Protein Artist

Tag: lactose intolerant

  • Lemongrass Soy Crumbles in Marinara Cream Sauce, 15.5 grams protein for 4 oz meal

    Lemongrass Soy Crumbles in Marinara Cream Sauce, 15.5 grams protein for 4 oz meal

    lemongras soy crumbles with marinara cream sauce15.5 grams protein Meal:

    • 2 ounces Lemongrass Soy Crumbles (11g)
    • 1 ounce Marinara Cream Sauce (1g)
    • 1 ounce shredded Cheese (3.5g) [skip if you are lactose intolerant]

    Recipe:

    Marinara Cream Sauce

    Total 32 oz sauce = 34/32=1.0625 g per ounce of sauce

    marinara cream sauce ingredients for lemongrass soy crumbles and marinara cream sauce lemongrass soy crumbles

    Lemongrass Soy Crumbles:

    •  1 1/2 teaspoons Gourmet Garden Lemongrass paste
    • ½ cup marinara cream sauce (recipe above)
    • 1 tablespoon mustard
    • two tablespoons soy sauce
    • 1 package Lightlife Smart Ground Veggie Protein Crumbles, Original
      (2 ounces = 11g )

    Directions: 

    • Prepare marinara cream sauce by boiling all ingredients in a large saucepan on medium, stirring constantly until sauce bubbles.
    • Next, spray a large non-stick frying pan with oil spray.
    • Combine lemongrass soy crumbles liquid ingredients and stir until blended.
    • Crumble the soy into the pan and stir well.
    • Crumbles should brown after 3-5 minutes.
    • Remove from heat.
    • Prepare meal as described, and store remaining sauce in ice cube trays for future meals.

    Suggestions:

    • Combine crumbles with cheese and sauce with every spoonful and chew thoroughly to preserve your puree requirements.
    • It is helpful to have a plate warmer to keep the meal hot until you finish eating.
  • Hummus – Sabra Classic Hummus, 2oz Singles, 6 grams protein per serving.

    Hummus – Sabra Classic Hummus, 2oz Singles, 6 grams protein per serving.

    hummuspackSabra Classic Hummus, 2oz Singles are perfectly sized portions are delicious in a meal with other foods.  Excellent for pairing with tuna salad (10g) for a 14 gram protein meal, or as a standalone 4 gram protein snack. Eat it with a baby spoon for a quick flavorful and salty craving fix.

    NUTRITION INFORMATION

    Serving Size1/4 Cup (57g)
    Serving per Container1

    AMOUNT PER SERVING

    Calories150
    Calories From Fat100
    % Daily Value
    Total Fat11 g (17% DV)
    Saturated Fat1.5 g (8% DV)
    Trans Fat0 g
    Cholesterol0 mg (0% DV)
    Sodium260 mg (11% DV)
    Total Carbohydrate9 g (3% DV)
    Dietary Fiber3 g (12% DV)
    Sugars1 g
    Protein4 g
  • Chicken Zucchini Souffle, 4.56 grams protein per 2 oz serving

    Chicken Zucchini Souffle, 4.56 grams protein per 2 oz serving

    Chicken PureeIngredients:

    • 4 zucchini, raw ground
    • 1 large Idaho potato (1 lb.), raw ground
    • 2 raw eggs [6*2=12g]
    • salt
    • pepper
    • 2 oz oil.
    • 1 lb raw ground chicken [7*16=112g]

    Directions:

    Combine all ingredients in food processor and chop until fine ground.  Pour into 11 x 16 pan and bake for two hours.   Divide into 2 ounce portions at 4.56 grams protein per serving.

    Yields: 24 2 oz. servings Chicken Zucchini Souffle, 4.56 grams protein per 2 oz serving.

    Photograph of 10 gram protein meal:

  • Pacific Soymilk with 10 grams protein per cup

    Pacific Soymilk with 10 grams protein per cup

    Ultra-Soy-OriginalNot all soymilk brands are the same. This particular brand has the most grams of protein per cup.  Pacific Natural Foods Organic Ultra Soy Non-Dairy Beverage, Original Unsweetened 32-ounce container is my preferred brand of soymilk.  This staple ingredients moves fast, so stock up! 

    Compare Pacific Soy-Milk Original:

    • Milk has 1 gram of protein per ounce
    • Almond milk has 1 gram protein per cup
    • Other soymilk brands have 7-9 grams protein per cup
    • Make sure you buy the light-blue “ULTRA” Soy version.

    Pacific Soy-Milk Original is available in major supermarkets.

    (Pack of 12)

  • Falafel Balls and Dill Dip, 16 grams protein per 4 oz puree lunch meal

    Falafel Balls and Dill Dip, 16 grams protein per 4 oz puree lunch meal

    falafel balls
    4 Falafel Balls + Greek Dill Dip

    This delicious lunch is perfect for preparing the night before for a grab-n-go high protein lunch meal.  Do not fry the mixture as directed on the box.  Skip Greek Dill Dip if you are lactose intolerant.

    Directions:

    • Falafel balls in baking pan
      Falafel balls in baking pan

      Prepare mix with water as directed.

    • Spray baking pan with oil spray.
    • Form small 1/2 ounce balls (measure as a heaping teaspoon, or half a shot glass) and place on pan.
    • Spray all the balls again with oil spray.
    • Bake on 450 for 15 minutes. Flip balls, and bake for another 5 minutes.

    falafelmixA $6.00 box of Falafel Mix will yield 24 balls (enough for six meals).  This freezes very well, and defrosts while you are at work.   Falafel Mix is available in your supermarket’s Kosher or Ethnic isle.

     

  • Traditional Gefilte Fish, 9 grams protein per 3 oz serving

    Traditional Gefilte Fish, 9 grams protein per 3 oz serving

    gefilte fish with dill dipGefilte Fish is a traditional Jewish food.   This is a very easy meal to prepare and packed with high protein.  Gefilte Fish is ground up white fish sold in frozen rolls.  It is suggested that the rolls is cooked in water with sugar and spices.  Skip Greek Dill Dip if you are lactose intolerant.

    For the bariatric puree stage, it is best to purchase one unsweetened roll of gefilte fish from your supermarket’s freezer isle.  Allow the roll to defrost, and place raw mixture into ice cube trays so that each cube will be one ounce.  Freeze for several hours. before cooking as directed:

    Directions: 

    • Slice one large onion into four slices and place in 8 quart pot.
    • Add frozen cubes to pot.
    • Cover with 4 quarts cold water.
    • 1/4 cup articifical sweetener
    • 1 tablespoon salt
    • 3/4 teaspoon white pepper
    • Cook for 1 1/2 hours on medium.

    Allow to cool and store in airtight containers, 3 cubes per container. Divide the broth into all the portions.  Traditionally served chilled, may also be enjoyed warm.

    Yields: 7-8 portions of 3 oz servings, 9 grams protein per serving.

    Serving Suggestion:

    As shown on photograph, serve 3 ounces of gefilte fish (9g) with 1 ounce Greek Dill Dip (3g) for a 12 gram protein meal.  The broth and dill dip will help with the chewing, making this a perfect protein sweat and savory meal in the pureed stages.