INGREDIENTS QUANTITY Broth 1 cup Tomato Juice 1 cup Cucumber, finely chopped 1/2 Pepper, chopped 1 Onion 1 Celery 1 stalk Worchestershire sauce few drops Curry Powder 1/2 tsp. Basil 1 pinch Parsley 1 pinch Salt and Pepper to taste PREPARATION Put all ingredients in a pot. Bring to a boil. Reduce heat and simmer for 15-20 minutes. Serve hot. ALLOWANCE 1 vegetable – 4 portions 30 calories per portion

INGREDIENTS QUANTITY Garlic, halved 1 clove Safflower oil 1/2 cup Salt substitute 1 tsp. Freshly ground pepper to taste Spinach leaves, cleaned and dried 1 bag Egg 1 Lemon 1 PREPARATION Just before serving, rub large salad bowl with cut clove of garlic. Add oil, salt substitute, and pepper and mix thoroughly. Tear spinach into bite size pieces and toss in bowl until leaves glisten. Break egg onto spinach and squeeze on juice from the lemon; toss until leaves are well coated Coddled Egg: Place a cold egg in warm water. In saucepan bring to boil enough water to completely cover egg. With a spoon, immerse egg in boiling water and remove pan from heat. Cover and let stand 30 seconds. Immediately immerse egg in cold water. ALLOWANCE 1 from group 3 – Vegetable 1 from group 7 – Fat

INGREDIENTS QUANTITY Carrot, grated 1 cup Turnip, grated 1 cup Apple, chopped 1 cup Cabbage, finely chopped 1/2 cup PREPARATION Mix ingredients and serve on lettuce leaves with french sauce ALLOWANCE 1 vegetable from group 2

INGREDIENTS QUANTITY Soup bones 1 or more Skin of veal (gives jelly consistency Meat leftovers Onions 1 big Carrots 1 Leek 1 Fresh tomatoes 2 or 3 Celery 2-3 stalks Thyme to taste Savory to taste Tarragon to taste Chives to taste Salt and Pepper to taste PREPARATION Cut up the vegetables into large pieces. Place them in a big saucepan with the meat and bones. Fill the saucepan with water. Add seasonings. Simmer for 4-5 hours at low heat. Strain out all the vegetables so that only the broth remains. Allow to cool and remove the fat. Keep in the refrigerator or freezer to make soups or sauces. Can also be served as a broth with a bit of parsley. ALLOWANCE No calories = free food

INGREDIENTS QUANTITY Chicken or turkey, diced 1 cup Celery, diced 3/4 cup Green Pepper, diced 3/4 cup Onion Flakes 3 tsps. Mayonnaise 1/3 cup Spinach leaves PREPARATION Toss chicken/turkey, celery, green pepper, onion and mayonnaise, cover and chill. Serve on spinach leaves or make a sandwich with permitted bread. Garnish salad with lemon wedge. Serves 2 ALLOWANCE 3 portions from group 6 – Meat 2 portions from group 7 – Fat

INGREDIENTS QUANTITY Green beans 3 & 1/2 ounces Chicken protein supplement 1 pkg. Celery, chopped 2 tsp. Onion flakes 1/2 tsp. Water 1/2 cup PREPARATION Place all ingredients in a sauce pan. Bring to rapid boil. Reduce heat to simmer for 3-5 minutes. ALLOWANCE 1 portion from group 3 – vegetables 1 protein supplement

INGREDIENTS QUANTITY Lemon juice 1/4 cup Cider vinegar 1/4 cup Unsweetened Apple Juice 1/4 cup Oregano 1/2 tsp. Dry Mustard 1/2 tsp. Onion Powder 1/2 tsp. Garlic 1 clove, halved Paprika 1/2 tsp. Basil 1/4 tsp. Thyme 1/8 tsp. Rosemary 1/8 tsp. PREPARATION Combine all ingredients. Chill for an hour or two at least to allow herbs to blend. Remove garlic clove pieces before serving. Makes 12 tablespoons. Per 2 tablespoons: 9 calories, 0 cholesterol, 0 dietary fiber, 0 fat 1 mg sodium ALLOWANCE 1 Tbsp.

If you don’t have balsamic vinegar, you may substitute another kind. But if this be the case, start with water and vinegar in equal proportions. INGREDIENTS QUANTITY Water 3/4 cup Balsamic Vinegar 1/4 cup Capers 3 tsps. Dijon Mustard 2 tsps. Dried Basil 1 & 1/2 tsps. Fresh Parsley, chopped (optional) 1 tsp. PREPARATION Combine the ingredients. Adjust vinegar to taste, since it has a strong flavor. Store in a covered container in the refrigerator. Makes approx. 1 cup Per Tablespoon: 1 calorie, 0 cholesterol, 0 dietary fiber, 0 fat, 7 mg sodium ALLOWANCE Free

INGREDIENTS QUANTITY Eggplant 1 Green pepper, chopped 1 White Vinegar 2 tsps. Pepper to taste Paprika to taste Garlic Powder to taste PREPARATION Boil eggplant until soft. Drain well, peel, slice and dry. Chop eggplant with pepper and garlic powder until chopped fine. Add vinegar and mix well. Season to taste (watch it!) and refrigerate ALLOWANCE 1 cup = 1 vegetable

INGREDIENTS QUANTITY Medium or large mushrooms fresh 1 lb. Chopped spinach 1 cup Onion flakes (pre-soaked in small amt of water) 2 tsps. Chives 1 tsp. Thyme 1/4 tsp. Garlic Powder 1/4 tsp. Mayonnaise 1 tsp. PREPARATION Wash mushrooms, remove stems and chop reserving caps. Combine all ingredients and spoon into mushroom caps. Place in baking dish sprayed with Pam and bake at 350° F for 15-20 minutes ALLOWANCE 1 cup = 1 vegetable from group 3 Quantity of mayonnaise permitted daily.