Protein Artist

Category: Cheese

  • 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:

  • Marble Cheesecake, Made with Protein Powder, 10 grams protein, 103 calories each

    Marble Cheesecake, Made with Protein Powder, 10 grams protein, 103 calories each

    IMG_3115The protein powder recipe you’ve been waiting for!  These easy-to-serve mini cheesecakes are baked in a large muffin pan for ease of storage and portion control.  If you haven’t refined your skills yet for marbling the batter, then just leave it as two layers. With the crust, this will have three amazing layers.

    Ingredients:

    Crust:

    • ½ cup fine cornmeal
    • ½ cup cottage cheese
    • 1 packet sweetener

    Preheat oven to 350. Spray  large muffin pan with oil spray. In a small bowl, mix crust ingredients by hand until mixture turns to dough.  Form 12 small balls with the dough. Drop one ball into each muffin cup. Firmly press with fingers until a crust is shaped.  Bake for 15 minutes.
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    In food processor, combine cream cheese, yogurt, muscle milk, eggs, vanilla, and splenda.  Process until smoothly mixed. Pour part of the mixture into muffin pans, filling only half of each cup.
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    Add carob powder or cocoa to mixture and pulse in food processor until blended.  Pour remaining mixture to fill the muffin cups.
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    With a knife, draw a figure 8 or random yinyang pattern into batter of each cup.  Do not overmix with knife.
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    Bake in oven for 20 minutes.  Freeze leftovers.  Spoils in fridge after 2 days.

    Yields: 12 single-serve cheesecakes, 10 grams protein, 103 calories each

  • Cranberry Cinnamon Goat Cheese with Flourless Cheddar Crackers, 19 grams protein, 291 calories.

    Cranberry Cinnamon Goat Cheese with Flourless Cheddar Crackers, 19 grams protein, 291 calories.

    IMG_2975This meal recipe relies on a serving of six Cornmeal Cheddar Crackers which have 15 grams protein, 187 calories.   They are very filling, so do not worry about the portion size.  I like this best after spreading the cheese onto the crackers, and then toasting the crackers in the oven for a few minutes.

    Ingredients: 

    • 1 log (4 ounces) spreadable goat cheese (16g,280c)
    • ¼ cup craisins or dried cranberries (120c)
    • ⅛ cup Pacific Soymilk  (1.25, 17.5c)
    • 1 teaspoon cinnamon
    • 1 teaspoon lemon juice
    • 1 packet sweetener

    Directions:

    Combine all ingredients in a microwave safe container.
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    Microwave for one minute. Mix well.
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    Refrigerate in same container, or divide into four small condiment containers for portion control.
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    Yields: 4 ounces of cheese. Serving size: 1 ounce, 4 grams protein, 104 calories, plus six Cornmeal Cheddar Crackers (15g,187c) totals to 19 grams protein, 291 calories.

  • Three-Cheese Avocado Bites, 11 grams protein, 265 calories

    Three-Cheese Avocado Bites, 11 grams protein, 265 calories

    IMG_2834Your home will smell like breakfast when these are baking in the oven.   The finest of omelettes packed into a muffin cup for quick meal prep. Keep refrigerated, and reheat as needed. Two muffins is a single meal serving, since they weigh about 2 ounces each. This recipe will prepare you for six meals. The avocado and olive oil will give you the essential fatty acids that you will need for breaking down the protein.

    Ingredients:

    • 4 eggs
    • 1 ripe Fresh California Avocado, seeded, peeled and diced
    • ⅓ cup parmesan, about 12 teaspoons
    • 6 Tablespoons Cream Cheese with Chives
    • 2 ounces feta cheese
    • 24 grape tomatoes
    • ½ purple onion, chopped
    • 1 tablespoons olive oil
    • 1 teaspoon lemon juice

    Directions:

    Spray larger muffin pan with oil spray. Divide onions and avocado into 12 muffin cups. Add a single grape tomato to each cup.
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    In food processor, mix eggs with remainder of ingredients and rest of tomatoes.  Pour egg mixture into each cup, making sure everything is covered in the muffin pan.
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    Bake at 350 degrees for 25 minutes.

    Yields: 6 servings of 2 muffins per meal, 11 grams protein, 265 calories

     

  • Edamame Frozen Microwave Meal, 12 grams protein, 220 calories

    Edamame Frozen Microwave Meal, 12 grams protein, 220 calories

    IMG_2818This is the by far the fastest meal to heat up and enjoy.  You can freeze the mixture in a microwave safe container and heat up for lunch straight from the freezer.  The onions will caramelize in the microwave, the cheese will melt, and the edamame will be infused with the teriyaki flavor. This practical meal will surprise you. What a perfect lunch to grab for work.

    Ingredients:

    • 1 ounce feta cheese, crumbled (5g,60c)
    • 2 ounces edamame (5.5g,61c)
    • 1 tablespoon purple onion, chopped (4c)
    • 1 Tablespoon dried cranberries / craisins (43c)
    • 2 Tablespoons soymilk (1.25, 17.5c)
    • 1 teaspoon Teriyaki (.25, 40c)
    • ⅛ teaspoon salt

    IMG_2822

    Directions: In a microwave safe bowl, layer ingredients in the order listed. Microwave on high for 3 minutes. Stir well. Enjoy.

    Yields: A single 4-ounce portion, 12 grams protein, 220 calories

  • Spaghetti Squash Alfredo Bites, 10 grams protein, 319 calories

    Spaghetti Squash Alfredo Bites, 10 grams protein, 319 calories

    IMG_2796In this recipe, I used gluten-free spaghetti squash and full fat cream cheese. You can substitute with lowfat, but do make sure the nutrition facts show you that there will be 2 grams protein per 2 tablespoon serving. Many whipped brands cheat on that and only have 1 gram at most.

    These little alfredo bites are perfect for a warm meal, but also tastes delicious straight from the refrigerator. Store 3 per zip-lock bag and freeze. Grab one bag in the morning when heading to work. It will defrost in time for lunch.

    Pre-made wonton wrappers can be found in your supermarket's produce section, often near the mushrooms and soy products.
    Pre-made wonton wrappers can be found in your supermarket’s produce section, often near the mushrooms and soy products.

    Ingredients:

    • 12 wonton wrappers (.75g,20c*12=9g,240c)
    • 6 ounces spaghetti squash, cooked (.9g,45c)
    • 1 (8 oz) container cream cheese with chives (16G,800C)
    • 4 tablespoons Finely Grated Parmesan Cheese (7.9g, 88c)
    • ½ cup soymilk (5g, 70c)
    • 3 teaspoons minced garlic  (1.2g, 12c)
    • ½ teaspoon salt
    • ¼ teaspoon black pepper
    • ¼ teaspoon cumin
    • ¼ teaspoon crushed red pepper flakes

    Directions:

    • Preheat oven to 350.
    • Spray a large muffin pan with oil spray.
    • Press a wonton wrapper into each muffin cup.
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    • Add cream cheese, soymilk, and spices in a small saucepan.   Simmer on low heat, stirring occasionally.
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    • When smooth and creamy, add squash and Parmesan cheese. Mix well.
    • Drop two tablespoons of mixture into each cup.IMG_2792
    • Bake at 350 for 15 minutes. Allow to cool.
    • Serve warm, room temperature, or cold after refrigerating.

    Yields: 12 appetizers, less than 1 ounce each.  Serving size: 3 pieces at 10 grams protein, 313 calories.

     

  • Hungarian Layered Rakott Krumpli, 5.6 grams protein, 142 calories

    Hungarian Layered Rakott Krumpli, 5.6 grams protein, 142 calories

    IMG_2430
    Warm eggs, potatoes, sour cream, and melted cheese

    This is a traditional Hungarian delight, fattening and satisfying to potato seekers. However, after weight loss surgery, it is important to bring in nutrition from various food groups. In this recipe, you might consider mixing the sour cream with part greek yogurt and pack in the extra proteins.   Serve warm. Reheat leftovers.

    Ingredients:

    • 4 ounces sour cream  (2g,193c)
    • 2 ounces shredded cheese (7g, 80c)
    • 1 lb. potato (or 1 giant idaho potato) (7g, 283c)
    • 2 hard boiled eggs [12g, 156c]
    • salt & pepper to taste

    Directions:

    Boil the unpeeled potato in water until cooked. It might take about 45 minutes.  Allow the potato to cool on a towel or cutting board.  Peel the skin. Slice into thin slices.

    IMG_2417

    Peel and slice the hard boiled eggs lengthwise, so that every slice has some yellow in it.

    Measure and prepare the cheese and sour cream.

    In an oven pan, arrange the layers:

    Sliced potato, salt+pepper, ⅓ sour cream

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    Sliced eggs, ½ shredded cheese

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    • Repeat until the top layer has only potatoes.
    • Top with the remainder of the shredded cheese.
    • Bake in the oven on 350 for 30 minutes or until golden.  Refrigerate leftovers and reheat in oven.

    IMG_2424

    Yields:  About five 4 ounce portions, 5.6 grams protein, 142 calories

    IDEA: If you are going to take the time to boil the potato, then double it and also consider the potato salad recipe.

  • Cottage Cheddar Scramble, 12.5 grams protein per 4 ounce meal

    Cottage Cheddar Scramble, 12.5 grams protein per 4 ounce meal

    cottage cheddar scrambleA high-protein breakfast that can be whipped up in minutes.

    Directions: 

    • Scramble the egg with the cheeses, and add salt and pepper.
    •  Cook like a regular scrambled egg.

    Ingredients:

    Ounces Grams Protein Calories
    Egg, large 1.75 6 70
    Cottage Cheese 1 2.5 20
    Shredded Cheese 1 4 40
    Totals: 3.75 12.5 130

     

     

  • Jello Cheese Cups, 13 grams protein per 4 ounce serving

    Jello Cheese Cups, 13 grams protein per 4 ounce serving

    Looking for protein powder ideas? Combine with Jello and get rid of chalky drinks forever.  Turns to liquid in the mouth, so it might be okay to try this in the full liquids stage when protein shakes and yogurts are allowed.

    Jello cheese cupsIngredients: 

    • 1 cup soymilk (10g)
    • 1 pack sugar-free jello, favorite flavor (4g)
    • 1 serving protein powder (21g)
    • ½ cup cottage cheese (10g)
    • 1 serving Dannon Light-n-fit Greek Yogurt, favorite flavor (5.43 oz, 12g)

    Directions:

    • Combine cheese, yogurt and protein powder and stir well until smooth.
    • In a saucepan, combine the soymilk and contents of jello packet.
    • Stir on high until milk bubbles.
    • Remove
      from flame immediately, or it will foam and spill over.
    • Stir in with the cheese mixture.
    • Pour into 4 ounce containers or cups and cool in fridge.
    • Serve chilled.

    Suggestions:

    In the photograph, I used strawberry Jello. It tasted like children’s Tylenol to me
    .  Try orange Jello and vanilla yogurt for an orange julius taste.

    Yields: 5 portions of 11 grams protein per 4 ounce serving.

  • Marinated Mozzarella Omelette, 14 grams protein

    Marinated Mozzarella Omelette, 14 grams protein

    marinated mozzarella ballsHave you seen these containers of marinated mozzarella balls at the gourmet cheese isle in your supermarket?  Here’s one quick way to add 4 grams of protein to your meal with just one ounce of mozzarella.

    Ingredients:

    • 1 ounce (or two small balls) marinated mozzarella (4)
    • 1 egg (6g)
    • 1 ounce shredded mozzarella (4g)
    • Salt & Pepper to taste.


    Directions:

    • IMG_1780Spray small frying pan with oil spray.
    • Heat the mozzarella balls on a medium flame until half melted.
    • Pour in one egg, scrambled.
    • Sprinkle with salt, pepper, and shredded mozzarella cheese.
    • Flip over to thoroughly cook eggs.
    • Do not overcook, or it will be hard to chew the mozzarella when crispy.