#phase 1 recipes

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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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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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Creamy tropical delights - the best popsicles so far in the rocket popsicle mold. This recipe made 6 popsicles = 2 unrestricted; 3 popsicles = 1 unrestricted. I rate these a 10 out of 10!

MANGO CREAMSICLES Ingredients: 1 IP pre-made mango drink 1 IP pre-made vanilla pudding

Directions: 1. Blend together in a blender, place in a popsicle mold making 4 - 6 popsicles. Freeze. 2. To loosen popsicles, dip mold in warm water.

Recipe by Janeva Eickhoff: janevasidealrecipes.com/

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BEEF SATAY with CUCUMBER MINT SALAD Serves: 2 Full Phase 1 Suppers (protein + veggie)

1 lb New York strip or fillet 24 wooden skewers (soaked in water if using the outside grill)

MARINADE 1/4 cup low sodium beef broth 1 tsp red chili flakes 1 tsp walden farms pancake syrup 1/2 tsp cumin 1/2 tsp tumeric 1/4 tsp pepper 1/4 tsp garlic powder

DIPPING SAUCE 2 cloves garlic, roughly chopped 2 green onions, chopped 1/4 cup low sodium soy sauce 1 tsp red chili flakes 1/4 cup low sodium chicken broth

Slice the steak into 1/2-inch strips and place them in a large re-sealable bag.  Combine all the marinade ingredients and pour sauce over the steak.  Place the bag in the refrigerator for 15 minutes and remove it 15 minutes before you’re ready to grill.  Saute the garlic and green onion in a bit of olive oil, about 2-3 minutes.  Pour in the soy, chili flakes and chicken broth and simmer for 5 minutes.  Remove from heat and strain.  Keep warm.  Place the meat on the skewers and grill each for 2-3 minutes depending on whether you’re cooking in a grill pan or over a flame.  Serve with the dipping sauce.

CUCUMBER SALAD WITH FRESH MINT (the mint really perks up the cucumber in this recipe)

INGREDIENTS 4 cups cucumber, peeled, seeds removed and slice thinly 1 tsp IP salt 1/3 cup thinly sliced green onion 2 tbsp finely chopped fresh mint 2 tbsp lemon juice 2 tbsp olive oil 1 tsp apple cider vinegar

In a sieve, sprinkle cucumbers with salt; let stand for 30mins.  Rinse under cold running water and pat dry with paper towels.  In a bowl, toss cucumbers with onions, mint, lemon juice, oil and vinegar.  (Recipe can be prepared ahead and refrigerated for up to 8 hrs.)  Taste and adjust seasoning.