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Core Phase Recipes

ChickenBeefVealFishShellfishVegetablesFruitDrinksPantryMixes and Blends

Makes:
1 cup

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

Ingredients
1 cup rice wine vinegar
* 1/4 cup soy sauce
1 clove garlic, chopped
1 tsp fresh ginger, chopped
1/4 tsp white pepper

Directions
Combine all ingredients in a blender and mix until ginger and garlic are finely pureed. Strain into a container with a tight lid and refrigerate for up to 1 week.

Makes:
1 cup

Nutrition per serving:
per 1 Tbls: Calories = 5; Fat = 0 g; Carbs = 1 g; Protein = 0 g

Ingredients
2 large ripe tomatoes
1 tsp kosher salt
1/2 tsp black pepper
5 leaves fresh basil (or 2 Tbls dried)
1 tsp sugar-free balsamic vinegar (see below)

Directions
Cut the tomatoes in half and squeeze out some of the seeds and liquid. Chop the halves into small dice. Combine with vinegar, salt and pepper. Slice the basil leaves into thin ribbons and mix with tomatoes. Use on fish or chicken. Store in air tight covered container and refrigerate.

Makes:
8 oz

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

Ingredients
1/4 cup red wine vinegar
1 packet stevia
1/4 tsp garlic powder
1/4 tsp onion powder
1/4 tsp white ground pepper
1/2 tsp kosher salt
1 Tbls fresh lemon juice
1 1/2 tsp mustard
1/2 cup water

Directions
Put all ingredients in a covered container and shake well. Refrigerate for 2 weeks.

Variations: Add fresh herbs or dried herbs of your choice.

Makes:
1 cup

Nutrition per serving:
per 1 Tbls: Calories = 8; Fat = 0 g; Carbs = 0 g; Protein = 0 g

Ingredients
2 large ripe tomatoes
1/4 cup dried onion
2 Tbls chopped cilantro
1 tsp salt
1/2 tsp black pepper
dash sugar-free hot pepper sauce, optional

Directions
Cut the tomatoes in half and squeeze out the seeds and some of the liquid. Chop the halves into small dice. Mix with the remaining ingredients. Good with meat, chicken and fish and as a dip with crackers and crisp-breads. Store in an air tight container and refrigerate.

Makes:
2 cups

Nutrition per serving:
per 1/2 cup: Calories = 36; Fat = 0 g; Carbs = 5 g; Protein = 4 g

Ingredients
* 1 cup soy sauce
1 cup water
2 Tbls rice wine vinegar
1 packet stevia
1 Tsp dry mustard
1 tsp powdered ginger
1 tsp garlic powder

Directions
Whisk all ingredients together and refrigerate until needed. Good for meats and chicken.

Makes:
7 cups

Nutrition per serving:
per 2 Tbls: Calories = 8; Fat = 0 g; Carbs = 0 g; Protein = 0 g

Ingredients
4 large tomatoes, halved, squeezed and chopped
1 medium onion, chopped
2 cloves garlic, chopped
1 cup white wine vinegar
3 packets stevia
1 Tbls onion powder
1 Tbls garlic powder
1 Tbls kosher salt
1/4 tsp allspice
1/4 tsp cloves, ground
1 tsp ground black pepper
1/2 cup prepared horseradish (not horseradish sauce)

Directions
Process all the above ingredients (except the horseradish) in a blender or food processor until completely pureed. Simmer at a low heat for 30 minutes. Add a little more vinegar or water if the mixture gets too thick—it should be like ketchup. Strain through a food strainer and let cool in the refrigerator in an uncovered glass container. At this point you can use this as tomato paste or ketchup if called for in another recipe. When chilled, add 1/2 cup prepared horseradish and mix well. Keep covered and refrigerated.

Makes:
2 cups

Nutrition per serving:
per 1/2 cup: Calories = 11; Fat = 1 g; Carbs = 2 g; Protein = 1 g

Ingredients
4 cups chopped celery
2 cups water
salt and pepper

Directions
This recipe can be used to replace cooking oils and chicken broths in any recipe. It can also make a refreshing chilled beverage. Keep a jar in the refrigerator, or freeze in ice cube trays and then package cubes in freezer bags.

Makes:
3/4 cup

Nutrition per serving:
per 1 Tbls: Calories = 3; Fat = 0 g; Carbs = 0 g; Protein = 0 g

Ingredients
1/2 cup cider vinegar
* 2 Tbls light soy sauce
2 Tbls water
2 packets stevia
1/4 tsp dry mustard
1/4 tsp onion powder
1/4 tsp garlic powder
pinch ground cinnamon
pinch black pepper

Directions
Place all ingredients in a medium saucepan and bring to a boil stirring constantly. Simmer 1 minute. Remove from the heat and let cool. Refrigerate in a covered container.