123Diet

Phase 2 Lemon Berry Cheesecake Cup

A single-serve dessert with a crunchy mini-toast base and creamy lemon filling.

Ingredients

Base

2 mini toasts or 1–2 plain grissini sticks, finely crushed
Pinch of cinnamon
½ teaspoon lemon juice
A few drops of water, only if needed

Filling

30 g light cream cheese, softened
1–2 teaspoons lemon juice
½ teaspoon finely grated lemon zest
Stevia, to taste
1–2 teaspoons water to loosen the mixture

Berry topping

50 g Phase 2-approved berries, such as strawberries or raspberries
Stevia, to taste
Squeeze of lemon juice
Method
Mix the crushed mini toast or grissini with cinnamon and ½ teaspoon lemon juice. Add a few drops of water so the crumbs just hold together.
Press the crumbs firmly into the bottom of a small glass, ramekin, or muffin liner.
Beat the cream cheese with the lemon juice, zest, stevia, and vanilla. Add water a little at a time until smooth and creamy.
Spoon the lemon filling over the base.
Mash half the berries with a little stevia and lemon juice. Spoon them over the filling, then decorate with the remaining berries.
Refrigerate for at least 30 minutes.

Lemon cake

Ingredients

¼ cup chickpea flour
1 large egg
1 egg white
2 tablespoons water
1½ tablespoons fresh lemon juice
1 teaspoon finely grated lemon zest
Stevia equivalent to 2–3 tablespoons sugar, adjusted to taste
½ teaspoon baking powder
½ teaspoon vanilla extract
Small pinch of salt
Method
Heat the oven to 350°F/180°C.
Line or lightly spray a small ramekin, mini loaf pan or two muffin cups.
Whisk the egg and egg white until slightly frothy.
Whisk in the water, lemon juice, lemon zest, vanilla and stevia.
Stir in the chickpea flour, baking powder and salt.
The mixture should look like thick cake batter. Add another teaspoon of water when necessary.
Bake for 15–20 minutes, or until firm in the middle.
Cool completely before frosting.
White Lemon “Cream” Frosting.

Lemon cloud frosting
2 tablespoons pasteurized liquid egg white
Stevia to taste
½ teaspoon lemon juice
A little finely grated lemon zest
⅛ teaspoon vanilla extract
Tiny pinch of salt
Place everything in a clean bowl.
Beat with an electric mixer for 3–5 minutes, until white, thick and fluffy.
Spread over the completely cooled cake.
Refrigerate until ready to eat.

Serves 2 -
Phase 2 Coffee Cake

This is a coffee-flavoured cake, rather than a traditional sugary crumb-topped coffee cake. Chickpea flour produces the lightest result; lentil flour works but tastes slightly earthier.

Ingredients
¼ cup chickpea flour or red lentil flour
1 large egg
1 egg white
2–3 tablespoons water
1 teaspoon instant coffee dissolved in 1 tablespoon hot water
Stevia equivalent to approximately 2–3 tablespoons sugar, adjusted to taste
½ teaspoon baking powder
½ teaspoon vanilla extract
¼ teaspoon cinnamon
Small pinch of salt
Optional coffee topping
1 tablespoon chickpea or lentil flour
Stevia to taste
Pinch of cinnamon
1–2 teaspoons dissolved coffee or water
Method
Heat the oven to 350°F/180°C. Lightly line a small ramekin or mini loaf pan with baking paper.
Whisk the egg and egg white until slightly frothy.
Add the dissolved coffee, vanilla, stevia and two tablespoons of water.
Stir in the flour, baking powder, cinnamon and salt. The mixture should resemble a thick cake batter. Add another tablespoon of water when necessary.
Pour into the prepared dish.
For the topping, combine the flour, stevia and cinnamon. Add just enough coffee or water to make a thick paste, then dot or swirl it over the batter.
Bake for 15–20 minutes, until the center feels firm and a toothpick comes out mostly clean.
Allow it to cool for five minutes before eating.
Air-fryer method

Cook at 320°F/160°C for approximately 10–14 minutes in a small heatproof dish. Check at ten minutes because air fryers vary.

Crispy Air-Fryer Kale Chips

Serves: 1–2

Ingredients
1 bunch kale
1 teaspoon olive oil or a light spray of cooking oil
½ teaspoon garlic powder
¼ teaspoon onion powder
¼ teaspoon smoked paprika
Salt and black pepper, to taste
Optional: chilli flakes, nutritional yeast or grated Parmesan
Method
Wash the kale and dry it completely.
Remove the thick stems and tear the leaves into bite-sized pieces.
Massage the kale with the oil, making sure it is very lightly coated.
Add the seasonings and toss well.
Preheat the air fryer to 300°F.
Place the kale loosely in the basket. Do not pack it down.
Air fry for 4–7 minutes, shaking the basket every 2 minutes.
Remove once crisp but still green.

Important: Kale can burn very quickly, so begin checking it after 4 minutes. Use an air-fryer rack over the kale if the leaves tend to fly into the heating element.

1. Air-Fryer Radish Chips

Serves: 1–2

Ingredients
2 cups radishes, very thinly sliced
1 teaspoon olive oil or a light spray of cooking oil
½ teaspoon garlic powder
½ teaspoon paprika
¼ teaspoon onion powder
Salt and black pepper, to taste
Optional: chilli flakes or cayenne pepper
Method
Slice the radishes as thinly and evenly as possible. A mandoline works best.
Pat them very dry with paper towel.
Toss with the oil and seasonings.
Preheat the air fryer to 325°F.
Arrange the radishes in a mostly single layer.
Air fry for 12–18 minutes, shaking the basket every 4–5 minutes.
Remove individual chips as they become browned and crisp.
Let them cool for 5 minutes—they will crisp slightly as they cool.

Tip: Radish chips are usually lightly crisp rather than exactly like potato chips. For extra crunch, sprinkle them with 1 teaspoon of cornstarch before air frying.

Lentil Nachos with Beans, Cheese and Avocado

Makes: 1 serving
Protein portion: 100 g (3.5 oz) combined beans and cheese

Ingredients
Lentil nacho chips
½ cup lentil flour, approximately 60 g
⅓ cup soda water, plus a little extra if needed
¼ teaspoon garlic powder
¼ teaspoon ground cumin
¼ teaspoon smoked paprika
Pinch of salt
Chilli powder or chilli flakes, to taste
Toppings
30 g cooked pinto beans, drained and rinsed
30 g cooked black beans, drained and rinsed
40 g reduced-fat cheddar or mozzarella, grated
½ small tomato, diced
¼ avocado, diced
1 tablespoon finely diced red onion, optional
Fresh coriander or parsley, optional
Chilli flakes, to taste
Lime juice, to serve
Method
Preheat the oven to 400°F (200°C). Line a large baking tray with parchment paper.
Combine the lentil flour, garlic powder, cumin, paprika, salt and chilli in a bowl.
Gradually whisk in the soda water until you have a smooth, pourable batter similar to thin pancake batter.
Pour the batter onto the prepared tray. Spread it very thinly into a large rectangle or circle using the back of a spoon.
Bake for 8–10 minutes, or until the batter is set but not fully crisp.
Remove the tray from the oven. Use a pizza cutter or knife to score the base into small triangular nacho shapes.
Return it to the oven for another 8–12 minutes, until dry and crisp around the edges. Separate the chips and turn any softer pieces over. Bake for another few minutes when necessary.
Arrange the lentil chips closely together on an oven-safe plate or small baking tray.
Mix the pinto beans and black beans together. Spoon them over the chips and sprinkle with the grated cheese.
Return the nachos to the oven for 4–6 minutes, until the cheese has melted and the beans are hot.
Top with the diced tomato, avocado, onion, herbs and chilli flakes. Finish with a squeeze of lime juice.
Protein portion calculation
Pinto beans: 30 g
Black beans: 30 g
Cheese: 40 g
Total protein-food portion: 100 g (3.5 oz)

The lentil-flour chips also contain plant protein, but the measured 100 g portion above refers to the combined beans and cheese rather than 100 g of actual protein.

Lentil Base Pizza with Tomato, Mushroom & Basil

Makes: 1 serving
Protein portion: 100 g (3.5 oz) cheese

Ingredients
Lentil pizza base
½ cup lentil flour, approximately 60 g
⅓ cup soda water, plus a little extra if needed
¼ teaspoon garlic powder
¼ teaspoon dried oregano or Italian seasoning
Pinch of salt
Black pepper, to taste
Topping
100 g (3.5 oz) reduced-fat mozzarella or your preferred cheese, grated
2 tablespoons crushed tomatoes, tomato passata or pizza sauce
3–4 mushrooms, thinly sliced
Fresh basil leaves
Chilli flakes, to taste
Black pepper, to taste
Method
Preheat the oven to 425°F (220°C). Line a baking tray or pizza pan with parchment paper.
Place the lentil flour, garlic powder, oregano, salt and pepper in a bowl. Gradually whisk in the soda water until you have a smooth, thick pancake-style batter. Add another tablespoon of soda water when necessary.
Pour the batter onto the prepared tray and spread it into a thin circle, approximately 8 inches wide.
Bake the base for 8–10 minutes, or until the surface is set and the edges are beginning to firm.
Carefully turn the base over and bake for another 3–4 minutes. This helps make the pizza base firmer and less likely to become soggy.
Spread the crushed tomatoes over the base. Add the sliced mushrooms and grated cheese.
Return the pizza to the oven for 8–10 minutes, until the mushrooms are cooked and the cheese is melted and lightly golden.
Top with fresh basil, chilli flakes and black pepper. Slice and serve immediately.

Tip: Mushrooms release quite a lot of water. For a crispier pizza, briefly cook the sliced mushrooms in a dry frying pan before adding them to the pizza.

Cabbage Mash with Sautéed Cabbage, Onion and Steak
Ingredients
100 g (3.5 oz) steak
1 onion, thinly sliced
½ cabbage, shredded
A small amount of oil
Salt, to taste
Cracked peppercorns, to taste
A small pinch of dried mint
A splash of cream
Method
Heat a very small amount of oil in a frying pan.
Add the sliced onion and shredded cabbage. Cook until softened and lightly golden.
Season with salt, cracked peppercorns and a small pinch of mint.
Remove approximately one-quarter of the cooked cabbage and onion mixture and place it on your plate.
Transfer the remaining cabbage and onion to a blender. Add a small splash of cream and blend until smooth and creamy.
Cook the steak to your liking.
Serve the steak with the cabbage mash and sautéed cabbage and onion on the side.