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ITG Recipes for Steps 1-3

Feel free to enjoy the recipes here that can be used on the ITG Diet Plan.  One of our coaches has looked at, approved and most of the time has cooked the recipes we are sharing here.  We did not invent all of these recipes and will try to credit the author when provided.  Plan accordingly depending on the step of the plan you are on.  If you have a recipe you would like to share please send it to us!

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Southern Kale

For All Stages of the ITG Diet Plan



For 4 Servings(s) ()


  • 2 teaspoon(s) extra virgin olive oil
  • 2 teaspoon(s) minced garlic
  • 0.5 cup(s) lean ham, diced
  • 15 cup(s) stemmed, torn and rinsed kale (1-2 bunches)
  • 2 cup(s) water
  • 0.25 teaspoon(s) crushed red pepper

Southern Kale Directions

  1. Heat olive oil in a large high-sided skillet over medium-high heat.
  2. Add garlic, stir, and add ham.
  3. Add kale by the handful, stir to make room for more.
  4. When all kale has been added, add water and crushed red pepper, stir to combine. Bring to a simmer, cover and cook, stirring occasionally, for 15 minutes.
  5. Uncover and continue to simmer, stirring occasionally, until most of the water has evaporated and the kale is tender, 10 to 15 minutes more.
  6. Serve kale warm.
  7. Recipe courtesy of eatingwell.com

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