Who would have thought you could have crispy chicken fingers on Ideal Protein?? YES, it's true! Hits the spot when you're craving greasy diner food or the ol' drive-thru. Pairs well with Walden Farms honey mustard dressing!  Hope you enjoy it!!

                                                               CRISPY CHICKEN FINGERS

Ingredients:

-6 oz chicken tenderloins ( or breast sliced into strips that's what I did above)
- 1 beaten egg
- 1 IP packet of crushed Unrestricted Garlic Chips (using food processor (I love my NINJA) or rolling pin)
S+P to taste

Directions:

Preheat oven to 375. Line cookie sheet or jelly roll pan with foil. Coat chicken in egg. Then, roll chicken in crushed garlic chips. Place chicken on foil-lined pan. Cook for 15-18 minutes. Last minute, select "broil" this seals the chips to be extra crispy and golden brown! Remove from oven, and enjoy.

2013 is behind us, and for some of us-- it was a good year.  For me, I lost 40+ pounds, and gained years of my life back, quite literally--as I came out of the “obese” range of BMI and body fat. For others I know, they were ready to be done and over with the year that seemed to bring problem, or crisis after crisis. Whatever your take on 2013, I’m sure there were teachable moments. Things you learned from... some things you may do again, and other things not so much. 

 I posted my own honest reflection  (see below) of 2013 on Facebook:

"Mitch and I did our annual "year in review" conversation tonight. I don't usually reveal such personal details on FB, but I thought that my story may encourage others. For me, 2013 was the first year I actually submitted to bettering my physical, mental and spiritual health. With the encouragement of a dear friend, I agreed to pursue Christian counseling, and have been going for the last 10 months. It has been such a blessing, and an overwhelming "gift" to allow Gods redemptive healing take root in the broken places of my otherwise messy soul. To God be the glory, the shackles of anxiety have been broken, and I have learned how to truly cast my burdens onto The Lord. Lastly, I have finally owned the issue of obesity, and decided to not make excuses anymore, I've spent the last 5 months focused on getting "healthy" not skinny-- while I'm not at my goal weight, I'm almost there-- and that's a lot to be proud of, it is with Christ's strength not mine I have done this. Psalm 34:4 " God met me more than halfway, and freed me from my anxious fears.”

Some people sent comments of encouragement, and a few others  private messaged me, stating they too struggle with similar issues. I was so blessed to talk with some of them more about counseling, and others about Ideal Protein. Some of them even said that they were planning on starting IP in the New Year. That made me think about New Years Resolutions. I know so many of us (myself included) make resolutions year after year, and always come up short for one reason or another. In fact, businesses prey upon people like you and I for the “busy season” of “losing weight”. Gyms, diet pills, infomercials, work out DVDs and books are all the rage come January 1, and by March so many people have already failed the resolution they committed to for the entire year. Why is this? These people (myself included) are well intended, and motivated. 

I think its for several reasons, 1) people do not realize that the resolution will require sacrifice. This does not only mean sacrificing the junky carby food we like, but also our time; and at times social outings with others in order to accomplish our goal.  2) In America, we want results and we want them now. Impatience wins on this one. People simply are impatient with the process, and give up before they can fully see the results. Many times, we want impossible results in an impossible amount of time.  Now we all know, it most likely took a long time to gain weight over a period of time, why do we think its possible to drop it in such a short period of time? Makes no sense! 3) We lack self-discipline. It’s easy to join the “losing weight” bandwagon for New Years, millions of people do it, and those same people struggle with maintaining that resolution because, they (myself included) struggle with achieving results through self-discipline. We (myself included) instead make excuses: I don’t have time to exercise, I don’t have time to make my lunch to take to work, etc. 

I think if we’re honest with ourselves and set realistic and measurable goals, we can be successful with this year’s resolution-- whatever, that may be.  2014 can be the year, where a change is made! 

1. Make your goal(s) in  month increments, this way you can have accountability to ensure your on track to meet your goal. In addition, doing this allows for the natural ebbs and flows of life. 
2. Have friends, family, etc that are “in” on your goal- they can help encourage you towards your goal, and keep you honest.
3. Be kind to yourself. You will have bad days, you will have days you want to quit. Air it out, and start the next day. No guilt, no beating yourself up. Just get back in the saddle and start again!
4. Reward yourself in small ways when you reach one of your goals. This will make the accomplishment real. For me, its little things like- a new pair of jeans,  a sugar-free London Fog at Starbucks, or buying a new book I’ve been wanting to read. 
5. Believe in you! I know this sounds silly- but truly believing that you can accomplish whatever you have set out to do, will carry you farther than self-doubt and negative talk; especially when you feel like throwing in the towel. 

Thanks for reading friends, and Happy New Year to YOU! May it be filled with unexpected joy and blessings as you pursue your resolutions!

- Ideal Protein Tiffany 

I am a soup lover by nature. I love that its a complete meal, and so satisfying. For me, soup also naturally reminds me of favorite memories. I'm serious, for some reason a lot of happy times have been around a piping hot bowl of goodness. My first time experiencing white chicken chili was on a wintery cold night at a friend's house. Her mother served it with crispy french bread and butter. Simply tantalizing! Or, how about the first time, I tasted Delmarva Slippery Chicken and Dumplings- delectable! Let's not forget about potato soup- my husband and I's first anniversary dinner was a pot of potato soup in the pouring Maine rain by campfire-- that soup never tasted so delicious!

Ah hem, I digress. Well, now that I am doing IP the decadent, creamy, and oh so cheesy are off the list (for now!) so I'm delving into finding hearty and satiating soups that taste delicious and warm me up on a cold fall/winter's day. Last post, I made roasted red pepper soup - so good! I wanted to set out and make something to pack in those leafy greens that I typically stray from as I just have not developed a fine appreciation for yet... things such as cabbage, and kale. Kale is the "it" leafy green right now. Look in stores, and you will see: kale chips, kale tapenade, kale pesto, kale crisps, etc! The problem for me is I simply don't like it. I've had it sauteed, baked, crisped and it still just taste funky...until now. When,  I throw it in this soup it adds to the vitamin content, and is masked from me ( a former picky vegetable eater) as just a nother leafy green floating around.

This soup may not look the most appealing, but it does pack some flavors which include garlic and ginger. If you try it out, as always I would love your feedback!

Serves: 4 large bowls of soup ( so approximately 2c. of leafy greens per serving- IP friends!)
Ingredients:

1. 2 c. chopped cabbage ( I used Nappa because I had it on hand, others would work too)
2. 3 c. chopped spinach ( I used Northern, again it was in the fridge. Baby spinach works just as well)
3. 3 c. chopped kale
4. 1 large bulb of fennel- diced
5. 4 T. minced garlic
6. 3 T. tomato paste
7. 1 T. ground ginger
8. 48 oz. sugar-free chicken stock
9. 2-4 T. of EVOO
10. S+P to taste

Directions:
1. In large stock pot, heat EVOO on medium.
2. Once oil is hot and coats all sides of pot, add garlic. and fennel Sautee until golden brown.
3. Next, add the: chicken stock, and tomato paste.
4. Whisk all ingredients until, tomato paste is blend and broth forms a light red color
5. Add all remaining ingredients.
6. Simmer on low for 18-20 minutes.
7. Serve warm and ENJOY!

One of the best things about this soup, is its souper (pun intended) great to take to work. One pot, and you have 4-5 lunches for the week.  This soup travels well, and does not stink up the office!

Last night was a chilly one in the Northeast, I was craving a hearty soup.  I developed this recipe on the fly, and it turned out delicious!  It's super easy and SO delicious. For my non-ideal protein friends, this is DAIRY-FREE!

Roasted Red Pepper and Fennel Soup

Ingredients:

1. 2 lbs of roasted red peppers with skin removed-( about 5-6 large peppers cooked)
2. 1 finely diced large bulb of fennel
3. 2 T. minced garlic
4. 2 t. fresh thyme
5.  3 T. Extra Virgin Olive Oil
6. 2 T.  Tomato Paste
7. 5 c. sugar free chicken stock
8. 1/4 t. onion salt
9. 1/4 t. garlic salt
10.  Sea Salt + Pepper to taste



Directions:

1. Heat a medium sized stock pot over high heat.
2. Next, add olive oil. Allow oil to heat for 1 minute.
3. Then, add garlic, thyme, fennel and dried spices. Sautee  until golden brown.
4. Adjust heat of pan to medium, then add roasted peppers to pan.
5. Next, add tomato paste- blending it into all other ingredients in pan.
6. Finally, add chicken stock, and simmer for 10-13 min
7. Add S+P to taste.
8.  Lastly, remove soup from pot and place in blender ( I use my Ninja) and puree for 25-45 seconds.
9. Remove soup puree from Ninja, and serve warm.
10. Serve with optional garnishment, I used oregano.

ENJOY!

If you made this recipe, feel free to share it with others! As always please let me know how you enjoyed it and what you may change to give it a better/different taste!




~ Ideal Protein Tiffany

Here are TWO fantastic recipes that I make for my work lunches! When I first started IP, I bought the frozen bags of spinach or broccoli and would add my sea salt, and call it lunch ( along with an IP packet of choice, of course). Well that took all of a week to become boring! I never have been a fan of boiled, or microwaved veggies- I grew up with that style of cooking (can one even call it that?) and its what turned me off to vegetables completely (SORRY, MOM!). Since being on my own, and now a married lady trying to promote good nutrition to my husband I am all about trying new veggies and cooking techniques.  So what was I thinking reverting back to microwaved veggies in a bag? Answer: I wasn't!

With a little time, creativity and patience, you can have all your lunches ready for a week in under 2 hours,  including cooking time! I think that's fabulous-- and the best part-- you know EXACTLY what you're eating, NO CHEMICALS, no toxins and allows you to stay on protocol!

Back to the recipes, today I'm blogging about two very different recipes: (1) oldie but goodie, and (1) recently added into my routine. First, we have the comfort food of "loaded mash"- a delicious and seemingly creamy delight! This recipe's stunning ingredients are: cauliflower, sugar-free beef cooking stock, splash of milk, S+P, and my favorite ingredient- bacon! YUMM-O! The second, is a classic-- roasted brussel sprouts and bacon- it is SO crispy and delicious!
 
Both dishes are so favorites, I hope you enjoy them!

Oldie but Goodie: Cauliflower Mash with Crispy Bacon

Serving: Note this makes (6-7) servings, with each serving meeting the 2c. requirement of veggies per sitting

Ingredients:
(2) LARGE heads of cauliflower, chopped into large florets

1/4. c. of sugar-free (organic when possible) Beef Cooking Stock

6-7 slices of crumbled bacon (organic is best; at minimum nitrate free), cooked to your preference ( For those of you who would like a substitute, turkey bacon is fine, I've  comed to enjoy real bacon over the last few months, makes me feel like I'm not on a diet)

1/8 c. of 1%  milk ( I know, I know- we're allowed 1 oz a day-- if you consume this you may want to forego the milk throughout the week if you're a strict IP maniac like me; also note it is 1% protocol says FF, I have used this and not gained once throughout my journey, so what the hell? Live a little!)

S+P to taste

Directions:
1. Toss the cauliflower florets in a large stock/soup pot (see picture above) boil until a fork can easily cut through
2. Drain cauliflower
3. Next, you will want to do this in sections-- (unless you have commercial grade equipment, you can do this in one step). Place cauliflower, beef stock, milk into food processor or NINJA ( again, I love my ninja!). Pulse until pureed.
4. Add S+P to desired taste
5. Last, top  with 1-2 T of your crumbled bacon.
6. ENJOY!

I usually make prep individual servings into myDuralex/Pyrex; thus portioning myself 6-7 servings of lunches.

Note: If you do not eat all of this in 7 days, the cauliflower starts to go bad and does create an aftertaste, its best to consume within the first week.

NEW: IP Roasted Brussels & Bacon

Serving: Note this makes (6-7) servings, with each serving meeting the 2c.
requirement of veggies per sitting

Ingredients:
2 lbs. of brussels sprouts, halved
6-7 slices of bacon, cooked to desire texture
1 T. minced garlic
2-4 T. of oil/fat of your choice ( IP folks- I use the rendered bacon fat from my previous recipe, or EVOO)
sea-salt +pepper to taste.

Directions:

1. Preheat oven to 375 degrees.
2. In large mixing bowl, mix all ingredients.
3. Next, line 2 cookie sheets with tin foil.
4. Spread brussels over both cookie sheets, roast for 10 min.
5. Next, flip brussel sprouts, and roast for an additional 8 minutes.
6. Remove from oven, and enjoy! Yum!

I usually make prep individual servings into myDuralex/Pyrex; thus portioning
myself 6-7 servings of lunches.

Note: If you do not eat all of this in 7 days, the brussel sprouts start to go bad and 
creates a bit of an aftertaste, its best to consume within the first week.

This is a SUPER easy peasy way to get dinner on the table in under 20 minutes! 

Often times, my husband and I work different shifts, and I literally can not wait to eat until he gets home. He and others, say I become “hangry”--- definition: hateful, angry, hunger, starving. Anyone else become this way? I know I’m not the only one out there. Looking back its quite comical, but in the moment its just simply not fun to be around. Thus, many a night I prep my dinner when I walk in the door and eat by the time he comes home. I’ve gotten over the newlywed bliss of “we must eat together”. Now, instead of a raging hangry maniac-- I’m fed, and can sit with him as enjoys whatever bountiful feast I have prepared ( or sometimes on rare occasion, bought) for him. Everyone wins.

Ingredients:

1/2 lb.  raw gulf coast XLG shrimp  peeled ( if possible buy at least devained shrimp this will save you time)
2 T. fresh minced garlic
1-2 T. EVOO
3 c. fresh spinach
Squeeze fresh lemon
S+P to taste

Directions:
In a large saute pan over medium heat, heat the olive oil. Add the garlic and saute until it begins to soften. Add the shrimp and saute for 1 minute. Then add the remaining ingredients and simmer until the shrimp is cooked through and the flavors have combined, about 4 to 6 more minutes. Serve immediately.

ENJOY,
-Ideal Protein Tiffany

This is a fantastic (and sneaky) way to get in some of the required 4c. of veggies a day on protocol. SO easy and SO delicious!  ENJOY!

Ingredients

• 1 cup Zucchini, Grated
• 1  Egg
• ¼ c. shaved cauliflower
• 1 IP packet of Garlic & Herb Chips (crushed)
• Salt And Pepper

Preparation Instructions:

1. Preheat oven to 400ºF. Spray a mini-muffin tin with nonstick spray, set aside.
2. Grate the zucchini and then place it in a dish towel and squeeze out the excess water, like you would do with frozen spinach.
3. In a bowl combine, the egg, cauliflower, crushed IP chips, zucchini, salt and pepper.
4. Using a spoon or a cookie scoop, fill the muffin cups to the top.
5. Spray tops of tots with nonstick spray 
6. Bake for 15-18 minutes, or until the top is browned and set.


ENJOY~

This recipe can be changed to add whatever flavors you wish. I’ve done salted carmel, pumpkin spice, peppermint, chipotle.  ENJOY!


Ingredients:

1 IP Chocolate Drink 
6 oz water 
1 T. sugar-free peppermint syrup
1T. sugar-free chocolate syrup (Walden Farms)
2 T. unsweetened cocoa powder

Directions:

Shake all ingredients together in IP shaker. Next, pour blended ingredients onto wax paper  lined cookie sheet. Next, place cookie sheet  in freezer for about two hours, allowing bark to harden.  Use pizza cutter to make slices of bark, Enjoy!

This was a hellish week of cravings on Ideal Protein. I made chocolate covered toffee pretzels for a halloween function, and boy was I crazy for doing so! The smell permeated the house and I became quite the grouch since I could not partake! Next time, I will pick up a bag from the store (gasp, I know-- I too, hate buying pre-made items to take to a function) simply for the sake of keeping my sanity and willpower. While Halloween was a grump fest, I decided I would not let it get me down for the rest of the week ( and it did not- weigh-in day was today and I lost 3.6lbs!). 

SO, I came up with this recipe for dinner one night and apparently, I am obsessed with the ENDLESS possibilities of the  UNRESTRICTED garlic & herb chips!- I decided to shake things up a bit and do a “breaded chicken” - WOWZA, this will be a week night fav!

Ingredients:

1. (1) IP packet of Garlic & Herb Chips (crushed into crumbs- I use a ziploc bag and rolling pin)
2. 8 oz of chicken cutlets ( to make fresh, from breasts: see how to instructions, here) 
3. 2 t. EVOO, split in half
4. 2 T. fresh minced oregano
5. 2 T. fresh minced parsley
6. 1/2 c. basil leaves (washed)
7.  1 whole garlic roasted- (meat removed) (see recipe here)
8. 2 drops of lemon juice OR light squeeze of fresh small lemon
9. S+P (to taste)

Directions: 

1. Preheat oven to 400 degrees. 
2. In food processor, combine: basil, garlic, 1t. EVOO, lemon juice and S+P. Puree for 20 seconds. 
3. Next, in shallow medium-sized bowl combine: IP garlic & herb chips, with fresh oregano and parsley, thus forming a “bread crumb topping”.
4. On wax paper, lightly brush chicken cutlet with remaining EVOO.
5. Place EVOO side down in the combined “breadcrumb” topping. Press cutlet light into mixture, once this has been done remove cutlet from bowl and place on wax paper (breaded side down). 
6. Remove basil-garlic mixture from food processor, spoon 1-2 t. of puree onto (naked side) cutlet.
7. Next, lightly roll the chicken cutlet from smallest end, towards largest forming a “stuffed” chicken cutlet. 
8. Place chicken cutlet in lightly sprayed Jelly Roll Pan  or in rectangular 9x9 oven-safe stoneware.
9. Repeat steps 3-7 until all cutlets have been prepped (  8 oz should make between 4-6 stuffed chicken cutlets)
10. Spray cutlets lightly with PAM/ EVOO spray.
11. Bake in oven for 18-20 minutes, or until temperature of chicken is 190degrees. Breadcrumb topping should be light golden brown
12. Enjoy!

 A lot of my instagram posts are of this meal, so I thought I'd finally put up the recipe. This is my go-to dinner on the fly, dinner for one, and lazy-day dinner. SUPER simple and SO tasty, even after I've had it 50x (well, maybe not that often but you know what I mean).

Ingredients: 
 
(2) Jennie-O Regular Turkey Burgers frozen (not thawed), once cooked = 7oz, (or if you have more time, fresh ground turkey, 1 egg, italian seasoning, 1/2c. shaved cauliflower) 

(2) eggs (4oz total)
(2) slices of Bacon (1 oz) ( I love Applegate Sunday morning style)
(3) c. spinach (My IP Coach said to add a little more than the required 2c. as spinach reduces down quite a bit when cooked)
  
(1)  T. minced garlic
(1 or 2) T. EVOO
S+P- to taste

 While this meal is fast, its best if your inner line cook comes to play! What I mean is, if you have some hekp in the kitchen this meal can easily be done in under 10 minutes. Now who doesn't have time for that?!

Directions:

1. Place frozen burgers with S+P to taste,  on George Foreman ( or cook in skillet, as you normally would a hamburger) with temperature on "2" or "Medium"
2. Meanwhile, warm large  skillet  on  "Medium" heat with EVOO. Once, EVOO has warmed and is coating entire pan, add minced garlic (You want to hear the garlic sizzle as you place it in the skillet, this is how you know your pan is hot enough).
3. Add spinach with S+P to taste to large skillet, reduce heat to "low" and cover for about 3 minutes. 
4. Check back on your burgers cooking on the George Foreman. Flip to other side, add S+P if desired. Continue cooking on medium for 2-4 more minutes.
5. Head back to your large skillet, remove cover. Using a turner begin to sautee the spinach accordingly to your taste ( some like very bright or dark spinach- I like mine in the middle). Once this has been done, remove spinach from heat. At this point usually place spinach in a large salad bowl.
6. Next, check on your burgers. If cooked to your liking, remove burgers and place them with spinach in bowl.
7. Next add bacon to George Foreman: note it will cook quickly since it has been hot cooking the burgers.
8. Cook bacon according to desired texture ( I like mine crispy and cook it for approximately 3 min each side)
9. In small frying pan, coat pan with PAM ( or EVOO spray is my preference) .
10. Crack both eggs into small frying pan, and cook according to desired texture. I like over-easy as the yolk pairs nicely with the flavors of this dish. Set aside, once done.
11. Remove your bacon from George Foreman, and turn off the appliance.
12. Assemble the bacon, spinach and turkey to your liking. I usually layer the spinach, egg, burger, bacon, etx (see pic above).
13. Enjoy!