Ingredients:

• Olive oil
• 8 ounces lean ground turkey
• 1 head cauliflower, grated to the size of rice, yield 4 cups grated
• 8 cups fresh stir-fry vegetables (broccoli, green peppers, mushrooms, green
• onions, green beans) chopped into small pieces
• 3 eggs, very lightly beaten with fork
• 3 teaspoons chopped fresh ginger
• 3 teaspoons chopped fresh garlic
• 1 tablespoon plus 2 teaspoons Worcestershire sauce

Directions:

• Heat olive oil in a large nonstick skillet over medium high heat.
• Add the turkey and cook while breaking up in the pan with a wooden spoon.
• Remove to a bowl once cooked.
• Add the cauliflower rice and cook until lightly browned, about 30 seconds.
• Add a little more olive oil to the pan and add the vegetables, garlic and ginger and cook until charred and softened, about 1 minute.
• Add the turkey and the egg to the cauliflower rice and cook and stir until the eggs are broken up and cooked though, about 30 seconds.
• Add the Worcestershire sauce, mix to coat the mixture evenly and spoon the mixture evenly into 4 bowls.
• Serve.

Credit:  Deb Spence

Ingredients:

• 1/2 green pepper – chopped small
• 2-3 green onions – cut up small
• 1/2 good size cabbage shredded
• Have this ready before you boil the sauce.
• 1/4 cup vinegar
• 1/4 cup canola oil
• 1/4 cup Splenda or other sweetener
• 1 tsp half salt
• 1 tsp celery seed

Directions:

• Bring to a full boil.
• Then pour the boiling sauce over the salad in an air tight container.

This is always best made a day or two earlier.  Will keep in the fridge for up to 6 weeks.

Credit:  Deb Spence

Phase 1 Laurie’s Curry Soup Ingredients:

• 1 lb Extra Lean ground Turkey or beef
• 1.5 900 ml containers of no salt added broth (Chicken or Beef, depending on the meat used)
• 2 Tbsp of Beth’s Homemade Curry Powder (see below)*
  • 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
    • ½ tsp bio-salt
  •  Directions:
    • Crack open the cardamom pods and remove the seeds
    • Grind these with the bio-salt, peppercorns, cumin and coriander seeds
    • Sieve into a bowl
    • Add the pre-ground ingredients and mix together

• 1 tsp xanthan gum
• Assorted Phase 1 vegetables – cabbage, mushrooms, green onion, kale etc – chopped. I add whatever is in the fridge that needs to be used up.

Directions:

• Fry the ground beef with the curry powder until almost done.
• Add the vegetables and cook until softened and meat is brown.
• Add the xanthan gum and stir until mixed. Try to sprinkle it on to avoid lumps.
• Add 1 carton of broth and stir. Depending on the amount of vegetables you have used you may have to add more to get the broth to substance ratio that you like.

This will make 6 servings. I usually double the recipe and freeze in individual size containers for a quick lunch.

*Beth’s Homemade Curry powder – 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.

Credit:  Deb Spence

Ingredients:

• 1 1/4 cups asparagus chopped up
• 2 slices allowed premade bacon crisped in the microwave and chopped
• 1 hard boiled egg
• 1/2 tsp Dijon mustard
• 1 tsp olive oil
• 1 tsp red wine vinegar (or other)

Directions:

• Steam or boil the asparagus until tender crisp, then immerse in cold water to stop it from cooking.
• Mix mustard, oil and vinegar and add some pepper.
• Drain asparagus, top with chopped crisp bacon, diced egg, and drizzle with dressing.

Delicious!

Credit:  Amanda Parker

Ingredients:

• 6-8 pieces of meatballs of your choice (or saute chicken breast slices) – I pre-made a big batch of turkey meatball patties and threw some on
• 1 pack of Nu Pasta from ONS (linguini)
• 1 – 1.5 tbsp of Pesto form ONS
• 3-4 Cloves of Garlic – grated (I used a lot – please adjust to taste)
• 1 tbsp of olive oil
• About a cup of sliced red and yellow peppers (adjust to your phase by switching to anything else)
• Finely chopped coriander (love it in everything – change to parsley or opt out per your taste)
• Pinch of half salt to taste

Directions:

• Heat olive oil and add grated garlic – cook slightly in low heat
• Add peppers and then pasta and pre-cooked meat after few min
• Add pesto and coriander and cook few more min

And done!

Couldn’t be simpler but should mention that my turkey patties are very well seasoned so I don’t need to add a lot here – you may want to adjust by adding more seasoning per taste

Credit:  Farah Rashid

Ingredients:

• 2 tablespoons extra-virgin olive oil
• 2 medium zucchini, diced
• 2 cloves garlic, chopped
• 4 portions Light Laughing Cow cheese
• 2 tablespoons lemon juice
• 2 tablespoons chopped fresh mint
• 1/4 teaspoon bio-salt (optional)
• 1/4 teaspoon freshly ground pepper

Directions:

• Heat oil in a large skillet over medium heat.
• Add zucchini and garlic and cook, stirring occasionally, until softened, about 5 minutes.
• Transfer the mixture to a food processor or blender.
• Let cool for 5 minutes.
• Add cheese, lemon juice, mint, salt and pepper.
• Puree until smooth.

Makes 4 servings.

*This would be good on pork souvlaki.

Credit:  Deb Spence

“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