Wednesday, August 31, 2011

Grapefruit Granita

1/2 Grapefruit segmented (to be squeezed)
1/2 cup - Water
1/4 cup - Stevia
1/2 tsp - Cinnamon
OPTIONAL - finely grated rind of 1 ruby grapefruit

Calories: Roughly 50 depending on the size of your grapefruit

Servings: 1 - Fruit

Squeeze Grapefruit into measuring cup. Try to squeeze as close to 1/2 cup as possible, use the juice of the other half of the grapefruit if needed. Place a very small shallow metal baking pan in the freezer (pie tin or you can use a cup cake tin). Combine the water, stevia, cinnamon and grapefruit zest (optional) in a medium saucepan. Bring to a boil, stirring until everything dissolves. Reduce heat and simmer, without stirring, for 3 minutes. Remove from heat. Stir in grapefruit juice. Cool to room temperature. Scoop out grapefruit pulp from whatever is left of the 1/2 grapefruit and add to the mixture. Pour grapefruit mixture into chilled pan and return to freezer. Freeze for 3 hours, removing from freezer every 30 minutes to scrape with a fork to break up ice crystals. When set, the granita should be the texture of soft crushed ice. Scoop into serving cups.

Hot & Sour Soup w/Chicken & Cabbage

5 cups - chicken broth
1/2 tsp - hot pepper flakes

1/8 - cup red wine vinegar

1/8 cup - light soy sauce

1/2 Tbs - black pepper

1/2 tsp - garlic powder

1/8 cup - minced onion

1/8 cup - chopped parsley

100g - Chicken Breast
100g - Cabbage

Calories: 192
Servings: 1 - Protein 1 - Veggie

Pour chicken broth into a large pot. Stir in hot pepper flakes, vinegar, soy sauce, black pepper, garlic powder, and onion. Bring to a boil over high heat, then reduce heat to medium-low and keep at a simmer. Meanwhile, Heat pan on med-high heat and add cubed chicken breast, cook until no longer pink in the center, about 5 minutes. Stir chicken into the simmering soup along with the cabbage. Simmer until the cabbage is tender, about 10 minutes. Add parsley or chopped chives and serve immediately.

Egg Drop Soup

2 cups - fat free organic chicken/veg. broth (or 1 cup broth and 1cup water)
dash of garlic powder – to your taste
2 tsp - Braggs Liquid Amino Acids
salt/pepper to taste
4 egg whites/1 yolk
Green onions, thin slices (1/4 cup = 8 calories)

Calories: 123 w/o green onions - 131 w/green onions

Serving: 1 - Protein

In a small sauce pan, bring broth/water, Braggs, spices to a boil. While waiting for boil, whisk eggs together quickly until fluffy. Once broth boils, pour eggs into saucepan and cook for another minute while stirring slowly. Pour immediately into a bowl and serve – garnish with green onions. You could add some cabbage or some fennel on the side for a veggie. I add a little cayenne or chili powder with some seasonall salt sometimes.

Tuesday, August 30, 2011

Carmelized Garlic & Onion Over Split Chicken Breast

100g - Boneless, skinless chicken breast
1/2 tsp - Salt
1/2 tsp - Pepper
1 tsp - Garlic Powder
2 cups - Water
1/4 tsp - Balsamic Vinegar

1/2 Tbs - Lemon Juice
1/4 tsp - Onion Powder
1 - Chopped Garlic Clove
OR 1 tsp Minced Garlic
1/2 tsp - Braggs
100g - Onion

Calories: 145
Serving: 1 - Protein 1 - Veggie

Slit chicken breast down the middle (do not cut all the way thru). Boil Chicken in 2 cups of water. When finished wrap in foil and place on cookie sheet and bake in the oven at 250 for 10-15 minutes. (this should give you enough time to caramelize the onions and make the sauce) Remove all chicken broth from pan except for 1/2 cup of the broth, add all ingredients including onion. Stir fry for a few minutes then put heat on low, cover and let the onions caramelize. When onions are brown remove lid and toss, pour mixture on top of chicken and serve. You could play with the spices a bit. I might add some basil/thyme next time lol. Add a Melba Toast and Enjoy!

Friday, August 26, 2011

Strawberry Lemonade Daiquiri

2 cups - Ice
1/2 cup - Water
1 - Lemon (juice only)

100g - Sliced Strawberries
2 tsp - Stevia (or to taste)

Calories: 32

Serving: 1 - Fruit

Place Ice & water in blender and blend until ice is semi crushed. Add juice of 1 lemon and Strawberries as well as stevia. Consistancy should be frozen Daiquiri like. Add ice if needed for thicker consistancy. Sip with a straw and enjoy!

Tuesday, August 23, 2011

Creme Brulee Grapefruit

1/2 - Chilled Grapefruit
2 Tbs. - Homemade Stevia Syrup ( previous recipe )
1 tsp. - Cinnamon

Calories: Roughly 50 depending on size of grapefruit

Servings: 1 - Fruit

Cut a thin slice off the bottom of grapefruit, if necessary, so that it will stand upright. Using a serrated grapefruit knife or a small, sharp knife, loosen the grapefruit segments by first carefully cutting between the fruit and the peel and then by cutting along either side of each segment to free it from the membrane. Leave all the segments in the shell. Place the grapefruit upright in a baking dish. Add Syrup to cover top of grapefruit, sprink cinnamon on top. Slip under the broiler about 4 inches from the heat source and broil until the top is uniformly bubbly ( 2 to 3 minutes ). Serve immediately.

Cabbage Chili

100g - lean ground beef or chicken breast
100g - cabbage

2 Cups - Water

1 tsp. - ground cumin

1 tsp. - chili powder

1 tsp. - ground thyme

1 tsp. - oregano

1 Tbs. - minced garlic

Salt & Pepper to taste

Calories: (TBA)

Servings: 1 - Protein 1 - Veggie

Cook meat, and minced garlic, add 2 cups water and spices. When water is very hot, add cabbage. Cook until cabbage is tender.

Monday, August 22, 2011

Mini Stuffed Cabbage Rolls

100g - Chicken or Extra Lean Ground Beef
3 - Big Cabbage Leaves
1 cup - Shredded Cabbage
1/8 tsp. - onion salt
1/8 tsp. - garlic powder
1/8 tsp. - asian spices
1⁄2 tsp. - stevia

Calories = (TBA)

Servings = 1 - Veggie 1 - Protein

Cut Cabbage Leaves in half and steam for 5 minutes. Move leaves over to side of steamer to make room for shredded cabbage. Steam both for 5 minutes. Remove shredded cabbage to a mixing bowl. Chicken or brown your beef and add the spices to the meat. Add chopped chicken or beef to bowl of shredded cabbage and mix. Roll into small meat balls then wrap in a cabbage leaf. Steam for another 5 minutes. Makes 6 Mini Stuffed Rolls

Onion Rings

100g - sliced onion rings
1 - Grissini/Melba toast
1 Tbs - skim milk (as allowed daily)
1/4 tsp - cayenne pepper
1/4 tsp - salt
1/4 tsp - pepper

Calories: 42 Calories

Serving: 1 - Veggie

Preheat the oven to 450 degrees

In a bowl combine the milk, cayenne pepper, salt, pepper and mix together to create the batter. Grind grissini/melba toast in food processor until it is a powder or place in ziplock bag and pound. Put in a separate small bowl when finished. Slice Onion into rings and place in batter bowl and toss to coat fully. (It's best to use your hands here to ensure you coat each ring.) Let sit in batter 2-3 mins then toss again. Dip each ring into the grissini/melba powder by hand. I find it works best to do these one at a time, rolling the ring in the grissini/melba coating instead of tossing or shaking it on. Place on cookie sheet lined with non-stick aluminum foil. Cook 6-7 mins. Then flip, cooking an additional 6-7 mins. Serve immediately.

Friday, August 19, 2011

Homemade Stevia Syrup

Dissolve 1 tsp. powder into 2 cups of water into a 1-quart enameled cast iron pot. Use chemical free cookware. Steer clear from anything coated with Teflon.

Bring the water to a gentle boil--once large bubbles begin to appear bring the heat to a simmer. Let the mixture churn slightly until the liquid reduces to the half of the original amount of water. The syrup will be the consistency of juiced carrots.

Remove the pot from the stove to cool off. Once the liquid is lukewarm pour it into a small bottle with a clean kitchen funnel. Taste and smell the liquid to become familiar with the fresh syrup.

Cap the filled bottle tightly and store in the refrigerator. The syrup should stay fresh for a week. Check for spoilage by smelling the liquid.

*** I'm thinking you could probably add some flavored stevia to the concoction to make all kinds of flavored "syrups", this would be great on fruits and in drinks! ***

*** I haven't tried this yet but I'll let everyone know how it turns out!!! Yay! ***

Chicken Wraps / Tacos

100g - Chicken
1 tsp - Cumin
1 tsp - Paprika
2 tsp - Garlic Powder
2 tsp - Onion Powder
2 Tbs - Chili Powder
1 tsp - Kosher/Sea Salt
1 Tbs - Dried Cilantro
1/2 - Cup Water

3 - 4 Leaves of any Lettuce ( I use Bibb Leaves for Wraps & Romaine for Tacos )

Calories: 184

Servings: 1 - Protein 1 - Veggie

Cook and shred chicken, then add water and seasonings. Cook on med-high heat until liquid has been dissolved. Wash lettuce thoroughly and dry. Add mixture to Lettuce and squeeze lemon on each taco/wrap. I add a 1/2 tsp minced garlic and a little more salt myself. You could also add cayenne pepper if you prefer it spicier! Enjoy!

I add a little balsamic vinaigrette to my wraps for a little extra kick!

Tuesday, August 16, 2011


1 cup - Tomato sauce (no salt or sugar added)
4 Tbl. - Apple Cider Vinegar
1 Tbl. - Bragg's liquid amino
1 tsp. - Dijon Mustard
1 tsp. - Liquid Smoke*
1 tsp. - Chili powder
1/2 tsp. - Garlic powder
1/2 tsp. - Stevia
1/8 tsp. - Salt

Simmer all ingredients at a medium low heat for 15-30 minutes.

Strawberry Jelly

100g - Strawberries

1 cup - Cold Water
2 tsp. - Stevia

Calories: 32

Serving: 1 Fruit

Smash strawberries in bowl, add water and stevia,. Mix together thoroughly. On Medium heat bring mixture to a boil, stirring constantly. Reduce heat to low and simmer for 2-3 minutes. Pour into jars, allow to cool and then cover. Can be stored in refrigerator for 1 week, or frozen for several weeks.

I allow this as a small snack when needed. Spread on some Melba Toast and enjoy a little snack!!

Strawberry Shortcake

100g - Strawberries
2 tsp. - Stevia
3 - Meringue Cookies (previous recipe)
2 Tbs. - Water

Calories: 32

Serving: 1 Fruit

Add Strawberries, Stevia and Water in bowl, heat in microwave for 45 seconds. Take mixture and poor over meringue cookes. Add a little more stevia or cinnamon to taste! Enjoy!