Cucumber Salad
1 cucumber sliced/ diced
2 tablespoons apple cider vinegar
1 tablespoon fresh lemon juice
1 tablespoon Bragg's amino acids
1 teaspoon finely minced onion
Cayenne pepper to taste
Stevia to taste
Mix ingredients together, marinate for 15 minutes or more and serve chilled.
Makes one serving (1 vegetable)
Cold Chicken Curry Salad
100 grams diced chicken
1 apple diced
Celery diced (optional)
¼ cup water
2 tablespoons lemon juice
1 tablespoon finely minced onion
1 clove of garlic crushed and minced
¼ teaspoon curry powder or to taste
Dash of garlic powder
Dash of onion powder
Dash of cayenne pepper
Dash of cinnamon
Dash of turmeric
Stevia to taste
In small saucepan lightly sauté chicken in lemon juice until lightly brown,
add ¼ cup water and spices. Stir well and simmer over low heat until liquid
reduces to form a sauce and chicken is cooked well. Add water as needed to create the consistency you want. Chill then serve.
Makes 1 serving (1 protein, 1 vegetable, 1 fruit)
Lobster Salad
100 grams lobster tail diced
Celery, sliced steamed fennel bulb, or tomatoes (optional)
1 tablespoon lemon juice
1 teaspoon apple cider vinegar
Pinch of chopped green onion
Pinch of tarragon
Salt and black pepper to taste
Stevia to taste
Mix lobster, liquid ingredients and spices together and serve over a salad,
arugala greens, or with another vegetable.
Makes 1 serving (1 protein, 1 vegetable)
Phase 3 modifications: Stir in 1-2 tablespoons mayonnaise or sour cream.
You can also add any kind of fresh fruit like grapes, diced apple, or top with
stevia caramelized pear slices. Add a small amount of chopped walnuts,
almonds, or pine nuts for added crunch.
Spicy Crab Salad
100 grams crab
Celery diced (optional)
1 tablespoon lemon juice
2 teaspoons apple cider vinegar
1 tablespoon Bragg's liquid aminos
1 tablespoon finely minced red onion
Dash of garlic powder
Dash of onion powder
Cayenne pepper to taste
Salt and black pepper to taste
You may substitute 1 teaspoon of Old Bay seasoning for the powdered
ingredients.
Steam the crab and chop into medium chunks. Toss with onions, spices, and liquid ingredients. Marinate for 15 minutes or more and serve over mixed
green salad or add diced celery.
Makes one serving (1 protein, 1 vegetable)
Shrimp Cocktail
100 grams raw shrimp (approximately 10-12 medium shrimp steamed)
Cocktail sauce
3 ounces tomato paste
2 tablespoons lemon juice
1 tablespoon apple cider vinegar
1 teaspoon hot sauce
1/8 teaspoon of horseradish or to taste
Dash of mustard powder
Stevia to taste
Salt and pepper to taste
Water as needed for desired consistency
Mix tomato paste, vinegar, horseradish, lemon juice and spices together and
allow spices to marinate and dipping sauce to chill. Add additional water as
needed to create desired consistency. Steam the shrimp until pink and well
cooked. Chill shrimp for 30 minutes in the refrigerator and serve with
cocktail dipping sauce.
Makes 1 serving (1 protein, 1 vegetable)
Chilled Garlic Refrigerator Pickles
One medium cucumber sliced into rounds
4 cloves of garlic in thin slices
¼- ½ cup apple cider vinegar
3 tablespoons lemon juice
Salt
Mix liquid ingredients together. Salt cucumber slices well. Pack cucumber
slices tightly into a small glass canning jar layering garlic slices in between
layers. Pour apple cider vinegar and lemon juice into container until liquid
covers the slices. Refrigerate overnight. Pickles can be refrigerated for up
to 4 days. Or marinate cucumber slices in salt, vinegar and garlic then use a pickle press or weighted plate to press out excess liquid.
Makes 1-2 servings (1 vegetable)
Orange Cabbage Salad with Chicken
100 grams of chicken
½ head of any kind of cabbage
One orange (3 tablespoons of juice and remaining orange sliced or in
segments)
1 tablespoon apple cider vinegar
2 tablespoons lemon juice
1 tablespoon Bragg's liquid aminos
Pinch of fresh or powdered ginger
Dash of cayenne (optional)
Stevia to taste (optional)
Salt and fresh black pepper to taste
Marinate strips or chunks of chicken in apple cider vinegar, lemon juice and
spices. Cook thoroughly browning slightly. Prepare dressing with 3
tablespoons of orange juice, Bragg's, stevia, black pepper, salt and cayenne.
You may add extra apple cider vinegar if desired. Shred cabbage into
coleslaw consistency and toss lightly with dressing. Allow to marinate for at
least 20 minutes or overnight. Top with chicken and orange slices.
Makes one serving (1 vegetable, 1 protein, 1 fruit)
Phase 3 modifications: Add a drizzle of olive or sesame oil, top with sliced
almonds or sesame seeds.
Cold Asparagus Salad
Asparagus spears
3 tablespoons lemon juice
Fresh chopped mint leaves or parsley
2 tablespoons caper juice
1 tablespoon finely minced red onion
Salt and pepper to taste
Lightly steam the asparagus until tender. Marinate in juices and spices for at least 30 minutes and enjoy.
Makes one serving (1 vegetable)
Phase 3 modifications: Add olive oil or drizzle with melted butter.
Red Cabbage Salad
3 tablespoons Bragg's liquid aminos
3 tablespoons lemon juice
¼ teaspoon onion powder
¼ teaspoon garlic powder
1 clove finely minced garlic
1 tablespoon finely minced onion
Cayenne pepper to taste
Stevia to taste
Salt and black pepper to taste
Combine spices with liquid ingredients. Coat cabbage thoroughly with
dressing and marinate for 1-2 hours or over night to blend flavors.
Makes 1-2 servings (1 vegetable)
Phase 3 modifications: Add olive oil or flax seed oil. Toss with crumbled
bacon or gorgonzola cheese.
Cucumber Orange Salad
1 cucumber sliced
Orange slices (1 orange)
Orange juice from 3 segments
1 tablespoon lemon juice
1 teaspoon apple cider vinegar (try tarragon garlic infusion page 58)
1 teaspoon fresh tarragon minced
1 tablespoon red onion minced
Salt and pepper to taste
Stevia to taste
Chopped fresh mint leaves (optional)
Combine apple cider vinegar, stevia, onion, and spices and mix well. Add
cucumber and orange slices, tarragon, salt, and pepper to taste. Marinate for 30 minutes. Garnish with fresh mint leaves.
Makes one serving (1 vegetable, 1 fruit)
Phase 3 modifications: Drizzle with hazelnut oil, top with toasted pine nuts.
Coleslaw/Apple slaw
½ head cabbage
1 apple diced (optional)
2 tablespoons lemon juice
1 tablespoon apple cider vinegar
¼ teaspoon garlic powder
Dash of mustard powder
Dash of cinnamon (optional)
Salt and pepper to taste
Stevia to taste
Slice cabbage in very thin strips. Toss with lemon juice and spices. Allow
to marinate for 30 minutes or overnight. Add apples and a 1/8 teaspoon of
cinnamon to make an apple slaw.
Makes 1-2 servings (1 vegetable coleslaw) (1 vegetable, 1 fruit apple slaw)
Phase 3 modifications: Add mayonnaise or Greek yogurt for a creamier
texture.
Citrus and Fennel Salad
½ grapefruit cut into medium chunks or 1 orange in segments
Fennel bulb steamed
2 tablespoons lemon juice
Chopped mint or cilantro
Stevia to taste
Slice fennel bulb and cut citrus into chunks. Combine ingredients in a bowl.
Mix well and chill.
Makes 1 serving (1 vegetable, 1 fruit)
Phase 3 modifications: Drizzle with olive oil and top with pine nuts
Spicy Thai Cucumber Salad
1 whole cucumber cut julienne style
2 tablespoons Bragg's liquid aminos
2 tablespoons lemon juice
2 tablespoons vegetable broth (optional)
1 tablespoon chopped green onion
1 clove of garlic crushed and minced
1 basil leaf rolled and sliced
1 teaspoon cilantro leaves chopped
1/8 teaspoon red chili flakes
Salt and pepper to taste
Stevia to taste
Chop up cucumber in julienne strips. Mix liquid ingredients with the garlic,
onion, fresh herbs and chili flakes. Mix in cucumbers and coat thoroughly
with spice mixture. Allow to marinate for 10 minutes or overnight.
Makes 1-2 servings (1 vegetable)
Phase 3 modifications: Add a little sesame oil or chili oil. Add chopped bell
pepper or other vegetables. Top with a tablespoon of crushed peanuts.
Crunchy Sweet Apple Chicken Salad
1 apple diced
3 stalks celery diced
3 tablespoons lemon juice
1/8 teaspoon cinnamon
Dash of nutmeg
Dash of cardamom
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.
Makes 1 serving (1 protein, 1 vegetable, 1 fruit)
Phase 3 modifications: Add chopped walnuts or raw almonds. Mix in low
sugar Greek yogurt or 1 tablespoon of mayonnaise for a creamier texture.
Curried Celery Salad
Celery stalks diced
2 tablespoons Bragg's liquid aminos
3 tablespoons lemon juice
1 tablespoon apple cider vinegar
1 tablespoon chopped green onions
Curry to taste
Stevia to taste
Add spices to liquid ingredients and mix thoroughly. Coat celery thoroughly
and allow flavors to marinate for 20-30 minutes and serve.
Makes 1 serving (1 vegetable)
Ceviche
100 grams chilled cooked white fish or shrimp
3 tablespoons lemon or lime juice
Diced tomatoes
1 tablespoon chopped onion
1 clove garlic crushed and minced
Fresh chopped cilantro
Dash hot sauce
Salt and pepper to taste
Steam the shrimp or fish. Add lemon, onion, garlic and chopped cilantro.
Stir in diced tomatoes and hot sauce. Chill and marinate the ingredients in
the refrigerator. Traditionally ceviche is not cooked. The citric acids
"cook" the fish. This is an alternative to cooking the shrimp or fish.
Makes 1 serving (1 protein, 1 vegetable)
Phase 3 modifications: Add diced jalapeno, add additional types of seafood. Serve over cream cheese for a vegetable dip.
Cold Fennel Salad
Fennel bulb steamed and diced
2 tablespoons lemon juice
1 teaspoon apple cider vinegar (optional)
1 teaspoon minced red onion
Dash of turmeric
Salt and pepper to taste
Stevia to taste
Chopped fresh mint leaves (optional)
Steam fennel until bulb is tender, Marinate Fennel in vinegar and spices or
any marinade and chill until ready to serve. Serve with appropriate fruit or
lemon juice. Add salt and pepper to taste. Works well with chopped apple
or slices of orange. (Only use the orange if you marinated with orange juice, remember not to mix fruits)
Makes 1 serving (1 serving vegetable)
Cucumber and Strawberry Salad
1 whole cucumber
Sliced strawberries
1 serving strawberry vinaigrette (page 45)
Fresh ground white pepper
Stevia to taste
Directions
Slice strawberries and cucumber. Toss with strawberries, dressing, stevia
and pepper to taste. Allow to marinate for at least 10 minutes.
Makes 1-2 servings (1 vegetable, 1 fruit)
Chinese Chicken Salad
100 grams chicken breast
Cabbage
3 tablespoons Bragg's liquid aminos
1 tablespoon apple cider vinegar
1 tablespoon minced green onion
1 clove of garlic crushed and minced
Fresh grated ginger or a dash of powdered
Pinch of red pepper flakes
Stevia to taste
Salt and pepper to taste
Brown the chicken with lemon juice, 1 tablespoon Bragg's, garlic, and
onion. Slice cabbage into fine strips. Steam lightly until cooked. Drain off
excess liquid. Add chicken, ginger, salt and pepper and chill. Sprinkle with
additional Bragg's.
Makes 1 serving (1 protein, 1 vegetable)
Phase 3 modifications: Drizzle with sesame oil. Add additional vegetables
such as bell pepper and mushrooms. Sprinkle with toasted almonds or
sesame seeds.
Asparagus and Apple Salad
6-8 stalks of asparagus chopped
1 apple diced
4 tablespoons lemon juice and water as needed
¼ teaspoon cinnamon
1 tablespoon finely minced onion
Salt and pepper to taste
Stevia to taste
Marinate asparagus in vinaigrette for 10 minutes or so. Lightly sauté
asparagus in lemon juice until just lightly cooked. Toss with finely chopped
onion, apple, and spices. Add salt, pepper, and stevia to taste. Chill in
refrigerator for 10 minutes and serve as a salad or hot as a side dish.
Makes 1 serving (vegetable, 1 fruit)
Arugula Salad with Chicken and Fruit
100 grams of chicken
2 or more cups of arugala greens
Your choice of apple, orange, strawberry or grapefruit slices
Dressing made from your choice of compatible fruit
1 tablespoon chopped red onion
Salt and pepper to taste
Cook chicken with a little lemon juice and water until slightly browned.
Prepare and wash arugala. Lay chicken slices on top of arugala salad and top with fruit and a dressing made from your fruit of choice.
Makes 1 serving (1 protein, 1 vegetable, 1 fruit)
Horseradish Slaw
Finely chopped cabbage
¼ cup apple cider vinegar
3 tablespoons broth (beef, vegetable, or chicken)
1-2 tablespoon Bragg's liquid aminos
1 tablespoon lemon juice
1 tablespoon minced red onion
¼ teaspoon horseradish or to taste
Pinch of celery seeds
Salt and black pepper to taste
Chop up cabbage finely. Discard any tough parts of the cabbage. In a small
bowl combine the liquid ingredients, horseradish and spices. Toss dressing
mixture with cabbage. Allow to marinate for at least an hour or over night.
Makes 1-2 servings (1 vegetable)
Phase 3 modifications: Add ¼ cup mayonnaise. Omit the lemon juice and
vinegar.
Melba Toast with Strawberry Jam
1 Melba toast
Strawberries
Stevia to taste
Puree fresh strawberries with stevia and serve on top of allowed Melba toast
or sprinkle crushed Melba toast over strawberry puree for a wonderful
crunchy texture. Add a little vanilla powder or cinnamon to the Melba toast for additional flavor.
Makes 1 serving (1 Melba toast, 1 fruit)
Melba Toast Croutons
Cinnamon
1 serving Melba toast
Lemon juice
Pinch of cinnamon
Nutmeg
Powdered stevia
Garlic
Ingredients
1 serving Melba toast
Lemon juice
Pinch of garlic powder
Pinch of onion powder
Paprika
Salt and pepper to taste
Sprinkle the Melba toast with lemon juice and spices and bake for 5 minutes
in a 350 degree oven or dust dry with your choice of spices.
Makes 1 serving (1 Melba toast)
Melba Toast with Spicy Cucumber
1 Melba toast
2-3 slices of cucumber
1 tablespoon apple cider vinegar
Pinch of minced red onion
Pinch of onion and garlic powder to taste
Dash of cayenne
Salt and pepper to taste
Combine spices with apple cider vinegar. Marinate cucumber slices in spice mixture. Top Melba toast with cucumber and sprinkle with onion. Save additional cucumber for an additional snack. Variations: sprinkle the
crumbs on top of a cucumber salad.
Makes 1 serving (1 Melba toast, 1 vegetable)
Chicken Salad
100 grams of chicken
Celery
2 tablespoons Bragg's liquid aminos
1 tablespoon lemon juice
1 teaspoon apple cider vinegar
¼ teaspoon organic poultry seasoning
1 tablespoon minced onion
Salt and pepper to taste
Cook chicken in a little water or chicken broth. Finely chop all ingredients.
Mix with spices and additional liquid ingredients.
Makes 1 serving (1 protein, 1 vegetable)
