#ip phase 1

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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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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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IP Honey Mustard Chicken Prep time : 7 mins Cook time : 10 mins Total time : 17 mins Original Recipe: Nagi | RecipeTin Eats Serves: 3 Supper Proteins

This is a homemade IP phase 1 friendly version of the popular Honey Mustard Sauce.  The Honey Mustard Sauce is slightly tangy, sweet and beautifully creamy- wonderful with chicken.  Serve on cauliflower mash, garnished with parsley, with a simple side salad for a complete IP supper meal.

Ingredients 1.5 lb chicken tenderloin or chicken breast cut into thick strips (Note 1) Salt and pepper Seasoning (optional - Note 2) 2 tbsp IP potato puree 1 tsp garlic powder Thickener 1 tbsp WF mayonnaise (Note 3) 1 tsp IP potato puree Sauce 1½ tbsp + ½ tbsp olive oil 2 garlic cloves, minced 1 cup chicken broth / stock (250ml) ¼ cup Dijon mustard (70g) ¼ cup WF pancake syrup(85g) Optional Extras (I used these) 1 - 2 tbsp wholegrain mustard (adjust to taste) 2 sprigs thyme or ½ tsp dried thyme (Note 4) Fresh parsley, finely chopped

Instructions 1. Sprinkle chicken with salt and pepper, then toss with Seasoning if using. 2. Thickener: In a small bowl, mix together the WF mayonnaise and IP potato puree. 3. Heat 1½ tbsp oil in a skillet over medium high heat. Add chicken and cook for 2 minutes on each side or until golden. Remove onto a plate. 4. Reduce heat to medium. Add remaining oil in the middle of the skillet and put garlic straight onto the puddle of oil. Sauté for 20 seconds or until golden (don't let it burn). 5. Add chicken broth, bring to simmer, scraping the bottom of the fry pan. 6. Whisk in Dijon Mustard and WF pancake syrup, then whisk in Thickener (make sure you scrape it all in). 7. Add thyme and wholegrain mustard, if using. 8. Cook for 1 - 2 minutes or until starting to thicken. Adjust salt and pepper to taste. 9. Return chicken and any juices pooled on the plate into the sauce. Turn to coat and reheat through - about 1½ minutes - or until sauce is thickened to your taste.

Notes 1. If you use chicken breast, like I have, cut it vertically into 1cm 2/5" thick strips (so they are like chicken tenderloin pieces). But feel free to cut it as you please (bite size, pounded thin etc). If you cut it into bite size pieces, you will need a touch extra potato puree, garlic powder and oil (because more there is more surface area). There is enough sauce. 2. The seasoning for the chicken is optional - still fab even without, but it adds extra flavour on the chicken and makes it a little bit more golden and crispy. You could also add other flavourings, like paprika, onion powder and even mustard powder. I usually don't use the seasoning when I make this as a quick meal. 3. I use mayonnaise because it has flavour and adds a bit of richness to the sauce, but it's not critical. You could easily use chicken broth or water- just need something to dissolve the potato puree in. 4. The thyme is optional, I like adding a herb just for another layer of flavour. It can also be substituted with: rosemary (1 small fresh sprig / pinch of dried), 4 tarragon leaves (fantastic), 1 tbsp fresh oregano leaves or ½ tsp dried.

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Zucchini Flatbreads  (makes 6-8 depending on the size you prefer)

Phase 1: With ½ the recipe (3-4 flats) you can add a total of 3oz of protein (like sliced grilled chicken) with 1 cup of veggie to make a this a complete supper meal.

Ingredients: -2 cups (tightly packed) grated zucchini -1/2 tsp salt - 4 eggs - 3 tbsp potato puree - 1 tbsp fresh herbs, finely chopped – optional

Directions: 1) Preheat oven to 160’C/320’F. Line two trays with baking paper.

2) Place the grated zucchini in a large bowl. Sprinkle with the salt, mix together then allow to sit for 5-10 mins (this will draw out excess water). Squeeze the zucchini with clean hands to squish our water. Carefully pour out the water, ensuring not to tip your zucchini down the drain at the same time!

3) Once you’ve squished out as much water as you can, break the eggs into the bowl and whisk together to combine. Add potato puree and herbs (if using). Stir to combine it all nicely. Allow to sit for a minute or so while the potato puree absorbs the moisture (it should become like a thick muffin mixture consistency (not runny).

4) Spoon the mixture onto the prepared trays and flatten out into your desired size at approx 1/2cm thick (I like to make most of mine about 15cm in diameter, and a couple in a smaller size for our smaller handed lass).

5) Bake in the oven for 10-15mins or until the edges begin to turn a slight golden brown in colour.  Remove from the oven, cool on a wire rack.

6) Serve and fill with your favorite protein and veggies.