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hCG Phase 2 3 4 Cumin-roasted cauliflower with prawns

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Now, this is one versatile and amazing recipe.  It is bursting with flavour, and best of all you can substitute the prawns with chicken or beef 🙂

I love it, and think you will too.

INGREDIENTS

  • 11/2 large heads cauliflower, broken into small florets
  • 2 tsp cumin seeds
  • 1 tsp coriander seeds
  • 1/2 tsp dried chilli flakes
  • 2 Tbs coconut oil, melted
  •  himalayan salt and black pepper
    FOR THE PRAWNS:
  • 2 Tbs coconut oil
  • 2 garlic cloves, chopped
  • 1 red or green chilli, finely chopped
  • 400g whole prawns, heads removed
    FOR THE DRESSING:
  • 1/2 cup hCG homemade mayonnaise
  • 1/2 cup fat free yoghurt
  •  juice of 1 lime
  • 2 tsp stevia
  • 5g fresh coriander, chopped
  • baby radishes, to garnish

Method

00:45
Preheat the oven to 200ºC. Place the florets on a roasting tray, sprinkle with spices, drizzle with coconut oil and season to taste. Roast until crispy and golden brown, about 30 minutes, then remove from the oven and allow to cool slightly.

For the prawns: heat the coconut oil, garlic and chilli in a pan, toss in the prawns and sauté until pink and cooked through – season well.

For the dressing: Whisk together all the ingredients, then season.

To serve: Place the roasted cauliflower on a platter, top with the prawn mixture and serve warm, drizzled with dressing, and serve with baby radishes on the side.

 

hCG Phase 2 3 4 Fish Soup in Tomato-Saffron Broth with Broccoli, Cauliflower and Cabbage

by In Main Meals Tagged , , , , , 25 Comments
  • 2 tablespoons coconut oil
  • 1 white or yellow onion, finely chopped
  • 2-4 garlic cloves, chopped or sliced
  • 1 can chopped tomatoes (no salt added) with liquid or 4-6 fresh tomatoes, chopped with liquid
  • 2 tablespoons tomato paste
  • 1 teaspoon dried dill
  • 1 tablespoon finely chopped parsley
  • 4 cups of water
  • Generous pinch of saffron threads
  • 450gms fish (skin removed) such as salmon or firm, white-fleshed fish like Pacific halibut, tilapia, or Pacific cod cut into 1-inch pieces
  • 1 head of cauliflower or broccoli (or a combination) broken into small florets
  • 2 cups thinly shredded cabbage
  • Salt to taste
  • Optional addition: 1 can of coconut milk

Instructions:

Melt coconut oil in a deep, heavy pot over medium heat. Add the onion and sauté a few minutes. Add garlic and sauté just one minute more then add tomatoes and tomato paste, dried dill and fresh parsley. Simmer rapidly, stirring often, until the tomatoes have cooked down a bit, about 15 minutes.

Add water. Bring to a gentle boil then add saffron. Simmer gently with a cover for 30 minutes. Add salt to taste.

Get your steamer going and steam broccoli and/or cauliflower until tender but not mushy.

Add the fish to the broth and simmer without a lid for 3-5 minutes. Stir in coconut milk if using. Ladle over steamed veggies. Garnish with cabbage.

hCG phase 2 3 4 Pan seared Halibut with Ginger Mango Salsa and Cilantro Sauce

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Ginger Mango Salsa

1 mango, peeled and diced

½ small red onion, finely chopped

1 teaspoon fresh grated ginger

2 garlic cloves, minced

½ red bell pepper, finely chopped

Juice from ½ a lime

1/2 a bunch of cilantro, diced

In a medium sized mixing bowl, mix together the above ingredients and set aside.

Cilantro Sauce

½ cup homemade fat free mayo

½ cup cilantro

1 teaspoon cumin

2 teaspoons lime juice

Hot sauce to taste – I use Peri Peri but you can use whatever suits you

In a food processor or blender add all of the above ingredients and blend together until smooth.

The Fish 

1 kg halibut (Or however much you want to make!  One kg serves 10 adults.)

2 tablespoons of coconut oil

Sea salt and black pepper to taste

1. Season both sides of the fish filets with salt and pepper.

2. Heat the coconut oil in a large pan over medium to medium high heat.

3. Once the oil in the pan is nice and hot, place the fish filets in the hot coconut oil in and cook for 3-4 minutes per side

4. Serve the fish topped with the Mango Ginger Salsa and drizzled with the Cilantro Sauce.

As always, Enjoy!!

hCG phase 2 3 4 Lunchtime CHICKEN SALAD

by In Main Meals Tagged , , , , 11 Comments

This is one of my favorite salads and one that my friend and I always make when we’re together in England. It’s very nice with avocado for phase 3 and 4 as well.

INGREDIENTS
Per serving:
100gms boneless chicken breast, grilled
Lettuce, chopped, about 2 cups
1/2 small tomato
1/2 ounce Mozarella cheese
1 hard boiled egg, sliced in half
2 tablespoons homemade low fat Ranch dressing
Dash pepper
Pinch fresh parsley, chopped, optional

Grill the chicken; slice thinly. Arrange the lettuce on a large plate. Top with the chicken and remaining ingredients.

Makes 1 serving
Do not freeze

Optional ingredients (not included in carb count):

  • Sliced cucumber
  • Minced chives
  • Slivered green peppers
  • Avocado
  • Sunflower kernels

hCG Phase 2,3,4 Ground Beef With Sliced Bell Peppers

by In Main Meals Tagged , , ,

This is a meal I eat from time to time, not very often. It is perfect if you have some spare ground beef laying around.

Ingredients: Coconut Oil, Onions, Ground Beef, Spinach, Spices and a Bell Pepper.

Instructions:

  • 1. Cut an onion in little pieces.
  • 2. Put coconut oil on pan, turn up the heat.
  • 3. Add onion to pan, stir for a minute or two.
  • 4. Add ground beef.
  • 5. Add some spices (I use a spice mix, but salt and pepper work fine).
  • 6. Add spinach.
  • 7. (Optional) If you want to spice things up a bit, add some black pepper and chili powder.
  • 8. Stir fry until ready, serve with a sliced bell pepper.

hCG Phase 2,3,4 Savoury Cheese and Chive Waffles

by In Breakfast Tagged , , , , , , 13 Comments

This is one of my most favourite weekend breakfast recipes.  I love waffles, and I just absolutely love this brekkie!

INGREDIENTS

1 cup processed, raw cauliflower (should resemble coarse crumbs)
1 cup processed mozzarella shredded cheese
1/3 cup Parmesan cheese/shredded
2 eggs
1 tsp garlic powder
1 tsp onion powder
1/2 tsp pepper
1 Tbsp chives
fresh parsley, optional
sun-dried tomatoes, optional

COOKING METHOD

Heat waffle maker until ready. Add scant 1/4 cups filled with batter on the griddle. Set the timer for 4-6 minutes, peeking after minute four. If the waffle maker sticks, let cook slightly longer. Remove once cooked. allow to cool on a plate. Refrigerate remaining.

Makes 6 waffles.

hCG Phase 3 and 4 Low Carb Lemon Meringue Cups

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A wonderful easy sugar free lemon meringue pie that can be made hot or cold, and prepared in advance.

INGREDIENTS

Crumble base

¾ cup almond flour/meal

1 tbsp granulated sweetener of choice (or to taste)

½ tsp ground ginger

55g/ coconut oil melted

3 tbsp water

Lemon custard (curd)

6 egg yolks

1 whole egg

1½ tbsp granulated stevia powder

zest and juice of 2 lemons

110g / 1 stick butter

Meringue

6 egg whites

2 tbsp granulated sweetener of choice (or to taste)

INSTRUCTIONS

Crumble base

Mix all the ingredients together until the mixture resembles breadcrumbs, or biscuit crumbs.

Spread the crumble mixture over a baking tray lined with baking parchment.

Bake at 180C/350F for 10-15 minutes until golden. Turn once or twice in this time so the crumbs brown all over and cook until crispy.

Remove from the oven.

Lemon custard (curd)

While the crumble is baking, whisk together the egg yolks, whole egg, sweetener and lemon juice/zest in a saucepan.

Heat over a very gentle heat (whisking continuously) until it is a smooth custard consistency.

Add the butter and mix again while melting. Stir until thickened again.

Remove from the heat.

Meringue

Whisk the egg whites and sweetener until stiff peaks form.

Place 6 circles of meringue on a baking tray lined with baking parchment.

Bake at 180C/350F for 10 – 15 minutes, or until golden.

To assemble.

Divide the crumble mixture between the 6 glasses or mason jars.

Divide the lemon custard/curd on each of the bases.

Place a baked meringue on top of each to complete the sugar free & low carb lemon meringue pies.

Serve immediately or chill in the fridge until ready to serve.

NOTES

To serve hot, make the crumble base and lemon curd as shown. Layer the base and the curd in individual heatproof jars and cook the meringue directly on top of the sugar free lemon meringue pie.

To serve cold, prepare the 3 layers as shown then construct the sugar free lemon meringue pies and keep covered in the fridge until ready to serve. This way they can be made a day ahead.

hCG phase 3 and4 Osso Buco

by In Main Meals Tagged , , , , 12 Comments

This is one awesome recipe – I love it and hope you will too.

INGREDIENTS

1.8kg veal shank, cut across the bone in 2 slices

2 tablespoons coconut oil

1 small onion, chopped

1 small carrots, chopped

3 garlic cloves, chopped

1 teaspoon salt

1 cup diced tomatoes, with their juice

1 cup dry white wine

1 teaspoon dried oregano leaves

2 tablespoons lemon zest or 2 strips lemon peel (2 x 1/2-inch)

1 tablespoon unsalted butter

1 tablespoon grated Parmesan

1/4 cup chopped Italian parsley

DIRECTIONS

In a large, heavy-bottomed pot, heat oil over medium heat. Pat shanks dry, sprinkle with salt and pepper. Brown in oil, two or three at a time. Transfer to a plate.

Add onion, carrot, garlic and salt to the pan and cook 5 minutes, until tender. Add tomatoes, wine and oregano. Return veal to pot.

Bring to a boil, reduce heat to low. Simmer until veal is very tender, about 1 1/2 hours. Transfer veal to a serving platter.

Cook sauce, uncovered 10 minutes more, until slightly thickened; remove lemon peel. Add parsley. Pour sauce over shanks.

NOTE:

I adapted this recipe for Phase 2 when I felt like having Osso Buco, and you can too.  Just leave off the items that you cannot have.

hCG Phase 2,3,4 Fish Curry

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I am  not a fan of fish curry or such like dishes, but this is one dish I do love.  It is bursting with flavor and we are very sure you will enjoy it too.

Ingredients

45ml coconut Oil

1 Large Onion, finely chopped

4 Jam Tomatoes (Skins off and Stick blended)

3 Habanero Chillis

2 Tablespoons Brown Seedless Tamarind (Soaked with approx. half a cup of water. Black tamarind can also be used)

I Tbs freshly ground Ginger and Garlic

1 to 2 Pinches of Black Mustard Seeds

1 Pinch Methi Seeds

1.5 Tablespoon rough Sea Salt

1.5 Tablespoons Kashmiri Chilli Powder

1.5 teaspoon Rajah mild curry powder

1.5 teaspoon Rajah all in one curry powder

1 teaspoon Garam Masala

1.25kg Fish Slabs (tail end)

1 Sprig Curry Leaves

1 Tablespoon low sugar Tomato Paste (optional)

Dhania to garnish

Instructions

  1. Braise onions on medium heat.
  2. Add ginger garlic mix, mustard and methi seeds.
  3. Add chillis.
  4. Add masalas and mix
  5. Stir in tomatoes and toss for a few seconds.
  6. Add curry leaves.
  7. Add tamarind water and cook for approx. 10 minutes (until tomatoes are almost melted) on medium to low heat.
  8. Add salt and add fish.
  9. Cook for a further 10 to 12 minutes, turning the fish over once or twice until the fish is fully cooked.

hCG Phase 2,3,4 Simple Seafood Stir Fry

by In Main Meals Tagged , , , 5 Comments

Super easy and super quick. This is delicious, if you like seafood. I often get really tired of meat when I’m low carbing, so I make this to keep me going. I find I could eat this every day.

INGREDIENTS

SERVINGS 3-4UNITS

226 grams squid rings

113 grams scallops

113 grams shrimp (peeled and devained)

1 teaspoon chili pepper flakes

1⁄4 teaspoon cayenne pepper

1 teaspoon italian seasoning

1 garlic clove, minced

1⁄2 lime, juice of

salt and pepper

3 tablespoons coconut oil

DIRECTIONS

  1. In a medium bowl mix all ingredients except the oil and let sit for 5-10 minutes.
  2. In a wok or large pan heat the oil over medium high heat.
  3. Add the seafood mixture and stir fry until done, about 5 minutes.
  4. Enjoy with seasoned salad