Ingredients:

• 1 1/2 cup Almond Meal (ground blanched almonds)
• 3 TBS Canola Oil
• 1/8 Cup Egg white
• 2 pkg sweetener (or to taste)
• Vanilla – optional

Directions:

• Preheat oven to 350.
• Mix all ingredients in a medium size bowl to form a dough.  It should easily roll into a ball shape.  If it’s too dry, add a bit more egg. If it’s too loose – add a bit more almond.
• Press dough into an ungreased aluminum pie plate.  Use your fingers to get the dough flat.
• Bake for 8 minutes until edges begin to brown.  The centre will look like it is still cooking – that’s okay!
• Remove from oven and let cool.  The centre should firm up once cooled.
• Fill with your favourite ph1/ph 2 pie filling.

Makes 6-8 pieces to keep ph2 (depending on your filling!)

Credit:  Stacey Miranda

Ingredients:

• 2 cups ground flax
• 2 teaspoons baking powder
• 1 tablespoon ground cinnamon
• 2 scoops protein powder.  I use unflavored and add 1.5 tablespoons cocoa powder and two packages of sweetener (stevia or splenda). If you are using chocolate protein powder, eliminate cocoa and sweetener or add it to your personal taste.
• 20 almonds – ground in blender, phase two only.
• 2 eggs or equivalent if you are using egg white.
• 1 cup water

Directions:

• In a large bowl, combine the flax, baking powder and almonds.
• Mix thoroughly
• In a blender, add the water, protein powder, cinnamon and eggs. Blend till smooth, don’t over blend.
• Add wet ingredients to dry ingredients. Pour slowly, stirring as you go. The “batter” should come out stiff.
• In a 8×12 baking pan, either greased with oil or cooking spray, spread the batter out evenly (like a giant cookie).
• Bake at 350F for 20 minutes.
• Remove from oven and let cool for 5-10 minutes.
• Cut into bars. Put the bars back in the pan, bottom side up.
• Return to oven and bake another 10 minutes.

Nutrition:  courtesy of Stephen Perelgut:

• Each bar will be about 130 calories
• 8g fat (virtually all unsaturated)
  
• 20mg sodium
  
• 140mg potassium
  
• 7g carb (6g fiber)
  
• 7g protein
  

Credit:  Roze Zee

Ingredients:

• 4 cups of diced, cooked chicken breast
• 1 pound low fat turkey sausage
• 1 stalk of celery chopped finely
• 2 tsp of onion powder
• 2 cloves of chopped garlic
• 1/2 pound of mushrooms sliced
• 8 oz fat free cream cheese spread
• 16 oz bag of frozen cauliflower cooked and drained well
• 8 oz Allegro 4 % cheese (I used the Herb and Spices)
• 1/2 salt and pepper to taste
• Paprika sprinkled on top

Directions:

• Brown the sausage with the celery, mushrooms, garlic and onion powder.
• Stir in the cream cheese until well blended.
• Coarsely chop the cooked cauliflower.
• Mix all of the ingredients together and spread into a sprayed 9×13 casserole dish.
• Dust the top with paprika.
• Baked covered at 350 for 30 minutes.
• Uncover and continue to bake for an additional 15 minutes until hot and bubbly.
• Makes 10 servings.

Really yummy and great to bring for lunches.  I served it with a simple salad.  Enjoy!

***Note posted as phase 1 in files, but I believe this is phase 2 [Gene] ***

Credit:  Karen McKenzie-Milley (for) Leigh Costa http://poonapalooza.blogspot.ca/2012/03/phase-1-friendly-mushroom-chicken-and.html who adapted it from  http://www.genaw.com/lowcarb/mushroom_chicken-sausage_casserole.html.

Ingredients:

• 2 chicken breasts, thinly sliced
• Marinade
  • egg white (or 1 egg)
  • 2 tbsp reduced sodium soy sauce
  • 1 tbsp vinegar
  • 1 tbsp water
  • 1/4 tsp sugar substitute
  • 1 tsp sesame oil
  • zest of one lemon (I used lemon juice)
  • Note: original recipe called for 2 tbsp sherry or shaoxing wine in place of the vinegar/water/sugar sub which I didn’t have.
• Lemon Sauce
  • Ingredients:
    • 1/2 cup lemon juice
    • 1/2 cup water (or chicken stock)
    • 1/3 cup sugar substitute
    • zest of one lemon (I added lemon extract instead)
  • Directions:
    • Mix in small saucepan and bring all ingredients to boil over medium high heat.
    • Once sauce is bubbling, add xanthan gum (I started with a small amount and added gradually).
    • Once sauce thickens, remove from heat.

Directions:

• Marinade meat for a minimum of 20-30 minutes.
• Next you will want to coat your chicken strips. The original recipe called for cornstarch. I used carbquick with xanthan gum mixed in. Coat each chicken piece in the mixture and place on waxed paper.
• Heat oil in wok or other frying pan. You will need enough oil in the pan to “shallow fry” the chicken at med-high heat.
• Fry the chicken in small batches, turning halfway through cooking until done (supposed to be light golden but mine ended up a little more done).
• Remove from pan and drain excess oil on paper towels.
• Toss chicken in Lemon Sauce.
• Add chopped green onions and sesame seeds for presentation.

Credit:  Deb Spence (for) Karen Tulk

Ingredients:

• 1 1/4 cups almond flour
• 1/4 cup flax meal
• 1/2 tsp baking soda
• 1/4 tsp half salt
• 1/4 cup splenda
• 1 tsp cinnamon
• 3 Tbsp egg whites (2 large)
• 1 Tbsp oil
• 3/4 tsp vanilla extract
• Allowed jam to fill cookies  (or NSA Chocolate Chips or PB2)

Directions:

• Combine dry ingredients.
• In separate bowl whisk egg whites with the rest of the wet ingredients, except the jam.
• Pour wet into dry and mix until well combined.
• With wet hands roll into 12 balls (approx. 1 Tbsp each).
• Press down center of each to create indent.
• Bake 12 mins at 350F.
• Let cool completely and fill wells with jam (or melted allowed chic chips or PB).
• Place in air tight container, can be stored for 4 days.

Review:  They were yummy and moist, and got softer as stored.  Do not overcook or I can see that they would become dry.  Some non-pooners enjoyed them as well, and wanted to modify them further to make a breakfast type bar.

They end up quite large… One cookie is 6.8g fat (.8 saturated), 0.8g net carb and 3.8g fibre. Fat is the limiting factor… I found one to be enough.

Credit:  Leanne Brannigan

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