Fish and Chips (Phases 1-4)

2 (6 ounce) cod fillets

¼ teaspoon sea salt

2 teaspoons Walden Farms mayonnaise

1 package crushed Ideal Protein salt and vinegar ridges 

Preheat oven to 400 degrees.  Sprinkle fish with sea salt and spread mayonnaise over the fillets.  Cover with the crushed salt and vinegar ridges.  Bake for 12-15 minutes until fish is flaky.

Fiesta Chicken (Phases 1-4)

4 teaspoons Mrs. Dash Fiesta Lime Seasoning Blend

1 pound boneless, skinless chicken breasts

1 Tablespoon olive oil

Preheat oven to 350 degrees.  Lightly brush the chicken breasts with olive oil.  Sprinkle seasoning blend on all sides.  Bake for 30 minutes or until chicken is fully cooked.  Servings:  2-3

Red and Green Salad (Phases 1-4)

Preparation: 15 minutes
Cooking: 15 minutes
Servings: 4

Ingredients:

Dressing:

1/2 teaspoon artificial sweetener
1 teaspoon Walden Farms Dijon mustard
1 Tablespoon lemon juice
2 Tablespoons rice vinegar
1 teaspoon dried mint
1 teaspoon dried thyme
3 Tablespoons olive oil
salt and white pepper to taste

Salad:

4 cups red leaf lettuce, washed and torn up
1/2 red onion, sliced very thin
10 radishes, sliced very thin
1 cucumber, diced
2 stalks celery, sliced

Preparation:

In a small bowl, mix dressing ingredients together. In a salad bowl, combine lettuce, onion, radishes, cucumber and celery. Add dressing to salad and toss to coat all ingredients. Serve immediately.

If you have fresh herbs handy, replace dried mint and thyme with 1 Tablespoon each fresh mint and thyme. You could also garnish your salad with alfalfa sprouts or other kinds of sprouts or shoots (snow peas, mustard or radish shoots, among others), which you will find in the fresh vegetables section of your grocery store. These sprouts are not only delicious; they are also very healthy! Serve this salad with a barbequed beef flank steak or Ideal Protein leek soup.

Source: Gutierrez, Philippe, and Anouk D. Moreau. Ideal Protein: Healthy Recipes. Vol. 2. N.p.: Mathieu Lapalme, n.d. 24. Print

Vegetable Soup

3 c. chicken or beef broth (fat free and reduced sodium)
2 garlic cloves
1/2 c. celery
1 T tomato paste
2 c. chopped cabbage
1/2 c. onion
1/2 c. frozen or fresh green beans
1/2 c. chopped zucchini
1/2 t. dried basil
1/2 t. dried oregano
sea salt and pepper to taste

Spray the bottom of a medium sauce pan with olive oil cooking spray. Sauté the garlic and celery on medium-low heat until celery starts to soften. Add 1/2 c. of the stock, cabbage and zucchini and sauté for a few more minutes. Add the tomato paste and stir around. Add the rest of the stock, green beans, onion, basil, and oregano. Let simmer for 10-15 min. Sea salt and pepper to taste.

Spicy Beef Flank Steak With Fresh Cucumber Salad (Phases 1-4)

Preparation: 20 minutes
Marinating Time: 2 hours
Cooking: 10 minutes
Servings: 6

Ingredients:

Marinade:
1/2 cup extra virgin olive oil
1/4 cup rice vinegar
4 cloves garlic, crushed with the skin
1 teaspoon cumin
1/2 bunch of thyme
2 teaspoons crushed black pepper
2 peppers, finely chopped
2 bay leaves
2 x 1 pound of beef flank steak
salt and pepper

Cucumber Salad:
2 cucumbers cut in big chunks 1/2 inch x 1/2 inch
10 mint leaves, chopped
1/4 onion, finely cut
1/4 cup olive oil
juice of 1 lemon
salt and pepper

Preparation:

In a large Ziploc bag, mix all marinade ingredients and set aside. Make shallow incisions in the steak so the marinade penetrates more. Let marinate in the refrigerator for at least 2 hours. In a large salad bowl, mix all cucumber salad ingredients, 30 minutes before serving. Preheat barbeque at high temperature. Put steak on hot grill to seer. Season to taste. Grill for about 5 minutes on each side. Serve steak rare or pinkish.
Don't overcook flank steak-it would get a bit stiff.

Source:
Gutierrez, Philippe, and Anouk D. Moreau. Ideal Protein: Healthy Recipes: Spring/Summer. Vol. 1. Le Groupe Quadriscan, n.d. 24

A panel of successful dieters will share how they are maintaining their weight loss following completion of the four phase Ideal Protein Diet protocol. Attendees will have the opportunity to ask questions and meet Diet Coaches Shannon Connors and Nancy Hahn. The event is free and open to the public. Bring a friend….everyone is welcome.  For more information, call 385-6500 or 385-6147.

Ingredients:

Sauce:
8 ripe, plum tomatoes, stems removed
1 jalapeno, stem removed and seeded
1/2 cup tightly packed fresh basil leaves
1/3 cup roughly chopped French shallots
1/4 cup tightly packed fresh cilantro leaves
1 Tablespoon fresh lime juice
2 teaspoons minced garlic
salt
freshly ground black pepper

Rub:
1 teaspoon paprika
1 packet artificial sweetener with sucralose
1 teaspoon salt
1/2 teaspoon chili powder
1/2 teaspoon freshly ground black pepper
1/4 teaspoon ground allspice
1 large or 2 small pork tenderloins, about 1 pound total
extra virgin olive oil

Preparation:

Sauce: grill the tomatoes and jalapeno over direct high heat until black and blistered in spots. The tomatoes will take 4 to 6 minutes and the jalapeno will take 2 to 3 minutes. Put the tomatoes and jalapeno in a food processor along with the other sauce ingredients, including salt and pepper to taste, and process until smooth. Transfer the sauce to a medium saucepan and bring to a boil. Reduce to a simmer and allow to cook until the sauce has thickened slightly, 5 to 10 minutes, stirring occasionally.

Rub: in a small bowl combine the rub ingredients and crush them together with your fingertips. Trim excess fat and silver skin from the tenderloins. Lightly brush or spray the tenderloins with olive oil. Spread the rub all over the tenderloin and press the spices into the surface of the meat. Grill the tenderloins over direct medium heat until the centers are barely pink, 15 t0 20 minutes, turning once halfway through grilling time. Remove it from the grill and cover loosely with foil. Allow to rest for about 5 minutes before slicing. Serve warm with the sauce.

The truth is, the rub in this recipe is so good that the meat doesn't even need a sauce, but if tomatoes are in season, whip up this cooked salsa for a colorful flourish. Fire-roast the vegetables over direct high heat, then cook the meat over direct medium heat.

Source: Gutierrez, Philippe, and Anouk D. Moreau. Ideal Protein: Healthy Recipes. Vol. 2. N.p.: Mathieu Lapalme, n.d. 46. Print

Vegetable Soufflé  (Phases 1 - 4)

Ingredients:

4 egg whites
2 cups of your favorite vegetable(s) shredded
1 packet of Ideal Protein Maple Oatmeal
Olive oil
Seasoning, to taste

Preparation:

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 soufflé 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

Seafood Salad (Phases 1-4)

Preparation Time: 15 minutes
Marinating Time: About 4-6 hours
Servings: 4

Ingredients:

Salad:
1/2 red onion, finely chopped
2 celery stalks, finely chopped
1 sweet green pepper, diced
1 cooked pollock pack, in chunks
2 big handfuls cooked shrimps
Other cooked or smoked fish that you like, in chunks
Sea salt and pepper, to taste
A pinch of garlic powder
1 Tablespoon dried parsley
1 Tablespoon dried dill

Dressing:

1/3 cup olive oil
1 Tablespoon Dijon mustard
2 Tablespoons fresh lemon juice or apple cider vinegar
2 green onions, finely chopped
1/2 celery stalk, finely chopped
salt and pepper, to taste

Preparation:                                                                                                                                                                         

In a large bowl or a salad bowl, mix salad ingredients. In a small bowl, mix all dressing ingredients. Stir dressing in salad and let marinate in the refrigerator for a few hours so that the aromas mix well. Serve chilled over a bed of leaf lettuce.

(Seafood quantities are not precise but this will allow you to adjust depending on your preferences. So if you are a big fan of Pollock, be generous! And don't hesitate to ask your fish vendor for advice-he will surely have lots of interesting ideas to personalize this salad. You can also add your favorite vegetables but make sure to cut them in small chunks and not to add too much-this would alter the taste of the seafood.

Source:
Gutierrez, Philippe, and Anouk D. Moreau. Ideal Protein: Healthy Recipes. Vol. 2. N.p.: Mathieu Lapalme, n.d. 37. Print

Chai Tea (Phases 1-4)

1 cup of hot tea

1 packet prepared Ideal Protein vanilla pudding

Dash of splenda and cinnamon

Place 1 cup of hot tea in a mug.  Add prepared Ideal Protein vanilla pudding.  Add a dash of splenda and cinnamon to taste. 

Tuna Salad

Chopped fresh lettuce
1/3 cup red onion diced
1/2 cup celery diced
1/3 cup green peppers
5 cherry tomatoes
1 can flaked albacore tuna - (packed in water only)

Dressing:

1- 2 Teaspoons Extra Virgin Olive Oil
2 Tablespoons Walden Farms Honey Dijon Salad Dressing
1 clove or teaspoon garlic
1 teaspoon mustard
Lemon Juice - Generous squirt
White vinegar - squirt
Fresh ground pepper

 Prepare salad with vegetables and tuna.  Mix dressing ingredients together and pour over salad.  Sweeten with artificial sweetener if you prefer.

Warm Rhubarb

4 cups of unsweetened frozen rhubarb (or fresh)

Splenda to taste

Microwave for 10-12 minutes stirring at regular intervals during cooking time.  Rhubarb will be significantly less in volume once cooked because of the water content in rhubarb.

Serve with a portion of Ideal Protein vanilla pudding as a dessert. Pudding may also be made with less water to get a more "whipped cream" consistency if desired.

Lemon Chicken 

6 boneless, skinless chicken breast halves

1/4 cup lemon juice

2 teaspoons dried oregano

1/2 teaspoon salt or garlic powder

1/4 teaspoon ground black pepper

Extra-virgin olive oil

Heat oven to 375 degrees.  Place chicken breasts in a greased 9 x 13-inch baking dish.  In a small bowl, mix together lemon juice, oregano, salt and pepper.  Pour over chicken.  Place in oven.  Brush with olive oil every 10 minutes, turning chicken pieces over occasionally.

Bake for 40 to 50 minutes or until juices run clear when pierced with a fork.

Spiced Cucumbers 

1 large cucumber

1 packet of artifical sweetener

2 teaspoons olive oil

2 teaspoons rice wine vinegar

Pinch of red pepper flakes

Pinch of sea salt

Pinch of pepper

Seasoning of your choice to taste

Cut cucumbers into slices.  Combine artificial sweetener, olive oil, rice wine vinegar, and seasonings.  Place cucumbers into the marinade and enjoy.

Asparagus with Lemon Vinaigrette 

1/4 cup extra-virgin olive oil

2 tablespoons freshly squeezed lemon juice

3/4 teaspoon fresh thyme leaves, chopped

1 clove garlic, minced

3/4 teaspoon sea salt

Pinch freshly cracked black pepper to taste

2 pounds asparagus stalks, washed and trimmed

In a bowl, combine olive oil, lemon juice, thyme, garlic, salt, and pepper. Store covered in the refrigerator. Serve at room temperature.

Blanch the asparagus in lightly-salted boiling water for about 3 minutes or until crisp-tender.  Remove from heat and rinse under cold water; drain well.

Toss asparagus with enough lemon vinaigrette to lightly coat and enjoy.

White Choco Crispy Bar & Caramel Crunch Bar 
     Crunchy, chewy, sweet sensations guaranteed to satisfy any sweet tooth.
White Cheddar Ridges
     A light and crispy cracker with a distinct rich cheese flavor.
Soy Patty Mix 
     A savory, mouthwatering patty that can be made into meatballs, crumbled and used as a salad topper, or rolled into a kebab.

Fried Eggs With Red & Green Salsa

Red Salsa:

1 cup chopped tomatoes

3 medium cloves garlic

2 jalapeños*, seeded and roughly chopped

⅛ cup lime juice

½ cup thinly sliced cilantro (leaves and tender stems)

Salt, to taste

Green Salsa:

1 cup tomatillos, chopped

3 medium cloves garlic

2 jalapeños*, seeded and roughly chopped

⅛ cup lime juice

½ cup thinly sliced cilantro (leaves and tender stems)

Salt, to taste

Eggs:

8 large eggs

4 tablespoons virgin olive oil

To make red salsa, combine the tomatoes, garlic, jalapeños and lime juice in a blender. Pulse until slightly chunky. Transfer to a small bowl and fold in the cilantro and salt.

To make green salsa, combine the tomatillos, garlic, jalapeños and lime juice in a blender. Pulse until slightly chunky. Transfer to a small bowl and fold in the cilantro and salt.

To prepare the eggs, place 1 tablespoon of olive oil in a medium nonstick pan over low heat, and cook just until oil spreads around the pan. Crack 2 eggs, pour them into the pan and raise the temperature to medium-high. The egg whites will start to become opaque and when about three-quarters of the white is cooked, use a spatula to flip the eggs. Leave the heat on for 10 more seconds, turn off the heat and leave the pan on the burner for about 45 more seconds to completely cook the white. Remove eggs to a warm dish and keep warm. Repeat three times withthe rest of the eggs.

To serve, place one-quarter of the red salsa on half of each plate and one-quarter of the green salsa on the other half. Top each with two fried eggs.

Oven Roasted Vegetables 

1 medium zucchini, sliced

1 medium green pepper, diced

1 pound fresh asparagus, cut into pieces

1 red onion, sliced

Fresh mushrooms

3 Tablespoons olive oil

Salt and pepper and other seasonings to taste

Heat oven to 450 degrees.  Place all ingredients in a bowl with a lid; toss to coat.  Place vegetables in a large roasting pan in a single layer.  Bake for 30 minutes, stirring occasionally until veggies are lightly browned and tender. 

California Cole Slaw 

1 small head of cabbage, shredded

1 small white onion, chopped

1 green bell pepper, chopped

1 red bell pepper, chopped

½ cup apple cider vinegar

Artificial sweetener to taste

½ teaspoon salt

¼ teaspoon freshly ground black pepper

¼ cup olive oil

In a large salad bowl, place the cabbage, onion, green bell pepper, and red bell pepper.  Combine the vinegar, artificial sweetener, salt, pepper, and olive oil in the bowl with the vegetables.  Toss the mixture until the vegetables are fully coated with the marinade. 

www.allrecipes.com

Zucchini Noodles

1 medium sized fairly straight zucchini

Sea salt

Olive oil

Bring a pot of salted water to a simmer.  Cut ends from squash and discard.   Cut each squash lenghwise.  At a 90 degree angle to the flat cut side, shave lengthwise into long, thin ribbons using a mandolin slicer.  You can also use a good, sharp vegetable peeler.

Drop cut squash into the simmering water for 60 seconds.  Remove with a large slotted spoon and place in a serving bowl.  Drizzle with olive oil, tossing very gently.  Serve with marinara sauce.

www.squidoo.com

Marinara Sauce  

¼ cup olive oil

1 teaspoon onion powder

1 garlic clove, finely chopped

1 celery stalk, finely chopped

½ teaspoon sea salt

½ teaspoon freshly ground black pepper

1 (32 oz.) can crushed tomatoes

1 dried bay leaf

In a large pot, heat the oil over a medium-high flame.  Add the onion powder and garlic, sautéing for 10 minutes.  Add the celery and ½ teaspoon each of salt and pepper.  Sauté until all the vegetables are soft, approximately 10 minutes.  Add the tomatoes and bay leaf.  Simmer uncovered over low heat until the sauce thickens, about 1 hour.  Remove and discard the bay leaf.  Season the sauce with more salt and pepper to taste. 

The sauce can be made one day ahead.  Cool, then cover and refrigerate.  Rewarm over medium heat before using.

www.foodnetwork.com

     A delicious new peanut butter delight.  Each bar contains 300 mg of Omega 3 and 100 mg of Omega 6, essential polyunsaturated fatty acids.

Broccoli & Cauliflower Soup

1 head of broccoli
1/2 head of cauliflower
2 teaspoons powdered chicken stock
6 cups water
1 teaspoon crushed chili powder
Spices of choice

Chop the broccoli and cauliflower.  Place all ingredients in a big pot.   Cook 30 to 45 minutes until veggies are soft. Use a potato masher to mash the veggies.  Serve. 

*Recommended spices are coriander, cinnamon and turmeric, but you can experiment and see what you like best.

Chicken & Veggie Bake

Cooking spray

2 skinless chicken breasts, cut into 2-inch cubes

1/2 bunch asparagus, trimmed and cut into 1-inch pieces

1 green pepper, cut into 1-inch pieces

1 red pepper, cut into 1-inch pieces

1 cups fresh mushrooms, sliced

1/3 cup fresh basil, chopped

4 garlic cloves, thinly sliced

1 1/2 Tablespoons olive oil

1 teaspoon chopped fresh rosemary

ground pepper, to taste

1/2 cup low sodium chicken broth

Preheat over to 400 degrees and spray a baking dish with cooking spray.  Add chicken, vegetables, basil, garlic, chicken broth and olive oil.  Sprinkle with rosemary.  Season with pepper.  Bake for 45 minutes, stirring occasionally.  Serve.

Garlic Spinach Stuffed Chicken 

4 boneless skinless chicken breasts
1 package fresh spinach (10 oz.)
2 red ripe tomatoes 
1/2 yellow onion, chopped
3 cloves garlic, minced
1 Tablespoon olive oil

Flatten and butterfly cut chicken breasts. Brown chicken in small amount of olive oil and cook through.  In a separate pan add olive oil and heat. Chop fresh spinach, tomatoes, garlic and onion. Put into pan and sauté until hot.  Spoon spinach mixture into chicken breast, close breasts and give a flash fry to each side and serve.  YUMMY!!

Big Mac In A Bowl 

1/2 pound raw ground beef, about 5 1/2 ounces cooked weight

Sea salt and pepper, to taste

1 teaspoon minced dry onions

2 dill spears, chopped

2 tablespoons carb free ketchup

Mustard

1 1/2 ounces iceberg lettuce, shredded

Brown the ground beef, drain off any fat, season with salt and pepper.  Meanwhile, soak the dry onions in a little water to rehydrate them.  Put the meat in a large salad bowl and add the remaining ingredients.  Toss and enjoy!

Veggie Egg White Frittata 

2 teaspoons olive oil

1/2 cup blanched asparagus, cut into ½ inch pieces

1/2 cup blanched zucchini, diced

1/2 red pepper, diced

1/2 yellow pepper, diced

3/4 cup egg whites

1/2 teaspoon freshly ground pepper

1/4 teaspoon sea salt

2 tablespoons chopped parsley

1 tablespoon sliced scallions

Preheat broiler. Warm the olive oil in a medium size oven proof pan.  Add the asparagus, zucchini, red and yellow peppers and cook stirring, for about 2 minutes. Whisk together the egg whites, pepper and salt and pour over the vegetables and cook gently until the egg whites are set.  Transfer pan to broiler and broil until the top is nicely browned. Sprinkle with parsley and scallions before serving.

www.doctoroz.com

Southwest Steak Salad Recipe 

1/4 cup minced fresh cilantro

3 tablespoons apple cider vinegar

2 tablespoons water

1 tablespoon lemon juice

1 tablespoon olive oil

1 package (5 ounces) spring mix salad greens

1 small red onion, chopped

1 each small green, sweet red and yellow peppers, chopped

1 cooked southwest flank steak thinly sliced

In a small bowl, whisk the first five ingredients; set aside. In a large bowl, combine the salad greens, onion and peppers. Drizzle with dressing; toss to coat. Divide among four plates. Heat steak if desired; place over salads. Yield: 4 servings.

Appetizer Chicken Kabobs 

3/4 cup soy sauce

1/4 cup artificial sweetener

1 tablespoon olive oil

1/4 teaspoon garlic powder

1/2 teaspoon ground ginger

2 boneless skinless chicken breasts, cut into 1-inch chunks

6 to 8 green onions, cut into 1-inch pieces

1/2 pound medium fresh mushrooms, stems removed

In a large bowl, combine first five ingredients. Pour half into a large resealable plastic bag; add chicken. Seal bag and turn to coat. Pour remaining marinade into another large plastic bag; add onions. Seal bag and toss to coat. Marinate for 30 minutes.

Drain and discard marinade from chicken. Drain and reserve marinade from onions. On soaked wooden skewers, thread chicken, onions, and mushrooms.   

Place on a broiler rack. Broil 5 inches from the heat, turning and basting with reserved marinade after 3 minutes. Broil for 3 minutes longer or until chicken is no longer pink.  Yield: 20-24 appetizers.

Baked Walleye with Vegetables

1 small onion, thinly sliced

2 tablespoons olive oil, divided

2 small zucchini, julienned

1 cup sliced fresh mushrooms

1/4 teaspoon pepper

1/8 teaspoon garlic powder

2 tablespoons lemon juice

4 walleye fillets (about 6 ounces each)

In a nonstick skillet, cook onion in 1 tablespoon oil over medium heat for about 2 minutes. Stir in zucchini and mushrooms; cook and stir 2 minutes longer. Sprinkle with pepper and garlic powder; stir in lemon juice. Cook and stir 30 seconds longer. Remove from heat.

Place fillets in a 13-in. x 9-in. baking dish coated with cooking spray. Top each fillet with about 1/4 cup onion mixture. Drizzle with 1 tablespoon olive oil.

Bake, uncovered, at 375° for 18-22 minutes or until fish flakes easily with a fork. Yield: 4 servings.

Spaghetti Sauce

1 pound lean ground turkey or 90% lean ground beef
8 large tomatoes
1 Tablespoon onion powder
1 small green pepper, chopped
Fresh button mushrooms
1 Tablespoon garlic powder (start with 1 tablespoon and add to taste)
2 Tablespoons Italian seasoning
¼ teaspoon red pepper flakes
½ cup water

Brown turkey or ground beef, add garlic powder while cooking meat for more flavorful sauce, drain off any fat, add all vegetables and water, except tomatoes. Cook on low with lid until vegetables are cooked through.  In a blender or food processor, purée 6 of the tomatoes, add the Italian seasoning, garlic, red pepper flakes, and give it another little whirl. You need to boil this for about 20 minutes and skim off the water and froth. Pour into cooked ground turkey or ground beef mixture, turn on low heat. Chop remaining 2 tomatoes however small or large you like your chunks in sauce, add to mixture and simmer on low for 20-30 minutes. This makes 4-6 cups of sauce.  Can freeze for use later.
Serving Size: Approximately 1 cup.

Lime Shrimp Lettuce Wraps

3 Tablespoons fresh lime juice

3 Tablespoons olive oil, divided

2 Tablespoons soy sauce, divided

3 teaspoons grated fresh ginger

1 clove garlic, minced

1 pound medium fresh shrimp, peeled, deveined, and chopped

1/2 red bell pepper, diced

2 green onions, diced

1 head iceberg lettuce, cored, and cut in ½

In a medium bowl, combine lime juice, 2 tablespoons oil, 1 tablespoon soy sauce, ginger and garlic. Add shrimp and let marinate in the refrigerator for 30 minutes.

In a medium skillet, heat 1 tablespoon of oil over medium-high heat. Add bell pepper and green onions; cook, stirring occasionally, for 3 minutes. Add shrimp and marinade and cook 3 minutes, or until shrimp are pink. Stir in 1 tablespoon soy sauce.

Divide lettuce into leaves. Spoon 1/4 cup of the mixture in the center of 1 lettuce leaf. Fold bottom edge and sides up and over filling. Repeat with remaining lettuce leaves and shrimp filling.

Steak and Arugula 

1  12 oz. boneless sirloin steak

2 Tablespoons extra-virgin olive oil, divided

1 clove garlic, minced

1 teaspoon sea salt

1 teaspoon fresh ground pepper

4 cups arugula

Vinegar, to taste

Preheat oven to 400 degrees.  Heat 1 Tablespoon olive oil and garlic in a cast-iron skillet over medium-high heat.  Season both sides of meat with salt and pepper.  Sear meat in hot skillet 3 minutes per side, moving as little as possible.  Transfer meat to the oven and cook until medium rare, no more than 3 minutes.  Remove meat from oven, let rest no more than 3 minutes.  Slice meat against the grain into ½ inch thick pieces.  Divide arugula among 4 plates and top each with 4-5 slices of steak.  Top with olive oil and vinegar to taste.  Servings: 4

Ideal Protein Open House

Monday, September 12th, 12:00 Noon

Health Education Center at Henry County Health Center. 

• Presentation on Diet Principles
• Food Samples and Q & A
• Meet Diet Coaches Shannon Baldwin and Nancy Hahn
• Bring a friend and qualify to win a door prize!
• Free and open to the public.  Everyone is welcome!

Peanut Butter Crunch Bar

White Choco Crispy Bar

Carmel Crunch Bar

Dill Pickle Zippers

White Cheddar Ridges

Soy Patty

Tomato & Basil Soup

Broccoli & Cheese Soup

Blueberry Pudding

Dark Chocolate Pudding

Ready-made Mango Drink

Apple Cinnamon Soy Puffs

Peanut Soy Puffs

Plain Omelet Mix

As you and your family transition from the lazy days of summer to a regular work and school schedule, you can also strive to get back into a regular weight loss and exercise routine.  Make healthy habits a daily priority in your quest to become a healthier you!

Grilled Asparagus with Peppercorn Vinaigrette

3 tablespoons rice wine vinegar

2 teaspoons Dijon mustard

1/2 teaspoon sea salt

1/4 teaspoon freshly ground black pepper

1/4 cup plus 2 tablespoons extra-virgin olive oil

2 tablespoons green peppercorns in brine, drained

1 pound fresh asparagus, trimmed

Whisk together the vinegar, mustard, salt and pepper in a small bowl until combined. Slowly whisk in the olive oil until emulsified and stir in the peppercorns. Let the vinaigrette sit at room temperature for 15 minutes before serving. Vinaigrette can be made up to 8 hours in advance and refrigerated.

Heat the grill to high.  Season the asparagus with salt and pepper.  Grill until tender, about 5 to 7 minutes.   Place grilled asparagus on a platter and drizzle the vinaigrette over the top. 

Kale Chips 

1 bunch kale

1 tablespoon olive oil or olive oil spray

Sea salt to taste

Preheat oven to 350 ° F.

Rinse and pat dry kale leaves. Remove leafy part from stem and rip into chip size pieces. If using olive oil: put all the leaves into a bag, drizzle the olive oil into the bag, add seasonings and shake. Arrange on cookie sheet.

Or, if using olive oil spray: simply arrange kale on cookie sheet, lightly spray all the "chips" and season with salt.

Cook for 15-20 minutes. Watch carefully that they do not burn. As soon as the edges turn brown they are done and ready to enjoy!

www.doctoroz.com

Sautéed Spinach and Peppers

1 large sweet red pepper, coarsely chopped

1 tablespoon olive oil

1 small red onion, finely chopped

3 garlic cloves, minced

8 cups packed fresh spinach

1/2 teaspoon sea salt

1/4 teaspoon pepper

1 packet artifical sweetener

In a large nonstick skillet, sauté red pepper in oil for 1 minute. Add garlic; sauté until tender, about 1-1/2 minutes longer. Stir in the spinach, salt, pepper, onion and Splenda; sauté for 1-2 minutes or until spinach is wilted and tender. Serve with a slotted spoon.

Makes approximately 4 servings.

Roasted Broccoli Soup 

2 large heads of broccoli (about 2 pounds)

2 large cloves of garlic

2-3 tablespoons olive oil

Sea salt

Cracked black pepper

4-5 cups of vegetable broth

1 teaspoon fresh thyme

Fresh grated lemon zest (1/3 – ½ lemon)

Preheat oven to 425 degrees. 

Cut the broccoli florets from the stems (you don’t have to cut them small), and place them on baking sheet.  Slice the stems thinly and place them on a separate baking sheet.  Peel and slice the garlic, and sprinkle it in with the florets.  Drizzle the olive oil over both trays and sprinkle with salt and pepper.  Toss the florets and stems in the oil and put in the oven to roast until browned.  (The stems take about 15-20 minutes, and the florets take at least ten minutes or more.  Turn both halfway through the cooking time, and take them out once they’re browned.) 

Put the florets and stems in a pot with 4 cups of veggie broth and the thyme, and heat until the broth comes to a boil.  If the broth doesn’t almost cover the broccoli, an extra cup of broth might be necessary; or wait until after blending for a thinner soup. 

Once the broth has come to a boil, transfer the whole batch to a blender and purée.  Return the soup to the pot. 

You can add more broth at this point if you want a thinner soup or simmer for a bit for a thicker soup.  Taste for seasoning and add salt, pepper, and lemon zest. 

Cauliflower Couscous 

1 large head of cauliflower

1 tablespoon olive oil

Rinse, trim and core cauliflower.  Cut florets into equal sized pieces.  Place into food processor fitted with metal blade.  Process using on/off pulse action until cauliflower is in small uniform pieces about the size of cooked couscous. (Don’t purée.)

Heat the oil in a nonstick skillet over medium heat.  Add cauliflower and ½ cup water.  Cook and stir for 5 minutes or until cooked to a crisp tender state.  Serve with vegetables in replacement of rice or regular couscous. 

• Learn about Ideal Protein's Alternative Weight Loss Protocol - a more versatile option that offers more food choices.
• Join us for an exercise workshop led by Shannon Baldwin
• Food samples and Q & A
• Bring a friend and quality to win a door prize!
• The event is free and open to the public!

Tuna Salad 

Mix the following together, then add the dressing (recipe below):

1/3 cup red or green onion, diced

½ cup celery, diced

1 ½ cups green peppers

5 cherry tomatoes

1 can flaked albacore tuna (packed in water)

Dressing:

1-2 teaspoons olive oil

2 Tablespoons Walden Farms Honey Dijon Dressing

1 clove garlic or 1 teaspoon garlic powder

1 teaspoon mustard

Lemon juice-generous squirt

White vinegar-squirt

Fresh ground pepper

Artificial sweetener, to taste

Serve over your favorite lettuce. 

Morning Delight 

2 teaspoons olive oil

Cabbage-shredded

Mushrooms

Red Peppers

1 Egg

Black pepper

Sea salt

Stir fry the veggies in the olive oil for 6-7 minutes.  Turn the heat to low and add one whole egg on top of veggies.  Cover and let cook for about 5 minutes.  Remove from heat and let set for 5 minutes.  Season with pepper and sea salt.  Cooked ham or ground sausage may be added as well.

Tomato Salad 

1 pound fresh tomatoes, sliced (Reserve juice)

2 Tablespoons parsley

1/8 teaspoon sea salt

1/8 teaspoon pepper

1 Tablespoon olive oil

Combine tomatoes and reserved tomato juice, parsley, and oil in a mixing bowl.  Gently toss, season with sea salt and pepper and serve. 

Roasted Peppers 

4 bell peppers, whole, any color

¼ cup olive oil

Over an open flame on the stove, or under a broiler, roast peppers until skins are charred on all sides.  Place in a plastic sealable bag and allow peppers to steam for 10 minutes.  When peppers are cooled, peel, seed and cut them into 1/3 inch wide strips.  Transfer to a glass dish and drizzle with olive oil.  Peppers will keep refrigerated for up to a week. 

Baked Salmon With Bok Choy

3 Tablespoons olive oil

2 pounds salmon fillet, cut into 4 portions

½ teaspoon sea salt

¼ teaspoon pepper

1 ½ pounds bok choy, cut into 1 ½ pieces

½ teaspoon grated lemon peel

¼ cup roasted red peppers, patted dry

¼ cup mild chunky salsa

Heat oven to 475 degrees.  Place olive oil in a skillet large enough to hold fish in a single layer.  Place in oven for 3 minutes.  Season fish with sea salt and pepper.  Place fish flesh side down in prepared skillet.  Bake 10 minutes, turning carefully once halfway through cooking time, until just cooked through.  Remove from skillet; tent with foil.  Add bok choy and lemon peel to skillet.  Stir to coat with pan’s oil.  Place in oven 1 minute, until leaves are wilted and stems are warmed through.  To make purée, blend peppers and salsa in a blender for 30 seconds.  Divide greens on four plates; top each with a piece of fish.  Dollop purée over fish. 

Chicken, Sage and Ham Soup

1 Tablespoon olive oil

2 Tablespoons chopped shallots

2 cans (14.5 oz. each) reduced sodium chicken broth, plus 1 cup water

1 pound boneless, skinless chicken breast, cut into ½ cubes

4 ounces ham, chopped

½ teaspoon dried sage leaves

1 lemon

½ teaspoon pepper

½ teaspoon sea salt

Heat oil in a large saucepan over medium heat.  Add shallot; cook 1 minute, until softened.  Add broth, water, chicken, ham and sage.  Bring to a boil.  Reduce heat to low.  Cook 5 minutes, until chicken is almost cooked through.  Add 1 teaspoon lemon zest, 2 teaspoons lemon juice, pepper, and sea salt.  Cook 2 to 3 minutes more. 

Asian Vegetable Bowl

6 cups reduced sodium chicken broth

4 Tablespoons reduced sodium soy sauce

2 cups bok choy, sliced

4 ounces exotic mixed sliced mushrooms (about 2 cups)

1 Tablespoon fresh ginger, sliced or grated

1 garlic clove, very thinly sliced

1 Thai or Serrano chili, seeded and minced

1 cup diced tomatoes

3 green onions, sliced (about ½ cup)

6 ounces soft or firm tofu, cut into ½ inch dice

1 ½ Tablespoons fresh cilantro, chopped

In a large saucepan, bring broth and soy sauce to a boil.  Reduce heat; add bok choy, mushrooms, ginger, garlic and chili.  Simmer for 5 minutes, until bok choy is tender yet still crisp and mushrooms are softened.  Add tomatoes, green onions and tofu.  Heat through for 1 minute.  Stir in cilantro just before serving. 

Grilled Marinated Chicken Breasts

1 ½ pounds chicken breasts

1 Tablespoon olive oil

1 Tablespoon fresh thyme leaves, chopped

½ teaspoon sea salt

½ teaspoon black pepper

1 Tablespoon chopped fresh parsley

Rub chicken with olive oil, thyme leaves, sea salt, and pepper.  Cover with plastic and refrigerate for 1 hour.  Prepare a medium sized grill or heat broiler according to manufacturer’s directions.  Grill or broil chicken breasts 2-3 minutes per side, until cooked through.  Garnish with parsley. 

Seafood Stuffed Mushrooms

¼ to ½ cup chopped onion

½ cup chopped celery

1 Tablespoon olive oil

1 package Lobster or Crab

1 package white mushrooms or portabella mushrooms

½ cup Ideal Protein white cheddar ridges, crushed

1 large egg, beaten

1 teaspoon dried thyme or sage

Salt and pepper to taste

2 Tablespoons water

Sauté onion and celery in olive oil until tender.  Meanwhile, remove stems and trim mushrooms (use spoon and scrape gills out of portabellas).  Arrange in baking dish sprayed with cooking spray.  Chop lobster or crab into small bite size chunks and add to celery and onions.  Stir gently to blend.  Add in egg, thyme or sage, and salt and pepper.  Stir again.  Add water to bottom of pan.  Stuff filling into individual caps or pour over top of mushrooms.  Cover with foil, bake @ 350 for 15 minutes.  Uncover and bake another 10-15 minutes until dry and starting to brown on top.

Hamburger Stroganoff

¼ to ½ cup chopped onion

½ cup sliced white mushrooms

½ cup sliced baby bella mushrooms

2 teaspoons olive oil

1 pound lean ground beef

1 package Ideal Protein cream of mushroom soup

Yellow or zucchini squash

Put medium sized saucepan of water on medium heat and bring to a boil.  Meanwhile, sauté onion and mushrooms in olive oil for 3-5 minutes to soften.  Add ground beef and cook until crumbly and no longer pink.  Prepare IP mushroom soup mix with 5 ounces of water and stir into meat mixture.  Season with salt and pepper to taste.  Simmer over low heat to blend flavors.  Slice squash with a mandolin slicer to form ribbons.  Drop into boiling water for 1 minute.  Drain carefully and top with stroganoff mixture.  Enjoy!  Makes 2 servings.

Summer Squash Casserole

6 small yellow squash or zucchini – sliced or diced and cooked

1/8 teaspoon sea salt

¼ cup veggie shreds, cheddar flavor

1 egg, beaten

1 teaspoon extra virgin olive oil

¼ cup chopped onion

1 package IP white cheddar ridges, crushed

Wash and slice or dice the squash/zucchini.  Cook in small amount of water until just past crunchy.  (You don’t want to overcook it).  Sauté onion in EVOO until translucent.  Mix remaining ingredients and ½ of the crushed white cheddar ridges together.  Place in a casserole dish sprayed with olive oil cooking spray.  Top with remaining crushed cheddar ridges.  Bake at 375 for 25 minutes.

Lime Shrimp Lettuce Wraps

3 Tablespoons fresh lime juice

3 Tablespoons olive oil, divided

2 Tablespoons soy sauce, divided

3 teaspoons grated fresh ginger

1 clove garlic, minced

1 pound medium fresh shrimp, peeled, deveined, and chopped

½ red bell pepper, diced

½ green pepper, diced

2 green onions, diced

1 head iceberg lettuce, cored, cut in ½

In a medium bowl, combine lime juice, 2 Tablespoons oil, 1 Tablespoon soy sauce, ginger and garlic.  Add shrimp and let marinate in refrigerator for 30 minutes.

In a medium skillet, heat 1 Tablespoon oil over medium-high heat.  Add  bell peppers and  green onion.  Cook,  stirring occasionally for three minutes.  Add shrimp and marinade and cook three minutes, or until shrimp are pink.  Stir in 1 tablespoon soy sauce. 

Divide lettuce into leaves.  Spoon about ¼ cup mixture down center of one lettuce leaf.  Fold bottom edge and sides up and over filling.  Repeat with remaining lettuce leaves and shrimp filling.

Tuna Burgers

1 5-6 ounce can solid white tuna packed in water, drained

1 Tablespoon onion, finely diced

1 Tablespoon celery, finely diced

1 teaspoon lemon juice

½ teaspoon horseradish

½ clove garlic

1 large egg

Dash pepper

Drain tuna well to remove moisture.  Mix all ingredients together and form into two patties.  Brown on both sides in nonstick skillet sprayed with olive oil cooking spray.

Pudding Cakes

2 egg whites

1 teaspoon vanilla

2 ounces water

1 Ideal Protein pudding packet of your choice

Preheat oven to 350 degrees Fahrenheit.  Combine 2 egg whites, 1 teaspoon vanilla, and 2 ounces of water in a blender and blend until frothy.  Pour into a bowl and fold in the pudding packet of your choice.  Pour into cupcake tins and bake for 15 minutes.  

Cinnamon Clove Pancakes 

1 packet Plain Crepe

¼ teaspoon baking powder

1-2 teaspoons artificial sweetener

½ teaspoon cinnamon

¼ teaspoon crushed cloves

Stir dry ingredients together and add enough water to make a pancake batter consistency.  Heat on a non stick pan, spraying with non stick spray and cook on medium heat until golden on both sides.  Serve hot with Walden Farms Maple Syrup. 

Savory Chicken Sauté 

2 Tablespoons extra virgin olive oil

4 boneless, skinless chicken breast halves

1 large onion, sliced

2 cloves garlic, minced

1 Tablespoon fresh rosemary leaves, chopped

½ cup fat-free chicken broth

Pinch salt

Pinch freshly ground black pepper

Heat the oil in a large skillet over medium heat.  Saute the chicken breasts in the oil for 4 minutes, then turn them over and add the onion.  Cover and cook for 3 minutes longer, stirring occasionally.  Add the garlic, rosemary, and broth.  Cover and cook until the onion is tender, about 5 minutes longer, stirring occasionally.  Season with salt and pepper. 

Gingered Chicken Breast

1 Tablespoon fresh lemon juice

1 ½ teaspoons grated fresh ginger

½ teaspoon freshly ground black pepper

2 cloves garlic

4 boneless, skinless chicken breast halves

Combine the lemon juice, ginger, pepper, and garlic in a small bowl.  Place the chicken breasts in a deep bowl and pour the ginger mixture over the breasts, turning once to coat both sides.  Cover, and refrigerate for 30 minutes to 2 hours.  Spray a large nonstick skillet with cooking spray and heat the skillet on medium high until hot.  Add the chicken.  Cook, turning once, until tender, about 8 minutes. 

Cinnamon Bun Pancake

1 packet Plain Crepe

1packet Vanilla Pudding

Cinnamon and artificial sweetener, to taste

Make up a package of crepe, using enough water to make it slightly runny.  Spoon into a nonstick skillet.  Sprinkle the top with a mixture of cinnamon and artificial sweetener.  Make up the vanilla pudding with extra water so it’s runny enough to pour but not too thin.  Pour over the crepe. 

Orange-Infused Roasted Green Beans and Red Peppers 

Roasted Broccoli With Lemon

4 cups organic broccoli florets

1 tablespoon extra-virgin olive oil

1/4 teaspoon sea salt

1 dash freshly ground black pepper

1 lemon, cut into wedges

Preheat oven to 450°F. Toss broccoli with oil, salt, and pepper. Place on a large baking sheet (not air-insulated) and roast until the broccoli is tender and blackened on the bottom, 10 to 12 minutes. Serve immediately.

Grilled Salmon With Rosemary

1 pound salmon

2 teaspoons extra virgin olive oil

2 teaspoons fresh lemon juice

¼ teaspoon sea salt

Pinch of freshly ground black pepper

2 cloves garlic, minced

2 teaspoons fresh rosemary leaves, chopped or 1 teaspoon dried, crushed

Capers (optional)

Cut fish into 4 equal pieces.  Combine olive oil, lemon juice, sea salt, pepper, garlic, and rosemary in a bowl.  Brush the mixture onto the fish.

Arrange fish on a grill rack sprayed with olive oil cooking spray.  Grill over medium hot coals until the fish flakes easily.  If fish is more than 1 inch thick, gently turn halfway through grilling. 

Top fish with capers if desired.

Thai Turkey Burger

1 pound ground turkey

4 green onions, minced

2 Tablespoons finely chopped fresh cilantro

2 teaspoons soy sauce

2 teaspoons fish sauce

1 teaspoon grated fresh ginger

Freshly ground black pepper

Combine turkey, green onions, cilantro, soy sauce, fish sauce, ginger and pepper in a large bowl.  Shape into 4 burgers and grill, broil or panfry until thoroughly cooked.  Serve. 

Veggie Egg Frittata

2 teaspoons olive oil

½ onion, sliced

4 cups mixed vegetables (for example, Swiss chard, cut up asparagus, and diced zucchini)

½ teaspoon sea salt

¼ cup fresh basil leaves (optional)

3 eggs

Put 1 teaspoon of the oil in 12” nonstick skillet over medium heat.  When hot, add onion and cook until soft, about 3 minutes.  Add vegetables and ¼ teaspoon of the salt.  Raise heat to medium high and cook, stirring occasionally, until softened about 10 minutes.  Adjust heat as necessary so vegetables brown a little without scorching. 

Turn heat to low when vegetables are nearly done and add basil, if using.  Cook, stirring occasionally, until pan is almost dry, up to 5 minutes longer for wetter ingredients such as mushrooms.

Beat eggs in bowl while vegetables cook.  Season with remaining ¼ teaspoon salt and freshly ground black pepper.  Add remaining 1 teaspoon oil to pan.  Pour in eggs, using a spoon if necessary to distribute them evenly.  Cook, undisturbed, until eggs are barely set, about 10 minutes.  Run under broiler for a minute or two to brown very slightly. 

Salmon Fillet With Cucumber Ribbons

2 small seedless cucumbers, cut into ribbons

½ teaspoon sea salt, plus additional for seasoning fish

¼ teaspoon ground black pepper, plus additional for seasoning fish

3 Tablespoons virgin olive oil

4 center cut salmon fillets, 2 inches thick (about 1 ½ pounds)

2 teaspoons white or unsweetened rice wine vinegar

1 teaspoon fresh tarragon, chopped

½ teaspoon artificial sweetener

In a large bowl, toss the cucumber ribbons with ½ teaspoon sea salt and ¼ teaspoon pepper.  Set aside.  In a large skillet over medium high heat, heat 2 Tablespoons of the oil.  Season fish with sea salt and pepper to taste.  Place fish flesh side down in skillet and sauté until crisp and brown, about 4 minutes.  Flip carefully and sauté for an additional 4 minutes, until just cooked through.  Keep fish warm.  Wipe out skillet with a paper towel.  Heat remaining 1 Tablespoon of oil over medium high heat.  Add cucumber to skillet and sauté stirring occasionally, until heated through, about 2 minutes.  Stir in vinegar, tarragon, and artificial sweetener.  Divide cucumber on four individual serving plates; top each with a piece of salmon. 

Creamed Cabbage

2 large handfuls of shredded red cabbage

Olive oil (drizzle over garlic to sauté)

1 clove of garlic, finely chopped

1 packet of Leek, Chicken, or Mushroom Soup

2/3 cup water

Sauté garlic until lightly golden.  Add shredded red cabbage, enough for two generous servings.  Cover and cook over medium heat until the cabbage is tender and has deepened in color.  Remove from heat.  Mix 1 packet of soup with 2/3 cup water.  Dissolve completely until smooth.  Warm on the stove or in the microwave.  Stir into the cabbage and serve warm.

Cinnamon Chicken

4 skinless, boneless chicken breast halves

1 teaspoon ground cinnamon

2 Tablespoons Italian-style seasoning

1 ½ teaspoons garlic powder

2 teaspoons sea salt

1 teaspoon ground black pepper

Preheat oven to 350 degrees Fahrenheit.  Place chicken in a lightly greased 9x13 inch baking dish.  Sprinkle evenly with ground cinnamon, seasoning, garlic powder, sea salt, and pepper.  (Note: you can be liberal with the seasoning, garlic powder, sea salt and pepper; however, the cinnamon should only be a dusting and not clumped.)  Bake at 350 degrees Fahrenheit for about 30 minutes or until chicken is cooked through and juices run clear. 

Mixed Marinated Vegetables

1 head cauliflower cut into pieces

1 large cucumber, diced and peeled

1 pint cherry tomatoes

1 green or red pepper diced

1 yellow pepper diced

Marinade:

½ cup olive oil

½ cup white vinegar

1 teaspoon ground pepper

1 Tablespoon dill weed

1 Tablespoon parsley

1 Tablespoon garlic salt

Prepare vegetables and marinade and then combine.