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Recipes

APPETIZERS

Broccoli Quiches
(1 serving of vegetable and 1 protein)

Ingredients:

  • 3.5 ounces of broccoli
  • 4 eggs: 1 whole egg, 3 egg whites
  • 2 teaspoons favorite herbs and spices
  • 1 clove garlic

Directions:
Preheat oven to 400. Beat eggs together with herbs. Steam broccoli until soft. Drain and add to egg mixture. Place cupcake foil wrappers in 4 muffin holes. Fill muffin tins with egg mixture until it reaches the brim. Bake for 10-14 minutes.
(Serving size: 1 serving equals 4 quiche. Calories per serving: 110. )

Spinach Omelet and Orange
(1 serving of protein, ½ serving of vegetable and 1 serving of fruit)

Ingredients:

  • 3 cups spinach
  • 4 eggs: 1 whole egg, 3 egg whites
  • 1/4 cup diced mushrooms
  • 1/4 cup diced onions
  • 1 cup salsa
  • 1 orange

Directions:
Pour the whisked eggs into the skillet and add ingredients. Allow the eggs to cook over medium heat for two to three minutes or until the edges start to become slightly dry. Flip the omelet carefully once it is mostly cooked to finish cooking the top side. Serve salsa and orange on side.
(Serving size: 1 omelet. Calories per serving: 186.)


MAIN DISHES

Homemade Chicken Broth

Ingredients:

  • 6 pieces of boneless, skinless chicken breast (3.5 oz each.)
  • 8 cups of water
  • ¼ tsp onion powder
  • ¼ tsp poultry seasoning
  • ½ tsp pink salt
  • ¼ tsp garlic powder
  • ¼ tsp celery salt
  • ¼ tsp freshly cracked black pepper

Directions:
In a large pot, mix the water and all seasoning until well blended and powdered seasonings are dissolved. Add raw chicken to the water and bring to a boil at a med-high heat. Once water is boiling, cover and set heat to low-medium and continue to cook until chicken is cooked thoroughly and has reached an internal temperature of 165 degrees Fahrenheit. Remove the chicken from the pot and chicken broth is done. Store saved broth in the fridge or freezer in a glass container.

Chicken with Spinach Pesto

Ingredients:

Chicken with Spinach Pesto

  • 4.5 oz. chicken breast
  • 1 cup packed spinach
  • ¼ cup chicken broth
  • 1 tsp. lemon juice
  • 1 tsp. Bragg’s liquid aminos
  • 7 leaves fresh basil, rolled and minced
  • 2 cloves garlic, crushed and minced
  • ¼ teaspoon garlic powder
  • Salt and pepper to taste

Directions:
In a small saucepan, cook chicken with 1/2 cup chicken broth until liquid is absorbed and chicken is lightly brown. Set chicken aside and deglaze pan with 1/2 cup chicken broth. Add spinach and fresh basil and cook for 1 minute. Remove from heat. Puree spinach with garlic, lemon juice, Bragg’s and spices. Add sauce to chicken, simmer 1-2 minutes and serve.

Blackened Chicken Salad

Ingredients:

Blackened Chicken Salad

  • 4.5 oz. chicken tenders
  • 1 tbsp. paprika
  • ½ tsp. onion powder
  • ½ tsp. garlic powder
  • ¼ tsp. oregano
  • ¼ tsp. thyme
  • ¼ tsp. white pepper
  • ¼ tsp. black pepper
  • ¼ tsp. ground red pepper
  • 1 pinch of salt
  • Spinach or salad greens

Directions:
Combine all spices and rub on chicken. Grill until cooked. Serve over spinach or salad greens.
*Garnished with tomato rose. Note the tomato would count as your fruit for the day.

Breaded Chicken Cutlets

Ingredients:

Breaded Chicken Cutlets

  • 4.5 oz. chicken breast
  • 1/2 C chicken broth
  • 1/4 tsp. garlic powder
  • 1/4 tsp. cayenne pepper
  • 1 grissini (ground into powder)
  • 1/2 tsp. paprika
  • 1/4 tsp. poultry seasoning (optional)
  • 1 pinch of salt

Directions:
Place all spices into a Ziplock bag, shake to mix. Add chicken to seasonings, shake and fully coat. Preheat medium saucepan over medium heat. Make sure pan is very hot before adding one-half of broth and coated chicken to pan. Use drops of water to brown chicken. Cook for about 3-4 mins per side adding more broth as it cooks down.
*Garnished with iceberg lettuce and Italian parsley.

Lemon Mustard Chicken

Ingredients:

Lemon Mustard Chicken

  • 4.5 oz. chicken
  • 1 tsbp. spicy mustard
  • 1/2 tsp. oregano
  • 1/4 tsp. cumin
  • 1 pinch of salt
  • Juice from 1/2 large lemon
  • 1/2 tsp. black pepper
  • 1/4 tsp. cayenne pepper
  • 1/4 tsp. paprika

Directions:
Preheat broiler. Place all spices into a small bowl, add lemon and mix well. Broil 1 side of chicken 5-10 mins until slightly browned. Spoon mixture onto chicken. Flip and coat second side. Broil uncooked side 5-10 mins or until no longer pink.
*Garnished with grain mustard on the plate, red pepper curls and Italian parsley. Note that the curled pepper would count as part of one of your veggie choices.

Cajun Chicken Bake

Ingredients:

Cajun Chicken Bake

  • 4.5 oz. chicken breast
  • 2 tbsp. Cajun seasoning
  • 1/2 tbsp. fat free milk

Directions:
Preheat oven to 350. In small dish, coat both sides of chicken with milk. Place Cajun seasoning into Ziplock bag with chicken, shake until chicken is coated. Bake uncovered in a glass baking dish for 20-30 mins until chicken is no longer pink.
*Served over a bed of greens. Garnished with the tomato rose and smoked salt on the plate. Note the tomato would count as your fruit for the day.

Fried Chicken Tenders

Ingredients:

Fried Chicken Tenders

  • 4.5 oz. chicken breast
  • 1/2 tsp. paprika
  • 1/4 tsp. onion powder
  • 1/4 tsp. cayenne pepper
  • 1 grissini (ground into powder)
  • 1/4 tsp. garlic powder
  • 1/4 tsp. cumin
  • 1 pinch of salt

Directions:
Slice chicken breast into 4 small tenders. Place all spices into a Ziplock bag, shake to mix. Add chicken tenders to seasonings, shake to fully coat. Preheat oven to 350. Place chicken in glass baking dish and bake for 30-40 mins, turning after 15 mins. During the last 5 mins, turn on broiler and broil tenders 2-3 mins each side.

Sweet & Sour Chicken

Ingredients:

Burn Fat Orlando

  • 4.5 oz. chicken breast
  • 1/2 lemon w/ rind
  • 1 tbsp. Bragg’s liquid aminos
  • 1 tbsp. minced onion
  • Dash of garlic powder
  • 1 tbsp. hot sauce
  • Salt and pepper to taste
  • 1/2 Orange w/ rind
  • 1 cup water
  • 2 tbsp. apple cider vinegar
  • 1 tbsp. lemon and/or orange zest
  • Dash of onion powder
  • Cayenne pepper to taste
  • Stevia to taste

Directions:
In a frying pan or small saucepan place 1/2 orange and 1/2 lemon with the rind in water and boil until pulp comes out of the rind. Remove rinds from the water and scrap out remaining pulp and juice with a spoon. Add spices, onion and stevia to taste. Add chicken and cook until liquid is reduced by approximately half and desired consistency is achieved. Add onion and garlic powders which act as slight thickening agent. If it begins to dry up, add a little bit of water and let simmer for the sauce. Serve hot and garnish with lemon or orange. Makes 1 serving of Protein and 1 serving of fruit.

Grilled Chicken Stuffed with Basil and Tomato

Ingredients:

  • 4 boneless, skinless chicken breast halves
  • Freshly ground pepper
  • 12 fresh basil leaves, plus more for garnish
  • 2 beefsteak tomatoes, cut into 1/4-inch-thick slices
  • 1/2 tsp. coarse salt
  • 2 garlic cloves, minced

Directions:
Thinly butterfly chicken breasts: Put halves on a cutting board, smooth sides down, with the pointed ends facing you. Starting on one long side, cut breasts in half vertically. Sprinkle each piece all over with 1/8 teaspoon salt; season with pepper. Transfer to a plate, and coat both sides with garlic. Let stand 30 minutes.

Heat a grill or grill pan until medium-hot. Place 3 basil leaves on the bottom half of each opened chicken breast; top each with 2 slices tomato. Roll the slices of chicken with tomato and basil inside with the smooth side of the chicken on the outside of the roll. Secure roll with two toothpicks or short skewers.

Grill chicken breasts, turning once, until golden brown on both sides and no longer pink in the center, about 15 minutes. Place on a clean serving platter; garnish with basil. If desired, remove toothpicks or skewers before serving.

Chicken Bruschetta

Ingredients:

Burn Fat Orlando

  • 4.5 oz Chicken Breast
  • 2 Garlic Cloves finely chopped
  • Salt and Pepper
  • Italian Seasoning
  • Onion Powder
  • 1 Vine ripened Tomato (chopped)
  • 3 Basil Leaves (chopped)
  • Pinch of Red Pepper Flake (optional)
  • Garlic Powder
  • Spinach Leaves (1 cup)

Directions:
Sprinkle Chicken with Italian Seasoning, Garlic and Onion Powder; Grill the chicken; when done let rest for 5 minutes. Combine tomato, garlic and basil, add salt and pepper to taste, sprinkle in a pinch of red pepper flake (optional). Stir until well combined. Place Spinach leaves on plate, place Chicken on spinach leaves top with Bruschetta tomato mixture. (1 protein, 1 fruit, 1 veggie)
*Garnished with basil leaves. Note the spinach would count as your veggie and the tomato as your fruit for the day.

Chicken Cabbage Scramble

Ingredients:

Burn Fat Orlando

  • 4.5 oz. chicken breast
  • Half a head of chopped cabbage
  • Homemade chicken or vegetable stock
  • 2 cloves minced garlic
  • 1 t organic mustard
  • Salt & pepper to taste

Directions:
Sauté chicken and minced garlic in a nonstick skillet. Add other ingredients. Sauté until liquid is gone. Serve immediately.

Chicken Salad with Celery

Ingredients:

Burn Fat Orlando

  • 4.5 oz. Chicken Breast
  • 2 tbsp. Bragg’s liquid aminos
  • 1 tsp. apple cider vinegar
  • 1 tsp. minced onion
  • 1 Celery Stalk Trimmed and Washed
  • 1 tbsp. lemon juice
  • ¼ tsp. organic poultry seasoning
  • Salt and pepper to taste

Directions:
Cook chicken in a little water or chicken broth. Finely chop all ingredients.
Mix with spices and additional liquid ingredients.
Serve with celery sticks or mix in diced celery and your choice of dressing or dipping sauce.
*Substituting pickled celery and peppers is optional, recipe for pickled celery and pepper listed below.

Pickled Celery and Peppers

Ingredients:

  • 1 tsp. pink salt
  • 1 tsp. stevia
  • ¼ cup apple cider vingar

Directions:
Julienne cut peppers and celery. Coat veggies in salt and stevia and let sit for 30 minutes. Completely wash salt and stevia, then immerse in apple cider vinegar seal and sit overnight.

Spinach Stuffed Chicken

Ingredients:

  • 4.5 oz. Chicken Breast
  • 1 tbsp. Minced Garlic
  • 4 oz. Raw Spinach
  • Salt & Pepper to taste
  • 1 ( or 1 1/4) Cup – Water
  • 1 tsp. Chives
  • 1 tbsp. Red Wine Vinegar
  • 1 tsp. Braggs

Directions:
Preheat Oven: 350
Cut Chicken Breast in half to make 2 cutlets. Place a sheet of plastic wrap on top and pound them out to make them thinner. Sprinkle both sides with salt and pepper. In a separate bowl mix the minced garlic, chives and salt & pepper together along with any other spices you prefer ( I add a little garlic or onion powder). After mixture is thoroughly mixed 😉 spread on one side of each chicken cutlet. Place spinach over each cutlet and roll semi-tightly, use a toothpick to hold cutlets together.

Before Placing in Oven:
Add 1/4 cup water to hot Pan on Stove. Place cutlets in pan and cover with Balsamic Vinegar. Brown each side for 3 minutes.

Oven Time:
Place cutlets in small baking dish (pour excess water and balsamic vinegar on top) Add 1 cup of water to baking dish. Cook in oven for 15-20 minutes or until middle is 190 degrees. When done you can slice into pieces or leave whole and then sprinkle some Braggs on top! Servings: 1 – Protein 1 – Veggie
*Mix all ingredients except chicken and spinach. Tossed mixture in spinach and stuff in chicken and bake.

Shredded Chicken Wraps

Ingredients:

  • 4.5 oz. Boneless, Skinless Chicken Breast
  • 1 tbsp. Planet Wellness safe BBQ Sauce
  • 2-3 Large Lettuce Leaves

Directions:
Preheating your over to 350 degrees. Place chicken in an over-safe dish. Bake until done and chicken juices run clear. Once the chicken has cooled to the point where you can handle the meat, shred the chicken. Place chicken in a bowl, add BBQ sauce, and toss until the chicken is completely covered. Wrap the chicken in lettuce leaves, for taco-style dining. Top with more BBQ sauce is desired.
*Use Hydro Lettuce if you can, it wraps better.

Chicken Cabbage Chili

Ingredients:

Burn Fat Orlando

  • 1 lb. chicken breast, cooked and shredded
  • 8 c. chicken broth
  • 1 clove garlic, minced
  • 1 ½ tsp. chili powder
  • Salt and pepper to taste
  • 12 c. shredded cabbage
  • 1 (14oz.) can diced tomatoes with green chilies
  • ½ med. onion, chopped
  • 1 ½ t. cumin

Directions:
In a large stock pot, add cabbage, broth, tomatoes and chilies, garlic, and onion. Bring to a boil; add spices and reduce heat to low. Simmer uncovered, stirring often, until cabbage is tender. Add cooked and shredded chicken at last few minutes of cooking to heat through. Makes 4 servings; 3 ½ cups each
Calories: 187 per serving

Stuffed Poblano Peppers

Ingredients:

  • 5 poblano peppers
  • 1/2 pound chicken, browned and crumbled
  • 1 large onion, thinly sliced and browned
  • 1 large tomato, diced and browned

Directions:
Preheat oven to 425 degrees. Cut of tops of peppers, remove seeds, and cut a slit on one side. Combine chicken, onions and tomatoes and fill up peppers. Place the peppers on a lined baking sheet and bake for 20 minutes.
*Note the tomato would count as your fruit for the day.

Cider Vinegar Chicken

Ingredients:

Burn Fat Orlando

  • 6 boneless chicken breasts
  • 5 teaspoons garlic salt
  • 1 cup cider vinegar

Directions:
Preheat oven to 350 degrees F (175 degrees C). Place chicken breasts in a 9×13 inch baking dish. Sprinkle with garlic salt, then pour vinegar over all. Bake at 350 degrees F (175 degrees C) for 35 minutes or until chicken is browned and cooked through, and juices run clear. *Optional to garnish with an apple relish. Recipe for relish listed below.

Chicken Stuffed Baked Tomato

Ingredients:

Burn Fat Orlando

  • 4.5 oz. cooked chicken
  • 1 tsp. minced garlic
  • 1 large tomato hollowed out (can slice in half as well)
  • 1 tsp. minced onion (powder may be substituted)
  • Cayenne pepper and salt to taste

Directions:
To prepare your tomato you must first hollow out and allow it to drain. If this is too difficult or your tomato is very ripe, you can cut it in half and do a similar hollowing out. Sprinkle your tomato with salt and turning upside down on a paper towel, allow it to drain. If you wish you may cut a thin slice from the bottom of the tomato which will allow it to sit ‘up’ in the dish while baking!*using a bullet, ninja, blender, or similar device, combine chicken, onion, garlic, and 2 tbsp. of the tomato juice and blend. Carefully pack about half of your chicken mixture into your tomato.

Balsamic Chicken w/ Grilled Asparagus

Ingredients:

Burn Fat Orlando

  • 4.5 oz Chicken Breast
  • 1 tbsp. Red Wine Vinegar
  • 1 tbsp. Rotisserie Chicken Seasoning
  • 1 tsp Garlic Powder
  • Salt and Pepper to taste
  • 4 oz Asparagus
  • 1 tbsp. Braggs
  • 1 tsp Minced Garlic
  • 1 1/2 cup Water

Directions:
Preheat Broiler to Low
Chicken:
In a small bowl add Balsamic Vinegar, Braggs, Water and minced garlic, Stir. Pour into Pan with chicken on med-high heat and brown both sides of chicken (3-4 minutes each side) add other spices to either side and cover simmer on low-medium heat until done. Should be moist, if you run out of water add another 1/4 cup or so until chicken is cooked through (190 degrees in middle). Any excess liquid can be poured on top of chicken for “sauce”.
Asparagus:
Place desired number of asparagus spears on a cookie sheet. Spray with a light coat of cooking spray on sheet. Salt and pepper to taste (I use lemon pepper seasoning). Broil on low for 12 min then when the 12 min are up turn broil to high and broil for 3 min. Keep in mind that the thickness of asparagus spears vary in size, so adjust your time. The 15 min cook time is for your average sized spears. You don’t want burn them so if they look done before the full 15 min cook time take them out. The asparagus should still have a little crunch to them without being soft or squishy like some steamed asparagus is.

Spinach and Strawberry Salad with Chicken
(1 serving of protein, 1 serving of vegetable and 1 serving of fruit)

  • 3 cups baby spinach
  • 3 tablespoons strawberry vinaigrette (recipe on page 14)
  • 4 ounces grilled chicken breast sliced
  • Pink Salt and Pepper to taste

Combine all ingredients and enjoy.
(Serving size: 1 serving. Calories per serving: 211.)

Mini Stuffed Cabbage Rolls
(1 serving of vegetable and 1 protein)

  • 4 ounces chicken or ground beef
  • 3 big cabbage leaves
  • 1 cup shredded cabbage
  • 1/8 teaspoon onion salt
  • 1/8 teaspoon garlic powder
  • 1/8 teaspoon Asian spices
  • 1⁄2 teaspoon powdered stevia

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. Brown ground beef or chicken and add the spices to the meat. Combine beef or chopped chicken with shredded cabbage. Roll into small meat balls then wrap in a cabbage leaf. Steam for another 5 minutes.
(Serving size: 1 serving equals 3 cabbage rolls. Calories per serving: Chicken- 260, Beef- 349.)

Blackened Chicken Salad
(1 serving of vegetable and 1 protein)

  • 4 ounces chicken cut into strips
  • 1 teaspoon paprika
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon oregano
  • 1/4 teaspoon thyme
  • 1/4 teaspoon white pepper
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon ground red pepper
  • 1 pinch of pink salt
  • 3 cups spinach

Combine all spices and rub on chicken. Grill until cooked. Serve over spinach.
(Serving size: 1 serving. Calories per serving: 211.)

Tuna Salad with Cinnamon Apple
(1 serving of fruit and 1 protein)

  • 1 can white albacore tuna in water
  • 1 homemade pickle, chopped
  • 1/4 apple, chopped
  • Mustard to taste
  • Pink salt & pepper, to taste

Mix altogether and serve. Serve with remainder of apple sliced with cinnamon on top.
(Serving size: 1 serving. Calories per serving: 196.)

Crunchy Sweet Apple Chicken Salad
(1 serving of fruit, 1 serving of vegetable and 1 protein)

  • 4 ounces (cooked) diced chicken
  • 1 apple diced
  • 3 stalks celery diced
  • 3 tablespoons lemon juice
  • 1/8 teaspoon cinnamon
  • Dash of nutmeg
  • Dash of cardamom
  • Dash of pink salt
  • Stevia to taste

Mix ingredients together, sprinkle with stevia and cinnamon. Chill for 20 minutes. Serve with a wedge of lemon and enjoy.
(Serving size: 1 serving. Calories per serving: 320.)

Mustard Chicken
(1 serving of protein)

  • 3-4 chicken breasts
  • 1/3 cup sugar free mustard
  • 1/2 lemon juiced
  • Zest of 1/2 lemon
  • 3 cloves of garlic minced
  • 1 large stalk of fresh rosemary chopped
  • 1/2 teaspoon pink salt
  • 1/2 teaspoon pepper

Mix all together and pour over chicken let marinate in fridge over night or several hours. You can BBQ or roast in oven.
(Servings: 1 serving equals 4 oz. Calories: 181.)

Chili
(1 serving of vegetable and 1 protein)

  • 4 ounces beef
  • 1 cup chopped tomatoes
  • 1/2 cup water
  • 2 tablespoons minced onion
  • 2 cloves garlic crushed and minced
  • Pinch of garlic powder
  • Pinch of onion powder
  • 1/4 teaspoon chili powder
  • Pinch of oregano
  • Cayenne pepper to taste (optional)
  • Pink salt and pepper to taste

Brown ground beef in a small frying pan, add onions and garlic. Stir in tomatoes and water. Add spices a simmer slowly until liquid is reduced. The longer it cooks the more tender and flavorful. Add a little water as needed to prevent burning. Serve with chopped green onion or tomato garnish and salt and pepper to taste.
(Serving size: recipe makes 1 bowl of chili. Calories: 359.)

Chicken Bruschetta
(1 serving of vegetable, 1 serving of fruit and 1 protein)

  • 4 ounce chicken breast
  • 1 cup chopped tomato
  • 2 cloves of garlic (finely chopped)
  • 3 basil leaves (chopped)
  • Pink salt to taste
  • Pepper to taste
  • Pinch of cayenne pepper (optional)
  • ½ teaspoon Italian seasoning
  • ½ teaspoon garlic powder
  • ½ teaspoon onion powder
  • 3 cup of spinach

Sprinkle chicken with Italian seasoning, garlic and onion powder; grill the chicken; when done let rest for 5 minutes. Combine tomato, garlic and basil, add salt and pepper to taste, sprinkle in a pinch of cayenne pepper (optional). Stir until well combined. Place spinach leaves on plate top with chicken and bruschetta mix.
(Serving size: 1 serving. Calories: 291.)

Stuffed Peppers
(1 serving of vegetable, 1 serving of fruit and 1 serving of protein)

  • 4 bell peppers
  • 1 pound lean beef, browned and crumbled
  • 1 large onion, thinly sliced and browned
  • 1 large tomato, diced and browned

Preheat oven to 425 degrees. Cut of tops of peppers, remove seeds, and cut a slit on one side. Combine beef, onions and tomatoes and fill up peppers. Place the peppers on a lined baking sheet and bake for 20 minutes.
(Makes 4 servings. Calories per serving: 384.)

Sweet & Sour Chicken
(1 serving of protein, ½ serving fruit)

  • 4 ounces chicken breast
  • 1/2 orange w/ rind
  • 1/2 lemon w/ rind
  • 1 cup water
  • 1 tablespoon Bragg’s Liquid Aminos
  • 2 tablespoons apple cider vinegar
  • 1 tablespoon minced onion
  • 1 tablespoon lemon and/or orange zest
  • Dash of garlic powder
  • Dash of onion powder
  • 1 tablespoon hot sauce
  • Cayenne pepper to taste (optional)
  • Pink salt and pepper to taste
  • Stevia to taste

In a frying pan or small saucepan place 1/2 orange and 1/2 lemon with the rind in water and boil until pulp comes out of the rind. Remove rinds from the water and scrap out remaining pulp and juice with a spoon. Add spices, onion and stevia to taste. Add chicken and cook until liquid is reduced by approximately half and desired consistency is achieved. Serve hot and garnish with lemon or orange.
(Serving size: 1 serving. Calories per serving: 229.)

Cajun Scallops
(1 serving of protein)

  • 1 teaspoon apple cider vinegar
  • 1 large red onion, thinly sliced and separated into rings
  • 1 teaspoon Cajun seasoning
  • 1/2 teaspoon ground black pepper
  • 1 garlic clove
  • 1 pound fresh scallops
  • 1 to 2 teaspoons hot sauce

Heat apple cider vinegar in a cast-iron skillet over high heat. Add onion, Cajun seasoning, and pepper; sauté 3 minutes. Add garlic; sauté 30 seconds. Add scallops; cook 1 minute or until browned. Sprinkle with hot sauce; turn. Cook 3 minutes or until done.
(Makes 4 servings. Calories per serving: 175.)

Steak and Asparagus Stir-Fry
(1 serving of vegetable, 1 serving of protein)

  • 1 lb. lean sirloin, cut into thin strips ½ inch wide and 2 inches long
  • 4 cups asparagus, stems removed, cut into 1 inch pieces
  • ¾ cup beef broth
  • ½ cup green onion, coarsely chopped
  • 4 cloves garlic, coarsely chopped
  • 2 tablespoons fresh ginger, peeled and coarsely chopped
  • ½ medium red onion, sliced
  • 2 tablespoons Bragg’s Liquid Aminos

Steam the asparagus until bright green but still firm, about 2 minutes. Drain; rinse with cold water to stop cooking; drain again. Combine ¼ cup beef broth, green onion, garlic, and ginger in a food processor or blender. Pulse until the mixture is minced and set aside. Heat a large skillet over medium-high heat. Add the steak strips, red onion, and liquid amino and sauté for 4 minutes, or until beef is nearly cooked. Add the green onion mixture and remaining ½ cup of broth, bring to a boil. Add asparagus to the skillet and stir until the asparagus is cooked through, about 3 minutes. Divide among four dinner plates, serve immediately.
(Makes 4 servings. Calories per serving: 175.)

Mustard-Herb Crusted Cornish Hens
(1 serving of protein)

  • 14 ounces (approx. 4 Cornish game hens)
  • 2 tablespoons minced garlic
  • 2 tablespoons apple cider vinegar
  • 1 teaspoon dried thyme
  • 1 teaspoon dried rosemary
  • 1 teaspoon pink salt
  • ½ teaspoon pepper
  • 2 tablespoon mustard (no sugar), divided

Heat oven to 375 degrees. Line a rimmed baking sheet with nonstick foil. In small bowl mix garlic, apple cider vinegar, thyme, rosemary, pink salt and pepper. Brush the hens with 1 tablespoon mustard. Coat with spice mixture. Brush bottom of hens with remaining tablespoon of mustard and coat with remaining mix. Place on prepared pan. Roast hens 55-65 minutes until crust is golden. Allow hens to rest 5 minutes, then serve.
(Makes 4 servings. Calories per serving: 220.)

Meatloaf
(1 serving of protein)

  • 4 ounces (cooked) ground beef
  • 1 tablespoon ketchup (see recipe on page 15)
  • 1 tablespoon chopped onion
  • 1 clove minced garlic
  • Cayenne to taste
  • ¼ teaspoon paprika

Mix ground beef, chopped onion and spices. Place in a baking dish, loaf pan or muffin pan for single servings. Baste with ketchup recipe mixture and bake at 350 for 15-20 minutes. Cook longer for multiple servings using a loaf pan.
(Serving size: 1 serving. Calories per serving: 230.)

Cajun Shrimp Kabobs
(1 serving of protein)

  • 4 ounces cooked shrimp
  • Half lemon
  • Fresh chopped parsley
  • 1 teaspoon Cajun Seasoning

Place shrimp in bowl & add 1 tsp of Cajun Seasoning and toss to coat. Put shrimp on skewers. (if using wood skewers, remember to soak in water for at least 20 min. prior to use) Squeeze on lemon juice. Grill or broil until cooked through. Sprinkle with chopped parsley and serve. Tip: Add your vegetable serving of a tomato or onion to your kabob!
( 1 serving. Calories per serving: 112.)

Seafood Stuffed Onion
(1 serving of vegetable, 1 serving of protein)

  • 1 large onion
  • 4 ounces cooked fish or seafood
  • ¼ cup minced garlic
  • Old Bay seasoning to taste
  • ½ cup of chicken broth

Take your onion and cut off the top evenly. Peel all the skin and tough rings off. Slice off enough of the bottom so it can stand upright, but not too much or you’ll have no bottom layer. You might have better luck with a larger onion than you’d think you’d need to get a cavity big enough. Score down into the center crosswise making x’s out to the last ring you want to be the bowl, and dig out with knife and spoon as much as you can ( this part was not easy nor fun, careful not to pull out the very bottom of the onion.. )Take the onion bits, chop them finely and put them in a dry nonstick skillet on medium to cook and caramelize. Stir frequently enough to prevent burning but mostly let it be, laying as flat as possible to the hot surface. Take your cooked and chopped fish or seafood, and stir it together with the cooked onions, the old bay seasoning and the minced garlic. Stuff this into the onion shell and place in an oven safe bowl. Spoon the chicken broth over and around the stuffed onion, so that it is sitting in a bit of the broth. Bake in 350 degree for 50 – 60 min, basting onion.
(Serving size: 1 serving. Calories per serving: 232.)

Broiled Lobster
(1 serving of protein)

  • 2 -6 ounce lobster tails
  • ½ cup vegetable broth
  • ½ teaspoon paprika
  • Pink salt and white pepper to taste
  • 1 lemon cut for garnish

Preheat broiler. Place tails on baking sheet. Cut top shell of lobster length wise. Pull apart slightly and season with broth, paprika, pink salt, and pepper. Broil for 5-10 minutes.
(2 servings. Calories per serving: 168.)

Cornish Hens
(1 serving of protein)

  • 14 ounces (approx. 4 Cornish game hens)
  • 4 bay leaves
  • 2 cups diced celery
  • 2 cups diced onions
  • 1 tsp parsley flakes
  • ½ teaspoon thyme leaves

Season birds with salt and pepper and put 1 bay leaf in each cavity. Truss for roasting. Arrange vegetables in roasting pan. Place birds, breast side up, on vegetables. Combine herbs and brush over birds. Roast in 375 degree oven 55-65 minutes or until tender, basting with pan juices. Moisten hens with water if herbs do not stick.
(Makes 4 servings. Calories per serving: 220.)

Filet Mignon with Braised Cabbage

  • 100 grams Filet Mignon
  • 1cup cabbage shredded
  • Apple cider vinegar
  • Lemon Pepper
  • 1-2 packets or 6 to 8 drops of stevia
  • Rosemary Leaves

Grill or broil filet. Drizzle a little vinegar and lemon pepper on top, sprinkle a few rosemary leaves before grilling. Make sure not to overcook. Slice very thin. Place cabbage in small saucepan with enough water to allow braising…adding vinegar, lemon pepper and a packet or two of stevia to sweeten. Fold over and over to cook evenly…do not overcook.

Balsamic Mustard Crusted Steak

  • 100 grams Filet or London Broil
  • 1 tsp mustard powder
  • 2 tsp balsamic vinegar
  • ¼ tsp salt
  • ½ tsp freshly ground black pepper
  • 2 garlic cloves, minced

Mix all seasoning in a bowl. Line a broiler pan with foil and place steak on top. Coat evenly with mustard mixture and let stand 10 minutes. Broil steak to desired doneness. 3 to 4 minutes per side for medium-rare. Let stand 5 minutes before slicing and serving.

CHILI

  • 100 grams lean ground beef (less than 7% fat)
  • 1 cup chopped tomatoes
  • ½ cup of water
  • 2 TBS minced onion
  • 2 cloves garlic crushed and minced
  • Pinch of garlic powder
  • Pinch of onion powder
  • ¼ tsp chili powder
  • Pinch og oregano
  • Cayenne pepper to taste (optional)
  • Salt and pepper to taste

Brown ground beef , add onions and garlic. Stir in tomatoes and water. Add spices and simmer slowly until liquid is reduced. The longer it cooks the more tender and flavorful. Add water as needed to prevent burning. Serve with chopped green onion or tomato. Salt and pepper to taste.
Makes 1 serving (1 protein, 1 vegetable or fruit).

Garlic Cauliflower Mash
(1 serving of vegetable)

  • 1 medium head of cauliflower
  • ½ teaspoon of minced garlic
  • Pink salt and pepper to taste
  • Chopped chives

Steam medium head of cauliflower in chicken broth for 6 minutes then strain. Blend with a mixer and add in all ingredients until smooth. Add chopped fresh chives.
(Serving size: makes 2 servings. Calories per serving: 105.)

Cilantro Lime Cauli-Rice
(1 serving of vegetable)

  • 1 head of cauliflower
  • 1 lime
  • 2 cloves of garlic
  • Handful chopped cilantro

Remove the leaves from the cauliflower, and cut the head in half. Remove the cauliflower from the core so you only have the florets. Place half the cauliflower into the processor and process until only small pieces remain. Remove from the processor and place into a pan. Process the remaining cauliflower repeating the steps. Mince the garlic and add to the cauliflower in the pan. Cook over medium heat for about 5 minutes, stirring constantly. When cauliflower is slightly toasted, and garlic cooked, remove from heat. Toss with cilantro and juice from the whole lime.
(Serving size: makes 2 servings. Calories per serving: 105.)

Roasted Cabbage with Lemon
(1 serving of vegetable)

  • 1 medium-sized head of green cabbage
  • 2 tablespoon chicken broth
  • 2-3 tablespoons fresh squeezed lemon juice
  • Generous amount of sea salt and fresh ground black pepper
  • Lemon slices, for serving cabbage (optional)

Preheat oven to 450F/232C. Cut the head of cabbage into 8 same-size wedges, cutting through the core and stem end. Then carefully trim the core strip and stem from each wedge and arrange wedges in a single layer on the roasting pan (leave some space around them as much as you can.) Whisk together the chicken broth and lemon juice (use the larger amount of lemon juice if you like a lot of lemon). Then use a pastry brush to brush the top sides of each cabbage wedge with the mixture and season generously with salt and fresh ground black pepper. Turn cabbage wedges carefully, brush the second side with the chicken broth/lemon juice mixture and season with salt and pepper. Roast cabbage for about 15 minutes, or until the side touching the pan is nicely browned. Turn each wedge carefully and roast 10-15 minutes more, until the cabbage is nicely browned and cooked through with a bit of chewiness remaining. Serve hot, with additional lemon slices to squeeze lemon juice on at the table if desired.
(2 servings. Calories per serving: 150.)

Sautéed Kale with Balsamic Vinegar
(1 serving of vegetable)

  • 2 large bunches kale (or other approved greens)
  • 1 large white onion, medium dice
  • 2-3 Tbsp. balsamic vinegar
  • Pink salt and pepper to taste

Wash the kale thoroughly. Tear out the central thick stem from each leaf and discard (this woody stem does not soften when cooked). Tear the leaves into bite-sized pieces and pile them into a deep 14-16 inch, heavy-bottomed frying pan. Heat over medium-low heat and add a couple tablespoons of water or broth to steam the greens. Sprinkle the onion on the top of the pile of greens to weigh them down. Cover the pan and cook on a low heat for 5 minutes. Check the greens and if they have wilted enough, toss the greens with the onion (you may have to cover the greens again and cook for a few minutes until the pile has shrunk enough to allow you to stir). Continue to gently sauté the greens and onion for several minutes, add a little salt and pepper to taste. Pick out a leaf and taste to see if it is tender enough. When the kale is tender, remove the pan from the heat and sprinkle the vinegar over the kale, then toss and taste again, adding more vinegar if you wish. Note: If using collard greens, remove the center stem as noted above.
( 4 servings. Calories per serving: 76.)


SALADS

Braised Cabbage and Apple

Ingredients:

  • 8 oz. red cabbage
  • Apple Cider Vinegar
  • 1-2 packets or 6-8 drops stevia
  • 1 apple, sliced
  • Lemon pepper

Directions:
Put cabbage and apple in small saucepan with enough water to allow to ‘braise’. Add vinegar, lemon pepper, and stevia to sweeten. Fold cabbage over and over to cook evenly.

Candied Apples

Ingredients:

  • 4 apples, sliced
  • 1 tsp. of cinnamon
  • 1 tsp. of vanilla
  • 4 packets of Sweet Leaf stevia
  • 2 C. of water

Directions:
Place 4 apples in a baking dish. Pour the water over top. Sprinkle stevia and cinnamon over apples. Bake at 350 degrees for an hour. Take out of oven and add vanilla to the liquid and stir. Take apples out and pour sweetened water mixture over apples.

Cauliflower Tortillas

Ingredients:

  • 8 oz cauliflower florets
  • 3 egg whites
  • 1 egg
  • salt and pepper, to taste

Directions:
Preheat oven to 375 degrees and line a baking tray with parchment paper. Pulse cauliflower in food processor until you get a texture slightly finer than rice. (Once it’s riced measure it to make sure you have 2 cups packed.) Place riced cauliflower in bowl and microwave for 2 minutes and stir, then another two minutes and stir again then place in a dish towel and squeeze excess water out as hard as you can. Place drained cauliflower back in bowl and add eggs, salt and pepper and mix until well combined. (Will be runny but not pure liquid) Spread mixture onto a baking sheet into 6 small fairly flat circles. Place in the oven for 10 minutes then pull out of the oven and carefully peel them off the parchment and flip them and place back in the oven for 5-7 more minutes. Place on a wire rack to cool slightly. Heat a medium sized pan over medium heat and place the tortillas into the pan pressing down slightly and brown them to your liking.

Chai Spiced Apples

Ingredients:

Burn Fat Orlando

  • 1/3 c water
  • 1/2 t Chinese 5 Spice
  • 5-6 turns of black peppercorn shaker
  • 1 apple, sliced thin
  • 12-15 drops Sweet Leaf vanilla cream stevia

Directions:
Heat skillet to med-high heat. Add water and apples. Cover and cook for 1 minute. Stir in Chinese 5 Spice, stevia, and pepper
Cover and cook until liquid is reduced by half and apples are tender. Uncover and continue cooking, stirring occasionally, until liquid is almost gone. Transfer apples to bowl or plate. Pour remaining liquid over top as syrup.

Dairy-Free Deviled Eggs

Ingredients:

Burn Fat Orlando

  • 2 hardboiled eggs, halved
  • 1/3 tsp. apple cider vinegar
  • 1/16 tsp. garlic powder
  • dash of pepper
  • 4 tsp. Dijon mustard
  • 2-4 drops liquid stevia
  • dash of salt

Directions:
Scoop egg yolks into a bowl and set egg whites aside. Mash yolks, vinegar, mustard, stevia, garlic powder, pepper and salt. Spoon yolk mixture into egg whites. Refrigerate until ready to serve.

Egg Salad with a Kick

Ingredients:

  • 1 egg, hard boiled
  • 1/2 tbsp. Dijon mustard
  • 1/2 tsp. Bragg’s apple cider vinegar
  • hot sauce, to taste
  • 3 egg whited, hard boiled
  • 1 tbsp. yellow mustard
  • 1/2 tsp. parsley
  • salt and pepper, to taste

Directions:
Put yolk from whole hardboiled egg into bowl. Add mustards, acv, parsley, hot sauce, salt and pepper and mix well. Chop the 4 hardboiled egg whites into small pieces. Add whites to yolk mixture and stir well.

Lemon Ginger Asparagus

Ingredients:

  • 8 oz. asparagus
  • 1 tsp. fresh minced ginger root
  • lemon zest
  • 1/4-1/2 C. water
  • 1 clove minced garlic
  • salt and pepper, to taste

Directions:
Snap ends off of asparagus spears and discard. Snap spears into 2-3 pieces. Add a little water, garlic and ginger to pan heated med-high and cook 2-3 minutes. Add asparagus and rest of water. Bring to boil for 5 minutes. Remove asparagus and top with lemon zest, salt and pepper.

Cilantro Lime Cauliflower Rice

Ingredients:

Burn Fat Orlando

  • 8 oz. cauliflower (‘riced’ in food processor)
  • 1 clove garlic minced
  • 1-2 tbsp. lime juice freshly squeezed
  • Pink salt to taste
  • 1 tsp. onion powder
  • 1 tbsp. cilantro finely chopped
  • 4 drops stevia

Directions:
Sauté garlic over medium to medium-low heat in small amount of water. Add in riced cauliflower and sauté another 5-7 minutes, adding slightly more water if needed to prevent burning. Add 1/4 cup water, stir, cover and steam on low heat for 5-7 minutes. Stir in cilantro, onion powder, lime juice, pink salt, and stevia.

Beet Greens

Ingredients:

  • 8 oz. beet greens, chopped
  • dash of onion salt
  • 2 tbsp. chicken broth or stock

Directions:
Heat broth on medium until almost boiling. Reduce heat and add beet greens. Sauté a few minutes, until tender. Sprinkle lightly with onion salt.

Cucumber Noodles

Ingredients:

  • 8 oz. cucumber
  • salt

Directions:
Spiralize cucumber using a Veggetti, Spiralizer, or other tool (or use a potato peeler).
Toss cucumber in few pinches of salt.
Let sit for about 10 minutes.
Drain excess water off of noodles.
Serve cold or warm (steam, boil, or pan fry in hot water for a few minutes)

Baby Spinach Salad

Ingredients:

  • 5 oz. baby spinach
  • 1 tbsp. Dijon mustard
  • 1/2 tbsp. lemon juice
  • salt and pepper, to taste
  • 2 tbsp. balsamic vinegar
  • 1/2 tsp. lemon zest
  • 1/2 tsp. grated ginger
  • pinch of red pepper flakes

Directions:
Whisk all dressing ingredients together. Toss with baby spinach.

Cucumber Dill Salad

Ingredients:

  • 6 oz. cucumber
  • 1 tsp. dill
  • black pepper, to taste
  • 1 tbsp. vinegar
  • stevia, to taste
  • pink salt, to taste

Directions:
Slice and quarter cucumber. Place vinegar, dill, stevia, salt and black pepper in a small bowl. Stir in the cucumbers pieces. Serve immediately or refrigerate for later.

Apple Tilapia Salad

  • 1 medium head of lettuce, torn bite-size
  • 2 cups diced apples, unpeeled
  • 2 tsp soy sauce
  • 200 grams cooked tilapia
  • 1tsp lemon juice
  • ½ orange, juiced

In large bowl, combine salad ingredients, including cooked tilapia, toss together. Combine soy sauce, orange juice and lemon juice, mix well, and toss with salad Makes 2 meat and vegetable servings.

Autumn Tossed Salad

  • 1 head lettuce, torn bite size
  • 3 granny smith apples, cored, unpeeled and sliced
  • 1 small red onion, sliced into rings

In large bowl, add lettuce, apple slices and onions. At serving time toss with an approved salad dressing.

Baby Spinach Salad

  • 200 grams Baby Spinach greens
  • 3 TBS balsamic vinegar
  • 1 TBS Dijon mustard
  • 1 tsp orange zest
  • 1 TBS orange juice (fresh squeezed orange)
  • ½ tsp freshly grated ginger
  • Salt and pepper to taste
  • Pinch red pepper flakes

Whisk ingredients together and toss with baby spinach or mixed baby greens.
Make 2 vegetable servings.

Asparagus Salad

  • 3 TBS apple cider vinegar
  • ¾ tsp celery seeds
  • ¾ tsp dry mustard
  • ¼ tsp salt
  • Pinch of white pepper
  • 600 grams fresh asparagus
  • 1 bunch green onion, cut into ½ inch pieces

Combine first 5 ingredients in a small bowl, set aside. Trim off upper 2/3 of asparagus, and remove tough ends of lower stalks; wash asparagus thoroughly. Cut stalks into ¼ inch slices. Cut remaining tips; place in large bowl. Add green onion, pour dressing over top, toss gently to coat, cover and chill 1 hour.
Makes 6 servings.

Crunchy Sweet Apple Chicken Salad

  • 100 grams cooked chicken diced
  • 1 apple diced
  • 3 stalks celery diced
  • 3 TBS lemon juice
  • 1/8 tsp cinnamon
  • Dash of nutmeg
  • 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.
Make 1 serving (1 protein, 1 vegetable, 1 fruit).

Cucumber Salad

  • 1 cucumber, thinly sliced
  • 2 TBS finely chopped onion
  • 2 TBS chopped parsley
  • 1TBS white vinegar
  • 1 tsp soy sauce

Combine ingredients and chill for 30 minutes.
Make 1 vegetable serving.

Fresh Mushroom Salad

  • 1 head lettuce
  • 1 bunch romaine
  • 1/2 lb mushrooms, washed, trimmed, sliced

Tear lettuce and romaine into bite size pieces. Combine with mushrooms, just before serving, Use the Veggie dressing.

Radish Salad

  • Radishes, sliced
  • Lemon juice
  • 1 TBS dehydrated minced onion
  • 1 TBS parsley
  • 1-2 tsp braggs liquid aminos
  • Salt/pepper to taste

In bowl, combine all ingredients and refrigerate 30 minutes to 1hour before serving.


Soups

Egg Drop Soup

Ingredients:

Burn Fat Orlando

  • 24 oz. chicken stock
  • 2 tbsp. fresh chives, chopped
  • 2 eggs
  • 1/8 tsp. ground ginger
  • 1/4 tsp. salt
  • 6 egg whites

Directions:
Pour the chicken stock into a saucepan over a medium-high heat. Add the ginger, chives and salt to the liquid and allow it to come to a boil. In a small bowl, whisk together the eggs and yolk. As the broth continues to boil, use a fork and drizzle the eggs into the pot. The eggs should cook immediately. Serve warm and enjoy!

Hot N’ Sour Chinese Soup

Ingredients:

Burn Fat Orlando

  • 1 c. chicken broth
  • 1/2 lemon, quartered
  • 3 tbsp. apple cider vinegar
  • 1/4 c. minced onion
  • 1 tea fresh ginger, grated
  • 1/4 tea chili powder
  • 1 1/4 c. water
  • 1 tbsp. Stevia
  • 4.5 oz. chicken breast, thinly sliced in long strips
  • 2 cloves garlic, minced or pressed
  • 1 stalk green onions, sliced
  • Dash cayenne pepper
  • Pinch Morton light salt

Directions:
Bring chicken broth and water to boil over medium-high heat in a medium pot. Firmly roll lemon with palm of your hand to loosen juices, cut and quarter 1/2 lemon. Squeeze juice from quartered sections into pot then toss in all 4 lemon wedges. Boil for 5 minutes, then remove lemon rind with fork or strainer. Add chicken, onion, garlic, and ginger and boil for 2 minutes. Add remaining spices and boil for 1 minute.

Spanish Chicken Soup

Ingredients:

Burn Fat Orlando

  • 4.5 ounces chicken breast
  • 1 jalapeno
  • 1-2 tsp. garlic salt
  • 1 tbsp. apple cider vinegar
  • 6 drops lemon Stevia
  • 1 cup water
  • 1/2 diced tomatoes
  • 1-2 tbsp. cilantro
  • 1 green onion
  • 1 tsp. lemon juice
  • 1 c. beef broth

Directions:
In a small pot add beef broth, water, chicken, jalapeno (put two knife slits in pepper) and garlic salt. Remove pepper after about 5 minutes or taste broth to make sure it has a little flavor of jalapeno. Cook chicken through and remove from broth, let cool and shred with fingers. Put tomatoes, cilantro, and a 1-3 inch piece of the pepper in blender. Pulse until creamy. Add puree to broth and simmer a few minutes over med heat. Lower heat to med-low, add chicken, green onion, lemon juice, stevia and vinegar. Simmer 10-15 minutes. Garnish with fresh green onion and cilantro.

Green Onion Soup

Ingredients:

  • 8 oz. green onions
  • 2 tsp. Bragg’s Liquid Amino
  • 4 drops stevia or 1 packet
  • 1/2 tsp. salt
  • 1/2 tsp. thyme
  • 1/8 tsp. celery seed
  • 2 C. vegetable broth
  • 1 tsp. parsley
  • 1/2 tsp. paprika
  • 1/2 tsp. dill
  • 1/8 tsp. red pepper flakes or cayenne pepper

Directions:
Briefly steam green onions until tender. Preheat saucepan over medium heat. Chop steamed green onions. Sauté green onions in small amount of vegetable broth for a couple minutes. Add spices and stevia and sauté another 1-2 minutes. Add remaining vegetable broth, reduce heat, cover and simmer 20-30 minutes (can add water if necessary).

French Onion Soup

Ingredients:

  • 8 oz Vidalia onion
  • 1 tsp garlic powder
  • 1/8 tsp pepper
  • 1 C. sugar-free beef broth (or water)
  • 1 tsp onion salt
  • water

Directions:
Slice onion with an apple slicer to make wedges and open up the onion. Season onion with garlic powder, onion salt, and pepper. Place onion on top of a foil sheet. Add 1/4 c beef broth. Wrap foil tightly around onion. Place in baking dish and bake at 350 for 1 hour. Remove from oven, unwrap onion and place in bowl. Pour remaining beef broth (and water, if needed) over onion and serve.

Creamy Spinach Soup

Ingredients:

  • 16 oz. frozen spinach
  • 4 cloves minced garlic
  • 2-3 tsp. paprika
  • 4-5 C. water
  • 2-3 tsp onion powder
  • 2-3 tsp. salt

Directions:
Heat 1 c water over med-high heat in large saucepan. Add spinach to pan and cover until spinach is starting to warm. Add all spices and continue cooking for 5 minutes. Transfer spinach to food processor and process on high. Add water and continue to process until desired consistency is reached.

Asparagus Soup

Ingredients:

  • 16 oz. asparagus, trimmed and chopped
  • 1/2 tsp garlic powder
  • 3/4 C. Organic, Free Range Chicken Stock/Broth
  • salt and pepper to taste

Directions:
Place asparagus, chicken stock, and garlic powder in a small saucepan. Simmer over medium heat until asparagus is just tender (about 4-5 minutes). Careful not to overcook. Pour into a blender and blend until smooth. Serve warm or chilled.


SEAFOOD

***When cooking any white fish, be sure the pan is hot before placing fish in to prevent sticking.
Shrimp Stuffed Tomatoes

Ingredients:

Burn Fat Orlando

  • 4.5 oz. cleaned and cooked shrimp
  • 4 tsbp. parsley
  • 6 tsp. minced garlic
  • ½ tsp. stevia
  • ½ tsp. pepper
  • 2 medium tomatoes
  • 4 tsp. lemon juice
  • 4 tsp. horseradish
  • ½ tsp. salt
  • 4 splashes of Franks

Directions:
Carefully cut off the top of the tomatoes. Use a spoon to scoop out the insides, forming a small bowl. Place the top and removed tomato into a food processor and add all ingredients, except shrimp. Blend until smooth. Place shrimp into food processor with tomato mixture. Pulse several times to lightly chop up the shrimp and blend. Cover shrimp mixture and tomatoes, refrigerate with 2 serving plates for about 1 hour.
Spoon shrimp mixture into tomatoes, place additional mix onto serving plates. Decorate with additional sprinkles of parsley, serve.

Spicy Steamed Shrimp

Ingredients:

Burn Fat Orlando

  • 1 quart water
  • 4.5 oz. tiger prawns with shell
  • 3 oz. Old Bay TM Seasoning
  • 1 lemon, juiced

Directions:
In a large pot, bring 1 quart of water to a boil. Place shrimp in a steamer basket and place on top of the pot; cover. Do not submerge shrimp. Remove some water if necessary. Season the shrimp with Old Bay seasoning. Steam shrimp until pink. Eat by removing shells as you go and dipping in lemon juice.

Teriyaki Whitefish

Ingredients:

Burn Fat Orlando

  • 4.5 oz. whitefish
  • 2 tbsp. Bragg Liquid Aminos
  • 1 tsp. paprika
  • 1 pinch salt and pepper
  • 2 cloves minced garlic
  • 1 tbsp. rice vinegar
  • 1 tsp. ginger

Directions:
Mix Bragg Liquid Aminos, rice vinegar, paprika, garlic, ginger, salt and pepper in a dish. Place whitefish in marinade and coat on both sides. Seal and refrigerate for 30 mins – 1 hr, turning several times. Heat medium size pan over medium heat. Remove fish from marinade and cook 3-4 mins per side until fish flakes.

Lemon Oregano Whitefish w/ Asparagus

Ingredients:

Burn Fat Orlando

  • 4.5 oz. whitefish
  • Juice of one lemon
  • Salt/pepper, to taste
  • Asparagus (allowed amount)
  • 1 tsp. oregano

Directions:
Preheat the oven to 400F. Snap off woody ends of asparagus and discard. Tear off a large sheet of non-stick aluminum foil. In the center of this sheet, place asparagus spears and sprinkle with salt/pepper. Place whitefish on top of asparagus. In small bowl, combine lemon juice & oregano, and pour over fish. Fold up edges and completely seal packet on all sides. Bake 10-20 minutes or until fish flakes. Serve.

Citrus Fish

Ingredients:

Burn Fat Orlando

  • 4.5 oz. whitefish
  • 1 tsp. minced garlic
  • 2 tbsp. lemon juice
  • Lemon and orange slices
  • Salt and pepper to taste
  • 1 tbsp. minced onion
  • 1 tsp. paprika
  • 1 large pinch of Stevia
  • Chopped parsley

Directions:
Preheat oven to 350 degrees. Mix lemon juice with onion, garlic, paprika and stevia. Baste fish with mixture and top with salt, pepper, and lemon and orange slices. Wrap in aluminum foil and place in oven at 350 degrees for 5-10 minutes or until fish is thoroughly cooked. Serve with lemon and top with parsley.

Citrus Mahi Mahi

Ingredients:

Burn Fat Orlando

  • 4.5 oz. Mahi Mahi
  • 1 tbsp. fresh lemon juice
  • 1 tbsp. fresh lime juice
  • 1 garlic clove, minced
  • 1⁄2 tsp. dried thyme
  • 1⁄2 tsp. dried dill
  • 1⁄4 tsp. pepper
  • 1⁄4 tsp. salt

Directions:
Mix together lemon juice, lime juice, garlic, thyme, and salt and pepper to taste. Place in a shallow dish, turn to coat and marinate at room temperature for 10 minutes. Heat grill pan or grill over medium heat. Cook for 3 to 4 minutes per side.
*Garnish with grilled lemon half. Note that using more than half of a lemon would count the lemon as your fruit.

Cajun Scallops (with a kick)

Ingredients:

Burn Fat Orlando

  • 4.5 oz. scallops or shrimp
  • 1⁄2 tsp. dry mustard
  • 2 garlic cloves, minced
  • 1⁄4 tsp. pepper
  • 1⁄2 cup water
  • 1 lemon
  • 1 tsp. pepper flakes
  • 1⁄4 tsp. salt
  • 1/4 tsp. ground cayenne pepper

Directions:
Mix together lemon juice, dry mustard, cayenne, garlic, salt, pepper and scallops. Fill a non-stick frying pan with water and place scallops and cover with lid for 10 minutes.
*Optional: Use a mix pepper coulis sauce to garnish the plate

Garlic Lemon Scallops

Ingredients:

Burn Fat Orlando

  • 4.5 oz. Bay or Sea scallops
  • 2 cloves garlic minced
  • 1/4 cup lemon juice
  • Lemon pepper (to taste)

Directions:
Preheat oven to 350 degrees F (175 degrees C). Pat scallops dry with paper towels and place in a 1 quart casserole dish. Bake scallops in preheated oven for 5 minutes. In a small bowl, combine lemon juice and garlic. Remove scallops from oven. Spoon lemon/garlic mixture over scallops and sprinkle generously with lemon pepper. Return scallops to oven and bake until firm, about 10 minutes. Serve warm.

Lemon Zest Crab Cakes

Ingredients:

Burn Fat Orlando

  • 4.5 oz. crab
  • 1 tbsp. onion powder
  • 1⁄4 tsp. salt
  • 1 tsp. dry mustard
  • 1 tbsp. parsley
  • 1 garlic clove, minced
  • 1⁄2 tsp. lemon zest
  • 1⁄4 tsp. pepper
  • 2 lemon wedges
  • 1 tsp. lemon zest

Directions:
Mix everything together and put into 2 small patties. Place in a baking dish and bake for 15 minutes and place on serving dish.

Traditional Crab Cakes

Ingredients:

Burn Fat Orlando

  • 4.5 oz. crabmeat
  • 1 tbsp. apple cider vinegar
  • 1⁄8 tsp. garlic powder
  • 1 garlic clove, minced
  • 1 tbsp. lemon juice
  • 1⁄8 tsp. onion powder
  • 1 tbsp. onion, finely chopped
  • 1 dash cayenne

Directions:
Preheat oven to 350. In a small bowl combine all ingredients and form into small cakes. Press crab cakes into muffin tins and bake for 10-20 minutes, until tops are slightly toasted. Alternatively, the crab mixture can be sautéed until warm and served over a green salad.

Lemon-Orange Roughy

Ingredients:

Burn Fat Orlando

  • 4.5 oz. orange roughy
  • 1 lemon, juiced
  • 1/8 tsp. cayenne pepper
  • 1 orange, juiced
  • 1/2 tsp. lemon pepper

Directions:
Warm non-stick skillet to medium-high heat. Arrange fillets in the skillet, and drizzle with orange juice and lemon juice. Sprinkle with lemon pepper. Cook for 5 minutes, or until fish is easily flaked with a fork.
*Garnished with grilled lemon and served over a bed of greens.

Steamed Ginger Red Snapper

Ingredients:

  • 4.5 oz. red snapper
  • 1⁄8 c. apple cider vinegar
  • 1⁄4 tsp. salt
  • 1 lemon wedge
  • 2 tbsp. fresh grated ginger
  • 3 drops liquid stevia
  • 1⁄4 tsp. pepper

Directions:
Finely grate 1 T of fresh ginger in small skillet. Add the vinegar and cover with water to reach 2 inches and bring to a simmer. Season red snapper with grated ginger, lemon, salt and pepper. Place in steamer and cook for about 10 minutes.

Lobster Salad

Ingredients:

Burn Fat Orlando

  • 4.5 oz. lobster tail cooked and diced
  • 1 tsp. apple cider vinegar
  • 1/8 tsp. tarragon
  • Salt and black pepper to taste
  • 1 tbsp. lemon juice
  • 1/8 tsp. onion powder
  • 1/8 tsp. Stevia

Directions:
Mix lobster, liquid ingredients and spices together and serve over a salad, arugula greens, or with another vegetable.

Baked Stuffed Lobster

Ingredients:

Burn Fat Orlando

  • 4.5 oz. raw lobster tail
  • 1 tbsp. minced onion
  • 1/8 tsp. garlic powder
  • Paprika to taste
  • 1 C. vegetable broth or water
  • 1 clove garlic crushed and minced
  • 1/8 tsp. onion powder
  • Salt and pepper

Directions:
Mix Melba toast crumbs with spices, garlic and onion. Stuff lobster tail with mixture and place into baking dish with stuffing side up. Put vegetable broth over the lobster, dust with paprika and bake at 350 degrees for approximately 20 – 30 minutes. May broil for additional minute or two. Add salt and pepper to taste.

Lemon Herb Cod

Ingredients:

  • 4.5 oz. cod fish
  • 1 tbsp. oregano
  • 1/8 tsp. black pepper
  • 2 tbsp. lemon juice* (separated)
  • 1/8 tsp. sea salt
  • 3-4 Large Lettuce Leaves (recommend romaine)

Directions:
Cut the lettuce into large pieces. Then, preheat the oven to 400 degrees F. Cut a large, square sheet of aluminum foil, lay out flat, and place your raw fish in the center. Next, in small bowl, combine 1 tablespoon of the lemon juice, oregano, salt and pepper. Stir well. Then, pour the lemon/spice mixture over fish. Fold up edges of the aluminum foil and seal the foil in a pouch-like manner. Bake at 400 degrees for 10-20 minutes or until fish flakes. Remove from heat and let cool slightly before opening the foil pouch. Place lettuce on a serving plate, top with cooked fish, and the pour the other 1 tablespoon of lemon juice on top.

Cod & Spinach

Ingredients:

  • 4.5 oz. white cod meat
  • 1 tbsp. fresh-squeezed lemon juice
  • 1/8 tsp. black pepper
  • 1/4 C. Homemade Chicken Broth (see recipe)
  • 1/8 tsp. pink salt
  • 2 C. raw baby spinach

Directions:
Start this recipe by adding the chicken broth and lemon juice to a small non-stick sauce pan over medium heat. Then, seasoning the cod meat with salt and pepper. Once the broth mixture is warmed, add the fish to the pan, cover, and cook until the fish has become opaque and flaky. Remove from heat, set aside to cool. Wash and dry the baby spinach before use, especially if you do not buy organically. Add the baby spinach to a serving bowl. Top with the cooled cod meat. Then pour broth lemon mixture over the top of the salad.

Tuna Fish Cake

Ingredients:

Burn Fat Orlando

  • 1 can Albacore Tuna, drained
  • 2 tbsp. Dry Onion
  • 1/2 tsp. Dijon Mustard
  • Paprika, salt, pepper, other herbs and spices as you wish
  • 1 tbsp. Lemon Juice
  • 1-1/2 tsp. Worcestershire Sauce
  • 1 tbsp. water

Directions:
Hand mix all of the ingredients together. Then make patties out of the mixture. NOTE: If the patties seem too dry, you can add a little bit of water. Sprinkle a pinch of Paprika on the tops and bottoms of the patties and other herbs and spices to taste Bake for 15 minutes at 400 degrees. Flip patties over after baking for 7-1/2 minutes.

Tuna and Cucumbers

Ingredients:

Burn Fat Orlando

  • 1 can Albacore Tuna in water
  • 1 tbsp. Dijon mustard
  • Stevia to taste
  • 8 oz. cucumber, sliced
  • ½ tsp. Braggs Apple Cider Vinegar
  • Salt & Pepper to taste

Directions:
Combine tuna, mustard, Braggs Apple Cider Vinegar, stevia, salt & pepper in a bowl.
Place a spoonful of tuna salad on each cucumber slice


BEEF

Texas Dirty “Rice”

Ingredients:

  • 1 lb. lean ground beef
  • 2 C. cabbage finely chopped into rice sized
  • 1/2 tsp. cumin
  • 2 tbsp. minced onion
  • Salt & Pepper
  • 1 C. chicken broth or water
  • 1/2 – 1 tbsp. chili powder
  • 2 cloves garlic crush and minced
  • Serve with Frank’s hot pepper sauce.
  • *Optional ½ red pepper for garnish

Directions:
In a large frying pan, brown beef over medium high heat. Add the rest of ingredients and cook until cabbage is tender adding more water or broth as necessary. Cook down until no liquid is left. Serve hot.
*Optional to garnish with ½ red pepper sliced.

Steak with Caramelized Onions

Ingredients:

Burn Fat Orlando

  • 12 oz flank steak
  • 1 sweet onion, sliced
  • Salt & pepper to taste

Directions:
Preheat oven to broil (500 degrees F). Season steak with salt and pepper or Steak Seasoning. Heat cast iron skillet over medium high heat for 2-3 minutes, or until smoking hot. Sear steak, 2 minutes on each side. Remove steak from skillet and place on an oven safe baking sheet. Broil steak to desired doneness. Deglaze skillet with 1 tbsp water. Add onions and turn heat down to medium. Cook onions, stirring every couple of minutes, until they are golden brown, adding a tablespoon of water each time they start to dry out. Top steak with onions and serve. 3 servings of protein.

Spicy Beef Lettuce Wraps

Ingredients:

Burn Fat Orlando

  • 1 lbs. ground beef
  • 1 tbsp. Bragg’s Liquid Amminos
  • 2 Garlic Cloves
  • 1 tsp. Black Pepper
  • 2 tbsp. Cilantro Leaves
  • 1 tbsp. Ginger, peel
  • 2 Garlic Cloves
  • Pink Salt
  • 4 Iceberg Lettuce Leaves

Directions:
Brown meat in skillet with the Bragg’s. Meanwhile, place celery, garlic and ginger into food processor. Pulse until desired consistency. I chopped mine very finely. When meat is no longer pink add the pepper and salt. Mix. Add remaining ingredients (from food processor) and cook for another 3 minutes or so to blend the ingredients. Turn off heat and remove from stove, add the cilantro. Mix to combine. Place into bowl. Scoop meat mixture into lettuce and wrap, burrito or taco style. 4 servings of protein.

Chili

Ingredients:

Burn Fat Orlando

  • 1 lbs. lean ground beef
  • 1/2 C. water
  • 2 cloves garlic crushed and minced
  • Pinch of onion powder
  • Pinch of oregano
  • Salt and pepper to taste
  • 1 C. chopped tomatoes
  • 2 tbsp. minced onion
  • Pinch of garlic powder
  • 1/4 tsp. chili powder
  • Cayenne pepper to taste (optional)

Directions:
Brown ground beef in a small frying pan, add onions and garlic. Stir in tomatoes and water. Add spices and simmer slowly until liquid is reduced. The longer it cooks, the more tender and flavorful. Add a little water as needed to prevent burning. Serve with chopped green onion or tomato garnish and salt and pepper to taste. Makes 4 servings.

Cabbage Rolls

Ingredients:

Burn Fat Orlando

  • 1 lbs. lean ground beef each serving
  • 1 tbsp. chopped onion
  • Dash of garlic powder
  • 1 C. beef broth
  • 1 clove minced garlic
  • Dash of onion powder

Directions:
Preheat oven to 375. Lightly blanch large cabbage leaves and set aside. In small frying pan combine ground beef, onion, garlic and spices and cook until brown. Spoon ground beef mixture into cabbage leaves, tuck in ends and roll up (burrito style). Put cabbage rolls in a baking dish and add broth to the bottom of the pan. Brush lightly with beef broth and bake in oven for 20-30 minutes. Spoon sauce over cabbage rolls periodically to keep moist. Makes 4 servings.

Steak with Tomato and Mint Salsa

Ingredients:

Burn Fat Orlando

  • 4.5 oz. Flank Steak
  • 1/8 tsp. Pepper
  • 1 C. Tomato
  • 2 cloves Garlic
  • 1/8 tsp. Salt
  • 1/8 tsp. Cayenne pepper
  • 1 1/2 tbsp. Fresh Mint
  • 1/2 of a Lemon, juiced

Directions:
Season the steak with salt, pepper, and cayenne pepper. Cook the steak on a non-stick surface, until desired doneness. For the Salsa chop a medium tomato with some fresh mint. Season with salt, pepper, garlic and the lemon juice.

Teriyaki Sirloin

Ingredients:

Burn Fat Orlando

  • 4 oz. sirloin
  • ¼ tsp. Braggs amino
  • 1 tsp. red pepper.
  • ½ tsp. stevia

Directions:
Rub seasonings on sirloin and sear to preference.

Garlic Oregano Beef

Ingredients:

  • 1 Lbs. Lean Beef Roast
  • 2 tsp. Oregano
  • 1/8 tsp. Salt
  • 1/2 C. Water
  • 2 gloves Garlic
  • 1/8 tsp. Pepper

Directions:
Put roast in a Crockpot (of similar) with water. Cover the top with Oregano, Garlic, Salt, and Pepper. Cook on low for approx. 10-12 hours. Shred and serve warm.

Unstuffed Cabbage Rolls

Ingredients:

Burn Fat Orlando

  • 1 1/2 to 2 pounds lean ground beef
  • 1 clove garlic, minced
  • 2 cans (14.5 ounces each) diced tomatoes
  • 1 tbsp. cider vinegar
  • Pinch nutmeg, optional
  • 1 tsp. sea salt
  • 1 large onion, chopped
  • 1 small cabbage, chopped
  • 1 can (8 ounces) tomato sauce
  • 1/2 teaspoon ground cinnamon
  • 1/2 teaspoon ground black pepper

Directions:
In a heat a large skillet, over medium heat. Add the ground beef and onion and cook, stirring, until ground beef is no longer pink and onion is tender. Add the garlic and continue cooking for 1 minute. Add the chopped cabbage, tomatoes, tomato sauce, vinegar, cinnamon, nutmeg, pepper, and salt. Bring to a boil. Cover and simmer for 20 to 30 minutes, or until cabbage is tender.

Indian Burgers

Ingredients:

Burn Fat Orlando

  • 1 lbs Lean ground beef
  • 1-3 tbsp. Minced Garlic
  • 1-2 tbsp. Sweet Curry Powder
  • 1 tsp. Chicken Broth
  • 2-4 tbsp. Minced White Onion
  • 1/4 C. of water
  • 1 tsp. Cilantro

Directions:
Cover the minced onion and minced garlic with water for 5 minutes. Start with smaller amounts the first time. Drain off any excess liquid and combine the onions and garlic with the ground beef, curry, cilantro and chicken broth. Mix well and form into 4 patties. Grill or broil to your degree of doneness.

Stuffed Sweet Onion

Ingredients:

  • 1 lb. extra lean ground beef
  • 2 c. spinach, chopped
  • 1 clove garlic, minced
  • 1 tsp. Italian seasoning
  • 4 Large Sweet onions
  • 2 stalks celery, chopped fine
  • 1 egg white, slightly beaten

Directions:
Preheat oven to 350o. Cut tops and bottoms from each onion and carefully remove several inside layers, starting with the center and working out. Leave enough outside shell for onion to stand alone after center is removed. Set aside, and save enough onion centers to provide ½ cup chopped onion to mix with stuffing.
Brown ground beef in a large skillet over medium high heat. Drain grease if needed and set aside to cool lightly. In a large bowl combine chopped onion, spinach, celery, garlic, egg white, seasonings, salt and pepper to taste. Add beef and mix all ingredients well. Lightly mist a baking dish with olive oil pan spray and place each onion shell inside. Stuff each onion shell equally with beef mixture, spooning any leftover into the bottom of baking dish. Cover and bake for 35 to 40 minutes or until onions are tender. Serve each with leftover meat from baking dish spooned around the onion and top with sour cream fluff.

Cabbagetti

Ingredients:

Burn Fat Orlando

  • 4.5 oz. very lean ground beef or buffalo
  • 3 cloves garlic, diced
  • 16-ounce can no-salt tomato sauce
  • 1 medium cabbage, shredded
  • Pink salt, pepper, onion powder, garlic powder, oregano, basil, and Stevia to taste
  • 1 cup onion, chopped
  • 14-oz. can no-salt diced tomatoes
  • 2 tsp. tomato paste
  • 1/4 cup low sodium broth (chicken, beef, or vegetable)

Directions:
Put meat in saucepan with onion, garlic, and spices. Cook until meat is done and onions are soft. Add diced tomatoes, tomato sauce, and tomato paste. Simmer while cabbage is cooking. Put broth in large, no-stick pan (we use a wok) and add shredded cabbage. Cook until desired tenderness. Feel free to spice up the cabbage while cooking. You can also add garlic, pink salt, and Braggs aminos. Place 1/2 of the cabbage on each plate and top with sauce.

Beef & Onion Kabobs

Ingredients:

Burn Fat Orlando

  • 4.5 oz. lean steak, cubed
  • Onion powder, to taste
  • 1 onion, wedged
  • Salt & pepper, to taste

Directions:
Season the cubed steak with the garlic and onion powders. Slide the beef and onion wedges onto skewers. Top with salt and fresh ground black pepper. Cook on a hot barbecue or in over. (Skewers do best when elevated or placed on foil to prevent burning and sticking). Optional, you can add mushrooms.

Meatballs

Ingredients:

Burn Fat Orlando

  • 4.5 oz.extra lean beef 1
  • C. tomato sauce
  • ¼ C. chopped green onion
  • 1 large egg- whites
  • 2 tbsp. onion powder
  • 2 tbsp. garlic powder
  • 2 tsp. salt
  • 2 tsp. black pepper
  • 4 tbsp ground oregano

Directions:
Caramelize onions in a pan. Mix half the seasonings into the tomato sauce and sit to the side. Mix the rest of the seasonings and ingredients into a food processor and pulse until fully mixed. Form into 100g meatballs in a dish. With a spoon, pour sauce onto each meatball. Bake at 400 degrees for 20 minutes. Let cool for 10 minutes.

Mongolian Beef

Ingredients:

  • 4.5 oz. extra lean beef
  • 1 tbsp. Apple Cider Vinegar
  • 6 tsp. Braggs Liquid Amino
  • ½ tsp. Chili powder
  • ½ head large Cabbage
  • 2 tbsp. Lemon Juice
  • 2 Garlic Cloves

Directions:
Combine spices into liquids. Stir fry on high heat to combine flavors and cook beef and cabbage. Add additional water if necessary to keep dish from burning.

Beef Pho Soup

Ingredients:

  • 4.5 oz. top sirloin
  • 3 C. Beef stock
  • 1 C. chopped Broccoli
  • 1 serving Shirataki Noodles

Directions:
In a large pot add all ingredients and bring to a rapid boil, while this is cooking rinse and drain the skinny noodles.

Fajitas/ Carne Asada

Ingredients:

Burn Fat Orlando

  • 4.5 oz. sliced beef or chicken cut into strips or flank steak asada
  • Sliced onion cut into thin strips
  • 3 tbsp. lemon juice
  • 1/8 tsp. oregano
  • Pinch of cayenne pepper
  • Tomatoes
  • 1 clove garlic chopped
  • 2 tbsp. orange juice (optional)
  • 1/8 tsp. chili powder or to taste

Directions:
Marinate meat in lemon juice and spices. Barbeque for carne asada or cook strips in a frying pan with garlic and onion. Add chopped tomatoes during the last 5 minutes of cooking and enjoy with lettuce leaf mock tortillas and salsa.

Meatloaf

Ingredients:

Burn Fat Orlando

  • 4.5 oz. lean ground beef
  • 1 tbsp. chopped onion
  • Cayenne to taste
  • 1 ketchup recipe
  • 1 clove minced garlic
  • ¼ tsp. paprika

Directions:
Mix with the ground beef, chopped onion and spices. Place in a baking dish, loaf pan or muffin tin for single servings. Baste with ketchup recipe mixture and bake at 350 for 15-20 minutes. Cook longer for multiple servings using a loaf pan.

Veal Italian Style

Ingredients:

  • 4.5 oz. veal cutlet
  • 1 tbsp. finely minced onion
  • ¼ tsp. dried basil
  • Pinch of marjoram
  • Recipe marinara sauce
  • 1 clove of garlic crushed and minced
  • 1/8 tsp. dried oregano
  • Salt and pepper to taste

Directions:
Mix dry spices. Dip cutlet in water or lemon juice and coat with spice mixture. Fry on high heat without oil. Top with marinara sauce and bake in 350 degree oven for 20 minutes. Add a little water to the bottom of the pan if necessary. Garnish with fresh basil, parsley, leftover Melba spice mixture and salt and pepper to taste.

Veal Florentine

Ingredients:

  • 4.5 oz. veal cutlet
  • Spinach finely chopped
  • ¼ C. vegetable, beef broth or water
  • 2 leaves of basil rolled and sliced
  • 2 tbsp. lemon juice
  • 1 tbsp. minced onion
  • 1 clove garlic crushed and minced
  • Dash of garlic powder
  • Pinch of lemon zest
  • Pinch of paprika
  • Salt and pepper to taste

Directions:
Manually tenderize veal cutlet until flattened. Mix paprika, lemon zest and dry spices. Then, dip cutlet in lemon juice and spiced mixture. Fry on high heat with lemon juice until slightly browned and cooked. Remove veal cutlet from pan and deglaze the pan with the broth. Add garlic, onion, and basil. Add spinach to the liquid and toss lightly until slightly cooked. Top veal cutlet with spinach mixture and spoon remaining sauce over the top. Top with salt and pepper to taste and serve with lemon wedges.

Pepper Crusted Steak

Ingredients:

Burn Fat Orlando

  • 4.5 oz. lean steak
  • Fresh ground black pepper
  • Dash of Worcestershire sauce
  • Salt to taste

Directions:
Manually tenderize the meat until flat. Rub meat with salt and coat liberally with black pepper. Cook on high heat for about 3-5 minutes or throw on the barbeque. Top with Worcestershire sauce if desired and caramelized onion garnish. You can also cut the steak into strips and serve over a mixed green or arugala salad.

Beef Bourguignon

Ingredients:

  • 4.5 oz. beef cubed
  • 3 tbsp. tomato paste
  • 1 clove garlic crushed and sliced
  • Pinch of marjoram
  • 1 C. beef broth or water
  • 1 tbsp. chopped onion
  • Pinch of dried thyme
  • Salt & pepper to taste

Directions:
Lightly braise beef cubes with onion and garlic. Combine all ingredients in small saucepan. Add liquid ingredients and spices. Slow cook for a minimum of 30 minutes or until beef is tender. Add additional water as needed to achieve desired consistency.

Italian Beef Roll Ups

Ingredients:

  • 4.5 oz. lean flank steak
  • Finely chopped cabbage
  • 1 C. beef broth or water
  • 2 tbsp. apple cider vinegar
  • 2 tbsp. Bragg’s liquid aminos
  • 1 clove garlic crushed and minced
  • 1 tbsp. minced onion
  • 1 tsp. Italian herb mix
  • Salt and pepper to taste

Directions:
Tenderize steak with manual meat tenderizer until flat and thin. In a frying pan combine cabbage with spices, vinegar and aminos and cook until slightly tender. Spoon cabbage mixture into pounded flank steak and wrap into a roll. Fill the bottom of the pan with a little water and beef broth. Salt and spice the top of the roll Bake in 375 degree oven for approximately 20 minutes until cooked and cabbage tender. Baste occasionally with juices to keep the rolls moist. Variations: Substitute spinach for the cabbage filling.


DESSERTS

Apple Relish

Ingredients:

  • 1 small apple
  • 1 tsp. apple cider vinegar
  • 1 tsp. Braggs amino acids
  • ¼ tsp. stevia.

Directions:
Dice the apple and soak in the rest of ingredients for desired time.

No Flour Apple Cobbler
(1 serving of fruit)

  • 1 apple sliced
  • 1/8 teaspoon cinnamon
  • 1 packet Stevia or 8 drops of vanilla crème stevia

Toss all ingredients in an oven safe dish and bake for 20 minutes at 425.
(Serving size: 1 apple. Calories per serving: 95.)

Cinnamon Grapefruit
(1 serving of fruit)

  • 1/2 grapefruit
  • 1/4 teaspoon ground cinnamon
  • 1 teaspoon Stevia 8 drops of vanilla crème stevia

Start by using a knife to cut the pulp of the fruit away from the rind. Next use the knife to cut the inside circle of the grapefruit into ‘pie’ shaped pieces. Next remove all the pieces of fruit from the rind (You might have to use your fingers). Place the grapefruit pieces on an oven-safe plate or shallow dish, then top with stevia and cinnamon. Broil 3 to 5 minutes until caramelized.
(Serving size: 1 apple. Calories per serving: 95.)

Baked Apple
(1 serving of fruit)

  • 1 apple
  • 1/2 teaspoon cinnamon
  • 1/4 teaspoon ground cloves
  • 1/2 teaspoon ground nutmeg
  • 1 packet of Stevia
  • ½ cup water

Preheat oven to 350. Core apple leaving about 1/2″ in bottom. Do NOT core all the way through. Place apple in baking dish. Fill apple with 1/4 t cinnamon, 1/8 t ground cloves, ½ packet Stevia, dash nutmeg and 2 t water. Pour 1/2 C water, 1/4 t cinnamon, 1/8 t ground cloves, ½ packet Stevia and 1/2 t nutmeg around apple in the dish. Bake for 45 minutes to 1 hour or until browned.
(Serving size: 1 apple. Calories per serving: 95.)

Apples with Strawberry Sauce
(1 serving of fruit)

  • 1 sliced apple
  • 3 strawberries
  • 4 drops vanilla crème Stevia

Arrange apple on plate. Mash strawberries in small bowl with fork and add vanilla crème Stevia to make sauce, add a little bit of water if needed to make more sauce like. Pour mixture over apple slices.
(Serving size: 1 apple with sauce. Calories per serving: 110.)

Strawberry Delight
(1 serving of fruit)

  • 5 large frozen strawberries
  • Juice from 1 lemon
  • 1 packet Stevia
  • 2 cups of ice (more for preferred consistency)

Blend frozen strawberries, lemon & Stevia until very well blended.
(Serving size: recipe makes 1 serving. Calories per serving: 95.)

Mock Orange Julius
(1 serving of fruit)

  • 1 orange
  • 10 drops of vanilla crème stevia
  • 1 egg white
  • 2 cups of ice (more for preferred consistency)

Peel orange and place in blender with remaining ingredients. Blend well.

Strawberry Lemon Slush
(1 serving of fruit)

  • 12 oz Ice cold lemonade
  • 4 to 6 strawberries, sliced
  • 1 tsp lemon juice
  • 3 cups crushed ice

Mix all ingredients in blender until smooth. 1 cup per serving 18 calories. Counts as one serving of fruit.


SALAD DRESSINGS

Homemade Applesauce

Ingredients:

  • 1 medium sized apple (any variety)
  • 3 tbsp. water
  • 1-2 packets of Stevia or to taste
  • 1 tsp cinnamon or to taste

Directions:
Peel, core and dice your apple into ½ inch pieces. Place the apple pieces into a small crockpot or a saucepan with a lid and add the water and desired amount of cinnamon. Cook the chopped apple for about 2 hours over low heat or until soft. If using a pot on the stove, be sure to stir the apple pieces every 20-30 minutes to avoid burning the bottom apples. When the apple pieces are finished cooking, mash with fork until desired consistency and add stevia to taste. You can also use flavored stevia to spice things up. Applesauce may be served warm or cold. To serve cold cover and place in fridge for about an hour.

Berries with Warm Vanilla Sauce

Ingredients:

  • 1 cup strawberries or 6 oz. blueberries
  • 2 tbsp. lemon juice
  • Powdered stevia to taste
  • 1 tbsp. vanilla powder
  • ½ tsp. apple cider vinegar

Directions:
In a small saucepan or dipping bowl stir stevia and vanilla powder into lemon juice and vinegar. Heat the sauce on the stove or in the microwave. Pour into a dipping bowl and dip fresh fruit into the warm sauce and serve.

Strawberry Vinaigrette
(1 serving of fruit)

  • 4-6 Strawberries
  • 1 tablespoon apple cider vinaigrette
  • 1 tablespoon lemon juice
  • Dash pink salt
  • Dash cayenne pepper
  • Dash black pepper
  • Stevia to sweeten

Add all ingredients and mix in a blender until smooth.

Apple Cider Vinegar Dressing

  • 2/3 cup water
  • 1/3 cup apple cider vinegar
  • 1 packet of safe powdered stevia
  • 1/8 teaspoon pink salt
  • 1/8 teaspoon pepper

Mix the water and apple cider vinegar together. Add in the stevia, salt and pepper. To create a stronger, more vinegary taste, switch the ratios (2/3 c vinegar and 1/3 c water).

Vinaigrette Dressing

  • 1/4 cup apple cider vinegar
  • 1/2 cup water
  • 2 shakes pink salt
  • 2 shakes onion powder
  • Ground pepper to taste
  • 20 drops clear stevia
  • 2 packets stevia

Combine ingredients, pour into jar, and refrigerate.

Lemon Dressing

  • 1/4 cup apple cider vinegar
  • 1 cup water
  • 1 tablespoon fresh lemon juice
  • 25 drops clear stevia
  • 1 packet of stevia

Combine ingredients, pour into jar, and refrigerate.

Citrus Dressing

  • 1/4 cup apple cider vinegar
  • 1 cup water
  • 1 tablespoon fresh lemon juice
  • 15 drops clear stevia
  • 10 drops Apricot Nectar flavored stevia
  • 1 packet of stevia
  • 1/4 teaspoon Chinese Style Five Spice (optional)
  • 1.4 teaspoon garlic powder (optional)

Combine ingredients, pour into jar, and refrigerate.

Oil Free Salad Dressing

  • 2 tablespoons apple cider vinegar
  • 3/4 tablespoon apple balsamic vinegar
  • 3/4 tablespoon red wine vinegar
  • 1/2 teaspoon dried oregano
  • 1/8 teaspoon dried ground mustard
  • 1/8 teaspoon pink salt
  • Cracked black pepper (4 grinds)
  • Favorite Stevia Sweet Drops to taste

Combine ingredients, pour into jar, and refrigerate.

Homemade Ketchup

  • 1 small can sugar free tomato paste
  • 1/4 cup water
  • 1/2 tsp sea salt
  • 1/2 tsp cayenne pepper
  • 1/2 tsp chili powder
  • 1/2 tsp black pepper
  • 1/4 tsp cumin
  • 1/4 tsp dry mustard
  • 1/8 tsp cinnamon
  • 2 Tbs cider vinegar

Mix all ingredients together. Store in a jar. Refrigerate. Shake or mix well before each use. Keeps about 2 weeks.


BEVERAGES

Mexican Grapefruit

Ingredients:

  • 1/2 grapefruit
  • 1 packet Sweet Leaf stevia
  • 1 tsp cinnamon
  • water as needed

Directions:
Use a knife to section the grapefruit and then run the knife between the pulp and rind, as close to the rind as possible. Once the pulp is loosened remove the sections with fingers and place in a bowl. If grapefruit is a bit dry, sprinkle a little water on it to moisten it up. Next sprinkle the stevia on the grapefruit pieces and mix, then sprinkle the cinnamon and mix well, then serve. This dish can be served cold or hot.
To serve hot broil the grapefruit segments in an oven-safe dish for about 3-5 minutes until caramelized.

Chilly Cocoa Cappuccino

  • 1 Cup crushed ice
  • 7 drops of peppermint stevia
  • 7 drops of chocolate stevia
  • 1 cup of coffee

Mix in blender until smooth. Pour into glass and serve.
Make 1 serving.

Ice Cold Lemonade

  • 1 to 2 tsp squeezed lemon juice
  • 1 to 2 cups water
  • 1 to 2 cups ice
  • 5 drops lemon stevia

Mix well and drink.

SIDES

Ginger Pear Sauce

Ingredients:

  • 1 very ripe pear
  • 10 drops Sweet Leaf vanilla cream stevia
  • 1/4 t ginger
  • 1/8-1/4 c water

Directions:
Remove core and stem from pear and cut into pieces. Add all ingredients to food processor. Process at low speed until combined then increase to high speed until desired consistency is reached.

Enoki “Noodles”

Ingredients:

  • 8 oz. enoki mushrooms
  • 8 oz. water

Directions:
Bring water to a boil in saucepan. Separate enoki mushrooms into individual strings. Add mushrooms to saucepan and boil for a few minutes until softened. Drain “noodles” and serve.

Mashed Cauliflower

Ingredients:

  • 16 oz. cauliflower, chopped
  • 1 tsp. fresh thyme leaves
  • salt and pepper, to taste
  • 3 roasted garlic cloves
  • 1 tsp. fresh chives, chopped

Directions:
Fill a large saucepan with about an inch of water, and insert a steamer basket. Bring the water to a boil, and add the cauliflower florets. Reduce the heat to a simmer and cover, allowing the cauliflower to steam for 6-8 minutes, or until fork tender. Drain the steamed cauliflower, and transfer to the bowl of a large food processor. Add in the roasted garlic cloves and seasonings, and process to your desired texture.

Pickled celery and peppers Recipe

Ingredients:

  • 1 tsp. pink salt
  • 1 tsp. stevia
  • ¼ C. apple cider vinegar

Directions:
Julienne cut peppers and celery, Coat in salt and stevia let sit for 30 minutes.
Completely wash Salton stevia then immersion apple cider vinegar seal and sit overnight

Apple Chips

Ingredients:

  • 1 apple
  • Choice of seasonings (Chinese 5 spice, cinnamon, pink salt, etc.)

Directions:
Preheat your oven to 250 F. Line two baking sheets with parchment paper and set aside. Cut the apple into thin slices. Spread the apple slices on the baking sheets, making sure you have no overlapping edges (if they overlap, they’ll stick to each other and they won’t dry properly). Sprinkle some seasonings on top and place in the oven. Place in the oven to bake for 1 hour; then flip the slices and cook for another hour. Let the chips cool down and serve.

Kale Chips

Ingredients:

  • 4 oz kale
  • Bragg’s Apple Cider Vinegar
  • pink salt

Directions:
Preheat oven to 350 degrees and line baking sheet with parchment paper. Add Bragg’s Apple Cider Vinegar to kale. Break kale into bite sized pieces and spread out on baking sheet. Sprinkle with pink salt and/or other desired spices. Bake 10-12 minutes, until edges begin to brown. Remove from oven and allow to cool.

Lemon Dill Zucchini Chips

Ingredients:

  • 16 oz zucchini (2-3 zucchini)
  • 1/2 tbsp. dill
  • 1-2 lemons (fresh juiced)
  • 1/4 teaspoon pink salt

Directions:
Slice zucchini very thin by hand or with a mandolin slicer. Put the sliced zucchini into a bowl and add dill, lemon juice and pink salt. Toss until all zucchini are covered with the lemon juice mixture. Spread the zucchini out evenly on a mesh tray in a dehydrator. Dehydrate at 115 degrees for 10 – 12 hours or until crispy.

Lemon Garlic Chard

Ingredients:

  • 8 oz. Swiss chard
  • 3 tbsp. water
  • salt and pepper
  • 1 garlic clove, minced
  • fresh lemon juice

Directions:
Sauté garlic in 1 T water; set aside. Pour remaining water into pan and add chard. Cook over medium heat for about 5 minutes, tossing occasionally. Drain off excess liquid and return to pain, adding in garlic. Add lemon juice, salt and pepper to taste before serving

Grilled Asparagus

Ingredients:

  • 8 oz asparagus
  • Choice of desired spices
  • Bragg’s Liquid Amino

Directions:
Put asparagus in large bowl and sprinkle with Liquid Amino and generous amount of seasonings. Place stalks on the grill (medium heat) turning regularly When you see grill marks on each side, they are done. Add extra Liquid Amino before serving.

Garlic Dill Roasted Radishes

Ingredients:

  • 8 oz. radishes
  • 1/2 tsp garlic powder
  • 1 tsp dill
  • salt and pepper, to taste

Directions:
Preheat oven to 450 degrees and line baking sheet with parchment paper. Chop radishes into bite size piece and place on baking sheet. Sprinkle dill, garlic powder, salt, and pepper on top of radishes. Bake for 18 minutes, stirring and flipping radishes around 9 minutes.

Baked Apple

Ingredients:

  • 1 apple
  • 1 tsp cinnamon
  • 1 packet stevia
  • 1 tbsp. water

Directions:
Cut apple core almost through. Mix together stevia, cinnamon, and water. Place apple on a sheet of foil and mold foil to “cup” the apple. Pour liquid into apple core and tighten foil securely around apple. Bake at 350 for 45 minutes. Sprinkle extra cinnamon over top after removing from oven.

Crispy Cucumber Chips

Ingredients:

  • 8 oz. cucumber
  • ¼ tsp. salt
  • 1 tsp. apple cider vinegar

Directions:
In a medium bowl whisk together vinegar and salt. Add sliced cucumbers and toss until evenly coated. Arrange slices on dehydrator trays. Dehydrate on 135 degrees for 4 hours.

Cucumber Cups

Ingredients:

  • 8 oz. cucumber

Directions:
Slice cucumber into 1 inch thick pieces. Use melon baller tool to scoop out seeds from center of slices. Fill cucumber cups with your choice of protein.

DRESSINGS/MARINADES

Apple Cider Vinegar Dressing

Ingredients:

  • 2/3 C. apple cider vinegar
  • 1/3 C. lemon juice
  • salt & pepper, garlic powder, onion powder, parsley, basil to taste
  • liquid stevia drops, to taste (start with 1 dropper full and add as desired)

Directions:
Combine all ingredients. Refrigerate.

Asian Fusion Dressing

Ingredients:

  • 1/4 C. Bragg’s apple cider vinegar
  • 1/8-1/4 tsp. chili flakes
  • alkaline water
  • 1 tbsp. Bragg’s liquid amino
  • stevia, to taste
  • xanthum gum

Directions:
Combine all ingredients and mix well.

Asian Vinaigrette

Ingredients:

  • 1 tbsp. rice wine vinegar
  • 1/4 t onion powder
  • 5 drops liquid stevia
  • 1 tbsp. Bragg’s liquid amino
  • 1/2 tsp. ginger
  • 3-4 tbsp. water

Directions:
Mix all ingredients until well combined.

Caesar Dressing
Calories per serving: N/A

Ingredients:

  • 2 tbsp. apple cider vinegar
  • 1 tsp. lemon zest
  • 1/4 tsp. salt
  • 1 clove garlic, minced
  • 1 tbsp. Dijon mustard
  • 1/2 tsp. Italian seasoing
  • 1/8 tsp. ground black pepper
  • Stevia, to taste

Directions:
Whisk all ingredients together.

Citrus Dressing

Ingredients:

  • 1/4 C. apple cider vinegar
  • 1 tbsp. Emeril’s Essence
  • 3 packets stevia or 1/4 tsp liquid stevia
  • 2 tbsp. Bragg’s liquid amino
  • Juice of 1 grapefruit

Directions:
Mix together in NutriBullet, blender, etc. Store in refrigerator.

Homemade Cocktail Sauce

Ingredients:

  • 2 C. Homemade Ketchup
  • 1 tbsp. lemon juice
  • 2 tsp. Homemade Worcestershire Sauce
  • 2 tsp. horseradish (adjust to taste)

Directions:
Mix all ingredients together until well-combined. Keep refrigerated.

Italian Herb Dressing

Ingredients:

  • 1/4 C. white wine vinegar (sugar-free)
  • 2 tbsp. Italian herbs
  • dash of onion powder
  • salt and pepper, to taste
  • 3/4 C. water
  • dash of garlic powder
  • 1/4 tsp. horseradish powder
  • 1/4 tsp. xanthan gum (optional)

Directions:
Blend all ingredients thoroughly in blender. Store in glass container with lid in refrigerator.

Orange Ginger Dressing

Ingredients:

  • 1/4 C. white wine vinegar (sugar-free)
  • 1/2 C. fresh squeezed orange juice (1 orange)
  • 1/4 tsp. powdered ginger
  • 1/4 tsp. Xanthan Gum (optional)
  • salt and pepper, to taste
  • 3/4 C. water
  • 1 inch peeled ginger
  • 1/4 tsp. Chinese 5 Spice
  • stevia, to taste

Directions:
Blend all ingredients together in blender.

Strawberry Vinaigrette

Ingredients:

  • 2 tbsp. apple cider vinegar
  • 2 tbsp. water
  • 2 strawberries
  • 1/4 tsp. liquid stevia
  • 1/8 tsp. onion powder
  • 1/4 tsp. Tone’s Rosemary Garlic seasoning
  • 1 tsp. parsley

Directions:
Combine all ingredients in Ninja, Magic Bullet, etc. Pulse until well combined and strawberries are pureed.

Sweet and Sour Celery Seed Dressing

Ingredients:

  • 1/4 C. white wine vinegar (sugar-free)
  • 1/8 C. sherry vinegar (sugar-free)
  • 1 tbsp. celery seeds
  • 1 tsp. garlic powder
  • 2 tbsp. salt
  • ¼ cup paprika

Directions:
Blend all ingredients in blender until smooth. Refrigerate.

Taco Seasoning

Ingredients:

  • ¼ cup chili powder
  • 2 tbsp. onion powder
  • ¼ tsp. garlic powder
  • 3 tbsp. cumin
  • 1 C. water
  • 1/4 tsp. xanthan gum (optional)
  • stevia, to taste

Directions:
Measure and pour all ingredients into a storage container. Seal and mix thoroughly.

Emerils Essence

Ingredients:

  • 2 1/2 tbsp. paprika
  • 1 tbsp. black pepper
  • 1 tbsp. oregano
  • 1 tbsp. cayenne pepper
  • 2 tbsp. garlic powder
  • 1 tbsp. onion powder
  • 1 tbsp. thyme
  • 1 tbsp. Tarragon, optional

Directions:
Combine ingredients in a jar and shake.

Homemade Ketchup

Ingredients:

  • 2 (6 oz) cans of organic tomato paste
  • 1 1/3 C. apple cider vinegar
  • 2/3 C. water
  • 3 tbsp. stevia extract
  • 1 tbsp. onion powder
  • 4 cloves garlic, minced
  • 2 tsp. pink salt
  • 1/4 tsp. ground allspice
  • 1/4 tsp. ground cloves
  • 1/4 tsp. pepper

Directions:
Blend together in food processor until smooth. Put in small saucepan and heat on medium heat for about 5 minutes, stirring often. Let cool, then keep refrigerated.

Homemade Worcestershire Sauce

Ingredients:

  • 1/2 C. Bragg’s apple cider vinegar
  • 2 tbsp. water
  • 2 tbsp. coconut amino
  • 1/4 tsp. ground ginger
  • 1/4 tsp. ground mustard
  • 1/4 tsp. onion powder
  • 1/4 tsp. garlic powder
  • 1/8 tsp. ground cinnamon
  • 1/8 tsp. black pepper

Directions:
Place all ingredients in a small saucepan, stirring with a whisk to combine. Bring to a low boil over medium heat, then reduce heat and simmer for 1-2 minutes. Cool and store in an airtight container in the refrigerator.

Ranch Seasoning

Ingredients:

  • 2 tbsp.. dried parsley
  • 1 1/2 tsp. dried dill weed
  • 2 tsp. garlic powder
  • 2 tsp. onion powder
  • 2 tsp. dried onion flakes
  • 1 tsp. ground black pepper
  • 1 tsp. dried chives
  • 1 tsp. salt

Directions:
Combine all ingredients in baggie or Tupperware container. Add desired amount to season meat, vinegar, kefir, Greek yogurt, etc.

Teriyaki Sauce

Ingredients:

  • ½ C. beef or chicken broth
  • ¼ C. Bragg’s liquid amino
  • 2 tbsp. apple cider vinegar
  • Orange juice (Juice from 3 segments)
  • ¼ cup lemon juice
  • 1 tbsp. finely minced onion
  • 1 tsp. garlic powder
  • 1 tsp. onion powder
  • ½ tsp. powdered ginger
  • 1 clove finely minced garlic
  • Lemon and/or orange zest to taste
  • Stevia to taste

Directions:
Combine all ingredients in a small saucepan and bring to a boil. Reduce heat and simmer for 20 minutes or until liquid is reduced. The longer you simmer the richer the flavors. As the liquid reduces, deglaze the pan with a little water or broth to intensify the flavors. Enjoy as a glaze or sauce with chicken or beef.

Marinara Sauce

Ingredients:

  • 4 large tomatoes
  • 1 C. chicken or vegetable broth
  • 1 6 ounce can tomato paste
  • 1 tbsp. dried basil or fresh, chopped
  • 2 tbsp. minced onion
  • 2 cloves of garlic crushed and minced
  • 1 tsp. dried oregano
  • Salt and pepper to taste
  • Cayenne pepper to taste
  • Pinch of marjoram

Directions:
Chop tomatoes or puree in a food processor for a smoother texture, add spices and heat in a saucepan. Allow to slow cook for 30 minutes to an hour. Allow the liquid to reduce or add additional water to achieve desired consistency.

Grapefruit Vinaigrette

Ingredients:

  • Juice of 3 segments of grapefruit
  • 1 tbsp. lemon juice
  • 1 tsp. apple cider vinegar (optional)
  • Stevia to taste

Directions:
Combine juices and vinegar together. Add stevia to taste. Pour over mixed green salad and top with remaining grapefruit segments. Use as a marinade for fish, shrimp or chicken. Add salt and fresh ground pepper.

Hot Cajun Dressing/Dipping Sauce

Ingredients:

  • 3 tbsp. apple cider vinegar
  • 1 tbsp. lemon juice
  • Dash of garlic powder
  • Dash of onion powder
  • Cayenne pepper to taste
  • Salt and black pepper to taste
  • ¼ teaspoon Old Bay seasoning mix (optional)
  • Stevia (optional)

Directions:
Combine ingredients in small bowl and pour over salad. You can also serve this as a dipping sauce or marinade for vegetables or fish.

Sweet Wasabi Dipping Sauce/Marinade

Ingredients:

  • ¼ tbsp.. wasabi powder or to taste
  • 2 or more tbsp. Bragg’s liquid amino
  • 1 tbsp. lemon juice
  • Stevia to taste

Directions:
Mix wasabi into Bragg’s and add lemon juice and stevia to taste.

Spicy Orange Sauce

Ingredients:

  • ½ orange rolled and slightly juiced with rind
  • ½ lemon slightly juiced and with rind
  • ½ C. water
  • 1 tbsp. minced green onion
  • 1 clove crushed garlic
  • ¼ tsp. ginger powder
  • ¼ tsp. garlic powder
  • Pinch of orange and lemon zest
  • Pinch of cayenne pepper
  • Stevia to taste

Directions:
In a small saucepan add slightly juiced orange with rind and ½ lemon with rind to water. Bring to a boil, reduce heat and simmer adding water as needed. Simmer until the pulp comes out of the rinds. Scrape out the pulp and discard the rinds. Continue stirring and reducing down the liquid by half until desired consistency is reached. Add onion, stevia and spices. Add chicken, white fish or beef and sauté or pour spicy orange sauce over desired cooked protein. Serve with remaining orange slices for garnish.

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Results Comparison Chart

See for yourself! The following is a representation of the Top 3 Weigh Loss Programs compared to Burn Fat Orlando's Ultimate Fat Loss System.

The Top 3 Weight Loss Programs Burn Fat Orlando
Fat Burning    
Time Period to Lose 30 Pounds 20-30 Weeks 40 Days
Targets Abnormal Fat
(Belly Fat, Hips, Thighs, "Spare Tire")
   
Resets Weight Set Point    
Eliminates Hunger & Cravings    
Addresses All 5 Essentials of Fat Loss    
Utilizes Burn Fat Technology    
Doctor Approved    
Cost Per Pound Lost Higher! Lower!