Protein Artist

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  • 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.

  • 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.

     

  • 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.

     

  • CheeseCake Cup, 11.28 grams protein per 4oz serving

    CheeseCake Cup, 11.28 grams protein per 4oz serving

    Cheesecake CupsCheeseCake Cup:

    Directions: Mix all ingredients in food processor until smooth. Chill and serve.  Lasts at least two weeks in the refrigerator.

    Yields: 7 portions @ 11.28 grams protein per 4oz serving