Green Onion Soup 

green onions (allowed amount)

2 c vegetable broth

1-2 t liquid aminos

1 t parsley

1 t zsweet

1/2 t paprika

1/2 t salt

1/2 t dill

1/2 t thyme

1/8 t cayenne or red pepper flakes

1/8 t celery seed

1. Briefly steam the green onions until tender.
2. Preheat saucepan over MED heat.
3. Chop steamed green onions.
4. In a saucepan, saute the green onions in a bit of vegetable broth for a couple of minutes, then add the parsley, zsweet, paprika, salt, dill, thyme, celery seed, and cayenne. Saute 1-2 mins more.
5. Add remaining vegetable broth, reduce heat, cover and simmer 20-30 mins.

I Shouldn't Have A V8 

tomato (allowed amount)

juice of half lemon

1 t fresh cilantro, minced

1/2 t zsweet (to taste)

1/4-1/2 t garlic paste (to taste) or 1 clove minced

1/4 t cumin

1/4 t sugar-free worcestershire

1/8 t celery seed

salt/pepper (to taste)

tabasco (to taste)

1. In blender, combine all ingredients and puree until reaches desired consistency.
2. Place in refrigerator until chilled or serve over ice.

TIP: Depending on the amount of tomato used, you may need to vary most of these amounts according to taste.

Radish Salad 

radishes, sliced (allowed amount)

lemon juice

1 T dehydrated minced onion

1 T parsley

1-2 t liquid aminos

salt/pepper (to taste)

1. In bowl, combine all ingredients and refrigerate 30 mins to 1 hr before serving.

Lemon Ginger Asparagus 

asparagus (allowed amount)

1/2 c water

1/2 T fresh minced ginger root

3 cloves minced garlic

lemon zest

black pepper/p>

1. Preheat pan over MED heat.
2. Snap off woody ends of asparagus spears & discard.
3. Snap spears into 2-3 pieces.
4. Add garlic & ginger to the pan & cook for 2-3 mins.
5. Add asparagus & water. Bring to a boil for 5 mins.
6. Remove asparagus and top with lemon rind & pepper.
7. Serve.

Steamed Cabbage 

cabbage (allowed amount)

juice of half lemon

1/2 t spicy mustard

salt/pepper (to taste)

1. Place cabbage in steamer. Cover and steam 5-10 mins, until slightly tender.
2. In small bowl, combine spicy mustard and lemon juice.
3. Place cabbage in bowl. Add lemon/mustard mix and toss.
4. Sprinkle with salt/pepper.
5. Serve immediately.

TIP: If you have no steamer available, simply place & cover a strainer/ colander over a pot of boiling water.

Shrimp Stuffed Tomato 

100g cooked shrimp

tomato(es) - allowed amount

juice of half lemon

1 T parsley (and any additional seasonings you like)

salt/pepper to taste

tabasco (optional)

1. Place cooked shrimp in food processor. Pulse a few times to chop up shrimp. Or, simply chop with sharp knife.
2. In small bowl, combine chopped shrimp, parsley, lemon juice, salt/pepper.
3. Cover and refrigerate 30 mins-1 hr.
4. When ready to serve, cut off top of tomato. Scoop out inside of tomato.
5. Chop & combine inside of tomato with shrimp mix. (You may discard seeds if you like.)
6. Fill tomato with shrimp mix.
7. Top with a couple dashes of tabasco (optional) and serve.

TIP: This is great using baked fish as well.

Thai Cucumber Beef Salad 

100g steak

1 t sambal oelek or red pepper flakes

2-3 cloves minced garlic or 1 t garlic paste

1/4 t ground white pepper

2-3 T water

100g cucumber

half lemon

chopped cilantro

1. Peel, seed and slice cucumber.
2. In small dish, combine cucumber, juice of 1/2 lemon, and chopped cilantro. Toss.
3. Cover & refrigerate to marinate while preparing the rest of the dish.
4. Preheat pan over MED-HI heat.
5. Slice steak into very thin slices.
6. In small bowl, place steak, sambal oelek, garlic, and white pepper. Be sure to coat steak well.
7. Place steak in pan with water.
8. Stir fry for 2-5 mins depending on how you like your steak cooked.
9. Serve immediately while hot over cold cucumbers.

Albóndigas Soup 

1 serving meatballs

2-3 c beef or chicken broth

100g-200g bok choy, onion, or cabbage

fresh chopped cilantro

seasonings to taste

1. In saucepan, bring broth to boil.
2. Feel free to add any seasonings you like to taste (oregano, basil, pepper, garlic, etc). I'll usually add in some hot sauce or tabasco as well.
3. Add cooked meatballs, vegetable choice.
4. Cover & simmer 20-30 minutes or until vegetables reach desired tenderness.
5. Top with fresh chopped cilantro.
6. Serve.

French Onion Soup 

1 onion, thinly sliced

2 c beef broth

3-4 cloves minced garlic

1/2 t granulated sugar substitute

1/4 t black pepper

1. Preheat non-stick saucepan over MED heat.
2. Place onions and garlic in pan and cook uncovered 5-10 mins.
3. Stir in granulated sugar substitute.
4. Cook 10-15 mins until onions are carmelized.
5. Add beef broth & bring to boil.
6. Reduce heat to simmer, cover, and cook 20 mins.
7. Add black pepper.
8. Serve.

TIP: This dish makes quite a bit of soup so I'll usually split it into two servings. Then I will eat one with lunch, and another as a lateafternoon/ evening snack..

Marinara Sauce 

tomato

water

basil

parsley

onion powder

garlic (fresh minced)

salt

pepper

1. Fill small saucepan with a few cups of water & bring to boil.
2. Score skin of tomato in a few places with serrated knife.
3. Blanch tomato in the boiling water for 1-2 mins.
4. Immediately transfer tomato to ice water to cool and discard boiling water.
5. Remove skin of tomato and discard skin.
6. Preheat small non-stick saucepan over MED-HI heat.
7. If want chunky sauce, crush tomato with your hands in saucepan (discard stem). If you prefer smoother sauce, puree tomato in blender or food processor then add to pan.
8. Add garlic, onion powder, salt, pepper.
9. Bring to low boil, then immediately reduce heat to low, cover & simmer for 15 mins, stirring often to keep tomato from sticking.
10. Turn heat up to MED.
11. Add parsley, more garlic, and basil.
12. Cook 5-10 more minutes, stirring constantly. While cooking, start adding water 1T at a time until it reaches your desired consistency. I usually end up adding 3-4T of water.

NOTE: Add any spices that you prefer to this. I don't really measure them, I just toss in a bit of each.

Onion Rings 

80g sliced onion rings

1 grissini

1 T skim milk (as allowed daily)

1/4 t cayenne pepper)

1/4 t salt

1/4 t pepper

1. Preheat oven to 450.
2. In a small bowl, add milk, cayenne pepper, salt, pepper. Mix to make a batter.
3. Grind grissini in food processor until it is a powder. (I use my coffee grinder.)
4. Put grissini in a separate small bowl.
5. Place rings in batter bowl and toss to coat fully. (It's best to use your hands here to ensure you coat each ring.)
6. Let sit in batter 2-3 mins then toss again.
7. Dip each ring into the grissini powder by hand. I find it works best to do these one at a time, rolling the ring in the grissini coating instead of tossing or shaking it on.
8. Place on cookie sheet lined with non-stick aluminum foil.
9. Cook 6-7 mins. Then flip, cooking an additional 6-7 mins.
10. Serve immediately.

NOTE: Don't expect these to look like a diner's fried onion rings when you pull them out of the oven. I have to admit I was disappointed the first time when I saw them come out thinking I failed somewhere along the line. But then I tasted them. YUM! To me, they tasted like good ol' onion rings but without all the grease. Serve them plain or with homemade mustard and you're good to go.

Also, remember that this includes both your veggie and grissini portion for your meal.

Easy Homemade Broth 

100g chicken (you can add more chicken - you just need to track your portions)t

parsley

onion powder

garlic

thyme

rosemary

oregano

basil

bay leaf

salt

black pepper

1. Fill saucepan 3/4 full with water.
2. Bring to boil.
3. Add chicken and seasonings.
4. Boil for 20 mins.
5. Remove boiled chicken & serve or refrigerate and save for later.
6. Strain out bay leaf & seasonings.
7. Let broth cool to room temperature.
8. Skim fat off surface (if any).
9. Refrigerate broth.
10. Once cold, skim the rest of the fat from the top (if any).
11. Store in refrigerator or freeze for later use.

TIP: You can add on-protocol veggies such as 3-4 stalks celery (I usually add the trimmings that I don't eat) and 1 onion for more flavor - just be sure to strain them at the end. You can also choose to omit the chicken altogether and just use the celery and onion with the seasonings for a simple veggie broth. OR add your steak trimmings that you've inevitably had to trim from your steaks and add to the broth for a beef broth. 

TIP2: I usually freeze the broth in ice cube trays after cooling and skimming all fat. Then after they freeze, I place the cubes of broth in a freezer bag. This makes for easy use when 'frying' up shrimp, chicken, etc. Just toss a broth cube into a pan and let it melt then add your meat, etc. It adds flavor and keeps food from sticking.

Tomato Soup 

I was in the mood for soup today so tried to whip up a tomato soup that was on protocol. This ended up being just the right amount & was really delicious. A great new way to enjoy your tomatoes. :)

170g tomato (this was my allowed amount - yours may vary)

1 clove minced garlic

1/2 c water

3/4 t basil (vary to taste)

1/2 t onion powder

salt/p>

black pepper

1. Preheat broiler.
2. Cut tomato(es) in half.
3. Place tomato(es) on nonstick baking sheet. Flat side down.
4. Broil for 5-10 mins, or until the skins are blistered and blackened.
5. Let cool, then remove skins & seeds.
6. In a medium sized saucepan, heat 1/4 c water over medium heat.
7. Add onion powder & cook for 5 minutes.
8. Add garlic & cook for 2 more minutes.
9. While that's cooking, place tomato(es) in a blender or food processor and puree until smooth.
10. Stir tomato puree into saucepan and add the rest of your water (1/4 c).
11. Bring to a boil then reduce to simmer for 5 minutes.
12. Stir in basil and season with salt & pepper

TIP: I roast several tomatoes at one time, let them cool, then freeze them in a freezer bag. Then when I'm ready to fix some tomato soup (or sauce, salsa, etc) I simply take out however many I need, let them thaw and fix them just the same (skipping the roasting process again, of course).

Cucumber Mint Salad 

200g cucumber - sliced or diced

1 T vinegar (vary to taste - as I usually add about 3 T)

1 t black pepper

1 t minced garlic

1 t dried mint (I usually just snip up a bit of fresh mint that I have on hand)

1. Toss & mix all ingredients.
2. Cover.
3. Refrigerate for at least 1 hour.
4. Toss before serving..

Roasted Asparagus 

100g asparagus (or your allowed amount)

1-2 cloves minced garlic

1/2 t parsley

1/4 t oregano

black pepper (to taste)

1. Preheat oven to 400.
2. Trim asparagus.
3. Spread the spears on a sheet of non-stick aluminum foil.
4. Add the seasonings.
5. Wrap all ends of the foil up tightly to make a sealed 'pocket'.
6. Roast 15-20 minutes.

TIP: I find the best and easiest way to trim asparagus is to simply to hold each end of the spear in each hand and start to bend it until it snaps in two.

You can also skip the parts with aluminum foil and simply use a baking dish with a lid.

Cucumber Salad 

200g thinly sliced cucumber (or allowed amount) I usually add about 3 T)

1 T vinegar (to taste)

1 t dill

1/2 t zsweet (as needed)

black pepper

1. Combine all ingredients except cucumber & mix well.
2. Toss in cucumbers.
3. Cover & refrigerate. This tastes best if you wait at least one hour before serving.

Sautéed Garlic & Greens 

Found on SparkPeople.com - adjusted for Phase 2.

I omitted red pepper flakes and added lemon as I really enjoy lemon. You can always omit that if you don't want it. 

This makes quite a bit so be sure to weigh your portion prior to cooking and adjust recipe as needed.

6 cloves garlic, sliced

16 c (packed) stemmed and roughly chopped Swiss chard (about 5 large bunches)

squeeze of lemon

1/2 tsp kosher salt/p>

1. Heat garlic in large skillet over medium-low heat in a non-stick pan until garlic begins to turn golden, about 3 minutes. Transfer to small bowl and set aside.
2. Place greens and salt into the skillet. Using tongs, turn greens until wilted enough to fit in pan. Raise heat to medium and cover. Cook 7 to 10 minutes, tossing.
3. Transfer greens to a colander to drain. Return greens to pan and toss with reserved garlic.
4. Squeeze with lemon just before serving. Refrigerate leftover greens in an airtight container for up to 3 days.