Tag Archives: protein

PI Day – DS healthy protein cheesecake Pie

PI Day every geeks favorite excuse to make Pie and play with math

So while my friends are making decadent and wildly unhealthy pies I decided to make 2 healthy ones
One savory pie and one sweet

Quinoa Crust Chicken Pie
1 cup of cooked Quinoa
3 eggs
1 pound of chicken breast baked and diced
6oz of shredded cheese
1/2 cups milk
1/2 cup ricotta cheese
1 cup of chopped broccoli steamed
1 tbs cornstarch

Oil a large pie pan or 8×8 cake pan
in a bowl mix together the quinoa and 1 of the eggs and pack into the bottom of the pan
bake this crust for 15 mins in a 350 oven (check after 10 mins, it should be slightly firm but not over cooked)
in a microwave safe bowl mix shredded cheese and ricotta and microwave for 45 seconds to soften them
mix the cornstarch and cold milk together and heat over medium temps in a sauce pan and as it begins to thicken add the cheese mixture and stir.
Season to taste
remove from heat and allow to cool a few minutes then whip in the remaining 2 eggs
Place the diced chicken and chopped vegetables over the quinoa and then pour the cheese and eggy mixture over it
place the pan back into a 350* oven and bake for 30mins or until a knife inserted in the middle comes back clean.


WLS Friendly High Protein cheesecake pie

1 graham cracker crust. (I use store bought since it is such a small part of the pie but you can make a crust with SF cookies and butter)
2 sm packages of Sugar Free Cheesecake flavored Jell-o brand pudding
1 cup of whipping cream
1 1/2 cups milk
2 scoops vanilla protein powder (I prefer Syntrax Nectar)

in a medium sized mixing bowl measure out 1 cup of whipping cream, using cold beaters whip the cream until medium stiff and set aside
in another bowl mix the protein powder and milk and then add the pudding mix and begin mixing it with the beaters
start folding in the whipped cream and continue to mix until fluffy
pour into the crust and refrigerate

If you wish to add fruit such as strawberries of blueberries I suggest slicing them and heating them in a small pan with an oz of SF Italian Syrup such as Torani or DiVinci until they are somewhat soft, cool and spoon onto the plate beside the pie


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Quinoa crab (or salmon) loaf

This is so easy to make I made a double version with sarimi
(crab or salmon flavored fish blend) I used both kinds but this recipe is for the bread pan sized loaf


1 cup of pre made quinoa
1 package of crab (10-12 oz) shredded you can also used canned salmon
4 eggs beaten
2 oz milk
4-5 oz shredded cheese (any kind)
1/2 to 3/4 cup Steamed veggies (I like diced broccoli and cauliflower)
Spices (I use lemon pepper and Lawrys)

Mix all of the ingredience in a large bowl making sure the meat is well mixed in
Press the mixture into a well oiled loaf pan and bake at 350*f for 35 mins.  Check doneness by sliding a knife into the center to see if it comes back clean.  Add time if need be.

Substitutions … instead of shredded seafood try using 12oz of very finely shredded stewed chicken meat

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Squashy “lasagna” Recipe

I made this last night and made a HUGE batch so that we would have leftovers so I cut my batch down by half but it is still a pretty big batch so size it how you want.


Meat Sauce*

*2 pounds lean hamburger (though I have been known to use any ground meat I have and drain it well and to use more)

*2 medium onions

*1 large red or green pepper

*3 cloves of garlic (or a tbs of minced)

*2 cans (14oz) Italian Style diced tomatoes

*1 large (28oz) can of tomato sauce (NSA or it should have no more than 8g of carbs per .5 cup)Seasoning to taste)

*Seasonings to taste

1 medium Spaghetti Squash

2 medium sized Zucchini

1 cup of 2% cottage cheese (small curd works best)

1 cup Ricotta cheese

3 eggs

8oz shredded Italian cheese blend (I used Tillamook 6 cheese blend)



(2 hrs or more ahead) Place the ground meat in a large baking dish with the chopped up onions, peppers and garlic, Bake until the meat is finished cooking and then drain grease.  Place the meat in a medium sized crock pot with the  tomatoes and the tomato sauce (you can use spaghetti sauce but most is way too sweet for my taste)  Season to taste and cook on high for at least 2 hours.

Use a very sharp knife and put a few small holes in your Spaghetti squash by twisting it a little (this is to vent steam) place the squash on a plate and microwave for between 8 and 10 mins til the outside is soft then allow to sit for at least 5 mins in the microwave to finish steaming. (I do this about  an hour ahead of time while I am grating the Zucchini and then put the hot squash in the fridge to cool before opening and deseeding it.)  When it cools a enough to touch easily use a sharp knife to open around it and carefully scoop out the seeds then using a fork gently shred out the pulp which should be in spaghetti like strands.

While the Spaghetti squash is in the microwave finely grate the two Zucchini then toss it with some salt, maybe 1/2 teaspoon per medium zucchini and let drain in a colander for about 1/2 hour, pressing on it and stir gently a couple of times. If you’re worried about it being too salty, it seems to me that the salt kind of drains away with the water.  Afterwards roll it up in a a few thick paper towels and gently press it, which also removes some of the salt)

Pre-heat the oven to 375*

In a small food processor mix half the cottage cheese and the eggs and blend, pour into a bowl with the rest of the cottage cheese and the ricotta and mix well.  Pour half of this mix in the oiled pan (I use a 9×11 but if you want it thick use a smaller pan) with the drained Zucchini and mix well then spread over the bottom of the pan.  Spread on a layer of Meat Sauce and then in a bowl mix the Spaghetti squash you have pulped with the rest of the cheese/egg mix and layer it on top of the sauce.  Now layer in the rest of the sauce and sprinkle with cheese.

Bake for at least 35 mins (longer if you make this thick).  Turn off oven and allow the mixture to sit for another 10-15 mins

Dish up like Lasagna.

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DS WLS healthy Swai (fish) recipe


I had a friend once who made chicken dish that was so rich it was a heart attack on a plate and I have not been able to bake with mayo on top of food without thinking of it since then.  They took a can of mushroom soup and a half cup of mayo and whisked the mixture together with white bread crumbs then spooned the crumbs on the chicken and then topped it with and half a stick of melted butter ….no spices cause well they would brag about being from the mid-west and somehow in their minds that meant no spice.

There was no way I would make that recipe but since this one has a bit of Miracle Whip it makes me think of it for some reason… mind you this is a much better version.

Swai with Almond Breading


3 medium sized Swai Filets (or two large ones)

2 tablespoons butter melted

1 tablespoon olive oil

teaspoon diced garlic

1-2 tablespoons Miracle whip (or any salad dressing or mayo but MW has the least amount of calories actually)

1/3 cup Almond flour or meal (ground up almonds)

1/4 cup whole wheat bread crumbs

1/4 cup slivered almond lightly crushed

Lemon pepper



Melt the butter with the diced garlic and mix in the olive oil and miracle whip

Place the thawed fish in a oiled baking dish and lightly cover with the butter mixture

mix together the bread crumbs, almond meal and slivered almonds with lemon pepper and spoon over the mix

Place pan in a 350* and bake for 20 mins (more depending on the thickness of the fish)


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Seafood Quiche (high protein WLS friendly Recipe)

Seafood Quiche

6 oz Imitation Crab Meat
3 oz salad shrimp
½  cup cooked quinoa
1/3 of a large sweet onion (about ½ sliced)
1 medium sized zucchini
4 eggs
½ cup milk
2/3 cup Ricotta
1 cups shredded cheese
Spice to taste

Thinly slice the zucchini and onion and place in a microwave bowl with a little bit of water and spice mix and microwave for 3 mins to soften it up.
Slice up the crab and spread it on the bottom of and oiled 8 or 9 inch square cake pan with the shrimp, the quinoa, the shredded cheese and the microwaved vegetables.
In a large bowl add the eggs, ricotta and milk and whisk til they are smooth and lightly frothy (I use the whisk on my hand blender)
Pour the egg mixture over the other ingredients and stir them up til they are pretty evenly dispersed into the egg mix.
Bake in a 350* oven for 30 mins and check for doneness by sticking a knife in the quiche and seeing if it comes out clean, cook longer if needed.

You could also bake these is ramekins or cupcake tins for smaller individual servings.

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Most of one weeks worth of protein intake

I have started losing weight again because I have seriously upped my protein (read more in the post below this one)

I have been keeping track as good as I can on wordpad but it is hard so Alex is going to make me an excel style sheet that will help me keep track of Protein and water intake.
Wednesday 7-21-11
25 ….. casserole (quinoa, meat and cheese)
6 …….peanut butter on snack crisp
14……1% milk
14……protein powder 1/2 scoop
12…..scoop protein ice cream
9 ……edamame
15 ….Almond butter
10 ….Sliced Provalone
4……. Tomato ravioli soup
12….. Whole milk
12…..1% milk
12…… protein ice cream
4……..popcorn chicken

Missed Thursday


Friday 7-23-11
40…. Fish Chowder (nibbled while making it over 2 hours)
12…..1% milk
12…..protein powder
7…….2 oz protein ice cream
10….. chili
10….. Almond butter2 oz
10…. mixed nuts 2 oz
7……edam 1 oz
3……wasabi peanuts 1 oz
35….pork shoulder steak

Saturday 7-24-11
4……..Pork shoulder steak
5 …….Almond butter 1 oz
30……Pork shoulder for lunch 6 oz
24……Cottage cheese 3 oz
14……1% milk
12……protein powder
7……..protein powder ice cream
15……Random protein nibbles

(dehydrated a bit)
Sunday 7-24-11

20……1% milk
12…….Protein Powder
7………Protein icecream 2oz
18……cottage cheese 5 oz
9……..protein ice cream
25……chili and chese
12…….protein Ice cream


Monday 7-25-11

24…….Pork Shoulder steak
10……Cottage cheese
12……Protein powder
12……ground pork
7……cottage cheese 2 oz
15…..Ground pork
13…..edamame 4. oz

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My Stall/Falter seems to be over (fingers crossed – knock on wood)

On Friday the 15th I weighed at the Dr’s office and I was 264, today (11 days later) I weighed and I am 250 and very very excited because for the last 3 months I have been more or less stalled weight wise (which is terrifying so close to surgery).

Twice in the last 16 weeks I lost 10 pounds all of a sudden (in a week or two) and then gain back 5 even faster and I did not know what had caused it cause I seemed to me that I was doing the same over all.   I would sit at the same weight for weeks upon weeks and be stressed and anxious. I was eating around 1600 calories a day most days and thinking I was a huge failure… I thought that I was eating too much and so I would get depressed and eat the wrong things (simple carbs) and hate myself for being weak all over again.
Finally I was talking to a WLS friend (Switched_Scoop) on twitter and she mentioned the actual percentages behind my type of surgery (something I am not sure I may of heard before but if so it didn’t stick)…

A Duodenal Switch patient absorbs 60% or the protein and 60% carbs they eat and only 20% of the fat … with me this means I absorb and average of 45-50% of my calories… 1600 divided by 50%=800 calories a day… I was starving myself to the point my body was in now in starvation mode and it was telling me to fuck off and that it wasn’t giving up a bit more til I fed it better damn it!

I started to pay attention to what I was eating and realized that I was eating not only too little calories most days but not enough protein and too many carbs.  I took into consideration the fact that if you want to lose really big quantities of weight you have to increase protein (at least in my case and we are talking hundreds of pounds to lose… not 20) as a female I would normally need 60-70 grams, as a WLS patient in fast weight loss mode I needed to ABSORB about 80-100 grams (this means I have to take in 145 grams on average)

At first I panicked when I tried counting calories AND upping my protein, when I saw the numbers of the calories climb I could not help but feel like I was doing something wrong even though I reminded myself that I could take in nearly 2000 of the right kinds of calories and only be absorbing 1200 calories… that was the whole point of THIS surgery.  The entire point behind giving up 80% of my stomach forever and bypassing a large section of my upper intestines.
So I stopped counting calories and stated counting just protein grams and water intake and cut back on simple carbs like sweets and now I am losing again and eating much better than before and really no more than a woman my size should normally eat (1900-2200 calories) it is just that I am now eating what is better FOR ME with my type of surgery.

I had a goal to get to 250 by August 3rd, the day before the convention I am working at… and while i would like to get to 245 by then (8 days away) I will not stress it… now my only goal is that by the weekend AFTER convention I dont weigh more than I do now.  The fact is convention can be hard on weight even though I have detailed plans for what to eat to maintain my weight and protein levels and to not to give in to a carb attack and gas the place out.

I will up date you on the 12th if not sooner

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Chicken and green bean Ricotta bake – RECIPE

Chicken and green bean Ricotta bake

1 breast of chicken baked and diced (or one larger can of chicken breast)
1 can of whole green beans  (they are the most tender)
5 eggs
1 cup part skim (or whole) Ricotta Cheese
1 cup shredded cheese, I use sharp cheddar
1 small can mushrooms
½ a medium onion
½ a medium green or red pepper
¼ -½ teaspoon diced garlic
Olive oil
Your choice of seasonings (I used Montreal Chicken and Zesty Mrs Dash)

In a large bowl mix together the ricotta, the shredded cheese and the eggs until well mixed.
In a sauce pan sauté the onions, bell peppers, and drained mushrooms in 1 teaspoon of Olive Oil until tender then toss in the garlic at the last minute to just barely brown.  Add the cooked chicken to the vegetable mix and drain well and allow to cool a few minutes.
Add the vegetable mix to the large bowl with the cheese/egg mix and the green beans (I use whole because they are small and tender then slice the entire can’s worth a few times).
Stir the entire thing together and add the seasons of your choice
Place in an oiled baking dish and bake at 350* for 35 mins, check for doneness by sticking a butter knife into the mix, if it comes out clean allow to sit for 5 to 10 mins and serve, if not allow it to cook another 10 mins and retest.

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Rosemary herb chicken and white beans – RECIPE

Rosemary herb chicken and white beans

1 large chicken breast (sliced into strips) or 4 tenderloins
2/3rd cup low sodium chicken broth (I use Pacific Organic)
2 teaspoons olive oil
1 teaspoon dried rosemary crumbled
Garlic salt,
Mrs Dash Zesty or Montreal Chicken (lower sodium)
½ a diced onion
½ a diced bell pepper
1 can of white beans rinsed

Pour the broth and the oil with garlic salt and spice blend to taste in the bottom of a medium baking dish then dip the chicken in broth mix to get it moist all over.  Sprinkle the chicken with the rosemary and a little bit more of the spice blend then place in a 350* oven for 15 mins.
While the chicken is cooking use a dash of olive oil to sauté the onion and pepper until tender and mix with the drained beans.
At 15 mins add the white beans and veggies to the chicken and broth.  Turn the chicken over so it is on top of the beans and the beans and veg are in the broth mix, bake another 10 mins and test to make sure the chicken is done, if need be (if your chicken is thicker) cook for 5 to 10 more mins.
Dice the chicken strips into small bites and serve with the beans and the small amount of broth mix from the bottom, if you wish to make a soup out of this dish add 2 cups of broth to the first step.

One of these days I will get a good photo of my food.

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Tuna Melt Dip (my breakfast this morning)

This one is so simple I feel silly posting it but it really was a great breakfast snack

I made up a Tuna melt for Alex and had about 3 oz of the mix left over and so I put it in a 1 cup Pyrex dish and topped it with a broken up slice of cheese then put it in the toaster oven on medium toast (I let it sit for about 5 mins in the hot toaster oven but you dont have to)  I then ate it with a small handful of pork rinds (I keep a bag on hand for those desperate must crunch moments, a few go a long way) but it would also be good by itself or on thin bell pepper slices.

Tuna Melt Dip:

1 can of light solid or chunk tuna

1  Tablespoon Greek Yogurt

1 large spoonful of Miracle Whip

1 heaping tablespoon full of sweet relish (or dill if you prefer)

1/4 medium onion diced fine

dash of garlic salt and your favorite seasoning mix (mine is Montreal Chicken)

2 slices (1/4 cup shredded) medium soft cheese (I used real American cause I had a little of it but Colby or Monteray Jack would work, also mozzarella could work but it is a reeally mild taste – Cheddar doesn’t melt as well I find)


Mix everything except the cheese in a small Pyrex style bowl or ramekin seasoning to taste then break up the cheese slices and put on the top, use a spoon to push the cheese down into the dip a bit (if you use shredded you can mix it in the tuna mix but I prefer it on top)

Put the dish in the toaster oven and set the toast setting for medium dark (you can use the conventional oven on 300* for 8 mins but you need to preheat it or the microwave for 90 seconds but I dont think it tastes as good microwaved)

Once the cheese is melted and the tuna is warm through you can use this as a great high protein dip for veggies, whole wheat chips or even a few pork rinds.


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Low sugar baked beans – Recipe

I have been craving baked beans for weeks, a friend brought his very very sweet version to our reception picnic and while they great they were so sweet (he used pork and beans AND brown sugar I think) I was worried about eating more then a small scoop.

So I have been looking for a good low sugar recipe and most of them call for sugar free maple syrup, Agave Nectar or another sweetener that are usually a tad pricey as are Sugar free ketchup or Sugar free BBQ sauce, not to mention not so easy to find.

I found a few recipes I liked but some of them are just very complicated and I wanted one I could whip up the morning before a picnic and have done in about an hour of crock pot time.



3 cans of white beans (you can also sometimes find these in low sodium)

1 can of petite diced tomatoes (unless you want large chunks of tomatoes then go for regular diced)

one 3 to 4 oz can of tomato paste (the one I get has no sugar in the ingredients)

12 oz of bacon (one pack)

one onion fried (Or a 3 oz pack of french fried onions)

1 teaspoon garlic salt

2 tablespoons of white or cider vinegar

2 to 4 packets splenda


I use a cookie sheet and foil or parchment to cook my bacon in the oven, using kitchen scissors slice the rasher of bacon into thin strips (this is the easiest way I have found)

scatter the bacon on the cookie sheet and cover loosely with foil or cooking parchment and bake at 350*F stirring every 5 mins and checking often.

open all 3 cans of beans and pour into a colander then rinse well to get extra salt, sugar and starch off of the beans

put the beans, the tomato paste and diced tomatoes into a 3.5 qt crock pot (any medium crock pot will work)

add the fried onions and stir

as soon as the bacon is done drain off half the fat and pour all the meat and remaining fat in the crock, the fat is not really enough to make a huge dent in calories but it makes a huge difference in flavor.

Stir the bean mixture well then sprinkle on the garlic salt to taste.

Now test the beans and if you think it needs it (for me they were very sweet at this point just because of the tomatoes) you can add a packet or two of splenda and some vinegar

Stir and let warm in the crock for 20 mins on high then taste again and see if it needs more of the last two ingredients

Cover and heat on high for an hour then lower the temp to low and let stand for the next few hours while you do other stuff.

The beans are edible as soon as you mix them up but they just become better as they cook longer.


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SF Protein Chai Latte Recipes

I have a couple of chai recipes that work well with Vanilla Protein powder for a yummy chai latte.

The one I prefer is to use a homemade Chai concentrates



5-6 Chai tea bags, 3 black tea bags and a few other flavors like ginger spice or cinnamon orange (I like to change up my mixes and sometimes use mulling spice tea as well)

brew at least 8 teabags (up to 12) in a 10 cup coffee pot for up to an hour and let let cool, remove teabags and store in the fridge in a tightly sealed container and use within a week


50 oz cold water

6 black tea bags

1-2 cinnamon sticks

10-15 cloves

6 lightly crushed cardamon pods

1 or 2 slices of fresh ginger (peeled)

Vanilla extract or half a vanilla bean split down the middle

4-6 black peppers

put everything in the water in a large pan and slowly bring to a low boil, as soon as it begins to bubble remove from heat and allow to sit for 20 mins, cool and store in air tight container in fridge for 1 week


How to make Protein Chai Latte

warm 8 to 10 oz of milk in the microwave, do not allow to boil, you just want it warm

Add 1/2 a scoop of vanilla protein powder to the milk

you can also add 1 oz of Sugar Free flavored syrup to it (optional)  I like Vanilla, brown sugar cinnamon or gingerbread syrups

while you are blending the protein into the milk heat the same amount of concentrate in the microwave until it is quite hot

Add the protein milk to the concentrate


You can also make this an iced chai latte by not heating any of it, mixing it together then pouring over ice.


Oregon chai also makes a Sugar Free version of their concentrate




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