Ideal Protein Recipes

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FESTIVE SUMMER DRINK IDEAS by Janeva - No need to feel left out of the summer parties with your own festive drinks, amp them up by using a few simple ideas to make them special, no recipes needed. Some of the examples use IP mixes, others are free and unlimited to consume. Fancy drinks can become more special simply by serving in pretty glassware along with a colorful straw.

1. Mix the IP tangerine water enhancer (prepared) with the IP blueberry cran-granata instead of plain water, add fresh sliced lemons and ice for a fruity and refreshing drink. 2. Freeze espresso ice cubes, pour IP vanilla premade over the cubes. Add a tiny splash of your favorite sugar free coffee syrup flavor as an option. 3. Freeze the IP blueberry cran-granata mix (prepared) in an ice cube tray using less water for a more intense flavor when added to ice water, garnish with fresh sliced lemons. The IP orange drink or Pineapple & Banana drink mixes would work well too. 4. Add cucumber slices to carbonated or regular water; lemon and mint leaves would also be a nice addition. 5. Freeze the IP vanilla pre-made mixed with a dash of cinnamon or vanilla bean pulp into an ice cube tray, add to cold coffee or cold Chai tea for a refreshing and energizing treat. 6. Using carbonated water instead of regular water, mix into the IP drink mixes and pour over ice. (Add lemon slices as a garnish instead of berries, or keep the berries but don't eat during P1.) 7. Flavored ice cubes - add lemon rind with a little lemon juice and water to an ice cube tray, add mint leaves, or freeze cucumber slices - make a variety and add to water, carbonated water or any of the IP fruit-like drink mixes.

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Ideal Protein Popsicles- Ph1 (Mango Sunrise above) The summer heat is finally here!  With temps running into the 30's, these 2 min popsicle recipes are a must have in the freezer and truly indispensable during the season.

Servings: Each recipe yields 2 servings; depending on the size of your mold you may get 2-6 popsicles.

Ingredients: Dreamsicle Popsicles 5 oz cold water 1 packet IP Vanilla Pudding mix 1 Tbsp IP Orange Drink mix Popsicle mold

Chocolate-Orange Popsicles 1 packet IP Milk Chocolate Pudding mix 1 packet IP Orange Drink mix 10 oz cold water Popsicle mold

Wildberry Yogurt Popsicles 5 oz cold water 1 packet IP Wildberry Yogurt Drink mix Popsicle mold

Peach Mango Popsicles 10 oz cold water 1 packet IP Peach and Mango drink mix 1 packet vanilla pudding mix Popsicle mold

Mango Sunrise 10 oz cold water 1 packet IP Peach and Mango drink mix 1 packet IP Raspberry Gelatin Popsicle mold

Instructions: Add all ingredients to shaker cup. Shake, pour into Popsicle mold and freeze until solid.

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BBQ AND CAMPING SEASON IS BACK AND WE’RE PREPARED TO ENJOY GOOD EATS LIKE EVERYONE ELSE, WITH ONE ADDED BONUS; ALL THE WHILE TRIMMING THE WAISTLINE!

CALIFORNIA SLIDER - This 2 oz. hamburger was well seasoned with spices and topped with spring mix lettuce, a tomato slice and WF honey Dijon mayo. Served with a side of sautéed mushrooms and True Lemon Iced Tea, it makes a fantastic lunch. If you don't have access to making a burger during lunch, you may use another lean protein choice such as cooked chicken, turkey, ham or leftover steak.  

I often found myself hungry between lunch and dinner so I ate 2-4 oz. of lean protein for lunch and then ate the remaining 4-6 oz. for dinner to equal 8 oz. over all for the day.

The bun was made from the Potato Biscuit recipe (Janeva’s Ph1 Cookbook, pg. 31); baking the batter in a muffins top pan makes larger buns. The recipe makes 4 buns, eat two for 1 unrestricted and save the other 2 for another meal. If you don't have the cookbook, any of the savory bread batters we have at Charlies will work.

Lunch serving = 1 unrestricted + 2 oz. lean protein + 2 C. veggies (mushrooms + tomato slice)

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Zucchini Noodle Chicken Pesto Bowl

Quick and easy, sautéed zucchini noodles tossed with pesto, chicken and tomatoes. (Great with last week’s recipe, Basil Pesto) Yield: Serves 2 IP Suppers (protein + veggies) INGREDIENTS 2 Tbsp olive oil 2 6oz boneless skinless chicken breasts IP Salt 1/4 teaspoon paprika 2 medium large zucchini (to get 3 cups) 2 garlic cloves, sliced 1/4 cup prepared basil pesto (recipe last week) Handful of cherry tomatoes, cut in half Several fresh basil leaves, thinly sliced, for garnish DIRECTIONS 1. Cook the chicken breasts: Sprinkle both sides of the chicken breast(s) with a little salt and the paprika. Heat 1 Tbsp of olive oil on high heat in a large sauté pan. Place the chicken breasts in the pan and cook for a minute or two on each side, until well browned.  Lower the heat to low and cover the pan, cook for 2 to 5 more minutes (depending on the thickness of the breast) until the chicken is just cooked through.  Remove the chicken from the pan and let it rest while you make the zucchini noodles.

2. Make zucchini noodles: Use a spiralizer to make zucchini noodles with the zucchini.

3. Sauté the zucchini noodles, garlic: Add another 1 Tbsp of olive oil to the pan you used to cook the chicken and heat it on high heat.  Add the zucchini noodles and the sliced garlic and sauté, stirring often, until the noodles begin to wilt. Sprinkle with 1/4 teaspoon of IP salt while you cook the zoodles.  When they are just barely cooked and if they are releasing moisture, remove them to a colander placed over a bowl to drain.

4. Slice or cut the chicken into bite-sized pieces.

5. Toss zucchini noodles with pesto: Place the zucchini noodles in a serving bowl and toss with basil pesto.

Serve the zucchini noodles in bowls topped with chicken, tomatoes, and sliced fresh basil leaves.

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KEY LIME TARTS Phases 1-4 Serves: 2 Ideal Protein servings (unrestricted) Makes approximately 6 tarts

Filling 4 + 1 packets of True Lime flavouring (approximately 1 level teaspoon) 3 ounces of water Splenda or Stevia, to taste 1 packet of Ideal Protein Vanilla Pudding

Crust 1 packet of Ideal Protein Maple Oatmeal 1 egg white 1 to 1 1/2 ounces of water

Meringue 2 egg whites for meringue

Mini-muffin baking cups and Non-stick spray

Filling Dissolve True Lime flavouring in water. Add a little Stevia or Splenda to taste. The taste should be sweet but tart. Add the contents of one Ideal Protein Vanilla pudding and mix well until smooth. No lumps. The consistency will be thicker than your normal pudding. Cover and refrigerate.

For the crust Pre-heat the oven at 350 degrees Fahrenheit. Mix the packet of Ideal Protein Maple Oatmeal with the egg white and water, just enough for a stiff but manageable dough to form. Lightly coat your muffin tins with non-stick spray. Moisten your hands (if you don't, the 'dough' will stick to your fingers) and form little balls using approximately 2 to 3 teaspoons of dough. Place one dough ball in each baking cup. Press dough down as thinly as possible across the bottom and the sides forming a little 'cup'(the dough will "poof" a little during baking). Bake for approximately 5 minutes or longer, if necessary. For crispy tart shells, remove them from the muffin tin and place them upside down on fop of the tin and bake for a few more minutes until golden brown. If the cup cake shells are too thick, don't bother, as they will be too hard. Cool on a wire rack. Take key lime filing out of the Refrigerator and stir in the last packet of True Lime flavouring to give your filling an extra tangy Florida key lime bite.

For the meringue Beat two egg whites until stiff peaks form. Fill 'pastry' shells till not quite full. Garnish with a small dollop of meringue and a tiny slice of paper-thin slice of fresh lime.

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This Basil Pesto recipe is wonderful when tossed with zucchini noodles. Ph1 Basil Pesto: Yields 2 cups Ingredients 3 cups fresh basil leaves 1 cup fresh parsley sprig 4 garlic cloves, crushed 4 tablespoons olive oil 3 tablespoons IP Trail Mix ¼ tsp IP salt & pepper

Directions Using a food processor chop parsley and basil. Add garlic and oil. Process for 20 seconds. Add trail mix.  Process. Serve at once or place pesto in jar in fridge with a little olive oil on top to preserve.

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ORANGE CHICKEN This chicken dish is fantastic over cauliflower fried rice.  It’s also delicious left over for the next day.

Servings: 2 IP Supper Proteins

Ingredients: -14 oz. chicken breast, diced (season chicken with black pepper, IP salt, garlic and onion powder)

-1 tbsp olive oil, to brown chicken -½ cup Walden Farms orange marmalade -½ cup Walden Farms BBQ Sauce -2 tbsp low sodium soy sauce -1 tbsp minced dried onions or chopped green onions -2 cloves of garlic, minced -Crushed red pepper flakes, to taste (optional for heat)

Directions: 1. Brown diced seasoned chicken in fry pan with olive oil 2. When browned and juices run clear, drain all liquid off. 3. Mix the orange marmalade, BBQ sauce, minced garlic, onions and soy sauce. 4. Pour over chicken and cook on low for 30mins. 5. Serve over cauliflower fried rice.

Don’t have a cauliflower rice recipe?  Let us know and we’ll be happy to help.  

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Kimchi Fried Rice If you like spicy fermented foods, this flavorful Korean-style cauliflower rice will soon become your new favorite side dish for getting your 2 cups of veggies in.

ADDED BONUS: Kimchi also contains good-for-your-gut flora—helpful probiotic cultures that feed your body’s microbiome.

MAKES: 4 IP Veggie Servings INGREDIENTS: 1 small head of cauliflower (or about 6 cups) 3 tbsp olive oil 6 scallions, thinly sliced 1 cup kimchi, chopped and divided 1⁄2 tsp IP salt 1 cup green beans, chopped inch thick 1 cup yellow peppers, diced 2 tbsp IP balsamic vinegar dressing

DIRECTIONS: Rice cauliflower by placing florets in a food processor and roughly chopping; you will need to do this in two batches.  In a large skillet, warm oil over medium heat.  Add scallions and half the kimchi; cook 1–2 minutes, stirring often.  Add riced cauliflower, beans and peppers, salt, cooking 4–5 minutes more, until cauliflower softens.  Stir in vinegar dressing, top with remaining kimchi and serve.

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Mangosteen Water Enhancer

The mangosteen water enhancer mixed with soda water will make a perfect sparkling mock-tail for any special occasion!

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Seared Scallops with Steamed Brussels Sprout Leaves This elegant entree will be simple to serve on Valentine’s Day and stay the course.  The combination of ginger and soy sauce in this scallop dish is an unusual yet perfect pairing with steamed brussels sprout leaves.

Serves 2: Ph1 suppers (protein+veggies) Ingredients 1 lb. brussels sprouts, trimmed 5 tbsp. olive oil 8 medium sea scallops (about 1 lb.) IP salt and freshly ground black pepper, to taste 1 tbsp. fresh lemon juice, plus zest of 1 lemon 4 tbsp. unsalted butter 1 (1½") piece ginger, peeled and grated 1 tbsp. soy sauce Instructions 1) Using a paring knife, and working with 1 sprout at a time, insert the tip of the knife just outside the stem end of the sprout and twist the sprout around the knife to release the core. Using your fingers, separate individual leaves and set aside; discard cores.

2) Heat 2 tbsp. oil in a 12" non-stick skillet over high. Season scallops with salt and pepper; cook, flipping once, until browned, 4–6 minutes. Meanwhile, bring a 4-qt. saucepan of salted water to a boil. Cook leaves 1 minute; drain and transfer to a bowl. Stir in remaining olive oil, the lemon juice, salt, and pepper. Divide scallops and leaves between plates; keep warm. Add butter to skillet and melt over medium-high; cook ginger 1 minute. Stir in soy sauce and pepper; spoon sauce over scallops and garnish with lemon zest.

Tip: The Mangosteen or Tangerine water enhancer mixed with soda water will make a wonderful sparkling mock-tail to go with this meal.

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Mushroom Ceviche If you’re sick of the same ole veggies for supper then please give this recipe a try.

Ingredients: • 2 roasted garlic cloves • 8 oz white button mushrooms, sliced thin • 1 small red onion, sliced • 1/2 green bell pepper, sliced into thin strips • 1/2 red bell pepper, sliced into thin strips • 1/3 cup freshly squeezed lemon juice • 1/2 cup vegetable broth • 1 tbsp chopped cilantro • 1/4 teaspoon Walden Farms pancake syrup • 1 teaspoon finely chopped jalapeno • 1 tbsp olive oil • 1/2 teaspoon  IP salt • 1/8 teaspoon black pepper

• Directions: • In a cast iron skillet, roast 2 garlic cloves until brown on each side.  Mash the garlic and place in a large bowl with the mushrooms, red onion and bell peppers. • In a medium bowl, combine the remaining ingredients, whisk well then pour over mushrooms. Cover and refrigerate at least a few hours, or overnight.

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TORTILLA WRAP- topped it with taco-seasoned ground turkey, cabbage slaw, tomatoes, cilantro, and Franks hot sauce... yum!

Serving: 1 unrestricted

Ingredients: 1 IP potato puree mix (dry) 1 tsp Taco seasoning (sugar free) 1/3 C liquid egg whites 1 tsp olive oil Olive oil cooking spray

Directions: 1. In a small bowl, mix dry ingredients together.  Add liquid ingredients; stir to mix. 2. Heat a small frying pan over medium heat; spray with cooking spray.  Add batter and spread into a large pancake size wrap with the back of a sprayed spoon. 3. Cook until browned; flip and cook the other side. Tip: Fill with 2 oz of seasoned ground beef, turkey or chicken.  Top with lettuce and Pico de Gallo!

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IP BALSAMIC HONEY AND MUSTARD PORK CHOPS Juicy pork chops in a tasty balsamic, sweet mustard sauce with a hint of blueberries that are so quick and easy to make and so tasty that you’ll be making them all the time.

Original Recipe: Closet Cooking Serves: 2 IP Supper Proteins

Ingredients 1 lb pork chops ¼ cup Ideal Protein balsamic dressing ¼ cup Walden Farms pancake syrup ¼ cup Walden Farms blueberry jam 2 tbsp dijon mustard 1 tbsp Frank’s Red Hot (or to your taste) 1 tbsp low sodium soy sauce or tamari sauce 2 cloves garlic, minced 1 tbsp olive oil 1 tbsp parsley, chopped (garnish)

Directions Marinate the pork chops in the mixture of the balsamic vinegar, pancake syrup, blueberry jam, mustard, hot sauce, soy sauce and garlic for 30 mins to overnight. Heat the oil in a large pan over medium-high heat, add the pork chops and cook until lightly golden brown on one side, about 3-5 mins, flip them, add the marinade and cook until the pork chops are done, the sauce has come to a boil and thickened, about 3-5 mins.

Option: Replace the blueberry jam with another Walden Farms like strawberry or marmalade or omit it entirely.

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IP CAULIFLOWER PIZZA

The pizza serves one person and is extremely filling. This is a great option for pizza lovers on a diet.

Ingredients: • 1 packet Ideal Protein Potato Puree • 2 cups frozen cauliflower • 3 egg whites • Seasoning

Directions for Crust: -Pre-heat the oven to 350 -Cook frozen cauliflower in the microwave for 10 minutes or until warm -Pulse in food processor until cauliflower has a rice texture (my food processor is broken so chopping until this texture is reached works as well) -Using a cheesecloth or coffee filter, squeeze moisture out of cauliflower until dry -Now add IP Potato Puree, egg whites, and spices (I used garlic powder) -Using a spoon, create a crust-like shape (starting from the outer rim inward) on well greased parchment paper -Bake for 25-30 minutes -Remove crust and set oven to broil

Tip: After the crust is made be as creative as desired with toppings.  I topped my pizza off with Walden Farms Italian Sun Dried Tomato dressing, an organic spring mix, white mushrooms, cherry tomatoes, 2oz chicken, more garlic powder, thyme, and rosemary. Then I popped it in the oven for about five minutes on broil.  Have fun and enjoy!

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BAKED CHICKEN AND CAULIFLOWER RICE Original Recipe: Mellissa Sevigny Recipe type: Main Dish Serves: 4 IP Suppers (protein+veggies)

This is a fantastic low carb and low fat remake of Mediterranean baked chicken with rice. It's inexpensive, delicious, and easy to throw together.   Ingredients For the cauliflower rice: • 8 cups finely chopped raw cauliflower • ¼ cup chopped parsley • ⅓ cup dill pickles, diced • 2 Tbsp lemon zest • 2 Tbsp lemon juice • 1 cup chicken stock (low fat, sodium) • ¼ tsp black pepper • 1 tsp IP salt • ½ tsp garlic powder • 2 Tbsp olive oil

For the baked chicken: • 2 lbs chicken pieces (drumsticks, thighs or breasts, skin removed) • 2 tsp IP salt • 1 tsp garlic powder • ½ tsp black pepper • 1 tsp onion powder • 1 tsp paprika (smoked if you have it) Instructions 1. Combine all of the cauliflower rice ingredients together in a large bowl and mix thoroughly. Spread out in a 13 x 9 baking dish. 2. Combine all of the chicken seasonings in a small bowl. Rub all over the chicken pieces. Place the chicken pieces on top of the cauliflower rice. Sprinkle any remaining seasoning over the top. 3. Bake at 375 degrees for 45 minutes, or until the chicken is cooked through. Serve hot. 4. Alternatively, you could put all of this in a crockpot and cook it on low for 6 hours.

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Arugula Salad with Sweet-Lemon Dressing and Grilled Chicken

Citrus dressings always win in my book.  We are making this with lemon juice, olive oil and WF pancake syrup to make it delectable and phase 1 perfect. I don’t like too much oil in my dressings, so this version takes the bite off the lemon juice instead of adding more oil.

Serves: 3 IP Supper Proteins with Salad (add your favorite veggies to get your full 2 cups)

Ingredients 3 7oz grilled chicken breast (any flavor will work great with salad & dressing)

For the dressing: 1 ½ Tbsp WF pancake syrup 1/3 cup freshly squeezed lemon juice 2 ½ Tbsp olive oil sprinkle of salt and pepper (to taste)

For the salad: 3 cups arugula 10-15 grape tomatoes, halved if desired

Instructions 1. To make the dressing, microwave the WF syrup in a small microwave-safe bowl for 10 seconds. Whisk in the lemon juice, olive oil, and a sprinkle of salt and pepper. 2. Combine all salad ingredients in a large salad bowl. Pour salad dressing over the top. Toss to combine.  Top with grilled chicken.  Enjoy!

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Poached Chicken with Ginger Shallot Sauce

A foolproof method for poaching chicken breast with guaranteed juicy chicken every time. Served with a Ginger Shallot (Scallion) Sauce that is so good, you will want to put it on everything! Also accompanied with a quick chilli sauce (optional). This is a much faster, healthier version of the famous Hainanese Chicken & Rice, without the rice of course.  I recommend serving a side of steamed broccolini to complete your IP dinner.

Original Author: Nagi | RecipeTin Eats Recipe type: Dinner Cuisine: Asian Serves: 2 Supper Proteins (I am assuming all the ginger sauce will not be consumed because a little goes a long way, but remember your approximate portion for oil is 1 Tbsp on phase 1.)

Ingredients • 2 chicken breasts, boneless skinless, 8oz each (Note 1)

Ginger Shallot Sauce • 3 - 4 shallots / scallions / spring onions, green and white part thinly sliced (1 heaped cup) • 2 tbsp finely grated ginger • ¼ tsp IP salt • 5 tbsp olive oil (or grapeseed oil)

Quick Chilli Sauce • 1 tbsp chilli paste • 1 tbsp Frank’s Red Hot or Tabasco • 1 tsp soy sauce • 1 tsp splenda • 1 garlic clove • 1 tsp grated ginger

Instructions Chicken 1. Take chicken out of the fridge 30 minutes before cooking. 2. Fill a saucepan with water so the chicken breast will be well submerged with at least 2" / 5cm of water above it. 3. Bring water to boil. Place chicken breast in water, place lid on, bring back up to the boil. Remove saucepan from stove and set aside for 20 minutes (it's fine up to 45 min, won't overcook). 4. Remove chicken from water and slice. Serve with Sauces (below) and rice.

Ginger Shallot Sauce 1. Combine and mix ingredients in a bowl. Set side for 20 minutes. It will sweat and become more liquidy.

Chilli Sauce 1. Mix ingredients in a bowl. Set aside for 15 minutes.

Notes 1. This method works for chicken breast up to 300g/10 oz. If you use a 300g/10 oz chicken breast, you must take it out of the fridge 30 minutes before cooking, per the recipe. 250g/8oz chicken cooks just fine straight out of the fridge but I always take it out of the fridge early out of habit.

If using frozen chicken, it must be fully thawed before using.

2. This recipe works consistently every time because the chicken starts off in boiling water which is 100C/212F no matter which country, what stove, and what pot you're using! Chicken cooks at around 65C/150F, so while the boiled water is at or above this temperature, the chicken is cooking. Once it falls below, the chicken stops cooking and thus prevents the breast from overcooking, yielding a guaranteed perfectly cooked juicy chicken breast every single time!

3. Cook time: A 250g/8oz chicken breast will be done at 20 minutes, for a 300g/10oz one, I leave it for 25 to 30 minutes. Up to 45 minutes, and I still do not notice any loss of juiciness in the breast. Around 1 hour, I notice that it is slightly less juicy - but still way juicier than the usual methods of poaching!

4. High altitude locations: The higher above sea level you are, the lower the boiling point of water. This means that if you are located in a high altitude area, the recipe needs to be amended to boil for longer before taking it off the stove, to ensure the chicken cooks through. I intend to do some research on this and will update this note when I find out more.