Curry Powder

Ingredients:

• 3 tbsp coriander seeds (cilantro seeds)
• 1 tbsp fennel seeds
• 2 tbsp cumin seeds
• 1½ tbsp black peppercorns
• 2 tsp ground paprika
• 1 tsp ginger powder
• 1 tsp ground turmeric
• 1 tsp chili powder
• 10 green cardamom pods
• ½tsp ½ salt

Directions:

• Crack open the cardamom pods and remove the seeds
• Grind these with the salt, peppercorns, cumin and coriander seeds
• Sieve into a bowl
• Add the pre-ground ingredients and mix together

Stored in an airtight container this curry spice will last up to 12 months, but I recommend making up a fresh batch every 3 months.

Note: For the best flavour when making your powders and mixes, I advise using whole spices, sometimes this is not always convenient. Ifyou don’t have whole, it’s perfectly fine to use pre-ground powders, justreduce the quantities you use by about half.

Curry Chicken Thighs with Green Pepper and Cauliflower

Ingredients:

• 3tbsp Olive oil
• 1tsp fresh ginger
• 3 green onion chopped
• 1 green pepper
• 1 ½ cup Cauliflower
• 2lb Chicken Thigh Cubed
• approx. 2cup no salt added Chicken broth
• ¼ to ½ cup cream

Directions:

• In large wok heated oil and ginger added 3 tbsp of above curry blend to make a paste approx. 2 min
• add green onion and cook additional minute
• add Chicken and cook until sealed and slightly pink
• add green peppers and cauliflower and coat with curry paste.
• add chicken broth and simmer 15minute
• add cream and cook until reduced to desired sauce consistency
• Serve hot over shitake noodles or on its own

Can feed a family of 5

Credit:  Deb Spence

Ingredients:

• 6 eggs
• 6 equal parts whites from a carton
• add any leftover meats
• chopped up green peppers
• green onion
• mushroom this time
• ¼ parmesan cheese crisps (from ONS) per cup.
• Frank’s hot sauce one squirt per cup.

Directions:

• Mama always told me to put a splash of water in my eggs to make them fluffy.
• I mix up the goodness, ladle it into the muffin ‘tins’ (because I use the silicone one, it doesn’t need to be greased)
• Push the cheese crisp into the middle of each muffin. Add Frank’s.
• Bake for about 25 minutes at 375 and Bob’s your uncle.

Reheats great the next days for about 1m 10s. I eat 2 for breakfast. Meets the 1 egg/day allowance.

Credit:  Deb Spence (for) Kevin Patience

Ingredients:

• 3 slices Selection smoked bacon 50% less salt, cut up
• 1 tbsp canola oil
• 2 green onions, chopped
• 1 C. sliced button mushrooms
• 6 oz. fresh baby spinach
• 1/4 tsp. black pepper

Directions:

• In a medium size skillet heat oil.
• Add the onions and mushrooms and cook for 2 minutes.
• Add bacon pieces mix well.
• Add in the spinach and cook till it has wilted (about 5-6 minutes).
• Season with the black pepper and serve.

Makes 2 servings.

Credit:  Deb Spence

Ingredients:

• 6 Chicken Breasts or any choice of meat or fish
• 1/3 cup of fresh parsley
• 2 tsp Worcestershire sauce
• 1 1/2 cups of carbquick
• 1 tbsp of half salt
• 1 full clove of minced garlic
• 2 tbsp of Dijon mustard
• 1 whole egg & 3 egg whites

Directions:

• Mix Carbquick, parsley, garlic & half salt together
• Beat together eggs, mustard and Worcestershire sauce
• Dip meat in sauce mixture then roll until coated in dry mixture
• Sprinkle remaining mixture over meat and bake at 350 F for 1 1/2 hour or until done to your preference.

Credit:  Jodi Adams

Ingredients:

• 1 slice of low sodium/fat bacon
• 2 garlic cloves, minced
• 1 small head of cauliflower
• 2 Tablespoons water
• 2 cups chicken broth, divided
• 3-4 dashes hot sauce (or more or less)
• 1 green onions, chopped
• 1 spring onion
• 1 tbsp low fat cheese (Allegro)
• 1 tsp xanthan gum
• 1/4 cup light cream

Directions:

• Fry bacon in pot and take out and drain.
• Add chopped onion and garlic to pan (after draining fat) and lightly fry.
• Chop cauliflower in food processor until it’s very fine.
• Add to pot with a bit of water and cover for 3-5 minutes or until soft.
• Add 1.5 cups of low sodium chicken broth (I make my own) and bring to a light boil.
• Add cream (can be omitted or just 2 tbsps).
• Mix xanthan gum with 0.5 cups of broth then add to soup to thicken.
• Garnish with bacon and a touch of Allegro cheese.

Makes about 2-3 servings.

Credit:  Candis Sutton

Ingredients:

• 3 T. ground cumin seed
• 2 T. ground coriander seed
• 1 T. turmeric
• 1 T. black pepper
• 1 tsp. cayenne
• 2 tsp. garlic powder
• 1 tsp. onion powder

Directions:

• Mix all and store in jar in a dark cabinet.

This is sprinkled on broiled chicken or chicken that has been grilled outside for the famous Shawarma sandwich wraps.

Nutrition:

• 7.2 calories
• 0.27 g  fat
• 1.28 g  carbs
• 0.47 g  fiber
• 0.81 g  NET CARBS
• 0.27 g  protein
• trace sodium

Credit:  Lu Ana G

Ingredients:

• 1 TBSP Chili powder
• 1/4 tsp garlic powder
• 1/4 tsp onion powder
• 1/4 tsp crushed red pepper flakes
• 1/4 tsp dried oregano
• 1/2 tsp paprika
• 1.5 tsp ground cumin
• 1/2 to 1 tsp sea salt (optional)
• 1 to 1.5 tsp BLACK pepper (I grind it from a pepper mill)

Credit:  Deb Spence (for?) Michael DeBoerSap

Ingredients:

• 2 oz. cream cheese (use light make poon friendly)
• 2 eggs
• 1 packet stevia (or any) sweetener
• 1/2 teaspoon cinnamon

Directions:

• Put all ingredients in a blender or magic bullet.
• Blend until smooth.
• Let rest for 2 minutes so the bubbles can settle.
• Pour 1/4 of the batter into a hot pan greased with butter or pam spray.
• Cook for 2 minutes until golden, flip and cook 1 minute on the other side.
• Repeat with the rest of the batter.

Serve with sugar free syrup (or any syrup of your choice)

Notes Approx nutrition info per batch (approx 4x 6in pancakes): 344 calories, 29g fat, 2.5g net carbs, 17g protein (based on regular cream cheese)

Recipe is from www.Ibreatheimhhun

I believe if you substitute light cream cheese these are suitable for phase 1. Light cream cheese is 12g fat per 2oz and egges are 5g fat each so the whole batch is 22g of fat. For phase 1 you can have 1/4 of the recipe for a serving as they it would be 5.5 g of fat and 1 g carb.

Credit:  Chelsea Scott Poitier

Ingredients:

• 1 medium head cauliflower, broken into florets
• 1 medium zucchini, shredded
• ½ medium cabbage shredded
• 5 stalks celery  chopped

Directions:

(Note…there were no directions given)

Credit:  Deb Spence

Ingredients:

• 1 head of cauliflower steamed or boiled until tender in bite size pieces
• 6 boiled eggs (when done peel eggs, rinse and separate yokes into a bowl. Then mash the yolk and cut the whites into small bite size pieces then blend together.
• 1/3 cup (approx.) Hellmann’s Olive Oil mayonnaise
• 2 tbsp of mustard
• 1/8 cup of chopped green onion  can use more if you prefer)
• salt/pepper to taste (use Half Salt/Bio Salt or No Salt)

Directions:

• mix all together and you can garnish with egg slices and parsley
• chill over night

All ingredients are suiatble for PH1 but I have not calculated allowable portion size based on combined ingredients.

Credit:  Chelsea Scott Poitier