HCG Diet VLCD Recipes - HCG drops

VLCD SoupsPage 4VLCD Poor Man’s Chowder by Don HCGPut 4 tomatoes and approx. 3/4 cup of water in blender and blend, pour into pot. Season with pepper,paprika, basil, savory, and onion flakes, Braggs, hot sauce and for those of us who like it spicier addcrushed red pepper flakes.Bring to boil add a few drops of stevia to bring out the sweetness of the tomatoes and adjustseasoning to taste.Cut Halibut into bite size pieces and add it raw to the soup, simmer and serve when Halibut is cooked.With Halibut this works out to 198 calories for the whole pot and it is a big pot of soup.Use your Melba for dipping or crush and put on top, add the 20 calories for this.I think it's a cross between minestrone and a fish soup, quite tasty and great for those colder nights.I also added buffalo meatballs instead of Halibut and it also was very tasty. You can substitute anyprotein you wish for the Halibut.** VLCD ALERT ** Please keep in the mind the calorie count and vegetable intake when having thischoice. This choice does go over the suggest allowed amount of 1 Medium Tomato however as long asyou do not exceed your 500 calories for the day you have the green light!VLCD Lasagna Soup by Angela Lentz1 tomato, choppedGarlic, to tasteItalian seasoning, to taste½ tsp. of Bragg’s Aminos½ cup of fat-free Cottage CheesePlace chopped tomato, in blender until smooth. Heat mixture into sauce pan along with the spices,once it starts to simmer, add the cottage cheese. Continue to heat thoroughly and enjoy! I also addedmy serving of melba rounds, crumbled on top to be “croutons”.VLCD Green Onion Soup by Kristy Erickson RameyGreen Onions, chopped2 c fat free low sodium organic beef broth1-2 t liquid aminos1 t parsley1 packet Sweetleaf stevia powder or to taste1/2 t paprika1/2 t salt1/2 t dill1/2 t thyme1/8 t cayenne pepper1/8 t celery seedCook chicken, then add all of the above to it, simmer 20 minutes. The original recipe steams/sauté orcaramelize the onions first, then adds the broth and spices.www.MyHCGPlus.com www.Facebook.com/MyHCGPlus 1-888-HCG(424)-5220

Page 7Shrimp Curry Soup, by Bunny Hcg100 g shrimp1 Roma tomato1 teaspoon minced garlic clove1/2 teaspoon ground cinnamon1/2 teaspoon curry powder1/2 cup fat-free VLCD approved chicken broth (or homemade is best)Some stevia powder (if you like sweet and spicy)Heat spices & sauté minced garlic in fry pan Splash a little chicken broth into the pan & mix with thespices. Add chopped tomato and cook down a bit. (I use approximatelyn1/2 cup chicken stock total).Allow to simmer so the tomato breaks apart and cook down. Add your wonderful shrimp and simmeruntil shrimp is hot.www.MyHCGPlus.com www.Facebook.com/MyHCGPlus 1-888-HCG(424)-5220

VLCD Dressings & SaucesPage 8VLCD Honey Mustard by Michelle HessMustard (no sugar)Apple Cider Vinegar (start with a teaspoon)Stevia to tasteAdd water if you need it thinner.Mix to taste and enjoy!VLCD Ketchup by Amy HCG2 tbsp tomato paste (double check ingredients for sugar, etc)2 tbsp Apple Cider Vinegar1 tbsp lemon juice1/4 tsp celery salt1/2 tsp paprika1/4 tsp mustard powderPinch of nutmeg and clovePinch of black pepper1/4 tsp onion powder1/4 tsp garlic powderStevia to tasteDissolve spices in vinegar and lemon juice. Add tomato paste and mix thoroughly. Add additionallemon juice, vinegar or a little water until desired consistency is reached.* Note this recipe uses a VLCD vegetable choice. It cannot be combined with a different veggie but,you may add more tomato to your meal or as a snack.VLCD Dressing by Rocky King1/3 c. Braggs Apple Cider Vinegar1/2 c. or more water1/2 tsp. sea salt1/2 tsp. black pepper3/4 tsp. minced garlic1/2 tsp. stevia-I use less1 tsp. oregano1/2 tsp. cumin1/2 tsp. red pepper flakesVLCD BBQ Mustard Sauce by Lisa Swinson1/2 cup apple cider vinegar1/3 cup prepared mustard, sugar free1 tsp onion powder1 tsp garlic1 tsp hot sauce (more or less, to taste)1/2 tsp salt8 tsp sugar substituteBring vinegar to a boil. Add dry ingredients and mix well. Remove from heat and add hot sauce andmustard, mix well.www.MyHCGPlus.com www.Facebook.com/MyHCGPlus 1-888-HCG(424)-5220

VLCD Japanese Soy Dressing by MyHCGPlus2 garlic cloves, minced2 tsp. of minced fresh ginger¼ tsp. of powdered mustardJuice of ½ a lemon2 TBSP of Apple Cider Vinegar6 drops of Stevia Apricot Nectar flavored drops8 drops of KAL Pure Stevia½ cup of broth or water1/3 cup of Bragg’s Liquid AminosSalt & Pepper to tastePage 9In a small bowl, whisk together garlic, ginger, mustard, and lemon. In another bowl, combineremaining ingredients. Slowly add it to the garlic mixture. Season to taste. Makes 1 cup and lasts abouta week in the refrigerator.VLCD Marinara/Tomato Sauce by Sarah Gaddis Koski1 large tomatoOnion powder, to tasteGarlic powder, to taste1 garlic clove, mincedSalt & Pepper to tasteStevia to tasteSauté the tomato with the spices. Once the tomato is soft and cooked thoroughly, transfer it to a foodprocessor and puree into sauce.*This will count as one of your vegetable servings.Homemade Curry Spice by Sherry Heise HendersonAll of these ingredients are in the form of seeds with the exception of turmeric:5 tsp. of Coriander1 tsp. of Fenu Greek1 Large Bay Leaf½ tsp of cumin½ tsp of black or brown mustard seed1/5 tsp of cinnamon bark5 clovesAfter all the ingredients are ground together, add 2 tsp. of turmeric.VLCD Dip by Kyla Coult½ cup of fat-free cottage cheese2 cloves of garlic1 tsp of mustard (sugar free)Fresh DillA few drops of ACV and juice from a lemon to tastePut all ingredients into small food processor and blend. Serve with approved vegetable choice orbreadstick. (NOTE: This counts as one serving of protein.)www.MyHCGPlus.com www.Facebook.com/MyHCGPlus 1-888-HCG(424)-5220

Page 10VLCD Dip for Celery by Susie HCG100 grams of cooked chicken, diced1 tbsp. of milk1 tbsp. of mustard (sugar free)A dash of garlic, cumin, chili powder, salt and pepper to tasteBlend ingredients in a blender or Magic Bullet, adding water (or approved chicken broth) to get thedesired texture. This is similar to Deviled Ham.Strawberry Mint Dressing by MyHCGPlusTerrific on a dark green salad or as a sauce for baked fish, two delicious flavors come together in thiseasy to make dressing.10 strawberries, stemmed and quarteredJuice of 1/2 lemon1/4 cup apple cider vinegar4 drops Capella Sweet Strawberry2 drops Capella Spearmint12 to 15 drops Clear SteviaSalt and pepper to taste1. Place half the strawberries in a bowl and set aside. In another bowl combine the remainingstrawberries and ingredients and marinate for 15 minutes, stirring occasionally.2. Transfer the marinated mixture and liquid to a blender and puree until smooth. Roughly chop thestrawberries that were set aside and stir into the blended mixture. Taste for seasoning and moreStevia, if desired, and store in an airtight container in the refrigerator for up to 3 days.Makes two servings. Each serving has 25 calories. (1/2 fruit)www.MyHCGPlus.com www.Facebook.com/MyHCGPlus 1-888-HCG(424)-5220

VLCD EntréesPage 11VLCD Lemon Dill Flounder by Sarah Gaddis Koski4 TBSP of lemon juice, from lemon¼ cup of water100 grams of FlounderDill WeedGarlic PowderOnion PowderPlace lemon juice and water into skillet and sauté fish lightly on one side, then flip to the other side.While the other side is lightly cooking, sprinkle the top of the fish with dill, onion, and garlic powder.Flip fish one final time and sauté until fully cooked.VLCD Crab Cakes by Sonia Hollick3.0 oz of snow or king crab (crab is pre-cooked, so the serving is reduced to 3 oz)1 serving of Melba toast1 TBSP of lemon juice1 TSP of Apple Cider Vinegar1/8 TSP of Onion Powder1/8 TSP of Garlic Powder1 TSP of minced onion1 clove of crushed garlic, mincedCayenne pepper, salt and pepper to tasteIn a small bowl, combine ingredients and form into cakes. Press crab cakes into muffin tins and back at350 for 10-20 minutes until slightly brown on top. The crab mix can also be sautéed until warm orchilled served over a green salad with lemon garnish and topped with Melba toast crumbs.VLCD Mexican Asparagus Quiche by Kay Diet1 Whole Egg3 Egg Whites2 cups of asparagus, chopped and steamed1 tbsp. of water or approved chicken broth¼ tsp. of cumin¼ tsp. of onion powder¼ tsp. of dry red pepper flakesPinch of salt*Chicken broth makes the recipe more savory but if you use broth, use less salt.* Requires an 8 to 10 oz. ramekin type baking dish or small oven safe omelet frying pan.In a small bowl, whisk eggs together. Mix in the remaining ingredients. Place cooked asparagus inbaking dish, leaving room at the top for egg mixture.Place in oven and bake for 25 minutes. It will rise and a toothpick should come out “clean” whenthoroughly baked.Let it cool for 5-10 minutes before serving.www.MyHCGPlus.com www.Facebook.com/MyHCGPlus 1-888-HCG(424)-5220

VLCD Cheeseburger Bowl by AshleyRose BrockBeefOnionSalt/pepper/garlicYellow mustard (liquid yellow type - check for sugar)Page 12Crumble beef and cook it in a dry pan with your onion (chopped) and salt/pepper/garlic. Cook anddeglaze the pan with some water. Once the beef and onions are cooked, put it in your serving bowl orplate. Squirt mustard over the top and mix well. Tastes like a cheeseburger slider - without the cheeseand without the guilt!Serve with your melba/grissini and fruit of choice.VLCD Hot Wings by Jody WilsonCut up chicken breast and dowsed it with Frank’s Hot Sauce, Pepper, grated a bit of frozen ginger rootand a few drops of Valencia Orange Stevia and tossed in a bowlCooked it on a frying pan and served it with celery! Enjoy!VLCD Chicken and Spinach Meatloaf by MyHCGPlusMoist and delicious this terrific meatloaf is hearty and satisfying with a touch of garlic and a hint ofapricot.6 cups baby spinach leaves2 garlic cloves, mincedSalt and pepper to taste14 oz (400 g) ground chicken breast1/2 teaspoon dry mustard1 teaspoon onion flakes2 breadsticks, crushed into crumbs1/4 cup Basic Chicken Broth (no sugar!)1 Tablespoon Bragg’s liquid aminos10 drops Stevia Apricot Nectar flavor drops1. In a nonstick skillet over medium high heat, cook the spinach and garlic with a little water untilwilted. Season with salt and pepper and set aside to cool.2. Preheat the oven to 350 degrees F.3. Transfer the spinach mixture to a cutting board and chop coarsely. Place in a large mixing bowl withthe ground chicken, mustard, onion flakes, and breadstick crumbs and mix well with your hands. In asmall bowl combine the broth, liquid aminos and Stevia, add to the chicken mixture, stirring well tocombine.4. Transfer to a nonstick loaf pan and pat down firmly and evenly. Cover with foil and bake until theinternal temperature is 165 degrees F, about 40 minutes. Remove from the oven and rest for 5minutes before slicing and serving.Makes 4 servings, each serving has 130 calories.(1 protein, 1/2 vegetable, 1/2 breadstick)www.MyHCGPlus.com www.Facebook.com/MyHCGPlus 1-888-HCG(424)-5220

VLCD Ground Chicken with Cabbage by Sherry Heise Henderson2 cups Cabbage1 serving of Ground ChickenFresh Ginger & GarlicACV (apple cider vinegar)onion powder (to taste)Basil (I used frozen tsp. cubes from Trader Joes)smoked paprika (to taste)pepper (to taste)Braggs Amino AcidsPage 13Heat 2 Tbsp. of ACV in Wok, throw in garlic & ginger & basil cubes first, stir a bit, throw in chicken, stirtill chicken is cooked, then toss in 2 cups of cabbage (or more), season with onion powder, paprika, stirsome more, then drizzle w/liquid amino acids. Very Tasty!!VLCD Indian Beef with Tomatoes (and a cabbage variation) by Cathy Vernon100 grams 95% lean ground beefFat free, low salt broth (chicken, beef, or vegetable)Dried minced onion (spice) or onion powderChili powder, Paprika, Curry powder, Garlic powder, Turmeric, Ginger, Coriander, Cumin, Garammasala (an Indian spice blend), SaltBrown the beef, breaking into small pieces. Drizzle with broth to keep moist/make "gravy."Add spices as you are browning the beef. I used a shake or two of all of them except Chili powder-- Imade sure the beef was completely dusted with chili powder. Add a generous pinch of cumin, garammasala, and coriander. Be sure to go easy on the salt. Adjust these spices to your taste.When the beef is cooked, place in small microwavable container.Cut up one cup of tomatoes and place on top of the beef. Salt and pepper the tomatoes to taste.Cover loosely and microwave for two minutes.CABBAGE VARIATION:Same as above, except:In a separate pan, cook 2 cups of shredded cabbage in a little chicken broth until translucent andtender. Do not let it dry out-- add more broth as needed.Add the cooked beef with spices to the cabbage pan.Turn the heat up and rapidly mix the beef and cabbage, a minute or less on high heat.Immediately remove from heat and serve.VLCD Pasta by Amber Williams AtkinsI decided to try something new, so I peeled my cucumber and then grated it lengthwise into the panwith approved chicken broth and spices. Wanting to thicken it just a bit, I ground up a grissini in thepan and let it soak in. If I close my eyes, I can fool myself into thinking it’s pasta!www.MyHCGPlus.com www.Facebook.com/MyHCGPlus 1-888-HCG(424)-5220

VLCD Garlic Ginger Chicken w/ Bok Choy by Sherry Heise Henderson100 grams of chicken breast2 tbsp. of Apple Cider Vinegar (ACV)Fresh ginger, gratedFresh garlic, pressed2 cups of Bok ChoySalt and Pepper to tastePage 14Slice chicken into strips, sauté in ACV, ginger and garlic until chicken is thoroughly cooked. Add BokChoy on top of the chicken, sprinkle with Salt & Pepper, drizzle a bit more ACV. Put cover on for acouple minutes to allow the Bok Choy to soften. If you do not like ACV, you can use Bragg’s AminosVLCD Curry Chicken by Stacey Albert100 grams of chicken, cubed¼ cup of approved chicken broth or water¼ tsp. of curry powderPinch of turmericDash of garlicDash of onion powderSalt & Pepper to tasteCayenne Pepper to tasteStevia to tasteDissolve spices into chicken broth (or water) in a small saucepan then add chicken. Add stevia to tastefor a sweeter curry. Sautee chicken in liquid until the chicken is fully cooked and the liquid is reducedby half. Additional water may be added to achieve desired consistency. Serve hot or cold.VLCD Buffalo Chicken by Cathleen Vernon100 grams skinless boneless chicken breastSalt, pepper, sugar-free starch-free pure garlic powderFat-free low sodium chicken brothFrank's hot sauceI use a cast-iron pan. Put the salt, pepper, and garlic powder on both sides of the raw chicken breastaccording to your taste.Put a little chicken broth in the pan, and brown the chicken. Add chicken broth as needed. Keep theheat medium-low, because the chicken broth will cook down and scorch if you're not careful.When the chicken is cooked through (no pink), add 3/4 cup chicken broth to the pan. Then, add 1/8cup Frank's Hot Sauce to the pan. You may use more or less hot sauce according to your individualpreference. I like mine spicy.As the chicken cooks, I cut it up into bite-sized pieces right in the pan. I also stir the broth/hot saucemixture. As the mixture cooks down, it will get thicker and redder. As I stir, I flip the sauce over theindividual pieces. Keep doing this, and it coats the chicken pieces as the mixture cooks down.Eventually the mixture cooks down to nothing. Immediately remove from heat and serve. Cut up somecelery to enjoy with the Buffalo Chicken!www.MyHCGPlus.com www.Facebook.com/MyHCGPlus 1-888-HCG(424)-5220

VLCD Curried Chicken and Onions by MyHCGPlusNot too spicy with a hint of sweet coconut, this dish can’t be beat for curry lovers everywhere.7 oz (200 g) boneless chicken breast, cut into bite-size piecesSalt and pepper to taste2 cups thinly sliced onions1 garlic clove, minced1 teaspoon fresh ginger, minced1 1/2 teaspoons mild curry powder1/4 teaspoon each ground cumin, turmeric, and paprika1/8 teaspoon each ground coriander and cinnamon1 cup chicken broth (no sugar)8 drops Capella Coconut flavor drops10 drops KAL Pure SteviaLemon wedges for servingPage 151. Heat a nonstick skillet over medium-high heat. Season the chicken pieces with salt and pepper andquickly sauté in the hot pan until no longer pink. Add the onions and continue to cook, stirring often,for 2 minutes.2. Stir in the garlic, ginger, curry powder and remaining spices and cook for 1 minute. In a bowlcombine the broth and Capella and Stevia drops and pour into the skillet, stirring well.3. Reduce the heat to low and cook covered until the chicken is cooked through and the sauce hasthickened, about 12 minutes. Taste for seasoning and serve immediately with a lemon wedge.Makes two servings. Each serving has 190 calories. (1 protein, 1 vegetable, lemon wedge)VLCD Chicken Salad by Kelsy Kendall LeyendeckerTo make the salad, measure out your 3oz skinless boneless chicken breast with all visible fat removed.Then boil and shred and put in fridge to cool.Measured out the portion of lettuce of your choice (I used Spinach leaves)Top the lettuce with shredded and cooled chickenBreak up 1 piece of Melba and cut up half an orange and sprinkle them over the top. (Save other halfof Orange for yummy Beverage or eat it separately.)For the Dressing, you have to just kind of do this to taste but take some white distilled vinegar, add saltand pepper and either plain stevia or orange flavored stevia to the vinegar.Stir and you have orange flavored dressing (Also can be done with other flavors depending on yourcravings)Top your salad with your dressing and voila! You have a yummy "mandarin" or Orange chicken salad.www.MyHCGPlus.com www.Facebook.com/MyHCGPlus 1-888-HCG(424)-5220

Chicken Pesto by Amy HCG100 grams chicken breast, thinly sliced1 tbsp lemon juicesalt and pepper to tastePage 16Pesto:3 cloves raw garlic1/4 cup fresh basil1 tbsp apple cider vinegar1/4c chicken broth or water1 tbsp lemon juice1/4tsp dried oreganosalt and pepper to taste*I also added 1/4 -1/3c chopped fresh spinach, remember to have spinach as your veggie if you add itto the pestoMarinate chicken in lemon juice, salt and pepper. Fry in a pan until cooked and lightly browned.In a processor (I used my mini blender) combine all pesto ingredients until 'smooth'.Add pesto to chicken, add a little water and cook on medium heat, coating chicken with pesto.*I served mine on a bed of wilted spinach.Makes 2 servings of pesto sauce, which can be added to other proteins such as fish, or other veggies(omit spinach from pesto if doing this).VLCD Stuffed Chicken Rolls by Amy HCGPound out 100 grams of chicken with a tenderizer.Sauté spinach with garlic, a bit of lemon juice and any other spices you may like. I also added freshbasil and spinach. Mound the spinach in the middle of your chicken breast, roll up.Place in a baking dish, top with a bit more spice, or just salt and pepper. Add 1/4-1/2 cup broth orwater and Bragg’s Aminos.Bake at 350 degrees for 30 minutes or until done. You could add some ground Melba to the spinachmixture or sprinkle on top for added flavor or texture. If you are on Maintenance you can top withparmesan cheese.VLCD Taco Salad and “Burritos” by Amy HCGIn a non stick pan, cook your allotted amount of lean ground beef/bison with Bragg’s amino acids, andabout 1/4 cup of water.Add in a crushed garlic clove, chili powder, dash of cayenne and paprika. You can add cumin if youwant; you may need to add some more water so the meat mixture is not dryWash and shred a head of romaine/iceberg lettuce, very lightly splash with ACV. Add a generousamount of chopped cilantro to the lettuce. Put the meat mixture over the shredded lettuce and enjoy!***For chicken burritos, cook the chicken the same way but omit the Braggs and water while cooking,and replace with acv. Wrap 2 pieces of chicken in a leaf of romaine lettuce, makes 6-8 wraps.www.MyHCGPlus.com www.Facebook.com/MyHCGPlus 1-888-HCG(424)-5220

Chicken Cabbage & Apples - Oh YUM, by Sandra Ober1 1/2 teaspoons freshly ground pepper, divided1 tsp. dried thyme, divided1 tsp. dried sage, divided2 teaspoons kosher salt, divided3 teaspoons paprika, divided5 3.5 oz chicken breasts cutlets1 head cabbage (about 2 lb.), coarsely chopped1 large Granny Smith apple, peeled and sliced1 cup apple cider vinegarPage 18Combine 2 tsp. paprika, 1/2 tsp. dried thyme, 1 tsp. salt, 1 tsp. pepper, 1/2 tsp. dried sage; rub evenlyover chicken cutlets. Cook chicken in a non-stick pan for 3 minutes on each side or until browned anddone; remove from pan, and keep warm.Add cabbage and apple to pan with 1/2 cup of water and 1 cup apple cider vinegar. Cover and reduceheat to medium; cook, stirring occasionally, 15 minutes or until cabbage begins to wilt. Add remaining1 tsp. paprika, 1/2 tsp. dried thyme, 1 tsp. salt, 1/2 tsp. pepper, and 1/2 tsp. dried sage, stirring toloosen particles from bottom of skillet.Cover and cook 15 minutes or until cabbage is tender and liquid is slightly thickened. Add chicken andcook uncovered for 5 minutes or until thoroughly heated.Chicken Salad, by Kimberly Clifton100 grams chicken2 cups chopped lettuceMustardFranks hot sauceMisc. spices (salt & pepper, chili powder, garlic & onion powder)Slice the chicken into strips. Sauté in pan, Mix in spices to taste. Add the cooled chicken to the lettuce.Mix the mustard & Franks together to make a dressing. Toss the lettuce, Chicken, & dressing lightly.Orange Chicken Salad, by Stephanie Salyer100 grams of boneless skinless chicken1 orange2 cups of romaine lettuce2 Tsp. chicken brothCook the chicken over medium heat with some water, a sprinkle of seasonings: salt/pepper/garlicpowder. Flip chicken when golden. Remove the chicken from heat when finished, then slice andsrrange chicken over the lettuce.Cut orange in the half and peel and chop one half. Squeeze the other half into the pan with theleftover water and seasonings that the chicken was cooked in. Add chicken broth to the pan tocomplete the dressing for the salad.Toss the dressing with the salad or just pour over the top. Sprinkle top of salad with a dash of salt,pepper, & sesame seeds.www.MyHCGPlus.com www.Facebook.com/MyHCGPlus 1-888-HCG(424)-5220

Page 20Apple and Celery Chicken Patties, by Hcg Nei100 grams of ground chicken breast (make sure it says chicken breast, not just chicken!)1/2 apple1 celery stalkSalt & pepper1 Melba toastSPICES: (always check labels for hidden sugar or ingredients not approved during VLCD ok : ) fenneloregano curry powder garlicGrind 1/2 apple and 1 celery stalk. Mix together with ground chicken. Mix the spices and a groundmelba toast, salt pepper, fennel ,oregano, garlic, curry powder or any kind of spice that you like andmake it in patties. Grill patties or bake in the oven 350 for 15 minutes. 100 grams of chicken makes 4small patties.VLCD Lettuce Wraps by Elizabeth Weathers3.5 ounces of shrimp, seasoned with Cajun spices and boiledLeaf lettuceFresh basil, mint, cilantro (Dr. S allows these during VLC)1/2 a granny smith appleJuice from 1/2 lemonClean, season and boil your shrimp. Wash the lettuce leaves and mints/herbs. (Note: to save money,either grow your own herbs or buy them at an Asian grocery store. Fresh herbs are far cheaper therethan at American stores.) Thinly slice the granny smith apple.To make wraps, use the large outer lettuce leaves as the wrapper. Fill the inside with smaller lettuceleaves, herbs, shrimp, apple slices, and a squeeze of lemon juice. Wrap it all up and enjoy. You canmake probably four nice sized wraps with 3.5 ounces of shrimp. Stuff them full of lettuce, herbs andapple to make it into a filling meal.VLCD “PF Chang’s” Chilean Sea Bass by Julie HCG1 1/2 cup waterBraggs amino to taste (3-4 TBSP at least)Clear Stevia to taste2 teaspoon minced fresh ginger1 tsp minced fresh garlic2 Oolong tea bags2 3.5 oz sea bass filletMake your sauce and marinade by combining all ingredients in a medium saucepan over medium heat.Bring to a boil, then reduce heat and simmer for 5 min. Cool uncovered, then strain out ginger, garlicand remove tea bags. Put your sea bass in a bag or covered container with marinade. Let the fish havea good soak, 5-7 hours in the fridge.When ready, preheat to 425. Arrange on baking sheet, bake for 22 min or until the edges are startingto turn brown. Crank the oven up to a high broil and broil for 2 or 3 min or until you get some darkpatches around the edge, just don't let it burn.As your fish is baking, steam asparagus and serve together. Makes two servings.www.MyHCGPlus.com www.Facebook.com/MyHCGPlus 1-888-HCG(424)-5220

Chilean Sea Bass, by Kathy HCG3.5 oz. Chilean Sea BassScore bottom skinMake a marinade using:Juice of 1/2 orange1 tbs. Braggs Aminos1/4 tsp chopped fresh garlic1/2 tsp minced onion1/4 grated gingersea salt and pepper to tastePage 21Combine Sea Bass and Marinade in freezer baggie and refrigerate for a few hrs. Combine marinadeand Sea Bass in a glass pan and bake at 400 degrees for 15-18 minutes (depending on the thickness ofyour sea bass). Serve with grilled or roasted asparagus - Tastes like Butter!Lobster Salad by MyHCGPlus3.0 oz lobster tail diced (lobster is pre-cooked, so the serving is reduced to 3 oz)Celery, sliced steamed fennel bulb, or tomatoes (optional)1 tablespoon lemon juice1 teaspoon apple cider vinegarPinch of chopped green onionPinch of tarragonSalt and black pepper to tasteStevia to tasteMix lobster, liquid ingredients and spices together and serve over a salad, arugala greens, or withanother vegetable. Makes 1 serving (1 protein, 1 vegetable)Fennel with Apple and Lobster by MyHCGPlus3 tablespoons organic apple cider vinegar1/2 teaspoon crushed anise seedsalt and pepper to taste3 saffron pistils3.0 oz lobster (lobster is pre-cooked, so the serving is reduced to 3 oz)1 serving thinly sliced fennel1 medium apple thinly sliced (you can peel if you like, but I enjoy the color)2 tablespoons fresh parsley, rough choppedWisk together all ingredients except the lobster, fennel, apple, and parsley. Once mixed, add yourfennel and apple slices.Cook lobster in a heated pan with enough water to reach half way up your lobster. When it is cooked,drain liquid and place on top of your fennel salad. Sprinkle in your parsley.Makes 1 serving (1 protein, 1 vegetable, 1 fruit)Spicy Lemon Baked Lobster by MyHCGPlus3.0 oz lobster tail (lobster is pre-cooked, so the serving is reduced to 3 oz)1 serving Melba toast crumbs¼ cup waterwww.MyHCGPlus.com www.Facebook.com/MyHCGPlus 1-888-HCG(424)-5220

4 tablespoons lemon juicePinch of red pepper flakes¼ teaspoon garlic powderPinch of sweet paprikaPinch of lemon zest1 teaspoon fresh chopped parsleySalt and pepper to tastePage 22In a small saucepan combine water and lemon juice with spices and bring to a boil. Reduce liquid anddeglaze occasionally.Lay out slices of lobster in small baking dish. Pour lemon sauce over lobster and sprinkle with Melbacrumbs, paprika, salt and fresh ground pepper.Bake lobster slices at 350 degrees for approximately 15 minutes or until lobster is fully cooked. Add alittle extra water if needed so lobster doesn’t burn.Serve hot and topped with sauce. Garnish with lemon slices and sprinkle with lemon zest and parsley.Makes 1 serving (1 protein, 1 Melba toast)VLCD Spicy Fish Taco Salad by Shannon Atkinson-Johnson1 tsp. Cumin1 tsp. Frank’s Hot Sauce1 tsp. Bragg’s Amino Acids1 tsp. Garlic Powder1 tsp. Onion Powder1 tbsp. lemon juice, from fresh lemonRed pepper flakes, optionalPut fish in a storage bag and let it marinate for at least one hour.Grill fish on either side. You can also add additional seasonings as desired while cooking. Place lettucein a bowl and sprinkle with red pepper flakes. Top with fish and crushed melba rounds (1 serving) andsprinkle with Frank’s Hot Sauce.VLCD Shrimp and Radish Stir Fry by Kathleen Brown100 grams of raw shrimp, then cook2 cups of radishes, thinly slicedleaves of 2 sprigs of thyme1/4 c. chicken broth for sauté1 Tbsp Bragg's liquid amino aciddash of cayenne pepper (to taste)1/4 tsp of garlic powder1/4 tsp of onion powdersplash of lemon juiceHeat chicken broth, and sauté radishes, thyme, garlic powder, onion powder, and cayenne pepperuntil radishes are tender and semi-transparent, add shrimp and Bragg's liquid amino acid and cookuntil hot (about 2-3 minutes depending on size of shrimp). Splash a little lemon juice to give it somezing.www.MyHCGPlus.com www.Facebook.com/MyHCGPlus 1-888-HCG(424)-5220

Page 23Quick Crawfish Tomato Etouffee by MyHCGPlusTangy and flavorful, this tomato-based version of a Bayou classic gets a hint of sweetness from Steviaand a load of flavor from creole spices.1 medium tomato, cored, seeded, and diced2/3 cup vegetable broth or water1 garlic clove, minced6 drops Stevia Grape1/2 tsp. onion flakes1 tsp. creole-style seasoningSalt and pepper to tasteHot Sauce to taste3.0 oz frozen crawfish tails, thawed (crawfish is pre-cooked, so the serving is reduced to 3 oz)1. In a medium saucepan combine the tomato, broth, and garlic. Bring to a simmer over medium heatand stir well.2. Add the Stevia, onion flakes, seasoning salt, and pepper, and Hot Sauce and continue to cook at alow simmer until the tomatoes have broken down and the sauce is thick.3. Stir in the crawfish tails, reduce the heat to low and cook, covered, until firm, about 5 minutes.Serve immediately.Makes one serving. Each serving has 140 calories. (1 protein, 1 vegetable)Moo Goo Short Buffalo by Michael Downey3.5 oz of Bison Medallion2 cups or 16 oz of Asparagus3 shakes of the wrist of Garlic1 pinch of Sea Salt1 Lemon1 cup of water3 Shakes of Fresh Ground Black PepperCut up Bison into cubes and toss into skillet, turn on the heat and let it cook until the bison as becomebrown on all sides. Put four paper towels on a plate, spatula the Bison out of the skillet onto the papertowels and dab a little here and there to pick up any excess fluid.Pour into skillet 2 cups or 16 oz of asparagus turn heat up to the middle between High and Mediumpour in water and cover for about 20 minutes. Then uncover, drain water out of skillet, and add thealready cooked Bison.Turn down stove temp to medium, add the juice of one lemon add according to your taste palate ) addGarlic, Sea Salt, and Black Pepper. Stir around the Asparagus, and Bison and then cover for about 10minutes. Pour contents of skillet into bowl. Eat with a pair of chopsticks, and enjoy!www.MyHCGPlus.com www.Facebook.com/MyHCGPlus 1-888-HCG(424)-5220

VLCD Vegetables, Vegetarian & SidesPage 24VLCD Spicy Asian Vinaigrette Cucumbers by Joanna Mullet TrumboCucumbers (allowed amount)Splash of Braggs AminoSplash of vinegarStevia to tasteCrushed red pepperSlice cucumbers and toss in Braggs, Vinegar, and stevia and crushed red pepper.Let sit for about 10 minutes to "pickle" the cucumbers a bit.VLCD Spicy Baked Onion Rings by Sarah Gaddis KoskiOnion sliced into rings ( I did about 1/4" rings)1 melba or grissini, crushed to powder1 TBSP milk1/4 tsp cayenne1/4 tsp salt1/4 tsp pepperPreheat oven to 450. In a small bowl, mix milk, cayenne, salt and pepper. Grind Melba into powder. Iuse a mortar and pestle and it works perfect.Place powder in another small bowl with a flat bottom big enough for the onion rings. Place rings inbatter bowl and toss to coat. Let set for 1 -2 minutes. Place each ring into Melba powder and swirl thebowl around to coat, flip ring and swirl around to coat.Place rings on cookie sheet lined with aluminum foil. Bake for 6 minutes, flip and bake an additional 6minutes.NOTE: The inner, smaller rings I diced up and used in my burger bowl. Also, these were a bit spicy, soyou can go lighter on the cayenne if you want.VLCD Sautéed Spinach by Tara HCG3 cups of fresh spinach2 T apple cider vinegar (ACV)Garlic powderHeat a non-stick skillet on medium-high heat. When skillet is hot, add ACV and then add spinach.Sprinkle with garlic powder, salt and pepper.Stir and cook for 3-4 minutes. If spinach sticks, de-glaze it with a Tablespoon of hot water or more ACV.The spinach shrinks a lot, but it is very tasty. I eat it with grilled chicken.VLCD Spinach Omelet by Mark BickstonI used my protein units in the form of 1 egg +3 egg whites, garlic, dried onion flakes, pepper, 1Tablespoon milk and 2 cups of steamed and drained spinach.Mixed it all with my Magic Bullet and cooked in a non-stick pan.www.MyHCGPlus.com www.Facebook.com/MyHCGPlus 1-888-HCG(424)-5220

Egg and Asparagus Quiche by Tara HCG1 whole Egg & 3 egg whites1 1/2 cups-2 cups AsparagusBasilSalt & PepperPage 25Chop asparagus spears down to 1" pieces, except for top spear sections can be 2". Stir egg & whitestogether in a small frying pan with basil/spices & turn on heat to very low. Add chopped Asparagus &stir only enough to coat & arrange accordingly. Cover & continue to cook on very low heat so thatasparagus becomes tender & eggs aren't overcooked.Remove from pan with large spatula (to keep 'quiche' form) & enjoy!VLCD Garlic Refrigerator Pickles by Amy HCGOne medium cucumber, sliced into rounds4 cloves of garlic, thinly sliced1/4-1/2 cup apple cider vinegar3 tbsp lemon juiceSaltMix liquids together. Salt cucumber slices well. Pack cucumber slices tightly into small glass canning jarlayering garlic slices in between layers. Pour acv and lemon juice into container until liquid covers theslices. Refrigerate overnight. Pickles can be refrigerated for up to 4 days.Sesame Soy Stir-Fried Asparagus1/2 tsp. sesame seeds1/2 cup Basic Chicken Broth (see Soups section)2 cups asparagus, cut into 2-inch piecesSalt and pepper to taste1 tsp. chopped fresh ginger1/4 cup Bragg Liquid AminosJuice of 1/2 lemon8 drops Stevia Lemon Drop1. Place the sesame seeds in a large nonstick skillet over medium-high heat. Stir as they begin to toastand cook until lightly browned, about 2 minutes.2. Remove from the heat and pour in the broth. Add the asparagus, salt, pepper, and ginger, stir wellto coat, and cook covered over medium-low heat until the asparagus is nearly fork tender, about 4minutes.3. In a small bowl combine the Bragg Liquid Aminos, lemon juice, and Stevia, and pour over theasparagus mixture. Stir well to coat and continue to cook uncovered until the asparagus is tender andthe liquid is reduced. Serve immediately.www.MyHCGPlus.com www.Facebook.com/MyHCGPlus 1-888-HCG(424)-5220

VLCD DessertsPage 26VLCD Warm Strawberry Compote by Amy HCG1 portion (5 oz.) frozen or fresh, sliced strawberries (check for sugars)1 TBSP lemon juice from lemonDash of cayenneDash of cinnamonDash of nutmegDash of sea saltVanilla or chocolate steviaCombine strawberries and spices in a small saucepan, mix well. Bring to a low boil on medium heatand simmer until the strawberries are soft and the liquid is 'saucy'.Before serving, add preferred stevia to taste, I used 5-6 chocolate stevia drops. Enjoy!*Adjust spices as you wish, I made mine with a bit extra cayenne and cinnamon.**The recipe can be topped with Cinnamon Melba croutons.VLCD Caramel Apple PieChop or slice your apples up and put them in a glass baking dish along with 1tbsp lemon juice, 1-2tbspwater, lots of cinnamon, a dash of nutmeg, vanilla stevia to taste, and caramel capella drops to taste...ibaked it at 375F for 25 minutes with no lid, then topped it with my tbsp of milk...yummy!*I also used a couple of drops of Capella French toast and Vanilla Custard; you can play around withthe flavors, you could even use English Toffee.VLCD Strawberry Sorbet by Kristy Erickson Ramey8 strawberries, sliced in quarters1 TBS milk8-10 ice cubes1 packet stevia (or more to taste)Blend all together until thick.VLCD Whey Strawberry Ice Cream or Dreamsicle by Wanda Spears5.5 oz. of Strawberries, frozen½ cup of Ice½ cup of Perrier1 pk. Of MRM vanilla whey protein powder1 packet of steviaBlend well, it turns out quite thick. Substitute with frozen orange slices and make a Dreamsicle.This counts as a protein and fruit serving.www.MyHCGPlus.com www.Facebook.com/MyHCGPlus 1-888-HCG(424)-5220

Warm Spiced Oranges by Jeni SevillaOne orange sliced or segmented2 tablespoons lemon juice1/8 teaspoon ground cinnamonDash of clovesDash of nutmegVanilla Stevia to tastePage 27Mix spices with lemon juice and stevia. Warm slightly in saucepan and add oranges. Cook for 2-3minutes. Serve hot or chilled.Caramel Apple Pie by Jeni Sevilla1 apple1 tablespoon lemon juice1 tablespoon water1 teaspoon apple cider vinegar1 packet powdered stevia1 teaspoon ground cinnamonPinch of nutmeg1 tablespoon waterEnglish toffee stevia to tasteSlice apple into very thin slices. Arrange in layers in a round 3 inch crème Brule dish. For each layer,sprinkle generously with cinnamon, nutmeg, and powdered and English toffee stevia. Continuelayering with spices until dish is full. Sprinkle lemon juice, apple cider vinegar and water over the appleslices. Bake at 375 for approximately 20-25 minutes or until apples are cooked and top is slightlycrispy. Drizzle with additional English toffee stevia if desired. Serve warm.Apple Gingerbread Crumble by MyHCGPlusThe enticing spices of sweet gingerbread highlight this dessert that’s particularly tasty straight fromthe oven.1 apple, cored and thinly sliced1 tsp. lemon juice4 drops Clear Stevia1 Melba toast, finely crumbled6 to 8 drops Capella Gingerbread1/4 tsp. powdered Stevia1. Preheat the oven to 375° F.2. Overlap the apple slices in the bottom of a medium-size ramekin or oven-proof dish and sprinklewith the lemon juice and Clear Stevia.3. In a small bowl combine the crumbs, Capella drops, and powdered Stevia and sprinkle on top of theapples. Bake until the apples are fork tender and the topping is slightly crisped, about 15 minutes.Makes one serving. Each serving has 115 calories. (1 fruit, 1 Melba)www.MyHCGPlus.com www.Facebook.com/MyHCGPlus 1-888-HCG(424)-5220

Apple Cookies by Jeni SevillaPulp from 1 apple1/8 teaspoon cinnamonPinch of nutmegVanilla Stevia to taste1 tablespoon lemon juicePage 28Mix pulp from 1 apple (use juice for a virgin apple martini) Mix with stevia and spices and form intocookies (1-2). Bake the cookies for approximately 15-20 minutes or until slightly brown.Simple Strawberry Surprise by MyHCGPlusThis easy way of sweetening up your strawberry selection is perfect with the occasional cottage cheeseprotein and always great even on its own.10 strawberries, stemmed and sliced10 drops Sweetleaf Stevia Berry drops2 Tbsp. purified water1 tsp. lemon juice1/2 cup nonfat cottage cheese1 Tbsp. crushed Strawberry Crisp snacks1. Place the strawberries in a small bowl. Stir together the Berry drops, water, and lemon juice in ameasuring cup and pour over the strawberries, stirring gently to coat. Refrigerate, stirring occasionally,for at least 30 minutes.2. Spoon the cottage cheese into a serving dish. Top with the flavored sliced strawberries, sprinkle withthe crushed strawberry crisp snacks, and serve.Makes one serving. Each serving has 80 calories. (1 fruit, 1/2 protein)www.MyHCGPlus.com www.Facebook.com/MyHCGPlus 1-888-HCG(424)-5220