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PRIME Appetite and Weight Reduction FAST Cook Book - Vegetable Recipe Creations

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VEGETABLES


Cabbage Alternative Rice Noodles

Supplement Ingredients

½ - 1 head of cabbage finely chopped into rice sized or noodle size pieces
Your choice of spices
1 cup chicken, vegetable broth or water

Nutrition:
0.5–1 g Fat
25.25-50.5 g Carbohydrate
6.5-13 g Protein
109-218 Calories
Added Supplement Ingredients are negligible

 

Mexican rice style
1 cup chicken or vegetable broth
2 tablespoons minced onion
1 clove of garlic crushed and minced
¼ teaspoon Mexican oregano
¼ teaspoon cayenne pepper or to taste
Dash of cumin to taste
Fresh chopped cilantro
Sea Salt and pepper to taste

Italian style
1 cup chicken or vegetable broth
¼ teaspoon fresh or dried oregano
¼ teaspoon dried basil or 5 leaves fresh basil rolled and sliced
2 tablespoons minced onion
1 clove garlic crushed and minced
Sea Salt and pepper to taste

Indian style
½ teaspoon curry
2 tablespoons minced onion
1 clove garlic crushed and minced
¼ teaspoon cumin
Sea Salt and pepper to taste
Or …
½ teaspoon ginger
3 tablespoons Bragg's Liquid Aminos
2 tablespoons lemon juice
3 tablespoons orange juice (optional)
2 tablespoons chopped onion
1 clove garlic crushed and minced

Directions

In a large frying pan sauté cabbage with a little water (vegetable or chicken broth may be substituted) and liquid Supplement Ingredients. Add spices and cook until cabbage is tender adding water as necessary. Add ground beef or chicken to the spiced cabbage if desired.

Makes 2 or more servings (1 vegetable)

 


Classic Steamed Broccoli
Standard broccoli dish for all occasions.

Supplement Ingredients

¼ pound fresh broccoli separated into florets
1 teaspoon fresh lemon juice
1 tablespoons water
1/2 clove garlic
1 pinch sea salt
¼ tablespoon lemon juice
Dash fresh ground pepper

Directions

Place broccoli florets in a large skillet over medium heat. Stir 2 teaspoons lemon juice into water in a small bowl and pour the mixture into the skillet. Cover and steam until broccoli is bright green and tender, 10 to 15 minutes.

While broccoli is steaming, heat 2 tablespoons water in a small saucepan over medium-low heat and stir in garlic and salt; turn heat to low and let the garlic gently fry until golden brown, about 8 minutes. Drain water from cooked broccoli and return to skillet; sprinkle with 2 more teaspoons lemon juice and the garlic mixture. Sprinkle broccoli with black pepper, toss to combine, and season with a bit more pepper if desired.

Makes 1-2 servings (1 vegetable)

Post diet variations: Typically garlic is cooked with butter in the classic version. 1 Teaspoon butter can be substituted for water after the fast weight loss program, but this should be done sparingly, as butter is not a "good" fat.

Nutrition:
0.25 g Fat
7.5 g Carbohydrate
3 g Protein
39 Calories

 


Classic Steamed Mashed Cauliflower
A standard cauliflower dish for all occasions - great alternative to mashed potatoes!

Supplement Ingredients

1 Head cauliflower – Cut into florets
4 Oz herbed goat cheese

Directions

Put cauliflower pieces in a large microwave-safe bowl with enough water to just cover the bottom of the bowl.

Cover bowl loosely with waxed paper or a paper towel and steam cauliflower in microwave on high until tender, 4 to 5 minutes; drain.
OR – Use a rice steamer and steam cauliflower in top rack till tender.

Place drained cauliflower in a food processor with goat cheese and puree until completely smooth; season with black pepper. Cauliflower can also be rough mashed with a fork or other utensil.

Makes about 8 servings (1 vegetable per serving)

Nutrition:
1.6 g Fat
29 g Carbohydrate
11 g Protein
146 Calories

 


Chard with Onion and Garlic

Supplement Ingredients

6 cups Swiss or red chard
1 tablespoon apple cider vinegar
½ cup vegetable, chicken broth or water
4 tablespoons lemon juice to taste
6 cloves of garlic chopped
2 tablespoons chopped onion
½ teaspoon garlic powder
Sea Salt and pepper to taste

Directions

In a frying pan add chard, water, onion, garlic and spices to the water and liquid Supplement Ingredients and sauté for 5 minutes or to desired level of doneness.
Sprinkle with lemon and Sea Salt and pepper to taste.

Makes 1-2 servings (1 vegetable)

Nutrition:
0.5 g Fat
8.5 g Carbohydrate
3.6 g Protein
42 Calories

 


Chicory Salad (Cold)

Supplement Ingredients

1 Cups Chopped fresh chicory
2 teaspoons apple cider vinegar
1 tablespoon Bragg's Liquid Aminos
1 tablespoon lemon juice
Sea Salt and pepper to taste

Directions

Chop chicory very fine. Stir in apple cider vinegar and lemon juice. Add Sea Salt and fresh ground black pepper to taste. Enjoy as a side dish or cool salad. Phase 2 variations: Add tomatoes and chopped fresh mint or mix in a little orange juice. Add finely minced red onion and garlic or chopped apple and stevia.

Makes 1 serving (1 vegetable)

Recipe Updates for Phase 3: Add a little olive, walnut, or hazelnut oil. Sprinkle with 1 tablespoon chopped walnuts and feta cheese.

Nutrition:
0 g Fat
3 g Carbohydrate
1 g Protein
14 Calories

 


Caramelized Onion Garnish

Supplement Ingredients

½ large onion cut into fine rings
4 tablespoons lemon juice
Vanilla stevia to taste
Small amount of water as needed
Pinch of Sea Salt

Directions

Preheat skillet. Add small amount of water to bottom of pan and add lemon juice and stevia. Add onion rings and stevia and cook quickly periodically deglazing the pan with a little more water to create a sweet caramel sauce.
Serve immediately over steak or chicken. Spoon any remaining sauce created by deglazing over the top. Can be served chilled and added as a topping to salads.

Makes 4 servings

Nutrition:
0 g Fat
7.5 g Carbohydrate
0.75 g Protein
31.5 Calories

 


Red Onion Garnish

Supplement Ingredients

½ red onion cut into rings
¼ cup apple cider vinegar
2 tablespoons lemon juice
1 bay leaf or pinch of bay leaf powder
1 clove garlic crushed and minced
Pinch of dried basil and oregano (optional)
Sea Salt and pepper to taste
Small amount of water

Directions

Put onion in a baking dish with apple cider vinegar, water, and spices. Bake at 375 for 10 minutes. Serve hot over beef or chicken or chill and add to salads. Can also be sautéed in a small frying pan deglazing periodically.

Phase 2 variations: substitute a sprinkle of rosemary, tarragon or dill instead of other spices. Or sprinkle with organic poultry seasoning.

Makes 4 servings

Recipe Updates for Phase 3: Brush with olive oil before baking or sauté with browned butter and spices. Top with fresh grated parmesan or Romano cheese. Try baked, topped with a slice of provolone or mozzarella cheese.

Nutrition:
0 g Fat
7.5 g Carbohydrate
0.75 g Protein
31.5 Calories

 


Spinach with Garlic

Supplement Ingredients

4 cups (30 g) fresh spinach
½ cup chicken broth or water
2 tablespoons lemon juice
2 tablespoons minced onion
2 cloves garlic crushed and minced
¼ teaspoon onion powder
Pinch red pepper flakes

Directions

Sauté the onion and garlic lightly in frying pan with a little water and lemon juice until soft. Add fresh garlic and spices. Stir in fresh spinach leaves and cook lightly. Serve with your favorite chicken or fish dish.

Makes 1-2 servings (1 vegetable)

Nutrition:
0 g Fat
4 g Carbohydrate
4 g Protein
28 Calories

 


Cabbage with Saffron

Supplement Ingredients

Chopped cabbage (½ head)
1 cup chicken broth or water
2 tablespoons onion finely chopped
1 clove garlic crushed and minced
Pinch of saffron powder or threads softened in water and made into a paste.
1/8 teaspoon turmeric
Dash of mustard powder
Sea Salt and pepper to taste

Directions

In a large frying pan, heat chicken broth and spices. Add cabbage and cover
pan with a lid. Cook cabbage until tender adding water if necessary to keep from burning and coating with the spice mixture. Serve hot with chicken or chilled for a cool salad.

Makes 1-2 servings (1 vegetable)

Nutrition:
0.5 g Fat
25.25 g Carbohydrate
6.5 g Protein
109 Calories

 


Radish Relish

Supplement Ingredients

6-7 large red radishes
3 tablespoons of apple cider vinegar
Dash of garlic powder
Dash of onion powder
Sea Salt and pepper to taste
Stevia to taste (optional)

Directions

Combine liquid Supplement Ingredients with powdered spices. Finely dice radishes and marinate in liquid mixture for 1-3 hours or overnight. Use as a topping on your protein servings or as a side dish.

Makes 1-2 servings (1 vegetable)

Nutrition:
0 g Fat
1.5 g Carbohydrate
0 g Protein
6 Calories

 


Indian Spinach

Supplement Ingredients

4 cups (30 g) fresh spinach
2 tablespoons minced onion
¼ cup chicken broth or water
1/8 teaspoon cumin
1/8 teaspoon paprika
1/8 teaspoon turmeric
Pinch of fresh grated ginger
Pinch of ground coriander
Sea Salt and pepper to taste

Directions

Sauté spices in chicken broth with onion. Add spinach and stir gently until cooked. (substitute ¼ teaspoon garam masala for dry spices) Variations: add chicken or shrimp.

Makes 1-2 servings (1 vegetable)

Recipe Updates for Phase 3: Add melted butter or ghee. Stir in chunks of paneer cheese to make palak paneer, a traditional Indian dish.

Nutrition:
0 g Fat
4 g Carbohydrate
4 g Protein
28 Calories

 


Celery Bake

Supplement Ingredients

1 head celery
½ cup beef, chicken broth, or water
2 tablespoons lemon juice
2 tablespoons Bragg's Liquid Aminos
2 tablespoons chopped onions
1 clove fresh chopped garlic
1 bay leaf
Pinch of red pepper flakes
Paprika to taste
Sea Salt and pepper to taste

Directions

Chop up celery into sticks and arrange in a baking dish. Dissolve spices in liquid Supplement Ingredients and pour over the celery. Bake in 375 degree oven in until soft and lightly brown on top. Serve with the juices and sprinkle with paprika. Add Sea Salt and pepper to taste.

Makes 1-2 servings (1 vegetable)

Nutrition:
1 g Fat
20 g Carbohydrate
5 g Protein
106 Calories

 


Cold Tomato Salad

Supplement Ingredients

2 chopped large tomatoes
¼ cup apple cider vinegar
1 tablespoon green onion sliced
1 garlic clove crushed and minced
Dash of mustard powder
¼ teaspoon basil
1/8 teaspoon thyme
1/8 teaspoon marjoram
Sea Salt and pepper to taste

Directions

Combine apple cider vinegar with spices. Pour over tomato chunks or slices. Marinate and chill for 1 hour before serving.

Makes 2 servings (1 vegetable)

Recipe Updates for Phase 3: Add olive oil or mayonnaise, mix in small slices of Swiss or crumbled feta cheese and sliced green olives.

Nutrition:
0.75 g Fat
14 g Carbohydrate
3 g Protein
64 Calories

 


Lemon Rosemary Sauce on Grilled Asparagus

Supplement Ingredients

1 cup asparagus
Juice of ½ lemon with rind
1 tablespoon Bragg's Liquid Aminos
1 clove garlic crushed and minced
¼ teaspoon rosemary
Dash of garlic powder
Dash of onion powder
Sea Salt and pepper to taste
Cayenne pepper to taste

Directions

Marinate asparagus in lemon, garlic, Sea Salt, cayenne pepper and Braggs.
Steam or grill asparagus spears to desired level of doneness. In a small saucepan place remaining lemon marinade along with lemon rind, ½ cup water, spices and cook until pulp starts to come out. You may add a little stevia if you wish for added sweetness. Reduce liquid by half. Remove lemon rind and pour over grilled asparagus. Garnish with lemon wedges and Sea Salt and pepper to taste.

Makes 1 serving (1 vegetable)

Nutrition:
0 g Fat
5 g Carbohydrate
3 g Protein
27 Calories

 


Beet Greens Pickled

Supplement Ingredients

2 cups (76 g) beet greens
¼ cup apple cider vinegar
1 tablespoon lemon juice
1 tablespoon Bragg's amino acids
1 clove garlic crushed and sliced
2 tablespoons minced onion
¼ teaspoon red pepper flakes or to taste
Sea Salt and pepper to taste
Stevia to taste (optional)

Directions

Combine liquid Supplement Ingredients and spices. Pour over beet greens and cook for
5-10 minutes stirring occasionally to mix spices. Add water as necessary.
Serve hot or cold.

Makes 1 or more servings (1 vegetable)

Recipe Updates for Phase 3: Add 2 tablespoons of crumbled bacon to the greens for added flavor.

Nutrition:
0 g Fat
1.5 g Carbohydrate
0.75 g Protein
16 Calories

 


Vegetable and Fruit Kabob Roasted

Supplement Ingredients

1 apple cut into large chunks
¼ onion cut into 1 inch petals
1 tomato cut into chunks
1 tablespoon apple cider vinegar
1 tablespoon lemon juice
½ teaspoon crushed mint leaves
½ teaspoon crushed cilantro leaves
Pinch of allspice
Stevia to taste

Directions

Marinate fruit and vegetables in lemon juice and vinegar with stevia and spices in the refrigerator for 20 minutes or more. Soak wooden skewers in water for five minutes. Layer chopped apple, onion petals, and tomato alternately on to skewers.
Place on grill for 5-8 minutes or until desired level of doneness. Top with herbs and serve with lemon wedges.

Makes 1 serving (1 fruit, 1 vegetable)

Nutrition:
0 g Fat
22 g Carbohydrate (5 g fiber)
0 g Protein
80 Calories

Nutrition:
0 g Fat
31 g Carbohydrate (5 g fiber)
0 g Protein
116 Calories

 


Hot Red Cabbage

Supplement Ingredients

½ head red cabbage
1 apple diced
½ cup apple cider vinegar
¼ cup water
2 tablespoons Bragg's Liquid Aminos
2 tablespoons chopped red onion
1 clove garlic crushed and minced
A pinch of red pepper flakes
Sea Salt and pepper to taste

Directions

Slow cook cabbage and apples in water, apple cider vinegar. Add spices and chopped onion, and garlic, and stevia. Add Sea Salt and pepper to taste. Serve hot or cold.

Makes 2 serving (1 vegetable, 1 fruit)

Nutrition:
0.75 g Fat
41.75 g Carbohydrate
8 g Protein
176 Calories

 


Peppered Hot Chicory

Supplement Ingredients

2 cups chicory
Sea Salt and pepper to taste
2 tablespoons lemon juice
¼ cup vegetable broth or water

Directions

Mince the chicory. In a small saucepan add chicory to broth and add lemon juice, Sea Salt and pepper. Cook for 3-5 minutes and serve hot.

Makes 1 or more servings (1 vegetable)

Recipe Updates for Phase 3: Add a little butter or olive oil or omit the lemon juice and add a small amount of half and half or cream cheese. Top with grated parmesan cheese or mix in crumbled feta cheese.

Nutrition:
0.5 g Fat
8.5 g Carbohydrate (5 g fiber)
3 g Protein
82 Calories

 


Fennel and Herbs

Supplement Ingredients

Fennel bulbs
½ cup vegetable broth or water.
2 tablespoons lemon juice
Your choice of marinade or dressing (See Sauces, Dressings and Marinades section for ideas)

Directions

Thoroughly wash and trim fresh fennel. Cook the fennel for several minutes in a little water or vegetable broth adding pepper, lemon, Sea Salt and fresh or dried herbs. Try Italian style or toss with Spicy Cajun or Dill Dressing.
Cook until the bulb portion is tender and delicious. Fennel may also be grilled on the barbeque.

Makes 1 or more servings (1 vegetable)

Recipe Updates for Phase 3: Drizzle with melted butter or olive oil. Fennel has a slight licorice taste and goes well with fish.

Nutrition:
0.5 g Fat
12.5 g Carbohydrate (5 g fiber)
2 g Protein
54 Calories

 


Asparagus and Herbs

Supplement Ingredients

1 cup or more asparagus
½ cup vegetable, chicken broth, or water
2 tablespoons lemon juice
1 clove of garlic crushed and minced
1 tablespoon minced onion
1 teaspoon organic Italian herb mix
Water as needed

Directions

Lightly sauté chopped onion, garlic and herbs in the chicken broth for about one minute. Add the asparagus and cook until tender. Top with herbed sauce (add a little powdered garlic and onion for a thicker sauce). Garnish with parsley and lemon wedges.

Makes 1 or more servings (1 vegetable)

Recipe Updates for Phase 3: Add a splash of white wine. Stir in cold cubes of butter whisking gently to create a butter sauce or omit the lemon juice and stir in ¼ cup cream or half and half. Add a few capers and top with fresh herbs.

Nutrition:
0 g Fat
5 g Carbohydrate
3 g Protein
27 Calories

 


Roasted Onion and Tomatoes

Supplement Ingredients

4 thin whole slices of onion
4 thick cut tomato slices
1-2 cloves of garlic sliced
2 leaves fresh basil rolled and sliced
Sprinkle of dried or fresh oregano
Sea Salt and black pepper to taste
Stevia to taste (optional)
Squeeze of lemon juice

Directions

Lay out slices of onion rings intact. Sea Salt and pepper the onion and sprinkle with lemon juice. Lay a few slices of basil and garlic on top of the onion.
Top onion slices with a slice of tomato. Top the tomato with remaining basil and garlic. Bake at 375 for 10-15 minutes or until desired level of doneness.
Sprinkle with lemon juice and Sea Salt and pepper to taste.

Makes 4 servings (1 vegetable)

0 g Fat
0 g Carbohydrate
0 g Protein
0 Calories
Not a significant source of calories



Spicy Beet Greens

Supplement Ingredients

2 cups beet greens
¼ cup chicken broth or water
4 tablespoons lemon juice
2 cloves of garlic crushed and minced
¼ teaspoon paprika
Pinch of cumin
Pinch of lemon zest
Sea Salt and pepper to taste

Directions

Combine spices in liquid Supplement Ingredients. Lightly sauté beet greens in spice mixture. Serve hot and garnish with lemon and fresh ground black pepper.

Recipe Updates for Phase 3: Top with 1 tablespoon of crushed pecans.

Nutrition:
0 g Fat
1.5 g Carbohydrate
0.75 g Protein
16 Calories

 


Cold Tomato Pesto Salad

Supplement Ingredients

2 medium tomatoes or 3 Roma tomatoes sliced.
3 leaves of fresh basil rolled and sliced
Savory red onion or Caramelized Onion Garnish
1-2 cloves of garlic minced
2 tablespoons lemon juice
2 tablespoons caper juice
1 tablespoon of apple cider vinegar

Directions

Toss fresh tomatoes with spices and vinegar and coat completely. Marinate for at least 1 hour. Top with onion garnish and serve.

1-2 servings (1 vegetable or fruit)

Recipe Updates for Phase 3: Layer sliced tomatoes with fresh mozzarella cheese to make a Caprese salad. Brush with olive oil.

Nutrition:
0.75 g Fat
14 g Carbohydrate
3 g Protein
64 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