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Core Phase Recipes

BeefChickenFishShellfishEggsSaladsSide DishesSoups

Makes:
Four Servings

Nutrition per serving:
Calories = 20, Fat = 0g, Carbs = 6g, Protein = 3g

Ingredients
1 bunch asparagus, tough ends trimmed off
1/2 teaspoon finely grated lemon zest
1 teaspoon fresh lemon juice
1 teaspoon of water
1 teaspoon chopped fresh tarragon
sea salt and freshly ground pepper to taste

Directions
Fill a large stock pot with water and bring to a boil. Season the water with salt (it should taste like sea water.) Fill a large bowl with water and ice cubes. Drop the asparagus into the pot of salted water and boil until the asparagus are slightly tender, but still crisp. While the asparagus is cooking, whisk together the lemon juice, zest, water, salt and pepper in a bowl. Remove the asparagus from the simmering water and then immediately place in the ice cold water. Drain thoroughly in a colander.

Dunk the cooled asparagus once more in the boiling water until warmed through, then place on a towel to dry. Place the dried asparagus in a serving bowl and drizzle on the dressing. Sprinkle with tarragon and serve.

Makes:
Four Servings

Nutrition per serving:
Calories = 60, Fat = 1g, Carbs = 11g, Protein = 2g

Ingredients
1 large eggplant, peeled and diced
1 15 ounce can chopped tomatoes and juices
1 cup no-salt chicken broth
1 bay leaf
2 smashed garlic cloves
1 tablespoon Italian seasoning

Directions
Put all ingredients in a large sauce pot. Bring to a boil and reduce to a simmer. Cover and simmer for about 30 minutes until eggplant is tender. Remove garlic cloves and bay leaf and serve.

Makes:
Four Servings

Nutrition per serving:
Calories = 58, Fat = 2g, Carbs = 10g, Protein = 2g

Ingredients
1 cup ripe tomato, peeled and diced, plus extra for garnish
1 cup cucumber, peeled and diced, plus extra for garnish
1/2 cup green bell pepper, diced
1/2 cup red onion, diced
1 clove garlic, minced
1/2 cup celery, diced
2 tablespoons red wine vinegar
2 tablespoons fresh lemon juice
1 teaspoon sea salt
1/4 teaspoon cumin
1/4 teaspoon ground black pepper
Tomato Broth:
4 roma tomatoes, roughly chopped
1 clove garlic, chopped
1 teaspoon sea salt
1/2 teaspoon ground black pepper
1 cup water

Directions
Make the Tomato Broth first. To make the Tomato Broth, combine the roma tomatoes, chopped garlic, salt and pepper with the cup of water in a medium saucepan. Bring the pot to a boil, then lower the heat and cover the pot with a lid. Cook for about 20 minutes, then strain the mixture through a fine mesh strainer, pressing down on the solids to extract as much liquid as possible. Let the broth chill in the refrigerator while you prepare the rest of the vegetables.

Combine the diced tomato, cucumber, celery, red onion, bell pepper and garlic in a large bowl. season with the salt, pepper and cumin. Pour in the vinegar and lemon juice and stir gently to mix the vegetables. When the tomato broth is chilled, combine the broth and vegetables. Refrigerate, covered, for 30 minutes.

To serve, ladle the gazpacho into chilled soup bowls and garnish with the extra tomato and cucumber.

Makes:
Four Servings

Nutrition per serving:
Calories = 83, Fat = 7g, Carbs = 18g, Protein = 5g

Ingredients
1 cup or more fat-free chicken or vegetable broth
1 pound fresh green beans, trimmed and cut into 1-inch pieces
1/3 cup sliced shallots
3/4 pound assorted fresh mushrooms, sliced
sea salt and freshly ground pepper to taste

Directions
Place a large stock pot over med-high heat and add the broth. Heat the broth until it begins to simmer and then add the shallots. Simmer for 5 minutes and then add the green beans. Cook until tender yet still firm, about 7 minutes. Add the mushrooms, salt, and pepper and cook for 3 minutes more. Add broth during the cooking process if needed to prevent drying. Serve immediately.

Makes:
Four Servings

Nutrition per serving:
Calories 30= , Fat = 0g, Carbs = 6g, Protein = 3g

Ingredients
4 cups broccoli florets
Zest and juice of 2 lemons
1 tablespoon dried thyme
1 tablespoon dried oregano
1 tablespoon dried rosemary

Directions
Preheat oven to 400F. Line a large sheet pan with foil and lay broccoli on it in a single layer. Sprinkle with the lemon juice and the herbs. Roast for 10-15 minutes, until broccoli becomes tender and lightly charred.

When broccoli comes out of the oven, immediately sprinkle with the lemon zest and toss to coat. Serve immediately.

Makes:
Four to Six Servings

Nutrition per serving:
Calories = 73, Fat = 0g, Carbs = 17g, Protein = 3g

Ingredients
1 small eggplant, cut in 1/2-inch slices
3 tomatoes, cut in 1/2-inch slices
2 yellow onions, cut in 1/2-inch slices
3 cloves garlic, thinly sliced
2 large shallots, thinly sliced
2 tablespoons fresh thyme, leaves only
Sea salt and ground black pepper to taste

Directions
Preheat the oven broiler to high and set the broiler pan as close to the heat as possible. Cut three sheets of aluminum foil that will fit the broiler pan. Arrange each of the vegetables separately on the sheets of foil and season them on both sides with the salt and pepper. Broil them individually, turning once, until slightly charred and cooked through.

Turn off the broiler and preheat the oven to 400F. Line a baking sheet with the pieces of used foil, and assemble the eggplant, tomatoes and onions into a circular pattern, overlapping the veggies to form individual tarts. You'll need two slices of each vegetable depending on the size.

Sprinkle the tarts with the shallots and sliced garlic, then top them with the thyme leaves. Bake in the hot oven until the shallots and garlic are lightly browned and the vegetables are cooked through. Let the tarts cool on the foil before serving. The vegetables can be served warm, chilled or at room temperature.

Makes:
Two Servings

Nutrition per serving:
Calories = 73, Fat = 3g, Carbs = 11g, Protein = 5g

Ingredients
2 medium zucchini, cut in half lengthwise
2 cups button mushrooms, finely chopped
2 cloves garlic, finely chopped
1 tablespoon fresh parsley, finely chopped
1 tablespoon Italian seasoning
2 tablespoons salt free chicken broth

Directions
Preheat oven to 350F.

Heat a large skillet over medium heat and add the broth. Add the mushrooms and cook until tender, about 4 minutes. Add the garlic and cook for 2 more minutes. Add the parsley and Italian seasoning and stir. Remove from heat.

Scoop out the insides of the halved zucchinis and stuff the mushroom mixture into the zucchini. Put them in a casserole dish and drizzle a tablespoon of water or broth in the bottom. Cover with foil and bake for 30-40 minutes until zucchini are tender. Serve immediately.

Makes:
Four Servings

Nutrition per serving:
Calories = 49, Fat = 0g, Carbs = 16g, Protein = 4g

Ingredients
1/2 cup or more if needed of fat-free chicken or vegetable broth
1/2 red onion, minced
1/2 cup chopped sun-dried tomatoes (not packed in oil), plumped in warm water
2 tablespoons balsamic vinegar
1 clove garlic, chopped
1 pound mustard greens, ribs and stems cut away, and chopped
sea salt and freshly ground pepper to taste

Directions
Place a large stock pot over med-high heat and add the broth, garlic, and onion. Heat the broth until it begins to boil, then reduce the heat and allow to simmer for 5 minutes. Add the tomatoes and vinegar, followed by the greens, adding the greens about a third at a time. Cook, uncovered, until the greens are tender, about 7 minutes. Add broth during the cooking process if needed to prevent drying. Serve immediately.

Makes:
4 Servings, or 1 quart

Nutrition per serving:
Calories = 156, Fat = 0g, Carbs = 22g, Protein = 7g

Ingredients
Hot Chili Paste:
6 oz dried chilies, California, New Mexico or Guajillo
4 cloves garlic
2 tablespoons red wine vinegar
1 teaspoon sea salt
1/2 teaspoon ground coriander
1 teaspoon cayenne pepper
For the kimchi:
1 head nappa cabbage, between 1 to 1 1/2 lbs
1/4 cup sea salt
1/2 cup rice wine vinegar
3 packets stevia
4 tablespoons Hot Chili Paste
1 tablespoon fresh ginger, peeled and minced
2 cloves garlic, minced
1 teaspoon crushed red chili flakes

Directions
First make the Hot Chili Paste to give the flavors time to blend. Cut the tops off the chilies and pull out the seeds. Butterfly the chilies and lay them in a medium saucepan, cover with water and bring the pot to a boil. Turn off the heat and set the chilies aside to steep in the warm water for about 1 hour. When the chilies are soft, put them in a blender or food processor with the garlic and vinegar. Pulse until smooth and paste-like. Add the salt, coriander and cayenne. Pulse a few seconds more then store the paste in a covered container until ready to use. This makes about 1 cup, so you can add more to the kimchi if you like more heat.

Cut the cabbage in quarters lengthwise and remove the stem end and tough pieces of the inner core. Slice the quarters across into 1/2 -inch slices. Toss the cabbage with the salt in a large bowl, mixing well, so that all the pieces of cabbage get some salt on them. Place the salted cabbage in a large colander and set it over the bowl. Cover the cabbage with a kitchen towel and let it wilt, about 2 hours.

When it's ready, rinse the cabbage under running water and dry it well in kitchen towels or a salad spinner. Whisk together the rice wine vinegar and stevia to dissolve. Stir in the chili paste, ginger, garlic and chili flakes. Toss the cabbage in the mixture, making sure it's all thoroughly coated. Pack the kimchi into 1 or 2 large, clean glass jars and fill with water just to cover. Put lids on the jars and refrigerate for at least 4 hours. It will get spicier the longer it sits.

Makes:
Fifteen Servings

Nutrition per serving:
Calories = 69, Fat = 0g, Carbs = 15g, Protein = 3g

Ingredients
2 lbs kohlrabi, peeled and cut in chunks
1 small pumpkin, peeled, seeded and cut in chunks
3 lbs turnips, peeled and cut in chunks
1 teaspoon cinnamon
1/2 teaspoon allspice
1/2 teaspoon ground cloves
1/2 teaspoon nutmeg
1 tablespoon sea salt
1 teaspoon ground black pepper
1/2 cup fat free cottage cheese

Directions
Boil each vegetable in lightly salted water until completely cooked through and soft. Drain well. Combine the vegetables and mix with an electric mixer until all are well combined. Add the cinnamon, allspice, cloves, nutmeg and pepper. Add a little vegetable or chicken broth to make a smooth puree if the vegetables seem too dry. Season to taste with sea salt.

Preheat the oven to 350F. Fold in the cottage cheese and mix well. Turn the mixture into an oven-proof casserole and bake in the hot oven for 20 minutes or until completely heated through.

Makes:
Four Servings

Nutrition per serving:
Calories = 46, Fat = 1g, Carbs = 9g, Protein = 3g

Ingredients
1 large bunch collard greens, torn into bite sized pieces
1 red bell pepper, seeded and sliced
1cup salt free chicken broth
1 teaspoon red pepper flakes

Directions
Put the greens, peppers and pepper flakes in a saucepan and pour the broth over top. Bring to a boil and reduce heat to a simmer. Cover and braise for about 30 minutes until greens are tender and broth is slightly reduced. Serve immediately.

Makes:
Two to Four Servings

Nutrition per serving:
Calories = 50, Fat = 0g, Carbs = 9g, Protein = 5g

Ingredients
1 small head cauliflower
2 packets stevia
1/4 cup soy sauce
1/4 teaspoon cinnamon
1/4 teaspoon nutmeg
1/4 teaspoon cloves
1/4 teaspoon ground cumin
Ground black pepper to taste

Directions
Use a small, sharp knife and core out the center stalk of the cauliflower, leaving the head whole. Place it on a steamer rack over boiling water and steam, covered, just until easily pierced with the tip of a sharp knife. Let cool. Leaving the head whole ensures even cooking.

Whisk together the ingredients for the dipping sauce. Break apart flowerets of the cauliflower and serve with the sauce. The sauce is easily expanded and can be refrigerated for days in a tightly covered container. Add red chili flakes to give it some heat.

Makes:
Four Servings

Nutrition per serving:
Calories = 58, Fat = 6g, Carbs = 15g, Protein = 3g

Ingredients
4 large red bell peppers
2 cloves garlic, thinly sliced
2 tablespoons whole capers, drained
4 medium ripe tomatoes, cut into 8 wedges each
sea salt and freshly ground black pepper to taste

Directions
Preheat the oven to 375F.

Cut the peppers in half lengthwise, removing the seeds but leave the stem to help the pepper retain its shape. Place the peppers cut side up in a small baking dish. Place the sliced garlic, capers, and tomato wedges inside each pepper half. Season with salt and pepper and place in the oven. Roast the peppers until tender and they begin to brown around the edges, about 40 minutes. Serve immediately.

Makes:
Four Servings

Nutrition per serving:
Calories = 39, Fat = 1g, Carbs = 7g, Protein = 4g

Ingredients
3/4 cup low-fat cottage cheese
1/4 cup water
1 cucumber, peeled, seeded, and diced
2 roma tomatoes, seeded and diced
1 green onion, minced
3 tablespoons fresh basil, finely chopped
1 clove garlic, minced
sea salt and freshly ground pepper to taste

Directions
In a blender, combine the cottage cheese and water. Puree until smooth and place in a medium bowl along with the cucumber, tomato, onion, basil, garlic, salt, and pepper. Stir to combine, then serve.

Makes:
1 Quart

Nutrition per serving:
Calories = 39, Fat = 0g, Carbs = 8g, Protein = 2g

Ingredients
1 cup yellow onion, diced
1 cup celery, diced
1 cup red bell pepper, seeded and chopped
3 cloves garlic, smashed
1 cup green cabbage, chopped
1 cup zucchini, chopped
2 cups leafy greens: spinach, chard, endive, beet, etc.
2 tablespoons dried, minced onion
1 tablespoon dried or granulated garlic
1/2 teaspoon dried red chili flakes
1/4 cup red wine vinegar
tablespoons

Directions
Combine all the ingredients in a large saucepan and cover by 3 inches with cold water. Bring the pot to a boil, then lower the temperature and simmer the vegetables for 30 minutes. Strain the broth through a fine mesh strainer and set aside to cool before refrigerating. The vegetables will be very well cooked, but they can be saved and added to soup or pureed and saved for another use.

Makes:
Two Servings

Nutrition per serving:
Calories = 80, Fat = 1g, Carbs = 17g, Protein = 4g

Ingredients
4 tablespoons no sodium chicken broth
4 cups baby spinach leaves
10 cherry tomatoes, halved
1 fennel bulb, sliced
Juice of 2 lemons

Directions
In a large saute pan, heat the chicken broth over medium heat. Add the spinach and tomatoes and toss until spinach is wilted.

To serve, plate the spinach mixture and toss with the fennel slices. Drizzle with the lemon juice and serve immediately.