•     100 grams whitefish
•     Juice of half a lemon
•     1-3 cloves minced garlic
•     1/2 tsp black pepper
•     1/4 tsp salt
•     1/4 tsp. cumin powder
•     1/8 tsp turmeric

Place fish in small bowl. Add garlic, black pepper, salt, cumin, and turmeric. Coat both sides. Cover & marinate at least 1 hour in refrigerator. Preheat oven to 400. Place the fish in a non-stick baking dish, & cover with the marinade. Bake 10-20 minutes depending on thickness, until fish easily flakes. Squeeze with lemon juice. Serve and Enjoy!

• 6 – 8 oz white fish (cod or tilapia)
• ¼ tsp basic, thyme and garlic
• ½ tomato chopped
• juice from one lemon water as needed

Put herbs, tomato and ¼ cup water in fry pan.  Drizzle fish with lemon while cooking .  Cook until fish is completely cooked through.  You may have to add more water while simmering fish.

• 10 oz ground round
• 1 whole tomato chopped
• ½ cup beef broth
•  3 minced garlic
• ½ cup onion chopped
• ½ tsp cumin, basic and oregano
• ½ tsp chili powder
• 1 dash of cayenne for spice

Saute onion in beef broth 3 min add minced garlic(do not burn) add more broth if necessary.  Add meat and cook until pink is gone. While cooking add tomato and spices except cayenne.  Simmer until it thickens.  Add cayenne at the end if desired.

• 8 – 10 oz. chicken cooked
• ½ cup chicken broth
• ½ cup chopped celery
• ½ cup chopped onion
• 1 cup spinach leaves
• 4 minced cloves
• ¾ tsp cumin
• ¼ tsp oregano
• Salt, Pepper and
• Tobasco to taste

Bring ingredients to boil except tobasco. Reduce heat to simmer and cook for 20–30 min. Covered until ingredients is tender.  Add Tobasco to soup right before serving.

• 6 – 8 oz. Chicken cooked and cut up
• 1 apple diced or pear
• 4 stalks celery diced
• 1 carrot thinly sliced
• ¼ tsp cinnamon
• 1 pkg stevia
• dash of salt
• 1 cup chopped lettuce

Mix ingredients together in bowl.Sprinkle with stevia and cinnamon. Chill 15–20 minutes. Serve on 1 cup chopped lettuce with a little lemon over it.

• 4 strawberries
• ½ apple
• 8 drops vanilla cream stevia 

Mash strawberries, and add stevia let sit while cutting up apple into small bite size pieces. Put strawberries over apples and mix.

• 4 Roma tomatoes diced
• ¾ cup onion diced
• 2 – 3 Tlb Fresh Cilantro chopped fine
• 2 cloves garlic minced
• 3 Tlb lemon juice
• ½ Jalapeno seeded

Chop all ingredients and mix together. Let sit for ½ hour before eating.

• 5 Roma tomatoes diced
• ½ cup red onion diced
• 1 tsp minced fresh jalapeno seeded
• 1 minced glove of garlic
• 2 Tlb finely chopped cilantro
• 1 fresh lime (juice only)
• salt and pepper to taste

Combine all ingredients in bowl. Squeeze juice of lime to marinate. Let sit for ½ hour.

• 8 oz. sugar free tomato sauce
• 6 oz. sugar free tomato paste
• 2 ½ Tlb. apple cider vinegar
• 1 – 2 packets stevia
• Stir together and use on all your
• Meats and dishes.

• ¼ cup ketchup(recipe above)
• 1 Tlb. Apple cider vinegar
• 2 Tlb. Spicy brown mustard
• 2 pkg stevia
• 3 shakes of liquid smoke
• Put on meats at the very end of grilling

• 1 cup diced tomatoes
• ¼ cup chopped onion
• 1 cup water
• ¾ tsp. Basil
• ½ Tlb parsley
• ½ tsp garlic
• 1/8 tsp oregano
• salt and pepper to taste

Saute` onions until tender and then add all other ingredients. Simmer to thicken sauce for about 20 mintues . Use on your meat dishes.

• 10 oz. Ground round
• 1/3 cup chopped onions
• garlic powder
• onion powder
• salt and pepper

Form meatballs and bake in oven 350 degrees for 20 minutes or until browned. Serve with Marinara Sauce (recipe in Sauces)

Preheat oven to 350. In small bowl, combine all ingredients and form into a small meatloaf. Place in glass dish, cover, and back 25-30 mins. Uncover dish, add ¼ tsp dry mustard to homemade sugar free ketchup and add to top, and back 5-10 additional mins.

• 2 cucumbers thinly sliced
• ½ red onion thinly sliced
• ½ cup apple cider vinegar
• 1 – 2 packets stevia
• Salt and Pepper to taste

Slice cucumbers and onion place in a container with a lid. Mix vinegar, stevia and salt and pepper in same container. Seal and shake it gently. Let sit for 1 hour for flavors to marinate.

• 1 can tuna chopped
• 1 – 2 cups Romaine torn
• 1 tomato chopped
• 1 dill pickle chopped
• ¼ onion diced
• 2 stalks celery chopped
• salt and pepper to taste

Put salad together and serve with lemon juice or vinaigrette dressing.

• 8 oz. Crab cooked and chopped
• 1 – 2 cups Romaine lettuce torn
• 1 tomato chopped
• 2 green onion diced(tops only)
• 2 stalks celery chopped
• salt and pepper to taste
• 1 lemon – juice only

• 1 Tlb Apple cider vinegar
  
• 1 Tlb. Water
  
• ½ pkg stevia
  
• 1/8 tsp garlic powder
  
• juice from 1 orange
  

Put salad together squeeze lemon juice on and serve with Citrus Dressing salt and pepper to taste. Add cayenne at the end if desired.

• 1 egg
• ½  cup Mushrooms
• ¼ cup chopped green and red peppers
• ¼ cup onions
• ½ tomato
• ¼ tsp. garlic powder
• ½ tsp. basil
• salt and pepper to taste

Put pam in fry pan, add onions and peppers, sauté for 3 min add mushrooms sauté 3 more minutes.  Put in your egg and spices. Finish cooking until egg is done. Serve with homemade ketchup.

Place ½ of the diced tomasto and pepper in casserole dish. Add meat on top of tomato and top with minced garlic. In small bowl, toss the rest of tomato with the oregano, basil, chili powder and black pepper. Place on top of the steak. Cover tightly with aluminum foil or with lid. Bake 45-60 mins.

Preheat pan over Medium heat. Sprinkle chicken with pepper. Add chicken to pan and stir fry until brown on all sides, about 5-10 mins. Add garlic and cook for 1 min. Squeeze juice of orange quarters over chicken. Add ginger, lemon juice, and basil. Stir well. Cover and simmer for about 20-30 mins watching carefully, add water if liquid begins to steam away.

• 8 oz. Chicken breast cut up
• ¼ cup chai tea
• 1 orange thinly sliced
• ¼ cup chopped onion
• ½ tsp garlic powder
• ½ cup chicken broth

Pour spiced tea and chicken broth in pan, sauté onions and chicken pieces and garlic, salt and pepper simmer on low, add orange pieces Turn chicken to cook both sides evenly.  When chicken is done, serve on chopped lettuce or with a vegetable.

Spray sauté pan with cooking spray. Saute cubed chicken, celery, onion and garlic until onions are translucent and chicken turns white. Add broth, parsley, basil, pepper and salt to taste. Simmer 20 minutes for flavors to combine and chicken to finish cooking. Serve.

•     5 oz raw chicken breast cubed
•     1 cup chopped spinach
•     2-3 cups chicken broth
•     Juice of 1 lemon
•     1 tsp thyme
•     Sea salt to taste
•     Ground white pepper to taste

Spray non stick skillet with cooking spray. Saute Chicken until turns white. Add spinach, broth, lemon, and seasonings. Simmer 20 -30 minutes. Serve.

•     5 oz raw chicken cubed
•     1/4 cup diced onion
•     1/2 cup chopped celery
•     1/2 cup diced green pepper
•     2 cloves minced garlic
•     2 cups chicken broth
•     1/2 tsp curry powder
•     1/4 tsp cinnamon
•     1/4 tsp pumpkin pie spice
•     Salt and black pepper to taste

Spray nonstick skillet with cooking spray. Saute chicken, onion, celery, pepper and garlic until chicken is cooked through and veggies are beginning to caramelize. Add broth spices and salt and pepper to taste. Bring to a boil. Reduce heat, cover and simmer 20-25 minutes.

•     100 grams lean ground beef
•     1 Tbs finely minced onion
•     1 clove garlic
•     Salt to taste
•     Dash of:
•     Garlic Powder
•     Onion Powder
•     Dried oregano

Combine 1 Tablespoon finely minced onion, 1 clove crushed and minced garlic, and a dash of garlic powder, onion powder, and dried oregano, and a little water—simmer gently for 5 to 10 minutes. Add salt to taste. Serve taco style in butter lettuce or romaine leaf mock tortillas or with a side of tomatoes, or even better with Dr. J.’s Smart Salsa (which is pretty much a party in your mouth!) Number of Servings: 1 (but that’s okay, because you’re not gonna wanna share anyway).