Protein Artist

Tag: lactose-free

  • SCD Yogurt in Instant Pot, 24 hour fermented lactose free

    SCD Yogurt in Instant Pot, 24 hour fermented lactose free

    Contraband yogurt on the airplane
    Contraband yogurt on the airplane

    SCD yogurt has to be fermented for 24 hours to be SCD legal. In the process, the bacteria converts the lactose to digestive enzymes and protein. The amount of probiotics in SCD yogurt is estimated to be 50 times more than store-bought probiotics tablets. One spoonful in the early stages is enough to build a tolerance for this super powerful “medicine” in a cup. Personally, I find it easiest to prepare the yogurt in my 3 quart instant pot. [You know you love my videos, so please subscribe to my channel! :)]

    Yoghurt is considered a “full liquid” for those after surgery or compromised GI tract. Depending on the milk that you use, you can assume at last the following nutrition facts per cup:

    Food              | Calories | Fat  | Carbohydrates | Protein
------------------+----------+------+---------------+--------
Whole Milk Yogurt | 149 cal | 8.0g | 11.4g         | 8.5g
Whole Milk        | 146 cal | 7.9g | 11.0g         | 7.9g

    Video Instructions:

    Directions:

    • Simmer the milk (3 quarts) in a large pot until it reaches 180-degrees. Remove from stovetop.
    • Refrigerate until it cools to 80-degrees.
    • Pour into 3 quart instant pot.
    • Image result for 1/8 + 1/16 teaspoonAdd 1/2 cup legal yogurt starter, or 1/8+1/16th of GI Pro yogurt starter. Whisk well until mixed.
    • Press the YOGURT button on the 3 quart instant pot, and press the plus or minus until 24:00 appears on the display.
    • In a few seconds, a beep will be heard, signaling that the fermenting countdown has started.
    • Do not use the instant pot lid to cover the pot. Rather, use the lid from the large pot. The yogurt does not cook with pressure, so there is no reason to keep the pressure lid on.
    • After 24 hours, the 3 quart instant pot will beep and show YOGT on the display, signaling that your yogurt is done. Pour into storage jars and refrigerate. Your yogurt will stay fresh for at least a week.
    Dannon Whole milk is the SCD legal yogurt starter that contains required strains and no pectin
    Dannon Whole milk is the SCD legal yogurt starter that contains required strains and no pectin

     

    Image result for gipro starter gi health
    GI ProStart by GI ProHealth Inc. is a powdered starter that you keep refrigerated and on hand for at least 30 batches.

     

    Read:

  • 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!
  • Imitation Sour Cream with Scallions, Cashew Cream, 5 grams protein per ounce

    Imitation Sour Cream with Scallions, Cashew Cream, 5 grams protein per ounce

    IMG_2756[1]This is a hit! Perfect in the puree stages for topping refried beans.

    Non-dairy lactose free imitation sour cream can be used to top any protein meals.  Additionally, the cream can be added as a base for cream soups, and mixed with a batter for breadcrumb covered recipes. Also makes a delicious dip and topping for pizza or nachos.

    Ingredients:

    • 2 ½ ounces cashews, soaked in water overnight  (12.5g,400c)
    • 2 ounces soymilk (2.5g, 35c)
    • ¼ teaspoon vinegar
    • ¼ teaspoon lemon juice
    • 1 scallion  (.5g, 10c)
    • ⅛ teaspoon salt

    Directions

    Remove cashews from water. Chop all ingredients in blender until smooth and creamy. Refrigerate for up to one week. Use as topping for meats, beans, fish and cream base for soup.

    Yields: About 3 ounces of cream, 5.16 grams protein and 148 calories per ounce

     

  • 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.

      IMG_2603

    • 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.

    IMG_2602

    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.
    IMG_2605

    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.
    IMG_2606

    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.
    IMG_2614
    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