Protein Artist

Category: Foundation Prep Recipes

  • Cornmeal Cheddar Crackers or Sandwich Bread, 15 grams protein, 187 calories

    Cornmeal Cheddar Crackers or Sandwich Bread, 15 grams protein, 187 calories

    Cornmeal Cheddar Crackers, 6 crackers per serving, 15 grams protein, 187 calories
    Cornmeal Cheddar Crackers, 6 crackers per serving, 15 grams protein, 187 calories

    In this recipe, you can freeze the dough mixture in a roll, and then cut small slices to bake. These will be little crackers to go with your favorite dips or toppings. The other option is to freeze the mixture and then form 2 ounce balls which can be flattened into patties. These will be a perfect sandwich size for an amazing meal to go. Sandwich breads work excellent for grilled cheese or mini pizzas.

    Flourless, Low Carb, Low/No Sugar, Gluten-Free.

    Cornmeal Cheddar Sandwich Bread, 15 grams protein, 187 calories per slice.
    Cornmeal Cheddar Sandwich Bread, 15 grams protein, 187 calories per slice.

    Ingredients:

    • 8 ounces reduced fat Cheddar Cheese, shredded 8-oz block
    • 6 ounces greek yogurt
    • 1 scoop unjury protein powder, plain unflavored
    • ½ cup fine cornmeal
    • ¼ cup Pacific Soymilk
    • ½ teaspoon salt

    Directions

    In a food processor, chop the cheese until finely shredded. Add yogurt and soymilk and pulse until combined. Add the protein powder, cornmeal and salt and process until a dough begins to form. Directions continued below…

    For Cornmeal Cheddar Sandwich Bread:

    On parchment paper, shape dough into a small log. Freeze for 45 minutes. Slice into seven even parts (measure 2 ounces each). Roll each piece into a small ball, and then flatten like a patty onto the parchment paper.
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    Bake two at a time for 30 minutes, or one at a time for 20 minutes. Flip upside down to cool.

    For Cornmeal Cheddar Crackers:

    Divide the dough into two balls on separate sheets of parchment paper.
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    Form each half into a log resembling a cardboard paper towel tube.
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    Roll up the parchment paper and freeze the logs for 45 minutes.
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    Preheat oven to 350°F. Grease two baking sheets or line them with parchment paper.Slice the logs thinly and place the dough circles on the baking sheets.
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    Bake for 20 minutes for 6 small circle slices at a time. Flip upside down to cool.
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    Yields: 7 sandwich bread slices, or 7 portions of 6 crackers per serving. A single 2-ounce servings is 15 grams protein, 187 calories

  • How to cook spaghetti squash

    How to cook spaghetti squash

    Spaghetti squash is a well known dieter’s secret for a low calorie gluten-free alternative to pasta.  To prepare the squash, cut in half and place face-down on a baking pan in the oven set to 500 degrees. Bake for 30 minutes.  Discard the seeds, and scrape out the squash with a fork. It will look just like thin noodles.  Refrigerate and use in pasta recipes.

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    IMG_2766

     

  • Chicken Liver Pate, 5.3 grams protein per ounce, 44.25 calories

    Chicken Liver Pate, 5.3 grams protein per ounce, 44.25 calories

    Eating organ meat sounds gross, and believe me, it looks gross. However, it tastes amazing, and works as a high protein schmear on lettuce rolls or other veggies.  A four-ounce serving is a whopping 21 grams protein, 177 calories.

    Ingredients: 

    • 1 pack (20 oz) chicken livers (140g,980c)
    • 6 ounces (cubes) sauteed onions  (.6g, 180c)
    • ¼ cup soymilk (2.5g, 35c)
    • ½ teaspoon salt
    • ¼ teaspoon white pepper

    Directions:

    Bake chicken livers in oven on 500 degrees.
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    After 15 minutes, drain juices and flip livers to the other side.  Bake for ten more minutes. Mix with rest of ingredients in food processor.

    Yields: 27 ounces, 5.3 grams protein per ounce, 44.25 calories.

  • Imitation Sour Cream with Scallions, Cashew Cream, 5 grams protein per ounce

    Imitation Sour Cream with Scallions, Cashew Cream, 5 grams protein per ounce

    IMG_2756[1]This is a hit! Perfect in the puree stages for topping refried beans.

    Non-dairy lactose free imitation sour cream can be used to top any protein meals.  Additionally, the cream can be added as a base for cream soups, and mixed with a batter for breadcrumb covered recipes. Also makes a delicious dip and topping for pizza or nachos.

    Ingredients:

    • 2 ½ ounces cashews, soaked in water overnight  (12.5g,400c)
    • 2 ounces soymilk (2.5g, 35c)
    • ¼ teaspoon vinegar
    • ¼ teaspoon lemon juice
    • 1 scallion  (.5g, 10c)
    • ⅛ teaspoon salt

    Directions

    Remove cashews from water. Chop all ingredients in blender until smooth and creamy. Refrigerate for up to one week. Use as topping for meats, beans, fish and cream base for soup.

    Yields: About 3 ounces of cream, 5.16 grams protein and 148 calories per ounce

     

  • Creamy Protein Dipping Sauce, 3 grams protein per ounce

    Creamy Protein Dipping Sauce, 3 grams protein per ounce


    Creamy Protein Dipping Sauce    This easy-to-mix dipping sauce is thick and creamy.  Perfect for chips, vegetables, and meats. Although the recipe calls for one teaspoon minced garlic per ounce, the garlic flavor is not intense or overpowering.   Make this in advance and keep it in the fridge to add a finishing touch to your meals.

    Ingredients

    • 1 ounce Greek yogurt (3g, 22c
    • 1 tablespoon Lite Thousand Island Dressing (0g,8c)
    • 1 teaspoon minced garlic (0c)

    Yields: one ounce of creamy dipping sauce.

  • Chocolate Protein Ice Cream, 15.25 grams protein per serving

    Chocolate Protein Ice Cream, 15.25 grams protein per serving

    carnation instant breakfast no sugar chocolate

    Easy recipe to mix together and freeze.  Double and triple this recipe to save on prep time.

    Ingredients:

    Eat as is for a pudding treat, or freeze for a perfect, smooth and creamy ice cream.  See protein bullets below:

    chocolate protein bulletsChocolate Protein Bullets, 5 grams per one ounce cube

    • Mix and freeze in ice cube trays.
    • Each cube will be once ounce.
    • Use cubes to add extra protein to your protein shakes.
    • Each one ounce cube will add 5 grams of protein to your shake.
  • Basic Seitan Directions

    Basic Seitan Directions

    seitan dough in a bowl
    seitan dough in a bowl

    Seitan is made from high-gluten flour, which is a high-protein meat alternative.

    Very Simple Instructions:

    Mix equal parts of Bob’s Red Mill Vital Gluten Flour with cold water to make seitan dough.

    • Seitan dough may be refrigerated for up to a week.
    • Seitan may be frozen as 2 ounce balls and defrosted for later use.
    • Spicy flavored mixtures may be steamed, boiled, fried, or grilled.

    Seitan contains 23 grams of protein per 2 ounce serving.

  • Apple Cinnamon Fruit Cups

    Apple Cinnamon Fruit Cups

    Pair with cottage cheese for a lean pre-op breakfast.

    apple cinnamon fruit cup
    Apple Cinnamon Fruit Cup

    Directions:

    Buy six large Cortland apples. Peel and core.  Chop in food processor with one teaspoon lemon juice, and one tablespoon cinnamon.  Store in 1/2 cup containers and freeze.  For breakfast, microwave one container for 1 1/2 minutes with the lid slightly open.  The apples will cook in its own juice, and you will have warm cinnamon apples for breakfast, all for just pennies.

    After your surgery, you can freeze the apple mixture in ice cube trays (1 cube=1 ounce) and add them to your protein shake for a revolutionary taste.

  • Greek Dill Dip, 3 grams protein per ounce

    Greek Dill Dip, 3 grams protein per ounce

    dilldipThis is my all-time favorite essential recipe for the bariatric puree stage.  I add this dill dip to tuna salad, salmon pate, gefile fish, and even mashed potato.  This is an easy way to supplement extra grams of protein to complete a meal.

    Ingredients:

    • 1 cup 0% Greek Yogurt  [24g]
    • 2 ounces milk [2 g]
    • 2 tablespoons Gourmet Garden Dill Paste
    • 1 teaspoon Gourmet Garden Lemongrass paste, optional

    Directions: Combine all ingredients and stir with a spoon.

    Yields:  1/2 pound Greek Dill Yogurt Dip at 3 grams protein per ounce

     

  • Mashed Potatoes, 1 gram protein per 2 oz serving

    Mashed Potatoes, 1 gram protein per 2 oz serving

    mashedpotatoesAn important basic foundation recipe for mashed potatoes with added protein. This recipe can used to add thickening to broths in the full liquid stage.

    Ingredients:

    • 4 large Idaho potatoes -or- 4 lbs.
    • 1 cup Milk [8g]
    • 4 oz. Greek Yogurt, 0%  [3*4=12g]
    • 1 cup sauteed onions

    Directions:

    • Peel and chop potatoes into cubes. Boil potatoes in water until tender–about 15 to 20 minutes.  
    • When potatoes are done, remove from heat and drain immediately.
    • Combine all ingredients in food processor until pureed.

    Yields: 31 portions of mashed potatoes at 1 gram protein per 2 oz. serving.