Recipes P3

Black Bean Chocolate Cake

1 can black beans, drained and rinsed (my cans are 15oz)
5 large eggs
1 tbs vanilla extract
1/2 tsp salt
6 tbs coconut oil (or butter if you can’t live without it!!)
3/4 cup Xylitol
6 tbs cocoa powder
1 tsp baking powder
1/2 tsp baking soda
1 tbs water
Preheat the oven to 350º and grease a 9″ cake pan.
Mix together the cocoa, baking powder and baking soda in a small bowl.
In a larger bowl, beat the coconut oil (or butter) until it’s soft and fluffy. Add 2 of the eggs and beat well after each one.

Put the beans, 3 of the eggs, vanilla, sugar and salt into a blender or food processor and blend/process until the mixture is smooth. Add this mixture to the coconut oil/egg concoction and mix to combine.

Stir in the remaining dry ingredients and the water and beat on high for 1 minute until smooth.

Pour the batter into the cake pan and bake for 30-35 mins. The top of the cake should be rounded and firm to the touch, and the cake should be pulling away from the sides of the pan.

Mock Garlic Mashed potatoes

  • 1 medium head cauliflower
  • 1 tablespoon cream cheese, softened
  • 1/4 cup grated Parmesan
  • 1/2 teaspoon minced garlic
  • 1/8 teaspoon straight chicken base or bullion (may substitute 1/2 teaspoon salt)
  • 1/8 teaspoon freshly ground black pepper
  • 1/2 teaspoon chopped fresh or dry chives, for garnish
  • 3 tablespoons unsalted butter

Directions

Set a stockpot of water to boil over high heat.Clean and cut cauliflower into small pieces. Cook in boiling water for about 6 minutes, or until well done. Drain well; do not let cool and pat cooked cauliflower very dry between several layers of paper towels.
In a bowl with an immersion blender, or in a food processor, puree the hot cauliflower with the cream cheese, Parmesan, garlic, chicken base, and pepper until almost smooth.
Garnish with chives, and serve hot with pats of butter.
Hint: Try roasting the garlic and adding a little fresh rosemary for a whole new taste.

Mashed potatoes, made with Cauliflower
* 1 medium cauliflower
* 1 ounce butter
* 1 ounce sour cream or half-and-half (or non-fat sour cream)
* salt
* pepper

Directions
1. Cook cauliflower until fork tender.
2. Drain and mash cauliflower by hand or in food processor until desired consistency.
3. Mix in butter and sour cream, to taste.
4. Add salt and pepper, to taste.
I mash the cauliflower until it is almost creamy, with some small pieces left. This could also be dressed up with some cheese, green onions, crumbled bacon or whatever else one desired.

Fudge
Low Carb, Low Glycemic, Diabetic safe, no added sugar, made with stevia

Serves: 16
Carbs Per Serving: 9.1 g
Prep Time:<25 minutes

Skill Level: Easy

Ingredients
16 ounces low fat or fat free cream cheese, softened
2 unsweetened chocolate squares (1ounce each) melted and cooled
1/2 cup Xylitol or dash of Stevia

1 tsp vanilla extract
1/2 cup chopped pecans

Instructions
In a small mixing bowl, beat the cream cheese, chocolate, Xylitol or dash of Stevia
and vanilla until smooth. Stir in pecans. Pour into 8-inch square baking pan lined with foil. Cover and refrigerate overnight. Cut into 16 squares.

Flax seed bread

  • 1/2 cup ground flax seeds
  • 1 egg
  • 1/2 teaspoon baking powder
  • 1 1/2 teaspoons cinnamon
  • 1 tablespoon yogurt
  • 1 g stevia  (1 packet 0.035 oz)
  1. mix everything in a coffee cup, and put in the microwave for 3 minutes.
  2.  let cool down 5 minutes, slice and enjoy.
  3. spread on cream cheese, or yogurt, or with apples, or you can put whatever you see fit and approved in phase 3.

P3 Lasagna

12 oz ricotta or ff cottage cheese
2-4 long zucchini, sliced long
12 oz spaghetti or tomato sauce
1 pound sausage
1 c mushrooms, chopped
1 t basil, dried
1/2 t oregano, dried
1/2 c parmesan cheese
1 cup Mozzarella

Preheat oven to 375
Mix ricotta/cottage cheese with dried herbs, Parmesan, salt and pepper
Grate mozzarella and set aside
Layer the zucchini on the bottom of baking dish
Smooth a layer of the ricotta/cottage cheese mixture over the zucchini
Sprinkle with mushrooms and/or spaghetti sauce and/or sausage, spaghetti sauce
Sprinkle with mozzarella
Repeat this procedure until you have filled the baking dish
Top with spaghetti sauce and additional mozzarella cheese
Bake lasagna for about 30 minutes or until mozzarella is brown and bubbly on top
Number of Servings: 4

P3 Snickerdoodles

1/2 c butter
1 1/2 c almond flour
1 egg
1/2 tsp vanilla
1/2 tsp liquid stevia
1/4 tsp baking soda
1/4 tsp cream of tartar
2 tsp cinnamon
1 tsp granular stevia in the raw

  1. Mix all ingredients except cinnamon and stevia granules. Chill in refrigerator for 1 hr. Form into small balls and roll in cinnamon/stevia mixture. Bake at 350 for 12-15 min.
    Number of Servings: 12

Mug Cake- You mix it, cook it and eat it right from the mug.

4 Tblsp  Coconut or Almond Flour
3 Packets of Stevia
2 Tblsp Unsweetened Cocoa Powder (Dark Chocolate is even better)
1 Egg
3 Tblsp Milk
3 Tblsp Oil
Splash of Vanilla Extract

Like mentioned above, this recipe is mixed, cooked and eaten in the mug. First stir up all the dry ingredients in the mug. Add the egg and mix well.  Then add the milk, oil and vanilla, stirring it in well, of course, in the mug.
Cook in the microwave for 3 minute on high.   The cake will rise up over the top of the mug and spill over.  Don’t freak out, this is what it’s supposed to do.  :)Finally, let it cool, and then add a little stevia sweetened whip cream on top.

Healthy Coconut Flour Brownies
Serves 12-16

Ingredients:
4 ounces cream cheese, softened
1 1/2 sticks salted organic butter (3/4 cup), softened
1 tablespoon pure vanilla extract
4 large eggs
1 cup sifted coconut flour
3/4 cup erythritol or xylitol
1/2 teaspoon good tasting pure stevia  extract (increase to 1 teaspoon if using honey)
1/4 teaspoon sea salt
1/4 teaspoon aluminum-free baking powder
1/3 cup unsweetened cocoa powder
1/3 cup organic heavy cream
1/2 cup chopped pecans or walnuts

Preparation:
Preheat oven to 350 degrees Fahrenheit.

Brush both sides of an 8″ by 8″ (or 11″ by 7″ for thinner brownies) pan with coconut oil, or spray with extra virgin olive oil cooking spray. Place a cut square of parchment paper in the bottom of the pan.

Beat softened cream cheese with electric mixer until smooth. Beat in butter, vanilla, and sweetener. Whisks together dry ingredients. Add eggs one at a time to cream cheese mixture, and beat until incorporated. Add dry ingredients and heavy cream. Fold in nuts. Pour chocolate mixture into prepared pan, and smooth top with a spatula. Bake at 325 degrees for 45 minutes (40 minutes for the wider pan), until toothpick inserted in center comes out clean, and top feels firm to the touch. When done, place pan on wire rack and cool completely. Cool pan of brownies overnight in the refrigerator. Slice into 12-16 squares, and serve. Store in the refrigerator in an airtight container, or freeze cut brownies, individual wrapped in plastic and aluminum foil.

Chocolate Cheesecake

  • 1 1/4 cups ground almonds, pecans or mix
  • 1/3 cup xylitol
  • 4 tablespoons unsweetened cocoa powder, sifted
  • 1/3 cup unsalted butter, melted

Filling:

  • 2/3 cup xylitol
  • 2 tablespoons arrowroot powder
  • 16 ounces cream cheese, softened
  • 3 eggs
  • 2 cups sour cream
  • 1 cup Choco powder

To prepare crust: Lightly butter bottom of 9” spring-form pan.  Combine ingredients and press mixture onto bottom and 1” up sides of pan. Bake at 350 for 7-8 minutes. Allow crust to cool completely before adding filling.

To prepare filling: Beat xylitol, arrowroot powder, and cream cheese until smooth. Add eggs, one at a time, beating until just blended. Add sour cream and chocolate  and mix well. Pour into spring-form pan, bake in water bath at 325 for 50 minutes. Turn oven off, prop oven door open slightly, and leave cheesecake in oven another 30 minutes. Remove cheesecake from water bath, allow it to sit at room temperature for 30 minutes, then refrigerate for at least 8 hours before serving.

ChocoBerry Smoothie

  • 25-30 blueberries (I use frozen)
  • 3/4 cup milk
  • 1 t sugar free chocolate syrup
  • handful of ice
    1. Add all ingredients to blender.
    2. Blend until reaches desired consistency. Add more milk, if necessary.
    3. Serve.

Taco Shells

Very easy to make and really adds some crunch to your homemade tacos, tostadas, taco salad, etc.
Only ingredient is shredded cheese

  1. Place cheese in a thin layer on a piece of parchment paper.
  2. Microwave for 1 min. at a time, until cheese is bubbly and starts to slightly brown.
  3. While the cheese is still flexible, use the parchment paper to bend the cheese to give it a taco shape.
  4. Let the cheese cool while in this shape. (wrap around a rolling pin or bottle to make a taco shell shape, while cooling.)
  5. When cooled, peel away parchment paper.

Coconut Flour Pizza Crust or Bread Sticks
Makes 6 servings
Net carbs per serving: 3g

⅓ cup coconut flour
¼ cup parmesan cheese
2 tablespoons ground flax
4 large eggs
1-2 tablespoon olive oil
1 teaspoon garlic powder
¼ teaspoon salt
¼ teaspoon cream of tartar
1 teaspoon Italian Seasoning Blend
1 teaspoon parsley
¾ cup mozzarella cheese

Place all ingredients except mozzarella cheese into a food processor. Process until there are no more lumps. Fold in mozzarella cheese. Spread onto greased baking sheet or line sheet with non-stick silicon mat. Bake at 375 F for about 20-25 minutes or until top is browned.

Slice into strips for bread sticks. For pizza, top with sauce and toppings then bake at 350 F for about 12 minutes.

Chocolate Almond Bark
Ingredients:

4 T                          cocoa
3 T                          coconut oil or melted butter
1 T                          agave
6 drops                 vanilla crème stevia
6 drops                 toffee stevia
½ cup                    chopped or slivered almonds

Preparation:
Combine all ingredients and pour into mini cupcake wrappers or a mini ice cube tray (makes approximately 3 pieces of candy so you may choose to multiply the recipe to make additional pieces for future consumption).  Place in refrigerator or freezer for at least 30 minutes.

Strawberry Cheesecake
The crust
1 and 1/2 cups flax, coconut, almond flour or ground pecans
1/4t sea salt
1/4t baking soda { Stir wet ingredients into dry until thoroughly combined.
1t cinnamon Press dough into 9″ pie plate.
1/4 cup olive oil
1 Xylitol
6 drops vanilla stevia
Bake @ 350 for about 12-15 minutes until golden brown. Cool.

The filling
1 pkg cream cheese (check your labels some had not P3 friendly things)
1 Cup whipping cream (whip this up good and thick)
About 5-10 strawberries, chopped with 6 to 10 drops vanilla stevia and xylitol
Whip cream cheese and ½ of the strawberries.
Fold in the whipped cream to this mixture until mixed (don’t over do it) then pour into
cooled crust. Decorate with remaining strawberries, Refrigerate for a couple hours.


Coconut Flour Chocolate Cake

½ C coconut oil, melted or 1 stick butter)
1/3 cup Xylitol
4 eggs room temperature
½ T vanilla stevia
1/8 t sea salt
1 ½ cup flaked coconut (I used organic non-sweetened)
2 T high quality cacoa
¾ C nuts (Optional)
½ C flax flour

Cream Cheese Buttercream Icing:”
Ingredients
* 1 (8 ounce) package cream cheese, softened
* 1T Agave sweetener
* 6 drops stevia toffee
* 1 cups heavy cream
Combine the cream cheese, xylitol, and stevia in a mixing. Fit the mixer with the whisk attachment and mix on medium speed until smooth. While the mixture is still whipping, slowly pour in the heavy cream. Stop and scrape the bottom of the bowl a couple of times while you continue whipping until the cream can hold a stiff peak.

Calories per Ingredient

Here are the foods from our food nutrition database that were used for the nutrition calculations of this recipe.

Calories per serving of Chocolate Delight (Hcg P3)
150 calories of Coconut Oil, (0.08 cup)
16 calories of Cocoa, dry powder, unsweetened, (0.08 cup)
1 calories of Cinnamon, ground, (0.08 tbsp)
0 calories of Stevia 1pkt., (0.83 serving)

8 responses to “Recipes P3

  1. Hi Sandy,
    I just used a square glass backing dish. I think it was 9 x 9 and back for 24 minutes at 325. Hope this helps!

  2. Hi Laurie. The P3 Lasagna recipe doesn’t state the amount of mozarella cheese required in the ingredients list, although it is mentioned in the directions. Can you confirm the amount? Thanks.

  3. Leigh Frederick

    Leigh’s P3 Coconut Almond Cookies
    Pre-heat oven to 375/190
    1/2 cup unsalted softened butter
    4 eggs – I used smaller eggs for this
    10+ pks of stevia – more if you like a really sweet cookie
    1 tsp+ almond flour (or coconut flour)
    1/4 scant tsp salt
    Cream these 5 ingredients together well and let it rest a bit
    Then stir the following into the egg mixture
    1/2 + cup coconut flour
    1/2 + cup chopped almonds
    Now let all this rest for about 5 minutes
    Then stir in
    2 cups coconut shreds
    3/4 tsp almond or vanilla extract
    Drop by teaspoonsful onto parchment (a greased baking sheet might be OK, too)
    These will look very wet – but they hardly spread at all
    Bake about 15 minutes until the edges and the coconut shreds that stick out turn light brown. The cookies are soft and cake-like – yumm

  4. Could you tell me where Almond Flour and Coconut Flour can be purchased? Is it available in Ajijic or Chapala?

    • Hi Beth,
      You can get both at Superlake. For the almond flour, you will need to get slivered blanched almonds and grind them yourself. I use a coffee grinder that has never been used for coffee. Don’t try grinding the whole almonds, too much for a coffee grinder. They also have coconut flour. At the back of the store they have bulk packaged items. This is where the almonds are and the coconut flour is on a shelf in a plastic tub like container. Hope this helps!

      • Thanks so much…this is very helpful! I’m finishing P2 in 5 days and can’t wait to do some of the recipes on this site and also on the Web. I love HCG!…:)

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