed in a slow cooker all day long if desired.


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Chilli Steak Ingredients: 100 grams ground steak 1 tomato ½ cup water or broth 3 ‐ 4 cloves minced garlic, seasonings (to taste) ½ teaspoon onion powder ½ teaspoon oregano ¼ teaspoon cumin ¼ teaspoon black pepper ¼ teaspoon cayenne ¼ teaspoon basil ¼ teaspoon thyme Method: Preheat pan over medium heat. Add minced garlic and 1 tablespoon of the water/broth to pan. Sautée 2‐3 minutes. Be sure not to burn the garlic. Add more water/broth as necessary. Increase heat to medium to hi. Add ground steak and sauté until brown ‐ about 5 minutes. Add all seasonings and cook an additional 3 minutes. Continue to add more water/broth as necessary. While that is cooking dice ½ of tomato and place other ½ in food processor or blender to puree. Mix in tomatoes, puree, and rest of broth. Turn heat down to medium to low and simmer until it reaches desired consistency. Tip: I usually mix all my spices together in a small bowl so I can add them all at once.


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Mini Meat Loaf Ingredients: 100 grams ground steak ½ teaspoon milk 1 grissini (ground into powder) 2 ‐ 3 cloves minced garlic ½ teaspoon dehydrated minced onion ½ teaspoon spicy mustard ¼ teaspoon allspice 1/8 teaspoon sage Salt/pepper to taste, and any additional seasonings you like

Method: Preheat oven to 175° C. In small bowl, combine all ingredients and form into a small meatloaf. Place in glass dish, cover, and bake 25‐30 minutes. Uncover dish, add barbeque sauce or homemade sugar free tomato sauce to top, and bake 5‐10 additional minutes. Serve immediately with a bit more of barbeque or tomato sauce for dipping. Note: This includes your meat, grissini, and ½ teaspoon of your daily allowance of milk.


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Seared Beef Carpaccio with chilli, ginger, radish and soy Ingredients:

• 100 grams beef fillet • pinch of coriander seeds, rosemary, salt, pepper , oregano • small know of finely slice ginger • ½ fresh green or red chilli, deseeded • good handful of radishes finely sliced • small amount chopped coriander • Braggs • juice of ½ lime

Method: In mortar and pestle bash coriander seeds, mix in rosemary, salt, pepper and place mixture onto a board. Roll and press beef fillet over this ensuring that the mix sticks to meat. In a hot pan or BBQ sear meat for 5 minutes until brown and slightly crisp on both sides. Allow to rest for 5 minutes, slice finely. Throw ginger sticks, chilli radish and coriander over beef. Drizzle over Braggs and lime juice.


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Beef Cabbage Rolls Ingredients:

• 100 grams lean ground beef • ½ cup diced tomatoes • 1 teaspoon Onion powder • 1 teaspoon Garlic powder • Dash of pepper • 2 Large cabbage leaves • ½ cup chopped cabbage

Method: Preheat oven to 225° C. Cook beef with all spices until almost done. Add ¾ of the tomatoes and chopped cabbage cook down a bit until cabbage is soft and most liquid is reduced. Halve the mixture and put in the two cabbage leaves. Wrap tucking the ends in as much as possible. I cut the centre end part of the cabbage out (the really thick part) makes it easier to wrap. Place ½ of your remaining tomatoes in small baking dish, roll around so it covers bottom, add cabbage rolls, and top with remaining ½ of tomatoes. Bake covered for about 30 minutes until outer cabbage is tender. 2 Nice size rolls just 1 protein and 1 veggie.


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Meatballs Ingredients:

• 100 grams steak (ground into hamburger mince) • 1 grissini (ground into powder) • 1 tablespoon milk • Parsley • Onion powder • Basil, oregano • Garlic • Salt and pepper

Method: Preheat oven to 210° C. In bowl, combine all ingredients. Form into 1" meatballs (makes about 6‐7). Place in baking dish or non‐stick baking sheet and cook 10 minutes turning halfway through cooking time. Tip: I usually use a glass baking dish to make these as they seem to want to stick less. Also, if you want to brown them more after cooking, you can grill them for 1‐2 minutes each side. These also can be frozen in a freezer bag and then warmed up before serving. Makes a great quick meal!. 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. Tip: If you have no steamer available, simply place & cover a strainer/colander over a pot of boiling water.


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Beef Tacos Ingredients:

• 100 grams lean ground beef • lettuce leaves • 1 tablespoon finely minced onion • 1 clove crushed and minced garlic • dash garlic powder • dash onion powder • dash dried oregano • fresh coriander chopped (to taste) • cayenne pepper to taste • salt and black pepper to taste

Method: Brown beef, add onion, garlic and spices, simmer gently for 5‐10 minutes. Add salt to taste. Serve taco stuffed in butter or romaine lettuce leaf as mock tortillas, or with side of tomato salsa. Culinary Tips and Chef Tricks: Cook your roast meals in advance. Weigh the whole roast in 100 grams raw portions then divide the roast into individual servings at the end of the cooking process. Put a thick bed of salted cabbage under the roast while you cook it. The tastes finding their way into the cabbage are wonderful.


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Cabbage Rolls Ingredients:

• 100 grams either lean steak, chicken or prawns • Shredded cabbage • 2 or 3 large cabbage leaves • Spices: Whatever you prefer

Method: Cook your meat of choice in a pan, remove and add cabbage with 2 tablespoon or so of water to quick fry, stirring meat juices in. Add cabbage leaves and cover for a few minutes to soften. Remove large leaves and pile the meat and shredded cabbage onto softened cabbage leaf and roll up. Using the seasoning and the spices above added a different flavour to this meal, so I varied them often.


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Steak With Mustard Sauce Ingredients:

• 100 grams steak lean, • 1 cup beef broth (approximately) ‐ homemade organic (no oil or fat), • 1 ‐ 2 tablespoon sugar free mustard • ½ teaspoon ground mustard powder • 2 tablespoon chopped onion.

Method: Pour ¼ cup of beef broth and both mustards in a bowl. Mix until smooth. Pour into sauté pan and add steak and onions, coating both with sauce. Cook until steak has reached its desired doneness and add just enough broth to keep the sauce a gravy type consistency. The sauce will thicken a bit more once it cools. Culinary Tips and Chef Tricks Stewing or slow cooking beef in a crock pot is always certain to make even the cheaper cuts, such as chuck steak, much tender, more digestible and tastier. Always add plenty of herbs, particularly oregano, salt and pepper.


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More Tips, Vinaigrettes, Salsas, Sauce and Seasonings Radishes Once cooked, they lose most of that radish taste. You can roast em, boil em, mash em, grate em and fry em up like hash browns. Mustard Salad Dressing Ingredients:

• ¼ cup vinegar (or to taste) • ½ teaspoon ground mustard • 2 tablespoon water • Salt, Pepper, to taste, • Stevia or Xylitol (if needed).

Method: Place everything in a covered jar or covered container and shake well. Can be stored in the refrigerator. Dijon Dressing Ingredients:

• Squeeze of lemon • 1 tablespoon Vinegar • ½ teaspoon garlic powder (or fresh) • ¾ teaspoon dried mustard pepper, • Stevia or Xylitol (if needed)

Method: Add all ingredients to a covered jar or container and shake to mix well. Label with the date if you are storing in the refrigerator.


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Raspberry Vinaigrette Ingredients:

• 2 tablespoons raspberry vinegar • 1/8‐teaspoon salt • Freshly ground pepper to taste.

Method: Whisk vinegar, salt and pepper in a small bowl. Drizzle over salad greens or chicken Vinaigrette Dressing Ingredients:

• 3 tablespoon of raw apple cider vinegar • Salt, Pepper to taste • ½ packet of natural sweetener (Stevia or Xylitol to taste).

Method: Mix ingredients in a small bowl, then drizzle over salad, spinach, vegetables, stir fry (no oil) etc. Spicy Sauce Ingredients:

• 4 cloves garlic, minced • 1 jalepeno minced • 1 large handful fresh coriander leaves finely chopped • Himalyan salt and freshly ground black pepper • 2 limes juiced • 1 orange juiced • 2 tablespoon white vinegar • ½ cup stock

Method: In a bowl mash garlic, jalepeno, coriander, salt and pepper into a paste. Put paste into a glass jar. Add lime juice, orange juice, vinegar and oil. Shake well to combine, use as marinade for either chicken or beef or as a table condiment.


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Thai Dressing Make enough for one week, can be added to fish, meat or salad. Ingredients:

• 4 tablespoon lime juice • 1 tablespoon Braggs • ¼ teaspoon Xylitol • 1 tablespoon ginger • ½ clove garlic • 1 fresh chilli, 1 large handful of coriander and basil chopped • 2 tablespoon water or chicken, beef, fish or vegetable stock.

Method: Mix all ingredients together and add to a small container. Homemade Tomato Sauce Ingredients:

• 3 oz sugar free tomato paste • 3 tablespoon apple cider vinegar • 1 tablespoon lemon juice • ¼ teaspoon celery salt • ½ teaspoon paprika, ¼ teaspoon mustard powder • Pinch of nutmeg and clove and black pepper • ¼ teaspoon onion powder, ¼ teaspoon garlic powder • Stevia or Xylitol to taste.

Method: Dissolve spices in vinegar and lemon juice. Add tomato paste and mix thoroughly. Add additional lemon juice, vinegar or a little water until desired consistency is reached.


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Ginger Dressing Ingredients:

• ½ cup white vinegar • 2 teaspoon xylitol • ¼ cup Braggs Amino Acids • 1 tablespoon minced garlic • ¼ cup water • 2 tablespoon minced ginger.

Method: Mix all ingredients and let set for about an hour. Also, you can marinate meat with this dressing and then grill. Salsa Ingredients:

• 4 vine‐ripe tomatoes chopped, ½ medium Red onion chopped • 2 green onions white and green parts sliced • 1 chilli minced, 1 handful fresh coriander leaves chopped • 3 garlic cloves minced • 2 limes juiced • 1 tsp Himalayan salt.

Method: In a mixing bowl combine all ingredients together. Toss thoroughly. Let it sit for 15 minutes to an hour to allow the flavours to marry. Great Topping For A Meat Dish Orange Ginger Dressing Ingredients:

• ½ ‐ 1cup champagne vinegar • 2 tablespoon minced or grated ginger • 1 tablespoon garlic • Juice of 1 orange or lemon

Method: Put it all in a jar and let sit for about 8 hours before for flavours to combine.


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Seafood Seasoning Ingredients:

• 1 tablespoon ground bay leaves • 2 ½ teaspoon celery seed • 1 ½ teaspoon dry mustard • 1 ½ teaspoon black pepper • ¾ teaspoon ground nutmeg • ½ teaspoon ground cloves • ½ teaspoon ground ginger • ½ teaspoon paprika • ½ teaspoon red pepper • ¼ teaspoon ground cardamom

Method: Blend all ingredients thoroughly and store in an airtight container. Taco Seasoning Ingredients:

• 1 tablespoon Chilli powder • 2 teaspoon onion powder • 1 teaspoon ground cumin • 1 teaspoon garlic powder • 1 teaspoon paprika • 1 teaspoon ground oregano.

Method: Mix all ingredients thoroughly and store in an airtight container.


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Spicy Tomato Salsa Ingredients:

• 4 medium tomatoes diced • ½ medium cucumber diced • 1 bunch cilantro coarsley chopped • 1 medium red onion diced • 2 serraro chillies finely chopped • 1 garlic clove minced, juice of 2 limes.

Method: Gently combine all ingredients in a bowl and let sit for 30 minutes before serving to allow flavours to combine. Chicken Rub Ingredients: 1 tablespoon parsley 1 teaspoon cumin, 1 teaspoon chilli powder ½ teaspoon black pepper ½ teaspoon allspice ¼ teaspoon cinnamon. Method: I simply mix this up in a ziplock bag, add 100 grams of chicken, and then shake, shake, and shake! Let it sit for 20 minutes in refrigerator before grilling/baking/ broiling. This amount makes enough for 2 servings of chicken, possibly even more depending on how much seasoning you like. So shake both of them up in the ziplock, cook both, and then refrigerate the extra chicken.


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Greek Seasoning Mix Ingredients:

• 2 teaspoon oregano • 1 ½ teaspoon onion powder • 1 ½ teaspoon garlic powder • 1 teaspoon salt • 1 teaspoon black pepper • 1 teaspoon parsley • 1 teaspoon basil • ½ teaspoon cinnamon, ½ teaspoon nutmeg • ½ teaspoon thyme.

Method: Grind spices in food processor or coffee grinder. Store in air‐tight container. Vinaigrette Ingredients:

• 1/3 cup apple cider vinegar • 2 tablespoon water • 2 tablespoon dried thyme • ¼ teaspoon salt • ¼ teaspoon pepper • 1 tablespoon dried basil • ¼ teaspoon garlic powder.

Method: Mix all in blender.


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Indian Curry Seasoning Ingredients:

• 1 tablespoon turmeric • 1 tablespoon coriander • 2 teaspoon paprika • 1 teaspoon pepper • 1 teaspoon cumin • 1 teaspoon ginger • ½ teaspoon cloves • ½ teaspoon celery seed • ½ teaspoon cayenne.

Method: Mix and store in an airtight container. BBQ Rub Ingredients:

• 2 tablespoon paprika • 1 teaspoon xylitol • 1 tablespoon ground cumin • 1 tablespoon black pepper • 1 tablespoon chilli powder

Method: Rub mixture into steak, refrigerate for 20 minutes, toss onto BBQ or grill. Leftover spice mix store in an airtight container. This mixture also tastes great on Chicken. Spiced Apple To give apples more variety, cut into sections and dust with cinnamon. For a warm apple dessert: Cut one apple into cubes, put in a baking dish, dust with ½ teaspoon cinnamon, ¼ teaspoon cardamom, and a pinch of clove. Heat in moderate oven until tender. Or you could stew them in water with the same spices.


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Mexican Salsa Ingredients: Red tomatoes, 1 chilli, water, salt, coriander, onion, thyme, oregano all to taste. Method: Boil red tomatoes and one chilli, when tomatoes are soft, peel skin off. Put tomatoes and chilli in blender with plenty of water, salt and vary flavour using garlic, coriander, thyme and oregano. Creole Seasoning Ingredients:

• 2 ½ teaspoon paprika • 2 teaspoon salt • 2 tablespoon garlic powder • 1 tablespoon black pepper • 1 tablespoon onion powder • 1 teaspoon cayenne pepper • 1 tablespoon dried oregano • 1 tablespoon dried thyme.

Method: Combine thoroughly and store in an airtight container. International Spice Ingredients: 2 tablespoon chilli powder, 1 tablespoon dried oregano, 1 tablespoon ground coriander, 1 tablespoon garlic powder, 1 teaspoon salt, 2 teaspoon ground cumin, 1 teaspoon black pepper, 1 teaspoon cayenne pepper, 1 teaspoon ground red pepper. Method: Combine ingredients thoroughly and store in an airtight container.

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