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SALAD & APPETIZER RECIPES

Desserts

Dressings

Salads / Appetizers

Beverages

Soups

Vegetables

Seafood

Beef

Chicken

Cucumber Salad

Instructions

• 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

Instructions

• 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

Instructions

• 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

Instructions

• 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

Instructions

• 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

Instructions

• 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

Instructions

• 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

Instructions

• 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

Instructions

• 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

Instructions

• 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)

• 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

Instructions

• 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

Instructions

• 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

Instructions

• 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

Instructions

• 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

Instructions

• 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

Instructions

• 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

Instructions

• 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

Instructions

• 1 whole cucumber

• Sliced strawberries

• 1 serving strawberry

    vinaigrette

• Fresh ground white pepper

• Stevia to taste

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

Instructions

• 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

Instructions

• 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

Instructions

• 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

Instructions

• 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

Instructions

• 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

Instructions

• 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

Instructions

• 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.

Makes 1 serving (1 Melba toast, 1 vegetable)

 

Variations: sprinkle the crumbs on top of a cucumber salad. 

Chicken Salad

Instructions

• 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)

 
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