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Phase3 issues and observations

  1. Cocoa Crack - my version

    Everyone has their own take on how to make cocoa crack. I've been working on it for a long time, and this is the recipe that I've come up with that I find is best tasting. I've arranged it in a quantity that is good for a one-day serving for me. Making it in small batches helps keep things under control. However, I seldom find that I even want more than this in a day. Of course---adjust amounts and additions to your taste.

    2 T. coconut oil, melted
    2 T. regular cocoa powder ...

    Updated February 2nd, 2016 at 09:14 PM by Leez

    P3 , P3 Recipes
  2. Guacamole Deviled Eggs

    Since St. Paddy's day is approaching, I thought I'd post my recipe for green eggs.

    Seriously good for P3 or anytime. If the amount of mayo freaks you out, you can just use more guacamole and add a bit of vinegar or lemon to replace the acid in the mayo. But c'mon people...its P3....go for the mayo!


    15 hard boiled eggs
    1/2 small red or sweet onion, chopped
    1 tsp. ground chipotle pepper
    1/2C. real mayonaise ...
  3. P3 No carb thickener - Konjac

    Konjac powder (aka glucomannan) is a carb-free, calorie free thickener great for use in P3 or anytime. It is made from an oriental yam, and it is either all fiber or is resistant starch...but either way, you don't digest it so there is no calorie or carb load. You might have also come across this substance in the form of Miracle Noodles. Same ingredient.

    It's flavorless and thickens rather like cornstarch in that it becomes clear and jelly-like.

    Its a little tricky to ...
  4. P3 Cheese Lace (better than cheez-its)


    Great combination with a crisp apple.

    12 inch non-stick skillet
    2 oz. shredded sharp cheddar (or any other hard cheese you like)
    paper towel

    That's it!

    Sprinkle the cheese shreds evenly in the skillet. Cook on high until the cheese melts and a slick of oil starts to appear on top of it. Here is the trick that makes it addictingly crispy: Once you see the oil and a bit of browning has started to happen, ...

    Updated April 14th, 2015 at 02:09 PM by Leez

    P3 , P3 Recipes
  5. make your own Truvia

    This way you know whats in it!

    1 C. erythritol
    1 tsp. pure stevia extract (KAL or Trader Joes's seem to be the best)*
    UPDATE: no longer recommending KAL. They've added malto-dextrin to it now.

    Combine thoroughly.

    Sweetness equivalency:
    1 C. sugar = 1/3 C. blend

    I try to buy the sweeteners already powdered, because they incorporate in recipes better as they don't have to melt. But if you can't get them prepowdered, you can ...

    Updated May 9th, 2015 at 06:52 PM by Leez

    P3 , P3 Recipes
  6. P3 Chocolate Avocado Pudding

    Really rich and satisfying.
    UPDATE: Aug.17, 2017 -- I've refined this recipe and changed out greek yogurt, whose tanginess is better suited to a fruit based avocado icecream, with cottage cheese and almond milk. It is perfect in both mild creamy taste and silky fluffy texture now.

    1/2 avocado
    1/2 C. cottage cheese (I like Daisy 2%)
    1/4 C. almond milk
    1T. each regular cocoa and dark dutched cocoa powder
    pinch salt
    sweetener ...
  7. Hummus

    A recipe good for P3 or anytime. Credits to Graham Kerr. Truly the best hummus recipe I've found anywhere. [Note: garbanzos are a caution food for P3. But you can also make this recipe with roasted eggplant or raw, peeled zucchini (suggested changes below) as an alternative.]

    1 can chick peas (garbanzos) drained
    2 cloves garlic
    2 T. tahini (sesame butter)
    2 T. olive oil
    2 T. water
    juice of 1 lemon
    1/4 tsp salt
    pinch cayenne pepper

    Updated May 20th, 2015 at 03:31 PM by Leez

    P3 , P3 Recipes
  8. P3 low carb pancakes

    These are so good, I don't even want regular pancakes anymore.

    Makes 4 cakes on a 12 inch pan or griddle.

    2 eggs
    2 T. coconut flour (you can substitute golden flaxmeal, I sometimes use both)
    1/4 C. ricotta cheese
    vanilla or nutmeg
    1/2 tsp. baking powder (you can leave this out, OR you can make your own--Use a 1/4 tsp cream of tartar plus 1/8 tsp baking soda. Regular baking powder contains cornstarch, which is only needed if the baking ...

    Updated July 27th, 2014 at 01:29 PM by Leez

    P3 , P3 Recipes
  9. P3 Avocado ice cream

    One of my favorite ways to get avocado goodness into P3 eating. Makes two good size servings. Freeze the second one and to restore to creaminess, microwave 30-60 seconds, break into chunks, microwave 30 seconds more and then stir until creamy and smooth again.

    Best made in a VitaMix or other powerful blender. Start it on HIGH and use your tamper until you hear the blades running smoothly and you get that clover-leaf formation in the container. (My machine ususally shuts itself ...

    Updated June 15th, 2015 at 12:10 PM by Leez

    P3 , P3 Recipes
  10. Cajun Spice Blend

    I use this all through P2 and beyond, because its a great flavor profile for nearly anything savory. Put everything but the salt in a coffee grinder or spice blender:

    1 Tablespoon each (eliminate or replace as you like):
    cayenne pepper (cut this or replace with paprika if you like it milder)
    black pepper
    onion powder
    garlic powder
    chili powder

    1 teaspoon each:
    sweet basil,

    Updated March 9th, 2015 at 10:36 AM by Leez

    P2 , P2 Recipes , P3 , P3 Recipes
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