Tag: cream cheese

Omega + C Orange Salmon Endives, 19.5 grams protein, 290 calories
The perfect winter lunch to pack in the nutrients and prevent the sniffles. Endive is enriched with Vitamin A and ß-carotene, which have antioxidant properties. Carotenes convert to vitamin A inside the human body. The orange delivers your vitamin C right in between the smoked salmon, which is high in omega fatty acids. All ingredients combined are sweet and moist, perfect for chewing.

Belgian endives has creamy white, compact leaves.

Ingredients:
- 2 ounces skinless boneless smoked salmon
- 4 Tablespoons Cream Cheese, with chives if possible
- ½ naval orange
- 4 endives slices
Directions:

Peel and slice orange into small bits. Reserve half in airtight container and refrigerate. Cut or tear salmon into small pieces. Peel off four endive slices from the bunch. Spread each slice with one tablespoon cream cheese.

Evenly divide the orange slices onto the cream cheese. Pack the salmon tightly in between the orange slices. This is a perfect lunch to prepare the day before and take to work. It is worth investing in a quality orange, so that it is sweet and juicy. My favorite brand of smoked fish is available at Costco or Sam’s Club, “Paramount Reserve”
December 14, 2014
Three-Cheese Avocado Bites, 11 grams protein, 265 calories
Your 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.

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.

Bake at 350 degrees for 25 minutes.

Yields: 6 servings of 2 muffins per meal, 11 grams protein, 265 calories
November 2, 2014
Spaghetti Squash Alfredo Bites, 10 grams protein, 319 calories
In this recipe, I used gluten-free spaghetti squash and full fat cream cheese. You can substitute with lowfat, but do make sure the nutrition facts show you that there will be 2 grams protein per 2 tablespoon serving. Many whipped brands cheat on that and only have 1 gram at most.

These little alfredo bites are perfect for a warm meal, but also tastes delicious straight from the refrigerator. Store 3 per zip-lock bag and freeze. Grab one bag in the morning when heading to work. It will defrost in time for lunch.

Pre-made wonton wrappers can be found in your supermarket’s produce section, often near the mushrooms and soy products.

Ingredients:
- 12 wonton wrappers (.75g,20c*12=9g,240c)
- 6 ounces spaghetti squash, cooked (.9g,45c)
- 1 (8 oz) container cream cheese with chives (16G,800C)
- 4 tablespoons Finely Grated Parmesan Cheese (7.9g, 88c)
- ½ cup soymilk (5g, 70c)
- 3 teaspoons minced garlic (1.2g, 12c)
- ½ teaspoon salt
- ¼ teaspoon black pepper
- ¼ teaspoon cumin
- ¼ teaspoon crushed red pepper flakes
Directions:
- Preheat oven to 350.
- Spray a large muffin pan with oil spray.
- Press a wonton wrapper into each muffin cup.
- Add cream cheese, soymilk, and spices in a small saucepan. Simmer on low heat, stirring occasionally.
- When smooth and creamy, add squash and Parmesan cheese. Mix well.
- Drop two tablespoons of mixture into each cup.
- Bake at 350 for 15 minutes. Allow to cool.
- Serve warm, room temperature, or cold after refrigerating.
Yields: 12 appetizers, less than 1 ounce each. Serving size: 3 pieces at 10 grams protein, 313 calories.
October 29, 2014
Potstickers Cream Soup, 17 grams protein, 119 calories
Post-op bariatric weight loss meals often skip the doughy ingredients. Why should you cheat yourself on the flavor though? Try this potstickers recipe and do submit comments if you added a zesty ingredient for added flavor. I suggest you make half the recipe on your first try. Freeze the leftovers in pre-measured containers.

Boil in large pot:
- 8 cups lite chicken broth (from 32-ounce carton*) (8g, 40c)
- 2 cups water
- 8 ounces chopped portabella mushrooms (3g, 21c)
- 1 tablespoon soy sauce (1c, 11c)
- ½ teaspoon white pepper
- 1 tablespoon salt
In food processor, chop and mix:
- 2 pounds ground chicken breast* (208g, 960c)
- 1 egg (6g, 70c)
- 1 cup shredded green cabbage (.9g, 17c)
- ⅓ cup scallions (4 medium) (1.8g, 32c)
- ½ green pepper, finely chopped (4 ounces) (.9g, 20c)
- 4 teaspoons chopped gingerroot (6c)
- 1 teaspoon minced garlic (.4g, 4c)
- 2 teaspoons oil (120c)
- ½ teaspoon white pepper
- 2 teaspoons salt
- 1 tablespoon soy sauce (1g, 11c)
Greek Cream Cheese

Directions:
- Drop ½ teaspoonful of chicken mixture into boiling broth.
- Cook for ten minutes.
- Add 8 ounces Greek Cream Cheese. (32g, 480c)
- Cook for ten more minutes until cream cheese is dissolved.
Yields: 15 portions of 2 ounces chicken with 4 ounces broth.
- Garnish with chopped scallions.
- * You may use darker chicken tops which have are juicer and is easier to chew.
- ** You may use homemade broth for extra protein at 6 grams per cup, compared to store-bought cartons which have 1 gram per cup.
September 20, 2014