Ingredients:

• Chicken Breast 1 Sliced in thin strips 
• Vegetables cut them in bite size pieces, steam in microwave for 2 minutes, I took Californian style veggies.
• Peanut butter 1 tbsp
• Garlic 2 cloves finely chopped
• Ginger 1 inch piece, finally grated.
• Siriracha sauce 1 tsp
• Soya sauce 1 tbsp
• Oil 1 tbsp
• Black pepper 1/2 tsp
• Lemon juice 2 tbsp
• Hot water 2 tbsp
• Coriander leaves, few stems

Directions:

• For sauce, add soya sauce, siriracha, lemon juice, chopped garlic and ginger and hot water and mix it well.
• Heat the oil and cook the chicken with black pepper and a pinch of salt.
• Once its completely cooked, add steamed veggies, zoodles and sauté it for one more minute.
• Add peanut sauce and garnish it with lemon juice and coriander.

Credit:  Hina Panjwani

Ingredients:

• 1 ½ tbsp paprika
• ½ tsp cayenne (or to taste)
• 1 tsp half salt
• 1 tbsp freshly ground black pepper
• ½ tsp ground anise
• 1 tbsp freshly chopped cilantro
• 3 tbsp dry red wine (optional)
• 1/8 tsp oregano
• 2 tbsp minced garlic
• 1/8 tsp thyme
• 1 ½ tsp fennel seeds (grinding optional)
• 2 tsp red pepper seeds

Directions:

• If you have a spice grinder, grind all dry ingredients, then add to wet.
• Mix with 3 lbs ground pork.

Package as desired.

Credit:  Laurie MacIsaac

Ingredients:

• 3 small zucchini (about 16 ounces)
• 1/2 red bell pepper, shredded or julienned (ph2 only – omit for ph1)
• 1 tablespoon natural peanut butter (or use PB2)
• 1/2 to 1 tablespoon water
• 1/2 tablespoon cider vinegar
• 1/2 tablespoon low sodium soy sauce
• 1 to 2 cloves garlic, pressed or minced
• 1/2 to 1 teaspoon sriracha or other chile sauce or red pepper to taste
• 1/2 teaspoon toasted sesame oil (see note in nutrition data below.)
• 1/2 teaspoon grated fresh ginger

Directions:

• Wash the zucchini well and trim off their ends. Use a spiralizer or a mandolin to turn the zucchini into “noodles.” Line a large serving bowl with paper towels or a clean tea towel. Place the zucchini noodles in the bowl along with the red bell pepper.
• In a small bowl, whisk the peanut butter with 1/2 tablespoon of water and all remaining ingredients. If the mixture is hard to combine, add up to another 1/2 tablespoon of water, but be careful not to make the sauce too runny.
• Remove the towels from under the zucchini noodles. Add the sauce and stir well to coat the noodles completely. Serve right away. (Leftovers can be refrigerated, but water from the zucchini may seep into the sauce, making it pool in the bottom of the bowl; stir well before serving.)

**Modified from Fat Free Vegan Kitchen  http://blog.fatfreevegan.com/2013/04/zucchini-noodles-with-sesame-peanut-sauce.html

Credit:  Chelsea Scott Poitier

Ingredients:

• mashed cauliflower (cook one head of cauliflower, then mash with a bit of light cream cheese and olive oil Becel and 2 tbs of taco seasoning).
• 1 package of low sodium seasoning mix (or better, make your own, recipe can be found in files)
• 1 pound extra lean ground beef
• 1/2 cup chopped onion (green onion for Phase 1)
• 1 cup shredded lettuce
• 1 medium tomato, chopped (omit for phase 1)
• 1 cup Allegro cheese, shredded
• Light Sour cream, optional

Directions:

• Preheat oven to 350 degrees. Press cauliflower mixture into the bottom of a 10-inch pan.
• Bake for 7-10 minutes until it just BARELY turns golden brown.
• In a medium skillet, cook beef and onions until beef is browned and cooked through.
• Drain. Add remaining taco seasoning. Cook until bubbly.
• Pour into crust. Bake for 15 minutes, or until crust is golden brown.
• Let cool for 5 minutes.
• Top with Allegro cheese, lettuce, and tomatoes. Cut and serve with sour cream.

Credit:  Patricia Bulpit

Ingredients:

• 6-8 pieces of meatballs of your choice (or saute chicken breast slices) – I pre-made a big batch of turkey meatball patties and threw some on
• 1 pack of Nu Pasta from ONS (linguini)
• 1 – 1.5 tbsp of Pesto form ONS
• 3-4 Cloves of Garlic – grated (I used a lot – please adjust to taste)
• 1 tbsp of olive oil
• About a cup of sliced red and yellow peppers (adjust to your phase by switching to anything else)
• Finely chopped coriander (love it in everything – change to parsley or opt out per your taste)
• Pinch of half salt to taste

Directions:

• Heat olive oil and add grated garlic – cook slightly in low heat
• Add peppers and then pasta and pre-cooked meat after few min
• Add pesto and coriander and cook few more min

And done!

Couldn’t be simpler but should mention that my turkey patties are very well seasoned so I don’t need to add a lot here – you may want to adjust by adding more seasoning per taste

Credit:  Farah Rashid

[Note:  There was no phase indicated and it’s my opinion this is phase 2 – Gene]

Ingredients:

Wet:

• 1 tsp oil
• 1 egg or 1/4 cup egg whites
• 1-2 tbsp of SF syrup such as Davinci Sugar Free Syrup (I use Jordan’s English Toffee from Winners )
• 1 tbsp of water (I use unsweetened Almond Milk)

Dry

• 3 tbsp of flax meal (Bulk Barn) OR 1/3 cup of Carbquik (Phase 1 is 1/4 but since you will most likely consume this with something containing carbs make the size smaller)
• 1 tbsp of oat fiber (sold at ONS in a silver bag)
• 2 tsp of cinnamon (you can use cocoa or pumpkin spice or whatever spices you like)
• 1/2 tsp of baking powder

Directions:

• Mix Wet
• Mix Dry
• Blend
• Microwave 1- 2 minutes then toast in a toaster oven if you like OR Bake at 350 for 20 minutes

* variations:  1 tbsp. coc + 2 tbsp. Mocha sF Syrup (omit cinnamon)

Buns – omit sweetener and cinnamon

If you don’t like the “slime” of flax meal muffins, you can basically eliminate that by adding Oat Fiber.

Make sure to DRINK EXTRA WATER or else you will clog your system…flax is great to “keep things moving” but you need a good 2 glasses of water while eating the muffin or any fiber rich food such as Chia pudding.

http://www.livestrong.com/article/524400-negative-effects-of-flaxseed-meal/

Credit:  Candis Sutton

Ingredients:

• 1 head of *cauliflower
• 1/2 cup unsweetened cacao powder
• 1/2 – 1 Tbsp *Great Lakes gelatin (red can) vegans sub agar.
• Sweetener of choice to taste *but I didn’t use any

Directions:

• Steam cauliflower until soft.
• In a high speed blender, puree cauliflower, then add in remaining ingredients and puree puree puree until silky smooth!
• Pour into serving cups and refrigerate at least 3 hours (can put in freezer for 20 minutes first to speed up the process).

May be phase 1 depending on serving size

Credit:  lilsipper from Instagram

These are my favourite mug muffins, I eat the chocolate chip one more as a snack and the protein one for breakfast.  I have indicated that you can make them phase 1, but that is always determined by your ingredients… and specifically the protein powder or chocolate chips you use.  I have also made them both in the microwave and the oven, they have a different texture which helps to add some variety.  The amount of time you have will also determine the method.

Phase 1 or 2 Chocolate Chip Mug Muffin (Microwave or Oven)

Ingredients:

• 2 Tbsp carbquick
• 1 Tbsp flax Meal
• 1 Tbsp oat fibre
• 1/4 tsp baking powder
• 1 egg white
• 1 Tbsp sugar free syrup
• 1 1/2 Tbsp almond milk
• 1 Tbsp NSA choc chips (Phase 1 if you use 1 tsp choc chips)

Directions:

• Mix dry ingredients (except choc chips)
• Make well add and add mix in the wet ingredients.
• Sprinkle choc chips on top.
• 1 minute in the microwave or 20 mins. at 350F in the oven.

This one is fluffy and muffin like when baked in the oven.

Phase 1 Chocolate Protein Mug Muffin (Microwave or Oven)

Ingredients:

• 2 Tbsp flax meal
• 1 Tbsp oat fibre
• 1/2 scoop choc protein powder (or your favourite flavour)
• 1/4 tsp baking powder
• 1 egg
• 1 Tbsp sugar free syrup (coffee style syrup, eg. DaVinci or Jordan’s)
• 1 1/2 Tbsp almond milk

Directions:

• Mix dry ingredients.
• Make well add and add mix in the wet ingredients.
• Microwave about 1 minute or 20 mins. at 350F in the oven.

This one has a dense bread like texture when baked in the oven.

Credit:  Leanne Brannigan

Ingredients:

• 1/2 cup Carbquick
• 1/2 cup golden flax meal
• 1 1/2 tsp baking powder
• 4 eggs
• 1 tbsp olive oil
• 3 Babybel Light shredded
• ½ pound extra lean ground chicken
• ½ tsp sage
• ¼ tsp black pepper
• 1 tsp splenda
• Pinch of red pepper flakes
• Dash of cloves
• Spinach (probably good with grated zucchini as well)
• 3 Wedges laughing cow

Directions:

• Combine carbquick, flax meal, and baking powder. Add the eggs and olive oil and stir well. Stir in the shredded cheese. Spoon half the mixture into 12 sprayed muffin cups. Use the back of a spoon to press the batter flat. Bake at 350 degrees for 5 minutes (no more!) and remove from oven.
• Meanwhile, brown the ground meat with seasonings (I am heavy handed with the spices and it had a nice kick… remember its flavouring the whole muffin) and then add spinach to wilt. Stir in the laughing cow until melted. Spoon the sausage mixture over the top of the partially baked muffins. Top with the remaining batter and smooth with the back of a spoon. Bake an additional 15 minutes until muffins are golden and set. Cool 5 minutes before removing from pan.
• This is phase 1 for 1 muffin, and just edges into phase 2 for two muffins. I found two muffins to be a deliciously satisfying breakfast. I may use two Babybel and four laughing cow next time… but they were delicious and very satisfying

Credit: Leanne Brannigan

Ingredients:

• 10 eggs – hard boiled
• Garlic paste – 2 cloves
• Ginger paste – 1/4 tsp
• Olive oil – 1 tbsp
• Ketchup – 1tsp
• Chilli powder – 1 pinch / to taste
• Sriracha hot sauce – 1/2 tsp or per taste
• Half salt – 1 pinch / to taste
• Either olive oil mayo or PC garlic Greek yogurt dip – 1tbsp
• Cinnamon powder – 1 pinch (optional)

Directions:

• Peel the hard-boiled eggs and score them lightly with a knife. This should help the sauce to go through while cooking.
• Heat sauté pan with olive oil and lightly fry the hard boiled eggs.
• Set them aside and then in the same pan add garlic, ginger, salt and chili powder. Cook for few minutes and then add ketchup and hot sauce and the yogurt dip – stir in 2-3 tbsp of water until sauce is runny enough to coat the eggs.
• Add the eggs back in and cook for a few minutes until the sauce is reduced and you get the korma consistency.
• This is likely good for phase 2 because of the yogurt however this PC Greek yogurt only has 1g of carbs par tablespoon

Credit: Farah Rashid