Protein Artist

Tag: vegetarian

  • Instant Pot Onion Soup – SCD Legal Gluten-Free Vegan

    Instant Pot Onion Soup – SCD Legal Gluten-Free Vegan

    This recipe is for onion soup, legal for the SCD diet and other restrictions. It is entirely dairy free, grain free, gluten-free, vegetarian, and vegan. I did not name it “French Onion Soup” because I won’t serve these in ramekins from the oven, or breadcrumbs. Here’s all the flavor of your favorite soup without the fluff. Done in less than 30 minutes.

    • 1/4 cup oil
    • 3 medium Spanish onions
    • 5 bay leaves
    • 3 cloves garlic
    • ½ cup vinegar
    • Salt, pepper, white pepper to taste

    *You may replace the oil with butter, the vinegar with lemon juice, and the water with broth stock tp meet your dietary requirements.

    Directions:

    • Peel and chop onions into half-rings. Separate the layers as you drop the sliced onions into the instant pot.
    • Add the garlic and bay leaves, and oil. Press the sauté setting. Stir, and watch for the onions to caramelize.
    • When they release some liquid, they are done.
    • Add 4 cups of water, and the remainder of the seasoning, making sure to taste for enough salt.
    • Seal with instant pot lid, and set to cook on HIGH pressure (manual setting) for 20 minutes.
    • Your soup is now done. Be careful, because it will be extremely hot, even for those accustomed to eating freshly cooked food.  Freezes very well!
  • Low-Carb Cauliflower Latkes Bites, 6.3 grams protein, 110 calories

    Low-Carb Cauliflower Latkes Bites, 6.3 grams protein, 110 calories

    A perfect vegetarian, low-carb, gluten-free and non-dairy recipe.
    A perfect vegetarian, low-carb, gluten-free and non-dairy recipe.

    You want the taste of greasy potato latkes, but you don’t want the fat or the carbs. You want the high protein but you also want that deep onion flavor.  So here you have it; the best of both worlds.  Conveniently packed into mini muffin sized bites for portable nutrition. Store three pieces in a ziplock bags and freeze. Reheat as needed.

    Pairs well with Creamy Protein Dipping Sauce for an added 3 grams protein per meal.

    Ingredients

    • 4 ounces cauliflower, fresh or frozen (1.9g,25c)
    • ¼ large onion, or 1 ounce chopped (.27g,10c)
    • 2 ounces cashews, soaked in water overnight (10g, 314c)
    • 1 egg (6g, 70c)
    • 1 scoop unjury protein powder, plain unflavored  (21g, 100c)
    • 1 ounce  French Fried Onion (177c)
    • ½ cup Pacific Soymilk (5g, 70c)
    • ½  teaspoon salt
    • 1/4 teaspoon black pepper

    Directions:

    • Preheat oven to 350. In food processor, chop all ingredients until mixture looks like lumpy baby food. Spray mini muffin pan with oil spray.
    •  Evenly divide mixture into 21 cups. 3 cups will be empty.
      IMG_2900
    • Press one or two small French Fried Onion bits into each cup.
      IMG_2899
      Bake on 350 for 20 minutes.
    • Refrigerate leftovers.
      IMG_2910

    Yields: 21 mini cupcakes. Serving Size: 3 pieces, 2 ounces total at 6.3 grams protein, 110 calories

     

     

  • Mock Potato Salad with Cauliflower, 6 grams protein, 68 calories

    Mock Potato Salad with Cauliflower, 6 grams protein, 68 calories

    IMG_2863Cauliflower is a virtuous replacement for potatoes.  When flavored properly, this tastes like the real thing. In this recipe, the cauliflower is cooked in the microwave for convenience. You can cook it on the stove, but make sure not to overcook. You want the florets to still hold shape and not get mushy.

    Ingredients: 

    • 3 hard-boiled eggs
    • 2 pickles (or 6 mini dill)
    • 8 ounces cauliflower

    Dressing:

    • 2 oz. Greek Yogurt, 0%
    • 1 teaspoon spicy brown  mustard
    • 1 teaspoon chopped dill (or 1 frozen cube)
    • ½ teaspoon salt
    • ¼ teaspoon black pepper
    • 3 tablespoons juice from pickle jar

    Directions:

    In a microwave-safe bowl, cover cauliflower with water and microwave on high for ten minutes.
    IMG_2855

    Chop eggs and pickles.  In a small bowl, mix all dressing ingredients.
    IMG_2857
    When cauliflower is cooked, drain water and chop into tiny bits.  Mix dressing with all ingredients.  Refrigerate leftovers.

    IMG_2860


    Yields: 16 ounces of salad, five portions of ½ cup each, at 6 grams protein, 68 calories

  • Edamame Frozen Microwave Meal, 12 grams protein, 220 calories

    Edamame Frozen Microwave Meal, 12 grams protein, 220 calories

    IMG_2818This is the by far the fastest meal to heat up and enjoy.  You can freeze the mixture in a microwave safe container and heat up for lunch straight from the freezer.  The onions will caramelize in the microwave, the cheese will melt, and the edamame will be infused with the teriyaki flavor. This practical meal will surprise you. What a perfect lunch to grab for work.

    Ingredients:

    • 1 ounce feta cheese, crumbled (5g,60c)
    • 2 ounces edamame (5.5g,61c)
    • 1 tablespoon purple onion, chopped (4c)
    • 1 Tablespoon dried cranberries / craisins (43c)
    • 2 Tablespoons soymilk (1.25, 17.5c)
    • 1 teaspoon Teriyaki (.25, 40c)
    • ⅛ teaspoon salt

    IMG_2822

    Directions: In a microwave safe bowl, layer ingredients in the order listed. Microwave on high for 3 minutes. Stir well. Enjoy.

    Yields: A single 4-ounce portion, 12 grams protein, 220 calories

  • Crunchy Kettle Corn Chickpeas, 4.5 grams protein, 120 calories per ounce

    Crunchy Kettle Corn Chickpeas, 4.5 grams protein, 120 calories per ounce

    IMG_2768This is a sugar-free and gluten-free high-protein snack that is perfect for keeping around for an emergency crunch while working, or at the movies.  Besides being an excellent vegan and gluten-free source of protein and fiber, chickpeas also contain exceptional levels of iron, vitamin B-6 and magnesium. This versatile snack will surprise you in flavor and nutrients. Compare to popcorn, at 106 calories and 3 grams protein per ounce, but with little nutritional value.  Refrigerate leftovers.

    Ingredients:

    Directions:

    Preheat oven to 500. Mix all ingredients together slowly, making sure the chickpeas do not crush. Spread mixture in a flat oven pan.  Sprinkle with salt,  favorite spices, and Kettle Corn Seasoning. Bake for 20 minutes, shuffle and break apart mixture. Bake for an additional 20 minutes, tossing frequently. Remove from oven when edges turn brown. Enjoy room temperature or warm.

    Kettle Corn Seasoning Nutrition Facts (varies by brand)
    kettle-corn-seasoning

    Yields: 5 ounces of snack, 5.4 grams protein, 144 calories per ounce

  • Vegetarian Stuffed Cabbage, 11 grams protein, 223 calories

    Vegetarian Stuffed Cabbage, 11 grams protein, 223 calories

    IMG_2616This vegetarian recipe was designed to create a balanced meal of necessary Carbs and Fats for Post-Op Breakdown of Proteins.  If you are lazy to stuff the cabbage leaves, then shred the cabbage and cook everything together in the oven.

    Ingredients:

    • ½ head cabbage (8g, 150c)
    • 1 can chickpeas (21g,350c)
    • 2 slices roasted red pepper from jar, chopped (15g, 30c)
    • 2 large scallions, chopped  (.6g, 20c)
    • ½ rutabaga, or 8 ounces finely shredded (2.2g,76c)
    • 2 tablespoons lemon juice
    • 3 tablespoons olive oil (360c)
    • 3 tablespoons soy sauce (3g,33c)
    • 1 teaspoon salt
    • ½ teaspoon black pepper

    Sauce:

    • 1 can condensed cream of __ soup (mushroom, etc,) (7.5g,175c))
    • 1 can tomato sauce (7g, 140c)
    • 2 teaspoons minced garlic  (.8g, 8c)

    Directions:   

    Peel cabbage leaves from head:

    • With a knife, cut around the core of the cabbage head.

      IMG_2603

    • Place the cabbage into microwave and nuke for 3 minutes. Slowly peel the outer layers. If more leaves are needed, return to microwave and nuke for another 2 minutes, and peel the rest of the leaves.
    • Mix sauce ingredients inside a large shallow oven pan.
    • Combine the rest of ingredients in a bowl and toss well.

    IMG_2602

    Stuffing the cabbage: Place a single large leaf on a flat surface with the spiny end facing you.   Place two heaping tablespoons of mixture into the center of the leaf.
    IMG_2605

    Fold the right and left sides of the leaf inwards, and begin rolling the spine end towards the topmost corner. Place the spine of the leaf facing up when putting the roll into the pan. The sauce will be thick and will hold the rolls in place.
    IMG_2606

    Cover with aluminum foil and bake in oven for one hour at 350. Remove from oven, and with a spoon, carefully cover the rolls with the sauce.
    IMG_2614
    Cover the pan with aluminum foil and return to oven for 30 minutes.

    Yields: about 12 rolls of stuffed cabbage, 2 per 4 ounce portion, at 11 grams protein, 223 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.

    IMG_2578
    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.
      IMG_2579
    • Peel orange with a knife, reserving the white rind.  Thinly slice by hand.
      IMG_2580
    • Dilute coffee and sweetener with soymilk.
    • Combine all ingredients in the bowl.
      IMG_2582
    • 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.
      IMG_2584
    • Bake at 425 for 45 minutes.
      IMG_2594
    • Yields: 12 roses, about 1.5 ounces each, 2.5 grams protein, 95 calories.

     

  • Unjury Powder Eggplant Bites Recipe, 28 grams protein

    Unjury Powder Eggplant Bites Recipe, 28 grams protein

    Eggplant Protein BitesDo you miss those good old days with hefty eggplant fries on the side of your burger?  If you dare to try this recipe, you might get your cravings satisfied and be very full too.   You might be surprised by the texture of the batter, but it certainly beats pureed food after surgery.

    Ingredients:

    • 2 ounces eggplant (1g, 25c)
    • 1 egg (6g, 70c)
    • 1 scoop Unjury protein powder, chicken soup flavor (21g, 100c)
    • salt and pepper

    Directions:

    • Peel and slice the eggplant.  Lay flat on cutting board and sprinkle with salt. Let stand for 15 minutes. Squeeze out the water and rinse slices thoroughly.
    • With a fork, beat the egg in a bowl with salt and pepper, and favorite spices.
    • Add protein powder to separate bowl.
    • Coat each slice with powder, egg, and then powder again.
    • Fry in oil. Drain fat with paper towel.

    Yields: 1 serving, about 4-5 slices, at 28 grams protein per serving. Net 195 calories, without adding the calories of the frying oil.

    • Serve with 1 ounce Creamy Protein Dipping Sauce for an added 3 grams protein to your meal.  Your total intake will be 31 grams protein for the meal.

     

  • Basic Seitan Directions

    Basic Seitan Directions

    seitan dough in a bowl
    seitan dough in a bowl

    Seitan is made from high-gluten flour, which is a high-protein meat alternative.

    Very Simple Instructions:

    Mix equal parts of Bob’s Red Mill Vital Gluten Flour with cold water to make seitan dough.

    • Seitan dough may be refrigerated for up to a week.
    • Seitan may be frozen as 2 ounce balls and defrosted for later use.
    • Spicy flavored mixtures may be steamed, boiled, fried, or grilled.

    Seitan contains 23 grams of protein per 2 ounce serving.

  • Seitan Tomato Alfredo, 28 grams protein per 4 ounce meal.

    Seitan Tomato Alfredo, 28 grams protein per 4 ounce meal.

    seitan fettuccine
    Cutting seitan into fettuccine strips.

    This is a wholesome vegetarian dish that can be prepared in advance and frozen.

    Directions:


    Directions:

    alfredo tomato sauce
    alfredo tomato sauce
    • Combine all ingredients except for seitan and boil in a saucepan on medium.
    • Next, roll the seitan dough into an oblong sausage-shape.
    • Begin slicing very thin strips.
    • Then, slice every strip into half, lengthwise.
    • They should look like very thin flat worms.
    • Drop seitan fettuccine strips into saucepan.
    • Simmer on low for 15 minutes, stirring once per minute.