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Phase 1 & 3 Snacks and Sides:


Sweet and Salty Pumpkin Seeds  
 
2 cups fresh pumpkin seeds, rinsed and patted dry
2 tbsp coconut oil
2 tbsp Stevia or Truvia
½ tsp kosher salt
¼ tsp ground cinnamon
 
Directions:
Heat oven to 300 degrees. Spread the seeds on a baking sheet and bake until dry throughout, 50 to 60 minutes. Increase oven temperature to 350 degrees. In a large bowl, toss the seeds with coconut oil, Stevia, salt and cinnamon. Return the seeds to baking sheet and toast, tossing occasionally, until golden brown, 10 to 15 minutes. The pumpkin seeds can be made and stored at room temperature in an air tight container up to three days in advance.
 
 
Melba Ham and Cheddar Snack  
 
Melba Toast
Ham, diced or deli sliced
Cheddar, cubed or deli sliced
Sliced pears
Dijon Mustard
 
Directions:
Thinly spread Melba toast with Dijon Mustard. Place a slice of ham, pear, and cheddar and snack away!
 
 
Cheese Melt  
 
Melba Toast
1 tomato - sliced
Sliced Sharp Cheddar
Spicy Mustard
Caraway seeds – optional
 
Directions:
Spread ½ tsp of spicy mustard on a piece of Melba Toast. Add a thin square of sharp Cheddar and broil until the cheese melts, top with a slice of tomato and sprinkle with caraway seeds.
 
 
Tuna Salad  
 
2 (5 ounce) cans tuna
8 small radishes
2 stalks celery
¼ cup fresh parsley
2 tbsp fresh lemon juice
1 tbsp olive oil
¼ tsp salt and pepper
Melba Toast
 
Directions:
In a bowl, combine tuna, radishes(cut into wedges), celery (diced), lemon juice, olive oil, and salt and pepper. Refrigerate in a container up to 1 day. Serve with Melba Toast.


Cottage Cheese and Apple Slices  
 
1 Apple – Fuji, Granny Smith, Pink Lady, etc.
½ cup cottage cheese
 
Directions:
Slice an apple and top with the ½ cup of cottage cheese.
 
Apple-Pear Sauce  
 
Equal parts apple and pear
Cinnamon
Stevia or Truvia
 
Directions:
Simmer equal parts chopped apples and pears with a bit of Stevia/ Truvia and cinnamon. Simmer until fruit breaks down and sauce thickens.
 
 
Roasted Pears  
 
Pears
Red Onion
Fresh Thyme
Olive Oil
Salt and Pepper
 
Directions:
Toss quartered firm pears with red onion wedges, fresh thyme, olive oil, salt, and pepper. Roast at 400 degrees until pears are tender. Serve with roasted chicken or pork loin.
 
 
Cilantro Cream Sauce/Dip  
 
1 (8 ounce) package cream cheese, softened
1 tbsp sour cram
1 (7 ounce) can tomatillo salsa
1 tsp black pepper
1 tsp celery salt
½ tsp ground cumin
2 tsp garlic powder
1 bunch fresh cilantro, chopped
1 tbsp fresh lime juice
 
Directions:
Combine cream cheese, sour cream, salsa, pepper, celery salt, cumin, garlic powder, cilantro and lime juice in a blender or food processor. Blend until smooth and creamy. Place in a serving bowl. Great for dipping Melba Toast, vegetables, or serve on top fish or chicken.
 
 
Roasted Salsa  
 
6 plum tomatoes (1 pound), cut in half lengthwise
1 small red onion, cut in half crosswise
2 jalapeño peppers
¼ cup chopped fresh cilantro
Juice of half a lime (about 2 tsp)
½ tsp kosher salt
 
Directions:
Preheat grill to high. (If cooking over charcoal, allow the coals to burn until they are covered with gray ash.) Grill the tomatoes and onion, turning frequently, for 10 to 15 minutes or until the vegetables are lightly charred but still firm inside. Grill the jalapeños until blackened on the outside. (If necessary, cover the grill periodically for 1 minute to increase the heat and help the vegetables char.) Coarsely chop the tomatoes and onion. Peel the skin from the jalapeño, remove seeds, and chop. Combine the vegetables in a bowl with the cilantro, lime juice, and salt. Serve at room temperature, or cover and refrigerate for up to 2 days. Alternate cooking method: Heat the broiler and cook the tomatoes, onion, and jalapeños about 4 inched from the heat, turning frequently, until lightly charred but still firm on the inside. Proceed as above.
 
 
Broccoli Dip  
 
1 14-ounce bag frozen broccoli, thawed
1 cup low-fat cottage cheese
Kosher salt to taste
Melba Toast
 
Directions:
Puree the broccoli, cottage cheese, and 1/8 tsp salt in a food processor until smooth. Serve with Melba Toast.
 
 
Grilled Veggies on a Stick  
 
2-3 tbsp fat free Italian dressing or vinaigrette dressing
1 medium yellow squash
1 medium zucchini squash
1 large green bell pepper or medium onion
1 large red bell pepper
 
Directions:
Soak skewers with water for an hour, this prevents burn while being grilled. Coat a grill rack with cooking spray before lighting grill. Chop all vegetables into large, bite sized pieces. Thread vegetables, alternating them, onto skewers any way you wish. Put the skewers on a platter and brush on salad dressing. Cook on grill for 5 minutes, turn then cook another 5 minutes. Remove from grill and serve!
 


Cauliflower Popcorn

1 head of cauliflower, cut into small florets
3 tbsp olive oil
Kosher salt
 
Directions:
Heat oven to 400 degrees. In a large bowl, combine the cauliflower, oil, and ½ tsp salt. Transfer to a baking sheet and spread in a single layer. Roast, stirring once, until golden brown and tender, about 30 minutes.
Substitution Idea: This also is great with broccoli instead of cauliflower!
 
 
Roasted Garlic and Lemon Broccoli  
 
2 heads broccoli, separated into florets
2 tsp extra virgin olive oil
1 tsp sea salt
½ tsp black pepper
1 clove garlic, minced
½ tsp lemon juice
 
Directions:
Preheat the oven to 400 degrees. In a large bowl, toss broccoli florets with extra virgin olive oil, sea salt, pepper, and garlic.  Spread the broccoli out in an even layer on a baking sheet. Bake in preheated oven until florets are tender enough to pierce stems with a fork, 15 to 20 minutes. Remove and transfer to a serving platter. Squeeze lemon juice liberally over broccoli before serving for a refreshing, tangy finish.
Substitution Idea: This recipe also goes great with fresh green beans and a sprinkle of rosemary!
 
 
All Spice Green Beans  
 
1 tbsp olive oil
2 cloves garlic, crushed
1 pound fresh green beans, trimmed and snapped
½ cup water
2 tsp ground allspice
Salt and pepper to taste
 
Directions:
Heat oil in a medium saucepan over MED heat. Cook and stir garlic until lightly browned. Mix in green beans and water, and bring to a boil. Stir in allspice, salt, and pepper. Cover, and simmer 20 minutes, or until green beans are soft.
 
 
Asparagus Recipe  
 
1 bunch medium sized asparagus, about 1 lb
2 tbsp extra virgin olive oil
2 tbsp freshly grated Parmesan cheese
1 tsp lemon zest – freshly grates lemon rind
Salt and black pepper
 
Directions:
Prepare the asparagus by rinsing them thoroughly, break off any touch, white bottoms and discard. Cut into 1 to 2 inch sections, slicing the asparagus at a slight diagonal. Fill a medium sized saucepan half way with water, bring to a boil. Add the asparagus and reduce heat slightly to a simmer. Parboil the asparagus for exactly 2 minutes. Drain the hot water. While the asparagus are still hot, toss them in a bowl with the olive oil, parmesan, and lemon rind. Salt and pepper to taste. Serve warm or room temperature.
 
 
Grilled Asparagus  
 
Garlic, to taste
Asparagus
 
Directions:
Heat up your indoor griddle on a medium heat. Put Olive oil and fresh garlic on the grill, then put your fresh asparagus directly on the olive oil and garlic. Add more fresh garlic and sea salt to taste to asparagus. Remove once asparagus is at desired temperature.
 

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