Black & White Printable. odge-podge. enu

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1 Black & E N T E R TA I N I N G White P 3 to l i fe. c o m. Ra y ze l L a m Printable HM odge-podge enu

2 H odge P odge Entertaining menu pg# Strategic Tips...3 Total Calories per Serving...4 Recipe Grid...5 List of Recipes...6 Grocery List...7 Menu Prep...8 Recipes: Recipe # 1. Stuffed Mushrooms Cauliflower Breadsticks Creamy Roasted Tomato Soup Mexican Style Shredded Chicken Balsamic Roasted Veggies Chocolate Cake w/ Whipped Cream Frosting...14 Calories per ingredient for Each Recipe...16 Hodge Podge Entertaining Menu p3tolife.com - Rayzel Lam 2

3 STRATEGIC TIPS for Eating an Entertainment Meal While On P3 (WITHOUT MAJOR GAINS) Eating a special meal like this (I m calling it a let-loose meal) whether it s at a restaurant, a meal your friends or family prepared, or made specially by you, will almost always mean you ll want to consider your eating options before, during, and after such a meal. Even with this special P3toLife version. What s different: let-loose meal vs regular daily life eating: Most social gatherings will involve a significantly higher calorie intake for the meal, as well as likely much higher carb intake, than you would usually consume for 1 meal. That s just how it is once you consider either the number of courses, or the ingredients and servings used for the recipe; and usually it s lots of both! While I have done my very best to deliver an entertaining level meal that carefully considers the calories and ingredients and indeed it uses only Phase 3 allowed ingredients, it is STILL quite a few more calories than you would eat in a normal P3tolife daily meal. HODGE-PODGE MEAL: 755 calories 51g protein 56g carbs 37g NET carbs 40g fat Please for the love of all the hard work you ve put in this far, see my detailed article/video series on the P3tolife site called: STRATEGIES FOR LETTING LOOSE P3toLife.com/strategies (also in the PDF downloads section) Here, I discuss SPECIFICALLY, WITH EXAMPLES, how you can handle these types of meals without causing yourself trauma. It s worth a look because it s these very types of meals that start the initial rock-downthe-mountain that leads into a full blown landslide of giving up/gaining weight. This does NOT need to happen. You CAN eat a let-loose meal without falling apart. At the same time, you can t expect to change nothing else in your life before/during/after and have a major indulgence, without having an effect on your body. The strategies series will show you how I go about planning or correcting to keep it all in balance. Hodge Podge Entertaining Menu p3tolife.com - Rayzel Lam 3

4 Total Calories per serving RECIPE CALORIES Stuffed Mushrooms Total Calories: 74cal Protein: 3g Carb: 6g Net Carb: 5g Fat: 5g Cauliflower Breadsticks Total Calories: 62cal Protein: 6g Carb: 7g Net Carb: 3g Fat: 2g Creamy Roasted Tomato Soup Total Calories: 70cal Protein: 2g Carb: 9g Net Carb: 7g Fat: 4g Mexican Style Shredded Chicken Total Calories: 204cal Protein: 28g Carb: 8g Net Carb: 4g Fat: 7g Balsamic Roasted Veggies Total Calories: 135cal Protein: 5g Carb: 15g Net Carb: 11g Fat: 7g Chocolate Cake w/ Whipped Cream Frosting Total Calories: 210cal Protein: 8g Carb: 11g Net Carb: 8g Fat: 16g TOTAL MACROS PER P3TOLIFER SERVING: Total Calories: 755cal Protein: 51g Carb: 56g Net Carb: 37g Fat: 40g Hodge Podge Entertaining Menu p3tolife.com - Rayzel Lam 4

5 Hodge Podge ENTERTAINING MENU Stuffed Mushrooms Cauliflower Breadsticks Creamy Roasted Tomato Soup Mexican Style Shredded Chicken Balsamic Roasted Veggies Chocolate Cake w/ Whipped Cream Frosting Hodge Podge Entertaining Menu p3tolife.com - Rayzel Lam 5

6 ... Hodge Podge Entertaining Menu AppetizerS: 1. Stuffed Mushrooms Main Course: 2. Cauliflower Breadsticks 3. Creamy Roasted Tomato Soup 4. Mexican Style Shredded Chicken 5. Balsamic Roasted Veggies Dessert: 6. Chocolate Cake w/ Whipped Cream Frosting Hodge Podge Entertaining Menu p3tolife.com - Rayzel Lam 6

7 Hodge Podge Entertaining Menu Grocery List Note 1: The number at the end of each ingredient is the recipe number it s used in. Note 2: The groceries listed here are enough to make each recipe as written, which is designed to serve 6. You can also double the various recipes depending on if you see your guests eating a larger serving of a dish than the recipe indicates- I figure with guests it s better to have extra than not enough! Produce VEGGIES 2 large carrots (5) 1 red bell pepper (3) 3 cups broccoli florets (5) 1 bag snap peas (5) 3 (8 oz) packages crimini or white button mushrooms (1,5) 3 heads cauliflower (or 1 head and 2 bags riced cauliflower) (1,2) 1/2 lb Brussels sprouts (5) 2 lbs roma tomatoes (3) 1 head leaf lettuce (4) 1 Rotel tomatoes (4) FRESH HERBS 1 medium red onion (5) 1 medium yellow onion (3) 1 bunch fresh parsley (1,2) 1 bunch fresh cilantro (4) 1 bunch green onions (4) 1 bunch basil (3) FRUIT 1 lime (4) 1 avocado (4) specialty OFTEN BEST TO GET ONLINE OR LOCAL HEALTH FOOD/SPECIALTY/ORGANIC STORE 5 tbsp cocoa powder OR black onyx cocoa (6) Sugar free chocolate - Lily s brand or Marco Polo (6) 1 cup Swerve (6) 1 tbsp Smoked paprika (1,3,4) Note: These items are directly linked to in the color version if you just want to click. Baking 1 tbsp Dijon mustard (5) 1 packet plain gelatin (6) 2 tbsp balsamic vinegar (5) 1 tsp baking powder (6) 1/2 tsp baking soda (6) 1/4 cup coconut oil (6) 6 tbsp olive oil (1,3,5) 1 tsp vanilla extract (6) 1 tsp hazelnut/butterscotch/almond extract (6) DRIED SPICES 5 1/2 tsp garlic powder (1,2,3,4,5) 2 1/2 tsp dried oregano (2,4) 1 1/2 tsp dried basil (2) 1 tsp dried thyme (5) 1 tbsp cumin (4) 1/2 tsp chili powder (4) 1/2 tsp crushed red pepper (2) Note: If you don t already have a nice store of spices in your pantry, savoryspiceshop.com is MUCH more affordable when you need a batch of spices and also much FRESHER dairy 8 eggs (2,6) 1 tbsp butter (2) 1/4 cup unsweetened almond milk (1) Ethnic 1 can lite coconut milk (3) 1 can full fat coconut milk (6) proteins 1.5 lb boneless, skinless chicken breasts (4) CANNED 1 1/4 cup low-sodium vegetable broth (3) 1 (15 oz) can black beans (6) Hodge Podge Entertaining Menu p3tolife.com - Rayzel Lam 7

8 Hodge Podge Menu Prep (x) number indicates which recipe this goes with. 2 days before meal A. Prepare the filling for the mushrooms. Store in a Ziploc bag in the fridge. (1) B. Prepare the Creamy Roasted Tomato Soup and store in a large, airtight container in the fridge. (3) Day before A. Bake the Flourless Chocolate Cake. Wrap tightly in plastic wrap and store at room temp. (Make sure the coconut milk for the frosting is in the fridge.) (6) B. Chop the vegetables for the Balsamic Roasted Vegetables and store in a large Ziploc bag in the fridge. Add all of the dressing ingredients to a small mason jar and refrigerate. (5) Day of A. Get the Mexican Style Shredded Chicken started in the slow cooker first thing in the morning. (Allowing at least 6 hours to cook.) (4) B. Prepare the frosting for the cake, frost the cake, and refrigerate until about minutes before serving. (6) C. Prepare the cauliflower breadsticks. (Reserve the fresh parsley until right before serving.) (2) About an hour before dinner A. Transfer the tomato soup to a large pot over medium heat. Stir occasionally. Cover and reduce heat to low once heated through. (3) B. Pour the dressing into the Ziploc bag with vegetables, toss until well coated and 425 F for minutes. (5) C. While the vegetables bake, fill the mushroom caps with the pre-made filling and toss in the oven with the vegetables during the last 15 minutes of cooking. (Reserve the parsley until right before serving.) (1) D. Turn off the oven, but leave everything in to keep warm. Place the cauliflower breadsticks back in the oven to keep warm. (2) Hodge Podge Entertaining Menu p3tolife.com - Rayzel Lam 8

9 Ingredients 2 (8 oz.) packages cremini (baby bellas) or white mushrooms** 2 tbsp olive oil 4 cups (325g) cauliflower florets (about 1 medium head) ¼ cup unsweetened almond milk ½ tsp smoked paprika ½ tsp garlic powder ½ tsp sea salt Finely chopped parsley, for garnish (optional) What to Do Stuffed 1 Mushrooms Yields: 28 mushrooms + 1 2/3 cup filling Servings: 4-5 mushrooms + <1 tbsp filling Calories: 74 cal Protein: 3g Fat: 5g Carbs: 6g Net carbs: 5g PREHEAT oven to 425 F. Wipe the mushrooms with a damp cloth to remove any dirt, remove the stems, and set aside. Roughly chop the cauliflower florets and mushrooms stems, place in a large, microwave-safe bowl, and cover with plastic wrap. MICROWAVE on high for 10 minutes. (Alternatively, steam on the stovetop for 10 minutes or pressure cook in an instant pot for 4-5 minutes.) Allow to cool slightly, then transfer to a food processor or blender (be sure to fully drain so that final mixture is not too liquid for piping) and add the almond milk, paprika, garlic powder, and salt. BLEND on high until smooth and creamy, scraping down the sides of the food processor or blender as necessary. Place the mushroom caps on a large baking sheet, drizzle with the olive oil, and toss gently to coat. TRANSFER the filling to a piping bag affixed with a star tip or a Ziploc bag with the corner end snipped off. If the mixtures seem too liquid for piping, allow mixture to set up in fridge for awhile before transferring to the piping bag. Carefully pipe the mixture into the mushroom caps and bake for 15 minutes, until tender and browned. Garnish with finely chopped parsley, if desired. Serve warm. *Mushrooms can be prepared a day ahead of time and reheated in a 350 F oven for 5-8 minutes. **Try to select mushrooms that do not look too jumbo in size- I have found the number of mushrooms in an 8 oz package can vary quite a bit. Choose more moderate/smaller mushrooms should yield a total of 28 mushrooms or so for two 8 oz packages, but I ve gotten only 19 total before when packages with larger mushrooms was selected. Hodge Podge Entertaining Menu p3tolife.com - Rayzel Lam 9

10 Cauliflower 2 Ingredients Breadsticks 6 cups riced cauliflower (about 2 small heads or (2) 14 oz. bags) 4 egg whites 1 ½ tsp dried oregano 1 ½ tsp dried basil 1 tsp garlic powder 1/2 tsp crushed red What to Do pepper (optional if you like spicy) ½ tsp sea salt ½ tsp black pepper 1 tbsp melted butter 2 tbsp freshly chopped parsley Yields: 12 breadsticks Servings: 2 breadsticks Calories: 94 cal Protein: 3g Fat: 4g Carbs: 11g Net carbs: 7g PLACE the riced cauliflower in a large, microwave safe bowl and cover with plastic wrap. Microwave on high for 10 minutes, then remove from the microwave and allow to cool slightly. (Alternatively, steam on the stovetop for 15 minutes or pressure cook in an instant pot for 4-5 minutes.) PREHEAT oven to 400 F. Line a baking sheet with parchment paper or spray with non-stick cooking spray. Transfer the steamed cauliflower to a clean tea towel or kitchen towel and squeeze as much moisture as you can from it. (This prevents the breadsticks from being soggy.) RETURN the cauliflower to the bowl and add the oregano, basil, garlic powder, crushed red pepper, salt, and pepper. Whisk the egg whites until light and frothy, then add to the bowl. Mix everything together until well combined and place onto the prepared baking sheet. Using the back of a spoon or your hands, shape the mixture into a rectangle approximately 10 x 7 in size and ¼ thick. BAKE for minutes, until golden brown and crisp around the edges. You can stick under the broiler for 1-2 minutes if you want them more browned on top. Remove from the oven, brush with melted butter, and sprinkle with freshly chopped parsley. Cut into 12 pieces and serve. Idea: Serve with the tomato soup for dipping! Hodge Podge Entertaining Menu p3tolife.com - Rayzel Lam 10

11 Creamy 3 Ingredients 2 lbs roma tomatoes (about tomatoes) 1 medium yellow onion 1 red bell pepper 1 tbsp olive oil 1 1/4 cup low-sodium vegetable broth 1/3 cup lite coconut What to Do Roasted Tomato Soup milk 1 tsp sea salt 1 tsp black pepper 1 tsp garlic powder 1/2 tsp smoked paprika Fresh basil, thinly sliced (optional garnish) Yields: 6 cups Servings: 1 cup Calories: 70 cal Protein: 2g Fat: 4g Carbs: 9g Net carbs: 7g PREHEAT oven to 425 F. Line a large baking sheet with aluminum foil and drizzle with the olive oil. Cut the Roma tomatoes in half lengthwise. Peel the onion and cut into ½ thick slices. Remove the ribs and seeds from the bell pepper and cut into ½ thick strips. EVENLY spread the tomatoes, onion, and bell pepper onto the prepared baking sheet and bake for 40 minutes, until softened and starting to brown. (This can be done at the same time as the Balsamic Roasted Vegetables- if you do this however, the larger batch of vegetables in the oven at same time will take longer to roast, so increase roasting time accordingly - about minutes total). Remove the tomatoes, onion, and bell pepper from the oven and allow to cool slightly. CAREFULLY transfer everything to a high-speed blender* (including any juices that have accumulated) and blend on low speed until smooth. Add the vegetable broth, coconut milk, and spices. Blend on high speed for 3-5 minutes, until heated through and steaming. Pour into serving bowls and garnish with fresh basil, if desired. *Alternatively, transfer everything to a large saucepan over medium heat, add the remaining ingredients and purèe using an immersion blender, until smooth, creamy, and heated through. Suggestion to anyone not on the Phase 3 plan would be to top with some crumbled feta. Hodge Podge Entertaining Menu p3tolife.com - Rayzel Lam 11

12 Mexican Style 4 Shredded Chicken Ingredients 1 ½ lbs. boneless, skinless chicken breasts (about 3-4 breasts) 1 can Rotel tomatoes 1 lime, zested and juiced 1 tbsp cumin 2 tsp garlic powder 2 tsp smoked paprika 1 tsp dried oregano 1 tsp sea salt 1 tsp black pepper ½ tsp chili powder (or more to taste) 1 avocado, thinly sliced 1 handful cilantro, roughly chopped 1 bunch green onions, thinly sliced 1 head leaf lettuce Yields: 4 cups Servings: ~2/3 cup Calories: 204 cal Protein: 28g Fat: 7g Carbs: 8g Net carbs: 4g What to Do 1 TRIM the chicken breasts of any excess fat and place in the bottom of your slow cooker. Pour the tomatoes on top of the chicken, then add the lime zest and juice. 2 3 COMBINE the spices in a small bowl, mix well, and evenly sprinkle over the chicken. Cook on low heat for 6 hours. WHEN done cooking, use a pair of metal tongs or two forks to shred the chicken and mix thoroughly. Keep warm in the slow cooker until ready to serve. 4 SERVE with lettuce leaves for wrapping and avocado, cilantro, and green onions for topping. Suggestion for those not on P3 meal plan - eat in real corn or flour tortillas if desired with toppings like salsa, avocado, squeeze of lime, sour cream, etc. Hodge Podge Entertaining Menu p3tolife.com - Rayzel Lam 12

13 Balsamic 5 Roasted Veggies Ingredients 1/2 lb Brussels sprouts (about 12 sprouts) 1 medium red onion 3 cups broccoli florets 1 (8 oz) package mushrooms 2 large carrots 2 cups snap peas 2 tbsp balsamic vinegar 1 tbsp Dijon mustard 3 tbsp olive oil 1 tsp garlic powder 1 tsp dried thyme 1 tsp sea salt 1 tsp black pepper Yields: About 5 cups Servings: About 3/4 cup Calories: 135 cal Protein: 5g Fat: 7g Carbs: 15g Net carbs: 11g What to Do 1 PREHEAT oven to 425 F. Cut the ends off the Brussels sprouts and cut in half lengthwise. Slice the red onion into ½ wedges. Wipe the mushrooms with a damp cloth and cut in half or quarters (depending on the size). Peel the carrots and cut diagonally into ½ thick slices. Remove the stem end and string from the snap peas. 2 PLACE the prepared vegetables in a large bowl. In a small bowl, whisk together the balsamic vinegar, Dijon mustard, olive oil, garlic powder, thyme, salt, and pepper. Drizzle the dressing over the vegetables and toss until well coated. 3 SPREAD the vegetables onto one or two baking sheets (be sure not to overcrowd the pan). Bake for minutes, until the vegetables are softened and browned. Serve warm. Hodge Podge Entertaining Menu p3tolife.com - Rayzel Lam 13

14 Chocolate 6 Cake w/ Ingredients Whipped Cream Frosting For the cake: 1 (15 oz) can black beans ¼ cup coconut oil, softened ½ cup Swerve 4 eggs 1 tsp vanilla extract 5 tbsp cocoa powder OR black onyx cocoa (this makes for that oreo-type color- super dark) 1 tsp baking powder ½ tsp baking soda ½ tsp salt What to Do For the frosting: 1 can (full fat) coconut milk, refrigerated 2 tsp plain gelatin ½ cup Swerve or ½ tsp liquid Stevia 1 tsp extract such as hazelnut, butterscotch, almond, etc. (optional) Optional topping: Chopped or shaved sugar free chocolate - Lily s brand or Marco Polo Yields: 8 slices Servings: 1 slice Calories: 210 cal Protein: 8g Fat: 16g Carbs: 11g Net carbs: 8g 1 PREHEAT oven to 350 F. Prepare a 9 cake pan with non-stick cooking spray. Put mixing bowl and beaters for whipped cream prep into freezer to get cold. Sift the cocoa powder, baking powder, baking soda, and salt into a small bowl. 2 DRAIN the black beans and rinse well. Combine the black beans, coconut oil, Swerve, eggs, and vanilla extract in a blender or food processor and blend on high until smooth and creamy. 3 WITH the blender or food processor on low speed, slowly add the sifted cocoa powder mixture and continue blended until well combined, scraping down the sides of the blender, if needed. Hodge Podge Entertaining Menu p3tolife.com - Rayzel Lam 14

15 4 5 SPREAD the mixture into the prepared cake pan and bake for minutes, until a toothpick inserted in the center comes out clean. Remove from the oven and cool on a wire rack. OPEN the coconut milk and pour off all of the liquid that has risen to the top (reserve for another use). Transfer the solid coconut cream to the chilled, metal mixing bowl and add the Swerve or liquid Stevia and extract, if using. 6 USING an electric mixer, begin beating the mixture on low while slowly sprinkling in the gelatin. Increase the speed to high and continue beating until light and fluffy, about 2-3 minutes. Spread the frosting onto the cooled cake and dust with cocoa powder, if desired. 7 REFRIGERATE until ready to serve. (Can be made 1-2 days ahead of time.) Allow the cake to come to room temperature before serving. Hodge Podge Entertaining Menu p3tolife.com - Rayzel Lam 15

16 Calories per ingredient for Each Recipe Stuffed Mushrooms Calories Protein Carb Fiber Net Carb Fat Crimini mushrooms - (2) 8 oz. packages Cauliflower florets - 3 cups Unsweetened almond milk - 1/4 cup Olive oil - 2 tbsp Garlic powder Salt and pepper Turmeric Finely chopped parsley (optional) Total Per Serving Cauliflower Breadsticks Calories Protein Carb Fiber Net Carb Fat Riced cauliflower - 6 cups Egg whites Melted butter - 1 tbsp (for brushing) garlic powder, dried basil, oregano, 0 fresh parsley - 2 T Total Per Serving Creamy Roasted Tomato Soup Calories Protein Carb Fiber Net Carb Fat roma tomatoes - 2 lbs (about tomatoes) red bell pepper - 1 medium yellow onion - 1 medium olive oil - 1 tbsp veggie stock - 1 1/4 cups lite coconut milk - 1/3 cup smoked paprika, garlic powder, salt, pepper 0 Total Per Serving Hodge Podge Entertaining Menu p3tolife.com - Rayzel Lam 16

17 Mexican Style Shredded Chicken Calories Protein Carb Fiber Net Carb Fat 1.5 lbs. boneless, skinless chicken breasts can Rotel tomatoes (original) cumin, chili powder, garlic powder, smoked paprika, oregano, salt, 0 pepper juice and zest of 1 lime head leaf lettuce avocado, thinly sliced handful cilantro 0 1 bunch green onions Total Per Serving Balsamic Roasted Veggies Calories Protein Carb Fiber Net Carb Fat Brussels sprouts - 1/2 lb. (about 12 sprouts) red onion - 1 medium broccoli florets - 3 cups mushrooms - 1 (8 oz.) package carrots - 2 large snap peas - 2 cups balsamic vinegar - 2 T Dijon mustard - 1 tablespoon olive oil - 3 tablespoons salt, pepper, thyme, garlic powder - 1 tsp each 0 Total Per Serving Per Serving (6 oz breast w/o skin) Chocolate Cake w/ Whipped Cream Net Calories Protein Carb Fiber Fat Frosting Carb Black beans - 1 can eggs Hodge Podge Entertaining Menu p3tolife.com - Rayzel Lam 17

18 1/4 cup coconut oil T cocoa powder baking powder 0 baking soda 0 salt 0 vanilla extract 0 sweeten with Swerve or erythritol 0 gelatin - 2 1/2 tsp coconut milk - 1 cup (chilled, solids only) flavored sweetened? like hazelnut? 0 Total Per Serving - 8 slices Per Serving - 10 slices /12 slice Meal Totals: Hodge Podge Entertaining Menu p3tolife.com - Rayzel Lam 18