Protein Artist

Category: All Recipes

  • Instant Chia Chocolate Pudding, 17 grams protein, 174 calories

    Instant Chia Chocolate Pudding, 17 grams protein, 174 calories

    IMG_2651Chia seeds are loaded with nutrients with very few calories. All the carbs are actually from fiber, and most of the fats are Omega-3s.  Chia is a true superfood all in a tiny seed, packed with antioxidants: Fiber, Protein, Omega-3’s, Calcium, Manganese, Magnesium, Phosphorus, Zinc, Vitamin B3 (Niacin), Potassium, Vitamin B1 (Thiamine) and Vitamin B2.

    Look for brands that have even more protein, such as Tresomega Organic @ 3 grams per tablespoon (used in this recipe). Chia seeds can be added to your baking for added protein, or sprinkled into yogurt as a crunchy topping. In this recipe, no starch or dairy is used for the pudding, and the seeds make the liquid congeal after a few hours in the fridge.

    Ingredients:

    • ½ cup Chia Seeds  (24g, 480c)
    • 1 cup soymilk (10g, 140c)
    • 2 Tablespoons Unsweetened Cocoa Powder (28c)
    • 2 packets artificial sweetener
    • 1 teaspoon instant coffee
    • 1 teaspoon vanilla extract

    Directions:

    Nuke in microwave for 20 seconds. Mix mixture well.  Nuke for another 20 seconds and mix, making sure the coffee has dissolved.  Refrigerate for three hours or overnight.

    Yields: 2 pudding cups, 4 ounces each,  17 grams protein, 174 calories

  • Vegetarian Stuffed Cabbage, 11 grams protein, 223 calories

    Vegetarian Stuffed Cabbage, 11 grams protein, 223 calories

    IMG_2616This vegetarian recipe was designed to create a balanced meal of necessary Carbs and Fats for Post-Op Breakdown of Proteins.  If you are lazy to stuff the cabbage leaves, then shred the cabbage and cook everything together in the oven.

    Ingredients:

    • ½ head cabbage (8g, 150c)
    • 1 can chickpeas (21g,350c)
    • 2 slices roasted red pepper from jar, chopped (15g, 30c)
    • 2 large scallions, chopped  (.6g, 20c)
    • ½ rutabaga, or 8 ounces finely shredded (2.2g,76c)
    • 2 tablespoons lemon juice
    • 3 tablespoons olive oil (360c)
    • 3 tablespoons soy sauce (3g,33c)
    • 1 teaspoon salt
    • ½ teaspoon black pepper

    Sauce:

    • 1 can condensed cream of __ soup (mushroom, etc,) (7.5g,175c))
    • 1 can tomato sauce (7g, 140c)
    • 2 teaspoons minced garlic  (.8g, 8c)

    Directions:   

    Peel cabbage leaves from head:

    • With a knife, cut around the core of the cabbage head.

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    • Place the cabbage into microwave and nuke for 3 minutes. Slowly peel the outer layers. If more leaves are needed, return to microwave and nuke for another 2 minutes, and peel the rest of the leaves.
    • Mix sauce ingredients inside a large shallow oven pan.
    • Combine the rest of ingredients in a bowl and toss well.

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    Stuffing the cabbage: Place a single large leaf on a flat surface with the spiny end facing you.   Place two heaping tablespoons of mixture into the center of the leaf.
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    Fold the right and left sides of the leaf inwards, and begin rolling the spine end towards the topmost corner. Place the spine of the leaf facing up when putting the roll into the pan. The sauce will be thick and will hold the rolls in place.
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    Cover with aluminum foil and bake in oven for one hour at 350. Remove from oven, and with a spoon, carefully cover the rolls with the sauce.
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    Cover the pan with aluminum foil and return to oven for 30 minutes.

    Yields: about 12 rolls of stuffed cabbage, 2 per 4 ounce portion, at 11 grams protein, 223 calories

  • Winter Roses in a Cup – Harvest Vegetable Side Dish with Healthy and Necessary Carbs and Fats.  

    Winter Roses in a Cup – Harvest Vegetable Side Dish with Healthy and Necessary Carbs and Fats.  

    IMG_2596This recipe is dedicated to my personal trainer who tipped me off on the need for healthy carbs and fats that post-op patients need for breaking down protein with body fat instead of muscle mass.  Pair these harvest vegetable side dish rose cups with a high-protein recipe for the ultimate meal. Without further ado, here is my side dish recipe to round out your protein meal.

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    Equal proportion of apples to sweet potato

    Ingredients:

    • ¼ rutabaga, or 100 grams (1.1g,38c)
    • ½ sweet potato (1g, 56c)
    • 1 small apple  (.3g,58c)
    • 1 medium orange  (.9g,45c)
    • 2 tablespoons lemon juice
    • 3 tablespoons olive oil (360c)
    • 1 teaspoon salt
    • ½ teaspoon black pepper
    • 1 ounce soymilk (1.25g,17.5c)
    • 1 ½ teaspoons instant coffee
    • 2 packets artificial sweetener
    • 3 eggs  (18g, 210c)
    • 4 ounces fine cornmeal (8g,355c)

    Directions:

    • Peel and thinly slice the rutabaga, sweet potato, and apple into a large bowl.
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    • Peel orange with a knife, reserving the white rind.  Thinly slice by hand.
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    • Dilute coffee and sweetener with soymilk.
    • Combine all ingredients in the bowl.
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    • Press the mixture into a large muffin pan, evenly dividing between the 12 cups.  The mixture will form high mounds, which will settle in the oven later.
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    • Bake at 425 for 45 minutes.
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    • Yields: 12 roses, about 1.5 ounces each, 2.5 grams protein, 95 calories.

     

  • Roast Beef Hash Cups with Protein, and Necessary Carbs and Fats

    Roast Beef Hash Cups with Protein, and Necessary Carbs and Fats

    IMG_2613The rutabaga is the secret in this recipe. It will lend a starchy and earthy taste which will work like a potato but deliver healthy and necessary carbohydrates instead.  The apple and orange will add a zesty flavor to balance the spices, creating a very savory hash bite.  These taste amazing when warm, or room temperature after defrosting from the freezer in time for your lunch break.

    Post-op patients must remember to add necessary carbs and fats on top of their protein, in order to break down the protein with body fat rather than muscle mass.  Read more about tricking your body with necessary carbs and fats for post-op.

    Ingredients:

    • 10 slices roast beef deli (50g, 300g)
    • ¼ rutabaga, or 100 grams (1.1g,38c)
    • ½ sweet potato (1g, 56c)
    • 1 small apple  (.3g,58c)
    • 1 medium orange  (.9g,45c)
    • 3 eggs  (18g, 210c)
    • 4 ounces fine cornmeal (8g,355c)
    • 6 ounces Finely Grated Parmesan Cheese (36g, 360c)
    • 2 tablespoons lemon juice
    • 3 tablespoons olive oil (360c)
    • 1 teaspoon salt
    • ½ teaspoon black pepper

    Directions:

    • Preheat oven to 425.
    • Peel and finely shred the rutabaga, apple, and sweet potato.
    • Peel and quarter the orange by hand.
    • Add all ingredients into food processor and mix until roast beef is chopped.
    • In a mini muffin pan, add 1 teaspoon finely grated shredded cheese to each muffin cup. Firmly press with fingers until it resembles a pie crust.
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    • Place a heaping teaspoon of mixture into each cup.  Evenly divide the mixture and juices between the entire pan.  With your fingers, press the leftover mixture to form high peaks above the cups. It will settle to half in the baking process.
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    • Bake at 425 for 30 minutes.
    • Remove pan from oven and lightly spray all the cups with oil spray.
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    • Return to oven to finish baking for 15 more minutes.
    • Allow to cool, and divide into 2 ounce portions, 3 mini bites.

    Yields: 36 mini bites, or 12 servings of 3 mini bites each, at 2 ounces. Each 2 ounce portion has 9.5 grams protein, 149 calories

  • Juicy Ginger Teriyaki Steamed Salmon Recipe, 21 grams protein, 151 calories – Pictured with Kale Salad

    Juicy Ginger Teriyaki Steamed Salmon Recipe, 21 grams protein, 151 calories – Pictured with Kale Salad

    IMG_2263If you are lactose intolerant, and don’t want to drown your fish with yogurt or other dairy dressing, then consider steaming the fish to preserve all the juices. The fish was like butter, and my house did not smell, because of the ginger. Pictured with yummy kale salad – recipe below.  Note: Kale salad is not cooked, and is therefore not suitable for those right after  weight loss surgery and in the early stages of bariatric chewing issues.

    Directions:

    • Rinse a fresh salmon filet slice and put it on to a sheet of aluminum foil.
    • Drizzled with 1 teaspoon teriyaki sauce and 1 teaspoon crushed ginger.
    • Fold up the sides of the aluminum foil and pinch the top to form a tent pouch.
    • Create a “double-boiler” by placing the pouch into a tiny frying pan, and place the frying pan inside (okay if it’s at an angle) a saucepan filled halfway with water.
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    • After the water bubbles, lower to medium and let it steam for 15 minutes.
    • Be careful to monitor the water levels and add more water if it cooks out.
    • When cooked, cut away half the slice and refrigerate for another meal.  Each half should measure about 3 ounces, which is perfect for adding some kale salad to round out your 4 ounce meal.
    Ginger Kale Salad, very similar to Whole Foods
    Ginger Kale Salad, very similar to Whole Foods

    Kale salad:

    • 1 ounce raw kale
    • 1 teaspoon coconut oil (or any oil)
    • 1 teaspoon vinegar
    • 1 teaspoon (frozen cube) crushed ginger
    • 1 teaspoon sesame seeds
    • ⅛ teaspoon salt
    • ⅛ teaspoon black pepper

    Directions:

    • Chop 1 ounce of fresh kale into small bits.
    • Mix dressing ingredients and nuke in microwave for 20 seconds.
    • Mix with kale. Enjoy fresh or refrigerate to marinate and enjoy later.
  • 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
  • Sugar-Free Coffee Taffy Niblets, 6 calories each

    Sugar-Free Coffee Taffy Niblets, 6 calories each

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    Fingernail-sized niblets

    A tiny little taffy or candy to curb your cravings. You eliminate the butter and add the milk and Torani to make it a soft taffy, or exclude these two ingredients to make it a harder candy.

    Ingredients:

    Directions:

    • Line a large pan with parchment paper
    • In a small saucepan, add milk and coffee. On a small flame, stir until coffee is dissolved. Add rest of ingredients and boil on medium, stirring constantly.
    • When mixture bubbles and is smooth, pour onto parchment paper and spread 10 1/4″ thin.
    • Allow to cool in fridge for 15 minutes, and then cut into tiny bits.
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    • Return the pan to the fridge if it becomes too soft to cut and sticks to the knife.
    • Store in refrigerator.

    Idea:  Keep a small taffy on your tongue while drinking your protein drinks. It will infuse the drink with flavor as it dissolves.  Works well with tea.

    Yields: About 8 ounces of taffy, roughly 12 candies per ounce (96 pieces, fingernail size). 

    CAUTION:  5 pieces will have one gram of sugar. Eat in moderation to avoid dumping.

  • Turkey Teriyaki Lunch Rolls, 17 grams protein, 115 calories

    Turkey Teriyaki Lunch Rolls, 17 grams protein, 115 calories

    This will be extremely juicy and moist, and will be absolutely no problem to chew and swallow without drinking. You will be surprised how much the teriyaki makes the greek yogurt taste disappear and melt into an amazing dressing. One roll should suffice as a 4 ounce meal.

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    Ingredients:

    • 1 ounce greek yogurt  (3g,15c)Lawry's Teriyaki with Pineapple
    • 2 teaspoons Lawry’s Teriyaki with Pineapple (20c)
    • 2 slices deli turkey breast  (14g,80c)
    • 1 large lettuce leaf
    • 2 thin red pepper strips (red and yellow)

    Prepare your sandwich roll:

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    • Mix the greek yogurt with the teriyaki.
    • Spread ⅓ mixture over a large flat lettuce leaf.
    • Add one slice turkey deli.
    • Spread ⅓ of the mixture over the turkey slice.
    • Lay 2 slices of pepper vertically.
    • Add the second slice of turkey deli
    • Spread the remaining ⅓ of yogurt mixture.
    • Begin to fold the roll. Bend the north/south ends inward, and roll the west end towards the east end.
    • Store in a re-usable deli container or zip-lock bag.

     

  • Green Onion and Cucumber Lunch, 18 grams protein

    Green Onion and Cucumber Lunch, 18 grams protein

    debbieRecipe submitted by:
    Debbie Stanislowski

    #NSV Smart Choices! I was craving chips, some kind of junk food, so THIS is what I opted for! Greek yogurt mixed with green onion dip and cucumber slices… Total protein 18 grams in this baby, and yummy for my pouch!

    greenonion-debbie

     

     

     

     

    IMG_2487Variations:

     

     

  • Smoked Chickpeas and Cabbage, 5.7g, 145c

    Smoked Chickpeas and Cabbage, 5.7g, 145c

    IMG_2442This is a warm winter meal dish that has the added queso fresco for protein.  I would be curious to try this recipe again and put half the cabbage, and double the chickpeas for added nutrition. Please let me know what your total protein count was if you tried that variation.

    Ingredients

    • ½ head cabbage, shredded, about 5 cups (8g, 150c)
    • 1 cup oil (1927c)
    • 2 teaspoon minced garlic
    • 1 can chickpeas (21g,350c)
    • 1 10oz.-block queso fresco (60g,800c)
    • ½ cup Prego Meat Sauce (2g, 90c)
    • 2 tablespoons ketchup  (40c)
    • 2 ½ tablespoons salt
    • 1 teaspoon black pepper
    • 1 teaspoon crushed pepper flakes
    • 1 teaspoon liquid smoke

    Directions:

    • In a large 8 quart pot, saute cabbage in oil until golden, stirring frequently.
    • Stir in garlic, chickpeas and grated queso fresco.
    • Add salt, pepper, and liquid smoke. Cook for 1 minute.
    • Add meat sauce and water, and 2 tablespoons sale.
    • Cook for 45 minutes on medium heat.

    Yields:  23 servings of 4 ounce bowls.