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Veggies & Salads

Bean Sprout Medley

Cook asparagus, green beans, broccoli and cauliflower to desired doneness. In a non-stick

saucepan, combine vegetables with bean sprouts. Add garlic salt, salt or soya sauce as

desired.


Baked Zucchini

In a Ziploc bag add zucchini coated with olive oil. Lay zucchini in a single layer on parchment

paper over a cookie sheet. Sprinkle with sea salt and pepper to taste. Bake at 350 until lightly

brown, turn once.


Green Bean Casserole

3 Packets IP Mushroom Soup

12 oz. Veggie Broth (The water for the soup)

1 tsp Bragg Liquid Amines

2 cans of sliced mushrooms

1 tsp ground black pepper

1 tsp Real Salt (Mix of Onion & Garlic)

3-5 cloves of garlic (minced)

1-2 tsp Olive Oil

8 cups cooked cut green beans

2 Packets of ground Sour Cream & Onion Soya Puffs

1 medium size Red Onion

1 tsp Onion Powder

1 tsp Fresh or spice Dill

TIP: 2 bags (16 to 20 oz) frozen green beans, 4 packages (9 oz

Each) frozen green beans or about 3 lbs fresh green beans.

Slice onion into rings and spread minced garlic, some salt, and dill with olive

oil over onions. Bake in oven for 15 minutes at 300 (just to soften them)

If using fresh green beans slightly steam for 3-5 minutes to soften.

Soup Mix - Stir the soup, veggie broth &/or water, Braggs, black pepper,

beans, other spices, some mushroom slices – mix in blender.

In 3-quart casserole dish mix the green beans, mushrooms, 1 package of

crushed IP Sour Cream & Onion Puffs and soup mix. Then top off with the rings of slightly

cooked red onions and 1 package of crushed IP Sour Cream & Onion Puffs

Bake at 350°F for 30 minutes or until the bean mixture is hot and bubbling.

Ready to serve.


Lettuce Wraps

1/2 cup water

2 tbsp soy sauce

2 tbsp rice wine vinegar

2 tbsp sugar

3 tbsp olive oil

2 boneless, skinless chicken breast or ground turkey or ground chicken

1 cup water chestnuts chopped (for IP use celery)

2/3 cup mushrooms chopped

1 tsp minced garlic

Lettuce for wraps (romaine for boats or iceberg to wrap) Chop chicken breast small (pea

size), bring oil to high heat and cook meat, set aside to cool. Keep oil in pan and add rest of

ingredients. Use Special Sauce or Stir Fry Sauce found in Dressings and Marinades

Make the special sauce by dissolving the sweetener in water in a small bowl. Add soy sauce,

rice wine vinegar, ketchup, lemon juice and sesame oil. Mix well and refrigerate this sauce

until you're ready to serve. Eventually add your desired measurement of garlic chili sauce to

the special sauce mixture to pour over the wraps. Bring 1 tbsp oil to high heat in a wok or

large frying pan. Sautee chicken breasts for 4 to 5 minutes per side or done. Remove chicken

from the pan and cool. Keep oil in the pan, keep hot. As chicken cools mince water chestnuts

and mushrooms to about the size of small peas.

Prepare the stir fry sauce by mixing the soy sauce, sweetener, and rice vinegar together in a

small bowl. When chicken is cool, chop it to the size of small peas. With the pan still on high

heat, add another Tbsp of vegetable oil. Add chicken, garlic, onions, water chestnuts and

mushrooms to the pan. Add the stir fry sauce to the pan and saute the mixture for a couple

minutes then serve it in the lettuce "cups". Top with "Special Sauce". (about softball size) Peel

with a knife and cut into 1/2" slices or 1" cubes

toss in EVOO or Chicken broth.

Preheat oven to 350 with the baking pan in the oven. Spread the celeriac on the hot baking

pan. Roast for about 20 minutes, stir once. Once they are soft to the fork, give them about 2

minutes under the broiler. Remove from oven and sprinkle liberally with chunky sea salt.


Celery Root Puree

2 large celery roots (aka "celeriac"), about softball size

salt

1/8 to 1/4 cup EVOO or Chicken Broth

a dash of white pepper

Peel the celery roots: use a knife, not a veggie peeler. Cut into small chunks, about 2" square.

Boil salted water and add the root. Simmer until soft, about 30 minutes. Drain and put into a

food processor. Add the EVOO and white pepper and process until smooth and creamy. May

need a dash more of salt.


Roasted Celery Root

2 celery roots aka celeriac red pepper

. cup green onion chopped

. cup chopped celery

. cup chopped celery

. cup Splenda or sugar

. cup vinegar (bring vinegar and sugar to boil and pour over the rest of above mixture).


Oven Roasted Broccoli

6 cups broccoli florets (large bunch)

1 sweet red pepper, cut in chunks

2 cloves garlic, minced

2 tbsp olive oil

1/2 tsp sea salt

1/4 tsp pepper

pinch of cayenne pepper

In a large bowl, toss broccoli, red pepper, garlic, oil, salt, pepper and cayenne pepper.

Spread on foil lined baking sheet. Roast in 450 degree oven until broccoli is tender crisp. 10-

15 min. Add sea salt if needed. Eat with grilled chicken, steak or fish.


Steamed Bok Choy

Cut the Bok Choy in half lengthwise, soak it in a bowl of water for 15 minutes. Rinse carefully,

especially at the base of the stalk. Place cut side down in a skillet with simmering salted water

for 4 minutes or til tender. Remove and season with salt and a little olive oil.


Stir Fried Bok Choy

Heat a bit of oil in a skillet or wok using medium heat. Add a tbsp of fresh minced ginger to the

pan and heat for about 30 seconds. Bring the heat to a med-high or high and add the Bok

Choy. Stir-fry for 1 minute. Cover and cook another 2 minutes until Bok Choy seems tendercrisp.


ROASTED CAULIFLOWER

1 tbsp Olive oil

. tsp Sea salt

5 cloves of Garlic

Zest of lemon

Cut your cauliflower into grape size pieces, Add oil in a skillet over medium-high heat. When

hot, add the cauliflower and stir until the florets are coated. Wait until it gets a bit brown on

the bottom, and then toss with a spatula. Brown a bit more and continue to saute until they

are deeply golden, about 6 minutes. In the last 30 seconds, stir in the garlic. Remove from

heat and stir in seasonings (chives, basil, and rosemary, whichever you like). Add lemon zest

and sea salt. Serve immediately.


Vegetable Bok Choy

1 cup of Chicken Broth

2 tsp fresh ginger and garlic

. - 1 tbsp of soy sauce

Red chili for taste

1 cup mushrooms and onions

Add chicken broth in the skillet. Bring it to a simmer and add the cut up bok choy or whole

leaves if the pan is large enough and simmer again til tender (about 5 min). Remove the bok

choy to a plate and keep warm. Then take the broth in the pan and add the fresh garlic,

ginger, and soy sauce and some red chili (if you like it spicy). Bring the mixture to a boil and

reduce it to around 1/4 to 1/2 cup of liquid. Then spoon the sauce over the bok choy. Add the

cut up shiitake mushroom and/or red onion to the bok choy as it sautes


Braised Baby Bok Choy

2 lbs baby bok choy or mature bok choy

2 tbsp extra virgin olive oil

1/2 cup chopped red onion

1/2 tsp salt

1/2 tsp white pepper

2 tbsp seasoned rice vinegar (Nakano is an IP friendly brand)

Trim the base of the bok choy, then chop off the leaves. Cut the base in half lengthwise, then

cut the halves crosswise on a diagonal into 1/4-inch-thick strips. Cut the leaves crosswise on

a diagonal into 1 1/2-inch-wide strips.

Place a large wok or a pot large enough to hold all the bok choy over medium heat. When it is

hot, add the olive oil and rotate the wok or pot a bit to coat it evenly. When the oil is hot, add

the onion and stir-fry until softened, 2 to 3 minutes. Add the bok choy and season with the salt

and pepper. Cover and cook until tender, stirring occasionally, about 10 minutes. Stir in the

vinegar and serve hot. Serves 4 to 6.


CABBAGE ROLLS

8oz. Extra lean ground beef, cooked

. cup. Mushrooms, chopped

. cup Celery, chopped

. cup Tomatoes, diced

. cup Sauerkraut

Several leaves cabbage

IP Tomato & Basil soup

Walden Farms Tomato sauce,

Cook beef. Sautee mushrooms and celery. Mix beef and veggies. Wrap in cabbage. Top with

IP Tomato soup, tomatoes and sauerkraut. Bake in oven until cabbage is soft.

You can add whatever spices you like while cooking....I find the soup and sauerkraut do the

trick for me.


Stuffed Mushrooms.

Omit the cheese if you are in Phase 1 or 2. You could substitute an egg white to keep the

mixture together. Makes about 2 dozen

2 tbsp Extra Virgin Olive Oil, divided

2 (8-oz) packages button or baby belle mushrooms, stems removed and finely chopped, caps

left intact

1 small yellow onion, chopped

Salt and ground black pepper to taste

1 (1-pound) pkg frozen spinach, thawed and squeezed of excess water

6 oz Feta cheese, crumbled (only for Phase 3 and 4)

Preheat oven to 350°F. Heat oil in a large skillet over medium-high heat. Add mushroom

stems, onions, salt and pepper and cook, stirring occasionally, until softened, 8 to 10 minutes.

Transfer to a large bowl along with spinach, toss well; set aside to cool. Arrange mushroom

caps in a single layer on a parchment paper-lined baking sheet. Add Feta, salt and pepper to

spinach mixture then divide filling evenly between mushrooms, mounding it in the center of

each. Drizzle mushrooms with remaining 1 tablespoon oil and bake until softened and juicy,

about 20 minutes.


Cauliflower with WF topping

Steam 2 cups cauliflower. Drain well. Place in dish for toaster oven. Preheat at 325. Dribble

Walden Farms Honey Dijon or Creamy Bacon over cauliflower. Follow serving size on WF

label. Place in toaster oven & heat for a few minutes being careful not to burn top.

Experiment with dressing of your choice.


Turnips in Mustard Sauce

3 medium turnips

2 tsp olive oil

Sea Salt and Pepper to taste

1-2 cups Fat free, low sodium chicken broth

2 tbsp mustard like coarse brown or your preference

1 tsp dried parsley or 1 tbsp fresh

Peel the turnips and cut into cubes. Heat olive oil in a skillet. Add the turnips and

season with salt and pepper. Cook on medium-high heat until turnips begin to brown

nicely. Add broth and simmer until broth has reduced to a small thickened pool and

the turnips are a golden brown and can be pierced with a fork. Reduce heat to low

and add in the mustard and heat through. Keep warm until ready to serve. Sprinkle on parsley

just before serving .This should make 2 servings


Ideal Caponata

2 tsp sea salt

1 lbs eggplant, cut into . inch cubes

1 14.5 oz can diced tomatoes, undrained

2 Tbsp white vinegar

1 Tbsp capers, drained

. tsp dried basil

. tsp sea salt

1/8 tsp pepper

1 Tbsp olive oil

1 cup chopped onion

. c chopped celery,

1 garlic clove, minced

Sprinkle 2 tsp salt over eggplant; stir well. Place eggplant in colander, and let stand 1 hour.

Rinse well; drain. Combine tomato & next 6 ingredients in a medium bowl; stir well & set

aside. Heat 1-1/2 tsp olive oil in a large nonstick skillet over medium-high heat. Add eggplant,

and cook, stirring occasionally, 13 minutes or until tender. Transfer to a plate. Add 1-1/2 tsp

olive oil to pan, and place over medium heat. Add onion & celery; cook, stirring occasionally, 4

minutes or until lightly browned. Add garlic; cook 1 minute. Add cooked eggplant and tomato

mixture to pan; stir well. Cook 3 minutes or until thoroughly heated. Serve at room

temperature. Tastes great in a salad, as a relish, or as a dip with celery sticks!


Cauliflower Roux

1 head of cauliflower (cut greens off)

(measure your cauliflower to determine serving size)

Steam Cauliflower – when tender put in blender (use water from steaming, about .

cups) Puree in blender – add kitchen bouquet for color. Makes approx. 4 cups roux


Creamed Cabbage

Garlic cloves ( how many you like)

Shredded Red cabbage enough for 2 generous helpings

IP leek soup with 2/3 cup water

Saute garlic until lightly golden. Add shredded red cabbage. Cover and cook over medium

heat until the cabbage is tender and has deepened in color. Remove from heat. Dissolve IP

Leek Soup completely until smooth. Warm it up on the stove or in your microwave (no more

than 50% power). Stir into the cabbage and serve at once, warm. This is a great way to

“cream” any of the veggies from the list of recommended vegetables. It would also be great

with leeks.


MASHED “POTATOES” with Leek or Chicken Soup

1 head of fresh cauliflower

Onion powder

Garlic powder

REALSALT (Sea salt), to taste

1 packet of Ideal Protein Leek soup or Ideal Protein Chicken soup

Optional: Wasabi Powder (gives it a zing () or 1-2 tsp. UDO’s Oil or Olive Oil

Steam or boil the cauliflower until it is very, very soft. Drain the

water. Add the seasonings (be creative) and add 1 packet of

any of the soup mixes (to taste). Add UDO’s or Olive Oil and mash well serve steaming hot.


Creamy & Delicious Spinach Soup:

1 bag of baby spinach, cleaned (any size)

Sea salt

Garlic powder, to taste

Onion powder, to taste

1 tbsp of dried dill weed, optional

. to 1 packet of Ideal Protein Leek soup or Ideal Protein Chicken soup

Bring 3 cups of sea salted water to boil then turn off the heat. Immediately immerse the baby

spinach in the water till completely wilted. Quickly drain the water from spinach and rinse

under cold water to preserve the spinach’s bright green color then squeeze all the excess

water. Make your Ideal Protein soup as you would usually by adding hot water minus 2

ounces of water. Pour half or more of the hot soup mixture into a blender and add 1/2 of the

cooked spinach. Add the seasonings. Blend well till smooth and creamy. Transfer the

remaining spinach to a large soup bowl and cover with the warm spinach cream. Enjoy!


Rosemary-Roasted Vegetable Medley

2 large medium-ripe tomatoes, each cut into 8 wedges

1 medium zucchini, cut into . inch thick rounds

1 cup sliced mushrooms

1 medium red onion, cut in half and thinly sliced

. cup extra virgin olive oil

Sea Salt & Freshly ground black pepper to taste

2 tbsp chopped fresh rosemary

Preheat the oven to 400F. Toss all ingredients together. Spread vegetables on a roasting

pan and cook 20 minutes or until the onions are tender


Smashed Zucchini Paste

2 tbsp olive oil

1 clove of garlic, finely chopped

1 small dried red chili, crumbled

3-4 small zucchini, unevenly sliced to add texture

sea salt and ground black pepper to taste

1/4 cup of fresh mint, chopped

juice of 1 lemon

Put 1/2 of the olive oil in a non-stick pan and fry your garlic and chilies for a couple of

minutes. Throw in the zucchini and stir them around to coat. Turn the heat down slightly and

put a lid on the pan. Give the pan a shake and stir every 5 minutes for 35 minutes. This will

prevent the zucchini from sticking and the lid will ensure that there is moisture in the pan.

When the zucchini is really soft with some chunky pieces and the rest almost pulped, remove

from the heat and taste. Season accordingly. At this point add the rest of the olive oil to

loosen. Add your chopped mint and lemon juice. Put it in the oven. Makes 2 – 4 servings. This

is really good stuffed inside an Ideal Protein Plain Crepe! Or you can cook the leek and/or

asparagus soup by pan frying it flat in a nonstick pan then baking


Veggie Variation

. ” slices of Zucchini, fennel bulb, Portobello mushrooms

Whole white button mushrooms or 2″ squares of green pepper

1 tbsp cider vinegar

2 tsp of Splenda or Stevia

1 tsp Paul Prudhome’s Vegetable Magic

1-. tsp olive or grape seed oil

. tsp sea salt

. tsp Louisiana Brand hot sauce

Large Ziploc Bag

Place all of the spice ingredients into the zipper seal disposable bag and mix with your hands

by massaging the outside of the zipper seal bag. Add your veggies and massage the spice

mix into and all over the slices and let sit in the bag. Fire up the BBQ on medium to mediumhigh

so that veggies will get good grill marks when they are placed on the grill. Great to add

to hot and cold salads.


Veggie Omelet

Celery, broccoli, scallions, mushrooms, tomatoes (combined amount of 2 cups)

IP Plain or Fine Herb and Cheese Omelette

10 oz water

1 tbsp garlic powder

2 tbsp onion powder

3 tbsp minced onion

1 tsp baking powder

1 pkg of Splenda or Stevia

Take celery, scallions, broccoli, and saute in a non-stick pan until they are at the desired

consistency and when almost done, add some fresh mushrooms. Add some tomato but don’t

cook the tomato too long. When this mixture is done add garlic powder, onion powder and

minced onions. Add hot water to a blender and add the Ideal Protein Omelet packet and

blend for a minute. Take some spray olive oil and spray a little on a non-stick pan and cook it

uncovered on medium heat on one side and then flip it over and cook it on the other side.

Take the veggies and put them on top of the omelet. Fold it over and enjoy a huge and

delicious tasting veggie omelet.


Kale Salad

Kale torn up into small pieces (nothing larger than 2" x 2")

juice of 1/2 lemon, or 1 tbsp apple cider vinegar or lime-garlic juice

1/4 tsp sea salt

pepper

olive oil

nuts (Phase 1 & 2 use 1/3 cup of soy nuts)

tomato

Rub the salt and the acid into the kale pieces. Let it sit for up to 5 minutes to wilt the kale a

little. Add the olive oil and pepper. Toss the kale with the oil. Sprinkle with the (soy) nuts.

Serve.


Turnip Chips

Peel the turnip and slice thinly preferably with a mandolin. Lightly toss or spray with olive oil

& season with sea salt & your choice of spices, coriander & thyme work nicely. Lay out in

single layer on baking pan lined with foil. Bake for approximately 15 minutes at 400 or until

crisp. You may also try some sort of spicy rub like smoked paprika or something spicy. Get

creative with your spices! Turnips are listed as one of the “select vegetables” on the Ideal

Protein


Kale Chips

bunch of kale,

washed and dried really well,

2 tsp of olive oil

. - . tsp of sea salt

Pre-heat oven to 350. Remove the stem for each kale leaf and rip or cut the leaves into bite

size pieces. There’s no need to be precise or exact, you can make them as big or small as

you like. Place kale in a large bowl and toss with olive oil and sea salt. Take a minute to

massage the kale, make sure each piece is lightly coated (this little step is very important).

Spread kale out amongst two rimmed baking sheets being sure not to overlap any of the

pieces. It is important that your kale is in a single layer because if the leaves are piled on top

of each other they will steam rather than bake which means they won’t get crunchy. Pop in

the oven for about fifteen minutes or until your leaves are crispy, crunchy!


BakedCauliflower

Cut cauliflower into bite size pieces. Mist with Olive oil. Add seasonings of your choice.

Bake @ 400 degrees for about 20 min.


Baked Asparagus

Spread asparagus on cookie sheet in single layer. Mist with olive oil. Salt & pepper. Bake @

400 for about 15 minutes.


Vegetarian Florets

. cup of leeks sliced in thin circles

1/2 cup (125 ml) broccoli florets

1/2 cup (125 ml) cauliflower florets

1 small onion, chopped

1 Ideal Protein Leek Soup and . cup of water

Saute the leeks 2 to 3 minutes in a drizzle of olive oil over medium heat in a non-stick pan.

Add the broccoli and cauliflower florets and continue to saute 3 to 5 minutes. Mix the leek

soup and dissolve any lumps before adding to the vegetables. Simmer for 2 minutes and

serve. (Equivalent to 1 Ideal Protein food. Yield: 1 serving)


Cauliflower Rice

1 head cauliflower (or however much you want)

To make this dish the most easily and to have it come out the best, three pieces of equipment

are very helpful:

A food processor, a microwave, a covered (or fairly tightly coverable) microwave-safe dish.

Process fresh cauliflower until it is the size of rice, either using the plain steel blade or the

shredder blade. Alternatively, you can shred it with a hand-held grater, or even use a knife, if

you have the dexterity to chop it up VERY finely. Microwave it in a covered dish for about 6

minutes. DO NOT ADD WATER. Cauliflower absorbs water like crazy, and the "granules" will

become gummy. To keep it fluffy, just let the moisture in the cauliflower do its work. Add

whatever seasonings you would normally use for rice or see fried rice recipe under main

courses.


Barbequed Vegetable Salad

Ingredients:

Salad:

3 zucchini

2 sweet red peppers

1 bunch green onions

8 tomatoes

6 asparagus

olive oil, as needed

salt and freshly ground pepper to taste

Dressing:

2 Tablespoons apple cider vinegar

1/2 cup olive oil

1 Tablespoon minced fresh basil

1 Tablespoon minced fresh oregano

Preheat barbecue medium-high. For salad: cut zucchini into strips and peppers into quarters.

Cut green onions in 2 lengthwise. Quarter tomatoes. Snap or cut off tough bottom part of

asparagus spears. Combine all vegetables in a bowl. Add a thin stream of oil, salt, and

pepper. Toss to coat uniformly. Grill vegetables in the basket or specific wok for the barbeque.

Cool. Cut vegetables into 1-inch pieces and transfer to serving dish. For dressing: pour

vinegar into a small bowl. Stir in oil, basil, and oregano. Drizzle over vegetables. Serve this

salad with chicken brochettes or Ideal Protein chicken soup.


Beef and Broccoli

Finely chop up cauliflower put it on a baking sheet and slip into the oven for 5 min at 350

degrees for your "rice" Steam your stew meat or stir fry meat in a pan (add a little bit of water)

put 2 handfuls of broccoli inside of the pan when the meat is finished cooking and cover with

a lid after about 2-3min. Pour Walden Farms Asian dressing over top, let it simmer for about

3-5 min, the dressing will thicken up as it cooks. And salt to taste.


Spinach Salad

20 oz fresh baby spinach

2 cups mushrooms, sliced

6oz fresh bean sprouts

1/2 cup soy sauce

Dressing

2 tbsp fresh lemon juice

1/2 to 3/4 freshly ground pepper

1 1/2 tsp Splenda or Stevia

1/8 medium onion

1 tbsp sesame seeds

1 cup canola oil

With a blender mix together soy sauce, lemon juice, pepper, Splenda, onion and sesame

seeds until onion is completely liquefied. Slowly add oil and blend for few more seconds until

homogeneous consistence. In a large salad bowl, mix baby spinach, sliced mushrooms and

bean sprouts. pour dressing on salad and serve


Cucumber Salad:

2 cucumbers cut in big chunks 1/2 inch x 1/2 inch

10 mint leaves, chopped

1/4 onion, finely cut

1/4 cup olive oil

juice of 1 lemon

salt and pepper

In a large Ziploc bag, mix all marinade ingredients and set aside. Make shallow incisions in

the steak so the marinade penetrates more. Let marinate in the refrigerator for at least 2

hours. In a large salad bowl, mix all cucumber salad ingredients, 30 minutes before serving.

Preheat barbeque at high temperature. Put steak on hot grill to seer. Season to taste. Grill for

about 5 minutes on each side. Serve steak rare or pinkish. Don't overcook flank steak-it

would get a bit stiff


Red and Green Salad

Dressing:

1 tsp Dijon mustard

1/2 tsp Splenda or Stevia

1 Tbsp lemon juice

2 Tbsp rice vinegar

1 tsp dried mint

1 tsp dried thyme

3 Tbsp olive oil

salt and white pepper to taste

Salad:

4 cups red leaf lettuce, washed and torn up

1/2 red onion, sliced very thin

10 radishes, sliced very thin

1 cucumber, diced

2 stalks celery, sliced

In a small bowl, mix dressing ingredients together. In a salad bowl, combine lettuce, onion,

radishes, cucumber and celery. Add dressing to salad and toss to coat all ingredients. Serve

immediately. If you have fresh herbs handy, replace dried mint and thyme with 1 Tablespoon

each fresh mint and thyme. You could also garnish your salad with alfalfa sprouts or other

kinds of sprouts or shoots (snow peas, mustard or radish shoots, among others), which you

will find in the fresh vegetables section of your grocery store. These sprouts are not only

delicious; they are also very healthy! Serve this salad with a barbequed beef flank steak or

Ideal Protein leek soup.


Hot spicy shrimp salad

7oz shrimp tail off and deveined

3/4 cup mushrooms sliced

3/4 cup zucchini

1/2 cup red pepper

lettuce sliced

1 tsp olive oil

hot sauce to taste

Take olive oil add to frying pan and cook shrimp, red pepper, zucchini, mushrooms until

shrimp are done and vegetables are the consistency you like. Add hot sauce to taste and stir

around the frying pan coating shrimp and vegetables. Pour on shredded lettuce and enjoy.

Almost Deep Fat Fried Cauliflower

1 head of fresh cauliflower

1-2 tsp extra virgin olive oil

1-2 tsp garlic powder

1-2 tsp chili powder

sea salt

fresh black pepper to taste

Wash and break apart cauliflower. In a container you can put a lid on, put cauliflower in drizzle

with olive oil, sprinkle with garlic powder, chili powder, salt, pepper.

Add lid and shake it until cauliflower is coated. Put in metal 9x13 pan, cover with aluminum

foil, bake at 350 for 20 minutes, and take out remove foil, put back in oven for another 10-15

minutes. When it comes out, it is almost crunchy like deep fat fried cauliflower. If you dip it in

the Walden Farms ranch dip it's even closer.

Chop lettuce, break up cauliflower, microwave bacon and tear into pieces, chop green onions,

toss in big bowl.

Mix Mayo, Sour Cream, Splenda, and a splash of vinegar. Pour dressing over lettuce mixture

right before serving.


Mixed Green Salad from the Greek Islands

Ingredients:

Dressing:

3 to 4 Tbsp extra-virgin olive oil

2 to 3 Tbsp apple cider vinegar

freshly ground black pepper

Salad:

1 small head romaine lettuce, cored and leaves separated

1 bunch arugula, trimmed and finely chopped

3 to 4 sprigs watercress, finely chopped

3 green onions, thinly sliced

4 sprigs fresh dill, finely chopped

3 to 4 sprigs fresh mint, thinly sliced

1/2 cup coarsely grated cucumber

1 small fennel bulb, trimmed and very finely chopped or grated

salt

In a small bowl, whisk together the oil, vinegar, and plenty of pepper. Set aside. Stack half the

lettuce leaves, roll them up and cut crosswire into thin slices. Repeat with the remaining

lettuce leaves. In a large bowl, combine the lettuce and other greens, green onions, dill, mint,

cucumber, and fennel. Whisk the dressing again and pour it over the salad. Add salt to taste,

toss, and serve.

It is important to cut the greens at the last moment and to slice them very thin. If they are

coarsely cut, the salad will taste different. Serve this salad with pork tenderloin or add Ideal

Protein smoked soy nuts.


Vegetable Soufflé

Ingredients:

4 egg whites

2 cups of your favorite vegetable(s) shredded

1 packet of Ideal Protein Maple Oatmeal

Olive oil Seasoning, to taste

Preheat oven to 350 degrees Fahrenheit. Place Maple Oatmeal in blender and process until

finely ground. Place shredded veggies in medium to large bowl. Prepare souffle dish by lightly

spraying with olive oil, then dust with ground oatmeal, shaking excess oatmeal into veggies.

Combine oatmeal, seasonings, and veggies, stirring until completely coated (this is especially

important if working with high-moisture veggies such as zucchini.) Beat egg whites until stiff.

Fold half of beaten egg whites into veggies, mix thoroughly to get eggs to blend with mixture,

and then gently fold in the remaining whites. Pour into prepared dish and bake for 20 minutes

or until firm.


Seafood Salad

Preparation Time: 15 minutes Marinating Time: About 4-6 hour

Salad:

1/2 red onion, finely chopped

2 celery stalks, finely chopped

1 sweet green pepper, diced

1 Pollock pack, in chunks

2 big handfuls cooked shrimps

Other cooked or smoked fish that you like, in chunks

Sea salt and pepper, to taste

A pinch of garlic powder

1 Tablespoon dried parsley

1 Tablespoon dried dill

Dressing:

1/3 cup olive oil

1 Tablespoon Dijon mustard

2 Tablespoons fresh lemon juice or apple cider vinegar

2 green onions, finely chopped

1/2 celery stalk, finely chopped

salt and pepper, to taste

In a large bowl or a salad bowl, mix salad ingredients. In a small bowl, mix all dressing

ingredients. Stir dressing in salad and let marinate in the refrigerator for a few hours so that

the aromas mix well. Serve chilled over a bed of leaf lettuce.


Oven Roasted Vegetables

1 medium zucchini, sliced

1 medium green pepper, diced

1 pound fresh asparagus, cut into pieces

1 red onion, sliced

Fresh mushrooms

3 Tablespoons olive oil

Salt and pepper, Mrs. Dash, or other seasonings

Heat oven to 450 degrees. Place all ingredients in a bowl with a lid; toss to coat. Place

vegetables in a large roasting pan in a single layer. Bake for 30 minutes, stirring occasionally

until veggies are lightly browned and tender.


Guiltless Coleslaw

4 cups coleslaw mix, or plain cabbage mix

1 medium green pepper, finely chopped

5 tbsp Splenda

5 tbsp cider vinegar

. cup water

. tsp sea salt

1/8 tsp pepper

In a large bowl, combine the coleslaw mix and pepper. In a smaller bowl, combine the rest of

the ingredients. Pour over the cabbage mixture. Toss to coat. Cover and refrigerate for at

least 4 hours or overnight. Yield: 6 servings


Spicy Southwestern Slaw

1 bag shredded cabbage

1/3 cup minced cilantro

1/3 cup diced red onion

Dressing:

4 cloves garlic, minced

1 tsp. Dijon mustard

2-3 packets Splenda

1/2 tsp. sea salt

1/2 tsp. black pepper,

1 small serrano pepper, seeded and finely minced (optional)

Combine cabbage, cilantro, and onion in a bowl. whisk dressing ingredients together and pour

over salad.


Egg Salad

6 hard-boiled eggs

2 Tablespoons mustard

1-2 teaspoons Dill Pickle juice

Dice eggs in bowl; add mustard and dill pickle juice. Stir and enjoy. Ideal main meals


Let the Crockpot do the work.

Three packets of IP soups (Chicken, leek or asparagus

Four cups of chicken broth

Three cups vegetables

16 oz. of chicken cut in 1 inch chunks

Garlic and sea salt to taste and your choice of herbs and spices

Pour 30 oz. of low fat broth in blender. Add content of three packets of ideal protein soup and

blend until smooth. Pour into crockpot. Add chicken and assorted veggies

Simmer 4-6 hours


Ceviche

2 lbs Shrimp

1/2 lbs of white fish (you can use just fish, just shrimp or a combination of both)

3 large limes

1 lemon small

1 medium tomato, diced

Smash up or finely chop the garlic and mix with the salt. Place the egg white and mustard in a

bowl and whisk. Then slowly start to add your olive oil bit by bit. Once you’ve blended in a

quarter of the olive oil, start to add the rest in larger amounts. Then add the garlic and lemon

juice, along with any optional extra flavors you desire such as basil, fennel tops or dill. To

finish, season to taste with the sea salt, freshly ground black pepper and lemon juice.

Vegetarian Delight

. cup broccoli florets

. cup cauliflower florets

1 small onion, chopped

1 packet Ideal Protein Mushroom Soup

In a non-stick skillet over medium heat, saute the onion for 2 to 3 minutes. Add the broccoli

and cauliflower and saute for about 5 minutes. In a bowl, mix the asparagus soup with . cup

hot water and add to the broccoli-cauliflower mixture. Simmer for 2 min minutes. Serve.



Taco Salad

2 cups of celery, green peppers and mushrooms chopped coarsely or finely, as you wish

1 Ideal Protein Vegetable Chili

Sea salt

Seasonings of your choice

One portion of your favorite greens

Fresh tomato salsa

Fresh raw red onion, chopped

Fresh lemon and lime and Hot sauce optional

Drizzle a little olive oil in a pan. Add chunks of celery, green pepper and mushrooms and stir

fry till ‘al dente’ Season with sea salt and your favorite seasonings. I recommend the organic

Mexican Fiesta seasonings, a blend made of dehydrated chili peppers, dehydrated onion,

tomato powder, paprika, cumin, dehydrated garlic, cilantro, oregano, red pepper and lemon

peel. Meanwhile, cook the vegetable chili as directed on packet. When both are cooked to

perfection, mix them together and place over a bed of your favorite greens. Top with fresh

tomato salsa, more chopped raw red onion, a splash of lemon or lime and hot sauce, if you

like. Delicious!


Cauliflower Fried Rice

You can use raw meat, shrimp or prawns. Just make sure it’s in small pieces and thoroughly

cooked before adding the eggs.

You can use this without the meat as a side dish. The variations are endless: a bit of curry

powder, some grated lemon rind to go with fish, some chili powder…

2 lbs. trimmed cauliflower

4 Tbsp. vegetable oil

4 cloves garlic, minced

3-4 cups diced, cooked meat

3 eggs

1 tsp. salt

2 green onions, thinly sliced

1/2 tsp. freshly ground black pepper

Splash of soya sauce to taste

Grate the cauliflower using the medium sized holes of a grater or a food processor to finely

chop. Grate the core too. With your hands squeeze out as much water as you can. This may

not be necessary for some cauliflower as they vary in degree of wetness


BLT Salad-(Phases 3-4)

1 Lb. turkey bacon or 2 boxes of Precooked Turkey Bacon

2 Head of Romaine lettuce, washed and cut up

3 large ripe Roma tomatoes or your favorite tomatoes

1 cup Kraft fat free mayo (available at Hy-Vee)

1 tsp Mrs. Dash or just use salt and fresh pepper

Can also add onion if you like

Cook bacon (I use the Hy-Vee turkey already cooked, just microwave for 1 min.), Chop

lettuce, tomatoes, bacon, and onions. Layer in salad bowl, lettuce, tomatoes, onion, thin layer

of mayo, bacon. You should get about 2 layers. Salt and pepper. Enjoy!


Cobb Salad-(Phases 3-4)

6 c sliced romaine lettuce

1/2 pound grape tomatoes, halved

4 cups shredded cooked chicken

1 large red onion or vidalia

2 ripe avocados, peeled and diced

1 pound cooked shrimp

1 cup of Low-fat Blue Cheese dressing or Low-fat Ranch

1 cup blue cheese chunks

1 lb. turkey bacon or 1 box precooked turkey bacon (Hy-Vee)

Layer ingredients as follows in salad bowl:

romaine lettuce, tomatoes, chicken, avocados, onions, shrimp

Sprinkle with blue cheese crumbles, refrigerate 1 hour before serving. May use low-fat Blue

cheese dressing or Low fat Ranch. Spread dressing on salad and then sprinkle with bacon.


Salad-(Phases 3-4)

1 Head of Lettuce

1 Head of Cauliflower

5 or 6 Green Onions

Turkey Bacon (Hy-Vee ready to eat, just microwave for 1 minute)

1 cup Fat Free Mayo or Kraft Light Mayo with Olive Oil

1 cup Fat Free or Light Sour Cream

1 cup Splenda or Delecta (Hy-Vee's brand)

White Vinegar


Turkey Waldorf Salad-(Phases 3-4)

3/4 c low-fat Ranch dressing

3 Tbsp vinegar (any kind)

2 Tbsp SPLENDA

1/4 tsp black pepper

1 bag coleslaw mix

1 pkg (9oz) precooked carved turkey pieces

1 red apple or green apple

3/4 c walnuts

In small bowl combine ranch dressing, vinegar, Splenda, and black pepper.

Combine slaw mix, turkey, apples, and walnuts. Drizzle with dressing mixture and stir.

Refrigerate 1 hour before serving.

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