Ingredients:

• 1 large pkg bone-in chicken thighs – skin and fat removed (approx 9)
• 1/4 cup Grainy Dijon Mustard (make sure low sodium & carb free)
• 1/4 cup poon friendly table syrup (maple substitute)
• 1 Tbsp cider vinegar
• 1 tsp dried rosemary (or 1 Tbsp fresh)
• Pepper to taste (I like a lot)

Directions:

• Preheat oven to 450F.
• Arrange chicken in a single layer in a snug fitting baking dish, and season to taste with pepper.
• Mix the rest of the ingredients together and pour over chicken ensuring it is completely covered.
• Place in preheated oven and bake 45 mins.  Remove and let rest for 5 mins.

Your only concern in this recipe would be the sodium, so base your serving size on the amount of sodium in your dijon and syrup… I could easily have two thighs with mine, and that was plenty… Easy and delicious!!

Credit:  Leanne Brannigan

Ingredients:

• ¼ cup mashed cauliflower
  
• 1 tablespoon of PB2
  
• 1 tablespoon of granulated Splenda or whatever sweetener
  
• 1 tablespoon of egg white
  
• Cinnamon

Directions:

• Add the PB2 to the cauliflower, mix really well then add Splenda and egg white
• Press onto a silicone baking mat – make them flat
• Bake at 300 for 15 minutes, turn over and bake until dry/crisp

This recipe is suitable for those times when you are making a fauxtato salad or cauliflower mash and want to experiment a little with dessert.

Credit:  Helen Chayarachel Jackson

Ingredients:

• broccoli & cauliflower, cubed (I steamed it first, until it still had a slight crunch to it)
• 2/3 chopped onion (may use more to suit tastes, I used a whole med size onion)
• 2 cups shredded cheese (optional…I used shredded old cheese)
• 1 & 1/3 cup milk (I substituted light cream for half of the milk, to make it more Poon friendly)  *** Note by Gene: you may want to use almond milk ***
• 3 Eggs
• 3/4 cup Carbquick
• 3/4 teaspoon salt or half salt
• 1/4 teaspoon pepper

Directions:

• Place broccoli & cauliflower in bottom of a pie plate with onions and cheese.
• Mix all other ingredients in a separate bowl and pour into pie plate.
• Bake at 375 for 30-35 minutes, or until knife inserted in center comes out clean.

May add diced, cooked chicken, if desired.

Credit:  Sabrina Joy

Ingredients:

Dry

• 1/4 cup ground flax
• 1 scoop unflavored protein powder
• 1 tsp onion powder
• 1 tsp garlic powder
• pinch red pepper flakes
• 1/8 tsp Magic Baking Powder

Wet

• 1/4 cup egg white
• 2 tsp heavy cream

Directions:

• Pre-heat frying pan medium-low heat
• Mix dry ingredients well.
• Add wet ingredients to dry ingredients and mix well
• Fry the pan cakes – the usual tricks work like watching for a few bubbles to form and stay but you’ll get a good sense when to flip.
• Flip and fry some more

NOTE: You can vary the flavorings to suit but this worked best for me.

NOTE: You can add a dash of cinnamon to cut the flax taste

NOTE: You can skip the cream, use milk or whatever.

Batter should be loose like pancake batter – not thick like cake/bread and not runny

If your frying pan works best with a little oil, use 1/2 pat of butter or spray of canola or something. This isn’t strictly necessary in good non-stick but some of us need the help.

This made 6 decent sized pancakes. They were great with the egg-white omelet that I made but they would obviously make good sandwich bread or a base for a stew or anything. Even good just as a snack.

Nutrition:

Each Pancake

• Calories: 55
• Total Fat: 2.5g (2.0g Omega 3/6)
• Sodium: 13mg
• Potassium: 38mg
• Carbs: 2.5g (1.5g fiber)
• Protein: 7.0g

Phase 1 will have to live with one at a time to stay under the 1g, phase 2 should stay at 1/2 the recipe (3 pancakes) at a time (especially if you use butter to fry) due to fats.

Credit:  Stephen Perelgut

Ingredients:

• 3 Tbsp Flax Meal
• 1 Tbsp Psyllium (or oat fibre, or more flax meal)
• 1 Scoop Protein Powder

Directions:

• Mix dry ingredients well.
• Slowly add boil water stirring continuously to prevent lumps.
• Make it a bit looser than desired as it will thicken as it stands.
• Let stand 2 mins.
• Top with almond milk and enjoy.

The consistency is more like a cream of wheat than oatmeal but it takes on the flavour of your protein powder so if you like it, you should like the flavour of this.  High fibre, good fats and lots of protein.

Enjoy!

Credit:  Leanne Brannigan

Ingredients:

• 1 head cabbage
• 4 teaspoons Olive oil
• 4 slices Poon approved bacon

Spice mix

• 1 teaspoon bio-salt
• 1/2 teaspoon garlic powder
• 1/4 teaspoon pepper
• 2 tablespoons grated white Alegro cheese

Directions:

• Cut cabbage into four wedges.
• Place each wedge on a piece of doubled heavy-duty aluminum foil.
• Brush cut sides of cabbage with olive oil.
• Mix spices and cheese together in a small container and sprinkle all of the mixture equally over each wedge.
• Wrap bacon around each wedge.
• Fold foil around cabbage, sealing each wedge tightly.
• Grill cabbage, covered, over medium heat for 40 minutes or until the cabbage is tender, turning twice.

Enjoy!

Credit:  Deb Spence

Ingredients:

• 1 boneless chicken breast, pounded flat if thick
• Pepper, garlic powder and Italian seasoning, to taste
• 1 tablespoon Pizza Nova sauce
• 4 slices Butterball turkey pepperoni
• 1 teaspoon oil
• 2 fresh mushrooms, sliced
• 2 thin green pepper rings
• 1 tbsp shredded white Allegro cheese

Directions:

• Season the chicken with salt pepper, garlic and Italian seasoning
• Grill.
• Meanwhile, sauté the mushrooms and pepper rings in oil until slightly tender, but not mushy; set aside.
• Spread the sauce over the chicken, then top with the pepperoni, the pepper rings, mushrooms and then finally, the cheese.
• Sprinkle with a little additional Italian seasoning, if desired.
• Bake at 350º about 10-15 minutes or until hot and the cheese is melted.

Serve at once.

Credit:  Deb Spence

Ingredients:

Dough:

• 2 tbsp Brown flax meal
• 2 tbsp Carbquick
• 1/4 tsp Baking soda
• Salt a pinch
• Half packet Sweet and low
• 3 tbsp Egg whites
• 1 tbsp Canola oil
• 3 tbsp Almond unsweetened plain milk

Toppings:

• Extra lean cooked chicken mince meat or cooked chicken breast cut in small pieces.
• 2 tbsp Plain tomato puree / Pizza nova sauce.
• Sriracha sauce as per taste
• 1/2 tsp Dried Oregano
• Half Sliced thin Green pepper
• Poon approved shredded cheese
• Dried chili flakes.

Directions:

• Grease a small pan and preheat oven to 300.
• Grind flax meal, carbquick, baking soda, salt, sweet and low and oil together, adding almond milk to thick better consistency.
• Spread a think layer on the greased pan and bake it for 15 minutes.
• Insert a knife, if it comes clean, take it out and let it cool.
• Spread pizza sauce or plain tomato puree and sprinkle oregano and hot sauce first and then cooked meat of your choice, top it with pepper, sprinkle cheese and lastly oregano and chili flakes
• Bake it again for 10 minutes.

Enjoy.:)

Credit: Hina Panjwani

Ingredients:

• 1 lb stewing beef or sirloin cut into chunks
• 1 large onion (use green onion,  including white parts if you wish) about 1 cup worth
• 1/2 tsp Half Salt
• 1 tbsp vinegar
• 1 tbsp Worcestershire sauce
• 1/2 cup Poon ketchup
• 1/2 tsp paprika
• 1/2 tsp chili powder
• 1/2 tbsp brown sugar (use Poon brown sugar- Equate brown sugar for diabetics,  or try a bit of Splenda)
• 3/4 cup water

Directions:

• Cut up beef and place in casserole.
• Slice onion and spread on top.
• Mix rest of ingredients and pour mixture over meat.
• Bake at 325 degrees for 3 hours.
• Stir or poke it around every 1/2 hour to hour.

Serve with Cauliflower mashed fauxtatoes, garlic green beans, a crisp salad or whatever your favourtie veggies are.  

DON’T splurge with the sauce on your plate if your on PH1. A little will be more than enough. It is excellent with the regular ingredients – 10 out or 10. 9.5 out of 10 using Poon substitutes.

Easy recipe to double or quadruple….I’ve never had leftovers with my family, no matter how much of it I make.  It smells wonderful while cooking 🙂

Note:  This will not taste like beef baked in bbq sauce (ick!).  It really yummy and the meat will melt in your mouth, it just has a crazy name.  At my house this dish is called “You Can Never Make Too Much”  🙂 

Credit:  Sheri Chisholm-Heiland

Ingredients:

• 500 grams (1 pound) extra lean ground beef, or any other lean ground meat, I added a little lean ground pork
• 1 pkg. spinach,
• 1 pkg. mushrooms
• 1 head of cauliflower or 1 1/2 bags of frozen cauliflower (I used frozen)
• 1 pkg. Low sodium taco seasoning (I would only add 1/2-3/4 pkg. or create your own taco seasoning)
• Tabasco to taste (optional).
• 1 tbsp. Light Philadelphia Cream Cheese (I tried herb and garlic)
• 1 tsp. Canola oil
• 3-4 cloves minced garlic
• Half salt and pepper to taste

Directions:

• Brown ground meat in a skillet, add taco seasoning following direction on the package.  Add Tabasco, if you like spice.  Once this is cooked, spread into the bottom of a casserole dish.
• In the same skillet, sauté mushrooms in a bit of canola oil with minced garlic, half salt and pepper to taste.  When the mushrooms are almost cooked, add fresh spinach to the skillet and cover.
• When the spinach has wilted, mix with the mushrooms and use a slotted spoon to remove it from the skillet.  Add it to the casserole dish, layering it over the ground meat.
• Cut the cauliflower into flowerets and put in a large pot to boil (follow directions on package for frozen).  Boil on high for about 15 minutes, until well done.  Remove from heat and drain well in colander.
• Once the cauliflower has completely drained, add 1 tbsp. of light cream cheese, half salt and pepper to taste and mash until smooth with a potato masher. (I used a food processor, I find it gives a smoother consistency)
• Add mashed cauliflower to the casserole dish, layering it over the spinach/mushroom mixture.
• Bake at 350 for 30 minutes

Credit:  Carrie Raymond-Gardner (Modified slighty from Poonapalooza website)