Recipes

• Phase 2:

Homemade chicken broth: P2
4 - 5 cups water
2 servings chicken (3.5 oz raw each)
1 whole celery stick w/ tops diced
3 - 4 peppercorns
1 bay leaf
1 tsp oregano
2 cloves garlic cut in half
Sea Salt to taste
Put all ingredients in a large pot. Bring to a boil then let simmer for about 30 min or more.
(removed the chicken and use for a meal in anyway you want)
Strain broth and put in a container in the fridge. once chilled if there is any fats they will be on the surface. skim off fat.
I then put in ice cube trays and froze. Then put in a large zip lock bag and took out cubes of broth as needed.


P2 Apple Cider Vinegar Dressing:
1/4 c ACV
2 dashes oregano
1/2 crushed garlic clove
2 dashes onion powder
1 dash celery seed
1 dash cayenne pepper
1 dash Liquid amino's
mix and refrigerate. I only use about a Tbsp each use. shaking well before using.

P2 ACV/Mustard Dressing:
1/4 C ACV
1/4 cup dijon mustard (no sugar added)
2 dashes onion powder
2 dashes garlic powder
1 dash Sea Salt
(you may also add rosemary or oregano)
mix and refridgerate. it has sort of a creamy texture.

P2 Strawberry Gel: (4 servings)
2 pkg Knox unflavored gelatin
4 servings strawberries (either diced or pureed)
2 cups brewed herbal tea (I used orange green tea) HOT
Stevia (15 drops or to taste)

In a large bowl dissolve gelatin over 1/4 cup cold water let set 1 min.
Stir in hot tea stir until dissolved. Stir in liquid stevia to taste.
in 4 small bowls or ramekins section out your 4 servings of strawberries.
Pour dissolved gel over evenly. chill 4 hours.

Curried Chicken and cabbage soup:

• 2 lb chicken breast, cut into cubes.
• 2 C cabbage, shredded
• 2 T chopped red onion (for flavor)
• 1/4 C curry powder
• 1 Tbsp parsley flakes
• 1/2 Tbsp red pepper flakes (optional)
• 1 - 2 dashes cayenne pepper (optional)
• 1 - 2 dashes black pepper
• 2 - 3 cups fat free chicken broth

Saute chicken and onion in a small amount of broth just enough to keep it from burning or sticking.

Once meat is browned a bit, add all other ingredients. bring to a boil, cover and turn down heat and cook for 20 min.

(I picked out 3 oz of chicken into a bowl then topped with the broth and cabbage ~ you could cut this back and make one serving, but I make enough for the family to eat. adding cooked brown rice and butter beans for them)

*P2 - Chicken "Fajitas"  (*these are rouge as peppers are not a P2 food)
I cooked with 1lb of chicken to serve to family. and portioned out my 3 oz cooked chicken.
I used homemade chicken broth.
1/4 broth - Chicken cut into bite sized pieces- 1 whole red onion, sliced - 1 whole red bell pepper, sliced - 1 whole yellow bell pepper, sliced - 1 habanjero pepper diced.
1 tsp curry powder, 1 tsp chili powder, 1.5 tsp garlic powder, 1 tsp onion powder, 1/2 tsp cayenne pepper, 1 T dried cilantro flakes, sea salt & pepper to taste.
3 large lettuce leaves.

I sauteed Chicken in broth, and when slightly browned I added the onion and all peppers. salting to bring out the natural juices. as the chicken cooked I added all the spices and continued stirring on med heat. And stir fried until cooked complete thru and veggies were soft.
To serve for myself I used large lettuce leaves to make a wrap.

For the family I served with diced tomatoes, shredded lettuce, shredded cheese and flour tortilla wraps.
They loved it!

this Photo has broccoli
but I usually make with Cabbage

Steamed Tilapia w/ tomato and cabbage

• 1/2 C onion
• 1 can diced no sugar added tomato
• 1/2 head of cabbage shredded
• 2 cloves garlic minced
• Tilapia
• Pepper
• juice from a fresh lemon or lime
• red pepper flakes

sauté onion and garlic in the juice of the canned tomato
add tomato and cabbage, cover when the cabbage wilts and is almost cooked thru, top with raw fish seasoned w/ pepper, citrus juice of your choice and red pepper flakes
If the juice from the tomatoes has boiled away add a bit of chicken broth or water, cover and steam fish 15 minutes.

 

 

 

Onion Rings

80g sliced onion rings

• 1 grissini or melba toast
• 1 T skim milk (as allowed daily)
• 1/4 t cayenne pepper
• 1/4 t salt
• 1/4 t pepper

1. Preheat oven to 450.
2. In a small bowl, add milk, cayenne pepper, salt, pepper. Mix to make a batter.
3. Grind grissini in food processor until it is a powder. (I use my coffee grinder.)
4. Put grissini in a separate small bowl.
5. Place rings in batter bowl and toss to coat fully. (It's best to use your hands here to ensure you coat each ring.)
6. Let sit in batter 2-3 mins then toss again.
7. Dip each ring into the grissini powder by hand. I find it works best to do these one at a time, rolling the ring in the grissini coating instead of tossing or shaking it on.
8. Place on cookie sheet lined with non-stick aluminum foil.
9. Cook 6-7 mins. Then flip, cooking an additional 6-7 mins.
10. Serve immediately.

NOTE: Don't expect these to look like a diner's fried onion rings when you pull them out of the oven. I have to admit I was disappointed the first time when I saw them come out thinking I failed somewhere along the line. But then I tasted them. YUM! To me, they tasted like good ol' onion rings but without all the grease. Serve them plain or with homemade mustard and you're good to go.

Also, remember that this includes both your veggie and grissini portion for your meal.


P2 - Spicy White Chili
3 oz cooked chicken breast, shredded (use from Chicken broth recipe)
1 - 4 C of broth (depending on how soupy you want your chili)
4 cloves minced garlic
1/2 t ci,om
1/4 t oregano
1/4 t red pepper flakes
1/8 t ground cloves
tabasco or hot sauce to taste

1. Preheat pot over med - hi heat. Add all ingredients except for tabasco/hot sauce.
2. Bring to a boil then reduce heat to simmer, cover & cook for 30 min.
3. Add tabasco or hot sauce right before serving

Feel free to use your allotted vegetable to this dish. either a chopped onion or tomato.

P2 spinach omelet:
Sometimes I want brunch for lunch...here's what I make:
1 large Egg
2 egg whites (or 3 if you can afford the calories)
1 T chopped red onion
1 garlic clove minced
1 C fresh spinach
(I sometimes add 1 T diced tomato as well for flavor)
pepper and other seasonings to taste

preheat a nonstick pan. spray with coconut oil
scramble your egg and egg whites together, season as desired
add onion, tomato and garlic to heated pan. sauté briefly
Add eggs, when it starts to set and top is still loose add spinach
rotate pan so liquid in the center is at outer part of the pan and begins to set
flip omelet and cook until set.
Filling and yummy!

P2 - Shrimp fried "rice"
 3.5 oz shrimp
5 - 6 oz cabbage
4 T Homemade broth
1/2 t onion powder
1/2 t garlic powder (or use fresh minced)
1 1/2 t Bragg liquid Aminos
Black pepper to taste
red pepper flakes (optional)

Finely shred cabbage in food processor (or chop ultra fine to look like rice)

1. Stir fry in preheated pan - cabbage, 2 T broth, and 1/2 t Liquid Aminos till JUST tender remove cabbage and place on a serving dish, Sprinkle with black pepper.
2. Turn heat down to med. Add shrimp, 2 T broth, onion powder, garlic, and 1 t Liquid Aminos.  Stir fry shrimp until the curl and turn pink. sprinkle w red pepper flakes.
3. Serve immediately over cabbage.

You can alter the amount of broth and Liquid Aminos to your personal taste. You can also use water instead of broth. (don't expect the cabbage to taste like rice. but it has a great crunch and tenderness all the same. it goes great with the shrimp.)

Cabbabe Stir Fry:

• 1/2 head of cabbage, sliced into long thin strips
• 1/2 onion sliced thin.
• 1/4 cup fat free chicken broth
• 1 garlic clove minced
• 1/4 tsp celery seed
• 1/2 tsp sea salt
• 1/2 tsp garlic powder

In a large skillet, heat to med-high heat. add broth, onion, garlic clove, and cabbage. As the cabbage cooks down, about 5 min. add all other ingredients and stir fry to desired tenderness.
I usually add 3 oz of cooked chicken, or beef toward the end of cooking for a great meal.

P2 - chocolate delight
1 Tbsp coconut oil (cold pressed)
1 Tbs unsweetened cocoa powder
3 - 5 drops stevia (you can use toffee flavored or whatever suits you)

melt coconut oil in small pan or microwave safe dish
stir in cocoa powder and stevia. Pour into molds or on a paper plate lined with foil
refridgerate or freeze for 20 min. ( I sometimes pour this over my strawberries then chill)
Break apart and enjoy
You can double or triple this recipe and store in the fridge for another day, but you should only eat about 1 Tbsp of coconut oil per day on P2.
For P3 you can add nuts or coconut before chilling.



Protein Pancakes:
1 Scoop vanilla pea protein
4 - 5 drops stevia sweetener
1/2 tsp baking soda
2 egg whites or 1/3 cup egg beaters egg whites
1 Tbsp water
(optional add 1 Tbsp unsweetened cocoa powder for chocolate pancake)

whisk all ingredients together
cook over med heat in nonstick pan with a tiny bit of coconut oil
Cover and cook until it starts to bubble, flip and cover for an additional 30 seconds or so.

I used Walden Farms Maple syrup, it is OK tasting, NOT fantastic, and Not recommended in P2, but it doesn't make me stall.

Strawberry P2 ice "cream"
There is no cream or Milk in this recipe and P2 friendly 

2 large ice cubes
5 large frozen strawberries
6 drops of stevia or 1 T Truvia
1/4 cup of water.

In a food processer (I have a tiny Oscar)
Blend the ice until it is an ice powder.
Add strawberries and stevia
blend until also a powder
Add water and fold in and process until smooth and creamy.
Serve frozen.

 Phase 3:


Coffee Cup Bread - (you can substitute cinnamon for oregano or other spices for different taste)
Prep time 3 min - cook time 2 min
Ingredients:
1/4 C almond flour
1/2 tsp baking powder
1 packet Stevia
1 tsp cinnamon
1 egg
1 tsp butter

1. Mix all dry ingredients in a straight sided coffee mug
2. Add the egg and butter. Beat until smooth
3. Microwave for 1-2 minutes until done
4. Allow to cool slightly. Dump it out of the cup and slice.

Mock Beef-a-roni - P3
1 1/2 lb ground beef or ground Chicken
1 med onion, diced
1/2 green or red pepper, diced
Salt & Pepper
1 can Hunt's (or any no sugar) marinara sauce
3 cups eggplant, pealed and cut into cubes
2 cloves garlic, minced
1 tsp parsley
Place Eggplant in a skillet with marinara and garlic. Simmer for 10 min. or until the eggplant is soft.
Brown the ground beef onion and pepper in skillet. Drain off any excess fat. Add remaining ingredients. Cook over medium-low heat, covered for 20 minutes. Stir occasionally.
This was so yummy!  I topped with 1/4 C of Mozzarella cheese and stirred it in. OMG!

"Riced" Cauliflower:
Boil or steam raw Cauliflower, or thaw frozen.
Then either run thru a food processor or use a cheese grater to make a rice like texture from the Cauliflower.
This can be used as is, stir fried, or used in recipes. Refrigerate any unused "rice"

Cauliflower crust Pizza:
1 cup "riced" Cauliflower
1 egg
1 cup mozzarella cheese
1/2 tsp fennel
1 tsp oregano
2 tsp parsley
Pizza or Alfredo sauce (sugar free)
Toppings of your choice and more mozzarella cheese.

Preheat oven to 450. Spray a cookie sheet with non-stick spray.
In a med bowl combine cauliflower, egg and mozzarella. Press evenly on the pan, forming a circle.
Sprinkle w/ fennel, oregano and parsley
Bake at 450 for 12-15 min (15 - 20 if you double the recipe)
Remove the pan from the oven. To the crust, add sauce, then toppings and cheese.
Place under a broiler at high heat just until cheese is melted.
My BF loved this.

Stir-fried "Rice" (cauliflower)

1 T coconut oil
2 T chopped red onion
2 C riced cauliflower
2 eggs scrambled
2 T Liquid Aminos
2 scallions, chopped
2 T chopped carrots or red pepper
1/2 tsp garlic powder

In a large frying pan, sauté red onion and pepper (or carrot) in oil.
add eggs and stir fry and break into small pieces.
Add remaining ingredients and stir fry until cooked thru.




P3 -Almond Cookies:
1/2 C Vanilla whey (jay Robb no sugar)
3/4 C Almond flour
1/4 tsp baking soda
1/4 tsp sea salt
1/4 C butter
2 Tbs Truvia (or a few drops of stevia glycerite)
2 Tbs vanilla almond milk or water (just enough to hold dough together)
Preheat the oven to 400 F. In a medium bowl, stir together the whey, almond flour, baking soda and salt. cut in the butter using a pastry blender or your fingers until the butter lumps are smaller than peas. Stir in the almond milk and sweetener to form a stiff dough. On parchment paper (lightly sprayed w/ olive oil spray) roll the dough out into 1/8 inch thickness. Cut into desired shapes with cookie cutters
Place cookies 1 inch apart onto cookie sheets. Bake for 5 - 7 min. until edges are lightly browned. Remove from cookie sheets to cook on wire racks.
(needed more sugar or honey)

THIS IS AWESOME:
P3 - Pumpkin muffins:
1 1/2 Cups almond flour
1/4 tsp sea salt
1/2 tsp baking soda
1 tsp  ground cinnamon
1/2 tsp ground nutmeg
1/4 tsp ground ginger
1/8 tsp ground cloves
2 Tbsp Butter or coconut oil
1/2 Cup Truvia or stevia
3 large eggs
1 cup canned or fresh mashed pumpkin

IN a mixing bowl combine almond flour, baking soda, salt and spices. In a separate bowl mix butter sweetener, eggs and pumpkin until smooth. stir in dry ingredients to mix. grease or place paper liners in muffin tins. Spoon batter in each - 1/2 - 3/4 full. Bake at 325 F for 30 - 40 min. Cool and top with cream cheese frosting.

Frosting: (this stuff is addictive!)
4 ounces cream cheese
2 Tbsp unsweetened almond milk
3 Tbsp Truvia or a touch of stevia glycerite.
Beat together until smooth. put a large dollop  on top of each muffin.
1 muffin: calories - 199, carbs - 51g, fat - 17g, fiber - 2.8 g, protein - 7

P3 Cheese Danish:
Pastry:
3 extra large eggs (separated - reserving 1/2 yolk into smaller bowl)
1/4 tsp cream of tartar
1/4 Cup granulated Truvia (or 1/2 tsp stevia glycerite)
1 tsp cinnamon
3 Tbsp ricotta cheese or sour cream
Filling:
4 oz cream cheese, softened
1/2 egg yolk (reserved from above)
1/4 cup granulated Truvia  (or 1/2 tsp stevia glycerite)
1/4 tsp vanilla
Optional: 1/4 tsp lemon, almond, orange or raspberry extract
Directions:
Separate eggs, putting the whites in a large bowl and the yolks in a medium bowl. take 1/2 yolk out and put in a small dish to reserve for filling. With your electric beater, whip whites and cream of tartar until very stiff. add sour cream or ricotta, cinnamon, sweetener to the yolks and beat well until smooth. Gently fold yolk mixture into the whites, using a big spatula, being careful to get it all blended well. then spray a cookie sheet or muffin top man (best results) and plop 6 equal mounds of batter to make 6 danish. Make an indent on each mound and fill with filling.
Filling: soften cream cheese and add the 1/2 egg yolk, sweetener, extract and flavoring. Fill pastries.
bake about 25 - 35 min. at 300 until golden brown. remove, cool and enjoy.
1 danish: 128 cal. Fat 10g, Carb 2, Protein 6, Fiber 0.2g


P3 Snack - Raisin Nut balls:
Ingredients:

 

* 1 C almonds

* 1 C raisins

* 1 tsp. cinnamonDirections

Rinse the raisins and almonds with some water. Toss them in a food processor with the cinnamon. Whirl away! When sufficiently mixed, form into ball or bar shapes. Enjoy!

Makes about 12 balls (serving size: two) or 6 bars (serving size: one).
Number of Servings: 6

Nutritional Info:

Servings Per Recipe: 6

Amount Per Serving:

• Calories: 220.3
• Total Fat: 12.1 g
• Cholesterol: 0.0 mg
• Sodium: 3.6 mg
• Total Carbs: 26.7 g
• Dietary Fiber: 4.0 g
• Protein: 5.9 g

Cauliflower "TATER TOTS"

• 1 Cup Cauliflower (measure after it is chopped)



• 1 egg - beaten
• 2oz cream cheese
• 1/4 C cheddar cheese
• 1/2 tsp garlic powder
• salt and pepper (optional)
• Pam cooking spray




 Rice the cauliflower (chop finely)
Stir in remaining ingredients, mix well
Spray a mini muffin tin with Pam.
Fill cups to the top and bake at 400 degrees for 30 minutes.
I also put them under the broiler for 5 min. just to brown up the tops of them before flipping them out onto foil.

P3: Chocolate MUG cake:

2T almond meal/flour
1 T cocoa
3 pkgs stevia
3 T half & half or cream
1 T coconut oil - melted (or butter)
1 Egg.
Mix dry ingredients in a mug. add wet ingredients & stir well.
Put in microwave for 90 secs or longer depending on strength of microwave.
Turn out onto a plate to cool.

Sunflower crackers (sooooo easy) P3
1 cup shelled sunflower seeds
1/2 c shredded parmesan cheese
Water, just enough to hold dough together.

In a food processor blend dry ingredients until fine. Add 2 Tbsp water at a time pulse until a dough forms, roll out on parchment paper until 1/4 inch thick. Score into cracker shapes.
(BE SURE that it is 1/4 thin in the center or they will be too soft.)
Bake at 325 for 10 - 25 min or until golden. Leave the oven shut and keep the crackers in the oven to crisp up.



Banana Pancakes:
1/2 banana
1 egg
1/4 t vanilla
1/8 t cinnamon
Preheat nonstick pan over lo-med heat
Combine all ingredients in food processor. Pulse 2 - 4 times
Pour into nonstick pan to make 2-3 pancakes.
Flip as needed. When cooked thru, top with butter and fruit.

Flax Sandwich Buns - P3
1/2 cup plus 1 T flax meal
1 tsp caraway seeds (optional)
1/2 tsp salt
3/4 tsp baking powder
drop or 2 of stevia
3 eggs
1 1/2 Tbsp water
1 1/2 Tbsp olive oil

Mix the dry ingredients; add eggs, water and oil. Pour the batter into 6 greased muffin top pans. Bake at 325 for 15 to 20 min. To serve split the buns horizontally to make 2 halves.
(I topped with sesame seeds before baking)

Oppsie Rolls: 

These are moister than regular bread, and will only keep for a few days, I take them out and let them dry a bit before using.

3 large eggs
pinch of cream of tartar (1/8 tsp)
3 ounces cream cheese (Do not soften)

Preheat oven to 300 degrees F.

Separate the eggs and add cream cheese to the yolks. Use a mixer to combine the ingredients together. In a separate bowl, whip egg whites and cream of tartar until stiff (if you’re using the same mixer, mix the whites first and then the yolk mixture). Using a spatula, gradually fold the egg yolk mixture into the white mixture, being careful not to break down the whites. Spray a cookie sheet with non-stick spray and spoon the mixture onto the sheet, making 6 mounds. Flatten each mound slightly.

Bake about 30 minutes (You want them slightly softer, not crumbly). Let cool on the sheet for a few minutes, and then remove to a rack and allow them to cool. Store in a loosely open sack and allow to rest on the counter before use (otherwise they might be too moist). Can be frozen.

Notes: If you are making these to be savory (for burgers) you can add dry mustard and dill or other seasonings to the yolk mixture. If you want a more sweet roll, add a very small amount of stevia natural sweetener to the yolk mixture.

Makes 6 Induction Friendly, Gluten-Free rolls.

Nutritional information per roll: Calories: 85 , Carbohydrates: .6 g, Fiber: 0g, Net Carbohydrates: .6g, Protein: 4g, Fat: 7.5 - for each roll

Chicken roasted veggies over "Rice"

This is NOT rice, but cauliflower.

• 2 lbs Chicken thighs, cut into strips
• 3 cloves garlic, diced
• 2 large red onions, cut into large Pieces
• 1 small butternut squash
• 2 large sweet potatoes (only for 3rd week of P3)
• 4 Tbs coconut oil
• 2 Tbs each oregano, & parsley flakes
• 1 tsp each basil & red pepper flakes (optional)

Toss all ingredients together in a large pan. Bake for 1 hour in a 350 degree oven, stirring halfway thru.

"Rice" = 1 large head of cauliflower, steamed.

Chop finely. saute chopped cauliflower in a skillet w/ 1 Tbs lemon grass, 1 Tbs scallions chopped and a touch of butter. cook until heated thru. 

Serve your chicken over this "Rice"   

My husband loves this dish.