Category Archives: Side Dishes

Oven Roasted Parmesan Crusted Asparagus

Side Dishes July 16, 2018 proteinartist

Asaparagus is a springtime garden vegetable most notable for being an excellent source of fiber, folate, vitamins A, C, E and K, as well as chromium, a trace mineral that enhances the ability of insulin to transport glucose from the bloodstream into cells. Asparagus is also used for preventing stones in the kidney and bladder and anemia due to folic acid deficiency. Asparagus is a vegetable that pairs beautifully with fish, chicken, and as a standalone snack. Crusted with Parmesan cheese, you have added protein with your veggies. Directions: Preheat oven to 400 degrees Wash, and spread…

“Queer Eye” Roasted Cauliflower with Parsley Avocado Green Goddess Dip

Side Dishes June 24, 2018 proteinartist 2 Comments

Essential fats are so important for our brain. But for for bariatric patients, the ratio of fat to protein is critical. Up those fats, give your brain the food it needs, and prevent muscle wasting while you lose weight. Cauliflower is an excellent source of Vitamin K, which keeps your bones healthy and also prevents losses in bone mineral density which could lead to osteoporosis. Post-op WLS patients must make sure to load up on these essential vitamins and minerals. This dish is so simple.…

Roasted Chestnut Apple Salad, 10.2 grams protein, 217 calories

4 oz Bariatric Meal Ideas, Pack-a-Punch Lunch for post-op bariatric weight loss surgery protein meals, Side Dishes November 18, 2014 proteinartist

This Fall-Flavored salad tastes even better after it is refrigerated for a day. Roasted chestnuts are amazing in flavor and packed with nutrition. It is lower in fats like other nuts but higher in soluble fiber. Roasting is easy. Buy fresh chestnuts and slice a slit halfway across the chestnut. Place in a pan in the oven. Bake at 350 for 35 minutes. Peel and discard shell and furry skins. Ingredients: ½ purple onion, chopped (4c) 12 roasted chestnuts, about 6 ounces after peeling (3g,…

Low-Carb Cauliflower Latkes Bites, 6.3 grams protein, 110 calories

Side Dishes November 6, 2014 proteinartist

You want the taste of greasy potato latkes, but you don’t want the fat or the carbs. You want the high protein but you also want that deep onion flavor. So here you have it; the best of both worlds. Conveniently packed into mini muffin sized bites for portable nutrition. Store three pieces in a ziplock bags and freeze. Reheat as needed. Pairs well with Creamy Protein Dipping Sauce for an added 3 grams protein per meal. Ingredients 4 ounces cauliflower, fresh or frozen (1.9g,25c)…

Mock Potato Salad with Cauliflower, 6 grams protein, 68 calories

Eggs, Side Dishes November 4, 2014 proteinartist

Cauliflower is a virtuous replacement for potatoes. When flavored properly, this tastes like the real thing. In this recipe, the cauliflower is cooked in the microwave for convenience. You can cook it on the stove, but make sure not to overcook. You want the florets to still hold shape and not get mushy. Ingredients: 3 hard-boiled eggs 2 pickles (or 6 mini dill) 8 ounces cauliflower Dressing: 2 oz. Greek Yogurt, 0% 1 teaspoon spicy brown mustard 1 teaspoon chopped dill (or 1 frozen cube)…

Cornmeal Oven-Baked Fish-Fry with Tzatziki Cucumber Salad, 21 grams protein, 190 calories

4 oz Bariatric Meal Ideas, Fish, Side Dishes October 21, 2014 proteinartist

Sometimes, you just want to have those yummy hearty meals that hit the spot. This gluten-free recipe allows you to coat the fish with the spices and crumbs and bake in the oven for a low-fat dish. Serve half of the fish with 2 ounces Tzatziki Cucumber Salad (recipe on the bottom of the page). The salad is wet and spicy, perfect for helping the fish chewing process. Ingredients: 4 ounces cod fish fillet (18g, 82c) ⅛ cup cornmeal (2g, 88c) ⅛ cup soymilk (1g,…

Winter Roses in a Cup – Harvest Vegetable Side Dish with Healthy and Necessary Carbs and Fats.

Side Dishes October 14, 2014 proteinartist

This recipe is dedicated to my personal trainer who tipped me off on the need for healthy carbs and fats that post-op patients need for breaking down protein with body fat instead of muscle mass. Pair these harvest vegetable side dish rose cups with a high-protein recipe for the ultimate meal. Without further ado, here is my side dish recipe to round out your protein meal. Ingredients: ¼ rutabaga, or 100 grams (1.1g,38c) ½ sweet potato (1g, 56c) 1 small apple (.3g,58c) 1 medium orange…

Roast Beef Hash Cups with Protein, and Necessary Carbs and Fats

Chicken, Beef, Turkey, Side Dishes October 14, 2014 proteinartist

The rutabaga is the secret in this recipe. It will lend a starchy and earthy taste which will work like a potato but deliver healthy and necessary carbohydrates instead. The apple and orange will add a zesty flavor to balance the spices, creating a very savory hash bite. These taste amazing when warm, or room temperature after defrosting from the freezer in time for your lunch break. Post-op patients must remember to add necessary carbs and fats on top of their protein, in order to…

Easy-Chew Creamy Potato Salad, 3.8 grams protein, 125 calories

Eggs, Side Dishes October 2, 2014 proteinartist

Potato salad is an easy-chew option for those days when you are struggling to get food down. Stays fresh in the fridge for several days. It works very well for a lunch meal away from home. Ingredients: 1 lb. potato (or 1 giant idaho potato) (7g, 283c) 2 hard boiled eggs [12g, 156c] 1 ounce sour pickles (or one large pickle) (0g,5c) 2 heaping tablespoons mayonnaise (0g, 180c) salt & pepper to taste Directions: Boil the unpeeled potato in water until cooked. It might take…