50 phase 1 Recipes

extra virgin olive oil, onion, thinly sliced, head cauliflower, cut into floretes , along with the finely chopped stems, low sodium chicken broth, reduced-fat sour cream, nutmeg, salt, pepper

sugar-free gelatin mix (your choice of flavor), fat-free cottage cheese (small or large curd ), sugar-free cool whip (it is low fat), nuts

extra virgin olive oil, zucchini , cut into 1/4 inch slices, onion, thinly sliced, garlic cloves, minced, salt, fresh ground black pepper, diced tomatoes, drained, roasted red pepper, thinly sliced (or preferred 2 pequillo peppers, from a jar, thinly sliced), cod , fillets (4-6 oz fillets), fresh parsley, chopped

garlic cloves, mashed, salt, low-fat mayonnaise, fat-free half-and-half, fresh lemon juice, dijon mustard, fresh ground pepper

pecan halves, chopped fine, egg, cinnamon, vanilla, cocoa powder, sugar substitute

almonds, fat-free evaporated milk, canned, skim milk, skim milk, egg substitute, granular sugar substitute, almond extract, vanilla extract, sugar-free maple syrup

red onions, sliced finely, garlic cloves, minced, harissa (use (to taste), canned chick-peas, drained, canned diced tomatoes, handful arugula leaf, handful baby spinach leaves, salt & freshly ground black pepper, to taste

cage free eggs or 1/2 cup liquid egg substitute, ground nutmeg, ground cinnamon, cap full pure vanilla extract, salted butter or south beach friendly margarine

reduced-sodium soy sauce, rice wine vinegar, fresh ginger, grated, garlic clove, minced, canola oil

low-fat low-sugar , artifically sweetened vanilla soymilk, nonfat plain yogurt, firm silken tofu, dry-roasted almonds, sugar substitute

low-fat mayonnaise, crumbled blue cheese, fresh lemon juice, hot pepper sauce, buttermilk, salt, fresh ground pepper

extra virgin olive oil, onion, chopped, dried thyme, paprika, salt, red bell pepper, diced, button mushrooms, roughly chopped, zucchini, diced, garlic clove, minced

low fat cottage cheese or 16 oz ricotta cheese, plain low-fat yogurt, eggs, granular sweetener equal to 1/2 cup sugar, vanilla extract, grated lemon rind (or to taste), lemon juice (or to taste)

chopped green pepper, chopped scallions, chopped red pepper, egg whites, equals 1/4 cup low fat shredded cheddar cheese

skim milk, nonfat plain yogurt, coffee, brewed, sugar-free chocolate syrup, sugar substitute, ice cubes

olive oil, onion, chopped, garlic clove, chopped, green pepper, chopped, sazon goya (1 packet), dried oregano or 1 tsp fresh oregano, black beans, drained and rinsed, chicken broth, cilantro, chopped plus additional (to garnish ), fresh tomato, chopped (roma works best )

nonfat plain yogurt, fresh cilantro, chopped, fresh lime juice, extra virgin olive oil, salt, fresh ground pepper

sweet potatoes , sliced into 1/4-inch thick half moons, extra virgin olive oil, salt, fresh ground pepper