PRIME Appetite and Weight Reduction FAST Cook Book - Appetizers and Salads

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APPETIZERS AND SALADS

 

Japanese Cucumber Salad

Supplement Ingredients

1 8" cucumber sliced/ diced
2 tablespoons apple cider vinegar
1 tablespoon fresh lemon juice
1 tablespoon Bragg's amino acids
1 teaspoon finely minced onion
Cayenne pepper to taste
Stevia to taste

Directions

Mix Supplement Ingredients together, marinate for 15 minutes or more and serve chilled.
Variations: Marinate cucumbers in Sweet wasabi marinade

Makes one serving (1 vegetable)

Nutrition:
0 g Fat
8 g Carbohydrate
1.5 g Protein
42 Calories

Chilled Curry Chicken Salad

Supplement Ingredients

5-7 ounces diced chicken
1 Granny Smith apple diced
Several stalks celery diced (optional)
¼ cup water
2 tablespoons lemon juice
1 tablespoon finely minced onion
1 clove of garlic crushed and minced
¼ teaspoon curry powder or to taste
Dash of garlic powder
Dash of onion powder
Dash of cayenne pepper
Dash of cinnamon
Dash of turmeric
Stevia to taste

Directions

In small saucepan lightly sauté chicken in lemon juice until lightly brown, add ¼ cup water and spices. Stir well and simmer over low heat until liquid reduces to form a sauce and chicken is cooked well. Add water as needed to create the consistency you want. Chill, add chopped apple and celery or omit the celery and serve over a green salad.

Makes 1 serving (1 protein, 1 vegetable, 1 fruit)

Nutrition:
7.25–10 g Fat
32 g Carbohydrate
27-38.75 g Protein
305-375 Calories


Lobster Salad

Supplement Ingredients

5-7 ounces lobster tail diced
Several stalks celery, sliced steamed fennel bulb, or tomatoes (optional)
1 tablespoon lemon juice
1 teaspoon apple cider vinegar
Pinch of chopped green onion
Pinch of tarragon
Sea Salt and black pepper to taste
Stevia to taste

Directions

Mix lobster, liquid Supplement Ingredients and spices together and serve over a salad, arugula greens, or with another vegetable.

Makes 1 serving (1 protein, 1 vegetable)

Recipe Updates for Phase 3: Stir in 1-2 tablespoons mayonnaise or sour cream.
You can also add any kind of fresh fruit like grapes, diced apple, or top with stevia caramelized pear slices. Add a small amount of chopped walnuts, almonds, or pine nuts for added crunch.

Nutrition:
1.25–1.50 g Fat
16.5-18 g Carbohydrate
31.25-50.25 g Protein
208-262 Calories


Crab Spiced Salad

Supplement Ingredients

5-7 ounces crab
Several stalks celery diced (optional)
1 tablespoon lemon juice
2 teaspoons apple cider vinegar
1 tablespoon Bragg's Liquid Aminos
1 tablespoon finely minced red onion
Dash of garlic powder
Dash of onion powder
Cayenne pepper to taste
Sea Salt and black pepper to taste
You may substitute 1 teaspoon of Old Bay seasoning for the powdered Supplement Ingredients.

Directions

Steam the crab and chop into medium chunks. Toss with onions, spices, and liquid Supplement Ingredients. Marinate for 15 minutes or more and serve over mixed green salad or add diced celery.

Makes one serving (1 protein, 1 vegetable)

Nutrition:
2–2.50 g Fat
8 g Carbohydrate
28-38.50 g Protein
176-230 Calories

Simple Shrimp Cocktail

Supplement Ingredients

5-7 ounces raw shrimp (approximately 10-12 medium shrimp steamed)
Cocktail sauce
3 ounces tomato paste
2 tablespoons lemon juice
1 tablespoon apple cider vinegar
1 teaspoon hot sauce
1/8 teaspoon of horseradish or to taste
Dash of mustard powder
Stevia to taste
Sea Salt and pepper to taste
Water as needed for desired consistency

Directions

Mix tomato paste, vinegar, horseradish, lemon juice and spices together and allow spices to marinate and dipping sauce to chill. Add additional water as needed to create desired consistency. Steam the shrimp until pink and well cooked. Chill shrimp for 30 minutes in the refrigerator and serve with cocktail dipping sauce.

Makes 1 serving (1 protein, 1 vegetable)

Nutrition:
3.25–4.50 g Fat
12.75-13.50 g Carbohydrate
40-55.50 g Protein
253-333 Calories


Cool Garlic Pickles

Supplement Ingredients

One cucumber sliced into rounds
4 cloves of garlic in thin slices
¼- ½ cup apple cider vinegar
3 tablespoons lemon juice
Sea Salt

Directions

Mix liquid Supplement Ingredients together. Sea Salt cucumber slices well. Pack cucumber slices tightly into a small glass canning jar layering garlic slices in between layers. Pour apple cider vinegar and lemon juice into container until liquid covers the slices. Refrigerate overnight. Pickles can be refrigerated for up to 4 days. Or marinate cucumber slices in Sea Salt, vinegar and garlic then use a pickle press or weighted plate to press out excess liquid.

Makes 1-2 servings (1 vegetable)

Nutrition:
0.50 g Fat
13 g Carbohydrate
1.50 g Protein
62 Calories


Orange Chicken and Cabbage Salad

Supplement Ingredients

5-7 ounces of chicken
½ head of any kind of cabbage
One orange (3 tablespoons of juice and remaining orange sliced or in segments)
1 tablespoon apple cider vinegar
2 tablespoons lemon juice
1 tablespoon Bragg's Liquid Aminos
Pinch of fresh or powdered ginger
Dash of cayenne (optional)
Stevia to taste (optional)
Sea Salt and fresh black pepper to taste

Directions

Marinate strips or chunks of chicken in apple cider vinegar, lemon juice and spices. Cook thoroughly browning slightly. Prepare dressing with 3 tablespoons of orange juice, Bragg's, stevia, black pepper, Sea Salt and cayenne.
You may add extra apple cider vinegar if desired. Shred cabbage into coleslaw consistency and toss lightly with dressing. Allow to marinate for at least 20 minutes or overnight. Top with chicken and orange slices.

Makes one serving (1 vegetable, 1 protein, 1 fruit)

Recipe Updates for Phase 3: Add a drizzle of olive or sesame oil, top with sliced almonds or sesame seeds.
Nutrition:
7.50–10.25 g Fat
42.50 g Carbohydrate
34.25-45 g Protein
354-424 Calories


Chilled Asparagus Salad

Supplement Ingredients

1 cup asparagus spears
3 tablespoons lemon juice
Fresh chopped mint leaves or parsley
2 tablespoons caper juice
1 tablespoon finely minced red onion
Sea Salt and pepper to taste

Directions

Lightly steam the asparagus until tender. Marinate in juices and spices for at least 30 minutes and enjoy. Variations: Toss with the marinade of your choice for flavor variety.

Makes one serving (1 vegetable)

Recipe Updates for Phase 3: Add olive oil or drizzle with melted butter.

Nutrition:
0 g Fat
8 g Carbohydrate
3 g Protein
39 Calories


Red Cabbage Salad

Supplement Ingredients

½ head of red cabbage
¼ cup apple cider vinegar
3 tablespoons Bragg's Liquid Aminos
3 tablespoons lemon juice
¼ teaspoon onion powder
¼ teaspoon garlic powder
1 clove finely minced garlic
1 tablespoon finely minced onion
Cayenne pepper to taste
Stevia to taste
Sea Salt and black pepper to taste

Directions

Combine spices with liquid Supplement Ingredients. Coat cabbage thoroughly with dressing and marinate for 1-2 hours or overnight to blend flavors.

Makes 1-2 servings (1 vegetable)

Recipe Updates for Phase 3: Add olive oil or flax seed oil. Toss with crumbled bacon or gorgonzola cheese.

Nutrition:
0.75 g Fat
45.75 g Carbohydrate
8 g Protein
192 Calories


Orange Cucumber Salad

Supplement Ingredients

1 cucumber sliced
Orange slices (1 orange)
Orange juice from 3 segments
1 tablespoon lemon juice
1 teaspoon apple cider vinegar (try tarragon garlic infusion 58)
1 teaspoon fresh tarragon minced
1 tablespoon red onion minced
Sea Salt and pepper to taste
Stevia to taste
Chopped fresh mint leaves (optional)

Directions

Combine apple cider vinegar, stevia, onion, and spices and mix well. Add cucumber and orange slices, tarragon, Sea Salt, and pepper to taste. Marinate for 30 minutes. Garnish with fresh mint leaves.

Makes one serving (1 vegetable, 1 fruit)

Recipe Updates for Phase 3: Drizzle with hazelnut oil, top with toasted pine nuts.

Nutrition:
0.50 g Fat
24.25 g Carbohydrate
2.75 g Protein
112 Calories


Apple Coleslaw

Supplement Ingredients

½ head cabbage
1 apple diced (optional)
2 tablespoons lemon juice
1 tablespoon apple cider vinegar
¼ teaspoon garlic powder
Dash of mustard powder
Dash of cinnamon (optional)
Sea Salt and pepper to taste
Stevia to taste

Directions

Slice cabbage in very thin strips. Toss with lemon juice and spices. Allow to marinate for 30 minutes or overnight. Add apples and a 1/8 teaspoon of cinnamon to make an apple slaw.

Makes 1-2 servings (1 vegetable coleslaw) (1 vegetable, 1 fruit apple slaw)
Recipe Updates for Phase 3: Add mayonnaise or Greek yogurt for a creamier texture.

Nutrition:
0.5 g Fat
58.25 g Carbohydrate
6.5 g Protein
233 Calories


Fennel Citrus Salad

Supplement Ingredients

½ grapefruit cut into medium chunks or 1 orange in segments
Fennel bulb steamed
2 tablespoons lemon juice
Chopped mint or cilantro
Stevia to taste

Directions

Slice fennel bulb and cut citrus into chunks. Combine Supplement Ingredients in a bowl.
Mix well and chill.

Makes 1 serving (1 vegetable, 1 fruit)

Recipe Updates for Phase 3: Drizzle with olive oil and top with pine nuts

Nutrition:
0.25 g Fat
21.25 g Carbohydrate
2 g Protein
87 Calories


Cucumber Thai Salad

Supplement Ingredients

1 whole cucumber cut julienne style
2 tablespoons Bragg's Liquid Aminos
2 tablespoons lemon juice
2 tablespoons vegetable broth (optional)
1 tablespoon chopped green onion
1 clove of garlic crushed and minced
1 basil leaf rolled and sliced
1 teaspoon cilantro leaves chopped
1/8 teaspoon red chili flakes
Sea Salt and pepper to taste
Stevia to taste

Directions

Chop up cucumber in julienne strips. Mix liquid Supplement Ingredients with the garlic, onion, fresh herbs and chili flakes. Mix in cucumbers and coat thoroughly with spice mixture. Allow to marinate for 10 minutes or overnight.

Makes 1-2 servings (1 vegetable)

Recipe Updates for Phase 3: Add a little sesame oil or chili oil. Add chopped bell pepper or other vegetables. Top with a tablespoon of crushed peanuts.

Nutrition:
0.50 g Fat
9 g Carbohydrate
1.50 g Protein
46 Calories


Chicken and Apple Salad

Supplement Ingredients

5-7 ounces chicken cooked and diced
1 apple diced
3 stalks celery diced
3 tablespoons lemon juice
1/8 teaspoon cinnamon
Dash of nutmeg
Dash of cardamom
Dash of Sea Salt
Stevia to taste
Wedge of lemon

Directions

Mix Supplement Ingredients together, sprinkle with stevia and cinnamon. Chill for 20 minutes. Serve with a wedge of lemon and enjoy.

Makes 1 serving (1 protein, 1 vegetable, 1 fruit)

Recipe Updates for Phase 3: Add chopped walnuts or raw almonds. Mix in low sugar Greek yogurt or 1 tablespoon of mayonnaise for a creamier texture.

Nutrition:
8–10.75 g Fat
41 g Carbohydrate
28-39 g Protein
338-408 Calories


Celery Curry Salad

Supplement Ingredients

Several celery stalks diced
2 tablespoons Bragg's Liquid Aminos
3 tablespoons lemon juice
1 tablespoon apple cider vinegar
1 tablespoon chopped green onions
Curry to taste
Stevia to taste

Directions

Add spices to liquid Supplement Ingredients and mix thoroughly. Coat celery thoroughly and allow flavors to marinate for 20-30 minutes and serve. Variations: Add chopped tomatoes (used as a fruit serving)

Makes 1 serving (1 vegetable)

Nutrition:
0.25 g Fat
10 g Carbohydrate
1.50 g Protein
47 Calories


Ceviche

Supplement Ingredients

5-7 ounces chilled cooked white fish or shrimp (shrimp preferred)
3 tablespoons lemon or lime juice
1 cup diced tomatoes
1 tablespoon chopped onion
1 clove garlic crushed and minced
Fresh chopped cilantro
Dash hot sauce
Sea Salt and pepper to taste

Directions

Steam the shrimp or fish. Add lemon, onion, garlic and chopped cilantro.
Stir in diced tomatoes and hot sauce. Chill and marinate the Supplement Ingredients in the refrigerator. Traditionally ceviche is not cooked. The citric acids cook the fish. This is an alternative to cooking the shrimp or fish.

Makes 1 serving (1 protein, 1 vegetable)

Recipe Updates for Phase 3: Add diced jalapeno, add additional types of seafood.
Serve over cream cheese for a vegetable dip. For a sweeter ceviche try adding a little fresh fruit.

Nutrition:
3.50–5 g Fat
12.75-13.50 g Carbohydrate
40-55.50 g Protein
248-328 Calories


Cool Fennel Salad

Supplement Ingredients

1 fennel bulb steamed and diced
2 tablespoons lemon juice
1 teaspoon apple cider vinegar (optional)
1 teaspoon minced red onion
Dash of turmeric
Sea Salt and pepper to taste
Stevia to taste
Chopped fresh mint leaves (optional)

Directions

Steam fennel until bulb is tender, Marinate Fennel in vinegar and spices or any marinade and chill until ready to serve. Serve with appropriate fruit or lemon juice. Add Sea Salt and pepper to taste. Works well with chopped apple or slices of orange. (Only use the orange if you marinated with orange juice, remember not to mix fruits)

Makes 1 serving (1 serving vegetable)

Nutrition:
0.25 g Fat
8.25 g Carbohydrate (5 g fiber)
1 g Protein
35 Calories


Strawberry Cucumber Salad

Supplement Ingredients

1 whole cucumber
5-7 sliced strawberries
1 serving strawberry vinaigrette
Fresh ground white pepper
Stevia to taste

Directions

Slice strawberries and cucumber. Toss with strawberries, dressing, stevia and pepper to taste. Allow to marinate for at least 10 minutes.

Makes 1-2 servings (1 vegetable, 1 fruit)

Nutrition:
0.50 g Fat
19.50 g Carbohydrate
1.50 g Protein
94 Calories


Chinese Chicken Salad

Supplement Ingredients

5-7 ounces chicken breast
¼ cup cabbage
3 tablespoons Bragg's Liquid Aminos
1 tablespoon apple cider vinegar
1 tablespoon minced green onion
1 clove of garlic crushed and minced
Fresh grated ginger or a dash of powdered
Pinch of red pepper flakes
Stevia to taste
Sea Salt and pepper to taste

Directions

Brown the chicken with lemon juice, 1 tablespoon Bragg's, garlic, and onion. Slice cabbage into fine strips. Steam lightly until cooked. Drain off excess liquid. Add chicken, ginger, Sea Salt and pepper and chill. Sprinkle with additional Bragg's liquid aminos.

Makes 1 serving (1 protein, 1 vegetable)

Recipe Updates for Phase 3: Drizzle with sesame oil. Add additional vegetables such as bell pepper and mushrooms. Sprinkle with toasted almonds or sesame seeds.

Nutrition:
7.50–10.25 g Fat
13.50 g Carbohydrate
29.75-40.50 g Protein
233.50-303.50 Calories


Apple Asparagus Salad

Supplement Ingredients

6-8 stalks of asparagus chopped
1 apple diced
4 tablespoons lemon juice and water as needed
¼ teaspoon gram masala or cinnamon
1 tablespoon finely minced onion
Sea Salt and pepper to taste
Stevia to taste

Directions

Marinate asparagus in vinaigrette for 10 minutes or so. Lightly sauté asparagus in lemon juice until just lightly cooked. Toss with finely chopped onion, apple, and spices. Add Sea Salt, pepper, and stevia to taste. Chill in refrigerator for 10 minutes and serve as a salad or hot as a side dish.

Makes 1 serving (vegetable, 1 fruit)

Nutrition:
0 g Fat
40 g Carbohydrate
3 g Protein
159 Calories


Chicken Fruit Arugula Salad

Supplement Ingredients

5-7 ounces of chicken
2 or more cups of arugula greens
Your choice of apple, orange, strawberry or grapefruit slices
Dressing made from your choice of compatible fruit
1 tablespoon chopped red onion
Sea Salt and pepper to taste

Directions

Cook chicken with a little lemon juice and water until slightly browned.
Prepare and wash arugula. Lay chicken slices on top of arugula salad and top with fruit and a dressing made from your fruit of choice. Examples: Strawberry vinaigrette, grapefruit vinaigrette, sweet orange dressing etc. See recipes for Sauces, Dressings and Marinades.

Makes 1 serving (1 protein, 1 vegetable, 1 fruit)

Nutrition: (average calories – variable based on fruit choice)
7–9.75 g Fat
10 g Carbohydrate
26.5-37.25 g Protein
210-280 Calories


Horseradish Coleslaw

Supplement Ingredients

½ head finely chopped cabbage
¼ cup apple cider vinegar
3 tablespoons broth (beef, vegetable, or chicken)
1-2 tablespoon Bragg's Liquid Aminos
1 tablespoon lemon juice
1 tablespoon minced red onion
¼ teaspoon horseradish or to taste
Pinch of celery seeds
Sea Salt and black pepper to taste

Directions

Chop up cabbage finely. Discard any tough parts of the cabbage. In a small bowl combine the liquid Supplement Ingredients, horseradish and spices. Toss dressing mixture with cabbage. Allow to marinate for at least an hour or overnight.
Makes 1-2 servings (1 vegetable)

Recipe Updates for Phase 3: Add ¼ cup mayonnaise. Omit the lemon juice and vinegar.

Nutrition:
0.5 g Fat
98.25 g Carbohydrate
6.5 g Protein
126 Calories


Strawberry on Melba Toast

Supplement Ingredients

1 Melba toast
2 strawberries
Stevia to taste

Directions

Puree fresh strawberries with stevia and serve on top of allowed Melba toast or sprinkle crushed Melba toast over strawberry puree for a wonderful crunchy texture. Variations: add a little vanilla powder or cinnamon to the crushed Melba toast for additional flavor.

Makes 1 serving (1 Melba toast, 1 fruit)

Nutrition:
0 g Fat
4.5 g Carbohydrate
0.25 g Protein
20 Calories


Melba Toast Croutons

Cinnamon

Supplement Ingredients

1 serving Melba toast
Lemon juice
Pinch of cinnamon
Nutmeg
Powdered stevia

Garlic

Supplement Ingredients

1 serving Melba toast
Lemon juice
Pinch of garlic powder
Pinch of onion powder
Paprika
Sea Salt and pepper to taste

Directions

Sprinkle the Melba toast with lemon juice and spices and bake for 5 minutes in a 350 degree oven or dust dry with your choice of spices.

Makes 1 serving (1 Melba toast)

Nutrition:
0 g Fat
2.5 g Carbohydrate
0.25 g Protein
12 Calories

Spicy Cucumber on Melba Toast

Supplement Ingredients

1 Melba toast
2-3 slices of cucumber
1 tablespoon apple cider vinegar
Pinch of minced red onion
Pinch of onion and garlic powder to taste
Dash of cayenne or chili pepper
Sea Salt and pepper to taste

Directions

Combine spices with apple cider vinegar. Marinate cucumber slices in spice mixture. Top Melba toast with cucumber and sprinkle with onion. Save additional cucumber for an additional snack. Variations: sprinkle the crumbs on top of a cucumber salad.

Makes 1 serving (1 Melba toast, 1 vegetable)

Nutrition:
0 g Fat
2.5 g Carbohydrate
0.25 g Protein
12 Calories


Celery with Chicken Salad

Supplement Ingredients

5-7 ounces of chicken
Several stalks celery
2 tablespoons Bragg's Liquid Aminos
1 tablespoon lemon juice
1 teaspoon apple cider vinegar
¼ teaspoon organic poultry seasoning
1 tablespoon minced onion
Sea Salt and pepper to taste

Directions

Cook chicken in a little water or chicken broth. Finely chop all Supplement Ingredients.
Mix with spices and additional liquid Supplement Ingredients. Serve with celery sticks or mix in diced celery and your choice of dressing or dipping sauce.

Makes 1 serving (1 protein, 1 vegetable)

Nutrition:
7.25–10 g Fat
5 g Carbohydrate
26.5-37.25 g Protein
205.50-276.25 Calories

 

Table of Contents - Click on an Item to Go Direct to the Page


Introduction
List of Suggested foods found on the original FAST Diet
APPETIZERS AND SALADS
CHICKEN CREATIONS
BEEF CREATIONS
SEAFOOD CREATIONS
VEGETABLES
SOUP SELECTIONS
TASTY DESSERTS
STRICTLY DRINKS
SAUCES, DRESSINGS AND MERINADES
Appendix A - HELPFUL TIPS FOR IMPROVING PREPARATION
About the Author - Daniel C Riedel: BA, D.Div, SPN