Free Hcg Diet Receipt

8/9/2019 Free Hcg Diet Receipt

1/36

FREE HCG DIET&

We don't try to sell you anything here or

AY MLM SWITCH-AND-BAITERS TRYING TO ALSO SELL YOU FREE INFORMATION IN

AGE DEALS? (Everything, even their homeopathic HCG is basically all but free costs to mak

BELOW IS AN HCG DIET GUIDE - FOR FREE!

(you don't have register, give your email address or any of that. Just print it off.)

WHY YOU DONT WANT TO BUY THE HCG DIET FROM ANYONE!

o, first it meant you likely bought bogus HCG ie HOMEOPATHIC meaning its just wa

Simeon HCG protocol as NOTHING to do with "homeopathic" HCG. In fact, he condemns i

mazingly, despite this the con-artists selling "homeopathic" HCG not only claim they are sel

r the protocol, they even try to sell you his book - which is about HCG injections, NOT home

hen essentially has ZERO HCG in it.

now in the middle of real sharks.

f yourself alone in the ocean after your boat sunk. Surrounding you are gathering tiger shark

me you bit by bit until nothing is left. That is where you went when you bought that homeopa

ed up for information or bought their HCG diet. They want every dollar they can get from y

MY of sales people and tactics are now upon you!

the HCG diet nor the Protocol of Dr. Simeon have ANYTHING TO DO with homeopathics.


2/36

YOU BOUGHT THEIR JUNK PRODUCT WITHOUT EVEN KNOWING WHATS IN IT,

into extremely sophisticated and high pressure sales.

ssly they will pressure you in any forum or blog they can get you into, by email, in text messas and some even by phone. MANY of those will pretend to become your friends as if a dieter

will just be high pressure sales tactics. HUNDREDS of fake testimonials will keep coming. Th

omize them to look like messages specifically to you from another dieter.

MBER, it is a BILLION DOLLAR scam you got yourself into.

veryone seemingly communicating with you will be presented like someone else on the diet, e

r very best Internet friends! But its all fake, all cut and paste sales junk.

ese friends (in the blog, forum, emails you are sent) tell you all the other stuff you MUST bwork. Those fake messages from the MLM affiliate company will be presented like testimonia

nials worked to get you to buy in the first place.)

ber, those drops you are putting in your water are just drops of water themselves, THEY DO

NG to suppress your appetite. So as you get frustrated, friends, experts (fakes again in do

s) and other people (fakes) in testimonials tell you that you only need to also buy this cleanser

his pill, that cosmetic, this book, that video THEY WILL NOT STOP PUSHING YOU TO

u are HUNGRY ALL THE TIME (because of their worthless drops), the MLM sharks figure

tion they can sell you ANYTHING! They WANT YOUR CREDIT CARD NUMBER so they c

ething every month and just take it out of your card. They want you to get a video and book

ing to sell you more! They want to be able to PODCAST to you, email to you, and if they can

umber they will have sales people calling you too some will be act like they are really just on

r blog friends trying to help you but it is just a sales call.

SE, CONSTANT pressure to buy endlessly from time in every way possible. THAT is what yo

Y buying if you buy the homeopathic they falsely label as HCG.

OU HAVE AT LEAST BEEN WARNED! Unless you really, really, really like high pressure s

t you all the time, you dont want to buy ANYTHING homeopathic or supporting HCG.

want them to have your email address, DONT want them to have your email address and DO

be in their forum, blog, MySpace Page, etc.


3/36

STAND, the sale of homeopathic instead of real HCG is A BILLION DOLLAR SCAM IND

t them into your life and your pocketbook, you are in for the most horrific collection of decep

cks you could ever imagine exists. In the end you wont lose weight. Instead, youll just be dep

it failed and you realized it all, for months, was just a colossal collection of sales tactics that c

ds or thousands of dollars and now you cant even get them to leave you alone.

S WHATS BEST ABOUT THIS FREE COPY. WE DO NOT TRY TO SELL YOU ANYT

inated all the stuff about needle injections, all the PR for other products and all the piles of

to give you what you are looking for the actual HCG Diet!

ou buy an HCG diet guide from a bait-and-switcher website, their diet guide REALLY is te

more stuff they want you to buy from them. Herbs. Supplements. Test strips. Body cleansers.

ent even telling you the diet so much as making you read a huge advertisement. The Dr. Sim

is about HCG needle injections, not homeopathics.

ber, Multi-Level Market Affiliates single goal is to say and write ANYTHING no matter how

e or false to get your money and then more and more and more of your money as much

ong as they can, anyway they can, through any deception, pressure even social pressure th

heres an HCG diet guide

AN HCG DIET

ART:

or 3 Days

VOID OILS SUCH AS IN:

os, Lotions, Toothpaste, Makeup, Deodorant, and other

m Items. Avoid Oil Mineral Oil is acceptable in moderation.

e Mineral based cosmetics. No Liquid Makeup.

TAL that you begin taking full amounts of VITAMINS and MINERALS, including trace mine

vitamin D, magnesium and particularly the B group of vitamins. If you do not, the diet will u

you could endanger your health.

MODERATE Exercising.

if you OPT for hCG Injection Hints YOU MUST consult with your physician or some other

d licensed medical doctor. We do NOT include injection instructions as this is the diet guide. O

ctor can prescribe hCG for injection.


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TO TRANSITION YOUR DIET

water consumption by EIGHT 8 ounce glasses a day.

apples but just the first transition day (day 4).

r beef intake by 50%.

ix vegetables.

te sugar.

d without artificial colors.

st get regular and full sleep.

drink all the water, tea and coffee your want.

not drink sugar drinks (like soda)

G Diete initial steps, you may now eat anything you please but you MUST limit SUGAR and STARC

o MUST weigh yourself every morning.

STARCH - carbohydrates (bread, potatoes, rice etc) as those convert to sugar in your body

avoid sugar.

rbohydrates at all

n then some fats can be indulged and even a small amount of liquid.

u are NEEDID TO AVOID IS COMBINING FAT AND STARCH/SUGAR TOGETHER. Y

trol of your diet if you do. It is VERY important to set your diet pattern until it becomes normfor you.

u reach your weight goal you MUST stick to that weight. Weigh yourself BEFORE eating or

g. Even if you go over it just a little bit (more than 2 pounds) you MUST switch to ONLY wat

s and vitamins until it is back where it should be other than in the evening you MUST eat a

so your body doesnt go into the sense-of-starvation mode.

ARE SAMPLE MEALS. ANY MEAL YOU MAKE WITH THESE INGREDIENTS IF FINE

AS YOU REMAIN WITHIN 2 POUNDS OF YOUR GOAL WEIGHT. If you go over, you on

st) eat a BIG STEAK for the evening meal.

n Tomato Chicken Soup - 4 servings = approximately 250 calories each.

can Mexican style tomatoes blended


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can petite dices tomatoes

can chicken or beef broth

can green chilies

ced cooked chicken breast

ed onioned celery

chopped to taste

no or chili without seeds

o taste

wder to taste

pepper to taste

ingredients and let simmer until veggies are tender.

n be substituted for the chicken if desired.

WrapsChicken (3 1/2 oz)

fresh ginger...about a 1/2 inch piece

fresh garlic

green onion

roth to cover bottom of pan (10 cal, 0 fat, 0 carbs)

medium heat) ginger, garlic and onion til soft then add chicken, cook until no longer pink.

ian Red Chile Sauce (0 calories, 0 fat, 0 carbs, 0 sodium)

p Chinese 5 spicece wine vinegar

heat free Tamari sauce ( 8 cal, 0 fat, 0 carbs, 150 mgs sodium)

out 5 minutes more, stirring over low heat to reduce liquid. Remove from heat, spoon into wh

eafs and roll; Bibb lettuce,

ettuce or Iceberg works really well.

or Taco Lettuce Wraps

ound turkey

stalks minced fine (adds bulk, few calories)

garlic, minced

onion, minced

minced

gether...you will not need any liquid as the celery will release enough to cook.

as you prefer.


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u Chicken

Amino Acid in the spritz bottle

abbage

Brothen cabbage in some chicken broth that was spritzed with Braggs Amino Acids in a pan with t

is wilted and soft Toss in raw chicken that has been julienne sliced,( easier to do when frozen)

with braggs Amino Acid. Saute until chicken is cooked.

hicken

0 g chicken into small pieces and season to taste (cayenne, salt, paprika, garlic, etc.). In frying

covered with water and lemon juice) cook chicken with 2" onion pieces. Chop one tomato int

nd add to mostly cooked chicken and continue cooking

cken is cooked through and tomatoes are to desired consistency.

n Chicken

cken breast

n, chopped

n vinegar

chicken broth

sliced onions

pepper

at oven to 350. Salt and pepper both sides of chicken.

quare pan put slices of onion down. Lay chicken on top of onions.y pour tarragon vinegar over chicken. Pour broth in pan but not on chicken. Sprinkle top of c

ragon leaves. Let marinade

0 minutes.

in oven for 20-30 minutes until done.

d Lamb Recipe

round chicken or beef

minced oniongarlic to taste

ginger

nced serrano or jalepeno pepper

minced celery

voy cabbage


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tone ground mustard- no sugar added

ugar substitute

powder

- I like smoky paprika

pepperpepper chicken. In a small skillet add chicken stock and bring to a boil. Add stone ground m

ar substitute. Stir to combine into the stock. Add chicken and cook until chicken is done and m

getting thick. Right at the end, add a little mustard powder and paprika to thicken up sauce

ook until really thick and liquid is mostly gone. Serve on top of the braised cabbage.

Cacciatore

chicken breasts

ons salt, plus more to tasteon freshly ground black pepper, plus more to taste

i, crushed, for dredging

poons chicken broth

ed bell pepper, chopped

chopped

cloves, finely chopped

p chicken broth (or 3/4 cup red wine & 3/4 cup broth)

unce) can diced tomatoes with juice

poons drained capersspoons dried oregano leaves

coarsely chopped fresh basil leaves

e the chicken pieces with 1 teaspoon of each salt and pepper. Dredge the chicken pieces in the

to coat lightly.

ge heavy saute pan, heat the 3 tbsp broth over a medium-high flame. Add the chicken pieces t

te just until brown,about 5 minutes per side. Add more broth as it evaporates. If all the chicke

n the pan, saute it in 2 batches. Transfer the chicken to a plate and set aside. Add the bell pepp

ic to the same pan and saute over medium heat until the onion is tender, about 5 minutes. Sea

pepper. Add the remaining broth and simmer until reduced by half, about 3 minutes. Add th

s withce, broth, capers and oregano. Return the chicken pieces to the pan and turn them to coat in

e sauce to a simmer.

e simmering over medium-low heat until the chicken is just cooked through.

ngs, transfer the chicken to a platter. If necessary, boil the sauce until it thickens slightly, abo

Spoon off any excess fat from atop the sauce. Spoon the sauce over the chicken, then sprinkl


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d serve.

or Steak Fajitas

cken or beef, sliced in strips

sliced into rings

pper sliced

garlic

xican seasoning

chicken broth

pepper

roth, onion and pepper to a non stick skillet and begin cooking on medium heat. When they s

htly, add salt and pepper.

cooking about 5-7 minutes, add chicken or beef strips and garlic. Cook 5 minutes more or unalmost cooked through.

mexican/taco seasoning. And cook until liquid is almost gone. Taste and add salt and pepper a

/mexican seasoning mix- 1 1/2 tablespoon chili powder, 1 tsp cumin, 1 tsp oregano, 1 tsp smok

lar paprika), 1/2 tsp

owder or 1 tsp garlic salt and a pinch of cayenne.

azed Chicken

poons white miso

poons mirin

poons rice wine vinegar, seasoned or Sake

on minced fresh ginger

on minced garlic

hicken or dry sea scallops or fish

ced scallions/green onions

toasted sesame seeds

poons broth

e all the ingredients except scallions in a quart or gallon sized bag. Mix well by squishing aroyour choice. Marinate for at least 30 minutes to about an hour.

broiler. In an oven friendly pan, add enough of the broth to just cover the bottom of the pan.

/medium high heat, cook meat until just about done. A few minutes for the scallops, fish and

r chicken. Brush top of meat with reserved marinate from the bag. Broil until tops turn golde

pen pretty fast. Remove meat to a dish. Turn off broiler and put plate with meat into oven on


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you finish. Be fast or your meat will dry out. Alternatively, you can put the meat back into the

ou finish in

f the steps below.

of marinade into the pan used to cook the meat. You can either boil it down and use it like a

at or use it to stir fry veggies for the meal. If using to stir fry veggies, have chopped bok choyplace into pan as soon as you have removed the meat.

rning veggies until well coated by the marinade. Keep cooking until most of the liquid has bee

d. Add veggies to plate with meat. If any liquid remains pour over the top of meat. Sprinkle w

nd pinch of sesame seeds.

ili - Makes 2 servings

ound turkey or beef

can organic tomatoesn

tsp organic chili powder

ater

2 of tomatoes

eat and onions until done

omatoes

i powder

er

at least 15 minutes

ls

ra lean ground beef (organic/grass fed is best)

on, diced

nion soup mix (or favorite seasoning)

ound sage

y crushed bread crumbsogether. Weigh entire mass on digital scale. Divide that weight into 9 equal portions.

make about 8 small meatballs out of each portion and bake, then freeze in baggies or just fre

for cooking later. Serve

and sugar free spaghetti sauce.


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ambergers

amble 3.5 oz ground beef, then rinse well go get rid of all the fat. To this add:

LE ketchupLE mustard

dill pickles

onion

mato

hopped lettuce

per

owder (or fresh/crushed)

Liquid Aminos or Worcestershire

NO BREAD!

e Soup

ms organic or lean ground beef

organic cabbage-chopped into chunks

sauce or fresh tomato

beef and rinse out fat. Add veggies, tomato sauce, and enough water to cover all. Simmer unti

and spices: sea salt, celery salt, garlic powder or garlic salt, dash of pepper).

Ginger Beef

of garlic, minced

iece of ginger, minced or cut into thin slices (will make it hot, so use less if you're sensitive!)

cabbage, celery, green pepper (your choice)

an beef cut into bite size pieces

bit of water into pan. Add garlic, ginger, and veggie and stir fry until soft. Add beef and cookughly cooked.

cata

ipe breaks from tradition in that the veal is not dredged in flour prior to cooking. Chicken br


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en thinly pounded would also work well for this recipe.

al scallops

garlic clove, pressed

canned low-salt chicken broth

blespoons capers, drained1 lemon

for garnish

n veal with salt and pepper.

on-stick pan, add veal and cook until tender, about 30 seconds per side. Transfer veal to platt

rm.

alf the broth to deglaze pan. Add garlic to skillet and saut 30 seconds. Boil until broth is red

bout 2 minutes.

n remaining broth, lemon juice and capers. Simmer until mixture is reduced to 1/4 cup, about

Pour over veal. Garnish with

ith wilted cabbage, wilted beet greens or sauteed fennel bulbs.

teak

ank Steak

broth

pepper

oven to 350. Pound flank steak until 1/4-1/2" thick. Salt and pepper both sides.

d processor, puree spinach garlic and parsley with enough chicken broth to create a paste.

paste on one side of the Flank Steak. sprinkle nutmeg sparingly.

Flank Steak and either tie with string or use toothpicks to secure. Make sure that when you r

rs are lengthwise so that when you cut into it, it will be against the grain.

nderloin with braised Chard

asoning


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stock

c vinegar

nions

t iron skillet on medium. Rub steak season on both sides of meat. Sear steak to preferred don

to plate.

bsp of chicken stock to deglaze pan. Add chard and cook until almost wilted. Add garlic, gree

ntro.

h but no more than 1 tbsp of balsamic vinegar. Cook until chard is wilted and the liquid is co

ff. Add to plate with steak.

h Spicy Parsley Tomato Sauce

ef or Veal

arsley Tomato Sauce:

atoes depending on size, cut in quarters

ps fresh flat-leaf parsley

cloves

poons red pepper flakes

poon kosher salt

poon freshly ground black pepper provence

poons red wine vinegar

the oven to 375 degrees F.

he beef with salt and pepper. Season the tomatoes with salt, pepper, and herbs de Provence.

medium, heavy roasting pan or Dutch oven over high heat. Heat the broth. Sear the beef over

des. Turn off heat.

beef. Place the seasoned tomatoes into pan and place the pan in the oven. Roast about 30 to 4

ast 5 minutes, put beef into pan with the tomatoes. Take the pan out of the oven, tent loosely

, and let rest for 10 to 15 minutes.e the sauce, place the parsley and garlic in a food processor and pulse until the parsley is finel

. Add the red pepper flakes, salt, red wine vinegar and the roasted tomatoes from the beef pa

until pureed. Add the broth in a steady stream until smooth.


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una Salad

11/2 cups

non-fat yogurt (this is your allowed dairy for the day)

poon curry powder

poons green onion, chopped

poon lemon zest (use an organic lemon)

poon fresh dill, cilantro or parsley, minced

celery, chopped

espoons diced apple (eat the rest as your fruit)

una

to tastee salad ingredients and chill at least 30 minutes.

lad - 2 servings

n light tuna in water--160 calories

age cheese--30 calories

egg whites --40 calories

to taste

ll pickle - minced

pickle juice

n a large romaine lettuce leaf with diced tomatoes on top.

e Style Tuna Salad

gs 10 min 10 min prep

) cans tuna

pped flat leaf parsleyspoons thyme

green onions

tomatoes, seeded and chopped

broth

poon salt


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out excess water from the tuna. Flake the tuna.

salt, green or black olives, tomatoes, green onion, thyme, and parsley; mix.

broth with the juice from one lemon. Pour this over the tuna and the other ingredients. Blend

ork. Adjust seasonings if necessary.

r at least an hour. Variation: add cilantro to the herb list.

o Tuna Fish Salad

DIENTS

egg whites, 2 with yolks

ps bread and butter pickles

celery, chopped

ce) cans tuna, drainedpoon salt

poon ground black pepper

poon sweet pickle juice

TIONS

y chop pickles. Transfer to a medium bowl, and stir in tuna and celery. Season with salt and p

in the pickle juice until thoroughly blended. Serve half lettuce.

sh Cakes

n tuna

t sauce

emon juice

dry onion

Worcestershire sauce

milk

water, only if needed

ngredients and make into patties. Sprinkle top and bottom with paprika. Bake 15 minutes at

Turn after 7 minutes.

sh with Capers and Lemon Juice

una Fish, well drained

apers


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iced dill pickles

ed onion

arsley

cherry tomatoes or diced tomatoes

ustardgarlic to taste- optional

lemon

pepper

ngredients together using one half the lemon in the mixture. Salt and pepper to taste. Squeez

emon over salad greens or romaine lettuce. If using romaine lettuce, you can cut the leaves up

nally or pull off the leaves and use it as a boat to put the tuna fish on top of.

en shrimp into chicken broth to thaw, then saut in the juice in a skillet for a minute with a

emon Cod

od Filet

chicken stock (real amount unknown... just cook it and if evaporates before the cod is done, a

t from sticking to theof the pan)

d in stock until cod is opaque. Add:

cup more chicken stock

Fresh lemon juice

ayenne pepper

epper to taste then, heat & serve with a bit of lemon zest over the fish.

o

h (use ahi or similar)

stalk

garlic, minced

d tomatoes 2 halves, minced

chopped

icken broth


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ater, add more as needed seasonings of your choice simmer all except fish until celery is a bit

until done.

ish in Parchment

ting white fish

ices

lices

pepper

at oven to 350. Salt and pepper the fish on both sides.onion on bottom of parchment paper. Aluminum foil can be used. Then place fish on top of o

lemon and orange slices on top of fish and then top off with fresh dill.

parchment paper so that the ends and top are securely closed to allow the fish to steam. Place

e for 20-30 depending on

sh.

ther veggie is to be eaten- say aspargus with lemon pepper, then discard onions along with th

range slices and dill. If not, then enjoy with the onions.

bulbs sliced thinly instead of onions will give fish a slight anise flavor. If choosing fennel bulbste thyme, oregano, rosemary or other herb for the dill.

Tacos with Strawberry-Cucumber Salsa

poons fresh lime juice/lemon juice

poon broth- fish, chicken or veggie

garlic, minced

poon sea salt

poon black pepperibut fillet

rry-Cucumber Salsa

nd chopped fresh strawberry

eled, seeded, and chopped cucumber

chopped red onion/shallot/green onion- optional

poon chopped fresh cilantro


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poons fresh lime juice/lemon juice

poon sea salt

o pepper, seeded and minced

sprigs, for garnishe lime juice, broth, garlic, salt, and pepper in shallow glass baking dish or zip-top bag. Add fi

Marinate in refrigerator

ast 30 minutes but no longer than 3 hours.

salsa ingredients together in a medium bowl.

grill. Remove fish from marinade and grill over medium-high heat for about 10 minutes, tur

aque throughout. Slice

large pieces.

h cabbage leaf with fish and salsa. Garnish with additional cilantro, if desired.

with Garlic and Lemon

broth

clove, minced

ini, crumbled

hopped parsley

rimp, peeled and deveined

n

pepperoven to 450 degrees. In medium bowl combine broth, garlic, grissini and parsley.

mp down on a baking dish. Top with grissini mixture. Season with salt and pepper.

covered for 10 minutes. Remove and squeeze lemon juice over shrimp before serving.

or Lobster Fra Diavolo -make about 4 servings

large shrimp, peeled and deveined, or lobster

on salt, plus additional as needed

on dried crushed red pepper flakesm onion, sliced

-ounce) can diced tomatoes

3 tbsp chicken broth (or dry white wine)

cloves, chopped

poon dried oregano leaves


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poon chopped fresh Italian parsley leaves

poon chopped fresh basil leaves

shrimp in a medium bowl with 1 teaspoon of salt and red pepper flakes. Heat the 3 tablespoo

vy large skillet over medium-high heat. Add the shrimp and saute for about a minute, toss, an

e cooking until just cooked through, about 1 to 2 minutes.r the shrimp to a large plate; set aside. Add the onion to the same skillet, adding 1 to 2 teaspo

to the pan, if necessary,

te until translucent, about 5 minutes. Add the tomatoes with their juices, remaining broth, ga

. Simmer until the sauce thickens slightly, about 10 minutes. Return the shrimp and any accu

the tomato mixture; toss to coat, and cook for about a minute so the flavors meld together. S

and basil. Season with more salt, to taste, and serve.

allops

1- 100g serving

callops (the big ones not the small bay scallop)

or fish broth

pepper for seasoning

:

broth

fish sauce (or a little more to taste) - available in very tall bottles at Asian/Chinese food

1/2 lime (about 1 Tbsp.) handful of fresh cilantro, choppedh red chilies, de-seeded and minced (or substitute 1/4 to 1/2 tsp. cayenne powder, to

garlic, minced

RVE:

mixed lettuces & Thai herbs (such as fresh basil and cilantro)

of fresh cut lime

RATION:

l sauce ingredients in a small frying pan or sauce pan. Stir, and set aside until later.

he cilantro will soften down into the sauce later when you warm it up.)f the scallops, and be sure to pat them dry. Place on a cutting board or other clean, dry

wok (or large frying pan) over medium-high heat (allow pan to warm up at least 1

he pan is warming up, use a paper towel or clean tea towel to gently dab any remaining


21/36


22/36

ion & garlic in a little water.

of ingredients in a bowl together and add to onions, scramble, top with more salsa, tomatoes

ili.

Fennel

bulb, sliced

c vinegar

broth

oven to 350. Toss fennel slices with broth and balsamic vinegar.

oven for 40 minutes, tossing occasionally to get all sides evenly roasted.

Red Chard

poons brothred onion, thinly sliced

cups red chard (2 bunches trimmed and coarsely chopped)

nutmeg, to your taste

alt and pepper

poons red wine or cider vinegar

re your greens are very dry before preparing recipe. Also, wash and chop them when you co

arket, then they are ready for

ook up even quicker.

broth in a large nonstick skillet over medium-high heat. Add onions and toss 2 minutes, thenbunches and keep it moving

ts up a bit - you are just searing it up. The greens should remain crisp and crunchy. Wilting t

ring them up should take no

an 3 to 4 minutes. Season the greens with nutmeg and salt and pepper, to taste. Douse the pan

egar and remove from heat. Toss to cook off vinegar and serve allotted amount of greens hot

her day. Microwave to warm before serving.

Sprouts with Lemon-Mustard Sauce

vercook Brussel Sprouts as then they have an unpleasant odor and taste. Properly roasted, th

.

Brussels sprouts

ional)

ground pepper

+ 2 tbsp. vegetable or chicken broth


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half a lemon (about 2 tablespoons)

epared mustard

evia- liquid is preferred

k to great Brussels sprouts is in the pre-cooking stage. Trimming off about 1/8-1/4-inch of the

oving any discolored or shriveled leaves will make them much more tender. Then cut the sprm top to bottom (through the stem end), to make them

re quickly.

non-stick skillet lightly with oil and heat it over medium-high. Or if you prefer use a bit of br

toss in the sprouts and sprinkle them lightly with salt (optional). Stir and cook for about 1 to

l they brown slightly on the cut side.

pepper and broth and cover. Cook, stirring every minute or so, for about 3-5 minutes, just u

ly tender but still bright green. (I always grab one and taste it to check.) They should taste co

-cooked, and the broth may have mostly evaporated.

remaining tablespoons of broth, lemon juice, mustard, and stevia, pour it over the sprouts, a

l warm throughout. Serve immediately for best color and taste.

Sprouts in Balsamic

ussels sprouts, trimmed and cut into quarters

ken stock

amic vinegar

mesan cheese (preferably fresh grated) (optional as your allowed milk for the day)

oven to 450 F. Trim brussels sprouts, remove any discolored leaves, and cut into quarters (or

small.) Put sprouts in

bowl and toss with chicken stock and balsamic vinegar.oasting pan with foil if desired. Arrange sprouts in a single layer on roasting pan, and roast 2

occasionally, or until

are slightly crisp and golden brown on the edges.

ked sprouts into mixing bowl and toss with parmesan cheese. Serve hot.

Chicken Soup

icken breast, cubed

chopped celery (may use tomatoes instead)

hicken broth (may substitute 1 cup water for 1 cup broth)

poon minced onion

garlic, crushed and sliced

af


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poon poultry spice blend

e pepper to taste

black pepper to taste

hicken stock to a boil. Add onion, garlic and spices. Add chicken and vegetables and simmer o

inutes or more until chicken and celery are tender and fully cooked. Serve hot. Sprinkle withif desired.

Soup

allowed amount

garlic

pepper

at free milk, optional

r broil the alloted tomatoes for 5-10 minuted until the skin blackens or use Muir Glen fire roa

s. Put tomatoes into at with enough broth to cover.

the tomatoes and broth boil, add the roasted garlic. With an immersion blender or regular b

he mixture. Add salt and pepper to taste.

off heat, add optional milk.

d meatballs to the soup if I have some available in the fridge/freezer. I can usually get 8 very

ls from 100g of beef. I bake several portions of the meatballs and keep them in the fridge/free

em to lost of different dishes.

Onion Soupnion, thinly sliced

garlic

ef, thinly sliced

ini

pepper

ns into an oven-proof saucepan. Add enough broth to cover half the onions. Cook until onion

Salt and pepper to taste.

broiler. Add thinly sliced beef to the onions. Top with mashed roasted garlic and grissini. Bro

until grissini/garlic

starts to brown.

Wedding Soup

ls (recipe under Beef)


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Spinach- allowed amount

garlic- to taste

ions- as a flavor enhancer

ch of thyme, oregano, basil- and any other italian spice that you like

pepperof broth

nions, garlic and about 3tbsp- 1/4 cup of broth to a small soup pot. Cook until onions start to

and stir until spinach

wilt.

pices and herbs. Stir until liquid is almost cooked off. Add meatballs and rest of broth. Bring

a few minutes. Add salt and pepper to taste.

an be served with a small helping of gremolata. Gremolata can be made with chopped parsle

d minced garlic.

ng Apple Pie

le

on

it nutmeg

water or seltzer

lender and voila, apple pie in sparkling delight! :)

de

ater

1 lemon

o taste

Julius

ms orange (85 calories about 1/2 an orange)

of Vanilla Stevia

of ice

tzer

Bullet Blender, so the most it makes is one serving (I love it by the way!!)

ending it up, I added more ice and seltzer so it would be nice and full and it was

ng this with your grapefruit, too.

Dessert


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quick recipe that is almost like ice cream...blend up either an apple, grapefruit, strawberries

.add desired stevia...some water

re water, the more volume) once blended switch to whip for a bit...once all done put it in the f

t a bit later in the day you can have your other fruit as a slushy. You could use cinnamon with

ish.

Fennel Salad

ennel, trimmed and sliced (I like matchstick size)

oranges with the rinds removed, sliced into rounds

poon red wine vinegar

on poppy seeds

aste

es arugula - rinsed, dried and chopped

e fennel and orange in a large bowl. Drizzle with olive oil and vinegar; sprinkle with poppyse

ll and serve over a bed of

Dressing, Misc.

Cocktail Sauce

paste

adish

uantities to taste

d Steak Sauce

5 oz) steak

ef broth (approx)

P sugar free mustard

round mustard powder

chopped onion

cup of beef broth and both mustards in a bowl. Mix until smooth. Pour into saut pan and a

ons, coating both with sauce. Cook until steak is desired doneness and add just enough broth t

gravy type consistency. The sauce will thicken a bit

ce it cools.

ber Salad Dressing

h cucumber

to taste


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poon dry mustard

poon cummin

one lemon

espoons apple cider vinegar

steviaender and puree enjoy on veggies or salads.

ber Salsa

th ground turkey lettuce wraps.

iced seeded cucumbers

opped cilantro

serrano pepper diced

c lime juiced

ogether and serve with ground turkey/chicken/beef in a lettuce leaf.

Ginger Dressing

p white wine or champagne vinegar

minced or grated ginger

arlic

one orange

nto a mason jar and let sit for at least 8 hours before use so that the flavors can meld. Sometim

n slices of the orange cut in half to put into the jar as well and then juice the rest.

rry White balsamic vinaigrette3 large strawberries

white balsamic vinegar (or any other white vinegar- like white wine or champagne)

spoon miced garlic

stevia

ngredients together and shake vigorously.

p no sugar

tomato paste

poons apple cider vinegar

poon lemon juice

poon celery salt

poon paprika

poon mustard powder

nutmeg and clove

black pepper


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poon onion powder

poon garlic powder

o taste

spices in vinegar and lemon juice. Add tomato paste and mix thoroughly. Add additional lem

or a little water until desired consistency is reached.

ic Vinigarette

organic balsalmic vinegar

organic apple cider vinegar

f water

prepared mustard

f lemon juice (original recipe calls for orange juice)

e.

c Vinaigrettedark balsamic vinegar

up white balsamic vinegar

roasted garlic

e roasted garlic into a paste. Put in Mason jar with the dark and white balsamic vinegars. Th

mmediately.

cloves, minced

no, mincedhandful fresh cilantro leaves, finely chopped

salt and freshly ground black pepper

juiced

e, juiced

poons white vinegar

broth

rtar and pestle or bowl, mash together the garlic, jalapeno, cilantro, salt, and pepper to make

paste in a glass jar or plastic container. Add the lime juice, orange juice, vinegar, and oil. Sha

ell to combine. Use as a marinade for chicken or beef or

e condiment.

pproximately 1 1/4 cups

Gallo

pe tomatoes, chopped

ium red onion, chopped


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onions, white and green parts, sliced

no chile, minced

ul fresh cilantro leaves, chopped

cloves, minced

uicedon kosher salt

ing bowl, combine all ingredients together. Toss thoroughly. Let it sit for 15 minutes to and h

e flavors to marry.

on distilled white vinegar

nely chopped green onions (about 2 bunches)

nos, seeded and minced

poons soy saucepoons browning and seasoning sauce (recommended: Kitchen Bouquet)- I also like smoky pap

te

poons fresh lime juice

ons ground allspice

aves

garlic, minced

poon salt

on sugar substitute

spoons dried thyme, crumbledon ground cinnamon

owl of a food processor, combine the remaining teaspoon of vinegar, the green onions, jalapen

rowning and seasoning sauce, lime juice, allspice, bay leaves, garlic, salt, sugar, thyme and cin

until smooth, stopping to scrape down the sides with a

patula as needed.

ken or other meat into a plastic bag, add jerk sauce to bag. Make sure chicken is coated. Put

n into the refrigerator

rinate overnight or about 8 hours.

kLow Carb Bourbon Barbecue Sauce Recipe

es no-sugar-added tomato sauce

no-sugar-added tomato paste

bourbon ( I also like orange juice instead)

poons white vinegar

poons liquid smoke (I substitute smoky paprika with a little cumin instead)


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poon Worcestershire sauce

spoon hot sauce

sugar substitute (the site recommended: Splenda) 1/4 cup brown sugar substitute, optional (th

ended: Sugar Twin brand) 2 tablespoons red onion, finely chopped

clove garlic, mincedpoon garlic powder

poon kosher salt

on black pepper

on onion powder

e sauce ingredients in a bowl and whisk well to combine. Reserve, refrigerated.

bulb, sliced

c vinegar

broth

at oven to 350. Toss fennel slices with broth and balsamic vinegar.

in oven for 40 minutes, tossing occasionally to get all sides evenly roasted.Red Chard

poons broth

red onion, thinly sliced

cups red chard (2 bunches trimmed and coarsely chopped)

nutmeg, to your taste

alt and pepper

poons red wine or cider vinegar

re your greens are very dry before preparing recipe. Also, wash and chop them when you coarket, then they are ready for

ook up even quicker.

e broth in a large nonstick skillet over medium-high heat. Add onions and toss 2 minutes, then

bunches and keep it moving as it wilts up a bit - you are just searing it up. The greens should

d crunchy. Wilting them all and searing them up should take no more than 3 to 4 minutes. Se

with nutmeg and salt and pepper, to taste. Douse the pan with a little vinegar and remove from

cook off vinegar and serve alloted amount of greens hot. Save rest for another day. Microwav

erving.

Sprouts with Lemon-Mustard Sauce

vercook Brussel Sprouts as then they have an unpleasant odor and taste. Properly roasted, th

.

Brussels sprouts

ional)


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ground pepper

+ 2 tbsp. vegetable or chicken broth

half a lemon (about 2 tablespoons)

epared mustard

evia- liquid is preferredk to great Brussels sprouts is in the pre-cooking stage. Trimming off about 1/8-1/4-inch of the

oving any discolored or shriveled leaves will make them much more tender. Then cut the spr

m top to bottom (through the stem end), to make them

re quickly.

non-stick skillet lightly with oil and heat it over medium-high. Or if you prefer use a bit of br

toss in the sprouts and sprinkle them lightly with salt (optional). Stir and cook for about 1 to

l they brown slightly on the cut side.

pepper and broth and cover. Cook, stirring every minute or so, for about 3-5 minutes, just u

ly tender but still bright

always grab one and taste it to check.) They should taste cooked, but not over-cooked, and tve mostly evaporated. Mix the remaining tablespoons of broth, lemon juice, mustard, and stev

sprouts, and heat just until warm throughout. Serve

ately for best color and taste.

Sprouts in Balsamic

ussels sprouts, trimmed and cut into quarters

ken stock

amic vinegar

mesan cheese (preferably fresh grated) (optional as your allowed milk for the day)oven to 450 F. Trim brussels sprouts, remove any discolored leaves, and cut into quarters (or

small.) Put sprouts in mixing bowl and toss with chicken stock and balsamic vinegar.

oasting pan with foil if desired. Arrange sprouts in a single layer on roasting pan, and roast 2

occasionally, or until sprouts are slightly crisp and golden brown on the edges.

ked sprouts into mixing bowl and toss with parmesan cheese. Serve hot.

Chicken Soup

icken breast, cubed

chopped celery (may use tomatoes instead)

hicken broth (may substitute 1 cup water for 1 cup broth)

poon minced onion

garlic, crushed and sliced


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af

poon poultry spice blend

e pepper to taste

black pepper to taste

hicken stock to a boil. Add onion, garlic and spices. Add chicken and vegetables and simmer oinutes or more until chicken and celery are tender and fully cooked. Serve hot. Sprinkle with

if desired.

Soup

allowed amount

garlic

pepper

at free milk, optional

r broil the allotted tomatoes for 5-10 minutes until the skin blackens or use Muir Glen fire roas. Put tomatoes into a saucepot with enough broth to cover.

the tomatoes and broth boil, add the roasted garlic. With an immersion blender or regular b

e mixture. Add salt and pepper to taste.

off heat, add optional milk.

Onion Soup

nion, thinly sliced

garlicef, thinly sliced

ini

pepper

nions into an oven-proof saucepan. Add enough broth to cover half the onions. Cook until oni

Salt and pepper to taste.

at broiler. Add thinly sliced beef to the onions. Top with mashed roasted garlic and grissini. B

until grissini/garlic mixture starts to brown.

Wedding Soup

ls (recipe under Beef)

Spinach- allowed amount

garlic- to taste

ions- as a flavor enhancer

ch of thyme, oregano, basil- and any other italian spice that you like salt and pepper

of broth


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nions, garlic and about 3tbsp- 1/4 cup of broth to a small soup pot. Cook until onions start to

and stir until spinach start to wilt.

pices and herbs. Stir until liquid is almost cooked off. Add meatballs and rest of broth. Bring

a few minutes. Add salt and pepper to taste.

an be served with a small helping of gremolata. Gremolata can be made with chopped parsled minced garlic.

ng Apple Pie

le

on

it nutmeg

water or seltzerlender and voila, apple pie in sparkling delight! :)

de

ater

1 lemon

o taste

Julius

ms orange (85 calories about 1/2 an orange)

of Vanilla Stevia

of ice

tzer

Bullet Blender, so the most it makes is one serving (I love it by the way!!)

ending it up, I added more ice and seltzer so it would be nice and full and it was

ng this with your grapefruit, too.

Fennel Salad

ennel, trimmed and sliced (I like matchstick size)

oranges with the rinds removed, sliced into rounds

poon red wine vinegar

on poppy seeds

aste

es arugula - rinsed, dried and chopped

e fennel and orange in a large bowl. Drizzle with olive oil and vinegar; sprinkle with poppyse


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ll and serve over a bed of

Dressing, Misc.

Cocktail Saucepaste

adish

uantities to taste

P CEVICHE

s. shrimp, fresh or frozen, raw or cooked, peeled and deveined, tail-on or off

emons, freshly squeezed, about 3/4 cup to 1 cup

e limes, freshly squeezed, about 3/4 cup to 1 cup

poon fresh garlic, mincedel or other mild to medium pepper, ribs and seeds removed, finely chopped

ion, finely chopped (about 1 cup)

espoons Tabasco or hot sauce (more or less to taste)

omatoes, chopped (about 2-3 cups)

rs, peeled and diced into 1/2 inch pieces (about 1.5 cups)

antro, chopped (about 1/2 cup)

rsley, chopped (about 1/2 cup)

and fresh ground black pepper to taste

rimp if frozen. If using raw shrimp, bring a pot of water to boil and cook the shrimp for a mil it turns opaque white and reddishdo not over cook the shrimp as it will be too rubbery in

hrimp under cold water. Combine juices of lemons and limes in a large bowl (not metal) or la

nd add shrimp. Cover bowl or zip baggie and refrigerate for 30 minutes to marinade. Large

cut into smaller chunks (remove tails if doing this) to speed up marinade time.

hrimp the Tabasco, garlic, onion and pepper and toss/mix evenly. Return to refrigerator for

30 minutes to let the flavors infuse the shrimp.

erving, toss in bowl the marinated shrimp mixture, cilantro, parsley, tomatoes and cucumber

add sea salt and black pepper to taste.

iendly BBQ Sauce

of fat-free turkey bacon, chopped fine (or see substitutions)

onion, minced

garlic, minced or 1/4 teaspoon garlic powder

can (6 oz) tomato paste

12 oz) diet (sugar-free) cola - Splenda-sweetened

sugar-free catsup


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stard

espoon Worcestershire sauce

h ground cloves

uce to taste

of waterthe turkey bacon. Add onion and cook over medium flame for about 4 minutes. Add garlic cl

d the remaining ingredients including the water. Stir. Allow to simmer for 20-30 minutes.

st flavor at this point, use any of the following: vinegar, sweetener (liquid works best,) or hot

weetener will tone down spiciness.

pprox. 10 servings of 1/4 cup with approx 15 - 30 calories, and 1 gram of fiber, depending on

hicken Salad

ced chicken breast with Cajun seasoning and grill. Place on bed of lettuce and sprinkle with sand lemon juice.

abobs

of chicken or shrimp for lowest calories, onion, tomato chunks or cherry tomatoes, vegetable

nce on skewer. Season with herbs and lemon juice prior to grilling. Ready in 10 minutes.

ecipe Substitutions

urkey bacon = liquid smoke or 1 tsp smoked paprika, or chipotle powder

ee ketchup = 1 tbs of vinegar and sweetener to taste

lad

rawberries, blueberries, apples, and grapefruit. Mix, sprinkle with splenda or stevia.

n Green Sauce/Salsa

omatoes, peel off outer leaf layer, boil until soft, but not too long. Throw in blender: green tom

lic, cilantro, water. Absolutely excellent on tacos, eggs, and any Mexican dish.

oast Bruschetta

matoes, onion, cilantro, Balsamic vinegar, plenty of salt. Cut everything up, stir in balsamic v

to taste. Top melba toast.


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Stir-fry

cken prior to cooking. Slice preferred vegetables; bell peppers, onions, green beans, cabbage,

fry in soy sauce- try braggs amino acids if you're also on ph balance diet! www.bragg.com

wraps

ean ground beef. Mix with (low fat, sugar free) fajita seasoning, saut various bell peppers- reand orange- with onion. Wrap in lettuce leaves.

melets

spoon Coconut Oil

(s) pepper(s), red, bell, diced

(s) scallion(s) (green onions), sliced

(s) garlic, minced

(s) Melba Toast, whole-wheat

(s) cottage cheese, low-fat

)

white(s)(s) milk, fat-free evaporated

spoon basil, fresh, minced

spoon rosemary, fresh, minced

oon chives, fresh, minced

spoon parsley, fresh, minced

at the oven to 350 degrees. Heat the coconut oil in a skillet over medium high heat. Saut the

lions for 6 minutes. Add the garlic and saut for 3 more minutes.

the toast slices in a large casserole dish. Combine the remaining ingredients and pour the egg

f the toast. Add the cooked vegetables. Bake for about 25-40 minutes until the omelet is slight

n Salsa

tomatoes and one chili pepper. When tomatoes are soft, pull the skin off. Put the tomatoes an

n blender with plenty of water and lots of salt. Vary the flavor using any of the following- gar

onion, thyme, oregano.

re literally hundreds of variations for this and every Mexican Salsa starts here! Can also add

ger/sausage, parmesan, mushrooms, etc to make an Italian sauce.

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