Protein Artist

Tag: vegetable

  • “Queer Eye” Roasted Cauliflower with Parsley Avocado Green Goddess Dip

    “Queer Eye” Roasted Cauliflower with Parsley Avocado Green Goddess Dip

    Queer Eye Green Goddess Avocado Dip

    Essential fats are so important for our brain. But for for bariatric patients, the ratio of fat to protein is critical. Up those fats, give your brain the food it needs, and prevent muscle wasting while  you lose weight.

    Cauliflower is an excellent source of Vitamin K, which keeps your bones healthy and also prevents losses in bone mineral density which could lead to osteoporosis. Post-op WLS patients must make sure to load up on these essential vitamins and minerals.

    This dish is so simple. Roast cauliflower using oil and your favorite seasoning. Don’t roast them for too long, or they will get mushy.

    Next, in the food processor, mix:

    • 1 avocado
    • 1/2 bunch of parsley
    • Green onion
    • 3 cloves garlic, optional
    • Juice of one lemon or lime
    • jalapeño, optional
    • salt and pepper
    • healthy oil

    I used organic coconut avocado oil. Mix until smooth and creamy. Add more oil as needed until you have the buttery texture you want. In the Queer Eye episode, Antoni replaces Greek yogurt for mayonnaise to make this “green goddess” dip.

    Nutrition Facts:

    1 cup cauliflower has 100 calories and 2 grams of protein.

  • Popeye’s Fruit and Vegetable Smoothie, 2 grams protein, 157 calories per cup

    Popeye’s Fruit and Vegetable Smoothie, 2 grams protein, 157 calories per cup

    IMG_3081“It will work if the change will motivate your tastes buds.” This is a very interesting quote from Fat, Sick & Nearly Dead, the documentary about the value of juicing.  and explains how the smoothie must intrigue your sense of taste for your lifestyle changes to be permanent.  Since bypass, I’ve been able to explore new foods and be as daring as ever, keeping me motivated but also satisfied! For example, never in my life would I sit down to a bowl of kale. But now, I can eat a kale chip and be delighted for half a day. What a gift this bypass has become!

    Adding any citrus fruit to a smoothie containing raw spinach increases your body’s ability to absorb many of the beneficial nutrients in spinach, including iron. Raw spinach also contains higher proportions of vitamin C and the antioxidant gluathione than cooked spinach. Masking the bitter flavor with fruits not only makes this smoothie taste delicious, but also adds vitamin C which works like your stomach acid used to when absorbing the micronutrients that you are feeding it.

    In addition to the iron and C, one cup of fresh spinach leaves blended into a smoothie provides almost 200 percent of the daily recommended intake of vitamin K. Vitamin K prevents osteoclast activation, an activity that breaks down bones leading to osteoporosis. Factor C0-Q10, another antioxidant in spinach, strengthens muscles, especially your heart muscle, preventing and treating many cardiovascular diseases. Add in the avocado, and you have a healthy balance of fats, carbs, and fibers to round out your metabolic process for absorption. Finally, the allspice will nudge the flavor of all the ingredients and tickle your senses. Be bold and try this!  Post your comments and let us know how it worked for you.

    Ingredients:

    • 1 cup spinach leaves, packed (0.9 g protein,7c,  fat  0.1 g, Carbohydrate 1.1 g,  fiber 0.7 g)
    • 1 cup mixed berries, (70c, fiber 5g, protein 0, fat 0, carbs 17g)
    • 2 cups tomato juice (2g,100c, Fat 0, carbs 20, fiber 2g)
    • 3 ounces baby carrots, or 1 snack pack (1g,35c, 0 fat, 7 carbs, fiber 2.5g )
    • 1 apple, cored  (.6g, 95c, Carbohydrate 25 g, fiber 4.4 g,  Fat 0.3 g)
    • 1 avocado (4 g, 322c, Carbs 17 g, Fat 29 g, Fiber 14 g)
    • 1 teaspoon Allspice

    Directions: Blend all ingredients until finely blended.

    Yields: 4 cups, at 2 grams protein, 157 calories per cup per cup.  Recommended one cup daily after gastric bypass surgery.

  • Oven-Baked Pastrami Eggrolls, 12 grams protein, 214 calories

    Oven-Baked Pastrami Eggrolls, 12 grams protein, 214 calories

    In this recipe, I replaced the cabbage and carrots with a package of broccoli slaw. You can find broccoli slaw in most supermarkets in the vegetable isle near the salad mixes.  The meat will only taste as good as the quality of your deli purchase.

    Ingredients: 

    • 1 package Broccoli Slaw
    • 1 Package Pastrami, 7 ounces
    • 1 Package Eggroll Wrappers
    • 1 teaspoon chopped Ginger
    • 2 Tablespoons Olive Oil 
    • 1 Tablespoons Teriyaki
    • ½ teaspoon Mustard
    • 1 teaspoon salt
    • ½ teaspoon white pepper

    Directions: 

    Stir-fry the broccoli slaw with the oil, salt, and pepper.  In the meantime, chop the pastrami into tiny bits. Add to the almost-soft vegetables, along with the ginger. In the last five minutes of cooking, add the mustard and teriyaki.  Check one strand of broccoli to make sure you can chew it well before considering the mixture cooked to  your liking.

    Measure about three heaping tablespoons into a 2 ounce measuring cup, and use it to fill one egg-roll wrapper.
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    Roll up the wrapper as per the directions on the package.  Freeze the unbaked rolls and bake as needed.
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    Spray with oil spray on parchment paper and over wrapper, and bake on 350 for 20 minutes.

    Yields: 12 eggrolls with ⅛ cup mixture in each. Serving Suggestion: 2 eggrolls, 12 grams protein, 214 calories

  • Spaghetti Squash Alfredo Bites, 10 grams protein, 319 calories

    Spaghetti Squash Alfredo Bites, 10 grams protein, 319 calories

    IMG_2796In this recipe, I used gluten-free spaghetti squash and full fat cream cheese. You can substitute with lowfat, but do make sure the nutrition facts show you that there will be 2 grams protein per 2 tablespoon serving. Many whipped brands cheat on that and only have 1 gram at most.

    These little alfredo bites are perfect for a warm meal, but also tastes delicious straight from the refrigerator. Store 3 per zip-lock bag and freeze. Grab one bag in the morning when heading to work. It will defrost in time for lunch.

    Pre-made wonton wrappers can be found in your supermarket's produce section, often near the mushrooms and soy products.
    Pre-made wonton wrappers can be found in your supermarket’s produce section, often near the mushrooms and soy products.

    Ingredients:

    • 12 wonton wrappers (.75g,20c*12=9g,240c)
    • 6 ounces spaghetti squash, cooked (.9g,45c)
    • 1 (8 oz) container cream cheese with chives (16G,800C)
    • 4 tablespoons Finely Grated Parmesan Cheese (7.9g, 88c)
    • ½ cup soymilk (5g, 70c)
    • 3 teaspoons minced garlic  (1.2g, 12c)
    • ½ teaspoon salt
    • ¼ teaspoon black pepper
    • ¼ teaspoon cumin
    • ¼ teaspoon crushed red pepper flakes

    Directions:

    • Preheat oven to 350.
    • Spray a large muffin pan with oil spray.
    • Press a wonton wrapper into each muffin cup.
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    • Add cream cheese, soymilk, and spices in a small saucepan.   Simmer on low heat, stirring occasionally.
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    • When smooth and creamy, add squash and Parmesan cheese. Mix well.
    • Drop two tablespoons of mixture into each cup.IMG_2792
    • Bake at 350 for 15 minutes. Allow to cool.
    • Serve warm, room temperature, or cold after refrigerating.

    Yields: 12 appetizers, less than 1 ounce each.  Serving size: 3 pieces at 10 grams protein, 313 calories.

     

  • Winter Roses in a Cup – Harvest Vegetable Side Dish with Healthy and Necessary Carbs and Fats.  

    Winter Roses in a Cup – Harvest Vegetable Side Dish with Healthy and Necessary Carbs and Fats.  

    IMG_2596This recipe is dedicated to my personal trainer who tipped me off on the need for healthy carbs and fats that post-op patients need for breaking down protein with body fat instead of muscle mass.  Pair these harvest vegetable side dish rose cups with a high-protein recipe for the ultimate meal. Without further ado, here is my side dish recipe to round out your protein meal.

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    Equal proportion of apples to sweet potato

    Ingredients:

    • ¼ rutabaga, or 100 grams (1.1g,38c)
    • ½ sweet potato (1g, 56c)
    • 1 small apple  (.3g,58c)
    • 1 medium orange  (.9g,45c)
    • 2 tablespoons lemon juice
    • 3 tablespoons olive oil (360c)
    • 1 teaspoon salt
    • ½ teaspoon black pepper
    • 1 ounce soymilk (1.25g,17.5c)
    • 1 ½ teaspoons instant coffee
    • 2 packets artificial sweetener
    • 3 eggs  (18g, 210c)
    • 4 ounces fine cornmeal (8g,355c)

    Directions:

    • Peel and thinly slice the rutabaga, sweet potato, and apple into a large bowl.
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    • Peel orange with a knife, reserving the white rind.  Thinly slice by hand.
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    • Dilute coffee and sweetener with soymilk.
    • Combine all ingredients in the bowl.
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    • Press the mixture into a large muffin pan, evenly dividing between the 12 cups.  The mixture will form high mounds, which will settle in the oven later.
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    • Bake at 425 for 45 minutes.
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    • Yields: 12 roses, about 1.5 ounces each, 2.5 grams protein, 95 calories.