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Snacks and Sides:
4 pieces Melba Toast
1 egg white
1 tbsp water
Cinnamon and Stevia/Truvia to taste
Crack egg white into a bowl, add water. Let 4 pieces Melba Toast soak in egg mixture for 10 minutes, or until saturated. Fry in a non stick skillet with a small sliver of coconut oil for 2 to 3 minutes, until cooked. Flip halfway. Serve with a sprinkle of cinnamon and Stevia/Truvia. Great for an afternoon snack or a Sunday breakfast!
Calories Per Serving: Makes 1 serving. Roughly 67 calories per serving.
Lemon Cabbage Slaw with Curry
4 cups shredded green or white cabbage
1 cup white onion, thinly sliced
2 tbsp apple cider vinegar
1 tbsp lemon juice
1 tsp curry powder
½ tsp salt
½ tsp celery seeds
1 tbsp Stevia
Mix cabbage and green onion in large bowl.
Combine vinegar, lemon juice, Stevia, curry powder, salt and celery seeds in a small bowl. Pour over cabbage mixture; mix well.
Refrigerate, covered at least 4 hours or overnight, stirring occasionally.
Calories Per Serving: Makes roughly (5) 1 cup servings – Roughly 40 calories per serving
1-2 Melba Toast or 4-5 Melba Snacks
1-2 thin deli style slices of chicken breast (do not purchase chicken from the deli – thinly slice your chicken breast)
1 slice tomato
Add oregano and a pinch of salt
Calories Per Serving: Roughly 130 calories per serving – recipe is for 1 serving
1 pound shrimp
2 large lemons
1 tbsp fresh garlic, minced
1 cubanell (banana pepper), finely chopped
1 cup finely chopped red onion
Tabasco to taste
2 cups chopped tomatoes
1 ½ cup chopped cucumbers
½ cup chopped fresh cilantro
½ cup chopped fresh parsley
Sea salt and fresh ground black pepper to taste
Cook shrimp if raw. Rinse under cold water. Combine lemon juice and shrimp in a plastic bag. Refrigerate for 30 minutes. Add Tabasco, garlic, onion and pepper. Mix until evenly covered.
Refrigerate another 30 minutes for flavors to infuse. Toss in bowl and add remaining ingredients.
Serve by itself or with Melba Toast.
Calories Per Serving: Roughly (5) 11 ounce servings. Roughly 125 calories per serving.
Thai Cucumber Relish
1 large cucumber – sliced
1 cup onion
¼ cup apple cider vinegar
¼ tsp sea salt
5 packets Stevia
Bring vinegar to a boil. Simmer for almost 1 minute. Turn off heat. Add up to 5 packets Stevia.
Bring back to a boil and turn off heat. Sweeten with more Stevia if you wish, or zing up with Tabasco or hot sauce to taste. Pour hot liquid over cucumbers and onions. Chill when through.
Calories Per Serving: Roughly 2 servings. Roughly 60 calories per serving.
Baked Vidalia Onion
1 Vidalia onion (or any sweet onion)
Preheat oven to 350 degrees. Remove the outer layer of the onion and wrap the onion in foil. Bake for at least 1 hour. Remove foil and salt and pepper to taste.
Alternate directions: Slice onion in thick slices, place on grill for up to 4 minutes. Salt and pepper to taste.
Calories Per Serving: 1 large onion is roughly 60 calories.
Sautéed Garlic & Greens
6 cloves garlic, sliced
5 bunches of Swiss chard greens
1 squeeze of a lemon
½ tsp sea salt
Heat garlic in large skillet over medium-low heat in a non-stick pan until garlic begins to turn golden, about 3 minutes. Transfer to small bowl and set aside. Place greens and salt into the skillet. Using tongs, turn greens until wilted enough to fit in pan. Raise heat to medium and cover. Cook 7 to 10 minutes, tossing occasionally. Transfer greens to a colander to drain. Return greens to pan and toss with reserved garlic. Squeeze with lemon just before serving. Refrigerate leftover greens in an airtight container for up to 3 days.
Calories Per Serving: Makes 1 vegetable serving. Roughly 37 calories per cup of chard.
1 ½ cup cabbage
Juice of half a lemon
½ tsp Dijon mustard*
Pinch of sea salt
Pinch of black pepper
Place cabbage in steamer. Cover and steam 5-10 minutes until slightly tender. In a small bowl, combine Dijon mustard and lemon juice. Place cabbage in bowl, add lemon and mustard mix and toss. Add sea salt and black pepper to taste. Serve!
*Please use with caution as Dijon mustard can cause a plateau in some patients.
Calories Per Serving: Makes 1 vegetable serving. Roughly 33 calories per serving.
Lemon Ginger Asparagus
1 ½ cup asparagus
½ cup water
½ tsp minced ginger root
3 cloves minced garlic
1 squeeze of lemon
Preheat pan over MED heat. Snap off woody ends of asparagus spears and discard. Snap spears into 2-3 pieces. Add garlic to the pan and cook for 2-3 minutes, add asparagus and water. Bring to a boil. Remove asparagus and top with lemon and pepper. Serve.
Calories Per Serving: Makes roughly 1 vegetable serving. Roughly 72 calories per serving.
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