Pumpkin Spice Waffles
Ingredients 2 cups pineapple coconut protein powder 2 teaspoons baking powder 1 teaspoon baking soda 1/4 teaspoon salt 2 teaspoons pumpkin pie spice (no sugar added) (or substitute 2 tsp cinnamon, ½ tsp ginger, ½ tsp nutmeg, ¼ tsp allspice or cloves) 1 cup almond cashew milk, unsweetened Pumpkin spice stevia (1 drop) 2 tsp. coconut oil (PHASE 2) 2 tablespoons Lakanto Maple syrup or Vitafiber Syrup 2 large […]
Phase Two Keto Vanilla Peanut Butter Fudge
1 square = 1 serving of fat Ingredients 1 1/2 cup peanut butter (all-natural, creamy) 6 tbsp grass-fed butter, or ghee, or coconut oil melted 2/3 cup powdered stevia (or xylitol) 1/4 cup collagen protein powder (Vital Proteins unflavored or Dr. Axe) 1 tsp vanilla extract (optional) or vanilla stevia SweetLeaf Directions Line an 8×8 baking pan with parchment paper, letting it hang over the sides. Set […]
Phase One Chicken-Fried Cauliflower Rice
Serves: 4 | Serving Size: 1/4 recipe each (1 serving= 1 veggie; 1 protein) Ingredients 1 head of cauliflower (or 1 bag riced cauliflower) Coconut oil spray 2 large eggs, beaten 3 cloves garlic, minced 1 cup onion, diced 1/4 cup celery, diced 1/4 cup bell pepper, diced 1/4 cup green onions or chives, chopped […]
Salmon Salad
Ingredients SALMON 2 – 8oz. salmon fillets Pinch of Himalayan rock salt Dash of freshly ground pepper SALAD ½ English cucumber, cut in half lengthwise then sliced 1 tomato, diced 4 sticks celery, diced 2 green onions, finely chopped DRESSING 2 tablespoon fresh lemon juice 3 tsp extra virgin olive oil 2 tablespoon gluten-free Dijon mustard or […]
Phase Three White Bean and Spinach Soup
Ingredients 1/4 tsp. extra-virgin olive oil (or spray) (PHASE 2) 3 small leek bulbs, outer layers removed, chopped 1 medium onion, chopped 1 teaspoon sea salt, divided 1/2 teaspoon red pepper flakes 1 (28-ounce) can low-sodium diced tomatoes (no sugar added) 1 (15-ounce) can cannellini beans, rinsed and drained (PHASE 3) 10 ounces (1 1/2 cups) fresh […]
Savory Cauliflower Bites
Ingredients 1 head cauliflower 2 eggs 1/2 tsp. rosemary or Italian seasoning 1 spray olive oil spray Salt and pepper to taste Directions Preheat the oven to 425 °F/220 °C. Spray with nonstick olive oil spray a muffin tin that can hold up to 12 muffins. Cut the head of cauliflower into small pieces and […]
Phase Three Snickerdoodle Hummus
1 serving = 1 tbsp (1 serving of carbs) Ingredients 1½ cups made from scratch garbanzo beans (or one 15.5 oz can, drained & rinsed 3 times) 1 tbsp. cup almond butter or cashew butter, all-natural ¼ cup Vitafiber Syrup ½ tsp stevia 2 tsp cinnamon 1 tsp vanilla extract ⅛ tsp baking powder ⅛ […]
Phase Two PeaNutterButter Mini Cookies
1 cookie (size of melon ball scooper)= 1 serving of fat Ingredients 1 cup crunchy peanut butter, all-natural (no oil, sugar, or salt added) 1.5 tsp. stevia granules (SweetLeaf is best) or 1 dropper stevia 1 large whole egg 1 tsp. vanilla extract Add 1 tsp cacao, cinnamon or nutmeg if desired for added flavor […]
Vanilla Cocoa Swirl Hummus
Ingredients 2 cups OR 1 540ml can of cooked chickpeas drained and rinsed well 1/4 cup chocolate protein powder 1 cup non-dairy milk (such as unsweetened almond milk) ½ teaspoon sea salt 1 tablespoon vanilla extract 1 dropper chocolate stevia Directions Add all of the ingredients except the milk to a food processor or blender. Process until completely smooth. Add as much milk as is required […]
Zucchini-Crust Margherita Pizza
Makes 2-4 servings, depending on the toppings. Ingredients CRUST 4 cups grated then chopped fresh zucchini 3 tbsp. nutritional yeast OR PHASE 2 option: 1/3 cup mozzarella cheese, low fat 1 tsp. dried Greek or Turkish oregano 1/2 tsp. garlic powder Pinch of salt 1 egg, beaten SAUCE 1 can (14.5 oz.) good quality petite diced tomatoes, […]
