Homemade Sugar-Free Mayo Recipes
Avocado Mayo (4-5 servings)
1 ripe avocado
1/4 lemon (freshly squeezed)
1/4 teaspoon garlic powder
1/4 teaspoon black pepper
1/4 teaspoon sea salt
3 tablespoons extra virgin olive oil
Sunflower or Cashew Mayo (5 servings)
1/4 cup sunflower seeds or cashews soaked in water overnight
1/3 cup water
1/4 cup lemon juice
1/2 teaspoon sea salt
1 small clove garlic, finely chopped
1 tsp regular or Dijon mustard
4 tablespoons extra virgin olive oil
Instructions for both recipes: Place all ingredients except the oil into a blender and process on medium-high speed until smooth (you can also grind any nuts and seeds separately first depending on the strength of your blender). As the blender is running pour the olive oil slowly and process until thickened. Use immediately or refrigerate for future use. One tablespoon can be added as the fat source for your meal. Each tablespoon is approx. 13 – 14g of fat and 122 – 135 calories.
1 ripe avocado
1/4 lemon (freshly squeezed)
1/4 teaspoon garlic powder
1/4 teaspoon black pepper
1/4 teaspoon sea salt
3 tablespoons extra virgin olive oil
Sunflower or Cashew Mayo (5 servings)
1/4 cup sunflower seeds or cashews soaked in water overnight
1/3 cup water
1/4 cup lemon juice
1/2 teaspoon sea salt
1 small clove garlic, finely chopped
1 tsp regular or Dijon mustard
4 tablespoons extra virgin olive oil
Instructions for both recipes: Place all ingredients except the oil into a blender and process on medium-high speed until smooth (you can also grind any nuts and seeds separately first depending on the strength of your blender). As the blender is running pour the olive oil slowly and process until thickened. Use immediately or refrigerate for future use. One tablespoon can be added as the fat source for your meal. Each tablespoon is approx. 13 – 14g of fat and 122 – 135 calories.
Ezekiel Wrap Burritos (CSP Phase Four) – Serves 4
1 lb lean grass-fed ground beef, bison, turkey or chicken
1 medium red onion, diced
2 Jalapenos, diced
1 medium tomato, diced
4 cloves garlic, minced
3 whole Omega-3 eggs
Sea salt and fresh ground pepper to taste
¼ cup of water
2 Ezekiel wraps, sliced in half
6 – 8 cups baby spinach
Heat a large skillet over medium heat. Use non-stick spray if needed. In a medium bowl add your eggs and whip well. Place your onions, jalapenos, and ground beef in your pan and cook until your ground beef is almost brown. When your beef almost cooked, add in your minced garlic and season with sea salt and fresh ground pepper, as desired. Add in your eggs and continue to stir well so eggs are evenly distributed. Cook until the eggs are completely cooked and remove from heat. Spoon the mixture evenly on each wrap (there should be 4 in total). Close the wrap and hold together with toothpicks if needed. Top with diced tomatoes and serve on a bed of spinach.
Calories 340 | Protein 31 g | Fat 14 g | Carbohydrates 21 g | Fibre 5 g
1 medium red onion, diced
2 Jalapenos, diced
1 medium tomato, diced
4 cloves garlic, minced
3 whole Omega-3 eggs
Sea salt and fresh ground pepper to taste
¼ cup of water
2 Ezekiel wraps, sliced in half
6 – 8 cups baby spinach
Heat a large skillet over medium heat. Use non-stick spray if needed. In a medium bowl add your eggs and whip well. Place your onions, jalapenos, and ground beef in your pan and cook until your ground beef is almost brown. When your beef almost cooked, add in your minced garlic and season with sea salt and fresh ground pepper, as desired. Add in your eggs and continue to stir well so eggs are evenly distributed. Cook until the eggs are completely cooked and remove from heat. Spoon the mixture evenly on each wrap (there should be 4 in total). Close the wrap and hold together with toothpicks if needed. Top with diced tomatoes and serve on a bed of spinach.
Calories 340 | Protein 31 g | Fat 14 g | Carbohydrates 21 g | Fibre 5 g
Turkey Bacon and Sweet Potato Hash (Phase Five)
1 tsp coconut oil, divided
½ medium sweet potato, cubed (approx. 1 cup)
¼ cup sweet onion, diced
2-3 nitrate-free turkey sausages or turkey bacon, sliced
1/2 cup red or green pepper, diced
2 whole eggs
1 tbsp water
Sea salt and freshly ground pepper, to taste
Using a large skillet, the coconut oil over medium heat. Add the onions and sweet potatoes, and sauté for 5 minutes. Add the sausages and continue to cook until sausages are browned and sweet potatoes are slightly softened. Add bell peppers and water. Cover and cook for 15 minutes or until the potatoes are completely soft, stirring frequently. Remove from heat and serve. Serves One.
Calories 299 | Protein 25 g | Fat 15 g | Carbohydrates 28 g | Fibre 6 g
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½ medium sweet potato, cubed (approx. 1 cup)
¼ cup sweet onion, diced
2-3 nitrate-free turkey sausages or turkey bacon, sliced
1/2 cup red or green pepper, diced
2 whole eggs
1 tbsp water
Sea salt and freshly ground pepper, to taste
Using a large skillet, the coconut oil over medium heat. Add the onions and sweet potatoes, and sauté for 5 minutes. Add the sausages and continue to cook until sausages are browned and sweet potatoes are slightly softened. Add bell peppers and water. Cover and cook for 15 minutes or until the potatoes are completely soft, stirring frequently. Remove from heat and serve. Serves One.
Calories 299 | Protein 25 g | Fat 15 g | Carbohydrates 28 g | Fibre 6 g
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Lovely Lentil Soup (Serves 4)
2 tablespoons extra-virgin olive oil
1 sweet potato, peeled and diced
1 large onion, chopped
4 cloves garlic, minced
1-inch piece fresh ginger root, peeled and minced
1 tablespoon curry powder
1 teaspoon cinnamon
1 teaspoon sea salt
1 cup dry red lentils
4 cups vegetable stock
2 tablespoons tomato paste
Heat the olive oil in a large saucepan over medium heat. Add the sweet potato, onion, garlic and ginger and cook until vegetables are softened. Stir in the curry powder, cinnamon and sea salt and cook for a few more minutes. Add the lentils, vegetable stock and tomato paste and mix well. Bring to a gentle boil, reduce heat and then simmer covered for 30 minutes or until lentils are cooked. Remove from the heat and serve.
Nutrition Information (per serving):
Calories 325 | Carbohydrates 44.5 g | Protein 16 g | Fat 9 g | Fibre 7.5 g
1 sweet potato, peeled and diced
1 large onion, chopped
4 cloves garlic, minced
1-inch piece fresh ginger root, peeled and minced
1 tablespoon curry powder
1 teaspoon cinnamon
1 teaspoon sea salt
1 cup dry red lentils
4 cups vegetable stock
2 tablespoons tomato paste
Heat the olive oil in a large saucepan over medium heat. Add the sweet potato, onion, garlic and ginger and cook until vegetables are softened. Stir in the curry powder, cinnamon and sea salt and cook for a few more minutes. Add the lentils, vegetable stock and tomato paste and mix well. Bring to a gentle boil, reduce heat and then simmer covered for 30 minutes or until lentils are cooked. Remove from the heat and serve.
Nutrition Information (per serving):
Calories 325 | Carbohydrates 44.5 g | Protein 16 g | Fat 9 g | Fibre 7.5 g
Curried Tuna-Salba Salad
1 can (4 ounces) light tuna, in water (about ½ cup drained)
1 tablespoon low-fat mayonnaise (canola oil based)
¼ teaspoon curry powder
½ tomato, chopped
½ cup diced green bell pepper
½ cup diced red bell pepper
½ cup peeled and chopped cucumber
¼ cup chopped onion
1 dill pickle, chopped
1–2 tablespoons balsamic and olive oil dressing
1 tablespoon Salba
Place the tuna in a small bowl and flake it with a fork. Add the mayonnaise and curry powder to the tuna, combine them well, and then set aside. In a medium-sized bowl, combine the tomatoes, cucumber, green and red peppers, onion and pickle. Toss with the balsamic vinegar and olive oil dressing. Serve on a plate with a scoop of the tuna mixture on top, sprinkle with the Salba and enjoy!
Nutrition Information:
Calories 336 | Carbohydrates 29 g | Protein 29 g | Fat 11.5g | Fibre 8 g
1 tablespoon low-fat mayonnaise (canola oil based)
¼ teaspoon curry powder
½ tomato, chopped
½ cup diced green bell pepper
½ cup diced red bell pepper
½ cup peeled and chopped cucumber
¼ cup chopped onion
1 dill pickle, chopped
1–2 tablespoons balsamic and olive oil dressing
1 tablespoon Salba
Place the tuna in a small bowl and flake it with a fork. Add the mayonnaise and curry powder to the tuna, combine them well, and then set aside. In a medium-sized bowl, combine the tomatoes, cucumber, green and red peppers, onion and pickle. Toss with the balsamic vinegar and olive oil dressing. Serve on a plate with a scoop of the tuna mixture on top, sprinkle with the Salba and enjoy!
Nutrition Information:
Calories 336 | Carbohydrates 29 g | Protein 29 g | Fat 11.5g | Fibre 8 g
Super Salmon Salad
4–6 spears of asparagus, steamed and sliced
1 (4-ounce) can wild salmon
¼ cup chopped or sliced tomato
2 tablespoons chopped green onion
1–2 cloves garlic, minced
1 tablespoon tamari soy sauce
1 teaspoon extra-virgin olive oil
3 cups mixed greens
Mix the asparagus and salmon together. Add the tomato, green onion, garlic, tamari and olive oil to the salmon mixture. Chill and serve over mixed greens.
Nutrition Information:
Calories 319 | Carbohydrates 26 g | Protein 29 g | Fat 11 g | Fibre 13 g
1 (4-ounce) can wild salmon
¼ cup chopped or sliced tomato
2 tablespoons chopped green onion
1–2 cloves garlic, minced
1 tablespoon tamari soy sauce
1 teaspoon extra-virgin olive oil
3 cups mixed greens
Mix the asparagus and salmon together. Add the tomato, green onion, garlic, tamari and olive oil to the salmon mixture. Chill and serve over mixed greens.
Nutrition Information:
Calories 319 | Carbohydrates 26 g | Protein 29 g | Fat 11 g | Fibre 13 g
Sweet Garlic Chicken Stir-Fry
2 teaspoons extra-virgin olive oil
1 small zucchini, sliced
1 cup diced red bell pepper
½ cup diced yellow bell pepper
½–¾ cup fresh pineapple, diced
2–4 cloves garlic, minced
¼–½ cup vegetable stock, if necessary for moisture
4 ounces boneless, skinless chicken breast, sliced
2 cups spinach
¼ cup cooked brown basmati rice
Heat the olive oil over moderate heat in a large skillet or wok. Add the zucchini, red and yellow peppers, pineapple and garlic. Cook until vegetables are tender, adding the vegetable stock if necessary. Stir in the chicken and cook for a few minutes. Add the spinach and cook until it is wilted and the chicken is cooked through. Serve over the rice.
Nutrition Information:
Calories 402 | Carbohydrates 43 g | Protein 29 g | Fat 12.7 g | Fibre 8 g
1 small zucchini, sliced
1 cup diced red bell pepper
½ cup diced yellow bell pepper
½–¾ cup fresh pineapple, diced
2–4 cloves garlic, minced
¼–½ cup vegetable stock, if necessary for moisture
4 ounces boneless, skinless chicken breast, sliced
2 cups spinach
¼ cup cooked brown basmati rice
Heat the olive oil over moderate heat in a large skillet or wok. Add the zucchini, red and yellow peppers, pineapple and garlic. Cook until vegetables are tender, adding the vegetable stock if necessary. Stir in the chicken and cook for a few minutes. Add the spinach and cook until it is wilted and the chicken is cooked through. Serve over the rice.
Nutrition Information:
Calories 402 | Carbohydrates 43 g | Protein 29 g | Fat 12.7 g | Fibre 8 g
Zesty Chicken Chop-Chop
1½ teaspoons freshly squeezed lime juice
1½ teaspoons apple juice
1½ teaspoons sesame oil
1½ teaspoons tamari soy sauce
2 cups raw spinach
4 ounces grilled boneless, skinless chicken breast, thinly sliced on the diagonal
1 ounce low-fat Swiss cheese, grated
1 medium-sized apple, cored, peeled and sliced
1 tablespoon finely chopped green onion
To make the dressing, combine the lime juice, apple juice, sesame oil and tamari soy sauce in a small bowl and whisk until well blended. Place the spinach leaves on a plate and add the chicken, cheese and apples. Sprinkle green onion overtop, toss with the dressing and serve.
Nutrition Information:
Calories 380 | Carbohydrates 38.6 g | Protein 29.7 g | Fat 12.8 g | Fibre 6 g
1½ teaspoons apple juice
1½ teaspoons sesame oil
1½ teaspoons tamari soy sauce
2 cups raw spinach
4 ounces grilled boneless, skinless chicken breast, thinly sliced on the diagonal
1 ounce low-fat Swiss cheese, grated
1 medium-sized apple, cored, peeled and sliced
1 tablespoon finely chopped green onion
To make the dressing, combine the lime juice, apple juice, sesame oil and tamari soy sauce in a small bowl and whisk until well blended. Place the spinach leaves on a plate and add the chicken, cheese and apples. Sprinkle green onion overtop, toss with the dressing and serve.
Nutrition Information:
Calories 380 | Carbohydrates 38.6 g | Protein 29.7 g | Fat 12.8 g | Fibre 6 g
Zippy Three-Bean Salad
1/3 cup canned kidney beans, drained and rinsed
1/3 cup canned black beans, drained and rinsed
¼ cup canned chickpeas, drained and rinsed
1 small red bell pepper, chopped
2 ounces low-fat cheddar or Colby cheese
Few slices red onion, chopped
1 teaspoon minced garlic
½ teaspoon dried cilantro
Pinch of cayenne pepper, or to taste
Pinch of ground cumin
1 tablespoon freshly squeezed lemon juice
1 tablespoon extra-virgin olive oil
1 teaspoon apple cider vinegar
Combine all the ingredients in a bowl and enjoy. Variation: For a bean dip, purée all the ingredients and enjoy with raw vegetables such as sliced bell peppers and carrot and celery sticks.
Nutrition Information:
Calories 395 | Carbs 45.2 g | Protein 26 g | Fat 12 g | Fibre 9.5 g
1/3 cup canned black beans, drained and rinsed
¼ cup canned chickpeas, drained and rinsed
1 small red bell pepper, chopped
2 ounces low-fat cheddar or Colby cheese
Few slices red onion, chopped
1 teaspoon minced garlic
½ teaspoon dried cilantro
Pinch of cayenne pepper, or to taste
Pinch of ground cumin
1 tablespoon freshly squeezed lemon juice
1 tablespoon extra-virgin olive oil
1 teaspoon apple cider vinegar
Combine all the ingredients in a bowl and enjoy. Variation: For a bean dip, purée all the ingredients and enjoy with raw vegetables such as sliced bell peppers and carrot and celery sticks.
Nutrition Information:
Calories 395 | Carbs 45.2 g | Protein 26 g | Fat 12 g | Fibre 9.5 g
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