Veggie Loaded Breakfast Bake (C3)

Simmie Sinow

This recipe is intended to make 4 good sized servings. You can make it into a much larger dish by simply doubling or tripling the ingredients. 

This is great after being refrigerated overnight (after eating one serving!) and warmed up in your microwave.

Gather up your ingredients:
1 cup cut mini sweet peppers (I chop the end off, slice it lengthwise and cut crosswise)
1/2 to 3/4 cup cut olives (cut in half crosswise is fine)
1/2 large zucchini chopped (not real small)
Other veggies of your choice

6 eggs
seasoning 

1 Aidells Chicken and Apple Sausage, sliced

How to put this together:
Combine in a mixing bowl and mix together well:
1 cup cut mini sweet peppers (I chop the end off, slice it lengthwise and cut crosswise)
1/2 to 3/4 cup cut olives (cut in half crosswise is fine)
1/2 large zucchini chopped (not real small)
Other veggies of your choice

Put the above in an oiled small baking dish.  I use one that makes 4 decent sized servings--fairly small baking dish as it's only me I'm cooking for.

In the mixing bowl you just emptied, combine:
6 eggs
seasoning

Whisk well, then pour the mixture over the veggie mixture, making sure the vegetables are covered by the eggs.

Then:
1 Aidells Chicken and Apple Sausage, sliced

Add these to the top, scattered, then push them down so they are covered by the egg mixture.

Bake in a 400 degree oven for 30-40 minutes.  Fork test at the end to make sure it's cooked through enough, then place on a cookie cooling rack to cool for about 15 minutes before cutting and eating.

I put some salsa on top and it's good to go.

Notes:
On the olives, you can use green or black or whatever kind you want. I found the green olive flavor to be a bit overpowering in this recipe, so the next time I make it, it will probably have black olives in it instead.

Crispy Bacon Chili (C3)

Modified from recipe on The Chew website

1 lb turkey bacon (chopped)
2 lbs ground beef
2 garlic cloves (chopped)
2 teaspoons ground cumin
1 teaspoon chili powder
1 large red onion (diced)
1 jalapeno (diced; optional)
2 tsp dried oregano
56 ounces canned fire roasted tomatoes
Garnish
Scallions
Diced Red Onions
Hot Sauce

In a large dutch oven or heavy-bottom pot, cook the bacon over medium heat until crispy (about 5-7 minutes). Remove bacon and reserve for garnish.

With the bacon drippings in the pot, add the beef and season generously with salt and pepper. Cook, stirring occasionally, until dark brown and crispy (about 10 minutes). Push the meat to the side and toss in the onions, jalapeno, and garlic.

Sprinkle in the seasonings and stir to coat. Cook for 2 minutes until softened then stir into the meat. Pour in the fire roasted tomatoes and adjust seasoning to taste.

Bring to a boil then reduce to a simmer. Cook, uncovered, for 30 minutes or until mostly thickened.

Serve with your choice of garnish and reserved crispy bacon.

Spinach Lasagna (C3)

Serves 8

1 lb. Lasagna noodles

Filling:
3 packages Tofu - Firm
3 bunches fresh spinach
1/2 cup chopped green onion
2 Tbsp. olive oil
2 Tbsp. chopped parsley
1/2 tsp. salt
2 tsp. miso
1/8 tsp. nutmeg
1/8 tsp. black pepper
1/4 cup grated Parmesan cheese

Sauce:
No sugar added tomato sauce
2 cups sliced mushrooms
2 Tbsp. olive oil

Bring 4 quarts of water to a boil in a large pot. Stir 1/2 tsp. salt and 1 Tbsp. olive oil into the water. Carefully add each sheet of pasta to the water and boil for 10-12 minutes. Rinse pasta in cold water and lay each sheet flat on a cutting board or counter covered with plastic wrap or wax paper.

Using the water from the pasta, blanch washed spinach for 1 minute until bright green, then shock in cold water. Drain in a colander and squeeze to remove excess water.

Saute green onions in 2 Tbsp. olive oil for 1 minute. Chop spinach and add to the onions. Combine with all remaining ingredients and set aside.

Saute mushrooms in 2 Tbsp olive oil until tender. Add tomato sauce and heat through.

Pre-heat the oven to 350 degrees. Lightly oil a baking dish and spread one third of the sauce over the bottom. Put together several strips of the pasta so that they cover the bottom and hang over the sides of the baking dish. Later they will fold over the top to seal in the fillings.

Cover with half of the spinach filling and then add another layer of the pasta. Continue to add pasta, sauce and filling, ending with pasta and covering with sauce. Parmesan cheese or chopped fresh basil leaves may be lightly sprinkled on top.

Cover with foil and bake 20 minutes. Then, remove foil and bake another 15 minutes. Let the lasagna rest 15 minutes before serving.

Cheesy Salmon Casserole - Crockpot (C3)

Simmie Sinow

Serves 6

14 1/2 oz can salmon (do not drain)
4 oz can mushrooms, drained
1/3 cup eggbeaters
1 Tbsp lemon juice
1 Tbsp minced onion
1 diced bell pepper
1 cup grated fat-free cheese
1 1/2 cups whole wheat Panko (Japanese bread crumbs)

Flake fish into a bowl and stir in remaining ingredients.

Pour into a lightly greased crockpot; cover, cook on low 2 -4 hours.

Notes: If you want more mushrooms than just one tiny 4 ounce can:

• Use an 8 ounce can of mushrooms
• Increase the eggbeaters to just under 1/2 cup
• Add 1 to 1 1/2 Tbsp additional Panko

Canadian Bacon & Egg Pockets (C3)

Simmie Sinow

This is a great and filling breakfast for something just a little bit different!

2 slices turkey bacon
2 Aidells chicken sausage links (or any sausage with no sugar added to it)
2 slices Canadian-style bacon
3 eggs, beaten
1 pita bread, cut in half

Warm a medium skillet to medium heat; then put the turkey bacon, sausage, and Canadian-style bacon in a medium skillet over medium heat. Fry until brown, then drain.

Crumble the turkey bacon, chop the sausage into bite sized pieces, and cut up the Canadian bacon.

Mix eggs into the skillet, and scramble with the bacon and sausage until no longer runny.

Place pita bread in a microwave, and heat on High about 30 seconds, until warm.

Spoon the egg mixture into the pita bread halves, and serve warm.

Almond Milk (C3)

Against All Grain

I absolutely love a good glass of almond milk.  But finding it without carageenan is next to impossible (but still possible!).

But Danielle of the Against All Grain website, has a great recipe!

HERE is the recipe for her homemade almond milk using a blender!

She also has a link on her website to making it with a juicer if you want to do it that way!

Baba Ganoush (C3)

Missing your hummus, are you?

Well have you tried Paleo Leap's recipe for Baba Ganoush? You simply must! It's wonderful!

HERE is the recipe from Paleo Leap!

All you'll need is eggplant, garlic cloves, lemon juice, tahini, EVOO, cumin, and salt and pepper! Easy Peasy, as the saying goes!

Banana Bites (C3)

The Latin Kitchen

Does this look great? WOW!

If you don't have granola or aren't sure what's compliant, just crush some nuts over this -- walnuts, pecans, almonds -- whatever you enjoy!

Click HERE for the full recipe on The Latin Kitchen
website.

Creamy Carrot Hummus (C3)

Recipe Author: Simmie Sinow

While traditionally, hummus is made with chickpeas, this is a great alternative for those that don't want a starchy dip or for those (like me) who don't like chickpeas.

This is the full recipe. I made half of this and it was more than enough to be a good evening snack option.

4 cups mashed carrots
1/4 cup tahini (make sure there's no sugar in it)
1/4 cup lime juice
2 garlic cloves, minced or 2 tsp granulated garlic
1 1/2 tsp salt
1/4 tsp cayenne pepper
2 tsp ground cumin

Mix all the above ingredients together well and enjoy either hot or cold.

Use veggies or strips of pita for dipping


Notes:

• 4 cups of mashed carrots is approximately 12 cups of raw carrots sliced/diced.
• In place of the cayenne pepper, you can use any hot spice -- cracked red peppers would work; I used Tony Cachere's herb blend, which has a slight "bite" to it, but since this only calls for 1/4 tsp of the cayenne, most likely you won't even notice that bite.
• This could also be made with a yam; keep in mind this would be a starch.

This is going to be my new Go To Snack in the evening after dinner in C3!!!

Taco Soup (C3)

Recipe Author: Marsha Cassara Hoffman

1 pound ground beef or Turkey
1 envelope taco seasoning (check ingredients for sugar and high sodium)
1 can (11oz) whole kernel white corn,undrained
1 can (15 oz) pinto beans
1 can (15 oz) black beans
1 can (14 oz) diced tomatoes,undrained

Crushed tortilla chips, shredded cheese, whole wheat tortillas, warmed (all optional depending on cycle).  Watch the ingredients in the tortilla chips or make your own!

In cast iron skillet, cook meat over medium heat until no longer pink; drain. Stir in taco seasoning, corn, beans and tomatoes. Cover and simmer for 15 minutes or heated through, stirring occasionally.

Place tortilla chips in soup bowls; ladle soup over top. Sprinkle with cheese. Serve with tortillas. Yield 8 servings.

Cherry Noodle Kugel (C3)

Adapted from Morinu Website

Makes 16 servings

1 cup plain unsweetened soymilk (refrigerated variety)
4 (12.3 oz) packages Lite Tofu
1/2 cup lowfat Sour Cream
Sweetener equivalent to 2 1/2 cups Sugar
2 Tbsp pure vanilla extract
1 (9 oz) package No-Boil Whole Wheat or Brown Rice Lasagna Noodles
1 (21 oz) can no sugar added cherry pie filling (see note below)

Preheat oven to 350°. You will be using a 9” by 13” pan

Place tofu in food processor and blend. Add soy sour cream, soymilk, sugar replacement and vanilla and blend until smooth. Place a layer noodles on the bottom of pan, cover with pudding, top with a layer of noodles. a la regular lasagna, but ending with pudding on top. You will have a couple noodles left over. Bake uncovered for 45 minutes. Cool, Cover and refrigerate. For best results refrigerate overnight and serve well chilled.

*You may halve the ingredients and bake for 35 minutes in an 8 by 8 inch square-baking pan

NOTE:
If you can find cherry pie filling made with stevia or no sugar added, that would be optimal.  Or you can microwave or boil some cherries, removing the pitts once done, and then mash with a potato masher.

Sweet Potato Protein Smoothie (C3)

Recipe Author: Brittany Simpson

1/2 cup sweet potato, boiled, and cooled.
6 oz. plain nonfat Greek yogurt
Cinnamon
1 scoop vanilla protein powder
1 Tbsp sugar free butterscotch pudding mix
1/2 cup unsweetened almond milk
A handful of ice

Mix everything together in your blender and blend away! Then enjoy the heck out of this recipe!

Pork and Beef Chow Mein (C3)

Recipe Author: Simmie Sinow

This is a great crockpot recipe!

Serves 8

3/4 lb round steak, cubed
6 pork chops, cubed
6 cups water
1 large onion, chopped
3 ribs diced celery
1 can bean sprouts, drained
4 Tbsp low sodium soy sauce

Brown pork and steak. Remove and add to crockpot with other ingredients and mix well.

Cook on high for 3-4 hours or low for 6 hours.

Add soy sauce and thicken with cornstarch or arrowroot, if desired.

Serve over:

• broccoli slaw that has been sauteed until soft
• whole wheat chow mein noodles
• whole wheat rice

Creamy Broccoli and Carrots with a Bite (C3)

Recipe Author: Simmie Sinow 

Serves 4

2 cups broccoli florets
2 cups thinly sliced carrots
1/4 cup sliced green onion
1/2 cup chicken broth
1/2 tsp italian seasoning
1/4 tsp cayenne pepper (or some Frank's Hot Sauce!)
2 Tbsp lowfat yogurt

In a medium microwaveable dish, combine all ingredients except the yogurt. Cover and microwave on high 8-10 minutes, stirring after 4 minutes.

Garnish with lowfat yogurt and microwave 1 more minute

The reason this is C3 is because when yogurt is heated, the probiotics are destroyed -- so that places the yogurt into a milk category which is C3.

Apple Jack Pancakes (C3)

Adapted from Morinu website by Simmie Sinow

1 package Soft or Lite Firm tofu, drained
1/2 cup whole wheat flour
1 Tbsp olive oil
1 tsp cinnamon
1 tsp allspice
Agave Nectar equivalent to 2 Tbsp honey
2 egg whites
1 small apple, peeled, sliced very thin
Nonstick spray

Combine first 6 ingredients and beat with electric mixer on high until smooth, about 1 minute. In a separate bowl, beat egg whites until stiff but still shiny. Fold tofu/flour mixture into egg whites. Blend thoroughly. Lightly butter a non-stick frying pan and place several apple slices on bottom. Pour 1/2 cup batter over apples for each pancake. Fry covered. Brown both sides and serve hot with your favorite topping.


17 Day Diet Info:
The whole wheat flour for the entire recipe is 8 servings (1 starch is 1 Tbsp flour), so portion yourself accordingly.

Cream Cheese Pizza Crust (C1)

CLARIFICATION:

• Just to clarify for those who did not realize this: As the recipe title indicates, this is for the crust of the pizza only, and not the toppings.  The recipe link below, you should be following it for the crust only, as the toppings give you too much cheese for Cycles 1 and 2.  

• On Cycles 1 and 2, one serving is 1/10th of this recipe (2 Tbsp of cheese); if this is a treat in your house (once a week or less), there should be no problem with having two pieces or 1/5th of the recipe.  

• For Cycle 3, the serving size would be more since more cheese is allowed in Cycle 3. The entire crust recipe for Cycle 3 has 5 cheese servings.

This is a great alternative to the cauliflower pizza crust! So much easier to make, lots less prep time, etc.

The only modification to the recipe is in Cycle 1, use fat free cream cheese. In Cycle 3, you can use reduced fat cream cheese.

For the full recipe and instructions: No Dough Cream Cheese Pizza Crust on Food.com's website.

Breakfast Lasagna (C3)

Serves 6

This sounds really good! I cannot wait to make it this week.  Please note that when you look at the full recipe, it states it makes 4 servings.  If you cut it into 4 servings, then it is then a Cycle 3 recipe due to the amount of cream cheese per serving.  Personally, I think 6 servings in an 8x8 pan is plenty big.

1. You will be using 4 complete recipes of the Cream Cheese pancakes which are HERE.
2. Do not use the sausage links called for (store bought links have added sugar and a host of other items you do not want to be consuming).  Instead, use the Turkey Breakfast Sausage recipe listed HERE. You can use the Breakfast Sausage recipe as patties or just cook it up as crumbles.

Also, on the calorie count for both the cream cheese pancakes and this recipe, disregard what the website lists, as her calorie counts are not accurate in the few recipes I've checked (she's high on the calories).

For the full recipe on I Breathe I'm Hungry website: Breakfast Lasagna

Beef Jerky (C3)

For those of you that enjoy your beef jerky, here's a way to make it yourself!!!

The juices are allowed in Cycle 1, as the per serving amount falls under the allowed 2 Tbsp limit for cooking.

TO MAKE THIS CYCLE 2 COMPLIANT:
Omit the coriander, it would be a Cycle 2 recipe. Coriander is the other end of the plant that cilantro comes from (and we all know cilantro is a C3 ingredient).

For the full recipe and instructions on how to make this: Beef Jerky by I Breathe I'm Hungry.

Ricotta Salad Dressing (C3)

Makes about 1 cup of dressing

3/4 cup nonfat ricotta cheese
1/4 cup finely chopped onion
1/4 cup lowfat buttermilk
2 Tbsp chopped chives
1 Tbsp sherry vinegar or cider vinegar
1/2 tsp salt
1/4 tsp pepper

Mix all ingredients with a fork or wire whisk. Store in refrigerator.

Cheesy Tuna Salad (C3)

Recipe Author: Brittany A Simpson

Lettuce
1 can tuna, drained
Hard boiled egg, cut into quarters
Balsamic Vinaigrette dressing
Mini Bell peppers
2 String cheese sticks

To make the stuffed mini bell peppers: cut 2 string cheese sticks in thirds and freeze them.  Stuff the mini bell peppers with one of the pieces of cut string cheese and bake at 375 for 15-20 minutes.

Assemble the salad and pour some of your salad dressing over it.

How good does this look? I want some!