hCG Phase 2,3,4 Ground Beef With Sliced Bell Peppers

by In Main Meals Tagged , , ,

This is a meal I eat from time to time, not very often. It is perfect if you have some spare ground beef laying around.

Ingredients: Coconut Oil, Onions, Ground Beef, Spinach, Spices and a Bell Pepper.

Instructions:

  • 1. Cut an onion in little pieces.
  • 2. Put coconut oil on pan, turn up the heat.
  • 3. Add onion to pan, stir for a minute or two.
  • 4. Add ground beef.
  • 5. Add some spices (I use a spice mix, but salt and pepper work fine).
  • 6. Add spinach.
  • 7. (Optional) If you want to spice things up a bit, add some black pepper and chili powder.
  • 8. Stir fry until ready, serve with a sliced bell pepper.

hCG Phase 2 3 4 Moroccan Meatballs

by In Main Meals Tagged , , , 32 Comments

Morocco has long been on my list of must-visit countries. Twisty alleys, markets crowded with vendors, scampering trained monkeys… I need to see it all.  The country sits in the northwestern corner of Africa, and the influence of Arab and Moorish invaders can be tasted in traditional Moroccan cuisine. Lucky us! Spices like aromatic cinnamon, cumin, and paprika are prevalent, along with herbs like mint and parsley. These meatballs are seasoned with essential Moroccan spices, then simmered in tomatoes that cloak them in a sauce that tastes like mystery and adventure.

INGREDIENTS:

MEATBALLS:

1/2 cup fresh parsley leaves, minced (about 2 tablespoons)

1 tablespoon paprika

2 teaspoons ground cumin

1 teaspoon Himalayan salt

1/4 teaspoon ground black pepper

1 kgs fat free minced beef

SAUCE:

1 tablespoon coconut oil

2 medium onions, diced (about 2 cups)

2 garlic cloves, minced (about 2 teaspoons)

2 teaspoons paprika

2 teaspoons ground cumin

1 teaspoon salt

1/4 teaspoon ground black pepper

2 medium tomatoes, diced (about 2 cups)

1 1/2 cups water

2/3 cup low sodium tomato paste

1/2 cup fresh parsley leaves, minced (about 2 tablespoons)

garnish: 1/4 cup roasted pistachios, chopped

DIRECTIONS:

1

In a large mixing bowl, combine the parsley, paprika, cumin, salt, and pepper with a fork. With your hands, crumble the lamb into the bowl and knead until all of the ingredients are incorporated.

2

Moisten your hands with water and shake to remove excess. Measure a level tablespoon of lamb and roll into a ball between your palms. Line up the meatballs on a baking sheet until it’s time to put them in the sauce.

3

Heat the oil in a large, deep skillet or pot. Add the onion and sauté until soft, about 5 minutes. Add the garlic, paprika, cumin, salt, and pepper and stir until fragrant, about 30 seconds. Add the tomato paste and stir-fry 1 minute. Add the water, chopped tomatoes, and parsley to the pan and stir to combine.

4

Bring the sauce to a boil, then gently place the meatballs in the skillet, cover, and reduce heat to simmer. Cook 40 minutes covered, then remove the lid and cook an additional 20 minutes, until the sauce has thickened. Sprinkle each serving with a few teaspoons of chopped pistachios. Bonus points if you serve them on top of Oven-Roasted Cauliflower Rice.

hCG Phase 2 3 4 Moroccan Meatballs

by In Main Meals Tagged , , , 5 Comments

Morocco has long been on my list of must-visit countries. Twisty alleys, markets crowded with vendors, scampering trained monkeys… I need to see it all.  The country sits in the northwestern corner of Africa, and the influence of Arab and Moorish invaders can be tasted in traditional Moroccan cuisine. Lucky us! Spices like aromatic cinnamon, cumin, and paprika are prevalent, along with herbs like mint and parsley. These meatballs are seasoned with essential Moroccan spices, then simmered in tomatoes that cloak them in a sauce that tastes like mystery and adventure.

INGREDIENTS:

MEATBALLS:

1/2 cup fresh parsley leaves, minced (about 2 tablespoons)

1 tablespoon paprika

2 teaspoons ground cumin

1 teaspoon Himalayan salt

1/4 teaspoon ground black pepper

1 kgs fat free minced beef

SAUCE:

1 tablespoon coconut oil

2 medium onions, diced (about 2 cups)

2 garlic cloves, minced (about 2 teaspoons)

2 teaspoons paprika

2 teaspoons ground cumin

1 teaspoon salt

1/4 teaspoon ground black pepper

2 medium tomatoes, diced (about 2 cups)

1 1/2 cups water

2/3 cup low sodium tomato paste

1/2 cup fresh parsley leaves, minced (about 2 tablespoons)

garnish: 1/4 cup roasted pistachios, chopped

DIRECTIONS:

1

In a large mixing bowl, combine the parsley, paprika, cumin, salt, and pepper with a fork. With your hands, crumble the lamb into the bowl and knead until all of the ingredients are incorporated.

2

Moisten your hands with water and shake to remove excess. Measure a level tablespoon of lamb and roll into a ball between your palms. Line up the meatballs on a baking sheet until it’s time to put them in the sauce.

3

Heat the oil in a large, deep skillet or pot. Add the onion and sauté until soft, about 5 minutes. Add the garlic, paprika, cumin, salt, and pepper and stir until fragrant, about 30 seconds. Add the tomato paste and stir-fry 1 minute. Add the water, chopped tomatoes, and parsley to the pan and stir to combine.

4

Bring the sauce to a boil, then gently place the meatballs in the skillet, cover, and reduce heat to simmer. Cook 40 minutes covered, then remove the lid and cook an additional 20 minutes, until the sauce has thickened. Sprinkle each serving with a few teaspoons of chopped pistachios. Bonus points if you serve them on top of Oven-Roasted Cauliflower Rice.

hCG Phase 2,3,4 Savoury Cheese and Chive Waffles

by In Breakfast Tagged , , , , , , 13 Comments

This is one of my most favourite weekend breakfast recipes.  I love waffles, and I just absolutely love this brekkie!

INGREDIENTS

1 cup processed, raw cauliflower (should resemble coarse crumbs)
1 cup processed mozzarella shredded cheese
1/3 cup Parmesan cheese/shredded
2 eggs
1 tsp garlic powder
1 tsp onion powder
1/2 tsp pepper
1 Tbsp chives
fresh parsley, optional
sun-dried tomatoes, optional

COOKING METHOD

Heat waffle maker until ready. Add scant 1/4 cups filled with batter on the griddle. Set the timer for 4-6 minutes, peeking after minute four. If the waffle maker sticks, let cook slightly longer. Remove once cooked. allow to cool on a plate. Refrigerate remaining.

Makes 6 waffles.

Foods That Boost Your Immune System #1

by In Blog, Salads & Dressings Tagged , , 18 Comments

Elderberry

It’s an old folk remedy. This fruit is loaded with nutrients called antioxidants, and it may help fight inflammation. In some lab studies, an extract from the berries appears to block flu viruses. But scientists caution that more study is needed. You definitely still need to get a yearly flu vaccination!

Used for its antioxidant activity to lower cholesterol, improve vision, boost the immune system, improve heart health and for coughs, colds, flu, bacterial and viral infections and tonsillitis. Elderberry juice was used to treat a flu epidemic in Panama in 1995.

Beneficial components in Elderberries

Elderberries contain organic pigments, tannin, amino acids, carotenoids, flavonoids, sugar, rutin, viburnic acid, vitaman A and B and a large amount of vitamin C. They are also mildly laxative, a diuretic, and diaphoretic. Flavonoids, including quercetin, are believed to account for the therapeutic actions of the elderberry flowers and berries. According to test tube studies these flavonoids include anthocyanins that are powerful antioxidants and protect cells against damage.

Health Benefits of Elderberries

Elderberries were listed in the CRC Handbook of Medicinal Herbs as early as 1985, and are listed in the 2000 Mosby’s Nursing Drug reference for colds, flu, yeast infections, nasal and chest congestion, and hay fever. In Israel, Hasassah’s Oncology Lab has determined that elderberry stimulates the body’s immune system and they are treating cancer and AIDS patients with it. The wide range of medical benefits (from flu and colds to debilitating asthma, diabetes, and weight loss) is probably due to the enhancement of each individual’s immune system.

At the Bundesforschungsanstalt research center for food in Karlsruhe, Germany, scientists conducting studies on Elderberry showed that elderberry anthocyanins enhance immune function by boosting the production of cytokines. These unique proteins act as messengers in the immune system to help regulate immune response, thus helping to defend the body against disease. Further research indicated that anthocyanins found in elderberries possess appreciably more antioxidant capacity than either vitamin E or vitamin C.

Studies at Austria’s University of Graz found that elderberry extract reduces oxidation of low-density lipoprotein (LDL) cholesterol. Oxidation of LDL cholesterol is implicated in atherogenesis, thus contributing to cardiovascular disease.

Elderflowers are also used for their health benefits.

hCG Phase3 &,4 Low Carb Cauliflower Hummus Recipe

by In Side & Sauces Tagged , , , , 2 Comments

I have been missing hummus in a major way lately, and finally got around to trying this experiment with cauliflower to stand in for the chickpeas.  I noticed recently that my low carb cauliflower puree has the consistency of hummus when cold, and thought if I added just the right ingredients I could mask the cauliflower flavor enough to convince people that it was the real thing.

INGREDIENTS
  • 3 cups raw cauliflower florets
  • 2 Tbsp water
  • 2 Tbsp coconut oil
  • ½ tsp salt
  • 3 whole garlic cloves
  • 1.5 Tbsp Tahini paste
  • 3 Tbsp lemon juice
  • 2 raw garlic cloves, crushed (in addition to above)
  • 3 Tbsp extra virgin olive oil
  • ¾ tsp kosher salt
  • smoked paprika and extra olive oil for serving
INSTRUCTIONS
  1. Combine the cauliflower, water, 2 Tbsp avocado or olive oil, ½ tsp kosher salt, and 3 whole garlic cloves to a microwave safe dish. Microwave for about 15 minutes – or until softened and darkened in color.
  2. Put the cauliflower mixture into a magic bullet, blender, or food processor and blend. Add the tahini paste, lemon juice, 2 raw garlic cloves, 3 Tbsp olive oil, and ¾ tsp kosher salt. Blend until mostly smooth. Taste and adjust seasoning as necessary.
  3. To serve, place the hummus in a bowl and drizzle with extra virgin olive oil and a sprinkle of paprika. Use thinly sliced tart apples, celery sticks, raw radish chips, or other vegges to dip with.
NOTES
Approx. nutrition info per ¼ cup: 141 calories, 14g fat, 3.5g net carbs, 2g protein

hCG phase 3 and4 Osso Buco

by In Main Meals Tagged , , , , 12 Comments

This is one awesome recipe – I love it and hope you will too.

INGREDIENTS

1.8kg veal shank, cut across the bone in 2 slices

2 tablespoons coconut oil

1 small onion, chopped

1 small carrots, chopped

3 garlic cloves, chopped

1 teaspoon salt

1 cup diced tomatoes, with their juice

1 cup dry white wine

1 teaspoon dried oregano leaves

2 tablespoons lemon zest or 2 strips lemon peel (2 x 1/2-inch)

1 tablespoon unsalted butter

1 tablespoon grated Parmesan

1/4 cup chopped Italian parsley

DIRECTIONS

In a large, heavy-bottomed pot, heat oil over medium heat. Pat shanks dry, sprinkle with salt and pepper. Brown in oil, two or three at a time. Transfer to a plate.

Add onion, carrot, garlic and salt to the pan and cook 5 minutes, until tender. Add tomatoes, wine and oregano. Return veal to pot.

Bring to a boil, reduce heat to low. Simmer until veal is very tender, about 1 1/2 hours. Transfer veal to a serving platter.

Cook sauce, uncovered 10 minutes more, until slightly thickened; remove lemon peel. Add parsley. Pour sauce over shanks.

NOTE:

I adapted this recipe for Phase 2 when I felt like having Osso Buco, and you can too.  Just leave off the items that you cannot have.

hCG phase 3 and 4 Osso Buco

by In Main Meals Tagged , , , , Leave a comment

This is one awesome recipe – I love it and hope you will too.

INGREDIENTS

1.8kg veal shank, cut across the bone in 2 slices

2 tablespoons coconut oil

1 small onion, chopped

1 small carrots, chopped

3 garlic cloves, chopped

1 teaspoon salt

1 cup diced tomatoes, with their juice

1 cup dry white wine

1 teaspoon dried oregano leaves

2 tablespoons lemon zest or 2 strips lemon peel (2 x 1/2-inch)

1 tablespoon unsalted butter

1 tablespoon grated Parmesan

1/4 cup chopped Italian parsley

DIRECTIONS

In a large, heavy-bottomed pot, heat oil over medium heat. Pat shanks dry, sprinkle with salt and pepper. Brown in oil, two or three at a time. Transfer to a plate.

Add onion, carrot, garlic and salt to the pan and cook 5 minutes, until tender. Add tomatoes, wine and oregano. Return veal to pot.

Bring to a boil, reduce heat to low. Simmer until veal is very tender, about 1 1/2 hours. Transfer veal to a serving platter.

Cook sauce, uncovered 10 minutes more, until slightly thickened; remove lemon peel. Add parsley. Pour sauce over shanks.

NOTE:

I adapted this recipe for Phase 2 when I felt like having Osso Buco, and you can too.  Just leave off the items that you cannot have.

hCG Phase 3 and 4 Low Carb Lemon Meringue Cups

by In Deserts Tagged , , , , , Leave a comment

A wonderful easy sugar free lemon meringue pie that can be made hot or cold, and prepared in advance.

INGREDIENTS

Crumble base

¾ cup almond flour/meal

1 tbsp granulated sweetener of choice (or to taste)

½ tsp ground ginger

55g/ coconut oil melted

3 tbsp water

Lemon custard (curd)

6 egg yolks

1 whole egg

1½ tbsp granulated stevia powder

zest and juice of 2 lemons

110g / 1 stick butter

Meringue

6 egg whites

2 tbsp granulated sweetener of choice (or to taste)

INSTRUCTIONS

Crumble base

Mix all the ingredients together until the mixture resembles breadcrumbs, or biscuit crumbs.

Spread the crumble mixture over a baking tray lined with baking parchment.

Bake at 180C/350F for 10-15 minutes until golden. Turn once or twice in this time so the crumbs brown all over and cook until crispy.

Remove from the oven.

Lemon custard (curd)

While the crumble is baking, whisk together the egg yolks, whole egg, sweetener and lemon juice/zest in a saucepan.

Heat over a very gentle heat (whisking continuously) until it is a smooth custard consistency.

Add the butter and mix again while melting. Stir until thickened again.

Remove from the heat.

Meringue

Whisk the egg whites and sweetener until stiff peaks form.

Place 6 circles of meringue on a baking tray lined with baking parchment.

Bake at 180C/350F for 10 – 15 minutes, or until golden.

To assemble.

Divide the crumble mixture between the 6 glasses or mason jars.

Divide the lemon custard/curd on each of the bases.

Place a baked meringue on top of each to complete the sugar free & low carb lemon meringue pies.

Serve immediately or chill in the fridge until ready to serve.

NOTES

To serve hot, make the crumble base and lemon curd as shown. Layer the base and the curd in individual heatproof jars and cook the meringue directly on top of the sugar free lemon meringue pie.

To serve cold, prepare the 3 layers as shown then construct the sugar free lemon meringue pies and keep covered in the fridge until ready to serve. This way they can be made a day ahead.

hCG Phase 2,3,4 Fish Curry

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I am  not a fan of fish curry or such like dishes, but this is one dish I do love.  It is bursting with flavor and we are very sure you will enjoy it too.

Ingredients

45ml coconut Oil

1 Large Onion, finely chopped

4 Jam Tomatoes (Skins off and Stick blended)

3 Habanero Chillis

2 Tablespoons Brown Seedless Tamarind (Soaked with approx. half a cup of water. Black tamarind can also be used)

I Tbs freshly ground Ginger and Garlic

1 to 2 Pinches of Black Mustard Seeds

1 Pinch Methi Seeds

1.5 Tablespoon rough Sea Salt

1.5 Tablespoons Kashmiri Chilli Powder

1.5 teaspoon Rajah mild curry powder

1.5 teaspoon Rajah all in one curry powder

1 teaspoon Garam Masala

1.25kg Fish Slabs (tail end)

1 Sprig Curry Leaves

1 Tablespoon low sugar Tomato Paste (optional)

Dhania to garnish

Instructions

  1. Braise onions on medium heat.
  2. Add ginger garlic mix, mustard and methi seeds.
  3. Add chillis.
  4. Add masalas and mix
  5. Stir in tomatoes and toss for a few seconds.
  6. Add curry leaves.
  7. Add tamarind water and cook for approx. 10 minutes (until tomatoes are almost melted) on medium to low heat.
  8. Add salt and add fish.
  9. Cook for a further 10 to 12 minutes, turning the fish over once or twice until the fish is fully cooked.