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juice of half lemon

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12 t black pepper

14 t salt

14 t cumin powder

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Squeeze with lemon juice.


Crockpot Swiss Steak

100g steak

1 T shake ‘n bake

1 T liquid aminos

3-4 cloves minced garlic

1 stalk celery – sliced

1 onion – sliced

1 tomato – diced

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Asparagus Frittata

3 egg whites

1 whole egg

Asparagus (allowed amount)

1-2 cloves minced garlic

1 T dehydrated minced onion

1 T water

1 t parsley

Saltpepper (to taste)

Tabasco (optional) Preheat pan over MED heat.

Snap woody ends off asparagus and discard.

Snap each asparagus spear into 2-3 pieces. Add to pan with garlic & heat through until tender.

Preheat oven to 400.

In bowl, mix eggs & water. Add asparagus, minced onion, parsley, saltpepper.

Pour egg mixture into non-stick baking dish (or dish lined with parchment paper).

Place in oven and cook 10-15 mins until done.

Top with tabasco (optional) and serve immediately.

Orange Ginger Chicken

100g chicken – cut into chunks

Black pepper

orange – cut in 14s

2-3 cloves minced garlic

1 T fresh ginger root (about 12″-1″ long piece, peeled & minced)

12 t basil

Juice of half lemon Preheat pan over MED heat.

Sprinkle chicken with pepper.

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Add garlic and cook for 1 min.

Squeeze juice of orange quarters over chicken.

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

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Recommended Shopping List for Grocery Store


Shrimp, White Fish (Talapia, Halibut Brad Guzan USA Jersey , Orange Ruffy, etc).

Turkey, chicken breast.

Lean Ground Beef, Steak or Roast






Beet Greens


Green Onions

Spinach or Swiss Chard

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