Ideal Protein Pumpkin Pie Pudding

Looking for a low carb dessert for those holidays where temptations are everywhere? Try this tasty pudding option.

Ingredients:

• Ideal Protein Butterscotch pudding
• Pumpkin pie spice
• Nutmeg
• Walden Farms Marshmallow dip

Directions:

Blend Ideal Protein Butterscotch pudding, pumpkin spice, nutmeg and Walden Farms marshmallow dip together for a delicious low carb Thanksgiving dessert.

Low Carb "Stuffing"

This mock stuffing makes a great addition to any big dinner and is a delicious way to add in some vegetables and flavour, while reducing carbs and sugars.

Ingredients:

• 1 1/2 cups cauliflower rice
• 1/4 cup celery, chopped small
• 1/4 cup mushrooms, chopped small
• preferred spices like onion powder, poultry seasoning (sage, savoury, etc), salt, and pepper.

Directions:

1. Prepare the Cauliflower Rice separately.
2. Saute the celery and mushroom over medium high until softened. 
3. Stir in the cooked cauliflower rice. Stir in the spices and mix well. Serve immediately.

Mock Mashed Potatoes

One of our family celebration friendly recipes - great for Christmas dinner.

Ingredients:

• cauliflower, chopped into small florets
• white turnip
• garlic powder
• vegetable or chicken stock
• preferred spices

Directions:

1. Bring enough broth to cover your desired amount of vegetables to a boil in a large pot.
2. Add vegetables, using equal parts turnip and cauliflower, and a couple cloves of chopped garlic.
3. When tender, drain broth into a separate bowl. 
4. Use a hand blender to whip the vegetables into a mashed potato like consistency, adding back broth as needed.
5. Blend in other spices to taste.Try adding traditional spices like bay leaf, sage, onion powder and celery. 

Chinese Chicken Ginger Soup

Ingredients:

• 3 Pounds chicken, skinned
• 5 scallions, sliced lengthwise, then into halves
• 1 3 inch piece of fresh ginger root, cut in half and slivered
• 2 tsp freshly squeezed lemon juice (optional)

Directions:

1. In large pot, submerge chicken in 12-16 cups of water. Cover pot and bring to boil. Add scallions and ginger, reduce hear and simmer covered for 1 1/2 hrs.
2. Remove chicken and transfer to cool, then pull meat from the bones.
3. Return chicken meat to pot add lemon juice and salt to taste.

Ideal Protein Chocolate Pudding Puffs

Thanks It's a Breeze clinic for this yummy recipe, which is not only diet-friendly but delicious too! 

Ingredients:

• 1 Ideal Protein chocolate pudding mix
• 2 drops of vanilla or almond extract
• 2 oz of cold water
• 2 egg whites
• 1/2 teaspoon of baking powder
• 2 tablespoons of Walden Farms Chocolate Syrup
• 2 tablespoons Walden Farms Marshmallow Topping

Directions:

1. Beat water, vanilla and egg whites in a mixer until a fluffy consistency appears (about 2 minutes) In a separate bowl, combine pudding mix and baking powder. 
2. Gently fold in the baking powder and pudding mix into first bowl. 
3. In a non-stick muffin tin, pour mixture into mini or regular muffin tin. Bake at 350 degrees for 18 minutes. 
4. Pour chocolate syrup and marshmallow on top and enjoy!

Grilled Steak with green beans, tomatoes and chimichurri sauce

Grilled Steak

Ingredients:

• 3/4 pound green beans, trimmed (use Zucchini for lower carbs)
• 1 pint grape tomatoes, halved 
• 1 tablespoon olive oil, plus more for grill grates
• Kosher salt and freshly ground pepper
• 2 strip steaks (about 1-inch thick), about 1 1/2 pounds total, trimmed of excess fat and halved
• Chimichurri sauce, recipe follows

Directions:

1. Place a double layered piece of heavy-duty foil on a tray or cutting board; fold and gather edge to form a rim. Toss the green beans and tomatoes on foil with 1 tablespoon olive oil; season with salt and pepper.
2. Preheat a grill to medium. Lightly oil the grill grates and season the steak with salt and pepper. Slide the foil tray onto the grill; cook, tossing occasionally, until the beans char slightly and cook through, about 15 minutes.
3. Meanwhile, add the steaks to the grill; cook until desired doneness, about 5 minutes per side for medium-rare. Remove steaks to cutting board to rest 5 minutes. Slice, and serve steak and the vegetables with the Chimichurri Sauce.

Chimichurri Sauce

Ingredients:

• 1/2 small garlic clove
• 1 tablespoon red-wine vinegar (zero carb type)
• 1/4 cup fresh herbs, such as parsley, mint and cilantro (We prefer flat leaf parsley alone)
• 1 tablespoon extra-virgin olive oil
• 1 tablespoon water
• Kosher salt and freshly ground black pepper(I also like to add in a shake or two of dried chili flakes)

Directions:

Combine the garlic, vinegar, herbs, olive oil and water in small food processor; pulse until herbs are coarsely chopped. Season with salt and pepper.

(SHARED BY IDEAL PROTEIN AZ)

Creamy Ideal Protein Shakes

IP Strawberry & Cream Shake (Ideal Protein AZ)
(This makes 2 servings)

• 1 Packet Strawberry Pudding
• 1 Cold Vanilla Readymade
• 4 or 5 ozs cold water
• 1 Cup ice

Mix all together in a blender and blend well…serve in two glasses. Enjoy!

IP Blueberry Cream Shake (Ideal Protein AZ)
(This makes 2 servings)

• 1 Packet Blueberry Pudding
• 1 Cold Vanilla Readymade
• 4 or 5 ozs cold water
• 1 cup ice

Mix all together in a blender and blend well…serve in two glasses. Enjoy!

Garlic Roast Chicken with Rosemary and Lemon

Ingredients:

• 2 1/2 pounds boneless, skinless chicken breasts, cut into large chunks
• 6 cloves garlic, crushed
• 3 tablespoons fresh rosemary leaves stripped from stems
• 3 tablespoons extra-virgin olive oil, eyeball it
• 1 lemon, zested and juiced
• 1 tablespoon grill seasoning blend or sea salt and black pepper
• 1/2 cup low sodium chicken broth

Directions:

1. Preheat oven to 450 degrees F.
2. Arrange chicken in a baking dish, 9 by 13-inch. 
3. Add garlic, rosemary, extra-virgin olive oil, lemon zest and grill seasoning or salt and pepper to the dish. Toss and coat the chicken with all ingredients, then place in oven. Roast 20 minutes. 
4. Add broth and lemon juice to the dish and combine with pan juices. Return to oven and turn oven off. 
5. Let stand 5 minutes longer then remove chicken from the oven. Place baking dish on trivet and serve, spooning pan juices over the chicken pieces.

Ideal Protein Fluffy Potato Rolls

Yum! Super easy new recipe when you miss bread.

Ingredients:

• 1 package IP Potatoes
• 2 egg whites
• 1/2 tsp baking powder
• 1/8 tsp baking soda
• "I Can't Believe Its Not Butter" Spray or Olive Oil (spray)

Directions:

1. Preheat oven to 350 degrees.
2. Beat egg whites til foamy, but not stiff.
3. Add in IP Potato mix, baking powder & baking soda. Mix well. Batter should be medium thick.
4. Wipe cupcake pan with grape seed oil or 0/0/0 non-stick spray.
5. Spoon batter into cupcake pan, filling up each hole about 1/2 to 3/4 full.
6. Bake 7 to 12 min. Rolls should rise and brown a bit. Don't overcook or they may become too "papery".
7. Enjoy hot out of the oven!

Hints:
You can also add additional spices like Rosemary & Garlic Powder... Parsley & Thyme... use your imagination and let me know how you like these!

Ideal Protein Pancakes

IP Non-Restricted Pancakes - so good!

Ingredients:

• 1 pkg IP Crispy Cereal, crunched up
• 2 egg whites or 1/4 cup liquid egg whites
• 1/4 tsp baking powder
• 1/4 tsp vanilla
• Cinnamon & Nutmeg, to taste

Directions:

1. Mix together in small bowl the following; egg whites, 1/4 tsp vanilla
2. Add in to cereal pkg the following; 1/4 tsp baking powder, cinnamon & nutmeg
3. Pour dry mix in to egg white mixture and combine. Add enough water to desired consistency.
4. Cook in pan as you would pancakes.
5. Serve with Walden Farms Syrup, enjoy!

Ideal Protein Pizza Crust

This crust is Phase I friendly. 

Ingredients:

• 2-3 egg whites (beaten, but not stiff)
• 1 package Ideal Protein Potato Puree
• 1 tsp baking powder
• About 1/2 zucchini (shredded) (about 1/2 to 1 cup) OR shredded cauliflower

Directions:

1. Beat egg whites (not stiff)
2. Add prepared Potato Puree and baking powder. Mix
3. Add spices
4. Add grated zucchini OR grated cauliflower
5. Preheat the oven to 350.
6. Put parchment paper on a baking pan and spread the potato batter
7. Cover with toppings and bake in oven for 15 minutes.

TOPPINGS
Spinach pesto
1/2 cup spinach
1/2 cup mushroom
1/4 cup green onion
1/4 cup tomatoes
Basil, salt,garlic,
1 teaspoon olive oil

Optional - Walden Farms Alfredo, hot peppers

Put all toppings into food processor, until everything is blended together. Spoon on top of potato Puree batter. Place in oven for 15 minutes.

*Use your imagination to create an Indian curry or Mexican pizza.

Grilled Tuna with Basil-Walnut Sauce

This thick sauce shows off summer basil at its best and is the perfect accent for the gentle flavor of albacore tuna (this can be omitted if you chose). Serve briefly sauteed zucchini ribbons on the side.

Ingredients:

• 2 albacore tuna steaks, 1 inch thick
• Coarse kosher salt and freshly ground pepper
• Grated zest of 1 lemon
• 1 1/2 Tbs. extra-virgin olive oil, plus more as needed
• 1/4 cup fresh basil leaves, packed
• 1 Tbs. walnut pieces

Directions:

1. Place the tuna on a plate. Sprinkle both sides with salt, pepper and the lemon zest. Brush with olive oil. Let marinate while preparing the sauce.
2. In the work bowl of a food processor, combine the basil, walnuts, 1/8 teaspoon salt and a generous amount of pepper. Process until finely ground. With the machine running, gradually add 1 1/2 tablespoons olive oil. Taste the sauce and adjust the seasoning with salt and pepper.
3. Prepare a charcoal or gas grill for direct-heat grilling over high heat. Add the tuna, cover the grill and cook as desired, about 3 minutes per side for rare. Transfer the tuna to 2 warmed individual plates. Top each with the basil sauce and serve right away. Serves 2; can be doubled.

(Shared by Ideal Protein AZ)

Ideal Protein Peach Mango Frosty

Ingredients:

• 1 Ideal Protein Peach Mango Drink, plus 5oz cold water
• 1 Ideal Protein Vanilla Pudding packet prepared w/5oz water and almost frozen
• 1/2 tsp ground nutmeg
• 1/2 tsp ground cinnamon

Directions:

Place all ingredients into a blender. Blend until well combined, about 30-40 seconds. Pour into glasses and enjoy.

Cauliflower "Flatbread" or Pizza crust

This delicious option is low carb, though not appropriate for Ideal Protein Phase 1, is a great way to get more veggies into your diet and have a guilt free pizza.

Ingredients:

• 2 cups Cauliflower rice, room temperature or lower
• 1 cup Mozzarella cheese, shredded
• 1/4 cup Parmesan
• 3 Egg whites

Directions:

1. Mix ingredients well, spread onto a parchment paper lined cookie sheet (half centimetre thickness).
2. Bake at 450C for 15 minutes on the middle rack
3. Let cool and settle slightly, before topping
4. After topping, use broiler for a few minutes to warm/cook toppings and lightly brown cheese

Toppings that work well include slices (not too thick) of mushroom, pepper, onion, olives, and tomato. Precooked vegetables like broccoli can be used as well. You can add meat toppings too, though make sure they are cooked thoroughly first and try to make choices lower in fat. 

Pan-Seared Pork Chops with Meyer Lemon

(Costole di Maiale in Padella)


Ingredients:

• 2 Tbs. extra-virgin olive oil 
• 3 garlic cloves, very thinly sliced 
• 4 fresh bay leaves or 6 dried bay leaves 
• 2 Meyer lemons, 1 thinly sliced and 1 halved 
• 4 bone-in, center-cut pork chops, each 6 to 8 oz.
• Fine sea salt and freshly ground pepper, to taste

Directions:

1. In a large cast-iron or other heavy-bottomed fry pan over medium-low heat, combine the olive oil, garlic and bay leaves. Sauté until the garlic is lightly golden and the oil is infused with the aroma of garlic and bay leaf, about 5 minutes. Transfer the garlic and bay leaves to a plate; set aside.
2. Return the pan to medium-low heat and add the lemon slices. Cook, turning once, until lightly browned, about 2 minutes per side. Transfer to the plate with the garlic and bay leaves.
3. Season the pork chops with salt and pepper. Arrange the chops in the pan and increase the heat to medium-high. Sear until nicely browned underneath, 2 to 3 minutes. Turn the chops over and cook until browned on the other side, 2 to 3 minutes more. Squeeze the lemon halves over the chops and turn to coat them with the juice.
4. Return the garlic, bay leaves and lemon slices to the pan and reduce the heat to medium-low. Cook until the chops are cooked through, 3 to 4 minutes more. They should spring back but still feel tender when gently pressed with a finger, and the center should be very slightly pink.
5. Transfer the pork chops to a platter and spoon the pan juices, along with the lemon slices, over the top. Serve immediately. Serves 4.

Ideal Protein Strawberry Mini Muffins

Try these yummy sugar free strawberry muffins using an Ideal Protein Pudding pack.

Ingredients:

• 2 egg whites
• 2 oz water
• several drops almond extract
• 2 packets of Splenda
• Ideal Protein Strawberry pudding mix

Directions:

1. Preheat your oven to 350 degrees
2. Grease a mini muffin tin or use liners
3. Whip the egg whites, Splenda and almond extract until fluffy
4. Gradually fold the pudding mix into the wet mix
5. Pour into mini muffin tin, filling 6 - 12 cups depending on how fluffy you mix them
6. Bake at 350 degrees for 15 -18 minutes

(Shared by Ideal Protein AZ) 

Moroccan Sliders

A new (yet old) recipe! Try these delicious, aromatic mini-burgers for a change. This is a healthier version of a traditional dish found in middle eastern/eastern european cuisine. Similar to Macedonian "Kjoftinja" or Greek "Kefthethes" meatballs, except they're not fried. 

• 1 pound extra lean ground beef 
• 1/2 pound ground veal, chicken, or turkey 
• 1 small onion, grated or 2 green onions
• 1 large egg *I just used some egg whites
• 3 Tbsp. chopped fresh parsley
• 2 Tbsp. chopped fresh cilantro 
• 2 tsp. finely chopped ginger 
• 1/2 tsp. ground cumin
• 1/4 tsp. cayenne pepper
• 1/4 tsp. cinnamon
• 1/4 tsp. nutmeg
• 1/2 tsp. salt

* Recipe also called for 1/2 cup of bread crumbs as a binding agent, though it seems to be fine with just some egg whites 

1. Mix ingredients together well
2. Form into small balls and flatten into burgers
3. Grill on BBQ. 

Roasted peppers and zucchini seasoned with smoked sea salt, garlic, olive oil work well as a side. These also go well with Walden Farms Spicy BBQ sauce.

Cauliflower Rice

A fantastic dish that has become a regular at many homes I know. Tasty, versatile and low carb - you have to try it to believe it!

Ingredients

• 1 head Cauliflower (or however much you want)

Preparation

To make this dish the most easily and to have it come out the best, three pieces of equipment are needed:

• A food processor 
• A microwave 
• A covered (or fairly tightly coverable) microwave-safe dish 

1. Process fresh cauliflower until it is the size of rice, either using the plain steel blade or the shredder blade. Alternatively, you can shred it with a hand-held grater, or even use a knife, if you have the dexterity to chop it up VERY finely.
2. Microwave it for 5 minutes in a covered dish at 70% power. DO NOT ADD WATER. Cauliflower absorbs water like crazy, and the "granules" will become gummy. To keep it fluffy, just let the moisture in the cauliflower do its work.

Watch a video here on how to make this dish.

Rhubarb "Pie"

Glorious glorious rhubarb... makes you feel like you are eating a wicked hot apple pie, yet you can count it as a VEGETABLE. 

INGREDIENTS

• Rhubarb (3-5 stalks)
• 2-3 tsp Apple Pie Spice (Cinnamon, Nutmeg, & Allspice) 
• 2 packages sweetener (Truvia/ Splenda)
• 1 tsp Vanilla extract
• 1 Tbsp Sugar-Free Walden Farms Maple Syrup, optional
• Non-stick spray, optional

DIRECTIONS

1. Pre-heat oven to 200 C
2. Spray glass pan with non-stick spray
3. Cut Rhubarb into small pieces
4. In a bowl, mix Rhubarb, sweetener, vanilla, sugar-free syrup and spices together
5. Place mixture into pan and bake for approximately 10 minutes, more if you want a bit of crunch

  

This is an excellent comfort food treat and a great way to get in more of your required vegetables without eating yet another salad.