Ingredients:

• 1 cauliflower
• 1/2–1 teaspoon half  salt
• ½ teaspoon pepper
• Chopped chives or the greens from 2 green onions
• 2 tablespoons light margarine
• 2 extra large eggs
• 1/3 cup psyllium husk

Directions:

• Cook the cauliflower until soft and tender. Carefully pour out all the water.
• Preheat the oven to 350 °F (175 °C).
• Add the half salt and the margarine to the hot cauliflower and purée until smooth.
• Add the eggs and again purée until smooth.
• Add the psyllium husk and whisk until smooth.
• Let the mass stand for 10 minutes.
• Line a baking sheet with parchment paper. Spray with Canola Pam.
• Take a pastry bag with a large star tip and pipe rosettes or florets on the parchment paper. I didn’t have one so I just spooned them on the paper that was sprayed with Pam.
• Bake the duchess cauliflowers for 15–40 minutes. The baking time depends on the size.
• Serve warm.

I did find them a bit on the plain side. I would say needs some garlic powder, paprika or some spice as well to give it a bit of kick.

Credit: Maria Papadopoulos

Ingredients:

For the Main dish

• 1 package of extra lean ground beef
• 3 zucchinis made into zoodles
• 4 sprigs of fresh basil
• Half salt
• Pepper
• 1/8 cup of Pizza Nova sauce
• 2 tsps of nutmeg
• Mrs. Dash Garlic and Herbs
• Olive oil

For the Sauce:

• ¼ cup of Carbquick
• Olive Oil
• 1 teaspoon nutmeg
• 1-2 teaspoons parmasean cheese
• 2 cups unsweeted almond milk

Directions:

• Heat oven at 350F.
• Sautee your ground beef. While its browning add chopped 2 springs of the fresh basil, some half salt, your nutmeg, pepper and Mrs. Dash to taste. When almost cooked, add your Pizza Nova sauce till cooked. Spread ground beef on the bottom of your casserole dish sprayed with Pam.
• Add olive oil to your frying pan. Sautee your zoodles with some half salt, the rest of the springs of basil (chopped), pepper and Mrs. Dash till its sort of looking “al dente”. Spread that on top of your meat.
• In a sauce pan on medium heat add around 3 tablespoons of olive oil (maybe 4) and your carbquick. Wisk your roux. Add 2 cups of your almond milk, your cheese and your nutmeg. Wisk till thickened. (It won’t be thick like a true béchamel sauce but it will be close enough). Pour the mixture evenly over your zoodles. Pop into the oven and cooked till brown on top.

Credit: Maria Papadopoulos

Ingredients:

• 3 lbs pork tenderloin cut in 4 pieces
• enough turkey bacon to wrap each piece twice. secure with toothpicks
• 3/4 c. low sodium soy sauce
• 1 tbsp minced dry onion
• 1/2 tsp garlic powder
• 1 tbsp. wine or white vinegar
• 1/4 tsp no salt.
• dash of pepper
• 1/2 c splenda and mix all ingredients well.

Method:

• in a dish mix well the soy sauce,  dry onion, garlic powder, wine or white vinegar, no salt, pepper, splenda
• wrap meat in bacon put in 8×11 pan
• poke holes in meat,
• pour mixture over meat and refrigerate overnight.
• bake in oven 300/ 2-3 hrs
• if bacon starts to burn place a piece of foil over the dish and continue cooking.
• remove from oven when done and cut into 2″ pieces and allow sauce to soak thru meat.

This dish is very good and meat tender.

Credit: Shirl Heaps

Ingredients:

• 2 cups shredded fish (any fish should do)
• 2 cups steamed cauliflower mashed
• 5 green onions finely chopped
• 2 eggs
• 2 tbsp summer savory
• 2 tsp onion powder
• 2 tsp fresh chives
• pepper

Directions:

• Mix all together till well combined.
• Heat olive oil in fry pan. Using a spoon drop portions of fish batter into pan. Fry each side till browned.
• I served with some sugar reduced ketchup….

Credit: Deb Spence

Ingredients:

• 1/2 head Iceberg or romaine lettuce chopped into bite size pieces
• 1 lb extra lean ground beef
• 1 tbsp dehydrated onion
• 1tsp garlic powder (this is my addition)
• 3 tbsp Mona’s 1000 Island Dressing (see below)
• Shredded Allegro cheese

Directions:

• Fry beef with onion and garlic then drain. Mix lettuce and meat together in large bowl. Add dressing and mix well.
• Top with cheese and sprinkle with sesame seeds.
• Mona’s 1000 Island Dressing: (All products from the clinic store)
• 1 tbsp mayo (Hellmann’s olive oil 1/2 fat)
• 1 tbsp reduced sugar ketchup
• 1 tbsp Mt Olive relish
• Mix all together, adjust to your liking. Enjoy

Version #2 (per McD’s of Canada YouTube demo of how to make a Big Mac with regular store ingredients at home). 

•  Replaced ketchup in above recipe with prepared mustard and added paprika, garlic powder and onion powder to the dressing mix. ** note – start with the tbsp of mayo and add the mustard and relish to taste **
• Formed beef into thin (restaurant sized) patties and fried in a non stick pan.  Once one side was cooked, flipped and sprinked cooked side with half salt and freshly ground pepper.
• Prepared bed of shredded iceberg lettuce, finely minced sweet onion (phase 2 addition).  Cut up burgers into pieces and topped with shredded cheese and dressing

Credit:  Deb Spence

Ingredients:

• 1/2 cup Carbquick
• 1/2 cup golden flax meal
• 1 1/2 tsp baking powder
• 4 eggs
• 1 tbsp olive oil
• 3 Babybel Light shredded
• ½ pound extra lean ground chicken
• ½ tsp sage
• ¼ tsp black pepper
• 1 tsp splenda
• Pinch of red pepper flakes
• Dash of cloves
• Spinach (probably good with grated zucchini as well)
• 3 Wedges laughing cow

Directions:

• Combine carbquick, flax meal, and baking powder. Add the eggs and olive oil and stir well. Stir in the shredded cheese. Spoon half the mixture into 12 sprayed muffin cups. Use the back of a spoon to press the batter flat. Bake at 350 degrees for 5 minutes (no more!) and remove from oven.
• Meanwhile, brown the ground meat with seasonings (I am heavy handed with the spices and it had a nice kick… remember its flavouring the whole muffin) and then add spinach to wilt. Stir in the laughing cow until melted. Spoon the sausage mixture over the top of the partially baked muffins. Top with the remaining batter and smooth with the back of a spoon. Bake an additional 15 minutes until muffins are golden and set. Cool 5 minutes before removing from pan.
• This is phase 1 for 1 muffin, and just edges into phase 2 for two muffins. I found two muffins to be a deliciously satisfying breakfast. I may use two Babybel and four laughing cow next time… but they were delicious and very satisfying

Credit: Leanne Brannigan

Ingredients:

• 4 green onions, sliced
• 3 tablespoons olive oil
• 1 lb ground turkey
• 5-5 cauliflower stalks cubed
• 1 tablespoon minced garlic
• 1 cup sliced mushrooms
• 1 container No-Salt added chicken broth
• 2 cups of chopped kale
• 1 teaspoon onion powder
• 1 teaspoon fresh grated ginger (optional)
• 1 teaspoon red pepper flakes
• 1 teaspoon black pepper

Method:

• Sauté cauliflower stalks in olive oil until slightly brown.
• Add green onion and sauté until slightly wilted. Remove and set aside.
• Sauté ground meat until light brown.
• Add mushrooms and cauliflower & onion mixture.
• Add chicken stock, minced garlic, ginger, onion powder, black pepper, and red pepper flakes bring to a simmer.
• Add kale, cover and let simmer for 15 minutes or until kale is tender.
• Serve hot.

Credit: Deb Spence

Ingredients:

• 10 eggs – hard boiled
• Garlic paste – 2 cloves
• Ginger paste – 1/4 tsp
• Olive oil – 1 tbsp
• Ketchup – 1tsp
• Chilli powder – 1 pinch / to taste
• Sriracha hot sauce – 1/2 tsp or per taste
• Half salt – 1 pinch / to taste
• Either olive oil mayo or PC garlic Greek yogurt dip – 1tbsp
• Cinnamon powder – 1 pinch (optional)

Directions:

• Peel the hard-boiled eggs and score them lightly with a knife. This should help the sauce to go through while cooking.
• Heat sauté pan with olive oil and lightly fry the hard boiled eggs.
• Set them aside and then in the same pan add garlic, ginger, salt and chili powder. Cook for few minutes and then add ketchup and hot sauce and the yogurt dip – stir in 2-3 tbsp of water until sauce is runny enough to coat the eggs.
• Add the eggs back in and cook for a few minutes until the sauce is reduced and you get the korma consistency.
• This is likely good for phase 2 because of the yogurt however this PC Greek yogurt only has 1g of carbs par tablespoon

Credit: Farah Rashid

Ingredients:

• 2 c. carbquick
• 1/4 c almond milk
• 1 can pumpkin
• 2 tsp allspice
• 1/3 c powdered Splenda
• 1 tsp baking powder
• 2 tbsp oil
• 1 beaten whole egg

Directions:

• place paper cups in muffin tins, ( this made 18 small) if you wanted larger then count as ph.2
• stir all ingredients together and put in cups and bake till golden brown
• 400/ 18-20 minutes

Credit: Shirl Heaps