ENTERTAINING H ARVEST. P3tolife.com. Rayzel Lam. M enu

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1 ENTERTAINING P3tolife.com. Rayzel Lam H ARVEST M enu

2 H arvest Entertaining menu pg# Strategic Tips...4 Total Calories per Serving...5 Recipe Grid...6 List of Recipes...7 Grocery List...8 Menu Prep...10 Recipes: Recipe # 1. Cauliflower Hummus w/ Veggies Deviled Sweet Peppers Grain Free Stuffing Harvest Spinach Salad w/ Dijon Vinaigrette Herb & Garlic Roasted Chicken Spiced Apple Cake...23 Calories per ingredient for Each Recipe...25 Havest Entertaining Menu p3tolife.com - Rayzel Lam

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4 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. HARVEST MEAL: 892 calories 73g protein 49g carbs 27g NET carbs 42g 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. Havest Entertaining Menu p3tolife.com - Rayzel Lam 4

5 Total Calories per serving RECIPE CALORIES Cauliflower Hummus w/ Veggies Total Calories: 94cal Protein: 3g Carb: 11g Net Carb: 7g Fat: 4g Deviled Sweet Peppers Total Calories: 89cal Protein: 5g Carb: 5g Net Carb: 4g Fat: 5g Grain Free Stuffing Harvest Spinach Salad w/ Dijon Vinaigrette Herb & Garlic Roasted Chicken Spiced Apple Cake TOTAL MACROS PER P3TOLIFER SERVING: Total Calories: 203cal Protein: 12g Carb: 16g Net Carb: 3g Fat: 11g Total Calories: 110cal Protein: 5g Carb: 10g Net Carb: 8g Fat: 5g Total Calories: 259cal Protein: 44g Carb: 1g Net Carb: 1g Fat: 8g Total Calories: 137cal Protein: 5g Carb: 6g Net Carb: 4g Fat: 11g Total Calories: 892cal Protein: 73g Carb: 49g Net Carb: 27g Fat: 42g Harvest Entertaining Menu p3tolife.com - Rayzel Lam 5

6 HARVEST ENTERTAINING MENU Cauliflower Hummus w/ Veggies Deviled Sweet Peppers Grain Free Stuffing Harvest Spinach Salad w/ Dijon Vinaigrette Herb & Garlic Roasted Chicken Havest Entertaining Menu Spiced Apple Cake p3tolife.com - Rayzel Lam

7 ... Harvest Entertaining menu AppetizerS: 1. Cauliflower Hummus w/ Veggies 2. Deviled Sweet Peppers Main Course: 3. Grain Free Stuffing 4. Harvest Spinach Salad w/ Dijon Vinaigrette 5. Herb & Garlic Roasted Chicken Dessert: 6. Spiced Apple Cake Harvest Entertaining Menu p3tolife.com - Rayzel Lam 7

8 Harvest 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 - the exception is the roasted chicken recipe for 1 whole chicken - for 6 people you may want to use 2 chickens. 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! PAGE 1 OF 2 Produce VEGGIES 2 heads garlic (1,5) 3 large carrots (1) 1 bunch celery (1,3) 2 bell peppers (1 yellow, 1 any color) (1,4) 12 mini sweet peppers (2) 1 large head cauliflower (1,2) 16 oz mushrooms (3) 1 bunch rosemary (5) 2 bags baby spinach (4) 1 large head broccoli (4) FRESH HERBS Fresh parsley or cilantro for garnish, optional (1) 1 yellow onion (3) 1 red onion (4) FRUIT 1/2 cup whole cranberries (3) 3 lemons (1,3,5) 2 large Granny Smith apples (4,6) specialty OFTEN BEST TO GET ONLINE (clickable below) OR LOCAL HEALTH FOOD / ORGANIC STORE 3 tbsp psyllium husk powder (3) Swerve (4,6) Smoked paprika (1,2) proteins 4-5 lb whole chicken (you MAY want to cook 2 chickens depending on your guests) (5) p3tolife.com - Rayzel Lam 8

9 PAGE 2 OF 2 Baking 1 2/3 cup almond flour (3,6) 2/3 cup coconut flour (3,6) 1/4 cup flaxseed meal (3) 2 tbsp Tahini (sesame seed paste) (1) 1/4 cup extra virgin olive oil (1,3,4,5) 2 tsp baking soda (3,6) 1/4 cup chopped pecans (6) 2 tbsp Dijon mustard (2,4) 3 tbsp apple cider vinegar (2,3) 3 tbsp white balsamic vinegar (4) DRIED SPICES 2 tsp ground sage (3,5) 1 tsp garlic powder (3) 1 tsp dried thyme (3,5) 1 cinnamon (6) 1 tsp nutmeg (6) 1 tsp ground cloves (6) dairy 16 eggs (2,3,4,6) 1/2 cup non-fat, plain Greek yogurt (2,6) 3/4 cup unsweetened almond milk (3,6) 5 tbsp Butter (6) CANNED 1 1/2 cup chicken or vegetable stock (3) p3tolife.com - Rayzel Lam 9

10 Harvest Menu Prep (x) number indicates which recipe this goes with - just tap to go there! days before meal Hard-boil eggs (2) Prepare the filling for the deviled stuffed peppers (2) Dice the egg whites for the spinach salad (4) Bake grain-free baguettes, dice and toast the bread cubes (for the stuffing recipe) (3) Day before Prepare cauliflower hummus (1) Cut carrots, celery, and bell pepper for hummus (1) Bake spiced apple cake (6) Make the Dijon vinaigrette for the salad (4) Bake the Spiced Apple Cake (or do the day of) (6) Day of Fill sweet peppers (2) Roast chicken (5) Prepare and bake stuffing (3) Throw salad together (4) Havest Entertaining Menu p3tolife.com - Rayzel Lam 10

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12 Cauliflower 1 Hummus w/ Veggies Ingredients 5 cups cauliflower florets (about 2/3 of 1 large head - buy a large head and use remainder, about 3 cups of florets worth, for deviled sweet peppers recipe) Juice of 1 lemon 1 medium clove garlic 2 tbsp Tahini (sesame seed butter) 1 tbsp extra virgin olive oil 3/4 tsp sea salt 3 large carrots, cut into sticks 3 large celery stalks, cut into sticks 1 bell pepper, cut into slices Smoked paprika (optional garnish) Fresh parsley or cilantro (optional garnish) What to Do PREHEAT oven to 425 F and grease a large baking sheet with non-stick cooking spray. Cut the 5 cups of cauliflower into small florets (NOTE: ADD an additional 3 cups of florets if you intend on making the deviled sweet peppers as wellbasically roast the florets of 1 large head), place onto the prepared baking sheet, and roast for 30 minutes. WHILE cauliflower roasts, add tahini and lemon juice to high speed blender and blend for 1 full minute. Scrape sides and blend 30 seconds more (this creates a creamy-whipped texture) Add the olive oil, garlic and salt, and blend again for approx 1 minute. Remove the cauliflower from the oven and allow to cool slightly, then add the portion of roasted cauliflower for THIS recipe to the blender (remembering to reserve the portion for the deviled sweet peppers) and blend until fairly smooth. WITH the blender running, add water, 1 tablespoon at a time, until the hummus reaches a smooth and creamy consistency. (For me, this was about 8 tablespoons.) Transfer the hummus to a serving bowl and refrigerate until ready to serve. GARNISH with smoked paprika and fresh parsley or cilantro, if desired. Serve with carrots, celery, and bell pepper for dipping. Per serving: 1/3 cup hummus + veggies 94 cal - 3 protein - 4 fat - 11 carbs - 7 net carbs Yields: 2 cups hummus Havest Entertaining Menu p3tolife.com - Rayzel Lam 12

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14 Deviled Sweet 2 Peppers Ingredients 12 mini sweet peppers 6 hardboiled egg yolks (save the whites for the spinach salad) 3 cups (200g) roasted cauliflower florets (reserved from hummus recipe) ¼ cup non-fat, plain Greek yogurt 1 tbsp Dijon mustard 1 tbsp apple cider vinegar ¼ tsp salt Pinch black pepper Smoked paprika (optional garnish) What to Do 1 FILLING: Combine the hardboiled egg yolks, cauliflower, Greek yogurt, Dijon mustard, apple cider vinegar, salt, and pepper in a small food processor or bullet blender. Blend until smooth and creamy. Transfer the filling to a large zip-top bag. Note: will be easier to pipe this if you allow to cool in the fridge for 1-2 hours. Rinse and dry the sweet peppers, trim the tops, cut in half lengthwise, and remove any ribs and seeds. 2 3 SNIP one corner end from the zip-top bag and carefully pipe the filling into each sweet pepper half. (Note: it can be hard to tell by the eye just how much 1 tbsp of filling piped is- and then you can run out too soon! My advice is to put 1 or 2 peppers you ll save for you using an actual tbsp to measure the amount so you can get a visual of how much filling, then try to copy this amount with the rest of the peppers using the piping bag). GARNISH with smoked paprika, if desired. Cover and refrigerate until ready to serve. Alternate Cooking Method -:;': INSTANT POT FOR HARDBOILED EGGS 1 PLACE whole eggs on grate over 1 of COLD water in Instant Pot and cook on manual LOW pressure for 12 minutes or HIGH pressure for 8 minutes (consensus is better yolks with low pressure), then dip into cold water unless using immediately. Per serving: 4 pepper halves + 4 tbsp filling 89 cal - 5 protein - 5 fat - 5 carbs - 4 net carbs Yields: 24 peppers cups filling Havest Entertaining Menu p3tolife.com - Rayzel Lam 14

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16 Ingredients FOR THE BAGUETTES: 3/4 cup almond flour 1/4 cup coconut flour 1/4 cup flax meal 3 tbsp psyllium husk powder 1/2 tsp baking soda Pinch of salt 3 egg whites 1 egg 1/3 cup unsweetened almond milk mixed w/ 1 tsp lemon juice 2 tbsp apple cider vinegar ½ cup warm water What to Do Grain Free 3 Stuffing FOR THE STUFFING: 3 large stalks celery, diced (about 1 ½ cups) 1 cup diced yellow onion (about ½ a large onion) 1 (16 oz) package white button mushrooms, diced ½ cup whole cranberries 1 tsp olive oil 1 ½ cups chicken or vegetable stock 2 egg whites ½ tsp salt ½ tsp black pepper 1 tsp ground sage ½ tsp garlic powder ½ tsp dried thyme PREHEAT oven to 350 F and grease a baking sheet with non-stick cooking spray. PREPARE THE BAGUETTES: Combine the almond flour, coconut flour, flax meal, psyllium husk powder, baking soda, and salt in the bowl of a stand mixer or using a dough blade with a food processor. IN a separate bowl, whisk together the egg whites, egg, and almond milk mixture until smooth. With mixer/processor on low, slowly add the egg mixture and mix until just combined. Add the apple cider vinegar and water and continue mixing until well combined. (The dough will be slightly wet and sticky.) DIVIDE the dough into three equal parts and shape, on the baking sheet, into small loaves about 2 in width and 5-6 in length. Bake for minutes, until golden brown. Remove from the oven and allow to cool. Havest Entertaining Menu p3tolife.com - Rayzel Lam 16

17 Harvest Entertaining Menu p3tolife.com - Rayzel Lam 17 4 ONCE cooled, dice the baguettes into cubes about ½ in size. Place on a baking sheet and bake at 200 F for about 2 hours, until completely dried and crisp. (Steps 1-7 can be done a day or two beforehand.) I also found you could bake these at more like 325 degrees for like ½ hour and it seemed to harden them into croutons pretty well also. 5 6 PREPARE THE STUFFING: Heat the olive oil in a large skillet over medium-high heat. Add the diced onions and mushrooms and sauté for about 5 minutes, until softened and lightly browned. Add the celery, whole cranberries, salt, pepper, and spices and continue sauteing for 3-5 minutes, until the celery has softened and the cranberries begin to pop. Remove from the heat and allow to cool slightly. PREHEAT the oven to 350 F and grease an 8 x 8 baking dish with non-stick cooking spray. In a large bowl, combine the dried bread cubes and vegetable mixture and toss to combine. Whisk together the egg whites and chicken stock until light and frothy then pour over the stuffing mixture and mix well. Let the mixture to stand for about 5 minutes to allow the bread cubes to soak up the wet ingredients. 7 TRANSFER the stuffing mixture to the prepared baking dish and bake, uncovered, for minutes, until golden brown. Remove from the oven and cover with aluminum foil to keep warm until ready to serve. Per serving: 1 cup stuffing 203 cal - 12 protein - 11 fat - 16 carbs - 3 net carbs Yields: 6 cups stuffing

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19 Harvest Entertaining Menu p3tolife.com - Rayzel Lam 19 Harvest Spinach Salad w/ Dijon Vinaigrette 4 Ingredients SALAD: 1 (8 oz) bag baby spinach (about 12 cups) 1/2 medium red onion, thinly sliced 1/2 large Granny Smith apple, thinly sliced 6 hardboiled egg whites, roughly chopped (reserved from the deviled sweet peppers recipe) 1 cup broccoli florets, roughly chopped 1 yellow bell pepper, thinly sliced DIJON VINAIGRETTE 2 tbsp extra virgin olive oil 3 tbsp white balsamic vinegar 1 tbsp Dijon mustard 1 tsp Swerve Pinch of sea salt and black pepper What to Do PREPARE the Dijon vinaigrette. Combine the olive oil, white balsamic vinegar, Dijon mustard, and Swerve in a bullet blender or small mason jar. Blend or shake vigorously until well combined. Season to taste with salt and pepper. ADD the baby spinach to a large bowl or serving platter. Arrange the sliced red onion, sliced apple, chopped egg whites, chopped broccoli, and sliced yellow pepper on top. JUST before serving, drizzle the dressing over the top and toss until well combined. Per serving: 2 cups 113 cal - 6 protein - 5 fat - 10 carbs - 8 net carbs Yields: 12 cups

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21 Herb & Garlic 5 Ingredients 1 whole chicken, about 4-5 lbs 1 whole lemon 1 head garlic 4 cloves garlic, minced 4-5 sprigs fresh rosemary 1 tbsp olive oil 1 tsp sea salt 1 tsp black pepper 1/2 tsp dried thyme 1/2 tsp ground sage What to Do Roasted Chicken PREHEAT oven to 425 F. Remove the giblets from the chicken cavity, rinse the chicken, and pat dry. Place the chicken in a roasting pan or large cast iron skillet. Tie the legs together with kitchen twine and tuck the wings into the side to prevent burning. CUT the lemon in half; squeeze one half inside the chicken cavity and the other half over the chicken. Place the squeezed lemons in the pan. Cut the garlic in half crosswise and place in the pan. Place several sprigs of the fresh rosemary inside the chicken cavity and the rest in the pan. Carefully run your fingers under the skin of the breast area to separate it and stuff with the minced garlic. Rub the olive oil evenly over the outside of the chicken. In a small bowl mix together the salt, pepper, thyme, and sage. Evenly sprinkle the mixture over the entire chicken. ROAST for 1 1/2-2 hours, until golden brown. Test for doneness by inserting a meat thermometer in the thigh. If it reaches 165 F, the chicken is done. 4 REMOVE from the oven, cover with aluminum foil, and let rest for at least 15 minutes before serving. Per serving: 5 oz chicken breast w/o skin 259 cal - 44 protein - 8 fat - 1 carb - 1 net carb Yields: 4-5 lb chicken Note: See table for macros on other serving sizes or cuts of chicken. Harvest Entertaining Menu p3tolife.com - Rayzel Lam 21

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23 Harvest Entertaining Menu p3tolife.com - Rayzel Lam 23 Ingredients 6 Spiced Apple Cake CAKE: 3/4 cup almond flour 1/4 cup + 1 tbsp coconut flour 1 1/2 tsp cinnamon 1/2 tsp nutmeg 1/4 tsp ground cloves 1 tsp baking soda 4 tbsp butter, melted 2 tbsp non-fat, plain Greek yogurt 3 egg whites 1 egg 1/3 cup Swerve 1/4 cup unsweetened almond milk 1 1/2 cups finely chopped Granny smith apple (about 1 large apple) TOPPING: 1/4 cup chopped pecans 1 tbsp almond flour 1 tbsp butter, melted 2 tsp Swerve What to Do 1 2 PREHEAT oven to 350 F. Grease a 9 springform or cake pan with nonstick cooking spray. COMBINE the almond flour, coconut flour, cinnamon, nutmeg, cloves, baking soda, and salt in a large bowl. Whisk to mix the ingredients and break up any lumps. In a separate bowl, or a blender, whisk or blend the melted butter, Greek yogurt, egg whites, egg, Swerve, and almond milk until light and frothy. Slowly pour the wet ingredients into the dry ingredient and stir until just combined. Fold in the chopped apples* and allow the batter to stand while you prepare the topping. (The batter will be thick.) 3 4 FOR the topping, combine the chopped pecans, almond flour, melted butter, and Swerve in a small bowl and toss with a fork or your fingers until well combined. SPOON the cake batter into the prepared pan and smooth out with the back of the spoon until even. Evenly sprinkle the topping over the top and lightly press into the cake batter. Bake for minutes, until golden brown around the edges and a toothpick inserted into the center comes out clean. Remove from the oven and cool on a wire rack.

24 Per serving: 1/12 of the cake (about a 2 slice)** 137 cal - 5 protein - 11 fat - 6 carbs - 4 net carbs Yields: 9 cake (please see note below about serving size for you vs. your guests. *OPTIONAL CAKE DECORATING: If you d like to give your cake a slightly more decorated look, I chose to reserve just a few pieces of apple cubes to place gently on top of the raw cake before I slid it into the oven as you will see in the photos. I also sprinkled a little confectioner s SWERVE on top in a swirl shape. **SPECIAL NOTE ABOUT SERVING SIZE - in trying to strike a balance between eating well for you while on Phase 3, with your guests having what would be considered most normal to them when it comes to size, this cake is actually designed to be 6 large pieces. However, YOUR piece you would actually then be cut in half again to reflect the calories/macros above (meaning you are eating 1/12 of the cake, not 1/6th- your slice will be half the size of your guests, if you want to follow these macros). Additionally, you can pair this with vanilla ice-cream for your guests if you choose. This was the best way to do this so that your guests aren t eating a piece of dessert that would seem too small to them. IF you decide you d like a full slice like everyone else, just consider that in your macros and your other eating decisions the day before or the day of the event. Especially once you get to week 3 of Phase 3 and beyond, it s very likely that you can have a 1/6th size piece of cake without issue. Havest Entertaining Menu p3tolife.com - Rayzel Lam 24

25 Calories per ingredient for Each Recipe Cauliflower Hummus w/ Veggies Calories Protein Carb Fiber Net Carb Fat 1 head cauliflower (about 5 cups of chopped florets) juice of 1 lemon garlic clove tbsp tahini tbsp olive oil large carrots, cut into sticks large celery stalks, cut into sticks bell pepper, cut into slices Total Per Serving Deviled Sweet Peppers Calories Protein Carb Fiber Net Carb Fat 12 mini sweet peppers cups/200g roasted cauliflower florets hardboiled egg yolks (try 8 instead) /4 cup non-fat plain Greek yogurt tbsp Dijon mustard tbsp apple cider vinegar salt, pepper, smoked paprika 0 Total Per Serving Grain Free Stuffing Calories Protein Carb Fiber Net Carb Fat 3/4 cup almond flour tbsp psyllium husk powder /4 cup coconut flour /4 cup flax meal /2 tbsp baking soda, pinch of salt 0 3 egg whites egg /3 cup almond milk w/ 1 tsp lemon juice Harvest Entertaining Menu p3tolife.com - Rayzel Lam 25

26 2 tbsp apple cider vinegar tbsp warm water 0 3 large stalks celery (about 1.5 cups) cup diced yellow onion oz package mushrooms, diced /2 cup whole cranberries tsp. olive oil /2 cup chicken stock egg whites /2 tsp salt, 1/2 tsp pepper, 1 tsp sage, 1/2 tsp garlic powder, 1/2 tsp thyme 0 Total Per Serving Harvest Spinach Salad w/ Dijon Net Calories Protein Carb Fiber Vinaigrette Carb Fat baby spinach - 8 oz bag - a little over 12 cups /2 medium red onion, thinly sliced /2 large granny smith apple, thinly sliced hard boiled egg whites cup broccoli florets, chopped small yellow bell pepper, thinly sliced tbsp olive oil tbsp white balsamic vinegar tbsp dijon mustard pinch of swerve, salt, pepper 0 Total Per Serving Herb & Garlic Roasted Chicken Calories Protein Carb Fiber Net Carb Fat 5 oz. breast w/o skin whole lemon (juice goes on chicken, lemons in the pan) head garlic (aromatics) sprigs rosemary (aromatics) 4 cloves garlic, minced (under chicken skin) Havest Entertaining Menu p3tolife.com - Rayzel Lam 26

27 1 tsp salt, 1 tsp pepper, 1/2 tsp thyme, 1/2 tsp sage 0 1 tbsp olive oil Total: 5 oz. breast w/o skin Per Serving (4 oz breast w/ skin) Per Serving (5 oz breast w/ skin) Per Serving (4 oz breast w/o skin) Per Serving (5 oz breast w/o skin) Per Serving (6 oz breast w/o skin) Spiced Apple Cake Calories Protein Carb Fiber Net Carb Fat 4 tbsp melted butter tbsp non-fat plain Greek yogurt egg whites egg Swerve - 1/3 cup 1/4 cup unsweetened almond milk /4 cup almond flour /4 cup + 1 tbsp coconut flour tbsp cinnamon, 1/2 tbsp nutmeg, 1/4 tbsp cloves, 1 tsp baking soda, pinch of 0 salt 1.5 cups diced granny smith apples (about 1 large apple) /4 cup chopped pecans tbsp almond flour tbsp butter tbsp swerve, 1/4 tsp cinnamon Total Per Serving 1/6th slice /12 slice Meal Totals (5 oz chicken w/o skin option) Harvest Entertaining Menu p3tolife.com - Rayzel Lam 27