Taken from
http://idealweightacadiana.com/recipes/bread-recipes
Bread Recipes
Spicy Oatmeal Muffin: For All Stages of the Ideal Diet Protocol
* Mix one package of Ideal Protein Maple Oatmeal and the following ingredients together:
* 3 tbsp mulled flax seed
* 1 tbsp hemp seeds (optional)
* 2 tbsp cinnamon
* 1 tsp cayenne pepper
* 1 tsp garlic powder or Mrs. Dash Garlic & Herb Spice
Mix all ingredients above with the oatmeal mixture. Using Pam, spray one small (personal sized) round casserole bowl. Pour mixture into it and place in microwave for 3 minutes. Remove from microwave and let set for 2 minutes.
Mini Seasoned Flatbread: For All Stages of the Ideal Diet Protocol
1 packet of Ideal Protein Plain Crepe
6 oz of water
1 tbsp of dried or fresh dill
1/2 tsp of sea salt
1 tsp of cayenne pepper (optional)
Preheat oven to 350 degrees Fahrenheit. Mix all ingredients together in a shaker to blend perfectly. Shake often to keep a consistent mixture. Use a non stick muffin pan and add 1 tsp of mixture in each cup. Cook in oven for 12 – 15 min or until cooked & crispy. For thicker mini flatbreads use 1 tbsp. Makes approx. 30 mini Crepes. Top with chili or any other healthy creation. Could also be used to replace chip cravings if really crispy.
Cinnamon Bun Pancake: For All Stages of the Ideal Diet Protocol
Ingredients:
1 Packet Ideal Protein Plain Crepe
Cinnamon and Splenda to taste
1 Packet Ideal Protein Vanilla Pudding
Make up a package of the Crepe, using enough water to make it slightly runny. Spoon into a
nonstick skillet. Sprinkle the top with a mixture of cinnamon and Splenda (amount depends on how
much you like cinnamon!) Make up the vanilla pudding with extra water so it’s runny enough to pour, but not too thin. Pour over the Crepe.
Cinnamon Clove Pancakes: For All Stages of the Ideal Diet Protocol
Using 1 packet of Ideal Protein Plain Crepe add:
1/4 tsp baking powder
1-2 tbsp Splenda depending on your taste
1/2 tsp cinnamon or 2 shakes
1/4 tsp of crushed cloves (crush with back of spoon) for more bite, don’t crush as much
Stir dry ingredients together and add enough water to make a pancake batter consistency – not too runny. Add a dash of vanilla. Heat a non stick pan, add a bit of oil and cook on medium heat until golden on both sides. Serve hot with a tbsp of Ideal Maple Syrup.
Gourmet Sandwich Pockets: For All Stages of the Ideal Diet Protocol
(Equivalent to 1 Ideal Protein food. Yield: 1 serving)
1 Ideal Protein Orange Pancake
1/8 tsp dried basil
2 pinches salt
75 – 100 ml water
Preheat oven to 350 degrees. Mix all together to a semi-thick batter. Pour onto a non-stick pie plate or spray a regular pan with “Pam”. Cook for 20-22 minutes. Remove from oven and let completely cool (approx. 15 minutes). Slice down the middle, make into halves. Open pockets the same as pita bread. Suggested filling: Shredded lettuce, diced tomatoes, cucumber, slivered green peppers, etc. Toss filling with delicious dressing:
* 1 tbsp olive oil
* 1 tbsp vinegar
* 1/2 tsp dried basil
* 1 clove of garlic
You can drizzle a little olive oil over the garnish and spices of your choice, if you prefer.
Cinnamon Maple Oatmeal Muffins: For All Stages on the Ideal Diet Protocol
(Makes 4 muffins – 2 Ideal Protein Diet meals)
1 package Ideal Protein Plain Crepe
1 package Ideal Protein Maple Oatmeal
1/4 tsp baking soda
1/4 tsp baking powder
1/4 tsp cinnamon
Pinch salt
1 tsp. Splenda, Stevia or Xylotol
1 egg white
3-4 oz water
Directions:
Preheat oven to 350°F (175°C). Mix dry ingredients together. Combine wet ingredients and add to dry ingredients. Mix until batter is smooth. Fill 4 non-stick muffin tins approximately 2/3 full. There should be enough batter for 4 muffins (2 Ideal Protein meals). Bake for 15-20 minutes. These are delicious served warm from the oven with a little bit of Ideal Protein Maple Syrup or Walden Farms syrup for dipping!
Oatmeal Biscuits
For All Stages of the Ideal Diet Protocol (Only 6 biscuits per day for Stages 1 & 2)
(Equivalent to 2 Ideal Protein foods. Yield: approx. 12 biscuits)
2 packets of Ideal Protein Maple Oatmeal
1 large egg white
1 1-2 ounces of water
Beat egg then stir into oatmeal until mixed thoroughly. Add water to thin batter until spoonable – but not runny. Spoon onto non-stick baking sheet and bake about 10 minutes at 400°F (205°C) or until golden.
Oatmeal Zucchini Muffins: For All Stages of the Ideal Diet Protocol
1 package of Ideal Protein Maple Oatmeal
1 egg – beaten
1/2 tsp baking powder
Pinch of salt
1 tsp of Sucralose, Stevia or Xylotol
1-1/2 tsp cinnamon
1/2-3/4 of small zucchini finely grated (squeeze out excess juice) 2-3 oz water
Beat the egg in a bowl. Add Maple Oatmeal, baking powder, salt, Sucralose, cinnamon, and zucchini. Mix and gradually add water until you have a good batter. Bake at 385°F (200°C) for 20 minutes. Makes 3 regular muffins or 12-bite size
Snack Recipes
Kale Chips
Cover baking sheet w/foil, spray w/Pam, then Drizzle olive oil on kale & season.
Cook in oven on 275 for 25 mins
Salsa
1 green pepper (red) 1c
1-2 tomatoes, chopped 1 C
½ diced cucumber ½ C
½ minced red onion ¼ C
¼ cilantro, chopped ¼ C
1 T lemon juice
1 jalapeño pepper minced (small pepper)
2 tsp sea salt
Mix together, refrigerate.
Chocolate Raspberry Dessert: For All Stages on the Ideal Diet Protocol
Prepare one Ideal Protein Chocolate Cake in the oven or Microwave as directed. Remove and let cool. Poke holes in cake with a fork. Mix up an Ideal Protein Raspberry Gelatin as directed and pour it into the holes.
Place in the refrigerator until set.
Oatmeal Cookies-(Phases 1-4)
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
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*
Meat and Seafood Recipes
Ceviche
2 lbs Shrimp
1/2 lb of white fish (you can use just fish, just shrimp or a combination of both)
3 large limes
1 lemon small
1 medium tomato, diced
Directions:
Smash up or finely chop the garlic and mix with the salt. Place the egg white and mustard in a bowl and whisk. Then slowly start to add your olive oil bit by bit. Once you’ve blended in a quarter of the olive oil, start to add the rest in larger amounts. Then add the garlic and lemon juice, along with any optional extra flavors you desire such as basil, fennel tops or dill. To finish, season to taste with the sea salt, freshly ground black pepper and lemon juice.
5-Ingredient Lemon Pepper Salmon
1 tablespoon olive oil
4 (5 ounce) salmon fillets
Sea Salt to taste
Lemon pepper seasoning to taste
¼ cup vinegar
Heat oil in a large skillet over medium-high heat. Season both sides of salmon fillets with salt and lemon pepper. Add to hot skillet and cook until browned, about 2 minutes per side. Add vinegar to skillet and reduce heat to a simmer. Continually spoon liquid over fish and cook until vinegar is thick and syrupy and salmon is cooked through, about 2 more minutes for medium, longer for well done. Serve immediately.
Meatloaf
5 oz lean ground beef, 1 small foil loaf pan, Seasonings of choice (sea salt, pepper, garlic powder, onion powder, whatever else desired)
Try adding one of Walden Farms dressings; such as Hickory Bar Be Que Sauce, Asian Sauce.
Season meat. You can either add bar-b-que sauce to meat or to the top of loaf toward the end of cooking.
Preheat oven to 350°. Put meat into loaf pan. Using a wooden spoon, punch holes into the loaf, from top to bottom. Bake for 15 mins. Poor off any juice that has collected. Bake another 15 mins. Check to see if cooked through and through. Pour desired sauce over top of loaf and into holes. Increase oven temp to 400° and make for another 5-10 mins to brown further.
Stuffed Bell Pepper
5 oz ground beef (or 7 oz shrimp or 5 oz turkey), 1 bell pepper (1 C), ½ C smothered eggplant (or 1/ 2 C zucchini), ½ C green onions, bell pepper, mushrooms, Can use less shrimp & grill on the side
Ground beef (5 oz) or Turkey (5 oz) or Shrimp (7 oz) Casserole
1 ½ C eggplant or 1 ½ C zucchini, smothered
½ C green onions, bell pepper, mushrooms—2 C total
Add allowed amount of meat or shrimp
Grilled Chicken/steak/shrimp Salad
allowed amount of chicken, steak or shrimp
1 boiled egg (optional; use ½ of other protein source)
Cucumber, tomato, celery, spinach, broccoli—2 C total
Lettuce
Okra gumbo
1 ½ C okra
¼ C tomatoes, green onions—total 2 C vegetables
Add allowed amount of Shrimp or chicken
Tomato and Meat Sauce
1 # lean ground meat
Roma tomatoes, diced
Onions, diced
Celery, diced
Bell pepper, diced
Celery, diced
Garlic, minced
Seasonings—sea salt, pepper, basil, oregano
Sauté vegetables until soft; add tomatoes. Add seasonings. Cook the tomato mixture down until you have about 2 C of the mixture left. Season ground meat with sea salt, pepper, etc. Brown. Add to tomato mixture. This made about 3 C of mixture and should be counted as enough for 3 meals. Can be served over steamed cauliflower and zucchini.
Ideal Turkey Goulash
2 tsp. olive oil
11/2 c cubed turnips
1-2 TBL Walden Farms Caesar
5oz. ground turkey (LEAN) (or use your preference of the approved protein meat source)
1 clove garlic
1/4 c chopped onion
1/4c chopped bell pepper
1/2 T. paprika
1/4tsp cumin
1/4 tsp marjoram
Black Pepper
1/4 c water
1/2 T DILL
1/2 T. flat-leaf parsley
Boil water & cook turnips until soft (fork test). Drain and set aside. Heat skillet over high heat & add olive oil and ground turkey. Cook for 2 mins while breaking up the meat. Add garlic, onions, bell pepper and seasonings except dill and parsley. Cook for approx, 4min., and then add water & Caesar dressing. Bring to a bubble, and then reduce heat to low and add turnips, dill & parsley. Cook for 1-2 min.
5-Ingredient Lemon Pepper Salmon
1 tablespoon olive oil
4 (5 ounce) salmon fillets
Sea Salt to taste
Lemon pepper seasoning to taste
¼ cup vinegar
Heat oil in a large skillet over medium-high heat. Season both sides of salmon fillets with salt and lemon pepper. Add to hot skillet and cook until browned, about 2 minutes per side. Add vinegar to skillet and reduce heat to a simmer. Continually spoon liquid over fish and cook until vinegar is thick and syrupy and salmon is cooked through, about 2 more minutes for medium, longer for well done. Serve immediately.
Crock-pot Meal: For all Stages of the Ideal Diet Protocol
Equivalent to 3 Ideal Protein foods
* 3 Ideal Protein soups (Chicken and/or Leek and/or Mushroom)
* 30 oz of low-fat broth (chicken, beef or vegetable)
* 2-3 cups of your choice of hearty vegetables cut up in 1-inch chunks (zucchini, leeks, garlic, green beans, celery, asparagus tips, mushrooms, turnip)
* 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.)
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 Crock-pot. Add your choice of meat and vegetables. Spice up as you please. Simmer over low heat for 4-6 hours until the meat is so tender it falls apart at the touch of your fork.
Great for leftovers or to share with your entire family.
Ideal BBQ Chicken: All Stages of Ideal Diet
6 boneless skinless chicken breasts
3 tbsp Dijon or Creole mustard
2 packets of Splenda or Stevia
1 tsp Paul Prudhome’s Blackened Steak Magic
¼ tsp poultry seasoning
1 tsp olive or grape seed oil
¼ tsp natural sea salt
½ tsp Louisiana Brand hot sauce
Zipper seal large 1 gal. bag
Place all of the spice ingredients into the zipper seal disposable bag and mix with your hands by massaging the outside of the zipper seal bag. Add your chicken and massage the spice mix into and all over the chicken breasts and let sit in the bag. Fire up the BBQ and get it good and hot so that chicken will be seared when it is placed on the grill. Sear the first side and when you turn it to sear the second side cut your heat down and cook slow until just done (no pink). (It works in the oven too). The chicken will be tender and juicy.
Mandarin Chicken Balls: For all Stages on Ideal Diet Protocol
1. Prepare 1 package of Ideal Protein Orange Pancake according to the instructions.
2. Cut up 1 chicken breast into medium sized cubes.
3. Cook chicken in olive oil until cooked thoroughly.
4. Roll each chicken piece in the pancake batter until completely covered.
5. Return chicken to the skillet to cook batter around the chicken.
Serve with your favorite veggies from selected list
Note: Can add brown rice if you are on stage 4.
Pig Candy Variation; Not for Stage 1 & 2
3 pork tenderloins cut into ¾ ” slices
2 tbsp Apple Cider Vinegar
2 tsp of Sucralose, Stevia or Xylotol
1 tsp Paul Prudhome’s Blackened Steak Magic
¼ tsp poultry seasoning
¼ tsp nutmeg
1 tsp olive or grape seed oil
¼ tsp natural sea salt
½ tsp Louisiana Brand hot sauce
Zipper seal large 1 gal. bag
Place all of the spice ingredients into the zipper seal disposable bag and mix with your hands by massaging the outside of the zipper seal bag. Add your pork and massage the spice mix into and all over the slices and let sit in the bag. Fire up the BBQ and get it good and hot so that the pork will be seared when it is placed on the grill. Sear the first side and when you turn it to sear the second side cut your heat down and cook slow until just done (no pink). You will see why we call it “Pig Candy.”
Pigs in a Blanket: For All Stages of the Ideal Diet Protocol
Slice 1 piece of pork or steak into 1″ strips and fry with mushrooms and peppers (strips). Mix one
packet of Ideal Protein Plain Crepe in a blender with garlic, sea salt, pepper and fresh dill. Pour in ice cream scoop size on a pan (makes 5-6) and bake at 350°F for 10 minutes and remove from oven.
Using a spatula flip each piece, place strip of meat, mushrooms, and peppers in the middle and fold
in sides. Hold with a toothpick and place back in oven for 5 minutes. Add other veggies if you wish.
Portobello Burgers: For All Stages of the Ideal Diet Protocol without regular cheese
* 2 Portobello mushrooms around the same size
* Lean ground Turkey or beef
* Your favorite spice
* Walden Farms ketchup
* Mustard
* Lettuce
Take the stems off your mushrooms and clean them. Brush with olive oil and fresh garlic. Grill mushrooms. Take lean ground meat and add spices that are low sodium and low carb. Mix your spices and hamburger together. Make patties 5 ounces each and grill either on the barbecue or in the oven. Take your mushrooms and pat them with paper towel so they aren’t so moist. Put the burger in between two mushrooms and voila you have a burger and no bread. You can dress the burger with low carb ketchup. You can also use mustard which is low in sodium, carbs and fat.
Sheppard’s Pie: For All Stages of the Ideal Diet Protocol
1. Cook one whole cauliflower until soft enough to mash.
2. Make 1 package of your favorite Ideal Protein soup with only 100 ml of water.
3. Pour soup over cauliflower and blend or mash really well. Set aside.
4. In a skillet, brown 1 lb. of lean ground Turkey or beef. Add the following:
3 garlic cloves
1/2 cup of leeks
1/2 tsp sea salt
1 tsp rosemary
1 small, fresh tomato – diced
5. Cook turkey or beef mixture until brown.
6. Place turkey or beef mixture in the bottom of a baking pan or a casserole dish and press down firmly.
7. Place cauliflower mixture on top of the turkey or beef mixture and press down firmly.
8. Bake in the oven for 20 minutes.
Shrimp-Salty & Spicy Style: For All Stags of the Ideal Diet Protocol
2 1/4 lb small shrimp, uncooked and in the shell
4 generous pinches of sea salt
6 generous pinches of mixed spices (fennel, coriander, cumin and chili) lightly crushed
Leave the shells on the shrimp if you wish. Remove the shrimp heads. Get a nonstick wok or frying
pan very hot, and then add the sea salt and spices. Toast and toss around for about 30 seconds before adding the shrimp. Add shrimp and shake vigorously and toss. The salt and spices will stick and encrust themselves to the shrimp. After a minute or two the shrimp will have cooked, changed their color and should be very tasty and crunchy. You can eat them with the shells on or off.
Stuffed Chili Peppers
Yield: 1 Ideal Protein portion
2 cups of celery, green peppers and mushrooms chopped coarsely or finely, as you prefer
1 Ideal Protein Vegetable Chili
Sea salt
Seasonings of your choice
1 large fresh green pepper
Drizzle a little olive oil in a stir fry pan. Add chunks of celery, green pepper and mushrooms and stir fry till ‘al dente’ Season with sea salt and your favorite seasonings. I recommend an organic Mexican Fiesta blend made with dehydrated chili peppers, dehydrated onion, tomato powder, paprika, cumin, dehydrated garlic, cilantro, oregano, red pepper and lemon peel. Meanwhile, cook the vegetable chili as directed on packet. When both are cooked to perfection, mix them together. Cut the top off of a green pepper that you’ve cleaned out and stuff it with the mixture. Put the bell pepper in a 350 ºF oven and bake for about 25 minutes.
Stage IV Variations: Add cooked lentils or red kidney beans and/or cooked ground white poultry meat.
Taco Salad: For All Stages of the Ideal Diet Protocol
Yield: 1 Ideal Protein portion
2 cups of celery, green peppers and mushrooms chopped coarsely or finely, as you wish
1 Ideal Protein Vegetable Chili
Sea salt
Seasonings of your choice
One portion of your favorite greens
Fresh tomato salsa
Fresh raw red onion, chopped
Fresh lemon and lime, optional
Hot sauce, optional
Drizzle a little olive oil in a pan. Add chunks of celery, green pepper and mushrooms and stir fry till ‘al dente’ Season with sea salt and your favorite seasonings. I recommend the organic Mexican Fiesta seasonings, a blend made of dehydrated chili peppers, dehydrated onion, tomato powder, paprika, cumin, dehydrated garlic, cilantro, oregano, red pepper and lemon peel. Meanwhile, cook the vegetable chili as directed on packet. When both are cooked to perfection, mix them together and place over a bed of your favorite greens. Top with fresh tomato salsa, more chopped raw red onion, a splash of lemon or lime and hot sauce, if you like. Delicious!
Ideal Breakfast Burritos for Four: For All Stages Of The Ideal Diet
This is a 3 step process, but so worth it!
STEP 1: Make one package of the Ideal Plain Crepe. Set aside
STEP 2: Make one package of the Vegetable Chili using only ½ of the water required. Set aside.
STEP 3: Mix one package of the Fine Herb & Cheese Omelet. Add your favorite veggies such as:
• 2 mushrooms
• 1 stalk of celery
• ¼ of a green pepper
• ¼ cup of leeks
• 8 spinach leaves
• 2 gloves of garlic
• ½ tsp of sea salt
1. Cut all veggies into small pieces and cook in a skillet over medium heat with 1 tbsp of olive oil.
2. Add in omelet package and scramble until cooked and mixed well with veggies.
3. Add in the chili mixture and mix well.
4. Set mixture aside.
5. Heat up a flat grill with 1 tbsp of olive oil.
6. Pour ½ of the Crepe batter on the grill keeping it thin enough to roll.
7. Once one side is cooked, very gently flip it and cook the other side.
8. Once the Crepe batter is cooked, place ½ of the egg and chili mixture in the center.
9. Bring the edges together – creating a roll.
10. Cut in half and serve half to each person. Top with homemade salsa or hot sauce.
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 teapoons 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. Print
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)
(Orange Pancake)
Equivalent to 1 Ideal Protein Serving
Ingredients:
Pocket:
1 packet of Ideal Protein Orange Pancake
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. Print
Pantry Pork Chops -(Phases 1-4)
Preparation Time: 10 minutes
Cooking Time: 15 minutes
Marinating & Waiting Time: 60 minutes
Servings: 4
Ingredients:
Marinade
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
CHILI STUFFED ZUCCINI – Rita’s Recipes
Yield 2-3 meals
1 Zucchini moderate to large size
2-4 Packets of Ideal Protein Vegetable Chili
Cut Zucchini in half, and leave slightly hollowed out portion face up in baking dish.
Slowly pre-cook the Chili till fully hydrated on stove.
Fill hollowed out portions of Zucchini and bake in the oven at 350
till Zucchini is soft.
The guests could not believe the flavor and thought I slaved all day to make. Needless to say it was nutritional and great tasting!
Vegetable Recipes
Roasted Cauliflower
Cut your cauliflower into grape size pieces, Olive oil – seasoned olive oil works great, sea salt to taste, garlic – I used about 5 cloves, zest of one lemon
Heat the olive oil and salt in a skillet over medium-high heat. When hot, add the cauliflower and stir until the florets are coated. Wait until it gets a bit brown on the bottom, and then toss with a spatula. Brown a bit more and continue to sauté until they are deeply golden, about 6 minutes. In the last 30 seconds, stir in the garlic. Remove from heat and stir in seasonings (chives, basil, and rosemary, whichever you like). Add lemon zest and sea salt. Serve immediately.
Ideal Caponata
2 tsp sea salt, 1 pound eggplant, cut into ½ inch cubes, 1 14.5oz can diced tomatoes, undrained, 2 T white vinegar, 1 T capers, drained, ¾ tsp dried basal, ¼ tsp sea salt, 1/8 tsp pepper, 1 T olive oil, 1 c chopped onion, ½ c chopped celery, 1 garlic clove, minced.
Sprinkle 2 tsp salt over eggplant; stir well. Place eggplant in colander, and let stand 1 hour. Rinse well; drain.
Combine tomato & next 6 ingredients in a medium bowl; stir well & set aside. Heat 1-1/2 tsp olive oil in a large nonstick skillet over medium-high heat. Add eggplant, and cook, stirring occasionally, 13 minutes or until tender. Transfer to a plate. Add 1-1/2 tsp olive oil to pan, and place over medium heat. Add onion & celery; cook, stirring occasionally, 4 minutes or until lightly browned. Add garlic; cook 1 minute. Add cooked eggplant and tomato mixture to pan; stir well. Cook 3 minutes or until thoroughly heated. Serve at room temperature. Yield: ¼ serving size; 16 servings. Per serving: 26 calories, 0.6g protein, 0.9g fat, 4.3g carb, 1.3g fiber. Tastes great in a salad, as a relish, or as a dip with celery sticks!
Smothered eggplant
1 ½ C eggplant
½ C bell pepper, green onions, mushroom total
Cauliflower with WF topping
Steam 2 cups cauliflower. Drain well. Place in dish for toaster oven. Preheat at 325. Dribble Walden Farms Honey Dijon or Creamy Bacon over cauliflower. Follow serving size on WF label. Place in toaster oven & heat for a few minutes being careful not to burn top. Experiment with dressing of your choice.
Turnip Chips
Peel the turnip and slice thinly preferably with a mandolin. Lightly toss or spray with olive oil & season with sea salt & your choice of spices, coriander & thyme work nicely. Lay out in single layer on baking pan lined with foil. Bake for approximately 15 minutes at 400 or until crisp. You may also try some sort of spicy rub like smoked paprika or something spicy. Get creative with your spices! Turnips are listed as one of the “select vegetables” on the Ideal Protein
Cauliflower Roux
Makes approx 4 cups roux
1 head of cauliflower (cut greens off)
(measure your cauliflower to determine serving size)
Steam Cauliflower – when tender put in blender (use water from steaming, about ½ cups) Puree in blender – add kitchen bouquet for color.
Creamed Cabbage: For All Stages on the Ideal Diet Protocol
Yield: 2 generous servings
Sauté garlic until lightly golden. Add shredded red cabbage, enough for two generous servings. Cover and cook over medium heat until the cabbage is tender and has deepened in color. Remove from heat. Mix 1 envelope of Ideal Protein Leek soup with 2/3 cup of water. Dissolve completely until smooth. Warm it up on the stove or in your microwave (no more than 50% power). Stir into the cabbage and serve at once, warm. This is a great way to “cream” any of the veggies from the list of recommended vegetables. It would also be great with leeks.
Creamy & Delicious Spinach Soup: For All Stages on the Ideal Diet Protocol
* 1 bag of baby spinach, cleaned (any size)
* Sea salt
* Garlic powder, to taste
* Onion powder, to taste
* 1 tablespoon of dried dill weed, optional
* ½ to 1 packet of Ideal Protein Leek soup or Ideal Protein Chicken soup
Bring 3 cups of sea salted water to boil then turn off the heat. Immediately immerse the baby spinach in the water till completely wilted. Quickly drain the water from spinach and rinse under cold water to preserve the spinach’s bright green color then squeeze all the excess water. Make your Ideal Protein soup as you would usually by adding hot water minus 2 ounces of water. Pour half or more of the hot soup mixture into a blender and add 1/2 of the cooked spinach. Add the seasonings. Blend well till smooth and creamy. Transfer the remaining spinach to a large soup bowl and cover with the warm spinach cream. Enjoy!
Ideal Mashed ‘Potatoes’: For All Stages of the Ideal Diet Protocol
1 head of fresh cauliflower
Onion powder
Garlic powder
Sea salt, to taste
1/2 to 1 packet of Ideal Protein Leek soup or Ideal Protein Chicken soup
Boil the cauliflower until it is very, very soft. Drain the water. Add the seasonings and choice of any of the soup mixes. Mash well and serve steaming hot
Smashed Zucchini Paste: For All Stages of the Ideal Diet Protocol
2 – 4 servings
This is really good stuffed inside an Ideal Protein Plain Crepe! Or you can cook the leek and/or asparagus soup by pan frying it flat in a nonstick pan then baking it in the oven. Delicious!
2 tbsp olive oil
1 clove of garlic, finely chopped
1 small dried red chili, crumbled
3-4 small zucchini, unevenly sliced to add texture
sea salt and ground black pepper to taste
1/4 cup of fresh mint, chopped
juice of 1 lemon
Put 1/2 (1 tbsp) the olive oil in a non stick pan and fry your garlic and chilies for a couple of
minutes. Throw in the zucchini and stir them around to coat. Turn the heat down slightly and put a
lid on the pan. Give the pan a shake and stir every 5 minutes for 35 minutes. This will prevent the
zucchini from sticking and the lid will ensure that there is moisture in the pan. When the zucchini is really soft with some chunky pieces and the rest almost pulped, remove from the heat and taste.
Season accordingly. At this point add the rest of the olive oil to loosen. Add your chopped mint and lemon juice.
Vegetarian Florets: For All Stages of the Ideal Diet Protocol
(Equivalent to 1 Ideal Protein food. Yield: 1 serving)
½ cup of leeks sliced in thin circles
1/2 cup (125 ml) broccoli florets
1/2 cup (125 ml) cauliflower florets
1 small onion, chopped
1 Ideal Protein Leek Soup
Sauté the leeks 2 to 3 minutes in a drizzle of olive oil over medium heat in a non-stick pan. Add the broccoli and cauliflower florets and continue to sauté 3 to 5 minutes. Mix the leek soup into a 1/2 cup of water, room temperature. Dissolve any lumps before adding to the vegetables. Simmer for 2 minutes and serve.
Veggie Variation
¾ ” slices of Zucchini, fennel bulb, Portobello mushrooms
Whole white button mushrooms or 2″ squares of green pepper
1 tbsp cider vinegar
2 tsp of Splenda, Stevia or Xylotol
1 tsp Paul Prudhome’s Vegetable Magic
1-½ tsp olive or grape seed oil
¼ tsp natural sea salt
½ tsp Louisiana Brand hot sauce
Zipper seal large 1 gal. bag
Place all of the spice ingredients into the zipper seal disposable bag and mix with your hands by massaging the outside of the zipper seal bag. Add your veggies and massage the spice mix into and all over the slices and let sit in the bag. Fire up the BBQ on medium to medium-high so that veggies will get good grill marks when they are placed on the grill. Great to add to hot and cold salads.
Zucchini Pancakes: For All Stages of the Ideal Diet Protocol
* 1 packet Ideal Protein Maple Oatmeal
* 2-3 egg whites
* 2 small to medium zucchinis – shredded
Salt and pepper to taste.
Onion/garlic (optional)
Combine and cook like pancakes. Pretty tasty!
Rosemary-Roasted Vegetable Medley
2 large medium-ripe tomatoes, each cut into 8 wedges
1 medium zucchini, cut into ¼ inch thick rounds
1 cup sliced mushrooms
1 medium red onion, cut in half and thinly sliced
¼ cup extra virgin olive oil
Sea Salt & Freshly ground black pepper to taste
2 tablespoons chopped fresh rosemary
Preheat the oven to 400F. Toss all ingredients together. Spread vegetables on a roasting pan and cook 20 minutes or until the onions are tender when pierced with a fork.
Veggie Omelet: For All Stages of the Ideal Diet Protocol
Use your veggies of choice in the allowed combined amount of 2 cups. First take some celery, scallions, broccoli, and sauté in a non stick pan until they are at the desired consistency and when almost done, add some fresh mushrooms. Add some tomato but don’t cook the tomato too long. When this mixture is done, add some garlic powder, onion powder. Add some raw onions and put it aside for now. Add hot water (10 ounces) to a blender and add the Ideal Protein Fine Herbs & Cheese Omelet packet. Add garlic powder (1 tablespoon), onion powder (2 tablespoons), minced onions (3 tablespoons), and baking powder (1 big teaspoon), 1 packet of Splenda and blend for a minute. Take some spray olive oil and spray a little on a non stick pan and cook it uncovered on medium heat on one side and then flip it over and cook it on the other side and wow, you’ll have made a huge omelet. Take the veggies and put them on top of the omelet. Fold it over and enjoy a huge and delicious tasting veggie omelet.
Salad Dressing and Salad Recipes
Egg Salad-(Phases 1-4)
6 hard boiled eggs
2 Tablespoons mustard
1-2 teaspoons Dill Pickle juice
Dice eggs in bowl; add mustard and dill pickle juice. Stir and enjoy.
Fajita Salad
5 oz of chicken or lean flank steak (or a combination of both, or 7 oz shrimp), Homemade marinade, ½ C Onions, sliced, ½ C Bell pepper, sliced into strips, Iceberg lettuce, shredded (or lettuce of choice), Homemade salsa
Slice chicken and/or beef into strips. Make a marinade of olive oil, splash of Steen’s vinegar (to taste), sea salt, pepper, oregano, basil, garlic powder (any other seasonings to taste), lime juice, hot sauce (optional), cilantro. Marinade meat or shrimp in a Ziploc bag for at least 1 hour if possible.
Grill meat or shrimp on grill. Grill onions and bell pepper. Top lettuce with meat, grilled vegetables and 1 C salsa. Season to taste.
Salsa
1 green pepper (red) 1c
1-2 tomatoes, chopped 1 C
½ diced cucumber ½ C
½ minced red onion ¼ C
¼ cilantro, chopped ¼ C
1 T lemon juice
1 jalapeño pepper minced (small pepper)
2 tsp sea salt
Mix together, refrigerate.
Taco Salad
5 oz lean ground beef
Seasonings—sea salt, pepper. Garlic powder, oregano, cumin, and any other seasonings to taste
Iceberg lettuce, shredded or lettuce of choice
1 C homemade salsa
Season ground meat with seasonings; brown. Top lettuce with cooked ground beef and salsa. Add extra seasoning as desired.
Jammin’ Vinaigrette
Combine the following ingredients:
¼ cup cane vinegar
¼ cup water
½ cup extra light olive oil
1 tsp sea salt
½ tsp black pepper
½ tsp paprika
2 large smashed garlic cloves
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. Print
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
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
Mustard and Vinegar Salad Dressing: For All Stages of the Ideal Diet Protocol
This will dress many a salad.
6 tbsp olive oil
2 tbsp low Glycemic Dijon mustard
2 tbsp white or cider vinegar
1 level tsp sea salt
1 level tsp freshly ground black pepper
Put all ingredients in a Mason or jam jar. Shake like mad and dress your salad with 1 – 1 1/2 tbsp.
Delicious! This will keep in the fridge for about a week or so.
Olive Oil & Lemon Juice Dressing: For All Stages of the Ideal Diet Protocol
This will dress many a salad.
2 tbsp fresh lemon juice
5 tbsp olive oil
sea salt and freshly ground black pepper, to taste
Put all ingredients in a Mason or jam jar and shake. Dress your salad with 1 – 1 1/2 tbsp. This will
keep its taste in the fridge for a couple of days.
Raspberry Dash Salad Dressing: For All Stages of the Ideal Diet Protocol
1 packet of Ideal Protein Raspberry Gelatin
½ Bottle of Mrs. Dash “Garlic and Herb” Salt-Free Seasoning Blend
½ tsp Sea Salt
1 tablespoon of your favorite olive oil
Mix the Packet of Ideal Protein Raspberry gelatin into half of a bottle of Mrs. Dash and add in the Sea Salt and shake it all up.
Note: Put the other half bottle of Mrs. Dash in a small zip lock bag to use later.
Now toss and sprinkle in the combined Raspberry Dash dressing and enjoy! (I keep a premixed dressing shaker with me to take into restaurants.)
Drizzle or spray the olive oil over a salad and toss.
Now that you know how crazy good it tastes, try experimenting…
I’ve added in other flavors of Mrs. Dash (Chipotle really adds zest!). 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!)
Salad Sauce for 1: For All Stages of the Ideal Diet Protocol
In a small sealable container (Lock and Lock works great) add:
About a tablespoon of white vinegar
2 tsp Sucralose, Stevia or Xylotol
A few grinds of fresh pepper
Squeeze of lemon juice
A little dash of extra virgin olive oil – ½ tsp is plenty
Shake well and pour over your salad as a dressing just before you eat it. Very tasty
Thai Dressing: For All Stages of the Ideal Diet Protocol
4 tbsp fresh lime juice
3 tbsp olive oil
1 tbsp sesame seed oil
1 tbsp light soy sauce
a good pinch of Splenda
1 tbsp fresh ginger, peeled and finely chopped
1/2 clove of garlic, finely chopped
1 fresh red chili, seeded and finely sliced
1 large handful of fresh cilantro and basil, chopped
Directions: Mix all together and pour over a salad.
Poppy Seed Salad Dressing
1/4 cup soy sauce
1 lemon, juiced
3 cloves garlic, minced
3 tablespoons minced fresh ginger root
1 teaspoon prepared Dijon-style mustard
2 teaspoons Splenda
ground black pepper and poppy seeds to taste
Japanese Ginger Salad Dressing
1/4 cup soy sauce
1 lemon, juiced
3 cloves garlic, minced
3 tablespoons minced fresh ginger root
1 teaspoon prepared Dijon-style mustard
2 teaspoons Splenda
ground black pepper to taste
Tangy Ginger Lime Salad Dressing
2 tablespoons minced garlic
2 tablespoons grated fresh ginger root
2 teaspoons sesame oil
1 teaspoon chili oil
1/3 cup fresh lime juice
1/4 cup rice vinegar
1/4 teaspoon onion powder
Combine soy sauce, garlic, ginger, sesame oil, chili oil, lime juice, vinegar and onion powder in a blender. Process until evenly combined. Chill before serving.
Crunchy Salad-Thai Style: For Stages 3 & 4 Only
Ingredients:
Bean, Alfalfa or Brussels sprouts
finely sliced green and red peppers
Baby spinach
finely sliced and seeded red or green chilies
Arugula
Sliced scallions
Peeled, seeded and sliced cucumbers
finely sliced Napa or Red and Savoy cabbage
snow peas
Mint, basil and coriander (cilantro)
Directions:
Any combinations of the above ingredients are great, or anything else you fancy that goes in a nice
crunchy salad. Toss together with the Thai dressing.
Endive with Thyme, Garlic & Olive Oil: For All Stages of the Ideal Diet Protocol
4 servings
4 (Belgium) endives
3 Tbs. of your best extra virgin olive oil
1 clove of garlic, peeled and finely chopped
1/3 cup of fresh thyme
sea salt and freshly ground pepper
1/2 cup lemon juice
Directions:
Preheat oven to 450 degrees F. Remove any discolored outer leaves from the Belgium endive if
need be. Cut in half lengthwise, and then quarter each half. In a hot pan fry the endive with the
olive oil, garlic, thyme and seasonings for about 4 minutes. Add the lemon juice and allow it to
sizzle. Then poor it all into a dish, cover with aluminum foil and bake for 10 minutes. Then remove
the foil and bake for a further 10 minutes. Taste and correct your seasonings and serve.
Roasted Garlic Dressing-(Phases 1-4)
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
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)
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
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.
Fresh Herb Dressing-(Phases 1-4)
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
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)
1/2 cup tomatoes, chopped
2 Tablespoons white vinegar
1/2 teaspoon dried basil
1/2 teaspoon dried thyme
1/2 teaspoon Dijon mustard
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)
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
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)
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
In small bowl, whisk together oil, chives, lemon rind and juice, mustard, garlic, salt and pepper.
-Serve with torn mixed salad greens.
Ideal Protein Recipes-Phase 1-4
Roasted Garlic Dressing-(Phases 1-4)
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
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)
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
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)
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
Combine all ingredients and mix well.
Fresh Herb Dressing-(Phases 1-4)
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
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)
1/2 cup tomatoes, chopped
2 Tablespoons white vinegar
1/2 teaspoon dried basil
1/2 teaspoon dried thyme
1/2 teaspoon Dijon mustard
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)
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
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)
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
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)
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
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)
2 Tablespoons rice or cider vinegar
1 Tablespoon grated gingerroot
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
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)
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
In small bowl, whisk together all ingredients.
Apple Cider Dressing-(Phases 1-4)
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
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)
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
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
Dessert Recipes
Crispy Crumble Delight: For all Stages of the Ideal Diet Protocol (Limited Portions Though)
This is a great tasting treat!
1. Prepare 1 package of Ideal Protein Chocolate Pudding. Set aside.
2. Prepare 1 package of Ideal Protein Butterscotch Pudding. Set aside.
3. Cut up 1 Chocolate & Raspberry Crunch Bar and crumble well.
4. Cut up 1 Caramel Nut Bar and crumble well.
5. Mix the 2 bars together.
Take 4 dessert dishes and layer each one as follows:
1. 2 tbsp of Chocolate Pudding
2. Sprinkle 1 tbsp of the bar mixture over it
3. 1 tbsp of Butterscotch Pudding
4. Sprinkle 1 tbsp of the bar mixture over it
5. 2 tbsp of Chocolate Pudding
6. Sprinkle 1 tbsp of bar mixture over it
7. 2 tbsp of Butterscotch Pudding
8. Sprinkle 1 tbsp of the bar mixture over it
Sprinkle a little bit of cinnamon over the top of each one and refrigerate until ready to eat.
Crispy Rice Squares: For Stages 3 & 4 of the Ideal Diet Protocol
Marshmallows: (Low Glycemic)
1½ cups of water
3 envelopes of unflavored gelatin
2¼ cups of Sucralose
1 tsp. vanilla extract
2 packets Ideal Protein Crispy Cereal
Pour water into medium saucepan. Sprinkle Gelatin over top. Let stand for 1 minute. Add Splenda and vanilla. Heat and stir on medium heat until gelatin and Splenda are dissolved. Remove from heat. Cool until you can almost hold your hand on the side of the saucepan. Transfer to medium/large mixing bowl. Beat on high for 15-20 minutes until stiff peaks form. Take powder from Crispy Rice Cereal packet and separate it from the Crispy Rice particles. Sprinkle over small pan or individual silicon muffin cups. The size of the pan, or the number of muffin cups varies on how much Crispy Rice Cereal particles you want per portion. Sprinkle some of the cereal over the bottom of the pan/cup. Turn marshmallow mixture into pan/cup slowly. You can top them with some Cereal too! Chill and cut into desired squares (in pan).
NOTE: You will have a lot of Marshmallow mixture left over from one packet of Crispy Rice Cereal. The number of packets you wish to use is mainly up to your own individual tastes. If you choose, you can use the remainder of the Marshmallows and pour them into a pan lined with Ideal Protein Vanilla Pudding. Chill and then slice into squares.
Decadent Pudding: For All Stages of the Ideal Diet Protocol
Stir two or three teaspoons of Ideal Protein Cappuccino Drink into the normal Ideal Protein Chocolate Pudding to get a wonderfully rich mocha flavor found in finer chocolates. It tastes as close to a candy bar as Ideal dieters can get without cheating. You can also stir two or three teaspoons of the Ideal Protein Cappuccino Drink into the Ideal Protein Vanilla Pudding to add a rich mocha “twist”.
Dreamsicle: For All Stages of the Ideal Diet Protocol
(Equivalent to 2 Ideal Protein foods)
* 1 Ideal Protein Peach Mango Drink
* 1 Ideal Protein Vanilla Pudding
* Water and ice
Pour 16-20 oz (480 – 600 ml) of cold water in a blender. Add the contents of the two Ideal Protein packets, ice and blend until frothy and thick. Pour into popsicle molds and freeze. Makes a delicious summer treat!
Exotic Teahouse Chai Pudding: For All Stages of the Ideal Diet Protocol
(Equivalent to 1 Ideal Protein food. Yield: 1 serving)
Spice up your vanilla pudding by brewing a strong cup (5 oz) of Chai tea, preferably decaffeinated. Then, let it chill. Mix the content of 1 Ideal Protein Vanilla pudding with the chilled Chai tea, instead of water. Shake vigorously in a sealed jar till bubbly. Enjoy!
Explore the endless possibilities of aromas: green tea, jasmine, rose tea, lemon, hibiscus flower, Earl Grey, orange flower, lemon grass, rosemary, etc.
Note: Be sure to drink 2 additional 8 oz glasses of water above & beyond half your body weight for every cup of Tea or coffee.
Fruit Smoothie: For All Stages of the Ideal Diet Protocol
1 packet of Ideal Protein Peach Mango Drink
1 packet of Ideal Protein Wild Berry Yogurt Drink
Ice and Water
Combine the Peach Mango Drink and Wild Berry Yogurt Drink in a blender with desired amount of ice and water. Puree until well blended. Counts as two Ideal Protein Food Packets, so divide it in half and save some for another time or share with others
Ideal Chocolate Mousse Stages 3 or 4 of the Ideal Diet Protocol
* 1 Packet Ideal Protein Chocolate Pudding
* 2 tbsp Extra Brut Dark Cocoa Powder (Cocoa Berry is best or Dutch Process)
* 3 tsp. Splenda, Stevia or Xylotol
* 1 tbsp decaf freeze dried coffee
* 8 oz water
Place the following In a container you can shake vigorously in this order:
Add Splenda
Add coffee
Add cocoa powder
Add pudding package
Seal the container and shake vigorously. It will mix quickly.
Let the sealed container sit for at least 5 to 10 minutes to absorb the water and then enjoy. It should be very thick or stiff. You can also set spoonfuls of the mix on parchment paper and freeze them for Ice truffles. Just dust with cocoa when frozen.
Key Lime Tarts: For All Stages of the Ideal Diet Protocol (limit 2 tarts for stage 1 & 2)
Yield: approx. 6 tarts or 2 Ideal protein food portions
4 + 1 packets of True Lime flavoring (approx. 1 level teaspoon)
A little Splenda or Stevia to taste
1 packet of Ideal Protein Vanilla Pudding
1 packet of Ideal Protein Maple Oatmeal
1 egg white
Mini-muffin baking cups
Non-stick spray
2 egg whites for meringue
For the filling: Dissolve one teaspoon of True Lime flavoring in approx. 3 oz. of 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 F. Mix 1 packet of Ideal Protein Maple Oatmeal with the egg white and 1-1 ½ oz (30-45 ml) of 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 approx. 2-3 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 approx. 5 minutes or longer, if necessary. For crispy tart shells, remove them from the muffin tin and place them upside down on top 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 filling out of the refrigerator and stir in the last packet of True Lime flavoring to give you’re 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 paper-thin slice of fresh lime.
Lemon Meringue: For All Stages of the Ideal Diet Protocol
Mix one cup of boiling water for one package of Lemon Carb Free Jell-O. Mix one cup of cold water with the Ideal Protein Vanilla Pudding. Once pudding is mixed, add it to the hot Jell-O. Cover and refrigerate until set. It will make a large portion that can be eaten throughout the day. It is still only one protein packet! Enjoy!
Chocolate Pudding is great with cherry, strawberry, and raspberry! Butterscotch Pudding is great with Orange Carb Free Jell-O.
Lemon Meringue Pie
For All Stages of the Ideal Diet Protocol (Only 1 slice for Stage 1 & 2 Dieters)
Mix Lemon Meringue as above, but allow it to set just enough so that it isn’t “runny.” For a “pie” – mix Ideal Protein Maple Oatmeal with just enough water to make cookie-like dough. Add a hint of cinnamon spice. Add in 1/4 tsp of baking powder. Pour into small oven-safe bowl. Bake in oven or toaster oven for 7 min. Let cool completely. After “pie” has cooled, pour “almost set” Lemon Meringue over top of pie. Let set again in fridge. Cut into slices. This counts towards two Ideal Protein meals!
Malted Ice Cream
For Stage 1 or 2 dieters substitute Skim milk for Soy milk
You can make this Malted Ice cream in many different flavors and varieties depending on which
Ideal Protein products are your favorite or you feel like having that day. You can use any of the following Ideal Protein products: Chocolate Drink, Cappuccino, Yogurt, Peach Mango Drink, Vanilla Pudding, Butterscotch Pudding, or Raspberry Jell-O.
1 Packet Ideal Protein Chocolate Drink mix
1 ounce skim milk (or 1%)
1 pack Sucralose (or your choice of sweetener)
2 tablespoons Walden Farms Chocolate Syrup (or any sugar free-carb free brand)
3 cups ice cubes
First add 1 ounce of skim milk into the blender then pour in the 2 tablespoons of Walden Farms
Chocolate Syrup. Start blending this on low speed and then add 1 packet of Ideal Chocolate Drink. Put
the blender on high speed and start gradually adding the ice cubes until your malted gets really,
really thick.
Mango Sunrise
For All Stages of the Ideal Diet Protocol
Mix the Raspberry Jell-O and the Peach Mango Drink in a bowl. Refrigerate until solid. It will separate into 3 ‘Sunrise’ colors. It’s delicious enough to serve to guests!
Marble Caramel Delight
For All Stages of the Ideal Diet Protocol (Dieters on Stage 1 or 2 only allowed ¼ serving)
Mix & prepare 1 Packet Ideal Protein Chocolate Pancake
Cut into pieces and put in a bowl or dish
Mix 1 Packet Ideal Chocolate Pudding and spread on top of the pancakes.
Mix 1 Packet Ideal Protein Vanilla Pudding and spread on top of the chocolate pudding.
Cut up half of an Ideal Protein Caramel Peanut Delight Bar into small pieces and sprinkle on top.
Divide into 4. It makes 4 ideal Protein meals or snacks.
On stage 3 or 4, you can replace the Vanilla Pudding with some low fat Cool-whip. Real tasty dessert!
Raspberry Cream
For All Stages of the Ideal Diet Protocol
* 1 Ideal Protein Raspberry Jell-O packet
* 1 Ideal Protein Wild Berry Yogurt Drink packet
* 10 oz warm water
In a shaker cup or tightly closed bottle add 10 oz of warm water. Then add one Raspberry Jell-O packet and Wild Berry Yogurt Drink packet. Shake very well and divide into two snacks or meals. Refrigerate for 30 to 45 minutes.
Raspberry Jam
* Make one packet of Ideal Protein Raspberry Gelatin as shown on instructions and let it set.
* Once set, remove from container and place in a medium sized mixing bowl.
* Add the following ingredients to the prepared Raspberry Gelatin:
½ tsp cinnamon
3 tbsp Ideal Protein Peach Mango Drink (already prepared)
Cut up the gelatin and add the cinnamon. Add the prepared Peach Mango Drink. Sprinkle in the cinnamon. Blend well and serve over an approved Ideal Protein muffin recipe.
Rice Pudding: Stage 4 only
1 packet Ideal Protein Vanilla Pudding
1/2 head large cauliflower
3 tablespoons Da Vinci’s French Vanilla Syrup
Cinnamon – a little sprinkle
1 1/2 cup Splenda (or sweetener of your choice)
2 tbsp Walden Farms Pancake Syrup
2 packets Knox Gelatin
4 ounces hot water
Cook the cauliflower and mash it up but leave some small chunks and make sure you get all the water out of it.
Mix the French vanilla, pancake syrup, and cinnamon into the mashed cauliflower. Pour in 4 ounces of hot water in your blender on low speed (be careful not to let the water jump up and burn you) and add 2 packets of Knox Gelatin so it will dissolve. Blend it on low speed until everything is dissolved. Add the Splenda into the blender until dissolved. Then add this liquid mixture to the cauliflower mixture and fold it together. Put it in a bowl and put it in your refrigerator to get cold so it will get hard. A little hint… after you add everything together, taste it with a spoon and see if you need to add anything. If you want it sweeter, add more Splenda. If you want more of a vanilla flavor, add some more French vanilla or pancake syrup. Remember; when it gets cold the flavors also become more pronounced.
Vanilla Cappuccino Dessert: For All Stages of the Ideal Diet Protocol:
Equivalent to 1.5+ Ideal Protein foods with ½ being a restricted.
1. Prepare 1 package of Ideal Protein Vanilla Pudding. Set aside.
2. Crumble 1 Vanilla Peanut Bar and mix into the pudding.
3. Stir in ½ package of unprepared Ideal Protein Cappuccino Drink powder.
4. Place in 2 dessert bowls and sprinkle with cinnamon and 2 tsp of Ideal Protein Cocoa Drink.
Yummy Cupcakes: For Phase 3 or 4 of the Ideal Diet Protocol
(Equivalent to 3 Ideal Protein foods. Yield: 6 cupcakes)
2 Ideal Protein Chocolate cake
1 Ideal Protein Butterscotch Pudding
1 egg white
1/2 cup (125 ml) rolled oats
Mix the ingredients into a bowl with 1 cup of water. Pour into 6 cupcake paper liners. Bake for 20 minutes at 325F.
Cinnamon Mochaccino-(Phases 1-4)
(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. Print
