👨‍🍳 Full Recipe Collection

Ingredients

• Egg whites (large eggs, whites only)5 whites
• Olive oil or unsalted butter1 tsp
• Bell pepper, any color, finely diced¼ cup
• White onion, finely diced2 Tbsp
• Garlic powder¼ tsp
• Black pepperpinch
• Fresh chives or dill (optional)1 Tbsp
• White bread, toasted (optional)2 slices

Instructions

1. Crack eggs and separate whites from yolks — discard yolks entirely. Collect whites in a bowl.
2. Whisk egg whites vigorously until slightly foamy. Season with garlic powder and black pepper. Do NOT add salt.
3. Heat a non-stick pan over medium heat. Add oil or butter and swirl to coat.
4. Add diced bell pepper and onion. Sauté 2 minutes until slightly softened.
5. Pour egg whites over vegetables. Let sit 15 seconds, then gently fold from the edges with a spatula.
6. Continue folding every 15–20 seconds. Remove from heat when eggs are just set but still slightly glossy — do not overcook or they become rubbery.
7. Serve immediately on warmed plate. Garnish with fresh herbs. Serve with toast if desired.

Ingredients

• All-purpose white flour1 cup
• Water½ cup
• Non-dairy creamer (Coffee-Mate liquid)¼ cup
• Egg whites2 whites
• Sugar2 Tbsp
• Baking powder (not baking soda)2 tsp
• Vanilla extract½ tsp
• Unsalted butter (for pan)1 tsp
• Fresh or frozen blueberries (for batter)¼ cup

Instructions

1. In a large bowl, whisk together flour, sugar, and baking powder until combined.
2. In a separate bowl, whisk egg whites until frothy (about 30 seconds with a fork).
3. Add water, non-dairy creamer, and vanilla to egg whites — mix briefly.
4. Pour wet ingredients into dry. Stir until just combined — a few lumps are fine. Do NOT overmix or pancakes become tough.
5. Gently fold blueberries into batter.
6. Heat a non-stick griddle or large pan over medium heat. Add butter and let it foam.
7. Pour ¼ cup batter per pancake. Cook until bubbles form on surface and edges look set, about 2–3 minutes.
8. Flip and cook 1–2 minutes more until golden. Serve immediately with warmed berries or maple syrup.

Ingredients

• White bread slices (thick-cut preferred)2 slices
• Egg whites4 whites
• Vanilla extract¼ tsp
• Ground cinnamon¼ tsp
• Unsalted butter1 tsp
• Fresh blueberries (for compote)¼ cup
• Fresh strawberries, hulled & quartered¼ cup
• Sugar1 tsp
• Maple syrup (optional)1 tsp

Instructions

1. Make compote first: combine berries and sugar in a small saucepan over medium heat. Stir and cook 4–5 minutes until berries burst and sauce thickens. Remove from heat.
2. In a shallow bowl, whisk egg whites with vanilla and cinnamon until combined.
3. Heat non-stick pan over medium heat. Add butter.
4. Dip each bread slice in egg white mixture, coating both sides well. Let soak 10–15 seconds per side.
5. Cook soaked bread 3–4 minutes per side until golden brown and cooked through.
6. Serve immediately topped with berry compote and a drizzle of maple syrup.

Base Recipe Ingredients

• Cream of Wheat (regular, not instant)¼ cup dry
• Water (NOT milk)1 cup
• Unsalted butter1 tsp
• Sugar1 tsp

Version A: Blueberry & Honey Add-Ins

• Fresh blueberries¼ cup
• Honey1 tsp

Version B: Cinnamon Apple Add-Ins

• Diced apple (½ small apple)¼ cup
• Ground cinnamon¼ tsp
• Brown sugar1 tsp

Instructions

1. Bring 1 cup water to a boil in a small saucepan. Do NOT use milk — this doubles the phosphorus.
2. Gradually whisk in Cream of Wheat, stirring constantly to prevent lumps.
3. Reduce heat to low. Stir continuously for 2–3 minutes until thickened to your preference.
4. Remove from heat. Stir in butter and sugar.
5. Transfer to bowl. Add your chosen toppings. Serve immediately (thickens quickly on standing).

Ingredients

• Large eggs (whites only — discard yolks)5 eggs
• Mayonnaise (regular or light)1 Tbsp
• Yellow mustard1 tsp
• Celery, finely diced1 Tbsp
• Fresh lemon juice1 tsp
• Fresh dill (or dried)1 tsp
• Black pepperpinch
• White bread2 slices
• Romaine lettuce leaves2 large
• Sliced cucumber¼ cup

Instructions

1. Place whole eggs in a single layer in a saucepan. Cover with cold water by 1 inch. Bring to a boil over medium-high heat.
2. Once boiling, cover, remove from heat, and let sit 11 minutes exactly for perfectly hard-boiled eggs.
3. Transfer to ice water immediately. Peel once cool. Carefully remove and discard all yolks.
4. Roughly chop egg whites into small pieces. Do NOT use a food processor — you want some texture.
5. In a bowl, combine egg whites, mayonnaise, mustard, celery, lemon juice, dill, and pepper. Mix gently to combine.
6. Taste and adjust — add more lemon for brightness, more dill for herb flavor.
7. Spread egg salad generously on one slice of bread. Layer with lettuce and cucumber. Top with second slice. Slice diagonally and serve.

Ingredients

• White rotini or penne pasta (dry)1½ cups
• Cooked chicken breast, diced6 oz
• Cucumber, diced½ cup
• Bell pepper (red or yellow), diced¼ cup
• Black olives, rinsed & sliced2 Tbsp
• Green onion tops only, sliced2 Tbsp
• Olive oil3 tsp
• Fresh lemon juice2 tsp
• Apple cider vinegar1 tsp
• Dried oregano½ tsp
• Garlic powder¼ tsp
• Black pepperto taste

Instructions

1. Cook pasta in unsalted boiling water according to package directions until al dente. Drain and rinse under cold water to stop cooking and cool completely.
2. While pasta cooks, whisk together olive oil, lemon juice, vinegar, oregano, garlic powder, and pepper in a large bowl.
3. Add cooled pasta, diced chicken, cucumber, bell pepper, olives, and green onion tops. Toss well to coat everything in dressing.
4. Refrigerate at least 30 minutes before serving (flavors meld and improve). Can be made up to 2 days ahead.
5. Toss again before serving. Adjust seasoning with lemon juice or pepper as needed.

Ingredients

• Tilapia fillet, fresh or thawed4–5 oz
• Fresh lemon juice1 Tbsp
• Olive oil1 tsp
• Garlic powder¼ tsp
• Onion powder¼ tsp
• Dried or fresh dill½ tsp
• Black pepperpinch
• Lemon zest (optional)½ tsp
• Fresh parsley (garnish)1 Tbsp

Instructions

1. Preheat oven to 400°F (205°C). Line a baking sheet with parchment paper or foil.
2. Pat tilapia completely dry with paper towels — this is critical for good browning.
3. Mix olive oil, lemon juice, garlic powder, onion powder, dill, and pepper in a small bowl.
4. Place tilapia on prepared pan. Brush both sides with seasoning mixture. Let marinate 5 minutes if time allows.
5. Bake 12–15 minutes until fish is opaque throughout and flakes easily with a fork. Internal temperature should reach 145°F.
6. Remove from oven. Squeeze additional fresh lemon over fish. Garnish with parsley and lemon zest. Serve immediately.

Ingredients (for 3 breasts)

• Boneless skinless chicken breasts3 (about 5 oz each)
• Olive oil1 Tbsp
• Garlic powder½ tsp
• Onion powder½ tsp
• Dried rosemary½ tsp
• Dried thyme½ tsp
• Paprika (smoked or sweet)½ tsp
• Black pepper¼ tsp
• Fresh lemon juice1 Tbsp

Instructions

1. Preheat oven to 375°F. Line a baking dish with foil for easy cleanup.
2. If chicken breasts are very thick (over 1 inch), butterfly them or pound to even thickness with a mallet — this ensures even cooking.
3. Mix olive oil, lemon juice, and all spices into a paste in a small bowl.
4. Rub paste all over chicken breasts — under any pocket or fold too.
5. Arrange in single layer in baking dish. Do not crowd. Bake 22–28 minutes until internal temperature reaches 165°F.
6. IMPORTANT: Let rest 5 minutes before cutting — this keeps juices inside and prevents dryness.
7. Portion into 4 oz servings. Store extras in airtight containers in fridge up to 4 days or freeze up to 3 months.

Ingredients

• Chicken breast, boneless skinless12 oz total
• Low-sodium chicken broth (<140 mg Na/cup)4 cups
• Water2 cups
• Carrots, peeled & diced (leached first)½ cup
• Celery, diced½ cup
• White onion, diced¼ cup
• Garlic cloves, minced3 cloves
• White pasta or white rice (add near end)1 cup cooked
• Fresh parsley2 Tbsp
• Dried thyme½ tsp
• Black pepper¼ tsp
• Bay leaf1

Leaching Carrots (Do This First — 1 Hour Before)

1. Peel and dice carrots small (½-inch pieces). Place in a bowl of warm water. Soak 1–2 hours, changing water once halfway through. This reduces potassium by ~30%.
2. Drain and discard soaking water. Rinse with fresh water. Now ready to use.

Soup Instructions

1. Place chicken breasts in the pot. Add broth, water, and bay leaf. Bring to a boil.
2. Reduce to a simmer. Skim any foam from the surface in the first 5 minutes.
3. Add leached carrots, celery, onion, garlic, thyme, and pepper. Simmer 20 minutes.
4. Remove chicken. Let cool 5 minutes, then shred or dice into bite-sized pieces.
5. Return chicken to pot. Add cooked pasta or rice. Simmer 5 minutes more.
6. Remove bay leaf. Stir in fresh parsley. Adjust seasoning with pepper and lemon juice.
7. Serve: eat the solids. Limit broth to ½ cup per serving to control potassium intake.

Ingredients

• Medium shrimp, peeled & deveined4 oz
• Canola or sesame oil1 tsp each
• Garlic cloves, minced3 cloves
• Fresh ginger, grated½ tsp
• Baby bok choy, halved1 cup
• Bell pepper, julienned¼ cup
• Low-sodium soy sauce1 tsp
• Rice vinegar1 tsp
• Cornstarch + water½ tsp + 1 Tbsp
• Red pepper flakespinch (optional)
• Cooked white rice¾ cup

Instructions

1. Mix cornstarch with water in a small bowl until dissolved. Set aside.
2. Pat shrimp dry. Season lightly with garlic powder and pepper.
3. Heat wok or large pan over HIGH heat until very hot — this is critical for stir-fry. Add oils.
4. Add shrimp in a single layer. Cook 90 seconds without moving, then flip. Cook 60 more seconds. Shrimp should be pink and curled. Remove from pan immediately — they continue cooking from residual heat.
5. In the same pan (still on high heat), add bok choy and bell pepper. Stir-fry 2 minutes until slightly tender.
6. Add garlic and ginger. Stir-fry 30 seconds until fragrant.
7. Add soy sauce, rice vinegar, and cornstarch mixture. Toss quickly — sauce will thicken in about 30 seconds.
8. Return shrimp to pan. Toss 30 seconds to coat. Serve immediately over rice.

Ingredients

• Pork tenderloin8 oz piece
• Olive oil1 Tbsp
• Garlic powder½ tsp
• Dried rosemary½ tsp
• Dried sage¼ tsp
• Dried thyme¼ tsp
• Black pepper¼ tsp
• Fresh lemon juice1 tsp

Instructions

1. Preheat oven to 375°F. Take pork out of fridge 10 minutes before cooking — room temperature meat cooks more evenly.
2. Pat pork completely dry. Combine all dried herbs and pepper in a small bowl. Rub olive oil over entire surface, then coat with herb mixture.
3. Heat an ovenproof skillet over medium-high heat. When pan is hot, add pork tenderloin. Sear without moving for 2 minutes, then turn every 2 minutes to brown all sides (about 8 minutes total).
4. Transfer skillet directly to preheated oven. Roast 12–15 minutes until internal temperature is 145°F (slightly pink in center is safe).
5. Remove from oven. Rest 5 minutes on cutting board before slicing — this is essential to retain juices.
6. Slice into ½-inch medallions. Squeeze lemon juice over slices. Serve with cauliflower mash and green beans.

Ingredients

• White linguine or spaghetti (dry)2 oz
• Large shrimp, peeled & deveined4 oz
• Olive oil1 Tbsp
• Garlic cloves, thinly sliced4 cloves
• Low-sodium chicken or vegetable broth¼ cup
• Fresh lemon juice1½ Tbsp
• Lemon zest½ tsp
• Red pepper flakes¼ tsp
• Fresh flat-leaf parsley, chopped2 Tbsp
• Black pepperto taste

Instructions

1. Cook pasta in unsalted water according to package directions. Drain, reserving ¼ cup pasta water. Do not rinse.
2. Pat shrimp very dry. Season with pepper.
3. Heat olive oil in a large skillet over medium-high heat. Add shrimp in a single layer. Cook 1–2 minutes per side until pink. Remove and set aside.
4. Reduce heat to medium. Add sliced garlic to the same pan. Sauté 1 minute until fragrant but not brown — burned garlic is bitter.
5. Add broth, lemon juice, and red pepper flakes. Simmer 2 minutes, stirring to pick up any browned bits.
6. Add pasta and toss to coat, adding reserved pasta water 1 Tbsp at a time if sauce is too thick.
7. Return shrimp to pan. Toss 30 seconds until warmed through. Remove from heat.
8. Toss in parsley and lemon zest. Serve immediately in warmed bowls.

Ingredients

• Cauliflower florets, fresh or frozen2 cups
• Unsalted butter1 Tbsp
• Garlic powder¼ tsp
• White pepper (or black)pinch
• Non-dairy creamer (optional, for creaminess)1 Tbsp
• Fresh chives for garnish1 tsp

Instructions

1. Cut cauliflower into uniform florets. Place in a large pot of cold water — bring to a boil.
2. Boil 10–12 minutes until completely tender when pierced with a fork. Drain thoroughly — this is critical; excess water makes watery mash.
3. Return to warm pot (off heat) for 1 minute to evaporate remaining moisture. This step makes a huge difference in texture.
4. Transfer to food processor or use a potato masher/immersion blender. Add butter, garlic powder, pepper, and non-dairy creamer if using.
5. Process or mash to your preferred consistency — smooth like mashed potatoes, or slightly chunky.
6. Taste and adjust pepper. Top with chives. Serve immediately or reheat gently with a splash of water.

Vegetables That Benefit Most from Leaching

• Potatoes (if attempting to eat occasionally)required
• Carrotsrecommended
• Beetsrequired
• Winter squashrecommended
• Turnips, rutabagarecommended
• Broccoli (mild benefit)optional

Leaching Method — Follow Exactly

1. Peel the vegetable completely — potassium concentrates in the skin.
2. Cut into small, thin pieces (½-inch maximum) — the smaller, the more surface area, the more potassium leaches out.
3. Rinse cut pieces under running water for 30 seconds.
4. Place in a large pot or bowl. Cover with 10× the volume of warm (not hot) water. The large volume of water is key — it dilutes the leached potassium.
5. Soak at room temperature for at least 2 hours. For maximum reduction, soak 4 hours, changing the water halfway through.
6. Drain and discard soaking water — it contains the potassium you removed. Never use it for cooking.
7. Rinse pieces under fresh water again.
8. Cook in a LARGE amount of fresh unsalted water — boiling removes additional potassium.
9. Drain the cooking water — do not use it. Now vegetables are ready to use.

Ingredients

• All-purpose white flour1 cup
• Sugar3 Tbsp
• Baking powder1½ tsp
• Egg whites2 whites
• Water½ cup
• Non-dairy liquid creamer (Coffee-Mate)2 Tbsp
• Canola or vegetable oil2 Tbsp
• Vanilla extract½ tsp
• Fresh or frozen blueberries½ cup

Instructions

1. Preheat oven to 375°F. Line a 6-cup muffin tin with paper liners or grease well.
2. Whisk flour, sugar, and baking powder in a large bowl. Make a well in the center.
3. In a separate bowl, whisk egg whites until frothy. Add water, non-dairy creamer, oil, and vanilla. Mix briefly.
4. Pour wet ingredients into flour mixture. Stir gently until just combined — do NOT overmix. Lumpy batter = tender muffins. Smooth batter = tough muffins.
5. Gently fold in blueberries.
6. Divide batter evenly among 6 muffin cups (fill about ⅔ full).
7. Bake 17–20 minutes until a toothpick inserted in the center comes out clean and tops are lightly golden.
8. Cool in pan 5 minutes, then transfer to rack. Eat warm or at room temperature. Freeze extras individually for up to 2 months.

Ingredients

• Cooked white rice1 cup
• Water½ cup
• Non-dairy liquid creamer3 Tbsp
• Sugar2 Tbsp
• Vanilla extract½ tsp
• Ground cinnamon¼ tsp
• Unsalted butter1 tsp
• Fresh blueberries or drained canned fruit (garnish)¼ cup

Instructions

1. Combine cooked rice, water, and non-dairy creamer in a small saucepan over medium heat.
2. Stir in sugar and cinnamon. Cook, stirring frequently, until mixture thickens and becomes creamy — about 8–10 minutes.
3. Remove from heat. Stir in vanilla and butter until butter melts.
4. Serve warm in small bowls, topped with blueberries or drained canned fruit. Also good chilled — thickens further in fridge.

Ingredients

• Cranberry juice cocktail (NOT 100% juice)6 oz
• Fresh lemon juice2 Tbsp
• Water2 oz
• Honey or sugar1 tsp
• Fresh mint leaves (optional)3–4 leaves

Instructions

1. Stir all ingredients together in a measuring cup until honey/sugar dissolves.
2. Taste — should be pleasantly tart-sweet. Adjust with more lemon or honey.
3. Pour into popsicle molds. Insert sticks. Freeze at least 4 hours or overnight.
4. To unmold: run warm water over outside of mold for 10 seconds. Pull gently.
5. Store wrapped in plastic wrap in freezer up to 2 weeks.

Ingredients

• Olive oil2 Tbsp
• Garlic cloves, thinly sliced4 cloves
• Low-sodium broth¼ cup
• Fresh lemon juice1 Tbsp
• Lemon zest½ tsp
• Fresh basil, torn¼ cup
• Fresh flat-leaf parsley, chopped2 Tbsp
• Red pepper flakes¼ tsp
• Black pepperpinch

Instructions

1. Heat olive oil in a skillet over medium-low heat. Add garlic slices. Cook gently 2–3 minutes until golden and fragrant — do NOT brown or burn.
2. Add broth and lemon juice. Simmer 2 minutes to reduce slightly.
3. Remove from heat. Add lemon zest, basil, parsley, and pepper flakes. Stir.
4. Toss immediately with hot, drained pasta. The emulsification of oil and starchy pasta water creates a light coating. Serve topped with protein of choice.