Protein Artist

Tag: non-dairy

  • Chicken Liver Pate, 5.3 grams protein per ounce, 44.25 calories

    Chicken Liver Pate, 5.3 grams protein per ounce, 44.25 calories

    Eating organ meat sounds gross, and believe me, it looks gross. However, it tastes amazing, and works as a high protein schmear on lettuce rolls or other veggies.  A four-ounce serving is a whopping 21 grams protein, 177 calories.

    Ingredients: 

    • 1 pack (20 oz) chicken livers (140g,980c)
    • 6 ounces (cubes) sauteed onions  (.6g, 180c)
    • ¼ cup soymilk (2.5g, 35c)
    • ½ teaspoon salt
    • ¼ teaspoon white pepper

    Directions:

    Bake chicken livers in oven on 500 degrees.
    IMG_2760

    After 15 minutes, drain juices and flip livers to the other side.  Bake for ten more minutes. Mix with rest of ingredients in food processor.

    Yields: 27 ounces, 5.3 grams protein per ounce, 44.25 calories.

  • 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

  • Juicy Ginger Teriyaki Steamed Salmon Recipe, 21 grams protein, 151 calories – Pictured with Kale Salad

    Juicy Ginger Teriyaki Steamed Salmon Recipe, 21 grams protein, 151 calories – Pictured with Kale Salad

    IMG_2263If you are lactose intolerant, and don’t want to drown your fish with yogurt or other dairy dressing, then consider steaming the fish to preserve all the juices. The fish was like butter, and my house did not smell, because of the ginger. Pictured with yummy kale salad – recipe below.  Note: Kale salad is not cooked, and is therefore not suitable for those right after  weight loss surgery and in the early stages of bariatric chewing issues.

    Directions:

    • Rinse a fresh salmon filet slice and put it on to a sheet of aluminum foil.
    • Drizzled with 1 teaspoon teriyaki sauce and 1 teaspoon crushed ginger.
    • Fold up the sides of the aluminum foil and pinch the top to form a tent pouch.
    • Create a “double-boiler” by placing the pouch into a tiny frying pan, and place the frying pan inside (okay if it’s at an angle) a saucepan filled halfway with water.
      IMG_2635[1]
    • After the water bubbles, lower to medium and let it steam for 15 minutes.
    • Be careful to monitor the water levels and add more water if it cooks out.
    • When cooked, cut away half the slice and refrigerate for another meal.  Each half should measure about 3 ounces, which is perfect for adding some kale salad to round out your 4 ounce meal.
    Ginger Kale Salad, very similar to Whole Foods
    Ginger Kale Salad, very similar to Whole Foods

    Kale salad:

    • 1 ounce raw kale
    • 1 teaspoon coconut oil (or any oil)
    • 1 teaspoon vinegar
    • 1 teaspoon (frozen cube) crushed ginger
    • 1 teaspoon sesame seeds
    • ⅛ teaspoon salt
    • ⅛ teaspoon black pepper

    Directions:

    • Chop 1 ounce of fresh kale into small bits.
    • Mix dressing ingredients and nuke in microwave for 20 seconds.
    • Mix with kale. Enjoy fresh or refrigerate to marinate and enjoy later.
  • 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.