HCG Phase 3 Recipe – Roasted Vegetables
Phase 3 Roasted Vegetables Dish
Super YUMMY- Super SIMPLE!
Zucchini and Mushrooms
So many other veggies can be added but Pictured is Zucchini and Mushrooms
Phase 3 Food Question –
Hey Colleen,
I can’t stress enough how much I love it, that you actually care about people who write to you…
Question – I wanted to ask you, since I am soon going to enter phase3. And I don’t have meat or eggs or fish being a vegetarian. Is it ok if I start having whole wheat pasta, or brown rice, lentils, or something and can I use olive oil for cooking, or the Pam sprays or something? Because now I’m going insane without any decent hot cooked food! I can’t live on spinach soup and yoghurt as on HCG VLCD phase2…..please help….
Thanks
My Answer – What I think you will love instead of the whole wheat pasta, or brown rice, lentils is roasted vegetables.
Roasted vegetables is so simple to make!
I put a variety of broccoli, zucchini, mushrooms, and on occasion asparagus (though for you that veggie you may want to take a break from) and I will add red, yellow and orange bell peppers (not spicy) sometimes. Then I drizzle olive oil (coconut oil can also be used instead) over the top (I still spray the platter I use with cooking Spray to keep the vegetables from sticking and make clean up easier) add minced garlic and sprinkle with either kosher salt or sea salt.Onion power makes the recipe even more savory.All the seasonings I add to taste so it will depend on your taste as to how much seasoning you will want to add. Put it in the broiler for approx 8 min. then stir around and broil for another 5 min. The tops will look grilled – YUM!
When my son sees what I’m eating he always says” you are going to eat all that?” Yep…It’s SO good!
f you are not vegetarian like the sweet person who asked this question you can also add shrimp, strips of cooked chicken breast (no skin) or lean steak, even feta cheese. I prefer feta because it is better for you than basic cheese. You don’t need to add much at all and when added to this dish it gives a nice tanginess to the overall flavor of the dish.
Another side note – I have tried this using MCT oil. It wasn’t that it was bad but MCT doesn’t like extreme temperatures so the vegetables end up being drier and the MCT oil kind of “smokes away” during the broiling process.
**If you are a Phase 2 person in the more liberal protocol that allows more vegetable selections than Dr Simeons’ original protocol (I have heard of plans that people that are going to HCG clinics are doing that also include Broccoli etc.) Also you can simply swap out the olive oil for the MCT Oil (though the mct doesn’t work as well)or omit the oil and drizzle with water for added moisture. Of course no oil will definitely keep it Phase 2 friendly no matter how you slice it!
*This blog post was originally created in 2012 but updated in 2018
Low Carb Cauliflower Fried Rice
Cauliflower Fried Rice Recipe
Phase 3 Friendly , Really Healthy and Just Plain YUMMY!
After I heard that cauliflower could be used to make fried rice without using rice I was really curious.
Not just curious but how it would work but if my family would approve of the dish.
It has been said fried rice is basically taking rice and adding leftovers you already have. What type of leftovers? Vegetables and meat of course (you can exclude the meat and even the eggs if you prefer). This opens up a lot of variety when you decide to make it. I am including the standard recipe. But the picture of my last batch was made with red, yellow, and orange bell peppers, mushrooms, scallions and spinach. The meat selection was a request from my husband which for this batch not as low calorie as it could have been. The last time before this one I used shrimp which is of course low calorie but my husband asked me to try adding sausage this time around. And I also added turkey bacon. Depending on the size of the batch the amount of eggs you will use varies. My last batch I used 3.
For Christmas my daughter bought me a Cuisinart food processor. This made breaking up the cauliflower a LOT easier. Before I had the processor trying to break up the cauliflower was really tough. Since posting this originally now stores like Trader Joes and Costco offer califlower aleady “grained” and Trader Joes has cauliflower pizza crust. It is so nice when store make being helth that much more convenient!
If you want to stick with the food processor I used the shredding blade and it broke up the cauliflower so it was granules like rice is. The first time I used the processor and the blade I used unfortunately broke up the cauliflower too much so the consistency was too mushy. It still tasted good but I knew it would have been better with the correct texture. My husband said he would like me to make the cauliflower fried rice every week. Those of you that are always trying to figure out what to make that will keep everyone in the family happy. This one does that. Both my kids say it tastes really good so I know I have a winner. I have made cauliflower pizza crust before but that was before the processor. The fact combined with the mistake of adding too many ingredients that were too “wet” made the pizza fall apart too much. After I try that recipe again I will let you know how it went. Both the cauliflower fried rice and cauliflower pizza are P3 friendly if the right additional ingredients are added. And it goes without saying the recipe is just plain HEALTHY without sacrificing taste. Along with the fact that the cauliflower is a good source of fiber as well.
Though standard fried rice usually has peas and carrots you are not stuck having to use carrots or peas. Both of those I prefer to not use. Carrots are high glycemic (sugar) and peas are starchy. There are so many other vegetables with a lot more benefits.
As far as oil I have used either olive oil, coconut oil or a Mediterranean blend oil. Sesame Oil is usually used but I don’t have that oil in my pantry. And to be perfectly honest I simply use 3 or 4 soy sauce packets that I got from Panda Express. I am notorious for not follow a recipe precisely. But the outcome is yummy and that’s what counts.
Here is the Basic Cauliflower Fried Rice Recipe
- 1 Small Head of Cauliflower, cut into Florets
- 3 Slices Bacon, Diced
- 2 Large Eggs
- 2 Scallions, Sliced Thin
- 3 Tbsp. Oil
- Diced Meat of your choice
- Veggies of your choice
- 1 Tbsp. Soy Sauce
- 1 tsp. Freshly Ground Black Pepper
- 1 tsp. Minced Garlic
- Rice cauliflower florets in food processor or use pre-grained from a store I mentioned above
2. Dice bacon and scallions.
3. Fry bacon until very crisp, remove and let cool.
4. Add oil to pan and start to fry the cauliflower.
5. After a few minutes, push your cauliflower to one side of the pan, adding your garlic and scallions to the empty side.
6. Add soy sauce black pepper and a slight bit of sea salt (to taste) to the “rice”.
7. Mix everything together and allow it to fry for a few minutes.
8. Push all your ingredients to one side of the pan again. Add your whisked eggs and allow them to cook.
8. Add your bacon and mix everything in well, chopping the egg up to form smaller pieces.
HCG Phase 3 Recipe – Roasted Vegetables
Phase 3 Roasted Vegetables Dish
Super YUMMY- Super SIMPLE!
Zucchini and Mushrooms
So many other veggies can be added but Pictured is Zucchini and Mushrooms
Phase 3 Food Question –
Hey Colleen,
I can’t stress enough how much I love it, that you actually care about people who write to you…
I wanted to ask you, since I am soon going to enter phase3. And I don’t have meat or eggs or fish being a vegetarian. Is it ok if I start having whole wheat pasta, or brown rice, lentils, or something and can I use olive oil for cooking, or the Pam sprays or something? Because now I’m going insane without any decent hot cooked food! I can’t live on spinach soup and yoghurt as on HCG VLCD phase2…..please help….
Thanks
My Answer –
What I think you will love instead of the whole wheat pasta, or brown rice, lentils is roasted vegetables.
This is so simple to make!
I put a variety of broccoli, zucchini, mushrooms, and on occasion asparagus (though for you that veggie you may want to take a break from) and I will add red, yellow and orange bell peppers (not spicy) sometimes. Then I drizzle olive oil over the top (I still spray the platter I use with the Pam Spray to keep the vegetables from sticking and make clean up easier) add minced garlic and sprinkle with either kosher salt or sea salt. Put it in the broiler for approx 8 min. then stir around and broil for another 5 min. The tops will look grilled – YUM!
When my son sees what I’m eating he always says” you are going to eat all that?” It’s SO good!
If you are not vegetarian like the sweet person who asked this question you can also add shrimp, strips of cooked chicken breast (no skin) or lean steak, even feta cheese. I prefer feta because it is better for you than basic cheese. You don’t need to add much at all and when added to this dish it gives a nice tanginess to the overall flavor of the dish.
Another side note – I have tried this using MCT oil. It wasn’t that it was bad but MCT doesn’t like extreme temperatures so the vegetables end up being drier and the MCT oil kind of “smokes away” during the broiling process.
**If you are a Phase 2 person in the more liberal protocol that allows more vegetable selections than Dr Simeons’ original protocol (I have heard of plans that people that are going to HCG clinics are doing that also include Broccoli etc.)You can simply swap out the olive oil for the MCT (though the mct doesn’t work as well)or omit the oil and drizzle with water for added moisture.
Why is the word “DIET” Bad?
Believe it or not this post was inspired by a thought I had while watching a segment on TMV Live when I was walking on my treadmill. Mindless TV isn’t so mindless after all – LOL
Lolo Jones the Olympic hurdler, who is now hoping to make the Winter Olympic team as a bobsledder said she’s gained some 30 pounds during the past few months. She’s done so by eating 9,000 calories a day on a diet which includes two 1,365-calorie protein shakes and fattening foods.
Why do I bring this up as an example?
Usually when we tell people we are on or going on a DIET the 1st thing that comes to mind is deprivation.
I want us ALL to get out of that mindset.
Whether you are overweight, underweight or at target weight but go to the doctor about maybe something going on with you medically you could be asked, “What is your diet?”
The question isn’t expecting the answer to be HCG protocol, Paleo diet, Keto diet,low carb diet, etc.
That is being asked is, what are you consuming? You know, what are you sticking into your mouth and swallowing on a daily basis.
I believe that once we get out from under thinking our diet is a sacrifice we have to endure and look at our choices as long term healthy changes all will go a lot more smoothly.
We all agree being on P2 has limitations that you will have to live through, but that is the key point. You live through it and as you reap the benefits of the protocol you will transition to other choices like stepping stones. What steps am I talking about? Doing your rounds whether it be P3, cycling and ultimately life maintenance.
As I work and yes I did mean to use the word work to maintain a healthy weight and size I find that my “diet” includes many of the different food choices and ingredients so many TV shows and internet articles recommend as good choices for weight loss, good metabolism, and overall health.
Why am I ok using the word “work”? If you want to be healthy you either naturally make healthy choices or you are mindful of the choices. As you are mindful of your choices something begins to happen that you don’t even realize was happening, it does become natural.
Quite frankly food that you use to want to consume and or think you couldn’t live without doesn’t look appealing. Or your treat foods get a makeover. How your body feels after you eat certain food and how the food tastes changes.
I know if I want to eat a cookie or ice cream the processed stuff is not on my agenda.
I want REAL food and the portion amount is far less to satisfy me than in my overweight past life.
Those of you that haven’t crossed this bridge yet and can’t believe you wouldn’t want certain food you love now don’t fear.
Are there times when processed food is still in my world? Yes sometimes but I must admit when I have gone down that road the anticipation was far greater than the award.
The trigger to eat it? Probably a ghost emotion of how I used to be comforted by that food. So once I start to eat it I am disappointed and usually throw it away or hand it off to my hubby. Just like anyone would when they take a bite and realize they don’t like it.
To sum all this up my goal by doing this post is to give you HOPE. Fast forward to your healthy weight self and be confident that you will be happy with your choice. And to lessen the blow of the word “DIET.” It is Ok that you are on a diet, everyone who consumes food to live is.
Remember Lolo Jones is consuming over 9000 calories a day and everyone who interviews her asks, “What is your diet?”
Diet Salsa Recipe
Diet Salsa- Only 16 Calories per Serving
Great for P3 & P4
Diet Salsa – YUM!
Ingredients
2 cups finely chopped seeded peeled cucumber
1/2 cup finely chopped seeded tomato
1/4 cup chopped onion
2 Tbsp minced fresh parsley
1 jalepeno pepper, seeded and chopped
4-1/2 tsp minced fresh cilantro
1 garlic clove, minced or pressed
1/4 cup reduced-fat sour cream (optional)
1-1/2 tsp lemon juice
1-1/2 tsp lime juice
1/4 tsp ground cumin (optional)
1/4 tsp seasoned salt
Tortilla chips**When on P3 it is better to swap out the tortillas chips for kale chips
How to Make–
In a small bowl combine
2 cups finely chopped seeded peeled cucumber
1/2 cup finely chopped seeded tomato
1/4 cup chopped onion
2 Tbsp minced fresh parsley
1 jalapeno pepper, seeded and chopped
4 1/2 tsp minced fresh cilantro
1 garlic clove, minced or pressed
In another bowl, combine the sour cream (optional)
Lemon juice & Lime juice
Cumin (optional)
Seasoned salt or Sea salt Pour over cucumber mixture and toss to coat.
Serve immediately with chips or use over anything you love salsa on!
Here is the BEST PART!! ….1/4 cup is only 16 calories – YAY!…..
Not as great of a “yay’ -** (chips not included in calorie count)
I guess we cant have it all – lol
Healthy Mayonnaise Subsitute
Healthy Protein Packed Greek Yogurt “Mayo”
Two things I can’t stand is a dry salad or a dry sandwich.
When it comes to condiments it is great when you can find a way to have a meal that is healthy and yummy!
This recipe has got you next sandwich covered…literally – LOL – Watch out Ezekiel bread you are not going to know what hit you
Greek Yogurt “Mayo” Recipe
Ingredients
1 cup plain Greek yogurt
1 tbsp. of fresh dill, chopped
1/4 cup cucumber, grated
1 small clove of garlic, finely chopped
Dash of salt (optional)
Directions
Combine all the ingredients in a bowl.
Now you’ve got a mayo substitute that is yummy while being SO much better for you and your weight GOAL!
Great for P3 & P4 meals 🙂
Overview
Of course you won’t be using the entire cup on your sandwich so when you divide it up if a 6 oz. Fage container is 100 calories (zero fat) compare that to one Tablespoon of Mayo.
When researching for this post I noticed that Mayo brands and how they wished to list the nutritional facts differed greatly. They would list anywhere from 37 calories to 49 and on up to 90 per TB.
Mayo – 1 Tablespoon
I decided since all the calories in Mayo is also all fat I captured a picture which displayed the 90 cal.
Fage Greek Yogurt – 6 oz.
Compare the mayo to the Greek yogurt nutritional value. I think you will agree it is worth trying the recipe and using it as a wonderful alternative. Plus you will be putting “good stuff” in your body for fuel.
This recipe was inspired by Biotrust and my desire to find ways to help people get to their goal and stay there FOREVER!
Healthy Sautéed Vegetables and Shrimp
Healthy Veggie Recipe
This one is Quick & Easy!
One of the questions I get asked quite a bit is –
What do I eat now?
This is a dish that is so good I actually crave it!
Pictured here is a combination of –
Zucchini, Mushrooms and Shrimp
Sauteed in 2 tablespoons of Coconut Oil
Add Minced Garlic, Onion Powder, Sea Salt and ground pepper to taste
I spray the skillet or Wok with a non stick spray like Pam before adding the oil, vegetables and shrimp over medium heat.
Once the oil has mixed through out the mixture I add the seasoning.
Just as the veggies are beginning to brown I remove from the heat
This recipe is so very Simple yet So very YUMMY.
There are so many different vegetable varieties that you could add or swap to this basic recipe. Instead of onion powder you could add finely chopped onion instead. I have never been a onion lover so it is a miracle that I even like adding the onion powder.
Depending on the how you are going about your releasing journey this dish can be a great Phase 3 recipe to enjoy or possibly even P2
Want to know more on the benefits on Coconut Oil?
Two websites Links Below have some cool info if you would like to know more info on the Veggie Benefits –
MCT Oil Mayo and Ranch Dressing – YUM!
How to Make MCT Oil Mayo and Ranch Dressing
Make a Mayonnaise and a Ranch dressing using MCT Oil. Courtesy of the infamous Delmem. A wonderfully healthy mayo and ranch dressing you can use in P2, P3 and to just plain enjoy a yummy healthy mayo or dressing.
Recipe
Egg at room temp, heat coffee cup with hot water, then dump and dry… sep egg, put yolk in warmed cup – with power whisk or mixer SLOWLY add MCT oil, a little drizzle at a time while whisking… after 1-2 minutes & adding approx 2-3 TBSP of MCT oil bit by bit, you should notice the consistency change and start to thicken up… from there you can add options of vinegar, splash of buttermilk, squirt of lemon juice, then add salt and pepper (that’s the mayo) – then you simply add onion & garlic powder to taste for the ranch dressing.
As you whisk you can add more MCT oil, which (if timing is correct) will thicken up the mixture even more… (if thick you can use it for dressing AND good for tuna/chicken/egg salad… thin it still works as salad dressing if you get the seasonings the way you like them)
Check Out Amazon for a Great Mini Power Wisk!
Healthy Egg & Veggie Recipe
Veggie Egg Scrample
Get fancy and call it –Spinach Quiche-lette…..Now it sounds so Magnifique!
This recipe can go anywhere from;
P3
P2 500 cal. Protocol
P2 800 cal. Protocol (mixing veggies allowed)
Or A Person looking for a Health, Yummy Egg Recipe! 😉
Those of you on protocol will be able to look at the ingredients and based on what your regime choice is will know what you can have and what to omit.
How to Make
1 tsp EVCO (extra virgin coconut oil)
¼-½ cup sliced onion ( I use ¼ c minced green onion)
Approx ¼ cup chopped broccoli tops (optional)
¼ cup tomato chunks (optional)
1 VLCD approved meat serving – example, I use shrimp,(optional)
2 whole eggs
¼-½ cup spinach (or other greens)
1-2 TBSP cheddar cheese (optional)
On low heat, simmer EVCO and vegetables approx 2 minutes.
Stir to coat greens with eggs before adding to veggies & EVCO
Add eggs and greens mixture to veggies in skillet
Season with sea salt, ground pepper, garlic powder or fresh minced garlic (chili powder optional)
Once whites are thoroughly cooked, add cheese topping, cover until topping melts.
This one had my Hubby looking at it with “wanting eyes” – lol
I added my little tweaks to the recipe but big thanks to Delmen (YT) for base ingredients and inspiration to make it!
Greek Yogurt Correction Day – FAGE
FAGE – Full Fat Greek Yogurt Correction Day
This is what you do:
-
- Eat 32oz of Fage Full Fat Greek Yogurt with 8oz of berries
- Divided into four meals that you eat throughout the day.
For chocolate lovers instead of berries add in unsweetened chocolate and stevia… tastes just like chocolate mouse! - FAGE full fat yogurt days work and work well and they are very easy to do if you like yogurt.
- A nice alternative to other correction days for the hot summer months
- This type of yogurt is thicker than regular yogurt almost cheesecake like.
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