Recipes and more


Browse through our blog to see the fantastic recipes we've collected to help you on your journey to a healthier you!

Not familiar with LillyPad? See our website or Facebook page to learn more about us.

Wednesday 23 December 2015

Tiramisu Donuts

The Ideal Protein Cappuccino drink mix combined with the Ideal Protein Chocolate Chip Pancake mix makes a lacy crisp outside, almost like they came out of the fryer. Adding 1/2 tsp. brandy extract (sugar free) to the batter brings out the flavors of the Italian Tiramisu Dessert - definitely a favorite. The only thing missing is the Marscapone cheese; however, a drizzle of the Cream Cheese Donut Glaze should do the trick.



Ingredients:
  • 1 Ideal Protein Cappuccino drink mix (dry)
  • 1 Ideal Protein Chocolate Chip Pancake mix (dry)
  • 1 tsp baking powder
  • 1 tsp sugar free sweetener, granular
  • 1/3 cup liquid egg whites
  • 2 tsp olive oil
  • 2 Tbsp Walden Farms chocolate syrup
  • 2 Tbsp cold coffee
  • ½ tsp *brandy extract, sugar free (optional)
  • Cooking spray
Directions:
  1. Preheat oven to 350 degrees.
  2. In a medium bowl, mix together the dry ingredients.
  3. Add liquid ingredients; stir to mix.
  4. Spray a donut pan with cooking spray; spoon batter into pan making 6 donuts.
  5. Bake 8 minutes.

Servings: 6 donuts = 2 unrestricted; 3 donuts = 1 unrestricted

TIP: You may make these donuts by omitting the brandy extract, they will be Mocha Chocolate Chip Donuts.

Click on the janeva eickhoff tag for more recipes or purchase her book in store at LillyPad.

Wednesday 16 December 2015

Pita Bread

Bread during Phase 1? You can use this recipe to make a great pita-like bread for assembling your favourite sandwich, stuffed with select vegetables.



Ingredients:

  • 1 Ideal Protein soup mix (any flavor)
  • 1/4 tsp baking powder
  • ¼ tsp Italian seasoning
  • ¼ tsp garlic powder
  • 1/3 cup liquid egg whites (or 2 egg whites, whisked lightly)
  • 1 tsp olive oil

Directions:

  1. In a small bowl, mix all dry ingredients. Add liquid ingredients and stir to blend.
  2. Heat a small frying pan over medium heat, spray with cooking spray. Add batter and spread into a large pancake size with the back of a sprayed spoon.
  3. Cook until browned, flip and cook the other side.


Servings: 1 IP unrestricted

TIP: You can change out the seasonings, to taste, depending on your preferences.

Click on the janeva eickhoff tag for more recipes or purchase her book in store at LillyPad.

Monday 14 December 2015

Roasted Cauliflower

Simple and delicious. Enjoy your cauliflower with a smoky garlic twist!



Ingredients:
  • 2 cups cauliflower, cut into florets
  • 1 tsp grapeseed oil
  • 1 tsp Garlic Box Smoked Garlic seasoning
  • a zip lock bag
Directions:

  1. Preheat oven to 400 degrees.
  2. Put seasoning, grapeseed oil and cauliflower florets in zip lock bag. Shake until covered. 
  3. Place on parchment paper lined baking tray. Cook for 20 minutes are until it is cooked to your liking. Cook time depends on the size of the florets. 

Wednesday 9 December 2015

Pumpkin Pie Chocolate Chunk Cakes

You're in for a treat when you make these cakes with the cinnamon pecan whipped cream.



Recipe by Janeva Eickhoff

Ingredients: (Cakes)
  • 1 Ideal Protein Butterscotch Pudding mix, dry
  • 1 Ideal Protein Chocolate Chip Pancake mix, dry
  • 1 tsp baking powder
  • 1 tsp Splenda
  • 1/3 cup liquid egg whites
  • 2 tsp olive oil
  • 1/2 tsp pumpkin pie spice
  • 2 Tbsp water
  • 1 Tbsp Walden Farms Maple Syrup
  • 1 Tbsp Walden Farms Caramel Syrup

Ingredients: (Whipped Cream)
  • 2 – 3 Tbsp Walden Farms Marshmallow Dip
  • ¼ – ½ tsp cinnamon
  • ½ tsp *pecan flavor extract, optional

Directions (Cakes):
  1. Preheat oven to 350.
  2. In a medium bowl, mix together the dry ingredients.
  3. Add liquid ingredients; stir to mix.
  4. Spray a regular size muffin tin with cooking spray and add batter making 6 muffins.
  5. Bake 10 minutes.

Directions (Whipped Cream):
  1. In a small bowl, add all ingredients. Whip with a fork until light, smooth and creamy.

To serve cakes: Place a dollop of the whipped topping on a plate and spread out, set cake(s) on top and serve. You may also frost the top of the cooled cakes as an alternative serving option.

Servings: 6 regular size muffin cakes = 2 unrestricted; 3 regular size muffin cakes = 1 unrestricted;

Click on the janeva eickhoff tag for more recipes or purchase her book in store at LillyPad.

Monday 7 December 2015

Roasted Vegetable Spread

This delicious spread is a wonderful way to add vegetables to and meal or snack.



Ingredients:
  • 1 cup zucchini, diced into 2-inch cubes
  • 1/2 cup red pepper, sliced
  • 1/2 cup eggplant, diced into 2-inch cubes
  • 1 tsp grapeseed oil
  • The Garlic Box Smoked Spice

Directions:
  1. Preheat oven to 400 degrees.
  2. Toss the vegetables with grapeseed oil and roast on a parchment paper lined baking sheet for 20 to 30 minutes. 
  3. When cooked puree in blender with The Garlic Box Smoked Spice until smooth. 
  4. Serve warm or cold on cucumber slices.


Wednesday 2 December 2015

Key Lime Cream Cheese Pound Cake

This recipe is a winner! Close to a pound cake, this loaf delivers on flavour.



Ingredients:
  • 1 Ideal Protein Vanilla Pudding mix, dry
  • 1 Ideal Protein Plain Pancake mix
  • 2 tsp baking powder
  • 1 tsp sugar-free sweetener, granular (stevia or Splenda)
  • 1/3 cup liquid egg whites
  • ½ tsp *key lime extract
  • 1 tsp *cream cheese emulsion
  • 1 tsp olive oil
  • 1 Tbsp skim milk
  • ¼ cup Ideal Protein Ready-to-Serve Vanilla Drink
Directions:
  1. Preheat oven to 350 degrees.
  2. In a medium bowl, mix together the dry ingredients.
  3. Add liquid ingredients; stir to mix.
  4. Spray a 5 3/8” x 3” x 2 1/8” mini loaf pan with cooking spray; even out the batter with the back of a sprayed spoon.
  5. Bake 18-20 minutes or until an inserted toothpick comes clean.
  6. Cool completely. Drizzle with Cream Cheese Donut Glaze

TIP:  Best texture is reached after completely cooled; this pound cake was better the next day and is a great recipe to make ahead.

*key lime extract and cream cheese emulsion at http://www.olivenation.com.

Servings:  Entire loaf = 2 unrestricted; ½ loaf = 1 unresticted

Click on the janeva eickhoff tag for more recipes or purchase her book in store at LillyPad.

Wednesday 25 November 2015

Cream Cheese Doughnut Glaze

Mentioned in several of Janeva Eickhoff's recipes, this glaze can be a delicious, guilt-free treat topper.

Ingredients:
  • 1 Tbsp Walden Farms marshmallow dip
  • 1 tsp *cream cheese emulsion, sugar-free
  • ½ tsp Walden Farms pancake syrup

Directions:
  1. In a small bowl, whisk all ingredients together until smooth.


TIP: This recipe glazes 3 regular sized donuts or one loaf.

*emulsions, or alcohol-free flavourings, can be found online or in some baking or bulk stores.

Click on the janeva eickhoff tag for more recipes or purchase her book in store at LillyPad.

Wednesday 18 November 2015

Crustless Pumpkin Pie Soufflé

Enjoy these fluffy creations at breakfast or as a sweet evening snack.



Recipe by Janeva Eickhoff

Ingredients:

  • 1 Ideal Protein Ready-to-Serve Caramel Pudding
  • 1/3 cup liquid egg whites
  • 1 Ideal Protein Plain Pancake mix, dry
  • 1 tsp baking powder
  • 1/2 tsp vanilla extract
  • 1/2 tsp pumpkin pie spice
  • Cooking spray
  • Walden Farms Caramel Syrup, optional


Directions:
  1. Preheat oven to 350 degrees.
  2. In a medium bowl, combine the baking powder and pancake mix; stir thoroughly to incorporate the baking powder throughout.
  3. Add the pre-made pudding, liquid egg whites, extract, and spice. Stir until mixed.
  4. Add the soufflé batter to 4 sprayed ramekins (3” diameter), dividing evenly. Set aside.
  5. Fill an 8” x 8” baking dish halfway with hot water; microwave 2-3 minutes or until boiling.
  6. Using hot pads, carefully take the baking pan out of the microwave and set on a work surface.
  7. Place each ramekin into the water bath making sure the water stays just below the lip of the ramekin. (eliminate some of the water if need be)
  8. Put the baking dish in the oven and bake 15 minutes. Cool 15-20 minutes.
  9. Drizzle with Walden Farms Caramel Syrup and enjoy.
TIP: The top will form a ‘crust’ and you will have some sinking of the soufflé in the center; this is normal.

Servings: 4 souffles = 2 unrestricted; 2 souffles = 1 unrestricted

Click on the janeva eickhoff tag for more recipes or purchase her book in store at LillyPad.

Monday 16 November 2015

Scalloped Faux Potato

This creamy warm dish is perfect to fill you up in a low carb, healthy way.



Ingredients:

  • 4 cups kohlrabi, thinly sliced 
  • 1 package of Ideal Protein Leek soup
  • 200 ml cold water
  • 3 Tbsp egg whites 
  • Salt + pepper to taste

Directions:

  1. Add Ideal Protein Leek soup, water and egg white, salt + pepper  to shaker. Shake to mix. 
  2. Put thinly sliced kohlrabi ‎in an oven safe dish. Pour sauce over the vegetables and mix through the kolarabi. 
  3. Cover with tin foil and bake for 30 minutes at 350 ‎. Check with fork to make sure its done.

Wednesday 11 November 2015

Pumpkin Pie Waffles

Served with cinnamon whipped cream and maple syrup as explained below, this makes for a decadent Phase 1 breakfast.



Recipe by Janeva Eickhoff

Ingredients: (Waffles)
  • 1 Ideal Protein Plain Pancake mix, dry
  • 1 tsp Splenda
  • 1 oz. water
  • 1/4 tsp pumpkin pie spice
  • Cooking spray
Ingredients: (Whipped Cream)
  • 2 Tbsp Walden Farms marshmallow dip
  • ¼ tsp vanilla extract
  • ¼ tsp cinnamon

Directions for waffles:
  1. In a medium sized bowl mix together the dry ingredients. Add liquid ingredients; stir to mix.
  2. Spray heated waffle iron with cooking spray before adding waffle batter. Bake according to manufacturer directions.
Serve topped with Cinnamon Whipped Cream and Walden Farms pancake syrup.

Directions for Cinnamon Whipped Cream:
  1. Place marshmallow dip, vanilla extract and cinnamon in a small bowl; whisk with a fork until smooth and creamy.
Servings: Entire recipe = 1 unrestricted

Click on the janeva eickhoff tag for more recipes or purchase her book in store at LillyPad.

Monday 9 November 2015

Quick Asian Coleslaw

This quick and easy salad makes for a great meal when combined with the Ideal Protein Chicken Patty or your 8 oz protein (tofu, cooked cubed or ground meat).



Ingredients:

  • 2 cups coleslaw (thinly sliced cabbage or prepackaged coleslaw vegetables)
  • 2 tsp soy sauce 
  • 1 tsp olive oil
  • 1 clove garlic, minced
  • 1 tsp fresh ginger, minced, or 1/2 tsp powdered.
  • 1/2 tsp Chinese 5 spice powder 

Directions:
Mix all ingredients in bowl and enjoy!


Wednesday 4 November 2015

Pumpkin Zucchini Muffins

Delicious muffins with added veg - what more could you ask for in a Phase 1 friendly recipe?



Recipe by Janeva Eickhoff

Ingredients:
  • 1 Ideal Protein Butterscotch Pudding mix (dry)
  • 1 Ideal Protein Plain Pancake mix (dry)
  • ½ tsp. pumpkin pie spice
  • 1 tsp baking powder
  • 1 tsp Splenda or stevia
  • 1/3 cup liquid egg whites
  • 2 tsp olive oil
  • 3 Tbsp water
  • ½ cup zucchini, shredded
  • Cooking spray

Directions:
  1. Preheat oven to 350.
  2. Microwave shredded zucchini on high for 1 minute. Blot with paper towels to absorb all moisture; set aside.
  3. In a medium bowl, mix together the dry ingredients.
  4. Add liquid ingredients (except zucchini); stir. Fold in zucchini.
  5. Coat a regular sized muffin tin with cooking spray, spoon batter into muffin tin making 6 muffins.
  6. Bake 12 minutes.

Servings: 6 muffins = 2 unrestricted; 3 muffins = 1 unrestricted

Click on the janeva eickhoff tag for more recipes or purchase her book in store at LillyPad.

Monday 19 October 2015

Rutabaga Smoked Paprika soup

A warm soup for the cool Fall air. Spicing it up is optional.

Ingredients:
  • 1 + 1/2  cup rutabaga, cut into 1 inch cubes
  • 1/2 cup celery, diced
  • 2 cups water or broth of choice
  • 1/2 tsp smoked paprika
  • 1/4 tsp chipotle or cayenne pepper (optional)
  • 1 package Ideal Protein Potato Puree
  • salt and pepper to taste
Directions:
  1. Add rutabaga, celery and water to pot. Cook on medium high for 20 minutes or until the rutabaga is soft. 
  2. Add spices and stir to mix well.
  3. Turn off heat and stir in Ideal Protein potato puree packet. Blend with hand mixer or transfer to blender. Add water to desired consistency.

Counts as 2 cups unrestricted veg and 1 IP unrestricted protein

Tuesday 13 October 2015

LillyPad Rutabaga and Chayote Hash Browns

This hash is a deliciously filling vegetable blend. Great for the cold weather.

Ingredients:
  • 3/4 cup rutabaga, grated
  • 3/4 cup chayote, grated
  • 1/2 cup green onion, chopped
  • 1 tsp grapeseed oil
  • salt and pepper to taste
Directions:

  1. In a non stick pan. heat grapeseed oil on medium high.
  2. Toss in chayote and rutabaga, stir and cook for 5 minutes. Add salt and pepper.
  3. Lower temp to medium low cook for 10 minutes stirring occasionally.
  4. Turn off stove, stir in green onions, and serve.


Optional add ins could include crumbled tofu, chopped ham, or crumbled IP chicken patty. You could also serve it with eggs, bbq meats or the Ideal Protein chicken patty.

Makes 2 cups of unrestricted vegetables.

Wednesday 7 October 2015

LillyPad Pumpkin Spice Blend

The LillyPad Pumpkin Spice Blend is a fantastic combination of spices that provides that traditional fall flavour without all the extra calories that can come in store bought mixes.

 

Ingredients:

  • 1 tablespoon ground cinnamon
  • 2 teaspoons ground ginger
  • 1/2 teaspoon allspice
  • 1/2 teaspoon ground cloves
  • 1/2 teaspoon ground mace (can be replaced with additional nutmeg)
  • 1/2 teaspoon ground nutmeg


If you do want some added sweetness, try using stevia sweeteners. We also carry Flavorall stevia drops in Vanilla or Cinnamon flavours that go well with this spice blend.


If you're craving Pumpkin Spice latte, there are two great options. One is to purchase a sugar-free Pumpkin Spice tea and add Ideal Protein Vanilla drink. The other is our recipe below.

LillyPad Pumpkin Spice Latte recipe
Combine the flavourings below with a prepared and warmed Vanilla Ideal Protein drink.
  • ½ teaspoon vanilla (gluten-free, as needed)
  • ⅛ teaspoon ground ginger
  • ⅛ teaspoon nutmeg
  • ¼ teaspoon cinnamon
  • sweetener of choice (IP Pancake syrup, liquid stevia available in store or Splenda etc) .



Monday 5 October 2015

Rutabaga Chayote Slaw

This is a delightfully crunchy slaw that goes well with any meal.




Ingredients:

  • 1 cup rutabaga, spiralized or diced
  • 1 cup chayote,‎ spiralized or diced
  • 1 tsp‎ olive oil
  • 1/2 tsp apple cider vinegar
  • 1/2 tsp Ideal Protein sugar free syrup
  • 1 tsp Dijon mustard
  • 1 tsp fresh herbs ‎ (parsley or mint or basil)

Directions:
Mix well. Serve immediately or chill before serving.

Pumpkin Caramel Mug Cake

This fantastic mug cake by Janeva Eickhoff is the way many of our clients plan to get through holiday dessert temptations. Add this delicious treat to your arsenal for Thanksgiving.

Ingredients:

  • 1 Ideal Protein Pancake mix, dry
  • 2 Tbsp Walden Farms caramel syrup
  • ¼ tsp. pumpkin pie spice
  • 1 Tbsp + 1 tsp. water

Directions:

  1. Place all ingredients in a standard size coffee mug; stir to mix.
  2. Microwave 50 seconds, turn over onto a plate after baking. (You may need to run a knife around the edges of the cake to loosen from the mug, no need for cooking spray.)
  3. Serve drizzled with Walden Farms pancake syrup or more caramel syrup.


TIP: This is a very good mug cake, they are challenging to make w/o getting dry and tough. Having said that, eat this cake as soon as you take it out of the microwave as it will begin to get dry and tough over time.

Thursday 1 October 2015

Rutabaga

This root vegetable is a staple during the holidays in Canada. Often called swede or turnip, it is actually a different plant than the white turnip as shown below. It is less starchy than potato, but equally delicious and filling.

Rutabaga

What's the difference?
Available in grocery stores year round, rutabaga keeps for quite a while and the tough outer skin that protects it needs to be peeled off before using. It can be boiled, steamed, or baked. Often served as a mashed side dish, rutabaga can be prepared in a variety of healthy and flavourful ways. We'll feature some on our blog this month, like how to make rutabaga chips.

Monday 28 September 2015

LillyPad Baba Ganoush

A popular dip, baba ganoush can be a healthy alternative to other recipes or store bought dips with high fat or added sugar.


Ingredients:
  • 2 medium eggplants (about 2 pounds or 900 grams)
  • 1/4 cup (60 ml) lemon juice
  • 2 to 3 garlic cloves, finely minced
  • 1/4 tsp ground cumin
  • 1/2 tsp sea salt
  • 2 Tbsp fresh parsley, chopped
  • 1 Tbsp olive oil, optional
Directions:
  1. Adjust an oven rack to the middle position and turn the broiler on (high heat). Line a baking sheet with aluminum foil.
  2. Cut the eggplant in half and place on the baking sheet. Prick in several places using a fork. This helps steam escape while the eggplants roast.
  3. Broil eggplants for 2 minutes on each side. The skin will darken a little and begin to smell smoky, adding lots of flavor to the dip.
  4. Turn broiler off, but do not remove eggplants from the oven. Heat oven to 375 degrees F (190 C). Roast eggplants 25 to 30 minutes, or until very soft. Remove from oven and cool 10 to 15 minutes until easily handled.
  5. Meanwhile, combine lemon juice, garlic, cumin and salt in a medium bowl. Set aside so the flavors meld.
  6. Scrape out the flesh and add to the tahini mixture, discarding excess liquid and skins.
  7. Mash eggplant into tahini mixture with a fork until somewhat smooth with some texture remaining. Cool to room temperature then stir in parsley and drizzle the top with olive oil.

Monday 21 September 2015

Asian style Eggplant and Peppers

This colourful vegetable dish is hearty and delicious. Add some tofu or chicken for a great stir-fry, pair with grilled steak, or serve over your Ideal Protein Rotini.


Ingredients:
  • 1 large Italian eggplant (or 2 medium Japanese or Chinese eggplants) chopped into 1 inch pieces
  • 1 green bell pepper, diced 1 inch pieces
  • 1 red bell pepper, chopped 1 inch pieces
  • 1 yellow bell pepper, chopped 1 inch pieces
  • grapeseed oil
  • 1/2 cup soy sauce
  • 2 cloves garlic, minced
  • 1-2 tsp  Chili Garlic sauce (Huy Fong Sauce is 0 carb, 0 sugar, 0 calorie. You will find it in most grocery stores near soy sauce.)
Directions:
  1. In a large non-stick pan heat 2 tsp of grapeseed oil on medium heat.
  2. Add the eggplant and pepper pieces, toss to coat in oil.  Turn the heat down to medium-low, cover and let the eggplant and peppers cook.
  3. Check the eggplant and peppers every 5-7 minutes to make sure they do not burn or stick to the pan. Stir pieces adding a little more water to stop eggplant from sticking to the pan if needed (be careful to only add a small amount each time so that you don't end up with watery mushy eggplant). The eggplant is done once it is cooked but firm and still holding shape. 
  4. Add the minced garlic, soy sauce and chili sauce. Toss and turn off the heat. You can serve right away or leave it in fridge over night to let the flavours blend.

Monday 14 September 2015

Eggplant Jam

This thick and tasty spread makes a good dip or vegetable accompaniment. You can spice it up with additional flavours too!


Ingredients:
  • 2 cups of eggplant, peeled and diced into 1 inch pieces
  • 1 tsp sea salt,
  • 1 tsp grapeseed oil
  • 1 cloves garlic, peeled and minced
  • 1 tsp paprika
  • 1/2 tsp ground cumin
  • 1/8 tsp ground cinnamon or allspice
  • 1/8 tsp cayenne (optional)
  • 30 ml water
  • 1 tsp fresh lemon juice
  • 1 tsp fresh parsley, chopped

Directions:
  1. In non-stick pan, saute eggplant with grapeseed oil for 5 minutes on medium heat. 
  2. Add spices, water, and lemon juice. Cover and cook for 10 minutes on medium-low heat or until soft.
  3. Mash and continue to cook until it thickens like a jam – approximately 5 minutes.
  4. Serve warm or cold, on meats or tofu or on slices of cucumber or zucchini.


Monday 7 September 2015

LillyPad Smoked Eggplant Chips

Another fantastic chip recipe, this time with a smoky twist!



Ingredients:
  • 1/4 cup soy sauce
  • 1/4 cup apple cider vinegar
  • 1 tsp grapeseed oil
  • 1 tsp Ideal Protein maple syrup
  • 2 tsp liquid smoke
  • 1/2 tsp chili powder
  • 1/2 tsp cumin
  • 1/2 tsp sea salt
  • Pinch each black pepper and cayenne
  • 1 medium eggplant, sliced in strips with a peeler 

Directions:
  1. Stir together ingredients in a baking dish, adding eggplant slices after combining. Spoon sauce to ensure slices are coated.
  2. Marinate at room temperature for 30 minutes, stirring every‎ 10 minutes.
  3. Cook or dehydrate as outlined below: 
    • Oven: Place on parchment lined baking sheet. Cook in oven on lowest setting for several hours or overnight. Timing depends on thickness of eggplant and oven temperature.
    • Dehydrator: Place on trays for Dehydrator, set temp to 135 or vegetables and leave for 8 hours or overnight.

Eggplant

Eggplant is a beautiful looking vegetable, also known as aubergine, and is used in many cuisines worldwide. It varies in size and colour, as you can see below, and is also low in both fat and carbs.

Many types of eggplant are grown around the world



Eggplant as most commonly found in North American grocery stores

This vegetable should be firm, heavy, and free of bruises when bought. It can be stored carefully in a refrigerator for a few days so long as it is not cut or pierced. Only cut into the skin when you are using it right away.

Look for our recipes this month for deliciously healthy ways to prepare Eggplant.

Monday 17 August 2015

Asian Daikon Radish Noodles

A raw vegetable noodle salad that goes well with other Asian style dishes or as a light summer salad.


Ingredients:

  • 1 3/4 cups Spiralized daikon ‎radish 
  • 1/4 cup sliced green onion
  • 1 tbsp soy sauce
  • 1 tsp lemon grass (tube ‎from gourmet garden) 
  • 1 tsp lime juice
  • 1 tsp garlic
  • 1/2 tsp ginger
  • 1/4 tsp cayenne pepper
* adjust all seasonings to your preferences. 

Directions:
Combine and enjoy.


Monday 10 August 2015

Indian Style Spiced Radish Salad Topper

Added to your salad or enjoyed as a side dish, this radish and celery mix is a flavourful crunchy delight.

Ingredients:
  • 1 cup radish diced
  • 1 cup celery diced
  • 1 tsp olive oil
  • 1 tsp apple cider vinegar 
  • 1 tsp cumin
  • 1 tsp salt
  • 1/2 tsp cumin

Directions:

Mix together and enjoy. Can be chilled.

Monday 3 August 2015

Indian Spiced Roast Chicken

An Indian spice inspired roast chicken, infused with ginger, garlic, and onion.




Ingredients:


  • 3-4 pound whole chicken
  • 1 tbsp powdered ginger
  • 1/2 tsp ground cardamom
  • 1/2 tsp garam masala
  • 1/4 tsp nutmeg
  • 1/4 tsp black pepper
  • 1/2 tsp salt
  • 1/2 tsp powdered garlic
  • 1 Tbsp yellow curry powder
  • 2 Tbsp olive oil
  • 4 slices ginger root, 1/4 inch
  • 3 cloves garlic, roughly chopped
  • 1/2 small red onion, diced

Directions

  1. Preheat oven to 350 degrees F.
  2. Place the onions, garlic and ginger into the cavity of the chicken.
  3. Mix the spices, salt and pepper with the olive oil.
  4. Brush or rub the spice mix all over the exterior of the chicken.
  5. Roast, uncovered on a rack for about 1 1/2 hours, until the internal temperature of the chicken reaches 170 degrees F on a meat thermometer.
  6. Let the chicken rest for 10 minutes after it comes out of the oven before carving and serving.

Monday 27 July 2015

Pork Vindaloo Meatball Recipe

A low carb and gluten free meatball recipe inspired by the classic Goan dish Pork Vindaloo

Meatballs


Ingredients
  • 1lb ground pork
  • 1/2 cup cauliflower puree
  • 1/2 tsp salt
  • 1/4 tsp pepper
  • 1/2 tsp garlic powder
  • 1/2 tsp ground cumin
  • 1/8 tsp ground cloves
Directions:
  1. Preheat oven to 375 degrees F
  2. Combine all of the meatball ingredients and mix thoroughly. Form mix into 16 meatballs. 
  3. Bake for 15 minutes on a baking sheet Alternately, steam in a colander for 15 minutes.


Vindaloo Sauce

Ingredients:
  • 1 tsp grapeseed oil
  • 1 tsp onion powder
  • 3 garlic cloves, minced
  • 3 cardamom pods, lightly cracked
  • 1 Tbsp ground cumin
  • 1 tsp ground coriander
  • 1/2 tsp salt
  • 1/2 tsp ground turmeric
  • 1 tsp ground ginger
  • 1 tsp ground cinnamon
  • 1/4 tsp mustard powder
  • 1/8 tsp ground cloves
  • 3 bay leaves
  • 1/2 tsp stevia
  • 1 Tbsp zero sugar ketchup (or 2 tsp tomato paste, 1 tsp vinegar, 1/4 tsp stevia)
  • 1/2 cup water
  • 2 Tbsp apple cider vinegar
Directions: (prepare while meatballs are cooking)
  1. Heat the olive oil in a medium in a saucepan. 
  2. Add the water, apple cider vinegar, ketchup, sweetener, onion powder, garlic,  the cardamom, chili's, cumin, coriander, salt, turmeric, ginger, cinnamon, mustard powder, bay leaves and cloves to the pan and bring to a boil. 
  3. Reduce the heat and simmer for about 10 minutes. 
  4. Remove the meatballs from the oven and add them to the sauce. Simmer the meatballs in the sauce, covered and over low heat for at least 30 minutes - or up to an hour. The longer they simmer, the more flavor they will take on from the sauce.

Monday 20 July 2015

Garlic and Green Chili Chutney

A delicious addition to our other Indian dishes, this chutney adds even more wonderfully healthy flavour.


Ingredients:
  • 10 garlic cloves
  • 1/2 bunch cilantro leaves, chopped
  • 4 Tbsp mint leaves, finely chopped
  • 1 lemon
  • Salt to taste
  • 6 green chilies 
  • 1/2 pkt stevia
  • 1/4 tsp cayenne pepper, optional
Directions:
  1. In a blender put garlic, green chilies, green cilantro leaves, mint leaves, stevia and blend well.
  2. Add cayenne pepper, salt and lemon juice, mix.
  3. You delicious garlic and green chili chutney is ready to enjoy with snacks or with meal.

Monday 13 July 2015

Egg Bhurji (Scrambled Egg Masala)

Another great Indian style low carb dish from our Potluck!


Ingredients:
  • 4 eggs + 2 egg whites
  • 1 green onion, chopped
  • 2 green chilies, chopped (de-seeded for a milder taste)
  • 1 tomato, chopped
  • ½ tsp. garam masala powder
  • ½ tsp. Ginger Paste or 1 tsp ginger powder
  • 1 tsp. red chili powder (or to taste)
  • salt (to taste)
  • a bunch of fresh cilantro leaves (chopped)
  • 1 tsp grapeseed oil
Directions:
  1. Beat eggs in a medium bowl, add salt and red chili powder, and beat well.
  2. Heat the oil in a non-stick pan. Add the green chilies, ginger paste and sauté over medium heat for 1 minute. 
  3. Add tomatoes and cook until tomatoes are tender and soft.
  4. Add beaten egg and mix well. Turn the eggs upside down to cook the other side well.
  5. Sprinkle garam masala powder and garnish with chopped cilantro leaves.

Monday 6 July 2015

Palak with Tofu

This flavourful tofu recipe makes two servings of this protein rich Indian style dish.


Ingredients:
  • 1 pkg firm tofu cut into 1-inch cubes
  • 1 large bunch of green spinach, chopped, or 4 cups packed
  • 1 tsp onion powder
  • 2 cloves of minced garlic
  • 1/2 tsp of minced ginger
  • pinch of red chilli powder (optional)
  • 1/2 tsp of coriander powder
  • 1/2 tsp  cumin powder
  • 1/4 tsp of turmeric powder
  • 1/2 tsp of garam masala
  • 2  tsp of tomato paste
Directions:
  1. Press the water out of the tofu with a towel.
  2. Heat the grapeseed oil in nonstick pan, on med-low. Add spinach and cover.Cook for 5 minutes.
  3. Add all the spices and tomato paste. Stir on med-low heat to mix well.
  4. Cook covered for about 6-8 mins until the spinach is completely cooked and spices have blended well. 
  5. Gently add the tofu pieces. Continue to cook for 5 minutes or until the tofu is heated through.

Monday 29 June 2015

Mushroom Masala

A delicious Indian inspired low carb dish that goes well with almost any protein.



Ingredients
  • 2 cup button mushrooms, cut in half
  • 2 tsp onion powder
  • 1 tsp ginger, grated (or paste)
  • 1 tsp garlic pressed (or paste)
  • 1/2 cup tomato, chopped
  • 6 green chilies, finely cut
  • 1/4 bunch, fresh coriander, chopped
  • 1 tsp crushed red chili
  • 1 tsp black pepper powder
  • 2 tsp ginger, finely cut
  • salt to taste
  • 1 tsp grapeseed oil
  • green chili and ginger (sliced) for garnishing
Directions
  1. Heat pan on medium and add the grapeseed oil.
  2. Add mushrooms, ginger, garlic, crushed red chili and cook for a 5 minutes.
  3. Add salt and black pepper. Stir, cover, and cook.
  4. When the liquid has evaporated (and the pan is dry) add tomato, green chili, ginger and fresh coriander. Mix it and cook until tomato water dries.
  5. Serve, garnished with green chilies and ginger.

Monday 22 June 2015

Dill Chayote

This simple recipe for preparing chayote makes for a fantastic fish side dish that is tasty and healthy.



Ingredients:
  • 2 cups chayote, diced
  • 4-6 Tbsp dill pickle juice
  • 1 tsp grapeseed oil
Directions:
  1. Heat 1 tsp grapeseed oil in a pan over medium heat. Add the chayote with 2 tablespoons dill pickle juice.
  2. Cook, stirring every few minutes until juice is evaporated.
  3. Add 2 more tablespoons dill juice until chayote is cooked to your liking. You can add more juice as needed.

Monday 15 June 2015

Rhubarb and Chayote Compote

‎Rhubarb is in season! Cook up a pot of this and freeze so you can enjoy it for months. Multiply the recipe. This tart-sweet compote is great on its own, on top of meat or mixed with oatmeal.



Ingredients:
  • 1 cup ‎chayote
  • 1 cup rhubarb
  • 1/4 cup water
  • Stevia to taste

Directions:
Put everything in a pot, cover and cook on medium for 15 minutes or until you reach desired consistency.

Thursday 11 June 2015

Faux Apple Compote with Chayote

If you've been craving apples or apple pie, this sweet chayote treat is for you! You can enjoy it alone, with pork, or on top of an Ideal Protein Pancake.


Ingredients:

  • 2 cups chayote, sliced
  • 1/2 lemon, squeezed for juice
  • 2 tsp cinnamon, or to taste
  • 2 tsp Ideal Protein Maple Syrup

Directions: 

  1. Preheat oven to 350.
  2. Stir together in an oven safe dish until well coated. 
  3. Bake covered for 20-30 minutes.
  4. Serve warm.

Wednesday 3 June 2015

Chayote

This mildly flavoured member of the gourd family is often called a pear squash, that can be eaten raw or cooked. Chayote (chay-oh-tay) works well as a low carb substitute for apple, with its crisp texture and flavour, but also in many other dishes.


Chayote is often treated like summer squash when cooked and is usually peeled though not always. If being added to salads, it can be marinated in lime or lemon juice as well. Stay tuned to our blog for some fresh and delicious Chayote recipes this month, including ways to use it as a possible substitute for other vegetables.

Monday 1 June 2015

Garlic Mashed Chayote and Smoked Tofu

Garlicky and delicious, try this vegetarian dish for a healthy change.



Ingredients:

  • 1 tsp grapeseed oil
  • 1 block smoked tofu (soyganic)
  • 2 cups chayote, peeled and diced 
  • Steak Splash from The Garlic Box
  • spinach (unlimited)
  • pea sprouts, a few to garnish
  • 1 green onion, sliced for garnish

Directions:

  1. Pat tofu dry with paper towel. Cut in half lengthwise, then into short slices. 
  2. Pan-fry in 1 tsp grapeseed oil. Set aside.
  3. Place the chayote in a med-hot saute pan with 4 Tbsp of water. Cover and cook ‎for 20 minutes or until tender. 
  4. Drain the excess water and mash. 
  5. Return to low-heat and add steak splash to taste.  Stir until it is your desired consistency. 
  6. Serve on a bed of spinach and garnish with pea sprouts and green onions.

Monday 25 May 2015

Cilantro Zoodles with Ginger and Garlic

A refreshing summer salad that is great for taking to potlucks or enjoying at a BBQ.



Ingredients:

  • 1 packet True Orange
  • 1 tsp Garlic & Cilantro Fiesta seasoning made by The Garlic Box* 
  • 1 Tbsp lemon juice
  • 2-3 sage leaves or 1 tsp dried sage
  • 1 tsp ginger, grated
  • 1 tsp olive oil
  • 1 1/2  cups zucchini, spiral sliced
  • 1/4 cup red pepper, thinly sliced
  • 1/4  cup thin green onion, sliced

Directions:

  1. Combine the True Orange, seasoning, lemon juice, sage, ginger and oil.
  2. Toss the mix with the sliced vegetables and serve.


* This seasoning is available in-store at LillyPad.

Wednesday 13 May 2015

LillyPad Pad Thai

This dish by Karen has become a LillyPad favourite. Try it yourself for a great, guilt-free Thai inspired treat.



Ingredients:

  • 2 cups zuchini noodles (spiral sliced)
  • 2 cups bean sprouts
  • 1 cup green onions, thinly sliced
  • 2 eggs, cooked in a thin scrambled layer and chopped
  • 2 cups red pepper, thinly sliced or spiral sliced
  • 2 tsp grapeseed oil
  • 1/4 cup of coconut aminos or soy sauce
  • 2-3 garlic cloves, grated
  • cilantro, bunch
  • cayenne to taste
  • 1 inch piece of ginger, grated
  • lime juice
  • 1 packet stevia (optional)
  • 1 Tbsp Walden Farms peanut butter (optional)
  • thai pepper (optional garnish)

Directions:

  1. Combine the coconut animos/soy sauce, garlic, half the cilantro, cayenne, ginger, lime juice, stevia, and peanut butter in a blender / magic bullet. Taste it and season appropriately until you like the flavor. 
  2. Heat a large non-stick skillet or wok on med-high. Add the grapeseed  oil to it and make sure to coat the pan.
  3. Add bean sprouts, red pepper and zucchini. Stir fry for  1-2 minutes while stirring consistently.
  4. Add the sauce and stir for 2 minutes until heated through and ingredients are coated.
  5. Add the cooked eggs and gently mix in.
  6. Garnish with green onion, cilantro and/or thai peppers.

Salad Dressings - Vinaigrettes

Making your own salad dressing can be very satisfying. Store bought dressings are often filled with added fat, sugar, and salt. They can also be bland, overly sweet, or simply unimaginative. Not to mention more expensive.

There are better alternatives, of course, like Walden Farms dressings with 0 fat, 0 carbs, and 0 calories. But even these can be outdone by some quick and simple combinations.

For a quick recipe you need 1 part acid to 2 or 3 parts oil, depending on your taste. For Phase 1 dieters, begin with 1 teaspoon of oil.

Choose your oil - 1 teaspoon
Extra Virgin Olive Oil is the best bet in this instance. However, you can also find EVOO in flavoured options like garlic, lemon or herb infused varieties.

Choose your acid - 1/2 teaspoon
Vinegar is the best choice and there are many varieties to choose from.

Allowed vinegar for Phase 1:
  • apple cider
  • white

Not allowed vinegar for Phase 1:
  • balsamic
  • malt
  • rice
  • wine

You can use lemon juice as your acid, but the dressing will not last as long - so use it quickly!

Choose your flavours - as much as you like
Spice up your vinaigrette with extra flavour. Great healthy additions are:
  • finely chopped herbs like dill, oregano, tarragon, thyme, sage
  • spices like cumin, paprika, turmeric, chili powder
  • salt
  • garlic, crushed
  • ginger, crushed
  • onion powder
  • soy sauce
  • hot sauce
  • flavorall (various flavours available at LillyPad)

Help it all stick together - just a dab
Emulsifiers are what keep your dressing from separating and needing constant shaking. If you want to use one, try a little mustard. Mustard is sugar-free and adds a great little kick.


You can always make up a dressing in larger batches BUT you'll need to measure how much you use on your salad to stick to the Phase 1 plan. Use no more than 1 1/2 teaspoons of the oil/acid combination, though you can have another 1/2 teaspoon of added liquid like soy sauce, lemon juice or water.

Check out some of the LillyPad dressing recipes using the dressing tag.

Chef Verati's Low Fat Low Carb site also has a great Dressing & Sauce section for recipes.

Monday 11 May 2015

LillyPad Crunchy Cauliflower and Dill Salad

Try this simple and tasty cold salad mix for a filling lunch or side dish.



Ingredients:

  • 1 + 1 /2 cup cauliflower, finely chopped like rice 
  • 1/4 cup dill pickles, diced
  • 1 celery stalk,‎ diced
  • 1/4 cup red onion, diced
  • 1 tsp extra virgin olive oil
  • 1 tsp horseradish 
  • 1 tsp mustard
  • 1 tbsp of dill pickle juice or white vinegar
  • sea salt & pepper to taste

Directions:

  1. Put the cauliflower, pickles, celery, and onion in a large bowl.
  2. In a separate bowl, combine the oil, horseradish, mustard, juice or vinegar, and salt or pepper. Whisk together.
  3. Pour dressing mix over the vegetables and toss until well coated.


Optional: Add a can of tuna or chicken chunks for a quick easy Phase 1 dinner.

Wednesday 6 May 2015

Oils and best uses

There are so many oils to choose from these days. What do you use and when?

Oils contain different types of fat, but usually have most of their fat from one category:

  • saturated fat: butter, ghee, coconut oil, lard, and other animal sources
  • polyunsaturated: corn oil, soybean oil, flaxseed oil, grapeseed oil
  • monosaturated: olive oil, canola oil, peanut oil

Wikipedia has a great article on Vegetable Oils that covers many details. Chef Verati also has a useful video on his Low Fat Low Carb GrapeSeed Oil vs. Olive Oil.

For our purposes though, we limit the oils that we use.

Olive oil is the best choice overall. It is healthy, easy to find and economically priced. Grapeseed oil is an alternative that is better for high heat cooking due to its higher smoke point.

Oils permitted for Phase 1 dieters:
Cold or in Dressings: Extra virgin olive oil (EVOO)
Low-Med heat cooking: Virgin olive oil
High heat cooking: Grapeseed oil

Flavoured Oils
Flavoured oils can make a great addition to a dish, but make sure to read labels. You can find flavoured oils in gourmet shops, like our local Dana Shortt Gourmet shop in Waterloo, and sometimes in regular grocery stores.

What about Omega-3s you ask? 
These are important fatty acids that are best gotten through fatty fish consumption or taking an omega-3 supplement containing fish oil. For those with allergies, a flaxseed oil omega-3 supplement can be substituted, but is less effective.

Monday 4 May 2015

Lemon Mint Jicama Salad

This light, crisp salad is perfect for warm evenings on the patio.



Ingredients:
  • 1 cup jicama, spiral sliced
  • 1 cup kohlrabi, spiral sliced
  • 1 tsp olive oil
  • 2 Tbsp lemon juice 
  • stevia to taste
  • 1 tsp salt 
  • 1 tsp of finely chopped mint leaves 
Directions:
Stir together and refrigerate for 1 hour or overnight. 

Tuesday 21 April 2015

Roasted Red Peppers with Garlic and Oregano

Another great bell pepper dish to add zip to your meals.

‎Ingredients:

  • 2 cups of  bell peppers, chopped into bite size pieces
  • 4 garlic cloves 
  • 1 tsp olive oil
  • 1 tsp oregano, dried
  • salt & pepper to taste 

Directions:

  1. Preheat over to 350.
  2. Toss ingredients together and wrap in foil, sealing shut. 
  3. Bake for 20 minutes.


You can blend the roasted mix to make a sauce or add broth to create a delicious soup.

Tuesday 7 April 2015

Parsley Pepper Salad

A beautiful and delicious raw salad prepared using a spiral slicer. We carry the Paderno Spiral Slicer (also known as a Spiralizer) in-store.



Ingredients:

  • ‎1 cup cucumber, sliced into ribbons 
  • 1 cup bell peppers, sliced into ribbons 
  • 1/2 cup red onion, sliced into ribbons 
  • 2 tsp cilantro, dried
  • 2 tsp mint, dried 
  • 1/4 cup dill pickle juice
  • 1 tsp prepared yellow mustard
  • 1 tsp olive oil
  • 1 garlic cloves minced 
  • Salt + pepper to taste
  • Fresh parsley to garnish

Directions:

  1. Combine the spices, mustard, oil, and dill juice. 
  2. Add vegetables and toss until well coated.


Tuesday 31 March 2015

Garlicky Roasted Red Pepper Dressing

Looking for something tasty to pour onto your Ideal Protein pasta? Try this simple garlicky sauce.

Ingredients:

  • 1 roasted red pepper from jar * make sure that they are sugar-free 
  • 1 clove garlic, grated
  • 2 tsp apple cider vinegar 
  • 1/2 tsp hot red pepper flakes 
  • 2 tsp olive oil 

Directions:
Blend all ingredients in blender

 2 servings

Monday 23 March 2015

Simple Spiced Cumin Brussels Sprouts

This raw salad is simple and delicious side dish made with 5 ingredients you likely already have in your pantry.



Ingredients:

  • 1 cup  brussels sprouts, sliced or shredded into thin strips
  • 1/2 tsp dijon mustard
  • 1 tsp olive oil
  • 1/2 tsp cumin 
  • 1/2 tsp chili powder
  • Salt to taste

Directions:

Combine and enjoy!

Wednesday 11 March 2015

Cumin

Frequently used in Indian and Middle Eastern cuisines, and also in many chili powder blends, cumin has spread globally and become a very popular spice.



You can find both cumin seeds and powder in most grocery stores. It has a strong flavour and aroma that can sometimes dominate dishes, so add it carefully. Cumin seeds can also be toasted for an extra earthy smoky flavour.



Toasting cumin seeds

  1. Heat a small pan, but don't add any oil. Dump in all your seeds when it is hot. 
  2. Shake the pan to keep the seeds moving constantly until they are a darker brown colour and their smell fills the room. This won't take very long, so take care.
  3. Move to a cool bowl when done. You can crush them if you like or use them as is.

Monday 9 March 2015

Brussels Sprout Chips

Another variation to make some tasty vegetable chips. If you like kale chips, you'll enjoy these.

Ingredients:

  • 2 cloves garlic, minced or pressed 
  • 1½ pounds Brussels sprouts 
  • 2 Tbsp olive oil 
  • ½ tsp kosher salt 
  • ⅛ tsp freshly ground black pepper (optional)

Directions:

  1. Preheat your oven to 425°F.
  2. Trim off the ends of the brussels sprouts. Peel off the leaves, trimming the stem as you go. Once you get to the small heart of the sprout and can no longer peel away leaves, just cut it in half.
  3. Place all the leaves in a large bowl. Add oil, garlic, salt, and pepper (about 12 turns on pepper mill). Toss with your hands until the leaves are well coated. 
  4. Spread in an even layer on a baking sheet. Roast until crisp and the edges are browned, approx. 18 to 20 minutes.

From doitdelicious.com

Wednesday 4 March 2015

Brussels Sprouts

They look like tiny cabbages, but don't let them fool you - there's more to brussels sprouts than that. Many people steam or boil them, but this month we'll show you how tasty this vegetable can be when done right.



Brussels sprouts are common in grocery stores and pack a nutritional punch, especially with vitamin C. They grow well in colder climates too, so watch for them locally. You might even find them still on the stalk. They aren't as low carb as some other vegetables, however, and are only allowed occasionally on Phase 1.

What do I do with them?

Stay tuned this month for our recipes with raw and cooked brussels sprouts. If you do enjoy them, be careful not to overcook them. They will get smelly when cooked for too long, particularly if you're boiling them.