RECIPES

Add flavoured stevia and ice to purified or filtered water or mineral water to make yummy sodas. You can have as many a day as you wish. Flavours available – chocolate, orange, mint, vanilla cream, berry, lemon, hazelnut, peppermint, cinnamon, toffee etc.

Vitamin Water Zero Go-Go. This type of Vitamin Water is sweetened with Stevia. $1.00 per bottle.

 

Boil 1 cup of water soak 5 green tea bags for 3-5 minutes, add stevia – E.g: pomegranate, raspberry, mango or mix and match. Pour into 2 litre jug and fill with water. Add juice of 1 lemon. Add 4-5 droppers full of stevia (plain or flavored. Apricot nectar, Valencia orange, and lemon is good.

Ice blocks Add flavoured stevia to purified or filtered water to make yummy ice blocks. You can have as many a day as you wish. Flavours available – chocolate, orange, mint, vanilla cream, berry, lemon, hazelnut, peppermint, cinnamon, toffee plus more.

Herbal teas (tea bags are easiest) can be brewed and frozen into iceblocks. So many flavours available. E.g.: strawberry & cranberry, lemon, honey, apple, or many combinations of fruits.

 

Steviadent Gum available on-line flavoured with stevia.

 

Taco Seasoning – 1 t chilli powder. 2 t onion powder. 1 t ground cumin. 1 t garlic powder 1 t paprika. 1 t ground oregano.

 

Tomato and/or Chilli Sauce

Unsweetened tomato sauce available in health foods section. Read the label must be zero sugar. You can also add chilli powder.

Cocktail Sauce for shrimp

2 tbsp sugar free tomato sauce. 2 tablespoons onion powder. salt & pepper and stevia to taste. 1 teaspoon Paprika. 1 tablespoon apple cider vinegar to taste

Sweet and Sour Vinaigrette Salad Dressing

1-3 tbsp of apple cider vinegar salt, pepper. Stevia to paste Mix ingredients then drizzle over salad, spinach, vegetables, or stir fry.

Chicken Gravy

1/2 c homemade broth and 1 grissini bread stick Add 1/4 c broth to small saucepan and bring to boil. While broth is heating, grind grissini 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 1/4 c broth. Reduce heat to MED and whisk for 3-4 minutes, until thickened. Add some salt, pepper, thyme, sage, or poultry seasoning, etc for more flavor. Add any spices you like.

Smoky BBQ Sauce

2 tbsp sugar free tomato sauce. 2-3 tbsp water. 1/2 tbsp dehydrated minced onion. 1/2 tsp red wine vinegar or apple cider vinegar. 1/4 tbsp sugar free liquid smoke. 1/4 tsp paprika. 1/4 tsp chili powder. 1/8 tsp cinnamon. 1/8 tsp cloves. 1/4-1/2 tsp sugar substitute (if needed). Salt/pepper. In small non-stick pan, combine all ingredients and bring to boil. Reduce heat and simmer 20 minutes.

Spicy Mustard Dressing

2 cups organic apple cider vinegar. 1/4 bottle of amino liquids. 2 tsp of wasabi powder 2 tsp of dry mustard powder. Shake well and keep refrigerated.

Dressing (can use as marinade too for meat and vegetables and for all salads)

2/3 cups apple cider vinegar. /3 cup of lemon juice. 1 Tbsp. of water Add to taste: salt & pepper, dried shallots, garlic powder, onion salt, chives, dried cilantro, parsley, basil. Add stevia (plain or Valencia orange) start with 1 dropper full and add to taste.

 

Chicken or Fish Broth (Cook large amount to freeze and use for other recipes)

4oz or 100 gram pieces of chicken or fish
4 cups water 1 tsp of each: garlic powder, onion salt, celery salt, poultry seasoning, salt, pepper You can also add diced whole onion, cabbage etc as per your vegetable allowance Combine ingredients in pot and cook until chicken is done. About 35 minutes.
You can also freeze some in ice cube trays without the whole vegetables and chicken for sautéing vegetables etc.

Cream of Chicken Soup

4 oz Cooked chicken
3 cloves garlic.
1-2 cups broth as above recipe.
1/2 cup celery.
1 tbsp dehydrated minced onion.
1/2 tbsp parsley
1/2 tsp basil.
Ground white pepper & sea salt
Preheat saucepan med 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.

Chicken vegetable Soup

  • 6 cups of Chicken Broth Base (see recipe)
  • 4 oz cooked chopped chicken
  • 3 stalks of chopped celery
  • 1 whole sweet onion chopped
  • 2 handfuls of chopped cabbage
  • 2 medium sized chopped tomatoes (optional)

Combine all ingredients and bring to a boil. Turn heat to low and simmer for 30 minutes or until vegetables are tender adding cabbage for the last 10 minutes.

French Onion Soup

Saute 1 large onion thinly sliced with 3 garlic cloves minced for 10 minutes
Stir in 1 tsp powdered stevia, cook 10 minutes
Add 2 cups of beef broth and bring to a boil.
Reduce heat to simmer, cover and cook 20 minutes. Add salt & pepper to taste.

 

Cucumber Apple Salad

  • 1/2 or 1 chopped apple
  • 1 sliced cucumber
  • 2 T. apple cider vinegar
  • 1 T. Water. garlic salt and pepper
  • Stevia (optional)

Chop apple and thinly slice cucumber. Combine vinegar and water. Season with garlic salt, pepper and stevia to taste.

Turkey Salad

  • 4 oz of turkey breast
  • 1/2 sliced peeled cucumber
  • 1/2 chopped fresh grapefruit
  • 1/4 cup sliced celery
  • sliced onion
  • 1/2 lemon
  • Salt, pepper and cumin to taste

Grill Turkey breast with seasoning until no longer pink and juices run clear. Remove from grill and cool. Cut turkey into bite-size pieces. Toss together all other ingredients and add turkey.

Radish Salad

Radishes, sliced (allowed amount) lemon juice. 1 minced onion 1 T parsley. 1-2 t liquid aminos. Salt/pepper (to taste) In bowl, combine all ingredients and refrigerate 30 mins to 1 hr before serving.

Strawberry Chicken Salad

  • 1/2 cup lettuce
  • 4 oz Chicken
  • 1/2 cup Strawberries, sliced
  • Sweet N Sour Vinaigrette Dressing [see recipe in sauces]

Grill, bake or steam fry chicken. Slice into bite sized pieces. Put lettuce in bowl with sliced strawberries, put chicken in and toss. Drizzle with Sweet N Sour Vinaigrette, salt, pepper and herbs as desired. Toss till lettuce is coated.

Slaw

2 cups shredded cabbage. Dressing to taste. Toss and chill.

Chopped Salad

Chop up cabbage, apple, cucumber, onion, celery, and cooked asparagus (optional) Add Dressing and toss.

Dressing: 2/3 cups apple cider vinegar. /3 cup of lemon juice. 1 Tbsp. of water Add to taste: salt & pepper, dried shallots, garlic powder, onion salt, chives, dried cilantro, parsley, basil. Add stevia (plain or Valencia orange) start with 1 dropper full and add to taste.

Citrus Tomato Salsa

1 large chopped tomato. 1 tbsp. fresh lemon juice. 1/8 tsp celery salt 1/8 tsp chili powder. 3 drops of clear stevia. 1 tsp of fresh cilantro 1/8 cup of dressing (see recipe). Combine and refrigerate.

 

Grilled Onions

1 whole sweet onion. Sea salt Slice sweet onion and place on preheated grill. Sprinkle with sea salt. Grill 4-5 min. until tender and juicy. You can grill with your meat first to flavor the onion.

Lemon Zest Asparagus

  • 1 cup asparagus
  • Fresh lemon juice
  • Sea salt and ground pepper

Rinse asparagus and break off any tough, white bottoms, peel if desired. Cut into 1-2 inch sections place in boiling water and simmer for 2 minutes. Drain. While asparagus is still hot, toss them in bowl with lemon juice. Salt and pepper to taste. Serve warm or room temp.

Steamed Cabbage

  • Head of cabbage cleaned and drained
  • Sea salt to taste
  • Juice of 1/2 lemon

Steam cabbage for until tender (10-15 minutes). Toss with lemon juice and add salt and cracked pepper.

Steamed Cabbage

  • 1 cup asparagus – 1-2 cloves of minced garlic
  • 1/2 tsp of parsley – 1/4 tsp of oregano – salt & pepper to taste
  • Juice of 1/2 lemon

Preheat oven to 400 deg. Trim asparagus and lay on non-stick aluminum foil. Add seasonings. Wrap all end of foil making a sealed pocket. Roast for 15-20 minutes.

 

Fillet of Sole

  • 4oz or 100 grams of sole. 1/4 teaspoon of lime juice
  • dash of tarragon. 1/2 teaspoon of garlic
  • dash of chopped chives. Sea salt to taste

Lines a pot with baking paper, place on hot element, and sprinkle with all ingredients then add fish. Turn fish after a few minutes. Heat till cooked inside.

Grilled Marinated Shrimp

1/4 cup chopped fresh onion. 1 lemon juiced. 1 tbsp chopped Coriander
3 cloves garlic, minced. 1 teaspoon salt. 1 teaspoon ground black pepper or cumin
6 oz large medium cooked shrimp, peeled and deveined with tails attached
In a zip lock plastic bag, combine the shrimp with all other ingredients. Seal, and marinate in the refrigerator for 15 min to 1 hour. Preheat grill for medium-low heat. Cook shrimp for 5 minutes per side, or until opaque.

 

Steak Fajitas

  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon onion powder
  • 1/4 teaspoon garlic powder
  • 1/4 cup water
  • Salt 4oz round steak
  • Onions cut into strips
  • 2 tablespoons fresh lime juice

Place all ingredients into zip lock bag, knead and mix gently to coat. Refrigerate for 15 minutes.

Heat a large non-stick pan. Empty the contents of the bag into the pan and cook over medium heat, stirring occasionally, until the vegetables are crisp-tender and the steak is cooked through, about 6 minutes.

Spicy Minced Steak Patty

  • Add 1 T chili powder
  • 2 t onion powder
  • 1 t ground cumin
  • 1 t garlic powder
  • 1 t paprika
  • 1 t ground oregano to 4 oz minced steak
  • Fry on baking paper in hot pan

Taco Salad

  • 2 cups chopped romaine lettuce
  • 4oz of lean ground beef garlic salt
  • 1/4 tsp of chili seasoning
  • 1 Crunched up melba toast or crusket
  • Saute ground beef and spices

Sprinkle on top of lettuce and top with crumble melba toast

 

Chicken Fajitas

  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon onion powder
  • 1/4 teaspoon garlic powder
  • 1/4 cup water
  • Salt 4oz round steak
  • Onions cut into strips
  • 2 tablespoons fresh lime juice

Place all ingredients into zip lock bag, knead and mix gently to coat. Refrigerate for 15 minutes.

Heat a large non-stick pan. Empty the contents of the bag into the pan and cook over medium heat, stirring occasionally, until the vegetables are crisp-tender and the steak is cooked through, about 6 minutes.

 

Candied Apples (note this can be made ahead for 2 days of fruit allowance)

  • 4 apples – 4 packets of stevia
  • 1 tsp. of cinnamon
  • 2 cups of water
  • 1 tsp of vanilla stevia

Place 4 apples in a baking dish. Pour the water over top. Sprinkle sweetener and cinnamon over apples. Bake at 350 degrees for an hour. Take out of oven and add vanilla to the liquid and stir. Take apples out and pour sweetened water mixture over apple.

Stewed apple with Cinnamon

Peel apple, stew with a little water. Mash, add cinnamon stevia or powdered cinnamon, and eat hot or cold.

Strawberry shortcake

Plain melba toast. Add 1 drop of stevia (vanilla creme flavor) top with sliced strawberry. Add another drop of stevia (vanilla creme flavor)

Strawberry & orange smoothie

  • 1 cup of frozen or fresh strawberries
  • 1 orange juiced
  • 3/4 cup of crushed ice
  • Stevia flavor of choice (1/2 dropper full or 1 packet)
    (optional)
    1 handful of frozen spinach leaves (you won’t even be able to taste these) Blend in blender till smooth

Place 4 apples in a baking dish. Pour the water over top. Sprinkle sweetener and cinnamon over apples. Bake at 350 degrees for an hour. Take out of oven and add vanilla to the liquid and stir. Take apples out and pour sweetened water mixture over apple.