Protein Artist

Tag: gluten free

  • Gluten-Free, grain-free Scallion Pancakes made with SCD legal farmer cheese (DCCC)

    Gluten-Free, grain-free Scallion Pancakes made with SCD legal farmer cheese (DCCC)

    Finally, my fantasies have come true! Here are gluten-Free, grain-free scallion pancakes made with SCD legal farmer cheese (DCCC), and no cauliflower. These are crispy on the outside and soft on the inside. Combine ingredients in a bowl, and form thick, thin, or large plat patties. Fry until golden. Yields about 2 dozen. You may freeze 3 per zip-lock bag and have a handy snack to enjoy–defrosts quickly in your purse. The eggs, oil, and almond flour serve as a binder, and the dryness in the farmer cheese creates a firm mixture for shaping. These are so delicious–but very filling. So eat slowly.

    Amazing gluten free grain free scallion pancakes

    Ingredients:

    • 2 eggs
    • ½ cup almond flour
    • 1 teaspoon salt
    • ½ teaspoon white pepper
    • ¼ teaspoon fresh grated or dried ginger powder
    • ¼ cup oil
    • 1 cup SCD legal DCCC (video here) or buy SCD legal farmer cheese
    • 8 ounces mozzarella cheese, shredded
    • 5 bunches green onions, chopped (18-20 ounces, estimate).
  • Instant Pot Onion Soup – SCD Legal Gluten-Free Vegan

    Instant Pot Onion Soup – SCD Legal Gluten-Free Vegan

    This recipe is for onion soup, legal for the SCD diet and other restrictions. It is entirely dairy free, grain free, gluten-free, vegetarian, and vegan. I did not name it “French Onion Soup” because I won’t serve these in ramekins from the oven, or breadcrumbs. Here’s all the flavor of your favorite soup without the fluff. Done in less than 30 minutes.

    • 1/4 cup oil
    • 3 medium Spanish onions
    • 5 bay leaves
    • 3 cloves garlic
    • ½ cup vinegar
    • Salt, pepper, white pepper to taste

    *You may replace the oil with butter, the vinegar with lemon juice, and the water with broth stock tp meet your dietary requirements.

    Directions:

    • Peel and chop onions into half-rings. Separate the layers as you drop the sliced onions into the instant pot.
    • Add the garlic and bay leaves, and oil. Press the sauté setting. Stir, and watch for the onions to caramelize.
    • When they release some liquid, they are done.
    • Add 4 cups of water, and the remainder of the seasoning, making sure to taste for enough salt.
    • Seal with instant pot lid, and set to cook on HIGH pressure (manual setting) for 20 minutes.
    • Your soup is now done. Be careful, because it will be extremely hot, even for those accustomed to eating freshly cooked food.  Freezes very well!
  • Protein Squash Breakfast Muffin Bread Egg Sandwich

    Protein Squash Breakfast Muffin Bread Egg Sandwich

    If you have 2 minutes to put the ingredients together, this breakfast muffin will not disappoint! Scramble an egg and chop prepare a salad while the muffin is baking.

    Ingredients:

    • 2 tablespoons pumpkin puree, or mashed cooked vegetable such as butternut squash, etc.  (may be replaced with oil if desired)
    • 2 tablespoons coconut flour
    • 1 egg beaten
    • 1 tablespoon coconut milk carton or can, or milk, or milk substitute
    • 1/4 teaspoon baking powderDirections:
      Spray a a coffee cup or soup mug  with non-stick oil spray and mix all ingredients inside the mug with a fork. Make sure all the vegetable pieces are well mashed. It’s okay if your vegetable was cooked with spices for a previous dish—it will make your muffin more tasty. Microwave on HIGH about one and half minute or until toothpick placed in center comes out clean.  Turn mug upside down and muffin will pop onto plate. Serve with your favorite breakfast sandwich fillers.
  • 10 minute marinated-pickled beef flank steak in instant pot

    10 minute marinated-pickled beef flank steak in instant pot

    10 minute marinated-pickled beef flank steak in the instant pot, with video recipe  below. Now, go buy some steak! This mouthwatering medium-rare meat will taste like pickled deli that has been marinating in brine. Realistically, a few simple paleo/gluten-free, and SCD legal ingredients were used:

    1/2 onion, 1 lb premium angus flank steak, apple cider vinegar, salt, pepper, honey, 3 bay leaves.

    1. Five minutes of onion sauteed, plus ten minutes cooking time.
    2. I do not apologize for chewing in your ears!

    Nutrition Facts for Angus Beef Flank:

    Angus beef flank steak 4 oz 24 protein 0 Carbs 10 fat 200 calories

    After cooking it, I was able to divide this one pound steak into three portions. I ate 1/3 fresh, and I cut the leftovers into thin strips. I will eat the strips tomorrow as cold deli, and try some inside a lettuce wrap.

  • Pineapple Meatballs with Protein Powder, 17 grams protein, 340 calories

    Pineapple Meatballs with Protein Powder, 17 grams protein, 340 calories

    IMG_3660This sweet meatball recipe with protein powder to hold the meat together instead of flour or breadcrumbs. For this recipe, I use lunch buddies cups because they are easier to find with no sugar added than the ordinary canned varieties.  I also use ground beef chuck rather than lean beef, so that I have all the fats that I need from this meal. Ground beef chuck comes from the shoulder and neck area of the cow and is usually very fatty but also has an immense amount of flavoring.  With this yummy sticky sweet sauce, you will be licking your fingers every time you sit down to this dish. Freezes very well. Perfect for lunch at the office.
    Ingredients

    • 1 lb ground beef chuck (76g,1120c
    • 1 scoop unjury protein powder chicken soup flavor, or plain unflavored (21g, 100c)
    • 2 tablespoons olive oil (120c)
    • 2 tablespoons hot water
    • 1 packet onion soup mix, about 16 tablespoons (320c)
    • ¼  cup  tomato juice (.25g, 12c)

    Sauce:

    • 1 cup tomato juice (1g, 50c)
    • 2 tablespoons cornstarch (60c)
    • ¼ Cup Granulated Splenda
    • ¼ cup white vinegar
    • 2 tablespoons soy sauce (2g,22c)
    • 1 lb pineapple tidbits, no sugar added (4 lunch buddies cups) (4g,240c)
    • Pineapple juice reserved from pineapple tidbits

    Directions:

    Preheat oven to 350.  Open the pineapple cups or can, and pour off the juice into a small saucepan.  Pour the pineapple tidbits into an oblong oven pan.

    Mix ground meatballs ingredients in a medium-sized bowl.
    IMG_3636
    Form into tiny teaspoon-sized meatballs. Drop onto large frying pan and Cook for 4-5 minutes on each side on medium heat.
    IMG_3635IMG_3639
    Place cooked meatballs into the pan with the pineapple tidbits.
    IMG_3647

    In the saucepan, add remainder of ingredients and simmer on low heat, stirring occasionally, until thickened and bubbling, about 8 minutes.
    IMG_3646

    When sauce is done, pour  over meatballs and pineapple tidbits.

    IMG_3649

    Lightly mix meatballs until they are coated with the sauce. Cover pan with aluminum foil and bake in the oven for 15 minutes. Remove aluminum foil and bake for an additional 15 minutes.
    IMG_3654

    Divide into 6 portions by separating 5-6 meatballs into each container first. Then, add the pineapples and sauce to make sure you will get your protein in first.

    Yields: 6 portions, 4 ounces each, at 17 grams protein, 340 calories.

  • Dressed to the Nines Turkey Patties, 23 grams protein, 203 calories

    Dressed to the Nines Turkey Patties, 23 grams protein, 203 calories

    IMG_3379This is the ultimate gluten-free flourless turkey burger recipe that will make you want to party! Easy to prepare in advance, refrigerate the mixture and cook later in time for dinner. You may also freeze the leftover patties cooked or raw.  You might be tempted to skip the oil in the mixture, however, it is needed to hold the form and allow the onions to ‘fry’ inside the patty. Olive oil is an important and necessary fat for after gastric bypass and weight loss surgery.

    Ingredients:

    • 1 Lb. Turkey, Lean Ground
    • 1 egg
    • 2 tablespoons olive oil
    • 2 tablespoons hot water
    • 1 packet onion soup mix, about 16 tablespoons

    Topping:

    • 1 Tablespoon salsa
    • ½ ounce pepper jack cheese

    Directions: Combine burger ingredients in a medium bowl. Mix until everything is combined. Form six evenly-sized patties.  Reserve five patties for another meal (freeze raw or refrigerate). Place a single patty into a lightly oiled frying pan.  Cook on medium for five minutes.
    IMG_3371
    Flip to the other side. Top with salsa and then cheese.

    IMG_3372
    IMG_3373

    Place a large pot lid directly over the patty, inside of the frying pan.

    IMG_3374
    Cook for another 5-7 minutes until cheese is thoroughly melted.
    IMG_3375
    Serve immediately.

    Yields: 6 turkey patties, about 3 ounces each.  With topping, six portions at 23 grams protein, 203 calories

     

  • Mango Ginger Chicken Dinner, 11.5 grams protein, 169 calories

    Mango Ginger Chicken Dinner, 11.5 grams protein, 169 calories

    IMG_3133The most exciting part of this chicken dinner is not the sweet taste, but the mango bits that help with the chewing of the chicken. You may skip the cornstarch if you don’t favor a thick creamy sauce.  Mango might aid in decreasing risk of macular degeneration and colon cancer, while improving digestion and bone health, as well as skin and hair.

    Ingredients: 

    • 2 Fresh Boneless Skinless Chicken Thigh Cutlets (40g, 220c)
    • 1 teaspoon chopped Ginger (2c)
    • 1 Tablespoons Coconut or Olive Oil  (120c)
    • 1 mango, peeled and cubed, about 7 ounces (2.8g, 201c)
    • 1 stalk celery, chopped into tiny bits (.3, 6c)
    • 1 Tablespoon cashew butter (2g, 80c)
    • 1 packet artificial sweetener
    • 1 teaspoon (frozen cube) crushed ginger (5c)
    • ¼ teaspoon nutmeg
    • ¼ teaspoon cumin
    • 1 Tablespoon soy sauce (1g, 11c)
    • ½ teaspoon rice vinegar (10c)
    • ½ teaspoon salt
    • ½ teaspoon black pepper
    • 1 teaspoon cornstarch, diluted in 4 ounces water (20c)

    Directions:

    Heat the oil in a heavy frying pan. Add the garlic and celery and saute for 10 minutes on medium until translucent.
    IMG_3128

    Add cashew butter and stir until melted. Chop chicken into tiny bits. Add the chicken to the pan. Cook for about 10 minutes, stirring occasionally until the chicken is no longer pink.

    Meanwhile, in a medium-sized bowl, combine the mango with the sweetener, cumin, ginger, and nutmeg.
    IMG_3127

    Pour the mixture over the cooked chicken and gently stir to cover the chicken pieces.
    IMG_3129

    Add soy sauce, vinegar, water and cornstarch mixture and salt, and pepper. Cook for about 10 more minutes.

    IMG_3139

    Yields:  4 servings at ½ cup each, 11.5 grams protein, 169 calories

  • Marble Cheesecake, Made with Protein Powder, 10 grams protein, 103 calories each

    Marble Cheesecake, Made with Protein Powder, 10 grams protein, 103 calories each

    IMG_3115The protein powder recipe you’ve been waiting for!  These easy-to-serve mini cheesecakes are baked in a large muffin pan for ease of storage and portion control.  If you haven’t refined your skills yet for marbling the batter, then just leave it as two layers. With the crust, this will have three amazing layers.

    Ingredients:

    Crust:

    • ½ cup fine cornmeal
    • ½ cup cottage cheese
    • 1 packet sweetener

    Preheat oven to 350. Spray  large muffin pan with oil spray. In a small bowl, mix crust ingredients by hand until mixture turns to dough.  Form 12 small balls with the dough. Drop one ball into each muffin cup. Firmly press with fingers until a crust is shaped.  Bake for 15 minutes.
    IMG_3106

    In food processor, combine cream cheese, yogurt, muscle milk, eggs, vanilla, and splenda.  Process until smoothly mixed. Pour part of the mixture into muffin pans, filling only half of each cup.
    IMG_3107

    Add carob powder or cocoa to mixture and pulse in food processor until blended.  Pour remaining mixture to fill the muffin cups.
    IMG_3108
    With a knife, draw a figure 8 or random yinyang pattern into batter of each cup.  Do not overmix with knife.
    IMG_3111
    Bake in oven for 20 minutes.  Freeze leftovers.  Spoils in fridge after 2 days.

    Yields: 12 single-serve cheesecakes, 10 grams protein, 103 calories each

  • Popeye’s Fruit and Vegetable Smoothie, 2 grams protein, 157 calories per cup

    Popeye’s Fruit and Vegetable Smoothie, 2 grams protein, 157 calories per cup

    IMG_3081“It will work if the change will motivate your tastes buds.” This is a very interesting quote from Fat, Sick & Nearly Dead, the documentary about the value of juicing.  and explains how the smoothie must intrigue your sense of taste for your lifestyle changes to be permanent.  Since bypass, I’ve been able to explore new foods and be as daring as ever, keeping me motivated but also satisfied! For example, never in my life would I sit down to a bowl of kale. But now, I can eat a kale chip and be delighted for half a day. What a gift this bypass has become!

    Adding any citrus fruit to a smoothie containing raw spinach increases your body’s ability to absorb many of the beneficial nutrients in spinach, including iron. Raw spinach also contains higher proportions of vitamin C and the antioxidant gluathione than cooked spinach. Masking the bitter flavor with fruits not only makes this smoothie taste delicious, but also adds vitamin C which works like your stomach acid used to when absorbing the micronutrients that you are feeding it.

    In addition to the iron and C, one cup of fresh spinach leaves blended into a smoothie provides almost 200 percent of the daily recommended intake of vitamin K. Vitamin K prevents osteoclast activation, an activity that breaks down bones leading to osteoporosis. Factor C0-Q10, another antioxidant in spinach, strengthens muscles, especially your heart muscle, preventing and treating many cardiovascular diseases. Add in the avocado, and you have a healthy balance of fats, carbs, and fibers to round out your metabolic process for absorption. Finally, the allspice will nudge the flavor of all the ingredients and tickle your senses. Be bold and try this!  Post your comments and let us know how it worked for you.

    Ingredients:

    • 1 cup spinach leaves, packed (0.9 g protein,7c,  fat  0.1 g, Carbohydrate 1.1 g,  fiber 0.7 g)
    • 1 cup mixed berries, (70c, fiber 5g, protein 0, fat 0, carbs 17g)
    • 2 cups tomato juice (2g,100c, Fat 0, carbs 20, fiber 2g)
    • 3 ounces baby carrots, or 1 snack pack (1g,35c, 0 fat, 7 carbs, fiber 2.5g )
    • 1 apple, cored  (.6g, 95c, Carbohydrate 25 g, fiber 4.4 g,  Fat 0.3 g)
    • 1 avocado (4 g, 322c, Carbs 17 g, Fat 29 g, Fiber 14 g)
    • 1 teaspoon Allspice

    Directions: Blend all ingredients until finely blended.

    Yields: 4 cups, at 2 grams protein, 157 calories per cup per cup.  Recommended one cup daily after gastric bypass surgery.

  • “The Sandwich” – flourless gluten-free protein powder bread, 20 grams protein, 262 calories

    “The Sandwich” – flourless gluten-free protein powder bread, 20 grams protein, 262 calories

    IMG_3065This sandwich relies on two slices of Cornmeal Cheddar Sandwich Bread which has 15 grams protein, 187 calories.  If you had RNY gastric bypass, then you should eat only half of the sandwich, and reserve the second half for the next day. It will tastes nearly as fresh the next day.  The lettuce is important, because it provides a watery and crunchy tool for chewing the deli.

    Ingredients:

    • 2 slices of Cornmeal Cheddar Sandwich Bread (30g,374c)
    • 2 ounces deli meat, or 2 thick slices (10g,90c)
    • 2 teaspoons fat thousand island dressing (60c)
    • 1/2 lettuce leaf

    Directions:

    Insert bread slices into toaster. Toast until sizzling. This is important, because you want the bread to be crispy and not spongy. Spread dressing on both slices.
    IMG_3062

    Layer with meat and lettuce.  Cut in half, and refrigerate one half for another meal.

    Total sandwich: 40 grams protein, 524 calories. Suggested serving, half sandwich, totals to 20 grams protein, 262 calories.