Salmon Salad

Salmon Salad
Serves 4
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Ingredients
  1. 2 cups cooked, flaked salmon
  2. 2 hard-boiled eggs, crushed
  3. 1 red or green bell pepper, diced
  4. 1 cucumber, peeled, seeded, and diced
  5. 1/2 cup chopped onions
  6. 4 to 5 tablespoons mayonnaise, or enough to moisten
  7. 1/4 teaspoon cayenne pepper, optional
  8. Salt and pepper
  9. 1/2 lemon, juiced
Instructions
  1. In a large bowl, gently toss together the salmon and crushed hard-boiled eggs. In another bowl, combine bell pepper, cucumber, onion, and mayonnaise. Add seasonings and stir to combine. Pour mixture over salmon, add lemon juice, and toss lightly to combine. Serve over lettuce
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Asian Cucumber Thai Salad

Asian Cucumber Thai Salad
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Ingredients
  1. 1/3 cup distilled white vinegar
  2. 1/3 cup sweetner
  3. 1/2 teaspoon ground coriander
  4. 1/2 teaspoon crushed red pepper flakes
  5. 1/2 teaspoon salt
  6. 2 pounds cucumbers - halved, seeded, and sliced
  7. 1/2 cup finely chopped red onion
  8. 2 roma (plum) tomatoes, chopped
  9. 2 tablespoons chopped fresh cilantro
  10. 2 tablespoons chopped fresh mint
  11. 1/4 cup chopped roasted peanuts (phase 4)
  12. fresh mint sprigs (optional)
Instructions
  1. Whisk together the vinegar, sweetner, coriander, red pepper flakes, and salt in a salad bowl until the sweetnerr is dissolved. Stir in the cucumbers, onion, tomatoes, cilantro, and chopped mint, and toss to coat with dressing. Cover and refrigerate for 1 hour to blend the flavors.
  2. Before serving, toss again with chopped peanuts (Phase 4), and garnish with sprigs of fresh mint.
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Creamy Chopped Cauliflower Recipe

Creamy Chopped Cauliflower Salad
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Ingredients
  1. 5 tablespoons WF mayonnaise
  2. 2 tablespoons cider vinegar
  3. 1 small shallot, finely chopped
  4. 1/2 teaspoon caraway seeds, (optional)
  5. 1/4 teaspoon freshly ground pepper
  6. 3 cups chopped cauliflower florets, (about 1/2 large head)
  7. 2 cups chopped heart of romaine
  8. 1 tart-sweet red apple, chopped
Instructions
  1. Whisk mayonnaise, vinegar, shallot, caraway seeds (if using) and pepper in a large bowl until smooth. Add cauliflower, romaine and apple; toss to coat.
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Garlic & Chive Cauliflower Mash

Garlic & Chive Cauliflower Mash
Serves 2
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Ingredients
  1. 4 cups of cauliflower florets
  2. 1/3 cup WF mayo
  3. 1 clove garlic, peeled
  4. 1 Tbsp water
  5. 1/2 tsp kosher salt
  6. 1/8 tsp black pepper
  7. 1/4 tsp lemon juice
  8. 1/2tsp lemon (or lime) zest
  9. 1 Tbsp fresh chives, chopped
Instructions
  1. Combine the cauliflower, mayo, garlic, water,salt and pepper in a large microwave safe bowl, stirring to coat. Microwave on high for 12-15 min ( or longer), until completely softened. Add the cooked mixture to a magic bullet or food processor and puree until smooth. Add the lemon juice, zest and chives and pulse until combined. Serve warm
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Asparagus Egg and Bacon Salad

Asparagus Egg and Bacon Salad
Serves 1
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Ingredients
  1. 1 large hard boiled egg, peeled and sliced
  2. 2 cups chopped asparagus
  3. 2 slices cooked and crumbled center cut bacon (Ph 4 ONLY)
  4. 1/2 tsp WF Dijon mustard
  5. 1 teaspoon extra virgin olive oil
  6. 1 teaspoon apple cider vinegar
  7. pinch salt and pepper, to taste
Instructions
  1. Bring a pot of water to a boil, add the asparagus and cook 2 to 3 minutes, until tender yet firm. Drain and run under cold water to stop it from cooking further. Set aside.
  2. In a small bowl mix the Dijon, oil, vinegar and a pinch of salt and pepper.
  3. Arrange the asparagus on a plate, top with egg and bacon (PH 4 ONLY) and drizzle with the vinaigrette. Enjoy!
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IP Fluffy Potato Rolls

Fluffy Potato Rolls
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Ingredients
  1. 1 Pkg Ideal Protein Potato Puree
  2. 2 Egg Whites
  3. 1/2 tsp Baking Powder
  4. 1/8 tsp Baking Soda
  5. Olive Oil Spray
Instructions
  1. Preheat oven to 200º C/400º F
  2. Beat egg whites 'til foamy, but not stiff
  3. Add in IP Potato Puree, baking powder & baking soda. Mix well. Batter should be medium thick.
  4. Spray cupcake pan with olive oil
  5. Spoon batter into cupcake pan. Use large eggs, so the batter made 5 good-sized rolls, filling up each hole about 1/2 to 3/4 full.
  6. Spray top of each roll with olive spray
  7. Bake for 7 minutes (or until done).
  8. Options: Mona added 1 Tbsp dried onion flakes & 1/2 tsp cajun seasoning
Notes
  1. Options: add 1 Tbsp dried onion flakes & 1/2 tsp cajun seasoning
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Cream of Spinach Soup

Creamy Spinach Soup
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Ingredients
  1. 1 bag of baby spinach, cleaned
  2. 3 cups of water
  3. Sea Salt
  4. Garlic powder, to taste
  5. Onion powder, to taste
  6. 1 tbsp (15ml) dried dill (optional)
  7. ½ to 1 packet of Ideal Protein Chicken or leek soup.
Instructions
  1. Bring 3 cups of sea salted water to a boil. Take off heat. Immediately immerse the baby spinach in the water until completely wilted. Quickly drain the water from spinach and rinse under cold water to preserve spinach’s bright green colour; then squeeze all the excess water. Make your ideal protein soup as you usually would by adding hot water minus 2 oz of water. Pour half or more of hot soup mixture into a blender and add half of the cooked spinach. Add seasonings. Blend well until smooth and creamy. Transfer the remaining spinach to a large soup bowl and cover with warm spinach cream.
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Bell Pepper-Cauliflower Soup

Bell Pepper-Cauliflower Soup
Serves 4
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Ingredients
  1. 2 large bell peppers, stemmed and cored, halved lengthwise and pressed flat
  2. 4 tsps olive or grapeseed oil
  3. 2 shallots, peeled and chopped
  4. 1 tsp sea salt
  5. 1/4 tsp cayenne pepper (or smoked paprika if you want less spice)
  6. 4 cups chicken broth
  7. 4 cups cauliflower
  8. 1 tsp sweetener
  9. Fresh ground pepper to taste
  10. Chives (optional)
  11. Lemons (optional)
Instructions
  1. Preheat broiler to high. Arrange bell peppers skin side up on baking sheet. Broil until skins are blackened, about 10 minutes. Remove peppers from oven and let cool. Peel over a bowl to collect juices; set peppers and juices aside.
  2. In a large pot over medium-high heat, warm oil. Add shallots, salt, cayenne pepper and cook about 3 minutes. Add broth and cauliflower. Bring to a boil, then lower heat to a simmer. Cover and cook 20 minutes. Add peppers with juices and cook, covered, 10 minutes. Purée in a blender and add sweetener. Add pepper to taste.
  3. Serve hot or cold, garnish with oil, chives and lemon, if you'd like.
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Baked Zucchini Chips

Baked Zucchini Chips
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Ingredients
  1. 1 zucchini, sliced in large rounds at an angle
  2. 2 egg whites
  3. 1 IP pk South Western Cheese Curls or Zippers
  4. 1/4 teaspoon salt and pepper
  5. Sprinkle of cayenne or crushed red pepper flakes
Instructions
  1. Preheat oven to 425 degrees. Pour egg white in one small bowel and finely crush IP South Western Cheese Curls or Zippers, cayenne, salt and pepper in another bowl.
  2. Dip the zucchini rounds in the egg white, then the crumb mixture, pressing down to adhere the crumbs to zucchini.
  3. Place on a wire rack coated with cooking spray on top of the cookie sheet, and bake for 30 min
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Curried Chicken Hand Rolls

Curried Chicken Hand Rolls
Serves 4
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Dressing
  1. ⅓ cup Walden Farms mayonnaise (75 g/ 2.7 oz)
  2. 2 cloves garlic, minced
  3. 2 tsp grated fresh ginger
  4. ½ tsp chili powder
  5. ½ tsp curry powder
  6. ¼ tsp turmeric powder
  7. ½ tsp sea salt
  8. freshly ground black pepper
Hand Rolls
  1. 1 ½ cups cooked chicken, shredded (210 g/ 7.4 oz)
  2. ¼ cup freshly chopped chives or spring onion
  3. 4 nori seaweed sheets
  4. 4 large eggs
  5. 2 tbsp olive oil (30 g/ 1.1 oz)
Instructions
  1. Prepare the dressing by mixing all the ingredients: Walden Farms mayo, minced garlic, grated fresh ginger, chili powder, curry powder, turmeric, salt and pepper.
  2. Place the cooked chicken in a bowl and add the dressing and freshly chopped chives or spring onion. Combine well using a fork and set aside.
  3. Meanwhile, prepare the omelettes. Crack one egg at a time into a bowl and season with salt. Whisk briefly and pour in a hot pan greased with some olive oil. Cook until the top is firm and opaque and then transfer into a plate. Repeat for the remaining three eggs and grease the pan slightly between each omelette. The shape doesn't have to be perfectly round.
  4. Assemble the rolls. Place one omelet on top of each nori sheet and top with a quarter of the curried chicken.
  5. Using your hands, starting from the bottom left corner, tightly roll into a cone shape. Wet the edges of the seaweed to seal. Repeat with the remaining ingredients. Eat immediately or store in the fridge for up to 3 days. The nori sheets get soft so if you prefer the wraps crispy, assemble the rolls just before serving.
Notes
  1. Each roll contains 23 grams of protein and 1.8 net carbs.
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