Protein Artist

Category: All Recipes

  • 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!
  • 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.

     

  • “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.

  • Salmon with Jewish Chrein dressing

    Salmon with Jewish Chrein dressing

    Happiness is a freshly baked slice of salmon fish drowning in “chrayonnaise” – an evovled Jewish fusion food: beets, horseradish, and mayonnaise! Going, going, gone!

    What is chrein? The versatile beet condiment that is best when topping gefilte fish. The horseradish masks the fishy taste. Mixed with equal parts of mayonnaise, you have this gloriously colored dish that will help your fish go down.

    Making your own is super easy, and it freezes well for a year. Just peel and cook beets, and add raw horseradish to taste (maybe 2 Tbs to 3 lbs beets). Add vinegar or lemon juice, and honey to taste. Add some beet juice from the pot you cooked it in to make it a bit easier to chop in the food processor.  That makes the ‘chrain’ traditional beets dressing for gefilte fish. Next, It freezes nicely. I defrost a small container at a time, and mix with mayonnaise as needed. It lasts for about 2 weeks in the fridge.

  • Protein Squash Breakfast Muffin Bread Egg Sandwich

    Protein Squash Breakfast Muffin Bread Egg Sandwich

    If you have 2 minutes to put the ingredients together, this breakfast muffin will not disappoint! Scramble an egg and chop prepare a salad while the muffin is baking.

    Ingredients:

    • 2 tablespoons pumpkin puree, or mashed cooked vegetable such as butternut squash, etc.  (may be replaced with oil if desired)
    • 2 tablespoons coconut flour
    • 1 egg beaten
    • 1 tablespoon coconut milk carton or can, or milk, or milk substitute
    • 1/4 teaspoon baking powderDirections:
      Spray a a coffee cup or soup mug  with non-stick oil spray and mix all ingredients inside the mug with a fork. Make sure all the vegetable pieces are well mashed. It’s okay if your vegetable was cooked with spices for a previous dish—it will make your muffin more tasty. Microwave on HIGH about one and half minute or until toothpick placed in center comes out clean.  Turn mug upside down and muffin will pop onto plate. Serve with your favorite breakfast sandwich fillers.
  • 10 minute marinated-pickled beef flank steak in instant pot

    10 minute marinated-pickled beef flank steak in instant pot

    10 minute marinated-pickled beef flank steak in the instant pot, with video recipe  below. Now, go buy some steak! This mouthwatering medium-rare meat will taste like pickled deli that has been marinating in brine. Realistically, a few simple paleo/gluten-free, and SCD legal ingredients were used:

    1/2 onion, 1 lb premium angus flank steak, apple cider vinegar, salt, pepper, honey, 3 bay leaves.

    1. Five minutes of onion sauteed, plus ten minutes cooking time.
    2. I do not apologize for chewing in your ears!

    Nutrition Facts for Angus Beef Flank:

    Angus beef flank steak 4 oz 24 protein 0 Carbs 10 fat 200 calories

    After cooking it, I was able to divide this one pound steak into three portions. I ate 1/3 fresh, and I cut the leftovers into thin strips. I will eat the strips tomorrow as cold deli, and try some inside a lettuce wrap.

  • Pineapple Meatballs with Protein Powder, 17 grams protein, 340 calories

    Pineapple Meatballs with Protein Powder, 17 grams protein, 340 calories

    IMG_3660This sweet meatball recipe with protein powder to hold the meat together instead of flour or breadcrumbs. For this recipe, I use lunch buddies cups because they are easier to find with no sugar added than the ordinary canned varieties.  I also use ground beef chuck rather than lean beef, so that I have all the fats that I need from this meal. Ground beef chuck comes from the shoulder and neck area of the cow and is usually very fatty but also has an immense amount of flavoring.  With this yummy sticky sweet sauce, you will be licking your fingers every time you sit down to this dish. Freezes very well. Perfect for lunch at the office.
    Ingredients

    • 1 lb ground beef chuck (76g,1120c
    • 1 scoop unjury protein powder chicken soup flavor, or plain unflavored (21g, 100c)
    • 2 tablespoons olive oil (120c)
    • 2 tablespoons hot water
    • 1 packet onion soup mix, about 16 tablespoons (320c)
    • ¼  cup  tomato juice (.25g, 12c)

    Sauce:

    • 1 cup tomato juice (1g, 50c)
    • 2 tablespoons cornstarch (60c)
    • ¼ Cup Granulated Splenda
    • ¼ cup white vinegar
    • 2 tablespoons soy sauce (2g,22c)
    • 1 lb pineapple tidbits, no sugar added (4 lunch buddies cups) (4g,240c)
    • Pineapple juice reserved from pineapple tidbits

    Directions:

    Preheat oven to 350.  Open the pineapple cups or can, and pour off the juice into a small saucepan.  Pour the pineapple tidbits into an oblong oven pan.

    Mix ground meatballs ingredients in a medium-sized bowl.
    IMG_3636
    Form into tiny teaspoon-sized meatballs. Drop onto large frying pan and Cook for 4-5 minutes on each side on medium heat.
    IMG_3635IMG_3639
    Place cooked meatballs into the pan with the pineapple tidbits.
    IMG_3647

    In the saucepan, add remainder of ingredients and simmer on low heat, stirring occasionally, until thickened and bubbling, about 8 minutes.
    IMG_3646

    When sauce is done, pour  over meatballs and pineapple tidbits.

    IMG_3649

    Lightly mix meatballs until they are coated with the sauce. Cover pan with aluminum foil and bake in the oven for 15 minutes. Remove aluminum foil and bake for an additional 15 minutes.
    IMG_3654

    Divide into 6 portions by separating 5-6 meatballs into each container first. Then, add the pineapples and sauce to make sure you will get your protein in first.

    Yields: 6 portions, 4 ounces each, at 17 grams protein, 340 calories.

  • Steelcut Oats Chocolate Chip Cookies, 3 grams protein, 108 calories each

    Steelcut Oats Chocolate Chip Cookies, 3 grams protein, 108 calories each

    IMG_3583You really want to grab a cookie and run to do your errands. Well, then why not? This one has protein and all the flavor you need, plus the chocolate you might crave. The oats offer a gluten-free alternative to flour and still add protein.  With the bananas, you don’t need to use eggs, making this a vegan staple. Finally, in this recipe, I used cashew butter which has the mildest nut taste, for those who are not wild about peanut butter but still want to calories and protein. Consider portion control and try to nibble only on one cookie per day, as they are very filling.  Are you bold and daring, and have added some ingredients? Cocounts? Dried fruits? Comment below and share your recipe! The spices are important, or it will taste like a ball of porridge.

    Ingredients

    • 2 ripe bananas, mashed
    • 1 ½ cups steelcut cup oats
    • ⅓ cup cashew butter, about 5 ½ tablespoons or 4 heaping tablespoons
    • ½ cup unsweetened chocolate chips, miniature chips preferred
    • ¼ teaspoon nutmeg
    • ½ teaspoon allspice

    Directions:

    Preheat the oven to 350 degrees. Since I used ripe bananas that were frozen, I ran them under hot water and peeled them. Then, I added the bananas to the food processor, and mixed it with the nut butter.  I used this mashed mixture to fold in the red of the ingredients.  If using ripe bananas, simply peel and mash well and mix all ingredients in a bowl by hand.
    IMG_3578

    Drop a heaping tablespoon of the mixture onto a parchment-lined baking sheet.
    IMG_3579
    Bake on 350 for 15 minutes or until bottoms are golden.   Note– the shape will not change, so make sure you form them into appetizing-looking blobs.

    Yields: 20 cookies, 3 grams protein, 108 calories per cookie