Ingredients:

• 3 tablespoons reduced-sodium soy sauce
• 3 tablespoons freshly squeezed lemon juice
• 2 teaspoons grated ginger root
• 1 tablespoon minced garlic
• 1 teaspoon sesame oil
• 1/2 teaspoon curry powder
• 1/2 teaspoon ground coriander
• 1/8 teaspoon cayenne pepper
• 3 pounds (1.35 kg) boneless, skinless chicken thighs
• A batch of Natalie’s BBQ sauce (see files) or another suitable sauce

Directions:

• Whisk together all marinade ingredients in a medium bowl. Set aside.
• Cut each chicken thigh in half.
• Place chicken pieces in a large, heavy-duty, re-sealable plastic bag.
• Add the marinade to bag.
• Turn bag several times to coat chicken with marinade.
• Marinate in refrigerator for at least 2 hours or up to 24 hours.
• Preheat oven to 400ºF. Line a rimmed baking sheet with foil and fold or roll the chicken pieces into uniform oblong “wings.”
• Place wings on baking sheet close together (touching), as this will help them hold their shape.
• Bake for about 10 minutes, until partially cooked and still pink in the middle.
• Meanwhile, preheat gas grill to medium-high heat.
• Brush grill rack lightly with oil or spray with cooking spray.
• Using tongs, transfer par-baked wings to grill and cook for about 2 to 3 minutes per side, basting often with Natalie’s BBQ sauce.

They should have some nice grill marks on them. Serve hot wings with celery sticks.

Credit:  Deb Spence

Ingredients:

• 1 pack of chicken legs (I buy Prime brand- normally 7 in a pack)
• 2 Tbsp lemon juice or the juice of 1/2 a fresh lemon
• 3 cloves of garlic
• 1 stalk of celery
• fresh ginger
• 2 green onions (Phase 1) or 1/2 a small onion
• LA Grille No Salt Vegetable Seasoning
• Your favorite seasonings such as black pepper, garlic powder, onion powder or “poultry seasonings”
• 1 TBSP of your favorite hot sauce
• 1 TBSP of Italian salad dressing
• 2 TBSP of curry powder or more to your liking (Selection and Mr Goudas Trinidad curry are good brands or use whatever brand you like)
• 1 Tsp of Turmeric
• 1-2 cups of Low Sodium Chicken Broth- I use Campbell’s No Salt Added
• Olive Oil or Canola Oil for cooking

Directions:

• Take a paper towel and pull the skin off the chicken legs.
• Put the chicken in a bowl, add the juice of a lemon and cover with cool water-let it sit while you prepare the ingredients
• Chop the green onion, celery, ginger and garlic
• Gather the rest of your ingredients
• Mix the curry powder and turmeric in a small bowl with about 1/2 cup of water
• Get a pot with a tight fitting lid.
• Add a small amount of olive oil
• Dump the lemony water off the chicken, rinse with cool water and drain. Remove any fatty bits
• Add your fresh seasonings and all the powdered seasonings and the  salad dressing
• Add your curry-turmeric water
• Mix and let marinate a few hours or overnight. Turn the chicken over at some point for all pieces to get coated.
• Set your chicken out on the counter to warm up a bit- about 1/2 an hour on the counter- you don’t want to cook it straight from the fridge or the meat will shrink
• Heat your pot on medium
• Add enough oil- about 2 tablespoons
• Use a slotted spoon and add the seasoned chicken-don’t let it overlap- leave the seasoned water in the marinade bowl.
• Cover
• Let cook about 10 minutes
• Turn the chicken over- I use tongs
• Cover
• Let cook about 10 minutes
• Add your marinade, add enough Low Sodium broth to go at least 1/2 way up the chicken because you don’t want it to stick- but you’re not making soup so don’t cover the chicken
• Cover & turn the stove on simmer/low/2 etc
• Let cook for about 20 minutes
• You know it’s cooking when the blood starts seeping through the bone
• Turn the chicken over
• At this point taste the sauce/gravy and adjust the flavour by either adding a bit of water, or more broth or seasoning. The chicken is cooked when the meat starts pulling away from the bone.

Serve With:

• Cauliflower Rice
• Fauxtato Salad
• Plain cauliflower
• Roasted cabbage
• Coleslaw
• Hot Coleslaw: Add your coleslaw at the end of the cooking time, it’ll come out something like a curried version of Crackslaw.

Credit:  Candis Sutton

Ingredients:

• 4 Thick Halibut steaks
• 1/2 tsp half salt
• Pepper
• 1/2 green pepper chopped
• 2 tbsp Olive oil
• 1 onion finely chopped
• 1/2 cup sliced mushrooms
• 1 tbsp savory

Directions:

• Line pan with parchment paper and lay steaks flat
• Mix all ingredients together except olive oil
• Cover steaks evenly with mixture and drizzle olive oil on top
• Bake at 375 F for 30 minutes or until done to your likeness.

This goes well with any of the coleslaw recipes in the files.

Credit:  Jodi Adams

Ingredients:

• 1 full egg
• Half cup unsweetened almond milk
• 1 half cup water
• 60-100 ml of Canola oil
• Half cup carb quick flour
• No salt and black pepper

Directions:

• Beat the egg with the milk and water preferably with a mixer.
• Add the carbquick flour during mixing
• Add no salt and pepper as you like
• Pour it one after another in a Tfal fry pan with some Canola oil there
• Turn it upside down once it hardens and turns to light brown
• Take it out and make another one.
• Using above ingredients may give you 4-5 cribbs wraps.
• You can spread it with 1 light laughing cow cheese and wrap it around hot low Sodium Turkey bacon or low sodium pepperoni
• Spread some xyla jam into it and enjoy.

Enjoy the left over the following day 😊

I love it. Light fast meal for breakfast or dinner.

Bon Appétit

Credit:  Mohamed Elghazouly

Ingredients:

• 1 tsp coriander
• 1 tsp cumin
• 1 tbsp dried onion
• 1/4 tsp celery seed  (watch that you don’t use celery salt!)
• 2 tbsp cilantro (some people are sensitive to this herb)
• 1 tbsp curry powder (watch for sodium in some curry powders!)
• dash of clove
• 1/2 tsp lemon pepper (or, if it’s going in a soup, leave this out and add 1tbsp lemon juice! and a little black pepper)

Directions:

I miss having soups when dining out but, as it turns out, most restaurants are really serving salt in a soup base 🙂  It’s worse for most of the quick-and-easy soups you make for yourself at home.  Of all the soups that I miss, Mulligatawny is near the top.  (I’d probably have to say that Italian Wedding soup was the very top but that’s the carboholic in me talking.)  Mulligatawny is basically a vegetable soup with a few twists – most of which I don’t miss.  The thin apple slices in my favourite were a nice bite and the potatoe added to the texture but, in the end, it is the spices that make the dish.

About a year before I started on the Poon lifestyle, my favourite takeout Indian switched containers.  The soups suddenly came in a container where the lid literally disintegrated into the soup.  After telling them, bringing the lids back, etc. I finally gave up.  And taught myself to make something that tasted the same.  When I made it through the first months of this new lifestyle and was starting to try and expand my food options, I rebalanced without the salt and … it still tastes the same.  Plus, it makes a great rub for chicken, and it’s pretty damned tasty as a rub on cauliflower popcorn (in the files).

NOTE:  I’m just a white, Jewish, third-generation Canadian from Polish roots so feel free to improve on this 🙂

This gives you about 5 tbsp of a spice mix, slightly more than 1/4 cup – more than enough for 4 chicken breasts or a large head of cauliflower and much more than you need for a kickstart to your soup so you might want to store the rest in a spice jar or, like me, make a bigger batch and keep it around.

Credit:  Stephen Perelgut

Ingredients:

• 3 chicken breast halves
• 1 teaspoon olive oil
• 3 cups green cabbage, shredded
• 1 teaspoon xanthan gum (be careful with this stuff)
• 1⁄2 teaspoon ground ginger
• 1⁄4 teaspoon garlic powder
• 1⁄2 cup water
• 1 tablespoon low sodium soy sauce

Directions:

• Cut chicken breasts into strips.
• Heat oil in a frying pan.
• Add chicken strips and stir fry over medium-highheat, turning constantly until done.
• Add cabbage and sauté 2 minutes until cabbage iscrisp-tender.
• Mix xanthan gum and seasonings; add water andsoy sauce, and mix until smooth.
• Stir sauce into chicken/cabbage mixture.
• Cook until sauce has thickened and chicken iscoated, about 1 minute.

Credit:  Deb Spence

Ingredients:

• 1/2 cup sweetener (I will use Pure Via)
• 1/2 cup Poon approved ketchup
• 1 1/2 lbs extra lean ground beef (or chicken, turkey)
• 3/4 no salt added beef broth
• 2 eggs
• 1 1/2 teaspoons salt
• 1/4 teaspoon ground black pepper
• 4 green onion, chopped
• 1/4 teaspoon ground ginger
• 3/4 cup Poonified bread crumbs

Directions:

• Preheat oven to 350 degrees.
• Lightly grease a 5×9 inch loaf pan.
• Press the sweetener in the bottom of the prepared loaf pan and spread the ketchup over the sugar.
• In a mixing bowl, mix thoroughly all remaining ingredients and shape into a loaf.
• Place on top of the ketchup.
• Bake in preheated oven for 1 hour or until juices are clear.

Credit:  Deb Spence

Ingredients:

• 1 tablespoon olive oil, divided
• 4 (6-ounce)s kinless, boneless chicken breast halves, pounded to 3/4-inch thickness
• 3/4 teaspoon bio salt, divided
• 1/2 teaspoon freshly ground black pepper, divided
• 2 thyme sprigs
• 4 ounces Cremini mushrooms, quartered
• 1 tablespoon chopped fresh thyme
• 1/4 cup half and half cream
• 5 teaspoons Carbquick
• 1 3/4 cups no salt added chicken stock
• 8 very thin lemon slices
• 1 (8-ounce) package trimmed green beans
• 2 tablespoons chopped fresh flat-leaf parsley

Directions:

• Preheat oven to 450°.
• Heat a large ovenproof skillet over medium-high heat.
• Add 1 teaspoon oil to pan.
• Sprinkle chicken with 1/4 teaspoon salt and 1/4 teaspoon pepper.
• Add chicken and thyme sprigs to pan; cook 5 minutes or until chicken is browned.
• Turn chicken over.
• Place pan in oven; bake at 450° for 10 minutes or until chicken is done.
• Remove chicken from pan.
• Return pan to medium-high heat.
• Add remaining 2 teaspoons oil.
• Add mushrooms; and 1 tablespoon thyme
• Cook 3 minutes or until browned, stirring once.
• Combine cream and Carbquick in a small bowl, stirring with a whisk.
• Add remaining bio salt, remaining pepper, cream mixture, stock, lemon, and beans to pan
• Simmer 1 minute or until slightly thickened.
• Add chicken; cover, reduce heat, and simmer 3 minutes or until beans are crisp-tender.
• Sprinkle with parsley.

Credit:  Deb Spence

Ingredients:

• 2 1/2 Laughing Cow Light wedges
• 1 tsp vanilla
• 2 tbsp splenda sugar
• 3 tbsp unsweetened vanilla almond milk
• 1 egg

Directions:

• Add cheese to microwave safe mug and heat for about 20 seconds to soften further.
• Add in remaining ingredients and mix with a small whisk until smooth batter forms.
• Microwave cake for less than a minute. Stop, pause, and then microwave for about another 20-30 seconds until done. Surface of cake should look cooked rather than liquid. Make sure you stop after 1 minute. Otherwise your cake will overheat and might pop and splatter in the microwave.
• Let cake cool before eating.
• Add 1 tsp Xyla jam any flavour on the top as a dressing

Bon Appétit

*** Note *** half this recipe works for phase 1 [Gene]

Credit:  Mohamed Elghazouly

Ingredients:

• Extra lean ground Turkey meat
• Eggplants
• Green Jalapeno
• Garlic cloves
• Green onions
• Canola Oil
• Half salt
• Nova Pizza Sauce
• Apple Cider/white vinegar

Directions:

• Pile the eggplants and cut it in less than 1 inch slices. Drizzle half salt on the eggplant slices, to absorb the water & get it ready for frying.
• Shallow fry the eggplant slices & Jalapeno in Canola Oil & make sure to light brown the 2 sides of the slices.
• Cook the ground Turkey meat with Canola oil & add the spices preferred.
• Add the green onions to the ground turkey meat.
• Put the eggplant slices across oven pan as 1st layer & then add the ground meat uniformly as the 2nd layer. Then cover the ground meat with the last layer of the eggplant slices across.
• Peel 2 garlic cloves and smash them. Put some canola oil in a fry pan & add the smashed garlic, then add some dry coriander , salt, ginger, Basil, cumin and continue moving it around till it turns into darker color.
• Add 2-3 spoons of Nova Tomato Sauce on the garlic and spices
• Add some apple cider or white vinegar and canola oil. Once it gets thicker, add some low Sodium stock/broth.
• Once, it smells good and the right thickness, it’s ready to put on the egg plant slices
• Add it over the eggplant slices uniformly & then put the pan within the oven at 400 for around 15 minutes

Bon Appetit 🙂

Credit:  Mohamed Elghazouly