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Tips and Recipes

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Here are some tasty tips from our dieters:


1. Take the Ideal Protein vanilla pre-made shake and add the Walden Farms strawberry syrup for a yummy strawberry milk experience!

2. Take ice, water and a Crystal Light and blend into an Icee for a guilt free treat you can have to cool you down in this hot weather!

3. Mix your vanilla pudding according to the directions then place in your freezer until PARTIALLY frozen. Top with Walden Farms caramel or chocolate syrup for a delicious sundae treat!

4. Dip your favorite Ideal Protein bar into the Walden Farms caramel or chocolate syrup. MMMM!!!

5. Want a chocolate-peanut butter smoothie? Mix Ideal Protein chocolate pudding as directed but add double the water. Add Walden Farms chocolate syrup and Walden Farms peanut spread to taste. Mix in blender.

6. Is your salad boring? Use the Ideal Protein BBQ or Salt & Vinegar ridges as croutons. The Ideal Protein soy nuts add delicious crunch too!

7. Add Walden Farms pancake syrup to your Ideal Protein maple oatmeal.

8. Take a half of a package of the Apple Cinnamon Soy Puffs and add add a half of a container of the Vanilla UHT pre made drink to make cereal. Make sure you count this as half of a restricted product.

9. Take half a package of chocolate soy puffs and mix it with half a package of the peanut butter soy puffs to get the peanut butter cup experience.

10. Take the chocolate drink mix, mix with 1/3 cup of water and about 1/2 cup of crushed ice and blend with the "Bullet blender" or regular blender.


Craving buffalo wings?

  • 5 oz. boneless, skinless chicken breast cut into slices

  • Frank's Red Hot sauce

Marinade the chicken in Frank's Red Hot for 1 hour.

Bake chicken slices at 350 degrees until done. Or you can take whole chicken breasts, put in your crock pot, pour the Red Hot over and cook on low for 6 hours. Great tip if you are busy.

Serve with celery and Walden Farms bleu cheese dressing.


Asparagus Guacamole

Looking for a healthy, good tasting salsa or guacamole replacement? Look no further. Try this with the BBQ ridges or the salt & vinegar ridges. It is also a great meat and vegetable dip. Would be wonderful with marinated, chicken or beef skewers. Delightful, with a zing.


  • 12 spears cooked asparagus chopped

  • 1 can chopped green chilies

  • 1/2 can jalapenos

  • 1/2 C. onion (sweet)

  • dash nutmeg

  • 1-2 cloves garlic

  • 2 tsp olive oil

  • 1/2 lemon squeezed

  • Salt & pepper to taste


Blend or puree to desired consistency

Chicken with Harissa & Tomatoes

4 Boneless, skinless Chicken Breasts

2 tsp. Harissa (you can get this spice at the Market and More by the Rialto)

1 tsp. olive oil

1 tsp dried oregano

2 c. cherry tomatoes


Heat oven to 400 F. Put the chicken into a medium roasting tray, then rub with the harissa, oil and oregano.


Cover with foil and roast for 5 minutes, then remove the foil and add the cherry tomatoes to the tray. Roast for 10 minutes more until the tomato skins start to split and the chicken is cooked through.


There are 4 servings. Please note that the tomatoes are on the occasional (no more than twice a week) vegetable list.



Glazed Salmon

Serves 2

14 ounces of salmon (enough for 2 fillets)

2 tablespoons of Spenda

1 1/2 teaspoons of dry mustard

1 tablespoon of soy sauce

1 1/2 teaspoons rice vinegar (make sure it is the 0 carb rice vinegar)

1/4 teaspoon Walden Farms Pancake Syrup


Mix together the Splenda, mustard, soy sauce, vinegar and syrup in a small dish. Separate out 1 tablespoon of this mixture and set aside in a separate dish.


Place the salmon fillets on a plate and pour the larger quantity of the sauce moisture over the salmon. Turn each Fillet so that both sides are coated with the glaze. Let the fish sit for a few minutes with the skinless side down in the sauce.


You can either grill it or broil it. If you broil it, spray the skillet with Pam. You will cook it for about 5 minutes per side. Baste once, when turning, with the sauce mixture that you reserved before you cook the other side. Drizzle the reserved seasoning mixture over each piece before serving.


Serve with steamed vegetable medley of cauliflower and broccoli. Enjoy!



All-American Turkey Burgers

Serves 3

15 ounces of ground turkey

1/2 medium onion (finely chopped)

1 stalk of celery, finely chopped

1 teaspoon of dried thyme

1 tablespoon of Walden Farms Thick and Spicy BBQ sauce

1 tablespoon of Tabasco (or less if you don't like it spicy)

1 tsp. Soy Sauce


Preheat your grill. Combine all of the ingredients and form into 3 burgers. Grill until done. Use two ice berg lettuce pieces as your "bun".



Turnip Fries

Serves 3

Take 4 turnips, peel and slice into "pinky" size strips. Toss with 2 tsp. olive oil and add seasonings you like (I like our Redmond's onion and garlic salts and pepper). Lay out on a baking sheet and bake at 400-425 until browned. They will not "crisp up" like regular fries but rather have a consistency like McDonald's fries.



Shrimp & Spinach Stuffed Portabella Mushrooms

Serves: 2

Prep & cook time: 25 minutes



2 portabella mushrooms

1/8 c. chopped green onions

1 clove garlic

1 1/2 c. spinach

5 large shrimp

2 tsp. olive oil

1 tbsp chopped fresh basil

1 Roma tomato


*This would be a recipe you could do once or twice a week since the tomato is on the list of occasional vegetables.


Broil or grill the portabella mushroom caps after removing the gills and stem. Chop up the stem and saute with the garlic, green onions and spinach in your 2 tsp. of olive oil. Chop up the shrimp in to small pieces and add the sauteed vegetable mix when soft and use a spoon to combine. Stuff the portabella mushroom caps with this mixture. Bake at 350 degrees for about 15 minutes. Chop up your tomato and basil and sprinkle over the top before serving.



Grilled Zucchini

(serves 6 people)

6 medium zucchini

3/4 teaspoon sea salt

1/2 teaspoon black pepper

1/4 c. extra virgin olive oil

2 tablespoons fresh lemon juice

2 teaspoons coarse ground mustard

1/4 teaspoon splenda


Prepare the grill for indirect heat cooking over medium hot temperature. Trim zucchini and halve lengthwise and toss with salt, pepper and 2 tablespoons of olive oil in a large bowl. Oil the grill rack and grill the vegetables directly over the hottest part of the coals, covered only if using a gas grill, turning over once, until grill marks appear, about 6 minutes total. Move vegetables to area of the grill with no coals underneath and grill, covered, until tender about 4 minutes more. Transfer to a platter. While the vegetables are grilling, whisk together the lemon juice, mustard, sugar and remaining 2 tablespoons of olive oil in a small bowl and pour dressing over vegetables before serving.



Chipotle Lime Grilled Chicken

(serves 6)

1/4 c. fresh lime juice

6 teaspoons of olive oil

2 1/2 tablespoons chipotle tabasco

3/4 teaspoons sea salt

6 boneless, skinless chicken breasts

1 teaspoon Splenda


Prepare the grill for cooking over direct heat with medium hot charcoal (moderate heat for gas)


Stir together the lime juice, olive oil, Tabasco and salt in a liquid measuring cup. Put the chicken breasts in a sealable bag and add 1/3 c. of the marinade (reserve remainder in a cup). Seal the bag and force out the excess air. Marinate the chicken at room temperature for about 15 minutes. Stir the splenda into remaining marinade until dissolved to make a sauce.


Grill the chicken (discarding the marinade that was in the bag) on lightly oiled grill rack, covered only if using a gas grill, turning chicken over occasionally and moving it to avoid flare-ups if necessary, until cooked through, about 8-12 minutes total.


Brush both sides of the chicken with some of the reserved sauce, continue to grill, turning over once, until lightly browned, about 1 minute more. Serve chicken drizzled with remaining sauce.



Grilled pork chops with garlic/lime sauce

(serves 4)

1/4 c. fresh lime juice

1 garlic clove, minced

1/4 teaspoon red pepper flakes

6 teaspoons of olive oil

2 tablespoons chopped fresh cilantro

6 boneless pork loin chops (5 ounces each)


Whisk together lime juice, garlic, red pepper flakes and 1/4 teaspoon of sea salt, then add oil in a slow stream, whisking well. Whisk in cilantro. Prepare a gas grill for direct heat cooking over medium-high heat. Pat pork dry and season with salt and pepper. Oil grill rack and then grill pork chops, covered, turning over once, until cooked through, about 5-6 minutes total. Drizzle with some vinaigrette.



Grilled lemon and garlic chicken

(serves 5)

5 skinless, boneless chicken breasts

3 teaspoons of olive oil

3 garlic cloves (minced)

1 teaspoon lemon zest

2 teaspoons of freshly squeezed lemon juice

1/8 teaspoon Redmond season salt (you can get this at our office)

1/8 teaspoon Redmond sea salt

1/4 teaspoon pepper


Preheat the grill. In a small bowl, combine the garlic, oil, lemon zest, lemon juice and season salt, salt and pepper. Brush the mixture over the chicken breasts and grill them for 8-10 minutes per side until they are no longer pink. Serve



Steak fajita salad

(serves 2)

4 teaspoons olive oil

1/4 teaspoon red pepper flakes

1/2 teaspoon chili powder

1/4 teaspoon pepper

1 green pepper, cut into strips

8 mushrooms, sliced

10 ounces of flank steak, cut into strips

1/4 cup onion, cut into strips

2 medium Roma tomatoes

romaine or iceberg lettuce


Combine the 2 teaspoons oil, red pepper flakes, chili powder and pepper. Pour into a large zip lock bag. Place steak in bag and toss to coat. Marinate for 1 hour. Grill or cook steak in a pan. In a medium skillet, heat remaining 2 teaspoons of oil and saute the green pepper and mushrooms until tender. Cut the steak into slices against grain. Cut up your lettuce and place on your plate. Top with your flank steak, sauteed vegetables, raw onion and tomatoes. Top with Walden Farms Chipotle Ranch dressing.



Turkey/Portabella Open Faced Sandwiches:

Take 5 ounces of ground turkey and shape into a burger. Grill. Take a portabella mushroom and grill. Serve the turkey burger on top of the mushroom as an "open faced sandwich". She enjoyed topping it with Walden Farms ketchup and Walden Farms Mayo. Top with a slice of tomato and enjoy!

Pork Tenderloin with shallots and string beans

(serves 4)

1 teaspoon dry mustard powder

1/2 teaspoon coriander

1/2 teaspoon salt, divided

1/4 teaspoon black pepper

1 tablespoon grape seed oil

1 pork tenderloin

7 small shallots (about 12 ounces), peeled and sliced lengthwise

Cooking spray


1 lb string beans, stem ends trimmed

1 1/2 teaspoon fresh rosemary, chopped

1/2 c flat leave parsley


Preheat oven to 375. Stir together the mustard powder, coriander, 1/4 teaspoon of salt and black pepper in a small bowl. Heat the grape seed oil in an ovenproof skillet over medium high heat. Add the tenderloin and cook for 3 minutes per side. Remove and add shallots, toss and cook for 2 minutes. while shallots cook, rub tenderloin with spice mixture. Return tenderloin to skillet and put in the oven and bake for 20 minutes or until the meat reaches 155 on a meat thermometer.


When the pork is almost done, heat a medium sized skillet over medium high heat and coat with cooking spray. Add the string beans and remaining salt and cook for 1 minute, then add 2 tablespoons of water. Cook for 3 more minutes or until just tender. Sprinkle the rosemary over the dish. Transfer to a serving dish.


Remove the pork and put on a plate. Add parsley. Slice the tenderloin and serve with green beans.



Shrimp, Asparagus & Mushroom Stir fry

Serves 4

1 Tbsp. grape seed extract oil

1 c. sliced mushrooms

1 large bunch asparagus, trimmed and cut on diagonal into 1" pieces

1 pound large shrimp, peeled and de veined

sea salt

fresh ground pepper

2/3 c Walden Farms Asian Dressing

1/2 c. chopped fresh basil


1. Heat a large, nonstick pan over high heat. Add Grapeseed oil. Add the mushrooms and asparagus and stir fry until the vegetables are almost tender, about 6 minutes.


2. Season the shrimp with salt and pepper to taste. Add them to the pan and cook for about 3 minutes, stirring often. Add the Walden Farms Asian Dressing. When the shrimp are cooked through and the sauce is hot (after about 2 minutes), stir in the basil. Season with salt and pepper to taste. Enjoy!




6 servings

Are you getting tired of your "old" vegetable dishes? Ratatouille is a GREAT way to get in a lot of vegetables, your olive oil as well as some great flavor. NOTE: This has Eggplant and Tomatoes, so you can only have this once a week as both of these vegetables are on the "Occasional Vegetable list".




1/4 c. olive oil

3 bell peppers, cut into one inch squares

2 eggplants, cut into 1/2 inch cubes

2 zucchini, cut into 1/2 inch cubes

4 cloves garlic, minced or crushed

2 pounds of tomatoes, chopped

1 tablespoon minced fresh thyme

salt and pepper to taste

1/4 cup chopped fresh basil.


Heat olive oil in a heave soup pot on medium heat. Chop the bell peppers and add them to the pot, stirring well. Chop the eggplants and add to the pot, stirring well to coat the eggplant with oil. At this point, the olive oil will have soaked into the eggplant, so you will need to stir often to keep things from burning until they soften some. Chop the zucchini and stir it in once the eggplant has softened a bit. Chop the garlic and add the vegetables, stirring well. Chop the tomatoes and add them. Mince the thyme and add it along with the salt and pepper to taste, Stir well and cook for two to three minutes. Turn down the heat and cover the pot. Simmer until everything is soft and well blended, about 40 minutes. Stir in basil and remove from heat.


You could also try layering your cooked vegetables in a casserole dish and baking it in your oven. Maybe also add some cut up chicken.



Brussel Sprouts with a Mustard Vinaigrette

4 servings

NOTE: Brussel sprouts are also on the "Occasional Vegetable" list.



24 brussel sprouts, ends trimmed and cleaned

2 tablespoons white vinegar

8 teaspoons of olive oil

1 tablespoon Dijon mustard

1 teaspoon splenda

3 tablespoons minced flat leaf parsley

salt and pepper


Prepare a vinaigrette with the vinegar, olive oil, mustard, splenda and a pinch of salt and pepper.


Cook the brussel sprouts using your favorite method (grill, boil, etc.) If you don't have a favorite method, you can boil them in salt water for about 12 minutes.


Drain the sprouts and serve them in a salad bowl. Pour the vinaigrette on top and mix to coat. Let sit for 10 minutes and serve warm.



Asparagus and Mushroom Frittata

Serves 4

4 teaspoons of grape seed oil

1 cup of mushrooms

1/2 teaspoon sea salt

1 pound of Asparagus, tough ends snapped off, cut spears diagonally into 1 inch lengths

8 eggs, lightly beaten

3 green onions, sliced thin

Heat grape seed oil in a large frying pan over medium high heat. Add mushrooms and salt and cook, stirring occasionally, until the mushrooms are done. Add asparagus, reduce heat to medium low and cook, covered until the asparagus are barely tender, approximately 7 minutes. Pour eggs in and cook until almost set, but still runny on top, about 2 minutes. While cooking, preheat oven broiler. Top with fresh green onions. Enjoy this breakfast meal for your dinner.



Sirloin Kabobs

Serves 4

1/8 cup soy sauce

2 tsp. splenda

2 tablespoons of distilled white vinegar

1/4 teaspoon of garlic powder

1/4 teaspoon Redmond seasoning salt

1/8 teaspoon pepper

20 ounces of beef sirloin steak, cut into 1 1/2 inch cubes

1 green bell pepper, cut into 2 inch pieces

1 zucchini

1/2 pound fresh mushrooms, remove the stems


1. In a medium sized bowl, mix the soy sauce, splenda, vinegar, garlic powder, seasoning salt and pepper. Reserve half of the mixture for basting. Put the steak in a resealable bag, pour the other half of the mixture in the bag and seal. Refrigerate at least 8 hours or overnight.


2. Bring a saucepan of water to a boil. Add the green peppers and cook for one minute, just to blanch. Drain and put aside.


3. Preheat the grill for high heat. Place the steak cubes, green peppers, zucchini and mushrooms onto your skewers in an alternating pattern. Discard the marinade in the bag.


4. Cook the kabobs on the grill for 10 minutes or until your desired doneness. Baste frequently with the reserved marinade during the last five minutes of cooking.



Shrimp and Asparagus

Serves 4

1/2 lb fresh asparagus

3 cloves of minced garlic

8 teaspoons of olive oil

2 tablespoon lemon juice

1 3/4 pound medium shrimp, peeled and de veined

1 pound of mushrooms, thinly sliced

salt and pepper to taste


1. In a small saucepan, boil or steam the asparagus in enough water to cover until tender, slice into 1 inch pieces.


2. In a large saucepan, saute the garlic in the olive oil over medium low heat until the garlic is golden brown.


3. Place the mushrooms in the pan and cook until tender.


4. Place the shrimp in the saucepan and cook until the shrimp turns pink.


5. Add the sliced asparagus. Add the lemon juice and heat through.



Asparagus Ham Salad

Serves 6

1 pound fresh asparagus, trimmed

6 teaspoons of olive oil

1/4 cup cider vinegar

1 tablespoon Dijon mustard

1/2 teaspoon Redmond Sea salt

1/4 teaspoon pepper

1/2 teaspoon Splenda

1 cup diced fully cooked lean ham

3 green onions, thinly sliced


1. In a skillet, cook the asparagus in a small amount of water until tender but still crisp, about 6-8 minutes, drain well. Cover and refrigerate for at least 1 hour.


2,. Combine the oil, vinegar, mustard, salt, pepper and Splenda in a jar. Put the lid on the jar and shake well. Refrigerate for at least 1 hour. Place the asparagus in a serving bowl. Top with ham, onions and dressing.



Shrimp Dijonnaise

Serves 2

1/2 cup lemon juice

4 teaspoons olive oil

2 tablespoons Dijon mustard

1 tablespoon Worcestershire sauce

3 minced garlic cloves

14 ounces of uncooked, large shrimp, peeled and de veined


1. In a large re-sealable bag, combine the lemon juice, oil, mustard, Worcestershire sauce and garlic. Add the shrimp. Seal the bag and turn to coat. Refrigerate for at least 4 hours, turning occasionally. Drain and discard marinate. Broil shrimp 4 inches from the heat for 4 minutes or grill until done.



Cider Vinegar Chicken

Serves 6

6 boneless, skinless chicken breasts (5 ounces each)

5 teaspoons of garlic salt

1 cup cider vinegar

1/4 teaspoon ground pepper


1. Preheat the oven to 350 degrees.


2. Place chicken breasts in a 9 x 13 inch baking dish. Sprinkle with the garlic salt, then pour vinegar over all.


3. Bake at 350 degrees for 35 minutes or until chicken is browned and cooked through and juices run clear.

Roasted Garlic Lemon Broccoli

Serves 6


2 heads of broccoli, separated into florets

3 teaspoons of extra virgin olive oil

1 teaspoon Redmond's Garlic salt

1/2 teaspoon ground pepper

1 clove of garlic, minced

1/2 teaspoon of lemon juice


1. Preheat oven to 400 degrees.


2. In a large bowl, toss the broccoli with the olive oil, sea salt, pepper and garlic. Spread the broccoli out evenly on a baking sheet.


3. Bake in the oven until the florets are tender enough to pierce the stems with a fork, approximately 15 to 20 minutes. Transfer to a serving plate. Squeeze lemon juice over the broccoli before serving.



Sweet and Salty Chicken

Serves 6

6 boneless, skinless chicken breasts

2 tablespoons of minced oven

2 tablespoons of crushed garlic

1/1/2 teaspoons of poultry seasoning

1/4 cup soy sauce

2 teaspoons of Splenda


1. Preheat oven to 425 degrees.


2. Place chicken in a 9 x 13 inch baking dish. Sprinkle with onion, garlic, seasoning, soy sauce and sweetener.


3. Place foil over the pan and bake for one hour at 425 degrees or until juices run clear.

Maple Grilled Pork Tenderloin

Serves 6


2 pounds of pork tenderloin

2/3 cup Walden Farms Maple Pancake Syrup

1/4 cup Dijon Mustard

1/4 teaspoon chili powder

1/4 teaspoon salt


1. Place meat in a large re-sealable bag. In a bowl, combine the syrup, mustard, chili poser and salt. Pour over the tenderloin, seal and refrigerate for at least 4 hours, turning occasionally.


2. Prepare the grill for indirect heat.


3. Remove the meat and discard the marinate. Grill for 15 to 25 minutes or to desired doneness.



Adobe Sirloin

Serves 4

1 lime, juiced

2 tablespoon minced garlic

1 teaspoon dried oregano

1 1/2 teaspoon ground cumin

2 tablespoons finely chopped canned chipotle peppers in adobe sauce (count this towards your occasional vegetable list)

4 beef sirloin steaks

salt and pepper to taste


1. In a small bowl, mix the lime juice, garlic, oregano and cumin. Stir in chipotle peppers and season to taste with adobe sauce.


2. Pierce the meat on both sides with a sharp knife. Sprinkle with salt and pepper and place in a glass dish. Pour lime and chipotle sauce over the meat and turn to coat. Cover and marinate in the refrigerator for 1 to 2 hours.


3. Preheat the grill on high.


4. Place the steaks on the grill. Discard the marinate. Grill the steaks for 5-6 minutes per side or until desired doneness.

Salmon with a Soy Sauce and Fresh Ginger sauce and greens:

Serves 2


*adapted from a recipe from the book In the Kitchen with a Good Appetite by Melissa Clark. This was printed in the Relish Magazine in the Casper Star Tribune.


3 teaspoons grape seed oil

3 garlic cloves, chopped

1 slice peeled fresh Ginger

1 pound mustard greens or kale, cleaned, stemmed and torn into pieces

1 tablespoon soy sauce, plus additional for drizzling

2 wild salmon filets

1/4 teaspoon Redmond's sea salt


1. Heat oil in a large skillet. Add garlic, ginger and saute until fragrant and translucent, about 2 minutes. Add greens, soy sauce and water and saute until greens wilt, about 2 minutes.


2. Spread greens in bottom of pan. Top with salmon. Cover pan, reduce heat to medium and let fish steam until just thoroughly cooked, about 6 minutes. serve fish on top of greens and drizzle with soy sauce.



Egg and Vegetable Casserole

Serves 4: (2 eggs are one lean protein amount for the Ideal Protein protocol).

Cooking spray

4 teaspoons grape seed oil

1 zucchini, thinly sliced

1 red bell pepper, chopped

1 cup spinach

8 mushrooms, thinly sliced

1/2 cup fresh green onions, sliced

8 large eggs, at room temperature

1/4 c. water


1. Preheat oven to 350 degrees.


2. Put the 4 teaspoons of grape seed oil in a frying pan. Add the spinach, zucchini, red bell pepper and mushrooms, salt and pepper. Cook over medium heat until vegetables are tender. Let cool for 5-10 minutes. Spray your 8x8 pan with cooking spray. Place cooled vegetables in your 8x8 pan.


3. In a large bowl, combine the eggs and water. Pour the egg mixture over the vegetables. Bake for 40-45 minutes until the eggs are set.


4. Sprinkle sliced fresh green onion over the top.



Chili Smothered Fries

Serves 3

Cook 3 packages of Ideal Protein Chili as directed.


Take 4 turnips, peel and slice into "pinky" size strips. Toss with 2 tsp. olive oil and add seasonings you like (I like our Redmond's onion and garlic salts and pepper). Lay out on broiler sheet and bake at 400-425 until browned. They will not "crisp up" like regular fries but rather have a consistency like McDonald's fries.


Pour your chili over your turnips fries and enjoy!


Fresh Vegetable and Chicken Salad


1 head broccoli in bite size pieces

1 head cauliflower cut up in bite sized pieces

1/2 red onion, chopped

4 stalks of celery, sliced

1 red pepper, chopped

1 orange pepper, chopped

1 yellow pepper, chopped

1 green pepper, chopped

1 package of grilled chicken fajita meat, cut into bit sized strips (you can either bake your own or you can get it at Sam's Club)

1 bottle of Walden Farms Italian Dressing:


Mix all vegetables and chicken and pour salad dressing over your salad. Refrigerate for at least 2 hours before serving.


This makes a huge bowl and is great to take to pot lucks when on the diet. This will keep for 2-3 days.



Apricot Glazed Pork Chops

Serves 4

1/2 tsp. onion powder

1/2 tsp garlic powder

1/2 teaspoon dried oregano

4 Pork loin chops (5 ounces each)

1 cup of Walden Farms Apricot preserves

1 1/2 tsp. lemon juice

1 1/2 teaspoons lime juice

2 tablespoons of grape seed oil


Combine the onion powder, garlic powder and oregano and sprinkle over pork chops.


In a small saucepan, combine the apricot preserves, lemon juice and lime juice; cook and stir over low heat for 10 minutes or until the preserves are melted.


In a large skillet, cook the pork in grape seed oil over medium-low heat for 8-10 minutes or until lightly browned on one side. Turn chops; generously brush with apricot glaze. Cook 8-10 minutes longer or until juices run clear. Serve with remaining glaze.


*You could also use the apricot glaze on boneless chicken breasts.

Cauliflower "Popcorn"


1 head of cauliflower, cut into small florets (1 1/2 cup precooked would by your serving)

2-3 teaspoons of olive oil

Sea Salt


Heat oven to 400 degrees. Roast, stirring once until golden brown. Weirdly addictive!!! :o)

It may be good with a dash of curry powder too.



Zucchini Dessert Bake

Serves 3

Here's a great way to be able to bring a dessert to an event that will not throw you off of your diet! get to count it as your vegetable!


3 green zucchini, peeled, with seeds removed and sliced into thin wedges.

1 package of Ideal Protein oatmeal (cooked as directed)




Microwave zucchini with Splenda and Cinnamon (nutmeg might be good too). Put in a baking dish. Pour oatmeal over the top and bake at 350 degrees until golden brown.



Ideal Protein Pizza

This is a recipe one of our dieters shared. Her family always has pizza on Friday nights, so she developed this recipe as a way to participate in pizza Fridays.


Preheat oven to 400 degrees


For the crust: Use one packet of the Ideal Protein Pancake (Crepe) Mixture. Mix as normal. Use non-stick cooking spray in a non-stick small omelette pan. Pour crepe mixture in. Cover. When it looks ready to turn, spray some nonstick cooking spray on your spatula and flip. Cook the crepe until it is done.


Toppings Ideas:

5 ounces of a lean meat (such as lean hamburger, lean ham, etc). (you would then just count this as your dinner and your snack since you are using a product and your lean meat).


You could add chipotle seasoning to make a taco pizza.


Vegetables: saute 2 cups of approved vegetables in grape seed oil (such as green peppers, mushrooms and garlic).


You could also use salsa (count towards your occasional vegetables) and/or the asparagus guacamole.


Place your crepe on a baking sheet and add the Walden Farms Marinara sauce to the crepe and add your meat and vegetables. Cook for about 10 minutes.



Salad Dressing

2 tsp. olive oil

1/2 juice of small lemon

1/4 tsp Dijon mustard (optional)

sea salt and pepper to taste


Whisk ingredients together and enjoy on your mixed greens.



Ideal Protein Soup

Pam Cooking spray

1 cup celery

1 cup spinach

1/2 cup low sodium. low fat Chicken broth

1 cup water

1 Ideal Protein Chicken soup or Leek soup packet


1. Spray Pam in skillet and on medium high heat saute the celery in the skillet.

2. Blend sauteed celery in a blender until smooth. Add the spinach to the blender and blend until smooth.

3. Warm up the chicken broth and water in the microwave or stove top.

4. Add the chicken broth/water mixture to the blender along with the Ideal Protein soup packet.

5. Blend until smooth.


*This can be made ahead of time and refrigerated in proper portion sizes to reheat as meals.


*For Mushroom soup substitute Low Sodium Beef Broth for the Chicken broth and try it with mushrooms instead of celery.


*For chunkier soup, do not blend the veggies, and instead add them to the blended up broth/water/Ideal Protein soup mixture


*Whatever Ideal Protein veggies you are going to eat that day, substitute them in place of celery and spinach for a change up.



Ideal Protein Jelly Drink Mix

32 oz. Rubber maid Drink Shaker

1 packet of Ideal Protein Raspberry Jelly Mix

1 Crystal Light Packet


1. Boil 4 ounces of water.

2. Mix in Ideal Protein Raspberry Jelly Mix and Crystal Light packet until dissolved.

3. Pour into your Rubbermaid Drink Shaker.

4. Add a mixture of water and ice to fill the Rubbermaid Drink Shaker.

5. Enjoy throughout your morning!



Chocolate Cookies

2 oz water

1 packet of Splenda

1/2 tsp vanilla extract

2 packages of Ideal Protein Chocolate Pancake Mix

1 egg white


1. Preheat oven to 350 degrees

2. In a medium bowl, mix the water, egg, Splenda and vanilla. Add the Chocolate Pancake Mix and stir until well rounded.

3. Drop by rounded spoonful onto a cookie sheet.

4. Makes 6 cookies (3 cookies per serving).

5. Bake about 10 minutes.

6. Cool on a rack and enjoy.



Crispy Kale Snacks

Makes 4 servings (serving size: 1/4 of kale snacks). You would count this towards your select vegetable consumption for the day.


1 (8 1/2 ounce) bunch kale

olive oil flavored cooking spray

1/2 teaspoon no salt added lemon pepper seasoning

1/2 teaspoon sea salt


1. Preheat stove to 350.

2. Remove and discard stems from the kale and tear leaves into large pieces.

3. Wash kale and spin dry and drain.

4. Arrange kale on a large baking sheet coated with cooking spray; coat kale with cooking spray.

5. Place pan on bottom oven rack and immediately reduce oven temperature to 300. Bake for 20 minutes or until kale is crisp and dark green. Do not overcook or the leaves will turn brown.

6. Transfer kale to a large plate lined with paper towels. Sprinkle with lemon pepper and salt.



Taco Filling

Serves 3

1 lb 90% lean hamburger (it can be leaner if you want, but 90% seems to taste the best)

1 cup green bell pepper (cooked)

1 cup of mushrooms

Several slices of white or yellow onion (raw)

Several slices of tomato (counts towards your occasional vegetable)

1 or 2 thin slices of habanerro pepper (if you like it spicy)

Tabasco Habanerro sauce or Soy Sauce

Bearito Brand taco filling seasoning or Old El Paso taco filling seasoning


1. Chop up all of the peppers and mushrooms and place together in a bowl.

2. Chop up the onion and tomato slices and set aside.

3. Spray a Teflon wok with a little olive oil and cook the hamburger. Remove all fast as it cooks. When pinkness is gone, add the package of taco seasoning and mix thoroughly.

4. Add habanerro sauce to suite your taste. Place in a bowl.

5. Spray a little more oil in the pan and cook the vegetables. Add salt. Cook until slightly transparent but not limp.

6. Add cooked hamburger and stir until well mixed. Remove from heat and place in a bowl.


Serve in a bowl. Sprinkle with raw onions and tomatoes. You can also use Romaine lettuce leaves to wrap up the taco filling like a taco or burrito.


Cucmber Boats

Half your cucumber. Scoop out part of the center to hold your fixings. Add your tuna salad or chicken salad (created with your WF Miracle Mayo and other spices). Enjoy.


Wildberry Yogurt Pops:


Mix up Wildberry Yogurt as instructed.  Pour in to Popsicle form (I got mine at Bed Bath and Beyond and one package made 2 popsicles). They are very refreshing summer treat!



Breaded Chicken Fajita Salad

1 6 oz. chicken breast

2 oz. of egg white

1 package of Ideal Protein Southwest Cheese puffs or Ideal Protein White Cheddar Ridges

Seasonings (salt, pepper, garlic, etc)

Sautéed peppers of your choice and romaine lettuce


Take your Ideal Protein puffs or ridges and empty on to a plate. Crush with the bottom of a glass or rolling pin.  Take your chicken breast and dip in egg white.  Sprinkle with salt, pepper and garlic and other seasonings if you wish and then bread with the puffs or ridges.


Bake at 350 degrees for about 30 minutes or until done.


Put over your bed of sautéed peppers and romaine lettuce.

IP Chocolate Cake

2 IP servings


1 package of crispy cereal (ground up fine, like flour,  in your food processor or coffee grinder)

1 package of Dark Chocolate pudding

1½ tsp. baking powder

4 oz. egg whites

2 tsp. Chocolate or Caramel Walden Farms syrup


Mix all ingredients together in a bowl. Bake in a mini muffin pan (sprayed with Pam) or you can put in a Ramekin and make 2 small cakes. Bake at 350 until done. You can drizzle a little extra Walden Farms Chocolate or Caramel syrup on top before serving. Yummy!


Vegetable Souffle-(Phases 1-4)

(Maple Oatmeal)




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.


Source: Gutierrez, Philippe, and Anouk D. Moreau. Ideal Protein: Healthy Recipes. Vol. 2. N.p.: Mathieu Lapalme, n.d. 69. Print



Oven Fried Zucchini Sticks


Cooking Spray,

2 cups of sliced zucchini (peel, cut in half, take a spoon and pull out the middle part/seeds, cut in 1/2 by 3 inch sticks)

1 package Ideal Protein Southwest Cheese Puffs (finely crushed) (I used a rolling pin and crushed them while they were still in the package)

Garlic Salt (to taste)

2 egg whites


Spray a cooking sheet with cooking spray.  Take your cut up zucchini sticks and dip in egg white.  Bread with the crushed up Southwest Cheese Puffs.  Arrange on cooking sheet, not touching.  Sprinkle with Garlic Salt.  Bake on center rack for 7 minutes at 450.  Take out and gently turn over sticks.  Continue cooking, until just tender, for about 5 minutes more at 400-425.



Individual IP Rhubarb Crisp


2c.            frozen rhubarb

½ tsp.       cinnamon

1 tsp.        vanilla

2 packs     Stevia in the Raw

1 pkg.       IP Maple Oatmeal

1oz.          soda water

I Can’t Believe It’s Not Butter spray

Dash of salt


Heat rhubarb in medium pan over medium heat, stirring frequently. Cook until tender. Add cinnamon, vanilla, & salt while cooking.  Add Stevia in the Raw when the mixture is about done cooking and stir completely.


Preheat oven to 400 degrees.

Spoon rhubarb into mini pie dish. Mix IP Oatmeal and soda water stirring with fork to barely wet. Crumble the oatmeal mixture over rhubarb and spritz with I Can’t Believe its Not Butter spray so it can brown.


Cook in oven for 20-30 minutes until top is brown and bubbling. Allow to set for 10 minutes before eating.



Sheryl & Dave’s Lettuce Wraps

Servings: 3


1 lb. Ground beef

5 tsp. Grapeseed oil garlic or jalapeno

1 c.Zucchini, chopped

1 c. Onion, chopped

2 c. Mushrooms, chopped

2 c.Cabbage, shredded

½ c.Braggs liquid amino

2 Garlic cloves, minced

3 tsp.Minced ginger


Take 1 pound lean ground beef and cook in a sauté pan. Drain. Put 5 tsp. jalapeno or garlic grapeseed oil in sauté pan and heat oil. Add 1 cup chopped zucchini and, 1 cup chopped onion and 2 cloves garlic and sauté for 5 minutes. Add 2 cups chopped fresh mushroom. Cook 8 minutes. Add 2 cups shredded cabbage and cook 4 minutes. Add 1/2 cup Braggs liquid amino (get it at Natural grocery store) and 3 tsp. minced ginger (from a tube you get in the produce isle). Return beef to skillet, mix together and serve with lettuce leaves. You can also top with hot mustard or Sirachi. Love, love, love!

Oriental Chicken Brochettes with Sesame Seeds (Phases  1-4)

Preparation:  10 minutes

Marinating time:  1 hour

Cooking:  8 minutes

Servings:  4



1 pound boneless skinless chicken breasts cut in ¾ inch wide strips

2 Tablespoons olive oil

2 Tablespoons teriyaki sauce

1 tablespoon rice vinegar

2 teaspoons fresh ginger, peeled and finely chopped

3 cloves garlic, minced

1 teaspoon Walden Farms pancake syrup

½ teaspoon ground cumin

¼ teaspoon Tobasco sauce

1 Tablespoon sesame seeds


Preparation:  Trim any fat from chicken. Thread chicken strips on wooden skewers previously soaked in water. Put brochettes in a shallow glass dish. In a small bowl, using a whisk, whip together olive oil, teriyaki sauce, rice vinegar, ginger, garlic, maple syrup, cumin, and Tabasco sauce. Pour marinade on chicken brochettes and turn to coat uniformly. Cover dish with Saran Wrap and let marinate for 1 hour in refrigerator (turn once). Meanwhile in a small skillet, brown sesame seeds (no oil needed) tossing regularly, and set aside. Set barbeque to high heat and then place brochettes on greased barbeque grill. Close lid and grill for 3-4 minutes on each side or until lightly marked and jucies run clear when chicken in pierced. Sprinkle with reserved sesame seeds.

Source: Gutierrez, Philippe, and Anouk D. Moreau. Ideal Protein: Healthy Recipes: Spring/Summer. Vol. 1. Le Groupe Quadriscan, n.d. 55



Crockpot Meal

Equivalent to 3 Ideal Protein Servings


3 packets of IP soup (your choice)

30 oz. low-fat broth (chicken, beef, vegetable)

2-3 c your choice of hearty vegetables cut in 1 inch chunks (zucchini, leeks, garlic, green beans, celery, asparagus tips, mushrooms, turnips)

16oz. lean meats or poultry, cut up in 1 inch chunks

Fresh or powdered garlic, to taste

Sea Salt

Ground pepper

Your choice of spices and herbs (oregano, thyme, basil, rosemary, sage, hot peppers, etc.)



Pour 30oz of your choice of low fat broth in a blender. Add the contents of all three Ideal Protein soups of your choice. Blend until smooth. Pour into a crockpot (slow cooker). Add your choice of meat and vegetables. Spice up as you please. Simmer over low heat for 4-6 hours until the meat is so tender it falls apart at the touch of your fork. This dish is great for leftovers or to share with your entire family.



Gutierrez, Phillippe, and Anouk D. Moreau. Ideal Protien: Healthy Recipes. Vol. 2. N.p.: Mathieu Lapalme, n.d. 60. Print



A Basic Chili for all Phases


2 pounds lean ground beef

1 green bell pepper, diced

¾ cup onion diced

6 cloves garlic, minced

2 Tbsp. Grape seed oil

1/4 tsp. freshly ground black pepper

3 Tbsp. cumin, or to taste

1-1/2 Tbsp. chili powder, or to taste

1 (28 oz.) can diced tomatoes

Any select veggies you want to add: celery, green onions etc.


Light coals in grill. While coals are setting (30-45 minutes), form ground beef into large patties.

Heat oil in a heavy bottomed soup pot, and add freshly ground black pepper.

Add bell pepper and sauté 5-7 minutes. Turn heat off and stir in minced garlic.

Grill patties over coals until medium rare, no more than 5 minutes on each side.

Turn heat on high under soup pot, and place patties in with garlic, oil, and pepper mixture.

Break up patties into small pieces with spatula and brown meat thoroughly.

Add tomatoes. Mash and break up tomatoes with spatula. Add onions and any other select veggies as desired. Add enough water to cover all ingredients, reduce heat to low, and let simmer 2 hours or more.

Serve topped with green onions in a bowl or over a bed of turnip fries for more of your veggies.

Yields 4 servings: 1 serving= 8oz. meat and roughly 1 ½ c. veggies



Thanksgiving Artisan Flat Bread:

Courtesy of Debbie Kenessey


1 Ideal Protein Potato Puree

1 whole egg

1/4 tsp. baking soda

1/2 tsp. thyme

1/2 tsp. rosemary

1/2 tsp. garlic powder

2 ounces water

1 tsp. olive oil or grape seed oil



1. Preheat the oven to 350

2. Mix all the ingredients in a bowl

3. Spray cookie sheet, shallow cake pan or pyrex dish with cooking spray

4. Pour mixture onto cookie sheet or into pan

5. Bake in the oven for 20 minutes or until desired texture and brownness

6. Pat dry the oil when it comes out.


You can eat this alone, as a no guilt IP approved bread, or add it to Thanksgiving stuffing


If you like stuffing with bread you may use the breadless stuffing recipe version that has

egg in it. Cut the bread into cubes and put in a bowl. Add 2-3 tablespoons of Trader

Joe’s low sodium organic chicken broth to moisten before adding into the stuffing




Breadless Stuffing

Serves 4

(approx. 8 IP cups of veggies per recipe, approx. 2 IP cups per serving)


1 medium sized head cauliflower (approx. 2 lbs), cut into small florets

1/2 lb Crimini (brown) mushrooms, diced

1 cup celery, diced

1 cup leek, diced

4 cloves garlic, minced

1 1/4 tsp fresh sage, minced

1 tsp fresh rosemary, minced

1 1/4 tsp fresh thyme, minced

1 tsp fresh marjoram, minced

2 tbsp extra virgin olive oil, divided*

Salt and Pepper, to taste

Note: IP approved non-stick spray can be substituted as needed




Preheat oven to 425ºF

Spread cauliflower florets onto a baking sheet, drizzle with 1 tbsp olive oil, season with

salt and pepper, toss to coat evenly, place into preheated oven for 15 minutes, without

stirring. After the 15 minutes, add the diced mushrooms to the cauliflower, stir to distribute evenly, and roast for an additional 20 minutes, stirring occasionally.

While the cauliflower and mushrooms are roasting, heat remaining 1 tbsp olive oil over medium heat, add celery and sauté for 5-7 minutes, stirring frequently. Then add the leek and garlic, sautéing for another 10 minutes, again, stirring frequently (add a little extra olive oil, non-stick spray, or a tbsp of chicken broth if veggies are too dry). Next, stir in fresh herbs

and cook for and additional 1 minute.

Once cauliflower and mushroom mixture is done roasting, add to the sautéed vegetables, combine well. Season with salt and pepper to taste.


Recipe Nutrition Info:

446 kcal, 47g Carbs, 36g Fat (from olive oil), 18g Fiber, 14g Sugar (naturally occurring), 15g Protein (approx. 18g net carbs for whole recipe) *without olive oil, 206kcal, 0-1g fat

Nutrition Info per serving:

111.5 kcal, 11.75g Carbs, 4.5g Fiber, 3.5g Sugar, 3.75g Protein (approx. 4.5g net carbs per serving) *without olive oil, 51.5kcal, 0-.25g fat


Easy Modifications

Using the base recipe above...

Reduce oven temperature to 350ºF

Modification #1

- Lightly grease a 4 or 6 cup baking dish with a non-stick spray

- Warm 1/3 cup of low sodium chicken broth for 1 minute in microwave

- Add 1 packet IP maple oatmeal to warmed broth slowly, stirring constantly

- Using a wooden spoon or non-stick spatula (or even your hands!), stir oatmeal mixture in with the vegetables, check seasoning; adjust as needed

- Transfer the stuffing into the greased baking dish, pat down

- Bake uncovered for 20-25 mins until browned


Modification #2

-Lightly grease a 4 or 6 cup baking dish with a nonstick spray

-Whisk 1 whole egg (preferably medium or large) in a separate bowl

-If using a Jumbo sized egg, use only half of the whisked egg

-Using a wooden spoon or non-stick spatula (or even your hands!), stir egg into the vegetables and combine well

-Transfer the stuffing into the greased baking dish, pat down

-Bake uncovered for 20-25 mins until browned


Additional Modification

* If approved by your IP coach, add Lean Mild Italian Turkey Sausage (Jennie-O is a

good brand) to your stuffing mixture. 1 Link should be sufficient for this recipe



Lillian’s Breaded Chicken Fingers


1 lb.         Chicken strips or chicken breast cut into strips

2 oz.         Egg white

1 pkg.      IP Pancake mix

1 tbsp.    Desired spices (i.e. Wildtree’s Garlic Galore)

1 tsp.       Wildtree home fries seasoning

Salt & pepper to taste


Mix all dry ingredients together. Dip chicken in egg white and roll in pancake mix. Place on oiled pan or on foil. Place in 375° oven for 45min turning strips over half way through baking cycle.


Spicy alternative: Add 1-2 tsp. of Frank’s Red Hot sauce to your egg whites. Or top with Frank’s Red Hot sauce after they are cooked.



Southwest Turkey Loaf

Serves 3

½ lb. ground turkey

1 egg

½ c. Rotell tomatoes

⅛ c. chopped red bell pepper

⅛ c. chopped yellow bell pepper

¼ c. chopped onion

¼ c. crushed IP southwest cheese curls

1 ½ tsp. cumin

2 tsp. dried oregano


Preheat oven to 350 degrees

In a large bowl combine all ingredients, mixing well by hand until blended. Press mixture into a 8 x 4 loaf pan.


Bake for 25 minutes.


Maple Mustard Pork Chops:  (serves 6)

6 (6-8 oz.) boneless center-cut pork chops

1/4 tsp garlic salt

1/4 tsp pepper

5 tsp Wildtree Grapeseed oil (natural or garlic flavored would work best for this recipe)

1/4 cup chicken broth

1/4 cup Walden Farms Maple Pancake Syrup

1 Tbsp. whole-grain mustard

2 tsp lemon juice

2 tsp chopped fresh thyme


Sprinkle pork chops with garlic, salt and pepper.  Melt oil in a very large skillet over medium-high heat.  Brown pork chops, in batches if needed, on both sides.  Remove from skillet.  Add broth, syrup, mustard, lemon juice and thyme.  Bring to a boil and cool 1 minute, stirring frequently.  Return pork to pan, turning to coat, cover, reduce heat to medium and cook for 5 minutes.  Remove pork chops to a serving plate and cook sauce 2 minutes longer or until thickened.  Drizzle sauce over pork chops.



Braised Kale

5 tsp Wildtree Garlic Grapeseed oil

2 cloves garlic, sliced

1 lb bag of chopped kale

1/4 cup chicken broth

1 tsp fresh chopped thyme

1/4 tsp salt

1/4 tsp lemon pepper


Melt oil in a large skillet over medium heat.  Add garlic; sauté 2 minutes or just until garlic browns.  Add kale, broth, thyme, salt and pepper.  Cook, covered 5 minutes or just until kale wilts.



Chicken Soup

Serves 2

1- 32oz Chicken Broth (msg free, fat free)

16 oz. Chicken Breast, chopped

1 tsp. grapeseed oil

½ c. Green onion

¾ c. Chopped celery

¾ c. Chopped green pepper

1 tbsp. parsley

½ tsp. dry basil

¼ tsp. oregano

¼ tsp. rosemary

1 clove garlic, minced

1 bay leaf

¼ tsp. pepper

Salt to taste


Sauté the chicken in a large stock pot using the grapeseed oil. When your chicken is all white on the verge of browning add the green onion, celery and green pepper. Add the chicken broth, and other seasonings. Simmer covered for 1-2 hours.

If you want noodles add a dry package of IP’s Rotini pasta at about 1 hour into your simmering process. At this time you would also remove the bay leaf.


Note: for a thicker, creamier soup add 2 cups of steamed pureed Cauliflower



Spicy Beef and Pepper Stir-Fry

Serves 4

2lb. flank steak

2 tbsp. jalapeno grapeseed oil

1 lg. red bell pepper, thinly sliced

1 c. thinly slice green onions

1 lg. green pepper, thinly sliced

1 c. Bragg’s liquid amino or soy sauce

2 tbsp. sirachi sauce


Thinly slice beef across the grain. Heat oil in a large wok or nonstick skillet over high heat. Add beef to pan and cook 3 minutes or until browned. Remove beef from pan. Add peppers and onion to pan; cook 6 minutes or until tender. Combine Bragg’s aminos and sirachi sauce in a small bowl stirring with a whisk until blended. Add beef and sauce mixture to pan. Boil 1-2 minutes stirring constantly, or until sauce is thickened.


Remember Bragg's liquid aminos can be found at Natural Grocers.



Grilled Salmon with Lemon-Thyme Vinaigrette

Serves 4:

2 Tbsp. chopped fresh thyme

1/2 tsp grated lemon rind

2 tbsp. fresh lemon juice

4 tsp Wildtree Lemon Grapeseed oil

3 cloves minced garlic

1/2 teaspoon salt

1/2 tsp pepper

4 salmon fillets


Whisk together thyme, lemon rind, lemon juice, grapeseed oil and garlic.  Preheat grill to medium--high heat.  Sprinkle salt and pepper over salmon.  Grill salmon 3 minutes per side or until done. Pour vinaigrette over Salmon.



Grilled Balsamic-Garlic Asparagus

4 tsp Wildtree garlic grapeseed oil

2 TBSP Walden Farms Balsamic Vinegar salad dressing

1/2 teaspoon garlic salt

1/4 teaspoon pepper

2 lbs asparagus, trimmed


Preheat grill to medium high heat.  Whisk together the garlic grapeseed oil, balsamic Vinegar dressing, garlic salt and pepper. Place asparagus on a rimmed baking sheet.  Drizzle with vinaigrette and toss to coat.  Arrange asparagus on the grill.  Grill 4 minutes, turning occasionally or until tender.



Creamy Cauliflower & Ham Soup

Serves 4

8 tsp. extra virgin olive oil

2c. diced cooked ham

½ c. diced celery

2c. chopped onion

8 cloves, Minced garlic

2 (16oz.) bags frozen cauliflower, thawed

32oz. organic chicken broth

2 tsp. dried Italian seasoning

1 tsp. kosher salt

1 tsp. pepper


Heat oil in a large Dutch oven over medium heat. Add ham to pan and cook 3 minutes or until browned. Remove ham from pan; set aside. Add onion and garlic to pan. Sauté 6 minutes or until tender. Add cauliflower, celery, broth, seasoning, salt & pepper. Bring to a boil, reduce heat and simmer 20 minutes. Blend with an immersion blender, or transfer to a blender and puree in 2 batches until smooth. Spoon into soup bowls; top each serving with ham.



Chili crusted Tilapia with asparagus and lemon

Serves 4

2 pounds asparagus, tough ends trimmed, cut diagonally into 1 inch pieces

2 Tbsp. chili powder

1/2 teaspoon garlic powder

1/2 teaspoon Ideal Salt (divided)

28 oz. (4 filets at 7 oz. each) of tilapia

2 Tbsp. Wildtree Roasted Garlic grapeseed oil (or extra-virgin olive oil)

3 Tbsp. lemon juice


1.  Bring 1 inch of water to a boil in a large saucepan.  Put asparagus in a steamer basket.  Place in the pan, cover and steam until tender crisp, about 4 minutes.  Transfer to a large plate to cool


2. Combine chili powder, garlic powder and 1/4 tsp Ideal Salt on a plate.  Dredge fillets in the spice mixture to coat.  Heat oil in a large nonstick skillet over medium-high heat.  Add the fish and cook until just opaque in the center, gently turning halfway, 5-7 minutes total. Divide among 4 plates.  Immediately add lemon juice, the remaining 1/4 tsp Ideal Salt and asparagus to the pan and cook, stirring constantly, until the asparagus is heated through, about 2 minutes.  Serve the asparagus with the fish.



Steak, Mushroom and Tomato Kabobs

Serves 4

2 pound boneless top sirloin steak, cut into 1-inch cubes

4 tsp Wildtree garlic grapeseed oil

2 tbsp. fresh lime juice

1 tbsp. chopped fresh oregano

2 teaspoons ground cumin

4 cloves of minced garlic

1 pint cherry tomatoes

1 package of whole mushrooms


Combine steak, grapeseed oil, lime juice, oregano, cumin and garlic in a large plastic freezer bag.  Seal and refrigerate for 1 hour, turning once.  Preheat grill. Remove the steak from the bag and discard the marinade.  Thread beef, tomatoes and mushrooms onto metal skewers.  Place skewers on the grill rack that has been rubbed with a little grapeseed oil.  Grill 5 minutes per side or until done.



Wilted Kale salad

1 lb. bag of chopped fresh kale

4 tsp of extra virgin olive oil

2 tbsp. fresh lemon juice

1/2 teaspoon sea salt

1/2 tsp pepper

1 red pepper, chopped

1 package of Ideal Protein garlic and onion soy nuts


Cook kale in boiling water for 12 minutes or until kale is tender. Drain.  Rinse under cold water to cool and drain.  Squeeze kale dry between paper towels.  Put in a bowl.  Add chopped red pepper. Combine oil, lemon juice, salt and pepper.  Pour vinaigrette over kale, tossing to coat.  Add Ideal Protein garlic and onion soy nuts on top.