Stuffed Chile Rellenos

Spicy low carb deliciousness.

Recipe at lowfatlowcarb.com

LillyPad Macaroni and Cheese Bake

Love your macaroni and cheese? This recipe will let you indulge without feeling guilty.

Ingredients:

• 1 package Ideal Protein Mac & Cheese
• 1 cup cauliflower florets, diced small into 1/2 inch pieces
• 3 Tbsp egg white
• 1/4 cup green onion, sliced
• Cracked black pepper to taste 

Directions:

1. Boil macaroni for 5 minutes and drain, reserving 2 Tbsp of macaroni water to mix with sauce packet. Let noodles cool.
2. Mix cheese sauce with water from macaroni. Add pepper let cool 5 minutes. 
3. Preheat oven to 350. 
4. Add liquid egg white to cheese sauce. Add half of the green onion, all cauliflower and macaroni. Stir well to blend.  
5. Put mix into a small casserole dish or muffin molds. Bake for 15 minutes. 
6. Garnish with remaining green onion and serve.

Sauerkraut Casserole

Tangy and tasty, this casserole makes a great side dish for almost any protein.

Ingredients:

• 1 cup Schneider's sauerkraut (buy in the refrigerator section - no sugar)
• 2 cups cauliflower
• Salt & pepper to taste

Directions:

1. Preheat oven to 350 degrees
2. Steam cauliflower until tender. Add salt & pepper and mash
3. Place 1 cup drained sauerkraut in casserole dish, spreading evenly across the bottom. Layer cauliflower mash on top.
4. Bake in oven for 30 minutes.  

LillyPad Shepherd's Pie

This warm and comforting recipe makes 2 dinner servings if you're on Phase 1.

Ingredients:

• 1 1/2 cups cauliflower, in 1 inch cubes
• 1 1/2 cups celery root, in 1 inch cubes
• 2 tsp olive oil 
• 1/2 cup mushrooms, diced
• 1/2 cup celery, diced
• 16 Oz ground beef
• 3 Tbsp Garlic Box steak splash (or to taste)

Directions:

1. Brown the ground beef in a pan.
2. Add mushrooms, celery, and steak splash. Cover and cook on medium low for 10 minutes. 
3. Steam the cauliflower and celery root for 15 minutes on high.The mash in a bowl with olive oil.
4. You can serve by placing the meat in bowl then covering it with a layer of mash or by layered the meat and mash in a casserole dish and baking at 350 in an oven for 15 minutes until heated through.

LillyPad Unrolled Cabbage Rolls

These deconstructed cabbage rolls are deliciously filling and warm during the winter months.

Ingredients:

• 1 lb ground beef
• 1/4 cup egg whites
• 1 cup cauliflower, riced *
• 1 1/2 cups canned tomatoes, chopped
• 1 cup cabbage, shredded 
• 1 tsp onion powder, adjust to taste 
• 1 tsp smoked garlic seasoning from The Garlic Box, adjust to taste

*If using frozen cauliflower, defrost and squeeze out the water by putting it in a cloth and squeezing it. 

Directions:

1. Mix the beef, egg white, and cauliflower together. Form 8 meatballs from the mixture.
2. Heat a pan and brown the meatballs on all sides. 
3. Add tomatoes and smoked garlic. Cook covered on medium heat for 20 minutes.  
4. Add cabbage simmer on low for another 20 minutes.

Makes 2 unrestricted servings of vegetables and protein (tomato is an occasional vegetable choice).

Roasted Cauliflower

Simple and delicious. Enjoy your cauliflower with a smoky garlic twist!

Ingredients:

• 2 cups cauliflower, cut into florets
• 1 tsp grapeseed oil
• 1 tsp Garlic Box Smoked Garlic seasoning
• a zip lock bag

Directions:

1. Preheat oven to 400 degrees.
2. Put seasoning, grapeseed oil and cauliflower florets in zip lock bag. Shake until covered. 
3. Place on parchment paper lined baking tray. Cook for 20 minutes are until it is cooked to your liking. Cook time depends on the size of the florets. 

Pork Vindaloo Meatball Recipe

A low carb and gluten free meatball recipe inspired by the classic Goan dish Pork Vindaloo

Meatballs


Ingredients

• 1lb ground pork
• 1/2 cup cauliflower puree
• 1/2 tsp salt
• 1/4 tsp pepper
• 1/2 tsp garlic powder
• 1/2 tsp ground cumin
• 1/8 tsp ground cloves

Directions:

1. Preheat oven to 375 degrees F
2. Combine all of the meatball ingredients and mix thoroughly. Form mix into 16 meatballs. 
3. Bake for 15 minutes on a baking sheet Alternately, steam in a colander for 15 minutes.

Vindaloo Sauce

Ingredients:

• 1 tsp grapeseed oil
• 1 tsp onion powder
• 3 garlic cloves, minced
• 3 cardamom pods, lightly cracked
• 1 Tbsp ground cumin
• 1 tsp ground coriander
• 1/2 tsp salt
• 1/2 tsp ground turmeric
• 1 tsp ground ginger
• 1 tsp ground cinnamon
• 1/4 tsp mustard powder
• 1/8 tsp ground cloves
• 3 bay leaves
• 1/2 tsp stevia
• 1 Tbsp zero sugar ketchup (or 2 tsp tomato paste, 1 tsp vinegar, 1/4 tsp stevia)
• 1/2 cup water
• 2 Tbsp apple cider vinegar

Directions: (prepare while meatballs are cooking)

1. Heat the olive oil in a medium in a saucepan. 
2. Add the water, apple cider vinegar, ketchup, sweetener, onion powder, garlic,  the cardamom, chili's, cumin, coriander, salt, turmeric, ginger, cinnamon, mustard powder, bay leaves and cloves to the pan and bring to a boil. 
3. Reduce the heat and simmer for about 10 minutes. 
4. Remove the meatballs from the oven and add them to the sauce. Simmer the meatballs in the sauce, covered and over low heat for at least 30 minutes - or up to an hour. The longer they simmer, the more flavor they will take on from the sauce.

LillyPad Crunchy Cauliflower and Dill Salad

Try this simple and tasty cold salad mix for a filling lunch or side dish.

Ingredients:

• 1 + 1 /2 cup cauliflower, finely chopped like rice 
• 1/4 cup dill pickles, diced
• 1 celery stalk,‎ diced
• 1/4 cup red onion, diced
• 1 tsp extra virgin olive oil
• 1 tsp horseradish 
• 1 tsp mustard
• 1 tbsp of dill pickle juice or white vinegar
• sea salt & pepper to taste

Directions:

1. Put the cauliflower, pickles, celery, and onion in a large bowl.
2. In a separate bowl, combine the oil, horseradish, mustard, juice or vinegar, and salt or pepper. Whisk together.
3. Pour dressing mix over the vegetables and toss until well coated.

Optional: Add a can of tuna or chicken chunks for a quick easy Phase 1 dinner.

LillyPad Low Carb Tabbouleh

A lovely low carb version of this cold salad classic.

Ingredients:

• 1 medium to large head of cauliflower
• 1 cup fresh flat-leaf parsley leaves, chopped
• 1 cup packed fresh mint leaves, chopped
• 3 green onions, thinly sliced
• 1 cup cucumber, peeled and chopped
• 1 cup celery, chopped
• 1 small cloves of garlic, minced
•  ¼ cup fresh lemon juice
• 1 teaspoon apple cider vinegar
• 2 tablespoons extra-virgin olive oil
• 1 teaspoon fine sea salt
•  ¼ teaspoon black pepper
• Optional turmeric or curry 

Directions:

1. Rice (chop finely) the Cauliflower in a Tupperware Power Chef or a food processor
2. Add parsley, mint, green onion and garlic into Tupperware Chop n Prep Chef or food processor to chop more finely, if desired.
3. Place cauliflower rice, parsley, mint, green onion and garlic into a large bowl. Add the remaining ingredients and toss to mix. Taste and add more salt or pepper if necessary.
4. Serve chilled or at room temperature. Store covered in the fridge for up to one week.

Cauliflower

Cauliflower is low in fat and carbs, while being high in nutrients. You might have come across not only the common white variety, but also orange and purple.

Quick ways to prepare Cauliflower

Raw
Cauliflower is often eaten raw, the florets perfect for dipping. It's also a great substitute for many grains when chopped finely and used in cold salads.

Boiled and Steamed
While boiling cauliflower is common, it is probably the worst method for destroying nutrients. A much better option is steaming, which better preserves the nutrition and look of the vegetable. When steaming, try and cut your cauliflower pieces to a similar size and check for softness with a fork after about 10 minutes.

Roasted
This delicious method of preparation is simple in any oven. We'll be posting a recipe soon to show you how roasting works best.

Cauliflower Rice
This is a LillyPad classic and super easy in the microwave. Try the recipe linked above for a great low-carb rice alternative.

Wrap It Up! Recipes

Wrap It Up at LillyPad provided a delicious spread of healthy finger food.

The LillyPad Roll and Zucchini Wrapped Egg Salad rolls

Creamy Egg Salad
Our creamy egg salad was made with egg and tofu and served two ways. The first was in leaves of lettuce (romaine, leaf lettuce and boston/bibb lettuce). The second was wrapped in thin ribbons of zucchini with julienne radish and bell pepper.

Ingredients: (combine to make egg salad)

• 2 hard boiled eggs, chopped or mashed
• 1 Tbsp silken tofu
• 1 tsp yellow mustard
• salt and pepper to taste

Dilled Ham
Served up in lettuce wraps, this filling was a wonderfully savoury change from tuna salad.

Ingredients: (combine to make filling)

• 2 cups cooked ham, cubed
• 1/2 cup dill pickle, chopped
• 3 Tbsp dijon mustard, or to taste

The LillyPad Roll 
A first for us, this mock sushi roll was a hit with our clients.

Ingredients:

• 1 cup cauliflower rice, cold
• 4 Tbsp silken tofu
• 1 tsp chinese five spice
• 1 sheet roasted nori
• 1/2 cup vegetables, sliced (cucumber, bell pepper, onion, asparagus, radish, zucchini)
• soy sauce
• wasabi paste

Directions:

1. Mix cauliflower rice with silken tofu and optional chinese five spice.
2. Place one nori sheet, shiny side down
3. Spread the cauliflower rice mix onto the sheet evenly, leaving 2 cm of room at the top edge.
4. Place sliced vegetables in a line from left to right. For example, a line of cucumber, a line of green onion and a line of bell pepper in parallel.
5. Roll the sheet from the bottom as tightly as possible. We did this by hand but you can also use a sushi mat if you have one.
6. Slice the roll into 1 inch rounds.
7. Use soy sauce and wasabi paste to taste to make a dip for your roll. Enjoy!

Low Carb Potato Bread
Using the Ideal Protein Potato Puree and egg whites, you can make potato bread great for wrapping your 2 cups of vegetables to make a Phase 1 compliant meal. Used immediately after cooking, it will be soft, but if you leave it to cool it will set into a more cracker like crunchiness.


Learn more about lettuce in our Lettuces post.

See our Mustard post to learn more about the flavour of the month used in some of our fillings.

If you love wraps, you might also be interested in a previous LillyPad recipe - Napa Cabbage Spring Rolls

Not Potato! Night Recipes - Part One

And here they are! Playing the role of potato in these tasty recipes...

• Cauliflower
• Rutabaga (sometimes called swede or turnip)
• Turnip (or white turnip)
• Kohlrabi
• Celeriac or Celery Root
• Radish

Roasted Kohlrabi or Turnip Slices

1. Peel and thinly slice your vegetables with a mandoline.
2. Lay out the slices in a single layer on a foil covered baking sheet.
3. Brush or spray the slices with grapeseed oil and season with salt and/or your preferred spices. We used garlic powder, onion powder, salt and pepper for the turnip and Fire in the Kitchen's Veggie Blaze blend on the Kohlrabi.
4. Bake in oven at 350 for 20 minutes or more, depending on how crisp you like them.

Roasted Radish Wedges

1. Wash and quarter your radishes.
2. Lay out the wedges in a single layer on a foil covered baking sheet.
3. Toss the wedges with grapeseed oil and season with salt and/or your preferred spices. We used garlic powder, onion powder, salt and pepper.
4. Bake in oven at 350 for 20 minutes or more.

Rutabega Fries

1. Peel and cut the rutabega into sticks. They will shrink considerably, so keep that in mind for sizing.
2. Lay out the sticks on a foil covered baking sheet, leaving a little room between.
3. Brush or spray the slices with grapeseed oil and season with salt and/or your preferred spices. We used Fire in the Kitchen's One Rub blend.
4. Bake in oven at 350 for 20 minutes or more, depending on how crisp you like them.

Mashed Celeriac or Rutabega

1. Peel and chop your vegetable into cubes.
2. Place cubes into a pot and fill with water so that the vegetables are just barely covered.
3. Boil until the cubes are fork tender, then strain.
4. Add 2 tsp of olive oil to give it a creamy taste and texture (other oils will not necessarily produce the desired result).
5. Season to your liking with salt, pepper and/or other spices.

Mashed Cauliflower

1. Rice your cauliflower by finely chopping it in a chopper, blender or food processor.
2. Bring a pot of water to boil.
3. Place the cauliflower in a strainer over the boiling water. Cover. Steam for 20 minutes.
4. Place cooked cauliflower in a bowl and blend with a hand blender or mash. 
5. Add 2 tsp olive oil and your favorite seasonings. Mix well.

Our Not Potato! Night Favourite Recipe Scalloped NotPotatoes is getting its own post, so keep an eye out!

An Ideal Protein Thanksgiving

Thanksgiving can present a challenge when you’re on Phase I. You can avoid temptation and still enjoy the flavours of the season by following our tips below:

1. Try to be the chef! If you cook it, you know what is in it. Hosting the big day at your home gives you more control, and you can plan other activities (games, crafts, movies) to celebrate the day without the constant presence of food.
2. Have that big meal as early as you can. Try not to eat and then sleep. Eat slowly and enjoy your food.
3. Have a warm drink 30 minutes before dinner (up to 8 ounces). This can be water or tea, but a cup of chicken or turkey broth soup with green onion and miracle rice or miracle noodle will be especially filling. Warm liquids satiate and hydrate you. Finishing dinner with a cup of tea (pumpkin spice, chai, etc.) will also help.
4. Eat plenty of turkey, salad, and veggies. Stay clear of fattening and/or carb-loaded choices. Enjoy your 8 ounces of turkey and 2 cups of vegetables. You can make delicious cauliflower mash as a potato substitute and use IP chicken soup as gravy.
5. While you can’t indulge in wine, Perrier or club soda with Mio in a wine glass is a tasty alternative. You will be able to have wine and alcohol when the diet is done - short time sacrifice for long time gain.  Remember alcohol will make you very sick.
6. Get your plate and fill it one time only - don’t fall prey to second helpings or snacking on leftovers! Freeze them in single portion sizes to eat later.
7. While we don’t recommend too much exercise, a walk after dinner can be refreshing and a nice break from being surrounded by food.
8. Enjoy your holiday knowing you are not going to gain weight.

Happy Thanksgiving!

Recipes:

An “Ideal” Thanksgiving meal

Start with a cup of warm broth (optional miracle noodle or rice) before dinner. Have a lettuce salad to start; followed with 8 ounces turkey, low carb "stuffing" and your favourite IP approved vegetables. Enjoy an “Ideal” Pumpkin Pie Pudding for dessert. You’ll find the recipes below.

Cauliflower “Rice”

http://video.about.com/lowcarbdiets/Low-Carb-Cauliflower-Rice.htm

Chop one head of cauliflower into rice sized pieces using a food processor or other chopper. Microwave the chopped cauliflower in a covered dish for 5-7 minutes (if using a plastic container, reduce power to 70% and add a little time). Do not add water!

Low Carb “Stuffing”

Cooked cauliflower with spices (poultry seasoning, sage, bay leaf, etc.) and sautéed vegetables will make a tasty alternative to regular stuffing. See our full recipe by clicking the title for more.

Mock Mashed Potatoes (cauliflower)

Make delicious cauliflower mash instead of mashed potatoes by cooking cauliflower, garlic and white turnip in chicken broth. Try adding spices like bay leaf, sage, onion powder and celery. See our full recipe by clicking the title for more.

“Ideal” Pumpkin Pie Pudding

Blend Ideal Protein Butterscotch pudding, pumpkin spice, nutmeg and Walden Farms marshmallow dip together for a delicious low carb Thanksgiving dessert.

Indian Spiced Soy Patties

A tasty falafel like recipe from Ideal Protein Lohja, Finland - also good for hiding veggies.

Ingredients:

• 1 package Ideal Protein Soy Patty
• 3 Egg whites, beaten
• 1/4 cup Cauliflower, chopped small
• 1/4 cup Broccoli, chopped small
• 1/8 cup Onions, chopped small
• 1/2 Celery stalk, chopped small
• 1-3 tsp Garam Masala or generic Curry blend
• 1 tsp Olive oil

Directions:

1. Beat egg whites (not stiff).
2. Add Ideal Protein Soy Patty package and mix.
3. Add in spices, adjusting amount to preferred level of spice.
4. Add in vegetables and mix thoroughly.
5. Heat pan and add olive oil. Spoon mixture into pan to make 4 patties.
6. Serve as patties or cut into strips and make lettuce wraps.

Pizza Tater Tots

Here's another fun and healthy recipe for the family to try from Ideal Protein Lohja, Finland.

Ingredients:

• 1-2 cups Cauliflower, grated
• 1-2 Egg Whites, beaten (use the same number of egg whites as you use cups of cauliflower)
• 1/2 teaspoon Baking Powder
• Salt
• Pepper
• 1/2-1 teaspoon mixed Herbs: Oregano, Basil, Marjoram, Thyme
• 1/2 package sweetener (Truvia/ Splenda) to cut bitterness of dried herbs (optional)

Directions:

1. Preheat over to 400F.
2. Beat egg whites well, but not stiff.
3. Add herbs, spices, and baking powder and mix.
4. Add a bit at a time to the cauliflower. It should be able to hold together when scooped onto a baking sheet and not be runny. 
5. Place baking paper (parchment paper) on a baking sheet and scoop balls of the mixture onto it, forming them into tater tots. There will be a bit of liquid. Spray/drizzle with a bit of olive oil. Note: If your mixture is runny, you can spoon it into a cupcake pan sprayed with a bit of olive oil instead of using a baking sheet. 
6. Bake for about 20 minutes, longer or shorter depending on if you want a bit of crunch to the cauliflower or softer with a baked outer shell. 
7. Eat as is, or dip in Walden Farms sugar-free low carb ketchup.

Low Carb "Stuffing"

This mock stuffing makes a great addition to any big dinner and is a delicious way to add in some vegetables and flavour, while reducing carbs and sugars.

Ingredients:

• 1 1/2 cups cauliflower rice
• 1/4 cup celery, chopped small
• 1/4 cup mushrooms, chopped small
• preferred spices like onion powder, poultry seasoning (sage, savoury, etc), salt, and pepper.

Directions:

1. Prepare the Cauliflower Rice separately.
2. Saute the celery and mushroom over medium high until softened. 
3. Stir in the cooked cauliflower rice. Stir in the spices and mix well. Serve immediately.

Mock Mashed Potatoes

One of our family celebration friendly recipes - great for Christmas dinner.

Ingredients:

• cauliflower, chopped into small florets
• white turnip
• garlic powder
• vegetable or chicken stock
• preferred spices

Directions:

1. Bring enough broth to cover your desired amount of vegetables to a boil in a large pot.
2. Add vegetables, using equal parts turnip and cauliflower, and a couple cloves of chopped garlic.
3. When tender, drain broth into a separate bowl. 
4. Use a hand blender to whip the vegetables into a mashed potato like consistency, adding back broth as needed.
5. Blend in other spices to taste.Try adding traditional spices like bay leaf, sage, onion powder and celery. 

Cauliflower Rice

A fantastic dish that has become a regular at many homes I know. Tasty, versatile and low carb - you have to try it to believe it!

Ingredients

• 1 head Cauliflower (or however much you want)

Preparation

To make this dish the most easily and to have it come out the best, three pieces of equipment are needed:

• A food processor 
• A microwave 
• A covered (or fairly tightly coverable) microwave-safe dish 

1. Process fresh cauliflower until it is the size of rice, either using the plain steel blade or the shredder blade. Alternatively, you can shred it with a hand-held grater, or even use a knife, if you have the dexterity to chop it up VERY finely.
2. Microwave it for 5 minutes in a covered dish at 70% power. 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.

Watch a video here on how to make this dish.