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VLCD Recipes (Phase 2):
Drinks
Orange Julius:
1 cup crushed ice
1 cup partially defrosted Strawberries or 1 med Orange
5 drops Orange Stevia
5 drops Vanilla Cream Stevia
Blend until smooth
Strawberry Smoothie:
1 cup crushed ice
handful fresh strawberries
(or 1 cup water and handful of frozen strawberries)
5 drops vanilla
1/2 lemon, juiced
stevia, to taste
Mix in blender and enjoy.
Lemon Slush:
1/2 tsp. fresh squeezed lemon juice
1/2 cup water
1/2 cup ice
stevia, to taste
Mix in blender until slushy
Frozen Java:
3 - 5 ice cubes
5 drops of vanilla extract & stevia, to taste or, flavored stevia drops, to taste
1 Tbsp milk
1 cup of coffee
Mix in blender. Pour into glass and serve.
Frozen Cappucino:
1 cup crushed ice
5 drops of peppermint stevia
5 drops of chocolate stevia
5 drops of Valencia orange stevia
1 cup of coffee
Mix in blender until smooth. Pour into glass and serve.
Dressings/Marinades
Strawberry Vinaigrette:
Entrees, Soups, Appetizers
Homemade Chicken Broth:
3.5oz chicken (you can add more chicken, but track your portions)
parsley
onion powder
garlic
thyme
rosemary
oregano
basil
bay leaf
salt
pepper
Fill saucepan 3/4 full with water.
Bring to boil.
Add chicken and seasonings (to taste)
Boil for 20 mins.
Remove boiled chicken & serve or refrigerate and save for later.
Strain out bay leaf & seasonings.
Let broth cool to room temperature.
Skim fat off surface (if any).
Refrigerate broth.
Once cold, skim the rest of the fat from the top.
Store in refrigerator or freeze for later use.
Simple Tomato Soup:
1 small can of Hunts tomato sauce with basil, garlic, and oregeno (check the ingredients for added sugar!)
1/2 can of water (use tomato sauce can)
chili powder (to taste)
onion powder (to taste)
Add all ingredients to small saucepan.
Cook over medium heat until hot.
*Tastes great poured over grilled chicken!
Creamed Chicken Soup:
3.5oz cooked chicken
celery (allowed amount)
1-2 c broth
3 cloves garlic
1 T dehydrated minced onion
1/2 t parsley
1/2 t basil
sea salt (to taste)
ground white pepper (to taste)
Preheat saucepan over MED-HI 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 mins.
Lemon Chicken Soup:
3.5oz cooked chicken breast (shredded)
chopped spinach (allowed amount)
2-3 c chicken broth
Juice of 1 lemon
1 t thyme
sea salt (to taste)
ground white pepper (to taste)
Preheat saucepan over MED heat.
Combine all ingredients.
Bring to a boil, then simmer 20 mins.
Curried Asparagus Chicken Soup:
2.5 cups water
3.5oz chicken breast
1 serving asparagus, chopped
1/2 t coriander
1 t curry powder
1/2 t cumin
salt / pepper to taste
1 t. garlic powder
1 t. onion powder
Poach chicken in water with spices to make broth. Remove chicken and set aside to cool. Bring broth to a boil, add asparagus. Boil until tender.
Put asparagus with a little of the broth in blender, puree til smooth, place back in pan. Dice chicken into cubes, and pan sear with additional curry, coriander and cumin, if desired. Place chicken back into soup and stir well. Let it cook down to desired consistency.
Buffalo Chicken:
1 pound chicken breast tenders
1 cup vinegar
1 cup water
1-2 T cayenne pepper
1-2 T chili powder (adjust as needed)
Frank's Original Red Hot Sauce
In small bowl, mix vinegar, water, and cayenne pepper. Add chicken to marinade and refrigerate for 1-2 hrs. Preheat oven to 350. Add chili powder to a small dish and dip chicken in chili powder. Place on rack in baking pan. Bake 15-20 minutes, turning halfway through. Serve immediately with Hot Sauce.
Makes 4 portions..
Lemon Mustard Broiled Chicken:
3.5oz chicken
Juice of 1/2 lemon
1 T spicy mustard
1/2 t black pepper
1/2 t oregano
1/4 t cayenne pepper
Preheat broiler.
Broil 1 side of chicken 5-10 mins until slightly browned.
In small bowl, add the rest of the ingredients and mix well.
Spoon mixture onto chicken. Flip over and coat other side.
Broil uncooked side 5-10 mins or until no longer pink.
Crunchy Apple Chicken Salad:
3.5 oz chicken, cooked and diced
1 apple, diced
3 stalks celery, diced
3 T lemon juice
1/8 t cinnamon
dash of nutmeg
dash of salt
stevia to taste
wedge of lemon
Mix ingredients together, sprinkle with stevia and cinnamon. Chill for 20 minutes. Serve with a wedge of lemon if desired.
Sweet-n-Spicy Chicken Wraps:
3.5oz of chicken breast
4 cabbage leaves whole
1 small apple cored and chopped
2 T of Braggs Liquid Amino Acids
Water
1 T Tabasco Course Ground Mustard
2 gloves of garlic minced
2 T of Organic Beef or Chicken Broth
Pepper to taste
1 t Onion Powder
1 t Garlic Powder
In one small skillet put 3.5oz of chicken with 2 T of Braggs Liquid Aminos, Black Pepper, onion powder, and garlic powder. Cook chicken until done, adding water to deglaze pan and keep chicken moist.
While chicken is cooking add water to another large pan (try a 8"-10" pan with high sides so the cabbage leaves lay open and will not tear) and bring to a boil. Add Cabbage leaves one at a time just to cook until cabbage leaf is tender and plyable. (You may want to remove the hard veins of larger leaves.) As they are done remove and set aside.
Once the chicken is completely cooked remove from the pan, let it cool, and chop it up, retaining the juices. To those juices, add the minced garlic 1 T of mustard and about 2 T of organic beef or chicken broth. Bring to boil and cook your apples in this mixture. Once the apples start cooking down and become tender, add the chopped chicken to the apples.
Take your large steamed cabbage leaves and spoon in the mixture and roll into wraps.
Chicken (or Steak) Pizzaiola:
3.5oz chicken (or steak)
tomato (diced)
2-3 cloves minced garlic
1 t oregano
1 t basil
1/4 t chili powder
black pepper
Preheat oven to 350.
Place 1/2 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, chili powder, and black pepper. Place on top of meat.
Cover tightly with aluminum foil or with lid.
Bake 45-60 mins.
Stuffed Baked Lobster:
3.5oz raw lobster tail
1 serving Melba toast crumbs
½ cup vegetable broth or water
1 T minced onion
1 clove garlic crushed and minced
1/8 t garlic powder
1/8 t onion powder
Paprika to taste
Salt and pepper to taste
Mix Melba toast crumbs with spices, garlic and onion. Stuff lobster tail with Melba mixture and place into baking dish stuffing side up. Pour vegetable broth over the lobster, dust the lobster with more paprika and bake at 350 degrees for approximately 20 minutes. Broil for additional 1-2 minutes to brown. Add salt and pepper to taste and serve with lemon wedges if desired.Rosemary Garlic Steak:
3.5oz steak
1 T ACV
1 T fresh rosemary
1 t garlic paste (3-5 cloves minced)
1/2 t crushed red pepper
In small dish, add ACV. Add steak and coat.
In small bowl, combine rosemary, garlic, red pepper. Rub on both sides of steak.
Place steak in small dish, cover, and refrigerate 4 hours - overnight.
Grill to desired doneness.
*Chicken is also great, in place of steak.
Beef Chili:
3.5oz ground beef or steak
1 tomato (halved)
1/2 c water or broth
3 cloves minced garlic
1/2 t onion powder
1/2 t oregano
1/4 t cumin
1/4 t black pepper
1/4 t cayenne
1/4 t basil
1/4 t thyme
Preheat pan over MED heat.
Add minced garlic and 1 T of the water/broth to pan.
Saute 2-3 mins. Be sure not to burn the garlic. Add more water/broth as necessary.
Increase heat to MED-HI.
Add ground steak and saute until brown.
Add all seasonings and cook an additional 3 mins. Add more water/broth as necessary.
While that is cooking dice 1/2 of tomato and place other 1/2 in food processor or blender to puree.
Mix in tomatoes, puree, and rest of broth.
Turn heat down to MED-LO and simmer until it reaches desired thickness.
Spicy Asian Vinagrette Cucumbers:
1 serving cucumbers
Splash of Braggs Amino
Splash of vinegar
Stevia to taste
Crushed red pepper
Slice cucumbers and toss in Braggs, vinegar, stevia and crushed red pepper. Let sit for about 10 minutes to "pickle" the cucumbers a bit.
Talapia with Tomato Salsa:
3.5oz Talapia
Salsa:
1 med tomato diced
1 clove of garlic-minced
1 T diced cilantro
juice of 1/2 lemon
salt, pepper, & onion powder to taste
Mix salsa. Place Talapia on foil, cover with salsa, and fold up sides of foil to seal.
Bake at 350 for 10 -15 minutes, fish should flake easily with fork when done.
Serve w/melba toast or bread stick.
Desserts
Apple Crisp:
Filling:
1 apple
Juice from 1/2 lemon
1 T water
Stevia (to taste)
cinnamon (to taste)
Preheat oven to 400.
Peel, core, and slice/chop apple.
Place apples in small baking dish.
Cover with lemon juice, stevia, water, and few dashes of cinnamon. Toss.
Topping:
1 grissini or melba toast
1 t milk
1/2 t cinnamon
1/4 t nutmeg
1/4 t pumpkin pie spice
Grind grissini or melba toast into a powder using food processor or coffee grinder.
Add milk and slowly stir until mixture forms a slightly moist crumbly topping.
Sprinkle on top of apple filling.
Bake:
Cover dish and bake 20 mins.
Remove cover and broil 1-2 mins to crisp topping.
Apple Sauce:
Bake apple. Peel off skin. Mash. Add cinnamon and 2 -3 drops of liquid stevia. Mix all together and serve.
Jamaican Grapefruit:
1⁄2 grapefruit
Cinnamon
2 - 3 drops liquid stevia, or to taste
Using a serrated edge knife, cut grapefruit in half as normally would and place on an oven safe dish and bake for 2 minutes. Cut around center core, rind, and partitions. Sprinkle with cinnamon and stevia.
Strawberry Flower:
4 large strawberries or 6 small
1 T. cinnamon
2 - 3 drops liquid stevia, or to taste
Slice strawberries and place on a plate shaped like a flower. Mix cinnamon and stevia and sprinkle over the strawberries.
Detox Bath:
1 - 2 cups baking soda
1 - 2 cups epsom salt
A relaxing way to relieve stress, remove toxins, and soften your skin.
Maintenance Recipes (Phase 3):
Rolls:
3 large eggs
pinch of cream of tartar (1/8 tsp)
3 ounces cream cheese (Do not soften)
Preheat oven to 300 degrees F.
Separate the eggs and add cream cheese to the yolks. Use a mixer to combine the ingredients together. In a separate bowl, whip egg whites and cream of tartar until stiff (if you're using the same mixer, mix the whites first and then the yolk mixture). Using a spatula, gradually fold the egg yolk mixture into the white mixture, being careful not to break down the whites. Spray a cookie sheet with non-stick spray and spoon the mixture onto the sheet, making 6 mounds.
Bake about 30 minutes (You want them slightly softer, not crumbly). Let cool on the sheet for a few minutes, and then remove to a rack and allow them to cool. Store in a loosely open sack and allow to rest on the counter before use (otherwise they might be too moist). Can be frozen.
Notes: If you are making these to be savory (for burgers) you can add dill or other seasonings to the yolk mixture. If you want a more sweet roll, add a very small amount of stevia sweetener to the yolk mixture.
Makes 6 rolls.
Nutritional information per roll: Calories:85 , Carbohydrates: .6 g, Fiber: 0g, Net Carbohydrates: .6g, Protein: 4g, Fat: 7.5
Zucchini Doritos-style chips:
1 large zucchini, shredded
2 eggs
2 cups cheese
Preheat oven to 450 degrees F.
Grease 2 cookie sheets.
Cut ends from zucchini. Shred. Mix with egg and cheese. Make 6-8” circles on greased cookie sheet(s). Bake at 450 degrees for 12 minutes. Loosen and flip the circles. Bake for another 5 minutes at 450 degrees.
With a pizza cutter, cut rounds into triangles (about 6 per round).
Let cool on a rack for 6-8 hours in a cool oven. To store, keep loosely in a bag or a plastic container in the refrigerator or on the counter. Best used within a week of preparation.
After chips have dried substantially, in a plastic container toss with popcorn seasoning for desired flavor.
Makes 36 chips.
Nutritional Information:(Per 12 chips, 1/3 of recipe): Calories: 151, Carbohydrates: 1g, Fiber: 0g, Net Carbohydrates: 1 g, Protein: 10 g, Fat: 13 g
Spanish Rice:
1 16 ounce bag frozen cauliflower, cooked and chopped (or grated/riced/processed)
½ cup onion, chopped
1 cup mushroom, chopped
4 Tbsp canola oil
2 cloves garlic, chopped
1 tsp chicken bouillion (look for product with no msg)
1 tsp cumin
1 can ro-tel
In a skillet over medium heat, cook onion, garlic and bouillion until onion is clear, about 5 minutes. Add mushrooms and cauliflower, chopping and stirring. Stirring occasionally, cook for about 10-15 minutes, or until cauliflower has turned golden brown. Stir in ro-tel or enchilada sauce. Remove from heat. Let rest for 5 minutes. Serve.
This also makes great leftovers.
Makes 6, ½ cup servings.
Nutritional information for 1/2 cup (with ro-tel):
Calories: 110 (cooking oil), Carbohydrates: 5 grams, Fiber: 2 grams, Net Carbohydrates: 3 grams, Protein: 2 grams, Fat: 10 grams (cooking oil)
Spring Chicken Skillet:
1lb boneless chicken breasts
1 small onion (chopped)
1 T chopped garlic
2 cups cherry or grape tomatoes
chicken grill seasoning (to taste)
salt (to taste)
Bring skillet with non-stick spray to med-hi heat. Sprinkle both sides of chicken breasts with chicken grill seasoning. Add chicken to skillet and sear each side for 4-5 minutes. Remove chicken and let cool. Chop chicken. Re-spray skillet and add chicken, onion, and garlic. Cook until chicken is done and onlions are brown. Add salt and tomatoes. Reduce heat to low and cover. Simmer for 10 minutes. Enjoy!
Cauliflower Pizza Crust:
1 cup cooked, riced cauliflower
1 egg
1 cup mozzarella cheese
1/2 tsp fennel
1 tsp oregano
2 tsp parsley
pizza or alfredo sauce
toppings (make sure meats are cooked)
mozzarella cheese
Preheat oven to 450 degrees Farenheit.
Spray a cookie sheet with non-stick spray.
In a medium bowl, combine cauliflower, egg and mozzarella. Press evenly on the pan. Sprinkle evenly with fennel, oregano and parsley.
Bake at 450 degrees for 12-15 minutes (15-20 minutes if you double the recipe).
Remove the pan from the oven. To the crust, add sauce, then toppings and cheese.
Place under a broiler (grill for the Europeans) at high heat just until cheese is melted.
Tips:
You can use frozen cauliflower prepared according to package directions. After cooked and slightly cooled, I shred cauliflower with a cheese grater, and then measure for the recipe. (Don't pack down the cup with cauliflower. Just fill it with a spoon or the cup itself.)
Pork Rind Pizza:
1 bag pork rinds, crushed
1/2 cup shredded mozzarella cheese
1/4 cup grated parmesan cheese
3 eggs, beaten
Add all the ingredients and mix well.
Press into a non-stick sprayed pie plate, bottom and sides.
Bake in preheated 350 degree oven for about 8-10 minutes.
Add your toppings and then re-bake until cheese and toppings are hot.
The recipe could easily be doubled to fit an actual pizza pan.
My advice is to make it very thin so that it will be crispy!
*Try Great Value Pizza sauce from Wal-Mart, at only 3 net carbs per quarter cup.
Banana Cream Pie:
Sugar free banana pudding on top of a giant oopsie roll, topped with sugar free whip.
This is a maintenance *caution* recipe. Do not over induldge! :)
White Chocolate Wonderful Peanut Butter Cookies:
1 cup 100% Natural White Chocolate Wonderful Peanut Butter (or any 100% natural peanut butter of your choice)
1 cup Splenda (use only if your weight has "stabalized", otherwise I recommend using stevia; 1tsp of stevia equals 1 cup of sugar)
1 egg
1 t vanilla extract (optional)
Mix. Bake for 8-10 minutes in 350 degree oven. This is a maintenance *caution* recipe. Do not over induldge! :)
This site is still under construction. More recipes to come!
