Here are some of the quick, easy recipes you saw on today’s Phase One Food Special. For many more delicious ideas and for all other recipes seen on the show not listed here, check out Denni’s new best-selling cookbook, “Cooking Your Way to Good Health”. Eating the Phase One lifestyle has never been easier!
For more information on "Cooking Your Way to Good Health" click here
Apple Cinnamon Amaranth
A sugar-free and nutritious version of the classic cream-of-wheat with sweet apples and cinnamon! By Kristin Kons
Ingredients
• 3 cups water
• 3-4 inch piece of kombu (about ½ a piece), optional
• 1 cup amaranth
• 2 tablespoons coconut oil or organic butter, I like ½ and ½
• ½ teaspoon cinnamon
• ¼ teaspoon sea salt
• 1 ½ teaspoon vanilla extract
• 2 tablespoons xylitol
• 15 drops KAL liquid Stevia, or more to taste
Optional:
• ¼ cup chopped pecans or walnuts
• 1 large diced apple
Directions
1. Add the water and kombu and bring to a boil. I like to grind my kombu into a powder in a coffee bean grinder or nut and spice grinder, you won’t even know it’s in there. It’s like adding a multivitamin to your food!
2. Add amaranth, cover with the lid and bring to a boil, then down to a simmer (low heat) for about 25-30 minutes.
3. If adding apples, add when a small amount of water is left, during the last 5-7 minutes.
4. After 25-30 minutes give the amaranth a good stir to blend the water in; because it sits on top and looks like it’s not done. This does the trick and usually absorbs the rest of the water. Then give it a taste to make sure it is soft and creamy and no longer tastes crunchy.
5. Carefully take out the piece of kombu with tongs if you didn’t grind it into a powder.
6. Take the amaranth off the heat and add coconut oil &/or butter, cinnamon, salt, vanilla, xylitol and stevia. Mix well!
7. Put into individual bowls and add pecans. Enjoy!
Quick notes
Store in an airtight container, like Pyrex, and enjoy hot or cold for breakfast the next day or a healthy snack or dessert. Will keep for 3-4 days in the refrigerator.
Phase 1 Friendly
Chewy Chocolate Cookies
Gluten-free and sugar-free! Smooth creamy almond butter with a touch of buckwheat flour makes for a protein and fiber packed cookie that does more than just satisfy the sweet tooth! By Kristin Kons
Ingredients
· 2 large organic eggs
· 1 cup raw unsalted creamy almond butter
· 1 teaspoon vanilla extract
· ½ teaspoon raw apple cider vinegar
· 12 drops KAL liquid stevia
· ½ cup xylitol
· ¼ cup unsweetened cocoa powder
· 2 tablespoons buckwheat flour
· ½ teaspoon baking soda
· ¼ teaspoon sea salt
· ¼ cup shredded dried coconut (optional)
Directions
1. Preheat oven to 350°. Line 2 cookie sheets (I use an 18 x 13 cookie sheet) with parchment paper. (I use the same parchment paper later to store them)
2. Beat eggs with an electric-mixer in a medium bowl and then add rest of liquid ingredients. Do not mix the rest of the wet ingredients together.
3. Add dry ingredients in a large bowl and whisk together. Then combine the wet and dry ingredients and mix well with an electric-mixer until thoroughly mixed. At first it will seem too dry, but keep mixing and it will form into a thick, fudge-like dough.
4. I use a 1½ tablespoon cookie scoop to evenly portion out the dough onto a cookie sheet. Just leave the dough in round balls, no need to press. They will cook into perfectly round 3” cookies.
5. Bake for 12-14 minutes at 350°. The cookies will be soft and moist on the inside. It’s a little hard to tell when they are golden brown because they are already brown…so I tend to cook them about 12 minutes so they are gooey and moist!
6. Cool the cookies while leaving them on the cookie sheet placed on a wire rack.
7. After they are completely cooled use parchment paper to separate them and store in a Ziploc bag.
Quick notes
Makes 16-18 cookies
These freeze great too and no need for thawing, so you always have a sweet treat on hand to satisfy those cravings!
Phase 2 Friendly because of the cooca
Easy Quinoa Dinner
This is an easy dinner to throw together if you don’t have fresh ingredients on hand or you just need something healthy, but easy. You can stock all of these ingredients in your pantry and freezer so it’s handy for whenever you need it! By Kristin Kons
Ingredients
· 2 cups vegetable broth
· 3-4 inch piece kombu (half a stick) sea vegetable for extra nutrition, optional
· 11/3 cups uncooked quinoa
· 1 package Spicy Turkey Andouille Sausages or Turkey Kielbasa (I like Wellshire brand) or leftover cooked chicken (6-12 ounces), sliced
· Pesto to taste, about ½ cup or to taste (See recipe below or buy your favorite kind)
· 1 bag frozen mixed veggies (like cauliflower, carrots, etc.)
· Spinach, a few big handfuls (seems like a lot, but it wilts down, optional)
· Garlic salt, to taste (optional, I like Mama Garlic by Frontier)
· Salt and pepper, to taste
Directions
1. Add veggie broth with a piece of Kombu to a large stock pot, cover and bring to a boil.
2. Add quinoa to saucepan, cover and bring back to a boil then down to a simmer for 20–30 minutes, until no longer crunchy and all liquid is absorbed. No need to stir while it is cooking.
3. Once all the liquid is absorbed, stir in meat, pesto and veggies and warm over medium heat stirring occasionally.
4. After everything is heated through, add salt, pepper and garlic salt to taste. If using spinach add it now and stir into the quinoa and veggies. Cover for a few minutes until wilted. Serve and enjoy!
Quick Notes
This is great hot or cold for lunch the next day.
Phase 1 Friendly
*See Pesto recipes below
Basil Dill Pesto
Pesto livens up and transforms sautéed veggies, zucchini noodles, quinoa, beef, chicken or fish into a tasty satisfying meal!
Ingredients
· 3-4 cloves garlic, minced
· 1 lemon zested
· 2 teaspoons lemon juice, or more to taste
· 1 ¾ cup basil, chopped (if you don’t have enough basil add in some spinach)
· 1/3 cup chopped fresh dill
· 1 tablespoon olive oil or flax oil
· 1/3 cup pine nuts or walnuts
Directions
1. Combine all in a food processor or blender. Freeze in silicone ice cube trays and then transfer to a zip lock bag, ready to use whenever you need it.
Quick Notes
Great on chicken, fish, or veggies.
Mediterranean Bean-free Hummus
This tastes just like the real thing! It’s a low-carb, high fiber, delicious dip that will compliment so many things; such as flax or almond crackers, or veggies, mix it with salads or use as a sauce for beef, chicken or fish. You could also use it in a cabbage leaf and stuff it with meat or veggies. By Kristin Kons
Ingredients
· 2 medium sized zucchinis, peeled and sliced
· 2 - 4 cloves garlic, cut in half
· 3 large pieces organic roasted red peppers, well drained and patted dry
· ½ cup sunflower or sesame seeds
· ¼ cup ground chia or ground flax seeds (about 2 tablespoons whole seeds)
· 1 - 2 tablespoons coconut flour; don’t sub for another flour
· 1 teaspoon sea salt
· 1 teaspoon smoked paprika; the smoked gives it an amazing flavor
· ¼ cup raw tahini
· 3 – 4 tablespoons lemon juice (about 1 ½ -2 large lemons), to taste
Optional Garnishes:
· Extra-virgin olive oil, a drizzle on top
· 1 tablespoon fresh parsley, minced
· 2 tablespoons pine nuts
Directions
1. Place all ingredients, except optional garnishes, into a high-powered blender or food processor (I like using a food processor) and blend until smooth or to desired consistency.
2. Drizzle with oil and garnish with pine nuts and parsley, if desired.
3. Store in an airtight container, like a pyrex dish with lid.
Quick Notes
Keep in the refrigerator for up to 4-5 days.
Phase 1 Friendly
Mixed Berry Compote
Delicious on grain-free pancakes or crepes. By Kristin Kons
Ingredients
· 2 cups frozen mixed berries
· 1/8 cup xylitol or raw honey or 15 drops liquid KAL liquid stevia, or to taste
· ¼ teaspoon ground cinnamon
· 1/8 teaspoon ground nutmeg
· 2 teaspoons coconut flour or ½ teaspoon arrowroot powder (healthy alternative to cornstarch) or more to thicken to desired consistency
· ½ teaspoon maple flavor (optional)
Directions
1. Put berries in a saucepan on medium–low heat. Cover and simmer until berries are thawed and juicy.
2. Remove from heat and mash berries with a spoon or fork on the side of the pan until desired consistency.
3. Add the rest of the ingredients and stir until well incorporated. Cover until ready to serve. If you need to keep warm you can put back on low heat.
Quick Notes
Frozen berries are best because they release a lot of liquid once thawed out, which makes a nice compote
Thaw out berries overnight in the refrigerator if you are pressed for time the following morning. Using them frozen works great too!
Add leftovers to yogurt for a healthy snack or freeze.
Phase 1 Friendly
Phase 1 Pizza
There’s no reason to banish yourself from pizza for life! Here’s a healthy Phase One version that will satisfy your pizza cravings without getting you off track!
Ingredients
· 1 recipe of “Simple Flatbread” (see recipe)
· Pizza sauce
· Shredded yogurt cheese
· Toppings of choice: organic pepperoni, bell peppers, onions, etc.
Directions
1. Preheat oven to 350°.
2. Spread as much pizza sauce as you like onto the flatbread.
3. Top with cheese and toppings of choice.
4. Cook for about 15 minutes or until cheese is melted and bubbly
Quick Notes
Best enjoyed the day it’s made.
Yogurt cheese can be found at most health food stores.
Phase 1 Friendly
Shake n’ Bake Chicken Fingers
These are delicious and kid approved! A healthy version of fried chicken fingers, they look exactly the same, minus all the grease. Pair with carrot fries and a Phase 1 friendly ketchup or yogurt ranch dip. Another option is to use them to top a beautiful salad for a healthy satisfying meal. By Kristin Kons
Ingredients
· Cooking oil spray
· 2 cups blanched almond flour*
· 2 teaspoons smoked paprika
· 1 ½ teaspoons garlic salt, I love Mama Garlic by Frontier
· 1 teaspoon dry mustard
· 1/2 teaspoon black pepper
· 1 large egg
· 1 ½ pounds chicken tenders (or cut chicken breast into strips)
Directions
1. Preheat oven to 475°F. Line two baking sheets with foil or parchment paper. Set an ovenproof wire cooling rack on each baking sheet and coat it with cooking spray. Or if you don’t have wire racks use parchment paper and flip half way through cooking.
2. Add almond flour, paprika, dry mustard, garlic salt and pepper in a gallon Ziploc bag.
3. Whisk egg in a second shallow dish. One at a time, add chicken tender and coat both sides thoroughly. Transfer to the almond mixture and coat evenly.
4. Place each tender on the prepared rack.
5. Discard any remaining egg and almond mixture.
6. Bake the chicken fingers until golden brown, crispy and no longer pink in the center, 20 to 25 minutes.
Quick Notes
6-8 servings – great for leftovers the next day on a salad
Phase 1 Friendly
Simple Flatbread
Quick and easy! This simple flatbread is sure to satisfy your bread cravings. It is Phase 1 friendly, gluten-free, grain-free and yeast-free. By Kristin Kons
Ingredients
• 1 ½ cups blanched almond flour
• ¾ cup tapioca flour
• 1/3 cup (2 TBS whole seeds) ground flax or ground chia seeds
• 1 teaspoon xylitol or raw honey or 7 drops liquid stevia
• ½ teaspoon baking soda
• ½ teaspoon sea salt
• 3 organic eggs
• 1/3 cup plain organic yogurt, preferably full fat or low fat
• Any dried herbs with sea salt– Italian seasoning, Frontier Adobo Seasoning blend (my favorite!), or whatever seasoned salt you like
Directions
1. Pre-heat oven to 350º
2. In a large bowl, combine almond flour, tapioca, ground flax or chia, xylitol, baking soda and salt.
3. In a small bowl, blend eggs and yogurt with an electric mixer for about 30 seconds.
4. Add the egg mixture into the dry ingredients and use mixer or stir to combine until it forms a sticky, wet dough.
5. Pour batter onto a 12×16 jelly roll pan/cookie sheet lined with parchment paper or a silicon baking mat. Smooth batter out with a spatula over the entire surface area, so it is thin and even.
6. Sprinkle herbs of choice and sea salt (if you’re using a salt-free seasoning blend) evenly over dough.
7. On center rack of oven, bake at 350º for 8 minutes, or until a toothpick inserted into the center comes out clean. Don’t over bake or it will be too dry.
8. Cool and cut into desired size. I like using a pizza cutter to do this.
Quick Notes
Storage: I wrap my bread in parchment paper and then seal it in a Ziploc bag. I prefer to store mine in the refrigerator to keep it fresher for longer.
Freezes beautifully in parchment paper and a ziploc.
The number of servings vary depending on what you are using it for and how big the slices are.
Phase 1 Friendly
Variations
Make a sandwich with pesto, turkey, tomato and spinach or toast it and top with some almond butter.
Use it as an appetizer or side and dip it into some olive oil mixed with some herbs and spices, hummus or just a little butter. Use your imagination the possibilities are endless!
Smoked Almonds and Pecans
Warning: these are addictive! By Kristin Kons
Ingredients
• 2 tablespoons mac nut oil or olive oil
• 2 teaspoons smoked paprika
• 1 teaspoon sea salt
• ¼ teaspoon garlic powder (NOT garlic salt)
• ¼ teaspoon ground chipotle chili powder
•
1/8 teaspoon cayenne pepper (optional, if you like it spicy)
• 3 cups (1 pound) raw almonds and/or pecans
Directions
1. Preheat oven to 350º
2. In a medium bowl add the oil, smoked paprika, salt, garlic powder, chili powder and cayenne. Stir to combine and make a paste.
3. Add the almonds and/or pecans and stir until they are evenly and thoroughly coated. This takes about 3-4 minutes to get nuts evenly coated with spices… so stir, stir, stir.
4. On a cookie sheet with parchment paper place the almonds in a single layer.
5. Bake for 10 to 15 minutes, opening the oven to shake the cookie sheet to turn the nuts over every few minutes. Make sure the nuts are in a single layer when you return them to the oven.
6. Remove from oven when the nuts are fragrant.
7. Allow the nuts to cool for about 10 minutes.
8. Once completely cooled store in a glass mason jar with lid in pantry.
Quick Notes
Smoked paprika is essential in this recipe, regular paprika can’t be substituted. You can find smoked paprika in the spice section in most grocery stores, health stores or specialty shops like Williams Sonoma.
Chipotle chili powder is my favorite for this recipe, but regular chili powder will work great too.. it will just give it a different flavor.
Phase 1 Friendly
Yogurt Ranch Dressing or Dip
This tastes like ranch! Use as a healthy alternative to ranch dressing or thicken it up with some Greek yogurt and serve as a dip for cucumbers, bell pepper, broccoli, carrots or any other vegetable you love! It is also a great dip for shake n’ bake chicken fingers. By Kristin Kons
Ingredients
· 1 cup organic plain whole milk yogurt
· 2 teaspoons raw apple cider vinegar
· 1 teaspoon dried chives
· ½ tsp dried parsley
· ½ teaspoon sea salt, or to taste
· ½ teaspoon onion powder
· ½ teaspoon garlic powder
· ¼ teaspoon dried dill weed
· 1/8 teaspoon black pepper
Directions
1. In a bowl mix all ingredients together thoroughly.
2. It is best to refrigerate for at least 30 minutes to let the flavors meld, but is not required.
3. Taste before serving to adjust seasonings as needed. If it has a yogurt taste to you just add more seasoning.
Quick Notes
For a dip use 3/4 cup organic plain Greek yogurt and 1/4 c organic plain whole milk yogurt
Another idea is to mix some with canned tuna with some sundried tomatoes or other veggies. Yum!
Phase 1 Friendly
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