Protein Artist

Category: Side Dishes

  • 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!

  • “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.

  • Roasted Chestnut Apple Salad, 10.2 grams protein, 217 calories

    Roasted Chestnut Apple Salad, 10.2 grams protein, 217 calories

    IMG_3050This Fall-Flavored salad tastes even better after it is refrigerated for a day. Roasted chestnuts are amazing in flavor and packed with nutrition. It is lower in fats like other nuts but higher in soluble fiber.

    Roasting is easy.

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    Buy fresh chestnuts and slice a slit halfway across the chestnut. Place in a pan in the oven. Bake at 350 for 35 minutes.

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    Peel and discard shell and furry skins.

    Ingredients:

    • ½ purple onion, chopped  (4c)
    • 12 roasted chestnuts, about 6 ounces after peeling  (3g, 207c)
    • 1 Granny Smith apple  (.6g,116c)
    • 4 cheddar cheese sticks, thinly sliced (24g,340c)
    • ¼ cup craisins or dried cranberries (120c)
    • 3 sprigs fresh tarragon, chopped, about 1 teaspoon
    • 2 teaspoons lemon juice

    Dressing:

    • 1/4 cup greek yogurt  (12g,65c)
    • ⅛ cup Pacific Soymilk (1.252.5g, 17.5c)
    • 1 teaspoon ground allspice

    Directions: Chop and mix all ingredients and refrigerate.

    Yields: About one pound of salad, 4 portions of 6 ounces each servings, 10.2 grams protein, 217 calories per serving.

  • Low-Carb Cauliflower Latkes Bites, 6.3 grams protein, 110 calories

    Low-Carb Cauliflower Latkes Bites, 6.3 grams protein, 110 calories

    A perfect vegetarian, low-carb, gluten-free and non-dairy recipe.
    A perfect vegetarian, low-carb, gluten-free and non-dairy recipe.

    You want the taste of greasy potato latkes, but you don’t want the fat or the carbs. You want the high protein but you also want that deep onion flavor.  So here you have it; the best of both worlds.  Conveniently packed into mini muffin sized bites for portable nutrition. Store three pieces in a ziplock bags and freeze. Reheat as needed.

    Pairs well with Creamy Protein Dipping Sauce for an added 3 grams protein per meal.

    Ingredients

    • 4 ounces cauliflower, fresh or frozen (1.9g,25c)
    • ¼ large onion, or 1 ounce chopped (.27g,10c)
    • 2 ounces cashews, soaked in water overnight (10g, 314c)
    • 1 egg (6g, 70c)
    • 1 scoop unjury protein powder, plain unflavored  (21g, 100c)
    • 1 ounce  French Fried Onion (177c)
    • ½ cup Pacific Soymilk (5g, 70c)
    • ½  teaspoon salt
    • 1/4 teaspoon black pepper

    Directions:

    • Preheat oven to 350. In food processor, chop all ingredients until mixture looks like lumpy baby food. Spray mini muffin pan with oil spray.
    •  Evenly divide mixture into 21 cups. 3 cups will be empty.
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    • Press one or two small French Fried Onion bits into each cup.
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      Bake on 350 for 20 minutes.
    • Refrigerate leftovers.
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    Yields: 21 mini cupcakes. Serving Size: 3 pieces, 2 ounces total at 6.3 grams protein, 110 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

  • Cornmeal Oven-Baked Fish-Fry with Tzatziki Cucumber Salad, 21 grams protein, 190 calories

    Cornmeal Oven-Baked Fish-Fry with Tzatziki Cucumber Salad, 21 grams protein, 190 calories

    IMG_2732Sometimes, you just want to have those yummy hearty meals that hit the spot. This gluten-free recipe allows you to coat the fish with the spices and crumbs and bake in the oven for a low-fat dish.  Serve half of the fish with 2 ounces Tzatziki Cucumber Salad (recipe on the bottom of the page).  The salad is wet and spicy, perfect for helping the fish chewing process.

    Ingredients:

    • 4 ounces cod fish fillet  (18g, 82c)
    • ⅛ cup cornmeal (2g, 88c)
    • ⅛ cup soymilk (1g, 20c, calculated by ¼ based on absorption)
    • ¼ teaspoon salt
    • ¼ teaspoon black pepper
    • ½ teaspoon paprika

    Directions:

    Preheat oven to 450.  Cut fish into bite sized nuggets (about 6).  In a soup bowl, mix spices with soymilk. Place cornmeal in a separate soup bowl.  Coat fish with soymilk mixture, and then dredge thoroughly with cornmeal. Spray oven pan with PAM.  Place coated fish into oven pan and bake for 15 minutes.  Flip fish pieces to the other side and bake for another ten minutes.

    Yields:  One 4 ounce serving of fish-fry at 21 grams protein, 190 calories

    Serve ½ portion at 2 ounces fish (10.5g,95c) with with 2 ounces tzatziki cucumber salad (2g,17c), for a meal of 12.5 grams protein, 112 calories.

    RECIPE: Tzatziki Cucumber Salad, 7g ,58c

    • 4 ounces cucumber, shredded (.6g, 16c)
    • 1/4 cup greek yogurt  [6g/oz, 32.5c]
    • 1 scallion  (.5g, 10c)
    • ¼ teaspoon salt
    • ¼ teaspoon black pepper
    • 1 teaspoon vinegar

    Directions: Mix and refrigerate.

    Yields: 7 ounces of salad.  Per ounce: 1 gram protein, 8 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

  • 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.