Protein Artist

Author: proteinartist

  • Butternut Squash Tater Tots

    Do not use frozen butternut squash cubes. It will roast and yield so much water, that the mixture will not hold. Because there is oil in the mixture, it will appear crispy, like fried foods. Remove from the oven when both sides are golden. Freeze and enjoy again in your air fryer! Also, freeze 6 small tots in a ziplock bag, and drop into your purse. It will defrost during traveling. 

    Ingredients:

    • 2 cups cooked butternut squash
    • 3 tsp oil 
    • ½ onion
    • 2 tbsp fresh parsley, leaves only, discard stems
    • 1/2 tbsp cumin, optional
    • 1/4 cup almond flour
    • 2  ghee for calories, optional
    • ginger, optional 
    • pinch of salt

    Directions:

    1. Roast chunks or cubes or slivers of butternut squash in the oven until you can pierce through it with a fork. 
    2. Put all the ingredients into the food processor and pulse until it feels like a burger mixture. 
    3. Drop spoonfuls onto parchment paper. 
    4. Bake on 350, and flip when golden on the bottom.

    Did you know? You can use the Pumpkin Masters Carving Kit for kids (from the dollar store) to speed up meal prep. Peeling and chopping butternut squash can be very taxing.

    pumpkin carving kit

  • Gluten-Free, grain-free Scallion Pancakes made with SCD legal farmer cheese (DCCC)

    Gluten-Free, grain-free Scallion Pancakes made with SCD legal farmer cheese (DCCC)

    Finally, my fantasies have come true! Here are gluten-Free, grain-free scallion pancakes made with SCD legal farmer cheese (DCCC), and no cauliflower. These are crispy on the outside and soft on the inside. Combine ingredients in a bowl, and form thick, thin, or large plat patties. Fry until golden. Yields about 2 dozen. You may freeze 3 per zip-lock bag and have a handy snack to enjoy–defrosts quickly in your purse. The eggs, oil, and almond flour serve as a binder, and the dryness in the farmer cheese creates a firm mixture for shaping. These are so delicious–but very filling. So eat slowly.

    Amazing gluten free grain free scallion pancakes

    Ingredients:

    • 2 eggs
    • ½ cup almond flour
    • 1 teaspoon salt
    • ½ teaspoon white pepper
    • ¼ teaspoon fresh grated or dried ginger powder
    • ¼ cup oil
    • 1 cup SCD legal DCCC (video here) or buy SCD legal farmer cheese
    • 8 ounces mozzarella cheese, shredded
    • 5 bunches green onions, chopped (18-20 ounces, estimate).
  • SCD Yogurt in Instant Pot, 24 hour fermented lactose free

    SCD Yogurt in Instant Pot, 24 hour fermented lactose free

    Contraband yogurt on the airplane
    Contraband yogurt on the airplane

    SCD yogurt has to be fermented for 24 hours to be SCD legal. In the process, the bacteria converts the lactose to digestive enzymes and protein. The amount of probiotics in SCD yogurt is estimated to be 50 times more than store-bought probiotics tablets. One spoonful in the early stages is enough to build a tolerance for this super powerful “medicine” in a cup. Personally, I find it easiest to prepare the yogurt in my 3 quart instant pot. [You know you love my videos, so please subscribe to my channel! :)]

    Yoghurt is considered a “full liquid” for those after surgery or compromised GI tract. Depending on the milk that you use, you can assume at last the following nutrition facts per cup:

    Food              | Calories | Fat  | Carbohydrates | Protein
------------------+----------+------+---------------+--------
Whole Milk Yogurt | 149 cal | 8.0g | 11.4g         | 8.5g
Whole Milk        | 146 cal | 7.9g | 11.0g         | 7.9g

    Video Instructions:

    Directions:

    • Simmer the milk (3 quarts) in a large pot until it reaches 180-degrees. Remove from stovetop.
    • Refrigerate until it cools to 80-degrees.
    • Pour into 3 quart instant pot.
    • Image result for 1/8 + 1/16 teaspoonAdd 1/2 cup legal yogurt starter, or 1/8+1/16th of GI Pro yogurt starter. Whisk well until mixed.
    • Press the YOGURT button on the 3 quart instant pot, and press the plus or minus until 24:00 appears on the display.
    • In a few seconds, a beep will be heard, signaling that the fermenting countdown has started.
    • Do not use the instant pot lid to cover the pot. Rather, use the lid from the large pot. The yogurt does not cook with pressure, so there is no reason to keep the pressure lid on.
    • After 24 hours, the 3 quart instant pot will beep and show YOGT on the display, signaling that your yogurt is done. Pour into storage jars and refrigerate. Your yogurt will stay fresh for at least a week.

    Dannon Whole milk is the SCD legal yogurt starter that contains required strains and no pectin
    Dannon Whole milk is the SCD legal yogurt starter that contains required strains and no pectin

     

    Image result for gipro starter gi health
    GI ProStart by GI ProHealth Inc. is a powdered starter that you keep refrigerated and on hand for at least 30 batches.

     

    Read:

  • Instant Pot Onion Soup – SCD Legal Gluten-Free Vegan

    Instant Pot Onion Soup – SCD Legal Gluten-Free Vegan

    This recipe is for onion soup, legal for the SCD diet and other restrictions. It is entirely dairy free, grain free, gluten-free, vegetarian, and vegan. I did not name it “French Onion Soup” because I won’t serve these in ramekins from the oven, or breadcrumbs. Here’s all the flavor of your favorite soup without the fluff. Done in less than 30 minutes.

    • 1/4 cup oil
    • 3 medium Spanish onions
    • 5 bay leaves
    • 3 cloves garlic
    • ½ cup vinegar
    • Salt, pepper, white pepper to taste

    *You may replace the oil with butter, the vinegar with lemon juice, and the water with broth stock tp meet your dietary requirements.

    Directions:

    • Peel and chop onions into half-rings. Separate the layers as you drop the sliced onions into the instant pot.
    • Add the garlic and bay leaves, and oil. Press the sauté setting. Stir, and watch for the onions to caramelize.
    • When they release some liquid, they are done.
    • Add 4 cups of water, and the remainder of the seasoning, making sure to taste for enough salt.
    • Seal with instant pot lid, and set to cook on HIGH pressure (manual setting) for 20 minutes.
    • Your soup is now done. Be careful, because it will be extremely hot, even for those accustomed to eating freshly cooked food.  Freezes very well!

  • Horchata Morning Coffee, 10x less sugar than Starbucks

    The well-known stereotype about weight loss surgery is that patients regain their weight by “drinking” Starbucks calories. While there is much truth to that, it is more important to think about what you can control. We are all capable of reading nutrition facts, and that knowledge will be your power.

    For example, a pumpkin spiced latte from Starbucks has about 50 grams of sugar. That equals to 12 teaspoons of sugar (4 grams per teaspoon). What can you do to get your fix at home for cheaper and with smarter calorie choices?

    The Big Reveal

    Horchata drink mix powder
    Horchata drink mix powder

    I recently found a horchata drink mix powder. If I add only a single teaspoon to my coffee, the cup will yield 10 sugars, which is about two spoons of granulated sugar. I use it instead of sweetener, honey, or any other flavors. Don’t forget that your favorite creamer has sugar too.

    Ready to make the switch? Let me know how you like it.

  • Oven Roasted Parmesan Crusted Asparagus

    Oven Roasted Parmesan Crusted Asparagus

    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:

    1. Preheat oven to 400 degrees
    2. Wash, and spread asparagus across a baking pan.
    3. Drizzle with heart-healthy oil (I use organic coconut avocado oil)
    4. Sprinkle salt, and black pepper.
    5. Lightly cover asparagus with Parmesan cheese by sprinkling over it like flour
    6. Roast in preheated oven until fork easily punctures thickest part of stem, about 12 minutes.

    Weird fact about asparagus: About half of the population has the  gene mutation which accounts for ability to produce and smell the asparagus odor in urine. What does this mean? You may detect the sulfurous odor in your urine immediately after eating asparagus, or for the next day or two. People often described as smelling like boiling or rotting cabbage, or even wondering if they accidentally pooped!

  • Oral hydration Solution Electrolyte Drink

    Oral hydration Solution Electrolyte Drink

    During heatwaves, I used to drink 4 of the low-sugar Gatprades (32 ounce each) just to stay hydrated

    Necessity is the mother of inventions, and I finally found an oral hydration electrolyte drink recipe that keeps me hydrated! If you’re tired of spending money on low sugar gatorade, and don’t want to drink the chemicals, then try making an electrolyte drink yourself, using simple ingredients that you already have in your house.

    I made a type of lemonade recipe (with regular salt). I mixed in my favorite juice on top of the water (grapefruit juice). I’m happy to report that with the added juice, I can handle the salt, even at this tiny amount. I wondered if this is a viable option for me, given that I need an extreme amount of sodium to keep my blood pressure up due to a genetic condition, POTS, and I cannot have sugar.

    Would the potassium alone be enough?  1/8 of a teaspoon was only giving me about 287 mg of sodium, and I require about 1600 mg a day just to be awake and functional. Or perhaps, it’s the potassium. So I experimented to see if it’s not all about the salt! I also know I needed the honey, as a low glycemic sugar to keep my blood glucose stable due to reactive hypglycemia.

    Naturopath's recommendations for oral hydration solution
    Naturopath’s recommendations for oral hydration solution

    My naturopath recommended these Good State Liquid Ionic Potassium   and Trace Minerals Concentrace Drops for making my own electrolyte drink. I tried to measure the equivalents to a low sugar Gatorade and mixed with half water, half juice (like I usually drink). One sip and I got horrendous cramps that only calmed after brewing caraway-seed “tea” to calm my tummy. I learned from others that these products must be used in tiny proportions, and to build up a tolerance to them. Not worth the effort, I continued researching.

    My next logical step was to calculate that 1 cup of lemon juice has 303mg Potassium and 14.6mg Magnesium, which brings it closer to the ratio recommended (2300 mg sodium, 4700 mg potassium). The potassium and magnesium products made my stomach churn. So I replaced it with lemon juice, and it’s been a delicious success.

    Oral Hydration Solution, Homemade Recipe

    Final Oral Hydration Solution, Homemade Recipe: 

    A 12 0z low sugar Gatorade bottle contains:

    • 160 mg sodium
    • 45 mg potassium
    • 7 g sugar
    • 0 protein
    • 0 magnesium

    My recipe for a 32-ounce Gatorade bottle:

    • 2 cups water
    • 1/4-1/2 cup lemon juice
    • 2 Tbsp honey
    • 1/8 tsp sea salt

    Add your favorite juice if it’s too salty for your tastebuds. I like to add grapefruit juice. Quadruple this recipe for lots of tasty electrolytes. I try to get three or four of these bottles in daily.

    Facts: 1 cup of lemon juice has 303mg Potassium and 14.6mg Magnesium. You want your daily sodium / potassium ratio to be 2300 mg sodium, 4700 mg potassium.

     

  • Purple Cabbage Salad

    Combine in saucepan:

    • Equal parts of oil and apple cider vinegar
    • 2 large garlic cloves, pressed
    • Stir 1 pack purple cabbage until soft to your liking (a few minutes)
    • Add lemon, salt, pepper, honey to taste.
    • Sprinkle with sesame, toasted or raw, optional
    • Serve warm or chilled.

  • Grocery Shopping on an empty stomach

    I went shopping on an empty stomach….and even bought a Spiralizer, which will turn those Zucchini into “Zoodles.”. What will you be cooking today?

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

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

    Queer Eye Green Goddess Avocado Dip

    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. Roast cauliflower using oil and your favorite seasoning. Don’t roast them for too long, or they will get mushy.

    Next, in the food processor, mix:

    • 1 avocado
    • 1/2 bunch of parsley
    • Green onion
    • 3 cloves garlic, optional
    • Juice of one lemon or lime
    • jalapeño, optional
    • salt and pepper
    • healthy oil

    I used organic coconut avocado oil. Mix until smooth and creamy. Add more oil as needed until you have the buttery texture you want. In the Queer Eye episode, Antoni replaces Greek yogurt for mayonnaise to make this “green goddess” dip.

    Nutrition Facts:

    1 cup cauliflower has 100 calories and 2 grams of protein.