Recipes for Phase 2 of omni drops diet with APPROVED FOODS

  • Phase 2 ~~ Omni Drops Recipes


    Omni Drops RECIPES ~  




    Ground Beef recipes



    Meatloaf & Slaw


    3.5oz 97% lean ground beef

    1/4tsp garlic salt

    0.5oz chopped onion

    1/4tsp white pepper

    shape in mini loaf, wrap in foil, bake at 350 for approx 45 min.


    3.5 oz mixed red and green cabbage

    approx 3tsp spicy horseradish mustard (check all ingredients before purchasing to be sure it is P2 approved)

    1T apple cider vinegar

    1/4tsp of celery salt

    1-packet of stevia to taste

    mix the dressing ingredients then toss with cabbage, chill for at least 1/2 hr.




    Sloppy Joes

    1 lb 97/3 ground beef, one cup chopped onion

    1 6 oz can tomato paste (no sugar added)

    1/2 can of water

    4 pkts stevia

    1 TB apple cider vinegar

    2 Tb prepared mustard

    1/2 tsp ground cloves (Optional)

    1 tsp salt

    1/2 tsp garlic powder


    Cook meat and onion, drain and rinse in colander under hot running water.  Return to pan and add remaining ingredients and heat through. May add more water to get the consistency you like. Serve in lettuce cups. Makes 4 servings ~ each one protein and half a vegetable serving.



    Mediterranean Meatballs

    Makes 2 servings



    200 grams minced beef

    4 cloves garlic, minced

    1/2 white onion, minced

    2 slices Melba Toast, pureed or blended into bread crumbs

    1 teaspoon nutmeg

    1 teaspoon dried sage

    8 ounce bag of spinach, wilted

    1 (14 ounce) can tomato puree

    sea salt and pepper to taste



    Preheat oven to 400. In a large bowl, combine all ingredients, except the tomato puree.  Roll the mixture into individual balls, approx 2 tablespoons for each ball. In a small baking dish, place the meatballs next to each other, tightly packed in and pour the tomato puree over the meatballs and season once more with sea slat and pepper. Place in oven and bake for 30 minutes or until cooked through.




    100 grams lean ground beef

    1 serving Melba toast crumbs

    1 ketchup recipe

    1 tablespoon chopped onion

    1 clove minced garlic

    Cayenne to taste

    ¼ teaspoon paprika


    Crush Melba toast into fine powder. 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. Phase 2

    variations: Use apple pulp after juicing to make meatloaf sweet and moist.


    Makes 1  serving 



    Pot Roast


    Serves 12



    • 3 lb pot roast
    • ½ a head of Cabbage, chopped in 1” chunks
    • 4 ounces of Red Radishes, quartered (or one large Daikon Radish, peeled and chopped)
    • 1 medium Onion, chopped in 1” chunks
    • 4 Celery stalks, chopped in thick slices
    • 4 cloves fresh Garlic, sliced thin
    • Garlic powder
    • Italian Seasoning
    • Sea Salt
    • Pepper


    1. Preheat a dutch oven pot over medium heat. (Test with a splash of water; if the water beads up and evaporates quickly, it’s ready).
    2. Place roast on the bottom. Cook on one side for 10 minutes or until browned and meat loosens in pan.
    3. Turn roast and season. Cook 10 minutes longer on other side.
    4. Add 48 oz (3lbs) of the above vegetables (including fresh garlic) and cover.
    5. Cook for about 5 mins then reduce heat to low.
    6. Cook on low for 1-1/2 hours or until meat is tender.
    7. Add sea salt and pepper to taste.

    To portion out correctly

    Remove veggies from the pot (without broth or meat) and weight to get the total weight. Divide the total by 12 (should be less than 4 oz since veggies are cooked). Separate out into 12 containers. Next, do the same for the meat, then the broth until you have 12 separate containers of pot roast.




    Lise’s P2 Chili


    40 oz. (2.5 pounds) LEAN Ground beef

    36 oz. total of fresh veggies (divided per your preference)

    (Onion, celery, tomatoes, few garlic cloves, jalapeano pepper-optional)

    2 Tablespoons tomato paste (no sugar added)

    1 1/2 – 2 cups water

    tsp garlic powder

    tsp onion powder

    1-3 tsp chili powder (depends on how spicy you like it)

    franks red hot hot sauce (no sugar) if you like it hot, the more the better!


    Throw all into a crock pot or regular stovetop pot. Simmer in crock pot atleast 8 hours or stove top on low to medium for about 4-5 hours.



    AFTER chili is done, REWEIGH the whole pot in a large bowl (tare scale to zero weight of bowl). Whatever the weight, divide by 10 and freeze into individual servings and leave a couple in the fridge. Each serving Includes both the 4 oz of protein AND 4 oz of veggies.



    Buffalo Burgers

    Cook a 4oz buffalo patty, remove from pan. Add 1/4 cup water, minced garlic, 1/4 tsp spicy mustard, sea salt, pepper, 4oz veggies (onion, chard, tomatoes, asparagus, tomato paste) to pan cook until asparagus done.



    Chicken Dishes



    Crock Pot Chicken


    Weigh all your chicken before you put it in the crock pot to determine how many servings you are making. You can cook an entire 4 pounds at once! Also measure the onion and determine how you want to figure out those servings as well.

    Line the bottom of the crock pot with at least half an onion

    Throw in your chicken

    Another layer of onions at the top.

    Add your favorite seasonings throughout the layers.


    Cook on low for 6 hours or high for 3 hours or until chicken is done through and tender.

    Reweigh chicken after and divide by number of servings so you know how many ounces a serving is. Yes there is some math involved but it’s so easy! And you get chicken broth to boot!



    Filipino Adobo Chicken

     8 – 4oz pcs of chicken breast

    1/3 cup Bragg’s Amino Acids


    1/3 apple cider vinegar

    1 small head of garlic crushed

    6 ground peppercorns

    4 bay leaves 1 jalepeno chopped (optional)


    Marinate the chicken for at least one hour or overnight and then put chicken, marinade, and 1/2 cup water in a deep skillet. Cover and cook about 45 minutes (may not need that long for breast meat) and then remove the cover and cook another 15 minutes to thicken sauce. Take out bay leaves and enjoy!! And it makes enough for 8 servings!! :)




    Oven Chicken Salad

    1 chicken breast

    1⁄2 t. cayenne pepper (optional)

    1⁄4 t. onion powder

    1⁄4 t. salt

    1⁄4 t. pepper

    1⁄4 t. garlic powder

    1⁄2 t. poultry season

    2 cups spinach or lettuce


    Vinaigrette Dressing

    1⁄4 cup apple cider vinegar

    1⁄2 cup water

    1 t celery salt

    1 t. onion salt

    1 t. pepper

    1 pkg stevia

    Mix all seasonings together and roll chicken in mixture so it is smothered and place on a foil sheet and wrap up nice and tight. Put on a cooking sheet and bake at 375 degrees and bake for 20 to 30 minutes. Cut up in small pieces and measure 3 ounces of chicken and put on a bed of spinach or lettuce and drizzle the vinaigrette dressing. Save the remainder of the chicken breast for another meal.


    Lively Citrus Basil Chicken

    This dish is easy to throw together and is a perfect dinner for the rest of the family who isn’t even on the diet!

    • 3 ½ oz 99% fat free chicken trimmed of visible fat
    • 3 ½ oz chopped tomatoes
    • 1 orange, peeled & cut into small pieces
    • Juice from ½ lemon
    • Basil (fresh or dried), as desired
    • Salt and pepper, as needed

    Place a medium-sized skillet onto stove top; Add chicken and lightly coat with salt and pepper; drizzle with lemon juice and extra water, if needed. Cook 3-4 minutes. Add chopped tomatoes, chopped orange, and basil. Simmer on low, for desired amount of marinating time, turning halfway through. Serve chicken on lettuce leaves.


    Bunless Burgers

    - Grill chicken and season to taste.

    - Layer between 2 lettuce leafs

    - Add grilled sweet onions and tomatoes



    Curried Chicken Apple Salad

    *  1 serving of pre-cooked chicken breast diced (3 1/2 oz raw )

    *  1 diced apple ( cut thin slices and then dice )

    *  1 cup diced celery

    *  1/4 cup water

    *  1/2 tsp curry powder( for mild ) or more to taste.  ( I love curry so  I used 1 tsp.)

    *  dash of garlic powder

    *  dash of onion powder

    *  dash of cayenne or a few drops of hot sauce ( make sure there is no sugar in it )

    *  dash of cinnamon

    *  salt and pepper to taste

    * 1 packet stevia

    Combine chicken, celery and apple in a medium sized bowl. Heat the water in a pan and add remaining ingredients. Stir.  Pour over chicken mixture and refrigerate at least one hour.



    Chicken Fajitas


    1 teaspoon salt

    1/2 teaspoon ground cumin

    1/2 teaspoon onion powder

    1/4 teaspoon garlic powder

    1/4 cup water

    8 oz boneless chicken breast (weighed raw) cut into 1/2-inch strips

    4 ounces onion, thinly sliced

    2 tablespoons fresh lime juice.



    1. In a zip plastic bag, combine the chile powder with the salt,

    cumin, onion powder, garlic powder, water. Add the chicken,

    and onion, seal and knead gently to coat. Refrigerate

    for 15 minutes.

    1. Heat a large nonstick skillet. Empty the contents of the bag into

    the skillet and cook over medium heat, stirring occasionally,

    until the vegetables are crisp-tender and the chicken is cooked

    through, about 6 minutes. Remove from the heat.

    Serve over 2 ounces chopped romaine


    2 servings




    Chicken and Spinach

    3.5 ounces chicken

    2 cups spinach

    2 t. onion powder

    1 garlic clove (minced)

    1⁄2 cup chicken broth (make your own using recipe below)

    1⁄4 t salt

    1⁄4 t pepper

    1 lime


    Mix chicken and all seasonings and 1⁄2 the lime and cook chicken through. Throw the spinach in for 1 minute and serve in a bowl and squeeze the other 1⁄2 of the lime.


    Orange Ginger Chicken

    - 100g chicken – cut into chunks

    - black pepper  

    - orange – cut in 1/4s

    - 2-3 cloves minced garlic

    - 1/2 t basil

    - 1 T fresh ginger root (about 1/2″-1″ long piece, peeled & minced)

    - juice of half lemon


    1. Preheat pan over MED heat.

    2. Sprinkle chicken with pepper.

    3. Add chicken to pan and stir fry until brown on all sides, about 5-10 mins.

    4. Add garlic and cook for 1 min.

    5. Squeeze juice of orange quarters over chicken.

    6. Peel & separate orange into sections. Add orange sections, ginger, lemon juice, and basil. Stir well.

    7. Cover and simmer for about 20-30 mins.




    Spicy Orange and Fennel Salad


    4 oz raw meat of your choice ( I used extra lean ground beef with garlic salt,cayenne,basil, mixed in for taste)

    2 oz thin sliced fennel bulb

    1 orange, peeled, sliced, diced

    2 oz leaves romaine heart, chopped

    1-2 tbsp cider vinegar

    salt and pepper to taste 2 scoops stevia (84mg)


    place greens (chopped romaine) on plate. cook meat of your choice and place on top of greens. Mix in bowl all other ingredients let sit just 5 mins and the drizzle on top of the greens and meat.


    counts as: 1 protein, 1 veggie and 1 fruit



    PF Chang Copycat Lettuce Cups



    4 oz diced chicken

    3 oz approved veg (onions, celery, Napa cabbage)

    .5oz Lettuce leaves (for cups)

    ¼ tablespoon Braggs Amino Acids

    1 grated garlic clove

    grated ginger to taste

    Pinch cayenne pepper

    Splash of apple cider vinegar

    Stevia to taste


    Over medium high heat, brown chicken, remove from pan, and set aside.

    add all the veggies and sauté until tender, 7-10 minutes.

    While veggies are cooking, mix Braggs, garlic, ginger, cayenne, vinegar and stevia together. I normally go for like a teriyaki flavor. Adjust seasonings to taste.

    Once veggies are tender add ¼ cup water or chicken broth (homemade) to deglaze pan.

    Once nearly all the water is evaporated add the braggs mixture and kick the heat up to high!

    Continue to stir until almost all the sauce has reduced.

    Serve in a lettuce cups with .5 oz. quick pickled cucumbers (recipe follows)



    Quick Pickled Cucumbers

    These should be a little sweet, a little sour, and a little spicy, so adjust your seasonings accordingly.


    1 cucumber

    4 tablespoon apple cider vinegar

    Stevia to taste

    Pinch of cayenne


    Slice cucumber thin.

    Mix all ingredients together and let “pickle” for 5-10 minutes.




    Taco Salad

    -2 cups of chopped romaine lettuce

    -100 grams of chicken

    -½ tsp garlic salt

    -¼ tsp of chili seasoning

    - crunched up melba toast

    *Sauté chicken and spices. Sprinkle on top of lettuce and top with crumble melba toast.


    Garlic Chicken

    - 100g chicken (400grams to make 4 servings)

    - diced onion

    - 3-5 cloves garlic – unpeeled & left whole

    - juice of half lemon

    - black pepper to taste


    1. Preheat oven to 350.

    2. Heat non-stick saucepan over MED.

    3. Add the onion. Stir constantly until tender. 5-10 mins.

    4. Transfer onions to glass baking dish.

    5. Place chicken atop onions.

    6. Squeeze on lemon juice & sprinkle with pepper.

    7. Place garlic around and on the chicken.

    8. Cover tightly either with lid or aluminum foil.

    9. Cook for 30-45 min. or until chicken is no longer pink.


    Fried Chicken Tenders

    - 100g chicken

    - 1 T milk

    - 1 melba toast

    - Seasonings (salt, pepper, paprika, ground red pepper, garlic powder)

    1. Preheat oven to 350.

    2. Slice chicken breast into 3 tenders.

    3. In small bowl, mix milk and any seasonings you prefer.

    4. Grind melba toast in food processor until it is a powder. (I use my coffee grinder.)

    5. Put melba toast powder in a separate small bowl.

    6. Add chicken to milk mixture and toss to coat well.

    7. Then one at a time, place chicken in powder and coat both sides of chicken.

    8. Place chicken in glass baking dish and bake 30-40 min., turning over halfway through.

    9. In last 5 min., turn on broiler and broil 2-3 min. each side.

    10. Serve immediately


    Shake and Bake Chicken or Fish

    - 4 chicken breasts or Fish fillets

    - dash of salt & pepper, thyme, rosemary

    - 1 packet of stevia

    *combine all ingredients inside a bag and shake well. Grill till done.

    Family Size – 1 serving is HALF of a chicken breast


    Fried Chicken-(fish works too)

    - 1 chicken breast

    - 1 Tbsp. of milk

    - 1 crushed melba toast

    - Salt & pepper

    *Dip chicken in milk and coat with crushed melba toast crumbs. Cook in non-stick pan. Salt & pepper or other spices to taste. 2 servings



    Cajun Chicken

    - 2 chicken breasts

    - a dash of salt & pepper, onion powder, garlic powder

    - 2 tsp of water.

    Rub spice mixture into chicken and marinate for at least 1 hour. Grill.

    4 servings


    Tomato Basil Chicken

    -1 chicken breast cubed – 1 cup chopped tomatoes

    - ¼ cup of water – 2 Tbsp. of lemon juice

    - 2 Tbsp. of chopped onion – 2 garlic clove minced

    - 3 fresh basil leaves sliced

    - ¼ tsp. oregano, garlic powder, onion powder

    salt, pepper, and cayenne to taste.


    lightly brown chicken in saucepan with lemon juice. Add garlic, onion, spices and water. After chicken is cooked add fresh tomatoes and basil. Cook for additional 10 minutes. Add salt& pepper. * 2 servings



    10.5 oz chicken breast – cubed or you can shred once cooked

    -3 cups of chopped tomatoes

    -1 ½ cups of water

    -½ cup of chopped onion

    -4 garlic cloves minced

    -tsp of garlic powder

    -tsp of onion powder

    -tsp of chili powder

    -½ tsp of oregano

    -cayenne pepper to taste

    -salt & pepper to taste


    Cook chicken  with onions and garlic. Stir in tomatoes and water. Add spices and simmer. Top with chopped green onion  3 servings



    Chicken Egg Roll

    -2-3 big cabbage leaves

    -1 cup shredded cabbage

    - dash of onion salt, garlic powder and Chinese Five spice

    - ½ packet of stevia

    - 1 melba toast round

    3.5 oz (raw)chicken breast cooked and chopped


    Steam big cabbage leaves for 5 minutes. Move over to side of steamer to make room for shredded cabbage. Steam for 5 min. Remove shredded cabbage to mixing bowl and mix with chicken and spices. Wrap in big cabbage leaves and crunch melba toast on top to give crunch.




    Chicken daikon onion soup

    8 ounce of RAW chicken breast

    6 ounce of onion

    1 ounce of daikon 1 ounce of tomato sauce (one thats approved for p2 )

      Sea salt, pepper, garlic


    Add the chicken in boiling water i added just enough water to cover the chicken added my spices to it (I don’t have an exact measurement of the spices since everyone likes it different) and let it cook till the chicken is done. Remove cooked chicken, and set aside. Add diced onions, daikons and tomato sauce to the water and let everything cook. Meanwhile shred the chicken and add it back into the pot and let it cook long enough for onions and daikon to be clear


    Makes TWO servings


    Chicken Daikon “noodle” Soup3 oz daikon, peeled into long strips with peeler0.9 oz celery, chopped .1 oz green onion, sliced cilantro (optional)3.5 -4 oz raw chicken. Cook the chicken and then chop. (can be seasoned while cooked with a little garlic powder and onion powder)Braggs Liquid AminosPowdered ginger

    3-4 cups of water in saucepan, burner on high. As the water starts to boil, add daikon and celery. Boil for 3-4 min. Drain out some of the water to your preference, put in bowl. Mix in a splash (approx 1 tsp) Braggs liquid aminos, about 1 tsp. ginger, sea salt and pepper to taste (start out with less seasonings and add more if needed) Top with chicken, green onion and cilantro.

    Makes one serving~ each one protein and one veggie serving


    Seafood Dishes



    Sole Soup



    4oz total ~ chard, cabbage, tomato diced, onion


    franks original red hot sauce

    sea salt



    boil 5 mins, add 4oz raw fresh sole. cook until fish is done.



    Shrimp soup


    4oz (100 grams) RAW shrimp – Cook after weighing

    3.5 oz fresh spinach

    0.5 oz thin sliced/chopped fennel

    braggs liquid amino seasoning (1/2 tsp or to taste)

    dash celery seed

    dash onion powder

    dash cayenne pepper

    dash dry basil

    simmer all in pan for about 5mins, enjoy! Makes one serving.



    Foil Baked Fish

    A simple and satisfying twist on fish.

    • 3 ½ oz fish
    • Juice of ½ of a lemon
    • Salt, pepper, and dill to taste

    Put fish in foil (large enough to wrap around and seal). Drizzle with lemon juice. Season with salt, pepper, and dill. Bake in oven at 350 degrees Centigrade until cooked through.


    Lemon Lime Talapia

    3.5 ounces tilapia or any white fish

    1⁄2 lemon slice

    1⁄2 lime slice

    1 garlic clove (minced)

    1⁄4 T. sea salt

    1⁄4 T. black pepper

    1⁄2 t. dry dill

    1⁄2 cup water

    Mix together lemon juice, lime juice, garlic, salt, pepper, and dill. Marinate fish in seasonings for 10 minutes and place in non-stick pan with water and cover and steam for 10 minutes.


    Seafood gumbo

    -100 grams of your choice of seafood. one type only

    - 1 chopped garlic clove

    - 2 large chopped Roma tomatoes

    -¼ tsp. onion salt. – ¼ tsp. Creole seasoning

    - dash of garlic powder, celery salt, cayenne pepper.

    - 1-2 packets of stevia

    Sauté seafood with chopped garlic or high heat until browned. Add remaining ingredients and simmer on low for 15 minutes.



    Citrus Shrimp & Greens

    3.5 ounces of shrimp

    2 T. lemon juice

    1T. lime juice

    3T. apple cider vinegar

    1t. garlic powder

    1t. pepper

    1⁄2 t. onion salt

    Place fish in a bowl and mix together all ingredients and let it stand and marinate for 1⁄2 hour. You can either grill the shrimp on a grill or in a non-stick frying pan. Serve over your favorite salad greens.


    Grilled Marinated Shrimp

    • 1/4 cup chopped fresh cilantro

    • 1 lemon, juiced

    • 3 cloves garlic, minced

    • 1 teaspoon salt

    • 1 teaspoon ground black pepper or cumin

    • 6 oz large medium cooked shrimp, peeled and deveined with tails attached

    1. In a zip plastic bag, combine the shrimp with the salt, cumin or pepper, garlic, lemon, cilantro. Seal, and marinate in the refrigerator for 15 min to 1 hour.

     2. Preheat grill for medium-low heat. Cook shrimp for 5 minutes per side, or until opaque







    Rosemary Fish & Lemon Garlic Chard

    3.5 ounces of halibut or tilapia

    Italian Herb Seasoning

    1 t. Rosemary grinded

    1 t. Ground pepper

    1 t. Sea Salt

    2 slices of Fresh lemon juice

    1 t. garlic salt

    Sprinkle both sides of fish with spices. Place fish on a nonstick frying pan with 1/3 cup of water and lemon juice. Place a lid on the pan to keep the steam within the pan. Cook for 3 to 4 min. Fish is done when flakes easily with a fork.


    Citrus Mahi Mahi

    3.5 ounces mahi mahi

    1 T. fresh lemon juice

    1 T. fresh lime juice

    1 garlic clove, minced

    1⁄2 teaspoon dried thyme

    1⁄2 teaspoon dried dill

    1⁄4 t pepper

    1⁄4 t salt

    1⁄2 citrus dressing

    Mix together lemon juice, lime juice, garlic, thyme, and salt and pepper to taste.

    Place in a shallow dish, drizzle with citrus dressing mixture, 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.



    Italian Tomato Shrimp Soup

    4 Tbs. crushed tomatoes

    1 Tsp. minced garlic

    1/2 tsp. Italian Seasoning

    Dash of smoked sea salt

    1/4 tsp. Stevia

    3.5 oz. shrimp, cut up into pieces (cooked before adding)

    1 piece Melba Toast


    Simmer tomatoes, garlic, Italian seasoning, smoked salt, and Stevia over medium low heat for approximately 4 minutes. Add the shrimp, and continue to smimmer for another 3 minutes. Break up the Melba and sprinkle on top.



    Steak Dishes


    Marinated London Broil Steak & Salsa

    3.5 ounces London broil

    1T. dried Oregano

    1.5T. garlic powder

    1⁄8 t salt

    1⁄8 t pepper

    1 cups diced tomatoes

    Marinate London broil with all seasons for 1 hour. Season diced tomatoes and place 1⁄2 in the middle of the plate. Broil or grill steak to your temperature. Place on top of salsa and add the remainder salsa.


    Mustard Crusted Steak

    3.5 ounces filet or London broil

    1 t. mustard powder

    1⁄4 t salt

    1/2 t freshly ground black pepper

    2 garlic cloves (minced)

    Mix all seasoning in a mixing 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.



    Steak Fajitas

    1 teaspoon salt

    1/2 teaspoon ground cumin

    1/2 teaspoon onion powder

    1/4 teaspoon garlic powder

    1/4 cup water

    3 ½ ounces flat iron steak or top round steak.

    1 medium onion, thinly sliced

    2 tablespoons fresh lime juice.



    1. In a zip plastic bag, combine the chili powder with the salt, cumin, onion powder, garlic powder, water. Add the steak and onion, seal and knead gently to coat. Refrigerate for 15 minutes. 2. Heat a large nonstick skillet. Empty the contents of the bag into the skillet and cook over medium heat, stirring occasionally, until the vegetables are crisp-tender and the steak is cooked through, about 6 minutes.  Remove from the heat.



    Tomato Veal Soup


    4 Tbs. Crushed tomatoes

    3.5 oz. ground veal

    5 asparagus spears, diced

    2 Tbs. unsalted chicken stock (homemade – see recipe)

    1 celery stalk, diced

    1 Tbs. onion, diced

    2 tsp. fennel, diced

    1 tsp. garlic, minced

    1 Tbs. fresh parsley, chopped

    Dash of allspice

    Pepper to taste

    1/2 pkg.of Stevia


    Preheat oven to 375. Roll the veal into little meatballs. (Spicing with pepper, garlic, and onion powder possible.) Put into oven for about 4 minutes. Roll them over, and leave for another 4 minutes.


    Meanwhile, combine all the rest of the ingredients in a small sauce pan. Heat on medium heat until vegetables are cooked through. Add meatballs. Simmer for another 3 minutes.






    The general measurements are one teaspoon for ground spices and one tablespoon for leafy herbs per one pound of ground chicken. I like mine spicy so would use more.


    Breakfast Sausage: one pound ground chicken breast, paprika, stevia, black pepper, sage, thyme, nutmeg and cayenne pepper.


    Bratwurst: one pound ground chicken breast, white pepper, nutmeg, onion powder, and dry mustard.


    Polish Sausage: one pound ground chicken breast, black pepper, white pepper, stevia, coriander, garlic powder, dry mustard, marjoram and mace (can use a little nutmeg if you do not have mace).


    Italian Sausage: one pound ground chicken breast, black pepper, ground/cracked fennel seed, stevia


    Make patties or meat balls, bake, grill or how ever you like.



    Tomato Soup


    3 garlic cloves smashed

    1 ounce of chopped celery

    2 ounces of chopped onions

    1 1/2 teaspoon seasalt

    1/8 teaspoon fresh ground pepper

    2 Tablespoons water

    Add to a 2 qt saucepan and cook over medium heat until the celery is soft and the onion is transparent.


    13 ounces of chopped fresh tomatoes

    1/8 teaspoon rosemary

    1/8 teaspoon thyme

    1/8 teaspoon oregano

    1/8 teaspoon basil

    1 bay leaf

    1/4 teaspoon paprika

    1/8 teaspoon chili powder


    Add to the clove, onion and clery mixture and cook for 45 minutes then puree until desired texture is achieved.


    Makes 4 ONE cup servings!


    German Red Cabbage

    3.25 oz purple cabbage sliced then chopped

    .25 oz chopped onion

    1/2 apple peeled, cored and chopped

    2 tablespoons apple cider vinegar

    1/3 cup water

    1/8 tsp sea salt

    1 packet stevia

    Combine all ingredients except the stevia in a small pot with lid. Bring to a boil and then turn down to low and simmer until tender. Add more water if needed. Add stevia and serve. Counts as one serving vegetable and half of a  serving fruit.


    Fennel Salad

    fennel is super good for you, great for digestion and constipation and I think a veggie a lot of people may not know how to use so here is a great way.


    2 fennel bulbs

    1 or 2 celery stalk

    1/2 lb. mixed salad greens

    Mix all together and store in refrigerator, measure out 4oz for one veggie portion for a unique way to use fennel as part of your P2 veggies


    Top with your favorite P2 vinaigrette (like ACV, lemon juice, crushed garlic and black pepper would be yummy!)

      You can also add diced up oranges too or granny smith apples if one wanted to to make a complete meal.



    Taco Seasoning

    -          2 tsp of Ground Cumin

    -          1 tsp of Onion Powder

    -          ½ tsp of chili powder

    -          ½ tsp of garlic powder

    -          Sea salt & Black Pepper to taste

    -          Dash of Cayenne (optional, makes it more spicy/hot)

    Mix together in a small bowl. Store in an air-tight container.  Makes enough to season 1lb of meat, so 4 servings at 4oz (raw) each.


    To make Taco Salad:

    Brown 1lb your choice of meat (ground or cubed chicken or 97% fat free ground beef) over medium heat. Drain the fat. Sprinkle seasoning evenly over meat, mix and add ¼ to a ½ cup of water (depending on how saucy you like it). Simmer until chicken is no longer pink and juices run clear, about 15 to 20 minutes. Serve on shredded Green Leaf lettuce topped with tomatoes, onions and salsa from P2 recipes. (All  veggies should =4 oz total).



    Greek Seasoning Mix

    • 2 t oregano
    • 1 1/2 t onion powder
    • 1 1/2 t garlic powder
    • 1 t salt
    • 1 t black pepper
    • 1 t parsley
    • 1 t basil
    • 1/2 t cinnamon
    • 1/2 t nutmeg
    • 1/2 t thyme
    • 1/2 t crushed mint, more or less to taste


    Grind spices in food processor or crush in mortar/pestle.




    Cucumber Tomato Salad


    -              2 medium sized cucumbers

    -              6 Roma Tomatoes

    -              ½ Walla Walla Sweet Onion (or more if preferred)

    -              Citrus Vinaigrette Dressing from P2 Omni Drop Recipes

    -              Sea salt & Black Pepper to taste


    Cut cucumbers in half horizontally (lengthwise) then slice vertically into bite size pieces. Cut Tomatoes into chunky wedges. Slice onion into small pieces. Mix all together with Citrus Vinaigrette dressing. Marinate in the fridge for at least ½ hour. Measure out 4oz each and serve.





    Daikon Fries


    Peel and cut daikon into fry-like shape. The thinner the better if you like crispy fries. Let sit with sea salt for a few min or while preparing BBQ sauce recipe from docs. Season with pepper more salt if you prefer and onion garlic and Italian blend.

    Bake at 400 for approx 20-25 min. Cooking time will be faster if they are small. I just kept checking mine until I liked the consistency.



    Lemon Garlic Chard

    2c. roughly chopped Swiss chard

    1 large or 2 small garlic cloves

    4 T. water

    Fresh lemon juice

    Sea salt


    Put 1 T. water in non stick pan saute garlic until tender and set aside. Pour remaining water into pan and add chard. Cook over medium heat for about 5 minutes, tossing occasionally. Drain off excess juice and return to pan adding in sautéed garlic. Before serving, give a squirt of lemon juice and a shake of salt and pepper



    Chicken Broth

    1 chicken breast

    8 cups water

    4 cups water

    5 t. poultry season

    5 t. onion powder

    4 garlic cloves

    4 t. black pepper

    3 t. sea salt

    3 T. celery salt

    1 cheese cloth

    1 string

    Mix all herbs and place in the cheese cloth wrap string around cloth to secure all herbs and place it in the stock pot with 8 cups of water and the chicken breast and boil for 35 minutes or until chicken breast is cooked. Place a strainer on top of a bowl with a coffee filter to Strain broth to extract any fat from chicken breast and use the chicken for other recipes. Keep the cheese cloth to see if you need to continue to add more flavors to the stock for the additional 4cups of water and bring to a boil for additional 30 minutes. Set aside and chill. Use the broth for recipes for flavor and for a cup of broth before lunch and dinner.




    • How to Prepare Horseradish


      8-10-inch long piece of horseradish root

      2 Tbsp water

      1 Tbsp white vinegar

      Pinch salt



      1. Use a vegetable peeler to peel the surface skin off of the tuber. Chop into pieces.

      2. Put into a food processor. Add a couple tablespoons of water. Process until well ground. At this point be careful. A ground up fresh horseradish is many times as potent as freshly chopped onions and can really hurt your eyes if you get too close. Keep at arms length away, and work in a well ventilated room. Strain out some of the water if the mixture is too liquidy. Add a tablespoon of white vinegar and a pinch of salt to the mixture. Pulse to combine.Note that the vinegar will stabilize the level of hotness of the ground horseradish, so do not wait too long to add it to the mixture.

       3. Using a rubber spatula, carefully transfer the grated horseradish to a jar. It will keep for 3 to 4 weeks in the refrigerator.







    Cucumber Dill Salad Dressing


    1/2 cup seeded and peeled cucumbers diced

    1 Tbsp Vinegar

    1 tsp fresh or dried dill

    1/4 tsp garlic powder

    1/4 tsp onion powder


    Place all ingredients into a food processor and blend well, serve chilled.



    Asian Dressing and/or meat marinade


    2 Tablespoons fresh minced Ginger

    1 Tablespoon minced garlic

    1/4 cup water

    1/2 cup apple cider vinegar

    1/4 cup Bragg’s aminos

    2 pk stevia 

    Mix all together. Use sparingly.



    Strawberry Vinaigrette Dressing:

    4 to 6 Strawberries

    1 T apple cider vinegar

    1 T lemon juice

    dash of salt

    dash of cayenne (optional)

    pepper to taste

    stevia to taste


    Combine all ingredients in food processor. Puree til smooth. Pour over fresh green salad. Garnish with sliced strawberries and black pepper. 1 fruit serving. May use as a marinade or sauce for chicken




    Apple Cider Vinegar Dressing:

    1/4 c apple cider vinegar

    2 T water

    2 T dried thyme

    1/4 t salt

    1/4 t pepper

    1 T dried basil

    1/4 t garlic powder


    Add all ingredients in blender and mix well. Makes 8 servings




    Dill dressing:

    1/3 c apple cider vinegar

    2 T water

    2 T dried basil

    2 T dried dill

    1 t garlic powder

    1 t dry mustard

    1 t onion powder


    Combine all ingredients in a blender and mix well. Makes 8 servings.



    Citrus Dressing:

    1/4 c apple cider vinegar

    1 c water

    1 T lemon

    1 pkg Stevia

    1/4 t garlic powder


    Mix together, keep refrigerated. Makes 6 servings





    Vinaigrette Dressing:

    1/4 c apple cider vinegar

    1/2 c water

    2 shakes celery salt

    2 shakes onion salt

    ground pepper to taste

    3 pkg stevia


    Mix well, keep refrigerated. Makes 12 servings



    BBQ Sauce


    1 cup Tomato sauce (no salt or sugar added)

    4 tbsp Apple Cider Vinegar

    1 tbsp Bragg’s liquid amino

    1 tsp Spicy Brown Mustard (no sugar added)

    1 tsp Liquid Smoke*

    1 tsp Chili powder

    1/2 tsp Garlic powder

    2 pkgs (2g) stevia

    1/8 tsp Salt



    Simmer all ingredients at a medium low heat for 15-30 minutes.  Serving sizes~ 1/2 cup = one veggie serving 1/4 cup = 1/2 a veggie serving *** YOU MUST COUNT THIS AS PART OF YOUR VEGGIE SERVING***





     3 ounces tomato paste

    3 tablespoons apple cider vinegar


    1 tablespoon lemon juice

    ¼ teaspoon celery salt

    ½ teaspoon paprika

    ¼ teaspoon mustard powder

    Pinch of nutmeg and clove

    Pinch of black pepper

    ¼ teaspoon onion powder

    ¼ teaspoon garlic powder Stevia or to taste

    Dissolve spices in vinegar and lemon juice. Add tomato paste and mix

    thoroughly. Add additional lemon juice, vinegar or a little water until desired consistency is reached. Serving size: One veggie serving equals approximately 4 1/2 Tablespoons. Half a veggie serving equals 2 1/4 Tablespoon.*** YOU MUST COUNT THIS AS PART OF YOUR VEGGIE SERVING.***



    Drinks and Desserts



    Spicy Apple Cider

    8-10 oz hot water

    2 tsp. of Apple Cider Vinegar (Braggs or any other organic raw ACV with the ‘mother’ is best)

    8-10 drops of liquid stevia

    1/4 tsp. ground cinnamon and optional spices such as cloves, nutmeg, allspice or stir in a cinnamon stick


    Crushed ice

    1cup (partially defrosted Strawberries) or 1 med Orange

    1 Pkg stevia

    5 drops Orange Stevia – 5 drops Vanilla Cream Stevia – Blend until smooth


    Strawberry Lemonade


     2 strawberries mashed or pureed

    5-6 strawberries, sliced


    Juice of ½ lemon

    Stevia to taste

    8 ounces water (plain or sparkling mineral water)

    Mix lemon juice and pureed strawberries in a glass. Pour over ice and sweeten with stevia. Place sliced strawberries in glass or you can eat them separately. Makes 1 serving (1 fruit)




    Frozen Cappuccino

    1 c. crushed ice

    5 drops of peppermint stevia

    5 drops of chocolate stevia

    5 drops of Valencia orange

    1 c. of coffee

    Mix in blender until smooth. Pour into glass and serve.


    Lemon Drop Slushy

    1⁄2 t. squeezed lemon juice

    1⁄2 c. water

    1⁄2 c. ice

    5 drops of lemon stevia


    Apple Sauce

    Bake an apple and peel off skin and mash and add cinnamon and 1 pkg of

    stevia and mix all together and serve on plate.


    Baked apple

    Any apple you like

    1 pkg stevia

    1 T. cinnamon

    1 T. water

    1 t. cinnamon

    Cut apple core almost through and mix together stevia and cinnamon with 1 T. water. Place apple on a sheet of foil and mold foil to cup the apple. Pour stevia and cinnamon mixture in the apple core and tighten foil securely around apple. Bake 350 for 45 minutes. Serve in a shallow dish and sprinkle cinnamon over the apple.




    Sweet & Spicy Apple


    Any apple you like

    1 pkg stevia

    1/2 tsp. cinnamon

    dash juice of lemon

    dash cayenne pepper

    Cut apple remove core, add every thing to a baggy and shake, rub until coated well, eat! (1 fruit serving)



    Jamaican Grapefruit

    1⁄2 grapefruit


    1-2 Pkg of stevia

    Using a serrated edge knife, cut grapefruit in half as normally would and place on an oven safe dish and bake for 2 minutes. Cut around center core, rind, and partitions. Sprinkle with cinnamon and stevia.


    Strawberry flower

    4 Large strawberries or 6 small

    1 T. cinnamon

    1 pkg stevia

    Slice strawberries and place on a plate shaped like a flower. Mix cinnamon and stevia and sprinkle over the strawberries.



    Warm Strawberry Compote


     1 serving fresh sliced strawberries

    2 tablespoons lemon juice

    Dash of cinnamon

    Dash of nutmeg

    Dash of cayenne

    Dash of salt Vanilla or chocolate stevia to taste

    In a small saucepan, combine ingredients and stir thoroughly. Sauté on

    medium heat until warm and bubbly and a sauce develops. Serve warm in a bowl. Garnish with mint. Makes 1 serving (1 fruit) Phase 3 modifications: Omit the lemon juice and stir in 2 tablespoons cream cheese or heavy cream. Top with chopped roasted almonds.



    Apple Cobbler

    1 sliced apple

    1/8 t. cinnamon

    1 Pkg stevia

    Toss the above ingredients and arrange on oven safe dish

    Topping1t. Cinnamon and 1Pkg stevia





    Some helpful Tips

    Chop onions and garlic in advance and store in baggies to add to your meats and vegetables.

    Chop up fresh herbs & spices and freeze with water in ice cube trays. You can add these as needed when cooking to flavor your dishes. Works well with fresh herbs such as Basil, Italian parsley and Cilantro.

    Weigh out individual 100 grams of meat, chicken or fish, put in plastic bags and freeze for later use.

    Cook meats and measure into plastic bags or containers to take to work

    Carry tea bags your purse, pocket, or car for on the go drinks. Just add hot water for hot tea, or carry iced versions of the recommended teas in a cooler or chiller bottle.

    Mix teas such as green tea & mint. Brew strong and serve over ice with a lemon slices and stevia for a treat. You can also make them into ice pops in your freezer for a dessert.

    Use cinnamon to spice up your meals or add it to coffee grounds for flavored coffee.

    Freeze fresh strawberries, grapefruits or oranges to puree with ice and make smoothies for a refreshing treat.

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