Recipes

Roxanne’s  WLS Recipes LoseLbsEZ.com (free download)

ROXANNE’S  (WLS) Weight Loss System

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Tasty Seasonal Produce List

(Month of October)

Fresh fruits and vegetables provide us with many of the essential nutrients — the nutrients our body can’t produce — we require to stay healthy and  fit.

They’re also packed with digestive fiber, which helps you “Fill up without Filling out!”

That’s why you need to make them a major part of your diet, so that your body and your mind will get all the nourishment they need to feel great — and look great!

And nothing beats the taste of fresh, in-season fruits and vegetables! So grab a pencil and paper and start making your shopping list.

 

Apples: Apples are just beginning to come into season this month – especially the sweeter varieties, like sugar apples, gala, honey crisp, and Jonagold. You can definitely bake with apples – and with sweeter varieties, you don’t need to add much sugar – but they’re also wonderful tossed into a salad with bitter greens, like kale or mustard greens.

 

 

 

Artichokes: They’re all over the farmer’s markets here in California, which means they’ll be hitting the rest of the country soon. You can eat whole artichokes by pulling o  the petals, and scraping the meat o  each one with your teeth… but personally,

I like artichoke hearts, the  fleshy inner part of the vegetable. They’re good pickled, shaved into salads, or sautéed.

 

 

 

 

Brussels Sprouts: One of my favorite cruciferous vegetables, brussels sprouts look like mini-cabbages, and they’re easy to cook… just don’t steam them to death or you’ll get that sulfury “fart” flavor. I suggest sautéing or roasting until the edges are crispy and the centers are tender.

 

 

 

 

 

 

Cauliflower: It’s available all year round, but fresh, farmer’s market cauliflower is especially good this time of the year. Not everyone’s a fan of the texture, but there are ways to disguise that, such as roasting until crispy, or mashing like potatoes

 

 

 

 

Chard: This leafy green is more tender and less bitter than kale, but still packs a big nutritional punch. Use it sautéed with garlic as a simple side dish, or cut it into ribbons and use in a salad or slaw. Main ingredient in “KracK Juice” See recipe

 

 

 

 

 

 

Delicata Squash: Some of the  first of the fall/winter squash, these small, ribbed squash are delicious sautéed or roasted – I’m partial to roast delicata squash in salads. Since the skin is so thin, you can even eat the skin rather than spending time peeling it.

 

 

 

 

 

Ginger: Another one you can and all year, but in late summer/early fall, ginger is especially potent and pungent. Look for ginger roots with thin, almost wet-looking translucent skin for the most  flavor.

 

 

 

 

 

 

 

 

Grapes: If you see grapes at your local farm stand or farmer’s market, stop and get them – because they’re NEVER more  flavorful than they are right now, especially sweeter varieties like moscato. Use them as a snack, or try tossing them into your favorite salad for a sweet kick.

       

 

 

 

Pears: Pears are just starting to come into season, especially fragrant Bartlett pears, often described as having the ideal pear  flavor. Look for golden yellow skin if you want a sweet pear, or green skin for a tart, crunchy fruit. And remember – pears must ripen at room temperature!

 

 

 

 

Prune Plums: These dark purple, oval-shaped plums have a soft, almost jelly-like skin and delicate  fresh – they’re best eaten raw, or slow roasted, and they make a very flavorful jam.

Wow! That’s a lot of tasty, nutritious food. And now, we need to put it to good use… as FUEL.

 

 

 

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“ZOODLES!”—(zucchini cut to look like curly spaghetti)—

The word that’s fun to say, and fun to make!

“Zoodles” make a healthy swap for pasta whether you’re looking to reduce carbs, or avoiding gluten. To lighten things up blend zoodles with real pasta and still have a little of that toothsome pasta texture.

You don’t actually need to cook the zoodles; they’re perfectly fine raw.

I prefer them lightly warmed, (cook too long they get mushy)

I make my zoodles using a julienne peeler, which quickly turns vegetables into long, curly strands. Three large zucchini made a rather substantial bowl of noodles.

Tip: Spiralizers come in freestanding and handheld versions, as well as attachments for a stand mixer. You can use a julienne peeler or a mandoline to create long, thin strips, though they might not curl. I

Pesto: Typically I make it by taste, adjusting as I go. Changing up the proportions and also experiment with other greens like arugula or kale. Walnuts and or almonds make a nice alternative to pine nuts as well.

This recipe makes more pesto than you’ll likely, so save the rest, as you’re sure to find many other uses for it.  I freeze mind in ice trays to make individual portions.

 

Chicken Breasts with Pesto ‘Zoodles’

Prep time: 15 minutes

Cooking time: 40 minutes

Total time: 55 minutes

Approximate food cost: $29

Ingredients 

  • 4 ounces basil (roughly 1 large bunch)
  • 3 to 4 garlic cloves
  • 1/2 cup Parmesan or Romano cheese, plus more for garnish if desired
  • 1/4 cup pine nuts (walnuts and or almonds)
  • Salt
  • 2/3 to 3/4 cup Extra Virgin olive oil, plus 3 to 4 tablespoons for cooking
  • 4 skinless boneless chicken breasts, about 8 ounces each
  • 1 lemon, zested and juiced
  • 3 large zucchini (about 2 lbs), cut into long, thin, noodle-like strips with a spiralizer, julienne peeler or mandoline
  • 1 pint cherry tomatoes, halved
  • Pepper

Pesto Prep

  1. Place the basil, garlic, 1/2 cup Parmesan, nuts and a generous pinch of salt in a blender or food processor. Run the blender and gradually begin to add the olive oil in a steady stream. Occasionally stop to scrape down sides with a rubber spatula, blending until the entire mixture is smooth. Taste and adjust seasoning as needed. Set the pesto aside.

 

Tip: You can make Pesto ahead of time

  1. Season the chicken breasts with salt and pepper. Heat a olive oil (about 2-3 tablespoons) in a large pan over medium heat. Add the chicken breasts and cook for 8 to 10 minutes per side, or until cooked through and lightly browned. Remove the chicken from the pan and set aside to rest.
  2. Remove any excess fat and liquid from the pan, if needed, retaining just a bit. Return the pan to the stove over medium heat and deglaze with a little lemon juice. Add the Zoodles zucchini “noodles” and tomatoes to the pan. Squeeze the rest of the lemon juice over the vegetables and season with salt and pepper. Cook over medium heat for 2 to 4 minutes, or until just heated through.
  3. Remove the pan from the heat. Toss the mixture with pesto until lightly coated. Sprinkle with lemon zest to taste and season with additional salt and pepper as needed.
  4. Slice chicken breasts against the grain on a bias. Distribute the pesto “zoodles” among 6 plates and arrange chicken slices on top. Garnish with additional Parmesan cheese as desired. Serves 6

 

Variation (VEGAN PESTO)

1 cup Pine nuts (walnuts and or almonds)

1 tbsp cashew or almond butter

2 cloves garlic

2 oz basil

2 tbsp lemon juice

1/4 cup olive oil

1/4 tsp salt

1/2 tsp black pepper

In a high-speed blender, blend everything together until smooth.

Serve with Fettuccini Miracle Noodles

 

ZOODLES WINE PAIRING

Since the pesto has so much flavor, I kept the seasoning on the chicken very simple: just a little salt and pepper.

Given all the fresh flavors in this light dish, I opted to try white wine alongside it: Soave Classico from Italy’s Veneto region.

I find Soave Classico wines, made primarily from the Garganega grape, to be extremely versatile for food pairing. Good versions tend to have a balance of creamy texture, lively acidity and underlying minerality that works with a wide range of dishes. This one showed a mixture of stone, orchard and citrus fruits, with hints of white flowers and a stony finish.

 

EGG ‘MUFFINS’ HIGH PROTEIN BREAKFAST

Super-healthy… Incredibly simple to make. EZ to make ahead of time.

If you whip up a quick batch on Sunday evening, you’ll have enough protein-filled, on-the-go breakfasts to last you all week!

 ‘Portable’ — you can bring them with you as you dash out the door.

All you need are eggs, veggies, goat cheese (optional), and a muffin pan.

 

Ingredients:

  • 12 large eggs (preferably pastured or omega-3 eggs)
  • 2 cups diced veggies (spinach, bell peppers, mushrooms, broccoli, etc.)
  • Sea salt and pepper as desired
  • ½ cup crumbled goat cheese (optional)

Directions:

  1. Preheat oven to 350ºF.
  2. Spray a 12-cup muffin pan with cooking spray. (Trader Joe’s Coconut Oil)
  3. Whisk a dozen eggs a little salt and pepper in a large bowl.
  4. Chop up (small bites) your favorite omelet ingredients — spinach, onion, bell peppers, broccoli, mushrooms, etc. — throw them in the muffin pan.
  5. Get creative! Vary the ingredients in each muffin cup so you can enjoy a different meal every morning.
  6. Pour the eggs over the veggies. (Fill each cup about ¾ full.)
  7. Bake at 350ºF for 20-25 minutes, and you’ve got breakfast for the rest of the week!

For a something extra, top each muffin with a little crumbled goat cheese.

 

KRACK JUICE BREAKFAST DRINK (With/2 Capsules RK/Raspberry Ketone)
This will Help keep you from going over “THE EDGE” so to speak!
For a Quick PICK-ME-UP loaded with Nutrients (Drink about 4oz). So go get KRACKIN!!!
Throw the following in a blender and mix it all up. Makes a blender full:
Handful of Strawberries
1 Medium Orange
1 Handful of Kale leaves only
1 Handful of Chard
1 Handful of Ice Cubes
A Little Allowable Sweetener
A Little bit of water just enough to “Make Friends” keep in fridge.
Variations: For an added Kick throw in some Parsley & Spinach.

NON-GREASY FRIED EGG (Allowed Once a Week while in Phase 1)
Krack the egg into skillet. Wait for it to set up… Then add 2-teaspoons of water to the pan.
Cover with lid no longer tan 30 to 60 seconds & Voilá a gorgeous NON-GREASY fried egg!!!

 

 

ISREAL’S SALSA CRUDA (Fresh Salas) (Phase 2, 3 & Real Life!)
Phase 2 Use: Only 1 tsp as a condiment!!!
4-6 Tomato Shredded (Use Cheese Grader)
1/2 Onion Chopped
1/2 Bunch Cilantro Chopped
1-2 Juice of Small Limes
2-4 Serrano Chili (To Taste)
Salt/Pepper to Taste!
Mix all together serve with shrimp or any white fish. OLE!!!

ISREAL’S SALSA VERA CRUZSANA (Phases 2, 3 & Real Life!)
Phase 2 Use: Only 1 tsp as a condiment Please!!!
6-Tomato
1/2 Onion
1-Jalapeno
Pinch of Oregano
2 Whole Cloves of Garlic
Grade each with a cheese grader: tomato,onion,and jalapeno
Add salt to taste.
Place all in a sauce pan cook to a low rolling simmer.
Variations: Serve with shrimp or white fish.

BROCCOLI-SPINACH SOUP (Phase 3 & Real Life!)
1 Tbs Olive Oil
1 tsp Mojo (see recipe)
1 Leek White & Pale Green Parts Sliced Thin
3 Cups Broth (See recipe) or Water
1 Bunch Broccoli Chopped (6 cups)
6 oz Spinach (6 cups)
1/2 Cup Cottage Cheese (Low Fat or Fat Free)
Salt/Pepper to taste
1 Lemon Cut in to Wedges
Instructions:
In a medium sauce pan heat oil. Add Mojo & Leeks & cook about 4 mins till tender.
Add Broth, bring to a boil. Add Broccoli. Cover & cook till bright green & tender
about 2 to 4 mins. Add Spinach & Cottage Cheese Salt/Pepper.
To Make Friends“Pour into Blender or whiz with a Blending wand.
Blend til smooth Serve with a Drizzle of Olive Oil & a squeeze of Lemon.
High Fiber, High Protein, Low Fat!!! Bon-Appetit!

 

 

VEGGIE BROTH (All Phases )
In a large pot toss in the following Skins & all:
3 Large Onions (Yellow Red & White) Cut in quarters
2 Heads of Garlic Cut in half Vertically with Skins
8-10 Rib Stalks of Celery Cut in 3rds
1/2 Head Cabbage each (Red & White)  quartered
3-4 Bay Leaves
10-Pepper Corns assorted colors
Optional: 4 Med Tomatoes cut in 1/2
Phase 3 you can add all kinds of Veggies.
Instructions: Fill pot to top with water. Bring to a boil for 5 mins.
Lower heat to a simmer. Reduce to 1/2 its liquid. Let it “MAKE FRIENDS
When Cool Strain of liquid and discard all Veggies.
I like to freeze this in Ice cube trays.Then pop them out into zippies.
It makes it EZ to use in Protocol, or you can put in 1 to 2 cup
re useable containers and freeze.
Note:Use this as a base for cooking any protein or make soup.

CHIX BROTH (All Phases)
In a large pot toss in the following Skins & all:
1 Whole Chicken Skin and all
3 Large Onions (Yellow Red & White) Cut in quarters
2 Heads of Garlic Cut in half Vertically with Skins
8-10 Rib Stalks of Celery Cut in 3rds
1/2 Head each Red & white Cabbage quartered
3-4 Bay Leaves
10-Pepper Corns assorted colors
Optional: 4 Med Tomatoes cut in 1/2
Phase 3 you can add all kinds of Veggies.
Instructions: Fill pot to top with water. Bring to a boil for 5 mins.
Lower heat to a simmer. Reduce to 1/2 its liquid.
I Like to do this step 2 times just to let it all “MAKE BETTER FRIENDS
When Cool Strain of liquid and discard all Veggies & Chic. Discard
Let it cool,then put it in the fridge to SET a few hrs.
When the Fat hardens take a spoon and scrape it off the top. discard it.
I like to freeze this in Ice cube trays.Then pop them out into zippies.
This makes it EZ to use in Protocol, or you can freeze it in 1 to 2 cup
re-useable containers.
Note:Use this as a base for cooking any protein or make soup.
Make sure to wear gloves do not touch the Fat it will count as a Caloric intake!!!

TIA RITA’S LUSCIOUS  CREAM SAUCE (All Phases)
Kudos go to Rita… THIS IS SPECTACULAR!!!
We Make this in a big batch. Because it makes me Happy!
2 Cups-Fat Free or Low Fat Cottage Cheese
“Just Like Sugar” or Stevia to Taste
1 tsp Vanilla extract
Variation: I like to add 1 TBS Unsweetened Cocoa Powder
Instructions: You’ll need a Vegga Rita Vita Mix (Ha! Ha!)
Whip this in the food processor or blender till smoothe and creamy
This of course taste Great on top of Whipped Frozen Strawberries
Treat yourself and serve it in a giant martini glass. Enjoy!
Note: (For Phase 2) Use Only 1 Tbs with 3.5 oz or 100 Grams of Fruit
This can count as your Fruit & Protein

BRUSSELS SPROUTS (Phase 3 & Real Life!)
Ok People for those of us who have NEVER likes Brussesls Sprouts
wake up and smell the corn! It’s like eating pop corn
Rinse and cut off ends then cut in quarters.
Toss with Lemon Olive Oil (See Recipe)
Sprinkle with Kosher Salt. Bake at 375° for 45 mins.

LEMON OLIVE OIL (Phase 3 & Real Life!)
A Must Have in my kitchen. I have to hold myself back from drinking this straight!!!
I make this in BIG batches because I use it on every thing.
3 Liters Olive Oil  (Phase 3 & 4)
10-12 Large Lemons Peeled
Directions: Wash & dry all lemons. Peel w/carrot peeler and place peels in a Large glass jar
big enough to hold the allotted Olive Oil. Pour in Oil and cover. Set it in a cool
out of the way place so it can “Make Friends” for 6-7 days. Strain Olive Oil back
into original container. Save lemon peels in air tight jar. Keep in refrigerator.
Serving suggestions: Use oil to dress your salads, Ron uses it to marinade his chix.
The skies the limit. Slice lemon peels and toss in salads or use in Lemon Dip.
They are also great with veggies.

SIMPLE OLIVE OIL DIP (Phase 3 & Real Life!)
Pour Lemon Olive oil in a saucer.Sprinkle in kosher salt &
squeeze the juice of 1/2 a lemon. It’s refreshing.
Options: Toss in a few chopped fresh or dried spices.

GRILLED ROMAINE HEARTS (All Phases)
This is a  Great Summer Salad!
1-2 Heads of Romaine
1 tsp Raw Mojo (See Recipe)
1 TBS Mustard Dressing (See Recipe)
Lemon Juice to taste
Kosher Salt & Fresh Ground Pepper to taste
Directions:Preheat grill to med-high heat.
Cut Romaine Heads in half length wise leaving the ends intact so they hold together.
With hearts facing down, grill until grill marks form & lettuce slightly wilts just about 6 mins.
Serve drizzled with Mustard Dressing and or Mojo, & Lemon juice.
Options: Phase 3 & 4-  Brush with Lemon Olive Oil (See Recipe) then grill. It’s Oh so good!

SALSA (All Phases)
1 large Tomato Diced
Cilantro
Cumin
Onion Powder
Garlic Powder
Squeeze of Lemon Juice
Sea salt & Pepper
Directions: Dice the tomato and mix all the ingredients OR cut tomato into large pieces
and place it, with all the ingredients, into a mixer. Good on Proteins & salads.

LEMON YOGURT & MINT DIP (Phase 3 & Real Life!)
1-2  TBS Freshly Squeezed Lemon Juice
1/3  Cup Loosely packed Mint Leaves Minced
8 oz. Yogurt (Fage)
Salt & Peeper to taste
Directions: Gently fold altogether and chill.
Serve with sliced apples, pears,veggies…
Your choices are endless.

Roxanne  (WLS) Recipies LoseLbsEZ.compdf.(free download)

These 3 recipes below are a little time consuming But once you have a jars full you’ll thank me!!!
Oh and its Not MOE-JOE… Its MOE-HO!!!

MOJO (Raw) (All Phases)
This is a staple in my Kitchen. I use this as a base for flavoring many foods.
1-2  Heads Garlic peeled
1-2  Lemons (Juice)
1-2  tsp Kosher Salt
Directions: Mash Garlic cloves in a mortar & pestle add salt making a thick paste.
Transfer to a tightly sealed glass jar. Add lemon enough juice to cover. Keep Refrigerated.
*Note: it sometimes turns green. No worries it’s still good!

MOJO (Baked) (All Phases)
This is a staple in my Kitchen. Use this as a base for flavoring many foods.
1-2 Heads Garlic peeled
1-2  tsp Kosher Salt
Extra Virgin Olive Oil*
Directions: Place the flat of a large knife over each clove and Smash, just enough to break it.
(This releases some oils)
Place garlic cloves in an oven proof pan or dish. Sprinkle with Kosher salt cover with olive oil.
Cover with tin foil and Bake at 350° for 1hr. Let cool slightly.
Transfer to a tightly sealed glass jar. Add more olive oil to fill.  Keep Refrigerated
Note: This is great for seasoning Proteins!
*Option: (Phase-2/500 Calorie) Do Same as above Except leave out the olive oil.

MOJO (JALAPEÑO & GARLIC) (All Phases)
1-2 Heads Garlic peeled & chopped
10-15 Jalapeños chopped whole (with seeds) we like it HOT!!!
1  tsp Kosher Salt
Directions: In a bowl, combine Garlic Cloves & Peppers.  Add Kosher Salt.
Transfer to a tightly sealed glass jar. Fill with “EITHER” Olive oil or Lemon Juice.
Keep Refrigerated
*Note: You can use the Mojo with Jalapeños and lemon Juice (sparingly as a condiment)
Phase-II/500 Calorie or the Mojo with Jalapeños and olive Oil in Phase-III/Maintenance
*Options: Lemon Juice or Olive Oil not both* (Phase-2) Lemon Juice (Phase 3 & 4) Olive Oil

FRESH LEMON DRESSING (Phase-2/500 Calorie)
I use this for almost all my veggies…I like them raw. It’s fresh & crisp.
¼ to ½ Juice of Lemon
½ tsp Kosher Salt or more to taste
1-2 tsp Oregano dried or fresh
1-2 tsp  Basil dry or fresh
Dash of wine vinegar
Directions: Combine all ingredients toss with any salad or fresh veggies.
*Note: Kosher salt seems to extract more liquid and it is not that salty.
Option: For (Phase 3-4) add Olive Oil

***For All recipes below that require the use a sweeteners I highly recommend:
“JUST LIKE SUGAR” made from chicory root organic orange & organic orange peel & calcium citrate.
It has the texture and consistency sugar with no after taste. www.JustlikesugarInc.com

ITALIAN DRESSING (All Phases)
I make a triple batch Because Ron loves it!
2 cups Broth
2 TBS of Each: or Equal parts
Lemon Juice
Red Wine Vinegar
White Wine Vinegar
Rice Wine Vinegar
White Balsamic
1 tsp Raw Mojo (See Recipe)
2 TBS Basil
2 Tbs Oregano
2 Tsp Mustard Powder
1 tsp Onion Powder
Dash of Hot sauce
Directions:Place all the above in an air tight container
Shake, Shake, & shack. Keep refrigerated.
Note:(Phase 3 & 4) Add Aged Balsamic, Soyu & a dash of Horseradish!

STRAWBERRY VINAIGRETTE (All Phases) (Good with Spinach Salad or on Ice cream)
150 grams Strawberries
1 TBS Lemon Juice
1 TBS Apple Cider Vinegar
Salt/Pepper to taste
“Just Like Sugar” or Stevia to taste
Pinch of Cayenne  to kick it up!
Directions: Puree all ingredients till smooth. Toss and serve on fresh salad
*Note: This equals to 1-Fruit serving in (Phase-2/500 Calorie)
Option: Try this with blueberries

MUSTARD DRESSING (All Phases)    (Try doubling this & keep in a jar)
1-2 tsp Dry Mustard or any mustard (with/out sugar)
1-2 TBS Lemon Juice
“Just Like Sugar”  or Stevia to taste
1 tsp Raw Mojo (see recipe)
1 TBS Rice Wine Vinegar (with/out sugar)
Pinch of Cayenne  to kick it up!
Directions: Combine all ingredients toss in with your choice of salad. Keep Refrigerated.
Good with Spinach

LEMON YOGURT & MINT DIP (Phase 3 & 4)
1-2 TBS Freshly Squeezed Lemon Juice
1/3 Cup Loosely packed Mint Leaves Minced
8 oz. Yogurt (Fage)
Salt & Peeper to taste
Directions:Gently fold altogether and chill.
Serve with sliced apples, pears,veggies…
Your choices are endless

GRILLED ASPARAGUS (All Phases)
I Peel the ends like a carrot, it makes them tender.
Hey we pay good $$$ for this, I Say we should be able to eat it all!
1 Bunch Asparagus
Directions: Toss with Lemon Dressing or Mustard Dressing grill for 8 mins. Yummy!
*Note: (Phases-3-4) Add Olive Oil

**All of these salads have a fresh, clean, crisp snap to them.
If you let them sit for a few minutes to let the flavors intensify, they make friends. Enjoy!

SHREDDED CABBAGE SALAD (All Phases)
¼ Red Cabbage Shredded
¼ White Cabbage Shredded
Directions: Toss with Lemon Dressing or Mustard dressing
*Note: (Phases-3-4) Add Olive Oil

THINLY SLICED CELERY SALAD (All Phases)
6-8 Celery Stalks Sliced very thin
Directions:  Toss with Lemon Dressing or Mustard dressing
*Note: (Phases-3-4) Add Olive Oil

RADISH SALAD (All Phases)
1 Bunch Radish thinly sliced
Toss with Lemon Dressing or Mustard dressing
Directions:  Toss with Lemon Dressing or Mustard dressing
*Note: (Phases-3-4) Add Olive Oil

TOMATO & FRESH BASIL SALAD (All Phases)
3-4 Tomatoes    Sliced or quartered
6-8 Fresh Basil Leaves    thinly slices
Directions:  Toss all together with Kosher Salt to taste

YOGURT CREAM CHEZ (Phase-2/500 Calorie) or (Phase-3/Maintenance)
This can be used in countless ways … its rich and creamy.
Substitute it for sour cream, as a thickener the possibilities are endless.
It’s one of my favorites!!!
Remember in Phase-2 (only 3.5 oz/100grams)
2-16 oz containers of Yogurt
Directions: Pour in yogurt strainer or in cheese cloth lined strainer,
cover place in refrigerator for at least 2-3 days.
Check it several times so as to drain of excess whey.
Then store it in an air tight container, make sure to Keep it well chilled.
*Note: I Like to use Fat Free Fage (Fa-Yeh) there’s less whey!

STRAWBERRIES & CHOCOLATE (Phase-2/500 Calorie)
I keep a container of fresh cut strawberries in our fridge at all times,
this way you can make this in minutes!
150 Grams Strawberries cut in Pieces
1 tsp Pure Cocoa Powder  (pinch of Cayanne pepper for spice!)
“Just Like Sugar” or Stevia to taste ( a few drops of liquid sweeteners work well here)
Directions: In a bowl lightly whisk Cocoa Powder and sweetener,
add a little water to cream it.Or you can also use your allotted 1-TBS of Milk for the day.
Pour over the berries Enjoy!

MIXED BERRIES & CHOCOLATE (Phase-3-4)
Equal parts: Mixed Berries (seasonal) Strawberries, Blueberries, Raspberries, Boysenberries
1 TBS Almonds Slivered*
5-6 Walnuts Chopped*
1 TBS Yogurt Fat Free     or Yogurt  Cream Chez
1-2 tsp Pure Cocoa Powder
“Just Like Sugar” or Stevia to taste (liquid sweeteners work well here)
Directions: In a bowl lightly whisk Yogurt  or Yogurt Cream Chez, Cocoa Powder and sweetener till it looks like cream.
Pour over Fruit mix.
Options: You can add some orange or tangerine wedges too!
*Note: (use w/caution)

ORANGE TOOTSIE POP (Phase-2/500 Calorie)
1 Orange or Tangerine divide in segments and cut in pieces
1 tsp Pure Cocoa Powder
“Just Like Sugar” or Stevia to taste (liquid sweeteners work well here)
Directions: In a bowl mix and toss altogether. Bon Appetite!

Option: (Phase-3/Maintenance) (Phase-4/Real Life) In a bowl lightly whisk Yogurt or Yogurt Cream Chez, Cocoa Powder and “Just Like Sugar” sweetener till it looks like cream.

APPLE COBBLER (All Phases)
This ones been around fora while I just added the Cocoa.
What can I say I crave Chocolate!
1 Apple Sliced
1 Melba Toast Crumbled
1 Packet Just Like Sugar
Cinnamon or Nutmeg to taste
Dash of Dark Unsweetened Cocoa
Directions:Arrange apple slices on a heat proof plate.
Top with sweetener & crumbled toast & spices
Heat in Microwave for 2 mins on high or in oven for 10-15 mins.

CRAB SALAD (Phase-2/500 Calorie)
3.5 oz/100 grams Crab
1-Head Romaine Chopped
Fresh Cracked pepper to taste
Directions: Combine all together and toss with Fresh Lemon Dressing (see recipe)

CRAB CAKES (Phase-2/500 Calorie) or (Phase-3/Maintenance)
Here you have to figure out your portions!!! So I prepare these ahead of time
(Phase-2/500 Calorie)
8.oz tin of Lump Crab  drained and picked to remove shells divided into 3.5oz/100 gram (2 plus servings)
2  Melba Rounds Mashed into bread crumbs (1 Melba Round for each 3.5oz/100 gram serving of Crab)
¼  tsp Onion Powder
1 tsp Mojo Raw or Mojo Jalapeño & Garlic
¼  tsp Old Bay seasoning
Fresh Flat Leaf Parsley & Cilantro minced (Helps bind it together & adds flavor)
Directions: In a large bowl, break the lump crab meat into small pieces and toss with the Melba crumbs and seasonings.
Cover and chill in the refrigerator for 30 minutes.
Weigh and Shape into bite-sized crab cakes. Bake at 350° for 20 mins. until browned.
*Note: These cakes do not hold together to well BUT once cooked, and served on top of a salad they do add a little crunch

CRAB CAKES (Phase-3/Maintenance)
Same as above with the added Exceptions the Crab portion is increased (4-6oz. Servings)
16 oz. lump crab meat, drained and picked to remove shells
2  Melba Rounds Mashed into bread crumbs
2 tsp Mojo Raw or Mojo Jalapeño & Garlic
1-2 egg lightly beaten
½  Red Onion diced
½  Each Green, Red & Yellow Bell Pepper diced (Optional)
2 to 3 Celery Stalks diced
2 tsp Dijon Mustard
1 ½ tsp  Old Bay seasoning
Directions: Place the 2 tablespoons butter, 2 tablespoons oil in a large sauté pan or Spray w/cooking spray (Pam).
Place Mojo, onion, celery, red and yellow bell peppers, parsley seasoning, in over medium-low heat and cook until the vegetables are soft,
approximately 15 to 20 minutes.
Cool to room temperature. In a large bowl, break the lump crabmeat into small pieces and toss with the melba crumbs, mustard, and eggs.
Add cooked mixture and mix well Cover and chill in the refrigerator for 30 minutes (let it MAKE FRIENDS).
Shape into bite-sized crab cakes.
Bake at 350° for 20 mins. until browned.
Options: See Stuffed Tomato

BEEF OR CHICKEN MEAT BALLS (Phase-2/500 Calorie)
Weight & proper portions are important here
3.5 oz/100 grams of Lean Beef or Chicken Ground (Pulse in processor or Magic Bullet)
1 Melba Round per serving
¼ tsp Onion powder
1 tsp Raw Mojo or Jalapeño Mojo
Directions: Mix all ingredients together well. Cover and chill in the refrigerator for 30 minutes (to let it make friends).
Shape into bite-sized balls. Place in broth with celery slices.
These add a little crunch! Bring to a slow rolling boil, then simmer for 15 mins.
Or Bake at 350° for 15 mins. Until browned. Serve with Salad.

TABOULE (Phase-4/Real Life)
2  Cups Prepared Bulgar
1  Bunch  Parsley
1  Bunch Scallions
1  Bunch Red Radish
6  Stalks Celery
2  Cucumbers
4  Tomato (Optional)
¼  Cup Olive Oil
1-2 Lemons (Juice)
Mint  (Handful Fresh or Dried)
Salt & Pepper to taste
1  Head Romaine or Butter Leaf Lettuce
Directions: Finely Chop all the Veggies and toss together in a bowl.
Pour in Olive oil, toss lightly until it glistens. Be gentle, Careful do not bruise.
Add Quinoa, Lemon juice & Salt & Pepper. Serve in Chilled Lettuce Leaves.

QUINOA (KEEN-WA) (Phase-4/Real Life)
Its high In fiber, good source of iron, and has 8 essential amino acids, also Quick and EZ to prepare!
I make it plain because then you can season it savory or sweet.
Directions: Bring 2 cups water to a boil. add 1 cup Quinoa, bring back to a boil, cover,
cook over medium heat for 12 minutes or until Quinoa has absorbed all the water.
Remove from heat, fluff, cover and let stand for 15 minutes. Yields about 4 cups.

QUINOA PANCAKES NOT!!! (Phase-3/Maintenance 2nd & 3rd Week) or (Phase-4/Real Life)
½ cup Quinoa Cooked
1 TBS Slivered Almonds
1 TBS Pure Maple Syrup
1-2 Fried Eggs
Directions: Combine  and heat 1st 3 ingredients. Top with eggs. Yummy… taste like pancakes & eggs.
Option: Sometimes I slice dried apricots or dates.

QUINOA & FRIED EGGS (Phase-4/Real Life)
½ cup Quinoa Cooked
1 Egg plus 2 Whites
Directions: Heat Quinoa in microwave for 90 seconds. Meanwhile fry egg with cooking spray.
Serve on top of Quinoa garnish with
Jalapeño & Garlic Mojo (see recipe) as my Mama would say, Caliente E Olé!!!

QUINOA TABOULE (Phase-4/Real Life)
2  Cups Quinoa Cooked & Chilled
1  Bunch  Parsley
1  Bunch Scallions
1  Bunch Red Radish
6  Stalks Celery
2  Cucumbers
4  Tomato (Optional)
¼  Cup Olive Oil
1-2 Lemons (Juice)
Mint  (Handful Fresh or Dried)
Salt & Pepper to taste
1  Head Romaine or Butter Leaf Lettuce
Directions: Finely Chop all the Veggies and toss together in a bowl.
Pour in Olive oil, toss lightly until it glistens.
Be gentle, Careful do not bruise.
Add Quinoa, Lemon juice & Salt & Pepper. Serve in Chilled Lettuce Leaves.

TUNA & APPLE SALAD (All Phases)
I owe this one to Cheryl (Mon Cherí)
1  Can Tuna
1  Apple
1  Cucumber*
2  Celery Stalk*
Lemon Juice to taste
Salt and Lemon Pepper to taste
Directions: Mix all ingredients together in a bowl Serve in Lettuce cups
*Note: (Phase-II/500 Calorie) Substitute White Fish and choose only one Vegetable.

SMOTHERED TOMATOES Thank-U Kate!    (Phase-2/500 Calorie)
4-6 Roma Tomatoes Chopped (Any tomato will do)
1 tsp of Raw Mojo
1 TBS each Dried Oregano  & Basil (or Fresh)
½ tsp Kosher Salt
½ Lemon juice
Directions: Throw chopped tomatoes into hot frying pan. Add seasonings And lemon juice. Cook to let everything make friends for about 8 to 12 mins.                                   Options: Add Olive Oil.
Serving Suggestions: Cook your protein in the tomatoes

STUFFED TOMATO (Phase 2/500 Calorie)
You can make this with any protein, Ground Beef, Crab, Lobster etc. Let your imagination go wild!
1 Melba Toast for each protein serving (make into bread crumbs)
1-4  Beef Steak Tomato cored and reserve
Directions: Once you’ve prepared the tomato stuff it with protein & Melba crumbs. Bake at 350°
Ground Beef: Brown and Season with 1 tsp Raw Mojo. Add the reserved part of tomato
Crab: See Crab Cake
*Option: Add onion (Phase-3/4)

CHILI (Phase-2/500 Calorie)
3.5 oz/100 grams Ground Beef (Angus 93 % Fat Free)
1-2 tsp Raw Mojo
1-2 Chopped Tomatoes
½ Cup Water
1 TBS Dried Onion Flakes
Jalapeño Garlic Mojo or Chili Powder to taste
1 TBS dried Oregano
Salt/Pepper to taste
Directions: In a frying pan brown Beef and Mojo add tomato, water, onion flakes and oregano. Simmer on low reducing liquid.  Let them all make friends!
Garnish with chopped tomato and Jalapeño Garlic Mojo.

LETTUCE WRAP TACO MIX  Grilled CHICKEN or FISH or BEEF (ALL Phases)
3.5 oz/100 grams  Choice of Protein
1-2 tsp Raw Mojo
1 TBS dried Oregano
¼  Head Red & White Shredded Cabbage ( I like it colorful)
1 TBS Dried Onion Flakes
Jalapeño Garlic Mojo or to taste
Salt/Pepper to taste
Directions: Place protein in a zip bag with Raw Mojo & oregano. Refrigerate for 20 min.
This gives it enough time to make friends!
Grill choice of Protein for proper amount of time.
Meanwhile prepare Cabbage Salad (see recipe) add onion flakes and oregano. Let them all make friends!
Chop or slice Protein serve in lettuce cups with Cabbage Salad.
Garnish with chopped tomato.

FISH WITH CITRUS LEMON ESSENCE (All Phases)
3.50 /100 grams (Phases-2)
¼-½ Juice of Lemon
Zest of ½ Lemon
1 tsp Raw Mojo (see recipe)
Salt & Lemon Pepper to taste
Directions: Season fish with all the above. Grill for 5-10 minutes or till cooked. Serve with choice of Veggie.

Roxanne’s  Recipes LoseLbsEZ.compdf.  (free download)

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