|TIPS AND RECIPES 2
5 ounces of steak
1 c. bell pepper
8 tablespoons of soy sauce
Red pepper flakes to enhance flavor (or eliminated if you don't like
Ginger root sliced into large pieces
1. Slice peppers into long strips
2. Place steak into strips and marinate in mixture of soy sauce,
red pepper flakes and ginger root.
3. Spray olive oil lightly on ribbed Teflon coated pan.
4. Cook steak on high heat. Any excess marinate will drip between
ribs of pan. Sprinkle black pepper and salt on steaks as they cook.
Set steak aside.
5. Dip vegetables in marinade and dry on a paper towel. Cook on high
heat along with strips of ginger root until. lightly transparent,
but not limp.
6. Add steak to vegetables, cooking for a minute or so on high heat,
then place on paper towels to dry.
7. Remove and discard ginger.
*Stir fry is done on high heat, and quickly. Whereas most stir fry
is cooked in the marinade, and thus requires only a bit of ginger
to flavor, this meal is cooked pretty dry and so more ginger is needed
to create a good flavor. This takes a bit of practice to get portions
where you like them.
*If desired, pork can be substituted for steak and garlic can be
added to the ginger for a different flavor. Broccoli can be substituted
for bell peppers.
1 1/2 cups of sliced cucumbers
Pinch of dill
White onions (raw and sliced in strips)
Splash of lime juice
Mix all ingredients together for a light and refreshing cucumber
1 packet of Ideal Protein Pancake (Crepe) mix
1. Mix Pancake mix with water so it is thick and spread on a
2. Add sea salt, garlic and other herbs and seasonings (dill weed,
pepper, etc) on crackers.
3. Bake at 350 until brown and crisp.
1 medium eggplant (peeled and chopped)
1/2 pablano pepper
1 lemon (juiced)
1 tsp. sea salt (you can add more if you wish)
1 Tbsp. fresh oregano or 1 tsp dried oregano
2 Tbsp. olive oil
2 Tbsp. parsley
1/2 tsp. cumin powder
2 garlic cloves (minced)
1. In a large pan over medium heat, add 1 tbsp. of olive oil.
2. Add Eggplant and saute until starting to soften through (about
3. Turn heat up to medium high. Add pablano pepper and garlic. Saute
an additional 3 minutes.
4. Turn off the heat and let cool slightly.
5. Transfer to a food processor with remaining ingredients and pulse
will until desired consistency is achieved.
Mini Chocolate Cupcakes
1 packet of Ideal Protein Chocolate pancake mix
1 1/2-3 ounces of water
Small pinch of sea salt
1. Preheat oven to 350 degrees
2. Mix ingredients very well and spray olive oil in 3 individual
mini muffin cups.
3. Bake for 10-12 minutes or until toothpick inserted into center
of the muffin comes out clean.
4. Cool slightly.
5. Remove from pan and split horizontally. This will yield 6 cupcakes,
then follow the vanilla frosting recipe and enjoy!
1 packet of Ideal Protein vanilla pudding
1/2 tsp. almond extract
Small pinch of sea salt
3 1/2-4 ounces of water
1. Mix all ingredients together very well, forming a smooth frosting.
2. Frost cooked cupcakes and top with Stewed rhubarb or with Walden
Farms strawberry jam.
2-3 cloves garlic
2 shallots or 2-3 tablespoons of white or red onion
1 1/2 cups of fresh cilantro
1/2 cup fresh flat leaf parsley
1 tsp. sea salt
1 teaspoon crushed red pepper flakes (optional)
2-4 tablespoons of lime or lemon juice (I prefer the lime with the
1/4 cup apple cider vinegar
1/4 cup water
1 tablespoon extra virgin olive oil (add it later so you can measure
what you need for each serving)
1. In a bowl of a food processor, combine all of the ingredients
until well blended but do not puree.
*This is excellent over steak, chicken, fish or your Ideal Protein
omelet. You could also put some over your ground beef in the lettuce
*Substitute or add fresh herbs according to your preference. For
more of an Italian pesto flavor, eliminate the cilantro, increase
the parsley and add fresh basil.
1 cup broccoli
2 Tbsp. green chilies
1 packet of Ideal Protein Chicken Soup
Seasonings (such as cumin, salt, pepper, garlic, etc)
Stir and heat.
*One of our dieters is an amazing cook who has come up with some
great salad dressings.
*These dressings are made in large quantities. Please pay close
attention to the maximum amount allowed per day so you don't accidentally
Spicy Italian Dressing
4 oz apple cider vinegar
1 Tbsp. garlic parsley salt
2 Tbsp. minced garlic from the jar
1 Tbsp. dried minced onions
8 ounces of olive oil
Add Frank's Red Hot sauce to the desired level of hotness desired.
Mix above ingredients together. Do not exceed 4 teaspoons of dressing
per day and you will count this as your olive oil serving for the
1 oz white vinegar
1 tsp. Worcestershire sauce
2 packets of splenda
1 pressed garlic clove
1/4 c. Walden Farms Ketchup
8 ounces of olive oil
Mix above ingredients together. Do not exceed 1 tablespoon of this
dressing per day and you will count this as your olive oil serving
for the day. Worcestershire does have 1 carb in it, but because the
one teaspoon is spread out in this large recipe, it is negligible.
3 ounces of rice vinegar (make sure it has 0 carbs, some do have
1 ounce of soy sauce
1/4 tsp. ground ginger
1 pressed garlic clove
1-2 packets of splenda
7 ounces of olive oil
Mix above ingredients together. Do not exceed 4 teaspoons of this
dressing per day and you will count this towards your olive oil serving
for the day.
Pork Tenderloin with Raspberry Sauce
4 Five ounce pork loin chops
2 tablespoons of grape seed oil
1/4 tsp. ground black pepper
1/3 cup Walden Farms Raspberry Fruit Spread
1 Tbsp. white vinegar
2 teaspoons of prepared horseradish
1 clove garlic, minced
1/4 tsp. ground red pepper
Pound the pork slices with the flat side of a meat mallet until
1/2 inch thick. In a 12 inch skillet, over medium high heat, cook
the pork loin in grape seed. Sprinkle the pork slices with black
pepper. Cook until juices run clear. Remove from skillet. Keep warm.
For sauce, stir jam, vinegar, horseradish, garlic and red pepper
into skillet. Cook and stir till bubbly. Cook about 1 minute more
or until slightly thickened. Spoon sauce over pork slices.
Spicy Beef Salad
(Recipe adapted from a recipe from "Best of Taste of Home-First
10 Years" Reiman Publications)
10 ounces of boneless sirloin steak
1/3 cup fresh lime juice
1 tablespoon splenda
1-2 tablespoons of soy sauce
1 Tbsp. minced fresh basil, or 1 teaspoon of dried basil
2 teaspoons minced fresh mint or 3/4 teaspoons of dried mint
1 jalapeno pepper, minced
2 or 3 garlic cloves, minced
1 teaspoon of grated fresh gingerroot
1 large red pepper, julienned
1/2 medium cucumber, chopped
4 cups torn romaine
Partially freeze beef. Slice across the grain into thin strips.
Set aside. For dressing, combine the lime juice, splenda, soy sauce,
basil and mint. Set aside. In a nonstick skillet, coated with nonstick
cooking spray, saute jalapeno, garlic and ginger for 30 seconds.
Add beef; stir fry until cooked as desired.
Remove beef from pan; gently toss with red pepper and cucumber.
Place greens 2 bowls, top with beef mixture. Add dressing to the
pan and bring to a boil. Remove from heat and drizzle over salad.
1 package of Ideal Protein Chocolate Drink Mix
1 package of Starbuck's VIA instant coffee
Combine the chocolate drink mix with coffee and 12 ounces of water.
Microwave (not in shaker) to desired temperature. Also, try cold
on ice! YUMMMYYYY!!!
*Make sure you drink one extra water to make up for the caffeine.
Take 1 package of crispy cereal (or crush up one package of the
Apple Cinnamon Soy Puffs to a powder consistency; make sure you don't
have another restricted product if you use the Apple Cinnamon Soy
Add a dash of cinnamon and nutmeg. Mix all with 1 egg white and add
enough water to make into a batter consistency. Spray your omelette
pan with Pam and cook. Use the Walden Farms Pancake syrup.
Shrimp, Spinach and Tomato Frittata
*Adapted from a recipe in Relish. Recipe courtesy of Chef Marvin
Woods and Trailblazing Productions, LLC
4 egg whites
1/3 cup of chopped fresh tomatoes or diced canned tomatoes
Dash of Ancho chili powder
2 tablespoons of chopped fresh basil
1/2 teaspoon salt, divided
Freshly ground black pepper
2 tablespoons of grape seed oil
12 shrimp, sliced in half crosswise
1 cup packed fresh spinach, chopped
1. Preheat oven to 400 degrees.
2. Whisk eggs and egg whites together in a medium bowl. Add tomatoes,
Ancho chili powder and chopped basil. Add 1/4 teaspoon salt and
3. Heat a medium cast-iron skillet or other ovenproof skillet over
medium-high heat. Add grape seed oil. Season shrimp with remaining
1/4 teaspoon of salt and pepper. When the oil is hot, place the shrimp
in a pan and saute 1 minute. Add spinach and cook until wilted.
4. Spread shrimp and spinach mixture evenly in skillet. Pour egg
mixture into skillet. Use a spatula to lift shrimp and spinach mixture,
allowing egg mixture to flow underneath. Once the frittata is set
on the bottom, transfer to oven and bake for 13 to 15 minutes, until
puffy and golden brown. Remove from oven and let cool a few minutes
before cutting into wedges.
Kicked up Mahi Mahi with Salsa
One of our dieters, shared this great recipe. Enjoy!
10-15 ounce Mahi Mahi Filet
2 Roma tomatoes (this is from your occasional vegetable list)
2-3 green onions
Line cooking sheet with foil and spray with Pam. Evenly coat fish
fillet with chili powder, cumin and salt. Place slices of jalapeno
and cilantro on fish. Squeeze some lemon and lime juice over fish.
Cover fish with another foil piece and bake for 15-20 minutes at
For salsa, chop up tomatoes, cucumber and green onion. Add some
remaining chopped jalapeno and cilantro. Squeeze in some lemon/lime
juice, add salt, dash of cumin and chili powder.
*If you are only serving 1, you can use the leftovers to make a
yummy salad the next day for dinner.
Trisha's Cabbage Rolls
Serves 2-3 (makes 4 rolls with 4 oz. of meat or 6 rolls with 2 2/3
4-6 large cabbage leaves
1 lb. lean ground hamburger or ground sirloin
1 bell pepper, chopped
1 bag of Miracle Rice
1/2-3/4 cup Walden Farms Ketchup
1 tsp. sea salt
1 Tbsp onion flakes
2 cloves minced garlic
1/2 tsp. pepper
1. Boil cabbage leaves in plenty of water for approximately 8 minutes
2. Prepare Miracle Rice per package instructions.
3. Brown hamburger in skillet and drain.
4. Add chopped peppers to hamburger and cook until tender.
5. Add the rest of the ingredients (rice through pepper) and stir
to combine. (Use 3/4 c. of the Walden Farms ketchup of you like it
6. Fill cabbage leaves with 1/4 to 1/6 of the mixture (depending
if you want to eat 5 oz. of meat or 8 oz. in 2 small rolls) and roll.
7. Place in a casserole dish, drizzle with additional Walden Farms
ketchup if desired.
8. Sprinkle with salt and pepper.
9. Bake at 350 degrees for about 30 minutes.
(*you can also add hot peppers and mix the ketchup with Frank's
Red Hot to make spicy cabbage rolls....YUMMY!)
Cauliflower "Potato" Salad
1 medium head of cauliflower (about 4 cups of florets)
2 hard boiled eggs
1 medium stalk celery, minced (including leaves)
1/2 cup of chopped green pepper
2 green onions (chopped green and white parts)
1/3 cup Walden Farms mayo
1 Tbsp yellow prepared mustard
1 teaspoon lemon juice
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
1/4 teaspoon Redmond's Season Salt (you can purchase at our office)
1-2 drops of Frank's Red hot or cayenne pepper (optional)
1-2 teaspoons of Splenda
2 Tbsp of dill relish
Fresh herbs (optional)
1. Break or chop the cauliflower into small florets. If they are
too big, they are difficult to cook.
2. Microwave florets in a covered container with a small amount of
water, or steam on the stove. Cook until fork-tender, but do not
3. Drain and put in medium bowl. Chop the egg and add to the bowl.
Toss with the Redmond's sea salt and pepper.
4. Mix the ingredients for the dressing (mayo, lemon juice, spices,
etc.). Taste and add spices until you like it.
5. Mix the copped vegetables and dressing into the cauliflower and
egg mixture. Add chopped fresh herbs if you wish- chives, dill or
parsley. Garnish with the herb and sprinkle with the paprika. Chill.
Thai Chicken Salad
20 ounces of chicken breast (sliced thin)
3 cups of shredded Napa cabbage (or regular cabbage)
1 small red pepper, cut into strips
1 small green pepper, cut into strips
1/3 cup chopped fresh mint
1/2 cup chopped fresh cilantro, including stems
4 Tbsp white vinegar
2 1/2 Tbsp lime juice
2 Tbsp fish sauce
1/3- 1/2 cup Splenda
1/2 teaspoon fresh grated ginger
1/2 tsp. Asian chili sauce or other hot sauce
Mix together all of the salad ingredients and in a separate bowl,
the dressing ingredients. Toss to combine.
Soy Lime Scallops and Asparagus
Makes 4 servings
20 ounces of fresh or frozen sea scallops
1 medium lime, halved
6 tsp. grape seed oil
1/4 c. soy sauce
1/4 c. rice vinegar (make sure it is 0 carb as some do have carbs)
1. For marinade, combine the soy sauce and rice vinegar and set
2. Thaw scallops if frozen. Rinse the scallops and pat dry with paper
3. Rinse the asparagus and break off tough ends.
4. Place scallops and asparagus in plastic bad and add marinade.
Seal bag and coat to turn. Marinate in the refrigerator for 30 minutes.
4. Remove scallops and asparagus from the bag and discard marinade.
For a charcoal grill, place asparagus, scallops and lime halves (cut
side down) on the rack of the uncovered grill directly over medium
coals. Grill for 8-10 minutes or until the scallops are opaque, turning
the scallops occasionally. (If using a gas grill, preheat the grill.
Reduce heat to medium and grill as above).
5. Place scallops and asparagus on a serving plate. Remove the limes
from the grill and squeeze over scallops and asparagus.
Trisha's Sauteed Greens
This recipe is really good and has a good "meaty" flavor
that works well at lunch on Phase I to replace that hot meal/meat.
1 bunch of greens (collard, mustard, swiss chard, etc)
1-2 tsp. grape seed oil
2 cloves of garlic, minced
1 cup of sliced mushrooms
1 tsp crushed red pepper
1 tsp mustard seeds
1 cup carb-free chicken/beef broth or water
Sea salt and pepper to taste.
Remove and discard stems from greens. Wash and chop leaves. (Measure
leaves after they are chopped and before cooked to determine the
number of cups of greens the bunch will yield.)
Heat 1-2 tsp of grape seed oil in large saute pan or pot.
Add garlic and mushrooms and sauteed for about one minute, add the
greens, red pepper, mustard seed and saute until greens are wilted
but still green (about 3-5 minutes).
Add water and broth and braise until leaves are tender and liquid
has evaporated. Add salt and pepper to taste (if using broth, will
likely not need additional salt).
Creamy Spinach Dip/Sauce
*This would be great with the IP crackers using the crepe mix (see
recipe under recipe section) or as a sauce over Miracle Noodles
1 tsp grape seed oil
2-3 cloves of minced garlic
1/2 cup of hearts of palm (*occasional vegetable)
4 cups of fresh spinach or baby spinach, washed and chopped (if using
frozen be sure to drain well)
Walden Farms Alfredo Sauce
Salt and pepper to taste (Redmond's Garlic Sea Salt would be great
2 scallions, chopped (use green ends)
Heat 1 tsp, of grape seed oil in saute pan over medium heat.
Add garlic and hearts of palm and saute for about 1 minute stirring
Add spinach and cook until wilted. Add Walden Farms Alfredo sauce
(as much as you like depending on how creamy you want your dip/sauce)
Add salt and pepper to taste. Garnish with chopped scallions.
Hungarian Mushroom Soup
2 cups of mushrooms sliced
2 tsp. grape seed oil
2 tsp. dill weed
1 tsp. Hungarian Paprika (or regular paprika if you don't have Hungarian)
1 tablespoon Tamari soy sauce
2 cups beef stock (no carb)
2 packets Ideal Protein creamy mushroom soup mix, prepared with 1
cup of water
Fresh ground black pepper, to taste
2 tsp. fresh lemon juice (optional)
Fresh dill (optional)
Heat oil over medium-high heat in sauce pan, add mushrooms and cook
Add dill weed, paprika, tamari and 1/2 cup stock. Simmer for 5 minutes
over low-medium heat.
Add remaining beef stock and mushroom soup mix and heat through
gently. Season with fresh ground black pepper.
Just before serving, garnish with lemon juice and fresh dill if
BBQ Pulled Pork (for Slow cooker)
Great served with cole slaw!!
2 lb pork tenderloin (makes four 8 oz servings or six 5.3 oz servings)
1/4 cup of Pork rub (Paprika, sea salt, pepper, onion powder, cayenne
pepper, ground mustard and splenda)
1/4 cup of Apple Cider vinegar
1/2 cup of water
Walden Farms BBQ sauce (Original, Thick and Spicy, Honey or Hickory)
Rub pork tenderloin liberally with above seasoning blend or seasoning
of your choice.
Place in a slow cooker, pour water and vinegar over pork. Cook on
low heat for about 8-10 hours.
Shred the pork and add the Walden Farms BBQ sauce. Enjoy as is or
in a lettuce wrap.
4 cups of coleslaw
Dressing: I did not measure out the ingredients as I made this.
I just kept adding and mixing until I got the taste I wanted (I am
a weird cook like that). The dressing ingredients are as follows:
4 tsp. olive oil, 2-4 tsp Splenda, Walden Farms Mayo, white vinegar,
poppy seeds and 2 Tbsp. chopped onion, sea salt. Whisk together dressing
and pour over coleslaw. Mix together and refrigerate for at least
1 hour before serving.
Nancy's Awesome Spinach Salad Dressing:
1/2 cup of Walden Farms Syrup
1/2 cup cider vinegar
1 tsp. liquid smoke
1/4 tsp. sea salt
1 tsp olive oil
Place in a jar with lid and shake well. Makes six 3 Tbsp. servings.
Excellent when heated and poured over spinach.
1 package of Miracle Rice
2 packages of Ideal Protein Vanilla Pudding
1/2 tsp of vanilla extract
1 packet of Stevia (or Splenda)
Pinch of sea salt
Rinse the Miracle Rice and blanch for 1 minute.
Mix 2 IP vanilla pudding packets with 10 ounces of water
Add 1/2 tsp of vanilla extract, 1 packet of Stevia (or Splenda) and
a pinch of sea salt. Chill for a couple of hours and serve.
*Note: Read the label on the vanilla extract. They can contain alcohol.
Use with moderation.
Trisha's Spring Chicken and Vegetables
3 cups julienne-cut trimmed snow peas (occasional vegetable)
2 cups (1 inch) slices of asparagus
6 boneless, skinless breast halves
3/4 teaspoon salt, divided
1/2 tsp freshly ground black pepper
1 1/3 cup of fat free, less sodium chicken broth
1 tablespoon chopped fresh mint
3 Tablespoons of extra virgin olive oil
1 teaspoon of grated lemon rind
1 1/2 tablespoons of fresh lemon juice
6 lemon wedges
1. Steam peas and asparagus, covered, 4 minutes or until crisp-tender.
Rinse pea mixture with cold water; drain. Chill.
2. Place each chicken breast half between 2 sheets of heavy-duty
plastic wrap; pound to 1/4 inch thickeners using a meat mallet or
small heavy skillet. Sprinkle chicken evenly with 1/2 tsp of salt
3. Heat a large nonstick skillet over medium-high heat. Coat pan
with cooking spray. Add 2 breast halves to pan; saute for 2 minutes
on each side or until done. Repeat procedure twice with remaining
4. Add broth to pan; bring to a boil, scraping pan to loosen browned
bits. Cook until reduced to 1/2 cups (about 5 minutes). Remove from
5. Combine remaining 1/4 tsp. of salt, mint, oil, rind and juice,
stirring well with a whisk. Drizzle oil mixture over pea mixture;
toss gently to coat. Serve pea mixture with chicken and sauce. Garnish
with lemon wedges
(Adapted from a recipe in Cooking Light)
Kelly's Green Chili Recipe
Mix together the seasonings to keep on hand to provide multiple
servings for the recipe below, or to use on meat.
2 tsp. salt
1 Tbsp cumin
2 tsp. black pepper
1 Tbsp. garlic salt
1 Tbsp. Mexican oregano
1 Tbsp. garlic powder
1 Tbsp. red pepper flakes
Take 1 package of Ideal Protein Chicken Soup and cook per instructions,
add green onions and chopped green chili's and some of the seasoning
mix from above (to taste). You could also add 2 ounces of cooked
pork loin or chicken pieces to this. Just make sure you then subtract
the amount from your ounces for dinner.
Halibut with Tomato and Dill Relish
2 cups diced tomatoes (about 3 medium)
3 Tablespoons of finely chopped red onion
1 Tablespoon finely chopped seeded jalapeno pepper
1 tsp. chopped fresh dill
2 tsp. of fresh lemon juice
1/4 tsp. salt mixed with 1/4 tsp. Redmond's Organic Season salt
1/2 tsp. freshly ground black pepper, divided
6 (6-7 ounce) halibut fillets
1 tablespoon extra virgin olive oil
1. Prepare grill.
2. Combine the first 5 ingredients in a medium bowl; stir in 1/4
tsp. salt mixture and 1/4 tsp. freshly ground black pepper. Toss
gently to coat.
3. Brush fish with oil; sprinkle evenly with remaining 1/4 teaspoon
of salt and 1/4 tsp. of black pepper. Place fish on grill rack coated
with cooking spray; grill for 2 minutes on each side or until fish
flakes easily when tested with a fork. Serve with tomato mixture,
garnish with dill springs.
Jerk Spiced Shrimp Kabobs
*Adapted from a recipe from Cooking Light
1 Tbsp Splenda
1 Tbsp paprika
1/2 tsp sea salt
1/2 tsp garlic powder
1/2 tsp ground red pepper
1/4 tsp ground thyme
1/8 tsp ground allspice
2 Tbsp olive oil
1 1/2 lbs peeled and de veined large shrimp
1. Prepare grill to medium-high heat.
2. Combine first 7 ingredients. Combine oil and shrimp in a large
bowl; toss well to coat. Sprinkle spice mixture over shrimp; toss
to coat. Thread shrimp evenly onto 8 (8 inch) skewers. Place skewers
on a grill rack coated with cooking spray. Grill for 6 minutes or
until done, turning once.
Trisha's Chicken Rice Soup
1 packet of Creamy Chicken soup mix
8 oz. water
2 oz. chopped, cooked chicken
1/3 package of Miracle rice, prepared per package instructions
1 cup cooked veggies of choice (celery, broccoli, spinach, zucchini...)
Prepare creamy chicken soup mix as directed. Put in a microwave
safe (large) bowl. Add chicken, rice and veggies. Heat slowly in
*Remember to subtract 2 oz. of meat from your dinner meal if you
have this soup for lunch and add another cup of veggies on the side
or in your salad).
Chicken with Zucchini and Tomatoes
1 Tbsp olive oil
4 boneless, skinless chicken breasts
salt and pepper
Creole or Cajun seasoning
1/2 cup of chicken broth
4 medium zucchini, thinly sliced
4 to 6 plum tomatoes (sliced)
salt and pepper
In a large skillet over medium heat, heat olive oil. Sprinkle chicken
with salt, pepper and seasoning. Brown the chicken in a hot skillet,
turning to broth both sides. Add chicken broth. Cover the skillet
and simmer for 10 minutes (less if the chicken breasts are thin).
Add zucchini; cover and simmer for 5 minutes. Add sliced tomatoes
and sprinkle with salt and pepper; simmer, uncovered for 5 to 10
minutes longer or until chicken is cooked through.
Trisha's Bell Pepper Salsa
1 1/2 cups of quartered bell peppers (multiple colors are a great
way to get a variety of antioxidants at one time)
Add fresh chopped jalapeno if desired
1/4 cup chopped red onion
1/4 cup loosely packed cilantro leaves
Splash of lime juice
Splash of cider vinegar
2 tsp olive or grape seed oil
1/2 tsp. cayenne pepper
1 tsp of garlic powder
Sea salt and pepper to taste.
Sear quartered peppers by broiling on high in the oven or by placing
in a hot skillet until the skin is browned and the flesh of the pepper
is soft. Chop peppers into 1/4 inch diced size. Combine with the
rest of the ingredients and let stand for at least 30 minutes prior
to serving. This would be wonderful in salads, chicken or would be
a great condiment for grilled fish tacos wrapped in a lettuce leaf.
Spinach and Tomatoes Chicken
4 boneless, skinless chicken breasts
2 cups of packed Baby Spinach
12 grape tomatoes, cut in half (occasional vegetable)
Cajun seasoning (to taste)
Crushed red pepper (optional)
Minced Garlic (optional)
8 tsp. of grape seed oil
1. Pound out chicken breasts to about 1/4 inch thickness.
2. Heat a skillet over medium high heat.
3. Add grape seed oil to skillet with Cajun seasoning and additional
spices, if you wish. Allow spices to infuse with the grape seed oil,
about 1-2 minutes.
4. Add pounded chicken breasts to heated oil and turn once or twice
to coat chicken.
5. Cook until juices run clear, turning occasionally, about 20 minutes.
6. Remove chicken from pan and leave remaining spices and oil.
7. Add spinach and tomatoes to pan, stirring occasionally to coat
with spices until spinach is wilted and tomatoes are heated through.
Nancy's Slow Cooker Chili Verde
Makes 4-5 servings
2- 7 ounce cans of diced green Chiles
2 cups of chopped onions
1 tsp crushed or minced garlic
2 cups of chopped zucchini
2 cups of chopped tomatillos (this would count as a tomato, which
is an occasional veggie)
1/2 tsp cumin
1/4 tsp pepper
1 tsp sea salt
1/2 tsp dried oregano
1/8 tsp cayenne pepper, or 1/4 tsp of chipotle chili powder
2 cups of chicken broth
1 Tbsp of grape seed oil
1 20 oz. package of 99% fat free ground turkey breast
Saute garlic and zucchini in grape seed oil and brown meet into
vegetables. Add to crock pot with Tomatillos, green chilies, onions
and spices. Cook on low for 4 hours. Very filling and a great way
to get those veggies in!! You may also add some other veggies that
you may like. I added even more spices because I tend to like things
pretty spicy! My husband LOVED this recipe!
**We also tried this using lean ground beef, beef broth and a smoky
chipotle chili powder and it was YUMMY!
2 cups cooked, flaked salmon
2 hard-boiled eggs, chopped
1 red or green bell pepper, diced
1 cucumber, peeled, seeded and diced
1/2 cup diced celery
1/2 cup diced onions
6-7 tablespoons of Walden Farms Mayo
1/4 teaspoon cayenne pepper (optional)
Salt and pepper
1/2 lemon, juiced
In a large bowl, gently toss together the salmon and chopped hard
boiled eggs. Combine the bell pepper, cucumber, onion and Walden
Farms Mayo in another bowl. Add seasonings and stir to combine. Pour
mixture over salmon. Add the lemon juice and toss lightly to combine.
Serve over lettuce or in a lettuce leaf as a wrap.
4 five to six ounce boneless, skinless chicken breasts
Seasoning salt and pepper to taste
1 jar of Walden Farms Alfredo Sauce
3 cloves of garlic, chopped
8 oz. of whole mushrooms, cut in half
1/2 cup fresh chopped parsley
1/2 bag of baby spinach
Place the chicken in crock pot. Sprinkle with seasoning salt and
pepper. Add Walden Farms Alfredo sauce and garlic. Mix to coat the
chicken with the sauce. Place the mushrooms on top of the chicken
and sprinkle with garlic powder, pepper and parsley. Cook on low
for 4 hours or until chicken is done. Add spinach and cook until
spinach just starts to wilt.
Pork Loin Chops with Spinach
4 five to six ounce pork loin chops
3 tsp. lemon pepper
4 teaspoons of butter flavored grape seed oil
1-2 Tablespoons of lemon juice
1 Tablespoon of Worcestershire sauce
1 tsp. Dijon mustard
1 Tablespoon of minced cilantro
1 bag of baby spinach
2 teaspoons butter flavored grape seed oil
3 garlic cloves
Sprinkle pork chops with lemon pepper. Heat butter flavored grape
seed oil in skillet over med-hi heat. Cook the pork loin chops 3-4
minutes per side or until cooked through. Remove from skillet and
keep warm. Add the lemon juice, Worcestershire sauce and Dijon mustard
to skillet. Cook, stirring with whisk until heated through. Pour
sauce over chops; sprinkle with cilantro.
Heat 2 teaspoons of grape seed oil in skillet over medium heat.
Add garlic and saute for 1 minute. Add spinach; stir well to coat.
Cover and cook for 2 minutes. Drain the liquid and serve under pork
Nancy's Wok Seared Chicken Tenders and Asparagus
4 tsp. of Wildtree Jalapeno Grape seed oil (or plain, butter or
6 cups of fresh asparagus (ends trimmed and cut in 1 inch pieces)
1 cup red bell pepper, cut into thin strips
1 cup green bell pepper, cut into thin strips
2 pounds chicken tenders, cut into bite sized pieces
2 Tbsp. fresh minced ginger
1 tsp. crushed garlic
1 teaspoon chili paste (Sambal Oelek is 0-0-0)
Heat oil in a wok or large skillet over high heat. Add asparagus,
cook, stirring for 2 minutes. Add chicken and peppers, stirring for
4 minutes. Stir in ginger, garlic and chili paste; cook, stirring
until chicken is juicy and just cooked through. Serve immediately.
*You can also add two packages of Miracle Noodles at the end of cooking.
Pork Carnita Salad
2 pound pork loin, cut into strips
1 Tablespoon Wildtree Grape seed oil (or plain)
Salt and Pepper to taste
2 tsp. garlic powder
1 tsp. onion powder
1 tsp. cumin
4 cups of romaine lettuce, chopped
Taco Bell Mild Taco Sauce
In a large skillet, brown your pork loin strips in your grape seed
oil. Season with salt and pepper. Transfer to a crock pot and add
spices. Cook on low for 5 hours. Serve over Romaine lettuce with
Salmon with Dill-Mustard Glaze
*(adapted from a Cooking Light recipe)
2-3 Tbsp. chopped fresh dill
2 tsp. Wildtree Butter flavored grape seed oil
2 Tbsp.. Dijon mustard
1 tsp. grated lemon rind
2 Tbsp. fresh lemon juice
1/4 tsp. Redmond sea salt
1/4 tsp. ground pepper
2 garlic cloves, minced
1 (1.5-2.0 pound) salmon fillet, skinned and cut crosswise into 16
Prepare grill. Combine fresh dill, grape seed oil, mustard, rind,
juice, salt, pepper and garlic in a bowl, stirring with a whisk.
Add salmon pieces tossing gently to coat. Thread salmon onto each
of the 4 (8inch) skewers. Place salmon on grill rack and grill for
3 minutes on each side or until fish flakes easily when tested with
3 Servings (count as a restricted)
1 Ideal Protein plain crepe mix
1 Ideal Protein vanilla pudding packet
1 Ideal Protein oatmeal packet
Mix packets together. Add 1 tsp. baking powder, 1 tsp cinnamon,
and enough water to make consistency of muffin mix.
Bake like muffins.
Roasted Turmeric Cauliflower and Broccoli
1 1/2 cup broccoli florets
1 1/2 cup cauliflower pieces
3-4 tsp. grape seed oil
Turmeric (to taste)
Salt and pepper (to taste)
Take broccoli and cauliflower and toss in a bowl with turmeric,
salt and pepper. Roast in oven at 474 for 10-15 minutes, turning
once half way through cooking.
Roasted Salmon with Thyme Vinaigrette
1/2 tsp Dijon mustard
2 tsp. apple cider
2 1/2 Tbsp. of Olive oil or garlic grape seed oil
1 Tbsp minced shallot
2 tsp minced fresh thyme
1 Salmon Fillet about 3/4 pound
3 cups of mixed baby lettuces or unlimited if on the IP diet:-)
Pre heat oven to 425. In a small bowl place mustard whisk in the
vinegar. Gradually whisk in 2.5 Tbsp oil. Mix in the shallot and
thyme. Season the vinaigrette to taste with salt and pepper . Spray
pan with Pam olive oil. Spoon 1/2 the vinaigrette over the salmon,
Let marinate for 15 to 20 minutes at room temp or refrigerate for
1 hour. Roast salmon until almost cooked through, about 15 minutes.
Let rest while preparing salad. Toss salad with remaining vinaigrette.
If you are on the IP diet use the correct amount of the vinaigrette
and save extra for another day.
Mexican Meat Loaf
25 oz. lean ground beef
1 package of Ideal Protein Southwest Cheese puffs (crushed)
1 can mild diced green chilies
1 medium onion (finely chopped)
1/2 cup of salsa
1 egg white
3 cloves of garlic
2 tsp. dried oregano
2 tsp. ground cumin
1 tsp salt
Preheat oven to 350.
Combine all of the ingredients in a large bowl. With clean, hands,
mix and combine all ingredients until well mixed. Form into a loaf.
Bake for 1 hour- 1 hour and 15 minutes (approx).
Bread-Toast recipe/Peanut butter and jelly sandwich
-Crush crispy cereal into a powder, add one egg white and 1 Tbsp
water. Divide mix (it will be like a thick paste) into two. Spread
out in a skillet and brown on both sides (will puff up). Toast
in toaster if desired. Spread Walden Farms peanut spread and WF
jelly of choice and enjoy...yummy!!!
----Can also use the two slices of bread for any kind of sandwich.
Pita pocket recipe
-Crush crispy cereal into powder, add egg white and 1 Tbsp water.
Mix until moistened, will become a thick paste. Spread onto skillet
and brown on both sides (do not divide mix for this recipe like
the last one). Cut "bread" in half down the middle and
then slice open the halves to make a pita pocket. Fill with sauteed
veggies for a lunch meal, subtract protein from supper meal if
adding any to sandwich.
Nancy's Fax Potato (Cauliflower) Salad
*We have a previous recipe on our website for Cauliflower Potato
salad, but this is a different recipe.
4 cups cauliflower florets (small to medium chunks)
2 hard-boiled eggs, diced
1/2 cup of diced celery (about 1 stalk)
1/2 cup chopped green pepper
1/4 cup of diced dill pickle
1/3 cup of Walden Farms Mayo
1/3 cup of Walden Farms Honey Dijon Dressing
1 Tbsp mustard (yellow or brown)
1/2 tsp. granulated garlic (or powder)
1 tsp sea salt
1/2 tsp fresh ground black pepper
1. Steam florets on stove or microwave until medium tender (do not
overcook). Do not boil as they may absorb too much water and turn
2. Drain and place in a medium bowl.
3. Add egg, vegetables and pickle to the bowl.
4. In a small bowl, add remaining ingredients and mix thoroughly.
Add to vegetable mixture.
5. Gently toss vegetable and sauce mixtures until well mixed. Do
not over stir, as you want the cauliflower to still have texture.
6. Chill well and serve.
Marinated Flank Steak
1/4 cup soy sauce
3 tsp. Splenda
2 tablespoons distilled white vinegar
3/4 teaspoon ground ginger
3/4 teaspoon garlic powder
12 tsp. grape seed oil (garlic, plain or jalapeno flavored)
1 1/2 pounds flank steak
1. In a blender, combine the soy sauce, Splenda, vinegar, ginger,
garlic powder, and grape seed oil.
2.Lay steak in a shallow glass or ceramic dish. Pierce both sides
of the steak with a sharp fork. Pour marinade over steak, then turn
and coat the other side. Cover, and refrigerate 8 hours, or overnight.
3.Preheat grill for high heat.
4.Place grate on highest level, and brush lightly with oil. Place
steaks on the grill, and discard marinade. Grill steak for 10 minutes,
turning once, or to desired doneness.
Seasoned Turnip Fries
Yet, one more way to make turnip fries!! Great replacement for potatoes!
3 pounds turnips
1 tablespoon grape seed oil
1/2 package of crushed up Ideal Protein Southwest cheese puffs (crushed
1 teaspoon garlic salt
1 teaspoon paprika
1 teaspoon onion powder
1.Preheat oven to 425 degrees F (220 degrees C). Line a baking sheet
with a piece of aluminum foil and lightly grease.
2.Peel the turnips, and cut into French fry-sized sticks, about 1/3
by 4 inches. Place into a large bowl, and toss with the grape seed
oil to coat. Place the crushed up Ideal Protein Southwest Cheese
puffs, garlic salt, paprika, onion powder in a resealable plastic
bag, and shake to mix. Place the oiled turnips into the bag, and
shake until evenly coated with the spices. Spread out onto the prepared
3.Bake in preheated oven until the outside is crispy, and the inside
is tender, about 20 minutes. Serve immediately.
Shrimp with Habanero Tomatillo Salsa
2 tsp. splenda
2 TBSP lime juice
2 TBSP cider vinegar
2 TBSP Ideal Protein Orange Drink Mix (take 2 tbsp from it after
you mix it up with your water)
1/8 tsp salt
1/8 tsp fresh ground pepper
1/4 cup finely chopped red onion
1 habanero pepper, cored, seeded and finely chopped
1 tomatillo, finely chopped
1 pound large shrimp
1 TBSP lime juice
2 tsp grape seed oil
1 garlic clove, minced
Dash of salt
For the salsa, combine the first 6 ingredients, stirring well with
a whisk. Stir in onion, habanero and tomatillo. Cover and let stand
at room temperature for 30 minutes.
To prepare shrimp, peel shrimp, leaving tails intact. Starting at
tail end, butterfly each shrimp, cutting to, but not through the
underside of the shrimp. Combine 1 tablespoon of lime juice, 2 tsp
of grape seed oil, garlic and a dash of salt in a large bowl. Add
shrimp; toss well. Cover and marinate in refrigerator for 10 minutes.
Place shrimp, cut side down, on a grill rack coated with cooking
spray and grill for 5 minutes or until shrimp is done, turning once.
Serve with salsa.
Mary's Tomatillo Salsa
1 28 oz. can of tomatillos (Drained)
1 medium onion
1 handful of cilantro (to taste)
Juice of 1 lemon
Juice of 2 limes
3 cloves of garlic (or to taste)
2 Tbsp white vinegar
1 tsp. cumin
2 - 3 tsp. sea salt (to taste)
1 tsp pepper
2-3 jalapeno chopped (or to taste)
Mix all of the above together and refrigerate.
Pot Roast with Mushrooms
2 pound sirloin roast
2 Tablespoons grape seed oil
Salt and pepper to taste
1/2 teaspoon onion powder
1 onion, thinly sliced
4 oz can of sliced mushrooms, drained
8 oz can of tomato sauce (count this as an occasional vegetable)
Preheat oven to 325 degrees. Heat grape seed oil in large skillet
over medium high heat. Brown the roast on both sides. Place the roast
in a 9 x 13 baking dish that has been lined heavily with aluminum
foil. Season with salt, pepper and onion powder. Top with onion,
mushrooms and tomato sauce. Cover with foil; bake about 4 hours or
*Note about onion. You are not caramelizing the onion. It is just
cooking enough to be tender. You want to avoid cooked onions generally,
because they caramelize and turn to a sugar.