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Core Phase Recipes

ChickenBeefVealFishShellfishVegetablesFruitDrinksPantryMixes and Blends

Makes:
Two servings

Nutrition per serving:
Calories = 3; Fat = 0 g; Carbs = 0 g; Protein = 0 g

Ingredients
12 oz water
2 peach flavored tea bags
1 cup crushed ice
1 cinnamon stick
stevia to taste
sprig of fresh mint (optional)

Directions
Boil the water and remove from heat. Add the tea bags and cinnamon stick and let stand for 5 minutes. Remove the tea bags and pour into glasses with the crushed ice. Add the stevia and mint sprig.

Makes:
One serving

Nutrition per serving:
Calories = 6; Fat = 0 g; Carbs = 4 g; Protein = 0 g

Ingredients
1 cup boiling water
1 tea bag
3 or 4 mint leaves
1 Tbls lemon juice
stevia to taste

Directions
Pour the boiling water over the tea bag and mint leaves, let steep 5 minutes. Remove the tea bag and mint. Stir in the stevia and lemon juice.

Makes:
Six 8 oz servings

Nutrition per serving:
Calories = 19; Fat = 0 g; Carbs = 5 g; Protein = 0 g

Ingredients
6 cups water
3 tea bags
2 cinnamon sticks
2 whole cloves
2 Tbls lemon juice
stevia to taste

Directions
Boil the water and pour over the tea bags, cinnamon sticks and whole cloves. Let stand 5 minutes. Strain the tea into a large pitcher, discarding the tea bags and spices. Add the lemon juice and stevia. Garnish with a lemon slice.

Makes:
Ten 8 oz servings

Nutrition per serving:
Calories = 16; Fat = 0 g; Carbs = 6 g; Protein = 0 g

Ingredients
1 quart water
6 bags of strawberry tea
stevia to taste
1/4 cup lemon juice
* 1 quart sparkling mineral water or club soda
2 cups fresh strawberries, quartered

Directions
Boil the regular water and pour over the tea bags. Let steep 5 minutes. Remove the tea bags and add the stevia. Cover and chill for 2 hours. Stir in the lemon juice and sparkling water, then add the strawberries. Serve over ice if desired.

Makes:
One serving

Nutrition per serving:
Calories = 0; Fat = 0 g; Carbs = 0 g; Protein = 0 g

Ingredients
1 cup of boiling water
1 lemon verbena or lemon mint flavored tea
slice lemon
stevia to taste

Directions
Pour boiling water over tea bag and steep 5 minutes. Remove tea bag and serve hot or cold with lemon slice and stevia.

Makes:
Three 8 oz servings

Nutrition per serving:
Calories = 2; Fat = 0 g; Carbs = 1 g; Protein = 0 g

Ingredients
⅓ cup ground espresso coffee (or other dark roast ground coffee)
1/2 tsp cinnamon
1/4 tsp nutmeg
3 cups water
stevia to taste
orange peel cut into a thin strip (optional)

Directions
Combine ground coffee, cinnamon and nutmeg in the coffee filter or filter basket of an electric coffee maker. Pour the water into the reservoir and brew the coffee. Add stevia to sweeten and add the orange peel as garnish.

Makes:
One serving

Nutrition per serving:
Calories = 10; Fat = 1 g; Carbs = 2 g; Protein = 0 g

Ingredients
1 cup brewed coffee, chilled
4 ice cubes
1 Tbls milk
stevia to taste

Directions
Place the milk and ice cubes in a blender and blend until smooth. Mix with coffee and stevia.

Makes:
Four 8 oz servings

Nutrition per serving:
Calories = 14; Fat = 0 g; Carbs = 2 g; Protein = 1 g

Ingredients
4 cups water
1/2 cup ground coffee
1/4 tsp nutmeg
1/4 tsp allspice
1/4 tsp cinnamon
stevia to taste
1 Tbls lemon peel, chopped (optional)
1 Tbls orange peel, chopped (optional)

Directions
Put all ingredients except sweetener into the coffee filter or filter basket of an electric coffee maker. Pour 4 cups of water into the reservoir and brew the coffee. Sweeten to taste. Serve with orange peel or lemon peel as garnish, optional.

Makes:
One serving

Nutrition per serving:
Calories = 2; Fat = 0 g; Carbs = 0 g; Protein = 0 g

Ingredients
1 cup strong coffee (not instant), lukewarm
stevia

Directions
Sweeten the coffee with stevia to taste. Pour liquid into a small plastic container and freeze until firm. When firm, remove from freezer and scrape with a fork or spoon to create crystals. Return to freezer for half an hour to set, and then scrape again. Serve immediately.

Makes:
6 servings, 6 1/2 ounces each

Nutrition per serving:
Calories = 9, Fat = 0g, Carbs = 2g, Protein = 0g

Ingredients
1 cup fresh strawberries
4 cups freshly brewed coffee, hot
2 packets stevia, or to taste

Directions
Chop the strawberries and toss them in a bowl with the stevia. Pour the hot coffee over the berries and let it steep, at room temperature, for about one hour.

Take half the strawberries out of the bowl with about 1 cup of the coffee and puree them in a blender. Stir the pureed mixture back into the bowl and mix well. Store the java in an airtight glass container and serve cold, with some of the chopped berries in each serving.

Makes:
4 servings, 5 oz each

Nutrition per serving:
Calories = 74, Fat = 0, Carbs = 19, Protein = 0

Ingredients
6 medium apples, peeled and cored
1 packet stevia
1 1/2 tsp ground cinnamon
1/2 tsp nutmeg
1/2 tsp allspice
2 Tbls fresh lemon juice

Directions
Cut the peeled and cored apples into medium chunks and puree them in a blender. Add the nutmeg, allspice and cinnamon. Add the packet of stevia and adjust the amount by adding more if you like a sweeter dessert. Add the lemon juice and puree once more until all the ingredients are well blended.

Pour the pureed apples into 4 juice glasses or brandy snifters. Freeze them overnight and serve frozen with just a dusting of cinnamon on top. Makes 4 portions of 5 ounces each.

Makes:
4 servings (One portion = 1/4 of the segments)

Nutrition per serving:
Calories = 10, Fat = 0g, Carbs = 3g, Protein = 2g

Ingredients
1 medium grapefruit
1 packet stevia
5 or 6 fresh mint leaves

Directions
Peel the grapefruit and separate the segments over a bowl to catch the juice. Reserve half of the segments, and chop the other half. Put the chopped grapefruit in a small sauce pan with the stevia and the mint leaves. Cover the pot with a lid and simmer the fruit over a very low flame.

Strain the simmered grapefruit and mint leaves through a fine mesh strainer, pushing with the back of a spoon to extract all the juice. Pour this juice back into the saucepan and reduce it until it is slightly thickened. Remove from the heat.

Line a flat plate with waxed paper or plastic wrap. Dip each of the reserved grapefruit segments in the glaze, covering them completely. You can add a little water if looks like there might not be enough glaze to cover each segment.

Lay the segments on the lined plate and freeze for 30 minutes, just until the glaze hardens. Keep refrigerated.

Makes:
13 Tablespoons (One portion = 1 tablespoon.)

Nutrition per serving:
Calories = 7, Fat = 0g, Carbs = 2g, Protein = 0g

Ingredients
1 large orange
1/2 tsp powdered coriander
1/2 packet stevia, or more to taste
1/4 tsp crushed red chili
1/2 tsp red wine vinegar
1/4 tsp lemon pepper

Directions
Peel the orange, removing as much of the white pith as you can. Separate the segments over a bowl to catch the juice. Chop each segment with a sharp knife into small pieces. Put the chopped orange back in the bowl, and toss them with the stevia, crushed red chili, red wine vinegar and the lemon pepper.

Let the chopped orange chill for about one hour. Strain out the juice and put the relish in a small airtight glass jar. Pour half the reserved juice over the relish and keep refrigerated. Use as an accompaniment to fish or chicken. Yields 13 tablespoons. One portion = 1 tablespoon.

Makes:
4 servings, 6 oz each

Nutrition per serving:
Calories = 50, Fat = 0g, Carbs = 11g, Protein = 2

Ingredients
6 large ripe tomatoes
1/4 tsp dried oregano
1/4 tsp kosher salt
1/4 tsp celery salt
1 tsp dried onions
freshly ground black pepper
1/4 cup fresh cilantro, leaves only
hot sauce to taste

Directions
Cut the tomatoes in wedges and combine them in a bowl with the dried oregano, kosher salt, celery salt and the dried onions. Toss the tomatoes with the seasonings and refrigerate for about 1 hour.

Heat the chilled tomatoes in a medium sauce pan and bring to a low simmer. Cover the pot with a lid and cook down the tomatoes for 30 minutes. Make sure they are just simmering, so that they don't burn.

Place the cooked tomatoes in a blender with the ground black pepper, fresh cilantro leaves and the hot sauce. Process until the mixture is smooth. Set a strainer over a bowl and pour in the pureed tomatoes. After the mixture is strained, chill the juice in an airtight glass container. If the juice is too thick, thin it out with a little water. Garnish each portion with a fresh cilantro leaf if desired. Makes four 6 ounce portions.