ASIAN CRACK SLAW
Ingredients:
2 Tbsp. heat stable oil, such as avocado oil or grapeseed oil
4 cloves of garlic, peeled and minced
2” piece of ginger, peeled and minced
1 lb. ground beef
1 tsp. Chinese five spice(homemade or store bought)
1 tsp. salt
1 heavy pinch red pepper flakes (optional)
ó-1 head cabbage, very thinly sliced into strips (ó large or 1 small)
1 red pepper, sliced very thinly
4-5 scallions, greens and some of the white thinly sliced on the bias
2 Tbsp. chopped cilantro
1-ó Tbsp. chopped mint
1ó tsp. white sesame seeds (optional)
1 lime, cut into 8ths (for serving)
Hot sauce for serving, if desired
Additional cilantro, scallions, and mint for serving if desired
Directions:
1. Make sure to prep and assemble everything before proceeding, read through the entire recipe before starting it comes together quickly.
2. Add the oil in a large skillet (I used 16”) turn onto medium-low heat. Add the garlic, ginger, and spices stir and cook the ginger and garlic until they begin to soften (1-2 minutes). Add the beef and cook through. Add the cabbage and cook until all of it is tender (approx. 5-6 minutes), add the herbs, sesame seeds, and scallions when it the cabbage is soft and stir in. Taste and adjust salt.
3. Serve immediately with the lime wedges and hot sauce if desired.
Note: Original recipe calls for 4-5 carrots. Adjust for this by adding more cabbage and red peppers (or low gylcemic) vegetables of your choice, if desired.
© http://sweetcsdesigns.com/paleo-asian-chicken-stir-fry/
2 Tbsp. heat stable oil, such as avocado oil or grapeseed oil
4 cloves of garlic, peeled and minced
2” piece of ginger, peeled and minced
1 lb. ground beef
1 tsp. Chinese five spice(homemade or store bought)
1 tsp. salt
1 heavy pinch red pepper flakes (optional)
ó-1 head cabbage, very thinly sliced into strips (ó large or 1 small)
1 red pepper, sliced very thinly
4-5 scallions, greens and some of the white thinly sliced on the bias
2 Tbsp. chopped cilantro
1-ó Tbsp. chopped mint
1ó tsp. white sesame seeds (optional)
1 lime, cut into 8ths (for serving)
Hot sauce for serving, if desired
Additional cilantro, scallions, and mint for serving if desired
Directions:
1. Make sure to prep and assemble everything before proceeding, read through the entire recipe before starting it comes together quickly.
2. Add the oil in a large skillet (I used 16”) turn onto medium-low heat. Add the garlic, ginger, and spices stir and cook the ginger and garlic until they begin to soften (1-2 minutes). Add the beef and cook through. Add the cabbage and cook until all of it is tender (approx. 5-6 minutes), add the herbs, sesame seeds, and scallions when it the cabbage is soft and stir in. Taste and adjust salt.
3. Serve immediately with the lime wedges and hot sauce if desired.
Note: Original recipe calls for 4-5 carrots. Adjust for this by adding more cabbage and red peppers (or low gylcemic) vegetables of your choice, if desired.
© http://sweetcsdesigns.com/paleo-asian-chicken-stir-fry/
IDEAL PROTEIN CRACKERS/PITA CHIPS – non-restricted
Ingredients:
1 packet of Ideal Protein Pancake mix
Directions:
1. Mix Pancake mix with water so it is thick and spread on a cookie sheet.
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 packet of Ideal Protein Pancake mix
Directions:
1. Mix Pancake mix with water so it is thick and spread on a cookie sheet.
2. Add sea salt, garlic and other herbs and seasonings (dill weed, pepper, etc) on crackers.
3. Bake at 350 until brown and crisp.
CRISPY CEREAL PANCAKE – non-restricted
Ingredients:
1 pkg IP Crispy Cereal, crushed
2 egg whites or 1/4 cup liquid egg whites
1/4 tsp baking powder
1/4 tsp vanilla
Cinnamon & Nutmeg, to taste
Directions:
1. Mix together in small bowl the following; egg whites, 1/4 tsp vanilla.
2. Add in to cereal pkg the following; 1/4 tsp baking powder, cinnamon & nutmeg
3. Pour dry mix in to egg white mixture and combine. Add enough water to desired consistency.
4. Cook in pan as you would pancakes.
Serve with Walden Farms Syrup, enjoy!
1 pkg IP Crispy Cereal, crushed
2 egg whites or 1/4 cup liquid egg whites
1/4 tsp baking powder
1/4 tsp vanilla
Cinnamon & Nutmeg, to taste
Directions:
1. Mix together in small bowl the following; egg whites, 1/4 tsp vanilla.
2. Add in to cereal pkg the following; 1/4 tsp baking powder, cinnamon & nutmeg
3. Pour dry mix in to egg white mixture and combine. Add enough water to desired consistency.
4. Cook in pan as you would pancakes.
Serve with Walden Farms Syrup, enjoy!
CHICKEN FAJITAS
Ingredients:
Boneless chicken breasts or tenderloins, cut in strips
Red/green peppers
Green onions
1 (14oz) can diced tomatoes, drain half
1 (4oz) can green chilies
1 tsp minced garlic
3/4 tsp cumin
3/4 tsp chili powder
1/2 tsp oregano leaves
1/2 tsp cilantro (dried or fresh)
Salt/pepper, to taste
1/2 tsp lime juice
2 tsp grapeseed oil
Directions:
Cut chicken and veggies. Mix tomatoes, chilies, lime juice, oil and all spices. Stir into the chicken/veggies
and pour into a baking dish. Bake at 375º for 35 min, or until chicken is done.
*Note: We recommend draining the tomatoes by half; it made the mixture pretty soupy. Still delicious, though.
Boneless chicken breasts or tenderloins, cut in strips
Red/green peppers
Green onions
1 (14oz) can diced tomatoes, drain half
1 (4oz) can green chilies
1 tsp minced garlic
3/4 tsp cumin
3/4 tsp chili powder
1/2 tsp oregano leaves
1/2 tsp cilantro (dried or fresh)
Salt/pepper, to taste
1/2 tsp lime juice
2 tsp grapeseed oil
Directions:
Cut chicken and veggies. Mix tomatoes, chilies, lime juice, oil and all spices. Stir into the chicken/veggies
and pour into a baking dish. Bake at 375º for 35 min, or until chicken is done.
*Note: We recommend draining the tomatoes by half; it made the mixture pretty soupy. Still delicious, though.
CAULIFLOWER MASHED "POTATOES"
(Phase 1 Compatible)
Ingredients:
• 1 head of fresh cauliflower
• Onion powder
• Garlic powder
• Sea salt, to taste
• 1/2 to 1 packet of Ideal Protein Diet Leek soup or Ideal Protein Diet Chicken soup
Directions:
Boil the cauliflower until it is very, very soft. Drain the water. Add the seasonings and 1/2 of any of the soup mixes, or more, to taste. Mash well and serve steaming hot.
Ingredients:
• 1 head of fresh cauliflower
• Onion powder
• Garlic powder
• Sea salt, to taste
• 1/2 to 1 packet of Ideal Protein Diet Leek soup or Ideal Protein Diet Chicken soup
Directions:
Boil the cauliflower until it is very, very soft. Drain the water. Add the seasonings and 1/2 of any of the soup mixes, or more, to taste. Mash well and serve steaming hot.
SPICED CHAI TEA
Ingredients:
• 8-12 ounces water
• 1 Bengal Spice Tea Bag
• 1 cinnamon stick (optional)
• 1-4 oz IP ready-made Vanilla drink (to flavor)
• 1-2 tsp Walden Farms Marshmallow Dip
Preparation:
Heat water in kettle. Pour 8-12 ounces of heated water into cup with 1 Bengal Spice tea bag and cinnamon stick
Steep for 2-4 minutes or to desired strength. Remove tea bag. Stir in IP ready-made Vanilla – use cinnamon stick as stirring stick. Optional – add 1-2 tsp Walden Farms Marshmallow Dip.
• 8-12 ounces water
• 1 Bengal Spice Tea Bag
• 1 cinnamon stick (optional)
• 1-4 oz IP ready-made Vanilla drink (to flavor)
• 1-2 tsp Walden Farms Marshmallow Dip
Preparation:
Heat water in kettle. Pour 8-12 ounces of heated water into cup with 1 Bengal Spice tea bag and cinnamon stick
Steep for 2-4 minutes or to desired strength. Remove tea bag. Stir in IP ready-made Vanilla – use cinnamon stick as stirring stick. Optional – add 1-2 tsp Walden Farms Marshmallow Dip.
CHICKEN WITH VEGETABLE STRINGS AND HOT BOUILLON
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Ingredients:
1 boneless chicken breast (150 g or about 1/4 lb.) 1 zucchini 1 small leek 5 sprigs fresh coriander chili pepper, minced 1 cup vegetable bouillon lime slice 1 tbsp. fresh, grated ginger salt and pepper |
Directions:
1. Julienne the zucchini and leek.
2. Cut the chicken into thin strips.
3. Add the lime slice, minced chili pepper and fresh, grated ginger to the hot bouillon.
4. Pre-heat a non-stick fry pan. Add 1 tsp. olive oil and sear the chicken strips. Add the julienned zucchini and leek.
5. Cook until the vegetables are fork tender. Season with salt and pepper.
6. Place the chicken-vegetable mixture in a deep bowl.
Presentation:
Pour the very hot bouillon over the chicken-vegetable mixture and let stand a few minutes before serving to allow the bouillon to finish cooking the mixture and the flavors to meld. Season with pepper.
1. Julienne the zucchini and leek.
2. Cut the chicken into thin strips.
3. Add the lime slice, minced chili pepper and fresh, grated ginger to the hot bouillon.
4. Pre-heat a non-stick fry pan. Add 1 tsp. olive oil and sear the chicken strips. Add the julienned zucchini and leek.
5. Cook until the vegetables are fork tender. Season with salt and pepper.
6. Place the chicken-vegetable mixture in a deep bowl.
Presentation:
Pour the very hot bouillon over the chicken-vegetable mixture and let stand a few minutes before serving to allow the bouillon to finish cooking the mixture and the flavors to meld. Season with pepper.
GRILLED HONEY PORK TENDERLOIN with GRILLED PEPPERS!
First fall recipe selected by the one and only Bill from the Chef Verati Cookbook!
Per serving: 361 calories; 8g fat; 52g protein; 19g carbohydrates
Per serving: 361 calories; 8g fat; 52g protein; 19g carbohydrates
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Ingredients:
2 pounds pork tenderloin 4 cups green peppers, finely chopped 2 cup green onions, chopped finely 2 cups cabbage sliced 2 cloves garlic, crushed 4 tablespoons walden Farms honey bbq sauce 1/2 cup soy sauce 1/2 teaspoon ground cinnamon Sea salt, to taste Pepper, to taste Butcher String |
Marinade:
• Mix BBQ sauce with soy sauce, garlic and cinnamon. Saute green peppers, green onions and cabbage in 1 teaspoon of olive oil. Add 2 teaspoons of marinade. Reduce. • Season. Set aside to cool.
• Make a lengthwise incision in the tenderloin. Stuff with sauteed vegetables. Close and tie well. Cover with marinade and set aside for 1 hour. Drain and put on hot grill. During cooking, baste with marinade and cook until the center of the tenderloin is cooked. The marinade will create a sweet crust.
Note: DO NOT overstuff the meat as it needs to close completely
• Mix BBQ sauce with soy sauce, garlic and cinnamon. Saute green peppers, green onions and cabbage in 1 teaspoon of olive oil. Add 2 teaspoons of marinade. Reduce. • Season. Set aside to cool.
• Make a lengthwise incision in the tenderloin. Stuff with sauteed vegetables. Close and tie well. Cover with marinade and set aside for 1 hour. Drain and put on hot grill. During cooking, baste with marinade and cook until the center of the tenderloin is cooked. The marinade will create a sweet crust.
Note: DO NOT overstuff the meat as it needs to close completely
© Ideal Protein CA; Cindy Bryant, CNHP; Gutierrez, Philippe, and Anouk D. Moreau. Ideal Protein: Healthy Recipes; www.trantiendiet.com
CINNAMON MOCHACCINO
PHASES 1-4
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
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
ROASTED GARLIC DRESSING
PHASES 1-4
Ingredients:
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
Preparation:
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.
Source: Gutierrez, Philippe, and Anouk D. Moreau. Ideal Protein: Healthy Recipes. Vol. 2. N.p.: Mathieu Lapalme, n.d. 76. Print
Ingredients:
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
Preparation:
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.
Source: Gutierrez, Philippe, and Anouk D. Moreau. Ideal Protein: Healthy Recipes. Vol. 2. N.p.: Mathieu Lapalme, n.d. 76. Print
REAL DEAL SHISH KABOBS
Marinade:
1 cup high quality yogurt
1/4 cup olive oil
1 lemon fresh squeezed
minced garlic to taste (at least 2 cloves per kabob preferably)
chili powder to taste
pinch of salt
1 tbsp. fresh ground pepper
Suggested vegetables: Zucchini, cherry tomatoes, mushrooms, peppers. Avoid onions.
Directions:
Simple... just put all of the ingredients in a bowl and mix them until it is completely consistent. Marinate overnight in a big Ziploc bag or a container large enough for the kabobs to be totally immersed. Before you grill, season the kabobs with salt and pepper (ever so carefully). I also enjoy a little olive oil on them to bring out the true flavor and prepare them for the fire.
Cooking:
When you cook, start the grill on VERY HIGH heat to bring out a lovely crispness to the kabob. So, make sure you put your kabob on the hottest part of the grill when you START cooking, but NOT the WHOLE TIME.
Be CAREFUL not to burn it, so make sure to keep a close eye on it, carefully turning it. I like using tongs and a spatula together, being very delicate when turning, to keep the kabob intact.
When you see that all of the surfaces are crisped and the meat feels like it is firm, move it from the hot part of the grill and put it on a spot where it won't receive as much direct heat. This will allow the meat to cook on the inside now.
Make sure to stay by the meat to make sure it does not overcook or burn. Especially if you are cooking beef and like it rare or medium rare.
1 cup high quality yogurt
1/4 cup olive oil
1 lemon fresh squeezed
minced garlic to taste (at least 2 cloves per kabob preferably)
chili powder to taste
pinch of salt
1 tbsp. fresh ground pepper
Suggested vegetables: Zucchini, cherry tomatoes, mushrooms, peppers. Avoid onions.
Directions:
Simple... just put all of the ingredients in a bowl and mix them until it is completely consistent. Marinate overnight in a big Ziploc bag or a container large enough for the kabobs to be totally immersed. Before you grill, season the kabobs with salt and pepper (ever so carefully). I also enjoy a little olive oil on them to bring out the true flavor and prepare them for the fire.
Cooking:
When you cook, start the grill on VERY HIGH heat to bring out a lovely crispness to the kabob. So, make sure you put your kabob on the hottest part of the grill when you START cooking, but NOT the WHOLE TIME.
Be CAREFUL not to burn it, so make sure to keep a close eye on it, carefully turning it. I like using tongs and a spatula together, being very delicate when turning, to keep the kabob intact.
When you see that all of the surfaces are crisped and the meat feels like it is firm, move it from the hot part of the grill and put it on a spot where it won't receive as much direct heat. This will allow the meat to cook on the inside now.
Make sure to stay by the meat to make sure it does not overcook or burn. Especially if you are cooking beef and like it rare or medium rare.
TANDOORI-STYLE CHICKEN (BBQ) (PHASES 1-4)
Per Serving: Calories: 291 • Fat: 15 grams • Protein: 24 grams • Carbohydrate: 8 grams
Preparation: 15 minutes
Marinating Time: 24 hours
Cooking: 45 to 60 minutes
Servings: 6
Marinade Ingredients
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 chili 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, chili pepper, thyme, cilantro, salt, cumin, black pepper, celery, caraway, rosemary, clove, bay leaves, and cinnamon.
Source: Gutierrez, Philippe, and Anouk D. Moreau. Ideal Protein: Healthy Recipes. Vol. 2. N.p.: Mathieu Lapalme, n.d. 43. Print
Preparation: 15 minutes
Marinating Time: 24 hours
Cooking: 45 to 60 minutes
Servings: 6
Marinade Ingredients
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 chili 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, chili pepper, thyme, cilantro, salt, cumin, black pepper, celery, caraway, rosemary, clove, bay leaves, and cinnamon.
Source: Gutierrez, Philippe, and Anouk D. Moreau. Ideal Protein: Healthy Recipes. Vol. 2. N.p.: Mathieu Lapalme, n.d. 43. Print