Apple-Chicken Salad - Phase 2
1 diced apple - 3 dices celery stalks - 3 TBL lemon juice - 1/8 tsp cinnamon - a dash of nutmeg, cardamon and salt - Stevia to taste - Wedge of lemon
Mix the apple, celery, nutmeg, cardamon & salt together. Sprinkle with stevia and cinnamon. Chill for 20 minutes. Serve with a wedge of lemon and enjoy.
Phase 3 modifications:
Add chopped walnuts or raw almonds. Mix in Greek yogurt .
Makes
1 serving (1 protein, 1 vegetable, 1 fruit)
Strawberry Vinaigrette Dressing - Phase 2
~2 Strawberries ~ 1 Tbls apple cider vinegar ~ 1 Tbls lemon juice ~ Dash of salt ~ Dash of cayenne pepper ( optional)
~ Fresh ground pepper ~ Stevia to taste
Combine all ingredients in Vitamix/Magic Bullet or Food Processor. Puree until smooth. Pour over Fresh Arugula or Romaine Salad. Garnish with sliced strawberries.
Fantastic as a marinade or sauce for chicken. Yum!
I make a large batch... but make this first so you see what a 10 calorie serving for 1 actually is.
Refrigerate larger batches in a beautiful bottle with a spout ( ikea sells them) YUM!
~ Fresh ground pepper ~ Stevia to taste
Combine all ingredients in Vitamix/Magic Bullet or Food Processor. Puree until smooth. Pour over Fresh Arugula or Romaine Salad. Garnish with sliced strawberries.
Fantastic as a marinade or sauce for chicken. Yum!
I make a large batch... but make this first so you see what a 10 calorie serving for 1 actually is.
Refrigerate larger batches in a beautiful bottle with a spout ( ikea sells them) YUM!
Tomato Basil Vinaigrette Dressing
3 Tbls tomato paste ~ 3 Tbls apple cider vinegar ~ 2 Tbls lemon juice ~ 1/4 C. water, chicken or vegetable broth ~ 1 Tbls minced onion ~ 1/2 tsp garlic powder ~ 1/2 tsp onion powder ~ 1 tsp dried basil (for fresh basil, simply roll and slice to taste ~ 1/8 tsp oregano ~ Dash of cayenne pepper
~ Stevia to taste
Combine ingredients in a small saucepan and bring to boil, slowly. You can adjust the consistency by adding more water, or broth. Remove from heat and chill for 2 hours. Enjoy!
Again, this can be made in advance… just note your portion size for this 20 calorie 2 serving dressing.
~ Stevia to taste
Combine ingredients in a small saucepan and bring to boil, slowly. You can adjust the consistency by adding more water, or broth. Remove from heat and chill for 2 hours. Enjoy!
Again, this can be made in advance… just note your portion size for this 20 calorie 2 serving dressing.
Steak Fajitas - Phase 2
3 1⁄2 flat iron steaks or top round steaks ~ 1 green or red bell pepper cored, seeded and cut into thin strips ~ 1 medium onion, thinly sliced ~ 2 Tbsp fresh lime juice ~ 1 tsp salt ~ 1/2 tsp ground cumin ~ 1/2 tsp onion powder ~ 1/4 tsp garlic powder ~ 1/4 c water.
1. Combine the chili powder, salt, cumin, onion powder, garlic powder, water together in a gallon size Ziploc bag. Add the steak, bell pepper and onion, seal and knead gently to coat. Refrigerate for at least 15 minutes.
2. In a large nonstick skillet, slowly empty the contents of the bag and cook over medium heat, stirring occasionally, until the vegetables are crisp-tender and the steak is cooked through, about 6 minutes. Remove from the heat. Serve immediately. For Phase 3 add a tortilla and salsa
1. Combine the chili powder, salt, cumin, onion powder, garlic powder, water together in a gallon size Ziploc bag. Add the steak, bell pepper and onion, seal and knead gently to coat. Refrigerate for at least 15 minutes.
2. In a large nonstick skillet, slowly empty the contents of the bag and cook over medium heat, stirring occasionally, until the vegetables are crisp-tender and the steak is cooked through, about 6 minutes. Remove from the heat. Serve immediately. For Phase 3 add a tortilla and salsa
Chicken Fajitas - Phase 2
1 6 oz boneless chicken breast ~ 1 green or red bell pepper cored, seeded and cut into thin strips ~ 1 medium onion, thinly sliced ~ 2 Tbsp fresh lime juice ~ 1 tsp salt ~ 1/2 tsp ground cumin ~ 1/2 tsp onion powder ~ 1/4 tsp garlic powder ~ 1/4 c water.
1. Combine the chili powder, salt, cumin, onion powder, garlic powder, water together in a gallon size Ziploc bag. Add the steak, bell pepper and onion, seal and knead gently to coat. Refrigerate for at least 15 minutes.
2. In a large nonstick skillet, slowly empty the contents of the bag and cook over medium heat, stirring occasionally, until the vegetables are crisp-tender and the steak is cooked through, about 6 minutes. Remove from the heat. Serve immediately. For Phase 3 add a tortilla and salsa
Easy Chicken - Phase 2
3.5 oz of ground chicken (or turkey) **not on Dr. Simeon's original protocol, but turkey was not available 50 years ago the way it is today..
~2–3 cans of organic stewed tomatoes (or crushed tomatoes if you can’t find stewed – tomatoes that don’t have sugar or corn starch in it)
~ 3–4 garlic cloves, crushed
~Season with cumin, parsley, basil, rosemary, sea salt & red pepper flakes.
Brown the chicken with seasonings on medium heat - then add tomatoes. Simmer for approx 10 minutes.
~2–3 cans of organic stewed tomatoes (or crushed tomatoes if you can’t find stewed – tomatoes that don’t have sugar or corn starch in it)
~ 3–4 garlic cloves, crushed
~Season with cumin, parsley, basil, rosemary, sea salt & red pepper flakes.
Brown the chicken with seasonings on medium heat - then add tomatoes. Simmer for approx 10 minutes.
Orange Ginger Chicken - Phase 2
~100 grams of chicken cut into chunks
~ 2 Oranges - extract the juice of one, and from the 2nd, cut 4 slices from the middle ~Juice of 1/2 lemon ~2-3 minced garlic cloves
~1Tbsp ginger root - peeled and minced ~1/2 tsp Basil ~Dash of Black Pepper
Preheat pan over Medium heat
Sprinkle Chicken with pepper
Add garlic and cook for approx 1 minute
Squeeze the juice of orange quarters over chicken
Add 4 orange slices, ginger, lemon juice & basil. Stir well
Cover and cook over medium heat for approx 20-30 minutes or until cooked through.
Another option is to place all of the ingredients (except the garlic) into a bag and marinate the chicken for four hours, kneading every couple of hours. I have also used a very small amount of coconut oil in place of oils.
~ 2 Oranges - extract the juice of one, and from the 2nd, cut 4 slices from the middle ~Juice of 1/2 lemon ~2-3 minced garlic cloves
~1Tbsp ginger root - peeled and minced ~1/2 tsp Basil ~Dash of Black Pepper
Preheat pan over Medium heat
Sprinkle Chicken with pepper
Add garlic and cook for approx 1 minute
Squeeze the juice of orange quarters over chicken
Add 4 orange slices, ginger, lemon juice & basil. Stir well
Cover and cook over medium heat for approx 20-30 minutes or until cooked through.
Another option is to place all of the ingredients (except the garlic) into a bag and marinate the chicken for four hours, kneading every couple of hours. I have also used a very small amount of coconut oil in place of oils.
Slow Cooker Roast - Phase 2
~1 very lean roast (remove any excess fat)
~1 whole white onion, chopped
~1 whole stalk of celery, chopped
~1/2 c. water ~salt, pepper, minced garlic, onion salt or spices
Place all the ingredients in crock pot and cook on low for 8-12 hours. Serve with shredded lettuce or as a lettuce wrap. This is so yummy and is great to have on hand. Freeze as individual 100 gram servings for a quick meal anytime.
~1 whole white onion, chopped
~1 whole stalk of celery, chopped
~1/2 c. water ~salt, pepper, minced garlic, onion salt or spices
Place all the ingredients in crock pot and cook on low for 8-12 hours. Serve with shredded lettuce or as a lettuce wrap. This is so yummy and is great to have on hand. Freeze as individual 100 gram servings for a quick meal anytime.
Chili - Phase 2
~1 lb extra lean dround beef ( or turkey) *
~3 c fresh tomatoes, chopped
~1 1/2 c water ~1/2 c onion, chopped ~ 4 garlic cloves, minced ~ 1 tsp garlic powder
~1 tsp onion powder ~ 1 tsp chili powder 1/2 tsp oregano ~ cayenne pepper to taste
~ salt and pepper to taste
Brown beef with garlic and onions. Stir in tomatoes and water. Add spices and bring to boil. Simmer on medium heat for 15–20 minutes. Top with green onion. 3 servings
~3 c fresh tomatoes, chopped
~1 1/2 c water ~1/2 c onion, chopped ~ 4 garlic cloves, minced ~ 1 tsp garlic powder
~1 tsp onion powder ~ 1 tsp chili powder 1/2 tsp oregano ~ cayenne pepper to taste
~ salt and pepper to taste
Brown beef with garlic and onions. Stir in tomatoes and water. Add spices and bring to boil. Simmer on medium heat for 15–20 minutes. Top with green onion. 3 servings
Country Breakfast in a skillet - Phase 3
~3 slices of "no‐sugar" bacon (or turkey bacon) ~ 1/3 c mixture of chopped onion, green & red peppers~1 small tomato cubed ~ 1/4 c shredded Mozzarella & Pepper jack cheese ( make sure you use white) ~ 2–3 eggs ~ salt & pepper to taste
In a large heavy skillet, cook bacon until crisp. Remove and drain. Pour off all but approx 2 tbls bacon grease. Add the veggies, stirring until they are tender. Add tomatoes and cook on medium heat for another minute. Add eggs, stirring until they are almost set. Sprinkle 3/4 of the shredded cheese and stir until melted. Season with Salt & Pepper. Crumple bacon and sprinkle over top of egg mixture along with the rest of the shredded cheese. Yum!
In a large heavy skillet, cook bacon until crisp. Remove and drain. Pour off all but approx 2 tbls bacon grease. Add the veggies, stirring until they are tender. Add tomatoes and cook on medium heat for another minute. Add eggs, stirring until they are almost set. Sprinkle 3/4 of the shredded cheese and stir until melted. Season with Salt & Pepper. Crumple bacon and sprinkle over top of egg mixture along with the rest of the shredded cheese. Yum!