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Mango Sunrise

Mix the Raspberry Gelatin and the Peach mango Drink in a bowl, using specified amounts of water for each respectively. Refrigerate until solid. It will separate into 3 "Sunrise" colors. It's delicious enough to serve to guests!


Chocolate Life

Prepare an IP Chocolate Pancake packet, cut into pieces and put in a bowl or dish.  

Make a Chocolate Pudding and spread over the pancake pieces.

Make the Vanilla Pudding and spread on top o the chocolate pudding.

Cut up a half of a Caramel Nut Bar into small pieces and sprinkle on top.


Divide into 4. It makes 4 Ideal Protein meals or snacks


Ideal Protein Pudding Waffle Recipe

Note: Turns an unrestricted pudding packet into a waffle that fills you up

1 egg white

1/3 cup of water

Pinch of baking soda

Pinch of nutmeg (or cinnamon), optional

1 tsp of vanilla extract, optional

1 IP pudding packet


Combine first 5 ingredients and beat with whisk until frothy.

Add pudding packet, stirring continually.

Heat waffle iron, spray with olive oil spray. Add half the batter to waffle iron.

Cook for 1-2 minutes (or until done depending on your iron)

Top with Walden Farm's syrup and enjoy!


Roasted Mushrooms

1 (10oz) package baby bella mushrooms, cut in half

2 tbsp extra virgin olive oil

1 garlic clove, crushed

2 tsp fresh rosemary, coarsely chopped


Preheat oven to 475 F. Combine mushrooms, olive oil, garlic & rosemary in a large bowl. Spread mushrooms on large rimmed baking sheet. Sprinkle with salt and pepper to taste. Roast mushrooms in oven until brown, about 15-20 minutes stirring occasionally. Transfer mushrooms to a bowl and serve.


Ideal Jambalaya – Modified from Emeril Lagasse Kicked-up Jambalaya

Servings: 4



Creole Seasoning (recipe follows)

2 Tbsp. Grapeseed oil

8 ounces shrimp, peeled

12 ounces chicken breast

8 ounces lean ground beef

2 cups chopped bell peppers

2 cups chopped celery

1 ½ cups chopped mild jalapeno

1 Tbsp. onion powder

2 Tbsp. minced garlic

3 bay leaves

1 ½ Tbsp. chopped thyme

1 cup chopped tomatoes

1 cup water

2 packages Miracle Rice

1 tsp. sea salt

1 tsp. cayenne pepper (optional)

1 cup chopped green onions

½ cup chopped parsley


In a large Dutch oven, heat 1 tsp. grape seed oil.  Season ground beef with 1 ½ tablespoons Creole seasoning and make 16 small meatballs. Brown until cooked almost completely. Remove from pot and set aside. Cut chicken breast into 16 even pieces, season with 1 tablespoon Creole seasoning. Add 2 tsp. grape seed oil to Dutch oven and brown chicken pieces until almost cooked through, remove from pot and set aside. Season shrimp with 2 tsp. Creole seasoning, add to remaining oil in pot, cook for 2 minutes, remove and set aside.

To pan, add 1 tablespoon grape seed oil, when hot add bell pepper, celery, jalapeno, onion powder, garlic, bay leaves, and thyme. Cook until vegetables are softened – about 6 minutes. Add tomatoes and water, return chicken to pot. Add sea salt and additional cayenne pepper, if desired.  Cook over low heat for about 10 minutes. Add Miracle Rice, green onions, parsley and simmer on low for an additional 5-10 minutes. Add shrimp and simmer 2 minutes.  Remove from heat and let set 10 minutes.  Divide proteins into 4 even portions, serve1/4 jambalaya over each protein portion.

Freezes great!


Emeril’s ESSENCE creole Seasoning

2 ½ Tbsp. paprika

1 Tbsp. Sea Salt

2 Tbsp. garlic powder

1 Tbsp. black pepper

1 Tbsp. onion powder

1 Tbsp. cayenne pepper

1 Tbsp. dried oregano

1 Tbsp. dried thyme

Combine all ingredients thoroughly.  (Yield: 2/3 cup.)


Chocolate or Lemon Pancakes for Two

1 packet Ideal Protein Crispy Cereal

1 Packet of Ideal Protein Chocolate or Lemon Soy Puffs

1 tsp. baking powder

2 egg whites

Enough water to make the right consistency, approx. 1/2 cup

Vanilla Sweet Leaf Stevia

1/2 tsp artificial butter extract- optional


Blitz the packets and baking powder in a food processor first to make powder. Then add the wet ingredients. Allow the mixture sit a couple of minutes to let the powder absorb the liquid. You may have to add more water at this point so your batter isn't too thick. Makes 4 pancakes. Serve with Walden Farms Pancake Syrup


Spanish Style Garlic Shrimp

Serves 4

2 1/2 tbsp. Roasted Garlic Grapeseed Oil

3 tsp fresh lime juice

1 1/2 tsp Adobo Seasoning Blend

1/4 tsp crushed red pepper

20 oz. jumbo shrimp, peeled & de veined

1 large red bell pepper cut into 1" pieces

1 large green bell pepper cut into 1" pieces

6-10 skewers soaked in water for 10 minutes


Preheat grill to medium-high. In a bowl combine oil, lime juice, adobo and pepper flakes. Set aside. Alternately skewer shrimp and pepper pieces and brush with mixture. Grill shrimp until opaque, about 1-2 minutes per side.


Quick Tortilla Soup

1 (15 oz.) can fire-roasted tomatoes, undrained

1 medium onion, chopped

4 cups chicken broth

1 garlic clove

3 tbsp chopped cilantro

3 cups shredded rotisserie chicken


Place fire-roasted tomatoes, onion,chicken broth, garlic, and cilantro in a blender. Puree. Pour into a large saucepan. Add chicken. Bring to a boil; reduce heat and simmer 20 minutes.


Rutabaga Fries

2 Rutabagas

2 tsp Wildtree Garlic Grapeseed Oil

1/2 tsp Wildtree Homefries Seasoning


Slice rutabagas in a food processor, toss with Grapeseed oil and homefries seasoning. Bake @ 425 for 12-20 min. Cook until they start to brown, turn over once or twice.


Mug Cake

1 Chocolate Drink mix

1 Egg white

1/2 tsp baking powder

1/2 tsp sweeter


Mix all the dry ingredients, add egg white and a little water and microwave for 3 mins.

You can add a little Walden Farms Chocolate syrup to the top


Thai Chicken

Serves 2

15 oz(ish) of Chicken- Cooked, Chilled and Chopped

1/8 cup Jalapeno- minced

1/2 cup Radish- diced

1/2 cup Persian cucumber- diced

1/2 cup Red onion- sliced

2 cup Red Cabbage- sliced

Juice of 1 lime

Small bunch of Mint

2 tsp of Apple Cider Vinegar

1 tsp Horseradish Mustard

1 tsp Ground Ginger


Combine the Chicken, Jalapeno, Radish, Cucumber, Red Onion, Mint, Ground Ginger, Lime Juice and stir.


In a separate bowl combine the Red Cabbage, Apple Cider Vinegar and Horseradish Mustard and stir.


Plate with the cabbage mixture as a base and pile the Chicken Larb (mixture) on top.


Egg & Mushroom Cups

1/2 cup egg whites

1 whole egg

1 3/4 cup mushrooms

1/4 cup green onions

1/4 tsp sea salt

1 tsp of Grapeseed Oil

dash of black pepper

Mrs. Dash (ex. Garlic and Herb salt - MSG Free)


Heat oven to 350


Chop mushrooms and green onions and add to a pan with the Grapeseed oil. Cook covered on low until soft. Remove lid, turn up heat and cook until the water evaporates.


In a mixing bowl, combine egg whites and egg and beat. Add sea salt, pepper, and Mrs. Dash. Then add the cooked mushrooms and green onions to this mixture.


Spray a small muffin pan with a light spray of olive oil. Pour egg mixture into the muffin pan filling each cup about half way (should make about 5-6). Place muffin pan in oven and bake for about 30 min., or until egg is slightly browned on top and a toothpick comes out clean from the center


Caramel & Blueberry Blitz

1 packet of Ideal Protein Blueberry Pudding Mix

1 packet of Ideal Protein Butterscotch Pudding Mix


Prepare both packages as directed. After preparation, incorporate half of the butterscotch pudding into half of the blueberry pudding, making swirls with your spoon.


Enjoy the look and sweet taste!


Mint and Lemon perfumed Blueberry Pudding

1 packet of Ideal Protein Blueberry Pudding Mix

1 teaspoon of chopped mint

1/2 lemon zest Without white

*The white part of the peel underneath the zest is bitter. The zest itself is instead flavorful


Prepare the pudding packet as directed.

Mix in the mint and lemon zest.

Let rest for 3 to 5 mins and freeze for 15 mins. Savor the refreshing mix of aromas!


Blueberry, basil and pepper Grilled Chicken

1 packet of Ideal Protein Blueberry Pudding Mix

2 tablespoons of Fresh Chopped Basil

Fresh ground pepper (to taste)


Prepare the pudding as directed, using 190 ml of water. After preparation, add the fresh Basil and Pepper. Use this aromatic mixture as a sauce on grilled chicken breasts. Amazing!


Curried Chicken Salad

Serves 4-5

4 boneless, skinless chicken breast halves, cooked and diced

2 stalk of celery, diced

½ c. red pepper, diced

½ c. orange pepper, diced

4 chives, chopped

2 green onions, chopped

1 teaspoon Wildtree Curried Garlic blend

1/8 teaspoon black ground pepper

1 teaspoon dried parsley

¼ tsp sea salt

3/4 cup Walden Farms Miracle Mayo


Combine all ingredients in a large bowl. Let sit for 4 hours to allow the flavors to develop. Great served over lettuce or use a lettuce leaf as your wrap!


Grilled Cajun Chicken Breast

Serves 4

1 lb chicken breast, boneless, skinless

3 tsp Wildtree Butter Grapeseed Oil

2-3 tsp Wildtree Cajun Seasoning


Measure out your 2-3 tsp of Cajun seasoning into a small bowl. Add your grape seed oil and mix to make a paste. Use a basting brush to brush mixture over both sides of the meat. Cook on a grill at medium-high heat for about 5-7 min. on each side.


Adobo and Garlic Tilapia

Serves 4

1 lb tilapia fillets

3 tsp Wildtree Bacon Grapeseed Oil

1 tsp Wildtree Adobo Seasoning

1 tsp. garlic powder


Measure out your bacon grape seed oil and Adobo seasoning in a small cup and mix together to make a paste. Use a basting brush to put on both sides of your tilapia. Heat grill to medium-high heat. Cook tilapia on grill grate for about 5-7 min or until fish is opaque.


Grilled Bacon Rancher Chicken Breast

Serves 4

1 lb chicken breast, boneless, skinless

4 tsp Wildtree Bacon Grapeseed Oil

1 ½ Tbsp Wildtree Rancher Steak Rub


Measure out your bacon oil and Rancher steak rub in to a cup and mix. Spread over both sides of meat. Cook on a grill at medium-high heat for about 5-7 min. on each side.


Chipotle Lime Pork Loin Chops

Serves 4

4 pork loin chops

3 tsp Wildtree Jalapeno Grapeseed oil

3 tsp Wildtree Chipotle Lime Rub


Roasted Curry Cauliflower

Serves 4

6 cups of cauliflower, small florets, about the size of a piece of popcorn

5 tsp. Wildtree Butter Grapeseed oil

3-4 tsp Wildtree Curried Garlic blend

½ tsp sea salt


Bake @ 350 for 20 minutes covered with foil, then an additional 10-15 minutes uncovered.


Chinese Pancakes

1 Ideal Protein Omelet packet

Favorite veggies (Bok Choy, Broccoli, Cabbage, Zucchini, Spinach, etc.)

1 clove garlic

1 inch piece ginger, grated

Fennel seed

Soy bean sprouts

Pre-cooked salad shrimp

Tamari sauce


Chop and combine veggies, ginger, and shrimp in a Ziploc steamer bag, steam for a minute or two.

Prepare Omelet packet and either:

Option 1: add garlic to pan and make very thin, crepe-like omelets, spoon the veggies onto, roll and drizzle with tamari.

Option 2: put steamed veggies into a bowl, add the Omelet mixture (may need to add a few egg whites), lightly saute' the garlic, and add mixture, (all of it if cooking for 1, or divide into smaller, pancake-size portions). If you have omelet rings use as normal. Drizzle with Tamari.


Yellow Squash "Pasta"

Makes 4-6 servings

2 lbs yellow squash, about 6 medium

1 tbsp oil

Salt or other seasonings, to taste


You will need a julienne peeler or similar gadget to make this. To cut the strands of "pasta", cut the blossom end off the squash. With the squash laying flat on your cutting board, and holding the stem end with one hand, run the peeler from one end to the other pressing somewhat firmly. Rotate the squash slightly and repeat. Keep turning and peeling the squash until you've reached the seeds at the center then stop when you reach the larger seeds. Discard the core. Saute' the "pasta" in a little oil over medium-high heat until the squash starts to become pliable. As soon as you see liquid start to pool in the bottom of the pan, turn the heat to high. Cook and stir constantly until most of the liquid has evaporated, but be careful not to overcook the squash. Season to taste.


Grilled Haddock and Veggies

Haddock filet

Fresh Veggies i.e.- green pepper, celery, broccoli

Spray olive oil

Dried dill weed

Old Bay seasoning

Napa Cabbage

Apple Cider Vinegar

Sea salt

1 Lime


Rinse filet and pat dry with paper towel. Lightly spray broiler pan with olive oil and place filet skin-side down on the pan. Sprinkle dill and Old Bay seasoning over fish.


Prepare veggies by coring, seeding (whatever needed) and cut into large pieces, arrange on broiler pan.

Place broiler pan in oven on middle rack and broil on low 20-30 min. taking out half way to turn veggies.


While cooking, slice nappa cabbage into fine strips and place in bowl. Add a couple pinches of sea salt and mix. Add vinegar to taste, then squeeze 1/2- 1 lime over all. Mix.


Pile cabbage on plate, top with grilled veggies and haddock on the top.


Zucchini Pancakes

1 IP Oatmeal packet

2-3 egg whites

2 small to medium zucchinis- shredded

salt and pepper to taste

onion/ garlic (optional)


Combine and cook like pancakes. Enjoy!


Chinese Broccoli Soup

Equivalent to 1 Ideal Protein Packet. Yield: 4 portions


1 Leek Soup Packet

4 cups of water

Chicken or vegetable broth cube or powder, to taste

1 head of Chinese broccoli

Fresh ground pepper

Fresh chopped chives


Boil water in a pot. Add salt. Blanch broccoli, bottoms down, in boiling water for one or two minute(s) only, for maximum taste and color (and greater enzyme goodness). Drain and immerse in ice-cold water to preserve the bright green color.


In a blender, pour 2 cups of cold water, the contents of one (1) Leek Soup packet and the broccoli. Blend for one whole minute till smooth. Dissolve bouillon powder or cube in 2 cups of boiling water and add to broccoli soup. Serve hot or cold. Garnish with fresh ground pepper and chopped chives.


Malted Ice Cream

1 serving

1 Ideal Protein Chocolate Drink Mix

1oz Skim Milk

1 Packet of Splenda (or Stevia)

2 tbsp Walden Farms Chocolate Syrup

3cups Ice Cubes


First add 1 ounce of skim milk into the blender then pour in the 2 tbsp of Walden Farms Chocolate Syrup. Start blending this on low speed and then and 1 packet of Ideal Protein Chocolate Drink Mix. Put the blender on High speed and start gradually adding the Ice cubes until the mixture gets really, really thick.


Baked Mushrooms

Makes 4 Servings

1/3 cup of fresh thyme, leaves picked from stems

pinch of dried chili

2 cloves of garlic, peeled and finely sliced

juice of 1 lemon

6 good glugs of extra virgin olive oil

4-8 large flat field mushrooms (such as crimini, portobello and shitake)

sea salt and freshly ground black pepper


Preheat the oven to 425 degrees F. Pound your thyme, chili and a little of the garlic in a pestle and mortar or shaker. Squeeze in the lemon juice and add the olive oil. With your hand or a brush, rub the mushrooms all over with this mixture. Make sure all the flavored oil is used up.


Tightly pack the mushrooms together, bottom side up, in an ovenproof dish or roasting pan, and with a knife make 2-3 slits randomly over each mushroom. Insert a slice of the remaining garlic into each slit. Dot some olive oil over the mushrooms, season and bake for around 15-25 minutes- cooking time depends on the size of the mushrooms.


Cook until they are soft, slightly colored and juicy. Taste one to see, continue cooking if need be. You can also use these as a topping to your favorite salad.


Chinese Broccoli Soup

Does not count toward your 3 Ideal Protein packets for the day

Yield: 4 portions

1 Leek soup packet

4c of water

Chicken or vegetable broth cube or powder, to taste

1 head of Chinese broccoli

Fresh ground pepper

Fresh chopped chives


Boil water in a pot. Add salt. Blanch broccoli, bottoms down, in boiling water for one or two minutes only for maximum taste and color (and greater enzyme goodness). Drain and immerse in ice-cold water to preserve the bright green color.


In a blender, pour 2 cups of cold water, the contents of one Leek soup packet and the broccoli. Blend for one whole minute till smooth. Dissolve bouillon powder or cube in 2 cups of boiling water and add to broccoli soup. Serve hot or cold. Garnish with fresh ground pepper and chopped chives.


Cocoa Latte

1 Packet of Cappuccino, mixed and heated

8-10 oz. Favorite brewed coffee or espresso


Blend together to make a wonderful morning "Java" breakfast or an afternoon "pick-me-up" meal! You can also mix things up and do the same with the Vanilla pudding or Vanilla drink mix and have a "Vanilla Latte" instead.


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

1 packet of Ideal Protein Leek Soup or Chicken Soup


Bring 3 cups of sea-salted water to a boil then turn off the heat. Immediately immerse the baby spinach in the water until completely wilted. Quickly drain the water from the 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 minus 2 oz. of water. Heat as normal being careful not to over heat. Pour half or mor of the hot soup mixture into a blender and add 1/2 of the cooked spinach. Add the seasonings. Blend well until smooth and creamy. Transfer the remaining spinach to a large soup bowl and cover with the warm spinach cream.


Carne Asada Taco (Salad)

1 1/2 lbs. boneless beef top sirloin, cut into thin bite size slices

1/2 tsp. salt

1 tsp. freshly ground black pepper

crushed red pepper to taste

1 lime

1 (28 oz.) can tomatillos

2 fresh jalapeno peppers, seeded

4 tbsp. jalapeno grape seed oil

1 (10.5 oz) can beef broth

1/2 large onion, chopped

1 bunch fresh cilantro, chopped

serve over bed of lettuce


Place sliced meat into a shallow bowl, and season with salt, black pepper, and crushed red pepper. Squeeze the lime juice over the meat, and turn until evenly coated. Cover and refrigerate for 30 min.


In a blender or food processor, combine tomatillo and jalapeno. Puree for 15-20 seconds, or until thick. Heat 1 tbsp oil in a large skillet over medium high heat. Carefully pour in tomatillo mixture. Cook, stirring frequently, for 5 minutes. Stir in beef broth. Reduce heat and simmer for 20-30 minutes or until mixture coats a spoon. Transfer mixture to a serving dish.


Heat 1 tbsp oil in a large skillet over high heat. Stir in 1/3 of the beef, and saute for 1 minute. Transfer to serving dish. Repeat with remaining beef.

Arrange your bed of lettuce. Add 5-8 oz. meat and spoon over some of the tomatillo mixture. Top with onions, tomatoes, cilantro. Garnish with a wedge of lemon.


Chocolate Pudding Rolls

Use as 2 IP servings

Add enough water to the Ideal Protein Chocolate Pancake for a consistency. You will want it to be a bit runny to create a thin pancake (crepe). Cook on both sides. Let cool. Meanwhile, mix pudding flavor of your choice. Once pancake is cool, spread a layer of pudding over top. Take short end of pancake and roll it up, like a "jelly roll." You can enjoy it right away or, wrap with saran wrap. This will hold the shape until you are ready to eat it.


For entertaining, once the roll has take shape, you can cut it into small pieces (finger food) and place on a lovely platter. Your guests will love them and you can tell them they won't gain an ounce!


Special Topping (for entertaining only): Add just enough water to the Ideal Protein Chocolate Drink Mix to make a thick "sauce" to drizzle over top.


Truffle-Style Mushrooms

4 Servings

2 Large portabello Mushrooms

1 tbsp extra virgin Olive Oil

2 large cloves garlic, coarsely chopped

Coarse salt and coarsely ground pepper to taste

Bunch of flat leaf parsley, coarsely chopped


Using a brush and a damp sponge, clean the mushrooms. Remove the stem and save for another use. Slice the mushrooms lengthwise.


In a large frying pan over medium, warm olive oil and slightly cook the garlic until soft and fragrant (be careful and do not let them brown). Add sliced mushrooms and season with salt and pepper. Cook until tender, approximately 20 minutes, stirring occasionally. Add parsley towards the end of the cooking time and stir in. Remove from heat and serve warm.


Oatmeal Berry Muffin

Grease a mini muffin pan with oil and mix 1 pack Ideal Protein Maple Oatmeal with 1/4 teaspoon of baking powder. Add 1 pack of Ideal Protein Wildberry Yogurt, add 1 beaten egg, and add 1/4 cup water or until muffin consistency, mix carefully.


Spoon into pan until 3/4 full then bake at 350F until golden brown, about 10 minutes.


Eat alone and get bursts of berry in your mouth, or use an Ideal Protein Vanilla Pudding or Walden Farms Jams for a topping.


Makes 6 small muffins, the whole tray would be 2 IP foods or 3 if you have icing. Consume accordingly.


Blueberry, Basil and Pepper Grilled Chicken

1 packet of Ideal Protein Blueberry Pudding Mix

2 tablespoons of Fresh Chopped Basil

Fresh ground pepper (to taste)


Prepare the pudding as directed, using 190 ml of water. After preparation, add the fresh Basil and Pepper.

Use this aromatic mixture as a sauce on grilled chicken breasts. Amazing!


Tabbouleh Salad Recipe


1 – Cauliflower Head

5 – Medium Mushrooms

3 – Small Dill Pickles

1 – Celery Stalk

1 – Cucumber

1 tsp Minced Garlic

1 – 1/4 Cup Diced Red Onion

1 tsp Olive Oil

1 tbsp Horseradish Mustard

1 tbsp of White Wine Vinegar

Pinch of Chives

Chopped Basil to taste

Sea Salt to taste



Dice or coarsely chop all the ingredients and put them in a mixing bowl. Add Mustard, Vinegar, Oil, then sprinkle with sea salt. Mix it all together and enjoy.


Note: Play around with this recipe and have fun with it. Use the ingredients and directions as a starting point. You can also add protein to this salad, such as grilled chicken or tuna.


Taco Salad (Phase 1 Compatible) - by Lisa Shaker Knopp, Ideal Protein Consultant

Yield: 1 Ideal Protein portion

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

• 1 Ideal Protein Diet 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, optional

• 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.


Veggie Medley

2 cups sliced celery

2 cups thinly sliced cauliflower

2 cups halved cherry tomatoes

2 cups sliced cucumber

1 medium onion, thinly sliced ad separated into rings


1/2 cup olive oil

1/2 cup minced fresh Parsley

3 Tbsp white wine vinegar

l garlic clove, minced

l tsp salt

l tsp ground mustard

1/8 tsp pepper

ln a large serving bowl, combine the vegetables. ln a small bowl, whisk the dressing

ingredients. pour over vegetables, gently toss to coat. Cover and refrigerate for at least 2

hours or overnight. Serve with a slotted spoon. Makes 12 servings (3/4 cups each).


Spiced Cucumber Recipe


1 x Large Cucumber

1 x Packet of Stevia (for some, this might be a little too sweet. Modify to your liking.)

2 x tsp Olive Oil

2 x tsp Rice Wine Vinegar

Pinch of Red Pepper Flakes

Pinch of Sea Salt

Pinch of Pepper

Seasoning of your choice to taste



Cut the cucumbers into slices or cubes, whichever your prefer. Combine the sweetener, olive oil, vinegar, and seasonings. Place cucumbers into the marinade and enjoy!


Roasted Vegetables Recipe


1 x Medium Zuchini

1 x Medium Green Pepper

1 x lb Asparagus

1 x Red Onion

Fresh Mushrooms

1 x tbsp Olive Oil

Salt, Pepper, and seasonings to taste



Heat your oven to 450 degrees. Chop the various vegetables into bite-size chunks. Place all ingredients in a bowl with lid; toss them to coat with oil. Place the veggies on a large roasting pan in a single layer. Bake for 30 minutes, stirring occasionally until the veggies are lightly browned or tender.


Cauliflower Rice Recipe


Cauliflower- That’s it!



Grab a regular cheese grater and grate the raw cauliflower into small, rice-sized pieces. While you’re doing that, heat up a non-stick skillet with a little olive oil. Add the cauliflower and heat until slightly browned. Viola! Easy, easy, easy.


Asian Turkey Balls

Serves 3-4

20 oz. lean ground turkey

6 cups total chopped broccoli, cabbage, green onion, mushrooms, celery (I just pull out the food processor)

To taste- garlic, ginger, cayenne pepper

1 tbsp. sesame seeds

2 tbsp. soy sauce

2 egg whites

Mix it all together, shape into balls, and cook for 30 minutes at 350F.

NOTE: 1 tbsp. sesame seeds has 1 carb and 40 calories so they are optional, but they are divided into about 2 dozen balls.


Quick Italian Vegetable Soup

Serves 6


1 tbsp. olive oil                                                              6 cups water

1 medium onion, chopped                                               2 zucchinis, quartered and sliced

2 cups sliced cabbage                                                    2 stalks celery, sliced

1 tsp. garlic salt                                                             1 (16 oz.) can diced plum tomatoes

Salt & Black pepper to taste                                          2 tsp. Italian seasoning

2 cubes beef bouillon



Heat oil in a large stock pot over medium-high heat. Sauté onion, and celery until onion is translucent and celery is tender, 5-7 minutes. Stir in tomatoes and Italian seasoning and cook 5 minutes more, stirring frequently.


Dissolve Bouillon cubes in water and stir into vegetables.  Adjust heat to a medium simmer and cook approximately 10 minutes.  Add zucchini and cabbage, sprinkle with garlic salt, and cook until tender, 5 minutes more. Adjust seasoning with salt and pepper, and serve.


Crunchy Thai Style Salad (Phase 1 Compatible) - by Jan Paynter-Parsons from Dartmouth, NS

• Bean, Alfalfa or Brussels sprouts

• Finely sliced green and red peppers

• Baby spinach

• Finely sliced and seeded red or green chilies

• Arugula

• Peeled, seeded and sliced cucumbers

• Finely sliced Napa or Red and Savoy cabbage

• Snow peas

• Mint, basil and coriander (cilantro)


Any combination of these ingredients are great, or anything else you fancy that goes in a nice crunchy

salad. Toss together with the Thai dressing (see below).


Thai Dressing (Phase 1 Compatible) - by Jan Paynter-Parsons from Dartmouth, NS

4 tbsp fresh lime juice

3 tbsp olive oil

1 tbsp sesame seed oil

1 tbsp light soy sauce

Good pinch of Splenda

1 tbsp fresh ginger, peeled and finely chopped

1/2 clove of garlic, finely chopped

1 fresh red chili, seeded and finely sliced

1 large handful of fresh cilantro and basil, chopped


Mix all together and pour over the above Thai style salad.



1 IP Serving

1Ideal Protein pudding of your choice

1 oz egg white

2 oz water

1/4 tsp cinnamon

dash vanilla extract


Preheat oven to 350 degrees. Mix all ingredients except cinnamon together. Mix well to try and get out most of the lumps. Fill 2 non-stick muffin tins approximately 2/3 full (or make mini-muffins.) Sprinkle with cinnamon. Bake for 10-15 minutes. Serve warm


Dr. Dave's Vanilla Shake

1 Vanilla pre-made shake

1 cup ice

1 tsp. Splenda

1/4 tsp. vanilla extract

Blend and enjoy!


Chicken and Summer Squash


4 skinless, boneless chicken breast halves

1/2 teaspoon salt

1/4 teaspoon ground black pepper

2 tablespoons butter flavored grapeseed oil

3/4 pound yellow squash, sliced

3/4 pound zucchinis, sliced

1 medium tomato - peeled, seeded and chopped



In a large nonstick skillet, heat the oil over medium high heat. Season chicken with half of the salt and half of the pepper, and add it to skillet. Cook until lightly browned, about 2 minutes per side. Transfer to large plate or platter, and cover to keep warm.

Pour off oil from skillet, and add squash, zucchini, and tomato. Season with remaining salt and pepper. Cook and stir over medium-high heat until squash is slightly softened, about 3 minutes. Reduce heat, and return chicken to skillet. Cover partially. Cook until squash is soft, and chicken is white throughout but still juicy, about 5 minutes longer.

Transfer chicken to platter, and cover with foil to keep warm. Raise heat to high. Cook vegetable mixture, stirring often, until almost all of the liquid has evaporated, about 2 minutes. Arrange vegetables around chicken, and serve.


Zucchini Boats

Serves 4

2 medium zucchinis

1.5  pound of lean ground beef

1 jar of Walden Farms Tomato Basil Sauce

1 jalapeno pepper, minced (if you desire)

2 tablespoons of diced green chili peppers

8 mushrooms, diced

1/4 minced onion

1/4 cup chopped tomato

1 pinch dried basil

season salt and black pepper to taste


1.  Prepare the grill for indirect heat.


2.  Place the zucchini in a pot with enough water to cover.  Bring to a boil and cook for 5 minutes.  Drain, cool and cut in half lengthwise.  Scoop out the pulp to about 1/4 inch from the skin. Chop up pulp and put on paper towel on plate and pat with paper towels to drain.


3.  Saute ground beef. Add sliced mushrooms halfway through.  Add the jar of Walden Farms Tomato Basil Sauce to the ground beef and mushroom mixture and mix in.


4.  Add  the zucchini pulp, jalapeno, green chili peppers, onion and tomato to the ground beef mixture and mix in.


5.  Stuff the zucchini halves with the pulp/ground beef mixture. Seal each stuffed half in aluminum foil.


6.  Place foil packets on the prepared grill over indirect heat. Cook for 10 minutes.  Then, unseal aluminum foil, but keep the foil around the bottom part of the zucchini and continue to grill for another 5-10 minutes.


7.  Salt and pepper to taste.


Leek Stew

Serving size 8 ounces, serves 7

Count as 2 ounces of dinner protein and 1 non-restricted IP food and 1/2

cup of vegetables.


1 box of Ideal Protein leek soup

4 tablespoons Wild Tree Butter flavored grape seed oil

1 head of cauliflower, roughly chopped

1 large leek, chopped

1 cup of baby portabella mushrooms(or other kind)

1 cup low sodium, carb free chicken stock

1 tablespoon Wild Tree Curry/Garlic Blend seasoning

6 cloves of garlic, chopped

16 oz. of lean pork (loin or fat free cooked ham), weigh raw and then


Sea Salt and cracked pepper to taste

1 tablespoon each of garlic and onion powder, carb free, msg free


This would be delicious with green chilies added to it!


Prepare box of leek soup in a large bowl.  Go by the directions for the

leek soup.

Heat oil in a large pot on the stove top.  Saute' chopped garlic and

leeks for 3 minutes.  Add the cauliflower and stir for 1 minute.  Add

the bowl of leek soup into the pot,  add the chicken stock, mushrooms,

curry/garlic blend and garlic and onion powders.  Fold in the pork. Cook

on medium low heat, stirring occasionally for about 20 minutes and then

cook on low heat, stirring occasionally for 40 minutes.  Add sea salt

and cracked pepper to taste.


Serving size 8 ounces, serves 7.





2 bay leaves

1 teaspoon salt

1 teaspoon ground cayenne pepper

1 teaspoon ground black pepper

1/2 teaspoon ground white pepper

1/2 teaspoon ground cumin

1/2 teaspoon ground nutmeg

4 tablespoons butter flavored grape seed oil

3/4 cup chopped onion

1/2 cup chopped green bell pepper

1/4 cup chopped green onions

4 cloves garlic, minced

1 tablespoon hot pepper sauce

1 tablespoon Soy sauce

1/2 cup Walden Farms Thick & Spicy BBQ sauce

1 1/2 pounds ground beef

1/2 pound turkey sausage

2 eggs, beaten

1 cup crushed up IP Southwest Cheese Curls



1.In a small bowl, combine the bay leaves, salt, cayenne pepper, ground black pepper, ground white pepper, cumin, and nutmeg; set aside.

2.Heat the butter grape seed oil in a saucepan over medium heat. Add the onion, bell pepper, green onions, garlic, hot pepper sauce, soy sauce, and reserved seasoning mix. Saute until mixture starts sticking to the bottom of the pan, about 6 minutes. Stir in the Walden Farms Thick & Spicy BBQ Sauce; continue cooking for 2 more minutes, stirring occasionally.

3.Remove vegetable mixture from heat, and allow to cool to room temperature. Place the beef and turkey in an ungreased 9x13 inch baking dish. Add the eggs, the vegetable mixture, and the bread crumbs. Remove the bay leaves. Mix well by hand, and form into a loaf about 1 1/2 inches high.

4.Bake uncovered at 350 degrees F (175 degrees C) for 25 minutes. Then raise heat to 400 degrees F (200 degrees C) and bake for another 35 minutes. Let stand for 5 minutes before serving.


IP Crispy Cereal Pancakes-- Unrestricted


1 Pack IP Crispy Cereal crushed into small pieces- can use a rolling pin while still in packet

2 egg whites

1/4 tsp baking powder

1/4 tsp vanilla

Sprinkle Cinnamon & Nutmeg



Beat together in small bowl the following:

2 egg whites

1/4 tsp vanilla


Add in to cereal pkg the following:

1/4 tsp baking powder




Mix dry ingredients then add egg whites.

Best cooked on a nonstick electric pan

Add your Walden Farms syrup



Almost Deep Fat Fried Cauliflower-(Phases 1-4)

1 head of fresh cauliflower

1-2 teaspoons extra virgin olive oil

1-2 teaspoons garlic powder

1-2 teaspoons 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, 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.


Source: Dr. Douglas Rothrock


Roasted Garlic Dressing-(Phases 1-4)

2 Tablespoons French shallots, chopped

1/3 cup apple cider vinegar

1 teaspoon Dijon mustard

1/2 teaspoon salt

pinch white pepper

1 egg white

6 cloves garlic, roasted in a 360 degree oven until softened and lightly browned (about 20 minutes)

1 cup olive oil


In a blender, blend all ingredients except oil. While blender is running, add oil in a thin stream until emulsified. Serve roasted garlic vinaigrette immediately.


Source: Dr. Douglas Rothrock


Crispy Cereal Cookies

1 packet IP Crispy Cereal

1 tablespoon Walden Farms Syrup, Chocolate or Maple, or Walden Farms jelly

1 egg white (may use liquid egg whites)

1 pinch sea salt (optional)

½ packet stevia or splenda if desired

*May use salt and spices to make savory if preferred.

*May add a ¼ teaspoon of baking powder to lighten it up.


These are yummy crispy cookies that are a non-restricted treat. Take a packet of Ideal Protein crispy cereal mix and one egg white, 1 tablespoon of Walden farms syrup or jelly (your choice of flavor). Mix together in a bowl and preheat oven to 350 degrees. Use large spoon and plop cookie size spoonful’s on a non-stick cookie sheet and bake for 10-15 mins. You may even sprinkle cinnamon on top and ENJOY!


Lilian's Lemon Crispy Cereal Cookies

These are yummy crispy cookies that are non-restricted treats. 2 IP servings

1 packet IP Crispy Cereal

1 Packet IP Lemon Pudding

2 tablespoons Walden Farm Caramel Syrup

2 egg whites (may use liquid egg whites)

1 pinch sea salt

1 packet Stevia or Splenda if desired

½ tsp. cinnamon

¼ teaspoon of baking powder to lighten it up.

½-1oz. club soda


Preheat oven to 350 degrees

Mix all dry ingredients together. Add egg whites and WF Caramel syrup. While mixing add club soda to desired consistency. Mix will be quite thick.


Use large spoon and plop cookie size spoonful’s on a non-stick cookie sheet and bake for 10-15 mins. You may even sprinkle cinnamon on top and ENJOY!


Lemon Meringue


1c. Water

1 IP Vanilla Pudding

1 pkg Sugar Free Lemon Jello



Mix one cup of boiling water for one package of lemon Sugar Free Jell-0. Mix one cup of cold water with the Ideal Protein Vanilla Pudding. Once pudding is mixed, add it to the hot Jell-0. Cover and refrigerate until set. It will make a large portion that can be eaten throughout the day. It is still only one protein packet! Enjoy!


Fluffy Potato Rolls


1 Pkg IP Potatoes

2 Egg Whites

1/2 tsp baking powder

1/8 tsp baking soda

"I can't Believe It's Not Butter" Spray Olive Oil (spray)



Preheat oven to 375. Beat egg ehites until foamy, but not stiff. Add IP potato mix, baking powder and baking soda. Mix well, batter should be medium thick. Spray cupcake pan with olive oil. Spoon batter into cupcake pan, batter will make about 5 rolls, fill up each cup about 1/2 to 3/4 full. Spray top of rolls with "I can't Believe It's Not Butter". Bake 7-12 min. May become "papery" if overcooked.


Peach-Mango Salsa

• 1 pkg Peach-Mango Packet

• 1 Vidalia onion, chopped

• 4-5 Celery heart stalks chopped

• 1-2" piece fresh grated Ginger

• Apple Cider vinegar


In a bowl, combine onion, celery and ginger. Add Ideal Protein packet, and stir thoroughly. It will become a little pasty in places. Add enough vinegar to remove pastiness, but not overpower the Peach- Mango. Mix well, cover and refrigerate overnight (or 4 hours or so). Makes a great topping for grilled fish, chicken or on a plain salad.


Tandoori-Style Chicken (BBQ)-(Phases 1-4)

(Courtesy of Dr. Douglas Rothrock)

Preparation: 15 minutes

Marinating Time: 24 hours

Cooking: 45 to 60 minutes

Servings: 6




16 oz. plain yogurt 0% fat

1 Tablespoon grated ginger root

2 cloves garlic, minced

2 teaspoons paprika

1 1/2 teaspoons ground cinnamon

1 teaspoon ground cumin

1 teaspoon ground coriander

1/2 teaspoon salt

1/2 teaspoon pepper

1/4 teaspoon ground cloves


2 1/2 pounds bone-in chicken pieces (breasts, thighs, or drumsticks)

1 medium cucumber, sliced



For the marinade: in a medium bowl, whisk together all marinade ingredients. Rinse chicken and pat dry. Place chicken pieces in a Ziploc bag set into a deep bowl. Pour marinade over chicken and close bag. Marinate in the refrigerator overnight, turning bag occasionally to distribute marinade. Remove chicken from bag, reserving marinade. Set barbeque to medium-low heat. Place chicken pieces, bone side down, in center of cooking grate. Grill 45 to 60 minutes or until chicken is tender and juices run clear, brushing with reserved marinade during the last 15 minutes of grilling time. Serve with sliced cucumber.


Tandoori is a mixture of spices commonly used in Indian cuisine. It is a fine red-brown powder. It has a very rich and subtle taste, which gets enhanced when cooked. It is not very spicy(less than chilli powder or curry for instance) and very aromatic. Ingredients used to make tandoori may vary in number and proportion but it is normally made with the following spices: mild pepper, paprika, garlic, chilli pepper, thyme, cilantro, salt, cumin, black pepper, celery, caraway, rosemary, clove, bay leaves, and cinnamon.


Source: Gutierrez, Philippe, and Anouk D. Moreau. Ideal Protein: Healthy Recipes. Vol. 2. N.p.: Mathieu Lapalme, n.d. 43. Print


Spicy Flank Steak with Raddish Slaw

Serves 4


2 T chipotle chili powder

2 T dried oregano

1 T ground cumin

2 T olive oil

2 lb. flank steak, trimmed

1 t kosher salt

1/2 t black pepper


Raddish slaw

1 T olive oil

2 T apple cider vinegar

1 lb. raddishes thinly sliced

1 c shredded tricolor slaw mix

1/2 T minced garlic

1/2 t sea salt

1/2 t pepper

2 T chopped fresh cilantro

2 T lime juice


Combine chili powder, oregano, cumin, and oil in a zip-top plastic bag. Add steak and marinade in refrigerator overnight. Preheat broiler to high. Place steak on a baking sheet and sprinkle with salt and pepper. Broil 5 minutes per side or until done. Let stand 10 minutes before slicing.


Combine all ingredients for slaw in a large bowl and let stand for 30 minutes before serving.


Spicy Cabbage

This pungent, crunchy relish is a longtime staple in my kitchen, where we serve it with Seafood Tacos and other dishes, but you can also use it to jazz up a chicken sandwich- or do as I do and just eat handfuls of it straight. I don't remember why I first started making it with Cholula hot sauce, but I have never found a suitable replacement for that ingredient. I buy the stuff by the gallon, no joke! Just mix it all up and let'r rip.


Makes about 3 cups


3 cups shredded cabbage

1-2 tbsp. Cholula brand hot sauce

1 tsp fresh ground pepper

1 tsp kosher salt

3 tbsp. cider vinegar

1 tbsp olive oil

1/2 tsp splenda


(adapted to be IP compliant from the Elote cookbook)


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.


Mashed Potatoes


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 (to taste – gives it a zing!)

Optional: 1-2 tsp. UDO’s Oil or Olive Oil


Steam (preferred) or boil the cauliflower until it is very, very soft. Drain the water (if boiled). 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


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.


(Some have tried substituting rhubarb as well. Be Creative.)


IP Chocolate Zucchini Cookies Recipe

Click here for a PDF of this cool recipe that helps you get a cup of veggies in with your snack.


Chocolate ICE CREAM

1 IP Chocolate drink mix

2 oz. Water

1 1/2 c. Ice


Blend in Magic Bullet or Ninja then freeze (a blender does not get this smooth enough)



Yummy Crispy Cereal Bun Recipe – Non-Restricted



1 Package IP Crispy Cereal  (Use a rolling pin to Crush Cereal in package)

2 Egg Whites

½ TSP Baking Powder

¼ TSP Garlic Powder

¼ TSP Sea Salt

Add to season: Dry Italian Herbs, Dried Onions etc.Be Creative!



•Mix together Crushed IP Crispy Cereal, baking powder, garlic powder and sea salt

•Combine the dry mix with the egg white mix and stir

•Cook on a lightly oiled heated pan just like you would Pancakes

•Add a turkey-burger patty, hamburger patty, etc.

•Dress like a burger and Enjoy!


Source: Dr. Douglas Rothrock


Smoked Grilled Chicken Sandwich with Side Salad

Serves 5

2 c. Hickory or mesquite wood chips

6 lg. Bone-in chicken breasts

2 tbsp. Grapeseed oil

1 tsp. Kosher salt

½ tsp. Pepper


2 tsp. Whole grain or regular Dijon mustard

1 tsp. Minced garlic

3 tbsp. Sugar Free red wine vinegar

2 tbsp. Walden Farms maple syrup

¼ c. Extra virgin olive oil

5 oz. Baby mixed greens

1 pkg. IP garlic & onion soy nuts

½ c. Red onion, thinly sliced

½ c. Chopped plum tomatoes



Soak wood chips in water at least 30 minutes. Preheat grill to medium heat. Reduce heat to 250°. Place chicken in a shallow dish. Rub evenly with oil, salt and pepper. Add half of wood ships to the smoker box of a gas grill following manufacturer’s directions. Close grill lid. When wood starts to smoke, turn off one side of grill. Place chicken, breast side up, on rack on the unlit side of grill. Cover; smoke chicken 1-2 hours or until juices run clear and thermometer reads 165°, adding remaining chips after 30 minutes.


Combine mustard and garlic in a large bowl. Whisk in vinegar, syrup and oil until blended. Add salad greens, IP soy nuts, onion & tomatoes, tossing to coat.


Tasty steak with Horseradish veggies

Main Dish:

6 (6oz) beef tenderloin steaks

1 tbs. olive oil

1 tsp. pepper

1 tsp. Kosher salt

2 tsp. minced garlic

¼ c. minced chives

½ c. chopped fresh parsley

1 tsp. Wildtree Rancher Steak Rub

Preheat grill or grill pan to medium-high heat.  Combine parsley, chives, garlic, Wildtree Rancher Steak Rub, salt and pepper in a small bowl. Rub mixture evenly on steaks. Place on the grill rack that has been rubbed with olive oil. Cook 4 minutes per side or until desired degree of doneness. Let stand at least 5 minutes before serving.



1 lg. yellow squash

1 c. mushrooms

1 lg. red onion

2 tbs. extra virgin olive oil

2 tsp. prepared horseradish

1 tsp. kosher salt

½ tsp. pepper

Preheat grill or grill pan to medium-high heat. Cut squash into ½ inch thick slices. Cut onion into ½ inch thick rounds. Slice mushrooms thickly. Combine veggies with spices and oil in a large bowl; toss to coat. Place on grill and cook 4 minutes per side or until tender and browned. You can also use skewers to help make the grilling process easier.


ButterChoc Beauties

3 IP servings; spread out over a couple days and count as your restricted.


• 2 packets IP Chocolate Pancake

• 1 packet IP Butterscotch Pudding

• 1/2 tsp. (2.5 ml) baking powder

• 2 packets Splenda

• Pinch of sea salt

• Sprinkle of cinnamon

• 4 oz. (125 ml) cold water

• 1 egg white

• 1/4 tsp. (60 ml) vanilla



Line muffin tin with wax paper. Mix dry ingredients, add water, egg white and vanilla. Bake at 350°F for 20 minutes.


Lillian’s Broccoli Bread

2 IP servings

1 Pkg. Broccoli Cheese soup

1 Pkg. Crispy Cereal (ground)

1 tsp. baking powder

4 oz. Egg whites (from carton)

1 cup thawed broccoli cuts

Spices to taste ie.

½ tsp. onion powder

½ tsp. garlic powder


Mix all ingredients together. Pour into muffin tins or mini cake tins. Bake at 350° for 20 minutes.


Unstuffed Cabbage Rolls

Serves 4

1 1/2 - 2 pounds lean ground beef

1 tablespoon Grapeseed oil

1 large onion; chopped

1 clove garlic; minced

1 small cabbage; chopped

2 cans(14.5 ounces each) diced tomatoes

1 can(8 ounces) tomato sauce

1/2 cup water

1 teaspoon ground black pepper

1 teaspoon sea salt



In a large skillet, heat Grapeseed oil over medium heat. Add the ground beef and onion and cook, stirring, until ground beef is no longer pink and onion is tender.

Add the garlic and continue cooking for 1 minute.

Add the chopped cabbage, tomatoes, tomato sauce, pepper, and salt. Bring to a boil. Cover and simmer for 20 to 30 minutes, or until cabbage is tender.


Salmon- Sweet & Spicy

Prep Time: 30 Minutes

Cook Time: 12 Minutes

Ready In: 42 Minutes

Servings: 4

"Try this one! This recipe is by far the best complement for salmon. Not only is this recipe delicious, it has the added bonus of being an very healthy dish. Great for dinner parties, paired with green beans, and salad."



6 tbsp. Walden Farms apricot fruit spread

1 tbsp. reduced sodium soy sauce

1/2 tbsp. grated fresh ginger

1 clove garlic, minced

Small pinch cayenne pepper

1/8 tsp. ground cinnamon

1 (3/4 pound) salmon filet without skin



1. Preheat your oven's broiler, and grease a broiling pan.

2. In a saucepan over medium heat, mix together the WF apricot spread, soy sauce, ginger, garlic, cinnamon and cayenne. Bring to a boil, then reduce heat to medium-low, and simmer for about 20 minutes, or until reduced by about half. Stir occasionally to prevent burning. Remove 1/4 cup of the glaze for basting, and set the remaining aside.

3. Place the salmon filet on the greased broiling pan, and brush with glaze. Broil 3 inches from the heat for 8 to 12 minutes, or until salmon flakes easily with a fork. Gently turn over once during cooking, and baste frequently during the last 4 minutes. Serve with remaining glaze.


May’s Mug Cake Donuts


¼- ½ tsp baking powder (not soda)

1 pack of Chocolatey Caramel Mug Cake

½-1 tsp oil (olive)

3 Tbsp egg whites (could sub one whole egg)

3 Tbsp Vanilla Ready drink


Mix dry ingredients together in bowl first. Then add in wet ingredients.

Bake at 400 degrees for 7-10 minutes or until golden brown.

*One packet makes 2 full sized donuts or 4-6 mini donuts.

*May use muffin tin and adjust cook times as necessary


Breaded Buffalo Chicken Bites


Servings:  2  (This will count as your lean protein serving as well as your restricted snack for the day)


2 8oz chicken breasts cut in to bite sized pieces

2 packages of Ideal Protein Southwest Cheese Curls (crushed up in fine pieces)

½-3/4  cup of Frank’s Red Hot sauce


Use a rolling pin to crush up each bag of IP Southwest Cheese Curls (while the bag is closed).  Once crushed up in to fine pieces, empty in to a plastic bag.  Put your bite sized chicken pieces in to the plastic bag and move around to coat.  It is easier to work from outside of the bag to move the pieces around inside the bag, otherwise you will end up with most of the breading on your fingers.  


Preheat oven to 350.  Spray a cookie sheet with Pam.  Place breaded chicken bites on cookie sheet, about an inch apart.  Cook for 10-14 minutes or until done. While chicken is baking, heat the Frank’s Red Hot Sauce in a sauce pan.  When chicken bites are cooked, place in a bowl and pour the ½ cup of Frank’s Red Hot Sauce on and toss to coat.  Serve with a side of celery and Walden Farms Blue Cheese Dressing.


Taco Pork Skillet:  by Chef Verati


Serves 4

•1 ½ pounds pork tenderloin cut into strips

•2 packets Ideal Protein Pancake Mix prepared

•4 cups green peppers cut ½” thick

•2 cups zucchini

•2 cups watercress

•2 tablespoons Ideal Protein Italian Dressing

•2 teaspoons olive oil

•1 ounce taco seasoning mix

•Sea salt to taste

•Pepper to taste

Season pork with taco seasoning.

Heat olive oil in large skillet on medium-high heat. Add pork. Stir-fry for 2 minutes.

Add green peppers. After 2 minutes, add zucchini, ½ cup water and remaining seasoning mix. Mix well and bring to a boil. Reduce heat to medium and cover.

Simmer for 5 minutes. Let stand for 5 minutes.


Spoon meat into Pancakes and wrap. Place on greased baking pan and bake in a 375 degree oven for 5 minutes until very hot.


Serve with watercress or any other green salad.


Shrimp and Asparagus Stir Fry

Serves 2


4 tsp olive oil

1 pound of raw shrimp

4 cups of asparagus, cut in to one inch long pieces

1 tsp salt

½ tsp crushed red pepper

1 tsp minced garlic

1 tsp minced ginger

1 Tbsp soy sauce or Bragg’s Liquid Amino

2 Tbsp lemon juice


1.  Heat 2 tsp of olive oil over medium high heat in a large, non-stick frying pan.  Add shrimp to the pan and then season with ½ tsp salt and ½ tsp crushed red pepper.  Cook the shrimp until pink.  Remove the shrimp from the pan and set aside.


2.  Heat the remaining 2 tsp of olive oil in the same pan and add the asparagus.  Add ginger, garlic and ½ tsp salt.  Stir and cook until asparagus is tender-crisp.


3.  Return the shrimp to the pan, then add soy sauce (or Bragg’s Liquid Amino).  Stir until the ingredients are combined.  Just before you are ready to plate the dish, add the lemon juice, stir and serve hot.


Cajun Burger Wrap with Mushrooms and Spinach

Serves 4


2 pounds of 93% lean ground beef or ground turkey

2 cups of finely chopped fresh mushrooms

2 cups raw spinach

2 tablespoons of Wildtree Cajun Seasoning (offered at our clinic)

½ teaspoon garlic salt

½ teaspoon pepper

2 tablespoon Wildtree Garlic or Jalapeno Grapeseed oil (separated)

1 head of ice berg lettuce, leaves separated


Take 1 tablespoon of the grapeseed oil and place in saute pan.  Saute the chopped mushrooms and spinach until done.  Preheat your grill to medium-high heat.  Combine the ground beef (or ground turkey) with the sauteed mushrooms and spinach and seasonings in a large bowl.  Mix until blended. Shape in to patties.  Place patties on a grill rack rubbed with the other 1 tablespoon of grapeseed oil.  Grill, covered with grill lid 6 minutes per side or until no longer pink.  Wrap your burgers with lettuce leaves as your bun.  You can add sliced tomato, raw onion and dill pickles inside of the lettuce wrap.  Excellent served with a side of rutabaga, kohlrabi or turnip fries to make up the rest of your vegetable serving.