HcG diet recipe phase 3 P3: NON-DAIRY MANGO GELATO

4 mangos, peeled & pureed
1/2 C xylitol or other sweetener
1 can lite coconut milk
1 t vanilla 
Juice of 1/2 lime

Mix all ingredients together and freeze 
OR use an ice maker to churn and freeze. 

WHAT IS OIL PULLING & HOW DO I DO IT? Option with essential oils

Oil pulling has made it's way back into mainstream and is at an all time high. You can google oil pulling and see all the benefits that people including doctors like Dr. Axe claim and I too am a believer. I claim that it:

• Whitens my teeth.
• Has actually made some of my cavities disappear according to my dentist when I went in to get some filled!
• Strengthen my jaw so much that I no longer have any horrible symptoms of TMJ.
• Clears my sinuses.
• No more bad breath.
• No more tonsil stones.
• Strengthens my enamel and gums. My receding gum lines have stopped! 

Tooth brushing is relatively new. Did you know that it's only been around for less than 100 years?! Crazy, right? If you do a historical search for oil pulling, you'll find that traditionally it was a Native American and Ayurveda (South Asia/India) holistic practice. 

Most dentists I've encountered and hear about do not like this practice as it generally can take money away from them. You do the practice of oil pulling, it heals your teeth and gums and you don't see the dentist except for your bi-annual check ups. Yeah, not a good combo for dentists. But for you, it can be a major money and headache saver. 

You can research all the mechanical actions and medical jargon of how and why but I like to just boil it down.

1. Pick an oil. My favorite is coconut oil. Choices: Coconut, Sesame, Olive.
2. Choose the amount. 1 teaspoon to 1 tablespoon is perfect. I prefer around 1/2 tablespoon.
3. Optional: Add 1-2 drops of essential oil. (Buy pure EOs at link in the right column of this page.)
• Clove essential oil - heals wounds, relieves toothaches, banishes bad breath, pain reliever, boosts immune system, reduces gum disease, anti-inflammatory, etc.
• Cinnamon essential oil - anti-bacterial, anti-fungal, anti-microbial, astringent, anti-clotting, decreases inflammation, etc.
• Orange essential oil - anti-inflammatory, anti-depressant, anti-septic, kills bacteria, fights infection, etc.
• Lemon essential oil - astringent, detoxifying, antiseptic, disinfectant, anti-fungal, banishes bad breath, thirst quencher, kills bacteria, etc.
• Lime essential oil - immune booster, fights colds/flu/sinusitis/sore throat, kills bacteria, promotes oral health, etc.
• Peppermint essential oil - anti-microbial, freshens breath, promotes healthy sinuses, allergy reducer, etc.
• Basil essential oil - anti-bacterial, fights infection, anti-inflammatory, anti-virus, anti-fungal, fights colds/flu, etc.
• Black Pepper essential oil - anti-bacterial, anti-viral, etc.
• Cilantro/Coriander essential oil - anti-fungal, anti-bacterial, etc.
• Thyme essential oil - anti-septic, anti-bacterial, expectorant, kills infection, treats respiratory conditions, cures bad breath, promotes teeth from decay, etc.
• Oregano essential oil - relieves colds/flu/sinuses, kills parasites, eases infections, heals cold sores, etc.
4. Put in your mouth and swish. Set the timer for 20 minutes, no more, no less. 
• Do this while you take a shower, check your email, play a video game, prep for the day, read a book or study. It will fly by when you're preoccupied. 
5. Do not spit this down the drain or swallow it, rather spit it in the trash. Remember that it can solidify in the pipes and you don't want to swallow all the bad things it's been pulling from your mouth, sinuses, throat, gums, etc. 
6. Do this 3-5x a week. 

HcG diet recipe phase 2 P2: Baked Blackened Tilapia low carb

Line a small baking dish with foil.
100 g tilapia
Sprinkle with Old Bay seasoning & parsley.
Squeeze half a lemon on top.
Preheat oven 400°
Bake 12-14 minutes or until fish flakes.

HcG diet recipe phase 2 P2: Kale Chips low carb

Preheat oven to 350°
Roughly chop kale.
Spread kale over seasoned pizza stone or parchment lined baking sheets. Lightly spritz with coconut oil spray. Sprinkle with sea salt, garlic powder, chile powder, and any other seasonings you wish. Bake for approx 10-15 minutes, turning once. Be careful not to burn.

HcG diet recipe phase 2 P2: Caramel Cappuccino low carb

1 T fat free milk, warmed then frothed
Brew 4 oz strong coffee directly on top of the frothed milk.
Pour 1 T Walden Farms Caramel Syrup on top.
Stevia, to taste

HcG diet recipe phase 2 P2: CLOUD / OOPSY BREAD low carb

Since the "outlaw" of over the counter hcg in the USA, I'm now seeing a weight loss doctor that prescribes hcg injections and gives me a weekly check up. I have found it more informative than the few times I did the hcg diet with the drops. Although she uses the original protocol as a base, she also goes by blood type, allergies, etc. She has me on a vegetarian protocol which is why I'm deviating from the original protocol in the past. I've actually had more success!

3 eggs, carefully separated
1/2 t cream of tartar
2 T fat free cream cheese or cottage cheese
couple of drops of stevia

Beat the egg whites and cream of tartar until stiff peaks form. Beat the remaining ingredients, including the yolks, together in a separate bowl. Fold the yolk mixture into the egg whites. Drop large spoonfuls onto seasoned pizza stone or parchment lined cookie sheets. Bake in a preheated 300° oven for 10-16 minutes. Watch carefully! You want them to be lightly browned. See photos.

Now I've seen many blogs where they tell you to cool completely then to store them in a ziploc overnight, but let me tell you, I found them soggy and gross. I love them fresh out of the oven either plain, sprinkled with cinnamon and stevia or served with Walden Farms pancake syrup.

HcG DIET RECIPE PHASE 3 P3: Thai Coconut Chicken Curry over cauliflower rice - low carb atkins diabetic friendly ketosis paleo whole 30

Eating low carb can get monotonous. If you're needing more flavor, this is the right recipe for you.

Thai Coconut Chicken Curry

16 oz cubed chicken
2 T coconut oil, separated
2 zucchini, speared or chopped
1 bunch green onions, chopped
2 red and/or orange bell peppers, speared or chopped
1/2 t ground ginger
2 cloves minced garlic
2 T red curry paste
1 can full fat coconut milk
Red pepper flakes for garnish (optional)
2 C cauliflower rice (Walmart, Trader Joe's & Costco sells it in bags)

Heat large skillet over high heat. Add 1 T coconut oil & chicken and season with salt. Cook until browned. Remove from skillet to a plate and set aside.

Add the remaining T of coconut oil to the skillet, along with zucchini, green onions and bell peppers. Cook for 5-7 minutes until they're starting to brown but still crisp. Add ginger and garlic, stirring and cooking for another couple of minutes.

Incorporate red curry then coconut milk. Add chicken to reheat and mix well.

Serve over cooked cauliflower rice.

Left overs will keep in refrigerator for up to 3 days.

HcG DIET RECIPE PHASE 3 P3: Low Carb No Bake Cookies - low carb atkins diabetic friendly ketosis

Combine and heat over medium heat. Bring to boil then remove from heat.

1/4 C heavy cream
1 1/2 T unsalted butter
2 T unsweetened cocoa
1 1/2 T Xylitol
pinch of sea salt

Fold into chocolate:
1/4 C natural almond butter
1 1/2 C unsweetened toasted coconut flakes
(Spread out in baking pan. Cook 5 minutes in 350° oven.)

Scoop in mounds onto wax paper or silicon mat.

HcG DIET RECIPE PHASE 3 P3: 7 Layer Mexican Salad - low carb atkins diabetic friendly ketosis

In a glass bowl or dish, layer in which ever order you want. I personally like the lettuce & cheese furthest away from the beef.

1 lb cooked ground meat with 1/2 t each paprika, chili powder & oregano, 1/4 t each sea salt & cumin, cooled
4-6 T guacamole
4-6 T sour cream
1 - 3.8 oz can sliced black olives
3 chopped roma tomatoes
2/3 head lettuce, chopped
1 C shredded cheddar/jack cheese

Refrigerate until ready to serve.

Serve with salsa.

HcG DIET RECIPE PHASE 3 P3: Fiesta Baked Chicken - low carb paleo atkins diabetic friendly ketosis

Place boneless skinless chicken thighs in baking dish.

Saute 1 chopped onion, 2 cloves minced garlic, 1/2 - 1 C sliced or diced bell peppers of different colors, and 1 jar drained nopalitos (cactus, found in the Mexican food section of your grocery store) in 1 T olive oil. When there's no more liquid in pan and and it's starting to sear, turn off heat but leave on burner. Add 1/2 C cream cheese and stir until melted. If you like a little kick to it, mix in 2 T salsa. Spread over raw chicken. Sprinkle 1 - 1 1/2 C shredded cheddar cheese over. Cover and bake in preheated oven 375° for 50-60 minutes, or until chicken is cooked through.

I served this with Loaded Cauliflower.

HcG DIET RECIPE PHASE 3 P3: Vanilla Bavarian Cream - low carb paleo atkins diabetic friendly ketosis

Soften 1 T unflavored gelatin in 1/4 C cold water. Dissolve it by setting in a pan of hot water & stirring well.

Meanwhile, separate 3 eggs. Beat yolks with 1/4 C xylitol (low carb, atkins, diabetic, keto) OR 1/4 C honey (paleo) until foamy. Stir in gelatin and 1/4 t vanilla paste (buy here). Set aside.

Whip egg whites stiff. Add 1/8 t sea salt then another 1/4 C xylitol (low carb, atkins, diabetic, keto) OR 1/4 C honey (paleo).

Whip 1 C heavy cream until stiff peaks form. PALEO: Use full fat coconut milk. No whipping necessary.

Combine cream & egg whites. Fold into yolk mixture. Chill.

HcG DIET RECIPE PHASE 3 P3: Skillet cumin & paprika chicken with vegetables - low carb paleo atkins diabetic friendly ketosis

Over medium low heat, heat your skillet with a little olive oil. Add defrosted boneless, skinless chicken thighs that have been sprinkled with cumin, salt and paprika on both side. Also sprinkle with oregano, if desired. Allow to cook without flipping for 4-8 minutes. You'll know when to flip them when they are starting to brown. Flip and add vegetables of your choice. Today I added quartered brussel sprouts, onions and minced garlic. Also consider, leeks, mushrooms, bell peppers, asparagus, etc. Cover and allow to cook for another 4-6 minutes. Stir gently and cover again for another 2 minutes. Serve immediately If you're not paleo, serve with shredded cheddar cheese.

HcG DIET RECIPE PHASE 3 P3: Bulletproof Chai Coffee - low carb paleo atkins diabetic friendly ketosis

Traditionally I know Chai is tea instead of coffee, but I love bulletproof coffee and this is my take on the marriage.

1.5 C hot, strong brewed coffee
1 T grass fed butter (I use Kerrigold but for you Paleos, use ghee)
1 T coconut oil
1/4 t ground cinnamon + more to top
1/4 t ground ginger
stevia, xylitol or honey (paleo) to taste

Put all ingredients in a blender and mix until frothy. Pour into a mug and serve immediately.

HcG DIET RECIPE PHASE 3 P3: Crumbled Pizza Souffle - low carb diabetic friendly keto ketosis

This isn't truly a souffle but it reminded my husband & me of one, sort of :)

In a medium skillet, over medium heat, scramble 4 eggs, 4 T almond flour, 4 T cream cheese, 1/4 t baking powder and 1/2 t Italian seasonings until cooked through. Place on plate. the add a few tablespoons of low carb marinara sauce on top and a few tablespoons of mozzarella along with any other low carb toppings.

Serve immediately.

HcG DIET RECIPE PHASE 3 P3: Matcha Latte - low carb diabetic friendly keto ketosis paleo

In a blender:
1 C hot unsweetened almond or cashew milk
1 T coconut oil
1 t matcha green tea
1/8 t unsweetened vanilla
stevia (or honey if you're paleo) to taste

Serve immediately.

HcG DIET RECIPE PHASE 3 P3: Mexican Chicken Bites

Add to oven proof skillet on medium-high heat:
1 1/2 lb cubed chicken
1/2 C chopped onions
2 cloves minced garlic
1 T olive oil
1/2 C chopped bell peppers
1 t salt
1 t paprika
4 dashes chili powder
2 dashes cumin

Cook until chicken is cooked through but before browning, add:
1 drained jar nopalitos (cactus) - find it in the Mexican food section

When chicken is browned on all sides & there's no more liquid in the skillet, sprinkle cheese over and bake in preheated oven 425° for 3-4 minutes: 1 C shredded cheddar cheese

Remove skillet from oven and sprinkle bacon with dollops of sour cream:
6 slices cooked, crumbled bacon
4 T sour cream

Serve immediately.

My 6 year old: "Wow, Mom! It smells like bacon, rice and burritos. What are we having for dinner?"
Me: "Not sure. I'm making it up. It's chicken, veges and spices now."
My 6 year old: "Well, it smells like a restaurant. Good job!"
He ate all his dinner and so did my 3 year old. I served their portions over rice.

HCG Diet Phase 3 P3 Foods to eat - This are the foods that work best for me

Traditionally these are the foods you can eat and add in during the first 3 weeks of P3 - Click here

But I've found that these foods actually work better, keep in mind to stay under 22 carbs per day and watch your "bad" fat intake with oil, cream, butter, etc. And as always, read every label to make sure it doesn't have any hidden sugars, starches, etc. The first 4 times I did P3 of the HCG diet, I counted calories and still gained weight even with steak days. The past couple of times, I stuck with a low carb diet, didn't necessarily pay too much attention to the calories but definitely to the carbs. I like to stay in the 15 carb range the first week and up to 20-22 the 2nd & 3rd weeks. The 4th week I add fruits sparingly...and still no weight gain which means no steak days!

Proteins:
Flounder, Salmon, Herring, Sardines, Sole, Tuna, Trout, Cod, Halibut
Cornish hen, Chicken, Duck, Goose, Pheasant, Quail, Turkey, Ostrich
Crab, Oyster, Clams, Mussels, Shrimp, Squid, Lobster, Crayfish/Crawfish
Bacon, Beef, Ham, Lamb, Pork, Veal, Venison
Eggs

Fats: - SPARINGLY
Butter, NSA (no sugar added) Mayo, Olive oil, Vegetable oils, light, sour & heavy cream (limit 3 Tablespoons per day), Stevia (read labels for hidden additives), Unsweetened almond milk

Dressings:  - SPARINGLY
Caesar, Ranch, Bleu cheese, Balsamic vinegar

Fruit:
Limes, Lemons (limit 3 Tablespoons of juice per day)

Cheese:
Parmesan, Chevre, Bleu, Cheddar, Gouda, Mozzarella, Cream cheese, Swiss, Feta, Havarti, etc.

Alcohol:
Bourbon, Vodka, Rum, Scotch, Gin, Tequilla, Whisky, Brandy, Cognac, Mezcal, Red wine, White wine

Nuts & seeds, including their flour or butters: (read labels) - SPARINGLY
Almonds, Cashews, Unsweetened coconut, Hazelnuts, Macadamia, Pecans, Walnuts, Peanuts, Pine Nuts, Pinon nuts, Pistachios, Pumpkin seeds, Sunflower seeds

Vegetables:
Sprouts, Chicory, Endive, Escarole, Watercress, Arugula, Radishes, Spinach, Bok Choy, Lettuce, Turnip Greens, Heart of palm, green and black olives, Mushrooms, Artichoke, Collard greens, Dill pickles, Sauerkraut, Avocado, Onion, Zucchini, Cucumber, Cauliflower, Broccoli, Okra, Rhubarb, Swiss Chard, Asparagus, Bell Pepper, Eggplant, Kale, Turnip, Tomato, Jicama, Yellow squash, Cabbage, Green beans, Brussel sprouts, Spaghetti squash, Pumpkin, Garlic, Snow peas

HcG DIET RECIPE PHASE 3 P3: Brownie Mug Cake in Microwave - low carb & gluten free

Mix all ingredients & pour it into a mug:

2 T melted butter
3 T almond flour
1 1/2 T coconut flour
1 1/2 T XyloSweet or other sweetener
1 T unsweetened cocoa powder
1/2 t baking powder
1 square 100% Ghirardelli chocolate, chopped
1/4 t unsweetened vanilla
pinch sea salt
1 egg

Microwave 1 minute.
Serve with whipped cream if desired.

Approx 550 calories & 7 net carbs.

HcG DIET RECIPE PHASE 3 P3: Bacon Avocado Jalapeno PIZZA - low carb gluten free diabetic friendly

AMAZING!
Not just ok, no this truly is spectacular.
It actually bends like a thin crust pizza, no fork necessary!

Mix: 1 1/2 C shredded mozzarella & 2 T cut up cream cheese. Microwave for 1 minute. Stir. Microwave another 30 seconds.
Stir. If it's needed, another 30 seconds.

Quickly add 3/4 C almond flour & 1 egg at room temperature. Stir well.

On a seasoned pizza stone or parchment lined pan, spread with spatula or wet fingers.
Prick with fork all over to prevent bubbles.
Sprinkle with garlic salt.

Bake in preheated oven 425° for 20-24 minutes, should start to brown on top.

Meanwhile: cook 8 strips of bacon, remove and crumble.
In the drippings, saute 1/2 chopped onion, 1 t minced garlic & 1 sliced jalapeno.

Remove pizza crust from onion. Sprinkle 1-2 C shredded mozzarella on top. Then the bacon and the cooked onion mixture. Bake another minute or two or until the cheese melts.

Remove from heat and add 1 avocado, chopped. Allow to sit for 5 minutes before serving.

HcG diet recipe phase 3 P3: Saucy Roasted Brussel Sprouts

Quarter 2 C Brussel spouts. Toss with 1-2 T olive oil, 1 clove minced garlic and 1 t sea salt. Spread on a baking pan evenly and roast at 400° for approx 20-40 minutes, turning every 10 mintues.

Meanwhile make the sauce:
3 T stevia
1/2 C hot water
2 T Red Boat fish sauce
2 T fresh lemon juice
2 t Sriracha hot sauce (NomNomPaleo has a great homemade Sriracha recipe!)
1/4 t pepper

Mix all together and bring to a slow boil over medium heat. Then remove and toss sauce in with the hot roasted Brussel sprouts.