May 2017 archive

Easy Sweet Potato Hummus

sweet potato hummus

Get yourself an unbelievably tasty, creamy, sweet and full of flavor Easy Sweet Potato Hummus. An easy to prepare delicacy with a golden color from the sweet potato. You can slip this Phase 3 hummus recipe onto your buffet table or serve it as a snack at work.

Ingredients

  • 1 medium-sized Sweet Potato (about 1 Cup Mashed)
  • 1 cup of Cooked Chickpeas
  • 1 clove of Garlic
  • 2 tablespoons of Water
  • 2 tablespoons of Lemon Juice
  • 2 tablespoons of Olive Oil
  • ½ teaspoon of Salt
  • ½ teaspoon of Chili Powder
  • Pepper to taste

Instructions

  1. Preheat oven to 400F (200C).
  2. Prick the sweet potato all over using a fork so steam can escape while the potato cooks.
  3. Place a baking sheet, and bake for approximately 50 – 65 minutes or until the potato is tender all the way through, and a knife can easily pierce through the entire potato.
  4. Scoop out the flesh of the potato and add it to a food processor.
  5. Add the remaining ingredients: the garlic, lemon, chickpeas, water, chili powder, salt and pepper to a food processor also.
  6. Blend the ingredients until completely smooth, stopping to scrape down the sides as needed. If you want a thinner hummus, add a bit more water or oil until your desired consistency is reached.

Korean Rolled Omelet

Rolled omelet Korean style

A very quick, delicious and easy Phase 3 side dish that can make your dinner table beautiful and nutritious. You will be satisfied to add this healthy recipe to your cooking routine.

Ingredients

  • 3 whole eggs
  • 1 tablespoon of almond milk
  • 1 tablespoon of finely chopped carrot
  • 1 tablespoon of finely chopped onion
  • 1 tablespoon of finely chopped green part of spring onion
  • Freshly ground pepper and salt for seasoning

Instructions

  1. Crack the eggs into a mixing bowl and add in almond milk and salt. Whisk until combined.
  2. Pass through a fine sieve to remove chalaza. In making rolled omelet successful, the liquid should not have lumps.
  3. Add in carrot, onion, spring onion, and pepper. Stir until combined.
  4. Lightly grease and heat a frying pan with vegetable oil.
  5. Pour in ½ egg mixture. Over low heat, cook it over until half done. Roll the egg in half from the right to the middle. And move the egg roll to the right edge of the pan. If there is not enough oil, lightly grease the pan each time you roll up.
  6. Add another ¼ egg mixture to cover the left half of the pan and let it cook until half done. And roll again half way up from the right to the left and move the egg roll to the right side of the pan. Repeat the process to the remaining egg mixture until done.
  7. Place the rolled omelet to a cutting board. The rolled omelet is easily broken when it is hot, so make sure to let it cool first before cutting. Slice into bite-size pieces. And serve.

For lunch

Sweet Potato Burger

sweet potato made burgerSeriously delicious, nutritious and incredibly satisfying sweet potato burger. They’re about to be your favorite lunch meal for Phase 3 recipe.

Ingredients

  • 1 sweet potato
  • Salt
  • Pepper
  • 1/2 tablespoon of Coconut Oil

Instructions

  1. Peel and cut the sweet potato into 1/4-1/2 inch rounds.
  2. The middle part of the sweet potato is best for being used as “buns” as that is where they are widest.
  3. Rain lightly some olive oil on them and sprinkle with salt and pepper. Toss to coat.
  4. Heat a skillet over medium heat. Add 1/2 tablespoon coconut oil.
  5. Once the oil melts in a skillet, add the sweet potato rounds. Potatoes cook fast for approximately 3-4 minutes on the first side and only 2-3 on the second side.
  6. Serve and enjoy 🙂

For lunch

Baked Turkey Meatballs with Onions

turkey meatballs

Baked Turkey Onion Meatballs is a healthy, delicious and easy to cook for a nutritious dinner on your table in less that 30 minutes. Great as main Phase 3 dish or appetizer.

INGREDIENTS

  • 1 cup of rolled oats
  • 1/3 cup of almond milk
  • 1 pound of lean ground turkey
  • 1/2 cup of grilled onions
  • 1/4 teaspoon of garlic powder
  • 1/8 teaspoon of onion powder
  • 1/4 teaspoon of freshly cracked black pepper
  • 1/8 teaspoon of sea salt
  • 1 large egg (whole)
  • 3 tablespoons of finely chopped flat-leaf parsley
  • 1 Tablespoon of extra-virgin olive oil
  • 1 tablespoon of tomato paste

INSTRUCTIONS

  1. Heat oven to 400F.
  2. Place a rimmed baking sheet with parchment paper, or lightly spray with a non-stick cooking spray.
  3. In a small bowl, soak oats in milk until it softened for about 2 minutes. Then squeeze oats to remove any excess liquid; discard milk.
  4. Beat egg lightly in a large mixing bowl. Add turkey, oats, onions, and seasonings. Best to use gloved hands or a mixing spatula to incorporate all ingredients together. Space evenly on prepared baking sheet.
  5. Stir tomato paste and olive oil together and brush over meatballs. Prepare pan into oven and bake until meatballs are just cooked through and a food thermometer inserted into the center reads 163 degrees F., approximately 15 to 20 minutes.
  6. Serving suggestion: Serve meatballs over rice or pasta with your favorite sauce, or alone, along with a garden salad.

For dinner

Chewy coconut cookies

chewy coconut recipe

Coconut-lovers will definitely love this soft, chewy and sweet-scented coconut cookies fit for a delicious Phase 3 meal. A delectable, lovely and irresistible cookies thanks to coconut milk and shredded coconut. Enjoy these Chewy Coconut Cookies because they celebrate the flavor of coconut front and center. Yummy!

Ingredients

  • 5 tablespoons of full-fat, canned unsweetened coconut milk (make sure to stir before measuring)
  • 3/4 teaspoon of pure vanilla extract
  • 1 teaspoon of powdered stevia
  • 1/8 teaspoon of sea salt
  • 1 cup (115 g) almond flour
  • 1/2 cup (50 g) unsweetened coconut cut into shreds

INSTRUCTIONS

  1. Preheat the oven to 350F: place a large baking sheet with parchment paper or a silpat liner.
  2. In a medium-sized bowl, whisk together the coconut milk, vanilla, stevia, and salt until it become smooth.
  3. Stir in the dried coconut and almond meal then cover the dough and chill inside the freezer for approximately 5 minutes.
  4. Scoop the dough out and roll into 1 tablespoon-sized balls. Place the balls on the prepared baking sheet about 1 to 2 inches apart, and use the palm of your hand to flatten slightly each of the balls.
  5. Bake until the cookies are in a very light golden color on the bottom but are still light brown on top, for about 14 to 16 minutes. Rotate the tray once.
  6. Before removing and serving, cool completely on the tray. Store layered between parchment paper in an airtight container at room temperature for up to 2 days, or up to 5 days in the fridge.

For breakfast

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