Phase Three Recipes

Ingredients 1 cauliflower head 1/2 cup hot cooking water 1/2 chicken bullion cube or 1 cup low sodium chicken broth 1/2 cup low-fat Parmesan cheese Salt and pepper, to taste Nutmeg, to taste (optional) Directions Remove the green...

1 cup = 1 serving | 1 vegetable, 1 fat, 1 starchy vegetable Ingredients 1 whole spaghetti squash, roasted, seeds removed, and scooped out with fork 2 tbsp extra-virgin olive oil ...

Ingredients 1/2 large head of cauliflower chopped up into florets (discard the tough core) 2 cups finely diced tomatoes (about 8 large tomatoes with flesh scooped out) 3 large bunches finely chopped flat-leaf parsley 1...

Ingredients 3 cup + 1/2 cup of grated raw cauliflower/broccoli (430 g raw cauliflower, florets + 180 g raw broccoli florets) 1 small onion, peeled, diced 4 eggs, whole 1 tablespoon dried herbs - (such...

Makes about 6 tortillas (10 cm in diameter) Ingredients 1 cup grated zucchini, packed, dried - about 4 medium size zucchini 1 egg, whole 6 tbsp arrowroot flour, packed - arrowroot flour is very...

Ingredients 2 tbsp extra virgin olive oil 1 large shallot, finely chopped 1 small brown onion, finely chopped 2 garlic cloves, finely chopped 2.5 cups of spinach; 18 oz (500 g) frozen spinach cubes 1/3 cup chicken...

2 small bagels = 1 serving | 1 veggie, 1 dairy, 1 fat Ingredients 1 cup mozzarella cheese (shredded, low-fat) 3 medium zucchini 1/3 cup flaxseed , ground or coconut flour (PHASE 3) 2 large eggs 1 tsp baking powder 1/4 tsp pink Himalayan salt Directions Preheat...

Recipe from Cooking Classy Ingredients 1 cup quinoa 1 tsp. olive oil 3 cloves garlic, minced 1 onion, diced 2 (14.5-ounce) cans diced tomatoes 1 (15-ounce) can tomato sauce, no sugar added 1 (4.5-ounce) can diced green chiles 1 1/2 tablespoons...

Ingredients 1/2 cup chicken or vegetable broth, low sodium 1 zucchini, large (made into zucchini noddles) 1.5 tbsp Bragg’s  Liquid Aminos 1 tsp stevia clear (liquid) 2 tsp  white vinegar 1/8 tsp garlic powder 1 tsp Frank’s...

Ingredients 1 scoop vanilla protein powder 1/2 cup unsweetened vanilla almond milk 1 dropper of stevia pumpkin spice Pinch of nutmeg and cinnamon (optional) Ice cubes, handful PHASE 2: 2 tbsp. Greek yogurt (or Dannon 80 calorie...

Ingredients 1/2 cup coconut flour 2 large eggs and 3 egg whites 1 cup unsweetened almond milk  1/2 tsp sea salt (optional) Directions In a large bowl, whisk all ingredients together until smooth. Let the batter sit for a minute or two to account...

Makes 4 servings |1 serving = 1 cup | 1 carb and 1 fat Ingredients 1 cup dry millet 2 cups water 1 cup unsweetened almond milk pinch of salt 1...

Ingredients 8 oz coffee, brewed 2 cup coconut milk or almond milk, unsweetened 1/4 cup fresh pumpkin puree 3/4 teaspoon no sugar added pumpkin pie spice 1 tsp pumpkin spice stevia or 1 tbsp. stevia powdered 1 pinch pink Himalayan...

Ingredients 2 cans of flaked light tuna 1 ripe avocado 1/2 cup chopped celery 1/2 cup chopped red onion 1/2 red apple, chopped 1/4 cup chopped, toasted walnuts 1 tbsp pickle juice (or water to reduce salt...

Ingredients 1 pound Brussels sprouts, trimmed 2 cloves garlic, smashed 1 tbsp. olive oil 1 teaspoon cumin or turmeric 1/4 teaspoon garlic salt Pinch of salt to taste Pepper to taste 1 tablespoon red wine vinegar Fresh thyme, to...

Ingredients 1/2 cup cooked small brown lentils 1/2 cup diced butternut squash (skinned) 4 cups arugula 1 medium apple pear in thin slices 1 tbsp. chopped walnuts 1/8 cup feta (low-fat...

Ingredients 1 27-ounce can Southern-style collard greens, drained 1 15-ounce can Great Northern beans, drained and rinsed 1 1/2 cups fresh green beans, cut into 1-inch pieces 1/2 cup diced carrots 1/2 cup diced green...

Ingredients 1 ½ pounds boneless, skinless chicken thighs (PHASE 2) (chicken breast if you're in PHASE 1) 4 garlic cloves, minced 1 tablespoon dried rosemary 1 large lemon, zested. Half sliced and the other half juiced. ½...

Ingredients 12 oz cranberries 1/3 cup stevia, powdered  3/4 cup water 1 tsp orange zest (optional; add more if you like more orange flavor or orange stevia) 1/2 tsp vanilla extract  Directions Combine the cranberries, water, stevia, and orange zest in a medium saucepan. Bring...

Ingredients MARINADE ⅓ cup olive oil 3 tbsp of lemon juice ½ teaspoon salt BOWLS 2 cups uncooked quinoa 1 bunch kale 1 avocado 1 lb. boneless skinless chicken breasts Sesame seeds...