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P3 Chili

1/2 lb ground turkey or beef

1 15 oz. can organic tomatoes

1/2 onion

1/8 - 1/4 tsp organic chili powder

1 cup water

puree 1/2 of tomatoes

saute meat and onions until done

add all tomatoes

add chili powder

add water

simmer at least 15 minutes  

Meatballs

2 lbs extra lean ground beef (organic/grass fed is best)

1 egg

1 sm onion, diced

1 pkg onion soup mix (or favorite seasoning)

2-3 T ground sage

¼ c finely crushed bread crumbs

Mix all together. Weigh entire mass on digital scale. Divide that weight into 9 equal portions.

You can make about 8 small meatballs out of each portion and bake, then freeze in baggies or just freeze each portion for cooking later. Serve with fat and sugar free spaghetti sauce.

P3 Chicken Cacciatore

6- 100g chicken breasts

2 teaspoons salt, plus more to taste

1 teaspoon freshly ground black pepper, plus more to taste

2 grissini, crushed, for dredging

3 tablespoons chicken broth

1 large red bell pepper, chopped

1 onion, chopped

3 garlic cloves, finely chopped

1 1/2 cup chicken broth (or 3/4 cup red wine & 3/4 cup broth)

1 ( 28-ounce) can diced tomatoes with juice

3 tablespoons drained capers

1 1/2 teaspoons dried oregano leaves

1/4 cup coarsely chopped fresh basil leaves

Sprinkle the chicken pieces with 1 teaspoon of each salt and pepper. Dredge the chicken pieces in the crushed grissini to coat lightly.

In a large heavy saute pan, heat the 3 tbsp broth over a medium-high flame. Add the chicken pieces to the pan and saute just until brown, about 5 minutes per side. Add more broth as it evaporates. If all the chicken does not fit in the pan, saute it in 2 batches. Transfer the chicken to a plate and set aside. Add the bell pepper, onion and garlic to the same pan and saute over medium heat until the onion is tender, about 5 minutes. Season with salt and pepper. Add the remaining broth and simmer until reduced by half, about 3 minutes. Add the tomatoes with their juice, broth, capers and oregano. Return the chicken pieces to the pan and turn them to coat in the sauce. Bring the sauce to a simmer.

Continue simmering over medium-low heat until the chicken is just cooked through.

Using tongs, transfer the chicken to a platter. If necessary, boil the sauce until it thickens slightly, about 3 minutes. Spoon off any excess fat from atop the sauce. Spoon the sauce over the chicken, then sprinkle with the basil and serve.

This recipe is also excellent in a slow cooker on low.

P3 Brussels Sprouts in Balsamic

1 lb. brussels sprouts, trimmed and cut into quarters

2 T chicken stock

1 T balsamic vinegar

1 T Parmesan cheese (preferably fresh grated) (optional as your allowed milk for the day)

Preheat oven to 450 F. Trim brussels sprouts, remove any discolored leaves, and cut into quarters (or halves if they are small.) Put sprouts in mixing bowl and toss with chicken stock and balsamic vinegar.

Cover roasting pan with foil if desired. Arrange sprouts in a single layer on roasting pan, and roast 20 minutes, turning occasionally, or until sprouts are slightly crisp and golden brown on the edges.

Put cooked sprouts into mixing bowl and toss with parmesan cheese. Serve hot.

P3 Homemade Buttermilk Ranch Dressing

Ingredients

• 1 cup buttermilk
• 1/2 cup mayonnaise
• 1 teaspoon lemon juice
• 1/8 teaspoon paprika
• 1/4 teaspoon mustard powder
• 1/2 teaspoon salt
• 1/8 teaspoon black pepper
• 1 Tbsp chopped fresh parsley
• 1 teaspoon chopped fresh chives
• 1/4 teaspoon of dry dill (or a teaspoon chopped fresh)

Method

1 In a medium bowl, stir together the buttermilk and mayonnaise until fully mixed. Add in the other ingredients, adjusting for taste.
Makes about 1 1/2 cups. Keeps for a week, covered in the fridge.

P3 Grilled Cheese

Quick Grilled Cheese Sandwich
2 slices of Julian or Ezekiel Bread
White Cheese of choice
Butter
Spread butter on outsides of breads and add cheese in the middle. Fry in fry pan or George Forman Grill until browned and cheese is melted.

P3 Taco Salad

P3 Taco Salad

1 lb of lean ground beef

1 can Rotel

1/4 diced onion

Salt and Pepper to taste

Lettuce bed

1/4 cup chopped tomatoes

1/4 cup chopped onions

1/4 cup shredded cheese

 

Dressing:  I use homemade salsa and cover the top of the salad

 

Cook the ground beef, onion and seasonings.  Once the ground beef is done pour in a can of drained Rotel and simmer.  Add the meat to the top of the lettuce bed add the cheese and let it melt.  Then add your other toppings and salsa.

P3 Tomato Basil Chicken

Tomato basil chicken:


Ingredients:
100 grams cubed chicken
1 cup chopped tomato
¼ cup water or chicken broth
2 tablespoons lemon juice
2 tablespoons chopped onion
1-2 cloves garlic sliced
3 leaves basil rolled and sliced
1/8 teaspoon oregano fresh or dried
¼ teaspoon garlic powder
¼ teaspoon onion powder
Cayenne to taste
Salt and pepper to taste

Directions:
Lightly brown the chicken in small saucepan with lemon juice. Add garlic, onion, spices and water. After chicken is cooked add fresh tomatoes and basil. Continue cooking for 5-10 minutes. Salt and pepper to taste, garnish with fresh basil.

P3 Chipotle Lime Shrimp

Chipotle Lime Shrimp:

1/2 pound peeled shrimp
2 garlic cloves peeled
1-2 chipotle peppers (canned)
2 pinches dried chipotle pepper flakes
2 scallion trimmed and roughly chopped
1/2 cup cilantro
dash salt and pepper
1/3 cup lime juice

Directions:
With blade running, drop garlic cloves into food processor. When finely minced, stop and add peppers, salt and pepper, scallions, and cilantro and process until mixture is minced. Add some of the lime juice if mixture seems too dry.

Add green mixture to saute pan and add juice. Heat, stirring for a couple of minutes, and add shrimp. Cook until shrimp is pink, turning 2/3 of the way through. Add more lime juice if you want it more juicy.

P3 Orange Asian Chicken

ORANGE ASIAN CHICKEN:

100 grams bite size pieces chicken breast
1 orange
1/3 lemon
dashes soy sauce
1 tsp rice vinegar
1 tsp ZSweet
1/8 tsp minced ginger
dashes garlic powder
dashes onion powder
tiny pinch red pepper flakes

Marinate (best in a baggie) chicken breast in ½ tsp grated rind of orange, 1 tbsp orange juice, 1 tbsp lemon juice, vinegar, sugar, soy, ginger, onion and garlic for as long as you can.

Pour marinade and chicken into a saucepan and sautee on med-high until chicken is done. (8-12 minutes) Great on salad with orange sections...

P3 Tomato Soup

Tomato Soup:

170g tomato
1 clove minced garlic
1/2 c water
3/4 t basil (vary to taste)
1/2 t onion powder
salt
black pepper

Preheat broiler. Cut tomato(es) in half.Place tomato(es) on nonstick baking sheet. Flat side down.Broil for 5-10 mins, or until the skins are blistered and blackened. Let cool, then remove skins & seeds. In a medium sized saucepan, heat 1/4 c water over medium heat. Add onion powder & cook for 5 minutes. Add garlic & cook for 2 more minutes. While that's cooking, place tomato(es) in a blender or food processor and puree until smooth. Stir tomato puree into saucepan and add the rest of your water (1/4 c).Bring to a boil then reduce to simmer for 5 minutes. Stir in basil and season with salt & pepper...

P3 Shrimp Fried Rice

Shrimp Fried "Rice"

100g shrimp
200g cabbage
4 T homemade broth
1/2 t onion powder
1/2 t garlic powder (or use fresh minced, if available)
1 1/2 t Bragg Liquid Aminos
black pepper (to taste)
red pepper flakes (optional)

Preheat pan over MED-HI heat. Finely shred cabbage in food processor.Add cabbage, 2 T broth, and 1/2 t Bragg Liquid Aminos to pan.Stir fry for 2-3 minutes just until slightly tender.Remove cabbage and place on serving dish. Sprinkle with fresh black pepper.Turn heat down to MED.Add shrimp, 2 T broth, onion powder, garlic, and 1 t Bragg Liquid Aminos.Stir fry shrimp until they curl up & turn pink.Sprinkle with red pepper flakes. (optional)Serve immediately over cabbage...

P3 Marinara Sauce

Marinara Sauce:

tomato
water
basil
parsley
onion powder
garlic (fresh minced)
salt
pepper

Fill small saucepan with a few cups of water & bring to boil.Score skin of tomato in a few places with serrated knife. Blanch tomato in the boiling water for 1-2 mins.Immediately transfer tomato to ice water to cool and discard boiling water.Remove skin of tomato and discard skin.Preheat small non-stick saucepan over MED-HI heat.If want chunky sauce, crush tomato with your hands in saucepan (discard stem). If you prefer smoother sauce, puree tomato in blender or food processor then add to pan.Add garlic, onion powder, salt, pepper.Bring to low boil, then immediately reduce heat to low, cover & simmer for 15 mins, stirring often to keep tomato from sticking.Turn heat up to MED.Add parsley, more garlic, and basil. Cook 5-10 more minutes, stirring constantly. While cooking, start adding water 1T at a time until it reaches your desired consistency. I usually end up adding 3-4T of water...

P3 Garlic Chicken

Garlic Chicken:

*100g chicken
*diced onion
*3-5 cloves garlic - unpeeled & left whole
*juice of half lemon
*black pepper to taste



Preheat oven to 350.Heat non-stick saucepan over MED. Add the onion. Stir constantly until tender. 5-10 mins.Transfer onions to glass baking dish. Place chicken atop onions. Squeeze on lemon juice & sprinkle with pepper.Place garlic around and on the chicken. Cover tightly either with lid or aluminum foil.Cook for 30-45 mins or until chicken is no longer pink.

P3 Stuffed Baked Peppers

Stuffed Baked Peppers:

Ingredients:

100 g Beef, Ground-lean
2 Tomatoes
1/4 tsp Minced Onion
1 cloves Garlic Clove
1 tsp Garlic Powder
1 tbsp Onion Powder
1/4 tsp Spices,
Cayenne Pepper

Directions:
Hollow out tomatoes sprinkle with salt turn upside down and drain. brown beef add onion garlic and spices. pack beef in tomatoes add small amount of water to bottom top with melba crumbs and salt bake 350 for 20 minutes

P3 Foil Baked Fish

Foil Baked Fish:

3½ oz fish
Juice of ½ of a lemon
Salt
pepper and dill to taste

Put fish in foil (large enough to wrap around and seal). Drizzle with lemon juice and zest some of the rind around the fish. Season with salt, pepper, and dill. Bake in oven at 350 degrees Centigrade until cooked through.

P3 Ketchup

Ketchup

– 3 ounces tomato paste
3 tablespoons apple cider vinegar
1 tablespoon lemon juice
1/4 teaspoon celery salt
1/2 teaspoon paprika
1/4 teaspoon mustard powder
Pinch of nutmeg and clove
Pinch of black pepper
1/4 teaspoon onion powder
1/4 teaspoon garlic powder
Stevia to taste

Dissolve spices in vinegar and lemon juice.

Add tomato paste and mix thoroughly. Add additional lemon juice, vinegar or a little water until desired consistency is reached.

Makes 2 or more servings (1 vegetable)

P3 Crab Omelet

Crab Omelet:

*50 grams of egg beaters or any brand of egg whites
*50 grams of crab meat
*Basil
*Thyme
*Sea Salt
*Sweetener of your choice that can be heated (Steviaor Splenda)

In small bowl mix beat egg, basil, thyme and sweetener together and pour in heated pan. While that is cooking quickly mix together crab meat and seat salt. Once eggs are bubbled a bit spread crab meat out over eggs and wait till crab is heated (or you can warm crab meat up in separate pan or microwave for about 20 seconds). Place on plate and roll up like a crepe or fold over and ENJOY!

P3 Beef Chilli

Beef

Chili - Makes
2 servings

1/2 lb ground turkey or beef
1 15 oz. can organic tomatoes
1/2 onion
1/8 - 1/4 tsp organic chili powder
1 cup water

puree 1/2 of tomatoes
saute meat and onions until done
add all tomatoes
add chili powder
add water
simmer at least 15 minute

P3 Thai Scallops

Thai Scallops:

Thai Scallops: -6-7 sea scallops (the big ones not the small bay scallop)
· chicken or fish broth
· salt and pepper for seasoning

SAUCE:
· 2 Tbsp. broth
· 1 Tbsp. fish sauce (or a little more to taste) - available in very tall bottles at Asian/Chinese food stores
· juice of 1/2 lime (about 1 Tbsp.)
· handful of fresh cilantro, chopped
· 1-2 fresh red chilies, de-seeded and minced (or substitute 1/4 to 1/2 tsp. cayenne powder, to taste)
· 1 clove garlic, minced

TO SERVE:
bed of mixed lettuces & Thai herbs (such as fresh basil and cilantro)
wedges of fresh cut lime

PREPARATION:
1. Place all sauce ingredients in a small frying pan or sauce pan. Stir, and set aside until later.
(Note: the cilantro will soften down into the sauce later when you warm it up.)

2. Rinse off the scallops, and be sure to pat them dry. Place on a cutting board or other clean, dry surface.

3. Warm a wok (or large frying pan) over medium-high heat (allow pan to warm up at least 1minute).

4. While the pan is warming up, use a paper towel or clean tea towel to gently dab any remaining moisture from the scallops. You want to make sure the scallops are very dry before frying them in order to achieve a good sear on both sides.

5. Now add 2 Tbsp. brothl to the wok (or frying pan). Use a spatula to distribute the broth just barely across the frying surface.

6. Gently place the scallops in the pan, leaving enough space between them so you'll have room to turn them. Tip: Do not attempt to move them once you've placed them in the hot pan.

7. Allow the scallops to cook undisturbed for at least 2 minutes before attempting to turn them. Larger scallops may take as long as 3-4 minutes per side. While scallops are cooking, season them with a pinch of salt and black pepper.

8. After 2-4 minutes, use a sharp egg-turner or spatula to gently lift the scallops from the bottom of the pan and turn. Now season once more with salt and pepper. Continue cooking 2-4 more minutes.

9. Scallops are done when both sides are firm (no longer "squishy") to the touch. Also, when scallops are done, you will see them "open" slightly, as though they are going to flake.

10. Remove cooked scallops from the wok/pan and place on an absorbent towel or paper while you prepare the sauce.

11. Place the sauce over medium heat-high. Stir continuously for 30 seconds to 1 minute only -just long enough to lightly cook the garlic and turn the fresh chili (if using) bright red. Don't overcook, or you will lose the flavor of the fresh coriander and the nutrients(think of "warming" the sauce rather than cooking it). Remove from heat.

12. Taste-test the sauce, adding a little more fish sauce if not salty enough (1 tsp.), or a little more lime juice if too salty.

13. Place the seared scallops directly in the pan with the sauce. Gently turn the scallops to cover with sauce.

14. To serve, gently lift the scallops out of the pan and place on a serving plate (on or beside a bed of lettuce & fresh herbs). Now pour the rest of the sauce from the pan over the scallops, or spoon some over both scallops and salad.

Another option is to gently poach the scallops in the sauce. IF using this option, reserve half of the cilantro. Place scallops into sauce for 4-5 mintues. When scallops are almost done, turn over and then follow step #11 above...

P3 Tarragon Chicken

Tarragon Chicken:

100g chicken breast
tarragon, chopped
tarragon vinegar
1/4 cup chicken broth
4 thinly sliced onions
salt and pepper.

1. Preheat oven to 350. Salt and pepper both sides of chicken.

2. In a square pan put slices of onion down. Lay chicken on top of onions.

3. Gently pour tarragon vinegar over chicken. Pour broth in pan but not on chicken. Sprinkle top of chicken with tarragon leaves. Let marinade for 20-30 minutes.

4. Cook in oven for 20-30 minutes until done.

P3 Chocolate Chilli

(ONLY Vegetarian) Chocolate Chile:

- 1 cup/7oz/200g green or 15 button mushrooms or
14oz/400g canned kidney beans
- 14oz/400g canned tomatoes
- 1 chili (to taste)
- 1 or 1/2 tablespoon balsamic vinegar
- 4 tablespoons tomato puree
- 1 1/2 tablespoons cocoa powder
- 2 cloves garlic
- 2 teaspoons dry mixed herbs or a handful of fresh herbs



Dice chili and mix with puree, vinegar, tomatoes, herbs, garlic and cocoa.

Chop green beans, and lightly fry in olive oil with sliced onion. Add mushrooms, beans,and fry for another couple of minutes. Add sauce, and boil for 10-15 minutes.


*Only for Vegetarians, Those who are Not, Do not switch your regular Protein(meats) for This*

P3 Meat Balls

Ingredients
600 grams ground lean ground beef
8 oz. can organic sugar-free tomato sauce
6 slices melba toast ground
1 small Onion minced
1 egg
1 t. salt
Pepper to taste
Dry herbs as desired (optional)



Stevia as desired (optional)
For best results let meatballs set in refrigerator for 30 minutes.


Easy Way:
Directions

Preheat oven to 400 degrees. Mix together.
Form 18 meatballs. Bake 20 minutes on cookie sheet.

Best Way:
Place meatballs in Pan on Medium High heat with a half a cup of water, steam meatballs stirring occasionally until cooked through adding more water if needed to keep from burning. Once cooked through turn heat up and cook out remaining water and brown meatballs til desired color.

Each serving is 3
meatballs.

Number of Servings: 6

P3 Crockpot Turkey Breast

Crockpot Turkey Breast

•turkey breast, bone-in (I usually use 2 split breasts)

•1 large onion, roughly chopped

•2-3 stalks celery, chopped

•2 c broth

•1/2 c white wine

•4-5 cloves minced garlic

•1 t rosemary leaves

•1/2 t poultry seasoning

•salt/pepper (to taste)



1.Put the onions, celery, and garlic on the bottom of crockpot.

2.Place the turkey breast on top.

3.Cover with broth.

4.In small bowl or measuring cup, combine wine, rosemary, poultry seasoning, salt/pepper and pour over the turkey breast.

5.Cook on low 6-8 hours.

P3 Jalapeno Poppers

Jalapeno Poppers


•3 jalapenos

•3 slices NSA bacon

•2oz shredded pepperjack cheese

•2oz cream cheese

1.Preheat oven to 450.

2.Remove stems & seeds from peppers and slice in 1/2 lengthwise.

3.In small bowl, mix cream cheese & pepperjack.

4.Fill each pepper half with the cheese mixture.

5.Wrap 1/2 slice bacon around each pepper half.

6.Place on a non-stick baking sheet and bake for 5-15 mins until bacon is cooked/heated through.

P3 Banana Pancakes

Banana Pancakes

•1/2 banana

•1 egg

•1/4 t vanilla

•1/8 t cinnamon



1.Preheat non-stick pan over LO-MED heat.

2.Combine all ingredients in food processor.

3.Pulse 2-3 times.

4.Pour into non-stick pan to make 2-3 pancakes.

5.Flip as needed.

6.When cooked through, top with butter, zsweet, & cinnamon or Very Berry Syrup.

TIP: The key to these is cooking them slowly over the lower heat. If you cook them too quickly, they will brown and the middle will not cook. So be patient. :)

Also, these are wonderful to cook up quite a few in advance and then freeze for even easier eating in the future.

P3 Peanut butter cheesecake bites

Peanut butter cheesecake bites
1 8oz. pkg. cream cheese softened
1/2 cup peanut butter
1/4 cup sweetner (I used splenda)
1 tsp vanilla
shredded coconut or ground Pecans (I used pecans)

Milx all ingredients together except coconut or pecans. Put in fridge for 30 minutes. Roll in to quarter size balls and roll in pecans/coconut. Place in fridge for anther 15 minutes before serving

P3 Western Egg White Omelet

Western Egg White Omelet
1 serving
• 3 egg whites (or egg white beaters)
• ½ oz. diced tomatoes
• ½ oz. green pepper
• ½ oz. white/green onion
• 2 tablespoons water
• 2 tablespoons unsweetened soy milk
• sea salt and pepper
• cooking spray
Directions:
Mix water and eggs in large bowl, whip thoroughly. Coat pan with cooking spray. Place all vegetables in pan on medium heat and sauté. Season with salt and pepper. Remove vegetables from pan. Place egg mixture in pan, pour vegetables on top of egg mixture, fold omelet over and serve on a dish.

P3 Crab with Creamy Gorgonzola Sauce

P3 Crab with Creamy Gorgonzola Sauce

6 servings
Ingredients:
8-12 oz lump crabmeat, cooked*
2 Tablespoons butter
1/2 cup crumbled Gorgonzola cheese
1/2 cup half-and-half, or cream
1/2 cup freshly grated Parmesan cheese, plus more if desired
Salt to taste


Preparation Method:

1. Melt the butter in a 1- or 2-quart saucepan over low heat. While it is melting, put the Gorgonzola in a small bowl and mash it with a fork or potato masher, gradually adding the milk. Don't worry about making it smooth, just make sure it is well-combined. When the butter is melted, add the cheese-milk mixture and continue to cook, stirring and mashing occasionally.

2. Mix crabmeat with the sauce in a large, warm bowl; stir in the Parmesan, then taste for salt and add some if necessary. Serve, passing additional Parmesan at the table if you like. Serve immediately.

3 *If freshly cooked lump crabmeat is not available to you, canned crabmeat can be substituted, but it's simply not as good. If you must substitute, remember with canned crabmeat, price is the best indicator of quality. Don't scrimp here.

Carbs:
6.8 carbs per serving if made with cream; 8 carbs per serving if made with half-and-half.

P3 Cheese and Spinach Crustless Quiche

P3 Cheese and Spinach Crustless Quiche

6 servings

Heat oven to 350

Ingredients:
1 onion
1 package of unthawed frozen spinach
6 eggs
1 tablespoon olive oil
3 cups of cheddar cheese
Salt and Pepper


Preparation Method:

1 fry onion in pan with olive oil Add Spinach and cook until tender

2 In a large bowl, beat eggs and add cheese, salt and pepper. Once spinach and onions ready, add to egg mixture and mix until even.

3 Lightly grease a pie container, (regular size).

4 Pour ingredients and bake for 30 minutes, or until the quiche is golden brown and firm.

P3 Kale Chips (taste like potato chips)

P3 Kale Chips (taste like potato chips)

Ingredients

* 1 bunch kale
* 1 tablespoon olive oil
* 1 teaspoon seasoned salt

Directions

1. Preheat an oven to 350 degrees F (175 degrees C). Line a non insulated cookie sheet with parchment paper.
2. With a knife or kitchen shears carefully remove the leaves from the thick stems and tear into bite size pieces. Wash and thoroughly dry kale with a salad spinner. Drizzle kale with olive oil and sprinkle with seasoning salt.
3. Bake until the edges brown but are not burnt, 10 to 15 minutes.

P3 Kale Krisps

P3 Kale Krisps

Ingredients

* 2 bunches kale, washed and dried
* 2 cups shredded Cheddar cheese

Directions

1. Preheat oven to 425 degrees F (220 degrees C). Spray 2 baking sheets with cooking spray.
2. Remove the stems and ribs from the kale, and shred the kale very thinly. Spread the shredded kale onto the baking sheets, and sprinkle evenly with Cheddar cheese.
3. Bake the kale for 10 minutes, watching carefully to prevent burning, until the kale is crisp and the cheese is browned.

P3 FLAVORFUL ZUCCHINI CROCK POT LASAGNA

FLAVORFUL ZUCCHINI CROCK POT LASAGNA

Ingredients

* 1 big or 3 small zucchinis
* 2 8oz plastic tub/containers of three cheese blend shredded cheese (Asaigo, Parmsean and Romano)
* 1 8oz ricotta cheese
* 1 block Mozzarella cheese
* 2 1/2 lbs of fresh ground beef
* 2 small cans tomato paste
* 1 regular sized can tomato sauce
* 2 8-10 oz bags Fresh spinach
* 2 large or 4 Roma tomatoes
* 1 cup of red, yellow, & green bell pepper mixture (frozen is fine)
* 2 large fresh onions
* Two bulbs of minced garlic
* One large bunch of fresh basil
*
* Seasonings:
* Italian
* Creole
* Sea Salt
* Pepper
* Garlic Powder

Directions

1. Slice mozzarella block into shavings and set aside. With a mandolin, thinly slice zucchini length wise and set aside. Finely chop onions and set aside. Wash basil, thinly slice and set aside.
2. In a large skillet, sauté half the chopped onions until translucent. Add beef to skillet and lightly season with Creole seasoning, pepper, Italian seasoning, garlic powder and three tablespoons of minced garlic. When cooked medium well, drain and set aside. Sauté red, yellow, green bell peppers, and onions in a skillet and season with sea salt, pepper, Italian seasoning, garlic powder and two tablespoons of minced garlic. Add back cooked and drained beef and mix thoroughly. Mix with tomato paste and sauce. Taste the blend to check the flavor and adjust accordingly.
3. Layering instructions: In a large crock pot on high setting, layer as follows:
4. Double layer of zucchini, beef, all cheeses, & spinach
5. Double layer of zucchini, beef, all cheeses, & sliced tomatoes
6. Zucchini, beef, all cheeses, & spinach
7. Zucchini and cheese.
8. Layer in crock pot and cook for three to four hours on high or overnight on low. You know it is done when the zucchini is easy to break through with a spoon.
9. Seasoning Tip:
10. As you layer, lightly season each vegetable with sea salt,
11. black pepper, garlic powder, & Italian seasoning. When the spinach layers are added, sprinkle with fresh, minced garlic. This tip allows for an explosion of flavors on every layer and every bite.

P3 Almond Flour Pound Cake

Almond Flour Pound Cake

1/2 cup butter softened
1/2 cup full fat cream cheese
1 cup of Splenda
4 large eggs at room temperature
2 cups almond flour
1 teaspon baking powder
1 teaspoon vanilla extract

Cream butter, cream cheese and Splenda Add eggs to the mixture, one at time, beating well after each egg.

In a separate bowl, mix flour and baking powder. Add to egg/butter mixture a little at a time while beating. Add vanilla extract

Pour into a greased springform pan, buntd pan or round cake pan and bake at 350* for 50 to 55 minutes.

*For a Lemon Poppy Seed Pound Cake
Add 1 tablespoon grated lemon zest
3 tablespoons poppy seeds
(When adding vanilla extract)

P3 Fried Cheese:

Phase 3 Fried Cheese:

Take your favorite cheese (mine is parmesan), shred it if needed and place in your best non-stick skillet. Form in the shape of a circle by taking a spatula and pushing edges in shape. Let it fry on med. to med. high for approx five min. Time may vary. You will know it is ready to flip when the edge is easy to lift. Next, sprinkle with a little paprika. Flip it carefully with two spatulas if necessary or one long one. Let cook on other side. Remove and serve.

Variations:

1. Place cooked cheese immediately on an up-side-down bowl and let cool. When hardened turn right side up and you will have a bowl to place ingredients for a taco bowl!

2. Place cooked disc of cheese out of pan and fold over a long spatula for about two minutes. Then you will have a taco shell for hard tacos.

3. Use two slices of cheese and place together in pan. Follow directions above. When complete, lay flat and immediately place a burger with toppings on one side and fold over for a cheese bun.

Enjoy!

P3 flax seed garlic chicken

flax seed garlic chicken
youll need 4 sknleess boneless chicken breasts (leave the fat on them if you do this yourself, skinless holds the flaxseed better)
1 1/2 cups milled flax seed
dried minced garlic
course ground pepper
unrefined seasalt
coconut oil

cut the chicken into 1/2 inch strips. mix the milled flaxseed with dried minced garlic (to taste) seasalt and coarse ground pepper. put the coconut oil 1/4 to half inch in bottom of pan or skillet and heat to medium high. roll your chicken strips in the flaxseed mix and let them sit on a bakeing sheet or plate till the oil is heated. place chicken strips into the pan and cook 1-2 minutes per side (depending on thickness of strips) take out place on clean plate and let cool.

you can serve this with sour cream or p3 compliant sauce of any kind. it serves 4-5 people!

P3 Low Carb Bread

Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutesIngredients:
•2 cups flax seed meal
•1 Tablespoon baking powder
•1 teaspoon salt
•1-2 Tablespoons sugar equivalent from artificial sweetener
•5 beaten eggs
•1/2 cup water
•1/3 cup oil
Preparation:
Preheat oven to 350 F. Prepare pan (a 10X15 pan with sides works best) with oiled parchment paper or a silicone mat.

1) Mix dry ingredients well -- a whisk works well.

2) Add wet to dry, and combine well. Make sure there aren't obvious strings of egg white hanging out in the batter.

3) Let batter set for 2 to 3 minutes to thicken up some (leave it too long and it gets past the point where it's easy to spread.)

4) Pour batter onto pan. Because it's going to tend to mound in the middle, you'll get a more even thickness if you spread it away from the center somewhat, in roughly a rectangle an inch or two from the sides of the pan (you can go all the way to the edge, but it will be thinner).

5) Bake for about 20 minutes, until it springs back when you touch the top and/or is visibly browning even more than flax already is.

6) Cool and cut into whatever size slices you want. You don't need a sharp knife; I usually just cut it with a spatula.
Nutritional Information: Each of 12 servings has less than a gram of effective carbohydrate (.7 grams to be exact) plus 5 grams fiber, 6 grams protein, and 185 calories.

Interested in resistant starch? Try Flax Bread with Resistant Starch

P3 1lb Radish Hash

1lb hamburger
2 bags radishes
3 eggs
garlic powder
onion powder
seasalt
tobasco sauce (optional for those that dont lik ei thot)
Cabot extra sharp chedder (sliced to desired thickness)

First combine the dry seasonings with the hamburger and 3-4 dashes of tabbasco sauce for mild 6-7 for medium and 10-15 for a nice spicey flavor. Let this mixture sit covered while you work on the rest of the food. for the radishes you will clean them and then grate them (food processors work great at this also you can mince in a mini processor) and mix in the eggs and form patties. Heat a skillet to medium high with coconut oil (preferably 1/4 inch in the bottom) and put the patties in and lower the heat to medium. let them cook until they start to firm up and flip them to brown the other side. while you are cooking these you can start your burgers in another skillet or in the oven on the broiling option. Once you have cooked the radish and burger patties put the burgers on th eplate you are going to use and top with radish patties and thin or thick slices of cabot. For even more zing drop a bit more tobbasco sauce on the tops of the piles and serve!!

Note: the eggs mak eit easier to form the raddish patties and are optional if you have a thing about eggs. you can also mince the radishes and steam them till soft in the microwaive and form patties that way!

P3 Creamy Tomato Bisque

Creamy Tomato Bisque


Try it with Parmesan chips for a decadent meal!


2 cans organic tomatoes (regular size)
1 tsp (or more) basil
salt and pepper to taste
hot pepper flakes
a squirt of stevia
1 block (8 oz) of cream cheese
1/2 cup heavy cream

Cook tomatoes and spices for a few minutes
add cream cheese and use boat motor (emulsion blender) to blend
add cream

P3 Brown Butter Green Beans with Pine Nuts

Brown Butter Green Beans with Pine Nuts

1 lbs Green Beans -- trimmed
3 tbsp Butter
1/2 cup Pine Nuts -- chopped
2 tbsp Lemon zest


Bring a 4 to 6 a pot of well salted water to boil over high heat. Add the green
beans and cook until tender to the bite, 5 to 7 minutes. Drain the beans in a
colander.

Return the pot to the stove over low heat and melt the butter in the pot. Add
the pine nuts and 1/4 tsp salt. Turn the heat to medium and cook, stirring
constantly until the butter browns and the pine nuts turn mostly golden, 3 to 5
minutes. Remove from heat, add the green beans and 1/2 tsp salt and lemon zest.
Toss to combine thoroughly. Season to taste with salt and pepper.

P3 Julian Bread Pudding

Julian Bread Pudding

Ingredients
6 slices day-old bread (Julian Bread)
2 tablespoons butter, melted
1/2 cup raisins (optional)
4 eggs, beaten
2 cups milk
3/4 cup white sugar (sugar substitute)
1 teaspoon ground cinnamon
1 teaspoon vanilla extract

Directions
Preheat oven to 350 degrees F (175 degrees C).
Break bread into small pieces into an 8 inch square baking pan. Drizzle melted
butter or margarine over bread. If desired, sprinkle with raisins.
In a medium mixing bowl, combine eggs, milk, sugar, cinnamon, and vanilla. Beat
until well mixed. Pour over bread, and lightly push down with a fork until bread
is covered and soaking up the egg mixture.
Bake in the preheated oven for 45 minutes, or until the top springs back when
lightly tapped

P3 Pumpkin Cheesecake

Pumpkin Cheesecake

CRUST
1 cup pecans flour
1 cup Almond Flour
2 Tablespoons butter (melted)
Xylitol and pumpkin pie spice to taste

FILLING
16 ounces cream cheese -- softened
1 cup Xylitol or sugar substitue that is equal to 1 cup of sugar.
16 ounces pumpkin
3/4 cup sour cream
2 teaspoons vanilla
1 1/2 teaspoons of pumpkin pie spice
1/4 teaspoon salt
4 large eggs -- room temperature

How To Prepare: CRUST
Combined finely chopped pecans with Almond Flour (or Almond Meal). Stir Melted butter into the nut mixture. Press the nut mixture into the bottom and 1 1/2 inch up the sides of a springform pan. Set aside while you make the filling.

FILLING
Blend cream cheese with the sugar substitute until creamy... add the rest of the ingredients except the eggs together well... Add eggs, one at a time until just blended. Pour over the crust.

Bake in a 325 degree oven for 1 hour. Remove from oven. Run a knife around the outside edge of the pan to loosen the cheese cake from the sides, to keep it from cracking. Let cool completely. After it cools refrigerate the cheesecake overnight. The cheesecake may shrink from the sides while cooling. Great flavor! Tastes just like pumpkin pie, but only better!

P3 Tuna Ball

Tuna Ball

2 cans tuna, drained
8 oz cream cheese softened
1 tsp lemon juice
2 tsp horseradish
1/4 tsp salt
1 tsp onion powder1/4 tsp liquid smoke

Mix all ingredients together and form into a ball. Refrigerate. Serve with celery, cheese slices, or low carb crackers.

P3 Chipped Beef Balls

Chipped Beef Balls

1 16 oz cream cheese softened
2 small jars chipped beef cut into small pieces
garlic powder
green onion

Mix all ingredients, roll into balls and refrigerate overnight

P3 No sugar Blueberry Muffins

No sugar Blueberry Muffins

3 eggs
2 tablespoons butter melted
2 tablespoons coconut milk
30 drops liquid stevia
1/4 teaspoon salt
!/4 teaspoon vanilla
1/2 c blue berries
1/4 c sifted coconut flour ( cause it can get lumpy due to moisture)
1/4 teaspoon baking powder

Blend together eggs, butter, coconut milk, stevia, salt, and vanilla.
Combine coconut flour with baking powder and thoroughly mix into batter until there are no lumps. Add blueberries, fruit should be dry, if rinsed dry before adding. Pour batter into greased muffin cups. Bake for 16-18 minutes or until golden brown. Makes 6 muffins.

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P3 Chocolate Delight

This is the chocolate delight recipe but put into little molds to make candies.

I use equal parts of cocoa powder & coconut oil, add a little stevia. Pour it into the molds & refrigerate. Pop them out when done. I altered some by putting sliced almonds in the mold first, then pour the chocolate on top. Some I put half chocolate in the mold, then some almond butter, & then to the top with chocolate again to make like an almond butter chocolate kiss. If you dont like the dark chocolate taste you can add some heavy cream to the chocolate, it will make it more like milk chocolate with still no sugar.

*Coconut oil is supposed to be very good for you, it helps in weight loss & gives you energy. If I have a candy every day, I get my daily dose...hee hee

P3 Coconut Flour Bread

Coconut Flour Bread for P3

6 eggs
1/2 c melted coconut oil
1/2 tspn sea salt
3/4 c coconut flour

Mix all ingredients together & pour into a small bread pan wiped down with some coconut oil.

bake at 350 degrees for 40 mns.


Its dense so it wont raise very high. This is a really healthy recipe because both coconut oil & coconut flour have good things in them & they are good for weight loss ♥


I tripled this recipe for the 3 loaves...

P3 Shortbread Cookies

Shortbread Cookies for P3

1 1/2 C (3 sticks) unsalted butter, softened
3 3/4 TBSP Sweetleaf Stevia
1 packet stevia
2 egg yolks
2 TBSP Amaretto (almond liquor) might be a no no
1 tspn each of orange zest & lemon zest(zest is grated rind)
3 cups almond flour
1/4 tspn salt
2 beaten egg whites
Chopped nuts (optional)

1. heat oven to 325
2. line a 17x12x1 jelly roll pan with tinfoil that has been greased. In a large bowl, cream together butter & 3 3/4 TBSP stevia
3. Slowly add egg yolks, & beat well til smooth. Beat in Amaretto, & zest.
4. Stir in almond flour & salt til combined
5. Spread dough out evenly on pan. Grease fingers to pat it out, & then use a spoon to smooth it over.
6. Brush top with egg whites, sprinkle with nuts & the packet of stevia.
7. Bake at 325 for 25 mins. Turn off oven & let it sit in there with the door ajar for 15 mns. cut while slightly warm

P3 No Hidden Carb Fudge

No Hidden Carb Fudge for P3

For those that have made this before, I just added a little almond flavoring to it this time...really nice flavor! I will add it to the ingredients list

2 oz cream cheese
1 oz bakers chocolate (kind with no sugar)
2 TBSP sugar-free vanilla syrup (in the coffee isle)
2 TBSP cream
1 TBS almond flavoring

Melt the chocolate in a greased pan (I used coconut oil).

Add the cream cheese & stir. when blended well & sort of melted into the chocolate, add the cream, & simmer. Add the syrup & cook til it starts to get thick, spoon into a greased plate, or pie tin, I used coconut oil & a little bread loaf tin. Chill til firm in fridge.

I timed this recipe by 4 and used 2 little loaf tins. It turned out really yummy!

It has a very smooth taste, nothing bitter, I ate it all in 2 days...oopsie

P3 Choc Chip Brownies w/ Choc Cream Cheese Frosting

Choc Chip Brownies w/ Chocolate Cream Cheese Frosting for P3 or 4

Choc Chip Brownies
1 (16) oz jar of salted almond butter, smooth
2 eggs
1 3/4 C agave nectar
1 TBSP van extract
1/2 C cocoa powder
1/2 tspn sea salt
1 tspn baking soda
bag of Hershey's sugar free choc chips

1. In a large bowl, blend almond butter til smooth
2. Blend in eggs, then the agave nectar & vanilla
3. Blend in cocoa, salt & baking soda, then fold in chips
4. Grease a 9x13 pan (I used coconut oil)
5. Pour batter into dish (batter is gooy & like caramel)
6. Bake at 325 for 30 mns

Chocolate cream cheese frosting
2 (8 oz) packages of cream cheese (room temp)
3 packets of stevia
3 TBSP of skim milk
1/2 C of cocoa
1 tspn vanilla extract
2 TBSP agave nectar
1/4 C Walden Farms choc syrup if you want...I did

Beat cream cheese, add stevia, & milk til fluffy.

Beat in cocoa, vanilla, agave nactar, & Walden Farms syrup

Some ppl might want to wait for P4 since there is agave nectar, but it has a glycemic index of only 11, so it doesnt have a big effect on your blood sugars.

P3 Alfredo Sauce

Alfredo Sauce for P3

1/2 C butter melted
2 crushed garlic cloves
one 8 oz package cream cheese
2 C heavy cream
6 oz Parmesan cheese

Stir with a whisk until melted together (very low heat) then add 6 oz Parmesan cheese, whisk together & add 2 C heavy cream a little at a time while stirring.

Pour over shrimp, chicken, miracle noodles, or veggies.

I poured it over zucchini, tomatoes, green peppers & egg plant that was fried in coconut oil.

I also doubled the recipe above

P3 Cream Cheese Squares

Cream Cheese Squares for P3 or P4

1 package 8 oz cream cheese
1/8 tspn salt
1/3 C agave nectar
1/2 C coconut flour
Fruit or jam preserve ( I made this)

Blend together cream cheese, salt & agave nectar. Add coconut flour & mix well. Pat down evenly in a 9x9x2 greased pan (I used coconut oil)

Bake at 375 for 18 mns.

Cool & spread jelly on top, & cut.

Jelly

2 Cups strawberries cleaned & tops cut off.
1 TBSP lemon juice
1 C agave Nectar

Mash berries, or blend. Put berries, lemon juice & agave Nectar in a sauce pan & lightly boil for about 30 minutes frequently stirring. Cool.You can store in fridge for 2 weeks or it can go in the freezer if you have more than enough to spread on bars.

P3 Chocolate Choc Chip Cookies

Chocolate Chocolate Chip Cookies for P3

1 stick butter
1/4 C Erythritol (had to order this)
2 tsp Stevia
1 egg
1 C almond flour
1/4 C protein Whey (van flav or choc)
1 tsp baking powder
1 tsp van
1/2 c Cocoa
1/4 C agave nectar
1 bag sugar free choc chips

Preheat oven to 350.

Mix soft butter, add Erythritol, stevia, egg, agave nectar, & van,

Mix almond flour, whey, cocoa, & baking powder. Add to wet ing. Add choc chips, & bake for 9 mns

P3 Choc Cream Cheese Brownies

Choc cream Cheese Brownies for P3

3 packages cream chz
4 eggs
1 stick butter
3/4 C almond flour
2 TBSP Stevia
1 bag sugar-free choc chips
1 tsp vanilla
1 TBS Stevia

grease brownie pan & heat oven to 320.

Cream butter & 2 TBS Stevia. Add 2 eggs & blend. Melt the choc chips in a bowl and add to mix & blend. Blend in almond flour. Put 2/3 of the choc mix in the bottom of the pan & spread it out.

Beat the cream cheese, add 2 eggs, 1 TBS Stevia & van.

Add the cream chz mix to the pan on top of the layer of choc, and then the rest of the choc mix on top of that & smooth it out.

Bake for 1 hour, & cool.

P3 Blueberry Cream Cheese Muffins

Blueberry Cream Chz Muffins for P3

2-8oz pks cream chz (room temp)
1 T + 1 tsp Truvia sugar
2 eggs
1/2 tsp vanilla or almond extract
cinnamon, pumpkin, other spice you may like, or blueberries (I did blueberries)

Soften cream chz about 40 sec in microwave. Add other ing except blueberries. Beat with a mixer on low til smooth. Mix in blueberries now if you chose them. Pour into 12 greased muffin pans lined with the papers. Bake at 350 for 18 mns, then turn the oven off & open the door, let sit an hour. Sprinkle with cinnamon if you want & let cool...

P3 Strawberry Icy

Strawberry icy for P2:

strawberries
stevia
vanilla creme stevia
ice
water
7-10 strawberries, 2 packets of stevia, liquid vanilla creme stevia if you have it, about a cup of ice & a dash of water....blend, & its a nice cool treat, only 35 calories

P3 Eggplant Lasagna

Egg Plant lasagna for P3..

1lb extra lean beef
small onion
5 cloves garlic
pint of mushrooms
handful spinach
sugar free marinara
ricotta cheese
eggplant
mozzarella
parmesan cheese

Fry 1 lb of extra lean beef, add small onion, 5 cloves garlic, pint of mushrooms-cook for about 5 mns, add a handful of spinach cook a little. Add a jar of sugar free marinara, & half a large container of ricotta chz. mix it all. Layer in a baking dish thin strips of eggplant after youve peeled it & then the sauce, & then mozz & Parmesan chz...make another layer and cook for about 30-45 mns on 350

P3 Cauliflower Crust Cheese Pizza

Cauliflower Crust Cheese Pizza for P3

1 head cauliflower
5 eggs
3 cups mozzarella
fennel
parsley
oregano

Chop up whole head of cauliflower in processor  till real fine. Add about 5 eggs and 3 cups of shredded Mozzarella cheese & mix. Spread it out on a greased pizza pan, sprinkle fennel, parsley & oregano on & bake at 450 for about 15 minutes. Take it out & put sauce & toppings on & bake til done. Kids loved it.

Shred your own chz for P3 cuz there's starch in pre-shredded chz to keep it separated.

P3 Grissini Chicken

Here’s a great recipe for Phase 3 the whole family will love. It’s a family favorite at our house!


Grissini Chicken:
6 bonelss, skinless chicken breasts
1 can cream of chicken soup
1 can cream of mushroom soup
1/2 to 1 c. sour cream
8-10 sticks of Grissini, crushed
1 Tbsp. poppy seeds
1 Tbsp. poultry seasoning
1 Tbsp. parsley flakes
1/4 – 1/2 c. butter, melted

Mix soups and sour cream together. Place the chicken in a lightly greased pan and cover with the sauce. Mix the grissini, poppy seeds and seasonings together. Sprinkle over top of the chicken and sauce. Drizzle with butter. Bake at 350º for 40 minutes.