Protein Artist

Tag: protein

  • Omega + C Orange Salmon Endives, 19.5 grams protein, 290 calories

    Omega + C Orange Salmon Endives, 19.5 grams protein, 290 calories

    IMG_3423The perfect winter lunch to pack in the nutrients and prevent the sniffles.  Endive is enriched with Vitamin A and ß-carotene, which have antioxidant properties. Carotenes convert to vitamin A inside the human body.  The orange delivers your vitamin C right in between the smoked salmon, which is high in omega fatty acids. All ingredients combined are sweet and moist, perfect for chewing.

    Belgian endives has creamy white, compact leaves.
    Belgian endives has creamy white, compact leaves.

    Ingredients:

    • 2 ounces skinless boneless smoked salmon
    • 4 Tablespoons Cream Cheese, with chives if possible
    • ½ naval orange
    • 4 endives slices

    Directions:

    Peel and slice orange into small bits.  Reserve half in airtight container and refrigerate. Cut or tear salmon into small pieces. Peel off four endive slices from the bunch. Spread each slice with one tablespoon cream cheese.
    IMG_3418
    Evenly divide the orange slices onto the cream cheese. Pack the salmon tightly in between the orange slices.  This is a perfect lunch to prepare the day before and take to work.   It is worth investing in a quality orange, so that it is sweet and juicy.  My favorite brand of smoked fish is available at Costco or Sam’s Club, “Paramount Reserve”

  • Creamy Protein Dipping Sauce, 3 grams protein per ounce

    Creamy Protein Dipping Sauce, 3 grams protein per ounce


    Creamy Protein Dipping Sauce    This easy-to-mix dipping sauce is thick and creamy.  Perfect for chips, vegetables, and meats. Although the recipe calls for one teaspoon minced garlic per ounce, the garlic flavor is not intense or overpowering.   Make this in advance and keep it in the fridge to add a finishing touch to your meals.

    Ingredients

    • 1 ounce Greek yogurt (3g, 22c
    • 1 tablespoon Lite Thousand Island Dressing (0g,8c)
    • 1 teaspoon minced garlic (0c)

    Yields: one ounce of creamy dipping sauce.

  • 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.

     

  • Jello Cheese Cups, 13 grams protein per 4 ounce serving

    Jello Cheese Cups, 13 grams protein per 4 ounce serving

    Looking for protein powder ideas? Combine with Jello and get rid of chalky drinks forever.  Turns to liquid in the mouth, so it might be okay to try this in the full liquids stage when protein shakes and yogurts are allowed.

    Jello cheese cupsIngredients: 

    • 1 cup soymilk (10g)
    • 1 pack sugar-free jello, favorite flavor (4g)
    • 1 serving protein powder (21g)
    • ½ cup cottage cheese (10g)
    • 1 serving Dannon Light-n-fit Greek Yogurt, favorite flavor (5.43 oz, 12g)

    Directions:

    • Combine cheese, yogurt and protein powder and stir well until smooth.
    • In a saucepan, combine the soymilk and contents of jello packet.
    • Stir on high until milk bubbles.
    • Remove
      from flame immediately, or it will foam and spill over.
    • Stir in with the cheese mixture.
    • Pour into 4 ounce containers or cups and cool in fridge.
    • Serve chilled.

    Suggestions:

    In the photograph, I used strawberry Jello. It tasted like children’s Tylenol to me
    .  Try orange Jello and vanilla yogurt for an orange julius taste.

    Yields: 5 portions of 11 grams protein per 4 ounce serving.

  • Caramel Apple Cinnamon Protein Shake, 29 grams protein

    Caramel Apple Cinnamon Protein Shake, 29 grams protein

    apple cinnamon protein shakeThis recipe really surprised me, since it was such a welcome change from all the fake chocolate attempts found in typical protein powders.

    Ingredients:

    Blend all ingredients in smoothie maker. Serve chilled.

  • Cheese Crisps Protein Snack, 7 grams protein per ounce

    Cheese Crisps Protein Snack, 7 grams protein per ounce

    cheese crisps snack bagIn the pureed stages, these cheese crisps protein snacks can be chewed once for instant pureed texture.  Chew with discretion, and know yourself! 6 crisps -or 1 ounce- is 7 grams of protein. 

    “The key for me was watching the bubble turn brown first.”  ~ Stace Russell-Samuels, Florida

    Directions:

    • Place a sheet of parchment paper on a large oven pan.
    • cheese crisps - before picTear/cut cheese into postage-stamp size pieces and space them at least an inch apart on the parchment paper.
    • Add your favorite spices (black pepper, chopped onions, olives) and bake on 450 for less than five minutes.
    • Check every minute to see when it puffs up. The moment it does, it will turn brown in the next minute.
    • Grab it quickly and place it in the fridge to cool and preserve the ‘bubble’.  (Do not place pan in the fridge, the heat might melt the plastic shelves. Rather, slip the parchment paper onto the fridge shelf). 
    • When it cools after a few minutes, it will be crispy.
    • Store in the fridge in airtight container or in the freezer in ziploc bags for a quick snack. It will defrost in less than an hour for traveling protein.

     

  • Tuna Omelette, 16.5 grams of protein per 4 oz meal

    Tuna Omelette, 16.5 grams of protein per 4 oz meal

    tuna omelette Before RNY, I prepared portions of tuna blended with pickle juice and greek yogurt.  It totaled to 10g of protein per 2 oz portion.  Here I used one portion of the tuna puree to make a breakfast omelette by mixing it up in a pot with 1 tablespoon of shredded cheese and one ounce eggbeaters. The results: A yummy pureed meal with 16.5 grams of protein!

  • Greek Dill Dip, 3 grams protein per ounce

    Greek Dill Dip, 3 grams protein per ounce

    dilldipThis is my all-time favorite essential recipe for the bariatric puree stage.  I add this dill dip to tuna salad, salmon pate, gefile fish, and even mashed potato.  This is an easy way to supplement extra grams of protein to complete a meal.

    Ingredients:

    • 1 cup 0% Greek Yogurt  [24g]
    • 2 ounces milk [2 g]
    • 2 tablespoons Gourmet Garden Dill Paste
    • 1 teaspoon Gourmet Garden Lemongrass paste, optional

    Directions: Combine all ingredients and stir with a spoon.

    Yields:  1/2 pound Greek Dill Yogurt Dip at 3 grams protein per ounce

     

  • 30 gram Premier Protein High Protein Shake, Chocolate Drink

    30 gram Premier Protein High Protein Shake, Chocolate Drink

    premierproteinI thought this was too good to be true.  30 grams of protein, creamy chocolate flavor, only 11 ounce drinks, and less than $3.00.

    I found these drinks at the local supermarket in a 4-pk.   These drinks do not have to be refrigerated until opened, but tastes best when chilled.

    Try It! 

    The Premier Protein High Protein Shake is available in Chocolate flavor as a  12-pack on Amazon at $2.66 per drink, and an 18-pack Premier Protein High Protein Shake at $2.49 per drink.

  • Tuna Fish Salad Puree, 10 grams protein per 2 oz serving

    Tuna Fish Salad Puree, 10 grams protein per 2 oz serving

    tunaIngredients:

    • 24 oz can of tuna in water [7g*24]
    • 1/2 cup pickle juice
    • 1 ground celery stick
    • 2 teaspoons mustard
    • 1 ounce 0% Greek yogurt. [3g]

    Directions:

    • Finely grate celery until mushy.
    • Drain water from tuna can.
    • Add all ingredients to food processor and chop until pureed.

    Yieds: 17 2 oz. Pureed Tuna at 10 grams protein per serving.