Apple Flax Protein Muffins (C2)

(Adapted from recipe by Laura Dolson)

Recipe Adaptation by: Caryl Schiff-Greatorex

This is not an every day recipe to use.  This is an occasional use only recipe (meaning maybe once or twice a week).

1 ¼ cup flaxseed meal
2 tsp baking powder
1 Tbsp Cinnamon
2 scoops Body Fortress Vanilla Whey Powder
½ tsp salt
9 packets Stevia (equivalent to 6 Tbsp sugar)
1 Tbsp Agave Nectar
1 cup egg whites
1/3 cup olive oil
1 Tbsp vanilla extract
¼ cup water
1 Apple chopped fine
½ cup walnuts (optional)

Mix dry ingredients together and add in remaining ingredients and mix. Fill 12 muffin tins and bake at 350 degrees for 18 – 20 minutes.*

Nutritional Info for 1 muffin:

137 calories
8.4 g fat
140 mg sodium
8 g carbs (but NONE qualifies as a natural starch)
1.4g fiber
3.2 g sugar
9.6g protein


*Note: Consistency is very moist, If you prefer a drier muffin, bake longer

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

Chakchouka (C1)

Source: AllRecipes.com

Click HERE to view the full recipe and instructions on making it.

Please note that with the chile peppers, this becomes a C3 recipe.  If you leave out the peppers, then it is a C1 recipe.

This is a variation on Dr. Mike's "Snappy Eggs" recipe.

Cauliflower Shepherd's Pie (C3)

Submitted by Marsha Cassara Hoffman 

The milk and bacon make this a C3 recipe.


1 ½ lbs. ground beef or Turkey
1 medium onion
4 cloves garlic
¼ tsp onion powder
¼ tsp black pepper
½ tsp salt
2 heads cauliflower (fresh or frozen)
1 lb pkg green beans (canned or frozen)
1 1/2/ cup shredded Cheddar cheese (optional)
1/4 cup Greek yogurt
¼ cup skim milk
6 slices turkey bacon (optional)


Steam both heads of cauliflower while browning the ground beef/Turkey with spices, garlic and onions.

Drain the meat.

Place the cooked beef/turkey in a 9x12 pan, top with canned or frozen green beans.

Mash the cooked cauliflower with, milk, sour cream/Greek yogurt, ½ c. cheese and butter.

Spread the cauliflower mash over the top of the green beans.

If so desired, cover with the one cup of shredded cheddar cheese and cut up crumbled bacon.

Bake in a 350 oven for 30 minutes.

Creamless Cream of Mushroom Soup (C2)

Recipe Author/Submitted By: Simmie Sinow

This makes 12  1-cup servings

I've been making this soup since around 2003 and just recently "converted" it to a 17 day diet friendly recipe. Tonight was the test run and it came out wonderful! I have enough to leave several servings at home to be eaten and enough to take to work with me for all week!

This is a C2 recipe due to the flour.

2 lbs mushrooms (I use two different kinds, for the sake of variety)
1/4 to 1/3 cup olive oil
1 tsp lemon juice (I don't use fresh, it is a bit too strong for me)
1 small Onion, diced
2/3 cup whole wheat flour
3 ½ Cups Water
1 vegetable or chicken bouillon cube
1 tsp Salt
1 cup plain nonfat yogurt (warning: using Greek plain nonfat results in soup that's a bit tangy)
1/2 cup Kefir (or nonfat, non-greek yogurt with some dill in it)
To taste Garlic powder or minced garlic

Remove stems from ends of mushrooms and set aside.

Slice mushroom caps thinly.

In large dutch oven or soup pot, heat the olive oil over medium high heat. Add sliced mushroom caps and lemon juice. Cook until mushrooms are tender, then reduce heat to low.

With a slotted spoon, transfer mushrooms to a small plate, and add onion and stems to the dutch oven/soup pot.

Cook until onion is tender/translucent (5 minutes or less).

Stir in flour until blended and cook 1 minute, stirring constantly. Gradually stir in water and bouillon, stirring constantly, until thickened.

Puree the mixture of the stems/onions and half of the mushroom caps that you set aside on a plate with a blender.

Return to the dutch oven/soup pot and add salt, pepper, yogurt, kefir, mushroom caps and mushrooms and reheat until warm.

Creamy Curry Cauliflower Soup (C1)

Recipe from FitDay website

While this recipe uses cauliflower for the soup, a myriad of other vegetables could be used instead for this yummy recipe -- broccoli comes to mind, as do potatoes for C2!

Click HERE for the complete recipe and instructions on making this.

Protein Pancakes (C3)

Recipe Author: Patty Hecke

Recipe Process: Maranda Thomas

Note: This recipe has been re-vamped as of May 2013 -- much better, clearer instructions!


Traditional pancakes 
Makes 2 good sized pancakes

1 tsp cinnamon
1 scoop compliant protein powder (vanilla)
1 packet of stevia, truvia, or a dot of agave
1 tsp baking powder
2 eggs-one whole 1 white (you can do two whites and skip the yolk doesn't change anything)
1 tbsp olive oil
3 tbsp almond milk (use acidophilus milk for C2)

Mix in a bowl your eggs, baking powder, cinnamon, almond milk, sweetener of choice and oil. Set aside for about 5 minutes so the baking powder activates.

Get your small pan ready and spray it with olive oil spray (the reason I say small is that it will hold the shape of the pancake (round). Heat the pan at medium heat. If your pan is too hot your pancake will cook fast which you don't want. It will result in a dry pancake.

Once your liquid ingredients have activated give it a good stir and then stir in your protein powder. The batter should be slightly runny if it isn't and it seems really thick, use a little more almond milk to thin.

Divide the batter in half and cook one at each time. It takes just seconds to be ready to flip. You do not want your pancake to burn or overcook. As soon as you can get a fork to lift the corner, get your spatula immediately under it and flip fast. Once flipped watch it closely. It takes like 30 seconds and you need to get it off the pan.
Repeat with Second Pancake.

CHOCOLATE pancakes same as above but use Compliant Chocolate Protein powder, and 2 tbsp cocoa powder. Omit cinnamon.

CHOCOLATE DECADENT TRIPLE THREAT:
UNDER COOK IT...so there is a tiny thin goey center in it REALLY GOOD!!

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.

Stuffed Jalapenos (C3)

Recipe Author: Becki Rios

Jalapeno Peppers

To stuff, here are some ideas:
Cabbage (steamed)
Fat Free Cheese
Bell Peppers
Tomatoes

Other ideas:
Ground turkey or ground beef (ground beef is C2)
Chicken
Crab Meat (watch out for added sugar) (Crabmeat is C2)

Really, your imagination for what to stuff these with is the best diet tool!

Core and remove seeds from the jalapeno peppers and stuff with whatever combination of ingredients you like. Once the jalapenos are cored, they are not hot, as the seeds are what contain the "heat."

Place on a cookie sheet and bake for 15 minutes at 350.

Note: Jalapenos are a C3 item; if you used this recipe using something else such as bell peppers, it could be a C1 or C2 recipe.

Baked Chicken and Squash (C3)

Recipe from Spaghetti With Sprinkles website

Why reinvent the wheel when Tara has put this up on her blog -- such a simple, easy, and delicious recipe?

Enjoy -- this is C3 due to the squash.

Click HERE for the complete recipe.

Tuna Celery Snacks (C3)

Recipe Author: Joie Breen Christensen

1 can of tuna
2 Tbsp fat free mayonnaise
Dash of salt
Dash of pepper

Optional: sweet relish (relish not C1)

Mix on scoop into celery.

TO MAKE THIS A C1 RECIPE:
Use greek yogurt or plain unflavored (non-greek) yogurt instead of the mayonnaise.

Light Mayonnaise and Mayonnaise are both C3.

Greek Yogurt Pasta (C3)

Modified from Recipe on Spaghetti With Sprinkles website

Click HERE for the complete recipe and instructions on how to make this wonderful-sounding dish!

This is a Cycle 3 recipe as-is.

To make this Cycle 2 compliant, make the following changes in ingredients:

• Use spaghetti squash instead of whole wheat pasta. Not only is the spaghetti squash allowed in an earlier cycle, but the flavor is richer than the whole wheat pasta.

• Replace the zucchini with some other vegetable

Thai Basil Ground Turkey and Eggplant (C3)

Recipe Author: Caryl Schiff-Greatorex

2 Tbsp Olive Oil
2 Tbsp minced garlic
1 lb ground turkey or chicken
½ green pepper, sliced
½ red pepper, sliced
½ onion, sliced
2 carrots, julienned
1–2 eggplants cut in irregular shapes
1-2 jalapeno peppers chopped (optional)
1 Cup fresh basil leaves
2 Tbsp Soy Sauce (or to taste)
1 pkg Stevia sweetener (equivalent to 2 tsp sugar)
Juice from ½ lime
1 cup chicken broth

Heat oil in wok or skillet; add garlic and sauté until it browns lightly.

Mix in onion, and ground turkey or chicken and sauté until meat is cooked.

Add sliced peppers, julienned carrots, eggplant chunks, basil leaves, chopped jalapeno, soy sauce, Stevia, lime juice and chicken broth.

Cook until veggies are soft but not mushy and until basil has wilted.

Serve over bed of cabbage or on lettuce leaves.

Serves 4

Cauliflower Fried Rice (C2)

Recipe Author: Rachelle Edgar

1/2 head cauliflower grated (About 1 1/2 cups)
2 Baby Carrots, Shredded
2 eggs scrambled
1/2 C Peas (Cycle 2)
Oil
Lite Soy Sauce

Saute the cauliflower in the oil until it looks browned.

Then add to the cauliflower the baby carrots and peas.

Push this mixture to one side of the pan and scramble the eggs on the other side.

When the eggs are cooked, mix the two sides together and add some lite soy sauce.

This makes about 2 servings [would be 1 egg in each serving of your daily 2 allowed].

The possibilities are endless regarding what you can add in later and on other cycles: chicken, shrimp, pork, vegetables, etc.

Green Beans with Dill (C1)

Recipe Author: Vikki Horrisberger Stutzman 

6 Tbsp lemon juice (C3)
1 medium onion, chopped
3-4 cloves minced garlic
1-2 Tbsp dried dill (can substitute with oregano)
1/4 cup olive oil, more or less to taste
1 (16 ounce) can diced tomatoes
1 (8 ounce) can tomato sauce
2 Tbsp dried parsley
1 cup water or broth
salt and pepper to taste
1 bay leaf

Combine all ingredients and cook 30-45 minutes over medium heat.  Stir occasionally, until sauce is thickened.

Remove bay leaf before serving.

Carrot Salad (C3)

Recipe Author: Vikki Horrisberger Stutzman

6 cups shredded carrots
1 cup fat free greek yogurt
3 Tbsp apple cider vinegar
3-4 pkts stevia (or to taste)
1 apple, chopped for C1
1 cup unsweetened pineapple (C3)


Combine all ingredients and refrigerate, then enjoy!!!

Asian Glazed Chicken (C1)

Recipe Author: Stasi Blais L'Hirondelle 

Brown in a pan sprayed with olive oil non stick spray:
3 boneless skinless chicken breasts

Mix together the following:
1 cup water
1 Tbsp hot sauce (I used Franks)
1/2 cup reduced sodium soy sauce
1/2 cup balsamic vinegar
3 tsp agave
3 cloves garlic (I used minced)
1 tsp ginger (I used purée from the jar)

Pour over chicken and bring to a boil.

Reduce heat and simmer, covered, for 20 minutes.

Remove the lid, bring the heat back to a boil to reduce and thicken sauce for about 8-10 minutes, turning chicken to coat.

Be careful not to burn sauce.

Put chicken on plates and pour some sauce over it!

Sprinkle with sesame seeds and scallions.

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)