Whey Powder Cheesecake (C4)

Karen Cole Koeberlein

This is C4 due to the graham crackers.

3/4 cup cottage cheese (food process)
1 pkg neuchafal cheese (food process)
1 1/2 scoop of whey protein vanilla flavor
1/2 tsp lemon juice
1 tsp vanilla
2 eggs
5 truvia sweetner
1 cup frozen blueberries
1/2 cup Greek strained yogurt

Crust 
12 graham crackers
1/4 to 1/2 cup smart balance melted
1/8 tsp cinnamon
2 truvia

Springform pan

Preheat oven 400 then place cheesecake in oven reduce to 325 for 35 minutes (playing around with the time of this). Protein burns edges be sure to grease pan well.

TO USE THIS IN CYCLE 2:
Use the filling only, and not the crust.  The crust has C3 ingredients used.

Fruit Granita (C4)

Recipe Author: Lisa B.

(As posted to 17 Day Diet Support Group)

This could work as a fun fruit portion, as well.

Liquefy in a blender:
4 cups of melon cubes
1 cup unsweetened apple juice
1/4 c of lime juice.

Pour into a large, shallow pan and then lay flat in your freezer.

Flake with a fork every 40 minutes until frozen completely.

Serve with mint leaves and berries for garnish.

It's only fruit, so 1 cupful (not packed, keep it airy) should count as 1 portion.

17 Day Diet Gal's notes:
The reason this is C4 is because of the apple and lime juices.  Because there is very little per portion of each, this could reasonably be used as a C3 dessert (the melons make it C3).

Becky's Chocolate Cookies (C4)

Recipe Author: Becky Yokeley Love

Yield: 12 cookies

3/4 cup oats
Artificial sweetener equivalent to 1/3 cup sugar
1 tsp baking soda
1/2 cup applesauce
1/4 cup liquid egg substitute
1 scoop chocolate protein powder
2 Tbsp PB2


Bake on a baking sheet at 375 for 8 to 10 minutes.  Do not use parchment paper -- this recipe will stick to it!

After baking is done, let the cookies cool for 2 to 5 minutes to set up.

These can also be made without the PB2 and this will reduce your calories even further.

More experimentation to determine how much less applesauce would work will be done on this recipe.

NUTRITIONAL INFORMATION per cookie for a 12-cookie batch:

WITH PB2:
Calories: 40.8
Fat: 0.7 grams
Fiber: 0.8 grams
Protein: 3.7 grams
Carbs: 5.3 grams (1 Natural Starch=15-20g carbs)
Sugars: 1.3 grams

WithOUT PB2:
Calories: 37.1
Fat: 0.5 grams
Fiber: 0.6 grams
Protein: 3.3 grams
Carbs: 4.9 grams (1 Natural Starch=15-20g carbs)
Sugars: 1.2 grams

Chocolate Peanut Butter Poppers (C4)

Recipe Author: Joie Breen Christensen

4 scoops chocolate protein powder
1 Tablespoon unsweetened coco
2 Tablespoons PB2 [this is what makes it C4--sugar added]
3/4 cup egg beaters
1/2 tsp baking powder
1/4 cup truvia or 1/2 cup stevia
1/4 cup almond milk


350 degree oven for 9 min in a bite sized mini muffin pan. They will have a sponge cake consistency to them.

NUTRITIONAL INFO (Assuming a batch of 24)

Per Popper:
Calories: 31.5
Fat: 0.5 grams
Fiber: 0.2 grams
Protein: 5.4 grams
Carbs/Starch: 1.1 grams
Sugar: 0.4 grams

For the 17 Day Diet, you could have quite a few of these before reaching the carb grams needed to qualify as 1 Natural Starch (1 Natural Starch is basically 15 grams of carbs/starches).

Poulet Provençal (C4)

Poulet Provençal (C4)

as posted on 17-Day-Diet Facebook community page at:

http://www.facebook.com/pages/17-Day-Diet/178916518816387

Recipe Author: Stephanie Bollman

8 pieces skinned chicken

4 cloves garlic, peeled and sliced thinly

2 bell peppers (you pick the colors), sliced in two inch lengths

2 onions, sliced

1 cup pitted green olives

1 can diced tomatoes (15 ounces)

1/2 cup white wine (red will work too)

1/4 cup olive oil

2 tablespoons herbs de Provence

salt and pepper

Very lightly coat the bottom and sides of a crockpot with olive oil. 

Sprinkle the chicken pieces with salt and pepper and place them in the bottom of the crockpot. 

On top of the chicken, distribute the garlic, then the peppers, onions, and olives. 

On top of this pour on the tomatoes, wine, and olive oil. Finally sprinkle on top the herbs and salt and pepper (about 1/2 teaspoon each). Cover and cook on low for 8 hours.

Variations

Potatoes: To make serving supper even quicker, place 4 or 5 peeled and chunked potatoes in the bottom of the crockpot before you add the chicken. This will give you everything you need for a complete meal in one pot.

Fennel: Include sliced fennel along with the bell peppers and onions to add a mildly sweet taste. You could also toss in a couple pieces of orange peel with the fennel for more Provencal flavor.

Stove top method: This recipe can also be cooked in several hours on low heat. Be sure to use a sturdy pot (not cast iron).

Simmie's Notes:

Green olives are not permitted, so be aware of that, although since this is serving 4-6 people, the amount of green olives per person is pretty minimal. This has been re-classified as C4 due to the olives.

Coconut Flour Carrot Muffins (C4)

Coconut Flour Carrot Muffins (C4)

Recipe Author: Cary White

Makes 12 muffins
These are great for those looking for a gluten-free muffin or snack!

6 eggs
6 Tbsp unsweetened applesauce                                       
6 Tbsp agave nectar
1/2 tsp salt
1/2 tsp vanilla extract
1/2 cup sifted coconut flour
1/2 tsp baking powder
1 cup shredded carrots

Blend together eggs, applesauce, agave nectar, and vanilla.

Combine coconut flour with baking powder and whisk into the batter until there are no lumps. 

Fold in carrots.

Fill greased muffin cups (or use paper liners) with batter and bake at 400 degrees for 16-20 minutes.

The 17DD equivalents have not been calculated yet, but per muffin they are 101 calories, 8.8 grams of sugar, 3 grams of fat, 4 1/4 grams protein and 12.7 grams of carbs.