Chorizo (C1)

Angela Scribner-Johnson

Oh my goodness! Angela's recipe for homemade chorizo sounds good and easy!


1 lb ground turkey
1 tsp salt
1 tsp pepper
1 Tbsp garlic
1 tsp oregano
1 tsp paprika
1 tsp onion powder
2 Tbsp chili powder
1 tsp ground cumin
1/2 cup water

Optional:
1 Tbsp crushed red pepper flakes
1/2 tsp cayenne powder

Cook it all together until done, then combine with your favorite veggies and fats! Yum!

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.

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.

Veggie Frittata (C1)

Recipe Author: Mandy Connolly

3 egg whites

1 egg with yolk
yellow pepper
onion
green onion
mushroom
fresh dill
tomato
1 tbsp fat free feta.

Saute the veggies (except tomato and dill) for a few minutes prior to adding to beaten eggs.

Then mix all together in a baking dish that's been sprayed with PAM-type spray.

Also, you can sprinkle very lightly with just bit of low fat parmesan about 1 tsp after baking for about 20 minutes at 325.

Turkey Breakfast Sausage (C1)

These look so great and are easy to make! Plus, the secret to making them is so easy!!!

Note: Use olive oil for Cycle 1 or Cycle 2; if you use canola oil, they would be Cycle 3, as would coriander.

The Yummy Life website: Turkey Breakfast Sausage

Homemade Jam or Jelly (C3)

1 1/3 cup strawberries
Agave Nectar or Stevia equivalent to 2 Tbsp raw honey
2 Tbsp chia seeds
1 Tbsp water

This can really be done using just about any fruit that you want to make into jelly or jam.

Mash your fruit with a fork or run through your blender.  If you mash them, they will be more like jam; using your blender, they will be more of a jelly.

Mix in the remaining ingredients well, put in an airtight container and refrigerate.

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.

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

Cream Cheese Pancakes (C1)

Makes 6 pancakes; 1 serving is 3 pancakes (or half the recipe) on the 17 Day Diet.

This is a great recipe!  It puts together quick, all you need is your Ninja or Magic Bullet and you're done.

To make it even better, a very small number of ingredients: cream cheese, eggs, sweetener, and cinnamon.

Make sure you use fat free cream cheese in Cycles 1 and 2 for this recipe.


For the full recipe: Cream Cheese Pancakes on I Breathe I'm Hungry website.

Asparagus Quiche with Spaghetti Squash Crust (C2)

What a wonderful idea for one of my favorite foods!

This recipe on Tasty Kitchen's website needs no modifications! The best ever!


The full recipe is on Tasty Kitchen's website.

Sweet Potato and Squash Pancakes (C2)

Modified by Simmie Sinow from Betty Crocker recipe

Wow does this sound good or what? And only 55 calories per serving!

Serves 6

1 tsp olive oil
2 cups shredded unpeeled sweet potato/yam
1 cup shredded unpeeled yellow squash
1/4 cup shredded onion
1/4 cup Liquid Eggs or 2 egg whites
2 Tbsp chopped chives
1 Tbsp whole wheat or brown rice flour
2 Tbsp lemon juice
1/2 tsp salt
1/4 tsp pepper

Heat oven to 200 (yes you read that right!). Spray griddle or 10" skillet with nonstick cooking spray and add oil.

Heat griddle over medium heat or to 375 degrees. Mix remaining ingredients.

For each pancake, spoon scant 1/3 cup batter onto hot griddle and flatten a little bit. Cook about 5 minutes on each side or until dark brown.

Place cooked pancakes on ungreased cookie sheet and keep warm in the oven while cooking the remaining pancakes.

Oatmeal and Apples (C2)

Recipe Author: Brittany Simpson

Breakfast is the most important meal of the day!

1 apple, chopped
1 Tbsp olive oil
1 packet Truvia/2 tsp Stevia
Cinnamon to taste
2 Tbsp dry oatmeal
6 oz plain nonfat Greek yogurt
1 scoop vanilla protein powder


Take the apple, Truvia and dry oatmeal and saute in a pan with the olive oil until soft.

Top with the yogurt that's been mixed with the protein powder.

Yummy breakfast!

Apple-Cinnamon Stuffed Omelet (C1)

1 egg + 3 egg whites whisked with 1/2 teaspoon vanilla
1/2 apple diced, tossed with 1 teaspoon cinnamon and 1 tablespoon ground flax

Pour the eggs into a  pan over medium heat and let them sit. After a minute or so start lifting the edges and letting any uncooked egg get underneath. Once it’s completely set, remove it from the pan carefully to keep it round and intact. It should be sort of like a crepe.

Dice the apples and mixed them with the cinnamon and flax in a small bowl. Microwave for 30 seconds to a minute until they are soft and smell like apple pie.

Place the apples onto the omelet and fold it up and enjoy!

You can top this with berries that you've microwaved and then crushed, or for C3, you can use almonds-only almond butter.

Nutty Granola (C3)

Makes 12 servings

You can also use raw pumpkin seeds in this recipe instead of the sunflower seed kernels.

3 cups old fashioned oats
1/3 cup chopped walnuts
1/3 cup raw sunflower seed kernels
1/4 cup raw wheat germ
1/4 cup flaked unsweetened coconut+some sweetener to add back the sweet into the coconut
1 Tbsp canola or olive oil
1 tsp cinnamon
1/4 tsp salt
Zest of 1 orange
1/2 cup raisins

Preheat oven to 300°. Spray 10 1/2 x 15 1/2 inch pan.

Stir all ingredients except raisins together and mix well. Spread mixture onto pan evenly.

Bake for 25 minutes, stirring once.

Cheesy Jalapeno Mini Cornbread Muffins (C3)

Makes 24 mini muffins -- 2 mini muffins = 1 serving

1/2 cup (2 oz) shredded reduced fat mild cheddar cheese
1 Jalapeno pepper minced
3/4 cup whole wheat flour (you can also use brown rice flour or rye flour)
3/4 cup stone ground cornmeal
1 tsp baking powder
1/4 tsp cumin
1/4 tsp smoked paprika
1/4 tsp baking soda
1/4 tsp salt
3/4 cup nonfat milk
2 egg whites
3 Tbsp olive oil
Agave Nectar equivalent to 2 Tbsp honey

Preheat oven to 400F. Spray 24 mini muffin cups with nonstick cooking spray. Combine cheese and jalapeno in small bowl and set aside.

Combine flour, cornmeal, baking powder, cumin, paprika, baking soda and salt in a large bowl and mix well.

Whisk milk, egg whites, oil, and agave in medium bowl until smooth and well blended. Stir into flour mixture until combined.

Spoon 1 tsp batter into each muffin cup. Place 1/2 tsp cheese mixture in center and top with 1 tsp batter.

Bake 10 minutes or until lightly golden brown. Cool in pan on wire rack for 5 minutes.  Remove to wire rack; serve warm or cool completely.

Adapted from recipe by Cooking Light

Crockpot Overnight Oatmeal (C3)

Recipe Author: Brittany Simpson

Don't like the refrigerator overnight oatmeal? Try crock pot overnight oatmeal!

1 cups of whole oats
2 cups of vanilla unsweetened almond milk
1/2 diced apple
1/4 cup apple sauce
2 Tbsp of truvia
Lots of sprinkled cinnamon

Combine all ingredients in a crockpot that has a liner or has been sprayed with nonstick spray. Cover and cook on low for 7 hours.

This recipe contains 4 starch servings. If you want to get rid of all your starches in one meal, as some do, then 1/2 of this recipe would suffice.

Brittany's Overnight Oatmeal Recipes (C3)

Recipe Author: Brittany Simpson

Keep an eye out on this recipe post, as we will post variations for different flavors from time to time.

Pictured: Brittany’s Chocolate Peanut Butter Banana Overnight Oatmeal

With all of the following, mix all ingredients together well and refrigerate overnight!

Chocolate Peanut Butter Banana C3 B2B
1/3 cup whole rolled oats
1/3 cup plain nonfat Kefir
¾ cup unsweetened almond milk
2 Tbsp natural peanut butter
½ Tbsp cocoa powder
1 Tbsp sugar-free banana cream pudding mix
1 Tbsp chia seeds (optional)
1 packet Truvia or Stevia (2 tsp=1 packet)

Chocolate Cherry C3  B2B
1/3 cup whole rolled oats
1/3 cup plain nonfat Kefir
3/4 cup unsweetened almond milk
1 Tbsp chia seeds (optional)
1/2 Tbsp cocoa powder
1/2 cup frozen cherries
1 packet natural almonds (crushed)
2 truvia packets or 4 tsp Stevia
1 Tbsp Walden Farms chocolate sauce

Kale, Carmelized Onion and Chicken Sausage Frittata (C1)

Recipe Author: Erica Shlisky Herbert

4 whole eggs

4 egg whites

1 onion sliced in half moons

1 garlic glove

1 1/2 cups baby kale or kale cut up 

1 1/2 cups spinach feta chicken sausage (or use some seasoned ground chicken, spinach, and feta cheese)  diced 

1/4 cup parm cheese

1 Tbsp olive oil

Salt pepper to taste

Sauté onions in olive oil until golden brown. Add the sausage and garlic and saute for 2 minutes, then add kale, salt and pepper. 

Let cook down until the kale wilts. 

In a separate bowl, whisk eggs together with parmesan cheese. 

Prepare a square baking dish with olive oil spray or Pam. Bake at 350 degrees for about 30-35 minutes until set up and golden brown. 

4 servings.

Potato and Egg Baskets (C3)

Recipe Author: Lynn Woolard 

1.5 lbs Yukon Gold potatoes, peeled and grated
1 Tbsp Olive oil
1/2 cup grated Parmesan cheese, divided
1 Dash salt to taste
1 Dash pepper to taste
Butter Spray
6 slices cooked turkey bacon, chopped
2 Tbsp chopped chives
1 Tbsp fresh parsley (chopped)
1 dash Cayenne pepper to taste
12 eggs (could also use Egg Beaters)

Preheat oven to 425. Lightly grease a 12 muffin tin.

Place grated potatoes in a cheesecloth and gently squeeze out excess liquid. Combine potatoes, oil, 1/4 cup Parmesan, salt and pepper in a bowl. Divide potatoes evenly among the 12 muffin cups and gently press to form a thin layer on the bottom and sides of each cup. Spray with Butter Spray.

Bake until just golden brown, 15-18 minutes. Remove from the oven and reduce the temperature to 350.

Gently crack one egg into each basket. Sprinkle with bacon, chives and parsley. top each egg with remaining cheese.

Return the pan to the oven and bake until eggs are set, 10-13 minutes. Sprinkle with Cayenne before serving.

Servings: 12

You can make the potato baskets ahead of time and freeze; then, when you want one, take it out of the freezer, pop it into a silicone cupcake mold, add the egg, bacon, and cheese and you have breakfast in about 15 minutes.

Avocado Peanut Butter Banana Bread (C3)

DivaDish

OK, OK, so I renamed this recipe to include peanut butter!

Modifications needed:

• Use compliant flour
• Make sure the peanut butter is Peanuts only
• Use Agave Nectar
• I'd use frozen blueberries instead of the chocolate chips 

DivaDish: Avocado Peanut Butter Banana Bread Recipe.