Protein Artist

Tag: bariatric

  • “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.

  • 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
  • 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.

     

  • Refried Bean Beef Soup, 11 gram protein meal

    Refried Bean Beef Soup, 11 gram protein meal

    This soup is thick with lovely textures and high in nutrients.   I like to add a tablespoon of avocado cubes into the soup, so you can freeze the cubes with the soup portions; It will not turn brown, so long as it is covered in liquid while freezing. Refried Bean Soup

    Ingredients: 

    • 4 Tablespoons Green Chili Peppers (10c)
    • 1 medium tomato (1g, 22c)
    • 1 small onion (1g, 20c)
    • 8 oz Ground beef (20% fat) browned with ½ packet taco seasoning (36g, 640c)
    • 1 (16 oz) Can refried beans (24g, 400c)

    Directions:

    Finely chop ingredients in food processor.

    Add to saucepan with:

    • 2 cups clear chicken broth (12g, 172c).
    • ½ packet taco seasoning
    • 1 can (11 oz) Mexican style corn with red & green peppers, or plain can corn corn (8g,320c)

    Boil on medium for 15 minutes, stirring occasionally.

    Yields: 9 portions, 4 ounces each  (9 grams protein per portion, 176 calories).
    Serve with 1 ounce shredded cheese (2 grams protein) for a 11 gram protein meal.

  • 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.

  • Seitan Scallion Stir-Fry, 26 grams protein

    Seitan Scallion Stir-Fry, 26 grams protein

    Seitan Scallion Stir-Fry
    Be brave! This recipe tastes like Chinese crispy fried dumplings .

    Do you miss eating Chinese food now that you are sticking to a post-op puree diet?

    See Basic Seitan Instructions.

    Ingredients:

    Directions:

    • Mix 2 ounces water with salt and garlic powder.
    • Add in 2 ounces Bob’s Red Mill Vital Gluten Flour (23g).
    • Kneed seitan dough until all water is absorbed.
    • In a saucepan, boil 4 ounces chicken broth (3g)
    • Tear small m&m-sized pieces of seitan and drop into broth.
    • Add:
      • ½ teaspoon soy sauce
      • 1 finely chopped scallion
    • Cook on medium until broth is absorbed, about 15 minutes.
    • Cook an extra ten minutes until seitan turns golden.
    • Serve immediately.

    Suggestions:

    • Texture will be doughy and soft. Chew well.
    • It is helpful to have a plate warmer to keep the meal hot until you finish eating.

     

  • Cheese Crisps Protein Snack, 7 grams protein per ounce

    Cheese Crisps Protein Snack, 7 grams protein per ounce

    cheese crisps snack bagIn the pureed stages, these cheese crisps protein snacks can be chewed once for instant pureed texture.  Chew with discretion, and know yourself! 6 crisps -or 1 ounce- is 7 grams of protein. 

    “The key for me was watching the bubble turn brown first.”  ~ Stace Russell-Samuels, Florida

    Directions:

    • Place a sheet of parchment paper on a large oven pan.
    • cheese crisps - before picTear/cut cheese into postage-stamp size pieces and space them at least an inch apart on the parchment paper.
    • Add your favorite spices (black pepper, chopped onions, olives) and bake on 450 for less than five minutes.
    • Check every minute to see when it puffs up. The moment it does, it will turn brown in the next minute.
    • Grab it quickly and place it in the fridge to cool and preserve the ‘bubble’.  (Do not place pan in the fridge, the heat might melt the plastic shelves. Rather, slip the parchment paper onto the fridge shelf). 
    • When it cools after a few minutes, it will be crispy.
    • Store in the fridge in airtight container or in the freezer in ziploc bags for a quick snack. It will defrost in less than an hour for traveling protein.

     

  • Tuna Omelette, 16.5 grams of protein per 4 oz meal

    Tuna Omelette, 16.5 grams of protein per 4 oz meal

    tuna omelette Before RNY, I prepared portions of tuna blended with pickle juice and greek yogurt.  It totaled to 10g of protein per 2 oz portion.  Here I used one portion of the tuna puree to make a breakfast omelette by mixing it up in a pot with 1 tablespoon of shredded cheese and one ounce eggbeaters. The results: A yummy pureed meal with 16.5 grams of protein!