Phase 3A Recipes-All Recipes A-Z

The following are recipes for Phase 3A.

To see additional Recipes look up recipes by Letter in Community Help.  See also Recipes for Phase 3B.  Look up by each letter.

Please double check the recipes with Walden Farms products in them against the Walden Farms Products List. Go here for: Recipe calorie calculator

A

APPLE THINGY

2/3 cup cottage cheese

2/3 cup yogurt

2 tsp. vanilla

stevia to taste

1 apple diced

1/4 cup sliced almonds

Stir well and serve chilled -by Suzanne

 

HOME MADE APPLE SAUCE Home made apple sauce       By - Howard

 

B

BEEF ENCHILADAS

Egg Crepe “Tortillas”

6 eggs

3 tbsp heavy cream

Pinch of salt and pepper

1. Beat the eggs, cream, salt and pepper until mixed well.

2. Spray small frying pan with non-stick cooking spray.

3. Once the pan is hot, add small amount of egg mixture, just enough to cover the bottom of the pan.

4. These will cook fast, once you can slide a spatula under the crepe, carefully flip over to cook the other side.

5. Take crepe out of pan, set aside and repeat for the next one.

Enchilada Filling

1 lb ground beef

1/2 yellow onion, diced

4 ounce can diced green chilies

1 tbsp cumin

Salt and pepper to taste

1 1/2 cups enchilada sauce (look for lowest carb count I used Las Palmas)

1 cup cheddar/jack cheese mix.

1. Saute the onions until tender then add green chilies, seasonings and ground beef and cook thoroughly. Drain excess liquid as needed.

2. Add 1/2 cup of the enchilada sauce and 1/2 cup of the cheese to the beef, mix well.

3. Spray a 9 x 13 baking dish with non-stick cooking spray and add in 1/4 cup of the enchilada sauce on the bottom of the dish.

4. Take each crepe and add beef mixture, roll and place in baking dish. Continue until all are set.

5. Add the rest of the enchilada sauce and cheese over the top of the enchiladas and bake uncovered at 375 degrees for approx. 20 minutes.

6. Garnish with sour cream, sliced black olives and green onions and enjoy! Makes 8 enchiladas.  By - Michael

 

Seaweed Wrapped Burger

 

Ingredients:

 

Ground Beef (your choice of fat content)

 

Seaweed Paper (1 sheet per every 100g)

 

Butter (kosher or non kosher

 

Things you will need:

 

Oven

 

Butter knife

 

Pan for the seaweed wrapped meat

 

Directions:

 

1)      Weight a hunk of ground beef to 100 (more or less, but as close as you can)

2)      Form hunk into either ball or patty (ball shapes are the easiest to form the seaweed around)

3)      Rip 1 sheet of seaweed paper in half (it doesn’t have to be perfect you just need it to be ripped in half)

4)      Lightly wet one of the two halves of seaweed (NOTE: I recommend practicing so to not wet seaweed too much, the goal is to have it wet so it can wrap and stick somewhat to the meat. If it is too wet, it will stick to your hands in later directions)

5)      Wrap half A around the meat (don’t worry if you cant cover the entire meat with half A, that is what half B is for. If some seaweed isn’t sticking lightly wet your fingers and keep wrapping it)

6)      Repeat steps 4 and 5 only use seaweed B (make sure no meat is visibly exposed)

7)      Take some butter and rub it into your hands but not so much that your skin absorbs it

8)      Butter the seaweed wrapped meat so it glistens from the butter

9)      Take your pan and butter up surface that the SWM (seaweed wrapped meat) will be sitting on (You can butter up the spots that the SWM will be on, but I just did the entire thing)

10)  Set your ovens temp to 400F and put your rack in the middle

11)  Once oven is heated to 400F place the pan with the SWM on the middle of the rack and set the time for 20 minutes (don’t worry if you see holes letting out juices on the SWM, this is normal)

12)  Once 20 minutes have passed take out the pan (if you are unsure if they are cooked, take your butter knife and poke the top so it penetrates the seaweed, pull out your knife and push on the top of the SWM until you see juices, if the juices are red or if you see a stream of brown and red juices cook for 5 more minutes at 400F. You can also make a cut and open the burger slightly to see if it is cooked enough)

13)  Enjoy and if you have any questions or suggestions you want me to try feel free to friend me and send a message to Joshua Sidell

 

 

MEATLOAF - YUMMY

Ingredients:
1 slow roasted elephant garlic clove
1 large onion finely chopped
1 tsp coconut oil
1 tsp. fresh creamery butter
1 lb 96% lean ground beef
2 eggs
NuSalt and Sea Salt combined to taste – I use ½ tsp
½ - 1 tsp freshly ground pepper (We like a lot)
½ - 1 tsp. cinnamon to taste (We enjoy the garlic & cinnamon flavor blend with beef)
1 tsp. McCormick Steakhouse Seasoning, ground
1 tsp. dried sweet basil leaves
¼ tsp. dry mustard
3 packs Stevia (I prefer NuNaturals brand)
2 ½ Tablespoons apple cider vinegar
1 can 6 oz. tomato paste

Directions:

I just started and had fun mixing things together - so I used a lot of bowls...
•In preparation for P3 – I slow roasted several cloves of garlic (I like
the large elephant garlic). Wrap the number of cloves you like with the
skin on in aluminum foil and place in a small glass bowl or baking
dish. Bake at 350° for 1 hour. Store in the frig until needed – so it’s
always on hand.

•I digest well cooked garlic and onion better than crisp, so I also
slightly precook onions before adding to meatloaf (this step is opt).
Finely chop onion and place in small microwave safe bowl. Add 1 tsp.
coconut oil and cover. Cook on high for 3 minutes. Remove from microwave
and add 1 tsp. fresh creamery butter for added flavor & P3 calories
(opt).

•Place ground beef in medium bowl.

• In small bowl whisk together the eggs, salt, and all the spices.

• Take some of the egg mixture and put in blender (I use my Magic Bullet). Add the roasted garlic clove and liquefy (or you can just chop finely). Then add back in to the rest of the eggs. Whisk in tomato paste.

•Add everything to the ground beef and mix well with your hands.

•Lightly grease 2 quart ovenproof dish with Pam and bake uncovered in 350° oven for 45 minutes, or until set.

•Cut into 6 slices. You can have 1 slice on P3A Day 1 and another the next day if desired. If there’s any left once your family tastes it, you can have more slices the following days.

On Day 1, I served it with:
•A few celery heart stalks and a couple sticks of tender cucumber that
may be dipped in the Walden Farms dip of your choice. (After the 500
calorie days are finished, you may use any of your full fat allowable
dressings or dips.)
•Sliced Strawberries with 1 Tbsp 2% milk, 1 Tbsp. sugar-free DaVinci Almond syrup and 1 pack Stevia. YUM! -By Lana

TENDER & TANGY RIBS

3/4 cup apple cider vinegar (aids in processing carbs)

1/2 cup Ketchup (use a low carb)

2 Tablespoons sweetener (to taste)

2 Tablespoons Worcestershire Sauce

2 garlic cloves, minced

1 teaspoon ground mustard

1 teaspoon paprika

1/2 teaspoon salt

1/8 teaspoon black pepper

2 pounds pork spareribs Combine the first nine ingredients.

Place ribs in crock pot and pour mixture of top. Cover and cook on low for 6 hours for pork ribs. If you choose beef ribs cook on low for 7 hours.  By - Michael

 

BREADS

ALMOND FLOUR PIZZA CRUST

2 Cups Almond Meal/Flour

2 Eggs

2 Tsp Extra Virgin Olive Oil

1 Tsp sea salt

Instructions: 
Crust:
 1. Pre-heat oven to 350º

2. Mix all ingredients in a large mixing bowl. This should give you a ball of “dough”. If your dough is too “mushy” (like mine was), continue to add almond flour until you get a good consistency.

3. Make a pizza sheet or baking tray non-stick. This is VERY important if you want your pizza slices to come off in one piece.

4. Press your dough on the sheet nice and even about 1/4 inch in the middle and 1/2 inch at the edges.

5. Put crust in the oven for 15 minutes. It should look slightly golden brown when you take it out. - By Sue

 

CHEWY PIZZA CRUST

Makes 2-4 servings

2 cups whole milk

organic mozzarella cheese

shredded (skim cheese)

2 large organic eggs

2 tablespoons flax meal

2 tablespoons coconut flour

½ teaspoon baking powder

Preparation: Preheat oven to 350º F. Cut 2 pieces of parchment paper out for baking sheet. Mix cheese, eggs, flax, coconut flour, and baking powder together until a sticky wet dough is formed. Spread with a spatula to ¼ inch thickness on a baking sheet lined with one piece of parchment paper. Bake for 30 minutes in preheated oven. Halfway through the baking process, flip crust over by sliding it off the baking sheet with the parchment paper, placing the second piece on the sheet, and turning the crust over unto the new sheet and peeling the old paper off. Return to oven until done baking. Remove from oven, slide off of parchment paper, and flip over again for cooling.

Once crust is cooled, top with sauce, pre-cooked veggies or meats, and cheese. Set crust with toppings under the broiler on high for a minute or two until cheese is melted and bubbly. Slice and serve.   -submitted by Randa

 

COCONUT FLOUR BISCUITS

4 eggs

1/3 plus 3 tablespoons coconut flour

1/4 teaspoon salt

1/4 cup butter or coconut oil melted

1/4 teaspoon baking powder

Blend together eggs butter salt. combine coconut flour with baking powder and whisk into batter until there are no lumps. Let batter rest for 4-5 minutes to thicken. Drop by spoonfuls on greased cookie sheet 2 inches apart. Biscuits will flatten slightly while baking. bake at 400 F for 14-15 minutes. I added rosemary and onion powder to mine to make herb ones, but you could add (or not) practically anything! I am going to try garlic/cheese ones next time. With a little butter, they are to die for. - By Rho

 

COCONUT FLOUR PIZZA CRUST

Ingredients:

3 eggs

1 cup full fat milk or coconut milk

1 clove crushed garlic

1 tsp garlic powder

1/2 cup coconut flour

1/2 tsp baking powder

1/2 tsp sea salt

Method: preheat oven to 375ºF. Place racks in center of oven. Prep your favorite pizza pan by cutting parchment paper to fit the bottom of it. Brush paper with olive oil. It’s important to have your sauce, cheese, and toppings prepped and ready to go before you start your crust. Caramelize your veggies, season your sauce, whatever you gotta do. Lightly beat eggs, milk, and garlic (both) together in a bowl until smooth. Sift remaining ingredients together in a large bowl. Mix wet ingredients with dry with a whisk until well combined. (batter will be quite thin, then thicken up after a few minutes. It will be more like batter than dough) Spread batter evenly over prepped pan and bake for 20 minutes, or until golden brown.

Remove from oven and carefully flip (bottom up)- try placing a different baking sheet on top of it and flipping. Peel the parchment paper off of the crust.

To make the pizza: Add your toppings and place under the broiler for 1 minute, just long enough to crisp up the meat. Keep your eye on the crust, it could burn easily. -By Sue

 

COCONUT MUFFINS

6 eggs

4 tbsp. melted butter

2/3 c sucanat or sugar substitute

1/2 tsp salt

1 tsp coconut extract

1/2 cup coconut flour

1/2 tsp baking powder

2/3 cup grated coconut, divided (i use dessicated, it has no added sugar)

chopped pecans, (or mini chocolate chips in P3B) (totally optional)

Blend eggs, butter, sugar substitute, salt, & coconut extract, and 1/3 c. grated coconut. Combine coconut flour with baking powder and whisk into batter until no lumps. Fill muffin cups 1/2 full of batter. Sprinkle remaining 1/3 c grated coconut on top. Bake at 400 for 15 minutes (they do not get very brown, so don't over bake or the bottoms will burn). Makes 12. I love them with the pecans!-submitted by FunFunFun

 

CREAM CHEESE MUFFIN

2 8oz. pks. philadelphia cream cheese

1/2 cup sweetener (I use liquid Splenda)

2 eggs

1/2 tsp. vanilla

Soften cream cheese about 40 seconds in microwave. Add other ingredients. Beat with mixer till smooth. Pour into 12 muffin pans lined with the papers. Bake at 350 for 20 min. -submitted by Randa

 

FLAX BREAD

I call this "focaccia" because it is baked in that style -- flat on a sheet pan, and then cut up into whatever sized pieces you want. It works for toast, sandwiches, and other bready uses. It is "rough" in texture like heavy whole grain breads. Since it isn't made with wheat, it doesn't have the same kind of grain as wheat breads, but the carb in flax is almost all fiber. Flax is very useful on a low carb diet, as well as being amazingly good for you. There is a video of this bread being made. Prep Time: 15 minutes Cook Time: 20 minutes

Ingredients:

2 cups flax seed meal

1 Tablespoon baking powder

1 teaspoon salt

1-2 Tablespoons sugar equivalent from artificial sweetener

5 beaten eggs

1/2 cup water

1/3 cup oil

Preparation: Preheat oven to 350 F. Prepare pan (a 10X15 pan with sides works best) with oiled parchment paper or a silicone mat. 1) Mix dry ingredients well -- a whisk works well.

2) Add wet to dry, and combine well. Make sure there aren't obvious strings of egg white hanging out in the batter.

3) Let batter set for 2 to 3 minutes to thicken up some (leave it too long and it gets past the point where it's easy to spread.)

4) Pour batter onto pan. Because it's going to tend to mound in the middle, you'll get a more even thickness if you spread it away from the center somewhat, in roughly a rectangle an inch or two from the sides of the pan (you can go all the way to the edge, but it will be thinner).

5) Bake for about 20 minutes, until it springs back when you touch the top and/or is visibly browning even more than flax already is.

6) Cool and cut into whatever size slices you want. You don't need a sharp knife; I usually just cut it with a spatula. Nutritional Information: Each of 12 servings has less than a gram of effective carbohydrate (.7 grams to be exact) plus 5 grams fiber, 6 grams protein, and 185 calories -By Keri Higgins

 

FLAX SEED MEAL BREAD

• 2 cups flax seed meal
• 1 Tablespoon baking powder
• 1 teaspoon salt
• 1-2 Tablespoons sugar equivalent from artificial sweetener or Stevia
• 5 beaten eggs
• 1/2 cup water
• 1/3 cup oil

And here is the nutritional Info

Nutrition Facts

Serving Size: 2 Tbsp (13g)

Amount per Serving

• Calories 60 Calories from Fat 40

% Daily Value *

• Total Fat 4.5g 7%
• Saturated Fat 0g 0%
• Polyunsaturated Fat 0g
• Cholesterol 0mg 0%
• Sodium 0mg 0%
• Total Carbohydrate 4g 1%
• Dietary Fiber 4g 16%
• Sugars 0g
• Protein 3g 6%

• Vitamin A0%
• Vitamin C0%
• Calcium2%
• Iron4%

Preparation:

Preheat oven to 350 F. Prepare pan (a 10X15 pan with sides works best) with oiled parchment paper or a silicone mat.

1) Mix dry ingredients well -- a whisk works well.

2) Add wet to dry, and combine well. Make sure there aren't obvious strings of egg white hanging out in the batter.

3) Let batter set for 2 to 3 minutes to thicken up some (leave it too long and it gets past the point where it's easy to spread.)

4) Pour batter onto pan. Because it's going to tend to mound in the middle, you'll get a more even thickness if you spread it away from the center somewhat, in roughly a rectangle an inch or two from the sides of the pan (you can go all the way to the edge, but it will be thinner).

5) Bake for about 20 minutes, until it springs back when you touch the top and/or is visibly browning even more than flax already is.

6) Cool and cut into whatever size slices you want. You don't need a sharp knife; I usually just cut it with a spatula.

Nutritional Information: Each of 12 servings has less than a gram of effective carbohydrate (.7 grams to be exact) plus 5 grams fiber, 6 grams protein, and 185 calories     -By Brad

 

FLAXSEED MUFFIN IN A CUP

3 tbs (1/4cup) flax seed meal

1/2 tsp baking powder

1tsp stevia

1tsp cinnamon

1large egg

1tsp butter (or coconut oil)

Directions:  Put the dry ingredients into a coffee mug. Stir. Add the egg and butter,mix well. Microwave on high for 1 minute(or more). Take out slice and serve with butter. -by Sue

 

FOCACCIA BREAD w/ FLAX MEAL I call this "focaccia" because it is baked in that style -- flat on a sheet pan, and then cut up into whatever sized pieces you want. It works for toast, sandwiches, and other bready uses. It is "rough" in texture like heavy whole grain breads. Since it isn't made with wheat, it doesn't have the same kind of grain as wheat breads, but the carb in flax is almost all fiber. Flax is very useful on a low carb diet, as well as being amazingly good for you. Cook Time: 20 minutes

Ingredients:

2 cups flax seed meal

1 Tablespoon baking powder

1 teaspoon salt

1-2 Tablespoons sugar equivalent from artificial sweetener

5 beaten eggs

1/2 cup water

1/3 cup oil

Preparation: Preheat oven to 350 F. Prepare pan (a 10X15 pan with sides works best) with oiled parchment paper or a silicone mat. 1) Mix dry ingredients well -- a whisk works well.

2) Add wet to dry, and combine well. Make sure there aren't obvious strings of egg white hanging out in the batter.

3) Let batter set for 2 to 3 minutes to thicken up some (leave it too long and it gets past the point where it's easy to spread.)

4) Pour batter onto pan. Because it's going to tend to mound in the middle, you'll get a more even thickness if you spread it away from the center somewhat, in roughly a rectangle an inch or two from the sides of the pan (you can go all the way to the edge, but it will be thinner).

5) Bake for about 20 minutes, until it springs back when you touch the top and/or is visibly browning even more than flax already is.

6) Cool and cut into whatever size slices you want. You don't need a sharp knife; I usually just cut it with a spatula.

Nutritional Information: Each of 12 servings has less than a gram of effective carbohydrate (.7 grams to be exact) plus 5 grams fiber, 6 grams protein, and 185 calories.- By Randa

 

VEGETABLE FRITTATA MUFFINS

Makes 10 mini frittata muffins

Ingredients:

5 large Eggs

1/4 cup Milk

1/2 medium Onion, finely chopped

2-3 pieces of finely chopped store-bought fire-roasted Bell Peppers (or) one can easily substitute with normal ones.

1 Tomato, finely chopped

1 small Garlic pod, finely minced

1/2 medium Zucchini, grated

1 tsp Olive oil

Salt & Pepper

1/2 cup Cheddar Cheese

Preparation:

Step 1: In a large mixing bowl, whisk eggs and milk together. Set aside.

Step 2: Heat olive oil in a wok, saute first onions until golden brown, then add in peppers, tomato and zucchini. Cook for couple of minutes.

Step 3: Add the sauteed vegetables to egg mixture and mix in salt, pepper and grated cheese.

Step 4: Preheat oven for 350 deg and grease the muffin pan with some olive oil. Fill three-fourths with egg mixture and bake for 20-25 minutes. Serve hot.  - by Randa

C

CAULIFLOWER RICE

Ingredients:

1 head cauliflower (or however much you want)

Preparation: To make this dish the most easily and to have it come out the best, three pieces of equipment are very helpful: - A food processor - A microwave - A covered (or fairly tightly coverable) microwave-safe dish

1) Process fresh cauliflower until it is the size of rice, either using the plain steel blade or the shredder blade. Alternatively, you can shred it with a hand-held grater, or even use a knife, if you have the dexterity to chop it up VERY finely.

2) Microwave it in a covered dish. DO NOT ADD WATER. Cauliflower absorbs water like crazy, and the "granules" will become gummy. To keep it fluffy, just let the moisture in the cauliflower do its work. Carb Count: Each cup contains 5 grams of carbohydrate, about half of which is fiber, for a ECC of 2.5 grams. -by Randa

CHICKEN

AFRICAN CHICKEN IN PEANUT SAUCE (cookeatshare.com)

Ingredients:

4 pounds chicken pieces (remove skin to reduce fat content if you like)

2 Tbsp oil For Spice Rub

1 tsp salt

1 tsp ground black pepper

2 tsp chopped garlic

1 1/2 tsp onion powder

3/4 tsp ground cayenne pepper (or to taste)

For Peanut Sauce:

1 small onion finely diced

1 small red bell pepper seeded and finely diced

1/2 green bell pepper, seeded and finely diced

1 carrot finely diced

1 garlic clove minced

1 tsp finely diced and seeded jalapeno pepper

4 cups chicken broth or stock

1/2 cup smooth peanut butter

1 Tbsp tomato paste

1/2 tomato, seeded and diced

1 tsp chopped fresh thyme or 1/2 tsp dried thyme

1 tsp peeled, grated fresh ginger

1/2 cup stirred coconut milk

1/2 tsp salt

1/2 tsp freshly ground black pepper

1/4 cup chopped parsley for garnish

Directions:

Stir together the Spice Rub ingredients and rub onto chicken. Heat 1 Tbsp oil in a large nonstick skillet over medium high. Add chicken in batches and brown on all sides. Transfer browned pieces to a platter or bowl. Add 1 Tbsp oil, onion, bell peppers, carrot, garlic, and jalapeno to the pan. Cook about 5 min, until vegetables are soft. Add chicken broth and simmer about 20 minutes uncovered. Reduce heat to medium-low, stir in remaining sauce ingredients, and simmer 2 minutes. Return browned chicken to the skillet and cook 25-30 minutes until chicken is tender. Stir occasionally to keep sauce from sticking. Turn chicken pieces mid-way through to ensure even cooking.

Nutritional Info: 6 servings: 636cal/ 46.67gFat/11.54SatFat/717Sodium/789potassium/8.45Carb/2.9dietFiber/3.73sugars/45.85Protein - by Randa

 CHILI

CHICKEN CHILI

1 tsp olive oil (about 62 cal)

4 oz Ground Chicken Breast (110 cal)

1-8 oz can of V8 mix vegetable juice (50 cal)

1 med. garlic clove minced (about 6 cal)

1/8 cup of minced white onion ( 3/4 of a med onion is 35 cal so I will roughly say 15 cal per this)

2 tsp apple cider vinegar ( 0 cal)

1/2 tsp chipotlé powder (5 cal) by Adams

1/2 tsp chili powder (2 cal) by Badia

*Optional 1/8 tsp ground cumin/comino (2 cal) by Badia to taste

sea salt (0 cal)

1/4 of a cup of fresh cilantro/coriander only the leaves, chopped(3 cal)

Note: Measure cilantro leaves before you chop because the volume will change after is chopped In a skillet by preference non stick heat olive oil on med. heat, then saute garlic and onion add the ground chicken breast and cook for about 4 minutes, then add the cider vinegar let it cook for 1 min.

Add the V8 juice and simmer then add the rest of the seasonings except the cilantro/coriander and let simmer for another 2 minutes. Add the cilantro/coriander in the last 30 seconds of cooking and ready to serve.

 

CILANTRO CHICKEN

Ingredients:

6oz of boneless skinless chicken

1 TBS of butter

½ to 1 tsp McCormick rotisserie chicken seasoning

2oz of cream cheese

¼ cup of heavy cream

¼ cup of fresh cilantro chopped

Half of a lime

Cut chicken into cubes, brown in skillet with butter and McCormick seasoning, add cream cheese, heavy cream and cilantro, squeeze your lime over the top, stir let simmer about 10 minutes. This is very rich and you may want to cut the recipe in half. I could not finish it. Calories 625 according to all my labels… ENJOY - By Karen

 

COCONUT ALMOND CHICKEN

--for P3A if you need to get in high calories--this packs a punch with awesome taste.

1/2 cup Organic Almonds, chopped

1/2 cup Organic Coconut Shreds

1/8 teaspoon Organic Curry Powder

Pinch of Himalayan Crystal Salt

Pinch of Black Peppercorns, ground

4 large skinless chicken breasts

1/3 cup Organic Coconut Oil (melted) plus 2 tablespoons for greasing pan Preheat oven to 350 degrees.

Grease 9 x 13 baking dish with 2 tablespoons coconut oil. In a small bowl mix coconut shreds, chopped almonds, curry, salt and pepper. Prepare chicken by rinsing under cool water and removing any fat. Pat dry with paper towel and set aside. Melt coconut oil. Dip chicken in coconut oil, then in coconut/almond mixture. Place in single layer in baking dish. Drizzle remaining coconut oil and coconut/almond mixture over the top. Bake 40 minutes or until internal temperature reaches 160 degrees. Makes 4. Serving size 1.

Nutritional Breakdown (per serving): Calories 684, Fat 54 grams, Protein 20 grams, Sodium 582 mg, Carbohydrates 27 grams, Fiber 4 grams  - By Lorelei

 

DILL CHICKEN w CREAM SAUCE

(4 servings @ 278 cals ea)

2 Tbsp Butter

1/4 teaspoon Salt

1/4 teaspoon Dill Weed

1 pinch Pepper

1/4 teaspoon fresh minced Garlic

2 whole Boneless Skinless Chicken Breasts

1/3 Cup Sour Cream

2 Ounces Cream Cheese

1/4 teaspoon Dill Weed

1/8 teaspoon Salt

1/2 Tablespoon Lemon Juice

Directions:

1. Melt butter in 10 inch skillet until sizzling.

2. Halve and pound thin the chicken breasts.

3. Add the salt, dill, pepper and garlic to skillet with butter.

4. Add chicken and cook medium heat turning occasionally until chicken is browned and fork tender, approximately 10 - 15 minutes.

5. Mix sour cream, cream cheese, 1/4 tsp dill, 1/8 teaspoons salt, and lemon juice in small bowl to make sauce.

6. Serve on top of chicken or as a dip on the side.

7. Can also be served on rolls with lettuce and tomato. Sauce can also be made warm in pan of drippings, but will increase the fat and calorie content. -by Carin

 

"FAUX" GREEN ENCHILADA CHICKEN CASSEROLE

(No tortillas!)

1 lb. package of boneless, skinless chicken breast tenders

1 medium can green enchilada sauce (I use La Palma)

1 can fire-roasted diced green chilies

4 zucchini's (normal size - not too big, not too small)

3/4 cup shredded sharp cheddar cheese

Heat oven to 450 degrees. Spray a 13" casserole dish with oil. Slice zucchini's nice and medium-thin into circles and spread in the casserole dish Open the roasted chilies and spread across the zucchini (add another can if you like a lot of chile flavor) Lay the chicken breast tenders across the top of the zucchini/chilies Open the green enchilada sauce and pour over the entire dish Sprinkle cheese on top - to your taste really (or not at all if you can't handle cheese) Cook UNCOVERED (very important because if you put tinfoil on top, the density of the zucchini will keep the chicken from cooking and the dish will be uncooked) for 45 minutes. You can cook it for less if you like crunchier zucchini because the chicken cooks quickly. This makes a nice, filling, veggie/protein-rich dish that is just as good enchilada pie without all the carbs!  By - Dublinkim

 

NO-BREAD CHICKEN PARMAESAN

This recipe is for 2 servings Ingredients:

2 large chicken breasts

1 tbsp olive oil (always extra-virgin, cold pressed)

roasted garlic slices (got this in the dried spices aisle... sooo good)

sea salt

pepper

garlic powder

Italian Seasoning

1 8oz can of Muir Glenn tomato sauce

2 oz of organic valley reduced fat mild cheddar

1 tbsp of fresh grated parmesan cheese (the real thing, not canned powdered cheese)

Directions:

Preheat oven to 400 degrees. In a sautee pan, warm the olive oil on medium to medium-high heat. While the oil is warming add garlic powder, sea salt and fresh ground pepper. Once the oil is warm throw your chicken on in there. Brown chicken on each side and then transfer to baking dish oil, spices and all. Pour the teeny little can of sauce over the chicken. Sprinkle some more sea salt and ground pepper. Sprinkle Italian seasoning on there too. Grate the cheeses over the top of everything. Bake in oven for 25 - 30 minutes or until cheese is bubbly and chicken is done!  -by FunFunFun

 

CHILI-1

Ingredients:

100 grams lean ground beef (less than 7% fat)

1 cup chopped tomatoes

½ cup water

1 tablespoon minced onion

2 cloves garlic crushed and minced

Pinch of garlic powder

Pinch of onion powder

¼ teaspoon chili powder

Pinch of oregano

Cayenne pepper to taste (optional)

Salt and pepper to taste

Brown ground beef in small frying pan, add onions and garlic. Stir in tomatoes and water. Add spices and simmer slowly until liquid is reduced. The longer it cooks the more tender and flavorful it gets. Add a little water as needed to prevent burning. ( I didn't add any more than the recipe called for ) Serve with chopped green onion or tomato garnish and salt and pepper to taste.   - by Steve

 

CHILI-2

Posted by Anna Berness

 COFFEE DRINKS

P3A Yummy Frozen Coffee:

 

1 Cup ice cubes

3 Tablespoons Walden Farms Chocolate Syrup

1/2 cup favorite coffee (cold)

2-3 scoops stevia

1/4-1/2 Cup milk or creamer

makes 16-20 oz

Blend like mad!  And then enjoy!  What a treat!!! - Debby Szillat

CONDIMENTS  

BBQ SAUCE - See SAUCES

CREAM CHEESE DIP - See SAUCES

 

KETCHUP

In a food processor or blender pulverize: 6 medium sized tomatoes Pour into a small saucepan, then add:

1 1/2 tsp. sea salt

1 tsp. pepper

1 tsp. onion powder

1/2 tsp. garlic powder

1/2 tsp. stevia

2 Tbsp. apple cider vinegar

Bring to boil on med/high heat Then let simmer until it reduces, stirring occasionally. Taste test and add whatever is needed. (usually a little bit more stevia for me :D ) Let cool. Pour into old ketchup bottle. Refrigerate.

 

MUSTARD

In a small container with a lid add:

2 Tbsp. dry mustard powder

1 tsp. granulated garlic

1 tsp. sea salt

1/2 tsp. stevia

Mix dry ingredients Add: 1 Tbsp. apple cider vinegar 1 Tbsp. milk Stir Add water til desired consistency Cap with lid and refrigerate. Caution - clears out your sinuses!!!!!

 

CRANBERRY SAUCE   Cranberry Sauce   By -Howard

 

D

 

DESSERTS

ALMOND CARROT POUND CAKE

1 c butter at room temp

1 c Stevia

5 eggs

1/3 c sour cream

2 c almond flour

2 tsp baking powder

1 tsp cinnamon

1/2 tsp nutmeg

1 tsp vanilla extract

1 1/2 c shredded carrots

Cream butter and Stevia well. Add eggs, one at a time beating after each addition. Mix flour with baking powder and spices and add to egg mixture a little at a time while beating. Add sour cream and vanilla extract. Fold in shredded carrot. Pour into a greased 8 in cake pan and bake at 350 degrees for 45-50 minutes. Serve with whipped cream.   - By Diana

 

CATHERINE'S ANGEL MELT COOKIES

Submitted by LCE Guest on Wed, 01/01/2003 - 06:00.

*I created these out of the frustration and disappointment at the LC cookies I tried. I wanted a cookie that was rich and delicate. This recipe is the result, *HIDE THEM! They get gobbled up by folks who haven't got a clue they are LC.* Enjoy!

Ingredients:

1 c Butter

10 pck Splenda

2 1⁄2 c almond flour

Instructions:

Cream together: butter & splenda (10 carbs) Add in: Almond flour (fine ground)(25 carbs) Mix till well blended, then refridgerate till firm. Take out and let it become room temperature, place small drops about the size of a hershey kiss on an ungreased baking sheet, and cook at 325 for 6-10 minutes, when done the bottoms should be brown. Makes about 70 rich & delicate cookies (depending on the size you go with.) Total carbs is about 35. Notes ***You MUST let them cool undisturbed or they fall apart.*** When completely cooled and firm, I put them in tupperware. They melt in your mouth and are AWESOME.  - submitted by Randa

 

CHEESECAKE

Sugarless Cheesecake (Suzanne Somer's "Eat Great, Lose Weight")

2 pkgs (8 oz each) cream cheese

12 packages Nutrasweet (I use stevia - by taste)

3 lg eggs

3 tbsp fresh lemon juice

1 1/2 tsp vanilla extract

1/4 tsp salt

3 cups sour cream

Preheat oven to 350 degrees F. In a large mixing bowl, beat the cream cheese & sweetener until smooth, about 3 mins. Add the eggs, one at a time, beating well after each addition. Add the lemon juice, vanilla & salt. Beat in the sour cream until just blended. Grease an 8 " springform pan with 2.5" sides & line the bottom with greased parchment or waxed paper. Wrap the outside of the pan with A double layer of heavy duty foil to prevent seepage. Pour the batter into the pan. Set the pan in a large roasting pan & surround with 1" of very hot water (to make a 'water bath'). Bake for 45 minutes. Turn off the oven without opening the door & let the cake cool for 1 hour. Remove to a rack & cool to room temp, about 1 hour. Cover with Plastic wrap & refrigerate overnight. Unmold the cake on to a plate.  -submitted by FunFunFun

 

CHERRY ALMOND COCONUT BALLS

200 grams pitted dates (Winco)

200 grams Dried sour cherries(Costco)

100 grams almonds (Winco or Costco)

50 grams raw coconut- divided (what I used is a finely grated raw coconut from Winco)

Place almonds into bowl of a food processor and rough chop. Remove and set aside. Place dates in to bowl and chop then add cherries and chop until it becomes a rough paste add 1/2 of the coconut and the almonds back into the bow. Pulse until combined. I make a ball about walnut size and then roll in the other 1/2 of the coconut. Batch makes about 16 walnut sized balls and each is about 130 cals.

I will make these for parties this holiday season about teaspoon size and roll into the coconut so I can have an allowed sweet at some of the parties I attend. Looks pretty, healthy and yummy. Makes a great hostess gift if not a function where you bring a food item.

-By Casandra

 

CHOCOLATE BLISS - YUMMY

Saco Premium Cocoa powder makes a HUGE difference in taste and texture. It is a blend of natural and Dutched Cocoa.

4 T. Saco Cocoa Powder

3 T. Xylitol sweetener

5 T. Heavy Whipping Cream

Put it all in a bowl and mix it up until smooth. There will be Xylitol crystals in the otherwise smooth texture, but if you let it set in the fridge for an hour or so it will all smooth out. Myself...I kinda like the crystals, or maybe I just can't wait long enough for it to smooth out."  -by Debra

Suzanne's comment - Xylitol can be put in a coffee grinder and chopped into a powdered sugar for faster smoothing.

 

CHOCOLATE CAKE

Sift (or just whisk) together:

scant 3/4 c. protein powder (plain/unflavored)

scant 3/4 c. protein powder (chocolate)

1/4 c. wondercocoa Stevia - I used 10 packets of SweetLeaf

1 Tbl baking powder

1/2 tsp. baking soda

1/4 tsp. salt

Blend well: 1/2 c. warm Coconut Oil & melted butter (blend as you wish, I used about 3 Tbl butter, the rest CO) 1 generous TBL Nancy's sour cream 6 Tbl whipping cream 3 egg yolks (make sure the mixture isn't too warm or you'll cook the yokes! SAVE THE WHITES in a mixing bowl) WHIP to just past soft peaks: 3 egg whites 1 TBL vanilla OPTIONAL: chopped nuts - raw macadamia or roasted hazelnuts

TO PREPARE: Preheat the oven to 350 F. Use CO and grease a 9-inch springform pan. Line the bottom with parchment paper. Whisk all the dry ingredients together until well combined. Mix the liquids for blending, and then pour into the dry ingredients and mix until cohesive. It should be very wet at this point. With a hand mixer, whip the egg whites and vanilla just past soft peaks. Not completely stiff, but making peaks. Using a spatula, aggressively blend this with the batter - don't worry too much about "breaking down" the egg whites, it will work anyway... :o) Just blend it thoroughly. Add the nuts, if you are using and want a more "brownie" sort of thing. Pour into the springform and pop into the oven for 15 - 20 mins until a skewer stuck in the middle comes out clean AND the cake no longer jiggles in the middle. Also, watch that it doesn't get too dark or around the edges.  -submitted by FunFunFun

 

CHOCOLATE CANDY - HOMEMADE

Baker's unsweetened baking chocolate

Stevia to taste

Toasted almonds chopped

Unsweetened coconut (plain or toasted)

Homemade almond butter

Melt chocolate square(s). Add stevia to sweeten. Stir in chopped almonds, coconut, and homemade almond butter. Refrigerate until set. Cut into pieces. I used 1 square chocolate (30 seconds in microwave), 3 tiny scoops KAL pure stevia, 10 chopped toasted almonds, 1/2 ounce coconut chips and 1 Tb homemade almond butter to make 1/2 cup (494 calories). Calories per piece of candy depends on how many pieces. - By Sherry

 

CHOCOLATE COCONUT GLUTEN FREE PROTEIN BAR

1/2 cup coconut oil

2-4 tablespoons sweetener of your choice

4 eggs

4 tablespoons cocoa powder

1/2 teaspoon vanilla, optional

1/8 teaspoon salt

1 cup grated or flaked dried coconut, unsweetened

1/2 cup chia seeds

1/2 cup chocolate protein powder, optional

1 cup coconut flour

Preheat oven to 375. Grease cookie sheet(s) with extra coconut oil. Melt oil if needed and in a large bowl stir in remaining ingredients with the oil until well blended. Place spoon sized mounds unto prepared cookie sheets and pat down slightly into bars. Bake in preheated oven for 14-15 minutes. Don't overcook.

 

CHOCOLATE COCONUT PEANUT BUTTER NO-BAKES

¾ cup organic sugar (or to taste) / sugar substitute

2 tablespoons unsweetened cocoa powder

½ cup virgin coconut oil

¾ cup whole milk

½ cup creamy peanut butter

1 teaspoon vanilla extract

3 cups unsweetened dried shredded coconut

Mix sugar, cocoa, coconut oil and milk in saucepan. Bring to a boil, stirring constantly. Boil for EXACTLY one minute (do not overcook). Remove from heat and stir in peanut butter and vanilla. When peanut butter is evenly spread throughout mixture, add the coconut. Stir to coat evenly. Drop mixture by spoonfuls onto waxed paper. Chill and store in refrigerator. Enjoy.  - by Randa

 

CHOCOLATE "NOM NOM NOM"

4tbsp coconut oil4tbsp cocoa powder (unsweetened... I used DAGOBA)

pinch of sea saltsweetener to taste (I used xylitol... but I think stevia would work fine)

**cinnamon nuts or both to taste (optional)*

*In a small pan drop in your coconut oil and turn heat to medium low. When coconut oil has become liquid add cocoa powder and turn off stove top heat. Add your other ingredients and make sure they are mixed well. If you use Xylitol like I did, the crystals won't dissolve, just make sure they are evenly distributed when you pour candy out to harden. I added cinnamon to my recipe because I like things a little spicy. The recipe I found said to pour mixture into center of a plastic or Styrofoam plate. I didn't have either. Instead I used a silicone muffin tin and made six servings by spooning mixture into the cups. Either way you'll refrigerate what you've poured for at least one hour. If you've poured it onto a plate you'll be able to pull the chocolate up off the plate and break it into little pieces. The method I used allowed me to make six even servingsYou can try adding crushed walnuts, pecans, almonds or shredded coconut for delicious variations on this candy, but it will of course change the caloric values :) -by FunFunFun

 

CHOCOLATE PEANUT BUTTER FUDGE

The only caveat is that it is much better if you use powdered erythritol as part of the sweetener. I have tried it with only Splenda and it just isn't as good. Xylitol might also work well. I describe how I do the sweeteners below. This fudge is intense so you might want to cut it into even smaller squares, as a little really satisfies.

Ingredients: 8 oz. unsweetened chocolate squares 

1 cup smooth peanut butter (no sugar added)

3/4 - 1 cup erythritol

1 cup worth other sugar substitute (or to taste)

1/2 teaspoon vanilla

Pinch salt

Preparation:

I originally made this recipe with Hershey's baking chocolate because I figured most people could get it. I've now found that when I make it with a higher-quality chocolate such as Ghiradelli, it comes out very hard, and works better to use less chocolate (like 6 or 7 oz.) or more of the other ingredients. A word on the sweetener. I have tried different combinations of sweeteners, including Splenda packets, Sweetzfree liquid Splenda, and powdered erythritol. I had the best results using the powdered erythritol and Sweetzfree, which is a very concentrated liquid. I have found that with chocolate, using artificial sweeteners with no sugar alcohols produces only an "OK" result. Adding a low glycemic sugar alcohol (not maltitol) improves the flavor and texture when working with unsweetened chocolate.

1) Melt the chocolate. I like to pour boiling water over it, let it sit for 5 to 6 minutes, and then pour the water off. That way I know I won't burn the chocolate.

2) Mix in the rest of the ingredients, adjusting sweetener to taste.

3) Pack or spread into a loaf pan. Cool to room temperature, or you can put it in the refrigerator. Cut into 18 pieces and serve.

Nutritional Information: Each serving has 3 grams effective carbohydrate plus 3 grams fiber, 5 grams protein, and 146 calories. I made it today, only subbing crunchy peanut butter and it turned out wonderful. I used Nature's Place Organic Natural Crunchy PB.     - by Randa

 

COCONUT BERRY BLISS

1 large tub plain yogurt

1 small container plain cottage cheese

liquid vanilla stevia to taste

1/2 cup chopped walnuts

1 cup shredded plain coconut (I buy mine from a nut company @ LA farmer's market)

Mix together and store in cottage cheese and yogurt containers. Add mixed berries or fruit of choice only when serving. They get soggy if you try to blend the fruit in the mixture and then store. My favorite dessert for P3/4 was 1 pkg cream cheese 1 container kroger carbmaster yogurt 1 squirt of vanilla cream stevia mix it all up with mixer eat it with strawberries. This is just amazing and rich. I probably had it almost everyday. - submitted by FunFunFun

 

COCONUT CAKE

1/2 c melted butter

1/2 cup coconut milk

9 eggs

3/4 c sugar substitute (cup to cup sugar substitute)

3/4 tsp salt

1 tsp. vanilla extract

3/4 c coconut flour

3/4 tsp. baking powder

Mix butter coconut milk, eggs, sugar, salt & vanilla. Combine coconut flour & baking powder and whisk into batter until no lumps. Pour batter into greased 8x8x2 inch pan. Bake at 350 for 35 minutes or until knife inserted in center comes out clean. Cool & frost. A whipped heavy cream frosting is really yummy! To make a chocolate cake, melt the butter with 3/4 c cocoa powder, reduce the coconut milk to 1/4 cup, and increase the sugar to 1 1/2 c.  -submitted by FunFunFun

 

COCONUT FLOUR CHOCOLATE CHIP COOKIE

½ C coconut oil, melted (can use 1 stick butter)

1 C xylitol (or other sweetener)

6 eggs room temperature

½ t vanilla

1/8 t salt

1 ½ cup flaked coconut (I used organic non-sweetened)

¾ C sugar-free chocolate chips

¾ C nuts

1 C sifted coconut flour

Mix together butter, sugar, eggs, vanilla, and salt. Stir in coconut, chocolate chips and flour. Drop (remember to shape instead if you want nice looking cookies) Drop batter in spoon size mounds 1 inch apart on greased cookie sheet. Bake at 375 degrees for 14-15 minutes. Cool slightly and remove from cookie sheet. Makes about 2 dozen. I made these a lot for the gang I worked with in Colorado. Maybe these helped get me the promotion. Bringing in the food sure helped me get a good review in my biannual evaluation. -submitted by FunFunFun

 

COOKIES

Cookies made from eggwhite and coconut flour.

I made these cookies last weekend and they flew off the plate - mostly eaten by those not on the diet.

Preheat oven to 250 F Put a sheet of wax paper in baking pan. Take 2 egg whites. Whip until stiff. Add a pinch of seasalt and then add several scoops of coconut flour and fold under. Keep adding coconut flour until the "dough" becomes somewhat stiff. Now scoop about one heaped teaspoon full of dough on the wax paper, about 2 inches apart until dough is used up. When hot, the dough will spread and become a flat cookie. Put in oven at 250 degrees F and let "dry" for about 60 minutes. Let cool for a few minutes and then carefully, with spatula or knife, lift off the wax paper. Makes about 15 cookies. Notice, I did not add any sweetener or flavorings. The coconut flour was the flavor. I served them with strawberries and whipping cream, but the cookies went faster than the berries and cream.  -by Maggie

 

EASY BAKE PEANUT BUTTER COOKIES

Ingredients:

1 cup or a little over half a cup of Sugar Substitute

1 cup of your choice of creamy or crunchy Peanut Butter

1 large egg

How to Prepare:

Mix in bowl all Ingredients, may be a little easier if you melt the PB for 30-40 seconds in the microwave. Spray your pan with a non-sticking spray. Scoop out a Tbs of the mix and place on a sheet. Press the cookie dough with a Fork softly making criss-crosses on cookies. Place in oven for 10-12 min or longer pending how you want them. When you take them out the oven you can sprinkle Cinnamon over them if you want. Allow them to cool before moving them. The softer they are the easier it is for them to break. I cook mine for 15 minutes pending on what my taste buds are. Also, it depends on the type of bake ware you use, I use a glass pan, the other kind cooks fast and I have to keep a eye on them.  -submitted by Purdy Mitchell

 

ICE CREAM

recipe:

6 egg yolks

1 C half-and-half

3 1/2 C whipping cream

2 1/4 C milk

2 C Splenda or sugar substitute

3 TSP Vanilla

3/4 C cocoa powder (to make a chocolate version)

This makes up about a half-gallon. You might want to halve or third the recipe your first time in case something goes wrong. You'll notice that there is a minimal amount of sugar from the milk and cocoa powder, but a serving contains about 1 gram total. (And all of it is "natural") I've eaten this just about every day on maintenence with no gain. I've also made a banana version using banana extract - it's delicious!

1. heat milk, splenda, and cocoa powder over stove until it simmers - stir frequently

2. meanwhile, beat the egg yolks with a fork.

3. Once milk/splenda/cocoa has simmered for a few minutes, pour about 1/3 of this mixture into your egg yolks and whisk. Then pour the egg yolk mixture into the milk pan and mix it all together.

4. YOU MUST CONSTANTLY STIR IT NOW - you are essentially making a custard base. turn the heat down to very low and stir with a rubber spatula until mixture is thick. Make sure to be scraping the sides/bottom of pan with spatula. Don't let this simmer or boil, it will ruin the custard.

5. remove from heat and chill in refrigerator. (to speed the process up, put the pan in an ice bath) -submitted by FunFunFun

 

LOW CAL CHOCOLATE PUDDING (steviashop.com)

Ingredients:

1 cup low fat cottage cheese

1 brick low fat, extra firm tofu

4 cups water (enough to fill your blender)

1 box instant sugar free chocolate pudding

1 1/2 TBS of cocoa powder (no fat cocoa if possible)

2 drops liquid stevia

How to Prepare:

Blend cottage cheese, tofu and water. Add pudding mix, cocoa, stevia and blend again. Place in fridge until firm.  -submitted by Randa

 

 

 

STRAWBERRY ICE CREAM

1/3 cup heavy whipping cream

a big handful of frozen strawberries

a packet of stevia blended in the blender. It is sooo good...  -submitted by FunFunFun

 

THANKSGIVING PUMPKIN DESSERT

1 cup whole milk ricotta

2 packets Stevia

1/2 tablespoon pumpkin spice

1/4 teaspoon nutmeg

1/4 teaspoon cinnamon

Whipped cream

Mix it together with a spoon. Make whipped cream topping. 1/2 cup servings =5 carbs Pork Rind Crust 1 bag (2.5 oz.) of Original Rudolph Foods Pork Rinds • 2 tbs. butter, softened • 1⁄4 cup egg Crust: Using a food processor, grind the pork rinds into a fine powder. Mix in the butter and eggs until you get a doughy consistency. Spread the mixture into a pie pan of your choosing and bake at 450 degrees for 5 minutes. Low Carb recipes at this site: http://www.diabetes-support.com/Indexes/diabetic-diet-recipe-index.... 

- By LeaXENA'S

 

COCONUT BARK

I take half a jar of Nutiva coconut oil,--over a cup, heat it in a pan only enough to turn it to liquid, then put slivered almonds-however many you want, I use about 1/2 cup 1 cup or so of shredded UNSWEETENED coconut put in a 9x12 pan. pour the CO over it and mix it up, put in fridge. I also put some drops of liquid stevia in there but it doesn't always need it. In no time it is solidified and you can just break off a piece of the coconut bark and enjoy.  -submitted by Randa

 

DRESSINGS

 

RAW CREAMY HERB MISO DRESSING

*lots of sodium in miso

½ cup lowfat soy milk

¼ cup white miso

¼ cup brown rice vinegar (or Apple Cider Vinegar)

1 tbs fresh basil

1tbs fresh tarragon

1tbs fresh parsley

1 tsp Dijon mustard

1tsp coriander powder

Mix in blender, slow speed first, then increase to higher speeds till creamy.  -submitted by Randa

 

DRINKS

KEFIR SMOOTHIE

1 cup Kefir

2 tablespoons ground flaxseed

2 scoops of Jay Robb Whey Protein Chocolate

1, 7-8 inch banana (or fruit or veggies of your choice)

1/4 cup raw Almonds unsalted

1 small scoop of granulated Stevia or to taste

4 cubes of ice (or a few more)

combine in Blender till smooth and no chunks. YUMMMMY Minus the banana it comes to 450 calories and lots of protein. -by Leslie

 

E

 

EGGS

CREAMY BROCCOLI PUREE OMELET

Ingredients:

1/2 cup broccoli puree

2 tbsp chopped onion

2 tbsp chopped tomato

2 tbsp chopped coriander

2 chopped green chillies

2 eggs

salt

Method:

1. Whisk all the ingredients together.

2. Heat a non stick pan,pour the batter.

3. Cook for a while and flip.

4. Cook on both sides till done.

5. Garnish with tomatoes,onion and coriander(optional). (For P3 - cooked broccoli pureed with a 1 tbsp of cream cheese,1 tbsp milk and salt.) -submitted by Randa

 

SPINACH & PEPPER OMELET

Eggs --- 2 Butter -- 2 teaspoon spinach -- 1 cup chopped Red Bell pepper--- 1/4 cup chopped Green bell pepper --- 1/4 cup chopped Salt to taste Pepper powder -- 1/2 teaspoon Cheddar cheese -- 1/4 cup shredded METHOD :--- Beat eggs with a fork or a wire whisk till yolks and whites are well mixed. Add chopped spinach and peppers, salt to taste pepper powder and half cheese mix well. Heat butter in a skillet in medium heat till butter is hot and tilt the skillet to coat bottom with butter. Quickly pour eggs mixture into skillet.Spread the egg mixture all over the bottom of the skillet with the help of a fork let them cook for few min. (don't over cook) sprinkle the leftover cheese on top of the omelet. Here if you don't want brownish color on top you can just fold the omelet and cook for few more min. both sides. or just after sprinkle cheese flip the omelet the other side and let it cook till light brown color as I have done check my pic. this is a good way to get more iron in your diet. -submitted by Randa

F

 

FISH

 

CHINESE STYLE SHRIMP STIR-FRY

(365.5 calories)

24 large shrimp

1 cup mung bean sprouts

1/2 cucumber

2 stalks celery

2 small slices of anise bulb

2tbs flax meal

1/2 tbs coconut oil

Cayanne Powder (to taste)

black pepper (to taste)

sea salt (to taste)

Wash shrimp and coat with spices and the flax meal. Heat the coconut oil really hot till it sizzles when you sprinkle water in the pan. Add shrimp and cook till you have a nice crispiness to the shrimp, then add all the chopped veggies and cook on high till everything cooks through. Make sure you keep the oil at high temperatures so the oil cooks the food rather then being absorbed by the food. Pile everything on a paper towel to absorb any extra oil. Transfer to plate and enjoy the Huge guilt-free 'better then Chinese take-out' dish. -submitted by Randa

 

PAN FRIED GARLIC TILAPIA

used a piece of Tilapia that weighed roughly 149g, but I don't think the amount of fish matters too terribly much. Get yourself a good sized piece of fish!

Ingredients: A piece of Tilapia garlic

2 cloves very thinly sliced

olive oil 1 to 2 tbsp

sea salt (to taste)

fresh ground pepper (to taste)

spicy red pepper flakes (optional)

In a frying pan heat olive oil on medium temperature (olive oil is best when not over heated). Add thinly sliced pieces of garlic and let them hang out in the oil for roughly one minute. Using a spatula or wooden spoon, push all of your garlic pieces to the center of the pan and lay your piece of fish on top. Sprinkle fish with sea salt and fresh ground pepper. If you choose to use the spicy red pepper flakes, now is the time for that too. Cover pan with lid and reduce heat to med-low. Allow fish to cook for roughly 5 minutes or until golden brown garlic crust has formed on the fish. Flip fish and season the other side with salt and pepper (if you think it needs it). When fish flakes, it's done. I like to serve mine on a bed of baby spinach with red wine vinegar drizzled over the top. How will you serve yours?   -by FunFunFun

 

FLAXSEED - See BREADS

 

G

 

GUACAMOLE - LOWER FAT

3 avocados, pitted, peeled and diced

juice from 2 limes

1/2 - 3/4 teaspoon Himalayan crystal salt

1 medium heirloom tomato, diced

1 medium red bell pepper, seeded and diced

1 medium orange bell pepper, seeded and diced

3 large stalks celery, diced

1/2 bunch cilantro leaves, chopped

1 jalapeno pepper finely chopped

Place the diced avocado into a large bowl with the lime juice and salt. Smash it up. Then, add the rest of the ingredients and toss well to mix. At this point, taste it and see if you'd like to add more salt. I don't care for celery so I replace it with a very small onion. For variety you could also use diced cucumber, diced zucchini, or shredded carrots. Since I am on P3A I use romaine lettuce like a wrap. Also tastes great placed on top of a bed of lettuce.

Nutritional Info varies by amount eaten or variation used. Info is based on 6 servings * Servings Per Recipe: 6 * Amount Per Serving * Calories: 185.0 * Total Fat: 15.2 g * Cholesterol: 0.0 mg * Sodium: 224.5 mg * Total Carbs: 13.4 g * Dietary Fiber: 8.7 g * Protein: 2.9 g  -by Lorelei

L

 

(Homemade Larabars, from left to right: Dates and Almonds, and Chocolate Coconut)

LARABARS - HOMEMADE

Begin by tearing off 4 pieces of plastic wrap, put aside. 88 raw almonds coarsely ground in food processor, empty into bowl 8-10 medjool dates, slit and remove pit, and mash in food processor till becomes a ball of paste 1 sprinkle of sea salt (or not - I think it adds to the yum) Combine all 3 ingredients and mash with your hands like playdoh (this is messy but fun) - form into a symetrical shape and cut into 4 equal pieces. Place each piece on it's own plastic wrap and shape into a Larabar shape as you wrap, by pressing the sides flat against the counter top. Refrigerate and grab as needed! variation: I also made Chocolate Coconut 'Larabars' last night! WOW! Needed more dates to get the proportions right, but I just added 3/4 cups raw flaked coconut and 2 Tbs unsweetened cocoa powder to the above - and then another 6-8 dates and it turned out better than any Larabars I've ever had! :)  By - Autumn

 

M

 

MAYO

1 whole egg, at room temperature

1 egg yolk, at room temperature

1 teaspoon Dijon-type mustard

1 half tablespoon lemon juice

1 tablespoon of whey (optional)

3/4 to 1 cup of oil.

I use expeller pressed coconut or extra virgin olive or combination of both also you can use some expeller-expressed sunflower oil too generous pinch of sea salt I use a blender with the center of the top that comes out. Place egg, egg yolk, mustard,salt and lemon juice and optional whey. Process until well blended about 30 seconds. while blending on a med. speed start dropping oil in a little at a time. Keep motor running. just keep adding small amounts till oil is used up. you will notice it will thicken toward the end when all of the oil is finally in the mix. taste and add salt, lemon, or mustard to your liking. That is it!!! One thing to remember is that when using straight coconut oil is that when refrigerating it will firm up like a cold crisco texture. I try to use most of it on like chicken salad or tuna salad. If you have to store some you might be able to warm back up in sink sitting jar in warm water to make it soft again. This texture will stay softer with the other oils but you don't want to use straight olive oil because it will be too strong of that flavor. When you first make it it is so good I can eat it by the spoon. I love it! I use mostly coconut oil. ENJOY!!! -by Tina

P

 

PANCAKES A

3 eggs

1/8 tsp salt

1/4 tsp baking powder

Beat these until VERY frothy. Add a full dropper of Stevia. In a measuring cup add 2 TBSP of cream and fill to the 1/4 mark with water. Add this mixture to the egg mixture. Add 2 TBSP of melted coconut oil. Beat in 4 TBSP of coconut flour. Put your griddle on low heat. Add coconut oil and when it is hot spoon the pancake mixture on and spread. It does not look like traditional pancake batter - it is much thicker. Cook on one side until firm and flip over.  -submitted by FunFunFun

 PANCAKES B

 

1/4 C softened cream cheese

2 eggs

1/4 tsp. cinnamon (for pumpkin pancakes, you could probably use pumpkin pie spice or add a little nutmeg)

2 little scoops stevia

3/4 tsp. baking powder

 

Mix well and cook on hot, non-stick griddle. 

I am not sure why these work, but they do and they are delicious and taste and feel like the real deal!!  This morning I discovered that I was out of cream cheese, so I substituted canned pumpkin for the cream cheese.  DELICIOUS!!!

I am never going back to carby pancakes...this meets my needs beautifully! - Debby Szillat

MAGIC PIZZA CRUST
Courtesy of LowCarbFriends.com

(You Won't Believe it's Cauliflower)

1 cup cooked, riced cauliflower**

1 egg

1 cup mozzarella cheese

1/2 tsp fennel

1 tsp oregano

2 tsp parsley

pizza or alfredo sauce

toppings

mozzarella cheese

Preheat oven to 450 degrees Spray a cookie sheet with non-stick spray. In a medium bowl, combine cauliflower, egg and mozzarella. Press evenly on the pan. Sprinkle evenly with fennel, oregano and parsley. Bake at 450 degrees for 12-15 minutes (15-20 minutes 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. **I use frozen cauliflower prepared according to package directions. After cooked and slightly cooled, I shred cauliflower with a cheese grater, and then measure for the recipe. (Don't pack down the cup with cauliflower. Just fill it with a spoon or the cup itself.  -submitted by Ellen

 

"POTATOES" - MOCK MASHED

1 cup cauliflower, cooked to very soft

1 Tbl cream (can use milk, but not as good)

1/2 Tbl butter

1 Tbl mayo salt/pepper to taste

Puree all ingredients in food processor until smooth. Ready to serve. 210 calories and 3 protein.  -by Chris

 

S

 

SALADS

BROCCOLI DELIGHT SALAD

1cup broccoli (cut into bite size pieces)

3/4 cup cauliflower

1/4 c cherry tomatoes (cut in half)

1 Tbl onion (thinly sliced and diced)

4 pieces bacon (fried and crumbled)

1/4 cup sunflower seeds

Mix all ingredients together and add dressing of: 1/4 cup mayo 1 tsp vinegar 1-2 pkts of stevia garlic powder, salt to taste. Makes 2 big servings. 1 servings is 400 calories and 18 protein. I like to have cottage cheese with this and a fruit and my meal is complete. -by Chris

 

SARDINES & AVOCADO SALAD

Ingredients:

1 (3.75-ounce) tin of sardines in olive oil

1 tablespoon finely chopped parsley leaves

1 tablespoon finely chopped red onion

1 teaspoon lemon zest

1 tablespoon fresh lemon juice

Freshly ground black pepper

1/2 ripe Hass avocado

Directions Drain the oil from the sardines into a small bowl and whisk in the parsley, lemon zest, lemon juice, onion and black pepper, to taste. Add the sardines, stir to combine and set aside for up to 1 hour. (You don't have to wait if you don't want to.) Halve the avocado and remove the pit. Mix the flesh of 1/2 of the avocado into the sardine mixture, season lightly with sea salt and serve with lemon wedges. Use it like tuna salad.  -by David Michael

 

SEAFOOD SALAD

2 lemons

2 bay leaves

1 pint(s) grape tomatoes

1/2 cup(s) Gaeta or niçoise olives, pitted

1/2 cup(s) (loosely packed) fresh parsley leaves, chopped

2 tablespoon(s) extra virgin olive oil

1/2 teaspoon(s) salt

1/4 teaspoon(s) coarsely ground black pepper

1 pound(s) squid, cleaned

1 pound(s) (medium) shrimp, shelled and deveined with tail part of shell left on if you like

Directions:

From 1 lemon, grate 1 teaspoon peel and squeeze 2 tablespoons juice. Cut remaining lemon in half and squeeze juice into 4-quart saucepan; add bay leaves. Fill saucepan with 3 inches water; cover and heat to boiling over high heat. Meanwhile, in large bowl, combine tomatoes, olives, parsley, oil, salt, pepper, and lemon peel and juice. Rinse squid under cold running water. Slice squid bodies crosswise into 1/2-inch-wide rings. Cut tentacles into several pieces if large. To boiling water in saucepan, add shrimp. Cook shrimp 1 to 2 minutes or just until opaque throughout. With slotted spoon, transfer shrimp to colander to drain. Add to bowl with tomato mixture. Return water to boiling. Add squid; cook 30 seconds to 1 minute or just until opaque. Drain squid in colander; add to shrimp in bowl. Toss until well combined. Cover and refrigerate at least 1 hour or up to 4 hours.  -submitted by Randa

 

SAUCES

BBQ SAUCE

3 cups ketchup  (sugar free or using recipe above)

2 Tbls. Worcestershire sauce   (Moderator's note.  Many Worcestershire sauces are made with molasses. Check your labels)

1/4 tsp. Liquid Smoke

5 or 6 shakes Tabasco® (more if you like it hotter)

liquid stevia to taste

3 tsp. granulated garlic

1 1/2 tsp. sea salt

1 tsp. pepper

Mix together well.Taste test to make sure it suits you, adjust accordingly.Store in a ketchup bottle.

*P3B variation: Add some agave syrup in place of the stevia.  If having friends over - have the recipe ready to hand out. :D

 

CHICKEN PICCATA SAUCE 

(also wonderful on fish!)

2 Tbs butter

2 Tbs heavy cream

Fresh lemon juice

about 1-2 tsp Sea salt to taste

1 garlic clove, smashed, but left whole

Dill, optional but delish!

Melt the butter, stir in the cream, you just want to warm this till hot, but not really 'cook' this sauce - add the smashed garlic clove, stirring, whisking in the lemon and the salt...once you are able to detect the scent of the garlic, it's done. Should take about 3-4 minutes. Cook your chicken breast in olive oil till tender, juicy, and not pink inside, then you completely smother it in a super fantastically delicious cream sauce. Asparagus on the side(?). You will feel full, and decadent! And yet, if you are avoiding sugars and starches - you will not gain!!! Oh, marvelous P3!!! My vegetarian husband eats this sauce just about every night for dinner (P3a), substituting Quorn Chik'n for the meat. Bon Appetit'! -Submitted by Autumn

 

CREAM CHEESE DIP

1/2 cake softened cream cheese

1/2 cup Greek Yogurt

1/2 teaspoon vanilla

Stevia to taste (Use unflavored liquid stevia for best results)

After cream cheese has softened, beat with a mixer until light and fluffy.Add yogurt, vanilla, and stevia. Beat a bit longer. Great for dipping sliced apples or strawberries. Option for veggies - omit stevia and vanilla. Add sea salt , pepper, and garlic powder. Great for increasing your fat content.  -By Suzanne

 

CREAMY RICOTTA PESTO

Ingredients:

2 cups packed basil leaves, plus more for garnish

1 pound Miracle noodles/ veggie spaghetti

1 clove garlic

1/2 cup extra-virgin olive oil

1/2 cup pine nuts or walnuts

1/2 cup grated Parmesan cheese, plus more for serving

1/4 cup ricotta cheese

Salt

Directions:  Prepare a large bowl of ice water. Bring a large pot of water to a boil. Put the basil in a sieve and submerge in the boiling water, stirring, until bright green, 10 to 15 seconds. Submerge in the prepared ice water; drain on a kitchen towel and squeeze dry. Salt the boiling water and add the spaghetti; cook until al dente. Drain, reserving 1 cup of the pasta cooking water; return the pasta to the pot. Meanwhile, using a food processor, puree the basil leaves, garlic, olive oil, nuts, Parmesan, ricotta and 1/2 teaspoon salt. Add the pesto to the spaghetti and toss well. Top with extra basil leaves and serve with more Parmesan.  -submitted by Randa

 

HOLLANDAISE SAUCE

You will need:

2 small/medium sauce pans and wire whisk

3 egg yolks

2 sticks of butter + 2 Tbs butter

Cold Sea salt

1-2 Tbs fresh lemon juice (never fake)

1 big bowl of ice water in the sink

In one pan, melt the butter on low heat - do not cook or let the butter boil, just melt it and keep it warm. In the other pan, unheated, whisk the egg yolks for a full minute untill they thicken slightly and are lemon colored. Still off the heat, whisk in a pinch of salt, and lemon juice. Now put the egg yolk mixture pan on moderately low heat and continue to whisk - drop in 1 Tbs of cold butter to keep the temp down - do not heat too quickly or the sauce will get grainy - whisk whisk whisk - (If you have the heat too high and the yolks become lumpy, quick plunge the bottom of the pan into the waiting bowl of ice water in the sink - and whisk whisk whisk - and continue, but without any more heat.) As soon as the yolk mixture clings to the wires of the whisk and you can see the bottom of the pan between strokes - remove from the heat! Drop in the second Tbs cold butter and whisk,which lowers the temperature of the sauce again.

Now, with the pan off of the heat, begin to incorporate the warm, melted butter, a few drops at first, then dribbles, and then a steady stream, whisking the whole time. The sauce will thicken as you whisk the butter into the yolks - you should have a thick, creamy sauce similar in consistancy to heavy whipping cream. Add more lemon and salt to taste. Once your sauce is made, you can warm it by floating the sauce pan in a larger pan of hot, simmering water. If your sauce 'breaks' or becomes grainy from heating too hot or too long, an ice cube stirred in quickly can bring it back together. Delicious poured over eggs, or on vegetables! Hollandaise can be tricky at first, but it gets easier each time you make it. This recipe is the easiest and most fool-proof of any that I have attempted. (from Julia Child's Book 'Julia's Kitchen Wisdom') Bon Appetit'!   Submitted by - Autumn 

 

PESTO

 (try on zucchini pasta for a meal or side)

Bunch of basil

1 cup pine nuts

½ cup olive oil

5 cloves garlic

Lemon juice

2 tbs red onion

Sea salt

Mix all in a blender  -submitted by Randa

 

SALSA

The final ingredients list ended up as follows:

1-1/2 pounds firm, ripe tomatoes, diced

1 large jalapeno Chile, seeded, minced

1/2 cup red onion, diced

3 garlic cloves, minced

1/4 cup cilantro leaves, chopped

1 teaspoon salt

Pinch of ground pepper

2 tablespoons lime juice

-submitted by Randa

 

SUN DRIED TOMATO PESTO

Ingredients:

One 8-ounce jar sun-dried tomatoes in oil, drained

1 small clove garlic, smashed and peeled

1/3 cup walnut halves

1/2 cup extra-virgin olive oil

1 teaspoon hot pepper sauce

Salt

1/3 cup sliced fresh basil leaves

Directions:

Using a food processor, finely chop the sun-dried tomatoes, garlic and walnuts. Transfer the mixture to a bowl and stir in the olive oil. Add the hot sauce and season with salt. Stir in the basil. Let stand for about 1 hour before serving.  -submitted by Randa

 

THAI DIPPING SAUCE

3 Tbsp Thai fish sauce (nam pla)

3 Tbsp lime juice

1 Tbsp water

1 tsp chili sauce

-submitted by Randa

 

TOMATO SPAGHETTI SAUCE - HOMEMADE

(Adjusted from Rachael Ray's meat spaghetti sauce)

1 cup of sun-dried tomatoes (not packed in oil)

1 28oz can crushed Italian tomatoes

1/2 cup of stock (either veggie/chicken/or beef stock)

1/2 cup of white wine (optional I used 1/4 cup ACV)

handful of fresh parsley

1 - 1 1/2 tbs Italian seasoning

1/4 cup fresh basil

2 tbs extra virgin olive oil

1 medium onion

Optional: lean ground beef, any veggies you like (I used green pepper, mushrooms, celery) sage

Preparation: 

Boil the sun dried tomatoes with the 1/2 cup of stock and 1 cup water, then lower to simmer till plump (1/2 hour-1hour) In a bigger pan heat up the 2 tbs oil, (if you are using beef, add beef in oil first till browned before adding onions) then add onions to start caramelizing till you finish cutting up other veggies. Place any other veggies and all spices and herbs to cook and mix together. Season with pepper, red pepper flakes, and salt to taste. Cook that till everything is slightly wilted and cooked (veggies should be al dente/ not mush) In a food processor/blender, puree reconstituted sun-dried tomatoes with all the stock and juices that are with it (yummm) Add sun-dried puree and can of crushed tomatoes to onion and herb mixture. Bring to boil, then lower heat and simmer for a min. or two. It makes a wonderfully dark, very flavorful, filling sauce Notes1: if using dried herbs, heat up in dry pan on stove before adding to mixture. It activates the herbs and makes them smell wonderful! Don't overdo it though and burn them!!! Notes2: Because I didn't use the ground beef in my sauce, I had less moisture to work with when caramelizing the onions and cooking the veggie mix. An extra tbs of olive oil, or a little stock goes a long way. (In the end I added 4 tbs of olive oil - but i don't feel guilty cause its a HUGE pot and the sauce will serve 5-7 people, or store for multiple uses)   -by Randa

 

VEGAN WORCESTERSHIRE SAUCE

(replacesugar.com)

1/2 Apple Cider Vinegar

2 tbsp liquid aminos

2 tsp water

1 tsp spoonable stevia

one to one 1/3 ground ginger root

1/4 dry mustard seed powder

1/4 tsp onion powder

1/4 tsp garlic powder

1/8 tsp cinnamon bark powder

1/8 black pepper powder

Bring all ingredients to a boil, whisk thoroughly. Reduce heat and simmer for 1 min. Store in the fridge. Makes about 3/4 of a cup sauce.  -submitted by Randa

 

SEASONINGS

 

RED LOBSTER CAJUN SEASONING

2 teaspoons cayenne pepper

11/2 teaspoons salt

1 teaspoon black pepper

1 teaspoon paprika

1 teaspoon cumin

1 1/4 teaspoons dry mustard

1/2 teaspoon dry thyme

1/2 teaspoon dry oregano

1 teaspoon onion powder

1 teaspoon garlic powder

Combine ingredients well. Place in an airtight container and store in a cool dry place.  -submitted by Randa

 

SOUPS/STEWS

BASIC SOUP STOCKS: veggie/ beef/ chicken

To extract the most flavor from your stock ingredients, start with cold water. Meat stocks benefit from long, slow cooking. Vegetable stocks do not. Quick vegetable stocks should take 25 to 30 minutes; basic vegetable stocks, 45 minutes to one hour. Chicken or beef stocks can take anywhere from one hour to five--longer if you're using a slow cooker. Certain herbs and vegetables will turn bitter as they steep. Strain as soon as the stock is finished. Some vegetables should be avoided altogether in stocks. The cabbage family (turnips, rutabagas, Brussels sprouts, broccoli, cauliflower, etc.) does not do well in stock. Nor do most powdered herbs, ground black pepper, artichoke trimmings, or too many greens. Use whole peppercorns and bay leaves, as these are easy to strain out. Cool your strained stock by filling the kitchen sink with ice water. Place the pot in the cold water bath, and stir every once in awhile, or until the broth is tepid. Store in the refrigerator for up to five days, or in the freezer for up to three months. -submitted by Randa

 

STRAWBERRY JAM

 (steviashop.com)

Ingredients:

1 pkg. no sugar pectin

2 teaspoons whole leaf stevia powder

1 cup cold water

5 cups sliced strawberries

How to Prepare:

Over medium - high heat, boil pectin, stevia and water in a saucepan. Boil for one minute, stirring well. Thoroughly stir in strawberries. Pour into sterile containers.  -submitted by Randa

 

SUBSTITUTIONS

-Submitted by Randa

Substitutes for Sugar / flour / and thickeners DiabetiSweet Brown Sugar Substitute (caramelizes!) isomalt (also caramelizes): Isomalt is advised to not be consumed in quantities larger than about 50g per day for adults and 25g for children. The reason that isomalt may prove upsetting to the stomach is because the body treats it as a dietary fiber instead of as a simple carbohydrate. Erythritol: It is 60–70% as sweet as table sugar yet it is almost non-caloric, does not affect blood sugar, does not cause tooth decay, and is absorbed by the body, therefore unlikely to cause gastric side effects unlike other sugar alcohols. Under U.S. Food and Drug Administration (FDA) labeling requirements, it has a caloric value of 0.2 calories per gram SPLENDA® Granulated Sweetener will not activate yeast. You should maintain at least two teaspoons of sugar in recipes calling for yeast and replace the remaining sugar with SPLENDA® Granulated Sweetener. Stevia in the Raw (no after taste) Here is a Stevia conversion chart: 1 Tsp Stevia (powered) = 1 Cup Sugar 1 Tsp Stevia (liquid) = 1 Cup Sugar 1/2 Tsp Stevia = 1 Tbsp Sugar 6 Drops liquid Stevia = 1 Tbsp Sugar A pinch of Stevia = 1 Tsp sugar 2 drops liquid stevia = 1 Tsp sugar Sugar (Serving Size) Carbs(g) Stevia 0g Sugar (1 tsp) 5g Sugar brown (1 tsp) 5g Molasses, blackstrap (1 tbsp) 17g Honey (1 tbsp) 19g Syrup (1 tbsp) 20g Fructose (1 tbsp) 25g Chocolate syrup (1 tbsp) 11g 1/2 cup honey= 1 cup sugar= 1 or 3/4 cup granulated stevia (on their site they say one to one conversion) In order to make up for the volume lost through replacing a cup of sugar with only 1/4 teaspoon of Stevia Concentrated Powder, you need to add unsweetened apple fiber. The bulk or consistency that sugar normally would add can be replaced with applesauce, fruit puree, canned pumpkin, fruit juice, yogurt, or any ingredient that will taste right with your recipe and add moisture. For everyone cup of sugar that is replaced by stevia 1/4 to 1/2 a cup of the bulk should be added. Pure-le Natural Spoonable Stevia One to One™ is the easiest way to use stevia in recipes. Simply use the same amount of Spoonable Stevia One to One™ as you would regular sugar, and add an additional 10% more liquid than the recipe calls for. What could be easier? The additional liquid is to compensate for the fact that stevia doesn’t “melt” like sugar. _____________ Name / Sweetness / Caloric content(kcal/g) / Sweetness per caloric content Arabitol / 0.7 /0.2 /3.5 Erythritol / 0.812 /0.213 /3.812 Glycerol / 0.6 /4.3 /0.14 HSH / 0.4–0.9 /3.0 /0.13–0.3 Isomalt / 0.5 /2.0 /0.25 Lactitol /0.4 /2.0 /0.2 Maltitol /0.9 /2.1 /0.43 Mannitol / 0.5 /1.6 /0.31 Sorbitol / 0.6 /2.6 /0.23 Xylitol /1.0 /2.4 /0.42 Compare with: Sucrose /1.0 /4.0 /0.25 ___________________________________ Low carb thickeners guar gum and xanthan gum nut meals glucosamin powder not/Starch: (vegetable gums [acacia, guar, carob, xanthan]) 1tsp = 10cal, 2.3carb, 2.3fiber / 85serving size $19.99 water chestnut powder/flour 

 

T

 

TACO MEAL

(without tortillas)

250 grams ground beef

bisonCheddar cheese about 50 grams

Avocado 1 small

4 Lettuce leaves

Sour cream

Salsa

Cook beef/bison til browned with:1 tsp. sea salt1/2 tsp. pepper1 tsp. chili powder1 tsp. garlic. Shred cheddar cheese. Slice avocado. Arrange lettuce leaves on plate. Top with cooked meat. Sprinkle cheese over meat while hot to melt it some. Arrange sliced avocado over cheese. Put a dollup of sour cream in the center. Drizzle salsa over all.  Enjoy! Phase 3B variation = spread tortilla chips over lettuce leaves before adding meat.- By Suzanne

 

Y

 

YOGURT - HOMEMADE

4 cups milk

1/2 cup powdered milk

1/4 cup starter yogurt** (plain commercial yogurt - I used the yogurt I got at health food store)

1. Before you begin, wash 2 quart-sized canning jars. If you want to use 4 pint-sized jars instead that would be fine too. Have lids ready to cover the jars when you are done. *I used plastic yogurt containers from commercial yogurt instead of canning jars.

2. Pour your milk into a large cooking pot. Heat the milk up to 170 degrees (do not boil). Allow the milk to cool down to 110 degrees. The cooling can take a long time. If you want to speed the process up fill your sink with cold water and place the pot of hot milk in the water and stir and stir. The temperature drops fairly quickly this way, so make sure to have your thermometer handy to keep checking.

3. After you reach 110 degrees add the remaining ingredients and stir until everything is dissolved very well. Pour this mixture into your prepared yogurt containers. Put the lids on and put them into whatever place you are planning to incubate and culture them. Leave them there for 10 to 12 hours. Try not to disturb the yogurt to much.

4. Incubation methods listed below

5. When the yogurt is firm it is time to remove and put in the refrigerator to get nice and cold. Usually 12 to 24 hours. If you make and incubate the yogurt during the day it can refrigerate overnight and be ready for breakfast the next day. Flavor with fruit, nuts, or jam.

THERE ARE MANY WAYS TO INCUBATE YOUR YOGURT:

1. Electric oven - set the stove dial half way between OFF and 200°, or at approximately 100°. The light which signifies the oven is on, pops on for a moment, and then pops off when the temperature is reached. Set jar of yogurt in the oven and leave it for between 6 and 8 hours, usually overnight, or when gone for the day. Take out the yogurt when it is thick. This method works every time and yogurt has a very mild flavor. (Pour 1 quart of milk into a casserole dish and add 3 tablespoons of plain yogurt. Stir well and cover the casserole. Place in a warm (100 degree F.) oven with the heat off. Let it sit overnight.)

2. Almost fill a thermos bottle (preferably wide mouthed) with milk heated to 100 degrees F. Add 2 tablespoons of plain yogurt and mix thoroughly. Put the lid on and wrap the thermos in two or three terry towels. Set it in a warm, draft-free place overnight.

3. The heating-pad method is supposed to be pretty reliable. Set it on low and then cover the heating pad with a towel, place the yogurt on top of it, and put a large bowl or stew pot upside down over the yogurt. This makes a little tent which keeps the heat in.

4. Medium sized picnic cooler (I used 28 qt Coleman swing handle) to incubate yogurt. Place yogurt containers inside the cooler and add two jars filled with hot tap water, (I used 4 qt jars of water) to keep the temperature warm enough. After 4 hours, check the yogurt to see if it is thick enough. If it isn’t then refill the water jars with more hot water, return them to the cooler, and let the yogurt sit another 4 hours. It takes a full 8 hours, but the yogurt is perfect. Little danger of getting the yogurt too hot while it incubates, and drafts aren’t a problem because of the closed nature of the cooler. Try not to disturb the yogurt while it is incubating, to ensure good results.

5. Preheat a Crock-Pot on low for about 15 minutes, until it feels very warm to the fingertips. Put covered containers of yogurt mixture into the Crock-Pot, cover it, and turn off the heat. At 35- to 45-minutes intervals, heat the Crock-Pot on low for 10 to 15 minutes.

6. Electric yogurt maker**You need to begin with starter yogurt. Starter yogurt is yogurt that has been made with active live cultures; this is the friendly bacteria that will turn your milk into yogurt. You can buy a small container of yogurt at the grocery to use for this purpose. Make sure that the container says "made with live cultures" or something of this nature. You want to buy plain yogurt, not flavored. Each time you make yogurt you will need some starter. You can use your own starter, but over time it looses its potency and your yogurt will not turn out. So always begin with store bought yogurt. You can freeze your starter yogurt in ice cube trays so that it is convenient to have on hand. - By Sherry

 Z

SIMPLE ZUCCHINI SIDE DISH

Serves 2

 

Slice a zucchini in half. Slice off part of the bottom to keep it stable. Brush with olive oil and add garlic or garlic powder. Top with sliced tomatoes, salt & pepper (to taste). Sprinkle 1/4C cheese (mozzarella, parmesan or cheddar) on each half. Bake on a cookie sheet or small pan at 375 degrees for 20-30 minutes until soft.
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