Mock Apple Sauce

MOCK APPLE SAUCE

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

INGREDIENTS:

2 Zucchini (about 1½-2” wide, 8” long), sliced

1 pinch Real Salt

Water for consistency

2 Tbsp Walden Farms Apple Butter Spread

DIRECTIONS:

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*

Note:  Be 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

CUSTARD        Phase 1 Friendly!

Prep Time:  3 minutes         Cook Time:  20 minutes          Serving Size:  6oz        Yield:  2 servings

INGREDIENTS:

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

DIRECTIONS:

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

EASY SPICED CHAI TEA

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

INGREDIENTS:

Celestial Seasonings Bengal Spice Tea

Water

Your FAVORITE MUG;)

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

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

CHOCOLATE MUG CAKE

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

INGREDIENTS:

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

DIRECTIONS:

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

Fattoush

IT’S RED...IT’S GREEN...IT’S FATTOUSH!!!

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

SALAD INGREDIENTS:

1 head romaine lettuce, diced (4 cups)

2 tomatoes, seeded and diced (Phase

             1-3 dieters...only 2x/week)

2 small cucumbers, peeled, seeded &

             diced

1 red bell pepper, seeded & diced

                     3 whole scallions, minced

                     1 tablespoon fresh mint, chopped

                     1/4 cup fresh Italian parsley, chopped

DIRECTIONS:

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

“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**

                       

INGREDIENTS (FOR BASIC BATTER RECIPE):

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 Options:  This 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.

Egg Crusted Cauliflower Pizza Imposter

EGG CRUSTED CAULIFLOWER PIZZA IMPOSTER!

Prep time: 15 min       Cook time: 5-7 minutes     Serving size: Entire Pizza!         Yield: 1 serving

CRUST INGREDIENTS (All seasonings below are optional…experiment or choose your favorites):

1 Egg plus
2 Large Egg Whites
1/2 Cup Cooked, Riced Cauliflower
Pinch of Garlic powder
Pinch of Onion powder
Pinch of Oregano
Pinch of Cayenne pepper
Pinch of Sea Salt
Pinch of Pepper

½ -1 Teaspoon Olive Oil (or Olive Oil Spray)

TOPPINGS (…or use your imagination!):

1/4 Cup Walden Farms Carb Marinara or Alfredo Sauce
2.5 oz Cooked Chicken

1/2 Cup Spinach
1/4 Cup Mushroom
1/8 Cup Onion

DIRECTIONS:

Whisk together egg & egg whites until frothy.  Mix in seasonings of choice, then add cauliflower and set aside

Place skillet over medium heat on stovetop.  Add ½ teaspoon oil (or spray skillet) 

Pour entire egg/cauliflower mixture into heated pan

Cover and let cook for about 3½  minutes

Slide onto plate, flip back into skillet on uncooked side, cover and cook for an additional 1½  minutes or so

Flip onto a pizza pan and add toppings of choice

Place under broiler, cooking until toppings are well heated - about 5 minutes

Remove from oven and ENJOY!!!

Note:  This recipe can be made as a pizza or as pizza bread with sauce on the side for dipping (any of the Walden Farms dips, salad dressings or mustard work well)

IP Information:  No Ideal Protein products are needed!  This recipe may be considered part of your ‘whole food protein’ daily intake. 

Tortilla Wrap

TORTILLA WRAP (IP POTATO Puree)

INGREDIENTS:
1 package IP Potato Puree
75 ml water
1 tsp olive oil

Fill with your choice of ingredients.

DIRECTIONS:
1. Heat a pan on the stove with a bit of olive oil
2. Mix the IP Potatoes and water until blended.
3. Spoon onto pan and spread thin into a round shape like a tortilla

If it is not spreading, its too thick. Immediately take from pan and add a bit more water. It will be okay thick, but you want to make a big enough tortilla to be able to wrap around your other ingredients. Too thick = too small and heavy to properly work like a tortilla. But should also not be too thin to fall apart. So 75 ml is a very good level, but not above 100 ml.
4. Cook until set, then flip.

These definitely help satisfy those cravings for mexican food and bread.

Bonnie's Phase 1 Friendly Cole Slaw

BONNIE’S PHASE 1 FRIENDLY COLE SLAW – General guidelines

Combine both red and green cabbage with scallions and use the Walden Farms Cole Slaw dressing!  Spice it up a bit with some celery seed, dill weed and/or cayenne pepper or hot sauce.  (I usually use salt, pepper and sometimes celery seed...yummmmm! Enjoy:)

Options:  choose to add any of the bell peppers (red, orange and yellow add a nice appearance), or any other of the veggies, shredded.

Combine red cabbage with red onion, some cucumbers and apple cider vinegar, salt & pepper...tasty!

Change the texture for additional variety as well, i.e., thick and chunky or thin and finely sliced. Although the ingredients remain the same they really do have a different taste experience.

For a “Asian Slaw” use green onion, celery, red bell pepper (chopped finely).
Make dressing with:
1 tsp. soy sauce
2 tsp. olive oil
2 Tbsp. rice vinegar (NOT rice wine vinegar)
1 tsp. Dijon mustard
½ packet of Splenda or Stevia
Salt, pepper and Tabasco to taste

Pour over veggies and mix well.

Red & Green Salad

RED & GREEN SALAD

Prep time: 10 minutes           Cook time: none         Serving size:              Yield:

DRESSING INGREDIENTS:

1 tsp Dijon Mustard

1 packet Splenda or Truvia

1 Tbsp Lemon juice

2 Tbsp rice vinegar

1 tsp dried mint

1 tsp dried thyme

3 Tbsp Olive oil

SALAD INGREDIENTS:

4 cups read leaf lettuce, washed and torn up

10 radishes sliced very thin

2 stalks celery, sliced

½ red onion sliced very thin

1 cucumber, diced

Salt and pepper to taste

DIRECTIONS:

Combine in all in ingredients and toss, serve immediately so it does not get soggy.  Note if you have fresh ingredients replace dried seasons with fresh. 

Quiche

QUICHE

Prep time: 20 min    Cook time: 35+/- minutes        Serving size:  1/8 slice of quiche*      Yield:  8

INGREDIENTS:

½ lb ham diced

2 packets IP Pancakes prepared (4 pancakes)

8 eggs

4 cups spinach

2 cups green onions

2 cups asparagus

4 Tbsp Walden Farms Alfredo Sauce

DIRECTIONS:

1) Line an oiled pie plate with all 4 prepared pancakes (for pie shell).  Bake at 375° for 5 minutes

2) Sauté spinach, and asparagus.  Add Ham. Once Sautéed, drain and add to pie shell.

3) Beat eggs with Alfredo Sauce and pour into pie shell

4) Cook for 20 minutes or until eggs are set

5) Sprinkle green onions over surface and serve

*Cut into 8 pieces; each serving slice is ¼ restricted item plus 1 whole egg

White Cheddar Muffins

WHITE CHEDDAR MUFFINS

Prep time: 6-10 min    Cook time: 17-18 min      Serving Size: 2 muffins   Yields: 4 muffins                 

INGREDIENTS:

1 Packet IP Vanilla Pudding

1 Packet IP White Cheddar Ridges

       (or Southwest Cheese Curls)

1 teaspoon baking powder

¼ teaspoon salt

1 Egg white

1 Whole egg

1 teaspoon Olive Oil

2-3 oz water (start w/2oz)

DIRECTIONS:   Pre-heat oven to 400°F

1) Spray 4 slots of a muffin pan with olive oil

2) Crush Cheddar Ridges to powder, while still in the sealed IP packet

3) Mix dry ingredients in a bowl and set aside

4) Mix wet ingredients in a separate bowl and combine with dry ingredients (DO NOT OVERMIX…this causes tough muffins) until consistency is that of a thick pudding, adding more water if needed.  

5) Evenly distribute muffin batter into prepared muffin tin (4 slots)

6) Bake for 17-18 minutes or until toothpick inserted in the center comes out clean

7) Remove from oven, let stand for 5 minutes, remove from muffin tin onto cooling rack or serve 

       immediately and…ENJOY!

Recipe Options:  Add 1 Tablespoon Walden Farms Alfred Sauce to the above recipe

IP Products: 1 Packet IP Vanilla Pudding and 1 Packet IP White Cheddar Ridges

     or Southwest Cheese Curls or 1 Packet IP Garlic & Onion Soy Nuts

Phase 1 serving: Two muffins = One IP serving including 1/2 *Restricted Protein serving

Grilled Veggie Platter

GRILLED VEGGIE PLATTER

Prep time: 10 min            Cook time: 20+/- minutes         Serving size:  2/3 cup     Yields:  4 servings

INGREDIENTS:

2 Cups Zucchini sliced ½” thick

4 Cups green peppers sliced ½” thick

2 cups mushrooms

1 cup Walden Farms Balsamic Dressing

Real salt to taste

Pepper to taste

Olive Oil spray

Skewers/Grill/Oven 425°F/baking sheet

DIRECTIONS:

1) Prepare either skewers and grill or oven to 425°F and baking sheet sprayed with Olive Oil

1) In a large re-sealable plastic bag, combine all ingredients except olive oil; marinate in refrigerator for 30 minutes or overnight

2) Thread vegetables onto skewers or place in a grill basket; cook until tender

3) You may also spray a cookie sheet with Olive Oil spray, place veggies on the sheet and bake in your oven at 425°F for 15-20 minutes, or until they reach your desired tenderness/browned appearance

4) Place on a serving dish with left-over turkey and enjoy

Zucchini Chips

ZUCCHINI CHIPS

Prep time: 2 minutes           Cook time: 3-8 minutes       Serving:1       Yields: 1 cup

Thin slice 1 medium zucchini and spread out over a paper plate with a paper towel.

Sprinkle real salt, pepper, and garlic powder (or your choice of spices) on top.

Place in the microwave for 3 minutes.  Then, 1 minute intervals until the zucchini are golden brown.

OR bake in the oven at 400° for 10 minutes

Eat like chips! 

No IP protein, this is veggies only

Deviled Eggs

DEVILED EGGS  

 (Phase 1 Friendly!)

Prep Time:15-20 min  Cook Time: 20 min     Serving Size:  1 whole egg (2 halves)            Yields: 6 (12 halves)

INGREDIENTS:

6 hard-boiled eggs, sliced in half (lengthwise & separated…keep 4 of the egg yolks and toss the other two)

2-3 Tablespoons WF Pomegranate or Regular Mayonnaise

1 Teaspoon Mustard of your choosing (0 carb,0 fat, 0 sugar calories)

Real Salt & Pepper to taste

1 teaspoon Dill Pickle Relish

Paprika for Garnish; sprig of parsley for garnish

DIRECTIONS:

1) Boil the eggs, place in cold water until cold

2) Remove shells and cut in half, lengthwise

3) Place 4 of the egg yolks in a bowl and toss the other egg yolks

4) Add 2 Tablespoons Walden Farms Mayonnaise, ½ teaspoon mustard and mash together with egg yolks

5) Add Dill Pickle Relish (no more than 1 teaspoon), salt & pepper to taste.

6) If necessary, add water for proper consistency

7) Fill egg white halves with egg yolk filling

8) Sprinkle with Paprika and add Parsley leaf for Garnish

9) Refrigerate until ready to serve

These Deviled Eggs can keep in the fridge for up to 3 days.

*Not enough protein to adjust your daily protein intake during Phase 1.  

This would be a good snack any day!