SALAD DRESSINGS!
Here is a huge list of great recipes. This was my first recipe request when starting the diet...Dressings! I spent the first 2 weeks only using soy sauce, mustard or tapatio (hot sauce) before discovering a wealth of other delicious options.
Most of these recipes just call for adding everything to a jam jar, closing it, and shaking like crazy. However, some require a blender, so read the instructions.
Only a couple of these are original recipes from me... most are from various Ideal Protein message boards, so thanks & apologies to the creators!
CILANTRO, MUSTARD & LIME with CAPERS
1 clove garlic, finely chopped
1 1/2 teaspoon whole grain mustard
2 limes, finely grated rind and juice
1 Tablespoon rice vinegar (I use strong white vinegar instead)
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.
I have also made this without capers, leave out the garlic, and much more cilantro. Really fresh and excellent. I used a variation on this for the CORIANDER SHRIMP recipe which is one of my all-time favourites.
THAI DRESSING
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
1/4 cup rice vinegar (I use strong white vinegar or apple cider 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 other sweetener
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 , 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
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.
You can also add Indian spices to this such as Garam Masala or Thai seasoning (Red Curry) for a different taste
LIGHT DRESSING
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.
LEMON CHIVE DRESSING
1/4 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
1/3 cup olive oil (Can also use Sesame or Walnut oil, but Ideal Protein Phase 1 prefer use is Olive)
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
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 other sweetener)
Sea 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
1/4 cup 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.
ROASTED GARLIC DRESSING
2 Tablespoons French shallots, chopped
1/3 cup apple cider vinegar
1 teaspoon Dijon mustard
1/2 teaspoon salt
pinch white pepper
Optional: 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.
APPLE CIDER DRESSING
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
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.
RASPBERRY DASH SALAD DRESSING (IP Raspberry Flavored Gelatin)
1/2 teaspoon Ideal Protein Raspberry Flavored Gelatin
1/2 teaspoon of Mrs. Dash "Garlic and Herb" salt-free seasoning blend
(or Herbamare)
1 Tablespoon of your favorite olive oil
Preparation:
Stir together the Ideal Protein Raspberry Flavored Gelatin and the "Garlic and Herb" Seasoning. Drizzle the olive oil over a salad and toss. Now toss and sprinkle in the combined Raspberry Dash dressing and enjoy! Tip: keep a pre-mixed dressing shaker with you to take into restaurants. Variations: create a dipping sauce by mixing in(small amounts of) lemon juice and the olive oil ahead of time. (After a while, the gelatin sets up and settles to the bottom, so stir the mixture up as you dip. It makes little globs, bursting with flavor, which sticks loosely to what you are dipping (Try it with Celery)
GUILT-FREE ITALIAN DRESSING/ MARINADE
2 Tablespoons Italian Seasoning
1/4 cup Extra Virgin Olive Oil
1/2 cup White or Apple Cider Vinegar
1/4 cup Water
Combine all ingredients in a bottle (something you can shake). This can be used on salads or on your meat before cooking. This will yield 6-8 cups of salad or a whole head of lettuce. I put lettuce in a bowl with fresh veggies, pour dressing on, lid the bowl, and shake it. This will coat the lettuce nicely and the rest will go to the bottom of the bowl so you aren't drowning the salad.
Reminds me of Olive Garden salad!
60 calories per tablespoon, 0 carbs, 0 sugar
HOMEMADE KETCHUP
1 can of Tomato Paste
1-3 tsp Splenda
1/8 c Cider Vinegar (can be up to 1/3 cup to taste)
1 tsp Garlic powder
1 tsp Onion powder
2 tsp Sea Salt
SWEET ONION DRESSING
1/8 cup purple onion finely chopped
1/4 cup olive oil
1 - 2 tsp apple cider vinegar
1 packet Splenda (or other sweetener)
1 tsp dried mustard
1 tsp sea salt
ORIENTAL DRESSING
1/8 c olive oil
1/3 c apple cider vinegar
1/3 c Soy sauce
2 T Dijon or hot mustard
1 T garlic
Optional (but excellent): Ginger and/or Wasabi (Horseradish)
(Blend on High)
BASIL DRESSING
1/8 c Olive oil
1/3 c. apple cider vinegar
1 T Garlic
Handful of fresh or frozen Basil to taste (or 2TB from Basil in a Tube)
1 T. lime juice
Sea Salt & Ground Black Pepper
(You can add 1 tsp Walden Farms Mayo for a creamier texture, but I think its nasty and would rather use 1/2 tsp real Mayo (sugar-free) or nothing)
(Blend on High)
Sources: Gutierrez, Philippe, and Anouk D. Moreau. Ideal Protein: Healthy Recipes
Additional ideas from: http://www.hchc.org/idealprotein/recipes//
Photo courtesy of "O cozinheiro este algarve"