Flax Bread (C1)

Recipe Author: Diane Roy Soucy 

1 egg
1 Tbsp olive oil
Splash of vanilla extract (or other)
1 pack stevia or sweetener of choice
2 Tbsp Flaxseed Meal
1/2 tsp baking powder
Pinch of cinnamon

Melt coconut oil. Add the egg , vanilla and sweetener.

Mix with a fork. Add the dry ingredients, cover and microwave aprox 2 1/2 minsutes.

I use a small Pyrex cover to cook mine in, as I like the size. You can use any container or pan of your choice. You can vary the spices depending on what your plans are...dessert or as a bread....or skip them if you don't want a sweet bread.

You can add dill, basil, fresh garlic, tiny bit of grated low fat cheese etc.....I put ground anise in it once...yum!

Your imagination is the limit with this recipe!

Tip: as soon as you take it out of the microwave remove it from the pan as it will get wet. I put it on a cookie rack or paper towel.

*When I double the recipe I cut back a bit on the fat.

I eat this but not every day. Usually a couple of times/week.

Southwestern Vegetable & Egg White Omelet (C3)

Recipe Author: Gena Campos

This is a yummy and filling breakfast that's easy to make!

Combine:

Egg whites
Peppers
Onions
Jalapeno peppers
Mushrooms
Spinach
Purple Kale

All ingredient amounts are "to taste."

Cook your omelet as you normally would and serve with a small side of sliced strawberries.

Protein Poppers In A Cup (C3)

Recipe Author: Joie Breen Christensen

Carmel flavored protein popper coffee mug edition!

1/2 scoop vanilla protein powder
1 tsp butterscotch ff/sf jello
2 tsp walden farms Carmel sauce
1 1/2 tsp truvia
1/2 egg white or 1 Tbsp egg beaters
1 1/2 tsp almond milk
1/8 tsp baking powder

Mix all ingredients well in a coffee mug and microwave for 1 min 30 seconds and there you have it!

Most of the poppers have similar ingredients so you can use this formula as a starting point for the other flavors too.

Note: This is listed as "Breakfast" but only as a treat in addition to breakfast!

Turkey VegLoaf (C3)

Recipe Author: Sabine Bauer

400 g ground turkey (Extra Lean)
100 g green beans
100 g eggplant
100 g spinach
1/2 beef tomato
1 medium carrot
2 tbsp psyllium husks (or ground flaxseed)
2/3 cup ff mozzarella
2 tsp extra virgin olive oil
1 tsp caraway seed
1 tsp crushed chilis
ground coriander
salt

Preheat oven to 430 F. Shred beans, eggplant, carrot, and tomato in food processor. Chop spinach. In a large bowl mix shredded veggies with spinach, ground turkey, cheese, psyllium husks, and spices. Divide into 2 mini loaf pans (5 3/4" x 3"), top with 1 tsp coconut oil each. Bake for 40 min.

Notes: this came out really nice and moist, didn't fall apart either, despite the fact that I didn't add any eggs (used those up this morning <g>). I credit the combination of psyllium husks and mozzarella. Next time round I want to play with the seasoning a little more, probably add fennel seeds (which I forgot to buy today :/).

Nutritional breakdown (per loaf):
448 kcal, 17 g carbs, 23 g fat, 50 g protein, 427 mg sodium.

Spinach Poppers (C3)

Recipe Author: Beatriz Hill León

1 small container lowfat Cottage Cheese
1 cup cooked spinach
2 Eggs
3 Tbsp Fat free Feta cheese
2 Tbsp Fat free Fat Parmesan Cheese
Parsley
Onion Powder
Garlic Powder
Salt
Pepper
Red Pepper Flakes

Mix everything except the cooked spinach.

If the spinach is still hot, add after mixing the spices, eggs and cheeses.

Bake at 400 for 17 minutes in a 12 Muffin Pan..this recipe made 6 Poppers.

Sabine's Digestive Cocktail (C3)

Sabine Bauer

Little digestive cocktail, C1 style:

40 g prunes
1 cup unsweetened almond milk
1 Tbsp ground flaxseed
2 Tbsp sf/ff chocolate Jell-o powder
1 tsp vanilla extract

Mix in food processor until prunes are shredded and nuke in microwave (2 x 1 min) to thicken the pudding.

Overnight Oatmeal (C3)

Becki Rios

1/4 dry oats
6 oz plain yogurt
Artificial sweetener to taste
1/2 cup unsweetened almond milk
cinnamon
1 pear
1 tsp vanilla extract

Combine all ingredients and refrigerate overnight.  This is intended to be eaten cold.

Carrot Muffins (C3)

Recipe Author: Simmie Sinow

This recipe can be made into a C2 recipe with one minor change as noted below (cereal).

1 cup whole wheat flour
1 tsp baking powder
Artificial sweetener equivalent to 3 Tbsp sugar
2 eggs
1 cup yogurt
12 Tbsp Kefir (something extra more liquid: unsweetened almond milk would work well too)
2 cups shredded carrots
1 Tablespoon olive oil
1 Tablespoon flaxseed meal
1 cup Original Special K cereal (or oatmeal, for C2)
1 tsp cinnamon
1/2 tsp coconut extract
1/4 tsp black walnut extract (optional)
1 tsp vanilla extract

Combine all ingredients except the flaxseed meal and Original Special K cereal and mix well.  I mix the dry ingredients together, then add the "wet" ingredients for a better blended batter.

After the batter is well mixed, add the flaxseed meal in and mix well; let the batter sit for about 5 minutes (the flaxseed meal will help thicken it up a bit), then mix in the Special K cereal and let it sit for another 5 minutes or so.

Spray your muffin tin well with a nonstick spray such as PAM (use the PAM for baking, not the olive oil or butter one).  Then, using an ice cream scoop, for Jumbo muffins, put two ice cream scoops' worth of batter into each one of the 6 muffin tins; for regular sized muffins, use one ice cream scoop of batter in each muffin tin.

Bake at 350 for 30 to 40 minutes.  Double-check your muffins with a toothpick and if the inside is still not done all the way, remove the muffins from the oven and put them sideways in the muffin tins and return to the oven for another 5-7 minutes.

NOTES:
3 cups of carrots does not work! There is a lot of water in carrots and the muffins do not bake well with 3 cups of carrots. 2 cups works much better.

I suggest you mix the yogurt and oil together, which will result in better consistency of the yogurt for this recipe; make sure to "cream" the yogurt well.

To make this C2 compliant, replace the Special K cereal with oatmeal.

Caryl's Turkey Sausage Egg Muffins (C1)

Recipe Author: Caryl Schiff-Greatorex

2 4-oz C1 compliant turkey sausage patties crumbled
1 1/2 cups chopped onions
1/2 bag chopped frozen kale thawed and drained (could use fresh)
1/2 bag chopped frozen spinach thawed and drained (could use fresh)
4 Tbsp olive oil
2 containers liquid egg whites (each container 16 oz)
4 eggs
Franks hot sauce (optional)
4 oz crumbled fat free feta (optional)
Parmesan cheese

The sausage recipe used is found at:
http://17ddgal.blogspot.com/2012/05/turkey-sausage-patties-c1.html

Preheat oven to 350

Spray muffin tins w/cooking spray

Heat olive oil and sautéed onions until soft. Add crumbled turkey sausage, spinach and kale (or any other chopped vegetables you like, peppers, broccoli, etc.). Mix egg whites with beaten eggs and hot sauce and/or pepper). Fill each muffin tin about half way with turkey mixture. Sprinkle with a small amount of feta. Fill each tin to top with egg mixture. Sprinkle with Parmesan. Bake in 350 oven for about 20 minutes or until tops are lightly browned. Can be frozen in baggies and microwaved to reheat.

Recipe makes 18 muffins. This recipe could be pared down if you do not want to make this much.  They can be frozen for breakfasts during the week.

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.

Chicken Fried Rice (C2)

Dianna Blackburn 

Looks good, doesn't it? I think it is on the menu for quite a few people from our Facebook Group!

It's got a simple set of ingredients, too:

1/2 cup cooked brown rice
1/2 cup cooked shredded chicken
1/2 cup peas
1/4 cup diced carrots
1/4 cup diced peppers
1/4 cup diced broccoli stems
1/8 cup diced onions
1 minced garlic clove
1 - 2 tsps lite soy
1 - 2 Tbsp chicken broth
1 egg, slightly beaten

A little spritz of olive oil in pan, on medium heat to get things started!

Add carrots, broccoli, peppers and onion in the pan and cook about 1 minute. Then add garlic and peas and cook 1 more minute.

Then add rice and chicken; heat through; add chicken broth and soy sauce to taste.

Push all to one side to make a bare spot. Put egg in bare spot, cook, then mix all together and serve.

You can use any mixture of veggies you like, or any meat, any other spices you like.

Turkey Burgers (C1)

Phyllis Jackson Weeks

Turkey Burger & Asparagus Fries
Photo by Jennifer Castaneda

20 oz package of ground turkey, lean
2 Tbsp parmesan cheese (fat free if you can find it)
1 tsp onion powder
1 egg or 1/4 cup eggbeaters
1/4 tsp nutmeg, parsley, sage, thyme (or poultry seasoning to replace the parsley/sage/thyme)
Salt to taste
Pepper to taste

Combine all ingredients together.

Take 1/2 tsp of the mixture and cook it in a skillet and tweak it further according to your personal tastes, then make burgers out of the rest of the mixture and cook in the skillet.

Hearty Chili (C3)

Sherri Lojewski

2 lbs. lean ground beef or ground turkey
1 small onion, diced
1 Tbsp beef bouillon granules or 3 cubes
1 Tbsp chili powder
1/2 tsp ground cumin
2 cups tomato sauce
1 15 oz can diced tomatoes
1 15 oz can stewed tomatoes
1 cup water
2 packets of stevia (equivalent to 4 tsp sugar)
pinch of baking soda
1 cup diced zucchini (optional: leave this out and this recipe is C1)

Brown meat, rinse and drain; return to dutch oven.

Add diced onion, diced zucchini and sprinkle beef bouillon granules over meat and saute until tender.

In blender: (I dont like "chunky" chili)
Pour stewed and diced tomatoes, chili powder and cumin. Pulse until smooth or to your liking and add to the meat mixture.

Then add water and tomato sauce, baking soda and stevia and simmer for 20-30 minutes until zucchini is tender.

TO MAKE THIS RECIPE CYCLE 1:
Omit the zucchini and use ground turkey.

Makes (8) 1 cup servings.

Becki's Meatless Shepherd's Pie (C3)

Becki Rios

1 head cauliflower, boiled
Pepper
Minced Garlic
Olive Oil
Unsweetened almond milk
Veggies: corn, carrots, celery, cabbage
Chicken

Boil the cauliflower and when done put in a food processor and add some pepper, minced garlic, olive oil, unsweetened almond milk and then blend.

Steam the vegetables and when they are done, add the chicken and put Mashers on top.

Cook at 350 until the top browns a little bit.

Note: To make this C1 compliant, replace the corn with another vegetable that is on the C1 Food List.

Broccoli Soup (C1)

Broccoli Soup (C1)

Recipe Author: Ashley Kohl Scoggins Smith

Saute until all vegetables are soft except the broccoli:
broccoli
onions
garlic
mushrooms
spicy Cajun blend spice mix

Then add just enough water or broth to cover and simmer until just tender.

I used my stick blender and pureed it all, then added 1.5 Tbsp low-fat cream cheese and about 1/2 cup unsweetened almond milk.

Return to the heat and cook until the cheese is melted.

My personal choice: Add some cheddar cheese to the whole pot.

Other options:
Add extra roasted broccoli;
Add some salsa

Stuffed Cucumber Bites (C1)

Stuffed Cucumber Bites (C1)

Recipe Author: Becki Rios

Great snack!

Cucumber slices stuffed with cabbage, tomato, carrots and chicken on top.

Melanie's Cheesy Lemon Chicken and Mushrooms (C1)

Melanie's Cheesy Lemon Chicken and Mushrooms (C1)

Recipe Author: Melanie Robinson

Saute together:
Chicken
Small sprinkling of parmesan cheese
White wine vinegar
Lemon
Pepper
Garlic
Onion Powder

Cook spinach and mushrooms on the side and combine everything together!

This was a change for me from the normal balsamic vinegar I normally use.  Instead I went with white wine vinegar, lemon, pepper, garlic, onion powder and a small sprinkling of Parmesan. Chicken with spinach & mushrooms! Wow! It's good!

Recipes on this blog

About the recipes here

Most of the recipes were submitted by members of two Facebook Communities and three Facebook Groups for the 17 Day Diet.

I am very careful about not violating copyright for others' recipes. I have had my recipes show up elsewhere and while I am more than happy to share them, it would have been nice if credit where credit is due had been given.

Not everyone feels that way or acts that way.

I do grab photos from other websites in order to "tease" you the reader and get you to go to those other sites for their recipes. Visual temptations are the best!

On the Facebook Communities and Groups associated with this blog, we do not feel that 17 Day Diet recipes that are out on the internet are boring or unoriginal.  Quite the contrary! There are so many great recipes out there.

I don't know that there are any original recipes any more these days -- when we come up with something we think is original, nine times out of ten, that same exact recipe can be found on the internet somewhere already! And truth be known, with the internet, it's hard to say who originated the recipe in the beginning anyway.


My feeling is that there are so many GREAT recipes out there, why the heck would we not share, and for free?  There is no need to pay for recipes when there are limitless recipes that are great, savory, and make you want to come back for more!

So enjoy the recipes here, and ask questions if you're not sure about something.

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

Cauliflower Crust Garlic Breadsticks (C3)

Cauliflower Crust Garlic Breadsticks (C3)

Recipe Source: An Edible Mosaic website

This recipe sounds wonderful!!! Click HERE to view the recipe and instructions on how to make it.

If you want to use it as C1/C2, the breadcrumbs need to be replaced with something else.

Oatmeal Soup (C2)

Oatmeal Soup (C2)

This is from Chef Tess' website

This sounds like a nice change of use for oats from the usual muffins and oatmeal!

The only thing to note is to be sure not to use the butter, but olive oil instead.  Otherwise, this is 100% C2 compliant.

Savory Oatmeal (C2)

Savory Oatmeal (C2)

Recipe Author: Vikki Horrisberger Stutzman

Wow does this ever look good! I'm trying this out this week!

1/4 cup oats
Chicken broth
Spinach
Eggs

Pour chicken broth over the oats (just enough to cover).

As the oats cook and start to absorb the liquid, keep adding broth until you like how it looks (consistency-wise).

Remember that it will thicken a bit as it cools.

Throw a large handful of spinach on top and put the lid on to wilt the spinach.

Put whatever kind of eggs you like on top. Really very simple but tasty!

Ziploc Omelet (C1)

Ziploc Omelet (C1)

Modified from: http://recipes.sparkpeople.com/recipe-detail.asp?recipe=285406

Recipe Submitted by: Jayne Wilkinson Basye

Crack 2 eggs into a quart-sized ziploc bag (not more than 2 eggs).  Shake to combine them.

Add your favorite ingredients: onions, green peppers, tomatoes, mushrooms, salsa, etc. to the bag and shake to mix them well.

Make sure to get the air out of the bag and zip it up.

Place the bag(s) into rolling, boiling water for exactly 13 minutes.You can usually cook 6-8 omelets in a large pot if you are cooking for more people. If you have more omelets, make another pot of boiling water.

Open the bags and the omelet will roll out easily.

This is nice to serve with fresh fruit.

Imagine having these ready the night before, and putting the bag in boiling water while you get ready. And in just 13 minutes you have a nice omelet for a quick breakfast. If you ready

these the night before, wait to add any mushrooms you may want until morning. Tomato or onion will turn them black over night.

White Bean Chicken Chili (C3)

White Bean Chicken Chili (C3)

Recipe Source: AllRecipes.com

THIS  sounds like a great C3 recipe for a cold, rainy day! Make sure to use olive oil and not the vegetable oil the recipe linked calls for.

For your viewing:

Asian Turkey Meatballs with Lime Sesame (C3)

Asian Turkey Meatballs with Lime Sesame (C3)

Recipe Source: Skinny Taste blog

If THIS doesn't have you salivating, I don't know what will!

And just for your eyeballs:

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:

Flax Muffins (C1)

Flax Muffins (C1)

Recipe Submitted by: Sherri Lojewski 

Thanks to eHow.com for the recipe that we modified for this delectable treat!
http://www.ehow.com/how_4436306_minute-flax-muffins.html

Note: On 1/8/2013, Dr. Mike confirmed his approval of Flaxseed Meal as a C1 ingredient.

Please note that this is not intended as an every day muffin.  The "in moderation" amount of flaxseed meal is 1-2 Tbsp and this exceeds that amount.  This would be a "treat" rather than a daily food you would eat.


3 Tbsp flaxseed meal
1 tsp baking powder
1 egg
1 tsp olive oil
1/2 tsp vanilla
1/2 tsp cinnamon
1 packet truvia or stevia

Mix all ingredinets in a coffee mug.

Microwave for 1 min 30 seconds, then invert and cool for a few minutes.

Slice & enjoy.

No Butter Chicken (C1)

No Butter Chicken (C1)

Recipe Author: Erika Terry Schlichting

This seems like a lot of work, but is so worth it if you like butter chicken!!!

Olive oil
Large onion diced
2 tbsp finely chopped garlic
2 Tbsp finely chopped ginger
2 Tbsp tomato paste
1 Tbsp cumin seeds
1 Tbsp garam masala
1 tsp red pepper flakes
1 tsp turmeric
1 tsp salt
1 lb chicken breast cut up
3/4 cup plain nonfat Greek yogurt
1/4 cup water

Cook onion in oil, add garlic and ginger. Cook a few minutes, then add tomato paste and cumin seed.

Cook 30 seconds.

Reduce heat and add the rest of the spices and then the chicken.

Cook until almost done.

Add water and yogurt and cook about 5 minutes!

Eggroll Insides (C1)

Eggroll Insides (C1)

Recipe Author: Jamie Stewart

This tastes like the inside of an eggroll!!

Brown:
2 lbs. Ground Turkey

Then add:
Broccoli slaw
ginger
low sodium soy sauce (just a touch)
low sodium chicken broth (just a touch)
garlic

Then.....enjoy!!!

Filet of Beef with Stroganoff Cream (C2)

Filet of Beef with Stroganoff Cream (C2)

Site credit for original recipe and photo below: www.FageUSA.com

Serves 4

Oh  my does this sound wonderful!!!

If you use the following ingredients (changes to original recipe are italicized and marked with an asterisk*), it would be C2 or C3 compliant!


1/2 cup FAGE Nonfat Greek yogurt *
2 shallots, finely diced
1/4 cup brandy [99% of this will cook off, so don't worry about this]
2 cups beef or chicken broth, reduced sodium
2 teaspoon sweet paprika, plus more for garnish
4 gherkin pickles, finely diced
1/2 pound noodles, cooked and drained (C3) or brown rice (C2) *
3 tablespoon chopped fresh flat parsley leaves, plus more for garnish
12 ounce button mushrooms, thinly sliced
1 pinch Kosher salt and freshly ground black pepper
4 lean, thick steaks
3 tablespoon olive oil *
1 clove garlic, finely chopped
2 tablespoon whole wheat flour *


If you use brown rice, this would be C2 compliant; whole wheat noodles would make it C3 compliant.

Be sure to go to the link above for complete instructions on how to prepare this wonderful dish.

Way to go Bobby Flay!

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!

Whole Wheat Pizza Crust (C2)

Whole Wheat Pizza Crust (C2)

Original Recipe Source: About.com

A lot of you have had no luck with the cauliflower crust pizza or didn't care for the flavor.

Here's a vegetarian version of a whole wheat pizza crust.

I'd modify the ingredients as follows, which is modifying the oil, honey/sugar and also cutting the recipe in half.

Be aware!!!! If you eat the entire reduced recipe pizza crust, it is 4.3 Natural Starches, so you'd be able to eat half of that for both of your natural starches.

Modified ingredients and half the recipe would be:


1 cup whole wheat flour
1/2 package active dry yeast or instant yeast
a little more than 1/4 tsp salt (maybe 1/3 tsp)
1/2 cup hot water
1/2 Tbsp olive oil
Agave Nectar instead of sugar (sugar was about 2 Tbsp)

Steak Stir Fry (C2)

Steak Stir Fry (C2)

Recipe Author: Stacy Oliver

Steak strips
Broccoli florets
sliced onion
mushrooms
Olive Oil

Use 1 Tbsp olive oil to sauté the veggies; sauté the meat separately.

Then add 1 Tbsp of lite soy sauce for added flavor!

Southwestern Stuffed Bell Peppers (C1)

Southwestern Stuffed Bell Peppers (C1)

Recipe Author: Brittany Simpson

Stuffed bell peppers with chicken, spinach, and salsa! 

I never had spinach this way and it was very good!

Preheat oven to 425F.

First, cook 4 chicken strips in a pan, removed it when done and shredded it up.

Brown each bell pepper on each side in the pan with a tablespoon of olive oil. Removed them and set them in a baking pan.

Throw in 2 cups of fresh spinach until wilted well, then add the shredded chicken, and 1/4 cup of salsa.  Mix well and stuff all of it into 2 bell peppers.

I topped each pepper with 1 Tbsp of cheese and baked for 10-15 minutes.

Parmesan Broccoli Soup (C3)

Parmesan Broccoli Soup (C3)

Recipe Author: Brittany Simpson

Parmesan broccoli soup! I needed to make something simple, as my daughter was getting into everything!

2/3 cup Chicken broth
2 cups broccoli
2 tsp olive oil
2 Tbsp fat-free sour cream
2 tsp Parmesan cheese
1/3 cup unsweetened almond milk
Salt
Garlic powder
Dried Minced Garlic
Pepper

Saute the broccoli and olive oil until it the broccoli has browned a little.  Season with salt and garlic powder.

Then whisk the sour cream, parmesan cheese, almond milk together and season with minced garlic and pepper.

Then pour the broccoli and sauce in a pot with the chicken broth and cook until done.

A yummy quick soup :)

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.

Coffee-Chocolate Protein Poppers (C2)

Coffee-Chocolate Protein Poppers (C2)

Recipe Author: Connie Cochran Dean

2 scoops chocolate protein powder
1/2 tsp baking powder
just a tad over 1/3 cup of egg whites (i used 3 large egg whites)
1 1/2 tsp olive oil
few drops Stevia
Dash of Agave nectar
1/2 tsp vanilla flavoring
1 tsp instant coffee (I used Gano Excel black)

Heat oven to 350. Spray Mini muffin tins with Olive Oil spray.

Fill each tin with just short of a teaspoon of batter. (Yes, just short of a teaspoon full)

Bake for 3 minutes. Not a second longer! When the tops go from puffed to starting to fall, grab them out. If you cook any longer, you will have hardened unchewable disks.

Topping:
2 tablespoons of yogurt cheese (Non fat greek yogurt that has been placed on coffee filters in a strainer and drained overnight or at least 8 hours)
few dashes of vanilla
1-2 drops stevia and/or agave nectar
1-2 drops of lemon juice

Carrot Cake Smoothie (C1)

Carrot Cake Smoothie (C1)

Recipe Author: Becky Yokeley Love

1 1/2 Cup Cooked Carrots
1 1/2 Cup Ice Cubes
1/2 cup water
1 tsp. orange zest
6 oz. (one serving size) Plain Yogurt
1/2 tsp Cinnamon
Dash Grated Nutmeg
1/4 cup Stevia
1 Serving Size Prunes Chopped (may be omitted if you don’t want to use Prunes as your fruit allowance)
1/2 tsp. Vanilla Extract

Throw everything except chopped prunes into blender and blend til smooth. Sprinkle chopped prunes on top of frozen smoothie and grab a straw and a spoon and enjoy!

Note from Becky:
You could add oats and some flour and turn this into muffins for C2.

Sweet Potato Soup (C2)

From the Blissfully Domestic Website

What more could you ask for? Go to the link below and just look at the recipe and photo!!!

This looks delish!!! And totally on-program for Cycle 2 of the 17 Day Diet.

Click HERE for the full recipe and instructions on how to make it!

Cheeseburger Salad (C1)

Recipe Author: Becky Yokeley Love

Ground turkey
Ketchup, reduced-sugar (3/4 to 1 cup per 2 lbs meat)
2 Tbsp Mustard
Lettuce
Diced Tomatoes
Red Onion
Shredded Cheese
Diced Pickles or sugar-free relish (optional)

Brown ground turkey, rinse and drain. If you want to make this for C2, lean hamburger meat would be an option as well.

To put it together, it's a bed of lettuce, add meat mixture, top with diced tomatos, red onion, shredded cheese, (diced pickles or sugar free relish optional).

This is good to make ahead of time and keep in your refrigerator!

Bacon-Cheddar Breakfast Muffins (C3)

Recipe Author: Becky Yokeley Love

Yummy and low in calorie breakfast muffins!

1 cup whole wheat flour
1/3 cup rolled oats
1 Tbsp baking powder
1/2 Tsp. salt
6 jumbo eggs
1/4 cup apple sauce
1/2 cup cheddar cheese (shredded)
1/2 cup cooked chopped turkey bacon (or even homemade sausage?)
1/4 cup parsley
1/4 tsp Pepper
1/4 tsp ground cinnamon

Heat oven to 375°F.

Mix flour, oats, baking powder, salt, cinnamon and pepper in large bowl.

Beat eggs and applesauce in medium bowl until blended. Add to flour mixture and stir just until moistened.

Stir in cheese, bacon and parsley.

Spoon evenly into 12 greased 3-inch muffin cups.

Bake in 375°F oven until tops are lightly browned and spring back when tapped with finger, 15 to 20 minutes.

Cool in pan on wire rack 5 minutes; remove from pan.

Serve warm or cool completely.

Number of Servings: 12

Eggplant Chile Rellenos (C3)

Recipe Author: Sandra Molina Lobel

1 whole eggplant, peeled and cubed
Onion
Garlic
Cumin
Salt
Pepper
4 Pasilla peppers, seeded and cleaned
1/2 to 3/4 cup fat free or low fat cheese
Egg
Whole wheat bread crumbs

Sauce:
Greek yogurt
Fresh green chiles

Cube and peel the eggplant and saute with onion, garlic, cumin, salt and pepper.

Cook until the eggplant is tender, then let it cool.

Meanwhile, seed and clean the pasilla peppers (I'm sure any pepper would work great).   Steam the peppers alone a bit prior to stuffing.

Once the eggplant is cool, mix in about 1/2 to 3/4 cup of cheese. Any good melting cheese would work. I used Gruyere and some Colby Jack. It sounds like a lot but it is divided into 4 servings.

Then stuff the peppers, dip in an egg wash and roll in whole wheat bread crumbs.

Bake at 300 until nice and brown.

Make a sauce with Greek yogurt and fresh green chilies in your blender and drizzle it on the peppers right before dinner.

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.

Walnut Sunflower Bread (C3)

Recipe Author: Sabine Bauer

2/3 cup rye flour
1/3 cup spelt flour
2-3 Tbsp dry active yeast
2 Tbsp extra virgin coconut oil
1 Tbsp salt
2 Tbsp ground flaxseed
3 Tbsp sunflower seeds
1 handful chopped walnuts
160 ml warm water
Ground coriander, aniseed, and cardamom to taste

Preheat oven to 500 F.

In a bowl, mix all ingredients and knead for about 5 minutes, until all the flour is worked into the dough (you can do it by hand; I use the handheld mixer).

Cover and let rise in a warm place for 45 min.

Punch down and work the dough on a floured board for another 5 min, until it isn’t sticky anymore.

Place back in bowl, cover, and let rise for 30 min.

Punch down again, form a loaf and either put into a small loaf pan or place onto parchment-covered baking tray.

Place in oven and reduce temperature to 475 F (put a small pan with water in the bottom of the oven to keep the loaf moist).

Bake for 15 min, reduce temperature to 400 F and bake for another 30 min.

You can play around with types of flour (I happen to love rye bread, hence the rye heavy recipe) and of oil, not to mention the added ingredients; e.g. sun-dried tomatoes and fresh rosemary instead of the walnuts and sunflower seeds work really well too (when I make that particular bread I use virgin olive oil instead of the coconut).

Simmie's Stewy Chicken Vegetable Soup (C1)

Recipe Author: Simmie Sinow

This is a nice and thick soup -- almost a stew!

4 baked chicken breasts, diced into small chunks
3 cups cabbage, chopped
2 large carrots, chopped
2 yellow onions, chopped
1 15-oz. can crushed tomatoes
2 cans sliced mushrooms
2 diced (but not really small pieces) bell pepper
1 14-oz. can fat-free chicken broth
6-8 ounces water
Salt and pepper to taste

Place the chicken broth, water, crushed tomatoes, and chicken in a pot, bring to boiling.  Reduce heat very slightly and continue cooking for about 10 minutes.

Add the remaining ingredients and simmer until the vegetables are soft.

Enjoy this soup for lunch or dinner or snacks!

Makes 6 hearty servings.

17 Day Diet Gal's Notes:
I put the raw chicken in the soup pot after the first set of ingredients mentioned above has come to a boiling point.  The cooking at high temperature cooks off any bacteria, but you can also bake the chicken first and add it in with the mixture in the pot during the last 10 minutes of cooking.

This is great to keep on hand for snacks, or for a lunch to quickly heat up (or obviously, for dinner as well).

Creamy Chicken (C1)

Recipe Author: Inka Labuch Thibodeau

Chicken breast, cubed
Sliced mushrooms
Chopped onions
Fat free, low sodium chicken broth
1/2 oz fat free cream cheese, softened
Salt
Black and white pepper
Garlic powder

Cut chicken in bite size chunks and fry in the chicken broth.  Season the chicken with the salt, peppers and garlic powder.

In a separate pan, fry the cut mushrooms and onions also in broth with some pepper!

When the chicken is cooked, combine everything. I guess you could do everything in one pan, but I like to cook the chicken very hot and short; this way, it stays super tender while I cook mushrooms on lower heat.

After combining chicken, mushrooms and onions, turn up the heat and let the broth evaporate so the bottom of the pan turns a little brown (don't let it burn just brown). When some are brown, set down the bottom of your pan turn down the heat and add 1/2 oz cream cheese and stir it in.

The cheese should turn light brown from the residue in the pan; add a little more broth so you make a little bit of sauce; heat this up once more.

When hot, turn the heat down to low and add plain nonfat yogurt (as much as you need for the amount of sauce you want), make sure you do NOT boil the yogurt.

Keep stiring and heat it slowly try it and if it's to bland add more pepper or some more garlic powder!

Enjoy!

Meatball Soup (C1)

Recipe Author: Brittany Simpson

2 large cans whole peeled tomatoes
1 package ground turkey
Minced garlic
Fresh parsley (about a handful)
Frozen bag of green, yellow, and red peppers
1/2 chopped onion
1 whole chopped eggplant
2 cups beef broth (low sodium is best)

To make the meatballs: put the ground turkey in a bowl with some chopped onion garlic powder, parsley, oregano, 2 Tbsp of parmesean cheese, red pepper flakes, and 1/4 cup of egg whites.

Then make your meatballs. You should get at least 20, depending on how big you make your meatballs.

Brown them all in a pan with 1 Tbsp of olive oil.

Put a handful of parsley, 2 tsp of minced garlic, some salt, and the cans of tomatoes in a blender until well blended (I left mine a litte chunky, you dont have to do this,but it does save you some time).

Put everything in one large bowl! EVERYTHING!

Put it in the refrigerator overnight.

In the morning, put it all in the crockpot on low and cook for about 5 hours.

Note: It's not absolutely necessary to refrigerate overnight, but if you do, it helps to enhance the flavors.

Brittany's Gumbo (C1)

Recipe Author: Brittany Simpson

2 bags of fresh okra (15 was in each bag)
1 large green bell pepper
1 large red bell pepper
1 small onion
1/2 stalk of celery
3 cans of chicken broth (Brittany used beef and chicken)
1 can of stewed tomatoes with celery and bell pepper
1 small can of tomato sauce with chiles
1 package of chopped turkey (raw)
cajun spice
oregano
parsley
paprika
salt
2 tsp of minced garlic

Chop everything up and and add it all to your crockpot.

For the amount on the seasonings -- Brittany does not measure them; she added a little at a time (especially with the cajun spice, because she didn't want it too spicy)--add as much as your taste buds tell you is good for what you like!

Cook on low for 6 hours. It is reccommend at least 6 hrs because tasting the veggies after 3 1/2 hours -- they were not soft enough, although the turkey was done.  It's really better if you cook long enough so that they are soft -- they taste so much better that way.

For those of you who are not an okra or celery fan, Brittany says "I'm not a big okra fan, but believe me this is good!!"  Everything combined compliments each other very well! Also, this was the first time using okra and the reason I don't use okra is she had heard that the slimyness in the okra thickens your soup. You will see a difference in the broth!

She is now a believer in using okra in other soups from now on!

Brittany's Chicken Vegetable Saute (C1)

Recipe Author: Brittany A Simpson

This is good for a 100% "legal" C1 meal as long as it's for one person only; the 2 Tbsp cream cheese, 2 Tbsp sour cream and 1 Tbsp parmesan go over what I would use as a limit on condiments for one meal (I'd try for 2 Tbsp total on the cream cheese + sour cream.)
~ 17 Day Diet Gal

2 Tbsp olive oil
1 Tbsp parmesan cheese
1 Tbsp fat-free cream cheese
2 Tbsp fat free sour cream
Fresh parsley
Minced garlic

Cook the chicken a little bit in the olive oil, then add the rest of the ingredients and saute.

Enjoy!