Shake it up

Holiday Recipes

Fudge

FUDGE

This recipe contains 2 restricted items. It is a very special treat; holidays only!

Ingredients

2 Ideal Protein Caramel and Vanilla Flavored Protein Bars, chopped
4 tablespoons Ideal Protein Maple Flavored Syrup

8 neutral gelatin leaves
¼ cup hot water
OR16 g neutral gelatin, dissolved

Gelatin Preparation

Soak gelatin leaves in cold water between 3 to 5 minutes. Remove excess water from gelatin. Dissolve in ¼ cup of hot water.
ORFollow powdered gelatin’s brand instructions.

Directions

In a blender, place chopped bars, syrup and gelatin. Cover; blend from 3 to 5 minutes or until liquid and smooth.

Pour mixture in plastic-wrapped containers, and refrigerate overnight.

From Chef Verati

Ketchup

This recipe is featured in "Low-Carbing Among Friends - Volume 2" on page 312.

EVEN BETTER "HEINZ" KETCHUP
6 ounce can tomato paste
8 ounce can tomato sauce
1/4 cup plus 3 tablespoons white vinegar
1/4 cup water, or enough to get the right consistency
1/4 cup granular Splenda or equivalent liquid Splenda
1/2 teaspoon salt
1/4 teaspoon onion powder
1/8 teaspoon allspice
1/8 teaspoon ground cloves
1/8 teaspoon cinnamon
1/8 teaspoon garlic powder

Mix all of the ingredients well. Cover and simmer for 1 hour. Cool then chill before serving. Keep refrigerated.

Makes 2 cups or about 32 tablespoons

Made with granular Splenda:
1 tablespoon: 7 Calories; trace Fat; trace Protein; 2g Carbohydrate; trace Dietary Fiber; 1.5g Net Carbs
1/4 cup: 28 Calories; trace Fat; 1g Protein; 7g Carbohydrate; 1g Dietary Fiber; 6g Net Carbs
1 cup: 112 Calories; trace Fat; 5g Protein; 28.5g Carbohydrate; 5g Dietary Fiber; 23.5g Net Carbs

Made with liquid Splenda:
1 tablespoon: 6 Calories; trace Fat; trace Protein; 2g Carbohydrate; trace Dietary Fiber; 1.5g Net Carbs
1/4 cup: 25 Calories; trace Fat; 1g Protein; 6.5g Carbohydrate; 1.5g Dietary Fiber; 5g Net Carbs
1 cup: 100 Calories; trace Fat; 5g Protein; 25.5g Carbohydrate; 5g Dietary Fiber; 20.5g Net Carbs

I finally had a chance to try some Heinz Reduced Sugar Ketchup (formerly called Heinz One Carb) and wanted to get as close as I could to creating a good copycat ketchup. My biggest stipulation was that I didn't want to have to cook my ketchup. I wanted it to be just as easy to whip up as my previous recipe. I think I've come pretty close to the Heinz. The main things that are missing in my recipe are the deeper, cooked flavor and the excess salt. I decided not to try and copy the saltiness since I thought the Heinz was overly salty. I used 1/2 teaspoon salt, but feel free to try up to a full teaspoon if you want yours to be as salty as the Heinz. I like the consistency and flavor of this version much better than my Better "Heinz" Ketchup. Adding tomato sauce made all the difference. Even if this isn't identical to the Heinz ketchup, I think it tastes very good and I'm happy with the flavor.

In case anyone is interested, I figured out one day that it costs about $.97 to $1.16 to make a batch of this ketchup. I have to pay an average of $2.00 for a 14 ounce bottle of Heinz low carb ketchup depending on where I buy it.

UPDATE 3/16/11: I made a few tweaks to the recipe this time. Except for the salt, I doubled all of the seasonings. I also added the equivalent of another tablespoon of sweetener. The recipe above still calls for the original quantities. I didn't edit it because the recipe is still good made that way. This time I simmered the ketchup on the stove for about 20-30 minutes and I think that helped blend the flavors a little better. It also helps the constency greatly. Cooking gives the ketchup a smoother texture and it doesn't separate and get watery over time like the uncooked version does. I do recommend covering the pot because the ketchup will get too thick otherwise.

UPDATE 5/14/12: To avoid confusion, I've edited the recipe ingredient list and instructions to reflect the way that I now make this recipe. I've also adjusted the nutritional counts.

Thanks to genaw.com for this great low-carb ketchup recipe!!!

IP English Muffin

Ingredients:
1 Pkg IP Crepe Mix
1/2 tsp baking powder
1/2 tbsp Olive Oil
1 dash salt
1 oz skim milk (approx 2 tbsp)
4-6 tbsp water (enough to make thick but pourable batter)

Directions:
Whisk together dry ingredients
Add oil and mix until it forms crumbles
Add milk and mix well (becomes a doughy batter at this point)
Add enough water so that it’s thick but able to be poured

Let sit a few minutes to thicken

Spray a non-stick pan with pam and spray inside your muffin rings

Put your pan with muffin rings on the stove and get it nice and hot, then pour your batter in to the ring.  You do not need to fill them more than half way.  This will make bottoms nice and crisp.

Once it has cooked and has a golden bottom (cooked on medium heat for approx 3 minutes) then flip over (ring mold included) and cook the other side for 3-4 minutes.

Let it cook on a cooling rack

vanilla cookies

Vanilla Cookies

1 Packet of Ideal Protein Crispy Cereal (crushed)
1 Packet of Ideal Protein Vanilla Drink Mix--Do not use Vanilla Pudding or the Vanilla Pre--Made. This recipe is for the Vanilla Drink Mix. You can try the recipe with the Chocolate Drink Mix, and the Cappuccino Drink Mix. Remember, not pre-mades and not puddings for this recipe.
2 Egg whites
1/2 cup water
1 teaspoon of baking powder
2 teaspoons of olive oil
1 teaspoon Torani Sugar Free Salted Caramel Syrup (made with Splenda). If you do not have this, use an extract you like with an optional packet of Splenda
Optional Cinnamon for top

Procedure:
This is so simple. Combine all ingredients in a bowl. Wait a few minutes for the baking powder to make batter thicker.
Equally divide in 12 portions. I use a Wilton Whoopie Pie Pan, sprayed with Pam, which I purchased at Bed, Bath, and Beyond. Bake in a preheated 350 oven for 12 to 15 minutes. Remove from pan to cool and enjoy 6 cookies which equals one product. If you prefer, you can bake a cake from this batter as well--350 degrees for approximately 14 minutes.

Cauliflower Wraps

Yield: 2 wraps

Ingredients

• Curry Wraps:
• 1/2 head cauliflower, cut into florets
• 2 eggs
• 1/2 tsp. curry powder
• 1/4 tsp. salt
• Garlic Herb Wraps:
• Substitute 1 minced garlic clove and 3/4 tsp. dried herbs (basil, oregano, thyme or a combo) for the curry powder

Instructions

1. Preheat the oven to 375 and line two baking sheets with parchment paper. In a food processor, pulse the cauliflower florets until they form a crumb-like texture. Place the crumbles and 1/4 cup water in a saucepan with a tight fitting lid. Cook on medium high heat for 8 minutes, until tender.
2. Drain the cauliflower in a sieve, then transfer to a clean kitchen towel. Firmly squeeze any excess water from the cauliflower. In a bowl, stir together the cauliflower and remaining ingredients. Form two thin circles on the parchment-lined baking sheets. With a spatula, press down the "dough" so it forms a thin layer. Keep the wraps compact--there should be no parchment showing through the mixture in any area of the wrap.
3. Bake for about 17 minutes until dry and pliable. Gently remove to a wire rack to cool so the bottom does not become soggy. Use with light fillings or tear into pieces and use to scoop up fillings.

Notes

These delicate wraps are best served within a few hours of baking.

http://empoweredsustenance.com/cauliflower-wraps/

Veggie Lasagna

Veggie Lasagna

4 zucchini sliced long ways
2 cups spinach
1 cup sliced mushrooms
1/4 cup diced bell peppers
1 small onion chopped
1 small head of cauliflower shredded
1 bunch of broccoli shredded
1 jar Walden Farms Alfredo Sauce
1 Packet Ideal Protein Broccoli cheese soup, mixed and warmed
4 slices veggie cheese

preheat oven to 350 degrees
cook shredded cauliflower in covered bowl in microwave on high for 8-10 minutes
mix cauliflower alfredo sauce and broccoli cheese soup then set aside.
spray a 9x9 baking dish with non stick spray
layer zucchini in bottom of pan. Sprinkle 1/4 of each of the vegetables over the top of the zucchini and pour 1/4 of the cauliflower alfredo sauce over layered veggies.
Repeat this process until you have run out of ingredients.
Cover top with veggie cheese and bake 25-35 minutes until all veggies are cooked and cheese is melted.
Enjoy!

Ideal Protein Pancakes with Crispy Cereal

Pancakes with Ideal Protein Crispy Cereal

Ingredients: 

 

1 pack IP Crispy Cereal crushed into small pieces.
2 egg whites
1/4 tsp baking powder
1/4 tsp vanilla
 

Directions: 

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 and then add egg whites.
Best cooked on a non-stick electric pan.
Add your Ideal Protein or Walden Farms syrup.

Mushroom Stuffed Chicken Breast (Great for all phases)

INGREDIENTS

• chicken breast (butterflied)
• ½ tablespoon paprika
• 1 teaspoon white pepper
• ½ tablespoon olive oil
• ½ cup spinach (wilted)
• ½ cup mushrooms (sautéed)
• 2oz Walden Farms Tomato Basil Sauce
• 1 pinch salt to taste

PREPARATION
1.Season chicken with paprika, salt, and white pepper. Place spinach, and mushrooms onto chicken breast and roll. Bake in 300˚ oven until the internal temperature reaches 155˚. Serve with WF Tomato Basil Sauce.

Andover Diet Center

Chocolate Mint Bar - US05208

This NEW Chocolate Mint Bar is an incredibly delicious blend of chocolate and mint.
If you are looking for a refreshing melt-in-your mouth treat – this combination of flavors is always a hit!

Banana Bread

1 package IP cereal flakes (crushed)

1 package IP Banana Pudding
2 egg whites
1 tablespoon splenda / stevia
4 teaspoons grape seed/olive oil
1 teaspoon baking powder
3 tablespoons water
1 tsp caramel extract

-Preheat oven to 350 degrees
-Spray loaf pans
-Crush cereal flakes
-In a medium bowl mix egg, sweetener, oil and baking powder and extract. Add in banana pudding and cereal flakes. Slowly add water.
-spoon into loaf pan
-Bake 12-15 minutes.
1 serving is 1\2 a loaf.

Ideal Protein Potato Rolls

 

 

1 pack of Ideal Protein Potato Puree

2 egg whites

1/2 tsp baking powder

1/8 tsp baking soda

1/4 tsp dried rosemary

1/4 tsp garlic

Olive oil spray

 

Instructions

 

Preheat oven to 350 degrees.

Whip egg whites until bubbly

Mix all other ingredients in with the whipped egg whites.

Spray 5 muffin tin slots with olive oil spray and pour mixture about 1/2 of the way full.

Bake in the oven for 8-10 minutes.

Chocolate Cookies 

   
1 chocolate drink IP pack
1 egg
1 tbs olive oil or grape seed oil
1/2 tsp of baking powder
1/2 tsp baking soda
1 Tbs of walden farms chocolate syrup
1 Tbs of vanilla extract
Pinch of salt

Preheat oven to 400 degrees, mix all ingredients to make a smooth mixture. Line a small baking sheet with parchment paper and place spoonfuls of mixture on the sheet.
Bake for 15-17 minutes.

Fried Pickles

1 Ideal Protein Southwest Cheese Curls
1 egg
dash of garlic salt
dash of Cajun seasoning
2 cups dill pickle slices

Smash up cheese curls and add the spices.
In a separate bowl beat the egg. Dip the pickle slices in the egg, and then into the cheese curl mix. Cover a cookie sheet in parchment paper and spray with non-stick cooking spray. Arrange pickles on the sheet and bake at 400 degrees for 12-15 minutes.

Buffalo Wings

5 oz. boneless, skinless chicken breast cut into slices
Frank's Red Hot sauce
Marinade the chicken in Frank's Red Hot for 1 hour.
Bake chicken slices at 350 degrees until done. Or you can take whole chicken breasts, put in your crock pot, pour the Red Hot over and cook on low for 6 hours. Serve with celery and Walden Farms bleu cheese Dip

Lemon Muffins

 

1 package IP crispy cereal (crushed)

1 package IP lemon pudding
2 egg whites

1 tsp. poppy seeds

1 tablespoon splenda / stevia
4 teaspoons grape seed/olive oil
1 teaspoon baking powder
3 tablespoons water

-Preheat oven to 350 degrees

-Spray muffin tin
-Crush crispy cereal
-In a medium bowl mix egg, sweetener, oil and baking powder. Add in lemon pudding and crispy cereal. Slowly add water.
-spoon into pans (makes 5-6 regular muffins)
-Bake 10-12 minutes.
-1 IP serving is 1\2 a batch

 

French Toast

French Toast

1 Packet Ideal Protein Plain Omelet
5 oz. Cold Water
1 tsp. Cinnamon
1 tsp. Vanilla Extract
2 TBSP Walden Farms Caramel or Pancake Syrup
Cooking Spray

Mix omelet packet, water, cinnamon, and vanilla in your shaker. Spray 8x8 pan and pour contents of shaker into it. Bake 10 Minutes. Remove from oven and cut in large squares. Top with Walden Farms Pancake or Caramel Syrup.
Try substituting the omelet packet for your favorite flavor of IP pudding!

Spicy Stuffed Peppers

Spicy Stuffed Peppers
Copyright Tonya Hill July 2012

Ingredients:
2 Green Bell Peppers
1/3 of head of cauliflower, riced (chopped very fine in a food processor)
8 oz of grilled steak
¼ cup of 1 carb salsa
1 tablespoon canned green chilies
1 teas cumin
1 teas garlic
1 fresh Jalapeno diced
2 teas olive oil
¼ Cup beef broth
1 envelope of Ideal Protein Leek Soup

Directions:

Cut off tops of green peppers and remove seeds. Boil green peppers for 3 minutes. While peppers are boiling, in a skillet, heat olive oil with garlic, cumin, green chilies, and jalapenos. Add cauliflower. While peppers boil and cauliflower and other veggies sauté, chop steak in food processor until fine. Add steak, salsa, beef broth, and leek soup to cauliflower and veggies in the skillet. Remove peppers from boiling water and stuff with cauliflower and steak mixture. Place in an 8x8 baking dish and broil in the oven until tops are crisp and golden brown.  Double or triple this recipe when you have friends or family over and they will never believe they are eating diet food!