Tuna Patty with Celery Seed

These patties are great hot or cold and perfect to take for a lunch. They go well with a salad or wrapped in lettuce leaves.

However, if tuna isn't to your taste, maybe our similar Crab Cake recipe will suit you better.

Ingredients:

• 1 can flaked tuna in water (approx. 184 grams)
• 1 - 2 Tbsp of tuna juice from can (save tuna juice to add to mix)
• 1/2 tsp celery seed
• 1/2 tsp onion powder
• 1/4 cup dill pickles, finely diced
• 1/8 tsp cayenne pepper or to taste
• 1 packet Ideal Protein Potato Puree
• 1/8 cup egg whites

Directions:

1. In a bowl, combine flaked tuna, spices, pickles, and egg whites. 
2. Add the contents of the Ideal Protein Potato Puree and 1 Tbsp of tuna juice to the bowl and mix thoroughly. Stir adding more tuna juice to thin if needed. 
3. Heat grapeseed oil in a pan. Spoon in the fish cake mix to the size you want and carefully shape. Cook 4 to 5  minutes, flipping the patty when it is firm on the bottom. Cook for another 3 to 4 minutes. 

Makes 2 servings

Low Carb Thanksgiving

It's not easy staying healthy during the holidays when sugary sauces and treats are plentiful. Here are some ideas to help you.

Turkey
Turkey is a great lean source of protein if you stick to white meat and remove the skin.

Mashed Potatoes
Try one of these instead:

• Scalloped NotPotatoes! - a big hit on our Not Potato! Night
• Celery Root Mash - celeriac is a delicious alternative

Turnip and Rutabaga
These are actually good options, white turnip better than rutabaga, just avoid adding butter or sugar. If you need some extra zip, use olive oil and/or one of our sugar-free maple syrups (Ideal Protein or Walden Farms).

Side Vegetables
Choose low Glycemic Index vegetables for your sides like:

• cauliflower 
• broccoli
• cabbage - try cabbage steaks
• asparagus
• leafy greens
• zucchini 
• green beans or brussel spouts in moderation
• avoid peas, carrots, potatoes, and corn

You can season your vegetables with:

• olive oil
• salt
• pepper
• onion powder
• garlic
• ginger
• other herbs (parsley, sage, rosemary, thyme, oregano, cumin, paprika, etc)
• mustards (no sugar added)
• apple cider vinegar 
• hot sauce
• other sugar and fat free condiments

Rolls
Sorry - these are out if you want to keep your carbs down. Definitely a no go if you are on Phase 1. If you absolutely need bread, try this Fluffy Roll recipe.

Gravy
Unfortunately, gravy is often thickened with flour which adds carbs. To avoid this, make your gravy using no thickener, adding only broth or water and then reducing, or use a no carb thickener like Xanthan gum (but only a tiny bit towards the end). If you want your gravy thicker or creamier, try blending in some silken tofu.

Desserts
So much tasty sugar is served up over the holidays. Don't deny yourself a treat, just choose a healthy one.

• Raspberry Meringue Cookies
• Ideal Protein products:
• Pudding - milk or dark chocolate, vanilla, banana, butterscotch
• Wafers - triple chocolate, orange, lemon, strawberry
• Bars - milk chocolate, cookie n cream, caramel nut, cookie dough swirl, lemon poppyseed, chocolate mint, and more...
• Soy Puffs - chocolate, peanut butter, sour cream
• Jelly - raspberry or cherry
• Raspberry Chocolaty Bar
• Double Chocolate Brownie
• Crisps - fine herb, salt & vinegar and BBQ if sweet isn't your preference

Drinks
Alcohol is a big NO if you are on Phase 1. Try one of the options below for sipping:

• tea
• coffee
• water - sparkling or still
• club soda
• one of the above with lemon, lime or a little sugar free sweetener
• TRUE Citrus
• Ideal Protein Mangosteen Enhancer, Mio, Crystal light, etc with no sugar, calories or fat
• Splenda
• avoid milk or cream - if you need something like this, try using a little of the Ideal Protein Vanilla Drink.
• Ideal Protein products like:
• Blueberry Cran-Granata
• Peach and Mango
• Pina Colada
• Pineapple and Banana
• you can mix any of the above with sparkling or still water

Our 2013 Ideal Protein Thanksgiving post has our ideas from last year too.

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!

Easter Ideas for Family Meals

Many families and groups gather over the Easter long weekend to enjoy time together and a good meal. Here we've included some ideas for adapting traditional dishes, and some new suggestions, to help you be healthy through the holiday.

Glazes

Ham is a popular option for Easter dinner. When making your glaze, you can try using Walden Farms Maple Syrup or another sweetener (like Stevia or Splenda) in place of other sugars or honey.

Main dish recipe options:
Cinnamon Pork with Turnip
Pan Seared Pork Chops
Garlic Roast Chicken

Savoury Sides

Scalloped Potatoes are popular this time of year. You can make a low-carb version using turnip or celery root instead of potatoes, and making your sauce with an Ideal Protein soup (mushroom, broccoli and cheese, leek).

If you prefer a mash, try one of these options:
Mock Mash Potatoes
Celery Root Mash

For vegetable sides, use vegetables with a low Glycemic Index. Try steaming, sauteing or roasting them with your favourite herbs and spices.

Some great vegetable choices:

• Bok Choy
• Broccoli
• Cauliflower
• Cabbage 
• Celery
• Celery Root (Celeriac)
• Cucumbers
• Kale
• Leeks
• Mushrooms
• Spinach
• Swiss Chard
• Turnip
• Zucchini 

Ideal Protein Products

Let some of these options help you through the chocolate egg avalanche.

• Raspberry Chocolaty Bar
• Milk Chocolate Pudding mix
• Ready-to-Serve Dark Chocolate Pudding
• Choco-Peanut Butter Bar
• Caramel Nut Bar
• Cookies and Cream Bar
• Chocolate Drink

Enjoy your long weekend!

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.

Crab Cakes and Zucchini Noodles

Crab cakes have never been so healthy (from Ideal Protein Arizona).

Ingredients:

• 1 Package Ideal Protein Potato Puree, prepared
• 1 Can of Crab Meat, chunky
• 3 Egg Whites
• 1/4 cup Chives, chopped
• 1 Garlic Clove, minced
• Lemon pepper
• Dash salt or other seasoning that does not have sugar
• 1 medium Zucchini, made into strips with a peeler

Directions:

1. Steam the zucchini strips as you make your crab cakes. 
2. Whip up egg white until frothy.
3. Add chopped chive, minced garlic, seasoning and mix. Then add Ideal Protein Potato Puree and mix well. 
4. Drain the crab meat and fold into the mixture. 
5. Heat up your non-stick pan on medium to low heat and add 1 to 2 teaspoons of olive oil. 
6. Form the mixture into small patties. Cook for about 10 minutes, flipping as it browns and then covering with a lid until fully cooked. 
7. Serve on a bed of steamed zucchini.

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. 

Ideal Protein Fluffy Potato Rolls

Yum! Super easy new recipe when you miss bread.

Ingredients:

• 1 package IP Potatoes
• 2 egg whites
• 1/2 tsp baking powder
• 1/8 tsp baking soda
• "I Can't Believe Its Not Butter" Spray or Olive Oil (spray)

Directions:

1. Preheat oven to 350 degrees.
2. Beat egg whites til foamy, but not stiff.
3. Add in IP Potato mix, baking powder & baking soda. Mix well. Batter should be medium thick.
4. Wipe cupcake pan with grape seed oil or 0/0/0 non-stick spray.
5. Spoon batter into cupcake pan, filling up each hole about 1/2 to 3/4 full.
6. Bake 7 to 12 min. Rolls should rise and brown a bit. Don't overcook or they may become too "papery".
7. Enjoy hot out of the oven!

Hints:
You can also add additional spices like Rosemary & Garlic Powder... Parsley & Thyme... use your imagination and let me know how you like these!

Ideal Protein Pizza Crust

This crust is Phase I friendly. 

Ingredients:

• 2-3 egg whites (beaten, but not stiff)
• 1 package Ideal Protein Potato Puree
• 1 tsp baking powder
• About 1/2 zucchini (shredded) (about 1/2 to 1 cup) OR shredded cauliflower

Directions:

1. Beat egg whites (not stiff)
2. Add prepared Potato Puree and baking powder. Mix
3. Add spices
4. Add grated zucchini OR grated cauliflower
5. Preheat the oven to 350.
6. Put parchment paper on a baking pan and spread the potato batter
7. Cover with toppings and bake in oven for 15 minutes.

TOPPINGS
Spinach pesto
1/2 cup spinach
1/2 cup mushroom
1/4 cup green onion
1/4 cup tomatoes
Basil, salt,garlic,
1 teaspoon olive oil

Optional - Walden Farms Alfredo, hot peppers

Put all toppings into food processor, until everything is blended together. Spoon on top of potato Puree batter. Place in oven for 15 minutes.

*Use your imagination to create an Indian curry or Mexican pizza.