Tofu Lasagna - · Web viewFor recipes, visit . If you have additional questions or concerns, please contact your clinical nutritionist or St. Peter’s Outpatient Registered Dietician,

The 2012 WLS Cookbook

www.mybaribuddies.com

Special thanks to all that contributed their

favorite recipes to share

Weight Loss Surgery Support Group

Recipes From A Better You

2012

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Your Diet After Weight-Loss Surgery**

Now that you have completed your weight-loss surgery, it is important for you to follow a healthy diet plan. As a general rule, adequate fluid and protein intake are essential to successful recovery.

Your clinical nutritionist or registered dietician will help you customize a successful diet according to your specific tolerances and taste preferences. Your nutrition expert will also provide you with other nutritional materials to help you with your diet.

How Weight-Loss Diet PlanningWorksYou will progress through four stages of dietary guidelines throughout your recovery process. If you are having difficulty with yourcurrent stage, please contact your surgeon and DO NOT advance to a higher stage.

Important Tips:

It is important that you remember the following tips throughout each stage of your dietary process:

• Do Not use straws.• Do Not drink caffeine.• Do Not drink beverages with carbonation.• Do Not consume citrus foods.• Do Not drink alcohol.• Do Not eat food high in fat and/or sugar.• Always Drink and Eat Slowly!!!

**The following information is provided by the St. Peter’s Hospital Handout for Bariatric Patients and may differ from your doctor and or hospital instructions. ALWAYS follow your doctor’s guidelines.

Stage 1 Full Liquid Diet You are able to add smooth, minimal texture foodsand protein supplements to your diet. Continue onthis diet for approximately first two weeks (14 days).

Stage 2 Pureed DietYou are able to add blenderized protein foodsources to your diet in addition to blenderized fruits,vegetables and starches. Continue on this diet forapproximately one week (7 days).

Stage 3 Soft Mechanical DietApproximately three weeks after your procedure youwill regain the ability to eat non-blenderized foods.Continue on this diet for approximately one week(7 days).

Stage 4 Healthy Weight for Life Diet PlanThe general dietary recommendations in this stagewill help you maintain a healthy weight for life.Stage RecommendedDietDescription

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Sample Menu Plan for Stage 1:**

Breakfast:¼ to ½ cup light yogurtSnack: High-Protein SupplementLunch:¼ to ½ cup strained cream soupSnack:High-Protein SupplementDinner:¼ to ½ cup skim milkSnack:High-Protein SupplementFluids:Slowly sip allowed fluids throughout the day. Drink a minimum of 2 servings per day (Serving size = 8 ounces). DO NOT Drink at least one-half hour before and after meals.

Sample Menu Plan for Stage 2:

Breakfast: ¼ cup egg substitute or 2 egg whites and ¼ to ½ cup lightyogurtSnack:High-Protein SupplementLunch:¼ to ½ cup pureed chickenSnack:High-Protein SupplementDinner: ¼ to ½ cup mashed tuna with light mayo and ¼ cup pureed cooked vegetables Fluids:Slowly sip allowed fluids throughout the day. Drink 6 to 8 servings per day (Serving size = 8 ounces). DO NOT Drink at least one-half hour before and after meals.

Sample Menu Plan for Stage 3:

Breakfast:¼ cup egg substitute or 2 egg whitesLunch:¼ cup to ½ cup chickenDinner:¼ cup to ½ cup tuna fish with light mayo and 1-2 tbsp. softcooked vegetablesFluids:Slowly sip allowed fluids throughout the day. Drink 6 to 8 serving/day(Serving size = 8 ounces). DO NOT Drink at least one-half hour before and after meals.

**This information is provided by the St. Peter’s Hospital Handout for Bariatric Patients and may differ from your doctor and or hospital instructions. ALWAYS follow your doctor’s guidelines.

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PROTEIN SHAKES

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The Best Protein Shake EverIngredients:2 scoops Chocolate Whey Powder10 Ice Cubes12 oz. fat free milk2 Tbls fat free vanilla yogurt1 Tbls reduced fat peanut butter2 Tbls hazelnut coffee1/8 cup caramel ice cream topping

Chocolate Peanut Butter Cup2 scoops chocolate Whey Powder2 Tbsp. Whipping Cream {heavy cream, not cream out of a can)1 Tbsp. Peanut Butter12 oz. water1 Tbsp. Flax Meal4-6 ice cubes

Lean Mass Banana Split Shake1/2 frozen banana (Banana Calories)1 Tsp. banana extract2 Tbsp. Whipping cream (heavy cream, not cream out of a can)2 Scoops Chocolate (no carb) Whey Powder10-12 oz. water4-6 ice cubes

Heavy Gainer3 scoops chocolate Whey Powder4 egg whites1 Tbls. Peanut Butter8 oz. cold water2 cups ice

Peanut Brittle Protein ShakeIngredients:2 scoops vanilla protein1 tbsp. sugar-free instant butterscotch pudding mix, dry1 tbsp. natural peanut butter, chunky8 oz. cold water or low-fat milk.3-6 ice cubes

The HulkIngredients:2 scoops vanilla protein1 tbsp. sugar-free pistachio pudding mix1 mint leaf or a few drops peppermint extract (optional)1 few drops green food coloring (optional)8 oz. cold water or low-fat milk3-5 ice cubes

Orange Vanilla ShakeIngredients:2 scoops Vanilla Whey Powder8 oz. Orange Juice4-5 ice cubes1 tsp. Vanilla ExtractVi banana2-3 frozen strawberries2 packets of sweetener

Rock N' Roll Protein ShakeIngredients:1 cup of pure water1 big scoop of vanilla Whey Powder3/4 cup of natural yoghurt1 banana1 tsp. of flax-seed oil2 tsp.ofhoney1 tsp. spirulena

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Pineapple PowerIngredients:1 cup of pineapple juice3 strawberries1 banana1 teaspoon of yogurt1 scoop of your choice of protein

Orange And Cream DelightIngredients:1 Bottle of Orange Gatorade1 Packet Vanilla Whey Powder

Strawberry SaviorIngredients:4 scoops vanilla Whey Powder8 fluid ounces water1 Colombo strawberry yogurt3 frozen strawberries1 teaspoon creatine1 teaspoon flax seed oil

Vanilla Coffee DelightIngredients:10-12 oz. low-fat milk2 scoops vanilla Whey Powder1/2 cup low-fat coffee flavored ice cream

Peanut Butter And Banana ShakeIngredients:2 scoops USn Vanilla Muscle fuel100 g almond flakes1 table spoon peanut butter500ml skim milkhalf banana1 table spoon honey

Root Beer Float12 oz. can of diet Root Beer2 scoops Vanilla Whey Powder (carb-free)4-6 ice cubes2 Tbsp. Whipping cream (heavy cream, not from a can)

Mango Madness2-3 scoops Vanilla Whey Powder1/2 to 1 cup mango pieces frozen or freshly sliced natural mango1 cup Brown Cow Vanilla cream top yogurt1 Tbsp. Flax seed oil6-8 oz. water

Dreamsicle Shake2-3 Scoops Vanilla Whey PowderSeeds from half a length of real vanilla bean1 Tsp. Vanilla extract (real not imitation)4 oz. water6 oz. Orange juice + zest from half orange3 Tbsp. Whipping cream (heavy cream, not from can)1/2 cup vanilla yogurt (or frozen vanilla yogurt)Ice cubes at end to add desired consistency

Creamy Coffee Ice Cream1 scoop vanilla Whey Powder13 oz. ice cubes3 oz. water2 tsp. ground coffee

Apple Pie Delight1 scoop vanilla Whey Powder1 peeled and cored apple, cut into pieces1 1/2 cups of milk1/2 tsp. cinnamon1/2 tsp. nutmeg5 Ice Cubes

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MEALS

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Stage 4: Healthy Weight for Life Diet Plan**Your clinical nutritionist or registered dietician has determined that you are ready for the Healthy Weight for Life Diet Plan. At this stage you should have general goals in place that will help you maintain the bestnutrition and weight for the rest of your life.Healthy eating for long-term weight control will be reviewed with you by your clinical nutritionist or registered dietician whenappropriate.

GoalsAs you plan meals, remember to keep the following goals in mind:• Keep meals low in fat.• Keep meals low in sugar.• Eat foods adequate in protein.• Drink adequate fluid amounts.

Tips for Healthy Weight for LifeDiet Plan• Eat fresh fruits for added fiber. Start with softer fruits like bananas, peaches, pears, etc.• Fill at least half of your plate with vegetables.• Drink six to eight,8 ounce servings of fluids each day to maintain hydration.• Regularly consume high-protein food sources. (See list below.)• Aim for foods of soft (or regular) consistency.• Keep all serving sizes from approximately ½ to 1 cup.• You may introduce crunchy vegetables and salads four months after surgery.• You may begin to introduce whole-grain bread and pasta products four to six months after surgery.• Items may be subject to your individualtolerance.

Protein Food Sources include:Choose the leanest and/or lowest fat options. Remember to prepare with no added fats.

Meat(All listed contain 7 grams of protein per ounce.)ChickenTurkeySeafoodBeefPork

Dairy

Yogurt (8 oz.) 8 gramsMilk (8 oz.) 8 gramsCottage cheese (1/2 cup) 6 gramsCheese (1oz) 6 grams1 Egg 7 grams

VegetableArtichoke (1/2 medium) 5 gramsBaked beans (1/2 cup) 7 gramsBlack beans (1/2 cup) 7 gramsChick peas (1/2 cup) 7 gramsHummus (1/2 cup) 6 gramsLima beans (1/2 cup) 7 gramsPinto beans (1/2 cup) 7 gramsSoy milk (8 oz.) 6 gramsSoy yogurt (8 oz.) 8 gramsMiso (1/2 cup) 16 gramsTempeh (1/2 cup) 16 gramsTofu (1/2 cup) 20 gramsAlmonds (1 oz.) 6 gramsCashews (1 oz.) 4 gramsPeanut butter (2 tbsp.) 8 gramsPistachios (1 oz.) 6 gramsSesame or sunflower seeds (1 oz.) 6 grams

For More InformationFor recipes, visit www.bariatriceating.com.If you have additional questions or concerns, please contact your clinical nutritionist or St. Peter’s Outpatient Registered Dietician,Lisa Ginsburg, at (518) 464-9999.

**The following information is provided by the St. Peter’s Hospital Handout for Bariatric Patients and may differ from your doctor and or hospital instructions. ALWAYS follow your doctor’s guidelines.

Broccoli Bake with Crab Meat – dlcPage 8 of 24

¾ pound of Imitation Crab Meat chunked3 Cups of cooked Organic Broccoli3 Tablespoons Organic Mayo1 14 oz. can Organic Diced TomatoesMix all ingredients together, season with salt and pepper, if you like.Bake at 350 for 30 minutes.

RECIPE: 52 Grams of Protein. 63.8 Grams of Carbs. 37.4 Grams of Fat. 828 Calories. 11.3 Grams of Fiber4 VERY Large Servings: 13 G of Protein.16 G of Carbs. 9.3 G of Fat. 207 Calories.2.8 G of Fiber

Parmesan-Panko Encrusted Tuna Steak – dlc3 oz. Tuna Steak1/3 Cup of Plain Panko Bread Crumbs2 oz. Freshly Shredded Parmesan Cheese1 tablespoon Full Circle Garlic SauceSalt and Pepper.

Cover Tuna with Garlic Sauce, Salt and PepperCombine Panko and CheeseDip Tuna in Panko mix to cover, I used all the breading by placing the rest on top and sidesBake at 350 for 30 Minutes

1 Steak: 40.9 Grams of Protein. 34 Grams of Carbs. 15.2 Grams of Fat. 440 Calories. 2 Grams of FiberDo not use all the breading and the numbers decrease significantly!

Baked Salmon

1 salmon filet - about a pound 2 - 4 T fresh herbs, chopped (thyme or dill is nice, but anything you like

is probably good) 1/2 teaspoon pepper 1/2 teaspoon salt (a bit more if kosher, or if fish is skinned) 1 teaspoon oil, if that - you just need a very thin film

Preparation:

I first saw this technique used on this segment of Jacques Pepin's TV show "Fast Food My Way". He does his a bit fancier, by removing the skin. This is not necessary, unless you don't want the unsightly skin hanging around your elegant buffet. The meat lifts right off the skin after it is done. It is a good idea to run your hand over the filet and make sure there aren't a bunch of bones, but frankly I don't always do that either - I figure people can pick out their own bones. If you do pick out the bones, it makes it easier if you drape the filet over something convex like a bowl - they stick right out when you position this fish this way.

1. Heat the oven to 200 F. (not a typo)

2. Chop up the herb, and mix it with the salt and pepper. I happen to have lemon thyme in my garden, and it is my favorite for fish, but regular thyme or any herb you like works fine -- even parsley. If you want to use more, that's fine, and sometimes I mix in a tablespoon or so of sesame seeds.

2. Smear the oil on an oven-proof serving platter, and put the fish on top. If the filet is skinned, put some salt and pepper on both sides, otherwise just put the fish skin side down and season the top. I usually run my oily hand from the platter-smearing over the fish so the seasoning will stick a bit better.

3. Bake for about 40 to 45 minutes, until salmon flakes. You won't believe how good it is. I usually serve it with a sort of homemade tartar sauce mixing mayonnaise, lemon zest and juice, some of the same herb I used on the fish, capers, and a very small amount of hot sauce.

Sweet and Spicy Tofu

Ingredients:Page 9 of 24

1 block firm or extra firm tofu, cubed 3 tbsp. soy sauce 3 tbsp. maple syrup 3 tbsp. barbecue sauce 2 tbsp. ketchup 2 tsp. apple cider vinegar 2 tsp. hot sauce

Preparation:

In a baking dish, whisk together all ingredients and add tofu, coating well. Marinate at least one hour. Bake at 375 degrees for 35 minutes, tossing occasionally to bake tofu evenly.

BBQ Tofu

Ingredients: 1 block firm or extra firm tofu, well drained 1 cup barbecue sauce

Preparation:Preheat oven to 325 degrees.

Line a cooking sheet with aluminum foil. This will help make cleaning up easier. Spoon a thin layer of barbecue sauce across the lined pan. Slice pressed tofu into 1/2 inch thick cutlets and place in pan. Spoon a layer of sauce across the top of the tofu and bake for approximately one hour, checking occasionally so as not to overcook. Tofu is done cooking when sauce has baked in and tofu is moist, but not saucy. Serve in a sandwich with lettuce, tomatoes, relish and extra barbeque sauce. Yum!

Tofu Lasagna - dlc

10 oz. FF Cottage Cheese6 oz. FF Ricotta Cheese2 oz. Shredded Part Skim Mozzarella.

6 oz. Hunts Roasted Garlic and Onion Pasta Sauce14 oz. Extra Firm Tofu - Sliced into 6 pieces - (to keep the square shape)

Combine all ingredients, except Tofu and Sauce, save some Mozzarella for the top. In the picture I topped with WW String Cheese - to get some colorMix Well. In a 6 X 7 Pyrex Pan Build Lasagna as normal: Sauce, Tofu, Mixture. RepeatTop with reaming Sauce and sprinkle of cheese.Bake at 350 for 1 hour, placing Pyrex on a cookie sheet to catch any drippings.

10 Servings - Soft Food Phase108.4 Calories, 4.1 Fat, .57 Sat Fat, 8.35 Cholesterol, 11.2 Protein, 226.2 Sodium, 12.8 Carbs, 1.2 Fiber, 2.19 Sugar, 187.3 Calcium

Broccoli Casserole – Jackie Warner

10 oz. Broccoli cooked and drained1 Can of Cream of Mushroom Soup2 oz. Sharp Cheddar Cheese

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¼ Cup of Milk¼ Cup of Mayonnaise1 Egg1 bag of Stove Stop Stuffing - mixed

Mix liquids together and pour over Broccoli in 2 quart casserole dish.Top with 1 bag of Stove Stop Stuffing – mixedBake at 350 for 45 minutes

Drop Dumplings – Grandmother from the Ozarks

1 Heaping Cup of Flour2 Teaspoon of Baking Powder½ Teaspoon of Salt1 Egg – well beaten2 Tablespoon of ButterMilk

Rub butter into dry flour. Add Salt, Baking Powder and the Egg.Stir with fork and add enough Milk so mixture will drop from a wet Tablespoon.Drop into boiling water for 18 minutes – Cover – DO NOT LOOK. – Bad luck to look.

Add1 Teaspoon of Onion, Parsley, Chives, Celery or Garlic to make different flavors

Tomato Pie - ma

Best made with fresh home-grown tomatoes1 9 inch Pie Shell – bake per directions5 Large Red Tomatoes, peeled, cored and sliced thick¾ Teaspoons dried Basil3 Tablespoon Chopped Green OnionsSalt to taste

Pepper to taste¾ Cup of Mayonnaise1 ¼ Cups of Grated Sharp Cheddar Cheese

Mix mayo and cheeseLayer other ingredient in Pie ShellSpread Mayo-Cheese mixture on top

Bake at 375 for 35 minutes or until lightly brownLet stand 5 minutes – will still be runny.

Tuna Treats - ma

2 Eggs1 Can of Tuna1 Slice Crumbled Bread2 Tablespoons of PeasParmesan Cheese

Mix all ingredients except cheese.Divide into 12 buttered muffin tins.Sprinkle with grated cheeseDot with ButterBake at 350 for 15 minutes

Whoa Breakfast - From March 2011 Meeting - Kristen Woodworth

1 1/2 Cups of Steel-cut oats3 cups water2 cups peeled, chopped apples1/4cup sliced almonds1/2 teaspoon ground cinnamonCombine all ingredients in a slow cooker. Cover and cook.8 hours on low or 4 hours on high

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6 servings - 1 cup124 Calories, 3 Fat, 4 Protein, 20 Carbs, 4 Fiber, 5 Sodium

Fruity Breakfast Wrap

1 Whole Wheat Tortilla (small)3 Tbls Ricotta Cheese1 Tbsp. Low-Sugar Strawberry Jelly1/3 Cup Fresh StrawberriesSpeed Ricotta Cheese and Jelly on TortillaSprinkle Sliced Strawberries on topRoll up and Enjoy

French Toast

1/2 cup vanilla almond milk 1 tsp. Cinnamon 1 tsp. Vanilla Protein Powder 1 egg

Whisk ingredients

Dip both sides of high protein, whole grain bread of choice. Using non-stick spray or a lightly oiled griddle, fry both sides of the French toast. Makes 6 pieces of French Toast.

Wonderful Breakfast muffinsMix in a bowl: 1 c. shredded zucchini/summer squash 2/3 c. applesauce 1/3 c. agave or maple syrup 2 eggs 2 tsp. vanilla

In a separate bowl mix:1 c. almond flour

1 c. gluten free pancake mix 1/4 c. flax meal 1/8 c. Vanilla Protein Powder 1 tbsp. cinnamon 2 tsp. baking soda 1 pinch salt Add dry ingredients to wet, mix well, and drop into well-sprayed (non-stick spray) mini or regular muffin pans. You can also do a couple of bread tins. Bake at 350 for about 15 minutes, or until a toothpick comes out clean and you're done! If you want to add nuts or fruit of choice, fold 1/2 cup in at the end before baking and enjoy.

Makes 12

Peanut Butter Pancakes

1-1/2 cup gluten-free pancake mix 1 egg 1/4 scoop Protein Powder (chocolate or Vanilla) 1 tbsp. applesauce 3/4 cup almond milk (or milk of choice) 1/2 tbsp. peanut butter

Incorporate all your ingredients until the batter is mixed well. Don't worry about lumps, but if it seems too dry, add more almond milk 1 tbsp. at a time till desired texture.

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On a 350 degree oiled griddle (non-stick spray, or vegetable oil rubbed around the griddle with a paper towel), pour the pancake batter on. Flip when first side is browned.

Makes 6.

Pumpkin Pie French Toast

2/3 cup Almond or skim milk 1 tsp. Cinnamon 1 tsp. Vanilla or Orange Protein Powder 1 heaping tablespoon pumpkin (100%- not pie filling!) 1 egg Whisk ingredients.

Dip both sides of sprouted wheat or other high protein, whole grain bread of choice.

Using non-stick spray or a lightly oiled griddle, fry both sides of the French toast.

Makes 6.

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Turkey Croquets - ma

2½ Cups ground cooked Turkey or Chicken1 Cup thick White Sauce*2 Tablespoons grated onion Mix well. Pat mixture into shallow pan, cover with wax paper, refrigerate until firm.Cut into squares and form into desired shape. 1 Cup Flour1 Egg1 Tablespoon Milk1 Cup fine Bread Crumbs

Combine Egg and Milk.Roll Croquet in flour.Dip croquet in Egg and Milk mixtureRoll in fine bread crumbsFry in oil, until golden brown

Thick White Sauce - ma

3 Table spoon Oleo4 Table spoon Flour¼ Tea spoon salt1 Cup Milk

Melt Oleo, whisk in flour and salt. Stir in milk. Heat and stir until thick and bubbly.Oleo = margarine

Broccoli Gratin – dlc

REVAMP VERSION OF THE CLASSIC

10 Cups Broccoli florets2 Cups Hood Calorie Countdown Milk¼ cup Smart Balance Butter2 Teaspoons of Deli Mustard4 Cup of Panko Bread Crumbs5 oz. shredded Gruyere Cheese. 5 oz. Cabbot 75% Fat Free Cheddar Cheese

Heat oven 425 degrees. Spray 13x9 glass or ceramic baking dish with cooking spray

Cook Broccoli in large pot of boiling salted water for 3 minutes. Use slotted spoon, remove and drainDrain Broccoli well, pat dry with paper towel. Arrange in baking dish

Microwave milk in a 4 cup container for 2 or 3 minutes or until steaming, but not yet boiling.Melt ¼ Cup of butter in saucepan, whisk in flour until smoothCook for 30 seconds, constantly whisking. Remove from heat, gradually whisk in hot milkReturn to heat, bring to a boil, whisking constantly. Reduce to a low simmer for 5 minutes, until thick.Whisk in Mustard

Sprinkle Broccoli with 5 oz. of cheesePour sauce over cheese and vegetablesSprinkle with remaining 5 oz. cheeseTop with Panko Bread Crumbs

Bake uncovered for 30 to 40 minutes or until golden brown and bubbly.

Serves 10199 Calories, 11.7 g Fat, 14.6 g Protein, 11.5 g Carb, 3.6 g Fiber

Thin and Crispy Pizza Crust – From April 2012 Meeting - John

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Heat oven to 450 degreesIn a large bowl – thoroughly combine:3 Eggs3 Cups of Shredded Mozzarella Cheese1 Tsp. of Garlic Powder1 Tsp. of Dried Basil

Press evenly into a Pam sprayed 9x13 cookie sheet or spread out on pizza stoneBake for 10 – 15 minutes until golden brownAdd toppings of your choice – place under broiler until bubbly

Thin and Crispy Pizza Crust – Revamp - dlc

In large bowl – Thoroughly combine:¾ Cup of Egg Beaters3 Cup of Low Moisture, Part Skim Mozzarella Cheese½ Tsp. of Garlic Powder1 Tsp. of Dried Basil3 Pieces of Sun-Dried Tomatoes – finely diced

Press evenly into a 9x13 Pampered Chef stoneBake 12 Minutes at 450 degreesMakes 8 Slices: 137 Calories, 7.5 g of Fat, 5.3 Sat. Fat, 30 mg of Cholesterol, 11.6 g of Protein, 3 g of Carbs, 300.5 mg of Calcium

Green Beans with Bacon-Balsamic Vinaigrette

2 pounds Green Beans2 Bacon Slices¼ Cup Minced Shallots

3 Tbsp. Coarsely Chopped Almonds2 Tbsp. Brown Sugar¼ Cup White Balsamic Vinegar

Cook Green Beans in boiling water for 2 minutes. Drain and rinse under cold water.Cook Bacon in skillet until crisp. Remove and crumble.In same skillet add Shallots, sauté 1 minuteAdd Almonds, sauté 1 minute.Remove from heat – let cool

Add Brown Sugar and White Balsamic Vinegar, stir until Brown Sugar dissolves.Pour mixture over beans, tossing gently to coat

Steam Carrots with Ginger-Garlic Butter

2 Cloves of Minced Garlic1 pound Baby Carrots, peeled WITH Tops1 Tbsp. of Butter1 Tsp. Minced Peeled Fresh Ginger ½ Tsp. Grated Lime Rind1 Tbls Chopped Fresh Cilantro1 Tbls Fresh Lime Juice¼ Tsp. Salt

Steam Carrots, covered for 10 minutes or until tenderHeat butter, add Garlic and Ginger, cook 1 minute, stirring constantlyRemove from heat add reaming ingredients toss to cover

Black Bean and Chicken Chili – From March 2011 Meeting – Kristen Woodworth1 Tbls Canola Oil2/3 Cup Chopped Onions2 Gloves Chopped Garlic2 - 3 Tbls Chili Powder1 Tbls Dried Oregano2 Tsp. Cumin

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¼ Tsp. Salt3 Cups Chopped or Shredded Cooked Chicken2 Cups Fat Free Chicken Broth1 28oz. Can of Diced Fire Roasted Tomatoes1 10 oz. Package of Frozen Corn – Thawed2 15 oz. Cans of Black Beans – rinsed

Heat oil in large non-stick skillet on medium heat. Add Onion, Garlic, Chili Powder, Oregano, Cumin and Salt. Cook 4 minutes or until Onion and Garlic are soft. Stir in Chicken, Tomatoes (with liquid) and broth. Simmer, uncovered for 15 minutes. Stir in Corn and Beans. Cook 5-10 minutes or until slightly thickened.

Garnish with Shredded Cheese and Sour Cream, if desired

Cauliflower and Broccoli Gratin

EXCELLENT RECIPE - MAKE FOR SPECIAL OCCASIONS

5 Cups Cauliflower florets, about 2 pounds5 Cups Broccoli florets2 Cups Whole Milk¼ cup Butter1 Tablespoon of Butter2 Teaspoons of dry Mustard¾ Teaspoon Salt¼ Teaspoon Black pepper1 Dash of Cayenne Pepper½ Cup of Panko Bread Crumbs2 Cups shredded Gruyere Cheese. Cheddar would work and a mixture of both

Heat oven 425 degrees. Spray 13x9 glass or ceramic baking dish with cooking sprayCook Cauliflower in large pot of boiling salted water for 3 minutes. Use slotted spoon, remove cauliflower and drainAdd Broccoli to same water and cook for 2 minutes.Drain Cauliflower and Broccoli well, pat dry with paper towel. Arrange in baking dish

Microwave milk in a 4 cup container for 2 or 3 minutes or until steaming, but not yet boiling.Melt ¼ Cup of butter in saucepan, whisk in flour until smoothCook for 30 seconds, constantly whisking. Remove from heat, gradually whisk in hot milkReturn to heat, bring to a boil, whisking constantly. Reduce to a low simmer for 5 minutes, until thick.Whisk in Mustard, Salt, Black Pepper and Cayenne Pepper.

Microwave 1 Tablespoon Butter in safe bowl, until melted. Add Panko Bread Crumbs and mixSprinkle Cauliflower and Broccoli with 1 cup of cheesePour sauce over cheese and vegetablesSprinkle with remaining cheeseTop with Panko mixture

Bake uncovered for 30 to 40 minutes or until golden brown and bubbly.

Serves 8350 Calories, 19 g Fat, 15.5 g Protein, 21.5 g Carb, 55 mg Cholesterol, 1040 mg Sodium, 6 g FiberFrom Winter 2012 Cooking Club Magazine

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Salsa Chicken – From March 2011 Meeting – Tracy Mattfeld

4 Skinless, Boneless Chicken Breast halves4 Tsp. Taco Seasoning Mix1 Cup Salsa1 Cup Shredded Cheddar Cheese2 Tbls Sour Cream (optional)

Place Chicken in a lightly grease 9x13 baking dish.

Sprinkle both sides with Taco Seasoning. Pore Salsa over all

Bake 375 for 25 – 35 minutes, or until Chicken is tender and juices run clear

Evenly sprinkle Cheese with Shredded Cheese. Bake for 3 – 5 more minutes, or until cheese is melted and bubbly.

Top with Sour Cream, if desired.

Smoky Chipotle Chickpea Dip – From November 2011 Meeting – (?)

1 15oz. Can Drained Chickpea1 Chopped Glove of Garlic1 Lime – Juiced½ Tsp. Chili Powder2 Chipotle Chopped Peppers or 1 Tsp. Tabasco Chipotle SaucePinch of Cumin2 Tbls Olive OilKosher Salt and Freshly Ground Black Pepper2 Scallions – minced including tops

Puree Chickpeas with Garlic and Lime Juice to a finely ground texture. Add half the Chipotles, Chili Powder and Cumin and blend until smooth. Add Olive Oil in a drizzle while processer is running, blend until creamy. Season with Kosher Salt and Freshly Ground Black Pepper. Stir in Half of the Green Onion, and additional Chipotle, to taste.

Transfer to a small bowl and garnish with remaining scallions

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Chocolate Ricotta Desert – dlc

10 oz. Fat Free Ricotta Cheese1 Scoop Chocolate Protein Powder¾ Tsp. Pure Vanilla Extract4 Packets of Stevia

Mix all ingredients well

2 servings: 126 Calories, 1 g of Fat, .3 g of Sat. Fat, 35.2 g of Cholesterol, 15.9 g of Protein, 15.8 g of Sodium, 9.1 Carbs, 3.8 g of Sugar, 165.8 g of Calcium

Snickers® Protein Shake

3 Snickers® Bars4 eggs3 cups milk2 Tbls evaporated milk. Chop the candy into cubes. Add the milk, eggs, then mix; add the evaporated milk and mix.

Butterfinger® Protein Shake3 Butterfinger® Bars4 eggs3 cups milk

2 Tbls evaporated milkChop the candy into cubes. Add the milk, eggs, then mix; add the evaporated milk and mix.

Chocolate Cookies - dlc

3 Scoops Chocolate Protein Powder½ Cup Egg Beaters or 2 Egg WhitesMix and add water, a little at a time to get Brownie Batter constancy1 Tsp. Peanut Butter1 Tsp. Strawberry Jelly

Divide in to 4 on parchment paper or small bowls. Microwave EACH cookie 15 – 20 seconds

Very dry and not great, but it satisfied a craving!I will add more water next time and do them in Cup Cake liners

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PB2 Power Balls

Ingredients – Makes 24 Power Balls

1/2 cup: Chocolate whey powder1/4 cup: Plain Protein powder1/2 cup crushed: Special K Cereal1 pkt. Medifast Maple and Brown Sugar Oatmeal 1/4 cup: PB21/2 cup: Sugar Free Maple Syrup

Methods/steps

Put all dry ingredients into large bowl. Mix together. Add maple syrup or honey and mix. It will be a dry mixture, but needs to be moist enough to make into balls. Put on throw away rubber gloves, and make into 24 - 1" balls. . Adjust syrup or honey to get right consistency, or add a small amount of water (I add water). Put them on a tray and refrigerate for several hrs.

Additional Tips

They can be kept in refrigerator in a plastic container. I sometimes wrap them in plastic wrap and tie with a bow. They probably can be left out of refrigerator, but we like them best cold.

You can change this recipe a lot of ways using different dried fruits, nuts and different cereals - like bran flakes (crushed). Let your imagination run wild! These are better than granola bars and so much healthier.

Per Ball: 20 Calories., 0.4 g Fat., 0.1g Sat Fat., 4.8mg Cholesterol., 2.7 g Protein., 32.9 mg Sodium., 1.8 g Carbs., 0.4 g Fiber., 0.4 g Sugar., 36 mg Calcium

PB2 Fudge and Oatmeal Cookies

Ingredients

Makes 24 cookies

2 cups: Sugar1/2 cup: Milk1/2 cup: Butter4 Tbsp.: Cocoa1/2 cup: PB23 cups: Quick cooking oatmeal2 tsp.: Vanilla

Methods/steps

Mix sugar, milk, butter and cocoa in saucepan. Allow mixture to boil for 1-2 minutes. Remove from heat. Add all other ingredients. Drop on wax paper and freeze.

Additional Tips

This is a quick and crowd pleasing cookie. Always a hit at our bake sales and so easy to make!

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Crazy Peanut Butter Balls – Kimberly Karona

1 Cup of Peanut Butter½ Cup of Powdered Milk¼ of Honey

Mix and roll into BallsShake or dip in wheat germ or coconut, refrigerate 1 hour

Vanilla Egg Custard - From online submission – March 6, 2011 Marjorie Knowles

1/2 cup serving: 110 calories, 4.5 grams fat, 7.5 grams carbohydrates, 9 grams proteinMakes six 1/2 cup servings

4 large eggs1 cup skim milk1 1/2 cups evaporated low-fat milk1/2 cup Splenda Granular2 teaspoons of Vanilla ExtractPinch of kosher saltFreshly grated nutmeg

Preheat the oven to 325 degrees F.Place 6 custard cups or ramekins in a large roasting pan and set aside. Whisk together the eggs, milk, evaporated milk, Splenda, vanilla, and salt. Pour through a fine mesh sieve into a large measuring cup. Divide evenly among the custard cups and grate a generous amount of nutmeg over each one. Pour enough hot water in the roasting pan to come about halfway up the sides of the custard cups. Bake for 25 to 35 minutes, until the custards are just set in the center. Carefully remove the custards from the water bath, and transfer to a wire rack to cool. Serve chilled.The custards are easy to eat after surgery, and I find myself making them on occasion a few months out as well. This recipe is taken from "Before and After" by Susan Maria Leach. Her book is an insightful, intimate story of a woman who underwent gastric bypass. She shares her journey and some very good recipes. She owns and operates BariatricEating.com. The website has protein shakes, bars and foods for those who have underwent weight loss surgery. I recommend the book; the website is worth checking out, but her prices may be high on some products.

Chocolate Peanut Butter No Bake Oatmeal Cookies

In a food processor, blend:

1 scoop Chocolate protein powder 1 cup almonds (raw, unsalted, natural) 1/2 tbsp. cocoa powder 2 tbsp. peanut butter-natural (with oil, not dry) 2 tbsp. water Chop until all is small and uniform, and it develops into a dough vs. a powdery meal. If it's dry, add more peanut butter (the oil particularly), or water 1/2 a tbsp. at a time till desired consistency.

Dump cookie "dough" onto a piece of wax paper, make a tight log, and wrap tightly, both sides first, then roll tightly and put in the freezer. When very well chilled (about 1 hour), take out and slice into 1/2 inch cookies. Store these in the refrigerator in a single layer in a well-sealed Ziploc baggie. Or, keep these in the freezer, and take them out one at a time. They won't be hard and frozen, they stay soft because of the oil in the peanut butter, and the oils in the nuts.

Makes 12.

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Flourless Black Bean Brownies

4 ounces unsweetened chocolate 1 c. unsalted butter 2 c. canned black beans, drained well 1 tbsp. vanilla extract 2 scoops Chocolate Protein Powder1 cup walnuts, chopped 1/4 cup instant coffee grounds 1/4 tsp. sea salt 4 eggs 1 cup light agave syrup

Preheat the oven to 325. Line a baking pan (11x13) with parchment paper. Melt the chocolate and butter in a glass bowl in the microwave for 2 minutes. Once melted completely, stir with a spoon. Place the beans, 1 scoop protein powder, the vanilla extract, and 4 or 5 spoonful’s of the melted chocolate mixture into the food processor. Blend until the beans are very smooth.

In a large bowl, mix together the walnuts and 1 more scoop Protein powder. Add the remaining melted chocolate mixture, coffee grounds, and salt. Mix well.

In a separate bowl, with a mixer, beat the eggs until light, about a minute. Add the agave syrup, and beat well. Set aside.

Add the 3 separate bowls (bean and chocolate mixture, coffee and chocolate mixture, and egg mixture) together. Blend well. Pour into your prepared pan.

Bake for 30 to 40 minutes, until the brownies are set. Let cool in the pan completely before cutting into squares. Better yet, let these cool, and then refrigerate, and they cut even easier. Nuts may be substituted or omitted. Makes 32 servings

Vanilla Cake

In a blender, add

1 egg 3 tbsp. applesauce (unsweetened, natural) 2 tbsp. agave syrup 3 tablespoons unsweetened, vanilla almond milk Once well blended, add to that: 2 tbsp. almond flour 3 tbsp. gluten-free pancake mix 1 scoop Vanilla Protein powder

Once mixed, add to a microwave safe dish (glass or ceramic) and microwave for 2 minutes and 15 seconds. It should be done after that, but depending on your microwave, if it's still slightly "wet," cook longer, going a few seconds at a time so it doesn't get tough or overcooked.

Makes 2 servings.

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Mini Muffins

Mix in a bowl:

1 cup shredded apple (peeled) 1 cup applesauce 1/2 cup agave or maple syrup 2 eggs 2 tsp. vanilla

In a separate bowl mix:

1 cup almond flour 1 cup gluten free pancake mix 1/2 cup flax meal 2 tsp. baking soda 1 scoop Vanilla or Orange Protein Powder Add dry ingredients to wet, mix well, and drop into well-sprayed (non-stick spray) mini muffin pans.

Bake at 350 for about 15 minutes, or until a toothpick comes out clean.

Makes 24

Ginger Chocolate Truffles

2 tbsp. Chocolate Protein Powder 1 c almonds 1 tbsp. coconut oil 1 tsp. fresh shredded ginger 1/2 tsp. cocoa powder 2 tbsp. agave 2 tbsp. water

Blend in magic bullet or immersion blender till a firm batter forms, and small and uniform. Place in a bowl covered in the freezer for 1 hour. Remove, roll in balls using a teaspoon measure, and put back in the freezer for another 10-20 minutes.

On a double boiler, melt down 1 bar dark chocolate (highest percentage cacao you like). Using a toothpick, dip each truffle round into the melted bar, set back in fridge until ready to serve. Set in mini muffin liners, and leave in refrigerator until ready to serve.

Makes 20.

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