Tag Archives: Recipes

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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Super simple Cheesy chicken and broccoli

This is a very high protein dish that can be eaten by itself or just as easily be served over rice or pasta or quickly made into a pot pie for family members.

1 rotisserie chicken deboned (or 2 pounds of baked chicken)
8 oz of frozen broccoli
8 oz of frozen cauliflower
12 oz of milk
2/3 cup ricotta cheese
1 cup shredded cheese
1/2 cup sour cream
2/3 cup chicken broth

Directions :
Debone the chicken into a medium sized crock pot on high and add the milk.
Add half of a one pound bag each of frozen broccoli and frozen cauliflower to a large microwave bowl with the broth and heat on high for 5 mins or until the vegetables are fork tender.
In another bowl add the ricotta, shredded cheese and sour cream and the now hot chicken broth and stir then microwave for 1 min and stir again.  If the cheese mix is not smooth yet heat for 45 more seconds.
Add the cheese mix and hot vegetables to the crockpot and allow to cook on high for 30-45 mins while doing other stuff and then then to low.

To make into a cheesy chicken pot pie for the family scoop a cup of the mix into a large oiled rammikin and using Jiffy or Bisquick mix make the topping.  I use half a cup of mix and add small amounts of milk til I have a some what soft biscuit batter and spoon it on top of the cheesy chicken casserole.

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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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Vinegar fights sugar cravings. Making refrigerator pickles

My sugar cravings are through the roof…today in the store I wanted a tiny bit of spice gum drops from the bulk section and while I resisted them it nearly brought me to tears.  I ended up eating 2.5 oz of a 70% dark chocolate bar and have spent the entire evening wanting to eat the last oz of it.  It feels as if I am quite literally fighting a battle with my body every minute of the day and night.
What little bit of candy is left is getting taken out of the house tomorrow (cinnamon and butterscotch disks) and I am not buying more chocolate and when Alex wants some I am, for the next month or so, going to ask that he has it when I’m asleep or he is at work.
I am also cutting way back on milk while increasing my protein intake.  I have gotten in the habit again of drinking a good 35+ oz of milk a day and I plan to reduce that to 18 oz a day.  Even though milk is good for me it is full of carbs and I can add more calcium to my diet.  Milk and cheese are different in the rate you absorb the carbs and in my case in how my guts react.  I need to make as many changes as I can right now.
So I have been rereading up on natural things to help stabilized blood sugar and stop sugar cravings.  I am going back to taking Omega 3-6-9 fatty acid pills and some other things like picolate and zinc which are suppose to help with blood sugar levels and insulin uptake (I am insulin resistant) all of which should slow down the worse of the physical part of these cravings.
Another thing I read was how vinegar can help fight sugar craving by helping to stabilized the Ph balance and acidity in your body which makes it easier for your body to process sugars and create the right amounts of insulin especially after meals.
Unlike my grandma I have never been good at the whole drinking vinegar thing so I am making refrigerator pickles and other marinaded foods tonight.
Refridgerator pickles are super easy…the most basic ones are sliced cucumbers in vinegar with a little spice and can get quite involved and diverse after that.  I had made a large batch this summer using armeanian named cucumbers, shredded carrots and sliced onions in a mix of basalmic vinegar and white vinegar and a few tbs of sugar.
The batch I made today are made from 3 peeled regular cucumbers and 2 oz of low sugar sweet red pepper sauce, 6 tsp sugar and some splenda.   It will take a week for them to be ready and then they should be great.
I also marinaded some thinly sliced Roma tomatoes and Maui sweet onion.  I am also concidering doing up a few cans of whole tender green beans.
I do know I don’t feel so frantic for sweets after eating about 3-4 oz of this summers pickles so who knows it might help.

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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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Oven roasted tomatoes

This is the time of year most people have more tomatoes than they know what to do with and I was given half a shopping bag full of Beefsteak tomatoes so I am making roasted beefsteak tomatoes (you can use any medium or larger tomatoes)

Here is how you do it:

put olive oil and diced/chopped garlic in the bottom of roasting pans
cut tomatoes into thick (1-1.5 inch) slices and layer on top of garlic (you can add large wedges of sweet onions and whole garlic cloves as well)
lightly cover in an oil and vinegar dressing
(I mixed olive oil, Balsamic vinegar, spices, basil, garlic and a little sugar together)
Bake on 300-325* for 2-3 hours, checking every 30 mins after an hour
turn off heat and open oven door when they are done, they will have reduced their thickness and the juices in the pan have thickened to a serious glaze
allow to sit on rack for 30 mins and then use or freeze, you can also store them in the refrigerator up to 2 weeks by putting them in a jar and covering them with Olive oil, then after they are gone you can use the oil in cooking.

Use them in salads, dice up in pastas and cook in soups … or slice them thin and nibble them

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Amazing curry chicken salad using rotisserie chicken and the 4 bean salad – Recipe

This uses either Deli baked (or BBQ) chicken or a rotisserie chicken from the store and the Super Simple 4 Bean Salad I posted below this one to make a great salad

Curry Chicken Salad


2 thighs and 2 breasts of a Deli chicken (skinned)

1/2 a cup of miracle whip light

2 tbs of honey mustard dressing (or just honey mustard)

1 tsp curry powder

1 cup of the 4 Bean Salad OR 1/2 a cup of garbanzo beans and 1/2 a cup of steamed shelled Edamame (soybeans)

1/3 cup chopped peanuts (or cashews)


Skin the chicken and de-bone it then dice it into small chunks

mix in the salad dressing and the honey mustard with the curry powder and stir well

in a large bowl add the chicken, the beans and the nuts then top with the dressing mix and stir well.


Enjoy as a sandwich filling or by itself… I like to eat it on rice crisps and with a side dish of sauteed Zucchini

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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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Edamame (mole’) Dip

This is so easy to make and so easy to mess up.

I steamed a 1 pound bag of Edamame as per the directions then separated half of it and put it in the fridge and re-microwaved the remaining cup of green soybeans.  You will want to cook them til they are soft, I did not get my first batch soft enough and it ended up gritty and I had to actually microwave the ground dip and regrind it.  I also figured out that Peach Pineapple salsa does NOT work in Edamame-mole’.

the second batch came out fine and it was very yummy and smooth so here is that recipe.


1 cup of well cooked (to the point of being soft) Edamame

1 Tablespoon of olive oil

1 Tablespoon of lemon juice

1 teaspoon of diced garlic

1/3 cup salsa (you choose the heat – dont use sweet salsa trust me)

Salt and pepper

hot sauce (optional)



in a small food processor add the oil, garlic and lemon juice and blend, then add the well steamed soft Edamame and process til well ground and begin adding the salsa to thin it out and smooth it up.  When it is the consistency you want (think guacamole) you can refrigerated it and use it as a dip or spread.

You can also add the Edamame dip half and half with Avocado guacamole and blend well.



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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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