Ingredients:

• 6-8 skinless chicken thighs
• 4 green onions, chopped
• 2 large green pepper, chopped
• 4 medium zucchini, chopped
• 4 celery stalks, chopped
• 3 garlic cloves, chopped
• 1 teaspoon basil
• 1 teaspoon oregano
• 1 teaspoon rosemary
• 1 teaspoon bio-salt (optional)
• 1 teaspoon pepper
• 2 tablespoons sweetener

Directions:

• Cook chicken and garlic in large frying pan till brown.
• In stock pot simmer green onion, green peppers, zucchini and celery for about 20 minutes.
• Add chicken and continue to simmer.
• Add spices to taste.
• Stir in sweetener.
• Serve as side dish or over nu-pasta

Credit:  Deb Spence

Ingredients:

• ½ head of cabbage
• 1 cup chopped celery
• 1 cup diced chopped green onion
• 2-3 cloves garlic minced
• 4 cups chicken broth (no salt added)
• 1 teaspoon oregano
• 1 teaspoon basil
• ½ teaspoon red pepper flakes
• few shakes of black pepper
• ½ teaspoon Half salt (optional)

Directions:

• Heat 2 tablespoons of olive oil in a large pot over medium heat.
• Add celery, green onions.
• Saute until slightly tender.
• Stir in garlic.
• Pour in chicken broth.
• Stir in cabbage.
• Bring to a boil and then reduce heat.
• Cook until cabbage is tender.
• Stir in oregano, basil, red pepper flakes, black pepper and half salt (if using).
• Taste broth and adjust seasoning if needed.

Serve and enjoy!

Credit:  Deb Spence

Ingredients:

• 2 tablespoons olive oil
• 1 tablespoon plus 1/2 tsp. fresh lemon juice
• 1 tablespoon curry powder
• 1/2 teaspoon salt
• 1/4 teaspoon cayenne (optional)
• 1 head cauliflower, leaves and core removed, florets cut into 1/4-in.-thick slices
• Fresh cilantro leaves

Directions:

• Preheat oven to 450°. In a large bowl, whisk together oil, 1 tbsp. lemon juice, curry powder, salt, and cayenne if you like.
• Add cauliflower slices and toss to coat.
• Spread cauliflower in a single layer in a large baking pan.
• Bake until cauliflower is tender, chewy, and brown, 25 to 30 minutes.
• Sprinkle with remaining 1/2 tsp. lemon juice and garnish with cilantro.

Credit:  Deb Spence

Ingredients:

• 1/4 cup olive oil
• 1/4 cup lemon juice
• 1/4 cup white vinegar
• 2 cloves garlic, minced
• 1 teaspoon ground cumin
• 1 teaspoon dried oregano
• 1/2 teaspoon dried thyme
• 1/4 teaspoon bio-salt (optional)
• 1/4 teaspoon ground black pepper
• 2 pounds skinless, boneless chicken breast, cut into 1 1/2-inch pieces
• 6 wooden skewers
• 2 large green or green peppers, cut into 1-inch pieces
• 1 large zucchini cut into pieces
• 6 green onion cut into thirds
• 12 fresh mushrooms

Directions:

• Whisk the olive oil, lemon juice, vinegar, garlic, cumin, oregano, thyme, salt, and black pepper together in a large glass or ceramic bowl.
• Add the chicken and toss to evenly coat.
• Cover the bowl with plastic wrap; marinate in the refrigerator for at least 2 hours.
• Soak wooden skewers in water for about 30 minutes before use.
• Preheat an outdoor grill for medium-high heat; lightly oil the grate.
• Remove the chicken from the marinade and shake off excess liquid. Discard the remaining marinade. Alternately thread pieces of the marinated chicken with vegetable pieces onto the skewers.
• Cook the skewers on the preheated grill, turning frequently until nicely browned on all sides, and the chicken is no longer pink in the center, about 10 minutes.
• Serve with mixed green salad or over cauli rice.

Credit:  Deb Spence

Ingredients:

• tbsp PB2 powdered peanut butter
• 1 tablespoon sodium reduced soy sauce
• 1 tablespoon sweetener
• 2 teaspoons Frank’s hot sauce, or more to taste
• 2 tablespoons canola oil
• 1 1/2 pounds lean steak, thinly sliced across the grain
• Bio-salt and freshly ground black pepper, to taste
• 1 green onion, thinly sliced

Instructions:

• In a large bowl, whisk together powdered peanut butter, soy sauce, sweetener, hot sauce and 4 tablespoons water; set aside.
• Heat oil in a large saucepan over medium high heat.
• Add beef and cook until browned, about 3-4 minutes; season with salt and pepper, to taste.
• Stir in peanut butter mixture until well combined, about 1-2 minutes.
• Serve immediately, over cauliflower rice and garnished with green onion.

Makes 4-6 servings

Credit:  Deb Spence

Ingredients :

Sauce:

• 1/4 cup cider vinegar
• 3 tablespoons sodium reduced soy sauce
• 3 tablespoons PB2 powdered peanut butter
• 1 tablespoon canola oil
• 1 tablespoon Frank’s hot sauce
• 1 teaspoon sesame oil
• 1/4 cup cold water
• 1 teaspoon xanthan gum

• 1 tablespoon canola oil
• 3/4 pound lean beef steak, thinly sliced
• 1 green bell pepper, cut into strips
• 1 cup mushrooms, sliced
• 1 cup broccoli florets
• 1 bunch green onions, sliced (reserve some onion for garnish)
• 2 cloves garlic, minced
• 1 tablespoon minced fresh ginger

Directions:

• Whisk vinegar, soy sauce, powdered peanut butter, 1 tablespoon oil, hot sauce, and sesame oil together in a bowl until smooth. Whisk water and xanthan gum together in a small bowl until dissolved.
• Heat 1 tablespoon oil in a large skillet. Cook and stir beef in hot oil until browned, about 3 minutes. Remove beef with a slotted spoon to a plate lined with paper towel. Add 1 tablespoon oil to the drippings remaining in the skillet and heat. Cook and stir bell pepper, mushrooms, broccoli, green onions, garlic, and ginger in the drippings and oil mixture until the vegetables are tender, about 4 minutes.
• Return beef to skillet. Reduce heat to medium-low. Clear a space in the center of the beef and vegetables. Pour vinegar mixture and xanthan gum mixture into the cleared space; stir together for a few seconds, then toss with vegetables and beef. Place a cover on the skillet and cook until sauce thickens and sticks to vegetables, about 5 minutes.
• Serve hot over cauliflower rice. Top with some green onion.

Credit:  Deb Spence

Ingredients:

• 2 lbs boneless chicken breast, cut into bite-size pieces
• 1 -2 tablespoon olive oil
• 1 garlic clove, crushed
• 1/4 teaspoon fresh grated ginger
• 3/4 teaspoon crushed red pepper flakes (increase amount for more heat)
• 1/3 cup light Splenda or another sweetener(optional)
• 2 tablespoons reduced sugar ketchup
• 1 tablespoon cider vinegar
• 1/2 cup water
• 1/3 cup reduced sodium soy sauce or Worcestershire sauce for lower sodium

Directions:

• Heat oil in a large skillet.
• Add chicken pieces and cook until lightly browned.
• Remove chicken.
• Add remaining ingredients, heating over medium. Heat until well mixed and dissolved.
• Add chicken and bring to a hard boil.
• Reduce heat and simmer till sauce thickens to your liking.
• Serve over hot cauliflower rice and ENJOY.

Credit:  Deb Spence

Ingredients:

• ¼ cup cider vinegar
• 3 tbsp grainy mustard
• 3 cloves garlic minced
• 1 lime, juiced
• ½ lemon, juiced
• ½ cup sweetener
• 1tsp Bio-salt
• 1 tsp fresh ground pepper
• 6 tbsp olive oil
• 6 skinless, boneless chicken breast halve

Directions:

• In a large glass bowl, mix the cider vinegar, mustard, garlic, lime juice, lemon juice, sweetener, Bio-salt and pepper.
• Whisk in the olive oil.
• Place chicken in the mixture, cover and marinate over night.
• Preheat grill.
• Oil the grate.
• Grill the chicken 6 to 8 minutes per side until cooked.

Credit:  Deb Spence

Ingredients:

• 1 head of *cauliflower
• 1/2 cup unsweetened cacao powder
• 1/2 – 1 Tbsp *Great Lakes gelatin (red can) vegans sub agar.
• Sweetener of choice to taste *but I didn’t use any

Directions:

• Steam cauliflower until soft.
• In a high speed blender, puree cauliflower, then add in remaining ingredients and puree puree puree until silky smooth!
• Pour into serving cups and refrigerate at least 3 hours (can put in freezer for 20 minutes first to speed up the process).

May be phase 1 depending on serving size

Credit:  lilsipper from Instagram

These are my favourite mug muffins, I eat the chocolate chip one more as a snack and the protein one for breakfast.  I have indicated that you can make them phase 1, but that is always determined by your ingredients… and specifically the protein powder or chocolate chips you use.  I have also made them both in the microwave and the oven, they have a different texture which helps to add some variety.  The amount of time you have will also determine the method.

Phase 1 or 2 Chocolate Chip Mug Muffin (Microwave or Oven)

Ingredients:

• 2 Tbsp carbquick
• 1 Tbsp flax Meal
• 1 Tbsp oat fibre
• 1/4 tsp baking powder
• 1 egg white
• 1 Tbsp sugar free syrup
• 1 1/2 Tbsp almond milk
• 1 Tbsp NSA choc chips (Phase 1 if you use 1 tsp choc chips)

Directions:

• Mix dry ingredients (except choc chips)
• Make well add and add mix in the wet ingredients.
• Sprinkle choc chips on top.
• 1 minute in the microwave or 20 mins. at 350F in the oven.

This one is fluffy and muffin like when baked in the oven.

Phase 1 Chocolate Protein Mug Muffin (Microwave or Oven)

Ingredients:

• 2 Tbsp flax meal
• 1 Tbsp oat fibre
• 1/2 scoop choc protein powder (or your favourite flavour)
• 1/4 tsp baking powder
• 1 egg
• 1 Tbsp sugar free syrup (coffee style syrup, eg. DaVinci or Jordan’s)
• 1 1/2 Tbsp almond milk

Directions:

• Mix dry ingredients.
• Make well add and add mix in the wet ingredients.
• Microwave about 1 minute or 20 mins. at 350F in the oven.

This one has a dense bread like texture when baked in the oven.

Credit:  Leanne Brannigan