Tips and Recipes

Ingredients:

• 8 cups broccoli florets *
• 2 Tbsp. avocado oil 
• Salt and pepper to taste 
• ¼ cup chopped pecans
• 1 Tbsp. good quality balsamic vinegar
• ¼ cup dried cranberries
• Freshly grated Parmesan cheese (optional)
• Cooked wild rice (optional)

Preheat the oven to 425F. Toss the broccoli with the oil, salt, and pepper. Roast for approximately 20 minutes, tossing about halfway through. Add pecans to the pan with the broccoli and roast for another 5 minutes. Remove from the oven and drizzle with the balsamic vinegar. Sprinkle cranberries on top. Stir until just combined.

Optional: Serve over cooked wild rice and sprinkle with Parmesan cheese.

Nutrition Facts (per 1 cup serving): 90 calories, 6 g fat, 3 g fiber, 3 g sugar, 2 g protein
Nutrition Facts (over ½ cup rice with 1 tsp cheese): 180 calories, 7 g fat, 4 g fiber, 4 g sugar, 6 g protein

* If preferred, try this recipe with Brussel sprouts. Trim/clean 3 lbs. Brussel sprouts, then cut in half. Decrease the heat to  375F and roast for 20-30 minutes.

Sneak in a vegetable kids won’t even notice in this cheesy comfort dish. For less than 400 calories, you get 6 grams of fiber and 18 g of protein.

• 1 pound whole wheat shells
• 2 Tbsp olive oil
• 3 garlic cloves, minced
• 4 cups diced butternut squash (Time Saver Tip: find pre-diced in the produce section)
• 1 ½ cups reduced sodium vegetable stock
• 2 cups 2% milk
• 8 ounces shredded cheese (cheddar, gouda, etc.)
• Salt and pepper to taste

Boil the pasta according to package directions, reserving 1 cup of liquid. Heat the olive oil in a large sauté pan over medium-high heat. Add the garlic and stir for one minute. Add in the squash and vegetable stock. Cook until it reaches a simmer, and then reduce heat to medium-low, cooking for an additional 10 minutes until squash is fork tender. Transfer the squash mixture into a blender with milk and blend until smooth. Return back to the sauté pan, turn heat back up to medium-high, add the cheese, and stir until melted. Season with salt and pepper. Pour the cheese sauce over the pasta, adding the reserved cooking liquid 1 tablespoon at a time until the desired consistency is reached.

(serves 8)

2 cups Kodiak pancake mix

2 cups unsweetened vanilla almond milk

⅓ cup pumpkin puree

½ tsp. cinnamon

1 tsp. vanilla

¼ cup chopped pecans

Coconut oil for the pan

Combine all ingredients except oil into a bowl and stir until just combined. Heat 1 teaspoon of coconut oil on a grill pan over medium heat. Pour batter onto pan in ¼ cup measures. Flip once bubbles begin to form on the edge. After flipping, remove after cooking for at least an additional minute. Serve warm drizzled with honey, maple syrup, or applesauce.  

Eat light at night. To help prevent the regaining of weight, promote having a bigger breakfast than a bigger supper.

Ingredients:

• 1/3 cup plain yogurt 0% fat
• 2 tbsp minced fresh coriander
• 2 tbsp minced fresh mint
• 2 cups thinly sliced, peeled and seeded cucumbers
• 4 green onions, minced
• Salt and freshly ground pepper
  

Preparation:
In a big bowl, combine yogurt, coriander and mint. Add cucumbers and green onions and mix gently. Season just before serving to prevent cucumbers from weeping excessively. Yields 8 servings.

Spinach and other green vegetables neutralize molecules that accelerate the aging process. They provide vitamins A, C, and K as well as folate, beta-carotene and the minerals calcium, magnesium and fiber. These are associated with a protective affect against cancer, heart disease, stroke, obesity and osteoporosis.


Ingredients:

• 20 oz fresh baby spinach
• 2 cups mushrooms, sliced
• 6 oz fresh bean sprouts

Dressing:

• ½ cup soy sauce
• 2 tbsp fresh lemon juice
• ½ to ¾ tsp freshly ground pepper
• 1 ½ tsp Splenda or Stevia
• 1/8 medium onion
• 1 tbsp sesame seeds
• 1 cup canola oil

Preparation: With a blender, mix together soy sauce, lemon juice, pepper, Splenda, onion and sesame seeds until onion is completely liquefied. Slowly add oil and blend for a few more seconds until homogeneous consistency. In a large salad bowl, mix baby spinach, sliced mushrooms and bean sprouts. Pour dressing on salad and serve. Yields 6 servings.

You can also add French shallots or green onions to this salad if you want. If dressing is prepared ahead, let it warm up at room temperature and shake it carefully before serving.

Turkey and other lean meats contain protein, iron, zinc, creatine (beef), omega-3 fatty acids (fish), vitamin B6 (chicken and fish) and B12, phosphorus, and potassium. They help fight against obesity, mood disorders, memory loss and heart disease.

Ingredients:

• 1 tsp cinnamon powder
• 1 tsp turmeric powder
• 1 chicken
• 2 tbsp olive oil
• 1 leek, finely minced
• 1 piece of fresh ginger, grated
• 2 ½ cups of light chicken broth
• 2 limes or lemons cut in sections
• 1 tbsp Walden Farms maple syrup
• ¼ cup fresh coriander, chopped
• Ground salt and pepper
• Coriander leaves for decoration

Preparation: Preheat oven to 375 degrees F. Mix cinnamon, turmeric, salt and pepper and coat chicken with the mixture. In a fryer, brown chicken in hot oil and place in an ovenproof dish. Brown leek in fryer, add grated ginger, chicken broth and bring to boil. Pour on chicken, cover and bake for 30 minutes. Remove chicken from oven and add lemon and maple syrup. Resume baking in oven for 45 minutes, until chicken is tender. Add chopped coriander, salt and pepper. Garnish with fresh coriander leaves and serve. Yields 4 servings.

Whole grains including brown rice and whole wheat pasta help your body fight against obesity, cancer, high blood pressure and heart disease. They include fiber, protein, thiamine, riboflavin, niacin, vitamin E, calcium, magnesium, potassium and zinc.

Ingredients:

• 1 leek (white and light green parts only), cut in half-rounds
• 1 sweet red pepper, in chunks
• 1 handful of snow peas
• 1 small Chinese cabbage, lightly chopped
• 6 small bok choy, cut in 2 or 4, depending on the size
• 1 big handful of bean sprouts
• ¼ cup oyster sauce
• ¼ c soy sauce
• Juice of a half lemon
• 1 ½ tsp Splenda or Stevia

Preparation: In a small bowl, mix oyster sauce, soy sauce, lemon juice and Splenda or Stevia. Sauté leek and add red pepper. Stir for 2 or 3 minutes and add snow peas, as well as prepared sauce. Let simmer for a few seconds. Add cabbage, bok choy and bean sprouts. Cover and let simmer 4 to 5 minutes. It is preferable that the vegetables remain slightly crispy. Yields 4 servings.

Serve these vegetables with grilled fish or Ideal Protein^® chicken soup.

Cinnamon Mochaccino

Dairy products including fat-free or low-fat milk, yogurt, and cheese contain calcium, vitamin A, vitamin B12, riboflavin, phosphorus, and potassium. They aid your body in fighting against osteoporosis, obesity, high blood pressure, and cancer. Avoid high fat and high sugar products such as whole milk and frozen yogurt.

Ingredients:

• 1 packet of Ideal Protein^® Cappuccino Drink
• ½ tsp instant coffee
• 1/8 tsp cocoa powder
• A dash of cinnamon
• 6 oz water (more if you want it less creamy)

Preparation: Pour cold water into a shaker and add all the other ingredients. Shake well until completely dissolved and enjoy a scrumptious shake.

“Pacha” Coffee

Did you know that hot drinks make you feel full? Drink all the decaf hot tea you want and it will help you feel satisfied.
For best results, use an espresso coffee machine

Ingredients:

• 1 Ideal Protein^® Vanilla drink Sleeve
• 1 tsp Ideal Protein^® Chocolate Drink powder
• 1 espresso (or very strong regular coffee)

Preparation: Pour an espresso in a coffee bowl. Heat up half of the vanilla drink in the microwave for 20 seconds or with the steaming device of your coffee machine. Pour in coffee bowl. In a cold stainless steel cup, foam the remaining vanilla drink. Pour into coffee bowl and top with the thickest foam. Sprinkle chocolate drink powder on foam.

Tip: For cinnamon lovers, use a cinnamon stick instead of a spoon to stir your coffee.

Plain Smoothie

• 6.5 oz of ice cubes
• 6 oz of lactose free milk or cold water
• 1 packet of Ideal Protein Chocolate Drink

Preparation: Place ice cubes in a blender. Add lactose free milk or cold water and one packet of Ideal Protein Chocolate Drink. Blend until smooth.

Ingredients:

• 1 cup sliced zucchini
• 1 medium avocado
• 3 Tbsp lime juice
• 2 Tbsp diced red onion
• 2-4 Tbsp diced tomato
• 1-2 Tbsp chopped cilantro
• 1-2 Tbsp chopped jalapeños (pickled or fresh)
• Salt and pepper to taste

Blend the zucchini, avocado, and lime juice until smooth. You may add 1 Tbsp of water at a time, if needed, to reach desired consistency. Fold in the red onion, tomato, cilantro, and jalapeños. Season with salt and pepper to taste.