Sunday, April 27, 2014

Mock Apple Sauce


Prep time: 5 min   Cook time: 15-20 min   Serving Size: 1 Cup   Yield:  about 2 cups (varies)             


2 Zucchini (about 1½-2” wide, 8” long), sliced
1 pinch Real Salt
Water for consistency
2 Tbsp Walden Farms Apple Butter Spread


1) Steam/Boil zucchini until desired consistency, set aside and allow to cool
2) Place zucchini in blender/food processor, add remaining ingredients, using water
            sparingly and blend briefly…add more water to desired consistency
3) Adjust to taste and enjoy!

RECIPE OPTIONS: 1) Add 1 teaspoon Walden Farms Pancake Syrup for a more sweet taste, 2) Add 2 Tablespoons Walden Farms Caramel Syrup for color & caramel = additional ½ invisible carbohydrate, 3) Add a splash of vanilla or green apple flavoring, 4) Adjust the consistency by cooking the zucchini longer for smooth applesauce, or cook only briefly for chunky applesauce, 5) Try some “Apple Pie Spice” from your local grocery store…note the serving size!

IP Products: None

Phase 1 serving: 1 cup =1 serving of vegetables plus One invisible carbohydrate*

NoteBe careful with the Invisible Carbs here.  Play with this recipe until you find your favorite combination.

* One Invisible Carbohydrate can be equal to one gram of carbohydrate.  The Food & Drug Administration (FDA) allows food manufacturers to label any food/drink with 5 or fewer calories or, 999 milligrams of a carbohydrate (almost 1 gram), for each serving size and still label that serving as 0 Calories and 0 grams carbohydrate!!! You must be vigilant to read labels and watch for 0-0-0 grams of carb, fat & sugar.  If there is a serving size listed, there is probably a carb in there somewhere!  Remember…too many of the invisible carbs can kick you out of ketosis if you are in Phase 1 or 2.


CUSTARD        Phase 1 Friendly!

Prep Time3 minutes         Cook Time20 minutes          Serving Size6oz        Yield2 servings


1 Butterscotch IP Pudding Packet                             1 Vanilla IP Pudding Packet
12 oz Water                                                             1 Egg white, beaten                                                    
< 1 pinch Real Salt                                                    Nutmeg or Cinnamon for Garnish
¼-½  teaspoon Pumpkin Pie Spice                            Walden Farms Caramel Sauce


1) Preheat oven to 350 degrees and spray ramekins (oven proof custard cups) with Olive or Grapseed Oil and set aside
2) Prepare both puddings with 12 oz water
3) Add Beaten Egg White, Salt & Pumpkin Pie Spice to pudding mixture and mix thoroughly
4) Place batter equally in each ramekin and place ramekin into a casserole dish with ½ inch of water in the dish.  Cover entire dish LOOSLY with foil and bake for 20 minutes

IP Serving:  Each serving is a non-restricted IP protein

IP Products required:  1-Butterscotch Pudding, 1-Vanilla Pudding

Easy Spiced Chai Tea


Prep Time:  1 minute     Cook Time:  5 minutes        Serving Size:  6-8 oz          Yield:  1 serving


Celestial Seasonings Bengal Spice Tea
Ideal Protein Ready Made Vanilla Shake to taste
1) Heat water
2) Insert tea bag
3) Let Steep for 4-5 minutes
4) Add the Vanilla shake to taste
5) Sit & Enjoy the Game!!

Note:  The amount of protein in this recipe does not require any modification in your daily protein intake.

IP Products required:  1-Ready Made Vanilla Shake

Mock Baked Apples

(see Mock Apple Sauce below too!)

Prep Time: 5-10 min      Cook Time: 20-30 min   Serving Size: about ½ cup*   Yields: 2-4 (zucchini size!)

1) Layer sliced zucchini into a casserole dish 
2) Add 2 Tbsp of Walden Farms Apple butter spread
3) Repeat steps 1 & 2 above
4) Sprinkle cinnamon on surface to taste
5) Bake at 350° for 20-30 minutes or until fork tender

If you use any of the IP Oatmeal for the crust, consider how much and subtract that from your
            *Restricted portion for the day

OPTION:  Throw everything in together and mix it up…the mixture will be chunky, not smooth
             Add additional cinnamon to taste; sprinkle IP Oatmeal on top (optional) and bake

 according to directions above

Chocolate Mug Cake

Prep Time: 3-5 min       Cook Time: 3 min         Serving Size:  about 1/3 cup     Yield: 1 serving


1 IP Chocolate drink mix (do NOT substitute chocolate pudding)
1 egg white
1 tsp baking powder
2 tsp olive oil
Splash of almond extract (or your choice of extract flavor)
1 packet Truvia or Splenda

1) Put the drink mix into a large mug
2) Add enough water to bring it to a slightly watery pudding consistency (start with
2 Tablespoons)
3) Add all other ingredients and mix until silky smooth
4) Place on top of a plate, put it in the microwave and cook for 3 minutes
Optional:   Add Walden farms chocolate or caramel sauce on top



Prep time:  20-25 minutes     Cook time: None       Serving Size:  1 cup        Yield:  6-8 servings

                     DRESSING INGREDIENTS:
                     1/4 cup fresh lemon juice

                     3 garlic cloves, minced
                     1 teaspoon ground cumin
                     1 teaspoon ground sumac (optional)
                     1/2 teaspoon salt
                     1/2 teaspoon red pepper flakes
                     1/4 teaspoon freshly ground black pepper
                     7 teaspoons extra-virgin olive oil


1 head romaine lettuce, diced (4 cups)
2 tomatoes, seeded and diced (Phase
             1-3 dieters...only 2x/week)
2 small cucumbers, peeled, seeded &
1 red bell pepper, seeded & diced
                     3 whole scallions, minced
                     1 tablespoon fresh mint, chopped
                     1/4 cup fresh Italian parsley, chopped

1) Combine the lemon juice, garlic, cumin, sumac, salt, red pepper flakes and black pepper in a blender or a food processor
2) Process until combination is smooth then, with the motor running...slowly add the olive oil in a thin stream until emulsified and set aside
3) In a large bowl, combine the lettuce, tomatoes, cucumbers, bell pepper, green onions, mint and parsley and toss.
4) Add the dressing and toss lightly to coat evenly.
5) Divide the salad among individual plates and serve immediately.

Recipe Options:  1) Phase 4 only...add pita croutons or roasted pine nuts

IP Products:  NONE; Phase 1 serving: 1 cup includes less than 1 teaspoon of your daily olive oil requirement.

Bonnie Chips

(Phase 1 Friendly!)
~  It is very important to read this recipe through before making it!  ~
Prep time: 5-7 minutes   Cook time: see below   Serving Size: depends*   Yields: depends**


½ cup water (maybe more for consistency)
1 Packet IP Plain Pancake (Crepe) Mix
½ cup IP Southwest Cheese Curls
   (thoroughly crushed with a rolling pin while
   still in the IP Packet)
1 Large Egg White
1 Tablespoon Olive Oil
½ teaspoon Real Salt
½ teaspoon Dry mustard

               PLUS… See “Recipe Options” below!

DIRECTIONS:  Pre-heat oven to 400°F

1) Spray 1 or 2 cookie sheets with Olive Oil spray and set aside
2) Place all above ingredients in an immersion blender and blend for 15-30 seconds
3) Let sit for 3-5 minutes because it thickens; it should be the consistency of thin pancake batter
4) Using a teaspoon, drop batter onto the cookie sheets, consistently the size of a dime or quarter, leaving about 1-1½ inches between each drop; the batter will appear too watery…not to worry!
*5) Bake in oven for 6-12 minutes, depending on the size.  Remove while center of ‘chip’ is still light in color and outer edges are browned.  Taste the chips, decide how light or dark you prefer them, then modify the size and time in the oven.  WATCH THESE VERY CLOSELY, they can burn easily!

Recipe OptionsThis recipe lends itself easily to a wide variety of tastes; onion powder, garlic powder, dill weed, chili powder, cayenne powder, curry powder, etc…just use your imagination!  Once the basic batter is made it can be divided into small bowls and you can season each bowl differently until you find your favorite.  The amount of spice will make a difference too.  I suggest starting with
¼ - ½ teaspoon for ¼ of the basic batter recipe…bake just a few at a time until you find your “Perfect Combination.” 

IP Products:  IP Plain Pancake (Crepe) Mix, ½ Packet IP Southwest Cheese Curls

Phase 1 serving: Depends on the size of the chips and how many you end up with; there will be A LOT. Consistency matters! Make your batch of chips and divide into equal amounts. The total will be divided by 3 because you used 1 ½ *Restricted Protein plus one teaspoon of your daily requirement of olive oil.