Ideal Protein Recipes

Salad Dressings

Red Pepper Vinaigrette

1/4 cup olive oil, or less
1/4 cup apple cider vinegar
1 Tbs white onion, minced
1-2 cloves garlic, minced
pinches of rosemary and thyme, to taste
sea salt and pepper, to taste
1/2 tsp dried whole oregano
1/2 tsp dry mustard
1/2 tsp paprika
1/2 roasted red pepper
Blend all ingredients together in a blender until desired consistency is
reached.

Roasted Garlic Vinaigrette

1/2 cup olive oil
3/4 cup white vinegar
1 head of roasted garlic
2 tsp chopped basil, oregano, and parsley
1/8 tsp pepper

Combine all ingredients and shake to mix together.

Cilantro, Caper, Lime Dressing

1 clove garlic, chopped
1 1/2 tsp whole grain mustard
2 limes, finely grated rind and juice
1 Tbs unseasoned rice vinegar
1/4 cup olive oil
1 tsp capers
3 Tbs fresh cilantro, chopped
fresh ground black pepper, to taste

Place garlic, mustard, lime rind and juice, and vinegar in a bowl and mix
together. Slowly pour in the oil, whisking constantly, until well emulsified.
Stir in the capers and cilantro. Season with black pepper. Enjoy over your
favorite salad.

Ginger Dressing

2 Tbs unseasoned rice or cider vinegar
1 Tbs grated ginger root
1/3 cup olive oil
1 Tbs Bragg's liquid aminos or Tamari sauce
1/4 tsp each Splenda, salt and pepper
1/4 tsp hot pepper sauce (no sugar)

Mix vinegar whith ginger and let stand for 2 minutes. Strain into bowl,
press to extract liquid. Whisk in oil, liquid aminos, Splenda, salt, pepper
and hot sauce.

Sides

Speedy Homemade Salsa

14.5 oz. peeled tomatoes
1/4 cup red onion, chopped
1/4 cup yellow onion, chopped
1 jalapeno pepper, seeded
1 tablespoon apple cider vinegar
1 tablespoon fresh cilantro, minced
1 garlic clove
1 teaspoon ground cumin
1/4 teaspoon sea salt

In a food processor or blender, combine all ingredients; cover and process
until chunky. Yields 1 1/3 cups. Enjoy with your favorite veggies or the
Garlic and Fine Herb Soy Crisps!

Turnip "fries"

2 cups turnips, peeled and sliced
1 tsp. olive oil
1/4 tsp. sea salt
1/4 tsp black pepper

Preheat the oven to 450 degrees fahrenheit with rack in the middle of the
oven. Peel turnips and slice into "fries". Toss in the olive oil, salt, and
pepper and place on a shallow baking pan. Roast in the oven 20-25
minutes. Enjoy!

Oven Roasted Cauliflower

1 cauliflower cut into flowerets
2 tsp. olive oil
2 1/2 Tbs lemon juice
1 1/2 tsp fresh rosemary, chopped
1 tsp sea salt
1/2 tsp black pepper
1 1/2 tsp garlic, minced

Preheat oven to 375oF. In a large bowl, combine all of the ingredients
except the garlic. Toss to mix well and place on a large baking dish or
shallow roasting pan. Place the pan in the oven and roast the cauliflower,
turning once or twice for about 30-35 minutes, or until it's tender and
slightly browned. During the last 5 minutes of cooking, stir the garlic in
the the pan. Serve immediately.

Zucchini "Noodles"

3-4 medium zucchini
1 tsp chopped garlic
1 tsp olive oil
1 tsp chopped parsley
lemon juice, to taste
sea salt and pepper, to taste

Shred zucchini on a mandolin lengthwise into julienne strips. Put the oil
and garlic in a cold saute pan and turn on medium high heat, when garlic
starts to sizzle and turn light brown in color, add zucchini and other
ingredients. Turn heat to high and saute for 2 minutes. Makes a great side
dish!

Fennel  Slaw

Fennel bulb and a pinch of the herb ends
Cabbage of your choice (Napa, Savoy, Green, Red, etc.)
Kale
White vinegar
Olive oil
Stevia or Splenda (optional)
Sea salt and pepper, to taste
Dash of celery seed

Thinly slice fennel and thinly chop the cabbage and kale. Toss together in a
bowl. In a separate bowl, prepare the dressing by combining the rest of
the ingredients. Whisk together then toss over veggies. Delicious flavor!

Summer Squash with Basil, Oregano, and Lemon

3 small zucchini (about 1 pound)
3 small yellow squash (about 1 pound)
1 teaspoon extra virgin olive oil
1/4 teaspoon grated lemon rind
1 tablespoon fresh lemon juice
1/2 teaspoon salt
1/8 teaspoon freshly ground black pepper
1 garlic clove, minced
1/3 cup thinly sliced fresh basil
1 tablespoon chopped fresh oregano

Shave zucchini and yellow squash into ribbons using a vegetable peeler,
stopping at the seeds; place ribbons in a large bowl. Discard seed cores.
Combine oil, rind, juice, salt, pepper, and garlic in a small bowl; stir with a
whisk. Drizzle oil mixture over vegetable ribbons; sprinkle with basil and
oregano. Toss gently. Serve immediately.

Ratatouille
Serves 4

½ cup yellow or white onion, finely chopped
1 clove garlic, minced
2 teaspoons olive oil
2 cups eggplant, peeled and cubed
1 small zucchini (or yellow summer squash in season), halved lengthwise
and cut into ¼-inch-thick slices (1 cup)
1 cup tomatoes, chopped
½ cup green bell pepper, chopped
2 tablespoons water
1 tablespoon fresh basil, chopped (or ½ teaspoon dried basil, crushed)
Salt and freshly ground black pepper to taste


Heat oil in a large skillet over medium heat. Add garlic to hot oil and cook
until tender. Stir in vegetables, broth, and basil. Reduce heat to simmer.
Add salt and pepper. Cover and let simmer for 20 minutes or until tender.
Remove cover and cook 5 additional minutes or until thickened, stirring
occasionally. Add onion last, heat to warm them. Add shredded cooked
chicken just before serving for a main dish.

Mains

Chicken Dijon Crockpot Dinner

2 packages mushrooms, sliced
2 pounds chicken breasts
2 garlic cloves, minced
1 tablespoon olive oil
6 tablespoons white wine vinegar
4 tablespoons soy sauce
4 tablespoons dijon mustard

Add all ingredients to the crockpot and cook on low for 8 hours or until
the chicken is tender and cooked all the way through. You can also add
any other Ideal Protein-approved veggies to the dish.

Breadless Crab Cakes (serves 2)

1 lb. crab meat
2 egg yolks
1 tablespoon shallots or onion, finely chopped
2 tablespoons celery, finely chopped
1 tablespoon lemon zest
1/2 teaspoon hot sauce
1/4 teaspoon paprika
1 tablespoon olive oil

Whisk the egg yolks. Add the shallots, dill, celery, lemon zest, hot sauce,
and paprika. Gently mix this into the crab. This mixture will look like it
won't hold together but don't worry about this.
To form the crab cakes, you will need a round cookie cutter about 2
inches wide. Scoop 2 tablespoons of the crab mixture into the cookie
cutter.
Press the crab down firmly with your fingers and remove the cookie
cutter. Your should be able to make a dozen crab cakes. Refrigerate for an
hour to allow the ingredients to bind together.
Preheat the oven to 375 degrees F. On the stove top, heat the olive oil in a
pan. Slide the crab cakes into the pan and cook about 2-3 minutes on each
side or until they are brown and crispy. Scoop the crab cakes into the
cookie sheet and bake in the oven for another 6 minutes so they get
cooked through. Garnish with dill and enjoy!

Turkey Meatballs and Veggies

1 lb. ground turkey
2 egg whites
1/4 cup parsley
1/2 teaspoon pepper
1/2 teaspoon sea salt
1/2 teaspoon onion powder
1 1/2 teaspoons minced garlic
3/4 cup zucchini, grated
3/4 cup cauliflower, shredded
1/2 cup mushrooms or spinach, chopped

Preheat oven to 425 degrees F. Mix together all ingredients thoroughly.
Form meatballs and bake in the oven for 18-20 minutes on a nonstick
cookie sheet.

Thai Turkey Burgers and Crispy Kale

1 lb. lean ground turkey
4 scallions, finely chopped
1/2 inch piece of fresh ginger root, peeled and grated
1 garlic clove, crushed
1 lemongrass stalk, outer leaves removed and core finely chopped
1/2 red chile, seeded and finely chopped
2 tablespoons finely chopped fresh cilantro
1 egg lightly beaten
sea salt and black pepper
4 cups kale
finely grated zest of 1 lemon
1 tablespoon olive oil

Put the kale in a large bowl and toss with lemon zest, olive oil, and sea
salt. Arrange in a single layer on a baking sheet
Place kale in a preheated 400 degree oven for 15-20 minutes, turning
halfway through the cooking time until crunchy and crisp. Sprinkle with a
little more sea salt before serving.
Meanwhile, put the ground turkey in a large bowl with the scallions,
ginger, garlic, lemongrass, chile, and cilantro. Mix well then season to
taste and stir in the egg.
Use your hands to shape the mixture into 4 large balls, then press them
into patties. Place under a preheated hot broiler and cook for 5 minutes on
each side or until golden and cooked through.

Mini Zucchini Pizzas

1 cup zucchini, sliced into rounds
Walden Farms Tomato and Basil sauce
1 cup chopped vegetables (ex. chopped tomatoes, jalapenos, onions, and
peppers
1 package Splenda
1 tsp olive oil
sea salt and pepper to taste

Preheat oven to 375 degrees fahrenheit. In a bowl, mix the tomato sauce,
Splenda, salt, pepper, oil, ad herbs. Add your vegetables and mix well. The
sauce should be very thick. Cut the zucchini into rounds about a 1/2" thick
. Spoon the sauce into the zucchini rounds and let bake for 5-10 minutes
or until cooked.

Basil Marinated Shrimp

2 tsp cup olive oil
3 cloves garlic, sliced
1 tsp red pepper flakes
2lbs shell-on deveined raw shrimp
1/3 cup lemon juice
2 Tbs chopped fresh basil
1/2 tsp sea salt
1/4 tsp black pepper

Remove tails from shrimp so you don't have to do it when you're eating it.
Combine all ingredients and (optionally) marinate overnight. Saute over
medium-high heat and serve over Shirataki noodles, fresh spinach, or
zucchini "noodles."

Spicy Garlic Lime Chicken

3/4 tsp sea salt
1/4 tsp black pepper
1/4 tsp cayenne pepper
1/8 tsp paprika
1/4 tsp garlic powder
1/8 tsp onion powder
1/4 tsp dried thyme
1/4 tsp dried parsley
4 boneless, skinless chicken breast halves
2 tsp garlic powder
3 Tbs lime juice

In a small bowl, mix together first 8 ingredients. Sprinkle the mix
generously on both sides of the chicken. Heat olive oil in a large heavy
skillet over medium heat. Saute chicken until golden brown (about 6
minutes on each side). Sprinkle with remaining garlic powder and lime
juice. Cook 5 minutes, stirring frequently to coat evenly with sauce.

Crab and Tomato Salad with Lemon Basil Dressing

1 teaspoon grated lemon rind
2 tablespoons fresh lemon juice, divided
1 teaspoon olive oil
1 packet Splenda
1/8 teaspoon dijon mustard
1/8 teaspoon sea salt
a dash freshly ground pepper
2 tablespoons thinly sliced basil leaves
2 tablespoons chopped red bell pepper
1 tablespoon finely chopped red onion
1/4 pound lump crab meat
2 (1/4 inch thick) slices ripe beefsteak tomato
1/2 cup cherry tomatoes, halved

Combine lemon rind, 1 tablespoon lemon juice, and next 5 ingredients
(through black pepper) in a large bowl, stirring well with a whisk. Reserve
half of the juice mixture. Mix together remaining juice with next 4
ingredients (through crab) and toss gently to coat. Arrange 2 tomato slices
and the cherry tomatoes on the plate. Drizzle reserved juice mixture over
the plate. Top with crab mixture. Enjoy!

Ram Jam Chicken

2 Tbs tamari sauce
1 Tbs lemon juice
1 tsp olive oil
1/4 tsp dried Italian seasoning
1/2 tsp grated fresh ginger root
1/2 clove garlic, crushed
1/8 tsp onion powder
1/2 pinch ground black pepper
4 boneless, skinless chicken breast halves, cut into strips

In a large, resealable plastic bag, combine the first 8 ingredients. Place
chicken in the bag and seal the bag. Leave the chicken in the refrigerator
for at least 3 hours or overnight. Saute or grill.

Salmon with Picante Sauce

Picante Sauce

2 cucumbers, seeded and finely chopped
2 radishes, finely chopped
2 small tomatoes, finely chopped
1 bell pepper, grilled and finely chopped
1/8 red onion, finely chopped
1 Tbs lemon juice
Franks Red Hot, to taste
sea salt and pepper, to taste

Mix ingredients of picante sauce together. Grill salmon and place a
generous portion of the picante sauce over the salmon.

Huevos Rancheros

1 teaspoon olive oil
1 1/2 cups zucchini, diced
1/2 cup green pepper, diced
1/4 cup water
1/4 teaspoon sea salt
1/4 teaspoon ground cumin
1/8 teaspoon freshly ground black pepper
1- 10 oz. can diced tomatoes with green chilies, undrained
4 lettuce wraps
4 large eggs
2 teaspoons fresh cilantro, chopped

Heat oil in a large skillet over medium heat. Add zucchini and red pepper
and saute for 6 minutes. Add water, sea salt, cumin, black pepper, and
tomatoes with green chilies. Stir to combine, then cover to simmer for 3
minutes. Break 1 egg in a small custard cup. Slip egg into tomato mixture,
and repeat with the other 3 eggs. Cover and simmer for 3 minutes until the
eggs are done. Place on top of lettuce wraps. Sprinkle with cilantro and
enjoy!

Garlic Lemon Tilapia

4 tilapia fillets
3 Tbs fresh lemon juice
1 tsp olive oil
2 cloves garlic, minced
1 tsp dried parsely flakes (or fresh)
sea salt and pepper, to taste

Preheat oven to 375oF. Spray a baking dish with olive oil cooking spray.
Sprinkle sea salt and pepper on baking sheet. Rinse tilapia fillets under cold
water and pat dry with paper towels. Place fillets in baking sheet and pour
lemon juice over them. Drizzle with olive oil. Sprinkle with garlic, parsely
and pepper. Bake in preheated oven until the fish is white and flakes when
pulled with a fork, about 30 minutes.

Lemongrass Meatballs

1 1/2 lbs lean ground beef, pork, lamb, bison, etc.
2 tsp lemongrass, minced
2 tsp garlic, minced
2 tsp ginger, minced
1/2 of a large leek (green tops removed)
1 tsp tamari sauce
1 Tbs hot sauce (Pepper Plant Chunky Garlic Sauce)
1/2 tsp sea salt
1/2 tsp pepper

Heat a small saute pan over medium high heat and add 1 Tbs of olive oil.
Add chopped leeks, ginger, lemongrass, and garlic. Saute until leeks soften
and mixture becomes aromatic but not dark in color. Set aside to cool
Preheat oven to 425oF. In a large mixing bowl, mix meat, cooked and
cooled mixture, and remaining ingredients and mix together. Form into
meatballs and place on a baking sheet. Bake for 12 or so minutes. Place on
top of some fresh salad greens and 2 cups of veggies and enjoy for dinner.

Beef Stir Fry

Beef, cut into small strips
1/2 cup broccoli
1/2 cup zucchini
1/4 cup bell pepper
tamari sauce
1 tsp ginger powder
1 tsp garlic powder
sea salt and pepper, to taste
1 tsp olive oil

Stir fry meat with garlic powder and pepper in olive oil over medium heat
until browned. Add veggies and stir fry for 2 minutes more. Add 1/4 cup
of water. Add ginger and tamari sauce (to taste) for an additional 2-3
minutes until vegetables are tender.

Lime Grilled Haddock

1/4 cup fresh lime juice
2 tsp olive oil
1 clove garlic, minced
1 Tbs tamari sauce
1 tsp fresh ginger root, minced
1 tsp brown mustard
1/4 tsp sea salt and pepper
6 haddock steaks (about 1 inch thick)

Preheat grill. In a small bowl, whisk together the lime juice, oil, garlic,
tamari sauce, ginger, mustard, salt and pepper. Brush the haddock steaks
with dressing mixture, reserving any extra for drizzling after the steaks are
cooked. Grill haddock until the steaks are golden on the outside, about 3-5
minutes per side. Serve immediately.

Crab Stuffed Portabella Mushroom

1 can of Chicken of the Sea Crab (found in the refrigerated section at
Trader Joe's)
5 medium portabella mushrooms
12 oz bag of spinach
1/2 green bell pepper
3 cloves garlic
1 shallot
1/2 bunch chives
1/2 bunch tarragon
1/4 block extra firm tofu
sea salt and pepper to taste
chili flakes
splash of lemon juice

Preheat oven to 400oF. Gently remove the stem of 4 of the mushrooms.
Finely chop or puree the remaining mushroom. In a large saute pan on
medium high heat, saute shallot, garlic, bell pepper for 5 minutes until soft.
Add chopped mushroom and cook for an additional 5 minutes or until
water is evaporated. Add the spinach and cook until just wilted. Set aside
to cool. In food processor, add togu and cooled veggie mix. Puree until
smooth. Add salt, pepper, chili flakes, and lemon juice. Fill each
mushroom cap generously with filling and place on a rimmed baking sheet.
Fill sheet with 1/2 cup of water and bake for 20 minutes. Serves 4, enjoy!

Mini Asian Tacos

boneless, skinless chicken breast
button mushrooms
1/2 pablano pepper, minced
1 inch piece of ginger root, peeled and minced
3 cloves garlic, minced
2 green onions
1/2 bunch cilantro
1 packet Stevia (optional)
3 Tbs tamari sauce
1-2 tsp chili flakes
1 tsp lemon juice
a dash olive oil

Very finely chop the chicken and mushrooms. In a large hot pan, brown
the chicken in 3 batches. After the chicken is done, in the same pan, saute
the mushrooms until liquid is gone and the mushrooms begin to brown.
Put mushrooms aside with the chicken. Add a bit of olive oil to the pan
and saute the ginger and garlic until just browned. Add chicken,
mushrooms and other ingredients except the green onion and cilantro. Mix
together. After cooking is complete, add in green onion and cilantro.

Use 1 package nori sheets for the taco "shell" or simply use butter lettuce
to hold your taco mix.

Asian Chicken Burrito

1 cup chopped, prepared chicken
2 tsp brown mustard
1 tsp Pepper Plant Chunky Garlic Sauce
1 Tbs chopped shallots or green onion
sea salt and pepper, to taste
mixed greens
Nori sheets

Mix all ingredients to make the chicken salad (except the mixed greens and
nori). Place chicken salad mix on the nori sheet and put the greens on top.
Roll up like a burrito and seal the ends with water. For some variety, add
some red onion and/ or slices of fennel.

Cinnamon Sweet Meatballs

1 1/2 lbs lean ground turkey
1 tsp cinnamon
1 tsp sage
1/2 tsp red pepper
1/2 tsp black pepper
1/2 tsp thyme
1 tsp parsley
1 tsp basil
1 tsp oregano
1/2 tsp garlic powder
1 tsp liquid smoke (optional)

Mix all ingredients well and form 1 inch wide meatballs. Cook in a non-
stick skillet over medium heat until all sides are browned.

Seared Tuna Salad

4 (6oz) yellow fin tuna steaks- about 3/4 inch thick
1 tsp freshly ground black pepper, divided
1 tsp olive oil, divided in half
2 Tbs fresh lemon juice
8 cups arugula
2 cups thinly sliced fennel bulb (approx. 1 small bulb)

Sprinkle tuna with black pepper. Heat half of the olive oil in a large non
stick skillet over medium heat. Add tuna steaks and cook 2 minutes on
each side or until they reach desired degree of doneness. Combine some
black pepper, other half of olive oil, and lemon juice in a large bowl. Whisk
together. Add arugula and fennel and toss well. Place 2 cups of salad on
your plate and top with seared tuna.

Mediterranean Chicken

2 large chicken breasts
1 Tbs lemon juice
1 pinch ground cloves
1/4 t ground cinnamon
1 tsp sea salt
1/4 tsp pepper
1 tomato, chopped
1 Tbs tomato puree
1 cup hot water
fresh basil leaves torn into pieces
Italian spices

Mix lemon juice, cloves, cinnamon, salt, pepper, and Italian spices together
and marinate the chicken in it for at least 4 hours. Grill or broil chicken
until tender and set aside. Put the tomato and tomato puree in a sauce pan.
Stir and add the hot water slowly. Simmer over a gentle heat until the
tomatoes have softened. Place chicken in the pan, turn over a few times to
cover with the sauce. Cover and cook for a few minutes longer over a
medium heat, then serve hot with torn basil for garnish.

Mushroom-Stuffed Chicken (Serves 2)

1 garlic clove
2 1/2 cups cremini mushrooms, cleaned, stems removed, and diced
1 tsp. fresh thyme, minced
1/2 sage, minced
1/2 cup white vinegar
2 (5-8oz.) boneless, skinless chicken breasts
2 tsp. olive oil
1/2 cup low sodium chicken broth

Heat oven to 350 degrees fahrenheit. Heat a large frying pan over medium
heat. Add 1 tsp. olive oil and garlic. Season with salt and fresh pepper, and
cook until the garlic is soft. Add mushrooms and herbs and cook until
tender, stirring occasionally. Add a 1/2 cup vinegar and 1/4 cup broth and
cook until all the liquid is absorbed. Remove from heat and prepare
chicken breasts.

Cut each breast in half horizontally. Place the breasts on a cutting board in
a plastic bag. Pound chicken to even thickness using a mallet. Sprinkle
with salt and pepper. Place chicken on a cutting board and add the
mushroom mixture. Fold the chicken up over the mushroom mixture to
enclose it. Roll the chicken into a tight cylinder and use a toothpick to
secure it.

Heat 1 tsp. olive oil in a large frying pan, and place the chicken seam-side
down. Cook until meat is golden brown, 4-5 minutes. Turn chicken over,
and then transfer chicken to the oven and cook for 8-10 minutes.

Put chicken on a clean plate and cover with foil. Add the remaining
chicken broth to a pan and heat over medium heat. Pour over the chicken
and serve.

Cooking with the Ideal Protein foods

Oatmeal Zucchini Muffins

1 packet IP Maple Oatmeal
1 beaten eggs
1/2 tsp. baking powder
pinch of salt
1 tsp. Stevia or Splenda
1 tsp, cinnamon
3/4 of a small zucchini, grated
2-3 oz. water

Beat the egg in a bowl. Add IP Maple Oatmeal, baking powder, salt,
Splenda/Stevia, cinnamon, and grated zucchini. Mix and gradually add
water until you have a batter. Bake at 385 degrees fahrenheit for 20
minutes. Make 3 muffins.

Stuffed Peppers

Ingredients:

2 cups celery, green peppers, and mushrooms, chopped
1 Ideal Protein Vegetable Chili packet
Sea salt
Seasonings of your choice
1 large green pepper

Drizzle a little olive oil in a stir fry pan. Add the chopped vegetables and
cook until they’re slightly softened. Season with salt and other seasonings
(onion powder, garlic powder, chili pepper flakes, paprika, cumin, cilantro,
oregano, etc.).

Meanwhile, cook the Ideal Protein Vegetable Chili as directed. When both
are cooked to perfection, mix them together. Cut the top off of the large
green pepper and stuff the pepper with the cooked mixture. Put the pepper
in a 350o oven for about 25 minutes.

Ideal Protein Waffles

1 Ideal Protein Lemon Pudding packet
2 beaten egg whites
2 oz. water
1 tsp. vanilla
pinch of baking powder
pinch of nutmeg
pinch of sea salt
1 Splenda packet

Preheat waffle iron. Beat egg whites with a pinch of salt. Mix all
ingredients except water. Then add a little water at a time while whisking
the batter. It should become fairly thick. Spoon 1/4 cup of the batter to
each side of the waffle iron and cook for 3-5 minutes. Serve with Walden
Farms syrup. Recipe makes 3-4 pancakes.

Chocolate Banana Bread

1 Ideal Protein Chocolate Drink Mix
1 Ideal Protein Banana Pudding mix
2 egg whites
1 oz. skim milk
2 tsp. olive oil
2 tsp. baking powder
2 tsp. Walden Farms Chocolate Syrup
1/2 tsp vanilla

Preheat oven to 350 degree fahrenheit. Mix all ingredients in a bowl. Pour
into a mini loaf pan and bake for 15 minutes. Recipe makes 2 unrestricted
Ideal Protein foods.

Crispy Cereal Pancakes

1 Ideal Protein Crispy Cereal, crunched up with rolling pin
2 egg whites or 1/4 cup liquid egg whites
1/4 tsp baking powder
1/4 tsp vanilla
cinnamon and nutmeg to taste

Mix together egg whites and vanilla in a small bowl. Mix together dry
ingredients in a separate bowl. Combine wet and dry ingredients until
smooth. Add enough water to make it the consistency of a pancake batter.
Cook in a non-stick skillet, and serve with Walden Farms pancake syrup.

Wildberry Muffins

1 Ideal Protein Crispy Cereal
1 Ideal Protein Wildberry Yogurt Drink Mix
2 egg whites, beaten slightly
1/2 tsp. cinnamon
1 Tbsp. Splenda
2 tsp. olive oil
1 tsp. baking powder
3 Tbsp, water

Preheat oven to 350 degrees fahrenheit and spray muffin tray with olive oil
cooking spray. Crush IP Crispy Cereal to a powder consistency. In a
medium bowl, mix beaten eggs, ground cinnamon, Splenda, olive oil, and
baking powder. Then add crushed Crispy Cereal and the IP Wildberry
Yogurt packets. Slowly mix in water. Spoon batter into muffin tins and
bake for 10-12 minutes. Recipe makes 5 muffins.

Spinach Soup

1 bag of baby spinach, cleaned
sea salt
garlic powder, to taste
onion powder, to taste
1 Tbs dried dill, optional
1 Ideal Protein Leek Soup or Chicken Soup

Bring 3 cups of slightly salted water to a boil then turn off the heat.
Immediately submerge the spinach in the water until completely wilted.
Quickly drain the water from spinach and rinse under cold water to
preserve the bright green color. Squeeze out any excess water. Make your
IP soup according to instructions on packet (adding less water, if desired).
Put the soup into a blender with half of the cooked spinach. Add the
seasonings and blend until smooth and creamy. Transfer the remaining
spinach to a soup bowl and pour blended creamy soup mixture on top.
Enjoy!

Chinese Pancakes

Ideal Protein Omelet
Favorite veggies (bok choy, broccoli, cabbage, zucchini, etc.)
1 clove garlic, minced
1/2 inch piece of ginger root, minced
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 in microwave. Prepare omelet packet and
either: (1) Add garlic to pan and make very thin, crepe-like omelets. Spoon
the veggies onto it and roll it up. Drizzle with tamari sauce. Or (2) Put
steamed veggies into a bowl and add prepared (but not cooked) omelet
mix. Lightly saute the garlic and add omelet in small pancake-like additions.
Drizzle tamari sauce.

Gourmet Sandwich Pockets

Pocket:

1 packet Ideal Protein Plain Crepe Mix
2 pinches sea salt
1/8 tsp dried basil
3-5 oz water

Filling: (Suggestions) Shredded lettuce, diced tomato, cucumber, slivered
green peppers, etc.

Dressing:

1 tsp. olive oil
1 Tbs vinegar
1/2 tsp dried basil
1 clove garlic

Pre-heat oven to 350oF. Mix all pocket ingredients together to a make a
semi-thick batter. Pour onto a non-stick pie plate or spray a regular pan
with an olive oil spray. Cook for 20-22 minutes. Remove from oven and
let completely cool. Slice down the middle. Make 2 halves. Open pockets
the same as pita bread. Add stuffings and enjoy for lunch!

Snacks

Kale Chips

kale
1 tsp olive oil
Season with any of the following: sea salt, pepper, paprika, garlic, ginger,
cayenne pepper, Bragg's liquid aminos, Bragg's nutritional yeast seasoning.

Rinse kale and pat dry. Pre-heat oven to 250oF. Cut the rib out of the kale
and lightly coat with olive oil in a mixing bowl. Arrange kale on a baking
sheet and season as desired. Bake for 30 minutes, or until slightly browned
and crisp.

Cauliflower Hummus

1 head cauliflower (3 cups) blanched, steamed or microwaved until tender
1/4 of a small white onion, chopped
1 scallion, chopped
2 cloves garlic, minced
1/2 lemon, juiced
1/4 cup low sodium, no fat chicken broth
sea salt and pepper, to taste
1 Tbs Bragg's Nutritional Yeast Seasoning
1 tsp. olive oil
1 tsp apple cider vinegar

Combine all ingredients in a blender and puree until smooth. If the mix is
too thick, add a little water. Serve with sliced vegetables or in a lettuce
wrap with onion and tomato.

Fennel Crisps

4 bulbs fresh fennel
1/4 tsp sea salt
2 cloves garlic, minced
1/4 tsp lime juice
1/2 tsp apple cider vinegar

Pre-heat the oven to 350 oF. Slice the fennel bulb lengthwise to crease
disk-like slices. Prepare a baking sheet with parchment paper or tin foil.
Lay out the sliced bulbs and sprinkle with sea salt and garlic. Drizzle with
lime juice and vinegar. Bake for 40 minutes or until desired crispness.

Desserts

Pumpkin Spice Latte

1 Ideal Protein Pre-made Vanilla Drink
1 tablespoon Walden Farms Pancake Syrup
3/4 teaspoon pumpkin pie spice
1 cup freshly brewed coffee
generous dash of cinnamon

Whisk or blend together the vanilla drink, syrup, spice, and coffee.
Proceed until smooth, adding coffee for a thinner consistency. Pour into
mug, heat gently, and sprinkle with cinnamon.

Mini Chocolate Cupcakes

1 packet Ideal Protein Chocolate Pancake
3 oz. water
pinch of sea salt

Preheat oven to 350 degrees fahrenheit. Mix all ingredients together to
form a better. Spray mini muffin pan with olive oil and split the batter even
into 3 muffin slots. Bake for 10-12 minutes or until the muffin is cooked
all the way through.

Vanilla Frosting

1 packet Ideal Protein Vanilla Pudding
1/2 tsp almond extract
Pinch of sea salt
4 oz. water

Mix together all ingredients forming a smooth frosting. Enjoy!

Dreamsicles

IP Vanilla Pudding Mix
IP Peach and Mango Drink Mix

Add 16-20oz water to a blender. Add both IP packets and blend, gradually
adding ice. Continue adding ice until it reaches desired consistency. Great
for HOT days. Makes 2 servings.

Teahouse Chai Tea Pudding

Spice up your Ideal Protein Vanilla Pudding by brewing a strong cup of
chai tea, preferably decaffeinated. Then, let it chill. Mix the contents of 1
IP Vanilla Pudding with the chilled chai tea instead of water. Shake
vigorously and enjoy.

Explore the endless possibilities of aromas: green tea, jasmine, rose tea,
lemon, hibiscus, earl grey, orange, lemongrass, rosemary, etc.

Lemon Meringue

1 packet lemon sugar free Jello
1 Ideal Protein Vanilla Pudding

Mix 1 cup of boiling water for one package of lemon sugar free Jello. Mix
1 cup of cold water with the IP Vanilla Pudding. Add the pudding to the
hot Jello. Cover and refrigerate until it is set.

*Try the IP Chocolate pudding with cherry, strawberry or raspberry Jello,
or IP Butterscotch pudding with orange sugar free Jello!*

IP Rhubarb Crisp (Makes 3 servings)

6 cups rhubarb
2 tsp. cinnamon
3 tsp vanilla
10 packets Splenda
dash of sea salt
IP Maple Oatmeal
1 oz. of water (plus 2-4 tsp. to boil fresh rhubarb)
cooking spray

Preheat the oven to 400 degrees fahrenheit. Cut rhubarb into 1 inch slices
and heat over the stove top with 2-4 tsp. water.Cook until the rhubarb is
tender. Add cinnamon, vanilla, and sea salt. Add Splenda when the mixture
is almost done cooking (when the rhubarb is tender). Spoon rhubarb into a
compote dish. Mix 1 packet of IP Maple Oatmeal with 1 oz. of water and
scoop on top of the rhubarb. Cook in the oven for 20 to 30 minutes when
the oatmeal forms a crust. Enjoy!

Vanilla Cappuccino Dessert- Serves 2

Ideal Protein Vanilla Pudding
Ideal Protein White Choco-Cinnamon Bar
1/2 packet of Ideal Protein Cappuccino Drink Mix
sprinkle of cinnamon

Prepare pudding and set aside. Crumble bar into small pieces and mix into
the pudding. Stir in 1/2 packet cappuccino powder. Place in 2 dessert
bowls and sprinkle with cinnamon.

Chocolate Bark

1 Ideal Protein Chocolate Pudding (or any pudding of your choice)
2 tsp. Splenda
8 oz. water

Mix Ideal Protein Chocolate Pudding packet with Splenda. Add up to 8 oz.
of water depending on the consistency. Shake in a shaker, or beat with
beaters. Pour into an aluminum pie plate or place on parchment paper on a
cookie sheet. Freeze for 30-45 minutes. Take out of the freezer and break
the bark into pieces.

Cinnamon Bread

1 Ideal Protein Crispy Cereal
2 egg whites
1/4 tsp. baking powder
cinnamon to taste
1 packet Splenda

Preheat the oven to 350 degrees fahrenheit. Beat the egg whites in a bowl.
Crush the cereal and beat in with the eggs. Add cinnamon, Splenda, and
baking powder. Wait about 2 minutes allowing the baking powder to work.
Then mix well until it forms a batter. Spray a pie plate with a non-stick
cooking spray and spread batter evenly. Baking in the oven for 12-15
minutes or until golden.

Malted Ice Cream

You can make this ice cream in many different flavors and varieties
depending on which Ideal Protein products are your favorite. Here are
some examples: Chocolate Drink Mix, Wildberry Yogurt Mix, Peach and
Mango Drink Mix, Vanilla Pudding, Butterscotch Pudding, Raspberry Jelly
Mix, Blueberry or Strawberry Pudding, etc.

Ideal Protein product of your choice
1 oz skim milk
1/2 cup Spenda or Stevia
2 Tbs Walden Farms Chocolate Syrup
3 cups ice cubes

First, add 1 oz milk to the blender then pour the Walden Farms in. Start
blending this on low speed then add the IP product. Blend on high speed
and start gradually adding ice cubes until the misture gets thick. Top with
Walden Farms Marshmallow Dip, if desired.