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.

Stuffed Chocolate Drizzled Strawberries (C1)

Recipe Author: Mandy Connolly

Each strawberry is stuffed with:

• 1 tsp of fat free cream cheese
• 2 Tbsp Greek yogurt with a splash of vanilla

Scoop out your strawberries and fill!

You can melt 1 Tbsp sugar free dark chocolate and drizzle over the top if you want!

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.

Peanut Butter Pie Filling (C3)

Recipe Author: Maranda Thomas

This is THE fix for that sweet tooth of yours!


1 serving compliant greek yogurt
3/4 scoop compliant protein powder (thickens it---vanilla or chocolate)
1 tsp vanilla extract
1 Tbsp peanuts ONLY peanut butter
1 packet of stevia or truvia or a dot of agave (optional).

Mix well and enjoy.

This is 1/2 Friendly Fat and 1 probiotic.

The fat grams in 1 Tbsp of compliant peanut butter are approximately 6-8 grams.

Pumpkin Cream Cupcakes (C2)

From Undressed Skeleton website

DO check the Undressed Skeleton website out! She has a lot of really healthy and yummy sounding recipes!

The full recipe for the Low Calorie Pumpkin Cream Cupcakes: Click HERE.


Some notes on this recipe:
The calories stated on the website are incorrect; it should be closer to 91 calories, not 75.

When using the Stevia called for in this recipe, be careful.  1 cup of Stevia (for most of the kinds that I've seen), this would equal 3 cups of sugar and that seems like an awful lot.  I would recommend starting off with 1/2 cup and taste testing just a very small amount of the batter for sweetness.

In C2, be sure to use fat free cream cheese for the filling.

Nutritional Information:

Calories: 91
Carbs: 16.5
Fat: 0.9g
Protein: 5.2g
Cholesterol: 17.17 mg
Sodium: 86.8 mg
Sugars: 2.5g
Fiber: 3.5g

For 17 Day Diet:
Just under 2/3 of your starch requirement for each cupcake
Fruit and fats are negligible (fruit is 1/24th of a serving).

Two Ingredient Cookies (C3)

Thanks to The Burlap Bag website!

Thanks to the Burlap Bag website for this delish, easy, and healthy cookie recipe!!!!  The above recipe was taken by one of our Group members who added a few chocolate chips to each one.

Click HERE for the full recipe!

This is a C3 recipe due to the bananas. It is also a Back to Basics recipe for C3.

If you replace the bananas with another fruit, such as mildly blended peaches, it's still a C2 recipe due to the oats.

We'll be doing some experimenting in the next few weeks with modifications to this great recipe to see if we can make it a C1 recipe (we have faith in ourselves and some good ideas that this will happen!).

Enjoy!


Nutritional Information -- ENTIRE RECIPE:
17DD Starch: 2.7 servings

Calories: 542
Total Carbs: 116g (2 lg bananas have 62g)
Fat: 6g
Protein: 14g
Cholesterol: 0
Sodium: 2mg
Sugars: 36g (all but 2g of that is from the bananas)
Fiber: 16g

Three Ingredient Chocolate Bars (C1)

Chocolate Covered Katie's blog

Check THIS out!!!!!

This would be an occaional "treat" in C1 (after all, we are trying to break our cravings for sweets on a regular basis, right?!!).

Thank you, Chocolate Covered Katie!

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.

White Chocolate Raspberry Cheesecake (C3)

Recipe Author: Becky Yokeley Love

8 oz fat free cream cheese
6 pkts of stevia (equivalent to 1/4 cup sugar)
1/4 tsp vanilla
1 egg
dash of salt
1/4 cup nonfat greek yogurt (plain or vanilla)
1 Tbsp sf white chocolate pudding mix
2-4 Tbsp DaVinci or Torani sf / raspberry syrup (or sf raspberry jam will work)
1/8 cup Fiber One cereal ground fine (this is actually 1/4cup whole)
Zero calorie spray butter

Preheat oven to 275

Line muffin tin with aluminum liners sprayed with olive oil, then place 1/2 tsp of FiberOne cereal in the bottom of each liner smoothing it out for the "crust." Then spray 1-2 sprays per tin of the butter on the fiber one cereal to help it set.

In electric mixer combine cream cheese and stevia and blend til smooth. Then add vanilla, egg and salt and blend til smooth and creamy. Add yogurt and pudding mix and blend well.

Spoon mixture evenly into muffin tins then smooth out with small knife or tip of spoon.

For the raspberry syrup I used a straw (or an eye dropper would work) to grab a small amount of syrup and drop in the center of each muffin tin. After all coated I tilted pan back and forth and side to side to make a design spread out.

Bake for 20-24 minutes, let cool on wire rack and then refrigerate for up to 4 hours or overnight before serving.

37 calories / 4g carb / 1g fat / 4g protein / 2g sugar / 1g fiber

Strawberry Shortcake (C3)

Recipe Author: Maranda Thomas

For the topping:
1 Serving Plain Greek Yogurt
Cinnamon
1 packet Stevia or Truvia (equivalent to 2 tsp sugar)
1 tsp Vanilla extract

Mix the above ingredients well. This is your topping.

For the middle:
1 serving frozen strawberries pureed (or any fruit)

The shortcake:
You can use the protein pancake recipe from this blog or use the following protein pancake recipe:

Maranda's Protein Pancakes:
Combine one whole egg, 1 egg white, 1 Tbsp olive oil, 1 tsp cinnamon, 1 packet stevia, 3 Tbsp unsweetened almond milk,.

Beat well.

THEN I add 1 tsp baking powder and mix it up well.

Set the mix aside while you mix up your yogurt and get my berries pureed.

THEN spray your pan pan with olive oil and get that heating up.

At this point the mix has set long enough that it is time to add the scoop of protein powder to it. Mix gently.

Here is the secret to it tasting AMAZING and not like cardboard: Don't cook it long on either side!! Basically when you can get your spatulua under it without it tearing, flip it! Let it set for 20 seconds and immedately take it off the pan  Then cook your second.

Healthy Oat and Carrot Cookies (C3)

Recipe Author: Becki Rios

2 cups oats
1 egg
1 carrot, shredded
1 apple
1 Tbsp vanilla extract
1/4 cup unsweetened almond milk
Cinnamon to taste
1 tsp grated fresh ginger

Combine all ingredients and put on a greased baking pan.  Drop by spoonful and bake at 350 for 15 minutes -- check periodically, as oven temperatures can vary quite a bit.

These can also be made in a pie pan.

Chocolate Cake - Sugar and Flour Free (C2)

Chocolate Cake, Sugar and Flour Free (C2)

Recipe Source: Katie from Dashing Dish

Oh my gosh, this sounds great!

Click HERE for the complete recipe and instructions. Since the original website (roomag) has disappeared, we are putting the entire recipe here so as to not lose this wonderful creation!

Also note the following regarding using this on the 17 Day Diet:

* In C2, you will need to use almond milk and not the other option

* Do NOT use the frosting recipe on this recipe. It is not compliant.  Instead, you can use the frosting recipe here on my blog.  Click HERE for our 17DD-compliant frosting recipe.

Here is the recipe and instructions:


For Chocolate Cake:
3 Egg whites (or 1/2 cup egg whites from a carton)
1 cup Low fat plain Greek yogurt (I used Chobani)
1 cup Skim milk (or almond milk/ milk of choice)
1 3/4 cups Oats (old fashioned oats, use gluten free if sensitive)
3/4 cup Unsweetened cocoa powder
1/2 tsp Cream of tartar (or 2 tsp. vinegar)
1-1/2 tsp Baking powder
1-1/2 tsp Baking soda
1/4 tsp Salt
1 cup Baking stevia OR 2 cups sweetener of choice that measures like sugar 1

For Frosting:
1/2 cup Low fat milk
1 Package sugar free chocolate pudding
1 Small tub Cool Whip or Tru Whip

Preheat oven to 350 degrees. Spray a 9×9 in cake pan, or a round cake pan with non-stick spray.

Place all of the ingredients for the cake in a blender or food processor, and blend until oats are ground, and batter is smooth.

Pour cake batter into prepared baking dish and bake for 20-25 minutes if using a 9×9 pan, or 25-30 minutes if using an 8×8 round cake pan, (or bake until a toothpick comes out clean.)

Meanwhile, to make the frosting, place all of the ingredients for the frosting in a large bowl and whisk until well combined, and frosting is smooth. Place frosting in fridge while cake is baking/cooling. When cake is completely cooled, frost the cake, and enjoy! Top with sliced strawberries or raspberries if desired! Store leftovers in fridge if there are any!

Servings: 9 Pieces of Cake

Power Cookies - Gluten-Free (C2)

Power Cookies, Gluten-free (C2)

Recipe Source: Team Headstrong blog

Thanks to the Team Headstrong website for providing THIS gluten-free version of power cookies for those who need that.

The recipe on the website is actually a C3 recipe due to the soy protein powder.  Body Fortress makes Whey Protein Powder that is gluten-free that could be used instead that would retain this recipe as a C2 recipe. Note: The Body Fortress Whey Isolate powder is not gluten-free, only the Whey Protein powder that they make.

Sounds like a yummy recipe!

And just to tempt you:

Vanilla Ice Cream (C3)

Vanilla Ice Cream (C3)

Recipe Source: ChocolateCoveredKatie.com

Yes, you read it right -- ice cream on C1 on the 17 Day Diet!

Check THIS recipe out -- and it sounds oh-so easy!

And just to tempt you:

Strawberry Dippin' Dots (C1)

Strawberry Dippin' Dots (C1)

Recipe Author: Joie Breen Christensen

1 container Greek yogurt  (6 ozs)
1 tsp truvia
1 Tbsp walden farms strawberry syrup

Place drops on parchment paper then freeze yum!!!

Since this is only one serving of the Greek yogurt, this entire recipe is only 1 probiotic serving!

Baked Apples and Cinnamon (C2)

Baked Apples and Cinnamon (C2)

Recipe Author: Becki Easton

Apples
Cinnamon
Homemade (already cooked) oats


Core out the apple and sprinkle cinnamon inside.

Cut the apples in pieces and add homemade oats and cinnamon to the mixture.

Stuff mixture into cored apples.

Bake on a cookie sheet at 350 until it looks done.

Banana Bread (C3)

Recipe Author: Jennifer Agnew Borruso

Pre-heat oven to 400 (F)

1 1/2 cups Whole Wheat Flour
1/2 tsp salt
1 tsp baking powder
2 tsp cinammon

Combine dry ingredients in large bowl.

Sugar substitute equivalent to 1 cup of sugar
3 eggs
1 tsp vanilla extract
1 container of light vanilla yogurt to wet ingredients, or you can use plain nonfat greek yogurt and mix in vanilla extract.
Beat together and add to dry ingredients

Mash 3 large ripe bananas and fold into batter.

Spray loaf pan and bake for 1 hour.

Apple Pie a la Mode Shake (C3)

Recipe Author: Susan Bojarzin

3/4 cup Greek plain ff yogurt
1 cup unsweetened vanilla almond milk
1 scoop vanilla whey protein powder (optional)
1-2 drops vanilla
1 individual serving size unsweetened apple sauce
Heavy sprinkling of cinnamon
Small sprinkling of nutmeg.

Whip everything together.

Delicious!

My daughter even suggested heating for a yummy winter drink! I hope you all enjoy!

Mock Cheesecake Filling (C1)

Recipe Author: Susan Bojarzin

4 oz nonfat, unflavored greek yogurt (or 17DD-compliant non-greek yogurt)
2 Tbsp fat-free cream cheese
2 Tbsp sugar-free strawberry jam

Combine all ingredients and blend well.  Refrigerate for an hour or so, then enjoy!

17 Day Diet:
3/4 probiotic

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).