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Buffalo Wings. Chili. Pizza. Flatbread. Mockamole. Crunchy Crackers. Kale Chips. Chex Mix. Cauliflower Hummus Dip. Zucchini Tots. Chocolate Coconut Zucchini Muffins.
Boneless, skinless chicken tenders
Frank’s Buffalo Sauce
Celery, cut into sections
Walden Farms Blue Cheese or Ranch Dressing
Cook chicken accordingly. Coat with buffalo sauce and serve with celery. Use Walden Farms Blue Cheese or Ranch Dressing for a dipping sauce.
2 tbsp and ½ cup no sodium added broth
2 lbs beef chuck (turkey or chicken)
2 cloves garlic, chopped
1 bell pepper, coarsely chopped
2 tbsp chili powder (salt free)
1 tbsp cumin
1 tsp oregano
1 jalapeno, chopped
Coarsely grind beef or chop into cubes no bigger than ½ inch. Sauté beef, garlic and peppers in a little broth until meat is browned on all sides. Add spices and sauté for approximately 5 minutes. Transfer to crock pot, add rest of broth. Stir to mix, cover and cook on low for 4-5 hours. Top with chopped raw onion if you’d like.
Optional: add large can of diced tomatoes and tomato paste to cut down on amount of broth added.
Flatbread recipe – made thin (see recipe below)
Roast desired vegetables
On prepared flatbread add choice of Walden Farms Alfredo, Marinara, Garlic and Herb Sauce, or olive oil
Add roasted vegetables on top
Add cooked protein if desired
Place back in oven for 5-10 minutes
1 IP Potato Puree packet
1 whole egg or 2 egg whites
1/4 tsp baking soda
1/4 tsp sea salt (or Ideal Salt)
1/4 tsp basil
1/4 tsp oregano
1/4 tsp thyme
1/4 tsp garlic powder
1/4 tsp cilantro
1 tsp olive oil
2 ounces water
Grapeseed oil to coat pan
Preheat the oven to 350 degrees. Mix all ingredients in a bowl. Pour in lightly oiled pan (pan size can vary according to desired thickness of flatbread). Bake for 20 minutes or until desired texture is reached.
Adjust seasonings to taste. Flatbread can be used for making breadsticks, panini bread, pizza crust, hamburger buns and much more!
Cook time and temperature may vary for desired texture.
Makes 1 Ideal Protein serving. If using the whole egg, subtract 1 ounce of protein from your daily 8 ounces or consult your coach.
1 c asparagus
1/4 c onion
1/2 tbsp olive oil
squeeze of lime juice
garlic powder, onion powder, cayenne pepper, sea salt & pepper (to taste)
Cut up asparagus & steam it (overcooking slightly) then let cool. Add all ingredients in to nutribullet or blender and blend until desired texture is reached.
Serve with recipe for Ideal Protein Crunchy Crackers (below) or another Ideal Protein product (Garlic & Herb Soy Crisps, Sea Salt and Vinegar Ridges, BBQ Ridges, White Cheddar Ridges, or Dill Pickle Zippers).
Ideal Protein Crunchy Crackers
1 pkg IP Potato Puree
1/4 c chopped green onions
1 tbsp pimentos pressed of excess liquid
1 tbsp dried onion
1 tsp garlic
1 tsp salt
dash red pepper flakes
3 tbsp water
Add all ingredients to magic bullet or blender and blend for about 5-10 seconds until well blended.
Turn out on to parchment paper lined baking sheet sprayed and then folded over one side of the parchment paper and roll the dough thin with a rolling pin, peel back parchment paper carefully and slowly.
Score your crackers with a pizza cutter.
Place on top of a wire rack and bake in 350 degree oven for 15 minutes or until edges are starting to brown and crisp.
Take off parchment paper and put them directly onto the wire rack and continue baking to desired crispness.
Olive oil or grapeseed oil spray
Sea salt to taste
Ground pepper to taste
Dash of garlic powder
Preheat oven to 350 degrees. Lightly spray baking sheet with non-stick spray. Pull kale leaves from middle stalk and place on baking sheet. Spray with olive oil and sprinkle with seasonings. Bake for 5-10 minutes, or until leaves are crispy (just until the tips of the leaves are turning brown).
Ideal Protein Chocolate Soy Puffs
Ideal Protein Garlic & Onion Soy Nuts
Ideal Protein Sea Salt & Vinegar Ridges
Makes 3 servings. Mix and enjoy! May use any combination of Ideal Protein products to achieve desired sweet or salty taste!
Cauliflower Hummus Dip
1 head of cauliflower, chopped
Juice of half a lemon, or more to taste
2 tsp. olive oil
1 tbsp Roasted garlic (raw is fine if that’s what you have)
Salt and pepper to taste
Spices to taste (I often use Za’atar, sumac, hot sauce)
Fresh herbs to taste
If your cauliflower is raw, put in a pan with about 1/2 cup of the chicken stock. Bring to a boil, and then simmer covered until the cauliflower is very tender. Allow to cool. Into a blender or food processor, add the cauliflower, lemon juice, olive oil, garlic, and some salt and pepper. If you like, add in spices and/or some fresh herbs — rosemary would be tasty, for example, as would some hot chilis. Iza’atar and sumac are middle eastern spices you could use. Add in just enough chicken stock to allow the processor/blender to move freely. Whip up until it’s a very smooth puree. Taste and adjust spices. When serving later, re-taste and adjust spices as needed. I added a touch more salt and a little more garlic.
1 cup zucchini, grated
¼ c. shaved cauliflower
1 IP packet of Garlic & Herb Chips (crushed)
Salt and Pepper
Preheat oven to 400. Spray a mini-muffin tin with nonstick spray, set aside.
Grate the zucchini and then place it in a dish towel and squeeze out the excess water, like you would do with frozen spinach.
In a bowl, combine the egg, cauliflower, crushed IP chips, zucchini, salt and pepper.
Using a spoon or a cookie scoop, fill the muffin cups to the top.
Lightly spray tops of tots with nonstick spray. Bake for 15-18 minutes, or until the tops are browned and set.
Chocolate Coconut Zucchini Muffins
(1) Ideal Protein Crispy Cereal
(1) Ideal Protein Chocolate Pudding (Milk Chocolate)
2 egg whites
1 tsp baking powder
1.5 tsp coconut oil
2 tsp Walden Farms Chocolate Syrup
1 pack of Splenda or Stevia
1 tsp coconut extract
Dash of cinnamon
Dash of sea salt
2 cups diced zucchini
Preheat oven to 350. Using a rolling pin, gently crush the Ideal Protein Crispy Cereal while still in the unopened package.
Mix all ingredients together except for zucchini until thoroughly mixed. Then add diced zucchini (make sure to squeeze excess water from zucchini with a paper towel) then incorporate into chocolate mixture.
Spray your non-stick muffin pan with a non-stick spray and then evenly add your chocolate mix to make 12 muffins.
Place in oven for 12-15 minutes and then let cool in pan.
Recipe Yields: (2) IP servings
(1) serving constitutes: 1 serving = 6 muffins = (1) Ideal Protein meal and 1 cup of vegetables.
Office of National Development
Ideal Protein of America