Ideal Protein Recipes

Ideal Protein Recipes

Holiday Recipes

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Roasted Garlic Dressing

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.

Cilantro, Caper and Lime Dressing

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

Place the garlic, mustard, lime, rind, 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, to taste. -Makes about 1 cup.

Thai Dressing

1 clove garlic, finely chopped
1/2 teaspoon fresh ginger, finely sliced
3 Tablespoons rice vinegar
1 teaspoon Splenda or Stevia
1 teaspoon soy sauce
1/4 cup olive oil
1 teaspoon sesame seeds
1/4 teaspoon red pepper, crushed

Combine all ingredients and mix well.

Fresh Herb Dressing

1/4 cup rice vinegar
2 Tablespoons fresh basil leaves
1 Tablespoon fresh oregano leaves
1/2 teaspoon fresh rosemary leaves
1 small clove garlic
1/2 teaspoon Splenda or Stevia
1/4 teaspoon salt
1/8 teaspoon freshly ground black pepper
1/2 cup olive oil

In a blender add rice vinegar, fresh basil, oregano and rosemary leaves, garlic, Splenda or Stevia, salt, and pepper. Blend 10 to 15 seconds until all the herbs and garlic are finely minced. Gradually add the olive oil and continue blending for 10 to 15 seconds or until everything is mixed well. -Makes about 2/3 cup

Tomato Dressing

1/2 cup tomatoes, chopped
2 Tablespoons white vinegar
1/2 teaspoon dried basil
1/2 teaspoon dried thyme
1/2 teaspoon Dijon mustard

In a blender, blend tomatoes, vinegar, basil, thyme, and mustard until well combined. To store, transfer to a jar with a tight-fitting lid and refrigerate for up to 2 days. Shake well before serving tomato vinaigrette.

Light Dressing

2 Tablespoons water
1 Tablespoon apple cider vinegar
1 clove garlic, minced
2 teaspoons Dijon mustard
pinch each salt and pepper
2 Tablespoons extra-virgin olive oil

In a small bowl, whisk together water, vinegar, garlic, mustard, salt and pepper; gradually whisk in olive oil. -Makes about 1/3 cup.

Lemon-chive Dressing

1/4 cup canola or olive oil
2 Tablespoons chopped fresh chives or green onions
1/2 teaspoon grated lemon rind
2 Tablespoons lemon juice
1 Tablespoon Dijon mustard
1 small clove garlic, minced
1/4 teaspoon each salt and pepper

In small bowl, whisk together oil, chives, lemon rind and juice, mustard, garlic, salt and pepper. -Serve with torn mixed salad greens.

Poppy Seed Dressing

1/3 cup canola or olive oil
2 Tablespoons apple cider vinegar
1 shallot or small onion, minced
1 Tablespoon poppy seeds
1 teaspoon Splenda or Stevia
1/4 teaspoon each salt and pepper

In bowl or jar, whisk or shake together oil, vinegar, shallot, poppy seeds, Splenda, salt and pepper. -Makes 1/2 cup.

Ginger Dressing

2 Tablespoons rice or cider vinegar
1 Tablespoon grated ginger root
1/3 cup olive oil
1 Tablespoon soy sauce
1/4 teaspoon each Splenda or Stevia, salt and pepper
1/4 teaspoon hot pepper sauce

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

Coriander Dressing

1/4 cup canola or olive oil
3 Tablespoons lime juice
2 Tablespoons chopped fresh coriander
1/2 teaspoon each ground cumin and salt
1/4 teaspoon pepper

In small bowl, whisk together all ingredients.

Apple Cider Dressing

1 1/2 teaspoon Dijon mustard
1 1/2 teaspoon Splenda or Stevia
1/4 teaspoon salt
1/4 teaspoon fresh ground black pepper
1/3 cup apple cider vinegar
1 Tablespoon chopped parsley
2/3 cup canola or olive oil

Whisk mustard, Splenda, salt, pepper, vinegar, and chopped parsley together in a bowl. Slowly drizzle in the oil, whisking constantly, until thickened. Adjust the seasonings to taste. Store covered in the refrigerator for up to 2 days. Bring apple cider vinaigrette to room temperature before using.

Maple Dressing

1/2 cup soy sauce
1/2 cup cider vinegar
1/2 cup Ideal Protein maple syrup
2 Tablespoons Splenda or Stevia
2 Tablespoons Dijon mustard
1 small clove garlic
1/2 teaspoon ginger, finely chopped
salt and fresh ground pepper, to taste
1/2 cup canola or olive oil

In a blender, mix all ingredients together. Slowly drizzle in the oil, blending constantly, until thickened. Adjust the seasonings to taste. Serve maple vinaigrette at room temperature.

Raspberry Dash Salad Dressing

1/2 teaspoon Ideal Protein Raspberry Flavored Gelatin
1/2 teaspoon of Mrs. Dash “Garlic and Herb” salt-free seasoning blend
1 Tablespoon of your favorite olive oil

Stir together the Ideal Protein Raspberry Flavoured Gelatin and the “Garlic and Herb” Seasoning. Drizzle the olive oil over a salad and toss. Now toss and sprinkle in the combined Raspberry Dash dressing and enjoy! Tip: keep a pre-mixed dressing shaker with you to take into restaurants. Variations: create a dipping sauce by mixing in(small amounts of) lemon juice and the olive oil ahead of time. (After a while, the gelatin sets up and settles to the bottom, so stir the mixture up as you dip. It makes little globs, bursting with flavour, which sticks loosely to what you are dipping (celery never tasted so good!)

Guilt Free Italian Dressing/Marinade

2 Tablespoons Italian Seasoning
1/4 cup Extra Virgin Olive Oil
1/2 cup White or Apple Cider Vinegar
1/4 cup Water

Combine all ingredients in a bottle (something you can shake). This can be used on salads or on your meat before cooking. This will yield 6-8 cups of salad or a whole head of lettuce. I put lettuce in a bowl with fresh veggies, pour dressing on, lid the bowl, and shake it. This will coat the lettuce nicely and the rest will go to the bottom of the bowl so you aren’t drowning the salad. Reminds me of Olive Garden salad!


Barbequed Vegetable Salad

Preparation: 20 minutes
Cooking: 12 minutes
Servings: 4


3 zucchini
2 sweet red peppers
1 bunch green onions
8 tomatoes
6 asparagus
olive oil, as needed
salt and freshly ground pepper to taste

2 Tablespoons apple cider vinegar
1/2 cup olive oil
1 Tablespoon minced fresh basil
1 Tablespoon minced fresh oregano

Preheat barbecue medium-high. For salad: cut zucchini into strips and peppers into quarters. Cut green onions in 2 lengthwise. Quarter tomatoes. Snap or cut off tough bottom part of asparagus spears. Combine all vegetables in a bowl. Add a thin stream of oil, salt, and pepper. Toss to coat uniformly. Grill vegetables in the basket or specific wok for the barbeque. Cool. Cut vegetables into 1-inch pieces and transfer to serving dish. For dressing: pour vinegar into a small bowl. Stir in oil, basil, and oregano. Drizzle over vegetables. Serve this salad with chicken brochettes or Ideal Protein chicken soup.

Per serving:
Calories: 75
Fat: 2 grams
Protein: 3 grams
Carbohydrates: 9 grams

Red and Green Salad

Preparation: 15 minutes
Cooking: 15 minutes
Servings: 4


1 teaspoon Dijon mustard
1/2 teaspoon Splenda or Stevia
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

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

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.

Per serving:
Calories: 89
Fat: 3 grams
Protein: 5 gram
Carbohydrates: 6 grams

Spicy Beef Flank Steak With Fresh Cucumber Salad

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


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

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.

Per serving:
356 calories
14 grams fat
22 grams protein
5 grams carbohydrates

Mixed Green Salad from the Greek Islands

Preparation: 10 minutes
Servings: 4


3 to 4 Tablespoons extra-virgin olive oil
2 to 3 Tablespoons apple cider vinegar
freshly ground black pepper

1 small head romaine lettuce, cored and leaves separated
1 bunch arugula, trimmed and finely chopped
3 to 4 sprigs watercress, finely chopped
3 green onions, thinly sliced
4 sprigs fresh dill, finely chopped
3 to 4 sprigs fresh mint, thinly sliced
1/2 cup coarsely grated cucumber
1 small fennel bulb, trimmed and very finely chopped or grated

In a small bowl, whisk together the oil, vinegar, and plenty of pepper. Set aside. Stack half the lettuce leaves, roll them up and cut crosswire into thin slices. Repeat with the remaining lettuce leaves. In a large bowl, combine the lettuce and other greens, green onions, dill, mint, cucumber, and fennel. Whisk the dressing again and pour it over the salad. Add salt to taste, toss, and serve. It is important to cut the greens at the last moment and to slice them very thin. If they are coarsely cut, the salad will taste different. Serve this salad with pork tenderloin or add Ideal Protein smoked soy nuts.

Per Serving:
Calories: 74
Fat: 2 grams
Protein: 3 grams
Carbohydrate: 8 grams

Seafood Salad

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


1/2 red onion, finely chopped
2 celery stalks, finely chopped
1 sweet green pepper, diced
1 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

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

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.

Per Serving:
Calories: 289
Fat: 8 grams
Protein: 27 grams
Carbohydrates: 9 grams


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!

5-Ingredient Lemon Pepper Salmon

1 tablespoon olive oil
4 (5 ounce) salmon fillets
Sea Salt to taste
Lemon pepper seasoning to taste
¼ cup vinegar

Heat oil in a large skillet over medium-high heat. Season both sides of salmon fillets with salt and lemon pepper. Add to hot skillet and cook until browned, about 2 minutes per side. Add vinegar to skillet and reduce heat to a simmer. Continually spoon liquid over fish and cook until vinegar is thick and syrupy and salmon is cooked through, about 2 more minutes for medium, longer for well done. Serve immediately.


5 oz lean ground beef
1 small foil loaf pan
Seasonings of choice (sea salt, pepper, garlic powder, onion powder, whatever else desired)
Try adding one of Walden Farms dressings; such as Hickory Bar Be Que Sauce, Asian Sauce.

Season meat. You can either add bar-b-que sauce to meat or to the top of loaf toward the end of cooking.

Preheat oven to 350°. Put meat into loaf pan. Using a wooden spoon, punch holes into the loaf, from top to bottom. Bake for 15 mins. Poor off any juice that has collected. Bake another 15 mins. Check to see if cooked through and through. Pour desired sauce over top of loaf and into holes. Increase oven temp to 400° and make for another 5-10 mins to brown further.

Tomato and Meat sauce

1 oz lean ground meat
Roma tomatoes, diced
Onions, diced
Celery, diced
Bell pepper, diced
Celery, diced
Garlic, minced
Seasonings—sea salt, pepper, basil, oregano

Sauté vegetables until soft; add tomatoes. Add seasonings. Cook the tomato mixture down until you have about 2 C of the mixture left. Season ground meat with sea salt, pepper, etc. Brown. Add to tomato mixture. This made about 3 C of mixture and should be counted as enough for 3 meals. Can be served over steamed cauliflower and zucchini.

Ideal Turkey Goulash

2 tsp. olive oil
11/2 c cubed turnips
1-2 TBL Walden Farms Caesar
5oz. ground turkey (LEAN) (or use your preference of the approved protein meat source)
1 clove garlic
1/4 c chopped onion
1/4c chopped bell pepper
1/2 T. paprika
1/4tsp cumin
1/4 tsp marjoram
Black Pepper
1/4 c water
1/2 T DILL
1/2 T. flat-leaf parsley

Boil water & cook turnips until soft (fork test). Drain and set aside. Heat skillet over high heat & add olive oil and ground turkey. Cook for 2 mins while breaking up the meat. Add garlic, onions, bell pepper and seasonings except dill and parsley. Cook for approx, 4min., and then add water & Caesar dressing. Bring to a bubble, and then reduce heat to low and add turnips, dill & parsley. Cook for 1-2 min.

Ideal BBQ Chicken

6 boneless skinless chicken breasts
3 tbsp Dijon or Creole mustard
2 packets of Splenda or Stevia
1 tsp Paul Prudhome’s Blackened Steak Magic
¼ tsp poultry seasoning
1 tsp olive or grape seed oil
¼ tsp natural sea salt
½ tsp Louisiana Brand hot sauce
Zipper seal large 1 gal. bag

Place all of the spice ingredients into the zipper seal disposable bag and mix with your hands by massaging the outside of the zipper seal bag. Add your chicken and massage the spice mix into and all over the chicken breasts and let sit in the bag. Fire up the BBQ and get it good and hot so that chicken will be seared when it is placed on the grill. Sear the first side and when you turn it to sear the second side cut your heat down and cook slow until just done (no pink). (It works in the oven too). The chicken will be tender and juicy.

Mandarin Chicken Balls

1. Prepare 1 package of Ideal Protein Orange Pancake according to the instructions.
2. Cut up 1 chicken breast into medium sized cubes.
3. Cook chicken in olive oil until cooked thoroughly.
4. Roll each chicken piece in the pancake batter until completely covered.
5. Return chicken to the skillet to cook batter around the chicken.
Serve with your favorite veggies from selected list

Pigs in a Blanket

Slice 1 piece of pork or steak into 1? strips and fry with mushrooms and peppers (strips).
Mix one packet of Ideal Protein Plain Crepe in a blender with garlic, sea salt, pepper and fresh dill.
Pour in ice cream scoop size on a pan (makes 5-6) and bake at 350°F for 10 minutes and remove from oven.
Using a spatula flip each piece, place strip of meat, mushrooms, and peppers in the middle and fold in sides.
Hold with a toothpick and place back in oven for 5 minutes.
Add other veggies if you wish.

Portobello Burgers

2 Portobello mushrooms around the same size
Lean ground Turkey or beef
Your favorite spice
Walden Farms ketchup

Take the stems off your mushrooms and clean them. Brush with olive oil and fresh garlic. Grill mushrooms. Take lean ground meat and add spices that are low sodium and low carb. Mix your spices and hamburger together. Make patties 5 ounces each and grill either on the barbecue or in the oven. Take your mushrooms and pat them with paper towel so they aren’t so moist. Put the burger in between two mushrooms and voila you have a burger and no bread. You can dress the burger with low carb ketchup. You can also use mustard which is low in sodium, carbs and fat.

Sheppard’s Pie

1. Cook one whole cauliflower until soft enough to mash.
2. Make 1 package of your favorite Ideal Protein soup with only 100 ml of water.
3. Pour soup over cauliflower and blend or mash really well. Set aside.
4. In a skillet, brown 1 lb. of lean ground Turkey or beef. Add the following:
3 garlic cloves
1/2 cup of leeks
1/2 tsp sea salt
1 tsp rosemary
1 small, fresh tomato – diced
5. Cook turkey or beef mixture until brown.
6. Place turkey or beef mixture in the bottom of a baking pan or a casserole dish and press down firmly.
7. Place cauliflower mixture on top of the turkey or beef mixture and press down firmly.
8. Bake in the oven for 20 minutes.

Taco Salad

2 cups of celery, green peppers and mushrooms chopped coarsely or finely, as you wish
1 Ideal 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. Meanwhile, cook the vegetable chili as directed on packet. When both are cooked to perfection, mix them together and place over a bed of your favorite greens. Top with fresh tomato salsa, more chopped raw red onion, a splash of lemon or lime and hot sauce, if you like. Delicious!

Breakfast Burritos for 4

This is a 3 step process, but so worth it!
STEP 1: Make one package of the Ideal Plain Crepe. Set aside
STEP 2: Make one package of the Vegetable Chili using only ½ of the water required. Set aside.
STEP 3: Mix one package of the Fine Herb & Cheese Omelet. Add your favorite veggies such as:
• 2 mushrooms
• 1 stalk of celery
• ¼ of a green pepper
• ¼ cup of leeks
• 8 spinach leaves
• 2 gloves of garlic
• ½ tsp of sea salt
1. Cut all veggies into small pieces and cook in a skillet over medium heat with 1 tbsp of olive oil.
2. Add in omelet package and scramble until cooked and mixed well with veggies.
3. Add in the chili mixture and mix well.
4. Set mixture aside.
5. Heat up a flat grill with 1 tbsp of olive oil.
6. Pour ½ of the Crepe batter on the grill keeping it thin enough to roll.
7. Once one side is cooked, very gently flip it and cook the other side.
8. Once the Crepe batter is cooked, place ½ of the egg and chili mixture in the center.
9. Bring the edges together – creating a roll.
10. Cut in half and serve half to each person. Top with homemade salsa or hot sauce.

Tandoori-Style Chicken (BBQ)

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 teapoons 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.

Shredded Beef

2 lbs stew meat (chuck)
1/2 cups water
2 cloves garlic
2 tsp chili powder
1 tsp vinegar
2 tsp oregano
1 tsp cumin
salt & pepper to taste

Brown beef in oil. Add all other ingredients, bring to boil, cover and simmer 1 1/2 hours or longer till very tender. Uncover and boil until liquid almost evaporated. With 2 forks, shred meat. Serve with grilled veggies.

Chili Stuffed Zuccini

Yield 2-3 meals
1 Zucchini moderate to large size
2-4 Packets of Ideal Protein Vegetable Chili

Cut Zucchini in half, and leave slightly hollowed out portion face up in baking dish.
Slowly pre-cook the Chili till fully hydrated on stove.
Fill hollowed out portions of Zucchini and bake in the oven at 350
till Zucchini is soft.

Holiday Recipes
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Deviled Eggs

Hard Boiled Eggs – Cut in Half
Mix the yokes with Walden Farms – Mayo, Redmond’s Onion Salt and Mustard (To Taste). Mix and spoon back into the egg halves.
Optional – Garnish with a sprinkle of Paprika

Cranberry Relish

1 cup water
1 cup fresh whole cranberries
4 celery sticks chopped
1 cup chives chopped
1 cup chopped zucchini
6 mint leafs
1 tsp Orange zest
1 IP Raspberry Jelly packet
3 tsp Walden Farms Raspberry Jelly
1 tsp Xylitol

Boil the cranberries in the 1 cup of water for about 5 min. Pour the water off into a cup should be about 5 oz. of liquid and still warm. Put the IP Raspberry Jelly Packet into it and mix well. Pour into a bowl and put in the icebox to setup.
Chop together cranberries, celery, chives, zucchini, mint leafs and orange zest chop in a food processor or by hand. Mix in with Xylitol and Walden Farms Raspberry Jelly into the Jelly mix cooling in the icebox add the cranberries and the vegetables and mix together.
Let cool in bowl and then serve with celery sticks or flax seed crackers.


2 cups of your favorite vegetables chopped up in food processor
1 cup of diced mushrooms
3 egg whites
1 tsp Poultry Seasoning
1 tsp Redmond’s Real Salt and fresh ground black pepper to taste
8 – 16 oz water
1 -2 TBS Braggs
IP packets:
1 – Chicken Soup
1 – Oatmeal
Optional 1 – Sour Cream and Onion Soy Nuts

Optional Seasoning:
Rosemary, Basil, Thyme and/or Garlic

Prepare Oatmeal Biscuits:
Beat 1 egg white then stir the IP Oatmeal packet until mixed thoroughly. Add 2oz. water until batter is thin and spoon able – but not runny. You may want to add a tsp of poultry seasoning or other seasoning of your choice. Spoon batter onto a non-stick baking sheet and bake at 400 for about 10 min. or until golden brown. Once biscuits are cooled tear up and let dry out an hour or two.
In a mixing bowl put dried oatmeal biscuits, seasonings, chopped veggies, mushrooms and Braggs. (if desired, add your IP soy nuts) Mix and set aside. In your blender bottle or other mixer, mix 8 oz of water with your IP Chicken Soup mix well (more water maybe needed). Add two egg whites to soup mix. Mix well then pour over veggie/biscuit mix stir (should be a moist mixture) and then place in an olive oil sprayed casserole dish. Cook about 20 min at 350.

Green Bean Caserole

3 Packets IP Mushroom Soup
12 Oz. Veggie Broth (The water for the soup) 1 ••• teaspoon Bragg Liquid Aminos
2 Containers of sliced mushrooms ••• teaspoon ground black pepper
teaspoon Real Salt (Mix of Onion & Garlic)
3-5 cloves of garlic (minced)
1-2 teaspoons Olive Oil 8 cups cooked cut green beans 2 Packets of ground Sour Cream & Onion Soya Puffs
••• Red Onion
••• teaspoon Onion Powder
1 teaspoon Fresh or spice Dill

TIP: 2 bags (16 to 20 ounces) frozen green beans, 4 packages (9 ounces each) frozen green beans or about 3 pounds fresh green beans. Slice Onion into rings and spread minced garlic, some salt, and dill with olive oil over onions. Bake in oven for 15 minutes at 300 (just to soften them)
If using fresh green beans slightly steam for 3-5 minutes to soften.

Soup Mix – Stir the soup, veggie broth &/or water, Braggs, black pepper, beans, other spices, some mushroom slices – mix in blender.
In 3-quart casserole dish mix the green beans, mushrooms, 1 package of crushed IP Sour Cream & Onion Puffs and soup mix. Then top off with the rings of slightly cooked red onions and 1 package of crushed IP Sour Cream & Onion Puffs
Bake at 350°F for 30 minutes or until the bean mixture is hot and bubbling. Ready to serve. Optional – Mix before serving

Spiced Chai Tea

8-12 Ounces Water
1 Bengal Spice Tea Bag
1 Cinnamon Stick (Optional)
1-4 Oz. IP Ready-Made Vanilla (To Flavor)
1-2 teaspoons WF Marshmallow Dip

Heat Water in tea kettle. Pour 8-12 ounces of heated water into cup with 1 Bengal Spice tea bag and cinnamon stick – steep for 2-4 minutes or, to desired strength. Remove tea bag. Stir in IP Ready-Made Vanilla – use cinnamon stick as stirring stick. Optional – Add 1-2 teaspoons of WF Marshmallow Dip.

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


Pour 6.5 oz. (200 ml) of hot (not boiling) water into a bowl. Add one packet of Ideal Protein Chicken Soup or Leek Soup and mix with a mixer or hand mixer. Serve over vegetables and/or meat.
Add more or less water depending on how thick you prefer the sauce.


2 Butterscotch IP Puddings
2 Vanilla IP Puddings
1 Egg White
Dash of Real Salt
Pumpkin Pie Spice & Nutmeg (To Taste)

Bake 20 minutes 350 Degrees / Chill

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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 itstead flavourful

Prepare the pudding packet as directed.
Mix in the mint and lemon zest.
Let rest for 3 to 5 minutes and freeze for 15 minutes. Savor the refreshing mix of aromas!