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PRIME Appetite and Weight Reduction FAST Cook Book - Sauces and Dressings

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SAUCES, DRESSINGS AND MERINADES

Strawberry Vinaigrette

Supplement Ingredients

5-7 strawberries
1 tablespoon apple cider vinegar
1 tablespoon lemon juice
Stevia to taste
Dash of Sea Salt
Dash of cayenne (optional)
Fresh ground black pepper to taste
Stevia to taste

Directions

Combine all Supplement Ingredients in food processor. Puree until smooth. Pour over fresh arugula or green salad. Garnish with sliced strawberries and freshly ground black pepper. Variations: use as a marinade or sauce for chicken.

Makes 1 serving (1 fruit)

Nutrition:
0 g Fat
7.25 g Carbohydrate
0 g Protein
32 Calories

 


Tasty Dill Marinade and Dressing

Supplement Ingredients

Fresh dill minced
2 tablespoons lemon juice
2 tablespoons apple cider vinegar
2 tablespoon chicken or vegetable broth
½ teaspoon Old Bay seasoning mix
Sea Salt and pepper to taste

Directions

Combine Supplement Ingredients, allow the flavors to marinate for 30 minutes or more and serve as a marinade for fish or a dressing for vegetables or salad. For use as a marinade, double or triple the recipe as needed.

Makes 1 serving

Nutrition:
0 g Fat
2 g Carbohydrate
0 g Protein
8 Calories

 


Tarragon Orange Marinade for Fish and Chicken

Supplement Ingredients

¼ cup chicken or vegetable broth
2 tablespoons apple cider vinegar (tarragon vinegar infusion 46)
½ orange juiced
1 clove of garlic crushed and minced
1 teaspoon fresh tarragon chopped
¼ teaspoon onion powder
Sea Salt and pepper to taste

Directions

Combine liquid Supplement Ingredients with spices and cook on low heat for 3 minutes.
Remove from heat and cool. Marinate chicken or fish for 20 minutes or more. Cook chicken or fish in remaining marinade. Deglaze the pan periodically with a little water. Save the sauce and add apple cider vinegar to make additional dressing for a salad. Serve over a mixed green salad or with other vegetable.

Makes 1 serving (1 fruit)

Nutrition:
0 g Fat
5.25 g Carbohydrate
0.50 g Protein
27 Calories

 


Vinegar Tarragon Fusion

Supplement Ingredients

¼ cup apple cider vinegar
Fresh tarragon

Directions

Combine vinegar with fresh tarragon in a lidded jar. Crush or roll the tarragon slightly to release the flavor. Allow flavors to infuse into the vinegar overnight or up to a week. Use as a marinade for fish or as the base for a dressing. Add Sea Salt and pepper to taste.

Makes multiple servings

Not a significant source of calories.



Ginger Citrus Marinade and Dressing

Supplement Ingredients

1 tablespoon lemon juice
2 tablespoons orange juice
1 teaspoon apple cider vinegar
1 tablespoon Bragg's Liquid Aminos
Ginger fresh or ground to taste
Sea Salt and fresh black pepper to taste
Stevia to taste

Directions

Combine spices with liquid Supplement Ingredients. Enjoy over salad or double the recipe for use as a marinade. Warm slightly to enhance the flavors.

Makes 1-2 serving (1 fruit) Serve with additional orange slices to complete a fruit serving

Nutrition:
0 g Fat
2 g Carbohydrate
0 g Protein
8 Calories
Not a significant source of calories.



Teriyaki

Supplement Ingredients

½ cup beef or chicken broth (Depending on your protein choice)
¼ cup Bragg's Liquid Aminos
2 tablespoons apple cider vinegar
Orange juice (Juice from 3 segments)
¼ cup lemon juice
1 tablespoon finely minced onion
1 teaspoon garlic powder
1 teaspoon onion powder
½ teaspoon powdered ginger or grated fresh ginger
1 clove finely minced garlic
Lemon and/or orange zest to taste
Stevia to taste

Directions

Combine all Supplement Ingredients in a small saucepan and bring to a boil. Reduce heat and simmer for 20 minutes or until liquid is reduced. The longer you simmer the richer the flavors. As the liquid reduces, deglaze the pan with a little water or broth to intensify the flavors.

Enjoy as a glaze or sauce with chicken or beef.

Makes 1-2 servings (1 fruit)

Nutrition:
0 g Fat
6.50 g Carbohydrate
1.25 g Protein
31.5 Calories

 


Horseradish Dipping Sauce and Marinade

Supplement Ingredients

¼ cup beef broth
1 teaspoon of horseradish or to taste
½ teaspoon garlic powder
¼ teaspoon paprika

Directions

Whisk the Supplement Ingredients together and heat the sauce in a small saucepan. Pour into dipping bowl or use as a sauce or marinade and enjoy with beef dishes.

Makes 1-2 servings

Nutrition:
0 g Fat
0.50 g Carbohydrate
0.50 g Protein
2.25 Calories

 


Homemade Ketchup

Supplement Ingredients

3 ounces tomato paste
3 tablespoons apple cider vinegar
1 tablespoon lemon juice
¼ teaspoon celery Sea Salt
½ teaspoon paprika
¼ teaspoon mustard powder
Pinch of nutmeg and clove
Pinch of black pepper
¼ teaspoon onion powder
¼ teaspoon garlic powder
Stevia or to taste

Directions

Dissolve spices in vinegar and lemon juice. Add tomato paste and mix thoroughly. Add additional lemon juice, vinegar or a little water until desired consistency is reached.

Makes 2 or more servings (1 vegetable)

Nutrition:
0 g Fat 0
1 g Carbohydrate
1.5 g Protein
58 Calories

 


Marinara

Supplement Ingredients

4 large tomatoes or as many as you want if you wish to increase the recipe
1 cup chicken or vegetable broth
1 6 ounce can tomato paste
1 tablespoon dried basil or fresh rolled and chopped basil to taste
2 tablespoons minced onion
2 cloves of garlic crushed and minced
1 teaspoon dried oregano
Sea Salt and pepper to taste
Cayenne pepper to taste
Pinch of marjoram

Directions

Chop tomatoes or puree in a food processor for a smoother texture, add spices and heat in a saucepan. Allow to slow cook for 30 minutes to an hour. Allow the liquid to reduce or add additional water to achieve desired consistency.

Makes 2 or more servings (1 vegetable)

Nutrition:
1.5 g Fat
49 g Carbohydrate
11 g Protein
241 Calories

 


Tomato Picante Dressing

Supplement Ingredients

1 medium tomato chopped
1 8 ounce can tomato sauce
1 clove garlic crushed and chopped
1 teaspoon mustard powder
2 tablespoons lemon juice
½ teaspoon ground cumin
½ teaspoon chili powder
Pinch cayenne pepper
Sea Salt and black pepper to taste
Apple cider vinegar to taste

Directions

Put tomato and garlic into food processor and puree. Add mustard, lemon juice, cumin, chili powder, cayenne, and Sea Salt and tomato sauce. Blend until smooth. Transfer to a jar and refrigerate. Stir before using.

Makes 2-4 servings (1 vegetable)

Nutrition:
0.75 g Fat
26 g Carbohydrate
4.5 g Protein
114 Calories

 


Mustard

Supplement Ingredients

2 tablespoons ground mustard powder
1 tablespoon garlic powder
1 tablespoon onion powder
½ teaspoon ground ginger
½ teaspoon grated horseradish (optional)
½ cup apple cider vinegar
¼ cup water
1 tablespoon lemon juice
Stevia to taste

Directions

Mix Supplement Ingredients together thoroughly, heat in a saucepan for 2-3 minutes.
Pack warm mustard into a jar and top with lemon juice. Mustard will last up to two weeks in the refrigerator. Add water as needed for consistency.

Makes 1-2 servings

Not a significant source of calories.



Grapefruit Vinaigrette

Supplement Ingredients

Juice of 3 segments of grapefruit
1 tablespoon lemon juice
1 teaspoon apple cider vinegar (optional)
Stevia to taste

Directions

Combine juices and vinegar together. Add stevia to taste. Pour over mixed green salad and top with remaining grapefruit segments. Use as a marinade for fish, shrimp or chicken. Add Sea Salt and fresh ground pepper.

Makes 1-2 servings (1 fruit)

Nutrition:
0 g Fat
4 g Carbohydrate
0.25 g Protein
17 Calories

 


Basil Tomato Vinaigrette

Supplement Ingredients

3 tablespoons tomato paste
3 tablespoons apple cider vinegar
2 tablespoons lemon juice
¼ cup water, chicken or vegetable broth
1 tablespoon minced onion
½ teaspoon garlic powder
½ teaspoon onion powder
1 teaspoon dried basil or fresh rolled and sliced basil leaves to taste
1/8 teaspoon oregano
Cayenne pepper to taste
Stevia to taste

Directions

Combine Supplement Ingredients in a small saucepan and heat slightly to a boil. Adjust liquid to desired consistency by adding a little more water or broth. Remove from heat and chill. Enjoy over salad with fresh ground black pepper.

Makes 2-3 servings (1 vegetable)

Nutrition:
0 g Fat
12 g Carbohydrate
2.50 g Protein
53.5 Calories

 


Classic Italian Vinaigrette

Supplement Ingredients

½ cup chicken or vegetable broth
2 tablespoon apple cider vinegar
2 tablespoons lemon juice
1 teaspoon organic Italian herb spice blend
2 tablespoons finely minced onion
½ teaspoon garlic powder
½ teaspoon onion powder

Directions

Combine Supplement Ingredients in small saucepan. Simmer on low heat for 5 minutes to combine flavors. Remove from heat, chill, and serve as a dressing or use as a marinade.

Makes 2 or more servings

Recipe Updates for Phase 3: Add olive oil or omit the lemon juice and stir in sour cream or mayonnaise to make creamy Italian dressing.

Nutrition:
0 g Fat
3.50 g Carbohydrate
1 g Protein
18.5 Calories

 


Hot Cajun Dipping Sauce and Dressing

Supplement Ingredients

3 tablespoons apple cider vinegar
1 tablespoon lemon juice
Dash of garlic powder
Dash of onion powder
Cayenne pepper to taste
Sea Salt and black pepper to taste
¼ teaspoon Old Bay seasoning mix (optional)
Stevia (optional)

Directions

Combine Supplement Ingredients in small bowl and pour over salad. You can also serve this as a dipping sauce or marinade for vegetables or fish.

Makes 1-2 servings

Nutrition:
0 g Fat
2 g Carbohydrate
0 g Protein
8 Calories

 


Salsa

Supplement Ingredients

1 cup fresh chopped tomato
3 tablespoons lemon juice
1 tablespoon apple cider vinegar (optional)
2 cloves garlic crushed and minced
2 tablespoons finely chopped onion
¼ teaspoon chili powder
¼ teaspoon fresh or dried oregano
Cayenne pepper to taste
Fresh chopped cilantro
Sea Salt and pepper to taste

Directions

Puree Supplement Ingredients in food processor for smooth salsa or chop Supplement Ingredients by hand for chunkier salsa. Add spices and chill in the refrigerator for 10 minutes or more to allow flavors to blend.

Makes 1-2 serving (1 vegetable)

Nutrition:
0.25 g Fat
13 g Carbohydrate
1.5 g Protein
55 Calories

 


Homemade Barbecue Sauce

Supplement Ingredients

3 ounces tomato paste
¼ cup apple cider vinegar
3 tablespoons lemon juice
1 tablespoon hot sauce
1 tablespoon minced onion
3 cloves garlic crushed and minced
¼ teaspoon chili powder
Liquid smoke hickory flavoring to taste
½ teaspoon Worcestershire sauce
½ teaspoon garlic powder
½ teaspoon onion powder
1 teaspoon chopped parsley
Stevia to taste (Try a touch of dark chocolate liquid stevia for added flavor)
Cayenne pepper to taste
Sea Salt and pepper to taste
Water as needed to achieve desired consistency

Directions

In a small saucepan, combine all Supplement Ingredients. Mix well and bring to a boil.
Reduce heat and simmer for at least 5 minutes adding a little water to achieve desired consistency and to make sure it doesn't burn. Use as a barbecue sauce for chicken or beef.

Makes 1-2 servings (1 vegetable)

Nutrition:
0 g Fat 0
17 g Carbohydrate
1.5 g Protein
82 Calories



Apple Relish

Supplement Ingredients

1 apple finely minced
1 stalk of celery minced (optional)
2 tablespoons apple cider vinegar
2 tablespoons lemon juice
1 teaspoon minced red onion
Dash of Worcestershire sauce
Sea Salt and pepper to taste
Stevia to taste

Directions

Mix apples and celery together. Dissolve spices into liquid Supplement Ingredients and pour over the apple mixture. Mix well and allow Supplement Ingredients to marinate for
30 minutes or longer to allow flavors to blend.

Makes 1 serving (1 fruit, 1 vegetable)

Nutrition: with 1 granny smith apple
0.25 g Fat
30 g Carbohydrate (5 g fiber)
1 g Protein
115 Calories

Nutrition: with 1 red apple
0.25 g Fat
39 g Carbohydrate (5 g fiber)
1 g Protein
151 Calories

 


Sweet Wasabi Marinade and Dipping Sauce


Supplement Ingredients

¼ teaspoon wasabi powder or to taste (Japanese horseradish)
2 or more tablespoons Bragg's Liquid Aminos
1 tablespoon lemon juice
Stevia to taste

Directions

Mix wasabi into Bragg's and add lemon juice and stevia to taste.

Makes 1 serving

Not a significant source of calories.

Sweet Orange Marinade and Dressing

Supplement Ingredients

Juice of 3 orange juice segments
2 tablespoons lemon juice
1 teaspoon apple cider vinegar (optional)
¼ teaspoon ginger powder
Pinch of turmeric
Pinch of orange zest
Stevia to taste

Directions

Dissolve spices and stevia in juice mixture. Heat the dressing slightly in a saucepan then chill until ready to use. You may double the recipe for a marinade. Serve with remaining orange slices.

Makes 1 serving (1 fruit)

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

 


French Dressing

Supplement Ingredients

¼ cup beef broth
2 tablespoons apple cider vinegar
2 tablespoons lemon juice
1 clove garlic crushed and minced
¼ teaspoon horseradish or to taste
½ teaspoon paprika
1/8 teaspoon mustard powder
Cayenne pepper to taste
Stevia to taste

Directions

Dissolve spices in broth, vinegar and lemon juice. Mix well and heat slightly in small saucepan. Chill and serve over mixed greens or vegetables.

Makes 2 servings

Nutrition:
0 g Fat
5 g Carbohydrate
0.50 g Protein
22.25 Calories

 


Spicy and Sweet Mustard Dressing

Supplement Ingredients

2 tablespoons homemade mustard recipe
2 tablespoons apple cider vinegar
2 tablespoons lemon juice
1 tablespoon Bragg's Liquid Aminos
Pinch of turmeric
1 clove garlic finely minced
1 tablespoon minced onion
Stevia to taste
Water to desired consistency

Directions

Dissolve spices in liquid Supplement Ingredients. Mix thoroughly and heat slightly in a saucepan. Add a little water or extra vinegar to create desired consistency.

Makes 1-2 servings

Nutrition:
0 g Fat
3 g Carbohydrate
0 g Protein
18 Calories

 


Lemon Pepper Marinade and Dressing

Supplement Ingredients

4 tablespoons lemon juice
3 tablespoons chicken or vegetable broth
Sea Salt and black pepper to taste
Stevia to taste (optional)

Directions

Mix Supplement Ingredients together. Marinate protein for 20 or more minutes.

Makes 1-2 servings

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

 


Orange Sauce with Spice

Supplement Ingredients

½ orange rolled and slightly juiced with rind
½ lemon slightly juiced and with rind
½ cup water
1 tablespoon minced green onion
1 clove crushed garlic
¼ teaspoon ginger powder
¼ teaspoon garlic powder
Pinch of orange and lemon zest
Pinch of cayenne pepper
Stevia to taste

Directions

In a small saucepan add slightly juiced orange with rind and ½ lemon with rind to water. Bring to a boil, reduce heat and simmer adding water as needed. Simmer until the pulp comes out of the rinds. Scrape out the pulp and discard the rinds. Continue stirring and reducing down the liquid by half until desired consistency is reached. Add onion, stevia and spices. Add chicken, white fish or beef and sauté or pour sweet orange sauce over desired cooked protein. Serve with remaining orange slices for garnish.

Makes 1-2 servings (1 fruit)

Nutrition:
0 g Fat
5.5 g Carbohydrate
0.50 g Protein
23 Calories

 


Garlic Tarragon Fusion and Marinade

Supplement Ingredients

2-3 sprigs of fresh tarragon
½ cup of apple cider vinegar
2 tablespoons lemon juice
2 cloves of garlic crushed and minced
1 tablespoon diced onion
1 teaspoon Sea Salt
Fresh ground black or white pepper

Directions

Pour vinegar and lemon juice into a lidded jar. Add sprigs of tarragon, garlic, onion, and spices. Marinate overnight or up to a week. Enjoy with fish, chicken, or as a marinade or dressing.

Makes 1-2 servings

Nutrition:
0 g Fat
8.5 g Carbohydrate
0 g Protein
34 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