Main Dishes

Crispy Salmon or Chicken with Herb Salad

 Crispy Salmon or Chicken with Herb Salad

Ingredients

For 2 people ()

Recipe

  • 2 8 oz. Chicken or Salmon filets
  • 1 Fresh Lemon (cut into wedges)
  • 1 cup(s) Arugula leaves
  • 1 cup(s) Baby Spinach leaves
  • cup(s) Flat leaf Parsley
  • 1 cup(s) Cilantro leaves
  • 1 cup(s) Small Basil leaves
  • 1/2 cup(s) Fresh Mint leaves
  • 2 tablespoon(s) Olive Oil
  • 1 tablespoon(s) Fresh Lemon Juice
  • 1/2 teaspoon(s) Sea Salt (divided)
  • 1/2 teaspoon(s) Freshly Ground Black Pepper (divided)
  • 1 Cooking Spray
 

Crispy Salmon or Chicken with Herb Salad Directions

  1. Combine the arugula, parsley, cilantro, basil and mint in a large bowl. Cover and refrigerate.
  2. Combine the olive oil, juice, 1/4 teaspoon salt, 1/4 teaspoon pepper and garlic. Whisk to combine.
  3. Heat a large cast-iron skillet (fish) or regular skillet over medium-high heat. Coat the pan with cooking spray.
  4. Sprinkle the filets with remaining 1/4 teaspoon salt and remaining 1/4 teaspoon pepper.
  5. Place fillets, skin side down, in pan and cook for 5 minutes.
  6. Turn fillets over and cook for another 2 minutes or until done.
  7. Add the arugula mixture to plates. Top with a fillet and drizzle with the lemon juice mixture. Serve with lemon wedges.

 

American Pancakes

American Pancakes

Ingredients

For 4 people ()

Recipe

  • 1 ITG Honey Nut Cereal, crushed
  • 2 Egg whites
  • 1/4 teaspoon(s) baking powder
  • 1/4 teaspoon(s) vanilla extract
  • 1 pinch(es) Cinnamon
  • 1 pinch(es) Nutmeg

American Pancakes Directions

  1. Beat together in a small bowl the egg whites and vanilla extract.
  2. In another bowl, mix the cereal package with the baking powder, cinnamon and nutmeg.
  3. Pour dry mix into egg mixture and combine.
  4. Cook in a pan as you would pancakes, using either no-stick cooking spray or coconut oil.
  5. You can use the Walden Farms Pancake syrup, just be sure to watch serving size.

Asian Turkey Meatballs

Asian Turkey Meatballs

Ingredients

For 2 people ()

Recipe

  • 1 pound(s) Ground turkey
  • 1/4 cup(s) Fresh cilantro, chopped
  • 1 teaspoon(s) Fresh lime juice
  • 1 teaspoon(s) ginger, minced
  • 1 Garlic clove, minced
  • 1 ITG Cream of Chicken Soup Mix
  • 1 teaspoon(s) Bragg’s Liquid Aminos (optional)
  • 2 teaspoon(s) Olive oil
  • Sea salt, freshly cracked pepper and chopped scallions to taste

Asian Turkey Meatballs Directions

  1. Preheat the oven to 500 degrees.
  2. Coat a baking dish with cooking spray.
  3. Combine the ground turkey, lime juice, cilantro, ginger, garlic, soup packet, liquid aminos, olive oil, sea salt and freshly cracked pepper, to taste together in a large bowl. Gently mix the ingredients until well combined.
  4. Shape 1/4 cup of mixture into a ball then place into the baking dish. Repeat with the remaining meat.
  5. Place the meatballs into the oven and bake until cooked through, about 15 minutes.
  6. Serve immediately with Walden Farms Asian Dressing as dipping sauce if desired and sprinkle with scallions.
  7. Enjoy!

Baked Tomato Turkey

Baked Tomato Turkey

Ingredients

For 2 people ()

Recipe

  • 1 pound(s) Turkey Breasts
  • 10 cherry tomatoes
  • 4 tablespoon(s) apple cider vinegar
  • 4 tablespoon(s) olive oil
  • 1 teaspoon(s) dried basil
  • 1 teaspoon(s) dried thyme
  • 1 pinch(es) sea salt and pepper to taste

Baked Tomato Turkey Directions

  1. Preheat oven to 400 degrees F
  2. In a baking dish, add tomatoes, olive oil, vinegar, herbs and mix well.
  3. Bake for 40 mins

Bang Bang Shrimp

 

Bang Bang Shrimp

Ingredients

For 4 people ()

Recipe

  • 1 pound(s) shrimp, peeled and deveined
  • 3/4 cup(s) Walden Farms Mayo
  • tablespoon(s) hot sauce
  • 1/2 teaspoon(s) red pepper flakes
  • 2 tablespoon(s) olive oil
  • 1 pinch(es) garlic powder & pepper to taste

Bang Bang Shrimp Directions

  1. Lay the shrimp out on a cutting board and season with garlic powder, salt and pepper.
  2. Heat the oil in a skillet over medium heat.
  3. While you're waiting for the oil to heat up, combine the mayo, hot sauce and red pepper flakes in a medium sized bowl.
  4. Once the oil is hot, add the shrimp, stirring frequently.
  5. When the shrimp are done, about (3-5 minutes) add them to the sauce bowl and stir until coated.
  6. Serve over some butter lettuce, enjoy!

BBQ Chicken Pizza

BBQ Chicken Pizza

Ingredients

For 1 people ()

Recipe

  • 1 package ITG Plain Pancake Mix
  • garlic powder to taste
  • Italian Spices to taste
  • 1/4 cup(s) diced red onion
  • 4 ounce(s) low-sodium grilled chicken strips
  • Walden Farms Ranch or Bleu Cheese for dipping
  • 2 tablespoon(s) Walden Farms BBQ Sauce

BBQ Chicken Pizza Directions

  1. Spray pan with olive oil and heat on stove
  2. Prepare ITG Plain Pancake Mix according to directions but add a bit more water to make thinner crust; add spices.
  3. Pour mix into pan and bake pancake until firm, flipping halfway through
  4. Spread BBQ Sauce on top of crust
  5. Top with chicken and red onion (include any veggies of your choice)
  6. Dip in Walden Farms Ranch or Bleu Cheese and enjoy!
  7. Recipe courtesy of Val from Total Health Chiropractic in Tampa

Buffalo Chicken Dip

Buffalo Chicken Dip

Ingredients

For 1 Batch(es) ()

Recipe

  • 1 Head of cauliflower (chopped)
  • 1/2 cup(s) chicken stock
  • 1/2 lemon, juiced
  • 2 teaspoon(s) extra virgin olive oil
  • 4 tablespoon(s) Walden Farms Amazin Mayo
  • 8 ounce(s) shredded chicken
  • sea salt and black pepper
  • Franks Buffalo Sauce to taste

Buffalo Chicken Dip Directions

  1. Add raw cauliflower to a large pan with 1/2 cup of chicken stock.
  2. Bring to a boil, cover and let simmer until cauliflower is very tender. Allow cauliflower to cool off.
  3. In a food processor combine olive oil, lemon juice, Amazin Mayo, salt and pepper, and Frank’s Buffalo Sauce (add as much or as little as desired).
  4. Allow the processor to move more freely by adding chicken stock as needed.
  5. Puree until smooth, then mix in chicken by hand.
  6. For Dipping, make Flat Bread Crackers (click for recipe) or use cucumbers or celery.
  7. Add Walden Farms Ranch or Blue Cheese Dressing for extra flavor.

Cauliflower Chicken Fried Rice

Cauliflower Chicken Fried Rice

Ingredients

For 4 Servings(s) ()

Recipe

  • 2 tablespoon(s) chopped scallions for garnish
  • 1 Head of Cauliflower (grated)
  • 2 tablespoon(s) minced garlic
  • 4 tablespoon(s) Olive Oil
  • 4 tablespoon(s) Low Sodium Soy Sauce
  • 1 pinch(es) Sea Salt to taste
  • 1 pinch(es) Black Pepper to taste
  • 4 cup(s) Mixed approved veggies
  • Chopped Grilled Chicken, can be precooked (or other protein)

Cauliflower Chicken Fried Rice Directions

  1. Pre-cook chicken or other lean protein if needed.
  2. Grate cauliflower using a food processor or blender. If you don’t have either, you can use a cheese grater. Or purchase pre-riced cauliflower from the store.
  3. Dice the other ingredients you want to add into the fried rice. 
  4. Add oil to frying pan on medium heat. 
  5. Add in the garlic and begin to brown. Then add in all the other ingredients, except the cauliflower (if using onions, make sure to not caramelize.)
  6. Add low sodium soy sauce.
  7. When the veggies/meat are about done, add in the grated cauliflower and combine everything. Cook 5-10 minutes, until cauliflower "rice" meets desired consistency.
  8. Make a hole in the center of the fried rice and add in an egg. Mix everything together. Add sea salt and pepper to taste and add optional scallions on top for garnish if desired.
  9. Each serving should be about 2 cups of vegetables and 5-8 ounces of protein; add a salad for a complete dinner.

Cabbage Casserole

Cabbage  Casserole

Ingredients

For 4 people ()

Recipe

  • 1 pound(s) Extra lean ground beef
  • 3 fresh mushrooms, diced
  • 2 dash(es) Onion powder and garlic powder - to taste
  • 2 dash(es) Sea salt and black pepper to taste
  • 1 cup(s) Grated Cauliflower
  • 1/2 head of medium sized cabbage, sliced into pieces
  • 1 large can tomatoes, drained, no sugar, pureed in blender

Cabbage Casserole Directions

  1. Preheat oven to 350 degrees f.
  2. Brown the ground beef with the mushrooms and seasonings.
  3. Steam cauliflower, add cauliflower to hamburger and mix in food processor to desired consistency.
  4. Chop the cabbage into pieces and steam until almost cooked, wilted not crispy.
  5. Layer the hamburger mixture with the cabbage into a casserole dish.
  6. Pour the pureed tomatoes over the casserole and bake at 350 f for 45 minutes.

Cauliflower Tortillas

Cauliflower Tortillas

Ingredients

For 2 people ()

Recipe

  • 1 Medium Head of Cauliflower
  • 3 Eggs or 4 Egg Whites
  • 1 pinch(es) Sea Salt/Black Pepper (to taste)

Cauliflower Tortillas Directions

  1. Preheat oven to 375 degrees. 
  2. Use a food processor, blender, or hand grater to grate the cauliflower into a crumb-like texture. 
  3. Microwave the cauliflower for 5 minutes, stirring a little halfway through.  [If you don’t want to use a microwave for Step 3]
  4. Move the grated cauliflower to a pan and add 1/4 cup of water. Cover the pan and steam over medium-high heat for about 8-10 minutes. Just make sure to stir half-way through to avoid the cauliflower from burning.
  5. Keep in mind that you will have a bit more water to squeeze out.  Place the now-cooked cauliflower in a kitchen towel, that is on top of a sieve, on a bowl. Make sure to drain as much excess water as possible. There is surprisingly A LOT of water in cauliflower. 
  6. Mix the drained cauliflower and eggs until smooth. 
  7. Place the mixture on a baking sheet into circles at about 1/4” thick. 
  8. Bake for 10 minutes. Flip. Bake for another 5-7 minutes. This is important to dry out the tortilla. 
  9. Move the tortillas to a cooling rack to cool, so the bottom does not become soggy.
  10. Eat with greens, grilled chicken, steak strips or another protein of your choice.
  11. Credit  Recipe & Photo :    3 Fat Chicks/HappyChomp.com

Cauliflower Flatbread Pizza

Cauliflower Flatbread Pizza

Ingredients

For 4 people ()

Recipe

  • 1 head cauliflower
  • 8 cherry tomatoes, sliced
  • 4 fresh basil leaves
  • 1 pinch(es) rosemary
  • 1 pinch(es) oregano
  • 1 tablespoon(s) minced garlic
  • 3 egg whites
  • 1 pinch(es) salt and pepper to taste
  • 1 extra virgin olive oil
  • 1/4 cup(s) shredded mozzarella (Step 2 & 3 only)

Cauliflower Flatbread Pizza Directions

  1. Cut large head of cauliflower into four quarters. Microwave on high for 2-4 minutes to slightly soften.
  2. With a large cheese grater, grate the floret ends of the cauliflower down to the stems. You may include some stem pieces but it gets harder to shred them with the grater. Complete this for all four quarters. Alternately, you may use a food processor to chop all chunks into small rice-sized pieces. Do not allow the cauliflower to be too wet. Pat down with paper towel if needed to remove some moisture.
  3. In a bowl, combine the cauliflower "rice" with 3 egg whites and all seasonings. (Step 2 & 3 may add cheese directly to mixture.) Use hands to make into a wet dough.
  4. Line a cookie sheet or pizza stone with parchment paper and spray or brush with olive oil. Make sure to cover corners and edges well. Pour the cauliflower dough mixture onto the paper and spread flat with hands to form a circle on the pizza stone or fill the entire cookie sheet.
  5. Bake at 425 for 20-30 minutes, until the flatbread becomes a deep golden brown on top. Remove from oven and allow to cool and solidify for a few minutes. The bread will be a bit spongy and flexible. Leave in oven extra time if wanted, but keep a close eye so it does not begin to burn.
  6. Add tomatoes, basil, and other desired toppings, and place in oven for 10 additional minutes. (Step 2 & 3 may sprinkle cheese on top.)
  7. Remove from oven, allow to cool for 5 minutes and cut into slices. Enjoy guilt-free flatbread pizza anytime, and each slice counts toward your vegetable intake for the day! You may use Walden Farms sauce. The photo shows a pesto sauce I made and drizzled on the flatbread as a base. Enjoy!
  8. Recipe and Photo by ITG Wellness Coach Joe

Chicken with Rice Vinegar Sauce

Chicken with Rice Vinegar Sauce

Ingredients

For 2 people ()

Recipe

  • 2 6oz chicken breasts
  • 1/4 teaspoon(s) sea salt
  • 1/8 teaspoon(s) black pepper
  • 1 teaspoon(s) olive oil
  • 1/4 cup(s) minced shallots
  • 1/2 cup(s) fat free low sodium chicken broth
  • 2 tablespoon(s) rice vinegar
  • 1 tablespoon(s) skim milk
  • 1/2 tablespoon(s) chopped fresh parsley

Side dish

  • 4 cup(s) arugula
  • 1 cup(s) thinly sliced fennel (vertical)
  • 1 cup(s) fresh flat leaf parsley
  • 1 tablespoon(s) olive oil
  • 1 tablespoon(s) rice vinegar
  • 1 teaspoon(s) whole grain mustard
  • 1 teaspoon(s) Walden Farms Pancake Syrup
  • 1/4 teaspoon(s) black pepper
  • 1/8 teaspoon(s) sea salt

Chicken with Rice Vinegar Sauce Directions

  1. Chicken/Turkey Instructions: Sprinkle protein with salt and pepper
  2. Heat oil in large nonstick skillet over medium-high heat, add chicken, cook for 4 minutes on each side, remove from pan and keep warm
  3. Add shallots to pan and saute 1 minute - stir in chicken broth and vinegar and cook for 2 minutes
  4. Add skim milk, cook 1 minute
  5. Serve sauce with the chicken, sprinkle with parsley
  6. Fennel and Parsley Salad Instructions: Combine arugula, fennel and parsley in bowl
  7. Combine oil, vinegar, mustard, maple syrup, pepper, and salt in bowl and whisk
  8. Drizzle oil mixture over arugula and toss to coat - place on side of chicken or place chicken on bed of arugula
  9. Recipe and photo courtesy of Karrie Thomson of Reliant LifeWorks

Crab Cakes

Crab Cakes

Ingredients

For 2 people ()

Recipe

  • 1 pound(s) Crab Meat
  • 3 Egg Whites
  • 2 tablespoon(s) Walden Farms Honey Mustard Mayo
  • 1 pinch(es) Sea Salt
  • 1 pinch(es) Ground Black Pepper
  • 1 tablespoon(s) Dijon Mustard (to taste)
  • 1 pinch(es) Old Bay Seasoning (to taste)
  • 1 Packet ITG White Cheddar Crisps

Crab Cakes Directions

  1. Mix all ingredients together.
  2. Form cakes and cook in pan or broiler till golden brown. About 20 minutes.
  3. Enjoy with WF seafood sauce or allowed sauce of your choice.
  4. Substitute Sour Cream & Fine Herb Zippers for White Cheddar Crisps, if desired.
  5. Credit: 3 Fat Chicks

Creamy Broccoli Soup

Creamy Broccoli Soup

Ingredients

For 1 people ()

Recipe

  • 1 Packet ITG Cream of Chicken Soup (or ITG Cream of Mushroom Soup)
  • 1 cube chicken or vegetable broth, low sodium
  • 1 head of broccoli
  • 1 fresh ground black pepper
  • freshly chopped chives

Creamy Broccoli Soup Directions

  1. Bring a pot of water to a boil and add some Sea Salt to taste.
  2. Blanch broccoli for about 2 minutes in the pot of water, and immediately remove, drain, and chill in an ice water bath.
  3. In blender pour 2 cups of cold water, broccoli, ITG Cream of Chicken Soup Mix (or ITG Cream of Mushroom Soup Mix). Blend until smooth.
  4. In 2 cups of boiling water, dissolve the broth cube or powder and then add to broccoli soup mixture.
  5. Garnish with thinly sliced chives and freshly ground black pepper.

Creamy Spinach Soup

Creamy Spinach Soup

Ingredients

For 1 people ()

Recipe

  • 1 bag baby spinach
  • 3 cup(s) water
  • Sea Salt
  • 1 garlic powder
  • 1 onion powder
  • 1 tablespoon(s) dried dill, optional
  • 1 Packet ITG Cream of Chicken Soup (or ITG Cream of Mushroom Soup)

Creamy Spinach Soup Directions

  1. Boil 3 cups of water with Sea Salt. Once boiling, turn off heat and add baby spinach until it wilts.
  2. Drain water from spinach quickly, run under cold water, and squeeze any remaining water out.
  3. Make ITG Cream of Chicken (or ITG Mushroom Soup) as directed. Subtract a couple ounces of water if desired to thicken soup.
  4. Add to blender along with half of the wilted spinach and all seasonings. Blend until smooth.
  5. Place the remaining wilted spinach in a large soup bowl and pour creamy spinach soup mixture on top. Enjoy!

Creamy Tomato Pasta

Creamy Tomato Pasta

Ingredients

For 1 people ()

Recipe

  • Package ITG Pasta
  • 2 fl. oz. Skim Milk
  • 1/4 cup(s) Tomato, small dice
  • 1 Green Onion, chopped
  • 4 Asparagus, chopped
  • 1/2 cup(s) Spinach
  • 1 teaspoon(s) Garlic Powder
  • 1 teaspoon(s) Old Bay
  • 1/2 teaspoon(s) Cumin
  • 1/8 teaspoon(s) Sea Salt and Cracked Black Pepper, to taste
  • 2 tablespoon(s) Olive Oil, as needed

Creamy Tomato Pasta Directions

  1. Begin boiling water on stove for pasta. Meanwhile gather your other ingredients and start chopping your vegetables. Remove stems from spinach, chop tomato, green onion, and asparagus.
  2. Cook pasta 5-10 minutes depending on how firm you would like the pasta.
  3. In a sauté pan add your oil. Set stove to medium heat. Add your chopped vegetables and cook 3-4 minutes until asparagus is a bright green.
  4. Reduce heat to low, and add your skim milk to your sauté pan with your vegetables in. Cook until milk is heated/warm. Make sure you do not boil your milk. 
  5. Add pasta to the sauté pan, along with your seasonings and enjoy!

Easy Cheesy Bread

Easy Cheesy Bread

Ingredients

For 1 Batch(es) ()

Recipe

  • 1 tablespoon(s) dried chives
  • 1 packet ITG Cheesy Cheddar
  • 2 egg whites (or 1 egg for denser bread)
  • 1 teaspoon(s) olive oil
  • 1/8 teaspoon(s) baking powder
  • 1/8 teaspoon(s) oregano
  • 1/8 teaspoon(s) basil
  • 1/8 teaspoon(s) garlic powder
  • 1 pinch(es) sea salt

Easy Cheesy Bread Directions

  1. Heat oven to 350 degrees.
  2. In a bowl, combine soup mix powder and all spices. Stir until combined well.
  3. Add egg whites and olive oil to bowl and mix well into batter.
  4. Pour cheese batter into mini muffin pan (makes 6). For more servings, double the ingredients and use a small loaf pan coated with cooking spray.
  5. Bake for about 15 minutes until golden brown. Test center of bread for doneness by pushing with finger to see if it bounces back.

Fish Steaks with Grilled Fennel, Red Peppers, and Onions

Fish Steaks with Grilled Fennel, Red Peppers, and Onions

Ingredients

For 4 people ()

Recipe

  • 1/4 cup(s) extra virgin olive oil
  • 2 tablespoon(s) fresh lemon juice
  • 1 tablespoon(s) chopped fresh oregano
  • 1 1/2 teaspoon(s) chopped fresh rosemary
  • 1/2 teaspoon(s) coarse sea salt
  • 1/2 teaspoon(s) freshly ground pepper
  • 2 small fennel bulbs,tops removed,bulbs quartered through root ends
  • 2 red bell peppers,seeded and quartered
  • 2 sweet onions, cut into 1/2 inch thick slices
  • 6 fl. oz. cut 1 inch thick of grouper, flounder, cod
  • 4 lemon wedges

Fish Steaks with Grilled Fennel, Red Peppers, and Onions Directions

  1. Combine oil, lemon juice, oregano, rosemary, salt, pepper, and garlic.
  2. Heat an outdoor gas grill, or prepare coals for a charcoal grill for direct grilling over medium-high heat. Brush the cooking grates clean and oil the grill rack. Brush vegetables with oregano-oil mixture and grill until just softened and lightly charred, about 12 minutes, turning several times. Remove to a platter; loosely cover to keep warm.
  3. Brush cooking grates clean and re-oil grill rack. Brush fillets with more oregano oil and grill 10 minutes, turning once, or until just opaque but still moist in the center. Serve drizzled with extra-virgin olive oil, if desired, and with lemon wedges.

Gingery Broccoli and Beef

Gingery Broccoli and Beef

Ingredients

For 4 people ()

Recipe

  • 2 tablespoon(s) Olive Oil
  • 2 Cloves Garlic (minced)
  • 1 pound(s) Petite Sirloin or Filet steak (cut into thin strips)
  • 2 tablespoon(s) Fresh Lemon Juice
  • 2 teaspoon(s) Fresh Grated Ginger
  • 2 teaspoon(s) Freshly Ground Black Pepper
  • 1/2 teaspoon(s) Red Pepper Flakes
  • 1/2 cup(s) Low Sodium Chicken Broth
  • 2 cup(s) Broccoli Florets
  • 1 Green Onion (finely sliced)
  • 2 tablespoon(s) Low Sodium Soy Sauce (optional)

Gingery Broccoli and Beef Directions

  1. Heat the 1/2 Tbs olive oil and garlic in a large skillet over medium-high heat.
  2. Add the sliced beef and 1/4 tsp sea salt, and brown. Remove beef from pan to a side dish, and get rid of excess juice left in pan.
  3. In a small bowl mix lemon juice, grated ginger, freshly ground black pepper and red pepper flakes with 1/4 cup broth. (May use some low sodium soy sauce for a more Asian dish).
  4. Heat pan again over medium heat. Add 1 tsp olive oil when pan is hot.
  5. Add broccoli to the pan. Pour liquid ingredients on top and toss to coat.
  6. Cook over medium heat until broccoli is tender.
  7. Return the beef to the pan and add the green onions. Add the extra chicken broth if preferred.
  8. Stir beef in until it’s coated with sauce, and let simmer for a few minutes until beef warmed through.  Serve and enjoy.

Grilled Portobello Mushrooms

Grilled Portobello Mushrooms

Ingredients

For 6 Servings(s) ()

Recipe

  • 6 Large Portobello Mushrooms
  • 1/4 cup(s) Olive Oil
  • 1 teaspoon(s) Salt
  • 1/2 teaspoon(s) Black Pepper
  • 1/2 teaspoon(s) Garlic Powder
  • 1/2 teaspoon(s) Fresh Thyme

Grilled Portobello Mushrooms Directions

  1. Preheat gas grill to medium-high heat. Clean grates.
  2. Prepare Portobello mushrooms by removing the stems. You can cut them with a knife. Using a spoon, scrape down the gills of each mushroom. 
  3. Season on both sides with salt, pepper, garlic powder and thyme (optional). Brush with olive oil on both sides.
  4. Place mushrooms on the grill, stem side up and grill for 5-7 minutes, until the liquid on top has almost evaporated. Flip and grill for 5-7 more minutes.

ITG Waffles

ITG Waffles

Ingredients

For 2 Servings(s) ()

Recipe

  • 1 Packets ITG Pancake Mix (plain or chocolate chip)
  • 1 packet ITG Oatmeal mix of your choice
  • 6 ounce(s) water

ITG Waffles Directions

  1. In a mixing bowl, combine ITG Plain Pancake / Chocolate Chip Pancake mix, ITG Apple Cinnamon / Maple Brown Sugar Oatmeal mix, and 6 ounces of water
  2. Stir well and add water if necessary to create a thin batter
  3. Pour batter into waffle iron and cook until browning begins
  4. Half of the waffle mix will be equivalent to 1 ITG Food; save other half of waffle(s) for another meal in refrigerator

Mexican Zucchini Skillet

 

Mexican Zucchini Skillet

Ingredients

For 4 Servings(s) ()

Recipe

  • 2 Medium Zucchini- halved, quartered or spiraled
  • 1 1/2 pound(s) Ground Turkey
  • 2 Garlic Cloves- minced
  • 1 cup(s) Tomatoes- diced
  • 1 Green Chili Pepper- diced
  • 1 tablespoon(s) Chili Powder
  • 1 teaspoon(s) Ground Cumin
  • 1 teaspoon(s) Salt
  • 1/2 teaspoon(s) Black Pepper
  • 1/2 teaspoon(s) Onion Powder
  • 1/4 teaspoon(s) Crushed Red Pepper Flakes

Mexican Zucchini Skillet Directions

  1. Cook over medium heat ground turkey, minced garlic, salt and pepper until turkey is browned
  2. Add tomatoes, chili pepper and the remaining spices. Cover and simmer on low heat for about 10 minutes
  3. Add zucchini and cover. Cook for about 10 more minutes until zucchini is cooked but still a little firm
  4. Can add cilantro for optional garnish

Meat and Veggie Meatballs

Meat and Veggie Meatballs

Ingredients

For 4 people ()

Recipe

  • 1 pound(s) ground turkey or beef
  • 2 egg whites
  • 1/4 cup(s) dried or fresh parsley
  • teaspoon(s) sea salt and fresh ground pepper
  • 1/2 teaspoon(s) paprika
  • 1 teaspoon(s) onion powder
  • teaspoon(s) minced or fresh garlic
  • 3/4 cup(s) grated zucchini
  • 3/4 cup(s) grated cauliflower
  • 1/2 cup(s) mushroom or spinach or both

Meat and Veggie Meatballs Directions

  1. Mix ingredients together, make into balls.
  2. Place into non-stick baking sheet & bake at 425 degrees for 20 mins.
  3. These are delicious just like this or you can add more veggies.
  4. It makes a lot of meatballs so stick the extras in the freezer for a quick meal later.

Mushroom and Spinach Frittata

For All Stages of the ITG Diet Plan

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Mushroom and Spinach Frittata

Ingredients

For 4 people ()

Recipe

  • 2 tablespoon(s) extra virgin olive oil
  • 1 10 ounce bag pre-sliced mushrooms
  • 1 teaspoon(s) Sea Salt
  • 1 teaspoon(s) freshly ground pepper
  • garlic cloves (to taste), minced
  • 1 16 ounce bag baby spinach, rinsed
  • 8 egg whites
  • 2 tablespoon(s) skim milk

Mushroom and Spinach Frittata Directions

  1. Heat 1 tablespoon of the olive oil over medium-high heat in a heavy 10 or 12 inch nonstick skillet and add the mushrooms.  Cook, stirring or tossing often, until they begin to sweat and soften, 3 to 5 minutes.  Add salt, pepper and the garlic, stir together until the garlic is fragrant, 30 seconds to a minute.  Add the spinach, a handful at a time and stir until wilted. Turn up the heat and let any excess liquid evaporate from the pan, then remove from the heat.  Taste and adjust seasoning.
  2. Beat the eggs in a large bowl (you can do this while the mushrooms are cooking). Stir in salt and pepper to taste, the milk, and the mushroom and spinach mixture.  
  3. Heat the remaining olive oil over medium-high heat in the skillet until it feels hot when you hold your hand about 1 inch above it.  Drop a bit of egg into the pan and if it sizzles and cooks at once, the pan is ready.  Pour in the egg mixture, scraping all of it in with a rubber spatula.  Swirl the pan to distribute the eggs and filling evenly over the surface.  Shake the pan gently, tilting it slightly with one hand while lifting up the edges of the frittata with the spatula in your other hand, to let the eggs run underneath druing the first few minutes of cooking.  Once a few layers of egg have cooked turn the heat down to low, cover (use a pizza pan if you don't have a lid that will fit your skillet), and cook 10 minutes, shaking the pan gently every once in a while.  From time to time remove the lid and loosen the bottom of the omlet with a spatula, tilting the pan so that the bottom doesn't burn.  It will however turn golden.  The eggs should be just about set though there will be a layer on the top that is not.
  4. Meanwhile, heat the broiler.  Uncover the pan and place under the broiler, not too close to the heat, for 1 to 2 minutes, until the top sets, watching very carefully to make sure the top doesn't burn (at most, it should brown very slightly and puff under the broiler).  Remove from the heat, shake the pan to make sure the frittata isn't sticking and allow it to cool for at least 5 minutes and for up to 15 minutes.  It can be a little runny in the middle if you like it that way. Loosen the edges with a spatula.  Carefully slide from the pan onto a large round platter.  Cut into wedges. Serve hot, warm, room temperature, or cold.
  5. Credit: The New York Times

Rosemary Ginger Salmon over Zucchini Pasta

Rosemary Ginger Salmon over Zucchini Pasta

Ingredients

For 2 people ()

Recipe

  • 2 Fresh Salmon fillets
  • 2 teaspoon(s) Orange Ginger Seasoning
  • 1 Sprig Rosemary
  • 2 Zucchini, cut into pasta
  • 2 Yellow Summer Squash, cut into pasta
  • 1 tablespoon(s) Extra Virgin Olive Oil
  • 1 1/2 teaspoon(s) Garlic and Herb Seasoning
  • Sea Salt and Black Pepper to taste

Rosemary Ginger Salmon over Zucchini Pasta Directions

  1. Clean and preheat grill for salmon. Lightly season salmon fillets with orange ginger seasoning and rosemary
  2. Grill salmon until opaque and flaky. There should be a crispy layer on the outside. Set aside and keep warm
  3. Heat olive oil in saute pan over medium heat
  4. Place zucchini pasta in saute pan. Season pasta with garlic and herb seasoning. Saute until pasta is tender (3-5 minutes)
  5. Serve pasta warm on plate and top with salmon fillets
  6. Recipe and photo courtesy of HuffPost Taste

Sandwich Pockets

Sandwich Pockets

Ingredients

For 1 people ()

Recipe

  • 1 Packet ITG Plain Pancake mix
  • 2 pinch(es) sea salt
  • 1/8 teaspoon(s) dried basil
  • 75 mL water

Sandwich Pockets Directions

  1. Heat oven to 350 degrees.
  2. Mix ingredients together and make a semi thick batter.
  3. Pour mixture into a nonstick pie plate or use cooking spray on regular pan.
  4. Bake about 20 minutes, remove from oven and cool.
  5. Cut into 2 half circles, then open each like a pita pocket.
  6. Fill with your choice of ingredients, shredded lettuce, cucumber, green peppers, ground beef, seasonings, whatever you like. Enjoy!

Spaghetti Squash Crusted Quiche

Spaghetti Squash Crusted Quiche

Ingredients

For 6 Servings(s) ()

Recipe

  • 3 cup(s) Cooked Spaghetti Squash
  • 1 cup(s) Fresh Asparagus- chopped into 1 inch pieces
  • 1/2 Small Onion- diced
  • 1 cup(s) Mushrooms
  • 2 Garlic Cloves- minced
  • 1 teaspoon(s) Olive Oil
  • 5 Eggs
  • 1 cup(s) Skim Milk
  • 1/2 teaspoon(s) Sea Salt
  • 1/4 teaspoon(s) Pepper

Spaghetti Squash Crusted Quiche Directions

  1. Preheat oven to 400ºF
  2. Heat the olive oil in a pan over medium heat, sauté onion and garlic for several minutes, until the onion is soft but not caramelized
  3. Add the asparagus and mushrooms, continue to sauté until the asparagus has turned bright green and is soft but not limp
  4. Whisk together the eggs, milk, salt, and pepper
  5. Grease a pie pan. Press the cooked spaghetti squash to the sides and bottom of the pan, forming an even crust
  6. Pour the egg mixture into the pan
  7. Add the vegetable mixture; be sure it sinks in
  8. Bake for 40 minutes until quiche is firm
  9. Can use other veggies if desired
  10. **Note- Spaghetti squash is occasional during Step 1 of the ITG Diet Plan**
  11. **Note- During Step 1, maximum amount of skim milk per day 4 oz- following serving size for this recipe is approximately 1.3 oz per serving**

Sunny Side Up Portobellos

Sunny Side Up Portobellos

Ingredients

For 1 people ()

Recipe

  • 2 Whole Eggs
  • 1 Good size Portobello Mushroom
  • 4 Egg Whites (liquid egg white ok)
  • 1 pinch(es) Black Pepper
  • 1 pinch(es) Sea Salt
  • 1 pinch(es) Thyme
  • 1 tablespoon(s) Olive Oil

Sunny Side Up Portobellos Directions

  1. Clean the Portobello mushroom caps with a damp cloth, remove the stem and scrape out the gills so you have a well deep enough for the egg.
  2. Rub a little bit of olive oil on the outside of the mushroom to help it cook and keep it from sticking to the pan.
  3. Arrange the caps on a baking sheet.
  4. Crack each egg into a small bowl and then carefully slide it onto a mushroom cap.
  5. Sprinkle with black pepper and fresh herbs of choice, can use parsley or thyme.
  6. CAREFULLY place the baking pan into the pre-heated 375 degree F oven and bake for 20-30 minutes. The amount of time required depends on how thick your mushrooms are and how done you like your eggs.

Turkey Sliders w/ Zucchini buns

Turkey Sliders w/ Zucchini buns

Ingredients

For 2 people ()

Recipe

  • 2 Large Zucchini
  • 1/2 pound(s) Ground Turkey
  • 1 Garlic cloves (minced)
  • 1/2 teaspoon(s) Sea Salt
  • 1/2 teaspoon(s) Black Pepper
  • 1/2 teaspoon(s) Paprika
  • 1 dash(es) Cayenne
  • 1 tablespoon(s) Olive Oil
  • 1 pinch(es) Other Seasonings

Turkey Sliders w/ Zucchini buns Directions

  1. Combine the ground meat, garlic, onion, salt, pepper, paprika, and optional cayenne.
  2. Slice the zucchini into quarter inch thick circles. Drizzle olive oil over the zucchini and place them on a grill to get some grill marks on them.
  3. A regular frying pan can work as well.
  4. Form patties the same diameter as the zucchini slices. Turn the frying pan to medium heat and fry the patties until cooked thoroughly.
  5. You can add additional toppings to your sliders, including tomatoes, avocado, mushrooms, onions, mustard, etc. 
  6. Credit Recipe & Photo: HappyChomp.com

Zucchini Omelet "Cakes"

Zucchini Omelet "Cakes"

Ingredients

For 1 people ()

Recipe

  • 1 Packet ITG Omelet
  • 1 cup(s) Zucchini (shredded)
  • 1/4 cup(s) Red Pepper Optional (chopped)
  • 1/4 cup(s) Onions Optional do not carmalize(chopped)
  • 2 Egg whites
  • 2 pinch(es) Sea Salt & Pepper to taste

Zucchini Omelet "Cakes" Directions

  1. Shred zucchini or use a Zucchini-Spaghetti maker (cut into smaller pieces)
  2. Dry excess water and moisture from zucchini
  3. Beat egg whites with a pinch of sea salt
  4. Mix ITG Omelet as directed, add to egg whites
  5. Fold in the zucchini (and optional vegetables)
  6. Spray 6 cup muffin pan with non-stick spray and spoon mixture into cups
  7. Cook until eggs set in cups
  8. Tip: Serve with a dash of hot sauce, sprinkle top with parsley, salt and pepper or a spoonful of diced tomato

Veggie Sushi Rolls

Veggie Sushi Rolls

Ingredients

For 1 people ()

Recipe

  • 2 cup(s) Cauliflower rice
  • 2 teaspoon(s) Rice Vinegar
  • 1 Truvia or Stevia Packet
  • 1 pinch(es) Sea Salt
  • 1 teaspoon(s) Olive Oil
  • 1 Cucumber( Sliced in thin strips)
  • 1 Red Pepper (Sliced in thin strips)
  • 1 Iceberg Lettuce (Sliced in thin strips)
  • 1 Nori Sheet

Veggie Sushi Rolls Directions

  1. Shred/Grate Cauliflower to rice size grains
  2. Mix vinegar, sweetener, oil and sea salt in bowl with cauliflower rice
  3. Heat mixture in the microwave. Try to get the mixture dry and sticky (might need to pat with a paper towel to absorb moisture)
  4. If you don't have a sushi mat, place a linen towel on the counter, and cover with saran wrap. Lay Nori Sheet on top (the towel is flexible and will allow you guide and roll tightly)
  5. Place cauliflower rice mixture flat and evenly on Nori sheet, leaving about 1/2 inch at the end
  6. Add cucumbers, red peppers and lettuce to the center of the cauliflower rice
  7. Begin rolling the Nori sheet with your fingers, once the veggies are covered, roll over the saran wrap and towel, using it to mold and compress the roll. Continue until it's completely rolled up
  8. Slice the roll with a sharp knife
  9. Dip in low sodium, sugar free soy sauce and enjoy!
  10. *Thank you to ITG's Your Loss You Gain Clinic in Illinois for this great recipe!