These delicious crackers could be a breakfast or could be a snack! The trick with the crackers is to cut them in pieces before putting them back in the oven, that makes them a bit crunchy!
Thursday, 25 July 2013
Are
you missing crackers like some of my dieters? Well then I have just the
solution for you: Ideal Protein Crispy Cereal crackers!
These delicious crackers could be a breakfast or could be a snack! The trick with the crackers is to cut them in pieces before putting them back in the oven, that makes them a bit crunchy!
These delicious crackers could be a breakfast or could be a snack! The trick with the crackers is to cut them in pieces before putting them back in the oven, that makes them a bit crunchy!
Mock-amole
Ingredients
8 oz asparagus (34-36 skinny spears, ends trimmed)
1/2 c steamed broccoli florets
3 tablespoons Walden Farms Mayo
Juice of 1/2 a lime
1 1/2 tsp minced garlic
1/2 tsp cumin
1/8 tsp salt
2 tablespoons diced red onion
2 teaspoons dry cilantro
Instructions
Steam the asparagus just until soft, then combine all ingredients (except onion) and blend in a food processor until very smooth. Stir in onion (you can omit if desired). Fridge until cold. (Or you can steam the asparagus and broccoli in advance and chill them, so your dip will be cold after blending.) serve with I.P. Chili or I.P. crisps!
Ingredients
8 oz asparagus (34-36 skinny spears, ends trimmed)
1/2 c steamed broccoli florets
3 tablespoons Walden Farms Mayo
Juice of 1/2 a lime
1 1/2 tsp minced garlic
1/2 tsp cumin
1/8 tsp salt
2 tablespoons diced red onion
2 teaspoons dry cilantro
Instructions
Steam the asparagus just until soft, then combine all ingredients (except onion) and blend in a food processor until very smooth. Stir in onion (you can omit if desired). Fridge until cold. (Or you can steam the asparagus and broccoli in advance and chill them, so your dip will be cold after blending.) serve with I.P. Chili or I.P. crisps!
FOIL PACKETS! (11 Recipes for IP FOR THE BBQ)
Please add your own ideas for other foil packet recipes in the comments section.
How to make a foil packet:
1. Lay a large sheet of heavy-duty foil or a double layer of regular foil on a flat surface. (Use nonstick foil where noted.)
2. Put the ingredients in the center of the foil. Bring the short ends of the foil together and fold twice to seal; fold in the sides to seal, leaving room for steam. Grill as directed. (Each recipe serves 2 to 4.)
Lemon-Herb Chicken
Toss 4 skinless, boneless chicken breasts, 1/4 cup chopped mixed herbs and 3 tablespoons each olive oil and lemon juice in a bowl. Divide among 4 foil packets. Grill over medium-high heat, 12 minutes.
Jerk Chicken Wings Toss 6 split chicken wings, 1 tablespoon vegetable oil and 3 tablespoons jerk seasoning (make your own if you can’t find one without sugar.) on a sheet of foil. Form a packet. Grill over high heat, turning once, 25 minutes. Top with cilantro and serve with lime wedges.
Roasted Garlic Slice the point off 1 head garlic to expose the cloves. Coat with 2 teaspoons olive oil and season with salt and pepper. Seal in a foil packet. Grill over medium-low heat, 45 minutes.
Coconut Shrimp Toss 1 pound peeled large shrimp, 2 each chopped lemongrass stalks and scallions, 1/3 cup coconut milk and the juice of 1 lime. Divide between 2 foil packets. Grill over medium heat, 10 minutes. Top with chopped cilantro.
(Note that the Coconut milk is not on IP Phase 1 protocol. However, I have not had problems with this recipe kicking out of ketosis because the milk just flavors the shrimp and you are not using the sauce)
Meatballs Mix 1/2 pound ground beef with 1 egg, 1 minced garlic clove and 1/8 teaspoon each salt and pepper in a bowl. Roll into 1 1/2-inch balls. Arrange in a single layer on a sheet of foil; top with 1/4 cup tomato sauce with 1 package of Truvia or other sweetener + dried or fresh italian herbs (thyme, oregano, basil) and form a packet. Grill over high heat, 20 minutes.(Note, the original recipe is for 1 lb ground beef plus 1/4 cup bread crumbs and 1/4 cup parmesan cheese. I have made this without the 1/2 cup of bread/ cheese and its fine. Its more of a little hamburger than a traditional meatball (texture/ consistency/ stay together nicely) but its still great)
Asian-Style Ribs Mix 1/3 cup each hoisin sauce and sugar-free ketchup, 4 teaspoons Sriracha and 1 1/4 teaspoons each salt, sesame oil and rice vinegar. Coat 2 pounds baby back ribs with the hoisin mixture; place in a single layer on a double sheet of foil and form a packet. Grill over indirect heat, covered, turning occasionally, 1 hour.
Zucchini and Tomatoes Toss 2 sliced zucchini, 2 diced tomatoes, 4 smashed garlic cloves, olive oil, basil, and salt and pepper on a sheet of foil. Form a packet. Grill over high heat, 10 minutes. (Not Phase 1 IP Protocol, but for other family members you can top with grated parmesan.)
Fish Provençal For each serving, pile 1 halibut fillet, 1/2 cup canned diced tomatoes, some shaved fennel, 1 teaspoon each capers and chopped garlic, and the juice of 1/4 lemon (original recipe says orange...you can use orange extract or ) on a sheet of foil. Form a packet. Grill over medium-high heat, 10 minutes. Top with olive oil and chopped basil.
Mexican Fish For each serving, pile 1 tilapia fillet, 1/2 cup fresh salsa, and olive oil and lime juice on a sheet of foil. Form a packet. Grill over high heat, 10 minutes.
Mustard-Dill Salmon For each serving, layer a few lemon slices, 1 salmon fillet and some dill sprigs on a sheet of foil. Sprinkle with Truvia (Original recipe says brown sugar), salt and ground coriander; spread whole-grain mustard on top. Form a packet. Grill over medium heat, 12 minutes.Shishito Peppers Toss 1/2 pound shishito or Padrón peppers, a drizzle of olive oil and 1/4 teaspoon paprika on a sheet of foil. Form a packet. Grill over medium-high heat, 7 minutes. Sprinkle with coarse sea salt.
Portobello Mushrooms Toss 4 portobello caps, 4 smashed garlic cloves, 1/4 cup olive oil, 1 teaspoon red pepper flakes, salt and chopped parsley to taste. Divide among 4 foil packets. Grill over medium heat, turning once, 10 minutes.
Sesame Bok Choy Toss 1 pound baby bok choy, 1 tablespoon sesame oil and 1 teaspoon each grated ginger and sesame seeds on a sheet of foil. Arrange in a single layer and form a packet. Grill over medium-high heat, 15 minutes
Please add your own ideas for other foil packet recipes in the comments section.
How to make a foil packet:
1. Lay a large sheet of heavy-duty foil or a double layer of regular foil on a flat surface. (Use nonstick foil where noted.)
2. Put the ingredients in the center of the foil. Bring the short ends of the foil together and fold twice to seal; fold in the sides to seal, leaving room for steam. Grill as directed. (Each recipe serves 2 to 4.)
Lemon-Herb Chicken
Toss 4 skinless, boneless chicken breasts, 1/4 cup chopped mixed herbs and 3 tablespoons each olive oil and lemon juice in a bowl. Divide among 4 foil packets. Grill over medium-high heat, 12 minutes.
Jerk Chicken Wings Toss 6 split chicken wings, 1 tablespoon vegetable oil and 3 tablespoons jerk seasoning (make your own if you can’t find one without sugar.) on a sheet of foil. Form a packet. Grill over high heat, turning once, 25 minutes. Top with cilantro and serve with lime wedges.
Roasted Garlic Slice the point off 1 head garlic to expose the cloves. Coat with 2 teaspoons olive oil and season with salt and pepper. Seal in a foil packet. Grill over medium-low heat, 45 minutes.
Coconut Shrimp Toss 1 pound peeled large shrimp, 2 each chopped lemongrass stalks and scallions, 1/3 cup coconut milk and the juice of 1 lime. Divide between 2 foil packets. Grill over medium heat, 10 minutes. Top with chopped cilantro.
(Note that the Coconut milk is not on IP Phase 1 protocol. However, I have not had problems with this recipe kicking out of ketosis because the milk just flavors the shrimp and you are not using the sauce)
Meatballs Mix 1/2 pound ground beef with 1 egg, 1 minced garlic clove and 1/8 teaspoon each salt and pepper in a bowl. Roll into 1 1/2-inch balls. Arrange in a single layer on a sheet of foil; top with 1/4 cup tomato sauce with 1 package of Truvia or other sweetener + dried or fresh italian herbs (thyme, oregano, basil) and form a packet. Grill over high heat, 20 minutes.(Note, the original recipe is for 1 lb ground beef plus 1/4 cup bread crumbs and 1/4 cup parmesan cheese. I have made this without the 1/2 cup of bread/ cheese and its fine. Its more of a little hamburger than a traditional meatball (texture/ consistency/ stay together nicely) but its still great)
Asian-Style Ribs Mix 1/3 cup each hoisin sauce and sugar-free ketchup, 4 teaspoons Sriracha and 1 1/4 teaspoons each salt, sesame oil and rice vinegar. Coat 2 pounds baby back ribs with the hoisin mixture; place in a single layer on a double sheet of foil and form a packet. Grill over indirect heat, covered, turning occasionally, 1 hour.
Zucchini and Tomatoes Toss 2 sliced zucchini, 2 diced tomatoes, 4 smashed garlic cloves, olive oil, basil, and salt and pepper on a sheet of foil. Form a packet. Grill over high heat, 10 minutes. (Not Phase 1 IP Protocol, but for other family members you can top with grated parmesan.)
Fish Provençal For each serving, pile 1 halibut fillet, 1/2 cup canned diced tomatoes, some shaved fennel, 1 teaspoon each capers and chopped garlic, and the juice of 1/4 lemon (original recipe says orange...you can use orange extract or ) on a sheet of foil. Form a packet. Grill over medium-high heat, 10 minutes. Top with olive oil and chopped basil.
Mexican Fish For each serving, pile 1 tilapia fillet, 1/2 cup fresh salsa, and olive oil and lime juice on a sheet of foil. Form a packet. Grill over high heat, 10 minutes.
Mustard-Dill Salmon For each serving, layer a few lemon slices, 1 salmon fillet and some dill sprigs on a sheet of foil. Sprinkle with Truvia (Original recipe says brown sugar), salt and ground coriander; spread whole-grain mustard on top. Form a packet. Grill over medium heat, 12 minutes.Shishito Peppers Toss 1/2 pound shishito or Padrón peppers, a drizzle of olive oil and 1/4 teaspoon paprika on a sheet of foil. Form a packet. Grill over medium-high heat, 7 minutes. Sprinkle with coarse sea salt.
Portobello Mushrooms Toss 4 portobello caps, 4 smashed garlic cloves, 1/4 cup olive oil, 1 teaspoon red pepper flakes, salt and chopped parsley to taste. Divide among 4 foil packets. Grill over medium heat, turning once, 10 minutes.
Sesame Bok Choy Toss 1 pound baby bok choy, 1 tablespoon sesame oil and 1 teaspoon each grated ginger and sesame seeds on a sheet of foil. Arrange in a single layer and form a packet. Grill over medium-high heat, 15 minutes
STUFFED BREAKFAST PEPPERS (Non-Restrictive!)
Although this says Breakfast, I would usually eat these as a snack between meals if I was having a hard time with cravings. Great end of evening treat if you have an early dinner.
INGREDIENTS
4 Egg Whites (Large Eggs. May be 6 egg whites for smaller eggs, but 4 should do)
1 dash Salt
1/2 tsp Olive Oil
1/2 cup, pieces or slices Mushrooms
2 cups Spinach
1/4 tsp Mrs. Dash Table Blend (or other salt substitute with spices.)
3 medium (approx 2-3/4" long, 2-1/2" dia) Bell Peppers, cut in half. (Cook 5 halves. Use 1 half in recipe)
(optional: 1/2 chopped onion)
INSTRUCTIONS
In a frying pan, cook chopped mushrooms, 1/2 of one diced red pepper and spinach in 1/2 tsp olive oil (Can use less). Season to taste. I use lemon pepper to give a bit of acidity to the mushrooms and spinach. Then I add a few drops of Tabasco for heat.)
Distribute mixture evenly into pepper halves.
Lightly beat egg whites. Pour into pepper halves.
Bake in oven at 375 for approx 40-45 min or until eggs are set.
(EDIT: It was suggested by a reader that "350 degrees for 20 - 30 minutes should do it". So use your discretion. I personally like the peppers to be soft, so I cook at a higher heat for longer. ))
NOTE: You can also make this with 1 or 2 whole eggs if you need additional protein. Using egg whites makes this unrestricted. (Eat 2 pepper halves per serving)
EDIT: Some readers asked if Bell Peppers were unrestricted. Let me clarify:
Unrestricted means that this meal does not have to count as your protein for the day if you use egg whites, not that you can eat as many bell peppers as you want in a day.
According to the official IP chart, there are certain foods which are restricted which should not be eaten more than a few times a week. (For example, tomatoes, brussel sprouts, beans (wax/ green), eggplant). Bell Peppers are NOT on that list and are considered unrestricted (you have no limit of days where you can eat them.)
However, Bell Peppers have carbs... different colors have different carb content. They are unrestricted, but not unlimited. Meaning you shouldn't eat a bowl of 8 sliced bell peppers in a day.
As always, if you are in doubt, speak with your own coach. Thats one of the great things about IP is that you have a personal coach who will know your own body and weight loss as you meet weekly. It's YOUR weight loss, so in all cases, you can use what you see on the internet as a guide, but always use your head and use your coaches if you have questions.
Although this says Breakfast, I would usually eat these as a snack between meals if I was having a hard time with cravings. Great end of evening treat if you have an early dinner.
INGREDIENTS
4 Egg Whites (Large Eggs. May be 6 egg whites for smaller eggs, but 4 should do)
1 dash Salt
1/2 tsp Olive Oil
1/2 cup, pieces or slices Mushrooms
2 cups Spinach
1/4 tsp Mrs. Dash Table Blend (or other salt substitute with spices.)
3 medium (approx 2-3/4" long, 2-1/2" dia) Bell Peppers, cut in half. (Cook 5 halves. Use 1 half in recipe)
(optional: 1/2 chopped onion)
INSTRUCTIONS
In a frying pan, cook chopped mushrooms, 1/2 of one diced red pepper and spinach in 1/2 tsp olive oil (Can use less). Season to taste. I use lemon pepper to give a bit of acidity to the mushrooms and spinach. Then I add a few drops of Tabasco for heat.)
Distribute mixture evenly into pepper halves.
Lightly beat egg whites. Pour into pepper halves.
Bake in oven at 375 for approx 40-45 min or until eggs are set.
(EDIT: It was suggested by a reader that "350 degrees for 20 - 30 minutes should do it". So use your discretion. I personally like the peppers to be soft, so I cook at a higher heat for longer. ))
NOTE: You can also make this with 1 or 2 whole eggs if you need additional protein. Using egg whites makes this unrestricted. (Eat 2 pepper halves per serving)
EDIT: Some readers asked if Bell Peppers were unrestricted. Let me clarify:
Unrestricted means that this meal does not have to count as your protein for the day if you use egg whites, not that you can eat as many bell peppers as you want in a day.
According to the official IP chart, there are certain foods which are restricted which should not be eaten more than a few times a week. (For example, tomatoes, brussel sprouts, beans (wax/ green), eggplant). Bell Peppers are NOT on that list and are considered unrestricted (you have no limit of days where you can eat them.)
However, Bell Peppers have carbs... different colors have different carb content. They are unrestricted, but not unlimited. Meaning you shouldn't eat a bowl of 8 sliced bell peppers in a day.
As always, if you are in doubt, speak with your own coach. Thats one of the great things about IP is that you have a personal coach who will know your own body and weight loss as you meet weekly. It's YOUR weight loss, so in all cases, you can use what you see on the internet as a guide, but always use your head and use your coaches if you have questions.
KALE! I love the Kale Chips when I am craving
something like a crispy potato chip. (Spray lightly with olive oil,
salt + pepper and roast at 200 C). I also drop Kale into my shakes with
ice in the blender. Or roast it in the oven til dry, then crumble onto
my salads or soups. Beware the bitter stem, but this really is a
superfood.
JUST
SAY NO: No Diet Sodas on Phase 1. At All. And once you have weaned
yourself aware from the addiction, don't go back. There have been many
studies that diet drinks are bad for you and fool your body into craving
more sugar and carbs. It's not worth it.
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