Ingredients:

• 2 cups almond flour
• 2 whole eggs
• 1/4 cup Becel
• sweetener = to 3 tbsp sugar
• 1 tablespoon vanilla extract
• 1 teaspoon apple cider vinegar
• 1/2 teaspoon baking soda
• 1/4 teaspoon sea salt
• grated rind of one lemon
• 1 cup fresh raspberries (or thawed from frozen) or any other poon friendly berry

Directions:

• Bake at 350 for about 25-30 mins.
• Spray pans really well – do not use muffin cups…very hard to remove.

Credit:  Gwennyth MacQuarrie Humphreys

Ingredients:

• 4 tablespoons extra virgin olive oil
• 4 tablespoons apple cider vinegar (or juice of 1-2 lemons)
• 2-4 cups of water (start with 2 cups)
• 2 tablespoons onion powder
• 2 cloves garlic, minced
• ½ teaspoon black pepper
• dash of cayenne pepper (or ½ teaspoon red pepper flakes)
• 1 teaspoon half-salt
• 1 teaspoon thyme
• ½ teaspoon basil
• ½ teaspoon sage
• 4 lbs. chicken drummies (skin removed)

Directions:

• Mix all ingredients in a large container (I used a 9×13 glass Pyrex dish with a lid); then add chicken pieces.
• Add additional water if needed, to cover meat.
• Cover and marinate for several hours or overnight.
• The next day transfer the meat to the crockpot with ½-1 cup of the marinating liquid, and cook on low for 8 hours or high for 4 hours.

Serve with cauliflower rice or mash.

Credit:  Deb Spence

Ingredients:

• 6 skinless chicken legs (I am using skinless chicken drumstick)
• 20 garlic cloves (skins left on)
• 1 teaspoon dried rosemary
• 1/2 teaspoon bio-salt
• 1/2 teaspoon pepper
• 1/4 teaspoon red pepper flakes
• 1/3 cup no-salt added chicken broth
• 3 tablespoons oil

Directions:

• Place garlic cloves in crock pot.
• Mix spices together in med bowl.
• Pour oil into separate med bowl.
• Dip chicken legs in oil, then roll around in spice bowl, until chicken is nicely coated in spices.
• Place chicken legs in crock pot with garlic cloves surrounding it.
• Pour chicken broth over all ingredients.
• Cook on Low for 8 hours.
• Serve over cauliflower rice.

Credit:  Deb Spence

It can be a pretty long complicated process, but here’s my recipe, tweaked to be Poon friendly:

For the soup you will need beef bones.

I prefer 3 parts leg bones (with meat or without), 2 parts oxtail, plus assorted bits and pieces of bone, tendon, cartilage and meats (chuck and brisket is the best – something that will hold up to long simmering), about 1 part each for a total of about 7 parts. The meat you can consume later and it will be quite lean.

Boil them in a large stock pot all together for 15 minutes, then discard the water completely, rinsing and cleaning the bones and meat to remove any scum buildup. They put them back in water and bring it back up to a boil.

While this is happening, turn broiler on high. Now normally I would use Onions, but since it can impart too much sugar into the broth. I would recommend using several bunches or stalks of green onions instead (esp bulb portion). Char up a couple fingers of ginger (with the skin on), and the bulb potions of the green onion, be careful not to completely burn the green parts up. We want a deep dark char, just on the surface, it should look almost burnt, but not cooked through. You can do this on a flame if you have a gas burner, just put down a wire rack over the flame and be very careful. On the BBQ works too.

After charring, add it to the stock pot. Add spices: Cinnamon stick, cloves, star anise, fennel seed, cardamom, coriander seed. A few pods of each, depending on your personal preference. Use whole spice, not ground ones, otherwise it will be gritty. There are prepackaged spice blends in Asian supermarkets too, but they are not as good.

Simmer away for about 5-8 hours (best is around the 6 hr mark or so). Remove the meats about 90mins-2 hours in, or it can dry out too much. Periodically skim the surface to remove the scum that forms on the top of the soup as you simmer. I usually will add fish sauce and some rock sugar at the end, but fish sauce is high in sodium, so use sparingly (we haven’t added any salt to this recipe yet, so it may be a bit bland at this time). Season towards the end of simmering with a bit of fish sauce and/or half salt. Some people like to add some white pepper too. Substitute rock sugar for your favourite sugar substitute, but only use a little bit. Alternatively you can leave it out completely, it will just be a more savoury soup.

After 5-6 hours you can remove from heat, strain and serve. It can be saved for use in other recipes later on as a soup or Asian beef stock. We usually serve with noodles, so actually the tofu shirataki noodles would be very good with this recipe, and thinly sliced meats that you cooked previously. You can also add thinly sliced raw meats to the broth right before serving so they are medium-rare. Chopped green onion and cilantro to finish off, and some hot sauce or siraracha if you like. Some people will serve with sprouts, or veggies, or thai basil, seafood works too, chicken…whatever you like. Very versatile dish.

Credit:  Doug Poon

Ingredients:

• 2tbsp canola oil
• 9 strips Poon approved bacon, finely chopped
• 6 green onion, sliced
• 2 lbs. cabbage, finely diced
• 1/4 teaspoon red pepper flakes
• 1/2 teaspoon bio-salt
• 1/2 teaspoon black pepper

Directions:

• Heat oil in large frying pan oil and stir until translucent.
• Add cabbage, pepper flakes, bio-salt and pepper, stirring until all cabbage is coated.
• Add the crumbled bacon bits and cover.
• Cook over low heat until cabbage is tender.

Credit:  Deb Spence

Ingredients:

• 1-2 pounds Bok Choy
• 2 tablespoons oil
• 9 green onion separate white parts from green parts
• 3 cloves garlic, minced
• 8 ounces fresh mushrooms
• 2 cups diced cooked chicken
• 2 tablespoons reduced sodium soy sauce
• 8 cups Low Sodium Chicken Broth
• 2- 4 eggs, beaten
• 3 ounces fresh spinach, shredded
• Salt and pepper, to taste

Directions:

• Chop the Bok Choy, keeping the stalks separate from the leaves.
• In a large soup pot, heat the oil and sauté the white parts of the onion, garlic, Bok Choy stalks and mushrooms until almost tender.
• Add the Bok Choy leaves, chicken, soy sauce and broth.
• Bring to a simmer.
• Slowly stir in the beaten eggs.
• Once the egg sets, stir in the spinach and green parts of the onions.
• Adjust the seasoning with salt and pepper.

Serving Size: Makes about 6-8 servings

Credit:  Deb Spence (for) Colleen Bannister

Ingredients:

• Nonstick spray
• 2 1/2 cups cauliflower, grated (about 1/2 a large head)
• 1 large egg, lightly beaten
• 1 1/4 cups shredded part-skim mozzarella cheese
• 2 tablespoons grated parmesan cheese
• Kosher salt and freshly ground black pepper
• 1/4 cup tomato sauce
• 1 cup grape tomatoes, sliced in half
• 2 cloves garlic, sliced
• 1/4 teaspoon crushed red pepper flakes
• Fresh basil leaves, optional

Directions:

• Line a rimmed baking sheet with parchment paper, and preheat oven to 425ºF.
• Grate the cauliflower using a box grater until you have two cups of cauliflower crumbles.
• Place in a large bowl and microwave for seven to eight minutes, or until soft.
• Remove from the microwave and let cool.
• Mix in the egg, one cup mozzarella, parmesan cheese, and salt and pepper.
• Once combined, pat into a 10-inch round on the prepared pizza pan.
• Spray lightly with nonstick spray and bake for 10 to 15 minutes, or until golden.
• Top the pizza with the sauce, 1/4 cup mozzarella, grape tomatoes, garlic, and red pepper flakes.
• Bake in the oven until melted and bubbly, another 10 minutes.
• Top with basil before serving.

Credit:  Kim Stock

Ingredients:

• 1 cup cider or red wine vinegar (I used a mixture of both)
• 1 tbsp sweetener
• ½  tsp Davinci no sugar caramel flavor (this becomes a strong flavour if too much is used)
• 1 tbsp reduced sodium soy sauce

Directions:

• In a small jar/bottle, combine all and shake.

Play with proportions till it tastes right.
None of these things require refrigeration, so you can keep it in the cupboard.

Credit:  Deb Spence

Ingredients:

• 1 tbsp oil of choice
• 2 slices bacon, chopped
• 2 large green onions, chopped
• 2 large eggs, beaten
• 1/2 cup egg whites
• shredded Poon approved cheese

Directions:

• Preheat oven to 350º.
• Oil your muffin/pan slots with oil using a brush and set aside.
• Beat the eggs and egg whites with the shredded cheese in a medium mixing bowl and set aside.
• Using a non-stick skillet, brown the bacon.
• Add onion and sauté just until onion begins to cook/wilt.
• Remove from heat and cool 1-2 minutes.
• Add the meat mixture to the egg mixture and beat together well with a spoon.
• Using a ¼c. measuring cup, scoop up ¼ c. of the mixture into each of 8 slots.
• Pop into preheated 350º oven for about 18-20 minutes until just set and barely beginning to brown on tops.
• Remove from pans/slot with a knife tip and serve at once

Credit:  Deb Spence (for) Tina Nakeff

Ingredients:

• ¼ cup olive oil
• 1 tbsp vinegar (your favorite)
• 1 tsp chopped garlic
• 1 tbsp Dijon mustard
• 1 tsp dill (adjust to your taste)

Directions:

• Put it in the magic bullet (or blender if you have) & whip it up.

Credit:  Deb Spence for Trudy Vance Parolin