I love salads. Do you love salads? Or did you pre-op. Some of you can’t yet tolerate raw veggies and for that I am sorry…but there is hope! Salad is one of my favorite things to eat because it is one of the only things I eat that looks like “normal people food.” Sorta. I can eat a full salad plate of salad and be fine. Of course I add a protein source right on top (forcing the “protein first” rule) and by the way I dig my way down to plate level I am stuffed. I like to be stuffed. But that’s just me. They say eat until you are satisfied but my brain just doesn’t understand that. But enough about my issues.
One thing I used to do in my former life is drench my salad in dressing. Which basically rendered it nutritionally void. But no more! Don’t get me wrong…I still drench my salad in dressing…I just make sure the dressing is working for me and not against me.
So here are a couple of ideas to get you started on how you too can drench your salads in dressing and still come out on top of the numbers game.
Italian dressing – hands down I always use Kraft Free Zesty Italian. 2 tbsp = 15 calories and no fat! You can’t beat that. My max dressing budget tends to hover around 50 calories. Using that I could theoretically have 5 tbsp of this stuff but 2 suffices.
Creamy Italian – now this one usually gets folks in trouble. But fear not! Your girl Cleo has your back. You all have heard of greek yogurt, right? (snicker). Mix 1-2 tbsp Greek yogurt with 1-2 tbsp of the aforementioned Italian dressing (one part:one part), add some black pepper (from a grinder if you have one…it really is better) and voila! Creamy Italian that has protein! Using the 2 tbsp:2 tsp, this comes out to 30 calores, 2.8g protein.
French dressing – surely Nik can’t be suggesting we can eat French dressing after weight loss surgery! Blashphemy! Burn her at the stake! Seriously…you can have it…mix 2 tbsp Greek yogurt, w/ 1 tbsp no sugar added ketchup, 1 tbsp mustard and 1 packet of Splenda. Mix well. Taste. Yes? Yes? I told ya! Stats? Also 30 calories, 2.8g protein. No fat by the way.
Thousand Island dressing – Yep, even that too! Use the above recipe, but add a tsp of no sugar added relish. 32.5 calories, no fat, 2.8g protein.
Do you see where I am going with this? You can have dressing. You really can. And when you make it yourself with the right ingredients you can have a boat load of it. One piece of advice for those who don’t already do it—toss your salad (interject obligatory 12 year old immaturity moment here-à tee-hee…I said “toss your salad”…). You get way better coverage when you do and in my little opinion that yields way more satisfaction than dipping your salad in some little cup of dressing. Tossing means you get dressing on every bite and you’d be surprised how little dressing it actually takes to make a salad good.
And one final note--You all know me. You've seen me on camera, heard my voice. So I want to say this for all the world to hear. I'm not one of those people who wants everyone to follow my recipes like a religion or something. It brings me great joy to see you all take what I post and make it your own. So play around with these recipes and make your own variations. The possibilities are endless! And if you come up with something good...send me a note! I love to hear about your adventures in the kitchen!
Happy munching everyone!
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Pumpkin Pie Protein Shake
Fall is upon us and everyone seems to have their own variation of a pumpkin pie protein shake. All are worthy in my little opinion and all serve different purposes. Pumpkins are nutritionally a great food containing beta carotene and a whole host of vitamins and minerals. So pumpkin pie protein shakes with pureed pumpkin are a more than worthy choice.The recipe I am sharing today is for a specific situation. Picture it, your life, and it's eight-ish in the evening. You had a luncheon at work today and you went a little nutso with the potluck noodle dish. Your calories are this close to being too high and you still need a good dose of protein to bring your day into balance. The following variation of the pumpkin pie protein shake is for you!
This makes a great low-cal variation to any protein shake arsenal!
Nik's Pumpkin Spice Protein Shake
8 oz. milk (skim, soy, whatever...)
1 scoop vanilla whey2 tbsp canned pumpkin
1/8 tsp pumpkin pie spice (or sugar-free Pumpkin Pie syrup
if you have it)6-8 cubes of ice
Optional: 2 packets of Splenda, a dollop of "whippage" (whipped cream)
A Day in the Life of My Pouch
Hello my lovelies…
The video is still coming. I know you don’t believe me but it is…
So my friend Pam did a “day in the life” sort of post which detailed what she did and when. She did hers in live time. Unfortunately I don’t have the liberty of doing that at work so while I am posting a “day in the life” sort of post, it’s not live. Although I am committed to writing as I go and not going back and changing any thoughts I had previously to be as honest as possible. And mine won’t have pictures. Ok, so maybe that’s not so exciting but perhaps it’ll be helpful to those out there who wonder how to fit all the stuff in that is required of us.
So without further ado…
6:15 a.m. I just woke up and am writing this post. For whatever strange reason I have been sleeping really deeply and well lately (that is not a complaint by the way). I suspect it’s because I have not been exercising. Tonight is gym night so we shall put that theory to the test. I am munching on a protein brownie, mostly because the trainers at the Y say we should eat something within 30 minutes of waking, but also because last night they didn’t seem sweet enough. But after licking the batter bowl (that’s the good thing about these brownies…licking the batter bowl=getting your protein!) I thought maybe my sweetness sensors were a bit off. As I chew, I still think they could be a bit sweeter (what possessed me to only use ¾ c. Splenda?!?!?) but they are very good and another one will pair nicely with my last scoop of roasted banana protein ice cream. The teapot is whistling so it’s time to make my instant decaf protein coffee so I can get going!!!
8:30 a.m. I can drink plain water again! Woo-hoo! This revelation is thanks to the fact that I forgot to pack sugar-free drink sticks for the day. But I’m so glad I know that now! For nearly two years I’ve avoided plain water because it made my stomach hurt. Maybe, just maybe, I am becoming a normal person again! I forgot to mention in my last entry that I took my multi-vitamin and my first calcium dose with my protein coffee. Since I brew my coffee and then ice it down I let it sit for a while before drinking it so yes I did observe the 30/30 rule also. The protein coffee was 113 calories, 26 grams of protein.
9:30 a.m. I don’t like this whole “pre-breakfast” and then “breakfast” thing. I’m not really hungry and yet it’s time for my next mini-meal. Eating when not hungry does NOT induce food joy. I will eat the ruddy thing, but only because if I don’t my calories will be off for the day. I am having a sausage/cheese biscuit. The biscuit is made from Carbquik, a mix made from carbalose flour which is high in fiber and low in net carbs. The biscuits come out to around 100 calories, the homemade pork sausage is about 135 calories, the slice of cheese is 50 calories and the whole thing has 23g protein, 11g of fiber. So good, filling stuff and, yes, I am FULL!
10:30 a.m. Coffee=good. Yes, I am drinking the real stuff. Fairly Traded coffee at that! Iced with a couple packets of Splenda. My protein decaf this morning was about 24 oz. so I feel I am justified in a 12 oz. cup of coffee. Mmmmmm…
11:20 a.m. Drinking some rooibos tea. Rooibos is decaf tea and it has a sort of candy-like taste to it. Not much sweetener needed, even for us sugar crackheads! Now if we follow the rule of all non-carbonated/decaffeinated drinks count toward my liquid totals, my Rooibos puts me at 52 oz. of liquid (24 for my protein decaf, 16 oz. glass of plain water, 12 oz. Rooibos tea).
1:20 p.m. Just back from sushi. I LOVE SUSHI! Pouch capacity is way huge. I can eat 8 pieces and not feel the slightest bit uncomfortable. The good thing though is that my lunch special came with 12...and I only ate 8. Those who know me know that was a bit painful but I got through it. I had some miso soup before and afterward a friend and I walked to Cross Street market (one of B'mores FAMOUS open air markets!) and I found a stall that has a whole section of sugar-free chocolates. Someone explain to me why I bought a whole damn box?!?!? I put them in the freezer. In the bag. Underneath the brussells sprouts. Hopefully that will keep the urges at bay. Freezing chocolates usually works well because I have no patience. If I want chocolate, I want chocolate. With my little treats frozen, nine times outta ten I'll get a protein shake instead!
5:00 p.m. Had a reception at work. THEY KNOW CHEESE IS MY WEAKNESS! It's a conspiracy I tell you. Ok, so here's the damage: 5 crackers with spinach dip, a handful of nuts, probably about 6 cubes of cheese, 3 cubes of ham, 3 cubes of salami. This is over the course of an hour and a half mind you. I can console myself in the fact that it was mostly protein. But the carbs have won for today...I am SO full!
7:09 p.m. Ok...so it looks like I am NOT going to the gym AGAIN! I have to learn to say no to family and friends in the interest of my journey. I really do. Sigh...taking my iron pill and vitamin C. I'm late on that. Still have 2 doses of calcium/vitamin D to take but that's no problem. Had a spoonful of PB...since the day has gone to hell anyway...that, by the way, is called justification kids. Let's sound it out together...jus-tif-ick-ay-shun...
10:36 p.m. You ever have one of those days where you have to look yourself in the mirror and say...you did NOT do a good job today? This is one of those days for me. But I feel blessed to be sharing that kind of day with you because a) it helps folks see that even people further out struggle b) those struggles can be overcome and c) it makes me want to come back tomorrow and say, "look! I did better today!" Ok, so went to drop the divas off to their aunt. While there had a fried chicken drumstick. WHY???? They always, always, ALWAYS make me queasy. Today is no exception. So m0ving on...Went to my mom's house and did a 'Bux run with my brother. That wasn't too bad. Venti Decaf Americano with Splenda and no cream. Okey dokey smokey...so I get home and of course now I have a wicked craving for something sweet and so I just scarfed a choconana protein cake w/ a smear of PB. Thank GOD I didn't make the cake with flour. All in all, the day just sucked food-wise but there is one lesson I can impart:
Make sure that even your worst indiscretions are at least ok food decisions. The fried chicken notwithstanding, my worst indiscretion today was a few crackers. I can live with that. Besides, if history is accurate, tomorrow will be a very small pouch day.
I'm going to make myself a cup of herbal tea and call it a night.
Oh btw...I did get my vitamins in and more than 64 oz. of fluid. And a LOT of calories.
G'night folks!
The video is still coming. I know you don’t believe me but it is…
So my friend Pam did a “day in the life” sort of post which detailed what she did and when. She did hers in live time. Unfortunately I don’t have the liberty of doing that at work so while I am posting a “day in the life” sort of post, it’s not live. Although I am committed to writing as I go and not going back and changing any thoughts I had previously to be as honest as possible. And mine won’t have pictures. Ok, so maybe that’s not so exciting but perhaps it’ll be helpful to those out there who wonder how to fit all the stuff in that is required of us.
So without further ado…
6:15 a.m. I just woke up and am writing this post. For whatever strange reason I have been sleeping really deeply and well lately (that is not a complaint by the way). I suspect it’s because I have not been exercising. Tonight is gym night so we shall put that theory to the test. I am munching on a protein brownie, mostly because the trainers at the Y say we should eat something within 30 minutes of waking, but also because last night they didn’t seem sweet enough. But after licking the batter bowl (that’s the good thing about these brownies…licking the batter bowl=getting your protein!) I thought maybe my sweetness sensors were a bit off. As I chew, I still think they could be a bit sweeter (what possessed me to only use ¾ c. Splenda?!?!?) but they are very good and another one will pair nicely with my last scoop of roasted banana protein ice cream. The teapot is whistling so it’s time to make my instant decaf protein coffee so I can get going!!!
8:30 a.m. I can drink plain water again! Woo-hoo! This revelation is thanks to the fact that I forgot to pack sugar-free drink sticks for the day. But I’m so glad I know that now! For nearly two years I’ve avoided plain water because it made my stomach hurt. Maybe, just maybe, I am becoming a normal person again! I forgot to mention in my last entry that I took my multi-vitamin and my first calcium dose with my protein coffee. Since I brew my coffee and then ice it down I let it sit for a while before drinking it so yes I did observe the 30/30 rule also. The protein coffee was 113 calories, 26 grams of protein.
9:30 a.m. I don’t like this whole “pre-breakfast” and then “breakfast” thing. I’m not really hungry and yet it’s time for my next mini-meal. Eating when not hungry does NOT induce food joy. I will eat the ruddy thing, but only because if I don’t my calories will be off for the day. I am having a sausage/cheese biscuit. The biscuit is made from Carbquik, a mix made from carbalose flour which is high in fiber and low in net carbs. The biscuits come out to around 100 calories, the homemade pork sausage is about 135 calories, the slice of cheese is 50 calories and the whole thing has 23g protein, 11g of fiber. So good, filling stuff and, yes, I am FULL!
10:30 a.m. Coffee=good. Yes, I am drinking the real stuff. Fairly Traded coffee at that! Iced with a couple packets of Splenda. My protein decaf this morning was about 24 oz. so I feel I am justified in a 12 oz. cup of coffee. Mmmmmm…
11:20 a.m. Drinking some rooibos tea. Rooibos is decaf tea and it has a sort of candy-like taste to it. Not much sweetener needed, even for us sugar crackheads! Now if we follow the rule of all non-carbonated/decaffeinated drinks count toward my liquid totals, my Rooibos puts me at 52 oz. of liquid (24 for my protein decaf, 16 oz. glass of plain water, 12 oz. Rooibos tea).
1:20 p.m. Just back from sushi. I LOVE SUSHI! Pouch capacity is way huge. I can eat 8 pieces and not feel the slightest bit uncomfortable. The good thing though is that my lunch special came with 12...and I only ate 8. Those who know me know that was a bit painful but I got through it. I had some miso soup before and afterward a friend and I walked to Cross Street market (one of B'mores FAMOUS open air markets!) and I found a stall that has a whole section of sugar-free chocolates. Someone explain to me why I bought a whole damn box?!?!? I put them in the freezer. In the bag. Underneath the brussells sprouts. Hopefully that will keep the urges at bay. Freezing chocolates usually works well because I have no patience. If I want chocolate, I want chocolate. With my little treats frozen, nine times outta ten I'll get a protein shake instead!
5:00 p.m. Had a reception at work. THEY KNOW CHEESE IS MY WEAKNESS! It's a conspiracy I tell you. Ok, so here's the damage: 5 crackers with spinach dip, a handful of nuts, probably about 6 cubes of cheese, 3 cubes of ham, 3 cubes of salami. This is over the course of an hour and a half mind you. I can console myself in the fact that it was mostly protein. But the carbs have won for today...I am SO full!
7:09 p.m. Ok...so it looks like I am NOT going to the gym AGAIN! I have to learn to say no to family and friends in the interest of my journey. I really do. Sigh...taking my iron pill and vitamin C. I'm late on that. Still have 2 doses of calcium/vitamin D to take but that's no problem. Had a spoonful of PB...since the day has gone to hell anyway...that, by the way, is called justification kids. Let's sound it out together...jus-tif-ick-ay-shun...
10:36 p.m. You ever have one of those days where you have to look yourself in the mirror and say...you did NOT do a good job today? This is one of those days for me. But I feel blessed to be sharing that kind of day with you because a) it helps folks see that even people further out struggle b) those struggles can be overcome and c) it makes me want to come back tomorrow and say, "look! I did better today!" Ok, so went to drop the divas off to their aunt. While there had a fried chicken drumstick. WHY???? They always, always, ALWAYS make me queasy. Today is no exception. So m0ving on...Went to my mom's house and did a 'Bux run with my brother. That wasn't too bad. Venti Decaf Americano with Splenda and no cream. Okey dokey smokey...so I get home and of course now I have a wicked craving for something sweet and so I just scarfed a choconana protein cake w/ a smear of PB. Thank GOD I didn't make the cake with flour. All in all, the day just sucked food-wise but there is one lesson I can impart:
Make sure that even your worst indiscretions are at least ok food decisions. The fried chicken notwithstanding, my worst indiscretion today was a few crackers. I can live with that. Besides, if history is accurate, tomorrow will be a very small pouch day.
I'm going to make myself a cup of herbal tea and call it a night.
Oh btw...I did get my vitamins in and more than 64 oz. of fluid. And a LOT of calories.
G'night folks!
Chocolate Cake (thanks to a Plump Kitty)
The video is coming people! Be patient! YIKES!
It's for newbies anyway so...there ya go..."old timers" there's one coming for you this week too I(and if you LOVE Chinese take-out this will be a MUST WATCH).
Ok, so some exciting stuff on the OH front. Our beloved Plump Kitty (aka "PK" originator of the meat crust pizza) has come home to us! She's been through the rigamarole of life and has the battle scars to prove it but she's one tough chick who is hanging in there and I LOVE HER! You should too :) So anyhoo...first order of business after returning home to OH? Posting yummy recipes of course! Her original recipe was for banana bread but I tweaked it into a choco-nana cake. Hers is made in a bundt cake pan whereas I made mine in a mini-loaf pan (I got issues with portion control), but it is YUMMY. It is chocolatey, real cake consistency and...check it...NO FLOUR!!! This mini-loaf (which will fill an old timer up...a newbie would get through maybe 1/2) has only 6 net grams of carbs and 115 calories and, get this...18g of protein...for chocolate cake!!! This WILL be my birthday cake. I am getting some mini-cake pans asap. My birthday is December 4 for all anyone who would like to send a gift ;)
PK inspired choco-nana cake
1 3/4 c. chocolate whey powder
1/2 tsp salt
1/2 tsp baking soda
2 tsp baking powder
Wet Ingredients
3 eggs, beaten
1 c. Splenda
1.5 very, very, very, VERY ripe bananas (we're talking brown here people – btw brown bananas are fine usually they are just sugary as all hell so if you bake with them, don’t add so much sweetener)
1/3 c. unflavored greek yogurt
1/3 c. NSA apple sauce (ugh! Why does the formatting always change on me??? Anyway I subbed apple sauce for the margarine)
1/3 c. baking cocoa (unsweetened)
Directions are same as PK’s original recipe:
1. Pre-heat oven to 350 degrees
2. Mix together banana, Splenda, eggs, cocoa and apple sauce for 3 minutes
3. Sift whey powder, salt, baking soda, and baking powder into a separate bowl
4. Mix dry ingredients into wet ingredients and mix well
5. Pour into WELL- SPRAYED baking pan (I have problems with portion control so I used my mini-loaf pan)
6. For my mini-loaf pan I’d say bake about 25 minutes but for the bundt PK suggests, bake 40 minutes. Either way bake until a toothpick comes out clean.
Verdict: These smell WONDERFUL and look like little brownie loaves. PK...if this is as yummy as it looks...I'm coming for you gal! We already got a RNY cooking commune in the dessert and we will treat you like ROYALTY!!!ETA: Verdict - Girls, get the van! We're going to pick 'er up! It is rich and chocolatey and has the consistency of an Eggface 5 minute cake. I think this could be a VERY good protein cupcake recipe (or just cake if you have a mini-cake pan and make it for your birthday). The over ripe bananas made the flavor of the banana come through without have to use so many of them (for future reference if your bananas are just very, very ripe instead of very, very very, very ripe then you can bake them in the oven for about 5-10 minutes (until the skins turn brown) and get the same effect. I topped with some lowfat cream cheese. Oh. My. NOM!
Peanut Brittle Protein Shake
You know this can't be my blog without some sort of shout out to peanuts! They are one of my favorite foods. I wish I could eat more of them but justifying the fat is hard y'all. I work as much peanut action into my day as possible though.
Folks often ask me how I make peanuts work in my plan. I've been blessed to know some savvy post-ops who hipped me to some cool peanut products that's how! Here are some of my favorites:
PB2 - this is powdered peanuts (NOT powdered peanut butter--there is no butter. It's just peanuts). These are made by a company called Bell Plantations whose primary product is peanut oil. But being the geniuses they are they found that after pressing the oil from the peanuts there was this ground peanut powder left over. And so a great product was born! I use it in shakes and other places where I want peanut butter taste without peanut butter calories. 2 tbsp of traditional peanut butter= 180 calories, PB2=54.25 calories. Viva la difference!
Power PB - not to be confused with Power Butter, which is also a worthy product but the stats on Power PB come in WAY better. It has lots of protein (2 tbsp=12g protein vs. traditional peanut butter=7g) for less calories (2 tbsp Power PB=about 160 calories vs. traditional peanut butter=180), plus it has flax seeds, an additional source of good fat.
Inspire Peanut Butter cookie protein powder - a friend from OH sent me this and I've been hankering to get my grubby little hands on some more ever since! It is a good base for any peanut inspired protein shake, protein ice cream or other protein snack.
So with all that in mind, I present this week's protein shake offering. Ridiculously simple yet simply delicious!
Peanut brittle protein shake
8 oz. skim milk
2 tbsp PB2
1 scoop vanilla whey (or peanut butter cookie powder if you have it)
2 tablespoons sugar free English Toffee syrup (Torani/Davinci - if you don't have this syrup, a little bit of maple extract would work well. Slightly different flavor but still good!)
1 tbsp sugar free/fat free butterscotch pudding mix 5-6 cubes of ice
Put all ingredients except ice in the blender and whiz. Add ice and whiz again.
Yum, yum, YUM. Top with a little bit of whippage and you're good to go! And don't feel guilty when you drink this. Because not only is it not bad on calories and great on protein, but you are doing your duty to WLS rules!
If this is your first time on this blog, check out these other protein shake resources:
Basic How-to video
And if you want to catch up on the recipes we've done so far:
Click Frapp
Bananas Foster
Peppermint Paddy
And last but not least an update. The Eggs Rosette movement is still going strong! This one is from Bugpuddin on OH, who describes this as her "sauteed mushrooms, chopped freshspinach & asiago cheese" which is even better, she says than her fresh basil and feta cheese rosettes.
Ok, Bugpuddin honey...have my room ready by Friday. I'm moving in, k?
If you've made a version of the rosettes and are willing to share, e-mail me please! I am working on a rosette collage of sorts.
Folks often ask me how I make peanuts work in my plan. I've been blessed to know some savvy post-ops who hipped me to some cool peanut products that's how! Here are some of my favorites:
PB2 - this is powdered peanuts (NOT powdered peanut butter--there is no butter. It's just peanuts). These are made by a company called Bell Plantations whose primary product is peanut oil. But being the geniuses they are they found that after pressing the oil from the peanuts there was this ground peanut powder left over. And so a great product was born! I use it in shakes and other places where I want peanut butter taste without peanut butter calories. 2 tbsp of traditional peanut butter= 180 calories, PB2=54.25 calories. Viva la difference!
Power PB - not to be confused with Power Butter, which is also a worthy product but the stats on Power PB come in WAY better. It has lots of protein (2 tbsp=12g protein vs. traditional peanut butter=7g) for less calories (2 tbsp Power PB=about 160 calories vs. traditional peanut butter=180), plus it has flax seeds, an additional source of good fat.
Inspire Peanut Butter cookie protein powder - a friend from OH sent me this and I've been hankering to get my grubby little hands on some more ever since! It is a good base for any peanut inspired protein shake, protein ice cream or other protein snack.
So with all that in mind, I present this week's protein shake offering. Ridiculously simple yet simply delicious!
Peanut brittle protein shake
8 oz. skim milk
2 tbsp PB2
1 scoop vanilla whey (or peanut butter cookie powder if you have it)
2 tablespoons sugar free English Toffee syrup (Torani/Davinci - if you don't have this syrup, a little bit of maple extract would work well. Slightly different flavor but still good!)
1 tbsp sugar free/fat free butterscotch pudding mix 5-6 cubes of ice
Put all ingredients except ice in the blender and whiz. Add ice and whiz again.
Yum, yum, YUM. Top with a little bit of whippage and you're good to go! And don't feel guilty when you drink this. Because not only is it not bad on calories and great on protein, but you are doing your duty to WLS rules!
If this is your first time on this blog, check out these other protein shake resources:
Basic How-to video
And if you want to catch up on the recipes we've done so far:
Click Frapp
Bananas Foster
Peppermint Paddy
And last but not least an update. The Eggs Rosette movement is still going strong! This one is from Bugpuddin on OH, who describes this as her "sauteed mushrooms, chopped freshspinach & asiago cheese" which is even better, she says than her fresh basil and feta cheese rosettes.
Ok, Bugpuddin honey...have my room ready by Friday. I'm moving in, k?
If you've made a version of the rosettes and are willing to share, e-mail me please! I am working on a rosette collage of sorts.
How to Make WLS-friendly Chicken Enchiladas
So ok...this video is a bit choppy. We tried some new methods of shooting stuff to make it more condensed. So put all that aside. Let me show you something...THIS is what you get at the end of the experience...
So what's a few bad edits in exchange for THIS???
So what's a few bad edits in exchange for THIS???
This blog is in real time people...and in real time it is 7:15, I am half naked in bed and my kids have to be at school in 30 minutes so...written recipe later! Enjoy!
Peppermint Patty Protein Shake
As in Peppermint Paddy. And no…I am not talking about the girl from the Peanuts cartoons. I am talking about the velvety, refreshing, makes-your-mouth-say “AMEN!” taste of a peppermint paddy.Before I give up the goods I gotta tell you a story about these little treats. When I was younger my great-grandmother used to keep a candy dish full of them out for company. I was always a food hoarder. I think I was scared everyone else would take all of what I wanted, so I was always skivvying things to the side. Well my great-grandma would find my hidden treasures and chide me for being stingy. Desperate to hide away these treats for myself I put them in the one place I knew she wouldn’t look—the freezer! My great-grandma regularly fed an army of people (most of whom did not live in her house), so food rarely made it to the freezer in the fridge. Instead she kept large bolts of meat and such in a chest freezer to which she sent me and my cousins all day long because she was always roasting, plucking, or braising something. Anyhoo…I remember that during the summer when I’d stay with her I’d find a stolen moment and retrieve those little silvery beauties and could hardly wait for them to thaw a bit so I could take that first deliciously arctic bite!
MMMMMM…memories…
So I didn’t know what to expect out of Davinci’s sugar-free peppermint paddy syrup. Now had I remembered reading “Fast Food Nation” I should have known that in a lab you can create darn near any flavor combination and that most flavor/scent combos we associate with “real food” are actually scientifically engineered (sorry if I ruined food for you…but I had to find out eventually and so do you…fortunately, I still love to eat so I got over it). Even still, I mixed this up first as a non-protein drink (as a frozen hot chocolate) and was taken aback by how GOOD it is! And so simple! So I started to tinker. Because I knew what I wanted—a thick, creamy, deliciously chocolatey shake with that unforgettable minty finish.
I am proud to present to you what I came up with.
Nik’s “get the sensation” Peppermint Paddy Protein Shake
8 oz. skim milk (this is one where you could really go for something like Hood Calorie Countdown and put the calories saved to other uses)
1 tbsp sugar-free fat free chocolate pudding mix (see…that’s where those calories can go—to thickening it up and making it CREEEEAMY…)
1 scoop chocolate whey
1 capful of Torani/Davinci chocolate syrup (Optional to bump up the chocolateyness a bit—is that even a word?)
2 tbsp SF Peppermint Paddy syrup (if you don't have this syrup, you could use a drop-JUST ONE-of peppermint extract and a drop of imitation or real vanilla extract)
5-8 ice cubes
Directions:
Combine everything but the ice in a blender. Blend about 10-15 seconds. Add ice and blend again until all ice is crushed. Pour and enjoy!
Everything about this shake makes me feel like I am doing something I’m not supposed to be doing. But I’m not! And that makes me feel like I am getting over, which actually feels GOOD!
Who knew losing weight could be this yummy?
Fast Food Swap: Low-Carb Apple Pie Pockets
I do too! So I tinkered around in the kitchen and came up with these babies.
2. Spray a skillet with nonstick cooking spray. Add apples, cinnamon, splenda and syrup and cook apples until soft and splenda/syrup mixture is caramelized.
3. Flour your countertop (I used soy flour...just another way to be protein forward). Cut dough into desired amount of equal sized pieces. Refrigerate half the dough while you are working with half the dough.
4. Roll each piece of dough out with a rolling pin. Lay on a sprayed cookie sheet and fill half with apple mixture. Fold over into a pocket, pressing down around the edges. If you want, you can mark the edges with a fork for visual appeal.
5. Once all are done, brush the top of each with the beaten egg and cut a slit in the top to allow steam to escape.
6. Bake in a preheated 350 oven for 10 minutes.
VERDICT: very yummy. If you want to go that extra mile of making them taste EXACTLY like a McDs pie, I'd add some caramel syrup to the egg wash to make the outside sweeter. As it stood, I used a basic pie crust recipe which called for salt and my pie was kinda salty. But the sweetness of the apples counteracted it well enough.
Mind you they are still on the moderation list. They are not protein forward. They are not even particularly low calorie (although if you look below at the comps to McD's it is a significant reduction in calories). My suggestion? Make them. Freeze them. Pop them out when everyone else is having a nomilicious dessert that you cannot or should not have and be happy!
I made four and they were way huge. When rolling them out I noted that it could easily make six so that is what I'm using for my per pie stats. I am going to test and see if you can get 8 out of them. CQ dough is problematic. It has to stay very, very cold to be pliable.
Stats:
Whole recipe:
685 cals
38g fat
115g carbs
69g fiber
34g protein
Per pie (for 6):
114 cals
6g fat
19g carbs
11.5g fiber (so 7.5 net carbs)
5.6g protein
McD's hot apple pie:
250 calories
13g fat
32g carbs
4g fiber (28 net carbs)
2g protein
McNik's Hot Apple Pie
Dough:
1.5 c Carbquik (Atkins Baking Mix works too and has way more protein!)
About 5 tbsp water
1 egg, beaten
Filling:
2 apples (granny smith or golden delicious work well), sliced very thin1 tsp cinnamon
1 tbsp Splenda
1 tbsp SF caramel syrup (Davinci/Torani)
Directions:
1. Mix CQ and water a tablespoon at a time until a dough forms. Test it by pinching it. If it holds together it is good to go. If it cracks, you need more water. Refrigerate dough for about an hour or two.
I made four and they were way huge. When rolling them out I noted that it could easily make six so that is what I'm using for my per pie stats. I am going to test and see if you can get 8 out of them. CQ dough is problematic. It has to stay very, very cold to be pliable.
Stats:
Whole recipe:
685 cals
38g fat
115g carbs
69g fiber
34g protein
Per pie (for 6):
114 cals
6g fat
19g carbs
11.5g fiber (so 7.5 net carbs)
5.6g protein
McD's hot apple pie:
250 calories
13g fat
32g carbs
4g fiber (28 net carbs)
2g protein
McNik's Hot Apple Pie
Dough:
1.5 c Carbquik (Atkins Baking Mix works too and has way more protein!)
About 5 tbsp water
1 egg, beaten
Filling:
2 apples (granny smith or golden delicious work well), sliced very thin1 tsp cinnamon
1 tbsp Splenda
1 tbsp SF caramel syrup (Davinci/Torani)
Directions:
1. Mix CQ and water a tablespoon at a time until a dough forms. Test it by pinching it. If it holds together it is good to go. If it cracks, you need more water. Refrigerate dough for about an hour or two.
2. Spray a skillet with nonstick cooking spray. Add apples, cinnamon, splenda and syrup and cook apples until soft and splenda/syrup mixture is caramelized.
3. Flour your countertop (I used soy flour...just another way to be protein forward). Cut dough into desired amount of equal sized pieces. Refrigerate half the dough while you are working with half the dough.
4. Roll each piece of dough out with a rolling pin. Lay on a sprayed cookie sheet and fill half with apple mixture. Fold over into a pocket, pressing down around the edges. If you want, you can mark the edges with a fork for visual appeal.
5. Once all are done, brush the top of each with the beaten egg and cut a slit in the top to allow steam to escape.
6. Bake in a preheated 350 oven for 10 minutes.
VERDICT: very yummy. If you want to go that extra mile of making them taste EXACTLY like a McDs pie, I'd add some caramel syrup to the egg wash to make the outside sweeter. As it stood, I used a basic pie crust recipe which called for salt and my pie was kinda salty. But the sweetness of the apples counteracted it well enough.
Salad bliss...
Whaddya know! A two-fer!
I can eat this. All of it. And I am not ashamed! As it was explained to me, the point is to be able to eat a reasonable amount of food eventually. This is a salad plate and on it is the following: iceberg lettuce, red cabbage, carrots, baby spinach, and half a diced bartlett pear tossed with light caesar dressing, fresh grated parmesan, and coarsely ground black pepper with 2.5 oz. of my pesto rubbed chicken on top (white meat). I wish I could teleport the taste to your tastebuds. So. Damn. YUMMY!!!
So anyway...this is a typical meal for me. Take from that what you will.
I'll leave off this post-fest with an announcement. Something is big is coming to the blog videos. And I mean big. Really big. Not this week coming up but hopefully the next week. That's about all I can say right now, but check back with me!
People often ask me how much I can eat. Mostly because I always say I have the "Wonder Pouch." Not really though. I just know what healthy things I can eat a lot of and I tend to gravitate toward those foods. Because I like to eat. A lot.
So anyway, this was my lunch today. It's fast becoming a favorite lunch.
I can eat this. All of it. And I am not ashamed! As it was explained to me, the point is to be able to eat a reasonable amount of food eventually. This is a salad plate and on it is the following: iceberg lettuce, red cabbage, carrots, baby spinach, and half a diced bartlett pear tossed with light caesar dressing, fresh grated parmesan, and coarsely ground black pepper with 2.5 oz. of my pesto rubbed chicken on top (white meat). I wish I could teleport the taste to your tastebuds. So. Damn. YUMMY!!!
So anyway...this is a typical meal for me. Take from that what you will.
I'll leave off this post-fest with an announcement. Something is big is coming to the blog videos. And I mean big. Really big. Not this week coming up but hopefully the next week. That's about all I can say right now, but check back with me!
Protein Shake of the Week: Bananas Foster...
In the interest of full disclosure I have to tell you that I hated bananas pre-op. They made my tummy hurt badly. I dunno why. But post-op...once I started trusting fruit again (new post-ops...tread carefully with fruit...it has sugar too although not sucrose and bananas have a LOT of sugar) I was drawn to bananas. I think I needed the potassium. At any rate, this shake got me over. I am going to post two ways of doing it. One is for days when I know I have been/will be on the carby-er side of things and want to keep my shake low-carb and the other is for days when I have the carbs to spend.
Bananas Foster - low carb version
8 oz. skim milk
1 scoop vanilla whey (or if you have some sort of banana protein powder that works well too)
2 tbsp. SF Butter Rum syrup (in the absence of Butter Rum syrup you can do one of three things--a few drops of rum extract, or you can use SF caramel or SF hazelnut syrup)
1 tbsp sugar-free, fat-free banana pudding mix
5-8 cubes of ice
Directions: Put everything but ice in a blender and mix well. Add ice and mix again.
Carby-er version
Now don't get skeered! Carbs have their place in our eating plans! You drink this version about 30 minutes before you work out and trust me...you will be dynamo!
8 oz. skim milk
1 scoop of aforementioned whey
1 tbsp. syrup (from the above options)
1 whole banana's worth of frozen slices
Directions: put in a blender and whiz the bejeezus out of it!
If you are worried about calories in the 2nd version you can omit the milk and go for a bit of water to get your blender going. The bananas maintain the creaminess of this shake. You might want to throw some ice cubes in there for good measure though.
This shake is great as a meal replacement or as a dessert shake. But one word of advice. Don't let the "McPeople" (normal stomached) population in your life taste this. You actually want them thinking it's nasty...that way they will leave your protein swag alone. The minute they find out how yummy your shakes are, it's over for you!
You have been warned!
Bananas Foster - low carb version
8 oz. skim milk
1 scoop vanilla whey (or if you have some sort of banana protein powder that works well too)
2 tbsp. SF Butter Rum syrup (in the absence of Butter Rum syrup you can do one of three things--a few drops of rum extract, or you can use SF caramel or SF hazelnut syrup)
1 tbsp sugar-free, fat-free banana pudding mix
5-8 cubes of ice
Directions: Put everything but ice in a blender and mix well. Add ice and mix again.
Carby-er version
Now don't get skeered! Carbs have their place in our eating plans! You drink this version about 30 minutes before you work out and trust me...you will be dynamo!
8 oz. skim milk
1 scoop of aforementioned whey
1 tbsp. syrup (from the above options)
1 whole banana's worth of frozen slices
Directions: put in a blender and whiz the bejeezus out of it!
If you are worried about calories in the 2nd version you can omit the milk and go for a bit of water to get your blender going. The bananas maintain the creaminess of this shake. You might want to throw some ice cubes in there for good measure though.
This shake is great as a meal replacement or as a dessert shake. But one word of advice. Don't let the "McPeople" (normal stomached) population in your life taste this. You actually want them thinking it's nasty...that way they will leave your protein swag alone. The minute they find out how yummy your shakes are, it's over for you!
You have been warned!
