Ingredients:

• 1/2 head Iceberg or romaine lettuce chopped into bite size pieces
• 1 lb extra lean ground beef
• 1 tbsp dehydrated onion
• 1tsp garlic powder (this is my addition)
• 3 tbsp Mona’s 1000 Island Dressing (see below)
• Shredded Allegro cheese

Directions:

• Fry beef with onion and garlic then drain. Mix lettuce and meat together in large bowl. Add dressing and mix well.
• Top with cheese and sprinkle with sesame seeds.
• Mona’s 1000 Island Dressing: (All products from the clinic store)
• 1 tbsp mayo (Hellmann’s olive oil 1/2 fat)
• 1 tbsp reduced sugar ketchup
• 1 tbsp Mt Olive relish
• Mix all together, adjust to your liking. Enjoy

Version #2 (per McD’s of Canada YouTube demo of how to make a Big Mac with regular store ingredients at home). 

•  Replaced ketchup in above recipe with prepared mustard and added paprika, garlic powder and onion powder to the dressing mix. ** note – start with the tbsp of mayo and add the mustard and relish to taste **
• Formed beef into thin (restaurant sized) patties and fried in a non stick pan.  Once one side was cooked, flipped and sprinked cooked side with half salt and freshly ground pepper.
• Prepared bed of shredded iceberg lettuce, finely minced sweet onion (phase 2 addition).  Cut up burgers into pieces and topped with shredded cheese and dressing

Credit:  Deb Spence

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:

• 4 green onions, sliced
• 3 tablespoons olive oil
• 1 lb ground turkey
• 5-5 cauliflower stalks cubed
• 1 tablespoon minced garlic
• 1 cup sliced mushrooms
• 1 container No-Salt added chicken broth
• 2 cups of chopped kale
• 1 teaspoon onion powder
• 1 teaspoon fresh grated ginger (optional)
• 1 teaspoon red pepper flakes
• 1 teaspoon black pepper

Method:

• Sauté cauliflower stalks in olive oil until slightly brown.
• Add green onion and sauté until slightly wilted. Remove and set aside.
• Sauté ground meat until light brown.
• Add mushrooms and cauliflower & onion mixture.
• Add chicken stock, minced garlic, ginger, onion powder, black pepper, and red pepper flakes bring to a simmer.
• Add kale, cover and let simmer for 15 minutes or until kale is tender.
• Serve hot.

Credit: Deb Spence

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

Ingredients:

• 2 c. carbquick
• 1/4 c almond milk
• 1 can pumpkin
• 2 tsp allspice
• 1/3 c powdered Splenda
• 1 tsp baking powder
• 2 tbsp oil
• 1 beaten whole egg

Directions:

• place paper cups in muffin tins, ( this made 18 small) if you wanted larger then count as ph.2
• stir all ingredients together and put in cups and bake till golden brown
• 400/ 18-20 minutes

Credit: Shirl Heaps

Ingredients:

• 1 pound ground white meat chicken
• 1/2 small onion, grated
• 2 cloves garlic, grated
• 1/2 cup parsley, chopped
• 1 tsp of smoked Paprika
• ¼ tsp cayenne pepper
• Salt and freshly ground black pepper
• 1/2 cup hot sauce
• A couple of handfuls celery sticks

Directions:

• Preheat oven to 400F.
• In a large bowl, combine the ground chicken, onion, garlic, parsley, paprika and cayenne. Season with half-salt and black pepper.
• Take about two tablespoons of meat mixture and roll between the palms of your hand to form a meatball about the size of a golf ball.
• Place meatballs on a rimmed baking sheet lightly coated with cooking spray. Pop them in the oven and cook for 15-20 minutes or until they are cooked through.
• While the meatballs are baking, heat the hot sauce in a large skillet. Toss the baked meatballs in the hot sauce to coat.
• Serve the meatballs with celery sticks.

Credit:  Deb Spence

Ingredients:

• 2 heads of broccoli, cut into florets
• 3 tbsp olive oil
• 5 cloves of garlic, minced
• 1 tsp bio-salt
• 1/2 tsp pepper
• 1 tsp lemon juice
• Pinch of red pepper flakes (optional)

Directions:

• Preheat the oven to 400 degrees F.
• In a large bowl, toss the broccoli with olive oil, bio-salt, black pepper and garlic.
• Spread the broccoli in a single layer on a rimmed baking sheet.
• Bake until florets are tender enough to pierce with a fork and the edges are browning, about 15 minutes.
• Turn once halfway through the baking process and add red pepper flakes, if using.
• After baking, squeeze lemon juice liberally over the broccoli before serving.

Credit: Deb Spence