Protein Artist

Category: Eggs

  • 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.
  • Green Eggs and Ham, 15 grams protein, 283 calories

    Green Eggs and Ham, 15 grams protein, 283 calories

    greeneggsandhamYes, I do like them! However, I paired my deviled green eggs with turkey bacon in this photo. Three deviled eggs with three slices of bacon should fill you up and be a really delicious meal. The eggs are really easy to make.  If your cooking skills are exceptional and you are capable of burning water, then try this tip.  Place the eggs into a small saucepan and fill with water only until the eggs are covered.   Boil on high for about two minutes until the water bubbles. Lower to medium, and set a timer to 13 minutes.  When done, pour the water out into the sink, while the cold water is running to wash over the eggs. Keep the cold water running and leave the pot in the sink while you peel the eggs under the running water.

    Ingredients:

    • 6 hard boiled eggs
    • 1 ripe avocado
    • 4 tablespoons tartar sauce
    • 2 tablespoons lemon juice
    • ½ tablespoon salt
    • ½ teaspoon black pepper

    Directions:

    Slice the eggs in half, lengthwise.  Gently remove the yolks and place all except for two
    , in a small bowl.  Add in avocado and rest of ingredients. Mash with a fork or chop with a knife. Place large spoonfuls of mashed mixture into the egg white halves.  Refrigerate leftovers.

    Yields: 12 deviled eggs (3.2 grams protein, 69.5 calories each half).  Serving suggestion, 3 deviled eggs (9.6 grams protein, 208 calories) served with 3 slices turkey bacon (12 grams protein, 75 calories) brings your portion total to 15 grams protein, 283 calories.

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

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

    IMG_2863Cauliflower 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)
    • ½ teaspoon salt
    • ¼ teaspoon black pepper
    • 3 tablespoons juice from pickle jar

    Directions:

    In a microwave-safe bowl, cover cauliflower with water and microwave on high for ten minutes.
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    Chop eggs and pickles.  In a small bowl, mix all dressing ingredients.
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    When cauliflower is cooked, drain water and chop into tiny bits.  Mix dressing with all ingredients.  Refrigerate leftovers.

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    Yields: 16 ounces of salad, five portions of ½ cup each, at 6 grams protein, 68 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

     

  • Egg and Meat Muffin Cups, 14 grams protein, 129 calories

    Egg and Meat Muffin Cups, 14 grams protein, 129 calories

    3 minim muffins with 1 ounce topping
    3 minim muffins with 1 ounce topping

    If you are having a productive day and want to cook meals for the week, this gluten-free and flourless muffin recipe will be your perfect investment of your time. I love to prepare these in little containers and then eat them throughout the week for breakfast, lunch, or even dinner; whatever catches my fancy.  It tastes like a meat stew in a cup, or maybe even a breakfast corned beef hash in a muffin.  Enjoy it fresh and warm, cold, or room temperature at work.  The topping will taste a bit like vegetable cream cheese, and will add just the right amount of glide for chewing.  You won’t even miss your bagel.

    If you are lactose-intolerant, just

    Ingredients:

    • 6 eggs  (36g,420c)
    • ½ cup shredded cheese (14g, 160c) [skip if you are lactose intolerant].
    • 4 ounces deli or cooked corned beef (24g, 160c)
    • ¼ cup salsa  (20c)
    • 1 green pepper  (1.8g, 40c)
    • ½ Large onion  (1g, 20c)
    • 1 teaspoon salt
    • ¾ teaspoon black pepper

    Topping: Skip if you are lactose intolerant.

    Note: with ¾ teaspoons black pepper, this will be very savory.  You can use ½ teaspoon instead if you like your food mildly spicy.

    Directions:

    • Mix topping ingredients and place in refrigerator to set.
    • preheat oven to 350.
    • Chop everything in food processor and pour into muffin pan.
    • For a larger muffin pan, pour 2 ounces per cup.  The cups should be ¾ full.
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    • For a mini muffin pan, 2 ounces will fit into three cups. The cups will be nearly full.
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    • Bake @ 350 for 30 minutes.
    • Remove from pan and allow to cool.
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    • Top two 2-ounce muffins with ½ ounce of topping each (about 1 tablespoon).
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    • Store each muffin in a GladWare Mini Round Food Storage Containers.
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    • Store in refrigerator, and take to work the next day.  Can be eaten at room temperature.

    Yields:

    • 7 servings of 4 ounces muffins, total 11 grams protein, 114 calories.
    • Greek Yogurt topping: 3 grams protein, 15 calories
    • Total meal of muffin with topping: 14 grams protein, 129 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

    IMG_2420

    Sliced eggs, ½ shredded cheese

    IMG_2421

    • 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.

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

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

    Bariatric Weight Loss Surgery office lunch meal idea
    Bariatric Weight Loss Surgery office lunch meal idea

    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
    If you are after RNY weight loss surgery and using a baby spoon for meals, then you will be able having all the tastes on each spoonful if you chop everything into tiny bits before tossing the salad.
    If you are after RNY weight loss surgery and using a baby spoon for meals, then you will be able having all the tastes on each spoonful if you chop everything into tiny bits before tossing the salad.

    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.
    • Chop the potatoes, eggs, and pickles into tiny bits.
    • Sprinkle with salt and pepper, and toss with mayonnaise.
    • Serve warm, room temperature, or cold.
    • Refrigerate leftovers.

     Yields: about 5 portions at 4 ounces each. 3.8 grams protein, 125 calories

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

  • Dreamy Creamy Pancakes, 9.5 grams protein per 4 ounce meal (soft enough for bariatric puree)

    Dreamy Creamy Pancakes, 9.5 grams protein per 4 ounce meal (soft enough for bariatric puree)

    IMG_2374There are no words.   I will stop talking now.

    Ingredients:

    • 1 ripe banana, mashed
    • 2 eggs
    • 1/8 teaspoon baking powder
    • 1/8 teaspoon ground cinnamon (optional)
      • 2 ounces Greek yogurt
      • 2 tablespoons lite pancake syrup

    Directions:

    • chop first four ingredients in food processor
    • poor mixture into a cup
    • Use the cup to pour six equal amounts onto griddle or frying pan (medium setting).
    • Flip pancakes when mixture begins to form tiny bubbles
    • Remove when golden.
    • Drain fat on paper towel
    • Mix pancake syrup with Greek yogurt for topping. Skip if you are lactose intolerant.

    Yields:  6 pancakes, 1 ounce each.

    Ounces Grams Protein Calories
    Banana 0.5 55
    Egg, large 1.75 6 70
    Greek Yogurt 1 3 17
    Lite Pancake Syrup 0.5 0 55
    Totals: 0 9.5 197

    Serve: 3 pancakes with 1 ounce Greek yogurt, 1. Refrigerate leftovers.

     

  • 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