Butter Rum Pumpkin Pie Tarts


1 packet IP Crispy Cereal, crushed
1 packet IP Maple Oatmeal
1 egg white
1/8 tsp salt
1 oz. water

Preheat oven to 350°F. Lightly spray silicone or paper muffin liners with olive oil. Mix crust ingredients in bowl. Moisten fingertips and form 2+ tsp dough balls. Press balls into liners, forming little cups. Bake 5-10 minutes or just until brown. 


1 packet IP Vanilla Pudding, with 4 oz. water
1 dropper of LorAnn's Butter Rum flavoring
2 tsp pumpkin pie spice
1/8 tsp salt
1 egg

Mix all ingredients in bowl until smooth. Pour into shells and return to oven. Bake 15 minutes or until they stop jiggling and brown slightly on the top. Chill in refrigerator for at least 1 hour. Top with Walden Farms Marshmallow Cream if desired.


Baked Apple-Zucchini Cobbler


1 packet IP Maple Oatmeal (prepared as directed)
1 medium zucchini (2 cups) in small cubes
1/3 cup Walden Farms Apple Butter Spread
Stevia and cinnamon to taste
Optional:  Walden Farms Caramel Syrup and Marshmallow Dip. 

Preheat oven to 350°F.  Peel zucchini, remove seeds, and cut into thin cubes.  Microwave Zucchini until just soft. Drain well. Microwave apple butter until melted (20-45 seconds depending on microwave).  Stir zucchini and apple butter together in a small baking dish, pour oatmeal over top, and bake until golden brown, about 15 minutes. Serve warm topped with Walden Farms Caramel Syrup and/or Walden Farms Marshmallow Dip. 



Cauliflower makes a surprisingly tasty potato substitute. Roasting instead of boiling, and adding the rosemary, garlic, & horseradish brings this to a whole new level. 

This is another recipe which looks like it has a lot of steps and is difficult, but is really as simple as popping the cauliflower in the oven to roast, then dropping it in a food processor to blend. So don't be intimidated and dive right in. 

This keeps well and I often make a double batch to eat immediately and to put in a sealed container to microwave at work the next day. 


  • 1 or 2 bags frozen cauliflower (or 1 large head) 
  • 1.oz non-fat milk (from your morning coffee allowance) 
  • 4-6 tsp olive oil 
  • 1 tsp or more dry rosemary 
  • Garlic (I grind about 1/4 to 1/2 teaspoon dry garlic, but you can use fresh or garlic powder to your taste) Sea Salt & Pepper 
  • 1 tsp horseradish (I use paste from a tube) 


  • On baking paper on an oven tray, lay out cauliflower. (I use 2 bags of frozen and save 1/2 for another meal.) 
  • Spray the cauliflower with Olive Oil (recommended) or "I Can't Believe Its Not Butter" or PAM non-stick cooking spray. 
  • Sprinkle on rosemary, salt, pepper and garlic. 
  • Roast at 200C until golden (about 15-20 min, but can be less or more depending on your oven) 
  • In a blender or food processor, add 4-6 tsp olive oil. 
  • If desired, add a little more rosemary and spices to the oil. 
  • Add in roasted cauliflower.  
  • Add in horseradish 
  • Pour milk on top and blend until creamy. (You will most likely need to turn off the blender and stir, then start again to ensure a creamy blend. You can add a little more milk if needed, but dont add too much or the potatoes will become runny which you dont want.) 
  • Taste and add sea salt/ pepper if needed. (I use herbamare spicy, white pepper, black pepper, and rose pepper) 

You can put in a bowl and beat with a hand beater if you want it extra fluffy.   

Chocolate L'orange Mug Cake

Chocolate L'orange Mug Cake

Mix one package IP chocolate chip pancake mix with 1.5 tablespoons of water in a  mug or large ramekin


1/8 teaspoon of Ideal Salt and 2 tablespoons of Walden Farms orange marmalade

Microwave for One minute & 30 seconds, then turn out onto a plate.

This is delightfully fluffy, moist and sweet! You will be amazed at how much it seems like bread pudding!


If you've been missing Eggnog, this tastes EXACTLY like the real thing!  I mean the REAL thing - like the kind you get in those deliciously evil cartons at the grocery store.  Seriously! It's spooky! 

1 Vanilla Ready to Drink shake
4 drops Eggnog Loranns Flavor
4 drops Butter Rum Loranns Flavor
1/8 tsp salt
1 squirt liquid splenda (Safeway squeezy bottle)
1 dash Nutmeg

Stir or shake well - enjoy! And you're welcome!!!

Pumpkin Spice Custard


  • 1 container Ideal Protein Ready Made Caramel Pudding, chilled
  • 1/8 tsp Ideal Salt (or Real Salt)
  • 1/4 tsp Watkins Pumpkin Pie Spice Extract (liquid)
  • 1/2 packet splenda, stevia, or liquid equivalent

Mix all flavorings into pudding, enjoy!

This recipe surprised me so much! I tried the flavoring in the vanilla pudding at first, and it was good. But the caramel pudding, with it's deeper flavor, really enhances the spiciness of the extract and tastes like a sinful holiday dessert!

Sherene's Comfort Food Chili

1 lb Ground Turkey or ground beef...
1 head cabbage, roughly chopped
3 bell peppers (mix of green, orange, yellow, red), roughly chopped
3 large cloves of garlic (or 1.5 TBS good garlic powder – i.e. Whole Foods’)
1 large onion, roughly chopped
1 8 oz can tomato sauce
4 TBS chili powder
3 TBS ground cumin
1-2 TBS real salt (depending on how salty you like it – I used 2 ;))

In a non-stick skillet, brown meat, and add garlic at the end to soften. 

Add chopped cabbage, peppers, turkey, onions and garlic to a large crock pot. Note: it might start out very full, but it will cook down. Sprinkle spices and salt evenly over the top of the pot, and cover. 

Cook on High heat for approx 6 hours, or on low heat for approx 9 hours. Mix thoroughly and serve hot. 

Note: in maintenance, you can add 1 can of black soybeans for texture. This only adds .5g carb per serving. 

Makes approx 12 - 2/3 cup servings, each consisting of approx 1.5 oz protein & 2 cup veggies. Note: this contains equivalent of approx 1/4 tomato per serving

Unrestricted Brownies

+ Pre heat oven to 350 degrees Fahrenheit

- Mix 1 packet of Chocolate Chip Pancake Mix with 1 packet of Chocolate Drink Mix

- Add one egg

- Add ¼ teaspoon baking powder

- Add ¼ teaspoon Ideal Salt

- Measure 1/4 cup of Walden Farms Pancake Syrup (more or less depending on your own sweet tooth). Mix 1/8 of a cup of WF pancake syrup into the batter and save the rest to drizzle on top before baking.  

+ Mix all ingredients together, adding water as needed to give it a cake batter consistency.

+ Pour batter into a 3x9 loaf pan

+ Drizzle Walden Farms Syrup on top of the brownies in pan before baking. This creates a gooey texture that is essential for these brownies

+ Bake in oven for 7-10 minutes and enjoy!

(makes 2 servings)