Cucumber & Mint Soup

This recipe is for the maintenance portion of the hCG diet. An alternative to the vegetable choice. 120 calories per 7 ounce serving. The fat content varies on the choice of dairy.

Cucumber & Mint Soup

1 1/2 cups nonfat plain yogurt
1/2 cup low-fat sour cream (or 1/2 cup nonfat yogurt and 1 tablespoon lemon or lime juice)
1/3 cup mint leaves, plus a few extra sprigs for garnish
1/4 cup flat-leaf parsley leaves
3 green onions, trimmed and roughly chopped
2 English cucumbers, peeled, and seeded and roughly chopped
1 clove garlic, roughly chopped
Salt and white pepper to taste

Put all of the ingredients into a blender and purée until smooth. Transfer to a bowl, cover and chill for at least 2 hours. Ladle into bowls and serve, garnished with sprigs of mint.

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Cucumber & Dill Salad

Cucumber & Dill Salad

2 English cucumbers, very thinly sliced
1 small white onion, very thinly sliced
2 teaspoons sea salt, more to taste
2 tablespoons white or red wine vinegar
1 tablespoon finely chopped fresh (or 1 teaspoon dried) dill

Toss cucumber and onion slices in a large colander with 2 teaspoons sea salt. Place colander over a bowl to catch draining liquid and refrigerate for 1 to 2 hours. The cucumbers will shrink considerably as the salt releases their moisture.

Rinse cucumbers and onions under cold running water to rinse off salt. Set aside to drain thoroughly, about 20 minutes.

Toss drained cucumber and onion with wine vinegar, dill and a pinch of salt, if desired. Cover and refrigerate 1 to 2 hours more until ready to serve.

5 ounces of salad is 20 calories.

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Pickled Slaw

Pickled Slaw

1 head green and/or red cabbage, very thinly sliced
1/2 red onion, very finely sliced
1/2 English cucumber, halved lengthwise and thinly sliced in matchsticks
1 tablespoon celery seed
4 drops liquid stevia or 1 packet powdered stevia
1/3 cup apple cider vinegar
Salt and pepper

Mix all ingredients very well. Cover and refrigerate for at least 3 hours, stirring occasionally. Best if allowed to marinate overnight before serving.

Approx. 34 calories per 3 ounce serving.

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Spinach Salad #2

Another very quick all-encompassing meal.

Spinach Salad with Orange

1 1/2 cups fresh spinach leaves
1 medium navel orange
100 grams of grilled chicken, thinly sliced or diced
2-3 drops of liquid stevia or 1/4 packet of powdered stevia
A dash of black pepper
3 tablespoons water
1 teaspoon white wine vinegar

Peel the orange and it down into segments. In a small bowl, juice 2 of the orange segments and mix the juice with the stevia, black pepper, water and vinegar to make a dressing. Mix the remaining orange segments with the spinach in a serving bowl. Top with the chicken then drizzle the dressing over the salad. Serve immediately.

This recipe counts as 1 protein, 1 fruit and 1 vegetable serving.

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Spinach Salad #1

A quick all-encompassing meal.

Spinach Salad with Strawberries

1 1/2 cups fresh spinach leaves
4 ounces fresh strawberries
100 grams of grilled chicken, thinly sliced or diced [or 100 grams fat free cottage cheese]
2-3 drops of liquid stevia or 1/4 packet of powdered stevia
A dash of black pepper
2 tablespoons water
1 teaspoon white wine or champagne vinegar

In a small bowl, smash 1 ounce of the strawberries with the stevia, black pepper, water and vinegar to make a dressing. Thinly slice the remaining strawberries and mix with the spinach in a serving bowl. Top with the chicken/cottage cheese then drizzle the dressing over the salad. Serve immediately.

This recipe counts as 1 protein, 1 fruit and 1 vegetable serving.

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Strawberries & Cheese

This makes a very quick meal when served with a salad.

Strawberries & Cheese

1 serving of Baked Strawberries or 4 ounces fresh strawberries, thinly sliced
100 grams fat free cottage cheese
Stevia to taste
1/2 teaspoon vanilla bean powder (optional)

In a bowl, mix together the cottage cheese, stevia & vanilla bean powder. Top with the strawberries.

This recipe counts as 1 protein serving & 1 fruit serving.

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Baked Strawberries

This recipe is a take on my favorite low-carb strawberry cobbler.

Baked Strawberries

4 ounces strawberries
1 teaspoon lemon juice
1/2 packet powdered stevia or 3 drops liquid stevia

Preheat oven to 350 degrees. Thinly slice the strawberries and fan them out in layers inside a 7 ounce oven proof ramekin. Mix together the stevia and lemon juice. Pour over the strawberries. Bake for 25 minutes. Remove from oven and let cool for 15 minutes before serving. Also tasty served at room temperature or cold. Serves one.

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