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Spice Mix (Sugar, salt and fat free)

SALT FREE SEASONING INGREDIENTS 1-1/2 teaspoons garlic powder 3/4 teaspoon dried thyme leaves 1/2 teaspoon dried oregano 1-1/2 teaspoons onion powder 1-1/4 teaspoons paprika 1 teaspoon celery seed 1-1/2 teaspoons white pepper 1-1/2 teaspoons dry mustard 1 teaspoon dried lemon peel 1 teaspoon black pepper INSTRUCTION Mix together and store in a cool, dry place.

Mediterranean

  SPAGHETTI SQUASH CHICKEN ALFREDO INGREDIENTS 2 tablespoons olive oil 1 teaspoon garlic powder 2 tablespoons all-purpose flour 1 cup fat-free, low sodium chicken broth (homemade if possible.) 1/2 cup fat-free milk 4 ounces/ 113 g fat-free cream cheese, softened 1/4 cup reduced-fat, grated Parmesan cheese 2 1/2 cups spaghetti squash, cooked 1 1/2 cup chicken, cooked and shredded 1 teaspoon

Chutney Etc.

  HOT AND SOUR DIPPING SAUCE INGREDIENTS 1/2 cup rice vinegar 2 cloves garlic, crushed 1 1/2 tsp crushed red pepper flakes INSTRUCTIONS In a small saucepan, bring the rice vinegar to a boil simmer 5 minutes. Remove from heat and whisk in the crushed garlic, red pepper flakes. BASIC VINAIGRATE DRESSINGS BASIC VINAIGRATE INGREDIENTS

Biscuits

SAUSAGE BISCUITS INGREDIENTS: 3 oz/ 85 g cream cheese, softened 1c shredded cheddar cheese. 2 eggs 2cups almond flour 1 tps baking powder 1/4 c heavy whipping cream 1Tbs olive oil Sausage: 1 ½ lbs/ 680 g breakfast sausage made into 12 patties INSTRUCTIONS: Preheat oven to 180°C/350°F. In a mixing bowl combine cream cheese,

WRAPS

LETTUCE WRAP INGREDIENTS 4-6 romaine lettuce leaves (cleaned and dried) 1 medium avocado 1/2 lemon or lime (for juice) 1 cup cooked chicken, shredded or cubed 1 roma tomato (or handful of grape tomatoes) 2 tbsp chopped onion 1/4 bell pepper, diced Ginger, pepper and garlic powder, to taste INSTRUCTIONS Slice avocado in half, remove

AIR FRYER RECIPES

  HEALTHY AIR FRYER SALMON INGREDIENTS 4 salmon fillets 4 tablespoons freshly squeezed lemon juice 2 teaspoons extra virgin olive oil 1 tablespoon soy sauce 2 teaspoons minced garlic 1/2 teaspoon ginger 1/2 teaspoon black pepper 1/2 teaspoon paprika 2 tablespoons finely chopped fresh dill Lemon slices for serving INSTRUCTIONS In a shallow dish combine