Salads & Dressing Recipe’s
Egg Salad-(Phases 1-4)
6 hard boiled eggs
2 Tablespoons mustard
1-2 teaspoons Dill Pickle juice
Dice eggs in bowl; add mustard and dill pickle juice. Stir and enjoy.
Fajita Salad
5 oz of chicken or lean flank steak (or a combination of both, or 7 oz shrimp), Homemade marinade, ½ C Onions, sliced, ½ C Bell pepper, sliced into strips, Iceberg lettuce, shredded (or lettuce of choice), Homemade salsa
Slice chicken and/or beef into strips. Make a marinade of olive oil, splash of Steen’s vinegar (to taste), sea salt, pepper, oregano, basil, garlic powder (any other seasonings to taste), lime juice, hot sauce (optional), cilantro. Marinade meat or shrimp in a Ziploc bag for at least 1 hour if possible.
Grill meat or shrimp on grill. Grill onions and bell pepper. Top lettuce with meat, grilled vegetables and 1 C salsa. Season to taste.
Salsa
1 green pepper (red) 1c
1-2 tomatoes, chopped 1 C
½ diced cucumber ½ C
½ minced red onion ¼ C
¼ cilantro, chopped ¼ C
1 T lemon juice
1 jalapeño pepper minced (small pepper)
2 tsp sea salt
Mix together, refrigerate.
Taco Salad
5 oz lean ground beef
Seasonings—sea salt, pepper. Garlic powder, oregano, cumin, and any other seasonings to taste
Iceberg lettuce, shredded or lettuce of choice
1 C homemade salsa
Season ground meat with seasonings; brown. Top lettuce with cooked ground beef and salsa. Add extra seasoning as desired.
Jammin’ Vinaigrette
Combine the following ingredients:
¼ cup cane vinegar
¼ cup water
½ cup extra light olive oil
1 tsp sea salt
½ tsp black pepper
½ tsp paprika
2 large smashed garlic cloves
Seafood Salad-(Phases 1-4)
Preparation Time: 15 minutes
Marinating Time: About 4-6 hours
Servings: 4
Ingredients:
Salad:
1/2 red onion, finely chopped
2 celery stalks, finely chopped
1 sweet green pepper, diced
1 pollock pack, in chunks
2 big handfuls cooked shrimps
Other cooked or smoked fish that you like, in chunks
Sea salt and pepper, to taste
A pinch of garlic powder
1 Tablespoon dried parsley
1 Tablespoon dried dill
Dressing:
1/3 cup olive oil
1 Tablespoon Dijon mustard
2 Tablespoons fresh lemon juice or apple cider vinegar
2 green onions, finely chopped
1/2 celery stalk, finely chopped
salt and pepper, to taste
Preparation:
In a large bowl or a salad bowl, mix salad ingredients. In a small bowl, mix all dressing ingredients. Stir dressing in salad and let marinate in the refrigerator for a few hours so that the aromas mix well. Serve chilled over a bed of leaf lettuce.
(Seafood quantities are not precise but this will allow you to adjust depending on your preferences. So if you are a big fan of pollock, be generous! And don’t hesitate to ask your fish vendor for advice-he will surely have lots of interesting ideas to personalize this salad. You can also add your favorite vegetables but make sure to cut them in small chunks and not to add too much-this would alter the taste of the seafood.
Per Serving:
Calories: 289
Fat: 8 grams
Protein: 27 grams
Carbohydrates: 9 grams
Source: Gutierrez, Philippe, and Anouk D. Moreau. Ideal Protein: Healthy Recipes. Vol. 2. N.p.: Mathieu Lapalme, n.d. 37. Print
Barbequed Vegetable Salad-(Phases 1-4)
Preparation: 20 minutes
Cooking: 12 minutes
Servings: 4
Ingredients:
Salad:
3 zucchini
2 sweet red peppers
1 bunch green onions
8 tomatoes
6 asparagus
olive oil, as needed
salt and freshly ground pepper to taste
Dressing:
2 Tablespoons apple cider vinegar
1/2 cup olive oil
1 Tablespoon minced fresh basil
1 Tablespoon minced fresh oregano
Preparation:
Preheat barbecue medium-high. For salad: cut zucchini into strips and peppers into quarters. Cut green onions in 2 lengthwise. Quarter tomatoes. Snap or cut off tough bottom part of asparagus spears. Combine all vegetables in a bowl. Add a thin stream of oil, salt, and pepper. Toss to coat uniformly. Grill vegetables in the basket or specific wok for the barbeque. Cool. Cut vegetables into 1-inch pieces and transfer to serving dish. For dressing: pour vinegar into a small bowl. Stir in oil, basil, and oregano. Drizzle over vegetables.
Serve this salad with chicken brochettes or Ideal Protein chicken soup.
Per serving:
Calories: 75
Fat: 2 grams
Protein: 3 grams
Carbohydrates: 9 grams
Source: Gutierrez, Philippe, and Anouk D. Moreau. Ideal Protein: Healthy Recipes. Vol. 2. N.p.: Mathieu Lapalme, n.d. 18. Print
Red and Green Salad-(Phases 1-4)
Preparation: 15 minutes
Cooking: 15 minutes
Servings: 4
Ingredients:
Dressing:
1 teaspoon Dijon mustard
1/2 teaspoon Splenda or Stevia
1 Tablespoon lemon juice
2 Tablespoons rice vinegar
1 teaspoon dried mint
1 teaspoon dried thyme
3 Tablespoons olive oil
salt and white pepper to taste
Salad:
4 cups red leaf lettuce, washed and torn up
1/2 red onion, sliced very thin
10 radishes, sliced very thin
1 cucumber, diced
2 stalks celery, sliced
Preparation:
In a small bowl, mix dressing ingredients together. In a salad bowl, combine lettuce, onion, radishes, cucumber and celery. Add dressing to salad and toss to coat all ingredients. Serve immediately.
If you have fresh herbs handy, replace dried mint and thyme with 1 Tablespoon each fresh mint and thyme. You could also garnish your salad with alfalfa sprouts or other kinds of sprouts or shoots (snow peas, mustard or radish shoots, among others), which you will find in the fresh vegetables section of your grocery store. These sprouts are not only delicious; they are also very healthy! Serve this salad with a barbequed beef flank steak or Ideal Protein leek soup.
Per serving:
Calories: 89
Fat: 3 grams
Protein: 5 gram
Carbohydrates: 6 grams
Source: Gutierrez, Philippe, and Anouk D. Moreau. Ideal Protein: Healthy Recipes. Vol. 2. N.p.: Mathieu Lapalme, n.d. 24. Print
Spicy Beef Flank Steak With Fresh Cucumber Salad-(Phases 1-4)
Preparation: 20 minutes
Marinating Time: 2 hours
Cooking: 10 minutes
Servings: 6
Ingredients:
Marinade:
1/2 cup extra virgin olive oil
1/4 cup rice vinegar
4 cloves garlic, crushed with the skin
1 teaspoon cumin
1/2 bunch of thyme
2 teaspoons crushed black pepper
2 peppers, finely chopped
2 bay leaves
2 x 1 pound of beef flank steak
salt and pepper
Cucumber Salad:
2 cucumbers cut in big chunks 1/2 inch x 1/2 inch
10 mint leaves, chopped
1/4 onion, finely cut
1/4 cup olive oil
juice of 1 lemon
salt and pepper
Preparation:
In a large Ziploc bag, mix all marinade ingredients and set aside. Make shallow incisions in the steak so the marinade penetrates more. Let marinate in the refrigerator for at least 2 hours. In a large salad bowl, mix all cucumber salad ingredients, 30 minutes before serving. Preheat barbeque at high temperature. Put steak on hot grill to seer. Season to taste. Grill for about 5 minutes on each side. Serve steak rare or pinkish. Don’t overcook flank steak-it would get a bit stiff.
Per serving:
356 calories
14 grams fat
22 grams protein
5 grams carbohydrates
Source:
Gutierrez, Philippe, and Anouk D. Moreau. Ideal Protein: Healthy Recipes: Spring/Summer. Vol. 1. Le Groupe Quadriscan, n.d. 24
Mustard and Vinegar Salad Dressing: For All Stages of the Ideal Diet Protocol
This will dress many a salad.
6 tbsp olive oil
2 tbsp low Glycemic Dijon mustard
2 tbsp white or cider vinegar
1 level tsp sea salt
1 level tsp freshly ground black pepper
Put all ingredients in a Mason or jam jar. Shake like mad and dress your salad with 1 – 1 1/2 tbsp.
Delicious! This will keep in the fridge for about a week or so.
Olive Oil & Lemon Juice Dressing: For All Stages of the Ideal Diet Protocol
This will dress many a salad.
2 tbsp fresh lemon juice
5 tbsp olive oil
sea salt and freshly ground black pepper, to taste
Put all ingredients in a Mason or jam jar and shake. Dress your salad with 1 – 1 1/2 tbsp. This will
keep its taste in the fridge for a couple of days.
Raspberry Dash Salad Dressing: For All Stages of the Ideal Diet Protocol
1 packet of Ideal Protein Raspberry Gelatin
½ Bottle of Mrs. Dash “Garlic and Herb” Salt-Free Seasoning Blend
½ tsp Sea Salt
1 tablespoon of your favorite olive oil
Mix the Packet of Ideal Protein Raspberry gelatin into half of a bottle of Mrs. Dash and add in the Sea Salt and shake it all up.
Note: Put the other half bottle of Mrs. Dash in a small zip lock bag to use later.
Now toss and sprinkle in the combined Raspberry Dash dressing and enjoy! (I keep a premixed dressing shaker with me to take into restaurants.)
Drizzle or spray the olive oil over a salad and toss.
Now that you know how crazy good it tastes, try experimenting…
I’ve added in other flavors of Mrs. Dash (Chipotle really adds zest!). Create a dipping sauce by mixing in (small amounts of) lemon juice and the olive oil ahead of time. After a while, the gelatin sets up and settles to the bottom, so stir the mixture up as you dip. It makes little globs, bursting with flavor which sticks loosely to what you are dipping. (Celery never tasted so good!)
Salad Sauce for 1: For All Stages of the Ideal Diet Protocol
In a small sealable container (Lock and Lock works great) add:
About a tablespoon of white vinegar
2 tsp Sucralose, Stevia or Xylotol
A few grinds of fresh pepper
Squeeze of lemon juice
A little dash of extra virgin olive oil – ½ tsp is plenty
Shake well and pour over your salad as a dressing just before you eat it. Very tasty
Thai Dressing: For All Stages of the Ideal Diet Protocol
4 tbsp fresh lime juice
3 tbsp olive oil
1 tbsp sesame seed oil
1 tbsp light soy sauce
a good pinch of Splenda
1 tbsp fresh ginger, peeled and finely chopped
1/2 clove of garlic, finely chopped
1 fresh red chili, seeded and finely sliced
1 large handful of fresh cilantro and basil, chopped
Directions: Mix all together and pour over a salad.
Poppy Seed Salad Dressing
1/4 cup soy sauce
1 lemon, juiced
3 cloves garlic, minced
3 tablespoons minced fresh ginger root
1 teaspoon prepared Dijon-style mustard
2 teaspoons Splenda
ground black pepper and poppy seeds to taste
Japanese Ginger Salad Dressing
1/4 cup soy sauce
1 lemon, juiced
3 cloves garlic, minced
3 tablespoons minced fresh ginger root
1 teaspoon prepared Dijon-style mustard
2 teaspoons Splenda
ground black pepper to taste
Tangy Ginger Lime Salad Dressing
2 tablespoons minced garlic
2 tablespoons grated fresh ginger root
2 teaspoons sesame oil
1 teaspoon chili oil
1/3 cup fresh lime juice
1/4 cup rice vinegar
1/4 teaspoon onion powder
Combine soy sauce, garlic, ginger, sesame oil, chili oil, lime juice, vinegar and onion powder in a blender. Process until evenly combined. Chill before serving.
Crunchy Salad-Thai Style: For Stages 3 & 4 Only
Ingredients:
Bean, Alfalfa or Brussels sprouts
finely sliced green and red peppers
Baby spinach
finely sliced and seeded red or green chilies
Arugula
Sliced scallions
Peeled, seeded and sliced cucumbers
finely sliced Napa or Red and Savoy cabbage
snow peas
Mint, basil and coriander (cilantro)
Directions:
Any combinations of the above ingredients are great, or anything else you fancy that goes in a nice
crunchy salad. Toss together with the Thai dressing.
Endive with Thyme, Garlic & Olive Oil: For All Stages of the Ideal Diet Protocol
4 servings
4 (Belgium) endives
3 Tbs. of your best extra virgin olive oil
1 clove of garlic, peeled and finely chopped
1/3 cup of fresh thyme
sea salt and freshly ground pepper
1/2 cup lemon juice
Directions:
Preheat oven to 450 degrees F. Remove any discolored outer leaves from the Belgium endive if
need be. Cut in half lengthwise, and then quarter each half. In a hot pan fry the endive with the
olive oil, garlic, thyme and seasonings for about 4 minutes. Add the lemon juice and allow it to
sizzle. Then poor it all into a dish, cover with aluminum foil and bake for 10 minutes. Then remove
the foil and bake for a further 10 minutes. Taste and correct your seasonings and serve.
Roasted Garlic Dressing-(Phases 1-4)
2 Tablespoons French shallots, chopped
1/3 cup apple cider vinegar
1 teaspoon Dijon mustard
1/2 teaspoon salt
pinch white pepper
1 egg white
6 cloves garlic, roasted in a 360 degree oven until softened and lightly browned (about 20 minutes)
1 cup olive oil
In a blender, blend all ingredients except oil. While blender is running, add oil in a thin stream until emulsified. Serve roasted garlic vinaigrette immediately.
Cilantro, Caper and Lime Dressing-(Phases 1-4)
1 clove garlic, finely chopped
1 1/2 teaspoon whole grain mustard
2 limes, finely grated rind and juice
1 Tablespoon rice vinegar
1/4 cup olive oil
1 teaspoon capers
3 Tablespoons fresh cilantro, chopped
Freshly ground black pepper, to taste
Place the garlic, mustard, lime, rind, juice, and vinegar in a bowl and mix together. Slowly pour in the oil, whisking constantly, until well emulsified. Stir in the capers and cilantro. Season with black pepper, to taste.
-Makes about 1 cup.
Fresh Herb Dressing-(Phases 1-4)
1/4 cup rice vinegar
2 Tablespoons fresh basil leaves
1 Tablespoon fresh oregano leaves
1/2 teaspoon fresh rosemary leaves
1 small clove garlic
1/2 teaspoon Splenda or Stevia
1/4 teaspoon salt
1/8 teaspoon freshly ground black pepper
1/2 cup olive oil
In a blender add rice vinegar, fresh basil, oregano and rosemary leaves, garlic, Splenda or Stevia, salt, and pepper. Blend 10 to 15 seconds until all the herbs and garlic are finely minced. Gradually add the olive oil and continue blending for 10 to 15 seconds or until everything is mixed well.
-Makes about 2/3 cup-(Phases 1-4).
Tomato Dressing-(Phases 1-4)
1/2 cup tomatoes, chopped
2 Tablespoons white vinegar
1/2 teaspoon dried basil
1/2 teaspoon dried thyme
1/2 teaspoon Dijon mustard
In a blender, blend tomatoes, vinegar, basil, thyme, and mustard until well combined. To store, transfer to a jar with a tight-fitting lid and refrigerate for up to 2 days. Shake well before serving tomato vinaigrette.
Light Dressing-(Phases 1-4)
2 Tablespoons water
1 Tablespoon apple cider vinegar
1 clove garlic, minced
2 teaspoons Dijon mustard
pinch each salt and pepper
2 Tablespoons extra-virgin olive oil
In a small bowl, whisk together water, vinegar, garlic, mustard, salt and pepper; gradually whisk in olive oil.
-Makes about 1/3 cup.
Source: Gutierrez, Philippe, and Anouk D. Moreau. Ideal Protein: Healthy Recipes. Vol. 2. N.p.: Mathieu Lapalme, n.d. 54. PrintLemon-chive Dressing-(Phases 1-4)
1/4 cup canola or olive oil
2 Tablespoons chopped fresh chives or green onions
1/2 teaspoon grated lemon rind
2 Tablespoons lemon juice
1 Tablespoon Dijon mustard
1 small clove garlic, minced
1/4 teaspoon each salt and pepper
In small bowl, whisk together oil, chives, lemon rind and juice, mustard, garlic, salt and pepper.
-Serve with torn mixed salad greens.
Lemon-chive Dressing-(Phases 1-4)
1/4 cup canola or olive oil
2 Tablespoons chopped fresh chives or green onions
1/2 teaspoon grated lemon rind
2 Tablespoons lemon juice
1 Tablespoon Dijon mustard
1 small clove garlic, minced
1/4 teaspoon each salt and pepper
In small bowl, whisk together oil, chives, lemon rind and juice, mustard, garlic, salt and pepper.
-Serve with torn mixed salad greens.
Poppy Seed Dressing-(Phases 1-4)
1/3 cup canola or olive oil
2 Tablespoons apple cider vinegar
1 shallot or small onion, minced
1 Tablespoon poppy seeds
1 teaspoon Splenda or Stevia
1/4 teaspoon each salt and pepper
In bowl or jar, whisk or shake together oil, vinegar, shallot, poppy seeds, Splenda, salt and pepper.
-Makes 1/2 cup.
Ginger Dressing-(Phases 1-4)
2 Tablespoons rice or cider vinegar
1 Tablespoon grated gingerroot
1/3 cup olive oil
1 Tablespoon soy sauce
1/4 teaspoon each Splenda or Stevia, salt and pepper
1/4 teaspoon hot pepper sauce
Mix vinegar with ginger and let stand for 2 minutes. Strain into bowl, press to extract liquid. Whisk in oil, soy sauce, Splenda, salt, pepper, and hot pepper sauce.
Coriander Dressing-(Phases 1-4)
1/4 cup canola or olive oil
3 Tablespoons lime juice
2 Tablespoons chopped fresh coriander
1/2 teaspoon each ground cumin and salt
1/4 teaspoon pepper
In small bowl, whisk together all ingredients.
Apple Cider Dressing-(Phases 1-4)
1 1/2 teaspoon Dijon mustard
1 1/2 teaspoon Splenda or Stevia
1/4 teaspoon salt
1/4 teaspoon fresh ground black pepper
1/3 cup apple cider vinegar
1 Tablespoon chopped parsley
2/3 cup canola or olive oil
Whisk mustard, Splenda, salt, pepper, vinegar, and chopped parsley together in a bowl. Slowly drizzle in the oil, whisking constantly, until thickened. Adjust the seasonings to taste. Store covered in the refrigerator for up to 2 days. Bring apple cider vinaigrette to room temperature before using.
Maple Dressing-(Phases 1-4)
1/2 cup soy sauce
1/2 cup cider vinegar
1/2 cup Ideal Protein maple syrup
2 Tablespoons Splenda or Stevia
2 Tablespoons Dijon mustard
1 small clove garlic
1/2 teaspoon ginger, finely chopped
salt and fresh ground pepper, to taste
1/2 cup canola or olive oil
In a blender, mix all ingredients together. Slowly drizzle in the oil, blending constantly, until thickened. Adjust the seasonings to taste. Serve maple vinaigrette at room temperature.
