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Some Recipes Ideas


  • 100g skinless chicken breast
  • 2 tablespoons lemon juice
  • dash of cloves
  • dash of allspice
  • dash of cinnamon
  • salt & pepper

In a small bowl, combine the cloves, allspice, nutmeg, cinnamon, salt & pepper, and stevia.

Rub the seasoning mixture on the chicken and place in a hot, non-stick skillet with the lemon juice.

Grill until cooked through.  Serve with a side of sautéed apples (optional).

Counts:  1 protein portion, 1 fruit with apples


Phase 2 Smokey BBQ Sauce

  • 170g tomato paste
  • 5 cloves garlic, minced
  • 1/4 – 1/2 cup water (depending on consistency)
  • 1 tablespoon onion, diced small
  • 1 teaspoon onion salt
  • 1 teaspoon mustard powder
  • 1 teaspoon Worcestershire sauce
  • 1 teaspoon red pepper flakes
  • 1/2 teaspoon chili powder
  • Liquid smoke to taste.  (you can get this at Woolies)
  • Dash of cayenne pepper
  • Salt & pepper, to taste
  • Stivia, to state

Add all ingredients in a small pot and bring to a boil.  Reduce heat and simmer for 10min on low.  Stir frequently.  Store remaining sauce in a glass bottle in the fridge.

Hope these recipes come in handy.  Will try and post some more.

Have a great weekend everyone.


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    Danielle Beder
    February 23rd 2018

    I am 100% making that sauce this weekend. I need it in my life. Thank you so much for posting this!

      Juliet Kriel
      February 23rd 2018

      Your welcome! 🌹

    Colette Mansfield
    February 23rd 2018

    Thanks Juliet, that sauce sounds delicious, going to give it a try. Have a good weekend.

      Juliet Kriel
      February 23rd 2018

      Thanks same to you. Have see the liquid smoke online at Woolies, but havent managed to find it our local Woolies store. Would probably need to go to a bigger Woolies.

    Tracy Lee Campbell
    February 23rd 2018

    Thank you!

      Juliet Kriel
      February 23rd 2018



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