Protein Artist

Tag: lactose intolerant

  • OMG Beef Crumble with Tomato Gravy, Bariatric Chewable Meat Meal, 9 grams protein per 4 ounce meal

    OMG Beef Crumble with Tomato Gravy, Bariatric Chewable Meat Meal, 9 grams protein per 4 ounce meal

    IMG_2397This is my recipe for OMG Beef Crumble, named so because of how soft and easy it is to eat this.  I’m not kidding; this will melt in your mouth. Before you know it, you will be done with this portion.  There is almost no chewing involved, which makes this perfect for after weight loss surgery and the puree stages.   As a side note, I made it to Onederland today! 

    Meat Crumble:

    • 8 oz Ground beef (20% fat) (36g,640c)
    • 1 can condensed cream of chicken soup (7.5g,175c)
    • ½ green pepper, finely chopped (4 ounces)  (.9g, 20c)
    • 2 scallions  (1g, 20c)
    • 3 teaspoons chopped ginger (6c)
    • 1 Beef frank (6g, 150c)

    Mix in food processor.  Spray a large sheet of parchment paper with oil spray. Place mixture on parchment paper and roll into log shape. Pinch corners and twist the two ends in opposite directions.  Place roll into a 9×13 rectangular baking pan. Bake at 425. After 30 minutes, open the parchment paper and pat the mixture flat across the entire pan. Bake for 15 more minutes.

    Yields 18 ounces of meat crumble. (6 * 3 ounce portions, 8.71g, 171c each)

    Tomato Gravy

    In a saucepan, combine:

    • 1 can chopped tomatoes with green chiles (or plain chopped tomatoes) (2.5g, 50c)
    • 1 can chicken broth (0g, 50c)
    • 4 tablespoons ketchup (80c)
    • 3 ounces sauteed onions  (.3g, 90c)

    Cook on high until sauce bubbles. Lower heat to medium and cook for 15 minutes until vegetables are soft.  Blend.

     

    Serve 3 ounces of OMG Beef Crumble with 1 ounce Tomato Gravy for a 9 gram protein meal.

  • 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.

     

  • Unjury Powder Eggplant Bites Recipe, 28 grams protein

    Unjury Powder Eggplant Bites Recipe, 28 grams protein

    Eggplant Protein BitesDo you miss those good old days with hefty eggplant fries on the side of your burger?  If you dare to try this recipe, you might get your cravings satisfied and be very full too.   You might be surprised by the texture of the batter, but it certainly beats pureed food after surgery.

    Ingredients:

    • 2 ounces eggplant (1g, 25c)
    • 1 egg (6g, 70c)
    • 1 scoop Unjury protein powder, chicken soup flavor (21g, 100c)
    • salt and pepper

    Directions:

    • Peel and slice the eggplant.  Lay flat on cutting board and sprinkle with salt. Let stand for 15 minutes. Squeeze out the water and rinse slices thoroughly.
    • With a fork, beat the egg in a bowl with salt and pepper, and favorite spices.
    • Add protein powder to separate bowl.
    • Coat each slice with powder, egg, and then powder again.
    • Fry in oil. Drain fat with paper towel.

    Yields: 1 serving, about 4-5 slices, at 28 grams protein per serving. Net 195 calories, without adding the calories of the frying oil.

    • Serve with 1 ounce Creamy Protein Dipping Sauce for an added 3 grams protein to your meal.  Your total intake will be 31 grams protein for the meal.

     

  • 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.

  • Tomato Meat Pies – 20 grams protein,173 calories per 4 ounce meal

    Tomato Meat Pies – 20 grams protein,173 calories per 4 ounce meal

    So moist, so chewable, so easy to make! Crumbles in your mouth.

    IMG_2229[1]
    Are you tired of chewing restaurant meals? Make an exotic meal from scratch, and have it ready in advance by freezing these prepared slices raw and baking them in the oven as needed. It only took 40 minutes. Grams of protein are marked with a “g” followed by a “c” for calories.

    Meat mixture:

    • ¼ shredded cheese (7g, 80c)
    • 1 egg (6g, 70c)
    • ½ cup Prego Meat Sauce (2g, 90c)
    • 1 Lb. Turkey, Lean Ground (4 oz = (22g, 160c * 5 = 110g, 800c)

    1 Chopped Green Chili for garnish, optional
    1 large tomato (size of a hamburger patty)
    1 large onion (size of a hamburger patty)

    Directions:

    1. prego-meat-sauceCut the tomato and onion into large ¼ inch slices
    2. Arrange in two pans
    3. Mix all ingredients for meat mixture in food processor.
    4. Form medium sized balls of meat mixture and press onto vegetable slices.
    5. Top with chopped green chilis for garnish, optional
    6. Cover pan with aluminum foil
    7. Bake on 450 for 40 minutes.

    Serve with Lite Thousand Island dressing. It is important to keep the pan covered to retain the moisture.  It is critical to mix the meat mixture in the food processor so that it is pre-pureed and crumbles without much chewing. Eat it fresh for maximum chewability. Freeze raw slices and bake as needed.

    Yields 12 slices (or 6 meals), 2 slices per 4 ounce meal.

     

  • MET-Rx – ISO 20 Gel Fruit Punch 100% Whey Isolate Protein Gel, 20 grams protein

    MET-Rx – ISO 20 Gel Fruit Punch 100% Whey Isolate Protein Gel, 20 grams protein

    MET‑Rx ISO 20 Gel, Fruit punchThis is a very interesting product.   It is a very strong fruit punch flavored clear gel in a pouch.  It tastes nothing like other chemical products. The gel melts in your mouth, making it perfect for post-op hospital clear liquid stages.  My surgeon approved it and I took it to the hospital. I squirted a bit into my mouth every hour, and was getting my protein intake right from the start.

    20 grams protein per 4 ounce pouch, 0 fat, 0 sugar

    Click for product details on Amazon.com

    Whey isolate has one of the fastest absorption rates of all proteins, helps speed recovery, and increases potential for lean muscle growth. Innovative and convenient disposable pouch no more bulky shaker cups and having to measure powder scoops.

     

  • Basic Seitan Directions

    Basic Seitan Directions

    seitan dough in a bowl
    seitan dough in a bowl

    Seitan is made from high-gluten flour, which is a high-protein meat alternative.

    Very Simple Instructions:

    Mix equal parts of Bob’s Red Mill Vital Gluten Flour with cold water to make seitan dough.

    • Seitan dough may be refrigerated for up to a week.
    • Seitan may be frozen as 2 ounce balls and defrosted for later use.
    • Spicy flavored mixtures may be steamed, boiled, fried, or grilled.

    Seitan contains 23 grams of protein per 2 ounce serving.

  • Seitan Tomato Alfredo, 28 grams protein per 4 ounce meal.

    Seitan Tomato Alfredo, 28 grams protein per 4 ounce meal.

    seitan fettuccine
    Cutting seitan into fettuccine strips.

    This is a wholesome vegetarian dish that can be prepared in advance and frozen.

    Directions:


    Directions:

    alfredo tomato sauce
    alfredo tomato sauce
    • Combine all ingredients except for seitan and boil in a saucepan on medium.
    • Next, roll the seitan dough into an oblong sausage-shape.
    • Begin slicing very thin strips.
    • Then, slice every strip into half, lengthwise.
    • They should look like very thin flat worms.
    • Drop seitan fettuccine strips into saucepan.
    • Simmer on low for 15 minutes, stirring once per minute.
  • Apple Cinnamon Fruit Cups

    Apple Cinnamon Fruit Cups

    Pair with cottage cheese for a lean pre-op breakfast.

    apple cinnamon fruit cup
    Apple Cinnamon Fruit Cup

    Directions:

    Buy six large Cortland apples. Peel and core.  Chop in food processor with one teaspoon lemon juice, and one tablespoon cinnamon.  Store in 1/2 cup containers and freeze.  For breakfast, microwave one container for 1 1/2 minutes with the lid slightly open.  The apples will cook in its own juice, and you will have warm cinnamon apples for breakfast, all for just pennies.

    After your surgery, you can freeze the apple mixture in ice cube trays (1 cube=1 ounce) and add them to your protein shake for a revolutionary taste.

  • 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.