Breadless French Toast
(Phases 1-4)
Ingredients:
3/4 cup egg whites
3 packets Splenda
1 Tablespoon cinnamon
1/4 cup fat free light vanilla soy milk
Walden Farms pancake syrup
Preparation:
Beat all ingredients in a bowl with a fork.
Cook mixture on frying pan coated with Pam, in a circular shape (for mini silver dollar like French toast.)
Cook evenly on both sides, and then top with Walden Farms Syrup.
*Contributed by an Ideal Protein dieter*
Pancakes using IP Crispy Cereal
(unrestricted)
Ingredients:
1 pkg IP Crispy Cereal, crunched up
2 egg whites
1/4 tsp baking powder
1/4 tsp vanilla
Cinnamon & Nutmeg, to taste
Preparation:
Mix wet ingredients together in small bowl: 2 egg whites, 1/4 tsp vanilla
Mix dry ingredients in small bowl: crunched up cereal, 1/4 tsp baking powder, cinnamon & nutmeg.
Pour dry mix in to egg white mixture and combine.
Cook in pan as you would pancakes.
Serve with Walden Farms syrup, enjoy!
Big Mac in a Bowl
Ingredients:
1/2 pound raw ground beef, about 5 1/2 ounces cooked weight or 153 grams cooked
Salt and pepper, to taste
1 teaspoon minced dry onions 46 grams
dill pickle slices or 2 dill spears, chopped, about 1 5/8 ounces
2 tablespoons Walden Farms Thousand Island Dressing
1 1/2 ounces iceberg lettuce, shredded
Preparation:
Brown the ground beef, drain off any fat, season with salt and pepper. Meanwhile, soak the dry onions in a little water to rehydrate them. Put the meat in a large salad bowl and add the remaining ingredients. Toss and eat at once.
Steak and Magic "Mashed" Potatoes
The star of this show is what looks like naughty mashed potatoes but is really a gorgeous cauliflower surprise. This is served with a firey grilled eggplant (eggplant, olive oil, habanero tabasco and Indian chili with sea salt) covered with sliced paprika (I used from a jar and rose pepper steak)
Ingredients:
Cauliflower (I use frozen bags. I cant taste the difference and its easier and less expensive than fresh)
2-4 tsp olive oil
1 oz milk (from your morning milk allowance)
Sea Salt + Black Pepper
1/2 tsp garlic powder or fresh crushed garlic (more or less or none at all to taste)
Optional: White Pepper and Herb Salt (like Mrs Dash or Herbamare)
Optional: 2 tsp horseradish (I use from a tube. I think this is mandatory, as it gives a little kick and helps make the cauliflower taste change into a more rounded gourmet mashed potato flavor)
Optional: 1/8 to 1/2 tsp Chili powder (I use Indian chili powder for the best taste. Found at most Asian markets)
Preparation:
1. Roast cauliflower until cooked at 200-210 C for about 10-15 minutes depending on your oven. You can also boil it, but the taste will not be as rich as roasting. I recommend roast!
2. Add 1 oz nonfat milk to a blender or food processor (the milk you didnt use from your morning coffee. :-) )
3. Add in the cauliflower and smash it down with a fork.
4. Add sea salt/ pepper to taste. (I use Herbamare spicy, white pepper, black pepper, and rose pepper)
5. Add 1-2 teaspoons Olive Oil
6. Add other spices as desired.
If available, add 1 teaspoon Imitation Butter Flavor
7. Blend until desired consistency. Both creamy and chunky versions are both excellent.
8. Add fresh parsley for garnish
"I have also made this using both cauliflower and broccoli which makes a different and unique new taste that you will come to crave." - Submitted by Finn Steven from "3 Fat Chicks on a Diet"
Rubbed Pork Tenderloin with Roasted Tomato Sauce (BBQ)
(Phases 1-4)
Preparation: 10 minutes
Cooking: 40 minutes
Servings: 4
Ingredients:
Sauce:
8 ripe, plum tomatoes, stems removed
1 jalapeno, stem removed and seeded
1/2 cup tightly packed fresh basil leaves
1/3 cup roughly chopped French shallots
1/4 cup tightly packed fresh cilantro leaves
1 Tablespoon fresh lime juice
2 teaspoons minced garlic
salt
freshly ground black pepper
Rub: 1 teaspoon paprika
1 teaspoon Splenda or Stevia
1 teaspoon salt
1/2 teaspoon chili powder
1/2 teaspoon freshly ground black pepper
1/4 teaspoon ground allspice
1 large or 2 small pork tenderloins, about 1 pound total
extra virgin olive oil
Preparation:
Sauce: grill the tomatoes and jalapeno over direct high heat until black and blistered in spots. The tomatoes will take 4 to 6 minutes and the jalapeno will take 2 to 3 minutes. Put the tomatoes and jalapeno in a food processor along with the other sauce ingredients, including salt and pepper to taste, and process until smooth. Transfer the sauce to a medium saucepan and bring to a boil. Reduce to a simmer and allow to cook until the sauce has thickened slightly, 5 to 10 minutes, stirring occasionally.
Rub: in a small bowl combine the rub ingredients and crush them together with your fingertips. Trim excess fat and silver skin from the tenderloins. Lightly brush or spray the tenderloins with olive oil. Spread the rub all over the tenderloin and press the spices into the surface of the meat. Grill the tenderloins over direct medium heat until the centers are barely pink, 15 t0 20 minutes, turning once halfway through grilling time. Remove it from the grill and cover loosely with foil. Allow to rest for about 5 minutes before slicing. Serve warm with the sauce.
The truth is, the rub in this recipe is so good that the meat doesn't even need a sauce, but if tomatoes are in season, whip up this cooked salsa for a colorful flourish. Fire-roast the vegetables over direct high heat, then cook the meat over direct medium heat.
Serving:
Calories: 319
Fat: 14 grams
Protein: 27 grams
Carbohydrates: 13
Source: Gutierrez, Philippe, and Anouk D. Moreau. Ideal Protein: Healthy Recipes. Vol. 2. N.p.: Mathieu Lapalme, n.d. 46. Print
Tandoori-Style Chicken (BBQ)
(Phases 1-4)
Preparation: 15 minutes
Marinating Time: 24 hours
Cooking: 45 to 60 minutes
Servings: 6
Ingredients:
Marinade:
16 oz. plain yogurt 0% fat
1 Tablespoon grated ginger root
2 cloves garlic, minced
2 teaspoons paprika
1 1/2 teaspoons ground cinnamon
1 teaspoon ground cumin
1 teaspoon ground coriander
1/2 teaspoon salt
1/2 teaspoon pepper
1/4 teaspoon ground cloves
2 1/2 pounds bone-in chicken pieces (breasts, thighs, or drumsticks)
1 medium cucumber, sliced
Preparation:
For the marinade: in a medium bowl, whisk together all marinade ingredients. Rinse chicken and pat dry. Place chicken pieces in a Ziploc bag set into a deep bowl. Pour marinade over chicken and close bag. Marinate in the refrigerator overnight, turning bag occasionally to distribute marinade. Remove chicken from bag, reserving marinade. Set barbeque to medium-low heat. Place chicken pieces, bone side down, in center of cooking grate. Grill 45 to 60 minutes or until chicken is tender and juices run clear, brushing with reserved marinade during the last 15 minutes of grilling time. Serve with sliced cucumber.
Tandoori is a mixture of spices commonly used in Indian cuisine. It is a fine red-brown powder. It has a very rich and subtle taste, which gets enhanced when cooked. It is not very spicy(less than chilli powder or curry for instance) and very aromatic. Ingredients used to make tandoori may vary in number and proportion but it is normally made with the following spices: mild pepper, paprika, garlic, chilli pepper, thyme, cilantro, salt, cumin, black pepper, celery, caraway, rosemary, clove, bay leaves, and cinnamon.
Per Serving:
Calories: 291
Fat: 15 grams
Protein: 24 grams
Carbohydrate: 8 grams
Source: Gutierrez, Philippe, and Anouk D. Moreau. Ideal Protein: Healthy Recipes. Vol. 2. N.p.: Mathieu Lapalme, n.d. 43.
Ginger and Coriander Skewered Steaks(BBQ or oven)
(Phases 1-4)
Preparation: 15 minutes
Marinating Time: minimum 1 hour
Cooking: 10 minutes
Servings: 4
Ingredients:
8 x 2 oz tenderloin steaks, 1-inch thick
4 green onions
2 Tablespoons fresh lime juice
1/3 cup olive oil
2 Tablespoons grated onion
2 Tablespoons fresh grated ginger root
1 clove garlic, crushed
1 teaspoon red pepper flakes
1 teaspoon ground coriander
1 teaspoon turmeric
salt, to taste
Preparation:
Place 2 steaks side by side on a tray. Push one skewer diagonally through both steaks. Push a second skewer diagonally, in the opposite direction to the first skewer, to secure the 2 steaks together, forming a cross with the 2 skewers. Thread half of a green onion on to the pointed end of each of the skewers. Repeat with remaining steaks, skewers, and green onions. Combine lime juice, olive oil, onion, ginger, garlic, red pepper flakes, coriander, turmeric and salt in a bowl. Pour mixture over skewered steaks. Cover and refrigerate for at least 1 hour.
Grilling instructions:
On barbecue, grill over medium-high heat for 3 minutes per side for rare, 4 minutes per side for medium rare, 6 minutes per side for well done.
In oven, preheat broiler. Broil for 3 minutes per side for rare, 4 minutes per side for medium rare, 6 minutes per side for well done.
Skewer and marinate steaks up to 8 hours in advance. Cover and refrigerate. For a complete meal, serve these brochettes with a vegetarian chop suey. It is so easy to stir-fry some vegetables! And for the sauce, simply add the reserved marinade of the brochettes that you will have boiled beforehand. And make sure vegetables remain crispy-they are so much tastier and more nutritious that way!
Per Serving:
Calories: 321
Fat: 14 grams
Protein: 22 grams
Carbohydrates: 7 grams
Source: Gutierrez, Philippe, and Anouk D. Moreau. Ideal Protein: Healthy Recipes. Vol. 2. N.p.: Mathieu Lapalme, n.d. 28. Print
Gourmet Sandwich Pockets
(Phases 1-4)
(use Ideal Protein Orange Pancake Mix)
Equivalent to 1 Ideal Protein Serving
Ingredients:
Pocket:
1 packet of Ideal Protein Orange Pancake Mix
2 pinches of sea salt
1/8 teaspoon dried basil
75-100 milliliters water
Filling:
Suggested filling: shredded lettuce, diced tomatoes, cucumber, slivered green peppers, etc.
Dressing:
1 Tablespoon olive oil
1 Tablespoon vinegar
1/2 teaspoon dried basil
1 clove of garlic
You can drizzle a little olive oil over the garnish and spices of your choice, if you prefer.
Preparation:
Preheat oven to 350 degrees Fahrenheit. Mix all together to a semi-thick batter. Pour onto a non-stick pie plate or spray a regular pan with "Pam". Cook for 20 to 22 minutes. Remove from oven and let completely cool (approximately 15 minutes). Slice down the middle, make into halves. Open pockets the same as pita bread.
Source: Gutierrez, Philippe, and Anouk D. Moreau. Ideal Protein: Healthy Recipes. Vol. 2. N.p.: Mathieu Lapalme, n.d. 64.
Vegetable Souffle
(Phases 1-4)
(use Ideal Protein Maple Oatmeal Mix)
Ingredients:
4 egg whites
2 cups of your favorite vegetable(s) shredded
1 packet of Ideal Protein Maple Oatmeal
Olive oil
Seasoning, to taste
Preparation:
Preheat oven to 350 degrees Fahrenheit. Place Maple Oatmeal in blender and process until finely ground. Place shredded veggies in medium to large bowl. Prepare souffle dish by lightly spraying with olive oil, then dust with ground oatmeal, shaking excess oatmeal into veggies. Combine oatmeal, seasonings, and veggies, stirring until completely coated(this is especially important if working with high-moisture veggies such as zucchini.) Beat egg whites until stiff. Fold half of beaten egg whites into veggies, mix thoroughly to get eggs to blend with mixture, and then gently fold in the remaining whites. Pour into prepared dish and bake for 20 minutes or until firm.
Source: Gutierrez, Philippe, and Anouk D. Moreau. Ideal Protein: Healthy Recipes. Vol. 2. N.p.: Mathieu Lapalme, n.d. 69.
Beef Blade With Herbs
(Phases 1-4)
Preparation Time: 15 minutes
Cooking Time: 2 hours and 30 minutes
Servings: 4
Ingredients:
1 beef blade roast with bone, about 3 1/2 pounds
1 cup fresh parsley, chopped
2 Tablespoons apple cider vinegar
2 Tablespoons olive oil
4 cloves garlic, minced
4 teaspoons Dijon mustard
Light beef broth, in sufficient quantity
1 teaspoon(each)dried rosemary, thyme, and oregano
salt and pepper, to taste
Preparation:
Preheat oven at 400 degrees Fahrenheit. In a small bowl, mix parsley, oil, vinegar, herbs, salt and pepper. Set aside. Place roast in an ovenproof dish and coat with mustard. Sear 12 minutes in the oven. Lower oven temperature to 325 degrees Fahrenheit. Add beef broth at the bottom of the dish(about 1/3 inch high)and brush roast with herbs mixture. Resume cooking, covered, for 2 hours to 2 hours and 15 minutes or until meat easily tears out with a fork.
Per Serving:
Calories: 337
Fat: 15 grams
Protein: 23 grams
Carbohydrates: 7 grams
(The blade roast is a cut of meat taken from the shoulder primal cut of beef, pork, lamb, or veal. The beef shoulder primal is often referred to the chuck primal cut. The blade roasts are cut from the upper portion of the shoulder and generally contain a higher amount of fat, which provides tenderness and flavor to the meat. Blade roasts are best cooked using a moist heat method such as braising or stewing, but they can also be oven roasted if they are of the highest quality and they are not overcooked.)
Source: Gutierrez, Philippe, and Anouk D. Moreau. Ideal Protein: Healthy Recipes. Vol. 2. N.p.: Mathieu Lapalme, n.d. 26. Print
Pantry Pork Chops
(Phases 1-4)
Preparation Time: 10 minutes
Cooking Time: 15 minutes
Marinating & Waiting Time: 60 minutes
Servings: 4
Marinade Ingredients:
1/4 cup plus 1 Tablespoon fresh lemon juice
3 Tablespoons soy sauce
1 Tablespoon extra-virgin olive oil
1/2 teaspoon Splenda or Stevia
1 clove garlic, minced
1 teaspoon fresh ginger, grated
1/2 teaspoon chopped fresh rosemary
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
4 pork rib chops, about 1 1/4 inch thick each
Preparation:
Marinade: in a medium bowl whisk together the marinade ingredients. Place the chops in a large plastic bag (Ziploc) and pour in the marinade. Press the air out of the bag and seal tightly. Turn the bag to distribute the marinade, place in a bowl, and refrigerate for 20 to 30 minutes. Remove the chops from the bag and discard the marinade. Allow to stand at room temperature for 20 to 30 minutes before grilling. Sear the chops over direct high heat for 6 minutes, turning once halfway through searing time. Continue grilling over indirect medium heat until the juices run clear, 6 to 8 minutes. Season with salt and pepper.
Indirect Barbeque Cooking: the indirect method is similar to roasting, but with the added benefits of that grilled texture, flavor, and appearance that you can't get from an oven. Heat rises, reflects off the lid and inside surfaces of the grill, and slowly cooks the food evenly on all sides. The circulating heat works much like a convection oven, so there's no need to turn the food. Use the indirect method for foods that require 25 minutes or more of grilling time. Examples include roasts, ribs, whole chickens, turkeys, and other large cuts of meat, as well as delicate fish fillets. To grill by the indirect method on a gas grill, preheat the grill with all burners on high. Then adjust the burners on each side of the food to the temperature noted in the recipe and turn off the burner(s) directly below the food. For best results, place roasts, poultry, or large cuts of meat on a roasting rack set inside a disposable heavy-gauge foil pan. For longer cooking times, add water to the foil pan to keep drippings from burning.
Per Serving:
Calories: 342
Fat: 16 g
Protein: 25 g
Carbohydrate: 7 g
Source:
Gutierrez, Philippe, and Anouk D. Moreau. Ideal Protein: Healthy Recipes. Vol. 2. N.p.: Mathieu Lapalme, n.d. 46. Print
Easy Crockpot Meal
(Phases 1-4)
Equivalent to 3 Ideal Protein Servings
Ingredients:
3 packets of Ideal Protein soups (Chicken and/or Leek and/or Asparagus)
30 oz. of low-fat broth (chicken, beef, or vegetable)
2 to 3 cups of your choice of hearty vegetables cut up in 1 inch chunks (zucchini, leeks, garlic, green beans, celery, asparagus tips, mushrooms, turnips)
16 oz of lean meats or poultry, cut up in 1-inch chunks
Fresh or powdered garlic, to taste
Sea salt
Ground pepper
Your choice of spice(s) and herbs (oregano, thyme, basil, rosemary, sage, hot peppers, etc.)
Preparation:
Pour 30 oz of your choice of low fat broth in a blender. Add the contents of all three Ideal Protein soups of your choice. Blend until smooth. Pour into a Crockpot (slow cooker). Add your choice of meat and vegetables. Spice up as you please. Simmer over low heat for 4 to 6 hours until the meat is so tender it falls apart at the touch of your fork. This dish is great for leftovers or to share with your entire family.
Source:
Gutierrez, Philippe, and Anouk D. Moreau. Ideal Protein: Healthy Recipes. Vol. 2. N.p.: Mathieu Lapalme, n.d. 60. Print
Halibut With Picante Sauce
(Phases 1-4)
Preparation Time: 15 minutes
Cooking Time: About 10 minutes
Servings: 4
Ingredients:
2 cucumbers, seeded and finely chopped
2 radishes, finely chopped
4 tomatoes, seeded and finely chopped
1 grilled sweet yellow pepper, finely chopped
1/8 red onion finely chopped
1/2 teaspoon Tabasco
1 Tablespoon lemon juice
salt, to taste
4 halibut steaks or fillets
Preparation:
Mix cucumbers, radishes, tomatoes, sweet pepper, onion, Tabasco, salt and lemon juice in a small bowl. Roast fish on oiled baking sheet (about 5 minutes on each side at 375 degrees Fahrenheit /190 degrees Celsius) or on barbeque, over medium heat (about 5 minutes on each side). Serve with picante sauce.
Per Serving:
Calories: 254
Fat: 8
Protein: 34
Carbohydrates: 8
(There is a wide range of firm white fish that are perfect for barbeque cooking [ tilapia, shark, marlin and mahi mahi, among other delicious choices.] But be careful not to overcook them; lean fish have a tendency to get dry.)
Source: Gutierrez, Philippe, and Anouk D. Moreau. Ideal Protein: Healthy Recipes: Spring/Summer. Vol. 1. Le Groupe Quadriscan, n.d. 32
Oriental Chicken Brochettes With Sesame Seeds
(Phases 1-4)
Preparation: 10 minutes
Marinating time: 1 hour
Cooking: 8 minutes
Servings: 4
Ingredients:
1 pound (500 g) boneless skinless chicken breasts cut in 3/4 inch wide strips (2 cm)
2 Tablespoons olive oil
2 Tablespoons teriyaki sauce
1 Tablespoon rice vinegar
2 teaspoons fresh ginger, peeled and finely chopped
3 cloves garlic, minced
1 teaspoon Ideal Protein maple syrup
1/2 teaspoon ground cumin
1/4 teaspoon Tabasco sauce
1 Tablespoon sesame seeds
Preparation:
Trim any fat from chicken. Thread chicken strips on wooden skewers previously soaked in water. Put brochettes in a shallow glass dish. In a small bowl, using a whisk, whip together olive oil, teriyaki sauce, rice vinegar, ginger, garlic, maple syrup, cumin, and Tabasco sauce. Pour marinade on chicken brochettes and turn to coat uniformly. Cover dish with Saran Wrap and let marinate for 1 hour in refrigerator (turn once). Meanwhile in a small skillet, brown sesame seeds (no oil needed) tossing regularly. Grill for 6 minutes or until they start to smell, and set aside. Set barbeque to high heat, and then place brochettes on greased barbeque grill. Close lid and grill for 3 to 4 minutes on each side, or until lightly marked and juices run clear when chicken is pierced. Sprinkle with reserved sesame seeds.
Per serving:
Calories: 224
Fat: 8 g
Protein: 26 g
Carbohydrates: 3 g
(Can serve these brochettes with Asian vegetables or Napa cabbage salad for a complete meal.)
Source: Gutierrez, Philippe, and Anouk D. Moreau. Ideal Protein: Healthy Recipes: Spring/Summer. Vol. 1. Le Groupe Quadriscan, n.d. 55
Spicy Beef Flank Steak With Fresh Cucumber Salad
(Phases 1-4)
Preparation: 20 minutes
Marinating Time: 2 hours
Cooking: 10 minutes
Servings: 6
Ingredients:
Marinade:
1/2 cup extra virgin olive oil
1/4 cup rice vinegar
4 cloves garlic, crushed with the skin
1 teaspoon cumin
1/2 bunch of thyme
2 teaspoons crushed black pepper
2 peppers, finely chopped
2 bay leaves
2 x 1 pound of beef flank steak
salt and pepper
Cucumber Salad:
2 cucumbers cut in big chunks 1/2 inch x 1/2 inch
10 mint leaves, chopped
1/4 onion, finely cut
1/4 cup olive oil
juice of 1 lemon
salt and pepper
Preparation:
In a large Ziploc bag, mix all marinade ingredients and set aside. Make shallow incisions in the steak so the marinade penetrates more. Let marinate in the refrigerator for at least 2 hours. In a large salad bowl, mix all cucumber salad ingredients, 30 minutes before serving. Preheat barbeque at high temperature. Put steak on hot grill to seer. Season to taste. Grill for about 5 minutes on each side. Serve steak rare or pinkish. Don't overcook flank steak-it would get a bit stiff.
Per serving:
356 calories
14 grams fat
22 grams protein
5 grams carbohydrates
Source:
Gutierrez, Philippe, and Anouk D. Moreau. Ideal Protein: Healthy Recipes: Spring/Summer. Vol. 1. Le Groupe Quadriscan, n.d. 24
Turkey Escalopes (Cutlets) With Cilantro-Almond Sauce
(Phases 3-4)
Preparation: 10 minutes
Cooking: 5 minutes
Servings:4
Ingredients:
3 Tablespoons apple cider vinegar
1 large clove garlic, finely chopped
1/4 teaspoon dried hot red-pepper flakes
3/4 teaspoon salt
4 Tablespoons extra-virgin olive oil, divided
1/2 cup sliced almonds, roasted
1/3 cup chopped fresh cilantro
1/2 teaspoon ground coriander
1/4 teaspoon cinnamon
4 (1/4-inch/0.5 cm thick) turkey breast escalopes (cutlets) (about 1 1/4 pound/615 grams total)
Preparation:
Whisk together vinegar, garlic, red-pepper flakes, and 1/4 teaspoon salt until salt is dissolved. Add 3 Tablespoons oil in a slow stream, whisking until combined well, then whisk in almonds and cilantro. Set the grill at high heat. Whisk together coriander, cinnamon, remaining 1 Tablespoon oil, and remaining 1/2 teaspoon salt in a shallow bowl. Turn escalopes to coat in spice mixture. Grill turkey, turning once, until just cooked through, about 3 minutes total. Transfer to a platter. Spoon almond sauce over turkey.
(Turkey is low in fat and high in protein and vitamins. It is an inexpensive source of iron, zinc, phosphorus, potassium and B vitamins. Turkey is low in saturated fat thus; it could be integrated to a preventative diet against cardiovascular diseases. Its high level of selenium could also contribute to prevent cardiovascular diseases. Moreover, because turkey protein is rarely allergen, this poultry is particularly interesting for people suffering from food allergies.)
Per Serving:
Calories: 305
Fat: 8 grams
Protein: 35 grams
Carbohydrates: 9 grams
Source:
Gutierrez, Philippe, and Anouk D. Moreau. Ideal Protein: Healthy Recipes. Vol. 2. N.p.: Mathieu Lapalme, n.d. 44.
Cauliflower Steaks with Tomato Sauce Relish
By cutting a whole cauliflower into thick slices, you can brown and caramelize it like a meaty steak. Save any extra florets for crudités.
4 Servings
45 minutes
Ingredients:
1 large head of cauliflower
3 sun-dried tomatoes, thinly sliced
3 1/2 tablespoons olive oil, divided, plus more
2 tablespoons chopped flat-leaf parsley
1 teaspoon fresh lemon juice
Kosher salt and freshly ground black pepper
3 garlic cloves
2 plum tomatoes, cored, quartered
Preparation:
Remove leaves and trim stem end of cauliflower, leaving core intact. Place cauliflower core side down on a work surface. Using a large knife, slice cauliflower into four 1/2" "steaks" from center of cauliflower (some florets will break loose; reserve). Finely chop enough loose florets to measure 1/2 cup. Transfer chopped florets to a small bowl and mix with sun-dried tomatoes, 1 Tbsp. oil, parsley, and lemon juice. Season relish with salt and pepper.
Preheat oven to 400°. Heat 1 Tbsp. olive oil in a large heavy ovenproof skillet over medium-high heat.
Working in 2 batches, cook cauliflower steaks until golden brown, about 2 minutes per side, adding 1 Tbsp. oil to pan between batches. Transfer steaks to a large rimmed baking sheet. Reserve skillet. Roast cauliflower until tender, about 15 minutes.
Meanwhile, return skillet to medium-high heat and add garlic cloves and tomatoes, one cut side down. Cook until tomatoes are browned; turn tomatoes over and transfer skillet to oven with cauliflower. Roast garlic and tomatoes until tender, about 12 minutes.
Transfer garlic, tomatoes, and 1/2 Tbsp. oil to a blender; purée until smooth. Season with salt and pepper. Divide tomato sauce among plates. Place 1 cauliflower steak on each plate; spoon relish over. Serve warm or at room temperature.
Oven Roasted Vegetables (Phases 1-4)
Ingredients:
1 medium zucchini, sliced
1 medium green pepper, diced
1 pound fresh asparagus, cut into pieces
1 red onion, sliced
Fresh mushrooms
3 Tablespoons olive oil
Salt and pepper, Mrs. Dash, or other seasonings
Heat oven to 450 degrees. Place all ingredients in a bowl with a lid; toss to coat. Place vegetables in a large roasting pan in a single layer. Bake for 30 minutes, stirring occasionally until veggies are lightly browned and tender.
2 cup servings
170 calories
5 grams protein
15 grams carbohydrates
Roasted Kale Chips with Sea Salt and Vinegar
Ingredients:
One small bunch of kale
3 tablespoons extra-virgin olive oil
1 tablespoon Apple Cider vinegar
sea salt to taste (about 1/4 teaspoon)
Preparation:
Preheat oven to 350F
Cut away inner ribs from each kale leaf and discard, then tear the kale leaves into same-size pieces. Wash torn kale pieces and spin dry in a salad spinner or dry with paper towels until they're very dry.
Mix oil, vinegar and salt together in a small bowl then pour the mixture into large Ziploc bag (or use a bowl if you don't mind getting your hands oily.) Add the kale pieces to the bag and distribute the mixture evenly on the kale until all pieces are evenly coated.
Arrange kale leaves in a single layer on a baking sheet, then roast until they are mostly crisp, about 20-25 minutes.
Guiltless Coleslaw
(Phases 1-4)
Ingredients:
4 cups coleslaw mix, or plain cabbage mix
1 medium green pepper, finely chopped
5 tablespoons Splenda
5 tablespoons cider vinegar
¼ cup water
¼ teaspoon sea salt
1/8 teaspoon pepper
Preparation:
In a large bowl, combine the coleslaw mix and pepper. In a smaller bowl, combine the rest of the ingredients. Pour over the cabbage mixture. Toss to coat. Cover and refrigerate for at least 4 hours or overnight.
Yield: 6 servings
Egg Salad
(Phases 1-4)
Ingredients:
6 hard boiled eggs
2 Tablespoons mustard
1-2 teaspoons Dill Pickle juice
Preparation:
Dice eggs in bowl; add mustard and dill pickle juice. Stir and enjoy.
Lunchtime Leek Soup
(Phases 1-4)
Ingredients:
1 package of Ideal Protein Leek Soup
1 cup cooked broccoli
¾ cup cauliflower
¼ cup chopped fresh onion
Salt and pepper
Preparation:
Mix Ideal Protein Leek Soup with 6 ounces of water; add cooked veggies and onion. Heat up in microwave or on stove top. Add salt and pepper to taste.
Spaghetti Sauce
(Phases 1-4)
Ingredients:
1 pound lean ground turkey or 90% lean ground beef
8 large tomatoes
1 medium onion, chopped
1 small green pepper, chopped
Fresh button mushrooms (if you like)
2 Tablespoons minced garlic or 2 cloves, crushed and chopped or Garlic Powder(start with 1 tablespoon and add what you like for taste)
2 Tablespoons Italian seasoning
¼ tsp Red pepper flakes
½ cup water
Preparation:
Brown turkey or ground beef, add garlic powder while cooking meat for more flavorful sauce, drain off any fat, add all vegetables and water, except tomatoes. Cook on low with lid until vegetables are cooked through.
In a blender or food processor, puree 6 of the tomatoes, add the Italian seasoning, garlic, red pepper flakes, and give it another little whirl. You need to boil this for about 20 minutes and skim off the water and froth. Pour into cooked ground turkey or ground beef mixture, turn on low heat. Chop remaining 2 tomatoes however small or large you like your chunks in sauce, add to mixture and simmer on low for 20-30 minutes. This makes 4-6 cups of sauce. Can freeze for use later.
One cup:
151 calories
21 grams protein
10 grams carbohydrates
4 grams fiber
75 grams sodium
Taco Seasoning
(Phases 1-4)
Ingredients:
1 1/2 tablespoons chili powder
2 tablespoons cumin
1 1/2 tablespoons paprika
1 1/2 tablespoons onion powder
1 tablespoon garlic powder
1/8- 1/2 teaspoon cayenne- depends on how spicy you like it
Preparation:
Mix all ingredients well and store in an airtight jar. Use 2 tablespoons of seasonings per pound of meat, which is about right. Recipe makes about 8 tablespoons, or 4 batches worth.
Used with lean ground beef or turkey, this would be great for a taco salad with fresh salsa.
Rutabaga Fries
Ingredients
1 large rutabaga (1 lb.), peeled and cut into French fry-sized sticks
1-2 tbsp olive oil
1 1/2 tsp smoked sweet paprika
2 tsp onion granules
1 tsp garlic granules
1/2 tsp sea salt
1 tsp freshly cracked black pepper
Preparation:
1. Preheat oven to 400°F.
2. Place the peeled and sliced rutabaga in a large bowl and add the remaining ingredients, tossing everything together until the fries are thoroughly coated with the seasonings and olive oil.
3. On a parchment-lined baking sheet, spread the fries out in a single layer and place the sheet in the oven for 25 minutes, or until the fries have turned a golden color with browned edges. Flip the fries once halfway through cooking with a spatula or fork.
4. Remove from the oven and serve immediately with whatever dipping sauces you like.
Baked Cauliflower
Ingredients:
Wash and break apart one head of cauliflower.
Preparation:
In a container you can put a lid on, put cauliflower in drizzle with olive oil, sprinkle with garlic powder, chili powder, salt, pepper.
Add lid and shake it until cauliflower is coated. Put in metal 9x13 pan, cover with aluminum foil, bake at 350 for 20 minutes, take out remove foil, put back in oven for another 10-15 minutes. When it comes out, it is almost crunchy like deep fat fried cauliflower. If you dip it in the Walden Farms ranch dip it's even closer.
Mashed "Potatoes"
(Phases 1-4)
Ingredients:
1 head of fresh cauliflower
Onion powder, to taste
Garlic powder, to taste
Sea salt, to taste
1/2 to 1 packet of Ideal Protein Leek Soup or Ideal Protein Chicken Soup
Preparation:
Boil the cauliflower until it is very, very soft. Drain the water. Add the seasonings and 1/2 of any of the soup mixes, or more, to taste. Mash well and serve steaming hot.
Source:
Gutierrez, Philippe, and Anouk D. Moreau. Ideal Protein: Healthy Recipes. Vol. 2. N.p.: Mathieu Lapalme, n.d. 60.
Focaccia Chocolate Flax Bread
(Phases 3-4)
2 cups Bob's Red Mill flaxseed meal (can be purchased in the health food section of most grocery stores)
1 Tablespoon baking powder
1 teaspoon salt
3-4 Tablespoons Splenda
2-3 Tablespoons of cocoa powder
5 beaten eggs
1/2 cup water
1/4 cup olive oil
Preparation:
Preheat oven to 350 F. Prepare pan (a 10 X 15 bar pan) with Pam spray.
1) Mix dry ingredients well -- a whisk works well.
2) Add wet to dry, and combine well. Make sure there aren't obvious strings of egg white hanging out in the batter.
3) Let batter set for 2 to 3 minutes to thicken up some (leave it too long and it gets past the point where it's easy to spread.)
4) Pour batter onto pan. Because it's going to tend to mound in the middle, you'll get a more even thickness if you spread it away from the center somewhat, in roughly a rectangle an inch or two from the sides of the pan (you can go all the way to the edge, but it will be thinner).
5) Bake for about 20 minutes, until it springs back when you touch the top and/or is visibly browning even more than flax already is.
6) Cool and cut into whatever size slices you want.
At least 12 servings, each piece of bread has less than one gram of carbohydrate -- .8 to be exact -- plus 5 grams of fiber. Very easy to mix and bake.....
Vegetable Quiche
(Phases 3-4)
Ingredients:
1 10 oz package frozen chopped spinach
¾ cup liquid egg substitute
¾ cup shredded reduced fat cheese
¼ cup diced green pepper
3 drops Frank's hot sauce
Preparation:
Microwave spinach, draining off water. Preheat oven to 350 degrees. Line 12 cup muffin pan with foil baking cups. Spray cups with cooking spray. Combine egg substitute and all other ingredients in bowl. Mix well. Divide evenly among 12 muffin cups. Bake for 20 minutes or until knife inserted in the center comes out clean. These can be frozen and reheated in the microwave. Any combination of veggies can be used.
Each cup serving:
77 calories
9 grams protein
3 grams carbohydrates
Barbequed Vegetable Salad
(Phases 1-4)
Preparation: 20 minutes
Cooking: 12 minutes
Servings: 4
Ingredients:
Salad:
3 zucchini
2 sweet red peppers
1 bunch green onions
8 tomatoes
6 asparagus
olive oil, as needed
salt and freshly ground pepper to taste
Dressing:
2 Tablespoons apple cider vinegar
1/2 cup olive oil
1 Tablespoon minced fresh basil
1 Tablespoon minced fresh oregano
Preparation:
Preheat barbecue medium-high. For salad: cut zucchini into strips and peppers into quarters. Cut green onions in 2 lengthwise. Quarter tomatoes. Snap or cut off tough bottom part of asparagus spears. Combine all vegetables in a bowl. Add a thin stream of oil, salt, and pepper. Toss to coat uniformly. Grill vegetables in the basket or specific wok for the barbeque. Cool. Cut vegetables into 1-inch pieces and transfer to serving dish. For dressing: pour vinegar into a small bowl. Stir in oil, basil, and oregano. Drizzle over vegetables.
Serve this salad with chicken brochettes or Ideal Protein chicken soup.
Per serving:
Calories: 75
Fat: 2 grams
Protein: 3 grams
Carbohydrates: 9 grams
Source: Gutierrez, Philippe, and Anouk D. Moreau. Ideal Protein: Healthy Recipes. Vol. 2. N.p.: Mathieu Lapalme, n.d. 18. Print
Red and Green Salad
(Phases 1-4)
Preparation: 15 minutes
Cooking: 15 minutes
Servings: 4
Ingredients:
Dressing:
1 teaspoon Dijon mustard
1/2 teaspoon Splenda or Stevia
1 Tablespoon lemon juice
2 Tablespoons rice vinegar
1 teaspoon dried mint
1 teaspoon dried thyme
3 Tablespoons olive oil
salt and white pepper to taste
Salad:
4 cups red leaf lettuce, washed and torn up
1/2 red onion, sliced very thin
10 radishes, sliced very thin
1 cucumber, diced
2 stalks celery, sliced
Preparation:
In a small bowl, mix dressing ingredients together. In a salad bowl, combine lettuce, onion, radishes, cucumber and celery. Add dressing to salad and toss to coat all ingredients. Serve immediately.
If you have fresh herbs handy, replace dried mint and thyme with 1 Tablespoon each fresh mint and thyme. You could also garnish your salad with alfalfa sprouts or other kinds of sprouts or shoots (snow peas, mustard or radish shoots, among others), which you will find in the fresh vegetables section of your grocery store. These sprouts are not only delicious; they are also very healthy! Serve this salad with a barbequed beef flank steak or Ideal Protein leek soup.
Per serving:
Calories: 89
Fat: 3 grams
Protein: 5 gram
Carbohydrates: 6 grams
Source: Gutierrez, Philippe, and Anouk D. Moreau. Ideal Protein: Healthy Recipes. Vol. 2. N.p.: Mathieu Lapalme, n.d. 24. Print
Mixed Green Salad from the Greek Islands
(Phases 1-4)
Preparation: 10 minutes
Servings: 4
Ingredients:
Dressing:
3 to 4 Tablespoons extra-virgin olive oil
2 to 3 Tablespoons apple cider vinegar
freshly ground black pepper
Salad:
1 small head romaine lettuce, cored and leaves separated
1 bunch arugula, trimmed and finely chopped
3 to 4 sprigs watercress, finely chopped
3 green onions, thinly sliced
4 sprigs fresh dill, finely chopped
3 to 4 sprigs fresh mint, thinly sliced
1/2 cup coarsely grated cucumber
1 small fennel bulb, trimmed and very finely chopped or grated
salt
Preparation:
In a small bowl, whisk together the oil, vinegar, and plenty of pepper. Set aside. Stack half the lettuce leaves, roll them up and cut crosswire into thin slices. Repeat with the remaining lettuce leaves. In a large bowl, combine the lettuce and other greens, green onions, dill, mint, cucumber, and fennel. Whisk the dressing again and pour it over the salad. Add salt to taste, toss, and serve.
It is important to cut the greens at the last moment and to slice them very thin. If they are coarsely cut, the salad will taste different. Serve this salad with pork tenderloin or add Ideal Protein smoked soy nuts.
Per Serving:
Calories: 74
Fat: 2 grams
Protein: 3 grams
Carbohydrate: 8 grams
Source: Gutierrez, Philippe, and Anouk D. Moreau. Ideal Protein: Healthy Recipes. Vol. 2. N.p.: Mathieu Lapalme, n.d. 24.
Seafood Salad
(Phases 1-4)
Preparation Time: 15 minutes
Marinating Time: About 4-6 hours
Servings: 4
Ingredients:
Salad:
1/2 red onion, finely chopped
2 celery stalks, finely chopped
1 sweet green pepper, diced
1 pollock pack, in chunks
2 big handfuls cooked shrimps
Other cooked or smoked fish that you like, in chunks
Sea salt and pepper, to taste
A pinch of garlic powder
1 Tablespoon dried parsley
1 Tablespoon dried dill
Dressing:
1/3 cup olive oil
1 Tablespoon Dijon mustard
2 Tablespoons fresh lemon juice or apple cider vinegar
2 green onions, finely chopped
1/2 celery stalk, finely chopped
salt and pepper, to taste
Preparation:
In a large bowl or a salad bowl, mix salad ingredients. In a small bowl, mix all dressing ingredients. Stir dressing in salad and let marinate in the refrigerator for a few hours so that the aromas mix well. Serve chilled over a bed of leaf lettuce.
(Seafood quantities are not precise but this will allow you to adjust depending on your preferences. So if you are a big fan of pollock, be generous! And don't hesitate to ask your fish vendor for advice-he will surely have lots of interesting ideas to personalize this salad. You can also add your favorite vegetables but make sure to cut them in small chunks and not to add too much-this would alter the taste of the seafood.
Per Serving:
Calories: 289
Fat: 8 grams
Protein: 27 grams
Carbohydrates: 9 grams
Source: Gutierrez, Philippe, and Anouk D. Moreau. Ideal Protein: Healthy Recipes. Vol. 2. N.p.: Mathieu Lapalme, n.d. 37.
Cobb Salad
(Phases 3-4)
Ingredients:
6 c sliced romaine lettuce
1/2 pound grape tomatoes, halved
4 cups shredded cooked chicken
1 large red onion or vidalia
2 ripe avocados, peeled and diced
1 pound cooked shrimp
1 cup of LowFat Blue Cheese dressing or LowFat Ranch
1 cup blue cheese chunks
1 lb turkey bacon or 1 box precooked turkey bacon (hyvee)
Preparations:
Layer ingredients as follows in salad bowl:
romaine lettuce
tomatoes
chicken
avocados
onions
shrimp
Sprinkle with blue cheese crumbles, refrigerate 1 hour before serving. May use lowfat Blue cheese dressing or Low fat Ranch. Spread dressing on salad and then sprinkle with bacon.
Makes 8, 2 cup servings
400 calories
12 g carbs
2 g fiber
Turkey Waldorf Salad
(Phases 3-4)
Ingredients:
3/4 c lowfat Ranch dressing
3 Tbls vinegar (any kind)
Stevia sweetener (to taste)
1/4 tsp black pepper
1 bag coleslaw mix
1 pkg (9oz) precooked carved turkey pieces
1 red apple or green apple
3/4 c walnuts
Preparation:
In small bowl combine ranch dressing, vinegar, Splenda, and black pepper.
Combine slaw mix, turkey, apples, and walnuts. Drizzle with dressing mixture and stir.
Refrigerate 1 hour before serving.
Makes 6 servings. 1 to 1 1/2 cup servings.
240 calories
15 g protein
22 g carbs
5 g fiber
BLT Salad
(Phases 3-4)
Ingredients:
1 pound turkey bacon or 2 boxes of Precooked Turkey Bacon
2 Head of Romaine lettuce, washed and cut up
3 large ripe Roma tomatoes or your favorite tomatoes
1 cup Kraft fat free mayo
1 tsp Mrs. Dash or just use salt and fresh pepper
Can also add onion if you like
Preparation:
Cook bacon. Chop lettuce, tomatoes, bacon, and onions. Layer in salad bowl, lettuce, tomatoes, onion, thin layer of mayo, bacon. You should get about 2 layers. Salt and pepper. Enjoy!
Makes 8 servings.
224 calories
4 g fat
11 g carbs
3 g fiber
Summer Salad
(Phases 3-4)
Ingredients:
1 Head of Lettuce
1 Head of Cauliflower
5 or 6 Green Onions
Turkey Bacon (Hy-vee ready to eat, just microwave for 1 minute)
1 cup Fat Free Mayo or Kraft Light Mayo with Olive Oil
1 cup Fat Free or Light Sour Cream
1 cup Splenda or Delecta (Hy-Vee's brand)
White Vinegar
Preparation:
Chop lettuce, break up cauliflower, microwave bacon and tear into pieces, chop green onions, toss in big bowl.
Mix Mayo, Sour Cream, Splenda, and a splash of vinegar. Pour dressing over lettuce mixture right before serving.
Roasted Garlic Dressing
(Phases 1-4)
Ingredients:
2 Tablespoons French shallots, chopped
1/3 cup apple cider vinegar
1 teaspoon Dijon mustard
1/2 teaspoon salt
pinch white pepper
1 egg white
6 cloves garlic,roasted in a 360 degree oven until softened and lightly browned (about 20 minutes)
1 cup olive oil
Preparation:
In a blender, blend all ingredients except oil. While blender is running, add oil in a thin stream until emulsified. Serve roasted garlic vinaigrette immediately.
Cilantro, Caper and Lime Dressing
(Phases 1-4)
Ingredients:
1 clove garlic, finely chopped
1 1/2 teaspoon whole grain mustard
2 limes, finely grated rind and juice
1 Tablespoon rice vinegar
1/4 cup olive oil
1 teaspoon capers
3 Tablespoons fresh cilantro, chopped
Freshly ground black pepper, to taste
Preparation:
Place the garlic, mustard, lime, rind, juice, and vinegar in a bowl and mix together. Slowly pour in the oil, whisking constantly, until well emulsified. Stir in the capers and cilantro. Season with black pepper, to taste.
Makes about 1 cup.
Thai Dressing
(Phases 1-4)
Ingredients:
1 clove garlic, finely chopped
1/2 teaspoon fresh ginger, finely sliced
3 Tablespoons rice vinegar
1 teaspoon Splenda or Stevia
1 teaspoon soy sauce
1/4 cup olive oil
1 teaspoon sesame seeds
1/4 teaspoon red pepper, crushed
Preparation:
Combine all ingredients and mix well.
Fresh Herb Dressing
(Phases 1-4)
Ingredients:
1/4 cup rice vinegar
2 Tablespoons fresh basil leaves
1 Tablespoon fresh oregano leaves
1/2 teaspoon fresh rosemary leaves
1 small clove garlic
1/2 teaspoon Splenda or Stevia
1/4 teaspoon salt
1/8 teaspoon freshly ground black pepper
1/2 cup olive oil
Preparation:
In a blender add rice vinegar, fresh basil, oregano and rosemary leaves, garlic, Splenda or Stevia, salt, and pepper. Blend 10 to 15 seconds until all the herbs and garlic are finely minced. Gradually add the olive oil and continue blending for 10 to 15 seconds or until everything is mixed well.
-Makes about 2/3 cup-(Phases 1-4).
Tomato Dressing
(Phases 1-4)
Ingredients:
1/2 cup tomatoes, chopped
2 Tablespoons white vinegar
1/2 teaspoon dried basil
1/2 teaspoon dried thyme
1/2 teaspoon Dijon mustard
Preparation:
In a blender, blend tomatoes, vinegar, basil, thyme, and mustard until well combined. To store, transfer to a jar with a tight-fitting lid and refrigerate for up to 2 days. Shake well before serving tomato vinaigrette.
Light Dressing
(Phases 1-4)
Ingredients:
2 Tablespoons water
1 Tablespoon apple cider vinegar
1 clove garlic, minced
2 teaspoons Dijon mustard
pinch each salt and pepper
2 Tablespoons extra-virgin olive oil
Preparation:
In a small bowl, whisk together water, vinegar, garlic, mustard, salt and pepper; gradually whisk in olive oil.
-Makes about 1/3 cup.
Source: Gutierrez, Philippe, and Anouk D. Moreau. Ideal Protein: Healthy Recipes. Vol. 2. N.p.: Mathieu Lapalme, n.d. 54. Print
Lemon-chive Dressing
(Phases 1-4)
Ingredients:
1/4 cup canola or olive oil
2 Tablespoons chopped fresh chives or green onions
1/2 teaspoon grated lemon rind
2 Tablespoons lemon juice
1 Tablespoon Dijon mustard
1 small clove garlic, minced
1/4 teaspoon each salt and pepper
Preparation:
In small bowl, whisk together oil, chives, lemon rind and juice, mustard, garlic, salt and pepper.
-Serve with torn mixed salad greens.
Poppy Seed Dressing
(Phases 1-4)
Ingredients:
1/3 cup canola or olive oil
2 Tablespoons apple cider vinegar
1 shallot or small onion, minced
1 Tablespoon poppy seeds
1 teaspoon Splenda or Stevia
1/4 teaspoon each salt and pepper
Preparation:
In bowl or jar, whisk or shake together oil, vinegar, shallot, poppy seeds, Splenda, salt and pepper.
-Makes 1/2 cup.
Ginger Dressing
(Phases 1-4)
Ingredients:
2 Tablespoons rice or cider vinegar
1 Tablespoon grated ginger root
1/3 cup olive oil
1 Tablespoon soy sauce
1/4 teaspoon each Splenda or Stevia, salt and pepper
1/4 teaspoon hot pepper sauce
Preparation:
Mix vinegar with ginger and let stand for 2 minutes. Strain into bowl, press to extract liquid. Whisk in oil, soy sauce, Splenda, salt, pepper, and hot pepper sauce.
Coriander Dressing
(Phases 1-4)
Ingredients:
1/4 cup canola or olive oil
3 Tablespoons lime juice
2 Tablespoons chopped fresh coriander
1/2 teaspoon each ground cumin and salt
1/4 teaspoon pepper
Preparation:
In small bowl, whisk together all ingredients.
Apple Cider Dressing
(Phases 1-4)
Ingredients:
1 1/2 teaspoon Dijon mustard
1 1/2 teaspoon Splenda or Stevia
1/4 teaspoon salt
1/4 teaspoon fresh ground black pepper
1/3 cup apple cider vinegar
1 Tablespoon chopped parsley
2/3 cup canola or olive oil
Preparation:
Whisk mustard, Splenda, salt, pepper, vinegar, and chopped parsley together in a bowl. Slowly drizzle in the oil, whisking constantly, until thickened. Adjust the seasonings to taste. Store covered in the refrigerator for up to 2 days. Bring apple cider vinaigrette to room temperature before using.
Maple Dressing
(Phases 1-4)
Ingredients:
1/2 cup soy sauce
1/2 cup cider vinegar
1/2 cup Ideal Protein maple syrup
2 Tablespoons Splenda or Stevia
2 Tablespoons Dijon mustard
1 small clove garlic
1/2 teaspoon ginger, finely chopped
salt and fresh ground pepper, to taste
1/2 cup canola or olive oil
Preparation:
In a blender, mix all ingredients together. Slowly drizzle in the oil, blending constantly, until thickened. Adjust the seasonings to taste. Serve maple vinaigrette at room temperature.
Source: Gutierrez, Philippe, and Anouk D. Moreau. Ideal Protein: Healthy Recipes: Spring/Summer. Vol. 1. Le Groupe Quadriscan, n.d. 81-82
Raspberry Dash Salad Dressing
(Phases 1-4)
(Raspberry Flavored Gelatin)
Ingredients:
1/2 teaspoon Ideal Protein Raspberry Flavored Gelatin
1/2 teaspoon of Mrs. Dash "Garlic and Herb" salt-free seasoning blend
1 Tablespoon of your favorite olive oil
Preparation:
Stir together the Ideal Protein Raspberry Flavored Gelatin and the "Garlic and Herb" Seasoning. Drizzle the olive oil over a salad and toss. Now toss and sprinkle in the combined Raspberry Dash dressing and enjoy! Tip: keep a pre-mixed dressing shaker with you to take into restaurants. Variations: create a dipping sauce by mixing in(small amounts of) lemon juice and the olive oil ahead of time. (After a while, the gelatin sets up and settles to the bottom, so stir the mixture up as you dip. It makes little globs, bursting with flavor, which sticks loosely to what you are dipping (celery never tasted so good!)
Source:
Gutierrez, Philippe, and Anouk D. Moreau. Ideal Protein: Healthy Recipes. Vol. 2. N.p.: Mathieu Lapalme, n.d. 74. Print
Guilt Free Italian Dressing/Marinade
(Phases 1-4)
Ingredients:
2 Tablespoons Italian Seasoning
1/4 cup Extra Virgin Olive Oil
1/2 cup White or Apple Cider Vinegar
1/4 cup Water
Preparation:
Combine all ingredients in a bottle (something you can shake). This can be used on salads or on your meat before cooking. This will yield 6-8 cups of salad or a whole head of lettuce. I put lettuce in a bowl with fresh veggies, pour dressing on, lid the bowl, and shake it. This will coat the lettuce nicely and the rest will go to the bottom of the bowl so you aren't drowning the salad.
Reminds me of Olive Garden salad!
60 calories per tablespoon, 0 carbs, 0 sugar
CARAMEL FRAPPUCCINO (IP Butterscotch Pudding)
What a great idea from the "It's A Breeze" Clinic from Tampa, FL. For non-coffee drinkers, substitute herbal tea (Like Yogi Tea's Cinnamon Spice or Roobois African Spice)...a healthy alternative to Starbuck's Dulce de Leche Frappaccino. Slash calories and fat but not tastiness!
Ingredients:
1 Ideal Protein Butterscotch Pudding Mix
1-3 tsp of cinnamon (original recipe calls for 1 TB, but I think that's too much)
1 packet of Splenda or Truvia
1/4 cup of ice
8 oz of cooled coffee (or 2 teabags of herbal tea such as Yogi Tea Roobios African Spice)
Directions:
Blend all ingredients until a frappuccino/ smoothie texture develops. Pop in a straw and enjoy!
Variations: use herbal tea instead of coffee... also, try this with the Strawberry Pudding adding1 tsp of cardamom in addition to the cinnamon and Wild Strawberry African Roobios herbal tea.
Caramel Macchiato (almost like Starbucks!)
Mix brewed coffee, some Walden Farms Caramel Syrup and Ideal Protein Vanilla Drink
Cinnamon Mochaccino
(Cappuccino Drink)
Ingredients:
1 packet of Ideal Protein Cappuccino Drink
1/2 teaspoon instant coffee
1/8 teaspoon cocoa powder
A dash of cinnamon
6 ounces water (more if you want it less creamy)
Preparation:
Pour cold water into a shaker and add all the other ingredients. Shake well until completely dissolved and enjoy a scrumptious shake.
Source: Gutierrez, Philippe, and Anouk D. Moreau. Ideal Protein: Healthy Recipes. Vol. 2. N.p.: Mathieu Lapalme, n.d. 76.
Raspberry Meringue Cookie Bites
Ingredients:
1 package IP Raspberry Jelly mix
4 egg whites
pinch of salt
1/2 tsp. Cream of Tarter
Preparation:
Preheat oven to 250 degrees. Add salt and Cream of Tarter to the egg whites and beat until it holds a shape. Slowly add IP Jelly mix while you continue to beat until stiff. Spoon mixture into large, plastic freezer bag, cut small hole in one of the corners. Place baking paper on to cookie sheet and squeeze out your cookie bites. Bake for about 15 minutes and check texture. Cookies should not be wet at all. Cook an additional 10-30 minutes depending on your oven and how you like the cookies. Cool and enjoy!
LEMON POPPY SEED MUFFINS (IP Lemon Pudding)
Ingredients:
2 beaten egg whites
1 Package IP Lemon Pudding
1 cup or more shredded zucchini
1.5 tsp baking powder
1 small package Truvia, Splenda or other sweetener (about 1 tsp)
1 tsp or more cinnamon
Up to 1 TB poppy seeds (more or less to taste
1/2 tsp nutmeg
1/4 tsp ginger powder
Preparation:
Preheat oven to 180 C (bout 350 F)
1. Grate zucchini (I used a little over 1.5 cups). Use a paper towel to soak up the moisture/water from the zucchini. (This is important to not have the bread be too wet)
2. Dust the shredded zucchini with the various spices (poppy seeds, cinnamon, ginger nutmeg) and the sweetener (Truvia) and let sit for about 2-5 minutes.
3. While waiting, beat egg whites with a pinch of salt until they hold a shape. You can add 1/2 tsp Cream of Tartar to thicken if desired.
4. Add in IP Lemon pudding & baking powder. Blend.
5. Add in zucchini (and rum/vanilla extract if using) and blend.
6. Spray a muffin tin with Pam or other non-stick spray.
7. Pour batter into muffin tins. I made 7 med size filling each 3/4 way up. It will also make 6 large if you want.
8. Cook for about 15-20 minutes until top turns dark, but not burned. (Watch carefully).
NOTE: This "bread" will puff up gorgeously when baking, but will deflate after taking from the oven. You can try cooking a bit longer or just enjoy the funny looking, but tasty treats as they fall.
Pudding Cakes
-Preheat oven to 350 degrees
-In a blender, combine 2 egg whites, 1/2 teaspoon vanilla (for vanilla pudding) or ¼ tsp. almond extract if using strawberry pudding, and 2 oz. of water and stevia sweetener (to taste) Blend well.
-Pour liquid contents into a bowl, and gently fold in (1) Ideal Protein pudding packet (add a little powder at a time, mix it up, add a little more, etc.) The final result is a "batter" similar to brownies.
-To bake, you can use (2) small Corning ware dishes -or- make them in a muffin tin*, and divide them into (3) equal muffins - or- use a mini muffin tin (makes 12). Spray the bottom of the dish with Pam so the cakes won't stick.
The cakes will get VERY large while baking, and will deflate when cooling. If you put too much batter into a small baking dish, your cakes will literally explode in the oven. It is VERY important to only fill the baking dish or muffin tin 1/2 way, which is why you will get 2 small cakes or 3 muffins.
-Bake at 350 for 15-16 minutes. Let cool and enjoy a mini cake.
*If you are making the cakes in a muffin tin, fill the empty muffin "holes" with water so that the cakes bake evenly.
Note: If these are too "eggy" for you, try adding 1/8 to 1/4 teaspoon of baking powder to your batter before baking.
Raspberry and Lemon Cream with Basil
1. Make Ideal Protein Raspberry Jelly with more water than instructed. (use 200g using measuring cups)
2. Pour evenly into 6 "pots de creme" cups. (Glass is best so you can see the beautiful layers.)
3. Put in refrigerator to set.
4. When set (approx 2 hours), make the Lemon Pudding using more water than instructed (use a little over 200g)
5. Pour evenly over the set raspberry jelly.
6. Garnish with a leaf of Basil.
Rhubarb-Strawberry Dessert
2 cups of rhubarb, cooked until soft, then add a touch of Walden Farms Strawberry Syrup and a slight dash of Walden Farms Maple Syrup. (The rhubarb counts as 2 cups of veggies for one of your side dishes, at lunch or dinner... a nice change from regular green vegetables!)
Key Lime Tarts
(Phases 1-4)
(Maple Oatmeal)
Equivalent to 2 Ideal Protein servings
Makes approximately 6 tarts
Ingredients:
Filling
4 + 1 packets of True Lime flavoring (approximately 1 level teaspoon)
3 ounces of water
Splenda or Stevia, to taste
1 packet of Ideal Protein Vanilla Pudding
Crust
1 packet of Ideal Protein Maple Oatmeal
1 egg white
1 to 1 1/2 ounces of water
Meringue
2 egg whites for meringue
Mini-muffin baking cups
Non-stick spray
Preparation:
Filling: dissolve True Lime flavoring in water. Add a little Stevia or Splenda to taste. The taste should be sweet but tart. Add the contents of one Ideal Protein Vanilla pudding and mix well until smooth. No lumps. The consistency will be thicker than your normal pudding. Cover and refrigerate.
For the crust: pre-heat the oven at 350 degrees Fahrenheit. Mix the packet of Ideal Protein Maple Oatmeal with the egg white and water, just enough for a stiff but manageable dough to form. Lightly coat your muffin tins with non-stick spray. Moisten your hands(if you don't, the 'dough' will stick to your fingers) and form little balls using approximately 2 to 3 teaspoons of dough. Place one dough ball in each baking cup. Press dough down as thinly as possible across the bottom and the sides forming a little 'cup'(the dough will "poof" a little during baking). Bake for approximately 5 minutes or longer, if necessary. For crispy tart shells, remove them from the muffin tin and place them upside down on fop of the tin and bake for a few more minutes until golden brown. If the cup cake shells are too thick, don't bother, as they will be too hard. Cool on a wire rack. Take key lime filing out of the refrigerator and stir in the last packet of True Lime flavoring to give your filling an extra tangy Florida key lime bite.
For the meringue: beat two egg whites until stiff peaks form. Fill 'pastry' shells till not quite full. Garnish with a small dollop of meringue and a tiny slice of paper-thin slice of fresh lime.
Source:
Gutierrez, Philippe, and Anouk D. Moreau. Ideal Protein: Healthy Recipes. Vol. 2. N.p.: Mathieu Lapalme, n.d. 68.
Oatmeal Cookies
(Phases 1-4)
Ingredients:
1 Ideal Protein oatmeal packet
1 Ideal Protein butterscotch or chocolate pudding packet
1/8 cup rolled oats
1/4 teaspoon sea salt
1 teaspoon Splenda or Stevia
a sprinkle of cinnamon, to taste
1 teaspoon baking powder
1 egg white
1 teaspoon vanilla
just enough water to get a cookie dough texture
Preparation:
Combine dry ingredients, then add the last 3 liquid ingredients to reach a cookie dough texture. Spray cookie sheet lightly with Pam olive oil spray and place 10 cookies on sheet. Bake at 325 degrees Fahrenheit for 5-10 minutes or until desired degree of moisture. Test center of cookie with toothpick to see if baked.
*Contributed by an Ideal Protein dieter*
ButterChoc Beauties
(Phases 3-4)
(Butterscotch Pudding)
Equivalent to 3 Ideal Protein servings
Ingredients:
2 packets of Ideal Protein Chocolate Pancake
1 packet of Ideal Protein Butterscotch Pudding
1/4 cup rolled oats
1/2 teaspoon baking powder
2 packets Splenda or Stevia
Pinch of sea salt
Sprinkle of cinnamon
4 ounces cold water
1 egg white
1/4 teaspoon vanilla
A few pieces of almonds (optional)
Preparation:
Line muffin tin with wax paper. Mix dry ingredients; add water, egg white, and vanilla. Bake at 350 degrees Fahrenheit for 20 minutes.
Source:
Gutierrez, Philippe, and Anouk D. Moreau. Ideal Protein: Healthy Recipes. Vol. 2. N.p.: Mathieu Lapalme, n.d. 70. Print
Yummy Cupcakes
(Phases 3-4)
(Chocolate Pancake)
Equivalent to 3 Ideal Protein servings
Makes 6 cupcakes
Ingredients:
2 packets of Ideal Protein Chocolate Pancake
1 packet of Ideal Protein Butterscotch Pudding
1 egg white
1/2 cup rolled oats
1 cup of cold water
Preparation:
Mix the ingredients into a bowl with cold water. Bake at 325 degrees Fahrenheit for 20 minutes.
Source:
Gutierrez, Philippe, and Anouk D. Moreau. Ideal Protein: Healthy Recipes. Vol. 2. N.p.: Mathieu Lapalme, n.d. 65.