“Banana Bread”

Ingredients:

• 2 tbsp of Lupin flour
• 1 tbsp of oat fiber
• 1 tbsp Diesel protein powder “Banana”
• 2 tsp cinnamon OR pumpkin spice (I prefer 1 tsp of each but I like spices…use only 1 tsp total if you are not into spices)
• 1 egg
• 2 tbsp liquid sweetener
• 1 tsp canola oil
• 4 dashes of Angostura Bitters
• 1 tbsp of LIBERTE plain greek yogurt OR sour cream

Directions:

• Mix wet
• Mix dry
• Let sit a few minutes.
• Bake in oven 350 for 15 minutes.

Variations

• Banana- use 1 tsp of Banana Essence and 1 tbsp of Vanilla/plain protein powder
• Add 1 tsp Banana Essence to the main recipe using banana protein powder for a flavour boost

“Tim Hortons Old Fashioned Plain”

Ingredients:

• 2 tbsp of Lupin flour
• 1 tbsp of oat fiber
• 1 tbsp Chocolite Vanilla OR plain protein powder
• 1 tsp cinnamon
• 2 tsp of pumpkin spice ( a mixture of cloves, cinnamon, nutmeg, ginger and allspice – it’s not pumpkin flavouring)
• 1 egg
• 2 tbsp liquid sweetener
• 1 tsp canola oil
• 4 dashes of Angostura Bitters
• 1 tbsp of LIBERTE plain greek yogurt OR sour cream

Directions:

• Mix wet
• Mix dry
• grate fresh nutmeg all over the mixture and stir
• Let sit a few minutes.
• Bake in oven 350 for 15 minutes.

This is my recipe- so I keep tweaking it*** revised- Sour Cream or yogurt adds moisture

Each makes 1 large baked good- can turn into 1.5 servings easily

Credit:  Candis Sutton

[Note:  There was no phase indicated and it’s my opinion this is phase 2 – Gene]

Ingredients:

Wet:

• 1 tsp oil
• 1 egg or 1/4 cup egg whites
• 1-2 tbsp of SF syrup such as Davinci Sugar Free Syrup (I use Jordan’s English Toffee from Winners )
• 1 tbsp of water (I use unsweetened Almond Milk)

Dry

• 3 tbsp of flax meal (Bulk Barn) OR 1/3 cup of Carbquik (Phase 1 is 1/4 but since you will most likely consume this with something containing carbs make the size smaller)
• 1 tbsp of oat fiber (sold at ONS in a silver bag)
• 2 tsp of cinnamon (you can use cocoa or pumpkin spice or whatever spices you like)
• 1/2 tsp of baking powder

Directions:

• Mix Wet
• Mix Dry
• Blend
• Microwave 1- 2 minutes then toast in a toaster oven if you like OR Bake at 350 for 20 minutes

* variations:  1 tbsp. coc + 2 tbsp. Mocha sF Syrup (omit cinnamon)

Buns – omit sweetener and cinnamon

If you don’t like the “slime” of flax meal muffins, you can basically eliminate that by adding Oat Fiber.

Make sure to DRINK EXTRA WATER or else you will clog your system…flax is great to “keep things moving” but you need a good 2 glasses of water while eating the muffin or any fiber rich food such as Chia pudding.

http://www.livestrong.com/article/524400-negative-effects-of-flaxseed-meal/

Credit:  Candis Sutton

Ingredients:

• 2 large boneless skinless chicken breasts
• 1/3 cup carbquik
• 2 tsp sugar substitute (or equivalent packages) – optional
• ¼ cup egg whites
• 2 tsp KFC spices (recipe below)
  • Ingredients:
    • 2 tablespoons paprika
    • 1 tablespoon onion powder
    • 1 teaspoon celery seed
    • 1 teaspoon rubbed sage
    • 1 teaspoon garlic powder
    • 1 teaspoon ground allspice
    • 1 teaspoon ground oregano
    • 1 teaspoon chili powder
    • 1 teaspoon black pepper
    • 1 teaspoon basil
    • 1 teaspoon marjoram
  • Directions:
    • Combine all ingredients as listed in a small jar with a tight fitting lid. Shake mixture to combine.

Directions:

• Mix together KFC spices, carbquik, sugar substitute in a container for dredging. I like to grind my carbquik in a spice/coffee grinder first to get rid of the chunky bits, but that is optional.
• Put egg whites in a similar container.
• Cut 2 large chicken breasts in half lengthwise, flatten with a mallet if possible for even cooking.
• Heat canola oil in the pan.
• Dip the chicken in the egg white, then in the Carbquik mixture.
• Fry in the pan until done, turning occasionally.
• Once out of the pan dab with paper towel to remove excess oil.

Serves 2 – usually with leftovers for lunch

Adapted from http://recipes.sparkpeople.com/recipe-detail.asp?recipe=217820

Credit:  Laurie MacIsaac

Ingredients:

• 1 tbsp canola oil
• 4 small zucchini chopped
• 4 green onion finely chopped
• 2 cloves garlic
• 1 cups no salt added beef broth
• ¼ cup red wine vinegar
• 1 tbsp fresh rosemary leaves, chopped fine (can use dried)
• 1 tbsp fresh basil leaves, chopped fine (can use dried)
• 1 tbsp fresh oregano leaves, chopped fine (can use dried)
• 1 tsp sweetener
• Bio-salt(optional)
• pepper
• 2 pieces of Allegro white cheese shredded

Directions:

• In skillet heat oil, add zucchini, green onions, broth, vinegar and herbs.
• Bring to a boil and cook, uncovered, for 15 to 30 minutes until liquid has reduced to a thick sauce.
• Using immersion hand blender, blend until smooth.
• Season to taste.
• Serve over Nu-Pasta. Sprinkle with cheese.

* You can add your choice of ground meat, celery, green pepper and possibly jalapeno peppers for a more complex flavour to this sauce.

Credit:  Deb Spence

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