Cinnamon Flax Mug Bread

Ingredients:

2 tbsp. Flax Meal

2 tbsp. Almond Flour

1/2 tsp. Baking Powder Substitute

1 tsp. Cinnamon

1 Egg

2 tsp. Butter (softened)

2 packets Truvia (ground to flour)

Directions:

Mix dry ingredients in separate bowl. In the bottom of a mug, blend butter and egg until well mixed. Add dry ingredients and mix well. Put in microwave for about 2 minutes and then let cool.

ALTERATIONS:

I added 10 drops of Banana capella drops and it tasted like a delicious Banana Bread!! :)

Love this recipe!

PS. In this pic, I had already eaten 2 of the pieces.. :) It makes about 4 of those pieces.

Hollandaise Sauce

Ingredients:

1 1/4 cups (2 1/2 sticks) unsalted butter, cubed

2 large egg yolks

2 Tbsp. fresh lemon juice, plus more

Kosher salt and freshly ground black pepper

Directions:

Fill a blender with hot water; set aside. Melt butter in a small saucepan over medium heat until foaming. Remove pan from heat. Drain blender and dry well. Put egg yolks and 2 Tbsp. lemon juice in blender; cover and blend to combine. Working quickly and with blender running, remove lid insert and slowly pour hot butter into blender in a thin stream of droplets, discarding the milk solids in bottom of the saucepan. Blend until creamy sauce forms. Season to taste with salt and pepper, and with more lemon juice. Serve immediately.

Cinnamon Maple Butter

Ingredients:

1/2 cup butter

1 Tbsp. Walden Farms maple syrup

1/8 teaspoon vanilla (can use more)

1/8 teaspoon cinnamon (or to taste)

Directions:

Mix, spread and enjoy!

Flax Meal and Protein Powder Pancakes

Ingredients:

1 scoop vanilla protein powder

1 scoop flax meal (I used my protein scoop)

1 tsp baking soda

1 tsp cinnamon

2 eggs

2 tbsp cream or half and half

Directions:

Mix and scoop onto grill. When bubbles, flip. Butter and serve with fruit, SF jam or Walden Farms syrup.

Easy Peasy Coleslaw

Ingredients:

70 g Cabbage

Other Veggies (Carrots etc...)

1 Tbsp. Mayonnaise

Squirt of Lemon Juice

Stevia to taste

Salt and Pepper to taste

Directions:

Shred or chop cabbage. Mix dressing and then mix in cabbage.

P2 Recipes

Entrees:

Crab Cakes

Chicken Curry

Soups:

Chili

Egg Drop Soup

French Onion Soup

Tomato Basil Soup

Beverages:

Orange Creamsicle Smoothie

Yerba Mate Chai

Oopsie Rolls

Ingredients:

3 large eggs

pinch of cream of tartar (1/8 tsp)

3 ounces cream cheese (Do not soften)

Directions:

Preheat oven to 300 degrees F.

Separate the eggs and add cream cheese to the yolks. Use a mixer to combine the ingredients together. In a separate bowl, whip egg whites and cream of tartar until stiff (if you're using the same mixer, mix the whites first and then the yolk mixture). Using a spatula, gradually fold the egg yolk mixture into the white mixture, being careful not to break down the whites. Spray a cookie sheet with non-stick spray and spoon the mixture onto the sheet, making 6 mounds. Flatten each mound slightly.

Bake about 30 minutes (You want them slightly softer, not crumbly). Let cool on the sheet for a few minutes, and then remove to a rack and allow them to cool. Store in a loosely open sack and allow to rest on the counter before use (otherwise they might be too moist). Can be frozen.

Makes 6 Rolls

Biscuits and Sausage Gravy

Ingredients:

Oopsie Rolls

1/2 lb. sausage

1-2 tbsp. almond flour

Salt and pepper

1-2 c. milk

Directions:

Crumble sausage in hot pan. Fry until there is no pink. Add flour 1 tablespoon at a time. Stir quickly. Stir until a paste forms. Then add milk, 1 cup at a time. Mixture should be thick. Pan should be on high. Add salt.

Pour sauce of oopsie rolls and enjoy!

Mushroom Sauce

Ingredients:

1/4 cup butter

1/2 pound mushrooms, sliced

1 teaspoon soy sauce (bragg's aminos)

3/4 cup heavy cream

1 tablespoon Dijon mustard

Dash paprika

1 tablespoon fresh parsley, chopped

Salt and pepper, to taste

Directions:

Melt the butter in a large skillet. Sauté the mushrooms until tender. Stir in the soy sauce, cream and mustard. Bring to a slow boil on medium heat; cook until the sauce has thickened, stirring frequently. Add the paprika and parsley. Season to taste.

Per Serving: 363 Calories; 38g Fat; 3g Protein; 5g Carbohydrate; 1g Dietary Fiber; 4g Net Carbs

Creamy Alfredo Sauce

Ingredients:

8 ounces cream cheese, softened

3/4 cup heavy cream

2 ounces freshly grated parmesan cheese, 1/2 cup

1/4 teaspoon pepper

Pinch nutmeg

1/2 teaspoon garlic powder

Salt, to taste

Pinch fresh parsley, minced, optional

Directions:

In a medium saucepan or nonstick skillet, heat the cream cheese on medium-low heat, stirring until melted and smooth. Gradually blend in the cream until smooth. Stir in the parmesan and seasonings. Cook and stir over low heat until smooth and creamy, thinning with water until thick but pourable. Serve over chicken, vegetables or other dishes.

Makes about 6 servings

Per Serving: 279 Calories; 27g Fat; 7g Protein; 2g Carbohydrate; trace Dietary Fiber; 2g Net Carbs

Ranch

Ingredients

1/4 cup mayonnaise

1 tablespoon sour cream

2 tablespoons heavy cream

1 teaspoon white vinegar

2 drops Tabasco

1/8 teaspoon granular Splenda

1/4 teaspoon garlic powder

1/8 teaspoon onion powder

1/8 teaspoon celery salt

1/4 teaspoon pepper

1/8 teaspoon dill

1/2 teaspoon chives

1 teaspoon fresh parsley, minced

Directions:

Mix all of the ingredients and chill well before serving.

Makes about 7 tablespoons

Per Tablespoon: 76 Calories; 8g Fat; trace Protein; 1g Carbohydrate; trace Dietary Fiber; 1g Net Carb

Per 2 Tablespoons: 178 Calories; 19g Fat; 1g Protein; 2g Carbohydrate; trace Dietary Fiber; 1.5g Net Carbs

Zucchini Fries

Ingredients:

1 medium zucchini

1 tsp. salt, plus more for final seasoning

¼ tsp. freshly cracked pepper

3 ½ Tbsp. almond meal or flour

1 cup EVOO

Directions:

Use julienne peeler to cut zucchini into "noodles". Sprinkle salt and pepper on the zucchini strips and toss to evenly coat. Place seasoned zucchini strips in a strainer and allow to sit about 25 minutes. Dry off zucchini as best you can.

Placed zucchini in a medium bowl and sprinkle with flour – toss to evenly coat with flour. If there are large clumps of tangled zucchini strips, carefully untangle by pulling apart. Shake out excess flour and set zucchini aside.

In a heavy-bottom saucepan or wok, heat olive oil over med high heat until it’s relatively hot but not smoking. In batches (about 2) dropped zucchini in oil and cook until the zucchini is a rich yellow, about 45 seconds to 1 minute.

Place zucchini fries on paper towel to drain. Salt to taste.

Recipe and photo thanks to http://ceramiccanvas.com/

Tomato Mozzarella Salad

Ingredients:

Tomatoes

Fresh Mozzarella

Fresh Basil Leaves

EVOO

Balsamic Vinegar

Salt and Pepper to taste

Directions:

Slice and assemble as shown.

Cauliflower Pizza Crust

Ingredients:

2 cups RAW fresh riced cauliflower (grate or food process, I used the food processor

2 cups grated cheese (I used the pizza blend)

2 Two eggs

Sprinkle crust with your favorite seasoning (I used tomato basil Mrs. Dash blend)

Favorite sauce

Favorite toppings

Directions:

Mix cauliflower, grated cheese, and eggs together and spread VERY THIN onto oiled and dusted with Parmesan cheese baking sheet. Make sure you have no holes in the dough. This recipe is enough for one cookie sheet.

Cook in a preheated oven at 450 degrees for 20-22 minutes. You want the edges dark brown.

Remove from oven and let stand for about 10 minutes. (turn on your broiler at this point)

After 10 minutes, add your toppings and place back into oven under the broiler. Watch closely and remove when toppings are melted/cooked.

Zucchini Bread

Ingredients:

Vegetable oil spray for greasing baking pan

1 cup soya powder (I used whey protein isolate)

1 cup almonds, finely ground

1 cup granular sugar substitute (I used 1 cup Xylitol)

1 1/2 teaspoons ground cinnamon

1/2 teaspoon nutmeg

1/2 teaspoon salt

1/2 teaspoon baking soda

1/2 teaspoon baking powder

1/2 cup vegetable oil

4 large eggs

1 medium zucchini, coarsely grated (about 1 1/2 cups)

1 teaspoon vanilla extract

Directions:

Preheat oven to 350 F. Grease an 8x 4 loaf pan generously with oil spray; set aside. In a large bowl whisk together bake mix, ground almonds, sugar substitute, cinnamon, nutmeg, salt, baking soda and baking powder. In a medium bowl, whish together oil, eggs, zucchini and vanilla extract. Mix zucchini mixture into dry ingredients until just combined. Pour batter into prepared pan. Bake 45 minutes until golden brown and a cake tester inserted in center comes out clean. Cool in pan for 10 minutes before removing loaf from pan. With a serrated knife, cut into 18 slices for serving.

Nutritional Information

Per Serving:

Net Carbs: 2.5 grams

Fiber: 2.0 grams

Protein: 5.0 grams

Fat: 9.0 grams

Calories: 115

Pumpkin Pancakes

Ingredients:

1 large egg

1/2 cup pumpkin puree'

1/3 cup flaxseed meal

1/3 cup whey protein powder

1 Tablespoon butter - softened

1/2 teaspoon vanilla extract

2 Tablespoons sour cream

2 packets splenda or equivalent

1/2 teaspoon cinnamon

1/4 teaspoon ginger

1/4 teaspoon ground cloves

1/4 teaspoon ground allspice

1/4 teaspoon baking powder

1/4 teaspoon baking soda

Directions:

In a medium bowl, lightly beat the egg. Blend in pumpkin, butter, vanilla and sourcream. In a seperate bowl, sift together all dry ingredients. Combine wet and dry ingredients. Mix well. On a lightly greased skillet or fry pan, dollop out about 1/3 cup of batter to make each pancake.

This makes about about 4 pancakes.

2 servings

This recipe has about 14 net carbs per serving.

Mounds Candy Bars

Ingredients:

¾ cup dark chocolate chips

½ cup unsweetened shredded coconut

¼ cup coconut oil

1 tablespoon agave nectar (if you want a sweeter filling, try 2 tablespoons)**

Directions:

Melt chocolate in a small pan over very low heat; you can use a double boiler if you wish and temper the chocolate

Using a small paint brush, coat the bottom and sides of a mounds candy mold

Place mold in freezer for 10 minutes to allow chocolate to harden

In a small bowl, combine shredded coconut, coconut oil and agave

Remove mold from freezer

Fill chocolate lined molds with coconut mixture

Paint chocolate over coconut mixture to cover bars

Place in freezer for 10 minutes to harden

Remove from freezer, turn mold upside down and pop mounds out of mold

Serve

Makes 9 mounds bars (depending on your candy mold)

**Agave Nectar: not on protocol for P3

photo provided courtesy of elanaspantry.com

Recipe provided courtesy of elanaspantry.com.

Pancakes

Ingredients:

5 tablespoons vanilla whey protein powder *

1 teaspoon baking powder (see update below)

Pinch salt

2 egg

2 teaspoon oil

4 teaspoons water, optional (see update below) **

Oil or cooking spray, for the pan

Directions:

Whisk all of the ingredients, except for the water and cooking spray, in a small bowl until smooth. Add up to 1 tablespoon of water if you'd like a thinner batter. Meanwhile, lightly grease a small nonstick skillet with oil or cooking spray and heat on medium. Pour in the batter and tilt the pan to spread the batter evenly over the bottom of the skillet. When bubbles appear all over the pancake and the batter on top looks like it's starting to set up carefully work a spatula around the edges and then under the pancake to flip it over. Cook until the second side is lightly browned. Don't let it get too dark or it will taste a little bitter. Serve with butter and low carb syrup, if desired (not included in the counts).

Makes 2 large pancake

* The counts are based on using Body Fortress brand whey protein powder.

Per Pancake: 179 Calories; 10g Fat; 18g Protein; 3g Carbohydrate; 0g Dietary Fiber; 3g Net Carbs

Recipe credit goes to: Linda's Low Carb Recipe

Cream Cheese Spread

Ingredients:

3 ounces cream cheese, softened

1 tablespoon unsalted butter, softened

2 tablespoon granular Splenda or equivalent liquid Splenda

1 teaspoon vanilla

Directions:

Beat all of the ingredients until smooth. Spread on muffins or scones.

Makes about 8 tablespoons

Do not freeze

With granular Splenda:

Per Tablespoon: 53 Calories; 5g Fat; 1g Protein; 1g Carbohydrate; 0g Dietary Fiber; 1g Net Carbs

With liquid Splenda:

Per Tablespoon: 51 Calories; 5g Fat; 1g Protein; trace Carbohydrate; 0g Dietary Fiber; trace Net Carbs

Recipe credit goes to: Linda's Low Carb Recipe

Lemon Poppyseed Muffins

Ingredients:

4 ounces almond flour, 1 cup

1/2 cup golden flax meal, 2 ounces

1 teaspoon baking powder

1/8 teaspoon salt

1 teaspoon poppy seeds

1 cup granular Splenda or equivalent liquid Splenda

2 tablespoons butter

1 teaspoon pure lemon extract

1 teaspoon vanilla

2 tablespoons heavy cream

2 tablespoons water

2 eggs

Directions:

In a small bowl, stir together the almond flour, flax meal, baking powder, salt, poppy seeds and granular Splenda, if using. In a medium microwave-safe bowl, melt the butter in the microwave. Stir in the liquid Splenda, if using, the extracts, cream and water. Add the dry ingredients and the eggs to the butter mixture; stir with a wooden spoon until well blended. Fill 6 paper-lined muffin cups with the batter, dividing it evenly among them. You can spray the liners with cooking spray, but they didn't seem to stick too much. Bake at 350º 15-20 minutes, until the tops are golden brown. Cool 5 minutes on a rack before removing from the pan. Serve warm or at room temperature. Store in the refrigerator. Serve with butter or Cream Cheese Spread.

Makes 6 servings

Can be frozen

TIP: You can mix the dry ingredients ahead of time and store them in a zipper bag in the freezer until you're ready to make the muffins. Be sure to label the bag and bring the muffin mix to room temperature before using.

With granular Splenda:

Per Muffin: 253 Calories; 21g Fat; 8g Protein; 11g Carbohydrate; 4.5g Dietary Fiber; 6.5g Net Carbs

With liquid Splenda:

Per Muffin: 237 Calories; 21g Fat; 8g Protein; 7g Carbohydrate; 4.5g Dietary Fiber; 2.5g Net Carbs

Recipe credit goes to: Linda's Low Carb Recipe