This is a great recipe for both P2 and P3. It may look boring but it is not only easy, it is healthy and nutritious. Raw spinach is a great vegetable for weight loss. Great for a healthy pick-me-up in between meals!

Shamrock Shake (P2)

7-10 frozen strawberries
2 cups raw spinach
1/2 tsp. vanilla or 2 drops pure peppermint extract (optional)
8-10 drops liquid stevia – can also use flavored stevia
1 Tbsp. milk
crushed ice
water

Blend and enjoy

Shamrock Shake (P3)

7-10 frozen strawberries
2 cups raw spinach
1/2 tsp. vanilla or 2 drops pure peppermint extract (optional)
8-10 drops liquid stevia – can also use flavored stevia
crushed ice
water or coconut milk

Optional – 1 scoop protein powder, 2 Tbsp. peanut butter, blueberries, banana, etc.

Blend and enjoy

Apple Cider Vinegar (ACV) has been used as a home remedy for years for numerous reasons including including increased energy, weight loss and aiding in digestion. It contains many nutrients which include minerals such as phosphorus, magnesium, calcium and iron, and vitamins including vitamin C, vitamin E, vitamin A, and vitamin B6. Studies have shown that Apple Cider Vinegar is an important component to weight loss, but it’s not the most delicious product. It is recommended to drink 2 teaspoons of apple cider vinegar in a glass of water 30 minutes before a meal.

Here is a great way to enjoy a nice cup of hot apple cider and get in your apple cider vinegar.

Spicy Apple Cider
8-10 oz hot water
2 tsp. of Apple Cider Vinegar
8-10 drops if liquid stevia

1/4 tsp. ground cinnamon and optional spices such as cloves, nutmeg, allspice or apple pie spice (Click Here)

Blend and enjoy.

Are you in P3 and struggling? Do you gain when you eat dairy or a slice of bread? We believe the milk and Grissini (or Melba) are an important element in Dr. Simeons’ protocol and if you avoid it on P2, it could  P3. Here’s why!

If you are not reintroducing dairy or this type of starch due to gluten or lactose intolerance this does not apply to you. This is if you want to one day enjoy cheese, yogurt, cheesecake and not worry! Or if you want to have a slice of bread at the Outback or eat a sandwich at Subway and not have wild gains.

I talk a lot about grissini because that is what I ate. You need to watch the Melba toast as many have hidden ingredients

If you want to have a slice of bread at Outback or eat a sandwich at Subway and not gain, you should stick the grissini or Melba.

Keep in mind it’s about the dairy, not the milk – so the more whole the milk is, the better. If you get low-fat or 2% you are not going to be getting enough real dairy as you would with whole milk to help introduce other dairy items later. And drinking whole milk doesn’t bring in a bunch of additives. Half and Half is also acceptable if they are not hindering your losses. I never drink milk, I love my coconut or almond milk now, but I do eat dairy such as cheese, yogurt, cream cheese, sour cream, etc. So, if you want to eat any dairy in P3 and stabilize, have the 1 Tbsp milk in P2.

If you did not do milk and/or grissini in P2 and are struggling with stabilizing in P3, you can slowly introduce it. So, remove all your dairy and go back to 1 Tbsp a day for a few days then increase it slowly. And if you choose or decide you are need to do another round and add it in you will see a much smoother P3 next time.

Here are a few creative ways you can add it in.

Crush the grissini (or melba) and mix in some italian seasoning with my ground beef to make a nice hamburger patty or use it to coat fish or chicken.

Cinnamon Chicken with Melba Toast

100 grams of chicken
1 serving Melba toast crumbs
½ cup chicken broth or water
¼ tsp. ground cinnamon
Pinch of nutmeg
Pinch of cardamom
1/8 tsp. curry powder
Dash of garlic powder
Sea salt and pepper to taste
Stevia to taste

Mix Melba toast crumbs with ½ of the dry spices in a small bowl. Dip chicken in broth and coat with Melba spice mixture. Lay in shallow baking dish. Add broth and mix in remaining spices.

Top the chicken with the rest of the Melba spice mixture. Bake chicken at 350 degrees for 20 minutes or until chicken is fully cooked.

Milk

• Add it to your coffee or tea
• Add to your favorite recipe – soups, chili, etc. mixing it with water.
• Make your dressing creamy by adding milk

Creamy Dressing

1 Tbsp. MCT oil
1 Tbsp. Apple Cider Vinegar
3/4 – 1 tsp. LCM Sassy Vinaigrette
1 Tbsp. milk

Mix all together and enjoy!

In this video Carol talks about her experiences with those who have and have not used the grissini and milk during their Phase 2 hCG protocol as recommended by Dr. Simeons in Pounds and Inches. She will be discussing this further in the new Phase 2 book she has coming out in the next few months about the importance of following the protocol guidelines.

In this video learn what Carol plans to do for her Thanksgiving Dinner. Sign up for the blog updates at Little Choices Matter and she will be releasing recipes all week for the big day.

If you are loading this Thanksgiving try adding these tips to really help your Fat Stores. Also checkout the Healthy Loading Blog post for tips to get in your healthy fats without adding a lot of sugar that may make you sick especially if you are not on your first round and have not been eating sugars.
It may not be easy to load yourself with really fatty, unhealthy items, so here is a list of healthy items you can load on that are high in fat.

Drizzle Extra Virgin Olive Oil, Sesame Oil, Coconut Oil on everything!
Avocados
Nuts: Walnuts, Macadamia Nuts, Pecans, Pine Nuts. Nut Butters are also good.
Seeds: Sesame, Sunflower, Pumpkin
Olives: Green or black

Recipes for Thanksgiving

Looking for a nice crunchy snack? This is one of my favorites! The first time I made it, I used honey and it was really good, but I personally prefer Agave Nectar. I have also mixed it in with yogurt, tossed in some raisins and sprinkled with oats and milled flaxseeds. Loaded with protein, fiber, Omega 3′s and so much more! A very healthy, delicious and filling snack!

Apple Nut Crunch
1 medium apple
10 – 12 whole, raw almonds
10 – 12 raw walnut pieces
Cinnamon or Apple Pie Spice
1 Tbsps. Raw honey or Raw Agave Nectar

Other mixings (optional)
Greek Yogurt
Flax seeds
Oats
Raisins
Dried banana slices

Core, and peel apple if desired. Slice/chop apple into small bite-size pieces. I love my apple slicer! Put apples in a small bowl. Slightly chop nuts with a nut chopper. Stir in nuts and apple pieces together and then mix in honey or agave nectar. stir well to coat all pieces. Sprinkle with ground cinnamon or apple pie spice. Add any other ingredients you like and enjoy!

Thanksgiving Dinner

Thanksgiving is next Thursday and we wanted to share some great recipes for Phase 2 and  mostly Phase 3 that will help you not gain during the feast.  For those on Phase 2 it will best to prepare your meals ahead of time and if you feel you are going cheat do it with protein not sugar.

Appetizers:

Pumpkin Smoothie

(great to have before company comes or before you begin to spend hours cooking, to fill you up so you are not so tempted)
1 C. Almond Milk
1 scoop vanilla protein powder
1 Tbsp Pumpkin Pie spice (recipe below or purchased)
½ c. cooked pumpkin
½ frozen banana (optional)
1 Tbsp. ground flax seeds
3 -4 drops liquid stevia

Pumpkin Snack

Pumpkin seeds, sunflower seeds, raisins, coconut flakes, and cashews. Use raw/unroasted. Mix and enjoy.

Candied Nuts

3 C. raw nuts
1/4 C. raw honey
1 1/2 Tbsp. butter
1/2 tsp. cinnamon

Topping:
1/2 tsp. cinnamon
1 1/2 tsp sugar substitute (I use Rapadura) Read More

Main Course:

Glazed Ham

1/4 cup Stevia
1 tbsp of cinnamon
1/4 cup agave
3 tablespoons spicy mustard
1 tablespoon apple cider vinegar
salt and pepper to taste
2 tbsp of water
1/4 cup gold rum (such as Bacardi Gold®) P4 Read More

Stuffing/Dressing with Ezekiel Bread

5 cups cubed Ezekiel or other sprouted bread
1 cup chopped onion
2 Tbsp. Coconut oil
3/4 cup chopped celery
2 1/2 tsp. dried sage
1 1/2 tsp. dried rosemary
1/2 tsp. dried thyme
1 Tbsp. Signature Blend Spice
1 apple, chopped (optional)
1/3 cup minced fresh parsley
finely chopped turkey giblets
3/4 cup turkey stock
4 Tbsp. butter, melted

In a large skillet, cook the onions in oil over medium heat, stirring until lightly browned. Add the giblets, celery, sage, rosemary, and thyme; cook, for 2 minutes while stirring occasionally.Spread the bread cubes in a single layer on a large baking sheet. Bake for 5 to 7 minutes at 350, or until lightly toasted. Transfer toasted bread cubes to a large bowl.Pour giblet mixture over bread in bowl. Mix in chopped apples, parsley, and liver. Drizzle with turkey stock and melted butter, and mix lightly. Spoon into turkey to loosely fill.

Asparagus Delight

1 bunch fresh asparagus, trimmed
2/3 cup water
1/4 cup coconut oil or MCT oil
1/2 cup grated Parmesan cheese (for Phase 3 or Phase 4)
10 grape tomatoes, halved Read More

Creamed Cauliflower

1 head cauliflower — cut into florets
3/4 cup water
1 tbsp cornstarch
1/3 cup Whipping Cream
3/4 tsp salt
1/4 tsp white pepper
1/8 tsp garlic powder
1/8 tsp onion powder Read More

Deviled Eggs

one dozen large eggs
1/3 cup mayonnaise or Miracle Whip or ranch dressing
2 tablespoons chopped canned chipotle chilies in adobo sauce
1 tablespoon hot mustard
2 green onions, finely chopped
1 teaspoon fresh lime juice
salt and pepper to taste
cayenne pepper
chopped fresh cilantro Read More

Mashed Pumpkin

3-4 cups Pumpkin, cooked, mashed
1 onion, chopped
2 Tbsp. Extra Virgin Olive Oil
½ cup green pepper, chopped fine
Butter, Sea Salt & Pepper to taste
Fry the onion in oil until translucent or lightly brown.
Add pumpkin and cook until soft.
Mash it with a mixer and top with butter, salt and pepper

Pumpkin Spice

4 tsp. Ground Cinnamon
2 tsp. Ground ginger
1 tsp. allspice
1 tsp. Nutmeg

Deserts:

Pumpkin Pie

Shell:
1 and 1/2 cups almond meal or almond flour
3 tablespoons melted butter
3 Tbsp.s Rapadura (whole cane sugar)
Heat oven to 350 F. mix the ingredients in pie pan and pat into place with your fingertips.
Bake for about 10 minutes until the crust is beginning to brown.

Filling:
½ Cup Rapadura
1.5 teaspoon ground cinnamon
1 teaspoon ground cloves
1 teaspoon ground allspice
1/2 teaspoon ground ginger
1/2 teaspoon of vanilla extract
1/2 teaspoon salt (optional)
4 large eggs
3 cups pumpkin
1/2 cup almond milk
1/2 cup heavy whipping cream
Mix well using a hand blender or mixer. Pour into pie pan.
Bake at 425 for the first 15 minutes,then turn the temperature down to 350 and bake another 45 to 60 minutes
until a clean knife inserted into the center comes out clean.

Phase 3 Cheescakes

We have gathered all these in one post, click the read more for these recipes.

NY Original Cheescake

Fluffy Cheesecake

Vanilla Cheescake

Strawberry Cheescake

Peanut Butter Cheesecake Read More

Baked Apple Pie Phase 2

1 Apple
1 Tbsp. Lemon juice
1-2 tsp. Apple Pie Spice (mixture of cinnamon, nutmeg and allspice)
Stevia to taste Read More

Chocolate Delight Candies

For all the Chocolate Delight Recipe variation click here Read More

Chocolate Bites Delight

Chocolate Delight with Nuts

Chocolate Delight with Vanilla

Chocolate Delight with Peanut Butter P3

Peanut Butter Cups

Mint Cups

Almond Joy

Chicken Stuffed Baked Tomato-January Wasile

Chicken Stuffed Tomato

100 g cooked chicken (ground beef or steak can also be used)
1 lg tomato hollowed out (can slice in half as well)
1 melba toast crushed into crumbs (optional)
1 tsp minced garlic
1 tsp minced onion (powder may be substituted)
cayenne pepper and salt to taste

*To prepare your tomato you must first hollow out and allow it to drain. This is best described as the ‘pumpkin method’ carve around the top and gently cutting into the tomato’s sides with a spoon, scrape out the innards into a small dish and set aside. If this is too difficult or your tomato is very ripe, you can cut it in half and do a similar hollowing out. Sprinkle your tomato with salt and turning upside down on a paper towel, allow it to drain. If you wish you may cut a thin slice from the bottom of the tomato which will allow it to sit ‘up’ in the dish while baking!

*using a bullet, ninja, blender, or similar device, combine chicken, onion, garlic, and 2 tbs of the tomato juice and blend. Carefully pack about half of your chicken mixture into your tomato.

Phase 2 Recipe

Place your stuffed tomato into a baking dish, top with melba toast crumbs, and bake for 20 min at 350, adding about 1/8 c water to the dish to prevent burning.

You can now have fun with the left over chicken salad and tomato ‘juice’. I like to combine the juice with 2/3 c water, (1 tsp milk optional), onion and garlic powder, 5 drops of stevia, blend in bullet, warm and voila… tomato soup! The Chicken salad is a great topping for celery stalks, melba toast (if not used as a topping), served on a bed of lettuce, or to make apple chicken salad! This can be a fancy dish for a dinner party or something simple for yourself… be creative and enjoy!

Peppermint Shake

This shake is not only tasty, it’s good for you. Packed with protein, fiber, Omega 3′s, and multiple vitamins and minerals. Another great way to add in raw organic spinach which is not only good for you, it’s good for weight loss.

Peppermint Delight p3

1 cup rice, almond or coconut milk

1 scoop vanilla protein powder

3/4 greek yogurt

1 Tbsp. Flaxseed oil

1 Tbsp. ground flax seeds

1 scoop greens

1 handful raw organic spinach

1-2 droppers of Peppermint Stevia

crushed ice

Blend and enjoy

As you read in this article Melba Toast has hidden sugars. Here is a recipe to make your own:

Chocolate Melba

Phase 2 Recipes for Melba Toast

1 cup whole grain flour (I used Bobs Red Mill) ingredients: Whole grain organic stone ground hard red wheat
3/4 cup water
1 tsp sea salt

Mix it all up, and then plop about a teaspoon portions on parchment paper (round or oblong). Bake at about 380 for 15 to 20 mns. Take them off the parchment paper & cool.
Makes 38 crackers at 12.63 cals a piece, so have 2 twice a day.

Home Made Melba with Chocolate Melba…P2

by: Berenice Marquette Jurgens

½ Cup Bob’s Red mill Whole Wheat Flour (240 cals)
1/3 Cup plus 4 TBSP water
1 ½ TBSP Unsweetened Cocoa powder (about 15 cals)
3 Packets of Sweet Leaf Stevia
½ tspn Stevia Glycerite
Dash of salt (1/2 tsp)

Put the whole wheat into a bowl, add the Stevia powder, cocoa powder, salt & stir until mixed. Then add the water & Stevia Glycerite & mix well. Place spoonfuls on a baking tray covered with parchment paper (like a healthy teaspoon full & swirl it flat like a cookie). This should make about 20.
Bake at 380 for about 20 minutes total BUT flip them half way through (they peel off the parchment paper easy, thats what gave them the rippled look) Bake longer for crispier or about 15 for chewier.
Calories for each is about 12, so have 2 of them twice a day. I figured it was ok to add cocoa to Chocolate Delight, so why not the Melba. You can add some Chocolate Flavored Capella drops if you have them…

Watch this video:

Visit the links below for Phase 3 Bread Recipes

Phase 3 Bread Recipes for the hCG Diet

Flaxseed Meal Cinnamon Bread

Click here to Watch Carol’s Video on this recipe

Make sure and “Choose Wisely” for your butter.

Organic butter contains many nutrients, some even protect us from heart disease! It contains Vitamin A, Vitamin E, lecithin and a number of other anti-oxidants which can help strengthen our immune system. It also contains the medium chain fatty acids found in coconut oil. Butter does not cause diseases, but rather protects against them. Organic butter actually contains many nutrients that protect us from heart and other diseases. It contains vitamin A which is needed for the health of the thyroid and adrenal glands, both of which play a role in maintaining the proper functioning of the heart and cardiovascular system. Organic butter is the wisest choice so you don’t eat hormones and pesticides that get absorbed into cows.

Ingredients: Pasteurized Organic Sweet Cream (Milk), Microbial Culture.

There are a number of good butters on the market so read your ingredients and choose wisely. Don’t get butter with a lot of extra ingredients – most will say cream and salt.

Join the Support Group: hCG Diet Support

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Question of the Week- The Importance of Support

The hCG diet protocol can be very difficult without the right support in place.  We have created the hCG Diet Support Group on Facebook to provide a safe place for you to get help when you need it and build relationships with others who are going through the same protocol.  The community that develops is priceless and there is nothing I recommend more than joining this group.

hCG Diet Support Group

Here are some of the things that you get being a part of a family on this support board:

• Emotional Support
• Tips
• Recipes
• Helpful Information
• Encouragement
• 24/7 support
• Friendships
• Unity
• Phase 3 Stabilization
• Accountability

Here are what some of the members have had to say about how this support group has helped and encourage them.

• “Has become a lifeline for me….truly don’t know how I survived without it.”

• “I know I will succeed this round…with my new support system! They’re like my hCG family”

• “This support group is so addicting, my husband thinks I am cheating ”

• “Yaye I am done!! After today 3 days vcld and I start p3 on Monday! Thank you Shawna and Carol for helping me get here!! Couldn’t have done it without you”

Come join the support group, it is private and only members can see your posts.  It is a safe place to get answers and help when you need it and also allows you to lift up others in return.  Just be careful it can be quite addicting.

Click Here to Join Our Support Group: HCG Diet Support

 

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