Thread: P3 Friendly Recipes [ORGANIZED]

“P3 heads up”

Some sample menus for those of you who don't know where to start with how your intake should look WEBSITE

Some good tips to avoid steak days WEBSITE

How to reintroduce foods slowly and sneak up on those calories (without them sneaking up on you instead) WEBSITE

Clarification on when to get off the VLCD Do you wait 2 or 3 days after p2 before starting p3???

Some high protein foods to have in P3/P4 so that you don't get protein deficiency WEBSITE

Some more P3 tips WEBSITE

A very good general P3 guideline WEBSITE

Another transition guide WEBSITE

A good thread on how much fat and protein we should have in P3 WEBSITE



A good P3 guide with food lists, stabilization guide, and transition tips WEBSITE

A P3 food and veggie list WEBSITE

Another foods and tips site WEBSITE

Just in case, here's the guide for a steak or protein day WEBSITE

And here's some info on food combining. People say it helps digestion and to avoid those sudden jump gains Read This First: What is Cycling?


[Collection of threads, links and info submitted by Hachi from the ladies over at "Starting 22nd January 2011, Anyone need a buddy???"]

Amond Pizza Crust

Hachi said "I thought I'd put up a recipe I found for almond flour pizza crust. The nice thing is you can put whatever toppings you like on it, and the crust is P3 friendly. Remember, pre-cook meat toppings or you'll get a greasy soggy mess. Veggies can be put on raw or partly cooked. Swiss and mozzarella melt best and most evenly. Hey, just because I don't eat cheese doesn't mean I won't cook with it for others"


***
Almond Flour Pizza Crust
Makes one small pizza crust…enough for 2 people when eaten with a salad

Ingredients…
1 cup almond flour (Bob’s Red Mill or other)
1 whole egg
1 tsp olive or canola oil
1/4-1/2 tsp dried basil, crumbled to release oils
1/4-1/2 tsp salt

Preparation…
1) Preheat oven to 350.

2) Spray cookie sheet with non-stick spray.

3) Dump all ingredients in a small bowl. Stir to combine. If too soft and mushy, add 1-2 tablespoons more almond flour. The goal is to make a dough that is firm enough to pat into a ball that will hold its shape, so keep adding flour until you have a nice dough ball.

4) Gather up the dough in your hands and pat into a ball.

5) Put the dough ball on the cookie sheet and gently pat it into a circle about 1/4” thick and building up sides to 1/2 inch thick. It won’t be a BIG pizza crust. Maybe 7” or 8” in diameter.

6) Put crust in oven and bake for 15 minutes or until slightly browned on the edges. It should not be soft and uncooked anywhere.

7) Now the crust is ready for your toppings (ex: sun-dried tomatoes, marinated mozzarella cheese, balsamic glazed onions, olives, veggies) . Distribute toppings over the crust; bake another 15 minutes or until cheese is melted. Cool pizza on rack so it doesn’t get soggy. Serve with tossed salad.

By Candyce Roberts MS,RD,CDE


[Repost of Hachi - WEBSITE - from "Starting 22nd January 2011, Anyone need a buddy???" thread]

Cauliflower Pizza Crust

You Won't Believe it's Cauliflower Pizza Crust

1 cup cooked, riced cauliflower* (I use raw cabbage run through the food processor instead)
1 egg
1 cup mozzarella cheese
1/2 tsp fennel
1 tsp oregano
2 tsp parsley

**tomato paste (add Italian seasonings) toppings (make sure meats are cooked)
mozzarella cheese
Preheat oven to 450 degrees Fahrenheit.

Spray a cookie sheet with non-stick spray.

In a medium bowl, combine cauliflower, egg and mozzarella. Press evenly on the pan. Sprinkle evenly with fennel, oregano and parsley. Bake at 450 degrees for 12-15 minutes (15-20 minutes if you double the recipe). Remove the pan from the oven. To the crust, add sauce, then toppings and cheese. Place under a broiler (grill for the Europeans) at high heat just until cheese is melted **.


[Repost of Shelly0306 > reposting Grammy1952 - found in "Starting 22nd January 2011, Anyone need a buddy???"]

FLOURLESS CHOCOLATE ALMOND CAKE


• 6 ounces SCHARFFEN BERGER 70% Cacao Bittersweet Chocolate
• ¼ cup espresso or double strength coffee
• 10 tablespoons butter
• ¾ cup plus 2 tablespoons sugar
• 6 large eggs, separated
• ¼ teaspoon salt
• 2 cups almonds, toasted and finely ground
PREPARATION

Preheat oven to 375 degrees F. Lightly grease and flour a 9-inch springform pan. Line the bottom with parchment.



In the top of a double boiler or in a bowl placed over a pan of simmering water, melt the chocolate and coffee.



With an electric mixer and a paddle attachment, beat the butter and sugar until ivory colored. Add the egg yolks, two at a time. Continue to beat until the mixture is light and airy. Fold in the cooled melted chocolate.



In a separate bowl, whip the egg whites with the salt until they form stiff peaks. With the beater running, add two tablespoons sugar and beat until glossy. Fold the ground almonds into the whites. Fold the chocolate mixture into the egg white mixture.



Pour into the prepared pan. Place in the oven and immediately turn the heat down to 350 degrees F. Bake 15 minutes. Turn the oven down to 325 degrees F. Bake an additional 45 minutes. Turn the oven down to 300 degrees and bake 15 to 20 minutes. Turn the oven off and leave in the oven, with the door ajar, for another 30 minutes.



Cool on a rack. Remove the sides of the pan. Serve sprinkled with confectioners’ sugar. Whipped cream is optional.

***


[Hachi - WEBSITE - posted over at "Starting 22nd January 2011, Anyone need a buddy???"]

Homemade Almond Flour


Ingredients:

-Blanched almonds

Utensils:

- Coffee grinder, cleaned
- Sifter (preferably one that has only one layer of mesh as the almonds tend to clog the triple layer
ones)
- Butter knife
- 1/2 cup
- A kitchen scrub brush for cleaning the sifter
- A medium bowl to catch the flour

Directions:

- fill your coffee grinder to the rim with blanched almonds. Grind for about 30 seconds giving it a little shake to help the almonds move towards the "funnel", you will know it's done when it thickens, and just starts clinging to the sides as it folds over. It should be light and about the same diameter as table salt. When the almonds grind into flour it grows in volume, so it will be higher than the edges.
-You can use the almond flour 'as is' for fast recipes where you don't mind if there are a couple of almond slivers


OR continue for finer results

-Add 1/4 cup of the flour to your sifter. Sift into a medium bowl. If any larger almond bits get caught in the sifter, use your butter knife to fish them out.
-Repeat this process with the remaining flour. Add the larger bits back to the coffee grinder and grind to a fine powder.

-Keep grinding almonds until you get the desired amount of flour.

Cleaning - Use a scrub brush to help remove any almond particles stuck in your sifter.
Almond flour will keep at room temperature for 1-2 weeks,or in your fridge for about 1-3 months. Here is a little comparison of the quality of commercial almond flour and my home made version.


[Hachi - WEBSITE (forgot to grab website - will edit this soon lol) - from thread "Starting 22nd January 2011, Anyone need a buddy???"]

Homemade Sprout Flour


Sprouting wheat is one of the 3 ways traditional societies used to prepare their grains before eating. This careful preparation of wheat and other grains is necessary in order to break down the antinutrients, toxins, and difficult to digest proteins (i.e., gluten) so as to optimize digestibility and to allow maximum absorption of nutrients. Unfortunately, this careful preparation method has been lost with our modern cooking methods which focus on speed and convenience rather than nutrient density and digestibility!


Many healthy home economists are returning to these wise and traditional preparation methods, especially as allergies and intolerances to grains continue to explode in the industrialized world. It is amazing to me how many folks label themselves as “gluten intolerant”. If they only realized how simple cooking techniques will easily break down the gluten and allow them to enjoy wheat again!
Today’s blog will focus on the sprouting of grains, and wheat in particular. Sprouting wheat before grinding into a flour and then cooking/baking breaks down the gluten and increases the nutrition of the grain substantially. For instance, vitamin C is produced by sprouting grain, but it is absent in the unsprouted form. Vitamin B content is increased dramatically by sprouting as are carotenes. Irritating substances in the hull of the wheat are inactivated by sprouting as well. These inhibitors (phytic acid) have the potential to neutralize the enzymes in our digestive tract, so sprouting exponentially increases ease of digestion!

Much media attention has been focused recently on the problem of aflatoxins in grains. Aflatoxins are potent carcinogens in grains and are present in high quantities in highly processed foods such as crackers, cookies, chips, and cereals. Sprouting inactivates aflatoxins, which is just another reason to follow the wisdom of traditional peoples in grain preparation!

Sprouting takes a bit of time, but it is quite easy and can be done in bulk so that you only have to do it every month or so depending on how much sprouted flour you use. The first item you need to sprout is a quart size or half gallon size glass container with a screen lid. Many health food stores sell sprouting jars, but you can easily make one yourself at home using a glass jar and a clean pair of pantyhose cut to fit the lid of the jar and fastened with a rubber band.

Once you have your jar ready, fill it no more than halfway with the grain you wish to sprout. I use organic spelt or organic soft white wheat that I obtain from my local BreadBeckers co-op.

Rinse the wheat several times with filtered water until the berries are completely wet. Then fill the jar until almost full with water and let the berries soak overnight. The next morning, tip the jar and drain out the water using the screen lid to prevent the berries from spilling out. Rinse the wheat one more time and then invert the jar and let it sit at an angle to facilitate draining and allowing the circulation of air.

I use my grain grinder as a support for the jar so that the draining occurs right over the kitchen sink. Every few hours, rinse the wheat again and reset the jar in the draining position. In anywhere from a few hours to a few days (depending on the time of year and warmth/humidity in your home), small white buds will appear on the ends of the wheat kernals. When this occurs, pour the sprouted wheat kernals into baking pans and place in a dehydrator or a warm oven (150 F) for about 24 hours until fully dried.

After the sprouted wheat berries are dried, you can then store them in an airtight container in the refrigerator, or grind immediately and then freeze the sprouted flour. Use sprouted flour just like you would use regular flour in your favorite baking recipes. Note that baked goods made with sprouted flour are much more digestible/filling. As a result, you will find that you eat much less than the same item made with unsprouted flour!

[Repost Hachi - WEBSITE - VIDEO - THREAD]

Waffles and Pancakes

Waffles and Pancakes - http://newconnexion.net/articles/ind...e_Gourmet.html

Makes about 8 small waffles or about 15 pancakes
The batter is quick to make and produces waffles and pancakes that taste exactly like those you used to eat. The pancakes can be a bit hard to flip, so make them small. Be aware that the batter cooks and burns faster because of the honey. Serve topped with plain yogurt or whipped cream made from whipping cream yogurt (see Whipped Cream below), or berries and banana slices.

1 cup almond flour
¼ tsp salt
¼ tsp baking soda
4 large eggs
2 Tbsp honey
1 tsp pure vanilla extract
1. Heat the waffle iron or pancake griddle.
2. Mix the almond flour, salt and baking soda in a medium-sized bowl.
3. Add the eggs, honey and vanilla to the flour mixture and combine thoroughly - it is easiest to mix with a whisk. If you would like the batter to be thicker, refrigerate for about 15 minutes or add more almond flour.
4. Spoon the batter onto the hot waffle iron or pancake griddle and cook according to the manufacturer's instructions.
5. Serve immediately or store in the refrigerator or freezer for future use.
Whipped Cream

It's easy to make whipped cream from yogurt made from whipping cream. Just beat the whipping cream yogurt with an electric mixer as you would regular whipping cream and add honey to taste.

REVIEWS:

“…The only change I made was adding some banana (and I used Truvia as my sweetener)….” -7inSRussia




[Repost of Hachi - WEBSITE - THREAD]

Mayo recipe


***
Prep Time: 10 min Level: Intermediate Yield: 9floz

Ingredients
• 1 egg yolk
• 1/2 teaspoon fine salt
• 1/2 teaspoon dry mustard
• 2 pinches sugar
• 2 teaspoons fresh squeezed lemon juice
• 1 tablespoon white wine vinegar
• 1 cup oil, safflower or corn
Directions

In a glass bowl, whisk together egg yolk and dry ingredients. Combine lemon juice and vinegar in a separate bowl then thoroughly whisk half into the yolk mixture. Start whisking briskly, then start adding the oil a few drops at a time until the liquid seems to thicken and lighten a bit, (which means you've got an emulsion on your hands). Once you reach that point you can relax your arm a little (but just a little) and increase the oil flow to a constant (albeit thin) stream. Once half of the oil is in add the rest of the lemon juice mixture.

Continue whisking until all of the oil is incorporated. Leave at room temperature for 1 to 2 hours then refrigerate for up to 1 week.


[Reposting Hachi - WEBSITE - THREAD]

SHEPHERD’S PIE


INGREDIENTS
▪ 1 head cauliflower
▪ 4 tablespoons butter
▪ 1–3 tablespoons cream (optional)
▪ salt & pepper taste
▪ 3 tablespoons olive oil
▪ 1 medium onion, chopped
▪ 1 cup frozen organic peas & carrots, thawed
▪ 3/4 cup frozen organic green beans, thawed
▪ 1 pound ground grass-fed beef or bison
▪ 1 tablespoon coconut flour or almond flour
▪ 3/4 cup beef stock or broth
▪ 1 tablespoon chopped fresh thyme or 1 teaspoon dried
▪ 1 tablespoon chopped fresh rosemary or 1 teaspoon dried

Instructions:

Preheat oven to 400°F. Break the cauliflower into chunky pieces and steam until just tender. Put in the food
processor with 2 tablespoons butter and process until smooth. Add salt & pepper to taste. Optional: Add cream
1 tablespoon at a time until smooth but still fairly thick. Set aside.

Heat oil in a skillet over medium-low heat. Add onion and sauté several minutes until soft. Add beef and cook
for about 5 minutes, stirring to break up the meat so it browns evenly. Add peas, carrots and green beans and
cook another five minutes.

Stir in the coconut flour. Add broth and herbs and reduce the heat to low and simmer, stirring occasionally, for
about 5 minutes. Add salt and pepper to taste. Remove from skillet and put into a 9-inch pie pan. Spread the
cauliflower over the top.

Scatter 2 tablespoons of butter cut into small pieces on top of the cauliflower. Bake 30–35 minutes.


REVIEWS: (regarding cauliflower substitute for potatoes alone)

"i made mine with heavy whipping cream, fage yogurt and real butter and salt and pepper. really good! i steamed it first and then put it in the food processor. i tried to mash it by hand once but it wasn't as good. some people like to add grated parmesean for added texture." - Barblg

"I did add in mined garlic, parmesan cheese, cream and butter" -Pagilium





[Submitted by Cherie Randall on Mark Sisson's "Reader Created Cookbook" - WEBSITE]

Just remember that where it says sugar, honey, chocolate (with added sugar), etc. in the recipe you should make the appropriate P3 friendly substitutions. Thanks for organizing and putting these up!