Enjoy this vegetarian friendly patty wrapped in lettuce or with salad. Top with Walden Farms dressing or a LillyPad dressing and enjoy.

Ingredients:

• 1 Ideal Protein Chicken Patty packet
• 1/2 tsp Garlic Box garlic rosemary poultry rub

Directions:

1. Pour 50 ml cold water in bowl and add the packet of Chicken Patty mix. Stir to combine. Let mixture sit for 5 minutes. 
2. Pour into lightly greased pan and cook on low heat 2 - 3 minutes per side. Serve warm or cold.

Cinnamon Maple Oatmeal Cookies

CINNAMON MAPLE OATMEAL COOKIES

Recipe by Janeva Eickhoff

Ingredients:

• 1 Ideal Protein maple or apple oatmeal mix (dry)
• 1 tsp baking powder
• 1 tsp Splenda
• 1/8 tsp cinnamon
• 3 Tbsp liquid egg whites
• 2 tsp *coconut oil (or grapeseed or olive oil)
• ¼ tsp. vanilla extract
• 1 Tbsp water
• Cooking spray (I use Pam coconut cooking spray)

Directions:

1. Preheat oven to 350 degrees.
2. In a medium bowl, mix together the dry ingredients.
3. Add the liquid ingredients; mix well with a spatula making sure to incorporate the coconut oil.
4. Drop 6 spoonfuls far apart onto a parchment lined baking sheet.
5. Spray the back of the spoon with cooking spray and spread each cookie to the thickness of a thin mint.
6. Bake 12 minutes. Cool on cooling rack.

Servings – 6 cookies = 1 unrestricted

TIP: When spreading the cookies with the back of the spoon, wipe clean from any batter and spray again for each cookie. This will make them much easier to spread.

* Some clinics allow members to use coconut oil occasionally because of the nutritional value some members desire. Please ok this through your own clinic if you have questions. If you substitute olive oil, they will not be as crispy on the outside and the texture will change. I highly recommend the coconut oil.

Click on the janeva eickhoff tag for more recipes or purchase her book in store at LillyPad.

Spinach Pesto

A great, quick, no cook pesto sauce. It's goes wonderfully with zucchini noodles and other thinly sliced or spiral sliced vegetables for a delicious cold salad.

Ingredients:

• 1/2 cup spinach
• 1/2 cup mushroom
• 1/4 cup green onion
• 1/4 cup tomatoes
• 1 large clove of garlic, or to taste
• 1/8 tsp salt, or to taste
• 1/2 tsp dried basil or other green herbs, as desired or to taste
• 1 tsp olive oil

Directions:
Put all toppings into food processor, puree until everything is blended together. Add water if you find that the consistency is too thick.

Optional Additions:
Walden Farms Alfredo
hot peppers, to taste

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.  

Green Bean Casserole

Creamy and delicious!

Ingredients:

• 4 cups frozen green and yellow beans, bite size pieces
• 1/2 cup cold water 
• 1 packet Ideal Protein mushroom soup
• 1 tsp onion powder
• 1/2 tsp cracked black pepper 

Directions:

1. Mix IP mushroom soup with cold water. Add onion powder and black pepper.  Mix well until it is a creamy sauce. 
2. Place the beans in a casserole dish and pour the sauce over top. Stir until throughly mixed and cover with foil.
3. Bake at 350 for 30 minutes. 

Spaghizza Marinara Sauce

SPAGHIZZA MARINARA SAUCE

A great sauce for spaghetti, pizza and other dishes requiring an Italian tomato sauce

Recipe by Janeva Eickhoff

Recipe at lowfatlowcarb.com

Roasted Okra

A quick and easy way to get some veg in the winter months is to buy frozen. While okra may not be your usual go to, it's a great option and makes for a delicious side.

Ingredients:

• 2 cups frozen okra, sliced
• 1 tsp grapeseed oil
• Garlic Box Cilantro seasoning to taste

Directions:

1. Preheat oven to 400 degrees.
2. Place frozen Okra slices on parchment paper lined baking sheet. Spritz with grapeseed oil and sprinkle seasoning on top.  
3. Roast in oven at 400 for 30 minutes. Turn okra over after 15 minutes.

Roasted Broccoli

No need to clean or cut your veg with this quick and easy broccoli recipe, which is especially handy for when fresh broccoli is out of season and expensive.

Ingredients:

• 4 cups frozen broccoli florets 
• 2 tsp grapeseed oil 
• 2 tsp The Garlic Box smoked garlic seasoning (or your Favorite seasoning mix)

Directions:

1. Preheat oven to 400. 
2. Line baking sheet with parchment and spread frozen broccoli (do not thaw).
3. Drizzle oil over broccoli and sprinkle seasoning on top. Put in oven for 20 minutes.
4. Stir and put back in oven for 10 more minutes, until edges are slightly brown. Best when served hot.

LillyPad Ratatouille

This is a great make ahead and freeze meal and works well for potlucks too. You can replace the Ideal Protein Rotini with your favorite protein.

Ingredients:

• 1 cup peppers, cut in 1 inch chunks
• 1 cup eggplant, peeled and cut in 1 inch chunks
• 1 cup canned diced tomatoes
• 1 cup zucchini, cut into 1 inch cubes
• 2 tsp grapeseed oil
• 2 packets Ideal Protein Rotini pasta
• 2 tsp The Garlic Box Smoked Garlic seasoning 
• 1 tsp onion powder

Directions:

1. Heat oil in a pan.
2. Sautee peppers, eggplant and zucchini for 10 minutes on medium. 
3. Add tomatoes and seasoning, then cover the pan and reduce temp to low. Simmer for 15 minutes.
4. Cook Ideal Protein rotini as directed on package. 
5. Combine both when they are done. 

Make 2 servings for Phase 1.

Strawberry Cheesecake Mug Cake

A wonderful treat recipe by Janeva Eickhoff.

Ingredients:

• 1 Ideal Protein Pancake mix, dry
• 3 Tbsp water
• 1 tsp *cream cheese emulsion, sugar free
• 1 – 2 T. Walden Farms strawberry syrup (for topping cake)

Directions:

1. Place all ingredients (except strawberry syrup) in a standard size coffee mug; stir to mix.
2. Microwave 55 seconds, turn over onto a plate after baking. (You may need to run a knife around the edges of the cake to loosen from the mug, no need for cooking spray.)
3. Serve drizzled with Walden Farms strawberry syrup.

Servings: 1 unrestricted

TIP: *purchase the sugar free Cream Cheese emulsion or New York Cheesecake flavor fountain from www.olivenation.com. Should you choose to leave it out, replace with 1 tsp. water for a Strawberry Shortcake flavored mug cake.

Click on the janeva eickhoff tag for more recipes or purchase her book in store at LillyPad.

Broccoli Cheese Loaf

For those of you missing bread or cheesy savoury snacks, this low carb phase 1 friendly recipe may be just the thing you're looking for.

Ingredients:

• 1 Ideal Protein Broccoli Cheese Soup
• 1 Ideal Protein Crispy Cereal
• 2 tsp Baking Powder
• 1/4 tsp Italian Seasoning
• 1/4 tsp. Garlic Powder
• 1/8 tsp Onion Salt
• pinch of Ideal Protein Salt
• 1/3 cup Liquid egg whites
• 1/4 cup Skim Milk
• 2 tsp. Extra Light Olive Oil

Directions:

1. Preheat oven to 350 degrees.
2. In a medium mixing bowl, mix together the dry ingredients first. Add wet ingredients and stir to incorporate.
3. Pour into sprayed mini loaf pan.
4. Bake @350 for 18-20 minutes or until golden brown.

Servings: 1/2 loaf = 1 IP unrestricted. Makes a great side with soup and/or salad. Or, toast slices lightly in toaster for slider buns.

Click on the janeva eickhoff tag for more recipes or purchase her book in store at LillyPad.

Cinnamon and Sugar Toast

Missing French Toast? This recipe is a great option for changing up your breakfast.

Ingredients:

• 1 packet Ideal Protein Crispy Cereal, crushed, dry
• ¼ tsp baking powder
• 1/8 tsp cinnamon
• 1 tsp. Splenda
• ½ tsp olive oil
• 1/3 cup liquid egg whites
• ¼ tsp. vanilla extract
• Cooking spray

Directions:

1. Preheat oven to 350 degrees.
2. In a medium bowl, mix all dry ingredients; add liquid ingredients and stir to mix.
3. Coat a 5” x 5” square pan with cooking spray (you may also use a standard size rectangular loaf pan.) Pour batter into the pan.
4. Bake 12 – 14 minutes.
5. Cool completely - this will help the texture to be more like toast.
6. Cut in half and put in the toaster until crisp and browned.
7. Serve with Walden Farms fruit spread or syrup for dipping.

Servings: 1 IP unrestricted

Click on the janeva eickhoff tag for more recipes or purchase her book in store at LillyPad.

Faux Fettuccine

A delicious pasta alternative for fettuccine alfredo lovers.

Ingredients:

• 1 packet Ideal Protein Broccoli Cheese Soup
• 100 ml cold water
• 2 cups spirolized zucchini noodles

Directions:

1. Mix soup packet in shaker with water
2. Pour over zucchini noodles and stir.
3. Heat in microwave on 70% power for 3 min or warm in small non stick pan on medium heat for 5 minutes. 

Tiramisu Donuts

The Ideal Protein Cappuccino drink mix combined with the Ideal Protein Chocolate Chip Pancake mix makes a lacy crisp outside, almost like they came out of the fryer. Adding 1/2 tsp. brandy extract (sugar free) to the batter brings out the flavors of the Italian Tiramisu Dessert - definitely a favorite. The only thing missing is the Marscapone cheese; however, a drizzle of the Cream Cheese Donut Glaze should do the trick.

Ingredients:

• 1 Ideal Protein Cappuccino drink mix (dry)
• 1 Ideal Protein Chocolate Chip Pancake mix (dry)
• 1 tsp baking powder
• 1 tsp sugar free sweetener, granular
• 1/3 cup liquid egg whites
• 2 tsp olive oil
• 2 Tbsp Walden Farms chocolate syrup
• 2 Tbsp cold coffee
• ½ tsp *brandy extract, sugar free (optional)
• Cooking spray

Directions:

1. Preheat oven to 350 degrees.
2. In a medium bowl, mix together the dry ingredients.
3. Add liquid ingredients; stir to mix.
4. Spray a donut pan with cooking spray; spoon batter into pan making 6 donuts.
5. Bake 8 minutes.

Servings: 6 donuts = 2 unrestricted; 3 donuts = 1 unrestricted

TIP: You may make these donuts by omitting the brandy extract, they will be Mocha Chocolate Chip Donuts.

Click on the janeva eickhoff tag for more recipes or purchase her book in store at LillyPad.

Pita Bread

Bread during Phase 1? You can use this recipe to make a great pita-like bread for assembling your favourite sandwich, stuffed with select vegetables.

Ingredients:

• 1 Ideal Protein soup mix (any flavor)
• 1/4 tsp baking powder
• ¼ tsp Italian seasoning
• ¼ tsp garlic powder
• 1/3 cup liquid egg whites (or 2 egg whites, whisked lightly)
• 1 tsp olive oil

Directions:

1. In a small bowl, mix all dry ingredients. Add liquid ingredients and stir to blend.
2. Heat a small frying pan over medium heat, spray with cooking spray. Add batter and spread into a large pancake size with the back of a sprayed spoon.
3. Cook until browned, flip and cook the other side.

Servings: 1 IP unrestricted

TIP: You can change out the seasonings, to taste, depending on your preferences.

Click on the janeva eickhoff tag for more recipes or purchase her book in store at LillyPad.

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. 

Roasted Vegetable Spread

This delicious spread is a wonderful way to add vegetables to and meal or snack.

Ingredients:

• 1 cup zucchini, diced into 2-inch cubes
• 1/2 cup red pepper, sliced
• 1/2 cup eggplant, diced into 2-inch cubes
• 1 tsp grapeseed oil
• The Garlic Box Smoked Spice

Directions:

1. Preheat oven to 400 degrees.
2. Toss the vegetables with grapeseed oil and roast on a parchment paper lined baking sheet for 20 to 30 minutes. 
3. When cooked puree in blender with The Garlic Box Smoked Spice until smooth. 
4. Serve warm or cold on cucumber slices.

Key Lime Cream Cheese Pound Cake

This recipe is a winner! Close to a pound cake, this loaf delivers on flavour.

Ingredients:

• 1 Ideal Protein Vanilla Pudding mix, dry
• 1 Ideal Protein Plain Pancake mix
• 2 tsp baking powder
• 1 tsp sugar-free sweetener, granular (stevia or Splenda)
• 1/3 cup liquid egg whites
• ½ tsp *key lime extract
• 1 tsp *cream cheese emulsion
• 1 tsp olive oil
• 1 Tbsp skim milk
• ¼ cup Ideal Protein Ready-to-Serve Vanilla Drink

Directions:

1. Preheat oven to 350 degrees.
2. In a medium bowl, mix together the dry ingredients.
3. Add liquid ingredients; stir to mix.
4. Spray a 5 3/8” x 3” x 2 1/8” mini loaf pan with cooking spray; even out the batter with the back of a sprayed spoon.
5. Bake 18-20 minutes or until an inserted toothpick comes clean.
6. Cool completely. Drizzle with Cream Cheese Donut Glaze

TIP:  Best texture is reached after completely cooled; this pound cake was better the next day and is a great recipe to make ahead.

*key lime extract and cream cheese emulsion at http://www.olivenation.com.

Servings:  Entire loaf = 2 unrestricted; ½ loaf = 1 unresticted

Click on the janeva eickhoff tag for more recipes or purchase her book in store at LillyPad.

Cream Cheese Doughnut Glaze

Mentioned in several of Janeva Eickhoff's recipes, this glaze can be a delicious, guilt-free treat topper.

Ingredients:

• 1 Tbsp Walden Farms marshmallow dip
• 1 tsp *cream cheese emulsion, sugar-free
• ½ tsp Walden Farms pancake syrup

Directions:

1. In a small bowl, whisk all ingredients together until smooth.

TIP: This recipe glazes 3 regular sized donuts or one loaf.

*emulsions, or alcohol-free flavourings, can be found online or in some baking or bulk stores.

Click on the janeva eickhoff tag for more recipes or purchase her book in store at LillyPad.

Crustless Pumpkin Pie Soufflé

Enjoy these fluffy creations at breakfast or as a sweet evening snack.

Recipe by Janeva Eickhoff

Ingredients:

• 1 Ideal Protein Ready-to-Serve Caramel Pudding
• 1/3 cup liquid egg whites
• 1 Ideal Protein Plain Pancake mix, dry
• 1 tsp baking powder
• 1/2 tsp vanilla extract
• 1/2 tsp pumpkin pie spice
• Cooking spray
• Walden Farms Caramel Syrup, optional

Directions:

1. Preheat oven to 350 degrees.
2. In a medium bowl, combine the baking powder and pancake mix; stir thoroughly to incorporate the baking powder throughout.
3. Add the pre-made pudding, liquid egg whites, extract, and spice. Stir until mixed.
4. Add the soufflé batter to 4 sprayed ramekins (3” diameter), dividing evenly. Set aside.
5. Fill an 8” x 8” baking dish halfway with hot water; microwave 2-3 minutes or until boiling.
6. Using hot pads, carefully take the baking pan out of the microwave and set on a work surface.
7. Place each ramekin into the water bath making sure the water stays just below the lip of the ramekin. (eliminate some of the water if need be)
8. Put the baking dish in the oven and bake 15 minutes. Cool 15-20 minutes.
9. Drizzle with Walden Farms Caramel Syrup and enjoy.

TIP: The top will form a ‘crust’ and you will have some sinking of the soufflé in the center; this is normal.

Servings: 4 souffles = 2 unrestricted; 2 souffles = 1 unrestricted

Click on the janeva eickhoff tag for more recipes or purchase her book in store at LillyPad.