RAPID RESULTS RECIPES

APPETIZERS

Artichokes and Green Beans

(Detox, FS, RR, SS, CC, P1, P2)

Serves 5

4 cups uncooked green beans

1 TBSP extra virgin olive oil

2/3 cup finely chopped onion

1 clove garlic

1–14 oz can artichoke hearts –rinsed, drained and quartered

1/4 TBSP salt

1/8 tsp black pepper

Place beans in a steamer basket. Place steamer basket in saucepan over 1 inch of

water; bring to a boil. Cover and steam for 6-8 minutes or until crisp and tender.

Remove from heat and set aside. In a non-stick skillet, sauté onion and garlic in oil

until tender. Add the artichokes, salt, pepper and green beans. Cook and stir over low

heat until heated through.

Artichokes with Saffron and Almonds

(FS, RR, SS, CC, P2)

Serves 8

1 cup dried figs

1 cup water – boiling

1/4 tsp saffron spice

4 pounds baby artichokes, halved and chokes removed

1/2 cup almonds

1/4 cup white wine vinegar

1 tsp paprika

1/4 TBSP salt

Place figs in a bowl and cover with the boiling water. Allow figs to plump for 5

minutes, and then remove. Sprinkle water with 1/4 tsp of saffron spice. Steep for 5

minutes.

Heat oil in a large skillet over medium-high heat. Add artichokes and toss until coated

in oil. Pour in saffron water and salt. Bring to a boil, then reduce heat to medium-low.

Cover and simmer until the artichokes are tender, about 8 minutes.

Uncover the artichokes and increase heat to medium-high. Add the figs, almonds,

vinegar, wine and paprika. Cook and stir until all the liquid has evaporated. Remove

from the heat, re-cover and allow to stand for 5 minutes before serving.

Asparagus and Walnuts

(FS, RR, SS, CC, P2)

Serves 4

1 bunch asparagus [12–15 spears]

2 TBSP extra virgin olive oil

2 cloves garlic, finely minced

Zest of 1 lemon

1/2 cup coarsely chopped walnuts

Salt and pepper to taste

Preheat oven to 425 degrees. Drizzle a baking sheet with olive oil and arrange the

asparagus in a single layer on the baking sheet. Mix the garlic, lemon zest, chopped

walnuts, salt and pepper together in a small bowl. Sprinkle mixture over the

asparagus and bake until golden brown. [Pencil thin asparagus — 10 minutes; thicker

asparagus — 15–20 minutes.] Serve at room temperature for best flavor.

Avocado and Grape Tomato Guacamole

(Detox, FS, RR, SS, CC, P2)

Serves 2-4

1 lemon

1 cup avocado, cubed

1 cup chopped onion

1 jalapeno pepper, diced

1 garlic clove, diced

1/2 cup cherry tomatoes

1/4 cup cilantro leaves, diced

Dash of salt

Squeeze lemon into a medium bowl. Remove avocado pit and dice. Peel off the skin.

Add the avocado to the lemon juice and mash, leaving some of the avocado in small,

cubed chunks. Add tomatoes, onion, garlic, cilantro and jalapeno pepper to mixture.

Cover with plastic wrap, pressing the cover of the plastic wrap onto the surface of the

guacamole. Chill for a few hours before serving; can also be served immediately.

Hot and Sour Soup

(Detox, FS, RR, SS, CC, P2)

Serves 4

5 cups low sodium chicken broth

1/2 cup mushrooms

2 chicken breasts

1 TBSP soy sauce

1/2–1 TBSP hot sauce [or to taste]

1/8 tsp black pepper

1/2 cup bamboo shoots

2/3 tsp rice vinegar

1 tsp grated ginger

1 egg white

1 chopped scallion

Combine broth, mushrooms and ginger in a saucepan. Bring to a boil. Add chicken

and simmer uncovered about 10 minutes. Add bamboo shoots; simmer 5 minutes.

Add vinegar, soy sauce, hot sauce and pepper; bring to boil. Drizzle egg white into

soup; stirring constantly (lacy strands will form). Stir in chopped scallion. Bring to a

boil. Cover and simmer until ready to serve.

Muhammarah

(RR, FS, SS, CC, P2)

Serves 4

1 TBSP cumin

1/2 TBSP red pepper

1/2 TBSP black pepper

1/4 cup parsley

1/2 cup walnuts

2 tsp raspberry vinegar

2 TBSP olive oil

2 cups red bell pepper

Salt

Heat skillet over medium-high heat; add walnuts and cook until browned. Remove

from heat to cool. Peel and seed peppers. Roast until slightly blackened. Puree all

ingredients except for the parsley in a food processor. Sprinkle with parsley for

garnish. Serve on vegetable slices.

Mushroom and Walnut Pâté

[FS, RR, SS, CC, P2]

Serves 8

1 cup walnuts [toasted]

1 TBSP olive oil

1 sweet onion

6 cloves garlic

2 cups button mushrooms, sliced

½ cup fresh parsley, chopped

2 TBSP fresh rosemary, chopped

1 tsp salt

½ tsp pepper

Chop onions and mince garlic. Sauté in olive oil until the onions soften and turn

translucent [about 4 minutes]. Add mushrooms, parsley, rosemary, salt and pepper.

Sauté until the mushrooms have cooked. If the mushrooms are sticking to the pan,

add a small splash of water to help release them. As the mushrooms cook, they

will release their own liquid. Add toasted walnuts and mushroom mixture to food

processor. Pulse, stopping to scrape the sides as needed, until you reach a pâté

[paste] texture. Press into a container and let it chill completely in the fridge before

serving. Serve on veggie slices.

Spicy Avocado Yogurt Dip

(RR, SS, CC)

Serves 8

3/4 cup Plain coconut (non-dairy) yogurt

1/2 TBSP salt

1 TBSP cumin

2 TBSP red onions

1 oz lime juice

1 cup diced jalapeno pepper

3 avocados peeled and mashed

1 garlic clove, chopped

3 TBSP cilantro

Combine all ingredients in a bowl and serve with veggie slices.

Tomato and Garlic Green Beans

(Detox, FS, RR, SS, CC, P1, P2)

Serves 4

4 garlic cloves, minced

1/2 cup chopped sweet onion

1 pound uncooked green beans

4 tsp olive oil

1/2 tsp salt

3 TBSP tomato paste

1 cup cherry tomatoes, chopped

Stir fry the onions until translucent. Add green beans, garlic and salt. Stir and cook 5

minutes on medium-high heat or until onion is slightly brown. Add tomato paste and

tomatoes and stir. Add enough water just to cover the beans. Cover the pan, keep

cooking for 30 minutes. At this stage, 25% of the water or liquid should remain. Taste

the beans to decide how much liquid to leave.

Tomatoes with Shallots and Fresh Basil

(Detox, FS, RR, SS, CC, P1, P2)

Serves 4

1 ½ tsp olive oil

1 ½ tsp red wine vinegar

1 shallot, minced

4 tomatoes

1/4 tsp salt

Pepper to taste

5 fresh basil leaves, torn

Slice the tomatoes 1/4 inch thick and fan the slices out onto a platter. Sprinkle evenly

with salt and pepper. Drizzle the olive oil and vinegar over them, then top with basil

and minced shallot and serve.

Wilted Arugula and Portabella Mushrooms

(Detox, FS, RR, SS, CC, P1, P2)

Serves 2

1 TBSP olive oil

1/2 small onion, chopped

2 cloves garlic, minced

1/8 tsp crushed red pepper flakes

1 cap portabella mushroom, chopped

1/4 cup dry sherry

1/4 cup vegetable broth

4 cups arugula leaves

1/8 tsp black pepper

Heat oil in skillet over medium heat. Add onion and garlic and cook for 5 minutes. Stir

in red pepper flakes and mushrooms and cook until mushrooms are coated with oil

and begin to soften. Pour in sherry and broth. Simmer until liquid is reduced by half.

Add arugula and cook until wilted. Season with black pepper and serve immediately.

DESSERTS, MARINADES AND DRESSINGS

Asian Sesame Dressing

Serves 1

1 TBSP Bragg® Liquid Aminos or low-sodium soy sauce

1 TBSP olive oil

1/4–1/2 tsp of sesame oil

Pepper

Add all ingredients in a container, shake thoroughly and serve over your favorite

mixed greens salad.

Coconut Macaroons

(RR, SS, CC)

Serves 8

2 tsp unsweetened cocoa powder

1 TBSP avocado oil

1 tsp vanilla extract

2 cups shredded coconut

4 egg whites

1/4 cup stevia or monk fruit powder

1 tsp almond extract

1/2 cup almonds

Heat oven to 375 degrees. Combine egg whites, vanilla and almond extracts.

Combine sweetener with coconut. Mix dry and wet ingredients with sliced

almonds. Roll into balls about 1-inch in diameter. Slightly flatten and put on

greased baking sheet. Place ½ inch apart. Turn down oven to 325 degrees and

bake for 15 minutes or until golden brown on bottom and just starting to brown

on top.

Creamy Quinoa Pudding

(RR, SS, CC)

Serves 6

1 tsp vanilla extract

2 TBSP honey

1 pomegranate, seeds scraped out

3/4 cup quinoa

2 cups soy milk

2 bananas

2 TBSP Splenda or 1 TBSP Truvia

In a saucepan, combine quinoa and 1 ½ cups water. Bring to a boil over high heat.

Cover and simmer for 15 minutes, or until quinoa is tender and water is absorbed.

Blend together milk, bananas, Splenda or Truvia until smooth. Pour into saucepan

with quinoa. Place the pan over medium heat and cook until mixture becomes

thick and creamy, 5–10 minutes. Stir in the honey, pomegranate and vanilla.

Detox-Friendly Ranch Dressing

(Detox, FS, RR, SS, CC, P1, P2)

1 egg (room temperature)

1 cup olive or avocado oil

1 TBSP lime juice

2 TBSP red wine vinegar

1 tsp sea salt

1 tsp pepper

¾ tsp onion powder

¾ tsp garlic powder

½ cup unsweetened (full fat) coconut milk

1 handful cilantro (or herb of choice)

Blend all ingredients for approximately 1 minute in a blender. It lasts in the

refrigerator for one week.

Fruit and Nut Salad

(RR, SS, CC)

Serves 4

1 apple

1 pear

1/4 cup almonds

2 oz agave

2 TBSP lemon juice

1 cup strawberries

1/2 cup blueberries

Core apple and pear and cut into cubes. Squeeze juice from 1/2 lemon. Heat agave

in microwave for 10 seconds. Stir heated agave over fruit. Add the berries and

almonds and toss. Refrigerate for 30 minutes to meld flavors. Serve over spinach

or on it’s own.

Hot Chocolate

(FS, RR, SS, CC, P2)

Serves 2

1/2 tsp cinnamon

1/2 vanilla bean, split in half or 1 ½ tsp vanilla extract

1/4 tsp nutmeg

3 tsp cocoa powder

2 1/2 cups almond milk

1 tsp of stevia or monk fruit powder

Mix the cocoa powder and sweetener together. Heat milk over low heat with the

vanilla, cinnamon and nutmeg. Whisk together the cocoa powder and sweetener

mixture. Heat until warm but not boiling. Serve warm.

Orange Anise Vinaigrette

(Detox, FS, RR, SS, CC, P1, P2)

Serves 4

1/8 tsp anise seed

2 TBSP orange juice

1 TBSP olive oil

1/8 tsp cumin

1/8 TBSP salt

Use a mortar and pestle to crush the anise seeds. Whisk together all the

ingredients for about 1 minute.

Refreshing Lemon-Lime Dressing

1 lemon

1 lime

3 TBSP of olive oil

Salt and pepper

Squeeze the juice of both the lemon and lime into a container. Add the olive oil

and a dash of salt and pepper. Shake thoroughly and drizzle over any salad.

Spicy Lime Marinade

(Detox, FS, RR, SS, CC, P1, P2)

Serves 2

1/4 cup fresh lime juice

2 TBSP olive oil

2 tsp chili powder

1 tsp garlic powder

1/2 tsp cumin

1/2 TBSP salt

Whisk together lime juice, oil, chili powder, garlic, cumin salt and pepper.

Strawberry Dressing

(RR, SS, CC)

1 packet Stevia or monk fruit powder

2 TBSP sesame seeds

1 TBSP pine nuts

1 TBSP Worcestershire sauce

1/2 tsp paprika

1 1/2 TBSP olive oil

1 TBSP balsamic vinegar

4-6 crushed (pureed) strawberries

Mix all ingredients together.

Sweet Mustard Vinaigrette Dressing

2 TBSP of organic yellow or Dijon

2 TBSP of apple cider vinegar

1 TBSP of olive oil

1 tsp of white monk fruit powder or 1/2 tsp of Stevia powder

Salt and pepper

Add all ingredients in a container, shake thoroughly and serve over your favorite

mixed greens salad.

EGG DISHES AND BREAKFAST FOODS

Asparagus and Red Pepper Omelet

(FS, RR, SS, CC, P2)

Serves 2

1 TBSP extra virgin olive oil

6 spears of asparagus

1/2 cup fresh red pepper

1 TBSP fresh parsley

Salt and pepper to taste

4 whole eggs

1 avocado

Heat 2 tsp of the oil in a small non-stick frying pan over medium-high heat. Add the

asparagus and red pepper and cook 2–3 minutes or until vegetables are just tender.

Transfer to a bowl, stir in parsley and season well.

Use a fork to whisk the eggs with 2 TBSP water. Heat 1 tsp of the remaining oil in

the frying pan over medium heat. Pour in half of the egg mixture and cook for 3

minutes, or until almost set, using a fork to pull the cooked egg away from the edges

and allow the uncooked egg to run to the edges. Sprinkle half the asparagus and

red pepper mixture over half of the omelet and fold over to enclose. Lift out and

carefully set aside. Repeat with the remaining egg and filling. Slice or cube your

avocado and serve with omelet.

Egg Salad

(FS, RR, SS, CC, P2)

Serves 4

6 large boiled eggs

¼ cup plain coconut yogurt [unflavored/unsweetened]

¼ cup chopped scallions

1–2 tsp Dijon mustard

½ tsp salt

¼ tsp black pepper

1–2 stalks of celery, finely chopped

2 cups spinach leaves

Chop eggs, then add the other ingredients and mix.. Scoop onto a bed of Spinach.

Easy Spinach and Onion Egg Bake – Breakfast for

Six Days!

(Detox, FS, RR, SS, CC, P1, P2)

Serves 1 (or 6)

1–32 oz carton of liquid egg whites

3 eggs

1–10 oz package frozen chopped spinach

1 onion, chopped

Defrost spinach according to directions. Spray a glass 9x11 baking dish with cooking

spray. Add all ingredients. Bake at 350 degrees for 45 minutes. Split into 6 pieces.

Store in refrigerator and reheat in a microwave for 1–2 minutes.

Mushroom and Spinach Egg Bake

(Detox, FS, RR, SS, CC, P1, P2)

Serves 6

1 32 oz carton liquid egg whites

1 cup sliced mushrooms

3 cups fresh spinach

Salt and pepper to taste

Mix all ingredients in a glass baking dish sprayed with cooking spray. Cook 45

minutes at 350 degrees. Makes 6 servings. Can refrigerate and re-heat in the

microwave.

Protein Pancakes

(RR, SS, CC)

Serves 1

1 slightly over-ripe bananna

2 eggs

1 scoop TLS Vanilla Nutrition Shake

A dash of cinnamon

Avocado or olive oil cooking spray

Heat pan on medium heat. Spray with cooking spray. Combine all ingredients in a

blender for 30 seconds. Pour batter into pan. Cover pan and cook 2–3 minutes until

the tops bubble; flip and cook until done. Spread peanut butter over the pancakes.

Sheet Pan Baked Eggs and Veggies

(Detox, FS, RR, SS, CC, P1, P2)

Serves 6

1 green bell pepper, cored and thinly sliced

1 orange bell pepper, cored and thinly sliced

1 red bell pepper, cored and thinly sliced

1 medium red onion, halved then thinly sliced

Salt and black pepper

Spices of your choice (e.g. 2 tsp zatar blend, 1 tsp cumin and 1 tsp red pepper)

Extra virgin olive oil

6 large eggs

Chopped fresh parsley, a large handful

1 Roma tomato, diced

Preheat the oven to 400 degrees. Place sliced bell peppers (all colors) in a large

mixing bowl. Add red onions. Season with salt, pepper and spices. Drizzle with extra

virgin olive oil. Toss to coat. Transfer the pepper and onion medley to a large sheet

pan. Spread in one layer. Bake in heated oven for 10–15 minutes.

Remove pan from oven briefly. Carefully make six “holes” or openings among the

roasted veggies. Carefully crack each egg into a hole, keeping the yoke intact (Tip:

crack the egg into a small dish or cup with a spout to more easily pour into each

hole). Return pan to oven and bake until the egg whites settle. Watch the yokes to see

them turn to the doneness you like (5–8 minutes). Remove from oven. Add parsley

and diced tomatoes. Serve immediately.

Scrambled Eggs Over Roasted Potatoes

(RR, SS, CC)

Serves 2

4 eggs

1/8 TBSP salt

1/2 TBSP olive oil

1/8 tsp pepper

Salt to taste

1–2 small purple potatoes

1 small yam or sweet potato

Preheat oven to 425 degrees. Chop or slice potatoes, toss in a bowl with a drizzlle of

avolcado oil, salt and pepper. Lay out on a cookie sheet and bake in oven for 10–15

minutes depending on the size of the potatoe pieces. Set aside on plate and prepare

eggs. In a bowl, whisk eggs, salt and pepper until blended. Heat the oil in a heavy-

bottomed skilled over medium heat. When hot, add the eggs and shake the pan to

distribute them evenly. Cook 1 minute. Scramble the eggs until done.

Vegetable Omelet with Turkey Bacon

(RR, SS, CC)

Serves 1

2 slices turkey bacon

2 eggs

2 TBSP green pepper

2 TBSP onions

2 tsp olive oil

3 mushrooms, sliced

Beat eggs in bowl. Cook vegetables in oil about 5 minutes. Reduce heat and add

eggs. Cook until center is set. Loosen omelet and fold with spatula.

Wild Mushroom and Herb Omelet

(Detox, FS, RR, SS, CC, P1, P2)

Serves 2

1 TBSP chopped scallions

2 eggs

4 egg whites

3 cups mushrooms

1 TBSP chives

1/4 tsp tarragon leaves

1/8 tsp pepper

1 TBSP parsley

2 TBSP almond milk

Heat skillet over medium-high heat. Coat with cooking spray and add mushrooms

until liquid evaporates. Set mushrooms aside. In another bowl, mix 2 TBSP milk,

onion, chives, parsley, tarragon, egg whites and eggs. Re-spray pan with cooking

spray, pour in egg mixture and cook until center is set. Top with mushrooms. Loosen

omelet and fold with spatula.

Zucchini Hash Browns

(Detox, FS, RR, SS, CC, P1, P2)

Serves 2

2 eggs

1 tsp garlic powder

1 tsp onion powder

1 dash pepper

2 tsp olive oil

1 cup shredded zucchini

Heat oil in skillet. Mix all ingredients together in a bowl and drop, by spoonfuls, into

the hot skillet. After browning on one side, spray with cooking spray and flip; brown

the other side.

BEEF DISHES

Beef and Vegetable Kebabs

(FS, RR, SS, CC, P2)

Serves 4

1 tsp dried basil

1 tsp garlic powder

1 tsp dried thyme

1 lb. sirloin beef

1 TBSP extra virgin olive oil

1 quartered medium red onion

1/2 lb mushrooms, stems removed

1 green bell pepper, sliced into 2-inch pieces

1 red bell pepper, sliced into 2-inch pieces

Marinate the meat with basil, garlic powder and thyme for 30 minutes. Heat grill and

skewer alternating portions of meat and vegetables. Brush with olive oil and grill 6–8

minutes.

Beef Stew

(FS, RR, SS, CC, P2)

Serves 8

25 oz beef stew meat, lean cut

1 1/2 cups beef broth

3/4 TBSP black pepper

1 TBSP bay leaves, crumbled

1 TBSP thyme

1 TBSP rosemary

3/4 cup red cooking wine

1 TBSP tomato paste

2 TBSP extra virgin olive oil

1/2 TBSP parsley

3 cloves garlic, minced

1/2 medium onion, chopped

2 pearl onions, chopped

Heat oil in a large pot; add beef and cook until browned. Remove beef from pan

and save drippings. Add onions and garlic to beef drippings and sauté until onions

become brown. Add tomato paste and cook, stirring constantly, for 1 minute. Add

broth and bring to a boil; return beef to pot. Add thyme, pearl onion, crushed

tomatoes, rosemary, bay leaf and any low-GI vegetables that you’d like (carrots,

peppers, broccoli, etc.). Bring to a simmer and cook 1 hour or until vegetables are

tender. Remove bay leaf and add salt and pepper.

Black Bean, Steak and Avocado Salad

(FS, RR, SS, CC, P2)

Serves 1

1 tsp extra virgin olive oil

¼ tsp crushed red pepper

1/4 avocado

Salt and pepper to taste

4 oz sirloin

1/4 cup black beans, drained

1/4 cup yellow corn

2 cups mixed salad greens

Sauté red pepper and oil in a skillet for 1 minute. Add steak and cook for 5 minutes

over medium heat. Add beans and sauté for 3 minutes. Toss with mixed salad greens,

avocado and corn.

Black Bean and Beef Chili with Cilantro, Lime and

Avocado Salsa

(FS, RR, SS, CC, P2)

Serves 8

2 oz lime juice

2 TBSP no-added-salt tomato paste

1 TBSP olive oil

1 lb 95% lean beef

2 cups chopped onions

1 1/2 oz ancho chili powder

1 1/2 TBSP ground chili powder

1 diced chipotle chili pepper

1 tsp cilantro, finely chopped

2 cans black beans, drained and rinsed

1 can black beans, undrained

2 cups low-sodium beef broth

Drain and rinse two cans of black beans. Season with salt and pepper to taste. Let

beans drain while you use a food processor to puree the third can of un-drained

beans, tomatoes and chipotle chili pepper. Process about 2 minutes until smooth.

In a heavy soup pot, heat 1–2 tsp olive oil and brown beef, breaking it into small

pieces. Remove beef and set aside. Add 1–2 tsp more of oil to the pan and half of the

onions (about 1 cup). Lower heat and cook onions until they are softened but not

starting to brown. Add all the chili powders. Add broth, browned beef, pureed bean

mixture, drained beans and tomato paste and simmer 30 minutes.

Just before serving, stir the other 1/2 tsp cilantro and 1/2 cup lime juice and cook 5

minutes. While chili simmers, place avocado in plastic bowl with 1/2 cup lime juice. Mix

the rest of the onions (about 1 cup) and half the cilantro (1/2 tsp) into the avocado/

lime juice mixture. Serve hot with avocado salsa on top of each serving.

Greek Stuffed Steak

(FS, RR, SS, CC, P2)

Serves 8

1 tsp oregano

½ cup water

2 1/2 cups beef broth

1/3 cup chopped red onion

1/3 cup pickled peperoncini pepper

1/4 TBSP salt

1 1/2 lbs flank steak

1/4 tsp garlic powder

1–10 oz package frozen spinach

Combine spinach, onions, peppers, garlic powder and salt in a bowl and set aside.

Cut steak horizontally, from one end and through the middle, stopping just before

cutting through the opposite end. Place steak between two sheets of heavy-duty

plastic wrap. Using a meat mallet, flatten steak to an even thickness. Spread spinach

mix over steak, leaving a 1-inch margin around outside edges. Roll steak up, starting

at short side. Secure at 2-inch intervals with heavy string.

Coat a large Dutch oven with cooking spray and place over medium-high heat until

hot. Add steak, browning well on all sides. Add broth, water and oregano to pan and

bring to boil. Cover and reduce heat to simmer for 90 minutes or until tender, turning

meat once. Add additional water during cooking if necessary. Remove string and cut

into eight slices. Serve with cooking liquid.

Green Pea Soup

(FS, RR, SS, CC, P2)

Serves 4

1/4 TBSP pepper

2 TBSP parsley

2 cloves garlic

2 TBSP mint

2 TBSP olive oil

4 cups low-sodium chicken broth

2 slices turkey bacon

1 onion, chopped

3 1/4 cups peas, frozen

Heat oil in a skillet over medium-high heat, add garlic and onion and cook for 5

minutes. Add the chicken broth, peas, mint and parsley. Bring to a boil, then reduce to

a simmer for 8 minutes. Remove from the heat, allow to cool, then puree in a blender

or food processor. Put the bacon under a broiler and cook until crispy. Garnish the

puree with the crispy bacon and serve.

Grilled Marinated Sirloin with Salsa

(FS, RR, SS, CC, P2)

Serves 4

1 cup fresh salsa

2 oz lime juice

1/4 cup water

2 TBSP vegetable oil

1 tsp cumin

1 1/2 lbs sirloin, fat trimmed

Combine salsa, lime juice, water, oil and cumin in a baking dish. Add steak and

coat with the marinade. Cover with aluminum foil and let marinate for 6 hours or

overnight. Preheat grill to medium-high and grill marinated steak for 10 minutes.

Meatballs and Zucchini Spaghetti

(FS, RR, SS, CC, P2)

Serves 4

4–6 oz no-added-salt tomato paste (or low-sugar pasta sauce)

1/4 chopped onions

3 zucchinis, spiralized

2 lbs ground beef, 95% lean

1/2 tsp paprika

3 cloves garlic, crushed

Mix beef with onion, garlic, paprika, salt and pepper and make into 12 balls. Place

meatballs under preheated broiler for 7 minutes, turning occasionally until browned

and cooked through. Meanwhile, spiralize zucchini and cook in 1 TBSP olive oil on

medium heat for about 5–10 minutes or until softened. Add meatballs to zucchini

pasta and add tomato sauce.

Old-Fashioned Chili

(FS, RR, SS, CC, P2)

Serves 6

1 lb 95% lean ground beef

2 TBSP onion powder

2 TBSP ground chili powder

3/4 cup chopped white onion

1/4 tsp pepper

Salt to taste

2 cups red kidney beans

2 cups no-added-salt tomato sauce

In a large skillet, brown beef (can substitute ground chicken or turkey) and add the

onion. Drain excess oil. In a large saucepan, combine beef, onion, tomato sauce,

kidney beans, onion powder, chili powder and chili powder. Add salt and pepper to

taste. Simmer for 45 minutes to 1 hour. Can also use a slow cooker.

Pepper Steak

(FS, RR, SS, CC, P2))

Serves 1

1/2 each yellow and red bell pepper

1/2 cup chopped onion

1 TBSP reduced-sodium soy sauce

5 oz lean porterhouse beef, cut into strips

Marinate beef strips in soy sauce for 30 minutes. Heat 1 TBSP of olive oil in pan. Place

beef strips in pan and cook until pink is gone. Add onion and peppers, then cook until

tender and serve.

Pot Roast

(FS, RR, SS, CC, P2)

Serves 8

3 lbs chuck roast beef, trimmed

1/3 tsp white wine vinegar

4 cups water

3 beef bouillon cubes

1 TBSP salt

1 1/4 tsp pepper

2 TBSP olive oil

1/2 cup chopped onions

Heat oil in large pot and add beef, browning on all sides. Place in a slow cooker or

large pot with lid. Add onion, pepper and salt. Combine water and vinegar, then stir.

Add bouillon cubes. Pour over beef. Cook on low 8–10 hours; or on high 4–6 hours.

Slow Cooker Pot Roast Stew

(FS, RR, SS, CC, P2)

Serves 8

2 lbs pot roast beef, chuck

2 cinnamon sticks

3 TBSP balsamic vinegar

3/4 cup beef broth

1/4 oz tomato paste

1 onion, cut into 4 wedges

4 1/2 cups cubed butternut squash

2 apples, cut into 1/2 wedges

Place all ingredients except squash and apples in a large slow cooker. Cook on low for

6 hours. Stir in squash and cook 1 1/2-2 hours longer until squash is tender. Add apples

for the last 1/2 hour of cooking. Remove and discard cinnamon sticks.

Spice-Rubbed Flank Steak

(FS, RR, SS, CC, P2)

Serves 4

1 lb flank steak

1/2 tsp cayenne pepper

1/2 tsp thyme

1/2 tsp cinnamon

1/2 tsp garlic powder

1 TBSP cumin

1/2 tsp salt

Preheat broiler and coat broiler pan with cooking spray. Combine all ingredients

except steak in a bowl; rub mixture over steak. Broil 6–7 minutes per side or until

cooked. Let sit 5 minutes before cutting diagonally across the grain into thick strips.

Stuffed Peppers

(FS, RR, SS, CC, P2)

Serves 8

2 lbs lean ground beef

4 green bell peppers

1 onion

4 garlic cloves

9 oz broccoli

6 oz tomato paste

1 TBSP oregano

1 TBSP basil

4 portabella mushrooms

Salt and pepper to taste

Cut the tops of the peppers and clean out the seeds. Arrange peppers in a slow

cooker, standing up and making sure they fit securely. Pulse onion, garlic, mushrooms

and broccoli in food processor. Combine beef, processed vegetables, seasonings and

tomato paste. Stuff mixture into the peppers. Add water, cover and cook on low 8–10

hours.

Tenderloin Steak with Salsa Verde

(FS, RR, SS, CC, P2)

Serves 1

1 TBSP lemon juice

2 TBSP chopped parsley

1 TBSP chopped mint

1 TBSP Basil

1 TBSP capers

1/4 garlic clove

2 TBSP olive oil

1/4 cup cucumber

1/2 tsp red wine vinegar

1 tsp Dijon mustard

1/4 tsp black pepper

5 oz beef tenderloin

Make Salsa Verde: Place mint, parsley, basil, capers and garlic in a bowl and whisk in

the vinegar, lemon juice, mustard, 1 tsp olive oil and 2 TBSP cold water. Season with

pepper and set aside at room temperature, covered with plastic wrap.

Heat a heavy frying pan or ribbed grill pan. Brush steak with 1 tsp oil and cook 2-3

minutes on each side, depending on how rare you like your steak. Set steak aside for

5 minutes before serving. Serve with verde.

POULTRY AND PORK

Asian Chicken Lettuce Wraps

(FS, RR, SS, CC, P2)

Serves 3

2 oz sesame seed

2 cups broccoli slaw

4 TBSP Asian sesame light dressing

6 leaves romaine or Boston lettuce

1 1/2 chicken breasts

Combine slaw, dressing and sesame seeds in a bowl. Grill chicken, slice and then

combine with the slaw. Refrigerate overnight. Place on lettuce leaves.

Bone Broth

(Detox, FS, RR, SS, CC, P1, P2)

4 Quarts

2 carrots, chopped medium

2 celery stalks, chopped medium

1 medium onion, chopped medium

2 cloves garlic

3.5 lb chicken bones (OPTION: beef or combination of both)

1 tsp Kosher salt

2 TBSP apple cider vinegar

Water

Place the bones in a 6-quart slow cooker. The bones should fill up about 3/4 of the

slow cooker. Chop your vegetables and garlic, no need to peel. (You can also add

vegetable scraps and rinsed, crushed eggshells into your slow cooker. You will be

straining these out before consuming the broth.) Fill the slow cooker to almost the

top with water. Add salt. Add the apple cider vinegar. Cook on low for 18–72 hours.

Strain the broth through cheesecloth or a strainer and cool. Remove the yellow fat

(not the gelatin that forms.) with a spoon and discard. Use in soups or drink as a

beverage.

Chicken Fajita Packets

(Detox, FS, RR, SS, CC, P1, P2)

Serves 4

1 tsp chili powder

1/2 tsp cumin

1/2 tsp oregano

1/2 tsp smoked paprika

4 boneless, skinless chicken thighs, cut into strips (about 1 lb)

2 bell peppers, thinly sliced

1/2 red onion, thinly sliced

1 zucchini, cut into half moons

Salt and pepper to taste

Combine the chili powder, cumin, oregano, smoked paprika, salt and pepper in

a medium mixing bowl. Add the chicken and toss to coat. Arrange four 8x8-inch

squares of heavy-duty aluminum foil on a baking sheet. Place 1/4 of the chicken on the

center of each sheet. Top the chicken with the onions, peppers and zucchini.

Fold each foil sheet into a packet by bringing two opposite sides together over the

chicken; crimp the remaining sides before bringing them up over the top. Place the

foil packs seam-side up on a hot grill. Grill for 15–20 minutes, turning once or until the

chicken is cooked and the vegetables are soft. Alternatively, bake the foil packs at 400

degrees for 30 minutes. Serve on a bed of greens of your choice. Another option: top

with guacamole, salsa and lime wedges and serve on a bed of greens of your choice.

Baked Pork Chops with Apple Topping

(RR, SS, CC)

Serves 4

1/4 cup apple cider vinegar

4 pork chops

1/4 cup chopped celery

4 tsp Dijon mustard

2 TBSP fresh parsley

2 TBSP extra virgin olive oil

1 dash salt and black pepper

1 yellow onion, coarsely chopped

2 granny smith apples, peeled, cored and chopped

Preheat oven to 350 degrees. Heat 1 TBSP of olive oil in a heavy skillet over medium-

high heat. Season pork chops with salt and pepper and brown them on both sides,

about 2 minutes per side. Transfer the pork chops to baking dish.

Turn the heat to medium and add the remaining olive oil to the skillet. Add the onion

and celery and cook until soft. Add the apple and cook 5 minutes more. Add parsley

and remove from heat. Stir in just enough apple cider vinegar to moisten the mixture

and season with salt and pepper. Spread the mustard on top of each chop. Divide the

apple mixture (apples, celery, onions) among the chops and pat into the mustard.

Bake the chops until fully cooked and apples are softened, about 20 minutes.

Basil Chicken Packets

(Detox, FS, RR, SS, CC, P1, P2)

Serves 4

2 TBSP fresh parsley

1 TBSP lemon zest

1 ½ tsp dried basil

2 medium yellow summer squash, diced

1 medium red bell pepper, diced

1 TBSP black pepper

1/4 tsp salt

2 chicken breasts, halved

Preheat oven to 450 degrees or grill to medium-high heat. Center one chicken breast

half on each side of the aluminum foil. Combine parsley, lemon zest, basil and salt

and sprinkle over the chicken. Top with squash and peppers, then sprinkle with

black pepper. Bring up foil sides and double fold top and ends to seal the packet,

leaving some room for heat circulation inside. Bake 16–18 minutes in oven or grill

for 11–13 minutes.

Greek Chicken Breasts

(FS, RR, SS, CC, P2)

Serves 4

2 lbs boneless chicken breast

1 cup plain coconut milk yogurt

1 small lemon, zested and juiced

1-2 tsp minced garlic

2 TBSP olive oil

½ TBSP oregano

¾ tsp thyme

½ tsp salt

¼ tsp pepper

Preheat oven to 375 degrees. Cut the chicken breast into 2-inch cubes or strips. In a

medium-sized bowl, combine yogurt, lemon zest, lemon juice, minced garlic, olive oil,

oregano, thyme, salt and pepper. Place everything into a large bowl or freezer bag,

then stir and shake to evenly coat the chicken. Marinate in refrigerator for 30 minutes.

Pour all contents into a 9x13 baking dish. Bake for 25 minutes.

Chicken Turmeric Soup

(Detox, FS, RR, SS, CC, P1, P2)

1 TBSP avocado oil or olive oil

1/2 small yellow onion, finely diced

2 large carrots, peeled and chopped

1 large parsnip, peeled and chopped

3 stalks celery, chopped

3 cloves garlic, minced

1 lb boneless skinless chicken breasts chopped

2 tsp dried parsley

1 tsp ground turmeric

½ tsp ground ginger

½ tsp sea salt or to taste

4 cups chicken bone broth

1 cup kale, chopped

Heat the oil in a large stock pot or Dutch oven over medium heat. Add the onion

and sauté, stirring occasionally until translucent. Add the carrots, parsnips, celery,

and garlic and continue sautéing, stirring occasionally until vegetables are softened.

Add the chopped chicken and cook just long enough to brown the meat. Add the

remaining ingredients (spices, broth and kale), stir well and cover. Cook at a gentle

simmer, stirring occasionally for approximately 1 hour.

Chicken Salad Squash Boats

(Detox, FS, RR, SS, CC, P1, P2)

Serves 2

2 large summer (yellow) squash

2 chicken breasts

2 TBSP chopped scallions

2 TBSP yellow mustard

1 TBSP avocado-oil mayonnaise (OR ¼ avocado, mashed)

Cut squash in half lengthwise and scoop out seeds. Cook squash until tender, about 5

minutes at 350 degrees. Cook chicken breast and chop into cubes. Mix chicken with

scallion , mustard and mayonnaise (or mashed avocado). Fill center of squash with

chicken salad. Cook filled squash for 20 minutes at 400 degrees.

Chicken Scaloppine with Porcini Mushrooms

(Detox, FS, RR, SS, CC, P1, P2)

Serves 2

1/2 cup sliced dried porcini mushrooms

2 chicken breasts

1/8 tsp salt

1/8 tsp pepper

2 tsp avocado or coconut oil

2 TBSP shallots

1 garlic clove, minced

2 cups white mushrooms

1/2 cup white cooking wine

1/2 cup chicken broth

3 oz unsweetened coconut milk (full fat)

1/4 tsp red pepper flakes

1 TBSP fresh parsley

Place dried porcini mushrooms in a spice grinder and process until finely ground.

Slice chicken breasts in half and sprinkle with salt and pepper. Sprinkle both sides of

chicken with mushroom powder and shake off excess. Place 1 tsp of oil in skillet over

medium-high heat. Add chicken and cook until lightly browned and done on each

side. Remove chicken from heat. Add an additional tsp of oil, shallots and garlic into

the skillet. Cook for 1 minute, stirring frequently. Add in 2 cups of white mushrooms

and cook until the liquid evaporates, stirring occasionally. Stir in the wine, loosening

the bottom of the pan. Add broth and coconut milk to the pan and simmer until the

liquid is reduced to 1/4 of a cup. Add in the chicken and heat until warmed. Serve on a

plate and garnish with red pepper flakes and parsley.