Ideal Protein Recipes

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Food Fact

broccoli

In addition to being a good source of calcium and fiber, broccoli contains phytonurtrients, a group of compounds that can help to prevent chronic diseases, such as heart disease, diabetes and some cancers.

     
Oven Roasted Veggies
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Ingredients:roasted veggies
Cauliflower, broccoli, zucchini, bell peppers, cut into 1 ½ -inch pieces
1/3 cup extra-virgin olive oil
2 ½ tbsp finely chopped rosemary leaves
1 ¼ tsp sea salt
½ tsp fresh cracked white/black pepper
1 ½ tsp minced garlic
Sprinkle paprika, basil etc.

Directions:
Preheat the oven to 375 degrees F.
In a large bowl, combine all the ingredients except the garlic. Toss to mix well and place in a large baking dish or shallow roasting pan. Place the pan in the oven, top rack and roast the veggies, turning once or twice, until tender and caramelized around the edges, 30-35+ minutes. During the last 5-10 minutes of cooking, stir the garlic into the pan and switch heat to broil.

 
Baked Cauliflower
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Ingredients:cauliflower
1 head of cauliflower
drizzle of olive oil
sprinkle of garlic power, chili power
dash of sea salt
dash of black pepper
Walden Farms ranch dip (optional)

Directions:

Wash and break apart cauliflower. In a container you can put a lid on, put cauliflower in drizzle with olive oil, sprinkle with garlic powder, chili powder, salt, pepper.
Add lid and shake it until cauliflower is coated. Put in metal 9 x 13 pan, cover with aluminum foil, bake at 350 degrees F for 20 minutes, take out remove foil, put back in oven for another 10-15 minutes. When it comes out, it is almost crunchy like deep fat fried cauliflower. If you dip it in the Walden Farms ranch dip it's even closer.

 
Ham or Chicken Puffs
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Ingredients:chicken-puffs
1- 2 boneless skinless chicken breasts cooked and diced
5 egg whites
1 cup celery, minced
2 Tbsp. red or green bell pepper
¼ tsp. black pepper
1 tsp. baking powder
¼ tsp sea salt
Olive oil cooking spray

OPTIONAL: Additional veggies…add 1 or all.
1/4 cup frozen or fresh chopped raw onion
1/4 – 1/2 cup minced mushrooms (canned or fresh)
1/4 – 1/2 cup fresh alfalfa sprouts and/or mung bean sprouts

Directions:
Beat egg whites. Mix all ingredients well in a medium bowl. Spoon into 6 well-sprayed muffin cups. Bake at 350 degrees F for 30-35 minutes, until set and lightly browned.

If you are in a rush, you can substitute chopped pre-cooked ham or turkey for the chicken. They're great right out of the oven or even cold. Great to make the night before too!

 
Rhubarb Pie
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rhubarb pieHere's an excellent way to get your daily veggies in and it tastes like comfort food!

Ingredients:
Rhubarb (3-5 stalks)
1/2 Tbsp. Apple Pie Spice (Cinnamon, Nutmeg & Allspice), more or less to taste
2 packages Splenda
1 tsp. vanilla extract
Optional: 1 Tbsp. Sugar-Free Vanilla Syrup (DaVinci/Torani)
Optional: Spray of "I Can't Believe Its Not Butter"

Directions:
Preheat oven to 390 degrees F. Spray glass pan with "I Can't Believe Its Not Butter" or other non-stick spray. Cut Rhubarb into small pieces. In a bowl, mix Rhubarb, sweetener, vanilla, sugar-free syrup and spices together. Place mixture into pan and bake for approximately 10 minutes (more if you want a bit of crunch or less if you prefer the Rhubarb more soft.

 
Cauliflower "Rice"
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cauliflower-riceThis is a method for making “rice” from cauliflower. If you haven’t tried it, you must! It tastes very mild. It can be used under a sauce or as the base for a dish. It does not work well as a substitute for rice in casseroles where the function of the rice is to absorb liquid.

Ingredients:
1 medium head of cauliflower

Directions:
1 medium head of cauliflower (grated on the large holes of a cheese grater). Microwave it in a covered dish. DO NOT ADD WATER. Cauliflower absorbs water like crazy, and the "granules" will become gummy. To keep it fluffy, just let the moisture in the cauliflower do its work. You can change it up with any seasonings you wish.

 
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