#ip recipes

Thai Beef Salad

Prep time: 20 mins Cook time: 5 mins Total time: 25 mins

Grinding coriander to mix into the dressing gives this an extra dimension that makes this a restaurant standard recipe. Original Recipe by: Nagi | RecipeTin Eats Serves: 1 full IP supper meal (protein+veggies)

Ingredients Dressing: ¼ to ½ tsp sliced birds eye chili (or any other spicy chili - adjust amount to taste) 2 garlic cloves 1 tbsp cilantro/coriander stems, chopped Pinch of IP salt 2 tsp splenda 2 tbsp fish sauce 3 tbsp lime juice 1 tbsp grape seed oil Salad: 8 oz beef sirloin at room temperature ½ tbsp olive oil Salt and pepper 2 cups mixed lettuce leaves ¼ cup cherry tomatoes, halved ¼ small red onion (spanish onion), very finely sliced ½ cucumber, cut horizontally then cut into slices (about ⅓ cup) ¼ cup cilantro/coriander leaves, lightly packed ¼ cup mint leaves, lightly packed Garnish: 1 tbsp peanuts, roughly chopped (omit on phase 1) Extra cilantro/coriander and mint leaves

Instructions -Place the birds eye chili, garlic, cilantro stems and a small pinch of salt into a mortar and pestle. -Grind until a smooth paste forms. -Add the remaining Dressing ingredients. Adjust splenda, lime juice and fish sauce to taste. Set aside. -Drizzle the beef with ½ tbsp of oil on both sides, then sprinkle with a good pinch of salt and pepper. -Preheat a skillet over high heat until screaming hot and smoking. -Cook the beef to your liking- I like mine rare for this salad. -Remove the beef from the skillet onto a plate. Loosely tent with foil and set aside for 10 minutes to rest. -Slice the beef thinly against the grain and place in a bowl with the remaining Salad ingredients. -Pour over Dressing and toss gently. -Pile the salad onto a plate. Sprinkle with peanuts (omit this on phase 1) and garnish with extra cilantro/coriander and mint leaves if using.

Notes 1. On a screaming hot skillet or BBQ, I cook a 2cm / ⅘" thick steak (at room temperature) for 2 minutes on each side for rare, or 2 minutes 30 seconds on each side for medium rare or 3 minutes on each side for medium. My biggest fear is overcooking an expensive piece of beef. Remember: the steak will continue cooking when resting! And remember: you can cook a steak a bit more if needed but you can't UNCOOK steak!

Zucchini Flatbreads  (makes 6-8 depending on the size you prefer)

Phase 1: With ½ the recipe (3-4 flats) you can add a total of 3oz of protein (like sliced grilled chicken) with 1 cup of veggie to make a this a complete supper meal.

Ingredients: -2 cups (tightly packed) grated zucchini -1/2 tsp salt - 4 eggs - 3 tbsp potato puree - 1 tbsp fresh herbs, finely chopped – optional

Directions: 1) Preheat oven to 160’C/320’F. Line two trays with baking paper.

2) Place the grated zucchini in a large bowl. Sprinkle with the salt, mix together then allow to sit for 5-10 mins (this will draw out excess water). Squeeze the zucchini with clean hands to squish our water. Carefully pour out the water, ensuring not to tip your zucchini down the drain at the same time!

3) Once you’ve squished out as much water as you can, break the eggs into the bowl and whisk together to combine. Add potato puree and herbs (if using). Stir to combine it all nicely. Allow to sit for a minute or so while the potato puree absorbs the moisture (it should become like a thick muffin mixture consistency (not runny).

4) Spoon the mixture onto the prepared trays and flatten out into your desired size at approx 1/2cm thick (I like to make most of mine about 15cm in diameter, and a couple in a smaller size for our smaller handed lass).

5) Bake in the oven for 10-15mins or until the edges begin to turn a slight golden brown in colour.  Remove from the oven, cool on a wire rack.

The Perfect Summer Condiment!  Super fresh, super tasty and perfectly ph1 friendly!

PICO DE GALLO SALSA Ingredients: 1 ½ C. diced fresh Roma tomatoes 1 C. diced yellow or red onion ½ C. of diced green or colored peppers ½ C. chopped fresh cilantro 1 minced clove of garlic 1 - 2 jalapeno, seeded and finely chopped Juice of ½ lime, or lemon to taste Sea salt, to taste

Directions: 1.  In a medium bowl, gently combine tomatoes, onion, peppers, garlic cilantro and jalapeno with a large spoon. 2.   Remove any seeds from the lime half and squeeze the juice over the Pico de Gallo mixture.  Sprinkle lightly with IP salt; fold mixture to blend. 3.  Taste the Pico de Gallo and adjust salt, lime, jalapeno or cilantro as desired.

BEEF SATAY with CUCUMBER MINT SALAD Serves: 2 Full Phase 1 Suppers (protein + veggie)

1 lb New York strip or fillet 24 wooden skewers (soaked in water if using the outside grill)

MARINADE 1/4 cup low sodium beef broth 1 tsp red chili flakes 1 tsp walden farms pancake syrup 1/2 tsp cumin 1/2 tsp tumeric 1/4 tsp pepper 1/4 tsp garlic powder

DIPPING SAUCE 2 cloves garlic, roughly chopped 2 green onions, chopped 1/4 cup low sodium soy sauce 1 tsp red chili flakes 1/4 cup low sodium chicken broth

Slice the steak into 1/2-inch strips and place them in a large re-sealable bag.  Combine all the marinade ingredients and pour sauce over the steak.  Place the bag in the refrigerator for 15 minutes and remove it 15 minutes before you’re ready to grill.  Saute the garlic and green onion in a bit of olive oil, about 2-3 minutes.  Pour in the soy, chili flakes and chicken broth and simmer for 5 minutes.  Remove from heat and strain.  Keep warm.  Place the meat on the skewers and grill each for 2-3 minutes depending on whether you’re cooking in a grill pan or over a flame.  Serve with the dipping sauce.

CUCUMBER SALAD WITH FRESH MINT (the mint really perks up the cucumber in this recipe)

INGREDIENTS 4 cups cucumber, peeled, seeds removed and slice thinly 1 tsp IP salt 1/3 cup thinly sliced green onion 2 tbsp finely chopped fresh mint 2 tbsp lemon juice 2 tbsp olive oil 1 tsp apple cider vinegar

BACON BAGELS (18g of whey protein isolate per serving!) Recipe by Janeva Eickhoff

Ingredients: 1 IP potato puree mix (dry) 1 IP crispy cereal mix (dry), crushed 2 tsp. baking powder pinch of salt 1/3 C. liquid egg whites 1/4 C. (2 oz.) milk 1 tsp. *bacon flavoring 1 tsp. olive oil Cooking spray  

Directions: 1. Preheat oven to 350 degrees.   2. In a medium mixing bowl, mix together the dry ingredients with a whisk. 3. Add wet ingredients; mix. 4. Scoop batter into a sprayed donut pan making 4 bagels. (You may also use a muffin tin to make Bacon Biscuits or slider buns.  Batter should make 6-8 biscuits, reduce baking time to 10 minutes or until inserted toothpick comes clean.) 5. Bake approximately 12 minutes or until inserted toothpick comes clean.   6. Let cool completely.  Toast lightly in the toaster before serving.

Servings:  makes 4 bagels= 2 IP unrestricted; 2 bagels = 1 unrestricted.  You will be using your daily milk (1 oz.) in one serving.  Save the additional 2 bagels for the next day, or freeze for later.  

TIP: These bagels make a great BLT sandwich by layering lettuce, tomato and Walden Farms Honey Mustard mayo between the bagels.

Ingredients:

1 butterscotch pudding mix (dry) 1 plain pancake mix (dry)

1⁄2 tsp. pumpkin pie spice

1 tsp. baking powder

1 tsp. Splenda or Stevia

1/3 C. liquid egg whites

2 tsp. olive oil

3 T. water

1⁄2 C. shredded zucchini

Cooking spray

Directions:

Preheat oven to 350.

Microwave shredded zucchini on high for 1 minute. Blot with paper towels to absorb all moisture; set aside.

In a medium bowl, mix together the dry ingredients.

Add liquid ingredients (except zucchini); stir. Fold in zucchini.

Coat a regular sized muffin tin with cooking spray, spoon batter into muffin tin making 6 muffins.

Bake 12 minutes.