Ingredients:

• 1 1/2 cups Lupin flour (could sub. Carbquick)
• 1/2 cup oat fibre
• 2 cups skin on grated zucchini
• 1/2 cup Splenda
• 1 tsp baking powder
• 2 tsp cinnamon
• 1/2 tsp each ginger, nutmeg and mace
• 1/2 tsp half salt
• 2 eggs
• 1/2 cup almond milk
• 1/4 cup canola oil

Directions:

• Mix dry ingredients well, add grated zucchini and mix to coat all of the zucchini.
• In a separate bowl whisk together eggs, oil and almond milk.
• Then mix wet ingredients into dry. It will be very thick, but remember the zucchini will release moisture as it cooks.
• Then place in 12 prepared muffin tins… And bake about 30 mins at 350F.

The spices are really good at covering the bean flavour of the Lupin flour, I enjoyed them. I’m pretty sure carbquick would work equally well as a replacement for the Lupin flour, if that s what you have.

They are .8 net carbs if you count the zucchini under your veg… Phase 1 suitable as a snack for 1 muffin.

Credit:  Leanne Brannigan

Ingredients:

• 6 tablespoons olive oil
• 2 lemons, 1 thinly sliced, 1 juiced (or 3tbsp lemon juice)
• 4 cloves garlic, minced
• 1 teaspoon half salt (optional)
• 1/2 teaspoon freshly ground black pepper
• 3/4 pound trimmed green beans
• 4 skinless chicken breasts

Directions:

• Preheat oven to 400°F ( 180).
• Coat a large baking dish or cast-iron skillet with 1 tablespoon of the olive oil.
• Arrange the lemon slices in a single layer in the bottom of the dish or skillet.
• In a large bowl, combine the remaining oil, lemon juice, garlic, salt, and pepper;
• add the chicken and green beans and toss to coat.
• Pour this mix into the pan and spread around evenly.
• Roast for 50 minutes or until cooked through.

Serve warm.

Credit:  Laurie MacIsaac adapted from www.facebook.com/patti.mills.129

Ingredients:

• 2 tbsp – Carbquik
• 1/2 cup – Unsweetened Almond Milk
• 2 tsp – Xylitol

Directions:

• Mix carbquik and almond milk and cook on medium heat for 5 minutes by stirring continuously.
• You may add a little bit of water if the mixture starts to get too thick or lower the heat.
• Add xylitol at the end and enjoy hot.

Nutrition:  Serving Size: 1 full recipe (141g)

• Calories 72
• Total Fat  4g
• Saturated Fat 0g
• Trans Fat 0g
• Cholesterol 0%
• Sodium 169mg
• Total Carbohydrate 15g
• Dietary Fiber 14g
• 1g net carb (total carb=15 – dietary carb =14)
• Sugars 0g
• Protein 1g
• Vitamin A 5%
• Vitamin C 0%
• Calcium 10%
• Iron 1%

I hope you guys find it yummy!

Credit:  Neeru Neeru  *** The picture I got from:  http://www.tarladalal.com/Rabdi-(-Eggless-Desserts-Recipe)-1099r

Ingredients:

• 4 cups no salt added beef broth
• 1 tablespoon low-sodium soy sauce
• 1 lb. lean extra lean ground turkey
• 1 cup cabbage, sliced
• 2 cups broccoli and cauliflower chopped
• 2 celery ribs, sliced
• 6 green onions, sliced
• 2 cups frozen green beans
• 1 teaspoon half-salt
• Dash of pepper

Directions:

• Brown & drain ground turkey.
• Combine all ingredients in slow cooker.
• Cover.
• Cook on low 4-8 hours (the longer, the better).

Credit:  Deb Spence

Ingredients:

• bone-in chicken…I made 8 thighs
• 2 tsp Italian seasoning
• 1/2 tsp mustard powder
• 1 tsp garlic powder
• 1/2 tsp ground pepper
• Juice from 2 lemons (I used 1/4 cup lemon juice)
• 2 tbsp olive oil

Directions:

• Preheat the oven to 350.
• Mix Italian seasoning, mustard powder, garlic powder and pepper in a bowl. Set aside.
• Mix lemon juice and oil in a bowl.
• Dip the chicken top and bottom in the oil/lemon mixture and then in the seasoning mixture.
• Place in a Pam sprayed casserole dish.
• Bake at 350 until juices run clear (about 90 mins).
• When I make it with boneless thighs, I bake it for 35-40 mins.

Credit:  Patricia Bulpit

Ingredients:

• 4 large boneless skinless chicken breasts
• 2 tablespoons Poon approved sugar-free honey
• 1 -2 tablespoon Dijon mustard
• 4 tablespoons water
• 2 -3 teaspoons ground ginger or 1 tablespoon freshly ground gingerroot
• 2 -4 garlic cloves, peeled & crushed
• Bio-salt, to taste
• fresh ground black pepper, to taste
• 1/2-1 teaspoon cayenne pepper (optional)

Directions:

• Preheat the oven to 180C or 350°F.
• Select a sturdy oven dish – preferably non-stick.
• Place the chicken breasts into the baking dish.
• Mix the sugar-free honey, mustard, water, ginger & crushed garlic (and cayenne pepper if using) together in a measuring jug.
• Pour over the chicken breasts, easing them up slightly so the mixture runs underneath them.
• Season with bio-salt and freshly ground black pepper to taste and bake in the oven for 45 to 60 minutes.
• Serve one chicken breast per person with some of the cooking sauce drizzled over the top of the chicken.

Garnish with chopped parsley & serve with a medley of steamed vegetables & nuPasta or cauli rice.

Credit:  Deb Spence

Ingredients:

• 1/2 cup soy sauce (or no name Worcester sauce)
• 1/2 cup water
• 3 tablespoons white vinegar
• 1/4 cup Splenda
• 2 tablespoons sugar-free honey
• 2 tablespoons sesame oil
• 3 -4 tablespoons minced fresh garlic
• 2 green onions, chopped
• 1/2 teaspoon coarsley ground black pepper
• 1 pinch cayenne pepper ( or to taste adjust to suit heat level)

Directions:

• In a bowl whisk together all marinade ingredients together until the completely dissolved.
• Pour the marinade over the meat and turn to coat.
• Cover with plastic wrap and refrigerate for 8-24 hours.
• Remove the meat and shake off excess marinade.
• Place the meat in a pan and allow to come down to room temperature (this will take a few hours).
• Grill as desired.

Credit:  Deb Spence

Ingredients:

• 5 eggs
• 1 carton egg whites
• 2 medium zucchini chopped
• 2 medium green pepper chopped
• 4 green onion sliced
• 12 strips Poon approved sodium reduced bacon cut in half
• 6 Babybel light cheese

Directions:

• Preheat oven to 375.
• You need to use large (6) muffin tin.
• In a frying pan cook zucchini, pepper and onion. Set aside.
• Mix eggs and egg whites with 1 tbsp water whisk till blended.
• Divide veggies evenly into each muffin whole.
• Pour egg mixture over the veggies.
• Push one disk of cheese into each muffin till it disappears.
• Cross 4 pieces of bacon over each muffin.
• Put in oven for about 1/2 hour or till eggs set.
  
  *You can use other veggies or protein (I use xlean ground meat also)

Credit:  Deb Spence

Ingredients:

• 1 pack of shirataki noodles or another poon approved noodle. Boiled
• 3 tbls olive oil. Or bacel olive oil. Or my fave 2 tbls olive oil and 1 tbls garlic olive oil.
• 3 tbls carbquick
• Chopped garlic. I use one clove. Because I use garlic olive oil.
• 1 cup unsweetened almond milk
• Half salt to taste. You won’t need much. At best 1/2 tsp. you can also use onion powder. But I don’t have any today.
• Mushrooms if you want.

Directions:

• In a medium sauce pan heat oil to boil on medium.
• Add carbquick and stir vigorously. I use my stainless steel sauce pans for this so I can use a fork or whisk.
• When fully combined and bubbling add chopped garlic. And then keep stirring. The mixture will not be thick or doughy. It’s very thin.
• Then I added the almond milk. Continue to stir. Bring to a boil. While continuing to stir. This took about 1-2 minutes.
• Turn heat down to low. Add in salt and any other spice. To taste.
• Add in mushrooms I used two.
• Let cook on low for about 5-10 min stirring occasionally. As to not let a skin form. Then turn off heat and let stand.
• Seafood. In a separate pan put defrosted seafood or fresh seafood in a pan, start to cook seafood and drain any water. Scallops often create water. Stick to the seafood allowance. Phase 1 does not have a lot of shrimp. I have used a Shrimp ring and just taken 4 of those. So my shrimp is small.
• When water is drained add 1 tsp of garlic olive oil. You can add in 1 clove garlic and spring onions.
• Once all is fried. Add in the shirataki noodles and toss together. Then add your sauce that has been standing. I used only 1/2 the sauce. I have some left over.

I am adding that sauce to my roast beef and spinach tonight. Yummy.

This was very, very, yummy. You can reduce the amount of olive oil used if you like. I measure stuff. Also don’t use so much salt or any salt if you used Bacel. That stuff has way to much salt. Garlic olive oil is a staple here.

I find that when using shirataki noodles you need to boil then toss in a frying pan with any sauce your using or that stuff refuses to combine.

Credit:  Leanne Brannigan

Ingredients:

• 1 pound extra lean ground beef (or turkey or chicken)
• 1/2 teaspoon onion powder
• 1/2 teaspoon garlic powder
• 1/4 teaspoon black pepper
• 1 1/2 pounds cabbage
• 1 teaspoon garlic, minced
• 2 tablespoons sesame oil
• 2 teaspoons soy sauce
• 2 teaspoons Frank’s hot sauce
• 1 teaspoon apple cider vinegar
• 1/2 teaspoon red pepper, crushed (optional)
• 2 teaspoons Splenda

Directions:

• In a large frying pan, brown ground beef.
• Season with Bio-salt, pepper, onion powder, and garlic powder.
• Remove ground beef from pan, and set aside.
• Leave oil in the pan.
• Add garlic, sesame oil, and cabbage to pan.
• Cook until cabbage begins to brown.
• Add soy sauce, Frank™s, apple cider vinegar, Splenda, and red pepper to frying pan.
• Return ground beef to pan, and heat for two minutes.

Credit:  Deb Spence