Core Phase Recipes

Mixes and Blends

Dessert Spice Blend

Makes:
1 cup

Nutrition per serving:

Ingredients
1/2 cup cinnamon
2 Tbls ground nutmeg
1 Tbls ground cloves
1 Tbls ground allspice
1 tsp ground ginger

Directions
Mix all spices together, store in a covered container or medium whole aluminum spice shaker. Good for topping cottage cheese and yogurt with fruit.

BBQ Dry Rub Blend

Makes:
3 1/4 cups

Nutrition per serving:

Ingredients
1/2 cup chili powder
1/2 cup paprika
1/2 cup granulated garlic
1/2 cup dried onion
1/4 cup cumin
1/4 cup kosher salt
1/4 cup black pepper
1/4 cup ground coriander
1/4 cup dried oregano
2 Tbls cinnamon

Directions
Mix all spices together. Store in a tightly covered container. Use as a dry rub for meat and chicken, and as a spice mix for broiled fish.

Onion Soup Mix

Makes:

Nutrition per serving:

Ingredients
1/2 cup onion powder
1/2 cup kosher salt
1/2 cup dried onion
2 packets stevia
* 1 crushed beef bouillon cube

Directions
Mix all ingredients together, store in a tightly covered container. Use for dips.

Fish Seasoning Blend

Makes:
1 cup

Nutrition per serving:

Ingredients
1/4 cup dried thyme
1/4 cup dried oregano
1/4 cup dried rosemary
2 Tbls dried sage
2 Tbls dried basil
2 Tbls parsley
2 tsp celery seeds

Directions
Mix all herbs together, store in a tightly covered container. Good for fish and chicken.

Mexican Spice Mix

Makes:
2 1/2 cups

Nutrition per serving:

Ingredients
1 1/2 cup chili powder
1/4 cup paprika
1/4 cup ground cumin
1/4 cup onion powder
2 Tbls garlic powder
1 Tbls cayenne
1 Tbls dried oregano
1 Tbls kosher salt

Directions
Mix all spices together. Keep in tightly covered container. Also good for chicken.

Mediterranean Herb Mix

Makes:
1 cup

Nutrition per serving:

Ingredients
1/4 cup dried marjoram
1/4 cup dried oregano
1/4 cup dried basil
2 Tbls dried rosemary
2 Tbls dried thyme
1 Tbls fennel seeds

Directions
Mix all herbs together, store in a tightly covered container. Use for chicken and dips.

Cajun or Blackening Spice Mix

Makes:
3 1/2 cups

Nutrition per serving:

Ingredients
1/2 cup chili powder, such as New Mexico
1/2 cup kosher salt
1/2 cup cayenne
1/2 cup paprika
1/2 cup black pepper
1/4 cup white pepper
1/4 cup onion powder
1/4 cup granulated garlic
1/4 cup dry mustard
2 Tbls dried thyme
2 packets stevia

Directions
Mix all spices together, store in a tightly covered container. Use for blackening seafood such as snapper and flounder, chicken breasts, and meat.