This is a very simple, fast and Phase 1 friendly soup. I didn’t post any amounts because you can make it as you like and adjust the amount of veg and meat to your preferences and how many people you are cooking for.

Ingredients:

• No salt added Campbell’s beef broth
• Savoy cabbage
• Enoki mushrooms
• Bean sprouts
• Very thinly sliced rib eye (it comes in a package where its rolled up and can be found at Chinese markets & No Frills in the freezers, its used for bugolgi beef & pho soup)
• Low sodium soya sauce to taste
• Chili paste to taste

Directions:

• Heat the broth in a saucepan until very hot
• Shred cabbage very finely (think noodles)
• Layer in a bowl cabbage, bean sprouts, raw slices of beef, enoki mushrooms
• Pour very hot broth over the meat (the hot broth will cook the thinly sliced beef in your bowl)
• Season with a little soya & chili paste to your preferences for spice

Enjoy!

Credit:  Amanda Calicchia

Ingredients:

• 200 ml Egg Whites
• 1/4 tsp Half Salt or other substitute
• 1 (10 oz.) package of Frozen Spinach

Directions:

• Preheat oven to 400 degrees.
• Thaw and drain frozen SPINACH. ( I usually don’t have the patience for it to thaw so I boil it in water and a bit of HALF SALT until it’s thawed)
• Whip EGG WHITES and HALF SALT until you get a firm meringue consistency. Add well drained SPINACH and mix lightly to incorporate all ingredients.
• Line a 13″ x 9″ x 2″ pan with parchment paper, make sure to also do the sides as well. Pour and level mixture in pan.
• Bake for 15-20 mins or until mixture has set. Allow to cool slightly and peel off parchment paper. I have found that if you leave it until it fully cools, it gets moist on the bottom.

SIDE NOTE: I’ve used it as a roll and put either Tuna or any of the Blue Label deli meats in. I’ve made them as little muffins as well.

Enjoy!

Credit:  Deana Gajic-Pongrac

Simple and Easy quick dinner or lunch idea

Ingredients:

• Thinly sliced/Shaved Ribeye *amount depends on how many people you are cooking for*
• Olive oil
• fresh ginger
• garlic power
• chili powder
• cumin
• mustard powder
• a small touch of low sodium soy sauce
• approx. 1 tsp of poon approved sugar reduced Ketchup
• a splash of cider vinegar

Directions:

• In a sauté pan heat olive oil
• Add shaved ribeye
• Season to personal taste preference with above spices. If you like more spice add more chili, not so much less. Its all about cooking for what YOU like.
•  In the last minute of cooking add in soy sauce, ketchup and cider vinegar, simmer for a moment then removed and top salad of your preference with sautéed meat.

Credit:  Amanda Calicchia

These tender cuts of meat are marinated in lemon juice, garlic and oregano and grilled for a fantastic smoky flavour.

Ingredients:

• 4 tbsp. olive oil
• Zest and juice of 1/2 lemon
• 2 large garlic cloves, chopped
• 2 tsp. dried oregano
• 2 small pork tenderloins (each tenderloin about 3/4 pound)
• Bio-Salt and freshly ground pepper, to taste
• 10 large metal skewers

Marinade:

• Add olive oil, lemon zest, lemon juice, garlic and oregano to large bowl.
• Mix to combine.

Directions:

• Cut pork tenderloin into 1 1/2-inch cubes and add to marinade.
• Let marinade in fridge, about 1 to 2 hours.
• Thread pork cubes evenly on large metal skewers.
• Season the pork with salt and pepper.
• Preheat the grill to medium high.
• Add souvlaki to grill, turning once.
• Cook until pork is just cooked through with hint of pink in center, about 5 to 6 minutes per side.

Serve with riced cauliflower or on a bed of mixed greens.

Credit:  Deb Spence

For those of you who find Carbquick a bit bland, don’t be afraid to use real vanilla extract, generous amounts of freshly grated cinnamon stick and/or freshly grated nutmeg seed.

Ingredients:

• 1/4 cup Carbquik
• 1 egg beaten
• 1/2 tsp vanilla
• 3 tbsp water-or-to your desired consistency. For thin pancakes, use more water.
• 1/4 tsp cinnamon OR pumpkin spice

Directions:

• Mix wet
• Mix dry
• Combine
• Cook
• Immediately grate fresh nutmeg and cinnamon on top

Serving Suggestions

• DaVinci Sugar Free syrup
• Freshly grated cinnamon and nutmeg
• Sprinkle with Granulated Splenda and top with freshly grated cinnamon and nutmeg
• 2 tsp Xyla jam

Variations:

• Add 1 tablespoon of Banana Davinci Sugar Free Syrup and 1/2 tablespoon of bitters for a pancake similar to banana bread- top with lots of fresh cinnamon and nutmeg
• Add 1 tablespoon of Pumpkin Spice Davinci Sugar Free Syrup and use 1/4 tsp of Pumpkin Spice in the mix
• Add 2 tablespoons of egg white to stretch the mix

Credit:  Candis Sutton

Ingredients:

• 2 boneless chicken breasts or 4 thighs.
• 2 TBSP PB2  (which is the dried peanut butter from the store)
• 2 TBSP Kikkoman’s  low sodium soy sauce
• 2 TBSP canola oil
• 2 packets Splenda
• 1 chunk of fresh ginger grated
• 1 green onion diced fine
• the juice of  1 lime
• 1 hot red chili diced fine.
• cilantro to sprinkle on top

Directions:

• Soak about 10 wooden skewers for a few hours
• Cut chicken breasts into 5 long slivers.  Can use chicken thighs.
• Thread onto skewers.
• Divide marinade in 2
• After you thread chicken onto skewers lay in a dish, I used a glass pie plate.
• Pour half of the marinade over the chicken.
• Let sit for at least an hour or more.
• Reserve the other half.
• BBQ on indirect heat.
• Continue to brush the sauce left in pie plate on chicken while cooking.

Should take about 30 minutes depending on the thickness of chicken on skewers and temp of Q.

• OR

Preheat Oven to 350d cook 7 min each side

Place on serving plate, sprinkle cilantro over .  Place the sauce in a small bowl for dipping.

Enjoy!!

Credit:  Deb Spence

Ingredients:

• Chicken or beef strips.
• 1 Onion thinly sliced (if phase 2)
• Spring onions finely chopped (if phase 1)
• 1 Capsicum finely sliced.
• Few white mushrooms finely sliced.
• Salt as per taste.
• Finely ground black pepper.
• 1 Provolone cheese slices
• 2 thin slices Flax meal bread

Directions:

• In little oil in a pan, cook chicken till its completely cooked
• Take it out and in the same pan, add all the vegetables
• Sauté it for few minutes and add salt and black pepper
• Add chicken to it and cook for another 5 minutes.
• On bread slices keep cheese slices and toast it for a minute or till it melts and then add chicken veggies and add hot sauce it want more spicy.

Enjoy.

Credit: Hina Panjwani

Ingredients:

• olive oil
• 1 cup sliced mushroom
• 3 stalks celery chopped
• 3 green onions chopped
• 1/4 tsp dried rosemary
• 1/2 tsp thyme
• 1/2 tsp sage
• black pepper to taste
• 1 cup carb quick
• 1/4 cup ground flax
• 6 egg whites beaten or 1 whole egg and 4 egg whites
• 2 tablespoons water

Directions:

• sauté mushroom, celery, dry rosemary, thyme, sage black pepper in olive oil and add green onion
• In the last minute of cooking take out of pan and let it cool a bit.
• In a bowl mix 1 cup carb quick, 1/4 cup ground flax, 6 egg whites beaten and 2tbls water
• Mix with sautéed veggies.
• Heat up olive oil in fry pan and drop by spoonful in pan.

They kinda turned out like biscuit / pancake.

1/4 of however many you make would be one serving.

Credit:  Gail Myers

Ingredients:

• 8 pieces of favorite chicken, skinless and bone-in preferable
• 2 tbsp sodium reduced soy sauce
• 1 tbsp Splenda
• 2 tbsp red wine vinegar
• 3 tbsp olive oil
• 4 green onion, sliced
• 2 cloves of garlic, minced
• Handful of fresh parsley
• Bio-salt and pepper

Directions:

• Preheat oven to 425
• In a large baking dish, combine marinade and toss with chicken.
• Season with pepper and lightly with bio-salt
• Arrange chicken pieces in dish and roast for 30 minutes until it begins to brown.
• Remove and baste with the marinade.
• Flip pieces and bake for another 10 minutes or until chicken is cooked.
• Garnish with lots of fresh parsley

Credit:  Deb Spence

Ingredients:

• 2 tablespoons whole coriander
• 1 tablespoon cumin
• 1 tablespoon cardamom
• 1 tablespoon whole black peppercorns
• 1 teaspoon fennel seed
• 4 Black big cardamoms
• 2 sticks cinnamon
• 7 cloves
• 2 dried red chili peppers

Directions:

• Combine all the ingredients except black cardamoms
• Roast them on a frying pan for 2 minutes and let it cool.
• Add black cardamoms and grind it in a coffee maker

Store in an airtight container.

Credit:  Hina Panjwani